Day #24

18 km midday long run

My first “real” long run in the sense that it was longer than 90 mins or longer than 15km. 18km seemed a little daunting at first, but then I started finding my rhythm and I wasn’t worried too much about the distance, but rather the pace. I was aiming to run the whole distance at around 5:50 min/km, but of course I went too fast, especially on the way out, so I finally ended up with 5:36 min/km which was slightly faster than last Sunday’s 15km run.

The run itself felt good and I actually caught a phase where it felt really easy (on the first few kilometers coming back from Hyde Creek) – I guess the endorphins kicked in 😉 I was pretty dead when I finally got back home and I had no immediate opportunity to put up my legs, but it was really well worth it. I know that these runs will make be much stronger.

Day #23

8 km late afternoon run

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…

Day #22

7 km late night run

Easy run fairly late in the evening. It was a nice evening and my “recovery” run from the previous night’s hills run felt good. The main issue was really that I couldn’t get my heart rate up to 140bpm within the first 3 kms. I take this as I good sign and that my body is now better trained – at least on the cardiovascular level. Subjectively, I felt that I had to work hard to get my heart rate which on a different level kind of defeats the purpose of an easy run. In any case, it felt a tad too much like work for my liking. I may need to adjust my easy running heart rate zone. I guess it could also mean that my maximum heart rate is slowly decreasing thus moving my 140bpm to a higher percentage range. I need to keep on eye on my numbers and see if adjustments are in order.

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 #20

15 km mid day long run

Technically this was not a long run, but it sure felt like one and it’s main purpose was to put mileage / time on my feet. Today was a gorgeous day in Port Moody – one of the few beautiful Fall days of this year. I started off too fast, of course, and subsequently most of the run felt like real work. But I did hang in there despite it being really hard on the last 3 km. It felt good and gave me a feeling of accomplishment. I know that this type of run will make me stronger and carry me through the week of regular runs. Next week I should really start slower…

Day #19

7 km easy night run

Recovery run fairly late in the evening. Nice and cold and quiet on the streets. Managed successfully to keep the heart rate under 140bpm, but it seemed that I had to constantly check my watch to make sure that I am running in the correct range. I don’t (yet) have a good to sense my effort compared to my actual heart rate. There are many variables like environment, stress, elevation changes, etc. that need to be factored in, but I believe over time it should get easier to estimate my effort to run at a specific heart rate. And, of course, the pace should get faster that the same heart rate.

In any case, it was a good uneventful run and I am for sure noticing an improvement in pace for these easy runs.

Day #18

8km evening run

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.

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 #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.