Saturday, November 30, 2013

Trail today

Another busy day replacing most of the flooring in the house.  Made some time to hit the snowy but not too cold trail logging 11Ks this afternoon.     Heading to Blue at 07:00 am for a few hours of Skiing and will hit the trail when I return in the afternoon.

Thursday, November 28, 2013

Run Two

Not quite what I wanted or planned but I did manage a 17K @ 5:42 pace run after work today.  

Run One

6K@5:42 pace done on my lunch break...4 hours til I hit the treadmill again.

Wednesday, November 27, 2013

Tradtional Lunch

Little 5K@5:42 pace at lunch today!   Treadmill LSD on the books for late tomorrow afternoon.  Aiming for a 26Ker to round off the month!  

Tuesday, November 26, 2013

Late afternoon run

18K@5:42 pace on the treadmill at the end of the work day today.  

Monday, November 25, 2013

Sunday, November 24, 2013

Trail Sunday

Did some more looping today running 12 laps and with getting there and back logged 12.2K at an avg 8:38 pace.   A little faster when it was daylight.   It was a we bit warmer too around -8C with light snow.    I was fairly comfortable for the 1hr46min that I was out there/.  Recovery was great jumping in the Hot Tub afterwards.  Didn't do that last night ans caught a bit of a chill afterwards.    The Hot Tub is perfect after a cold weather run.    

Saturday, November 23, 2013

10 for minus 10

Winters here ,  -10C,  Snow wind and dark just perfect for heading out for a trail run.   Beat down the 15cm or so of snow running my  trail loop 10 times.   It was fun running in a bubble of light.  Didn't really notice the cold too much but I did notice the extra effort required.    Hope I can keep looping all winter.    10K logged at a pretty slow avg 9:15 pace but thats to be expected.   Any day I can run 10K is a good one ,  any day I can run 10K on the trail is great!

Thursday, November 21, 2013

Final treadmill run this week.

16K@5:42 pace at the end of the workday.   I am off but busy but I intend on taking it outside this weekend.  

Wednesday, November 20, 2013


Had a couple of extra hour to kill after work so guess what the first activity comes to mind.    Jumped on the treadmill at around 3:25 pm and ran until 5:45 logging 24k at a mostly 5:42 pace.    Felt a we bit tired at first but quickly got into the run and it was more or less effortless.   Need to do more of these sorts of runs.

Monday, November 18, 2013


16K done at the end of the work day.  Tried to get away at 11am for a little 5ker but it didn't happen so I took my break at the end of the shift jumping on the treadmill.   3-13K I had company in the gym and the time just flew my ...yack, yack, yack for nearly an hour made the time fly by!  

Saturday, November 16, 2013

Back to work

 10K on the treadmill this afternoon at work.    Back on days again!  

Friday, November 15, 2013

Understanding and learning!

You would think I have cold weather running figured out by now but then again I avoided winter runs up until last year in favor of the treadmill.  Yesterday it was just above freezing,  rather breezy with a very low Sun when I headed out to my "trail loop" around 3:30 pm yesterday. Started with my compression hat , gloves,  mid weight Mizuno Breathe Right thermal long sleeve compression shirt ,  my Ron Hill Wind/Water Proof Shell and Tights.   First 800+meter laps was comfortable ,  second lap I was starting to feel  warm,  third lap I dropped the hat , 5th lap the shell cam off.     So I was running through the snow with temps +2C down to a single layer.  I was still too warm judging from the sweat dripping from my forehead.   There will always be sweat but when its dripping I know I am too hot.   In spite of obviously being a little too hot I felt chilled at the same time.   The cool breeze seemed to press on the compression shirt that was wicking away sweat giving me the chills yet I continued to sweat.   I suspect a loose fitting long sleeve Tech T with the Shell breaking wind probably would have been a better choice.    Another option would have been shorts.    Its so much simpler heading out on a warm day.

I logged 12 laps good for 10.3K +/- 635m in 1hr20min good for an average 7:48 pace.    I did a ton of work yesterday on the "new floors" and am really feeling achy today.   Haven't had time for a long run this week but I am satisfied with what I have done.   I will take it outdoors this afternoon for one more 10+Ker before I head back to the treadmill working the next 6 days.  

Wednesday, November 13, 2013

Sunny Windy Comfortable

Nice day ,  rather breezy but the Ron Hill jacket was quiet effective at keeping me comfortable.   13.1K logged today ,  very similar to yesterday but a little more trail today.   I was feeling a little sluggish at the start as a result of prep work for new flooring throughout the house.    

Tuesday, November 12, 2013

Winter Run

After 7 consecutive treadmill runs it was really nice to take it outside today.   Logged 11.7ks ,  back road, tractor trail and trail.   2K in I was startled by a the deepest , loudest MOO I have ever heard,  Sounded more like a fog horn!  When I hot the trail I ran through an area that was being logged.   It was really wet and the mud had the consistency of Jello!   Finished up doing a my loop at the back of my yard.   The deer were just a step ahead of me , fresh tracks in the new snow.

Monday, November 11, 2013


Final mid ,  11K done at a mostly 5:42 pace.  Threw in a few Fartleks at a 5:30 pace.   Oh so gradually adding a bit of the oh so forgotten thing we call "speed".    Looking forward to taking it outside this week.  

Sunday, November 10, 2013


10K at a mostly 5:42 pace this morning.  Threw in some 200m fartleks a slightly faster 5:30 pace.  

Saturday, November 9, 2013

Friday, November 8, 2013


This weeks theme is to add a K a day to my nightly run.    This morning I logged 8K at a 5:42 pace.

Thursday, November 7, 2013

Lunch Run

7K @ 5:42 pace at 3:00 am.  

Horror Hill Pictures

This has to be a starting picture...I look a little cold!

It didn't take long to get comfortable  and it wasn't too long before I took off the Hat.

Wednesday, November 6, 2013

November Pace

6K at a 5:45 pace this morning.   Decided to make all Nov treadmill runs at a slightly faster 5:45 pace vs my 6:00 pace that I have been running forever.   Dec will be 5:30!  

Bad idea #21031102 - Video

Tuesday, November 5, 2013

Wow , a rest day

After 34 days of daily consecutive runs I took a rest day Monday.   Felt like I was fighting off a bug Sunday/Monday so I gave into it not running yesterday and think I may have shook it off before it took hold.   Good thing too because I just started my night shift.    Logged 5K this morning at 01:30 am.    

Sunday, November 3, 2013

#1 best thing about running my trail loop in the cold!

10.1k done on my trail loop this afternoon.  #1 best thing was the fact that I didn't need ice in the cooler so I was able to fit in one more Beer....sweet!

Saturday, November 2, 2013

"Bad Idea #21031102"

Another fun run in Dunedin is in the books or should i say blogged about!  Vertical Pierre was at it again and put together a fun run better know as " Bad Idea #21031102".

Race started at 6:00 am and was staged from the Dunedin, Ontario Community Center.     Originally I was thinking 50 Miles ,  then that became 50K and after the HH swollen leg it was just going to be a long one.   I worked until midnight and was aiming for a noon start and that more or less what I did.   Its a 13K loop ,  half Bruce Trail single track and half tractor trails and back roads.   I headed out in the opposite direction climbing " Lavender Hill".  Determined to run it I made it all 1.6K with a vertical gain of some wheres around 130 meters averaging a 7:40 pace .... not a bad warm up.   It was about another K to the trail head and about 5K to the other road section and aide station.  I was full of ideas about what I wanted to do.   Decided I didn't want to do the 5 or so Ks of road after the trail and decided to loop back when I reached the end of the section logging somewhere around 15K. When I got to the AS I decided to run the "Creemore" road West towards 124.  I was going to turnaround sooner but after the stop and go trail stuff the road was a nice way to stretch the legs.     Took allot of video on the way out so I was quicker coming back.   When I got to the end of the trail section I decided to follow the Bruce Trail a bit further and ended up running into Lavender.   Decided to continue the Bruce a bit further past the community along the road looking for the trail head again but tuned back a couple of Ks later heading for where the day began.   I didn't do any nutrition ,  no electrolytes just a bit if a water and 3.5 hours in I was starting to feel the lack of calories.   When I got to the finish I was 1.5K shy of 25K so did a little out and back ending the day at 25.0K  in 3hrs45mins.    

The weather was a bit of  rain and snow as well as overcast and rather breezy in the open.  Temps hovered just above freezing.  There had been a to of rain over the past day or so and the trail was a little mucky here and there.  The #1 hazard besides the cliffs was moss covered rocks.   Work my Saucony Exodus Gortex shoes and they rocked....almost dry feet.   Wore the tights to keep the legs warmer after 6 hours in the cold and wet at HH last week.  They were comfortable but felt like they were falling down!   Had my RonHill water proof ,  breathable shell with the Mizuno Breath Thermal under and of course top it off with a compression hat and gloves.   I used my Hydration vest which was a little bit of a mistake as it covered up the vents on  the jacket besides I didn't consumer much water as it really wasn't needed.

Afterwards I talked with Pierre, Sharon and Stephan over a bowl of soup and beer before I made my way home satisfied that I logged decent LSD Run.

Video to follow!

Friday, November 1, 2013

Breaking the mold!

7K tonight ,  slightly faster.   Wanted to take it outside today but the high winds meant no trail ... to dangerous.  Dunedin tomorrow when I get up ,  1X13K loop regardless but 2 would be better then I can call it a long run.

Pretty sure I have decided on the 100 miler at Sulphur in May.   Going to site on it for a bit but he more I think about it the more I would like to do it.   Registered for Run for Kids 6 hour at York in Jan.   Looking forward to that one.   Between now and then I need to get in at least 6 long runs...3-4 hours 30+ Ks.