No run today , letting a blister heal ! Not going to do too much on Thurs and Friday , race is Saturday morning . Figured that I would conserve energy and give my body a chance to heal . I think you going shorter / faster requires more attention to the details in the week before a race , going longer and not nearly as fast shouldn't require quiet so much finesse ! Being well rested , injury free and having lost of Ks in the log over the past few weeks is good planning .

Ron.

16K today in 1:32:14 , easy run !!! Pace was great from the start , 1st K was 5:13 , a wee bit fast but no too bad . Had some trouble breathing , felt like I had Flem in the back of my throat that I couldn't clear. This happens from time to time but I usually run through it . It started at about the 2K mark and didn't clear until about the 8K mark when I consumed some Carb Gel and water . I think I just need to lubricate the throat a little . I also had a little shoe issue , I usually tie them up like they are hockey skates but I thought I would try them a little looser . About half way I noticed some pain in my right heal , sure enough a blister formed . I thought about stopping to tie my shoes tighter but I kept going thinking it was too late to make a difference .
Been playing a bit with my mechanics , looking to gain some efficiencies . I am more of a heel striker then on the ball of my foot . Found that if I tilt the hips forward a bit that I land more on the heel and the pace picks up a little . Also paid attention to the arm position and movement . I try not to hold them too high , keep them loose and moving in the same plane as the direction I am running . I use to swing the arms across the chest ... wrong ! Anyway the mechanics are important , I like to watch other runners to see how they do it , right or wrong!
Race is on Saturday , tomorrow is Tuesday and I am going to take it easy . Wednesday I am going to do and easy 10K on the treadmill and then Thurs and easy 5K trail run and finally a day of rest on Friday .

Ron.

Learning to slow down a little

Working this weekend so the run had to go indoors , did a 10K on the treadmill in 48:29 . Working towards next weekends 25K trail race . According to a training calculator http://www.runnersworld.com/cda/trainingcalculator/0,7169,s6-238-277-279-0-0-0-0-0,00.html I am ran at what is know as a "tempo" pace based on a recent 10K in 44:51. Now according to what I have read .....
"Tempo runs help you improve your running economy and your running form. They are often described as "hard but controlled" runs, and they will help you prepare for races of 10,000 meters to the marathon. Tempo workouts generally fall into one of two categories: steady runs of 2 to 6 miles; or long intervals with short recoveries. Here's an example of the latter: 4 x 1 mile at tempo run pace with 2 minutes of recovery jogging between repeats. You should do tempo runs no more than once a week, and they should make up no more than 10 to 15 percent of your total training."
I should only do this once a week ..... OOPS . Guess I have been pushing it a little ! Actually I was pushing it allot , it wasn't long ago that every 10K i did was at a 4:25 pace somewhere between a tempo run and a maximum oxygen training pace . Now the o2 pace is described as ...
"Maximum oxygen','Maximum-oxygen workouts help you improve your running economy and your racing sharpness. These workouts are often called "interval workouts," and are most useful when you are preparing for a race of 5000 meters to half-marathon. Here's an example of a good maximum-oxygen workout: 6 x 800 meters at maximum-oxygen pace with 4 to 6 minutes of recovery jogging between repeats. You should do maximum-oxygen workouts no more than once a week, and they should make up no more than 6 to 10 percent of your total training. (When you run these workouts, you are running at or near 100 percent of your maximum oxygen capacity, which scientists call max O2; hence the name for these runs."
What I really should be doing is the Easy Run , better described as "Top coaches and exercise physiologists believe that most runners should do 80 to 90 percent of their weekly training at the easy run pace )this includes your long runs, done at approximately the same pace). Easy runs build your aerobic fitness, and your muscular and skeletal strength. They also help you burn more calories and recover for harder workouts. " ... again OOPS !

So bottom line , more easy runs for me ! That's the true joy of going the distance , it forces you to have an easy run . The 10K shootout is just to tempting to go like hell all the time because you can.

I will probably do an easy run tomorrow , 5;31 pace seems a wee bit slow . I think I would be doing good to do a 5:00 pace . Monday I will hit the road again , will do an easy 16K run ! When I do my long run I will try to stick to the following recomendatiosn ... " Long runs form the foundation of all marathon training programs. Long runs build everything from your confidence to your discipline to your fat-burning. So, even when you're not training for a specific marathon, it's a good idea to do at least one semi-long run a week. Because long runs are done at a relaxed pace, there's great latitude in how fast you actually run. In general, we believe that slower is better than faster. Let your long runs be your slow runs, and save your legs for other days of the week when you might do tempo runs or maximum-oxygen runs. But there are a thousand theories about how to do long runs, none of which have yet been proven superior to the others. The important thing is building up the distance and training your body to keep going for 3, 4, 5 or however many hours it's going to take you. "

Ron.

Ron.

This evening I did my 16K loop in the new shoes , 1:33:14 , conditions were very warm ...24C with very high humidity . I laid off pretty good in the first 1K , it was 5:13 , this started a great starting pace . By the time I passed the 2K mark I felt like I had the rhythm I usually don't find until sometime after 10K .
At about the 10K mark I did a gel pack , I think they are a good idea . It may be more of a mental boost then anything but it seems to make a difference . At around 11K mark I was really feeling good , as a matter of fact just a wee bit on the buzzed side ! It was getting dark , I was running through a Forest ...very surreal ! Had a technical shirt on, the kind that wicks away the moisture . Its better to run with this then no shirt , its like having air conditioning turned on ... I'm sold ! Got a pretty good boost around the 12K mark . Picked up the pace and it felt good , finished the last few meters like it was a 100 yard dash !

Ron.

Yesterday was a test drive...

....today I did my 10.2Km loop with the new shoes . Did it in 50:00 , I only broke 50:00 once all summer ....hey there lots of hills ! ( 10K pb is 44:51 , http://www.roadraceresults.com/free-road-race-results-search.php?first=r&last=irwin&distance=All )

All of the big hills are in the first 6 K , total climb is about 150 meters . My 5 K time was 24:40, between 5 and 6K there is the biggest climb so its usually around a 5:30-6:00 min/k ! I really picked up the pace around the 7K mark, the 10L time was 49:10 so may last 5K was also in 24:30 ... things are looking up .... its very rare that the last half was faster then the first . From everything that I read being quicker on the last 5K is the way to do it . I am sure that the longer runs will continue to help me pick up the pace as I go through the 10K .

As far as the shoes go, they are great ! What I noticed today .....
- A quick time
-Steep downhill on rough/loose/rocky surface was allot faster ! This can be very bone jarring but the new shoes absorbed the shock amazingly well . It gave me more confidence to open up a bit more in these tough sections .

Its suppose to be a bit warmer tomorrow , today's run was at a very comfortable 18C , forecast is for 27c on Wednesday .... hope to do the 16Km loop later in the evening , have to put off dinner until after I run .
Ron

New shoes

OK , I got the Saucony Men's Grid Excursion II, suspect that it would qualify as an entry level trail show ..... for me its just perfect !

I went into the Runner Room in Owen Sound, they had a very cool Muzano shoe but it was double the price of the shoe I bought . Its a great store and I will return soon to buy some tech pants for the cooler weather , maybe even those Muzano's too !

I was pretty bagged from working nights but just had to give the new kicks a test drive . Wow, I love them . Like any new shoe the cushioning made them feel a little bouncy . On uneven surfaces they seemed to average out the terrain a bit . Uphill was amazing , the encourage you to get up on your toes and the grip was phenomenal ! Fit was really good, not much slippage and very comfortable . So after first 5K of trail they are a 100% keeper .

Tomorrow I hope to do a 10 or even a 16K run , cant wait .

Ron.

This is my running blog bit it really is tough not to include a few other things that go on on life. Running rules.... it has such a profound effect on so many aspects of ones life !

This is my last midnight shift for awhile , did a 21Km run last night so I laid off the run and lifted weights . I have changed my weight routine as a result of my desire to run further and somewhat faster . I used to lift heavy doing 3 set of 4-8 reps to exhaustion , did this for bulk and hit a Max weight of 196 lbs a couple of years ago . Now as a runner I am doing more reps at lighter weights , 4 set of 12 reps and never to exhaustion .... but close . Body weight is 181 lbs and holding . Last nights run was a 2000 calorie burn , seems that the legs are getting bigger , slightly less body fat and the bulky muscle has declined .

I doubt I will get a chance to run today , I have to change my body to sleeping at night . I am however going to get another pair of running shoes. I have two pairs I want to have a look at
http://www.sportchek.ca/sportchek/do/style?menuId=122&styleId=42297 and http://www.sportchek.ca/sportchek/do/style?menuId=122&styleId=43007
I am leaning towards the Saucony but will decide after I try them out . I know that the trail shoe is going to have to be a little more stable , I hope its not too stiff . I rally like the Addia's that I have been running with for the last 1.5 years but they are not trail shoes and are getting near the end of life .

Ron.

Another indoor run blah , blah , blah .....

OK , what do you do at 1 in the morning .... RUN ? Just did a half marathon on the treadminll , 21Km in 1:44:50 . I messed around the first 10K , ran up steep hills and down little ones , walked , ran a 4:30 K . At around 10Km is settled into a 12Kmh pace running flat and it all came together , breathing was easy , I wasnt too hot , heart rate was a comfortable 140 and I was having fun ! it was like I wasnt even running . Started to get a wee bit tired around the 18Km mark but I felt like I could go another 2oK ! Didnt eat during the run but I did manage to drink a bottle of Gator Aid .

Ron.

No run on mids this morning , did however sign up for my next race . Going to do a 25K trail race , its a 5K loop done 5 times ! Seems like going around in circles !

Race is ... http://www.events.runningroom.com/site/?raceId=2650 , picked this one because its only about a 70 minute drive , its also a great way to kick off the Labour Day Weekend .

Ron.

Treadmill run this morning at 04:00 am ... took it easy did a 10K at 1 degree incline in 48:56 with a heart rate around 140 . I was going to lift this morning but just didn't have it in me . The legs felt great , real liquid ... felt a little low in energy the last half but pushed through .

Didn't run yesterday , instead I did a 25K Mountain Bile ride . Not use to zero effort going down hill , wee bit different then running !

Ron.

Just finished a 16K run on the good old treadmill ! Not my first choice in running these days but when it2 2:00 am and you are at work your choices are limited .

Running on night shift really helps to turn my clock around and it passes time when its not too busy . I didn't get a break last night so I did took a double meal period so I was able to do my long run this morning .

Did the 16K in 1:22:57 , more or less kept the heart around 140 . Did hills , up 4 degree grade and down 2 ... cool treadmill ! Did 13-15K at my desired 10K pace of 13.3 Km .

I need a new pair of shoes , the race kit I picked up on Sunday had a book called "Get Movin with Saucony ! It explained the Pronation VS required support thing . I love the shoes I am running in now ! The ones prior to this were Dogs , felt like bricks ! What I learned from this booklet is that the shoes I love provide no stability , the ones that were dogs were stabilized . I love the " no stability" , if feels like they are an extension of my feet ! The stability shoes felt like i strapped on a couple of bricks . So much for the advice from Sport Check , they have good products at great prices but you better be a very well informed consumer.... I am learning . I think I will break down and pay a few more $$ and go to the running room . This brings me to another delima , I am going to have to buy at least two different types of shoes , one for road / treadmill and another for trail running ! I used the street shoes on the trail and did the treads ever get beat up !

Next race I am considering is a 25K trail race in Waterloo http://www.events.runningroom.com/site/?raceId=2650 or a Half Marathon Road Race in Wasaga Beach http://www.multisportcanada.com/ms/events/showEvent.cfm?showEventID=49#here the following weekend .... better the new shoes soon !

Ron.

Well it didn't go quiet as well as I expected ! Finished in 46:47 , about 3 minutes off what I thought I could do and about 2 minutes off what I should have done !

I attribute this to.... maybe that is
-Heat , I was way too hot . Temp was 25C , Sun and lots of Humidity .
-Leading up to this race I backed way off on the speed when training . Next 10K I will do a few fast runs the week of the race .
-Maybe it was the Big Steak dinner I had the night before

Regardless it was great to be running . The first 1K was in 4:05 ... OOPS , now I did back off realizing that there was no way I would ever be able to keep the pace . I crossed the 5K mark in 22:35 , not bad I was aiming for 22:30 so I was on the mark . The only problem was the fuel tank was running empty . I was hot and my legs felt like stone . So the last 5K was in 24:17 , not the 21:30 I was looking for ... oh well as I said "regardless I was running "

What to do different ...
- More long runs . I was only in July that I started doing 16.4 K runs ! I did 3 of these prior to a 25K trail run ! I think my gains were more mental then physical . So going forward I am going to try to do at least 1 16K run a week . I will run outdoors until the winter then for the very frozen months I will do a 16 on the tread mill.
- Save the big steak until after the run! Stick to pasta the night before.

Not sure what my next event will be , this was my third this season and I sure enjoy it !

Ron.

Getting closer to Sundays race , I am feeling pretty good and am hoping to reach my goal . Thursday I did a 10K on the treadmill keeping my heart rate below in the 140-150 range , allot different then the mid 160's . Anyway I did most of the run at 12K , at 7 I cranked up a little until I crossed the line at 13K , 0.3K short of my race goal !

Tonight Friday I did a 1K run then did and upper body weight routine !

Tomorrow, Saturday I am going to tale it easy !

Ron.

Getting ready for Sundays 10K ... trying to more or less layoff , keep the heart rate at 140 or below and run shorter ! Monday I did 5K , Tues around 9K and tonight Wed it was 5K . Normally I try to run 4:30 Ks , heart rate is around 155-165 and run no less then 10K .

It will be interesting to see how this affects my time on Sunday !

Ron.

Getting ready for a 10K this weekend . I am a middle of the pack sort of runner , my goal is to finish under 45 minutes , maybe some where between 43 and 44 ! I always get a big kick out of trying to guess what my finish time will be .

Now I have read a bizillion diffferent training methods , none of which I subscribe to but probably should . My bottom line philosiphy is " Jut do it" . Good or bad there is allot to be said about just do it !

Maybe its a mind thing but I always like to go fast ! Its like every run is a race . Max heart rate is somewhere around mid 170's . Typically I run in the mid 160s which goes against everything I have read . From time to time I will get behind in the O2 , heart rate pegs and my heart mussel says whoa ! So I whoa ! I like to push it and recover , I really don't think the 10K is my bag but hey I am out there running..... Just Do It .

My last race was 3 weeks ago , 25K Ultra Trail run . For those who like to recover and go hard again this is the best kind of race you can go in . Very different from the 10K crap shot !

I have been doing a 16.4 K loop weekly now for about 2 months . It seems to be helping me with my 10K . Some thing I have noticed is a spike in energy at around 7K in a 10K run !

So this weekends race I would like to do the first 5 ion 22:30 and the second in 21:30 . I know this is the right way to do it and I am hoping that my long and sometimes tuff runs will pay off !



Ron.

I had a look around at other running blogs .... boring . Who cares about how fast , how many miles , what hurts today or what its like to run with a hangover ! Yeah I will post some of that stuff , the only one it really matters to is ME !

At 46 years old , 6 years a non smoker , 25 years a smoker ( avg a couple of packs a week ) just how fast can I go ???????

Anyway running is a spiritual thing . On the treadmill I get lost in thought , heck sometimes I even forget I am running . Out on the trail its those surreal moments .

What ever your reasons are for running its good. JUST DO IT !

Just add my favorite two routes . Gravel Roads and Tractor Trails , lots of shade, lots of hills ... at 2X20 meter, 3X10 meter climbs! In a typical run I may encounter a half a dozen vehicles !

Heres to running in West Grey !

Ron.

OK , I haven't a clue if anyone will ever read this . I don't even know if I will keep it up . Regardless I thought I would give this whole blogging thing a crack ! I guess it will be a handy reference when I explain to folks why , where , when and how often I run . If anything it may be a good way to keep track of what I have been up to .
I would like to add routes , maps , pictures and my thoughts along the way .... so stay tuned World , more to come from the "West Grey Runner" .

Ron.