Week 13/17 HM Training - Run #4 19K LSD

It turned out to be an awesome week running-wise after all. :)

After last week's imposed rest due to my calf strain /muscle seizure, I was determined to make sure that my Week #13 went according to schedule (while still be 'smart' about my calf). I cancelled last weekend's long run, kept my Monday as a day of rest as regularly scheduled, and then followed my training plan to the "T" this week.

I also admit that I was not looking forward to my 19 km this week. I was feeling nervous about my calf and hoping that this run would not aggravate it. I recognized that my run was supposed to be slow and easy so I intended to keep it this way for the sake of my leg.

Before Wallace and I headed out, I warmed my calf up with a heated bean bag, as I have done all week. It was feeling fine, but I wasn't going to take any chances.

1-4 km = 7:13, 7:18, 7:18, 7:16

There are no stories to tell from today's run ... which is not necessarily a bad thing. :) The weather was perfect for it - cooler, no rain. By the 2 km mark, I was still feeling a little overwhelmed by the 19 km goal so I worked on adjusting my thinking. Instead of concentrating on the full distance, I broke the runs down into familiar landmarks - "run until you reach Labatt's, run until you reach the short, steep hill, run until you see Wellington St.", etc. I also focused on my music, using it as a distraction by concentrating on each song. It worked for me. :) It was a opportunity to listen to the playlist that I created for my Springbank half marathon that I didn't use too much. :)

5-7 km = 7:01, 7:04

8 km = 6:47 :)

9-13 km = 7:05, 7:09, 7:06, 7:05, 7:05, 7:04

14-15 km = 6:57, 6:57 :)

It was a nice, steady, consistent run. While running my 16th km, I could feel myself starting to tire. It came over me in a wave, and I was actually tempted to stop to walk (that's how strong it was). I had expected this - I usually tire at this point during a long run after a full week of training runs/workouts. As much as I wanted to stop, I wanted to achieve 19 km more. :) My pace felt a little more slower and sluggish at this point, but I told myself not to care, and just to keep going. :)

16-17 km = 7:19, 7:20

I also started thinking abut Niagara Falls and how this was good training for the last few km when feeling tired. Did I have it in me to push myself, in spite of feeling tired, and will myself to the end? As you can see by my last 2 kms, this thinking helped me rally:

18-19 km = 7:08, 7:04

So, yes, by the end of this run, I was so pleased! Pleased with the mileage, pleased that I finished it without stopping, and especially pleased that I didn't encounter any issues with my left calf. My right achilles tendon was feeling a little tender (it's the left one I usually have issues with so this just makes me shake my head), but I'm icing it.

Week #13 is over an done with now, peeps! FOUR more weeks! FOUR more weeks! :)

Week 6/17 HM Training - Run #5 20K PB

As of today, I have accumulated multiple PB's ... :)

PB weekly mileage = 61.7 km (38.3 miles)

PB monthly mileage = 220.3 km (136.9 miles)

I am counting the following because my current training program scheduled me to leap from an LSD of 16K/10 miles to an LSD of 19.5K/12 miles in one week. However, I still want to track the in-between kms. I have run these distances only twice before - the first time when training for my HM last year (using the 10:1 run/walk method), and then during my actual HM last October.

This is why this is such a big deal to me. :)

I achieved the following by running slowly, but solidly, with one brief stop - one to scoop up Wallace poop - and one "walk up a small hill" at then end of my run (you can see the pace plummet slightly between 19K and 20K):

PB 17K training run = 2:05:23 (7:23/km ... 11:52/mile)

2010 - 2:16:05

PB 18K training run = 2:12:54 (7:23/km ... 11:52/mile)

2010 - 2:17:28

PB 19K training run = 2:20:38 (7:24/km ... 11:55/mile)

PB 19.5K / 12 miles = 2:24:56 (7:26/km ... 11:58/mile)

PB 20K = 2:29:13 (7:28/km ... 12:00/mile)

2010 - 2:39:41

18K :):):):):)

2:17:28

Pace 7:38 min/km

Very very very happy. :)

First, I decided Friday a.m. after a very poor night of sleep that I would not run. I had been planning to try to catch up on the days of running I had missed, but hesitated because of my scheduled long run on Saturday (today). What was more important to me - getting the mileage in for the week or doing well in my 18K? My lack of sleep helped to determine this for me. :(

It turns out that this was likely the best decision for me as I ran 18K today and it went very very well! ALL my splits except for the 16K were in the 7:30 min/km zone which really excites me! I ran with Kim and Wallace, who were great running partners, and the weather was perfect for running (10 degrees C, overcast). I ran into some issues with an ALS Walk in the park - the very large group of walkers blocked the majority of the footpath so I spent a great deal of time stop/starting at one point and running on grass/dirt along the side of the path in order to get around the walkers. In an odd sense, this might have helped me run better, in that I was concentrating so much on getting around everyone, I did not concentrate on my pace or my running much.

I think I am surprised to see that, even with the minute of walking every ten minutes, my pace is still comparable to my running pace in shorter runs. It is feeding my secretive hope that maybe I can run my first half marathon closer to 2:30 than not. I am still fascinated by how long 18K is - it blows me away that I am running all the way to Springbank Park (Byron), all the way around it, and then all the way out to Gibbons Park (North London). Wow wow wow. :) :) :)

I need to register by this Wednesday for the Niagara Falls half marathon if I REALLY am going to do it. Ben is gone for the weekend, but this is something we will need to discuss tomorrow after he gets back. :)

It helps that when I woke up this morning and put my running clothes, I suddenly noticed in the bathroom mirror how my hips have shrunk! :) :) I thought that it bode well for my long run.