Day #45

10 km afternoon easy run

Easy run in the afternoon. Absolutely uneventful. The only thing to mention is that I did notice the discomfort in my left knee again. I think the kneecap is moving around and in some locations it creates a little bit of pain. It doesn’t prevent me from running, but it is starting to become a major annoyance… Pace was fine and within what I expected. Planning to do a 20km long run tomorrow. I am a little worried how my knee will hold up.

Day #41

10 km afternoon easy run

Easy, but longer run. Took me a while to get my heart rate going at all and I felt fairly sluggish throughout the whole run. Just didn’t get into it physically and mentally. I feel very exhausted these days. Not so much from the running, but rather from the lack of sleep. Not so sure about tomorrow’s long run. I would like to hit my weekly volume, but I am not sure whether I will physically be able to put in 20km. I guess I will just play it by ear.

Day #38

18 km afternoon long run

Vancouver Fall weather has finally caught up with my running. Pouring rain all along the way. There were only a very few runners out there today and overall very little traffic on the roads and sidewalks. I guess everybody was inside at home or in the mall. At least it wasn’t that cold, but I did have some minor issues with chafing in the groin area. Need to remember to use some vaseline or similar when going out in this kind of weather. Pace was really good. Compared to the same route 2 weeks ago I dropped 16s in pace and 4 bpm in heart rate. Pretty happy about that. Was pretty tired towards the very end, but overall felt pretty good. Took a nice long hot bath when I got home…

Day #37

6 km easy afternoon run

Nice and easy with Lily. I was a little surprised at first on how slow I was going. I thought I could easily do sub 6:00 min/km for easy runs by now. But then I remembered that the previous evening I ran close to 5:00 min/km. My body was telling me that it needs to recover and I cannot just put that run away. This is a very positive thing and re-affirms the need to use a HRM for the easy runs to control the actual (objective) effort of the run.

Lily did very well today and trotted nicely beside me for almost the whole way. There were only 2 moments where she got a little excited / mad, but in both cases it was very short and halfhearted.

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 #12

4km afternoon run with Amelie

Went up to Mundy Park with the intention to run 3 loops on the perimeter trail which would have added up to 12km. Amelie wanted to come along and I thought she might be able to run 2 loops, but the long hill killed her and she was done after the first loop and wanted to go home. The run itself felt harder than I thought despite an easy pace. Perhaps the easy run took more out of me than I thought…

8km afternoon run

After dropping Amelie off at home I ran my standard route down to Alderside and back. Pace was pretty good, but I did feel the distance a little more than I anticipated. But overall a good running day.

 

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.