Run Forest Run!

Run along the Ganachio trail. Started getting shin splints after 2 km. Tried running on the grass which helped. Considering I really had to hold back, the time was good. Never remotely came close to LT.

Off- visiting with family

Easy run with my 2 brothers, and brother's girlfriend. Starting to taper for next week's 1/2 marathon.

35km bike ride...little windy but kept it above 30km/hour on the open road. The biking legs are starting to get strong.

Went out with a newly formed running group tonight "Running Miles"! Looks like it will be a great group- they are meeting every Tuesday evening with focus on a Fall race. All experience levels and a pretty easy going group. Should be fun!

We did an easy run tonight- out to a park and did a couple of laps to see where everyone's fitness level was.

Off- did some landscaping at a friend's house.

1 mile easy- 8 minute mile and then 2 miles at 6:50 mile- around the pace I would like to race at if all goes well. Heartrate was ok. My legs had been a little sore and tight and was wondering why and then it hit me- need new shoes. I went to National Aports which is near the gym and tried on a pair of Asics 2140s. Took a litttle jog around the store and shook my head at myself- my old shoes were shot. Picked up the shoes. I will be taking the next couple of days off and I should be good to go for the race on Sunday morning.

Off- rest day tapering. Travelled to Guelph for the night.

Off- rest day for tapering. Drove into Mississaugua to pick up my race kit and on to Whitby to stay with some friends for the night.

First race I've done in 3 year! Didn't train for it- I haven't even done a long run in about 4-5 months and haven't run over 10 miles in 3 years. Really wasn't sure what to expect going in.

A friend was running her first race since having her child, and she was aiming for a sub 2-hour race. I started the race at the back of the pack with her, and ran the first mile or so with her- it was at a 9:36 min mile. I decided before the race I wouldn't "race" the entire distance. After 1 mile, I picked it up to my Fall marathon pace goal- 7:12 min mile. My heartrate was at about 155 for this pace and felt very comfortable. Starting near the back of the pack was challenging- had to dodge around alot of runners for most of the race. My gun time was almost 5 minutes slower than my chip time.

For the race, they had "pace bunnies" which are runners with a hat on which has bunny ears attached. Written on the ears is the race time they are pacing for. After I passed a race bunny, Elmer Fudd's voice jumped into my head and said "Its wabbit hunting season!!!" It then became my goal to chase down as many of these frickin wabbits as I could! At 5km I was at 23:30 mins.

The miles passed by, and the temperature and the course were great. Very scenic and about 7-8 degrees celcuis. Had on a long sleeve shirt and shorts and was a comfortable temperature- almost could of had a short sleeve shirt on. I hit the 10 km mark 47:11 which was ok considering I lost a min. or 2 from the beginning mile- my marathon goal pace was consistent for the rest of the distance.

After 11km, it was time to pick it up- my pace increased to around a 4:15-4:20 min km. or 6:48-6:56 min mile. Still felt very strong. Hit 10 miles at 1:11:50. When I hit the 16 km mark, I decided it to push it for the last 5.1 km. This was the only part of the race where I really felt like I was working it. Total time for the 5.1 km 21:36 and I don't think I stopped my watch right on the finish line.

I thought it was a positive race- pacing for my marathon goal was spot on an felt comfortable. If a couple of minutes were taken off for the slow start on the first mile, time would be down to 1:31. I definitely think I have it in me now for a sub 1:30 half marathon. Next thing to work on is incorporating a long run into my training. Really happy to be back at racing! Felt a little emotional at the 11km point and at the end thinking about it!

Energy level was low at work today and legs were sore from the race. Dranks lots of gatorade and ate fruit but still low. Went for an easy swim at the gym after work for 40 minutes and did a really good stretch afterwards. Energy level was better after that and the legs felt a little more limber. The soreness is a great reminder through the day that you did something and put a good effort towards it. Nice in a weird kinda way. 

Ran with the good folks of the Running Miles group tonight- 1 lap around the park, 3 hill repeats pacing a few people then 2 laps cool down at an easy pace. Legs were still a little tight but not too bad.

Spinning class- didn't go fulll out though- the legs were still a touch sore from the race.

Off- rest day. Was feeling tired through most of the day and felt I needed a full day off to let my body bounce back.

Really focusing in on my bike for the upcoming triathlon in late June. Was going to go for a hard bike ride but forecast called for rain. Went to the gym for a spinning class- only 3 people in the class. Actually hard one of the hardest bike workouts in a long time. At the end I was light headed and slightly nauseous which I find is a very hard state physically top get on a bike. My heartrate usually doesn't get that high. Pretty sweet workout! There's no way I'' be doing a 45 minute 20km bike again at the upcoming tri!

Was hoping to get in a good long bike ride but it  was raining with thundershowers : (

Went to the gym and did 1 hour swim with 20 minute warmup, 8 X 100m with 45 sec recovery with 15 min cool down. Went on the treadmill afterwards and did 3 miles- 1 mile @ 8min, second @ 7:30, third mile @6:40.

My brother from Sarnia called, and he mentioned "tequila" which I thought went pretty well with a long weekend, so I hopped  in the car to Sarnia.

In Sarnia, went out for a nice long bike ride. Went oout for 2 1/2 hours for 71km- beautiful day and the ride took me alongside the lake. I was cruising along and a falcon started took off from a tree. It flew alongside me no more than 20 feet away for about a minute! Very cool!

Out on the bike- 1 hour 15 min easy bike ride.

35km

Speed work
2X2 mile repeats @ 6:00-6:15 min mile pace
5X300m hill repeats

40 minute swim- easy

1 hour spinning class

Went to the gym for a swim-1 hour total

15 min warm up
12 X 100M @ 1:40-1:45 pace
15 min cool down

Got home and felt like going for a run- 10 km easy- around 50 minutes.

Easy swim- 50 minutes. Tired to throw a couple of 100m in but was feeling tired.

Total times for the week:

Bike 285 minutes

Running- 95 minutes

Swiming- 150 miuntes

Total 8 hours 50 minutes

Have been throwing a bit of focus at the bike to get my leg strength and speed up It has been my weak point when doing triathlons.

Long bike ride out to Belle River and past. Rode along the triathlon course running next weekend. 70 km out and back route. total 2 hour 25 min- 29km/hour

Swim at the gym-

15 minute warm up
drills for 15 minutes
8X100M @ 1:45 pace with 45 sec recovery
10 minute cool down

Speed work night- 
4 miles tempo
8 X 300m hills
2 mile cool down

Swim at the gym:

10 min warm up
drills for 20 min
steady swim for 20 minutes

Easy swim for 40 minutes followed by 4 miles on a treadmill at the gym.

Off- rest day- tapering for race on Sunday

Really easy 1/2 hour of cycling. Practiced transition to and off the bike. All set to do the Belle River Duathlon tomorrow! 5km run, 30km bike, 5 km run!!

First tri/duathlon race I've done in 3 years! The race was 5km run/30 km bike/ 5 km run. My goal was to do the bike in under 1 hour and finish the race in under 1 hour 40 minutes.

5km run- time 21:38 (4:20min/km). Went out tentatively for the first 5km- wasn't sure how hard I could push the pace of the first run and without blowing my legs out for the bike and the next run.

30km bike- time 56:56 (31.6km/hour) Was very happy with the bike portion. Got into a great rythym and pressed my speed.

5km run- time 21:15 (4:15 min/km) The run went good- it was the 4th fastest overall time on the last run. Legs needed a kilometer to adjust from the bike. Passed 4-5 people who were doing the duathlon and my confidence increased. Managed to hold a decent pace and got a negative split from the first 5km.

All the time include transition times of about 1 minute, so it makes the bike and last 5 km times even better. I hit my goal of under 1 hour for the bike and under 1:40 for the race. It was a great confidence builder race. Things to improve upon: transition could be faster- it took too much time to undo laces/tie laces before and after the bike. Also feel I could have been more aggressive in the first 5km leg of the race. Looking forward to racing triathlon now!!