A better week, where the running felt a little more under control, perhaps because of the slightly less mileage.
Monday February 15th: Very easy recovery run. Legs felt slightly better. 7:2km
Tuesday February 16th: Slow easy run. No hills. Still feeling run down from weekend workout. 13.6km
Wednesday February 17th: Longboat Club run at Exhibition place. 2 x 4km @3:50/km with 1.5km recovery. 20.5km
Thursday February 18th: Easy recovery run along lakeshore. 13.7km
Friday February 19th: morning: Lydiard Hill circuit x 2, including 4x 10 sec. hill sprints.14.7km
Evening: Easy running with Longboat runners during training session. 4km
Saturday February 20th: Easy run on Longboat Dundas-Jane circuit north and west of High Park with Morningside hills. 9.7km
Sunday February 21st: Long run down along Lakeshore including 2x5km marathon pace (4min/k) intervals.
29km
Weekly Total: 112.4km
Year to Date Total: 775.4km
A good week, that was not as exhausting as last week. The race pace long run was especially good. Looking forward to more of those as we progress through the Winter/Spring racing season. Speaking of races, Peterborough Half Marathon is up next weekend.
Friday, February 26, 2010
Monday, February 15, 2010
Week 7 - Building mileage one week at a time
Another week over 110km feeling the mileage again this week. I'm waiting for the feeling of running easy. I'm sure it will come - won't it?
Monday 8th February: Easy recovery run. Legs feeling good. 7.3km
Tuesday 9th February: Morningside Hill circuit x 2. Took it easy on the hills (it's supposed to be an easy day). Legs feeling pretty good. 15.1km
Wednesday 10th February: Longboat club run. Ran at Exhibition place this week because of an afternoon snow fall. Ran 7km at 3:50/km just under anaerobic threshold. About 4km warm up and cool down. 15.4km
Thursday 11th February: Very easy run to High Park and back along the Martin Goodman trail. 16.4km
Friday 12th February: Morning Hill circuit x 3. Uphill bounding. Very hard workout. Felt ok during the workout but very tired afterward. 16.1km
Evening Easy running with club runners. Legs very heavy. 5km
Saturday 13th February: Easy recovery run. Legs still heavy from yesterdays workout. 11.1km
Sunday 14th February: morning cross training cross country skiing 1.5 hours.
Afternoon: Long run. Slow run on snow packed trail down Don Valley trail out to Leslie Spit and back along Lakeshore. Definitely feeling accumulated mileage. 30.7km
Week Total: 117.5km
Year to Date Total: 663km
The week started off well, but I ended it in an exhausted state. Two heavy mileage weeks may be taking their toll. One more to go and then a very welcome recovery week that will hopefully allow me to assimilate the training to date.
Monday 8th February: Easy recovery run. Legs feeling good. 7.3km
Tuesday 9th February: Morningside Hill circuit x 2. Took it easy on the hills (it's supposed to be an easy day). Legs feeling pretty good. 15.1km
Wednesday 10th February: Longboat club run. Ran at Exhibition place this week because of an afternoon snow fall. Ran 7km at 3:50/km just under anaerobic threshold. About 4km warm up and cool down. 15.4km
Thursday 11th February: Very easy run to High Park and back along the Martin Goodman trail. 16.4km
Friday 12th February: Morning Hill circuit x 3. Uphill bounding. Very hard workout. Felt ok during the workout but very tired afterward. 16.1km
Evening Easy running with club runners. Legs very heavy. 5km
Saturday 13th February: Easy recovery run. Legs still heavy from yesterdays workout. 11.1km
Sunday 14th February: morning cross training cross country skiing 1.5 hours.
Afternoon: Long run. Slow run on snow packed trail down Don Valley trail out to Leslie Spit and back along Lakeshore. Definitely feeling accumulated mileage. 30.7km
Week Total: 117.5km
Year to Date Total: 663km
The week started off well, but I ended it in an exhausted state. Two heavy mileage weeks may be taking their toll. One more to go and then a very welcome recovery week that will hopefully allow me to assimilate the training to date.
Tuesday, February 9, 2010
Week Six - Getting used to the hills
A good solid week, of over 100km that also saw my first double - well kind of double. Lots of hill running and even a few hill sprints thrown in for good measure.
Monday 1st February: No run today. I still have a hard time running seven days a week, and sometimes I'm just lazy. I think this was one of those days. I was also feeling the effects of last weeks more intense training.
Tuesday 2nd February: 2.5X Morningside Hill Circuit. Why 2.5? Well, I had planned on doing 3 circuits but my legs were feeling like lead, still feeling the effects of Sundays long run. I also hadn't slept well the night before, so I called it quits midway through the third circuit. 17.9km
Wednesday 3rd February: Longboat club run on the Martin Goodman trail along Lake Ontario. 5 x 1 mile repeats at about 3:55/km with 2 minute recovery. Good workout, felt strong. 19.1km
Thursday 4th February: Easy run along the lakeshore to High Park and back along Bloor Street. Very easy run - legs still heavy from last night's workout. 13.7km
Friday 5th February Morning: Hill sprints 3 x 2 x 10sec on Centre Road hill in High Park, followed by the reminder of the Lydiard style circuit, for a total of three complete circuits. 4km warm up and cool down. That was a tough workout. 16.3km
Evening: Easy running while coaching longboat runners during hill session. 5km
Saturday 6th February: Longboat club run north and west of High Park. Included Morningside/Ellis hills for that extra hill workout. 9.3km
Sunday 7th February: Longboat Long Run over extended Boston Special route. I really think it would be hard to find a 30km route in Toronto with more hills. I don't know how many there are, but there are lots. While the overall pace was easy, we picked up the pace a little in the middle to average 4:40/km for about 5km. It was on a flat part. 32.6km
Week Total: 113.8
Year To Date Total: 545.5
This week felt much better than last week, perhaps an indication that my body is adapting to the mileage and hills. Of the six runs this week, four of them had significant hilly sections. I'm hoping this will build up good leg strength for the long haul. The real test of that will be towards the end of March during the Around the Bay 30km race that has a series of hills between 22 and 26km.
Monday 1st February: No run today. I still have a hard time running seven days a week, and sometimes I'm just lazy. I think this was one of those days. I was also feeling the effects of last weeks more intense training.
Tuesday 2nd February: 2.5X Morningside Hill Circuit. Why 2.5? Well, I had planned on doing 3 circuits but my legs were feeling like lead, still feeling the effects of Sundays long run. I also hadn't slept well the night before, so I called it quits midway through the third circuit. 17.9km
Wednesday 3rd February: Longboat club run on the Martin Goodman trail along Lake Ontario. 5 x 1 mile repeats at about 3:55/km with 2 minute recovery. Good workout, felt strong. 19.1km
Thursday 4th February: Easy run along the lakeshore to High Park and back along Bloor Street. Very easy run - legs still heavy from last night's workout. 13.7km
Friday 5th February Morning: Hill sprints 3 x 2 x 10sec on Centre Road hill in High Park, followed by the reminder of the Lydiard style circuit, for a total of three complete circuits. 4km warm up and cool down. That was a tough workout. 16.3km
Evening: Easy running while coaching longboat runners during hill session. 5km
Saturday 6th February: Longboat club run north and west of High Park. Included Morningside/Ellis hills for that extra hill workout. 9.3km
Sunday 7th February: Longboat Long Run over extended Boston Special route. I really think it would be hard to find a 30km route in Toronto with more hills. I don't know how many there are, but there are lots. While the overall pace was easy, we picked up the pace a little in the middle to average 4:40/km for about 5km. It was on a flat part. 32.6km
Week Total: 113.8
Year To Date Total: 545.5
This week felt much better than last week, perhaps an indication that my body is adapting to the mileage and hills. Of the six runs this week, four of them had significant hilly sections. I'm hoping this will build up good leg strength for the long haul. The real test of that will be towards the end of March during the Around the Bay 30km race that has a series of hills between 22 and 26km.
Tuesday, February 2, 2010
Week Five - Back to work
The recovery week was good, but like most good things was too short. Last week I was back at it with an emphasis on hills. This is the strength phase of the training, that will last about six weeks and will see hills in the program four times a week. One of the races on the horizon is the Around the Bay 30km that includes a number of hills including a significant climb at about 5km from the end. I'm hoping the hill training will allow me to take the Burlington hills in stride. So another week of training under the belt and this is what it looked like:
Monday 25th January: No run. Can't remember why that was, but probably still recovering from the race yesterday.
Tuesday 26th January: Morningside hill circuit X 2. A little faster than last week, but still slow. Legs felt pretty good overall. 15.7km
Wednesday 27th January: Longboat club run on Martin Goodman trail along Lake Ontario. Ran cruise intervals with Rob and Erik. Supposed to be 2x3km, but my first interval was 4km, that included a kilometre of catching up with them. The first interval running against the wind was at 3:56min/km pace and the second (with the wind) was 3:58/km. We ran 1km easy in between the two. These paces are still below our anaerobic threshold, as we are still developing our aerobic capacity to the maximum. 16.6km
Thursday 28th January: Ran on the treadmill at the YMCA because of strong wind and cold. Pace was an easy 8.6mph with 5 strides up to 11.2mph. 5 miles on treadmill, 1 mile on the track and an additional 1km warm up and cool down. 12km
Friday 29th January: Lydiard High Park hill circuit x 3. This is a circuit designed to mimic the circuits run by Arthur Lydiard's athletes during their strength training phase. It is approximately 2.5 km features a moderate uphill of about 800m, a flat top section of about 700m, a short downhill of about 300m and a flat to gentle downhill of about 700m. The idea is to spring, bound or run up the hill, recover across the top, run hard downhill and run a series of strides along the bottom. It's a tough workout.15.2km
Saturday 30th January: Braved -19 degree C weather to go join the Running Free Run for Haiti along the waterfront. Fortunately there was no wind and the sun was out, so they had a good turnout. Somehow our 10km run got shortened to an 8k run. 8km
Sunday 31st January: Our weekly club long run from the YMCA. This week was pretty slow as our group stayed together for the first 12km or so. The hills began to take their toll soon after and we were happy to see the end of the run. 31km
Week Total: 98.6km
January Total: 430.7km
YTD Total: 430.7km
Bruce's goal was to run 60 to 70 miles a week in January. I think I accomplished that in all but the recovery week. All in all a good first month and a solid block of training under my belt. Next month's goals will be to intruduce regular weights/strength training and to start running doubles.
Monday 25th January: No run. Can't remember why that was, but probably still recovering from the race yesterday.
Tuesday 26th January: Morningside hill circuit X 2. A little faster than last week, but still slow. Legs felt pretty good overall. 15.7km
Wednesday 27th January: Longboat club run on Martin Goodman trail along Lake Ontario. Ran cruise intervals with Rob and Erik. Supposed to be 2x3km, but my first interval was 4km, that included a kilometre of catching up with them. The first interval running against the wind was at 3:56min/km pace and the second (with the wind) was 3:58/km. We ran 1km easy in between the two. These paces are still below our anaerobic threshold, as we are still developing our aerobic capacity to the maximum. 16.6km
Thursday 28th January: Ran on the treadmill at the YMCA because of strong wind and cold. Pace was an easy 8.6mph with 5 strides up to 11.2mph. 5 miles on treadmill, 1 mile on the track and an additional 1km warm up and cool down. 12km
Friday 29th January: Lydiard High Park hill circuit x 3. This is a circuit designed to mimic the circuits run by Arthur Lydiard's athletes during their strength training phase. It is approximately 2.5 km features a moderate uphill of about 800m, a flat top section of about 700m, a short downhill of about 300m and a flat to gentle downhill of about 700m. The idea is to spring, bound or run up the hill, recover across the top, run hard downhill and run a series of strides along the bottom. It's a tough workout.15.2km
Saturday 30th January: Braved -19 degree C weather to go join the Running Free Run for Haiti along the waterfront. Fortunately there was no wind and the sun was out, so they had a good turnout. Somehow our 10km run got shortened to an 8k run. 8km
Sunday 31st January: Our weekly club long run from the YMCA. This week was pretty slow as our group stayed together for the first 12km or so. The hills began to take their toll soon after and we were happy to see the end of the run. 31km
Week Total: 98.6km
January Total: 430.7km
YTD Total: 430.7km
Bruce's goal was to run 60 to 70 miles a week in January. I think I accomplished that in all but the recovery week. All in all a good first month and a solid block of training under my belt. Next month's goals will be to intruduce regular weights/strength training and to start running doubles.
Subscribe to:
Posts (Atom)
