Week 10 Training

Wednesday July 23nd 2008
Leg felt good today but my legs themselves felt totally zonked through 9km. It was like I had raced a half marathon yesterday. Decided it was a sign to take it easy, ran out to the water fountain/museum along the Thames Valley Golf course trail and headed back along Oxford. Total time ~ 46 minutes Total Distance: 11 km

Tuesday July 22nd 2008
Leg (knee) felt surprisingly good today (aka it didn't hurt). It seems strange that it would just stop, so I am weary, but it is still pleasant news. Ran in the ran through a passing thunder storm, some really great lightning out. No face pace, just enjoyed the music and the rain.
Total Distance: 15 km (time 60 mins + "forgot to hit start at some point)

Monday July 21st 2008
Easy run through High Park in Toronto with Deb. Knee didn't feel so good through 5km but slowly got better as things progressed. Better than it getting worse as I run I suppose. I didn't expect it to be like this after 2 days rest. Calves were also super soar and stride was short until 8km. Most likely attributed to my lack of cool-down on race day waiting in line for the massage.
Total Distance: 12km

Week 9 Training

Weekly Mileage: 38km (Low, but I had a race, and rested as a result of knee injury)

Friday July 18th 2008

Race went okay. It is hard to interpret my race. On the positive side

• Got 4th place (~8 spots higher than last year & 1st in age category)
• Out kicked the 20th placer at OU's Cross from 2007 to beat him by 1 second
• Set a PB
• Had a good solid 400m kick at the end of the race to fend off 4th place.
• Complementary beer and massage after the race.
  

On the downside

• Only beat my last years time by 5 seconds, it is tough to compare though, as the the temperature was really hot and humid out.
• Didn't follow my race plan, went out in 2:55, then paid the price for it later in the race, I dropped 2 spots (almost 3) in the last 2km
• I think I had the chance/fitness to stick with the 3rd place guy (missed getting $100 check by 5 seconds) but wimped out and let him go by.

All and all, not too bad, although room for improvement, my knee is really bothering so I took Saturday and Sunday completely off (went rock climbing Sunday though, sended a 5.10a and climbed a 5.10b falling twice at this one section (no breaks))
Click on logo to see race results...

Thursday July 17th 2008

Just a real easy run to get the legs going before the race, a few strides along the course. My knee is definitely becoming an issue. We will see how things go. Total Distance: 6 km

Wednesday July 16 th 2008

Ran the course twice today, not super fast, but decently quick at the end. The first time I just dogged around memorizing each km marker and topography change through each section of the race. The second time around I went ~ 4:15, 3:50, 3:35, 3:35 and dogged the last one. Not sure how things will go Friday, but at least I know the course. Total Distance: 11km

Tuesday July 15th 2008

Took the day off today, just felt zonked and figured a little rest would not hurt leading up to Friday's race. I think I like 5 km and packed it in.

Monday July 14th 2008

Picked up some new shoes though. (See below) They feel close to my old ones, but it is always a little weird the first time out. Legs still a little soar from the 26 km run, and knee hurt a bit, but started to feel better. First time running in the cool evening air in a while, and it felt good. my legs don't feel fast yet as a result of the lack of speed work, but I do feel decently fit. Total distance: 11km

Week 8 Training

Weekly Mileage: 90km


Sunday July 13th 2008:
The long run. It was really quite hot out and sunny (25C). A few knee twinges along the run, hopefully it will be taken care of ( my shoes should arrive tomorrow). Ran the entire length of the one branch of the Thames River Trail (from the Eastern tip down to the end of Gibson park). Some slow sections through a forest, but mostly paved bike path and grass fields. Total time: 1:55:56 Pace: 4:27 (took it nice and easy) Total Distance: 26km



Saturday July 12th 2008:
Off day, sat and relaxed.

Friday July 11th 2008:
Ran out to the bridge at Thames River golf course and back along Oxford Route. I think I added a little loop.Can't remember. Biked 20km to work and back.Total Running Distance: 17 km

Thursday July 10th 2008:
Ran around Western through roads, not 100% sure on the exact route now. Just an easy run. Total Distance: 11km?

Wednesday July 9th 2008:
Ran to Runners room and home, then 3 fast laps 2:51 / 2:53/ 2:53 km + 5 km of easy recovery running then home Total Distance: 14 km

Tuesday July 8th 2008:
Ran downtown, then 3 mile loops then home down to water park and back: Total Distance: 11 km

Monday July 7th 2008
Ran up to the Bridge at Thames Valley then to A&P then on to A&P: Total distance 11

Week 7 Training

Weekly Distance: 56 km Total Mileage: 347 km

Saturday July 5th 2008
Ran at Deb's cottage alng their 5.3 km loop. Ran the first one with her in 26 minutes then the second one in 19:20, equivalent to an 18:12 5km... Not too bad considering it was smoking hot, my second loop, running with mp3 and along. Total Distance 10.6

Thursday July 3rd 2008
Knee was acting up using my older shoes, decided to pack it in early and ran only 22.07 minutes. Total Distance ~ 5km

Wednesday July 2nd 2008
Ran to Western Track along Do-it for Dad Race track then ran to Wonderland Bridge up to the A&P. Total Time: 63 minutes. Total Distance: 14.5 km

Tuesday July 1st 2008
Ran ~ 30 minutes with Uncle Mark and Dad then by myself through the streets of Burlington. Total Time: 1:12:00 Total Distance 16 km?

Monday June 30th 2008
Ran 44:39 along trails within Presqu'iles Provincial Park. Ran a 5 minute ~ 1.6km tempo throughout the trails. Total Distance: 10 km?

Week 6 Training

Weekly Total : 44 km Summer Mileage: 291 km

Sunday June 29th 2008
Ran 54:48, did one minute on/one minute off for around 20 minutes to mix it up around the middle. Saw a swan family. Ran ~ 12.5km

Saturday June 28th 2008
Ran with Dad up at Pres'quil Provincial Park. Ran a total of 1:08:56 with a short breaks throughout to ...check out the light house and have a beer back at the camp site before running the last stretch back to the beach. Included a 8:42 tempo + 4:39 tempo. Total Distance ~ 14kmNot sure about Thursday and Friday!

Wednesday June 25th 2008
Ran downtown then through the Eastern branch of the Thames River trails. 13.7km

Tuesday June 24th 2008
Really short run today as I had to pick stuff up for Dad's birthday and be back in time to call...really short 4km saunter.

Week 5 Training

Weekly Mileage: 61km

Saturday June 21st 2007
Ran after a long day of teaching kayaking on the Madawaska River. Decided to take advantage of the hilly terrain found in the area so headed out with the mP3 after a few cool ones to pass the miles. Enjoyed the blissful peace of the country side until I got started by a farm dog running at my and high tailed it in the opposite direction. Ran back to the ~1km hill and did two hard intervals up them. My legs burned real bad, especially the next morning. Once those were done I packed it in to return to the festivities at the camp ground. Felt pukish for a bit, must have been the heat and the hills. Time: ?? Distance 16.5km. Scenic run so I included a section of the road (with our sweet kayaks & the route).



Can't Remember my runs for the rest of the week up til Saturday, I'll put 30 km (conservative estimate)

Monday June 16th 2008
Nice easy run through the trails. Finally ran with a watch, total time 1:12:00. Legs (calves) felt really tight, most likely as a result of the race. Total distance: 14.5 km?

Week 4 Training

Weekly Mileage: 43 km (Much too low, but with visitors in town)

Wednesday, June 15th 2008
Raced the Do It For Dad 5km. Not too much (none?) competition. Went out in ~ 2:55 through the first km then slowed down (a lot). Second split was ~ 6:30 and without anyone to push me I just kind slowed right do to a 17:14...URG! I got 1st place at least and a nice sports bag for winning. Total Distance 6 km

Saturday, June 14th 2008
Easy run in preparation for the race on Sunday. Nothing too fast, did a few arranges, got a new sports watch! Total Distance: 10km

Wednesday, June 11th 2008
Just did an easy run out to UWO to check out the track meet. Total Distance: 6km

Tuesday, June 10th 2008
Ran an out to UWO and did a workout with Runner's Choice. Did some 800's, not too fast and all over the map, between 60seconds an 70seconds. Total Mileage: 10km

Monday, June 9th 2008
Ran an easy route out to the water treatment plant. Ran home then up to the A&P, a bit of a tempo run on the way out up the hill..Daily Mileage: 11.5km

Week 3 Training

Weekly Mileage: 68km

Saturday, June 7th 2008
Ran the other fork of the Thames River today. Nice change of scenery. Approx. Route was out to Adelaine along the paths, through a bit of forest near Spikes Gym and ended up on a dirt high school track. Decided to jump on and do 3 X 400m. Nothing crazy fast, I'm thinking maybe 63's or 64's. (No watch though). This was, after-all just a long easy run, so I headed home after that. Leg doesn't feel too bad (still soar though). Also did an modest strength workout, a bit of chest, tri's and abs...Daily Mileage: 15km

Friday, June 6th 2008
Biked 20km to work and back. Ran out to Runner's Choice to find out about about a ride to the race on Sunday. Still waiting to here back about that race, although I think may hold off for a race next Sunday in London; there should be a little more competition. Still unsure if I should jump in the 5 or 10km, will depend on how my leg feels. Also found out about an interval training group starting up on Tuesday. I'm pretty sure I'll go check it out. Anyways, ran out to the bridge on Wonderland then headed up to Oxford street to go home. Smoking hot out today (32C) Leg STILL soar despite stretching quite a bit. Weekly biking mileage ~ 85 km....Day mileage: 11.5km

Thursday, June 5th 2008
Biked 10km home from work. Ran out to the 'dam' on the Thames River out past Thames Valley golf course. Weather was quite hot, bugs not too bad...leg still hurts; definitely need to stretch it some more. Pretty tired despite the slow pace. Ran back along Wonderland and Oxford... Total Longest summer run (so far) so I included a pic. Mileage: 17km


Wednesday, June 4th 2008
Biked 10km today to work. Leg still hurt a little bit. Went for a run to the running stores to look for a lift to a race on Sunday in Dorchester. Kinda got sucked into doing a run with the running room at a super low pace for 6km...May have found a ride to the race though. Ran a bit afterwards. Total Mileage: 11.5km

Tuesday, June 3rd 2008
Completely burnt out for some reason, took the day off..did not feel great. Biked 20 km at least

Monday, June 2nd 2008

Started off with about 20km of biking on my to commute to work. Nothing special here. Got home and ran the Thames Valley golf course route. Went out and back decently fast (still haven't bought a watch: looked at them today though), followed a man and his son on a bike the way out, then on the way back there was a 'real runner' who seemed to be doing a tempo run, but he kept on looking over his shoulder to see if I was catching up, so I said what the heck to ran him down over the last 3km (he was decently far ahead of me). Leg felt okay, but a little soar. Went to the gym downstairs a bit; 8x's the plates, then some 35's and downwards...felt easy. Did some other stuff including abs. Total mileage (not including biking): 13km

Week 2 Training

WEEKLY MILEAGE: 39km TOTAL MILEAGE: 75km

Friday, Saturday, Sunday
Sadly no running. In my defense, I did need to heal my leg, it was getting pretty bad. The other factor was of course kayaking at Elora all day Saturday and Sunday.

Thursday May 29th 2008
Did and easy warm up, then uphill sprints, not overly fast. My leg is still hurting so I didn't want to push it too badly. I also have done no major speed work, so it was a bit of a change. Leg felt okay while running, but is soar now.
2.5km warm up
10X 170meter uphill sprints at the road at Harris Park
1km back home Total distance: 6.5km (including recovery)
Also hit the weights (briefly). Did 8x's the plates without too much effort, and did a few more reps. Felt a bit stronger than a month ago, I think the kayaking may have something to do with it.


Wednesday May 28th 2008
Ran up to Wonderland to get my hair cut, continued running until the Bridge at Thames Valley Golf Course. Decent pace at times on the way home. Leg is starting to hurt behind my right knee (a pulling sensation). I will try stretching more. Total distance: 12.5 km

Tuesday May 27th 2008

Easy run through new trails in around North East section of Western Uni. Trails were pretty nice, although somewhat rocky in narrow making for a slower pace. NEED to do some strenght work tomorow. Approx. 10km

Monday May 26th 2008

Easy run through path along Thames River towards Western. Followed it until the 'Frisbee' field then ran home along Richmond to pick up my bike. I really should be getting some speed work in soon. Approx. 10km

Week 1 Training

TOTAL MILEAGE 36Km (Not a full week though)

Sunday, May 25th 2008

Still kayaking; unfortunately, no running.

Saturday, May 24th 2008

Kayaked at the Gull River. Didn't run but a good overall body workout from kayaking

Friday, May 23rd 2008

Ran in Hamilton along Rail Trail, then through Monarch up to the wooden theater then to the rail station. Got water and ran home along Spring Bank trail (~14km). Really nice run, legs still sore from Treadmill climbing

Thursday, May 22nd 2008

Nice run out to bridge at Thames Valley Golf Course, Easy pace from what I remember. About 13 Km

Wednesday, May 21st 2008

Treadmill run today, 15 minutes at high grade (climbing), recovery, fast section, recovery then hills to finish. Did some weighs and stuff at the end. ~45 minutes (9km)