Due to my procrastination about racing UBC Tri and it filling up I am now racing the spring run off 8km. This is actually a good thing as will be a good chance to spin out in Vancouver and set a baseline for my workout pace going forward.
Stiffness from tuesday and wednesday runs is nearly gone and are wearing arm warmers as calf socks at the moment and they are working sweet. Add this to the recovery mix and life should be good.
Only decided to race post track workout on Tuesday after feeling good at pace so now actually getting a bit psyched about this. Tommorow plan is potentially a 30 minute swim, 45 minute run followed by an hour swim and 30 minute run on Saturday.
In terms of goals thinking this;
A Goal - 26:20
B Goal - 26:45
C Goal - 27:10
PR at this distance is 27:13 one month ago. Aim will be go out at good cadence for the first section and look to build pace as soon as I hit the seawall which will be about the 3km mark. beyond that not sure I can really plan that much, main focus will to be not caught up in the speed of the first km if possible and look to pick of from this point.
After racing will then head back home and watch a few people on the run at UBC Tri beofre either going for a ride outdoors or a long sufferfest on the trainer.
Jeremy Hopwood
Thursday, March 5, 2009
Tuesday, March 3, 2009
Ice is Nice
Just got my legs out of the ice bucket after my track workout tonight. Focuyssing on my recovery and this does wonders. Will be buying and reviewing compression socks shortly
Busy week over the last bit with work, life etc. Managed to get a good week of training in and now have some good focus to my running plan.
Wednesday bike commuted to and from work with a ride home in the snow which dissipated pretty quickly. Then did the forerunners clinic run. First of two back to back average runs, this one was mainly due to eating a huge meal about 90 minutes before and digesting it during the run...lesson learned.
Thursday was a rest day with a dinner at night regarding the world of business analysis. actually got a few bits form this lecture to use in training and planning as well as a lot for my work life. After this caught up with two groups of people and rocked the first of 3 nights out in a row (Last time for the next 6 months for this approach)
Friday sat down with Jerry from Foreunners and developed a plan for the next few months. Awesome to get the advice here and means I will run less frequently but really focus on nailing the objective of each workout and coming in rested to my speed work. Friday night went for a run and felt horrible, was a long 33 minutes but just put it down to lack of hydration. Friday night finshed of with cathcing up with some friends and a few drinks whihc left Saturday morning to sleep or go ride in the cold. Sleep won and ride happened in the afternoon, good 3 hour hitout around UBC.
Saturday out again at an evolution party on Yukon and saw some intersting uses for a bike tube. Sunday morning bought the $200 of food for the week and went for a 2 hour run around the seawall in vancovuer. Held 4:58km pace a felt good and relaxed for the whole run even if got a little wet.
Monday swam and hit the trianer for an hour. Coming into the swim fresh was sweet and will be my new routine. Felt like held good pace for a mid laner like me (Having graduated from the "development lanes" in the past few weeks.
So tuesday came and bike commute to work. On the return home heard a loud bang then thump thump thump as my tire blew out. Didn't notice unitl my inflating the my spare tub. Tried to boot it but had little success and little time so tried to cyclocross the flat on gravel as much as possible before hopping on the bus and using the bike rack for the first time in my life.
Day wrapped up with a track session. Got a heaps of tips and drills form Jerry to do whcih was awesome and after this we hiot the track. I managed to average around 33 seconds on double rest for 12 200's as per the plan so life was good.
No spot for UBC so are going to race the Spring Run-Off 8km on sunday around the seawall. Will be itnersting to see how this goes and what my race plan will be but will work this out closer to the time. May look to gradually build the pace if possible with the aim of going somewhere in the land of 26 to 27.
Thats the update, must post photos soon and few more "intersting things".
For trianing this week holds
Wednesday - Swim, Bike Commute and Run
Thursday - Med Bike and Swim
Friday - Bike and Run
Saturday - Swim and Short Ride and Run
Sunday - Race then long Ride and swim
Monday - Swim andd Trainer Ride
Tuesday - Bike commute and Track
Now of to fix bike and see if I could have booted this thing with more time.
Busy week over the last bit with work, life etc. Managed to get a good week of training in and now have some good focus to my running plan.
Wednesday bike commuted to and from work with a ride home in the snow which dissipated pretty quickly. Then did the forerunners clinic run. First of two back to back average runs, this one was mainly due to eating a huge meal about 90 minutes before and digesting it during the run...lesson learned.
Thursday was a rest day with a dinner at night regarding the world of business analysis. actually got a few bits form this lecture to use in training and planning as well as a lot for my work life. After this caught up with two groups of people and rocked the first of 3 nights out in a row (Last time for the next 6 months for this approach)
Friday sat down with Jerry from Foreunners and developed a plan for the next few months. Awesome to get the advice here and means I will run less frequently but really focus on nailing the objective of each workout and coming in rested to my speed work. Friday night went for a run and felt horrible, was a long 33 minutes but just put it down to lack of hydration. Friday night finshed of with cathcing up with some friends and a few drinks whihc left Saturday morning to sleep or go ride in the cold. Sleep won and ride happened in the afternoon, good 3 hour hitout around UBC.
Saturday out again at an evolution party on Yukon and saw some intersting uses for a bike tube. Sunday morning bought the $200 of food for the week and went for a 2 hour run around the seawall in vancovuer. Held 4:58km pace a felt good and relaxed for the whole run even if got a little wet.
Monday swam and hit the trianer for an hour. Coming into the swim fresh was sweet and will be my new routine. Felt like held good pace for a mid laner like me (Having graduated from the "development lanes" in the past few weeks.
So tuesday came and bike commute to work. On the return home heard a loud bang then thump thump thump as my tire blew out. Didn't notice unitl my inflating the my spare tub. Tried to boot it but had little success and little time so tried to cyclocross the flat on gravel as much as possible before hopping on the bus and using the bike rack for the first time in my life.
Day wrapped up with a track session. Got a heaps of tips and drills form Jerry to do whcih was awesome and after this we hiot the track. I managed to average around 33 seconds on double rest for 12 200's as per the plan so life was good.
No spot for UBC so are going to race the Spring Run-Off 8km on sunday around the seawall. Will be itnersting to see how this goes and what my race plan will be but will work this out closer to the time. May look to gradually build the pace if possible with the aim of going somewhere in the land of 26 to 27.
Thats the update, must post photos soon and few more "intersting things".
For trianing this week holds
Wednesday - Swim, Bike Commute and Run
Thursday - Med Bike and Swim
Friday - Bike and Run
Saturday - Swim and Short Ride and Run
Sunday - Race then long Ride and swim
Monday - Swim andd Trainer Ride
Tuesday - Bike commute and Track
Now of to fix bike and see if I could have booted this thing with more time.
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