Well that is all the running I plan to do before the big race. So that is 82 runs since I bought the first pair of shoes back in May. My total distance with the last two runs (5k, and 8K) is 702 (215K). Not bad for 5 months.
Overall condition: I have a strange tightness that comes and goes in my right shin. No idea what it is but the point pain can be significant. Seems to be more of a problem when I have taken a day or two off. Both Achilles tendons bother me regularly, but the right one is definitely worse. I think that is still recovery from a sprained ankle over two years ago. The almost torn left achilles (4 years ago) is not as bad but can still be tender from day to day. The weakness in the right knee is there very occasionally but does not bother me when running. Otherwise, I am pretty good. My back hasn't caused me many issues. The hips are both feeling good. I definitely peaked as far as stretching is concerned in the summer. I look forward to taking the running back down to three or four days a week and adding in some yoga. I am supposed to take three or four days off after the race day. We will see.
Prediction: I feel like if I can go out at the right pace it is possible I will crack 40 minutes. With all the training I have done I feel like I can run through one big heart rate spike and get back into a rhythm. I don't think I can do a negative split and make the come back on the last half although finishing even with the pain is definitely my strong suit. The pace work I have done has given me a pretty good idea of how fast I need to be going. If I can manage to hit two K right on 8 minutes I believe it is doable. So best case scenario I will go with 39:30. Worst case scenario 42:00.
The question is do I follow the watch or follow how I feel. By this time Sunday I will either be looking for a new goal or trying to figure out what to do next. Wish me luck.
Friday, October 9, 2009
Tuesday, October 6, 2009
run 80
running total: 689 (201 k)
description: running wuth buddies after school. cool weather feeling good.
description: running wuth buddies after school. cool weather feeling good.
Monday, October 5, 2009
Runs 77-79.
Running total: 680 ( 192 K)
Daily Stats: 10, 11, 7 K runs.
Description: The first was a paced run around stanley park. I think it was about 10K and came in at about 47 minutes. This is pretty good considering I wasn't racing. The second was an hour of running. It came in just under 11 but it was a very good training pace run. Definitely nothing hard about it. The last run was just a morning 7 K. The temperature is way down it warm up takes a bit of time. Didn't stretch properly post run. I have had a weird sort of pain in the outside part of my right shin. It is kind of like a cramp and kind of like a strain. The weird thing is that it came on after two days of rest. Only five days till race day. Go Go Go.
Daily Stats: 10, 11, 7 K runs.
Description: The first was a paced run around stanley park. I think it was about 10K and came in at about 47 minutes. This is pretty good considering I wasn't racing. The second was an hour of running. It came in just under 11 but it was a very good training pace run. Definitely nothing hard about it. The last run was just a morning 7 K. The temperature is way down it warm up takes a bit of time. Didn't stretch properly post run. I have had a weird sort of pain in the outside part of my right shin. It is kind of like a cramp and kind of like a strain. The weird thing is that it came on after two days of rest. Only five days till race day. Go Go Go.
Tuesday, September 29, 2009
Run 74-76
Running total: 652 (164K)
Stats: 16 k, 6k, 10k,
So the commands were run for 1:30, run for 30 and run 10 k, all of them easy. The 16 K was the best it has ever felt. The 6 K was also really good and then the coup de grace should have come this morning but the 10 K felt really good. My legs are feeling it tonight but I have a plan to go and do a killer workout tomorrow morning. I am definitely on my training schedule so far. This weekend will be tough but if I can make it through to Sunday without gaining 10 pounds or missing three days in a row I will be doing well. Next week looks even busier than this one. I am sure I can make it to the middle of November. That is when everything will slow down. Thank goodness.
Stats: 16 k, 6k, 10k,
So the commands were run for 1:30, run for 30 and run 10 k, all of them easy. The 16 K was the best it has ever felt. The 6 K was also really good and then the coup de grace should have come this morning but the 10 K felt really good. My legs are feeling it tonight but I have a plan to go and do a killer workout tomorrow morning. I am definitely on my training schedule so far. This weekend will be tough but if I can make it through to Sunday without gaining 10 pounds or missing three days in a row I will be doing well. Next week looks even busier than this one. I am sure I can make it to the middle of November. That is when everything will slow down. Thank goodness.
Friday, September 25, 2009
Run 68 - 73
Running Total: 620, (132 K)
Description: 6 runs totalling 52 K
Some slow runs. One race with a time of 42:10. On 2K x 5 with pace at 7:50. 90 seconds rest. Cracked on the last three slowed to probably 8:00, 8:15 and 8:20. First interval was pretty good and finished about 10 seconds early. Even split five seconds on first half five seconds on second. Second was tough but made it with a few seconds to spare. Third was rough. Tried to use my racing stride. Pretty good at holding the stride but when I am tired I think about 4:05 to 4:10 is about my best pace without completely blowing up. Should be interesting to see how things go on the 1K intervals. Longest run on Sunday. Feeling strong. Right calf is still bothering me but mostly after the runs and nothing super intense.
Description: 6 runs totalling 52 K
Some slow runs. One race with a time of 42:10. On 2K x 5 with pace at 7:50. 90 seconds rest. Cracked on the last three slowed to probably 8:00, 8:15 and 8:20. First interval was pretty good and finished about 10 seconds early. Even split five seconds on first half five seconds on second. Second was tough but made it with a few seconds to spare. Third was rough. Tried to use my racing stride. Pretty good at holding the stride but when I am tired I think about 4:05 to 4:10 is about my best pace without completely blowing up. Should be interesting to see how things go on the 1K intervals. Longest run on Sunday. Feeling strong. Right calf is still bothering me but mostly after the runs and nothing super intense.
Thursday, September 17, 2009
Run 67
Running totals: 568 (80K)
Daily Stats: Early morning, warm, damp, 7.15 K, 33:52, 4:38 min/k.
Description: I was feeling pretty good after an off day. So after a pretty good warm up and one false start I got off to a pretty quick start. The first 2 k I was going at about 5 min/k. Had some stretches in the low 420's. However, it was not a race pace. Definitely up tempo maybe 80%. Plan to do some intervals tomorrow.
Daily Stats: Early morning, warm, damp, 7.15 K, 33:52, 4:38 min/k.
Description: I was feeling pretty good after an off day. So after a pretty good warm up and one false start I got off to a pretty quick start. The first 2 k I was going at about 5 min/k. Had some stretches in the low 420's. However, it was not a race pace. Definitely up tempo maybe 80%. Plan to do some intervals tomorrow.
Tuesday, September 15, 2009
Run 66
Running Total: 561 (73 K)
Daily Stats: Early evening, 10K, 54 min, warm, sunny.
Description: Brought the kiddies home and then went for a run with one of my coworkers. Felt pretty tight in the ankles, especially the right one. Recently my warm ups have been pretty weak. Also been slacking on the warm down stretching. The pace of life is definitely picking up. All in all felt like a pretty good run. I did have a pretty harsh low blood sugar section where I would have killed for some food. Gotta have a banana when going for the pre dinner run. The craving did subside but it was pretty intense.
Daily Stats: Early evening, 10K, 54 min, warm, sunny.
Description: Brought the kiddies home and then went for a run with one of my coworkers. Felt pretty tight in the ankles, especially the right one. Recently my warm ups have been pretty weak. Also been slacking on the warm down stretching. The pace of life is definitely picking up. All in all felt like a pretty good run. I did have a pretty harsh low blood sugar section where I would have killed for some food. Gotta have a banana when going for the pre dinner run. The craving did subside but it was pretty intense.
Monday, September 14, 2009
Run 65
Running total: 551 (63 K)
Description: 6 K, Early morning run. Cool but not cold. Not much of a warm up but I was late getting out the door so I just had to go. Middling warm down but I hit all the main points. The run felt good and once warmed up I was feeling pretty strong. Definitely a slow, low heart rate piece.
Description: 6 K, Early morning run. Cool but not cold. Not much of a warm up but I was late getting out the door so I just had to go. Middling warm down but I hit all the main points. The run felt good and once warmed up I was feeling pretty strong. Definitely a slow, low heart rate piece.
Sunday, September 13, 2009
Run 62, 63, 64.
Running total: 545 K ( 57K)
Description: One early morning run. One post hang over run. Then a pushing the stroller, Terry Fox run at a pretty good clip with the Mrs. Today should have been the 16 K long run however it wasn't meant to be. I think I am back track. Should be a morning run tomorrow. The weight continues to yo yo around between 93 and 92 Kilos. Have to work on eating properly.
Description: One early morning run. One post hang over run. Then a pushing the stroller, Terry Fox run at a pretty good clip with the Mrs. Today should have been the 16 K long run however it wasn't meant to be. I think I am back track. Should be a morning run tomorrow. The weight continues to yo yo around between 93 and 92 Kilos. Have to work on eating properly.
Wednesday, September 9, 2009
Run 61
Running total: 524 K, (36)
Description: Half hour warm up run keeping the hr below 145. 15 minutes of building intervals to a max of 19 km/h. 15 km/h seemed pretty reasonable when properly warmed up. Finished with a moderate paced run home for the last 15 minutes.
Description: Half hour warm up run keeping the hr below 145. 15 minutes of building intervals to a max of 19 km/h. 15 km/h seemed pretty reasonable when properly warmed up. Finished with a moderate paced run home for the last 15 minutes.
Monday, September 7, 2009
Run 59, 60
Running total: 512K (24)
Description: First 10 k was a race. I warmed up pretty well and then timed myself. The first 2 K were right on 4:00 min kilometers. After that I broke down and my slowest stretch was at about 4:30. I finished with an average time of 4:16 min/k and a total time of 42:39. Took a while to get into the groove. Will have to do a much more prolific warm up on the actual race day. Drank lots of water pre race and was not dry mouthed by the end. The hill sections really slowed me down. I enjoyed a spring from the down hills but coming up really put a dent in my speed. Finished strong but will have to start my kick at about the 8K mark in the actual race and just try to keep increasing all the way home. My kick was just under 1 K in the race.
The flat course in Kelowna will be quite helpful I think. With a month to go I am feeling pretty good about my time but shaving off 2 minutes will be a real real challenge. I think I will be able to pace myself come the actual race day.
6 K today was a no watch run. Felt pretty strong and kept the heart rate down. Morning and cool. I actually wore a sweat shirt.
Description: First 10 k was a race. I warmed up pretty well and then timed myself. The first 2 K were right on 4:00 min kilometers. After that I broke down and my slowest stretch was at about 4:30. I finished with an average time of 4:16 min/k and a total time of 42:39. Took a while to get into the groove. Will have to do a much more prolific warm up on the actual race day. Drank lots of water pre race and was not dry mouthed by the end. The hill sections really slowed me down. I enjoyed a spring from the down hills but coming up really put a dent in my speed. Finished strong but will have to start my kick at about the 8K mark in the actual race and just try to keep increasing all the way home. My kick was just under 1 K in the race.
The flat course in Kelowna will be quite helpful I think. With a month to go I am feeling pretty good about my time but shaving off 2 minutes will be a real real challenge. I think I will be able to pace myself come the actual race day.
6 K today was a no watch run. Felt pretty strong and kept the heart rate down. Morning and cool. I actually wore a sweat shirt.
Friday, September 4, 2009
Run 58
Running Total: 496 K (8 K)
Daily Stats: 8k, morning, cool, sunny/overcast.
Description: Was meant to be a slow pace run, didn't even take the watch. However, the fact that I could be racing in a little over a month is hard to let go of. So it was meant to be a slow run but it was half slow half tempo. Put on the new shoes today. Felt really really good. My feet were starting to feel tired and my calves were getting tight all the time. So with the change over to the new shoes we will see if the 500K limit is true. Tomorrow should be a true slow run as Sunday will be my individual 10 K race. Looking to crack 44 min. Fingers crossed.
Could have worn a long sleeve today. Will think about either the jacket or the vest for tomorrow.
Daily Stats: 8k, morning, cool, sunny/overcast.
Description: Was meant to be a slow pace run, didn't even take the watch. However, the fact that I could be racing in a little over a month is hard to let go of. So it was meant to be a slow run but it was half slow half tempo. Put on the new shoes today. Felt really really good. My feet were starting to feel tired and my calves were getting tight all the time. So with the change over to the new shoes we will see if the 500K limit is true. Tomorrow should be a true slow run as Sunday will be my individual 10 K race. Looking to crack 44 min. Fingers crossed.
Could have worn a long sleeve today. Will think about either the jacket or the vest for tomorrow.
Thursday, September 3, 2009
Run 54 - 57
4 runs of length 13, 5, 9, 7.
Running total: 488 K
Description: 13 k, morning long distance slow paced run. The legs felt strong the whole way. Not a spectacular time but that wasn't what I was going for.
5K, a monday morning run on my first day back to work. Good stretching as a warm down but warm up was a little light.
9K, a tuesday afternoon run. Killer killer hot. Ran with a buddy but we took it slow. I was able to cope even with the intense heat but that is definitely not recommended. Morning runs are better.
7K, first interval run. I put in 4 race speed sections of around 2 minutes. Choose an end point rather than a time interval. Length was probably about half a kilometer. The inbetween sections were still pretty strong considering the pace I managed to attain and hold. Definitely slower in the last interval.
I need to work on my racing technique. Probably should go to the school field and work on my 400m and 100m form. Perhaps these workouts should be on top of my distance runs.
Also plan to go out with a friend on his bike to see what 10 km/h, 12 km/h, 15km/h feel like and to see how fast my max running speed is. Just gotta stick with the plan and the good lord willing everything will work out right.
Running total: 488 K
Description: 13 k, morning long distance slow paced run. The legs felt strong the whole way. Not a spectacular time but that wasn't what I was going for.
5K, a monday morning run on my first day back to work. Good stretching as a warm down but warm up was a little light.
9K, a tuesday afternoon run. Killer killer hot. Ran with a buddy but we took it slow. I was able to cope even with the intense heat but that is definitely not recommended. Morning runs are better.
7K, first interval run. I put in 4 race speed sections of around 2 minutes. Choose an end point rather than a time interval. Length was probably about half a kilometer. The inbetween sections were still pretty strong considering the pace I managed to attain and hold. Definitely slower in the last interval.
I need to work on my racing technique. Probably should go to the school field and work on my 400m and 100m form. Perhaps these workouts should be on top of my distance runs.
Also plan to go out with a friend on his bike to see what 10 km/h, 12 km/h, 15km/h feel like and to see how fast my max running speed is. Just gotta stick with the plan and the good lord willing everything will work out right.
Saturday, August 29, 2009
Runs 50 - 53.
So the remaining four runs at the coast of the following distances.
10, 6, 10, 3. For a new running total of
Running total: 452 K
Description: New West Sea Wall. Burnaby Lake. Stanley Park. English Bay Sea wall. Stanley Park. New West Sea Wall.
It was good running. Some quite up tempo pieces. Other slow runs. Good times. Feeling fast.
10, 6, 10, 3. For a new running total of
Running total: 452 K
Description: New West Sea Wall. Burnaby Lake. Stanley Park. English Bay Sea wall. Stanley Park. New West Sea Wall.
It was good running. Some quite up tempo pieces. Other slow runs. Good times. Feeling fast.
Monday, August 24, 2009
Run 48 and 49
Running Total: 423
Stats: 5K, 10K, morning, sunny, mild.
Description: The first was an easy run on the boardwalk near my mom's house. Good warm up and warm down. Felt very good and took it pretty easy. The distance is a guess because I ran for half an hour.
The second run was a Burnaby Lake run. Ran with the Mrs. and the pace was great. Took around an hour but felt really good running it. Could have used a better warm up but she was ready to go. Warm down was great.
Off day today and back at it tomorrow.
Stats: 5K, 10K, morning, sunny, mild.
Description: The first was an easy run on the boardwalk near my mom's house. Good warm up and warm down. Felt very good and took it pretty easy. The distance is a guess because I ran for half an hour.
The second run was a Burnaby Lake run. Ran with the Mrs. and the pace was great. Took around an hour but felt really good running it. Could have used a better warm up but she was ready to go. Warm down was great.
Off day today and back at it tomorrow.
Thursday, August 20, 2009
Run 47
Running Total: 408 K
Daily Stats: 7.15 K, morning, sunny, warm.
Description: Second day of running without a watch. Felt pretty good. Warm up and warm down as usual. Didn't get out the door early enough. Weather has been perfect for the last few days but it is starting to heat up now. Will be running at the coast for the next little while. Really looking forward to that.
Daily Stats: 7.15 K, morning, sunny, warm.
Description: Second day of running without a watch. Felt pretty good. Warm up and warm down as usual. Didn't get out the door early enough. Weather has been perfect for the last few days but it is starting to heat up now. Will be running at the coast for the next little while. Really looking forward to that.
Wednesday, August 19, 2009
Run 46
Running Total: 401 K
Daily Stats: 5K, morning, sunny, warm.
Description: Good warm up and warm down. I timed the warm up and it takes about 15 minutes. About 8 min in to the run I couldn't remember where the timing points where on that particular course. So I just turned off the stop watch. It was quite liberating. Do I really need hard stats from what is really just an easy training run. Sometimes I find myself racing the clock on these supposedly easy runs to try and turn in a better time. Shutting it off took all emphasis on going fast away. It was really nice. From now on I am going to try and do my easy runs without a watch. Should be interesting.
Daily Stats: 5K, morning, sunny, warm.
Description: Good warm up and warm down. I timed the warm up and it takes about 15 minutes. About 8 min in to the run I couldn't remember where the timing points where on that particular course. So I just turned off the stop watch. It was quite liberating. Do I really need hard stats from what is really just an easy training run. Sometimes I find myself racing the clock on these supposedly easy runs to try and turn in a better time. Shutting it off took all emphasis on going fast away. It was really nice. From now on I am going to try and do my easy runs without a watch. Should be interesting.
Tuesday, August 18, 2009
Run 45
Running Total: 396 K
Daily Stats: 8.43 K, 46:49, 5:33 min/k, morning, sunny, mild, No hr data.
Description: Normal warm up and warm down. Didn't even wear the hr strap. Very controlled and easy pace. Felt very good in the second half. Powered up the little hill but wasn't labouring with the breathing. There is definitely something to be said for going out with a reasonable pace. The second half definitely feels better and you can probably build your pace more smoothly.
Daily Stats: 8.43 K, 46:49, 5:33 min/k, morning, sunny, mild, No hr data.
Description: Normal warm up and warm down. Didn't even wear the hr strap. Very controlled and easy pace. Felt very good in the second half. Powered up the little hill but wasn't labouring with the breathing. There is definitely something to be said for going out with a reasonable pace. The second half definitely feels better and you can probably build your pace more smoothly.
Monday, August 17, 2009
Run 44
Running Total: 388 K
Daily Stats: 10k, 54:30, 5:27 min/k, morning, partly overcast, cool, avg hr 149
Description: Usual warm up. Hr Monitor was not working properly either way high or way low to start with. Didn't use the alarm. Just tried to stay within my self. Calves were tight even after two day off. Had a five minute section in the second to last bit. That seems weird but I was going pretty well at that point. Maybe I missed some timing point or other. Otherwise my speed was pretty consistent. Felt good by the end and did a pretty good warm down. Need to stretch tonight before going to bed.
Daily Stats: 10k, 54:30, 5:27 min/k, morning, partly overcast, cool, avg hr 149
Description: Usual warm up. Hr Monitor was not working properly either way high or way low to start with. Didn't use the alarm. Just tried to stay within my self. Calves were tight even after two day off. Had a five minute section in the second to last bit. That seems weird but I was going pretty well at that point. Maybe I missed some timing point or other. Otherwise my speed was pretty consistent. Felt good by the end and did a pretty good warm down. Need to stretch tonight before going to bed.
Friday, August 14, 2009
Run 43
Running Total: 378 K
Daily Stats: 8.43 K, 46:48, 5:33 min/k, morning, overcast, cool breezy, avg hr 141
Description: Weak warm up and no warm down stretching (for this I will pay, unless I get it in later). Didn't feel all that fast but looking at the times my splits were way down. I didn't use the hr alarm again and am feeling like I can run at a pretty good pace just by judging from my own breathing and feeling. Have to try and get in two runs while we are camping this weekend. Should be interesting.
Daily Stats: 8.43 K, 46:48, 5:33 min/k, morning, overcast, cool breezy, avg hr 141
Description: Weak warm up and no warm down stretching (for this I will pay, unless I get it in later). Didn't feel all that fast but looking at the times my splits were way down. I didn't use the hr alarm again and am feeling like I can run at a pretty good pace just by judging from my own breathing and feeling. Have to try and get in two runs while we are camping this weekend. Should be interesting.
Wednesday, August 12, 2009
Run 42
Running Total: 370
Daily Stats: 7.15 K, 38:52, 5:26 min/k, late morning, overcast, cool, avg hr 154
Description: So I didn't have the heart rate alarm on so when I went over my top end it didn't signal me. I did not run hard, just a nice enjoyable pace. It was definitely above a jog but was not in any way a hard run. Most of the time the heart rate was pretty down. I had a couple of 200 sections when the monitor was wonk but mostly it seemed to be in the 140 - 150 range. Felt really good running it and did a proper warm up and warm down. Leaving was late because my motivation to go running was real low. Not using the alarm was meant to counter act this. Just running with no stipulations is much easier than worrying about keeping my heart rate in some zone. Still felt conversational but I am sure it was still above my target zone. My weight has responded to the running everyday. I am down about 92.5 kilos which is about 5 pounds below my usual weight. Current goal is to break 200 pounds or 91 kilos. Not too far to go. Then we will be in maintenance mode.
Daily Stats: 7.15 K, 38:52, 5:26 min/k, late morning, overcast, cool, avg hr 154
Description: So I didn't have the heart rate alarm on so when I went over my top end it didn't signal me. I did not run hard, just a nice enjoyable pace. It was definitely above a jog but was not in any way a hard run. Most of the time the heart rate was pretty down. I had a couple of 200 sections when the monitor was wonk but mostly it seemed to be in the 140 - 150 range. Felt really good running it and did a proper warm up and warm down. Leaving was late because my motivation to go running was real low. Not using the alarm was meant to counter act this. Just running with no stipulations is much easier than worrying about keeping my heart rate in some zone. Still felt conversational but I am sure it was still above my target zone. My weight has responded to the running everyday. I am down about 92.5 kilos which is about 5 pounds below my usual weight. Current goal is to break 200 pounds or 91 kilos. Not too far to go. Then we will be in maintenance mode.
Tuesday, August 11, 2009
Run 41
Running Total: 363k
Daily Stats: 9.9 K, 56:02, 5:40 min/k, morning, overcast, mild, avg hr 138
Description: Regular warm up with some stretching. Felt really really good today. The first two k were in 5:23, the down hill portion really helped but being properly warmed up went a long way too. I think the cooler weather may have had something to do with it but I also think that the race on Sunday actually helped with some strength. Didn't do enough warm down or stretching because we have stuff to do. Will try and stretch during the day.
Daily Stats: 9.9 K, 56:02, 5:40 min/k, morning, overcast, mild, avg hr 138
Description: Regular warm up with some stretching. Felt really really good today. The first two k were in 5:23, the down hill portion really helped but being properly warmed up went a long way too. I think the cooler weather may have had something to do with it but I also think that the race on Sunday actually helped with some strength. Didn't do enough warm down or stretching because we have stuff to do. Will try and stretch during the day.
Monday, August 10, 2009
Run 40
Running total: 353 k
Daily Stats: 4.91k, 29:02, 5:55 min/k, morning, sunny, warm, avg hr 134.
Description: Changed the low end on my hr moniter. This means I feel less pressure to start fast and get up over my low end threshhold. So I had a very relaxed five k this morning. No real warm up but I did do some yoga and stretching. Good warm down, still need to stretch the hips. Just a good relaxed jog. This was a true jog and seemed pretty appropriate for the day after. This week my goal is to focus on the post run stretching and stretching through the day.
Daily Stats: 4.91k, 29:02, 5:55 min/k, morning, sunny, warm, avg hr 134.
Description: Changed the low end on my hr moniter. This means I feel less pressure to start fast and get up over my low end threshhold. So I had a very relaxed five k this morning. No real warm up but I did do some yoga and stretching. Good warm down, still need to stretch the hips. Just a good relaxed jog. This was a true jog and seemed pretty appropriate for the day after. This week my goal is to focus on the post run stretching and stretching through the day.
Sunday, August 9, 2009
Run 39
Running total: 348k
Daily Stats: 7.15k, 30:55, 4:19 min/k, morning, overcast, cool, avg hr 164
Description: Today was race day. I was aiming for 4:15. One fast segment, one slow segment and the other three were right on 4:19. Great warm up. Five minutes walk away, five minutes jog walk back, yoga and real stretching, run jog 100m a few times. More stretching. Ready to go. Warm down was yoga stretching and some real stretching.
As for the race went out pretty good. Took a while to get in the groove. Definitely wore down as the race went on. Final kick was probably down around 4:00 but that was only for about 200m. Need to work on lengthening that final kick out.
Daily Stats: 7.15k, 30:55, 4:19 min/k, morning, overcast, cool, avg hr 164
Description: Today was race day. I was aiming for 4:15. One fast segment, one slow segment and the other three were right on 4:19. Great warm up. Five minutes walk away, five minutes jog walk back, yoga and real stretching, run jog 100m a few times. More stretching. Ready to go. Warm down was yoga stretching and some real stretching.
As for the race went out pretty good. Took a while to get in the groove. Definitely wore down as the race went on. Final kick was probably down around 4:00 but that was only for about 200m. Need to work on lengthening that final kick out.
Saturday, August 8, 2009
Run 38
Running total: 341 k
Daily Stats: 4.93 K, 27:55, 5:40 min/k, sunny, morning, warm.
Description: Tried riding the bike for a warm up. I think it got the blood moving but did not get the achilles warm enough. Really tight when I started running even when I did the start up yoga stretching. The run was tight for the first 8 minutes but I loosened up after that. Felt pretty good the whole way. Really good warm down stretching. Did most of my yoga routine and even the relaxation at the end. Giving a lot of thought to tomorrows warm up. I think I will walk away for ten minutes and then jog walk back. Yoga stretching. Some jog to sprint warm ups on the road and then off. I plan to race the 7.15 K route. My goal is 3o min. That would be 4:15 min/k. Have no idea if I can do that but I do having my timing point numbers.
Daily Stats: 4.93 K, 27:55, 5:40 min/k, sunny, morning, warm.
Description: Tried riding the bike for a warm up. I think it got the blood moving but did not get the achilles warm enough. Really tight when I started running even when I did the start up yoga stretching. The run was tight for the first 8 minutes but I loosened up after that. Felt pretty good the whole way. Really good warm down stretching. Did most of my yoga routine and even the relaxation at the end. Giving a lot of thought to tomorrows warm up. I think I will walk away for ten minutes and then jog walk back. Yoga stretching. Some jog to sprint warm ups on the road and then off. I plan to race the 7.15 K route. My goal is 3o min. That would be 4:15 min/k. Have no idea if I can do that but I do having my timing point numbers.
Friday, August 7, 2009
Run 37
Running Total: 336k
Daily Stats: 7.15 k. 40:36, 5:41 min/k, late morning, sunny, hot, avg hr 141
Description: late start today. Proper warm up and warm down. Might start going for a 10 min bike ride as a warm up. The run felt good and was pretty fast. Heat of the day keeps the hr up. Need to get to bed earlier and up earlier. Read an online running article talking about having to put in the miles before getting fast. Tough to keep this thought in my head. Constantly wanting to pick up the pace when I run. Definitely need to have a fast run at least every week. Something to look forward to.
Daily Stats: 7.15 k. 40:36, 5:41 min/k, late morning, sunny, hot, avg hr 141
Description: late start today. Proper warm up and warm down. Might start going for a 10 min bike ride as a warm up. The run felt good and was pretty fast. Heat of the day keeps the hr up. Need to get to bed earlier and up earlier. Read an online running article talking about having to put in the miles before getting fast. Tough to keep this thought in my head. Constantly wanting to pick up the pace when I run. Definitely need to have a fast run at least every week. Something to look forward to.
Thursday, August 6, 2009
Run 36
Running TOtal: 329 k
Daily Stats: 11.24k, 1:03:24. 5:39min/k, late morning, overcast, warm, avg hr 139
Description: Weak warm up, no warm down, went on a searching run all over town looking for my bike and trailer. Temps were way down thus the higher average speed and lower avg hr. Near the end I had lots of times where I was over the zone.
Daily Stats: 11.24k, 1:03:24. 5:39min/k, late morning, overcast, warm, avg hr 139
Description: Weak warm up, no warm down, went on a searching run all over town looking for my bike and trailer. Temps were way down thus the higher average speed and lower avg hr. Near the end I had lots of times where I was over the zone.
Wednesday, August 5, 2009
Run 35
Running Total: 318 k
Daily Stats: 7.15 k, 41:26, 5:48 min/k, late morning, hazy, warm, avg hr 142.
Description: Late start, 10:30. But the temperature is down a little today. Stopped to give directions at one point for about 10 seconds. Felt pretty good during the run. I think the sun and heat was the main reason for the up heartbeat. Watch is still acting weird. May need to change batteries. Didn't do the warm down as the wife was heading out for her run.
Daily Stats: 7.15 k, 41:26, 5:48 min/k, late morning, hazy, warm, avg hr 142.
Description: Late start, 10:30. But the temperature is down a little today. Stopped to give directions at one point for about 10 seconds. Felt pretty good during the run. I think the sun and heat was the main reason for the up heartbeat. Watch is still acting weird. May need to change batteries. Didn't do the warm down as the wife was heading out for her run.
Tuesday, August 4, 2009
Run 34
Running Total: 311 K
Daily Stats: 9.9 k, 56:38, 5:43 min/k, morning, sunny, warmer, avg hr 138.
Description: Steady state, slow 10 k. Working out my race route. Need to add another block on the end to make it exactly 10k. Really I should cheat myself and make it a little over 10 so that in an actual race it will feel like I am finishing a little early. Need to work out my goal times for each of my timing points. After a day off my achilles and calves felt really tight. Probably need to do some cross training to loosen them up. Either that or lots and lots of stretching. Did my warm up and warm down today. Left at 7:30 and it was starting to warm up on the second half. Really, really need to be starting the run before 7:00. I am a littled worried about the two days when I go camping. Trying to get the runs in will be tough.
Daily Stats: 9.9 k, 56:38, 5:43 min/k, morning, sunny, warmer, avg hr 138.
Description: Steady state, slow 10 k. Working out my race route. Need to add another block on the end to make it exactly 10k. Really I should cheat myself and make it a little over 10 so that in an actual race it will feel like I am finishing a little early. Need to work out my goal times for each of my timing points. After a day off my achilles and calves felt really tight. Probably need to do some cross training to loosen them up. Either that or lots and lots of stretching. Did my warm up and warm down today. Left at 7:30 and it was starting to warm up on the second half. Really, really need to be starting the run before 7:00. I am a littled worried about the two days when I go camping. Trying to get the runs in will be tough.
Sunday, August 2, 2009
Run 33
Running Total: 301 k
Daily Stats: 11.36k, 1:04:55, 5:43 min/k, morning, sunny, breeze, cool/warm, avg hr 137.
Description: Left by 7:00 and that made all the difference. Fairly cool and lots of shade to run in with the sun being low in the sky. Probably leaving by 6:30 would be even better. Warm up and warm down as usual. I will need to do a way more thorough warm up on race/interval days. I feel like I am getting stronger but also getting slower. Haven't had a hard run in more than 8 days now. Starting to feel a little worried about turning it on for a race day. I plan to take up the k's next week. This week was 50 k. Hoping for 55 next week. Trying to move up to somewhere near 70.
Daily Stats: 11.36k, 1:04:55, 5:43 min/k, morning, sunny, breeze, cool/warm, avg hr 137.
Description: Left by 7:00 and that made all the difference. Fairly cool and lots of shade to run in with the sun being low in the sky. Probably leaving by 6:30 would be even better. Warm up and warm down as usual. I will need to do a way more thorough warm up on race/interval days. I feel like I am getting stronger but also getting slower. Haven't had a hard run in more than 8 days now. Starting to feel a little worried about turning it on for a race day. I plan to take up the k's next week. This week was 50 k. Hoping for 55 next week. Trying to move up to somewhere near 70.
Saturday, August 1, 2009
Run 32
Running Total: 290
Daily Stats: 4.91 k, 27:32, 5:36 min/k, morning sunny warm, avg hr 133.
Description: Regular warm up, legs were feeling not so tight to start with. Got off to a post 8:00 start so it was hotter than it needed to be. HR didn't spike that much but I think I need a change of battery in the hr monitor or the watch. Getting some funny hr readings.
Daily Stats: 4.91 k, 27:32, 5:36 min/k, morning sunny warm, avg hr 133.
Description: Regular warm up, legs were feeling not so tight to start with. Got off to a post 8:00 start so it was hotter than it needed to be. HR didn't spike that much but I think I need a change of battery in the hr monitor or the watch. Getting some funny hr readings.
Friday, July 31, 2009
Run 31
Running Total: 285
Daily Stats: 7.15 K, 40: 58, 5:44 min/k, moring, sunny, hot, avg hr 138.
Description: Got off to a late start. The seven k felt really good. Proper warm up and warm down. All intervals were roughly the same but definitely slowed from 5:30 to 5:55. Today was the seventh day in as row. Weight is starting to move. This may make running easier.
Daily Stats: 7.15 K, 40: 58, 5:44 min/k, moring, sunny, hot, avg hr 138.
Description: Got off to a late start. The seven k felt really good. Proper warm up and warm down. All intervals were roughly the same but definitely slowed from 5:30 to 5:55. Today was the seventh day in as row. Weight is starting to move. This may make running easier.
Thursday, July 30, 2009
Run 30
Running Total: 278 k
Daily Stats: 8.43 K, 48: 48, 5: 47 min/k, morning, sunny, warm, avg hr 136.
Description: Good warm up (walk run and stretching). Still takes me a while to get into the groove during the actual run. For a true race will need about a fifteen to twenty minute warm up at least. Last k has a short sharp hill stretch which blows out my heart rate and makes me bring it down to a walk. I may start just running through this and worrying about the heart rate once it levels out again. Still need to leave earlier. Cool morning runs are cool.
Daily Stats: 8.43 K, 48: 48, 5: 47 min/k, morning, sunny, warm, avg hr 136.
Description: Good warm up (walk run and stretching). Still takes me a while to get into the groove during the actual run. For a true race will need about a fifteen to twenty minute warm up at least. Last k has a short sharp hill stretch which blows out my heart rate and makes me bring it down to a walk. I may start just running through this and worrying about the heart rate once it levels out again. Still need to leave earlier. Cool morning runs are cool.
Wednesday, July 29, 2009
Run 29
Running Total: 270 K
Daily Stats: 5.84 K, 33:44, 5:48 min/k, morning, sunny, warm, avg hr 131.
Description: I was late getting out the door so I cut todays seven k short. I also skipped my warm up. Do not want to do either of those again. It took a long time to get up to my hr pace and my legs felt very tight for the first k and a half. Also I was really slow in the first two k. Overall this had a huge effect on the avg hr. It took me more than a minute to break 125. Otherwise I did a short warm down and that felt good. Must set the alarm for half an hour before I plan to leave.
Daily Stats: 5.84 K, 33:44, 5:48 min/k, morning, sunny, warm, avg hr 131.
Description: I was late getting out the door so I cut todays seven k short. I also skipped my warm up. Do not want to do either of those again. It took a long time to get up to my hr pace and my legs felt very tight for the first k and a half. Also I was really slow in the first two k. Overall this had a huge effect on the avg hr. It took me more than a minute to break 125. Otherwise I did a short warm down and that felt good. Must set the alarm for half an hour before I plan to leave.
Tuesday, July 28, 2009
Run 28
Running total: 264k
Daily Stats: 8.43K, 49:17, 5:51 min/k, morning, sunny, hot, avg hr 140
Description: Didn't leave until after 8:00. Felt really good but my splits dropped the whole way until my last k was over six minutes. Had to stop and walk to keep the hr below 145 on a hilly section. Was it the heat or was it my conditioning? Felt really good running. Four days in a row and I am starting to feel stronger. Did the warm up and cool down as usual. Feeling a bit of a pinch in my neck on the right side. Will need to watch that. Slept downstairs last night for the coolness but may not be able to take the mattress.
Daily Stats: 8.43K, 49:17, 5:51 min/k, morning, sunny, hot, avg hr 140
Description: Didn't leave until after 8:00. Felt really good but my splits dropped the whole way until my last k was over six minutes. Had to stop and walk to keep the hr below 145 on a hilly section. Was it the heat or was it my conditioning? Felt really good running. Four days in a row and I am starting to feel stronger. Did the warm up and cool down as usual. Feeling a bit of a pinch in my neck on the right side. Will need to watch that. Slept downstairs last night for the coolness but may not be able to take the mattress.
Monday, July 27, 2009
Run 27
Running total: 256
Daily Stats: 4.93 k, 27:21, 5:33 min/k, early morning, warm, clear, humid, avg hr 136
Description: This is a short off day run. Did small warm up to start with some walk run and stretching. I think I need to focus on the intense walk run to start. Yoga warm down was good at the end. In total I was out for about 40 minutes. Managed to make it back for the Mrs. by 7:00. The run was never super enjoyable but as this is my first three days in a row that is too be suspected. Still I managed a conversational hr and got it done.
Daily Stats: 4.93 k, 27:21, 5:33 min/k, early morning, warm, clear, humid, avg hr 136
Description: This is a short off day run. Did small warm up to start with some walk run and stretching. I think I need to focus on the intense walk run to start. Yoga warm down was good at the end. In total I was out for about 40 minutes. Managed to make it back for the Mrs. by 7:00. The run was never super enjoyable but as this is my first three days in a row that is too be suspected. Still I managed a conversational hr and got it done.
Sunday, July 26, 2009
Run 26
Running total: 251 K
Daily stats: 9.8 K, 56:37, 5:46 min/k, morning, sunny, hot, humid, avg hr 139.
Description: First time running two days in a row. HRM run keeping it under 145. Interestingly now my first two K is generally my fastest two k. Very quick warm up and once again a quite thorough warm down. Didn't get to bed early enough for the super early rise. Need to make the commitment.
Daily stats: 9.8 K, 56:37, 5:46 min/k, morning, sunny, hot, humid, avg hr 139.
Description: First time running two days in a row. HRM run keeping it under 145. Interestingly now my first two K is generally my fastest two k. Very quick warm up and once again a quite thorough warm down. Didn't get to bed early enough for the super early rise. Need to make the commitment.
Saturday, July 25, 2009
Run 25
Running Total: 241 k
Daily Stats: 8.43 k, 48:12, 5:43 min/k, morning, overcast, warm, humid, avg hr 138.
Description: So last night I took out the NYRRC guide to running and fitness from the library. Everything they say comes back to low heart rate, lots of miles. So I ran with the upper limit of 145 today on the hrm. I also did a warm up followed by some dynamic stretching. Then I did some yoga style stretching to warm down. The other big change is I am going to try and start running everyday. As long as I am doing reasonable distance at easy pace I should be able to take it up. The goal is to try and double my weekly output to about 60 - 70 k a week. This is all in preparation for the oct 11th ten k in Kelowna.
Daily Stats: 8.43 k, 48:12, 5:43 min/k, morning, overcast, warm, humid, avg hr 138.
Description: So last night I took out the NYRRC guide to running and fitness from the library. Everything they say comes back to low heart rate, lots of miles. So I ran with the upper limit of 145 today on the hrm. I also did a warm up followed by some dynamic stretching. Then I did some yoga style stretching to warm down. The other big change is I am going to try and start running everyday. As long as I am doing reasonable distance at easy pace I should be able to take it up. The goal is to try and double my weekly output to about 60 - 70 k a week. This is all in preparation for the oct 11th ten k in Kelowna.
Thursday, July 23, 2009
Run 24
Running total: 233 km
Daily Stats: 16.36k, 1:17:20, 5:20 min/k, morning, partially overcast, warm/cool, avg hr 153.
Description: This is the longest run I plan to do. Felt pretty good the whole way but was not doing any excessive speed. Feeling pretty spent now. I don't know what the combination of yoga before bed last night has on the runs. No major pains throughout the run. Some small hip flexor twinges. The soles of my feet feel tired. Both of these could be yoga related. Plan to take tomorrow and Monday as my off days. Two yogas and three runs a week. Gambarre.
Daily Stats: 16.36k, 1:17:20, 5:20 min/k, morning, partially overcast, warm/cool, avg hr 153.
Description: This is the longest run I plan to do. Felt pretty good the whole way but was not doing any excessive speed. Feeling pretty spent now. I don't know what the combination of yoga before bed last night has on the runs. No major pains throughout the run. Some small hip flexor twinges. The soles of my feet feel tired. Both of these could be yoga related. Plan to take tomorrow and Monday as my off days. Two yogas and three runs a week. Gambarre.
Tuesday, July 21, 2009
Run 23
Running Total: 217 km
Daily Stats: 8.43 K, 42:01, 4:58 min/k, morning, sunny, hot(24), avg hr 159.
Description: First run back home. It actually felt pretty laboured but after the warm up all my splits were under five minute kilometers. It didn't feel that fast. I missed my last run so this was five days between runs. By the end of the vacation I was feeling really tired and just didn't have it in me. I almost didn't get out of bed to go this morning because I thought the wife and I had swapped days. However, she assured me it was my day and off I went. Feels good to have it run. Definitely have to leave earlier (today was 8:00am) if I am going to get my run in before it gets hot. I also have to get my yoga on. Feeling really tight in my achilles and calves. Pretty sure my hips are in much the same condition.
Daily Stats: 8.43 K, 42:01, 4:58 min/k, morning, sunny, hot(24), avg hr 159.
Description: First run back home. It actually felt pretty laboured but after the warm up all my splits were under five minute kilometers. It didn't feel that fast. I missed my last run so this was five days between runs. By the end of the vacation I was feeling really tired and just didn't have it in me. I almost didn't get out of bed to go this morning because I thought the wife and I had swapped days. However, she assured me it was my day and off I went. Feels good to have it run. Definitely have to leave earlier (today was 8:00am) if I am going to get my run in before it gets hot. I also have to get my yoga on. Feeling really tight in my achilles and calves. Pretty sure my hips are in much the same condition.
Friday, July 17, 2009
Run 22
Running total: 209 k
Daily Stats: 11.93 K, 1:01:39, 5:09 min/k, morning, sunny, warm, shaded route, avg hr 154
Description: Running in Victoria. Wanted to go for about an hour. First ten minutes was very warmupish pace. After that I felt pretty strong. There were distance markers between about k 4 and 6. According to these I was doing 5 min k's or just under. Beautiful run around the peninsula with the parliament on it. Past beacon hill park and a little further south before turning back. Big bummer was wearing really low socks. I now have two massive blisters I will try and bandage for the run tomorrow. I am starting to have real tightness in the calves. Need to do more stretching and must try to get in a yoga session once a week. Preferably on a Sunday.
Daily Stats: 11.93 K, 1:01:39, 5:09 min/k, morning, sunny, warm, shaded route, avg hr 154
Description: Running in Victoria. Wanted to go for about an hour. First ten minutes was very warmupish pace. After that I felt pretty strong. There were distance markers between about k 4 and 6. According to these I was doing 5 min k's or just under. Beautiful run around the peninsula with the parliament on it. Past beacon hill park and a little further south before turning back. Big bummer was wearing really low socks. I now have two massive blisters I will try and bandage for the run tomorrow. I am starting to have real tightness in the calves. Need to do more stretching and must try to get in a yoga session once a week. Preferably on a Sunday.
Tuesday, July 14, 2009
Run 21
Running Total: 197 km
Daily Stats: 8.49 k, 45:09, 5:20 min/k, morning, overcast cool, avg hr 144
Description: First 18 min and 3 K was a very gentle warm up. Avg hr around 135. After that I ran pretty hard and did the last 5.5 k in 27 min. Some good hills in todays run. There was a 7% incline at one point and this definitely forced me to slow down. Otherwise a good run.
Daily Stats: 8.49 k, 45:09, 5:20 min/k, morning, overcast cool, avg hr 144
Description: First 18 min and 3 K was a very gentle warm up. Avg hr around 135. After that I ran pretty hard and did the last 5.5 k in 27 min. Some good hills in todays run. There was a 7% incline at one point and this definitely forced me to slow down. Otherwise a good run.
Saturday, July 11, 2009
Run 20
Running total: 189
Daily Stats: 9.82 K, 44:04, 4:29 min/k, sunrise, clear, cool, avg hr 165
Description: Today was a race day. I did a half hearted warm up before starting. Not really sufficient but some walking, jogging and stretching. Went out in at a 4:32 for the first 4 k, 5th was down at about 4:15, ballooned to 4:40 for 6 and 7, 8 was probably still up there but finished probably down close to 4:00. Definitely have a long way to go on the conditioning still. Also need some speed work. Kilometers 6, 7 and 8 are the three that I need to work on. The first half I am pretty sure I will be able to bring that down with race exuberance alone. 9 and 10 I will be able to kick it home in an actual race. So it is holding on from 6-8. Good to know where I am at. My recovery was excellent. Back at 115 hr within in a minute of finishing. Feeling pretty good right now. Also need to extend my run so it is actually a full 10 k.
Daily Stats: 9.82 K, 44:04, 4:29 min/k, sunrise, clear, cool, avg hr 165
Description: Today was a race day. I did a half hearted warm up before starting. Not really sufficient but some walking, jogging and stretching. Went out in at a 4:32 for the first 4 k, 5th was down at about 4:15, ballooned to 4:40 for 6 and 7, 8 was probably still up there but finished probably down close to 4:00. Definitely have a long way to go on the conditioning still. Also need some speed work. Kilometers 6, 7 and 8 are the three that I need to work on. The first half I am pretty sure I will be able to bring that down with race exuberance alone. 9 and 10 I will be able to kick it home in an actual race. So it is holding on from 6-8. Good to know where I am at. My recovery was excellent. Back at 115 hr within in a minute of finishing. Feeling pretty good right now. Also need to extend my run so it is actually a full 10 k.
Friday, July 10, 2009
Run 19
July 9, 2009.
Running total: 179 Km
Daily Stats: 8.03 k, 42:11, 5:16min/k, morning, 20 deg, sunny, avg hr 143
Description: Really was not into the running this morning. Stopped half way into my warm up to talk to a friend who just bought a tent trailer. So most of the run was spent at the same pace. Tacked an extra kilometer onto my seven K run. Seven is feeling a little short. 40 minutes feels like a good minimum time.
Running total: 179 Km
Daily Stats: 8.03 k, 42:11, 5:16min/k, morning, 20 deg, sunny, avg hr 143
Description: Really was not into the running this morning. Stopped half way into my warm up to talk to a friend who just bought a tent trailer. So most of the run was spent at the same pace. Tacked an extra kilometer onto my seven K run. Seven is feeling a little short. 40 minutes feels like a good minimum time.
Tuesday, July 7, 2009
Run 18
Running total: 171 k
Daily stats: 12.79k, 1:04:39, 5:03 min/km, overcast, 20 deg, avg hr 150.
Description: First time running this route. Definitely felt the legs. After 11k they started to feel a little stiff. Good burst from 7 to 9 k. Not all out race but definitely exuberant. That was a 4:45 pace. This run is a six interval run. My warm up 2 k at a 5:30 pace is becoming ingrained. This is a very good thing.
Daily stats: 12.79k, 1:04:39, 5:03 min/km, overcast, 20 deg, avg hr 150.
Description: First time running this route. Definitely felt the legs. After 11k they started to feel a little stiff. Good burst from 7 to 9 k. Not all out race but definitely exuberant. That was a 4:45 pace. This run is a six interval run. My warm up 2 k at a 5:30 pace is becoming ingrained. This is a very good thing.
Run 17
Saturday July 4th.
Running Total: 158 k
Daily Stats: 9.95 k, 52:22, 5:16 min/k, morning, sunny warm, avg hr 145
Description: A real steady state run. Concentrated on keeping the heart rate below 150. No bursts or finishing kick. Felt really good. Legs never got tired. This is the kind of training run I need to have at least once a week. Feel like I can start increasing my distance.
Running Total: 158 k
Daily Stats: 9.95 k, 52:22, 5:16 min/k, morning, sunny warm, avg hr 145
Description: A real steady state run. Concentrated on keeping the heart rate below 150. No bursts or finishing kick. Felt really good. Legs never got tired. This is the kind of training run I need to have at least once a week. Feel like I can start increasing my distance.
Thursday, July 2, 2009
Run 16.
Running total: 148 K.
Daily Stats: 7.15 k, 37:55, 5:18 min/k, midday, 33 degrees, sunny, avg hr 154
Description: I started off running with the rest of the family who were on bikes but they turned back at the 1 k mark. They also took the water bottle that I was planning to drink from which was why they came in the first place. It was really hot and I was dry mouthing and looking for a place to go to the washroom for the last two thirds. Did not push at all and though I had an interval at a 5:09 pace it was still a very reasonable run. Pretty impressed with the average heart rate but I am starting to understand that the six minutes of warm up run in the first k and a half have a large impact on my average. The true average for when I was running was probably closer to 160. On days when I am going hard might have to do a real 6-9 min warm up before starting the actual run. This will be a much better indicator of where I am actually running at.
Daily Stats: 7.15 k, 37:55, 5:18 min/k, midday, 33 degrees, sunny, avg hr 154
Description: I started off running with the rest of the family who were on bikes but they turned back at the 1 k mark. They also took the water bottle that I was planning to drink from which was why they came in the first place. It was really hot and I was dry mouthing and looking for a place to go to the washroom for the last two thirds. Did not push at all and though I had an interval at a 5:09 pace it was still a very reasonable run. Pretty impressed with the average heart rate but I am starting to understand that the six minutes of warm up run in the first k and a half have a large impact on my average. The true average for when I was running was probably closer to 160. On days when I am going hard might have to do a real 6-9 min warm up before starting the actual run. This will be a much better indicator of where I am actually running at.
Tuesday, June 30, 2009
Run 15
Running total: 141
Daily Stats: 11.36 k, 55:42, 4:55 min/k, early morning, sunny, 24 deg, avg hr 158
Description: Added on a four k loop to my usual seven k run. There is a gradual climb and two little rises so it adds some nice power pieces. My first 2 k were at about 5:30, really just a warm up pace. The next 4 k took just over five minutes each. The last five k were all around 4:40 per. My heart rate was pretty up by then. I spent most of that time around 170 beats per minute. So if my racing rate is 170 then I can probably hold somewhere between 4:30 and 4:40 at this pace. That is a 45 or 46 min 10 k. Even with being pumped for a race I am definitely not close to 40:00 yet. I did the longer run today trying to work on the stamina. I want to try and get some pieces that last more than an hour. I also want to start adding some real interval pieces with recovery pieces.
Daily Stats: 11.36 k, 55:42, 4:55 min/k, early morning, sunny, 24 deg, avg hr 158
Description: Added on a four k loop to my usual seven k run. There is a gradual climb and two little rises so it adds some nice power pieces. My first 2 k were at about 5:30, really just a warm up pace. The next 4 k took just over five minutes each. The last five k were all around 4:40 per. My heart rate was pretty up by then. I spent most of that time around 170 beats per minute. So if my racing rate is 170 then I can probably hold somewhere between 4:30 and 4:40 at this pace. That is a 45 or 46 min 10 k. Even with being pumped for a race I am definitely not close to 40:00 yet. I did the longer run today trying to work on the stamina. I want to try and get some pieces that last more than an hour. I also want to start adding some real interval pieces with recovery pieces.
Sunday, June 28, 2009
Run 14
Running total: 130 k
Daily Stats: 9.95 k, 49:18, 4:58 min/k, 26 degs, sunny with a nice breeze, no hr monitor.
Description: Nice slow start for first k and half. Then a pretty good pace, though I wasn't killing myself. I pushed for the last 400m and had a few slightly higher paced sections when something good was on the ipod but for the most part this was a medium-high intensity steady state run. When this run is an easy 50 min then I will be getting into my real training zone.
Daily Stats: 9.95 k, 49:18, 4:58 min/k, 26 degs, sunny with a nice breeze, no hr monitor.
Description: Nice slow start for first k and half. Then a pretty good pace, though I wasn't killing myself. I pushed for the last 400m and had a few slightly higher paced sections when something good was on the ipod but for the most part this was a medium-high intensity steady state run. When this run is an easy 50 min then I will be getting into my real training zone.
Thursday, June 25, 2009
Run 13
Running total: 120 k
Daily Stats: 6.98 k, 33:56, 4:50 min/k, 24 degrees, sunny, avg hr 154
Description: Running with a work buddy. We went out at a pretty good clip. No real warm up section. By the midway mark we were making good time and kept moving at the same clip. We didn't really push until the last 400m. Breathing was a little laboured but over all quite a comfortable pace. Michael Jackson has apparently died. So did Farah Fawcett. Weird day.
Daily Stats: 6.98 k, 33:56, 4:50 min/k, 24 degrees, sunny, avg hr 154
Description: Running with a work buddy. We went out at a pretty good clip. No real warm up section. By the midway mark we were making good time and kept moving at the same clip. We didn't really push until the last 400m. Breathing was a little laboured but over all quite a comfortable pace. Michael Jackson has apparently died. So did Farah Fawcett. Weird day.
Sunday, June 21, 2009
Run 12
Running Total: 113 k
Daily Stats: 7.17 km, 36:58. 5:09 min/k, overcast morning 16 degs, avg hr 152.
Description: I started at my warm up pace for the first k and a half. This is about 5:30 to 5:40 min per k. Hit 2.3 K at about 12 min, 5:30 min/k pace. So that last two thirds must have been down around 5:00 for me to average out to 5:09. Really happy with that. This was not a killer run by any means. I wasn't going slow and was using the ipod but I also was not totally out of breath. No bursts and I didn't finish with a sprint. So yeah, feeling good about this. Not so happy with the missed run on Friday. Hung over ness prevailed. Well someone is crying in the bath.
Daily Stats: 7.17 km, 36:58. 5:09 min/k, overcast morning 16 degs, avg hr 152.
Description: I started at my warm up pace for the first k and a half. This is about 5:30 to 5:40 min per k. Hit 2.3 K at about 12 min, 5:30 min/k pace. So that last two thirds must have been down around 5:00 for me to average out to 5:09. Really happy with that. This was not a killer run by any means. I wasn't going slow and was using the ipod but I also was not totally out of breath. No bursts and I didn't finish with a sprint. So yeah, feeling good about this. Not so happy with the missed run on Friday. Hung over ness prevailed. Well someone is crying in the bath.
Wednesday, June 17, 2009
Run 11
Running total: 106 km
Daily Stats: 53:24, 9.92 km, 5:24 min/km, 20 degrees, sunny/overcast/ drizzle , 151 hr
Description: Went out after dinner. Running with a buddy. Mostly just enjoyable pace. One 2:00 min burst at 3 k, last 750 m was race finish. Was down to riding the arm swing by the end of it. Felt pretty good even though it was after dinner. Just before five k the right foot was bothering me but that passed. Turns out the heart rate monitor was hanging up right where it was supposed to be. Just typical.
Daily Stats: 53:24, 9.92 km, 5:24 min/km, 20 degrees, sunny/overcast/ drizzle , 151 hr
Description: Went out after dinner. Running with a buddy. Mostly just enjoyable pace. One 2:00 min burst at 3 k, last 750 m was race finish. Was down to riding the arm swing by the end of it. Felt pretty good even though it was after dinner. Just before five k the right foot was bothering me but that passed. Turns out the heart rate monitor was hanging up right where it was supposed to be. Just typical.
Sunday, June 14, 2009
Run Ten.
Running total: 96 km.
Daily Stats: 7.12 km, mistimed, around 5:20 min/km, cool sunny morning, no avg hr
Description: A week after my last training run I managed to get back on the horse. I was stiff from gardening and didn't take the ipod. My pace was very consistent and most likely picked up as the run proceeded. I tried to take a lap time at about 18 minutes but stopped the watch instead. I also cannot locate my heart rate moniter. It should be around here somewhere but for now it is lost. All the technical difficulties aside the run was great. Even with some serious hamstring tightness from weeding I still felt really good running. It was my standard 7 k route and my best guess would be about 38 minutes. Its good to be back.
Daily Stats: 7.12 km, mistimed, around 5:20 min/km, cool sunny morning, no avg hr
Description: A week after my last training run I managed to get back on the horse. I was stiff from gardening and didn't take the ipod. My pace was very consistent and most likely picked up as the run proceeded. I tried to take a lap time at about 18 minutes but stopped the watch instead. I also cannot locate my heart rate moniter. It should be around here somewhere but for now it is lost. All the technical difficulties aside the run was great. Even with some serious hamstring tightness from weeding I still felt really good running. It was my standard 7 k route and my best guess would be about 38 minutes. Its good to be back.
Tuesday, June 9, 2009
Triathalon
Well today I ran a mini mini triathalon. It is called Storm the wall and has a 200m swim, 2 km run, and a 5 km bike ride. I managed it in just under 25 minutes which I was pleased with. The swim took 4 min and I didn't get my split on between the run and the bike. After the bike there is a 200m run followed by a 10 ft wall. The wall only took about 30 seconds so really the run and bike probably took about 19 min. 10 ish for the run would be my guess although I may have been slower than that. I had a wicked head ache afterwards and I don't know if it was the adrenalin, a lack of fluids or the startings of a cold.
I will miss my midweek run this week. Just a little too busy.
I will miss my midweek run this week. Just a little too busy.
Sunday, June 7, 2009
Run 9
Running total: 89 km
Daily Stats: 7.16 km, 40:24 min, 5:39 min/km, avg hr 144, overcast, occasional drizzle, 14 deg
Description: Sunday morning run with slow classical music mix. Even with tired legs still felt very strong. It feels like my legs are getting into running shape. Absolutely no problems or fatigue at all during this slow paced short run. If I can get to the point where this is a 5:10 min/km run then I think I will be close to my 40/10 zone. Just have to keep taking it slow and steady and stay the course.
Daily Stats: 7.16 km, 40:24 min, 5:39 min/km, avg hr 144, overcast, occasional drizzle, 14 deg
Description: Sunday morning run with slow classical music mix. Even with tired legs still felt very strong. It feels like my legs are getting into running shape. Absolutely no problems or fatigue at all during this slow paced short run. If I can get to the point where this is a 5:10 min/km run then I think I will be close to my 40/10 zone. Just have to keep taking it slow and steady and stay the course.
Friday, June 5, 2009
Run 8
Running total: 80km
Daily Stats: 9.06km, 44:34, 4:54min/ km, morning 24 deg, sunny, avg hr 159
Description: Steady state running with three race bursts each about two minutes long. I was surprised by the average speed. My first burst at 14 min was very fast, probably under four min k's. However, at this point that kind of speed is totally unsustainable. The second burst was a little better at about 32 min. The final burst was my finishing kick and felt pretty good. The shoes are feeling good but are really starting to feel broken in. Is this how they should feel or are they breaking down already. The Saucony's are definitely a much much softer shoe than the Adidas Bounce were. They feel good but I am worried about longevity.
Daily Stats: 9.06km, 44:34, 4:54min/ km, morning 24 deg, sunny, avg hr 159
Description: Steady state running with three race bursts each about two minutes long. I was surprised by the average speed. My first burst at 14 min was very fast, probably under four min k's. However, at this point that kind of speed is totally unsustainable. The second burst was a little better at about 32 min. The final burst was my finishing kick and felt pretty good. The shoes are feeling good but are really starting to feel broken in. Is this how they should feel or are they breaking down already. The Saucony's are definitely a much much softer shoe than the Adidas Bounce were. They feel good but I am worried about longevity.
Tuesday, June 2, 2009
Run 7
Running Total: 71 km
Daily Stats: 13.8 k, 1:16:30, 5:31min/km, Sunny, 30 degrees, afternoon, avg hr 156
Description: Buddy running after school, felt pretty well hydrated but it was too hot and we ran too long. Had a water break at 9 k. Made good time up a slight hill right before this maybe 500m and brought the heart rate way up. Mostly just low pace, comfortable for talking stuff. Felt pretty good at the end. If not for the thirst would have had a lot left. Still have to focus on smaller runs, under 10 and doing it not during the heat of the day. Totally different run. Most likely much better for me.
Daily Stats: 13.8 k, 1:16:30, 5:31min/km, Sunny, 30 degrees, afternoon, avg hr 156
Description: Buddy running after school, felt pretty well hydrated but it was too hot and we ran too long. Had a water break at 9 k. Made good time up a slight hill right before this maybe 500m and brought the heart rate way up. Mostly just low pace, comfortable for talking stuff. Felt pretty good at the end. If not for the thirst would have had a lot left. Still have to focus on smaller runs, under 10 and doing it not during the heat of the day. Totally different run. Most likely much better for me.
Sunday, May 31, 2009
Run 6
Running total: 57km
Running Stats: 7.2 k, 38:57, 5:24 min/km, early morning, warm, sunny, avg hr 140.
Description: Really early start, I rode the exercise bike for about ten minutes before starting. I think I was up at 152 beats at the end but overall I just kept a nice steady state pace. Very easy going and relaxed. I was back about a minute faster than I was on the way out but even with the bike warm up I still need a few minutes to get into it. It is getting real hot during the days so I am going to have to stay with early morning or after 8.
Running Stats: 7.2 k, 38:57, 5:24 min/km, early morning, warm, sunny, avg hr 140.
Description: Really early start, I rode the exercise bike for about ten minutes before starting. I think I was up at 152 beats at the end but overall I just kept a nice steady state pace. Very easy going and relaxed. I was back about a minute faster than I was on the way out but even with the bike warm up I still need a few minutes to get into it. It is getting real hot during the days so I am going to have to stay with early morning or after 8.
Thursday, May 28, 2009
Run 5
Running total: 50 K
Daily Stats: 9.05 K, 46:41, 5:09 min/km, sunny, 18 deg, avg hr 150.
Description: Running in New West with the up beat Ipod mix. Very steady state heading out. Did 4.5 k in exactly 25 min. Coming home I hit the upbeat portion with about 3 K to go. Really turned it on on a good gentle downhill section. Toopk 21:40 on the way home. However, the heart rate was way higher, average in the 170's for the last three K. Felt really good. I imagine that pace I was rolling at for those last three k might be the pace I need for my sub 40 although that may be wishfull thinking.
Daily Stats: 9.05 K, 46:41, 5:09 min/km, sunny, 18 deg, avg hr 150.
Description: Running in New West with the up beat Ipod mix. Very steady state heading out. Did 4.5 k in exactly 25 min. Coming home I hit the upbeat portion with about 3 K to go. Really turned it on on a good gentle downhill section. Toopk 21:40 on the way home. However, the heart rate was way higher, average in the 170's for the last three K. Felt really good. I imagine that pace I was rolling at for those last three k might be the pace I need for my sub 40 although that may be wishfull thinking.
Tuesday, May 26, 2009
Run Four
Running total : 41 k
Todays: Stats 8.7 k, 46:40, 5:24 min/km, 25 deg, overcast then sunny, avg hr: 150
Description: This was the buddy run I was looking for last week. Nice relaxed pace. We got some really good venting out. Had some good laughs. We kept up a pretty good pace, but still had enough to have some chat. Never got to that really parched place but was ready for some water by the time we got back. My right hip is still really tight but I am trying to stretch it. I am a little worried my shoes are too soft. I feel like they have already really settled in. I hope they last. Should get some nice coastal runs in on the weekend.
Todays: Stats 8.7 k, 46:40, 5:24 min/km, 25 deg, overcast then sunny, avg hr: 150
Description: This was the buddy run I was looking for last week. Nice relaxed pace. We got some really good venting out. Had some good laughs. We kept up a pretty good pace, but still had enough to have some chat. Never got to that really parched place but was ready for some water by the time we got back. My right hip is still really tight but I am trying to stretch it. I am a little worried my shoes are too soft. I feel like they have already really settled in. I hope they last. Should get some nice coastal runs in on the weekend.
Sunday, May 24, 2009
Run Three
Running Total: 22.5K
Todays Stats: 6.95 K, 39:50, 5:42 min/K, 20 degrees, Sunny, Avg Hr: 139
Description: Slow steady state run. Cool morning, 7:15 start. Did not push at all. My right hip feels very tight and the tightness radiates down my leg towards to the middle of the thigh. Need more stretching. Used a slow paced classical music mix. This definitely helped keep the pace down. Need to focus on having more low heart rate steady state runs and less races. Slow and steady building is what I need.
Todays Stats: 6.95 K, 39:50, 5:42 min/K, 20 degrees, Sunny, Avg Hr: 139
Description: Slow steady state run. Cool morning, 7:15 start. Did not push at all. My right hip feels very tight and the tightness radiates down my leg towards to the middle of the thigh. Need more stretching. Used a slow paced classical music mix. This definitely helped keep the pace down. Need to focus on having more low heart rate steady state runs and less races. Slow and steady building is what I need.
Thursday, May 21, 2009
Run Two
Running total: 15.5 k
Daily stats: 8.66k, 41:53, 26 degrees, sunny, hr - avg 165
Description: After school running with two running buddies. Planned to take it slow as they had both run twice in the last two days. They ended up going out fairly hard so I kept up. Then I tried to catch the front runner on the way home. Did not kill myself but ran way harder than I planned to. Will need to take it back down this weekend and get in some low heart rate stuff. Todays overall pace was 4:50 per km. 4:00 is a long long way away. However, I need to stay focused on this being a long term goal.
Daily stats: 8.66k, 41:53, 26 degrees, sunny, hr - avg 165
Description: After school running with two running buddies. Planned to take it slow as they had both run twice in the last two days. They ended up going out fairly hard so I kept up. Then I tried to catch the front runner on the way home. Did not kill myself but ran way harder than I planned to. Will need to take it back down this weekend and get in some low heart rate stuff. Todays overall pace was 4:50 per km. 4:00 is a long long way away. However, I need to stay focused on this being a long term goal.
Monday, May 18, 2009
Run One, New Shoes
Running total: 7 k
Today's stats: 6.98k, 34:45, 23 deg, sunny, avg HR 158.
Run description: Steady state trying to keep heart rate down. One four minute burst at about 12 minutes. 2 minutes hard to finish.
Feeling: New shoes were good, started off feeling like it was hard work. Took a while to get into the rhythm. New Ipod arm strap (Belkin) got the job done nicely. My right knee did not bother me at all. Glad I have the new shoes. Hard to keep the pace down. Once I got my heart rate up after the first burst could not get back below 150.
So my goal is to run 10 k in less than 40 minutes. I would like to do that this fall but seeing as I am only turning 37 this summer I guess I still have three years to fulfill my goal. I may try and work my way up to half marathon distances but so far I always end up getting injured around 16 k distances. As for this training cycle, so far so good. The plantar faciatis[sic] has not been bothering me so far and my core strength seems to be sufficient to support my lower back. I haven't been doing much yoga but I keep planning to get it done.
I plan to run next on Thursday.
Today's stats: 6.98k, 34:45, 23 deg, sunny, avg HR 158.
Run description: Steady state trying to keep heart rate down. One four minute burst at about 12 minutes. 2 minutes hard to finish.
Feeling: New shoes were good, started off feeling like it was hard work. Took a while to get into the rhythm. New Ipod arm strap (Belkin) got the job done nicely. My right knee did not bother me at all. Glad I have the new shoes. Hard to keep the pace down. Once I got my heart rate up after the first burst could not get back below 150.
So my goal is to run 10 k in less than 40 minutes. I would like to do that this fall but seeing as I am only turning 37 this summer I guess I still have three years to fulfill my goal. I may try and work my way up to half marathon distances but so far I always end up getting injured around 16 k distances. As for this training cycle, so far so good. The plantar faciatis[sic] has not been bothering me so far and my core strength seems to be sufficient to support my lower back. I haven't been doing much yoga but I keep planning to get it done.
I plan to run next on Thursday.
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