Site:
http://www.wingszetang.com
Miles:
1994 total / 950 in 2014
Goal:

Oasis Zoo Run 10k. Scotiabank Toronto Waterfront Marathon.

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  • 14 miles
  • 01:00 time
  • 1623 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    alright Treadmill fartleks 10.41 km 01:00 09:16 pace

    Making up for yesterday's missed run. My right foot felt funny, but I think it's because I landed on it improperly this morning at Runner's Academy. After the warmup, it seemed OK to... read more

  2. RUN
    good BlackToe speedwork 12.3 km

    1.4k - 6:31 <-- went a bit faster than intended because of wonky GPS

    1.4k - 7:33

    1k (told to go "hard") - 4:11 <-- I'm pretty sure this is the fastest interval I've ever... read more

  3. RUN
    alright BlackToe long run 20.05 km 02:06 10:07 pace

    My plan called for just 20k, easy pace, so that's what we did. Jenny and I felt low-energy today and didn't push beyond what we needed to accomplish.

    Route: northbound (hilly!) until Bat... read more

  4. RUN
    alright Treadmill fartleks 8.05 km

    Warmup, then 8 x [alternating 2 minutes hard (setting "8," or 4:40) + 2 minutes easy (mostly setting "6," or 6:13)]. I felt tired.

  5. RUN
    good BlackToe speedwork 9.86 km

    Rumour has it the water served at Midsummer was contaminated; allegedly it came from a fire hydrant. So this *might* explain why I was plagued by cramps on the course, and then got sick after my ra... read more

  6. RUN
    blah Midsummer Night's Run 30k 30 km 02:54 09:19 pace

    New 30k PB of 2:53:54.3.

    I always stress about the heat, but the weather was better than I could've hoped, especially for mid-August: chilly enough to give pre-race goosebumps (!), and comple... read more

  7. RUN
    good East along King/Queen, then back 5.04 km 00:31 09:45 pace

    Just a short, easy run since I didn't go out on Tuesday. No issues with my left leg/ankle. Can we have this chilly weather for Midsummer this Saturday?

  8. RUN
    good BlackToe speedwork 12.3 km

    We're having an easy week, since almost everyone on the team is running Midsummer this Saturday.

    During the warmup, my left leg, near the ankle, was bugging me -- the feeling was similar to ... read more

  9. RUN
    alright BlackToe long run 25.34 km 02:27 09:18 pace

    Felt lacklustre in energy at the start, but it got better. Too hot and sunny for my liking. The route: Queen's Quay, Cherry, MGT eastbound, The Beaches, then back.

  10. RUN
    good Tempo on Queen's Quay/MGT 12.66 km 01:13 09:18 pace

    Today's plan called for a 3k warmup + 6k at goal 30k race pace (approx. 5:30) + a 3k cool-down. I'm getting much better at judging my pace by "feel."

    Splits:
    6:31
    5:33
    6:19

    5:... read more

  11. RUN
    good BlackToe speedwork 15.55 km

    A couple of people in my pace group were away tonight, so it was down to just me and Jess, who can go faster than I can. It took effort to keep up, and by the last lap, I was exhausted and SO tempt... read more

  12. RUN
    good BlackToe LSD 30.01 km 03:18 10:37 pace

    First 30k of the season. My left ankle was noticeable during warmup, but nothing major. The knees also felt a bit sore, possibly from yesterday's Academy exercises, particularly the mini-hurdl... read more

    • Mike L.
      Mike L. Nice Job
      Nice Job:

      Good one - it was hot out there. Nice to see you.

      27 days ago

    • Mike P.
      Mike P.

      Nice one Wing! ... and Milkman's on a 30k is NOT easy!

      25 days ago Like

    • Wing T.
      Wing T.

      @Mike L. Nice to see you, too! I also spotted Linda on the run, up on St. Clair.

      24 days ago Like

    • Wing T.
      Wing T.

      @Mike P. Yes, that hill is hellish. But I do appreciate the shadiness of trails!

      24 days ago Like

  13. RUN
    good BlackToe speedwork 15.2 km

    Calf mildly sore, but didn't bug me during the workout, which felt great. No ankle issue either.

    Also: I feel like I'm getting faster! I did an almost identical speed session about a mon... read more

  14. RUN
    good West on Queen's Quay, east th... 10.5 km 01:07 10:18 pace

    Nice and easy on a drizzly night. Left calf still feels sore, but it didn't hamper my workout. In fact, I didn't notice the tenderness when actually running.

  15. RUN
    alright Tempo long run 19.64 km

    This week, we're focusing on speed, so today's workout called for 10k at easy pace + 8k at goal marathon pace + 1k hard + cooldown.

    Andrew, Hélène and I decided to sign up for the MEC 1... read more

  16. RUN
    good Queen's Quay/Cherry/Waterfron... 9.12 km 00:54 09:28 pace

    3k warmup. 5x (2 minutes hard, 1 minute easy). Cool down. No ankle issues.

    Splits:
    6:38
    6:12
    6:43
    5:08
    5:15
    5:10
    5:50
    5:54
    6:03

  17. RUN
    alright BlackToe speedwork 13.54 km

    The bad news: About 1.5k into my warmup (I ran from my office to Coronation Park), I felt a sudden searing pain in my left ankle area, which forced me to a stop. I haven't experienced it befor... read more

    • Carmy D.
      Carmy D. Great Performance
      Great Performance:

      Girl you kicked ass yesterday. Hope your ankle is feeling fine today.

      about 1 month ago

    • Wing T.
      Wing T.

      Thanks, @Carmy! So far, it seems OK, but I didn't work out today. :-/

      about 1 month ago Like

  18. RUN
    good Queen's Quay/MGT 9.5 km 00:57 09:39 pace

    (Taking a guess at the distance, since my GPS was a bit wonky.) Felt good. Tried practising a "spring-y" form.