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Training Log Archive: Klepperton

In the 7 days ending Aug 26, 2017:

activity # timemileskm+m
  Running4 6:12:00 52.34(7:06) 84.24(4:25) 390
  Total4 6:12:00 52.34(7:06) 84.24(4:25) 390

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Saturday Aug 26, 2017 #

9 AM

Running 2:19:34 [4] 32.9 km (4:15 / km) +15m 4:14 / km

Wanted to have a boo at the tip of Tommy Thompson Park. Some of the best views of the city - with a marshy bird mecca foreground.

Figured it was too long of a jaunt to run from home and back, so I parked on a side street in Parkdale. (Which allowed for a clean getaway home as the 905'ers file in to visit the Ex. Still don't know why so many of them drive down, and sit in traffic...and generally eff everything up.)

Anyhow...

5 km splits:

20:45
20:43
21:01
21:20
21:23
21:54

12:28 (2.9km).

The conditions were perfect and I was feeling great. I had a gel at 60 and 120 min. Other than zero water until the 30km mark, I couldn't have put myself in a better situation to break a 3 hour marathon.

After gulping whilst stretching at a fountain at 30km (clock running), I felt 2:59 even was well within reach. Felt like I was pissing 4:10-4:13/km throughout the whole run...wasn't labouring...and had a super familiar/favourable out and back from around the Ex to the mouth of the Humber to Parkdale.

Then my bloody watch died!! I knew it was coming though, as it beeped 'low battery' at around the 45 minute mark.

I was going to keep running, but I really had no way of accounting for the final 10ish km. I know I would have slayed it, (and should have continued just for the hell of it), but was too pissed and bailed back.

This whole experience is making me rethink even running the marathon in October. I'm not trying to qualify for Boston next spring, (I'd rather orienteer)...so what's the point? It will probably allow me to get to another O meet or adventure race in the fall...which I prefer.

I know now then on any given day I can go for it... I don't need to pay $120 to make it "official".

Wednesday Aug 23, 2017 #

7 AM

Running warm up/down 6:08 [2] 1.33 km (4:37 / km)

Running 47:42 [3] 11.22 km (4:15 / km) +85m 4:06 / km


Morning run - perfect temperature

High Park - Queensway - Windermere - mouth of Humber - turnaround east to Dowling Bridge - Sorauren - Railpath - home.

Three bursts injected:

1.75 km - 6:38 - (3:48/km)
2.10 km - 8:04 - (3:50/km)
1.06 km - 4:07 - (3:54/km)

Not a fan of morning runs. Legs take awhile to get going.
2 PM

Running (Chariot - Hank and Anabel) 59:33 [3] 12.64 km (4:43 / km) +130m 4:29 / km


Afternoon run - perfect temperature

Old Reliable - Colborne Lodge - Lakeshore - Sunnyside - Dowling - Fuller - Pearson - Sorauren - Railpath - Perth Park

Hank and Annie's playlist:

Radiohead:

House of Cards
All I Need
Faust Arp
Reckoner
Lotus Flower

Beach House:

Zebra
Silver Soul
Norway
Walk In The Park
Used To Be
Lover Of Mine
Better Times
10 Mile Stereo
Real Love

Anabel slept more than Hank.

Hills were a terrible challenge. Low tire pressure. Not a good thing with two kids in there.

Strawberries, peaches, orange tomatoes and splash pad at Perth Park after.

Sunday Aug 20, 2017 #

Note

I don't think I'm going to change how I train for this marathon.

I'll definitely up my mileage, but no 'easy' runs.

I guess I'll be following a modified Canova method to fit my work routine/life:

Of my 20km or less runs I will try to sit at marathon pace or better, (4:05-4:15/km)...and my longer runs I'll sit at about 4:15-4:40km and try to inject some faster kilometres within it. The more kilometres I run at 4:15/km or better...the better.

If I do any higher intensity work, (which I tend to avoid), I'll shoot for 2 or 3x 3-5km at 3:45-4:00 pace.

Crossing my fingers for no injuries and a suitable amount of free time!

Anabel is going to Montessori in September, and we're sharing a nanny with a neighbour for Hank, so it's looking promising.
9 AM

Running 1:59:03 [3] 26.15 km (4:33 / km) +160m 4:25 / km

Old Reliable - Colborne Lodge - Lakeshore - mouth of Humber - Mimico - Royal York - Bloor - Bridge over Humber - little loop of Brulé Gardens - South Kingsway - Queensway - Windermere - Lakeshore - Sunnyside - rainbow bridge over Gardiner - Roncesvalles - Old Reliable - Dupont - Perth - Wallace - home.

Nice long one. Metric marathon - wasn't planned.

Limb report: Knees fine. Ankle fine. Hamstrings not bad considering.

Gel at 60 minutes. No water until 90 minutes.

Satisfied.

Rest tomorrow.

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