Didn't sleep well the night before so I was a little apprehensive when I started the run. Felt good until I got to the turn to head back, then I started feeling hungry and I couldn't shake off the hunger until a mile away from home. Got caught in the rain on the way back, hmmm noticed my cadence is down, could just be an anamoly and I'm also tired. No aches or pains and I reasonably lengthened the distance for the week.
9.27 kmDistance
5:47 min/kmAvg Pace
620 CCalories
53:33Time
11 mElev Gain
147 bpmAvg HR
193 bpmMax HR
177 spmAvg Cadence
195 spmMax Cadence
June 2, 2015 @ 7:26 PM
Wk2 aerobic base easy recovery <145 bpm
Since this past Saturday I've been getting by on roughly 4-5 hrs of sleep a night and I'm now feeling very tired. Tonight's run should have been last night especially after Sunday's LSD. I think I ran too fast to start the week and was suffering for it today. I took it very easy, not worrying about the pace, but I can tell I'm exhausted because my HR was spiking from 130 to 200 bpm and I know I wasn't anywhere near a hard effort, especially on the way back with a strong SE headwind. I'll try to get back on track with sleeping and I'll carry on with a couple more days of easy recovery running.
9.28 kmDistance
6:35 min/kmAvg Pace
604 CCalories
1:01:02Time
8 mElev Gain
141 bpmAvg HR
200 bpmMax HR
181 spmAvg Cadence
197 spmMax Cadence
June 3, 2015 @ 6:44 PM
Wk2 day 3 aerobic evaluation
1 mile warm-up in the 137-149 bpm range. Then 3 miles in 147-157 bpm keeping a consistent progression with the last mile and a bit back down to 146-149 bpm cooldown. Felt good at the start and had no struggle in the 3 mile progression with the cooldown I was feeling a little ache in my right achilles so I slowed it down more so I don't feel completely bagged at the end of the run. Feel good post run with minor aches that will feel a lot better with the rolling stick.
9.26 kmDistance
5:36 min/kmAvg Pace
605 CCalories
51:49Time
9 mElev Gain
147 bpmAvg HR
157 bpmMax HR
179 spmAvg Cadence
199 spmMax Cadence
June 4, 2015 @ 8:04 PM
Wk2 aerobic recovery day 4
Last night's evaluation run took a little out of me and I was feeling a little achy today from the office. My body knew I had to run in zone1 so I didn't spike it close to 150 bpm and I'm happy about that. It's starting to show me I'm learning about controlling my pace and I'm understanding what a true recovery run is all about. During the start, I was feeling aches in my right hip and my ankles were flaring, but after some steady mileage, the aches started to go away.
9.29 kmDistance
6:27 min/kmAvg Pace
604 CCalories
59:52Time
6 mElev Gain
134 bpmAvg HR
146 bpmMax HR
181 spmAvg Cadence
231 spmMax Cadence
June 5, 2015 @ 8:18 PM
Wk2 aerobic base day 5
This run felt pretty good, especially after the recovery run the day before. Nice warm at 1 mile @ 134bpm, then the next 5 miles between 8:50 - 9:00/mi @ 151bpm and cool down last mile to save my legs and strength for the next day. No real aches or pains, although I will admit the last mile I slowed down considerably, partly because my feet were hurting a bit and just a wave of exhaustion which I'm sure is due to a lack sleep over the past week.
12.02 kmDistance
5:47 min/kmAvg Pace
791 CCalories
1:09:31Time
8 mElev Gain
147 bpmAvg HR
157 bpmMax HR
180 spmAvg Cadence
190 spmMax Cadence
June 6, 2015 @ 2:54 PM
Wk2 aerobic 10 miler base run <150bpm
Wow, this is one of the closest things to my best training runs to date. My legs seemed to have an extra pop to them and I was able to keep a decent leg turnover and keep my HR in the aerobic zone. I'm surprised by my pace as I did not focus on that during the run at all. I'm starting to understand the mechanics needed to keep moving forward at an easier pace. The drive from the hips to knees as I'm moving forward and the toe off that creates that whip effect. If I can capture that feeling and bottle it, but I can't so I'll have to work on that consistently. Feet are tingling, but I'm pleasantly exhausted and will be ready for tomorrows LSD.
16.03 kmDistance
5:51 min/kmAvg Pace
1,065 CCalories
1:33:44Time
7 mElev Gain
146 bpmAvg HR
158 bpmMax HR
179 spmAvg Cadence
208 spmMax Cadence
June 7, 2015 @ 2:47 PM
Wk2 LSD First the humidity then the rain and of course the hail
It was very humid heading out and I found a new route that has rolling terrain then my normal route to Kildonan park with one lap and an out and back would make it just shy of 14 miles. But then the rain started coming down very hard as I was heading out of Kildonan park and then the hail came down even harder. Had to hide under a tree to wait it out. The run back got a little tough with the humidity and I cut the run short at mile 13 and picked up a Gatorade at the corner store and walked it back home to cool down and rest my legs. Had to remove my HRM strap at mile 10 as it was cutting into my abdomen and giving me an akeloid scar. :(
I've started rebuilding my aerobic base by running everyday well within myself between Zone 1 (135 - 149bpm) and Zone 2's lower end (149 - 162bpm). I mostly kept my HR at the 145bpm range and with a speedy day of 149-150bpm on Saturday with the City Park Runner's group. I'll get to the purpose of running everyday in my next entry. But so far I was able to run every day last week, without injury and being recovered in time to run the next day. It's still early in the training cycle, but I'm noticing that while I've been keeping my HR around the 145bpm, I'm noticing I'm getting a little faster. Not significantly, but about 2-3 seconds faster, but I'm trying to develop keeping a consistent pace throughout. But that won't be for another couple of weeks into the base phase.
May 25, 2015 @ 7:18 PM
Just an easy run to get myself back into a new training cycle to prepare for a Fall marathon. But first, get the base back to prepare for a 50k trail run come July 4th. This run is well within my HR and still able to keep cadence nice and high. Just have to be patient as the speed will naturally come, train for consistency first.
6.45 kmDistance
6:15 min/kmAvg Pace
439 CCalories
40:18Time
1 mElev Gain
141 bpmAvg HR
151 bpmMax HR
181 spmAvg Cadence
193 spmMax Cadence
May 26, 2015 @ 8:05 PM
Felt good throughout the run from start to finish. Found my groove at 147bpm when I was feeling complete flow. Wasn't worried about pace as more to get a sense of that at ease feeling while running.
6.45 kmDistance
5:46 min/kmAvg Pace
419 CCalories
37:09Time
1 mElev Gain
143 bpmAvg HR
152 bpmMax HR
184 spmAvg Cadence
193 spmMax Cadence
May 27, 2015 @ 6:53 PM
A little tired today as I worked last night from midnight until 6am and then when I got home I had to drive my sister to work and I ended up only getting 5.5 hrs of sleep today so I don't think I was fully recovered from yesterday evening's run as by the time I was finished I had to start getting ready for work. There really was no time to take a nap. As for the run, I felt ok, I only have my HR along with the timer showing on my Garmin throughout my runs now so I get a sense of what my HR is at certain moments throughout my run. I was feeling really hungry about 1/2 way through as I didn't get a chance to eat except a salad and some toast when I woke up around 2:45 PM today. I also found myself zoning out a couple of times, but still aware I was running....weird.
6.46 kmDistance
5:58 min/kmAvg Pace
420 CCalories
38:33Time
3 mElev Gain
139 bpmAvg HR
152 bpmMax HR
182 spmAvg Cadence
192 spmMax Cadence
May 28, 2015 @ 6:29 PM
Wow, the benefits of 8 hrs of sleep! I was so tired last night I just turned in early and slept until 6:10 am. Took my RHR and decided to head out and run because it's raining lightly this morning and it's supposed to start raining heavily later in the day, plus I have a couple of errands that have to be done this evening. Run felt great going into it and there was no aches or pains during the run. I feel my muscles getting stronger and my aerobic system is starting to get better. Just have to be patient and keep running within my means for base building.
6.45 kmDistance
5:45 min/kmAvg Pace
426 CCalories
37:04Time
1 mElev Gain
143 bpmAvg HR
153 bpmMax HR
186 spmAvg Cadence
204 spmMax Cadence
May 29, 2015 @ 7: 57 PM
Very cold for late May and strong North headwind. Felt good going into this run. I found myself smiling throughout this run as I just kept going forward still at a very easy pace. I went an extra mile more for the time spent on my legs and aerobic base building than putting on the mileage. I knew I could crank the pace at anytime and I felt comfortably exhausted after the run.
8.10 kmDistance
6:03 min/kmAvg Pace
547 CCalories
49:00Time
3 mElev Gain
143 bpmAvg HR
187 bpmMax HR
187 spmAvg Cadence
205 spmMax Cadence
May 30, 2015 @ 8:02 AM
Good run this morning. Glad I got to run with Osty as the dude is on the mend and he's getting back his endurance. Also got to run with Phil and Paul and then on the way back I ran with Kathryn, Ron, Geoff and Josh and they decided to blast through the trails down the river. Kept within 145-150bpm and managed to keep the cadence humming at 180 spm.
12.11 kmDistance
5:33 min/kmAvg Pace
795 CCalories
1:07:14Time
15 mElev Gain
149 bpmAvg HR
180 bpmMax HR
180 spmAvg Cadence
255 spmMax Cadence
May 31, 2015 @ 6:42 PM
Wk1 aerobic base 10 mile LSD
I should have brought a water bottle on this run. I was pretty dehydrated by mile 8 and it got a little tough but overall the whole run was run well within my means. There were some lulls but when I was concentrating on using my glutes I found myself in the zone and my legs were firing a lot easier. Cool thing was Roberto saw me on Leila and honked at me.
16.07 kmDistance
6:00 min/kmAvg Pace
1,040 CCalories
1:36:34Time
6 mElev Gain
