Run by the light of the Moon

Wed and Thurs night I did a 10K run after dark! Pace both nights was around 4:50.

Wed I didn't look at my Garmin until I was done , I really thought that I was smokin fast but as it turns out that wasn't the case. I recall biking in the dark and it always seemed like I was going allot faster then in the day ... guess that's the same for running too.

Spring has sprung, no tunes required I was serenaded by the Peepers in the Pond ... best music ever!

Ron.

LSD Day

25+K today at a 5:50 pace! Weather was good with the exception of the Wind, temp was +7C , Sunny with a strong gusty cool North Wind! I was trying to judge the wind direction but it was hard to tell , always like to run into the wind first. The last 8K were head on into it , I was getting a cold chest.

Overall it was a good day , am starting Mids tonight so I was in bed til noon. Had a bowl of cereal and coffee and was out of the house by 1pm. The first 100m I had massive lower back pain , I get this in the morning ! The pain didnt take long to go away and I was loose after a few hundred meters. Tried something a little different today , new socks. They were the padded type and well worth the $15.00 cost. I still l put band aids forward on the inner arch. The socks helped allot , less blisters and the feet didn't feel as sore when I was done . I did however notice that the my feet were allot warmer ... don't know how this will go over in the Summer.

When I got to Durham instead of heading down Hwy 4 I cut through the conservation area , this is by far my preferred way to go . I haven't been using the park due to snow on the trails and even today I had to step around a bit . There is still a fair bit of snow in the forest! At the park I was going to run over the first dam but the walkway was closed , there was so much water recently that it washed out the the area north of the dam , I cut down a trail that was quiet eroded by the water and managed to snag my shirt on a cedar and put a nasty tear in it . I was a littled bummed as this was my "Damm Tuff Bluff" shirt from last summer .... oh well a true trail runner will face these sort of perils now and again , call it a war wound perhaps ! Did a lap around Durham then back out through the park. At 15K I did a Karb Boom Chocolate Gel , actually yummy! It took a few K to kick in but I did get a boost but not as much as I expected . I may have had something to do with the strong North Wind I was facing. I was tired but felt pretty good, the chest was cold when I finished and I quickly jumped into the hot tun for a 30 min soak, its a great way to cool down ( keep my tub at 97 ) . Weather looks good this week , I am doing mids so it will probably be some indoor stuff at 3am, if I get a decent sleep I may do an evening run or two .

Ron

Quick 5 this eve

Originally intended on another 10K on the treadmill but did a 5 instead. I was into to it the first couple of K then boom off to la la land , felt like I could have run an Ultra !

Anyway I will probable be a day or 2 before LSD , I am really looking forward to it !

Ron.

10K on the dreadmill

Busy day , worked the Eve putting in a 12hour 4-4 so I snuck in a 10K mid shift. Started real easy an worked up to a 4:30 or better pace by the 4K mark. Finished with an average pace of 4:40.
Dropped into the running room in Owen Sound today, as is usual Scott was very helpful. Picked up some Kaboom and Goo for my LSD days and also a $15.00 pair of padded socks. Have been suffering some blisters on the inner front part of the arch.
Working another 12 tomorrow so I will try to get another run in mid shift. LSD on the weekend looks a little iffy , wet and cool. I am off Monday so I am hoping things improve so I can get out then.
Looking forward to the Trillium 10K in 3 weeks http://www.trilliumruns.ca/!

Ron.

10K Yesterday

Did a moderate 10K on the road yesterday , 5:10 pace. It was coolish , damp , dark and windy not exactly great running weather. To top it off I was tired and the whole run just seemed like allot of work, but heck... I was running.

Ron.

LSD Yesterday

Did my "Long Slow Distance" run yesterday , 24+k at a 5:46 pace.

Weather was great , Sunny , 10C with a 10Kmh Breeze from the South. Dressed real comfortable , had a base tech shirt with my Dam Tuff Ruff Bluff T over top , running pants ... the Adidas Climaproof , Running Cap and my Wool Gloves! Wasn't sure about the gloves but they were right on ! I must of looked like quiet the geek with the short sleeve T with Gloves !

First 8 K were in to the Wind , a bit uncomfortable but I was running straight in to the Sun so it offset the breeze. 8-12 K were along highway 4 heading east into Durham , I really don't like running when there is a bunch of cars going by , big gulps of exhaust fumes are not nice . The loop through town was pretty cool. 12-14K were on sidewalks and side streets ( Noy a whole lot of traffic ). At about 13K I slowed from a 4:50 to a 6:20 pace and I really fely like I had run out of Steam . AT 15K I paused for a few moments , had a couple of the carb loaded Carmel Squares and a 100 ml of Power Aid . After a few minutes I hit the road and what a difference , like a new runner . The next 9-10 K were not bad at all , kept it around 5:50 pace didnt feel too fatigued righ to the end.

I noticed that after 15K when I hit a hill I usually went faster up then I did down! It almost felt like a force was pulling me up the hill! I know that I had the wind at my back but I didnt have that sensation running flat or down hill ... Bizare!

After the run I was beat , cooled down in a Lawn Chair in the Sun with a can of Blue ! I could have easily fell asleep sitting up! The rest of teh evening I had an overwhelming tired an I felt almost fevered! After a good night sleep I was good as new , ready to run again!

Tomorrow I will do an easy 10K on the road beofore I go to work at 4:00.

Ron

O2 Max today

Did a fast 10K , 4:45 pace. Temp was -3 /Sun/Light Westerly Breeze. I headed South on the 2nd toward the Schmidt Farm. The run has a +/- 200m change in elevation so its a bit of a challange at times. Best I had done this run beofre was somewhere 49minutes and change ! Today I smashed that number with a 47:29 time! I really have run thoughought the Winter , minimum of 30K a week and a Max of 70K. The effort seems to be paying off. Saturday I did a LSD 25K, Monday it was an easy 10K on the treadmill at a 5:30 pace . I have a 10K coming up in 5 weeks , last year I did 44:51 , if all goes as planned I hope to break the 44 minute mark , maybe even 43 but thats a bit of a stretch. I think I will try to do some weights tomrrow or Friday then another long run on Sat ... may squeeeze in a Run !