Sunday, November 30, 2014

November 2014 Totals

November  -  294.6 km
YTD          - 3112.0 km

November breakdown...

Ran  25 out of 30 days this month.

No Races

Treadmill at work , 15 Runs    =  122 km... all at a 5:27 pace
Punta Cana DR, 6 Runs           =    87 km ... all above 25C
Track at the Y    2 Runs           =    65 km ....thats 390 laps on the indoor track.
Road/Tractor Trail 2 Runs       =    20.6 km .. . 10.3 km in shorts @ 13 C

Here are my November totals for the  past 5 years...

2013 - 295.4 km
2012 - 278.0 km
2011 - 290.8 km
2010 - 182.1 km  BQed Sept 2010 @ STWM ..must have been resting on my laurels LOL!
2009 - 270.1 km

And that's a wrap for November 2014

12K@5:27 pace at midnight.                      

Saturday, November 29, 2014


7K at a moslty 5:27 pace this morning at 4am.   Going on about 4 hours sleep working my 5th of 7 nights I am exhausted beyond tired.  The toughest part about running on empty is lacing up.   I know that the reward comes afterwards with that feeling that only a Run can provide.  

Friday, November 28, 2014

Midnight Runner

12K@mostly 5:30 pace tonight at midnight.    Run felt very solid like I could have done a 42.2 at that pace...must be doing something right!

Thursday, November 27, 2014

Weigh In

175 lbs ,  a little lighter then the Summer but there has been a whole lot less Beer!    Felling a bit tired tonight but I still managed to log 7K at a mostly 5:27 pace this morning.

Wednesday, November 26, 2014

Early to go longer

Came into work a little early and ran into my work day logging 16K at a mostly 5:27 pace.  

Wore the HRM just for entertainment.... started in the low 130's and worked up to low 140's towards the end of the Run.  Circled is the bad data and I drew a line where the real data should have come in. 

To entertain myself on the Treadmill I brought my Apple TV and was streaming classic rock from around the Globe.   Switched to Bruce Trail Videos ... it was nice to see real trails and running whilst on the treadmill!  

Tuesday, November 25, 2014

133 BPM at 2am

7K at the usual 5:27 pace this morning.  Entertained myself wearing my HRM ...came in around 133 BPM.   Mid#1

Monday, November 24, 2014

November 23 + 13C = Shorts

Its not often Run late November where  shorts are a good choice however today was different.   It was windy ,  wet ,  mucky and warm but I loved it.    The SuperNova Gortex shoes worked like a charm toasty dry feet after traversing many flooded and slushy tractor trail sections.   I was a little over dressed up top in my breath thermal and open shell but it was a toasty warm and I was only planning and hours run.  Did the "McCormick" loop logging a 10.3K Run in around 70 minutes.

Sunday, November 23, 2014

Y again!

Back in Owen Sound at the Y yesterday.   Had some company on the track yesterday Grant and Patrick joined me.   Both are running R4K 8 Hour.    Patrick has never gone past a 21.1 so we are going to get his first 42.2 done at York.    Patrick logged a 21.1 with a walking break at 9km and a 2km cool down at the end.  Grant and I logged 35km mostly at around a 6:00 pace.    Will be back a week from this Tuesday for another go at the track ..... thinking at least a "Full".

Thursday, November 20, 2014

Wednesday, November 19, 2014

Snow Wins

Lots of battles with the weather over the past day!   Feeling beat so I cut it short at 5K this evening.  

Tuesday, November 18, 2014

One more

Another eve another 7K@5:27 pace on the treadmill.   Wasn't so bad I had a another person in the Gym tonight so it was nice to chat.  I was back to the Hokas .... way way way better.  

Monday, November 17, 2014

Mixing it up

Adidas Super Nova Gortex Trail shoes Saturday on the snowy back roads and tractor trails of West Grey.  On Sunday it was the Hokas on the Track at the Owen Sound Y.  Today it was the Mizuno Wave Elixers on the Treadmill.   Didn't notice much of a transition jumping between my Hokas and the Trail Shoes but holly smoked the Mizuno's on the treadmill were weird!!!   Felt more like slippers then running shoes.  I though the treadmill had a negative incline yet it was flat.  My left knee tweaked the first couple of dozen steps and my right foot metatarsal was a grinding away even with the supports.   I am a BIG FAN of the Hokas.    I did 30K on a hard track and the feet felt great/    It will be interesting if I feel the same way as I up the weekly distance!  

Logged 7K at a mostly 5:27 pace on this evenings meal break.  

Sunday, November 16, 2014

Runs with elastics!

Back Running Track at the Y in Owen Sound today.   Used the usual 6 elastics and iPad to keep track of laps.   Move the elastics from  left wrist to right rist when all 6 were gone I tapped the iPad for a K.     Goal today was 30K in 3 hours and thats exactly what I did.   Had two bottles of water ,   2 s caps and no calories what so ever.  Towards the end of the run I was brearthing a bit heavier and was a little warmer as I  was running low on Gycogen starting to burn more body mass!    Netx week the goal is 40K in 4 hours but I will definetly be doing calories and more S Caps and water.      

Saturday, November 15, 2014

First Winter Run

I have avoided taking it outside in the cold but the inevetable happend today.  Dawned my tights ,  thermal gear,  shell and gortex shoes and braved the winter world.   Its sucked as is usual ...cold at first,  then colder when the I started to sweat then too hot followed by cold hands and then to top off the joy it was the cold arms.   True joy came when I grabbed a Heniken and jumped into the Hot Tub its almost as good as the Hammock with Tunes in the Man Cave in the Forest.    Logged 10.3 Ks all together ...enough for my first taste of Winter glad to have that one behind me now!

Friday, November 14, 2014

and Friday makes 5

5th and final lunch time treadmill run of the week tonight logging once again 7K@5:27 pace.   I have manged to avoid taking it outside in the cold .... first few runs are tough but it gets better quickly.   Just a matter of reestablishing the cold weather routines.

Thursday, November 13, 2014


Another maintenance run this eve.   7K done at a mostly 5:27 pace on my meal break!

Wednesday, November 12, 2014

One more

7K@mostly 5:27 pace this eve on my meal break...maintenance running at its best!

Tuesday, November 11, 2014

Lunch Run

Same as yesterday ,  7K at a mostly 5:27 pace.  It seemed easier today.

Monday, November 10, 2014

Sunday, November 9, 2014

October Totals - A little late!

October 246.2K
YTD    2817.4K

One race Run For The Toad 50K , Oct 4th.   I was a little light on the Ks missing a couple of long runs but thats OK as I will be gearing it up a bit in November working towards the R4K 8 hour January 3, 2015.  

Friday, November 7, 2014

Last run in the heat for awhile

10.8k logged this morning.  After raining all night it was overcast and very humid with no breeze.   Did the "Resort Run" again.  Had to detour in a couple of spots to avoid getting my Hokas wet.    Home tomorrow so its back to the treadmill ,  great white out of doors and the track at the Owen Sound Y.   How many weeks til R4K?

Thursday, November 6, 2014

Beach today!

After back to back longish runs I decided to hit the beach today.  High Tide,  High Surf and Global Warming made for a challenging run.  The 10.8K I logged was done weaving in and out of resorts due to no beach...yeah no beach.  Thats not the Punta Cana beach I remember running on nearly a decade ago!  Shoes filled with sand as a result of running through the surf.  I can handle wet feet but when you toe box is filled with what feels like concrete it becomes a little uncomfortable!

Wednesday, November 5, 2014

Back to back at 15.5333 Deg North of the Equarter

No intention on going longish today but the weather was great and I had time on my hands so I really couldn't come up with a good reason to stop today logging 21.3 Ks at an avg sub 7:00 pace.  Quads hurt after yesterdays Run ...almost gaver into the urge to pack it in after 10K but the little Ultra Voice was telling me to " Suck it up Princess" so I kept on going and going and going for 2hrs27min.  Pretty  slow for a 1/2 but it was 20-25C  and 80% Humidity!

Tuesday, November 4, 2014

Longer today

It rained all night here and by the time day break happened it was clearing up so it was only in the mid 20's with less humidity at 7am ...made for a great 20K resort run.  Waves were ponding in on the beach so I knew that the beach run was a no go...maybe tomorrow!   Originally intened on 16K but I felt great so I kep going.  Most Ks were sub 7:00 pace  a big improvement over yesterday.    Hope to more or less do the same run tomorrow however I need to lace up around 6am to avoid the extreme heat.

Monday, November 3, 2014

Saved by Sea Weed

Started off on then beach this morning but high tide and a strong offshore breeze through a ton of sea weed up on the part of the beach that I can run on.  Less then a K in I turned back and headed form the resort and started looping a 1.6 K route.   The resort run was mostly shaded so sun exposure wasnt an issue although the 28C and close to 100% humidity made for another challenging run.   Being a little hung over and a tad bit dehydrated didn't help.   Its suppose to rain here tomorrow so I am looking forward to some relief to allow me go go longer!  Almost forgot ....12.1 Ks logged today.

Sunday, November 2, 2014


12K logged on the beach this morning.  Nothing quite like waking up at 7am with a big head then lace up!   The Sun was up by the time I hit the Beach around 07:30 am.   Headed directly into the Sun and ran until I felt like heat stroke was seetting in then turned around and headed back.   Heading back the Sun was at my back and suddenly there was a nice breeze in my face...saved!     I have run some warm ones this past summer but nothing like the 28C ,  100% Sun and 90% humidity!!!!!   Recovery in the pool was sweet.....

Now what to do today??????