Total distance run this week: 32.25 km
Number of runs: 4
Runs at race pace: 1 (12 km)
Runs at tempo pace: 1 (6 km)
Longest run: 13.2 km
Total training time: 3:30
A good week of training. Though I was busy with work and preparations for a TNT fundraiser, and still feeling tired from my vacation, my runs all felt great.
Of course, this week's training was mostly about persuading my brain I really can finish the marathon and in something close to my goal time of 4:30. Mission accomplished.
The weather forecast for next Sunday, the day of the race, is looking promising. Forecasters are predicting an overcast day with temperatures in the high 40s (F) which would certainly make it easier to accomplish my goals.
In the coming week, it will be all about hydrating and getting as much rest as possible before I fly to Chicago on Friday morning. I can't believe I'll be in Chicago so soon!
Sunday, October 4, 2009
Wednesday, September 30, 2009
Weeks 18 and 19
Total distance run: 16.5 km & 39.3km
Number of runs: 2 & 3
Long run: 24km
Other activities: walking
Total training time: 7:50
If you’ve been following this blog, then you know I’ve kept faithfully to my training schedule all summer. Unfortunately – and perhaps predictably – I hit a bit of a rough patch the week before last when I caught a nasty cold while home in Nova Scotia on vacation. Though the cold didn’t last all that long, it kept me off the roads for several days and prevented me from completing one last 30km run as planned.
My coaches assured me that, since I had trained so faithfully and already run 4 really long runs of 29-36kms, missing that run was unlikely to affect my performance on race day. However, they also encouraged me to run one shorter “long” run last week when and if I felt well enough.
By Wednesday, the 23rd, I was feeling up to it so completed a 24km run along some of my favourite roads and beaches on Nova Scotia’s beautiful South Shore. It was a perfect day for it – breezy, overcast and cool – so I had a fabulous run. My right foot, which had been acting up for a couple of weeks, gave me no trouble, and the scenery was breathtaking the whole way. By the time I returned to the cottage, I felt strong, relaxed and completely ready for Chicago.
This coming week, with less than two weeks until race day, I’m not planning any heavy training. Between being sick and trying to cram in too much visiting and other stuff, my vacation wasn’t as restful as I’d hoped – so I’ll mostly focus on eating and sleeping as well as I can to try to ensure I am properly fuelled, rested and ready to run by the time I hit Chicago. I do, however, hope to run a few shorter runs of 10 and 12kms before now and next Sunday. With everyone around me sick, the biggest challenge may be staying healthy until race day.
Number of runs: 2 & 3
Long run: 24km
Other activities: walking
Total training time: 7:50
If you’ve been following this blog, then you know I’ve kept faithfully to my training schedule all summer. Unfortunately – and perhaps predictably – I hit a bit of a rough patch the week before last when I caught a nasty cold while home in Nova Scotia on vacation. Though the cold didn’t last all that long, it kept me off the roads for several days and prevented me from completing one last 30km run as planned.
My coaches assured me that, since I had trained so faithfully and already run 4 really long runs of 29-36kms, missing that run was unlikely to affect my performance on race day. However, they also encouraged me to run one shorter “long” run last week when and if I felt well enough.
By Wednesday, the 23rd, I was feeling up to it so completed a 24km run along some of my favourite roads and beaches on Nova Scotia’s beautiful South Shore. It was a perfect day for it – breezy, overcast and cool – so I had a fabulous run. My right foot, which had been acting up for a couple of weeks, gave me no trouble, and the scenery was breathtaking the whole way. By the time I returned to the cottage, I felt strong, relaxed and completely ready for Chicago.
This coming week, with less than two weeks until race day, I’m not planning any heavy training. Between being sick and trying to cram in too much visiting and other stuff, my vacation wasn’t as restful as I’d hoped – so I’ll mostly focus on eating and sleeping as well as I can to try to ensure I am properly fuelled, rested and ready to run by the time I hit Chicago. I do, however, hope to run a few shorter runs of 10 and 12kms before now and next Sunday. With everyone around me sick, the biggest challenge may be staying healthy until race day.
Monday, September 14, 2009
Week 17
Total distance run this week: 47km
Number of runs: 4
Runs at race pace: 1 (12km)
Long run: 20km
Other activities: cycling (18km), swimming
Total training time: 7:30
As planned, I cut my mileage a lot this week but it still felt like a tough week of training -- I suppose because I was tired after my 36km last weekend and frantically busy getting ready to go on vacation. To make matters worse, I spent two days out of town attending a retreat for work.
On the upside, I did my 12km run along a waterfront trail in Cornwall, Ontario on Thursday evening. Though it was hot and humid, it felt great to be outside after a full day of workshops, and the views along the St. Lawrence River were lovely.
I tackled my 20km run a day early (Saturday) so that I could be in the car and en route to Quebec City that afternoon. I wish I could say it felt great, but it didn't. The last weeks of hard training have definitely taken a toll. My legs felt like lead throughout. However, I'm hopeful the next week or two of R&R, coupled with some solid training, will enable me to start my taper feeling upbeat about my chances to run the "personal best" for which I've trained so hard.
My last run of the week was in Fredericton. Though it was raining hard when we finally got in last evening, I immediately laced up my shoes and headed out for a run along the Saint John River. The city is in the process of developing trails along both sides of the river. The highpoint was a foot bridge across the river that provides wonderful views of both the river and the city itself.
The coming week promises to be full of such beautiful runs. I'm in Charlottetown for a few days so plan to head out for my last speed session tomorrow, and hope to find time for one other run while I'm here too. Friday or Saturday, I'd like to run a favourite trail in Shubie Park (near Halifax). Finally, I'll tackle my last really long run of 30-32km along an old railway bed near my parents' home on Sunday morning.
After that -- TAPER!! I can hardly wait.
Number of runs: 4
Runs at race pace: 1 (12km)
Long run: 20km
Other activities: cycling (18km), swimming
Total training time: 7:30
As planned, I cut my mileage a lot this week but it still felt like a tough week of training -- I suppose because I was tired after my 36km last weekend and frantically busy getting ready to go on vacation. To make matters worse, I spent two days out of town attending a retreat for work.
On the upside, I did my 12km run along a waterfront trail in Cornwall, Ontario on Thursday evening. Though it was hot and humid, it felt great to be outside after a full day of workshops, and the views along the St. Lawrence River were lovely.
I tackled my 20km run a day early (Saturday) so that I could be in the car and en route to Quebec City that afternoon. I wish I could say it felt great, but it didn't. The last weeks of hard training have definitely taken a toll. My legs felt like lead throughout. However, I'm hopeful the next week or two of R&R, coupled with some solid training, will enable me to start my taper feeling upbeat about my chances to run the "personal best" for which I've trained so hard.
My last run of the week was in Fredericton. Though it was raining hard when we finally got in last evening, I immediately laced up my shoes and headed out for a run along the Saint John River. The city is in the process of developing trails along both sides of the river. The highpoint was a foot bridge across the river that provides wonderful views of both the river and the city itself.
The coming week promises to be full of such beautiful runs. I'm in Charlottetown for a few days so plan to head out for my last speed session tomorrow, and hope to find time for one other run while I'm here too. Friday or Saturday, I'd like to run a favourite trail in Shubie Park (near Halifax). Finally, I'll tackle my last really long run of 30-32km along an old railway bed near my parents' home on Sunday morning.
After that -- TAPER!! I can hardly wait.
Sunday, September 6, 2009
Week 16
Total distance run this week: 67km
Number of runs: 4
Runs at tempo pace: 1 (9km)
Speed training: 1 (4 x 800 m)
Long run: 36km
Other activities: cycling (44km)
Total training time: 10:35
Number of runs: 4
Runs at tempo pace: 1 (9km)
Speed training: 1 (4 x 800 m)
Long run: 36km
Other activities: cycling (44km)
Total training time: 10:35
This week marked the peak of my training for Chicago. I not only ran my largest weekly mileage, but the longest run I'm planning before race day. And I'm happy to be able to report that all went well.
I actually enjoyed my speed training on Wednesday evening (once I got going anyway), my pace run on Friday felt relatively easy, and today's long slow run felt pretty darned good (at least until about the 24 km mark). Of course, it helped that the weather was pretty much perfect for running this week -- with lots of sunshine and much cooler temperatures.
That said, it still felt wonderful to get 36km behind me today. My husband, Luke, took this photo when I arrived back at the house just before noon -- tired and achey, but oh so happy to have gotten to this point in my training injury-free.
Fingers and toes crossed that all continues to go well.
Sunday, August 30, 2009
Week 15
Total distance run this week: 62km
Number of runs: 4
Runs at tempo pace: 1 (7km)
Hill training: 1 (10 x 260 m hills)
Long run: 32km
Other activities: cycling (22km)
Total training time: 8:25
I put in a fairly heavy week of training after a laid-back week last week. It started with cycling to and from work on Monday, then an "easy" 9 km recovery run on Tuesday. (When did a 9km run start to feel easy? I'm not sure, but I like it!).
Wednesday morning, after a 5km warmup at a steady pace, I tackled 10 hill repeats at tempo pace on the Mooney's Bay hill. It's not a very long hill (only 260m) but it's steep enough to make running for a good workout. With a 3km run home to cool down, I logged a total of 14km that morning.
Friday was tempo run day. I was feeling tired and a bit listless when I headed out, but once I got going it was such a lovely cool morning it felt relatively easy to run 7km at my tempo pace of 6:00/km.
Because we planned to stay over at a friend's cottage last night and I didn't want to feel I had to rush to get back to the city early today, I decided to tackle my long slow run yesterday (Saturday). I almost changed my mind when I awoke to torrential rains and wind. However, figuring I couldn't call myself a "real" runner if I let a little rain discourage me, I put on quick dry shorts, a long sleeved shirt, rain jacket and hat, and headed out around 10:30.
It turned out to be a VERY wet run -- so wet that I saw only a handful of other runners and cyclists braving the elements. On the upside, the rain and wind kept me comfortably cool throughout, and it was nice having the paths along the canal and through the experimental farm pretty much to myself.
In the end, I completed the 32km in less than 4 hours -- a little faster than I planned -- although I was so soaked by the time I got home that I opted to undress just inside the front door rather than tracking water through the house! Am I real runner? You betcha!
With only a few more tough weeks of training before it's time to start tapering, my body seems to be holding up well, but I know this is a dangerous time when many potential marathoners find their dreams postponed by injuries. With that in mind, I'll be keeping close tabs on how I'm feeling and take extra rest days if I need them to ensure I make it to the start line healthy and ready to run.
My schedule for the coming week includes more cycling, an 8-9km recovery run, a tempo run, a fartlek (speed training) session and 34-36km long run next weekend. Here's hoping all continues to go well.
Number of runs: 4
Runs at tempo pace: 1 (7km)
Hill training: 1 (10 x 260 m hills)
Long run: 32km
Other activities: cycling (22km)
Total training time: 8:25
I put in a fairly heavy week of training after a laid-back week last week. It started with cycling to and from work on Monday, then an "easy" 9 km recovery run on Tuesday. (When did a 9km run start to feel easy? I'm not sure, but I like it!).
Wednesday morning, after a 5km warmup at a steady pace, I tackled 10 hill repeats at tempo pace on the Mooney's Bay hill. It's not a very long hill (only 260m) but it's steep enough to make running for a good workout. With a 3km run home to cool down, I logged a total of 14km that morning.
Friday was tempo run day. I was feeling tired and a bit listless when I headed out, but once I got going it was such a lovely cool morning it felt relatively easy to run 7km at my tempo pace of 6:00/km.
Because we planned to stay over at a friend's cottage last night and I didn't want to feel I had to rush to get back to the city early today, I decided to tackle my long slow run yesterday (Saturday). I almost changed my mind when I awoke to torrential rains and wind. However, figuring I couldn't call myself a "real" runner if I let a little rain discourage me, I put on quick dry shorts, a long sleeved shirt, rain jacket and hat, and headed out around 10:30.
It turned out to be a VERY wet run -- so wet that I saw only a handful of other runners and cyclists braving the elements. On the upside, the rain and wind kept me comfortably cool throughout, and it was nice having the paths along the canal and through the experimental farm pretty much to myself.
In the end, I completed the 32km in less than 4 hours -- a little faster than I planned -- although I was so soaked by the time I got home that I opted to undress just inside the front door rather than tracking water through the house! Am I real runner? You betcha!
With only a few more tough weeks of training before it's time to start tapering, my body seems to be holding up well, but I know this is a dangerous time when many potential marathoners find their dreams postponed by injuries. With that in mind, I'll be keeping close tabs on how I'm feeling and take extra rest days if I need them to ensure I make it to the start line healthy and ready to run.
My schedule for the coming week includes more cycling, an 8-9km recovery run, a tempo run, a fartlek (speed training) session and 34-36km long run next weekend. Here's hoping all continues to go well.
Sunday, August 23, 2009
Week 14
Total distance run this week: 38km
Number of runs: 3
Runs at tempo pace: 1 (8km)
Hill training: 0
Long run: 22 km
Other activities: cycling (22km)
Total training time: 6:10
My plan for this week was to reduce the intensity of my training to give my body a chance to integrate all the work I've done so far -- and mostly that's what I did. However, mother nature made the week a little tougher than planned by supplying lots of hot, humid weather.
And, to make it more challenging, I had to run all my runs later in the day than I'd have liked, meaning I wasn't able to take advantage of cooler morning temperatures. By week's end, I was referring to it as my week of intensive heat training.
Even though today's "long, slow run" was relatively short at only 22km, it still felt tough -- perhaps because I spent Friday evening and all day Saturday (10.5 hours!) at the Ottawa folkfest. When the alarm went off this morning, it was all I could do to drag myself out of bed. Who knew folk music could be so exhausting!
It's back to more intensive training again this week. If my right foot continues to behave, I'll tackle an easy 8-9 km tomorrow or Tuesday, a final hill workout on Wednesday, a tempo run Friday, and a 32km long run on Sunday. I'm also hoping the weather cooperates so I can do some cycling to and from the office. The one day I cycled last week, I got caught in torrential rain on the way in, then fought heavy winds and high heat and humidity all the way back. It was so bad, I considered walking my bike the last few kilometres.
At any rate, the weather forecast is for more moderate temperatures this week so I shouldn't have any excuse for taking it easy. Only 7 weeks more until race day and I want to make the most of them!
Number of runs: 3
Runs at tempo pace: 1 (8km)
Hill training: 0
Long run: 22 km
Other activities: cycling (22km)
Total training time: 6:10
My plan for this week was to reduce the intensity of my training to give my body a chance to integrate all the work I've done so far -- and mostly that's what I did. However, mother nature made the week a little tougher than planned by supplying lots of hot, humid weather.
And, to make it more challenging, I had to run all my runs later in the day than I'd have liked, meaning I wasn't able to take advantage of cooler morning temperatures. By week's end, I was referring to it as my week of intensive heat training.
Even though today's "long, slow run" was relatively short at only 22km, it still felt tough -- perhaps because I spent Friday evening and all day Saturday (10.5 hours!) at the Ottawa folkfest. When the alarm went off this morning, it was all I could do to drag myself out of bed. Who knew folk music could be so exhausting!
It's back to more intensive training again this week. If my right foot continues to behave, I'll tackle an easy 8-9 km tomorrow or Tuesday, a final hill workout on Wednesday, a tempo run Friday, and a 32km long run on Sunday. I'm also hoping the weather cooperates so I can do some cycling to and from the office. The one day I cycled last week, I got caught in torrential rain on the way in, then fought heavy winds and high heat and humidity all the way back. It was so bad, I considered walking my bike the last few kilometres.
At any rate, the weather forecast is for more moderate temperatures this week so I shouldn't have any excuse for taking it easy. Only 7 weeks more until race day and I want to make the most of them!
Sunday, August 16, 2009
Week 13
Total distance run this week: 59 km
Number of runs: 4
Runs at tempo pace: 0
Hill training: 9 x 270m
Long run: 32 km
Other activities: cycling (44km)
Total training time: 10:15
I wish I'd had it in me to run the extra kilometre I needed to make it a nice round 60km for the week, but my long run this morning was too tough. It was already 24 degrees and humid by the time I headed out the door a little before 7 am. By the time I was schlepping home 4 hours later, the thermometer read 29 degrees with a "feels like" temperature of 38. Needless to say, I was seriously toasted by the time I made it in the door.
On the upside, the first 20km of the run felt pretty good after a bit of rocky week. My foot which had been tight and sore for a couple of weeks finally felt more normal, and I ran through some of my favourite parts of the city -- across the Central Experimental Farm, down Island Park Drive, along the Ottawa River to Parliament Hill, and then along Sussex Drive to old city hall where I picked up the Rideau River pathway back home. Unfortunately, I had somehow never noticed there's not a single water fountain for a stretch of about 12 or 13km along the Rideau River so I ran out of water 5 or 6 km from any source of drinking water -- not a mistake I'll make a second time!
The rest of my training this week went well too, although I continued to struggle with finding the right shoes. It turned out the ones I bought last weekend caused more problems than they solved so they went back yesterday and I got others which seem to work better for me. I ran all 32km in them this morning without major incident. My right leg and foot were a little sore by the end of my run, but I immediately soaked them in an icewater bath and they are feeling much better tonight. Of course, the real test will be getting out of bed tomorrow morning. :-)
Because my foot was acting up, and hill training was tough on Wednesday (again because of high heat and humidity), I skipped my 6km tempo run on Friday and replaced it with a steady 9km run instead. A sensible choice as it turned out.
My plan for the coming week is to take it a easier and let my legs heal a bit before I start building again the week after next. If the weather cooperates, I may bike a little more, but I'll try to keep my total running to a maximum of 35-40 km.
I can hardly believe race day is now only 8 weeks away -- which means there's only 5 more weeks of really hard training ahead. Time is definitely flying by!
Number of runs: 4
Runs at tempo pace: 0
Hill training: 9 x 270m
Long run: 32 km
Other activities: cycling (44km)
Total training time: 10:15
I wish I'd had it in me to run the extra kilometre I needed to make it a nice round 60km for the week, but my long run this morning was too tough. It was already 24 degrees and humid by the time I headed out the door a little before 7 am. By the time I was schlepping home 4 hours later, the thermometer read 29 degrees with a "feels like" temperature of 38. Needless to say, I was seriously toasted by the time I made it in the door.
On the upside, the first 20km of the run felt pretty good after a bit of rocky week. My foot which had been tight and sore for a couple of weeks finally felt more normal, and I ran through some of my favourite parts of the city -- across the Central Experimental Farm, down Island Park Drive, along the Ottawa River to Parliament Hill, and then along Sussex Drive to old city hall where I picked up the Rideau River pathway back home. Unfortunately, I had somehow never noticed there's not a single water fountain for a stretch of about 12 or 13km along the Rideau River so I ran out of water 5 or 6 km from any source of drinking water -- not a mistake I'll make a second time!
The rest of my training this week went well too, although I continued to struggle with finding the right shoes. It turned out the ones I bought last weekend caused more problems than they solved so they went back yesterday and I got others which seem to work better for me. I ran all 32km in them this morning without major incident. My right leg and foot were a little sore by the end of my run, but I immediately soaked them in an icewater bath and they are feeling much better tonight. Of course, the real test will be getting out of bed tomorrow morning. :-)
Because my foot was acting up, and hill training was tough on Wednesday (again because of high heat and humidity), I skipped my 6km tempo run on Friday and replaced it with a steady 9km run instead. A sensible choice as it turned out.
My plan for the coming week is to take it a easier and let my legs heal a bit before I start building again the week after next. If the weather cooperates, I may bike a little more, but I'll try to keep my total running to a maximum of 35-40 km.
I can hardly believe race day is now only 8 weeks away -- which means there's only 5 more weeks of really hard training ahead. Time is definitely flying by!
Sunday, August 9, 2009
Week 12
Total distance run this week: 56 km
Number of runs: 4
Runs at tempo pace: 1 (9km)
Hill training: 8 x 260 m
Long run: 29 km
Other activities: cycling (20km)
Total training time: 7:30
There were lots of high points this week -- starting with a relaxed 8km recovery run and stretch on Tuesday that worked out all the kinks left over from my long run last Sunday.
Wednesday was hill training. I joined a group from the Slater Street Running Room that was tackling a steep 260m hill behind the Parliament Buildings and completed 8 hills at a consistent pace of about 5:45/km (going UP the hill) -- which is almost 20 seconds faster than I hope to run race day. Needless to say, I was pleased.
My tempo run on Friday was great too. I wasn't sure I was ready for it when I crawled out of bed at 6:30 am but, after a short warmup, I gradually increased my pace until my heart rate was where I wanted it, and settled into a nice groove for the next 6km or so. My goal pace was 6:00 min/km but because it was such a beautiful cool clear morning I had trouble running that slowly. In the end, I averaged just under 5:50 for most of the run and ran an extra couple of kilometres just because it felt so good.
I had a similar experience today. My plan was to run just 26km when I left the house a little after 7:00 this morning -- and that seemed plenty ambitious given that I'd had a few glasses of wine with friends last night and gone to bed late. But, as it turned out, it was another perfect running day -- cool and overcast with very little wind -- so I decided to make the most of it and ran 29km instead. To ensure I didn't overdo it, I ran at a comfortably slow pace throughout and focussed as much as possible on maintaining good form. I also stopped several times to stretch. Though quite tired by the end, I still felt I could have run a few more kilometres and, in fact, probably would have except that I was wearing old shoes and didn't want to risk injurying myself.
For those of you shaking your heads at the thought of me running 29km in old shoes -- I wore them as an experiment! As noted in my post last week, my right leg and hip have been acting up lately and my ART therapist thought I might need more arch support for my long runs. Turns out he was probably right. Though my old shoes don't have much bounce left in them, they do provide much more arch support than the Nike's I was wearing last weekend, and I could definitely feel the difference. I finished the run today with no pain in my right hip!
Good as they felt, I'm hoping today was my last long run in the old shoes since they really are pretty tired. I bought a shiney new pair of Saucony's yesterday which I'll try to break in this week. They're much like the shoes I had on today (also Saucony's) except that they have a bit more arch support and a cushier ride. They felt awesome when I tried them at the store yesterday but, of course, the only way to know for sure if they're going to work for me is to try logging some serious miles in them. Here's hoping.
Number of runs: 4
Runs at tempo pace: 1 (9km)
Hill training: 8 x 260 m
Long run: 29 km
Other activities: cycling (20km)
Total training time: 7:30
There were lots of high points this week -- starting with a relaxed 8km recovery run and stretch on Tuesday that worked out all the kinks left over from my long run last Sunday.
Wednesday was hill training. I joined a group from the Slater Street Running Room that was tackling a steep 260m hill behind the Parliament Buildings and completed 8 hills at a consistent pace of about 5:45/km (going UP the hill) -- which is almost 20 seconds faster than I hope to run race day. Needless to say, I was pleased.
My tempo run on Friday was great too. I wasn't sure I was ready for it when I crawled out of bed at 6:30 am but, after a short warmup, I gradually increased my pace until my heart rate was where I wanted it, and settled into a nice groove for the next 6km or so. My goal pace was 6:00 min/km but because it was such a beautiful cool clear morning I had trouble running that slowly. In the end, I averaged just under 5:50 for most of the run and ran an extra couple of kilometres just because it felt so good.
I had a similar experience today. My plan was to run just 26km when I left the house a little after 7:00 this morning -- and that seemed plenty ambitious given that I'd had a few glasses of wine with friends last night and gone to bed late. But, as it turned out, it was another perfect running day -- cool and overcast with very little wind -- so I decided to make the most of it and ran 29km instead. To ensure I didn't overdo it, I ran at a comfortably slow pace throughout and focussed as much as possible on maintaining good form. I also stopped several times to stretch. Though quite tired by the end, I still felt I could have run a few more kilometres and, in fact, probably would have except that I was wearing old shoes and didn't want to risk injurying myself.
For those of you shaking your heads at the thought of me running 29km in old shoes -- I wore them as an experiment! As noted in my post last week, my right leg and hip have been acting up lately and my ART therapist thought I might need more arch support for my long runs. Turns out he was probably right. Though my old shoes don't have much bounce left in them, they do provide much more arch support than the Nike's I was wearing last weekend, and I could definitely feel the difference. I finished the run today with no pain in my right hip!
Good as they felt, I'm hoping today was my last long run in the old shoes since they really are pretty tired. I bought a shiney new pair of Saucony's yesterday which I'll try to break in this week. They're much like the shoes I had on today (also Saucony's) except that they have a bit more arch support and a cushier ride. They felt awesome when I tried them at the store yesterday but, of course, the only way to know for sure if they're going to work for me is to try logging some serious miles in them. Here's hoping.
Sunday, August 2, 2009
Week 11
Total distance run this week: 42 km
Number of runs: 4
Runs at tempo pace: 0
Runs at race pace: 1 (7 km)
Hill training: 7 x 250 m
Long run: 20 km
Other activities: yoga
Total training time: 7:20
The week started slowly but ended pretty well.
Monday, I was feeling pretty tired after a big weekend of training, so decided I'd better take a rest day. Tuesday, I woke up feeling miserable and spent most of the day sleeping -- so missed running that day too. Wednesday, although still feeling under the weather, I was also itching to get back on the road - so I ran an easy 8km, then spent a mellow hour or so doing yoga postures and other stretches.
I managed to convince myself to take another rest day on Thursday, but couldn't resist doing some relatively tough workouts over the past three days. I ran a strong 7km at race pace on Friday, followed by 7km and 7 hills yesterday in high heat and humidity. Today, I ran 20km in heavy rain and wind for much of it. It should still have felt easier than last week's 26km but it didn't -- I suppose because I was tired when I started out and my right leg was a bit tight and sore after yesterday's hill training session.
My goals for the coming week are to begin building my total mileage once again (hopefully to 50 km this week), buy some new shoes, run 8 hills Tuesday or Wednesday so I have more time to recover before my long run, then run a comfortable 26 km next Sunday. I'd like also like to spend some time on my bike too if the weather cooperates. I just couldn't seem to find the time and energy this past week.
Number of runs: 4
Runs at tempo pace: 0
Runs at race pace: 1 (7 km)
Hill training: 7 x 250 m
Long run: 20 km
Other activities: yoga
Total training time: 7:20
The week started slowly but ended pretty well.
Monday, I was feeling pretty tired after a big weekend of training, so decided I'd better take a rest day. Tuesday, I woke up feeling miserable and spent most of the day sleeping -- so missed running that day too. Wednesday, although still feeling under the weather, I was also itching to get back on the road - so I ran an easy 8km, then spent a mellow hour or so doing yoga postures and other stretches.
I managed to convince myself to take another rest day on Thursday, but couldn't resist doing some relatively tough workouts over the past three days. I ran a strong 7km at race pace on Friday, followed by 7km and 7 hills yesterday in high heat and humidity. Today, I ran 20km in heavy rain and wind for much of it. It should still have felt easier than last week's 26km but it didn't -- I suppose because I was tired when I started out and my right leg was a bit tight and sore after yesterday's hill training session.
My goals for the coming week are to begin building my total mileage once again (hopefully to 50 km this week), buy some new shoes, run 8 hills Tuesday or Wednesday so I have more time to recover before my long run, then run a comfortable 26 km next Sunday. I'd like also like to spend some time on my bike too if the weather cooperates. I just couldn't seem to find the time and energy this past week.
Sunday, July 26, 2009
Week 10
Total distance run this week: 47 km
Number of runs: 4
Runs at tempo pace: 1 (7 km)
Runs at race pace: 1 (6 km)
Long run: 26 km
Other activities: 50.5 km cycling
Total training time: 9:10
Because of some pain in my right hip, I skipped hills on Wednesday evening and scheduled myself for an appointment with an ART therapist.
For the unintiated, ART stands for Active Release Therapy -- a lovely name for a treatment that should be listed as a method of torture somewhere. The main technique involves the therapist digging his thumbs and fingers into various tight muscles on the most painful spot he can find, then instructing you to move the affected appendage while he stretches the muscle. Yes, it's as nasty as it sounds. However, it's also remarkably effective. I've run three of the four days since I was treated with much less discomfort. That said, the jury's still out on whether I go back for more.
The other "high" point of the week was my long run today. I dawdled getting out the door today, unsure whether the 30km I cycled yesterday would make completing a planned 26km run today impossible. As it turned out, it wasn't the cycling yesterday that was the problem, it was the heat and humidity.
Contrary to the weather forecast, the sun came out and temperatures soared soon after I started my run. For much of the time, the humidity was so high I felt like I was running through water rather than air. It was bad enough at one point that I thought about cutting the run short, but in the end decided it was a good idea to practice running in the heat even if it meant slowing down in order to be able to go the full distance. It did. For the last 3-4 kms, I was barely shuffling along and taking frequent walk breaks in an effort to keep my heart rate in a reasonable range. I checked the thermometer when I got home and saw that it was 30 degrees in the shade. No wonder it felt warm.
Anyway, altogether a pretty good week of training. In the coming week, I plan to focus on recovery -- meaning I will run less and try to get lots of rest so that I'm ready to begin building again the week after next. At this stage, it feels like my body is ready for a break so I'm looking forward to taking it a bit easier -- especially next weekend when I plan to run only 20km on Sunday.
Number of runs: 4
Runs at tempo pace: 1 (7 km)
Runs at race pace: 1 (6 km)
Long run: 26 km
Other activities: 50.5 km cycling
Total training time: 9:10
Because of some pain in my right hip, I skipped hills on Wednesday evening and scheduled myself for an appointment with an ART therapist.
For the unintiated, ART stands for Active Release Therapy -- a lovely name for a treatment that should be listed as a method of torture somewhere. The main technique involves the therapist digging his thumbs and fingers into various tight muscles on the most painful spot he can find, then instructing you to move the affected appendage while he stretches the muscle. Yes, it's as nasty as it sounds. However, it's also remarkably effective. I've run three of the four days since I was treated with much less discomfort. That said, the jury's still out on whether I go back for more.
The other "high" point of the week was my long run today. I dawdled getting out the door today, unsure whether the 30km I cycled yesterday would make completing a planned 26km run today impossible. As it turned out, it wasn't the cycling yesterday that was the problem, it was the heat and humidity.
Contrary to the weather forecast, the sun came out and temperatures soared soon after I started my run. For much of the time, the humidity was so high I felt like I was running through water rather than air. It was bad enough at one point that I thought about cutting the run short, but in the end decided it was a good idea to practice running in the heat even if it meant slowing down in order to be able to go the full distance. It did. For the last 3-4 kms, I was barely shuffling along and taking frequent walk breaks in an effort to keep my heart rate in a reasonable range. I checked the thermometer when I got home and saw that it was 30 degrees in the shade. No wonder it felt warm.
Anyway, altogether a pretty good week of training. In the coming week, I plan to focus on recovery -- meaning I will run less and try to get lots of rest so that I'm ready to begin building again the week after next. At this stage, it feels like my body is ready for a break so I'm looking forward to taking it a bit easier -- especially next weekend when I plan to run only 20km on Sunday.
Sunday, July 19, 2009
Week 9
Total distance run this week: 44.9 km
Number of runs: 4
Runs at tempo pace: 1 (6 km)
Runs at race pace: 1 (8 km)
Hills: 6 x 300m
Longest run: 23.1 km
Other activities: 22 km cycling; yoga
Total training time: 7:00
A good -- though tough -- week of training. My 5km "recovery" run on Monday turned into an 8km at race pace. Hills on Wednesday felt great, but then I ran my tempo run on Friday too fast, causing my right leg and hip to tighten up yesterday. I tried stretching them out last night, but they were still so tight and sore this morning that I had to stop several times to stretch during my long run.
On the upside, it was another perfect weekend for running -- 20 degrees and breezy when I headed out today, and my energy level was good for the whole 23 km despite the discomfort. When I got home, I took a little extra time to stretch properly and my hip seems to be feeling better now, though some ice and ibuprofen may be in order for my knee later. In the coming week, I'll try not to push quite so hard on my runs, and focus a little more on stretching and cross-training.
Number of runs: 4
Runs at tempo pace: 1 (6 km)
Runs at race pace: 1 (8 km)
Hills: 6 x 300m
Longest run: 23.1 km
Other activities: 22 km cycling; yoga
Total training time: 7:00
A good -- though tough -- week of training. My 5km "recovery" run on Monday turned into an 8km at race pace. Hills on Wednesday felt great, but then I ran my tempo run on Friday too fast, causing my right leg and hip to tighten up yesterday. I tried stretching them out last night, but they were still so tight and sore this morning that I had to stop several times to stretch during my long run.
On the upside, it was another perfect weekend for running -- 20 degrees and breezy when I headed out today, and my energy level was good for the whole 23 km despite the discomfort. When I got home, I took a little extra time to stretch properly and my hip seems to be feeling better now, though some ice and ibuprofen may be in order for my knee later. In the coming week, I'll try not to push quite so hard on my runs, and focus a little more on stretching and cross-training.
Sunday, July 12, 2009
Week 8
Total distance run this week: 38.3 km
Number of runs: 4
Tempo runs: 1 (7 km)
Hills: 5 x 300m
Longest run: 20 km
Other activities: 43 km cycling; yoga
Total training time: 7:30
Once again, the highlight of my week was my long run. When I headed out the door this morning, my intention was to run just 16 km, but I couldn't resist running longer.
The weather was perfect (20 degrees and sunny with a cool breeze) and the traffic along the pathways so exceptionally light that I felt I had them almost entirely to myself. Added to which, when I reached my planned turnaround point, I found I was feeling so good and enjoying the run so much that I didn't want to turn back. So instead I carried on for another two kilometres before finally crossing the river and heading homeward.
The best part of the run was when I found myself following an unfamiliar dirt trail that wound its way along the water's edge beneath ancient old trees. It seemed amazing that such a beautiful, tranquil and untamed path could exist in the heart of the city, but there it was. And it reminded me once again of just how lucky I am to be able to run.
Number of runs: 4
Tempo runs: 1 (7 km)
Hills: 5 x 300m
Longest run: 20 km
Other activities: 43 km cycling; yoga
Total training time: 7:30
Once again, the highlight of my week was my long run. When I headed out the door this morning, my intention was to run just 16 km, but I couldn't resist running longer.
The weather was perfect (20 degrees and sunny with a cool breeze) and the traffic along the pathways so exceptionally light that I felt I had them almost entirely to myself. Added to which, when I reached my planned turnaround point, I found I was feeling so good and enjoying the run so much that I didn't want to turn back. So instead I carried on for another two kilometres before finally crossing the river and heading homeward.
The best part of the run was when I found myself following an unfamiliar dirt trail that wound its way along the water's edge beneath ancient old trees. It seemed amazing that such a beautiful, tranquil and untamed path could exist in the heart of the city, but there it was. And it reminded me once again of just how lucky I am to be able to run.
Sunday, July 5, 2009
Week 7
Total distance run this week: 39.5 km
Number of runs: 4
Tempo runs: 1 (6 km)
Hills: 4 x 400m
Longest run: 21.5 km
Other activities: 21 km cycling
Total training time: 6:15
Pretty decent week of training -- though I'd have liked to find time for yoga and more cycling. Canada Day and the weather upset my plans to cycle to work a second day.
The weather was cool and damp most of the week -- which was too bad for jazzfest but terrific for training.
Long run today felt great -- especially during the first 15-16km. Got into a very nice zone while circling the Experimental Farm. I'd forgotten how good it can feel to run long. It really is magical when your body gets into a rhythm, your brain shifts to neutral and the endorphins start flowing. I think it helped that I started a little slower than usual so will try to focus on that again next week.
My only other regret for the week is that I didn't run an extra half kilometre somewhere. It would have been good to be able to record a nice round 40km for my weekly total.
Number of runs: 4
Tempo runs: 1 (6 km)
Hills: 4 x 400m
Longest run: 21.5 km
Other activities: 21 km cycling
Total training time: 6:15
Pretty decent week of training -- though I'd have liked to find time for yoga and more cycling. Canada Day and the weather upset my plans to cycle to work a second day.
The weather was cool and damp most of the week -- which was too bad for jazzfest but terrific for training.
Long run today felt great -- especially during the first 15-16km. Got into a very nice zone while circling the Experimental Farm. I'd forgotten how good it can feel to run long. It really is magical when your body gets into a rhythm, your brain shifts to neutral and the endorphins start flowing. I think it helped that I started a little slower than usual so will try to focus on that again next week.
My only other regret for the week is that I didn't run an extra half kilometre somewhere. It would have been good to be able to record a nice round 40km for my weekly total.
Sunday, June 28, 2009
Week 6
Total distance run this week: 34.25 km
Number of runs: 4
Tempo runs: 1 (4.25 km)
Longest run: 18 km
Other activities: 21 km cycling, yoga
Total training time: 7:20
A bit of a tough week. About Wednesday, I started to feel really tired and listless -- like maybe I'd overdone it in the preceding couple of weeks. After consulting with my TNT coaches, and reading up a bit on the symptoms of overtraining, I decided I'd better bring the intensity down a notch and give my body a chance to catch up. To that end, I ran a really easy 7k on Friday, rather than my scheduled 6k tempo run, and cycled half the distance I planned. It must have paid off because my long run today felt great -- well, mostly great anyway.
I headed out earlier than usual (just after 7:00 am) when the temperature was still only 20 degrees and ran the first 12k under overcast skies. A light breeze kept me cool as I ran along the canal and through the Central Experimental Farm. Unfortunately, as the morning wore on, the sun broke through the clouds and the temperature rose significantly, so the last few kilometres were a bit tougher, though I still managed to maintain almost the same pace throughout.
I've gotta say, I'm loving my Garmin (see last week's post on my new training tool). It has a heart rate monitor, as well as a GPS mapping system, which I finally figured out how to use today. It was great to be able to keep an eye on how my body was reacting to changing conditions. And the handy-dandy little chart the Garmin software produced when I got home shows my speed and heartrate throughout. Looks like I maintained a slow enough pace to get the most out of my run, while still saving enough energy to hit the jazz festival tonight -- right after I take a nap! :-)
Number of runs: 4
Tempo runs: 1 (4.25 km)
Longest run: 18 km
Other activities: 21 km cycling, yoga
Total training time: 7:20
A bit of a tough week. About Wednesday, I started to feel really tired and listless -- like maybe I'd overdone it in the preceding couple of weeks. After consulting with my TNT coaches, and reading up a bit on the symptoms of overtraining, I decided I'd better bring the intensity down a notch and give my body a chance to catch up. To that end, I ran a really easy 7k on Friday, rather than my scheduled 6k tempo run, and cycled half the distance I planned. It must have paid off because my long run today felt great -- well, mostly great anyway.
I headed out earlier than usual (just after 7:00 am) when the temperature was still only 20 degrees and ran the first 12k under overcast skies. A light breeze kept me cool as I ran along the canal and through the Central Experimental Farm. Unfortunately, as the morning wore on, the sun broke through the clouds and the temperature rose significantly, so the last few kilometres were a bit tougher, though I still managed to maintain almost the same pace throughout.
I've gotta say, I'm loving my Garmin (see last week's post on my new training tool). It has a heart rate monitor, as well as a GPS mapping system, which I finally figured out how to use today. It was great to be able to keep an eye on how my body was reacting to changing conditions. And the handy-dandy little chart the Garmin software produced when I got home shows my speed and heartrate throughout. Looks like I maintained a slow enough pace to get the most out of my run, while still saving enough energy to hit the jazz festival tonight -- right after I take a nap! :-)
Sunday, June 21, 2009
Week 5
Total distance run this week: 32.3km
Number of runs: 4
Tempo runs: 2 (6km each)
Longest run: 16km
Other activities: 42km cycling
Total training time: 6:30
A pretty decent week of training overall -- though I found today's long run a bit tough. It wasn't hot (only about 23 degrees) but the humidity shot up to 80-90% while I was out so I had to slow down in the second half to offset its effects. Perhaps I wasn't well enough hydrated either. In any case, not one of my best runs, but perhaps next Sunday's will be better.
I picked up a new gadget this week that I hope will make it easier to reach my training goals for Chicago - a Garmin Forerunner 305. For the uninitiated, Garmins use GPS technology to track a runner's time and distance. The one I bought also has a heart rate monitor. I'm hoping it will help me run more consistent paces. After more than 7 years, I know what my normal long slow run pace feels like, but am still strugging to find and keep tempo and steady run paces.
One of the big advantages of my new Garmin is that I don't have to stick so rigidly to a planned route in order to ensure I run the scheduled number of kilometres.
For example, when I left home today, my plan was to cross the canal at Carleton University and run down Prince of Wales drive to Dow's Lake. When I got to Carleton, however, the path through the arboretum looked so inviting I ran along it instead, even though I knew it was a shortcut to the lake. Without my new Garmin, I would have been hard-pressed to figure out how to adjust my route from that point on to make sure I ran the full 16km -- but, with it, no problem. As I neared my own neighbourhood, the Garmin told me I needed a bit more distance, so I spun around the block once more before heading back to the house. I think I'm going to like this. Long runs could get a whole lot more interesting in the coming weeks.
Number of runs: 4
Tempo runs: 2 (6km each)
Longest run: 16km
Other activities: 42km cycling
Total training time: 6:30
A pretty decent week of training overall -- though I found today's long run a bit tough. It wasn't hot (only about 23 degrees) but the humidity shot up to 80-90% while I was out so I had to slow down in the second half to offset its effects. Perhaps I wasn't well enough hydrated either. In any case, not one of my best runs, but perhaps next Sunday's will be better.
I picked up a new gadget this week that I hope will make it easier to reach my training goals for Chicago - a Garmin Forerunner 305. For the uninitiated, Garmins use GPS technology to track a runner's time and distance. The one I bought also has a heart rate monitor. I'm hoping it will help me run more consistent paces. After more than 7 years, I know what my normal long slow run pace feels like, but am still strugging to find and keep tempo and steady run paces.
One of the big advantages of my new Garmin is that I don't have to stick so rigidly to a planned route in order to ensure I run the scheduled number of kilometres.
For example, when I left home today, my plan was to cross the canal at Carleton University and run down Prince of Wales drive to Dow's Lake. When I got to Carleton, however, the path through the arboretum looked so inviting I ran along it instead, even though I knew it was a shortcut to the lake. Without my new Garmin, I would have been hard-pressed to figure out how to adjust my route from that point on to make sure I ran the full 16km -- but, with it, no problem. As I neared my own neighbourhood, the Garmin told me I needed a bit more distance, so I spun around the block once more before heading back to the house. I think I'm going to like this. Long runs could get a whole lot more interesting in the coming weeks.
Friday, June 19, 2009
An amazing run!
An awesome training run tonight -- more special because I didn't expect it to be. My schedule called for a 6km run at a steady pace. When I headed out a little after 6:30 p.m., it was still 25 degrees, I wasn't properly fueled, and I didn't feel much like pushing myself, but nevertheless I finished the run a few minutes faster than planned. That's not ideal either, of course, but it goes to show that the right motivation is a powerful thing. Whenever it started to hurt, I just reminded myself of how much harder it would be to go through cancer treatments, and how much I want to run well in Chicago -- for Kirsi and for Jon.
I was euphoric when I finished my run and realized that, despite a short walk break at the midday way point, over the full distance, I had averaged 6:00 per kilometre, my tempo pace. I really didn't think I had it in me. Now -- if only I can hang on to this resolve for the next four months! Maybe I really can run a personal best in Chicago.
I was euphoric when I finished my run and realized that, despite a short walk break at the midday way point, over the full distance, I had averaged 6:00 per kilometre, my tempo pace. I really didn't think I had it in me. Now -- if only I can hang on to this resolve for the next four months! Maybe I really can run a personal best in Chicago.
Sunday, June 14, 2009
The first month
I'll try to post weekly accounts of my training from here on out, but here's a summary of what I've been doing in the past month to bring you up to speed:
Week 1: May 18-24
Week 1: May 18-24
- Total distance: 24km
- Number of runs: 4
- Longest run: 9km
- Other activities: 2 long walks on the beach while I was home in NS!
- Total training time: 4:30
Week 2: May 25-31
- Total distance: 24km
- Number of runs: 4 (including a 4km tempo run and 5km steady run)
- Longest run: 11 km
- Other training: none
- Total training time: 4:40
Week 3: June 1-7
- Total distance: 22km
- Number of runs: 3 (including a 5km tempo run and 5 km steady run)
- Longest run: 12km
- Other training: cycling 42km
- Total training time: 5:10
Week 4: June 8-14
- Total distance: 29.5km
- Number of runs: 4 (including a 6.5km tempo run and a 5km steady run)
- Longest run: 14km (plus a few "strides")
- Other training: cycling 42 km; yoga class (90 minutes)
- Total training time: 7:30
Today was my hottest long run so far. I headed out shortly after 8:00 am but it was already more than 20 degrees. By the time I landed home almost 2 hours later, temperatures had soared to 27 degrees. However, I'm happy to report that I felt fine throughout. I was pretty well hydrated when I left, and took half strength gatorade along, put on lots of sunscreen and stayed in the shade whenever possible. For the last 5km I was running into a light breeze that helped to keep me cool too.
So far, so good. My plan is to focus on making the most of my mid-week runs and cross-training while my long runs are still relatively short. In general, I do my "tempo" runs at a 6:00/km pace (though I did one that was a bit faster this week) and my "steady" runs at about 6:30/km. My goal race pace is 6:45 so I am hoping those training times will get me there. Guess we'll see.
Subscribe to:
Posts (Atom)