Monday - 8mi + Strides + XT - 13K+
Very similar to last week - though this time I finished the 8mile run in an hour just because. However my hamstrings which have been bothering me (since about Sat) have been getting tighter and tighter. The strides were a little harder to do so I coped out at 4.
The cross training was also good, but I was weak in the hammies, so I took it easy at certain points, and made sure to listen and ask quenstion on how I could relax those. I think the advice has been good.
Tuesday - Tempo - 13k
Today was a tempo day. It in the end resembles yesterday's workout, but the quality changes. It was an easy warmup at about 5:00/km (7.5mph), followed by 4 stides at 10.5mph
The next part was the actual workout which would be a little faster than usual - tempo pace. My target is a 4:10/k pace so naturally I chose 9mph (a nice round number) or 4:08/km. This was for 7km which went great. The first few kms I actually switched tm's once because I thought it was broken. This didn't feel like 9mph? But I went with it, made sure the tm ran for about 30 seconds before starting the timer again, figured it was probably correct and had fun.
3k cooldown.
For my hamstrings, I have a new stretch - its sitting with your back on the floor and legs against the wall with my legs up vertically so can stretch them. Sit there for about 5min and you get a lot of relief. I did this 2x and felt a lot better. I can start to walk again :)
Wednesday - Recovery 7k + Massage.
Thursday - Tempo/intervals - 13K
Really felt like I got done what I set out to do. A big improvement over last week's failure. With the massage, I was ready to go:
2.6k warmup (5:10/k pace)
4 strides + some plyometrics
2.4k continous (1,600m at a 3:52/kish ~ 6:09/mi pace), then 400m jog, 400m hard @ 3:33/k
2min rest
3.0k continous (2 x 1.1k at a 3:51/kish ~ 6:08 again) then 400m jog, 400m hard @ 3:23/k
2min rest
2.4k continous (1,600m at a 3:47/k ~ 6:03/mi pace), then 400m jog, 400m hard @ 3:23/k
2.6k easy run back (5:08 pace)
Friday - Off
Saturday - 10 hills - 19.84km + 4.1km cool down
Now that the number of hills is double digits it takes a special kind of focus - you can really get lost in trying to pace yourself and conserve yet push throught the workout. My big concern however was that I've been running so well lately that this was going to suck and everyone would just say well there goes that guy... next.
I think that's what the consistency in my running is good for. This run kicked ass. I ran 1:33:03 which is 5min faster than my previous best in this workout. It's hard to say if that's great or not since the sample size is small, but hell yeah it is!
I ran the last km very well too at about a 4:06 average pace - which shows I still had 'more in the tank'.
The thing about hills is, remember, that its not all butterflies and rainbows. Because I do what appears to be a strong workout doesn't mean this is easy for me. Going up these hills I ask myself, what am I doing? why am I doing it? and Aren't we done yet? It's tough work but I know the rewards are great. The trick for me was to listen to some music and just focus one at a time, and not to think of the global workout. To remember this is training and no matter how poorly it seems its going, I am benefiting from this, so just stick with it.
The cool down was also great because I could stop caring about my pace and just go. I ran back to the hills and ran the last one in with my Dad. Always fun to do that. I'm sure he enjoys/appreciates it too. Okay so maybe 11 hills.
507m incline - 1,663 feet (and well the same descent)
Sunday - 14k easy
This is just a relaxing one to keep the distance up yet get a workout in. Started at 7.5 on the treadmill, hit 4.34 and turned it over to 8.0 for the second half. At this point my body is well warmed up and an 8 is pretty relaxing too. I got into a good grove and drove it home.
Totals for the week - 85kms
Sunday 29 January 2012
Sunday 22 January 2012
Week in review Jan 16-22 (the detailed post!)
M - 12k + strides + cross train.
Woah! Busy day indeed. Today I was supposed to begin a run specific cross training group and I was excited for everything but making the schedule work. It seemed a little tough fitting it all in. I did go home before work but decided to workout at the Goodlife at Yonge + Eglinton, which is newer, replacing the old Bally. As a gym it was awkward. No fan for anyone, and the changeroom was super packed. It felt like they threw in another row of lockers into a more crowded space. Pretty disgusting, but past that, I had a good solid run. 8mph for almost an hour. I should have finished it off but cleaned up at 12km (as per my workout) in 56min, then strides (5x 11mph (30seconds hard, 30 off)
Strides are better on the ground - more of a progression to 80% top speed or so. On a treadmill it's tricky. Especially since it takes about 30 seconds for it to get up to speed. Instead I run it at full pace (11mph) and jump off to the side rails for my 30second breaks, try to move my legs one a time in the air, get some water or something and get ready to explode from 0-11mph in a split second.
The XT was good, really good for hips, hamstrings etc. but I was a little tired from the run. I had about 10 min to make it over. Thankfully as I planned my run nearby I was in the vicinity. That's not the extra 4min - didn't really have much time to spare.
T - 15.4kms - Fartleks
I got my treadmill! So excited! At first I thought the fan was removed and was a little peeved. However after my eyes adjusted I noticed it was moved to the corner and sitting in the dark. Success! I had a perfect setup for a tough day.
Yesterday didn't leave me too exhausted so I was good to go. Again a 3k warmup. To change it up I also wore my heart rate (HR) monitor. It was a good way to check up on how I was progressing. I moved it up to 8.0 in my warmup to see if my HR had come down at all (was 160ish when I started training again in Dec). Now it was 150ish. That's really great! Still it was only a warmup so it's hard to really ascertain a message. Plus I had a fan - that alone might be the difference (and why I'm so insistent on it!).
After a warmup with strides it came down to the workout 3 sets of 5min @ higher end tempo (9.6mph), followed by 2 min of rest, followed by uphill at 5.0 at a "hard" effort, and 1 min rest, 1 min hard on flat, and 2min walk.
I wasn't sure what hard uphill meant so I gave it an honest go. I picked 8.5mph and I was sucking a bit of wind! It was certainly "hard". It wasn't full out, but by the 3rd set I was certainly feeling it a bit. They say its about 1min per km faster for every 4% incline in slope. So that means my 4:23/km pace was closer to a 3:23 equivalent! (that's 11mph)
The 1 min rests were over too quickly, and the 1 min hard at 11mph were just long enough that I wanted my break.
My average heart rate bounced around 165 for the tempo, 170s for the 11mph work and equivalents, with a max of 177.
W - 8K - Recovery
Ever have great music so that every km feels awesome? This was one of those days! This was an easy paced run to get a good rest on the musculoskeletal systems to take it easy after a hard day and before another. On this run I went from feeling stiff as a board to nice and movable.
Th - 12.8k - Tempo
Great - slush + snow. I was not happy with my performance. I was tired, hungry, dehydrated, who knows but my mind was certainly out of it as well as my body. It's really tough to do quality things when your mind is not there. I've had lots of runs where I don't want to go out but then end up having a great time. But when your body is also not responding its pure hell.
We started with a 2.6k warmup, which might have been too fast
then 4 x 1.1k loops, faster on the 3rd and 4th. The times were decent (for snow), at 4:06/km pace on the faster loops, but I was wiped.
Next came 800ms continuous with 400 hard and 400 recovery. I started on the wrong foot here (figuratively). I was still gulping down water when the 2 min rest was over and had a sub par 1st loop where I couldn't quite finish the loop. Too bad because the average pace was decent so the pre-im-too-bloated part must have been blazing!
2nd loop, im ready to go and nailed the pace at 10mph
3rd loop, im done - watch the others go by
4th loop - totally out of it - my recovery part is just as fast (feeling a bit sorry for myself)
2.6k run back
It was a bad day but whatever, time to get passed it
F - 10k
Normally a rest day, but instead its a 10k day. Felt nice and decent. Hopefully a sign that yesterday's workout was just a blip. Set the treadmill up on 0.5 incline at 8mph and just ran for about 46:36. Good times.
Sat - 23K + wedding
I was warned against injuring myself today so I spent the day on the treadmill. I was interested to see if I could last anyway - 2 hrs on the treadmill?
Success - 10k @ 5:00/k pace, 6k @ 4:40/k pace, 6 k @ 2min @ 4:09, 2 min @ 4:40 intervals, 1 k cooldown
The wedding was so awesome! (not mine btw) But soon to be family's. Lots of delicious food, good and funny speeches and dancing! I didn't expect to be on my feet for almost 12 hrs continuously though.
A big congrats again to Matt and Ally!! yay
Sun - 10k
Sometimes a recovery run is the best thing - couldn't really sleep in the afternoon anyways so just went for a good run. Nice and easy and felt great by the finish.
Week - 92kms
Woah! Busy day indeed. Today I was supposed to begin a run specific cross training group and I was excited for everything but making the schedule work. It seemed a little tough fitting it all in. I did go home before work but decided to workout at the Goodlife at Yonge + Eglinton, which is newer, replacing the old Bally. As a gym it was awkward. No fan for anyone, and the changeroom was super packed. It felt like they threw in another row of lockers into a more crowded space. Pretty disgusting, but past that, I had a good solid run. 8mph for almost an hour. I should have finished it off but cleaned up at 12km (as per my workout) in 56min, then strides (5x 11mph (30seconds hard, 30 off)
Strides are better on the ground - more of a progression to 80% top speed or so. On a treadmill it's tricky. Especially since it takes about 30 seconds for it to get up to speed. Instead I run it at full pace (11mph) and jump off to the side rails for my 30second breaks, try to move my legs one a time in the air, get some water or something and get ready to explode from 0-11mph in a split second.
The XT was good, really good for hips, hamstrings etc. but I was a little tired from the run. I had about 10 min to make it over. Thankfully as I planned my run nearby I was in the vicinity. That's not the extra 4min - didn't really have much time to spare.
T - 15.4kms - Fartleks
I got my treadmill! So excited! At first I thought the fan was removed and was a little peeved. However after my eyes adjusted I noticed it was moved to the corner and sitting in the dark. Success! I had a perfect setup for a tough day.
Yesterday didn't leave me too exhausted so I was good to go. Again a 3k warmup. To change it up I also wore my heart rate (HR) monitor. It was a good way to check up on how I was progressing. I moved it up to 8.0 in my warmup to see if my HR had come down at all (was 160ish when I started training again in Dec). Now it was 150ish. That's really great! Still it was only a warmup so it's hard to really ascertain a message. Plus I had a fan - that alone might be the difference (and why I'm so insistent on it!).
After a warmup with strides it came down to the workout 3 sets of 5min @ higher end tempo (9.6mph), followed by 2 min of rest, followed by uphill at 5.0 at a "hard" effort, and 1 min rest, 1 min hard on flat, and 2min walk.
I wasn't sure what hard uphill meant so I gave it an honest go. I picked 8.5mph and I was sucking a bit of wind! It was certainly "hard". It wasn't full out, but by the 3rd set I was certainly feeling it a bit. They say its about 1min per km faster for every 4% incline in slope. So that means my 4:23/km pace was closer to a 3:23 equivalent! (that's 11mph)
The 1 min rests were over too quickly, and the 1 min hard at 11mph were just long enough that I wanted my break.
My average heart rate bounced around 165 for the tempo, 170s for the 11mph work and equivalents, with a max of 177.
W - 8K - Recovery
Ever have great music so that every km feels awesome? This was one of those days! This was an easy paced run to get a good rest on the musculoskeletal systems to take it easy after a hard day and before another. On this run I went from feeling stiff as a board to nice and movable.
Th - 12.8k - Tempo
Great - slush + snow. I was not happy with my performance. I was tired, hungry, dehydrated, who knows but my mind was certainly out of it as well as my body. It's really tough to do quality things when your mind is not there. I've had lots of runs where I don't want to go out but then end up having a great time. But when your body is also not responding its pure hell.
We started with a 2.6k warmup, which might have been too fast
then 4 x 1.1k loops, faster on the 3rd and 4th. The times were decent (for snow), at 4:06/km pace on the faster loops, but I was wiped.
Next came 800ms continuous with 400 hard and 400 recovery. I started on the wrong foot here (figuratively). I was still gulping down water when the 2 min rest was over and had a sub par 1st loop where I couldn't quite finish the loop. Too bad because the average pace was decent so the pre-im-too-bloated part must have been blazing!
2nd loop, im ready to go and nailed the pace at 10mph
3rd loop, im done - watch the others go by
4th loop - totally out of it - my recovery part is just as fast (feeling a bit sorry for myself)
2.6k run back
It was a bad day but whatever, time to get passed it
F - 10k
Normally a rest day, but instead its a 10k day. Felt nice and decent. Hopefully a sign that yesterday's workout was just a blip. Set the treadmill up on 0.5 incline at 8mph and just ran for about 46:36. Good times.
Sat - 23K + wedding
I was warned against injuring myself today so I spent the day on the treadmill. I was interested to see if I could last anyway - 2 hrs on the treadmill?
Success - 10k @ 5:00/k pace, 6k @ 4:40/k pace, 6 k @ 2min @ 4:09, 2 min @ 4:40 intervals, 1 k cooldown
The wedding was so awesome! (not mine btw) But soon to be family's. Lots of delicious food, good and funny speeches and dancing! I didn't expect to be on my feet for almost 12 hrs continuously though.
A big congrats again to Matt and Ally!! yay
Sun - 10k
Sometimes a recovery run is the best thing - couldn't really sleep in the afternoon anyways so just went for a good run. Nice and easy and felt great by the finish.
Week - 92kms
Wednesday 18 January 2012
Week in review Jan 9-15th
I know I'm getting a little late on these. Here's my running/training from last week. I should take the time to comment more and that will come soon, but for now it's more of a grind away, here's the results.
M - 10k easy @ 5 strides (30sec @ about 10.5-11mph) at the end - Had to line up for a treadmill, waited about 6 minutes to get one and for the first time I didn't have the tm with a fan. It's quite different!
T - 3k warmup, 5 stides, then 6k tempo at 4:10/km, then 3k cooldown - Waited a few minutes again, but got a tm then I switched 2x until I got the machine I like with the fan (compulsive much?) but I think it was worth it.
W - 8kish recovery - nice and slow (outdoors)
T - Fast day felt great actually, Warm up, 3.3k @ 4:10 avg, 1.1k @ 3:45, 2.2k @ 4:00, 800m @ 2:52, 90 seconds rest between sets, cool down - really felt loose in my legs, and that was great. Good competitive group and we fed off each other's energy.
F - Off
S - 16.5 km - 8 hills (bit of ice) 1:16 (fastest over 3 yrs by 4 min), 4km cool down [cold day -20ish with windchill, frozen feet for first 5k burr and nose freezing every once in a while]
S - 21 - (snow/ice) easy/recovery pace @ 4:55/km w last 4kmi @ 4:38, 4:30, 4:15, 4:11 [another cold feet problem day but probably because there was no sun on those snowy paths!]
Total - 86.6 km
My week so far has been different - some interesting cross training and a busy schedule. More details to follow.
M - 10k easy @ 5 strides (30sec @ about 10.5-11mph) at the end - Had to line up for a treadmill, waited about 6 minutes to get one and for the first time I didn't have the tm with a fan. It's quite different!
T - 3k warmup, 5 stides, then 6k tempo at 4:10/km, then 3k cooldown - Waited a few minutes again, but got a tm then I switched 2x until I got the machine I like with the fan (compulsive much?) but I think it was worth it.
W - 8kish recovery - nice and slow (outdoors)
T - Fast day felt great actually, Warm up, 3.3k @ 4:10 avg, 1.1k @ 3:45, 2.2k @ 4:00, 800m @ 2:52, 90 seconds rest between sets, cool down - really felt loose in my legs, and that was great. Good competitive group and we fed off each other's energy.
F - Off
S - 16.5 km - 8 hills (bit of ice) 1:16 (fastest over 3 yrs by 4 min), 4km cool down [cold day -20ish with windchill, frozen feet for first 5k burr and nose freezing every once in a while]
S - 21 - (snow/ice) easy/recovery pace @ 4:55/km w last 4kmi @ 4:38, 4:30, 4:15, 4:11 [another cold feet problem day but probably because there was no sun on those snowy paths!]
Total - 86.6 km
My week so far has been different - some interesting cross training and a busy schedule. More details to follow.
Thursday 12 January 2012
Last week
Just some totals for last week
M - 13km Treadmill 7.6mi 1 hr, + 5 x 30 sec sprints at 10.5 on the TM
T - 13km - 1hr on TM -15min warmup, 4 sets of 2min @ 10mph (3:43), 1 min rest, 1min at 10.5 (3:33), 1 min rest, 30 sec @ 12mph! (or 3:07/km) w/ 3 min rest
W - 8km - 43min (recovery pace)
Th - 13.05km mi 57min 1.1km loops @ 3:51ish, 400m recovery, 400m sprints @ 3:30 avg pace (w 2 min rest)
F - off
S - 12.7km - 6 Hills for 1 hr - sub 8min up hill. Slopes 6-8%, each hill 1 mi (fastest time over 3 yrs!)
S - 21km - easy start, 5:30s, then 5:00's in the middle, and easy 4:30s for last 5km
Run includes one ice slip as I turned around to wait for ppl. I've got to stop being nice. ;)
Total milage - 81.14kms
M - 13km Treadmill 7.6mi 1 hr, + 5 x 30 sec sprints at 10.5 on the TM
T - 13km - 1hr on TM -15min warmup, 4 sets of 2min @ 10mph (3:43), 1 min rest, 1min at 10.5 (3:33), 1 min rest, 30 sec @ 12mph! (or 3:07/km) w/ 3 min rest
W - 8km - 43min (recovery pace)
Th - 13.05km mi 57min 1.1km loops @ 3:51ish, 400m recovery, 400m sprints @ 3:30 avg pace (w 2 min rest)
F - off
S - 12.7km - 6 Hills for 1 hr - sub 8min up hill. Slopes 6-8%, each hill 1 mi (fastest time over 3 yrs!)
S - 21km - easy start, 5:30s, then 5:00's in the middle, and easy 4:30s for last 5km
Run includes one ice slip as I turned around to wait for ppl. I've got to stop being nice. ;)
Total milage - 81.14kms
Monday 2 January 2012
2012 Time to Turn up the Heat
This is the year to turn up the training and see what I can do. Got some big aspirations!
Goals for 2012 -
10k - sub 40
half - 1:25
Full - sub 3
So let's see how it goes!
Week:
M - 12.84km w light hills
T - 14.59km - 10 intervals on 2min on/off @ 10mph/8mph
W - 8km - easy
T - 11km - 800s (snow)
F - Off
S - 21.15mi - slow, trail, (snow)
S - 10km - progressive fun run
Total - 77.63kms
Also I signed up for the Chilly Half marathon. That's my first attempt at this course and the first just half I've run in a while.
My schedule for the year
Jan - training
Feb - traninig
Mar - Training, chilly half & around the bay (30k)
Apr - training + taper
May - mara - sub 3 attempt
Goals for 2012 -
10k - sub 40
half - 1:25
Full - sub 3
So let's see how it goes!
Week:
M - 12.84km w light hills
T - 14.59km - 10 intervals on 2min on/off @ 10mph/8mph
W - 8km - easy
T - 11km - 800s (snow)
F - Off
S - 21.15mi - slow, trail, (snow)
S - 10km - progressive fun run
Total - 77.63kms
Also I signed up for the Chilly Half marathon. That's my first attempt at this course and the first just half I've run in a while.
My schedule for the year
Jan - training
Feb - traninig
Mar - Training, chilly half & around the bay (30k)
Apr - training + taper
May - mara - sub 3 attempt
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