January 2010

January total = 306 km

Only two runs outside , 10K Durham Resolution Run and the 28K Creemore Snow Run.

January Running

Finished off the month with a 5K yesterday and a 15K Run this morning. Today's run was one of those unexpected times when it just all comes together and you feel like I couk hold the 4:50 pace forever...like a walk in the park. It hasn't been a great week. I have felt rather tired and really wasn't sleeping good until yesterday. I didn't do my usual week of Eves before mids so it took me longer to switch around. Also it didn't help that I had a fair bit of pain in my calfs from the Creemore Snow Run last Sunday. I have had an insatiable appetite this week. It never seems like I am satisfied for more then a couple of hours. I am tipping the scales at 176 lbs. Its a bit disappointing do to the fact that I have cut out the beer and upped the miles. I am 7 lbs heavier then Sept 09.

Lunch Run

At 4:30 am I hit the Treadmill at work for a 5K jaunt!

Almost over the snow run

Did 5K at 4:50 pace on my lunch break at 5am. I am tired and cant wait to get to bed... only one hour to go!

Evening Run

Managed a 10K run this evening at home. It took 3K to get up to a 5:00 pace , held that for 3K then picked it up to a 4:50 pace for 3K then a 1K cool down. It was a hot run , the 23C made if more difficult.

Night Run

5K done at 2am at work! The calves are still pretty sore from the Sunday Snow Run. I didn't realize it at he time but it really took allot out of me. Truly a fantastic work out, so much so I want to incorporate a Snow Run in my winter running routine. That is when I recover from the last one!

Creemore Snow Run

Yet another great day hosted by Pierre and Leanne. The Creemore Snow Run was an informal fun run on a 7K loop. A mix of about 2K road and 6K trail and for a change the road was a welcome site for a trail runner. The snow was packed down but was pretty tough going. Every foot plant was different. Some parts were really firm and flat where others were uneven and soft. "Valley" minus the ropes was way easier to negotiate then in the Summer time. Check out Pierre's idea of "no hills" .....

The weather started off pretty good, no wind and just a little below freezing. Did the first two laps with Anne from Hanover. Chatting away time flew by. At the end of the 2nd lap I stopped at the very well stocked aide station. Did the third lap solo. The wind was starting to pick up and I caught a bit of a chill. After the end of #3 I stripped off my sweet soaked clothes and toweled off. When I headed out for the 4th lap I was amazingly cozy. I remained quiet comfortable until I started to climb the hill that wasn't there! The wind was really starting to pick up. After the 4th climb I was really winded nd my legs were feeling a bit tired as a result of the beating they were taking on the uneven surface. I felt like going out for a 5th lap but I had about 3.5 hours in which was about what I wanted to do. The wind was another factor that made me decided not to go again. Instead of going back out I decided to yak about running with some very accomplished runners and hang out by a toasty fire with a Beer and some Hot Soup. Kinga and Stephan were preparing for a 100 miler in Texas and JD was heading to Alaska

for an amazing 2 day 100 mile trek up a frozen river pulling a sled. It was super interesting listening to the prep work JD has put into his adventure. I met yet another Ultra Runner from Owen Sound. On a per capita basis Grey County probably has the highest concentrations of Ultra enthusiasts anywhere in Southern Ontario. Tony as it turns out has posted some rocket fast Marathon times , 2hrs5Xmins.... a very fast guy. Got some really good tips from him. Had chance to talk to Leanne , we compared notes on Treadmill Running. I was telling her about the Horizon CT5.1 that I picket up from Canadian Tire. All good Running days have to come to an end ... took off around 4pm with more great memories from Cremmore thanks to Pierre and Leanne ...thanks a ton guys, I hope I can return the favour some day!

Still Saturday

Going to give the legs a rest today , did 5K yesterday at lunch and that will be it until the Creemore Snow Run tomorrow. Looks like pretty decent weather for the snow run , may be a little on the wet side bu if thats the case then the temps will feel out and out warm compared to what we have been experiencing. Sundays run will the weekly LSD. I am not sure how long I will run for , anywhere between 3 and 5 hours. If I feel good I will keep going otherwise I will call it a day.

Lunch Run

5K done today , 0.5K warm up , 4K at a 4:50 pace then a 0.5K cooldown.

Another 2 Run Day

6K at Lunch and 10K before Dinner this evening.

The lunch run was a 0.5K warm up then 5K at a 4:30 pace then a half K cool down.

The evening run was a 5K at a 4:50 pace followed by 5K at a 5:45 pace. Once again I found my self having to slow down because of the heat.

Lunch Run

5K at 4:50 pace at lunch again today!

Am I stupid or what!!!!

Been thinking of the 155 BPM Heart Rate the other day. I was way off the mark ... only a year ago I would regularly push the HR to 165-170 bpm ... 155 is nothing. 12 months ago I was really into the heart rate training and established the following

Long, slow runs, easy or recovery runs, 60-70%, 120 - 132
Aerobic zone or "target heart rate zone", 70-80%, 132 - 143
Anaerobic zone, 80-90%, 143 - 155VO2 max
"Red line zone", 90-100%, 155 - 167

The LSD must have made me stupid ... I use to consider 170 as the MAX. For some stupid reason I totally forgot that I regularly ran the HR up to the mid 160's so 155 is nothing! 155 is the high end of what I consider I can sustain for an extended period without being too stressed.

Guess I will have to wear the HRM a little more.

Run 2 Today

I was waiting for Carrie to get home so I killed some time on the tread mil. Managed an 8K run at a 5:30 pace before dinner arrived. I had put wood on the fire prior to running. My back faced the glass door. The IR heat was really heating me up. Although the treadmill is bouncy and takes more of an effort the running on a hard surface the heat takes a bigger tole. The legs felt tired tonight. Didn't get much of a recovery from Saturdays LSD and Alpine Skiing on Sunday. I like running on tired legs and really believe the two run days will help in the longer races in the spring. This weeks LSD will be outdoors. On Sunday I am going to do the Creemore Snow Run. It will be really nice to get together with the OUSers... its along time between Vulture Bait and the Spring Warm Up.

Another lunch run

Did another 5K lunch run at a 4:50 pace.

Been Running

A little behind on the blog!

Friday at work I did my usual lunch run . 5K done at a 4:50 pace.

Saturday I did a 37K LSD in 3hrs35 min. Its amazing what you can learn once you get past the 3 hour mark.

Started the LSD at around 10:30 am after downing three cups of coffee.... no food. I had a bag of Gummie Bears for carbs and two bottles of Gatorade ready to go! Temp in the basement was a comfortable 19C. Started with a 1K warm up gradually increasing to an easy 5:45 pace. Held the 5:45 pace until I hit the 21K mark then increased to a 5:30 pace. I held the 5:30 pace until the 31K mark. It took 2hrs55mins to get to 31K ..... a long time but the objective was to get here and then push to my Marathon pace for 5K. By 31k I had picked it up to a 4:50 pace. It felt OK but hard , I was really starting to fatigue as I passed 35K so I checked my pulse on the treadmills heart rate monitor. It said 155 bpm ...NO WAY!!!!! Checked again 155 ...NO WAY!!!! Jumped off the treadmill slapped on the Garmins HRM , guess what 155...OH SHIT!!!! So I geared it down to a 6 min pace until 36K the walked the last K ending 3hrs35mins logged and a 37km distance.

I always thought that I knew my Max Heart Rate , 5 years ago I said high 130's , last year high 120's. Never ever since I started running have I ever thought I could get my heart rate that high. I would run 5K and 10Ks as fast as I could to determine my Max HR... never really paid much attention to it at the end of a 50k Race! A few years ago my minimum HR was the low 60s , now at rest in the high 40's. If its possible to decrease your resting rate it must be possible to increase your Maximum?

Run 2 ...this is getting to be a habbit!

Ditto yesterday , home after work , dinner for the kids, clean up then run! Did 12K before throwing wood on the fire. A comfortable 19C at the ceiling , 17 at the floor. Did a 1K warm up , 10K at a 4:50 pace then a 1K cool down. Alpine Skiing tomorrow...fun!

Inside at Lunch

Did another routine 5K at a 4:50 pace at lunch today!

2 run Wednesday

5K at lunch , 15K after dinner all at a decent pace!

Lunch run was at my 4:50 cruise control!

I didn't throw any wood on the fire after work. Made a quick dinner for the kids and then after the cleanup I headed for old bouncy in the basement! I was pumped , 20C at the ceiling and 17C at the floor! Did 10K at the 4:50 pace then 1K at a 4:40 pace followed by 1K at a 4:00 pace then a 3K cool down at a 6:00 pace.... when I was done I threw some wood on the fire!

Registered for the Trillium 10K today. This will be my 6th consecutive year! I also registered my 9 year old son in the 5K Run ( I think he is hooked ) and my wife in the 5K walk. A woman that I work with entered the 10K in line skate and a friend of my wife entered the 5K walk. The race isn't until May but the price goes up tomorrow so everyone saved a few bucks!

Slower at Lunch

Slowed it back down to a 4:50 pace for 5K at lunch. Right Knee said slow down, the treadmill at work is like running on concrete ... no bounce what so ever!

Lunch run

Working days , picked up the pace a little at lunch. 6K done, 0.5K warm up, 5K at a 4:30 pace then a 0.5K cool down. After running 5 min at a 4:30 pace I did 300m at a 6:00 pace ... it felt like I was walking. From now on at work I will do a 4:30 pace ... unless I am going longer then 21.1 K. At home on Mr. Bouncy it will be slower.... cant wait for warmer weather!

Mr. Bouncy

Thought of a name for the new treadmill ....now known as Mister Bouncy!

A little speed work this eve , 7K done. 1K warm up , 5K at a bouncy 4:50 pace then a 1K cool down.

34 km LSD Saturday

Been a busy week, few unexpected things with the family that made it tough event to run at home. Managed an LSD run yesterday on my new treadmill. I knew it would be tough for two reasons ... the heat and the treadmill. I keep telling myself that the bounce is good ... and it is but it also makes for a tougher run. Its more like running trail then running road. The temp in the basement was 24C, went through 3 bottles of Gatorade and it was probably one too few. Even with a reasonable fluid intake I still managed to dehydrate a bit. This was another run fueled by Gummies ...YUM!

Managed to run for 3hrs15min with a 5min cool down. Covered a mere 34km which is an average pace at somewhere around 5:55min/km. Its the next day that I am blogging the run...legs feel it but I really wasn't to take it outside for a shorter one today. Its Sunny and a balmy -6C so I will see if I can fir it in.

Lunc run..again

5K done , 4:50 pace. Hot the treadmill at the 4:50 pace, no warm up but quickly got into it.

Lunch Run

Did a 6K run at lunch today , 0.5K warm up then 5K at a 4:50 pace and a 0.5K cool down. It is so much easier to run on the treadmill at work compared to home.

Figuring it out...

Did a 12K run at an avg 5:30 pace on the new treadmill at home! I found that if I move back on the belt there is allot less bounce. When I run near the front of the bounce is greater and there is so much more effort required. It will be a good machine for the long run. If the LSD has to be done indoors then this machine is a winner! Being able to vary the cushioning by my position on the belt is a real bonus! I think I'll keep it!

Big Difference!

Did a 5K at a 4:50 pace on the treadmill at work! Holly cow , what an easy run compared to doing the same thing on the new treadmill at home. The big bounce vs hardly any give I guess. At home it like runnign in the sand, at work is solid like concrete! I am happy with the bounce but it does require allot more horse power!

Treadmill...day 2

Registered the treadmill, changed it to metric and them calibrated it. The room I was running in today was 24C, started out the first 5K at my 4:55 pace but I got to hot so I had to slow it down. Did a total of 12K at an average 5:30 pace.

15K on a new Treadmill

Sometimes its just such an opportunity that you just cant say no. I had my doubts about buying a $550.00 treadmill but my wife was really keen so I thought what the heck I will go try it out .
and if its OK I will buy it



My first observation was that it was a wider belt and a 2hp motor...just maybe!!!! I waited about 15 minutes for the sales person to find the safety key. Once we got it going I instantly knew that I was going home with one , this thing rocked!

I had the wrong car so I made the 25 minute trip back home for the Durango. Its heavy beast , they all are! Took a couple of hours to assemble , not too bad a job. Leveled the deck then fired it up and all worked well. Had to make a small adjustment to the belt to get it to track properly.

Kids and Carrie had first crack at it , they were really excited about the whole thing. After everyone was satisfied I did a 90 minute run, 15K done at a little slower pace .. 5:30. Its really cold out and we have the treadmill in the room where the wood stove is located! It was a little hot so I had to slow it down. I also believe that its not quiet calibrated and its in Miles not Ks ... hope I can change that. Another good point is that it has a really good bounce to it. Probably makes it a little more of a workout but its very kind to the joints.

First day, first race, Durham Fun Run

Did a 10K Resolution fun run in Durham today. A no frills fun event with local runners, couldn't have had a better start to the new season. It was snowing and -7C , it was a good test run for my Sugoi Sub Zero Running Tights. The legs felt cold at first but it didn't take long for them to warm up. It was like running with a second insulated skin. Didn't have a goal time in mind , just a nice run with some other runners. A fellow I work with came out. Patrick and I ran the entire 10K chatting away , the time flew by and before we knew it we were done. After the run it was really nice chatting with everyone. Lots of planning going on for the coming season. Think I will try to take it outdoors tomorrow and do a little longer run.

December

December total = 250.8 km

Includes one race " The Egg Nog Jog" , 10.8K.