Hills and Speed

Did a quality 10K before the run clinic tonight. Managed an average 4:52 pace , breathing was laboured and the heart rate was often pegged. Really opened up the airways!

Taking it outside

I couldn't come up with any good excuses not to run outside today so I did a 17.1K run at a 5:50 pace. It was just a few degrees above freezing so I decided to wear Tights with my Sagoi Firewall Jacket and a long sleeve Tech T..MISTAKE! I was only a couple of Ks in when the beads of sweat started to roll off the forehead. I don't know why but I always overdress this time of year. Quads were only at 85% today , much better then yesterday but I was still feeling the weekend. Skiing at Blue tomorrow , run after hopefully.

Lunch Run

Ran at lunch today in spite of still having a bit of soreness in the legs. It felt awkward the first 300 meters then it settled down. 5K was done at an easy 5:30 pace.

Spent some time this afternoon figuring out where things are around Boston. Want to minimize the amount of walking I do on Sunday. It would be pretty easy logging up to 20K walking between the Hotel , Boston Tea Party Brunch, Race Kit Pick Up and Fenway! We are about 1.2K from the "Red Subway Line" that will take us up to the Brunch and Race Kit Pickup. Fenway isn't far from teh Kit pick up so it may be a 2K walk or I may jump on teh Subway again! I am off now until Monday , I am Skiing at Blue on Thursaday. Will do a run tomorrow but if the legs are still a bit sore it may be short. Will do a longer run Fri or Sat!

Running on Trashed Quads

I intentionally ran fast downhills for a few Ks yesterday. I wanted to see what effect it had on my knees and leg muscles. The Knees are 100% but I do have a bit of pain in my Quads. I have had allot worse pain in the quads. I was thinking about a reset day today but instead I jumped on the treadmill on my lunch (working today) and did a 10K run. It took a few Ks to get up to a 5:00 pace and the legs hurt a bit. The experience was very similar to how the legs feel in the late stages of a Marathon...good training I would Say!

OUS Spring Warm Up

It was a fantastic start to the OUS 2011 series today. The weather was perfect and Pierre the RD had another treat in store for us today. The event was staged from the Dunedin Community Center and yes there were Hills with very few annoying flat sections!

The race started with a 2.5K uphill on a quiet country road, not particularly steep but never ending!

5K into the 13K loop we dove into the Bruce Trail and it was amazing. It was a 50/50 mix of snow covered and clear sections. First time though the loop the snow was hard packed as a result of a cold night but things softened up significantly as the day progressed.

The day was really relaxed and there was lots of time for chatting and clowning around.

I logged my fastest ever K at an OUS event. The last K of the day the day was done in 4min18sec.

I manged to do 2 loops logging 26K in 3hr33min. I was going to head out for a partial 3rd loop but decided that I had met my goal of a 3-4 hour run so I called it a day.

Afterwards we gathered in the upper part of the Community Center and had a feat of Soup and Pizza as well as some Wine and of course Creemore Beer on tap. I was extremely please to walk away with a jug of Creemore's finest Maple Syrup.

First Run of the Spring 2011 Run Clinic

Tonight was the first run night of the Saugenn Tri Club Durham Spring Run Clinic. Lots of familiar faces as well as a bunch of new ones. I continue to be impressed with how well these clinics are attended. We did 6.5K at an average 6:33 pace.

Lunch Run

Another great lunch Run , 5K done mostly at a 5:00 pace. 5K Run Clinic starts this evening.