In and out day

5K indoors at lunch at a 5:00 pace, 6.5K with the Durham Run Clinic this evening.

5K today

Just another enjoyable 5K indoors at lunch , the usual cruise control...5:00/km.

Ski, Rest , Run

Sunday - Cross training , 6 hours of Alpine Skiing
Monday- Day of rest, much needed
Tuesday- 5K at 5:00 pace at lunch

25.5K today

First back to back "long" days since my 2 halves in Cuba. Yesterday it was a 21.1K sort of trail run , today a 25.5K +/- 557 m road run. Garmin pace was 5:47 yesterday , 5:21 today. The weather sucked , plain and simple . Yeah it was sunny and about 6 or 7C but there was a howling wind , bitter cold from the N NE . There was just no getting away from it anywhere and the last 8K I was totally exposed running straight into it. This was a tough run , Gelled at 10K, Chocolate GU and 16K it was a Roctane and I also did in 500ml of good ole Gator aid.

I can really see the see the benefit ... I think of the back to back long runs. Its kinda like starting where you left off the day before. I really ran out of steam at around 12K , my times picked up after the GU Roctane , at the time it was feeling quiet fatigued and it felt like I was slowing down when in fact I was picking it up a bit ....there is something up with Roctane for sure!

A week from today it Seaton 26K trail , then in two weeks its the Waterloo Marathon. I have done my last "long" run locally for a few weeks! Tomorrow it Alpine Skiing at Blue Mountain , Monday thru Thurs it will be 5Ks at lunch... 5 min pace and maybe an easy 10K outside too. Nothing long and nothing hard! I was originally thinking of a " nice little jog " through the woods but its not too long , I have a full 7 days to recover and after Seaton I will maybe do an easy 10s and 3 or 4 5's at my planned 5:00 mara pace.

So Seaton I am aiming for a 6:00 pace ... maybe a 2:30 finish, never been there so I cant say for sure. Waterloo is a simple strategy , hold as close to a 5:00 pace as is possible!

Country Road/Tractor Trail Run today

21.1K +931/-943m today, it had it all, three water crossings due to flooded roads, lots of snowy sections, mud and more mud as well as a stream!!! Love every minute of it!

I was only 5K in when I hit the water...man was it cold! 10M, 20M and then a 15M crossings ...only a foot or so deep but boy was it cold. Forgot about the wet feet by the time I git 10K. Headed towards Bells Lake and then Traverston. It was a nice day, Sun , a few degrees above freezing and a light breeze from the east. just past townsend lake a couple loud Geese flew directly over my at tree top level. Traverston was cool with the deep Gorge and the thundering water fall. A couple of big climbs along the way and a few K of snow cover snowmobile trails at the end. It will be a week or two before I can get back on the trails. Seaton next week will be my first trail run of the season!

Decided to go out real easy today , still feeling it a bit from my stupid 6K at a 3:58 pace Thursday. Its probably all in my head but I really believed I couldn't push the heart any further , I think I found my fast limit .... doable without death is a Sub 20:00 5K and a 42:30 10K.....THATS IT , maybe. Going to test the 10K in Mount Forest is a month!

Will run tomorrow , probably repeat what I did today if my shoes have dried out.

5K Run Clinic today

Didn't run at lunch today ... too busy. Did a 5K run with the run clinic in Durham tonight. i am a run leader and took out 3 other runners for a continuous run. It was a nice relaxing , avg 7:15 pace. Its a ton of fun going out with the other runners. This was the 2nd night , 6 more to go and it was just so much fun. I really look forward to seeing how everyone progresses.

Fast 5 at noon

7K total , 6K at a 3:58 pace then a 1K cool down. I think it was a little too much, I felt fairly stressed after...definitely took the heart beyond where it wanted to work ... no pain but you know it was a little much. I will blame the speedy new Saucony Paramounts for making me go so fast.