Training Log Archive: Johnny MIn the 31 days ending May 31, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||
Sunday May 31, 2015 #
3 PM
Road Running 1:32:00 [3] 16.95 km (5:26 / km)
Time to transition back into a routine.
Saturday May 30, 2015 #
10 PM
Road Running 35:00 [3] 6.48 km (5:24 / km)
Easy jog.
Friday May 29, 2015 #
Note
(rest day)
Focusing on family today.
Thursday May 28, 2015 #
6 PM
Road Running 30:00 [3] 5.98 km (5:01 / km)
Easy run during gymnastics. Promised myself that I would take a week off after Sulphur, so trying to be honest with a significant recovery week.
Wednesday May 27, 2015 #
8 PM
Road Running 1:00:00 [3] 13.74 km (4:22 / km)
Time to get back into the groove.
Tuesday May 26, 2015 #
Note
(rest day)
Forced rest. Feeling good but bruised. Hip is looking nice and yellow.
Monday May 25, 2015 #
Note
(rest day)
Nice walk this evening with the family. Had to run quite a bit to catch up with Brennan who kept trying to speed away on his bike with a huge maniacal grin on his face. I probably could have run today, but playing it smart by taking time for recovery. Rochelle is out Tue evening, so no run tomorrow either. Will decide Wednesday about resuming easy running.
Body still sore from my fall. I'm an old man.
Body still sore from my fall. I'm an old man.
Sunday May 24, 2015 #
Note
(rest day)
Went for a brisk one-hour hike this evening. Legs feel good, but I will certainly take at least a few days off given that I've done three races in six weeks already. My leg muscles feel better than after PYP and Seaton, but my shoulder, wrist, hip and outer knee are quite sore from my fall.
Saturday May 23, 2015 #
Event: Sulphur Springs Trail Run
6 AM
Trail Running 7:31:00 [3] 80.0 km (5:38 / km) +2000m 5:01 / km
shoes: Salomon Sense Pro
Sulphur Springs 50M. Well, I had three potential goals for this race: 1. Finish in 7 hrs; 2. Finish in 7:15; or 3. Finish in top 5.
I ran the first two loops easy, walking the hills, etc, and started the third loop at 3:30, so in good shape to hit 7 hrs. I think this is the smartest I've ever started a race. I ran the next 10K very steady and was feeling great. In the second half of the third loop I tripped and fell hard to the ground. I bounced on the ground and didn't get up too quickly. People had to retrieve my bottle from the bushes. I just didn't move too well after that and for the next 30 mins my right knee hurt badly. I managed to keep moving but not too fast. I also felt nauseous the final loop, so I need to go back to eating one gel every 30' as adding the bloks every 15' didn't work for me today.
Finished third somehow, so met my C goal, but it wasn't pretty. I was jealous of the winner using a pacer for the fourth loop, as I ran alone the whole race and this was my third event in a row without using music. I just got in a funk and didn't move as quickly as I could have. I think I will use music at the end of future 50M-100K races.
The top two men were both 25, so that's a 16-year age gap. I'm getting old...
My leg muscles feel quite good today (better than after the last two 50Ks), but my shoulder, wrist, hip and knee are sore, bruised and a bit scratched up.
Thanks to Bash for refilling my water bottles for me.
I ran the first two loops easy, walking the hills, etc, and started the third loop at 3:30, so in good shape to hit 7 hrs. I think this is the smartest I've ever started a race. I ran the next 10K very steady and was feeling great. In the second half of the third loop I tripped and fell hard to the ground. I bounced on the ground and didn't get up too quickly. People had to retrieve my bottle from the bushes. I just didn't move too well after that and for the next 30 mins my right knee hurt badly. I managed to keep moving but not too fast. I also felt nauseous the final loop, so I need to go back to eating one gel every 30' as adding the bloks every 15' didn't work for me today.
Finished third somehow, so met my C goal, but it wasn't pretty. I was jealous of the winner using a pacer for the fourth loop, as I ran alone the whole race and this was my third event in a row without using music. I just got in a funk and didn't move as quickly as I could have. I think I will use music at the end of future 50M-100K races.
The top two men were both 25, so that's a 16-year age gap. I'm getting old...
My leg muscles feel quite good today (better than after the last two 50Ks), but my shoulder, wrist, hip and knee are sore, bruised and a bit scratched up.
Thanks to Bash for refilling my water bottles for me.
Friday May 22, 2015 #
1 PM
Road Running 20:00 [3] 3.8 km (5:16 / km)
Easy jog before Sulphur. K's class was running laps around the school park, so I ran a loop with him as well.
Thursday May 21, 2015 #
6 PM
Trail Running 42:00 [3] 7.74 km (5:26 / km)
shoes: Salomon Sense Pro
Easy run during gymnastics. I wish I was feeling fresher and stronger at this point. Hopefully I will feel more energetic on Saturday.
Wednesday May 20, 2015 #
6 PM
Trail Running 1:00:00 [3] 11.08 km (5:25 / km)
shoes: Salomon Sense Pro
Easy trail run. Forgot to stop my watch while walking up a long, busy staircase out of the ravines, so two minutes of slow walking included.
Tuesday May 19, 2015 #
Note
(rest day)
Rochelle at evening class until late and I had a lunch meeting, so took today as a rest day.
Monday May 18, 2015 #
8 PM
Road Running 1:00:00 [3] 12.11 km (4:57 / km)
shoes: Salomon Sense Pro
Easy evening run after a long day. Had a great weekend with the family with lots of hiking and canoeing and relaxing.
Sunday May 17, 2015 #
2 PM
Trail Running 1:33:00 [3] 14.93 km (6:14 / km)
shoes: Salomon Sense Pro
Haliburton on WWW with two loops of droplet and teardrop. Felt much better today but went slow on blue WWW section due to slippery terrain.
Saturday May 16, 2015 #
3 PM
Trail Running 1:45:00 [3] 15.29 km (6:52 / km)
shoes: Salomon Fellraiser
Haliburton. Normac and Poacher's very flooded so lots of bushwacking. Ran on the WWW at the end, which had better conditions. Sluggish today.
Friday May 15, 2015 #
9 PM
Trail Running 5:00 [3] 0.83 km (6:01 / km)
(rest day)
Busy day at work, packing and then driving to Haliburton. When I went out for run, I couldn't see much with my headlamp due to fog and rain so just turned around. #safe
Thursday May 14, 2015 #
6 PM
Trail Running 52:00 [3] 9.36 km (5:33 / km)
shoes: Salomon Sense Pro
Wednesday May 13, 2015 #
7 PM
Trail Running 1:17:00 [3] 10.88 km (7:05 / km)
shoes: Salomon Sense Pro
Salomon Store group run. Slow.
Tuesday May 12, 2015 #
6 PM
Trail Running 1:00:00 [3] 10.93 km (5:29 / km)
shoes: Salomon Sense Pro
Easy trail run along the river. Feeling good, but kept to an easy effort.
Monday May 11, 2015 #
Note
(rest day)
Decided to take a day off, just in case. Trying to have one at least every two weeks anyway.
Sunday May 10, 2015 #
8 PM
Road Running 40:00 [3] 7.08 km (5:39 / km)
Very easy recovery run (or jog). Went super slow at first. May take Monday off as I often do, but I wanted to get the muscles moving today to aid in recovery. Feeling pretty good though. Lots of walking today as well.
Saturday May 9, 2015 #
Event: Seaton Soaker Trail Race
8 AM
Trail Running 4:41:00 [3] 50.94 km (5:31 / km)
ahr:155 shoes: Salomon Sense Pro
Seaton Soaker 50K. Finished 2nd. Felt pretty tired the first 25K, but managed a decent effort thanks to the company of Scott. Felt better at the start of the next 25K and pulled into the lead around the 38K mark. Unfortunately, after a stumble, my legs seized up with cramps (just like PYP), so I had to ease up the pace. And then, with about 3K to go, I had major cramping and was passed by Scott while walking. After soaking the legs in the cold river crossing, I managed to run steady for the final 2.5K to the finish. Kind of regretted the tempo run earlier in the week, but since the whole point of doing this race was to put in a solid training effort for Sulphur, I am more than happy with the result.
Friday May 8, 2015 #
6 PM
Trail Running 30:00 [3] 5.71 km (5:15 / km)
Short run since I'm using a 50K race tomorrow as a long training run.
Thursday May 7, 2015 #
6 PM
Trail Running 50:00 [3] 9.65 km (5:11 / km)
Wednesday May 6, 2015 #
9 PM
Trail Running 1:11:00 [3] 13.72 km (5:10 / km)
Tuesday May 5, 2015 #
4 PM
Road Running 1:20:00 [3] 18.1 km (4:25 / km) +63m 4:21 / km
ahr:152 shoes: Salomon Sense Pro
Mixed-pace tempo at relaxed intensity.
Went with a shortened version of scheduled quality workout due to time available and the fact that I felt so lousy the past week and a half due to cold. (The advantage of having no coach is you're accountable to no one but yourself. Of course, the disadvantage is the same.) Also tried compression shorts for first time this year and still think they mess up my stride.
Still no music for hard workouts and races. In fact, have only listened to music on one run since October. Not sure whether to bring music for training run on Saturday to test as I may want music for the 50 milers this year.
HR was super high in warmup (190s), so HR avg a bit skewed.
20' steady @ 4:45/km
40' mixed-pace tempo (no pushing)
- 5' @ 4:25
- 5' @ 4:03
- 5' @ 4:16
- 5' @ 4:06
- 5' @ 4:12
- 5' @ 3:53
- 5' @ 4:04
- 5' @ 4:00 w hill
5' easy @ 5:05/km w big hill
15' relaxed @ 4:42/km
Went with a shortened version of scheduled quality workout due to time available and the fact that I felt so lousy the past week and a half due to cold. (The advantage of having no coach is you're accountable to no one but yourself. Of course, the disadvantage is the same.) Also tried compression shorts for first time this year and still think they mess up my stride.
Still no music for hard workouts and races. In fact, have only listened to music on one run since October. Not sure whether to bring music for training run on Saturday to test as I may want music for the 50 milers this year.
HR was super high in warmup (190s), so HR avg a bit skewed.
20' steady @ 4:45/km
40' mixed-pace tempo (no pushing)
- 5' @ 4:25
- 5' @ 4:03
- 5' @ 4:16
- 5' @ 4:06
- 5' @ 4:12
- 5' @ 3:53
- 5' @ 4:04
- 5' @ 4:00 w hill
5' easy @ 5:05/km w big hill
15' relaxed @ 4:42/km
Monday May 4, 2015 #
Note
(rest day)
Decided to take a day off and rest.
Sunday May 3, 2015 #
7 PM
Trail Running 1:50:00 [3] 17.5 km (6:17 / km)
Felt better today, but didn't do a long run as planned. Not sure if it's the congestion or allergies or lack of heat acclimatization or fatigue, but didn't want to push things after yesterday.
Saturday May 2, 2015 #
Road Running 1:31:00 [3] 17.05 km (5:20 / km)
ahr:130
Felt horrible. Had planned on a quality workout but no power or energy and called it quits after a few minutes. Just jogged/crawled home.
Friday May 1, 2015 #
2 PM
Trail Running 2:00:00 [3] 18.5 km (6:29 / km)
Still congested... and allergies going crazy.