Mr. Mom

My legs ache, I’m tired and I still have to make tomorrow’s lunch. Luckily, Isla is asleep, I’m imbibing a cold beer, and the week’s main workout is now behind me.

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With Ally away in Edmonton all week, I’ve had to adjust to a new routine not entirely of my own making. I have a new respect for single parents.

My day now consists of waking up at midnight, 3:00 a.m. and 4:00 a.m. before finally beginning the day just before 6:00. Warm-up some of yesterday’s coffee (sacrilegious I know), getting dressed, packing my day bag, waking Isla up (she’s slept in all week… a blessing). Changing and dressing Isla. Feeding Isla. Changing Isla again. Grabbing baby, day bag, her day bag and keys before piling into the car. Running back into the house after forgetting Isla’s lunch. Drop Isla off at daycare. Drive to work. Run. Shower. Work. Pick Isla up. Feed, play and change Isla, while making both of our lunches. Throw two loads of laundry into washer. Water lawn. Read to Isla, before putting her to bed. Sit down, enjoy cold beer. Miss Ally.

With my legs feeling lethargic after Sunday’s (unplanned) up-tempo run, I decided to bump Tuesday’s scheduled w/o to Thursday. So it was that after a short warm-up, I found myself in Beacon Hill Park and about to begin my last significant MP session.

I felt smooth for the first mile, passing in 6:02, but then began a rough patch. Are you allowed rough patches that early? It took my until about the 10k marker until I settled into a comfortable rhythm and rode out the remaining miles. Given the early (4:00 a.m.) start to the day, I was pleased. And now bed.

Training:

Monday: easy 34:55

Tuesday: easy 1:20:27

Wednesday: steady 50:54

Thursday: 1:18:41 with 15k MP 56:42

Royal Victoria Marathon (6-weeks out)

As far as rest/recovery weeks go, the last seven days were satisfying. With Monday off, I managed to keep my running reigned in for the next four days. I think an honest litmus test is the fact that I’m now extremely eager to resume the training, a comforting (and all too often rare) feeling passing through the half way point of the marathon program.

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We were off to Galiano Island for the long weekend, which meant I was out the door exceptionally early on Saturday. After a short jog down an eerie and dank Lochside Trail, I popped up onto the embankment overlooking the Blenkinsop Valley, to see Ian and Aseed warming up for our early morning session. My w/o had called for 6x1200 at 5kP but with time pressing I decided to adapt and instead ran the intervals on Donwood Crescent, a route I used once before while tapering for Boston. At that time, I was feeling uninterested, tired and unsure of my training. If nothing else, when comparing my present state of mind it couldn’t be more like chalk and cheese.

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With no time for a real warm-up, we started into the first interval. Within the first few strides, I knew I was running too quickly and really struggled to slow down. The feeling was butter… incredible. I quickly gapped Aseed, and was surprised to find myself running stride for stride with Ian up the only incline. Upon finishing the 1100m loop, I was stunned to see my time of 3:25, 15” faster than what I had expected.

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On April 8^th, I ran 4x Donwood with the laps passing in: 3:37, 3:37, 3:36 and 3:35.

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This time around, they were drastically different: 3:25, 3:26, 3:33, 3:31, 3:31 and 3:39.

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This week is going to be busy, what with Ally out of town until Saturday evening; I don’t know if I should feel more sorry for Isla or me. Currently, and it’s only 8:30 p.m., she went down without a peep. To make the next few days that much more entertaining, this week is supposed to see my second highest volume in preparation for RVM. Wish me luck.

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Training:

Thursday: easy 43:41

Friday: steady 54:55

Saturday: 1:08:52 w/ 6x Donwood (2.5’) 5kP

Sunday: quite strong/undulating 1:13:15

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Weekly mileage: 5h21’39”, +/- 75k or 47 miles

State of Play

My running the last two days has been almost as good as the two chip butties I had for dinner (something I reserve only for recovery weeks).

Yesterday, it was: out the door, along the Songhees boardwalk, through Dockside Green, down the Galloping Goose and home.

Today, much the same: out the door, along the Songhees boardwalk, through Dockside Green, down the Galloping Goose and home. Only this time I stopped to grab a flic and four Speckled (something that is bordering on routine when Ally works late).

The legs felt as if they had a low voltage electric current running through them on Monday and Tuesday, I’m assuming residue from Saturday’s workout. Today, amongst a multitude of meetings, I managed to sneak in a massage with Janet… the pins feel better.

Training:

Monday: day off (scheduled)

Tuesday: easy 42:41

Wednesday: easy 38:15

Royal Victoria Marathon (7-weeks out)

My last week of running rounded out nicely, what with two decent workouts, one of which had me running close to 25k at marathon pace. Still, tonight as I sit at my desk and type, I’m happy that the week ahead has been reserved for recovery (rest, it out of my control).

Yesterday’s workout was the second of three real tests in this marathon build. The plan was to run 5x5k starting at 90% MP and descend down to the real deal (20:00, 19:45, 19:30, 19:15 & 19:00). Unfortunately, I need work on my execution.

As mentioned previously I decided to run the session on the Lochside Trail, between markers 14 and 19. Starting at 14, gives you two kilometres to nail the pace (the markers exist) but then you’re running blind until the finish at 19. I began what I thought was conservatively, but opened in a 3:45. I nailed the second kilometre but obviously, wound things back up finishing in 19:14.

The way back is ever so slightly uphill, or at least that’s how it felt, and I thought this would take the edge off my hot feet. I really wanted to run a controlled second interval, as I knew going too fast would open the doors to an ugly last 10k-15k. Sadly, despite feeling very comfortable and relaxed my legs had a pace of their own and my fate was sealed… it was after passing through 12k and remarking how easy things felt that I decided to roll with the punches (19:09, 18:58).

I overcooked the forth interval, ‘nough said (18:45), and with the legs feeling heavy and my turnover forced I purposefully reigned in the effort on the last one (18:53). I’m really happy with how the workout unfolded. I think this build has the least number of workouts compared with prior programs so the emphasis needs to be on quality.

If I did one thing right this weekend it was making sure today’s run was easy, very easy; my legs felt great.

As for our night away at the Sooke Harbour House, it might go down as one of my more relaxing birthday gifts ever… thoroughly enjoyable!

Training:

Sunday: easy 56:50

Weekly mileage: 8h57’55”, +/- 127k or 79 miles

Game On

I have to be brief as we're about to take off for the evening, our first night away (together) since Isla was born. Mum doesn't know what she's in for.

I had what was probably the best workout in months today. The session called for 5x5k descending to MP. I headed out to a rather straight and somewhat flat section of the Lochside Trail, jogged out to the 14k marker and was off.

The idea was to start at around 20:00, and work my way down to 19:00-18:45. I didn't mean to, but by going too fast on the first one I set myself a lofty goal... it all worked out: 19:14, 19:09, 18:58, 18:45 & 18:53.

More later...

Training:
Thursday: 59:14 easy
Friday: A.M. steady 56:04, P.M. easy 40:19
Saturday: 2:25:56 with 5x5-k (1-k easy)

More of the Same

I’m knackered, the only problem is that I’m not convinced I deserve to be. Regardless, there’s no escaping the reality of a situation… whatever it is.

After running for almost two weeks without a day off (a rarity for me), I welcomed the scheduled rest on Monday. The big old ‘naught’ on the fridge never looked so pleasing. No, it was nothing but my bike and me on a surprisingly cool morning. If I were a betting man, I’d say autumn is just around the corner.

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As I rolled out the door on Tuesday I didn’t quite know what to expect, but my legs quickly resumed there efficient shuffle and I clipped along the Goose on my way into work. Unless I leave at 6:00 a.m. the corridor is usually lined with people either commuting to work or out for a morning stroll with Rover. That morning though the passageway was void of all traffic but me, it was borderline eerie. I had to convince myself that it was a weekday and that Ally hadn’t played a cruel joke on me.

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The jaunt home mind you couldn’t have been more different. As I cut across Beacon Hill Park, and

sauntered along Dallas Rd the streets were filled with tourists on scooters, cars, busses and the occasional bike. I was back to reality.

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Work has been busy the last few days/weeks, and if yesterday’s throne speech is anything to go by, the year ahead isn’t going to slow down for me and my colleagues. So, with the phone ringing off the hook and that beloved envelope icon forever in the right-hand corner of my screen, I closed my office door and set off home, already late to meet the girls.

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The scheduled had called for 8x800 but running to the track and getting home on time wasn’t in the cards. Instead, I set off through Oak Bay under an overcast sky and after hitting the quiet streets, I started into my new workout, 12x2’. I didn’t think much of the session, until I found myself gasping after the third repeat. *pant* I pushed the fatigue out of my head and before I knew it I was rolling along Mt. Doug Cross Rd. with only seconds remaining. All things considered a good evening.

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Until later, ciao!

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Training:

Monday: day off (scheduled)

Tuesday: A.M. 44:43, P.M. 1:00:17

Wednesday: 1:14:32 with 12x2' (1')

Royal Victoria Marathon (8-weeks out)

Last week, I made a remark to a friend of mine that I believed there to be “a certain level of efficiency that is brought on by a similar level of fatigue”. Today, I found this principle held true.

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Isla did not sleep well last night. In fact, she was up four times. And not those short awakenings where a small pat on the back, or a few minutes in a rocking chair can sooth a troubled child back to sleep. No. Theses were full-on crying bouts that left the entire household rattled. After the forth “event” I knew I wasn’t getting anymore sleep, and so I decided to sneak out of the house particularly early for today’s long jaunt.

My original plan had been to run with a friend (I hope he understands), but I took advantage of what little energy remained in my weary body and slowly plodded towards Mount Doug under a twilight sky.

Despite only running one workout this week, I’d upped my mileage considerably and decided to focus on running a consistent/steady long run rather than break any speed records. I also used the opportunity to experiment one again with my nutrition, this time opting for Cliff Blocks (lemon-lime). The blocks can be a bit of a mouthful and force a few seconds of uncomfortable nasal breathing but I love the taste and I find them easier to stomach than Gu. Still, I’ll experiment one last time in three weeks. As for the run itself, it went off without a hitch. I glided along with an efficient shuffle, nothing profound, but entirely comfortable.

This past week’s mileage will most likely be the highest I’ll run during this marathon build. With that said, I’m happy how the week unfolded. I managed to run a very solid 12k tempo session, and was very pleased to today’s run. I also logged my first double in months, probably since February/March, and my legs seemed to handle the added mileage well. The week ahead will be a good test though; Wednesday will be short and sweet, with a workout on Saturday that’s bound to knock my socks off.

I hope everyone had an enjoyable weekend, until later ~ cheers

Training:

Saturday: easy 1:22:09

Sunday: hilly 2:45:05

Weekly mileage: 10h01’30”, +/- 141k or 88 miles