Sunday, February 28, 2010

February Totals

Feb 282.1 km

Year to date 588.1 km.

I lied...

My skiing partner backed out so an hour after consuming a box of KD and before the hockey game started I jumped on the treadmill for a 10K run at a 6:00 pace.

Final Feb Run

Took it outdoors today for the final Feb Run, 17K done at a 5:29 pace. It was just at the freezing mark , cloudy with a breeze from the NW. Headed north on the 2nd into the wind for 7K then turned east down the Glenelg Holland Townline returning South on the baseline. Some decent hills in the route ... really pretty and almost no traffic. Haven't got the long one in this weekend. Too too busy , yesterday it was swimming for 45 minutes then a couple of hours of snow removal. Today after the Canada US Olympic Hockey game I am going Alpine Skiing for a few hours.

Saturday, February 27, 2010

Longer run this eve

Took it indoors at home for a 21.5K run this evening. It was a little on the hot side by the wood stove so i slowed the pace down in order to be able to continue. I was wanting to go a bit longer but it wasn't in the cards. I will have lots of running opportunities in the next week working evenings. May not get a long LSD in this weekend but I think I can manage a couple of more 2 hour runs.

Thursday, February 25, 2010

Calf is better

Right calf is much better , only a little pain. 5K done at a 4:50 pace at lunch today.

Wednesday, February 24, 2010

Lunch Run

Didn't run yesterday , right calf was pretty sore and I was having a hard time walking. Its a whole lot better today so I did a 5K at lunch. I am not too worried about the pain , its just a muscle thing ... definitely not up to running 13K at a 4:34 pace. Guess I need to add a bit more speed work.

Monday, February 22, 2010

2nd run on tired legs

Had to take advantage of the tired legs this eve , 9K done at an avg 5:30 pace.

Somtimes you just have to

Nothing hurts but I am had a hard time running at lunch after yesterdays 13K race. It like I just cant run , took a whole K to get to a 4:50 pace and another 2K just to feel almost normal. Managed to get in a 5Ker at noon, I ma going to try to run at home after work!

Sunday, February 21, 2010

Re-Fridgee-Eighter 8 mile Feb 21, 2010

Just completed my first race this year, the Re-Fridgee-Eighter 8 Mile. Last year I did it in 1:00:46, my goal this year get it under 1 hour by running an avg 4:30 pace!

The weather forecast was favourable, Sun 3C not much wind. When I left home at 7:30am I was dressed in shorts. Only one problem was -15 C!!!!!!! What was I thinking , the whole 80 minute drive was spent watching the temp that was ever so slowly creeping up. It was Sunny with no wind all the way but when I pulled into Conestoga the fog was so thick the Sun disappeared and it was -6C. My cutoff for shorts is Zero so I grabbed my gear and changed into my tights. As I was dressing I asked another runner if he thought tights slowed him down. He said that he did Around Bay with and without tights and yes they do slow you down. That's kinda what I thought! I dressed light up top , long sleeve light tech T with my Saugeen Tri Shell topped off with a Ball Cap and Gloves.

The race has grown quiet a bit over the last few years, more then 650 this year. The 8K and 8Mile start at the same time . If they get any bigger they are going to need to split the starts. I tried to get up front with the first 50 or so but ended up with a hundred or more in front of me. Ended up walking across the start matt due to congestion. First few hundred meters were slow , when things opened up I gunned it trying to make up some time. By the end of the first K I felt like a fish out of water gasping for air and was surprised to see a 4:19 on the clock. The next 12K were just out and out right tough, I never did get into it and was fighting to keep pace the rest of the way. Sometime between 2K and 3K I noticed I was getting too hot. Removed the ball cap and stuck it in my coat. 3K in there was beads of sweet running down my forehead into to my eyes creating a rather uncomfortable burn. The first 4K was with the wind at our backs and the Sun in our face . The coat was undone to the belly and I was beginning to wish I was in shorts! 4K in we changed direction , there was a breeze from the right and the Sun on the left , that and the undone coat really helped get temps under control. 5K in we turned into the wind with the sun at out back ... it was chilly. I had to do the coat up because I was staring to get cold. My avg pace was constantly ticking up each K , 4:20 , 4:24 , 4:30 by 5K .... I was slowing down. I really thought I could hold a 4:20-4:30 pace but it wasn't working , every K was hard! 6K in I started to cramp, had vision of walking it off but I kept pushing and before I hit 7K it subsided and shortly after it went away. I really fell off pace due to the cramp and did the 7th K in 4:46. I really thought I wasn't going to be able to bring it in in under and hour at this point ...avg pace was still going in the wrong direction...4:34 now. At the 7K mark we had the sun in our face and wind at our back ... once again it was hot , down went the zipper to the Belly until we changed direction at 9K. With 4K to go I knew I still had a shot at my goal but it wasn't getting any easier. I was closing on a couple of Women and was falling into that tuck in and follow trap , they were starting to fade a bit and so was I. This is when I decided to push harder and start passing. Went by a couple of others in the next 2Ks , they were good targets to keep me pushing. With few Ks to go I caught up with a fellow who really helped me along. When I tried to pass he went faster . I ended up running on his heels for a couple of Ks , I was so close that I was casting a shadow across his path, I think this helped both of us push to the end. With 2K to go the is a decent hill , climbing around 20 meters in the first third of the 12th K. With 1K 1K to go looked at my watch , the elapsed time had just past the 55 minute mark. For the first time since the race began I knew I was going to break 1 hour ... just had to hold on! With 0.5K to go I opened it up , past the fellow that I had been shadowing and set my sights on another. I held a 4 min pace until the last 70 meters , I back off because I felt like I was going to throw up and I knew I had my Sub 60. Cleared the crowd as I crossed the finish line with a couple of dry heaves! When I stopped my Garmin it said 59:23 , 12.94K for and average pace of 4:35 min/K.

So , I am pleased with the results but I feel like I could have done a little bit better. Its kinda crazy to feel that way when the entire run was a struggle but I'll be back for another crack at it next year.

Garmin Data ...

2009 compared to 2010 ...

And the official results...placed 60th out of 200 participants, 55th out of 125 men, 17th out of 25 in the age group 45-49. My gun time was 59:40 and a chip time of 59:24.

Friday, February 19, 2010

Last run before Sunday

Its not often I run on a days reset but today I did. Fresh legs made for and easy 5K run , 4.5K done at a 4:30 pace followed by a 0.5K cool down. I am going to stick to to my plan and not run again until Sunday 8 Mile Race. Beer and Pizza tonight , will back off on the Beer Saturday and drink lots of water in prep for Sunday. Weather looks just like last year , no snow and temps around freezing...maybe shorts!

Wednesday, February 17, 2010

and again

Lunch Run, 5K mostly at a 4:28 pace. Leading up to Sundays 8 Mile Race, tomorrow rest, Friday 5K at race pace, Fri Eve Ski , Saturday Rest the race Sunday. Race plan is simple start at a 4:30 pace hold it to 8K then open up a bit for the last 5K. Goal is a Sub 60 minutes.

Tuesday, February 16, 2010

2nd Run

Decided to do a second run today , a rather leisurely 10K at an avg 6:00 pace was done while watching Canada win a second Gold in the Women's Snow Cross ....GO CANADA GO!

Lucnh run thinking of this weekekend...

5K done again , 100m warm up , 4.4K at a 4:26 pace then a 0.5K cool down. Race strategy for Sunday .... 13K at a Sub 4:30 pace .... get er in in less then an hour!

Monday, February 15, 2010

Speed at Lunch

5K done at lunch , warm up 4K at 4:30 then a cool down. 8 Mile Race coming up Sunday, its all about speed!

Sunday, February 14, 2010

Took it outside

28.5K LSD done in the wind/snow/cold today. Can you tell I am not real fond of long runs in the snow!
Its been a few weeks since I went long and I have only done it outside once since late Nov. It took a bit to get my mental on. A good 15 minutes just to lay out the gear and come up with a plan B in case I had to bale. Once I was geared up I stepped out the door and turned in the Garmin. It was cold, snowing and windy as I waited for the Satellites to acquire. For a moment I thought about bailing. Then I said F the watch was a good K into the run before the darn thing locked up! Waiting in the cold wasn't my thing! So off I went south on the 2nd. Got a few K along and took note of the local wind turbine.... winds from the West. So 5K in I B lined it down the edges road head on into the wind for about 5K. I headed across hwy 6 and continued on into the strong wind until I hit t2nd of Bentick where I turned South and had some relief from the cold wind. The next 10K were a pleasure. More or less had the wind at my back but I knew it was about to change. Headed through Durham on Hwy 4 , past the police station , through the downtown then past Sprucridge School and out 4 past Echartds where I turned North on the 2nd. The next 4 K were quiet ex[posed and not the Wind was from the W NW and I was blowing hard. There were tiems when I cover my left cheek to try to keep warm. The last 4 K wasn't so exposed and was through a bit of a valley. I was starting to feel the cold and my lack of fluid intake was beginning to tale affect , 250ml over 24K wasn't quiet enough.
It wasn't all that cold , around -4C but the story was all about the wind! I would have rather avoided that run but I need to do it to get my mental on and it worked.

Saturday, February 13, 2010

Trying to fit it in again

Sometimes its tough to find the time to run... today was just one of those sort of days! Started with a run to the grocery store! The only limit when I shop for food is when the cart is full. So that means a really big job when I get home. Then there was the new breaker feeding the Water Heater with a hair trigger ... an unexpected hour to sort things out . Then there was the discovery that the Kitchen Sink was leaking .... another hour burnt running to the hardware store then the install!

In spite of everything I managed 17K Run at an average 5:30 pace. Its was HOT going ...... its the weekend and with everyone home the wood stove was a rocking and I was a sweating. I wanted to make this a 30K+ run but it was too hot and besides I wanted to relax with a Beer and take in the Olympics!

Tomorrow LSD ? Outside? I really haven't had much of a desire to run for hours in the cold! But maybe, just maybe I will take it outside tomorrow.

Friday, February 12, 2010

Hot Run

The day kind of just slipped away ...running wasn't the priority but I did manage to sneak in a 12K run indoors. It was a hot one by the fire place, 3K @ 6Min / 7K @5:30Min / 1K @ 4:30Min then a 1 K cool down.

Thursday, February 11, 2010

Shorter LSD today

Shorter LSD today, took it indoors at home for a 23K Run. 22K at a 5:30 pace then a 1K cool down. I wanted to go further but I am Skiing this evening so I cut it short. Also contributing to the shorter run was getting a cold chest. Had the Fan on , shirtless and 18C. By the time I hit 22K I was getting that cold chest hard to get enough O2 feeling.... got to keep it warm! I am off the next few days so I was thinking of repeating today's run tomorrow , rest Saturday then a 30+K LSD on Sunday. After Sunday it will be shorter faster runs in prep for the Refrigerator Feb 21.

Wednesday, February 10, 2010

Lunch Run

5.4K on the books today at the usual 4:50 pace! Looking forward to being off for a couple of days and getting some longer runs in and some skiing!

Tuesday, February 9, 2010

Lunch again

5K done today at lunch same as all other 5K lunch runs. Legs were better today , more pop after a bit of a reset yesterday. I have a need to go long .... off Thurs through the weekend , maybe . have to fit one on sometime.

Monday, February 8, 2010

Shorter slower lunch run

5K done , 0.5K warm up 4K at a 4:40 pace then a 0.5K cool down. Funny , it didn't seem an slower then the weekend runs at a 4:28 pace! Effort felt about the same. Legs were complaining a touch , I would have the right knee would have complained.

Sunday, February 7, 2010

Similar to yesterday!

16K done at lunch, 15K at a 4:28 pace and a 1K cool down. Wishing I could get a 3 hour + run in but there just hasn't been the time. I am hoping that the intermediate / faster runs will fill the gap.

Saturday, February 6, 2010

Longer Lunch Run

Working 12 hour days today , managed to fit in a 15K run on my dinner break. Did 14K at a 4:28 pace followed by a 1K cool down. I rally wanted to keep going but I only had 75 minutes to get in in. It was good to get in a faster run , I need more of these sorts of outings. I would really like to stretch the tempo runs to 25K but first I will take it to 21.1 a few times.

Friday, February 5, 2010

Lunch Run

Back to work today , 5.5K on the treadmill at lunch. 3K @ 4:50 , 2K @ 4:30 then a 0.5K cool down.

Thursday, February 4, 2010


Wasn't able to get the long run in this week! Too many things to do and not nearly enough hours in a day......

Did the groceries this afternoon, putting them away , preparing dinner , making my oh so yummy pasta sauce .... a nice salad and veggie tray then cutting up a pineapple didn't leave much time to run!

While I was in Wallmart today I picked up a new iPod Shuffle. I have wanted one of these guys ever since I killed my old shuffle during the very wet Niagara Ultra!!!!! So I get it all loaded up and jump on the treadmill for somewhere around 2 hours. The controls are in line with the right ear bud about 5 inches below thew ear. It was obvious that this woudl be a weak spot , didnt look real water proof and I was concerned about sweat . Sure enough 45 into the run , goo seat on and all I can no longer adjust the volume!!!!! What a piece of crap , Apple says these guys are the music player for fitness.... yeah right! Lets just say I am going back to Wallmart tomorrow to get my money back!

So I managed to get in 10.2 K before being too bummed out to carry on.

Should be able to get some good runs in the next couple of weeks. Planning on taking the long runs to Stanley Park. I am going to the Olympics to work. Its cool to be there helping deliver the games to the world but I am also bummed out because I just decked out the home theater with a new HD Projector and PVR!

Tuesday, February 2, 2010

Taking it Outside

No Wind, Sun and a -6C temp made for great running conditions! Took it outside today for a 16K cruise , North on the 2nd , east on the Holland Glenelg Town line then South on the Baseline. A rather pretty run with some rolling hills and a couple of big ones. I am still getting over night and have some GI issues today so I didn't expect much. Managed a 5:21 avg pace , I was hoping to get it closer to a 5:00 pace time!

Monday, February 1, 2010

It started good....

Had a theme, it was 4:30 am so I decided to do a 10K at a 4:30 pace! I was cruising along feeling great , not too taxed. Was going to do 12K at that pace then 6.5K into the run ... well lets just say I had to go!!!!! After a brief stop I jumped back on for a 1.5K cool down. Too bad but once stopped I just wasn't into starting again. So I manged and 8K run on this first day of February 2010! I may run this evening if I catch enough sleep today!