Hi Pammie, Yes things are a bit wild around here at the moment but the latest reports are indicating that it was a lone deranged loser. I think the big issue was how could he just walk into the main area of parliament carrying a gun without being challenged. One of the big attractions in Canada is the very safe environment where everything is open with very little obstructive security, but I suspect that is going to change.
An easy 5 miler for me today. Knee is still good but my heels are really moaning. Off to do my new exercises that will sort them out.
Colin, Your comments made me think about my HS days and the missed opportunities to run competitively. I ran XC at school, mainly because I did not have any choice but I did enjoy it and had some natural ability. Back then and for the likes of me there was no opportunity to develop any skill. I seem to have more ability in the longer distances getting my 10k time down to 32 mins in my 30s. As you pointed out there seems to be much more opportunity now even for wrinklies. On my frequent returns home I see modern tracks all over the place and numerous organised races and every small town seems to have an active running club open to anyone. Here in Canada it is still like the 60s in the UK. I live in the capital city and there is only one paved track which is not readily available to the public and there is no running club structure at all. Most HS have a dirt track which is poorly maintained and can be any distance but 400m. I recall one interval session I did where I had to dodge a family of groundhogs that had built their home on one corner of the track.
ceal, I like your article on hills. I am not keen on doing hill repeats, I much prefer hilly runs but if you only have one hill then hill repeats are better than nought.
Yesterday I got invited to run our hilly course by a group of friends, 9k of hills with some that are very tough. I ran well and maintained an average of sub 9 min miles so happy with that.
After the run I had another physio session and got a clean bill of health for my knee. I also got her to have a look at my heels as both of them are acting up again. She has given me a new set of exercises which are focused on stretching out everything from my back down rather than just my calves and hamstrings.
ceal, It was my first run in long pants this season so yes it came as a bit of a shock but I quickly warmed up. Your run / walk training seem to be suiting you and you are certainly clocking up some miles.
Graham, I am not surprised you felt it after nearly 12 miles the day before, that is pushing it pretty hard.
I went to the gym as usual this morning to find I had forgotten my long pants, it was 4c windy and raining, so I finished up doing my recovery run on the treadmill. I have made many friends at the gym over the last 5 years and I expected to be retelling my race story to them, but they all already knew. Everybody had looked it up, no secrets anymore.
Waterfront5k Race, 2c, cloud, 2nd AG/53, 282/7742. rknee felt good. Run Duration = 24:02, Run Length = 5.0 Kms or 3.1 Miles Average Run Pace = 04:49 per Km or 07:44 per Mile, Age grade = 71.7 % Average Run WHR = 91.0 %, Max Run WHR = 97.9 % Average Run Cadence = 87.6, Average stride length = 1.2 m Lap Duration Kms Miles Per Km Per Mile AWHR MWHR Cadence Slength(m) 01 04:46 1.0 0.6 04:46 07:40 79.7% 87.4% 89.0 1.18 02 04:38 1.0 0.6 04:38 07:28 88.8% 92.3% 88.0 1.23 03 04:40 1.0 0.6 04:40 07:31 94.4% 97.2% 88.0 1.22 04 04:45 1.0 0.6 04:45 07:39 96.5% 97.9% 87.0 1.21 05 05:13 1.0 0.6 05:13 08:24 95.8% 99.3% 86.0 1.11 I think I need to revise my maxHR though.
I spent a long time in the red zone although it did not feel too bad and I did not throw up at the finish.