Easy Long Run (15.5k, 76min, 4:55 pace) - Today was officially day 1 of a summer training phase aimed at getting faster over 5k and 10k. I was on my own and it was a bit tougher than I expected. There was a sneaky debilitating wind and I felt a tad run down from the previous day's strength training, which included some cleans and single leg squats amongst some other core work. Started to feel better towards the end. It's done. (New Balance 890 v4)
Sunday, May 11th:
Off Day - Spent morning making banana blueberry pancakes (literally two hours) for Mother's Day. Spent the rest of the day entertaining and chasing my two daughters around. Easily a tougher workout than yesterday. I'm beat.
Monday, May 12th:
Easy run + 6 Strides (8k, 40min) - Today felt great. I ran with the dog (Carter) on the trails. I was supposed to end with 10 strides (ST), but seeing as how I've never really done them before (I have done hill sprints) I decided to ease into it. They were tougher than I expected, but fun to be trying something new. Bring on the speed. (Asics Excel-33)
Tuesday, May 13th:
Speed Intervals - 3k easy + 8 x 200m R [39-41sec.] w/200 jog + 3k easy (R = repetition) - Well, life got in the way today. Child #2 decided to wake up every two hours Monday night, which included a session between 3am - 4am where she laid on my chest downstairs while we watched a lightening storm. Needless to say I got very little sleep (maybe 4 hours). I wanted to be mad, but I gotta say, I kind of liked our moment together downstairs. The rest of the night, not so much. Anyhow, I was supposed to do 2 sets of the speed intervals and I think I could've managed it, however a thunder storm rolled in over the track between sets, which brought some heavy rain and wind, and I decided to just move into the cool down and call it a day. Seeing as how it was my first "official" speed session of this training phase I wasn't bothered. It may have even been a good thing in hindsight. (New Balance 1400)
Wednesday, May 14th:
Easy run (9k, 45min, 4:59 pace) + 8 ST - Ran with Carter again this morning. He always manages to find every water hole or mud bog possible. I love running, but not nearly as much as he does. Strides felt better and more natural today. I think I was doing them a little too hard on Monday. (NB 890)
Friday, May 16th:
Speed/Threshold Intervals (13.5k, 63min)
3k easy, 4 x 200R [39-41sec.]/200 jog
2 x 1 mile Threshold w/1min rest (4:01, 4:03 per km)
4 x 200R [39-41sec.]/200 jog, 3k easy
-#2 tried to get the best of me again today. She decided to get up for the day at 4AM, which combined with the fact I foolishly went to bed at midnight, meant I was running on four hours sleep. I would not be defeated. After several cups of coffee in the morning to fuel me for the day, I managed to nail this workout in the afternoon mostly along the Speed River trail. I loved it and felt mostly fine throughout. I do think I ran some of the 200Rs a bit fast. I'm looking forward to the next session on Tuesday. (Kinvara 5 - love this shoe)
Saturday, May 17th:
Easy run + 8 ST (6k, 30min) - I ran around the indoor track while #1 played soccer. Figures, for my easiest run of the week I had the most sleep (7 hours) I've had in a couple weeks. Running on that track makes you want to move fast. The strides were fun. (K5)
Weekly Totals (8 days):
-61 km run
-6.4 km speed/threshold + 22 Strides
-313 minutes
Sunday, May 18th:
Long run + 7 x 16sec steep hill blasts (17k, 87min, 5:08) - Basic easy long run today along the Speed River trail. Beautiful, crisp morning. I was feeling spritely so I decided to add some steep hill sprints towards the end as I ran through the park. I thought I was going to do 10, but the hill and my legs had other plans. (Asics)
Monday, May 19th:
Easy run (8k, 39min) + 8 ST - Ran down to the track today to help with the Speed River Junior Distance group. Some pain on the inside of my right shin today due to whatever is going on with my plantar fascia on that foot. Annoying. #2 tried to get the best of me last night between 2-4AM, but I powered through. Thanks coffee. (Kinvara 4)
Tuesday, May 20th:
Speed Intervals (12k, 55min) 3k + 4 x (200R/200jg + 200R/200jg + 400R/400jg) + 3k
-This was a tough workout, but I guess that's the point. My right leg tightened up a bit on the second and third 400R (don't really know what's going on there), but I held my paces. The 200Rs were all between 40-42sec, and the 400Rs were all between 81-83sec, with my last one being the fastest of the day. (NB 1400)
Wednesday, May 21st:
Easy run (8.7k, 42min, 4:52) + 8 x 15sec surges @ ~800m pace* - Today felt great. I ran with Carter on the foot paths near our house. He jumped into every water hole, pond, creek, and mud bog he could find as usual. He was very happy to out there today. *The plan called for 8 strides today, but I decided to imbed them into the run to save some time and just to see how it felt. I liked the change quite a bit and it saved me at least ten minutes at the end. I think I might do this more often. (Asics)
Friday, May 23rd:
Threshold/Speed Intervals (15.4k, 71min, 4:37 per km)
3k easy + 3 x 1 mile Threshold w/1min jg (3:53, 3:53, 3:56, 4:03) + 6 x 200R/200jg + 4k easy
- What a fantastic session today was. Google maps is a wonderful thing. I had to take our car into the dealer in Kitchner for an oil change and some break work. I knew it was going to be a few hours so I brought my running kit. Thanks to Google maps I found a trail along the Grand River less than half a kilometer away. I scoped it out and jotted down a few turns at road intersections I had to make to connect various trails and headed off. A completely new running route is invigorating, and this one had the added bonus of being mostly immersed in nature. I even ran right be a deer less than twenty feet away at one point. The workout itself was a punisher, but in a suffer better way. I ran the mile threshold repeats a bit too fast, and I had to jog about 600m after the fourth 200R because I was going straight uphill. I also got a bit lost and added about 2k to the run, but it was all good in the end. This was the most fun I've had on a run since last summer back in Oregon (Boston excluded). (K5)
Saturday, May 24th:
Easy run (6.3k, 30min, 4:46) + 8 x 20sec ST - Basic run today on a beautiful, bright, sunny morning. The strides are starting to feel better and more natural. Can't believe it took me so long to start doing these. Tired though, because #2 decided to wake up at 5am this morning. (NB 890)
Week 2 Totals:
-67 km run
-9.2 km speed/threshold + 31 strides/surges/hill blasts
-326 minutes
Sunday, May 25th:
Long run (16k, 72min, 4:30) 3k + 2 x 6k @ Marathon Pace (MP) w/5min easy + 1k + 6 ST
-Today was a tough workout. I'm never a huge fan of marathon pace workouts. Too much pain for too long. I think I was a little under MP for most of it based on perceived effort, but my Garmin was all over the place. Experienced a bit of dead leg on the right side during the second 6k interval. Beautiful sunny morning, but it did get a bit hot towards the end. (K5)
Monday, May 26th:
Easy run (8k, 40min) + 8 x 15sec surges - Hot day out there this morning. Got a nice sweat on. Liking the surges in the middle of my runs. The stride is feeling stronger, faster, and more efficient. Speed River Inferno downtown mile coming up this Friday. One more quality workout tomorrow and then I'll back it off a bit. (NB 890)
Tuesday, May 27th:
Hard intervals (10.5k, 47min) 3k + 6 x 2min Hard (~1500m - 3000m pace) w/1min jog + 3k
-Today's session lived up to its name, hard. I was happy to be done with the last interval. It was a nice switch to the routine, however. (NB 1400)
Wednesday, May 28th:
Easy run (8k, 40min) - Another run with Carter this morning. He was really digging the ponds today as he had a couple good swims. Plantar in the right foot is acting up. Perfect weather for a run, overcast and just a bit crisp. (Asics)
Thursday, May 29th:
Easy run (~4k, 20min) + 6 ST - Normally an off day, but I felt like a little maintenance run in preparation for tomorrow's road mile race. Feeling spritely. (NB1400)
Friday, May 30th:
Morning shake out run (~5k, 25min) + 4 ST - Just keeping things loose and lubed for tonight's race. Carter was happy to get out for a little while as well. (NB 890)
Downtown Mile - 5:10 - Very happy with this time considering the course. I had two guys targeted (for different reasons) that I wanted to beat, and as soon as I had them behind me I used that as motivation and was not about to let up. I had a blast. (NB 1400)
Saturday, May 31st:
No run this morning thanks to our neighbors behind us on the other side of the forest hosting the post-prom bash. At 1AM I decided I'd had enough, put on the headlamp, and went on a recon mission - after I called the cops of course. I had an idea which house was responsible for the techno bass bumping, and set off through the forest. I was right and it was classic. Drunk teenagers stumbling around, making out, and passed out on the front lawn. Girls talking shit to each other thinking it's the most important thing in the world. To my utter-surprise the parents were actually hosting this drunkfest. Suckers. I talked to the dude and told him to shut it down, or at least tone it down, and shortly after I got home #2 decided to wake up for an hour or so. Running just wasn't in the cards today.
Week 3 Totals:
-53 km run
-250 minutes
Sunday, June 1st:
Long run (21k, 120min) - I had only planned to run for 90 minutes or so, but I got sucked into some new trail action by Geoff, who lead me and Kelly through some beautiful, soft forest trails aptly termed the "rolly bits." Geoff is a great guy to run with and he knows, it seems, every trail within a hundred miles, so I couldn't pass up the opportunity just because it wasn't on my schedule. Sometimes you just gotta roll with what the situation gives and I'm glad I did. (North Face Ultra Guide)
Monday, June 2nd:
Didn't make it out for today's run this morning. Alarm went off at 5:30AM. I fell back asleep. Woke up again at 6AM, and could've rallied, but after a winter of forcing myself to hit every possible training for Boston, it's nice to able to choose sleep/rest/recovery on days like this and be okay. I'll still get two quality speed workouts in this week, and my 5:10 road mile on Friday tells me my fitness is there, so I'm confident I'll be able to perform well in the Guelph Lake 5k on Sunday.
Tuesday, June 3rd:
Speed Intervals (60min) - 12min warm-up + 10 x 400m (75-81sec.) w/Interval rest + 15min
-Not necessarily what I had on the schedule for today, but it was the workout the Victors were doing, and it was close enough. Actually, it was a bit tougher workout, which is always welcome when you're doing it with a group of folks versus solo. I eased into this workout, trying to keep the reps around 80-81sec, but I was feeling good and got caught up in what often happens during a track session...a pissing contest. Dropping it down to 75sec laps wasn't too taxing, so I went with it. I smashed out a 66sec 10th rep just because. Fastest 400m I've ever run and I had more in the tank. Felt smooth and strong from beginning to end. It helped to have the rest of the Victors cheering and clapping for the last 200m. (NB 1400)
Wednesday, June 4th:
Easy run (8k+, 39min) + 10 x 15sec surges - Foot path run with Carter this afternoon. Decided to go with surges instead of strides just to make it a little tougher workout. I had planned to do another quality workout this morning (200m reps + 5k threshold), but #1 and #2 woke up at different points last night, and they both woke up early on top of it. Considered not running at all, but felt better as the day went on. (NB 890)
Thursday, June 5th:
Easy run (9.5k, 47min) - Met Brandon and Marie-Soleil at the Arb. Comfortable and social 2.5k loops on a beautiful day. Nice to be back at the Arb. (North Face)
Saturday, June 7th:
Pre-race shakeout (~8k, 40min) + 6 ST - Ran the trails with Carter. Felt good. Strides were sharp. (K5)
Weekly Totals:
- Roughly 58km run
- 306 min
Sunday, June 8th:
Guelph Lake 5k - Went out fast (too fast?) and held on. Happy with 18:20 and my first outright win. Experienced some dead leg again in my right leg. Had very little time to warm-up so maybe that had something to do with it. Thought crossed my mind on more than one occasion to stop and walk for a bit since I had a decent lead and I was really pushing the VO2 max. It's a hilly course so it can easily push you into the red zone on some off the uphills, but they're short enough you don't go too deep. (NB 1400)
Tuesday, June 10th:
Bruce Trail Run, Speyside north to just south of Limehouse (14k, 105min, 7:26k) - Went on a Bruce exploration run today with the dog. We got massacred by the mosquitoes whenever we stopped, and our pace was pretty slow due to some uneven and very rocky terrain. Not sure how I feel about this run. There was certainly an element of exploration to it since I had to reference a map along the way and keep my eye out for trail signage, but I wasn't happy with the amount of walking we had to do, or the fact we couldn't really stop to take in any of the scenery because of the mosquitoes. I'm still itchy. We only had to drive 30min to get to this particular trailhead, which was a plus, but I definitely don't think I'd do this section again. We had to cross Fourth Line road twice, and run through some farmer's fields, which ended up being some of the speedier sections. Going to go further north next time and see what we get. (North Face)
Wednesday, June 11th:
Moderate fartlek run (10k, 46min, 4:38) + 8 x 30sec surges w/1 jog - I really enjoyed today's run. I was cloudy but very muggy, so I worked up a nice sweat. I decided to throw in some surges just before I started running. I felt fully recovered from Sunday, but didn't want to push it too hard, so I decided a moderately paced run with some longer surges thrown in would add a nice touch of speed work and make the run more interesting. Plus I was pressed for time. One of the more enjoyable training runs I've had in a while. Love surges. (K5)
Friday, June 13th:
Threshold run (13.3K, 65min)
3k easy, 4 x mile T (3:52-3:55) w/1min walk + 6 x 16sec. hill blasts, 2.5k easy
Wonderful workout today. It hurt so good. I may have run the last mile repeat a bit fast, but I got it done. I decided to do hill blasts instead of the scheduled 4 x 200R because I was running by Centennial and the hill was beckoning me. Plus, I think I need to build some more strength in my legs, so whenever I'm by that hill and the occasion calls for it I'm going to run up it a few times. (890s)
Saturday, June 14th:
Easy run (9k, 44min) + 8 ST - Foot paths by our house this morning with Carter. (new 890s)
Weekly Totals:
- 52km run with a 5k race
- 278 minutes
Sunday, June 15th:
Long run (17k, 92min) - Ran the south Speed River trail to possum ridge this morning with Art and Brandon (Luke came for a bit). First time I've run that route in a while and was reminded why I live it so much. It was an absolutely perfect morning weather wise for a run. Great way to start Father's Day. I got home and #1 handed me a bottle of Port as a gift. What does this say about me? (North Face)
Monday, June 16th:
Easy run (9.4k, 44min) 10 x 20sec surges w/1min jog - Foot paths with the dog this morning. Yesterday was a very easy pace and I didn't do strides so I through in some 20sec surges in the middle of the run. (new 890s)
Tuesday, June 17th:
Speed Intervals (9k, ~45min)
2k easy, 2 x (800, 400, 300, 300, 200) w/ 3min, 90sec, 60sec, 60sec rest ("4min" set rest), 3k
- Nasty thunderstorm rolled through after the first set so we had more like a 10min rest than 4min. I wasn't too bothered as I wasn't really feeling it today. My times were okay, but it didn't feel as smooth as the last track session. It could've had something to do with a vicious wind, but I felt sluggish. I was also leading the laps and I don't really like doing that. 800s (2:45, 2:42) 400s (75, 78) 300s (52-58) 200 (34, 32). (NB 1400)
Thursday, June 19th:
Hard Intervals (12.7k, 59min, 4:38) 3k easy, 3 x 3min Hard w/2min jg + 4 x 2min H w/2 jg, 3k
-I went out early this morning (6:15), which I'm really beginning to like, but this was a tough workout. The last time I did a similar workout I found it tough as well. I finished it, but my last couple 2min H intervals were a struggle and my arms were beginning to tingle. The breathing was pretty labored as well, which leads me to believe I may have been pushing it a bit too much. However, that's the great thing about these sessions because it's more about perceived effort than a specific time, so in the end I feel good to have finished it strong on the uphill path back towards Centennial High. If I'd really been feeling ballsy I would've added some hill blasts as well. Maybe next time. Love the trail along Speed River. (K5)
Friday, June 20th:
Easy run (8.5k, 42min) + 7 x 20sec surges - Foot path with Carter. I really intended on doing 8ST at the end of today's run, but we went out early morning (6:30) and had to get back by 7:30. Felt fresh and zippy despite the hard effort yesterday. (new 890s)
Saturday, June 21st:
"Long" run (16k, 82min) - Ran with Marie-Soleil from the store north to guelph lake dam and back. Haven't done this route in a very long time after doing it multiple times a week throughout the winter. The trail portion of this route is brilliant. Brady caught up and joined us for a bit from Victoria to our turn around point. I had intended to do some hill blasts once we got back to store on the hill by the church/museum, but time was an issue as I had to get back for Harper's soccer day. The blasts would've been nice. (new 890s)
Weekly Totals:
- 74km run
- 364 minutes
PHASE III
Sunday, June 22:
Long run w/20minTempo finish (15.5k, 81min) - South Speed River trail to possum ridge this morning with the dog. Luke and Nick joined for a bit. I was feeling good and Carter had plenty of water stops (river, hose) so we pushed it for a fast finish. Carter was definitely beat when we stopped, and he was lagging a ways behind towards the end. I'll give him a couple of deserved days off now. (890s)
Monday, June 23:
Easy run (9.6k, 50min) + 8 x 17sec hill sprints - Early run this morning from the house. Rather than doing strides I did some hill sprints up Niska Rd. Felt like an old man loosening up for the first 15min or so. I basically rolled right out of bed so my right calf/fascia was pretty tight. The hill sprints felt strong and comfortable, however. (1400s)
Tuesday, June 24:
Intervals (~12k, 60min) 15min easy + 4 x 1200m I w/3min jog + 15min easy - I did this workout on the track in rainy weather. It was kind of cool to run through a torrent at times, but I found the workout rather difficult. This phase of the training plan is supposed to be the most difficult as I transition from shorter speed intervals to longer VO2 max and lactic threshold intervals, so I'm not too fussed, but I was definitely beat when I got home. I was supposed to run the 1200s in 4:21, and I hit 4:22, 4:22, 4:23, and 4:22. So, I was right on target, but I was surprised at how hard it was, which I guess means I'm doing the right workout in order to stimulate a training effect. I'm supposed to do this same workout in 3-4 weeks so it'll be interesting to compare the two. My right leg did the stiff thing again on the last interval. (K4)
Thursday, June 26:
Easy run (9.7k, 52min) + 8 ST - Trails with Carter this morning. It was a great morning for an early run despite the mosquitoes. Strides felt strong and efficient. (890s)
Friday, June 27:
Mile intervals (12.8k, 60min) 3k + 4 x 1 mile T (3:45, 3:53, 3:51, 4:01) w/80sec rest + 3k
-It was hot, humid, and sunny this morning. I bumped up the rest between intervals from 60sec to 80sec due to the heat and the fact I was running them a little faster than my Threshold pace (3:56). The last repeat was slightly uphill so it was a bit slower, but I was hands-on-knees when I finished it, so I think I still did it a bit fast. I was definitely in the VO2 max zone. This was a tough workout especially considering I was dealing with a slight hangover after drinking four beer last night while watching the NBA draft. I didn't need the last one, but I popped it at 11pm anyway. Silly. (K5)
Saturday, June 28:
Easy run (10.4k, 51min, 4:53) + 8 x 20sec surges - Another hot and humid one this morning with Carter on the trails. He got in two pond swims and two creek breaks so he was happy. Just trying to stretch the easy runs out a bit as I transition into July. (890s)
Weekly Totals:
- 70km run
- 354 minutes run
Sunday, June 29:
Long run w/Marathon Pace tempo (16k, 73min, 9k @ MP) + 4 ST - 1k MPs done at 4:08, 4:11, 4:15, 4:17, 4:06, 4:11, 4:14, 4:14 and 4:16. Tough hot and humid run this morning along Speed River trail. Started thinking I was going to do 2 x 7k at MP, but knew after 3k that wasn't going to happen so I adjusted on the fly. After adjusting I planned to do 10k at MP, but the heat and the duration of the pace were getting to me, plus I was going a little faster than MP, so I shut 'er down after 9. My legs felt a bit tired as well. (K5)
Tuesday, July 1:
1k Intervals (~13k, 60min) 3k + 5 x 1k Intervals (~3:37) w/400m jg + 18min cool down
-Did this run on the trails by the house on a disgustingly humid (33C) morning. It rained for a short bit, but it didn't much matter. This was a tough workout. I had to walk the first bit of the last two recovery jogs, and the last one ended up being more like a 3min rest (rather than ~2min) because I had to stop and tie my shoe as I started the last interval. I ran them in 3:38, 3:32, 3:36, 3:36, and 3:31 but the last two definitely kicked my butt. My right leg started to stiffen up during the second to last interval, but not as bad as usual, and it went away. Much better to do this workout on the road/trails on my own than on the track. (1400s)
Wednesday, July 2:
Easy run (9.6k, 48min) + 8 ST - Trails by our house and Preservation Park this morning with Carter. (890s)
Thursday, July 3:
Threshold run + Speed intervals (12.4k, 58min) 3k + 5k Threshold + 4 x 200R/200 jog + 3k
-This was a new workout for me. Headed down to the Speed River trail. It's always interesting how a pace that's supposed to be a 15/20k pace can feel so difficult over 5k, but it always does. The 200m repeats were a nice testy dose of pain at the end. My leg felt like it was tightening up towards the end of the 5k, which is really starting to get on my nerves. Feeling like I need a step back week, which I'm taking next week after the Summer's Night 5k. One more quality workout on Saturday and then I'm easing into the race on Wednesday and then at least five to eight days of relaxed running, no more than every other day. (K5)
Saturday, July 5:
Race Pace Intervals (12.3k, 54min)
3k + 1 mile @ 5k w/2min jog + 8 x 400 @ sub 5k w/1min jog + 2k - First mile at 5k pace felt tougher than it should've, but the 400s were right in my wheelhouse this morning so I ran them a little under 5k pace in the 3:28-3:35 range. Overall, I felt pretty strong and efficient during this workout, which leaves me with a moderate amount of confidence in my ability to dip under 18min at Wednesday's 5k race. (1400s)
Weekly Totals:
- 63km run
- 293 minutes
Tuesday, July 1:
1k Intervals (~13k, 60min) 3k + 5 x 1k Intervals (~3:37) w/400m jg + 18min cool down
-Did this run on the trails by the house on a disgustingly humid (33C) morning. It rained for a short bit, but it didn't much matter. This was a tough workout. I had to walk the first bit of the last two recovery jogs, and the last one ended up being more like a 3min rest (rather than ~2min) because I had to stop and tie my shoe as I started the last interval. I ran them in 3:38, 3:32, 3:36, 3:36, and 3:31 but the last two definitely kicked my butt. My right leg started to stiffen up during the second to last interval, but not as bad as usual, and it went away. Much better to do this workout on the road/trails on my own than on the track. (1400s)
Wednesday, July 2:
Easy run (9.6k, 48min) + 8 ST - Trails by our house and Preservation Park this morning with Carter. (890s)
Thursday, July 3:
Threshold run + Speed intervals (12.4k, 58min) 3k + 5k Threshold + 4 x 200R/200 jog + 3k
-This was a new workout for me. Headed down to the Speed River trail. It's always interesting how a pace that's supposed to be a 15/20k pace can feel so difficult over 5k, but it always does. The 200m repeats were a nice testy dose of pain at the end. My leg felt like it was tightening up towards the end of the 5k, which is really starting to get on my nerves. Feeling like I need a step back week, which I'm taking next week after the Summer's Night 5k. One more quality workout on Saturday and then I'm easing into the race on Wednesday and then at least five to eight days of relaxed running, no more than every other day. (K5)
Saturday, July 5:
Race Pace Intervals (12.3k, 54min)
3k + 1 mile @ 5k w/2min jog + 8 x 400 @ sub 5k w/1min jog + 2k - First mile at 5k pace felt tougher than it should've, but the 400s were right in my wheelhouse this morning so I ran them a little under 5k pace in the 3:28-3:35 range. Overall, I felt pretty strong and efficient during this workout, which leaves me with a moderate amount of confidence in my ability to dip under 18min at Wednesday's 5k race. (1400s)
Weekly Totals:
- 63km run
- 293 minutes
Sunday, July 6:
Family mini hike. We walked the Possum Ridge loop from Watson Road this morning. I had #2 in the backpack baby carrier and #1 walked the entire 4k loop on her own. Well, she did get a piggyback from mom for a bit as we were in a bit of a hurry towards the end to make it back to the car because #2 fell asleep. It was a good practice run for slightly longer future hikes.
Monday, July 7:
Easy run (6.8k, 33min) + 6 ST - Keeping it loose and tame for Wed. race. (890s)
Tuesday, July 8:
Easy run (5.5k, 32min) + 4 ST - Shake out run with Carter. (890s)
Wednesday, July 9:
Summer's Night 5k meltdown race - 18:30 - see race report (1400s)
Friday, July 11:
Easy run w/ #1 (8.6k, 44min) - Ran with #1 in the B.O.B on the foot paths near our house. She had a blast and I quite liked it as well. Pushing that stroller around with her 35+lbs. makes it just that little bit harder. (K5)
Weekly Totals:
~26km run with a 5k race
-118 minutes
Sunday, July 13:
Easy Long Run (15k, 81min) - Ran with Brandon, Marie-Soleil, and Luke along the Speed River trail and out to Watson Trail. Little bit further than I intended but it was a nice social excursion and good for the psyche. Came home and a wave of fatigue, whole body soreness, and sickness hit me. (North Face)
Tuesday, July 15:
Easy run (10.3k, 52min) - Foot paths with Carter and then we ran into Preservation Park. It started to dump rain about halfway through, but it only lasted 10 min or so. (Asics)
Wednesday, July 16:
Easy run (~8k, 39min) - Foot trails with #1 in the BOB again this morning. (890s)
Friday, July 18:
Tempo run (14.5k, 65min) 15min easy + 2 x 15min @ HMP (3:55-4:02) w/2min jg + 18min
- Today felt great. It's the first time I've turned up the intensity since Summer's Night 5k (8 days). It might've felt even better if I wasn't operating on consecutive nights of five hours sleep thanks to #2 waking up at 4:30/5am. I ran the second 15min at HMP a bit faster than the first (all sub 4min). This workout is more from Hudson rather than Daniels because I feel like I need to start stretching out my top end endurance with a 10k race coming up on Aug 10. The pace is very similar to what a Daniels' workout would've called for, but it would've been something more like 5 x 1 mile @ threshold. I'll be looking to mix the two training philosophies in the coming weeks to keep things interesting. (1400s)
Saturday, July 19:
Easy run (12k, 63min) w/ 6 ST + 2 x 20 single leg squats - Trails with Carter (old 890s)
Weekly Totals:
- 60 km run
- 300 minutes
Sunday, July 20:
Long run w/ hill sprints (19.4k, 94min) 10k easy + 5 x 1min hill sprints @ 5k pace + 6k easy
-Nice to mix up the long run with a little bit of hill work in the middle. I had the number 8 in mind when I first started the repeats, but after two I knew that wasn't going to happen. I think five is a good number considering it's the first extended hill repeats I've done in nearly a year, and I mixed them into a long run. Go for six next time. (890s)
Monday, July 21:
Easy run (8.7k, 43min) w/ 8 x 20sec surges - Super foggy and humid this morning, which combined with my glasses, made it tough to see out there this morning. (890s)
Tuesday, July 22:
Morning easy run (~6k, 32min) + 2 x 20 single leg squats and single/double leg skips (K4)
PM track intervals (~11k, 60min) 15min easy + 6 x 800 w/ ~2min rest (2:35 - 2:52) + 15min
-First time I've run twice in one day, and things went well. It was real hot at the track tonight so I adjusted the workout from 1000m repeats to 800m. I hammered the first 400m (75sec) of the last interval, staying just behind Paul to put myself into a painful oxygen debt just as a bit of suffer training, and then ran the last 400m in 80 seconds, which was still about 4 seconds faster than any lap I ran during the session. Felt strong throughout. (K5)
Thursday, July 24:
Easy run (10k, 52min) w/ 8 x 25sec hill blasts - Not enough sleep past two nights. (890s)
Friday, July 25:
10k Pace intervals (~14k, 70min) 15min easy + 4 x 2k @ 10k pace w/3min rest/jog + 15min
-Decided to do this workout on the cross country course at the arboretum. It was nice to switch things up a bit. Shorter loop intervals (1st & 3rd) were 7:32 and 7:32, and the slightly longer loop intervals were 7:51 and 7:39 to finish things off. Nice and sunny and hot out there this morning, but not too humid. Not enough sleep again. (K5)
Saturday, July 26:
Easy run (10k, 51min) w/ 7 x 17sec hill blasts (old 890s)
Weekly Totals:
- 79km run
- 402 minutes
Sunday, July 27:
Long run cancelled due to #2 being awake from 2am - 5am. She's killing me.
Monday, July 28:
Long run w/ fast finish (18k, 88min) + 4 ST - Felt good towards the end of the run today, so I decided to do the last 2k at a sub marathon pace (4:13, 4:07). (890s)
Tuesday, July 29:
Track (~11k, 60min) 12min easy + 5 x 1200 (4:09 - 4:21) w/ 4min rest + fast 400 (69sec) + 12min easy - The first and second 1200 intervals were a bit of a strain, but then I hit my stride. Overall, this session went much better than when I did 4 x 1200 a couple weeks ago. Ran each set in stride with Aaron, so it made the workout more tolerable than doing it alone. I'd have preferred a 3min set rest, but I went with the group on this one. (1400s)
Wednesday, July 30:
Easy run w/ 6 ST (11.2k, 58min) - Felt a bit tired today. Off/travel day tomorrow so I should be okay to hit the trails hard in Oregon. Carter enjoyed himself today. (890s)
Friday, August 1:
Easy run - Forest Park, Oregon (~11k, 65min) - So happy to be back in Oregon for this run. It was a perfectly cool morning for a run through the forest. The trails were completely dry, but it had rained the night before so it smelled of damp evergreens and lush northwest forest. Garmin said 700ish feet of elevation gain, but I'm not too sure about that. Just an absolutely great way to get things started during my quick furlough back in Oregon. (North Face)
Saturday, August 2:
Hill Trail Run - Hamilton Mtn. (~13k, 105min, 2600ft elevation gain) - This was the run I had been looking forward to for weeks. I got a late jump on the day, and didn't get started until after noon, so it was hot, but what a fantastic run this was. Single track. Not too many hikers. Waterfalls. Forest, and lots of climbing. Considering I had a wedding to go to I tried not to push myself too hard, so whenever my heartbeat really got popping I walked for a bit. However, I never walked for more than two minutes at a time. I also stopped to take a few pictures. I spent about fifteen minutes up at the summit taking it all in as well. Then I bombed back down to the bottom. It took 54 minutes to summit (about 6.5km) and I blasted down in 34 minutes. I was surprised and pleased at how controlled and relaxed this run felt, and left me very excited to move back and crank out these types of runs on a routine basis. I had very little soreness the next day. Love it. (North Face)
Weekly Total:
- 64km run
- 416 minutes
Sunday & Monday:
Off due to post wedding hangover and travel.
Tuesday, Aug 5:
3K Time Trial (~9k, 42min) - Finished in 10:32 (23 sec PB) (New Lunar Racer 3s)
Wednesday, Aug 6:
Easy run (10.6k, 53min) w/ 10 x 20sec surges - Trails with Carter (890s)
Thursday, Aug 7:
Easy run (9.8k, 49min) - Ran with #1 in the BOB this morning. It was fun but hot. (890s)
Saturday, Aug 9:
Easy shake out run (5.7k, 28min) - Easy pre-race run with Carter. Twas hot. (890s)
Weekly Totals:
- 34km run
- 172 minutes
Sunday, Aug 10:
Fergus 10K Race - 39:00 - A 50 second PB but I'm kind of disappointed because my previous 5k races and my 3k time trial suggested I should've been able to run in the low 38min range. I went out comfortable, but it was obviously too fast and the heat really got to me I think. I fell apart in the second half, and had to walk for 10 seconds or so around the 7k mark. After that, i settled in a bit and finished the last km strong(ish) in 3:48, but I was definitely shot. With my warm-up and cool down I probably totalled 14k and 63min. (K5)
*Having talked to a former olympian/coach and the youth coach I volunteer with, they both seemed to think I can get past, or at least push out my "cracking point" by mixing in more tempo/threshold. This is in line with my thinking too, so starting this week I'm doing at least one significant tempo session per week.
Monday, Aug 11:
Easy run (9.2k, 47min) - Ran with #2 in the stroller for the first time this morning. She passed out within the first 10 minutes, but it went okay. (890s)
Tuesday, Aug 12:
Easy run (~11k, ~60min) - Ran down to the track and piddled about. My run was broken up a bit as I stopped to chat with a few people. I'm glad I ran down there though because it gave me a chance to speak with Taylor Milne about my stamina issues, and ways to improve it through training sessions (mostly tempos). (890s)
Wednesday, Aug 13:
Tempo run 20-20-20 (13k, 60min) 20min Easy, 20 tempo (4:12, 4:12, 4:01, 3:58, 3:59), 20 E
-This was a nice re-intro into the tempo realm. It was just enough discomfort to give me a nice push and leave me excited to do again. I may have push the pace a little too hard for the last 3k, but I certainly wasn't suffering in a physical sense. (K5)
Friday, Aug 15:
Intervals (11k, 52min) 2k @ 5k pace + 3 x 400 w/400 E + 2k @ 5k w/4min set rests
-Did the workout with the SRTC junior distance group this evening at the arb. This was a completely new workout and a completely new location for me to run in so I had a blast, plus it's fun to run with the young, fast kids. I held my own for an old guy, and I felt strong the entire time. Great evening for a run weather-wise as well. Good stuff all-around. (1400s)
Saturday, Aug 16:
Easy run (10k, 51min) - I was planning on doing a long run this morning with an extended tempo effort mixed in, but our children had other plans last night. So, after roughly four hours of sleep I decided to just do an easy run. (890s)
Weekly Totals:
~ 68km run
- 333 minutes
Monday, Aug 18:
Easy run (11k, 58min) - Ran with #2 today in the BOB. Basic easy run. (old 890s)
Tuesday, Aug 19:
Tempo run (13k, 61min) 19min E, 3min @ 10k/5k w/2min jog, 18min tempo, easy - The "plan" called for 800m intervals today, which I intended to do, but I did not sleep well and I was running with #2. So, I just went out and played it by feel. I did the first interval, and between pushing the stroller, the heat, and being a bit tired I decided to switch to a tempo run. Good decision I think. (LR3)
*Wednesday, Aug 20:
Easy run (11.5k, 57min) - Ran through a lightening storm and a torrent of rain this evening with Carter along the trails near our house. The sky was dark and ominous as we started, but it hadn't started yet. Based on the location of the dark clouds and direction of the wind I thought we'd be okay, but five minutes in the skies opened up and it came down in buckets. Obviously, considering the amount of rain and the lightening my first instinct was head back to the car, but we were already drenched and I figured the odds were with us with the lightening so we forged ahead. It was pretty nuts and the storm was right on top of us, so basically we ran until lightening struck and then changed direction if it was near or in front of us. I took us into the tress after a while figuring that would improve our chances. It was raining so hard the trails were inches deep in water and frogs were literally swimming around and jumping out of our way. It was just crazy and pretty fun, really. It cleared up a bit for the last 15 minutes or so. (North Face)
Friday, Aug 22:
Intervals (~15k, 70min) 15 E, 7 x 800 @ 10k-5k pace w/2min jog + 1k tempo, 15 E - This was a tough workout for me this morning. I ran down along the river and I'm convinced the GPS is just a bit off down there because no matter what type of workout I'm doing the pace seems to indicate I'm going slower than my perceived effort, so I may have been running right on or even below 5k pace for the 800s. Regardless, I wanted to quit after four and the plan called for eight, so I stuck it out for a few more and then threw in a tempo interval rather than pushing it too much. I haven't been sleeping well either, so I'm trying to really dial in that whole listening to your body approach. (K5)
Saturday, Aug 23:
Long run w/18min moderate (18k, 87min) - This morning was a bit tough after yesterday's workout. Typically I'd do this workout on Sunday, but circumstances required I do it today. Not a big deal. It was certainly manageable, just tougher than it would usually be. In fact, I was convinced I was going to skip the "moderate" portion of the run, but my body finally warmed up after about an hour and I slid into a 4:20-4:30km pace for a bit. (890s)
Weekly Totals:
- 68km run
- 333 minutes (crazy exact same totals as last week)
Sunday, Aug 24:
Easy run (10k, 51min) - Basic, simple, easy (Asics)
Monday, Aug 25:
Easy run (~12.5k, 63min) - Trails with Carter today. Twas hot outside. (890s)
Tuesday, Aug 26:
Easy run (13k, 71min) - This was an easy easy run. I listened to a Podcast today with Matt Fitzgerald explaining the 80/20 training principle (he has a new book about it). It's pretty simple and pretty much what I was already doing, where 80% of your running should be done at a very easy pace (~77% of max heart rate) and the other 20% can be done at a harder pace for maximal training effect. I was somewhat convinced by his stance and have decided to try and run my easy days with my heart rate monitor most the time to try and keep my HR between 140-150BPM, roughly 75-80% of what I think my max heart rate is based on the generic formula of 207 - (.7 x age [38]). It's interesting because it's also pretty much my MAF (max aerobic function) pace (180 - age), based off of Dr. Phil Maffetone's principals. So, I tried to do this run at a 142bpm HR, which slowed me down some, plus there was some stopping to chat. Also, today was meant to be an interval day at the track but I wasn't feeling it, and I'm trying to listen to my body better than I have in the past. (890s)
Wednesday, Aug 27:
Tempo run (15.7k, 73min) 4k easy, 2 x 4k @ 10k - HMP w/4min jog, cool down
First 4k: 3:58, 3:56, 3:54, 3:53 (max HR 173)
Second 4k: 3:57, 3:58, 3:58, 3:57 (max HR 175)
-This was a tough session as expected. I intentionally backed off a bit for the second interval because I pushed it a bit too hard during the first one. The second interval really pushed me mentally and physically, which is the point. My right leg can still stiffen up a bit, which causes me to compensate, and it affects not only my economy, but my mental acuity and breathing. Hopefully, with more and longer tempo runs mixed in to the training my body will adapt. I was totally done after that last km and I'm not sure that's how it's supposed to feel. (LR3)
Friday, Aug 29:
Intervals (~10k, 42min) warmup/cool down + 4 x 1200 w/4min rest @ the arb w/ SRTFC
Splits - 3:29, 3:32, 3:51, 3:51
-I felt tired, lead-legged, and winded during the warmup so I knew this wasn't going to turn out great. I gutted my way through the first interval, which was too fast as well. During the second interval my breathing was extremely laboured, and I had to back off a bit. During the third interval I wanted to die, and I really had to back off. I probably should've just packed it in, but I figured even if I go through the fourth interval a bit slower it should at least work my lactate threshold. The workout sucked. I was tired. But, I'm over it now. (K5)
Saturday, Aug 30:
Easy run (12k, 65min, Avg HR 138) - Very easy run this morning through Preservation Park with Brandon. (890s)
Weekly Totals:
- 73km run (13km hard)
- 365 minutes
Monday, Sept 1:
Easy run + 6 ST (7k, 41min) - I read that doing strides the day before an interval or speed workout "activates" the neuromuscular system and prepares the body to perform at a higher level, so that's what I did. Plus, it had been a long time since I did them anyway. Ran with Carter along the trails near our house. It was pretty humid and gross out there. He was struggling a bit. (old 890s)
Tuesday, Sept 2:
Pre-race workout (~12.5k, 50min)
1 mile @ 5k (3:32, 3:35) w/5min rest + 4 x 400 @ ~1600m w/full recovery
-Did this workout at the Arb because the track was overrun with college freshman orientation party. So, it was a bit harder to hit the paces, it was a nice twist and the training effect is pretty much the same. Marie-Soleil came along for the ride on this workout as well. The mile interval was tough but not overly taxing, and the 400s were definitely harder than they would've been on the track, but we managed nonetheless. My last two repeats were faster than the first two, so I guess that's a good sign. I had planned to do about six 400s at 3k-5k pace, but Taylor (former olympian and current steeplechaser) suggested I bring the number down and increase the speed with long recoveries, so that's what we did. (1400s)
Wednesday, Sept 3:
Easy run (6k, 33min) - Just got the blood flowing. (old 890s)
Exercises: 3 x single leg box skips, 3 x 30 ice-skater lunges
Friday, Sept 5:
Easy shake-out run + 4 ST (6.6k, 35min) - Started very easy, and each km got just a bit faster until I ran the last km at marathon pace. This wasn't really the plan, but I felt like getting a little tempo going after 3k, so I listened to the body. Felt smooth. (890s)
Saturday, Sept 6:
MEC 5k Race (18:20, or 18:13) + warmup & cool down (~12k, 55min) - So I crossed the mat and the clock read 18:20, but my official time is 18:13. I help coach the boy (Isaac) who was doing the timing, so I'll get an explanation from him in a couple days. I can't really go by my watch because I forgot to stop it immediately after crossing the finish line. I ran the race much smarter than my last 5k, which I'm happy about, but kilometers 3 and 4 (the tough ones) were both slower than PB pace (3:43 each). Wasn't mentally with it though. (1400s)
Weekly Totals:
- 60km (8.2km hard)
- 314 minutes
Sunday, Sept 7:
Recovery run (9k, 50min, HR 138) - Ran with #1 in the stroller this morning, so my pace was way down since I was training at heart rate. Nice and chilly this morning. (890s)
Monday, Sept 8:
Easy run (11.8k, 63min, HR 139) - Such a beautiful chilly morning today. Ran the trails and Preservation Park with Carter. We saw lots of dogs and a momma deer with her fawn. It was just a gorgeous time to be out and running through nature. (Asics)
Tuesday, Sept 9:
Easy run + 6 ST (~12.5k, 68min) - Dropped #1 off for her first full day of JK, and then ran home through Preservation Park. Good morning for a run. (North Face)
Wednesday, Sept 10:
Threshold/Tempo run (16k, 72min) 3k easy + 5k T w/3min jog + 4k T + 3k easy
First interval: 4:00, 3:59, 3:58, 3:58, 3:54
Second interval: 3:56, 3:56, 3:56, 3:52
- Quality session today. I'm glad I took an extra day of recovery after Saturday's race because I felt better today than I have during most tempo runs and this was the longest and hardest session of the summer so far, with a one minute shorter rest than last time. It was also quite humid today. I've decided to switch my mid-week quality sessions to Wednesday and Thursday to hopefully combat accumulated fatigue, so we'll see how tomorrow goes. Plus, I wanted to switch from doing track workouts on Tuesday to Thursday workouts at the Arb. Felt smooth and under control the whole time today. Didn't intend on running the second interval faster but that's how it worked out, and the last km I was actually trying to back in down just a bit, but legs had other ideas. (LR3)
Thursday, Sept 11:
Interval run (~12.4k, 56min)
Arb course - 4k E, 1 x 2.5k @ 3:46 w/3min rest + 1 x 2k @ 3:45 + 4 x 200m hill sprints, 3k E
- First week trying back-to-back quality run days. There was a little bit of lead in the legs, but the toughest part about today was GI issues from apparently eating way too much fiber at lunch. I had a huge knot in my stomach the whole time. (old 890s)
Friday, Sept 12:
Easy run (9k, 47min, HR 139) - Preservation Park with Carter. (Asics)
Weekly Totals:
- 71km (14.3km hard)
- 358 minutes
Sunday, Sept 14:
Long progression run w/last 7k @ MP/tempo (20.3k, 103min)
Last 7k: 4:20, 4:11, 4:18 (~400m uphill), 4:12, 4:07, 4:05, 4:09
- Nice sunny and crisp morning for a run with Allan and Luke. Not enough sleep last night due to #2 waking me up at 4am, but I managed the run okay. Luke and I ran through the gun range gravel roads instead of the traditional Possum Ridge loop, which was a nice change. I did the last 7k on the roads and crushed gravel trail on the north side of Speed River. Took me a bit to get into a rhythm, but I found it once I hit Victoria Rd and along the river. I actually held myself back a bit, but was in cruise control the whole time. (890s)
Monday, Sept 15:
Easy run w/ 6ST (9.8k, 53min) - Preservation Park with Carter. (old 890s)
Tuesday, Sept 16:
Long interval run (15.8k, 73min) 3k E + 2 x 3k @ 10k w/4min jog + 1 x 2k @ 10k + ~3k E
First interval: 3:51, 3:47, 3:45
Second interval: 3:47, 3:46, 3:49
Third interval: 3:47, 3:47
-This was a hard workout by design. Not at all what I had on the schedule for this week (12 x 2min hard), but I felt like this was a more appropriate workout for the races I have coming up. I originally thought I might do 3 x 3k, but decided to shorten the last interval since I haven't done this type of workout in quite a while, and I didn't want to totally thrash myself before the Falling Leaves 5k this Saturday. I felt the intensity, duration, and timing of this workout fit nicely into my long-range goals (Oct. 13, 10K & Nov. 2, half-marathon), and still putting in a decent performance this weekend. I got in a nice, solid 10k pace effort workout and I should be able to recover over the next three days for Saturday's race. Plus, the pace I ran today is very similar to the pace I'd like to pull off this weekend on the cross course for the 5k. I ran 19:10 last year, and I'd like to go under 19 this year. I felt strong and comfortable during the third interval, so I feel like I'm improving my top end stamina. (K5)
Wednesday, Sept 17:
Easy run (9k, 48min) - Preservation Park with Carter. (Asics)
Thursday, Sept 18:
Easy run + 6 ST (11.2k, 58min) - P.P. with Carter. (890s)
Saturday, Sept 20:
Falling Leaves 5K - 18:52 (PB) (~15k, 69min) - Race went well this morning. The sun popped out and it was humid, so it was sneaky hot during the race, but not overwhelming. I took it out smooth and under control (finally), and didn't get caught up in the fast start like I did last year. I knew most of them would come back to me, and sure enough all but two did. About half way round the first 2.5km loop I spotted a guy who occasionally shows up for track workouts, and who passed me while I was walking during the Summer Night's 5K. My original goal was just to do better than last year, which I thought was a soft goal, and now my second goal was to beat this guy as well. As we started the beast of a hill at the end of the first lap I was on his shoulder. I kept the pace under complete control, but noticed he was suffering and fading just a bit. Once we crested the hill my breathing was in check, so I picked it up just a bit to try and drop him. Within 500m I had dropped him for good, and I had passed one of the kids I coach (no pacing). I nailed the 4th km in 3:38 and passed another youngster I coach. The pain cave set in a bit during the last km, so I back it off a bit knowing the finishing hill was not going to fun if my heart was popping out of my chest before even starting it. At this point I was certain nobody was catching from behind, and I wasn't within reach of the next guy ahead of me. Now it was just about finishing strong and trying to come in under 19 minutes. I was gassed when I crossed the line (#3 overall) and happy with both my time and how I ran the race. Felt good to be passing people throughout a race again. Ended up doing a huge cool down run (7k) with MSo and Brandon one last time before MSo got in her car to drive/move out to B.C.
Splits: 3:36, 3:46, 3:51, 3:38, 3:51 (18:42?) - 1400s
Weekly Totals:
- 80km (20km hard)
- 404 minutes
Sunday, Sept 21:
Long run (19k, 100min) - Maybe not the best idea after a race yesterday and so many km overall, but I took it very easy. My body was definitely tired when I finished. (Asics)
Monday, Sept 22:
Easy run + 8 x 15sec surges (8.4k, 43min) - Foot paths/trails with Carter. (890s)
Tuesday, Sept 23:
Intervals (~13k, 60min) 6 x 1km I (~3:37)w/1min jog + 1min rest
Splits: 3:35, 3:35, 3:36, 3:36, 3:37, 3:34
-Did this session basically on me own down at the track. I felt very relaxed and under control the entire workout. Nailed it. (LR3)
Wednesday, Sept 24:
Easy run w/ fast finish (15k, 73min) - last 4k sub-MP (4:21, 4:09, 4:09, 4:06) - The run today with Carter was very open-ended. I had 7k HMP tempo on my plan, but after last night's workout my legs were feeling a bit heavy, which I'd normally power through, but I also have a 10k race this Sunday so no need to push it behind what my body was telling me. I found myself just naturally picking up the pace around 11k and I felt good, so I decided to roll with it and just under MP. I'll have two easy days with some strides and an off day before Sunday's race, and I should be good to go. (890s)
Thursday, Sept 25:
Easy run w/ 6 x 20sec surges (11.3k, 57min) - Preservation Park with Carter. Definitely felt a bit fatigued today, but there's an off day tomorrow. Surges helped break the funk. (old 890s)
Saturday, Sept 27:
Pre-race shake out + 6 ST (7k, 36min) - Things felt good today. (K5)
Weekly Totals:
- 74km (10km hard)
- 369 minutes
Sunday, Sept 28:
Laurier Loop 10K (38:42?) (~19k, 84min) - I feel like I ran this race near perfectly. I took it out steady but hard, and then I settled into a rhythm. The course followed a 2.5km loop, which really helped from a pacing and effort standpoint. My first loop was the fastest and my last was the second fastest, but they were all within about 15sec of each other. I really focused on my breathing and perceived effort in order to leave enough in the tank and finish strong, which I feel I did for the most part. I finished third overall and was definitely reeling in the second place finisher over the second half of the course. I managed the mental side of the race pretty well too. I think that also came as a by-product of focusing on breathing and perceived effort in that it kept my head in the moment, and focused on the immediate task at hand. My Garmin read 10.25km when I finished, another girl's read 10.3, and another guy's I know read 10.5, so I'm almost certain we ran further than 10km. It felt like I ran faster than 38:42 as well. In fact, my Garmin 10K time was 37:59, which is bittersweet since I've set my target at sub 38min this fall. I hope I can replicate this performance in two weeks time. (LR3)
Monday, Sept 29:
Easy run (9.3k, 48min) - Preservation Park with Carter. Felt good. (890s)
Tuesday, Sept 30:
Easy run + 5 ST (12.8k, 66min) - Ran on my own this morning. Felt really light and peppy. The strides at the end were great. Sleep helps. (890s)
Sunday, Sept 28:
Laurier Loop 10K (38:42?) (~19k, 84min) - I feel like I ran this race near perfectly. I took it out steady but hard, and then I settled into a rhythm. The course followed a 2.5km loop, which really helped from a pacing and effort standpoint. My first loop was the fastest and my last was the second fastest, but they were all within about 15sec of each other. I really focused on my breathing and perceived effort in order to leave enough in the tank and finish strong, which I feel I did for the most part. I finished third overall and was definitely reeling in the second place finisher over the second half of the course. I managed the mental side of the race pretty well too. I think that also came as a by-product of focusing on breathing and perceived effort in that it kept my head in the moment, and focused on the immediate task at hand. My Garmin read 10.25km when I finished, another girl's read 10.3, and another guy's I know read 10.5, so I'm almost certain we ran further than 10km. It felt like I ran faster than 38:42 as well. In fact, my Garmin 10K time was 37:59, which is bittersweet since I've set my target at sub 38min this fall. I hope I can replicate this performance in two weeks time. (LR3)
Monday, Sept 29:
Easy run (9.3k, 48min) - Preservation Park with Carter. Felt good. (890s)
Tuesday, Sept 30:
Easy run + 5 ST (12.8k, 66min) - Ran on my own this morning. Felt really light and peppy. The strides at the end were great. Sleep helps. (890s)
Wednesday, Oct 1:
Tempo + Intervals (~12.5k, 53min) 8min tempo (3:52, 3:54) + 6 x 720m w/2min rest
Splits: 2:28, 2:28, 2:29, 2:28, 2:28, 2:30
-Did the workout with the Speed River group today. The tempo felt great, and the intervals felt just okay, with the last one being a bit rough. Ideally I would've had one more day of rest after a 10k race before hitting a quality workout, but I wanted to try and get two quality ones in this week (next one Friday) and this was the best way to make that happen. I had to be there to help coach anyway, and it's inspirational to run with the fast young bucks. I was more running behind most of them. The interval loops are challenging because the first couple hundred meters are uphill at the park we were training at. I wouldn't have pushed myself as hard, nor would I have completed the 6th interval if I hadn't been with them. (K5)
Thursday, Oct 2:
Easy run (10.5k, 54min) - Pres. Park with Carter. Little tired. (old 890s)
Saturday, Oct 4:
Specific endurance intervals (18k, 80min) 2k easy + 4 x 3k @ ~HMP w/800m jog + 2k
Interval 1: 3:55, 3:57, 3:55
Interval 2: 3:56, 3:48, 3:56
Interval 3: 3:52, 3:53, 3:54
Interval 4: 3:52, 3:54, 3:56
-I nailed this workout coming off a day off. I felt peppy, strong, and smooth. I'd never done this workout, but watched a video the night before of a bunch of guys from the Hanson team doing it for their half-marathon prep. It fell in line roughly with what I had planned, but had more time devoted to HMP so I decided to give it a try. I could also see this type of workout working well for marathon prep as well, just with extended intervals towards peak phase. This workout left me with a lot of confidence. In two weeks time I'll do the same distance at HMP, but split into two intervals of 6k, which should obviously be a bit tougher. (1400s)
Weekly Totals:
- 82km (28km hard)
- 385 minutes
Sunday, Oct 5:
Long run (21.3k, 111min) - Felt a bit tired and sluggish today after yesterday's workout as to be expected. I met the boathouse group, and frankly, they were pushing the pace just about 10sec per km faster than I would have liked. My breathing was more labored than it should've been. Not too worried about it though because I'll take the training effect of back-to-back quality runs, plus I'm cutting the mileage down the rest of this week as a needed step back week that also doubles as a mini taper week for an "A" race on Thanksgiving (Oct. 13). I'll have two more quality specific endurance workouts this week, but my mileage will be down quite a bit. Ran mostly with Dean today. (890s)
Monday, Oct 6:
Easy run (8.4k, 43min) - Park with the dog. Still feeling a bit run down. (old 890s)
Tuesday, Oct 7:
Lactate shuttle run (~12k, 55min)
800 I (87sec) + 800 T (94sec) + 800 I + 800 T + 600 I + 800 T + 400 I = 5K = 19:12
-This was a tough workout. I didn't get quite the warmup I would've liked (maybe 12min), it was chilly, and it was a nonstop effort around the track. I did this workout with the Victors but I didn't have anyone running at, or near my pace so I was basically on my own. Although, it was encouraging to know there were twenty other people suffering through the same thing. I think I managed my pacing pretty well throughout. The 600m and 400m were supposed to be a bit faster, but I wasn't aware of that and the workout was tough enough on its own. My legs (mostly the right one again) were stiffening up and begging for mercy by the end. I know i hit that last 400m in exactly 87sec, so it wasn't faster, but it wasn't slower either. This was the first time doing this workout for me. I think I liked it mostly, but it would definitely be tough to do on me own. (1400s)
Wednesday, Oct 8:
Tempo run (14k, 64min) - 3k easy + 7k @ HMP + 4k easy
Splits: 3:57, 4:02, 3:59, 3:59, 3:54, 4:00, 3:59
-Heavy winds and tired legs out there this morning made for a difficult run. I was working a bit too hard to maintain those paces and decided to just shut 'er down after 7k instead doing the 8k I had planned. Regardless, I had a long enough effort to stimulate a training effect. (K5)
Thursday, Oct 9:
Easy run (7k, 37min) - Got out this morning for a 6am pre-sunrise recovery run. (890s)
Saturday, Oct 11:
Easy run + 6 ST (8.5k, 43min) - Still a bit tired today. (K5)
Weekly Totals:
- 70km run (12km hard)
- 353 minutes
Sunday, Oct 12:
Pre-race shakeout + 5 ST (6k, 32min) - I was a beautiful morning for a run. Clear, crisp (1C), and quiet. I would've loved to been able to go for a couple hours an a day like today. I felt good today and the strides felt snappy, controlled, and efficient. Hopefully it translate to tomorrow's Thanksgiving 10K. (LR3)
Monday, Oct 13:
Thanksgiving Day 10K - 37:44 (PB) (17k total, 72min) - Great conditions for a race this morning, cool(ish), overcast, and a slight sprinkle at the onset. I came into this feeling confident I could run around 38 minutes. I was surprised to see the smallest turnout at this race in the 4 years we've lived in Guelph. My only plan was not to get too obsessed with split times and chasing people down. I wanted to run it as even as possible, but hard. Within the first 500m I immediately fell in next to Aaron (a Guelph Victor club mate), and we ran the entire race together under an unspoken, yet common understanding we would do so. The first few laps of the 5 and 3 quarter lap (just over a mile per lap) loop course were very much in control and smooth. In fact, our effort felt hard, but manageable pretty much the entire race...until the last lap. My Garmin was pretty much all over the place, which might've been a good thing because I basically ignored it after a while. Aaron was calling spits occasionally, but both of us have raced enough to know the kind of shape we're in and what a 38 minute 10k pace (3:48 per km) feels like, so it was basically like let's just keep pushing hard we'll be close. I found km 2-4 to be a bit mentally taxing for some reason, but checked out a bit and hit a rhythm from roughly 4km-8km. We also didn't speak much during this time. In fact, I think the only thing that was said came from Aaron when we went through 5km in exactly 19min, and he muttered, "that's not good." I concurred mentally, but I didn't verbalize it. I thought our shot at sub-38 was shot, but we kept plugging away. We strung off a few good kilometers in a row and started the last lap with reasonable striking distance. I want to say we started it at almost exactly 31:00. I know for a fact we went passed the 1 mile marker in a little under 32:00. I started to fade just a bit. Aaron wouldn't let me, and told me it was time to dig deep, or something like that. He was right. It was time for a gut check. I pulled up next to him and he gave me quick word of encouragement. Along the back stretch I was really struggling after the slight uphill the previous corner. I knew he had some in the tank and told him to forge ahead without, but again he told me to suck it up. At this point we had been racing on our own since that first 500m, however I noticed we were starting to catch one of the original lead women. As I noticed this we also passed the 9km mark in almost exactly 34min. From here it was game on. I knew we could catch her, and I knew as long as I didn't totally implode I could also break 38 minutes, which was my goal when I set out on my "summer of speed" training back in May. We caught her on the second to last turn up a hill before the last turn on to the homestretch. I took the outside and lead us up the hill (always been a strength on mine). At this point, my body was burning everywhere, but I also felt very much in control, and even strong going up the hill. As we turned on to the homestretch the crowd was cheering us on. I caught a glimpse of the clock down the road and it read 37:11. I knew we had done it, but Aaron took off. I followed suit, but avoided trying to turn this into a sprint finish. He's faster than me anyway, and I wanted to, as much as possible, enjoy the moment while running pretty "fast." Furthermore, he pulled me along and out of a bad spell that last lap, and deserved to finish ahead of me. I ran trained my arse off for this race, and we ran our arses off during the race. I'm happy with the time and the way we ran the race. I've never run a race with someone like that from start to finish, and it was a jolly old time. (LR3)
Tuesday, Oct 14:
Easy run (8.2k, 42min) - Trails with Carter this morning. Felt all right actually. (old 890s)
Wednesday, Oct 15:
Easy run (9.7k, 49min) - Same as yesterday, but just a bit further and swifter. (890s)
Thursday, Oct 16:
Easy run + 5 ST (~13k, 70min) - Trails down to/along Speed River. Felt pretty good today, but glad I took another easy day after PB Monday. (890s)
Friday, Oct 17:
Specific Endurance Intervals (~17k, 71min) 2k easy + 2 x 6k HMP w/4min jog + 1.5k easy
Splits 1: 3:59, 4:01, 3:59, 3:59, 3:57, 3:54
Splits 2: 3:57, 3:59, 3:57, 3:57, 4:04 (?trees), 4:02 (serious headwind)
-This was my last hard hard tempo before Hamilton Half on Nov. 2. I still have four quality workouts to come, but this was the hardest and most race specific I'll do in this training session. I felt good and springy considering I just set a 10K PB on Monday by a minute. I don't know if I was fatigued at the end of the second interval, or if it was the wind, but I was working pretty hard to maintain my pace. Not normally advised, but I figured I might encounter wind in Hamilton and I wanted some practice running through it at pace and not perceived effort. All in all, I'm happy with how the session went considering this was easily the hardest sustained workout I've done to date (other than races). (1400s)
Weekly Totals:
- 71km run (22km hard)
- 336 minutes
Sunday, Oct 19:
Long run (24.7k, 117min) - Started this run with several folks, but most peeled off before halfway and it was down to me and Art. I had intended to run about 20k with the last 8k or so at just under marathon pace. However, when I got to what would've been my turnaround point I decided to just forge ahead with Art. He intended to do around 25k and it was a beautiful sunny autumn morning out, so I couldn't pass it up. Plus, I felt like a nice long run would do me some good. He threw down several middle km at his marathon pace (4:30) so it ended up being a swift long run. This was also my longest run since Boston. No regrets I deviated from the plan. (K5)
Monday, Oct 20:
Easy run (8k, 45min) - Ran with Carter. (890s)
Tuesday, Oct 21:
Threshold intervals (15.6k, 68min) 2k easy + 5 x 2k @ sub-HMP w/2min jog + 2k easy
Splits 1: 3:53, 3:52, Splits 2: 3:50, 3:49, Splits 3: 3:51, 3:53, Splits 4: 3:51, 3:51
Splits 5: 3:52, 3:52
- Happy with this workout. It was a bit windy and cold, and I found I had to work a bit harder to maintain my paces, but I got it done. Last hard hard effort before Hamilton. (1400s)
Wednesday, Oct 22:
Easy run (11.2k, 57min) - I was tired for this one. Carter had fun. (890s)
Thursday, Oct 23:
Easy run (9.2k, 48min) - Did this run early (6am) in the morning with the head torch. Once I'm out this early I love it, but it's the going to bed early part and getting out of bed that's the tough task. (K5)
Saturday, Oct 25:
Specific endurance intervals (11.4k, 51min) 2 x 3k @ HMP
Splits 1: 3:57, 3:57, 3:57
Splits 2: 3:58, 3:55, 3:58
- Starting feeling a bit sick Friday. Mostly a head cold I think, but I woke up this morning in rough condition and couldn't make it out in time. We hosted #1's 4th birthday party during the afternoon and I felt okay (not great) afterwards, so I went out for this run in the evening. I was meant to do 2 x 15min, but I shortened to 2 x 3k (about 12min) since I wasn't feeling great. I decided I'd give it a shot and if I wasn't up to the task I'd pull the plug. I was definitely fatigued, but feeling decent enough to do the modified workout. I got it done without feeling like I pushed myself unnecessarily. I was just a hair slower than usual. (LR3)
Weekly Totals:
- 80km run (16km hard)
- 386 minutes
Sunday, Oct 26:
Long run (16k, 86min) - Still felt a bit sick and tired today and wasn't really into this run, but that's why it's good to meet people for these sometimes. We were on the trails the whole time so that was nice, but mostly I just did this run to get some minutes under my belt before I taper for Hamilton. (K5)
Tuesday, Oct 28:
Easy run + 6 ST (9.7k, 47min)
Wednesday, Oct 29:
Tempo run (11.2k, 52min) 5k @ ~MP - I'm writing this over a week after actually doing the run, so I'm not quite sure what went down on this run. I know my plan had called for 5-6km at HMP, but I wasn't quite feeling that on this day, so I'm sure I just listened to my body and went at a medium-hard effort. (1400s?)
Thursday, Oct 30:
Easy run (7k, 36min)
Saturday, Nov 1:
Pre-race run + 5 ST (6.5k, 33min) - Felt good today. (LR3)
Sunday, Nov 2:
Road2Hope Half - 1:23:37, executed the race exactly as I had planned. I hindsight I could've pushed myself harder, but I had a time goal and that was my main focus. I wanted keep my splits as even as possible, gain some time on the 6k of downhill coming off the escarpment, and not go into the pain cave until the very end. Once we hit the water (Lake Ontario) at 14km I knew my sub-1:24 goal was in the bag, barring injury or cramping. I felt fresh, energized even, and strong at this point. We were running into a decent headwind at this point until the 17km mark. My new focus became keeping my effort in check during this section (right around 4min km) and not wasting vital energy trying to maintain a pace while running into the wind. I knew we'd have it at our back when we needed it during the home stretch. I really knew I had my time goal in the bag at the 17km turn around. Now it was time to start catching people and breaking hearts. I caught at least four people, including one dude who was very serious and had passed me back on the highway downhill section. A portion of the race where the wind was strong and in our face, and we could've worked together had he been smart enough to run with me instead of 20 meters ahead. It felt good to drop that guy. I did get smoked around the 19km mark by a dude I had passed probably 15k earlier. Perhaps he felt the same about me as I felt about the other dude. I take solace in the fact the he looked damn strong as he rolled up next to me and asked, "what time are we at?" and, then just left me in the dust springing along like a deer. He was young. The fact that I was easily able to answer his question in a full sentence was a good sign I suppose as well. I passed a couple more people from this point, and really didn't start hurting until the last 800 meters or so. I ran 19-21km in 3:55, 3:55, and 3:51, some of my fastest of the day, which also felt great. (LR3)
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