Taken a week off and feeling good

Ran later in the evening tonight to see how that felt. My calf is getting better and I wanted to go out and see how it was feeling. Running in the dark is challenging as you have to be very careful about how and where you step. From the get go my form was really good and strong, I felt light and comfortable. My leg acted up but it was really nothing. I paced well, a little slow in the middle and a little quick at the end. Go figure. Going to go out again tomorrow and try it again.

8.3 km, 41:41, 5:02 pace
Sleep: 7 hr, 8/10
Legs: 7/10

Out on Newport

details to follow

Tuesday massage

Saw Bruce today for some work on my right calf. He wasn't too worried about it, nothing too serious, need to stretch it more from top to bottom.

Well....

I guess I should start to listen to my body. My calf has been hurting now for several days (like almost 2 weeks) and today it finally let me know who is the boss. It hurt from the first few steps but it wasn't until a km out that the weakness I feel really became apparent. I ran a little further hoping it would loosen up like it has before in the past but it wasn't listening. I didn't take anythign before hand or all day so I am sure that had something to do with it but I just didn't feel like pushing it today. I booked a massage appointment while I was out seeing I was down that way. I loped back home and nursed my wounds, so to speak. Not too happy about it but it really isn't all that serious so I think I will take a little time off perhaps and see what happens.

3.4 km, 18:17, 5:20 pace
Sleep: 7 hr, 8/10
Legs: 8/10 (calf 1/10)

Thursday night O&B 2 or what the hell?

When I got home from work I was totalled, not interested in running one bit. I had every possible excuse of why I shouldn't put it off till tomorrow. Man, it was 20 minutes of self brutality. I took forever to get my shoes on cause maybe if I took long enough I wouldn't make it and skip today. What a load of BS. The weather today is the nicest day in November possibly ever. 12C and clear, no wind, like perfect. So once I finally got laced up and out the door, I took off like a shot and ran focused and determined (possibly angry at myself for being so retarded) the whole way. I hit 9km at 45 minutes so I knew it was going to be a good one. I knew I was running well but had no idea that I was running that well until I got closer to home then realized that I was several minutes ahead of where I was last week. So I just pressed on till my 90 minutes was done. I felt super good once I was done. The was probably the most important run so far because of the beginning, if I hadn't beaten back the meanies, I would be sitting here now wishing that I had run and it would be too late. Then the bad feelings would start and the mountain of shit would begin to grow. Screw you meanies. I win this round.

18.5 km, 1:31:29, 4:57 pace
Sleep: 7 hr, 8/10
Legs: 7/10 (calf still very sore)

Tuesday night route 2

Got changed quick after work cause I was feeling challenged and not into running. But I got out and made the best of it. The weather was calm and 9C, but rained late into the run. I wasn't too quick in the first km but got stronger as I went on. I wrestled again with fatigue and mental issues but did my best to put them to bed. Around 7 km my right calf started to hurt again, making me take deeper steps to compensate for the weakness that I feel when I misstep, so to speak. I was going to turn for home early but decided that I would run through it and just see how it went. It was manageable then kinda went away. I felt really good late into the run, smooth and light. My HR was low and I was running comfortable. I was in a good grove for 6 or so kms. Felt right, you know. Day off tomorrow, yipee!

17.8km, 1:30:41, 5:05 pace
Sleep: 6.5 hr, 7/10
Legs: 8/10 (calf 4/10)

Monday at Thetis

This Monday I decided on Thetis instead of Mt Doug cause I didn't feel like getting lost. Once I got laced up and ready I started out slow, my guts kind of reminding me that they are still not fixed and I should be mindful. The weather was perfect, 8C and little wind, clear as could be. The trails were dry mostly, soft in the lower spots but not the slop I was expecting, perhaps off the main trails but that's for next week. I went up Trillium and onto Upper Thetis as Lower Thetis is closed for repairs. I looped it twice, nice and easy, although my pace was quick enough, then headed back to the parking lot. I had enought time to do L&C out and back before stopping. I didn't feel the fatigue I was expecting from the run yesterday which is a real bonus.

10.3km, 55:43, 5:28 pace
Sleep: 6.5 hr, 7/10
Legs: 8/10

Sunday afternoon run

This was a tough one as I got called into work today and was pretty tired. As I got going it looked as if it was going to rain but it held off thankfully. The first 30 minutes was torture, my mind and body were not in sync and it was a constant arguement about stopping, turning back, cutting it short, blah blah blah. I motored on, keeping a reasonable pace but somewhat disinterested in how fast or how far I had gone. I was going to do an out and back but at the proposed turnaround I kept on going thinking it was going to be mentally easier to not backtrack. At about 13k I found another gear and it kept me moving real well until pretty much the end. My right leg/calf is still feeling weak but only sometimes. I had a toenail cut my middle toe so it is time for a trim. I was right on marathon pace today, comfortably this time. Good week overall, dispite missing Friday, I am feeling pretty good that I will start to see some improvement over the next 8 weeks at least in my fitness. I'll save the speed for the spring.

20.1 km, 1:43:38, 5:10 pace
Sleep: 7 hr, 9/10
Legs: 8/10

Thursday night O&B

Rain. Buckets of it too. Windy as well. Not the best conditions but I'll run anyway. Decided on the Goose out and back towards the hospital. I have this tendency to go out too fast then suffer for it later. Today was no exception but it was not as dramatic. I tried to ease into a pace that was comfortable once I got out of town. My right leg still bites a little early, like my calf muscle doesn't have the strength to hold me up from time to time. It is just a sense, that's all. I really just tried to stay relaxed, arms low and body tall. I find I keep my arms up too much but that is just a habit that will go over time. At 45 minutes I turned around and headed back. I felt good for most of the way back aside from the last couple of km's where the days fatigue was getting to me but I muscled through. Wet and windy, a fun combo for sure. It was a good run, legs felt strong and my guts didn't hurt a bit.

17.8 km, 1:30:51, 5:06 pace.
Sleep: 7 hr, 8/10
Legs: 8/10

Tuesday 90 minute run

Well here I go. I underdressed for the weather which was clear and cool but windy, especially along the water. I headed out past Oak Bay highschool figuring that I would take the usual route along the RVM course. I packed 20 oz wme drink and tried to get into some kind of rythym but was having a nagging pull in my right calf. It finally worked itself out around 5k. I was tired from the day and was working on efficient comfortable running. I walked once and stopped at the top of King George for a water refill. I was running calmly, staying as easy as I could determined to go the whole way and not back out early. The mental aspect is the hardest sometimes, my legs and body will keep going for a long time but my head can end it all real quick but my goal is to not let that happen too often. I slowed considerably in the last 7k as I wanted to have some legs left under me. When I finished up I was comfortably tired, good feeling. Good run overall, feeling confident that I will be able to complete this as best I can.

17.6km, 1:30:54, 5:10 pace
Sleep: 5 hr, 8/10
Legs: 5/10 need day off
Morning HR: 50

Monday trail run

Thought it would be a good idea to head out to Mt Doug park and try out some of the trails out there. I've only ever been up to the top in the car so it was time to give the rest of the park a go. The early trail markers were obvious but as I got higher they seemed to get a little less so, I got confused the first time and headed down instead of up which put me at Blenkensop Rd. I knew where I was but had to double back and reconnect to the main trail. I picked it up and headed on only to find my way back to the Blenkensop Trail head fifteen minutes later. No markers, no nothing. So being a little frustrated and not wanting to end up there a third time, I took off down the road and back tracked on the ashphalt towards the car. I was pretty toasted from yesterday and the steepness of the early climbs on the trails. So much for a light aerobic day. The trails were good and easy to follow until you get to the upper parts and they crisscross. It was slippery and quite technical too which made it interesting to say the least.

8.25km, 47:29, 5:46 pace
Sleep: 8hr, 9/10
Legs: 6/10 fatigued

New year starts today, some goal setting.

Been thinking about what I want to accomplish this next year seeing that I have one good year of training and racing behind me. I am going to follow the Lydiard Method for training putting together big distance, hill repeats and speed work to make me a better faster runner with more of a foundation to be able to go harder, longer. So that starts today. Running the next 16 weeks based moreso on time than distance. Starting out at around 7 to 8 hours of running per week and working up to around 10 to 12 is my goal. Then as the weeks wear on to the events, changing gears and using hills and speed work to enhance the mileage already laid down. I'm pretty excited about it eventhough it will be alot of hard work, I think I am up for it. Today was a good one, one hour of aerobic running. I was able to hold a good pace for most of the run, keeping a good hold on my form, trying hard to run relaxed as possible. The weather wasn't the best, cool, rain, windy and all around November. I was feeling pretty good. My head was clear enough to keep on task. My scrapes from last weekend are healing nicely but super itchy.

13km, 1:04:41, 4:58 pace
Sleep: 7hr, 7/10
Legs: 7/10 still heavy and healing