Mid 4

 Better this morn,  5K @7:00 pace early on my shift this morning. 

Mid 3

 5K the unusual way.   Started running at 5am ,  got 2K in at the 7:00 pace then geared it down to a walk for 3K...weird run! 

Mid 2

 3K walk,  too tired to run. 

Mid 1

 5K the usual running on yet another pair of new Stenson's.    Time to build volume requires some new kicks! 

Vancouver Runs

Wrapped up the Ski season with a trip to Whistler last week.   5 days of powder skiing made for some really good "Ultra" training.  

Ran 5K on a treadmill at the Westin on Sunday March 16. 

Ran 5K in Stanley Park on Monday March 17. 

Skied Tuesday March 18 through Saturday March 22.     There was powder , lots of powder making.   Skiing day after day after day my  Fitbit " readiness score " dropped and my resting heart heart rate went up every day...can you say over training!      Over the next few days the heart rate will drop back to normal again! 

Walk 3

 Feeling a bit better but still fighting off something.   Decided on yet another walk logging 5K again.   

Same but better!

 5K walk ,  still feeling a bit under the weather.   

Walk

 Feeling a wee bit like a bug may be catching up with me.  Most likely I just need a good days sleep.   Defaulted to a 3K walk on my meal break and I feel better after then before so all is well! 

Almost

 Almost walked ...pretty tired this eve.   When I got on the treadmill I started to walk but quickly decided I needed a run and I am glad I did logging a 5K @ 7:00 pace.  

Back to work

 Had a normal 2 day weekend and today I am back working Evenings.  Logged my usual 5K on my  meal break. 

12=10

 Working another 12 today so I was able to log another 10K this week ... same pace. 

Shorter day

 Only an 8 hour shift today logging my usual 5K on my meal break. 

Longer

Working a 12 hour shift today so I had a longer meal break logging a 10K at a 7:00 pace. 

Tuesday

 5K again today! 

Monday

 5.5K @ 7:00 pace today on my meal break

Missed Thursday

 Logged another 5k on Thursday too! 

Friday

 5th and final work day of the week  brought on my 5th 5K at lunch today...good enough! 

Lunch Run

 5K @ 7:00 pace again today 

Longer

 5.3K at a 7:00 pace today on the treadmill at work.  

Monday

 5K @ 7:00 pace today on my meal break. 

Walk

 Tired today after 3 consecutive evenings of pushing snow around.   Logged 4K walk on my meal break today. 

Same

 Same 6K as yesterday.  

Lunch Run

 8 hour shift today ,  logged a 6K on my meal break. 

Sunday

 3K walk today on my meal break.  Stayed up too late watching the hockey game! 

Saturday

 10K @ mostly 7:00 pace today on my meal break. 

Slow start to February

 Only 2 runs this month so far but thats about to change.  I was away on a European Ski trip leaving on the 1st returning on the 10th.  

I did manage one small 5K on Feb 5 running up and then down a mountain road after a full ski day  in Mirabel , France...3 Valleys 

Today I am back at work and logged a 5K @ 7:00 pace on my meal break.  

January Totals

 January 2025 - 103.4 km 

The month ended better then it started.   The first almost 2 weeks in February will not see much running I will be travelling.    

Breakdown 

Rest X 12

Run 15 X 95 km ,  all on the treadmill at work

Walk 2 X 6 km

Snow Shoe 1 X 2.4 km

Friday

 6K the usual way this eve ,  my last run of Jan 2025 

Thursday

 6K the same way as the rest of the week. 

Wednesday Evening

 6K the same as Monday and Tuesday

Tuesday Eve

 Another 6K the same as yesterday. 

Monday Eve

 Sunday sucked , no break too busy!  Today I logged 6K,  5K@7:00 pace then a 1K walk. 

Saturdays 12

 23 hour shift today the longer lunch allowed me to do a 10K run at a mostly 7:00 pace.  

December 2024 Summary and 2024 Year End Recap

 December - 96 km

YTD          - 1390.6 km 

2024 total Ks logged ….

1390.6 km 

Now that was a pretty light running total.   Volume has been dropping over the past few years mostly because the furthest I  strive for now is 50 km.     I did however log 1 50K Ultra,  Niagara and 2 Marathons ,  Endur and Run the Edge.    I more of less expect 2025 to be similar to 2024 concentrating more on local events.  I am already signed on for the 50K at Mansfield and the 42.2 at Beaver Valley and will pick up some shorter local events throughout the season.    

December Breakdown 

Treadmill 17X = 96 km

Rest  13 X  ( 4 rest days occurred skiing Whistler at the beginning of the month.   

Lunch Run

 5K @ 7:00 pace today on my meal break. 

Back at work.

 First day of a 9 day stretch at the office after a 5 day weekend.  

Logged a 5K @ a mostly 7:00 pace.  

Friday

 7K logged this eve ,  6L @ 7:00 pace followed by a 1K walk. 

Same

 Did the same 6K run as the past 2 days.  

Mid Week

 6K the same way as yesterday 

Faster

 6K tonight on my meal break.  5K @ 7:00 pace followed by a 1K walk.  

Monday

 5K lunch run ,  mostly 7:30 pace however I through in 1/2 at a 6:00 pace and it felt ridiculously fast. 

Better

 Had a laid back day ,  sleeping a little more and taking it somewhat easy.   I was able to get a run in on my meal break this evening logging a 5K @ 7:30 pace.  

Not what I planned

  3K walk , intended on a Run but my lower back suddenly went into spasm while I was standing talking to a co worker.   I hurt myself skiing last Friday and have a compression injury to my right rib cage.    Its painful to sneeze / cough / blow my nose and sleeping is a bit painful.    My lower back pain probably has something to do with my compression injury.    I may have to lay low for a few days before I can run again ... will try tomorrow eve. 

Tired after skiing.

 It was a powder day ....I am tired.   Logged a 3K walk on my meal  break this eve. 

Lunch Run

 5K @ 7:30 pace this eve on my meal break. 

Happy New Year

 Not much happening yet this year.  

Jan 3 ,  first snowshoe..2.4 km of breaking trail on the backyard trail

Jan 6, back to work logging a 5K @ 7:30 pace.