Me

This is me ,  really me well 90% me.    

Insert Ron here ....

Monotonous

5th treadmill run  ... can you say "Monotonous".   Another 5Ker the 5Ker usual way.   Are were there yet?  

Lunch Run

 I know I can run a K  or 2 around the 4:00 mark so I have my mental on for Sundays 5Ker.   Things held together pretty good after yesterdays speed so I know not to tempt it again so soon to the race.   Slowed things down to a 5:00 pace with   200 meter  4:45 fartleks at 4,5,6,7,8,9,10 and 11K mark before i began a cool down logging a total of 12K on my meal break today.  

Real speed work...

 Well its been a very long time since I logged anything at a 4:00 pace.   Signed up for a little 5K local race  next weekend so theres nothing quite like the 7 days to prep for the lung burner.    I logged a 11k run on my meal break at work today.    First 6K was at a 5:00 pace with my usual 4:45 fartlek at 4,5 and 6K mark.  At 6.8K I cranked it up to a 4:45 pace,  at 7.6K picked it up to a 4:30 pace then at 8.4K I cranked it up to a 4:00 pace held it for 800 meters and then at 9.2K I started a gradual cool down finishing up logging 11k in total.  

 I was wearing my Hookas today and they worked very well at 15 kmh.   Normally runnign really fast is quite jarring but it was a smooth ride in the Hookas.     So its Hokas next week!  

  Goals for next weeks 5Ker ....

 A -  Sub 22:00
 B -  Sub 22:30
 C -  Sub 23:00

I have only done 2 5Kers ,   Aug 8, 2009 the Coleen Lantz Memorial 22:04 and July 9th , 2011 the Meaford Harbor Run 20:46.  

Little longer little faster...

7K at lunch today .  4K 5:00 pace a .2k fartlek 4:45 pace back to 5:00 pace until 5K then did a K at a 4:45 pace beore beginning my coold down with a .2K 4:30 fartlek at the 6 K mark then gearing down to a .3K walk before wrapping it up logging 7km today....thats all!

Back to work

5K the usual way on my meal break this afternoon.  

Trail Tuesday

Back to work today so its back on the treadmill again.  Did one last longish looping day on the backyard trail yesterday logging 10.9 Ks

Yesterday ...