Follow the river

Last week I did not run much so I had to go big this week.

Monday I did an easy run. With the new heart zones calculated last week things got a little bit faster. 13km at 4:16 min/km.

Tuesday was more intensive. After the usual 15/20 min warm up I did 5x(3′ at 3:35 with 3′ rest). It was fun and tiring. It also marked the end of my Brooks Glycerin. At 800km it was time to retire them. I ended up liking them a lot. I did not think any shoe could beat my favourite Asics Nimbus, but they are not that different, a bit harder but definitely a lot longer lasting. I might get a new pair when the current Nimbus get to around 400km, to alternate them.

Wednesday I did not hear the alarm clock and woke up too late to go out running. 😦

Thursday I did 40 minutes at a steady 4:19 min/km and then 8 ten seconds sprints between 2:50 and 3:30. Seven minutes of cool down and I was home happy. It was definitely getting colder and colder each day.

Friday was a lot of fun. I did 4km of warm up and then 6 fast km at 3:47. Two cool down kms and then home for a big recovery protein smoothy.

Saturday’s plan was to run more than what The Cool Impossible training schedule suggested. I need to put more kms in my legs to get ready for the next months of marathon running.
It was crazy cold, zero degrees at 8am and it did not get better, it was 1 degree when I got back home. I decided to follow the river and run away from home as much as possible and then turn back. I fist did a couple of km towards Kingston and then followed the river until I had run 21km and then turned back. The idea was that if I felt like it I could do the same route back and end up doing 42km like a real marathon runner or if I felt tired I could stop earlier, skipping the initial loop to Kingston. That’s what I ended up doing for a total of 38km, which I think is still good as it is the longest I have ever run.

The trail on the river is all flat so I could keep a good pace and I ended up running with an average of 4:48 min/km. The story really changed after 32km, keeping under 5 min/km was a struggle. The freezing cold did not help either. The trail was either frozen hard mud or slippery ice. At the 24th km I even slipped on a downhill wooden ramp and fell like an idiot. Luckily I did not hit the ground too hard as I was quite far away from home. It actually helped as for the next 4 or 5 kms I was all energized by the fall.

I had a gel at 15k and one at 25k which really helped. I also ran for the first time with my new Ultimate Direction AK Race Vest 2.0. I loved it. I only carried one bottle and drunk very little as it was very cold and, I have to admit, I only understood how to drink from it once I got home (I should have tried it before starting running). Once I got the strap in the right configuration for my body it really felt comfortable and did not hinder the run at all. I might try and get soft bottles to replace the ones that come with it. I have not tried carrying anything on the back as I did not need to, but I am sure I found the right vest/backpack for my future trail marathons and for the NDW50. As always the Brooks Cascadia did their job. As my experience teaches me, only ice can beat them.

Overall it was a very good run, I enjoyed it a lot and it took me to places I had not been in ages, like my very first office in Mortlake.

longSaturday

I will probably do another long run just after Christmas and then taper until my first marathon.
Here are the next challenges:

I think that should be enough for the first half of 2015.

Overall, good week: 5 runs for a total of 88.2km.

Ciao!

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