11K on the road today

Did a different route today , guess I would call it the Mc Cormick loop. There was a couple of really good hills, the second one is worth mention! Here is the Elevation data is only part of the story ! What I didn't realize was that they don't maintain the hill in the winter. There is a couple of feet of snow on the ground , fortunately someone had been up and down on a snowmobile so it was compacted a bit. It was only a little over a K that wasn't service but I sure got a good burn going on! I was up on my toes and it was all I could do to run to the top but I managed somehow! Knee felt a bit better after giving er up the big one. When I reached the top I was hit with a big blast of wind , funny but I want the least bit cold. Temps were good for the run , around the freezing mark . Things were a bit slippery again . Had to really watch where I planted . I slipped a few times but nothing serious. Probably wont run outside again until next weekend. Working days this week so I will try to sneak a few 5 indoors at lunch.

13K of Slip, Slide and Sink!

Another winter run today. Temp was at freezing making conditions a bit on the slippery side! I waited for the plow to go bay and headed out around 09:30 am. To get traction I run between the snow bank and the tire track. Today with the warmer temps it was quiet soft and required allot more effort! The extra effort and movement caused some issues for my right knee again. I could feel an ache coming on. It wasn't until a couple of hours after I ran that it really hurt. I was bringing heavy Groceries up the stairs and it suddenly start to be quiet painful. The pain has mostly passed and is now a dull pain. I am going to run again tomorrow!

No run but

No run today but I did do my core and leg routines today at lunch!

Happy Heart 5K

Just an easy 5km on the treadmill at lunch, 6:00/Km pace. Lots of folks in the very small gym here are work made for a fun time! Wish I had more then 45minutes for lunch.

Learning to run again

Did a speed workout at lunch today , 5K in 21:30. 2K@4:30 , 2K@4:15 and 1K@4:00 ! Think I will give the body a break tomorrow... then again you never know!

A different day

Didn't run but I did spend some time in the Gym to improve my ability to run!

Did a core workout , 12x Modified Leg Lift, 12x Advanced Prone Plank , 4x Lateral Elbow Plank ( This one was really hard) and 12X Reverse Superman. Also did 4 sets of 12 leg presses , 90lbs, 180lbs,270lbs,360lbs then I used the squat rack 4 sets of squats 40lbs,60lbs,90lbs then 110lbs.

I had to wait for the shower so after the above I did 1K at a 4:30 pace .... boy did I ever feel light!

Tomorrow I run!

13K today

It was another perfect day in Grey , Sunny Sky's, Temp -3C and just a slight breeze from the SW. Stretched it out another 3 K today , pace was just slightly faster 5:37 but the BIG difference was the heart rate. Yesterday it averaged 157 today was 150 and I introduced an extra 40m hill! I think I may have been a bit dehydrated yesterday! The right Knee started up at 3K , thought about turning back but I figured what the heck ... its do or die. I took it easy on the hills and things improved. When I was done there was no ill effect , yesterday I was in pain and had trouble walking! I was fine after a 90 minutes in the Hot Tub ! I have run though aches and pains before , I don't think there is much wrong ...just one of those things.