I don't know if it was the weather or the fact that i took most of the week off of work that gave me so much energy but I felt like I could have run more than the 60k that I already did. Stacey couldn't run at all with me this week due to a bad chest cold/sinus infection. I'm hoping she gets better soon, I miss her when she's not beside me gasping. lol
Monday was my normal recovery day.
Tuesday, sunny and 18C. I ran 14k as soon as I got home from my last day at work for the week. I wanted to get it in before the firewood was to be delivered. Felt great and its so nice to be able to wear shorts, a t-shirt and no gloves again. I don't have a treadmill so I run in all weather so this was a real treat.
Wednesday, no run but I decided to get the bike out for a spin. Sunny and 23C today. I basically picked a direction and drove for 25k and then turned around and came back. 25k from our house on highway #1 takes you to the Pigot Lake sign, maybe 4km past Uniacke House. I stopped for a bite to eat (builder bar, a banana and gatorade) at the Uniacke House estate before getting back on and heading home. I did 50k in 2:15. I've never ridden that far before so the butt was a little sore. Next time I'll add 10k to the total and see how that works out.
Thursday, sunny and 28C!!! Whaaaaaaaaaaaat? Today is my workout run, which usually included a warmup and then 5-6km of something to make me work harder than normal, then a 2k cooldown. The safe/smart thing to do would have been to do it in the evening or early in the morning. Nope, that's not my plan this year. After my spectacular meltdown in the valley harvest marathon's heat last year, I picked 1pm, the hottest part of the day for my run. I drank lots before I left and took a bottle of gatorade with me to the track. Yup, it was hot but i completed my workout without any incident. I also got to try out a new pair of shorts, a pair from Lululemon called "lighter than air" short. They exceed my expectations and I'll pick up another pair soon. Another 11k in the books.
Friday, sunny and cooler, only 12C. After waiting for a no-show plumber, I decide to do my 6k recovery run followed by 7 strides. Another great day and still my legs are feeling good despite so much work without a day off.
Saturday rolls around and I've decided to do my 29k run a day early. My legs are feeling good and loose so why not? Also, the idea of 2 straight days off seems somewhat appealing to me. Sunny, windy and 5C. Back to normal temps and kiss the shorts and t shirt idea goodbye. I decided to stick with just running around the area instead of the lengthy journey to halifax. Its easier to make pit stops for food/drink/bathroom if i stay closer to home. Completed the 29k in a little over 3 hrs, averaging around a 6:30 pace. Was I sore, yep but thats to be expected. I'm sore after every long run but its the speed that the soreness goes away this year vs last that I've noticed more than anything. After a 29k run last year, I would have been sore for days. Now the soreness dissipates usually by noon the following day and I'm good to go again. I just wasn't at this fitness level last year and it feels great. Again no IT band or hip issues though I am goind to make an appointment with physio for just a followup.
ok so the numbers this week look like this:
kilometers run: 61k
calories burnt: 3941
hrs logged: 6:40:41
on the bike:
kilometers: 50k
calories burnt: 1310
hrs logged: 2:15
next week....64k for the weekly total. it never ends.
onward and upward!
Sunday, March 25, 2012
Monday, March 19, 2012
50k week
After a 28k run last Sunday, I was looking forward to the coming week. I would get to back off my total mileage by 10k to recover from the abuse I put it through the previous week. I've had another great week of weather for running, who needs a treadmill anyway!
On Tuesday I ran 11k at an easy pace, 6:36 minutes per kilometer. Again, Stacey ran the 11k with me. Wednesday was a night off for me so I did a light workout from one of Bob Harper's dvd's. hey, i know its not much but for someone who does not enjoy workouts, its a start.
Thursday night was a 9k run but more of a technical run because of the Fartlek intervals after a 3k warmup. Stacey ran 5k of this sorta with me. She started with me but we were running at different paces so she kinda lost me when i would slow down to a slow jog.
Friday, another easy day.
On Saturday we headed over to the track to do a little light running. Well it was light running for me but not my better half. She was doing intervals while I was running 5k with 6 strides. It was sunny and warm and I finally got to wear my Vibram Five Fingers for the whole run without any issues or pain. These shoes have to be slowly added to your total mileage, or you'll wind up with leg pain or an injury. Next week, I may be bold enough to run a couple of laps on this track in bare feet. Hopefully it'll be warm enough to.
Now, on to my long run. This week its a 25k run, but none of it at marathon pace, unlike last week. I just wasn't feeling this run at all. I felt like I was fighting it the whole way. It was sunny and warm, and I think I may have overdressed for it because by the 10k point, I was uncomfortably hot. I don't think i properly prepared for it mealwise and fluidwise as well. I was trying out a new armband for my smartphone and the friggin' headphone cord kept getting wrapped around my water bottle, keeping me from swinging my left arm forward. The only positive I got from this run was knowing that I can eat a Clif Builders bar and a couple of boxes of raisins while still running. Usually, i stick with a couple of gel packs but I was nice to have a small meal while running. I kept a pretty good pace throughout it but I felt I was struggling the whole time. I was having negative thoughts about how my time this year wasn't going to be any better than last year. Again the question of "why are you doing this?" popped up. Sorry, still no answer for that. It was just the kind of run that I have to learn to forget about so thats what i'm going to do after I finish typing. Stacey met me at the 22k point and ran the last 3k with me. My music of choice for the run was Staind and The Fray. Next week I'll go with something a little different than Staind, maybe a little more upbeat and cheerful would help. lol
My weekly totals
mileage : 53.38km
hrs logged: 5:49:41
total calories burnt: 3152
Onward and upward
PS: This week I hope to get some time in on the bike with our warm weather. I'm aiming for a 50k ride Wednesday. stay tuned.
On Tuesday I ran 11k at an easy pace, 6:36 minutes per kilometer. Again, Stacey ran the 11k with me. Wednesday was a night off for me so I did a light workout from one of Bob Harper's dvd's. hey, i know its not much but for someone who does not enjoy workouts, its a start.
Thursday night was a 9k run but more of a technical run because of the Fartlek intervals after a 3k warmup. Stacey ran 5k of this sorta with me. She started with me but we were running at different paces so she kinda lost me when i would slow down to a slow jog.
Friday, another easy day.
On Saturday we headed over to the track to do a little light running. Well it was light running for me but not my better half. She was doing intervals while I was running 5k with 6 strides. It was sunny and warm and I finally got to wear my Vibram Five Fingers for the whole run without any issues or pain. These shoes have to be slowly added to your total mileage, or you'll wind up with leg pain or an injury. Next week, I may be bold enough to run a couple of laps on this track in bare feet. Hopefully it'll be warm enough to.
Now, on to my long run. This week its a 25k run, but none of it at marathon pace, unlike last week. I just wasn't feeling this run at all. I felt like I was fighting it the whole way. It was sunny and warm, and I think I may have overdressed for it because by the 10k point, I was uncomfortably hot. I don't think i properly prepared for it mealwise and fluidwise as well. I was trying out a new armband for my smartphone and the friggin' headphone cord kept getting wrapped around my water bottle, keeping me from swinging my left arm forward. The only positive I got from this run was knowing that I can eat a Clif Builders bar and a couple of boxes of raisins while still running. Usually, i stick with a couple of gel packs but I was nice to have a small meal while running. I kept a pretty good pace throughout it but I felt I was struggling the whole time. I was having negative thoughts about how my time this year wasn't going to be any better than last year. Again the question of "why are you doing this?" popped up. Sorry, still no answer for that. It was just the kind of run that I have to learn to forget about so thats what i'm going to do after I finish typing. Stacey met me at the 22k point and ran the last 3k with me. My music of choice for the run was Staind and The Fray. Next week I'll go with something a little different than Staind, maybe a little more upbeat and cheerful would help. lol
My weekly totals
mileage : 53.38km
hrs logged: 5:49:41
total calories burnt: 3152
Onward and upward
PS: This week I hope to get some time in on the bike with our warm weather. I'm aiming for a 50k ride Wednesday. stay tuned.
Tuesday, March 13, 2012
61k week down
Another week done! So far I've been very fortunate weather-wise. This week was more of the same, nice weather for winter running. I didn't have to shift any of the runs around due to a forecast of bad weather.
Tuesday I ran 14k as soon as we got home from work. Stacey ran 13k of that with me! her highest total yet! great job! It left her with some pretty sore feet though. We're both liking the run as soon as we get home from work but before supper. its nice to finish the run knowing we don't have to go back out again when its dark and colder. Its nice to just run, stretch, eat, and then chill for the evening.
Thursday was another nice run for me, no real workout run just an easy 12k. The plan was for me to run over to the track (4k) and then run 8k around the track while Stacey ran her 5k run there. It was a warm but windy night but I was in no real hurry. I'm sorry but 8k on a track is boring as hell. Not as mind numbing as a treadmill but a close second. My long runs can be a little boring as well but nothing like this. Eventually, I can see myself switching from road running to trail runs just for the variety and the fact that on a trail run, your mind is always working. there's no autopilot unless you want to wind up on your ass.
Saturday was yet another nice day for a run, reasonably warm and sunny. I ran 3k to the track and then another 3k on it while Stacey ran herself silly doing intervals. I was running pretty slow, just getting the mileage in and loosening up the legs a little. i ended the run with 6 strides, which are a type of interval only shorter.
My Tuesday and Thursday runs I used to break in my new Saucony Kinveras. Sportschek had a deal I couldn't resist the previous week and I pulled the trigger on 2 new pair. One pair will last me until sometime in May, then I have the new ones ready for the marathon.
On to my Sunday long run. This one was a workout. 28k, the first 13k was a long warmup. the next 12k was to be run at marathon pace (tentatively set at 6 minutes per kilometer) and the last 3k as a warmdown to finish. To make it easier with routing and meeting Stacey in Halifax, i worked it out a little differently but still included the 12k at marathon pace. I knew this run was going to be harder because the wind was going to be working against me. Can't let that stop me though. I've never seen anyone quit a marathon because of wind. Shortly after I left the house, I realized I forgot to apply my bodyglide. This is used to prevent chafing, lets leave it at that. Fortunately, I didn't suffer from any chafing issues or bloody nipples. I'm loving my Icebreaker wool shirt. whew! After my warmup, I took a 5 minute break in Bedford and had a snack (Clif Builders bar and some gatorade). Then I started my work. I ran the next 12k right around 6 minutes per km. I was pretty happy with that. Stacey ran the last 3k with me when I met her at Halifax Shopping Centre. She uses that run as a bit of a cooldown from her workout. My feet were pretty sore, I think its officially time to retire my old running shoes. No knee or hip issues again! YES! I burnt 1800 calories for this run. it took me a total of right around 3 hours. not bad, 600 calories an hour. My music of choice this time was Metallica and Linkin Park. I forgot to set my smartphone to repeat so I spent over half of my run listening to nothing. I didn't want to stop to fart around with the friggin' thing. I didn't want to ruin my groove. lol
Here's some numbers for the week.
61kilometres
6 hrs 44 minutes 30 seconds total time
3754 calories burnt
feeling great!
onward and upward
PS: I'm shopping for a road bike, soon I'll be chasing another goal. 100km on a bike. By the end of the summer. book it! lol can a triathlon be next? never say never, right?
Tuesday I ran 14k as soon as we got home from work. Stacey ran 13k of that with me! her highest total yet! great job! It left her with some pretty sore feet though. We're both liking the run as soon as we get home from work but before supper. its nice to finish the run knowing we don't have to go back out again when its dark and colder. Its nice to just run, stretch, eat, and then chill for the evening.
Thursday was another nice run for me, no real workout run just an easy 12k. The plan was for me to run over to the track (4k) and then run 8k around the track while Stacey ran her 5k run there. It was a warm but windy night but I was in no real hurry. I'm sorry but 8k on a track is boring as hell. Not as mind numbing as a treadmill but a close second. My long runs can be a little boring as well but nothing like this. Eventually, I can see myself switching from road running to trail runs just for the variety and the fact that on a trail run, your mind is always working. there's no autopilot unless you want to wind up on your ass.
Saturday was yet another nice day for a run, reasonably warm and sunny. I ran 3k to the track and then another 3k on it while Stacey ran herself silly doing intervals. I was running pretty slow, just getting the mileage in and loosening up the legs a little. i ended the run with 6 strides, which are a type of interval only shorter.
My Tuesday and Thursday runs I used to break in my new Saucony Kinveras. Sportschek had a deal I couldn't resist the previous week and I pulled the trigger on 2 new pair. One pair will last me until sometime in May, then I have the new ones ready for the marathon.
On to my Sunday long run. This one was a workout. 28k, the first 13k was a long warmup. the next 12k was to be run at marathon pace (tentatively set at 6 minutes per kilometer) and the last 3k as a warmdown to finish. To make it easier with routing and meeting Stacey in Halifax, i worked it out a little differently but still included the 12k at marathon pace. I knew this run was going to be harder because the wind was going to be working against me. Can't let that stop me though. I've never seen anyone quit a marathon because of wind. Shortly after I left the house, I realized I forgot to apply my bodyglide. This is used to prevent chafing, lets leave it at that. Fortunately, I didn't suffer from any chafing issues or bloody nipples. I'm loving my Icebreaker wool shirt. whew! After my warmup, I took a 5 minute break in Bedford and had a snack (Clif Builders bar and some gatorade). Then I started my work. I ran the next 12k right around 6 minutes per km. I was pretty happy with that. Stacey ran the last 3k with me when I met her at Halifax Shopping Centre. She uses that run as a bit of a cooldown from her workout. My feet were pretty sore, I think its officially time to retire my old running shoes. No knee or hip issues again! YES! I burnt 1800 calories for this run. it took me a total of right around 3 hours. not bad, 600 calories an hour. My music of choice this time was Metallica and Linkin Park. I forgot to set my smartphone to repeat so I spent over half of my run listening to nothing. I didn't want to stop to fart around with the friggin' thing. I didn't want to ruin my groove. lol
Here's some numbers for the week.
61kilometres
6 hrs 44 minutes 30 seconds total time
3754 calories burnt
feeling great!
onward and upward
PS: I'm shopping for a road bike, soon I'll be chasing another goal. 100km on a bike. By the end of the summer. book it! lol can a triathlon be next? never say never, right?
Monday, March 5, 2012
57K!!!
Ok these distances are getting crazy. so where do I begin? How about the 12k run on Tuesday. Well, it is what it was, a 12k easy run with Stacey, her longest distance yet so she was thrilled. I was happy to oblige her to push the extra 2k. Wednesday was my night off from running so I did about 20 minutes of cross training.
Thursday night, my workout night again. I started with a 3k warm-up, arrived back at the house to run 5k with Stacey. this portion was my simulated marathon pace so we cruised along pretty good. Our pace for this was 5:45 per km....Ok so it was a little faster than my predicted marathon pace but one can always dream, right? After a 5 minute break, I started my 3k at a tempo pace. I ran my fastest pace yet, averaging 4:51 per km. Again, probably more of a VO2max run than a tempo but i figure its probably better to push a little than to back off a little on a workout night. I'll have plenty of time to recover later.
Again, due to the forecast of shitty weather on Saturday, I ran my 5k recovery run and 6 strides on Friday afternoon, after I got home from my course. I didn't wear my NB Minimus this time due to some snow on the sidewalks. The last thing i need now is to fall on some ice/snow.
So along comes Sunday, another long run. Surprise, Surprise. This time I decide to run the 2nd half of the Bluenose course and an extra 6k to add up to my total of 27k. I figured this half would be easier than the first half that I ran last week. Wrong! What I've come to realize is this...when it comes to long distances, there's no such thing as easy, at least to me. I wouldn't say I struggled but my avg pace seemed painfully slow, 6:30 per km. Part of the run was through Point pleasant park, and the frost was coming out of the ground, leaving it very soft and hard to run on. Again, I had a knot develop in the upper right side of the back of my neck/back during the run. I believe its a sign that I'm not breathing properly, causing myself to hunch over. Some weeks are worse than others but this week was pretty bad after I finished.
I finished the 27k in 2:56, not really happy with the time but as I write this the next day with no soreness at all, I was probably a successful long run. Just 15.2k more kilometers and I would have run a full. Just???? I'll never run that distance during training of course. I burnt 1600 calories during the run and judging by the fact that my legs were very warm for the next 5 hours, I probably burnt a couple hundred more on just "afterburn." I couldn't get to sleep when i went to bed because i was still throwing off heat at 11pm. I think I'll have to run a little earlier to avoid this next week or have a cold leg bath when I get home. My music of choice this time was Coldplay and Dave Matthews band. Stacey ran the last 6k with me. All in all it was another successful week, then again, I'm at the point now that any week that I'm not injured is a successful week. Just 11 more long runs to go and I can rest.
Onward and Upward.
Thursday night, my workout night again. I started with a 3k warm-up, arrived back at the house to run 5k with Stacey. this portion was my simulated marathon pace so we cruised along pretty good. Our pace for this was 5:45 per km....Ok so it was a little faster than my predicted marathon pace but one can always dream, right? After a 5 minute break, I started my 3k at a tempo pace. I ran my fastest pace yet, averaging 4:51 per km. Again, probably more of a VO2max run than a tempo but i figure its probably better to push a little than to back off a little on a workout night. I'll have plenty of time to recover later.
Again, due to the forecast of shitty weather on Saturday, I ran my 5k recovery run and 6 strides on Friday afternoon, after I got home from my course. I didn't wear my NB Minimus this time due to some snow on the sidewalks. The last thing i need now is to fall on some ice/snow.
So along comes Sunday, another long run. Surprise, Surprise. This time I decide to run the 2nd half of the Bluenose course and an extra 6k to add up to my total of 27k. I figured this half would be easier than the first half that I ran last week. Wrong! What I've come to realize is this...when it comes to long distances, there's no such thing as easy, at least to me. I wouldn't say I struggled but my avg pace seemed painfully slow, 6:30 per km. Part of the run was through Point pleasant park, and the frost was coming out of the ground, leaving it very soft and hard to run on. Again, I had a knot develop in the upper right side of the back of my neck/back during the run. I believe its a sign that I'm not breathing properly, causing myself to hunch over. Some weeks are worse than others but this week was pretty bad after I finished.
I finished the 27k in 2:56, not really happy with the time but as I write this the next day with no soreness at all, I was probably a successful long run. Just 15.2k more kilometers and I would have run a full. Just???? I'll never run that distance during training of course. I burnt 1600 calories during the run and judging by the fact that my legs were very warm for the next 5 hours, I probably burnt a couple hundred more on just "afterburn." I couldn't get to sleep when i went to bed because i was still throwing off heat at 11pm. I think I'll have to run a little earlier to avoid this next week or have a cold leg bath when I get home. My music of choice this time was Coldplay and Dave Matthews band. Stacey ran the last 6k with me. All in all it was another successful week, then again, I'm at the point now that any week that I'm not injured is a successful week. Just 11 more long runs to go and I can rest.
Onward and Upward.
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