Saturday = zone 2 day

Today’s run was another multi-zone run. Here is what was planned

Zone 0 20 min

High Zone 1 20 min

Low Zone 2 30 min

Zone 0 20 min

Total 90 min

Comments:-

- The warm-up and cool-down in zone 0 was closer to the top end of zone 0.

- The high zone 1 part was okay today. The actual averages were close to the top of zone 1 but they were still within zone 1.

- The low zone 2 stuff fluctuated a bit between the top of zone 1 and mid zone 2. Overall average was okay.

When I got down to the locks downtown I really pushed going up the hill. My turn around point was about a minute after the top of the locks. This really took a lot out of my legs for the next while. The hill comes at a good point in the run. By this point you’re not fresh (46 minutes in to the run) and the hill itself is long and steady.

Today I was out at Peak for my strength and conditioning workout in the morning. Normally I’ve been going early to mid-afternoon. Going in the morning worked out well on a couple of fronts; I felt more energetic and I got home early enough for Jo-Anne and I to do some stuff that we needed to do. I’m going to try this again in two weeks. Next week is a 10k race on Saturday (Perley Rideau).

I continued to try to do the run more by feel again today. I think that when I’m able to really focus on feeling the right pace I have better success. The fluctuations are occurring more around hills and sections that have more turns. Of course when my focus wanes, the pace also fluctuates.

Hydration/fueling were off between the two workouts today. I expected to be down a bit but I was down 5 pounds on the scale at the end of the run compared to first thing this morning. Tonight we ate well (fresh pasta) so tomorrow should be back to normal. I also slowly replenished the fluids since the run. I’ll check my weight again before bed. At this point, I’m feeling okay.