March 2017 Summarry

Run -  275.1 km
YTD- 766.8 km

 No races this month.   Missed one long run but the 2 36K LSDs on the track at the Y were solid.   It was good to get out on the roads and trails again.   The winter is leaving early this year so I look forward to allot more trail time in April.     Left Knee is a bit tender ... not running but when I get out of bed.   I suspect the rough trail I was running took a bit of a toll then again it could be the speed I introduced a couple of weeks ago.  The Knee is not anything that I haven't experienced before and I am not the least bit concerned.   The " broken ass " flared up a bit earlier in the month but seems to be settling a bit now.   The cure all is to get off the track,  treadmill and log more Ks on the trails and back roads.    Ultra season opens in April with PYP at the end of the month.  

Breakdown ....

Track     2 Runs  = 72 km
Road      4 Runs = 40.1 km
Treadmill 21 Runs = 147 km
Trail 4 Runs = 16.1 km
Rest Days =  3

Mid 4

Wrapped up the month with yet another 7K Heart Run.  HR was a we bit higher tonight before during and after.  Slept better today but had a Tims FV and Neutella Donut 90 min before the Run.

Mid 3

Another 7K Heart Run this morning on my meal break.  It was a little tougher hitting 140 at 21 min then peaking at 146 at the start of the cool down breaking into the high 130s at the 32 min mark.

Mid 2

Same as yesterday another 7K Heart Run on my meal break.

Mid 1

 Had a bad case of the D.O.T.S. yesterday ( Monday )  ......thats " Delayed Onset Tired Syndrome".    A very common phenomena that forces one to skip a run LOL!  "DOTS" commonly occurs 48 hours after a long run...an LSD hangover!  

Logged another 7K heart run this morning....it was hard to get the HR up there but I managed about 8min between the 85 and 90 % range!

Weekend

 Did what is probably my last LSD indoors at the Y on Saturday logging 36 km on the track.   Used a wider metatarsal support and it really agreed with my feet ... had been having a few issues,  nothing new!    The long one was done without calories just 1.5 l water and 2 s caps.   Hit the switch over from Glycogen to Body Mass around the 25 K mark just geared it down from a slightly sub 6:00 pace to a slightly sub 7:00 pace and cruised along  until I wrapped it up.   As is usual I walked the last 2Ks.

 Was feeling pretty pooped on Sunday but really wanted to get a run on so I headed out on the backyard trail logging a little 4Ker.     Snow  was 75% gone and looking at the weather forecast there will be allot more trail time very soon!  

Friday

7K heart run done again this evening.