STRAVA Summary

Sunday, September 28, 2008

Sunday Long Run

Good run today with Roger, Brendan and Jamie. 25k in just over 2 hours. felt good, although left achilles was a little sore coming down Ferndale. After that I pciked up the pace and finished strong. Nice morning, warmer than I thought it was going to be (16C to start), but a little foggy and misty. Sun came out about 3/4 the way through.

Saturday, September 27, 2008

Friday September 26th, 2008

Instead of Driving down to the Running Room today, I ran down. Last minute decision, but might as well. Good run, met Roger, Jamie, Nancy and Natalya for the run and we ran up to Sunnidale park for a run through the trails. In total about 15.5k. So a good run and I will take today (Saturday off for rest). Only 1 week 'till the Toad 50k. There is quite a group going down do the various distances, and we may all stay over in Cambridge to celebrate Sue's 50th.

Thursday, September 25, 2008

Thursday run

Got back earlier than expected from the airport, actually had to be there a lot earlier than I thought. So I was able to get a run in tonight. It was a nice easy run, but averaged abouit 4:33 per km. I guess the speed and tempo runs are paying off. Lets hope.

Wednesday Speed Work

Had to do my speed work on Wednesday this week and it was rather warm. Maybe that's why it felt harder, although I thought it would have been easier. 10 x400m averaging about 1:26, not bad. Still don't like the track at School down the road.

Tuesday, September 23, 2008

Monday nights run

Against probably better judgement I went out and did a tempo run last night. As it will be tough to get in my runs this week I thought I better take advantage of a free evening last night to do my tempo run, and will get in my speed work on Wednesday before going to the Airport to pick up my step father, Jim.
Anyway it was a good run, as usual I did the same loop as normal over to Morrow Rd., up to Ardagh, then more hills to the top of Cummin. From there in a round about way to Mapleton and Ardagh back home. 14.2k in just over 1 hour (4:17/k). A little quicker than any other tempo run surprisingly considering the race on Sunday. Although I did walk about 1/4 of the Cummin hill.

Monday, September 22, 2008

Espanola Duathlon

Well my first attempt at a Duathlon will probably be my last, I didn't enjoy the bike ride, rough roads and a strong headwind coming back on the last 10k didn't help. It was a good event, small (there was onlt about 23 in the sprint). I came 6th, I think. I was 4th after the first 2.5k run (9:53), then had 2 pass me on the bike, including my friend Ken. He just kept pulling away from me. I guess it helps to put in some mileage on the bike. Unfortunately I find that I don't want to do anything else but run. The bike took about 42 minutes and the final 5k about 22 minutes. I finished the 5k strong so that was good. Anyway back to running and training for the Toad (5ok) and the Indianapolis Marathon.

Friday, September 19, 2008

First Post

Well this is my first post on this blog, so I'm not going to say too much. I'm going up to Espanola later today to do the Espanola Duathlon (a first for me) on Sunday. As such this will be a down week in the training, at least distance wise. I will keep adding details to the blog as I get time.