7 Days

7 Days , that's how long its been since I Ran. Managed to do an easy 5K at a 6:00 pace this morning at lunch. I probably shouldn't have because I am hacking and coughing like crazy now but I wanted just one last run before the end of the year!

Not Running

Well it happened , Christmas Eve I fell ill with a Virus that settled into my Lungs and Stomach. I missed the Boxing Day 10 Miler in Hamilton. I was really looking forward to the race , I guess it will have to wait until next year. So its been 6 days without running and its driving me crazy. I was a good role ramping up my mileage and getting back to my weekly long runs. Unfortunately I am definitely going to fore go the long one this week , as matter fact I will be lucky if I get to run before I go on Vacation in Mexico next week.

Long Run

I wasn't about to let Christmas or the race on Sunday interfere with my weekly long run! Tonight at the end of my shift I jumped on the treadmill for a 26K run at a 5:30 pace.

Tempo Tuesday

Did a 7K tempo run at a 4:30 pace followed by a 1K cool down .... it was sweet!

So I am going along feeling really good , in other words nothing hurts ... at all! Then 6+K in what a brief moment of pain from my left knee. It was the same pain as before but it was only for one foot fall then no pain.

2nd time today

Taking cross training to the extreme. After an evening of Alpine Skiing I spent an hour swimming toady and this eve at work I did a 5K run at a 5:30 pace.

Not Running

I always feel a since of guilt when I don't Run. Instead I did an upper body weight routine then I went over yo Blue for some Alpine Skiing...I consider it cross training!

Long Friday

Managed to find a 3 hour block of time and just happened to be near work so I came in before my shift at 4pm and did a 25K run, my longest since mid October. Slowly worked up to a 5:30 pace and did 20K at that speed. Didn't feel like a huge effort , biggest problem was chaffing...OUCH! Note to self ...pack some body glide in the gym bag. On a positive note the insides of my legs have a rather seasonal red glow to them!

Lunch Run

Working Eves this week , managed a 10K run at a 5:30 pace. It was one of those runs that you wish would never end. I love getting lost in my mind!

NOT Tempo Tuesday

Had some DLP after Sundays race on Monday. Not too bad just enough to remind me of the up and down run. Today it was all about snow! A very persistent squall off Georgian Bay nailed us yesterday so it was 4 hours of snow removal today. In spite of all the activity and a late night bed at 4am after working to 2am getting home close to 3am I managed to get a 5K run at an easy 5:30 pace . This was suppose to be a tempo run but I just wasn't up to it.

Egg Nog Jog 1010

Did my third consecutive Egg Nog Jog on Sunday. I was really indecisive when it came to what I was going to wear. The temperature was hovering around freezing just like last year when I wore shorts! This time I opted for tights , long sleeve tech T, Sugoi firewall jacket and a Saucony compression hat. I also used my new Yaktrax over my Trail shoes ...Trail shoes and Yaks for a road race??????? I must admit it was a little weird running at a a sub 4:00 pace with this strange foot ware but it seemed to be OK. Headed out with Anne for the first K. We were cruising along and Anne said to me " I thought you were going to go out easy ... we are doing a 3:30 pace". Strangely enough we chatted for a bit before she stopped to tie her shoe lace .." catch up with you later..." was the last I heard of Anne until the race was over! Going out fast is the right thing to do at the Nog Jog. Logged the first 2K at an avg 3:44 and 3:54 pace just a little ahead of my 4:00 target! After peeling off a 100m or so of elevation in the first 2Ks the course flattens out for a bit , this is where I changed gears .. caught up on my o2 in preparation for the climb. Next 3K were a bit rolling with an overall elevation gain , manged them in 4:59, 4:57 and 4:54. 5K in we hit our first bit of gravel road .... and the first time the Yaktrax actually were somewhat needed! Heading up the steepest hill I really felt bogged down , legs were burning and I felt like a fish out of water ....what a great course, managed the big climb logging my slowest of the day at 6:08. I hadn't looked at my Garmin yet and I really didn't care to because I was more or less giving it all that I had. With 4K to go there was still a bit of climbing before it flattens out at the top ... managed the next 3 k in 5:20 4:56 and 4:46. With 2K to go I looked at my Garmin and realized that I wasn't going to PB last years 49:44 but I dug in a picked up the pace , 10th K was done in 4:30 on a mucky wet gravel rd ... I forgot to turn the Garmin off so I missed the time on the last 800K but it was fast as I hit my fastest pace of the day hitting a speed of 19kmh...it felt ridiculously fast with Yaktrax on dry pavement ... noisy too! Oh , did I mention that it rained the entire race!




Finished in50:59, 46th out of 502 finishers, 13th out of 66 in my 40-49 ag. It was 75 seconds slower then last year.

Splits 2010 vs 2009 and 2008

2010 Garmin Data











Next year ...sub 50 for the year I turn 50! New AG too, cant wait!

Lunch Run

Working a 12 hour day so I was able to get a 10K run at a 5:30 pace in at lunch.

Getting lost at lunch

OK , sitting in the hot tub this morning at -23C I was having second thoughts about driving 2 hours to run in the cold on Sunday! Today on my lunch run I totally got into the idea of racing on Sunday! Look out Egg Nog Jog here I come and bring on the snow , lots of snow! I bought some Yak Trax on the weekend so I am ready for the worst mother nature can throw at us. Another 5K run was done with my thoughts on the Nog Jog ... could have ran forever!

Lunch Run

5K at a 5:30 pace , after yesterdays effort it felt like I was walking. Left Knee was stiff when I got out of bed but has been 100% OK since.

Tempo Tuesday

Left knee stiffened up this morning after I got out of the hot tub. I was limping walking to the Gym but the Run was good ... 7K done , 6K at a 4:30 pace and a 1K cool down. Knee is OK after running.

29C warmer then yesterday

Took it indoors today and did a 10K run at a 5:30 pace. It was only 23C but it felt like 30C running next to the wood stove.

NOTE to self ... get a fan!

Long Cold Run

Took the long run outside this week. Its was dark, very dark ...light snow and -7C with a northerly breeze. The cold was always pressing, I could always feel it creeping in...its relentless! Managed to do 21.4K in by bubble of light , avg pace 5:54 min/km.

First Winter Run

I have been waiting for things to freeze up and haven't ran outside for the past couple of weeks. Today was perfect foe my first Winter run, -1C , fresh snow and its been cold for about a week. Did a 13.2K run , went out easy for 8K then picked up the pace for the last 8K , averaged a 5:39 pace. 21K run either Saturday or Sunday , indoors or maybe out ...see what the weather is doing.

November Totals

November 182.1 km

YTD 3044.2 km

99th out of 31,147

Yup its official, placed 99th out of 31,147 in the Trail Runner 2010 Trophy Series...YAH HOO!