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Entries

  1. James K.'s Photo James
    RUN
    great February 12, 2012 - LSD 19.72 km 02:03 09:59 pace

    Nice run in weather that wasn't nearly as bad as expected. 1:01:55 for the front half, 1:01:35 on the back half (including a minute break while a couple of runners popped into a coffee shop for a p... read more

    1 day ago   
    • William R.
      William R.
      William R.

      sweetness on he run and not good on the footing. I used trail shoes in the snow and they are way better, maybe you should look at them too.

      about 24 hours ago • Like

    • Show 3 more comments...
    • Jess H.P
      Jess H.
      Jess H.

      It was a great LSD for everyone! Nice run James, hope the snow goes away soon!

      about 16 hours ago • Like

    • Mou M.
      Mou M. You're an Inspiration
      Mou M. You're an Inspiration:

      wow you ran outside, I'm impressed!

      about 16 hours ago

  2. James K.'s Photo James
    RUN
    great Treadmill 6 km 00:32 08:34 pace

    Another negative split. 16:30 on the front, 15:30 on the back. Good stuff for a pretty easy run. 19 km tomorrow.

    Just 12 weeks to go now and the big Sunday runs are finally here. Lots of miles to ... read more

    2 days ago via Electric Miles
  3. James K.'s Photo James

    Just realized that this week marked the end of the 10km mid-week tempo runs and next week marks the start of hill repeats. Oh joy.

    2 days ago
  4. James K.'s Photo James

    Sunday's route...drive to Running Room downtown, run back to within 400m of home, then run back to the Running Room. Then drive back home. Makes total sense! http://www.dailymile.com/routes/1014151... read more

    3 days ago
  5. James K.'s Photo James
    RUN
    great Treadmill 10 km 00:53 08:29 pace

    What's better than awesome? Whatever...that run was everything that is great about running.

    Ran the front half in 27:10 and the back half in 25:35 for another solid negative split. It was hotter t... read more

    4 days ago
  6. James K.'s Photo James
    RUN
    good Treadmill at Great Wolf Lodge 6 km 00:33 08:44 pace

    A wee bit tired after a lousy sleep and a busy day yesterday. But I got the run in as scheduled. #zapthezero

    6 days ago
  7. James K.'s Photo James
    Shared Photo

    A route like this makes running a negative split almost a given. That said, the pace line shows that we built speed from start to finish instead of the opposite. That big spike just before 5km was ... read more

    8 days ago
  8. James K.'s Photo James
    RUN
    great February 5, 2012 - LSD 16.02 km 01:34 09:28 pace

    Well that was awesome. 51 minutes for the first 8km, 43 and change for the second half. Monster negative split mostly due to the route which was all uphill for pretty much exactly the first 8k, the... read more

    8 days ago   
  9. James K.'s Photo James
    RUN
    great Treadmill 4 km 00:21 08:22 pace

    Not a whole lot of time so it was quality over quantity this morning. Wanted to get at least a shakedown in this morning since I've had a couple of days off. Felt good to run again and I'm looking ... read more

    9 days ago via Electric Miles
  10. James K.'s Photo James
    RUN
    alright Treadmill 10 km 00:57 09:10 pace

    Not the best run, but 10km semi-tempo. Considering I ran yesterday and didn't plan for it, I'm happy.

    Rest days are up next. These legs are complaining a bit too much for my liking right now. Back... read more

    12 days ago via Electric Miles
  11. James K.'s Photo James
    RUN
    great Treadmill 5 km 00:26 08:22 pace

    Followed my own advice and dialed the pace back a bit compared to last week's tempo run. Still in the range, but not stupid fast where the evil shin splints hide. Had 6km on the schedule, but shut ... read more

    13 days ago
    • Linda B.
      Linda B. Great Performance
      Linda B. Great Performance:

      Nice mileage for the month!

      13 days ago

    • William R.
      William R.
      William R.

      Very nice and a wise choice not to push the arm anymore than necessary.

      12 days ago • Like

  12. James K.'s Photo James
    RUN
    great January 29, 2012 - LSD 16.14 km 01:37 09:42 pace

    A little bit tight and tired in the first few kilometres, but one things warmed up it was a great run. Shout out to my running buddy Nicole - nice to run with you again after many months of differe... read more

    15 days ago via Electric Miles   
  13. James K.'s Photo James
    RUN
    great Treadmill 6 km 00:32 08:34 pace

    Not much time on Saturdays to run. So as soon as Ginny gets back from her spin class, I'm out the door for my scheduled Saturday 6km steady.

    Getting all the runs in is 9/10ths of the battle. I'm s... read more

    16 days ago
  14. James K.'s Photo James
    RUN
    great Treadmill 10 km 00:55 08:54 pace

    That right there was 10km of everything that I love about running. Start to finish super run.

    I was thinking I would cut it short and maybe do 8km tonight as I drove to Variety Village. I did a 40... read more

    18 days ago
  15. James K.'s Photo James
    RUN
    great Treadmill 6 km 00:30 08:01 pace

    Negative split on this run - 15:40 for the first 3k, 14:15 on the back half. Good stuff. Did a five minute cool down on the eliptical after the run, mostly to work on the arm (suggested by physio g... read more

    20 days ago
    • William R.
      William R.
      William R.

      Sweet pace speedy. Yah a negative.

      19 days ago • Like

    • James K.
      James K.
      James K.

      Negative splits for tempo runs was suggested by the clinic instructor - I like the idea. Gives you some training for race day...learning how to dial it back and save some for the back half.

      19 days ago • Like

    • William R.
      William R.
      William R.

      I have to have a negative on all runs except for recoveries. McMillan can be a killer. I have been trying to do it with each run.

      19 days ago • Like

  16. James K.'s Photo James
    RUN
    great January 22, 2012 - LSD 13.1 km 01:16 09:23 pace

    Super nice day for a run. Great company, good route and nice weather. Can't ask for much more in the middle of January.

    Felt strong throughout, including the generally uphill first half. Pace was ... read more

    22 days ago   
  17. James K.'s Photo James

    I've booked some more travel for work in the next couple of months which means more opportunities to run in far-flung places. First up is Orlando in February which will be a write-off as far as out... read more

    23 days ago
  18. James K.'s Photo James
    RUN
    great Treadmill 6 km 00:32 08:34 pace

    Another run snuck into a busy day. 6km steady. Super stuff.

    23 days ago via Electric Miles
  19. James K.'s Photo James
    RUN
    great Treadmill 10 km 00:54 08:43 pace

    Just snuck this one in before Variety Village closed. Made it with 4 minutes to spare - had to kick up the pace a bit for the last mile or so, but still came in at a good tempo pace.

    Had a bit of ... read more

    25 days ago
    • William R.
      William R.
      William R.

      Possibly both. Nice work getting it done. You doing the Fibre 1 out of CCRR? I am and hoping you might as well.

      25 days ago • Like

    • Heather H.
      Heather H.
      Heather H.

      Happy meals aren't happy? Damn. Nice 10!

      25 days ago • Like

  20. James K.'s Photo James
    RUN
    great Treadmill 6 km 00:32 08:34 pace

    Hit start. Ran 6km. Hit stop.

    That was the run portion. Physically, I felt strong and ran well. It was a nearly effortless 32 minutes of steady running.

    Mentally, it was a different story. Betwee... read more

    27 days ago
    • William R.
      William R.
      William R.

      Great run James. It was more important mentally to get there and do it.. The rest will work itself out. Tell the left side of the brain that sends those negative moods that you are not listening and invite the right side to dominate. It is hard but doable.

      26 days ago • Like

    • Heather H.
      Heather H.
      Heather H.

      Those mental battles during a run can really get in the way. Fingers crossed for a better run next time.

      26 days ago • Like