Goodbye 2016 hello 2017

See ya 2016 its been fun...

Hello 2017 here I come ...

Pretty much have the 2017 calendar in order.   I have already registered for R4K,  Canadian National Snowshoe, Seaton, Sulphur ,  Conquer the Canuck and all of the Endur Race.   Not going long long satisfied with the 50K ish distance.   It kind of nice to have the distance monkey off my back.  Don't get me wrong I do enjoy long long but I have allot of other interests besides running.  So look out 2017 ... here I come!  

December 2016 Totals

December - 203.9 km
YTD         - 3358.1 km  

No races ,  one LSD on the track at the Y.    More or less maintenance running this month will ramp it up a bit in January and will get a good start expecting a 50+ km day at the R4K 6 hour in a week.  

Ran 25 times and this is the breakdown ....
Snow Shoe Trail - 2 runs logging 11.9 km
Road - 3 runs logging 30 km
Track - 1 run logging 32 km
Treadmill - 19 runs logging 130 km
Rest Days - a  whopping 7

Dec 31, 2016 - Lunch Run

Final lunch run of the year 2016 logging a 7Ker on the treadmill.     Could have went longer  ( had the time ) but I decided to so a weight routine instead....time well spent!

Tik Tok

2nd last running opportunity of 2016 logging a 7Ker the usual way today on my meal break!

Back at it

 5K logged on my meal break today after 2 days of reset.   Looks like December is " maintenance running " but then again with no 100 or even 50 milers on the 2017 calendar I am A OK!   Registered for the Sulphur 50K in May and the Tobermorry 42.2 in September today.  

Mid 7 - Boxing Day BAM Run

BAM ,  bare ass minimum but hey I got it done logging 10K on my meal break late this morning .

Looked at the metrics again and noticed the same results as yesterday.    I am running with a more closed stance so I suspect that that has something to do with the higher cadence.  

Mid 6 - Christmas Morning Metrics

Working on Christmas sucks but I did get a run in logging 12K's on my meal break today.

 First 10K were at a mostly 5:00 pace and at the 4K mark started 0.2K 4:45 fatleks through 10K.   In the 11th K I held the 4:45 pace yielding a 146 BPM HR Spike.    Most of the run at the 5:00 pace averaged around 138-139 BPM.      Max HR is around 165 BPM so the 5:00 paces yields an overall effort of around 84% of the max HR!  

 Havent wore the heart strap in awhile and was surprised to see the Candance was higher and very consistent.   Other metrics were fantastic too!