8007 total / 273 in 2015

Sub 4 marathon upright and smiling. Running trails until I don't hate them anymore. Duathlon in 2015. Tri before my 40th birthday.

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  • 21 miles
  • 04:32 time
  • 1994 calories
  • 6 workouts
  • This Week time period


  1. RUN
    great BT - Waterdown 7 km 00:49 11:15 pace

    Always seem to end up here on Fridays. I am as sick of the cold as everyone else, but...but...cold means more winter trail running! I know this sounds stupid, but I thought people just stuck to t... read more

  2. Chilly half peeps: Nicole M. says we're meeting in the PAC post-race. Who else will be there? Robert G. Paul R. Pierre M. Marguerita M.

  3. Shared Photo

    New blog post: In which 4 months of base building with MAF pays off, big time!

    • Pierre M.
      Pierre M.

      A very informative post! Thanks! I am not sure I'll be able to take advantage of this (as I've said before, my problem isn't my core fitness, it's the peripherals; I'm never able to go as fast as I could, because of the bad leg, so it's not the aerobic fitness that's holding me back!) but I think this is an excellent plan and impressive result. Looking forward to seeing your ATB result!

      2 days ago Like

  4. RUN
    great MAF test #4 8.25 km 00:49 09:35 pace

    RESULTS, BABY! 2K w/u, 5K @ MHR, 1K c/d. Average pace: 5:51/k! Previous MAF test the pace was 5:57.

  5. FIT
    great Hip Flexor Heaven 00:35
    Definitely lives up to its name!

  6. FIT
    alright 2/25/15 00:20

    Ridiculous amounts of rest in between sets. Trying to find a way to progress on the deadlifts..but it looks like I just need a new, heavier KB soon.

    single leg deadlifts - 16 kg
    1 arm row - 1... read more

  7. RUN
    good Aldershot - RBG 12.5 km 01:20 10:16 pace

    Last week of hills meant I ran as many as I could: Lemonville Rd, Unsworth, Laking Garden, Old Guelph, Cherry Hill Gate, and all the ones in RBG that were snow covered enough to run, usually I walk... read more

  8. RUN
    great Home TM 6.44 km 00:39 09:50 pace

    Kicked off a cutback week with a totally awesome progression run on the TM. Started at 6:23/k and worked my way down to 5:48, all of it at MAF, mostly in the low 140's.

  9. RUN
    blah 2/21/15 28 km 02:49 09:42 pace

    First 10K by myself, then met Sam J. and some girl I didn't know. May as well not have bothered, I was so far behind them that I was running by myself anyways.

  10. RUN
    Cootes Paradise 8.2 km 00:56 10:57 pace

    Fairly decent trail conditions. Seen on my run: a bonfire (I didn't stop to ask if I could warm my hands) and a bunch (pack? herd?) of sweet-eyed deerses, who were less than 10 m away. We st... read more

  11. FIT
    good 2/19/15 00:20

    Put my new resistance band to the test.

    5x20 2 hand KB swings - 12 kg
    3x5 assisted pull ups
    3x5 band + KB deadlifts - 2x12 kg
    3x5 1 arm KB push press - 16 kg

    3x10 band only deadlifts
    3x5 assisted... read more

  12. RUN
    alright Home TM 10 km 01:03 10:12 pace

    10/1 on the TM because I couldn't deal with wearing all the clothes today. Several good things happened: no puking, no stomach cramps, and most fabulous of all - I kept my HR below MAF for th... read more

  13. RUN
    blah 2/17/15 8.05 km 00:52 10:19 pace

    Ran from the grocery store again. Breakfast didn't agree with me, or I'm actually sick...puked my brains out at 2K and felt somewhat better until the stomach cramps came back again. Did... read more

  14. RUN
    blah BT - Kerncliff 11.27 km 01:22 11:40 pace

    5K warmup on the flat BT towards Waterdown, 4x repeats of Double Bitch, then the hilly section through Kerncliff. The only part of me that was really cold was my nose. Unfortunately I had stomach... read more

  15. RUN
    good Lakeshore 26 km 02:40 09:53 pace

    Ran 5K by myself, then met up with Paul R.'s RR group. I stopped to have a gel, and lost the group I was running with and didn't meet up with them again until 17K. Then I had some compa... read more

  16. RUN
    great BT - Waterdown 7 km 00:50 11:30 pace

    Absolutely flawless hard packed trail conditions, even better than last week. Cold? Zero wind, so it wasn't bad. Started out with my balaclava covering my mouth but I couldn't deal and... read more

  17. FIT
    good livefitrevolution, week 30, w... 00:37

    OMG my arms are jello! I really like the livefitrevolution videos because they are casually filmed, it's just the trainer Alysia and her class, who have real bodies and make real mistakes and... read more

  18. RUN
    great Brant/Lakeshore 8.05 km 00:49 09:48 pace

    Just an easy MAF run starting from the grocery store. It got quite pleasantly warm. Certainly the lady I saw running in a knee length parka and snow boots was overdressed. :P

  19. RUN
    great BT - Mount Nemo 11.27 km 01:17 11:00 pace

    Plan called for hill repeats today, but I needed a change of scenery from the Unsworth hill, so I ran/hiked/climbed up Mount Nemo instead and got some MAF-style speedwork in by flying back down Gue... read more

  20. RUN
    great Home TM 6.44 km 00:39 09:44 pace

    I've actually been looking forward to running on the treadmill so I could listen to this podcast with Dr. Maffetone. ... read more