September Totals

September Totals = 267.5 Km

1 Race , Sept 12 Haliburton 50K

Love Hate...Cold Weather!

Trying to dress for the cold is a real challenge. Its also the season when wind really comes into play. On the flip side of the coin good bye over heating! Yesterday I forgot the gloves and my hands and forearms were cold. Today I doubled up the long sleeve shirt , still had the compression short and added gloves and below the waste was shorts! Although I did a short 5.5km I was quirt comfortable in the 9C weather but it wouldn't have been long before I shed a layer! I think the double long sleeve tech top minus the compression shirt may have worked better!

10.3Ks on the tractor trail/gravel roads today. Took it easy but I picked it up to my "Marathon Pace" a for a couple! The weather was cool , 9C with a North Wind and Rain / Drizzle... what happened to our nice Summer Weather?????? Dressed in Shorts, Compression Shirt with a Long Sleeve Tech T on top and add a running hat. I was actually quiet comfortable once I got going ... could have used some glove..... mental note to self , wear gloves below 10C! Had a stitch at 4K , weird ... at first I thought it may have had something to do with the cold but I was able to run it off and forgot about it in no time. No long fast or hard runs between now and the Toad 50K on Saturday , I do see a trail run or another tractor trail outing again.

21.1 @ 4:55...a close look at my Heart!

OK , this is a bit different but the Blog is all about keeping a record of what I have done and where I am at and even where I want to go with this whole Running thing. Tonight I am working 12 hour mids so I decided to do a 21.1K run on the Treadmill at Lunch. The pace remained a constant 4:55 min/km and I monitored my heart rate. The JPGs are a km by km account of how my heart responded. After the 21.1K was done I did a 1.5K cool down so the total distance covered was 22.5km.



I am a 48 year old male with a Max Heart Rate around 165 BPM



0-1K , as expected a gradual rise.




1-2K, still rising.




2-3K, starting to level out.




3-4K



4-5k

5-6k

6-7k

7-8k

8-9k, NOTE ...dip was due to a very quick washroom break

9-10K

10-11K

11-12K

12-13K

13-14K

14-15K

15-16K

16-17K

17-18K

18-19K

19-20K

20-21K

21-22K ... done at a 6:00/Km Pace

22-22.5K ... Walking , about a 12 min pace

Stopped and sitting for 5 min.

Some of the variations in the beginning were due to grabbing a towel , taking a drink and occasionally singing. From around 12-16K I drank 2/3 of my Gator aide. 16-21K was no drinking, I ran out! Its really interesting to see how the heart rate became so consistent when the rhythm of the running was steady for the last 5K.

Over the past year I have seen huge changes , my resting heart rate has dropped from the low 60s to the high 40s and I have lost close to 15lbs. The cardiovascular changes and the drop in weight have helped tremendously!

The next 6 weeks the truth will be told. My Toad and Vulture Bait 50K Goals are to break 5 hours and of the Road2Hope 42.2 is to get it done in under 3hrs30mins. There may be a little too much optimism with my goals....time will tell!

Durham Run Clinic

The Durham Run Clinics fall session has begun. It was the first time seeing everyone since June and it was really nice to catch up on what every ones been up to! Did a 5.6K Run at a comfortable 6:00 pace...lots of yakking!

Tempo Thursday

Ditto yesterday but a K , 15K done at a 4:55 pace with a .2K cool down...had to go! The pace felt really comfortable tonight , like I could go forever. I had to stop or I would have been late for work. I am going to keep stretching out the runs at a 4:55 pace until a half feels comfortable.

Haliburton Pictures

The first picture was taken 4-5K in at around 06:30 am ... a great moring , a happy start!

The second picture is my not so pretty finish. Moments after this finish line picture was snapped I was down on all fours being sick. I was really trying not to hurl until I passed everyone at the finish line....