11/25/2019 24 Comments Hypo 1/2 training week 7: strength training & Return to the scene of the crimeWe were pretty spoiled (by Edmonton standards) by Mother Nature this past week, with temperatures at and even above freezing.
Blue Skies, Nothing but Blue Skies Our long slow distance run was on Sunday, November 17, a perfect November day with blue skies, melting snow, and only a few icy patches, quite the contrast to last weekend when we had to contend with a huge dump of snow and temperatures in the minus twenties Celsius. Our route kept us close to the river: we ran from the 109St Running Room store down Saskatchewan Drive, past Emily Murphy Park and across Groat Bridge, then along River Valley Road until we reached the Low Level Bridge, up Scona Road Hill to Saskatchewan Drive westbound and back to the Running Room, which was just a hair over 10 kilometers. Return to the Crime Scene The next day, I ran in the Parkdale area again for the first time since I was assaulted by a pedestrian a couple of weeks ago. I was feeling paranoid, not gonna lie, and took a slightly different route than my usual to avoid the same spot. I conquered my fear with the help of a small canister of pepper spray and a suspicious attitude. The run was uneventful, but honestly, that whole area is a bit tainted for me now. My blood pressure was elevated, and not from the physical exertion. Sleet and Mascara Don’t Mix On Tuesday, what started out as fluffy little snowflakes at the beginning of my run became wind-driven sleet pretty quickly. Conditions weren’t bad enough to interfere with my run, but I should’ve thought to put on waterproof mascara that morning: I stopped in at Starbucks for a post-run Chai and only realized I had massive raccoon eyes when I went into the washroom to change. Of course, I’d ordered my tea prior, so I probably gave the baristas a good chuckle. Hills and Strength Training Wednesdays are Hill nights with the Hypothermic Half Marathon training group. We ran three times for 2 minutes up Walterdale Hill, with walk/slow jog breaks in between on the way back down. If you’re at all familiar with Edmonton, you know that Walterdale is one long-ass, steep sucker of a hill, and we were pretty pleased with our efforts. On Thursday, our weekly running clinic had a presentation on Strength Training for Runners given by Syl Lemelin, a Certified Strength and Conditioning Specialist (CSCS), Clinical Exercise Physiologist (CSEP-CEP), and Tactical Strength & Conditioning Facilitator (TSAC-F), so I guess you can say he’s pretty darn qualified. He informed us that the type of strength training that benefits runners most is done with low reps and heavy weights, and that the type of training I usually do a couple of times per week (or whenever the mood strikes me) isn’t really strength training at all, but conditioning. To find out more about strength training and injury prevention for runners, check out my blog post PREVENTING WINTER RUNNING INJURIES (AND BONUS: RUN FASTER). After our presentation we went out for a short and steady run. It was -2C (28F) and I wore a thin, long-sleeved base layer under my light jacket instead of a short-sleeved shirt because I’d felt kind of chilled all day. It was a mistake, because I overheated pretty quickly and had to tie my jacket around my waist for most of the run. Week 7 (Nov 17-Nov 23) Training: Training Schedule: Nov 17 Nov 18 Nov 19 Nov 20 Nov 21 Nov 22 Nov 23 10K LSD OFF 4 Tempo 3 Hills 5 Steady OFF 3 Steady What I ran: 10K LSD 4 Steady 5 Tempo 3 Hills 4.5 Steady OFF OFF
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AuthorKathy Istace runs and races in one of the coldest cities on earth. Archives
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