Tuesday, April 25, 2017

Lunch Run

Last heart run of the week done this evening logging yet another 7Ker on my meal break this eve.


Monday, April 24, 2017

Two Run Monday

7K Heart Run this evening on my meal break.

Trail Monday

Just a little trail time before work logging a 4.6 Ker on the backyard trail.


Sunday

Mix it up doing the neighborhood trails logging 10.3 Ks.  

























Saturday

Was planning on going long but decided with PYP a week away it wasn't necessary.   Still getting my trail legs under me so I opted for 12 loops on the backyard trail logging 10.4 Ks.  



























Friday, April 21, 2017

Lower HR this Eve

7K heart run done .... barely got to the Vo2 Max Zone only touching on it at the 5.3K mark after the 4:30 0.2K fartlek.    Had a lazy day and didnt run much yesterday ...its hard to understand why some days its so much different then others.


Thursday, April 20, 2017

Dinner BAM

Set out to do a 7K heart run but consumed too much sugar causing an insulin spike  ( I shoudl know better ) so I geared it down at 4K and called it a day at the "5"...better then not!

On a cool note the Fitbit got the distance correct ....


Wednesday, April 19, 2017

2 Run Wed

Logged a 7K Heart Run on my meal break this  evening.

Adjusted the "Fitbit" stride length and got allot closer to the actual distance covered on the Tredmill ...only 250 meters off,   not bad.  


Backyard Trail and a Garmin FU!

6 laps of the backyard trail done.... 5.6 km all together.   Garmin messed up big time.  The only other time I observed this sorts of error was when the battery was low!


Tuesday, April 18, 2017

Tuesday Lunch

Logged another 7K heart run this evening on my meal break.


Monday, April 17, 2017

Marathon Monday

Spent the day on the couch watching the Boston Marathon.   Saved the run for my meal break this evening logging a 7K Heart Run on my meal break.    I am the lucky recipient  of a Fitbit Charge 2 ...more data,  more data,  more data!     The HRM is optical ,  leds on the back of the watch.   Works pretty good but when the sweat came on during the cool down I got some false data... no bit deal.   Still working on ironing out all the bugs but so far this thing rocks!  


Easter Weekend

Friday - 10.2Ks done on the neighborhood trails.

























Saturday - Unplanned rest day and I am quite OK with that!

Sunday -  10.1Ks done on the neighborhood trails.


Thursday, April 13, 2017

Two Trail Thursday

If your going to run trail then run trails ... great advice!

Just a little 4.8 Ker logged on the backyard trail this afternoon!


Trail Thursday

15.6 Ks logged on the Neighborhood Trails early this afternoon.   High single digits ,  Sunny Skys and a light Northerly Breeze made for a pleasant run.


Wednesday, April 12, 2017

Monday, Tuesday and Wednesday

Monday -  Did a second run after work logging a 5.6Ker on the backyard trail.    It was super warm and I really enjoyed the hammock time afterwards...bring on Summer.

Tuesday -  Rest day ...yup haven't had one in weeks so it was a good idea.   I was on first aid course in Hanover so a nooner wasn't an option!


Wednesday- 5.2K neighborhood trail done late on a rather chilly afternoon.    Was going to double it up but I had other things I wanted to do besides there is some warmer weather coming!    I am a fair weather runner!

Monday, April 10, 2017

Sunday, April 9, 2017

Just what I needed!

14C ,  nice breeze and a hazy Sun ... took it outside today doing laps of Allan Park logging 10Ks.

Saturday, April 8, 2017

That was different

Logged a slow 10Ker today on my meal break.  Just wasn't into it today feeling a wee bit tired but any day I can run a 10K I a A OK with that!

Friday, April 7, 2017

Lunch Run

7K the same as yesterday....at work!

Weigh in = 173 lbs.

Thursday, April 6, 2017

Tuesday Wedensday Thursday

Tuesday - 32K LSD at the Y it was easy.  Wanted to take it outside but rain and single digit temps made me decide to hit the track one more time!

Wedensday - Just a little 5.6 Ker on the backyard trail.   Only a few meters of trail with snow on it.   Managed some hammock time afterwards but I must admit it was a wee bit on the chilly side.

Thursday - Back to work ,  7K Heart Run was done on my meal break.  

Monday, April 3, 2017

Monday

 Planned a 10Ker on my last night shift this morning but after Sundays run I came down with a fever...thought it was food poisoning but there were missing symptoms,  go figure.  Felt better going into work for my Sunday Eve / Monday Shift and felt better as the night progressed but I resisted the urge to run!   Was looking for things to do today so I could stay up and turn my sleeping around so I went for a little 4K run on the backyard trail.  Broke in my new Hooka Stinson 3 Trails shoes to boot and yeah it was muddy!   Was planning on my first hammock time this year but it started to rain and cool off.   The season is about a month ahead now,  just a couple of small spots on the trail that were covered with snow.  




Saturday, April 1, 2017

Mid 6

 One good thing about working the weekend it a longer lunch as a result of a 12 hour shift.     Mixed it up a little logging a 16Ker at a mostly 5:00 pace.  Geared it up  over the first 2K and did a gradual cool down over the last 2Ks.   Hit the 140 bpm mark at 7K and that was more or less where it stayed until the 14K mark.     Form was good and it didn't feel all that taxing.


Mid 5

Doubled up my time in the Anaerobic Zone hit 140 bpm ( 85% )   at 21:00 then slowly built to 151 bpm ( 91 % )  until dropping out of the zone at the 46:00 mark logging a total of 10Ks.  


The point at which the body cannot remove lactic acid as quickly as it is produced is called the lactate threshold or anaerobic threshold. It generally occurs at about 80-88% of the Heart Rate Reserve. Training in this zone helps to increase the lactate threshold, which improves performance. Training in this zone is hard: your muscles are tired, your breathing is heavy.

Pushed it into the VO2 Max zone 145 bpm  at the 30:00  mark and dropped out of that zone at the 45:00  mark. 

You should only train in this zone if you re very fit, and only for very short periods of time. Lactic acid develops quickly as you are operating in oxygen debt to the muscles   The value of training in this zone is you can increase your fast twitch muscle fibers which increase speed.
















So I spent 10 min int he Anaerobic Zone and 15 min in the VO2 Max Zone.  Didn't find it all that stressful ... not easy but not hard either ,  somewhere in between!