5k Saturday

Time: 9am
Place MAA gym
Temp 15 C
Humidity 2/10

Ran alone
Path: Peel: through McGil up to Pine down to Park Ave to Rachel. Down Rachel, loop around Park back to the gym.

Time aprox 35-40 min
Distance about 5-6km

How I felt, slightly tired but well. left ankle was presenting issues until the 3km mark and then subsided. The run was good to get the rust off. I had stopped after Wedneday

What I ate before: yogurt and banana.

Stretched for 10-12 min afterward.

Concerns: Race day tomorrow! Wish me luck for the Montreal Half!

See you soon

JW

Wild Wednesday

September 8 2004
TIme: 6:30pm
Place Running room
Distance: 10km
Weather 20C
Humidity 3/10
Group leader: Dimitra

How I felt before: Rushed, no injuries. slight tired as I rushed from work
What I wore Run tank, shorts,Nimbus V

Path. store to monument, up to cross through cemetery back to store
Time: 52:30 including 2 water breaks
Distance: aprox 10km

How I felt. Fast pace considering we were many. Final run before race day

Issues. Left ankle and shin

Getting back into the swing of things

Tuesday September 7 2004
6:00
Place MAA gym
5km on tread mill zero incline at 9.6km/h 6:15 min per km
Time 31:15

How I felt prior: pretty good, legs feeling, "springy"
Stress fracture still present.

Technique drills prior to run
Turnover was quite impressive and lift was good.

Felt tired afterward as I lifted higher than normal.

Concerns: none for now

Superb Sunday

Time 7:30am
Start place: Home
weather 12 C
humidity 2/10

How I felt. nervous and slighty tired
Distance: 32km

What I wore: run tank, Nike shorts, wright socks and Nimbus V
What I drank: Gatorade Frost

Path: Home to Jeanne Mance park. Olmsted trail until Peel exist, Peel until Notre Dame. South on De La Montagne, cross bridge (becomes Wellington) head east on Irlandais. Right on Moulins, left on Pierre Dupuy (expo 67 habitat) loop of F1 track, loop of Olympic basin, back to Ile St Helene, Jacques Cartier bridge, De Lorimier, De Maisoneuve, Papineau, Sherbrooke, Lafontaine park perimeter to Rachel, up to Ave de Parc, Up Pine back to MAA gym.

Time to completion 3:15
How I felt during course: at mid 20 mark, hungry. stopped for several minutes. for washroom break, legs became stiff, it took about 30 min for legs to retun to normal. Finished strong, I could have sprinted.

Concerns: hamstrings and calves were tight. Achilles tendon was tight the next morn. Shin splint played a minor factor initially.

weighed 135.5 lbs after race. loss of 5 lbs.

Strategy: water break for only 30 secs slow maintain pace of 5:40/min