Wednesday/Thursday Runs

The last two days have been good days by and large. The run results look, to me at least, to be what they should be. For that I’m pleased.

I came across an interesting quote by someone on the Goth blog site that the Dawson College shooter belonged too. It went something to the effect that it’s easier to tell you that everything is okay even when its not. This same sentiment can easily be applied to what I and others post to our running blogs. Its easier to say that every run is perfect. The truth is that there is probably always something to learn from a run even if the majority of the run is good. Finding the balance between the two extremes is the tough part I guess.

Today I really tried to run more by feel than by what the watch told me. The results were pretty close to what I wanted. It was good as I’m not running on perfectly fresh legs today hence it mimic’d what could be happening in the big race. I plan to do a lot more of that over the next couple of weeks.

In conversions with Paula (message) and others this week, I’m coming to the conclusion that I’m favouring my right lower back/butt area. It’s not a major thing but over the course of a longer run I’m feeling some strain on the opposite side through the quads and around the knee. Basically this means that I’m weaker in this area. I’ll need to talk to Kristin about this to get some good strength training exercises for this area. It’s amazing how one part affects the other.

Yoga was really good. Translation: really good stretch and lots of sweat. The Yoga teacher David is really good at teaching the correct positions to be in for the each movement.

I’m seriously thinking of staying with this “drop-in” class as it’s earlier on Thursday’s. I’m not sure I’m too keen about doing the scheduled Runner’s Yoga from 8:00 – 9:30. It’s a bit late for me. I’m going to call them up tomorrow and see what’s possible.

Here are my results from the last two days:-

Wednesday

Set	Planned Zone	Planned Time (min)	Time	Distance (km)	Avg Pace (min/km)	Avg Speed (km/h)	Avg HR	Max HR
1	BOYZ1	55-60	1:04:47	13.27	04:52	12.3 2	156	193
2	Low Z1	50	51:02	9.42	05:25	11.1	147	162
3	10 Strides		10
4
5

¹ Run with the "Boyz" for zone 3 run. Includes warm-up phase.

² After the warm-up, the next 5 k section was right on target. The next phase included a number of laps waiting for the other guys to finish up their speed work. Then we all ran back to the store together. The run back to the store was also at a good pace. The extra laps could have been a little bit tougher. Didn't push myself quite as much during the laps.

Thursday

Set	Planned Zone	Planned Time (min)	Time	Distance (km)	Avg Pace (min/km)	Avg Speed (km/h)	Avg HR	Max HR
1	Low Z1	75	1:15:20	14.50	05:11	11.5
2	Yoga	90	90