Wednesday, November 30, 2011

Entertaining myself

Entertaining myself was the theme of this mornings run on the treadmill. The Satellite was out due to the snow and I didn't have an Mp3 player so I had to come up with something to amuse myself. Started out around a 6:30 pace and slowly worked my way up to a 4:30 pace at 2.8 K , held it until 3.2K then slowly worked my way back to the 6:30 pace logging a 6K Run. Music would have been better!!!!!!

Tuesday, November 29, 2011

Lunch Run

Didn't feel like it but I did it and once I got going I enjoyed it despite it being 04:00 am. Little 5K done at a leisurely 5:45 pace.

Monday, November 28, 2011

Comfortably Warm

After last night impromptu treadmill run at midnight I rolled out of bed did my morning routine then by 12:30 I was heading out. 4c, overcast, no wind but really damp. Ended up wearing tights, Thermo Long Sleeve , Shell and Gloves. A few Ks in I was a little on the hot side but as time progress I felt much better. Didn't pay much attention to the pace or the fact hat I was running, just kind of got lost in the Run. Managed to log 11.4 K at a leisurely 6:53 pace. Could have stayed out allot longer but I had other things that I wanted to do today. Mids starting tonight!

Last minute Run

Ok, wasnt going to run but at the last minute I decided to spend teh last hour of Sunday Nov 27 2011 Running. 10K at a mostly 5:30 pace done on the treadmill at home.

Saturday, November 26, 2011

Trail Today

Headed out for my 11.4K Trail Loop but half way through I changed course to avoid some Hunters. Logged 11.6K at an average 6:30 pace. It was another great running weather day with temps in the low teens , a bit of Sun and a light breeze.

Friday, November 25, 2011

Funny Day

After three weeks of Eves I find myself less likely to get things done through the day as they keep getting shorter and shorter. It was noon today before I finished Breakfast and the weather was perfect for a run bu one thing after the next prevented me from getting out and enjoying the day. Its not a bad thing because working mids next week having the sleeping patterns skewed will be a benefit. I know that I will have an opportunity to run at work over my meal period so there is always a plan B.

Did a 7K run tonight, almost a full K to get to the 5:00 pace and a half K cool down at the end. Maybe tomorrow I can take it outside and go a little longer.

Thursday, November 24, 2011

2nd run today

I have 45 minutes to kill ...#1 thing that pop to mind is its an opportunity to Run. Did a 5K run at a leisurely 5:00 pace. My second Run today.

Wheres the Sun?

OK, it was suppose to be Sunny and 10C today, instead it was foggy, 4C with a breeze. Took it outside anyway ...dressed in my Mizuno Breath Thermo and Shorts and was once again pretty comfortable to e bit hot. Logged 11.4K again at an avg 6:27 pace.

Wednesday, November 23, 2011

Lunch Run

Slowed it way down and did a 5K at a 5:50 pace at lunch. Legs felt yesterdays speed just a bit. Weather tomorrow is A+++ ...must run trails!

Longer again

This weeks Tempo Run was 9K at a 4:30 pace. 10K logged all together a half K warm up and a half K cool down.

Monday, November 21, 2011

Lunch Run

Third consecutive week of Eves this week. Just finished a laid back 6K run mostly at a 5:30 pace. Tempo Tuesday tomorrow , either 8 or 9 faster Ks .. have to check last weeks blog to be sure. Felt really good tonight , after 13 consecutive days of Running and the longer trail run yesterdays I really thought that the legs would be putty but they were real solid. Did a weight in after the run and I am just a tad under 175lbs. Up a few pounds from the Summer weight but a little liter then last year at this time.

Sunday, November 20, 2011

Longer Trail Today

20.7K logged at an avg 6:46 pace. 4C , overcast and a gusty breeze made for a much cooler run then yesterday. I opted for Tights, Mizuno Breath Thermo Long T as well as a Shell.... a little over dressed but not all that bad. At first I felt chilled then a few Ks in I was hot. Never took the Shell off but it was totally unzipped. After the first hour I really settled into a comfortable temperature zone and forgot about the cold or being too hot so I guess I was dressed OK. At the end of the Run I felt really good , lots of pop in the legs still and I really felt like I could keep going for another hour or two!

Saturday, November 19, 2011

New threads...

6C, overcast and windy more or less a perfect day to try out my new Mizauno Breath Thermo cold weather running top. I hate the chills and cold sweats that are so common riunning in the winter that I spend way too much time indoors. First impression was really good. Stepping outside into the chilly breeze I felt very comfortable chill at all. Its suprising that a compression fit would be such a good wind block. I was also wearing shorts and thought that the top on its own may be a little too much for today but it was really quite comfortable. 30 minutes in the core was stable and hot and the shirt was doing an amazing job of keeping me comfortable. I had a pretty good sweat on and the shirt was wicking very well. Turning into the wind with a damp short after a long uphill ususlaly brings on a chill but not this shirt, just a slight cold sensation. When it gets below freezing I will add a Shell and I should be good down to around-20C. Next test is going more then a couple of hours in sub zero temps. The run today was amazing. Legs felt lite and everything else was cooperating. Did a very enjoyable 11.4K and a very speedy 6:00 avg trail pace. Tomorrow it will be the same trails just a bit longer , hope to get it to 20+Ks.

Friday, November 18, 2011

Slowing it down

Didn't feel like running at all. So the solution was to go for a Run. To entice myself to go I slowed it down to 6:00 pace. After I got going it was easy and I kinda forgot I was running. Have to treat myself to more slower/longer runs. Logged 5K today...thats it!

Thursday, November 17, 2011


11K lunch run , first 10K at a 4:57 pace. It felt natural , it felt easy , its felt like going and going but then I had to go back to work!

Wednesday, November 16, 2011

Late Lunch Run

Didn't feel like running but did it anyway and as is usual I get into it after a K or two. Slowed it down to a 5:30 pace and did a little longer then I normally do at lunch logging a 6K run.

Tuesday, November 15, 2011

Tempo Tuesday

Stretched the tempo run out another K tonight, 8K done at a 4:30 pace followed by 1K at a 5:00 paced then a 1K cool down. Logged 10K in total. Next Tuesday its 9K at a 4:30 pace.

Monday, November 14, 2011

Lunch Run

6K done at lunch tonight , mostly at a 5:00 pace.

Sunday, November 13, 2011

Back to Beaver Valley

Returned to Beaver Valley today and did a Hoggs - Eugenia and return with Grant and Anne. We logged 14.4K in 2hrs11min. Its not an easy run , both times I did this route the Garmin recorded 1000m change in elevation. If the weather cooperates we may do the Beaver Valley Extension loop 31K next weekend.

Saturday, November 12, 2011

Too nice not to run

8C, Sun and a light breeze from the South, just had to take it outside. Last day of Deer Hunting so I went South on the 2nd for 6K , turned around and came back. Logged 12K in 60 minutes for an avg 5:00 pace. Back to Beaver Valley tomorrow.


Took a late lunch last night and hit the treadmill for a 15K Run, 14K at a 5:00 pace followed by a 1K cool down.

Thursday, November 10, 2011

Tempo Thursday

Missed "Tempo Tuesday" so why not substitute with "Tempo Thursday". Logged 8K tonight , 7K at a 4:30 pace followed by a 1K cool down.

Wednesday, November 9, 2011

Lunch Run

After some pretty amazing runs last week then 2 days reset it was back to the treadmill at lunch tonight. Missed yesterdays Tempo Tuesday , felt like I was fighting off a bug ... swollen glands , overwhelming tired feeling and the tell tail hot breath. After the immune system kicked into high gear yesterday I am felling like its passed so it was a 5K at mostly a 5:00 pace this eve.

A little something from Saturdays Run

Tuesday, November 8, 2011

10 consecutive days

After 10 consecutive days of running I took a day off...running that is. Sundays run, after Saturdays Beaver Valley outing, felt like more effort then usual. So instead of going for a run at lunch I lifted weights. A week ago I started back at the weights again and this time I am going to keep it up. I have a 3 X week at 20 minutes a workout. This should be pretty easy to complete. Finding the time shouldn't be a problem. So now its Tuesday , Tempo Tuesday . Its 01:30 am and I am working until 2:00 am a couple of extra hours. Will do a tempo run tomorrow Eve on lunch.

Sunday, November 6, 2011

Shorts in Nov

Yup, managed shorts today and was very comfortable. Sun , light breeze and temps pushing into the mid teens made for a rather pleasant late afternoon run. Logged 14K on the trail in 1hr32min19sec an avg 6:35 pace. Legs were feeling yesterdays Beaver Valley run and I was up at 04:30 am to drive my son to work. Enjoyed the run but defiantly didn't have the same energy level as yesterday. I am working eves this week and the weather forecast is great for running trails but you won't find me in the bush.... M thru Sat its the annual Deer Hunt!!!

Saturday, November 5, 2011

Long but not long!

2hrs39min on the trail , Hoggs Falls to Eugenia and return. Total distance was only 15.2K but I was stopping to have fun along the way. Took all kinds of videos and a few pictures , chatted a bit here and there and just enjoyed being on the trail in early November. The weather was fantastic , Sun , light breeze here and there and temps around 7C. The trail is amazing , mostly all runnable. I want to do a Hoggs-Eugeina return without stopping and as fast as I dare! Best effort would be around 90 minutes .....I think!

Going to do a video of my run today .....may have to wait until I have some more time , a good project for when the snow flys.

Friday, November 4, 2011

Like yesterday but cooler

12.3K done, combo of road and trails again. A little slower today , avg 6:13 pace. Weather was sunny , 6C and a bit of a breeze. Same clothing as yesterday except I too the shell off 5K in. At first it was chilly then I became quite comfortable.

Thursday, November 3, 2011

Roads n Trails

Lots of different running surfaces in the past 2 days. Last night I did 4.8K on the trails behind Grey Highlands SS, final night of the Run Clinic. Today I started off with the idea of doing my 10K Road Loop and ended up doing 14K instead. Started off the first few Ks on the road going along at a 5:30 pace then decided to add a few extra Ks veering off on to a trail. Got turned around a bit on the trails , it was fun. Ended up about 4K North of Grey 12 on the Baseline. I was a little to hot but OK .... Tights , long sleeve Tech T and an open Shell . Started with a hat due to rain but quickly took it off over heating. Had some light rain but really didn't need the hat and it felt good. Finished off the last few Ks on the Mc Cormick Rd kind of forgetting what I was dong. Vow to take it outside F , S , S going 3+ hours on the trail at least one of those days looks to be co operating.

Tuesday, November 1, 2011

October Totals

October - 260.1 km
YTD - 2825.2 km

Includes two races 50K Toad and 42.2K STWM.

Tempo Tuesday

First run in November 2011 was 7K at Lunch. 6K at a 4:30 pace followed by a 1K cool down.