T-9 Weeks: Levelling Up

My goal to run the same pace and increase distance was achieved – for the most part. My long run was slower than usual and my speed run was faster, but no harm was done. After the long run I’m working out that inner thigh/knee strain again, but this time I’m walking better so I’m not as worried. I’ve definitely “levelled up” – four hill repeats, four strides, and the longest run ever…and I feel GREAT!


Spa day! Ok, just wine day. But I got a rest in.


Awesome 7.5km around Parliament Hill and Gatineau with J! We did the bike path on the Gatineau side, then four repeats of the hill by the locks. *Phew* that was a goodie! Getting easier to talk and run at the same time.


Doc appointment – he’s happy with how things are going! I’m stiff from lack of yoga and too much beer…still working out the dairy and wheat too most likely. ACK who knows what it is, all I know is when I’m good it gets better and when I’m bad it gets worse. 🙂


6.5km with four strides. I don’t have a garmin or a stopwatch, so I’m just guessing 3o seconds at a time at this point and I’m sure what I think is 30 seconds is probably only 15….Could feel my tailbone slipping behind on the strides, gotta focus on “keeping the water in the bowl” of my pelvis more. Loving this weather though!


Rest day.


Solid 8km. Nothing memorable, no aches or pains to report…which is great! Took it easy, just over 6 mins/km, in prep for the big one tomorrow…


Longest run so far! 21.64km tracked on runkeeper. I went out very slow…probably too slow in retrospect. Had a few nigglies in my knee around 8km. Fuelled twice around 9km and 15km. I do love running country roads I’ve never been down, but I think I’ll pre-drive my longer runs into new territory moving forward! I realized some parts can be quite lonely, although this time I was on paved streets the whole way and didn’t feel unsafe. Form was maintainable through the whole thing, yay! Legs definitely felt like lead afterwards, since I added 5km to my longest run so far. Ice bath hit the spot (ok, ok, I just had a cold water bath…).

Goal for next week: Increase speed on the long run and maintain intensity on the speedwork.


About Fjola Melody

Yogi, DJ, runner, cat lover, coffee drinker! Oh ya and the occasional beer. Life is good!

Posted on April 15, 2013, in Running Journal. Bookmark the permalink. Leave a comment.

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