Monday:
AM - 30 minutes easy on the Track about 3.5 miles
PM - 50 minutes easy out and back in Fort Langley about 6.5 miles
Tuesday:
We did a nice workout as a team with 3 mins on and 1 min rest. I got in about 9 intervals. With 20 mins warmup and 15 mins cooldown and some strides on the track afterward I'd say it was about 10 miles, maybe a little more.
Wednesday:
My legs were a bit tired today, but I needed to get in a decent mid-long run. So I did an out and back on the Fort-to-Fort trail putting in about 90 minutes and somewhere close to 12 miles.
Thursday:
We did a hill workout today. Not that I'd really consider them all that much of a hill having run in Auburn with Jake a lot, but doing even smaller hills with my Vibrams (both of which tend to tire out calves) was good. After 20 minutes warmup we did 20 minutes of race-pace up the hill through the top of the hill to the downside and jogged easily down to the bottom of the other side and turn around and repeat. After that we did 5x15sec sprints up the hill. A nice easy 15 minutes afterwards rounded out my run. I probably put in about 8 miles today.
Friday:
Recovery prep for tomorrow's race called for only 20 minutes easy and some strides. Only got in about 3 miles.
Saturday:
Whistler Spirit Run. We went to this one last year. They changed the course a little bit so it would actually be 8k instead of the "8k" that was actually 7.5k or so last year. It was up at Whistler, a ski resort and olympic competition area for the winter olympics a few years ago. Its a bit at altitude, probably around 3500 to 4000 feet and the course is rather rugged. There isn't much of it that is actually flat, either going up or down a little everywhere (not steep mind you, just not really flat). With the rather large rocks for "gravel" along the whole trail it was more of a mountain race than a cross country meet. Mark had us use the race as a workout and basically went a little faster than tempo. I cruised along the first 6k and then picked it up a little. I caught up to Blair soon after that and we cruised along together until 1k to go where my body fritzed out and I had to slow down. With all things considered I'd say my time of 29:13 was pretty good. Unfortunately for Mark and 2 other guys they ran the wrong way on the last loop and did an extra 500-700 meters. It was strange to finish before a couple people that had been ahead of me.
With an easy 20 minute warmup and 15 minute cooldown rounding out the race we probably put in about 9 or 10 miles to round out the week.
Total mileage: ~52 miles
Running Toward God,
Jason
Sunday, 25 September 2011
Sunday, 18 September 2011
Week 21: Sep 12-17
Monday:
PM - A good team workout at McLeod park. We did some tempo intervals of 6 mins with 2 mins rest x 4. The first two were supposed to be around tempo pace and the last two were a bit faster. I ran with Blair most of the time, but about the third interval in halfway through my left hip-flexor tightened up and I held back just a little bit. It was still a very good workout. 20 min warm-up, 15 min cooldown. Probably about 7 or 8 miles.
Tuesday:
AM - easy 30 minutes about 4 miles
PM - easy 40 minutes about 5 miles
Wednesday:
PM - We did another tempo-type workout. We were all a bit tired and sore from Monday, but a good amount. We went to the island just over the bridge from Fort Langley and did about a 20 minute warm-up (about 4k). We had about a mile loop that we went around and after doing drills and warm-up did a tempo workout. We maintained pace for 20 minutes. So was about halfway around the fourth lap when 20 minutes came around. Blair and I ran together mostly though towards the end I was a little ahead of him since his legs just weren't responding. We went past the first mile at 5:55, second at about 5:48, and the last at about 5:40. Not too fast, but having tired legs and all wasn't too bad either. Then we did 5x30 sec hard with around 45-60 second jog back with a slight incline on the harder portion. Then a 3k cool down to get back to the car. About 8 or 9 miles today.
Thursday:
AM - 30 minutes easy around 3.5 miles
PM - 40 minutes easy around 5 miles
Friday:
We left for Seattle to stay the night for the race on Saturday. We did an easy 15 minutes with dynamic stretching and exercises just before going to bed.
Saturday:
Sundodger invitational.
The results for the Men's Open are still not posted because of some "flaw". It is unspecific as to the nature of that flaw and unclear when the results will actually be posted. I am somewhat aware of my time, but not any of my teammates' times. Pretty much everyone on the team had a good race day. The ladies did well, especially Alison and Fiona. For a full report you can read it here. I was the second man to finish for our team on this 8k course. Blair got off to a good start and we got separated by a wall of people so I couldn't pace off of him. He slowly pulled away. I was content to run my own race however. After the first mile (which I came by in 4:55) I realized I was going a little too fast. Even though the first mile was mostly downhill I didn't feel like that was a pace I could maintain. I felt great but knew I would regret it so I intentionally slowed down before it took its toll. I still felt some of the effects the next couple of miles but it wasn't so bad since I slowed down before my body forced me to slow down. The course is about a mile loop (slightly more than a mile the last 2 loops) that you go around 4 times. It was a big pack that only barely started to thin out around the third mile. I came by mile 2 at 10:08. Then mile 3 was at 15:32 or 33. My fourth mile was my slowest as I came by at 21:00. But since I ran smarter I was feeling good at the four mile mark and although the next mile was almost all uphill I started to pick off people. With about half a mile to go I ran past Mark's chosen location and he simply pointed ahead to the front of a long chain that one might call a pack and said, "Get up to the head of that pack". The head of the pack was probably about 50-100 meters ahead of me, but I felt good enough to go after it. There was another guy that made the same move as me. Coming around the last sharp turn into the 300 meter stretch to the finish I was only about 20 meters behind the front of that pack. Most people started kicking once they got around that tree, but I just maintained until I got about to the grass where I could see the finish line. Mind you even though I wasn't "kicking" I was still maintaining a pace faster than some of their kicks. The last 200 meters I did kick and managed to outkick everyone that was within reach. I got past the last of them about 10 meters to the finish line and achieved my goal of getting to the head of the pack. The guy that had tried to outkick me later puked, but luckily he waited until we got out of the chute. Ultimately I think that last mile I was somewhere close to 5 minutes, but I don't know exactly what it was. My best estimate is that my final time is 26:05. One of the guys I had outkicked I later heard him say his time was 26:08 and since it felt tougher to get past this particular individual than some of the others since he had a decent kick I figure I didn't get more than 3 seconds ahead of him, unless he ran out of juice while he was kicking, who knows. I doubt I got under 26:00 for sure, but its well within reach this season. Since I got so close to that goal in this first race I think I'll set my sights on sub 25:00 by the end of the season. I have absolutely no idea how far ahead of me Blair was. If I had to guess I would say he wasn't any more than 30 seconds ahead, but at least 10 seconds ahead. So I figure his time must have been somewhere between 25:30 and 25:50, not bad. That will be my other goal, catch him. I won't let him get away next time. But overall not a bad day! With warm-up, race, and cool down, I'd say I got in about 9 miles today.
Total weekly mileage: ~45 miles
I probably should be getting in a little more mileage, something to work on.
Running Toward God,
Jason
PM - A good team workout at McLeod park. We did some tempo intervals of 6 mins with 2 mins rest x 4. The first two were supposed to be around tempo pace and the last two were a bit faster. I ran with Blair most of the time, but about the third interval in halfway through my left hip-flexor tightened up and I held back just a little bit. It was still a very good workout. 20 min warm-up, 15 min cooldown. Probably about 7 or 8 miles.
Tuesday:
AM - easy 30 minutes about 4 miles
PM - easy 40 minutes about 5 miles
Wednesday:
PM - We did another tempo-type workout. We were all a bit tired and sore from Monday, but a good amount. We went to the island just over the bridge from Fort Langley and did about a 20 minute warm-up (about 4k). We had about a mile loop that we went around and after doing drills and warm-up did a tempo workout. We maintained pace for 20 minutes. So was about halfway around the fourth lap when 20 minutes came around. Blair and I ran together mostly though towards the end I was a little ahead of him since his legs just weren't responding. We went past the first mile at 5:55, second at about 5:48, and the last at about 5:40. Not too fast, but having tired legs and all wasn't too bad either. Then we did 5x30 sec hard with around 45-60 second jog back with a slight incline on the harder portion. Then a 3k cool down to get back to the car. About 8 or 9 miles today.
Thursday:
AM - 30 minutes easy around 3.5 miles
PM - 40 minutes easy around 5 miles
Friday:
We left for Seattle to stay the night for the race on Saturday. We did an easy 15 minutes with dynamic stretching and exercises just before going to bed.
Saturday:
Sundodger invitational.
The results for the Men's Open are still not posted because of some "flaw". It is unspecific as to the nature of that flaw and unclear when the results will actually be posted. I am somewhat aware of my time, but not any of my teammates' times. Pretty much everyone on the team had a good race day. The ladies did well, especially Alison and Fiona. For a full report you can read it here. I was the second man to finish for our team on this 8k course. Blair got off to a good start and we got separated by a wall of people so I couldn't pace off of him. He slowly pulled away. I was content to run my own race however. After the first mile (which I came by in 4:55) I realized I was going a little too fast. Even though the first mile was mostly downhill I didn't feel like that was a pace I could maintain. I felt great but knew I would regret it so I intentionally slowed down before it took its toll. I still felt some of the effects the next couple of miles but it wasn't so bad since I slowed down before my body forced me to slow down. The course is about a mile loop (slightly more than a mile the last 2 loops) that you go around 4 times. It was a big pack that only barely started to thin out around the third mile. I came by mile 2 at 10:08. Then mile 3 was at 15:32 or 33. My fourth mile was my slowest as I came by at 21:00. But since I ran smarter I was feeling good at the four mile mark and although the next mile was almost all uphill I started to pick off people. With about half a mile to go I ran past Mark's chosen location and he simply pointed ahead to the front of a long chain that one might call a pack and said, "Get up to the head of that pack". The head of the pack was probably about 50-100 meters ahead of me, but I felt good enough to go after it. There was another guy that made the same move as me. Coming around the last sharp turn into the 300 meter stretch to the finish I was only about 20 meters behind the front of that pack. Most people started kicking once they got around that tree, but I just maintained until I got about to the grass where I could see the finish line. Mind you even though I wasn't "kicking" I was still maintaining a pace faster than some of their kicks. The last 200 meters I did kick and managed to outkick everyone that was within reach. I got past the last of them about 10 meters to the finish line and achieved my goal of getting to the head of the pack. The guy that had tried to outkick me later puked, but luckily he waited until we got out of the chute. Ultimately I think that last mile I was somewhere close to 5 minutes, but I don't know exactly what it was. My best estimate is that my final time is 26:05. One of the guys I had outkicked I later heard him say his time was 26:08 and since it felt tougher to get past this particular individual than some of the others since he had a decent kick I figure I didn't get more than 3 seconds ahead of him, unless he ran out of juice while he was kicking, who knows. I doubt I got under 26:00 for sure, but its well within reach this season. Since I got so close to that goal in this first race I think I'll set my sights on sub 25:00 by the end of the season. I have absolutely no idea how far ahead of me Blair was. If I had to guess I would say he wasn't any more than 30 seconds ahead, but at least 10 seconds ahead. So I figure his time must have been somewhere between 25:30 and 25:50, not bad. That will be my other goal, catch him. I won't let him get away next time. But overall not a bad day! With warm-up, race, and cool down, I'd say I got in about 9 miles today.
Total weekly mileage: ~45 miles
I probably should be getting in a little more mileage, something to work on.
Running Toward God,
Jason
Sunday, 11 September 2011
Week 20: Sep 5-10
Okay, so I missed another week last week. Sorry about that. This week was pretty down of a week in terms of mileage because of travel and racing.
Monday:
AM- Went up to Auburn, CA to race the 49er Canyon Classic. Had a good time with friends Jake and Sara and ran pretty well. For a more in-depth look at the race, see Jake's blog. I ran the 10 miler in 64 minutes and 19 seconds. Considering it has a 1000 ft climb in there I'd consider that pretty good. Maybe if I had some decent hills to climb in my training I could have given Jake a slightly better race and maybe we could have pushed up to try for the course record.
Tuesday:
AM- easy 30 minutes recovery, about 4 miles.
Wednesday:
No run, left home at 4AM to make the drive back up to Canada.
Thursday:
AM - 30 minutes easy on the track, a little over 4 miles. It was tough even at an easy pace. Not recovered from 15 hour drive and seizure night before.
Friday:
Team Tempo Run:
20 minute warmup, dynamic stretching
15 minutes at 175 bpm heart rate, one minute rest, 10 minutes at 175 bpm.
Probably got in about 6 or 7 miles
Saturday:
AM - long run with team 100 minutes or so. Probably about 12 miles.
Total weekly mileage: Between 36 and 40 miles
Monday:
AM- Went up to Auburn, CA to race the 49er Canyon Classic. Had a good time with friends Jake and Sara and ran pretty well. For a more in-depth look at the race, see Jake's blog. I ran the 10 miler in 64 minutes and 19 seconds. Considering it has a 1000 ft climb in there I'd consider that pretty good. Maybe if I had some decent hills to climb in my training I could have given Jake a slightly better race and maybe we could have pushed up to try for the course record.
Tuesday:
AM- easy 30 minutes recovery, about 4 miles.
Wednesday:
No run, left home at 4AM to make the drive back up to Canada.
Thursday:
AM - 30 minutes easy on the track, a little over 4 miles. It was tough even at an easy pace. Not recovered from 15 hour drive and seizure night before.
Friday:
Team Tempo Run:
20 minute warmup, dynamic stretching
15 minutes at 175 bpm heart rate, one minute rest, 10 minutes at 175 bpm.
Probably got in about 6 or 7 miles
Saturday:
AM - long run with team 100 minutes or so. Probably about 12 miles.
Total weekly mileage: Between 36 and 40 miles
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