I had a day off from work, so I decided to take advantage of the day light and ran at dusk so I can actually see where I am going. Again, it took a while to get my heart rate up and get my engine going, but after 3 kms I found my rhythm and started keeping up a good pace. The overall average pace of 5:24 min/km was the fastest in this season. It was hard work, but it felt good to get the turnover in my feet. Also, my running cadence is starting to get the level I want it. Ideally, I would like to get up to 180 steps per min. This run I averaged 177, so I am nearly there. The pace also felt fast, although objectively I know that this actually not a really fast pace – but I am getting there…
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.
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.
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…
Well almost a night run. Didn’t get on the road before 8pm. Uneventful run. Started off in light rain which quickly let up. Nice and quiet on the roads and sidewalks. Good pace – it felt somewhat hard but doable. Slowly starting to get my rhythm. I might start listening to music or audiobooks again while running. But looking for good bluetooth head phones.
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.
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 😉
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…
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.
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…