Sundays LSD Run

It was another crappy weather day , 9C , overcast and threatening rain. I had to get my LSD in but I just wasn't up to the weather scene. Jays were playing at 1 pm so what the heck.... I would take it indoors. Drove 20 minutes to work and hit the treadmill at the bottom of the first. Wasn't sure what pace I would do , originally thought of a 5:00 pace but I just wasn't up to it. It took a few Ks to ramp up to a 5:15 pace , the lower back was really sore! I always find the first hour of the long run kind of tough. Ran for 3 hours bouncing between a 5:00 and a 6:00 pace . Gelled at 45 and 90 minutes then at 135 minutes I did a meal replacement drink. Also consumed 1 bottle of Gator Aide and 2 bottles of water. At 2hrs55min I passed 32K and then walked for another 5 minutes before I stopped. At 90 minutes I checked my heart rate and it was 122 bpm , expected it to be a little higher. The Jays one , Haliday pitched another complete game and I was still running ..... watched some of the Nascar race from Pocono and chatted with another fellow that came in the gym. All and all a good LSD, 22C in the gym and I kept my short on ... have to get use to warmer runs. The cool weather is not going to last forever.

Two races in the next 2 weekends , in 6 day I am doing a 21K trail race. I am going to try to run this one at a 5:00 pace . Its not too technical , it looks to be relatively flat so I am going to run K hard! In two weeks I am going to do the Niagara 50K , originally I thought of holding a 5:00 pace as long as possible but I want to enjoy the race and pace it at a comfortable speed so the goal is a 5:30 pace. Anywhere under 5 hours would be fantastic but really think I can get it closer to the 4:30 mark!

11K on the trail

Hit the trail again Friday Eve, 11K done at a 6:28 pace ! Legs still felt sluggish , did allot of bending staining the deck yesterday ... all that stretching isn't good for running! It was a busy stressful week at work, the trail run was a really nice was to change gears and start the weekend.

10K at the end of the day...

Didn't think I would get a run in today but I managed to find an hour at the end of the day to sneak one in. The legs felt heavy but I was happy to be out. Half of tonight's run was on a freshly graded gravel road ... wish I had my trail shoes on! Anyway I did 10.1K at a 5:42 pace.

Nooner

Little upper body weight, core strength and stability exercise today at lunch. Have to run for baseball tonight so I am not sure I will be able to squeeze a run in!

Two runs today

At lunch I did a 5K at a 4:00 pace. Its been more then a month since I did a "fast 5k" so I wasn't sure how I would manage. As it turns out the run was better then I expected it to be , breezed through the first few Ks. The 4th wasn't to bad but I was starting to feel it by the 5th K ... finished in 19min 56 seconds. Did a 1K cool down , 400m 5:30 pace 300m 5:00 pace then walked the final 300m.

This evening before dinner I headed out for an 11.2K trail run. I wanted to see how things would turn out running on legs that were pushed hard only a few hours earlier! It started of a little tentative , small burn in the hamstrings . I quickly loosened up and got into a really nice trail rhythm. Did the run at a 6:09 pace.

Now the real story of the day is my END Shoes , first I used them on the treadmill for the third time! They passed with flying colours. Then I took them outside. They are a fast light shoe with a sweet landing. The uppers are a little iffy but the turned out to be OK... they held in there! I did feel a little more beneath my feet then I am use to but I don't like my trail ride to be too smooth ... I like a little feed back. I am ready to go the distance in these shoes ... its race time baby!

Speaking of racing, found a nice little "local" race a week Saturday , 21K around a man made lake outside of Woodstock! Its "The Dam Trail Run", 21.1 K around Pittock Lake...should be fun.

A little speed work

Took it inside today at lunch , did a 5K at a 4:30 pace. Still in the END shoes, one more speed trial tomorrow then I will take them to the dirt!

A day to END!

I have been so busy racing lately that I really didn't want to introduce any new shoes. Well I have a 3 week break so I finally got a chance to try my END Trail shoes.....




Took the new kicks for a 5K @ a 5 min pace indoors at noon. The heel strike is really smooth! The landing kicks back propelling you to you toes quick and smooth! These guys really rock! Now I am pumped to take them to the trail!