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.
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