LSD Sunday

It keeps getting a little easier! Did a 31K LSD indoors today in 3hrs6min. Went out for the first 20K at a 0.5% incline at an avg 5:50 pace. 20-25K I picked it up to a 5:00 pace, 25-30K was a slower 6:00 pace followed by a 1K cool down. Had to jump off the treadmill 3 times for some GI issues ...I consider this my"aide Station" breaks!

Manged much better past 20K. Today I did 1.5L of GU Electrolyte Brew , 300 cal with 750mg of sodium ...its didn't taste salty. I also did a 750 ml Gator Aide 190 Cal, 300mg of sodium. I also dropped 4 eload zone caps at 18K another 200mg of sodium. I also ate a few gummy worms. This made a big differnece in how I felt the last 11K. Picking it up to a 5min pace was a little tough but doable. The last 5K had a bit of a burn in my legs but it was manageable.

A little run....

Before heading to Blue Saturday afternoon I managed to do a small 7K run on the treadmill at home.

New Kicks

Good day for Ron! New Alpine Ski Boots and a new pair of trail shoes today. Picked up some Mazuno Ascend 4 shoes, they are allot different then I am use to, they feel like a road shoe.

Took the new kicks for a 12K spin at an avg 5:30 pace.... they should be interesting on the trail!

Not Running but its OK!

Yesterday it was all about snow removal , headed out at 11:00 am and finished by 3:00 pm!

Today , up at 7:00 am after working until 10:30 pm last night. It was a PD day so I took Robin , Noah and Logan to Blue Mountain. 5 hours on the hill made for a full day.

So I consider the last two days good cross training...very good!

Lunch Run

Just a little recovery run at lunch, 5K done at a 5:45 pace. It felt awkward for the first few hundred meters then it felt good.

Good start to Feb

Did my first LSD at the end of my Eve shift last night. Jumped on the treadmill at 11:20 pm and got off at 2:17 am. The LSD was a delayed a few days , not from lack of trying life just gets in the way sometime. Being flexible and not having a set plan really works for me...I just never know on a day to day basis when I am going to get it done but I do manage to make it happen.

The weekly LSDs are getting better , not quiet back to where I left off last fall but I am inching closer every run. Did the first 10K at a 5:45 pace and 1% incline. At 10K I changed to a 5:30 pace and 0% incline. Held this until 17K then every 0.5K I increased my speed buy 0.1 kmh. At 20K I cranked the the treadmill down to -1% and set the pace at a 5:00/K. My intention was to keep it here to 25K but at the 23K mark I thought I was going to puke so I cranked it back to a 6:00 pace at 0% incline. Held it here until 24.5K then I had to make and emergency bathroom break of an rather explosive nature. Cranked the treadmill down to 5kmh , jumped off did my thing then back on in less then 60 seconds! Between 24.5 and 29K I more or less plodded along at a 6:00 pace. When I hit 29K I slowed it to a walk, 5kmh until I hit 30K mark , 2 hours57min.

A little better then last weeks 29K in 3hrs1min. With the exception of the very short break at 24.5K it was a continuous run , something I haven't done in some time.

I didn't fuel today's run , all I had was 1 bottle of Gatorade in 3 hours. The last hour was getting tough. I am going to Runners Den Friday , getting Eload and some fuel. I am going to up the carbs, electrolytes and hydration on the long runs. Not using anything makes a 30K run feel more like its 50K!

Not a great start to 2011, looking back and going forward!

Jan Total = 189.6K

Wanted to be around 300K but due to a bout of Bronchitis the mileage just wasn't there. On a positive note I feel like i am back on track again so I expect to hit 300K in February.

Looking forward to Boston and Sulphur Springs I cam up with a plan during my LSD this morning. Between now and Boston its a 28-32K LSD , a 16-20K 5:30 pace, a weekly tempo for 5-7K at a 4:30 pace and throw in a couple of what ever runs. After Boston I really ramp the mileage doing 2 30-40K LSD a week , forget about the tempo runs , add a couple of 20K runs and then a what ever or two. This should get me ready for both of the big events.