Easy Run - 8K

Just did 8k with Brian. The mile splits were:
8:20
7:55
7:38
7:58
7:37
6:37 (.18 of a mile).
Not bad! It was hot, and the beer tasted good!

Easy Run - 8K

Brian and I went out for an easy 8k run. For mid-June, the temperature was on the cool side of normal (about 22 degrees C.) with a breeze from the south. Having done speed work last night, I didn't really want to push it and it was, after all, supposed to be an "easy" run. We ended up doing just over marathon pace (4:52/k.) for most of the run, with an average of 5:01/k for the entire run including the warm-up mile. A few replenishment carbonated barley-based beverages afterwards plus a swim in Brian's pool, and I felt pretty good about the run.

First Speed Work Session of 2011

Where have I been? Healing! Mentally, physically -- but it doesn't mean I've been a couch potato. Jenny has had me out to Val's One-To-One fitness north of Lucan about once a week, and Coach Brian keeps dragging me out to "easy runs" (for him) most Wednesdays -- anywhere from 4 to 10 miles at around an 8 min./mile pace.

So my goal this year was to _not_ do a marathon -- at least not a tough one. But at Speed Work tonight, I did say the words "marathon" to the Legendary John Ferguson -- that I would be okay to pace someone(s) to a 4 hour marathon, if anyone was looking for a pace bunny. So, there it is -- I _may_ be training for a marathon -- or maybe not.

Today, it was speed work. Johnny said we could do 3, 4, 5 or 6 repeats of 600 m. So Jenny and I chose 6. Here are my splits:

2:18
2:20
2:21
2:26
2:23
2:20

So, not bad. An average of 2:21 per 600 m. = 3:55 per kilometre. I wasn't sure if these were good times or not, but in looking at Johnny's pacing charts, these splits would have me somewhere between a 3:15 and 3:30 marathon (closer to 3:15, actually). So I was pretty happy when I saw those numbers!

5th Annual Canada Day Half Marathon (ACDLTEOETLISHM)

Did the 21.1 k in 1:44:23 today -- but that included about a minuted and a half on Arnie's truck's tailgate sipping beer from dixie cups. Felt much better, and I didn't puke after crossing the finish like I did the year before!