March 2015 Totals

Run   264.2 km
YTD 774.9 km

Total Runs = 28
Rest Days  =   3  

Breakdown...

Treadmill = 20 Runs 132 km
Track      =   2 Runs   68 km
Road       =   2 Runs 22.8 km
Trail       =   4 Runs 41.4 km  

Overall a good month missing one long run.   All the runs on the treadmill were at a 5:10 pace.  In another week I will pick it up to a 5:05 pace with the ultimate goal to make a 5:00 pace my go to treadmill speed.   The trail runs were challenging due to snow but I am glad I made it out.   If I could run 10K every day on a trail there isn't a whole lot more I would have to do to get ready for what ever it is I wanted to do.  

Lucky 7 at 03:30 am

Mid one of seven so I hit the treadmill on my meal break logging a 7K run at a mostly 5:10 pace.   It was tough to get into the gym. Almost skipped it but I made it in and am glad I did because it went very well.    Max HR was a little higher at 136 bpm  the graph has some bad data early on.

Classic McCormick Loop Monday

10.3 Ks ,  half Snowmobile/Tractor Trail and half road today.  I was able to move along well on the snowmobile trail punching through a few centimeters of slushy snow but when I hit the not traveled tractor trails I really slowed down .  When it gets tough you can see where the cadence drops ,  the pace slows ,  the vertical osc drops,  ground contact increases  and my HR climbs!    Spike the HR running a hill that doesn't really stand out on the elevation profile ... topo maps of the area are good but small features are missed.

Sunday Trail

Headed out on top of the frozen work again on Sunday afternoon logging 11.1 Ks.   I avoided the areas that were tough because it was above freezing , sunny but very big winds.   Followed the Snowmobile trail for a bit then dove into the neighbors property.    The neighbor has this side by side ATV with tracks and he has been all over the trails so I had an awesome surface to run on,  groomed I would say!     At the end of the run I add a spur down the Mc Cormick Rd adding a rather large hill to finish off the day.   I more or less help pace to the top and its quite apparent looking at the HR ( RED Line ) below how hard I was working!

Trail Saturday

Still lots of snow on the trails around here at least 95% covered.  Again the freeze / thaw and now cold weather made it possible to sort of stay up on top.   Todays run reminded me of the effort it takes to run on the beach.  I was hesitant to continue after the first 4 grueling Ks but I found some better surfaces to run on so I carried on.  I got to run around and through a swamp so that was cool.  Found a couple of new trails too.    I was out for 1hr41min logging a whopping 10K.   The effort made the short distance worthwhile.  

Fartlek Friday ...going longer.

Stretched the meal break this eve logging 10K at a mostly 5:10 pace.   Starting at 4K and evrey K there after until I started the cool down I cranked it up to a 4:57 pace for the first 200 meters.  

HR shows the fartleks circled...

Lunch Run

Lower HR tonight ... around 133 bpm near the end and a record low 93bpm at the end of my cool down.  More sleep and much more relaxed tonight helped lower the HR.    So another 7ker at a moslty 5:10 pace is in the record books!