Since last week was a recovery week I only had a 15 km run scheduled. The fact that building I used to work in was being imploded made it easy to pick out a route because I was curious to see how it would happen.
I had planned to take one of my daughters with me for the run but everyone was asleep as I got ready to leave the house. Knowing my oldest would be disappointed if she found out I went without her I went to see if Incould wake her and she jumped up as soon as I asked her if she still wanted to go see my old office building blown up.
Unfortunately I did not leave myself enough time to get to the site from my house before the implosion took place and I found myself running at my marathon pace to try and get there on time. We were about 1 km away from the site when we heard the building come down. However, we continued so we could check out the aftermath.
On the way home a pair of ducks swimming in the Rideau Canal provided us with a little more excitement. As you can see, despite the rain Sunday morning was an entertaining adventure.
Week five of training is nearly complete. This week was the first recovery week in the schedule sent to me by my coach. As in my last training cycle I am doing four week cycles with a recovery week to end each cycle.
One thing I changed up this week was that I managed to get in two of my runs at lunch. The weather was perfect for a run both days and when i can manage to fit it in a run at lunch is a great way to break up the day at work.
Although it was a recovery week I did end up doing to speed sessions this week. The first was my Tuesday run at lunch made necessary by the fact I had tickets to a concert Tuesday night. Here was the scene as I did my workout consisting of 10 x (50 m @ 100 % followed by 100 m easy) with a 10 minute warm up and 10 minute cool down…
My second speed session of the week was last night’s run consisting of 2 x (1 km @ 4:40/km, 1 km @ 4:20/km, 1 km @ 4:00/km, 1 km @ 3:40/km). With an extended an extended cool down to stopped and get a bag of coffee beans for my wife on the way home it ended up being my longest run of the week so far although that will change with 15 km coming up Sunday.
As mentioned I will be ending the week woth a 15 km run Sunday morning. That run could end up being a bit of an adventure. My old old office building is being demolished and since my youngest daughter is waking up early these days I plan to put her in the Chariot and head over to watch.
How was your week?