It was an indoor run today , 10K in 47:36 ! Strangely enough I didn't mind , I am working a 12 hour day shift so it was great to get a run in at lunch !
Ron.
4 months ago
Tuesday, October 30, 2007
Saturday, October 27, 2007
Horror Hill 15K Road Race 1:13
Wow , 1:13:?? I figured around 1:20...maybe if it ws a good day around 1:15 ! I read a blog last night after googling "Horror Hill" .... a guy wrote that it should have been called Horror Hills , he also went on about not being happy with his time 1:26 and mentioned running Boston ! So I thought my goal of 1:20 was do able but would be a bit tough.
Weather was 14C , gusty winds with occasional showers! I was deterninted to pace myself in this race , I wanted to do the first 5 k at a 5 min / K pace. When I crossed the 1K mark it was right at the 5:00 mark . From reading budys blog he said that majority of the hills were in the first 8K. Based on this I decided to try to keep a 5 min pace to the 8K mark and then pick it up for the last half of the race . The BIG hill came between 4-5K, it was tough but I am use to running simialr inclines in my 16K loop. At the 8K mark I was 40:30 , a wee bit off pace and a little concerened that I didnt have it in me today ! 8-9 K was a flat strecth so I thaough its do or die and I never looked back. Crossed the 9K at about 44:50 , really turned it on to gain the lost time. Beyond 9K I backed off a little but every K there after to the finish was under 5:00 .
I started passing runners at between the 9 and 10K mark , by the time I made it to the end I passed 4 runners in the last 5K and wasnt passed by anyone ! And yes... its allot more fun to pass that it is to be passed !!!!!! Had a little fun in the last few K , there was a fellow in front of me that I gained on the hills then he streched it out on the flats. I came within a few meters the he streched it out to 20 meters . We went back an forth a few time then at last hill, and it was a big one, with about 300 merters to go I passed him , at the top of the hill with 150m to go he passed me. In the last 100m I passed him again and sprinted to the finish. As I passed him he commented "Way to go" !!!!! I love runners , I love running .... how very cool that was !
Ron.
Weather was 14C , gusty winds with occasional showers! I was deterninted to pace myself in this race , I wanted to do the first 5 k at a 5 min / K pace. When I crossed the 1K mark it was right at the 5:00 mark . From reading budys blog he said that majority of the hills were in the first 8K. Based on this I decided to try to keep a 5 min pace to the 8K mark and then pick it up for the last half of the race . The BIG hill came between 4-5K, it was tough but I am use to running simialr inclines in my 16K loop. At the 8K mark I was 40:30 , a wee bit off pace and a little concerened that I didnt have it in me today ! 8-9 K was a flat strecth so I thaough its do or die and I never looked back. Crossed the 9K at about 44:50 , really turned it on to gain the lost time. Beyond 9K I backed off a little but every K there after to the finish was under 5:00 .
I started passing runners at between the 9 and 10K mark , by the time I made it to the end I passed 4 runners in the last 5K and wasnt passed by anyone ! And yes... its allot more fun to pass that it is to be passed !!!!!! Had a little fun in the last few K , there was a fellow in front of me that I gained on the hills then he streched it out on the flats. I came within a few meters the he streched it out to 20 meters . We went back an forth a few time then at last hill, and it was a big one, with about 300 merters to go I passed him , at the top of the hill with 150m to go he passed me. In the last 100m I passed him again and sprinted to the finish. As I passed him he commented "Way to go" !!!!! I love runners , I love running .... how very cool that was !
Ron.
Friday, October 26, 2007
15K run tomorrow
In the morning I am going to do a 15K "Country Road" Race. Its http://horrorhillrun.ca/general_info.html . Apparently the "Hill" part should be "HillS". I hope to do it in 1:20 , given the hills and all. I run hills all the time so I hope that it pays off and I can make it in time I suspect I can do! Its always a bit of a game to try to predict how you are going to do.
Ron.
Ron.
Wednesday, October 24, 2007
1:26:27 , learning to run in the cold!
Did my 16K loop today in 1:26:27... a new personal best! Weather was cool, 6C , overcast with a bit of wind.
Did the first K in 4:43, as fast as I have gone in awhile. Tried to slow it down a little to about 5:00/K pace for at least the first 5k. I wasn't sure how to dress , I had shorts on with my moisture wicking "metal" top and an old vented Rebok Nylon Coat. After a few K I felt a little warm and opened the front of the coat. By the time I got to the 8K mark I started to cool down and did the coat back up again! All in all I was warm enough except for my hands. I noticed them getting cold around 10K and by the time I made it to the end they were frozen. Next time I run under these conditions I will wear a light pair of gloves.
I really liked running in the cold , better then the heat! The time I did was a new PB for this route . I just broke the cold mark I set a couple of weeks ago by about 20 seconds. Its amazing how far you can go and how close you are to earlier times . By far the #1 thing that slowed me down this summer wad those really hot days!
Ron.
Did the first K in 4:43, as fast as I have gone in awhile. Tried to slow it down a little to about 5:00/K pace for at least the first 5k. I wasn't sure how to dress , I had shorts on with my moisture wicking "metal" top and an old vented Rebok Nylon Coat. After a few K I felt a little warm and opened the front of the coat. By the time I got to the 8K mark I started to cool down and did the coat back up again! All in all I was warm enough except for my hands. I noticed them getting cold around 10K and by the time I made it to the end they were frozen. Next time I run under these conditions I will wear a light pair of gloves.
I really liked running in the cold , better then the heat! The time I did was a new PB for this route . I just broke the cold mark I set a couple of weeks ago by about 20 seconds. Its amazing how far you can go and how close you are to earlier times . By far the #1 thing that slowed me down this summer wad those really hot days!
Ron.
Saturday, October 20, 2007
1/2 on Thursday
Did my 21K run on Thursday in 2:10 . I haven't done a long run in awhile and I really noticed it in the last 5K.
On Wednesday Evening I did a 1.5 hour intense upper weight routine. Got up Friday morning , had a couple of small cups of coffee and took off. The weather was overcast , threatening rain and about 15C. At first I was comfortable but there was a strong wind when I was in the open areas. I have two chances to shorten the run , at 4K and can turn it into a 10K run , at 8K I can turn it into my 16K run. At the 4 and 8K turn offs I felt good and there was no doubt it was going to be a long one.
I was a little worried that if it started to rain I would get cold. Next time I run in these conditions I think I will add a Garbage Bag to my fanny pack as a just in case move.
I did a Gel pack starting at 11K, its getting harder to enjoy this stuff and I made sure I took it with lots of water .
At 14K I hit a really big hill that really took allot out of me , its about a 40m climb over about 300 meters, some parts steeper then others! Good thing about this hill was that there is about a 1K gradual downhill after for recovery but at the end of the downhill there was another steep on similar to the one that I just climbed !
Last few K were a real shuffle, my chest was cold. Wasn't sure if it was cold or just a tight feeling but it wasn't comfortable. I had the same feeling another time when I ran under similar conditions. I think I should have had more then just a light cotton short on. I really have to learn how to dress and run when its cooler!
After I finished I felt really tired , grabbed a big glass of Milk and jumped in the Hot Tub for 30 minutes. After the hot tub I had some chili and toast and hit the couch . I didn't feel very good , I was getting chills and I felt sleepy tired ... so I slept for an hour. It wasn't until dinner that I shook the chills and tired feeling.
I was going to use this run to see decide if I was ready for a 6 hour attempt ... I AM NOT ! There is a 15K road race that I think I will do and I haven't dismissed the Marathon in early November !
Stay tuned... Ron.
On Wednesday Evening I did a 1.5 hour intense upper weight routine. Got up Friday morning , had a couple of small cups of coffee and took off. The weather was overcast , threatening rain and about 15C. At first I was comfortable but there was a strong wind when I was in the open areas. I have two chances to shorten the run , at 4K and can turn it into a 10K run , at 8K I can turn it into my 16K run. At the 4 and 8K turn offs I felt good and there was no doubt it was going to be a long one.
I was a little worried that if it started to rain I would get cold. Next time I run in these conditions I think I will add a Garbage Bag to my fanny pack as a just in case move.
I did a Gel pack starting at 11K, its getting harder to enjoy this stuff and I made sure I took it with lots of water .
At 14K I hit a really big hill that really took allot out of me , its about a 40m climb over about 300 meters, some parts steeper then others! Good thing about this hill was that there is about a 1K gradual downhill after for recovery but at the end of the downhill there was another steep on similar to the one that I just climbed !
Last few K were a real shuffle, my chest was cold. Wasn't sure if it was cold or just a tight feeling but it wasn't comfortable. I had the same feeling another time when I ran under similar conditions. I think I should have had more then just a light cotton short on. I really have to learn how to dress and run when its cooler!
After I finished I felt really tired , grabbed a big glass of Milk and jumped in the Hot Tub for 30 minutes. After the hot tub I had some chili and toast and hit the couch . I didn't feel very good , I was getting chills and I felt sleepy tired ... so I slept for an hour. It wasn't until dinner that I shook the chills and tired feeling.
I was going to use this run to see decide if I was ready for a 6 hour attempt ... I AM NOT ! There is a 15K road race that I think I will do and I haven't dismissed the Marathon in early November !
Stay tuned... Ron.
Sunday, October 14, 2007
Treadmill at 2am
Did a 10k in 49:30 on the treadmill at 02:00 am this morning! It was OK, got lost in thought while I ran. Its truly the only way to make time on the treadmill a less boring! Did the first 5K in 27 minutes, then I cranked it up and did the next 5 in 22:30! That's definitely going above the heart rate of around 140 but it felt good to go faster.
Today's thoughts turned to pacing again! I have decided that its better to pass then to be passed in a race. I can see the benefit of splitting the race into thirds , each consecutive one cranking it up a notch. Pacing it a tough thing to do when you start in a race but I can see the benefit and it would really help make it so I don't get passed !
Ron.
Today's thoughts turned to pacing again! I have decided that its better to pass then to be passed in a race. I can see the benefit of splitting the race into thirds , each consecutive one cranking it up a notch. Pacing it a tough thing to do when you start in a race but I can see the benefit and it would really help make it so I don't get passed !
Ron.
Saturday, October 13, 2007
Havent been up to much, working mids this week and as i sso often the case I have been challanged to get enough sleep !
Sunday I did my 16K loop , 1:36 ! Not to bad but it was a warm day , 23C with high humidity. Heat wasnt a huge factor but it was 10 minutes slower then runnign at 16C .
Thursday I did an easy 10K on the treadmill , 52:00 ! The night before that I lifted weights.
I was going to run overnight but I was too tired. Sometimes its allot better to lay off when you don't feel up to it!
Will get another treadmill run in this evening. I find it to be a we bit on the boring side hitting the treadmill bit I am sure that as the weather gets colder I will be more motivated to run indoors !
Still thinking about doing a 6 hour race in a couple of weeks. Sometimes I think I am up to it , sometimes I know I am not up to it ,,, how fickle ! I am not going to commit for another week or so , see how it goes.
Ron.
Sunday I did my 16K loop , 1:36 ! Not to bad but it was a warm day , 23C with high humidity. Heat wasnt a huge factor but it was 10 minutes slower then runnign at 16C .
Thursday I did an easy 10K on the treadmill , 52:00 ! The night before that I lifted weights.
I was going to run overnight but I was too tired. Sometimes its allot better to lay off when you don't feel up to it!
Will get another treadmill run in this evening. I find it to be a we bit on the boring side hitting the treadmill bit I am sure that as the weather gets colder I will be more motivated to run indoors !
Still thinking about doing a 6 hour race in a couple of weeks. Sometimes I think I am up to it , sometimes I know I am not up to it ,,, how fickle ! I am not going to commit for another week or so , see how it goes.
Ron.
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