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.
Friday, July 31, 2009
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.
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