16K on the treadmill today

Did an easy 16K on the treadmill today , 1-4K@11kmh, 4-9K@11.5kmh, 9-11K@12kmh, 11-13.3K@13.3, 13.3-15K@12kmh then cool down to 16K!

13.3 mark was at 1:09:00 , finished in around 1:22:00.

Weather is shitty , 10C / Fog and my road is mush! Cant wait for it to freeze again !

Ron.

Next race

Next race ...http://www.runwaterloo.com/r8.html

10K today , Garmin 305 Data ***Click on Image***

10K at -18C TODAY

It was cold and I was over dressed ! Havent been doing to bad at dressing for the weather but today I blew it .

Had light cottone socks, underware and my metal T Shirt for starters , then I put cotton long johns over the top ! On the leggs I added a cotton PJ type pane and a loose fitting running pant. On the top I added a cotton T Shirt , Cotton Sweet Shirt anb then a Nylon Wind breaker . To top ti pff I had a toque and gloves ....too much !

At around the 5K mark/27 min I was way too hot , the Nylon Jacket was open and the touque came off . At 6.5 K I lost the Nylon jacket !

5K today

Did a 5K on the treadmill today , easy run at 11.5 Kmh and a heart rate around 140 bpm. I originally intended on going further but I felt tired so I didn't push it .

Ron.

Missed a good one

Ugh ... last day of 2007 and I missed a chance for a perfect winter run. I was going to head out around 09:00 am , the plow hadn't been by yet and there was a few cm of fresh snow on to of ice . Decided that it was just too dangerous for the road so I planned on heading to work early to hit the gym again. I left the house at 10:00 am.. it was gorgeous out ! -3C, no wind, little ice fog kinda a hazy sunshine and the road was plowed and the running area looked to be hard packed snow . I almost go back up into the driveway to do a road run but I had a time thing going on, had to be at work for Noon.

Anyway I settled for a 10K on the treadmill , 48:04 ! Not fast but it felt like an effort. I my never ending ways of finding creativity on the rubber belt I started off slow , 1st K in 6:00, second in 5:30 then at the 2K mark hot 12 kmh then every 500 meters upped it 0.1 Kmh until I hot 9.5Km then I did 15Kmh for the last 500m. Always different ! Had the heart rate pegged at 174 for the last 500m , heck the last 2 were at 165 bpm . So the 48:04 isn't bad when the first 2 K were so slow.

10K is a funny distance, there isn't enough Ks to make it up in the end. For me its a more less flat out event ! Now long races , start easy , conserve and pick it up as you go .... that's more like it.

Tomorrow is New Years day , maybe , just maybe I may be able to hit the road . Just think only another 3 months to spring ....UGH !

Ron.

No road run today

It thawed overnight , started to freeze this morning so the road run was somewhat dangerous due to ice. The sander had been down the road but the load was in the middle of the road. Its been my experience that running down the middle of the road is not a good idea!

So I jumped in my car and drove 21K to the Gym to run 10K on the treadmill.... doesn't make a whole lot of sense ! On the way to the Gym I noticed the sensation in my right ankle, I was beginning to think that I shouldn't be running at all but I came up with a really good idea....use my trail shoes. Sauconys on a treadmill are like strapping a pair of trampolines on the bottom of your feet , but it worked ! Shorty after I started another fellow came into the Gym so I had a good gab while I was running! Did my 10K in 48 minutes and changed.

I had to drive one of the kids to Angus today. On my return trip there were a couple of people running on the road . I always get a kick out of watching people run. You can tell so much about the person by .the way they run. Its kind of like the guy who guesses your weight at the carnival. A few days ago on my way home from work I saw some folks running down Highway 6. I don't normally take that route but I turned just to drive by and watch them run.
Races are an amazing place to watch other runners , the best time is as they arrive . From the Vanity Plates on there car to the clothes they where to the set of legs they have carved its all very cool.

Maybe tomorrow I can get out on the road .... hm wonder who will be watching me!

Ron.