Sunday, April 30, 2006

SADD 10k

Race time: 57:23

Today was 3.0 miles in 28:46.

Thursday, April 27, 2006

4.0 miles | 36:36 | 9:09min/mi

0.61 mi CD | 9:56

Crunches on ball: 3 x 20
Passes: 2 x 6

Wednesday, April 26, 2006

Tuesday's run:

Fartleks with running group (2 easy, 2 hard, 4 e, 4 h, 6e, 6 h, 4 e, 4h, etc etc)

Sunday, April 23, 2006

thank you, mother nature

We finally had some nice weather today. Sunny, little wind, about 11 degrees celsius.

It was supposed to be a rest day for me, but my sister wanted to go running and it was so beautiful outside, so I went. We ran negative splits! She was tired because she hadn't ran in a week or so. My legs were tired at first from running 15 miles in the past 4 days. After the first 2 miles, my legs warmed up and I felt great. My sister was still tired, but I lied and told her we were running 11 minute miles so she would keep pushing hard. Kind of mean, I know, but I knew if she fought she could keep up. At 4.25 miles, just yards away from home, my knee popped out on me. I should have known. It seems that whenever my feels feel FINE, that's when it pops. I still ran the next few yards back to my house but could feel my knee swelling. Plopped some frozen peas on it for about 1/2 hour and it's feeling pretty good now. Only mildy tender to the touch, which I can deal with.

Didn't wear my HRM today since it's been finicky.

4.4 miles | 41:45 | 9:28min/mi

Saturday, April 22, 2006

Finally, a sunny day! Still windy, but sunny.

I ran with Erin and another lady from the running group, we chatted and it was fun. My legs felt heavy from yesterday's intervals. We did an easy (slow) long run.

My HRM spiked all over the place again today. The average HR seems about right (172bpm), but why is it spiking all of a sudden? Very odd.

1 | 10:49
2 | 9:39
3 | 10:33
4 | 10:24
5 | 10:48
6 | 10:45
6.3 miles | 1:06:20 | 10:31min/mi (5.8mph) | AHR 172bpm

Friday, April 21, 2006


I got fed up of this bad weather streak and braved the elements for today's interval workout. Winds 40km/hr, 0 degrees celsius, feels like -6. Yep. Hell of a run. Especially since I was running into the wind for the second half of the intervals.

My Garmin's HRM was spiking all over the place today. I noticed on my last run there was one spike, but today it was all over the place. I realized when I got home that I wasn't wearing the HRM as high as I should have been, so I really hope that is the reason for the malfunction.

1.01 mi WU 9:49
0.5 | 3:54 | 7:48min/mi (7.7mph)
0.25 | 2:43 | 10:53min/mi (5.5mph)
0.5 | 3:56 | 7:52min/mi (7.6mph)
0.25 | 2:51 | 11:24min/mi (5.3mph)
0.5 | 4:36 | 9:13min/mi (6.5mph) - running into wind from here on out
0.25 | 3:04 | 12:20min/mi (4.9mph)
0.5 | 4:25 | 8:52min/mi (6.8mph)
0.25 | 2:56 | 11:46min/mi (5.1mph)
1.0 mi CD 10:41
5.01 miles | 48:59 | 9:47min/mi (6.1mph)

0.32mi walking cooldown | 6:02 (3.2mph)
It has been so crappy out here lately. Windy, rainy, and cold.

I missed a couple of my runs. Resorted to the treadmill last night:

4.0 miles | 40:25

The good news is, exams are over, internship begins Monday, and I won a very nice health research scholarship to work with one of my profs over the summer.

Monday, April 17, 2006

Happy Easter :)

I took yesterday off, enjoyed Easter dinner and ate too much chocolate.

My plan this week is another 20 miles, but instead of 3-3-4-4-6, I think I will try 3-3-4-3-8. I want to get some distance in before the next race. I've never ran 8 miles before, so I'm sure it will be an adventure. I'm getting a little bored of my routes, so having a little bit more distance to work with could be a good thing.

Today was just an easy 3.

Garmin says..

0.5mi walking CD | 8:01 | 3.7mph | Avg HR 144bpm

Sunday, April 16, 2006

Miles ran this week: 20.22
Average training pace: 9:44min/mi
Calories: 2500+

Saturday, April 15, 2006

Dairy Queen Bunny Hop 10k Race Report

I did it! I ran my first ever 10km race! And I bet my goal time! And I'm on a runner's high! I won a bucket of ice cream!

1 | 9:02
2 | 9:03
3 | 9:18
4 | 9:20
5 | 9:58
6 | 9:42
0.22 | 1:11
6.22 miles | 57:37 | 9:16min/mi (6.4mph) | Avg HR 181bpm

My goal for this race was the time that the MacMillan running calculator had spat out to me. 58:14, or 9:22min/mi.

I ran this race at 91% of my max heart race. Let this be proof that when I want something, I get it.

Mile 1: Flew by. Was surprised when my Garmin's distance alert went by. Was running with a couple of girls from school. Felt good, easy.

Mile 2: Still feeling good, can see the big hill up ahead. Still running with the girls from school, chatting, fun.

Mile 3: The hill. The steep, long, treacherous hill. It must have been at least half a mile. I knew I had to walk for a few seconds. So I did, and the other girls went ahead. Surprisingly, this still ended up being a 9:18 minute mile. We ran a loop through a neighbourhood during this mile, which consisted of another hill. Steeper, but shorter than the first. Thankfully this hill was followed by a downhill and then the water station.

Mile 4: I flew down the hill and then grabbed some water, walked while I drank, and then took off again. A nice downhill here.

Mile 5: Guess what? Another hill. This course carried every variety of hill, the one at mile 5 was the gradual incline type. My legs were burning, this was my slowest mile. I walked for maybe 15 or 20 seconds. I took off my long sleeve race shirt and then felt much better in my t-shirt.

Mile 6: Almost there. In the process of removing my long sleeve shirt, I dropped my headband and a nice man brought it up to me. I ran with him and the guy he was running with for a bit, but then had to slow again (still going up that darn hill). I was so tired at this point. My legs were burning. Looking at my watch and seeing there were about 3 minutes left didn't help. Those felt like the longest 3 minutes in the world. However, I realized I had lost some time with this hill, and decided to pick it up.

Last 0.22 miles: This is where I knew I needed to give it all I had to make my goal time. I picked up my pace to 8:00min/mile and ran for the finish line. People were clapping. I saw the clock. I ran across the line. I felt like I was going to be sick, but I knew I had bet my goal and for that, I was very happy.

Overall place: 157/191

At the finish line there were bananas, water, and easter candy!! I had some after my stomach settled and my heart rate went down. We also all got free sundae tokens since the race was sponsored by DQ. I somehow managed to get blue ink on my nice long sleeve shirt that I got for registering. Hopefully most of it will come out.

My knee felt fine the whole race, and I didn't experience any weird hip pains in my bad leg, like I have been having on my long training runs. Yesterday I hydrated well, took 3 glucosamines, and didn't eat any junk. It paid off, I think!

Here is a graph of the elevation for the race:

Here is what Garmin recorded (I forgot to hit stop a few seconds after crossing the line):

So there we go, a PR because it was my first 10k race. :)

Next race is another 10k in 2 weeks. My goal for that one will be to run a better time than this one.

Thursday, April 13, 2006

4 miles "easy"

My legs were tired from yesterday's intervals. I figured 4 easy miles would be 10min/mi but I guess not! My knee was sore, but after a mild crunch it was okay- just needed to be cracked I guess. Never the less, tomorrow is a rest day, and then it's the race.

I ran in shorts today. I love that. The trail isn't even muddy or anything since we had hardly any snow this winter and everything is dried up.

My Garmin has finally recalculated my HR zones according to my performance on the runs it has recorded. They seem more realistic now. I didnt understand how I should be running at a HR under 150. Maybe some day, but usually when I'm walking fast my HR is like 140-145bpm. All in good time.

1 | 10:06 | 10:07min/mi | Avg HR 157bpm
2 | 20:18 | 10:12min/mi | Avg HR 171bpm
3 | 30:48 | 10:29min/mi | Avg HR 175bpm
4 | 41:28 | 10:40min/mi | Avg HR 178bpm
4.0 miles | 41:28 | 10:22min/mi | Avg HR 170bpm
0.53 mi walking cooldown | 8:51 | 3.6mph | Avg HR 147mph

Wednesday, April 12, 2006

The weather network lies

There's no way it's only 10 degrees celsius right now. My sister and I just got back from doing intervals and we are cooked. I ended up ditching my long sleeve and just wearing my sports bra & tights half way through the workout. Which leads me to this question: What the heck are we going to do when summer comes? May, even? I think it's just the initial shock of nice weather after the winter. Our bodies aren't used to it, let alone running in it.

Beautiful day none the less!

So, I slept through the running club this morning. I was just pooped from exam writing (clinical nutrition went well!) and studying biochemistry. So my sister and I did this workout this afternoon. My knee felt fine. I feel ready for the 10km.

0.15 mi CD walking the dogs | 2:50 | 19:28 min/mi [3.1mph]

Back to studying. Once this biochemistry exam is over, I just have two easier exams. Then internship begins.

I realized today that I do not need to take a summer course that I thought I had too. It was really stressing me out, so I'm happy I don't have to take it. Intership is enough work by itself.

Tuesday, April 11, 2006

Easy run

Same route as yesterday. Just a bit of a recovery run. My knee was sore, so I'm not sure if I want to run intervals with the running club tomorrow. I'd rather make it to the race.

1 | 9:55 | Avg HR 156
2 | 9:52 | 19:47 | Avg HR 172
3 | 9:58 | 29:46 | Avg HR 177
3.00 miles | 29:46 | 9:55min/mi (6mph) | Avg HR 168bpm

Monday, April 10, 2006

Tempo run

1 | 8:57 | Avg HR 162bpm
2 | 9:16 | 18:14 | Avg HR 178bpm
3 | 8:59 | 27:13 | Avg HR 182bpm
3.1 | 0:49 | 28:03 | Avg HR 188bpm
3.1 miles | 28:03 | 9:02 min/mi (6.6mph) | Avg HR 174bpm

0.47 mile CD (walking.. last half with the dogs) | 8:25 | 17:55 min/mi (haha)

Now, THAT was more like a time trial for me, rather than that 9:16min/mi pish posh from last Thursday. There were even a few hills on this route (see screen shot).

So Saturday is the big race. I say "big" because I've never ran a 10km race before. I suppose I should make some sort of time goal.. my goal is actually to a) get to the race without having my knee crap out this week and b) finish the race without my knee crapping out. I've been taking my glucosamine and chondroitin, hopefully things will pan out. I hear the course is relatively fast, I do know there's one long hill in the first half, but you get to cruise down it coming back. According to MacMillan running calculator and my 5k time from today, I should be able to do the 10km in 58:16 (9:22 min/mi). I'll aim for somewhere around there but since I've never raced this distance, I think I'll aim for 10 min miles until I get to the top of that hill and then "haul ass" as my sister would say, down the hill.

My ideal, super duper, "I would consider myself my own idol", goal for the end of the summer is to run a 25 minute 5km. That means shaving 3 minutes off todays time. Shaving off 1 minute per mile. I think if I keep up the interval stuff and the miles, I can do it. And boy, would that be a feat.

I'm clearly procrastinating. Clinical nutrition, here I come!

Sorry for the babbling to those who read this.... I blame the runner's high.

Saturday, April 08, 2006


This Forerunner just keeps on impressing me. Maybe I'm easily impressed because it's my first gear gadget, but how cool is it that it timed all of my intervals, beeped when I was to start and end the interval, beeped when I was going too fast or too slow, when my heart rate was too high, etc. I love it.

4 x 0.25 mi interval repeats with 0.25 mi rest between each. First time I've done this this structured, so I wasn't sure what to shoot for, for time.

1 mi WU | 10:00| Avg pace 9:59 min/mi | Avg HR 151bpm
0.25 mi | 2:02 | Avg pace 8:11 min/mi | Avg HR 167bpm
0.25 mi | 2:39 | Avg pace 10:37 min/mi| Avg HR 164bpm
0.25 mi | 2:04 | Avg pace 8:16 min/mi | Avg HR 173bpm
0.25 mi | 2:36 | Avg pace 10:28 min/mi| Avg HR 170bpm
0.25 mi | 2:01 | Avg pace 8:06 min/mi | Avg HR 177bpm
0.25 mi | 2:31 | Avg pace 10:06 min/mi| Avg HR 171bpm
0.25 mi | 2:00 | Avg pace 8:03 min/mi | Avg HR 178bpm
0.25 mi | 2:42 | Avg pace 10:48 min/mi| Avg HR 174bpm
1.1 mi | 10:50| Avg pace 9:50 min/mi | Avg HR 177bpm
4.1 miles | 39:29 | 9:37 min/mi | Avg HR 168bpm
0.27 mi CD | 4:43 | 17:11 min/mi (3.5mph)

Now it's time to hit the books for the exam crunch.

This week I ran 21.95 miles.

Friday, April 07, 2006

Well since we now have class on Saturday, thanks to the aftermath of the faculty strike, I had to do my long run today instead of tomorrow.

It was lightly rainng and gross for the first 5 miles, but then the sun came out!

1 degree celsius, winds 20km/hr

I tried to keep my heart rate under 170bpm for most of the run, hence the slow times. It did make the run feel very easy though.

1 | 10:34 | Avg HR 152bpm
2 | 21:00 | Avg HR 168bpm
3 | 31:31 | Avg HR 169bpm
4 | 42:02 | Avg HR 174bpm
5 | 52:20 | Avg HR 174bpm
6 | 1:02:49 | Avg HR 178bmpm
6.35 miles | 1:06:00 | 10:23min/mi (5.8mph) |Avg HR 170bpm

Tomorrow I want to try out a customized interval workout on the Garmin.

Wednesday, April 05, 2006

Time trial

2 degrees celsius, feels like -2, winds 17 km/hr

1 | 8:38 Avg HR 179bpm
2 | 18:13 Avg HR 184bpm
3 | 27:45 Avg HR 184bpm
3.41 miles | 31:45 | 9:18 min/mi | Avg HR 182bpm

Pretty slow for a time trial, my legs were pretty tired.. probably from running the past two days in a row. Good run though!

Tuesday, April 04, 2006

1 degree celsius, sunny, winds 9km/hr

1 | 9:17 Avg HR 159bpm
2 | 9:15 | 18:32 Avg HR 171bpm
3 | 9:50 | 28:32 Avg HR 177bpm
4 | 9:51 | 38:15 Avg HR 179bpm
4.1 miles | 39:09 | 9:33 min/mi | Avg HR 172bpm

0.25 mi CD (~5 mins)

Today is usually a rest day for me, but since I took a couple of extra rest days after hurting my knee last week, and since today was so beautiful outside, I ran today. :)

Monday, April 03, 2006

track | 4 miles | 35:26 | 8:52 min/mile
15 minutes CD walking on track

Forgot how hot the track is, won't be doing that again for a while. The outdoor running has made me faster though!

Sunday, April 02, 2006

XTing day

Dumbell shoulder press on ball: 3 x 10 @ 30 lbs
Dumbell upright rows: 3 x 10 @ 30/30/35 lbs
Dumbell rear lat raises: 3 x 10 @ 20 lbs
Dumbell curls: 3 x 10/arm @ 20/17.5/17.5 lbs
Concentration curls: 3 x 10/arm @ 10 lbs
Standing skull crushers: 3 x 10 @ 20 lbs
Tricep dips off bench: 3 x 10
Weighted incline crunches: 3 x 25/10/15 @ 10/25/25 lbs
Slow bicycles: 3 x 20

30 minutes Cybex Arc Trainer (finally found the real name for the "hopper"!), hill intervals, level 7

Saturday, April 01, 2006

Garmin arrived!

Okay, I tried out the new toy this morning and it seems great so far!

It's going to take me a little while to get all the kinks figured out, but I have managed to get the data from my morning run. My knee did hurt a bit, but not enough to stop. Jon drove by as I was running. I dressed too warmly. I was dehyrated. So, it wasn't that great of a run, but I needed to try the new gadget.

1 | 8:58 | Avg HR 152bpm
2 | 9:29 | 18:27 | Avg HR 179bpm
3 | 10:25 | 28:53 | Avg HR 178bpm
4 | 9:14 | 38:07 | Avg HR 182bpm
4 miles | 38:07 | 9:32min/mi [6.3mph] | Avg HR: 173bpm
0.22 mile CD | 3:34 | 16:12 min/mi

Here is a screen shot of my run today.