Today's run was planned to cover both start point of the #STWM race and finish. It was 16K and as usual Sunday morning blues slowed the race. I am not sure why I end up being slower on morning run's than evening ones. My current speculation is food. I eat a banana before my evening runs and it gives enough fuel to run. On morning run I am hungry and may be I need to fix that for my next run. Overall todays run was lot slower I spent 2hrs for 16K run.

This is not really great pace but I am confident I can finish the distance now. It is not a good feeling yet but hopefully the next 4 or 5 weeks I can pace my self a bit faster. 

The route was good we went up University to Bloor and west on Bloor to Bathrust. South on Bathrust to MGT to Ontario street. We got back to Bay and did a loop around Richmond/queen and Univ.
I use the concentrated gatrade with water but I ran out of both the bottles of my hydration and probably need to fix that somehow for training. 
Here is how the route was.

Training for the #SCTWM is in full swing. We are set to 16K this week and today we went for a steady state 6K run. The route was same as last 2 Thursday and I can clearly see a difference. I am doing 10:1 and still managing a good pace under 6:30. It was a good run. I tried the compression sox today and I was worried initially when I twitched in the calves and was not sure if would be good. 5 Min's in it was gone and it was really good. The compression sox keeps the jiggle on calves down and so the wear and tear goes down.  This definitely well help to keep the soreness of the muscle down to minimum.


Here some data from last few thurday runs just to compare.


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RR_HF_6K_CL10Street Running

Thu, Aug 28, 2014 6:14 PM

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RR_HF_6K_CLK9Street Running

Thu, Aug 21, 2014 6:23 PM

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RR_HF_5K_CL8Street Running

Thu, Aug 14, 2014 6:21 PM


SummaryDistance6.32 km6.15 km4.87 kmTime41:1341:5429:55Avg Speed9.2 km/h8.8 km/h9.8 km/hAvg Pace6:31 min/km6:49 min/km6:08 min/kmCalories571 C576 C468 C
More Detail
LapsSplitTimeDistanceAvg PaceTimeDistanceAvg PaceTimeDistanceAvg Pace16:341.006:346:451.006:456:001.006:0026:221.006:226:181.006:186:431.006:4336:021.006:026:111.006:115:531.005:5346:471.006:477:161.007:166:371.006:3756:461.006:466:561.006:564:410.875:2266:331.006:337:241.007:24------72:100.326:451:050.157:04------


The formating is lost need to fix that some how. 

Here is how the run was. 

I was really sceptical if I would be able to run today , as I had to lymph back yesterday. I ICE'ed it and rested the foot. Applied "MYOFLEX" before and I slept and calves were still stiff in morning. I even messaged buddies to see if they wanted to run hoping to bail out today.  When I started it was totally different I blasted through the 1st phase to the hills. Lap time was 5.05,6.15,6:30 and no 10&1 it was all out flat running. Of course the lights helped out in between to get my breath back but it felt like I could do my PB in 5 today.  It 3.5 to the hill site and it felt really good. I was supposed to 6 repeats at Riverdale. I knew this was lot stepper than Canoe place but bit shorter. Damn it was demoralizing just seeing it. I did 5 repeats and stopped my knees were burning like crazy. Heart though wanted to go one more round.  
Way back was good too all while I was under 6:30 pace which was really great I could literally sprint, the hill made legs so heavy that running of flats felt like I was flying. :)  
So all in all I understand why I was not able run yesterday, it was hydration and tempo run though it was slower than today irony ha. But water makes such a huge difference , I was running my tempo pace on way back form hills imagine that. It was fantastic hill run and feels good as I write this. I am sure soon the DOM's will set in and I will repent. 

Here is how the route was. 

Damn the head and humidity bought the first heat and smog alert in Toronto for summer of 2014. Damn I was dehydrated at the turning point. Muscles started to get cramps and I think I hurt my calf muscle bad. I was limping back slow pace . Stairs hurt now. Its I need to do RICE but not sure if I have time for the "R" (Rest).  Tomorrow its hills 6 repeats and that too at River dale not sure why!!!!. 
                  I hope icing it today and keeping it elevated it going to help if not I might have to skip tomorrow's run. I really don't want to take a break now when we are really ramping up distances and hills. This Sunday run is 16K that close to HF distance. 

Garmin 610 got its heat panic I guess as usual could not lock at the start. Now really debating if I should spend 299 on Garmin fenix 2. Money wish it grew on tree's. It was a simple run to parliament along queens' quay and back.

For quite some time I was worried what would happen when we start running long distances especially one that were outside my comfort zone. Last weeks 12K run almost exhausted me but today it was 14K. We went all the way to "Boulevard club" on Martin goodman train. I was almost dead half when we reached the turn around point of last week but some how managed to go to turn around point without losing sight of the group. But guess that was the last I saw them after that it went slower and slower for me.

Past 12K point I found some reserved energy to push again , it was funny it was so horrible from 7K to 12K almost wanted to take a cab and go home. The sun was really strong but the cool breeze helped to keep body regulated. 

Garmin 610 as usual had Sunday syndrome and it lost track again at the start eventually it locked and well after that. I have when I cannot brag about distance almost on every Sunday. I heard about the Garmin Fenix 2 sale but going by what others in group say 610 is still better than Fenix 2. Not sure what to do yet. Might not spend money for now I think.

We went for a brunch after the run to get the much needed carbs to refuel the body. It was fun.

Here is how the route was.

Slowly the Thursday run has started to ramp up now. We did the 6K route to cherry street bridge and back and it was really humid today. I was drenched in sweat today even my soc was really wet. Speaking about soc I got this compression soc yesterday. 






I did not wear it yet to the run just because it takes some time to get it up. It also takes time to get it out and I tried it for sometime yesterday night. It felt really good and I am sure its going to help for long runs especially keeps the jiggle really down and hopefully it will reduce the muscle pain that I get especially on long or faster runs.
This is how the route was. 

It was the hill training day again and the repeats keep going up. We were back at Canoe landing site and we had to 5 repeats and it really hurts now. Lately my calves and shin have been complaining a lot. I am not at what point I declare it as injury and rest a week or one run. Today morning it felt like that was going to be today but once I started running and body gets warmed up the pain disappears. I have seen few more running blog report same thing but they all do recommend to rest once in while.
I guess this has been the longest consistent running I have been doing. This time the distance, pace and incline all have been going up and don't see the end any time near. Sunday in 14Km sounds insane too me but I did 12 last week was ok at the end. It was slower but than it was long slow distance run.

Garmin 610 GPS was good today even with repeated passes under the bridge it did not loose the connection and kept me at right spot. The distance was also bang on. I am debating if I should get a 2nd foot pod so that I switch to 2nd shoe.

Oh too solve the calves and shin pain I got the compression sox and roller. Need to try both today hopefully its going help. Here is how the run went.

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So today it was a tempo run day, and probably for the fist time it was really a tempo run. I did a little bit more than 6K all with a good pace all under 6:30min/km. It was a good fun run we switched up the route a bit went up Bay st to Wellesly st and did the Queen's park loop and back on University.

So again GPS locked before start but just it spawned to really bizarre location to start. It eventually got back. My auto pause ON/OFF kept buzzing like a ringtone all the time. It good to have a Garmin foot pod which keeps the tracking on all this time.

We had some one talk about heart rate and training it to the right zone on different runs. I guess I need to start using it again. My last experience was horrible it was all over the place. I was a newbie to running than so its possible I was really going through that. Now I feel it is more consistent so hopefully few weeks of data will help get things go in right direction.

Here is how the route looked.

The distance is slowly starting to ramp up, this week it was 12K route at least as per google maps it is a 12K route.  It was a nice day sunny no clouds, GPS locked before I started and route looks correct yet the total distance is way of the actual distance. I have been running with a group and we have quite a few different watches. Garmin 610/220/620 and Fenix2. Technically 220 has always been most accurate for distance followed by 610 which goes under normally and 620 and Fenix2 go way above the actual distance.

I guess option would be to actually show one more value which google  reports along with the map. This can be easily done on Garmin connect website where it maps the data on Google maps it can use Google maps API to report one more value of distance. 

Today's run was good as usual it was morning run so I was not at my best but I finished in decent time. I ran out of water again with just one bottle in hydration belt. Next time I need to carry both bottles especially since the distance is going up by 2K again. 


Here is how the route was.