Last run in Oct 2011

It seems fitting that my last run in Oct was a 5K @5:00 pace run at lunch.

Longer lunch run

Lunch runs are the staple of my running diet. Did 16K this eve , 15K at a 5:00 pace followed by a 1K cool down. This was my 2nd time in the Gym today. Did a 20 min weight routine before I started work at 08:00 am. I vow to do the weight routine a 3 time/week . I could really benefit from a little more upper body and core strength.

Lunch Run

12.1K gone at a 5:00 pace, wanted to go longer and due more then a 100 meter cool down but nature called, actually she demanded!

Lunch Run

Didn't log the miles this week while I was off ... LIFE got in the way. You know the kind of things like getting ready for winter and finally renegotiating the phone bill with Bell not to mention the World Series ... WHOA is ME and I say WHOA. But on the realistic side of things I don't have anything particularly long planned in next 6 months. Everything is working OK , groin pain is subsiding but about the worst of it. Left Knee that gave me a scare a year ago only occasionally reminds me to take care. The is the odd little recurring aches and pain are there but I came through the season relatively unscathed. Now looking towards next season I want to do ATB, then Paris 42.2 followed by Sulphur 100 miles again. I won't throw away the long run but its not a priority now and I expect to ramp it back up through Dec....

Oh yeah, the run today... another 5ker at a mostly 5min pace.

Run Clinic

Covered 4.24K at the Flesherton Run Clinic tonight. John and Karen were there. I mentioned to Karen that I didn't run far in the winter being very uncomfortable when I sweat. She seems to have a solution that will make my upper body as comfortable as my lower in in tights. I limit my runs in the cold to 1-1.5 hours doing the 2-3 hour runs on the treadmill. I would be allot better off if I could take the long ones outside.

It was wet and cold but I was Lovin it!

12.9K done on the trial today. Legs felt really lite today , pushed it where I could and never paid the price. It was 6C , Overcast and very damp but almost no breeze. The lack of wind made for some pretty good running conditions. Wore my tights, long sleeve tech T and a Shell over top. It wasn't long before the Shell got tied off ... very comfortable in tights and long sleeve Tech T. I was hesitant to get out on the trail but once i got gong it was really very comfortable. Run clinic in a few hours..... hopefully another 5K today!

2am and its time to Run

14K done this morning. Made it a little more interesting and challenging . First 5K at a 5:30 pace , next 5K 5:00 pace then 3K at a 4:30 pace followed by a 1K cool down.

Its 1am and I am running.

Working mids this week and its not usually a high mileage occasion but I do usually get a 5K run in. Last night I didn't feel like it so I just didn't Run but that leaves me feeling rather guilty wasting an opportunity to Run. Today I had a 5 hour power nap , not nearly enough to work from 8pm to 8am tonight but I have been sleeping rather well all week so missing a little shut eye isn't that big of a deal. So I am at work again , feeling like I don't want to run and its 01:00 am. Feeling guilty not running last night I knew I better not leave it any longer tonight or I would end up passing again! Anyhow I managed to do a very enjoyable 11.5K run at a mostly 5:30 pace. It was one of those moments in Running when it felt easy , natural and like you can go forever . The kind of running moment that is pure bliss... a truly joyous moments on the treadmill.

Running at work

Mids this week , been real busy. Yesterday I almost didn't get to do my lunch run but I managed to get away at 5:30 and did a 5K Run at a 5:30 pace. This morning I did the same 5K run again. Totally got into the run forgetting what I was doing and almost missing my cool down. I have a 2 hour lunch coming up on the weekend so I will be able to do a longish run.

Recovery Run

I was pretty tuckered out after Sundays Race. Still have a little muscle pain but I decided to run before work. Did an easy 8K mostly at a 5:30 pace.

STWM - Oct 16, 2011

Did the STWM Full today, had big expectations after a string of pretty good races but it wasn't meant to be today. In spite of falling short of my goal it was the fastest road Marathon I have run this year. It was never a death march and I really enjoyed the last 10K though the beaches and downtown.

Up at 3:00 am after not a whole lot of sleep I headed out at 4:20 arriving at the Royal York around 06:40 where I met Grant and Matt and picked up my race kit. We hung around the hotel until the last minute and seated ourselves in the Yellow Coral with about 10 minutes to spare.

The three of us started out together but it wasn't long before Matt took off. Grant and I hung in there together for the first half and a bit. Grants pace was a bit aggressive around a 4:53 pace. I kept trying to slow him down but he was just too fast. I fell off pace around the 25K mark, hung in there around a 5:30 pace for a few Ks trying to get something back but it wasn't the day so I down shifted to a comfortable 6:00 trail shuffle that I more or less held for the last 10K. I was disappointed that I couldn't keep up with Grant but I was resigned to avoid the death march. I was reasonably comfortable at 6:00 pace and was really enjoying the crowds through the Beaches and again through the Downtown. With 1 little over a K to go I had to walk for a couple of hundred meters ...had an overwhelming nauseous feeling and I really didn't want to puke in front of the crowds. Cruised in the last K and finished standing up feeling good. I paused for about 5 minutes in then headed to the car and then drove home.

I finished in 3:53:34 , 1290 out of 4869 participants and 1034 out of 2472 Male Finishers. In my AG 50-54 I finished in 107th place.

Splits
10KM 49:29
21KM 1:44:46
30KM 2:34:02
35KM 3:05:05
40KM 3:38:21

Last Run before STWM

One more 5K run at a 5:30 pace before STWM.

Lunch Run ... slowing it down a bit.

5K done at a mostly 5:30 pace...it was easy! One more run between now and STWM , tomorrow the same as today.

Lunch Run

5K today mostly at a 5:00 pace. It was hard at first , groin acted up a bit and I felt tired but I soon found my grove and settled into the Run. A few K in I was suffering from indigestion . Not a great run but I did it. I had a busy day doing fall yard work .... tons of leaves. How I felt tonight means no more physical anything between now and Sunday. Planning 2 more lunch runs this week but at a 5:30 pace.

Taper continues ....

After some tough Running on the Beach in Cuba last week T/W/T/F I took S/S/M off and didn't run until this Eve. I wasn't sure what to expect after all the R&R ( That's Rum and more Rum) last week. Its also been incredibly stressful and busy since our return early Monday morning. Jumped on the treadmill and turned it up to a 5:00 pace and it felt super easy. I chatted with another fellow in the Gym for most of the Run. Did a total of 5K at the Marathon pace then geared down doing a 0.5K cool down. Tomorrow it will be the same as today.

More Running in Cuba

Didn’t run first thing on Thursday, instead I decided to do a mid afternoon outing. Held off to 3 Beers between noon and 2pm then headed the opposite direction on the Beach towards the tip of the Veradaro Peninsula. It was 30+C with high humidity but the strong breeze made it bearable. It was just a little out and back on the beach logging 5K in the sand. When I got back to the resort I did another 1.2 K at my 5:00 Marathon Pace. I then proceeded to the aid station, 3ozs of Dark Havana Club Rum …a Beer and then to wash it all down a glass of Water.

Friday was overcast so I was hoping for some rain or at least a little more bearable running conditions. The Surf was up and this created some very soft sand to run on using up way more energy to shuffle along. I was determined to log at least 13.8K today after yesterdays 6.2 and that is exactly what I did.

So its been 4 runs , just shy of 50K in Cuba this week. I may do another 10K or so run before we leave then rest Monday doing 2x5k lunch runs at my 5:00 Marathon pace then 2X5K lunch runs at a 5:30 pace before a day for rest on Saturday before STWMs Marathon.

Running in Cuba

In Cuba this week for a little break from the ordinary. It’s very hot and humid but that’s the main reason why I am here. The Tropical Weather does make for some challenging Runs. Pace is way slower on the Beach more akin to a trail race. After running the Toad on Saturday I rested Sunday and Monday logging a 10K on the Beach on Tuesday. Wednesday I was feeling a bit better and managed to log a very steamy 19.2K on the Beach. My Gutr Sweat Band wasn’t nearly as affective as at home, I quiet overwhelmed it. I was running with only one bottle of GU2O and was rationing it as the run progressed. If this trip was in the Spring I don’t think I could have managed the heat however after a long hot summer I am kind of use to this stuff…sort of!

Run for the Toad 50K , Oct 1-2011

First and foremost I have reached a blogging landmark....1000th Post!

Did the run for the Toad 50K race today. Wasn't sure how to approach this one today with STWN in 14 days. This week I decided in favour of racing the Toad and I walked away with a Toad PB today finishing the 50K in 5hrs19min55sec placing 64 out of 178 participants.

First two 12.5 laps were a dream , 1hr14min33sec then 1hr14min15sec ...for awhile I was thinking Sub 5 hours. Really felt like I was slowing down in the third lap , half way through my mood changed to "Lets get this lap done so I can get to the last one". Finished the third lap in 1hr20min03sec, I was beginning to slow. Going into the 4th and final lap I had done 4 gels and was drinking enough but felt that I wasn't getting enough calories. Gelled at the start and 4K in at the first aid station washing it down with water, coke and gator aid. I was getting quite fatigued but managed to keep moving along although at a much slower pace. I knew that sub 5 hours was out the window so I was aiming for 5hrs15min. Nearing the end of the loop the Gels and drinks were more or less sitting there and I was feeling rather nauseous but I managed to keep it down and keep going. With 3K to go 5hrs15min was no longer an option so I aimed for a sub 5hrs20min. Crossed the finish at 5hrs19min55sec a course PB by 8min47 seconds set back at the 2009 race, my first Toad 50K.

Next up is STWM in 2 weeks.