Run Forest Run!

Sun, Sep 06, 2009

Sun, 06 Sep 2009 06:00:00

Decided to give my knee an extra day off. Was going to do a race tomorrow but letting my leg get back to 100% is more important to doing a good 1/2 marathon in October. Went to the gym and hopped into the pool again. easy 15 minutes to warm up and then did 120meter intervals to get my heart rate up (arounf 2-2 1/4 minutes per interval) with a minute of recovery. Did this for 35 minutes and and did 10 minute cool down.

Sat, Sep 05, 2009

Sat, 05 Sep 2009 06:00:00

With the knee a little sore, I decided to give it a days rest. It is heavily painful for me to go into the gym, but went anyway. Did laps for 45 minutes.

Fri, Sep 04, 2009

Fri, 04 Sep 2009 06:00:00

Went out cycling. Easy ride- 32 km in 1:12. Right kne was a little sore on the way back.

Thu, Sep 03, 2009

Thu, 03 Sep 2009 06:00:00

Out to the hill/park for a run. Thought if I ran a loop if something started ging wrong with the legs I could easily bail. Legs felt good though the first lap of the park so started to pick it up to about a 6:30 mile pace for the last 2 laps. Did 3 hill laps X 1 mile each and the right knee started feeling a little sore so did a cool down lap of the park and called it a day.

Wed, Sep 02, 2009

Wed, 02 Sep 2009 06:00:00

Cross training out on the bike again. Went out along my usual route down to Riverside Drive, up Lesperance, across Baseline and out into the country side. Had a decent tail wind on the way out which was super quick but make for a slow ride on the way back.

50 km total in 1 hour 38 min

Tue, Sep 01, 2009

Tue, 01 Sep 2009 06:00:00

Really easy laps at the track with the running club. Walked 4 laps to see how the legs were feleliong. Wasn't too bad so started a light jog. The legs weren't too bad except a sore right calf.

Mon, Aug 31, 2009

Mon, 31 Aug 2009 06:00:00

Cross training- easy 30 km bike ride...think it took about 1 hour to 1 hour 5 minutes.

Sun, Aug 30, 2009

Sun, 30 Aug 2009 06:00:00

Long run out in Sarnia. Felt great for the first 10.5km then left outer calf started to get progressively sore. Ended up walking the last 4 km back in it was that bad.

Thu, Aug 27, 2009

Thu, 27 Aug 2009 06:00:00

Was going to do a run tonight but looked at the weather and saw it was going to rain tomorrow so thought it would be better to get a bike ride in tonight. Out for 1:34 and went for 47km. Nive ride-tail wind on the way out and head wind on the way back . Overcast day and a little cooler. Got a bit of a drizzle of rain on the way in.

Wed, Aug 26, 2009

Wed, 26 Aug 2009 06:00:00

Off- body was feeling run down. Haven't recovered from the race so took a day off training. Always kicking myself a few days after a race that I should have taken the day after the race off to recover and then get back into training.

Tue, Aug 25, 2009

Tue, 25 Aug 2009 06:00:00

Ran 7 loops around a 1 mile hill loop with the Running Miles Club. Felt Strong through most of the run except for the last loop. Still not 100% after the race but energy is better. Finished with 1 mile flat to cool down. Total 1:02 for the run.

Mon, Aug 24, 2009

Mon, 24 Aug 2009 06:00:00

Easy bike ride- 32km in 1:10. Legs still feeling tired from the race.

Sun, Aug 23, 2009

Sun, 23 Aug 2009 06:00:00

2km run: 7:37 - strong opening run. Could have gone harder but didn't want to blow my legs out this early in the race. Still a good time in

20 km bike: 35:01 - very strong bike ride. The course was tow loops around a provincial park. The route was shletered by trees so no wind at all. Very flat, road in good condition and very fast!

5km run: 20:17 - this is the fastest I've done a 5km during a sprint distance triathlon. The legs felt very limber after the bike rise. Had a quick transition and first km was at 3:59. It was a shletered dirt road- no direct sun and flat- very quick again!

Great course and very well run event. Scenic area- would gladly do this event again next year!

Sun, Aug 16, 2009

Sun, 16 Aug 2009 06:00:00

REALLY hot day today for along run but I wanted to get out there and tough it out for at least one long run for mental toughness while being smart about it. Currently 39 degree celcuis with humidity (102 degrees F with humidity for all my friends south of the border)

Ran 10miles around a 1mile loop around a hill drinking at least 500ml of water per 3 loops. Pace was at 8minutes per mile which is slow but ok for the conditions. Finished with an easy 1.5 mile "cool down" on even ground. Wanted to get 12-13 miles total but did not feel it would be of any benefit in the heat. 1 hour 30 minutes total.

Sat, Aug 15, 2009

Sat, 15 Aug 2009 06:00:00

Out on the road bike- 45 km in 1 hour 32 minutes

Fri, Aug 14, 2009

Fri, 14 Aug 2009 06:00:00

Felt tired and unmotivated through this run. Ran at a around 7:05 pace.