West Grey Runner

Unplanned reset day

2012-01-31T14:12:00.000-05:00

Unplanned reset day today. On Saturdays outdoor run I had a bit of tooth pain that subsided when I was done. Sunday it was a whole lot more tooth pain. By Monday Night I was doubled over breaking out in a sweat. Made an trip to the Dentist this morning and now have a root canal scheduled for Monday morning. Although I had to show my driver’s license to get the prescription filled I am buzzed but still in a ton of pain. So no running today but hopefully by tomorrow the Antibiotics will kick in and it will be better by Saturdays Creemore Snow Run.

January 2012 Totals

2012-01-31T14:01:00.001-05:00

January 2012 Totals

279.4km

A slight taper for 6 Hour Ultra and a head cold a week later made for a little less running than I planned but overall I am pleased with what I have been able to do.

5K the easy way

2012-01-30T13:44:00.002-05:00

Sort of , 5K done at a mostly 5:30 pace. Big problem today is a tooth ache brought on by running outside this weekend. Saturday it cam eon after running on the cold. Woke up Sunday and the pain was gone. Ran further and it was colder on Sunday and the pain came back. It woke me up this morning at 04:30 am. Advil took care of it this morning , running at lunch it hurt at first and a few Ks in the pain went away. Within minutes the pain returned with a vengeance. I was at the Dentist in December so there is nothing major brewing. This sorts of thing has happened before with this tooth and on advise of the Dentist Advil for a week until the pain went away!

Better Run Today

2012-01-29T16:46:00.003-05:00

Took it outside again today. The weather was much better, -3C with a light breeze and a few clouds. Left the Shell at home in favour of the Firewall Jacket. It turned out to be a good choice , never felt real chilled but was a wee bit hot at times. I was constantly fiddling with the zipper depending on which way I was going, if the sun was out and how the effort I was putting out. Also on a positive note nothing hurt , well all was 95% good. Logged a total of 17.0 K in 1hrs40min17sec for an average pace of 5:54/K. It was really good to take it outside. The route was amazing , North on the 2nd , East on the Holland/Glenelg towline then South on the Baseline to Grey Rd 12. The baseline is by far the best part of the run. Its very narrow with thick Cedar trees brushing up against the road. Beside being very pretty the trees act as a really good wind break.

Took it outside

2012-01-28T14:50:00.002-05:00

For the first time since mid December I ran outside. It wasn't cold but it was snowing and blowing pretty good which made it sort of fun. Before I headed out I fired up the Garmin and "Battery Low" popped up. So I decided to run a known route , headed North on the 2nd 5K then back for a total of 10K today. Originally I was thinking 17K but I am glad I stuck to the shorter run as I am planning on heading to Blue shortly.

Not so good yesterday

2012-01-28T10:01:00.003-05:00

Had to head over Hanover way so I set aside a few hours enroute to pop into the gym at work. Did something to my left knee when I lugged around a couple of jugs of bottled water. I know loading it up can cause some problems and I was really pissed at myself. Started off with a 1K walk then over the next few Ks increased to a 6:00 pace. Things were working good so I thought I would do a progressive run increasing 15 sec/.K every 5K. 5-10K were at a planned 5:45 pace and it was OK until I had to make a bathroom stop. Getting back on the treadmill I ramped it back up again but never really felt good. The legs were tired and my GI issues were bugging me. I did the next 10K at a 6:00-5:45 pace never feeling like picking it up. So I decided to wrap it up at 20K doing a further 2K cool down logging a 22K run. Not so bad, not so great ....could have skipped it. Today I think I need to take it outside. I haven't been out since mid Dec so its a little overdue. Temps are just below freezing ( almost shorts weather ) and there is light snow,, maybe just maybe 17K.

Apres Ski

2012-01-26T20:54:00.003-05:00

Did this all day...

Then we had some nutrition...

Arrived back home at 5pm and before I threw some wood on the fire I jumped on old bouncy and did a 10K run at a 5:30 pace. No Skiing tomorrow ( maybe ) and a longer run is in store.

Lunch again

2012-01-25T12:50:00.000-05:00

A real easy 5K at lunch today, mostly at a 5:45 pace.

Tempo Tuesday

2012-01-24T11:55:00.001-05:00

8K logged , 7K at a 4:30 pace followed by a 1K cool down.

Lunch Run

2012-01-23T13:24:00.002-05:00

By design it was shorter and slower today. 5L logged at a mostly 5:30 pace.

Much better

2012-01-22T14:13:00.001-05:00

No GI issues and a slot of time avaialble to do what I planned made for a great lunch run today. Logged 16K, 15K at a 5:00 pace.

Almost

2012-01-21T16:07:00.003-05:00

Well I almost made my planned lunch run. Things were going great cruising along at a 5:00 pace. Planned on holding that until 12.5K then gear it down BUT at 10K nature called and being that I had a limited amount of time today I called it a K at 10.1K. Any day I can get a 10K in with a bit of speed is a good one I just wish it could have been a bit better...oh well there is always tomorrow.

Lunch Run

2012-01-20T12:14:00.002-05:00

6K at a mostly 5:00 pace at lunch today. Things are hurting a bit. I gauge the level of activity by how I feel when I get out of bed in the morning and walk down a flight of stairs. Last couple of days have been a bit sore and stiff ... quads complaining! I am working 12's on the weekend. I am planning on a 14 and 16K run both mostly at a 5:00 pace.

Yesterday

2012-01-20T09:22:00.001-05:00

Late yeaterday afternoon I jumped on the treadmill at home and did a 16K run mostly at an easy 5:45 pace.

I did it ....

2012-01-18T19:49:00.004-05:00

Managed to sneak in a 10K run today. I was skiing the morning http://westgreyskier.blogspot.com/2012/01/snowing-in-all-right-places.html

My legs were feeling yesterdays long run and a few hours of powder skiing really did me in. Rested for a few hours before I hit the treadmill at home. Did a real easy 10K run mostly at a 5:45 pace.

Recover in the Hot Tub with a Ceasar. Its been a really tough day and I am feeling kind of tired ...my legs certianly are. I had toyed with the idea of heading back to Blue tonight but I have decided to rest up a bit. 20K and some more skiing are planned for tomorrow.

Long Run ...not what I planned.

2012-01-17T16:57:00.003-05:00

Was going to Ski today but the weather sucked! Had to run to Hanover today so I thought I would hit the Gym at work on the way. Was only intending ona 2 hour 20+K run because teh plan was to go Skiing when it started snowing this Eve. Then I remembered that I have to take Mason and Robin to Broom ball in Mildymay tonight so the Skiing is out. With time on my side I decided to keep going logging a 30.4K run. I did the same progressive run as New Years Eve , 1st 5K at 6:00 pace , 5-10K at 5:45, 10-15 at 5:30, 15-20 at 5:15, 20-25 at 5:00 the 3K at 5:30, 2K at 6:00 followed by a 400m walk ( cut the walk short ...nature called). Hope to Ski tomorrow and sometime during the day log a 12K or there abouts easy run. If we don't get any snow over night and it gets colder I may be able to do a trail run tomorrow. Now that would be sweet!

Lousy week of running ....

2012-01-16T04:51:00.003-05:00

After the Run for Kids I took a couple of days off then came down with a cold working mids so I haven't been doing nearly as much running as I normally would have. The great fear is aggravating the cold and getting a secondary bug of some sorts. Yesterday I did a 10ker and the plan was to do 12K this morning BUT that didn't quiet happen! Had good intentions when I strarted but things just didn't feel right. Usually I run through it but tonight wasn't it. Tried running faster but that only made it worse so at 5K doing a 4:30 pace I knocked it down to a walk and cooled down for another 1/2K. So a lousy 5.5K logged .... now for a good turn around off mids so I can get back on track ASAP!

Back at it...

2012-01-15T00:57:00.003-05:00

Nursing a head cold and being total stuffed up yesterday as well as a lack of sleep I skipped Saturday mornings run. This morning I was feeling much better, still a little stuffed up but OK to run. So I hit the treadmill at lunch and did a 9.8K run mostly at a 5:30 pace.

Lunch Run

2012-01-13T04:14:00.001-05:00

Head cold is still bothering me so I it was another maintenance run this morning. 5K logged , 3.5k at a 5;00 pace then my left knee started to complain so I backed it down and was OK.

5@5

2012-01-12T05:51:00.001-05:00

5K at 5am in spite of having a head cold..blah blah blah!

Short again

2012-01-11T04:28:00.001-05:00

Had a lousy sleep today after working my first mid. Not sure whether I am getting a bug or just suffering the affects of working nights. So I took it easy and did a 5K run mostly at a 5:45 pace. Hopefully I sleep better and wake up feeling better so I can go longer and faster tomorrow.

60 Hours

2012-01-10T03:42:00.002-05:00

Its been 60 hours since Saturdays Ultra. Working mids I jumped on the treadmill at 03:00 am and did a easy 5K recovery run. Nothing hurt and I felt like I could go for hours more or less right where I left off on the weekend.

It was a great day....

2012-01-10T01:49:00.003-05:00

I really really enjoyed the Run for Kids 6 Hour Ultra this past Saturday. I was pleased with my results and it more or less tells me that what I have been doing is OK and to stick with the plan going forward! Looking back I know I didn't take care of nutrition , hydration and electrolytes as well as I could have or should have but it was a bit of an experiment. Passing by an aide station every 239 meters meant I could push it to the edges , consume then carry on and that more or less what I did. Its a little different when the aide stations are 5K apart ... less room for crash and recover. Yet another lesson learned!

Recovery was speedy fast , no muscle pain 24 or 48 hours out. I was a little tired and a little hungry on Sunday other then that I felt great... spent Sunday Eve Skiing at Blue!

Run for Kids 6 Hour Ultra Marathon Jan 7 2012 York U

2012-01-08T11:12:00.003-05:00

Did something a little bit different yesterday 6 Hours on the indoor running track at York U in Toronto. Had a blast, with everyone on a 239 meter track it was a very social event. I was headed out just to log a bunch of Ks aiming to complete a minimum of 50K and the stretch goal was 60K. I felt pretty solid through 5 hours but was very salty and in need of carbs. I didn't consume enough carbs or electrolytes and did 3 crash and recover routines. Walked a lap at 3 hours , Gelled for the 2nd time and took in a few cups of a sport drink. It only took a short time to pick up the pace again and I felt fully recovered. Same thing happened around 4 hours, this time it was a couple of laps of walking whilst taking in nutrition and hydrating. Final fade came at 5 hours , 3 laps of walking , Ginger Ale and Coke as well as a Gel. It took longer to get going again but I was moving very well through the last 30 minutes finishing the last lap at a little over a 4:00 pace to get 240 laps in with 24 seconds to spare. I was really surprised at how salty I was after the race. I plan on doing this one next year and will definitely plan better!!!!!

Overall I finished 7th out of the 27 doing the 6 hour event and was the 5th place male covering 55.57K in 5hrs59min36sec.

Lots of splits .....

7 6314 Ronald Irwin 239 55.57 5:59:36 6hrM 5 / 15 5 5:59:36 Durham
**** Lap Information ****
239 5:59:36 1: 1:50 1:50 2: 1:34 3:24 3: 1:31 4:54 4: 1:32 6:26 5: 1:31 7:56
6: 1:30 9:26 7: 1:34 10:59 8: 1:31 12:29 9: 1:33 14:02 10: 1:35 15:36
11: 1:33 17:09 12: 1:33 18:42 13: 1:34 20:15 14: 1:35 21:50 15: 1:35 23:24
16: 1:35 24:59 17: 1:36 26:34 18: 1:36 28:10 19: 1:34 29:43 20: 1:34 31:17
21: 1:30 32:47 22: 1:31 34:17 23: 1:30 35:47 24: 1:31 37:17 25: 1:32 38:48
26: 1:31 40:19 27: 1:32 41:51 28: 1:31 43:21 29: 1:30 44:51 30: 1:33 46:23
31: 1:31 47:54 32: 1:34 49:27 33: 1:33 50:59 34: 2:19 53:17 35: 1:15 54:31
36: 1:12 55:43 37: 1:07 56:49 38: 1:18 58:07 39: 1:24 59:30 40: 1:20 1:00:49
41: 1:27 1:02:16 42: 1:31 1:03:46 43: 1:32 1:05:17 44: 1:30 1:06:47 45: 1:52 1:08:38
46: 1:38 1:10:15 47: 1:21 1:11:36 48: 1:21 1:12:57 49: 1:19 1:14:15 50: 1:23 1:15:37
51: 1:24 1:17:00 52: 1:23 1:18:23 53: 1:24 1:19:46 54: 1:23 1:21:08 55: 1:24 1:22:31
56: 1:23 1:23:54 57: 1:25 1:25:19 58: 1:24 1:26:43 59: 1:24 1:28:06 60: 1:25 1:29:31
61: 1:26 1:30:57 62: 1:24 1:32:20 63: 1:28 1:33:48 64: 1:26 1:35:13 65: 1:26 1:36:39
66: 1:22 1:38:01 67: 1:26 1:39:26 68: 1:25 1:40:51 69: 1:25 1:42:16 70: 1:26 1:43:41
71: 1:26 1:45:06 72: 1:26 1:46:31 73: 1:22 1:47:53 74: 1:24 1:49:17 75: 1:24 1:50:40
76: 1:23 1:52:03 77: 1:23 1:53:26 78: 1:25 1:54:50 79: 1:22 1:56:11 80: 1:22 1:57:33
81: 1:18 1:58:50 82: 1:17 2:00:06 83: 1:22 2:01:28 84: 1:11 2:02:38 85: 1:05 2:03:43
86: 1:06 2:04:49 87: 1:09 2:05:57 88: 1:31 2:07:27 89: 1:30 2:08:56 90: 1:24 2:10:20
91: 1:22 2:11:41 92: 1:18 2:12:58 93: 1:20 2:14:17 94: 1:22 2:15:39 95: 1:21 2:16:59
96: 1:22 2:18:21 97: 1:20 2:19:41 98: 1:22 2:21:02 99: 1:22 2:22:24 100: 1:20 2:23:44
101: 1:21 2:25:04 102: 1:21 2:26:25 103: 1:22 2:27:46 104: 1:21 2:29:07 105: 1:20 2:30:27
106: 1:21 2:31:47 107: 1:22 2:33:09 108: 1:22 2:34:31 109: 1:20 2:35:50 110: 1:20 2:37:10
111: 1:19 2:38:29 112: 1:20 2:39:48 113: 1:21 2:41:08 114: 1:21 2:42:28 115: 1:21 2:43:49
116: 1:21 2:45:09 117: 1:21 2:46:30 118: 1:23 2:47:52 119: 1:22 2:49:13 120: 1:24 2:50:37
121: 1:21 2:51:57 122: 1:21 2:53:18 123: 1:22 2:54:39 124: 1:20 2:55:58 125: 1:20 2:57:18
126: 1:23 2:58:41 127: 1:23 3:00:03 128: 1:27 3:01:30 129: 1:50 3:03:20 130: 1:26 3:04:46
131: 2:02 3:06:47 132: 1:26 3:08:13 133: 1:23 3:09:36 134: 1:22 3:10:57 135: 1:20 3:12:17
136: 1:21 3:13:37 137: 1:22 3:14:58 138: 1:20 3:16:18 139: 1:21 3:17:38 140: 1:20 3:18:58
141: 1:21 3:20:19 142: 1:21 3:21:39 143: 1:19 3:22:57 144: 1:20 3:24:17 145: 1:19 3:25:35
146: 1:19 3:26:54 147: 1:19 3:28:13 148: 1:17 3:29:29 149: 1:21 3:30:49 150: 1:50 3:32:39
151: 2:01 3:34:39 152: 1:25 3:36:04 153: 1:21 3:37:25 154: 1:19 3:38:44 155: 1:20 3:40:03
156: 1:19 3:41:22 157: 1:21 3:42:42 158: 1:19 3:44:01 159: 1:21 3:45:21 160: 1:23 3:46:43
161: 1:18 3:48:01 162: 1:17 3:49:17 163: 1:19 3:50:35 164: 1:22 3:51:57 165: 1:20 3:53:16
166: 1:20 3:54:35 167: 1:20 3:55:54 168: 1:17 3:57:10 169: 1:20 3:58:30 170: 1:21 3:59:50
171: 1:22 4:01:12 172: 2:08 4:03:20 173: 3:27 4:06:46 174: 2:34 4:09:20 175: 2:19 4:11:38
176: 1:44 4:13:21 177: 1:37 4:14:57 178: 1:34 4:16:31 179: 1:33 4:18:04 180: 1:31 4:19:34
181: 1:30 4:21:04 182: 1:29 4:22:33 183: 1:31 4:24:04 184: 1:33 4:25:36 185: 1:32 4:27:08
186: 1:35 4:28:42 187: 1:30 4:30:11 188: 1:30 4:31:41 189: 1:30 4:33:10 190: 1:30 4:34:40
191: 1:29 4:36:08 192: 1:27 4:37:35 193: 1:29 4:39:04 194: 1:30 4:40:33 195: 1:24 4:41:57
196: 1:26 4:43:22 197: 1:27 4:44:48 198: 1:26 4:46:14 199: 1:27 4:47:41 200: 1:26 4:49:07
201: 1:30 4:50:36 202: 3:12 4:53:48 203: 1:46 4:55:33 204: 1:38 4:57:10 205: 1:37 4:58:47
206: 1:31 5:00:18 207: 1:43 5:02:00 208: 4:14 5:06:13 209: 3:18 5:09:31 210: 2:52 5:12:22
211: 1:58 5:14:20 212: 1:48 5:16:08 213: 1:47 5:17:54 214: 1:43 5:19:37 215: 1:41 5:21:18
216: 1:37 5:22:55 217: 1:36 5:24:30 218: 1:39 5:26:09 219: 1:37 5:27:45 220: 1:41 5:29:26
221: 1:37 5:31:02 222: 1:34 5:32:36 223: 1:40 5:34:15 224: 2:55 5:37:10 225: 1:47 5:38:56
226: 1:36 5:40:31 227: 1:43 5:42:14 228: 1:38 5:43:51 229: 1:32 5:45:23 230: 1:32 5:46:55
231: 1:33 5:48:27 232: 1:32 5:49:59 233: 1:34 5:51:32 234: 1:31 5:53:02 235: 1:32 5:54:34
236: 1:22 5:55:55 237: 1:29 5:57:24 238: 1:11 5:58:35 239: 1:01 5:59:36

Lunch Run

2012-01-06T12:45:00.001-05:00

Yup , running for 6 hours tomorrow and what am I doing today but a 5K lunch run.

Better today

2012-01-05T13:12:00.002-05:00

What a difference a day makes . In spite of being tired from a lack of sleep I managed a much better lunch run today. 5K just like yesterday but it was easy!

Lunch Run

2012-01-04T12:33:00.001-05:00

Did a repeat of the staple of my running diet, 5K at a mostly 5:30 pace. Skiing tonight.

Tempo Tuesday

2012-01-03T12:46:00.001-05:00

Yup, Tuesday again and some running routine is a good way to get er done! 8K logged today 7Ks at a 4:30 pace with a 1K cool down.

Just what I didnt want to do ....

2012-01-02T13:42:00.002-05:00

Thought I was fully recovered from Saturdays long run but there was a slight pain in the quads and I generally felt kind of tired. I managed a 5K run mostly at a 5:30 pace. Hope I can muster up a decent Tempo Tuesday tomorrow.

December and 2011 Totals

2012-01-01T11:52:00.001-05:00

December 296.4K
2011 total 3412.4K

Progressive long run

2012-01-01T11:37:00.002-05:00

Did a progressive long run to wrap up 2011 yesterday. Spent just shy of 3 hours on the treadmill logging 31K. Started the run at a 6:00 pace and then increased 15 sec/K every 5K. 0-5K was done at 6:00, 5-10K was 5:45/K, 10-15k at 5:30/k, 15-20k at 5:15/K, 20-25K at 5:00/K then I backed it down 25-27.5K at 5:30 , 27.5-30K at 6:00 then to complete the run I did a 1K walk. Gelled twice and drank 2 bottles of GU Brew so I took care of things. The run was relatively easy through 25K but strangely enough when I slowed it down it seemed to get tougher....I was glad to finish.

Indifferent Run

2011-12-29T12:35:00.002-05:00

Indifferent run today , didn't care if I did , didn't care if I didn't so I just did 5K at a 5:30 pace to just do it!

Skiing tonight at Blue.... fresh snow, South Lodge is open , Pasta Bar with some Red Wine for Dinner.

STWM Video

2011-12-29T10:05:00.004-05:00

STWM Video , Grant Mat and I pass by at the 2:42 mark.

Grant Matt and myself pass by at the 2:42 mark.

Lunch Run

2011-12-28T12:15:00.002-05:00

Better run today , logged 7.5K at a mostly much slower 5:30 pace.

Tempo Tuesday

2011-12-27T12:07:00.002-05:00

What a difference a day makes! Yesterday it was run for ever, today it was when will it be over. Managed to log 10K , 1K ramp up to a 4:30 pace then it was 7K at a 4:30 pace then a 2K cool down. Starting the run I felt tired after a stress filled night and 2 gravol to get to sleep... groin was tender too. 3K in I got that insulin spike feeling. I had a few too many yogurt covered almonds .. I think there was a ton of sugar in the "Yogurt" coating. Sort of ran through the bad feeling at around 6K then it felt a little more OK. Pulled the plug at 8K ramping down 0.3 kmh every 100m until I got to a 6:00 pace.

Feeling great ...

2011-12-26T12:36:00.002-05:00

I expected that it would be tough getting the miles in over Christmas and I was right. The Skiing on Xmas Eve and Xmas Day really agreed with me. Legs and core felt great doing today's lunch run. Logged 9.8K mostly at a 5:00 pace.

Santa came early

2011-12-24T13:53:00.002-05:00

Got an early gift thanks to Mother Nature. Just a skiff of snow and a solidly frozen ground made it an easy choice to hit the trail for today's run. Logged 11.3K at an avg 6:44 pace. Was running on fresh legs today, full 48 hours off! Yesterday I was going to hit the gym at lunch but when I was leaving for work I spilled some tomato sauce on my gym stuff....went back to the house to swap clothes but ended up leaving the shorts behind.....just the way it goes sometimes but the rest day was long over due. 2nd gift of the day will be an evening at Blue ...heading out this afternoon.

Run after work

2011-12-22T20:29:00.004-05:00

Worked through lunch today. Left a 3:15 in Lieu of lunch and headed to the gym but the treadmill was in use so I headed home. Thought about taking it outside but jumped on the treadmill instead. Set off to do 12-14 K and ended up logging 18K. First 5K was spent ramping up from a 6:00 pace to a 5:00 pace the I did 10K at a 5:00 pace and then a 3K real gradual cool down. Entertained myself by watching "U2 360 at the Rose Bowl" ... it was very cool.

Slower today

2011-12-21T12:34:00.002-05:00

Slowed it down at lunch , 6K done at a mostly 5:30 pace.

Tempo Tuesday

2011-12-20T12:08:00.001-05:00

8K logged at lunch. 7K at a 4:30 pace followwed by a 1K cool down.

I should have just ate lunch

2011-12-19T11:58:00.002-05:00

What was suppose to be an easy recovery run after yesterday turned out to be rather unpleasant. At first the groin ached. After I got up to speed I started to cough then had to walk it off . Getting back on pace the new shoes were really pushing back and I was feeling it in my left knee...potential problem for sure. 3K in it was a GI issue ... pressure from the abundance of fiber yesterday. Called it a day a 4.7K . Tempo run tomorrow.

Longer better faster

2011-12-18T14:41:00.003-05:00

21K logged on the treadmill today. Been wanting to do this run for awhile now. The first 15K was at a 5:00 pace, cranked it up to a 4:30 pace for the 16th and 17th then back to a 5:00 pace through 20K then a 1K cool down.

Broke in some new shoes. Picked up the Asics Gell 3010 road shoes this week. There a mid stability shoe, probably a good idea. The shoes is was more solid then the Sauconys I have been running in. Really felt the shoe pushing back on the take off. Ended up with a blister on the toe next to the little one on both feet...weird! I think the shoes will be very good on the treadmill over the next few winter months.

Outside again

2011-12-17T12:52:00.003-05:00

Planned on doing an indoor run today but the Sunshine was calling me to the great outdoors. It was a bit on the cool side at -7C. I had just washed all my really good cold weather gear so it was plan B. Wore a fleece line running shirt , Saugoi Firewall jacket and a pair of Adidas "Clima Proof" running pants. Was a bit on the too warm side with cold hands. Was considering going longer but opted to turn around 6K in and head back. Logged a total of 11.8K at around an avg 6:00 pace ..... good enough.

OK one more

2011-12-16T10:56:00.002-05:00

11.3K done once again on the trails under a light snow fall. Ran the loop one more time just because I could!!!!! Legs are now toast ..done done done! Dragged a Christmas tree about a K from the back of the property this morning. That little exercise may have contributed to my jelly legs today. Then again , the Muck, the Wet Snow and generally pretty slippery conditions added exponentially to the effort required to cover the distance.

Windy and Wet Trail

2011-12-15T14:23:00.002-05:00

Shorts and a compression shirt were all it took to face the 11C, overcast and windy weather today. Hit the trial for what I suspect is the last time for 2011 and logged 14.8K at a leisurely 7:00 pace.

Cold , wet and a wee bit slippery

2011-12-14T16:58:00.003-05:00

OK , its Dec and I am running trails .... no complaints. Started off around 4C , overcast and very damp. There was just a small amount of slushy snow here and there but it hardly caused my feet to get wet, at first. 3K in it started to rain , 4K in it was quite heavy. I thought about calling it a day at 4K but I was up to temp and was reasonably comfortable. Completed my 11.4K trail loop , very wet at the end but satisfied that I got it done. The whole run took extra energy to complete. Legs were still a bit tired from the weekend but I am 90% recovered. Longer and probably inside tomorrow.

Recovery Run #2

2011-12-13T12:35:00.002-05:00

Attn ...there has been a 48 hour delay!!!

Sunday after the Nog Jog ... no pain felt great
Monday T+24 , small pain in the outside shin just above ankle ... no big deal.
Tuesday+48, OK what gives ...lots of little muscle pain through the legs

Muscle pain use to be more instantaneous , now its occurs 48 hours out!

Toady's Lunch Run was better in terms of feeling more natural, muscle pain didn't come into play at all. Completed 5K at a mostly 5:30 pace.

Lunch Run

2011-12-12T13:24:00.001-05:00

5K recovery run at a mostly 5:30 pace. Suffering a bit after yesterdays race, sore throat from gulping so much cold dry air and a bit of muscle pain in the front lower outside shin.

Egg Nogg Jog - Dec 11, 2011 - PB and 2nd in AG

2011-12-11T19:49:00.003-05:00

Having run the Nogg Jog the past three consecutive years I had a pretty good idea how to run this race. The plan was pretty simple , blast off and take advantage of the very generous 2K downhill right off the start , make it through the 5K or so of gaining back the elevation then go like stink of the last 4K with a very fast final downhill at the finish. I really mused over the race plan as well as what to wear in the days leading up to the race. I even publicly announced that I “Wouldn’t over dress”. Sleep was very restless the night before, that’s usually a good sign. I dreamed that I was running an Ultra through an urban setting. All the usual OUS characters were in the race. The thing that was quite unusual was that twice I woke up and when I fell back asleep I went right back into the same dream. Shook the bed at 5:00 am, hit the hot tub had breakfast then I was off at 07:15 a m stopping in Varney to pick up Grant. We made it to Terra Cotta with time to spare so I drove the course…dry and snow free! The temperature was -5C but it was forecasted to rise above freezing. The Sun was out and there was very little breeze making it feel allot warmer then it was. Finalized my race attire and ended up with Shorts, Mizuno Breath Thermo Long Sleeve Compression Shirt , Gloves and my Compression Toque from the Sulphur Springs 100 miler. I brought my Mizuno Ascend 6 trail shoes but opted for my Saucony Paramount 2’s , a great road shoe but a wee bit miled out. Stayed in the Car with the heat cranked until 12 minutes before the race then headed to the start line.

Seeded myself in the second row. Race start is Gun time and I planned on blasting off so I didn’t want to be weaving my way through traffic. When the gun went off so did I …my first K was the fastest ever in any race I have ever done doing it in 3min34 seconds. The next K was a little slower and was done in 3min41 seconds. It was a little unusually to be 2K into the race and still have RMer Robbie-T still insight. 2K in is also where the climb begins and I was about to switch gears. There was about 20 out in front of me and I fully expected in the next few K to be the one being passed but another 20 or so and I wasn’t disappointed. Starting the climb I was a little worried because I was totally winded , legs were great and wanted to go but I just couldn’t get enough 02! The next few Ks were a fairly gentle climb with a few rollers thrown in and were done in 4min57sec, 4min52sec and 4min51sec. 5K in I was still totally winded and was still struggling to get enough air. There is about a half K flat section at 5K just before a steep but short climb. Backed down the pace a bit and for the first time that I started I felt like I had a wee bit of O2 to spare although I was still breathing very heavy. The hill at 5.5K was tough and slow but I managed to get past it logging my slowest K of the day 5min36sec. There was one more climb to go , not as steep but once concurred it was more or less flat to downhill to the finish. Covered the 7th K and final hill in 5min1sec. OK , now it was show time , after 5K of watching my average pace climb it was time to head it the other way. I quickly fell into a comfortably fast pace that seemed to settle out around a 4:20 pace. Breathing was heavy but manageable , I was running at probably 98% of my 02 capacity. Logged the 8th , 9th and 10th Ks in 4:36, 4:21 and 4:15. The final half K or so was a really steep downhill to the finish, one last opportunity to push back the average pace. Garmin said I covered the last 696 meters at an average 3:46 pace a very fitting way end the race just like it began.

The surprise of the day was my time. My goal was to cover the 10.8K in under 50 minutes. When I crossed the finish I tripped the clock at 48min24sec, a PB by 90 seconds beating my 2009 time by 80 seconds and 2min35sec better then my 2010 effort.

The official results stated that I covered the 10.8K in 48min24secs for an average pace of 4mins29sec/K. I placed 46th out of 609 entrants 39th out of 227 Men and 2 out of 39 in my AG 50-54 years.

I received a $20.00 gift certificate to a local running store that just so happed to have a table at the event. I quickly turned my wind fall into 10 packets of Gu Gel. I also won a much needed and very nice door prize … a pair of Sunglasses. It was a fantastic way to wrap up a truly amazing year of running. My only trepidation is how high I set the bar for next year’s Nogg Jog !

Lunch Run

2011-12-09T12:27:00.001-05:00

Legs felt heavy after yesterdays Tempo Run. Did 5K mostly at a 5:30 pace. Tomorrow ...working 12 hours days , no Running before the Nogg Jog Sunday.

Tempo Thrusday

2011-12-08T12:44:00.001-05:00

7K run at lunch today , 6K at a 4:30 pace followed by a 1K cool down.

Tough LSD

2011-12-07T17:53:00.002-05:00

Last night between running the 15 year olds to Broom ball and picked my 19 year old up from work at 1:00 am I manged to fit in a so so LSD. Logged 20K , 19k at a mostly 5:30 pace then a 1K cool down. The first hour was OK but I was a bit gassy. At 11.5K I had to make a quick bathroom break and then again at 14K. Stopping and starting sucks , much more difficult going straight through but I managed to push on and finish my 2 hour run.
I was going to take it to the trail today but I just didn't make it but that's OK ..need to taper a bit for Sundays Egg Nogg Jog. Will do a tempo run tomorrow at lunch then on Fri slow it down a bit then rest on Saturday.

Another longer lunch run

2011-12-05T03:59:00.002-05:00

17K tonight , 16K of it at a 5:30 pace with a 1K cool down.

Things that were so-so

Ouch, scarfing on the inner thighs... blame my old and should be retired Nike shorts.

Left foot , blisters to start on bottom of little toe , right side of big toe and right side of bunion. Bandaged them before starting , it helped for a bit but I will soon be popping blisters.

Bowl pressure , intense at times.

I kept embracing the pain and kept going. Tonight I want to go a full 2 hours at a 5:30 pace but the way I am feeling now I have my doubts but its probably nothing a good days sleep won't cure.

Night Magic

2011-12-04T05:29:00.001-05:00

Started at 03:40 am and did a 16K Run. 15K at a 5:30 pace with a 1K cool down. It felt really good to be running this morning and I would have liked to have continued for another hour but I had to get back to work.

In ealry again

2011-12-03T00:48:00.002-05:00

Hit the Gym before work again and did a 10K run mostly at a 5:30 pace. It felt pretty good and I really enjoyed my time on the treadmill getting lost in my mind. Weighed in afterwards and I tipped the scaled just a little over 172 lbs around my summer running weight.

4 am and 45 minutes ...what to do!

2011-12-02T06:27:00.002-05:00

In spite of the fact that I ran before work I took the opportunity to hit the treadmill 4 hours later on my lunch break. Took it real easy and did a 6K run at a 6:00 pace. It was easy , it as fun and kind of reminded me what its like to go long... nothing like running on tired legs.

Couldn't resist....

2011-12-02T01:10:00.002-05:00

I think running your first 100 Mile Race you should have more then a Belt Buckle to remind you of the accomplishment. They knocked 33% off the price of the images so I purchased the following picture.

In early again

2011-12-02T00:32:00.003-05:00

Came in early for my night shift and jumped on the treadmill again. Did a 14K run , first 12K at a 5:00 pace , 1K at a 4:30 pace then a 1K cool down. Great way to begin my December Running.

November Totals

2011-12-01T01:34:00.002-05:00

Run - 290.8km
YTD- 3116km

There were no races and I only went past 20K on one ocasion. One thing that really made the month was the weather allowing me to remain on the trails.

Last November Run

2011-12-01T01:32:00.001-05:00

Had some time to kill before work so I came in an hour early and did my final run of Nov 2011.

Logged 10.8K, 10K at a 5:00 pace followed by an 800m cool down.

Entertaining myself

2011-11-30T05:38:00.003-05:00

Entertaining myself was the theme of this mornings run on the treadmill. The Satellite was out due to the snow and I didn't have an Mp3 player so I had to come up with something to amuse myself. Started out around a 6:30 pace and slowly worked my way up to a 4:30 pace at 2.8 K , held it until 3.2K then slowly worked my way back to the 6:30 pace logging a 6K Run. Music would have been better!!!!!!

Lunch Run

2011-11-29T05:29:00.001-05:00

Didn't feel like it but I did it and once I got going I enjoyed it despite it being 04:00 am. Little 5K done at a leisurely 5:45 pace.

Comfortably Warm

2011-11-28T15:00:00.002-05:00

After last night impromptu treadmill run at midnight I rolled out of bed did my morning routine then by 12:30 I was heading out. 4c, overcast, no wind but really damp. Ended up wearing tights, Thermo Long Sleeve , Shell and Gloves. A few Ks in I was a little on the hot side but as time progress I felt much better. Didn't pay much attention to the pace or the fact hat I was running, just kind of got lost in the Run. Managed to log 11.4 K at a leisurely 6:53 pace. Could have stayed out allot longer but I had other things that I wanted to do today. Mids starting tonight!

Last minute Run

2011-11-28T00:25:00.002-05:00

Ok, wasnt going to run but at the last minute I decided to spend teh last hour of Sunday Nov 27 2011 Running. 10K at a mostly 5:30 pace done on the treadmill at home.

Trail Today

2011-11-26T16:20:00.002-05:00

Headed out for my 11.4K Trail Loop but half way through I changed course to avoid some Hunters. Logged 11.6K at an average 6:30 pace. It was another great running weather day with temps in the low teens , a bit of Sun and a light breeze.

Funny Day

2011-11-25T23:14:00.002-05:00

After three weeks of Eves I find myself less likely to get things done through the day as they keep getting shorter and shorter. It was noon today before I finished Breakfast and the weather was perfect for a run bu one thing after the next prevented me from getting out and enjoying the day. Its not a bad thing because working mids next week having the sleeping patterns skewed will be a benefit. I know that I will have an opportunity to run at work over my meal period so there is always a plan B.

Did a 7K run tonight, almost a full K to get to the 5:00 pace and a half K cool down at the end. Maybe tomorrow I can take it outside and go a little longer.

2nd run today

2011-11-24T23:38:00.001-05:00

I have 45 minutes to kill ...#1 thing that pop to mind is its an opportunity to Run. Did a 5K run at a leisurely 5:00 pace. My second Run today.

Wheres the Sun?

2011-11-24T13:49:00.002-05:00

OK, it was suppose to be Sunny and 10C today, instead it was foggy, 4C with a breeze. Took it outside anyway ...dressed in my Mizuno Breath Thermo and Shorts and was once again pretty comfortable to e bit hot. Logged 11.4K again at an avg 6:27 pace.

Lunch Run

2011-11-23T23:04:00.001-05:00

Slowed it way down and did a 5K at a 5:50 pace at lunch. Legs felt yesterdays speed just a bit. Weather tomorrow is A+++ ...must run trails!

Longer again

2011-11-23T00:12:00.001-05:00

This weeks Tempo Run was 9K at a 4:30 pace. 10K logged all together a half K warm up and a half K cool down.

Lunch Run

2011-11-21T20:00:00.002-05:00

Third consecutive week of Eves this week. Just finished a laid back 6K run mostly at a 5:30 pace. Tempo Tuesday tomorrow , either 8 or 9 faster Ks .. have to check last weeks blog to be sure. Felt really good tonight , after 13 consecutive days of Running and the longer trail run yesterdays I really thought that the legs would be putty but they were real solid. Did a weight in after the run and I am just a tad under 175lbs. Up a few pounds from the Summer weight but a little liter then last year at this time.

Longer Trail Today

2011-11-20T20:06:00.003-05:00

20.7K logged at an avg 6:46 pace. 4C , overcast and a gusty breeze made for a much cooler run then yesterday. I opted for Tights, Mizuno Breath Thermo Long T as well as a Shell.... a little over dressed but not all that bad. At first I felt chilled then a few Ks in I was hot. Never took the Shell off but it was totally unzipped. After the first hour I really settled into a comfortable temperature zone and forgot about the cold or being too hot so I guess I was dressed OK. At the end of the Run I felt really good , lots of pop in the legs still and I really felt like I could keep going for another hour or two!

New threads...

2011-11-19T18:57:00.003-05:00

6C, overcast and windy more or less a perfect day to try out my new Mizauno Breath Thermo cold weather running top. I hate the chills and cold sweats that are so common riunning in the winter that I spend way too much time indoors. First impression was really good. Stepping outside into the chilly breeze I felt very comfortable ...no chill at all. Its suprising that a compression fit would be such a good wind block. I was also wearing shorts and thought that the top on its own may be a little too much for today but it was really quite comfortable. 30 minutes in the core was stable and hot and the shirt was doing an amazing job of keeping me comfortable. I had a pretty good sweat on and the shirt was wicking very well. Turning into the wind with a damp short after a long uphill ususlaly brings on a chill but not this shirt, just a slight cold sensation. When it gets below freezing I will add a Shell and I should be good down to around-20C. Next test is going more then a couple of hours in sub zero temps. The run today was amazing. Legs felt lite and everything else was cooperating. Did a very enjoyable 11.4K and a very speedy 6:00 avg trail pace. Tomorrow it will be the same trails just a bit longer , hope to get it to 20+Ks.

Slowing it down

2011-11-18T23:23:00.002-05:00

Didn't feel like running at all. So the solution was to go for a Run. To entice myself to go I slowed it down to 6:00 pace. After I got going it was easy and I kinda forgot I was running. Have to treat myself to more slower/longer runs. Logged 5K today...thats it!

Crusing...

2011-11-17T20:49:00.001-05:00

11K lunch run , first 10K at a 4:57 pace. It felt natural , it felt easy , its felt like going and going but then I had to go back to work!

Late Lunch Run

2011-11-16T23:00:00.001-05:00

Didn't feel like running but did it anyway and as is usual I get into it after a K or two. Slowed it down to a 5:30 pace and did a little longer then I normally do at lunch logging a 6K run.

Tempo Tuesday

2011-11-15T22:56:00.002-05:00

Stretched the tempo run out another K tonight, 8K done at a 4:30 pace followed by 1K at a 5:00 paced then a 1K cool down. Logged 10K in total. Next Tuesday its 9K at a 4:30 pace.

Lunch Run

2011-11-14T22:41:00.000-05:00

6K done at lunch tonight , mostly at a 5:00 pace.

Back to Beaver Valley

2011-11-13T23:53:00.003-05:00

Returned to Beaver Valley today and did a Hoggs - Eugenia and return with Grant and Anne. We logged 14.4K in 2hrs11min. Its not an easy run , both times I did this route the Garmin recorded 1000m change in elevation. If the weather cooperates we may do the Beaver Valley Extension loop 31K next weekend.

Too nice not to run

2011-11-12T18:30:00.002-05:00

8C, Sun and a light breeze from the South, just had to take it outside. Last day of Deer Hunting so I went South on the 2nd for 6K , turned around and came back. Logged 12K in 60 minutes for an avg 5:00 pace. Back to Beaver Valley tomorrow.

Yesterday

2011-11-12T13:33:00.001-05:00

Took a late lunch last night and hit the treadmill for a 15K Run, 14K at a 5:00 pace followed by a 1K cool down.

Tempo Thursday

2011-11-10T21:22:00.001-05:00

Missed "Tempo Tuesday" so why not substitute with "Tempo Thursday". Logged 8K tonight , 7K at a 4:30 pace followed by a 1K cool down.

Lunch Run

2011-11-09T22:52:00.002-05:00

After some pretty amazing runs last week then 2 days reset it was back to the treadmill at lunch tonight. Missed yesterdays Tempo Tuesday , felt like I was fighting off a bug ... swollen glands , overwhelming tired feeling and the tell tail hot breath. After the immune system kicked into high gear yesterday I am felling like its passed so it was a 5K at mostly a 5:00 pace this eve.

A little something from Saturdays Run

2011-11-09T19:53:00.001-05:00

10 consecutive days

2011-11-08T01:35:00.002-05:00

After 10 consecutive days of running I took a day off...running that is. Sundays run, after Saturdays Beaver Valley outing, felt like more effort then usual. So instead of going for a run at lunch I lifted weights. A week ago I started back at the weights again and this time I am going to keep it up. I have a 3 X week at 20 minutes a workout. This should be pretty easy to complete. Finding the time shouldn't be a problem. So now its Tuesday , Tempo Tuesday . Its 01:30 am and I am working until 2:00 am a couple of extra hours. Will do a tempo run tomorrow Eve on lunch.

Shorts in Nov

2011-11-06T17:58:00.002-05:00

Yup, managed shorts today and was very comfortable. Sun , light breeze and temps pushing into the mid teens made for a rather pleasant late afternoon run. Logged 14K on the trail in 1hr32min19sec an avg 6:35 pace. Legs were feeling yesterdays Beaver Valley run and I was up at 04:30 am to drive my son to work. Enjoyed the run but defiantly didn't have the same energy level as yesterday. I am working eves this week and the weather forecast is great for running trails but you won't find me in the bush.... M thru Sat its the annual Deer Hunt!!!

Long but not long!

2011-11-05T17:25:00.003-04:00

2hrs39min on the trail , Hoggs Falls to Eugenia and return. Total distance was only 15.2K but I was stopping to have fun along the way. Took all kinds of videos and a few pictures , chatted a bit here and there and just enjoyed being on the trail in early November. The weather was fantastic , Sun , light breeze here and there and temps around 7C. The trail is amazing , mostly all runnable. I want to do a Hoggs-Eugeina return without stopping and as fast as I dare! Best effort would be around 90 minutes .....I think!

Going to do a video of my run today .....may have to wait until I have some more time , a good project for when the snow flys.

Like yesterday but cooler

2011-11-04T14:53:00.002-04:00

12.3K done, combo of road and trails again. A little slower today , avg 6:13 pace. Weather was sunny , 6C and a bit of a breeze. Same clothing as yesterday except I too the shell off 5K in. At first it was chilly then I became quite comfortable.

Roads n Trails

2011-11-03T17:20:00.003-04:00

Lots of different running surfaces in the past 2 days. Last night I did 4.8K on the trails behind Grey Highlands SS, final night of the Run Clinic. Today I started off with the idea of doing my 10K Road Loop and ended up doing 14K instead. Started off the first few Ks on the road going along at a 5:30 pace then decided to add a few extra Ks veering off on to a trail. Got turned around a bit on the trails , it was fun. Ended up about 4K North of Grey 12 on the Baseline. I was a little to hot but OK .... Tights , long sleeve Tech T and an open Shell . Started with a hat due to rain but quickly took it off over heating. Had some light rain but really didn't need the hat and it felt good. Finished off the last few Ks on the Mc Cormick Rd kind of forgetting what I was dong. Vow to take it outside F , S , S going 3+ hours on the trail at least one of those days ...weather looks to be co operating.

October Totals

2011-11-01T12:01:00.001-04:00

October - 260.1 km
YTD - 2825.2 km

Includes two races 50K Toad and 42.2K STWM.

Tempo Tuesday

2011-11-01T11:51:00.003-04:00

First run in November 2011 was 7K at Lunch. 6K at a 4:30 pace followed by a 1K cool down.

Last run in Oct 2011

2011-10-31T19:16:00.002-04:00

It seems fitting that my last run in Oct was a 5K @5:00 pace run at lunch.

Longer lunch run

2011-10-30T18:30:00.003-04:00

Lunch runs are the staple of my running diet. Did 16K this eve , 15K at a 5:00 pace followed by a 1K cool down. This was my 2nd time in the Gym today. Did a 20 min weight routine before I started work at 08:00 am. I vow to do the weight routine a 3 time/week . I could really benefit from a little more upper body and core strength.

Lunch Run

2011-10-29T19:43:00.002-04:00

12.1K gone at a 5:00 pace, wanted to go longer and due more then a 100 meter cool down but nature called, actually she demanded!

Lunch Run

2011-10-28T13:15:00.002-04:00

Didn't log the miles this week while I was off ... LIFE got in the way. You know the kind of things like getting ready for winter and finally renegotiating the phone bill with Bell not to mention the World Series ... WHOA is ME and I say WHOA. But on the realistic side of things I don't have anything particularly long planned in next 6 months. Everything is working OK , groin pain is subsiding but about the worst of it. Left Knee that gave me a scare a year ago only occasionally reminds me to take care. The is the odd little recurring aches and pain are there but I came through the season relatively unscathed. Now looking towards next season I want to do ATB, then Paris 42.2 followed by Sulphur 100 miles again. I won't throw away the long run but its not a priority now and I expect to ramp it back up through Dec....

Oh yeah, the run today... another 5ker at a mostly 5min pace.

Run Clinic

2011-10-26T19:45:00.003-04:00

Covered 4.24K at the Flesherton Run Clinic tonight. John and Karen were there. I mentioned to Karen that I didn't run far in the winter being very uncomfortable when I sweat. She seems to have a solution that will make my upper body as comfortable as my lower in in tights. I limit my runs in the cold to 1-1.5 hours doing the 2-3 hour runs on the treadmill. I would be allot better off if I could take the long ones outside.

It was wet and cold but I was Lovin it!

2011-10-26T14:17:00.003-04:00

12.9K done on the trial today. Legs felt really lite today , pushed it where I could and never paid the price. It was 6C , Overcast and very damp but almost no breeze. The lack of wind made for some pretty good running conditions. Wore my tights, long sleeve tech T and a Shell over top. It wasn't long before the Shell got tied off ... very comfortable in tights and long sleeve Tech T. I was hesitant to get out on the trail but once i got gong it was really very comfortable. Run clinic in a few hours..... hopefully another 5K today!

2am and its time to Run

2011-10-24T04:02:00.001-04:00

14K done this morning. Made it a little more interesting and challenging . First 5K at a 5:30 pace , next 5K 5:00 pace then 3K at a 4:30 pace followed by a 1K cool down.

Its 1am and I am running.

2011-10-23T03:24:00.002-04:00

Working mids this week and its not usually a high mileage occasion but I do usually get a 5K run in. Last night I didn't feel like it so I just didn't Run but that leaves me feeling rather guilty wasting an opportunity to Run. Today I had a 5 hour power nap , not nearly enough to work from 8pm to 8am tonight but I have been sleeping rather well all week so missing a little shut eye isn't that big of a deal. So I am at work again , feeling like I don't want to run and its 01:00 am. Feeling guilty not running last night I knew I better not leave it any longer tonight or I would end up passing again! Anyhow I managed to do a very enjoyable 11.5K run at a mostly 5:30 pace. It was one of those moments in Running when it felt easy , natural and like you can go forever . The kind of running moment that is pure bliss... a truly joyous moments on the treadmill.

Running at work

2011-10-21T03:43:00.002-04:00

Mids this week , been real busy. Yesterday I almost didn't get to do my lunch run but I managed to get away at 5:30 and did a 5K Run at a 5:30 pace. This morning I did the same 5K run again. Totally got into the run forgetting what I was doing and almost missing my cool down. I have a 2 hour lunch coming up on the weekend so I will be able to do a longish run.