79 posts tagged “training”
I managed to get all of my mileage in this week: 60K. All runs went pretty well and I generally ran the same route with only slight variations on direction or "side" of the canal. I am suffering from a minor case of "bloody nipples" thanks Thursday's run in the rain and forgetting my BodyGlide.
Ran a total of 23K during a recovery week. I missed two runs this week due to business travel. My week of running included a run with my boys in the jogging stroller (which was very hard work) and a run thru Assiniboine Park in Winnipeg.
I am slowly making strides to reintegrate running into my weekday schedule. Most of my runs are along the Rideau Canal from work. This week I ran 40K and racked up 80K for the month of April.
Here are my running stats for 2008. The six graphs to the right side show my distance, pace, and HR stats in monthly and weekly format. I might manage to add a run or two to the stats before Thursday but I cannot imagine it will change the numbers too much.
Yearly
- Number of runs: 117
- Distance: 1293.1 kms
- Time: 4d 23h 27m
- Races: 2 X Half Marathon
- Highest mileage: 256.91 kms in January
- Lowest mileage: 6.73 kms in December
- Average mileage: 107.8 kms
- Highest mileage: 68.34 kms in April
- Lowest mileage: 0 kms a bunch of times
- Average mileage: 24.9 kms
- Distance/run: 11 kms
- Time/run: 1h01m16s
- Pace: 5:34 mins/km
- HR: 150.43 bpm
I started to compare my performance to 2007 but it got too depressing :-( It is pretty easy to see from the graphs that I started out fairly well but things fell apart after May. My running started to suffer this year as a result of my relocation back to Canada and subsequent business travel associated with my new job. I am ever so slowly getting back into the swing of things with my job, so I hope I can get back to running in a number of local races.
I finally managed to get out for a run this morning. It was a simple four miler but it marked my first "winter" run this season. The conditions were great for the quick adventure: just below freezing, partly cloudy, and the roads/sidewalks generally cleared. Since I am not used to running over ice yet, I did take it pretty careful over the icy sections.
With the current Boxing Day sales and the fact I am on Xmas vacation, I plan to head over to some local outdoor and running stores in the next few days to pick up some additional cold weather running gear. I would like to grab a pair of windproof mitt shells, a warmer run pant, and a pair of waterproof oversocks.
I have started looking at the local race calendars for 2009 to figure out an appropriate training schedule. I now need to figure out what my business travel schedule may be. I hope to run a number of these four milers over the next few weeks to ramp up and then back to my regular work-week training runs.
So my wife came through for me this Xmas and bought me the rubiTrack runlog software for my MacBook (see previous post). It was quite simple to port over my run data from both SportTracks and Garmin Training Center. I still plan on using Garmin Training Center for a back-up but SportTracks and TrailRunner are now out. For those that have followed my posts for awhile, you already know that I am a bit obsessed with keeping my run data in multiple forms as I previously suffered the loss of six months of non-archived data. I have already purchased my 2009 Moleskine Weekly Planner for the harcopy version of my log.
I have not been able to get around to posting over the past few weeks as I've been rather busy getting ready for my move to Ottawa... here's a very quick recap:
- I now own a townhouse in Orleans (just outside Ottawa);
- In order to take possession of the place, we're now leaving Florida a month earlier than expected;
- I was supposed to spend the last week purging stuff that we do not intend to move and inventorying all of our belongings (as required by Customs);
- The entire family came down with a 12 hour flu over the weekend and caused us to be dealing with fevers, vomit, and diarrhea for five days;
- We've managed to purge a bunch of stuff but we still have lots of inventory to do; and
- My landlords have started to become very difficult to deal with. With three weeks to go, it now looks like we will be doing some painting in a house we are about to leave :-(
It's been three week now since I last blogged about my running... or anything for that matter. Things have been pretty wacked-out around my household lately but I have kept on running:
- 7-13 Apr - 32 miles for the week. A generally good week of running despite missing a run on Friday. I had a great 4 X 1 mile interval workout.
- 14-20 Apr - 43 miles for the week. This was a really good week with a fairly good negative-split workout and a fantastic 14 miler to close out the week.
- 21-27 Apr - 27 miles this past week. This was a recovery week and I missed out on one of my workouts. I decided against speed-work this week as my body is feeling pretty worn down. Not over-training worn down but "life is really stressful" worn down.
This was a recovery week; I ran 25 miles total:
- Monday, 31 Mar - Ran a simple six miler "around the block" from home.
- Tuesday, 1 Apr - This was supposed to be five mile tempo run (plus some warm-up/cool-down miles). When I got to the tempo portion of the workout, I could not keep the pace in the zone even in the first mile. Eventually I scrapped the tempo and just turned the rest of the run into a nice easy seven mile run.
- Wednesday, 2 Apr - Ran a six miler in very foggy conditions.
- Thursday, 3 Apr - No run today but I did play some soccer with the guys from work.
- Friday, 4 Apr - Tried a new route in order to change things up a bit... as a result I ran a five miler. My legs felt slightly sore/tight. I figure this had something to do with Thursday's soccer game.
- Monday, 24 Mar - An easy six miler in cool and windy conditions
- Tuesday, 25 Mar - a gut-buster four mile tempo run (plus an addition two miles of warm-up/cool-down). Keeping up the pace was bad enough but about a mile of the course forced me to run directly into a stiff wind... aghh. This wind slowed down my overall pace but I still felt that I had a good speedier run.
- Wednesday, 26 Mar - Six easy miles on a beautiful morning.
- Thursday, 27 Mar - A six mile course mostly run on the beach. This runs beautiful and navigating the waves from the incoming tide was pretty fun. I just wished I had enough time to squeeze out the additional two miles I had scheduled.
- Friday, 28 Mar - Has a great 12 mile long run. I started running in a good fog but this quickly burned off. I even managed to keep a really good pace up throughout the entire run.
- Monday, 17 Mar - Just a simple six miler. Nothing special.
- Thursday, 20 Mar - I ran this eight miler in the afternoon as a work meeting was cancelled unexpectedly which gave me some time. I was just glad to get back out onto the road this week.
- Friday, 21 Mar - Managed a pretty good morning 10 miler in good although slightly windy conditions. Ran around a 9 min/mile pace.
