Taking it outside

After 3 weeks of running on the treadmill I finally took it outside today logging 18.6K.  Through 15.5K I was averaging a 6:22 pace but I hit the snowmobile trail for the last few Ks and slowed to a 7:30 trail crawl....it was tough but worth it.    The weather was pretty decent ,  more moderate temperatures a -5C but there was a strong  southerly breeze at times that made it feel allot cooler then it was.    Dress in Mizuno tights ,  two Mizuno compression tops,  compression hat,  dollar store mitts,  Saucony Exodus Gortex Shoes and my oh so beloved Injinjji Toe Socks.   I was OK to slightly chilled into the wind ... properly dressed for the conditions and the pace.

Last run indoors for a bit.

Another 6K the same way as Monday and Tuesday.  Going to take it outside the next 4 days.

Ditto

6K the same as yesterday and the same as tomorrow!

Lunch Run + Fartleks

6K lunch run done at a 5:00 pace.  3X200m 4:30/K Fartleks thrown in ... I can really see huge value in  doing this sort of thing.

One last gear!

Another 12K done on my lunch break today.  The 5:00 pace is feeling comfortable so from 6k on the first 200 meters of each K were done at a 4:30 pace.     I am going to use this strategy for the next couple of months trying to lengthen the runs although there will still be a pile of shorter "lunch runs" thrown in too.   Looking forward to taking it outside later in the week.  Warmer weather and a 4 day weekend should help the cause.  

1st February Run

Working 12 hour days today so it seemed fitting to do a 12K run at a mostly 5:00 pace.   Didn't run the past 2 days , been Skiing... http://westgreyskier.blogspot.ca/

January 2013 Totals

Good month ,  one race "Run for Kids" at York U ...56K logged.

January  -   327.1 km
YTD     -    327.1 km