What A Great Day For A Run

     This morning was perfect! 18 Celsius and not a cloud in the sky. No deer flies and very little traffic! I am now officially into the last week before the TIP. Today was 8 K at 5 min pace and Then I have an 8 and a 10 left both at 5 min/k. I am hoping to do the half at 4.44-42/K pace and there are a few BRRC members aiming around the same so there will be people to run with.

Brockville Road Runners

     Today I was able to get back out with the BRRC which was nice. Everybody is at different stages in their training but I was able to head out with a couple of people. I ended up doing 12 K at an fairly easy pace and felt good. I plan to do a nice taper this week in preparation for the TIP. I was speaking with a fellow member and we both plan on doing some trail running this fall and perhaps look at doing the Run For The Toad 25 K in the fall of ‘09 : ) !

Man it’s dark at 5:30

     Today was 8 K at a 5:00 pace although it was really 4:55. It was dark for the entire run which means the fall is approaching. I felt good to day, although my allergies were pretty bad (100 reading for ragweed pollen in Kingston). After work I went to Ottawa to Mountain Equipment Coop and picked up a pair of La Sportiva Crosslites, my plan is to give the trails a go after the half is done. Now I am into a 4 day week end so I am pretty happy about that!

Fartlek and Intervals

     Tuesday was 8 K worth of fartleks and was it ever cold! I felt great physically during this workout. Met Derrick Spafford at The Running Room in the afternoon and picked his brain about running. I was kinda babbling away. Wednesday I did intervals 4 X 1.6 K at 4:10 600 m b/w each at 5:15 with a warm and cool down. Again I was feeling good after this work out. Tomorrow will be a steady even run.

20 K’s

     Today I started out on my last ong run for this training cycle. I did a 20 K loop out to Burritts Rapids around the beautiful Rideau River. I felt physically strong today but my legs were a little heavy. I made sure I didn’t go to fast and kept an even 5.20 pace. I have noticed that my old training partners the deer flies haven’t been as bad however my new ones, RAGWEED, have come out in their absence. BRUTAL!