Last week , 5K/Weights and a 21K

Funny last week , I was bummed out about my results on Sunday and a wee bit sore , the top / front of my legs were sore until about mid week. Running on ice was a tippy toe sort of short stride thing, by far my worse running experience. I always like facing all and any elements but Sunday sucked mainly due to the fact that I just wasn't dressed for a drenching rain with an air temp below freezing. I have purchased some " non-cotton " running apparel this week. Bought Adidas "Clima Proof" running pants , a deal of course . The pants are polyester with a lining , designed to breath I guess . I also picked up a running jacket , Nike Wind/Rain!

Wed I hit the gym and did a 5K on the treadmill , easy run. After that I hit the weights , this is something I haven't done for a few months. Did a few set of upper body stuff! Chest hurt Thurs thru Sat ! I am going to keep the weights up , going lighter then before . Trying to do 3x20 sets .. lighter weights with more reps.

Sunday I did the "Big One" , havent gone long in awhile but it was the perfect day to do it. I was well rested , it was a beautiful sunny day with a light breeze and temps just below freezing . Base layer was my cotton PJ bottoms with a Metal Shirt . On top was my new running pants and a heavy Roots Sweatshirt . Top that off with a wool hat and mitts! Started off at a good pace , I knew this was the day to go long before I hit the 1K mark. The thing that really made the difference was that I was running with Tunes ! I took a good 7K to get into a decent pace , partly due to the face that I faced some pretty good hills to that point. Kept the heart rate much lower then previous runs , around 150 . Breathing was deep but not laboured. I ran north on the 2nd , up past the Glenelg / Holland base line then a few K up in to Holland TWP . At the half way point I was very hi and could see Williamsford a away. I paused for a few minutes , enjoyed the view and did a Mint Chocolate Kaboom ... yummy . Washed it down with some Power Aide that I was drinking the whole way. When I resumed after my few minute pause I was very chilled up top . It took a good 5 minutes before I started to feel comfortable but I ran through it . The new pants were great , legs were nice and toasty but not too much . I think I may have got away with out the PJ bottoms. So I was petty comfortable , lost the hat at around the 4 K mark. Still getting use to the new kicks , the Supernovas are great but I really notice the motion control. Its a bit uncomfortable but I keep telling myself that I really needed this sort of thing to prevent problems down the road .

Finished the 21K in 1:52:45 , a pace of 5:29 ... elevation was +/- 366m.

Today I reset, start mids tonight . Hope to do a light 5K with weights again.

Ron.