Thursday, January 29, 2015

Oxymoron

Running is a great way to deal with the pressures of life but when the pressure is on I can't run!  Yesterday was one of those rare days that I was just too too stressed to lace up.  

Tonight I did a 5Ker @5:15 pace on some fresh legs ....guess there is nothing wrong with an unexpected reset day.

Tuesday, January 27, 2015

I did it again!

5K@5:15 pace today on my "lunch run".

Just for fun I looked back at what I was doing 7 years ago on this day http://westgreyrunner.blogspot.ca/2008/01/4-hours-of-alpine-skiing-10k-run-good.html .  


Monday, January 26, 2015

Faster Again

5:15 is the new treadmill pace!   The hurting parts are holding up well and I totally credit the Hokas.  I am going to hold this pace for few weeks before inching ever so slowly towards 5:00 pace goal!

Logged a whopping 5K today on my meal break.  

Sunday, January 25, 2015

Baby it was cold out there!

10K same as yesterday but a little more pop in the legs.   -11C ,  stiff cold northerly breeze ...baby it was cold out there!

Saturday, January 24, 2015

Little out and back

Logged a little 10K out and back on the 2nd.   Was a little beat up after yesterdays "speed work".   Was going to do the fun run in Creemore but I wasnt really up to it!  

I needed that!

 Its been pretty easy going since I went away on my Ski trip so I challenged myself with a longer"fast" run on the treadmill yesterday logging 25km.    













The HR tells the story of my Run.   Ramped up to a 5:18 pace over the first 3K then help it there unitl the 20K mark.   20-21K I cranked it up to a 5:00 pace then at 21K I started a cooldown backing it off to a 5:30 pace , then at 22K  it was a 6:00 pace, 23K 6:30 pace then at 24K it was a walk at a 12:00 pace.  HR crept from the low 130s to just breaking 150 from time to time as I approached 20K.   Looking at the graph the spike coincides with the 5:00 pace then there is 3 somewhat distinct drops as I gradually slowed to a walk.   I didn't do any fluids or nutrition and wasn't sweating much but I am sure thickening of the blod accounted for the slowly rising HR.

The  cool down was grueling at the slower pace.   5:30 was OK but 6:00 and then 6:30 was absolutely tougher to "Run" .   Hips , quads , glutes all complained at the 6:30 pace.  Skipped the usual 7:00 segment and went right to a walk!

Other data ... faster I Run the better my "Running Dynamics"





















Thursday, January 22, 2015

One more!

Last 5k lunch run at a mostly 5;18 pace.  

Decided to ramp it up to a 5:15 pace next week and hold it there for the next 4 weeks before incrementing the speed again.