Mon
pm (:20) FiveFingers. On home trail. Very sick.
Tue
pm (:20) FF. same
Wed
pm (:20) Zoom Streaks. same
Thu
pm (:20) ZS. same
Fri
pm (:20) ZS. same
Sat
pm (:20) Skylites. same
Sun
pm (:20) ZS. Freeman Road.
Weekly total = 2:20
~ Very sick this week with non-running related illness. Haven't had this in over 6 years. Didn't realize what it was until it was too late for meds to help. Not related to my running as I've had this in the past when I've been doing very little running. Still feel frickin' brutal, but hope to start feeling better in the next few days.
Sunday, June 29, 2008
Monday, June 23, 2008
June 16 - 22 (15:30)
Mon (2:44)
am (1:34) Crosslites1. Ran Cataraqui Trail W, DND trails to airfield and back. Felt pretty good. Legs a little tired from rugged trails yesterday.
pm (1:10) CL1. Cat trail W to Newburgh. 30' tempo. Felt strong.
Tue (2:52)
am (1:37) Raceblades. Sara dropped me off on Hwy #38/Burr Brook Rd and ran K&P trail/Rideau Trail, KPH and waterfront to Kingston. Great run.
pm (1:15) CL2. North trail to Sandpit. Nice and cool evening.
Wed (1:36)
am (1:15) Fireblades. Recovery day. Good thing as didn't get much sleep last night. Jesse Dawg was barking and growling all night. Heard wolves pretty close or may have been a bear near the dogyard. Felt good physically, just tired.
pm (:21) FiveFingers. Easy run on home trails.
Thu (4:44)
am (4:44) CL2. Ran from home to Kingston. Took Cataraqui Trail to Sydenham, roads (George, Stage Coach, Campbell, Murvale, Scanlon) to K&P Trail, Rideau Trail to King St and ended at Queen's. Felt pretty good. A little tired from 3:30-4, but finished strong and could have kept going. Probably could have used more fuel. Ran with Spin hydration pack.
Fri (2:14)
am (1:17) GazelleCC/barefoot. Easy at Lemoines. Felt surprisingly good after first 10', and ran at a decent pace. Beautiful morning. Ran last 12' barefoot on grass.
pm (:57) GCC. At Lemoines again with Sara. Felt great.
Sat (:59)
pm (:59) CL1. Easy at Charleston Lake Provincial Park. Nice out and back with Sara on East trail. Felt pretty good.
Sun (:21)
pm (:21) FF. Easy on home trails. Sick. Feeling pretty tired and weak.
Week Total = 15:30
~ Great early week of training and felt really good. Started feeling a little rough on the weekend and came down sick. Going to take it easy and hope to recover quickly.
am (1:34) Crosslites1. Ran Cataraqui Trail W, DND trails to airfield and back. Felt pretty good. Legs a little tired from rugged trails yesterday.
pm (1:10) CL1. Cat trail W to Newburgh. 30' tempo. Felt strong.
Tue (2:52)
am (1:37) Raceblades. Sara dropped me off on Hwy #38/Burr Brook Rd and ran K&P trail/Rideau Trail, KPH and waterfront to Kingston. Great run.
pm (1:15) CL2. North trail to Sandpit. Nice and cool evening.
Wed (1:36)
am (1:15) Fireblades. Recovery day. Good thing as didn't get much sleep last night. Jesse Dawg was barking and growling all night. Heard wolves pretty close or may have been a bear near the dogyard. Felt good physically, just tired.
pm (:21) FiveFingers. Easy run on home trails.
Thu (4:44)
am (4:44) CL2. Ran from home to Kingston. Took Cataraqui Trail to Sydenham, roads (George, Stage Coach, Campbell, Murvale, Scanlon) to K&P Trail, Rideau Trail to King St and ended at Queen's. Felt pretty good. A little tired from 3:30-4, but finished strong and could have kept going. Probably could have used more fuel. Ran with Spin hydration pack.
Fri (2:14)
am (1:17) GazelleCC/barefoot. Easy at Lemoines. Felt surprisingly good after first 10', and ran at a decent pace. Beautiful morning. Ran last 12' barefoot on grass.
pm (:57) GCC. At Lemoines again with Sara. Felt great.
Sat (:59)
pm (:59) CL1. Easy at Charleston Lake Provincial Park. Nice out and back with Sara on East trail. Felt pretty good.
Sun (:21)
pm (:21) FF. Easy on home trails. Sick. Feeling pretty tired and weak.
Week Total = 15:30
~ Great early week of training and felt really good. Started feeling a little rough on the weekend and came down sick. Going to take it easy and hope to recover quickly.
Monday, June 16, 2008
June 9 - 15 (19:45)
Mon
am (1:20) Fireblades. Cat W trail to grass hill. Very hot and humid. Legs felt ok after long run.
pm (:53) Raceblades/Five Fingers. Easy with Sara on Warner trail loop, then 20' minutes on home trail in FF.
Tue
am (1:03) GazellesCC. Easy run at Lemoine Point. Still very hot, but nice with some breeze and shade along the lake.
pm (1:15) Slingshots. Workout on Cat Trail E. Warmup for 15', then 20' tempo run, 6' recovery, 10 x 1' hard, 1' easy, then cooldown. Felt really good. Kept it under control. Less humid tonight.
Wed
am (1:15) CL1. Easy run to the Sandpit. Felt pretty good. Took it easy as a big day tomorrow.
pm (0)
Thu
am (6:35) CL2. Frontenac Park Perimeter. Ran the entire outside trail around Frontenac. This is a run I've wanted to do for a long time. Started at Trail Centre at 9:52am. Ran Corridor to Rideau Trail, Outer Slide Lake Loop, Big Salmon, Gibson, Kingsford Dam, Birch Lake, Arkon W. Got back to Trail Centre at 4:37pm. Total time on trail = 6:45, Total running time = 6:35 (stops to treat water). Started out very easy as I knew it was going to be a long day on the trail. First 90mins are pretty slow and technical. Much nicer once around Slide Lake and moving north. Saw deer, otter, beaver, partridge (dive bombed me...must have been close to a nest). Felt very strong and got in a good groove. Weather was perfect. Low humidity. No deer flies yet. Mosquitos were bad on the long uphills in the northern section of the park. Fueled well with 2 pkgs Clif blocks, 3 gu gels, 2 bottles of Sustained energy/Gu powder (half and half), 1 pkg full strength gu powder, 1 first endurance bar (3hrs), lots of water (treated with Steripen). Total of about 1400calories consumed. Really pleased with how my body held up. Great confidence builder. Didn't see anyone on the trail the entire run except a school group swimming at campsite #11 (offered me a freezie). Looking forward to running loop again and can definitely go faster. Asked park warden if anyone had done it before or if he knew the distance and he said he no on both counts. Best guess was maybe 45-50km, but hard to say because of technical trails.
Fri
am (1:09) GCC. Easy at Lemoines. Legs felt surprisingly good after yesterday. Right achilles a little tight at first.
pm (:38) Frees. Easy run w/ Sara to north trail and back.
Sat
am (1:15) CL1. Ran north trail to Sandpit, while Brennan mountain biked with me. Came back on road through Colebrooke.
pm (:20) Frees. Easy on home trail w/Sara.
Sun
pm (4:02) Raceblades. Good run with Sara at Frontenac Park. From Big Salmon Parking lot to Great Rock Loop on Slide Lake and back. Beautiful sections. Some pretty technical footing though up the Great Rock and slow going. Pretty hot. The deer flies were out in full force. Achilles a little stiff, but good otherwise.
Weekly Total = 19:45
~ Very pleased with week. Two good long runs. A couple of shorter days than normal in combination with the long runs.
am (1:20) Fireblades. Cat W trail to grass hill. Very hot and humid. Legs felt ok after long run.
pm (:53) Raceblades/Five Fingers. Easy with Sara on Warner trail loop, then 20' minutes on home trail in FF.
Tue
am (1:03) GazellesCC. Easy run at Lemoine Point. Still very hot, but nice with some breeze and shade along the lake.
pm (1:15) Slingshots. Workout on Cat Trail E. Warmup for 15', then 20' tempo run, 6' recovery, 10 x 1' hard, 1' easy, then cooldown. Felt really good. Kept it under control. Less humid tonight.
Wed
am (1:15) CL1. Easy run to the Sandpit. Felt pretty good. Took it easy as a big day tomorrow.
pm (0)
Thu
am (6:35) CL2. Frontenac Park Perimeter. Ran the entire outside trail around Frontenac. This is a run I've wanted to do for a long time. Started at Trail Centre at 9:52am. Ran Corridor to Rideau Trail, Outer Slide Lake Loop, Big Salmon, Gibson, Kingsford Dam, Birch Lake, Arkon W. Got back to Trail Centre at 4:37pm. Total time on trail = 6:45, Total running time = 6:35 (stops to treat water). Started out very easy as I knew it was going to be a long day on the trail. First 90mins are pretty slow and technical. Much nicer once around Slide Lake and moving north. Saw deer, otter, beaver, partridge (dive bombed me...must have been close to a nest). Felt very strong and got in a good groove. Weather was perfect. Low humidity. No deer flies yet. Mosquitos were bad on the long uphills in the northern section of the park. Fueled well with 2 pkgs Clif blocks, 3 gu gels, 2 bottles of Sustained energy/Gu powder (half and half), 1 pkg full strength gu powder, 1 first endurance bar (3hrs), lots of water (treated with Steripen). Total of about 1400calories consumed. Really pleased with how my body held up. Great confidence builder. Didn't see anyone on the trail the entire run except a school group swimming at campsite #11 (offered me a freezie). Looking forward to running loop again and can definitely go faster. Asked park warden if anyone had done it before or if he knew the distance and he said he no on both counts. Best guess was maybe 45-50km, but hard to say because of technical trails.
Fri
am (1:09) GCC. Easy at Lemoines. Legs felt surprisingly good after yesterday. Right achilles a little tight at first.
pm (:38) Frees. Easy run w/ Sara to north trail and back.
Sat
am (1:15) CL1. Ran north trail to Sandpit, while Brennan mountain biked with me. Came back on road through Colebrooke.
pm (:20) Frees. Easy on home trail w/Sara.
Sun
pm (4:02) Raceblades. Good run with Sara at Frontenac Park. From Big Salmon Parking lot to Great Rock Loop on Slide Lake and back. Beautiful sections. Some pretty technical footing though up the Great Rock and slow going. Pretty hot. The deer flies were out in full force. Achilles a little stiff, but good otherwise.
Weekly Total = 19:45
~ Very pleased with week. Two good long runs. A couple of shorter days than normal in combination with the long runs.
Monday, June 9, 2008
June 2 - 8 (14:46)
Mon (1:38)
am (1:18) Crosslites1. Easy run on North Trail to Sandpit. Felt very good. ITB doing very well. A little tight at times, but pleased after yesterday's run. Legs a little sore from all the short steep climbs.
pm (:20) ZoomXC. Easy run on home trails.
Tue (1:51)
am (:45) CL2. Ran K&P trail from Sydenham Road past Jackson Mills Road and back. Felt good. Was weird trying to get past a backhoe on a trail. Doing some heavy maintenance on the Kingston end of the trail.
pm (1:06) Slingshots. Good workout on Cat Trail East. Included 30minute tempo run in the middle at 160-170bpm for most of it. 3:50-4:00/km. Started off steady and eased into it. Felt pretty good.
Wed (2:02)
am (1:42) CL1. A little tired and sore from tempo yesterday, but ok once I got going. Ran Cat Trail W to Camden East and back. ITBfeels great. Very pleased after yesterday.
pm (:20) GazelleCC. Easy on home trails.
Thu (2:03)
am (1:10) CL1. Ran north trail to Sandpit. Felt really good and was wanting to keep going, but planning to do intervals tonight. Very hot and humid out though. Summer is finally here.
pm (:53) Fireblades. Did something to my foot today at home (?). Strange. Was totally fine during a.m. run, but plantar fascia started hurting this afternoon. Just ran easy on Cat trail in Newburgh instead of intervals. Extra support of Fireblades helped.
Fri (1:10)
am (0)
pm (1:10) FB. Foot felt much better tonight. Ran easy on north trail to Sandpit.
Sat (2:02)
am (1:15) GCC. Ran north trail with Sara, then added on home trail. Foot felt much better. Feeling back to normal. Very hot and humid though.
pm: (:47) GCC. Cat W trail. Very hot. Nice and relaxed. Felt pretty good.
Sun (4:00)
pm (4:00) CL2. Hottest day of the year so far. 31C and high humidity. Good heat training. Ran at Frontenac Park. Some good tree cover and a breeze made it bearable in places. Ran first 3 hrs with Sara, from Trail Centre, Arkon trail clockwise, then along Birch Lake over to Little Clear Lake Loop and back along Big Salmon north to Trail Centre. Added on Doe Lake and Gorge Trail (x2) to get in 4hrs. Was pretty hot, but felt like I handled it pretty well. Drink 3 litres during run. Half water, other half Gu powder. Used Steripen to treat lake water. Nice to not have to carry a lot all at once. Didn't have any gels, so ate a First Endurance bar after 2hrs and 3 Clif Blocks after 3 hrs. Legs and feet felt very good.
Total for Week = 14:46
am (1:18) Crosslites1. Easy run on North Trail to Sandpit. Felt very good. ITB doing very well. A little tight at times, but pleased after yesterday's run. Legs a little sore from all the short steep climbs.
pm (:20) ZoomXC. Easy run on home trails.
Tue (1:51)
am (:45) CL2. Ran K&P trail from Sydenham Road past Jackson Mills Road and back. Felt good. Was weird trying to get past a backhoe on a trail. Doing some heavy maintenance on the Kingston end of the trail.
pm (1:06) Slingshots. Good workout on Cat Trail East. Included 30minute tempo run in the middle at 160-170bpm for most of it. 3:50-4:00/km. Started off steady and eased into it. Felt pretty good.
Wed (2:02)
am (1:42) CL1. A little tired and sore from tempo yesterday, but ok once I got going. Ran Cat Trail W to Camden East and back. ITBfeels great. Very pleased after yesterday.
pm (:20) GazelleCC. Easy on home trails.
Thu (2:03)
am (1:10) CL1. Ran north trail to Sandpit. Felt really good and was wanting to keep going, but planning to do intervals tonight. Very hot and humid out though. Summer is finally here.
pm (:53) Fireblades. Did something to my foot today at home (?). Strange. Was totally fine during a.m. run, but plantar fascia started hurting this afternoon. Just ran easy on Cat trail in Newburgh instead of intervals. Extra support of Fireblades helped.
Fri (1:10)
am (0)
pm (1:10) FB. Foot felt much better tonight. Ran easy on north trail to Sandpit.
Sat (2:02)
am (1:15) GCC. Ran north trail with Sara, then added on home trail. Foot felt much better. Feeling back to normal. Very hot and humid though.
pm: (:47) GCC. Cat W trail. Very hot. Nice and relaxed. Felt pretty good.
Sun (4:00)
pm (4:00) CL2. Hottest day of the year so far. 31C and high humidity. Good heat training. Ran at Frontenac Park. Some good tree cover and a breeze made it bearable in places. Ran first 3 hrs with Sara, from Trail Centre, Arkon trail clockwise, then along Birch Lake over to Little Clear Lake Loop and back along Big Salmon north to Trail Centre. Added on Doe Lake and Gorge Trail (x2) to get in 4hrs. Was pretty hot, but felt like I handled it pretty well. Drink 3 litres during run. Half water, other half Gu powder. Used Steripen to treat lake water. Nice to not have to carry a lot all at once. Didn't have any gels, so ate a First Endurance bar after 2hrs and 3 Clif Blocks after 3 hrs. Legs and feet felt very good.
Total for Week = 14:46
Monday, June 2, 2008
May 26 - June 1 (6:59)
Mon
pm (:22) Crosslites1. Easy on grass trails at house. ITB still kind of sore. Foot still there at beginning of run.
Tue
pm (:20) CL1. Easy on home grass trail. ITB a little better today.
Wed
am (:47) CL1. Ran north trail from home. Felt good. ITB seemed much better today. Foot ok too. Saw a black bear and her 3 cubs in the field to the East of N/E entrance to Paudyn loop. Very cool. I was downwind from them so they couldn't smell me. About 100 meters from them. Stood behind a tree and watched them for about 15mins. The one cub kept trying to get the other cub to play with it.
Thu
pm (:56) CL1. North trail with Sara. Nice night. ITB tight but ok. Can feel my foot at the start, but gets better.
Fri
am (1:07) CL1. Paudyn Loop + add-on. No sign of bear. ITB felt pretty good today. Foot seems to be improving too. Always feel better when I'm running more.
pm (:22) Gazelle CC. Easy on home trail. Felt good.
Sat
am (:20) Skylites. ITB felt great. Looking forward to getting out again later. Foot still noticeable though.
pm (:45) GCC. Easy on Cat West. ITB seems good.
Sun
pm (2:00) CL1. Great run at Gould Lake. Beautiful day. Ran Tom Dixon, East, Famous and Wagon Trail loop, then out and back to Spur Point. Felt very good. ITB felt great on technical trails. Was a little stiff at the end, but fine later that night.
Week total = 6:59
~ ITB kept getting stronger all week. Still a little bit tight, but think I can pretty much run through it now and keep increasing back to normal.
pm (:22) Crosslites1. Easy on grass trails at house. ITB still kind of sore. Foot still there at beginning of run.
Tue
pm (:20) CL1. Easy on home grass trail. ITB a little better today.
Wed
am (:47) CL1. Ran north trail from home. Felt good. ITB seemed much better today. Foot ok too. Saw a black bear and her 3 cubs in the field to the East of N/E entrance to Paudyn loop. Very cool. I was downwind from them so they couldn't smell me. About 100 meters from them. Stood behind a tree and watched them for about 15mins. The one cub kept trying to get the other cub to play with it.
Thu
pm (:56) CL1. North trail with Sara. Nice night. ITB tight but ok. Can feel my foot at the start, but gets better.
Fri
am (1:07) CL1. Paudyn Loop + add-on. No sign of bear. ITB felt pretty good today. Foot seems to be improving too. Always feel better when I'm running more.
pm (:22) Gazelle CC. Easy on home trail. Felt good.
Sat
am (:20) Skylites. ITB felt great. Looking forward to getting out again later. Foot still noticeable though.
pm (:45) GCC. Easy on Cat West. ITB seems good.
Sun
pm (2:00) CL1. Great run at Gould Lake. Beautiful day. Ran Tom Dixon, East, Famous and Wagon Trail loop, then out and back to Spur Point. Felt very good. ITB felt great on technical trails. Was a little stiff at the end, but fine later that night.
Week total = 6:59
~ ITB kept getting stronger all week. Still a little bit tight, but think I can pretty much run through it now and keep increasing back to normal.
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