Mmmm nice strong coffee...

Good morning!

We slept in until 7:30 today.  That never happens. All winter long I've been up and out the door on Saturday mornings by 6am to fit in an early morning long run.

I'll head over to the Ottawa Athletic Club (the OAC) at about 10am for an 8.5k easy run.  The trick will be to run slowly.  The prescribed pace (according to McMillan's Training) is 6:15 ish.  I'm going to set the treadmill at 5.9 - that is just sooo slow. I'm following Ryan Hall's advice which is:  run your slow runs really slow and your fast runs really fast!!

On Friday I finally got to run on my lunch hour.  The kids are over the stomach virus and I was able to send them to school.  Originally I had a rest day on planned for Friday and a race pace run planned for Thursday.  I switched these to make the most of my messed up week.

My 5k splits were:

1k - 4:43
2k - 4:56
3k - 5:07
4k - 5:09
5k - 5:17 I was knackered by the end.  It was pretty pathetic!

Bear in mind that I'm almost 4lbs over my ideal weight and I was running against wind for a significant period of time here. Total time = 25:14.  Not bad, not great.

TGIF

Friday is check in day.  

This week it's been a bust.  I've been home two days with Sarah due to a stomach virus.  I've missed two planned runs,  an easy 5k run on Wednesday and a 5k race pace run on Thursday.   I can still do a bit of damage control by juggling around my schedule.  I'll switch today's rest day with Thurday's planned race pace run. 

The real problem is that today is weigh in day and I know it's gonna suck!  Off I go...

Ack!  131.8 lbs and 27% body fat.  Yeah that sucks. 

However, the thing about Friday in my mind, is that it's also the end of one week and the beginning of another.  So here's to a new week full of possibilities.  I'm motivated.  That's what counts.

On a slightly different note, I'm waiting to hear about a job opportunity.  I've interviewed for it and submitted my references.  I'm really ready for a change, even thought it will mean moving work locations and leaving behind my beautiful office.  On the bright side, I'll have access to a kick ass gym and I'll be at the same complex as Rob xxoo.  I think it nets out to a pretty good deal.  If any one is reading this cross your fingers for me!

Stomach Virus

I am disappointed to report that I didn't get to run my scheduled 5k today.  Normally I like to fit in shorter runs on my lunch hour.  However, last night at 1am Sarah came down with the stomach flu.  As it turns out several kids in her class were throwing up at school on Tuesday.  What a mess.  Jacob said he was feeling sick too and the school recommended I keep Ryan home just in case... so I ended up spending the day at home with the kids.

Since I had planned a rest day on Friday, I'm going to switch that rest day to today and run 5k on Friday instead.  Assuming we're over this stomach virus.

Week one

So this is week one of my training program and my schedule of workouts is:

Monday - 5k easy @ 6.00/km
Tuesday - 30 min tempo run @ 5:10/km
Wednesday - 5k easy @ 6.00/km
Thursday - 5k pace @ 5:19/km
Friday - rest
Saturday - 8.5k easy @ 6.00/km
Sunday - 18k long slow run @ 6:15/km