Tuesday, February 28, 2017

February 2017 Summary

February  -  280.1 km
YTD        -  491.7 km

 Ramped it up this month getting three long runs in.    I try to average 10 km  / Day and thats exactly what I did.    I was suppose to do a Snow Shoe Race but  decided I didn't want to do it...next year!   No races are scheduled between now and PYP at the end of April but thats a very short 8 weeks or 6 more long runs ... a good measure!

February Summary
Treadmill,  18 Runs - 144 km
Track,           3 Runs - 102 km
Road,            3 Runs - 30 km
Trail  1 Snowshoe     - 4.1 km

There were 4 rest days and one 2 run day.

Treadmill Tuesday

 Thats a wrap on Feb 2017 logging a little 5ker on the treadmill this evening.    Yesterdays long one tuckered me out ...super tired through the rest of the day!!!!    OK today but feeling yesterday a bit so I did a BAM at lunch!    Weighed in ,  176 lbs ...back to my usual weight,  also a wee bit seasonal.  

Monday, February 27, 2017

Y Monday

Routine 32Ker done on the track at the Owen Sound Y today.   I started tired and ended tired usually it get s me pumped but not today...its just like that sometimes!

Forgot Saturday too!

Still running but a little behind blogging it.  Saturday was just a little 10K out and back on the 2nd.  The temps were around freezing but there was a bitter cold damp wind that made me very happy to do a short one!

Saturday, February 25, 2017

Thursday, February 23, 2017

Warm Thursday

We bit warm n the Gym today logging another 7Ker on my meal break.

Wednesday, February 22, 2017

Tuesday, February 21, 2017


Yesterday was a breeze today seemed harder and yet I was better rested...suspect the infamous treadmill fatigue! 7Ks logged as usual.

Monday, February 20, 2017

3 Fartlek Monday

Back to work logging 7Ks the usual way on the treadmill on my meal break today!

Sunday, February 19, 2017

Friday, February 17, 2017

Out and back on the second

It was near freezing ,  sunny with a light breeze from the south ....10Ks logged,  very nice!

Thursday, February 16, 2017

Y Wednesday

 Returned to the Owen Sound Y yesterday and logged a 36K run on the track.    It was a solid run at a mostly 5:45 pace.  As is usual I did zero calories consuming 3 bottles of Water and 3 S Caps.   Felt the Glycogen burn around 2hrs45min just slowed to about a 6:15 pace to accommodate the extra O2 demand.  

Tuesday, February 14, 2017


Same lunch run as yesterday a 7Ker on my meal break today.

Sunday, February 12, 2017

Longer Yet Sunday

14K doe this afternoon on my meal break.   Did the usual 5:00 pace with 4:45 fartleks every K starting at the 4K mark.  

Saturday, February 11, 2017

Friday, February 10, 2017

Thursday, February 9, 2017


Back to work logging a 5Ker on my meal break!

Y Tuesday

 34Ks logged at the Y in Owen Sound on Tuesday.   It sure was allot easier then the previous week.  Had some company running with Grant so it made it allot more enjoyable.    Ran the 32Ks at a mostly 6:00 pace then did a 2K walk at the end ...cool down!

Yesterday ,  Wednesday I wanted to get a Snowshoe in but ended up doing more house stuff...unplanned rest day of sorts!

Tuesday, February 7, 2017

Two Run Monday

2nd Run   (its a bit of a stretch calling it a run) done yesterday afternoon logging a 4.1K Snowshoe on the backyard trail.  4 laps were done and the first 3 were more or less breaking trail .  The Snow was very deep and heavy so it was tough going.  I am hoping to get out a little more now that yet again the trail is groomed.    The weather was pleasant ...light snow a bit of Sun and no wind with temps near freezing.  

Monday, February 6, 2017

Mid 7

10K logged this morning ... not quite the run I wanted but any day I can run 10K is a good day.

Sunday, February 5, 2017

Mid 6

12K logged on my meal break this morning.

Wore the HRM again forgot to turn it on until I was 2K in .  I was up to my 5:00 pace when I started it so I was already at 124 bpm  ran through about 10.5 K before starting my cool down and maxed out at 138 bpm on my last 3 fartleks.   You can clearly see the rise in HR by about 5 bpm as a result of the 8 fartleks I did.  Its cool to see the gradual increase in HR through the first 30 min then it seems to level out.   It would be interesting to keep going until the resources are tapped out and the HR would start to rise exponentially again...guessing around the 2.5 to 3 hour mark   thats with no fuel or hydration.   The things I do to humor myself on the treadmill.  

Saturday, February 4, 2017

Mid 5

10K logged on my meal break this morning.   It was a mostly 5:00 pace with 4:45 fartleks at 4,5,6,7 and 8K marks.   Wore the Garmin to entertain the mind .   HR never got into the 140s,  cadence is still up there...kind of make me want to to try a lung burner sometime soon.   Its been well over a year of the 5:00 pace and 4:45 fartleks so its time for a 5, 10 or 21.1 Ker.

Friday, February 3, 2017

Mid 4

Another 3am Run done logging 8K at a a mostly 5:00 pace with 0.2K 4:45 fartelks starting at the 4K mark and every K until the run was done.  

Thursday, February 2, 2017

Almost BAM

Left it a little late this morning but I did make it to the Gym logging a 7Ker the usual way.

Wednesday, February 1, 2017


Bare Ass Minimum done this morning logging a 5Ker on my meal break.