My final week of the plan!  I started off the week with an awesome 15k tempo and happy with how this week went.  I’ll have a couple more runs before Hamilton, but nothing scheduled, I’ll just go by feel.

Oct 21, 2013 – 15k tempo

My goal for this run was to run hard, but really try to make sure I was keeping my hips underneath me in good form.  I ran 7.5k out from my house, which I knew was a net downhill, which would make the 7.5k home much harder.  I was running really well, and though I knew I was working, I didn’t feel too bad running km’s in the 4:05-4:19 range going out.  The route I run has some small hills, so even pacing isn’t really an option.  I was really happy with how I was able to hold my pace under 4:20/km over a long, steady uphill from 12-13.5km.  I finished in a time of 1:02:56, which works out to about 4:12/km.  I ran a different route than the 15k I did in my first week, but this run was almost 3:00 quicker!

Oct 23, 2013 – 15k road/trails

I decided to change things up a bit and run some trails near my house.  I’d never run them, and running the same route down to the water had gotten a little old.  I wasn’t worried about my pace (there were some steep uphills/downhills where I didn’t want to hurt myself), rather just enjoy the run.  It was a lot of fun, thought a little wet and muddy in some sections.  I didn’t break any speed records for the run (averaged 5:03/km) but I got to see some beautiful areas just a stones throw from my front door that I had never visited.

Oct 23, 2013 – BONUS: Squash 5 games, about 1 hour

It had been a while since I played squash so I jumped on the opportunity.  I love sport, and really enjoyed doing something a little more fast paced that just running.

Oct 24, 2013 – Squash 5 games, about 1 hour

After all the fun playing squash yesterday I decided to play squash again instead of speed work.  Squash is a lot like very short speed intervals, and I always get a good workout.  I was a little sore after using some muscles in squash that you don’t use just running, but nothing serious.

Oct 26, 2013 – 21k long-ish run

It was a cold, wet, windy, miserable day!  I was thinking of doing 25k, but I was just too cold and wet to keep going.  I was soaked through, my hands were numb, and my face was frozen.  I do believe these kinds of runs make you a better athlete, but they suck while you’re doing them.  Regardless, my running felt good.

Oct 27, 2013 – BONUS 73k ride

I hadn’t ridden since Muskoka, so I decided if I woke up Sunday morning without any soreness I’d join the group riding 70-75k.  The plan was to ride fairly easy, so I figured I’d be fine, riding isn’t that punishing on your body.  It was cold, but I had my layers on so once we got going I was alright.  It was great to get back in the saddle and I picked up the pace on a couple occasions to see how I felt.  I don’t know if it was a mental thing, or the wind, but I felt like I had to push harded on the bike than I remembered.  Not a big deal, I’ll turn my attention back to bike fitness at the start of 2014.  I made it through the ride in once piece, and ready to tackle the Hamilton Marathon next Sunday!