Coming off the high of A Midsummer Night’s Run last week, this week was going to have a tough time topping it. But I was headed to Alberta (my first trip to Western Canada) so I’d have a new playground to stretch my legs. Calgary as a city I only found alright, but I did have a great long run there.
I was back on my normal schedule of quality workouts Tuesday/Thursday, and my long run Saturday.
M: Easy 15k. This was my first run after Midsummers and my legs responded surprisingly well. It was an easy run so I didn’t really look at my watch, but I finished with a 4:49 pace (anything under 4:55 for an easy run usually means I’m moving well).
Tu: 9 x Colonel Danforth Hill. I decided to do hills instead of speed because I figured it was a little easier on my legs. I’m not sure how long the Colonel Danforth Hill is, but I love (hate) it. It’s steep, and part way up it gets even steeper. I’ve never run up it and not felt like my lungs were on fire!
W: 17k easy. Legs were okay, not great after yesterdays hills.
Th: 2x4k tempo (3:56 and 3:54 pace). I left my house without much pop in my legs and wasn’t sure what I was going to do for a workout. I decided I’d run a 7.2k route I knew and would see how it went. After 3km I decided I was just going to go and test my legs. It wasn’t an amazing tempo run but I was happy with my effort.
F: Easy 15k in Calgary. I flew into Calgary first thing in the morning and had some time before I could get into my run so I ran from where I was staying down to the Bow River and back. I ran along the road not realizing there was a path running parallel to the road all the way down to the Bow.
Sa: 32k long run in Calgary. It was great doing my long run in a new place because the time flew by. I did pickups of 2,1,1,3,1,1,4,1,1. For my route I ran from where I was staying through Nose Hill Park. From there I headed south to the Bow River to run along the waterfront path. I ran west when I got to the river, and then turned back east at about 14.5k through my run. From there I went through Prince’s Island, St. George Island, and then finally turned back west to finish in China Town.
Su: 9k easy. My legs were REALLY sore. A combination of my long run, and walking/cycling around the city. I wasn’t too concerned with turning early, my legs needed to recover.
Total milage: 120k for the week, 782k total.
I biked about 70k on Saturday after my long run. I wanted to check out the Saddledome, Stampede Grounds, Olympic Park, and UofCalgary, so I figured my bike was the best way to do this. It wasn’t a workout, but I was in the saddle for a few hours.