Shorter slower lunch run

5K done , 0.5K warm up 4K at a 4:40 pace then a 0.5K cool down. Funny , it didn't seem an slower then the weekend runs at a 4:28 pace! Effort felt about the same. Legs were complaining a touch , I would have the right knee would have complained.

Similar to yesterday!

16K done at lunch, 15K at a 4:28 pace and a 1K cool down. Wishing I could get a 3 hour + run in but there just hasn't been the time. I am hoping that the intermediate / faster runs will fill the gap.

Longer Lunch Run

Working 12 hour days today , managed to fit in a 15K run on my dinner break. Did 14K at a 4:28 pace followed by a 1K cool down. I rally wanted to keep going but I only had 75 minutes to get in in. It was good to get in a faster run , I need more of these sorts of outings. I would really like to stretch the tempo runs to 25K but first I will take it to 21.1 a few times.

Lunch Run

Back to work today , 5.5K on the treadmill at lunch. 3K @ 4:50 , 2K @ 4:30 then a 0.5K cool down.

Stuff

Wasn't able to get the long run in this week! Too many things to do and not nearly enough hours in a day......



Did the groceries this afternoon, putting them away , preparing dinner , making my oh so yummy pasta sauce .... a nice salad and veggie tray then cutting up a pineapple didn't leave much time to run!



While I was in Wallmart today I picked up a new iPod Shuffle. I have wanted one of these guys ever since I killed my old shuffle during the very wet Niagara Ultra!!!!! So I get it all loaded up and jump on the treadmill for somewhere around 2 hours. The controls are in line with the right ear bud about 5 inches below thew ear. It was obvious that this woudl be a weak spot , didnt look real water proof and I was concerned about sweat . Sure enough 45 into the run , goo seat on and all I can no longer adjust the volume!!!!! What a piece of crap , Apple says these guys are the music player for fitness.... yeah right! Lets just say I am going back to Wallmart tomorrow to get my money back!



So I managed to get in 10.2 K before being too bummed out to carry on.



Should be able to get some good runs in the next couple of weeks. Planning on taking the long runs to Stanley Park. I am going to the Olympics to work. Its cool to be there helping deliver the games to the world but I am also bummed out because I just decked out the home theater with a new HD Projector and PVR!

Taking it Outside

No Wind, Sun and a -6C temp made for great running conditions! Took it outside today for a 16K cruise , North on the 2nd , east on the Holland Glenelg Town line then South on the Baseline. A rather pretty run with some rolling hills and a couple of big ones. I am still getting over night and have some GI issues today so I didn't expect much. Managed a 5:21 avg pace , I was hoping to get it closer to a 5:00 pace .....next time!

It started good....

Had a theme, it was 4:30 am so I decided to do a 10K at a 4:30 pace! I was cruising along feeling great , not too taxed. Was going to do 12K at that pace then 6.5K into the run ... well lets just say I had to go!!!!! After a brief stop I jumped back on for a 1.5K cool down. Too bad but once stopped I just wasn't into starting again. So I manged and 8K run on this first day of February 2010! I may run this evening if I catch enough sleep today!