Training Log Archive: couleerunner23In the 7 days ending May 23, 2015:
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Saturday May 23, 2015 #
8 AM
Running race 1:47:30 [4] 21.1 km (5:06 / km)
Willow Creek Wilderness Walk/Run Trail Half Marathon
Fort MacLeod, AB
Supported a local race which was also a good opportunity to get in a long tempo run.
Billed as a trail race however in reality it was a flat road race on gravel.
Ran with Pat from the Trail Runners and we started out at an easy pace near the back.Throughout the race we gradually picked up the pace and moved up throught the field. A loopy course with lots of out and backs so it was easy to see where we were in the field. With about 5 km to go I felt really good and had lots of go so I increased my pace and turnover a lot and had a really strong finish. Pat, who is waay better on hills than I, couldn't match and I dropped him. I suppose one advantage of living in flat places for so long is it makes you really good at flat races.
Was able to run down the third place woman in the last 2 km and ended up finishing 5th overall and 3rd male. Really happy with how strong I felt after putting in 75km in 3 days earlier in the week.
Fort MacLeod, AB
Supported a local race which was also a good opportunity to get in a long tempo run.
Billed as a trail race however in reality it was a flat road race on gravel.
Ran with Pat from the Trail Runners and we started out at an easy pace near the back.Throughout the race we gradually picked up the pace and moved up throught the field. A loopy course with lots of out and backs so it was easy to see where we were in the field. With about 5 km to go I felt really good and had lots of go so I increased my pace and turnover a lot and had a really strong finish. Pat, who is waay better on hills than I, couldn't match and I dropped him. I suppose one advantage of living in flat places for so long is it makes you really good at flat races.
Was able to run down the third place woman in the last 2 km and ended up finishing 5th overall and 3rd male. Really happy with how strong I felt after putting in 75km in 3 days earlier in the week.
Thursday May 21, 2015 #
6 PM
Running intervals 1:00:00 [4] 11.0 km (5:27 / km)
Run 3
4x1500m with 1 minute easy between.
Actually this was the wrokout from the week before. Didn't end up doing it then so decided to do it this week
Weather: Sunny and warm with no wind to speak of.
Did the workout in Battle Park; nice and flat with paved paths.
Workout went well, as usual the last two repeats felt better than the first two.
Ran them all at a pace that was as hard as I could sustain through the distance.
Cheated a bit and briskly walked the 1 minute rest interval; that was the only way I could get my heart-rate and breathing down in time to do the next 1500.
Ran a 5:33 min/km pace overall.
1 hour total with warmup and cooldown. Nice, short after-work hard effort.
4x1500m with 1 minute easy between.
Actually this was the wrokout from the week before. Didn't end up doing it then so decided to do it this week
Weather: Sunny and warm with no wind to speak of.
Did the workout in Battle Park; nice and flat with paved paths.
Workout went well, as usual the last two repeats felt better than the first two.
Ran them all at a pace that was as hard as I could sustain through the distance.
Cheated a bit and briskly walked the 1 minute rest interval; that was the only way I could get my heart-rate and breathing down in time to do the next 1500.
Ran a 5:33 min/km pace overall.
1 hour total with warmup and cooldown. Nice, short after-work hard effort.
Tuesday May 19, 2015 #
6 PM
Running hills 2:04:45 [3] 17.0 km (7:20 / km)
Another Tuesday evening coulee ramble with the Trail Runners.
Ran south from the Lodge. Good sized group due to the weather being really nice. Ran a strong pace and didn't do a lot of long stops which was good.
Ran south from the Lodge. Good sized group due to the weather being really nice. Ran a strong pace and didn't do a lot of long stops which was good.
Monday May 18, 2015 #
11 AM
Running long 2:13:10 [3] 22.0 km (6:03 / km)
Run 2
Shorter long run
Got my butt out for another go at the loop I ran yesterday. Was longer as I ran from the house which added 4 km.
What a difference a day makes. Was a bit slow and tight from yesterdays run however once I got warmed up my legs felt great. Had lots of go and was even able to run up one of the hills near the end (albeit the one with the gentlest gradient).
During the run I think I may have figured out why my legs went on me yesterday. I realized that I hadn't run continuously on pavement for longer than 2 hours for quite a long time.
Shorter long run
Got my butt out for another go at the loop I ran yesterday. Was longer as I ran from the house which added 4 km.
What a difference a day makes. Was a bit slow and tight from yesterdays run however once I got warmed up my legs felt great. Had lots of go and was even able to run up one of the hills near the end (albeit the one with the gentlest gradient).
During the run I think I may have figured out why my legs went on me yesterday. I realized that I hadn't run continuously on pavement for longer than 2 hours for quite a long time.
Sunday May 17, 2015 #
11 AM
Running long 4:06:33 [3] 36.0 km (6:51 / km)
Run 1
Long run
Was supposed to do 7, planned to do 6, ended up doing 4.
Rained steady the last 3 days so haven't run since the 13th.
Coulees are soakling wet and muddy so ran pavement for this outing.
Ran from the Lodge and ended up creating an 18km loop that involved running up and down 4 hills. Did the first loop in exactly 2 hours and then back to the truck AS to replenish.
Ran an easy/steady pace doing 18/2 run-walks and felt really good in the first loop. Oddly my legs started to go dead on me at the 2 1/2 hour mark. Progressively turned into more and more of a slog which was not going to get better so decided to pull the pin once I got back to my truck at the end of the second loop. Don't know the reason for the dead legs. Had lots of rest and was properly fuelled with Perpetuem, gels, and water. Strange!
Long run
Was supposed to do 7, planned to do 6, ended up doing 4.
Rained steady the last 3 days so haven't run since the 13th.
Coulees are soakling wet and muddy so ran pavement for this outing.
Ran from the Lodge and ended up creating an 18km loop that involved running up and down 4 hills. Did the first loop in exactly 2 hours and then back to the truck AS to replenish.
Ran an easy/steady pace doing 18/2 run-walks and felt really good in the first loop. Oddly my legs started to go dead on me at the 2 1/2 hour mark. Progressively turned into more and more of a slog which was not going to get better so decided to pull the pin once I got back to my truck at the end of the second loop. Don't know the reason for the dead legs. Had lots of rest and was properly fuelled with Perpetuem, gels, and water. Strange!