Hi everyone,
I set my sites on a 22km run this morning but the batteries are still pretty depleted from last week's Army 1/2. I managed 15 km running and a 7km walk/run. Completed the distance and next week I will rinse and repeat.
Beautiful weather for a run though. We are having a very nice autumn to date. Perhaps a little humid but aside from that nice temperature, blue skies - smiling at me!
Song of the day is the Who classic Squeeze Box. Great tune by one of my favorite bands.
Blog at you later in the week.
Paul
Sunday, September 25, 2011
Tuesday, September 20, 2011
8 km Steady Run
Hi everyone,
Back with the Running Room this evening our clinic was a bit sparsely attended but the good crew was ready to tackle Fallingbrook Hill - well done, guys!
I have also started more serious cross training with Mike "Evil Personified" Fong again. The goal is chin ups (longer term) and improved CO2 Max (shorter term - like Cardiff!). I am very focused on a personal best for my hometown race.
Song of the run tonight was Candy by Paulo Nutini - great tune by a great Scotsman with an Italian name.
Running back to you soon.
Paul
Back with the Running Room this evening our clinic was a bit sparsely attended but the good crew was ready to tackle Fallingbrook Hill - well done, guys!
I have also started more serious cross training with Mike "Evil Personified" Fong again. The goal is chin ups (longer term) and improved CO2 Max (shorter term - like Cardiff!). I am very focused on a personal best for my hometown race.
Song of the run tonight was Candy by Paulo Nutini - great tune by a great Scotsman with an Italian name.
Running back to you soon.
Paul
Sunday, September 18, 2011
Army Half Completed? Yes Sir!
Hi there
Kicked off by our Governor General (who also ran), with the earnest and engaged participation of some of the finest people in our country, Canadian Troops, and to the starting sound of a Howitzer Artillery Gun, today I completed the Army 1/2 Marathon.
The weather was near perfect, no, in fact it was absolutely perfect. Nice temperature, slight gentle wind, perfectly blue skies. We ran up by the Parliament, out past the museums, back, over to Gatineau, across the bridge, up Sussex and then down the Rideau Canal and back. Wow!
I used this as a training run and rehearsal of my race plan for Cardiff. I started out with 13 and 1's changing it after the first go round to 14 and 1's and kept that up to the 18 km point when I switched to 10 and 1's and finished with my second best time 2:19:49 (nearly matching the 2009 Prague race at 2:18:22). My goal is for Cardiff to be a personal best.
I want to thank the WGG for being there with me and the support of my colleagues and fellow clinic members at the Beaches Running Room.
Song of the run was a natural - Heroes by David Bowie and I dedicate it to the fine women and men of the Canadian Forces. The race itself is dedicated to someone who is also being a real Hero to his daughter right now although she may be too young to appreciate it. My brother Jamie has decided to return to school and I want to let him know how very much I admire him for it. Well done, brother!
Paul
Kicked off by our Governor General (who also ran), with the earnest and engaged participation of some of the finest people in our country, Canadian Troops, and to the starting sound of a Howitzer Artillery Gun, today I completed the Army 1/2 Marathon.
The weather was near perfect, no, in fact it was absolutely perfect. Nice temperature, slight gentle wind, perfectly blue skies. We ran up by the Parliament, out past the museums, back, over to Gatineau, across the bridge, up Sussex and then down the Rideau Canal and back. Wow!
I used this as a training run and rehearsal of my race plan for Cardiff. I started out with 13 and 1's changing it after the first go round to 14 and 1's and kept that up to the 18 km point when I switched to 10 and 1's and finished with my second best time 2:19:49 (nearly matching the 2009 Prague race at 2:18:22). My goal is for Cardiff to be a personal best.
I want to thank the WGG for being there with me and the support of my colleagues and fellow clinic members at the Beaches Running Room.
Song of the run was a natural - Heroes by David Bowie and I dedicate it to the fine women and men of the Canadian Forces. The race itself is dedicated to someone who is also being a real Hero to his daughter right now although she may be too young to appreciate it. My brother Jamie has decided to return to school and I want to let him know how very much I admire him for it. Well done, brother!
Paul
Tuesday, September 6, 2011
Finally cooler weather returns!
Hi everyone,
Great night for an 8 km run, even one with a 3 km uphill climb to begin with. Tonight we went up Kingston Road, over to Fallingbrook and down through the Beaches. It was fast for a recovery run and our group stayed well together. We are now getting closer to race day, 6 weeks out, and at this point it is all about performance enhancement.
Sunday, past, however, was not so great - the humidity was very high and at the 15 km point of a 20 km run, I just ran out of steam. It happens. Not the end of the world but it was annoying. I ended up covering 18.5 km with the last 3.5 walked.
Song of the run was The Wreck of the Edmund Fitzgerald by Gordon Lightfoot.
Tomorrow night - speed drills!
Paul
Great night for an 8 km run, even one with a 3 km uphill climb to begin with. Tonight we went up Kingston Road, over to Fallingbrook and down through the Beaches. It was fast for a recovery run and our group stayed well together. We are now getting closer to race day, 6 weeks out, and at this point it is all about performance enhancement.
Sunday, past, however, was not so great - the humidity was very high and at the 15 km point of a 20 km run, I just ran out of steam. It happens. Not the end of the world but it was annoying. I ended up covering 18.5 km with the last 3.5 walked.
Song of the run was The Wreck of the Edmund Fitzgerald by Gordon Lightfoot.
Tomorrow night - speed drills!
Paul
Thursday, September 1, 2011
Wound up August with Speed Drills!
Hey everyone
Wound up August with some fast paced Fartlek ("Speed Play" in Swedish) training. The trick here is to mix it up, go fast, really fast, run, walk but get an overall improvement in your pace as well as improve your bustable aerobic capability.
I normally run at a 6:30 - 6:45 pace but when peaking out in Fartlek I get down to about 4:00 min per km for 150 m or so and get my overall pace down to a 6:00 or 6:15. It is actually pretty tough but well worth it. Tonight our 1/2 Marathon Clinic ran two speed drills last night and will move to three and then four next week and the week after respectively. The group did very well.
So, time marches on, I now have less than 3 weeks until the Army 1/2 Marathon to support Canadian Troops and then a further 4 weeks until the LSB Cardiff and Scotiabank Toronto 1/2 Marathons. Still time for improvement but now the runs are in my legs, as they say - no matter what, I will likely be able to finish them both.
Song of the run was 250624 by Chicago
Paul
Wound up August with some fast paced Fartlek ("Speed Play" in Swedish) training. The trick here is to mix it up, go fast, really fast, run, walk but get an overall improvement in your pace as well as improve your bustable aerobic capability.
I normally run at a 6:30 - 6:45 pace but when peaking out in Fartlek I get down to about 4:00 min per km for 150 m or so and get my overall pace down to a 6:00 or 6:15. It is actually pretty tough but well worth it. Tonight our 1/2 Marathon Clinic ran two speed drills last night and will move to three and then four next week and the week after respectively. The group did very well.
So, time marches on, I now have less than 3 weeks until the Army 1/2 Marathon to support Canadian Troops and then a further 4 weeks until the LSB Cardiff and Scotiabank Toronto 1/2 Marathons. Still time for improvement but now the runs are in my legs, as they say - no matter what, I will likely be able to finish them both.
Song of the run was 250624 by Chicago
Paul
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