Wednesday, April 26, 2017

Taper Time

With PYP looming Saturday its time to gear it down.   Logged a little 5Ker on my meal break this eve.


Tuesday, April 25, 2017

Lunch Run

Last heart run of the week done this evening logging yet another 7Ker on my meal break this eve.


Monday, April 24, 2017

Two Run Monday

7K Heart Run this evening on my meal break.

Trail Monday

Just a little trail time before work logging a 4.6 Ker on the backyard trail.


Sunday

Mix it up doing the neighborhood trails logging 10.3 Ks.  

























Saturday

Was planning on going long but decided with PYP a week away it wasn't necessary.   Still getting my trail legs under me so I opted for 12 loops on the backyard trail logging 10.4 Ks.  



























Friday, April 21, 2017

Lower HR this Eve

7K heart run done .... barely got to the Vo2 Max Zone only touching on it at the 5.3K mark after the 4:30 0.2K fartlek.    Had a lazy day and didnt run much yesterday ...its hard to understand why some days its so much different then others.


Thursday, April 20, 2017

Dinner BAM

Set out to do a 7K heart run but consumed too much sugar causing an insulin spike  ( I shoudl know better ) so I geared it down at 4K and called it a day at the "5"...better then not!

On a cool note the Fitbit got the distance correct ....


Wednesday, April 19, 2017

2 Run Wed

Logged a 7K Heart Run on my meal break this  evening.

Adjusted the "Fitbit" stride length and got allot closer to the actual distance covered on the Tredmill ...only 250 meters off,   not bad.  


Backyard Trail and a Garmin FU!

6 laps of the backyard trail done.... 5.6 km all together.   Garmin messed up big time.  The only other time I observed this sorts of error was when the battery was low!


Tuesday, April 18, 2017

Tuesday Lunch

Logged another 7K heart run this evening on my meal break.


Monday, April 17, 2017

Marathon Monday

Spent the day on the couch watching the Boston Marathon.   Saved the run for my meal break this evening logging a 7K Heart Run on my meal break.    I am the lucky recipient  of a Fitbit Charge 2 ...more data,  more data,  more data!     The HRM is optical ,  leds on the back of the watch.   Works pretty good but when the sweat came on during the cool down I got some false data... no bit deal.   Still working on ironing out all the bugs but so far this thing rocks!  


Easter Weekend

Friday - 10.2Ks done on the neighborhood trails.

























Saturday - Unplanned rest day and I am quite OK with that!

Sunday -  10.1Ks done on the neighborhood trails.


Thursday, April 13, 2017

Two Trail Thursday

If your going to run trail then run trails ... great advice!

Just a little 4.8 Ker logged on the backyard trail this afternoon!


Trail Thursday

15.6 Ks logged on the Neighborhood Trails early this afternoon.   High single digits ,  Sunny Skys and a light Northerly Breeze made for a pleasant run.


Wednesday, April 12, 2017

Monday, Tuesday and Wednesday

Monday -  Did a second run after work logging a 5.6Ker on the backyard trail.    It was super warm and I really enjoyed the hammock time afterwards...bring on Summer.

Tuesday -  Rest day ...yup haven't had one in weeks so it was a good idea.   I was on first aid course in Hanover so a nooner wasn't an option!


Wednesday- 5.2K neighborhood trail done late on a rather chilly afternoon.    Was going to double it up but I had other things I wanted to do besides there is some warmer weather coming!    I am a fair weather runner!

Monday, April 10, 2017

Sunday, April 9, 2017

Just what I needed!

14C ,  nice breeze and a hazy Sun ... took it outside today doing laps of Allan Park logging 10Ks.

Saturday, April 8, 2017

That was different

Logged a slow 10Ker today on my meal break.  Just wasn't into it today feeling a wee bit tired but any day I can run a 10K I a A OK with that!

Friday, April 7, 2017

Lunch Run

7K the same as yesterday....at work!

Weigh in = 173 lbs.

Thursday, April 6, 2017

Tuesday Wedensday Thursday

Tuesday - 32K LSD at the Y it was easy.  Wanted to take it outside but rain and single digit temps made me decide to hit the track one more time!

Wedensday - Just a little 5.6 Ker on the backyard trail.   Only a few meters of trail with snow on it.   Managed some hammock time afterwards but I must admit it was a wee bit on the chilly side.

Thursday - Back to work ,  7K Heart Run was done on my meal break.  

Monday, April 3, 2017

Monday

 Planned a 10Ker on my last night shift this morning but after Sundays run I came down with a fever...thought it was food poisoning but there were missing symptoms,  go figure.  Felt better going into work for my Sunday Eve / Monday Shift and felt better as the night progressed but I resisted the urge to run!   Was looking for things to do today so I could stay up and turn my sleeping around so I went for a little 4K run on the backyard trail.  Broke in my new Hooka Stinson 3 Trails shoes to boot and yeah it was muddy!   Was planning on my first hammock time this year but it started to rain and cool off.   The season is about a month ahead now,  just a couple of small spots on the trail that were covered with snow.  




Saturday, April 1, 2017

Mid 6

 One good thing about working the weekend it a longer lunch as a result of a 12 hour shift.     Mixed it up a little logging a 16Ker at a mostly 5:00 pace.  Geared it up  over the first 2K and did a gradual cool down over the last 2Ks.   Hit the 140 bpm mark at 7K and that was more or less where it stayed until the 14K mark.     Form was good and it didn't feel all that taxing.


Mid 5

Doubled up my time in the Anaerobic Zone hit 140 bpm ( 85% )   at 21:00 then slowly built to 151 bpm ( 91 % )  until dropping out of the zone at the 46:00 mark logging a total of 10Ks.  


The point at which the body cannot remove lactic acid as quickly as it is produced is called the lactate threshold or anaerobic threshold. It generally occurs at about 80-88% of the Heart Rate Reserve. Training in this zone helps to increase the lactate threshold, which improves performance. Training in this zone is hard: your muscles are tired, your breathing is heavy.

Pushed it into the VO2 Max zone 145 bpm  at the 30:00  mark and dropped out of that zone at the 45:00  mark. 

You should only train in this zone if you re very fit, and only for very short periods of time. Lactic acid develops quickly as you are operating in oxygen debt to the muscles   The value of training in this zone is you can increase your fast twitch muscle fibers which increase speed.
















So I spent 10 min int he Anaerobic Zone and 15 min in the VO2 Max Zone.  Didn't find it all that stressful ... not easy but not hard either ,  somewhere in between!  





Friday, March 31, 2017

March 2017 Summarry

Run -  275.1 km
YTD- 766.8 km

 No races this month.   Missed one long run but the 2 36K LSDs on the track at the Y were solid.   It was good to get out on the roads and trails again.   The winter is leaving early this year so I look forward to allot more trail time in April.     Left Knee is a bit tender ... not running but when I get out of bed.   I suspect the rough trail I was running took a bit of a toll then again it could be the speed I introduced a couple of weeks ago.  The Knee is not anything that I haven't experienced before and I am not the least bit concerned.   The " broken ass " flared up a bit earlier in the month but seems to be settling a bit now.   The cure all is to get off the track,  treadmill and log more Ks on the trails and back roads.    Ultra season opens in April with PYP at the end of the month.  

Breakdown ....

Track     2 Runs  = 72 km
Road      4 Runs = 40.1 km
Treadmill 21 Runs = 147 km
Trail 4 Runs = 16.1 km
Rest Days =  3


Mid 4

Wrapped up the month with yet another 7K Heart Run.  HR was a we bit higher tonight before during and after.  Slept better today but had a Tims FV and Neutella Donut 90 min before the Run.

Thursday, March 30, 2017

Mid 3

Another 7K Heart Run this morning on my meal break.  It was a little tougher hitting 140 at 21 min then peaking at 146 at the start of the cool down breaking into the high 130s at the 32 min mark.

Wednesday, March 29, 2017

Mid 2

Same as yesterday another 7K Heart Run on my meal break.


Tuesday, March 28, 2017

Mid 1

 Had a bad case of the D.O.T.S. yesterday ( Monday )  ......thats " Delayed Onset Tired Syndrome".    A very common phenomena that forces one to skip a run LOL!  "DOTS" commonly occurs 48 hours after a long run...an LSD hangover!  

Logged another 7K heart run this morning....it was hard to get the HR up there but I managed about 8min between the 85 and 90 % range!






Monday, March 27, 2017

Weekend

 Did what is probably my last LSD indoors at the Y on Saturday logging 36 km on the track.   Used a wider metatarsal support and it really agreed with my feet ... had been having a few issues,  nothing new!    The long one was done without calories just 1.5 l water and 2 s caps.   Hit the switch over from Glycogen to Body Mass around the 25 K mark just geared it down from a slightly sub 6:00 pace to a slightly sub 7:00 pace and cruised along  until I wrapped it up.   As is usual I walked the last 2Ks.

 Was feeling pretty pooped on Sunday but really wanted to get a run on so I headed out on the backyard trail logging a little 4Ker.     Snow  was 75% gone and looking at the weather forecast there will be allot more trail time very soon!  


Friday, March 24, 2017

Thursday, March 23, 2017

Wednesday, March 22, 2017

Tuesday, March 21, 2017

Tuesday Evening

7K for the heart this eve on my meal break ....weigh in 174 lbs.


Tuesday Afternoon



It wasn't moody or blue just sunny with a stiff cool breeze. Was on the backyard trail again this time it was not as firm with lots of post holing going on it was however a great workout ...used the full bag of "Stability" muscles logging a little 4Ker.




Monday, March 20, 2017

2 Run Monday

Another 7K " Lunch Heart Run" this evening on my meal break.

Monday Trail

Just a little backyard trail today logging 4K.




The Weekend

Cross training Saturday helping a friend move.   It was B.A.M. Sunday logging an out and back 10ker on the 2nd.  Legs felt a bit heavy from all the stair climbing with weights!




Friday, March 17, 2017

Almost the weekend

Friday at work ran another 7Ker the new way ...very effective run!


Two Run Thursday

 4.1K trail ,  yes trail Run logged on the backyard trail last night.   It was windy with temps around the freezing mark but the longer days were calling me to get out and log some time in the forest.   In the cedars the snow was rough but very firm up to 2' in depth in places.   It was good to run on such an uneven surface ...I needed that!  


Thursday, March 16, 2017

I'm lik'in It

7K more or less the same way as yesterday.
















This is my new go to lunch run.








Wednesday, March 15, 2017

Bravo Heart Bravo

Totally revamped the 7K lunch run today.

Ramped up from an initial 10 kmh to 12 kmh in the first km then at the 2 km mark increased to 12.2 kmh,  3 km  mark 12.4 kmh , 4 km mark 12.6 kmh then held the pace until the 5 km mark where I did a 13.3 kmh fartlek for 0.2 km then back to 12.6 kmh until the 6 km  mark then I did a 0.1 km 13.3 kmh fartlek gradually gearing down to a 5.1 kmh walk at the 6.7 km mark.

Spent about 12 minutes in the 140-145 BPM zone thats 85%-87% of max HR!


Tuesday, March 14, 2017

Heart@Lunch

7K the usual way on my meal break today.

Wanted to see if I got to the 85% ...




















Made it to 135 bpm going into the 0.2K 4:45 fartlek ,  marked "1".   Recover from 138 back to 136 going into fartlek "2".  Recovered back to 136 going into fartlek "3" and made it up to 138 again before I started the cool down.

Next time at fartlek 2 I am going to hold the 4:45 pace until I start the cool down ,  1.2Ks all together.  Really want to push the HR up into the 140s...gotta make the most of that lunch run it truly is the staple for my running diet!  

the big X ...false data!

Monday, March 13, 2017

143 baby!

 Haven't been watching the HR too closely as of late but have been reading and thinking about it for awhile ... this months flavor!   Logging the 7Ker lunch run today I check the HR into my second fartek at the 5K point and the HR  was 143 BPM good enough to get me into the 85%   zone....checked again at the end of my 6K fartlek and it was still above 140.    So without really knowing it the 7Kers I have been doing in place of the 5Kers is way way way more effective at building Heart fiteness.    

Cold and Windy Sunday

Took a rest day Saturday the Y took a little bit out of me!  Did a Sunday BAM logging an out and back 10Ker on the 2nd.   It was cold ... sunny ... windy!


Saturday, March 11, 2017

Friday Track

Returned to the Y in Owen Sound yesterday logging 36 km on the track.

Thats 216 lap with 864 90 degree bends.  Ran for about 3.5 hours then did a 20 min walk at the end.   Its a huge mind gaming running track...yeah there is music however it only occupys me a little bit of the time.    First off I run with elastics ,  every lap at the half way point I transfer one of 6 elastic from my outside arm to my inside arm.  When there are no elastics on my outside arm I tap my lap counter at the AS is have set up.   Other big mind occupier is breaking the run up into little bits.  I aim to average 10 km a day  ...thats about all I need to do to "train" for everything I am about to do.   Last week I ran 7K  W,T,F at work then 10K S,S.   This week at work it was 7K M,T,W and T.    So heading out the first 3K made up for last T,  next 3K last W,  next 3K last T so and and so forth until I was caught up to averaging 10K/day since my last run .   Once I hot 21K I was on to Friday  and when I hit 31K I was ll causght up then the other 5K was for today LOL.   Yeah its a bit mental but it gets it done.   I was really looking forward to the Beer ,  Pizza and Hot Tub after too so that was another thing that made me a little impatient.

Oh and the run .... solid ,  solid ,  solid .   No calories consumed ,  2 s caps at 10K and 21K  mark  and 2 liters of water.  Started to run out of Glycogen at 23K  and was spent by 27K so I geared it down from a slightly under 6:00 pace to something closer to a 7:00 pace and I was A OK!  Contemplated running a full but decided I wanted the Beer and Pizza and Hot Tub besides I did enough.

Thursday, March 9, 2017

Lunch Run and VO2 thoughts

7K done the usual  way today on my meal break.      I need to run more in the 85% max hr category ... I am close.  Max HR is around 165 so 85% of that is 140.  After running a few Ks at lunch I get the HR up to the 135-140 range.   I am going to try to push more of my time running to the 85% range....so close!  

Wednesday, March 8, 2017

Windy Wednesday

 It super windy outside so I really didn't mind hitting the treadmill for my usual 7K run.  

Tuesday, March 7, 2017

Monday, March 6, 2017

Back to work

7K the usual way today on my meal break.


Pair of 10's

 Back to back 10Kers on the second this weekend.   Saturday was cold ,  Sunday was nice on the way out felt comfortably warm but when I turned around and returned it was into a stiff breeze and brrrr was it cold.





Friday, March 3, 2017

Thursday, March 2, 2017

Wednesday, March 1, 2017

Tuesday, February 28, 2017

February 2017 Summary

February  -  280.1 km
YTD        -  491.7 km

 Ramped it up this month getting three long runs in.    I try to average 10 km  / Day and thats exactly what I did.    I was suppose to do a Snow Shoe Race but  decided I didn't want to do it...next year!   No races are scheduled between now and PYP at the end of April but thats a very short 8 weeks or 6 more long runs ... a good measure!

February Summary
Treadmill,  18 Runs - 144 km
Track,           3 Runs - 102 km
Road,            3 Runs - 30 km
Trail  1 Snowshoe     - 4.1 km

There were 4 rest days and one 2 run day.




Treadmill Tuesday

 Thats a wrap on Feb 2017 logging a little 5ker on the treadmill this evening.    Yesterdays long one tuckered me out ...super tired through the rest of the day!!!!    OK today but feeling yesterday a bit so I did a BAM at lunch!    Weighed in ,  176 lbs ...back to my usual weight,  also a wee bit seasonal.  

Monday, February 27, 2017

Y Monday

Routine 32Ker done on the track at the Owen Sound Y today.   I started tired and ended tired usually it get s me pumped but not today...its just like that sometimes!

Forgot Saturday too!

Still running but a little behind blogging it.  Saturday was just a little 10K out and back on the 2nd.  The temps were around freezing but there was a bitter cold damp wind that made me very happy to do a short one!

Saturday, February 25, 2017

Thursday, February 23, 2017

Warm Thursday

We bit warm n the Gym today logging another 7Ker on my meal break.

Wednesday, February 22, 2017

Tuesday, February 21, 2017

Harder

Yesterday was a breeze today seemed harder and yet I was better rested...suspect the infamous treadmill fatigue! 7Ks logged as usual.

Monday, February 20, 2017

3 Fartlek Monday

Back to work logging 7Ks the usual way on the treadmill on my meal break today!

Sunday, February 19, 2017

Friday, February 17, 2017

Out and back on the second

It was near freezing ,  sunny with a light breeze from the south ....10Ks logged,  very nice!

Thursday, February 16, 2017

Y Wednesday

 Returned to the Owen Sound Y yesterday and logged a 36K run on the track.    It was a solid run at a mostly 5:45 pace.  As is usual I did zero calories consuming 3 bottles of Water and 3 S Caps.   Felt the Glycogen burn around 2hrs45min just slowed to about a 6:15 pace to accommodate the extra O2 demand.  

Tuesday, February 14, 2017

Ditto

Same lunch run as yesterday a 7Ker on my meal break today.

Sunday, February 12, 2017

Longer Yet Sunday

14K doe this afternoon on my meal break.   Did the usual 5:00 pace with 4:45 fartleks every K starting at the 4K mark.  

Saturday, February 11, 2017

Friday, February 10, 2017

Thursday, February 9, 2017

Lunch

Back to work logging a 5Ker on my meal break!

Y Tuesday

 34Ks logged at the Y in Owen Sound on Tuesday.   It sure was allot easier then the previous week.  Had some company running with Grant so it made it allot more enjoyable.    Ran the 32Ks at a mostly 6:00 pace then did a 2K walk at the end ...cool down!

Yesterday ,  Wednesday I wanted to get a Snowshoe in but ended up doing more house stuff...unplanned rest day of sorts!

Tuesday, February 7, 2017

Two Run Monday

2nd Run   (its a bit of a stretch calling it a run) done yesterday afternoon logging a 4.1K Snowshoe on the backyard trail.  4 laps were done and the first 3 were more or less breaking trail .  The Snow was very deep and heavy so it was tough going.  I am hoping to get out a little more now that yet again the trail is groomed.    The weather was pleasant ...light snow a bit of Sun and no wind with temps near freezing.  

Monday, February 6, 2017

Mid 7

10K logged this morning ... not quite the run I wanted but any day I can run 10K is a good day.

Sunday, February 5, 2017

Mid 6

12K logged on my meal break this morning.

Wore the HRM again forgot to turn it on until I was 2K in .  I was up to my 5:00 pace when I started it so I was already at 124 bpm  ran through about 10.5 K before starting my cool down and maxed out at 138 bpm on my last 3 fartleks.   You can clearly see the rise in HR by about 5 bpm as a result of the 8 fartleks I did.  Its cool to see the gradual increase in HR through the first 30 min then it seems to level out.   It would be interesting to keep going until the resources are tapped out and the HR would start to rise exponentially again...guessing around the 2.5 to 3 hour mark   thats with no fuel or hydration.   The things I do to humor myself on the treadmill.  


Saturday, February 4, 2017

Mid 5

10K logged on my meal break this morning.   It was a mostly 5:00 pace with 4:45 fartleks at 4,5,6,7 and 8K marks.   Wore the Garmin to entertain the mind .   HR never got into the 140s,  cadence is still up there...kind of make me want to to try a lung burner sometime soon.   Its been well over a year of the 5:00 pace and 4:45 fartleks so its time for a 5, 10 or 21.1 Ker.


Friday, February 3, 2017

Mid 4

Another 3am Run done logging 8K at a a mostly 5:00 pace with 0.2K 4:45 fartelks starting at the 4K mark and every K until the run was done.  


Thursday, February 2, 2017

Almost BAM

Left it a little late this morning but I did make it to the Gym logging a 7Ker the usual way.

Wednesday, February 1, 2017

BAM

Bare Ass Minimum done this morning logging a 5Ker on my meal break.  

Tuesday, January 31, 2017

January 2017 Totals

January 2017 -  211.6 km

 There was one  race R4K  January 17th logging 51.6 km on the track at York.  Only did 2 runs over 10K the whole month which is a little weird.   There was also a record number of rest days 12 in total.    I am doing allot of home renovations and there was a 4 day Ski trip.   The LSD done on the 30th was pretty solid so it looks like I am more or less maintaining my fitness level so I can honestly say I am still 50K ready.   I am not expecting February to be much different 2-3 LSDs maybe a little higher monthly total and a few less " rest days " .

January break down ...

19 Runs in total.

Track X 2 logging 83.6 km
Snow Shoe Trail X logging 4K
Treadmill X 16 logging 124 km




Y Monday

 2nd long run of January 2017 was done yesterday logging 32km on the track at the Owen Sound Y.  I was super tired and really quite apprehensive going today.  The last time I went long was 3 weeks ago logging 52km on the track at York.   I haven't been running as much this month as I anticipated but then again I really dont have too and to be quite honest I am glad I have the go long monkey off my back.   The Y was a wee bit on the warm side today.   Struggled through the first 10K feeling rather taxed with high heart rate and super sweaty.    10-20K was all about just getting to 20K ... not really fun but then something happened and the last 10K I picked it up a bit and was totally enjoying the run even had some really good moments of the " runners high " .   Finished up solid logging the 30K in a little under 3 hours then I proceeded to do a 2K walk as a coold down.  

Saturday, January 28, 2017

Snowshoe Saturday

After a brief reprieve form old man Winter it's back with some fresh snow.    Logged 4Ks on the backyard trail ...4 laps walking the first breaking trail.  Paused here and there to capture the HR.  Snowshoeing is a super good cardio workout!

Friday, January 27, 2017

Treadmill = Monotonous

 Dead of winter and I am yearning for the open trail .... soon!!!!

Another monotonous 7Ker done on my meal break tonight.  

Thursday, January 26, 2017

Wednesday, January 25, 2017

Hump Day

7K done on my meal break this evening.

Signed up for a couple of more races PYP and LLC...yippee!  

Tuesday, January 24, 2017

Monday, January 23, 2017

Back at it ...

 4 sort of rest days last week ,  well 2 travel days and 2 days of skiing at Mont Tremblant.   Its weird not to run for 4 days but in spite of the time on the hill the legs were pretty fresh tonight on my meal break logging a 7Ker tonight.  

Wednesday, January 18, 2017

Lunch Run

7K the unusual way today on my meal break!   Weigh in ...176 lbs.  

Tuesday, January 17, 2017

Ditto

Ditto yesterday ...another 7Ker done on my meal break today.

Monday, January 16, 2017

Monday Lunch

7K logged the usual way today on my meal break.

F+S+S

Forgot Friday logging a 7Ker on the treadmill on my meal break.   After running long last weekend this Saturday and Sunday were sort of reset days.  Spent the weekend painting along with all the trappings that go along with that sorts of thing!  

Thursday, January 12, 2017

Thursday Lunch

Ditto yesterday 7K done on my lunch break today.

New Kicks

Replaced my old Stinson 3's with some new Stinson 3's.   The old shoes have at least 1.5K kms on them.  The soles are noticeably pancaked ,  the uppers well stretched,   the toes are slightly higher and I over pronate more with my right foot them my left.  




Wednesday, January 11, 2017

Tuesday, January 10, 2017

Monday, January 9, 2017

Lunch Run

5K done the usual way today on my meal break today.     Felt great like R4K never happened!  

R4K - Saturday January 7, 2017

Fist Ultra logged in the first week of the new year running the Run for Kids 6 hour event at York U indoor track on Saturday.  Logged a total of 51.6 kms in 6 hours passing the 50 km mark a little over 5.5 hours.   Went out a tiny bit fast at around a 4:45 pace for the first hour then slowed it down a bit getting through 30Ks in a little over 3 hours.  Didn't quite drink or bring it enough calories but it didn't have a very big impact on the day.  Felt good when done more or less walking the last 30 min ...find it aids in recovery besides there was no reason to race it it was just a good opportunity to log a long long one!  

Tuesday, January 3, 2017

30K in 30 hours

Its funny sometimes the things that cross your mind whitest running.    Over the past three days I have worked 30 hours and logged 30 K on the treadmill on my meal breaks.     I have been averaging 1K/Hour while I worked!    Logged another 7Ker today on my meal break.

Monday, January 2, 2017

Sunday, January 1, 2017

Hello 2017

Good start to the year logging a 16Ker @ mostly 5:00 pace with 4:45 0.2K fartleks starting at the 4K mark through 13K.  It really wasnt that bad at all .  I havent gone that far at speed in a long time.  Wish I could have tacked another 5Ks on@!