10K on the dreadmill

Busy day , worked the Eve putting in a 12hour 4-4 so I snuck in a 10K mid shift. Started real easy an worked up to a 4:30 or better pace by the 4K mark. Finished with an average pace of 4:40.
Dropped into the running room in Owen Sound today, as is usual Scott was very helpful. Picked up some Kaboom and Goo for my LSD days and also a $15.00 pair of padded socks. Have been suffering some blisters on the inner front part of the arch.
Working another 12 tomorrow so I will try to get another run in mid shift. LSD on the weekend looks a little iffy , wet and cool. I am off Monday so I am hoping things improve so I can get out then.
Looking forward to the Trillium 10K in 3 weeks http://www.trilliumruns.ca/!

Ron.

10K Yesterday

Did a moderate 10K on the road yesterday , 5:10 pace. It was coolish , damp , dark and windy not exactly great running weather. To top it off I was tired and the whole run just seemed like allot of work, but heck... I was running.

Ron.

LSD Yesterday

Did my "Long Slow Distance" run yesterday , 24+k at a 5:46 pace.

Weather was great , Sunny , 10C with a 10Kmh Breeze from the South. Dressed real comfortable , had a base tech shirt with my Dam Tuff Ruff Bluff T over top , running pants ... the Adidas Climaproof , Running Cap and my Wool Gloves! Wasn't sure about the gloves but they were right on ! I must of looked like quiet the geek with the short sleeve T with Gloves !

First 8 K were in to the Wind , a bit uncomfortable but I was running straight in to the Sun so it offset the breeze. 8-12 K were along highway 4 heading east into Durham , I really don't like running when there is a bunch of cars going by , big gulps of exhaust fumes are not nice . The loop through town was pretty cool. 12-14K were on sidewalks and side streets ( Noy a whole lot of traffic ). At about 13K I slowed from a 4:50 to a 6:20 pace and I really fely like I had run out of Steam . AT 15K I paused for a few moments , had a couple of the carb loaded Carmel Squares and a 100 ml of Power Aid . After a few minutes I hit the road and what a difference , like a new runner . The next 9-10 K were not bad at all , kept it around 5:50 pace didnt feel too fatigued righ to the end.

I noticed that after 15K when I hit a hill I usually went faster up then I did down! It almost felt like a force was pulling me up the hill! I know that I had the wind at my back but I didnt have that sensation running flat or down hill ... Bizare!

After the run I was beat , cooled down in a Lawn Chair in the Sun with a can of Blue ! I could have easily fell asleep sitting up! The rest of teh evening I had an overwhelming tired an I felt almost fevered! After a good night sleep I was good as new , ready to run again!

Tomorrow I will do an easy 10K on the road beofore I go to work at 4:00.

Ron

O2 Max today

Did a fast 10K , 4:45 pace. Temp was -3 /Sun/Light Westerly Breeze. I headed South on the 2nd toward the Schmidt Farm. The run has a +/- 200m change in elevation so its a bit of a challange at times. Best I had done this run beofre was somewhere 49minutes and change ! Today I smashed that number with a 47:29 time! I really have run thoughought the Winter , minimum of 30K a week and a Max of 70K. The effort seems to be paying off. Saturday I did a LSD 25K, Monday it was an easy 10K on the treadmill at a 5:30 pace . I have a 10K coming up in 5 weeks , last year I did 44:51 , if all goes as planned I hope to break the 44 minute mark , maybe even 43 but thats a bit of a stretch. I think I will try to do some weights tomrrow or Friday then another long run on Sat ... may squeeeze in a Run !

10K indoors at lunch

Did a 10K on the tradmill at an easy 5:10 pace. Its raining today and the snow is slowly disappearing , wont be much longer before I get on the trails.

Ron.

Run to Durham and back

Did a LSD run today , 24K AT A 5:49 pace....I am now officially beat!

Weather was great , just at freezing, Sun and little Wind. Dressed a little lighter , used a thin sweatshirt over top of my base layer and running pants, Cap and Wool Gloved and I was for the most part very comfortable.

Made it to town , about 11K mark and realized that I switched off the Gamin about 4K back. I was watching the distance to decide when to turn back ... d'oh!

You sure have to respect distance , everything I read tells me that I should do these long runs without building up to it.. they may be right ! I am beat , the last 24K was tough ! Strangely enough I found that the pace was at around the 6:00 mark but when it came to up hills I charged at a 5:30 pace and then died on the downhill , around a 6:30 pace... go figure.

I was glad to be done, Pizza and Beer awaited . Been having some pain in my right ankle , doesnt seem to bother me when I run , one very brief moment of pain that I ran through. At the 20K point I noticed that it felt a little numb. I think there may be some kind of nerve thing going on.

Day of rest Sunday and then a 10L planned on Monday, maybe on the dreadmill.

Ron.

Outside today

Last night at 11pm I did an easy 5K on the treadmill, 5:30 pace. This morning I did a "faster" 10K on the road, 4:57 pace.

Signed up for the Trillium 10K in Mount Forest , this will be my 4th consecutive year doing this one !

Ron.