Well, I must be 'in training' now. Over 4 months until Around the Bay and I'm already getting focused on setting a personal best there. So I ran most of the run with Kate Brown, Bernie LeForte and Clive Bradley -- all runners at the faster end of the spectrum (and much faster than me).
Bernie's GPS didn't kick in until a little ways into the run, but here are our splits (per mile):
8:53
8:16
8:12
8:04
7:59
7:52
8:10
8:09
7:56
7:56
8:09
8:09
We pushed it from the 12.4 mile around the park to an even 13 miles. Felt tough, but got through it. Have to keep this sort of pace for sure working up to the Around the Bay 30K at the end of March.
Sunday, November 16, 2014
Sunday, November 2, 2014
Pacing Jeanelle Beland in the Road2Hope Hamilton Marathon - 12.69 km....
I forget when it happened, but at one point earlier this year I volunteered to pace our running buddy, Jeanelle Beland, to try to get her across in under 3:45. At the time, we decided to wait and see how the year went.
As it turns out, my Columbus Marathon didn't go as well as I'd hoped. So I certainly didn't think trying to pace Jeanelle for 42.2K would make sense. There would have been an excellent chance my hamstrings would tighten up as they did in Columbus and I wouldn't make it through the run. But there was another option: I could run the last 10 or 12 kilometres with her, which is the toughest part of the run, without question. So Jeanelle agreed and Jenny and I drove to Hamilton on the morning of the marathon.
I met up with Jeanelle just before the 30k mark. Our goal was to hit 8:34 per mile or 5:19 per kilometre. Here are our splits:
5:23
5:22
5:18
5:22
5:22
5:26
5:20
5:20
5:20
5:17
5:17
5:20
5:21 (690 m.)
Our average pace was 5:21 -- close enough.
Jenny got us Coca-cola which I carried with us the full 12 kilometres. She handed out cola to lots of the Runners' Choice runners, who definitely appreciated it.
Jeanelle was a champ. The first 6 kilometres we did together were tough -- a fairly strong headwind. I tried to block the wind for her, but I don't think it did much good. But once we turned around and had the wind at our back, Jeanelle was able to pick up the pace and kill those last 7 kilometres. Her finish time was 3:43:04 -- almost 2 minutes below what she needs to qualify for Boston.
So it was a successful day.
As it turns out, my Columbus Marathon didn't go as well as I'd hoped. So I certainly didn't think trying to pace Jeanelle for 42.2K would make sense. There would have been an excellent chance my hamstrings would tighten up as they did in Columbus and I wouldn't make it through the run. But there was another option: I could run the last 10 or 12 kilometres with her, which is the toughest part of the run, without question. So Jeanelle agreed and Jenny and I drove to Hamilton on the morning of the marathon.
I met up with Jeanelle just before the 30k mark. Our goal was to hit 8:34 per mile or 5:19 per kilometre. Here are our splits:
5:23
5:22
5:18
5:22
5:22
5:26
5:20
5:20
5:20
5:17
5:17
5:20
5:21 (690 m.)
Our average pace was 5:21 -- close enough.
Jenny got us Coca-cola which I carried with us the full 12 kilometres. She handed out cola to lots of the Runners' Choice runners, who definitely appreciated it.
Jeanelle was a champ. The first 6 kilometres we did together were tough -- a fairly strong headwind. I tried to block the wind for her, but I don't think it did much good. But once we turned around and had the wind at our back, Jeanelle was able to pick up the pace and kill those last 7 kilometres. Her finish time was 3:43:04 -- almost 2 minutes below what she needs to qualify for Boston.
So it was a successful day.
Sunday, October 26, 2014
Halloween Haunting 10K - 47:38
I went for a 7K run on Wednesday and felt pretty good. I wasn't looking to do a fast run, but more of a "get the cobwebs out of the system" run.
So this morning, I felt reasonably good. 4 days off since Wednesday. A week since the Columbus Marathon. Minimal horseback riding in the last couple of days.
The Halloween Haunting is a race where participants are invited to dress in costumes. Jenny put a lot of work into the Energizer Bunny costume. I was going to 'race' (rather than run) the 10K, so I wasn't interested in a costume. But I brought along my Batman costume just in case.
As it turned out, the winds were fairly brisk coming out of the west, so I knew my time was unlikely to be a Personal Best (or anything close) -- so I changed into my Batman costume and was going to just go out and do a good run. Anything close to 45 minutes would be awesome. I would be disappointed with anything slower than 50 minutes.
We started the run and I actually felt quite good. But it didn't take long before the pace was starting to wear me down. Here are my splits:
4:24
4:32
4:32
4:40
4:48
4:47
4:46
4:55
4:53
5:01
Total time: 47 minutes and 30ish seconds -- 4:45 per kilometre. As you can see, I got progressively slower. The legs were sore by the time I'd done the first 5K lap. I wanted to stop 1000 times, but didn't. Instead, I just slowed the pace.
So the challenge is that my legs feel like lead. My breathing is fine and I'm not overheating, but my legs are on fire with pain. Jenny and I had a chat with Sue Safadi and I'm going to arrange a visit to the physiotherapy clinic where she works. I'm also going to get a doctor's appointment and get some blood tests done to see if my iron level is low (or high) or something.
So this morning, I felt reasonably good. 4 days off since Wednesday. A week since the Columbus Marathon. Minimal horseback riding in the last couple of days.
The Halloween Haunting is a race where participants are invited to dress in costumes. Jenny put a lot of work into the Energizer Bunny costume. I was going to 'race' (rather than run) the 10K, so I wasn't interested in a costume. But I brought along my Batman costume just in case.
As it turned out, the winds were fairly brisk coming out of the west, so I knew my time was unlikely to be a Personal Best (or anything close) -- so I changed into my Batman costume and was going to just go out and do a good run. Anything close to 45 minutes would be awesome. I would be disappointed with anything slower than 50 minutes.
We started the run and I actually felt quite good. But it didn't take long before the pace was starting to wear me down. Here are my splits:
4:24
4:32
4:32
4:40
4:48
4:47
4:46
4:55
4:53
5:01
Total time: 47 minutes and 30ish seconds -- 4:45 per kilometre. As you can see, I got progressively slower. The legs were sore by the time I'd done the first 5K lap. I wanted to stop 1000 times, but didn't. Instead, I just slowed the pace.
So the challenge is that my legs feel like lead. My breathing is fine and I'm not overheating, but my legs are on fire with pain. Jenny and I had a chat with Sue Safadi and I'm going to arrange a visit to the physiotherapy clinic where she works. I'm also going to get a doctor's appointment and get some blood tests done to see if my iron level is low (or high) or something.
Sunday, October 19, 2014
Columbus Marathon - 3:47:15
My IT band had been bothering me for quite a few weeks -- enough that I cut short the 6 mile tempo run scheduled for October 9 to just 4 kilometres at an easy pace. And due to a horse Event, I totally missed the 12 mile long run scheduled for October 12. But by the time the last "speed work" was due on October 14 (which I also missed and did on October 15), the rest had done most of its job. I did the 2 miles x 2 times at marathon pace with a 3 minute break on track and feeling good. I had a 200 mg ibuprofen a couple of hours before the run which helped. But I felt good and strong -- like I could keep the 4:55/k pace forever.
So going into the Columbus Marathon, I was cautiously optimistic. I would go out looking to run a steady pace of 4:55/k which would bring me across the 42.2 kilometre course in 2:27:29 -- within the range I was targeting of 2:28 which should get me to Boston. Even a 3:28:30 would likely do, so I had about a minute of buffer.
The course was relatively flat, and the weather (between 4 degrees and 11 degrees with no wind) was perfect. My position in corral A just behind the 3:25 pacer was perfect. I was in my new Runners Choice "Canada" black singlet, my Race Ready shorts, my Brooks shoes. I had some Clif Bloks, dried apricots and cut-up Mars bars with me for the run. I took an ibuprofen as soon as I got up at 5 AM, and another just before the race started at 7:30, at which time I also had a eLoad eTab (salt and potassium). I had put together a race band that I got from the Clif booth at the trade expo, but which I flipped around so I could record my own times on the back with the 7:55/mile pace. That pace band was very helpful throughout the run.
The start was very exciting -- lots of hoopla and great music (Thunderstruck and Born to Run). But with the crowd, my first kilometre was a bit slow. I didn't worry about it, though, and after about 4 kilometres I was right on track without even trying. I spent most of the early part of the run trying to keep my pace in check and was quite successful at doing so.
I crossed the 10K mat at 49:01 -- 9 seconds ahead of pace. Perfect!
At the 7 mile mark, I took another ibuprofen and eTab.
I hit the halfway mark (13.1 miles) at 1:43:18 -- 26 seconds ahead of pace. Really, I couldn't ask for much better. I could feel my muscles getting a bit tired, but I wasn't too concerned. I switched from water at the hydration stops to Gatorade.
By 14 miles though, I was starting to get concerned. My pace was slowing a bit and my quads, hamstrings and calf muscles were all getting tight. I tried to loosen up, but it wasn't working.
When I hit the 15 mile mark within a couple of seconds of my 1:58:45 goal for that time of the race, according to my pace band. But I couldn't maintain the pace. I had to slow down and eventually walk -- and within a couple of minutes, my left hamstring (not the right one, which I'd injured 3 years ago) was giving me spasms/cramps.
The cramps would get worse and worse as the walk/run went on. My various goals -- 3:28, 3:28:30, 3:30, "Finishing with Jenny" -- went out the window. Jenny passed me at about the 20 mile mark. I was now down to two goals -- "Finishing upright and smiling" and "Not hitting the medic tent" -- and neither was going to be a given.
The cramps were so bad that even with 200 m. to go, I had to walk out another cramp. The crowds were thick, and I really wanted to run it all the way in for that last kilometre, but there was no way I could do it.
Finish time was 3:47:15. Here are some other stats: http://www.mtecresults.com/runner/show?rid=3479&race=2701
Jenny, on the other hand, had the run of her life. She crossed the finish in 3:32:46 -- 4th out of 148 in her age group. I couldn't be more proud of how she did.
As for what went wrong with my race, that is still up for debate. My personal feeling is that my training wasn't optimal. While I did almost all of the prescribed speed work, tempo and long runs, I didn't do the Wednesday "easy" runs, nor the Friday "pace" runs. The body needs to learn how to run tired, which is what those runs are for. Although with my IT band issue, additional miles may not have been an option. But my buddy Craig Irwin, a physiotherapist, conjectured that I may have been low on potassium. Running friend Sue Safadi, an awesome runner and physiotherapist assistant, thinks I might need some more strength training. Jenny thinks I just needed more rest. Marketa Myatt doesn't necessarily think that more miles is the answer.
So, lots of thoughts. I'll have several months to figure out what I'm going to do for a spring run (maybe not a marathon) -- and how I'm going to train for it.
So going into the Columbus Marathon, I was cautiously optimistic. I would go out looking to run a steady pace of 4:55/k which would bring me across the 42.2 kilometre course in 2:27:29 -- within the range I was targeting of 2:28 which should get me to Boston. Even a 3:28:30 would likely do, so I had about a minute of buffer.
The course was relatively flat, and the weather (between 4 degrees and 11 degrees with no wind) was perfect. My position in corral A just behind the 3:25 pacer was perfect. I was in my new Runners Choice "Canada" black singlet, my Race Ready shorts, my Brooks shoes. I had some Clif Bloks, dried apricots and cut-up Mars bars with me for the run. I took an ibuprofen as soon as I got up at 5 AM, and another just before the race started at 7:30, at which time I also had a eLoad eTab (salt and potassium). I had put together a race band that I got from the Clif booth at the trade expo, but which I flipped around so I could record my own times on the back with the 7:55/mile pace. That pace band was very helpful throughout the run.
The start was very exciting -- lots of hoopla and great music (Thunderstruck and Born to Run). But with the crowd, my first kilometre was a bit slow. I didn't worry about it, though, and after about 4 kilometres I was right on track without even trying. I spent most of the early part of the run trying to keep my pace in check and was quite successful at doing so.
I crossed the 10K mat at 49:01 -- 9 seconds ahead of pace. Perfect!
At the 7 mile mark, I took another ibuprofen and eTab.
I hit the halfway mark (13.1 miles) at 1:43:18 -- 26 seconds ahead of pace. Really, I couldn't ask for much better. I could feel my muscles getting a bit tired, but I wasn't too concerned. I switched from water at the hydration stops to Gatorade.
By 14 miles though, I was starting to get concerned. My pace was slowing a bit and my quads, hamstrings and calf muscles were all getting tight. I tried to loosen up, but it wasn't working.
When I hit the 15 mile mark within a couple of seconds of my 1:58:45 goal for that time of the race, according to my pace band. But I couldn't maintain the pace. I had to slow down and eventually walk -- and within a couple of minutes, my left hamstring (not the right one, which I'd injured 3 years ago) was giving me spasms/cramps.
The cramps would get worse and worse as the walk/run went on. My various goals -- 3:28, 3:28:30, 3:30, "Finishing with Jenny" -- went out the window. Jenny passed me at about the 20 mile mark. I was now down to two goals -- "Finishing upright and smiling" and "Not hitting the medic tent" -- and neither was going to be a given.
The cramps were so bad that even with 200 m. to go, I had to walk out another cramp. The crowds were thick, and I really wanted to run it all the way in for that last kilometre, but there was no way I could do it.
Finish time was 3:47:15. Here are some other stats: http://www.mtecresults.com/runner/show?rid=3479&race=2701
Jenny, on the other hand, had the run of her life. She crossed the finish in 3:32:46 -- 4th out of 148 in her age group. I couldn't be more proud of how she did.
As for what went wrong with my race, that is still up for debate. My personal feeling is that my training wasn't optimal. While I did almost all of the prescribed speed work, tempo and long runs, I didn't do the Wednesday "easy" runs, nor the Friday "pace" runs. The body needs to learn how to run tired, which is what those runs are for. Although with my IT band issue, additional miles may not have been an option. But my buddy Craig Irwin, a physiotherapist, conjectured that I may have been low on potassium. Running friend Sue Safadi, an awesome runner and physiotherapist assistant, thinks I might need some more strength training. Jenny thinks I just needed more rest. Marketa Myatt doesn't necessarily think that more miles is the answer.
So, lots of thoughts. I'll have several months to figure out what I'm going to do for a spring run (maybe not a marathon) -- and how I'm going to train for it.
Tuesday, October 7, 2014
Speed Work - 10 x 1 Mile Repeats on a Cool Night
It was about 12 degrees C. when we did our final speed work session of the season at Gibbons Park -- 10 repeats of a mile each separated by a 2:30 break. This is the one that the Legendary John Ferguson really wanted us to do well -- which is why he was okay recommending that I pull the plug on last-week's repeats: Tonight's was the one that mattered.
I ran with Jenny, who is running extremely well. In fact, she was looking for more aggressive times than I was, targeting 7 minute miles, although she was going to do 8 instead of 10 repeats. I was looking for between 7:00 and 7:15. Here are our splits (and for some, Jenny was a few seconds ahead of me):
7:28.89
7:07.26
7:08.18
7:00.39
7:01.62
7:07.5
7:07.5
7:07.5
7:11.5
7:11.5
The first one, Jenny didn't want to push the pace. It was going to be what it was going to be.
My watch didn't save the last 5 laps, so they are more of an educated guess. The last two are 7:11.something I know. Anyhow, if you believe those numbers, my average pace was 7:09.14 -- and if you just use the last 9 repeats, the pace was 7:06.99. I ran the last two with Meredith McQuade, and we were targeting 7:15. I could have gone faster in the 9th repeat, but I don't think I had anything extra for the 10th!
Looking back at my previous 10 x 1 Mile repeats, there weren't many, actually:
I killed this one back in 2011:
http://blog.brucelamb.com/2011/10/speedwork-10-x-1-mile-repeats-11-miles.html
and that is all I could find, going back to 2007! So I guess we'll call this my second best 10 x 1's ever! :-)
I ran with Jenny, who is running extremely well. In fact, she was looking for more aggressive times than I was, targeting 7 minute miles, although she was going to do 8 instead of 10 repeats. I was looking for between 7:00 and 7:15. Here are our splits (and for some, Jenny was a few seconds ahead of me):
7:28.89
7:07.26
7:08.18
7:00.39
7:01.62
7:07.5
7:07.5
7:07.5
7:11.5
7:11.5
The first one, Jenny didn't want to push the pace. It was going to be what it was going to be.
My watch didn't save the last 5 laps, so they are more of an educated guess. The last two are 7:11.something I know. Anyhow, if you believe those numbers, my average pace was 7:09.14 -- and if you just use the last 9 repeats, the pace was 7:06.99. I ran the last two with Meredith McQuade, and we were targeting 7:15. I could have gone faster in the 9th repeat, but I don't think I had anything extra for the 10th!
Looking back at my previous 10 x 1 Mile repeats, there weren't many, actually:
I killed this one back in 2011:
http://blog.brucelamb.com/2011/10/speedwork-10-x-1-mile-repeats-11-miles.html
and that is all I could find, going back to 2007! So I guess we'll call this my second best 10 x 1's ever! :-)
Sunday, October 5, 2014
26K (16 mile) Long Run Around Lucan... Alone!
I was supposed to do a Horse Trials tomorrow (Sunday) at Highland Green but because of all the rain we had, it was cancelled. Unfortunately, I didn't know this fact until I was already back from my long run alone around Lucan. Here is my route:
http://www.gmap-pedometer.com/?r=6454509
Anyhow, I wasn't able to run with the group. But the route I took worked out well. It wasn't easy -- quite a few hills -- and the wind was howling from the west, so my runs into that direction were definitely slower. Here are my splits:
5:28
5:25
5:11
5:15
5:25
5:09
5:11
5:10
5:14
5:19
5:18
5:24
5:23
5:20
5:24
5:25
5:14
5:26
5:25
5:24
5:21
5:27
5:30
5:32
5:32
4:58
I stopped twice along the route -- once 9 miles (15K) in at Clarke's variety to guzzle a half bottle of Coca-cola, and again briefly at the 22K mark to check out a trail we'd built as part of the Lucan Area Trails Association.
But I was happy that I was able to pickup the pace to sub 5-minute kilometres for that last K. Even though I was headed south, the strong wind from the west wasn't making that pace easy to achieve.
My average pace was 5:20 per kilometre -- exactly what I was targeting. All-in-all, a very acceptable long run just 2 weeks away from the marathon.
http://www.gmap-pedometer.com/?r=6454509
Anyhow, I wasn't able to run with the group. But the route I took worked out well. It wasn't easy -- quite a few hills -- and the wind was howling from the west, so my runs into that direction were definitely slower. Here are my splits:
5:28
5:25
5:11
5:15
5:25
5:09
5:11
5:10
5:14
5:19
5:18
5:24
5:23
5:20
5:24
5:25
5:14
5:26
5:25
5:24
5:21
5:27
5:30
5:32
5:32
4:58
I stopped twice along the route -- once 9 miles (15K) in at Clarke's variety to guzzle a half bottle of Coca-cola, and again briefly at the 22K mark to check out a trail we'd built as part of the Lucan Area Trails Association.
But I was happy that I was able to pickup the pace to sub 5-minute kilometres for that last K. Even though I was headed south, the strong wind from the west wasn't making that pace easy to achieve.
My average pace was 5:20 per kilometre -- exactly what I was targeting. All-in-all, a very acceptable long run just 2 weeks away from the marathon.
Thursday, October 2, 2014
Tempo Run - 6.67 miles from Gibbons Park
After a lousy speed work session 2 days ago, I wasn't sure how things would go for the tempo run tonight. I'd been stretching and foam rolling daily, plus I'd taken an ibuprofen at 6 am and then two more at noon. The goal was to go out slowly and then come back 3 miles at a tempo pace (I figured 4:35 to 4:40 per kilometre would be fine). It was unseasonably warm -- about 20 degrees C -- when we started the run. Jenny and I ran together out to the turnaround at the Saturn playground, and I followed her back for most of the tempo pace until I passed her on the downhill after the Harris Park hill. Here are my splits:
5:23
5:13
5:12
5:05
5:08
5:15 (pace for 360 m.)
4:30
4:29
4:28
4:30
4:30 (includes Harris Park!)
4:26 (pace for 380 m.)
My pace on the way back was 4:29.33 per kilometre (7:13.62 per mile), and my overall pace was 4:51/K (7:49/mile). I am not seeing anywhere in this blog that I have done _this_ tempo run (6 miles from Gibbons Park), so this would have to be the personal best for this specific run. But even without a direct comparison, I couldn't find anything approaching these times for a 7 or 8 mile tempo, so I'm pretty happy with tonight's run -- especially since I was courting injury 2 days ago!
5:23
5:13
5:12
5:05
5:08
5:15 (pace for 360 m.)
4:30
4:29
4:28
4:30
4:30 (includes Harris Park!)
4:26 (pace for 380 m.)
My pace on the way back was 4:29.33 per kilometre (7:13.62 per mile), and my overall pace was 4:51/K (7:49/mile). I am not seeing anywhere in this blog that I have done _this_ tempo run (6 miles from Gibbons Park), so this would have to be the personal best for this specific run. But even without a direct comparison, I couldn't find anything approaching these times for a 7 or 8 mile tempo, so I'm pretty happy with tonight's run -- especially since I was courting injury 2 days ago!
Tuesday, September 30, 2014
Speed work: 9 miles attempted, 2 miles completed: Courting injury!
Tonight, we were scheduled to do 9 1-mile repeats with a 2:30 break between each repeat. But even during the warm-up, I knew it wouldn't go well.
My first repeat I thought I'd try just hitting a 7:30 mile, which should be easy. But 7:37 was all I could manage without hurting in my left hip / IT band. The next mile was no better: 7:37. So I pulled the plug on the run. Jenny, Coach John and Brian all agreed (and were surprised) with the decision.
For the next couple of days, the plan would be lots of stretches, 15 minutes per day on the foam roller, and ibuprofen whenever there was any pain, in order to reduce the inflammation.
My first repeat I thought I'd try just hitting a 7:30 mile, which should be easy. But 7:37 was all I could manage without hurting in my left hip / IT band. The next mile was no better: 7:37. So I pulled the plug on the run. Jenny, Coach John and Brian all agreed (and were surprised) with the decision.
For the next couple of days, the plan would be lots of stretches, 15 minutes per day on the foam roller, and ibuprofen whenever there was any pain, in order to reduce the inflammation.
Saturday, September 27, 2014
Ragnar Adirondacks 197 Mile Relay
This weekend, our relay team -- The Geezer Guys -- ran in the Ragnar Adirondacks race. The race took us from Saratoga Springs NY to Lake Placid NY -- along the prettiest fall countryside you can imagine.
If you've never done a long distance relay race before, they are a blast. This is my third "Ragnar", but I've also done 2 Shore-to-Shore relays, and 2 Simcoe Shores relays. Relays turn what is otherwise an individual sport into a team sport. It takes good organization as well as good runners to do well.
We had a tough time trying to get a full team of twelve runners who were all 50 or over. We "rounded up" in order to get Dave Ladouceur to join (his birthday is in a month). A variety of issues -- mostly related to running injuries -- kept a number of our runners from joining us, so we ran with eleven runners:
Van Uno:
"Captain" Bob Weir
"Iron" Mike Blencowe
"Ripper" Bob Ripley
"Rotten" John Ferguson
"Gezwind" Nick Groot
"Easy" Gord Ball,
Van Doo:
"Wheezer" Arney Spivey
"Smurf" Brian Murphy
"Rambo" Dave Bico
"The Duke" Dave Ladouceur
"Stallion" Bruce Lamb
Brian Murphy wasn't sure if he'd be able to run after he pulled a muscle in his calf. We'd have to wait to know if we were running with 10 or 11 runners.
The average age of our team was 57.3 years young.
Dave Korell at New Balance was kind enough to provide the team technical shirts, which we all agreed were the best Geezer shirts yet.
Our start time was 9:30 on the Friday morning. If all went perfectly (which we weren't expecting), we'd be across the line by 11:02 AM on Saturday morning.
My first leg was to start at 4:20 PM -- but Wheezer Geezer was wheezing due to a severe asthma attack -- 1.5 miles into his run, so we pulled him from the race and, as per the rules, I took off to complete the remaining 3 miles of his leg. And then I continued on to do my 6.3 mile leg. All told, I ran 14.66 K in 1:15:28 for an average pace of 5:09/k. There weren't a ton of hills (net climb of 195 ft.) -- but this run was in the heat of the day (24 degrees and sunny -- was supposed to feel like 91 F.) -- so I was pretty happy with this pace. Captain Geezer had me in the "bible" at an 8:10/mile pace (5:04 per kilometre), so I was pretty close to what was expected. I "Geezered" (passed) 23 other runners during those two legs.
My second leg started at 1:55 AM. It was nice and cool -- about 8 degrees C., I'm guessing -- which is perfect running weather for me. But this time, there were hills. Lots of hills. I started by going downhill 150' within the first half mile, but then climbing 400' over the next two miles. And then back down 400' over the next 1.5 miles. Then up 150'. Then down. Then up. Then down. With a half mile to go, I had to walk -- my hips were sore and it was very steep -- but then I picked up a run again to finish (relatively strongly). Overall, I ran 13.31 kilometres in 1:06:58 for an average pace of 5:02/k. I passed 4 other runners (net) during this leg, and considering the hills, I was very pleased!
My last leg was back in the heat of the day (10:19 AM) and, yet again, more hills. At least it was a shorter run of 4.8 miles. But it seemed to be all uphill! In fact, though, I climbed 225' over the last 1.5 miles of the run -- and I had to walk a couple of times. There was a runner about a hundred feet ahead of me for almost the entire run and when I walked, he didn't actually get much further ahead of me. I passed two other runners (net) during this run. My time over the 7.63 kilometre course was 39.35 or 5:11/k.
For the first two legs, our van was able to provide me with excellent support, which kept me going. Because these runs were relatively short, I didn't need food until I got back to the van and just had water every mile or two. Back in the van, I was able to get something into my stomach with CLIF Bloks and CLIF protein bars.
During our time in the van, the boys chatted about "Wino" Geezer, Lawrence Trickey, who couldn't join us this time, but who had these sage words of running wisdom:
Never compromise form!
Never miss an opportunity!
Leave your blood on the road!
And this word of encouragement by email when we were getting ready to depart London:
Run 'til the blisters, blister!
The first one became our mantra. As I was tiring at the end of the run, I would repeat "Never compromise form!" and make sure I was doing all the things to get the most out of every stride.
By the end of the event, Van Doo had "Geezered" 112 other runners (net) and we finished in 27 hours and 4 minutes -- 91 minutes slower than we had projected. Our average pace overall was 8:14 per mile. The masters team that beat us did 8:10 per mile. We were 30th out of 329 registered teams, 295 of which were able to finish it.
The After Party:
After we crossed the finish line and got quite a few photos, we made our way to the beer tent. And did we ever party! Chugging contests with other teams, singing of O Canada twice, lots of boisterousness, and at the end (4 hours and several hundred dollars of beers later), doing shirt swaps with members of other teams. None of us went back to the hotel with our much coveted Geezer Guys shirts that had been gratefully donated by New Balance. (Wheezer and Ripper stayed sober so that we could get the vans back.).
By 10 PM, we were all bagged. Most of us had just an hour or two of sleep -- if that -- over the prior 40 hours. We all slept soundly.
The next day, we toured around the picturesque town of Lake Placid. We did some bobsled runs (with the sleds on wheels) at the olympic bobsled park, we went up to the top of the ski jumping tower, went to the oval skating track and hockey rinks, and sampled some local craft brews. And we were recognized by all sorts of folks who'd been in the beer tent with us. We were sort-of celebrities.
Tips for Next Ragnar:
We're getting pretty good at this. The vans were well-organized. Everyone was watching out for everyone else to make sure we kept on track. A member of each van kept touch with each other via text messages so that we knew how long each runner was taking, so that we could gauge when we'd be doing the hand-off to the next van. (There was one close call where Van Uno misjudged the time we'd be coming in. When Van Doo showed up, everyone in Van Uno was asleep! Everyone went into action quickly and we solved it and the mishap only cost us 10 seconds!). Little things like having a large container of Huggies Baby Wipes (big thick disposable cloths) to allow us to wash down afterwards were great. We had large plastic Canadian flags left over from the Canada Day run, and we hung one of those out the back of the van like a cape. It made it much easier to see our van from afar, especially at night if the lights were on in the van. On any runs where the route had several turns, the runners ran with a map so that we could refer to it if we got lost. So there were just a couple of things that I'd do differently:
1) In the case of an injured runner, don't have the fill-in runner do back-to-back runs. Even a half hour rest can make that second leg a lot faster.
2) Order double the number of shirts. We did the shirt swap, so we lost our much-coveted Geezer Guys shirts from New Balance, which were quite nice!
3) I should have brought my helmetCam -- not for the runs, but for the bobsled adventure afterwards!
4) Trying to take photos of the slap-bracelet (baton) hand-offs with my phone was useless. Video or a real instant shot camera would have been much better. (The smart phone takes a second or two to focus -- and by that time the runner is gone!)
In summary, the race was challenging, the team was awesome, and we all had tons of fun! Best. Ragnar. Ever.
If you've never done a long distance relay race before, they are a blast. This is my third "Ragnar", but I've also done 2 Shore-to-Shore relays, and 2 Simcoe Shores relays. Relays turn what is otherwise an individual sport into a team sport. It takes good organization as well as good runners to do well.
We had a tough time trying to get a full team of twelve runners who were all 50 or over. We "rounded up" in order to get Dave Ladouceur to join (his birthday is in a month). A variety of issues -- mostly related to running injuries -- kept a number of our runners from joining us, so we ran with eleven runners:
Van Uno:
"Captain" Bob Weir
"Iron" Mike Blencowe
"Ripper" Bob Ripley
"Rotten" John Ferguson
"Gezwind" Nick Groot
"Easy" Gord Ball,
Van Doo:
"Wheezer" Arney Spivey
"Smurf" Brian Murphy
"Rambo" Dave Bico
"The Duke" Dave Ladouceur
"Stallion" Bruce Lamb
Brian Murphy wasn't sure if he'd be able to run after he pulled a muscle in his calf. We'd have to wait to know if we were running with 10 or 11 runners.
The average age of our team was 57.3 years young.
Dave Korell at New Balance was kind enough to provide the team technical shirts, which we all agreed were the best Geezer shirts yet.
Our start time was 9:30 on the Friday morning. If all went perfectly (which we weren't expecting), we'd be across the line by 11:02 AM on Saturday morning.
My first leg was to start at 4:20 PM -- but Wheezer Geezer was wheezing due to a severe asthma attack -- 1.5 miles into his run, so we pulled him from the race and, as per the rules, I took off to complete the remaining 3 miles of his leg. And then I continued on to do my 6.3 mile leg. All told, I ran 14.66 K in 1:15:28 for an average pace of 5:09/k. There weren't a ton of hills (net climb of 195 ft.) -- but this run was in the heat of the day (24 degrees and sunny -- was supposed to feel like 91 F.) -- so I was pretty happy with this pace. Captain Geezer had me in the "bible" at an 8:10/mile pace (5:04 per kilometre), so I was pretty close to what was expected. I "Geezered" (passed) 23 other runners during those two legs.
My second leg started at 1:55 AM. It was nice and cool -- about 8 degrees C., I'm guessing -- which is perfect running weather for me. But this time, there were hills. Lots of hills. I started by going downhill 150' within the first half mile, but then climbing 400' over the next two miles. And then back down 400' over the next 1.5 miles. Then up 150'. Then down. Then up. Then down. With a half mile to go, I had to walk -- my hips were sore and it was very steep -- but then I picked up a run again to finish (relatively strongly). Overall, I ran 13.31 kilometres in 1:06:58 for an average pace of 5:02/k. I passed 4 other runners (net) during this leg, and considering the hills, I was very pleased!
My last leg was back in the heat of the day (10:19 AM) and, yet again, more hills. At least it was a shorter run of 4.8 miles. But it seemed to be all uphill! In fact, though, I climbed 225' over the last 1.5 miles of the run -- and I had to walk a couple of times. There was a runner about a hundred feet ahead of me for almost the entire run and when I walked, he didn't actually get much further ahead of me. I passed two other runners (net) during this run. My time over the 7.63 kilometre course was 39.35 or 5:11/k.
For the first two legs, our van was able to provide me with excellent support, which kept me going. Because these runs were relatively short, I didn't need food until I got back to the van and just had water every mile or two. Back in the van, I was able to get something into my stomach with CLIF Bloks and CLIF protein bars.
During our time in the van, the boys chatted about "Wino" Geezer, Lawrence Trickey, who couldn't join us this time, but who had these sage words of running wisdom:
Never compromise form!
Never miss an opportunity!
Leave your blood on the road!
And this word of encouragement by email when we were getting ready to depart London:
Run 'til the blisters, blister!
The first one became our mantra. As I was tiring at the end of the run, I would repeat "Never compromise form!" and make sure I was doing all the things to get the most out of every stride.
By the end of the event, Van Doo had "Geezered" 112 other runners (net) and we finished in 27 hours and 4 minutes -- 91 minutes slower than we had projected. Our average pace overall was 8:14 per mile. The masters team that beat us did 8:10 per mile. We were 30th out of 329 registered teams, 295 of which were able to finish it.
The After Party:
After we crossed the finish line and got quite a few photos, we made our way to the beer tent. And did we ever party! Chugging contests with other teams, singing of O Canada twice, lots of boisterousness, and at the end (4 hours and several hundred dollars of beers later), doing shirt swaps with members of other teams. None of us went back to the hotel with our much coveted Geezer Guys shirts that had been gratefully donated by New Balance. (Wheezer and Ripper stayed sober so that we could get the vans back.).
By 10 PM, we were all bagged. Most of us had just an hour or two of sleep -- if that -- over the prior 40 hours. We all slept soundly.
The next day, we toured around the picturesque town of Lake Placid. We did some bobsled runs (with the sleds on wheels) at the olympic bobsled park, we went up to the top of the ski jumping tower, went to the oval skating track and hockey rinks, and sampled some local craft brews. And we were recognized by all sorts of folks who'd been in the beer tent with us. We were sort-of celebrities.
Tips for Next Ragnar:
We're getting pretty good at this. The vans were well-organized. Everyone was watching out for everyone else to make sure we kept on track. A member of each van kept touch with each other via text messages so that we knew how long each runner was taking, so that we could gauge when we'd be doing the hand-off to the next van. (There was one close call where Van Uno misjudged the time we'd be coming in. When Van Doo showed up, everyone in Van Uno was asleep! Everyone went into action quickly and we solved it and the mishap only cost us 10 seconds!). Little things like having a large container of Huggies Baby Wipes (big thick disposable cloths) to allow us to wash down afterwards were great. We had large plastic Canadian flags left over from the Canada Day run, and we hung one of those out the back of the van like a cape. It made it much easier to see our van from afar, especially at night if the lights were on in the van. On any runs where the route had several turns, the runners ran with a map so that we could refer to it if we got lost. So there were just a couple of things that I'd do differently:
1) In the case of an injured runner, don't have the fill-in runner do back-to-back runs. Even a half hour rest can make that second leg a lot faster.
2) Order double the number of shirts. We did the shirt swap, so we lost our much-coveted Geezer Guys shirts from New Balance, which were quite nice!
3) I should have brought my helmetCam -- not for the runs, but for the bobsled adventure afterwards!
4) Trying to take photos of the slap-bracelet (baton) hand-offs with my phone was useless. Video or a real instant shot camera would have been much better. (The smart phone takes a second or two to focus -- and by that time the runner is gone!)
In summary, the race was challenging, the team was awesome, and we all had tons of fun! Best. Ragnar. Ever.
Tuesday, September 16, 2014
Speed Work - 8 x 1 mile repeats on a cool night...
I always get nervous before the start of speed work. I have selected my target pace and I then get apprehensive about whether or not I can meet that goal over the full distance. I typically settle in by the time I'm through the first 100 m. of the run, and tonight was no different. But that didn't mean that the last two miles weren't tough. In fact, I was ready to quit after my seventh repeat, but Jen Vording kept me strong. In the car on the way down to TD Stadium, I was thinking anything better than 7 minute miles would be good. On the track as we were about to start, I said 6:56. Here are my splits:
6:49.41
6:49.93
6:50.55
6:55.04
6:56.74
6:52.57
6:59.84
7:00.88
My average was 6:54.37, so in that respect I was in the range of where I wanted to be. But after the 3 fast repeats, I was pretty sure I had to slow the pace a bit or I wouldn't be able to hold it together. I consciously targeted 6:56 and for those next two laps I ended up within a second of that goal. Surprisingly a bit faster on the 6th lap, but then after the cool-down for that lap I told coach John that I was struggling. He suggested just doing one more lap so that I didn't hurt myself, but Jen Vording suggested we just slow it down a bit so we targeted a 7 minute mile which I was able to do.
For the last and crucial lap -- where you really find out what you've got -- I was struggling the whole way, but managed a 7:00.88 even still.
So, I'll chalk this one up to being a successful night. Looking back to the year I set my personal best in the marathon, my 8 x 1 mile repeats on October 19, 2010 averaged 6:54.25 per mile -- so just 0.12 seconds per lap faster than tonight, but 4 seconds faster on that last lap. Close enough.
6:49.41
6:49.93
6:50.55
6:55.04
6:56.74
6:52.57
6:59.84
7:00.88
My average was 6:54.37, so in that respect I was in the range of where I wanted to be. But after the 3 fast repeats, I was pretty sure I had to slow the pace a bit or I wouldn't be able to hold it together. I consciously targeted 6:56 and for those next two laps I ended up within a second of that goal. Surprisingly a bit faster on the 6th lap, but then after the cool-down for that lap I told coach John that I was struggling. He suggested just doing one more lap so that I didn't hurt myself, but Jen Vording suggested we just slow it down a bit so we targeted a 7 minute mile which I was able to do.
For the last and crucial lap -- where you really find out what you've got -- I was struggling the whole way, but managed a 7:00.88 even still.
So, I'll chalk this one up to being a successful night. Looking back to the year I set my personal best in the marathon, my 8 x 1 mile repeats on October 19, 2010 averaged 6:54.25 per mile -- so just 0.12 seconds per lap faster than tonight, but 4 seconds faster on that last lap. Close enough.
Sunday, September 14, 2014
Excellent (cool) 24 mile long run... (5:22/k = 8:35/mile)
What a difference a week makes! Today it was cool -- starting at around 7 degrees C. and going up to maybe 13 or so, but with a slight breeze. I was sweating profusely from my head and torso, but my shorts actually stayed dry. I wore my RaceReady shorts and my black singlet. Lots of folks thought I was crazy -- but by the end of the run, not so much.
We didn't push the pace. The average over the 24 miles (38.4 km) was 5:22 per K. But it felt easy the whole way and I could have easily done another couple of miles. Here are my splits:
5:51
5:45
5:28
5:39
5:23
5:24
5:23
5:09
5:16
5:16
5:09
5:03
5:13
5:28
5:35
5:24
4:58
5:21
5:22
5:18
5:36
5:11
5:21
5:23
5:20
5:32
5:42
5:42
5:19
5:18
5:12
5:20
5:22
5:16
5:15
5:17
5:10
5:11
4:55 (for 400 m.)
I carried 3 bags of 10 dried apricots, 1 Mars bar, 3 ibuprofen and 5 eTabs. I had the Mars bar and most of the apricots. I had 1 ibuprofen after 3K because my hip/butt was talking to me still -- a bit of pain left over from the Half a week ago, but much better than Thursdays' run. It was fine after the single ibuprofen. I didn't have any cola at the water stops.
I bounded through the last few kilometres. Felt great to be cool the whole way. Very happy with this run!
We didn't push the pace. The average over the 24 miles (38.4 km) was 5:22 per K. But it felt easy the whole way and I could have easily done another couple of miles. Here are my splits:
5:51
5:45
5:28
5:39
5:23
5:24
5:23
5:09
5:16
5:16
5:09
5:03
5:13
5:28
5:35
5:24
4:58
5:21
5:22
5:18
5:36
5:11
5:21
5:23
5:20
5:32
5:42
5:42
5:19
5:18
5:12
5:20
5:22
5:16
5:15
5:17
5:10
5:11
4:55 (for 400 m.)
I carried 3 bags of 10 dried apricots, 1 Mars bar, 3 ibuprofen and 5 eTabs. I had the Mars bar and most of the apricots. I had 1 ibuprofen after 3K because my hip/butt was talking to me still -- a bit of pain left over from the Half a week ago, but much better than Thursdays' run. It was fine after the single ibuprofen. I didn't have any cola at the water stops.
I bounded through the last few kilometres. Felt great to be cool the whole way. Very happy with this run!
Saturday, September 13, 2014
Run the Runway 5K - 21:05 (unofficial) Personal Best... INJURED!
Today I ran the first annual (hopefully) Run the Runway event out at Diamond Aircraft, which took us up the runway at the London International Airport. An out-and-back route, it was as flat as you could ever hope for. And while wind can be a real issue on such a wide open surface, tonight the wind sock was hanging straight down. With a temperature of around 16 degrees C., you really couldn't have asked for better topographical or weather conditions!
But there was one minor issue: My IT band that had been bothering my left buttock and causing discomfort all the way down to my knee. I'd been treating it with stretches, exercises and ibuprofen, but I was concerned that it would cause me issues during the race.
I had a half a medium dark roast Timmy's before we warmed up. Coach John, Brian Hagemeier, Ed Soldo and I all went out for a 2K warm up. I ate a Mars bar and did one quick stride-out before getting at the start line, right near the front of the crowd.
Here are my splits according to the GPS:
4:03.90
4:14.28
4:16.83
4:21.18
4:06.44
Total: 21:02.6
The clock said 21:05 as I crossed, so the GPS wasn't entirely accurate, which is normal. My average pace was 4:13 per kilometre.
I was super-happy with this run. As always in a race, I felt like I wanted to walk during the last kilometre. But I grit my teeth and vowed not to walk. I concentrated on keeping the best form that I could while pushing forward with every stride. And once I rounded the last corner towards the finish, I found the energy to put on one final kick. I tried to get under 21 minutes, but couldn't do it.
Everything about the race was perfect. Even my issues with my IT band weren't a problem and I don't think affected my running in any way. I'm going to continue doing my stretches and exercises to make sure I get through Ragnar and the Columbus marathon.
But there was one minor issue: My IT band that had been bothering my left buttock and causing discomfort all the way down to my knee. I'd been treating it with stretches, exercises and ibuprofen, but I was concerned that it would cause me issues during the race.
I had a half a medium dark roast Timmy's before we warmed up. Coach John, Brian Hagemeier, Ed Soldo and I all went out for a 2K warm up. I ate a Mars bar and did one quick stride-out before getting at the start line, right near the front of the crowd.
Here are my splits according to the GPS:
4:03.90
4:14.28
4:16.83
4:21.18
4:06.44
Total: 21:02.6
The clock said 21:05 as I crossed, so the GPS wasn't entirely accurate, which is normal. My average pace was 4:13 per kilometre.
I was super-happy with this run. As always in a race, I felt like I wanted to walk during the last kilometre. But I grit my teeth and vowed not to walk. I concentrated on keeping the best form that I could while pushing forward with every stride. And once I rounded the last corner towards the finish, I found the energy to put on one final kick. I tried to get under 21 minutes, but couldn't do it.
Everything about the race was perfect. Even my issues with my IT band weren't a problem and I don't think affected my running in any way. I'm going to continue doing my stretches and exercises to make sure I get through Ragnar and the Columbus marathon.
Thursday, September 11, 2014
Tempo Run - 5 Miles easy. Definitely injured.
My left hip/buttock area has been talking to me (screaming at me) for 2 days now. I definitely have something screwed up. It is a pain in my left hip/butt area that gradually has a dull ache down to my knee. We're pretty sure it is iliotibial band syndrome or IT band syndrome for short, or ITBS for shortest. Anyhow, it is very common in runners -- better than half the runners I talked to had it.
The good news is that I likely won't make it worse by running. It will just hurt. And the better news is that as I run more, it hurts less during that run. It just hurts a lot more after the run.
Anyhow for today's tempo run -- since I'm racing tomorrow night -- I just took it easy. a 5 miler (8K) out and back. Here are my splits:
6:01
5:18
5:24
5:21
4:59
4:58
4:59
4:56
5:14 average for the run. Not bad considering I was taking it easy. I was looking for 5-minute K's on the way back, which I had no problem achieving.
We went to Runner's Choice and picked up a foam roller, which everyone recommends as a poor-man's massage therapist. It does seem to work well. Plus I found lots of articles online about stretches one can do to help strengthen the IT band area. So I'm going to work on doing those stretches 3 times a day and work with the foam roller 3 times a day as well.
The good news is that I likely won't make it worse by running. It will just hurt. And the better news is that as I run more, it hurts less during that run. It just hurts a lot more after the run.
Anyhow for today's tempo run -- since I'm racing tomorrow night -- I just took it easy. a 5 miler (8K) out and back. Here are my splits:
6:01
5:18
5:24
5:21
4:59
4:58
4:59
4:56
5:14 average for the run. Not bad considering I was taking it easy. I was looking for 5-minute K's on the way back, which I had no problem achieving.
We went to Runner's Choice and picked up a foam roller, which everyone recommends as a poor-man's massage therapist. It does seem to work well. Plus I found lots of articles online about stretches one can do to help strengthen the IT band area. So I'm going to work on doing those stretches 3 times a day and work with the foam roller 3 times a day as well.
Tuesday, September 9, 2014
Speedwork - 7 x 1 mile repeats. Could be injured...
Coach John had already warned us last Thursday that for those of us who did the Springbank Half Marathon, we'd likely want to take it easier at Speed Work this week. So my plan was to do 5 1-mile repeats at roughly a 7:15 pace, and then see if I felt good enough to step it up to a 7 minute pace for the last two miles.
But as soon as we went out for our warm-up run, I wondered if there was something a bit wonky with my left hip/buttock area. It was sore and it took a bit of running for me to be able to run without a bit of pain.
So I changed my plan. I didn't want to wimp-out, but Megan Jansen and Heather Barrett were looking to do their last speed work before their marathon and half-marathon this weekend, so Jenny offered my services as a pace bunny for their 2 x 2-mile repeats. I gladly obliged. We were aiming for 8 minute miles. Here are our splits:
7:58.28
7:56.95
7:43.64
7:51.11
So the third repeat was a bit quick, but the others were pretty even.
I was feeling sufficiently limbered up by the end of those 4 miles that I continued on with some faster repeats. I started going out for a 7:20 mile and was going to pull the plug after a total of 5 repeats, but I felt so good, I kept going. And then for my seventh, repeat, I stepped it up even further:
7:18.95
7:16.93
7:06.17
It is the last couple that usually tell the tale of how fit one is, so I was happy that, two days after running a tough Half, I was able to turn in this performance.
However, by the time it was all said and done, my hip/buttock was still hurting and continued to nag at me. So it is possible I have a bit of ITBS or hip bursitis. I'm going to take it easy and blast it with ibuprofen for the next couple of days. I may bail on my tempo run on Thursday, but I'm registered for a 5k race on Friday. We'll see if I'm feeling better by then.
But as soon as we went out for our warm-up run, I wondered if there was something a bit wonky with my left hip/buttock area. It was sore and it took a bit of running for me to be able to run without a bit of pain.
So I changed my plan. I didn't want to wimp-out, but Megan Jansen and Heather Barrett were looking to do their last speed work before their marathon and half-marathon this weekend, so Jenny offered my services as a pace bunny for their 2 x 2-mile repeats. I gladly obliged. We were aiming for 8 minute miles. Here are our splits:
7:58.28
7:56.95
7:43.64
7:51.11
So the third repeat was a bit quick, but the others were pretty even.
I was feeling sufficiently limbered up by the end of those 4 miles that I continued on with some faster repeats. I started going out for a 7:20 mile and was going to pull the plug after a total of 5 repeats, but I felt so good, I kept going. And then for my seventh, repeat, I stepped it up even further:
7:18.95
7:16.93
7:06.17
It is the last couple that usually tell the tale of how fit one is, so I was happy that, two days after running a tough Half, I was able to turn in this performance.
However, by the time it was all said and done, my hip/buttock was still hurting and continued to nag at me. So it is possible I have a bit of ITBS or hip bursitis. I'm going to take it easy and blast it with ibuprofen for the next couple of days. I may bail on my tempo run on Thursday, but I'm registered for a 5k race on Friday. We'll see if I'm feeling better by then.
Sunday, September 7, 2014
Springbank Half Marathon - Half Decent Time (1:41:56) but walked A LOT.
By all accounts, this should have been a great half marathon. Still, I was just hoping for something close to my personal best in this race -- 1:41:23 (http://blog.brucelamb.com/2010/09/2010-springbank-half-marathon-good-race.html) back in 2010.
The route started at the cottage near Commissioners Road and took us around the loop 1.5 times before heading up the trail system into Harris Park before it turned around. http://www.gmap-pedometer.com/?r=3368072
I was ultimately hoping for a 1:40 Half in my optimistic case. Something close to my PB in this race (1:41:23) for my mid-range goal, and something faster than I did in the spring in Toledo (1:44:56) for my "holding it together" goal. Anyhow, I started out looking for a 4:44 per kilometre pace which would put me across in 1:40. And I was hoping that if I could get to the turn-around point in Harris Park, I should be able to keep the pace going downhill all the way back.
So the first part of the plan went well. I got through the first 12 kilometres to the turn around without significant problem, despite the fact that it was gradually uphill pretty much the entire way. Here are my splits until the turn-around:
4:29 (downhill)
4:32 (downhill)
4:39 (uphill)
4:33 (downhill)
4:39 (uphill)
4:38 (gradual uphill)
4:44 (gradual uphill)
4:36 (flat on average)
4:38 (gradual uphill)
4:35 (gradual uphill - Terry Fox Parkway)
4:37 (hilly up and down)
4:43 (hilly up and down)
So my time until the turn around was excellent. Aiming for 4:44 on average and I only had two kilometres in the 4:44 range -- even though I was consciously trying to keep it slow. But at the turn-around, the strategy started to unravel. My next kilometre out of Harris Park was slow -- and I was already considering that I might have to take a walk break. But instead, I toughed it out and just decided I'd slow the pace and take it easier. Here are my next splits after the turn-around:
4:55 (hilly up and down)
4:47 (gradual downhill - Terry Fox Parkway)
4:46 (gradual downhill)
And at that point I lost the mental toughness that I know I'll need to get through the marathon. I was struggling -- possibly overheating -- but my legs were telling me they needed a break. So at the water stop before the 16K mark, I actually stopped and took in some water, and then carried on.
4:53 (pace for 570 m.)
0:46 STOPPED
4:50 (flat on average)
So the strategy seemed to work -- a bit. I felt stronger when I took off, but was still struggling up any minor hills, like the little one around Wonderland Gardens. And after that little hill, I had to take another break -- this time just walking:
5:20 (pace for 140 m. -- 0:46)
0:39 WALKED
But, again, I picked up the pace and it wasn't awful. From there on, it was walk run to get to the finish.
4:47 (gradual downhill)
5:06 (pace for 370 m.)
0:43 WALKED
4:40 (pace for 800 m. up the dam hill)
1:06 WALKED
4:36 (pace for 820 m.)
0:53 WALKED
4:43 (for 320 m.)
0:27 WALKED
4:30 (pace for 840 m.)
I was able to kick it up a notch once I saw the finish line and came across strongly in under 1:42 -- but that was about the only thing I was able to salvage from the run.
Jenny came in at just over 1:45 -- which is 3 minutes off her personal best - she found the hills tough as well. Bernie LeForte and Anne Hughes both set personal bests by a wide margin though (5 minutes!).
So it was both a disappointing run for me, and a run that gives me hope for the marathon. Certainly disappointing that I had to walk so much. But when I wasn't walking, my pace was pretty comfortable, despite the hilly course. And my time wasn't awful -- just not as good as I would have liked, especially considering how well training has been going.
Looking at all the times I stopped or walked, if I had been able to keep going, I could have taken 4:34 off my finish time -- 1:37:22. But that wasn't going to happen. What I could have done, though, is sucked it up in the last 2 kilometres. If I hadn't walked during that last 10 minutes, I would have taken 2:20 off my time giving me a personal best and hitting my goal time.
An interesting observation is that when I weighed myself in the morning when I got up, I was 186 lbs. (above my target weight of 181). When I got back from the run, I was at 186 as well -- but I'd consumed water along the course plus 6 or maybe 7 cans of soft drinks and lemonade. That is a lot of fluid that I lost. So maybe the heat was taking its toll and I didn't know it. It was only 19 degrees when we were done the race -- but I'm sure the bright sunshine made it feel more like 25 degrees or more.
A good benchmark for a full marathon is to take your Half time, double it, and add 10 minutes -- although I've never seen that math work for me. But if that match works, I'd be at 3:34 marathon, which is 6 minutes slower than I really should have if I want to qualify for Boston. So I'm going to have to figure this out. There are 6 more weeks until the marathon so I have 3 more weeks of hard training before I start to taper. I think I have to want the good finish time more. I didn't want it enough today. I have to fight the urge to walk. But it would be just so much better if I didn't get that urge to begin with.
My strategy for Columbus may be to get 2 minutes "in the bank" under a 3:30 finish time and then coast at 5 minute K's until the finish. Something worth considering.
The route started at the cottage near Commissioners Road and took us around the loop 1.5 times before heading up the trail system into Harris Park before it turned around. http://www.gmap-pedometer.com/?r=3368072
I was ultimately hoping for a 1:40 Half in my optimistic case. Something close to my PB in this race (1:41:23) for my mid-range goal, and something faster than I did in the spring in Toledo (1:44:56) for my "holding it together" goal. Anyhow, I started out looking for a 4:44 per kilometre pace which would put me across in 1:40. And I was hoping that if I could get to the turn-around point in Harris Park, I should be able to keep the pace going downhill all the way back.
So the first part of the plan went well. I got through the first 12 kilometres to the turn around without significant problem, despite the fact that it was gradually uphill pretty much the entire way. Here are my splits until the turn-around:
4:29 (downhill)
4:32 (downhill)
4:39 (uphill)
4:33 (downhill)
4:39 (uphill)
4:38 (gradual uphill)
4:44 (gradual uphill)
4:36 (flat on average)
4:38 (gradual uphill)
4:35 (gradual uphill - Terry Fox Parkway)
4:37 (hilly up and down)
4:43 (hilly up and down)
So my time until the turn around was excellent. Aiming for 4:44 on average and I only had two kilometres in the 4:44 range -- even though I was consciously trying to keep it slow. But at the turn-around, the strategy started to unravel. My next kilometre out of Harris Park was slow -- and I was already considering that I might have to take a walk break. But instead, I toughed it out and just decided I'd slow the pace and take it easier. Here are my next splits after the turn-around:
4:55 (hilly up and down)
4:47 (gradual downhill - Terry Fox Parkway)
4:46 (gradual downhill)
And at that point I lost the mental toughness that I know I'll need to get through the marathon. I was struggling -- possibly overheating -- but my legs were telling me they needed a break. So at the water stop before the 16K mark, I actually stopped and took in some water, and then carried on.
4:53 (pace for 570 m.)
0:46 STOPPED
4:50 (flat on average)
So the strategy seemed to work -- a bit. I felt stronger when I took off, but was still struggling up any minor hills, like the little one around Wonderland Gardens. And after that little hill, I had to take another break -- this time just walking:
5:20 (pace for 140 m. -- 0:46)
0:39 WALKED
But, again, I picked up the pace and it wasn't awful. From there on, it was walk run to get to the finish.
4:47 (gradual downhill)
5:06 (pace for 370 m.)
0:43 WALKED
4:40 (pace for 800 m. up the dam hill)
1:06 WALKED
4:36 (pace for 820 m.)
0:53 WALKED
4:43 (for 320 m.)
0:27 WALKED
4:30 (pace for 840 m.)
I was able to kick it up a notch once I saw the finish line and came across strongly in under 1:42 -- but that was about the only thing I was able to salvage from the run.
Jenny came in at just over 1:45 -- which is 3 minutes off her personal best - she found the hills tough as well. Bernie LeForte and Anne Hughes both set personal bests by a wide margin though (5 minutes!).
So it was both a disappointing run for me, and a run that gives me hope for the marathon. Certainly disappointing that I had to walk so much. But when I wasn't walking, my pace was pretty comfortable, despite the hilly course. And my time wasn't awful -- just not as good as I would have liked, especially considering how well training has been going.
Looking at all the times I stopped or walked, if I had been able to keep going, I could have taken 4:34 off my finish time -- 1:37:22. But that wasn't going to happen. What I could have done, though, is sucked it up in the last 2 kilometres. If I hadn't walked during that last 10 minutes, I would have taken 2:20 off my time giving me a personal best and hitting my goal time.
An interesting observation is that when I weighed myself in the morning when I got up, I was 186 lbs. (above my target weight of 181). When I got back from the run, I was at 186 as well -- but I'd consumed water along the course plus 6 or maybe 7 cans of soft drinks and lemonade. That is a lot of fluid that I lost. So maybe the heat was taking its toll and I didn't know it. It was only 19 degrees when we were done the race -- but I'm sure the bright sunshine made it feel more like 25 degrees or more.
A good benchmark for a full marathon is to take your Half time, double it, and add 10 minutes -- although I've never seen that math work for me. But if that match works, I'd be at 3:34 marathon, which is 6 minutes slower than I really should have if I want to qualify for Boston. So I'm going to have to figure this out. There are 6 more weeks until the marathon so I have 3 more weeks of hard training before I start to taper. I think I have to want the good finish time more. I didn't want it enough today. I have to fight the urge to walk. But it would be just so much better if I didn't get that urge to begin with.
My strategy for Columbus may be to get 2 minutes "in the bank" under a 3:30 finish time and then coast at 5 minute K's until the finish. Something worth considering.
Thursday, September 4, 2014
Easy Tempo Run - 10.65K with last 2 miles at Half Marathon Pace
Because of the Springbank Half Marathon on Sunday, Coach John wanted us to just take it easy on our tempo run tonight. The goal was to go our easy on a 6 mile (total) run, and then turn it up to Half pace for the last 1.75 miles (at the tunnel). Here are my splits:
5:21
5:02
5:16
5:16
5:09
5:14
5:03
4:52 (pace for 340 m.)
4:39
4:38
4:39
4:23 (pace for 310 m.)
The average pace was exactly 5:00 per K -- and I felt comfortable the entire way. We were carrying on a conversation the way down to the turn around, and I felt good on the way back. A successful run!
5:21
5:02
5:16
5:16
5:09
5:14
5:03
4:52 (pace for 340 m.)
4:39
4:38
4:39
4:23 (pace for 310 m.)
The average pace was exactly 5:00 per K -- and I felt comfortable the entire way. We were carrying on a conversation the way down to the turn around, and I felt good on the way back. A successful run!
Tuesday, September 2, 2014
Mile Repeats - 6 x 1 mile at TD Stadium on a nice night...
When we did our warm-up run, my legs actually felt wobbly at the end, and I was drenched in sweat. So I really wasn't sure how the night was going to go. But when we finally got into the run, I relaxed into it and actually felt pretty good. I had the pleasure of running with Anne Frost and Gord Ball -- both excellent runners -- so we had a pretty quick gaggle of us on the track.
The temperature was about 23 degrees when we started and as the sun went down it was about 18 degrees when we ended. And the humidity that was around at the start of the day had pretty much dissipated. I was aiming for 52 second 200 m. splits -- 1:44 per 400 m. lap. or 6:56 per mile(ish). Here are my splits:
6:53.13
6:54.13
6:54.47
6:52.61
6:50.34
6:42.67
My average pace was 6:51.23 -- well below my target. And, as far as I can tell, the fastest 6 x 1 mile repeats I've ever recorded. The closest I could find was on Sept 1, 2010 -- and even then, my times (out on William Street) were 6:56.67 on average.
There was a 7 x 1 mile repeat I did a few weeks later -- October 12, 2010 -- and I smoked that one: http://blog.brucelamb.com/2010/10/possibly-my-best-speed-work-session-to.html Average pace of 6:43.14 -- so a longer run and faster pace. But I'm still happy with tonight's run!
I'm most proud, though, that I was really able to step it up on the last mile. I clearly had gas in the tank.
The temperature was about 23 degrees when we started and as the sun went down it was about 18 degrees when we ended. And the humidity that was around at the start of the day had pretty much dissipated. I was aiming for 52 second 200 m. splits -- 1:44 per 400 m. lap. or 6:56 per mile(ish). Here are my splits:
6:53.13
6:54.13
6:54.47
6:52.61
6:50.34
6:42.67
My average pace was 6:51.23 -- well below my target. And, as far as I can tell, the fastest 6 x 1 mile repeats I've ever recorded. The closest I could find was on Sept 1, 2010 -- and even then, my times (out on William Street) were 6:56.67 on average.
There was a 7 x 1 mile repeat I did a few weeks later -- October 12, 2010 -- and I smoked that one: http://blog.brucelamb.com/2010/10/possibly-my-best-speed-work-session-to.html Average pace of 6:43.14 -- so a longer run and faster pace. But I'm still happy with tonight's run!
I'm most proud, though, that I was really able to step it up on the last mile. I clearly had gas in the tank.
Sunday, August 31, 2014
16 Mile (24.56 Km) Long Run - A tough run in heavy humidity..
I don't do well in humidity. But, still, you'd think by now after doing runs up to 24+ miles in this training session, a 16 mile run wouldn't be a challenge on a humid day. But you'd think wrong. It seems everyone was being challenged. I just took it easy and ran with Bob Ripley the entire run. Bob was happy with the run -- it was a fair bit faster than he's done generally. Here are our splits:
5:29
5:26
5:39
5:25
5:29
5:30
5:25
5:18
5:20
5:25
5:52
5:46
5:46
5:32
5:13
5:24
5:41
5:42
5:33
5:23
5:25
5:24
5:41
5:44
5:45
5:38 (pace for 560 m.)
We took LOTS of water stops. I drank a cup of water at every chance I got and I was still dehydrated at the end. Our pace, overall, was 5:32 per kilometre. Today, I'll take it!
5:29
5:26
5:39
5:25
5:29
5:30
5:25
5:18
5:20
5:25
5:52
5:46
5:46
5:32
5:13
5:24
5:41
5:42
5:33
5:23
5:25
5:24
5:41
5:44
5:45
5:38 (pace for 560 m.)
We took LOTS of water stops. I drank a cup of water at every chance I got and I was still dehydrated at the end. Our pace, overall, was 5:32 per kilometre. Today, I'll take it!
Thursday, August 28, 2014
Excellent 9 mile tempo run from Gibbons Park
Tonight, the Legendary Marathon Training Coach, John Ferguson, had us doing a 9 mile tempo run. This was the same run as last week, which did not go well for me. But this week was different. Several degrees cooler and virtually no humidity. When I started the run, I felt cautiously optimistic, but by the time I hit the turn-around point (across the walkbridge to Thames Valley Golf Course), I really wasn't sure how it would work out. Erin Visser ran with me for the first couple of kilometres. I was targeting 4:35 per kilometre. Here are my splits:
5:37
5:42
5:19
5:13
5:14
5:17
5:18
4:34
4:35
4:33
4:30 (up Terry Fox Parkway!)
4:32
4:37 (through Harris Park!)
4:27
By any measure, this was a very successful run. I felt strong the whole way. I didn't stop at any water stops. My average pace on the way back was 4:32.61 (7:19/mile). The only time I've run a 9 mile run better was in October 2011 (before my personal best marathon) when I did the first 7 km back in 4:31.14 -- but it was a much different route. (http://blog.brucelamb.com/2011/10/tempo-run-149-km-448-average-pace.html). And this was much faster than my March 29 2012 run (http://blog.brucelamb.com/2012/03/hamstring-treatment-week-20-tempo-run-9.html) when I did it in 4:36 per km and my July 25 2013 run ( http://blog.brucelamb.com/2013/07/9-mile-tempo-run.html) which was 4:35 per km.
It was a good day!
5:37
5:42
5:19
5:13
5:14
5:17
5:18
4:34
4:35
4:33
4:30 (up Terry Fox Parkway!)
4:32
4:37 (through Harris Park!)
4:27
By any measure, this was a very successful run. I felt strong the whole way. I didn't stop at any water stops. My average pace on the way back was 4:32.61 (7:19/mile). The only time I've run a 9 mile run better was in October 2011 (before my personal best marathon) when I did the first 7 km back in 4:31.14 -- but it was a much different route. (http://blog.brucelamb.com/2011/10/tempo-run-149-km-448-average-pace.html). And this was much faster than my March 29 2012 run (http://blog.brucelamb.com/2012/03/hamstring-treatment-week-20-tempo-run-9.html) when I did it in 4:36 per km and my July 25 2013 run ( http://blog.brucelamb.com/2013/07/9-mile-tempo-run.html) which was 4:35 per km.
It was a good day!
Tuesday, August 26, 2014
5 x 1 Mile Repeats on a Humid Day in Gibbons Park
Coach John Ferguson told us to go easy tonight. 31 degrees C before we started, plus the humidity (I heard "feels like 40+ degrees" today on the radio) meant that things could go sideways pretty quickly. He told us to do the first repeat at marathon pace (7:50/mile) -- but we couldn't go that slowly. Here are my splits:
7:20.67
7:14.18
7:13.02
7:10.08
7:00.80
After the first mile, I targeted 7:30 per mile, but I still couldn't go that slowly despite the fact that I was breathing hard. For the last repeat, though, I really wanted to get under 7 minutes -- and probably would have if I hadn't had to do a 180-degree about face a the half mile mark to run back to the starting area.
So, a tough night to run, but we made the best of it. Quite happy with the result!
7:20.67
7:14.18
7:13.02
7:10.08
7:00.80
After the first mile, I targeted 7:30 per mile, but I still couldn't go that slowly despite the fact that I was breathing hard. For the last repeat, though, I really wanted to get under 7 minutes -- and probably would have if I hadn't had to do a 180-degree about face a the half mile mark to run back to the starting area.
So, a tough night to run, but we made the best of it. Quite happy with the result!
Sunday, August 24, 2014
Long Run - 39.41 km (24.5 miles) from Wharncliffe & Briscoe to Port Stanley
Today was the 2nd of 3 Port Stanley runs. Bernie LeForte and I started out at 7:20 AM from Wharncliffe Road at Briscoe and started making our way towards Port Stanley. It was supposed to be a hot humid day, but while I was still overheating, the temperature reached about 22 degrees with a bit of a breeze from the south and overcast. So, as August runs go, the weather wasn't awful. I was targeting 5:17 per kilometre (8:30 per mile). Here are my splits:
5:50
5:35
5:20
5:13
5:11
5:15
5:17
5:16
5:18
5:21
5:15
5:20
5:18
5:08
5:07
5:23
5:23
5:23
5:15
5:13
5:22
5:17
5:16
4:59
5:40
5:28
5:39
5:27
5:19
5:17
5:16
5:19
5:17
5:33
5:31
5:03
5:10
5:22
5:22
4:53 (pace for 410 m.)
Total time: 3:30:06. Average pace: 5:20. So pretty close to my target.
I took extra long breaks in the second half of the run, though, just to cool down. My daughter Karen gave me a couple of extra "in-between" water stops at the 2K marks between the last two water stops and the finish at Port Stanley. She had wash cloths in ice water which did a great job of cooling me down. So, by the end, I finished reasonably strongly.
Was it a great run? No. But it was a good run, and I finished the distance so I'm happy.
5:50
5:35
5:20
5:13
5:11
5:15
5:17
5:16
5:18
5:21
5:15
5:20
5:18
5:08
5:07
5:23
5:23
5:23
5:15
5:13
5:22
5:17
5:16
4:59
5:40
5:28
5:39
5:27
5:19
5:17
5:16
5:19
5:17
5:33
5:31
5:03
5:10
5:22
5:22
4:53 (pace for 410 m.)
Total time: 3:30:06. Average pace: 5:20. So pretty close to my target.
I took extra long breaks in the second half of the run, though, just to cool down. My daughter Karen gave me a couple of extra "in-between" water stops at the 2K marks between the last two water stops and the finish at Port Stanley. She had wash cloths in ice water which did a great job of cooling me down. So, by the end, I finished reasonably strongly.
Was it a great run? No. But it was a good run, and I finished the distance so I'm happy.
Thursday, August 21, 2014
Tempo Run - 9 Miles. Didn't go well...
Tonight was a bit humid and about 25 degrees -- so I wasn't sure how our 9 mile tempo run was going to go. I found out pretty much as soon as I made the turnaround back to Gibbons Park from the walkbridge to the golf club: Not well! I was targeting between 4:30 and 4:35 per km. Here are my splits:
5:28
5:13
5:15
5:17
5:18
5:16
5:16
(Turnaround)
4:32
4:32
4:41
4:42
4:54
5:33
5:17
My average pace was 5:06, which doesn't sound terrible. But my legs felt like lead and so by the time I hit the water stop at the forks (which my original plan was to skip), I was just trying to hold it together. Steve Dixon paced me back for those last 2 kilometres which we just did as a cool-down.
So, pretty much par for the course on a warm, slightly muggy day!
5:28
5:13
5:15
5:17
5:18
5:16
5:16
(Turnaround)
4:32
4:32
4:41
4:42
4:54
5:33
5:17
My average pace was 5:06, which doesn't sound terrible. But my legs felt like lead and so by the time I hit the water stop at the forks (which my original plan was to skip), I was just trying to hold it together. Steve Dixon paced me back for those last 2 kilometres which we just did as a cool-down.
So, pretty much par for the course on a warm, slightly muggy day!
Tuesday, August 19, 2014
Speed Work - 4 x 1 Mile Repeats
Tonight, Coach John had us doing our first set of mile repeats. We were to do 4 repeats with a 2:30 break between each repeat. I was aiming for 52 second 200 splits (6:56 per mile). Here are 1 mile splits:
6:55.14
6:51.82
6:53.74
6:51.08
So I beat my goal with every lap and was able to push it for the last repeat. My average was 6:52.95 per mile -- almost identical to the average I did in April 2013 (6:53 even).
It was a good night!
6:55.14
6:51.82
6:53.74
6:51.08
So I beat my goal with every lap and was able to push it for the last repeat. My average was 6:52.95 per mile -- almost identical to the average I did in April 2013 (6:53 even).
It was a good night!
Sunday, August 17, 2014
Excellent 35.38 km (22.1 mile) Long Run
Today, Coach John had us start with about a 1.6 mile out-and-back in Gibbons park, and then we continued our regular circuit down to Boler and Southdale, over to Wickerson, an out-and-back along Baseline to West Del Borne, back into Byron, up to St. Thomas Aquinas Secondary (Sanatorium & Oxford), and back through the park to Gibbons again.
Marc Labreche, Brian Kilborne and Bernie Laforte let me tag along. They had a very healthy pace all the way back. Here are our splits:
5:44
5:51
5:46
5:34
5:21
5:18
5:20
5:18
5:18
5:24
5:15
5:22
5:34
5:36
5:34
5:21
5:01
5:32
5:05
5:03
5:12
4:59
4:55
5:14
5:02
4:49
5:06
5:07
5:10
5:05
5:10
5:02
5:00
5:08
5:04
4:48 pace for 380 m.
Note that we were considerably faster coming back then we were going out -- and the last 10k were basically a gradual uphill from the far west end of Springbank Park
Average pace 5:16/km over 35.38 kilometres. I'll put this in the books as an excellent run!
Marc Labreche, Brian Kilborne and Bernie Laforte let me tag along. They had a very healthy pace all the way back. Here are our splits:
5:44
5:51
5:46
5:34
5:21
5:18
5:20
5:18
5:18
5:24
5:15
5:22
5:34
5:36
5:34
5:21
5:01
5:32
5:05
5:03
5:12
4:59
4:55
5:14
5:02
4:49
5:06
5:07
5:10
5:05
5:10
5:02
5:00
5:08
5:04
4:48 pace for 380 m.
Note that we were considerably faster coming back then we were going out -- and the last 10k were basically a gradual uphill from the far west end of Springbank Park
Average pace 5:16/km over 35.38 kilometres. I'll put this in the books as an excellent run!
Thursday, August 14, 2014
Awesome 13 Mile Tempo Run...
Today was unseasonably cool -- about 18 degrees C. - so I was cautiously optimistic about how tonight's run would go. We went from Gibbons Park out to the end of Springbank Park, up to the centre of Byron at Boler and Commissioners Roads, and then turned around to come back at a faster-than-marathon pace. I was looking for a return pace of between 4:35 and 4:40 -- believing that this would be realistic to hit on our longest tempo run of the training. Here are my splits.
5:46
5:19
5:18
5:14
5:16
5:11
5:11
5:14
5:07
5:16
5:43 pace for 340 metres.
4:32
4:43
4:35
4:39
4:34
4:40
4:40
4:34
4:34
4:49
4:33 pace for 410 metres (1:52)
On the way back, I took one short 2 minute (or so) break at the forks of the Thames. Other than that, it was a straight run back to Gibbons.
My pace for the second half of the run was 4:37.8 (7:27.3 per mile)-- so right between the 4:35 and 4:40 I was targeting.
Overall, for 20.76 kilometres, my time was 1:43:04 -- 4:58 per kilometre.
Looking at the run a year ago (although my hip had been talking to me that week), it was much better this year -- better than 30 seconds per mile faster this year.
5:46
5:19
5:18
5:14
5:16
5:11
5:11
5:14
5:07
5:16
5:43 pace for 340 metres.
4:32
4:43
4:35
4:39
4:34
4:40
4:40
4:34
4:34
4:49
4:33 pace for 410 metres (1:52)
On the way back, I took one short 2 minute (or so) break at the forks of the Thames. Other than that, it was a straight run back to Gibbons.
My pace for the second half of the run was 4:37.8 (7:27.3 per mile)-- so right between the 4:35 and 4:40 I was targeting.
Overall, for 20.76 kilometres, my time was 1:43:04 -- 4:58 per kilometre.
Looking at the run a year ago (although my hip had been talking to me that week), it was much better this year -- better than 30 seconds per mile faster this year.
Tuesday, August 12, 2014
A very wet 6 x 1K speed work...
We were just in the middle of our warm up for our 6 x 1K repeats tonight when the heavens opened up and there was a deluge of rain that came down. While it didn't stop us from running our repeats, it didn't exactly allow us to run our target paces either. I was hoping for anywhere between a 4:05 and 4:10 per kilometre pace. Here are my splits:
4:13
4:22
4:18
4:17
4:11
4:21
An average of 4:17 per kilometre -- so, roughly 6:54 per mile. Not what I wanted, but not awful either, considering that my shoes were carrying about 2 lbs of water each!
4:13
4:22
4:18
4:17
4:11
4:21
An average of 4:17 per kilometre -- so, roughly 6:54 per mile. Not what I wanted, but not awful either, considering that my shoes were carrying about 2 lbs of water each!
Sunday, August 10, 2014
18 Mile Long Run, with 9 Miles at Marathon Pace
Today we did our long run from Gibbons Park out to the "swaybacks" (hills) at Wickerson and Southdale Road, and then back. The Legendary John Ferguson wanted us to do a pace run for the 9 miles back to Gibbons Park. I was originally going to target 4:55 kilometres on the way back, but when I met up with Marc Labreche and Brian Kilborn at the halfway mark, they wanted to do 5 minute K's back, and I was fine with that.
It was a relatively hot day. When we started, it was about 18 degrees C. but when we finished it was around 25 C. But there was little, if any, humidity. On the way back, though, I stopped every chance I got -- the regular spots, plus Saturn Playground -- and I was having some GI issues (both during the run and afterwards) so I had to stop extra long to address those issues.
Here are my splits:
6:09
5:43
5:30
5:27
5:27
5:25
5:24
5:26
5:24
5:35
5:27
5:11
5:09
5:14
5:15
5:02
4:43
4:58
4:59
4:52
4:59
4:59
4:57
4:59
5:00
4:57
4:55
4:56
4:39 (pace for 0.3 km)
My average pace for the 'pace' part of the run was 4:57.48 per kilometre -- so pretty close to the 4:55 I was originally targeting. The heat was an issue, but not as bad as I thought it would be. On the other hand, I did get some extra-long breaks because of my GI issues which allowed me to cool down more than otherwise would be the case. GI issues or no GI issues, my legs felt strong at the end, which bodes well. My average pace for the entire run was 5:12, which also bodes well.
It was a relatively hot day. When we started, it was about 18 degrees C. but when we finished it was around 25 C. But there was little, if any, humidity. On the way back, though, I stopped every chance I got -- the regular spots, plus Saturn Playground -- and I was having some GI issues (both during the run and afterwards) so I had to stop extra long to address those issues.
Here are my splits:
6:09
5:43
5:30
5:27
5:27
5:25
5:24
5:26
5:24
5:35
5:27
5:11
5:09
5:14
5:15
5:02
4:43
4:58
4:59
4:52
4:59
4:59
4:57
4:59
5:00
4:57
4:55
4:56
4:39 (pace for 0.3 km)
My average pace for the 'pace' part of the run was 4:57.48 per kilometre -- so pretty close to the 4:55 I was originally targeting. The heat was an issue, but not as bad as I thought it would be. On the other hand, I did get some extra-long breaks because of my GI issues which allowed me to cool down more than otherwise would be the case. GI issues or no GI issues, my legs felt strong at the end, which bodes well. My average pace for the entire run was 5:12, which also bodes well.
Thursday, August 7, 2014
9 mile (14K) Tempo Run from Gibbons Park
Ran with Marc Labreche for the majority of this run. Here are our splits:
5:35
5:19
5:24
5:05
5:14
5:17
5:19
Average Pace: 5:19
On the way back we were targeting 4:35 per k. I didn't have my GPS with me, so I wasn't able to track our pace during the run.
4:39
4:29
4:25
4:27
4:42
4:39
4:43
Average Pace: 4:34.85 (7:22.5/mile)
Close enough!
Average pace overall was 4:55/kilometre -- basically marathon pace for 14 km! And about the same time as the excellent run I had last year on the same course: http://blog.brucelamb.com/2013/07/9-mile-tempo-run.html
5:35
5:19
5:24
5:05
5:14
5:17
5:19
Average Pace: 5:19
On the way back we were targeting 4:35 per k. I didn't have my GPS with me, so I wasn't able to track our pace during the run.
4:39
4:29
4:25
4:27
4:42
4:39
4:43
Average Pace: 4:34.85 (7:22.5/mile)
Close enough!
Average pace overall was 4:55/kilometre -- basically marathon pace for 14 km! And about the same time as the excellent run I had last year on the same course: http://blog.brucelamb.com/2013/07/9-mile-tempo-run.html
Tuesday, August 5, 2014
Speed Work - 1K Repeats x 6
During the Civic Holiday long weekend, I didn't get a long run in. So, I thought with my muscles all nice and relaxed and repaired, I'd have a great speed work session tonight.
BUT. But, I did a mountain bike ride yesterday morning. And then played a couple of chukkers of polo in the afternoon. So by this morning, I had lots of sore muscles. So much for being repaired!
Anyhow, I figured I'd go out tonight and do our 1 kilometre repeats at a target pace of 4:10 (50 seconds per 200 m. segment) with a 2 minute break between each repeat.
Here are my splits:
4:07
4:09
4:07
4:09
4:10
4:04
My average pace was a bit under 4:08 per kilometre. The best comparison I could find was from 2011 (http://blog.brucelamb.com/2011/08/1-km-repeats.html) (4:07.33 for 6k, 4:08.7 for 7k) so I'm pretty happy with the run.
BUT. But, I did a mountain bike ride yesterday morning. And then played a couple of chukkers of polo in the afternoon. So by this morning, I had lots of sore muscles. So much for being repaired!
Anyhow, I figured I'd go out tonight and do our 1 kilometre repeats at a target pace of 4:10 (50 seconds per 200 m. segment) with a 2 minute break between each repeat.
Here are my splits:
4:07
4:09
4:07
4:09
4:10
4:04
My average pace was a bit under 4:08 per kilometre. The best comparison I could find was from 2011 (http://blog.brucelamb.com/2011/08/1-km-repeats.html) (4:07.33 for 6k, 4:08.7 for 7k) so I'm pretty happy with the run.
Thursday, July 31, 2014
11 Mile Tempo Run
Tonight's tempo run looked like it might be a pretty good one. A bit warm to start (24 degrees C.), but not terrible. We took it really easy on the way out, but on the way back, we pushed it. I was looking for 4:30 to 4:35 per kilometre. Here are my splits:
5:48
5:08
5:42
5:33
5:30
5:26
5:30
5:24
5:21 (pace for 910 m.)
4:26
4:30
4:28
4:33
4:36
4:41
5:13
5:16
4:37 (pace for 870 m.)
Tom Fernandez paced with me one the way back. Tom is a very strong runner and did a great job of keeping a consistent pace. I felt badly when going up Riverview Drive, I hit the 4:41 pace and felt it was falling apart so we took a walk break, and then trotted the rest of the way in with a quick water stop at the forks of the Thames.
Overall, my 'fast' pace was 4:42 over the full 9 kilometres back, but for those first 6K, it was 4:32.3 (7:18.5 per mile). Certainly, this 'fast' pace is better than I've done in recent memory. And overall, it compares well to one of my best long tempo runs last year where my average pace overall was 7:28 per mile (but with no trotting back).
My average was 5:06 over the 18 kilometres (a bit over 11 miles).
5:48
5:08
5:42
5:33
5:30
5:26
5:30
5:24
5:21 (pace for 910 m.)
4:26
4:30
4:28
4:33
4:36
4:41
5:13
5:16
4:37 (pace for 870 m.)
Tom Fernandez paced with me one the way back. Tom is a very strong runner and did a great job of keeping a consistent pace. I felt badly when going up Riverview Drive, I hit the 4:41 pace and felt it was falling apart so we took a walk break, and then trotted the rest of the way in with a quick water stop at the forks of the Thames.
Overall, my 'fast' pace was 4:42 over the full 9 kilometres back, but for those first 6K, it was 4:32.3 (7:18.5 per mile). Certainly, this 'fast' pace is better than I've done in recent memory. And overall, it compares well to one of my best long tempo runs last year where my average pace overall was 7:28 per mile (but with no trotting back).
My average was 5:06 over the 18 kilometres (a bit over 11 miles).
Tuesday, July 29, 2014
Speed Work - Loops around Harris Park
Tonight we did a 1 mile warm-up from Gibbons Park to Harris Park, and then 4 loops around the park: A speed run up the roadway to Ridout Street. An easy run down the Queens Ave. bridge across the Thames River. A speed run on the west side of the river (roughly 750 m.). An easy run across Blackfriars Bridge into Harris Park. Repeat 3 more times. Here are my Speed splits:
Up the Hill:
1:28.67 (4:41 pace)
1:27.80 (4:50 pace)
1:26.52 (4:29 pace)
1:24.02 (4:23 pace)
750 m. Path:
3:06.15 (4:11 pace)
3:03.15 (4:06 pace)
2:58.75 (4:00 pace)
2:54.70 (3:56 pace)
Even though after each run I felt like I'd left it all out there, I was able to get continually faster.
Looking at last year's workout, my average time on the 750 m. stretch was 3:03. Tonight it was 3:00.7 -- so over 2 seconds faster. (The hill route was slightly different, so the times are off by quite a bit there.)
It was a cool night (19 degrees C.), which helped me a lot. I felt that I was just battling the road, and not the heat.
Tonight was an excellent run!
Up the Hill:
1:28.67 (4:41 pace)
1:27.80 (4:50 pace)
1:26.52 (4:29 pace)
1:24.02 (4:23 pace)
750 m. Path:
3:06.15 (4:11 pace)
3:03.15 (4:06 pace)
2:58.75 (4:00 pace)
2:54.70 (3:56 pace)
Even though after each run I felt like I'd left it all out there, I was able to get continually faster.
Looking at last year's workout, my average time on the 750 m. stretch was 3:03. Tonight it was 3:00.7 -- so over 2 seconds faster. (The hill route was slightly different, so the times are off by quite a bit there.)
It was a cool night (19 degrees C.), which helped me a lot. I felt that I was just battling the road, and not the heat.
Tonight was an excellent run!
Sunday, July 27, 2014
Port Stanley Run - Aimed for 34 kilometres, did 28.7 km...
Today we did our first of 3 Port Stanley runs this marathon training season. Bernie, John DePutter, Marc Labreche, Brian ____ and I took off from the Saturn dealership at Wharncliffe and Southdale at 7:35. By the time I was two miles into the run, I already knew I was going to have a tough time of it near the end as I was already starting to heat up.
By the time we got to the split in the road at St. Thomas 21 kilometres in, I knew that I wouldn't be able to finish it today. Just too hot. So I pulled the plug. Chris Lanooy and his wife Ellen were manning that water stop so they agreed to drive me to the finish line. But after about 5 minutes into our car ride back (with all windows open), the cool breeze cooled me down very quickly and I actually felt okay. So they dropped me at a hydration stop 7.5 kilometres from the finish and I waited there for Jenny to come along. I joined her (and barely managed to keep up) -- but got in a total of 28.7 kilometres -- so I salvaged what would have been a very disappointing run.
Here are my splits:
5:51
5:11
5:16
5:18
5:23
5:13
5:18
5:09
5:18
5:11
5:09
5:07
5:17
5:15
5:14
5:13
5:15
5:13
5:16
5:22
5:03
5:25 (Joined Jenny)
5:23
5:23
5:17
5:23
5:19
5:06
4:49 (pace for 670 m.)
The average pace was 5:16 per kilometre -- so pretty acceptable pace for what was to be an easy run. And, other than the over-heating part, my pace was actually quite comfortable.
The only other challenge was a bit of cramping in my calves and left hamstring. The strategy of eating a dried apricot for each kilometre worked quite well (and was about the right amount).
Next time, I want to complete the 22.7 miles (34 k) -- and if the weather is cooler, I should be able to do it.
By the time we got to the split in the road at St. Thomas 21 kilometres in, I knew that I wouldn't be able to finish it today. Just too hot. So I pulled the plug. Chris Lanooy and his wife Ellen were manning that water stop so they agreed to drive me to the finish line. But after about 5 minutes into our car ride back (with all windows open), the cool breeze cooled me down very quickly and I actually felt okay. So they dropped me at a hydration stop 7.5 kilometres from the finish and I waited there for Jenny to come along. I joined her (and barely managed to keep up) -- but got in a total of 28.7 kilometres -- so I salvaged what would have been a very disappointing run.
Here are my splits:
5:51
5:11
5:16
5:18
5:23
5:13
5:18
5:09
5:18
5:11
5:09
5:07
5:17
5:15
5:14
5:13
5:15
5:13
5:16
5:22
5:03
5:25 (Joined Jenny)
5:23
5:23
5:17
5:23
5:19
5:06
4:49 (pace for 670 m.)
The average pace was 5:16 per kilometre -- so pretty acceptable pace for what was to be an easy run. And, other than the over-heating part, my pace was actually quite comfortable.
The only other challenge was a bit of cramping in my calves and left hamstring. The strategy of eating a dried apricot for each kilometre worked quite well (and was about the right amount).
Next time, I want to complete the 22.7 miles (34 k) -- and if the weather is cooler, I should be able to do it.
Thursday, July 24, 2014
9 mile (14 kilometre) Tempo Run from Gibbons Park
Tonight we were on for a 9 mile tempo run. A bit shorter than last week, but still long enough that it was going to be a challenge. As always, I didn't know what I would be capable of. The temperature was excellent for July -- around 20 degrees C. But I had three Guinness at lunch a few hours prior, and it was only 2 days since the Speed Work ladder that had me struggling during the last half.
Anyhow, my general plan was to go our really comfortably, and then try to hit 4:30 per kilometre on the way back for as long as I could. And if I did any kilometre slower than a 4:40, I'd take a break and try to muddle through. Sort of counter-intuitive, I know: If I go slowly, I get to take a break. But my mindset (and that of most competitors) is to not get broken by the goal.
Here are my splits:
5:50
5:28
5:39
5:20
5:11
5:22
5:17
4:34
4:33
4:34
4:33
4:37
4:49 (up Harris Park hill)
4:51 (just trying to get back)
So my average for the full 9 miles was 5:03. But my average pace for the 7 'fast' kilometres was 4:38.7 (7:29/mile) -- 4:34 (7:21/mile) if you just look at the first 5 kilometres. Anyhow, it is what it is. I didn't have anything more in the legs to get me back any faster. Not as good as my run last week, nor as good as the 9-miler on July 25 2013.
Anyhow, my general plan was to go our really comfortably, and then try to hit 4:30 per kilometre on the way back for as long as I could. And if I did any kilometre slower than a 4:40, I'd take a break and try to muddle through. Sort of counter-intuitive, I know: If I go slowly, I get to take a break. But my mindset (and that of most competitors) is to not get broken by the goal.
Here are my splits:
5:50
5:28
5:39
5:20
5:11
5:22
5:17
4:34
4:33
4:34
4:33
4:37
4:49 (up Harris Park hill)
4:51 (just trying to get back)
So my average for the full 9 miles was 5:03. But my average pace for the 7 'fast' kilometres was 4:38.7 (7:29/mile) -- 4:34 (7:21/mile) if you just look at the first 5 kilometres. Anyhow, it is what it is. I didn't have anything more in the legs to get me back any faster. Not as good as my run last week, nor as good as the 9-miler on July 25 2013.
Tuesday, July 22, 2014
Speed Work - Ladder from 400 m. to 1600 m. and back down to 400 m again.
Today we were doing a "ladder" at TD Stadium at Western University. We started with a 400 m. lap of the track, a 200 m. jog break, an 800 m. (2 laps) of the track, a 200 m. break -- up to 1600 m., and then back down to 400 m. again. It was 30 degrees C. when we drove into the parking lot at Western, and I was aiming for 1:40 per 400 m. lap. Here are my splits:
1:36
3:20 (1:40/lap)
5:06 (1:42/lap)
7:08 (1:47/lap)
5:31 (1:50/lap)
3:46 (1:53/lap)
1:36
As you can see, my times got worse and worse until the last lap where I was able to drag my butt around the track in an acceptable time.
My legs felt like lead during the 1600 m., 1200 m. and 800 m. runs down the ladder. It was all I could do to keep running. But I'm glad I did.
Looking at the average lap pace for my other 1600 m. ladders, here is how this one compares:
August 10, 2010: 1:43/lap
August 10, 2011: 1:41/lap
August 8, 2012: 1:46/lap
July 23, 2013: 1:44/lap
Tonight: 1:45/lap
So, it wasn't great, but it wasn't awful either. I was happy with my last lap because it was as fast as any I've done except for back in 2010 (1:26).
But, it is what it is. Some nights are better than others.
1:36
3:20 (1:40/lap)
5:06 (1:42/lap)
7:08 (1:47/lap)
5:31 (1:50/lap)
3:46 (1:53/lap)
1:36
As you can see, my times got worse and worse until the last lap where I was able to drag my butt around the track in an acceptable time.
My legs felt like lead during the 1600 m., 1200 m. and 800 m. runs down the ladder. It was all I could do to keep running. But I'm glad I did.
Looking at the average lap pace for my other 1600 m. ladders, here is how this one compares:
August 10, 2010: 1:43/lap
August 10, 2011: 1:41/lap
August 8, 2012: 1:46/lap
July 23, 2013: 1:44/lap
Tonight: 1:45/lap
So, it wasn't great, but it wasn't awful either. I was happy with my last lap because it was as fast as any I've done except for back in 2010 (1:26).
But, it is what it is. Some nights are better than others.
Thursday, July 17, 2014
Tempo Run - 10 miles, to Pump House and Back
Tonight the legendary John Ferguson had us doing a 10 mile out-and-back tempo run, with the first half slower than marathon pace and the return half faster. It was a very nice night for July -- about 23 degrees C and not humid at all. I had high hopes.
I was targeting 5:20 per K going out, and 4:35 coming back. Here are my splits:
5:24
5:13
5:14
5:20
5:21
5:24
5:08
5:16
4:37
4:31
4:35
4:38
4:33
4:33
4:41
4:32
So my average going out was 5:17.5 (8:31/mile) going out and exactly 4:35 (7:23/mile) coming back. I did stop at the forks of the Thames for a couple of minutes to cool down a bit, but then picked up the pace right away again.
This certainly ranks right up there with one of my best tempo runs. I had a good 9 miler on a similar route last year with a 4:36/k fast pace, and another on October 25 2011 that was just 9 miles and flat (but windy) where I did 4:30.6 per km.
I was targeting 5:20 per K going out, and 4:35 coming back. Here are my splits:
5:24
5:13
5:14
5:20
5:21
5:24
5:08
5:16
4:37
4:31
4:35
4:38
4:33
4:33
4:41
4:32
So my average going out was 5:17.5 (8:31/mile) going out and exactly 4:35 (7:23/mile) coming back. I did stop at the forks of the Thames for a couple of minutes to cool down a bit, but then picked up the pace right away again.
This certainly ranks right up there with one of my best tempo runs. I had a good 9 miler on a similar route last year with a 4:36/k fast pace, and another on October 25 2011 that was just 9 miles and flat (but windy) where I did 4:30.6 per km.
Tuesday, July 15, 2014
Speed Work: 4 Fartleks around Gibbons Park followed by 4 hill repeats, 20 push-ups, 20 sit-ups and 2:10 plank
Today at Speed Work, the Legendary John Ferguson had us do 4 Fartleks (high speed runs followed by recovery) around Gibbons Park. There was a longer and a shorter segment with rest periods in between. I don't have the distances or paces -- just the times:
2:07 Speed 1 (washrooms to large-ish tree at southeast corner of park, just north of parking lot)
2:12 rest
2:40 Speed 2 (large tree north of tennis courts to last pine tree before path)
1:38 rest
2:16 Speed 1
2:28 rest
2:41 Speed 2
1:55 rest
2:13 Speed 1
2:37 rest
2:38 Speed 2
1:56 rest
2:12 Speed 1
2:44 rest
2:32 Speed 2
We left it all out there on the last Speed segment.
We then did hill repeats from the west end of the parking lot, straight up the hill to the stop sign, followed by a slow jog back down to the base again. Here are my splits:
1:37
1:34
1:33
1:33
I was totally wiped out by the end. But then came 20 push-ups, 20 sit-ups and a 2:10 plank.
A great work-out!
2:07 Speed 1 (washrooms to large-ish tree at southeast corner of park, just north of parking lot)
2:12 rest
2:40 Speed 2 (large tree north of tennis courts to last pine tree before path)
1:38 rest
2:16 Speed 1
2:28 rest
2:41 Speed 2
1:55 rest
2:13 Speed 1
2:37 rest
2:38 Speed 2
1:56 rest
2:12 Speed 1
2:44 rest
2:32 Speed 2
We left it all out there on the last Speed segment.
We then did hill repeats from the west end of the parking lot, straight up the hill to the stop sign, followed by a slow jog back down to the base again. Here are my splits:
1:37
1:34
1:33
1:33
I was totally wiped out by the end. But then came 20 push-ups, 20 sit-ups and a 2:10 plank.
A great work-out!
Tuesday, July 8, 2014
Parloff Relay at TD Waterhouse Stadium
Today we did a Parloff Relay at the track at Western University. This workout is always a favourite because it is over relatively quickly (25 minutes) and yet you're working as hard as ever. Basically, The Legendary John Ferguson has everyone pair up with a partner of roughly equal speed and then he starts the run around the track with one member of each team. That member goes around the track as fast as they can and then hands the baton to the other member of the team to do the same. This continues with each member of the two-person team completing a lap and handing the baton to the other partner until they are done at least a grand total time of 25 minutes. If you are handed the baton at 24:59, you still have to complete your lap!
Jenny and I joined up again. Here are our splits:
1:50 (Jenny)
1:31 (Me)
1:44 (Jenny)
1:29 (Me)
1:40 (Jenny)
1:32 (Me)
1:37 (Jenny)
1:29 (Me)
1:35 (Jenny)
1:29 (Me)
1:33 (Jenny)
1:31 (Me)
1:34 (Jenny)
1:31 (Me)
1:36 (Jenny)
1:29 (Me)
My average of the 8 laps was 1:30.13 which isn't terrible. I was hoping for between 1:20 and 1:30, but was working hard to even get the 1:30s. There was a pretty stiff headwind on the east side of the track that may have had an impact. The temperature was cool, though, for July -- roughly 20 degrees C.
Here are the comparison times:
1:29.53 http://blog.brucelamb.com/2013/02/speed-work-parloff-relay-at-thompson.html
1:32.88 http://blog.brucelamb.com/2012/07/jenny-and-i-did-parloff-relay-today-at.html
1:32.62 http://blog.brucelamb.com/2012/02/hamstring-treatment-week-14-4-miles.html
1:23 http://blog.brucelamb.com/2011/09/speed-work-parloff-relay-part-deux.html
1:30:62 http://blog.brucelamb.com/2011/07/speed-work-parloff-relay.html
So this is my second fastest time on the outdoor track -- and about half a second faster than I was in July the year that I set my marathon personal best in November. So I may be 'in the zone'. Let's hope!
Jenny and I joined up again. Here are our splits:
1:50 (Jenny)
1:31 (Me)
1:44 (Jenny)
1:29 (Me)
1:40 (Jenny)
1:32 (Me)
1:37 (Jenny)
1:29 (Me)
1:35 (Jenny)
1:29 (Me)
1:33 (Jenny)
1:31 (Me)
1:34 (Jenny)
1:31 (Me)
1:36 (Jenny)
1:29 (Me)
My average of the 8 laps was 1:30.13 which isn't terrible. I was hoping for between 1:20 and 1:30, but was working hard to even get the 1:30s. There was a pretty stiff headwind on the east side of the track that may have had an impact. The temperature was cool, though, for July -- roughly 20 degrees C.
Here are the comparison times:
1:29.53 http://blog.brucelamb.com/2013/02/speed-work-parloff-relay-at-thompson.html
1:32.88 http://blog.brucelamb.com/2012/07/jenny-and-i-did-parloff-relay-today-at.html
1:32.62 http://blog.brucelamb.com/2012/02/hamstring-treatment-week-14-4-miles.html
1:23 http://blog.brucelamb.com/2011/09/speed-work-parloff-relay-part-deux.html
1:30:62 http://blog.brucelamb.com/2011/07/speed-work-parloff-relay.html
So this is my second fastest time on the outdoor track -- and about half a second faster than I was in July the year that I set my marathon personal best in November. So I may be 'in the zone'. Let's hope!
Tuesday, July 1, 2014
5 x 1 Kilometre Repeats at Gibbons Park...
Today was Canada Day and so we ran our 8th Annual Canada Day Half Marathon this morning, going from Tim Hortons in Lucan to Brian Watson's home on Lumb Court in London -- 22 Km. But I didn't get to run it. I was managing the water stops and course, so there was no time for me (or Brian, for that matter) to get out for a run. So we joined what was left of the Runner's Choice marathon training group to do speed work tonight. We were to do 4, 5 or 6 repeats of 1 kilometre. I originally chose 4 because (a) it was muggy and (b) my right knee was already sore from climbing in and out of the truck 60+ times to spray paint the roads, pound in the K markers and then take them out again! I was aiming for 4:20s per km. followed by a 2 minute break after each lap. Here are my splits:
4:12
4:20ish (screwed up my watch)
4:20
4:25
4:21
I was definitely working hard. I eventually found the halfway point marker on the path and used that to gauge my pace a bit better -- although on the 4th lap it didn't help much!
Looking at previous speed work sessions, these were a bit slow -- but on different conditions:
http://blog.brucelamb.com/2010/08/speed-work-5-x-1000-m.html (on William Street - 4:11 per k.)
http://blog.brucelamb.com/2012/03/hamstring-treatment-week-16-speed-work.html (Thompson Arena track - 4:20.4/k.)
http://blog.brucelamb.com/2011/08/1-km-repeats.html (Gibbons Park - 7 repeats - 4:05 for the first 5)
So still a ways to go to hit my August 2011 7x1 km times.
4:12
4:20ish (screwed up my watch)
4:20
4:25
4:21
I was definitely working hard. I eventually found the halfway point marker on the path and used that to gauge my pace a bit better -- although on the 4th lap it didn't help much!
Looking at previous speed work sessions, these were a bit slow -- but on different conditions:
http://blog.brucelamb.com/2010/08/speed-work-5-x-1000-m.html (on William Street - 4:11 per k.)
http://blog.brucelamb.com/2012/03/hamstring-treatment-week-16-speed-work.html (Thompson Arena track - 4:20.4/k.)
http://blog.brucelamb.com/2011/08/1-km-repeats.html (Gibbons Park - 7 repeats - 4:05 for the first 5)
So still a ways to go to hit my August 2011 7x1 km times.
Thursday, June 26, 2014
7 Mile Tempo Run from Gibbons Park to Wonderland Bridge and Back...
Tonight, it was reasonably warm out -- roughly 27 degrees C although the "humidex" apparently was at 32. Johnny wanted us doing a light workout -- so a maximum of 7 miles out and back, but with the second half faster than marathon pace.
Of course, the joy of running down the paths along the Thames River in London Ontario is that the way back (when we step up the pace) is upstream, as it were.
Here are my splits:
5:33/km
5:03
5:32
5:32
5:20
5:14 (pace - 780 m.)
4:35
4:38
4:37
4:39
4:48
4:50 (pace - 770 m.)
I got through the first 4 km back to Gibbons Park and passed the water stop at the forks of the Thames -- but I didn't stop because I thought I had it in me to keep the pace for the full 3.5 miles back. I was wrong, and my time fell apart as I climbed the Harris Park hill.
The overall average pace was 5:02 -- so just a hair over a 3:30 marathon pace. My pace for the 3.5 miles back was 4:41 per km (7:32 per mile), which wasn't terrible considering the heat.
On the plus side, I worked hard the entire way, and my legs were tired at the end. But I didn't overheat. So, all in all, I was happy with the run.
Of course, the joy of running down the paths along the Thames River in London Ontario is that the way back (when we step up the pace) is upstream, as it were.
Here are my splits:
5:33/km
5:03
5:32
5:32
5:20
5:14 (pace - 780 m.)
4:35
4:38
4:37
4:39
4:48
4:50 (pace - 770 m.)
I got through the first 4 km back to Gibbons Park and passed the water stop at the forks of the Thames -- but I didn't stop because I thought I had it in me to keep the pace for the full 3.5 miles back. I was wrong, and my time fell apart as I climbed the Harris Park hill.
The overall average pace was 5:02 -- so just a hair over a 3:30 marathon pace. My pace for the 3.5 miles back was 4:41 per km (7:32 per mile), which wasn't terrible considering the heat.
On the plus side, I worked hard the entire way, and my legs were tired at the end. But I didn't overheat. So, all in all, I was happy with the run.
Tuesday, June 24, 2014
Speed Work - Ladder from 400 m. to 1000 m. and back down again...
It was a rainy ol' day at TD Waterhouse Stadium for our speed workout tonight. But a surprising number of people showed up and the rain subsided by the time we actually got into the workout. Here is how my splits were:
400 m.: 1:34 (47 sec. per 200 m.)
600 m.: 2:28 (49 sec.)
800 m.: 3:18 (49.5 sec.)
1000 m.: 4:12 (50.5 sec.)
800 m.: 3:22 (50.5 sec.)
600 m.: 2:30 (50 sec.)
400 m.: 1:32 (46 sec.)
My average per 200 m. "lap" was 49.39 seconds, which is a full second per 200 m. faster than February 5, 2013, and just a hair slower than the 49.28 I did in July 2010 (http://blog.brucelamb.com/2010/07/speed-work-ladder-in-rain.html).
400 m.: 1:34 (47 sec. per 200 m.)
600 m.: 2:28 (49 sec.)
800 m.: 3:18 (49.5 sec.)
1000 m.: 4:12 (50.5 sec.)
800 m.: 3:22 (50.5 sec.)
600 m.: 2:30 (50 sec.)
400 m.: 1:32 (46 sec.)
My average per 200 m. "lap" was 49.39 seconds, which is a full second per 200 m. faster than February 5, 2013, and just a hair slower than the 49.28 I did in July 2010 (http://blog.brucelamb.com/2010/07/speed-work-ladder-in-rain.html).
Tuesday, June 10, 2014
First Speed work of 2014 Summer Program: 6 x 600 m. repeats
Nice night -- roughly 22 degrees C. Was aiming for 2:30 per 600 m. repeat (2 minute break) and hoping to step it up to 2:15 for the last lap. Got the first part right! Here are my splits:
2:24
2:24
2:23
2:25
2:27
2:23
So an average of 2:24 (4:00 per km.)
Compared to June 2011, about 3 seconds off per repeat from what I did at the start of 2011.
2:24
2:24
2:23
2:25
2:27
2:23
So an average of 2:24 (4:00 per km.)
Compared to June 2011, about 3 seconds off per repeat from what I did at the start of 2011.
Sunday, April 20, 2014
17.72 km Long Run - 5:08 average pace...
One week before the Toledo Half. The run went really well. Started at 4 degrees C. and had a hard time keeping the pace slow enough. Here are my splits:
6:09
5:10
5:00
5:00
5:12
5:02
5:01
5:00
5:19
4:53
4:52
5:03
5:01
5:11
5:14
5:15
5:01
4:52 (720 m.)
We were carrying on a conversation the entire way. If you take off that first km where we were just warming up, we're at about 5 minute kms pretty close to the whole time -- and we were really trying to get down to 5:20. But then we'd start chatting again and pick up the pace. A great day for a run!
6:09
5:10
5:00
5:00
5:12
5:02
5:01
5:00
5:19
4:53
4:52
5:03
5:01
5:11
5:14
5:15
5:01
4:52 (720 m.)
We were carrying on a conversation the entire way. If you take off that first km where we were just warming up, we're at about 5 minute kms pretty close to the whole time -- and we were really trying to get down to 5:20. But then we'd start chatting again and pick up the pace. A great day for a run!
Sunday, April 13, 2014
Practise "Half" Marathon - 19 km at 5:01 pace...
Today's run wasn't nearly as good as last week's -- although it was a bit faster. We went out looking for 5 minute kilometres which is pretty much what we hit -- but it wasn't pretty and I took lots of break. My legs felt like lead.
I think the key problem was that it is was relatively warm (and I'm not in the condition I should be). But it was 17 degrees and sunny when we left Victoria Park 45 minutes after I finished -- and I think it was about the same temperature through most of my run in the park.
Jed ran with me for the first 4 miles or so, but then on the little hill heading up to the Guy Lombardo Museum, he tweaked his hamstring. I strongly suggested he just jog back to the start, which he did.
Anyhow, here are my splits:
4:51
4:55
4:54
4:50
4:58
4:50
4:48
4:54
5:02 (up hill after dam)
5:06
4:56
5:03
5:06
5:08
5:10
5:07
5:11
5:30
5:04
So an overall pace of 5:01 but only 19 kilometres. The quick pace for the first half (generally downhill) was offset by the more sluggish pace at the second half. And I didn't have anything left to move myself faster. I took long breaks at the water stops in the second half as well, just to cool down.
But, I guess, I got through it and the average pace while I was actually running wasn't awful. I certainly felt better about the run after a few beverages in Victoria Park!
My hope for Toledo is that (a) it is cool (which isn't looking good) and (b) it has insignificant hills (which I've heard is promising). Plus with a week or so taper, my muscles may be better at leaving it all out there. So we'll see.
I think the key problem was that it is was relatively warm (and I'm not in the condition I should be). But it was 17 degrees and sunny when we left Victoria Park 45 minutes after I finished -- and I think it was about the same temperature through most of my run in the park.
Jed ran with me for the first 4 miles or so, but then on the little hill heading up to the Guy Lombardo Museum, he tweaked his hamstring. I strongly suggested he just jog back to the start, which he did.
Anyhow, here are my splits:
4:51
4:55
4:54
4:50
4:58
4:50
4:48
4:54
5:02 (up hill after dam)
5:06
4:56
5:03
5:06
5:08
5:10
5:07
5:11
5:30
5:04
So an overall pace of 5:01 but only 19 kilometres. The quick pace for the first half (generally downhill) was offset by the more sluggish pace at the second half. And I didn't have anything left to move myself faster. I took long breaks at the water stops in the second half as well, just to cool down.
But, I guess, I got through it and the average pace while I was actually running wasn't awful. I certainly felt better about the run after a few beverages in Victoria Park!
My hope for Toledo is that (a) it is cool (which isn't looking good) and (b) it has insignificant hills (which I've heard is promising). Plus with a week or so taper, my muscles may be better at leaving it all out there. So we'll see.
Thursday, April 10, 2014
7 km Tempo Run (sort of) - Average pace: 4:54
I missed speed work on Tuesday, and decided to do a modified "Tempo" run tonight -- going from the office to the house, a 7 kilometre run generally downhill. Sounds easy, right? Except for the 40 km/h (estimate wind in my face, it would have been. It was actually a super tough run and I wanted to quit multiple times. But I kept going and I'm glad I did. Here are my splits:
5:04
4:54
4:50
4:47
4:52
4:56
4:54
Ideally, I should have done 4:30 per kilometre. And perhaps on a normal day, I could have. But today, it was all I had to get home in the time I did.
The Toledo half marathon is in just over 2 weeks. I'd like to, ideally, break 1:40:00 which means hitting a pace of 4:44 per kilometre. I'm not sure, today, if I can make that pace. But I'm gonna try.
5:04
4:54
4:50
4:47
4:52
4:56
4:54
Ideally, I should have done 4:30 per kilometre. And perhaps on a normal day, I could have. But today, it was all I had to get home in the time I did.
The Toledo half marathon is in just over 2 weeks. I'd like to, ideally, break 1:40:00 which means hitting a pace of 4:44 per kilometre. I'm not sure, today, if I can make that pace. But I'm gonna try.
Sunday, April 6, 2014
Excellent 21.1 km Long Run - 1:47:43 - 5:06 per k. average pace!
Jed was back in action today just 2 weeks after his hernia operation. He'd only run 4 miles since the operation, but felt strong enough to attempt 13.1 -- a half marathon distance. Here are our splits:
5:29
5:07
5:18
5:02
4:57
4:52
5:10
5:04
5:08
5:16
5:16
4:58
5:19
5:02
5:11
4:57
5:06
5:08
5:04
5:02
4:47
4:51 pace for 100 m.
Overall, I was very pleased with our run. The pace was fast enough that I could see that the combination of consistent training (albeit not as much as I would have liked), better weather and dry roads was helping me get back to form. The pace during the latter half was good.
5:29
5:07
5:18
5:02
4:57
4:52
5:10
5:04
5:08
5:16
5:16
4:58
5:19
5:02
5:11
4:57
5:06
5:08
5:04
5:02
4:47
4:51 pace for 100 m.
Overall, I was very pleased with our run. The pace was fast enough that I could see that the combination of consistent training (albeit not as much as I would have liked), better weather and dry roads was helping me get back to form. The pace during the latter half was good.
Tuesday, April 1, 2014
Mile Repeats (ish). 5 x 1.54 km
The trails in Gibbons Park were ice-covered in a lot of places, still, so The Legendary John Ferguson had us working a bit to the north of the normal mile-repeat area.
He had us do a 2 loops of some streets north of Gibbons Park that made up a 1/2 mile loop:
http://www.gmap-pedometer.com/?r=6256043
My GPS said that two loops was 1.54 km -- so not quite a mile. Each set of 2 loops was separated by a 2:30 rest. Here are my splits:
6:56 (7:14 per mile)
7:05 (7:24 per mile)
7:06 (7:25 per mile)
7:11 (7:30 per mile)
7:07 (7:26 per mile)
So, considering I ran 30 kilometres just 2 days ago, I'm reasonably happy with these splits.
But there is lots of opportunity for improvement. My last 5 x 1 mile repeats back in August 2013 had an average of just over 7 minutes per mile.
But I pushed hard at the end and felt pretty good.
He had us do a 2 loops of some streets north of Gibbons Park that made up a 1/2 mile loop:
http://www.gmap-pedometer.com/?r=6256043
My GPS said that two loops was 1.54 km -- so not quite a mile. Each set of 2 loops was separated by a 2:30 rest. Here are my splits:
6:56 (7:14 per mile)
7:05 (7:24 per mile)
7:06 (7:25 per mile)
7:11 (7:30 per mile)
7:07 (7:26 per mile)
So, considering I ran 30 kilometres just 2 days ago, I'm reasonably happy with these splits.
But there is lots of opportunity for improvement. My last 5 x 1 mile repeats back in August 2013 had an average of just over 7 minutes per mile.
But I pushed hard at the end and felt pretty good.
Sunday, March 30, 2014
Around the Bay Road Race, March 30, 2014 - 30 km in 2:42:41 (5:26/k)
So, today was the big day. Well, I guess, not that big as I was only going to run the Around the Bay 30K as a training run, not as a race. The plan was for me to go out with Bob Weir and The Legendary John Ferguson at a 5:35/km pace which would get us in at a very comfortable 2:48. For comparison, I ran it in 2:30:09 last year, so this pace should be a walk in the park.
As it turns out, I couldn't run that slowly. I kept looking around for Bob and John and couldn't see them. So after 4 km of this, I decided to just run on my own. Its not like I was alone -- the race was packed (9000 registered for the 30K).
The weather was perfect, too. Zero degrees at the start, but the sun was shining so it felt warmer. Warmed up to 4 or 5 degrees C by the end, and by the time we were tailgating back at the buses, it was easily up over 7 degrees. I wore shorts and a short-sleeved shirt. No headband or ear muffs. It was like a cool summer run.
Here are my splits according to my GPS:
5:13
5:06
5:12
5:18
5:19
5:17
5:26
5:18
5:11
5:07
5:08
5:14
5:16
5:11
5:23
5:08
5:13
5:19
5:17
5:23
5:32 (hitting the hills of Burlington)
5:48
5:35
5:39
5:36
5:20 (downhill and then a bunch of uphill)
5:56 (more uphill, and legs are screaming)
5:34
5:45
5:29
1:30 for 210 m.
So, as you can see, my GPS was out about 210 metres or 3 seconds per km. overall as compared to the measured course. So add 3 seconds to all of the times above.
I didn't walk at any point during the race -- not at the water stops nor at any of the hills.
For breakfast, I choked down half a 12 grain bagel with butter and a bowl of Mini-Wheats, and half a large Tim Horton's coffee. I felt like crap at the start of the run, but felt much better once my legs were actually moving. I had pineapple and a yoghurt snack in reserve as well, but I couldn't face choking it down.
On the run, I had some Clif Bloks with me, but what I used instead were the dried apricots. I started running low on them, though. Would have been better to have at least 1 per mile. At the end of the race, I could still handle them.
Overall, I was pretty happy with the run. I didn't go out there looking for a super fast time, but rather was hoping to have a good, solid run with some energy at the end for a final kick. I didn't get that last part, but I did get through the hills of Burlington relatively unscathed.
As it turns out, I couldn't run that slowly. I kept looking around for Bob and John and couldn't see them. So after 4 km of this, I decided to just run on my own. Its not like I was alone -- the race was packed (9000 registered for the 30K).
The weather was perfect, too. Zero degrees at the start, but the sun was shining so it felt warmer. Warmed up to 4 or 5 degrees C by the end, and by the time we were tailgating back at the buses, it was easily up over 7 degrees. I wore shorts and a short-sleeved shirt. No headband or ear muffs. It was like a cool summer run.
Here are my splits according to my GPS:
5:13
5:06
5:12
5:18
5:19
5:17
5:26
5:18
5:11
5:07
5:08
5:14
5:16
5:11
5:23
5:08
5:13
5:19
5:17
5:23
5:32 (hitting the hills of Burlington)
5:48
5:35
5:39
5:36
5:20 (downhill and then a bunch of uphill)
5:56 (more uphill, and legs are screaming)
5:34
5:45
5:29
1:30 for 210 m.
So, as you can see, my GPS was out about 210 metres or 3 seconds per km. overall as compared to the measured course. So add 3 seconds to all of the times above.
I didn't walk at any point during the race -- not at the water stops nor at any of the hills.
For breakfast, I choked down half a 12 grain bagel with butter and a bowl of Mini-Wheats, and half a large Tim Horton's coffee. I felt like crap at the start of the run, but felt much better once my legs were actually moving. I had pineapple and a yoghurt snack in reserve as well, but I couldn't face choking it down.
On the run, I had some Clif Bloks with me, but what I used instead were the dried apricots. I started running low on them, though. Would have been better to have at least 1 per mile. At the end of the race, I could still handle them.
Overall, I was pretty happy with the run. I didn't go out there looking for a super fast time, but rather was hoping to have a good, solid run with some energy at the end for a final kick. I didn't get that last part, but I did get through the hills of Burlington relatively unscathed.
Thursday, March 27, 2014
5 mile easy run before Around the Bay...
John just had us doing a 5 mile easy run 3 days before the Around the Bay 30 K race. Here is the route:
http://www.gmap-pedometer.com/?r=5244389
The temperature was above zero for the first time in recent memory, so I wore shorts for the run. It was fine -- I wasn't cold at all. I ran with Christine Dirks and Jackie ____, a young runner who will be doing her second marathon in May.
After the run, we all met back at Crabby Joe's on Dundas near Wellington for a bit of a pre-ATB party. Great fun!
This was one of those perfect days for me. Got some productive work done. Rode my horse. Went for a run. Had a beer or 3 with my running buddies. Played hockey. Had a couple of beers with my hockey buddies. Live is good!
http://www.gmap-pedometer.com/?r=5244389
The temperature was above zero for the first time in recent memory, so I wore shorts for the run. It was fine -- I wasn't cold at all. I ran with Christine Dirks and Jackie ____, a young runner who will be doing her second marathon in May.
After the run, we all met back at Crabby Joe's on Dundas near Wellington for a bit of a pre-ATB party. Great fun!
This was one of those perfect days for me. Got some productive work done. Rode my horse. Went for a run. Had a beer or 3 with my running buddies. Played hockey. Had a couple of beers with my hockey buddies. Live is good!
Tuesday, March 25, 2014
Speed Work - Around Harris Park
We were in a transition period this week for our speed work. We are done training in Thompson Arena, but the Gibbons Park path isn't quite clear from the spring flooding. So this week, The Legendary John Ferguson had us doing loops around Harris Park. We started with a a fast stretch along Wilson St. (roughly 700 m.). We took it easy over Blackfriars Bridge and down into Harris Park. Then back up the hill quickly to Ridout St. Back down Queens Ave. to Wilson at a jog and then repeat. 2.8 km total.
Here is the loop: http://www.gmap-pedometer.com/?r=6252107
After doing just 1 loop, I didn't think I'd get through the 4 repeats that John was recommending. But Christine Dirks worked with me along with some company from Ann Frost, I got through all four repeats. This is where the group environment really helps.
Fast along Wilson: 3:02 (4:20/k or 6:58/mile)
Jog to Harris Park Parking Lot: 6:10
Up Harris Park Hill: 1:32
Jog to Wilson St.: 3:53
Fast along Wilson: 3:13 (4:35/k or 7:24/mile)
Jog to Harris Park Parking Lot: 6:00
Up Harris Park Hill: 1:33
Jog to Wilson St.: 4:07
Fast along Wilson: 3:18 (4:42/k or 7:35/mile)
Jog to Harris Park Parking Lot: 6:29
Up Harris Park Hill: 1:33
Jog to Wilson St.: 4:20
Fast along Wilson: 3:20 (4:46/k or 7:40/mile)
Jog to Harris Park Parking Lot: 6:46
Up Harris Park Hill: 1:30
Jog to Wilson St.: 4:42
I was particularly pleased with my last hill climb, which was my fastest time of all. But I had nothing left on the last run down Wilson. Christine was considerably faster than me on those stretches.
It was pretty cold out, still, when we started running. -6 degrees, I believe. So it wasn't quite short weather yet.
The legs were sore by the end, though, so I was pretty happy that we got a good workout and that I didn't bail before completing all elements.
Here is the loop: http://www.gmap-pedometer.com/?r=6252107
After doing just 1 loop, I didn't think I'd get through the 4 repeats that John was recommending. But Christine Dirks worked with me along with some company from Ann Frost, I got through all four repeats. This is where the group environment really helps.
Fast along Wilson: 3:02 (4:20/k or 6:58/mile)
Jog to Harris Park Parking Lot: 6:10
Up Harris Park Hill: 1:32
Jog to Wilson St.: 3:53
Fast along Wilson: 3:13 (4:35/k or 7:24/mile)
Jog to Harris Park Parking Lot: 6:00
Up Harris Park Hill: 1:33
Jog to Wilson St.: 4:07
Fast along Wilson: 3:18 (4:42/k or 7:35/mile)
Jog to Harris Park Parking Lot: 6:29
Up Harris Park Hill: 1:33
Jog to Wilson St.: 4:20
Fast along Wilson: 3:20 (4:46/k or 7:40/mile)
Jog to Harris Park Parking Lot: 6:46
Up Harris Park Hill: 1:30
Jog to Wilson St.: 4:42
I was particularly pleased with my last hill climb, which was my fastest time of all. But I had nothing left on the last run down Wilson. Christine was considerably faster than me on those stretches.
It was pretty cold out, still, when we started running. -6 degrees, I believe. So it wasn't quite short weather yet.
The legs were sore by the end, though, so I was pretty happy that we got a good workout and that I didn't bail before completing all elements.
Sunday, March 23, 2014
16 mile long run. 5:29 average pace
We did a long run today, starting by going up Richmond Street to Oxford, west to Talbot, back down to King Street and then through the park up to Southdale and Boler. The weather was roughly -9 degrees when we started, although it warmed up a tiny bit by the end of the run. A bit of a brisk wind from the north kept us from overheating. :-) Here are my splits:
5:54
5:49
5:33
5:18
5:23
5:18
5:20
5:27
5:14
5:19
5:20
5:37
5:41
5:40
5:27
5:17
5:13
5:33
5:30
5:23
5:31
5:24
5:36
5:41
5:39
5:31
An average pace of 5:29 per kilometre. Not terrible. I was struggling for the last 8 kilometres or so. I could really feel things tightening up at about the 19 K mark. But battled through it and finished strongly.
5:54
5:49
5:33
5:18
5:23
5:18
5:20
5:27
5:14
5:19
5:20
5:37
5:41
5:40
5:27
5:17
5:13
5:33
5:30
5:23
5:31
5:24
5:36
5:41
5:39
5:31
An average pace of 5:29 per kilometre. Not terrible. I was struggling for the last 8 kilometres or so. I could really feel things tightening up at about the 19 K mark. But battled through it and finished strongly.
Tuesday, March 18, 2014
Mile Repeats - 4 x 1 mile...
Tonight we did mile repeats at Thompson Arena. 8 times around the track followed by a 2 lap rest. Repeat 4 times. I aimed for 7:20 per mile, thinking that if I could keep it slower for the first 3 miles, I'd be able to ramp it up for the last one. Didn't go well. Here are my splits:
7:07
3:14 rest
7:18
3:34 rest
7:27
4:02 rest
7:43
So, progressively slower as the laps went on. 7:24 average pace per mile. Clearly not in the shape I was last fall. Amazing how quickly one loses it! Hopefully I'm able to regain it as quickly.
7:07
3:14 rest
7:18
3:34 rest
7:27
4:02 rest
7:43
So, progressively slower as the laps went on. 7:24 average pace per mile. Clearly not in the shape I was last fall. Amazing how quickly one loses it! Hopefully I'm able to regain it as quickly.
Tuesday, February 25, 2014
Speedwork at BMO Centre - Ladder
There was a high school hockey tournament at Thompson Arena tonight, so we met at the BMO Centre on Rectory St. in London. This facility houses a large indoor soccer field which was split into 4 smaller fields tonight. The "walking track" on the upper floor overlooks the soccer fields and is just shy of 400 m. long.
John had us doing a ladder -- 1 lap, 2 laps, 3 laps, 3 laps, 2 laps and 1 laps.
Here are my splits:
1:20
2:54 (1:27/lap)
4:41 (1:34/lap)
4:49 (1:36/lap)
3:06 (1:33/lap)
1:25
As you can see, I wasn't able to keep the pace for the latter laps as I was able to for the early laps. But I worked hard throughout all of them, so it was a good workout.
After the workout, John had us do our 20 pushups and 20 situps. Then a 2 minute 50 second plank. Just about bailed after 2:30, but stuck it out.
All in all, a great workout!
John had us doing a ladder -- 1 lap, 2 laps, 3 laps, 3 laps, 2 laps and 1 laps.
Here are my splits:
1:20
2:54 (1:27/lap)
4:41 (1:34/lap)
4:49 (1:36/lap)
3:06 (1:33/lap)
1:25
As you can see, I wasn't able to keep the pace for the latter laps as I was able to for the early laps. But I worked hard throughout all of them, so it was a good workout.
After the workout, John had us do our 20 pushups and 20 situps. Then a 2 minute 50 second plank. Just about bailed after 2:30, but stuck it out.
All in all, a great workout!
Sunday, February 23, 2014
17.5 km Long Run in 1:35:30 - 5:27 Average Pace
Today was the gold medal men's hockey game in the Sochi 2014 Olympics, so the entire nation was glued to their TV sets to watch the game. As such, all normal activities were put on hold until Canada beat Sweden by a score of 3-0.
So Jed and I went into GoodLife fitness to run with Scott Meathrell. The plan was a 10 mile run, but we extended it to just shy of 11 miles from GoodLife down to Springbank Park, around the loop and back. We weren't pushing the pace, and it felt good. While my right leg as super-tight for the first 5 kilometres, it felt fine after that. And we seemed to get stronger and faster as the run went on. Here are our splits:
5:34
5:42
5:32
5:35
5:42
5:31
5:24
5:25
5:23
5:28
5:21
5:16
5:27
5:27
5:28
5:22
5:21
4:43 (pace for 540 m.)
It was about -6 C when we started and about -3 when we finished. But the sun was shining which made a difference. Some wind in our face on the way out, and at our backs on the way back. All in all, a very pleasant run.
So Jed and I went into GoodLife fitness to run with Scott Meathrell. The plan was a 10 mile run, but we extended it to just shy of 11 miles from GoodLife down to Springbank Park, around the loop and back. We weren't pushing the pace, and it felt good. While my right leg as super-tight for the first 5 kilometres, it felt fine after that. And we seemed to get stronger and faster as the run went on. Here are our splits:
5:34
5:42
5:32
5:35
5:42
5:31
5:24
5:25
5:23
5:28
5:21
5:16
5:27
5:27
5:28
5:22
5:21
4:43 (pace for 540 m.)
It was about -6 C when we started and about -3 when we finished. But the sun was shining which made a difference. Some wind in our face on the way out, and at our backs on the way back. All in all, a very pleasant run.
Thursday, February 20, 2014
8 Mile (12.88 K) Tempo Run - 5:12 average pace
It was Gord Ball's 60th birthday today (new age group!) so I went into London to do my tempo run. It was a bit of a miserable night -- warm enough (around 0 C.), but ending with rain. And the footing sucked with lots of puddles and slush that we had to navigate, in addition to dodging cars. But despite the less-than-ideal conditions, we pushed the pace. Here are my splits:
6:02
5:09
5:19
5:14
5:24
5:12
5:15
5:01
5:17
5:02
4:49
4:54
4:51
For the last couple of kilometres, we were on King Street and the footing was pretty good, although we were still having to navigate the big puddles and watch for cars again. But it felt great to have traction!
We celebrated the good run and Gord's 60th with a pint at the Fox and Fiddle after we were all cleaned up.
6:02
5:09
5:19
5:14
5:24
5:12
5:15
5:01
5:17
5:02
4:49
4:54
4:51
For the last couple of kilometres, we were on King Street and the footing was pretty good, although we were still having to navigate the big puddles and watch for cars again. But it felt great to have traction!
We celebrated the good run and Gord's 60th with a pint at the Fox and Fiddle after we were all cleaned up.
Sunday, February 16, 2014
16 mile (25.75 k) long run - 5:37 average pace.
Jed and I joined the Runners Choice marathon training group today again for a long run. The weather was nicer than previous days -- the high was -8 C. -- and there was a light snow. Here is the route:
http://www.gmap-pedometer.com/?r=5300129
Jed and I put in another 4 miles before we started this route, and we extended the run out past the Terry Fox Parkway to give us a total of 16 miles.
I screwed up a bit with the GPS so the total kilometres don't add up, but here are my splits for (roughly) the last 12 miles:
5:30
5:34
5:32
5:26
5:32
5:33
5:26
5:19
5:36
5:36
5:33
5:16
5:41
5:46
5:36
6:04
5:52
6:02
5:42
My legs were certainly feeling it at the end. Jed, however, continued to power up the hills! Average pace over those 19 k was 5:37.
http://www.gmap-pedometer.com/?r=5300129
Jed and I put in another 4 miles before we started this route, and we extended the run out past the Terry Fox Parkway to give us a total of 16 miles.
I screwed up a bit with the GPS so the total kilometres don't add up, but here are my splits for (roughly) the last 12 miles:
5:30
5:34
5:32
5:26
5:32
5:33
5:26
5:19
5:36
5:36
5:33
5:16
5:41
5:46
5:36
6:04
5:52
6:02
5:42
My legs were certainly feeling it at the end. Jed, however, continued to power up the hills! Average pace over those 19 k was 5:37.
Sunday, February 9, 2014
20.17 kilometre long run on snowy roads: 5:40 average pace
Jed and I met at GoodLife Fitness downtown London to run with the Runners Choice Marathon Training Group today. The temperature was -12 when we left Jed's truck. We did a route from GoodLife down to the dam in Springbank Park, around the loop to Storybook Gardens, and then back. Here are our 1 km splits:
5:48
5:49 (Tunnel)
5:43
5:35 (Saturn playground)
5:47 (Guy Lombardo Museum)
5:43
5:59
5:30
5:45
5:43 (Loop around back to Storybook Gardens)
5:38
5:44
5:41
5:26
5:31 (Guy Lombardo Museum)
5:23 (Saturn playground)
5:31
5:30 (Tunnel)
5:56
5:38
5:17 (170 m.)
So an average of 5:40. It was a tough run with about an inch of loose snow over the snow-packed roads and trails -- very much like running on the beach. Jed kept pushing us, though, and we were pleased with ourselves at the end. Our times coming back (uphill) were better than our times going out.
5:48
5:49 (Tunnel)
5:43
5:35 (Saturn playground)
5:47 (Guy Lombardo Museum)
5:43
5:59
5:30
5:45
5:43 (Loop around back to Storybook Gardens)
5:38
5:44
5:41
5:26
5:31 (Guy Lombardo Museum)
5:23 (Saturn playground)
5:31
5:30 (Tunnel)
5:56
5:38
5:17 (170 m.)
So an average of 5:40. It was a tough run with about an inch of loose snow over the snow-packed roads and trails -- very much like running on the beach. Jed kept pushing us, though, and we were pleased with ourselves at the end. Our times coming back (uphill) were better than our times going out.
Tuesday, February 4, 2014
Speed work at Thompson Arena - Ladder from 400 m. to 1000 m and back to 400 m.
Tonight I was very thankful to be running indoors. About -15 C. outside, plus the wind. I'm _so_ done with Winter.
Anyhow, tonight John Ferguson had us doing a ladder from 400 m., rising each repeat by 200 m. until 1,000, and then back down to 400 m. Each repeat separated by a 2 minute break. I ran with Ted and Jeanelle for most of the run.
I was aiming for 52 second laps of the 200 m. track. Here are my splits:
400 m.: 1:42 (51 sec laps)
600 m.: 2:34 (51 sec laps)
800 m.: 3:25 (51 sec laps)
1000 m.: 3:03 for 700 m. then fell apart.
800 m.: 3:33 (54 sec laps)
600 m.: 2:36 (52 sec laps)
400 m.: 1:38 (49 sec laps)
As you can see, everything went pretty well, other than my 1 K loop. I just couldn't keep the pace for the full 1000 m. I left it all out there but walked to the end of 800 m. and rejoined Jeanelle and Ted, who were a little slower than before, but much better than me!
I'm going to blame it on the fact that I played hockey the night before. I already knew it would be a tough speed work session because I _started_ it with sore legs.
Anyhow, tonight John Ferguson had us doing a ladder from 400 m., rising each repeat by 200 m. until 1,000, and then back down to 400 m. Each repeat separated by a 2 minute break. I ran with Ted and Jeanelle for most of the run.
I was aiming for 52 second laps of the 200 m. track. Here are my splits:
400 m.: 1:42 (51 sec laps)
600 m.: 2:34 (51 sec laps)
800 m.: 3:25 (51 sec laps)
1000 m.: 3:03 for 700 m. then fell apart.
800 m.: 3:33 (54 sec laps)
600 m.: 2:36 (52 sec laps)
400 m.: 1:38 (49 sec laps)
As you can see, everything went pretty well, other than my 1 K loop. I just couldn't keep the pace for the full 1000 m. I left it all out there but walked to the end of 800 m. and rejoined Jeanelle and Ted, who were a little slower than before, but much better than me!
I'm going to blame it on the fact that I played hockey the night before. I already knew it would be a tough speed work session because I _started_ it with sore legs.
23.28 km long run...
Did it at a 5:37 pace. There is the route:
http://www.gmap-pedometer.com/?r=5269314
GMap says it was 23.74 km (14.7 miles) -- but Dave House's GPS said 23.28. Anyhow, the run was good. Not as hilling as the prior weekend, and a bit warmer (-4 was the highest temperature I saw on a pixelboard). There were some bare spots on the roads, so we didn't have to battle the slush the whole way. I ran with Dave House, Kate Brown, Jenny Saucier and another young woman whose name I didn't catch. I'd like to be up to 30 km about 2 weeks before Around the Bay, which is March 30. So still another 5 weeks. If I add roughly a mile per week, I should be good.
http://www.gmap-pedometer.com/?r=5269314
GMap says it was 23.74 km (14.7 miles) -- but Dave House's GPS said 23.28. Anyhow, the run was good. Not as hilling as the prior weekend, and a bit warmer (-4 was the highest temperature I saw on a pixelboard). There were some bare spots on the roads, so we didn't have to battle the slush the whole way. I ran with Dave House, Kate Brown, Jenny Saucier and another young woman whose name I didn't catch. I'd like to be up to 30 km about 2 weeks before Around the Bay, which is March 30. So still another 5 weeks. If I add roughly a mile per week, I should be good.
Tuesday, January 28, 2014
800 m. repeats -- didn't go well!
Tonight we were to do 800 metre repeats at Thompson Arena. I was going to try for the maximum suggested -- 6 repeats -- at a 4:10 pace or better (3:20 per 800 m.). It started well. It didn't end well.
3:18 (800 m.)
3:24 (800 m.)
3:25 (800 m.)
1:44 (could only do 400m. at that pace)
1:51 (another 400 m.)
3:33 (back to 800 m.)
I ran with Ted who knocked them all off.
Looking at previous sessions, this one wasn't good:
http://blog.brucelamb.com/2013/06/speed-work-6-x-800-m-repeats.html
3:09
3:18
3:18
3:19
3:17
3:19
(This was best yet.)
http://blog.brucelamb.com/2012/01/blog-post.html
3:32
3:40
3:40
3:45
3:46
(recovering from hamstring injury)
But, it is what it is. I didn't have anything left to do more or faster than what I was doing.
3:18 (800 m.)
3:24 (800 m.)
3:25 (800 m.)
1:44 (could only do 400m. at that pace)
1:51 (another 400 m.)
3:33 (back to 800 m.)
I ran with Ted who knocked them all off.
Looking at previous sessions, this one wasn't good:
http://blog.brucelamb.com/2013/06/speed-work-6-x-800-m-repeats.html
3:09
3:18
3:18
3:19
3:17
3:19
(This was best yet.)
http://blog.brucelamb.com/2012/01/blog-post.html
3:32
3:40
3:40
3:45
3:46
(recovering from hamstring injury)
But, it is what it is. I didn't have anything left to do more or faster than what I was doing.
Sunday, January 26, 2014
Long Run - 21.53 kilometres, up North Street hill...
Not great weather -- but it could have been worse. -15 C plus the wind chill when I left the truck to go to GoodLife Fitness downtown London to meet the Runners Choice crew for the start of our long run today.
It was a challenging run. Up Springbank drive to North Street. Continue to Southdale, over to Boler and than back downtown through Springbank Park:
http://www.gmap-pedometer.com/?r=5259630
My time was 2:03:43 for an average pace of 5:45 per km (roughly 9:15 per mile). So certainly not setting any land speed records. But with the snow on the paths and having to dodge oncoming cars, I'll take it!
It was a challenging run. Up Springbank drive to North Street. Continue to Southdale, over to Boler and than back downtown through Springbank Park:
http://www.gmap-pedometer.com/?r=5259630
My time was 2:03:43 for an average pace of 5:45 per km (roughly 9:15 per mile). So certainly not setting any land speed records. But with the snow on the paths and having to dodge oncoming cars, I'll take it!
Wednesday, January 22, 2014
Tempo Run - 61 minutes / 5.01 miles on Treadmill
Around -20 C. today, so there was no friggin' way I was going to run outside. So I hit the "dreadmill".
I set the "incline" to 4, which makes it a bit tougher to run. I set the pace to 5 mph. From 2 minutes into the run, it felt tough. And it continued to feel tough. At 58 minutes, I put the pace up to 5.5 mph and it felt tougher, but I kept pushing.
I watched the 2010 World Equestrian Games Eventing (XC and Stadium) and it went well having something to watch.
So, I got it in. Not pretty, but did it.
I set the "incline" to 4, which makes it a bit tougher to run. I set the pace to 5 mph. From 2 minutes into the run, it felt tough. And it continued to feel tough. At 58 minutes, I put the pace up to 5.5 mph and it felt tougher, but I kept pushing.
I watched the 2010 World Equestrian Games Eventing (XC and Stadium) and it went well having something to watch.
So, I got it in. Not pretty, but did it.
Sunday, January 19, 2014
20 km run around London
We did an interesting run today -- up to Western, over to Wonderland Road, down to Commissioners Road and back into the city centre on Ridout street.
Jed and I ran together and he was really good about just taking it easy with me up the hills (where, otherwise, he would have left me in the dust).
The average pace was 5:26 per kilometre or 8:42 per mile. It was a tough run -- lots of long uphill segments.
Jed and I ran together and he was really good about just taking it easy with me up the hills (where, otherwise, he would have left me in the dust).
The average pace was 5:26 per kilometre or 8:42 per mile. It was a tough run -- lots of long uphill segments.
Thursday, January 16, 2014
Tuesday, January 14, 2014
First Speed Work of the 2014 Season - 7 x 400 + 2 x 200 m.
I didn't get a chance to check my blog to see what times I had done previously, so I just picked 1:40 for 400 m. and aimed for 45 seconds for the two 200 m. laps. Coach John wanted us to do a 200 m. recovery lap and I aimed for roughly 2 minutes -- although most of the time it was around 1:45. Here are my splits:
1:33
1:39
1:39
1:39
1:38
1:38
1:34
0:45 (200 m.)
0:44 (200 m.)
Comparing these times to a year ago (http://blog.brucelamb.com/2013/01/speed-work-7-x-400-2-x-200-m.html), they are a tiny bit slower -- but certainly comparable. Compared to 2012 (when I was recovering from my first hamstring injury), my times are much better (http://blog.brucelamb.com/2012/01/hamstring-treatment-day-61-first-speed.html). There aren't any other times comparable that I could find in my blog going back through the years.
Anyhow, I'm happy with tonight's results. I pushed hard, but not absurdly so. And an hour after the workout, my hamstring feels fine.
1:33
1:39
1:39
1:39
1:38
1:38
1:34
0:45 (200 m.)
0:44 (200 m.)
Comparing these times to a year ago (http://blog.brucelamb.com/2013/01/speed-work-7-x-400-2-x-200-m.html), they are a tiny bit slower -- but certainly comparable. Compared to 2012 (when I was recovering from my first hamstring injury), my times are much better (http://blog.brucelamb.com/2012/01/hamstring-treatment-day-61-first-speed.html). There aren't any other times comparable that I could find in my blog going back through the years.
Anyhow, I'm happy with tonight's results. I pushed hard, but not absurdly so. And an hour after the workout, my hamstring feels fine.
Thursday, January 9, 2014
Tempo Run - 7 miles
I went out this afternoon from the office instead of running with the Runner's Choice Marathon Training Clinic in London. It was just 7 miles and it wasn't a terrible day weather-wise -- a temperature of -9 degrees C. and just a light wind from the southeast. I wore my black turtleneck-ish running shirt, my Boston tights, wool socks, my black Boston jacket, my orange touque, ear muffs and my Boston string gloves. I was warm enough.
I did this out-and-back route:
http://www.gmap-pedometer.com/?r=6175116
Here are my kilometre splits:
5:38
5:38
5:46
5:37
5:33
5:36 (pace for 600 m.)
5:16
5:20
5:19
5:24
5:20
5:19 (pace for 600 m.)
So roughly 15 seconds per kilometre coming back than going out -- but still slow by normal standards. I'll chalk it up to the slippery footing and the extra layers of clothing.
I did this out-and-back route:
http://www.gmap-pedometer.com/?r=6175116
Here are my kilometre splits:
5:38
5:38
5:46
5:37
5:33
5:36 (pace for 600 m.)
5:16
5:20
5:19
5:24
5:20
5:19 (pace for 600 m.)
So roughly 15 seconds per kilometre coming back than going out -- but still slow by normal standards. I'll chalk it up to the slippery footing and the extra layers of clothing.
Sunday, January 5, 2014
18.4 km run to the pump house and back
We couldn't go on the trails for the first area, so we had to go on the streets.
Average pace was 5:34 per kilometre -- 8:55 per mile.
Slow slugging through the snowy terrain.
Average pace was 5:34 per kilometre -- 8:55 per mile.
Slow slugging through the snowy terrain.
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