Training & life update: October 12

Two weeks until race day!! Can you tell I’m excited. This past week I started to TAPER. My workouts went well and I’ve been giving some thought to my race day goals. More to come on that later, but all in all, I’ll be toeing the line on November 1st looking for a PR (sub 3:59).

I hate to mention this, but my right hamstring has been bothering me a tiny. I’ve booked a massage for tomorrow and I’ve committed myself to rolling at least 10 minutes every day, and taking many epsom baths over the next two weeks. Luckily, I know it’s something I can manage, but I will need to be diligent about my stretching/recovery routine. My legs will be ready come race day.

Week 20

Monday: Planned – Rest

Actual – REST. After last week’s high mileage weekend, this was a welcomed rest day. We were driving back from my parents place, so six hours in a car = compression socks were on. We also voted in the Advanced Polls. The federal election is Monday, October 19.

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Tuesday: Planned – 10km with strides

Actual – 10@5:44 with 100m strides in last 6km. Easy effort. Legs felt a little tight, but overall body feeling good. 5:30/km range felt easy. Quick 10 minute epsom bath after; rolling all day.

Wednesday: Planned – 14km with 4 x 1 mile (1.6km) @ 4:25-4:30/km; 500m recovery intervals, warm up/ cool down

Actual – 14@5:15: (1) 5:50 – w/u (2) 5:29 – w/u (3) 5:26 – w/u (1) 4:26 – mile 1 (.6) 4:28 – mile 1 (.5) 6:18 – jog (1) 4:39 – mile 2 (hills!) (.6) 4:27 – mile 2 (.5) 6:24 – jog (1) 4:30 – mile 3 (.6) 4:14 – mile 3 (.5) 6:30 – jog (1) 4:25 – mile 4 (.6) 4:22 – mile 4 (1) 6:32 – c/d (2) 5:43 – c/d (3) 5:46 – c/d

Great work out. Legs felt strong. After experiencing some stomach issues on my hard work outs and long runs, my coach advised me to look into salt tabs. I’ll try anything once. I took 1 electrolyte capsule just before leaving the house and I’m happy to report I experienced no stomach or fuelling issues. The last mile repeat felt the best. Cool temps. Epsom bath post-run.

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Thursday: Planned – 12km easy

Actual – 12@5:38. Easy effort, legs felt good. Frost on the ground and dark! Which means, hello head lamp. It’s pretty dark out in the morning these days. After slightly rolling my ankle on a pot hole earlier in the week, there was no question that it was head lamp time 🙂

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Friday: Planned – Rest

Actual – REST

Saturday: Planned – 25 with last 10km down to 5:00

Actual – 25@5:24: (1) 5:40 (2) 5:38 (3) 5:40 (4) 5:41 (5) 5:33 (6) 5:36 (7) 5:39 (8) 5:36 (9) 5:36 (10) 5:45 (11) 5:33 (12) 5:39 (13) 5:40 (14) 5:46 (15) 5:36 (16) 5:26* (17) 5:35* (18) 5:19* (19) 5:01* (20) 4:58* (21) 5:08* (22) 5:08* (23) 5:11* (24) 5:20* (25) 4:54*

It was an OK run. My right leg tightened up like last week in the last 5km. Came home and took a 20 minute epsom salt bath & rolled.

Fuel: coffee and half a banana pre-run; 1 gu and salt tab @ 10k. 1 handheld water. No stomach issues. Cool temps. Left house around 6:30am.

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Sunday: Planned – Rest

Actual – REST

Total: 63 kms

Oh, and.

LET’S GO BLUE JAYS!!!

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