The benefits of an early morning run

Yesterday Anne went back to work so I was home with the kids. The plan was for me to get my 9k run in after Anne got home from work. Unfortunately, when 4:30pm rolled around, I just wasn't feeling it, I wanted to stay home and spend time with Anne and the kids, so I bailed on the run.

I had another rest day scheduled on Saturday this week, so I just shifted things a bit. I took the rest day yesterday and then bumped the remainder of my runs up a day.

To ensure I got the run in, this morning I got up early and went to the gym to do the 9k run I had missed yesterday. I was home by 7:30am, in plenty of time for Anne to get to work.

The 9k was another tempo run comprised of a 2k warm-up and a 2k cool-down at 5:15 per km, sandwiched around 5k at 4:15 per km. As I drove to the gym, I became a bit concerned, wondering if  I'd be able to hold that pace for 5k, especially so early in the morning. To my surprise the tempo part of the run was relatively easy.

Sure I was breathing heavy and worked up a good sweat, but it felt comfortable, my legs were strong and I was sure I could keep that pace up for a long time. In fact when the cool-down phase of the run approached, instead of slowing to the scheduled 5:15 pace, I only reduced the speed on the treadmill enough to get to a 4:45 per km pace and held that for a kilometre. Then I ran 500m at a 5 flat pace and slowed to 5:15 for the last 500m.

Although I hadn't had an early morning run in weeks and was a bit slow to get out of bed when the alarm went off at 5:45am, it felt good to get the blood pumping before sunrise. And as I sit here typing this post, I feel energized and ready for the day ahead!

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!

Another day off

Today was a rest day and I took full advantage.

I slept in, lounged around the house all day, ate leftover turkey for lunch and had an afternoon nap...something I haven't done in forever!

Anne and I are heading out this evening to a party at Ian's (our coach). It's the annual Christmas gathering of the high school group of guys I mentioned in a previous post. It should be fun, but I have another tough 13k tempo run tomorrow broken down as follows - 2k at 5:15; 2x(3.5k at 4:05/1k at 4:15); 2k at 5:15 - so I'll be limiting my alcohol intake.

Glen, the friend I'm helping train for a half marathon, is in town for the holidays and he'll be joining me in the gym tomorrow to do his run. It will be good to run with someone for a change, even if it's only indoors on a treadmill.

And so week 8 of training begins!