West Grey Runner

Wednesday, September 10, 2008

17K Townsend Lake Loop

It was a nice cool evening for a run . Headed out for my 17K
Townsend Lake loop. Did it in a resonable time of 1:28 ,
somewhere around a 5:16 pace.

7K on the treadmill

Another wee run indoors , was going to do 10K at a 5:00 pace but at 7K I had to go and well ... good enough!

Monday, September 8, 2008

On the trail again!

It was a cool , dark and rainy eve... perfect for a run! Headed out
three time before I got the clothing right. First time it was shorts,

compression shorts and a Tech T over it ... too cold. Next attempt was minus the Tech T instead I had bu Sagomi Shell ... too cool on the legs.... third attempt was running pants instead of shorts !
Was going to do tunes but just as I headed out I decided to leave the music at home...

So off I went , I the rain and on the trail! Temps were 12C , steady rain and no wind. The sound of the rain drops on the leaves was hypnotic. After 4K I was staring to get HOT ... removed my cap and let some heat out! A short time later I started to feel allot more comfortable, when my compression short was soaked with sweet the Shell started to do what it was suppose to , breath ! by 8K I was really quiet comfortable , almost cool!

It was getting quiet dark and I was starting to have a hard time seeing details in the trail . Its quiet rough where I run and there was a really big danger in rolling an ankle. Took it real easy in the tough sections just to make sure .

Not the fastest run and thats OK , it was good to be out.

10K indoors this morning

Working mids this week so I did a 10K Spin on the treadmill at 1:00am this morning . I was thinking about turning it into a half but it didn't work out, finished at 10K with an average 4:57 pace.

Friday, September 5, 2008

29K not so slow LSD today

29K not so slow LSD today , fastest LSD ever! Linear distance on the Garmin was 28K there was a 1K change in elevation and the Garmin pace was 5:33, factor in the elevation and it was an overall 5:22 pace.

Weather was overcast , strong SW Wind and temps around 21C at the start which changed to 17 at the end! Got rained on at 8K, it was rather OK because I was starting to really heat up.

Today was also a confidence builder, haven't run and entire LSD is about 6 weeks . Dirty Girls and Beaver Valley was run/walk/break scenario! So it was good to run for 2:35 and cover 29K.

Only drank 1 700ml bottle of water with 5 tbsp of Hammer Gel. At 10K I started with the Sport Beans. Its probably a mind thing but every time I slowed a bit or felt fatigued I popped one and presto ... picked up the pace and felt like I had more to give. Anyway they worked ... I rally like them because , they taste good, they work and don't require a ton of water to wash them down.

The last 8K back on the 2ND was fast but I was beginning to feel the pain. Muscles were burning a bit , knees and feet were a bit sore. On a positive note I left the compression shirt at home, wore a loose tech short and didn't get the cold uncomfortable tight feeling.

Tuesday, September 2, 2008

12K trail today!

It was just one of those perfect days for running , I have noticed after a hard run that I really feel light on my feet after a couple of days reset! Rest and recovery is just as important as going hard, the contrast is amazing and both are required ! Weather wise it was hot and sunny, I choose the trail just to stay keep from being exposed and it worked like a charm . I also didn't push it , somewhere less then a 6 minute pace !

LSD on Friday , cant wait!

Monday, September 1, 2008

Bruce Trail Beaver Valley 35K Trail Run