Training Log Archive: colesnotes

35km - tried to stay around 4:45 min / km but was a few minutes slower. Purposely did a few big hills - 289m of ascending so that slowed me down a bit. Stopped at 17.5km for a vitamin water at a gas station. Also had 3 gels that I ate at 5km, 18km and 25km. Could of used some more water on the run.

It was cold when I stated my run but wore my race gear - shorts and singlet. Also wore thin mits. Didn't wear my race shoes wore my new balance 1080's, more cushion then my 1500's. End of my run it was gorgeous out! Sunny and felt like it was 15 degrees out!

Also put some KT tape on Wednesday on my hamstrings and kept it on till today. Surprised it stayed on through 3 runs and 3 showers.

This will be my longest run Pre marathon. still not sure if I'm going to do the spring marathon but felt good. Feel like I could of forsure gone faster. Legs were a bit tired from my 18km yesterday. Will now start tapering but increasing my speed on shorter runs.

Cold and windy! Can't believe there was snow in the ground in march!

5km warm up
6km decreasing 10 seconds per km till I got to my 10km speed. Wasn't that successful. I was able to do the following :
4:22 wanted 4:40
4:27 wanted 4:30
4:13 wanted 4:20
4:18 wanted 4:10
3:59 wanted 4:00
3:50 wanted 3:50

It was so windy until I got to the last 2km that I was all over the place. Regardless, felt good to run fast and not be in pain!

Finished off with 6km cool down.

2km warm up
3x3km with 3 min rest at Half marathon pace (4:10min / km)
2.8km cool down

First speed workout since I took February off to recover from my hamstring injury. I put KT tape on my hamstrings and it felt good. I am definetly not in as good shape as I was last year but only a matter of time till I am! So happy that my hamstring is getting better.

Did 15 mins of hamstring stretchs after my run.

Still debating on if I should do the GoodLife marathon.. 1 month to go of I do!

Great recovery run after my long run yesterday. Legs were a bit sore but not more then expected for running 30km the day before. put one strip of KT tape on my hamstring and it feels great! Very happy with the hamstring so far!

55 mins @ 10 min / Mile and 5 min cool down

Not sure if I'll be ready but part of me still wants to do the GoodLife marathon in may.. decided to do a long run and see how I felt. The good news is going 5:10 min / km I was never out of breath and could of easily gone faster. Definetly not as good shape as last year but felt good overall. I wore some LT tape on my hamstring and it felt good. It felt tight at some points but never pain. Did 20 mins of stretching after my run and again tonight. Will do a short recovery run tomorrow and a ton of stretching.

Ran a lot this week for the first time in 6 weeks but weather was too nice to stay indoors so walked with my wife and baby through earl bales park