Sunday, November 16, 2008

Training Log: Nov 10 - 16 (16:45)

Great week of running. Pleased with how I continue to feel during the increase in volume and intensity. Will continue to gradually increase the length of long runs now.

Finished off the week with a nice weekend with Brennan and Heather, and went to see Bob Dylan in concert in Kingston on Saturday. Pretty great to see such a legend. Dylan did great versions of 'Like A Rolling Stone', 'Maggie's Farm', 'All Along The Watchtower', and my favourite of the night was 'Stuck Inside Of Mobile With The Memphis Blues Again'.

I feel fortunate to have now seen all three of my favourite singer/songwriters...Shane MacGowan, Steve Earle, and Bob Dylan.

Weekend Total = 16:45

Mon/10 (2:13)
am (1:29) Crosslite3. Great run on J&J trails with Aaron. Legs a little tired going into it from the past week of running, but trails are just so nice that you forget all about being tired.
pm (:44) Crosslite2. Nice relaxed run with Sara on Cataraqui Trail West. Legs a little tired tonight, but not bad.

Tue/11 (2:32)
am (1:11) Gazelle. Very easy run on cinder trails at Lemoines before work in town. Felt good. Just took it nice and easy. Surprised to see two bucks at Lemoines, but once again, glad they are safe in there.
pm (1:21) Skylites. Tempo run (40'). Warmed up from Yarker on Cat East. Ran tempo portion from skidoo club west to Curl Road, and back and then west again to Curl Road in 40:25. Felt very smooth and strong tonight. Beautiful night with a bright moon out.

Wed/12 (2:29)
am (1:57) Crosslite3. Cataraqui Trail West-DND-Camden East Loop. Ran pretty relaxed and felt much better than last week. Took a bottle of Gu2O with me today which helped. Finished feeling like I could have kept going, which wasn't the case last week.
pm (:32) Raceblades. Solid run with Sara and Siku on Cataraqui Trail East, while pulling the tire the whole time. Felt much stronger today compared to last week. Ran using the poles I rigged up my pulk and the new Nathan Storm pack. Both felt so much better. Might still use a climbing harness around my waist, but we'll see how this system goes for now.

Thu/13 (2:12)
am (1:05) Crosslite2. My am run almost became a pm run since I procrastinated so long. Very cold, very windy, very rainy. I hate Nov days like this. Just bring on the snow. Was really nasty starting, but felt ok once I turned around on the Cat trail @ Curl Rd and headed back towards home. Felt pretty well recovered from the past few days.
pm (1:07) Gazelles. Hill Workout. Warmup on Cataraqui Trail. 8 x Curl Road hill (+/- 95sec). Felt pretty good. Not as steep as last week, but long. With the longer recovery, I tended to run back down a little quicker.

Fri/14 (2:17)
am (1:17) Crosslite3. Easy on Cat Trail West to grass hill. Warm, sunny day. Just beautiful out. Busy morning with eye appt and snowshoe stuff, so almost turned into a pm run.
pm (1:00) Crosslite2. Easy run with Sara on Cat Trail West. Legs a little tired, but felt like I could have kept going a long time. Nice run.

Sat/15 (1:25)
pm (1:25) Crosslite3. Recovery day. Easy with Sara on Cat Trail from Boundary Road, then Paudyn Loop. Very nice in the woods. The green moss was just so incredibly bright in contrast to the fallen leaves and bare trees. Looking forward to running this loop more on snowshoes soon. Felt a little tired.

Sun/16 (3:37)
pm (3:37) Crosslite3. Great run with Sara. Parked at Escarpment and ran Rideau Trail into Gould Lake including Bear Loop. Wagon Trail to Bedford Road, then along Little Long Lake. Ran an out and back add-on into the Mica Mine Trails on the way back. Nice that the Rideau Trail Association has repaired the bridge going over to the Mica trails. Snowed off and on the entire run. Ran with Spin Pack and extra water, gels. Was getting dark on the way back for the last 45 minutes, so glad we had our headlamps. Really nice run. Came home to the smell of African Garbonzo Bean Soup on the crock pot, accompanied by Naan bread and Guinness. Yum!

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