Goodbye 2016 hello 2017

See ya 2016 its been fun...

Hello 2017 here I come ...

Pretty much have the 2017 calendar in order.   I have already registered for R4K,  Canadian National Snowshoe, Seaton, Sulphur ,  Conquer the Canuck and all of the Endur Race.   Not going long long satisfied with the 50K ish distance.   It kind of nice to have the distance monkey off my back.  Don't get me wrong I do enjoy long long but I have allot of other interests besides running.  So look out 2017 ... here I come!  

December 2016 Totals

December - 203.9 km
YTD         - 3358.1 km  

No races ,  one LSD on the track at the Y.    More or less maintenance running this month will ramp it up a bit in January and will get a good start expecting a 50+ km day at the R4K 6 hour in a week.  

Ran 25 times and this is the breakdown ....
Snow Shoe Trail - 2 runs logging 11.9 km
Road - 3 runs logging 30 km
Track - 1 run logging 32 km
Treadmill - 19 runs logging 130 km
Rest Days - a  whopping 7

Dec 31, 2016 - Lunch Run

Final lunch run of the year 2016 logging a 7Ker on the treadmill.     Could have went longer  ( had the time ) but I decided to so a weight routine instead....time well spent!

Tik Tok

2nd last running opportunity of 2016 logging a 7Ker the usual way today on my meal break!

Back at it

 5K logged on my meal break today after 2 days of reset.   Looks like December is " maintenance running " but then again with no 100 or even 50 milers on the 2017 calendar I am A OK!   Registered for the Sulphur 50K in May and the Tobermorry 42.2 in September today.  

Mid 7 - Boxing Day BAM Run

BAM ,  bare ass minimum but hey I got it done logging 10K on my meal break late this morning .

Looked at the metrics again and noticed the same results as yesterday.    I am running with a more closed stance so I suspect that that has something to do with the higher cadence.  

Mid 6 - Christmas Morning Metrics

Working on Christmas sucks but I did get a run in logging 12K's on my meal break today.

 First 10K were at a mostly 5:00 pace and at the 4K mark started 0.2K 4:45 fatleks through 10K.   In the 11th K I held the 4:45 pace yielding a 146 BPM HR Spike.    Most of the run at the 5:00 pace averaged around 138-139 BPM.      Max HR is around 165 BPM so the 5:00 paces yields an overall effort of around 84% of the max HR!  

 Havent wore the heart strap in awhile and was surprised to see the Candance was higher and very consistent.   Other metrics were fantastic too!

2016 Race Summary

Mid 5

Skipped Mid 4's run ...too too too tired.  Working Mids suck!   10K logged tonight after over indulging in Christmas Chocolate and Donuts all washed down with an extra large Tims FV!   Should have ran longer probably burned less then half the calories I just consumed.... weigh in = 170 lbs.

Mid 3

Another 5Ker done this morning on my meal break.

Mid 2

Almost didn't get to the Gym this morning but I gave into the "running guilt"  and logged a 5Ker the usual way at 6:30 am.

Lunch Run

5K this morning on my meal break.   Working mids again!

Forgot Saturday

Was feeling super beat after doing snow ,  snowshoeing ,  skiing and running all week.   Almost didn't make it out.  I was suppose to do and LSD with Grant at the Y but he bailed ....want too disappointed .   Managed a little 10Ker out and back on the 2nd.   Sunday I was feeling super tired so I made it a rest day.

Back at the Y

32Ks logged on the track at the Owen Sound Y.   Didn't. Wear the Garmin but I estimate an average 5:50 pace.   Right metatarsal flared up...superb painful for a bit ,  not sure why.  Otherwise it was a pretty routine 32K on the track ....three bottles of water and 2 s caps no calories.

No Snow Day Today

7K the usual way tonight on my meal break!

Pruning

Dawned the snow shoes ,  threw on my headlight and grabbed the pruning sheers for a late afternoon 6.7 Ker looping the backyard trail.  Deep fresh snow made breaking trail really tough walked the first loop pruning the low hanging cedars and pines!  

Lunch Run

7K the usual way this evening on my meal break.

Two Run Tuesday

2nd run today logging a 7Ker on my meal break this evening.  

Breaking Trail

Nothing like registering for a  race to get you moving.   Broke trail for the first time today logging 5.2Ks looping the backyard trail wearing snowshoes.

Back to work...

After a long weekend of home reno's and and todays snow removal I am back to work a place I know that 99% of the time I will get my run in....yippie!   Logged a 7Ker the usual way tonight on my meal break.

Weekend Running ...or Not!

10K done Friday just a little out and back on the 2nd ...fast by trail standards.    Sort of rest days Sat and Sun...trying to get the house fixed up before some new furniture arrives.  Don't think up and down a ladder for 2 days would be the same as a run but one thing for sure I wasn't sitting on my butt.

 

Mix Up Thursday

Mixed it up a little again logging a 7Ker on my meal break.

Lunch Run

5K the usual way today on my meal break.

Three Fartlek Tuesday

7K done the usual way on my lunch break today.

Monday Lunch

5K on my meal break today.   Rest day yesterday ... too many other things to do!

Breaking the mold...again.

Things to do today so I need to fit a 10Ker in and was out in the fresh snow and a snow squall at 7:30 am this morning.  It quite rare that a run occurs first thing in the morning unless its a race!  

Friday Lunch

5K the usual way today on my meal

2016 - The Home Stretch

Ah December the month I more or less finalize my following year race calendar.  Already have a signed on the dotted line for some fun back to back to back to back to back to back stuff......

After slacking off in November its time to start ramping up for the new year.   Haven't had to take it indoors to the track yet but the dark ,  damp darn right depressing days are making that indoor run look pretty darn appealing!  

So in keeping with a theme ( I like a theme ) I broke the mold to day on my " Day Shift" meal break running 7Ks @ 5:00 pace with 4:45 fartleks at the 4,5 and 6K mark!