Interval at the park

August 5 2004 5:30pm

Running group MAA led by Dorys
weather 20 degrees with light breeze.
Who I ran with Mary and Annie
What I ate before: prune
What I drank before: water

Effort 8 on 10
How I felt before slightly tired (legs from yesterdays hill work) but generally in good spirits

Jog to the park from the gym was done at base pace on an uphill slope. Felt good going up the hill not too laboured as I found the proper pace early

The course is a 400 meter loop. The goal 3x3 with a 2 minute rest between sets. Run each of the 9 laps in an even a time as possible.

Dorys ran with us to trick us into running faster. We all fell for it.

First set of three: 1:51, 1:58, 1:55
Second set of three: 1:55, 1:52, 1:57
Third set of three: 1:51, 153, 1:45

How I felt afterward, winded. Quick recovery but legs were tired.

Nice jog back to gym. Minimal effort.
No mosquitos (yay!)

Duration 1 hour

Stretching 10 minutes.

Concerns: Recovery for Sunday long run

Hills...

August 4 6pm 20 degrees light breeze

3km run at base pace 10 hill repeats 3km run

What I ate prior: Quaker oats granola bar
What I drank, two glasses of water
How I felt: legs still slightly stiff from last Sunday's long run 34.5km
What I wore, running tank, shorts, wright sock and Asics Nimbus V
Who I ran with: Running Room
Running buddy during course Donald

How I felt at start: sligtly apprehensive and slow start to the hill.
First hill repeat fatigue and stiffness. natural feel did not start yet
By the third repeat, I finally established in a rhythm. Fatigue was still present but waning.
Pace: Up and down at same pace. Remained consistent and chatted with Donald.
Did not stop once nor took water break.
Final hill, sprinted vs Donald (won- yay!)

Post race, stomach felt queasy. legs felt heavy quck recovery from sprint. Relaxed as the weather cooled (overcast + slight breeze). Waiting 10 min then proceeded to final 3km run to the store. Sprinted (10km pace) in the final 1km to the store. Queasiness subsided.

Following day: legs still feeling heavy.
Emotionally: Good but will feel better when legs have fully recovered.

On the menu for tonight: Interval training at the 1 km loop in the park with the running group at the gym.

Concerns: need to log in more mid distance runs.

Eat Guilt Free

This is Ken's buddy John Wong from Montreal.

I used to run for pride, but decided that was overrated. Now I run just to eat guilt free. Mmm.. munch munch munch. You would not believe how often I've recited, "eat guilt free" as my mantra during my harder segments of my run.

Tonight I have hill work with the Running Room in Outremont. It's a place near my highschool where we will be doing 10 hill repeats. Thank goodness there's a gourment ice cream place just around the corner from the store.

I just picked up my train ticket for Toronto. I can't believe it. Now that I've actually forked out the dough for the train ticket, there's no turning back now. Half marathon here I come. It's a good thing that Ken knows first aid. I might put his knowledge to the test.

Until the next blog,

Eatin' guilt free

JW