Run Clinic

Covered 4.24K at the Flesherton Run Clinic tonight. John and Karen were there. I mentioned to Karen that I didn't run far in the winter being very uncomfortable when I sweat. She seems to have a solution that will make my upper body as comfortable as my lower in in tights. I limit my runs in the cold to 1-1.5 hours doing the 2-3 hour runs on the treadmill. I would be allot better off if I could take the long ones outside.

It was wet and cold but I was Lovin it!

12.9K done on the trial today. Legs felt really lite today , pushed it where I could and never paid the price. It was 6C , Overcast and very damp but almost no breeze. The lack of wind made for some pretty good running conditions. Wore my tights, long sleeve tech T and a Shell over top. It wasn't long before the Shell got tied off ... very comfortable in tights and long sleeve Tech T. I was hesitant to get out on the trail but once i got gong it was really very comfortable. Run clinic in a few hours..... hopefully another 5K today!

2am and its time to Run

14K done this morning. Made it a little more interesting and challenging . First 5K at a 5:30 pace , next 5K 5:00 pace then 3K at a 4:30 pace followed by a 1K cool down.

Its 1am and I am running.

Working mids this week and its not usually a high mileage occasion but I do usually get a 5K run in. Last night I didn't feel like it so I just didn't Run but that leaves me feeling rather guilty wasting an opportunity to Run. Today I had a 5 hour power nap , not nearly enough to work from 8pm to 8am tonight but I have been sleeping rather well all week so missing a little shut eye isn't that big of a deal. So I am at work again , feeling like I don't want to run and its 01:00 am. Feeling guilty not running last night I knew I better not leave it any longer tonight or I would end up passing again! Anyhow I managed to do a very enjoyable 11.5K run at a mostly 5:30 pace. It was one of those moments in Running when it felt easy , natural and like you can go forever . The kind of running moment that is pure bliss... a truly joyous moments on the treadmill.

Running at work

Mids this week , been real busy. Yesterday I almost didn't get to do my lunch run but I managed to get away at 5:30 and did a 5K Run at a 5:30 pace. This morning I did the same 5K run again. Totally got into the run forgetting what I was doing and almost missing my cool down. I have a 2 hour lunch coming up on the weekend so I will be able to do a longish run.

Recovery Run

I was pretty tuckered out after Sundays Race. Still have a little muscle pain but I decided to run before work. Did an easy 8K mostly at a 5:30 pace.

STWM - Oct 16, 2011

Did the STWM Full today, had big expectations after a string of pretty good races but it wasn't meant to be today. In spite of falling short of my goal it was the fastest road Marathon I have run this year. It was never a death march and I really enjoyed the last 10K though the beaches and downtown.

Up at 3:00 am after not a whole lot of sleep I headed out at 4:20 arriving at the Royal York around 06:40 where I met Grant and Matt and picked up my race kit. We hung around the hotel until the last minute and seated ourselves in the Yellow Coral with about 10 minutes to spare.

The three of us started out together but it wasn't long before Matt took off. Grant and I hung in there together for the first half and a bit. Grants pace was a bit aggressive around a 4:53 pace. I kept trying to slow him down but he was just too fast. I fell off pace around the 25K mark, hung in there around a 5:30 pace for a few Ks trying to get something back but it wasn't the day so I down shifted to a comfortable 6:00 trail shuffle that I more or less held for the last 10K. I was disappointed that I couldn't keep up with Grant but I was resigned to avoid the death march. I was reasonably comfortable at 6:00 pace and was really enjoying the crowds through the Beaches and again through the Downtown. With 1 little over a K to go I had to walk for a couple of hundred meters ...had an overwhelming nauseous feeling and I really didn't want to puke in front of the crowds. Cruised in the last K and finished standing up feeling good. I paused for about 5 minutes in then headed to the car and then drove home.

I finished in 3:53:34 , 1290 out of 4869 participants and 1034 out of 2472 Male Finishers. In my AG 50-54 I finished in 107th place.

Splits
10KM 49:29
21KM 1:44:46
30KM 2:34:02
35KM 3:05:05
40KM 3:38:21