January 2016 Totals

 The theme of this past month has been "Rest Days".   I had a total of 11 rest days in January and that is probably the most I have had since I was off with Bronchitis years ago!    Mpst of the " Rest " time was spent Alpine Skiing logging 5 days on the slopes last month.  

Total # of runs = 21

Treadmill -  16 runs -  125 km
Track       -   2 runs - 97.1 km
Showshoe -   3 runs - 16.8 km

Total distance 238.9 km  

Did one race R4K Jan 9 logging 65.1 km.  


 R4K was a successful run.   Managed things very well and felt great afterwards.    I fell well poised going forward and plan to build the volume a bit  through February and into March.   Its really now all about getting ready for the Sulphur  100 miler...bring it on!  

Sunday

14K more or less the same way as yesterday done on my meal break toady....and thats a wrap on the first month of 2016.  

Saturday Speed

12K @ 5:00 pace with Fartleks at 4,5,6,7,8,9 and at 10.1 K I began a cool down with a 400 meter fartlek at a 4:45 pace gearing down to walk the last .5K.   HR was lower ,  didnt break 140 until I hit the 9K mark.  Cadence was higher ... weird and the ground contact time and vert osc were a touch improved ... no idea why although I was running with a fan in front and behind and I was shirt free but thats more or less the way I did it last weekend on mids ... go figure!

53 minutes

Stretched the 45 minute lunch break a bit logging a  7K run  mostly at a 5:00 pace with 4:45 fartleks at 4,5 and 6K mark.  53 minutes is from the time I left my desk,  walked to the gym ,   got everything ready ,  changed ,  ran 7K ,  showered dressed then back to my desk...not bad eh!  

Lunch Run

Back to work and back to days this week.   5Ker the usual way done on my meal break today.

Tuesday Track

 32K @ mostly 6:00 pace done yesterday on the track at the Owen Sound Y.  Just wanted to log a long one so I choose the Y .    Lots of traffic on the track the first 2 hours that helped occupy the mind.   Did my micro stop every K taking in water and the off "Zone Cap".    It was a pretty smooth sailing sort of run never felt all that fatigued but I did notice the higher HR neat the end.    Next weeks LSD will be a little longer running my first Marathon distance of Feb 2016.

The metrics tell the story ...

Two Run Monday

 5K snowshoe run done looping the backyard trail late this afternoon.  Adjusting around after mids so no sleep then early to bed tonight!   Had to keep moving so the trail run was a great idea.   There hasn't been much snow this week so breaking trail was a breeze today.   Someone had a Turkey dinner on my trail and the Deer have been using it as a super highway!