Training Log for June and July 2011
Saturday June 18
AM, workout at Terry Fox guided by Pat Marion. 4 laps warm-up, + 3 x 80m strides on a walk back recovery with arm swings, + squats and walking lunges in the infield. Then 3 x 800m at threshhold effort on a 200m jog recovery in 2:45, 2:48, 2:43. Then we immediately went into a 25 minute steady run out and back along the river. (7)
This actually felt like a workout, my first in a long time with rehabbing my achilles. Intervals were nice and controlled. Felt like a little more work than 2:45 800′s would normally, but that is to be expected and it wasn’t very hard.
Week of Sunday June 19 to Saturday June 25
Sunday June 19
AM, ran for 56 minutes fairly easy with Matt Stacey along Colonel By Drive which is open to traffic through the summer, (7.5).
Monday June 20
AM: water ran for an hour:5 over at the Carleton Pool, (9).
PM: did 35 mins ellyptical, (5).
Tuesday June 21
PM: did a workout on the treadmill at 8:30 pm. Warmed up for 10 mins easy, then did 10 mins at 5:36 per mile, and right into 25 mins steady at 6:32 per mile, (7). Found this to be pretty challenging particularly later in the evening after a long day.
Wednesday June 22
Am, water ran for 80 mins steady at Carleton, (11).
PM: ran easy for 40 minutes along the Canal with Kyle, (5.5).
Thursday June 23
PM: was in a day long meeting so was feeling tired. Ran on the treadmill. Warmed up for a mile and then did a 4-mile tempo at 5:52 pace, completing 4 miles in 23:32, + a mile warm-down, (6). Didn’t feel great on this, found the pace to be a grind. My ankle / achilles is feeling a bit tired also. Went to see Mikhail for a massage and got some good work done on it.
Friday June 24
No running, drove to NYC with our Achilles group.
Saturday June 25
AM: ran 5 miles fairly hard in Central park in 31 minutes and change, guided mostly by a local runner named Paul Thompson. We ran with five other guys who volunteered to help me tomorrow in the Hope and Possibility Race. It felt great to run in the park and my achilles is feeling better, (5).
Weekly total = 56 miles
*31 running
*20 water running
*5 ellyptical
Week of Sunday June 26 to Saturday July 2
Sunday June 26
AM: raced the Achilles Hope and Possibility 5-mile road race in Central Park, finishing 8th overall and the first visually impaired finisher in 28:58. with a short warm up and a 3-mile cooldown, I ran a total of 9 miles on the day. Was guided by Paul Thomson the whole way, and we were helped out by the other five guys who had volunteered to help, and who ran around us leading us around other walkers and runners and protecting us throughout the race. The pace was fairly even throughout. My plan had been to start at 6:00 pace and then if feeling good, to pick it up from there. The first mile was in 5:47 and it felt very comfortable. We hit 2 miles in 11:36, and 3 miles in 17:15. The fourth mile contained three uphills and that one was slower, in 6:05. I was pretty anxious to get under 29:00, and fortunately the fifth mile was mostly downhill and we were able to hit a 5:38. We got passed and gapped by a runner with about 600m to go. I found a little extra gear over the final 300m and we were catching him, but ran out of time and ground. Still, all said I was very happy with this effort and how it felt for the first hard race type effort this season. Most encouraging of all, my achilles felt great throughout.
Monday June 27
PM, legs very stiff after yesterday and the long drive. Ran an easy 46 minutes on the treadmill at around 7:08 pace for most of it, (6.5).
Tuesday June 28
PM: worked out at the track with Cody. We did 8 laps warm-up as a storm brewed. To get the workout in before the rain, we jumped right into it… 4 x 800m on equal recovery. Ian wanted us to run them in 2:48. For recovery we jogged an easy lap. We hit 2:48, 2:46, 2:47, and 2:34. We picked it up on the last one to narrowly miss some crazy lightning. We skipped the cooldown and I ran for 16 mins on the treadmill at home, (6.5). Legs are still pretty stiff and sore but the workout felt very easy.
Wednesday June 29
AM: water ran for just under an hour at Carleton, (7.5)
PM: went to see Mikhail for a good one-hour massage where he really worked my calves.
Thursday June 30
AM: ran for a steady 50 mins along the Canal with Kyle, (7).
Friday July 1
Rest.
Saturday July 2
AM: did a tempo run on the treadmill. Warmed up for 15 mins, then ran 20 mins of tempo averaging 5:42 pace, + 4 mins cooldown, + another 16 mins spinning on the stationary bike due to tight calves, (8). I started out a little too quick in the tempo and had to slow down a little around 14 mins in, but my average pace on these tempos each week is improving so I know I’m getting fitter.
Total = 44.5 miles
*35 running
*7.5 water running
*2 stationary bike
Week of Sunday July 3 to Saturday July 10
Sunday July 3
AM: ran for 67 mins mostly guided by Matt Stacy, (9). We started out for a mile or so with our Achilles group, and I ran with a new guide named Paul Hunt. After that, Matt and I ran mostly around 7:00 pace or a little slower. It was an extremely hot day.
Monday July 4
AM: water ran for an hour-15 at Carleton, (10).
Tuesday July 5
PM: worked out with Cody. We did 8 laps warm up, + stretching, drills and 4 x 60m strides on a walk back recovery. Then we did 8 x 200m with a lap steady recovery. It was sort of a 12-lap tempo run, with the 200′s beginning at 35 to 36 pace and working down to 33-34, and with the laps in between at 1:40 working down to 1:30. After this, we did a 30 minute run including a 15-minute tempo, (9.5). I felt great in this workout, particularly in the tempo portions. This is the first time I’ve run under 40 seconds for a 200, so that felt a little weird but I’m starting to feel fit and I think this little bit of quicker running will make a huge difference.
Wednesday July 6
PM, ran for 60 mins with Kyle along the Canal, (9).
Thursday July 7
Rest.
Friday July 8
PM, ran for 63 minutes easy with Matt Stacy along the river trail, (8.5).
Saturday July 9
AM, workout guided by Tyson. 8 laps warm up + stretching, drills and 4 x 100m strides on a jog back recovery. Then 4 x 200m on 90 secs in 35, 32, 34, 34; + 7 mins jog recovery; + 3 x 1000m on 3:30 jog in 3:39, 3:40, 3:40; + a 40 min run including a 10 minute tempo, (12). Felt really good throughout this long workout. It was difficult to hold back on the 1000′s, which Ian had wanted us to run in 3:45. The 10 minute tempo was solid. Legs were pretty tired after all that running, but its all building fitness and I’m feeling good.
Total = 58.5 miles
*48.5 running
*10 water running
Week of Sunday July 10 to Saturday July 16
Sunday July 10
Rest, did some core with Jon and Cliff over at the park in the morning.
Monday July 11
AM: ran for 50 mins steady on the treadmill, mostly at 7:03 pace with the last 10 mins at 6:59, (7).
Tuesday July 12
PM, worked out with Simon Hodge. We did 8 laps easy jogging, + 4 x 100m strides. Then 3 x 300m on 2:30 jog recovery in 50, 49, 52. + 5 mins jogging, + 4 x 200m on 90 secs jog across the grass in 33, 32, 33, 34. + 5 mins, + 2 x 1000m on equal jog recovery in 3:14, 3:12. + 20 mins cooldown, (9). This was another really solid workout were everything felt controlled. I could have pushed harder, but just had a nice rhythm going and comfortably hit the paces which Ian asked us to run.
Wednesday July 13,
PM, ran for 50 mins steady along the Canal with Simon Hodge, (7).
Thursday July 14
PM, met up with Kyle at the track. We ran 2 laps in training shoes, + 2 laps in spikes, + 6 x 100m strides in spikes with 100m jog back recovery. Then we went for a 54 minute hard run, at or below 4 mins per km, (10.5).
Friday July 15
No running. Weighed 155.6 pounds this morning, lightest I’ve been in a while.
Saturday July 16
AM, worked out with Tyson beginning at 7 am. 8 laps warm-up + stretching, drills and 4 x 100m strides on a 100m jog back recovery. Then 2 x 200m on a 200 jog in 33, 34. Then in flats, 1200 + 300 on 45 secs in 3:27 + 51. Then we ran for 60 minutes steady along the Canal with 31 minutes out and then into a 15 minute tempo, (12.5). I didn’t feel great starting out this morning, stomach a little queezy. I’d hoped to hold 68 second pace for the 1200m. Prior to today the longest I’d run at this pace was 300m. After 400m today at 67-68, it got pretty tough. We hit 800m in about 2:17. The last 400m was a grind and Tyson was inching ahead of me and I was just trying to hang in. I just didn’t have the legs to go fast in the 300 but was able to maintain the pace. Once we do a little more speed it should make a difference for sure. I think doing this today will really help for Wednesday and beyond. Ian prescribes these long runs with the tempo thrown in following the main portion of the workout like its nothing… I guess that is his 5k background coming through. Starting out the 60 min run I felt rough and didn’t imagine I could pick it up much beyond a steady effort. However the 15 min tempo went really well. We started maybe a little slow but got rolling really nicely on it. Fitness is coming… I feel fit, not fast right now but that will come too and I have faith in what we’re doing.
Total = 46 miles.
Week of Sunday July 17 to Saturday July 23
Sunday July 17
AM, jogged 10 km very easy with Mikhail, Margarita and Alex. After 5 km, they continued a little longer. I did core and a good stretch. They picked me up on the way back, very hot and humid today, (6.25).
Monday July 18
AM, ran for 60 mins steady on the treadmill at 7:03 pace with the last 10 mins at 6:59, (8.5). Felt the humidity quite a bit on the run.
Tuesday July 19
AM, worked out with Cody at Terry Fox. 8 laps warm-up + drills, 2*100m in flats on a jog back recovery and 3*100m strides in spikes. Then in spikes, a 400m in 68; + 3:30 rest. Then in flats, an 800m in 2:16; + 8 mins jogging. + 3 x 200m on a 200 jog in 31.2, 30.7, 30.2. + a mile warm-down, (5.75). We’re working to try to get 68 second pace feeling more comfortable and its coming. The 800m went much better than the first 800m of the 1200 on Saturday. Felt good to open it up a little on the 200′s, first time I’ve hit 30 second pace this year.
Wednesday July 20
PM, raced a 1500m at the final Twilight meet guided by Greg. Ran 4:22.47 in flats for fourth place, with a prolonged warm-up due to the meet being delayed, and a cooldown, (5.5). I think running 4:15 was probably a little unreallistic for where I’m at. The pace went out fast and Greg and I were pulled along in about 66 for our first lap. We hit about 2:17 for 800m and 2:53 at 1000m. It felt okay but I lacked the gears to really get going. We were 3:11 at the bell and did sort of make a move but it was very incramental. I never tightened up but just couldn’t go faster. We’ve done two 1500m workouts, both within the last four days. Ian believes the benefit of those workouts are absorbed by the body 14 days afterwards, so essentially we came into this one with lots of base as background but without having absorbed the pace work. Ian thinks things will progress quickly from here. The main thing is that my achilles feels good. Felt great to be back in that atmosphere and to feel the nerves and the sensation of racing again.
Thursday July 21
AM: ran at 8 am for 45 minutes easy with Greg and Stu along the River path, (6).
Friday July 22
Rest.
Saturday July 23
PM, warmed up at 1:30 for 15 mins on the treadmill as Cody and I hadn’t been able to connect for a workout. He called me when I went in for a drink before starting and we arranged to meet at the track at 3:00, (2).
3 pm, met up with Cody. Warmed up for 2 miles, + drills, 2 * 100m in strides with a jog back recovery and 3 * 100m in spikes. Then 4 * 800m on 2:30 rest with the first 2 in spikes and the second 2 in flats. We hit 2:30, 2:25, 2:28, 2:23. We took 10 mins to jog easy and change back into spikes, then did 4 * 200m on a 200 jog recovery in 30, 30, 30, 28. + 20 mins easy cooldown, (8). This was a really good workout for me. Felt like I took a step ahead in this one.
Total = 42 miles.
Week of Sunday July 24 to Saturday July 30
Sunday July 24
AM, ran with Matt Stacy for 84:32, including 2 * 10 mins tempo on 2:30 recovery in low 3:30′s per km, (11.5). Legs feeling pretty shot after two hard consecutive days.
Monday July 25
AM, ran easy for 30 minutes on my treadmill, (4). Had a massage this morning with Mikhail.
Tuesday July 26
PM, worked out at Terry Fox with Cody. We warmed up for 15 mins, + drills and 5 * 100m strides with 2 in flats and 3 in spikes. Then in spikes, 4 * 300m on 2:30 recovery in 49, 49, 48.5, 48. We took 10 mins to change shoes and talk with Ian. Then 3 * 1000m on equal walk jog recovery in 3:15, 3:15, 3:15. + a 12-min easy cooldown, (7.5). Good steady workout, legs felt a little tired beforehand but I was able to handle it without any problem. Workouts are starting to gear up a little.
Wednesday July 27
AM, ran very easy for 25 mins on the treadmill, (3).
Thursday July 28
PM, worked out with Josh Karanja. 15 mins warm-up, + 4 * 100m strides on a jog back recovery. Then 4 * a mile at threshhold pace on 60 secs rest in 5:45, 5:44, 5:45, 5:46. + 20 mins cooldown, (9).
Friday July 29
PM, ran for 21 minutes on the treadmill, (3), + 2 * 20 squats, and sit-ups.
Saturday July 30
AM, went for a 90 minute bike ride on a tandem with Mike, along with Kyle and Jay Cantin. PM, drove down to Guelph for Kyle’s bachellor party.
Total = 38 miles.
Sunday July 31
No running.
