Day #50

10.6 km early morning run

Wow, it took me more than 10 days to get from Day 49 to Day 50. Not sure why I fell off the wagon – it just happened. Yes, weather was crappy, but that is just unacceptable as an excuse. I am grateful that I ran into Dave the other day and just set up a run for this morning. Otherwise I don’t think I would have run today… The loss of fitness I encountered over the last 10 days is tremendous – absolutely shocking. I hope this is enough inspiration to get me back on track.

I really struggled keeping up with Dave down on Alderside. I am pretty sure that this would have been easy 2 weeks ago, but today I was just crushed. It was really good to get out this early in the morning. By 8:30 I had my run in already – it felt really good. I did notice my knee again…

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 #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 #44

13 km late night medium run

Nice and dry and perfect running temperature (10 deg). Good run. Not quite as fast as last week, but I didn’t get much sleep the last so that probably affected my running today. It was quiet on the streets with barely people and only a few cars – I guess that is one advantage of running this late in the evening. But one issue is that I am not too tired and stay up late again… By knee felt better than yesterday, but I could still feel it quite a bit.

Day #43

8 km late night easy run

Late start to my easy run, but it was worth the wait. It was at least 12 deg outside and dry. Couldn’t ask for more from the weather. Average pace, uneventful run.

I am starting to feel my left knee more and more. I think it may be a moving kneecap, not quite sure. Seems to be worse when I start running and on downhills. Need to start doing some research if I can mitigate the discomfort with strengthening and/or stretching exercises. Definitely not a pleasant feeling. On the scale to 10 I would call it a 3.

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).

 

Week #10

Distance Pace Weight
Last week 49.8 km 5:27 min/km 99.1 kg
This week 35 km 5:32 min/km 99.1 kg

Highlights of this week:

  • Pretty fast 13km run on Thursday. Felt good.
  • Survived the Lansdowne climb with the Den

First week that I have not met my targets. I wanted to run 18 – 20 km today, but it was raining so hard all day that I skipped the run. As the previous 9 weeks went really well, I am trying not to get too hung up about it. I will try to add a run tomorrow and perhaps next week to make up for the missing monthly volume. We will see. Even if I miss the monthly target, that’s ok. Not training for anything specific. I guess a recovery week is also a good thing and will give my body a little bit of rest time.

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.