LSD outasde today

Well it seemed like a good idea , Sunny Sky, light breeze from the South, temps a tiny bit above freezing and an afternoon to myself!

First 5K straight South on the 2nd into a stiff breeze from the S SW. The wind didn't bother me at all , very pleasant with the Sun .... then it all changed. 30 minutes in the Sun disappeared , it got cooler. I thought about cutting it short and returning logging a 10K but hey I had the time so what the heck. Made it to the end of the 2nd and turned West in Durham down ( or I should say UP ) the "Conservation area road" . There was a big hill at the 9K mark , being an LSD I decided to walk and do a hammer gel! Started running again heading towards highway 6, turned south on 6 and right through downtown Durham. I am not sure why but I really like running through town . I flew down the big hill right through the center of town then turned East on the Spruce Ridge School road , back to highway 4 for a k or 2 then north on the second for the last 8K! Now , I know the rule ,,, run into the wind in the way out so its at your back when you return . Good rule , especially on those "long" winter runs. Well the &*$^%*$ Wind shifted , W NW .... great , another 8K into the wind. I never like the return trip on the 2nd but I always tell myself... building running character!

Garmin says , 23K +476/-471m at a 5:59 pace and an average HR of 150 BPM. The Hart Rate was a little bit too high but the conditions were not exactly easy!

Fast and slow Fives

Yesterday it was a 5K at a 5:30 pace , today a 5K at a 3:59 pace with 1K cool down , 500m 6:00 then 500m at 11:00 pace . Both at lunch!

The fast 5 was interesting, only the second time breaking the 4:00 mark. A couple of weeks ago I did it for the first time. I held it together longer today , it wasn't until the 4K mark that I started to get that fish out of water feeling , before it started at around the 3K mark. If I can get to 5K at the 4:00 pace without feeling like I am going behind in O2 I will try stretching it out to 6K.

5K today

3 days of no runs...UGH! 5K at 1 5:00 pace on the treadmill today.

Was busy painting over the weekend , was going to do a 5K yesterday at lunch but I forgot my gym stuff. Shouldn't complain a 3 day layoff is just a good reset!

Took it indoors

Did a 20K LSD at a 5:35 pace on the treadmill yesterday. Watched "The National" then "The Hour" . Good way to spend a couple of hours! Right ankle was a bit tight until I got past 10K then loosened up. Things always feel getter going longer ..... I am OK as long as I don't stop!!!!!

Painting on the books today , Alpine Skiing tomorrow . Probably wont get another run in until Monday...oh well.

I am going to try to do 1 LSD a week in the 2hour/20K range now though the end of February then in March up it to 25K and by April I want to be doing back to back LSDs in the 20-30K range.... oh the plan!!!

No run today

Just a little legs and core workout. Was thinking of running today but I haven't done the strength training in almost a week and I only have 45 minutes to fit it in.

Taking it indoors again, 13K today!

13K at a 5:15 average pace , being kind to the heart again. Kept it under 140 bpm again.

Was in Owen Sound toady for my daughters dental appointment . It just so happens to be located across the road from the Runners Den. I told her to meet me there when she was done ... mistake , " I need new running shoes for Gym " turned into shelling out $150.00 bucks ... she claims she is going to start running ... yeah right!

Unexpect 12K indoors

Well , i thought I had the day all planned out ! Dental checkup enroute to work, one small twist ... I think I made an appointment with the wrong office !

No big deal , planned it for a end of the month. Now ... .90 minutes to kill .... perfect time for a run.

Nice little be kind to the heart sort of Jog, 12K done a a 5:30 pace an a HR of 137 BPM . Now that 75% of my MAX HR ... not quiet there but getting close !