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Login / Register Training Logs Runner: abhainn anners babysteps BaldGuy bicycle.boy bigbird blade Blanken BlueSkies braveheart b_squared Carrie casual-runner christyh clocker cneufeld DanaMcB Darth Tater DawnG deirdred dgrant Doonst Dream Girl DrewG drumlin_lee edfizz emma1 fe.sweetpea GallopingGhost Georgiana HCiD henbit horselady ish JacSprat jaymac Jenn169 Jo-Jo JoeDwarf joeforani johy jwolf KBO KDG Kiki KristenL kristig La Lightning LisaB litewait lx2run Marg* MaryMac442 mas_runner midas997 MikeM militarybrat MINI-T mj msdesigner1 MyLifeInRuins Nawk nelsonf2f Nicole K PBlaikie QuickChick racewalker RayMan Robbie-T rob_w rungeek runlolarun runningman Sandmac ShaggyTour Skinny Bitch Slacker slagler smack smitty solo steve32221 Taxman tgilpin Tori turtlegirl uRun2 JanFebMarAprMayJuneJulyAugSeptOctNovDec / 2012201120102009200820072006200520042003 Race Results Runner: AirForceRunner anners babysteps bicycle.boy bigbird blade b_squared Carrie casual-runner christyh clocker cneufeld DanaMcB Darth Tater dgragg dgrant Doonst Double Bellybuster DrewG drumlin_lee edfizz fe.sweetpea GallopingGhost HCiD horselady ish JacSprat jaymac Jenn169 Jo-Jo joeforani jwolf KBO KDG KristenL kristig La Lightning LisaB litewait lx2run Marg* MaryMac442 mas_runner MikeM militarybrat MINI-T mj Nawk nelsonf2f PBlaikie QuickChick racewalker RayMan Robbie-T runlolarun runningman Sandmac ShaggyTour Skinny Bitch slagler smitty Snickers solo steve32221 Taxman tgilpin Tori turtlegirl uRun2 West Grey Runner Latest Member Updates # Date Member -- Location Type 1 Sep-8 2010 Slacker 0.0km Physio Room XT 2 Sep-8 2010 Jenn169 0.0km XT 3 Sep-8 2010 Jenn169 3.0km Scarborough Run Felt so-so. Back started to hurt about 1km in the run and front of left shin hurt a tiny bit, think i need new shoes. 4 Sep-1 2010 Jenn169 6.0km Run 5 Sep-8 2010 drumlin_lee 10.3km Run Planned run: 10k easy @6:43 Actual run: 10.26 @ 6:17 Issues: mental therapy run. took dogs as they need exercise otherwise everything in my house will be destroyed. Glute behaved. Running in the rain didn't even bother me. 6 Sep-7 2010 DrewG 10.1km Rideau Canal Run Track repeats, 5x1000m. Tried pace of 4:20 instead of 4:26, which was obviously too quick. 7 Sep-8 2010 Dream Girl 0.0km Physio Room Run 8 Sep-6 2010 Dream Girl 0.0km Physio Room XT 9 Sep-5 2010 DrewG 20.0km Rideau Canal Run First run since moving downtown. Nice and flat, nice and cool, and hundreds, maybe thousands, of people out running along the canal. No trouble keeping target pace of 5:25. 10 Sep-8 2010 tgilpin 7.5km Milton Run much cooler - I like it :-) Why? Results by Distance 0km 1km 1.2km 1.425km 1.5km 1.609km 2km 2.5km 2.9km 3km 3.8km 4km 4.3km 4.4km 4.5km 4.55km 4.6km 4.8km 4.9km 4.99km 5km 5.1km 5.2km 5.3km 5.4km 5.5km 5.55km 5.6km 5.7km 5.8km 6km 6.116km 6.24km 6.4km 6.5km 6.61km 6.64km 6.76km 7km 7.5km 7.8km 8km 8.05km 8.4km 8.5km 8.6km 8.7km 8.92km 9km 9.2km 9.5km 9.8km 10km 10.05km 10.5km 10.55km 10.7km 10.8km 10.85km 11km 11.2km 11.4km 11.43km 11.7km 11.8km 11.9km 12km 12.1km 12.15km 12.28km 12.3km 12.37km 12.5km 12.568km 12.6km 12.7km 12.8km 13km 13.08km 13.1km 13.12km 13.3km 13.46km 13.8km 14km 14.7km 14.8km 15km 15.3km 15.42km 15.6km 16km 16.09km 16.1km 16.11km 16.15km 16.5km 16.6km 16.9km 17km 17.5km 17.84km 19.3km 19.5km 19.81km 20.01km 21km 21.08km 21.097km 21.1km 21.15km 21.2km 21.37km 22km 22.1km 23.15km 24.6km 24.7km 25km 25.5km 25.6km 25.75km 25.8km 26km 26.2km 27km 27.75km 28km 29km 30km 31km 31.44km 32km 34km 34.25km 34.5km 35km 37.75km 38km 38.25km 39km 39.5km 42km 42.19km 42.195km 42.2km 47.5km 50km 51.5km 52.5km 53km 53.3km 55km 56km 58.5km 72km 73km 73.2km 73.5km 80km 99km 113.1km 116.1km 117km 117.1km 120km 226km Next Race Schedules JanFebMarAprMayJuneJulyAugSeptOctNovDec / 2012201120102009200820072006200520042003 tools Training Program Calendar Generator results ChipTimeResults EventsOnline OnlineRegistrations RoadRaceResults RRResults SportStats running Shoeguide.co.uk CanadianMarathoning CoolRunning GeorgetownRunners HalHigdon IAAF MarathonGuide McMillanUniversity MyNextRace RunnersWorld RunningForFitness RunningMania RunningRoom RunningTimes WeatherNetwork Active users: 104 Registered users: 400 New Users: 3	<< previous month        KDG Run Log for March / 2010        next month >>       # Feel Date Type Duration Distance/ Accrued Pace Calories Where Temp Notes Laps/ Hills Laps Map Elevation HR Info 49 Mar-31 0:02 Wed Cross Training / Swim 50:00 Pool 0 0 48 Mar-31 0:01 Wed Run 40:05 8.05/301.04km 4:59 Treadmill 3 Incline 0.5% except last mile flat. 0 0 infoAscent:32m 47 Mar-30 0:02 Tue Cross Training / Bike 50:00 20.00km POW and Canal 8+12 km 0 0 46 Mar-30 0:01 Tue Tempo Run 1:13:30 13.68/292.99km 5:23 Treadmill 4 20:00 w/u 10:00 + 15:00 at 4:17/km (8.7) with 2:00 recovery 11:00 hill warmup 2 x 5:00 at 5:39/km (6.6) and 8% with 1:00 recovery 5:00 c/d HR to 156, 158, 157, 159 in the 4 intervals. 0 0 infoAscent:142m 45 Mar-29 0:02 Mon Run 34:50 6.44/279.31km 5:24 Treadmill 0 0 44 Mar-29 0:01 Mon Cross Training / Swim 45:00 Pool 0 0 43 Mar-28 13:37 Sun Long Steady Distance 2:54:54 30.02/272.87km 5:49 2041 CB-Bank-RRW-SP-RRE-Rideau Hall and return 7 Maybe about 15k of dirt and grass in here. Along with 1.7L Gatorade of which I drank 1.2L, I took along a few food items to see if I could digest them while\ running (slowly): a couple of micro jam sandwiches, some salted plain fusilli and 1 fig newton (total 330 cal, not much). Had no problem eating that but no\ t planning on using it in a road marathon. 5:44 moving pace, 5:28/km for last 5 km. 0 0 infoTemperature:7 Ascent:170m Descent:170m 42 Mar-27 13:25 Sat Steady State 1:26:32 17.90/242.85km 4:50 1148 Treadmill 5 At half a percent incline 1.6 km w/u 14.48 km at 4:45/km avg, AHR 144 1.6 km c/d The ss interval was initially at 7.8 mph. Before 4 miles, sped up for a while then reset the tm and took a drink with clock running. Resumed at below pace (pace bunny chasing after pit stop simulation) then shortly back to 7.8. Second half mostly at 7.9-8.0 because it felt better. This did make the back feel a bit tight but I had worse tightness for shorter similar runs previously. My lean might not be quite right but fixing everything at once is easier said than done. Cadence didn't want to go more than 87 or 88. For last third ran farther to the back on the belt where the bounce seems different and less. 0 0 infoAscent:88m 41 Mar-25 18:55 Thu Progression 44:03 9.44/224.95km 4:39 Canal 4 Real windy. Windiest I recall running in recently. 28-41 gust 45-52. Glad I took the tights and mitts. After 21:52 had a 8:19 loop at 4:20/km then a bit later a 4:14 headwind straight at 4:21/km. HR was showing 5K pace effort in the second. In fact I was trying for a 4 minute km but got this 4:20 km. 0 0 infoTemperature:4 40 Mar-24 0:02 Wed Cross Training / Swim 52:00 Pool Tried the silicone cap (mainly because I thought it might be better for my hair - not sure if actually helps yet). I had used those in open water with wetsuit before but never in a pool. The buoyancy of that thing was really noticeable and seemed to confuse my body position and streamlining senses as well as resulting in more underwater noise. Did some 300, 200, 100 and was seeing sometimes slower than 2:00/100 so thought the thing was slowing me down, but then tried 100 without and got pretty much the same so partly I was just slower today and no definite conclusion on that. Continued wearing the cap and finished with slower swimming and working on the left side breathing. 0 0 39 Mar-24 0:01 Wed Run 25:00 5.00/215.51km 5:00 Treadmill Usual easy progression. Second half at 0.5%. Had a 400 at 4:30. Followed with weights. 0 0 38 Mar-23 0:03 Tue Cross Training / Bike 30:00 10.00km Canal 2 0 0 infoTemperature:2 37 Mar-23 0:02 Tue Cross Training / Bike 20:00 8.00km 2:30 Prine Of Wales 2 0 0 infoTemperature:2 36 Mar-23 0:01 Tue Intervals 1:15:44 15.29/210.51km 4:57 Treadmill 5 ~20:00 w/u 8 repeats of 4:00 (966m) at 4:08/km (9.0 mph) = around 8K pace 2:00 at 5:02/km (7.4 mph) ~5:00 c/d I figure blood sugar was dropping pretty nicely in the last couple of reps. Took in the usual 150 cal small bottle of G and burned around 1000 cal of something for this workout. Cadence 90-91 on the reps. Peak HRs were from 155 to 161. 0 0 35 Mar-22 0:02 Mon Cross Training / Swim 50:00 Pool 0 0 34 Mar-22 0:01 Mon Run 25:35 5.00/195.22km 5:07 Treadmill By feel, gradually up to 4:48 for last km. Second half at 0.5% incline. Left quad initially tight, then somewhat protesting, then not very noticeable. Weights: Leg ext (very light), hamstring, hip ab/ad, ab curl, hip flex and standing hip abduct (light) and a couple of arm things. 0 0 33 Mar-21 13:09 Sun Long Steady Distance 2:57:35 32.04/190.22km 5:32 2280 Western Parkway 4 Something about that was a bit excessive. With the hills, extra gear weight, pace and my leg freshness state, probably 2:45 would have been a better duration cap for me. Left quad was pretty dead for the last 8k or so. Reduced pace from 5:30 to 5:40 in the last 8k. Many little hills on this rec path route which I find noticeable on a long run. Ran about 20% on the grass or dirt. Carried 2L of G and drank 1.4L. Tights, double shirt and coat were quite soaked and heavy by the end. Had a cookie with 3k to go which seemed to help. Want to try gels for next long run. A couple of educational tidbits. - I hit 21.1 around 1:55 and my legs felt pretty bad, quite possibly worse than they feel after a 1:35 half which I am definitely in shape for. The main reasons are probably the fact that I had no taper and ran 10k yesterday, and the extra weight, maybe 7 lbs average. (The weight is most likely a much smaller factor and I plan to test that some time.) - It is the downhills which were the biggest problem for the dead left quad. Going up the "Monster Hill" in the last 2k was no problem - I simply reduced pace and felt nothing special. On the other hand, coming to go down the NAC ramp, I walked. 0 0 infoTemperature:4 Ascent:120m Descent:120m 32 Mar-20 15:30 Sat Run 47:43 9.77/158.18km 4:53 QE Paths 5 After 1.5 km, settled into a quite steady pace around 4:48. 0 0 infoTemperature:5 31 Mar-18 0:00 Thu Fartlek 37:17 4.77/148.41km 7:48 Canal 14 This was a run and walk with my daughter, the first attempt this season. First run in shorts for me. Had about 1k averaging around 5:20 with a walk break, then closer to 6:00 for the next k with a couple of breaks and by that time her quads and calves were complaining (breathing about the same amount as me though. She swims something like 7 hours per week). Turned around and tried grass for a while but the instability was challenging for her knees. Then it was sprint and walk on a dirt path which seemed to agree fine. Little 50-100m segments averaging under 4:00 and peaking under 3:45. Jogged and walked the last km. 0 0 infoTemperature:14 30 Mar-17 0:02 Wed Cross Training / Swim 35:00 Pool Included 3x200 in just under 4:00 each. Available time slot ended, otherwise would have continued working on basic skillz. 0 0 29 Mar-17 0:01 Wed Run 25:00 5.00/143.64km 5:00 Treadmill 4 0 0 28 Mar-16 0:04 Tue Cross Training / Bike 30:00 10.00km 3:00 Canal 10 0 0 infoTemperature:10 27 Mar-16 0:03 Tue Cross Training / Bike 30:00 12.00km 2:30 Canal 15 0 0 infoTemperature:15 26 Mar-16 0:02 Tue Cross Training / Bike 16:00 Stationary Bike Fully natural muscle relaxation and range of motion procedure (i.e. I stretched) after run before this bike session. 3 min w/u 5 min at level 16 8 min at lower resistances Right knee wasn't behaving so didn't get in much of a tempo session. I tried jamming my wallet under the left side of my forefoot and that seemed to help but it was too much lift. I shouldn't really be surprised if cranking massive Ken watts is sometimes problematic in running shoes on an ill fitting bike. 0 0 25 Mar-16 0:01 Tue Race Pace 45:15 8.85/138.64km 5:06 Treadmill 4 4 km w/u 4 km = 17:38 at 4:23/km (8.5, 15-20K pace) 0.8 km c/d In the pace interval, HR to 152, cadence to 89. Plan was for only 3.2 km but upped it to 4.0 km since auto-jogging was kicking in and the legs were experiencing a period of elevated leg-esteem. 0 0 24 Mar-15 0:01 Mon Run 26:30 5.00/129.79km 5:18 Treadmill 4 Up to 5:00 after 4k and no faster. At 0.5% incline. Followed with stretch and strength. My outdoor time in sunny 13C weather was on the bike. 0 0 23 Mar-15 0:00 Mon Cross Training / Swim 45:00 Pool Left sided breathing is off the ground and slowly progressing. Slightly better than in the last swim. Need to get more rotation happening on that side. Working with 2-3, 3-3 and other patterns at this point. 0 0 22 Mar-14 14:10 Sun Long Steady Distance 2:45:08 26.91/124.79km 6:08 1900 Rideau River 4 Light rain and wind ENE 30-35 gust 39-48. Weather wasn't as bad as I was expecting. The section on the dirt paths on the west side of the river was actually quite nice and well drained. I guess half the time I had the wind as a tail wind and otherwise was often shielded but there was one section around the 15k point where it became quite trying for quite a while and I was starting to get cold. This was also the point where I started to feel completely saturated with water everywhere. It's admittedly questionable to do a long run the day after a 5K race but legs felt fine before and with the slow pace and distance well under 30 km I believe the worst case is probably slightly compromised workouts in the following week. This experiment along with the questionable weather was actually how I convinced myself do do any run at all. For an additional variation, I wore the old shoes with 820 km on them and this encouraged me to run easy and on grass when feasible. Carried 1.6L of Gatorade and drank 1.1L. Took quite a few stops and little walk breaks, included in time as usual. Pace without stops is 6:00. Found the changing terrain on the River path challenging on tired legs. There is snow in places. Quite a bit of running on grass in this run. Legs were feeling very tired towards the end, especially the usual left quad weak link. 0 0 infoTemperature:4 Ascent:110m Descent:110m 21 Mar-13 10:00 Sat Jog-Easy 31:21 5.26/97.88km 5:57 Colonel By Path 7 Some additional easy running after the race. Some walking and standing still in there. 0 0 infoTemperature:7 20 Mar-13 9:15 Sat Race 20:26 5.10/92.62km 4:00 Colonel By - St. Patrick's Day 5K 7 The short version is that I suspect the course was long by about 98m, the first 3k felt fine, I was a little wimpy perhaps on the 4th km, there were some winds but nothing really extreme, and I finished with a time that I consider "reasonable" for the day. Before the race start, it was announced that we should NOT run tangents but rather keep to the right side at all times since the course was measured along the curb. Presumably this is done because it is an out and back course. The race started and there were the usual little blockades of people slowing down to get through during the first km. A couple of minutes into the race, I watched most of the lead pack blatantly ignore the directions and run tangents. I watched maybe 2 people in front out of 20 at least keep to the right of the center line and I followed at this point but for the rest of the race I tended to just follow the people in front of me. I planned to pace by feel and GPS average pace on the watch, holding 3:58 on the way out and whatever I had in me on the return. At the 2.5k turn around, I was right about bang on the 3:58 average. At this point it felt pretty easy, if I recall correctly, and there may have been a bit of tail wind assistance. Predictably, the return trip was more challenging being later into the race and with headwinds. The HR log shows a slight lag around in the 4th km. I may have slightly gone too hard in the km before trying to maintain pace into a headwind and together with having no one close in front to hang onto and all the usual reasons, this led to a bit of a slack off. I glanced at the watch a couple of times but was mainly just concentrating on trying to keep the form together and retain some amount of motivation. I managed to pick it up a bit in the last 800m and make up a few seconds. Split Distance Pace 1 0.500 3:42 2 0.500 3:57 3 0.500 4:01 4 0.500 4:00 5 0.500 4:02 6 0.500 3:59 7 0.500 4:05 8 0.500 4:12 9 0.500 4:12 10 0.598 3:55 10 0 infoTemperature:7 19 Mar-13 8:59 Sat Run 12:08 2.35/87.52km 5:09 Colonel By Path 7 Warm up run for the race. There was also a short bike to get to the race site. My usual running and walking thing. The two 10K leaders went by and I ran beside on the path for 120m or so. They were clocking 3:20-3:30 and I believe the guy was quite conversationally offering some advice to the gal. I noted the latter's high cadence around 94 which would be expected given her height and that pace, IMO. After that my pace was mostly around 4:30 for running portions. In total the HR momentarily peaked at 160 about 3 times. I went a little too far out and thought I might miss the 5K start (but there is a starting mat). Arrived with 2 minutes before gun, not quite optimal. 0 0 infoTemperature:7 18 Mar-11 0:00 Thu Run 46:44 9.77/85.17km 4:47 Canal 6 First run in a new pair of shoes (Adrenaline GTS 8). After 1 km I was running 4:41-4:47 with a 4:33 in there then at 28 minutes I did a 1.58 km 5k pace interval at 4:00/km avg pace with some headwind and uphill in there. Before and after the interval I included a few drills (A's and C's). 0 0 infoTemperature:6 17 Mar-10 0:02 Wed Cross Training / Swim 1:00:00 Pool 0 0 16 Mar-10 0:01 Wed Run 25:15 5.00/75.4km 5:03 Treadmill 2 Similar to Monday, but at 0.5% incline and with slower strides: Gradually up to 5:00/km after 2.4 km and a bit faster, and with 3 strides at 3:58. As usual for Wednesday, followed with stretch and strength. A fairly short moderate weight routine. 10-15 minutes of hip abduction, leg press, lat pull, ab curl, back extension. 0 0 15 Mar-9 0:03 Tue Cross Training / Bike 30:00 10.00km 3:00 Canal 1 0 0 infoTemperature:1 14 Mar-9 0:02 Tue Cross Training / Bike 20:00 8.00km Prince Of Wales 3 0 0 infoTemperature:3 13 Mar-9 0:01 Tue Intervals 56:48 10.40/70.4km 5:27 Treadmill 1 27 mins w/u 2.4 km (1.5 mi) = 9:11 at 3:48/km (9.8 mph) which is 3K pace correlated to a 19:50 5K. HR to 172, cadence 94. c/d and 2x400 at 3:33 (10.5 mph) 0 0 12 Mar-8 0:02 Mon Cross Training / Swim 52:00 Pool 0 0 11 Mar-8 0:01 Mon Run 24:50 5.00/60km 4:58 Treadmill 1 Up to 5:00 after 2.4. Up to 4:30 and hold for 400. 3 strides at 3:48. Follow with stretch and strength. 0 0 10 Mar-7 0:00 Sun Long Steady Distance 1:55:21 20.00/55km 5:46 1488 Alexandra, Allumettieres, Lac Des Fees, Asticou 8 New route that I've biked before but never ran. Amusing but also somewhat hard. Out and back with some good uphill on the out. Path mostly clear but a low lying section was not so a couple of km on grass. Ran couple of loops of Asticou (both directions) at the turn around point. Many cyclists of varying levels doing loops and a few runners. A few metres on the snow trail where there were a few skiers (appears to be shared with walkers). The downhills on the return were a bit hard since they are on side walks and there are intersections with drivers whipping around the corner without looking whatsoever, and also because I suck. Carried 1.5L and drank 1L. Pace minus stops is 5:36. Hatless and mittless most of the way. 0 0 infoTemperature:8 Ascent:120m Descent:110m 9 Mar-6 0:02 Sat Jog-Easy 51:55 10.00/35km 5:11 Treadmill 4 Up (i.e. down) to 5:00/km. Most at 1%. 0 0 infoAscent:50m 8 Mar-6 0:01 Sat Cross Training / Swim 40:00 Pool 0 0 7 Mar-4 0:00 Thu Progression 51:12 10.00/25km 5:07 Treadmill 4 2 mi at 6:00 to 4:50, 1 at 4:50, 1 at 4:47, 1 at 4:30, 1.2 c/d. 0 0 6 Mar-3 0:02 Wed Cross Training / Swim 40:00 Pool 0 0 5 Mar-3 0:01 Wed Tempo Run 52:45 10.00/15km 5:16 Treadmill 1 20 min w/u Intervals of 10, 5 and 7 minutes at 4:17.1/km with full recoveries. 0 0 4 Mar-2 0:02 Tue Cross Training / Bike 35:10 9.92km 3:32 Canal -1 0 0 infoTemperature:-1 3 Mar-2 0:01 Tue Cross Training / Bike 30:51 9.77km Canal 2 0 0 infoTemperature:2 2 Mar-1 0:01 Mon Cross Training / Swim 40:00 Pool 0 0 1 Mar-1 0:00 Mon Jog-Easy 29:45 5.00/5km 5:57 Treadmill 1 0 0 . . total Runs: 28 total XT: 21 . 27:03:11 13:21:01 301.04 97.69 5:23   8857 0 . . . . . . . . .
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