Shorts in December ...YUP!!!!

Its just a little above freezing her today , a few inches of slushy snow on the ground. My right knee was telling me to get off the treadmill do I took it outdoors today and it was amazing! Shorts , long sleeve tech T and my Saugeen Tri Club Sagoi Shell topped off with a hat and running gloves. I was so comfortable , actually a little too warm but that's easy to change by unzipping the Sagoi. Footing was not too bad , 8K of Gravel and 2K of tart and chip made for some pretty good traction. The 4K or so of tractor trails were covered in snow and I was breaking trail slowing me down quiet a bit. Every foot fall was different , after recent treadmill runs it was a pleasant and welcome change. Off to the Hot Tub now before heading to work for 4pm.

Running on tired legs

I felt fine after yesterdays 32K 4:58/km LSD until I tried to run this evening. It was a slow start , took a whole K to get up to speed then another K to get comfortable!!!!!!

Managed a 5k on my dinner break! Once I got going it kinda felt like where I left off yesterday.

32K ...Cruise Control

I was about to do my LSD Outside this afternoon but decided to take it indoors instead! It was snowy , blowy and about freezing but I just wasn't up to a long winter run ...yet! So I grabbed some movies, gummies and gator aide and headed off to the comfort of the great indoors. To get over my metal about blowing up at 26K in the Hamilton Marathon I decided to go 32K today at my 4:55 Marathon pace. No hills. traffic , pot holes and weather sure makes it allot easier but I really needed to go the extra distance today. For a little additional entertainment I wore my HRM to see what the old ticker was up too!

So , it was a 1K warm up with 30K at 4:55 pace then a 1K cool down. The HR started in the low 130's and ended in the high 140's. I fueled by eating gummies and drank 1 bottle of Gator Aide. I weighed my self after and I lost about 3lbs. I never felt like I was getting really tired , it was a very gradual onset but I am sure I had another 5-10K at the same pace in me. If I wasn't pressed for time and racing next weekend I may have done another 10K!!!!!! I ran out of gator aide at 25K and decided to not jump off to get more. I think the increase in HR is more to do with not drinking enough. I am going to do the same run in the near future with 3 times the fluid intake and the same amount of delicious gummies!

Better run this evening

Back on track tonight , 13K done. 7K at 4:55 pace then 5K at a 4:30 pace followed by a 1K cool down.

Eat breafast and lunch ....

Not sure why but I just wasn't up to eating today. Had my usual morning coffee but then I didn't eat the rest of the day. Picked up a Spicy Italian Sub for dinner on my way to work at 4pm. Ate at 5:30 then ran at 9:30 but there wasn't much fuel in the tank. Usually when I feel that way once I get going I usually pick it up but not tonight. So I managed to get 6K in at fairly easy pace!

Evening Run

Did a 11.8K run indoors at a 4:55 pace. I thought I would feel last nights speed but I was 100%. The speed last night made this evening pace seem like an LSD Run. I concentrated on breathing from the belly, not the chest.

Speed Tuesday

Took it indoors on my meal break this evening. A mixed up 10.5K done in 46:41. Started with a half K warm up to a 4:55 pace. At 3K I decided it was time to RUN... picked it up to a 4:30 pace. At 5K I ramped the treadmill up to a 1 degree incline until 6K then I ramped it down to -2 degrees and increased the speed to a 4:00 pace at 7K I flattened it out and decreased to a 4:30 pace then at 8K I raised it 1 degree but the best part was at 9K I raised it to +5 degrees for a half K. Did a half K cool down at 10K. I know I am going to probably feel it a bit tomorrow but with the Egg Nog Jog in 12 days I need to pick up the speed a bit.