Describe Your Running Today, Part II

I hope nobody showed for a noon run - I was much later than that. (Sorry?) The morning outing with Matthew in Cumberland became much longer than anticipated.

So, today I did 20min grass jog + 4x100m in 23-20-18-19 + a couple more short strides + 3000m in 10:27 + 10min grass jog.

Everything after the 20min jog was in spikes, maeaning that I covered more than 5km total in spikes today. I may feel that tomorrow, but, I've decided that I can do track 3000m or 5000m in spikes now.

The warmup today felt awful. I felt very sleepy, and there's a sore throat - but the sore throat may be "change in the air" related, not oncoming illness related, hahaha. Still, it makes me wonder, and doubt myself.

And doubt myself I did during the strides - I initially decided on 1500m instead, or was it 1200m?, but at the last minute, I thought that I'd be happier trying 84sec laps vice something faster.

And that 3000m felt really good! It was even paced to 2600m, then I finished with an 81. At 2k it still felt "tempoish", but at 2400m I got a slight scare in the form of a hamstring twinge....same hamstring as last week's trouble. So I ran worried on the last 600m, but I was fine.

Diane was there to see the first couple of laps, and to shoo the joggers/kid on a bike off lane 1. Thanks Diane, and I'm sorry that your 2010 season is a non-season.

Last year my fastest 3000m was an awful feeling thing at the Courtenay meet, in 10:22. Today really did feel "hard tempoey", so, I'm hopeful that last year was just an off year. This turned out to be a very good session, 2 weeks away from a sub 5min Mile attempt at Oak Bay.

Today I did a 10km recovery jog in 48:06. As expected, my calves are sore from 5km+ in spikes yesterday.

In addition to yesterday's 3000m surge, over the next 2 weeks I want to do 1200m, 2000m and 800m "surges" in spikes at the track. (I don't do "interval sessions" anymore, hahaha).

So, a Wednesday evening 1200m (at near 5min Mile pace, maybe a tad slower), and a Saturday afternoon 2000m (at around 80sec per lap, ie my 3000m race pace!?) is the plan for this next week, if any trackies are interested.

I've reached a point in training where I think my "speed" is ok, ie a 70sec 400m (800m ish pace) is a cruise, but, "stamina" is the issue. Being a good non-Lydiardite, I fix a certain speed component first, then go from there, LOL!

Way cool, got to see Bolt in action live on the track and after as he glided past in the Regal hotel! If i can get them on the plane as carry on, i think my kids will love getting Bolt arms as a souvenir, lol. Lots of other athletes hung out to sign autographs and take pics: Wariner, Jelimo, Jeter, Oliver III, Woldegiorgis...Just a great night.

yesterday:

walked/ran about 19k at the world expo going from pavillion to pavillion in the space of 4-5 hours. A different kind of workout but nonetheless a workout...

60' along the water on Saturday.....nice air.....no issues.....holding at 99% health......probably the best I'll be able to do with this older body......day off Sunday.....plans are to run Mon. & Weds......fishing trip this weekend in the boonies, so running will take a hiatus.....hoping to begin 2 on, 1 off on June 1......

SO2, have a good fishing trip.

Sounds like it might get lonely here without you. Have a good time.

today:

Another 17k or so at the Shanghai expo.

-282 days to The MOARG The Mother Of All Running Gatherings in Gimmelwald, Switzerland, in 2011

Ouch, hahaha....2-day syndrome struck big time today. My calves are concrete blocks from 5km+ in spikes a couple days ago. So today I jogged a slooooow, heavy feeling 30min on grass. On days like this I think it's best to jog rather than take a day off.....speed the recovery process. I know that next time I do spike work (Wednesday?) I'll be stronger.

tpcb,

Thanks for the frontline account of what had to be one helluva a trip.

PM. 15 minutes run time. Left knee balked at going further. 10 o'clock temperature still 82F.....

Sat - 2km warmup (running late)and 6.5km trail race, a bit sluggish as I'd been out on the kyak 1/2 an hour before, upper body a bit fatigued. Jogged 3k afterwards.

Sun - 5km warmup, 6.7km very hilly trail race in Mandurang.

Ran well, as usual I ripped through guys on the rocky descents. Finished with a 2km warmdown.

Mon - 1hr 45m. ride with Greg on a good mix of forest trails, solid effort to keep up with him given my limited bike work lately. Did a few rounds on the heavy bag at the clubrooms before work.

Today - 1hr 36m "power hike" with the poles on the ridge. Pouring rain. Straight into a 40min run back up Viewing Rock track and up to top of Pannells Hill and return.

45' that felt longer.....legs were tired and the temps were warm.....feet were on fire after awhile.....was tempted to stop earlier, but hung on for the planned 45'......somehow tweaked something in my upper leg.....maybe stepped in a pothole?.....should be fine in a day or two.....if it's still sore tomorrow, I'll start my fishing-related running hiatus 1 day early.....today's poundage is 30% off the goal amount....

Bushman,

yes it really is quite the trip. I think i am going back for a couple of days soon. I am tempted to write more but i dont want to stray too much from the running descriptions. I will say that figuring out how much i walked just by keeping the gps on was kinda fun.

Today:

10k group run in Guangzhou, about 15 of us, which eventually became 6 for the last 7k. Too bad this is an industrial area and the air quality is often poor.

Still, travelling opens your eyes, the mind responds, it feels like you never stop growing and yet reinforce the feelings of appreciation for the little things...

-280 days to The MOARG The Mother Of All Running Gatherings in Gimmelwald, Switzerland, in 2011

Today I did an easy 47:13 on the Knight-Lazo-Guthrie-Prichard loop, which I believe is almost exactly 10km. (9.9km?) I started/finished at the bottom of Prichard hill, near the roundabout. I forgot how much I "missed" coming up Guthrie hill.

It's been 7 weeks since I last did this course.....time to get back to the grind today, finally. I'd like to add that imho, the CF looks after their people! I'm very thankful for the time off.

Oh, and the legs felt much better today, hahaha. This was a pleasant session, but I still might move a hard 1200m from tomorrow to Thursday, just to be sure.

Today, from the VW dealership, I jogged to the track and about the track area for 20min, spikes in hand.....feeling awful! I figured 5x100m strides would help. But 24-22-19-19-18 felt sluggish. I decided to try a lap in 75-76, and if I felt good, I'd continue on to 800m, maybe 1000m, maybe 1200m. I stopped at 400m in 76.

With spikes in hands, ready to jog back to VW, I got angry, and on the way back, I ENJOYED 6x30sec hard with 30sec rest in between, followed by a 5min jog.

I dunno.

Today:

9.5k with AntonioP. Very smooth, felt good.

Running God wrote:

.....time to get back to the grind today, finally. I'd like to add that imho, the CF looks after their people! I'm very thankful for the time off.

It looks like you got lots of running done during your vacation. Good for you! How much annual vacation time do you get from the CF?

Today I did a therapeutic 30min jogabout, and it felt lovely. Yesterday's day off was a very good thing.

I look forward to a good track session tomorrow. The original plan was 2000m in 6:40ish, but I'm also considering 1200m in 3:45ish.....something I missed doing a couple of days ago. OR, I might just try a Mile in 5:10ish.....hopefully that is "90%" effort, and sub 5min at Oak Bay next week can be convincing.

Today I drove to the track and jogged about for 20mins, feeling like crap: Tired, sleepy, uninspired. I put my spikes on and did 5x100m strides in 25-20-19-18-18. I decided to do 4x400m starting every 2min, at about 5min Mile pace. I was half asleep on the first one, in 77. The next 3 were 75-75-74, and they didn't feel terrible, but.....I don't know about next weekend, hahaha....oh dear.

A 10min grass jog in spikes followed, and I spent the rest of my time watching Cam Levins do his 1000m-500m-1000m-500m-4x400m. We had a good chat about his training, his sub4, upcoming races, the North American scene, etc. Cam recently did 800m in 1:50!!!, and will go to Oak Bay on Saturday for a 1:49 attempt. Maybe he'll have bitches to 400m in 53, if that can be set up.

Maybe I'll watch.

Yesterday near Guangzhou, China

Humidity always the guest star, i suppose the heat makes for feeling loose. The scenery here in Huadu is totally industrial, huge wide straight flat boulevards in my Vibrams, saw some locals happily jogging away. Then some dynamic stretching. Feel great. Here's what the garmin said. Was happy with the best pace skimming. Be interesting to see how next race goes.

Sun May 30

SplitSplit Hours:Minutes:SecondsTime Hours:Minutes:SecondsMoving Time KilometersDistance MetersElevation Gain MetersElevation Loss Minutes per KilometerAvg Pace Minutes per KilometerAvg Moving Pace Minutes per KilometerBest Pace StepsSteps CaloriesCalories

Summary 00:51:22 00:48:04 9.46 31 33 05:26 05:04 03:33 0 751

1 00:05:12 00:05:13 1.00 0 0 05:12 05:13 04:26 0 81

2 00:04:29 00:04:30 1.00 2 0 04:29 04:30 03:57 0 81

3 00:04:20 00:04:20 1.00 0 0 04:20 04:19 03:45 0 80

4 00:04:17 00:04:17 1.00 7 10 04:17 04:16 03:49 0 81

5 00:04:15 00:04:16 1.00 7 0 04:15 04:16 03:48 0 81

6 00:04:13 00:04:13 1.00 11 13 04:13 04:12 03:52 0 81

7 00:03:59 00:04:01 1.00 0 2 03:59 04:01 03:33 0 80

8 00:04:17 00:04:16 1.00 4 0 04:17 04:16 03:49 0 80

9 00:04:24 00:04:26 1.00 0 5 04:24 04:26 03:43 0 82

10 00:11:51 00:08:32 0.46 0 3 20:00 18:42 05:05 0 24

Sat May 29

PM

Time: 01:29:53 (including very long warmdown)

Distance: 13.08 km

AM

Time: 00:20:37

Distance: 2.37 km

Fri May 28

Rest of sorts

Thur May 27

Time: 00:48:05

Distance: 9.29 km

Sat. AM; 10K @ 59 min. Very sluggish afte; a week and a half off.

Monday AM; LSTR, 18.3 mi. of gnarly singletrack. 4:10 with some walking over the last 3 miles. Pleasant temps, few bugs, great scenery and company.

Good show tpcb.

tried out my new trainers on an easy run today of about four miles. it had wicked hills though so it felt a lot longer and my asthma was acting up. Took me slightly less than a half hour which is pretty bad. tomorrow i guess ill do something similar, hopefully faster though. i need a base for xc training to begin