tag:blogger.com,1999:blog-10269056329003525252024-03-18T12:03:52.573-04:00West Grey Runner. Running is really quite simple for me , to run long I have to run long and to run fast I have to run fast and to run long and fast I have to run long and fast and to run really long I have to learn to run slow and eat like a horseWest Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.comBlogger4562125tag:blogger.com,1999:blog-1026905632900352525.post-40955871550371829942024-03-18T12:02:00.003-04:002024-03-18T12:02:55.194-04:00Back to work...Monday<p> Took the weekend off running. Its back the office today so it was the usual 5K @ 5:00 pace today on the treadmill during my meal break. </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-80299841112725169842024-03-17T10:26:00.006-04:002024-03-17T10:26:50.861-04:00Friday Trail <p> Hit the backyard trail with Dax Friday afternoon logging a 4.8 km run. </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-87523800465818882802024-03-14T12:30:00.002-04:002024-03-14T12:30:25.300-04:00Lunch Run<p> 5K @ 6:00 pace again today on my meal break. </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-85294896105619712382024-03-13T12:27:00.000-04:002024-03-13T12:27:01.656-04:00Been on Vacation <p> After Chile I headed to BC for 4 days of Skiing at Whistler. I never run on ski trips the days are full of 8+ hours on the slopes. Running and Alpine Skiing compliment each other! </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq1YhuT0SYEtOS2Mf3mJ8LdOILts9PnBvIygt2rcKCmvvDyQzfzWx_CIwu0mYTkoenXH6fvxibyWqE88g7HNHnPzyVR0FZ4FtZFtSvlyDLS4CxAmcoRKFoSxJdX6YL3TAxUZjYrlA-t-ZXdj94RL9xVNJucn4PBpRjWsYavu4529o2gQqk50dal6ACf-DC/s830/FB_IMG_1709877999250.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="830" data-original-width="735" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq1YhuT0SYEtOS2Mf3mJ8LdOILts9PnBvIygt2rcKCmvvDyQzfzWx_CIwu0mYTkoenXH6fvxibyWqE88g7HNHnPzyVR0FZ4FtZFtSvlyDLS4CxAmcoRKFoSxJdX6YL3TAxUZjYrlA-t-ZXdj94RL9xVNJucn4PBpRjWsYavu4529o2gQqk50dal6ACf-DC/w354-h400/FB_IMG_1709877999250.jpg" width="354" /></a></div><br /><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p>Fit one run in ahead of Whistler logging 4.8 km on the backyard trail with Dax on March 4th. </p><p>Returned from the Ski trip March 10. On the 11th I was driving by work heading to Hanover so I stopped in APK and logged a 5K @ 6:00 pace. </p><p>March 12 it was another 5 laps / 4.8 km on the backyard trail. </p><p>Today Macrh 13 marks my return to work logging another 5K @ 6:00 pace on my meal break. I was a little tired getting home at 1:30 am after attending a Dandy Warhols concert in Toronto. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ6jFRlSrkNdkVce9Ufack6VXew0OzanYoVh429s9EOpWque7Vo3I_DGSjEqG_4GElnwLz_XtD9UH851Xg_WecXICpn1qfiG4VXLF4YCnhzPutQM-Hdhn8thZewQjd_lufxkx6RlWDGdgvxbaznvLX7xB2z1lffF2qSUF2IXbQis9dv7ZmD52AlpYmBCM-/s3264/PXL_20240313_024830320.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="1836" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ6jFRlSrkNdkVce9Ufack6VXew0OzanYoVh429s9EOpWque7Vo3I_DGSjEqG_4GElnwLz_XtD9UH851Xg_WecXICpn1qfiG4VXLF4YCnhzPutQM-Hdhn8thZewQjd_lufxkx6RlWDGdgvxbaznvLX7xB2z1lffF2qSUF2IXbQis9dv7ZmD52AlpYmBCM-/w225-h400/PXL_20240313_024830320.jpg" width="225" /></a></div><br /><p><br /></p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-89709304997284416112024-03-04T14:53:00.005-05:002024-03-04T14:53:25.649-05:00Thurs Feb 29 , Friday March 1 and Saturday March 2<p> Headed to Mannys place for a BBQ in San Fernando, Chile. It was a short trip but I managed to get 5 short runs in. </p><p>When we arrived Thursday in spite of being super tired Patrick and I managed to pull off a 5K running through the fruit tress and vegie farms...temp was a very warm 33C. </p><p>Friday before noon we got a 6K run in , temps were in the low 20's so it was much more manageable. After the run we spent time under the grape covered pergola having lunch and a few Crevasses. Late in the afternoon we did a second run logging a 5K with temps in the low 30's again. </p><p>Saturday was a repeat of Friday a 6K in the am and a 5K in the pm just before we headed to Santiago having an early morning flight back home on Sunday. </p><p>More photos to follow ....</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqPQLNkBju6-2K9DTXD5H09O_Tw-Ojb7M7hmDuMitEoLekQDbF5C-D3RkOs4g2Ina9mK7LoQbb9YoJiZRENiCp3c2uDA9LnFOYddPF1dZDtPNnIxQ45X38UQiMj8n-jvWHcKlPgMLqfjPsH-N5wNqd_LsyvhseZ_h8K_bXBELXqUp5SXNVzEOraHaGOML7/s3659/PXL_20240229_211729344.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1647" data-original-width="3659" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqPQLNkBju6-2K9DTXD5H09O_Tw-Ojb7M7hmDuMitEoLekQDbF5C-D3RkOs4g2Ina9mK7LoQbb9YoJiZRENiCp3c2uDA9LnFOYddPF1dZDtPNnIxQ45X38UQiMj8n-jvWHcKlPgMLqfjPsH-N5wNqd_LsyvhseZ_h8K_bXBELXqUp5SXNVzEOraHaGOML7/w400-h180/PXL_20240229_211729344.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2i2gJUzInYoTv7YgRc_bkqCK57cSLFhgWB-WVnH_irP4rKYzbZHZqhVYcZOZEw0aiKgtKUdwDau6YEm7FxxmBe9aNs6dmyo_5ov5SG6OVl2h2gWGQFlMmpdRmX3mH5k-92-_1_sN9jII4tvJepb3qVKTVz12ICbz4jbBo7EtXv_9UUF6QYykXydwboWEw/s4032/PXL_20240229_171835914.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2268" data-original-width="4032" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2i2gJUzInYoTv7YgRc_bkqCK57cSLFhgWB-WVnH_irP4rKYzbZHZqhVYcZOZEw0aiKgtKUdwDau6YEm7FxxmBe9aNs6dmyo_5ov5SG6OVl2h2gWGQFlMmpdRmX3mH5k-92-_1_sN9jII4tvJepb3qVKTVz12ICbz4jbBo7EtXv_9UUF6QYykXydwboWEw/w400-h225/PXL_20240229_171835914.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2R9ys4TahDsvFPT-7Z9LO5IYbyRxQxqznFm1pTdV_yBmRHCefJBJeqIfzAjhdrY0po991kYHckkqHbah9IjWrAh9lR3ClvB0BxVxGzdESFBWmoFWNYg11lm-xmd6ZR8dCHIuZqc800FZ9wyv9aR4ePAr0G_ucbZUrQXK9hSkYBf_inEUGuMfheVv3IEBC/s2262/original_ff51f10a-8440-4274-8797-71becc2d771c_PXL_20240229_155345263.MP.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2209" data-original-width="2262" height="391" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2R9ys4TahDsvFPT-7Z9LO5IYbyRxQxqznFm1pTdV_yBmRHCefJBJeqIfzAjhdrY0po991kYHckkqHbah9IjWrAh9lR3ClvB0BxVxGzdESFBWmoFWNYg11lm-xmd6ZR8dCHIuZqc800FZ9wyv9aR4ePAr0G_ucbZUrQXK9hSkYBf_inEUGuMfheVv3IEBC/w400-h391/original_ff51f10a-8440-4274-8797-71becc2d771c_PXL_20240229_155345263.MP.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn-2Pq86-NykWkAHYtqgnjWCKSyADc9e4HPECpG8OGsPw01mECOFvsYGpmVvbafm9-W7KnMW90Ukzv7sLkbVAy3oreDcyzt1Nt5SYVoS6Ir5P4k4zW6wHp7gy6_mBKsNfKZLT3_dBlHLLoRbiWtPPwWRYWNZHEwqXg0oliUOWk1HvbWEBtM5kQV56pbDbB/s4032/PXL_20240229_171609521.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="2268" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn-2Pq86-NykWkAHYtqgnjWCKSyADc9e4HPECpG8OGsPw01mECOFvsYGpmVvbafm9-W7KnMW90Ukzv7sLkbVAy3oreDcyzt1Nt5SYVoS6Ir5P4k4zW6wHp7gy6_mBKsNfKZLT3_dBlHLLoRbiWtPPwWRYWNZHEwqXg0oliUOWk1HvbWEBtM5kQV56pbDbB/w225-h400/PXL_20240229_171609521.jpg" width="225" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoXUMJinzSOZYAMyLpqjQbg4oQg3UNobGL6BjzllKE2AzdMW_elJTksWUHD6a_JMpQBTp4r9TOHl5Y6AsiOt5DWzohEn0KJ5buHP_RUI8TFtIvDdiL6B22YoHMq6-tbgxv7mJPDtzZJnP15PqQ26r9y64xNkEXtAjaDsDtaMh_CnRiTZ_52ioK4X_Bogbs/s4032/PXL_20240229_171425058.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="2268" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoXUMJinzSOZYAMyLpqjQbg4oQg3UNobGL6BjzllKE2AzdMW_elJTksWUHD6a_JMpQBTp4r9TOHl5Y6AsiOt5DWzohEn0KJ5buHP_RUI8TFtIvDdiL6B22YoHMq6-tbgxv7mJPDtzZJnP15PqQ26r9y64xNkEXtAjaDsDtaMh_CnRiTZ_52ioK4X_Bogbs/w225-h400/PXL_20240229_171425058.jpg" width="225" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisEsI58A30hYGDHNPQAg_W4WJQYvYfdveFm-cRdZFTNz4YjQKDY-_S0MGA42tjTS9PJ3g4SKNm5dJOqsUmNnjfteiF7ZOcwrjiSzY_pKtjEHYaBqOePGg9d165ycDQx0ERQ8cnx8R9goGP3sVcnd7GGuFimYS-Pl9XI_nHAUqm7w1mmY39n578h3UYBqU_/s4032/PXL_20240229_171242404.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="2268" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisEsI58A30hYGDHNPQAg_W4WJQYvYfdveFm-cRdZFTNz4YjQKDY-_S0MGA42tjTS9PJ3g4SKNm5dJOqsUmNnjfteiF7ZOcwrjiSzY_pKtjEHYaBqOePGg9d165ycDQx0ERQ8cnx8R9goGP3sVcnd7GGuFimYS-Pl9XI_nHAUqm7w1mmY39n578h3UYBqU_/w225-h400/PXL_20240229_171242404.jpg" width="225" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2Yl_FYD5vL16EquJgW4wJXMYGaYt5QBQECnzb-f97Vo1zWGwOu1aLnRUDjOauLtwSFphG9Cinh6oYPZ03js7oUnL60LiGgK8oLNQirKfX7zPWtqIvYbE0bCVXvhOz5J7CLxr1s4VdrJKVCFwhxiHkV0z5occyFnig0g-dBjhIRy4qvVtl8Fvy-MAa4kYA/s4032/PXL_20240229_171109148.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="2268" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2Yl_FYD5vL16EquJgW4wJXMYGaYt5QBQECnzb-f97Vo1zWGwOu1aLnRUDjOauLtwSFphG9Cinh6oYPZ03js7oUnL60LiGgK8oLNQirKfX7zPWtqIvYbE0bCVXvhOz5J7CLxr1s4VdrJKVCFwhxiHkV0z5occyFnig0g-dBjhIRy4qvVtl8Fvy-MAa4kYA/w225-h400/PXL_20240229_171109148.jpg" width="225" /></a></div><br /><p><br /></p><p><br /></p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-70192586860967092662024-02-28T11:19:00.004-05:002024-02-28T11:19:36.668-05:00Tuesday Trail<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiBbFpP5bpenS1Bx24Kz-PMdnne_dGcHAPs3Zi4BDms71BOn52pa0EECbVEIsqaGmdoW8_OF6c0e7JlJmJuk-TCweBabiv7be_e21sBeAJonDLfv8_pGZmTFKa5AQ313WDSg9BdlALWnmTgYVvG06pcvnr1QQWe9KhrD04bFZiTXGuUI7GjteAcAGsGG5Up" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="517" data-original-width="836" height="248" src="https://blogger.googleusercontent.com/img/a/AVvXsEiBbFpP5bpenS1Bx24Kz-PMdnne_dGcHAPs3Zi4BDms71BOn52pa0EECbVEIsqaGmdoW8_OF6c0e7JlJmJuk-TCweBabiv7be_e21sBeAJonDLfv8_pGZmTFKa5AQ313WDSg9BdlALWnmTgYVvG06pcvnr1QQWe9KhrD04bFZiTXGuUI7GjteAcAGsGG5Up=w400-h248" width="400" /></a></div><br /><p></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p>Super warm low double digits made for shorts and a long sleeve tech T. I hit the backyard trial logging 5.3 K with Dax along for the run. The snow was slushy but mostly a few cm in depth with the occasion 10+ cm making for a wee bit of post holing. It was tough but super great to be out on the trail! </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-32707952912351979362024-02-26T14:45:00.001-05:002024-02-26T14:45:50.166-05:00Weekend <p> Saturday was a rest day.</p><p>Sunday - 12 km on the treadmill at work. Wanted to take it outside but it was windy and +2C quiet nasty. Ramped up from a 7:30 pace to a 6:00 pace over the first 3K then geared it down to a nice walk, 12:00 pace for 2K. </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-42817589590772476742024-02-23T19:25:00.003-05:002024-02-23T19:25:37.450-05:00Friday <p> Not the usual 5K but I got it done. It was a slow ramp up to a 6:00 pace holding it for 2K then walking the last K. </p><p><br /></p><p> Weigh in , 183 lbs .... back where I was in November! </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-83194968645395885942024-02-22T19:57:00.005-05:002024-02-22T19:57:46.963-05:00Tired Thursday <p> T days are not so good this week logging a 3K walk on my meal break tonight. </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-22056842041583013482024-02-21T20:38:00.006-05:002024-02-21T20:38:50.058-05:00Double Header <p> Skied this afternoon then ran 5K on my meal break tonight. </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-8628855480139119622024-02-20T22:03:00.002-05:002024-02-20T22:03:24.901-05:00Tired Tuesday <p> 3K walk on my meal break this eve , I was tired. </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-91209399980502758732024-02-19T20:02:00.002-05:002024-02-19T20:02:21.452-05:00Monday <p> Took the weekend off running was just too busy with other stuff. Back to work this week on Eves. Hit the treadmill logging a 5K @ 6:00 pace. </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-6379789807547136132024-02-16T12:06:00.001-05:002024-02-16T12:06:04.956-05:00Friday <p> Just wrapped up a string of days logging my last noon hour lunch run for awhile another 5K @ 6:00 pace. </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-1305155257319744152024-02-15T15:22:00.003-05:002024-02-15T15:22:12.599-05:00Done in a flash <p> Tuned out to ski vids as I did my lunch run making 5K it pass by in an instant</p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-71285470177980324712024-02-14T12:21:00.003-05:002024-02-14T12:21:26.281-05:00Lunch Run <p> 5K @ 6:00 pace today on my meal break. </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-89414339333323153982024-02-14T10:35:00.005-05:002024-02-14T10:35:50.573-05:00Re-Fridgee Eighter Pictures <p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgViCGmbROd2LxSBnhq-iSfhQQhWbVtRo8xKTTXPQRBCa2hl3xJEO0NmqnoTpkCugqOXgacqSHih-aBNlHletOEcTi1SI4rI-vqOAFdZCeduVYzGDvZpMKlx81hvIPah6zvv5YBTSisGm5ekdM5m3WUfSfNPUaPux_csgTtYeLxcfYlparNdh2ZkDJFPXRM/s7008/53526303674_8b02cafd86_o.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="4672" data-original-width="7008" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgViCGmbROd2LxSBnhq-iSfhQQhWbVtRo8xKTTXPQRBCa2hl3xJEO0NmqnoTpkCugqOXgacqSHih-aBNlHletOEcTi1SI4rI-vqOAFdZCeduVYzGDvZpMKlx81hvIPah6zvv5YBTSisGm5ekdM5m3WUfSfNPUaPux_csgTtYeLxcfYlparNdh2ZkDJFPXRM/w400-h266/53526303674_8b02cafd86_o.jpg" width="400" /></a></div> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmRpp0FEtl0M142tPi7yNKsIRFO9v69aVimW6ldO9Y28Zas9q2FMDWYYR8BENZZtXZuTm68cYoREBqOWc_EPdETQ7x3KfCy3KDZSdAzE8DAOTEiOfb67MhAaPbHz2d7xPiWA1MOktm_DvRvnlsDgIAuA_NcjaQzRAYBt1v-dMsfzt2OIsWxWRhATdef0e-/s7008/53525086082_8cc79c148f_o.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="4672" data-original-width="7008" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmRpp0FEtl0M142tPi7yNKsIRFO9v69aVimW6ldO9Y28Zas9q2FMDWYYR8BENZZtXZuTm68cYoREBqOWc_EPdETQ7x3KfCy3KDZSdAzE8DAOTEiOfb67MhAaPbHz2d7xPiWA1MOktm_DvRvnlsDgIAuA_NcjaQzRAYBt1v-dMsfzt2OIsWxWRhATdef0e-/w400-h266/53525086082_8cc79c148f_o.jpg" width="400" /></a></div><br /><br /><p></p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-55956309662471635882024-02-13T12:34:00.000-05:002024-02-13T12:34:00.253-05:00Ditto<p> Same lunch break as yesterday another 5K @ 6:00 pace...just a bit easier today! </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-5162435635214366902024-02-12T12:51:00.001-05:002024-02-12T12:51:02.057-05:00Lunch Run <p> After yesterdays "speed" the 5K @ 6:00 pace felt a wee bit harder then it should have been. </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-28636093820336181402024-02-11T16:20:00.001-05:002024-02-11T16:20:22.479-05:00Popular in Singapore ---its got to be a bot! <p> Go figure! It would be great if someone in Singapore could leave a comment LOL! </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEipUGS3Fol4XVniL_YkOGK7yquiLhFLln38BPAesp475aJoGho1O93nFPQH5LWE3WdjYXGA-ZJI11V_H16aPzFq1oiCMIRVCMdCNFNLLSlrjGXw6YeNTIFmdiANlMda4y4tTDkJIhL_ItzxcWH61igQljGhH_V_DwvYKyLBi0Ino2tJmDaSuUaqNoPQHJio" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="276" data-original-width="646" height="171" src="https://blogger.googleusercontent.com/img/a/AVvXsEipUGS3Fol4XVniL_YkOGK7yquiLhFLln38BPAesp475aJoGho1O93nFPQH5LWE3WdjYXGA-ZJI11V_H16aPzFq1oiCMIRVCMdCNFNLLSlrjGXw6YeNTIFmdiANlMda4y4tTDkJIhL_ItzxcWH61igQljGhH_V_DwvYKyLBi0Ino2tJmDaSuUaqNoPQHJio=w400-h171" width="400" /></a></div><br /><br /><p></p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-9971862344042739592024-02-11T16:17:00.001-05:002024-02-11T16:17:10.487-05:00Re-Fridgee Eighter 8 Mile - Laurier U Waterloo<p>Re-Fridgee Eighter 8 Mile is in the books way faster then planned. Grant came down with me and as Grant usually does he gets a wee bit faster every K until he finishes the guy is a machine! </p><p>Garmin splits tell the story ...</p><p> <a href="https://blogger.googleusercontent.com/img/a/AVvXsEiFAE1BTeAGQf4yERroDRAEyBrCooeBrD5ywUx7Y9szdIZz0_mGH4LxtrNZUSXOOsvxp34uJn90VqfoYowbYoBYjYG-MgITWy_i8LKlv6mEr6WDj28kpmjqXSGGYe2Mss40otOk1o7f-f2eKhbX8PstS48IlHHC7mRizbNYb0HFq9ixgSwD-BVE2QzTHF2I" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img alt="" data-original-height="488" data-original-width="803" height="243" src="https://blogger.googleusercontent.com/img/a/AVvXsEiFAE1BTeAGQf4yERroDRAEyBrCooeBrD5ywUx7Y9szdIZz0_mGH4LxtrNZUSXOOsvxp34uJn90VqfoYowbYoBYjYG-MgITWy_i8LKlv6mEr6WDj28kpmjqXSGGYe2Mss40otOk1o7f-f2eKhbX8PstS48IlHHC7mRizbNYb0HFq9ixgSwD-BVE2QzTHF2I=w400-h243" width="400" /></a></p><p>Fitbit HR was pretty accurate. At around the 10K mark, 56 min I felt pretty taxed look at the watch and I was doing around 158 bpm...pushing it! I told Grant to push ahead and I backed off for a bit recovering the HR to mid 140s before gradually picking it up again in the last 2.5 km. </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjaYe6kkI2axxJV36k48zX5cU2OYA3fzOHsokN0Exsu11V79aigVdzOyOSWizqt-yXUJmkE8pOZCSvGnOXRnAHmYIiObZ_JZXnn75cZcFc0rLX2B4Wrsu0iBMphMdGbk7ndHtrJaroYYeOyFzVlsBpIsWOdT0x14UI0GqBXqVUeAyrcauw2uXjjV8mi-1oj" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="193" data-original-width="1167" height="66" src="https://blogger.googleusercontent.com/img/a/AVvXsEjaYe6kkI2axxJV36k48zX5cU2OYA3fzOHsokN0Exsu11V79aigVdzOyOSWizqt-yXUJmkE8pOZCSvGnOXRnAHmYIiObZ_JZXnn75cZcFc0rLX2B4Wrsu0iBMphMdGbk7ndHtrJaroYYeOyFzVlsBpIsWOdT0x14UI0GqBXqVUeAyrcauw2uXjjV8mi-1oj=w400-h66" width="400" /></a></div><br /><br /><p></p><p><br /></p><p>The last K was a 5:18 pace , no doubt a negative split today! </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEglLNBUJMyoFGazOJ6btQGi-fp388d3P1mWFEoXaWfPv-01zei5W47sjIu3sya2NYs5NNC613-LwXGtDksgJh66TINBVbEdUKGC9crwPK6eNtW6oYYOouq3NkggTldiW8n9sUeh4_9gjthIQzMW1XYBvZf2n7u_tnRgc4-j11pLsy8hTxkOl1VAxs89VOgx" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="541" data-original-width="816" height="265" src="https://blogger.googleusercontent.com/img/a/AVvXsEglLNBUJMyoFGazOJ6btQGi-fp388d3P1mWFEoXaWfPv-01zei5W47sjIu3sya2NYs5NNC613-LwXGtDksgJh66TINBVbEdUKGC9crwPK6eNtW6oYYOouq3NkggTldiW8n9sUeh4_9gjthIQzMW1XYBvZf2n7u_tnRgc4-j11pLsy8hTxkOl1VAxs89VOgx=w400-h265" width="400" /></a></div><br /><br /><br /><p></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p>I was only a few Ks in when I took my shell off. I was running in a Underarmour Base , tight and light and an old ATB long Sleeve T plus tights...still too warm for the pace. There was a breeze and the temps were hovering around the freezing mark. </p><p>So it was quite a surprise to run a 5:43 pace when the my goal was somewhere around a 7:00 to 7:30 pace. I just ran at Grants pace , or at least I tried...came close. </p><p>I finished in 1:13:33, 139 out of 217 participants , 95th out of 131 men and 7th out of 9 men in the 60-69 AG. Grant logged 1:12:04 129th overall and 5th in the same AG as me. </p><p><br /></p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-78401944465742290842024-02-11T14:44:00.004-05:002024-02-11T14:44:29.529-05:00Saturday <p>Feb challenge got me running outside doing a 5K around the hood. </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhK0986aJnfxHKgBB1T_e9_Eqefh02Y0EXHvgQTLDqxsjhIBTNsEZD2gyfIhTXGVxGQDHAUVgSBJgQPSxu1nvI6RJidXR-rRxTYBiANKD3KAIvZat0TR_O-Wqa4LXMNSIrzBs-DQDhfDGZNSVOosx3dyd6QxSboqMY7qsQ5aI7kz5Gt8AuF5ZdDUrzcoKnq" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="519" data-original-width="825" height="251" src="https://blogger.googleusercontent.com/img/a/AVvXsEhK0986aJnfxHKgBB1T_e9_Eqefh02Y0EXHvgQTLDqxsjhIBTNsEZD2gyfIhTXGVxGQDHAUVgSBJgQPSxu1nvI6RJidXR-rRxTYBiANKD3KAIvZat0TR_O-Wqa4LXMNSIrzBs-DQDhfDGZNSVOosx3dyd6QxSboqMY7qsQ5aI7kz5Gt8AuF5ZdDUrzcoKnq=w400-h251" width="400" /></a></div><br /><br /><p></p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-88927396022203681852024-02-09T12:52:00.001-05:002024-02-09T12:52:10.767-05:00Friday! <p> 5K on the treadmill at a 6:00 pace today on my meal break. </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-84581714375229204222024-02-08T15:20:00.002-05:002024-02-08T15:20:20.418-05:00Thursday <p> Another day at the office logging a 5K @ 6:00 pace today on my meal break. </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-13541962062025647732024-02-07T12:03:00.002-05:002024-02-07T12:03:57.942-05:00Again!<p> 5K @ 6:00 pace again on my meal break today ...didnt feel like doing it. </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0tag:blogger.com,1999:blog-1026905632900352525.post-11726205518936609932024-02-06T11:59:00.003-05:002024-02-06T11:59:32.723-05:00Lunch Run<p> 5K the usual way today on my meal break. </p>West Grey Runnerhttp://www.blogger.com/profile/18163504511487831858noreply@blogger.com0