Monday (workout - 14km)
Fairly light workout at Springbank with Chris and Jamie. We did a good warmup before Chris started on 6x1k. My workout was modified so that it wouldn't tax me too much, so I was 1k, then 4x500m and 1km all on the bike path. We worked it out so that I did a relay with Jamie, tagging off halfway through Chris's workout. This meant I had a lot of recovery after every second 500. I tried not to lead Chris by too much, so as he tired, my times got slower. I was 3:09/1:31/1:35/1:36/1:36/3:12. Did a light cooldown at the end.
Tuesday (15km)
A morning run with Chris. It was nice to get it out of the way. We went on the Adelaide trails and came back on Windermere and the back route by the stream. The pace was not too fast, but we were not dogging it, either. Today I turned 27.
Wednesday (workout - 18km total)
A good workout with the group. I was not feeling motivated for this workout because of the rain and my body felt tired from little sleep last night, but I had a good one. We did 8 short hills, which I did well in spite of the slippery conditions, then I did 3 x 9 minutes with 3 minutes rest. Some guys did as much as ten minutes per interval, but many stopped at 8. Steve told me to do 9. With the last one, I could have done another minute, but I decided to stick to the plan. It was not a fast pace, but with the conditions the way they were, with wet ground and long grass in some places, this was a good workout.
Thursday (11km)
Just 50 minutes with Chris. Our legs were feeling tired, so this was a true recovery run.
Friday (OFF)
I got invited to Point Pelee and did not get a chance to run today. I did a lot of walking instead.
Saturday (OFF)
No running today, either. More walking. The highlight was seeing a mottled duck, which is the first time one has been recorded in Canada. Neat.
Sunday (15km)
A quick 60 minutes on my own. It was a wet day, otherwise I would have been keen to go out earlier and run.
Total - 73km. It is not easy to hit the goal mileage when you miss two days.
About Me
- Timothy
- I first ran cross country in grade 7 (1993), but I did not run at all in grade 9. I did cross country in grade 10, but it was only after basketball season finished in grade 11 (1998) that I started running throughout the year. I tried out for the track and field team in my first year of university, but I did not make the standard. It was not until my third year of university that I tried out for cross country. I made the team and had my most successful years of running from 2002-2004, when I competed in cross country and track. Some of my personal bests: 800m - 2:01.79 (2001) 1500m - 4:06.11 (2004) 3000m - 8:56.49 (2004) 5km - 15:56 (2004) 6km xc - 19:06 (2004) 10km xc - 33:43 (2004) 30km - 1:49:11 (2005) marathon - 2:43:29 (2005) hour-long run - 59:58 (2006)
No comments:
Post a Comment