March Total

Total distance in March 309.5 Km

132.5 km indoors at a 5:00 pace
80 km in Cuba, mostly on the beach
97 km on the road in West Grey

3 halfs and 3 30K runs

Slower , tougher 30K LSD today!

Got a long one in for my last run in March, 30K done on the road at a 5:33 pace. The weather was OK, Sun , temps started around 5C but there was a gusty S SE wind that played havoc with me. Lost the shell at 3K , was quickly starting to over heat running into the sun! Tied it around my waist, going long you never know when you are going to need it! Did the "Grandpas Farm" run today, down the 2ND , across the Edges Rd across hwy 6 and on to the 2ND of Bentick towards hwy 4 , pass Interforest through Durham and back up the 2ND of Glenelg. On the Edges Rd I noticed a shadow from a contrail on a flight from Europe to Chicago , the shadow line up perfectly with the flight path , it was like someone penciled it in the Sky!!!! Gelled at 9K , beans and Gatorade in between. Heading into Durham the wind was really strong , it was actually moving me around. When I got into town it was 16K in to the run , I had finished my Gator aide so I decided to stop at Macs and got some water. I was forcing myself to drink more , I dehydrated on the 30K treadmill run on Saturday. I hate stopping , even for a couple of minutes, you get so wet from sweat and it so cold for the first couple of Ks. Did another Gel at 17K , washed it down with water! When I turned North on the 2ND "Tuesday Afternoon" by the Moody Blues came on .... I got a good shot of the runners high , tingling from head to toe for about 30 seconds.... too bad it doesn't last longer.

I especially like the part.....

"I'm looking at myself, reflections of my mind. It's just the kind of day to leave myself behind. So gently swaying through the fairy-land of love"

and ...

Tuesday afternoon. I'm just beginning to see, Now I'm on my way. It doesn't matter to me, Chasing the clouds away. Something calls to me. The trees are drawing me near, I've got to find out why. Those gentle voices I hear Explain it all with a sigh.

Just too cool!

In spite of the extra Hydration and Carbs it just wasn't the day ! The last 10K were tough. I felt like I had enough Calories just not the giddy up and go! Stomach was a tiny bit crampy too. At 25K I tried some pretzels....UMM. After all the sweet the dry and salted hit the spot .... boy do you need water with those things.

Now , why was it slower.... 1) Adjusting my sleeping habits after mids last week 2) I did a 30K lsd just 60 hours earlier 3) The Wind 4) Just wasn't the day!

Rest day tomorrow , run again on Thursday , short and easy , Friday maybe mid distance and fast , will see!

5K with sore Quads

Quads are really sore after yesterdays trad mill run. I was going to go 10K but decided on 5K not knowing what if any effect there would be running with sore quads. Being that I cut it short I did a little upper body weight routines.

I don't get the same effect running on the road , not sure why they road and treadmill have different effects on the Quads.

Want to do another LSD tomorrow ... quads permitting.

My marathon nutrition plan

OK marathon nutrition plan.....

GU at 00:30, 1:00, 1:30, 2:00, 2:30, 3:00 total carbs 150 grams/800 calories

Sport Beans, 2 packs taken between Gels , total carbs 50 grams/200 calories

1st hour Gator Aid switching to Water , total carbs 35 grams/ 130 calories

Hydration plan, 1L Gator Aid 1st 1 - 1.5 hour , 2-3L of water the rest of the race.

Protein.... need 45 grams will get it from ?

Cruise control

30K done at a 5:00 pace indoors Saturday Eve.

Where to start.....

Well I didn't intend on 30K , was thinking more around 20K but in honour of Around the Bay tomorrow I thought I would stretch it out to 30. Besides , the distance and pace fits with the "training plan" and I do use that term loosely!

What did I learn.....

1) Total calories used , 2400 . Total calories ingested , 100... lets just say I depleted my energy stores and really felt it the last few Ks. I did a solid 5:00 pace to 25K , cranked it up to a 4:30 pace for 1K and then slowly backed it down to a 6:00 pace as I passed 30K. I envisioned the push the last few Ks on the Marathon and was trying to simulate it. However in the Marathon I would have ate a ton more carbs, probably in the order of 500 calories at 30K so there is a bit of a difference with my little push!

2) A 5:00 pace will pretty much do what I want in the Marathon . My goal is simple , hold a 5:00 pace as long as possible and if there is anything left pick it up a bit in the last couple of Ks.

3) Nutrition is everything beyond 30K , plan well , stick to it or else suffer the consequences that will be there!!!!!!

4) Do NOT forget the body glide...OOPS! When I hit the shower I almost hit the roof when the water ran over those chaffed areas!!!!!

After I ran I weighed in at 172.6 lbs.... I was shocked! At the beginning of the week I weighed in at 178.8. I was hoping to get to 175 for race day but 6lbs is a ton in a week . The run I just did I didn't sweet too much , maybe a pound or two. Before I run again I will weigh in.

Tomorrow , I am not sure but I think a 21.1K LSD is in order ...MAYBE!

10K this morn

Still working nights, did a 10K on the treadmill at lunch , 5K at a 5:00 pace , 3K at a 4:30 pace , 1K at 4:20 and the last K at a 4:10 pace.

15K this morn

15K indoors at my usual 5 min pace. Was going to do 20 but I had to cut it short again! didn't run yesterday , too busy with work and all. Hopefully I can get a couple of more in before the week is over.