I just realized, after doing some blog digging and a little math, that my precious running shoes have accumulated approximately 250 miles. This may explain the huge blister growing on each of my feet. I thought I still had a couple more weeks left before I would have to break down and buy a new pair, but as I was stretching last night after my run, I grabbed the sole of my sneaker and was shocked by how soft and worn-out it felt.
5 minute WU on cross trainer, level 10 manual setting
Walking lunges: 3 x 10/leg @ 20 lbs Standing calf press on step: 3 x 12/leg Leg extensions: 3 x 10 @ 50/50/30 lbs Seated leg curls: 3 x 10 @ 30/50/50 lbs Bench press in Smith machine: 3 x 10 @ 45 lbs Overhead shoulder press on ball: 3 x 20 lbs Front shoulder raises: 3 x 10/arm @ 5 lbs Lat pulldowns: 3 x 10 @ 60 lbs Seated rows: 3 x 10 @ 30 lbs Tricep extensions: 3 x 10/arm @ 10 lbs Dumbell curls: 3 x 10 @ 22.5 lbs Concentration curls: 3 x 10/arm @ 10 lbs Side bends: 3 x 10/side @ 22.5lbs Situps on ball: 3 x 10 Stability ball passes: 3 x 6
I just had an awesome lunch of chicken curry, rice, and thai noodles from the farmer's market. I also got a couple of yummy sweets which I am trying to make last longer than one day haha.
8.0 miles | 1:14:21 | 9:17min/mi (6.5mph) 0.94 mi walking CD | ~15 minutes
Some abs: Stability ball sit ups: 3 x 20 Planks: 3 x 30 seconds
Good run. I haven't ran 8 miles before and with the exception of some hip tightness starting around mile 6 or 7, it was fine. I didn't realize I was going so fast. I have lost a few pounds from running and think that maybe I am seeing faster times partially as a result of that. Less weight to carry = faster times, eh?
Just for kicks, here is what I'm currently listening to while running: Who Knew - Pink Promiscuous Girl - Nelly Furtado ft. Timbaland Sand Storm - Darude Mary J. Blige - Be Without You Unwritte- Natasha Beddingfield Sugar, We're Going Down - Fall Out Boy SOS - Rihanna No Sleep Tonight - The Faders missy elliot - This Is For My People Lose Control - Missy Elliott ft. Ciara & Fatm Kids in America - Cascada Jump - Madonna It's Like That - Run DMC Grillz - Nelly Everytime We Touch (Radio Mix) - Cascada Eminem feat Nate Dogg - Shake That Ass For Me Don't Cha (Feat. Busta Rhymes) - Pussy Cat Dolls DHT - Listen To Your Heart (Techno) Dance, Dance - Fall Out Boy Control Myself (Feat. Jennifer - LL Cool J Chris Brown - Run It Britney Spears - Stronger All Nite (Don't Stop) - Janet Jackson 50 Cent - In Da Club (beyonce remix) 50 Cent - Just A Little Bit Britney Spears & NERD - Boys Hips Don't Lie - Shakira feat. Wyclef Jean Janet Jackson feat. Missy Elliot - Son Of A Gun (2002)
I certainly did not feel like running this race today. I've been heartbroken since Chris broke up with me on Monday. But, in prime Bria fashion, I wasn't going to let that hold me down. Besides, I had told Mary I'd help her set up the fat and sugar display. My sister came to run the 5k.
The course, which was said to be relatively flat, was not relatively flat in my mind. Luckily, a good part of the route was through my neighborhood and I was familiar with the uphills.
It was just my luck that my Garmin's battery died 0.71 miles into the run. I had, however, brought my iPod so at least I could listen to some music. I decided that I wasn't going to try and run this race fast, I was just going to treat it like a training run.
At 5k, I grabbed a water and walked while drinking it. As I started to run again, I developped a horrible side stitch. I thought about quitting (we were very close to my house), but that's just not my style. I told myself that I would walk as needed and take it slow the rest of the way back. "Just a training run" I kept telling myself.
The side stitch stuck with me for the next 3k, and I walked and stretched as needed. By 8k, I was feeling pretty decent and my legs were not tired hardly at all. I picked it up a bit, and picked it up further at 9k. I sprinted to the finish while Darude's "Sandstorm" was blaring from my iPod. I made it across the line in under 59 minutes (official results haven't been posted but the clock read 58-something when I crossed). I had been telling myself "it's okay if you finish with 1:14, your hot and in pain". But I actually finished not too far off from my previous times! So despite the hills, the sitch, the garmin dying, dressing too warmly and having to walk to take off my shirt, I still did half decent.
Today at the gym I had my body fat measured, 21.3%. Normal for my age/gender is 21-33%. I always wanted to know what my body fat was!
Chest flyes: 3 x 10 @ 25 lbs Bicep curls: 3 x 10/arm @ 17.5 lbs Tricep dips: 3 x 10 @ 70 lbs Shoulder press on ball: 3 x 10 @ 20 lbs Torso rotations: 3 x 10/side @ 70 lbs Lat pulldowns: 3 x 10 @ 60 lbs Seated rows: 3 x 10 @ 40 lbs
4 x 800m intervals with 400m rest
4.0 miles | 37:33 | 9:22min/mi (6.4mph)
Tuesday, May 16th: Weights only.
Leg press: 3 x 10 @ 70 lbs Seated leg curl: 3 x 10 @ 50 lbs Leg extensions: 3 x 10 @ 50 lbs Calf press: 3 x 12 @ 55 lbs Glute kick machine thing: 3 x 10/leg @ 50 lbs Hip Abductors & Adductors: 3 x 10 @ 110lbs for each Sit ups on ball: 3 x 20
Edit: I must confess that during this run, I did stop on two occasions. The first, to play with a baby horse for about 20 minutes and the other to talk to my friend Rachel who was out gardening for about 20 minutes. This run was an experiment. I know I feel better after 2 days rest instead of one. So this weekend, I run a 10k on Saturday. I will therefore take Thursday AND Friday off before this race.
Adding to my workout today, I waitressed for 5 hours. It was definitely a full body workout. I basically ran around for 5 hours and lifted 10-30lb trays of lobster and dirty plates.
So much for taking the day off/cross training. I was not going to miss out on a run today because the weather was absolutely awesome. I think it was 17-18 degrees celsius when I ran this evening, in a tank top and shorts! Love that.
I have not been adhering to my mileage routine this week- I have ran a little more than usual- which is fine, because who knows what the weekend will bring. Work starts, it's convocation party time for my graduating friends, and my clinical rotation finishes up tomorrow.
3.65 miles | 35:13 | 9:38min/mi (6.2mph) 0.65 walking CD | 10:26 | 3.8mph
I was itching to run all day. I put my sneakers on, and just ran.
My lungs used to always give out before my legs did, but now it's the opposite. Maybe I need to be doing more leg weights? My last mile today was SO slow, but I was not out of breath at all, my legs just felt like lead.
"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." - Jesse Owens
I ran at the beach this afternoon. Both on the beach, through trails, and on the road that lines the beach. Got a sunburn. First of the season. Loved every minute of it.
4 miles | 37:43 | 9:24min/mi (6.4mph)
Did weights at the gym before run at the beach.
Situps on ball: 3 x 20 Torso rotations: 3 x 10/side @ 75 lbs Lat pulldowns: 3 x 10 @ 50/60/60 lbs Hyperextensions: 3 x 10 @ 130 lbs Seated rows: 3 x 10 @ 35 lbs Bench press in the smith: 3 x 6/6/8 @ 65/65/55 lbs
Seems like I have been doing a lot of races lately. I think I may be addicted?
Today I smashed my previous 5k personal best (27:50), when I finished with 25:51 at the Proude's Shoes 5k. I was really happy with my time. I almost didn't go to this race this morning because Chris and I had gone to the Drive-in last night and I didn't get home until late, then I couldn't find my bib number, but I decided to go because the race was a Diabetes Society fundraiser. I will support that Canadian Diabetes Association in any way, shape, or form that I possibley can because they did so much for my dad.
Beautiful day AGAIN today, it was great. 12 degrees, sunny, and virtually no wind at the time of the race.
1 8:31 2 8:11 3 8:16 3.1 miles 25:51 8:19min/mi
After all that, I felt like I needed to burn off some extra energy, so my sister and I went for a 15 mile bike ride.
As part of our 10 week running group, a time trial was held half way through the program on April 5th. My time for that trial was 31:45 (9:18min/mi). This evening a second time trial was held to sort of measure any progress we've made in the second half of the program. I bet my previous time by 1:50, woo! Nice to see the hard work paying off. Hopefully I will have some of the same kick for the 5k race this Saturday. I would really like to run 8:45min/mi average pace for that.
Beautiful day, again. 15 degrees celsius, winds NE 13km/hr. This was out last running group run until later in May (possiblely).
3.39 miles 29:55 8:49min/mi (6.8mph)
Weights: Dumbell upright rows: 3 x 10 @ 35 lbs Dumbell shoulder press: 3 x 10 @ 25 lbs Concentration curls: 3 x 10/arm @ 12.5 lbs Dumbell flyes: 3 x 10 @ 20 lbs Lunges: 2 x 20/leg @ 20 lbs Tricep pushdowns (lever): 3 x 10 @ 75 lbs Side bends: 3 x 12/side @ 22.5 lbs Crunches on ball: 3 x 10 Sit ups on incline: 1 x 6 (side,front,side)
I am a 3rd year law student with a nutrition background conquering my fears and balancing all of the things I love! I use this blog to track my training daily.
My Personal Bests
Half Marathon: 1:59:25
Sprint Triathlon: 1:39:27 (.750km swim + 20km bike + 5km run)