So the past two weeks have had a lot of ups and downs. I've broken new records and ventured into new territory
A) Most tired I've ever felt before and during a run
B) 10k PB mid workout
C) Maybe the worst DOMS for my calves ever
D) the fastest mile repeats ever
E) Running 23k of hills in a blizzard
F) Having about 6/10 runs in there that I felt so awful for but still toughed it out
G) Maybe some of the latest I've run in the day (okay not the latest but close to it).
H) Weirdest run experience
A) Most tired. I think this goes to Monday last week. That was the hardest 10k I've ever run in my life. I have no idea where I got any of the strength to do it. It was a real dig deep kind of thing.
G, F) I'll just get into this one now - pretty much the last two weeks have had me feeling awful. Late runs, low food, too much food, Feb blues, long hours at work, stress of finding a new domicile... it adds up. I don't know how I had time to run let alone run though some of that.
B) This was kind of fun. My workout a week ago Tues called for 8k at 1/2 mara pace or a bit better. Well I've been aiming for 9mph (4:08/km for a while), so I wanted to see how I'd fair at 9.3mph (4:00). That's sort of the long term goal. To really get fast. As I was feeling up and down through the workout I decided closer to 8 as I was feeling good again, to go for a sub 40. I thought I did it last year at sportinglife, but that turned out wrong (my GPS had building interference and told me I was ahead of pace - turns out I was just a bit behind... and finished in 40:34). So sure, why not. I did one more km at 4:00 and turned it up for the last one. Finished in 39:45 with 30seconds of the tm getting up to speed. I felt great about that and confident that I could go faster with some rest etc. Woohoo!
E) 23k in a blizzard! What a workout - really a confidence builder. Sure I felt awful as I have lately but good to do so with a whole bunch of others all suffering too. As bad as I felt I was, I could tell that nobody was catching up, which does say something, so ahead I went and finished in 2:00:05, which is about 15min slower than had it been clear. Still a solid effort. Did I mention I beat 3 cars without snow tires going uphill? Lol funny stuff.
C) Well it turns out that I'm not the only one with DOMS (delayed onset muscle soreness) after our run-specific cross training with Nate. I think 20/20 people all had the same thing. Lol. Sharing pain is part of the game.
D) The day after DOMS (came 2 days after the workout) we had our group run day. Didn't know how this one would play out, but I followed the leader and zoned out. That was great - I do that sometimes and this was the place to do it. You just feel like your not running - just following on a train/car/bus and the leader or even yourself is just pulling you along, the scenery whipping by. Literally -5 x 1 mile repeats that I'm really proud of:
5:57, 5:51, 5:51, 5:57, 5:52 w/ 2 min rest in between
H) Okay best for last eh?
On Monday this week, which was also one of my latest at 8:30pm start, also after that XT class, I went for a run at the gym. I figured probably easy to get my treadmill right? (the one with the fan). Yep no problem. So I'm having a good run, but quite aware of my surroundings (probably because I had no music - ipod out of juice). So I'm looking around for entertainment and first I notice the woman on the bike just sitting there watching tv.... Yes literally. Why not pedal even a little teensy bit? She was there before I started and was still there after I left. Okay. Weirdo #1. Then there's a guy I see letting his treadmill run by itself while he's also watching TV - though that's a more common site (Weirdo #2). Gotta get some good numbers in for the night right? Tell your friends how far you watched your tm go? Moving on... #3 steps up his game. Around 40min into my run a guy comes in and gets on in a full parka and snow pants and starts jogging. Well at least he's jogging...
Best for last? Well it's a toss up between the girl and me. Yep I might be weirdo #4 but the girl never 'saw'. So little girly (skinny girl) gets on beside me (though there are plenty of machines nearby) wearing sparkly clothes and what not. Fun. Then she gets a call and thankfully rejects it. Nice sparkly phone with tons of rhinestones. They still make those? So I'm giving her the benefit of the doubt, (though she runs 'hard' at 6mph for a min, then jogs at 5 for about 5min each time), until she decides to call her boyo or who knows back. Little girly slows down to 2.8 walking pace and decides to have a fun convo right beside me. I'm thinking I'm gonna ask her to get off, remind her its a gym not a park, but my run was almost over and I didn't think she'd really do it.
Nope. she really did it. Talked the whole time. So now I'm looking for a way to get her attention to tell her to get off the phone without actually stopping my run. I don't want to 'hit' her etc as I'm moving pretty fast and there's only 2k left. So I figure - weird moves or noise. I start with both. I move up from 8 - 9mph. and start panting. Okay I didn't need to pant but I figure hell its annoying right? this will get a look. Nope. Start hitting the floor really hard. Nope. Start waving my arms around in airplane motions and whatnots nope. Her conversation must have been that good. Finally I'm done but still have strides left. I give 'er one last go - going at 11.5mph and pounding much harder than I need to and panting really loud and whatever I can but she's not buying. Not even a look. Heck I was running looking at her with my head sideways too.
Okay I might have been tired and that pushed my annoyance but dude... don't talk on your cell at the gym!! Next time I'm going to run on my hands... I mean just tell you to please get off the phone.
Well that's my week and half... hope you enjoyed.
Thursday, 16 February 2012
Sunday, 5 February 2012
Week in review - Jan 30 - Feb 5
Just a quick one this time
M - 13.5k - 60min @ 8.1mph pace on the treadmill, + strides + xt course.
Since pacing has been feeling comfortable I pushed it a tiny bit faster to 8.1. I think it was decent though I am not sure completely if it really makes a difference or not (for better or worse).
T - 13 k Threshold workout on treadmill
3k warm up, strides and ready to go.
First 4k @ 9mph (4:08/km pace) + 90s rest
Then 2k @ 9.3 (4:00/km) + 90 rest
Finally 2k @ 10 (3:43/km)
3k cool down
Wasn't sure if 10mph was within the realm. Want to keep a threshold at max of about 90%. I used the HR monitor (and well the fan may have helped). HR hit about 174 (90% of my expected max).
W - 8.6km recovery
Since I've been monotonous on the treadmill so much, I took this one to the streets. Felt nice to be outside and the weather was perfect. Just a good pace and enjoyed the experience. Went exploring found out how local construction was progressing etc.
Th - 13km group run
This is the big one. Apparently everyone 'prepares' for this one! Lol It's great to see I'm not the only nervous one waiting for friendly competition. Started with some fartleks in a 90sec on, 30 sec jog, 60s on, 60s jog pattern. We got through a few sets and did 4.55km in 18min and change (getting lost). So very satisfied with the pace and effort. I spent some good time chasing the lead guys and felt it was a strong effort. Between 10-11mph on the "on" sections - might be the new 5k pace?
Finished with 6 hills. I think I'm really starting to get used to these with the other training. Good stuff!
F - Off
S - 12k @ 8mph
Similar to Monday
Su - 24k MLR
Easy start, then took the pace down for a little fun. 11k at a 4:19 avg pace with a few lights/stops. I was semi trying to loose a few guys but also waited seeing that a few were hanging on. Good times. I felt strong and definitely had more in the tank. Good to know that that's a slightly uncomfortable pace now as that's about the marathon target.
Week total - 88kms
M - 13.5k - 60min @ 8.1mph pace on the treadmill, + strides + xt course.
Since pacing has been feeling comfortable I pushed it a tiny bit faster to 8.1. I think it was decent though I am not sure completely if it really makes a difference or not (for better or worse).
T - 13 k Threshold workout on treadmill
3k warm up, strides and ready to go.
First 4k @ 9mph (4:08/km pace) + 90s rest
Then 2k @ 9.3 (4:00/km) + 90 rest
Finally 2k @ 10 (3:43/km)
3k cool down
Wasn't sure if 10mph was within the realm. Want to keep a threshold at max of about 90%. I used the HR monitor (and well the fan may have helped). HR hit about 174 (90% of my expected max).
W - 8.6km recovery
Since I've been monotonous on the treadmill so much, I took this one to the streets. Felt nice to be outside and the weather was perfect. Just a good pace and enjoyed the experience. Went exploring found out how local construction was progressing etc.
Th - 13km group run
This is the big one. Apparently everyone 'prepares' for this one! Lol It's great to see I'm not the only nervous one waiting for friendly competition. Started with some fartleks in a 90sec on, 30 sec jog, 60s on, 60s jog pattern. We got through a few sets and did 4.55km in 18min and change (getting lost). So very satisfied with the pace and effort. I spent some good time chasing the lead guys and felt it was a strong effort. Between 10-11mph on the "on" sections - might be the new 5k pace?
Finished with 6 hills. I think I'm really starting to get used to these with the other training. Good stuff!
F - Off
S - 12k @ 8mph
Similar to Monday
Su - 24k MLR
Easy start, then took the pace down for a little fun. 11k at a 4:19 avg pace with a few lights/stops. I was semi trying to loose a few guys but also waited seeing that a few were hanging on. Good times. I felt strong and definitely had more in the tank. Good to know that that's a slightly uncomfortable pace now as that's about the marathon target.
Week total - 88kms
Friday, 3 February 2012
Chicago!
Well it's about time I turned my attention to an American/World major! So exciting! I signed up for the 2012 Chicago Marathon this week. I think that should give an extra kick into my training. I am still doing a marathon in May but this is far more exciting and takes the pressure off on the sub 3 attempt (Chicago is flat and with so many people (even a 3 hr pace bunny) I will have all the tools I need.
Goodlife will still be a trial run, and well my main goal I guess is to re-qualify for Boston under the 2013 standards of 3:05:00 even (or really 3:04:59). Since my last marathon would technically qualify but the way races sell out these days (especially the big B), it was "too late" because it was in October. So silly!
But I am not disappointed. Onwards and upwards. Chicago!!
So for now my racing season looks like this:
March 4- Chilly Half (goal 1:25-1:27 weather permitting)
March 25 - Around the Bay 30k (Goal 2:05)
April 8 - Harry's 8k (goal - sub 32 - there is a crazy hill though apparently)
May 6 - Goodlife Marathon (goal: 2:59:59 to 3:04:59)
Then wedding! relax a bit, slow it down
Oct 6 - Chicago (goal 2:59:59)
Goodlife will still be a trial run, and well my main goal I guess is to re-qualify for Boston under the 2013 standards of 3:05:00 even (or really 3:04:59). Since my last marathon would technically qualify but the way races sell out these days (especially the big B), it was "too late" because it was in October. So silly!
But I am not disappointed. Onwards and upwards. Chicago!!
So for now my racing season looks like this:
March 4- Chilly Half (goal 1:25-1:27 weather permitting)
March 25 - Around the Bay 30k (Goal 2:05)
April 8 - Harry's 8k (goal - sub 32 - there is a crazy hill though apparently)
May 6 - Goodlife Marathon (goal: 2:59:59 to 3:04:59)
Then wedding! relax a bit, slow it down
Oct 6 - Chicago (goal 2:59:59)
Sunday, 29 January 2012
Week in Review Jan 23-Jan 29
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
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, 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
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