Fall Classic training – Week 2 – Race-simulation long run
| 22/10 | XT | 60 min yoga class |
| 23/10 | 6.2 miles | Speedwork: 5x1000m in 5:12/5:23/5:16/5:05/5:09 (1 min) |
| 24/10 | 3.0 miles | Easy run: avg 10:00 min/mile (treadmill) & yoga class |
| 25/10 | 6.0 miles | Tempo run (hard): 2.5 miles @ 8:56/8:25/4:03 |
| 26/10 | - | Rest day |
| 27/10 | 4.2 miles | Easy run: avg 9:54 min/mile |
| 28/10 | 9.0 miles | Race-sim long run: 1-6 avg 10:13 min/mile, 7-9 avg 9:00 min/mile |
| Total | 28.4 miles | YTD: 940.9 miles |
This Sunday I did my first Race-simulation long run. The instructions were to run 6 miles at a comfortable pace (50-90 seconds slower than half marathon goal pace) and then 3 miles at half marathon goal pace plus 20-30 seconds. So for me that meant 6 miles at 9:30-10:10 min/mile and then 3 miles at 9:00-9:10 min/mile. I was in Victoria this weekend so Matt and I ran most of the run together. We did the first 6 miles at an avg of 10:13 min/mile which was a little slower than the goal but it was a pretty hilly course so that’s understandable. Then we picked up the pace. Ouch. I managed to actually average 9:00 for the last 3 miles but it took a huge effort. My legs felt heavy (I blame the early hills) and it took a lot of concentration to force myself to keep up the pace. I guess it’s good training for last few miles of a race.
Other than that it was a pretty standard week of training. I struggled a bit with Thursday’s tempo run. I think I might have actually been a bit dehydrated! I’m watching my water intake pretty closely now just to be on the safe side. Oh and yoga is kicking my butt. Seriously, I consider myself to be reasonably fit and flexible yet I spend class trying to figure out how it is physically possible for people to be in these poses. My teacher is wonderful though. She calls us all beautiful at least five times per class and I’m a sucker for that. I think I have a lot to gain by being there so I’m going to keep it up. Maybe I’ll even start to improve!
Portage Bay
My office may not have a window but the nearest stairwell has a lovely view of Portage Bay. Also this is proof of a sunny day in Seattle!
Fall Classic training – Week 1 – Survived!
| 15/10 | XT | 60 min yoga class |
| 16/10 | 5.8 miles | Speedwork: 6x800m in 4:14/4:09/4:07/4:03/4:05/4:04 (1 min) |
| 17/10 | 3.0 miles | Easy run: avg 10:00 min/mile (treadmill) & yoga class |
| 18/10 | 6.0 miles | Tempo run: 4 miles @ 8:42/8:34/8:20/8:10 |
| 19/10 | - | Rest day |
| 20/10 | 11.0 miles | Long run: avg 9:50 min/mile |
| 21/10 | 4.0 miles | Recovery run: avg 9:57 min/mile |
| Total | 29.8 miles | YTD: 912.5 miles |
I survived the first week of my new training program. Having week 1 clock in at nearly 30 miles is a new experience for me but I think all in all it went pretty well. I’m still adjusting to running in autumn weather. Sunrise in Seattle is at about 7:30 am right now and last week we had typically raining and windy weather. On Wednesday morning I looked outside at 6:15 am and I just did not want to deal with running in the cold, dark, windy and rainy conditions. I could probably handled 2 of the 4 but not all 4. So I immediately came up with a plan B and got myself into school by 7:30 am so that I could do an easy 3 miles before my lunch time yoga class. I did the same thing on Thursday and did my tempo run at lunch. Although that was because I had an important meeting with my advisor at 9:30 am and not because I whimped out of running in the morning. That seems to work OK and I’ll probably keep that schudeule up for the rest of the quarter.
I finally broke my Green Lake habit on Saturday morning. Since moving into the neighbourhood at the start of September I’ve been doing all my long runs around Green Lake which means they’ve been almost pancake flat. This time I did a big loop through Ravenna Park, across the Montlake bridge into to the Arboretum, along Interlaken Blvd, across the Eastlake bridge to Burke Gillman trail, up the Stone Way hill and finally back along Green Lake to home. The hills definitely look more out of my legs than I’m used to but I think it will be good for me.
I’ve now broken into the 900′s for my year to date mileage. I anticipate breaking the 1000 mile mark sometime during week 4 of this training program. Breaking 1000 was one of my goals for 2007 so it will be pretty exciting when I get there!
Up next: Fall Classic Half Marathon
The Victoria half marathon two weeks ago was a huge success for me (race report). I built my weekly training mileage up to 30 miles/week and took 4:23 off my personal best. Now I want to build on that success and the best way for me to do this is to keep up my training and run another half marathon in November. Specifically I’ll be running the Fall Classic Half Marathon in Vancouver on November 18. The start line of this race is about a 10 minute walk from my sister’s apartment so how could I not run it? Since I’m not running Seattle this year (due to my desire to not be in Seattle for the 4-day Thanksgiving weekend) this seemed like a good substitute. Plus I get to hang out with my sister and recover from the race by going to a Canucks game that night.
For the last year I’ve been using the Runner’s World Smart Coach generator as the basis for my training programs. However, a few months ago Runner’s World had a half marathon edition and it featured a half marathon program designed by Ryan Hall’s coach Terrence Mahon. (For you non-runners Ryan Hall set a new American record in the half marathon running 59:43 last January). Here is a brief plan description and the week by week chart. I figure, if it’s good enough for Ryan Hall it’s good enough for me!
In addition to a weekly long run and a few easy runs I’ll be doing both a speedwork session and a tempo run each week. The program also features “race simulation” long runs where you do the later miles at near race pace. That’s definitely taking it up a notch for me. It’s a 10 week program but since I don’t have that much time before my race I’ll be doing weeks 1-4 and 10 (the taper week). I’ve already completed week 1 (more on that in another post) and so far its going well. I’ve picked a race pace goal of 8:40 min/mile for no better reason than it’s a nice round number and just a bit quicker than the 8:49 min/mile I averaged in Victoria.
The final course map for the Fall Classic isn’t posted yet but it will be a 2 loop course (11.1 km then 10km) which will be a new experience for me. I read a few fellow runners’ race reports from last year and it sounds like it’s a moderately hilly course. Hopefully a few hilly long runs will help me prepare for that. It also sounds like they had horrendous weather last year. That’s OK, I’ve chosen to race in Vancouver in November, I’m expecting it to be cold and wet. Still, I’m looking forward to it. Right now I’m not too concerned about setting a new PB. I’m just excited to have a target race.
Copenhagen & Paris – Wrap up
I had a wonderful time on my 10 day vacaction (September 13 – 23, 2007) to Copenhagen and Paris with my mother. It was the perfect break from school and work and a great chance to spend lots of time with my mom. I really have to hand it to her because she put together an amazing itinerary for us especially in Paris where we covered some serious ground! Photos from our trip can be seen in my Copenhagen and Paris flickr photosets. An my trip diary and be read in the following blog posts:
Paris – Day 5 & Departure
Day 5 Itinerary: Eiffel Tower, Musée Marmottan Monet, Cimetière du Père-Lachaise
Our mentor, Rick Steves, recommends arriving 15 minutes before the Eiffel Tower opens and as usual his advice worked well. Nevertheless, there were many, many people (both individuals and groups) in line before us so we shuffled on for about 40 minutes before we boarded the elevator for the second level. We immediately got into a short line to go to the highest level completing the suggested Eiffel Tower strategy.
We circled the top while I took pictures, even though the view was hazy. We were surprised that there was virtually no wind at the top – I guess we were just lucky. We went back to the second level and took more pictures from there. Most of the views were better from this level because we were closer to the subjects so there was less haze.
After the Eiffel Tower we walked about 45 minutes to the Marmottan Museum. This museum features many works of Monet including some early works and many more water lilies. Alli and Mom visited this museum two years ago and her favourite was still Bras de Seine Pres de Giverney Soleil levant 1897.
We had lunch at as small a patisserie near the museum. After our salad nicoise (Mom) and quiche Lorraine (Ceci) it seemed rude not to choose a dessert. So we split a dessert that was made up of a base of chocolate biscuit followed by layers of chocolate mousse, chocolate cream, chocolate cake and a chocolate glaze. Holding all of this together were ultra thin chocolate wafers. Chocolate heaven.
We were undecided on how to spend our last afternoon in Paris so we consulted our handy guide and determined that we had seen all the three star attractions and all of the two star attractions that interested us. All of a sudden we saw the last item on the one star list: Père Lachaise Cemetery! Intensive study of the metro system revealed that even though it was on the other side of town we could get there with only one transfer and that later we could get back to our hotel with only one transfer.
The visit to the cemetery was the perfect choice. We’ve been racking up the museums at quite the rate so a stroll along cobblestone roads shaded by tall trees was just what we needed. We visited some of the more illustrious residents of the cemetery: Chopin, Molière, Edith Pief, Colette, Champollion, Oscar Wilde and Jim Morrison. We even managed to follow the tour in our guidebook without getting lost!
For our last dinner in Paris we ate at and Italian restaurant on Rue Clar. It was an amazing meal of antipasto, red wine, gnocchi in pesto sauce and of course dessert! It was a great way to cap off a lovely vacation.
The next morning we took a shuttle to the airport. The check-in line was ridiculously line but Mom managed to figure out how to check in at a kiosk so we only had to line up to drop off our luggage. We had a decent flight back to Toronto and them Mom and I parted ways at the entrance to Canadian customs. Mom went on and flew home to Ottawa and I went to the transfer lounge, picked up my luggage and cleared US customs before my flight to Seattle. I was back in my apartment about 22 hours after we left the hotel in Paris.
Paris – Day 4
Day 4 Intinerary: Versailles, Musée du quai Branly
We got an early start this morning to avoid some of the crowds at Versailles. We arrived in Versailles after about a 45 minute train ride from Paris. We had to wait a few minutes in the security line but otherwise our entrance was fairly quick (thank you museum pass). We decided not to join an organized tour so we ploughed through the rooms in the Château with our trusty guidebook providing the commentary. We saw the King’s apartments, the Queen’s apartments, council rooms, reception rooms and the Hall of Mirrors. Everything was so ornate it was amazing. We then toured some of the gardens and wandered down the colonnade to the Apollo Basin with the incredible fountain of Louis XIV (as Apollo of course) emerging from the water in his horse drawn chariot.
We headed back to Paris at around noon. After the success of the previous night’s picnic on the Champs de Mars we figured we’d log our daily required number of minutes staring at the Eiffel Tower by having a baguette sandwich lunch in the park at the base of the tower.
After lunch we visited the Musée du quai Branly which displays artefacts from Oceania, Africa, Asia and the Americas. We found this museum very interesting especially in contrast to the Baroque excess of Versailles. Some of the embroidery just as impressive as the brocade bed covers in the King’s formal bedroom.
We were back at our hotel a little earlier than usual so I took the opportunity to log a 5 mile run through the Champs de Mars. For dinner we went to a sidewalk cafe that Rick Steves calls “the living room of the Rue Clar district.” Then we went across the street and bought pastries for dessert – one chocolate tart and one fruit tart. Delicious. When Mom and Allison were in Paris a couple years ago they had crêpes everyday. Mom and I did have crêpes once but we were much more focused on eating Parisian pastries!
Paris – Day 3
Day 3 Itinerary: Musée du Louvre, Musée de l’Orangerie, Musée Guimet
We started our third day in Paris at the Louvre. Since the collection is so large, we reconciled ourselves to viewing only the highlights. Of course, these included the big three: Mona Lisa, Winged Victory and Venus de Milo. Brace yourselves, the Mona Lisa was actually bigger than I expected! We also made sure to see the Code of Hammurabi, The Palace of Sargon II and, for Allison, The Oath of the Horatii and The Raft of the Medusa. We cruised past a lot of paintings because we were still saturated from last summer’s exposure to various Italian museums.
We ate lunch at the Louvre cafeteria and then walked through the Tuileries gardens to the Orangerie Museum. Once again our museum pass let us skip the long line to buy tickets. The Orangerie was reopened in 2006 after 6 years of renovation. The 8 huge panels of Monet’s water lilies are displayed in two special oval rooms and are quite impressive.
After the Orangerie we staggered along the Seine (enjoying views of the Eiffle Tower) to the National Museum of Asian Art (Musée Guimet). Here we saw some Japanese prints are artefacts from ancient China, Korea, Cambodia and Japan. There were even a few pieces from Burma. After that we crossed back over the Seine on a pedestrian bridge and walked under the Eiffel Tower and down the Champs de Mars.
For dinner we we strolled along Rue Clar and assembled a picnic of baguette sandwiches, cookies and a 375 mL bottle of Bordeaux. We then went back to the Champs de Mars and enjoyed our picnic dinner while alternating between gazing at the Eiffel Tower in sunset colours and dodging the ball from a pick-up soccer game. When we got back to the hotel Mom’s pedometer read a whopping 25062 steps! We feel certain this is a personal best and it didn’t even include all the shuffling steps we took in museums. All told, we probably walked about the distance of a half marathon on day 3!
Paris – Day 2
Day 2 Itinerary: Sainte-Chapelle, Notre Dame, Centre Pompidou, Musée Cluny, Panthéon
We got a reasonably early start on the morning of our second day in Paris and took a Metro/RER combination trip to Sainte-Chapelle. We got there just after it opened so it was quieter than Mom had seen it previously. The stained glass was absolutely amazing but challenging to photograph.
We were in the line to climb the tower of Notre Dame just before the 10am opening time. It was a pretty easy ascent (with an obligatory stop in the gift shot) and the view was well worth it. I took lots of pictures of the Eiffel tower, gargoyles and the Paris skyline. I also got to see Notre Dame’s flying buttresses. I am embarrassed to admit that I didn’t really understand what a flying buttress was until a few weeks before my trip to Paris. It’s a good thing Allison gave me Rick Steves’ “Europe 101″ for my birthday! After descending the tower we walked through the main church concentrating our attendion on the rose windows.
Next we visited the Museum of Modern Art, which is in the Pompidou Centre. It was, um, interesting. Mom said that the paintings of people with both eyes on the same side of their faces look a lot more like art after you’ve passed through the rooms displaying inflatable furniture, ropes and a life sized red plastic rhinoceros. There were a few pieces that I liked but they were few and far between.
After lunch we visited the Cluny Museum of the middle ages. The most impressive thing we saw were the The Lady and the Unicorn tapestries. Then we went to the Panthéon where many of France’s famous men and one woman, Marie Curie, are entombed. The Panthéon was another highlight of the trip for me because there we got see Foucault’s pendulum.
Above you can see a huge pendulum swinging from the top of a what is a domed roof. The pendulum is not restricted in its axis of oscillation and was an early proof that the earth actually rotates. We spent a long time observing the pendulum because we couldn’t figure out why it only rotated through about 272 degrees. There were hours marked in a circle around the pendulum which made us think they must have the restart it every day. There was no explanation in the 7 minute video playing about the pendulum or in any of the books in the gift shop. We discussed the pendulum almost exclusively on the metro ride back to the hotel and concluded that it must have something to do with latitude. We reasoned that if the pendulum was at the north pole it would complete 360 degrees in one day and if it was on the equator it would not rotate at all. We googled it when the got home and found out that the total degrees of rotation per day is related to the sine of the latitude! Trust Mom and I to bring math and physics into any vacation!
Paris – Arrival & Day 1
We arrived in Paris at about 8pm in the evening on what I will refer to as Day 0. There was a mix up with our shuttle transportation (apparently no one wanted to answer the phone) so we took a taxi to our hotel. The taxi line was quite long – we got into the 82nd taxi that arrived. The highlight of the drive was experiencing the traffic circle around the Arc de Triomph and then driving down the Champs-Élysées. We checked into our hotel, Hotel Muguet, in the Rue Clar neighbourhood, unpacked and then turned in for the night.
Day 1 Itinerary: Le Musée Rodin, Musée d’Orsay, Place de la Concorde, Champs-Élysées, Arc de Triomphe, Les Invalides
We started our first day in Paris at the Rodin Museum. This was a great idea since we bought our museum passes here (4 days for 45 euros) and there was no line up. We really enjoyed the Rodin Museum (in fact it was one of my favourite parts of Paris) because it turns out Mom and I like sculpture.
We then walked on to the Musée d’Orsay which is in a former train station. It was a Tuesday and the Louvre is closed on Tuesdays so we expected the Orsay to be busy. The line to get in was huge but we were able to skip it and walk right in since we had our museum passes. We spent about 2 hours here mostly following the Rick Steves highlights tour. We especially liked the Impressionists rooms.
After Orsay we walked across the Seine to the Place de la Concorde and then all the way up Champs-Élysées … in the uphill direction! We stopped for an excellent lunch of salads, Perrier and a cherry tart at a cafeteria near the Arc de Triomphe. After lunch we climbed to the 284 steps to the top of the Arc to take in the views of Paris. At the top I took a picture of each of the 12 streets that converge in the traffic circle. We also marveled at the six lanes of traffic spinning around us. It’s the only traffic circle in France in which cars entering the circle have the right of way!
Next we took the metro back towards our hotel and walked to Les Invalides to have a look at Napoleon’s tomb. We were back at the hotel just before 5pm and were both pretty tuckered out. I actually had a nap. For dinner we went to one of the Rick Steves recommended restaurants: Restaurant La Litote near our hotel. The meal was fabulous and every course was beautifully presented. Service was slow but … c’est Paris!