Wednesday, October 29, 2014

Lunch Run

One more 5ker done at lunch today.   I am off now so I will be able to take it outside now!  

Tuesday, October 28, 2014

Monday, October 27, 2014

Traditional Lunch

5K the old usual way.  Back on days couldn't burn to too much time in the Gym!

Sunday, October 26, 2014

More then a meal!

Another lunch break on the treadmill this eve.   12K at a mostly 5:27 pace.   It felt great and I liked it!

Saturday, October 25, 2014

Did it anyway

10k on my meal break this eve.  Didn't really feel like spending an hour on the treadmill but I did it anyway.  

Trail Yesterday

Another perfect fall day yesterday.   Headed out a little after 1pm logging another peachy 10ker!    At 5K I stopped ,  soaked up some sun with a Blue.  At 5.8K I paused ,  lite a fire then every lap until 10k  I stopped briefly and added more wood.   It was fun having the heavy cedar smoke wafting through the trail.    Afterwards I had a few more Beers and added some Classic Rock to the already wafting smoke ... JOY!  

Thursday, October 23, 2014

Overdue Trail

 12 loops  for peachy  10K on my trail today.  It was the perfect fall day.   Most of the leaves were down so the normally shady hardwood was awash with amazing Sun.  A light breeze and 13C made it magical ... I was so very comfortable.   Had Garmin data but the  stupid watch went on another vacation.   First 5K were the fastest trail in some time in around 34min.   The Hammock and the Sun were lined up perfect so at 5K I took a break soaking up the rays downing a Blue ....dam near perfect.   I debated going the other 5K but I couldn't come up with a good reason not to run so I headed back out for another 5K a wee bit slower around 40 minutes including the cool down.  

Wednesday, October 22, 2014

Almost didn't get out today but it wasn't a rest day after spending close to 8 hours ripping the old floor out of the kitchen.  Really enjoyed the relaxing Run afterwards...cleared the head.

Monday, October 20, 2014

Mid 7

 A little longer yet this morning logging 15K at a mostly 5:27 pace.  HR was a little higher tonight creeping up to the high 130's.

I thought the HR would plateau but instead it just kept increasing.  Recovery was the same as yesterday minus the 5 min sit down.    I would like to take it past 20K to see if the HR continues to increase.    I also need to determine my MAX HR .. been years since I did that...use to be around 165-170 but I have a suspicion its high 150's now.   Regardless of the HR data its more or less just another way to entertain myself on the Treadmill.

Speaking of Treadmill I really didn't mind it over the past 7 days.  The new found love of the dreadmill is the Hoka One One's ...they take all of the hurt away.  No sore joints or feet issues.  I cant imagine not running indoors in these shoes!  

Speaking of indoors now I have an opportunity to take it outside this week not returning to work until Saturday.  

Sunday, October 19, 2014

Mid 6

12k at a mostly 5:27 pace this morning.  HR was about what I expected high 120's to low 130's.  11K in or about 60 min  I started to gear down 11.0-11.2 @ 10kmh,  11.2-11.4 @ 9kmh,  11.4-11.6 @ 8kmh then 11.6 to 12.0 @5.1 kmh.   At 12 K I sat down for 5 min.  Transition from running at 11kmh to walking at 5.1kmh between the 11 and 12k mark the HR droppped about 30 bpm.   Sitting down for 5 min it dropped less then 10 bpm.   I was expecting more around 20 bpm.    

Saturday, October 18, 2014

Mid 5

One more 7ker done at a mostly 5:27 pace.  HR was 6 BPM lower and the recovery was a wee bit better then yesterdays Run.   I attribute the difference to less stress before the Run...maybe!   There was more bad data until I start sweating and it makes a better connection!

Friday, October 17, 2014

Mid 4

7K the same as Mid 1,2 and 3!  Tonight the HR was about 6BPM higher the the rest of the week.  Suspect Caffeine OD may have been the culprit.  

Thursday, October 16, 2014

Mid 3

Another 2am 7K at a mostly 5:27 pace run this morning.   Remember the HRM this time ...

I am beginning to believe that the spike early on in the run may be true but then again maybe not!  Barely broke 130 tonight.    I was short free and a little cooler so I suspect that brough the HR down just a tad!  

Wednesday, October 15, 2014

Mid 2

Forgot the HRM at home ... no toy to play with on the run.   Logged another 7k run at a a mostly 5:27 pace.   Talk about holy hot compared to the 5K.  Gym was a little humid and a wee bit warm so that could have something to do with it!  

Tuesday, October 14, 2014

Mid #1 + HR Fun

More mids and more playing with the HRM.  Recently I read something about 7K being the magical minimum something to do about recovery and glycogen or something.  Anyhow the theme of the first 5 X 8 hours mids is 7K  so thats what I did this morning 7K @ moslty 5:27 pace.

Monday, October 13, 2014

Monday Trail

Looping the afternoon...12 laps for 10.4K in 1hr49min.  Nice and warm at 15c ,  almost too warm.  Quite the contrast from Saturday.   Starting mids tonight so its going to be mostly if not all treadmill for the next week!

Saturday Trail

10Ks mostly trail some road logged on Saturday.  It was only around 9C and  was n shorts.  Legs felt heavy and the joints were a little achy.   I had spent the morning closing the pool ,  putting away the patio furniture and K yaks so there was lots of bending and lifting so that may have had something to do with the way I felt but I think it was probably more the  cold!  Next time its in the single digits I am going to try tights!    Looped for a bit then headed out around the McCormick Rd and then looped a bit at the end.  Logged one K at my 5:27 Treadmill pace ... on the road of course!

Sunday Trail

More or less did the same thing Sunday another 10K  ,   bit of looping  then the Mc Cormick Rd finishing up on my trail again.  I was dressed the same as Saturday but was way more comfortable with temps hitting 14C ...just about perfect.   Hammock time after the Run was really really pleasant unlike Saturday where I was frozen!   Logged 455 meters getting to the trail head then   9.6K running with the exception at the end of the run where I power hiked up a couple of Big Hills ending up back at the Hammock!

Friday, October 10, 2014