April 23 - April 29: Build week 3 (13 days until next race)
Mon April 23:
pm-1: 8.73 km road bike to work in 23 minutes
pm-2: 7.99 km road bike home from work in 17 minutes
Tues April 24: no run, work
Wed April 25:
am: road run 30 mins, 30 metre elev gain, 6 km; ran dropped car off at shop, bussed to bike shop to buy a tube, ran home from bike shop
pm1: run 37 mins, 66 metre elev gain, 7 km; bike tire failure (the metal lining that keeps the tire in the rim was exposed from whatever caused my flat, blew out my new tube so I ran to work)
pm2: run/walk 50 mins, 33 metre elav gain, 7 km; run home from work
thur april 26: bussed to penticton, 4 km walking from greyhound station to my mothers house
fri april 27: 6 hr 52 mins run, 1043 metre elev gain, 60.32 km; ran from Penticton to West Kelowna on the highway with a detour up pin cushion trail in Peachland. Fairly tedious run, very glad I through in the pin cushion part. Got a rather painful sunburn on my calves.
sat apr 28: 3 hr 49 mins run, 1036 metre elev gain, 24.15 km; running in myra bellevue park with pace. Meant to only run 2.5 hours, but we did a nice easy paced route that included angel springs which had tonnes of water in it. Felt surprisinglt good considering the effort of the last couple days. worked that night
sun apr 29: 80 mins, 140 metre elev gain, 14.61 km; road running in rutland after work. fantastic evening weather. Was beautiful.
Weekly totals:
Biking: 41 minutes, 16.73 km
Running: 14 hrs 34 mins, 2375 metre elev gain, 123.18 km
This week was my third longest week of running ever, and April will finish with 394 km running which I'm pretty sure is the most of run in a month ever. Other than the fact that I"m rather tired from the last three days of running (99 km, 12 hours and work) and will be taking ibuprofen to get to sleep today, I feel good. No painful issues.
Very much looking forward to recovering and tapering to the race in two weeks. This week I spent 13% of my time awake running, and probably 20% of my awake time running or preparing/traveling and other stuff from running. I will probably rework my schedule next week to both my long runs on work days, so I can have a day where I don't work or run, and it will be glorious.
Monday, April 30, 2012
Monday, April 23, 2012
Week ending April 22
April 16 - 22; Build week two (of three); 20 days until next race
Mon April 16: no run; exam; work
Tue April 17: run in the morning before work; 33 mins, 50 metre elev gain, 6.41 km of easy road running around home. work after
Wed April 18: no work
am: 115 metre elev gain, 248 mins, 46.01 km of trails on the greenway flats. Maintained a steady pace for first marathon portion. Didn't feel the best though, still neglect my hydration while at work a little bit. Ran the first 42 km in about 3 hr 39 min, which is faster than any marathon race I've ever run.
pm: 506 metre elev gain, 104 mins, 9.91 km of trails. Hike up and down knox twice with some pseudo sprints in between. Intended on running between 50 - 55 in the morning, so I did more later that day.
Thur apil 19: no work; 198 metre elev gain, 64 mins, 8.96 km trails in penticton. Hobo trails, munson mountain and a bit of the kvr. Hot tub after felt so good.
Fri April 20: no run, work
Sat April 21:
am: 1124 metre elev gain, 192 mins, 20.53 km; trails in ok mtn park. I only ran 3 hrs 12 min, I wanted to go longer but didn't hit the trails until later than I wanted to, I woke up to a flat tire and had to put the spare on before heading to the trailhead. Ugh.
pm: 8.57 km road bike to work in 24 mins, no push at all
Sun April 22:
pm-1: 8 km road bike to work in 26 mins, no push at all
pm-2: 8.12 km road bike home from work in 18.5 mins, a little pushed
pm-3: 82 metre elev gain, 63 mins, 13.22 km of road running. Feet sore for the first 2 km as they always are post during post workk runs, paced around 4:30 min/km for about 6 km and then cruised home. Sunday night runs in 17 degrees are always a nice way to end the week.
My legs feel good on the week, looking forward to the challenged of next week (70 km long run planned)
Weekly totals:
Running: 11 hrs 48 mins, 2.1 km elev gain, 105.04 km.
Biking: 67 minutes, 24.57 km.
Total exercise time: 12 hrs 55 minutes
Mon April 16: no run; exam; work
Tue April 17: run in the morning before work; 33 mins, 50 metre elev gain, 6.41 km of easy road running around home. work after
Wed April 18: no work
am: 115 metre elev gain, 248 mins, 46.01 km of trails on the greenway flats. Maintained a steady pace for first marathon portion. Didn't feel the best though, still neglect my hydration while at work a little bit. Ran the first 42 km in about 3 hr 39 min, which is faster than any marathon race I've ever run.
pm: 506 metre elev gain, 104 mins, 9.91 km of trails. Hike up and down knox twice with some pseudo sprints in between. Intended on running between 50 - 55 in the morning, so I did more later that day.
Thur apil 19: no work; 198 metre elev gain, 64 mins, 8.96 km trails in penticton. Hobo trails, munson mountain and a bit of the kvr. Hot tub after felt so good.
Fri April 20: no run, work
Sat April 21:
am: 1124 metre elev gain, 192 mins, 20.53 km; trails in ok mtn park. I only ran 3 hrs 12 min, I wanted to go longer but didn't hit the trails until later than I wanted to, I woke up to a flat tire and had to put the spare on before heading to the trailhead. Ugh.
pm: 8.57 km road bike to work in 24 mins, no push at all
Sun April 22:
pm-1: 8 km road bike to work in 26 mins, no push at all
pm-2: 8.12 km road bike home from work in 18.5 mins, a little pushed
pm-3: 82 metre elev gain, 63 mins, 13.22 km of road running. Feet sore for the first 2 km as they always are post during post workk runs, paced around 4:30 min/km for about 6 km and then cruised home. Sunday night runs in 17 degrees are always a nice way to end the week.
My legs feel good on the week, looking forward to the challenged of next week (70 km long run planned)
Weekly totals:
Running: 11 hrs 48 mins, 2.1 km elev gain, 105.04 km.
Biking: 67 minutes, 24.57 km.
Total exercise time: 12 hrs 55 minutes
Sunday, April 15, 2012
Week Ending April 15
April 9 - April 15: Build Week 1 to 100 k race
Mon Apr 9: rest day: work
Tues Apr 10: work: ran 41 mins, 51 metre elev gain, 8.33 km on the roads after work.
Wed Apr 11: ran 75 mins, 644 metre elev gain, 10.78 km; pace hill run
Thur Apr 12: exam in morning: ran 192 mins, 111 metre elev gain, 35.63 km on greenway.
Fri Apr 13: work, too long, planned rest day
Sat Apr 14: skipped planned run, didn't get to bed until 2 am after working long day. work
Sun Apr 15: ran 217 mins, 1162 metre elev gain, 35.75 km; ran phase 2 of greenway then up myra canyon forest service road to the first trestle and back down. Ran 90% of the hills at steady pace, and was doing a nice downhill running avg pace of 4:30 min/km pace down the fsr. felt good.
Weekly totals: 8 hrs 45 mins running, 1968 metre elev gain, 90.49 km.
My planned running schedule for the week was made assuming I was going to get tue/wed off work like I had usually been, but I had wed/thur off instead. So my long run was moved to thursday and shortened, which prob wasn't good. Also, the thursday run was the day after a hard hill session the night before, and didn't start until 3:30 as I had been at school all day studying and writing an exam until 2:30, so I wasn't well nutriated and as a result I felt like ass the whole run. Maybe it was running a long run the day after a hill session, maybe it was because I was poorly fed because I spent the day at school in study mode where I neglect my eating habits, I don't know, so I will try doing the long run on the first of my days off. And hopefully this week coming up friday at work won't be a shitshow and I won't be there so long and I'll still get my normal saturday/sunday runs in.
Sunday run was pretty cool, I had intended to do laps at the hilly end of the greenway, but ended up heading up myra forest service road at the end of the first time; intending to go out on the railroad bed and come down angel springs. The FSR was all snow free, but the kvr wasn't, so just came back. I'm very amused with myself that I can run two 35 km runs in what was a fairly busy week and still feel good. The snow is almost melted enough to head up real high into the mountains. Once I'm done my next race and focusing in sinister prep it will be the perfect time of the year where it's not so hot out, and the snow will be melted, but there will be plenty of running water on the mountains to soak in if needed.
Mon Apr 9: rest day: work
Tues Apr 10: work: ran 41 mins, 51 metre elev gain, 8.33 km on the roads after work.
Wed Apr 11: ran 75 mins, 644 metre elev gain, 10.78 km; pace hill run
Thur Apr 12: exam in morning: ran 192 mins, 111 metre elev gain, 35.63 km on greenway.
Fri Apr 13: work, too long, planned rest day
Sat Apr 14: skipped planned run, didn't get to bed until 2 am after working long day. work
Sun Apr 15: ran 217 mins, 1162 metre elev gain, 35.75 km; ran phase 2 of greenway then up myra canyon forest service road to the first trestle and back down. Ran 90% of the hills at steady pace, and was doing a nice downhill running avg pace of 4:30 min/km pace down the fsr. felt good.
Weekly totals: 8 hrs 45 mins running, 1968 metre elev gain, 90.49 km.
My planned running schedule for the week was made assuming I was going to get tue/wed off work like I had usually been, but I had wed/thur off instead. So my long run was moved to thursday and shortened, which prob wasn't good. Also, the thursday run was the day after a hard hill session the night before, and didn't start until 3:30 as I had been at school all day studying and writing an exam until 2:30, so I wasn't well nutriated and as a result I felt like ass the whole run. Maybe it was running a long run the day after a hill session, maybe it was because I was poorly fed because I spent the day at school in study mode where I neglect my eating habits, I don't know, so I will try doing the long run on the first of my days off. And hopefully this week coming up friday at work won't be a shitshow and I won't be there so long and I'll still get my normal saturday/sunday runs in.
Sunday run was pretty cool, I had intended to do laps at the hilly end of the greenway, but ended up heading up myra forest service road at the end of the first time; intending to go out on the railroad bed and come down angel springs. The FSR was all snow free, but the kvr wasn't, so just came back. I'm very amused with myself that I can run two 35 km runs in what was a fairly busy week and still feel good. The snow is almost melted enough to head up real high into the mountains. Once I'm done my next race and focusing in sinister prep it will be the perfect time of the year where it's not so hot out, and the snow will be melted, but there will be plenty of running water on the mountains to soak in if needed.
Monday, April 9, 2012
Week ending april 8
April 2 - April 8: race recovery week
April 2: rest day
April 3: biked 29.74 km, 65 minutes; biked lakeshore and back swamp road and then up through the orchards, very windy day made for some tough riding.
april 4: 85 mins, 460 metre elev gain, 12.5 km; hill repeats with pace, ass kicked
april 5: 48 min, 68 metre elev gain, 9.01 km; easy post work road run
april 6: rest day
april 7: 1385 metre elev gain, 183 min, 17.15 km; pin cushion repeats (5) with pace. Don't know how I had energy on this day, but I did and the three middle times were fairly fast which felt good.
april 8: 152 metre elev gain, 89 mins, 15.59 km; easy pace post work run.
Totals: 6 hr 45 min run, 2065 metre elev gain, 54.25 km. 29.74 km bike in 65 min.
Worked full time and got in five days of exercise without feeling destroyed, which is better than I can say for most work weeks last year, and I was still at school for parts of four days of the week, so it should become more managable come summer time.
April 2: rest day
April 3: biked 29.74 km, 65 minutes; biked lakeshore and back swamp road and then up through the orchards, very windy day made for some tough riding.
april 4: 85 mins, 460 metre elev gain, 12.5 km; hill repeats with pace, ass kicked
april 5: 48 min, 68 metre elev gain, 9.01 km; easy post work road run
april 6: rest day
april 7: 1385 metre elev gain, 183 min, 17.15 km; pin cushion repeats (5) with pace. Don't know how I had energy on this day, but I did and the three middle times were fairly fast which felt good.
april 8: 152 metre elev gain, 89 mins, 15.59 km; easy pace post work run.
Totals: 6 hr 45 min run, 2065 metre elev gain, 54.25 km. 29.74 km bike in 65 min.
Worked full time and got in five days of exercise without feeling destroyed, which is better than I can say for most work weeks last year, and I was still at school for parts of four days of the week, so it should become more managable come summer time.
Sunday, April 1, 2012
Week ending April 1
Mar 26 - April 1
Monday 26/03/2012; 15.23 km 70 min 92 metre elev intervals on road near UBCO, ankle almost better
Tuesday 27/03/2012 rest day
Wednesday 28/03/2012; 10.8 km 71 min 184 metre elev loops at knox with pace
Thursday 29/03/2012; 8 km 40 min 90 MIN post work; easy street run
Friday 30/03/2012 rest day
Saturday 31/03/2012; 5.5 km 39 min 180 metre elev gain
Sunday 01/04/2012; 21.1 km 89 min 100 metre elev gain OC 1/2 Marathon
Pretty easy week for running, leading up to half marathon on the sunday.
Don't feel like writing, so copy and pasting an email about the race.
Overall, it went pretty darn fantastic!
I ran without ipod, heartrate monitor, watch, or gps. And that felt pretty good. Typically in road races I go out fast, usually passing lots of people at the start, and then end up getting passed by others in the second half, which I take to mean I don't keep my pace consistent throughout. Today, only one person passed me past the 10 km mark, and a couple other runners even commented that they expected to be able to overtake me part way in, but couldn't; so that felt good to be able to maintain a pace.
I found myself thinking about positive thoughts affecting running, throughout the race, when I was in a funk or whatever, I would naturally just smile myself faster, rather than going through negative self talk that I used to do.
I do think I could have gone faster though. Not taking the day off work on Saturday really affected my run today, and maybe running on saturday as well. I only got 10 hours sleep total the last two nights. My time means I averaged a 4:13 min/km pace, but there were times of the run that my mind was foggy from lack of sleep and if it were a trail race I definitely would have tripped on something from lack of focus. I think in a race like this I could definitely maintain 4:00 min/km pace or better if properly rested. But, oh well, this race wasn't a major goal race or anything, I just wanted to do it because I've done it for 6 years in a row now and its neat to gauge my fitness through the results.
Monday 26/03/2012; 15.23 km 70 min 92 metre elev intervals on road near UBCO, ankle almost better
Tuesday 27/03/2012 rest day
Wednesday 28/03/2012; 10.8 km 71 min 184 metre elev loops at knox with pace
Thursday 29/03/2012; 8 km 40 min 90 MIN post work; easy street run
Friday 30/03/2012 rest day
Saturday 31/03/2012; 5.5 km 39 min 180 metre elev gain
Sunday 01/04/2012; 21.1 km 89 min 100 metre elev gain OC 1/2 Marathon
Pretty easy week for running, leading up to half marathon on the sunday.
Don't feel like writing, so copy and pasting an email about the race.
Overall, it went pretty darn fantastic!
I ran without ipod, heartrate monitor, watch, or gps. And that felt pretty good. Typically in road races I go out fast, usually passing lots of people at the start, and then end up getting passed by others in the second half, which I take to mean I don't keep my pace consistent throughout. Today, only one person passed me past the 10 km mark, and a couple other runners even commented that they expected to be able to overtake me part way in, but couldn't; so that felt good to be able to maintain a pace.
I found myself thinking about positive thoughts affecting running, throughout the race, when I was in a funk or whatever, I would naturally just smile myself faster, rather than going through negative self talk that I used to do.
I do think I could have gone faster though. Not taking the day off work on Saturday really affected my run today, and maybe running on saturday as well. I only got 10 hours sleep total the last two nights. My time means I averaged a 4:13 min/km pace, but there were times of the run that my mind was foggy from lack of sleep and if it were a trail race I definitely would have tripped on something from lack of focus. I think in a race like this I could definitely maintain 4:00 min/km pace or better if properly rested. But, oh well, this race wasn't a major goal race or anything, I just wanted to do it because I've done it for 6 years in a row now and its neat to gauge my fitness through the results.
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