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).

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!

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.

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.

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.

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.

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!

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!

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.