Monday - elliptical (15k of effort)
I wanted to go to the gym today to do some weights, and when I saw that it was too cold outside to run in shorts, I decided to do everything on the arc trainer instead of going outside. The gym was busier than I expected (I went at 7pm versus my usual 8am), so I had to weight for my machine. I powered through an hour on the trainer, covering 4.51 units, which is a personal record. I can see myself getting to 4.75 units in my current state of fitness, and I could get to 5.00 eventually. Weights and core as well.
Tuesday - 69 minutes (17km)
A good solid pace from the word 'go'. I ran south through Wortley and back up Wharncliffe. It was cool out. My legs felt really tired afterwards. I should rest up before provincials on Sunday.
Wednesday - workout (19km total)
My legs felt really heavy and tired today. It took me 27 minutes to jog down to Wortley, and 26 minutes to get back, for a good long warmup and cooldown. I did a short tempo followed by some sharpening stuff with partner relays. The tempo was okay, but not stellar, and the relay stuff was reasonably quick. I was surprised with how well the workout went given how tired my legs felt.
Tuesday, November 11, 2008
Thursday, November 6, 2008
November 3-9
Again, I let my updates slide for a while. My workouts were not great, and my races reflected that. I am now running in the post-Chris era, so most of my easy runs are on my own. I need to get back into a habit of updating my blog to keep my training honest.
Monday - 70 minutes (16km)
Pretty decent run on my own. It was dark by the time I started. I went south through Gibbons, took the bike path on the west branch of the Thames, and got onto Springbank, up to Wonderland, back on Oxford and Western Road. Felt good. It was nice to be able to wear shorts to run.
Tuesday - 60 minutes (14km)
An hour on my own. My legs did not feel as good today. They were a little less fresh. I went up to Alan's subdivision and did some loops up around that way. Another nice day. I did weights and core in the morning.
Wednesday - workout (20km total)
Tough workout today with plenty of hills. Jeff was with me on most of the pieces, and Max ran really well to stick with us for the second set. I did a double-loop of a hilly course, some hills (at a more relaxed pace), a double-loop, more hills, a double-loop, and a single-loop. I had Jeff to work with for the first two double-loops and the first loop of the third double-loop, but then I was on my own. The second lap of the third repeat was a bit slower, but still a good effort, and I came back well with the final single-looper. I worked hard on this one.
Thursday - 60 minutes (14km)
An easy run on my own. I ran from school to my apartment so that I could pick up my car and make it back to campus for my frisbee team's party, then off to bowling. I saw Greg Wieczorek as I was just finishing up, so I stopped to talk to him for a few minutes. A bit chilly tonight.
Friday - OFF
It was a scheduled rest day. I went to the gym and did core and weights, with ten minutes on the arc trainer (what I used to call the elliptical).
Saturday - 66 minutes (15km)
I slept late and missed the group workout. I ran on my own instead, hoping to get in a substitute for a long run, but I ran out of time to go for as long as I would have liked. It was a cool day. I went down to Springbank, and was planning to loop around for another fifteen minutes in my neighbourhood, but I ran out of time.
Sunday - workout (19km total)
I thought I would try to do the race simulation, but with the moist ground I sensed I would get really discouraged by my splits when running on my own, so I did a fartlek pyramid instead. 5-4-3-2-1-2-3-4-5 minutes hard, with one minute easy between each. It was a good solid effort, but the last two repeats had a couple of slow strides by the end. I did a 25 minute warmup and a 21 minute cooldown. It took a lot out of me.
Total - 98km. Close to three digits. If I included about 4k worth of work on the elliptical, I could call it 102k for the week.
Monday - 70 minutes (16km)
Pretty decent run on my own. It was dark by the time I started. I went south through Gibbons, took the bike path on the west branch of the Thames, and got onto Springbank, up to Wonderland, back on Oxford and Western Road. Felt good. It was nice to be able to wear shorts to run.
Tuesday - 60 minutes (14km)
An hour on my own. My legs did not feel as good today. They were a little less fresh. I went up to Alan's subdivision and did some loops up around that way. Another nice day. I did weights and core in the morning.
Wednesday - workout (20km total)
Tough workout today with plenty of hills. Jeff was with me on most of the pieces, and Max ran really well to stick with us for the second set. I did a double-loop of a hilly course, some hills (at a more relaxed pace), a double-loop, more hills, a double-loop, and a single-loop. I had Jeff to work with for the first two double-loops and the first loop of the third double-loop, but then I was on my own. The second lap of the third repeat was a bit slower, but still a good effort, and I came back well with the final single-looper. I worked hard on this one.
Thursday - 60 minutes (14km)
An easy run on my own. I ran from school to my apartment so that I could pick up my car and make it back to campus for my frisbee team's party, then off to bowling. I saw Greg Wieczorek as I was just finishing up, so I stopped to talk to him for a few minutes. A bit chilly tonight.
Friday - OFF
It was a scheduled rest day. I went to the gym and did core and weights, with ten minutes on the arc trainer (what I used to call the elliptical).
Saturday - 66 minutes (15km)
I slept late and missed the group workout. I ran on my own instead, hoping to get in a substitute for a long run, but I ran out of time to go for as long as I would have liked. It was a cool day. I went down to Springbank, and was planning to loop around for another fifteen minutes in my neighbourhood, but I ran out of time.
Sunday - workout (19km total)
I thought I would try to do the race simulation, but with the moist ground I sensed I would get really discouraged by my splits when running on my own, so I did a fartlek pyramid instead. 5-4-3-2-1-2-3-4-5 minutes hard, with one minute easy between each. It was a good solid effort, but the last two repeats had a couple of slow strides by the end. I did a 25 minute warmup and a 21 minute cooldown. It took a lot out of me.
Total - 98km. Close to three digits. If I included about 4k worth of work on the elliptical, I could call it 102k for the week.
Wednesday, September 10, 2008
September 8-14
Monday (12km)
On my own today. I may end up being on my own a lot this term. I had emailed Chris to warn him that I TA on Monday and Tuesday, but did not hear from him and was surprised that he had already gone running when I stopped by his office later. Ran from home for 50 minutes. This was actually at a pretty good pace. Felt stiff, but got through it just fine.
In the morning, I did weights and core, with reduced weight on the back and leg exercises.
Tuesday (14km)
Weights and core in the morning. I was up early and decided to get it done today rather than wait until tomorrow and run heavy for the workout. I thought I saw Deanna Zelinka, but she did not recognize me, possibly because I am so much more interesting now than when I last saw her. I confirmed with Steve later that she is back in town - it was probably her.
Ran on my own in the evening. My legs were actually in pain for the last twenty minutes. I ran down to Runner's Choice and bought a pair of shoes at the one-day sale, left them with Steve, and ran back to campus. It was the run back that hurt a lot. My quads were getting stabbing pains, which I remember having a few times before. They are a sign that I am not fully recovered from Sunday's race. I may need to back off at the workout tomorrow.
Wednesday (workout - 20km total)
This was a tough workout. I did not feel fresh, but felt better than I did yesterday. I have a little pain in the bottom of my left foot and I cannot understand where it came from. I ran up to Weldon Park on my own because I thought Chris and Nathan were driving up again - I had not seen them in several days. Started with about 6k of tempo. I ran my first k in 3:35ish, and backed off to about 3:40 the rest of the way. Had some technique-specific strides, and finished up with 3.5x3 minutes on, 1 minute off. The schedule called for 5, but I quit partway through the fourth because I was really tired. My legs felt absolutely wiped afterwards.
Thursday (14km)
Did some weights in the morning. I feel as though I need a good night's sleep. I am sleeping well, but could go for an extra hour some night.
Ran with Chris in the evening for 58 minutes, going down the bike path past Wellington. We explored a footpath on the north side of the Thames and will probably not do it again - too narrow and footing not great.
Friday (OFF)
I slept late and did not have time for a run before school. It was bad weather in the evening. I decided to take an off day.
Saturday (12km)
50 minutes from home on my own. I went out to the bike path and finished at Ross's apartment to retrieve my car. I had left it there overnight. Did some weights in the afternoon
Sunday (workout - 10km total)
What a terrible run. I did not hear my alarm in the morning and could not make it for the group workout. I tried running on my own, with no success. Did an especially long warmup because my legs did not feel like moving fast. Once I started, I hit my first kilometre in 3:46, and the next in 3:48. At this point, I was already very sweaty and not enjoying myself. I stopped soon afterwards and did a cooldown run home. I thought I would do some more at the gym later to get in some extra aerobic work, but I ran out of time. Not a good day to cap off a poor week.
Total - 82km. A poor week. Add about 8km of work on the elliptical to give me 90k of work this week.
On my own today. I may end up being on my own a lot this term. I had emailed Chris to warn him that I TA on Monday and Tuesday, but did not hear from him and was surprised that he had already gone running when I stopped by his office later. Ran from home for 50 minutes. This was actually at a pretty good pace. Felt stiff, but got through it just fine.
In the morning, I did weights and core, with reduced weight on the back and leg exercises.
Tuesday (14km)
Weights and core in the morning. I was up early and decided to get it done today rather than wait until tomorrow and run heavy for the workout. I thought I saw Deanna Zelinka, but she did not recognize me, possibly because I am so much more interesting now than when I last saw her. I confirmed with Steve later that she is back in town - it was probably her.
Ran on my own in the evening. My legs were actually in pain for the last twenty minutes. I ran down to Runner's Choice and bought a pair of shoes at the one-day sale, left them with Steve, and ran back to campus. It was the run back that hurt a lot. My quads were getting stabbing pains, which I remember having a few times before. They are a sign that I am not fully recovered from Sunday's race. I may need to back off at the workout tomorrow.
Wednesday (workout - 20km total)
This was a tough workout. I did not feel fresh, but felt better than I did yesterday. I have a little pain in the bottom of my left foot and I cannot understand where it came from. I ran up to Weldon Park on my own because I thought Chris and Nathan were driving up again - I had not seen them in several days. Started with about 6k of tempo. I ran my first k in 3:35ish, and backed off to about 3:40 the rest of the way. Had some technique-specific strides, and finished up with 3.5x3 minutes on, 1 minute off. The schedule called for 5, but I quit partway through the fourth because I was really tired. My legs felt absolutely wiped afterwards.
Thursday (14km)
Did some weights in the morning. I feel as though I need a good night's sleep. I am sleeping well, but could go for an extra hour some night.
Ran with Chris in the evening for 58 minutes, going down the bike path past Wellington. We explored a footpath on the north side of the Thames and will probably not do it again - too narrow and footing not great.
Friday (OFF)
I slept late and did not have time for a run before school. It was bad weather in the evening. I decided to take an off day.
Saturday (12km)
50 minutes from home on my own. I went out to the bike path and finished at Ross's apartment to retrieve my car. I had left it there overnight. Did some weights in the afternoon
Sunday (workout - 10km total)
What a terrible run. I did not hear my alarm in the morning and could not make it for the group workout. I tried running on my own, with no success. Did an especially long warmup because my legs did not feel like moving fast. Once I started, I hit my first kilometre in 3:46, and the next in 3:48. At this point, I was already very sweaty and not enjoying myself. I stopped soon afterwards and did a cooldown run home. I thought I would do some more at the gym later to get in some extra aerobic work, but I ran out of time. Not a good day to cap off a poor week.
Total - 82km. A poor week. Add about 8km of work on the elliptical to give me 90k of work this week.
Monday, September 1, 2008
September 1-7
Monday (14km)
Just over 58 minutes with Chris. We went from my apartment through Springbank. His legs were tired, and mine felt as though they had not yet woken up. It was not a great run. Stopped a few times for water - it was humid.
Tuesday (14km)
I got up quite early to use the gym before catching a train to Brockville. I fit in a 64 minute run (not very fast) earlier than usual for me so that we could eat an early dinner. It was hot and humid yet again. My left calf bothered me during the run, so I took it easy. Had a few hills in the run.
Wednesday (14km)
A scheduled workout day, but when I woke up my calf was still bothering me. I decided to do an easy run of 61 minutes rather than risk aggravating my leg further.
Thursday (14km)
58 minutes with Chris on the Brescia trails. My legs felt pretty weary, but I got through it. Did weights and core afterwards.
Friday (OFF)
I took the day off from running entirely. My body felt quite tired today and felt as though I could use a rest.
Saturday (about 8km)
I ran to Gibbons Park and back, and around the park to watch the UWO cross country team's intrasquad race. How I miss it... There was some good running, though as races go there was not much to it. Ryan Armstrong looked like he really wanted to win, and Kyle and Alex both wanted to beat him, but they seemed to realize that they could only in the last mile. It is nice to see how the team will be made up this year.
Sunday (race - 26km total)
A nice half marathon with short warmup and cooldown. It rained the entire race, and for a while afterwards. Steve suggested that Nathan and I do it as a tempo effort, but Nathan went with the leaders from the gun, with me sitting about 15 seconds back at 1km. Greg Wieczorek and a new guy - Graeme Saunders - were with me at that point, but Greg did not like the pace and picked it up at this point. Graeme and I made chitchat for the first 8km, with him running well beside me. We averaged 3:46/km for the first 10km. At 8k, Graeme told me to take off if I wanted to, but I told him that I wanted to stick to that pace for the next 5km, then make a move with 8k to go. He said that sounded good. We were sitting in 9th place at 13k, with Greg and Rod Henning about a hundred metres up, and Tim Wood another 200m on that. It took me about 3km to catch Greg and Rod, and I did not catch Tim for another 3.6km, but I got him. Heading up the hill in the last 1.2k, I realized that I had a chance to catch Michael Chapman as well. I passed him with 600m to go, and kicked in the final 300. Official time of 1:18:00. Not a stellar time, but a great way to run the race. I finished 5th and was happy about that. I do not think the weather affected me all that much. I was aiming for 3:45kms, and I was 1s/km slower than that. If it was not raining it would have been hot, and that would have brought new problems.
Total - 90km, with about 4k extra of elliptical effort. A good week.
Just over 58 minutes with Chris. We went from my apartment through Springbank. His legs were tired, and mine felt as though they had not yet woken up. It was not a great run. Stopped a few times for water - it was humid.
Tuesday (14km)
I got up quite early to use the gym before catching a train to Brockville. I fit in a 64 minute run (not very fast) earlier than usual for me so that we could eat an early dinner. It was hot and humid yet again. My left calf bothered me during the run, so I took it easy. Had a few hills in the run.
Wednesday (14km)
A scheduled workout day, but when I woke up my calf was still bothering me. I decided to do an easy run of 61 minutes rather than risk aggravating my leg further.
Thursday (14km)
58 minutes with Chris on the Brescia trails. My legs felt pretty weary, but I got through it. Did weights and core afterwards.
Friday (OFF)
I took the day off from running entirely. My body felt quite tired today and felt as though I could use a rest.
Saturday (about 8km)
I ran to Gibbons Park and back, and around the park to watch the UWO cross country team's intrasquad race. How I miss it... There was some good running, though as races go there was not much to it. Ryan Armstrong looked like he really wanted to win, and Kyle and Alex both wanted to beat him, but they seemed to realize that they could only in the last mile. It is nice to see how the team will be made up this year.
Sunday (race - 26km total)
A nice half marathon with short warmup and cooldown. It rained the entire race, and for a while afterwards. Steve suggested that Nathan and I do it as a tempo effort, but Nathan went with the leaders from the gun, with me sitting about 15 seconds back at 1km. Greg Wieczorek and a new guy - Graeme Saunders - were with me at that point, but Greg did not like the pace and picked it up at this point. Graeme and I made chitchat for the first 8km, with him running well beside me. We averaged 3:46/km for the first 10km. At 8k, Graeme told me to take off if I wanted to, but I told him that I wanted to stick to that pace for the next 5km, then make a move with 8k to go. He said that sounded good. We were sitting in 9th place at 13k, with Greg and Rod Henning about a hundred metres up, and Tim Wood another 200m on that. It took me about 3km to catch Greg and Rod, and I did not catch Tim for another 3.6km, but I got him. Heading up the hill in the last 1.2k, I realized that I had a chance to catch Michael Chapman as well. I passed him with 600m to go, and kicked in the final 300. Official time of 1:18:00. Not a stellar time, but a great way to run the race. I finished 5th and was happy about that. I do not think the weather affected me all that much. I was aiming for 3:45kms, and I was 1s/km slower than that. If it was not raining it would have been hot, and that would have brought new problems.
Total - 90km, with about 4k extra of elliptical effort. A good week.
Wednesday, August 27, 2008
August 25-31
I fell behind on the updates again. The week of August 11-17, I was in Ithaca, New York (and then Brockville and Ottawa) doing barely any running, but learning a lot about science. I ran for a total of 52 minutes that week. The following week was better, but I had to take Monday off from being tired and took my scheduled Friday off. Total mileage would have been about 72km for August 18-24.
Monday (16km)
68 minutes with Nathan, Chris and Adrian. My legs felt reasonably fresh, and I ran the hills on the Brescia trails pretty strongly. I had done a weight and core workout in the morning. It felt hot, though, and I did a lot of sweating.
Tuesday (14km)
60 minutes on my own. I was caught talking to people in my office at 4:20 and did not get out to meet the guys at 4:30. This was a rough one. My legs felt tired, and I was dragging my feet the whole way. I am generously calling this 14k. Saw John Ferguson's group through Gibbons.
Wednesday (workout - 18km total)
Did weights/core in the morning, which might have been a mistake with a workout looming, but at this point in the season, I feel comfortable testing my ability to recover from weights. I will try to go every second day this week (again Friday, and then Sunday afternoon), and continue next week, but will give myself an extra two days off before the half marathon on Sunday the 13th.
The workout in the evening did not go well. I was not tired per se, but my legs felt as if they had no zip to them. I lagged well off the back for the first half of the 15 minute tempo before pulling in Nathan for the final three minutes. Did 6x strides for form well, then struggled through the 3 minute hard/1 minute easy at the end. I am going to stick with the plan of working out every second day for at least one more week, but I will cut back to 3 times a week by mid-September, then twice a week in October. Right now, the fitness is the thing.
Thursday (14km)
62 minutes with Chris. We started late and ran through Gibbons Park. My legs felt really tired for this one, but made it through just fine.
Friday (cross training)
I did 50 minutes on the elliptical rather than go outside today. My legs felt quite tired, so I felt it was a good move to do a lower-impact workout. Still did weights and core work afterwards. When I talk about doing weights, I do very little for my lower body: 1 set of 12 at max on lower back press (which I feel has been the most beneficial of all my weight exercises); 1 set at 80% on groin, and 1 set on outer quads. The rest is upper body. In the past, I have done some additional weight exercises that I have found to really hurt my workouts, but I cut them from the routine.
Saturday (7km)
Just 30 minutes in the morning from my place to Chris's to pick up my car. I then picked up Nathan and drove us out to Steve's workout. I had been asked to take pictures of clubmembers for the newsletter. I got a few good photos. On my run, I got some pinwheels, which means that my blood sugar was low. I bought a cereal bar from a corner store just before picking up Nathan.
Sunday (9km total + cross training)
This was a terrible run. Aimed for 10km at 3:35s, but I finished only 6km, and most of it was slower than goal pace. When I arrived, Nathan was warming up and Chris Nagle was talking to Steve. Nathan got back, ready to go, and I realized that I was the one holding us up. I did an abbreviated warmup (5 minutes) and tried to get into it, but it was not going to work. I experienced some pinwheels in my vision again, and I could feel low on energy for a bit, but even worse, my legs seized up. My right shin and left calf both got tight. It was a struggle just to finish 6km. Hopped in the car to watch the others finish, then did a 2k cooldown. My calf was really cramped. I chalk this one up to the insufficient warmup. There is no reason why I could not have gotten through 8k easily. 10k should have been fine, but I know that I would have had to tough out the last 2k.
In the PM, did some extra fitness work. I went to the gym and started to warmup for a weight and core session, but got drawn in by the baseball and darts on television. I stayed on for a full hour, and set a personal best for distance covered in that time - 4.44 units (whatever that is). Did weights and core afterwards.
Total - 78km running plus the equivalent of about 30km on the elliptical. Workouts are not going well, but I feel that my fitness is pretty good.
Monday (16km)
68 minutes with Nathan, Chris and Adrian. My legs felt reasonably fresh, and I ran the hills on the Brescia trails pretty strongly. I had done a weight and core workout in the morning. It felt hot, though, and I did a lot of sweating.
Tuesday (14km)
60 minutes on my own. I was caught talking to people in my office at 4:20 and did not get out to meet the guys at 4:30. This was a rough one. My legs felt tired, and I was dragging my feet the whole way. I am generously calling this 14k. Saw John Ferguson's group through Gibbons.
Wednesday (workout - 18km total)
Did weights/core in the morning, which might have been a mistake with a workout looming, but at this point in the season, I feel comfortable testing my ability to recover from weights. I will try to go every second day this week (again Friday, and then Sunday afternoon), and continue next week, but will give myself an extra two days off before the half marathon on Sunday the 13th.
The workout in the evening did not go well. I was not tired per se, but my legs felt as if they had no zip to them. I lagged well off the back for the first half of the 15 minute tempo before pulling in Nathan for the final three minutes. Did 6x strides for form well, then struggled through the 3 minute hard/1 minute easy at the end. I am going to stick with the plan of working out every second day for at least one more week, but I will cut back to 3 times a week by mid-September, then twice a week in October. Right now, the fitness is the thing.
Thursday (14km)
62 minutes with Chris. We started late and ran through Gibbons Park. My legs felt really tired for this one, but made it through just fine.
Friday (cross training)
I did 50 minutes on the elliptical rather than go outside today. My legs felt quite tired, so I felt it was a good move to do a lower-impact workout. Still did weights and core work afterwards. When I talk about doing weights, I do very little for my lower body: 1 set of 12 at max on lower back press (which I feel has been the most beneficial of all my weight exercises); 1 set at 80% on groin, and 1 set on outer quads. The rest is upper body. In the past, I have done some additional weight exercises that I have found to really hurt my workouts, but I cut them from the routine.
Saturday (7km)
Just 30 minutes in the morning from my place to Chris's to pick up my car. I then picked up Nathan and drove us out to Steve's workout. I had been asked to take pictures of clubmembers for the newsletter. I got a few good photos. On my run, I got some pinwheels, which means that my blood sugar was low. I bought a cereal bar from a corner store just before picking up Nathan.
Sunday (9km total + cross training)
This was a terrible run. Aimed for 10km at 3:35s, but I finished only 6km, and most of it was slower than goal pace. When I arrived, Nathan was warming up and Chris Nagle was talking to Steve. Nathan got back, ready to go, and I realized that I was the one holding us up. I did an abbreviated warmup (5 minutes) and tried to get into it, but it was not going to work. I experienced some pinwheels in my vision again, and I could feel low on energy for a bit, but even worse, my legs seized up. My right shin and left calf both got tight. It was a struggle just to finish 6km. Hopped in the car to watch the others finish, then did a 2k cooldown. My calf was really cramped. I chalk this one up to the insufficient warmup. There is no reason why I could not have gotten through 8k easily. 10k should have been fine, but I know that I would have had to tough out the last 2k.
In the PM, did some extra fitness work. I went to the gym and started to warmup for a weight and core session, but got drawn in by the baseball and darts on television. I stayed on for a full hour, and set a personal best for distance covered in that time - 4.44 units (whatever that is). Did weights and core afterwards.
Total - 78km running plus the equivalent of about 30km on the elliptical. Workouts are not going well, but I feel that my fitness is pretty good.
Monday, August 4, 2008
August 4 - 10
Monday (10km)
On my own today, down Wonderland onto the bike path, and not quite straight back again. I went up to Springbank Dr. from the bike path just for a little change in scenery. My legs were a bit tired. I had gotten a lot of sun today at the beach and felt a little weary.
Tuesday (14km)
Ran with Chris and Nathan. Nathan was with us for just half an hour, then Chris and I continued to get to the full hour, heading through Gibbons. It was hot, humid, and not fun. We stopped so that I could get water and Chris could use the washroom at TD Waterhouse, and then walked it in from there. My legs felt tired. I had done weights and core in the morning; that might have been the culprit.
Wednesday (14km)
Another hour with Chris and Nathan, who this time joined us for the entire run. We went on the Brescia trails. It was a nicer day for a run than yesterday was. I felt as though I had a little pep in the legs again.
Thursday (14km)
Weights and core in the morning. I am back to my pre-QUBS weight, yet I recently got a comment from someone saying I had lost weight. I do not have a goal weight, but I do not like the feeling of running heavy. I do not want to put on any more weight.
In the afternoon, I ran for an hour on my own from home. I stopped by Chris's office, but he was not in. I went over to the Thames, down to Blackfriars, up through Gibbons on the bikepath to Richmond, then back the same way. I started slowly - legs were tired from the morning weights - but finished quickly. It was more than 14k, but I will round down.
Friday (14km)
This might be 14km rounded up. My legs felt pretty sore this morning. Chris and I went from my apartment to Springbank, around the big loop and back. My quads felt still. The weather was good, though. I sweated a reasonable amount. The Olympics have started!
On my own today, down Wonderland onto the bike path, and not quite straight back again. I went up to Springbank Dr. from the bike path just for a little change in scenery. My legs were a bit tired. I had gotten a lot of sun today at the beach and felt a little weary.
Tuesday (14km)
Ran with Chris and Nathan. Nathan was with us for just half an hour, then Chris and I continued to get to the full hour, heading through Gibbons. It was hot, humid, and not fun. We stopped so that I could get water and Chris could use the washroom at TD Waterhouse, and then walked it in from there. My legs felt tired. I had done weights and core in the morning; that might have been the culprit.
Wednesday (14km)
Another hour with Chris and Nathan, who this time joined us for the entire run. We went on the Brescia trails. It was a nicer day for a run than yesterday was. I felt as though I had a little pep in the legs again.
Thursday (14km)
Weights and core in the morning. I am back to my pre-QUBS weight, yet I recently got a comment from someone saying I had lost weight. I do not have a goal weight, but I do not like the feeling of running heavy. I do not want to put on any more weight.
In the afternoon, I ran for an hour on my own from home. I stopped by Chris's office, but he was not in. I went over to the Thames, down to Blackfriars, up through Gibbons on the bikepath to Richmond, then back the same way. I started slowly - legs were tired from the morning weights - but finished quickly. It was more than 14k, but I will round down.
Friday (14km)
This might be 14km rounded up. My legs felt pretty sore this morning. Chris and I went from my apartment to Springbank, around the big loop and back. My quads felt still. The weather was good, though. I sweated a reasonable amount. The Olympics have started!
Friday, August 1, 2008
July 28 - August 3
Monday (OFF)
One of my last off days before resuming running.
Tuesday (10km)
39 minutes at a stiff pace with Chris. I did not feel as smooth as I did before my break, but I had no trouble keeping up a good pace. We went through Gibbons. I had to dash back for my frisbee game.
Wednesday (OFF)
The final off day off recovery. I did weights and core in the morning.
Thursday (13km)
57 minutes with Chris on the Brescia trails. It was hot. Again, I did not feel all that smooth, but there was never any doubt that I was going to finish.
Friday (OFF)
I slept in, and did a weight workout rather than a run. I planned to run in the evening instead, but there was a massive rainstorm when I became available to run. Oh well.
Saturday (14km)
63 minutes on my own through Gibbons Park and into Ross Park. I noticed that the bike path has been extended through Ross Park. I hope the plan is not to ultimately send it next to the river. I thought I was moving quickly, but it was only 4:16-4:20kms. I did a sprint finish followed by a short jog.
Sunday (19km)
I had a short night last night and did not feel great for this one. Neither did Chris. He asked me to start 13km into his run, and run the final 17 with him. He was not going to bail, he said. I believed him, but even if he did, I figured I could make it a few k beyond where he quit, which would have been good enough for a decent effort. Did a 2km warmup, then sat in the car for 45 minutes before I could warmup again. Fortunately, the goal pace for today was slower than what I was doing previously: 3:55 vs. 3:45. Those 10 seconds per kilometre make a big difference. I was within a couple of seconds for the first few kilometres. At about 20k, Chris realized he was not going to finish, but said he would go as far as he could. I was hoping he could make it to 26k, leaving just 4k for me to do on my own, but it was starting to be clear that he was having trouble. A few times I got two steps on him and had to slow a bit to let him catch up. His 24th km (my 11th) was in 3:59, which was our slowest for the day. He made it another half kilometre before apologizing and dropping out. That km for me was 3:55, then I increased my pace. I went 3:45/3:45/3:40 and had to ask for water. That k was 3:42 (I might have lost 2km to drink the water). I decided to go fairly hard in the final kilometre, but my stomach disagreed. I vomited three times in the final km, still running 3:36. Saturday nights need a better sleep.
Total - 56km. Really easy week. This was about what I was aiming for this week, but with an extra rest day. It was nice to have a good run on Sunday after a week and a half of easy or no running.
One of my last off days before resuming running.
Tuesday (10km)
39 minutes at a stiff pace with Chris. I did not feel as smooth as I did before my break, but I had no trouble keeping up a good pace. We went through Gibbons. I had to dash back for my frisbee game.
Wednesday (OFF)
The final off day off recovery. I did weights and core in the morning.
Thursday (13km)
57 minutes with Chris on the Brescia trails. It was hot. Again, I did not feel all that smooth, but there was never any doubt that I was going to finish.
Friday (OFF)
I slept in, and did a weight workout rather than a run. I planned to run in the evening instead, but there was a massive rainstorm when I became available to run. Oh well.
Saturday (14km)
63 minutes on my own through Gibbons Park and into Ross Park. I noticed that the bike path has been extended through Ross Park. I hope the plan is not to ultimately send it next to the river. I thought I was moving quickly, but it was only 4:16-4:20kms. I did a sprint finish followed by a short jog.
Sunday (19km)
I had a short night last night and did not feel great for this one. Neither did Chris. He asked me to start 13km into his run, and run the final 17 with him. He was not going to bail, he said. I believed him, but even if he did, I figured I could make it a few k beyond where he quit, which would have been good enough for a decent effort. Did a 2km warmup, then sat in the car for 45 minutes before I could warmup again. Fortunately, the goal pace for today was slower than what I was doing previously: 3:55 vs. 3:45. Those 10 seconds per kilometre make a big difference. I was within a couple of seconds for the first few kilometres. At about 20k, Chris realized he was not going to finish, but said he would go as far as he could. I was hoping he could make it to 26k, leaving just 4k for me to do on my own, but it was starting to be clear that he was having trouble. A few times I got two steps on him and had to slow a bit to let him catch up. His 24th km (my 11th) was in 3:59, which was our slowest for the day. He made it another half kilometre before apologizing and dropping out. That km for me was 3:55, then I increased my pace. I went 3:45/3:45/3:40 and had to ask for water. That k was 3:42 (I might have lost 2km to drink the water). I decided to go fairly hard in the final kilometre, but my stomach disagreed. I vomited three times in the final km, still running 3:36. Saturday nights need a better sleep.
Total - 56km. Really easy week. This was about what I was aiming for this week, but with an extra rest day. It was nice to have a good run on Sunday after a week and a half of easy or no running.
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