Just like the Yukon

Race Kit 

It's two weeks since my injury and according to my doctor I should be able to run after two weeks but no contact sports for six to eight weeks so I'm back in action.  

The snow has returned and falling heavier than before so rather than have a definite plan I decide to go out and just do what I can staying close to home and running a loop that allowed an escape route if needs be and I could repeat the loop as often as required. 

  

Mile 50 on the Dawson Trail.

The snow was deeper than I thought and took bit more of an effort than expected but when I got going it was just amazing.  Rather than risk a fall I went to a local park and without thinking about where I was going I just ran and let the terrain and visibility decide my route.  Within 20 minutes my mind was wandering and I was back in the Yukon.

When running in cold weather my technique varies slightly and rather than run slowly to gradually warm up I would run faster than usual to warm up and then I slow into my pace.  I dress in layers but would always be slightly cold when starting off and as soon as I feel myself starting to heat up I take off my gloves or hat while slowing into my pace and when I'm in the zone I put them back on.  If I need to take my hat off I'm going too fast!!

In warm weather you ration your water and in cold weather you ration your sweat.

I ran for just under an hour and stopped because I decided to rather than needed to as I think it's important when returning from an injury that you take a step back before going forward and don't try pick up where you left off.  I had done one or two short runs over the last few days before starting back today just to check my recovery and during these runs I avoided hills and made the effort not to over work my lungs by running at a very easy pace and for a very short time.

Cold Weather Running.

 The snow is back but the training continues and this morning while running less than 10K from my house I began thinking about some my cold weather races and how I had traveled almost halfway around the world for the experience.  Today all it had cost me was a lie in and it's a long time since I've had such an enjoyable run.  The snow had turned a familiar route into something new and I could have been anywhere in the world.
The secret to running in cold weather is dressing in layers and you need to be comfortably warm when inactive (standing around) and comfortably cold when active.  The pace you intend running and the air temperature will determine what you wear and you want to run fast enough that you generate enough heat to keep warm but not too much heat that you sweat.  The problem with sweating is that when you slow down the sweat which is trapped in your clothing / hat will get very cold and maybe freeze which will in turn conduct heat away from your body over 100 times faster than if dry!!
I always wear a hat and gloves in cold weather as as soon as I feel my body temperature rising I take off the hat which helps release heat similar to the effect of taking the top off a flask.  I then put it on or take it off as required.  A long sleeve turtle neck top with a zip front will also serve a similar purpose and prevent too many stops when trying to regulate your body temperature.
Dress to live the part not look the part.

North Pole 2004

Yukon 2005

Yukon 2005

Antarctica 2006

Antarctica 2006

Everest Base Camp 2007

Maynooth, Co.Kildare 2010

Maynooth, Co.Kildare 2010

Cold Weather Running

It's that time of year again and my advice is to prepare for the cold weather well in advance.  There's no point waiting until the the temperature drops below freezing before you get the cold weather gear ready.  Last winter I didn't miss a single days training as there's no such thing as bad weather, only the wrong clothing.

Due North Everyday Traction Aids.

Check out the Traction Aids available from the Great Outdoors before the big freeze.  Be prepared!

More Snow

The Sunday Morning crew running through Carton Demense.

Today's plan was a trip to Wicklow for a run up Djouce Mountain but it started snowing last night and we decided to stay local.  On the plus side it meant a lie in but rather than waste the minutes gained by not having the commute to and from Wicklow we decided to run longer.  Turned out to be a very enjoyable morning with someone else deciding the pace and choosing the route.  22 Miles later I arived home for breakfast.

Snow Miles better than No Miles.

The snow started to fall on new year's eve and for the last 11 days conditions for running have been far from ideal.  It's been a combination of ice and snow with the footpaths and roads extremely slippy but luckily enough I'm not too far from the Royal Canal so there was no excuse not to run.  The pace was slower and planned distance per run slightly less but like I say Snow miles are better than no miles and for the moment I'm just doing what I can and keeping the engine ticking over so i'll be ready for the thaw.  No point is worrying about what I can't change and I'm sure the slower miles will serve me well when the serious training starts.
Days Run since Jan 01st: 11
Miles Run since Jan 01st: 98