Tuesday Sep 25 |
 | Running intervals 16:00 [5] | |
| slept:5.0 shoes: 07 Adidas Adizero PR |
| Another H&H session. Not too bad - felt a bit harder than usual in the beginning, but feeling much better in the end - strong 3rd and 4th intervals. The new racing flats were tried out today. Apart from picking up a lot of stones in the midsole (I guess they aren't meant for the gravel roads around here...), they don't have very much support - I feel like I pronate in them. However, they are light, light, light - just the ticket for shorter stuff. I don't imagine I would ever marathon in them, although some people evidently do.... |
| Running warm up/down 23:00 [3] | |
| shoes: 07 Adidas Adizero PR |
| For the above... |
Sunday Sep 23 |
| Running intervals 16:00 [5] | |
| slept:6.0 shoes: 06 New Balance 872 |
| A H&H session, after a frustrating day installing a new sink and vanity in the basement bathroom. Damned IKEA - including different hardware than what was described in the pictorial instructions.... Necessitated not just one but two trips to the local Canadian Tire to buy things that I needed to make the plumbing work. Grumble....
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| Running warm up/down 19:00 [3] | |
| shoes: 06 New Balance 872 |
| For the above, including recovery.
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| C • warmup 1 |
Saturday Sep 22 |
| Running race 9:33 [5] 3 km (3:11 / km) +20m 3:05 / km vdot: 62.0 | |
| slept:7.0 shoes: 07 New Balance 790 |
| "Race" over the 3000m route. Started out to do a regular H&H, but decided to string the first couple of intervals together to get a 3k time. Not a great day for it - gusty west winds meant that the 3rd km was directly upwind, and noticeably slow. It's slightly downhill, compared to the second km which is uphill, so I normally am about 5-10 sec faster on the third km than the second. Not today - though some of that is likely due to an overeager first 1000m.
2:58
3:15
3:20
Still, it looks more or less like I'm on track. Will see how the 5k next weekend goes (hopefully the weather conditions are conducive to a PR...).
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| Running intervals 8:00 [5] | |
| shoes: 07 New Balance 790 |
| The other 2 H&H intervals to complete the block after the 3k time trial.
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| Running warm up/down 19:00 [3] | |
| shoes: 07 New Balance 790 |
| For the above.
|
Thursday Sep 20 |
| Running intervals 16:00 [5] | |
| slept:6.0 shoes: 06 New Balance 872 |
| H&H - third day in a row, just because I wanted to try. Calves _still_ a bit tight after the run, though not too bad during. Beautiful day out there - felt inspired to run, so zipped through the first 1000m in 2:58, which was probably a bit fast. Oh well. Settled down after that.
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| Running warm up/down 24:00 [3] | |
| |
| For the above.
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| Note | |
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| Wonder of wonders, miracle of miracles....
Air Canada FINALLY found and delivered my bag (lost en route back to Sweden after the COC's). A mere 7 weeks late.
The clothing inside was pretty ripe by now - probably had something to do with the fact that I had changed from the races and chucked my dirty stuff directly into the bag, along with my O-shoes. I imagine they were pretty frantic to find the owner once they opened it up.... Funny, it also came wrapped up tightly in an Air Canada plastic bag... |
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| C • Miracle, indeed 11 |
Wednesday Sep 19 |
| Running intervals 16:00 [5] | |
| slept:5.0 |
| H&H again - first time for consecutive days. Calves still a bit tight, but that's life.... |
| Running warm up/down 22:00 [3] | |
| |
| For the above. |
Tuesday Sep 18 |
| Running intervals 16:00 [5] | |
| slept:5.0 shoes: 06 New Balance 872 |
| H&H again. Was supposed to do this either yesterday in the afternoon or early this morning, but circumstances conspired to make that an impossibility. Oh well - that's why they pay me to be on call....
Calves still a little tight from the 20k (the climbs I suppose, or else the higher pace flat section at the end???), but the quads are back on line. Hope to feel a wee bit more fresh next time out though.
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| Running warm up/down 19:00 [3] | |
| shoes: 06 New Balance 872 |
| For the above.
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Saturday Sep 15 |
| |
| Event: Adventure Sports Games
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| Running race 1:32:00 [4] 20 km (4:36 / km) +820m 3:49 / km | |
| slept:5.0 shoes: 07 New Balance 790 |
| CW-X Conquer the Escarpment Trail Run - a pretty tough 20 km race. Feel good about this result - particularly since we were late leaving home and basically drove 9 hours straight just to get there, arriving at the race site only 10 minutes before the start and barely having time to change, let alone warm up.
Major climb(s) - check out the elevation profile.
Strategically walked up some sections (they were technically runnable but would entail too much lactic acid too early in the race). Had a 1-minute lead at the 21 minute mark, doubled this by the 33 minute mark, and then never saw or heard anyone. I think I finished between 10 and 15 minutes ahead of second place, possibly more...??? It was pretty technical singletrack throughout (except for the last 2 km), and even under good conditions it would have been described as tricky and slippery. Add to this the rain and winds that battered the area for much of the day, and it was downright dangerous in sections. All good for the orienteers in the race, not so much for the "trail runners" and such. Definitely tilted the tables in my favor.
Would have been nice to have had more competition there - but many missed due to injury, and others were running it as part of a multi-stage adventure race so couldn't expend as much energy. Oh well - it still felt fine to hammer out the course.
Never felt really tired; just some tightness in the calves at the very end. So far, H&H doesn't seem to have robbed me of too much endurance (it's early in the game though). |
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| C • Congrats! 1 |
| Running warm up/down 25:00 [2] | |
| shoes: 07 New Balance 790 |
| For the above.
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Thursday Sep 13 |
| Running intervals 16:00  | |
| slept:6.0 shoes: 06 New Balance 872 |
| H&H session, just converted Jon (or at least convinced him to try it out...).
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| C • Convert? 7 |
| Running warm up/down 17:00 [3] | |
| |
| For the above. |
Tuesday Sep 11 |
| Running intervals 16:00 [5] | |
| slept:6.0 shoes: 07 New Balance 790 |
| H&H again. Put on some light shoes and blasted away. Through the 3000m in 10:03 today (including 3 minutes of recovery jog in the middle), so feeling solid about that. Given my low mileage this week, it would appear that I'm going for quality rather than quantity. Reality is just too many other time demands at the moment. But I am able to stick with the H&H plan. |
| Running warm up/down 19:00 [3] | |
| |
| For the above. |
Sunday Sep 9 |
| Running intervals 16:00 [5] | |
| slept:6.0 shoes: 06 New Balance 872 |
| More of the H&H. Pushed it a bit harder today, and suffered for it - probably ran a bit too soon after eating a late lunch, and got an upset tummy for my troubles.... Started along my 3000m route, and actually came through the 3k mark at 10:20 - was quite satisfied with that, considering it included 3 minutes of just steady jogging. |
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| C • RTH 2 |
| Running 19:00 [3] | |
| shoes: 06 New Balance 872 |
| For the above + recovery. |
Saturday Sep 8 |
| Note | |
| slept:5.0 (rest day) |
| Lazy bastard today. Actually out obtaining more construction equipment and material, coming home well after dark with a cranky one-year-old. Not conducive for training. |
Friday Sep 7 |
| Running intervals 16:00 [4] | |
| slept:3.0 shoes: 06 New Balance 872 |
| Another set of the HH 4x4 intervals, to fulfill my duty for this week (have to do 3 sets a week). Awful night of sleep on call, then rain and gusty winds during the run. The bright side, however, is that I got to do some much-needed carpentry time today, installing a nice new pine door and frame in the basement TV room. Better yet, it only involved a minimum of cursing, and no blood loss whatsoever. Will wonders never cease! |
| Running warm up/down 19:00 [3] | |
| shoes: 06 New Balance 872 |
| For the above. |
| Note | |
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| I did get the full text version of the Helgerud and Hoff paper, if anybody happens to be interested in the gory/boring details. Should be e-mailable as a .pdf file. |
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| C • Paper 18 |
Thursday Sep 6 |
| Mountain biking 37:00 [3] | |
| slept:6.0 shoes: 05 Sidi Dominator 4 |
| On call in ER today but managed to sneak out during a lull and make a trip around the extended loop. Crazy weather: +31C, humid, and gusting winds - must be thunderstorms coming soon! |
Wednesday Sep 5 |
| Running intervals 16:00 [5] | |
| slept:5.0 shoes: 07 New Balance 790 |
| The soon-to-be "usual"; 4 min on, 3 active recovery.
According to the original protocol, it's 4 min at 90-95% MHR, then 3 min at 70% MHR, times 4. They did it 3 days a week, for 8 weeks. I don't have any further details on the protocol yet (will try to order the original full text article, unless someone has a copy and wants to post it on AP somewhere...???).
So far I like it - it's compact, takes less than 40 min door-to-door, and while it's hardish going during the intervals, I still don't feel too shattered after the sessions. Time will tell if it's useful or not. Should be able to complete the 8 weeks just prior to the US Champs... |
| Running warm up/down 19:00  | |
| shoes: 07 New Balance 790 |
| For the above, includes recovery. |
Monday Sep 3 |
| Running intervals 16:00 [4] | |
| slept:5.0 |
| A set of 4 x 4min on, 3 min off. This will probably become my "standard" session for a while - we'll see how it goes. It seems short and easy enough to fit into most days, even with my hectic work schedule.
First day off since returning from Ukraine - it'll be a while (if ever) before I catch up on the latest big gap in my logging. Oh well. |
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| C • ont champs 3 |
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| C • Blame... 2 |
| Running warm up/down 40:00 [2] | |
| |
| For the above (includes recovery). |
Sunday Sep 2 |
| Note | |
| slept:3.0 (rest day) |
| Good grief, how I hate these 72-hour stretches in the ER. Only one other doc here does them - the others rarely do more than 24 hours at a stretch. Will have to ask for a replanned set of work schedules starting in November (work booked for October already, sadly). Anyway, no chance to get out there again. |
Saturday Sep 1 |
| Note | |
| (rest day) |
| Day two on call in the ER, again too busy. |
