Training Log Archive: bensmithIn the 7 days ending Apr 15, 2018:
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Sunday Apr 15, 2018 #
11 AM
Yoga, core etc 9:43 [1]
Catching up for yesterday.
10 PM
Yoga, core etc 8:06 [3]
Saturday Apr 14, 2018 #
12 PM
Running 3:30:33 [3] 28.8 km (7:19 / km) +1110m 6:08 / km
ahr:146 max:175
Seymour trail run. From the base, up Old Buck and Old Buck Access, down Incline and Powerline, along Fisherman's, then BP all the way to Quarry Rock and Deep Cove. Finished off with some road running to round out the mileage.
Unfortunately the whole underside of my right heel feels like it's becoming one big blister. I thought I just got mud in my shoe early on, but 15km later I finally took my shoe off and discovered it was a few small stones. Oops. Unfortunately, this means I'm going to skip the orienteering training at Mt Sumas tomorrow, as I really don't want to squeeze into O-shoes for a full day.
Apart from that, it was a really nice run! And I finally found a bit of the Baden Powell trail that's legitimately runnable! It's only 2.5km long (from Mushroom trail to Indian River Drive), but was super fast. Woo!
Unfortunately the whole underside of my right heel feels like it's becoming one big blister. I thought I just got mud in my shoe early on, but 15km later I finally took my shoe off and discovered it was a few small stones. Oops. Unfortunately, this means I'm going to skip the orienteering training at Mt Sumas tomorrow, as I really don't want to squeeze into O-shoes for a full day.
Apart from that, it was a really nice run! And I finally found a bit of the Baden Powell trail that's legitimately runnable! It's only 2.5km long (from Mushroom trail to Indian River Drive), but was super fast. Woo!
Friday Apr 13, 2018 #
9 PM
Yoga, core etc 9:40 [1]
Day 5 of the program (yesterday was a rest day).
Thursday Apr 12, 2018 #
12 PM
Running 47:30 [4] 9.9 km (4:48 / km) +56m 4:40 / km
ahr:157 max:182
10min warmup
25min tempo
12min cooldown
I was 3:54 pace for most of the tempo, except for the gentle incline on the way back. I wasn't wearing my fast shoes, so it's possible I'll be able to do a sub-39 10k, but sub-40 is more likely.
25min tempo
12min cooldown
I was 3:54 pace for most of the tempo, except for the gentle incline on the way back. I wasn't wearing my fast shoes, so it's possible I'll be able to do a sub-39 10k, but sub-40 is more likely.
Wednesday Apr 11, 2018 #
12 PM
Yoga, core etc 50:00 [0]
TRIUMF yoga
5 PM
Running 32:54 [2] 6.57 km (5:00 / km) +45m 4:51 / km
shoes: on Cloudflow Blue/Yellow
Little jog around campus with a few laps of the track. Very wet.
9 PM
Yoga, core etc 9:35 [1]
Day 3
Tuesday Apr 10, 2018 #
12 PM
Running 45:34 [4] 9.2 km (4:57 / km) +68m 4:47 / km
shoes: on Cloudflow Blue/Yellow
11min warmup
6,5,4,3,2,1min with 1min rest
9min cooldown
Paces: 4:04 (got stuck in traffic), 3:51, 3:53, 3:49, 3:49, 3:08.
Quads hurt more than usual due to the extra climb on Saturday's run. Otherwise felt great to be out running on a beautiful sunny day!
6,5,4,3,2,1min with 1min rest
9min cooldown
Paces: 4:04 (got stuck in traffic), 3:51, 3:53, 3:49, 3:49, 3:08.
Quads hurt more than usual due to the extra climb on Saturday's run. Otherwise felt great to be out running on a beautiful sunny day!
7 PM
Yoga, core etc 8:45 [1]
Day 2
Monday Apr 9, 2018 #
9 PM
Yoga, core etc 7:00 [1]
I've decided I really have to do something about my lack of core muscles. It puts extra strain on my back, and affects my running form. On recommendation from Renee, I've downloaded the Android app "Six Pack in 30 days". Although it's quite a click-baity title, it seems well structured.
I'm starting off on the easiest mode ("lose belly fat") and today was mostly okay except for my 30s planks (seriously - I have NO core at the moment!). Looks like it's going to be pretty brutal by day 30.
I'm starting off on the easiest mode ("lose belly fat") and today was mostly okay except for my 30s planks (seriously - I have NO core at the moment!). Looks like it's going to be pretty brutal by day 30.