13980 total / 2359 in 2016

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

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  • 21 miles
  • 02:55 time
  • 2576 calories
  • 3 workouts
  • This Week time period


  1. Dailymile won't process my import, so it'll get posted later, but a SNOWY parkrun!! 21:46 while going tempo effort, pretty darn pleased considering the conditions!!!

    Peregrines were great!

  2. RUN
    good Easy morning run! 13 km 01:13 08:59 pace

    Another easy morning greenway run!

    Easier than usual, being the rest week, but did pick it up a little just the last few hundred meters.

    Numbers are looking good!!

    Fitness is falling into place!

  3. RUN
    good Forgot my jacket.... WHOOPS!! 7.52 km 00:33 07:00 pace

    Phew -11 C ( like 12 f ) out there.

    Show up straight from work to my group run. Hop in the change room, start throwing everything on.

    Almost done, then I realize my bag is pretty empty!!

    Whoops... read more

  4. RUN
    good Easy greenway kms! 12.58 km 01:10 08:56 pace

    After 3 weeks of building volume back up, it's rest week!!

    Total rest yesterday, today I did the normal tuesday morning run, but went a bit easier than before. No track tonight!

    It's g... read more

    • Jeff L.
      Jeff L.

      Good! (The rest, that is. Not the cold.)

      4 days ago Like

    • Dustin Q.
      Dustin Q.

      It dropped FAST the rest of today too, quickly enough that thousands are without power when a protective relay blew :

      4 days ago Like

  5. Train hard, rest harder.

    Putting the feet up today, loooots of stretching and rolling last night and today! ^^

    Last week was a big week for my training!

  6. RUN
    good Run with Cadence! 1.98 km 00:12:49 10:24 pace

    Cadence wanted to try out her new shoes last night, I thought she might be a little sore after her parkrun so I got her to wait til today.

    Sure enough even today she was still feeling it a little,... read more

  7. Shared Photo

    Cadence breaking in her new kicks!!

  8. RUN
    good A few km repeats 14.56 km 01:18 08:35 pace

    Felt great today, and was meeting a friend for some moderate km repeats.

    She was supposed to do this workout or a 5k race yesterday, but talked her out of it, and to instead do this today.

    She&#x... read more

  9. Shared Photo

    Tim and I making some fresh tracks in the snow!

  10. Shared Photo

    Seriously, who wouldn't want to run in this? :p

  11. Shared Photo

    One of the most recognizable lookouts on the Nimble Bear course!

  12. RUN
    great Snowy Slick Nimble Bear cours... 24.54 km 03:07 12:16 pace

    Phew!! Signed up once again for the Nimble Bear 50k in the spring, so of course I had to go get in a run on the course this weekend.

    It was definitely a bit snowy and slick, the footing was TERRI... read more

    • Jeff L.
      Jeff L.

      Fun day for sure. No surprises on fitness.

      7 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      Here's to hoping the conditions keep up!! I've got a few crazy friends this time around! :p

      6 days ago Like1 person

    • Stephanie C.
      Stephanie C.

      Awesome. Sounds like you're in a good place, friend. By the time Spring rolls around and conditions improve, that course will be yours! :)

      6 days ago Like

    • Dustin Q.
      Dustin Q.

      Thanks, though to be fair, this is a spring B race, still expecting a strong improvement though! :D

      5 days ago Like

  13. RUN
    good Rose Valley 5.93 km 00:34 09:19 pace

    Haven't been to Rose Valley in a bit!!

    Just 3 of us tonight, getting colder and darker.

    Rest day tomorrow, plenty of volume the last 3 days! MAYBE some light bike spinning.

    Will do some ro... read more

    • 26x25

      Sounds lovely

      9 days ago Like1 person

    • Jeff L.
      Jeff L.

      Keep up the rolling/stretching. A must!

      9 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      Yes, especially with my calves that like to get tight!! My PT said everything looks great, checked for imbalances and is fairly impressed with how good it all looks considering my injury history, and some people just tend to have calves that react more to stress like mine, such as the cramping if I do an early season TT when I'm out of shape or kicking off the wall in the pool.

      That part is behind me, but the tendency to get tight is not.

      8 days ago Like

  14. RUN
    good Thursday morning kms. 13.94 km 01:15 08:39 pace

    Regular thursday morning route, topish zone 2 at the second half.

    Spent last night and thir morning trying to gently re-assure my buddy Matt that's he'd be good to do the Squamish 50 mil... read more

    • Jeff L.
      Jeff L.

      As @Ann used to say: Bikes! (Yes, don't lose that bike fitness you worked so hard to build!)

      9 days ago Like1 person

    • 26x25

      Good stuff Dustin. Next year will be great fun for sure

      9 days ago Like1 person

  15. RUN
    great Easy, progressing into tempo,... 15.15 km 01:18 08:16 pace

    This was fun. Regular wednesday run is 30-40 mins, so Zach and I met up to do some extra credit beforehand, and his house is a km away from the shop, so a km afterwards too ( easy )

    We were runni... read more

  16. RUN
    blah A&W root beer mile practice 1.66 km 00:09:26 09:10 pace

    This was awful.

    Worst mile experience to date.

    Couldn't burp up the gas, it was all just foaming up like crazy, try to burp and feel the foam.

    First 2 laps were ok, by the third lap things ... read more

  17. RUN
    good Warm-up 4.12 km 00:24 09:27 pace

    Nice and easy warm-up. Pretty darn cold outside!!

  18. RUN
    good Tuesday morning greenway run 12.6 km 01:06 08:25 pace

    Rest day yesterday!!!

    Got in what's turning into a regular tuesday/thursday morning group run.

    Can feel myself adjusting to the increased volume. Pace and heart rate are moving in the right... read more

    • Jeff L.
      Jeff L.

      Routine is good. Steady improvement is great. Don't obsess too much over data--it will take care of itself with your program. 1 bpm is rounding error.

      11 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      Of course, it's all about trends!

      What's important is that it's both the fastest run on this segment, as well as the lowest heart rate, so even with rounding errors, it's trending the way I want it to.

      11 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      ( That said, being a data junkie I think has helped me push my limits as well as spot when I perhaps need recovery and am not "feeling" it yet ) :p

      11 days ago Like

  19. Well, I went and did it, I signed up for both the Squamish 50/50 again, as well as my spring marathon.

    No turning back now!!

    It's going to be an interesting year!

  20. RUN
    good Easy on Abbott with Delilah 12.08 km 01:06 08:51 pace

    Met with a friend for some easy miles by the waterfront!

    Leg feeling better!!

    50 miles this week!