Running in the yuck

Well setting out today it was 5C and clearing, a refreshing change from the past few days of snow and cold. I figured that I would be running mostly on the road as the sidewalks are not as clear as one would hope. The first two kms weren't bad, I was certainly moving well but tired, you know from inactivity. The next couple of kms weren't any better as I eased into a slow rythym of just moving forward. One brightspot on this run was at 5k I found a soggy dirty $10 bill so it paid for this run indeed. I just cruised home from there, glad to be out and glad to be done. Nothing fancy just movement.

7.2km, 37:53, 5:15 pace
Sleep: 8 hrs, 9/10
Legs: 7/10

F***ing snow

So around here we don't get much snow let alone have it last for any length of time. That is part of the reason why I live here but beyond that snow just doesn't hang around. Until last Sunday, the day after the Stewart Mtn race, we got some snow. Not too much but definitely enough to be annoying. Then couple days later we get more, then more. Fast forward to today, ten days later and guess what, we still have snow. It is warmer and it is starting to melt in the city but elsewhere it is still everywhere. So I thought it would be fun to head out to Elk Lake and take a trip around the lake knowing it would be snowy but just not how much. I choose the far end of the lake to launch from but found that the parking lot was still under a foot of snow so I ended up at Beaver Lake parking lot and decided to go from there. In the first half kilometer, I knew it wasn't going to be pretty. At the first km I had had branches falling around me, been pelted with snow from above and had to be super careful with where I was putting my feet. I turned back at about 3k because the trail was disappearing into deeper snow and it was sucking. The route back was marginal and I was super glad to be done. I'll stick to the roads until the snow is gone unless I have snowshoes.

Stewart Mtn XC

Well as we lined up at the start Bob was tellling us that this was going to be tough with considerable water and a climb that you would be walking. So with that warning we set out to see just how bad it was going to be. I started off faster than normal but well within myself, strange how the group changes your perspective. We all stayed pretty bunched up for the first 4km or so until the "puddle". Christ, it was a river that was 50 metres across and over two feet deep, plus you had to climb over a fallen tree halfway across. There was certainly alot of water. I was suffering by 7k knowing that the mountain was getting to me.

As we climbed up the fire road it continued to get worse, steep and relentless. Once the road ended it was a hike up another 600 metres at least to the summit. Going down with calves shot, my quads did all the work and it was rough, slippery moss and exposed rock, lots of super steep drainage, some with more water down for over a km. Once back on the main trail I got my second wind and was able to run again pretty well. Back into the single track I moved well but the final two km I really worked hard, pushing the hills as best I could. Upon seeing the finish I reallly hauled ass. It was so good finish, cold wet and spent. It was super good today, I finished faster than I thought I would which was cool.

16 km, 1:33:23, 5:51 pace
Sleep: 8 hr, 9/10
Legs: 9/10

Back at it

Decided that I would add some serious distance this week and try to keep it going till we go away in a few weeks. I ran home from the roost via the Lochside trail, the weather was perfect, a cool 6C and no wind. The sky was threatening rain but it didn't materialize. I started off well but too quick and got over that by 6k then just eased into a good pace. I held that pace for most of the run, walking by design as I felt it necessary. It was a really good run, comfortable and smart.

26.3 km, 2:24:37, 5:30 pace
Sleep: 6.5 hr, 8/10
Legs: 9/10

Haven't blogged in a bit

Been busy, been running but not keeping up the data entry portion of the job, I suppose. Ran a good trail run and a good 12km road run last week but was deathly ill on Friday which led to me missing the Gunner Shaw race which sucked but I couldn't get out of bed with a fever like that. I'm seriously considering now doing the BCUTS series, 7 races over 7 months, mostly 50k trail races with a 50 miler in there for good times. I've got 93 days till the first race so I suppose I really should get my ass in gear. Stewart Mountain XC 10 miler is in 9 days. Yikes!!!!

Taken a week off and feeling good

Ran later in the evening tonight to see how that felt. My calf is getting better and I wanted to go out and see how it was feeling. Running in the dark is challenging as you have to be very careful about how and where you step. From the get go my form was really good and strong, I felt light and comfortable. My leg acted up but it was really nothing. I paced well, a little slow in the middle and a little quick at the end. Go figure. Going to go out again tomorrow and try it again.

8.3 km, 41:41, 5:02 pace
Sleep: 7 hr, 8/10
Legs: 7/10

Out on Newport

details to follow

Tuesday massage

Saw Bruce today for some work on my right calf. He wasn't too worried about it, nothing too serious, need to stretch it more from top to bottom.

Well....

I guess I should start to listen to my body. My calf has been hurting now for several days (like almost 2 weeks) and today it finally let me know who is the boss. It hurt from the first few steps but it wasn't until a km out that the weakness I feel really became apparent. I ran a little further hoping it would loosen up like it has before in the past but it wasn't listening. I didn't take anythign before hand or all day so I am sure that had something to do with it but I just didn't feel like pushing it today. I booked a massage appointment while I was out seeing I was down that way. I loped back home and nursed my wounds, so to speak. Not too happy about it but it really isn't all that serious so I think I will take a little time off perhaps and see what happens.

3.4 km, 18:17, 5:20 pace
Sleep: 7 hr, 8/10
Legs: 8/10 (calf 1/10)

Thursday night O&B 2 or what the hell?

When I got home from work I was totalled, not interested in running one bit. I had every possible excuse of why I shouldn't put it off till tomorrow. Man, it was 20 minutes of self brutality. I took forever to get my shoes on cause maybe if I took long enough I wouldn't make it and skip today. What a load of BS. The weather today is the nicest day in November possibly ever. 12C and clear, no wind, like perfect. So once I finally got laced up and out the door, I took off like a shot and ran focused and determined (possibly angry at myself for being so retarded) the whole way. I hit 9km at 45 minutes so I knew it was going to be a good one. I knew I was running well but had no idea that I was running that well until I got closer to home then realized that I was several minutes ahead of where I was last week. So I just pressed on till my 90 minutes was done. I felt super good once I was done. The was probably the most important run so far because of the beginning, if I hadn't beaten back the meanies, I would be sitting here now wishing that I had run and it would be too late. Then the bad feelings would start and the mountain of shit would begin to grow. Screw you meanies. I win this round.

18.5 km, 1:31:29, 4:57 pace
Sleep: 7 hr, 8/10
Legs: 7/10 (calf still very sore)

Tuesday night route 2

Got changed quick after work cause I was feeling challenged and not into running. But I got out and made the best of it. The weather was calm and 9C, but rained late into the run. I wasn't too quick in the first km but got stronger as I went on. I wrestled again with fatigue and mental issues but did my best to put them to bed. Around 7 km my right calf started to hurt again, making me take deeper steps to compensate for the weakness that I feel when I misstep, so to speak. I was going to turn for home early but decided that I would run through it and just see how it went. It was manageable then kinda went away. I felt really good late into the run, smooth and light. My HR was low and I was running comfortable. I was in a good grove for 6 or so kms. Felt right, you know. Day off tomorrow, yipee!

17.8km, 1:30:41, 5:05 pace
Sleep: 6.5 hr, 7/10
Legs: 8/10 (calf 4/10)

Monday at Thetis

This Monday I decided on Thetis instead of Mt Doug cause I didn't feel like getting lost. Once I got laced up and ready I started out slow, my guts kind of reminding me that they are still not fixed and I should be mindful. The weather was perfect, 8C and little wind, clear as could be. The trails were dry mostly, soft in the lower spots but not the slop I was expecting, perhaps off the main trails but that's for next week. I went up Trillium and onto Upper Thetis as Lower Thetis is closed for repairs. I looped it twice, nice and easy, although my pace was quick enough, then headed back to the parking lot. I had enought time to do L&C out and back before stopping. I didn't feel the fatigue I was expecting from the run yesterday which is a real bonus.

10.3km, 55:43, 5:28 pace
Sleep: 6.5 hr, 7/10
Legs: 8/10

Sunday afternoon run

This was a tough one as I got called into work today and was pretty tired. As I got going it looked as if it was going to rain but it held off thankfully. The first 30 minutes was torture, my mind and body were not in sync and it was a constant arguement about stopping, turning back, cutting it short, blah blah blah. I motored on, keeping a reasonable pace but somewhat disinterested in how fast or how far I had gone. I was going to do an out and back but at the proposed turnaround I kept on going thinking it was going to be mentally easier to not backtrack. At about 13k I found another gear and it kept me moving real well until pretty much the end. My right leg/calf is still feeling weak but only sometimes. I had a toenail cut my middle toe so it is time for a trim. I was right on marathon pace today, comfortably this time. Good week overall, dispite missing Friday, I am feeling pretty good that I will start to see some improvement over the next 8 weeks at least in my fitness. I'll save the speed for the spring.

20.1 km, 1:43:38, 5:10 pace
Sleep: 7 hr, 9/10
Legs: 8/10

Thursday night O&B

Rain. Buckets of it too. Windy as well. Not the best conditions but I'll run anyway. Decided on the Goose out and back towards the hospital. I have this tendency to go out too fast then suffer for it later. Today was no exception but it was not as dramatic. I tried to ease into a pace that was comfortable once I got out of town. My right leg still bites a little early, like my calf muscle doesn't have the strength to hold me up from time to time. It is just a sense, that's all. I really just tried to stay relaxed, arms low and body tall. I find I keep my arms up too much but that is just a habit that will go over time. At 45 minutes I turned around and headed back. I felt good for most of the way back aside from the last couple of km's where the days fatigue was getting to me but I muscled through. Wet and windy, a fun combo for sure. It was a good run, legs felt strong and my guts didn't hurt a bit.

17.8 km, 1:30:51, 5:06 pace.
Sleep: 7 hr, 8/10
Legs: 8/10

Tuesday 90 minute run

Well here I go. I underdressed for the weather which was clear and cool but windy, especially along the water. I headed out past Oak Bay highschool figuring that I would take the usual route along the RVM course. I packed 20 oz wme drink and tried to get into some kind of rythym but was having a nagging pull in my right calf. It finally worked itself out around 5k. I was tired from the day and was working on efficient comfortable running. I walked once and stopped at the top of King George for a water refill. I was running calmly, staying as easy as I could determined to go the whole way and not back out early. The mental aspect is the hardest sometimes, my legs and body will keep going for a long time but my head can end it all real quick but my goal is to not let that happen too often. I slowed considerably in the last 7k as I wanted to have some legs left under me. When I finished up I was comfortably tired, good feeling. Good run overall, feeling confident that I will be able to complete this as best I can.

17.6km, 1:30:54, 5:10 pace
Sleep: 5 hr, 8/10
Legs: 5/10 need day off
Morning HR: 50

Monday trail run

Thought it would be a good idea to head out to Mt Doug park and try out some of the trails out there. I've only ever been up to the top in the car so it was time to give the rest of the park a go. The early trail markers were obvious but as I got higher they seemed to get a little less so, I got confused the first time and headed down instead of up which put me at Blenkensop Rd. I knew where I was but had to double back and reconnect to the main trail. I picked it up and headed on only to find my way back to the Blenkensop Trail head fifteen minutes later. No markers, no nothing. So being a little frustrated and not wanting to end up there a third time, I took off down the road and back tracked on the ashphalt towards the car. I was pretty toasted from yesterday and the steepness of the early climbs on the trails. So much for a light aerobic day. The trails were good and easy to follow until you get to the upper parts and they crisscross. It was slippery and quite technical too which made it interesting to say the least.

8.25km, 47:29, 5:46 pace
Sleep: 8hr, 9/10
Legs: 6/10 fatigued

New year starts today, some goal setting.

Been thinking about what I want to accomplish this next year seeing that I have one good year of training and racing behind me. I am going to follow the Lydiard Method for training putting together big distance, hill repeats and speed work to make me a better faster runner with more of a foundation to be able to go harder, longer. So that starts today. Running the next 16 weeks based moreso on time than distance. Starting out at around 7 to 8 hours of running per week and working up to around 10 to 12 is my goal. Then as the weeks wear on to the events, changing gears and using hills and speed work to enhance the mileage already laid down. I'm pretty excited about it eventhough it will be alot of hard work, I think I am up for it. Today was a good one, one hour of aerobic running. I was able to hold a good pace for most of the run, keeping a good hold on my form, trying hard to run relaxed as possible. The weather wasn't the best, cool, rain, windy and all around November. I was feeling pretty good. My head was clear enough to keep on task. My scrapes from last weekend are healing nicely but super itchy.

13km, 1:04:41, 4:58 pace
Sleep: 7hr, 7/10
Legs: 7/10 still heavy and healing

Training again

Well I'm back at it now. After a long day at work I decided to head out for a run on a route I think I've only run once before. I was tired but needed to get out and get going. I was quick early but that faded as my day caught up to me. I just pressed on, I thought about cutting it short several times but knew that wouldn't be good and I said I was doing 12 and unless I was broken some how I would just keep on. I stayed true to my route and felt okay while I was out there. Glad to be done though, my legs are still sore from Sunday. Think I'll just run 3 days this week.
59:23 ~ 12km, 4:56 per km.

Perserverance Trail Run

I wasn't sure about driving up to Cumberland to do a short 10k trail race but after some discussion decided that it would be fun so we packed up quick and headed north. The morning of the race could not have been more perfect, 9C and clear. A good crowd of runners turned up for the event and it sounded as if the run would be challenging. Holy crap did I underestimate the severity of what was to come. The first 2k was forest service roads but a steady climb and by steady I mean steep. The course featured a lot of single track with names like, "short and curly", "bear buns" and "off broadway". How deceptive. After the first short singletrack the lead pack missed a turn onto another trail adding almost a km to our run. As we transfered back onto the right route the trail went up, way up for what seemed like forever. See picture as it gives a good indication of the intensity of the climb over such a short distance. Yikes!

The climb was a real test of wills as I had to get over the desire to stop, just keep moving that was all I kept saying. At the top it was so pretty, the view was awesome. Then the downhill, and for a big dude I can really move going downhill. Except I missed one step and wham I was on the ground rolling. I got up quick and looked at my legs, there was nothing sticking out that didn't belong so I kept going blood and all.
I really had to gut out the next couple of minutes as I adjusted to the stinging but it went away fast and I caught up to the two guys that had just passed me. I found a new level of intensity and really pushed hard. As we entered the last two sections of singletrack I was totally inside myself, I could see two steps ahead and moved fast. At the end I could hear the crowd but really didn't know how much more there was to go. As I saw the finish line I was so relieved as I was beat up bad. At the end of the race during the awards, there was a joke made about changing the name to the Allen Lake 15k due to the extra km added on plus I was regifted an award for the most in need of a bandaid with my two bloody knees, it was kinda funny. It was a good one that's for sure, brutal ups and downs, super intense trails, gorgeous and totally fun. 1:08:30 ~ 10.8km, 6:30 per km.

A little tired from a crazy day/night

Things got out of hand last night and again this morning so I was needless to say a wee bit tired heading out this afternoon. It's also my first good run on the road since RVM and I was feeling pretty okay. It took a bit to get going but once I had a pace aside from a little fatigue I felt good and strong. I ran well enough today to be confident for this Sunday in Cumberland. Should be a good time especially if it is wet. 47:47 ~ 10km, 4:46 per km.

Thetis again?

Well this time it was serious. I had my new shoes, a race a week away and I needed some good trail education. So I had a pretty good idea of where I was going to go and set out. I found the trail that I wanted to run but then missed a turn and ended up at Highland Road, quite the wrong way, so I pissed around a bit looking for the right way but decided to just backtrack and head around the lake to finish up. There were some killer climbs and descents. It rained last night so it was more slippery than anything else, had a couple of close calls but it was so much fun. Wow! I felt real awesome and right where I belonged. So very good for me inside you know. 49:25 ~ 7.4k.

Back to Thetis

Strange what difference a day makes. Got out to the park around 2 and got down to business. Feeling really good I ran around Upper Thetis quite comfortably working the hills but they still take their toll. Had some good fortune out there as well so I went and picked up a new pair of trail shoes, I'm sure they will make a difference. Anyway, it was a good day and my legs are fine now, so expect the miles to come quickly. 26:25 ~ 5.3km.

How long has it been since I was out there last?

Thetis Lake. In highschool I think. 20 years ago. Trails seem the same to me. I just never figured that the hills would be so god damned steep. Christ almighty. I was going to run 10, which turned to 5 then suddenly ended at 3. I was toast. I've been taking the easy road so to speak. I should be supplimenting my training with the crap trail runs that Thetis supplies. I will be going back again. Gunner Shaw and Stewart Mtn races are out on the same course that I ran part of today. So I have my work cut out for me now. Trail running. Roots and rocks and all that shit. I guess I am going to learn to love it or die trying. 16:29 ~ 3km, 5:29 per km.

First run post RVM

Tired. Whoa, real fatigue. Not sure how else to phrase it. Legs have been extremely stiff and my left foot is still letting me know how unhappy it is with me. Regardless of all that it was important to get out and do a little today, mobility is good. So I trucked off down the road near home and couldn't get going any faster than my slow marathon pace. It was fine but a serious wake up call. The next race I have to better prepare in the sense of more distance, slower. I can't be so bold to think that I am able to just pick off a 42km run at a whim. I can but then I will suffer and not enjoy the effort. I can run faster, considerably faster I just have to be better prepared. Anyway, it was good to get out in the rain. Figures. 15:55 ~ 3km, 5:17 per km.

3:36:45

Wow, what a day, really. Couldn't have asked for a better day weatherwise but beyond that I felt as good as I ever have before and was really ready to race. Got up early, made two bowls of cereal with banana and water. Got down to the event about 40 minutes before hand to prepare. When the gun went off there was 2041 of us. The first half was real good, I was 1:41:00 at 21.1k, strong and on pace for a sub 3:30 but I knew I was having problems at 27k when my left leg kept wanting to cramp up so I started the frustrating walk/run pacing that slowed everything down. I git each waterstation for as much as I could get out of them which enabled me to keep going. I even had a beer at the Harrier house which was a total laugh. Ingrid was at 25k which was awesome and Andrea was at 38k which I really needed. I was hurting and the last 4k were going to be bad. But at 39k, Jamie was there infront of my parents place wearing the rooster suit and screaming and yelling. It was a totally perfect moment cause I needed something to get out of my head. He ran with me in the suit for about 200meters and cheered me up. After that just the last km was real bad but once I saw the finish I was glad to be done. My second half wasn't as bad time wise because when I did run I still had lots of speed. So next time I have to prepare myself to combat the cramping. Super happy with my time, my performance and just about everything else. Wicked awesome!!! 3:36:45 ~ 42.2km, 5:08 per km.

Two more days till RVM

Last run today before the big event. just a little out and back 5k holding an easy pace to just see how I feel. Foot, feels okay but still sore. Guts, better and feeling hopeful. Day of race will determine how it goes. I'm confident I will finish, that's not so much the issue as how well I will do time wise. I am looking to go under 3:30 but it will be a real test. If I can stay focused and not go out too fast like in May I might have a chance depending upon how good my fitness is. 24:16 ~ 5k, 4:50 per km.

Second to last run before RVM

Well I got a new wrap for keeping my hernia under control so I took the opportunity of a day off due to bad weather to test it out. It worked like a charm, I have to say. I didn't feel the usual discomfort that I have gotten used to which is super cool. I ran well, controlled but quick. Just a simple out and back nothing fancy seeing that the marathon is this Sunday. Funny how things go but as I was coming down the last hill towards home, a couple stopped me and asked if I would help push their car, can you believe that? I stopped and helped them anyway, no big thing. I finihsed real strong, quite surprised by my performance. Feeling good and getting better. 46:15 ~ 10.16km, 4:33 per km.

Well the weather finally changed

Rain. It's been a while since I ran in the cold rain. But I was feeling ready to run so I set my mind to it and off I went. I wasn't really feeling it as I got going, the first km was laboured and rough but it got a little easier. I was running well by midway and really worked the Beach Dr. hill. My pacing picked up as I went on but I was tired. By the time I was finished I was happy to be done. My guts were aching and my left foot was giving me nothing but problems. Ice and Advil I suppose. 46:16 ~ 10km, 4:36 per km.

Last week before race week

Decided that I better get serious now seeing that the race is 11 days away. My fitness is suffering and I'm not too sure if I have enough distance in the bank but it's too late now so I can only do my best. Today was pretty good, I held a pretty even pace and ran mostly pain free, mind you I'm still a little uncomfortable. I ran well, still have to work on the mental aspect of the game. 57:28 ~ 12km, 4:46 per km.

Running home from work

Sometimes seems like a good idea but today wasn't a good one. Out late last night, 4 hours sleep combined with a long day at work and you have a recipe for a less than good time. I was well prepared but fatigue set in early and I ran the best I could. Plus I had no watch to tell me how long or how far. I know the distance and the time is approximate. 2:15:00 ~ 25.7km, 5:16 per km.

I wasn't sure if I had run this route before

With this run I didn't pay attention to my watch moreover just ran free to see how it felt. I've been struggling with a problem with my left foot again, manageable but annoying. So I set out to see how it went. Very well indeed. I was quick and laboured a bit but overall it was very good. 36:40 ~ 8km, 4:35 per km.

I wish they were all that easy

Good little 10k today, just a run around the waterfront, stretch out my legs. I ran my usual route and just let it hang out. I wasn't winded or toasted after either and I felt like crap but it was good and quick. 47:34 ~ 10km, 4:45 per km.

The next day blues, sort of.

Today I decided that I would run long or at least longer than I have in several weeks. I set out and was pacing well, slower for sure because I proved I could run fast but not needing to make a habit of it. My guts and my legs were sore but managable as I continued. I was going to run longer but figured it would be better to ease into it. I'll run longer Sunday. The weather was cooler today, good thing I wore a longsleeve. Had noticeable foot pain, right foot, behind the big toe, just under the ball of my foot. Strange. 1:21:36 ~ 16.4 km, 4:58 per km.

Part two of my two-a-day

Well, I was warmed up and ready to test out just how fast I could move over 4k. I jumped on it early, running hard and determined. I was 3:48 for the first km. Second one was a little up hill and I backed off some as I was trying to save something for later, so it was a 4:14. Next one leveled out but I kept pushing but starting to feel the fatigue in 4:08. Final one was real hard, knowing where I would finish but not trying to look. My heartrate was up over 175 and I had almost nothing left. I clocked in at 3:48 again. Holy shit. I ran 4k in less than 16 minutes. Whoot whoot for me. 15:59 ~ 4km, 3:59 per km.

Part one of my two-a-day

Aside from feeling less that awesome my internal problem has been plaguing me. But I have to make a decision upon how I am going to continue and getting back at it is about the only way. I figured that I'd set out today and see how I felt, then if all went well, I'd hit another short one later and go long tomorrow. Starting out I felt like I hadn't run in a month. But it went away quickly but my stamina was waning. I felt pretty okay but took my watch off the km interval so I was just running on time. So I ran free so to speak. I overdressed and was hot from the get go. So I jumped on it and let it all hang out. Funny how things go cause as crappy as I felt I was really moving. Two km under 4:30 and averaging just under 4:40. When I run tonight I am going to try to run the same perhaps with a little bit of a warm up as my belly is sore now. 35:50 ~ 7.7 km, 4:39 per km.

New perspective

Even though the hernia problem isn't going to go away anytime soon or until I have it operated on, I have to deal with it. I guess I could just sit back and do nothing and feel sorry for myself using it as an excuse of how and why I can't do anything, blah blah blah or I can just keep running and see how far that gets me. So this morning I go laced up and headed out for a run. Once I got warmed up I was really moving, comfortable and pacing well. Aside from a GPS technical problem the whole run was very good indeed. I didn't really hurt along the way, it is more the after effects and the next run where it begins to bother me, so we will see tomorrow. 46:38 ~ 10km, 4:40 per km.

Managing pain

I've been off for the last 5 days with a reoccuring problem namely my hernia. A total pissoff sometimes. Anyway, I decided to give it a try after my little break and didn't feel too bad although I ran real easy and slow. 32 days till the marathon and it decides now to act up. Thanks. 24:40 ~ 5k, 4:50 per km.

I skipped my last run blog cause it was just too boring

I ran Monday after a few days off. It was 14km and boring, nothing eventful at all to write about so I just am adding a note about it here. BFD. Today on the other hand was a gooder. After work I started off easy, comfortable and just cruising along. I was feeling good so I decided to pick it up and see how long it would last. At 5k I really paced hard clicking off a couple of sub 4:20 km's. I suffered on the last climb of the last km due to fatigue and the heat, my god the heat. But in the end I ran the second fastest 10k in a very long time. Sweet action. 45:12 ~ 10.1km, 4:29 per km.

Apparently there is gas in the tank when I need it

Ran a quick 10k today before the rains came. I was feeling out of it a bit, more lethargic but nothing serious. I was a little sore from the run yesterday but was making more out of it than needed to which almost made me not want to run. Nevertheless, I set out on my usual route and just went running. I clicked off the first km easy then slipped into a groove that was oh so sweet. I cruised along for 4 more km like that, then worked up the one long climb and then tried to find the groove again. The last km was tough, up hill and fatigued but I really worked it, finishing alot faster than I figured I would. When I pushed it, there was still plenty left to spare. Good times. 46:55 ~ 10.2km, 4:36 per km.

At this point I think it is all mental

Games. Silly mental games. I think I am pretty much physically able to do what I want. I have all the resources I need at my disposal, I just have to harness them when I need them. Today was a good example of that. The other day I wasn't really into running but went anyway. I wasn't mentally ready. Today, I was really ready, I had prepped myself ahead of time and found it easy to deliver on it. I have been noticing lately too that my stride is very comfortable and when I don't run properly, that I can feel the difference and come right back to it. Today I kept it together pretty well over the whole distance. Aside from a couple little things and two small water breaks, everything was awesome. 2:25:47 ~ 28.2km, 5:11 per km.

What a difference a day makes.

So today I had the brilliant idea to run home from work. Only problem is that is over 25km. I packed my gear and got ready after work. I headed out well, found a comfortable pace to run at. My stride and form were good but it was hot and I was tired and not feeling it. The chafing that is. At 10k, it got me. The subtle burning, stung by sweat, letting you know that there is a problem and you got there too late. It's going to hurt lots later. So I was chafing in my shorts and under my arms. So I pulled the plug and called for a ride home before things got ugly. 57:36 ~ 11.4km, 5:03 per km.

I didn't think I had it in me

I had a quick two hours while Andrea and Sarah went shopping so I made the best of it. I laced up and headed out quick. My route is a common one I am quite familiar with and really felt like getting my teeth into it. I found myself chasing down slower runners as I kept on going. At about 11k, I got a second wind and pushed it. I laboured the last km eventhough it was downhill. I finished up and was totally stoked with my results. I found that I was really tired I had enough mental to keep it up. Good times, with that I should be able to go under 3:30 in October. 1:11:15 ~ 15.2km, 4:44 per km.

Getting my groove on

Best laid plans and all I started late. I headed out the same route I ran several weeks ago, good for changing terrain and a couple of good climbs. I found a good pace and my stride felt easy so I just went for a long run. I took along the north face bottle fanny pack and what seemed like a good idea really sucked towards the end. It has great ease of drinking and carries a shitload of goodies but the constant bouncing and rubbing beat my lower back to the point of serious pain. So it can stay home from now on. Yikes. All in all I wasn't nearly as dead as I was feeling late into the run. I kept my pace pretty well aside from a couple of slow climbs. 2:10:45 ~ 25.4km, 5:09 per km.

Thunder and lightning

Whoa, crazy weather alert! I was out for a a Sunday makeup run and noticed that my GPS wasn't working very well. I didn't think much of it just a malfunction but then suddenly realized that the thunderhead may be affecting the reception somewhat. As I ran through Victoria golf course I saw a wedding party getting their pictures taken and it made me smile, wondering if they got any good pictures with the lightning in the background. My run was solid and comfortable. I was real happy with the outcome. 1:26:20 ~ 17.4km, 4:58 per km.

It's been a year today

It was a year ago today that I decided to take up running again, my first run was a slow awkward 2.25k that took about 13 minutes. As of today, I have logged 1712km, the same distance from Victoria to Moose Jaw but god knows why I'd want to run there. Anyway, pretty cool stuff.
Wow, warm weather to run in too. I cruised along nice and easy in the heat. Nothing fancy, nothing huge just a good solid run. 59:01 ~ 12.2km, 4:51 per km.

A strange run today

Seems like I forgot how to run for a little today. It was warm out and loads of people on the street making my run through town a little percarious. My focus wasn't on what I was doing so much as it was not wanting to run over misguided tourists. So by the time I was clear of the throng I was accutely aware that my stride and everything was screwy, like I had gone back to my old way of running. So I did my best to change it back and by halfway I was running comfortable again. I kept my pacing a little higher than I should have today but it was nice out and the distance wasn't that long, blah blah blah. I was sweaty, tired and happy to be done when it was over. My left knee is sore again but I think it was due to my sloppy running early. 1:21:48 ~ 16.5 km, 4:58 per km.

Something special happened today

I found something today while I was running. I thought it had left me a long time ago but I suppose it was just asleep. I headed out for a quick 10k on a beautiful day. My first km was quick, too quick so that I thought it was a malfunction of my GPS but at 2k I figured that I was running pretty fast. So I went for it to see how long I could hold on to it. I kept pushing hard as I could, working the hills and trying to catch my breath as I could. At about 6k I was labouring and figured on slowing down as I had gone fast enough far enough. But it didn't last long. I dug deep, deeper than I have in a long time and pushed on. It was all mental at that point. I wanted it. I put everything into it. I finished my run in the fastest time I've run the distance in like forever. Shocking. 5k split time, 21:49, awesome.
44:00 ~ 10km, 4:24 per km.

Chasing the rainbow

I tried running yesterday but felt so crappy and my guts were really sore so I decided to postpone till today. I set out later feeling the shits again but not enough to stop me. It was raining and grey but the sun was trying to poke through. It cast a huge rainbow across my path for the first couple of kilometers and made for a delightful beginning to my run. My pace and comfort were managable. I didn't do anything special except run. I stayed strong the whole way round. The problem in my gut comes and goes and I have to learn to live with it for now. I felt very good that I did run today, thanks I needed that. 49:38 ~ 10.1km, 4:55 per km.

Better run right after work from now on

With the new job part of my training will be to run right after work to make sure that I get the distance in that I need to. Makes for a tired bunny though. Today was a perfect example. Work all day long, take bus home (good for resting) then get home, change quickly and get out and go. It was another warm one again today but I took a chance and went without water. I was out quick, too quick for my liking but it felt easy, so strange you know? Anyway, I calmed down by 5k and eased my pace to something more sustainable. I got into a great rythym and didn't look back. I finished up strong and well within myself. Pretty pleased with my effort today for sure. 1:20:40 ~ 16.3km, 4:57 per km.

Summer is finally here baby

Whoa! 20 something degrees and no wind makes for a hot, sweaty run. The route I chose had some good climbs, lots of water views and long. I saddled up early and got going, my pacing very consistent. I found that my stride was real comfortable early, something I usually have to ease into. So I just went with it. I didn't shave or tape my nipples so they suffered unnecessarily but I'll remember next time. Good mental state today too, no doubts or willingness to stop or turn back. Not anymore. 2:15:53 ~ 26.6 km, 5:06 per km.

A half marathon on 4 hours sleep

Well it isn't recommended but it is possible to run long after an evening of eating and partying (booze free for me of course). Got home at 2am, bed by 3 up at 7 and ran pretty well. I really took my time and focused on running easy and strong, keeping good pace and really enjoying myself. I went out slow and picked up the pace as the run went on. I chose an out and back, nice and flat cause I really had no interest in any hills today. By the end I was pretty happy to be done. Good week this week, lots of distance and no real pains. Yeah me!!! 1:51:08 ~ 21.3km, 5:13 per km.

And I thought Lethbridge was flat

Day one, Lethbridge Alberta.
Up early after a short sleep. Figured that I would head out as the sun was coming up to maximize the day. Wasn't too sure of where I was going but Andrea's dad had given me a map to refer to and I had made some mental notes. I headed out nice and easy enjoying the morning. I headed down, way down the Whoop Up Drive (I love that name) and crossed the river, following the trail. As it came to a dead end I had to double back and cross the river again and cut across up towards the university. The hill was brutal, steep, twisting and relentless. It was geting warmer by this time as well so I kept on going knowing that home wasn't far off. I finished up well, keeping my pacing pretty consistant despite the rough terrain. 1:17:18 ~ 15.2km, 5:06 per km.

Fall weather in July

Weather always plays a factor in running. Sometimes too hot, sometimes too windy, sometimes too much rain, you get the idea. Today though, the weather was unseasonably cool, 14C and a light breeze which is just perfect for running. I waited till later to run today as I had lots to accomplish. When I finally did get out and going it was pleasant as could be. I ran in a long sleeve which was just enough. I cruised along nice and easy and took myself about 5k farther than I had intended to as I am running an extra day this week as well but I felt real good so what the hell. When I finished up I was tired but not spent, so in all it was a good effort and one hell of a good run. 1:25:36 ~ 17.2km, 5:02 per km.

Found a groove

I didn't blog about my last run cause it was so boring, so average that I had no words to describe it beyond a large wholesale yawn. Today was a little different as I found a good pace on a beautiful day and just set into it early. Funny how that goes sometimes. 56:45 ~ 11.6 km, 4:53 per km.

Challenging the mental demons

So I have this ankle/knee issue that keeps coming up. It is nothing major, it hurts a little bit during or post run but doesn't last long. I take a couple days off then run again and it seems like it never happened. So, is it real or is it imaginary and I just make a bigger deal out of it than need be because I'm afraid of something? I think it may be a combo. Just doing myself a disservice. Anyway, today, I just ran. No big stories, no distinct purpose. I ran a easy consistant pace and listened to my body. Not to the voices in my head. Things hurt a bit here and there but nothing was broken. I've got to stop listening to that little voice that wants me to stop. I've come this far, it is too late to stop now. 50:08 ~ 10.2km, 4:56 per km.

That was a hot one

Decided to run long today instead of tomorrow for a couple reasons. Firstly, timing was just right and I simply felt like it. Regardless, I got changed and headed out. I took 40oz of water along today just in case. I went out easy but it was fast, too fast for how it felt but I slowed dramatically as I was not out there to race. It was really warm out and an annoying breeze blowing in my face for over half the way round. I got into a good rythym at around 7k and just kept moving on. Good thing I brought the water along as I was drinking about 2oz per km. At the turn for home around 15k the wind came back and really worked me over. My hedgehogs/crappy breakfast coming back to haunt me. I continued on. When I finished I was pretty happy with how I felt, no real pains, knees and ankle were sore but not hurting. All in all it wasn't too bad. 1:39:39 ~ 20.1 km, 4:58 per km.

Funny how things seem sometimes

So I get ready to run this morning, nothing special but not feeling all that great. I lace up and head out anyway, I at least have some sense of control over this portion of my life. I picked a route I know well and had no intentions of doing anything more than run for a little over a half hour. My first km split was way too fast for how I was feeling. It seemed strange, too fast, too easy. So I pushed it. And kept pushing. All the way. Not a 100% commitment that would leave me empty but a very hard effort that left me feeling brilliant. Ha. Take that. Connected to something right now I guess. It is that easy I suppose. 27:16 ~ 6 km, 4:30 per km.

Running from a good place

Today wasn't so much about training as it was about the enjoyment of running, early morning, beautiful day, solo, for about an hour. I felt good, better today than I have in a while. I eased into it slowly, nothing to prove, just looking to feel comfortable. I found an easy pace and just went with it, nothing fancy. At the turn, I picked up the pace but only gradually. I finished strong feeling good about what I had accomplished. Looking forward to tomorrow and more. 50:32 ~ 10.1 km, 5:01 per km.

Crazy run today

I had my partner pace me on her bike today for a little test to see how I would do. Nothing competitive but I wanted to see how I could go for 14km. I went out well, real comfortable, easy stride. I picked up the pace to about 6k where I started to feel some serious fatigue, from my day, the heat and the lack of water. I ran through it well enough but it came back again in about 4k. That time was harder to deal with but I didn't let it beat me. I pushed all the way to the end and felt like hell doing it. But it was a success in the sense of completion and not stopping cause I was tired. Good for the mental aspect. 1:06:39 ~ 14.1 km, 4:44 per km.

RVM training day one

Well here I go again, training for another race. Started off easy today. Ran easy the first two km then picked up the pace for the rest. Felt good all the way round. Good place to start from. 56:37 ~ 10.1 km, 5:36 per km.

I am guessing that my marathon training starts soon

It is almost that time, early bird entry deadline is in 4 days. My run today if it was any indication is not a bad place to be starting from. I am reasonably fit still but need a little fitness and more distance. I will over the course of this weekend come up with a plan for training and such. I think I have figured out my knee issue for the time being. Too much leaning forward. I ran well today, kept my pace quite even. Worked on stride. I might try some speed work into the next 13 weeks which is what I think I have left until RVM2008. Today was pretty good. 53:01 ~ 11.25km, 4:43 per km.

Something to be said for just taking it easy

Started early and easy this morning, just cruising around. I felt more tired than anything really. Kept a moderate pace and really tried to work on my form as when I get lazy it starts to fall apart and then things hurt. 42:11 ~ 7.1km, 5:57 per km.

I probably could have run like this all day

Wow, what a great feeling, to be free and out there on the road. My running has been sporatic at best lately due in part to scheduling and other junk but today I pushed that all aside and just went for a run. No route, no plan just some distance. I was fluid and comfortable the whole way round, it was easy. 52:12 ~ 11.1km, 4:43 per km.

Wow, did I pick a good day to run

Sitting around the house after work today, I realized that I had some time to myself and was considering my options. I decided that I would head out for a little run to see how I was feeling. Monday's run was a good test but I figured that I would double up on the distance and see if I was able to go for it. I got going easy but was really moving along well. I just tried to stay well within myself and work on my stride as I think when I over stride I cause myself grief. So I just kept going hard, the km clicking off quickly. At 6km I turned into the wind and f*#k there was wind. I just knuckled down and drove through it, my pace backed off about 20 seconds but it was blowing 35km/h so what could I do? I paced off hard for 3 km till the turn for home, out of the wind and I got those 20 seconds back. I finished faster than I thought I would which is such an awesome feeling you know? I love feeling this way!!! 45:55 ~ 10km, 4:35 per km. Wicked.

Easing back into it

I've been off for a few weeks this month for several reasons, health, injury, too much work and sorted other crap. But I have decided to climb back into the fray. I jumped out during a break to run a quick 5km, trying to go under 23 minutes. I started out slow but still under 5 minutes a km but just barely. I picked up the pace a bit the next km but was still lacking so I had to move. I felt pretty good (no knee issue) so I put the hammer down and ran hard. The last two km were under 8:40 with all that uphill crap coming home. I finished up at just, and I mean just under 23 minutes. Yeah me!!! Weather was pretty nice today too, not too hot and a little breeze. 22:59 ~ 5km, 4:35 per km.

It's been awhile

Holy man, it's been a week since I ran and two since I ran any real distance. Work and life have been crazy and running being a hobby has had to take a backseat for a bit. Till today when I got to go early so I took full advantage and hit the road when I got home. I was really ready to go and felt amazing. It was effortless running for the first 5k easily. I ran 4:22, 4:28, 4:22 in the middle without feeling like I was working. My knee started to bark around 8k again and I pushed the last couple of km's to get under my 50k, 10k split time. I finished the 10k in 46:19 which was pretty good despite the lack of running. I hobbled home for the next couple of km but in the end it was great. 46:19 ~ 10km, 4:37 per km.

When time is short

I run an out and back just incase I have to retreat early. My knee has been sore lately and I was determined to figure out why. I bought some new shoes to see if that was the key to my discomfort but I had another idea as well. So I set out and found an easy pace to see what would happen. I've noticed that the pain seems to come at around 7 to 9 km into a run, so I didn't expect much early on. I pushed an early km hard to see how I felt and it was good. Almost like clockwork at 8k my knee started to twinge. I paid close attention to my stride and fatigue level. I counted my strides. I concentrated on footstrike and if I was pronating or something else. Just how was my foot hitting the ground, toes first or midfoot like I constantly practice? Seems that when I tire, my heelstrike becomes more pronounced and my stride becomes longer seemingly putting stress on my knee. So I attempted to shorten my stride and make sure that my foot hit the ground mid to soften the blow. In three km I had at least somewhat alleveated my knee pain. It was sore already but it wasn't getting worse and later on it did not hurt at all. So I will continue to concentrate on this as my running saga continues. 58:39 ~ 12.1 km, 4:52 per km.

Heading for the hills

Picked up a new pair of shoes today and what better way to break them in than a good hill workout. The weather was perfect, just about 20C with a light breeze and partly cloudy. After a short warmup, I found myself at the top of the hill that used to scare me. I decided to give it a good effort and chose to do 8 repeats. The first few weren't all that bad, the last three were tough, with the seventh being my fastest. I just focused on turnover and running through to the top. I capped off my hill repeats with a 4k warmdown, nice and easy through the boneyard back towards home. My right knee still is bothering me, I am taking tomorrow off to let it rest. It comes and goes but gives me some cause for concern. Annoying that is all. 59:34 ~ 11.3km, 5:17 per km.

Good time to run

Funny how today I didn't feel like running at all. Not a bit. Haven't felt that for some time but decided as I did the last time I felt like this to just go out there and run. So I laced up and headed out into the muggy filtered sunshine. I just started to feel better within the first two hundred meters. It is like I was kicking off some chains and found some element of freedom. I simply cruised along at a comfortable pace for the entire distance. Nothing fancy, nothing complicated, just running. It was pretty awesome. Now I feel complete, sore and a little tired but that is what I look for. It is part of what I need. 1:18:16 ~ 15.4 km, 5:05 per km.

Somethings not quite right

Went out to Elk Lake today while on my split to get a run in of 20+ km. I was feeling really good, and I started off strong. Then I felt a very uncomfortable feeling from my belly. The usually soft bit of tissue that comes through my hernia was hard and sore as hell. I stopped and held my guts for a minute or two. I couldn't push the tissue back in like usual. I sat down and tried to relax as it was more uncomfortable than anything else. After about five minutes it settled down enough to go away. I was a little spooked to run again but tried it out and didn't have a reoccurance so I hammered the last km, just to see. I was fine but what the fuck anyway? I was just at the doctors office last Tuesday and said that I really didn't need to have it repaired. Now what? 23:13 ~ 5km, 4:39 per km.

Another time around the block

Had some motivation problems this morning trying to deal with running and then working, which is a new thing for me especially with the new job. But I put that aside, and just ran. I picked a familiar route and just went after it. I had no real intentions of running fast or in any particular fashion, just strong. At 5k there is the old monster, a long gradual climb with a sharp insulting rise right at the end. I hammered it hard, best I could. I finished up really well too albiet tired. It was a good effort, looking forward to tomorrow as it is a split day and I will run on the inbetween. 48:11 ~ 10km, 4:48 per km.

A couple days off can really make a difference

I took a couple days off this week to rest up, been living pretty crazy lately and needed a day or two to get back to reality. I took off after work today and just let things happen. I was pacing well early so I just went with it to see how far I could go, I didn't really have a distance per se in mind but decided to run till I got tired. I did a pickup at 6km and ran a 4:19 which could have been quicker but I peeled off early. The wind was crazy today, swirling, gusting, in my face and then my back in the same gust. Hard to run in that silliness. I was quick at the hour, 12.6km, and had purposefully slowed down a km before that. I finished up, feeling strong and comfortable. I feel pretty motivated, just need to keep running more. My knees seem to be bothered by running while running but not after. Fucking knees.
1:11:40 ~ 15.1km, 4:45 per km.

Nice little run in the park

A Sunday off. Nice change for once. I am sure it will be rare, nevertheless I made the most of it and got up and out and ran a 4 loop course through Beacon Hill, took the first loop easy running with a friend just starting out. Loops two and three were okay but I felt tired, like I wasn't rested. The last one I picked it up trying my damnest to run hard the whole way, doing little pickups when I felt myself slowing. It was almost 20C at 10:30am so it was warm enough to make a difference. I feel really good. Next week things get serious again, with a new schedule and new focus on training. 57:39 ~ 10.44km, 5:31 per km.

That was one of the best yet

OMG, it is 19C and sunny. WTF??? In total disbelief I set out to run at tempo pace for a minimum of 15k. I set in early to a quick pace and stuck with it. I always regard these runs with a lot of respect because it is difficult over variable terrain to keep your pace within 20 seconds per km. It keeps me from dogging some miles and then burning the others up to keep pace. By km 7 I knew I was feeling good and just kept going. At 9k, the monster hill rises and I raced up it keeping strong over the top. I was at 12.4k at the hour. At the turn for home I chose to add a little extra distance as I was feeling untouchable. Making the final push for home, I picked up the speed a touch but still within my goal. At the end of it all I had managed to stay within 18 seconds of my pacing which is a first. I felt strong the whole way round. The knee issue is more in my head than where my leg bends. 20 km ~ 1:36:31, 4:52 per km.

On the road again

I am now less than seven weeks away from my next race, if I do in fact decide to do it. It is a daunting task, 50km trail race with two loops of 25k each that tackle two serious climbs per loop. I am going to try to run the trail next week to see if I have the balls to do the whole thing. Today I ran early as the weather is threatening to rain. So I got up and out and got into a nice easy pace quickly. I just ran on cruise control for a long way today. My right knee started give me some trouble around the same spot it did Sunday but I kept going and it seemed to work itself out. Now an hour after I don't feel much if any discomfort. It was good today, nice and easy, no attacks, no heavy pace work, and few hills. 1:21:10 ~ 15.2km, 5:21 per km.

Why does it still feel like winter?

It seemed like a nice enough day to run, well actually they all do in the end but this year has been hell for the weather. Today the temperature was pleasant, 12C and mostly clear. Due in part to the 30knot winds blowing off the ocean. Brutal. I laced up and headed out, determined to make a go of it. At 4k, I realized I had underdressed but was running fast enough to try to ignore the wind. No such luck. At 8.5k, my right knee started to hurt, not inside but on the outside. Kinda weird as I have not had any joint problems thus far. I walked and ran for the next couple of km till it went away somewhat. I finished strong but almost completely undone by the wind. It was rotten out there. I am really hoping for some nice weather and several months of it. 1:13:33 ~ 14.33 km, 5:07 per km.

Wrong place, wrong time

I was confused as to the date and time from yesterday as I was going to run with some folks but well, it didn't happen. That is Tuesday next week. So I headed out to Beacon Hill park and hammered out 8 hill repeats for about 800m, with rough trails up and steep decents. It was very nice out to run today, the wind was low and the sun was trying to poke out for behind the clouds. I fininshed up just under 49 minutes for 10k.

At it again

First run since Saturday's 50. Still felt some fatigue in my legs as I started off and I didn't take it easy today really either. My next race is a 50km trail race, with considerable climbing and singletrack so I have to adjust my training for it. I headed for BeaconHill Park which will serve as my main training area for the next few weeks. I found a reasonable route with some good climbs and tough desents and ran 5 loops, god do I hate loops. I varied terrain from hard pack to chip trail, to grass and ashphalt. My pacing now really doesn't mean much anymore considering the climbs and such. So I packed on 12.4km and was out for 1:09.

4:33:09

Well, it is over. What a day, 9C and rain. The group of us, 40 or so runners, 22 doing the 50k event, lined up and we started right at 6 am. I felt really good, and headed out strong with some of the big names, keeping a solid pace for some 20 to 25 km. I started to feel a little discomfort in my legs around this time so I slowed a little to let the pain subside but it didn't. I passed the halfway mark at just over 2 hours. I worked the next 15km at a manageable pace, feeling pretty confident. Just past 36km, I felt my left calf start to cramp, I tried to run through it but I couldn't. So I started the torturous walk/run that I kept up for basically the rest of the race. Everytime I felt that I could run a little longer my legs would stiffen and I would walk till I felt it loosen up. I ran the marathon distance, 42.2km in 3:42 which is the fastest I have run that in 14 years. The final 8km was a test of wills as much as I am willing to admit as I didn't want to quit but sure as hell didn't want to continue. I finished up at just after 10:30 am, mercifully ending the cramps. My finishing time was 4 hours, 33 minutes and 9 seconds which was good enough for 8th place overall. It was as good as I could do today. I could have run 15 minutes faster quite easily without the cramps. Aside from that I did it. I really did it.

The last run before well, the long one

I have rested well this week, no serious problems. I figured today I would run a little fitness test to see just where I was. So I laced up and headed out determined to see just what I had in me. The first km has always been my achillies heel in that I don't challenge myself enough, so when I looked at my watch and noticed it said 4:17 for the first km, I knew good things were going to happen. I dug deeper than I have in a long time and just tried to hold on to that pacing. Km 2 and 3 zipped by and I was labouring but still quick. The last km I listened to my footsteps, counting the rythym. When I finished up I looked at the time and really couldn't believe what I saw. I had run 17:03 for 4km. But the real key thing was that my last km was a 4:02. Now for me that is new territory. Now I suppose I am prepared for Saturday, not that I will run that quickly but it gives me a good sense that I will be able to get the job done over the distance. 17:03 ~ 4km, 4:15 per km.

Hey, wasn't there a race today?

After getting home from work late and changing I had no idea of what route I would run. I had an idea of the distance and decided the I would parallel the TC 10k route that was run earlier today for a bit, perhaps picking up a little of the left over energy. The weather was nice and warm with a little sprinkle here and there. I started out slow and steady then as I warmed up, really got going. I felt free from time to time, running effortlessly, it was only when I thought about it that it went away. My pace wasn't important but I was feeling great. As I came to where the turnaround was for the race, I found it entertaining to see the collection of clothing that had been removed by runners during the race. All forms of cold weather gear, gloves, toques, long sleeve shirts and assorted other things. It really caught me as funny. I finished up shortly after that really strong. I visualized the last few km's of the race and tried to put that into my reality. We will see on Saturday. 1:07:22 ~ 13.8km, 4:52 per km.

Recovery run blues

Again the weather here in the later part of April has been crappy. I had to bundle up and almost wear a jacket to be comfortable. The wind combined with the cool temperatures really detract from the enjoyment of running. Perserverance I suppose. I laced up and headed out, my legs still a bit stiff from Tuesday but not so bad that I couldn't move. I planned a route with some hills late, forcing my hand to work when tired. Silly me. I started off cold and grumpy. Once I got moving I was fine but the wind, oh god the wind. Like I said, perserverance. I continued on playing the mind games that tire me, so I tried to shut them up but concentrating on each step, how my feet were striking the ground. It seemed to work as I ran the rest of the way without incident. It was a solid run with the exception of one slow km and the November like weather. 56:26 ~ 11.1km, 5:06 per km.
8 days and counting to my first Ultra.

I'm ready

Today was one of those days where I knew I had something to do and just went out and did it. No questions, no hesitation, just action. I started off slow not interested in making good time only in completion. I watched my HR and kept a pace that was well within my abilities. I focused on form and stride, especially when tired. Worked on correcting sloppy and lazy habits later in the run. I watched the mental aspect trying to trick me that I could get away with less distance than I needed. I avoided temptation to run fast when I felt good and to run slow when I felt like shit. I just didn't give in. I didn't fight about it either. I just ran smart. Finally. I finished up after almost three and a half hours and knew, just knew I was ready. I wiped the tears from my eyes cause I haven't felt this for a very long time. And it is oh so sweet. 3:29:05 ~ 38.1km, 5:30 per km.

Man what a difference a day makes

Yesterday snow and cold. Today, tanktop and shorts. Go figure. I have been nursing a couple of overuse type pains but letting them get the best of me. So today I decided that I would just get out there and run. If things hurt I would slow down or stop but if not I would just run fast. I picked a route with a couple of climbs but alot of wide open space as well. My first two km were good warmups and then I just let loose. Aside from one km with a brutal hill I ran my last 5 km's under 4:30. The warm sun helped keep me going. I was picking people off and passing them. I ran hard right to the end like I knew I could. I looked at my Garmin and was surprized at what I saw. I had beat the time I ran the same distance last month by almost tem minutes. I felt awesome. No pain in my hip or ankle. None. It is only in my head sometimes. Not to say it does not hurt sometimes but I want to think it is worse that it really is. Not today. This run came at the right time. 55:56 ~ 12.1km, 4:36 per km. This was my fastest run of any distance so far. My 10k split time was 47:02. Awesome.

The temperature says 5.

It is April 19th. The high today was 6C. I just reviewed some temperatures from the winter last year; January 10, 7C. February 17, 7C. February 18, 9C. February 20, 10C.
Now these are not the highs for the day, just a moment in time. Like I said the high today was 6C but when I was running it was 4C. I wasn't too excited about running today with the windchill and all but I got ready and headed out. It was cold and miserable enough but I got going fast and ran a quick first km. I ran comfortably for the next few km's but I was sweating and it was freezing. So I turned up the long hill and headed back home, wondering if it was really the Abominable Snowman that I had just passed. My hip and ankle tendon were hurting today as well but I chalk that up to the cold as they don't hurt now. I ran pretty well for being so bloody cold. 29:33 ~ 6.1km, 4:50 per km.

The biggest change I have made

Is the one where I stop second guessing myself. I used to over think my options and my inner monolouge would negotiate the pros and cons. By the time a decision was reached I was disinterested. Now, I am in total control and I just do things and skip the whole discussion process. Today was a perfect example of that where I came home, got changed and went running. I didn't think about the weather, how I felt, how much time I had, the things I had to do, my dishes, my laundry, on and on. By the time I had those considerations I was at km 8 and I had more interesting things to consider. My pacing today was faster than yesterday as I was mostly pain free today. It really makes a difference with my stride. I was on a 5 minute pace for the first 9k then backed off a bit for the rest. The wind today was harsh, cold and swirling. There were some very good moments today out there, I was very pleased with my ability to just keep going. 1:47:46 ~ 21.1 km, 5:06 per km.

The rest did me some good

I ran today feeling pretty well after a few days off. I was short on time so I opted for the lesser of two distances this week. I laced up and headed out into the impending wind storm. My first few km were easy running and quick, feeling as good as I did. By km 6 it was reality check time as my fitness isn't in top form currently and I felt heavy with the pain in my back hinting at making an appearance. I tried to adjust my posture to combat it to see if that would help but nothing so far. By 10k I had settled into a manageable pace and just kept strong to finish. Toward the end I felt better. My pacing was quite eratic today, and I didn't notice it too much, I suppose I was concentrating on my stride and trying to keep my back from hurting. But I had large fluctuations in time between km's especially in the last 4. I will stretch through the evening and see how I feel tomorrow. 1:13:26 ~ 14.3km, 5:08 per km.

Well, that doesn't feel very good

Started out for my usual 10km and the pain in my hip/back announced that it isn't ready to give in just yet. So I tried and respectfully decided not to run today and get some more rest and attention to it. Shame too as it was a wonderful day here today. It would have bummed me out before but now I just know that hey, it's going to better. So no run, rest.

Tuesday plus Thursday equals 50

I ran 33km on Tuesday and 17km today, so that is my 50. Wow. Today I wasn't feeling all that shit hot but I was determined to get out there. The weather was great, a bit windy but not that cold death wind from two months ago, it was about 12C and the wind was out of the south so it was pleasant. Mostly sunny. I picked a route I haven't run for a while and headed out. I intended this to be a sort of tempo run, going out and holding pace as long as I could without blowing up. I kept about the same pace for 13km, at or just under 5 min km's. The hills in the last few km's slowed my pace a bit but I brought it home quick. My right foot is still tender from Tuesday but not so much so that it is a worry. I felt very comfortable the whole way round today, never got out of myself. My time for 50k is currently 4:24, so I estimate that my finish time at the race will be 4:42 to 4:48. Good run today, very happy indeed. 1:25:10 ~ 17.1km, 5:00 per km.

Three times around plus a little

Long run time again. I opted to run the Elk/Beaver trail this week as well to get the benefit of experience running the route. The weather cooperated as it was slated to rain but was actually quite pleasant, partly cloudy skies and around 6C. I headed out at 8:30 am and was off and running. My hip has been bothering me consistantly now for almost two weeks off and on, not so bad that I can't run but bad enough. This morning it was aching but not nearly a bad as it had been. The first 10k went by without incident, finding a comfortable pace and getting into the rythym of it. At the half marathon distance I was moving well but could feel some fatigue and my hip was a little sore. At 25km, I was 2:13:45, which is well ahead of my goal time but it is still only half way. It was about this time that my hip wasn't hurting so much but my right foot started to ache. I don't know if I was doing something or it was just the pounding but, it took all I could do to keep going over the next 5k or so. It finally eased up just before I was finished. I was good with my food choices today, breakfast was my Kashi cereal with chocolate milk, a powerbar and a banana. On the run I had 2 more bananas, another powerbar, 3 gels and 1.5 litres of gatorade/water mix. As I finished up my pace had slowed considerably. So I am not too sure if I am going out too fast and not able to hold the pace or if my fitness isn't quite deep enough to go that far just yet. Either way provided I am healthy, I am committed to going the distance May 3rd. Today was good, I felt sore and thirsty after but not brutalized thankfully. My back is quite alright now too. 2:59:01 ~ 33km, 5:25 per km.

If you know who has the voodoo doll of me ...

with pins in the back, please let me know cause enough is enough. My back hurts then doesn't. It hurts before and after running but not so much when I run but I know it effects me. I stretch, self massage, and do whatever I can to get some relief. It is bad but not that bad. I am going to go for a massage next week to see if that helps. So today I picked a hard hilly route to push my ebbing complacency out of the way. This route is a bit different than the one I normally do, one cause it is longer and two cause I ran the hills very hard. My HR was over 170 on both of the climbs and I wouldn't back down. As I recovered I did my best not to focus on the nagging pain in my hip. I couldn't get comfortable today, not only the hip thing but I just wasn't feeling it. I might take tomorrow off if the pain doesn't get any better. 51:19 ~ 10.2 km, 5:02 per km.

Glad I took yesterday off

Wow, as fit as I feel I am my body still takes a beating. My legs weren't as sore as last week but my hip has been nagging off and on. I don't think it is anything serious but annoying enough. I had a route predetermined and headed out slowly trying to find what pace was most comfortable, letting my hip be the guide. I found it was okay when moving but when I stop for lights (or retarded drivers) it would tighten up quick. At around 6k, it started to loosen up where I could move more freely. I was in a good headspace today thinking that I can hold the pace I was running today on the 3rd of May. I am really excited about it, provided I don't do anything silly like try to go out to fast and hang on, it's 50km for god sakes. I wrote on my entry form that I was shooting for 5 hours but I think I can do it somewhat faster than that. As I came up the final hill home I was feeling good and the run was easy now. I am sure happy I didn't run yesterday, I would have been fucked. I can't wait till August and September when I have the big back to back days. The worst comes in the third week of October actually when I go for 86km over two days, 40 then 46. WTF? All in all, I know this is crazy but it is very much me. 1:13:46 ~ 14.2km, 5:14 per km.

And then just like that it was over

Long run today, longest in recent memory or even ever perhaps. Got out to my designated starting spot, the 10k loop at Elk/Beaver where the race is next month. I headed out determined to not let my nagging back issue get the best of me. The trail was sloppy the first couple of km, muddying up my shoes and legs. I focused on easy pacing and concentrating on shortening my stide and keeping my speed down. Try as I might I still ran too quickly the first 10km, clocking a 52:30. The second loop was pretty much the same thing although I brought my pace closer to where I wanted it to be at 53:55. Then with the two loops down I had to figure on how I would get home. I opted for the third choice of tracking back along Quadra and stopping when I hit my distance. The transition from trail to pavement was quite noticeable. I could feel the fatigue setting in as the km's clicked by. I relaxed and found a manageable pace. My right foot started it's pins and needles again but not nearly as badly as it had last week. My back was sore but again, not nearly as bad. At the end I stopped and walked for three blocks before grabbing the bus home, the last 8 or so blocks. I was quite pleased with my performance but still realize that I have another half marathon to run before the real race is over. My consumption on the trail was 3 gels, 2 bananas and 1.5 liters of gatorade/H20 mixed. The weather was perfect, slightly overcast with good sunny breaks, 9C. 2:36:13 ~ 29km, 5:23 per km. Today was also the day where I went over 1000km running!!!

I don't really think I was smiling

Running today should have been a good thing. Finally the weather was good, warm enough for short sleeve and no gloves or hat. There was little wind, a rare event but I felt strange. My back has been aching and I almost skipped today because of it but after I had warmed up it wasn't too bad at all. I don't know what was wrong with me but I just wasn't feeling it. Tired and somewhat preoccupied, thinking about other things that got in my way today. On Tuesday I am going to try to run as even a pace as I can for the first 25k, something like a 5:30/5:45 pace, then come back faster on the last few km, but not too much provided my body will hold up. Despite the nice weather I just didn't have the juice to go the full ten so I ended up just a little short. No biggie. Just working through the miles. 44:14 ~ 9.1km, 4:52 per km.

Out too fast and beware the FOP's

First off I just don't like old people. At all. I have many reasons but their constant ignorance bewilders me. Me, a big 200lb monster running at them, obviously on one side of the sidewalk, these fuckers have the indecency to not move, or worse, provoke me by moving into my "lane". If I ran any of them over, I would break all their bones. Jesus I tell you, one day I am not going to move out of the way and just keep running hard.
Now that that is out of the way, I got home from work and was ready to run. My back/hip issue was calmer today and I was looking forward to it. I laced up and headed out in some pretty nice weather considering the shit we have had lately, it was 6C and sunny. I started off real well, comfortable and fast. My second km was even faster and I was noticing that I was already labouring with a long way and some serious hills still to go. I laid off a bit and tried to calm down some. I felt great physically but my HR was up and I could feel it. I worked the first hill best I could and took the downhill easy to try and recover. My pacing was good over the next 3k until the last set of hills and the early pace caught up with me. I just muscled my way through it. The last km in site I was tired, pissed off and just wanted to finish, so I hurried up and put the hammer down. No FOP's in my way so I was able to run a 4:22km after all the crazyness before. Felt good today because all my pacing was done under 5 minute kilometers which is a first for me. 47:45 ~ 10 km, 4:47 per km.

I couldn't decide which was worse...

The weather or the pain in my legs. I watched the storm roll in and I hesitated waiting it out but I had to get going or I wasn't going at all. It started to rain as I waited for my GPS to catch its satalites and it got real cold and windy. I dressed well enough but god, then it started to snow a little bit and it was freaking cold. I pressed on slowly, my hip hurting as I loosened up, trying to get warm. At around 5km I almost turned for home but decided I would cut the run short instead. As I passed the turn off which would have cut the run down by 4km, I started to feel a little better. So I stuck to my route and my plan and kept going. Sitting here now I wish I hadn't but then it seemed important. I finished up, greatfully not too worse for wear. I certainly could feel all of yesterday in my legs. Similar plan next week too. Good times. 1:05:44 ~ 12.1km, 5:26 per km.

What do you mean that is only halfway?

OMG! I mean I knew going in that it was going to be a long way but really now, I have to run twice as far as I did today?
I got off the bus before 9am out in Sidney and was actually pretty excited about this, as I had had an hour to psyche myself up about it. My goal today was to run slower for longer. I wore too many clothes and had to stop at 5k to peel off my top layer. I cruised along, very conscious of stride and pacing. I didn't care if I ran 5:10's or 5:50's but I needed to run slower than last week. Everything was going along well, I ate my powerbar, 2 gels and half a banana (I know, I am not fond of them either but they go down real easy and give me alot of what I need.) At around 20km my right hip, not the usual left one, started to hurt. I attribute this to lazy running, not keeping good form. At 23km, my right foot started to go numb. This has happened before but not this badly. It felt almost like my sock had bunched up under the ball of my foot behind my big toe. It felt hot and something like a blister. It went away about 10 minutes later and further review has the beginning of a blister starting, so I will have to vaseline my feet next time as a precaution. At the end of the run I was pretty spent but feeling very good about making the whole distance. 2:17:46 ~ 26.1 km, 5:16 per km.

Half marathon split: 1:51:11
25km split: 2:12:14

It's a two-fer

10km, chilliwack (3/22/08)
Nice day to run, weather was cool but sunny. Got off to a bit of a slow start after a weekend of exhausting, well, you know. Around 3km, I picked it up and didn't back down. Ran solid pacing from km 4 to 8, virtually even. Finished up strong, albiet mighty tired. 47:51 ~ 10km, 4:48 per km.

11km, victoria (3/23/08)
I watched as the weather took a turn for the worst after I got off work. I waited it out until the heavy rains stopped and only had to deal with the wind. 40km/h wind. I laced up and headed out. It was rough going for the first 15 minutes until I got some cover from the wind. I stayed very even working on my stride, paying attention best I could to my extention and footfall. My pacing today was as good as I have had in some time. All eleven km were within 14 seconds of one another, without the usual hills and valleys I seem to run with. Glad I wore a jacket today as the wind would have been too much to bare. 55:36 ~ 11.1 km, 5:01 per km.

100 = 896.4

I did my 100th run today for a grand total of 896.4 km since August 14, 2007. And that is with 7 weeks off in Nov/Dec. Seems like a long way but I will run almost double that distance in 16 weeks from late July to early November this year. Funny.
Today was a day for me to see how well I could recover from a long one the day before. I warmed up easy for the first km then just opened it right up. Strange how I felt like I was dying but I actually got stronger and faster as I went further. My last 4 km were my fastest, the last two being almost as fast as I can run. I finished well and not sure how I managed to pull it off. Crazy. Day off tomorrow thankfully. 47:14 ~ 10.1 km, 4:42 per km.

Oh boy

Well I was on the bus at 9:05 this morning heading out to Saanichton Exchange to start my 22km run. I felt a little carsick on the bus which is very unlike me but it was nothing serious. When I got off the bus, I was glad that I had worn the right combination of clothing. I got myself organized and started off. It was in those first few steps that I knew I felt good to go. So I went for it. On long runs, I try to keep my pacing even but today I wanted to add some speed, as a test. I had packed some water/gatorade mix, a Clif bar and some ShotBloks to test to see how I tolerated them. By 5km I had a great pace going and had realized that the ShotBloks were not for me. They are like gummies and I'm not a fan. I started to feel a little crampy shortly after but I don't think the two were related. By 12km the cramps weren't abating but were not causing me discomfort, only concern. I turned over some really quick km's as even though I wasn't checking my pace per km I was glancing at my current pace and it was telling me good things. I pressed on feeling the pace starting to eat at my reserves. The Clif bar was another loser as it was too hard to eat and run with, very sticky and without LOTS of water was fucking near impossible to swallow. With 3km to go the cramps were getting the best of me and I suddenly realized that what I think I had known all along, runners trots. I pushed to run the half marathon distance (21.1km) and finished up just a little over that. I will leave the rest of the story for another time but suffice to say it all worked out well. I ran amazingly well and way fast. 1:45:39 ~ 21.5km, 4:55 per km. I ran a 1:43:43 half marathon which is only 6 minutes off my PR.

I didn't even notice it was raining

Well that isn't entirely true but it was catchy opening line. Hillwork on Sunday afternoon. Same route as usual but really decided to coast the inbetween parts before the hills, then hammer the hills best I could. The first one, short and steep, I pushed hard and crested it with only a small increase in heartrate then recovered well. The second, a long slow climb with a spike at the end, I just kept a quick turnover going and was up and over it before I realized it. Funny, I remember being fearful of that same hill several weeks ago. The final hill is midlength and steep all the way up. I drove myself to keep pace all the way to the top. If I didn't do that I was going to repeat it but I didn't want to do another one so I just ran hard. As I cruised on home, I realized that it was actually really raining now. Funny, I didn't even notice it was raining. 43:43 ~ 8.65km, 5:05 per km.

I ran along side the dead

The new route I have for runs in the 8/10 distance parallel the Ross Bay cemetary. Today I decided to run through it. It was quite pleasant, quiet and a really good road that cuts not all the way across but close enough. Some very old graves in there with some real famous folks. Aside from my graveyard run, the rest of it was AWESOME!!!! I was at an easy pace, low HR and turning over some really good km's. My last km I ran really hard and ended up with a 4 min km. HA!!! I love it. I was really moving, it felt really good. 39:25 ~ 8km, 4:52 per km.

Looking for new routes

I am at a point now where I need to find new routes to run. The long distance runs I have figured out, I will take the bus to a point and run back from there so I am not running around in circles but for all the other times I need to find new scenery. So I went to www.mapmyrun.com and with a little click here and there found a couple new ones. Today was a nicer day than yesterday, with little wind and about 9C. I headed out and just cruised along, letting my legs relax from yesterdays long one. I am really trying to focus on feeling my runs. By that I mean, associating my sense of how I feel at a certain pace or heartrate. So that I can take that as a given, that when I feel this way, I should be running this pace, that sort of thing. My left hip is sore now that I have finished, nothing serious. 41:44 ~ 8km, 5:12 per km.

A typical spring day in Victoria

Swirling winds, rain, sun, sideways rain, stillness, hail, more sun, 50km gusts and that is just in the first km. It was like that for most of my run this afternoon. I watched the weather change from 10am till 2pm constantly. It went from bright sun to dark rainy skies every twenty minutes, wild. So I sucked it up, laced up and headed out. I took my new hydration pack with me to test it out, worked like a charm. It will be good on those really long run days. I started out too quick, not that it affected me but I have to slow down my long runs to somewhere around 5:30+ a km or slower as the distance increases. So I just held a real good pace, and the two major climbs really didn't affect me as much as they might have in the past. It feels good to know that I can just go out and turn over 14km without as much as blinking. I have been concentrating on my stride alot lately, focusing on doriflexion and stride length, keeping my footfall under my body as much as possible. As soon as I become proficent with my new and improved stride, I will work on turnover rates. I still look after my ankle best I can, ice, cream and as much rest as I can. 1:17:17 ~ 14.3km, 5:24 per km.

10km PR Whoohoo!!!!

I seem to run better when I am tired. It is like I am reserved to being tired because I already am so I don't have to worry about it anymore. I felt great as I started off, my first km was my slowest by over 20 seconds. I got into a really good rythym early and just ran to see how long it would last. Well it seemed to last the whole way round. I peeled off two back to back sub 4:30km in the middle with several more at 4:40. IT was awesome! I finished up a long slow incline and just kept pushing until it was over. Fuck was I done when it was over. 47:34 ~ 10.1km, 4:42 per km. That is the fastest I've run that distance in many years.

I noticed something today

When I was out there, I noticed as I was running downhill that nothing jiggled. Not my belly, not my love handles or under my armpits, no where. What a strange sensation to have a feeling that I have been accustomed to for a long time now non existant. That is really hard to deal with cause it all has been so simple. So today as I laced up and felt my leg giving me no sign of pain, I headed out and just ran. Nothing special, just a short run for the love of it. The hills that used to mock me now seem easier as I am not trying to carry a 20 lb pack tied to my ass. I work as I run up them but I do not suffer nearly as much. I am getting ready to up the challenge and take on hills that I only looked at with awe. Now I will eat them up as well and I will do hill repeats on the ones that I now own. I ran a 4:33 on my last km and it felt easy. This is really fun. 42:42 ~ 8.62km, 5:01 per km.

Well I am over 800km now

I wasn't too sure about running today especially after the long one yesterday and all but I got ready to go and headed out anyway. It was really nice today, was supposedly 14C but I only saw it at 10. Either way, pleasant. I laced up and headed out feeling the fatigue immediately. I took it easy as I ran the familiar route not far from home. At around 4k, the ankle that was injured back in December started to tingle, not hurt so much. So I backed off and shortened my route a bit but the tingle never got any worse. When I finished up and walked home I didn't have the euphoric feeling like before, just tired, which in itself is good cause I am tired. Now I have two days off, sweet. 44:46 ~ 8.6km, 5:11 per km. Oh yeah, total distance is now 806km.

The time was just right

When I woke up this morning I just felt good. I had a 10k planned for later in the day but the weather was so nice, so nice that I decided I would run my long run today to take advantage of it. I am bored of the usual route along the waterfront, don't get me wrong, it is beautiful and convienient but now that my long runs are up around 20k I need some variety. So I decided that I would catch the bus out to Saanichton and run back in along the Lochside Trail. What a great idea and a perfect day for it. I was on the 10:30 bus and started my run at 11:15. I kept my pace easy only trying to keep consistent. The well marked trail is a combination of groomed gravel, hard packed and road use. I was running really well and realized that the distance was going to be a little more than the planned 18km. My pace over the run only varied 21 seconds from a 4:59 to a 5:20 per km. I cruised home feeling the last km like I had an anchor tied to my ass. But in the end I had run 22k. So there.
1:54:29 ~ 22.1km, 5:10 per km pace. AWESOME!!!
My half marathon (21.1km) time was 1:49:38 which equates to a 3:39 marathon. I might set a goal of 3:15 for Victoria in October.




I

Same route as yesterday, only in reverse

Strange how things seem when you see them from another perspective. I decided earlier today that I would run my usual 10k route but from back to front. It seemed as if it might be a little easier taking a couple of hills out of play or just shortening them up some. I really didn't feel like running fast but by the time 2km came around I was well on my way. I kept as quick a pace as I could handle as the km ticked by. The route familiar as it is was technically different as the rolling hills roll more in this direction and my course markers were a little different as well. At 9km, I opened everything up that I had left and ran full tilt, as hard as I could to the end. Hard, that is it. I was really moving. At the end, my pace per km had dropped by 4 seconds so I knew I had ripped. When I got home, that last km was clocked at 4:10. Holy shit, that is really fast. That is a sub 21 minute 5k. Or better yet, if I could hold that pace, a sub 3 hour marathon. Dare to dream right?
Anyway, it was awesome and fast but my legs feel like freshly setting concrete. Thank goodness for the day off tomorrow. 48:03 ~ 10km, 4:48 per km.

Something was up today

When I was out running around as I am apt to do often, I noticed that my HR monitor was telling me that I, even though my pace was quick, my heart rate was low. Strangely low. Not too sure what to make of it. I am guessing a glitch but it did register correctly in the hills later on, so perhaps it was only momentary. Either way, I ran a cold and windy 10km, in a short sleeve, where I should have opted for a long sleeve and gloves. But it was the quickest I have run that distance so I perhaps was moving faster cause I was cold. Regardless, my first km was slow as I warmed up, then I just got faster and stronger. I love that feeling, finishing strong. My quads are feeling the downhills since my run from Thursday but I was pushing them hard. 49:25 ~ 10.1km, 4:53 per km.

I am liking this more and more

Ever since I did the Isagenix cleanse, I have been feeling really good. I have managed to keep the weight off, I was 206 this morning which is about what I was when I completed the first 9 days. What I have really noticed is the lack of weight has allowed me to run a little faster, a little longer and the hills don't kill me like they used to. I picked the best part of the day to head out for my run. Today was a make up day from Tuesday cause I had no gas in the tank that day. So I laced up and headed for the hills. I have really been trying to pay attention to warming up well and today was no different. I ran the first two km at a pace the was considerably slower than normal making sure that the tendon in my right leg didn't act up and that I was warm enough. Then I got down to business. I kept pace hard and consistant on the three major hills that are part of this route. The final one is always insulting as I have great intentions one day of running it hard to the top but it is such a bastard near the top that is always slows me up. I rocked the last two km home averaging 45 seconds a km faster than the first two. Good times, good times. 42:22 ~ 8.3km, 5:09 per km.

During a rare break in the day...

I got a rare split day today. Which was perfect cause with my staff meeting following work today I wasn't sure how I was going to get some distance in today. So I came home around 11:30 and was on the road before 12. The weather is lovely, 10C and light breeze. I packed my water belt and took a couple gels and headed out. I had a route that I wanted to get familiar with so I settled into an early pace that was comfortable and was very careful not to push my heartrate beyond the 150 range or above. I felt really good, concentrating on stride and my foot landing midrange beneath my body. I had no instances of pain or discomfort. The one long hill was easy as I crested it with ease. The only rough patch was around 9km when some old woman almost backed into me coming out of her driveway. I saw here with a couple of seconds to spare and climbed up on the back of her expensive car, pounding it with my fists and screaming horrible obsenities at her. I mean horrible. I yelled at her so that she was crying screaming at me to stop. Too fucking bad lady, you could have killed me. Then I carried on, shaking off the scare and fantasizing momentarily about doing what I imagined I would have. It was a memory long since past as I cruised along back into town, thrilled at how fresh I felt and easy it was to run at this pace for this long. At the end I was glad to be done but still not beaten up. Good and tired. My legs are stiff as I would have expected them to be but I feel great. I might later go back and sit in that ladies driveway just to finish my mental game and show her not to fuck with me. Probably not but that was part of the fun. 1:39:10 ~ 18.1km, 5:30 per km.

12 km was 1.5 km ago

Either I didn't pay enough attention to the map or it lied. I had good intentions of running 12k today. I laced up and headed out at a nice comfortable pace. Easy day to run, no wind, 10C and sunny. Wow, I love it here. I was feeing good, cruising up the hills as they came and working the downhills hard. I took a GU gel along with me, espresso flavored, which I took as a tester. Every run now over 12k will have to have some form of energy supplement be it Gatorade, water, gels or real food. I have to learn to eat and run, literally. I took it at 45 minutes in and it tastes good and was easy to manage. At 11.5km, the Hill showed up again. It is only 300 meters but it is equivalent to about 30 flights of stairs. And it sucks. The only way to beat it is focus. And I always win. But the time I finished my run, I was tired but feeling great. 1:11:13 ~ 13.6km, 5:13 per km.

The hills are alive

Today was a tough one, Thursdays are a combination of two workouts in little amount of time. I was in the gym for another 90 minutes then decided that I would run my 8k hill workout shortly there after. So within the hour of finishing my workout I started my run. I was tired for the first few km, which include a moderate climb but by halfway in I was warmed up and ready to go. At the first hard steep climb I ran up it faster than I ever have before, passing two people on it that made some comment that I didn't catch. I cruised down to start the next longer yet less steep climb and muscled my way up and over it. The last and most cruel of the hills in this lot is only .6k away, so I took what I had left and powered up. I had to focus near the top as I was pretty much out of gas. I crested the hill and found my second wind, bringing home the final couple of km really quick. 41:01 ~ 8.2km, 5:00 per km.

I like that kind of run

I got home from work, changed, laced up and headed out. Weather, perfect. 10C and no wind of note. I put a singlet on under my longsleeve in hopes of needing it later. No gloves for the first time this year. I traced the waterline along the harbour then moved inland for some fierce hills at the end. I was running easy early, my pace comfortable. I picked up the pace at about 5k when I took off my longsleeve and ran sleeveless. How awesome is that in February? At 8, 9.5 and 10.5 there is a collection of three hills, the second being the most offensive. I put everything I had into them to keep my pace up, only letting it drop by a second per km over the distance. At the end of it all I felt pretty good about the way I ran and how I felt. I switched my long run days to Wednesdays now cause I am in the gym on Thursdays as well, which just seemed a little too much. 1:02:41 ~ 12.1km, 5:10 per km. Another good on in the books. Just a note, 708km and counting.

On cruise control

Up and out after work today, tired from a long busy day at work and my morning 90 minute gym session, I laced up and slipped into a nice steady pace. The weather was nice, 9C with little wind. I stayed well within my comfort pace, easy striding and focused on my right leg as it twitches sometimes like it did back in Nov/Dec. My pacing was quite consistant. By the time I got home, I felt good and not even fatigued. I look forward to running multiples of that distance and feeling the same way. 33:42 ~ 6.6km, 5:07 per km.

Something just feels different

I recently started this Isagenix program and being a skeptic I wanted to see if it would make a difference. So I through my money at it and started the program in earnest. I have stayed true to it, I have only had one cup of coffee and one handful of capers in addition to what the program provides. Truth be told I have been hungry, like holy hell hungry. But it is important to do this for me, so I have endured. I cut a workout this week cause I was tired and irritable partly due to dealing with the changes of eating habits and the flushing of toxins, partly due to just being a grump sometimes. I haven't noticed much difference in the gym as I am still reasonably new to it but today, something just felt different. Hard to explain. I laced up and went out for my usual 10k loop that I have run many times. It was beautiful this afternoon, sunny and 7C. First off I felt very comfortable within the speed I was running. I felt little in the way of fatigue until near the end. I didn't feel the usual "bounce" of chub around my belly as I cruised along. At the end of the 10k, which was a personal best time, I felt easy. Tired but not brutalized. Fresh like I could have gone on more. Awesome. So I owe some of this to my new friend, Isagenix. Strange but I may just be a believer. 49:13 ~ 10km, 4:53 per km.

Quality all the way around

I was in the mood today. I know some of you might like the sound of that but I was in the mood to run. I'm feeling good and the work in the gym and in my own mind have proved to be very good for me. I ran the same route as I did a month or so ago. It's the killer one with all those bloody hills. I know what I was getting into and I just went for it. I did a little fartlek, you know the funny Finnish word for speedplay. I mixed up my speeds, running fast for a bit, then slow, slow downhill then fast up and vise versa. It was kinda fun. Took the agony out of the hills. Found myself running up hill faster than a couple of people were riding their bikes. Now that was funny. I saw them struggling so I pushed hard to catch them and did, passing them about 3/4 up the hill. They looked at me strangely as I ran on by, smiling. I finished really strong, bringing my pace down considerably, as if I were finishing a race. Felt really good. 44:42 ~ 8.77km, 5:06 per km. Good times.

Sometimes taking a few days off has a beneficial effect

This is a repost as I obviously did not save the one I originally wrote. I was off for a few days due to some dental work so when I returned to running I was ready to go. The weather was perfect, 6C, still and overcast. I ran my usual 5k route through the park. I started out feeling really good, if running was that easy all the time, I would turn professional. My time after the first km told me I was into something good, so I pushed harder. After 3km I was just flying. The last km hurt but I wasn't going to give in. At the end, I had posted my PR for the distance. I was pretty stoked I can say that much. 23:18 ~ 5km, 4:37 per km. Whohoo!!!

Crazy Island weather

Today was my first "long" run since my LTSS injury. As I was getting ready going over the route, I looked outside and the rooftop across the street that I use as my rain gauge told me that it was coming down in buckets. I wore appropriate clothing and laced up deciding on a vest as the rainjacket I have doesn't breath worth a damn. So out I went, 5C, windy as hell and I was wet through within 500 meters. I just kept going and my pace was comfortable. I was feeling good, strong and positive. The leg that was injured was giving me queues that I was listening to, if my stride was too long or off a bit, my leg reacts. So as I went on I listened and adjusted accordingly. I paced off 8 km then the weather changed. The wind and rain stopped and it was dead calm. Almost like I would think in the eye of a hurricane. It remained like that all the way home. I could really feel the distance in my legs the last few hundred meters but it was AWESOME. 1:19:00 ~ 14.3km, 5:32 per km. My pacing should actually be about 15 - 30 seconds slower per km, I can't imagine running that slow but I suppose I will have to figure that out next week. Peace.

Love the tempo run

I haven't run quickly in some time, due in part to my injury and just taking it easy. Today I ran with a purpose and it felt real good. It was overcast and cool, around 6C with no wind again, which I swear is quite irregular. I went out easy then picked up the pace a little, coasted for the next couple of km, then powered the last two km hard, running a 4:42 for the last km, which surprized me cause I felt reasonably fresh. My heartrate was comparable to the last 10km I ran which tells me my fitness is coming back to where it was in November. So things are looking good. Time to ice and put my $40 cream on my leg again. 30:05 ~ 6.1km, 4:56 per km. Peace is out there friends.