Biting off my than you can chew

August 12, 2004
Time: 5:30pm
Place: MAA gym led by Dorys Langlois
Path Gym-1km loop and back
How I felt: Tired going in
What I ate: McD ice cream sundae
Humidity: heavy factor 7/10

Exercise: 2 loops with each loop at a consistent pace
Lap 1 5:12
Lap 2 4:48
3 min break

Lap 3. 4:54


How I felt during. pf in left foot started to flare. Shin pain from left foot as well.
Felt really tired as if I had lost my wind. The effort put out for that pace was way too much.
Tuesday and Wednesday training took it's toll on me it overwhelmed me.

Lesson learned. I have reached diminishing returns with the volume of training. I will take today and depending. tomorrow off. I feel completely drained.

Concerns: How long before I recover I have a long run this Sunday. Sat as well.

Hills, hills and more hills

August 11, 2004

Time 6:00pm
Location: Running Rooom in Outremont
Group 1/2 marathoners
Weather 20 degrees Humidity factor 4/10

Distance 3 km, 9 hill repeats and 3km back
How I felt before. good and solid (no injuries, or tenderness)
How I felt during: expected difficulty in the latter hills and I did. (hills 8 and 9)

Met new people. Initially no one is talkative and people talk to themselves but toward the end, everyone came around and was chatty.

My other group (marathon) was upset that I chose hills over fartlek. I ran fartlek in the rain on Tuesday and needed to develop leg strength. Tonight I have fartlek with the easy group in the park. I need to pick and choose my spots. As the races draw closer and closer, I need to be very selective in terms of the workouts I follow.

Sprint finish. I was running sub 5min/km. This is for real. I had thought previously that it was a fluke being able to post up such a time but I am finally coming into my own. I just to continue that work. So much to do so little time.

How I felt physically afterward. Really, really tired. Wasn't in the mood to socialize. Ate and went to bed. Lost weight. Now I'm a size 28.

Concerns: Will I be able to post a 4 hour time. Hmmm..

Splish splash I got sand up my a**

August 10 2004 5:30pm
Location 1km loop around the park behind the statue
Running group MAA led by Dorys advance group
Weather: humid (air was warm and heavy factor 8/10)
light breeze, intermittent and sporadic

What I ate prior, 2 yogurt and 1 banana 2 hours prior
How a I felt: legs slightly stiff from Sunday's long run but generally alright

Ran from the gym to the the beginning of the loop (long way) 15 min

Piece: Run for 5 min at 85% (10km pace) and rest for 2:30 return to the start position for each loop.

Each lap was completed prior to the 5 min elasping. By the 3rd loop we were caught in a heavy rain which lasted for 20 min. Shoes soaked up water like a sponge. Shorts were tight and clingy. T-shirt as well. Tracked dirt all over my calves, butt and lower half of the back of my t-shirt.

Good thing according to Dorys, under the Pose technique dirt is supposed to be thrown up that high. He was sporting dirt completed down his back.

Following the rain the veil of humidity was lifted and the run became simpler despite our clothes restricting us. I was able to complete my final lap in 4:42.

Felt great. Perhaps I might be able to run a sub 45 min 10km. Wishfull thinking? Hmm....

Did not have time to strectch. Sand all over the place.
Felt great. No pain following day.

Sunday long run

August 7th 7:30am
Ran with Running Room
Distance: 23km (ended up being 24.5 for me)
How I felt before: Tired slept late not a good sleep

What I ate: Yogurt and a banana
What I wore, Sugoi long sleeve, shorts, wrightsock and Asics Nimbus V

Running group only 6 people
No running buddy in particular floated around

The first five km were the hardest. I struggled to find the proper pace and rhythm. The long sleeve shirt made things less comfortable than usual (I'm used to tank tops) I had the zipper all the way down.

The temp warmed up slightly and the humidity was rising (difficulty 5-6 on ten)

After first 10km broke from the pack and ran 5km by myself and then returned to the pack. Ten and ones were helpful. I could feel the fatigue set in.

Sprinted the last km (4:45) and stretched were.

How I felt during the run. Great. At km 19 Dimitra, Alain and myself were sprinting. 4:50/km
It felt really great as there was a light cross breeze.

Concerns: I weighed myself yesterday and following the run at the gym and at home and I lost 6 pound. I went from 144 to 138 lbs, representing a 4.10 % drop. Must have been water weight but I rehydrated and did not feel thirsty. Hmm..

Effort was there but I need to rest better.

Mid Distance run

Saturday August 7 11am
Start location gym
duration 1:20
distance 10km

weather overcast humidity 5 on 10 difficulty
heat difficulty 4 on 10

path. gym to statute down to Lafontaine Park 2 loops and back

How I felt. Tired slept late woke up late
What I ate yogurt and banana
What I wore, run tank, shorts, wright sock and Asics Nimbus V and HRM

Heart Rate hovered around 145-160
kept it around 145

How I felt during the run. Slightly dehydrated only one waterfountain did not bring waterbottle (dummy) HRM was uncomfortable as I wasn't used to having it around my chest.

Stopped twice for water.

How I felt afterward satisfied (no injuries) but concerned.

Concerns: the fact that my heart rate went past 140 so easily. Can't rely on feeling grr...