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.
Tuesday, September 29, 2009
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.
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