Monday, February 28, 2011

Sunday, February 27, 2011

Final day of my long weekend

Ok , day 4 of a fantastic weekend is over. Did weights, a 5K Run then I went to the Tri club swim clinic and got some great info on how to do the front crawl. I really have to work on teh breathing thing , Bobs until I feel comfortable! Another thing I need to do is get some goggles that work.

Saturday, February 26, 2011

Taking it Outside

Ok , its been 6+ weeks since I ran through the frozen wasteland of winter but the absence is now behind me. -2C , a wee bit of Sun and hardly any wind was all I needed to get off the treadmill. As is usual I overdressed a bit , tights , fleece running long sleeve shirt all covered up by my Saugeen Tri Club Sagoi Firewall Jacket. Did a 10K out and back heading North on the 2nd , ran a negative spit with an overall average pace of 5min25sec/km.

Thursday, February 24, 2011

42.2 LSD...on the treadmill

42.2K LSD done in 4hrs33mins, on the treadmill! First 30K were at a 6:00 pace. HR was 130 through 25K then climbed to 155 at the 3 hour mark. I recovered the HR and tried to keep it more in the 140's the rest of the run. Last 10K were done at an Ultra 6:30 pace. Did 3 liters of Gu Brew and G and used 4 eload caps at 18 and 36K. Didn't quiet have enough calories so I knew that I would have to slow down. I never felt like I was doing the death march. It was really kind of cool keeping the pace at what the body wanted. Running like this just reinforces the need to eat , eat and eat more when going long! You can get away with allot in a 42.2. If I didn't bring in any calories I would run around a 1000 Calorie deficit. 1000 calories isn't that big a deal to consume during a just have to do it! In spite of the 3L I consumed I was still dehydrated when I was done. Skiing tomorrow and will run on Sat and Sun ...just not as far!

Wednesday, February 23, 2011

End of Feb 2011

Once again another 5K lunch run done ... the usual way! In about 4 hours I have 4 of the 5 remaining days of Feb off work! Originally I had planned on Running at Bordan this weekend. I thought it was a Saturday event but it occurs on Sunday and I have a swim Clinic planned with the Tri Club. Yes I am going to attempt to learn the front crawl ! At first I thought do both but its no fun feeling the pressure to get from A to B so I decided to just do the Swim thing. OK , now for the re thought out running plans.....

Thursday .... long run on the home treadmill. 33K minimum maybe stretching it out to 4 hours and 40+Ks, can you say Nutrition, Hydration and Electrolytes.

Friday ... Ski day at Blue followed by Pizza / Beer and Movie Night.

Saturday ... Maybe just maybe I can take it outside , regardless I will be running a mid teens thing.

Sunday ... will hit the gym at work before swim clinic at 3pm ... weights and a little run are in order.

Gotta love the 4 day weekend!

Tuesday, February 22, 2011

Tempo Tuesday

Yeah hoo.... 6K done , 5K at a 4:30 pace followed by a 1K cool down. It seemed too easy , like I should be going faster to consider it a "tempo" run.

Monday, February 21, 2011

Short lunch run

Back on 8 hour days again , 5K done at a 5:30 pace today at lunch.

Sunday, February 20, 2011

1/3 rd of a Marathon

Lunch run , 14K done mostly at a 5:00 pace. After warming up for 2K I started doing 100-300 meters each K at a 4:30 pace. Getting a little tired of running indoors and my thoughts turned to what it was like to run outside on a nice summer day....SOON!

Saturday, February 19, 2011

Luch Run

Working 12 hour days this weekend. Looking out the window it hasn't been a day that I minded being here although Blue would have been better! Managed to to a 12K run at lunch , 11.5K at a 5:30 pace followed by a half K cool down.

Friday, February 18, 2011

Luch Run

Back on days , did my usual 5K lunch run today.

Thursday, February 17, 2011

Middle distance run

Slept late , had a large OJ/Coffee and two pieces of toast with PB and J then 10 minutes later I jumped on the treadmill. First 2-3K in had a bit of a cramp lower right , 7-20 K in its was the opposite side. Nothing too bad at all ... more of an annoyance then anything. Did a slow 17K run , nice easy 6:00 pace until the last K cool down. Off to the Gym for weights and then a bit of time in the tanning is good!

Wednesday, February 16, 2011

Funny Day

Spun my tires all day...was suppose to go to Blue but my son ended up working so I decided to stay home! Thought about running all day ....messed around for hours trying to get my "bargain" video capture card going ...thinking about running outside, then I decided to reset the bindings on two sets of skis ...while thinking about running! Finally IO got a small run in...short but quality. 8K done, 3K to get up to a 5:00 pace , 3K at a 4:30 pace , 1K at a 5:00 pace then a K at a 5:30 pace followed by a 1K cool down!

Tuesday, February 15, 2011

LSD this morning

Stayed on mids for one more night! Jumped on the treadmill around 11pm and did a 3hour10minute 32K LSD Run. First 10K were at an avg 6:00 pace. At 11K I was doing 10.1 kmh and decided that every K I would speed up by 0.1 kmh. I did this until I hit 27K and then I dialed it down to 5kmh pace for 500 metres then cranked it back up to 10kmh until I hit 31K then I did a 1K cool down walk.
Drank 3x750ml bottles , 2 were GU Brew and one was a Gator Aide. I also did 3 eload zone caps at 18Km and 2 at 28K. Total calories in were around 460 , total burned somewhere around 2500. Technically I had enough if you believe in the 2400 cal of easy glycogen that is readily available. I did start to feel a bit of a burn in the legs and noticed an increase in 02 demand in around the mid 20s. When I walked at after doing km 27 at a 11.8 kmh I noticed that the heart rate was quiet high.
I am definitely handling the long runs better again. There is no noticeable pain and its been 10 hours and I feel like running again plans yet but maybe , just maybe a little recovery run may be in order.

Monday, February 14, 2011

Last mid

Finishing my last night shift for 6 weeks. The 12 hour night gives me a longer meal break so once again I was able to go a little further at lunch. Did a 10K run at a 5:30 pace. Long run is on the books in the next day or two or three!

Sunday, February 13, 2011

Lunch Run

Working 12 hour mids and jumped on the treadmill for lunch. Did a 16K run , first 10K at a 5:30 pace followed by 5K at a 4:30 pace then a 1K cool down.

Friday, February 11, 2011

Breaking in new shoes ...

2nd run on my third consecutive pair or Saucony Paramount 2. I did a 9.7K run at a 5:30 pace before starting my nigh shift. Legs were a little tired from the past couple of days but I consider it a good thing to be running on tired legs it builds that so sought after running character!

Thursday, February 10, 2011

Run before work

Working mids I came in early at 10:30 and jumped on the treadmill for 16K run. First 10K at a 1% incline @ a 5:30 pace then 5K at a 5:00 pace followed by a 1K cool down!

Wednesday, February 9, 2011

Double Lunch Run

3am , gotta run! 12K done , 7K at a 5:30 pace followed by 4K at a 4:30 pace then a 1K cool down...SWEET!

Sunday, February 6, 2011

LSD Sunday

It keeps getting a little easier! Did a 31K LSD indoors today in 3hrs6min. Went out for the first 20K at a 0.5% incline at an avg 5:50 pace. 20-25K I picked it up to a 5:00 pace, 25-30K was a slower 6:00 pace followed by a 1K cool down. Had to jump off the treadmill 3 times for some GI issues ...I consider this my"aide Station" breaks!

Manged much better past 20K. Today I did 1.5L of GU Electrolyte Brew , 300 cal with 750mg of sodium ...its didn't taste salty. I also did a 750 ml Gator Aide 190 Cal, 300mg of sodium. I also dropped 4 eload zone caps at 18K another 200mg of sodium. I also ate a few gummy worms. This made a big differnece in how I felt the last 11K. Picking it up to a 5min pace was a little tough but doable. The last 5K had a bit of a burn in my legs but it was manageable.

A little run....

Before heading to Blue Saturday afternoon I managed to do a small 7K run on the treadmill at home.

Saturday, February 5, 2011

New Kicks

Good day for Ron! New Alpine Ski Boots and a new pair of trail shoes today. Picked up some Mazuno Ascend 4 shoes, they are allot different then I am use to, they feel like a road shoe.

Took the new kicks for a 12K spin at an avg 5:30 pace.... they should be interesting on the trail!

Thursday, February 3, 2011

Not Running but its OK!

Yesterday it was all about snow removal , headed out at 11:00 am and finished by 3:00 pm!

Today , up at 7:00 am after working until 10:30 pm last night. It was a PD day so I took Robin , Noah and Logan to Blue Mountain. 5 hours on the hill made for a full day.

So I consider the last two days good cross training...very good!

Tuesday, February 1, 2011

Lunch Run

Just a little recovery run at lunch, 5K done at a 5:45 pace. It felt awkward for the first few hundred meters then it felt good.

Good start to Feb

Did my first LSD at the end of my Eve shift last night. Jumped on the treadmill at 11:20 pm and got off at 2:17 am. The LSD was a delayed a few days , not from lack of trying life just gets in the way sometime. Being flexible and not having a set plan really works for me...I just never know on a day to day basis when I am going to get it done but I do manage to make it happen.

The weekly LSDs are getting better , not quiet back to where I left off last fall but I am inching closer every run. Did the first 10K at a 5:45 pace and 1% incline. At 10K I changed to a 5:30 pace and 0% incline. Held this until 17K then every 0.5K I increased my speed buy 0.1 kmh. At 20K I cranked the the treadmill down to -1% and set the pace at a 5:00/K. My intention was to keep it here to 25K but at the 23K mark I thought I was going to puke so I cranked it back to a 6:00 pace at 0% incline. Held it here until 24.5K then I had to make and emergency bathroom break of an rather explosive nature. Cranked the treadmill down to 5kmh , jumped off did my thing then back on in less then 60 seconds! Between 24.5 and 29K I more or less plodded along at a 6:00 pace. When I hit 29K I slowed it to a walk, 5kmh until I hit 30K mark , 2 hours57min.

A little better then last weeks 29K in 3hrs1min. With the exception of the very short break at 24.5K it was a continuous run , something I haven't done in some time.

I didn't fuel today's run , all I had was 1 bottle of Gatorade in 3 hours. The last hour was getting tough. I am going to Runners Den Friday , getting Eload and some fuel. I am going to up the carbs, electrolytes and hydration on the long runs. Not using anything makes a 30K run feel more like its 50K!

Not a great start to 2011, looking back and going forward!

Jan Total = 189.6K

Wanted to be around 300K but due to a bout of Bronchitis the mileage just wasn't there. On a positive note I feel like i am back on track again so I expect to hit 300K in February.

Looking forward to Boston and Sulphur Springs I cam up with a plan during my LSD this morning. Between now and Boston its a 28-32K LSD , a 16-20K 5:30 pace, a weekly tempo for 5-7K at a 4:30 pace and throw in a couple of what ever runs. After Boston I really ramp the mileage doing 2 30-40K LSD a week , forget about the tempo runs , add a couple of 20K runs and then a what ever or two. This should get me ready for both of the big events.