Training Log Archive: Kiperly

National Masters 8km (23rd - 29:14)
Good race today - almost very good. Legs felt light and recovered going in and on the WU. Felt like I was moving well. Got out a bit harder than usual but I was still buried - I must have passed 30 - 40 people on lap 2. Started to dry heave heading into the 3rd lap, relaxed and kept moving but I was on puke threshold the rest of the race. Went over puke threshold once more early in the last lap but was still moving by people.
I was disappointed with the last 500m. I was running with 2 other guys the last lap and we were catching up to a guy. We caught him at the top of the hill with 500m to go and were caught by another guy - so there was a group of 5 of us. I wished I had been more competitive the last 500m, instead I was more focused on not puking. I was worried if I pushed too hard and puked I would lose places but I ended up getting beat by the other 4 guys I was with with 500m to go anyway so I wished I had have gone for it. If I puke and have to slow down I would have still been 23rd but would have felt better about going for it. With 100m to go I kicked hard once I knew that I would puke after the line but by then it was too late.
Still better than last year but I wanted top 20 and I ended up only being 8s out of 16th.

Good run on the course today - legs were a bit stiff and sore from the day off yesterday but overall pretty good. Excited for tomorrow.

Wow, it was cold this morning - minus 27. Decent run from Cascades, feeling pretty rested and leg feeling recovered.

Easy run with Shannon - decent.

- 15min WU, 15min of 1:45 steady / 15s surge, 15min CD

Did this on the river trails (WU and CD) and the compus 1km loop for the steady surge part.

Felt good - not totally recovered but strong and fit.

Good run this morning in Kingston with Stoppa. Legs feeling good despite the WO yesterday and energy was good. We found some trails but had to continually refind our route. Time flew by.

At Fort Henry Course
- 15min WU
- 5min of Active
- 2.5km loop (9:54)
- 3min rest
- 2.5km loop (9:45)
- 3min and spike
- 1.5km loop (5:33)
- 2min rest
- 1.5km loop (5:28)

I tried every excuse in the book not to do this workout or modify it but I just did it and I am proud that I did and it ended up being very good. It was early, cold, crazy windy, I was tired, sore, and focused on the upcoming races but who cares. First 2.5km was heavy and sore but after that I rolled much better and did a good job at not fighting myself and just pushing.

Good run at the course after a long day of meetings. It rain, snowed, and blowed. Feeling more recovered.

Easy run on the CIS Course in Kingston. Still adapting.

Decent run from Cascades - feeling a bit run down so I decided to lower the volume a bit this week.

Good.

- Usual WU, 3 X (3 X 70s with 20s easy) with 50s easy, DWR to 45min

Good WO - didn't crush my self as much as last week bit still a very good effort.

- 15min WU, 15min of 2:30 steady right into 30s surge, 15min CD

Good WO with Rebekkah on the LPH Trails. The trails were very slushy which made the workout more fun and challenging. Good, strong WO, Rebekkah made a move with about 5min to go that I was able to cover.

Good run from Centennial and into Shuniah today. Legs were feeling light and recovered. Overall tired from the weekend.

Easy run from the hotel this morning before OFSAA. Feeling good.

Ran on the OFSAA course this afternoon. Good run.

Long run from Centennial into Shuniah. This was a grind from very early but I embraced it and got some good work done.