Training Log Archive: karenmIn the 31 days ending May 31, 2011:
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Monday May 30, 2011 #
9 AM
Running 5:07:45 40.51 km (7:36 / km) +634m 7:03 / km
ahr:152 max:177 shoes: Montrail Fairhaven
Okay, this is my last long training run before the race. Let the tappering begin! Well, there is that Run the Wild race on Sunday. If my partner has to carry me, you will know why! Had to juggle my training around Karl's Karate and the kids schedule this weekend so had to take the day off to run! This one was a tough one. Perhaps not enough sleep last night (6.5 hours) or the "heat" (not used to that) or the hills I ran on Saturday. Oh well, I made it and I am still moving, although slowly! One blister on my big toe on the inside/top? Didn't feel it at all. Hip was fine. Could be due to my 30 minutes of painful rolling on Kyle's baseball last night! Forget the softness of the roll of tennis ball! I think I will take it easy the rest of the week.
Saturday May 28, 2011 #
8 AM
Running 2:04:48 18.18 km (6:52 / km) +270m 6:23 / km
ahr:156 max:176 shoes: Montrail Fairhaven
Longish run after a miserable week of rain and cold weather! Headed down to Edworthy park on the Quarry Rd. trail. then back along the Douglas Fir trail. Some sections were very muddy and very slippery! Had to take it pretty easy in some of the downhill sections as it was like being on ice! Good test of the shoes. They work pretty well in the mud, not accumulating on the bottom which is good. right hip/hamstring still an issue but I can run through it so far. Will get back in for treatment next week.
Friday May 27, 2011 #
9 AM
Weight training 55:00 [3]
Wednesday May 25, 2011 #
10 AM
Weight training 50:00 [3]
7 PM
orienteering 45:00 [4] 6.0 km (7:30 / km)
Ran the first bit of the long orienteering course before having to shadow Tyson on his course. Very wet out tonight and cool!
Monday May 23, 2011 #
1 PM
Running 1:24:39 12.79 km (6:37 / km) +56m 6:28 / km
ahr:156 max:172 shoes: Montrail Fairhaven
Run on the 4 wheeler tracks and log roads at dad's cottage near Sault Ste. Marie. Nice soft sandy trails. Ran with a bell as we saw a bear on our drive out to the cottage. Wasnt' sunny, but the humidity was high for sure and I am not used to that! Was thinking it would be nice to have a little rain shower. Be careful what you wish for! Got caught in a dig downpour about 4 km from home. Could hardly see with the rain pouring into my eyes. Note to self: Don't put sunscreen on your face when it might rain! Felt good to get the legs moving after all of the sitting.
Friday May 20, 2011 #
11 AM
Running 48:00 [4] 8.0 km (6:00 / km)
Recovery week planned, but I was hoping to do a little bit more activity! It just didn't work out as planned. To many kid things got in the way. Got out today with Tyson on his bike. Ran a faster pace, tempo run on the path down to Crowchild bridge. Right leg/hip still doesnt' feel right when I try to increase my speed. It just doesn't want to extend fully. Oh well, my hill running is getting better! Will try to fit a longish run in in Ontario this weekend.
Thursday May 19, 2011 #
6 AM
Weight training 50:00 [3]
Recovery week so took it easy. I didn't even have to do any bike intervals!
Wednesday May 18, 2011 #
5 PM
Running 25:00 [3]
Setting out orienteering controls for the meet.
Monday May 16, 2011 #
5 PM
Running 1:00:00 [3]
Checking out orienteering control sites for Wednesday night meet in Edworthy Park. Very windy evening. My legs still feel very heavy from my long run on Sat.
Saturday May 14, 2011 #
9 AM
Running 4:49:53 37.05 km (7:49 / km) +669m 7:11 / km
ahr:151 max:173 shoes: Montrail Fairhaven
Okay, this one I call "Tour de Calgary N.W." Tried to link up as many single track trails as possible. Started at Bowness Park. Up to COP east lands. I love the trails here! Did about 10 km on the trails then returned to the car to refuel. Next off to 12 mile Coulee! A great run up the Coulee and then back down on a slightly different route in places. Got my feet wet, but no snow at least! Next over to Bowmount Park. Travelled along some awesome single track bike paths. Even saw one snake! Glad to turn back heading west to escape the wind! Could hardly keep my hat on in places! Wow, felt so easy once back on the paved path, even after 30 km! Patience is going to be the key with the longer distance.
Friday May 13, 2011 #
9 AM
Running 1:07:17 10.5 km (6:25 / km) +143m 6:00 / km
ahr:159 max:176 shoes: Montrail Fairhaven
Run with Marion on Nose Hill Park. Time went by quickly as it was nice to talk to someone along the way! Nice sunny morning.
C • HR 2
Thursday May 12, 2011 #
6 AM
Weight training 50:00 [3]
Dead lifts then upper body function strengthening circuit and ending with bike intervals 30-30.
Wednesday May 11, 2011 #
11 AM
Hill repeats 55:00 [5] 8.0 km (6:53 / km)
shoes: Montrail Fairhaven
Hill work out on the bluff behind the house. 15 minute warm up run took me up centre st. hill to the top of the bluff. Then the fun began! Ran up and jogged down the long dirt hill that cut across the bluff 6 repeats. kept it between 2 min. 45 and 3min 05 on the way up and about 2 min. 30 on the way down to recover. Didn't wear Garmin. Heart rate most likely higher than normal as have a slight head cold. Good to get this overwith now! Right leg felt pretty good. Felt a little strain at the top of each hill repeat, but nothing lingering. Strength is definitely returning.
Tuesday May 10, 2011 #
6 AM
Weight training 1:00:00 [3]
rolling and hip strengthening work in between sets.
Sunday May 8, 2011 #
10 AM
Running 4:38:59 29.46 km (9:28 / km) +1053m 8:02 / km
ahr:150 max:176 shoes: Montrail Fairhaven
I am going to call this "Karen's most excellent? Mother's Day Adventure!" Trail run on Mother's Day. From Station Flats Parking lot down to Allen Bill Pond and up the Fullerton Loop. Hit some snow, but not too bad. The sun even came out! Back to the car to refuel then on the Elbow Valley trail. Lots of snowy sections in the trees, ice patches and mud. Quite a challenge in some areas that is for sure. Had planned to go all the way to Elbow Falls, but when I got the Moose Mountain Rd I decided to climb the hill on the road and get away from the snow for awhile. Relentless uphill climb for 3 km. Stopped just at the base of the major uphill! Started snowing lightly. Turned around and headed down catching the upper part of the Sulphur Springs trail and back across the Road to return on the Elbow Valley trail. The big climb was tough for sure with lots of snow in places and lot of uneven footing! One point was sinking up to my knees! Is this running? Got to Diamond T junction just as it was starting to hail (soft hail). Decided "what wouldn't kill me would make me stronger!) so off I went up the Diamond T loop. Climbed to the top of the hill and then the lighting and thunder hit! It was really close. All I could do was to keep on going! Hailing/snowing really quite hard now. Glad I had my glooves, hat and visor! Arms were getting a little cold, but the very close by lighting kept me going! Glad to get to the end safely! Feet felt good, legs felt good. No major problems other than being tired at the end. I think that 50 km is within my reach! This was a good "proving" run with some tough conditions!
Saturday May 7, 2011 #
3 PM
Running 1:19:18 11.65 km (6:49 / km) +200m 6:16 / km
ahr:158 max:173 shoes: Montrail Fairhaven
Run in Nose Hill park. This is flat compared to Cross Conservation area! Okay, there are some good hills, but I tried to avoid as many as possible to give my leg a rest for my long run tomorrow. Testing out shoes and orthotics to see what is going to work best. Having orthotics revamped next week. A nice run with some sun, some rain drops and very little wind! Leg feeling better. I am working on it!
Friday May 6, 2011 #
9 PM
hip strengthening/rolling 20:00 [2]
Thursday May 5, 2011 #
6 PM
Running 1:54:55 13.59 km (8:27 / km) +415m 7:20 / km
ahr:155 max:182 shoes: Brooks Cascadia 5
Trail run with "Jack of all Trails" at Cross Conservation area. Great night under the sun! Lots of hills both up and down ! Good training for sure. Some snow, but for the most part good trail conditions. Felt my leg/sciatic hamstring issue with all of the up hills, but managed to push through. Good to get out on the trails and off of the pavement!
Wednesday May 4, 2011 #
11 AM
Mountain Biking 1:37:02 28.46 km (3:25 / km) +111m 3:21 / km
ahr:138 max:164
Bike ride from home to Bowmont Park and back. Headwind on the way there was tough. Much easier on the way home! A little single track riding in bowmont, but ran out of time and really had to push to get home in time to shower and get to Kyle's school for 2:00. A nice day to get out in the sun.
7 PM
orienteering 30:00 [3]
Shadowed Tyson on Course 2 and then went for an easy run on course 3. Still feel the right sciatic when I try to increase my speed. Guess I'll just have to run long and slow!
Tuesday May 3, 2011 #
9 AM
hip strengthening/rolling 20:00 [2]
Pelvis moving a little better today after getting some treatment last night. Took day off from weights to allow things to settle down.
Sunday May 1, 2011 #
1 PM
Running 2:59:52 25.01 km (7:12 / km) +152m 6:59 / km
ahr:155 max:177 shoes: Brooks Cascadia 5
Trail run (as much as possible!) in Fish Creek park. Started at Bow Valley Ranch and headed west. Took every non-paved path I could find. Went on some good single track bike trails that had some good hills. Some areas still snow covered and some very wet and muddy areas. Was nice to get off the paved path though! Right Sciatic issue was tolerable. Stretch ++ and rolled this morning before the run. Nice sunny warm day. Lots of people out in the park.