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.
Wednesday, August 27, 2008
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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