Monday November 29, 2010: AM: Felt pretty good this morning and decided to put in a bit of extra time at the gym. Solid session of squats and medicine ball routine. Lots of one-legged stuff, etc. The usual. Added on a quick 20min on the bike to finish out and get some blood flowing through the legs. No running. But as I said my legs felt decent given the 20miler on the roads Sunday.
Tuesday November 30, 2010: PM: 8.5 miles (1:10) + 100m strides * 10: Headed out with Meredith in the PM and did one of our customary loops from our apartment up over to Lynn Valley. One big climb that took a lot out of me. From there, I was simply playing catch-up. It was pouring rain for the first 30minutes; the kind where your shirt is absolutely stuck to your chest at the end. It finally stopped though and coincidentally I started to feel better. I finished off the run with 10times 100meter strides at 95% effort. Felt OK on these. However, I don't like doing them on the pavement but had no choice on this night.
Wednesday December 1, 2010: AM: 7.5miles (1:00) Rat-wheel session. 1.5miles w/u then 4miles of tempo (7:30, 7:30, 6:58, 6:58), 1mile c/d then few squats and basic GS routine post-run. I should have dropped down the first two miles of tempo but my heart-rate was too high this morning and the objective here is not to force things. I know the pace will come if I just stay slightly below the LT point without trying to make it happen. Rushed off to work after this.
Thursday December 2, 2010: PM1: 4miles (33min) Felt like crap. Legs were tight, calfs were sore to the touch and just drained. Naturally then, I followed up this jaunt with another. PM2: 7miles (1:02) Ran with Meredith when she got home from work. Felt much better than two hours earlier and was able to get through the run pain-free. My stomach did turn on me however which put a bit of a damper on things but I suppose this is how it goes sometimes. I did not stay on top of my calories all day.
Friday December 3, 2010: AM: 14miles (2:50). Front steps to Lynn Peak. The Lure.
(Along one of the trails surrounding Buntzen Lake- beautiful morning sun)
Saturday December 4, 2010: AM: 8miles (1:17) Trails at Buntzen Lake with Meredith. Just an easy pleasurable run with Meredith out at the trails around Buntzen Lake in Port Moody. They had some flooding during the summer because of a dam that was out of commission so a lot of the trails were detoured but we still managed a nice out-and-back. Great morning to be on the trails. Sunny but cold. PM: We decided to take advantage of the picturesque day and headed up to Mt Seymour for a little snowshoe-running. It was a perfect afternoon and we were able to take a lot of great photos. Tired and hungry by the end. Not sure how far we went but we were out for 1:45'sh. Perhaps 3-4miles with tons of up hill. I forgot how much I love snowshoe-running. Perhaps I will jump in a local race this year for kicks. It's on the list.
A series of shots from snowshoeing up Mt Seymour:
Sunday December 5, 2010: AM: 14miles (2:02) New Brighton park and trails with Meredith. We got a late start to the morning because of some personal stuff that we were attending to. My legs definitely felt heavy this morning; not sore; but just like there were 5pound weight on each leg. As such, we took it pretty easy and just rolled with it. These trails are nice but surprisingly draining. There is lots of rolling parts and no real section that is "flat". I picked it up a little at the end but other than that decided to take the day easy. I am hoping to get in a couple good workouts this week so decided to just sort of save-up. No food for the run but did take some water this time which was a good idea.
Weekly Miles: 63 (9.5hours) + 1gym session+ 1:45min of snowshoeing
This was a decent week for me but probably not ideal. Mileage was fine but I missed a second tempo/repeat workout on the week and did not manage what I consider to be a long-run. Instead I enjoyed a bit more time on the trails and up high in the mountains. For the psyche this is perfect, but I need to getting back to those types of sessions that are going to be more beneficial for me with my current goal in mind (see link for a good discussion on this and the cost/benefits of ultra-training and marathon training). Anyways, I have remained consistent for the past 5-weeks with all 60+ mile weeks. In November I managed to run 255miles on 38.5hours (this put me over 2500miles on the year) plus continue with the 2times weekly gym sessions. I am certainly seeing the repercussions of these and glad that I have made them part of the routine. However, in saying that, I will likely drop down to one session a week and just do more GS work at home over the next month plus. This is for two reasons: 1. So I have more time to run 2. So I have more energy to run. Simple premise.
Here's to hoping that decent winter weather continues.