Another tough long run

I don't know why, but today's 18k run was a killer!

Maybe it was because I was travelling for work this week, or because I was fighting off some cold or flu bug or that I didn't get enough sleep while I was out of town, maybe it was a combination of everything. Anyway, today's run was no fun.

The weather was nice so decided to I run outside. The plan called for me to run the first 4k at a 5:05/k pace and then to bump it up to a 4:50/k pace for 8k. And while the weather was warm, 2C, there was about a 20k north wind that I had to fight head-on for the first 10k. Plus I had to dodge and maneuver around some big puddles, often having to run on the snowbanks along my route to avoid the water.

Perhaps having to work so hard in those first 10 to 11k to maintain my pace while dealing with the wind and puddles contributed to the difficult of the run. All I know is that for the first 13k I was doing fine, then it was as if I hit a wall!

At the 12k mark, I increased my pace to 4:45/k for 3k, but could only maintain that pace for 2k. So I slowed to a 5:00 minutes per k pace for a kilometre, then tried to run a kilometre at 4:45, but could only manage a 4:50/k pace. Then it got really difficult because I had to run up a good sized hill that was about 300m long. All  I could manage was a 5:20/k pace, including walking about 50m.

I was supposed to run 2 of the last 3k at a 4:35/k pace, but by the 17k point I had not been able to do that. So I sucked it up, dug deep and ran my final kilometre in 4 minutes and 35 seconds. I was done!

Two tough long runs on consecutive weekends. I don't know what's going on, but it's not helping build my confidence.

I bailed on the 10k race I was planning to run yesterday, because I just wasn't feeling it. I'm glad I did. I hadn't entered the race, so bailing was easy. I'm entered in a 10k race April 10th and then I'm running a half marathon with my buddy Glen, May 1st in Waterloo.

My  goal is to run the 10k under 40 minutes. To do that, I'll need to get out of this funk and log some positive runs the next month. The half marathon will be a training run for me as I'm pacing Glen to a 1:40 goal time.

However, if my long runs keep sucking, Glen may have to pace me!

Fifth day in-a-row!

Because Anne and I had things on tonight, neither of us could make it to the indoor track for the group run with Ian. So I was up at 5am and in the gym by 6am to get my run done on the treadmill.

This week's speed session was comprised of 3 intervals of 600m at 5k race pace (3:53 minutes per km for me) followed by 1200m also at 5k race pace, with a 1.5 minute rest after each 600m and 3 minutes after each 1200m. And then there was an additional 600m tacked on at the end for kicks!

It was a great run and I was surprised at how easy the 3:53 pace felt even over the 1200m distances. In fact I felt strong enough to run the final 600m at a 3:47/km pace. I'm definitely getting faster and stronger, especially considering today was the fifth day in-a-row of running for me, including a tough 15k run on Sunday.

 Now I just have three more days to get through until a rest day on Sunday.  

8K in the books

Following a post-race rest day, I was back at it today with an 8km run...back inside the warm confines of the gym at work.

The run was split into a 2.5k warm-up at a 5:05 min/km pace, followed by 1k intervals of 4:55, 4:50 and 4:40 minutes per kilometere respectively. Then I cooled down for 2.5k at a 5:05 min/k pace. The run felt great and combined with a 10-minute stretching session afterward, helped to get rid of the stiffness in my legs from the 5k race Sunday.

I won't be able to make it to the track tomorrow night, because of Ryan's hockey game, but I'll get the session in on the treadmill before work in the morning.

Although running on the treadmill is boring, at least my hands, face and legs don't freeze and temperatures are supposed to rise as the week progresses, so I hope to do my Sunday long-run outside.  

That was fast!

Wednesday night was another great track session and boy was it fast!

As I wrote Tuesday, the group was doing 7 x 800m at each person's Yasso 800 pace. Ian had set that for me at 3 minutes and 5 seconds to complete each interval. He also gave me strict instructions to stick to that pace for each interval.

I paired-up with Jason again and off we went. The first interval was bang-on 3:05 and felt great. We ran the next two in 3:02 each. I was really feeling strong and much better than the last session when I was still recovering from my cold. It's good having someone run with you and push you. Jason is younger and I think he takes it easy on me, but his presence keeps me motivated.

On Ian's advice, we ran the next interval at 3:04 and then ran intervals 5 and 6 at 3:02 and 3:03 respectively. I was still feeling ok and looking forward to pushing the last interval. Jason agreed to go hard for the last 800m. We started off at a good pace and kept increasing our speed until we were in a flat-out sprint the last 100m or so.

Time for that interval - 2:46!

I was out of breath and sweating profusely, but having that much left in the tank for the final interval was very satisfying. I was certainly stronger at the end than the last track session. That night I died down the stretch of the last interval. And it made me think the goal time of 19:15 that Ian set for my 5k race on Sunday was possible.

So I'm going to enjoy a few glasses of wine tonight, relax and get mentally prepared for a fast 5k Sunday morning.

Peaking

With less than three weeks to go until race day, this week will likely be the toughest yet in terms of intensity and mileage.

Based on today's 13k tempo run, it could be a killer!

As usual, it started out easy enough with a 2k warm-up at 5:15 per km. Then I had to complete 2 repeats of 3.5k at 4:05, followed by 1k at 4:15. I knew it would be a tough run and I compounded the difficulty by consuming too much red wine last night at Ian's party and not getting enough sleep.

Interestingly, Ian kept topping up my glass every chance he got...maybe he was testing me...if he was, I failed miserably!

Anyway the first 3.5k interval felt good, challenging, but not exhausting and I was able to recover over the ensuing, slower paced 1k interval, before ramping it back up to 4:05 for 3.5k. I felt strong for the about the first 500m of the second interval, then it was as if my legs turned to stone! They felt stiff and heavy. I began gasping for air and had to consciously slow my breathing down by taking deep, long breaths in through my nose and exhaling slowly through my mouth.

I also had to focus and convince myself I could do it....I wasn't going to let the f'n treadmill defeat me. It was a tough run mentally and physically. But I made it and hit all my paces.

And while I feel tired now, I know today's run will pay divide-ends during the half marathon January 15th.

The rest of this week looks challenging, but I'm focused and ready to go!

Monday, Monday...

Another rest day. The calm before the storm really. Ian has planned my toughest week of training so far for this week.

It starts tomorrow with a repeat of the run I did last Tuesday that I wasn’t supposed to do until tomorrow. For a better explanation, see my post from December 7^th.

So tomorrow it’s an 11k run broken down as follows – 2k @ 5:15, 2 x (2.5k @ 4:05, followed by 1k @ 4:15), then 2k @ 5:15 to finish. Then Wednesday through Saturday it’s 8k per day at various paces. The week is capped-off by a 17k run with intervals ranging 4k @ a 5 minute per km pace to 1k @ a 4:30 clip.

Total for the week – 60k.

Despite my two screw ups last week and the fact I fought off a cold over the weekend, I feel great today. Legs are not stiff at all and my right hip that usually gives me some discomfort, especially after a long run is 100%.

So bring it on Ian, bring it on!