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 #47

8 km evening easy run

Knee is still bothering me a fair amount. At the beginning I would rate the pain at a 4 out of 10. It started changing my stride momentarily. But after 10min it was much better with the pain subduing to a 2. The hard workout yesterday did not help, nor sitting at a desk all day – although I went out for a 20min walk today. The other not so good thing today was the fact that my crown felt out today and now I need to go to dentist. It was just a matter of time, but I am really dreading this visit…

Day #46

20 km evening long run with hills

This long run really got to me. My legs felt like jello on the last 2 km rolling home. I am happy that I was able to run up Heritage Mountain without stopping once (vs 3 times the last time I tried). I did have to take a break on the way back up David again – between Johnson and Lansdowne. Overall my legs were just tired. I think the weekly volume really contributed to it, as looking at the heart rate I averaged 146 bpm which is much less that I thought it would be.

I also had some minor issues with my left knee again – but it doesn’t seem that it is getting worse. For a few moment I felt some weakness in knee, like it was going to give in. But I have felt that feeling in the past and nothing really came out of it. Overall I think these hills actually help build up muscles around the knee (that is my hope, at least). I was careful on the downhills not to put too much pressure, then again I felt so depleted that I couldn’t have taken the downhills much faster anyway. I will be interesting to see how my legs will feel tomorrow.

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 #40

13 km evening run

Got into my running gear right after coming home from work. When I left the house it was nice and dry, but as soon as I started running it began raining fairly hard. Fortunately it stopped after 3 or 4 km, though the rain came back on the last 15min of the run. Oh well… Run itself was at a good pace and I felt pretty good – I really liked the high cadence of 181 steps per minute. That must be close to a record for a training run. Overall, pretty happy how it went (apart from a stupid driver when getting home 🙁

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 #31

13 km evening run

Now this was a fast one which I really did not expect. On the first 5 km I felt really light on my feet and my legs were strong. Although I still noticed the hills on the way they didn’t seem too much of a hindrance. Even the section going up Pipeline and David did not impact my stride. Only on the last 3.5 km (essentially from Lansdowne all the way home) I noticed the weight of my legs (probably my whole body 😉 and some fatigue coming through. Nonetheless, it was a great run despite the cold and a few very oblivious drivers. Oh, and it was the first cold running night where it was close to freezing.

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 😉