Archive for March 2014

10 miles in 82:22 @ 1% incline – steady run – felt good

I swapped out today’s shorter run for tomorrow’s longer run tonight.  I am going to be short on time tomorrow night and getting in a strong 10 miler would be tough.  So I took it strong and steady today for the 10 mile run.

I only had 4 minutes of walking through the 10 miles and most of the run was at 7.2 or 7.4 mph with the last 15 minutes or so at 7.6 mph.  I just wanted to make sure I ran with no drama and had to do some practicing running at a steady pace.

So I did the full 10 in 82:22.  A very respectable pace and felt good when I was done.  What more can you ask for?

With 6 miles tonight up to 19.2 miles for the day

Managed to get outside to run this morning!  I had 2 entirely different temperature readings for local sources (10 degrees different!) and one of them was way too cold to run and the other was ok’ish. So I thought I would give it a try and head out just to see.  I was in such a hurry though I forgot my water bottle and fuel.  Not really a smart thing to do with a scheduled 19 mile run…didn’t even realize until I was about 9 miles in.  Duh.

I took it easy as there were still several spots where it is icy and a bit treacherous but I hit 13.2 miles (3 laps around the neighborhood) in 2 hours and 1 minute.  I stopped at that point as the cold was kind of sinking in and I realized I would likely bonk doing another lap around the neighborhood without additional fuel.  So at that point I decided I would split the run for the day and finish up my scheduled miles in the evening.  All in all though it felt good to run outside and get some fresh air.

Around 7 tonight I was able to get on the treadmill and push out another 6 miles in 50:57.  Again not really fast but, considering I spent the first half hour with a headache, I will take it.  Watched a couple episodes of season 6 of Star Wars Clone Wars to pass the time and try to keep my mind off of the headache.  It seemed to work.

So with that run that brings the day up to 19.2 total.  I have a 50 mile week planned this week with 2 x 5 milers, 2 x 10 milers and a 20.  One of the 10s and the 20 will be outside next weekend so I will have to remind myself to take fuel and liquid!  I want to make sure I don’t split the 20 miler next weekend, so better be fueled and equipped!

9 mile run this morning in 64:24 @ 1% – felt strong today. -35 C (-31 F) windchill temps made it another treadmill day

Woke up this morning and the temperature outside was -35 C (-31 F) with the windchill…yep back to the treadmill again.  Tomorrow is supposed to be a bit warmer but still not great.  Might be able to get my scheduled 19 miler in outside but I will make the final call on that tomorrow morning when I get up.

Spring appears to be a lie here in Winnipeg…

Had a bit of a deadline to get the run in today before my wife took our son to curling practice so I could look after our daughter.  This gave me an extra push and I ran the 9 miles pretty strong.

I started out by doing 7 mph for a minute and then 9 mph for a minute, then 7 again for a minute and 2 minutes at 9 mph.  Did that until the 40 minute mark and then I started pushing harder.  At that point I started doing 1 minute at 7 and 4 minutes at 9 and continued that cycle until I got the 9 miles completed.  It felt good cardio wise to really push – I am really looking forward to seeing what I can do outside once the weather gets a bit better.

4.21 miles in 30 minutes @ 1% incline – nice strong run – felt good. Rest day tomorrow then 9 on Sat and 19 on Sun

Solid run tonight – felt really good.  I started with 7.2 mph and 9 mph one minute intervals with every second 9 mph interval lasting 2 minutes.  Did that until I hit 10 minutes and then did 2 minutes at 9 mph for every minute at 7.2 mph finishing the second 10 minutes with a 3 minute 9 mph interval.  I then repeated what I did for the second 10 minute cycle in the third.

This gave me a total of 4.21 miles in 30 minutes @ 1% incline.  Things felt like they were falling into place and it would seem that I have managed to push my rest pace up to 7.2 mph.  I will have to see what that translates to outside if the winter ever goes away.

And on that note – winter certainly looks like it is hanging around – it got up to near freezing the past couple days and that cleared the paths a bit but they are now calling for an inch or 2 of snow tonight and high winds tomorrow…so welcome back snow drifts.  It is also supposed to drop to -17 C (around 0 F) tomorrow afternoon and stay in that range over the weekend.  They aren’t calling for near freezing temps (or more specifically near thawing temps) until mid next week.

This could make things a bit rough going into this weekend and next.  I have a 9 mile scheduled on Saturday and a 19 on Sunday which I would prefer to do outside.  The temperatures will be cold but at least they will be at a level I can dress for but the trick will be whatever snow drifts build up tomorrow. If the paths are plugged I will be doing the treadmill again if just to avoid hidden ice from the freeze-thaw-freeze cycle we are in right now.

The next weekend I then have a 10 mile and a 20 mile scheduled…I really hope the paths are clear by then…

Ahhh winter in Winnipeg!

9 miles in 73:55 @ 1% – took it easy and got in a groove – felt great. Whoohoo!

I decided to take it easy tonight and not rush the 9 miles that I had scheduled.  I wanted to run a run with out focusing too much on time and just get lost in the moment.  This can be pretty hard to achieve on a treadmill but I think I did pretty well today.

So I started with a speed I was pretty sure I could run for a long time without it being overly taxing. I set the treadmill at 7.2 mph and stayed at that speed until the 42 minute mark (just a touch over 5 miles) and then I did a one minute walk. After the walk I upped the pace to 7.5 mph and stayed there until I got close to the end of the run and then pushed up to 9 mph for that last 1.5 minutes.

Felt great through the whole run and it says something about how far I have come that the speed of this run was “taking it easy”.  Very cool but still lots of work to do!