Last day of the month was a beautiful Sunny 19C...great for a trail run! Got in an 11.1K Run at a 6:27 pace. Legs are beat up from my Longest, Long and the Not So Long run today...time for a rest day!
4 months ago
Monday, August 31, 2009
Sunday, August 30, 2009
Back to back long runs
Finally it happened , was able to get in a back to back "long" run. 3 hours yesterday and 2 hours today covering 20K at an average 5:44 pace.
Ran in a new place too. Carrie wanted to go and catch up on some work at the office in Hanover so I saw an opportunity to run the Hanover Trails. The trail system runs parallel to the Saugeen on an old rail bed. Not much in the way of hills so it was nice for the tired legs. At the South End of the trail system it terminates just outside of town. Heading back into Hanover you climb a 30m hill the biggest in town. As you reach the top of the hill there is a big sign ... " Welcome to Hanover the Place To Be". Just beyond the sign is the manciple Cemetery ... big and old but defiantly NOT the place to be ... it made me laugh. Passing by the cemetery I noticed a sign just inside the gate "No Dumping"... OK that was just too funny! Oh the things you pick up on when you are running!
Roofing Not Running
Roofing not Running this week but I did get the important ones in....
My Wife Carrie really wanted to learn to run so we had our first lesson on Tuesday Evening. We did 3K at an avg 9:31 pace. Started with doing 1 and 2's .... a good combo to start. When she was running it was at a 6:30 pace and the walk was quick around a 9:00 pace. She really enjoyed it and was really happy I did all the talking. I hope to get her out today for another crack at it.
Garmin data ....
I had a good stretch off work this week and the weather was favourable for roofing so I was at it Wed/Thurs/Fri. It was tedious working directly above the pool. It was an area of about 400 sq feet but it was really tricky as two perimeters had the shingles under the siding... took a ton of time and effort to dig them out. I am nearing completion of the project , 90% of the shingles are down with 30% of the work remaining. I better get going and finish ... shingles and cool weather don't mix.
Saturday was LSD day! It was a rainy cool start to the day so it started rather slow. In the back of my mind from the get go was the planned run. It was almost like I was finding things to do to put it off as long as I could! In the afternoon it started to clear off a bit so I managed to get out the door by 1:00 pm. I instantly got in to it , I was so happy to be doing anything other then roofing. I picked up the pace early on , wanted to make it more difficult in the later stages of the run and I wasn't disappointed. Headed down the 2nd toward Durham , cut off at the edges rd towards hwy 6. Past the farm on the South side about half way to hwy 6 I was joined by a rather large Doberman , he was running parallel to me on the opposite side of the road. I stopped , he crossed and came over to me and he poked me in the butt with his nose. I calmly told him to " Go home , and watch out for cars". The big guy did exactly as I told him ... now only of I could get the kids to that! Passed over 6 towards the WGR frmer 2nd of Bentick and then headed South towards Hwy 4. The wind was really strong from the W SW and the temp was a cool 16C ... is this really August. Battled the cool wind for nearly 14K then turned and it was at my back , did my fastest K of the run 4:54 avg with the wind at my back but I instantly felt the heat coming on. Ran past Interforest into Durham , by the Arena and then back to Hwy 4 . Crossed the Saugeen at the middle Dam and headed towards the Beer Store , turned North at then headed up Hwy 6 though the downtown and then crossed the Saugeen again of the old Heritage Bridge. Crossed the Saugeen at the middle dam then into the Tornado ravaged park. I gelled at 1 hour and now I was nearing the 2nd hour so I did and Meal Replacement Drink when I enter the park. The place was empty , I wasn't sure if it was open or not so I continued on through the trail along the river. When I neared the area that the Twister went through there was a fellow sitting in a truck that stopped me. He asked what I was doing and " didn't you see the signs" . I replied no, the trails were open so I though it was OK to proceed. He went on to tell me that the place was still a real mess and asked me to backtrack . I told him " I know what you mean .... I live here" . So I backed track on a trial that took me out to the Conservation area Rd and headed towards the 2nd crossing the path of destruction. One thins that struck besides the trees was a baseboard heater sitting in the ditch ... so out of place. Heading back north on the 2nd I was starting to feel quiet fatigued. The pace was slower at 6:00/K. I was wondering why I was feeling it so much and then it hit me ..... ROOFING . It really takes allot out of you spending days fighting gravity. Feeling so beat up my thoughts turned to Food, I was going to reward my self with Pizza or a Sub or Chinese. I also contemplated the Beer and a Hot Tub before running to town. My thoughts kept turning to food and beer all the was through the last 7K. Walked the last 500m. When I was done I quickly grabbed a Rickard's White Beer and Beer Nuts and was in the Hot Tub in record time.
Managed a faster LSD then the last one , 31.5K done in 3 hours at an average 5:47 pace!
Ah but its not over ... ended up getting two medium pizzas and a 2L Coke. Carrier was out with the kids doing back to school shopping so I fired up the Home Theater and watch the Fred Lebow story " Run For Your Life" . To top off my evening I watched " The Spirit of the Marathon".
A perfect running day I would have to say!
My Wife Carrie really wanted to learn to run so we had our first lesson on Tuesday Evening. We did 3K at an avg 9:31 pace. Started with doing 1 and 2's .... a good combo to start. When she was running it was at a 6:30 pace and the walk was quick around a 9:00 pace. She really enjoyed it and was really happy I did all the talking. I hope to get her out today for another crack at it.
Garmin data ....
I had a good stretch off work this week and the weather was favourable for roofing so I was at it Wed/Thurs/Fri. It was tedious working directly above the pool. It was an area of about 400 sq feet but it was really tricky as two perimeters had the shingles under the siding... took a ton of time and effort to dig them out. I am nearing completion of the project , 90% of the shingles are down with 30% of the work remaining. I better get going and finish ... shingles and cool weather don't mix.
Saturday was LSD day! It was a rainy cool start to the day so it started rather slow. In the back of my mind from the get go was the planned run. It was almost like I was finding things to do to put it off as long as I could! In the afternoon it started to clear off a bit so I managed to get out the door by 1:00 pm. I instantly got in to it , I was so happy to be doing anything other then roofing. I picked up the pace early on , wanted to make it more difficult in the later stages of the run and I wasn't disappointed. Headed down the 2nd toward Durham , cut off at the edges rd towards hwy 6. Past the farm on the South side about half way to hwy 6 I was joined by a rather large Doberman , he was running parallel to me on the opposite side of the road. I stopped , he crossed and came over to me and he poked me in the butt with his nose. I calmly told him to " Go home , and watch out for cars". The big guy did exactly as I told him ... now only of I could get the kids to that! Passed over 6 towards the WGR frmer 2nd of Bentick and then headed South towards Hwy 4. The wind was really strong from the W SW and the temp was a cool 16C ... is this really August. Battled the cool wind for nearly 14K then turned and it was at my back , did my fastest K of the run 4:54 avg with the wind at my back but I instantly felt the heat coming on. Ran past Interforest into Durham , by the Arena and then back to Hwy 4 . Crossed the Saugeen at the middle Dam and headed towards the Beer Store , turned North at then headed up Hwy 6 though the downtown and then crossed the Saugeen again of the old Heritage Bridge. Crossed the Saugeen at the middle dam then into the Tornado ravaged park. I gelled at 1 hour and now I was nearing the 2nd hour so I did and Meal Replacement Drink when I enter the park. The place was empty , I wasn't sure if it was open or not so I continued on through the trail along the river. When I neared the area that the Twister went through there was a fellow sitting in a truck that stopped me. He asked what I was doing and " didn't you see the signs" . I replied no, the trails were open so I though it was OK to proceed. He went on to tell me that the place was still a real mess and asked me to backtrack . I told him " I know what you mean .... I live here" . So I backed track on a trial that took me out to the Conservation area Rd and headed towards the 2nd crossing the path of destruction. One thins that struck besides the trees was a baseboard heater sitting in the ditch ... so out of place. Heading back north on the 2nd I was starting to feel quiet fatigued. The pace was slower at 6:00/K. I was wondering why I was feeling it so much and then it hit me ..... ROOFING . It really takes allot out of you spending days fighting gravity. Feeling so beat up my thoughts turned to Food, I was going to reward my self with Pizza or a Sub or Chinese. I also contemplated the Beer and a Hot Tub before running to town. My thoughts kept turning to food and beer all the was through the last 7K. Walked the last 500m. When I was done I quickly grabbed a Rickard's White Beer and Beer Nuts and was in the Hot Tub in record time.
Managed a faster LSD then the last one , 31.5K done in 3 hours at an average 5:47 pace!
Ah but its not over ... ended up getting two medium pizzas and a 2L Coke. Carrier was out with the kids doing back to school shopping so I fired up the Home Theater and watch the Fred Lebow story " Run For Your Life" . To top off my evening I watched " The Spirit of the Marathon".
A perfect running day I would have to say!
Monday, August 24, 2009
Hard trail run
You know its a good day when you get to run twice. After work today it was just to perfect not to run, 22C and Sun. Headed out and did my 11.1 k Trail Run. I ran it as fast as I ever have and finished with a 5:43 avg pace. Mad the legs burn a bit, was feeling it in the hamstrings. My little loop has a couple of gradual climbs followed by short steep decent. I don't think I could run a better trail!
Sunday, August 23, 2009
Cruise control
Feeling strong tonight , 11K done at a 4:55 pace this evening on my dinner break! More sleep, less stress and a high protein diet as well as a daily run seem to be the ticket.
Saturday, August 22, 2009
Picking it up a little this evening
Took it indoors again , 12.5K at a 5:00 pace during my dinner hour this evening.
Subscribe to:
Posts (Atom)
