This past week was a pretty good week training wise. Monday was forced off day due to work commitments, but the rest of the week looked like this.
Monday - No Running or training of any kind
Tuesday - 2K swim at lunch time followed by a 23K run home. The run broke down to 30 minutes warm up and then 10K at tempo pace followed by 30 minutes cool down. The Tempo portion wasn't run at a pace that I normally run a tempo in but that was due more to the roads being covered with really slippery snow and the route I chose not being the flattest around. Aside from the speed I could see afterwards that I was working hard as my pulse was around what it is when running a marathon.
Wednesday - 55 minutes easy running, felt very good on this run and so may have gone a little faster than I was supposed but it was still around my easy run pace.
Thursday - 55 minutes with 10 times 1 minute on and 1 minute off. These Fartlek workouts always feel good. I was a little tired starting this one so I didn't have any speed expectations. Just ran as hard as I could for 1 minute 10 times.
Friday - 55 minutes easy running, felt tired for this one and thought that it was due to my being out a little later than normal the night before. The wind helped keep my pace under control as it made it feel colder than it actually was.
Saturday - Long run with fast finish. I was hoping to run the last 10K at marathon pace but that didn't happen. Someone ordered snow over night, not a huge snowfall but enough to cover the trails again making footing a little trickier as now those slick roads/trails had a fresh loose layer on top. My training partner and I ran about 14K before turned on the pace, we were working hard for the 10K and at one point I noticed that the heart rate was hovering around where it would be when running at 10K pace not marathon pace. So I decided after about 4K so slow it done a little, plus I was suffering pretty badly. I dropped down from my 10K pace to marathon pace and finished the segment in about the same time as I did on Tuesday. Pace per K didn't really reflect how hard the segment was but pulse rates where bang on. Total for the day was 27K.
Sunday - Will be my usual 55 minute run on the treadmill, I take my son swimming in the morning and Sunday's are my morning to lie in (as much as a 3yr old and a 6month old will allow you) so runs are usually when the little guys go down for a nap.
Saturday, December 3, 2011
Friday, December 2, 2011
Twitter & an idea for a future blog post.
If anyone reads this they'll know I use Twitter a lot (far more than here anyway) and so I'll most likely post my daily training via Twitter and a weekly sum up here.
If you haven't seen them - the Training day video's that are posted on competitor.com are really interesting (if you ever wonder how the top Triathletes spend their days).I would love to do a training day with Niall type video - just have to convince someone to come out and shoot some footage while I'm training.......
If you haven't seen them - the Training day video's that are posted on competitor.com are really interesting (if you ever wonder how the top Triathletes spend their days).I would love to do a training day with Niall type video - just have to convince someone to come out and shoot some footage while I'm training.......
December 2nd
Hey There,
I can't believe that its December already, time goes by fast without letting you know!!! I also can't believe that I haven't updated this thing since July when I ran the Canada Day race here in Edmonton. Is there any reason that I haven't been updating this thing? other than my own laziness? - No. Have I been injured - No......no new injuries anyway. (I'll get back to that)
So what has happened between July and today? I hate to say it, but its either not very much or its so much that I couldn't fit it in one blog post without going on and on and on. So it's probably best if I summarize it into one or two paragraph's.
After the Canada race my training went pretty well, I ran the 10K event of the Edmonton marathon weekend and finished in a time that prior to having Achilles Tendinitis I would've looked at as a bad time, but I placed in the top ten overall and managed to get third in my age group so all in all it wasn't that bad. The finish time showed me that I was on my way back to the fitness I had previously.
A couple of weeks later I entered the Rotary for Life 10K looking to improve as this was the race that I had set as my goal race. Its amazing what three weeks of training and a cooler temperature can produce. It also reminded me that you shouldn't get caught up too much in races/workouts that don't go as well as you'd like while in the middle of training. Its the end result of that training block that counts.
I thought about doing some Cross Country through the fall but I could never quite make it to workouts and the first one that tried to get to didn't really inspire a lot of confidence in the group that I was hoping to run with. Nothing worse than rearranging your schedule and then have no one turn up. I kept training although at an easier pace to keep myself fit but the Plantar Fasciitis that has been bothering me for over two years (on and off) got a little worse than normal. So that put a stop to any race plans I had for the fall as I wanted to get that treated before my next race. It is now at a point where its just there, no worse no better. when I get treatment on it, its really good for a couple of days and then it starts to slide back to its normal condition.
So I took it easy from about mid September until the end of October when I decided that I would enter a marathon down in Phoenix in January. I'm six weeks into the training program which is one that I had gotten from McMillan Running for a marathon that I ran my fastest time back in the spring of 2010. I'll update the blog with entries for the next six weeks.
I also decided to take the plunge and go back to doing a couple of Tri's in 2012!!!!! I've been thinking about this for some time now and seeing a couple of friends qualify for races like Xterra and 70.3 world Championships really helped seal the deal as it were. So I've entered the 70.3 scheduled for July 29th in Calgary. I start training for that race in February however all of my training has to be done at lunchtime or via commuting to work or if needed once the little ones are safely tucked into bed, but it also means that there are no six hour bike rides on the weekend and I have to do the race with whatever equipment I already have. The training for this race will also be run based meaning that I'm going to try and run almost as much as I do now as I want to do a few running races such as the Timex series here in Alberta as well as a couple of half marathons before the triathlon.
I can't believe that its December already, time goes by fast without letting you know!!! I also can't believe that I haven't updated this thing since July when I ran the Canada Day race here in Edmonton. Is there any reason that I haven't been updating this thing? other than my own laziness? - No. Have I been injured - No......no new injuries anyway. (I'll get back to that)
So what has happened between July and today? I hate to say it, but its either not very much or its so much that I couldn't fit it in one blog post without going on and on and on. So it's probably best if I summarize it into one or two paragraph's.
After the Canada race my training went pretty well, I ran the 10K event of the Edmonton marathon weekend and finished in a time that prior to having Achilles Tendinitis I would've looked at as a bad time, but I placed in the top ten overall and managed to get third in my age group so all in all it wasn't that bad. The finish time showed me that I was on my way back to the fitness I had previously.
A couple of weeks later I entered the Rotary for Life 10K looking to improve as this was the race that I had set as my goal race. Its amazing what three weeks of training and a cooler temperature can produce. It also reminded me that you shouldn't get caught up too much in races/workouts that don't go as well as you'd like while in the middle of training. Its the end result of that training block that counts.
I thought about doing some Cross Country through the fall but I could never quite make it to workouts and the first one that tried to get to didn't really inspire a lot of confidence in the group that I was hoping to run with. Nothing worse than rearranging your schedule and then have no one turn up. I kept training although at an easier pace to keep myself fit but the Plantar Fasciitis that has been bothering me for over two years (on and off) got a little worse than normal. So that put a stop to any race plans I had for the fall as I wanted to get that treated before my next race. It is now at a point where its just there, no worse no better. when I get treatment on it, its really good for a couple of days and then it starts to slide back to its normal condition.
So I took it easy from about mid September until the end of October when I decided that I would enter a marathon down in Phoenix in January. I'm six weeks into the training program which is one that I had gotten from McMillan Running for a marathon that I ran my fastest time back in the spring of 2010. I'll update the blog with entries for the next six weeks.
I also decided to take the plunge and go back to doing a couple of Tri's in 2012!!!!! I've been thinking about this for some time now and seeing a couple of friends qualify for races like Xterra and 70.3 world Championships really helped seal the deal as it were. So I've entered the 70.3 scheduled for July 29th in Calgary. I start training for that race in February however all of my training has to be done at lunchtime or via commuting to work or if needed once the little ones are safely tucked into bed, but it also means that there are no six hour bike rides on the weekend and I have to do the race with whatever equipment I already have. The training for this race will also be run based meaning that I'm going to try and run almost as much as I do now as I want to do a few running races such as the Timex series here in Alberta as well as a couple of half marathons before the triathlon.
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