Fast intrervals

Friday May 2nd, squeezed in a 10K in the afternoon. Not too quick but hey I was running.

Ron

25K LSD today

Did the Durham "Tims" run again today. The LSD seems to be getting a bit easier , 5th consecutive week doing it. Next week I am going to back off a bit due to the 10K May 10, think I will do a 16K LSD with a quicker pace, would like to do 3 consecutive short days early in the week then lay off Thurs and Friday with the Race on Sat!

Today was a bit chilly, 3C with a strong W NW Wind. Was a bit chilled now and again but I liked it better then last weeks LSD , blazing sun and 24C ... I wasn't ready for that kind of heat. I was surprised that the results were almost identical to last weeks , I thought I had picked it up a bit but the data doesn't lie. I am happy with the results.

Going to do more Fire Wood tomorrow, no run after the LSD today and on Friday I am going t do my 15K trail loop!

Ron.

10K Road today , the McCormick Loop

10K blowout , legs felt like concrete! I had been blocking fire

wood for an hour before dinner , ate , helped my wife lay a tile floor then went for a run ..... don't do these things before running !

The firewood is particularly a bad thing to do before running , all the stretching an strain on the legs require a bit of time before I am able to go at it again !

Ron

10K on treadmill today

More or less did an O2 Max on the treadmill at lunch today , 4:25 pace! First 5K were at 1 1% grade. Lowered it to flat then simulated a couple of hill at 6.5 and 9.3K. Faded a bit at 20 min but got though it. Do not notice that sort of thing doing LSD Runs !

Only 13 days til Mount Forest , doing a "fast run" build confidence. If its a good day I should break 44:00.... maybe !

Ron.

All trail today

Wow , did a 15K trail run today . Up / Down and Around was the way it went. Didn't care much about pace/time/distance. What really go my attention was the elevation change, kinda forgot about the rest!

Ron.

Its all about Heat

LSD on Tuesday at 24C with a very strong sun! I cant win, I go from freezing to overheating in just a few weeks, and here I thought I was looking forward to the warmer weather!

Sunday was a small 5K at 2am at a 5:30 pace. I just wasn't in to it!

LSD was at a 5:50 Pace , did about 1K shorter then last week. I was too hot and figured I would really benefit from walking the last K. With the exception of the heat the the long run seems to be getting a bit easier. Its fun to run from home and do a lap of Durham. Its 8K to the edge of town, 3K gravel and 5K Tar Chip. Its a straight shot with lots of changes in elevation, a wee bit boring the sort of typical country thing Cows and Pasture Land , shouldn't complain though because every other place I run is in the Bush. When I get t town I run through the conservation area parallel to the Saugeen River. I am in the parks for about 3K, there are lots of trails that go though cedar forests , its really very nice. In town I do a loop around the "Downtown" , past the Retirement Home , past the school , past Tim Horton's back through a residemtial side street running over the Saugeen another 3 times then back to the park. Exiting the park I am at the 16K mark and an 8K straight shot North to home.

Its been awhile since heat was a factor, how soon we forget. My thoughts turned to the Summer events planned and just how am I going to do it! We do get use to it.

Dress for the run was for the first time this year my Nike Running Shorts with a Nike Base Layer for a shirt and a hat ! One big problem for a Sunny day ...... I was dressed in Black!!!!!

Used Water this time , a full container... even dumped some on my head. Nutrition was some Karboom and a yogurt square at 13K.

Ron

Fun on the treadmill

Did something a little different this morning , did an interesting 16K on the treadmill. 0-10K was a real easy 5:30 pace, 10-15K I cranked it up to my 10K race pace 4:30, 15-15.5K cool down at a 6:00 pace then 15.5-16K at a 11 min pace. I wasn't that laboured at the end , breathing was heavy but not maxed out , legs felt good , overall I felt like I could hold this pace for another 5K or even pick it up a little.

Real pumped about Trillium 10K in Mount Forest May 10 http://www.trilliumruns.ca/ . This will be my 4th consecutive year here , 2005 47:33, 2006 46:15 and 2007 was 44:51 .... 2008 ??:??

One more night shift to go , 8-8 Sunday . Will probably sneak in an easy 10K at lunch , rest Monday with my LSD on Tuesday.

Ron.