Training Log Archive: W

Have you noticed how I haven't been complaining about things during my runs as much lately? On one hand, it may be that I've exhausted all the things that piss me off (highly unlikely), a more accurate theory, though, is that the workouts lately have felt much more productive than the same ol' same ol' as before.

This is mainly, I think, because I'm just plain ol' running faster. I feel more tired more often, but my workouts feel as though each one is more productive. Am I getting faster? Possibly not, but were it not for my legs being pretty sore, this would have been a very comfortable workout aerobically, and it was 16k in 80 minutes! This is really what I was gunning for when I look at people like Julian and Murray who do many of their workouts very fast. I may have skipped over the "building" phase to eventually become accustomed to that pace, but I just don't have the patience, or the time, for that.

Ain't nobody got time for that.

Damon Albarn week continues, but with what.....?

So, my sister is running the New York Marathon. She has this training program, that has some fairly ridiculous workouts. She was particularly concerned about one, which I proposed, as a sign of solidarity, I would also do (she lives in the Cayman Islands, so... remotely).

The workout was 7 miles at marathon pace, and then 3 miles at 5k pace. This workout is, of course, ridiculous. The first 7 miles actually aren't that bad. Due to me being an idiot, I actually converted into KM and accidentally converted 6 miles, so I first did 9.6-ish km at 3:53 pace, my goal pace being 3:50, which is around a 2:40 marathon.

That actually felt quite comfortable. I did the first part on the road and then switched to the trail and it still worked out quite effectively. So, after doing 9.65 km very comfortably in 37:47, it was time to ramp it up and attempt to do a mind-boggling 3:20 pace for another 3 miles. Now, at the best of times, a 3:20 pace for me is pretty tough. That's a 16:40 5k, which I think I'm just about capable to do right now, but probably not after doing a tempo 10k. But, I gave it a merry old effort.

Unfortunately, I sort of ran out of flat ground, so I can't make a really solid measurement. But, for the first 2k I was running my balls off and hitting about 3:32 pace. When the hill started, that went out the window, of course, though the effort stayed the same. What was really good was once I climbed out of the river valley and got onto flat road, I was really able to recover and actually hovered around 3:25 for the last 500 meters or so! (shut up, small victories).

All in all, a really really good workout, but bloody hard. I suspect that its assumed that you won't be able to get to or maintain the 5k target pace, but its more of trying to push yourself to go faster after doing a prolonged pace at marathon speed. That's my theory anyway. I like it!

Also, legs, abs, and shoulders still pretty ruined from that stupid plyo workout. Stupid plyo workout.

I wanted to try and shake out my legs from the morning's workout, and it ceased raining enough to get Nev&I out on the mountain bikes for a light spin. Stuck to the gravel trails so we don't ruin any of the singletrack.

I'd like to say it made my legs feel less sore when I got home.... but, no. Just, no.

I most definitely need to get back on the morning run train, so I took baby steps with a 30 minute metabolism morning. Just gotta get out the door first, and focus on that. I like running in the cold-ish, so when fall rolls around I think I'll quite enjoy the 0-10 degree weather.

Managed to drag the Moore boys out for a run around the Whitemud. I actually expected them to moan and winge about how [fast/long/climb] we were going, but they were fairly chilled out about it, although we were actually going quite slow.

There's also this weird art thing going on in Whitemud called "Ramble in the Bramble" which is, from what I can tell, an exhibition of tying garbage to trees and having hipsters walk around drinking champagne and discussing the interpretive nuances of using construction reflective vests to symbolize drying animal pelts.

I'm certainly not cultured enough. Or cool enough.

I wanted to run for longer, but things got in the way, so it had to be scaled back a lot. Shifted more running to tomorrow, and today I decided to get back on the strength field train and did some plyos over at a hill by the shop. Single-leg hops w/stabilization, side to side hops, side hops, jumps, fast single-leg hops, squat jumps, and clap pushups, all x 3 sets.

Planned to do some finn-sprints like I did with the team at WOC, but those totally don't work on road shoes. Couldn't stop, couldn't start. I'll add some of them next time when I wear trail shoes. Also, I wish I had an agility ladder. I think orienteers neglect agility. Euros can get that simply by running through the forest.

I was reminded tonight why I haven't done Frank's XC series in a long time. Actually, as I write this, I'm STILL being reminded why I don't. And when I wake up tomorrow, I expect I still will be reminded of that fact. I don't know how in the world I plan on doing both the race and orienteering.

Anyway, a shorter course, 5k, around Hawrelak lake, then up my usual trail to the top of Keillor Road and then back. Frank the Beef was there, so we were all able to give up on winning, but there was still a good battle with myself, Brain, Loshack, Jack, and 5 Peaks guy in Blue. We traded off quite a bit, it seemed like everyone would try to accelerate, and then become too gassed to continue. I think any average running coach would like at our style and just hang his head in disdain. Both Loshack and Brian were able to pull away slightly, 3 and 6 meters respectively, so they took 2nd and 3rd, a couple seconds ahead. I think I probably could have given more, I'm not sure.

Next week I want to try starting off at a bit slower pace, but to really hammer the climbs. Today I was really backing off the climbs, largely out of fear. The run home with 10 x 10sec sprints was also particularly unpleasant.

I've been on a real Damon Albarn kick lately, but I suppose if there's any song of his that's the best.....

The ol' legs were really suffering on Monday. I really wanted to double down today and get a head start on hours on the rest of the week (seeing as how it was labour daybour), but after the morning which was quite tough, I felt like I spent most of the afternoon wandering out all zombie-esque. Not even a nap made me feel less tired.

Listened to another Freakonomics episode, this one about "Jerks", which... quite frankly did not have anything to do with economics. Though I did learn apparently Ty Cobb was a huge jerk, but didn't kill a black waiter (or a white waiter - no waiters were killed. By Ty Cobb).