Wednesday, March 31, 2010

March Totals

Run 330.4K

YTD 918.5K

I did it again


It was such a nice day I decided to do a Trail Run after work. Shorts and no shirt ... I was free! Managed 11.2K at a 5:58 pace. My legs are still a bit sore from ATB so it was a good opportunity to push it. Running today felt similar to the last 10K of a 50K Ultra!

Lunch Run , Wednesday

6k done at a 4:50 pace. Legs are almost 100% , just a small amount of ache from Sundays ATB. May do a trail run after work!

Tuesday, March 30, 2010

Lunch Run ..Tuesday Edition

5K at a 4:50 pace again , still a little bit of muscle pain but its gone after the first K. Looking forward to a 33K trail LSD this weekend ...20C / Sun oh its gonna rock!

Monday, March 29, 2010

Lunch Run

After yesterdays ATB run the legs were a bit sore. It took a full K before I was up to the 4:50 pace, 5K was completed. Weighed in again , tipping the scales at 177 lbs, hasn't changed for a few months now.

Sunday, March 28, 2010

Around the Bay, March 28 2010

Wow , what a day! Its not very often I get to run with 7,000 folks. I heard so much about this race so there was lots of anticipation doing it for the first time.

I went to bed just before 10:00 pm Saturday night. The alarm was set for 05:00 but after a restless night of sleep I shook the bed at 04:30. Had a tradition breakfast of Oatmeal, English Muffin with PB , OJ and Coffee. Left on schedule arriving in Hamilton at around 07:30. The time before the race flew by, there was a large contingent from the Saugeen Tri Club and many Run Mania folks as well as some OUSers. Anne Elizabeth got me to head out just at the correct time , we seeded our selves with the 2:30 Pace Bunny. The large crowd created allot of heat so it wasn't at all uncomfortable waiting 20 or so minutes for the race to begin.

A few minutes before the start I fired up my Garmin ..."LOW BATTERY" . oh shit! So off I went pacing by feel. Everything I have done on the treadmill over the winter has been at a 4:50 pace so I was hoping the auto pilot would kick in. With about 6000 behind me and 1000 in front it took just shy of a minute to reach the timing mat. It was pretty crowded the first few Ks, hung in with the crowd for a bit but I wasn't happy with the pace so I hit the side walk. Past 5K there was a bit more room but passing was still a bit difficult but doable. The weather was great. I am guessing around 4C at the start, overcast and almost no wind! I was wearing shorts , compression shirt , the Saugeen Tri Saguoi Firewall Jacket , Gloves and a Cap. I started to over heat and ran with the coat zippered down to the Belly , hat stuffed in the jacket and gloves removed. I caught up with the 2:30 Pace Bunny around 8K , this wasn't great because I thought he was behind me...I knew I had to pick up the pace! Passed the 10K timing mat at 49:?? , what I didn't realize is that was gun time. Later I learned that the Chip Time was 48:24. Anyhow the 49:?? made me realize that I had to get my ass in gear and bank some time for the "Hills". Did a GU Roctane Gel and washed it down with GU20, this helped to give me a kick and I manged to do the next 10K in 46:36 for a total time of 1:35. 10K to go , 55 minutes would meet my 2:30 goal...I felt good! Passing 20K I gelled again and finished off teh GU2O. The Gel didn't give me the same kick as the first one but it did help me to maintain pace. The terrain was a bit rolling but I was managing fairly well. The big one came at 26K . What made this hill significant was that it was preceded by an almost equal downhill. I felt really fatigued after this hill , the countdown was on 27K, 28K, 29K all tough Ks. I knew I was holding it together reasonably well but I was really wanting to cross the finish line! I knew I was under 2:30 but I didn't know my time until I ran into Cops and saw the clock counting 2:24:XX. I wanted to get it in under 2:25 so I took off for the finish.

The last 10K was done in 48:18 for a chip time of 2:23:18.

10K Splits were 48:24 / 46:36 / 48:18

Looking back the first 10K should have been way faster then the last 10K. Maybe I should have followed the instructions on the Gel , take 45 minutes before race! The Garmin would have been handy too! All and all it was a great day and I am pleased with my results. Running the 30K at and Avg 4:49 pace make me believe that my ticket to Boston, a 3:30 Marathon may be doable!

Friday, March 26, 2010

First Trail Run of 2010

Did a 10.5K trail run at an average 5:37 pace. It was a bit of a dress rehearsal for ATB. -1C, Wind so I wore Shorts , my Sagoi Firewall Jacket with nothing under neath as well as gloves and a Cap. At times I was too hot so I zippered down the jacket , other times I was too cold. ATB will be a bit warmer but probably windy er ... Sunday it will be shorts with an addition of a compression shirt.
The trail was very dry , amazingly dry for March. Usually it not like that until June or even July.

Rest time now until Sunday!

Wednesday, March 24, 2010

Lunch Run

Another lunch run , 7K done...6.5K at a 4:50 pace then a 0.5K cool down. Feeling solid for ATB , hope that feeling holds through 30K.

Tuesday, March 23, 2010

Lunch again ...

6K run at lunch today , 5.5K at a 3:50 pace then a 0.5K cool down.

2nd run yesterday

Did an 8K run at a 5:00 pace last night before dinner. The run on Mr Bouncy Treadmill didn't seem as hard as it did before. Those long runs last week really seemed to have made a difference.

Monday, March 22, 2010

Lunch Run

Vacations over , back to work...5K @ 4:50 pace done at lunch!

ATB race plan devised...

  • Don't sweat the start , first few slow is OK
  • Have an avg sub 5:00 pace at 20K
  • Last 10K , go like Hell!

Friday, March 19, 2010

Shorter run today


After yesterdays long run I decided to do a 10K today. Managed to do it at a 4:59 pace. Legs had a good burn on. Managed a couple of faster Ks near the end of the run. It was my last Myrtle Beach Run , home tomorrow.

Thursday, March 18, 2010

Getting ready for ATB


Did an ATB dry run today , did a 32K run. Passed 29K with an avg 5:05 pace then did a 3k cool down. Still running Myrtle Beach , ran as up Ocean Blvd from 17th St. S. to 82nd St N then I hit the beach continuing North until I hit the river that divides Myrtle Beach and North Myrtle Beach. At the river I turned around an headed South on the Beach for 17k. It was cool and 9C at the start , wore my Saugeen Tri Club Jacket / Shorts and Gloves. I was OK heading North into the wind , heading South it started to get a bit warm and then the sun came out at around 22K .... I was over dressed but decided to over heat to make the run tougher. As I passed 29k 3 of my kids were playing in the Ocean , I talked them into joining me for my cool down. Noah dropped out a half a K in , Mason at 2K and Robin hung in there for a full 3K. The poor kid ended up with chaffing as a result of running in wet shorts. When I was done it had really warmed up into the high teens. My wife and daughter were sunning at the pool so I joined them. An Ice Cold beer , an hour in the Sun and a dip pool made for a perfect recovery!!!!!!

Tuesday, March 16, 2010

Back to back to back


Did another longish run today , 20K at an avg 5:39 pace. I wanted to go longer but I just didn't have it in me after two long runs. The weather was cooler and the winds were high. RN 10k up Ocean Blvd into the wind and then hit the beach for 10K back.

Monday, March 15, 2010

2nd Beach Run


26K Run in the Sun this morning, a slower pace avg 5:50 but it was more about going the distance then speed. The wind was a little lighter and the temp slightly warmer so it was very pleasant going. Just like yesterday it was wet feet all the way ...good practice for Seaton in a month or so. After two beers , a few hot dogs and a couple of hours of Sun by the pool its off to Gator Land with the kids.

Sunday, March 14, 2010

Beach Run


22.1K done on Myrtle Beach today. It was breezy but a pleasant 15C. Headed 10K straight into the wind at a 5:50 pace, turned around and picked it up a bit , worked the avg pace down to a 5:35 pace. It was really nice to be running in Sun and warmer tempertures. When I had the wind at my back I was able to renmove my shirt and I was comfortable...its been awhile since I have been abke to do that. Think I will repeat the run tomorrow.

Friday, March 12, 2010

Lunch Run

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

Thursday, March 11, 2010

6K in the early am

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

Wednesday, March 10, 2010

10K Run

Took it indoors for a 10K Run at a 5:30 pace this evening ...off to the hot tub now!

5@5

5K @ 5am @ 4:50 pace. DONE!

Tuesday, March 9, 2010

Tuesday Weigh In

177lbs and dropping .... I hope! First Mid this morning. Jumped on the Treadmill at 02:15 and did a 5K at my 4:50 pace. It felt rather fast! Did a sugar overload , ate a large pack of Mike and Ike's and a Peanut Butter Brittle Chocolate bar before I started. Sugar overloads like that do not make for good running.

Monday, March 8, 2010

Shorts..


Sunny , not too breezy and 7C...shorts all the way! Went out with the intent to run comfortable. I didn't look at the Garmin until I was back home. I was guessing a 5:30 pace, when I checked it was a 5:25. Was skiing lat night and had an equipment issue , came out of the bindings while skiing some moguls and went down hard. My first thought when I wipe out is are the running parts OK... thankfully yes but I did something to my right shoulder. I couldn't get the water bottle to the mouth without assistance from my left hand. It also started to ache in the last part of todays run. It was nice to just enjoy the sun and scenery and music today. I spent a bunch of time looking around and just trying to capture the joy of a nice comfortable run.

Saturday, March 6, 2010

Outside this afternoon


13.9K done at a 5:01 pace this afternoon. Down the 2nd towards Durham and then back...just timing the last hour of Sunshine today. Met up with another runner on the way out , coming back I joined him for a bit . His name was Tony and he was near the conservation area rd on the 2nd. I told him that I have seen him out from time to time and have waved at him before.


Garmin did a funky thing , it was 13.9K on the watch and graph but the text only show 13.0 K ...funny!

Friday, March 5, 2010

Re-fridgee-eighter Race Pic


Running on Empty

Shook the bed at 10:30 this morning , got a coffee in me and hit the treadmill... no food.
It looked OK for running outside , when I took the dog out there was a light breeze and -1C but the road looked really sloppy so I decided to take it indoors. I didn't really intend on an LSD today but I was thinking about the weekend and though that I may not have an opportunity to go long so I kept going.

Managed a 25.5K Run in 2hrs31 mins. Did the first 21.1K at a 5:30 pace. I was starting to feel the effects of no food around 18K, dehydration was another factor that was coming into play. I was going behind O2 wise , the HR was rising and I was really feeling it. At 21.1 K I walked for a half a K , recovered the HR and O2 then picked it up to a 6:00 pace until I hit 25K the I did a 0.5K cool down walk.

Runs like this are so valuable when it comes to recognizing what your body is trying to tell you. Its also an opportunity to set things right. Dehydration as well as a lack of easily available energy can both be overcome. You just have to recognize whats going on and know what to do about it... its not rocket science!

I did consume 2 bottles of Gator Aide but I was really sweating allot. I should have been consuming more fluids and some food to go longer/easier. If I had have had a normal breakfast or been consuming food on the fly it would have been a 30K day. I could have gone a bit further but going at a slower pace meant it was going to cut into my hot tub time....

At work this eve I am walking around with a bit of a Buzz on , combo of being a bit dehydrated and the hangover from an LSD... SWEET!

Thursday, March 4, 2010

Earlier and shorter run this eve

5K at 6:15pm , 4:50 pace. Only had 45 min to get it in so I couldn't go any longer. Maybe , just maybe I may take it outside tomorrow.

Yet another Eve run

Ran again at 11:15 pm tonight. Was going to do a 12K run but cut it short at 8.5K due to tummy issues . Managed to hold the 4:50 pace for 8K.

Wednesday, March 3, 2010

Run yesterday Eve

Jumped on the work treadmill at 11:15 pm , 11K done ... 8K at a 4:30 pace! Got to do more and longer speed runs.

Tuesday, March 2, 2010

2nd Run Yesterday

Working Eves this week. In lieu of a meal period I left at 11:15 and did a 10K Run. The treadmill at work is so much easier to run on then the one at home or the road! Managed a reasonable sleep , training the body to sleep in again with mids coming up next week! Going to run again this Eve , going to try a repeat of last night but going a bit longer.

Monday, March 1, 2010

Lunch Run... at home!

Got this thing about 5K lunch runs , 5K at a 5:00 pace at home and it was hot. Probably why I didn't go any further.