Back on track

Back to back runs Friday/Saturday.

Friday I did 13.4 km on the treadmill in 1:08. 1-5K was an easy pace of 11 kmh, 5-10K it was at 12kmh all at a 1% grade. At the 10K mark I lowerd the treadmill to flat an cranked the speed to 13.3 kmh until I hit 12.4 K then over the next 1K I gradually slowed to 10 kmh. This is the same distance that I will be doing in the race Feb 17 , hope to do the race in anything under 1:05...I think its quiet doable !

Today , Saturday I did a 10K Road run , same one as last Sunday ! Temp was -3C , no wind and overcast. I wore light cotton PJ bottom uncer my running pants. On top it wasw my Metal Shirt with a heavy roots sweatshirt . Top it off with a wool hat and wool gloves and I was PERFECT ..... I now know how to dress for -3, wind could make a bit of a difference! Tried to keep a 5 min pace , came close .. finished in 50:35. If you factor in the +/- 200m in elevation I achieved my goal. 8.5-10K the legs felt a little tired , probably something to do with back to back running days ! Breakfast was at 09:30 Bacon / Eggs / Toast / OJ and Coffee ran at 12:30 without cramps ! When I finished I jumped in the Hot Tub with a tall glass of 1% milk and an energy bar , 18g of Protien.

Skiing on Sunday , run on Monday .

Ron.

10K on the treadmill

Did another 10K on the treadmill , easy 55 minutes. Originally wanted to do a 16 but didn't have time so maybe tomorrow .

4 hours of Alpine Skiing, 10K Run ... a good day!

This morning I was skiing , got home mid afternoon and decided to get out on the road for a 10K Run. I must admit hat the run was a little bit laboured. Temp was -3C and it was overcast with no wind. I was wearing long johns, running pants, sweat shirt , nylon jacket and thin wool gloves ..... I was to hot at the 3K mark ! Still trying to figure out the clothes ! The run was a little tough .... three reasons.

1) Just finished 4 hours of downhill skiing

2)Crap food today, 3 ego waffles with syrup/coffee/OJ for breakfast. One grilled cheese sandwich with a large chocolate milk then a snack just before heading out , two large pieces of cake with thick icing and ice cream on the side.

3)Not getting out enough! Work and Family=no time to run. I think about it every day, its real frustrating not being able to get out.

Ran new route , straight North on the second and back! Now I know where the hills are .... I though it was somewhat flat, WRONG 183m up, 184 m down.

Click on the Gamin data to see it large .....

Tomorrow is a day of well deserved rest , except for work !

Not happy!

Work/Family demands have left almost no time to run!!!!! Did a 5K on the treadmill yesterday , easy pace at 11kmh. I really have to do what ever it takes to get back on tack!

Ron.

5K at lunch

An easy little 5K on the treadmill at lunch , 5:30 pace.

Ron.

Been indoors

Did a treadmill run yesterday, 10K in 48 and change started easy finished hard ! Look forward to the weekend and getting out on the road again . Its going to be cooler so things should be pretty solid !

Ron.

16.4km trail run in January?

There was a big meltdown here last week so I was able to get out and do my "Townsend Lake Run" , 16.4Km +/- 500 Meters in El!

Click on Image to Enlarge -----------

Temp was about 1C , overcast with a light breeze from the West. I wore my running pants with a loose fitting PJ type bottom under , on top it was my metal shirt with a Sweatshirt then my wind breaker and of course a wool toque and wool gloves. I removed the hat at the 8K mark , otherwise I was pretty comfortable!





There was a few inches of fresh snow, it compressed when I landed on it but provided a very firm footing. Tired running in tire tracks but it was slippery as hell ! The running was very similar to running on wet sand!





I did the run is 1:31:16, very good considering that the best time was just under 1:30 ! This was the first time I used my Garmin on this loop .... see http://sports.webshots.com/slideshow/562117665OHKMZx for the Garmin data and a slide show of the run ( Taken last Oct.... its white without leaves now ) .





What a treat this run was , I didn't think I would be able to do this route until April. I hardly knew that I was running in January .... totally amazing! I was scouting out large puddles for skating potential. I was so cool to see the contrast between Winter and Summer , I had run this route many many times last summer/fall. I was surprised a the elevation change, no wonder I have always felt somewhat fatigued half way only to recover and pick it up in the last half of the run. The last 3K was on a Snowmobile trail , there were two spots where I had to cross water and got my feet a little wet but it was no big deal , I was almost home.





I hope that the rest of the winter is like this, I am almost running the same amount as I did last summer . Bring on the 08 season!





Ron.