Monday, June 22, 2009

Weekly Summary June 15 - June 21

6/15/2009 - 6/21/2009: 64.9km 5:58:16 (178 days)

Happy Summer

Well the week started off great, and had a disasterous end. After last weeks high I was back at it, feeling strong through Mon-Wed. At the end of my morning trail run Wednesday, I had a strange pain/stiffness in the bottom of my left heel. Hmmmm. Walking was difficult, but I figured a little stretching and ice and all would be good. Thursday, still hurting headed out for my run and it was worse. No flexibility in the ankle and pain every push off with the toe. I had a chiro appointment Thursday. and he thought it was my Peroneal Tendon, which almost made sense. As the last few days have unfolded I no longer think it is the Peroneal Tendon as both side of the heel hurts. I have no idea what is going on and walking is painful, running way worse.

Sunday, Father's Day, Graham and I ran the Do-It-For-Dad 5km race in Ottawa. It is an annual race raising funds for Prostate Cancer. This was Graham's first 5km race, where we ran the whole distance. It was hard for both of us, for different reasons, but we had a blast (27:51).
More pictures here

I have another appointment at noon today about my foot. We'll see what that brings. 20' at a time.

Mon - AM 55' (Beaverpond) - PM 20' FF's
Tue - AM 30' FF's - Noon 42' Tempo - PM 20' FF's
Wed - AM 1:30 (Trilliun Woods) (Heel Issue)
Thu - Noon - 32' (Pine Grove)
Fri - AM 20' (road ez)
Sat - AM 20' (road ez)
Sun - AM 28' (do it for Dad)

Sunday, June 14, 2009

Weekly Summary June 8 - June 14

6/8/2009 - 6/14/2009: 111.8 km 10:30:33 (171 days)

Week Highlights

longest week of running in over a year, more than 10 hours and 110km...and feeling pretty good.
Squats on Monday, Barefoot Trails Monday
Tuesday Could barely walk and thought I had a stress fracture, don't run technical trails in FF's (yet)
Wednesday everything was better with the world
Thursday nice and relaxed
Friday nearly died
Saturday was fun
Sunday was fun - but nothing left.
Running and training, the constant emotional rollercoaster.

Mon - AM 55' (Beaverpond Trails) - PM 24' FF's (Beaverpond Trails - too tough)
Tue - AM 50' (Hills) - PM 11' Easy 28' Race (Beaverchase #2)
Wed - PM 50' Trillium Woods
Thu - AM 30' FF's - PM 30' FF's
Fri - PM 2:44 (Run from work) 16' FF's
Sat - AM 1:01 Trillium Woods Trails
Sun - AM 1:30 Trillium Woods Trail - PM 20' FF's

Wednesday, June 10, 2009

Plan for Friday

So this Friday I get do to something I have been wanting to do since late last summer, run home from work. I started biking to work once or twice a week near the end of last year, and always thought it would make for an interesting run. So to allow for a more relaxed weekend, I figured this Friday would be the day.

Here is a link to the Motion Based up load from one of my bike trips home last year. Should be fun to run across the city.

I am looking forward to the re-fuelling when I get home.

Thursday, June 4, 2009

Weekly Summary June 1 - June 7

6/1/2009 - 6/7/2009: 85.6 km 7:42:03 (164 days)

Well I thought this was suppose to be a step back week, but it sure didn't feel like it. Reason was there was no LONG run, but 3 MLR longs which combined with the intervals and tempo run made for a little tougher week that I imagined. I guess this is the advantage of using a training plan. The intervals in the FF's were great, but I sure felt them the next couple of days. Saturday was run along the Lachine Canal in Montreal with Kimber, Heather and Brian, and finished off with a token hangover run Sunday.

Mon - AM 51' (Ran on the track legs were dead from the 32 the day before) - Noon Strength - PM 25' FF's
Tues - Noon - 49' - FF's - 6x700m on Pine Grove Trail (Intervals around 2:52)
Wed - AM 1:15 - Road - Yuk! Noon Strength
Thu - AM 30' Tempo - PM 33' Barefeet
Fri - AM 1:25 - on grass field
Sat - PM 1:35 - Montreal
Sun - PM 20' - FF's on the Trails

Monday, June 1, 2009

Weekly Summary May 25 - May 31

5/25/2009 - 5/31/2009: 93.0 km 8:26:35 (157 days)

Another solid week of training. 5th week in a row of increase time and mileage. Recovered from the Half marathon easily, had a single FF's run of 10km - on trails, and finished off with a tiring 32km. This coming week is a well earned step back.

Mon - 55' Road
Tue - AM 35' Tempo - PM 27' FF's
Wed - 51' Road
Thu - 52' FF's Trails
Fri - 22' FF's - sick
Sat - AM 1:23 Trails - PM 10' FF's
Sun - 2:52 Trans Canada Trail