Tempo Tuesday

7K Run today at lunch, 6K at a 4:30 pace followed by a 1K cool down. Jumped on the treadmill and cranked it up to 13.3 kmh , it didn't feel all that fast. After a little over a K in I felt very comfortable. The mind wandered and the next thing I knew I was 3K into the run. At 4K I felt a little hot and then at 4.5K I realized the fan was no longer blowing on me and I was getting really hot. With 1.5K at 4:30 pace to go getting off to adjust the fan wasn't an option so I toughed it out. So I was hot , real hot the kind of red face hot. 30 minutes later after having a shower I am still wiping sweat off my forehead!

I like a theme...going forward every Tuesday is now "TEMPO TUESDAY". 6K @ 4:30 is a good start. I may go a little faster and or further as the Tuesdays go by....I like running fast!

Monday Lunch Run

5K the usual way at lunch today.

Run Sunday

12K @ 5:30 pace done on my lunch break today. Weighed in again and tipped the scales a little under 180lbs , 3lbs liter and I had my first Christmas Dinner last night... go figure!

Gym

Did an upper body weight routine today , first time in a week. Weighed in after and I am tipping the scales at 183 lbs. That's up 8-10 lbs over my summer weight primarily I hope due to starting my weight routine back in mid September. Run tomorrow!

Lunch Run

Back working days again. Did a 5K lunch Run , 4.5K at a 5:30 pace followed by a 0.5K cool down.

Turning the corner

Did my longest run since mid October today. The ramp up for the 2011 season has begun. Did a 20K treadmill run at home. As is usual it was hot , 23C . I had the window open the whole time and the temperature dropped to 20C but without a fan and the IR heat from the fire place I was really sweating. Managed a 2 hour run covering a total of 20K.

Quality Lunch Run

Last night shift for 6weeks! Did a quality run .... 10K at a 5:30 pace followed by 5K at a 4:30 pace and then a 1K cool down. I haven't been doing the "long run" since mid October but the short run with a push at then end is really beneficial. The things that have been hurting like the faster shorter stuff so I will more or less keep the routine for another couple of weeks. Through Dec I am going to stretch out the longer runs and by mid Jan I will be back to the 3X Month 30+K Runs.