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.
Sunday, July 26, 2009
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.
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