Training Recap Dec 4-10

This week was solid, my weekday easy runs were a bit longer and I pushed myself even more at the track. There will be more track workouts over the next couple of weeks, so I’m excited to see how I improve my times.

Monday: OFF

Tuesday: 50′ easy, I ran home for work soaking in the last bit of daylight. I also did a core workout.

Wednesday: Group WO, we went back to the track at PISE and did: 20′ easy, 2 x 2′ @threshold, 2 sets of: 400m, 300m, 200m, and finished with 3 x 200m, 15′ easy. This was hard, fast, and fun. The back side of the track was super icy which wasn’t ideal, but we still pulled off some quick laps. Following that, we had our team holiday dinner!

Thursday: 70′ easy, I ran out to the ocean and along the always scenic Dallas rd. Since the sunset is so friggin early, my run couldn’t have been timed better and I got to run through most of it. By the time I was back in my neighbourhood, it was totally dark and I regretted not bringing my headlamp. Some of the sidewalk is uneven and I was worried about falling. Shortly after that thought, I tripped, folded over at the waist heading straight for a pole. Somehow, I caught myself and carried on. Next time, I’ll wear the headlamp. I also did a core workout.

Friday: OFF. I did an arm workout.

Saturday: Group WO, we ran our warm-up to Mt. Doug, a beautiful park in my neighbourhood. The WO was: 20′ easy, 2 sets of: 3′, 2′, 1′ hills, 20′ easy, we ran down the hill too, so there wasn’t much of a break. It was TOUGH. I also did a strength workout.

Sunday: Long-run: 100′ easy with the last 10′ @4:45-4:50, I haven’t run solo on a Sunday in quite a while! I also switched up the route, I ran on roads for the first bit to get to Mt. Doug and ripped around the trails for most of the run, since I had a pick-up for the final 10′ I made sure I was on the road for that. I was feeling tired, but managed a 4:38 average for the last 10′ and was very happy with that. I also did some stretching later in the afternoon (which I never do, oops).

Total Weekly Mileage: 60.2 km

This week will be divided between the Island and Vancouver, I am looking forward to running there and being back in the big city!

Training Recap Nov 27-Dec 3

I was pleasantly surprised with how this week went. During both of the group WO’s I focused on running as quickly as I could rather than checking the pace on my Garmin. Upon reviewing the splits, I was very happy with what I saw at this point in my training. Here is what I did last week:

Monday: OFF.

Tuesday: 30′ easy, 5 x 15” strides, I went out solo and then did the strides up and down this short stretch of paved trail near my house. I also did a core workout.

Wednesday: Group WO @ PISE, 20′ easy, 2 x 90” @temp, 3 x 15′ hill sprints, and then 200m, 400m, 600m, 400m, 200m on the track, 20′ easy. I enjoy the track because you can always see where your teammates are and push yourself to catch them (Binder).

Thursday: OFF. I did a core workout and an arm workout.

Friday: 30′ easy, I ran on my lunch, down to the ocean and back.

Saturday: Group WO, 20′ easy, 3 sets of 4′, 1′, 1′, 4′ @threshold, 20′ easy, we did this on a gravel loop just over 1km long. This was tough, but fun and I felt good about it after. I also did a core workout.

Sunday: 105′ easy, the long-runs are almost getting long again! Headed out with a friend towards Sidney for an out and back. The sun finally came out and warmed us up a bit. That was definitely the coldest run we’ve had so far, which I supposed is pretty lucky! I also did an arm workout and a core workout.

Total Weekly Mileage: 55.1km

This week will be a little higher in mileage and we are heading back to the track on Wednesday, so I am excited for that. It is also our training groups’ holiday party, so any suggestions for a clever $10 gift are graciously accepted!