Out of order speed work....

30 hours ago I did a 30K LSD at a 6:00 pace , just now I did a fast 5K , 19:45! Did 7K all together , 1K warm up with 3 sets of strides to the 5K pace then 5 fast Ks then a 1K cool down.

Normally after an LSD I do an easy something. I really needed to get my mental on for my first ever 5K race next Saturday .. well I did it. There hasn't been a day when I couldn't do a sub 20 5K on the treadmill so I hope I can take it to the street.

First 3 fast Ks were a breeze , 4th I felt like I was running behind in O2 and the last was a flat out sprint for the finish!

No run tomorrow .... ROOFING AGAIN!!!! I takes less out of me running an Ultra.

29.6K LSD at a 6:00 avg pace

Another stellar day for an LSD and today I was into it. It felt right , I was at home , everything was A OK but I am missing a little speed but the stamina is way up!!!!!! I am ready to do the Dirty in 9 days , this was my last LSD until then!

Compared to my last LSD 6 days ago this was a breeze. I enjoyed just about every minute. It was smooth sailing all the way to 12K , an easy 6:21 avg pace. 13 and 14K was done at just shy of a 5:00 pace. It caused me to heat up an this was the first time I felt fatigued. It took a couple of Ks to cool down , gelled for the first time at 90 minutes and I was fine. When I hit the last 8K I picked it up again between 5:00 and 5:30 avg pace. The Garmin DB was full and it stopped recording data at 28K !

This is my last LSD before 24 hours of Dirty Girls Aug 8th. On Aug 8th I am also doing a short 5K run ... sub 20 ?????? I don't feel fast right now . The roof work is taking its total , I believe its helping me to build stamina but I have sacrificed some speed ...we will see!

This weekend I have another couple of days of roof work. I want to be done by Monday so I can rest up for race as well as do some short speed work early in the with some easy going little runs Thurs and Fri.

Running a tired body

10.2K at an easy 6:26 avg pace today. Started out rough, when I first started to run there was a huge pain in my lower back. I had to walk the first few hundred meters then slowly break into an easy run. The run today was a very methodical pace up or down it didn't change much . Its was similar to how I run between 20 and 30 K in a long race! The legs felt strong but the turnover was slow. I was roofing on the weekend again. 4 hours Sat eve and a big 12 hour day on Sunday. I am leaning out but adding muscle mass ... weight is up a couple of lbs to around 175. More roofing tomorrow! I am going to try to get a least one short run in every day this week and my last LSD before Dirty Girls.

FINALLY!

FINALLY!

Yup I finally got an LSD in last night. A slow one but it was all about just doing it! Did 28.5K at an avg 6:18 pace. Had a couple of walking breaks at 90 min, 135min and I walked the last 400m as a cool down.

Now it was a tough run, felt hard until I passed 90 min then it wasn't too bad. The weather was so nice, Sun/Cloud mix high humidity around 24C at the start and closer to 20C at the end. My last 8K up the 2nd were nice , the Sun was lower in the sky.. it had cooled down a bit and it was just really pretty!

Roofing today...maybe , weather is iffy. I am waiting and watching.

I am thinking a trial run tomorrow, Maybe today if the weather doesn't improve.

Enough is enough

20 day , yes 20 days since I did an LSD ...... boy am I mad at myself!!!!! No matter what when I get home from work I am heading out for a 2-3 hour jaunt!

Did a little 5ker at lunch, half K warm up and cool down with 4 K at a 4:55 pace.

Post again later ... better be all about a great LSD .....

Feeling Strong

Another 5.5K at lunch , better yet again today! Did 4K at a 4:55, 1K at a 3:55 pace and then a 500m cool down. Got to get an LSD in the next day or two.

I am trying to convince myself ...

I am trying to convince myself ... that Roofing is good cross training for running! I haven't run in 6 days due to the fact that I have been on my roof replacing shingles! Lets just say that running 5 Ultra Marathons would be much easier then spending 5 days on a Roof.

Did 5K at lunch at my cruise control, 4:55 pace. Legs were really fresh but the breathing was a bit uncomfortable. It was like the air bags were tight due to not being fully inflated in a week!

I also haven't done an LSD since Creemore on the 4Th. Now the challenge is to fit a long one in sometime between now and Saturday.... my planned return to the Roof!