My 19k run earlier this afternoon was much better than last week's 18k debacle...I guess sleeping in my own bed and not fighting off a cold/flu really does make a difference.
In addition, the sidewalks and bike/walking path along the Canal was free of ice and only had a few small puddles, so there was no need to climb snowbanks or leap over large pools of water to avoid getting soaked. And it was warmer today (+5C) and very little wind....it was a perfect day to run and it felt awesome being out there!
I started with 5k at a 5:05 minutes per kilometere pace, then upped it to a 5 even pace for 4k, followed by 3k at a 4:55 pace, 2k at 4:50 per km and then 1k at 4:45. I was able to hit all my paces and maintain them, in fact I had to watch that I didn't run too fast. It was the complete opposite of last week when I struggled to reach my desired pace and maintain it. I felt strong throughout and could have run faster.
At the 15k mark I slowed to a 4:55 pace for 2k and then ran the last 2k at a 5:05 pace. I felt strong at the end of the run and could have run much longer. Time for the run - 1 hour, 34 minutes and 17 seconds.
More importantly today's result helped boost my confidence. It's encouraging to have such a strong run at the end of six consecutive days of running and the day after a 7k run that included 2k of hill repeats. Total mileage for the week - 52.2k.
This week Ian is going to incorporate some strength training exercises into my training plan to help make me a stronger runner. I'm interested in seeing how if this will help lower my race times and to see how sore I'll feel at the end of the week. I haven't done any strength training in about a year.
I also bought a new pair of indoor shoes as my old ones had more than 600k on them. Ian would like me to slowly transition into wearing racing flats for my races and using a lower profile shoe for training. So I abandoned my usual Nike Air Moto shoe for the Nike Lunar Max 2 shoe as it is a lower profile and should help encourage a more mid to front foot strike. I'm anxious to try out my new shoes...they're kind of cool looking too...black top with red around the sole....they just look fast! :)
Enjoy the rest of your weekend and have a great week.
About Me
- fedrunner
- Ottawa, Ontario, Canada
- Trying to reach my full potential as a masters runner
Showing posts with label paces. Show all posts
Showing posts with label paces. Show all posts
Sunday, March 20, 2011
Sunday, March 6, 2011
Great week!
It started last Saturday with an 8k run and ended with 17 kilometres yesterday - 8 straight days of running...a first for me!
This week's total of 53k was my highest since before the half marathon January 15th. I was surprised at how strong I felt during yesterday's long run and how great my legs feel today.
I ran inside on the treadmill because it was raining all day and the thought of slogging through the slush and puddles on the sidewalks and roads was not appealing. As much as I dislike the treadmill, there are advantages on days like yesterday.
Ian had the run structured for the pace to increase every 2k until the 10k mark when the paces slowed every 2k, with the slowest pace over the last 1k. The pace changes helped break up the monotony of the run and to make it even more interesting, I varied the incline every 500m or so from the 5k point onward, going from a 1% grade up to as high as 4%.
I started at a 5:10/pace, with the fastest pace being 4:50/k from the 8 to 10k points. The varying inclines really worked my legs, but considering the mileage I had racked up the previous 7 days, it wasn't a killer run and I felt much stronger at the end of the run than I had at the finish of my 15k run the previous Sunday.
I have to admit, when I first looked at the plan Ian had developed for me this past week, I thought he was trying to kill me! Now that it's over, I feel awesome physically and running as many days consecutively as I have gives me a sense of accomplishment and confidence in my conditioning and ability to push myself.
I guess Ian really does know what he's doing. :)
I had planned to run the St. Paddy's Day 10k here in Ottawa next Saturday the 12th, but I haven't entered yet. I'm going to enter at the last minute Saturday morning if the weather is reasonable and spots remain in the event. I have no desire to run in the snow, rain or cold...all of which we've been getting a lot of recently.
And speaking of weather, the rain turned to snow over night, so there's about 7cm of the white stuff waiting for me and my snow blower. I'm ready for winter to leave!
Have a great week!
This week's total of 53k was my highest since before the half marathon January 15th. I was surprised at how strong I felt during yesterday's long run and how great my legs feel today.
I ran inside on the treadmill because it was raining all day and the thought of slogging through the slush and puddles on the sidewalks and roads was not appealing. As much as I dislike the treadmill, there are advantages on days like yesterday.
Ian had the run structured for the pace to increase every 2k until the 10k mark when the paces slowed every 2k, with the slowest pace over the last 1k. The pace changes helped break up the monotony of the run and to make it even more interesting, I varied the incline every 500m or so from the 5k point onward, going from a 1% grade up to as high as 4%.
I started at a 5:10/pace, with the fastest pace being 4:50/k from the 8 to 10k points. The varying inclines really worked my legs, but considering the mileage I had racked up the previous 7 days, it wasn't a killer run and I felt much stronger at the end of the run than I had at the finish of my 15k run the previous Sunday.
I have to admit, when I first looked at the plan Ian had developed for me this past week, I thought he was trying to kill me! Now that it's over, I feel awesome physically and running as many days consecutively as I have gives me a sense of accomplishment and confidence in my conditioning and ability to push myself.
I guess Ian really does know what he's doing. :)
I had planned to run the St. Paddy's Day 10k here in Ottawa next Saturday the 12th, but I haven't entered yet. I'm going to enter at the last minute Saturday morning if the weather is reasonable and spots remain in the event. I have no desire to run in the snow, rain or cold...all of which we've been getting a lot of recently.
And speaking of weather, the rain turned to snow over night, so there's about 7cm of the white stuff waiting for me and my snow blower. I'm ready for winter to leave!
Have a great week!
Sunday, February 27, 2011
Tough one
I just finished my 15k long run and it was tough. The sun was shining and it wasn't too cold out so I decided to run outside. Unfortunately it snowed last night and the sidewalks and path along the canal were slippery and wet, making it difficult to get traction and hit the paces I was supposed.
I ran the first 5k at an even 5 minutes per kilometre pace and the next 4kms at a 4:55/km pace. Those paces were easy enough to hit and maintain and it felt good to be running outside again.
I was supposed to run kilometres 9 through 12 at a 4:50/km pace and then run 2k at a 4:45 pace before finishing in a 5:00/km pace over the last kilometre. Upping the pace to 4:50 was easy to do, but the stretch where I was suppose to run at a 4:45 pace was mainly up hill, into the wind and covered in snow and ice. I could only manage to average a 4:48 pace over that 2k part of the run, although the effort to do it felt like I was sprinting!
I think I expended so much energy trying to run a 4:45 pace that I was running on fumes the last kilometre, with my legs feeling very heavy and my lungs burning as I tried to get enough air in to keep going. I was surprised at how difficult the run was.
However, maybe I shouldn't have been as it was my longest run and first long run outside since the half marathon race in Georgia on January 15th. Combined with the slippery conditions and the fact I was layered up and wearing a water belt, thinking it would be an easy run was a bit optimistic.
Oh well, I survived and this tough run will pay dividends during my next race.
I ran the first 5k at an even 5 minutes per kilometre pace and the next 4kms at a 4:55/km pace. Those paces were easy enough to hit and maintain and it felt good to be running outside again.
I was supposed to run kilometres 9 through 12 at a 4:50/km pace and then run 2k at a 4:45 pace before finishing in a 5:00/km pace over the last kilometre. Upping the pace to 4:50 was easy to do, but the stretch where I was suppose to run at a 4:45 pace was mainly up hill, into the wind and covered in snow and ice. I could only manage to average a 4:48 pace over that 2k part of the run, although the effort to do it felt like I was sprinting!
I think I expended so much energy trying to run a 4:45 pace that I was running on fumes the last kilometre, with my legs feeling very heavy and my lungs burning as I tried to get enough air in to keep going. I was surprised at how difficult the run was.
However, maybe I shouldn't have been as it was my longest run and first long run outside since the half marathon race in Georgia on January 15th. Combined with the slippery conditions and the fact I was layered up and wearing a water belt, thinking it would be an easy run was a bit optimistic.
Oh well, I survived and this tough run will pay dividends during my next race.
Sunday, December 26, 2010
Baby it's cold outside!
It was 7:30 am and I was getting ready for my Sunday long run. I was determined to do the entire 20k outside no matter what the weather conditions.
According to the Weather Channel it was -11C and supposed to climb to a balmy -6C by the afternoon. I figured with the right clothing I'd be just fine. So I layered up, put on my balaclava, toque and off I went at about 8:15 am.
It was cold to start, but by the 2 kilomtere mark I was warming up nicely. Then at the 3k point, when I shifted from a 5:15 per km pace to an even 5 minute pace, the route I had chosen turned north, right into a 5 to 10 km wind.
Have I mentioned that I hate winter?
Anyway the next 7k were a bit frosty, but the sun came out at about the 5k point to help warm things up slightly. The head wind meant I had to work harder to hit and maintain my paces, bit it did feel good to be outside.
Soon I was turning to head home at the 10k mark and with the wind at my back, it was much easier to hit the faster paces the middle part of the run called for - 4:50 per km from the 9 to 11k mark, 4:40 between kms 11 and 13, 4:30 from the 13 to 14k part of the run and then 4:45 from the 14k point to the 17k point. Then it was back to a 5:15 per km pace for the last 3k of the run.
Despite the cold wind, it was a successful training run as I was able to hit and maintain my paces. I also ran a negative split and felt strong doing it, with lots left in the tank at the end.
With only three weeks until race day, I feel confident and look forward to a much deserved rest day tomorrow.
According to the Weather Channel it was -11C and supposed to climb to a balmy -6C by the afternoon. I figured with the right clothing I'd be just fine. So I layered up, put on my balaclava, toque and off I went at about 8:15 am.
It was cold to start, but by the 2 kilomtere mark I was warming up nicely. Then at the 3k point, when I shifted from a 5:15 per km pace to an even 5 minute pace, the route I had chosen turned north, right into a 5 to 10 km wind.
Have I mentioned that I hate winter?
Anyway the next 7k were a bit frosty, but the sun came out at about the 5k point to help warm things up slightly. The head wind meant I had to work harder to hit and maintain my paces, bit it did feel good to be outside.
Soon I was turning to head home at the 10k mark and with the wind at my back, it was much easier to hit the faster paces the middle part of the run called for - 4:50 per km from the 9 to 11k mark, 4:40 between kms 11 and 13, 4:30 from the 13 to 14k part of the run and then 4:45 from the 14k point to the 17k point. Then it was back to a 5:15 per km pace for the last 3k of the run.
Despite the cold wind, it was a successful training run as I was able to hit and maintain my paces. I also ran a negative split and felt strong doing it, with lots left in the tank at the end.
With only three weeks until race day, I feel confident and look forward to a much deserved rest day tomorrow.
Sunday, December 19, 2010
Outside again!
Sundays are typically the day for my long run and today was no different. Ian had planned a 17k run for me. And although his practice of varying the pace throughout runs had helped easy the boredom I had historically experienced running on a treadmill, I didn't think even that would help me get through a 1 hour and 25 minute indoor session.
So I decided to break the run up, covering the first 9k outside and finishing up inside on the treadmill. I drove to the gym at work, laid out my clothes for the inside part of the run and headed outside.
The first part of the run called for 5k at a 5:10 per km pace, followed by 4k at a 5 minute per km clip. Paces I was sure I could maintain even if the sidewalks were slippery and snow covered.
Fortunately it was a great day for Ottawa in late December, about -4C and there was virtually no wind. The sidewalks were clean of snow and ice, with only the occasional puddle or slippery area.
It felt great to be running outside again. I've been running exclusively on a treadmill for almost a month. My last outside run had been a 15k long run at the end of November. But today I was layered-up and enjoying the cool winter air as I cruised along the sidewalk.
Before I knew it I had reached the 4k mark and decided to extend the outside portion of my run to 12k. It was so nice I would have done the complete run outside, but I hadn't brought any water along and was afraid I'd get dehydrated if I ran the entire 17k, but figured I could handle 12k, so I pushed on.
The route I had chosen included a few good sized hills and although I had been varying the incline during my treadmill runs, it wasn't the same feeling as powering up a real hill!
Anyway, I felt strong and easily hit all the paces required for the run, including going 4:50 per km over the last 3k of the outside stretch. I arrived back at the gym, quickly changed into the t-shirt and shorts I had set out before going outside, threw on my indoor shoes, grabbed my water bottle and headed to the treadmill.
I powered up the machine and in no time I was running at a 4:40 pace. At the 2k mark I increased the pace to 4:30 and was surprised how strong I felt and how easy the pace felt. I was sure I could go on forever at that pace, but at the 3k mark I slowed things down to the 5:10 pace the plan called for, holding that for the final 2k.
I felt great!
As I showered I reflected on the past 6 weeks of training and although I had missed a couple of runs this past week due to a cold, I felt as though I had made significant progress since hiring Ian to coach me. I've gotten faster and my stamina has improved.
I'm looking forward to what Ian has in store for me the next two weeks and testing myself in January!
So I decided to break the run up, covering the first 9k outside and finishing up inside on the treadmill. I drove to the gym at work, laid out my clothes for the inside part of the run and headed outside.
The first part of the run called for 5k at a 5:10 per km pace, followed by 4k at a 5 minute per km clip. Paces I was sure I could maintain even if the sidewalks were slippery and snow covered.
Fortunately it was a great day for Ottawa in late December, about -4C and there was virtually no wind. The sidewalks were clean of snow and ice, with only the occasional puddle or slippery area.
It felt great to be running outside again. I've been running exclusively on a treadmill for almost a month. My last outside run had been a 15k long run at the end of November. But today I was layered-up and enjoying the cool winter air as I cruised along the sidewalk.
Before I knew it I had reached the 4k mark and decided to extend the outside portion of my run to 12k. It was so nice I would have done the complete run outside, but I hadn't brought any water along and was afraid I'd get dehydrated if I ran the entire 17k, but figured I could handle 12k, so I pushed on.
The route I had chosen included a few good sized hills and although I had been varying the incline during my treadmill runs, it wasn't the same feeling as powering up a real hill!
Anyway, I felt strong and easily hit all the paces required for the run, including going 4:50 per km over the last 3k of the outside stretch. I arrived back at the gym, quickly changed into the t-shirt and shorts I had set out before going outside, threw on my indoor shoes, grabbed my water bottle and headed to the treadmill.
I powered up the machine and in no time I was running at a 4:40 pace. At the 2k mark I increased the pace to 4:30 and was surprised how strong I felt and how easy the pace felt. I was sure I could go on forever at that pace, but at the 3k mark I slowed things down to the 5:10 pace the plan called for, holding that for the final 2k.
I felt great!
As I showered I reflected on the past 6 weeks of training and although I had missed a couple of runs this past week due to a cold, I felt as though I had made significant progress since hiring Ian to coach me. I've gotten faster and my stamina has improved.
I'm looking forward to what Ian has in store for me the next two weeks and testing myself in January!
Monday, December 13, 2010
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 7th.
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!
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