Saturday, March 31, 2018

Back Roads and Tractor Trails

10.3K logged on the back roads and tractor trails of West Grey.   Got out a little after 7am which is rather exceptional for me.   It was a couple of degrees below freezing and just a slight breeze here and there.   It was OK but I would have preferred it 10 degrees warmer!    It was good to get it done early and it was especially good to take it outside and run some hills! 



Thursday, March 29, 2018


Last planned 7K Heart Run of the week was done today on my meal break today. 

Tuesday, March 27, 2018

Monday, March 26, 2018

ATB - Sunday March 26

 Did my 4th " Around the Bay" 30K road  race yesterday.   I wasn't racing it just out to run with a couple of friends and have some fun along the way.    Ran with Patrick and Chris ,  this was Chris's longets ever run and he had an ambitious 3 hour goal.  Patrick like myself was just in it for a nice LSD.    I joined some of my ultra peeps doing the " Easterbrook Challange.  which was a loaded foot long and a pop followed by 3 truffles a K or two later.   Hung in there with Chris and Patrick through the 14K mark.   It was super windy and a bit on the cold side not being much above freezing.   Patrick took a washroom break  at 14K so I licked it into high gear logging some sub 5:30 Ks banking a bit of time for the hot dog stop.       I thought the food was at the 23 K make so at around 22K I geared it back to a 6:30 pace so I would be better prepared to stop.  As it turns out the Hot Dog stand was at the 25K mark.   It seemed to tale for ever to eat the dog and I dropped from the 2:55 bunny to the 3:15 bunny!    I knew I would have to boot it to catch my buddies but it took me a K to get back up to pace after eating then at around the 28K mark I downed 3 truffles!!!!    They were a bit hard to get down but I managed to pick up the pace again an caught up with Chris and brought him into Cops! 

Shot a to of video and will put it together soon and post it too the blog! 

Splits ...

Wednesday, March 21, 2018

Tuesday, March 20, 2018

An old friend

Used the old treadmill in the Gym today ... narrower belt and it felt like I was going downhill.   Logged the usual 7K Heart Run will repeat this one again tomorrow.

Sunday, March 18, 2018

Extended Heart Run

Originally planned on a 12Ker @ 5:00 pace but I got bored so I decided to  tack on a " Heart Run" at the end.  Was up to a 5:00 pace in the first K held it through 7 then then increased 0.2 kmh ,  did that again at the 8 and 9K mark held the 4:45 pace until the 10K  mark doing a 0.2K 4:30 fartlek then back to the 4:45 pace until the 11K mark where I started the cool down walking the last 300 meters.

Super enjoy the speed ,  its taxing but a whole let less mind numbing then the slower pace on the treadmill.   Wesights tomorrow then a couple of 7K Heart Runs Tues/Wed then something short and easy outside Thurs/Fri before Sundays ATB.     I am not racing ATB jsut running it with some friends ,  one doing his longest distance ever.   It should be a great start to the 2018 season! 

Planned events to date ....

Saturday BAM

10K @ moslty 5:00 pace yesterday on my meal break. 

Friday, March 16, 2018

Back to work Friday

5K@5:30 pace + upper body weight routine done today on my meal break!

Tuesday, March 13, 2018

Last Y Run of the Winter

Wrapped up the indoor track season today logging a 32Ker at the Y today.   Got faster each 10K segment pushing the HR up to within 10 bpm of max at  the end.    Next lone one is ATB in 2 weeks...not racing ,  running for fun with friends its just another LSD run!

Sunday, March 11, 2018

Mid 7 ...YEA!

10K Pyramid Run done tonight on my meal break.  Started off at a 6:00 pace slowly worked up to a 5:00 held it for a K then slowly ramped back to a 6:00 pace walking the last 0.3K   did if for no other reason to break the monotony of running on the treadmill.


Mid 6

Nice little easy 5K @ 6:00 pace this morning on my meal break.  Followed up the run with an upper body weight routine.

Saturday, March 10, 2018

Mid 5

Last 7K Heart Run done this morning ... it seemed a little bit harder for some reason! 

Friday, March 9, 2018

Mid 4

2nd of three 7K heart runs this week was logged early this morning on my meal break.   HR was much higher tonight ....I have no idea why? 

Mid 3

Logged my first of three 7K  heart runs yesterday in the wee morning hours on my meal break. 

Wednesday, March 7, 2018

Mid 2

Working mids again ,  took last night off after Mondays long run.  This morning I logged an easy 5Ker @6:00 pace then I did an upper body weight routine. 

Tuesday, March 6, 2018

Y Monday

30K done on the track at the Y in Owen Sound yesterday.  I am planning at least one more long one indoors before taking it outside again!   I really don't like going long outside when its below freezing.

Thursday, March 1, 2018

March begins!

March 1st today ,  more or less the start of the 2018 running season with ATB at the end of the month!  Logged one more 7K Heart Run during this evenings meal break.