Going Long

Very quick (for me!) 6k tonight. Last clinic night with the whole group - some will be running Mississauga on Sunday, others will continue for two more weeks preparing for Ottawa.

It was a bit breezy and cool tonight, so I began the run by wanting to keep my heart rate up to stay warm. The pace seemed to agree with me, so I kept at it.

It was good to get some confidence pushing myself a bit. It's been a long time since I've seen a sub-6/km pace on my watch. Hello old friend!

The whole heart rate training regime was good for me this cycle. It kept me from burning out, and it was also easier to come back from my nagging injury through March and April.

It will be great to be in Mississauga on Sunday, for the half. I've never been to that race, so I'm looking forward to it. I may even spend some time at the expo - which is something I usually avoid like the plague. I'm a "get the kit - get out quick" expo guy! heheheh

We'll see how much time I have on Saturday.

Distance 6k (3.75 mi)

Time 34:07

Pace 5:40/km (9:04/mi)

HR Zone 136-156 bpm

HR Max 175, Avg 154

In Zone 39.4% of the run

Fantastic Thursday morning run.  Weather is EXTREMELY beautiful.  Run was comfortable.  Had some pace.  Got some much needed confidence going into final preparations for Ottawa.

Even managed a negative split this morning.  What a novel thing that is!  I always had trouble figuring pace management to end my runs with the nirvana of negative split.  Now I see that the key was on my Garmin all along.  In big, bold numbers, the unit gives me my lap pace!  Duh! Go out at 6:29/km, come back at 6:28/km.  Negative split.  Easy peasy.

Got home and puttered around with the girls and Christine for awhile before heading out to work by bicycle.  I'm thinking that over the summer I'm going to have more of that "duathalon" experience happening.   I hope my legs and my brain and my sleep patterns are up to it.

Distance 10.1k  (6.3 mi)

Time  1:03:47

Pace 6:18/km

HR  range  126-146 bpm

HR max  xxx,  avg xxx

In range  xx%

Woke up at 4 am this morning, and didn't even try to get back to sleep.  Got a lot going on today - race prep for the Mississauga half.  Gotta get to Value Village for some throw away clothing.  Over to the race expo to pick up my kit.  Also get the girls squared away for our sleep over at Tito and Tita's house tonight.

Did a pleasant 6k this morning.  The birds are chirpping and the temperature is 9C.  It felt good to get out on Annette St.  They are 95% done the road work that has been going on for months, and now the asphalt is smooth as silk for an early morning runner.

Figured I'd post this now, because I don't think I'll get a chance for the rest of the weekend.  And the music's getting faster at work . . . no time next week either!  :-(

I begin my taper after running the half tomorrow.  Not that I'll be tapering that much.  My schedule has been reduced due to injuries the past eight weeks.  But, I'll take the reduction in milage and intensity leading up to Ottawa.

My plans for the marathon may change up a little bit in the next while.  Not the race itself, but getting to- and from- the event.  I had planned to take Friday and Monday off that weekend - to facilitate an unhurried arrival and enough recovery in my legs to withstand the 5-hour car trip home.  I was informed that all vacation plans are tentative, subject to the outcome of labour negotiations at work.  I believe that the unions are in a legal position to inform the employer of their intent to strike at any time. 

Bottom line - I may be driving up to Ottawa on Saturday morning and coming back on Sunday night.  Oh, the horror!

Distance  6.09k (3.8mi)

Time 38:29

Pace 6:19/km

HR range 126-146 bpm

HR max 209, 144 avg

In zone xx%