Back to ramping up again. The Scotiabank Waterfront Marathon is not much over two months away - and it's amazing how short two months seems when you're plotting your training. After starting June with two weeks of no running, I went back to easy running in the third week (even managed to get in a few solid runs on vacation) and started building distance again on July 1. That was actually a pretty crappy run, sad to say. It was supposed to be around 18 km, but a few km in I started cramping up and couldn't shake it, energy levels were rotten, and I threw in the towel at about 15 km. Fortunately things have been better since.
I'm taking a new approach to my weekend LSDs (still having issues with the S, but I digress). While training for Ottawa, I would calculate a route that matched the distance, and follow it. There were times I wanted to make changes after beginning, but not knowing all the relevant distances in my head, and being fairly obsessive about getting the right distances, I was pretty much stuck with the plan.
This time around I'm running more for time than distance. Like last weekend. My run was supposed to be 22.5 km - say 23 km. At a "good run" or race pace, that's about 1:55. So I tried to slow down a little, and ran for 2:10. At the beginning and end I checked my pace on a nearby track; it was on and a little under 5:00/km, respectively. Even given that I was slower in the middle (especially on the hills), in 2:10 I did at least 23 km. Probably 24 km or more. And really enjoyed just being able to decide my route as I went.
And how am I feeling with the increased milage? A little tight and sore in the right hip after Sunday's run, enough that I decided to take the advice I would give to someone else and swap Tuesday's and today's runs for the elliptical and bike/weights, respectively. And to make an ART appointment for late this afternoon. Missing a couple of mid-week runs at this point shouldn't be a problem.
But my lunch hour is over and not getting back to work would be a problem. More later.
I'm taking a new approach to my weekend LSDs (still having issues with the S, but I digress). While training for Ottawa, I would calculate a route that matched the distance, and follow it. There were times I wanted to make changes after beginning, but not knowing all the relevant distances in my head, and being fairly obsessive about getting the right distances, I was pretty much stuck with the plan.
This time around I'm running more for time than distance. Like last weekend. My run was supposed to be 22.5 km - say 23 km. At a "good run" or race pace, that's about 1:55. So I tried to slow down a little, and ran for 2:10. At the beginning and end I checked my pace on a nearby track; it was on and a little under 5:00/km, respectively. Even given that I was slower in the middle (especially on the hills), in 2:10 I did at least 23 km. Probably 24 km or more. And really enjoyed just being able to decide my route as I went.
And how am I feeling with the increased milage? A little tight and sore in the right hip after Sunday's run, enough that I decided to take the advice I would give to someone else and swap Tuesday's and today's runs for the elliptical and bike/weights, respectively. And to make an ART appointment for late this afternoon. Missing a couple of mid-week runs at this point shouldn't be a problem.
But my lunch hour is over and not getting back to work would be a problem. More later.
posted by Jogger Barbie | 1:20 PM
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