February Totals

I ran outside 6 times for a total of 40.6K.
I ran on the Track at the Owen Sound Y 3 times for a total of 103.3K
I ran on  the Treadmill at Work 20 times logging 154.0K.  

Grand total for the month was 297.9K.

YTD 510.7K  

Lunch Run

Working 12 hours today so I had time to go longer logging 12.1K@5:15 pace.   4K in I added a 200m fartlek for 200 meters at a 5:00 pace ... repeated until I  passed 11K.  

Lunch Run

5.1K on the treadmill at lunch today

Turned left instead of going straight!

Planned an out and back on the 2nd but decide to turn left at the 6th side rd to add some hills.  Cant quite figure out why I don't do that route more.  Logged 10.1 km today ... I am happy with that.

Last Minute Y

Didn't plan well this week but did manage to get the the Y unexpectedly this evening logging  31K.

Did it in 3 parts.

Part 1

Was moving along well  at around an avg 6:00 pace up until 18K.  Saw someone looking at my car and leaving a note.   Curiosity got the better on me so I ran out at the 20K mark and it said " we found your keys check in at the front desk" .  Checked but they weren't mine...nice of them to go to the effort to find the owner!

HR climbed from the low 130`s to high 140s other wise uneventful and solid.

Part 2

The break over the keys made me feel refreshed.  I ate and drank and set myself up before I hit the track again.

 Pace was a solid  6:10  a little slower then then the 6:02 the in the first 20K.   I was starting to fell a bit fatigued but able to maintain pace between 25k and 30K.   I pushed to 29K then checked the HR and it was into the low 150s.   I seem to be able to plod along in the 140s but going long 150s is too high to sustain for more then an hour or 2.

Part 3

I was going to go longer and was feeling good but I decided there were other things that I wanted to do so I did a cool down walking 1K.

Fitting it in

Just a little 5.1Ker between trips to Blue today.

It wasn't pretty but I got it done!

Just didn't have it in me this morning but I managed to log my minimum for a 12 hour shift logging 10.1Ks on my meal break.

Mid #6

12.1kn @ 5:15 pace done this morning on my meal break.   Garmin data was interesting because I started to pick my feet up quicker at around the 40 min mark.

Are we there yet?

5.1K @5am@5:15 pace this am...it was psychedelic!

Mid 4

7 #pointone this morning on the treadmill at work.

Got some good HR data tonight.  

Treadmill Foot Selfie

5.1K on the treadmill at work this morning. 5 #pointone done at 3am. Thought I would be the first to post a time laps treadmill foot selfie!

Mid #2

7.1K tonight at 3am on my meal break.

Mid #1

5 ‪#‎pointone‬ done at 3am..mid #1 of 7, pure joy! Entertained myself streaming http://peaceradio.jimdo.com/ .

Mild Monday

You know its been cold when -19C feels not too bad.   The wind chill was non existent but there was very little Sun just barely enough to cause a slight shadow!

Logged another "minimum" day 5.1K almost exactly the same way as yesterday.  

Balaclava Day ... -22.8C

5 #pointoneone out and back on the 2nd today. Its probably the coldest conditions I have ever run in -22.8C with a light Northerly Breeze. The Sun was a Godsend. Tights were a little too light ...mid weight just didn't cut it. Overall I was pretty comfortable and could have doubled it up but I had a good excuse not too going "long" yesterday. This was Run #2 this month that I wouldn't have done if not for the February Challenge.

Y today

Bitter cold weather today so I decided to take it to the track today logging 30Ks at the Owen Sound Y.    Patrick and Anne Elizabeth joined me making for an awesome afternoon.      Lots of social time and a few bathroom breaks ...you can tell what kind of day it was by the HR.

Started off "fast" ,  Anne showed up and ran talking to her for a bit.   Bathroom  break ,  Run then Patrick showed up so it was yak yak slowly climbing ....run , walk , talk great way to log a long one!

Minimum

5.1k@5:15 pace on my meal break this eve.   LSD at he Y tomorrow.

Lunch Run ...yup again.

4 of 5 planned lunch runs done this eve.  As is usual it was 7.1K@5:15 pace.  

Lunch Run

5.1 km on my meal break this eve.

Two Run Tuesday

2nd time lacing up today logging a 7.1K run this evening on my meal break.

Today's Run - WARNING Graphic Detail

Data Movie

Lunch Run

7.1 km @ 5:15 pace this eve on my meal break.

Recovery Run

 Logged a little 5 ‪#‎pointone‬ K Run outside! It really wasn't all that bad and I had a little pop in my legs but I really did not enjoy the cold! Recovery time now...grabbing a few Beers and heading to the Hot Tub to watch it get dark.

LSD at the Y

42.3 km logged on the track at the Owen Sound Y yesterday.  Was fighting it the first 4 hours with some GI issues but hung in there finishing strong.

Bathroom breaks are quite apparent by the dips in the HR.  Its a good way to recover the HR!   First hour and a bit were plodding along talking to Grant then I more or less zoned out for the last 4 hours.   In the last hour of running I didn't watch the HR as it was making me tired watching it slowly rise.

Up next...

Last lunch run of the week done.  Another routine 5.1K@5:15 pace.

LSD at the Owen Sound Y tomorrow ... Noon til 5ish.

I have been working on my fuel belt this winter tipping the scales at just a little over 180lbs up about 5lbs over my Summer Ultra weight.  

Runch

Another 5.1K at lunch today.

Runch

Taking part in ken Neimans " February Challenge".   Apparently running at lunch is also know as a Runch Break ... learned something new!  So today my runch run was 6.1K@ 5:15 pace.

Another 5 #pointone today!

HR Zones

Been thinking about HR Zones and goals and what not.


The Zones ....

Zone 1: 60-70% of threshold heart rate: A very, very light intensity effort level marked by easy breathing and complete conversation. For many runners, this zone comes in the form of a walking pace as it is a very low intensity. Use it: for warm up and cool down, easy recovery workouts.

Zone 2: 70-80% of threshold heart rate: A light intensity effort level where you can still hold a conversation. Use it: for easy/recovery runs, warm up and cool down.

Zone 3: 80-90% of threshold heart rate: A moderate intensity effort level where you begin to hear your breathing, but you can still talk in sentences. Use it: long runs, training runs.

Zone 4: 90-100% of threshold heart rate: A comfortably hard intensity effort that is just outside your comfort zone where you can talk in one-word responses. Use it: for tempo runs and mile repeats to raise the lactate threshold (redline) and be able to run faster at easier effort levels

Zone 5: 100-110% of threshold heart rate: A hard intensity effort well outside your comfort zone where you can’t talk. Use it: for interval workouts and the final finish of your race.

My Garmin setup ...

So I spend most of my short Runs  in Zone 2 131-142 BPM.    If I want to improve speed I need to spend some time in zone 3 142-158 BPM.    I need to add Fartleks or perhaps Hills and heaven forbid a Tempo Run and push into Zone 4...YIKEs!

Lunch Run

6.1 K @ 5:15 pace done on my lunch break today.

January 2015 Totals

212.8 km logged.  

 One race .  R4K Jan 3 just shy of 62km logged in 8 hours.  It was a pretty light month distance wise but it didn't feel that way.  Next planned "Race" is PYP in April.  Everything is working very well and I am more or less running pain free.  I totally credit the Hokas for my my lack of hurt with  so many Ks on the treadmill.  

Pyramid Run

27.1K on the Treadmill today.  Call it the Pyramid Run cause I ramped up then ramped down.    First 2K lumbered up to a 6:00 pace then every 0.5K I increased teh pace 0.1 K until I got to a 5:00 pace at around 12K then I went the other way slowing 0.1K every 0.5K until around 22K then headed it back 0.5K every 0.5K unitl I hit a 7:30 pace at 26k then walked the last K at a 12:00 pace.  I was through a 1/2 in 1:58 and averaged a 10.75 kmh pace through the first 2 hours.  For me its a speed workout!