Airport Run Pics and Training Update

Below are some pitures from the Toronto Airport Runway 5k and even further below is a recap of last weeks training.











Last Weeks Training or "How I made myself really tired"

Sunday - 20 mile long run
Long run number 2 for the season on the same route as last week which was about 4 miles on trail and the rest on the road. This was the first really warm day of the summer and I slept in so didn’t get out there until around 11. Heat kicked the stuffing out of me, no doubt about it. Much harder then the previous week I tried not to complain by remembering winter runs.

Monday – Restamondo!!

Tuesday – 9 miles (road)
Hit my normal 8 mile road route with an extra mile tacked onto the front. Thought about how running changes you knowledge base. Some people know sports and pop culture trivia I know that its exactly 1.15 miles around my block in case I need to add distance. It’s also exactly 1 mile to the YMCA and 3.5 miles to Bay and King not that anyone cares.

Wednesday -11 miles
On the Lakeshore with Longboat. Early miles at a moderate pace. Then was convinced by George to do 4 x 5 minute intervals at a 7:05 per mile pace with a few other runners. Was sucking wind badly by the end. Thanks for pacing this George, was really nice not to have to watch the pace myself. Drafting with a group definitely has its advantages. It was pouring rain for most of run and was very windy making the run back against the wind super tough.

Thursday – 8.5 miles (trails)
Hit High Park for some trail running. Got extra bonus point for jumping out of the way of a car that almost ran me down at an intersection. Hurdle training anyone? Note to drivers you need to look both ways not just to your right. How unaware was the lady (in her sixties)? I actually had my hand pressed against the passenger side window of her car and she still didn’t know I was there until I yelled at her. What I said probably shouldn’t be repeated here.

Friday – 6.5 miles (track)
Speed work on the track. Roger was kind enough to take over coaching for the night with George away. Did 400, 1200 x 3, 400 with a 2 mile warm up and 1 mile cool down. Set pretty aggressive paces for this workout, came out to fast early in the workout and faded some on the later 1200. Was perplexed figured maybe set the bar a bit two high but seemed to be inline with previous workouts. hmmmmm.

Saturday – 6.5 miles (trails)
Woke up with a sore throat and start of a head cold. Trouble on the track suddenly made more sense. Still went to run trails in High Park with Longboat. Raining again still ran a moderate to hard pace.

Total mileage 61.5
Planned on 60 did a bit more. Next week may end up being a cut back week on mileage depending on how this cold shapes up. Man summer colds suck!!