Tuesday, May 31, 2011

Swam 3250 in the pool today along with 45 min of core which really hurt for some reason. Did 3 x 750 in the pool. They were all in the 13 - 14 minute range.

Monday, May 30, 2011

Group ride tonight. Nearly 2.5 hours. Averaged 28k/h. Legs are feeling better. Liked the route going to do it again.

Saturday, May 28, 2011

Race Report: Blackfoot 50k

What a day. I did it and accomplished my goal of braking 5 hours. Just barely sneaked in with 4:54. Everything went according to plan for the most part. My taper was good and I felt fueled and ready to race come race morning. Got to the start thanks to Aaron and went to set up my nutrition. I wasn't nervous, long running race with only 90 competitors means mellow. There is no start / finish lines per say. A timer’s tent with a table and some volunteers did the trick. To finish you run to the tent and tell them you’re done. Mellow. Anywho. Started off reserved. Though I went with the lead pack at the start. The eventual winner was already gone by the 2k mark. I thought the lead pack would be being but it spread out quickly. “Green Shirt Guy” and I stayed together until around 10k. The pace was around at 5:00/km, right where I wanted it. I was in second place going into the second and last lap. I felt really great, really great. No breathing issues, legs still fresh as they can be for having run 25k on trails. Grabbed nutrition and left. On the way out, I saw how close the lead pack was. “Green Shirt Guy” was still behind me followed by “White Shirt Guy,” “Blue Shirt Guy,” “Orange Shirt Guy.” They were closer together and were able to stay in second up until 40k. At 40k I hit the wall. No gradual decline except that I found it was harder to feel hydrated at around 35k. Had to start walking / running. My lower back seized up and my legs felt like stumps. Uphills were a breeze; it was the downhills that hurt. Even haven blown up I still had a great time. Aaron and Laura were the best crew to have. The sun was out and it got a little hot which was nice and might have evened out my tan lines. The biggest thing I learned about racing long distance was how much more you have to run the distance or at least very close to it. My legs gave out because I had only one run at 45k in training. So next time (which is not going to be next week at Fallen 4, eff that) more training at distance. I’m going to shift my focus to biking and swimming now. Less running for a while. Post race Josh got me a blizzard and it was the best blizzard ever.


Thursday, May 26, 2011

Yesterday, solid taper run for 10k. Today nothing.

Tuesday, May 24, 2011

45 min of core followed by an 1:15 in the pool. Starting the taper for Blackfoot on Saturday.

Sunday, May 22, 2011

45 min run tonight, starting a run taper, going to bike tomorrow very far.

Friday, May 20, 2011

Solid run tonight.
Yesterday: stair sets, core and swim about 2.5 hours.

Wednesday, May 18, 2011

Rode to Way Past Fast to get my bike in for tune up and ran home. Also ran 13k for 1:07:53.

Monday, May 16, 2011

5 times around Hawrelak to warm up then 5 times up Emily Murphy and down Sask Drive. The hardest part is the grey zone between the hill and flat.
4 hour, 90k ride on Sunday. So damn windy.

Saturday, May 14, 2011

Only got 3.5 hours sleep as a results of helping out with the Spring Thaw. Basically ate nothing but muffins and bagels. Bad run.

Friday, May 13, 2011

Yesterday, also swam 2500m. Mis-read the practice board and just did 2x 800 rather then 800 as such and such.

Thursday, May 12, 2011

OH BOY! Set a Personal Best Half Marathon in training today. Well fastest ever for me. That is a 4:34 average pace. Ran in my new Saucony Kinvara. I have been waiting and waiting to run in these and I finally just got a pair. So light and still enough shoe to feel like a heavier trainer, except that its 3 to 4oz lighter. Felt really fast from the first moment. Paired them with Blue Superfeet and sans socks (one little blister just under my ankle that will go away, blisters are good). They wrapped my feet perfectly so my feet weren't swimming. I want to see if the upper mesh will hold its form over time though I have confidence that it will (or at least better then Asics Nimbus 11 or the Asics Trail Sensor 3). I'm still working and conscientiously thinking about my running form making sure I land with a bent leg not a leg out reaching too far with my heel pointed. The Kinvara is great because the mid-sole height even-ish through the shoe. Okay I need food and a shower.

Wednesday, May 11, 2011

2500 meters in the big 50m pool. Did an 800m time trial at 13:00

Tuesday, May 10, 2011

6k of running, 45 min of core and 2800m in the pool. That is all.

Monday, May 9, 2011

Ran 20k today and felt pretty good. Just under an 1:40 for 4:56 pace. Not too shabby, need to stretch badly.

Extra running with Josh tonight

Sunday, May 8, 2011

Also ran 8k on Friday for 45min
60k today, averaged 27km/h for 2 hours. Gona stretch.

Friday, May 6, 2011

So damn windy. Need more snacks next time. Rode 80k plus the small amount which I forgot to press the start button. 3 hours averaged and averaged a 27km/h. Had a nap, now running.

Thursday, May 5, 2011

Tuesday: 1.5 hours in the pool. Can't remember the distance.

Thursday: Double run. 13 k in the Mammut Claw. I've decided that this is not a trail runner. Maybe by mistake as the outside of my hip hurts. Got the Salomon XR Crossmax. So much better the second run, but hip still hurts. 6.5k second run, felt good everywhere else.

Sunday, May 1, 2011

Ran 29k today. Really strong up until my legs gave out. I've been on the fence for so long but I've had my Salomon XT Hawks for over a year and I never really liked my Asics Trail Sensor 3 so I got new shoes, the Mammut Claw GTX. But here is how the run went down.