Training Log Archive: GoFaster23In the 7 days ending Oct 6, 2013:
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Sunday Oct 6, 2013 #
Running long 3:30:00 [2] 34.13 km (6:09 / km)
Unscheduled long run
With Saskultra looming and my recent lack of running I decided to throw in a long run on tired legs to get me ready for the upcoming event.
It went actually quite well. I even had company which I think helped a lot. My friends girlfriend who is doing the Ultra as well joined me because she too needed a long run and hasn't been motivated to get out. In the case of long runs misery is better shared and the company certainly makes the time pass more quickly and pleasantly. Have had waaaay too many the last few years where I've had to plow through them on my own. Looking forward to getting to Lethbridge and it's much bigger (and better) running community.
Was hardly all that stiff or sore from yesterday which was a bonus. Right calf was not too happy in the later going tho; a residual from the knot I developed in the race. Oddly the left one was fine. Took it pretty easy with a 6:08 average pace and a few gel walk breaks thrown in.
The best thing was I felt good throughout; no 2 hour implosion today. Very happy about that! Was so great get a good long run in where I felt good the entire time. It's been a good while since that has happened.
Going to Winnipeg for Thanksgiving next weekend so I'm planning to do another 3:30 long run Saturday morning and then hit the road. If I'm feeling up to it I may get a shorter run in Sunday morning however no guarantees.
With Saskultra looming and my recent lack of running I decided to throw in a long run on tired legs to get me ready for the upcoming event.
It went actually quite well. I even had company which I think helped a lot. My friends girlfriend who is doing the Ultra as well joined me because she too needed a long run and hasn't been motivated to get out. In the case of long runs misery is better shared and the company certainly makes the time pass more quickly and pleasantly. Have had waaaay too many the last few years where I've had to plow through them on my own. Looking forward to getting to Lethbridge and it's much bigger (and better) running community.
Was hardly all that stiff or sore from yesterday which was a bonus. Right calf was not too happy in the later going tho; a residual from the knot I developed in the race. Oddly the left one was fine. Took it pretty easy with a 6:08 average pace and a few gel walk breaks thrown in.
The best thing was I felt good throughout; no 2 hour implosion today. Very happy about that! Was so great get a good long run in where I felt good the entire time. It's been a good while since that has happened.
Going to Winnipeg for Thanksgiving next weekend so I'm planning to do another 3:30 long run Saturday morning and then hit the road. If I'm feeling up to it I may get a shorter run in Sunday morning however no guarantees.
Saturday Oct 5, 2013 #
9 AM
Running race 1:38:31 [4] 21.1 km (4:40 / km)
Run 1
Flatlanders Half Marathon
Weather: -4C with a windchill of -8C.
Quite a bit chillier today than it has been for a while.
Race actually started at 9:30 which was nice. At least the sun had a chance to come up a bit and start warming things up. By the end of the race the temp had gone up quite a bit. Glad I didn't overdress, saw a lot of people who did which is typical.
My race was good. Finished in 1:38:31 and 21st overall which is not specatular however I'm happy with it considering my lack of running and training lately. Ran a smart race, didn't go out too hard (4:56 first km) and was 47:30 at the 10km mark. From there I started to ramp it up and had a strong solid push the last 4km. It's amazing the amount of people I can pass at the end of a race. A few guys I know with whom I have an unspoken friendly-ish competition with took off hard at the start. I let them go, ran my race, and reeled them all in without difficulty. I'm a big fan of Karl Meltzer's approach of just running my race and picking up the carnage in the later going. Works like a charm! By my calculations my average pace was 4:40 which I'm also happy with. Followed the same nutrition plan as Mogathon: 2 Endurloytes at the start and 2 at the 1 hour mark and a gel at the 30 minute mark, the 1 hour mark, and the 1:15 mark. Didn't have any cramping threats or issues however for some odd reasonlater in the race I developed a knot in each calf in exactly the same spot, just below my gastrocnemius. Weird!
One more event (won't call the Saskultra a race) and another season will come to a close.
Flatlanders Half Marathon
Weather: -4C with a windchill of -8C.
Quite a bit chillier today than it has been for a while.
Race actually started at 9:30 which was nice. At least the sun had a chance to come up a bit and start warming things up. By the end of the race the temp had gone up quite a bit. Glad I didn't overdress, saw a lot of people who did which is typical.
My race was good. Finished in 1:38:31 and 21st overall which is not specatular however I'm happy with it considering my lack of running and training lately. Ran a smart race, didn't go out too hard (4:56 first km) and was 47:30 at the 10km mark. From there I started to ramp it up and had a strong solid push the last 4km. It's amazing the amount of people I can pass at the end of a race. A few guys I know with whom I have an unspoken friendly-ish competition with took off hard at the start. I let them go, ran my race, and reeled them all in without difficulty. I'm a big fan of Karl Meltzer's approach of just running my race and picking up the carnage in the later going. Works like a charm! By my calculations my average pace was 4:40 which I'm also happy with. Followed the same nutrition plan as Mogathon: 2 Endurloytes at the start and 2 at the 1 hour mark and a gel at the 30 minute mark, the 1 hour mark, and the 1:15 mark. Didn't have any cramping threats or issues however for some odd reasonlater in the race I developed a knot in each calf in exactly the same spot, just below my gastrocnemius. Weird!
One more event (won't call the Saskultra a race) and another season will come to a close.
Wednesday Oct 2, 2013 #
7 PM
Running intervals 1:00:00 [4]
Run 2
Got back a little bit earlier from Kipling today so I got out/forced myself to get out for the workout. Required a fair bit of mental discipline as after sitting in the truck for an hour and a half one gets rather sleepy and tired; especially at the end of the work day. The main reason for my getting out was the weather. It was a really nice evening for running and I wanted to take advantage of it as the next two days were going to be a lot colder and possibly rainy.
Really enjoyed this workout; short repeats are the bomb! Did a warmup run out to a flat section of bike path close to my place and did the repeats back and forth. Took a bit to get the feel of the 30 second ones however soon got nicely into the groove of them. The one minute ones went well also although I had to make sure I geared down the pace a little bit. Was interesting doing repeats in the dark and keeping an eye out for people walking along the path.
Got back a little bit earlier from Kipling today so I got out/forced myself to get out for the workout. Required a fair bit of mental discipline as after sitting in the truck for an hour and a half one gets rather sleepy and tired; especially at the end of the work day. The main reason for my getting out was the weather. It was a really nice evening for running and I wanted to take advantage of it as the next two days were going to be a lot colder and possibly rainy.
Really enjoyed this workout; short repeats are the bomb! Did a warmup run out to a flat section of bike path close to my place and did the repeats back and forth. Took a bit to get the feel of the 30 second ones however soon got nicely into the groove of them. The one minute ones went well also although I had to make sure I geared down the pace a little bit. Was interesting doing repeats in the dark and keeping an eye out for people walking along the path.