Day #48

2.3 km warm up to the Den and 11 km medium evening run with the Den

Easy warm up run to the Den, but somehow I finalized this run on the watch, so a separate run was created. We went down to Lafarge Lake to see the lights. It was really a social run with a few speed intervals, but overall I just put it into medium running. Anyway, this was the last clinic run of the year. The weather was very cooperative and ideal for running – nice and cool and dry. Noticed my knee at warm up and the pain was closer to a 2. It definitely felt duller than Sunday and it went away until about halfway through the run. It then came back with a 3 to 4 and took me a little by surprise. In any it was bearable and it went away fairly quickly. So, does running make the problem go away or worse? Not sure. I don’t think that running makes it worse, but there are likely some strengthening and/or stretching exercise to help improve the issue. I guess it just hasn’t gotten bad enough just yet…

Day #42

12km with clinic mile intervals

Skipped 2 days of running in a row (Sunday & Monday) because of weather and I just didn’t feel like it. So, I picked the day with the downpour and I even decided to run to the den tonight. Well, I arrived pretty soaked at the store and landed some comments, but in good spirits. We jogged down to a residential area off of Guildford and did 3x 1 mile with 45s break in between. It was definitely a tough one, but I managed to cling on to the others. At least I did not fully die out there. Holding the pace wasn’t that difficult – it was just the slight inclines that killed me. So, with a little grit I came through. In future I need to remember to set my watch correctly so I can capture my mile times. Looking at the data it looks like I averaged a 4:30 min/km pace throughout the workout. Not too shabby – and it helped move my LT pace down to 4:46 min/km in Garmin (for what it’s worth).

 

Day #39

12 km evening run with the Den

Decided to run the 2km to the Den as a warm up and then run home right after the workout. Made it to the store just in time. Next time I need to give myself another 5 minutes to get there a little more on time. The workout was going up Lansdowne and then doing a few repeats along David. It was a really tough workout I had to stop once at the halfway mark to get up the hill. Paul was so nice to pull me up. I really have issues with hills, especially when they tend to be longer. Less weight and running more hills are the only things that will help… Overall a good workout and I felt pretty beat once back at home. It will be interesting to see how the recovery run will go tomorrow.

 

Day #34

7.8 km with Den clinic

Good workout with the Den. We ran 6x 45s with 45s rest and then another set of 6x 90s with 45s rest. The latter part was run in hilly Balmorral so it was pretty hard. But doable. I felt much better today than the last 2 workouts with the Den. At least I felt that I could keep up with the others except for the last leg where the hill kind of killed me.

Looking at the stats I am a little concerned with my ground contact balance numbers. It seems that in the last few weeks I am starting to favour my left quite a bit more. Today it was pretty extreme with 51.1%. I hope this is not a sign that an injury is coming up. The only (very slight) discomforts I have recently noticed is my right groin area (hernia?) and my left knee cap. Both are not painful – these are just areas I have noticed. I need to keep monitoring the GCT very closely and see if there is any trending going on…

Day #25

7 km intervals with the Den

The overall pace of 5:52 min/km belies the actual effort and work for this workout. We ran 4x 30s, 4x 60s, 4x 30s, 4x 60s and 4x 30s intervals on a straight at good anaerobic pace. Again, like last week, I felt my low fitness level, especially compared to the other runners. So, it was very painful to run in this group. But it did feel good to able to complete the workout in one piece.

Weather was fantastic tonight. A beautiful balmy Fall evening – almost too warm 😉

Day #21

6.3 km evening run with the Den

Now this one was really tough. Short, but very hard workout. Essentially the plan was to run 10x a hill with alternating longer and short distances. After the first longer hill I was so dead that I decided to only attempt the shorter hills. Even on the shorter ones I really struggled. The extra weight and the non fitness really took its toll tonight. I guess I was a little too ambitious for this workout. Be humble and go back to a slower group 😉

Apart from that it was good to run with the guys again.

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…

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.