Monday (10km)
There were some fantastic race results from this weekend that made me really want to roll: Taylor Milne's 3:36 1500 (and the other Canadians in that race), and Adrian Walton's 14:23 5k. Unfortunately, I did not have time to do as much as I wanted. I went out for 21 minutes at a good pace and came back in 18. My final mile was in 5:30, which is pretty good, but I wanted to go faster.
Tuesday (26km)
I decided to do my end-of-the-field season run into Elgin, which generally takes me around 1:55 to do. I meant to look up my times from previous years. I tried to go out at a nice, easy pace, but my first mile was under 6:10. I went on the Cataraqui trail until I hit Highway 15, then went into Elgin on Perth Road, did a loop of the grocery store's parking lot, and turned around and came back. I did not check my watch at halfway, but it would have been about 55:20. I was pretty close to even on the way back, though a bit slower. I ran an extra hundred metres to get to the diving board; total length of the run was 1:51:19. My two halves were pretty even, but if we looked at thirds, they would not have been. My middle third was the fastest. It was nice to get this out of the way. I felt tired from 18-22k, probably because I have been skimping on my long runs.
Wednesday (10km)
This was a true junk run, meaning that it was slow and just to get the junk out of my legs. I went at a plodding pace out on the Cataraqui Trail to where it forks to the left and right, then ran to the right, and crossed over to the trail on the left side. Finished at the diving board. This one was tough.
Thursday (OFF)
We left QUBS to head back to London at 10:10 and I did not get back home until 6, after unloading Kristin and some items at the school. After that long in the car, the heavy rain was enough reason for me to take the day off and get a decent meal instead.
Friday (14km)
Ran with Nathan and Kyle from Bob's office. We went south on the bike path through Gibbons. It was a hot, humid day, so we stopped for water twice, but it felt fine.
Saturday (workout - 13km total)
Steve cut back my mileage, which was nice. I did 3x400 with the first 200 in 33-34, the second in about 30. Nathan and Rob went another 200 on those, so I had a long recovery. Then did 3x400 with a shorter recovery in 67/62/60. I was happy with the last two 400s. As we went out on our cooldown, we saw Kurt Benninger arrive at the track. Chris Nagle and I grabbed something to eat at a nearby Tim Horton's and came back to watch his workout. Impressive, but only a bit more mileage than what I did: 3x600, then 4x200. Of course, they were all faster than mine.
Sunday (17km)
A nice 73 minutes with Chris and Nathan. I drove up to Chris's, then we ran down Richmond to meet Nathan. Went out on the Adelaide trails. We were dumped on for about half an hour, but it cleared up nicely. My calves were sore from yesterday's track workout.
Total - 90km. This was a better week. If I can lose my day off, my mileage will be where it should be.
Tuesday, June 24, 2008
Saturday, June 21, 2008
June 16-22
Monday (9km)
Easy 41 minutes. My legs felt dead. I think I was really tired from the last couple of days, plus I have some allergies kicking, possibly from all the pollen in the lake.
Tuesday (10km)
42 minutes. I was full of adrenaline for this one - I spent all day trying to figure out customs procedures to get guppies shipped to me in Canada. I finally got it sorted out and was able to fit in a quick 10k before driving off to Toronto to get the fish.
Wednesday (14km)
57 minutes with Chris, from my apartment to Springbank and back. I had driven my guppies to London and was in town for just a short period. I did not tell anyone that I was back, just a few people saw me and knew. I was sleepy tired for this one.
Thursday (OFF)
Travelled back from London. I should have tried to fit in a run, but I didn't. I suck.
Friday (OFF)
Golfed all day. I thought I would have time to fit in a run afterwards, but I did not get back from the course until 4:30, when my friend arrived to go fishing. Too bad.
Saturday (14km)
A good 61 minutes from the lodge on the road through Chaffey's Lock, and up Marina Road to the marina (I didn't know there was one up there... imagine!) I came back the same way, pushing a bit in the final mile. My left knee is bugging me a bit, but otherwise I felt surprisingly strong.
Sunday (14km)
Not such a good run. I did 40 minutes on the Cataraqui trail to the east, and had to move a fish around in my aquarium room before I could add on another 19 minutes to get to 59. I felt tired for the second part. This was a morning run, and I was quite hungry afterwards. I needed a little something before starting, I think.
Total - 61km. Low, but at least the last two days were a good sign. I have plans to do my annual long run from the station to Elgin and back on Wednesday, and I will be back in London on Thursday. It has been a good field season, but I am now ready to get home.
Easy 41 minutes. My legs felt dead. I think I was really tired from the last couple of days, plus I have some allergies kicking, possibly from all the pollen in the lake.
Tuesday (10km)
42 minutes. I was full of adrenaline for this one - I spent all day trying to figure out customs procedures to get guppies shipped to me in Canada. I finally got it sorted out and was able to fit in a quick 10k before driving off to Toronto to get the fish.
Wednesday (14km)
57 minutes with Chris, from my apartment to Springbank and back. I had driven my guppies to London and was in town for just a short period. I did not tell anyone that I was back, just a few people saw me and knew. I was sleepy tired for this one.
Thursday (OFF)
Travelled back from London. I should have tried to fit in a run, but I didn't. I suck.
Friday (OFF)
Golfed all day. I thought I would have time to fit in a run afterwards, but I did not get back from the course until 4:30, when my friend arrived to go fishing. Too bad.
Saturday (14km)
A good 61 minutes from the lodge on the road through Chaffey's Lock, and up Marina Road to the marina (I didn't know there was one up there... imagine!) I came back the same way, pushing a bit in the final mile. My left knee is bugging me a bit, but otherwise I felt surprisingly strong.
Sunday (14km)
Not such a good run. I did 40 minutes on the Cataraqui trail to the east, and had to move a fish around in my aquarium room before I could add on another 19 minutes to get to 59. I felt tired for the second part. This was a morning run, and I was quite hungry afterwards. I needed a little something before starting, I think.
Total - 61km. Low, but at least the last two days were a good sign. I have plans to do my annual long run from the station to Elgin and back on Wednesday, and I will be back in London on Thursday. It has been a good field season, but I am now ready to get home.
June 9-15
Monday (14km)
Went for an hour to the east, down the Cataraqui trail. It was a pleasant run, with a slight negative split on the way back.
Tuesday (15km)
Ran west down the Cataraqui trail and went down the hiking trail. I got lost partway through and had to run a big negative split to get back in time for the 6:30 dinner.
Wednesday (OFF)
Yet another fish spawning day with collections and no run. Missing four days out of seven is not my idea of a good training regime. This was another tough colony with a lot of diving. We had only one easy colony all season. The good news is that one more collection day should finish us off.
Thursday (14km)
Went to Brockville to do a run and avoid the lousy dinner at QUBS. This run did not go very well. I had ice cream two hours before my run, and it just did not sit well. I had to make a stop after 35 minutes to use the washroom. Ran fine after that, though.
Friday (workout - 11km total)
A pretty simple workout that I could do by myself. This one did not go well. I was aiming for 8x1 minute hard, 1 minute easy. We had chili for lunch, and in my recovery after the first interval, I made a mess in my shorts. My recovery after that first one was a little long. I did quite well on the remaining repeats, though I was checking my watch earlier and earlier over the last few repeats. It was an uncomfortable run back to the station - I rushed my cooldown so that I could get cleaned up before dinner.
Saturday (OFF)
The final collection day of the summer. This was the second easiest colony I collected from this summer, but it was still difficult - very silty, making it impossible to target a fish from the surface. I would have to dive to find fish, then try to catch it. I had done an hour of swimming in the morning, then had two and a half hours of fish collection in the afternoon. I was too tired to run.
Sunday (3km)
I wanted to do a long run, but got distracted and did not leave until I had very little time left to catch dinner. I tried to make the most of it by running to from the lodge to the gates at the top of the road and back in as fast a time as possible. There was little warmup, so I am satisfied with my 10:05 time. It is about a mile each way, and slightly easier on the way back (I negative split). This would be a good time trial for me if I allowed myself a proper warmup and cooldown.
Total - 57km. Better than last week, but still had two days off (and one very light day).
Went for an hour to the east, down the Cataraqui trail. It was a pleasant run, with a slight negative split on the way back.
Tuesday (15km)
Ran west down the Cataraqui trail and went down the hiking trail. I got lost partway through and had to run a big negative split to get back in time for the 6:30 dinner.
Wednesday (OFF)
Yet another fish spawning day with collections and no run. Missing four days out of seven is not my idea of a good training regime. This was another tough colony with a lot of diving. We had only one easy colony all season. The good news is that one more collection day should finish us off.
Thursday (14km)
Went to Brockville to do a run and avoid the lousy dinner at QUBS. This run did not go very well. I had ice cream two hours before my run, and it just did not sit well. I had to make a stop after 35 minutes to use the washroom. Ran fine after that, though.
Friday (workout - 11km total)
A pretty simple workout that I could do by myself. This one did not go well. I was aiming for 8x1 minute hard, 1 minute easy. We had chili for lunch, and in my recovery after the first interval, I made a mess in my shorts. My recovery after that first one was a little long. I did quite well on the remaining repeats, though I was checking my watch earlier and earlier over the last few repeats. It was an uncomfortable run back to the station - I rushed my cooldown so that I could get cleaned up before dinner.
Saturday (OFF)
The final collection day of the summer. This was the second easiest colony I collected from this summer, but it was still difficult - very silty, making it impossible to target a fish from the surface. I would have to dive to find fish, then try to catch it. I had done an hour of swimming in the morning, then had two and a half hours of fish collection in the afternoon. I was too tired to run.
Sunday (3km)
I wanted to do a long run, but got distracted and did not leave until I had very little time left to catch dinner. I tried to make the most of it by running to from the lodge to the gates at the top of the road and back in as fast a time as possible. There was little warmup, so I am satisfied with my 10:05 time. It is about a mile each way, and slightly easier on the way back (I negative split). This would be a good time trial for me if I allowed myself a proper warmup and cooldown.
Total - 57km. Better than last week, but still had two days off (and one very light day).
June 2-8
I have been at the Queen's University Biological station since June 1, and have been negligent in updating my running blog. I give only brief descriptions of my training below. I was feeling really tired after Shore-to-Shore, and it took me almost two weeks to feel ready to do a workout again. I study fish up here. For the first 14 days, we swam every day for at least an hour (slowly, in wetsuit and flippers), and on 5 days in particular, I collected fish for 2-4 hours, diving 6-10 feet, holding my breath and chasing fish underwater. Those collection days were not running-specific workouts, but did a good job of taxing my anaerobic fitness. I was often too exhausted to do any running on those days.
Monday (12km)
Pretty quick 52 minutes. Still feel like plugging along at Shore-to-Shore pace. On the Cataraqui Trail.
Tuesday (10km)
41 minutes at a quick pace. My legs felt sore, but I pushed through it.
Wednesday (14km)
West on the Cataraqui trail to the hiking path. Went for 60 minutes, with a slight negative split.
Thursday (OFF)
Saw bluegill spawning in the morning. Collected fish for about two hours in 8-10 feet of water. It was really exhausting; I took the day off running.
Friday (10km)
Really hot day. I went for 45 minutes and am calling it 10k.
Saturday (OFF)
Another fish collection day. This was a really long work day - I swam and collected fish in the morning (about three hours of swimming, total), then was involved in collections (on the dock) in the afternoon and did crosses after dinner. Finished around 9:30 too tired to run.
Sunday (OFF)
Yet another fish collection day. This was the first time I have had to collect fish on three out of four days in my five years at QUBS. Yesterday's colony was fairly easy to work on, but this one was tough. I was exhausted afterwards.
Total - 46km. A really low-mileage week. Three days off to collect fish was tough, but I felt as though I was getting a workout.
Monday (12km)
Pretty quick 52 minutes. Still feel like plugging along at Shore-to-Shore pace. On the Cataraqui Trail.
Tuesday (10km)
41 minutes at a quick pace. My legs felt sore, but I pushed through it.
Wednesday (14km)
West on the Cataraqui trail to the hiking path. Went for 60 minutes, with a slight negative split.
Thursday (OFF)
Saw bluegill spawning in the morning. Collected fish for about two hours in 8-10 feet of water. It was really exhausting; I took the day off running.
Friday (10km)
Really hot day. I went for 45 minutes and am calling it 10k.
Saturday (OFF)
Another fish collection day. This was a really long work day - I swam and collected fish in the morning (about three hours of swimming, total), then was involved in collections (on the dock) in the afternoon and did crosses after dinner. Finished around 9:30 too tired to run.
Sunday (OFF)
Yet another fish collection day. This was the first time I have had to collect fish on three out of four days in my five years at QUBS. Yesterday's colony was fairly easy to work on, but this one was tough. I was exhausted afterwards.
Total - 46km. A really low-mileage week. Three days off to collect fish was tough, but I felt as though I was getting a workout.
Tuesday, May 27, 2008
May 26 - June 1
Monday (13km)
I thought I'd feel really rested today, but my body felt tired. It was especially hot, which did not help. Nathan, Chris and I went out for 28 minutes and came back in less - total time was 55 minutes. We went on the Brescia trails. It bothered me that Chris and Nathan were both confrontational with a pair of dog owners, one who had her dog off the leash - I just said nothing.
Tuesday (off)
I was planning to run today but took it off instead so that I could go to a group meeting where I was not sweaty and underdressed. The day off also meant that I was full of energy for ultimate frisbee.
Wednesday (workout - 13km total)
Not a bad workout. Pretty low volume, but good quality, which is nice to have before my big race weekend. Did 3 sets of (2x300m), with 30 seconds between the first and second 300, and 4 minutes between sets. Finished up with 8x150m accelerations, which was some nice quality to finish. My 300s were all in 47.5, with the exception of the fifth, which was in 48.4. Nathan, Rob and Jamie were able to blast away from me on these, but I was happy just to hit my goal pace.
Thursday (14km)
I ran down to the Budget rent-a-car on York St., and ran back. I had to get my name on the insurance for the van for Shore-to-Shore this weekend. Pretty uneventful run. My legs were a bit sore from yesterday, so I took it easy. 61 minutes in total.
Friday (2 races, 23km running in total)
The Shore-to-Shore relay. I was second out of 12 in the rotation, meaning that I ran at 10:40am and 7:30pm on Friday, and 5:40am on Saturday. My first leg was the longest of the whole event, 14.3km. I got the handoff 1:45 down on the leaders, and quickly made up ground. I brought Greg into view by 6km, and by 11km was about 12 seconds back. I had worked hard to close the gap, though, and could not run the final hills (it was a hilly course overall) as strong as he could. Knowing that there were over 300km left in the race, I decided not to kill myself to bring the race level, and just did all I could to maintain the gap. I did not get an exact time, but I was a bit under 51 minutes.
For my second leg, Chris handed off to me with a large lead on the other team, and I increased it further. It was a 7.4km, flat run. I went out hard, had a stretch of about a half kilometre where I slowed, then picked it up again. I did not get an exact time on this one either, but it was around 26 minutes. Had a good dinner afterwards.
Saturday (1 race, 11km running total)
I had gotten about 10 minutes of sleep before this run at 5:40am. It was a 10.6km run. Chris Smith handed off to me with a big lead, and again I was able to extend it. I went out hard, and before I got to within 4km of the finish, I was feeling tired. I was quite slow for a few steps, but I had banked a large lead in the first half. I handed off in 36:14. I would not be surprised if it was less than 10.6k, but it felt like at least a 35 minute 10k effort. Our team won the leg, but lost the 333km race by about 7 minutes.
Sunday (off)
Traveled to QUBS in Eastern Ontario. My legs were pooched, and I was sleepy tired.
Total - 74km. A tough low-mileage week. The Shore-to-Shore was a blast. I enjoy testing my fitness in ways that many people never will.
I thought I'd feel really rested today, but my body felt tired. It was especially hot, which did not help. Nathan, Chris and I went out for 28 minutes and came back in less - total time was 55 minutes. We went on the Brescia trails. It bothered me that Chris and Nathan were both confrontational with a pair of dog owners, one who had her dog off the leash - I just said nothing.
Tuesday (off)
I was planning to run today but took it off instead so that I could go to a group meeting where I was not sweaty and underdressed. The day off also meant that I was full of energy for ultimate frisbee.
Wednesday (workout - 13km total)
Not a bad workout. Pretty low volume, but good quality, which is nice to have before my big race weekend. Did 3 sets of (2x300m), with 30 seconds between the first and second 300, and 4 minutes between sets. Finished up with 8x150m accelerations, which was some nice quality to finish. My 300s were all in 47.5, with the exception of the fifth, which was in 48.4. Nathan, Rob and Jamie were able to blast away from me on these, but I was happy just to hit my goal pace.
Thursday (14km)
I ran down to the Budget rent-a-car on York St., and ran back. I had to get my name on the insurance for the van for Shore-to-Shore this weekend. Pretty uneventful run. My legs were a bit sore from yesterday, so I took it easy. 61 minutes in total.
Friday (2 races, 23km running in total)
The Shore-to-Shore relay. I was second out of 12 in the rotation, meaning that I ran at 10:40am and 7:30pm on Friday, and 5:40am on Saturday. My first leg was the longest of the whole event, 14.3km. I got the handoff 1:45 down on the leaders, and quickly made up ground. I brought Greg into view by 6km, and by 11km was about 12 seconds back. I had worked hard to close the gap, though, and could not run the final hills (it was a hilly course overall) as strong as he could. Knowing that there were over 300km left in the race, I decided not to kill myself to bring the race level, and just did all I could to maintain the gap. I did not get an exact time, but I was a bit under 51 minutes.
For my second leg, Chris handed off to me with a large lead on the other team, and I increased it further. It was a 7.4km, flat run. I went out hard, had a stretch of about a half kilometre where I slowed, then picked it up again. I did not get an exact time on this one either, but it was around 26 minutes. Had a good dinner afterwards.
Saturday (1 race, 11km running total)
I had gotten about 10 minutes of sleep before this run at 5:40am. It was a 10.6km run. Chris Smith handed off to me with a big lead, and again I was able to extend it. I went out hard, and before I got to within 4km of the finish, I was feeling tired. I was quite slow for a few steps, but I had banked a large lead in the first half. I handed off in 36:14. I would not be surprised if it was less than 10.6k, but it felt like at least a 35 minute 10k effort. Our team won the leg, but lost the 333km race by about 7 minutes.
Sunday (off)
Traveled to QUBS in Eastern Ontario. My legs were pooched, and I was sleepy tired.
Total - 74km. A tough low-mileage week. The Shore-to-Shore was a blast. I enjoy testing my fitness in ways that many people never will.
Monday, May 19, 2008
May 19 - 25
Monday (workout - 14km total)
A pretty good workout out at Mother Teresa. Smaller group tonight - Nathan, Rob, and Jamie were with us for the whole thing, some of the high school guys fit in for a couple of repeats. We did 5x300m in 1500 pace (I was 47.5-49 for each) with 90 seconds rest, then 3x1k (3:11/3:12/3:09) with 90 seconds rest between. I did not help with any of the work into the wind on the 300s - it was into our face for the first 100m in the 300s, and again from 300-400 and 700-800 in the k's. The faster guys were bouncing around with the pace a fair bit because a woman was doing laps on the inside of lane 2. I was pleased with my k's. I helped keep the pace strong on the final kilometre, though by this point the hay was in the barn. Short warmup and cooldown. My calves felt really sore from three moderately hard days, but I worked through it.
Tuesday (13km)
50 minutes with Nathan and Rich. Chris did not show up on time, so we ran without him. This was a really slow pace. I am including some k's from the ultimate frisbee game I played afterwards. I need to be careful with frisbee - I injured my knee quite badly last year.
Wednesday (workout - 17km total)
A pretty good workout for me. It was cool (8C) and rainy for the whole workout. I had a 10 minute threshold-pace interval to start, then 6x a short hill, and a farlek pyramid of 1/2/3/2/1 minutes with 1 minute jog for recovery. Rob Watson and Chris Nagle looked great. They put a lot of distance on me in the longer fartlek intervals. The hills were good quality, and I was able to blast through the final minuter.
Thursday (12km)
Probably longer than 12k, but I will round down. Ran with Chris on the Brescia trails. It had rained a lot the day before, so the path was slippery. We came back on the roads, crossing paths with Mike McIntosh and Steve Weiler.
Friday (10km)
It took me about 15 minutes of running to convince my legs that they wanted to do this. I went for 45 minutes total, and I was hoping to get out for some more in the PM. I went down to Springbank.
Saturday (19km)
Steve had me down for a long run yesterday that I did not do. I made up for it with a fairly easy 19k (80 minutes) today. Joined Chris for about 35 minutes of this. It was a nice day. I sprinted in to finish, then did 4x~100m strides to get some more speed in. It has been a long while since I last went to the gym. My membership expired at Goodlife, so I am going to go to the UCC tomorrow. I do not want to do weights today - Saturday weights usually means a bad Sunday run.
Sunday (17km)
A pretty disappointing run with Ben. I did a 4k warmup with Ben. My legs felt good, but I sensed a little tightness in my shoulders. We hung around the cars for a bit - Nathan pointed out a large white bird to me that I (oddly) identified as a turkey at first, and later realized it was a peahen (female version of the peacock). Strange to see one out there. I ran 5k still feeling good, though I felt as though I was working really hard up the hills. I had to loosen up my shoulders a bit, and shortly after 6k, my shoulders were really tight. I had trouble pushing my legs forward because of the tightness. I quit at about 6.5k, turned around and had a long, slow jog back. This was my first bad workout in a couple of weeks. Was I due? I had a tough week the week before, but three full days to recover before this one. I was left concluding that my troubles were the result of the way I slept, and it was not anything to worry about.
I did some weights in the afternoon. My shoulders were already sore, why not go for broke? It was my first time in the UCC weightroom since 2001. It sucks. I'll use it for the rest of the week, then renew my membership at Goodlife after my field season ends.
Total - 102km. Finally broke into three digits! Aside from Sunday's run, this was a really good week. I am happy with how I handled four hard days out of 5 (from last Saturday through Wednesday). It might have caught up to me by Sunday, but I now have two more easy days before Wednesday, so I should be ready to go. Shore-to-Shore next weekend.
A pretty good workout out at Mother Teresa. Smaller group tonight - Nathan, Rob, and Jamie were with us for the whole thing, some of the high school guys fit in for a couple of repeats. We did 5x300m in 1500 pace (I was 47.5-49 for each) with 90 seconds rest, then 3x1k (3:11/3:12/3:09) with 90 seconds rest between. I did not help with any of the work into the wind on the 300s - it was into our face for the first 100m in the 300s, and again from 300-400 and 700-800 in the k's. The faster guys were bouncing around with the pace a fair bit because a woman was doing laps on the inside of lane 2. I was pleased with my k's. I helped keep the pace strong on the final kilometre, though by this point the hay was in the barn. Short warmup and cooldown. My calves felt really sore from three moderately hard days, but I worked through it.
Tuesday (13km)
50 minutes with Nathan and Rich. Chris did not show up on time, so we ran without him. This was a really slow pace. I am including some k's from the ultimate frisbee game I played afterwards. I need to be careful with frisbee - I injured my knee quite badly last year.
Wednesday (workout - 17km total)
A pretty good workout for me. It was cool (8C) and rainy for the whole workout. I had a 10 minute threshold-pace interval to start, then 6x a short hill, and a farlek pyramid of 1/2/3/2/1 minutes with 1 minute jog for recovery. Rob Watson and Chris Nagle looked great. They put a lot of distance on me in the longer fartlek intervals. The hills were good quality, and I was able to blast through the final minuter.
Thursday (12km)
Probably longer than 12k, but I will round down. Ran with Chris on the Brescia trails. It had rained a lot the day before, so the path was slippery. We came back on the roads, crossing paths with Mike McIntosh and Steve Weiler.
Friday (10km)
It took me about 15 minutes of running to convince my legs that they wanted to do this. I went for 45 minutes total, and I was hoping to get out for some more in the PM. I went down to Springbank.
Saturday (19km)
Steve had me down for a long run yesterday that I did not do. I made up for it with a fairly easy 19k (80 minutes) today. Joined Chris for about 35 minutes of this. It was a nice day. I sprinted in to finish, then did 4x~100m strides to get some more speed in. It has been a long while since I last went to the gym. My membership expired at Goodlife, so I am going to go to the UCC tomorrow. I do not want to do weights today - Saturday weights usually means a bad Sunday run.
Sunday (17km)
A pretty disappointing run with Ben. I did a 4k warmup with Ben. My legs felt good, but I sensed a little tightness in my shoulders. We hung around the cars for a bit - Nathan pointed out a large white bird to me that I (oddly) identified as a turkey at first, and later realized it was a peahen (female version of the peacock). Strange to see one out there. I ran 5k still feeling good, though I felt as though I was working really hard up the hills. I had to loosen up my shoulders a bit, and shortly after 6k, my shoulders were really tight. I had trouble pushing my legs forward because of the tightness. I quit at about 6.5k, turned around and had a long, slow jog back. This was my first bad workout in a couple of weeks. Was I due? I had a tough week the week before, but three full days to recover before this one. I was left concluding that my troubles were the result of the way I slept, and it was not anything to worry about.
I did some weights in the afternoon. My shoulders were already sore, why not go for broke? It was my first time in the UCC weightroom since 2001. It sucks. I'll use it for the rest of the week, then renew my membership at Goodlife after my field season ends.
Total - 102km. Finally broke into three digits! Aside from Sunday's run, this was a really good week. I am happy with how I handled four hard days out of 5 (from last Saturday through Wednesday). It might have caught up to me by Sunday, but I now have two more easy days before Wednesday, so I should be ready to go. Shore-to-Shore next weekend.
May 12 - 18
Monday (workout - 14km total)
A track workout at Mother Teresa school. The warmup and cooldown were a decent length. This felt great. Partway through the second repeat I thought to myself: "I love this; I missed the track." Running in a group of 5 guys hitting comfortably fast splits felt great. I did 400/600/800/600/400 at a little faster than 72s per lap, then followed it up with 6x200m in 29.6-32.5 with a minute rest. On the 200s we were aiming for 1500m pace, which is about 33s for me, but I got pulled along to faster times.
Tuesday (14km)
58 minutes with Chris. We went out on the Adelaide trails, turned around and came back. It really was not very fast.
Wednesday (workout - 16km total)
Up in Arva. I felt good for this workout - I led the first 2k (3:23/3:20), then led three-quarters of the second 2k before falling off a little and getting passed (3:18/3:24). I might have been trying too hard. I then had a long recovery before I did 8x1 minute on, 1 minute off. Nathan and Rob did these really well, but after five with them, I realized that I needed an easier recovery jog. I did the final three on my own. Still at a good pace, but I was more recovered when I started.
Thursday (13km)
55 minutes on my own. There was a meeting for the shore-to-shore team at Chancey Smith's downtown. I ran down, had a long break, and ran the 30 minutes of balance afterwards. These were definitely junk miles.
Friday (OFF)
I just could not fit it in. Too much going on after school, and I had slept too late to get it in before school in the morning.
Saturday (1500m race - 15km total)
AM - I did a 20 minute shakeout run in the morning. It was really slow, but it helped my legs feel like moving again after a day off.
PM - The OTFA 4x1500m relay championship. London Runner was the only team entered, so we won in a cakewalk. I am an Ontario champion! I ran the first leg of the relay, passing off to Rob. I was aiming for 68s, but it was quite hard on my own. I ran a 4:20, which is not fast, but not embarrassing. No one ran more than five seconds faster than me, and our anchor's PB is 24 seconds faster than mine.
Sunday (14km total)
Denfield run. It was wet and cool. It really was not a fun run. Steve had me down for 10km, but my 10k finished on Hyde Park Road, which is too busy for me to want to get into the car. I ran an extra kilometre-plus to get onto a less busy road. So, it was 11k at about 3:45s, and a short warmup beforehand. The rain was really bad for my legs. I have some bad chafing now. I hope that some Vaseline will make me comfortable enough for Monday's track workout.
Total - 86km. I need to make sure I get in my Friday runs, somehow.
A track workout at Mother Teresa school. The warmup and cooldown were a decent length. This felt great. Partway through the second repeat I thought to myself: "I love this; I missed the track." Running in a group of 5 guys hitting comfortably fast splits felt great. I did 400/600/800/600/400 at a little faster than 72s per lap, then followed it up with 6x200m in 29.6-32.5 with a minute rest. On the 200s we were aiming for 1500m pace, which is about 33s for me, but I got pulled along to faster times.
Tuesday (14km)
58 minutes with Chris. We went out on the Adelaide trails, turned around and came back. It really was not very fast.
Wednesday (workout - 16km total)
Up in Arva. I felt good for this workout - I led the first 2k (3:23/3:20), then led three-quarters of the second 2k before falling off a little and getting passed (3:18/3:24). I might have been trying too hard. I then had a long recovery before I did 8x1 minute on, 1 minute off. Nathan and Rob did these really well, but after five with them, I realized that I needed an easier recovery jog. I did the final three on my own. Still at a good pace, but I was more recovered when I started.
Thursday (13km)
55 minutes on my own. There was a meeting for the shore-to-shore team at Chancey Smith's downtown. I ran down, had a long break, and ran the 30 minutes of balance afterwards. These were definitely junk miles.
Friday (OFF)
I just could not fit it in. Too much going on after school, and I had slept too late to get it in before school in the morning.
Saturday (1500m race - 15km total)
AM - I did a 20 minute shakeout run in the morning. It was really slow, but it helped my legs feel like moving again after a day off.
PM - The OTFA 4x1500m relay championship. London Runner was the only team entered, so we won in a cakewalk. I am an Ontario champion! I ran the first leg of the relay, passing off to Rob. I was aiming for 68s, but it was quite hard on my own. I ran a 4:20, which is not fast, but not embarrassing. No one ran more than five seconds faster than me, and our anchor's PB is 24 seconds faster than mine.
Sunday (14km total)
Denfield run. It was wet and cool. It really was not a fun run. Steve had me down for 10km, but my 10k finished on Hyde Park Road, which is too busy for me to want to get into the car. I ran an extra kilometre-plus to get onto a less busy road. So, it was 11k at about 3:45s, and a short warmup beforehand. The rain was really bad for my legs. I have some bad chafing now. I hope that some Vaseline will make me comfortable enough for Monday's track workout.
Total - 86km. I need to make sure I get in my Friday runs, somehow.
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