Little time on the "Mill" this morning!

11.5K on the treadmill at 3am, 10K run at a 4:45 pace then a 1.5K cool down, Left foot has some pain, its sensitive to pressure behind the toes. Its been a bit bothersome since I returned to running after the sprained ankle a couple of weeks ago! Probably stay off it tomorrow!

16K today

Great , great eve for a run. Headed out at 8pm, temps were
a pleasant 20C and finally low humidity. 3K on the road, 3K on a trail another 7K on a road ( 2K tar and chip 5K gravel) then 3K on a tractor trail ( kinda like a trail).

When I hit the trail I felt as though I was floating, like I just shed half my body weight! This was around the 20 or so minute mark ... too early for the "runners high". Maybe it had something to do with working mids and sleeping all day ... maybe it was the effect of the gravol I used to help me sleep today!

Anyway I did 16K at a 5:31 pace, for the most part I picked it up a little the longer I got into the run. Did a couple of stints of really hard fast running ... it was fun.

I have been working on picking up the pace. The LSDs were slowing me down , I now know that I can run 30K with out any problems. Now that I have the distance thing down I am going to work on picking up the pace a little.

Will try to get another run in tomorrow then forget about it on the weekend ... 2 12 hour mids plus is already have 64Km on the books this week , a small 10K added to that total would be good!

Next week I am going to try to get in some back to back distant runs , Tues 30K and Wed 21K. After that I will take it easy until the 6Hour Dirty Girls.

Ron.

10K today

Back to back to back runs, haven't done that in awhile! Love how fluid you feel when you put in 3 consecutive running days. Felt a wee bit tired at first but by the time I hit the 1K mark I was into it. I was surprised how quickly I got in the grove!

Actually learning to "Run" again, Garmin says 10.14K +347/-344 m at a 5:24 pace. Really picked it up the last few Ks!

Maybe , just maybe I can make it 4 in a row tomorrow .... will see!

21 Hot Ks today!

Did back to back mid distance runs. It was all about heat today
, 24C and Humid!!! Walked a couple of the really Big Hills late in the run. Discovered a really neat affect , after walking for a few minutes when I started running again there was a cool blast, almost like someone turned on the AC. It really picked me up , I think the combined walk/run had a quicker pace then if I had have just run.

Getting ready for the 6 hour solo , all about managing resources. I doubt I will ruin any significant hills until the last hour or two if at all! In the constant thirst for running knowledge and I going to start incorporating back to back long runs , similar to the past two days.

As mentioned it was all about heat, allot of sweat . Only had 800ml of a Water/Hammer Gel combo as well a a GU "Roctane" . Glad I had the GU , needed the electrolytes more then ever ! Could have used more hydration , I rationed what I had over the duration of the run. I was really thirsty when I made it home.

Ron.

Abriviated LSD today

Planned on a 30K LSD today but cut it short. At 8K I started to gt pain in my left ankle , the one I went over on last week! I sat for a few minutes and contemplated whether I should go on or turn back. I decided to return making today's run 17K. The ankle was OK on the return , if its good tomorrow I will go for mid distance run tomorrow.

Garmin said a 5:28 pace over 17.oK with +304/-349m elevation.

I passed 2 other runners on my road just South of the Bridge that goes over the Rocky Saugeen. They were more then just a guy that gets up off the couch and decides he is going for a Jog. I commented " not very often you see other runners out around here" and continued on.

Ron.

Garmin year to date totals

Easy 10 this morning

First run after the sprained left ankle Sunday. The swelling is pretty much gone, no pain when I walk so I though I would do an easy road run early before it gets too hot.

Did the 10K McCormick loop. A couple of K of big loose rocks with uneven surface otherwise level gravel. Was very cautious of my left ankle ... took it real easy on the downhills, almost all my breaking was with my right leg! Kept a real close eye on the 60 or so left foot landings / min to make sure it was even . Didn't want any surprises! All and all a good run for not being out in 4 days and with the ankle!

Temps are going to be hot today. I headed out at 8:15 with a 20C temp... it was really nice. Sun was still low in the east so I was almost entirely in the shade . It makes such a difference when you can get out of the direct sunlight.

Not running has weighed heavily on my sub conscious. Last night I dreamed I was in a 6hour trail race . I remember having a tough time following the trail markers. Part of the run was through a building , strange trail! I also remember on doing 42Ks when my goal was 50K and was really disappointed. I was wishing I was in the 12 hour event. With dirty girls a few weeks away this is one dream that I hope doesn't come true.

Don't think I will get a chance to run this weekend, picking up Robin from camp ... 16hours of drive time Sat/Sun doesn't leave a whole lot of time left. May get out tomorrow for a 10 or 16K run , will have to see how the ankle feels .

Ron