Well this week has been interesting to say the least. Monday my throat was so sore I could barely talk and it hurt like crazy to eat or drink anything. Tuesday I was off to Newfoundland for work again and I'm still here. My throat is better, but still not 100% and I feel a cold coming on...can it get any worse for training?
Despite all the physical aliments and travel, I did manage an 8k run Tuesday evening on the treadmill in my hotel. Average pace of 4:56 per kilometre for a total of 39 minutes and 33 seconds. The entire run was done at a 1% incline.
And although I had to force myself to run, I felt a bit better afterward. However, yesterday I was supposed to do a speed workout, but just couldn't do it. I had a terrible night's sleep on Tuesday and had no energy, plus my throat was still killing me.
Despite a poor night's sleep again last night I forced myself to get the speed workout in after my work today.
After 1.2k at a 5:30 minutes per kilometre pace, I ran 2 x 400m at a 3:53/k pace, with a 30 second rest between each interval. That was followed by 2 x 800m at a 3:53/k pace with 45 seconds between each set. Then I ran 1k followed by 1.2k, both at 3:58/k with 1.5 minutes rest after the first interval and 2.5 minutes rest after the second one. The session finished with 1.6k at the original 3:53/k pace.
I was surprised at how easy the session was and how good I felt afterward given I feel as though I'm getting a head cold. There really are a lot of viruses going around and I seem to get a lot of them!
My buddy Steve says he never gets sick. He thinks I should gain weight, stop running and get out of shape..as he says, it works for him! :)
About Me
- fedrunner
- Ottawa, Ontario, Canada
- Trying to reach my full potential as a masters runner
Showing posts with label treadmill. Show all posts
Showing posts with label treadmill. Show all posts
Thursday, March 10, 2011
Saturday, January 1, 2011
Dedicated or crazy...you be the judge!
It was 7:45pm on New Year's Eve and I was all alone in the gym at work, powering up the treadmill to get in the 9k run I had bailed on earlier in the day. Anne and the kids were already at Celine's house eating, drinking and being merry.
As I increased the speed to a 5:15 per km pace, I thought to myself, "What's wrong with this picture?"
However, with my half marathon only two weeks away, I knew this was a crucial week in my training cycle. And as I mentioned in an earlier post, I had to juggle my training plan this week due to some insomnia Tuesday night. So although I was not happy to be running on the last night of 2010, I knew missing a run at this stage of the game could negatively impact my performance on January 15th.
After warming up for 2k, I began the first of five, 1k intervals as follows - 750m with the treadmill at a 6% incline, followed by 250m at a 0% incline, all at a 4:45 per km pace.
The first interval went okay and so did the next two, but as I started the 4th interval, I was having serious thoughts about ending the run early. My heart was pounding and my legs felt like cement pillars.
Somehow I was able to convince myself that the pain was worth it and that if I was going to be here, I might as well complete the entire run. However, as the 7k mark approached, I felt a sense of relief as I could slow the speed down to a very manageable 5:15 per km pace for the last 2k.
After, as I walked from the gym to the change room, I was proud on myself for not bailing on the last two intervals, but a weird feeling washed over me...the place was eerily silent...spooky really...like being in a horror movie and I wasn't the leading character...I was half expecting to run smack into Jason Voorhees around the next corner!
Fortunately, I survived and was able to join the rest of the gang to ring-in 2011 satisfied and guilt-free.
Happy New Year everyone and good luck with all your resolutions and goals!
As I increased the speed to a 5:15 per km pace, I thought to myself, "What's wrong with this picture?"
However, with my half marathon only two weeks away, I knew this was a crucial week in my training cycle. And as I mentioned in an earlier post, I had to juggle my training plan this week due to some insomnia Tuesday night. So although I was not happy to be running on the last night of 2010, I knew missing a run at this stage of the game could negatively impact my performance on January 15th.
After warming up for 2k, I began the first of five, 1k intervals as follows - 750m with the treadmill at a 6% incline, followed by 250m at a 0% incline, all at a 4:45 per km pace.
The first interval went okay and so did the next two, but as I started the 4th interval, I was having serious thoughts about ending the run early. My heart was pounding and my legs felt like cement pillars.
Somehow I was able to convince myself that the pain was worth it and that if I was going to be here, I might as well complete the entire run. However, as the 7k mark approached, I felt a sense of relief as I could slow the speed down to a very manageable 5:15 per km pace for the last 2k.
After, as I walked from the gym to the change room, I was proud on myself for not bailing on the last two intervals, but a weird feeling washed over me...the place was eerily silent...spooky really...like being in a horror movie and I wasn't the leading character...I was half expecting to run smack into Jason Voorhees around the next corner!
Fortunately, I survived and was able to join the rest of the gang to ring-in 2011 satisfied and guilt-free.
Happy New Year everyone and good luck with all your resolutions and goals!
Tuesday, December 28, 2010
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!
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, December 27, 2010
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!
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!
Wednesday, December 22, 2010
The dreadmill again!
Today's run was much easier than yesterday's. I guess that's one of the benefits of having a hard run early in the week, the other runs seem so easy!
It was 8k at a very manageable average pace of just over 5 minutes per km for a total of 41 minutes. It was easier on my body, but running slower on a treadmill sure is tougher for me mentally. Boredom sets in quick.
That's why I enjoyed my long run outside on Sunday so much, I was actually going somewhere!
I keep telling myself that treadmill running will not only benefit me physically, but also help to build the mental toughness I'll need to succeed in Georgia. Even though it's only a half marathon, I know at some point I'll experience some sort of discomfort and will have to fight through it to turn in a time fast enough to qualify for NYC.
So it's back on the treadmill the next 3 days for 8k runs each day and then if the weather cooperates, I'll get back outside for a 20k run on Sunday.
It was 8k at a very manageable average pace of just over 5 minutes per km for a total of 41 minutes. It was easier on my body, but running slower on a treadmill sure is tougher for me mentally. Boredom sets in quick.
That's why I enjoyed my long run outside on Sunday so much, I was actually going somewhere!
I keep telling myself that treadmill running will not only benefit me physically, but also help to build the mental toughness I'll need to succeed in Georgia. Even though it's only a half marathon, I know at some point I'll experience some sort of discomfort and will have to fight through it to turn in a time fast enough to qualify for NYC.
So it's back on the treadmill the next 3 days for 8k runs each day and then if the weather cooperates, I'll get back outside for a 20k run on Sunday.
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!
Saturday, December 18, 2010
Back in the saddle
Finally felt good enough to go back to work. I was still a bit congested and had a slight cough, but after two days at home I was going a bit "stir crazy" and needed to run!
So off to work I went. As usual, I was able to fit in a lunch-hour run on a treadmill at the gym we have at work. I must say I feel very fortunate to have a gym in our office complex. It's a complete facility with lots of free weights, machines, elliptical machines, stationary bikes and treadmills and the rates are extremely reasonable - $25 per month.
Anyway, I was scheduled to run 8k broken down as 3k@5:10, 3k@5 and 2k@5:05. However, I had missed what I felt was a more important run on Wednesday and decided to do it instead.
It was also an 8k run but after 2k@5:15 to warm up, I was to increase my pace to 4:15 per kilometre and hold that for 4k before cooling down with 2k@5:15. The 4:15 pace is essentially what I'll need to run in Georgia next month over the half marathon distance to qualify for NYC. So any training runs that call for that pace or faster I feel are crucial to my success in the race.
It felt great to run again, even if it was on a treadmill.I warmed up nicely and then shifted to the 4:15 pace. Surprisingly it was "easy", I was cruising at that pace, and was able to focus on form and footfalls. I felt like I could run a long way at that pace and was a bit disappointed that I had to gear down for the last two kilometres.
I was encouraged, perhaps I am making progress and getting faster. The real test, of course, will come in a few weeks, but for now I'm optimistic...and it was great to feel healthy and running again.
So off to work I went. As usual, I was able to fit in a lunch-hour run on a treadmill at the gym we have at work. I must say I feel very fortunate to have a gym in our office complex. It's a complete facility with lots of free weights, machines, elliptical machines, stationary bikes and treadmills and the rates are extremely reasonable - $25 per month.
Anyway, I was scheduled to run 8k broken down as 3k@5:10, 3k@5 and 2k@5:05. However, I had missed what I felt was a more important run on Wednesday and decided to do it instead.
It was also an 8k run but after 2k@5:15 to warm up, I was to increase my pace to 4:15 per kilometre and hold that for 4k before cooling down with 2k@5:15. The 4:15 pace is essentially what I'll need to run in Georgia next month over the half marathon distance to qualify for NYC. So any training runs that call for that pace or faster I feel are crucial to my success in the race.
It felt great to run again, even if it was on a treadmill.I warmed up nicely and then shifted to the 4:15 pace. Surprisingly it was "easy", I was cruising at that pace, and was able to focus on form and footfalls. I felt like I could run a long way at that pace and was a bit disappointed that I had to gear down for the last two kilometres.
I was encouraged, perhaps I am making progress and getting faster. The real test, of course, will come in a few weeks, but for now I'm optimistic...and it was great to feel healthy and running again.
Sunday, December 12, 2010
Oops I did it again!
Ok Ian might be correct...I screwed up my run again today!
I was supposed to run 14k, I knew that, but when I got to the gym, I realized I had forgotten to write down the paces and distances Ian had planned for me throughout the run. I had looked at the breakdown yesterday, so went with what I thought the plan called for and based on my memory.
So I set out to run 3k @ a 5 minute-per-kilometre pace, followed by 3k @ 4:45, 3k @ 4:40, 3k @ 4:30 and then finish up with 2k @ 5.
The run started out great and I felt good. No effects of the cold and I felt strong. I was focussed on my form and foot falls,something I always do when running on the treadmill. As I often do during treadmill runs, I was varying the elevation between a 1 and 2 percent grade. Things were great!
When I got to the 10k mark things got a bit tougher. My breathing became laboured, my legs started to burn and I was wondering if perhaps my memory wasn't as good as I thought it was! I focussed on fast, light feet and made it through the last 2k at the 4:30 pace and coasted to the finish, enjoying the easy of 2k at a 5 minute per kilometre pace.
A 15 minute stretching session followed and after my shower I was actually feeling good. Maybe I had remembered the correct paces etc and it was just supposed to be a hard run.
When I got home and went to enter my time, pace etc into my log, I realized I had screwed up again! I was supposed to run 3k @ 5:15, 2k @ 5, 2k @ 4:55, 2k @ 4:50, 2k @ 4:40 and then 3k @ 5:15.
Oh well, I survived and took solace in the fact that what Ian has me doing is making me stronger and faster.
Tomorrow is a rest day, then 6 consecutive days of running! No rest for the weary.
I was supposed to run 14k, I knew that, but when I got to the gym, I realized I had forgotten to write down the paces and distances Ian had planned for me throughout the run. I had looked at the breakdown yesterday, so went with what I thought the plan called for and based on my memory.
So I set out to run 3k @ a 5 minute-per-kilometre pace, followed by 3k @ 4:45, 3k @ 4:40, 3k @ 4:30 and then finish up with 2k @ 5.
The run started out great and I felt good. No effects of the cold and I felt strong. I was focussed on my form and foot falls,something I always do when running on the treadmill. As I often do during treadmill runs, I was varying the elevation between a 1 and 2 percent grade. Things were great!
When I got to the 10k mark things got a bit tougher. My breathing became laboured, my legs started to burn and I was wondering if perhaps my memory wasn't as good as I thought it was! I focussed on fast, light feet and made it through the last 2k at the 4:30 pace and coasted to the finish, enjoying the easy of 2k at a 5 minute per kilometre pace.
A 15 minute stretching session followed and after my shower I was actually feeling good. Maybe I had remembered the correct paces etc and it was just supposed to be a hard run.
When I got home and went to enter my time, pace etc into my log, I realized I had screwed up again! I was supposed to run 3k @ 5:15, 2k @ 5, 2k @ 4:55, 2k @ 4:50, 2k @ 4:40 and then 3k @ 5:15.
Oh well, I survived and took solace in the fact that what Ian has me doing is making me stronger and faster.
Tomorrow is a rest day, then 6 consecutive days of running! No rest for the weary.
Saturday, December 11, 2010
Surprising!
Well my 7k runs was a lot easier than I had anticipated!
Ian had me running 2k at a 5 minute per km clip, then running 2k at 4:45, 2k at 4:40 and finishing with 1k at 5 flat. I ran inside on the treadmill and varied the elevation throughout the run between a 1 and 2 percent grade.
The first part of the run was tough, but as I neared the 2k point I hit my stride and was cruising. I don't normally like running on a treadmill, and until I started working with Ian, 7k would be testing my limits of boredom. However, with the varying paces he provides for most of my runs, it makes the time fly by and I've easily run 11k without wanting to shoot myself!
I had considered bailing on this run, given my condition earlier in the morning. I'm glad I sucked it up forced myself to run as it did me a world of good. I felt great when I finished...I must have purged my system of all the toxins I consumed the night before.
Tonight I'll eat a big bowl of chicken pesto pasta and get to bed early in preparation for my 14k run tomorrow. I plan on running outside, but the forecast is calling for snow and freezing rain.
So I might be forced to use the treadmill once again!
Ian had me running 2k at a 5 minute per km clip, then running 2k at 4:45, 2k at 4:40 and finishing with 1k at 5 flat. I ran inside on the treadmill and varied the elevation throughout the run between a 1 and 2 percent grade.
The first part of the run was tough, but as I neared the 2k point I hit my stride and was cruising. I don't normally like running on a treadmill, and until I started working with Ian, 7k would be testing my limits of boredom. However, with the varying paces he provides for most of my runs, it makes the time fly by and I've easily run 11k without wanting to shoot myself!
I had considered bailing on this run, given my condition earlier in the morning. I'm glad I sucked it up forced myself to run as it did me a world of good. I felt great when I finished...I must have purged my system of all the toxins I consumed the night before.
Tonight I'll eat a big bowl of chicken pesto pasta and get to bed early in preparation for my 14k run tomorrow. I plan on running outside, but the forecast is calling for snow and freezing rain.
So I might be forced to use the treadmill once again!
Friday, December 10, 2010
TGIF!
Another work week in the books and another day closer to Christmas.
Hard to believe really as it seemed like only yesterday I was on vacation enjoying the warm Ottawa weather, golfing, running, sitting on the deck with my morning coffee - enjoying all these things in shorts and a short-sleeved shirt.
Now the local golf courses are closed, covered in a thin layer of snow, cold north winds whipping across their fairways as temperatures have plummeted into the double digits below 0C. And I sit enviously here watching the Shark Shootout golf tournament being televised on the Golf Channel from sunny, warm Naples, Florida.
Except for long and/or easy runs, most of my training these days (and for the next 4 months) take place indoors on a treadmill, because trying to run with speed can be a hazardous proposition between December and March in these parts!
So like many fellow runners and golfers who live north of 49th parallel, I wait. I wait for the ice and snow to recede so I can once again safely run along my favourite pathways and stroll down the fairways of my favourite golf courses.
One day closer to Christmas... and one day closer to spring!
Enjoy your Friday.
Hard to believe really as it seemed like only yesterday I was on vacation enjoying the warm Ottawa weather, golfing, running, sitting on the deck with my morning coffee - enjoying all these things in shorts and a short-sleeved shirt.
Now the local golf courses are closed, covered in a thin layer of snow, cold north winds whipping across their fairways as temperatures have plummeted into the double digits below 0C. And I sit enviously here watching the Shark Shootout golf tournament being televised on the Golf Channel from sunny, warm Naples, Florida.
Except for long and/or easy runs, most of my training these days (and for the next 4 months) take place indoors on a treadmill, because trying to run with speed can be a hazardous proposition between December and March in these parts!
So like many fellow runners and golfers who live north of 49th parallel, I wait. I wait for the ice and snow to recede so I can once again safely run along my favourite pathways and stroll down the fairways of my favourite golf courses.
One day closer to Christmas... and one day closer to spring!
Enjoy your Friday.
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