Week #5

Distance Pace Weight
Last week 33.4 km 5:53 min/km 101.5 kg
This week 36.9 km 5:39 min/km 101 kg

Highlights of this week:

  • Attended the clinic again. Ran with the 8:30 group, but I think I will try 8:00 group coming Tuesday
  • First “long” run this week and it was hard.

It was a good running week and now I have hit my target volume 5 weeks in a row. I really hope I can keep this up. I am also starting to notice my weigh loss a little which is a good sign.

Day #20

15 km mid day long run

Technically this was not a long run, but it sure felt like one and it’s main purpose was to put mileage / time on my feet. Today was a gorgeous day in Port Moody – one of the few beautiful Fall days of this year. I started off too fast, of course, and subsequently most of the run felt like real work. But I did hang in there despite it being really hard on the last 3 km. It felt good and gave me a feeling of accomplishment. I know that this type of run will make me stronger and carry me through the week of regular runs. Next week I should really start slower…

Day #19

7 km easy night run

Recovery run fairly late in the evening. Nice and cold and quiet on the streets. Managed successfully to keep the heart rate under 140bpm, but it seemed that I had to constantly check my watch to make sure that I am running in the correct range. I don’t (yet) have a good to sense my effort compared to my actual heart rate. There are many variables like environment, stress, elevation changes, etc. that need to be factored in, but I believe over time it should get easier to estimate my effort to run at a specific heart rate. And, of course, the pace should get faster that the same heart rate.

In any case, it was a good uneventful run and I am for sure noticing an improvement in pace for these easy runs.

Day #18

8km evening run

Weather is starting to get chilly and wet. It was raining most of the day, but I got a lucky break this evening. It was dark and cold, but dry and actually very pleasant for a run. I went out too fast, but I felt fairly good and it turned out the pace wasn’t bad and I was able to slowly get faster from that first km. I picked it up during the run culminating in a 5:10 min/km on the way back. It felt good to run at this pace. Although a few years back this would have been my recovery race.

Day #17

6.9 km evening run with the Den

Second week in a row. Went out to the Den for some intensity work. Ran with the 8:30 min/mile group out to Moody Ales to do some pyramid intervals. After 2km warm up we did:

  • 30s, 45s, 60s, 75s, 60s, 45s, 30s with 30s rest in between
  • 30s, 45s, 60s, 75s, 60s, 45s, 30s with 20s rest in between

It didn’t feel too hard, but not too easy either. I think I will stay in this group for another few weeks and then consider moving up to the 8:00 min/mile group.

And it was starting to get chilly tonight. I like it cold…

Week #4

Distance Pace Weight
Last week 30 km 6:09 min/km 101.8 kg
This week 33.4 km 5:53 min/km 101.5 kg

What can I say? I am still on track and in line with my training plan. Running is starting to feel a little easier, but I still feel hills pretty badly. I am also proud that I ran with the clinic this week. Definitely will try to make this a regular habit. Next week will be interesting as I will bump up my Sunday run from 12 to 15 km. Still not really a long run, but I am slowly considering the extra time on my feet.

Day #16

12 km afternoon run

Ran 3 loops around Mundy Park. This is was probably by honest run since I started again as I did not stop even once and pushed on the last third of the workout. It took the first loop to get into it, but after the first hills and getting my heart rate I started feeling good. The only think I noticed is that both my feet were numb during almost the full second loop. I think the shoes I am running in are a tad tight 0r I am just not used to it. Also, I felt some slight chafing in the my left groin. But I stop noticing both on the last loop. Overall a really good run and the mileage didn’t feel too hard. But I will surely feel the hills tonight and tomorrow.

Oh, I nearly stepped on a squirrel. It ran across the path in front of my and suddenly decided to stop right in front of me. I actually had to jump a little to not hurt it. First time I had this issue.

Day #14

7 km night run

Simple uneventful run in the dark. Went very easy by intention. The first km was even slower than planned because the HR monitor showed higher values than reality which forced me to run slower. I am guessing that the HR contacts were too dry and therefore the conductivity was not good. Once a little sweat was built up the monitor worked just fine. Very quiet on the sidewalks, but it felt really good.

 

 

Day #13

7.4 km evening run with the Den

It is really good getting back to the Den. Did the Tuesday night drop in clinic with Scott’s group (8:30 min/mile). I was a little anxious going into the run, but it turned out just fine. It was a hard work out but doable. It was good to see some old running buddies again.

We essentially did 3 different length intervals along Alderside. The first interval on the way back was pretty hard and I really had to work, but overall I felt a certain familiar rhythm to the runs. It almost felt like I had never stopped doing hard work outs. I think it will be good to add one day of intensity to my build up.