|
HK
|
 |
« Reply #165 on: 21 February 2010, 05:44:54 » |
|
Hi Matt!
Hi all, have fun at the refridgerator! Hope the weather is fine, and you guys enjoy the pain of racing.
Week 6, 08-Feb - 14-Feb:
M: Q 22.1k @4:49, with 18k @4:42 {goal: 4:45}
T: easy 16.5k
W: Q 20.3k @4:56, with 5x 2k @4:14 {goal 4:14}, plus weights
T: morning slow 8.0k, evening slow 8.0k
F: Q 35.7k @5:19 {goal: 5:24 - 5:06}
S: flight to Japan
S: arrival in Japan
Total 110.5 km.
Week 7, 15-Feb - 21-Feb:
M: easy 10.3k @5:14
T: easy 12.3K @5:33, with 8 strides and with camera - Jeff made me
W: easy 10.4k @5:48 with camera
T: -
F: Q 12.5k @4:35, with 6x 5 min @4:04, breaks 30 seconds at 5:30 or so
S: easy 8.2k @5:15
S: easy 15.6k @5:45, with camera
Total 69.2 km. Still waiting for the delayed airplane.
Cheers,
Holger
|
|
|
|
« Last Edit: 21 February 2010, 05:47:45 by HK »
|
Logged
|
|
|
|
|
Dave R
|
|
« Reply #166 on: 21 February 2010, 15:16:29 » |
|
Hey, Matt, welcome. You'll have a blast.
"Rest" week, so slightly less kilomage. Plus, 'Fridge today. Best. Weather. Ever.
M 5.4 km 26:19 (4:51/km)
T 4.7 km 29:25 (6:15/km) trail
W
T 6.2 km 30:42 (4:55/km) trail
F
S 18 km 1:29:15 (4:57/km) community trails
S 12.9 km (8 mi) Re-Fridgee-Eighter 53:49 (4:09/km) 1st half-2nd half ~4:12/km-4:07/km
~47 km for the week
Negative split the 'Fridge this morning, my goal was to run smart and finish strong. Done and done.
Enjoy the weather everyone. Hope you get your flight soon Holger!
Dave.
|
|
|
|
« Last Edit: 21 February 2010, 15:19:18 by Dave »
|
Logged
|
|
|
|
|
HK
|
|
« Reply #167 on: 25 February 2010, 12:00:17 » |
|
Negative split the 'Fridge this morning, my goal was to run smart and finish strong. Done and done Good for you, Dave. And yes, I made it back! And got two quality units in on Monday and Wednesday - on free roads, yay! Had to run early on Monday though, and was very tired, but then I had a blast yesterday. Felt fresh, it was relatively warm, and no wind! Cheers, Holger |
|
|
|
|
Logged
|
|
|
|
|
|
|
HK
|
|
« Reply #169 on: 03 March 2010, 09:56:23 » |
|
Hi,
what's wrong Jeff, are you not training anymore?
Here's my last week:
Week 8, 22-Feb - 28-Feb:
M: Q 22.8k @4:54, with 5k/4k/3k @4:17 {goal: 4:18}, plus weights
T: slow 13.9k
W: Q 19.0k @4:44, with 15k tempo changes b/w 4:27 and 4:44, average 4:35 {goal 4:32/4:45}
T: easy 16.5k
F: rest
S: easy 19.2k @5:29 - too snowy, plus weights
S: Q 32.0k @5:18 (Lake Paradise loop)
Total 123.4 km.
Felt sick between that Saturday night and this week's Monday, but now I'm almost back to normal.
Sunday will be the first race of this year, the Chilly Half - who else is going?
Will be interesting; I suppose my base is fine, but I haven't done any fast stuff around half marathon pace, which was 4:12 min/km last September.
Cheers,
Holger
|
|
|
|
|
Logged
|
|
|
|
Lesley
Newbie
Posts: 6
|
|
« Reply #170 on: 04 March 2010, 13:16:39 » |
|
Hi Matt,
Have fun training, I have registered in the "Sport Event"
Gearing up for the ATB at the end of the month and looking forward to it...feeling great. Must be all the warm weather. Has anyone ran either Pick your Poison or the Seaton Trail??
Lesley
|
|
|
|
|
Logged
|
|
|
|
|
Dave R
|
|
« Reply #171 on: 06 March 2010, 13:06:33 » |
|
Haven't run all week. Recovering from a mild high ankle sprain. Not even running - was walking back from Boston Pizza two weeks ago and twisted my right foot, catching it on a chunk of ice. Tried running through it for a week, but it got worse each day so gave up last weekend. Feels much better now so likely start up again this weekend. Beautiful days to be running.
Dave.
|
|
|
|
|
Logged
|
|
|
|
|
Lloyd
|
|
« Reply #172 on: 06 March 2010, 13:48:12 » |
|
Hi Dave, I'll trade your mild high ankle sprain for my torn meniscus. Please let me know asap so that I can get started on the paperwork. I miss running.
|
|
|
|
|
Logged
|
|
|
|
|
Steven P.
|
|
« Reply #173 on: 07 March 2010, 09:59:13 » |
|
Has anyone ran either Pick your Poison or the Seaton Trail??
Lesley
I've run both Lesley and both are quite challenging courses. My 50K PB is 4:10 and I think the fastest I've ever run PYP (formerly Ganaraska) is 5:30. The course has changed since the last time I ran it but the terrain is basically the same which is very hilly. If you've ever skied Horsehorse North you'll know the hills! That said this would be perfect training for Chicopee :-). Seaton is not as challenging as PYP and I've read that they're changing some of the more technical sections this year, but it is definitely a technical course with lots of rocks and roots, water crossings and depending on the spring weather ... mud pits. If you love trail running you'll love both of these courses but be prepared to work for your finishing medals :-). |
|
|
|
|
Logged
|
|
|
|
|
Rick Straughen
|
|
« Reply #174 on: 07 March 2010, 14:07:14 » |
|
That said this would be perfect training for Chicopee :-). This is the same reason that I am thinking about running the Creemore Vertical Challenge 25K on July 3. Anyone have experience with this? I figure I could go to the race and maybe check out Chicopee on the way there or on the way back.
|
|
|
|
|
Logged
|
|
|
|
Rick S
Newbie
Posts: 5
|
|
« Reply #175 on: 08 March 2010, 10:57:00 » |
|
I ran the Creemore Vertical Challenge for the first time last year. I cannot compare it to Chicopee but I can tell you one thing, the name "Vertical Challenge" is an understatement.
I found this race a lot of fun and plan on doing it this year. Basically you are running up and down the escarpment. Other then the start of the race running a short trail run through Avening the whole race is made of long and short hills ("hills" for the lack of a better name) with typically very little time for recovery. Even when coming back down the escarpment to the finish the route still manages to have loops that include some very challenging verticals.
I haven't done much trail running and it was truly an eye opener.
I will be signing up for the following races to help me prepare for the ENDURrun:
Seaton Trail, Pick Your Poison, Creemore, Limberlost, Haliburton, Vulture Bait, Run for the Toad
Cheers
|
|
|
|
|
Logged
|
|
|
|
|
HK
|
|
« Reply #176 on: 10 March 2010, 08:21:40 » |
|
Dave and Lloyd: get well soon, good luck with the healing!
My last week:
Week 9, 01-Mar - 08-Mar:
M: slow 13.9k
T: Q 21.9k @4:49, with 18k @4:38
W: easy 17.2k, plus weights
T: Q 14.6k @5:03, with 3x 2k @4:08
F: slow 7.3k
S: slow 2.5k @5:45
S: Q 27.3k, with Chilly Half in 1:27:55 (4:10 min/km)
Total 104.7 km.
The race went great, except for the last 8k into the (admittedly not strong) wind. I think we had +2C, sun, and a wind of 20 km/h at the start - great winter running conditions, much better than last year's Grimsby half on snow.
Now (three days later) my legs are still stiff. Only easy running so far this week.
Cheers,
Holger
|
|
|
|
|
Logged
|
|
|
|
Lesley
Newbie
Posts: 6
|
|
« Reply #177 on: 11 March 2010, 13:04:07 » |
|
Thanks will have to decide, leaning towards PYP.
Have a great weekend everyone the weather is suppose to amazing
Cheers
Lesley E
[/quote]
I've run both Lesley and both are quite challenging courses.
My 50K PB is 4:10 and I think the fastest I've ever run PYP (formerly Ganaraska) is 5:30. The course has changed since the last time I ran it but the terrain is basically the same which is very hilly. If you've ever skied Horsehorse North you'll know the hills! That said this would be perfect training for Chicopee :-).
Seaton is not as challenging as PYP and I've read that they're changing some of the more technical sections this year, but it is definitely a technical course with lots of rocks and roots, water crossings and depending on the spring weather ... mud pits.
If you love trail running you'll love both of these courses but be prepared to work for your finishing medals :-).
[/quote]
|
|
|
|
|
Logged
|
|
|
|
|
HK
|
|
« Reply #178 on: 19 March 2010, 08:36:38 » |
|
Week 10, 08-Mar - 15-Mar: recovery from the half marathon (Chilly Half, 07-Mar)
M: slow 9.0k
T: easy 19.0k (Camp Heidelberg loop)
W: easy 17.2k, plus weights
T: Q 21.8k @4:52, with 5k/4k/3k @4:13
F: off
S: easy 19.2k
S: Q 35.3 @5:13 (Bamberg loop)
Total 121.5 km. Chickened out of Tuesday's quality workouts because of hurting/stiff legs. Other than that, the week went well with its two quality workouts and > 120 km. Now I am back to normal, I hope. Nine more weeks.
Cheers,
Holger
|
|
|
|
|
Logged
|
|
|
|
|
Dave R
|
|
« Reply #179 on: 26 March 2010, 21:19:41 » |
|
Back to no running. Ankle not getting better. Set up my tri-bike on the trainer tonite for the first time in over half a year. It will be ready to go for the weekend. At least I can keep my endurance up that way while my ankle heals. I'll hit some weights as well to keep up the strength. Won't be ready for any April races at this rate. So, no Seaton and may miss the 5 & 8 km ENDURraces for the first time since I started doing them in '04. We'll see how it goes. Next target will be Sulphur I guess.
Good luck at ATB!
Dave.
|
|
|
|
|
Logged
|
|
|
|
|
