Wacky Wednesday

August 25 2004
Time: 6:30
Place Running room Outremont
No. of people 18 (half and full group)

Weather 20-25 degree
humidity 7/10
How I felt before: Good, legs slightly sore from ankle weight training the day before

Run buddy. Several

Distance 3km to Kent park 400m track. Line work out for 3 laps. Then ran two laps with Samir 1 fast 1 slow. Final 3 man 400m relay

My team won!

Really humid. Sucking down the gatorade like no there was no tomorrow.

3km back was uneventful.

Pain on my interior shin when I woke up this morning. This pain has been nagging me in the
past several week. My plantar fasciaitis in my left foot has been painful when I wake up at times. I'm not sure if I need to change shoes or not (not a new pair of the same model but a different shoe all together). Too late to start experimenting.

http://www.sportsinjuryclinic.net/cybertherapist/front/lowerleg/stressfracture.htm

I'm hoping that more strength training will reduce the chances of serious injury.

Trying Tuesday

August 24, 2004

Time: 6:30pm
weather: 15 degrees. humidity factor 3/10
Solitary run 2.5 loops of Jeanne Mance park: Mont-Royal to Park, Park to Duluth, Duluth to Esplanade, Esplanade to Mont-Royal

Down Rachel to LaFontaine park, two loops, back up to Rachel to St. Laurent. St. Laurent home
Duration 1:13
What I ate before: yogurt.
How I felt. Relaxed and anxious
Difficulty 7 on 10
Pace 6:30/km

Used ankle weights: 2.5lbs on each leg

Slowed the pace and it felt like how the final segment of my long runs feel.

Anything special? Two Jamaican guys referred to me as, "Girlie Man" cuz my my leg warmer looking ankle weights.

Concerns: Will I be able to continue using these weights without adversely affecting my training for subsequent days?

Stupendous Sunday

August 22, 2004
Time 7:30am
Place Running Room Outremont.
Race Leader: myself, Carl and Sylvie
Distance: 32km

How I felt before. Well rested and axious yet slightly apprehensive.
PF flared in the morning, had to walk slowly around the house to stretch out.
What I ate, 2 yogurt 1 banana
What I drank, Gatorade (Frost flavor)
Weather 13 degrees humidity 3/10

Course: Down to the park through park, down peel to Notre Dame. West toward Angrignon, past the mall to La Verendrye back to Atwater up to Sherbrooke to Jeanne Mance to Bernard back to the store

How I felt, first hour felt great, chatted with everyone and laughed. I'm taken the mantle of senior of the group and was playing the role of morale leader. Pace: Really slow approx 6:30/km with 10 and 1s

At Atwater Market, Omede left, his knee was hurting and Carl was no in great shape. He had bad Thai food. Second hour, going westward to by the waterfront. picked up the pace. the weather was warming up and was able to maintain 5:40/km. I was able to drink my formula and run at the same time. The gatorade is slightly irritating to my stomach by it works. Yummy.

I led the charge and the others soon followed. I was consistent (thanx to my Garmin) about adhering to that pace. I had so much energy as I had taken the previous Thursday, Friday and Saturday off. My quads were shattered because I had worked out on Saturday and I was really pushing the pace. I was able to maintain my pace despite the hill at Atwater and the long hill at Jeanne Mance. I was able to maintain that pace the entire way and it felt great not to have wasted my time or anyone else's by going slow. We had taken so much time during the first hour.

Stretches afterward and I had a banana and a balance bar. I did everything by the book and I was rewarded for it.

Concerns: Now that the longest distance with the running room is over, will I be able to phase out the 10 and 1s the group followed? I need to focus on eliminating those breaks and being able to maintain 5:40s

I bought ankle weights so that should help me increase my stride.

A well deserved victory considering the previous Sunday's poor showing.