Monday (11km)
On my own today. I did just 45 minutes on my own. I was feeling rough today - I had trouble sleeping last night and woke up feeling unwell. I wore shorts for a 45 minuter. I went from my apartment up to school to feed fish, then came back through Gibbons and back along Oxford. Pretty short.
Tuesday (10km)
I forgot long pants today, which was a mistake - it was -1C, snowy and windy (felt like -6). I was able to get through the run only because I knew we had time for only a short one.
Wednesday (16km)
I was up early to play basketball and felt tired by the time this workout rolled around. It wasn't great. Stupidly cold and the road had too much fresh snow on it. My back and hips were tired from the slipping. We did partner relays of 5x670m each, then a tempo of 3.75km. My tempo was in 13:34, so slower than last week's 5k tempo, but the effort was not bad. I am really looking forward to bare roads.
Thursday (12km)
This is turning into a low-mileage week. Did just under 52 minutes with Chris. My legs were really tired from the workout yesterday. It was not a fast pace, yet we covered the loop faster than usual - I do not know how we did it.
Friday (elliptical)
I had been scheduled for an off day yesterday, and today it caught up with me. I did under 20 minutes on the elliptical in the morning, then did some weights before school.
Saturday (15km)
I decided to go home to Brockville for the weekend. This run was 62 minutes - my usual route from home with a few slight modifications. It took me a while to get into a good pace, but I ran well to finish.
Sunday (18km)
I had forgotten my watch in London, so I borrowed one with really sensitive buttons. I lost track of my total time when I stopped to talk to someone, but it was within two minutes of 80 minutes total time. It was cold when I started, but warm by the time I finished. My pace the whole way was pretty slow - I had just had breakfast an hour before.
Total - 82km. Pretty low.
Monday, February 25, 2008
Monday, February 18, 2008
February 18-24
Monday (16km)
69 minutes with Chris. I ran out to meet him on Western Road, then looped around EOA, and back to my apartment. It was slippery and wet, but not as bad as yesterday. I was feeling sore, so it was not very fast.
Tuesday (13km)
53 minutes with Chris from campus. This was not a very good run, and it is a bit of a stretch to call it 13km (but probably balances with yesterday's underestimate). We went south from campus on our Wharncliffe route. South of TD Waterhouse Stadium, the bikepath was flooded and frozen over. We crashed through the ice for a few steps before Chris went to one side and I went to the other. I slipped and landed hard on my back. It was really jarring. I had to walk a few steps before I was okay to run again. Later, Chris had to dash to a washroom. We had to cut the run short so that we made it back for trivia in time. I sure am looking forward to bare sidewalks again.
Wednesday (workout - 19km total)
Good, long workout. 5k tempo on a 1.25km loop, then 3x1k (with more than 1:1 rest to work), and 2.5k tempo to finish. On the first tempo, I did my part, leading much of the way. Chris Nagle was on my shoulder the whole way. Chris Smith fell off after the second loop, and I honestly thought he had stopped. I was surprised when he trucked us down in the final 300m and finished strong with us. Splits were 4:32/4:25/4:25/4:25 - pretty even. 17:47 total, which I felt quite good about in these conditions. On the 1ks, I was a little cautious because of the slightly slippery roads, and went 3:18, 3:12, 3:11. The two Chrises were several seconds ahead of me on each km repeat. On the second tempo, Chris Smith pushed the pace from the beginning. I fell off with about 500m to go, but moved to within a stride of them over the final 200m. 4:16/4:08. Pretty solid. I was happy with this workout. I resisted the temptation of a mid-afternoon piece of cake and felt better because of it. My diaphragm was sore, though - possibly because of the cold?
Thursday (13.5km)
I did a light weight workout in the morning before school.
I had forgotten my watch at home and Chris's does not work, so I am not sure how long we ran for. I guessed it was in the mid-50 minutes. It was not a fast pace. Chris got into a shouting match with the driver of one car because I had intentionally slapped it as we ran past - the driver had practically entered the intersection on a red light. We also had to take a few stops for Chris to mark his territory. We were up in his neighbourhood. I have decided that my sore diaphragm from yesterday is more likely a pulled abdominal muscle. I'll try to monitor it over the next couple of days.
Friday (OFF)
I slept too late to get in a run before school, and was busy in the evening. I had to take an unscheduled rest day.
Saturday (15km)
62 minutes with Chris from his place. We did the Adelaide trails for the first time in several months. The ice in some parts were four inches thick. We stopped to play with it for a couple of minutes before moving on. I did some weights and core in the afternoon. My abs felt fine during the run, but were really sore in the evening. Still the muscle pull, I think.
Sunday (11km)
My first bad workout in a while. I did a short warmup with Dennis, then sat in a car for 30 minutes as Chris and Ben started their tempo run. Dennis and I hopped out at their 8k mark. I was feeling good for the first two km, but when we turned south onto Hyde Park around 5k, I started to have a lot of trouble with the wind. My legs were tight, and my shoulders were feeling really sore. I quit at 8k. The lesson here is to not do a weight workout the day before a Denfield run.
Total - 87.5km. Not an impressive total. I need to stop missing days and get into a better morning routine so that I can do a Friday run.
69 minutes with Chris. I ran out to meet him on Western Road, then looped around EOA, and back to my apartment. It was slippery and wet, but not as bad as yesterday. I was feeling sore, so it was not very fast.
Tuesday (13km)
53 minutes with Chris from campus. This was not a very good run, and it is a bit of a stretch to call it 13km (but probably balances with yesterday's underestimate). We went south from campus on our Wharncliffe route. South of TD Waterhouse Stadium, the bikepath was flooded and frozen over. We crashed through the ice for a few steps before Chris went to one side and I went to the other. I slipped and landed hard on my back. It was really jarring. I had to walk a few steps before I was okay to run again. Later, Chris had to dash to a washroom. We had to cut the run short so that we made it back for trivia in time. I sure am looking forward to bare sidewalks again.
Wednesday (workout - 19km total)
Good, long workout. 5k tempo on a 1.25km loop, then 3x1k (with more than 1:1 rest to work), and 2.5k tempo to finish. On the first tempo, I did my part, leading much of the way. Chris Nagle was on my shoulder the whole way. Chris Smith fell off after the second loop, and I honestly thought he had stopped. I was surprised when he trucked us down in the final 300m and finished strong with us. Splits were 4:32/4:25/4:25/4:25 - pretty even. 17:47 total, which I felt quite good about in these conditions. On the 1ks, I was a little cautious because of the slightly slippery roads, and went 3:18, 3:12, 3:11. The two Chrises were several seconds ahead of me on each km repeat. On the second tempo, Chris Smith pushed the pace from the beginning. I fell off with about 500m to go, but moved to within a stride of them over the final 200m. 4:16/4:08. Pretty solid. I was happy with this workout. I resisted the temptation of a mid-afternoon piece of cake and felt better because of it. My diaphragm was sore, though - possibly because of the cold?
Thursday (13.5km)
I did a light weight workout in the morning before school.
I had forgotten my watch at home and Chris's does not work, so I am not sure how long we ran for. I guessed it was in the mid-50 minutes. It was not a fast pace. Chris got into a shouting match with the driver of one car because I had intentionally slapped it as we ran past - the driver had practically entered the intersection on a red light. We also had to take a few stops for Chris to mark his territory. We were up in his neighbourhood. I have decided that my sore diaphragm from yesterday is more likely a pulled abdominal muscle. I'll try to monitor it over the next couple of days.
Friday (OFF)
I slept too late to get in a run before school, and was busy in the evening. I had to take an unscheduled rest day.
Saturday (15km)
62 minutes with Chris from his place. We did the Adelaide trails for the first time in several months. The ice in some parts were four inches thick. We stopped to play with it for a couple of minutes before moving on. I did some weights and core in the afternoon. My abs felt fine during the run, but were really sore in the evening. Still the muscle pull, I think.
Sunday (11km)
My first bad workout in a while. I did a short warmup with Dennis, then sat in a car for 30 minutes as Chris and Ben started their tempo run. Dennis and I hopped out at their 8k mark. I was feeling good for the first two km, but when we turned south onto Hyde Park around 5k, I started to have a lot of trouble with the wind. My legs were tight, and my shoulders were feeling really sore. I quit at 8k. The lesson here is to not do a weight workout the day before a Denfield run.
Total - 87.5km. Not an impressive total. I need to stop missing days and get into a better morning routine so that I can do a Friday run.
Tuesday, February 12, 2008
February 11-17
Monday (14km)
59 minutes with Chris. It was cold and the roads were slippery in many places. Neither of us hit the ground at any point, so that was good. We went up behind Brescia and around Alan's neighbourhood. The subdivisions allowed us to hide from the wind. My stomach was not happy at some moments - I blame it on lunch.
Tuesday (OFF)
I am no glutton for punishment. By the time I left my office for the day, it was -8, with a strong wind pushing small ice pellets close to horizontally. The roads looked like a mess, and I did not want to risk an injury.
Wednesday (workout - 14km total)
The roads were not very nice after yesterday, and I really did not feel motivated for this workout. It went reasonably well, though. My group did 2x4 loops of about 1050m, including the Windermere Hill. Our first repeat started slow, going 4:01, 3:58, but we were back to 3:50s for the next two loops. Our second repeat was faster, averaging 3:51 per lap. I had a large piece of cake in the middle of the day, and that normally causes stomach problems for me. I could not do the hills afterwards, and jogged/walked back to the university hospital. It was a pretty good workout. In better conditions, I think we'd be trying to go about 3:50 per lap at this point in the season.
Thursday (13km)
A leisurely run with Chris on the east side of Richmond, down to the South St. hospital and back. Did it in just under 54 minutes. I nearly slipped and fell a few times but was able to regain my balance in time each time. Interestingly, while we were on Maitland St., we saw Paul Davenport walking in the opposite direction. We were both surprised - it was not a nice part of town to see the president of the university out for a walk, alone, at night. There were a lot of cars parked at a restaurant nearby, and we decided he must have been dining there.
Friday (elliptical)
I did not feel like going outside in fresh snow for my run, so I went to Goodlife in the morning and spent an hour on the elliptical before heading to school. I went harder than last time, covering about 4% more than I did last week in the hour that I was on the elliptical. It was a different crowd at this time of day. I prefer the other kind of crowd, I say, cryptically.
Saturday (workout - 20km total)
Tough one. Chris Nagle and Connor Hammond were the other guys doing it. 4.5km tempo followed by 6x1km. I went 7:45/8:00 for the two halves of the tempo (got distracted with 500m to go by some ducks), which was even with the other two halfway, but I fell off with about a km to go. The k's were okay. We were supposed to hit 10km pace for the first 4, then 5km pace for the next 2. I went 3:25/3:24/3:22/3:22/3:20/3:22. I was not able to go faster for the last two. It felt like a lot of volume today. I had breakfast beforehand, which is unusual. It worked fine - no stomach troubles.
Sunday (9km)
Fitness-wise, this was a waste of time. It had rained overnight, and the sidewalks everywhere were slick. It had not stopped raining by the time we ran. I met up with Chris about 15 minutes into the run, and within three minutes, I had slipped going around a corner and soaked myself. There was a lot of pussy-footing and sliding going on. I made it for 46 minutes. G-ross. Chris and I remembered that today was the Really Chilly road race in eastern London. I am really glad I decided to not do it this year.
Mid-afternoon I decided to do some work on the elliptical to take my total workout time to something respectable for the day (and week). I was on for an hour, and did 1% more than on Friday - a tiny bit faster. I did a few weights afterwards. It has been a while since I did them, and I was not able to do as much as I had before the break.
Total - 70km. Low, but if I give myself credit for 15km for my two elliptical days, I hit 100km of effort for the week. That's okay.
59 minutes with Chris. It was cold and the roads were slippery in many places. Neither of us hit the ground at any point, so that was good. We went up behind Brescia and around Alan's neighbourhood. The subdivisions allowed us to hide from the wind. My stomach was not happy at some moments - I blame it on lunch.
Tuesday (OFF)
I am no glutton for punishment. By the time I left my office for the day, it was -8, with a strong wind pushing small ice pellets close to horizontally. The roads looked like a mess, and I did not want to risk an injury.
Wednesday (workout - 14km total)
The roads were not very nice after yesterday, and I really did not feel motivated for this workout. It went reasonably well, though. My group did 2x4 loops of about 1050m, including the Windermere Hill. Our first repeat started slow, going 4:01, 3:58, but we were back to 3:50s for the next two loops. Our second repeat was faster, averaging 3:51 per lap. I had a large piece of cake in the middle of the day, and that normally causes stomach problems for me. I could not do the hills afterwards, and jogged/walked back to the university hospital. It was a pretty good workout. In better conditions, I think we'd be trying to go about 3:50 per lap at this point in the season.
Thursday (13km)
A leisurely run with Chris on the east side of Richmond, down to the South St. hospital and back. Did it in just under 54 minutes. I nearly slipped and fell a few times but was able to regain my balance in time each time. Interestingly, while we were on Maitland St., we saw Paul Davenport walking in the opposite direction. We were both surprised - it was not a nice part of town to see the president of the university out for a walk, alone, at night. There were a lot of cars parked at a restaurant nearby, and we decided he must have been dining there.
Friday (elliptical)
I did not feel like going outside in fresh snow for my run, so I went to Goodlife in the morning and spent an hour on the elliptical before heading to school. I went harder than last time, covering about 4% more than I did last week in the hour that I was on the elliptical. It was a different crowd at this time of day. I prefer the other kind of crowd, I say, cryptically.
Saturday (workout - 20km total)
Tough one. Chris Nagle and Connor Hammond were the other guys doing it. 4.5km tempo followed by 6x1km. I went 7:45/8:00 for the two halves of the tempo (got distracted with 500m to go by some ducks), which was even with the other two halfway, but I fell off with about a km to go. The k's were okay. We were supposed to hit 10km pace for the first 4, then 5km pace for the next 2. I went 3:25/3:24/3:22/3:22/3:20/3:22. I was not able to go faster for the last two. It felt like a lot of volume today. I had breakfast beforehand, which is unusual. It worked fine - no stomach troubles.
Sunday (9km)
Fitness-wise, this was a waste of time. It had rained overnight, and the sidewalks everywhere were slick. It had not stopped raining by the time we ran. I met up with Chris about 15 minutes into the run, and within three minutes, I had slipped going around a corner and soaked myself. There was a lot of pussy-footing and sliding going on. I made it for 46 minutes. G-ross. Chris and I remembered that today was the Really Chilly road race in eastern London. I am really glad I decided to not do it this year.
Mid-afternoon I decided to do some work on the elliptical to take my total workout time to something respectable for the day (and week). I was on for an hour, and did 1% more than on Friday - a tiny bit faster. I did a few weights afterwards. It has been a while since I did them, and I was not able to do as much as I had before the break.
Total - 70km. Low, but if I give myself credit for 15km for my two elliptical days, I hit 100km of effort for the week. That's okay.
Monday, February 4, 2008
February 4-10
Monday (14km)
Pretty slow run with Chris. My left calf at the back of the knee is really sore - I do not remember slipping yesterday, but that would be a likely cause. We ran with the track group for a couple of minutes - just enough to set us off at a slower pace and to say hello. We went up behind Brescia, then around Alan's neighbourhood. 59 minutes; might not have been a full 14km.
Tuesday (15km)
Faster run today. We went for 65 minutes, and I'm sure that it was above 15k, but I'll round down to give me a reasonably accurate two-day total. We went south on Wharncliffe to Commissioners and came back through Wortley Village. It was a long-sleeves with shorts day. My leg is still bothering me, but I feel as though I can run through it.
Wednesday (OFF)
Ugly weather today. The group workout was cancelled, and with the roads looking as bad as they did, I decided to not run outside, and was not interested in leaving the house to go to the gym afterwards. I took a fat day.
Thursday (13km)
55 minutes at a decent pace with Chris. We covered the loop where we always do our Wednesday workouts because we missed it. There was a lot of loose snow. Had we done yesterday's workout, it would have been slippery. My stomach was quite unhappy with the loose snow (combined with a spicy lunch). I was happy to finish this one.
Friday (OFF)
Lazy.
Saturday (Workout - 24km total)
Silly mistake. I ran to the workout this morning, leaving my apartment so that I would arrive at the meeting point the same time that most of the club athletes would be finishing their warmup. Thinking that I had timed this well, I wore a long-sleeved t-shirt over a short-sleeved t-shirt, then half-tights over shorts. No pants, no gloves. When I was about two minutes away, I realized that I had left in time to make our Sunday 9am workouts, but I would be an hour early for our Saturday 10am workouts. Oops. I jogged around and hid in the port-a-john to stay warm. I saw some hooded mergansers and some red-bellied woodpeckers in this time. When the workout finally started, I might have been too warmed up (read: tired). I ran the time trial in 16:19 - ten seconds slower than last time. I then ran home.
Sunday (2km)
Frigid. Chris came over and we started our run. Within two minutes there was a gust of wind that made Chris ask "What are you thinking?" I replied that I think we should go ten minutes, then see what we felt. Three minutes of running into the wind over an uneven sidewalk later, we decided to turn around. Just over 9 minutes of running in total.
I went to the gym later and did an hour on the 'elliptical' (Cybex). I had a really good cadence for the final fifteen minutes, but the first thirty were pretty relaxed.
Total - 68km. I had two off days, one of which was planned. Sunday's short effort knocked me below 80 for the week. I had about 15km of effort on the elliptical, so it's a better week than the number indicates.
Pretty slow run with Chris. My left calf at the back of the knee is really sore - I do not remember slipping yesterday, but that would be a likely cause. We ran with the track group for a couple of minutes - just enough to set us off at a slower pace and to say hello. We went up behind Brescia, then around Alan's neighbourhood. 59 minutes; might not have been a full 14km.
Tuesday (15km)
Faster run today. We went for 65 minutes, and I'm sure that it was above 15k, but I'll round down to give me a reasonably accurate two-day total. We went south on Wharncliffe to Commissioners and came back through Wortley Village. It was a long-sleeves with shorts day. My leg is still bothering me, but I feel as though I can run through it.
Wednesday (OFF)
Ugly weather today. The group workout was cancelled, and with the roads looking as bad as they did, I decided to not run outside, and was not interested in leaving the house to go to the gym afterwards. I took a fat day.
Thursday (13km)
55 minutes at a decent pace with Chris. We covered the loop where we always do our Wednesday workouts because we missed it. There was a lot of loose snow. Had we done yesterday's workout, it would have been slippery. My stomach was quite unhappy with the loose snow (combined with a spicy lunch). I was happy to finish this one.
Friday (OFF)
Lazy.
Saturday (Workout - 24km total)
Silly mistake. I ran to the workout this morning, leaving my apartment so that I would arrive at the meeting point the same time that most of the club athletes would be finishing their warmup. Thinking that I had timed this well, I wore a long-sleeved t-shirt over a short-sleeved t-shirt, then half-tights over shorts. No pants, no gloves. When I was about two minutes away, I realized that I had left in time to make our Sunday 9am workouts, but I would be an hour early for our Saturday 10am workouts. Oops. I jogged around and hid in the port-a-john to stay warm. I saw some hooded mergansers and some red-bellied woodpeckers in this time. When the workout finally started, I might have been too warmed up (read: tired). I ran the time trial in 16:19 - ten seconds slower than last time. I then ran home.
Sunday (2km)
Frigid. Chris came over and we started our run. Within two minutes there was a gust of wind that made Chris ask "What are you thinking?" I replied that I think we should go ten minutes, then see what we felt. Three minutes of running into the wind over an uneven sidewalk later, we decided to turn around. Just over 9 minutes of running in total.
I went to the gym later and did an hour on the 'elliptical' (Cybex). I had a really good cadence for the final fifteen minutes, but the first thirty were pretty relaxed.
Total - 68km. I had two off days, one of which was planned. Sunday's short effort knocked me below 80 for the week. I had about 15km of effort on the elliptical, so it's a better week than the number indicates.
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