And thus begins my rest week.

Got rained on again this morning. Two Sundays in a row now. At this temperature at least it’s not too bad. Running in the rain in November is another story.

Ran this morning with a slower group at the Running Room. The two ladies that I did run with today were not to keen today to stick to the target pace. Fortunately most of it was still in my target range. Just the odd little bit here and there and around the hills that was not really at the right intensity. It’s still nice to run with other people when the opportunity presents itself. I ran with them for the first 12 k then continued on my own for another 30 minutes to get to my 100 minute target.

Did yoga again last night after yesterdays run and strength and conditioning workout. It helped again a lot but I was tighter that I wanted it to be this morning. The last few days I’ve been fighting with my hip flexor to keep it loose. On Friday, I woke up with it feeling uncomfortable tight. By Saturday morning it had a loosened up somewhat after stretching it out and more yoga on Friday after work. Today was better but I will still need to keep working it out. Fortunately I’ve got my yoga class today at 3:00. The class always helps.

Not quite sure what brought on the stiff hip flexor. Friday morning when I woke it was tight. Thursday night was also one of our first very cool nights for sleeping. Maybe it got a bit too cooled. Fortunately I don’t feel it during the run.

Yesterday’s workout was very focused but good. I was way faster than I wanted to be for the high Zone 1 sections. This range has been a little more challenging to zero in on. Every time I looked at the watch I was close or under. I was not expecting it to be this far over the target. What probably complicated it was that I was also trying not to look at my Garmin every three seconds. I’m trying to get a feel for the pace so that I’m not as reliant on the watch. Obviously need to keep practicing this pace.

Carbs were good this morning. Had a nice plate of pasta after my workouts yesterday. Saturday is pasta night for this camper. This combined with always carrying my Perpetuum (from Hammer) during the runs has helped a lot. I don’t feel like I’m bonking on the longer runs or on these back to back tougher days.

There is one big question to figure out. How am I going to carry everything I need nutritionally for the full marathon? As it is now I’m using everything I’ve got.

Weight was up yesterday morning (196.6 lbs) as we ate out Friday night. This morning it was back to 195.2. It always seams to take a day or so to clear out the food out of my system. A simple rule for me is if I eat out in the evening my weight will be up in the morning but back to a normal range by the day after.

Better wrap this up and go and get ready for yoga.

[Post yoga class comment]

I feel so much better after that class. It was warm in the class which probably also helped. This was our last class for the summer. We found out today as well that there will be a fall “Yoga for Runners Class”. It’ll be on Thursday nights @

Santosha Yoga in Westboro but that’s still a good time for me.

Here are my stats from the last two days:-

Saturday

Set	Planned Zone	Planned Time (min)	Time	Distance (km)	Avg Pace (min/km)	Avg Speed (km/h)	Avg HR	Max HR
1	Z0	20	20:09	3.71	05:26	11.0	135	147
2	High Z1	20	20:02	4.10	04:53	12.3	151	160
3	Low Z2	20	19:49	4.22	04:41	12.8	154	168
4	High Z1	10	13:56	2.91	04:46	12.5	159	165
5	Z0	20	~20*		~6:00	~10.0
	Cool-down Z0		15**

* forget to restart watch after water fountain
** 15 minutes on the treadmill to cool-down before heading home to do yoga

Sunday

Set	Planned Zone	Planned Time (min)	Time	Distance (km)	Avg Pace (min/km)	Avg Speed (km/h)	Avg HR	Max HR
1	Z0	100	1:10*	12.0**	05:34	10.8
2			0:30		05:50

* Run with the group
** Includes time for lights today