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