Miles:
14454 total / 339 in 2017
Goal:

-20 minute 5k -40 minute 10k DONE! -90 minute HM -3 hour marathon

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  • 8 miles
  • 01:07 time
  • 998 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great Tuesday morning greenway run ... 13.24 km 01:07 08:11 pace

    Cindy wants to start making these morning runs into workouts, so this was the first one ( other than some I missed in my half taper )

    Pyramids, 1 minute, 3, 5, 3, 1 all with 1 minute rest, then re... read more

    • Jeff L.
      Jeff L.

      It would be nice to have some good weather for one of these, for a change. Nice tweaks to training.

      1 day ago Like1 person

    • Dustin Q.
      Dustin Q.

      Thanks! Doing what I can to keep myself unbroken and making progress :p

      about 24 hours ago Like

  2. RUN
    great Leisurely sunday jog :D 42.21 km 04:42 10:44 pace

    Decided to hit the greenway trail with a buddy for my 30 km run. Turned into 42.2, cuz, why not :p

    Rest day tomorrow!

    Weather is getting better!!

    • Glenn S.

      Love the distance and a wonderful pace for a jog :-) Take a rest day.

      3 days ago Like1 person

    • Jeff L.
      Jeff L.

      Yay for good weather. A little sooner than expected, methinks.

      2 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      Some people may disagree with the "good" part, but this time last year I was running the hypothermic half marathon in singlet and shorts, so I was still a little more dressed!! hahaha.

      Today the legs are up and the food is being enjoyed :p

      2 days ago Like1 person

  3. RUN
    good Parkrun! 4.94 km 00:20 06:23 pace

    New parkrun course. More than double the elevation gain, but on mostly cement pathways instead of on the trail.

    Actually stopped in the back half for like 10 seconds wondering where to go, wanted... read more

  4. RUN
    alright Biffed it 13.73 km 01:16 08:55 pace

    Apparently I didn't pay enough attention here :p

    A bit dark, a melting snowbank got me. Felt like a rope or something but saw nothing when I looked back.

    Battered, bloody, but could still r... read more

  5. RUN
    good Greenway run, WET! 13.54 km 01:17 09:09 pace

    Pretty wet this morning between the melt and rain.

    Getting warmer though, managed NOT to freeze overnight, and now as I write this it's BEAUTIFUL outside!!

    Calf is a bit angry at me though, ... read more

  6. RUN
    great Tempo! Soaking wet with the ... 9.23 km 00:43 07:33 pace

    T-shirt and shorts again! 4 C ( 39 f )

    Snow is melting, pouring out rain. A couple guys showed up in cold weather gear and thought I was nuts, til we were 10 minutes in, then they all thought th... read more

  7. Shared Photo

    My wife, who also lioves to run, race, sometimes train with me, but more importantly love and support me with my sometimes crazy goals and training.

    This was our first ever photo together, in a ... read more

  8. RUN
    good W/U, 5x800m w/1 lap easy rest... 10 km 00:54 08:43 pace

    Took the kids to the indoor track tonight!!!

    They were able to join me for some of my warm-up and cool-down!

    Cadence managed a total of 5 km, Ashley a little less!

    Excited to go back with ... read more

  9. RUN
    good Icy easy tuesday morning gree... 13.33 km 01:17 09:21 pace

    Definitely had some SLIPPERY patches on this one!!!!!

    Freeze/thaw right now suuuuuuuucks.

    Slipped a few times, hit a rock once, and Cindy joked, "Don't get yourself injured NOW!!!"

  10. RUN
    good Holiday goats run, kept it easy! 12.04 km 01:04 08:33 pace

    Since it's a holiday here in BC today, the Kelowna Running Club has their old goats run at 8 am. Jumped in there and ran with RJ after yesterday's race course battle and chatted about pr... read more

  11. RUN
    great Starting Block 10k 10.05 km 00:40 06:19 pace

    BOOM!!

    MIC DROP!!

    KILLED the first race of the season. Been mostly doing targeted half pace training, so really wasn't sure how this would go. Yeah I'd done some brutally hard interva... read more

  12. RUN
    great 2.89 km 00:15 08:31 pace

    Warm-up

    Bit cold. Decided on splits, long sleeve top and knit gloves.

  13. RUN
    good Parkrun, progressive. 5.04 km 00:22 06:59 pace

    Race tomorrow, ( just a train through race ) so short run today, slowly ramped pace up, averaged just under goal marathon pace, briefly hit 10k race pace then slowed up a little.

    188 spm cadence... read more

    • Jeff L.
      Jeff L.

      Incredible turnover. The machine is well-oiled. Good luck with it all tomorrow. But eh, it's only a "train through race." ;-p

      11 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      Haha! I am surprised at the difference in Cadence lately!!! Some people balk at training it, but if you have a larger range, then you can be surprised sometimes where you are comfortably and efficiently sitting!!

      Train through so no taper etc. but I have a few people I am targeting.

      You know how competitive I can get ;)

      Just gotta see how icy the roads are!

      11 days ago Like

  14. Lots of road melt today, looks like the same for tomorrow.

    3 degrees above freezing sunday, but not sure if the roads will be icy for my 10k or not :p

    Fingers crossed!!

  15. RUN
    good Attempted a tempo run, but snow 12.3 km 01:01 07:58 pace

    Well, we tried to get in a tempo workout, I got close to my race pace, but we had almost no traction, so had to turn it back down.

    No way I was going to get it all the way up and hold it there in ... read more

  16. RUN
    good Easy snowy run 13.3 km 01:25 10:14 pace

    Was pretty slow this morning with all the snow on the ground. Didn't care about pace, only wanted it easy, so mission successful.

    Getting more and more at the prescribed easy intensity :D

  17. RUN
    Wed night group run, EASY edi... 7.07 km 00:42 09:38 pace

    Well, I got to wear normal shoes last week on this run, back to the trail shoes for better grip in the snow!! :p

    Not quite as cold as yesterday.

    We took it pretty easy here, 3 of us are racing th... read more

  18. RUN
    alright COOOOOLD run 13 km 01:20 09:50 pace

    Hahaha, the foot and a half of snow, followed by clear skies brought cold temps.

    -17 C ( 1 f ) and that's not even including windchill.

    No wonder my fingers were so cold!!!

    Onwards!

  19. RUN
    good Progression run! 6.3 > 7.0 >... 10 km 00:48 07:45 pace

    Mostly "easy" with a harder finish.

    Basically slowly ramped up to top of zone 2, finished off with just over a mile just below target marathon pace, and the last km a little faster than ... read more

    • Jeff L.
      Jeff L.

      Nice to have that flexibility. I'm no where close to that.

      16 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      I only figured out how much stronger my arches are at physio when he was diagnosing my calf issue! Told me they are very strong and that I don't need them, but it also does not hurt ( as opposed to needing them and not having them! ):D

      16 days ago Like

  20. RUN
    5x800 plus w/u and c/d 10 km 01:07 10:46 pace

    Threw myself against the wall today in lieu of the cancelled race.

    5k warm-up, 4 easy, then 1 with doing strides every other straightaway.

    2:45. 2:52, 2:45, 2:48, 2:44

    First rep was faster than ... read more