Lunch Run

5K at a 5:30 pace , after yesterdays effort it felt like I was walking. Left Knee was stiff when I got out of bed but has been 100% OK since.

Tempo Tuesday

Left knee stiffened up this morning after I got out of the hot tub. I was limping walking to the Gym but the Run was good ... 7K done , 6K at a 4:30 pace and a 1K cool down. Knee is OK after running.

29C warmer then yesterday

Took it indoors today and did a 10K run at a 5:30 pace. It was only 23C but it felt like 30C running next to the wood stove.

NOTE to self ... get a fan!

Long Cold Run

Took the long run outside this week. Its was dark, very dark ...light snow and -7C with a northerly breeze. The cold was always pressing, I could always feel it creeping in...its relentless! Managed to do 21.4K in by bubble of light , avg pace 5:54 min/km.

First Winter Run

I have been waiting for things to freeze up and haven't ran outside for the past couple of weeks. Today was perfect foe my first Winter run, -1C , fresh snow and its been cold for about a week. Did a 13.2K run , went out easy for 8K then picked up the pace for the last 8K , averaged a 5:39 pace. 21K run either Saturday or Sunday , indoors or maybe out ...see what the weather is doing.

November Totals

November 182.1 km

YTD 3044.2 km

99th out of 31,147

Yup its official, placed 99th out of 31,147 in the Trail Runner 2010 Trophy Series...YAH HOO!