Distance: 16.3 Miles
Time: 2:21:21
YTD: 155.85 Miles
Location: Kensigton RR - Talisman - Inglewood bird sanctuary - back
It was supposed to snow 5 cm and did not. This made for a good run. I did not run after the hills on Wed because 1) I am basically a lazy person and 2) I had some tendonitus in my left ankle after the run and did not want to push the envelope. So on a Sunday morning at 8:30 am with no coffeein me I was out to run a 26 km LSD.
Conditions were perfect, there was a slight dampness and resulting chill in the air at the start of the run. The temperature was -3, but once the sun was up the temperature started to rise and the chill was gone and the conditions were good. Had to almost remove on layer on the way back. Did a rocking last K or so and finished off with a good overall time.
My legs were pretty much done at the end but managed to get me thru shopping and lunch and kids for the afternoon. Going to be really dead after another 8 or so miles in the marathon.
Plod On
Monday, February 25, 2008
February 20, 2008
Distance: 6.85 Miles
Time: 1:06:21
YTD: 139.55 Miles
Location: Kensington RR - Edmonton Trail - Hill Repeats
Oh bliss, oh joy. They say what does not kill you makes you stronger, I am sure this is the theory behind hill repeats. Funny the day after I run them I feel weaker - what part of strength training am I missing. It was an ok run, 11 K including five big hill repeats - then for fun threw in a sixth small one to run back along the ridge and catch views of the lunar eclipse over our shoulders.
Good run, just about perfect conditions -3 and clear. Beautiful full moon - until it started to disappear. After the run Chris and I herded Cullen into the neighbors back yard for the lunar eclipse. We stayed until the moon was entirely in the shadow then had to send the kid off to bed. All in All a good day.
Plod On
Time: 1:06:21
YTD: 139.55 Miles
Location: Kensington RR - Edmonton Trail - Hill Repeats
Oh bliss, oh joy. They say what does not kill you makes you stronger, I am sure this is the theory behind hill repeats. Funny the day after I run them I feel weaker - what part of strength training am I missing. It was an ok run, 11 K including five big hill repeats - then for fun threw in a sixth small one to run back along the ridge and catch views of the lunar eclipse over our shoulders.
Good run, just about perfect conditions -3 and clear. Beautiful full moon - until it started to disappear. After the run Chris and I herded Cullen into the neighbors back yard for the lunar eclipse. We stayed until the moon was entirely in the shadow then had to send the kid off to bed. All in All a good day.
Plod On
Tuesday, February 19, 2008
February 19, 2008
Distance: 3.75 Miles
Time: 29:04
YTD: 132.7 Miles
Location: Kensington RR - Edmonton Trail 6K
Wow what smoking run. Sped up from the first K thru the last K. Ended up running the last kilometer in 4:21. That was pretty cool. The 3:45 group caught us at the center street light then we steadily pulled away from them. Was a little out of breath towards the end but the strides felt good. This is what running is supposed to feel like.
Temperature was tough again wore 2 layers and was cold at the start but warmed up fast. The starting temperature was about -2 C and did not change significantly - had a cold headwind for the first 3 K. Iced my left ankle when we got back am a little concerned about tendonitus. Will have to see how it pans out.
Plod On
Time: 29:04
YTD: 132.7 Miles
Location: Kensington RR - Edmonton Trail 6K
Wow what smoking run. Sped up from the first K thru the last K. Ended up running the last kilometer in 4:21. That was pretty cool. The 3:45 group caught us at the center street light then we steadily pulled away from them. Was a little out of breath towards the end but the strides felt good. This is what running is supposed to feel like.
Temperature was tough again wore 2 layers and was cold at the start but warmed up fast. The starting temperature was about -2 C and did not change significantly - had a cold headwind for the first 3 K. Iced my left ankle when we got back am a little concerned about tendonitus. Will have to see how it pans out.
Plod On
February 17, 2008
Distance: 15.00 Miles
Time: 2:10:27
YTD: 128.95 Miles
Location: Kensington RR - Sandy Beach return 24K
We were supposed to run a 23 K route but stretched it out to 24K. The total time was 2:17 including the bathroom stops at the talisman Center. Nice route - we ran on the south side of the river on the south side of 25 ave SE. There is a little trail there that feeds into a bunch of small trails that run up the escarpment and then leads into the end of Rideau. The route was a good combination of Trails, Pathway and Roads. Longest run to date.
It was a funny day again. was about -10 C when we started and was close to 0 C when we finished. It is hard to judge layers when the changes are that dramatic. I ended up removing the top layer. My knee felt really good after the run but I started to feel a twinge in the left ankle. Getting old sucks.
Plod On
Time: 2:10:27
YTD: 128.95 Miles
Location: Kensington RR - Sandy Beach return 24K
We were supposed to run a 23 K route but stretched it out to 24K. The total time was 2:17 including the bathroom stops at the talisman Center. Nice route - we ran on the south side of the river on the south side of 25 ave SE. There is a little trail there that feeds into a bunch of small trails that run up the escarpment and then leads into the end of Rideau. The route was a good combination of Trails, Pathway and Roads. Longest run to date.
It was a funny day again. was about -10 C when we started and was close to 0 C when we finished. It is hard to judge layers when the changes are that dramatic. I ended up removing the top layer. My knee felt really good after the run but I started to feel a twinge in the left ankle. Getting old sucks.
Plod On
February 12, 2008
Distance: 5.3 Miles
Time: 45:29
YTD: 113.95 Miles
Location: Mesa Arizona Stans place up the mountain and back.
What a difference 2 days makes this is the first run of the year in t-shirt and shorts. I was still sweating. The run climbed steadily for the first half rose a total of about 500 feet. The return was a little longer but all down hill.
It was fun to run in the desert again -- even though it was all on pavement.
Plod On
Time: 45:29
YTD: 113.95 Miles
Location: Mesa Arizona Stans place up the mountain and back.
What a difference 2 days makes this is the first run of the year in t-shirt and shorts. I was still sweating. The run climbed steadily for the first half rose a total of about 500 feet. The return was a little longer but all down hill.
It was fun to run in the desert again -- even though it was all on pavement.
Plod On
February 10, 2008
Distance: 11.75 Miles
Time: 1:44:10
YTD: 108.65 Miles
Location: Kensington RR - Bowness return 19K
Yeee Haw - Broke 100 Miles for the year.
This was a fun Run, started out at -23 C finished the run at -10 C was almost 0 by the time I got on the airplane at 2:30 PM. Ran out along the river into a cold wind. On the return trip we passed all the runners in the Hypodermic half marathon.
I was a little concerned about being stuck on an cramped airplane for 5 hours after a long run. But in the end it worked out OK. Funny day started it a -23 C finished in Phoenix at 20 C. I liked the later much better.
Plod On
Time: 1:44:10
YTD: 108.65 Miles
Location: Kensington RR - Bowness return 19K
Yeee Haw - Broke 100 Miles for the year.
This was a fun Run, started out at -23 C finished the run at -10 C was almost 0 by the time I got on the airplane at 2:30 PM. Ran out along the river into a cold wind. On the return trip we passed all the runners in the Hypodermic half marathon.
I was a little concerned about being stuck on an cramped airplane for 5 hours after a long run. But in the end it worked out OK. Funny day started it a -23 C finished in Phoenix at 20 C. I liked the later much better.
Plod On
Thursday, February 7, 2008
February 6, 2008 - 10K Tempo
Distance: 6.4 Miles
Time: 52:03
YTD: 96.9 Miles
Location: Kensington Running Room - Short Zoo - Center St. Hill
Marathon Clinic Group run - a 10 K tempo run up the center street hill. Now the 150' foot climb in less than a kilometer does not sound like much but man it kicks the crap out of you. Worse yet is that after the sharp rise there is a long slow climb to the summit, before the easy down hill back to the store.
My run looked like this:
Thought I would try something new with the output from my garmin 305.
Overall was a good run, temps were in the 0 degree range,footing was a little precarious as the ice and snow were softening, wore 2 layers and that was more than adequate. I am looking forward to a 19.5 K run in -20 temps this Sunday. I will be dressing differently!
Plod on.
Time: 52:03
YTD: 96.9 Miles
Location: Kensington Running Room - Short Zoo - Center St. Hill
Marathon Clinic Group run - a 10 K tempo run up the center street hill. Now the 150' foot climb in less than a kilometer does not sound like much but man it kicks the crap out of you. Worse yet is that after the sharp rise there is a long slow climb to the summit, before the easy down hill back to the store.
My run looked like this:
Thought I would try something new with the output from my garmin 305.
Overall was a good run, temps were in the 0 degree range,footing was a little precarious as the ice and snow were softening, wore 2 layers and that was more than adequate. I am looking forward to a 19.5 K run in -20 temps this Sunday. I will be dressing differently!
Plod on.
Tuesday, February 5, 2008
February 5, 2008
Distance: 3.75 Miles
Time: 30:41
YTD: 90.5 Miles
Location : Kensington RR to Edmonton Trail - Loop back 6K
The talk was on muscle imbalances and injuries - good thing I have both. It makes it much easier to understand what she is talking about. The run was good a fairly hard effort on a warmish night (0 - hey no minus sign there that is cool). Just about ran in shorts pretty good for February.
I must have run too fast on Sunday cause the LSD pace was the same as the tempo pace.
Plod On
Time: 30:41
YTD: 90.5 Miles
Location : Kensington RR to Edmonton Trail - Loop back 6K
The talk was on muscle imbalances and injuries - good thing I have both. It makes it much easier to understand what she is talking about. The run was good a fairly hard effort on a warmish night (0 - hey no minus sign there that is cool). Just about ran in shorts pretty good for February.
I must have run too fast on Sunday cause the LSD pace was the same as the tempo pace.
Plod On
Sunday, February 3, 2008
February 3, 2008
Distance: 10.1 Miles
Time: 1:24:04
YTD: 86.74
Location: Kensington RR - zoo - 16 ave nose creek return
Is it Groundhog day - cause I saw my shadow.
Was supposed to be a group run but I was running late and went straight to the monument, the 10 K group made it but the marathon clinic did not. So I headed out on my own. I tried to keep the running pace at sub 5:00 min / km and the result was my average heart rate was up 10 beats at 165. A little too hard for an old man. The effort felt a little hard but not really an over exertion. I am still not sure how reliable the heart rate stuff is. This is the first time that I have tried to use the GPS to run a target pace, I might try to load up a pace band for solo runs.
I ended up taking the week off after the 10 miles last Sunday, the temp on Tuesday for the run was like - 35 - too cold for a sane man and on wed was close to -25 same story. If I want to run in those frigging cold temps I will use the treadmill in the basement. Besides I can always blame it on the twinge in the knee - definitely do not want to exacerbate that.
Todays run was a mild -17 (-14 on the thermometer at the house) wind chill was -27 so it should have been a chilly run. I was cold starting out but had to remove my neck tube on the way back as was starting to heat up. Water bottle did not freeze up so could not have been be too cold. All in all a fun run - the tired muscles after the run tell me I did ok.
Plod On.
Time: 1:24:04
YTD: 86.74
Location: Kensington RR - zoo - 16 ave nose creek return
Is it Groundhog day - cause I saw my shadow.
Was supposed to be a group run but I was running late and went straight to the monument, the 10 K group made it but the marathon clinic did not. So I headed out on my own. I tried to keep the running pace at sub 5:00 min / km and the result was my average heart rate was up 10 beats at 165. A little too hard for an old man. The effort felt a little hard but not really an over exertion. I am still not sure how reliable the heart rate stuff is. This is the first time that I have tried to use the GPS to run a target pace, I might try to load up a pace band for solo runs.
I ended up taking the week off after the 10 miles last Sunday, the temp on Tuesday for the run was like - 35 - too cold for a sane man and on wed was close to -25 same story. If I want to run in those frigging cold temps I will use the treadmill in the basement. Besides I can always blame it on the twinge in the knee - definitely do not want to exacerbate that.
Todays run was a mild -17 (-14 on the thermometer at the house) wind chill was -27 so it should have been a chilly run. I was cold starting out but had to remove my neck tube on the way back as was starting to heat up. Water bottle did not freeze up so could not have been be too cold. All in all a fun run - the tired muscles after the run tell me I did ok.
Plod On.
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