Tuesday, July 21, 2009

Training recap week #30

Monday - Long run (2 hours) on the mountain. I felt the pain in my knee come back when I ran the downhill parts. The taping helps but it does not completely rectify the problem. I did this run without my orthodics and found I was pretty steady and comfortable. It was a gorgeous day and there were many people out enjoying the weather. We have not been very lucky with the weather so far this summer and it seems like when it is nice, there is an exodus from the downtown buildings to the out-of-doors. I can't imagine what it would be like to be deprived of the sun for weeks on end...

Tuesday - It's time I come clean. I have been secretly working out in my basement with Maya for the past 6 weeks. Who is Maya you ask? and what is she doing in my basement? Maya is the avatar personal trainer in Ubisoft's My Fitness Coach. She has been teaching me some aerobic and yoga moves. Can you believe it? Me....doing aerobics? Yes....not in public, though. Not now, and probably not ever, but I have been using this Wii game to complement my running and cross-training. Maya has analysed my fitness and determined I need to work on my upper body strength. She has custom designed workout routines for me that incorporate a warmup, targetted exercises, and a cool down in the duration and frequency of my choosing. Most of the time I choose among flexibility, core, yoga, or strength training as the focus of my workouts. I find it very cool to actually see her doing the moves, asking for my feedback, and also introducing complexity and diffuculty as I get better at it. Contrary to DVD workouts, this is fully customizable so there is a lot of variety and it stays interesting - I always wonder what is coming next...Anyway, I am getting better at the yoga and aerobic moves and I seem to be progressing according to Maya's fitness test results (not sure if it's attributed to this or the embedded circuit training) but it adds variety to my routine which is always a good thing!

Wednesday I did my Q2 training which was the same as the week before. Thursday I worked out with Maya and Friday I did my hill training on the mountain. It seems the weather has been very cooporative for Friday runs so I have greatly enjoyed them thus far.

Saturday morning I did my Q1 training. I was out the door at 6 am and ready for my hybrid hard/long run this week. I taped my knee felt well rested. After my 2 mile warmup, I noticed my tape job started to loosen. I had forgotten to apply the adhesive spray beforehand so my sweat was making the tape lose its adhesion. By the end of my first 10-minute interval at threshold pace, it was no longer sticking at all on the anterior part of my knee. The second interval came fast and then I had one hour of easy pace running left. My knee felt strange a few times and I had to do exagerated movements to get the kinks out on more than one occasion. I also took one-minute walk breaks a couple of times. That seemed to do the trick. For the last kilometer I did some strides on the uphills and then I did 10 x10-second hill sprints on the steep incline near my house. I finished off with some strides and stretched once I got home.

On Sunday, I took a 2-hour walk with my daughters in the double jogger in the trails of Hudson. The storms of the last couple of weeks really did a lot of damage to our network. The flash floods even washed out one of the bridges. I hope it gets repaired soon because that is one of the routes I planned for the Harrier race in the fall.

Total weekly mileage : 53 km

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