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Training Log Archive: Gar

In the 7 days ending Apr 21:

activity # timemileskm+ft
  Run7 7:44:20 59.18(7:51) 95.24(4:53)
  Stength3 45:00
  Bike1 30:00
  Total10 8:59:20 59.18 95.24
averages - sleep:7.6

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Sunday Apr 21 #

8 PM

Run 2:00:00 [3] 15.5 mi (7:45 / mi)
slept:7.5 shoes: Grey Pegasus 35

Long run

Late run over to Boulevard. 2 laps and then headed for home. I picked up the pace the last 20 minutes. Calfs and hip flexors got tight in the last few minutes and I struggled to roll smoothly.

Always a mind game starting a long run as the sun goes down. One for solid training block and race time. I need to put more time into visualization.

Saturday Apr 20 #

Note

I was hoping to get in rolling and stretching a couple times a day this week. Did not happen but something to shoot for the next down week.

Note

I was hoping to get in rolling and stretching a couple times a day this week. Did not happen but something to shoot for the next down week.
8 PM

Run 45:00 [3] 5.2 mi (8:39 / mi)
slept:8.0 shoes: Grey Pegasus 35

Ran the LU trail down to the college.

Friday Apr 19 #

8 PM

Run 45:00 [3] 5.7 mi (7:54 / mi)
slept:8.0 shoes: Grey Pegasus 35

First shorts run down to central loop. So good!

Thursday Apr 18 #

1 PM

Run 1:02:00 [3] 7.4 mi (8:23 / mi)
slept:8.5 shoes: Grey Pegasus 35

Stopped at Bay Lock and then ran the hospital loop including the icy trail behind the field house. Legs felt pretty good.

Stength 15:00 [3]

Calf lowers
Heel walk/toe walk 15 lbs

Wednesday Apr 17 #

Run 1:07:20 [3] 9.88 mi (6:49 / mi)
slept:7.0 shoes: Grey Pegasus 35

Wo with Kip, Jon, Tony @ Boulevard

20 wo
20 tempo
3 min easy
12 tempo
Cd to 3 laps

I am really happy with today's workout. The body was feeling the best it has felt in months. I felt loose and rested. (Other than a messed up back)

Went into the first tempo feeling smooth. My breathing felt deep and relaxed until about 10 minutes in. I tried to visualize the 10 miler and settle in. It seemed to work until the last few minutes the effort crept up until I was breathing hard.

Settled into the second effort and tried to focus on relaxed breathing. I noticed my bra thing was much more laboured after 3 minutes. Great to get some motivation from Jon and Kip along the way. Pushed up the hill at the top of Boulevard. Stayed steady in the effort until the end.

I was pumped when I realized we had run pretty much 10 miles in 68 minutes and my body felt decent.

Tuesday Apr 16 #

Stength 20:00 [3]

Toe walk 15 lb db /heel walk
Balance board

I need to get a balance board. So fun! Still taking it easy with my back. Range of motion is getting back to normal in CARs.
6 AM

Run 33:00 [3] 3.9 mi (8:28 / mi)
slept:7.5 shoes: Pegasus 35

Easy hospital loop.

5 x 15 sec strides near the end. Nice to have better range of motion again.
9 PM

Bike 30:00 [3]

Easy spin

Monday Apr 15 #

9 AM

Run 1:32:00 [3] 11.6 mi (7:56 / mi)
slept:6.5 shoes: Grey Pegasus 35

Long run (active recovery week)

Ran Daisy for the wu. Then headed over to Boulevard and back to the library. Picked up the pace the last 15 min. Pictured the finish of the 10 miler the last 200 m and finished with everything I had. Legs seemed to respond. Sun feels amazing!
7 PM

Stength 10:00 [3]

Calf lowers

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