Training Archive: spaff

Running 1:00:00 [3]
shoes: La Sportiva Crosslites 5

(AM) Nice easy recovery day with Sara on north trail to Sandpit.

http://derrickspafford.blogspot.com/2009/07/week-o...

Running 1:00:00 [3]
shoes: La Sportiva Crosslites6 (41.5)

(AM) Easy from Cat Tr-Sandpit-Bethel-Cutler Tr-Cat. Felt pretty good once I loosened up a bit. Legs a little heavy at the beginning. ITB continues to improve each day.

Running 1:06:00 [3]
shoes: La Sportiva Crosslites6 (41.5)

(PM) Nice run with Keith to Sandpit. Cool breeze kept the deer flies away.

Running 1:20:00 [3]
shoes: Adidas Gazelle CC

(AM) Cataraqui Trail West-North to Avenstone. Took it easy and puttered on the way out, then found myself thinking about racing and clicking off 4:00/km's quite comfortably in places on the trail on the way back while feeling awesome. Legs felt totally recovered from tempo yesterday. Really pleased with how I've recovered. May have been from not tapering much before the race, then taking some extra down time after.

Running 1:00:00 [3]
shoes: Nike Frees

(AM) TEMPO RUN: Ran on Park Road (dirt road) along north shore of Varty Lake during Heather's swimming lesson. Started off just puttering around and figuring that I could do a loop, but then got a little turned around and ended up gradually turning this into a pretty hard tempo to get back in time. Got in a solid 20' at tempo pace. Felt really good. Beautiful morning. Legs a little heavy still on the hills but great otherwise.

Running 54:00 [3]
shoes: La Sportiva Crosslites6 (41.5)

(PM) Nice run at Little Cat Creek Trails with Sara. Legs felt quite good. Lots of deer flies.

Running 46:00 [3]
shoes: La Sportiva Crosslites6 (41.5)

(AM) Easy run on North Trail. Felt good to get back out into a bit of a normal type run. IT band is still tight, but better than yesterday. Right forefoot is a bit better too. Energy wise I felt quite good and like I could have continued on for a long time at a comfortable pace.

C • On the mend! 4

Running 20:00 [3]
shoes: Barefoot

(PM) Easy barefoot run on the grass during the first part of Heather's soccer practise, followed by some extra stretching. Then played a soccer scrimmage which probably didn't help my ITB, but actually felt good and was fun.

Running 30:00 [3]
shoes: Nike Zoom Streaks

(PM) Easy on our grass trail. Felt really good. Nice run to flush out the legs a little. Quads feeling good. Bit of a tight left IT Band and right forefoot, but I honestly think that's more from the new pair of flip flops and being on my feet all day at RR. Feel like I've bounced back well and keen to start ramping up, but know that I should take it easy for a bit.

Running 20:00 [3]
shoes: Vibram Five Fingers KSO

(PM) Pretty tired all day, but felt quite good once I got going. Ran on our grass trail. Quads a bit sore at the start and throughout run, but much better than yesterday. Everything else seems good and other than a little fatigue, feel like I can start back up again soon. Looking forward to moving ahead.