Bit of a strange week of training. Unexpectedly, I had to work 4 hours of OT on Tuesday and Wednesday evenings and I found out that I was going home 1 day earlier than originally scheduled (Thursday instead of Friday). Because of the OT, I did not manage to get a run in on Tuesday. So I decided to change my run to 6:30 am (instead of the afternoon after work) and shortened the originally planned distances. I also decided to take Friday and Saturday off as well.
The change in my training schedule was not an entirely bad thing. On my Thursday morning run I noticed some pain in my left knee, I got through the run in a pretty good time but it was something that I was concerned about. With the Cape to Cabot only 3 weeks away, an injury at this point would be quite devastating. So I decided to take it safe and not run for a couple of days.
Training Week Summary
Monday: 14.3 km, 71:21, 5:00/km pace
Tuesday: Off
Wednesday: 10 km, 48:36, 4:51/km pace
Thursday: 10 km, 49:21, 4:56/km pace
Friday: Off
Saturday: Off
Sunday: 25 km, 2:29:51, 5:59/km pace
Total: 59.3 km
Still a pretty decent week of running and I am happy to say that I did not feel any knee pain during the long run on Sunday morning. I am quite happy on where my fitness level is at this point and the goal over the next 3 weeks is to just stay injury free.
Take care,
MA
Sunday, September 28, 2014
Monday, September 22, 2014
Training Week: September 15 - September 21
Just to start off, I just want to congratulate all the members of the Paradise Running Club who took part in the Huffin Puffin on Sunday morning (Sept 21). Whether you took part in the team relay, half-marathon or marathon, it is quite an accomplishment to finish the race and everybody should be very proud of themselves, I know a lot of hard work and training was put in by everybody over the last few weeks and months.
Unfortunately, I could not take part because I am currently out of the province for work but having run the race in the past, I know Nautilus Running Club puts off a first class event. Very well organized, plenty of marshals and of course a great barbecue at the reception.
Training Week Summary
Monday: 14 km, 67:41, 4:50/km pace
Tuesday: 12 km, 60:58, 5:04/km pace
Wednesday: 16 km, 81:01, 5:04/km pace
Thursday: 8 km, 39:25, 4:55/km pace
Friday: Off (drove to Toronto)
Saturday: 5 km race, 20:42 (PB), 4:08/km pace + 3 km warm up, for a total of 8 km
Sunday: 10 km, 48:06, 4:48/km pace (drove back to Cornwall and did the 10 km when I arrived)
Total: 68 km
I had planned on getting a longer run in on Sunday morning while I was still in Toronto, but when I woke up, it was raining very hard and thundershowers were also in the forecast, so I scrapped those plans. I mentioned this to Andrew G while we were training for the Ottawa Marathon, never be a slave to the schedule, unexpected things happen in our everyday lives that we cannot control, so just go with the flow when it comes to training and that is what I try to do.
Like I mentioned before, I am currently out of the province for work. Since Monday (Sept 15), I have been in Cornwall, ON (my company's training facility is located there). I don't know how many of you have been to Cornwall, but they have a fantastic trail system that runs along the St. Lawrence River and eventually enters some beautiful parks, great for running and biking (trail is paved).
The same can be said for Toronto, near my sister's place is Taylor Creek Park trail which leads into the Lower Don River Trail, again, many, many km's of paved trail way that goes from North York to downtown Toronto.
Well that is it for this week. I am back home on Friday evening, if all goes well I hope to join the group in our weekly Saturday morning coffee run and then run with the Niagara Falls Marathon training group on Sunday morning.
Take care,
MA
Unfortunately, I could not take part because I am currently out of the province for work but having run the race in the past, I know Nautilus Running Club puts off a first class event. Very well organized, plenty of marshals and of course a great barbecue at the reception.
Training Week Summary
Monday: 14 km, 67:41, 4:50/km pace
Tuesday: 12 km, 60:58, 5:04/km pace
Wednesday: 16 km, 81:01, 5:04/km pace
Thursday: 8 km, 39:25, 4:55/km pace
Friday: Off (drove to Toronto)
Saturday: 5 km race, 20:42 (PB), 4:08/km pace + 3 km warm up, for a total of 8 km
Sunday: 10 km, 48:06, 4:48/km pace (drove back to Cornwall and did the 10 km when I arrived)
Total: 68 km
I had planned on getting a longer run in on Sunday morning while I was still in Toronto, but when I woke up, it was raining very hard and thundershowers were also in the forecast, so I scrapped those plans. I mentioned this to Andrew G while we were training for the Ottawa Marathon, never be a slave to the schedule, unexpected things happen in our everyday lives that we cannot control, so just go with the flow when it comes to training and that is what I try to do.
Like I mentioned before, I am currently out of the province for work. Since Monday (Sept 15), I have been in Cornwall, ON (my company's training facility is located there). I don't know how many of you have been to Cornwall, but they have a fantastic trail system that runs along the St. Lawrence River and eventually enters some beautiful parks, great for running and biking (trail is paved).
The same can be said for Toronto, near my sister's place is Taylor Creek Park trail which leads into the Lower Don River Trail, again, many, many km's of paved trail way that goes from North York to downtown Toronto.
Well that is it for this week. I am back home on Friday evening, if all goes well I hope to join the group in our weekly Saturday morning coffee run and then run with the Niagara Falls Marathon training group on Sunday morning.
Take care,
MA
Wednesday, September 17, 2014
Newest PRC Blooger
It has been a while since anybody has posted anything on this blog, so over the last few weeks I have been thinking about contributing and so finally, I decided to make the jump and start writing.
First of all, I want to introduce myself, my name is Marc Alivio and I have been a member of the Paradise Running Club since the fall of 2010. I think it is safe to say that I was one of the first members in club. Outside of Keith, Randy, Todd, Sharon, Andrew G and I am pretty sure Susanne, I could be the next most "senior" member of the club.
I am also a member of PRC's executive (have been over the last 3 years) and my role is the race director for the club's 2 NLAA sanctioned races, the Paradise Figure 8, 8km Race and the Paradise Timex Five and Dime (5km/10km) Road Race.
The goal for this blog, in the short term anyway, is to document my training progress leading up to the 8th Annual Cape to Cabot, 20Km Road Race on Sunday, October 19. The race is about 4 weeks away and this year will be my 5th consecutive C2C race and I am looking to improve on my PB time of 1:44:59 from 2013. I know there are many in the club running this race for the first time and hopefully blogging about my training progress may help them along the way.
Before I go, just want to give a big shout out to all PRC members taking part in this Sunday's Huffin Puffin Marathon, Half Marathon and Team Relay. Good luck and most importantly have fun! Unfortunately I won't be there to take part or cheer anybody on as I am currently out of the province.
So that's it for now, I will be back on Sunday or Monday to recap my previous week of training.
Take care,
MA
First of all, I want to introduce myself, my name is Marc Alivio and I have been a member of the Paradise Running Club since the fall of 2010. I think it is safe to say that I was one of the first members in club. Outside of Keith, Randy, Todd, Sharon, Andrew G and I am pretty sure Susanne, I could be the next most "senior" member of the club.
I am also a member of PRC's executive (have been over the last 3 years) and my role is the race director for the club's 2 NLAA sanctioned races, the Paradise Figure 8, 8km Race and the Paradise Timex Five and Dime (5km/10km) Road Race.
The goal for this blog, in the short term anyway, is to document my training progress leading up to the 8th Annual Cape to Cabot, 20Km Road Race on Sunday, October 19. The race is about 4 weeks away and this year will be my 5th consecutive C2C race and I am looking to improve on my PB time of 1:44:59 from 2013. I know there are many in the club running this race for the first time and hopefully blogging about my training progress may help them along the way.
Before I go, just want to give a big shout out to all PRC members taking part in this Sunday's Huffin Puffin Marathon, Half Marathon and Team Relay. Good luck and most importantly have fun! Unfortunately I won't be there to take part or cheer anybody on as I am currently out of the province.
So that's it for now, I will be back on Sunday or Monday to recap my previous week of training.
Take care,
MA
Monday, May 12, 2014
Don't make me go
Had to run Saturday evening cause I worked all day Saturday. Do you think I wanted to? Not on your life! We were doing 13 km and I was tired...just worked 6 days in a row and had to work again Sunday morning. We ran out Topsail Rd and the wind was at our backs...it felt good for a change. We detoured down by Bowring Park and down Waterford bridge Rd. It was cool and no rain...perfect running conditions. We chat while we run and I've learned a great deal about my running partner but as she reminds me....what happens on the run, stays on the run.......Are you a runner? Yes I am!
Friday, May 9, 2014
The schedule says 6 km.
I wasn't sure if I would be able to run Thursday night. It didn't hurt to breathe anymore but all my muscles were still tight....I have a horrible habit of running with my shoulder pulled up to my ears. But the schedule said 6 km and well that's what Susanne and I had to do. It was a beautiful night for a run. I love seeing the group...there were lots of PRC out and about. It was a Thursday and well we all know what that means.....hill repeats!!!! Honestly I can't wait to do hill repeats cause that means this freaking marathon training will be over. I just want it to be race day! Truly I'm tired of all the training and it is time to get on with the show. I am looking forward to the faces in the crowd....that is my favorite thing about races, well that and the finish line. The schedule said 6 km but we did 8 km. Are you a runner? Yes I am!
Tuesday, May 6, 2014
Not running tonight
Lots of us develop injuries....the best way to cope is listen to your body. I'm not running tonight due to strained chest muscles. I'll take a run or two off and hopefully be back at it in no time. Rest and ibuprofen are my friends tonight....hope everyone had a great run. Are you a runner? Yes I am!
April showers brings my month to blog!
Hi,
My name is Pam Collins. I am a mother of three, a wife, a nurse and I discovered about 4 years ago that I could run. Always wanted to but didn't think I could. I remember the first time I saw the Tely 10, I was amazed... really, all those people are running to Bannerman park, impossible. A couple of years in a row I stood at the bottom of Paradise Road and watched in awe....lots of times it brought tears to my eyes. I started with Run 1 and Walk 2. I was determined....I ran in the snow, I ran in the rain....it made me feel strong....it makes me feel special. This year will be my third Tely and I'm hoping it will be my best. I've only been a member of PRC for 10 months, but my involvement in this club has inspired me to complete a half marathon and what I thought would be my ultimate running goal, Cape to Cabot. This club makes me feel strong and so now I have a new goal.....26.2 miles. Am I a runner? Yes I am!
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