Going Long

Easy run this morning.  Got out with the girls, pushing them in the double jogger.  Spent Saturday afternoon shopping for toddler-size sleeping bags and a wind screen to help keep them warm.  It all seemed to work well, the only complaining I heard was Jamie bothering Alex with an unrelenting poking when it wasn't welcome.

Big group for the marathon clinic run today.  Probably around 30 people or so.  Our route this morning was the first 8k of the RSR route and then turning around for a total of 16k.  It was weird to be on the same road as we were two weeks ago - and have it dry and fast! heheheh.  Could have used less snow in the first 10k of the race.

1:50:37

16.17k, 6:50/km

10.1m, 10:57/m

My first clinic night for the next session.  Shoe talk.  Clothing talk.  I already purchased two pairs of NB 1063's for this go around.  Seemed like the single pair of 882's didn't hold up too well to the marathon training on the last cycle. 

I used my Polar S120 with the heart rate monitor for the first time in a long while today.  Along with the Garmin 201, it seems I have the most ancient distance/time/heart rate set-up in the clinic.  Ah, well.  No use buying something new if these are perfectly fine. 

I set the watch up for 80% of maximum heart rate for the 6k tempo run this evening.  The tempo pace I had imagine for myself in this go-around was 5:03/km.  I have been shaving about 20 seconds off my training times through each clinic cycle for the past year. 

It is very apparent that I don't have the aerobic capacity to run 5:03 at 80% HR.  First benefit of knowing where my heart rate is!  hehehe  So, I'm going to take this week to figure out where my heart rate and training pace intersect for each of my run-types:  Tempo, Steady, Long Slow Distance (and later on Speed/Hills).  This is a bit of a different approach to organizing myself, but I think it will help with running negative splits and most importantly I will enjoy the lead-up to Ottawa much more.  I always say listening to my body is important, but I've only ever done that on a concious level with leg/core/arm muscle and joint pain.  Now I'm going to listen to my heart!  :-)

First night/morning back-to-back tomorrow morning.  We'll see how that goes.

Time - 35:27

Distance (metric) - 6.0 k, 5:55/km

Distance (imperial) - 3.75 mi, 9:31/m

HR Max 177, Avg 158 (left the watch going for an extra 4 minutes past completion! duh)

HR Target  120-160,  In-Zone 11:31 or 32.5% of the run

TOO FAST!

Ugh.  I'm not feeling so good. 

Followed up last night's clinic tempo run with another this morning.  6k in the evening and 10k this morning.  I stuck to the HR the whole way, and was very pleased with my ability to stay within my training zone.

It was ccccooooold out there this AM.  -25C windchill.  Light snow.  I'm praying that the forecasts pan out and we get +6C on Sunday for our long run.  That's shorts weather!

I hope that I feel better than this next week after doing the night/morning thing again.  It makes me wonder how can some of the people on this site do morning and evening runs, and can recover so well.  I'm obviously so not there yet.  24-36 hours is required for me to forget about the pain and suffering that I have endured.  hehehe

Time - 1:10:00

Distance (metric) - 10k, 7:00/km

Distance (imperial) - 6.25 mi, 11:16/mi

HR - 226 max (error), 163 observed, 156 avg

Target Zone: Tempo, 141-163 bpm, In Zone 1:02:43 or  89.5% of the run

Temperatures moderated quite nicely this morning.  Up around -2C, which is a spring day compared to what we've been running through the past few weeks.

Continuing on the Heart Rate Training regime, and felt very relaxed doing my 8k run.  I've realized that it will be much harder to run slow, than it has ever been to run fast.  Feathering my heart rate, when I start to hear my watch beeping is maddening.  I've already decided that I'll shut off the sound when I run with the group.  They don't need to hear me beeping all the time.

Time 51:02

Distance 8 k (5 mi)

Pace 6:23/km (10:13/mi)

Target Zone (Steady Run) 125 - 145 bpm

Max HR (observed) 169, Avg HR 140

In Zone 38:56, or 76.2% of the run

Got out this afternoon for my long slow run, after a hectic morning of my 5-year old's birthday party.

It was sunny and "warm", so I went out in shorts with a couple of layers and a vest on top.  Nice to be in my Marine Corps Marathon hat, vs the winter touque that has been the mainstay of my wardrobe during the cold weather.

Once again, it was very difficult to stay in my target zone today.  I'm supposed to take the long slow run at between 100 - 125 bpm.  I found myself unable to keep below 125/126 very much except for on my walk breaks.  I'm thinking that I should raise the zone to around 135, where I'd be able to comfortably maintain the range.  I wonder if that is completely against what I'm trying to do with the heart rate training program?

Regardless, any day running is a great day.  It was clear and sunny when I headed out just after 4 pm, but dark and (seemingly) colder when I got back home at 6:20.  I met up with one of my original running friends from '05, and we shared the last half of my 16k from Bathurst/Lakeshore back up to High Park.

Time: 1:57:50

Distance: 16k (10 mi)

Pace:  7:21/km (11:47/mi)

HR Zone: Long Run 100 - 125 bpm

HR Max: 136 (observed), Avg: 124

In Zone: 43.1 % of run

Perfect night for running in Toronto.  OC.  No wind.  Wet but not icy.

I was out in shorts again today, and didn't feel as though it was a bad decision.  I had second thoughts on the return leg of my out-and-back route on Sunday afternoon.

Not a problem staying under my target zone tonight.  In fact, I barely scraped the upper end of it.  Still trying to find my way with this new training methodology.

Time  36:31

Distance  6k (3.25 mi)

Pace  6:05/km (9:44/mi)

HR Target Zone  146-166 bpm

HR Max 166 (observed),  Avg 146

In Zone   54.8% of the run, under zone for the remainder

Better recovery run this morning than last Wednesday morning.  Probably because I didn't push so much last night.  The mid-winter thaw has left many paths passable, although the stretch along the Humber River from Bloor south to the Lake still has soft snow and ice on it. 

Couldn't do any of the path down past the flying saucer or the treatment plant either.  Ended up going west on the Queensway, south on Parklawn and then down to the lake before turning for home.  Hence the extra 2 k.  Plus, I walked from Grenadier Restaurant back home.

Time  1:21:26

Distance  12k (7.5 mi)

Pace  6:47/km (10:51/mi)

HR Zone  Steady Run  125 - 145 bpm

HR Max 161, Avg 137

HR In Zone 80.9% of the run

Pretty rushed this morning, as I slept late and we were on a deadline for departure to swimming lessons.

Nice and bright out, but cold.  I went with my summer hat, and my ears were wondering why the winter hat stayed home!  hehehe  Got dressed with my vest as the outer layer, then realized that my water tube would freeze if I didn't have it inside a full sleeve of my jacket.    At 6k water isn't a critical element, but it's a bit frustrating to reach for a blast of H2O and get slush or nothing at all.

Looking forward to 19k tomorrow morning. 

Time  42:21

Distance  6k (3.75mi)

Pace  7:03/k (11:17/mi)

HR Zone  116 - 136 bpm

HR Max 152, Avg 133

In Zone 62.8% of the run

Beautiful morning for a 19k run!

Didn't have the girls in the stroller this morning.  We all stayed up past midnight with friends visiting from Ottawa, and daddy was the only one to hear the bell for 8 am wake-up.

Did a loop of Bloor West through the park and up the South Kingsway, and then over to Prince Edward, south to the Queensway and eventually up to Islington and Bloor before heading for home.  New route, and pretty enjoyable.

Kept the pace pretty low key, although I blew my HR zone for much of the run.  I'll have to work pretty hard to run at 50-60% of my maximum.  It seems so horrendously s-l-o-w!

1-hr gravity class as cross training on Monday evening.  Back to the running mines on Tuesday night for our clinic talk.

Time  2:13:52

Distance  18.8k (11.75 mi)

Pace  7:07/km (11:23/mi)

HR Max 156 (observed), Avg 136 bpm

HR Zone not tracked to keep my watch from beeping continuously for two hours! 

Another one of these sunny, cold, dry mornings in Toronto.  Most of the snow is gone off the streets and sidewalks, which makes winter running much easier.

Got out for a six kilometre tempo run this morning.  Just enough to get the muscles warmed up and feeling good, not enough to start to hurt!  Hehehehe  It was dark and quiet out when I left the house at 6:20 am, but by the time I was back the sun was up and it felt like the day had started. 

Skipping the clinic talk and run tonight due to another commitment, so it's good that I got this run done before work.

Time  36:48

Distance  6k (3.25 mi)

Pace  6:09/km (9:51/mi)

HR Target Zone 136-156 bpm

HR Max 171, Avg 148

HR In Zone 78.8% of run

Got out slightly ahead of the rain/snow mix that is coming today and tonight.  It was scattered flurries when I hit the road shortly after 6 am.  My light jacket was still a little damp from yesterday's morning run (due to structural failure of my clothes hooks in the laundry room - no air dry capability) so I went out this AM with a vest and two long sleeve shirts.  It was a bit nippy to begin with, but once underway I felt good.  I guess the moderate temperature (-5C) and lack of wind had something to do with that.

For the second Wednesday in a row, I forgot to bring my Camelback  out with me.  You have to understand.  Wednesday morning is garbage/recycling morning.  With so many extra things to fill my pea-brain with, there is no space to remember to grab the water belt.  It's a wonder that I don't forget my shoes sometimes.  By the time I remember, I'm already almost to my starting point, and as we tell the girls . . . "We don't go backwards in this family."  That's to stop them from demanding to return home for a stuffed animal, or show-and-tell piece or some other thing we forget on the way to daycare.

Why do I bring all of this up?  Because without the water belt, my long pants slide down-down-down all through the run!  I feel like a hip-hop guy with droopy pants.  I'm constantly pulling them up, but to no avail.  One of the byproducts of moving from XXL to L over the past 18 months.  I'll look at replacing my wind pants sometime.  Until then, I have to remember The Belt.  hehehehe

Time   1:08:15

Distance  10k (6.25 mi)

Pace  6:49/k (10:55/mi)

HR Target Zone  126 - 146 bpm

HR Max 164, Avg 142

In Zone 68.4% of run

Quick 8k this afternoon, between kindergarden open house and pick-up at the current daycare.  Once again, I beat the weather - which closed in quite significantly as I got the girls ready to head home.

A sheen of snow and slush on the roadway, so I kept things rather simple.  Up and down two of the sidestreets in the neighbourhood and then down through the park and back up Ellis Ave.  That hill used to be my nemesis in the Learn to Run and 10k clinics.  Had trouble keeping under 156 bpm for the duration, but felt pretty good attacking it.

Time  50:39

Distance 8k (5mi)

Pace  6:19/k (10:07/mi)

HR Zone 136 - 156 bpm

HR Max 169 (observed), Avg 151

In Zone 77.3% of the run

Time 51:12

Distance  8k (5mi)

Pace  6:24/k

HR Zone  126-146 bpm

HR Avg 139

Long run this AM, the reverse route of last Sunday's run.  Snowy on the sidewalks, but only wet and slushy on the side of the roads.  That's where I prefer to tread in most circumstances.

Dropped by Grenadier to say Happy Birthday to Paul, and to hit the washroom before then end of my run.  Owed myself another mile after getting out of there, post-cake feeding!

Time  2:16:43

Distance   19k (11.9 mi)

Pace  7:12/km (11:31/mi)

HR Zone  116-136 bpm

HR Max 169, Avg 134

In Zone 55.1% of run

Cross-training

1 hour Gravity class

Ugh.  Haven't done that in a while . . .

Got out for a quick 6k this morning.  I think I'm seeing progress on this heart rate training, after only a few weeks of concentrating on it.  Had my pace down into the 5:45/km range without busting my max target this morning for a good part of the run.  The average for the whole run was a shade over 6:00 minutes, but I'm encouraged that I can sustain the faster pace without pushing my heart rate over my target range.  I figure that I should see faster times over the course of the next three months in much the same way.  One caveat, once the heat and humidity return I have no idea what my body is going to do . . .

Time  38:05

Distance  6k (3.75mi)

Pace   6:20/km (10:09/km)

HR Target Zone  136-156 bpm

HR Max 167, Avg 147

Easy 8k this morning.  A bit warmer than the last few days (~0C) but black-ice everywhere.  Made for treacherous footing, especially through High Park.  Very little traffic through there overnight, so there was no wet track in the curb lane.  Had a couple of close calls for slips.

My Garmin was completely dead this AM, so I ran without the GPS and tried to guess as to my turn-around point.  It looks like I was about 200m long on each leg, but that's pretty good from memory.  I've been running basically the same route this month, varying the distance and intensity. 

Still trying to figure out what I'm going to do for my race on Sunday.  Time to think about it for a while.

Time  57:26

Distance  8.4k (5.25 mi)

Pace  6:50/km (10:56/mi)

HR Zone  126-146 bpm

HR Max 167, Avg 144

HR In Zone 54.6% of run

Ok, this cold weather has got to go.  Clear and sunny (small blessing!) and -25C windchill this morning.  Am I obsessed with windchill temperatures?  Do I always lead my post with the bad news?  I wonder if I will do the same in the spring or summer.  Probably only when it's 42C on the humidex.  heheheh

Stretched my legs for 6k this morning, in advance of the Chilly Half tomorrow.  I don't know what it was, but I couldn't stay under my zone target for the life of me.  I think wearing the balaclava to keep my face/cheeks warm had me working alot harder than I imagined.  Not sure what I'll do at post time tomorrow, but I don't want to be huffing and puffing that badly for 21k!

I did my packing for the race already this afternoon.  We're out visiting friends this evening, and I don't want to be searching for stuff in the dark tomorrow morning.  Pick-up time is 7:30am, so I'll have to be out of the house by about 7:15 to walk down to the Running Room. 

Wish me luck!

Time  39:48

Distance  6k (3.75mi)

Pace  6:38/km (10:36/mi)

HR Zone  126-146 bpm

HR Max 161, Avg 149  **boo! hiss! outside my zone**

In Zone for a pitiful 26% of the run.  Blech!