Month #1

September 2017

Distance Pace Weight Average HR VO2 Max
72 km 6:15 min/km 102.7 kg 150 bpm 45 mL/kg/min

Technically, this was only a partial month of running as I started on Sep 11. Nonetheless, I do notice that my body is slowly getting used on the exercise again and that my weight is starting to trend down. Still a very long to go, but the last three weeks have been encouraging. I am happy that I started off again. Now, just stay with it and start setting some race goals. Perhaps I will do a 5K in November…

Goals for October:

  • no injuries
  • average weight around 101 kg
  • run 172 kms
  • average pace < 6:10 min/km
  • improve my easy run pace

Day #11

6km afternoon run

Last run of the month… And I made a short experiment. I forced myself to average my heart rate to no higher than 140bpm. This meant I needed to walk twice on the way back as I was not able to run so slow to hit that target. This is a really good measure of fitness (which is very low 🙁 The average pace for these 6km was 7:15min/km. I hope that over the next few months I will be able to drastically lower that pace for easy runs.

I enjoyed running in the rain today. Much less people on the trail. In sunshine it would have been packed. And as I was running so slow, I hardly felt any effort for this run. Tomorrow I want to go 12km, so it is good I went for easy one today.

Day #10

6km evening run

10 days running in a row without more then a day’s break. A small milestone, but I should not get ahead myself. I still have around 4 weeks of consistent running ahead of me until I hit my zone…

Bumped into Scott W. at Rocky Point. He was looking good and it was good to see him running. I am actually more inspired to go to Tuesday night workouts at the Den. Perhaps in a few weeks. Also starting to debate with himself whether I should do the marathon clinic for next year’s BMO. The on the last km I ran into Gita who had just been taking the dogs to the park. These evening runs are starting to get social 😉

Day #9

6km evening run

Really nice run. Weather was good, trails were not too crowded, right into the dusk. First run without stopping at all. Slowly getting back into the groove. Now, the important thing is to stay consistent and keep hammering away at it. The only thing that wasn’t that great is the fact that I actually wanted to run yesterday (Monday), but just didn’t find the time to do so. So, I think I will try to do a recovery run tomorrow. Let’s see how well I can stay under 140bpm.

And, no wild animal sightings…

Week #2

Distance [km] Pace [min/km] Weight [kg]
Target 28
Actual 28 6:00 103.3

Second week was right on track. Both the faster pace and the non changing weight are kind of expected. In the past it always took me 4-6 weeks of running before seeing a consistent drop in weight. No real targets for the next week aside from hitting a full 30km total.

But the really story for this week are the wild animal sightings. Both a cougar and a bear family within 3 days is pretty unusual. But perhaps I perceive it as unusual because I haven’t been running at all lately. In any case, it was nice to have these kinds of encounters. Let’s see what the following weeks will expose…

Day #8

10km evening run

Longest run in distance and time in the last 6 months. And Mundy Park is pretty hilly, so it did take quite a bit out of me. I had to take 3 to 4 walking breaks to catch my breath. But if felt good to complete this run and I did have a sense of accomplishment. I am dead now and tomorrow will definitely be a recovery run.

Oh, and my second wildlife encounter in the recent past. First the cougar on Friday and today a bear family with one adult female and 2 cubs.

Day #7

6km evening run

Decent run after work. Surprisingly the trail wasn’t too crowded despite the good weather. A little chilly, but sunny.

Between the second boardwalk and Old Mill Site, so after around 2.5km I noticed an animal in front of me. At first I thought it was a dog, but there was no leash and the tail had a pointy bush, until it occurred to me that I was only 10m behind a cougar. It was trotting along the trail at slow pace and when it sensed me it went up into the bushes without even turning around. I stopped for a few minutes to make sure the the cat was gone and then continued my run. 10min later after my turnaround I saw the cougar again at a bend in the trail. This time is stared at me and I started feeling a little nervous. I turned around and walked back until I dumped into somebody walking the trail (who incidentally was German). We then continued on the trail together and right at the second board the cougar was sitting between 2 trees staring at us – not even 5m away. The glowing eyes were a little scary. It was quite an experience being to so close to such a big cat, but not one I would want to have every day. Later when I got home Anne told me that this cougar is know and conservation officers have been chasing the cat for a while. I just hope it survives…

Day #6

6km late night run

Had a busy day with a Middle School open house in the evening. After a late dinner I only got out of the door by 10:30pm. I was also in a foul mood today, so it was good that I could run off some steam. It was nice and quiet with perfect running conditions. Overall my running felt pretty good and I managed to go at a decent pace resulting in the fastest run since I started.

Garmin tcx export is still broken 🙁

Week #1

Distance [km] Pace [min/km] Weight [kg]
Target 26
Actual 26 6:26 103.2

As good as a first week can go, I guess. Pretty happy that I hit my target of 26 km for this week. Next week I am going for 28 km and I will try to break under 103 kg. No real formal weekly targets, probably will see how this month goes and then set some goals for October. Still need to work on getting out in the morning for my runs. At least on Wednesdays and Fridays. Apart from that I will play it by ear…