10.3K logged on the back roads and tractor trails of West Grey. Got out a little after 7am which is rather exceptional for me. It was a couple of degrees below freezing and just a slight breeze here and there. It was OK but I would have preferred it 10 degrees warmer! It was good to get it done early and it was especially good to take it outside and run some hills!
Fitbit
Garmin
. Running is really quite simple for me , to run long I have to run long and to run fast I have to run fast and to run long and fast I have to run long and fast and to run really long I have to learn to run slow and eat like a horse
Saturday, March 31, 2018
Thursday, March 29, 2018
Wednesday, March 28, 2018
Tuesday, March 27, 2018
Monday, March 26, 2018
ATB - Sunday March 26
Did my 4th " Around the Bay" 30K road race yesterday. I wasn't racing it just out to run with a couple of friends and have some fun along the way. Ran with Patrick and Chris , this was Chris's longets ever run and he had an ambitious 3 hour goal. Patrick like myself was just in it for a nice LSD. I joined some of my ultra peeps doing the " Easterbrook Challange. which was a loaded foot long and a pop followed by 3 truffles a K or two later. Hung in there with Chris and Patrick through the 14K mark. It was super windy and a bit on the cold side not being much above freezing. Patrick took a washroom break at 14K so I licked it into high gear logging some sub 5:30 Ks banking a bit of time for the hot dog stop. I thought the food was at the 23 K make so at around 22K I geared it back to a 6:30 pace so I would be better prepared to stop. As it turns out the Hot Dog stand was at the 25K mark. It seemed to tale for ever to eat the dog and I dropped from the 2:55 bunny to the 3:15 bunny! I knew I would have to boot it to catch my buddies but it took me a K to get back up to pace after eating then at around the 28K mark I downed 3 truffles!!!! They were a bit hard to get down but I managed to pick up the pace again an caught up with Chris and brought him into Cops!
Shot a to of video and will put it together soon and post it too the blog!
Splits ...
Shot a to of video and will put it together soon and post it too the blog!
Splits ...
Wednesday, March 21, 2018
Tuesday, March 20, 2018
An old friend
Used the old treadmill in the Gym today ... narrower belt and it felt like I was going downhill. Logged the usual 7K Heart Run will repeat this one again tomorrow.
Sunday, March 18, 2018
Extended Heart Run
Originally planned on a 12Ker @ 5:00 pace but I got bored so I decided to tack on a " Heart Run" at the end. Was up to a 5:00 pace in the first K held it through 7 then then increased 0.2 kmh , did that again at the 8 and 9K mark held the 4:45 pace until the 10K mark doing a 0.2K 4:30 fartlek then back to the 4:45 pace until the 11K mark where I started the cool down walking the last 300 meters.
Super enjoy the speed , its taxing but a whole let less mind numbing then the slower pace on the treadmill. Wesights tomorrow then a couple of 7K Heart Runs Tues/Wed then something short and easy outside Thurs/Fri before Sundays ATB. I am not racing ATB jsut running it with some friends , one doing his longest distance ever. It should be a great start to the 2018 season!
Planned events to date ....

Super enjoy the speed , its taxing but a whole let less mind numbing then the slower pace on the treadmill. Wesights tomorrow then a couple of 7K Heart Runs Tues/Wed then something short and easy outside Thurs/Fri before Sundays ATB. I am not racing ATB jsut running it with some friends , one doing his longest distance ever. It should be a great start to the 2018 season!
Planned events to date ....
Friday, March 16, 2018
Tuesday, March 13, 2018
Last Y Run of the Winter
Wrapped up the indoor track season today logging a 32Ker at the Y today. Got faster each 10K segment pushing the HR up to within 10 bpm of max at the end. Next lone one is ATB in 2 weeks...not racing , running for fun with friends its just another LSD run!
Sunday, March 11, 2018
Mid 7 ...YEA!
10K Pyramid Run done tonight on my meal break. Started off at a 6:00 pace slowly worked up to a 5:00 held it for a K then slowly ramped back to a 6:00 pace walking the last 0.3K did if for no other reason to break the monotony of running on the treadmill.
Mid 6
Nice little easy 5K @ 6:00 pace this morning on my meal break. Followed up the run with an upper body weight routine.
Saturday, March 10, 2018
Friday, March 9, 2018
Mid 4
2nd of three 7K heart runs this week was logged early this morning on my meal break. HR was much higher tonight ....I have no idea why?
Wednesday, March 7, 2018
Mid 2
Working mids again , took last night off after Mondays long run. This morning I logged an easy 5Ker @6:00 pace then I did an upper body weight routine.
Tuesday, March 6, 2018
Y Monday
30K done on the track at the Y in Owen Sound yesterday. I am planning at least one more long one indoors before taking it outside again! I really don't like going long outside when its below freezing.
Thursday, March 1, 2018
March ...it begins!
March 1st today , more or less the start of the 2018 running season with ATB at the end of the month! Logged one more 7K Heart Run during this evenings meal break.