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  • 10 miles
  • 01:25 time
  • 1163 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. 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

    about 13 hours ago
  2. 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

    3 days ago
  3. 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

    5 days ago
  4. 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

    5 days ago   
  5. 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

    6 days ago via Electric Miles
  6. 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

    9 days ago via Electric Miles
  7. 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

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

      Nice mileage for the month!

      10 days ago

    • William R.
      William R.
      William R.

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

      9 days ago • Like

  8. 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

    12 days ago via Electric Miles   
  9. 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

    13 days ago
  10. 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

    15 days ago
  11. 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

    17 days ago
    • William R.
      William R.
      William R.

      Sweet pace speedy. Yah a negative.

      16 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.

      16 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.

      16 days ago • Like

  12. 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

    19 days ago   
  13. 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

    20 days ago
  14. 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.

    20 days ago via Electric Miles
  15. 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

    22 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.

      22 days ago • Like

    • Heather H.
      Heather H.
      Heather H.

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

      22 days ago • Like

  16. 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

    24 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.

      23 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.

      23 days ago • Like

  17. James K.'s Photo James
    RUN
    great Treadmill 13 km 01:17 09:33 pace

    -16ºC before the windchill? Yeah...forget it. Hopped on the treadmill at Variety Village instead and knocked out 13k in comfort. Call me a wimp - I don't care. Better to enjoy the run, and more imp... read more

    26 days ago
  18. James K.'s Photo James
    RUN
    great Treadmill 6 km 00:32 08:36 pace

    Nice steady run on the treadmill. I thought about skipping it today - we've got hockey tickets for tonight, kids to drop at my parents, dance lessons for Lindsey and a bunch of other things I could... read more

    27 days ago
  19. James K.'s Photo James
    RUN
    great Treadmill 11.5 km 01:00 08:23 pace

    Tried something a little different tonight. Instead of a set distance, I ran 60 minutes at tempo pace and didn't worry about how far I ended up going. Turned out it was 11.5km when all was said and... read more

    29 days ago
    • Nicole M.
      Nicole M.
      Nicole M.

      Nice run speedster!

      29 days ago • Like

    • Show 5 more comments...
    • Jess H.P
      Jess H.
      Jess H.

      Sorry to butt in here, James what do you do for shin splints?

      27 days ago • Like

    • James K.
      James K.
      James K.

      Jess - mostly its deep massage around the sore spot(s). I get them every single time I ramp up the training, especially in the early weeks. But once the muscle starts to build back, they get better. Slow it down a bit, ice if you can. Oh, I also sometimes do some exercises: sitting on my knees, toes pointed back for a few minutes helps. Also pointing your toes up, stretching the calves.

      27 days ago • Like • 1 person

  20. James K.'s Photo James
    RUN
    great Treadmill 6 km 00:32 08:30 pace

    Nice tempo run tonight. Kept within my pace range again and that resulted in a more enjoyable run.

    Battled a bit of a stitch in the middle, but nothing too major.

    I really like the treadmill for ... read more

    about 1 month ago via Electric Miles
    • William R.
      William R.
      William R.

      That is great although I could not do the mill. I rather die first. Way to stay in the pace range.

      about 1 month ago • Like

    • Linda B.
      Linda B.
      Linda B.

      Great attitude going into a new year. Happy is good!

      about 1 month ago • Like

    • Heather H.
      Heather H.
      Heather H.

      Nice TM run.

      about 1 month ago • Like

    • James K.
      James K.
      James K.

      William - some people hate the treadmill. I've loved it from the day I started running. No music, no TV. Just me and the treadmill staring out the window. Different strokes for different folks, I guess.

      about 1 month ago • Like