10K inside this eve

Did a 19K on the treadmill at 5:30 pace this evening. I was going to go longer but the legs just didn't have it in them so I cut it short. Going to do an LSD in the next few days, temps are a little more moderate so I will probably tale it outside.

I ran again and I liked it!

Did a 7K / 5min pace on the treadmill tonight , second run today! Thats a first.

10K heart run outside in the snow

Hit the road again today, another lovely weather event , -6, Snow but not too much wind. Was very kind to the ticker , easy 6:00 pace , AVG BPM 134. This is very close to the pace I would choose going long , 50K long. Actually its a bit too fast but it was a short day. Anyhow it was fun , easy , enjoyable not stressful at all . When I run like this i feel like I can run forever!

Run and strenght

Did my leg and core strength training on Monday Night and Tuesday I did a 5K run at a 5:30 pace.

10K today

I was going to go Alpine skiing today but my son was sick so we didn't go. I wanted to run and was thinking about a 16K indoors , its a 20 minute drive to the Gym so I thought what the heck , I'll take it outside again! -13C , moderate snow and a bit of a breeze... a perfect day eh!

Wore my Acics lined winter tech shirt , a Patagonia Tech over top ... both long sleeve and the my shell. Add Adidas Clima Cool pants , heavy Thorlos socks , Acis trail shoes, running gloves and a Buff. Believe it or not it was perfect , wasn't cold, wasn't hot... just right. One thing that was difference was no water bottle. I had been using a hand held bottle ... not a good idea in the frigid temps. For a change the hands were nice and toasty! Next "longer" run in the cold I am going to wear my bottle on my waist .

The run, well it was 5K North on the second of Glenelg , turnaround and 5K back! Heavy to moderate snowfall with a few cm of fresh stuff on the ground. I passed a total of 2 cars, good thing because I was running in a tire track pretty much down the middle of the road. I shouldn't wear my music but I did and I had one very nice person very slowly creep beside me ... one for the guy in the car.... THANK YOU! Any way I was fairly fast considering the conditions. Garmin said 10K +210/219m at a 5:10 pace , not so kind to my heart at an average of 153 bpm. Its OK though, I need an O2 run ... left a little bit out there!

LSD outasde today

Well it seemed like a good idea , Sunny Sky, light breeze from the South, temps a tiny bit above freezing and an afternoon to myself!

First 5K straight South on the 2nd into a stiff breeze from the S SW. The wind didn't bother me at all , very pleasant with the Sun .... then it all changed. 30 minutes in the Sun disappeared , it got cooler. I thought about cutting it short and returning logging a 10K but hey I had the time so what the heck. Made it to the end of the 2nd and turned West in Durham down ( or I should say UP ) the "Conservation area road" . There was a big hill at the 9K mark , being an LSD I decided to walk and do a hammer gel! Started running again heading towards highway 6, turned south on 6 and right through downtown Durham. I am not sure why but I really like running through town . I flew down the big hill right through the center of town then turned East on the Spruce Ridge School road , back to highway 4 for a k or 2 then north on the second for the last 8K! Now , I know the rule ,,, run into the wind in the way out so its at your back when you return . Good rule , especially on those "long" winter runs. Well the &*$^%*$ Wind shifted , W NW .... great , another 8K into the wind. I never like the return trip on the 2nd but I always tell myself... building running character!

Garmin says , 23K +476/-471m at a 5:59 pace and an average HR of 150 BPM. The Hart Rate was a little bit too high but the conditions were not exactly easy!

Fast and slow Fives

Yesterday it was a 5K at a 5:30 pace , today a 5K at a 3:59 pace with 1K cool down , 500m 6:00 then 500m at 11:00 pace . Both at lunch!

The fast 5 was interesting, only the second time breaking the 4:00 mark. A couple of weeks ago I did it for the first time. I held it together longer today , it wasn't until the 4K mark that I started to get that fish out of water feeling , before it started at around the 3K mark. If I can get to 5K at the 4:00 pace without feeling like I am going behind in O2 I will try stretching it out to 6K.