Sedona. Nice afternoon run while the old timers had a nap. Lots of great trails just over a mile from JD's condo. Felt good to shake out the legs after yesterday's outing.

Tuesday Oct 25, 2011 #

4 AM

Trail Running 12:46:00 [3]
shoes: Mtn Grey

Grand Canyon Rim2Rim2Rim. Started off slow, which was good initially because the strong winds created a sand storm and made visibility difficult on South Rim. Stayed with the group for a few hours, but found the pace hard on my legs. Went ahead with Steve B, and we kept to a steady pace with lots of walk breaks. We hiked up the North Rim together and reached the top at 6:20. We jogged down most of the North Rim together and then he told me to go off ahead once we reached the Pump Station. From there to Phantom Ranch I ran very strong and really enjoyed moving fast, even with a 12-pd pack. After the suspension bridge I just hiked up the South Rim at a very leisurely pace, taking lots of photos and enjoying the view. Felt more like a tourist than a runner in this section, but had an amazing time. The scenery was just stunning. Really glad I had the opportunity to do this and happy that all five of us finished the route.

C • Awesome! 3

Monday Oct 24, 2011 #

3 PM

Hiking/Walking 43:00 [3]
shoes: Mtn Grey

Easy hike at Grand Canyon, checking out the initial section of the South Rim.

Sunday Oct 23, 2011 #

4 PM

Trail Running 1:18:00 [3]
shoes: Mtn Grey

Sedona. Easy trail run. Beautiful scenery.

Saturday Oct 22, 2011 #

10 AM

Road Running 2:13:00 [3]
shoes: Black Red

Relaxed on TTP. Really enjoyed the run.

Thursday Oct 20, 2011 #

12 PM

Hiking/Walking 1:05:00 [3]
shoes: Fly

Steady at lunch. Seem to overstride when powerwalking, so need to focus on quick turnovers instead.

9 PM

Road Running 1:11:00 [3]
shoes: Redspot

Beaches with fully loaded pack. Felt good on the run and kept to a surprisingly steady pace. Have committed to using the Osprey pack after playing with some other options earlier today. The pack felt pretty good tonight so feeling good about the situation.

Decided to skip speed work for this week just to be safe.

C • Fussy,fussy,fussy.. 3

Tuesday Oct 18, 2011 #

9 PM

Road Running 1:20:00 [3]
shoes: Redspot

Ran with my pack. Filled it with 3-litre bladder, food and gear. Felt like I was carrying seven aid stations and three drop bags with me... which I guess I kinda was. Feel like throwing stuff out and just running with a light pack and two bottles. Good news is that the pack doesn't bounce; it's just heavy.

Monday Oct 17, 2011 #

6 PM

Road Running 45:00 [3]
shoes: Redspot

Easy run with pack before Rochelle went out.

Sunday Oct 16, 2011 #

2 PM

Road Running 1:31:00 [3]
shoes: Black Red

Slow and easy. Mix of road and trail. Just felt like relaxing on my run today.

Saturday Oct 15, 2011 #

3 PM

Road Running 2:11:00 [3]
shoes: BK/YW

Easy run at TTP. Very windy and cold. Was great to watch the waves crashing against the rocks at the lighthouse.

Hope the weather is better tomorrow for those trying to set a new Canadian marathon record. If the weather is anything like today, the wind will mess them up.

Friday Oct 14, 2011 #

3 PM

Road Running (Never Ending Minutes) 1:00:03 7.54 mi (7:58 / mi) +100m 7:39 / mi
ahr:150 max:179 shoes: Light G

Never Ending Minutes on Don Valley paved recreation trails.

21 mins = warmup @ 4:59/K

1 min hard / 1 min easy x 10

Rep 1 @ 3:27/K
Rep 2 @ 3:34/K
Rep 3 @ 3:50/K (maneuvering around construction)
Rep 4 @ 3:34/K
Rep 5 @ 3:41/K
Rep 6 @ 3:34/K
Rep 7 @ 3:50/K (daydreaming and lost focus)
Rep 8 @ 3:34/K
Rep 9 @ 3:41/K
Rep 10 @ 3:34/K

18 mins = warmdown @ 5:45/K

I remember now why I never do speedwork. Much easier being a lazy runner.

Thursday Oct 13, 2011 #

6 PM

Road Running (Hill Repeats) 1:24:00 [3]
shoes: Black Red

Early evening run before Rochelle went out with friends.

30 mins easy
20 mins continuous hill repeats (wish I had time for more)
34 mins easy

Also did two 8-sec hill repeats at Cullen.

Wednesday Oct 12, 2011 #

8 PM

Road Running 46:00 [3]
shoes: BK/YW

Pouring rain. Felt very good on the run despite being soaked and cold. Came home a bit earlier than planned as the wind was picking up. Really glad that I have a running goal for the winter to focus on. Probably wouldn't have stepped out the door into the rain this evening without it. Feeling more focused than I have all year.

C • GOOOOOOOOAAAAALLLL! 4

Tuesday Oct 11, 2011 #

8 PM

Road Running (Tabata) 58:02 [3] 12.74 km (4:33 / km) +46m 4:28 / km
shoes: Black Red

First day of speedwork, so easing into it.

Warmup = 10K @ 4:33/K
Tabata = 20 sec moderately hard / 10 sec recovery x 8
Warmdown = 1.6K @ 4:57/K

Had a big glass of chocolate milk before going out for my run, so that wasn't wise. Will try pushing harder in the tabata drills in the future.

Monday Oct 10, 2011 #

6 PM

Trail Running 1:57:00 [3]
shoes: Light G

Crothers. Great run this evening. Lots of fun.

Sunday Oct 9, 2011 #

2 PM

Road Running 1:00:00 [3]
shoes: Black Red

Hot day. Only time for a short run. Hardly ran this week, but will get back into a routine tomorrow.

C • Weak 1

Saturday Oct 8, 2011 #

2 PM

Trail Running 2:00:00 [3]
shoes: Light G

New shoes rock. New pack sucks. Near the end of my run remembered that I have a smaller Deuter pack that might work, so will give that a try if I can find it in our storage area.

C • packs 2

Thursday Oct 6, 2011 #

6 PM

Trail Running 1:00:00 [3]
shoes: Light G

Finally got out for a run. Crazy week. Had a standoff on the trail with a loose Doberman. Turns out I was lucky as he bit a couple of mtn bikers.

Picked up the pace for final five minutes. Felt good to finish at a fast pace.

C • Dogs 4

Sunday Oct 2, 2011 #

8 PM

Road Running 5:00 [3]
shoes: Light G

Yikes. Body is not yet ready for prime time...

C • Did I just see.... 4

Saturday Oct 1, 2011 #

Event: Run for the Toad 50K

9 AM

Trail Running 4:35:00 [3] 50.0 km (5:30 / km)
shoes: Redspot

Still recovering from injury, so just took things easy. Last loop was very slow, probably because I kept forgetting about eating and drinking while running and talking with Laurie in third loop. However, still happy with the day. Will be good to do some speed work when I'm fully healthy again.

C • Nicely done!.... 3

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