Uphill Saturday

Saturday September 4, 2004

Time: 7:30am
Place Jeanne Mance park
Temp 15 C
Humidity 2/10

How I felt. Tired Only slept 5 hours
Who I ran with Richard (getting ready for ScotiaWater front as well)
Path: Olmsted trail (lions-circle around the cross and back down)
Distance 11km

What I ate before banana
How I felt during: For first half hour I was sluggish and could not find my rhythm. Then again it was uphil. I finally found it and I was cruising. Felt pretty tired right afterward.

Good stretch afterward

Issues: shin initially

Concern: tomorrows long run

Easy going Thursday

September 2 2004
Time 5:30pm
Place MAA gym with Dorys
Group: Thursday easy run group
People All girls and me

Weather 15 C humidity 3/10

Path: gym-1km loop and back
On the menu: 2 laps of the 1km loop break and repeat

I was running 4:54 and 4:48

Second segment: same as first but the twist was that we were to deliberate slow down on the hill segment of the run.

I slowed down to talk to Louise who had just completed her first half in Quebec city. 5:16 and 5:00

The trick to the second half is that if you slow down during the hill segment, you more than make up for in in the rest of the loop as you'll be able to speed up. If you do not conserve energy during the hill segment, you'll be paying for it during the remainder of the loop.

In all fairness after yesterday's hard work out, this felt easier by comparison.

Concerns: Shin as per usual.

Tremondous Wedndesday

September 1 2004
7:30pm at MAA gym
duration 2 hours
what I ate before: apple
How I felt. stress fracture worrying me.

First hour: drills (technique: changing support, etc...) 2 sets of 12
weights, leg curls and split squats 2 sets of 12
Ab work: 2 sets of 12 of bicycle, swiss ball crunch and ab in hale exercise

second hour on treadmill (56min)
first 15min 9.6km with two 30 sec acc to 10.6 and 11.6km
immediately after warm 13min at 12.4km
followed by 5 min at 9.6km
followed by 13 min at 12.2km
followed by 5 min at 9.6
followed by cooldown function on tread lasting 5 min

How I felt: during initial warm: overly concerned as i had not ran on tread in a long time. The feeling wasn't natural and my heart rate jumped up to 140 fast

My shin was not posing any problems at that point, I ran lower to the ground

During the first interval. I was sweating very hard, breathing was good fatigue started to set in at the 9 min mark. Finished strong.

During the first break. breathing was good and energy levels returned.

During the second interval. I was glad to have dropped the speed to 12.2km 5:54/km instead of 5;49/km. Good solid effort.

In the end I was tired but not exhausted. I was satisfied to have completed.

It's been a while since such a workout. Not bad for an old guy whose been spending the last 3 months focusing on long and running at a slower pace.

back to work

Tuesday August 31 2004
Time: 6:00pm
Place MAA gym
path: Gym to Lafontaine, 3 loops back to gym distance approx 11km
Temp 20 C Humidity: 4 on 10
Who I ran with: solitary
How I felt. good, I know I needed this base run in as I'm not sure how much I'll be able to run during the rest of the week

What I ate before: nothing
Pace: slighty faster than base 10km/h
Bumped into Marie-Josee
Was able to maintain same pace even when going up hill
Stretch was good

Issues: shin is sore afterward.

Silly Sunday

August 29 2004

7:30am Running room in Outremont
Temp: 15 degrees C humitdity 6 on 10
What I was wearing? Run tank, shorts wright socks and Asics Nimbus V

Distance 23 km
Path, mountain, TMR back to the store.
How I felt: PF was flaring initially, stress fracture on tibia was tender.
I had taken 3 days off to nurse the wound
Pace: started off slow and talking ended up doing 5:20-30s and was talking at the same time. So much energy. Freaky.
Drank Frost gatorade

Problems: I got lost. I was leading the pack and I had taken a right when the group took a left. I was running in the zone where everything fades into the periphery and then only think I could focus on was the horizon. I was running 4:40s and barely felt it. Even if the group had called out to me, I don't think I would have heard it. I only stopped when I saw highway 40 (the overpass) coming up. Nuts :(

To nurse the stress fracture, I stretched and swam after ward for 30 min. It helped a lot