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.
Wednesday, September 10, 2008
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.
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