From Tuesday, April 3rd.. a little hard to follow since I forgot to lap some of the intervals, but basically it was 1 min easy/1 min hard/2 easy/2 hard/2 easy/2 hard/3 easy/3 hard/3 easy/3 hard/ and then I completed messed up the last two laps and just ran at a steady pace. :)

fartleks:

1| 10:47
2| 11:15
3| 11:43
4| 11:20
5| 12:07
6| 11:35
6.0 miles | 1:08:51
0.35 mi CD | walking | 6:10

Slow as cold molasses.

1 | 9:55
2 | 10:33
3 | 10:46
3.0 miles | 31:15
0.29 mi CD | walking | 6:10

Weights today:
Dumbell curls: 2 x 10 @ 20/17.5 lbs
Overhead press: 3 x 10 @ 20 lbs
Chest flyes: 3 x 10 @ 20 lbs
Hip abductors: 2 x 20 @ 110 lbs
Bicycles: 2 x 20
Crunches: 20


March 31st - 3 miles (31:30) outside + 2 miles (untimed) on indoor track
March 26th - 4 miles (44:44)
March 24th - 3 miles (29:43)
March 23rd - 3 miles (32:18)
March 22nd - 3 miles (31:43)
March 15th - 3 miles (31:03)

Total miles for March: 36

Dumbell curls: 3 x 10 @ 15 lbs
Chest flyes: 3 x 10 @ 20 lbs
Dumbell chest press: 3 x 10 @ 30 lbs
Tricep pushdown: 3 x 10 @ 20 lbs
Walking lunges: 2 x 10/leg @ 10 lbs
Lunges w/ body bar: 1 x 6/leg w/ 10 lb bar
Oblique crunches on incline: 2 x 20 (10 per side)
Situps on ball: 3 x 10
Stability ball passes: 2 x 6
Bicycles: 2 x 20

30 minutes Cybex, hill intervals, level 6

3 miles/~33 minutes

1| 10:01
2| 12:14
3| 11:43
4| 11:42
4.0 miles | 45:41 | 11:25min/mi
0.27mi CD | 17:53min/mi

I decided, while procrastinating this morning, to upload a few months worth of runs to my training center software on the computer (wow, I feel like such a dork saying that). Anyways, I thought I'd post my splits from the Half Marathon I did back in October. It was, after all, sort of a big deal since it was my first one. I'd also like to point out how much slower I am now than I was then by drawing your attention to the second graph- my run from the other night. :p



February 27th, 2007:


And for my own interest's sake, this is a run Erin and I did in Calgary in December. I found the elevation change from PEI particularly interesting! haha

Let's see what I can remember..

I've been finally able to get running outside again (I'm a wuss if it's colder than -10 celsius).

Feb 18th: 4 miles
Feb 22nd: 4 miles
Feb 26th: 4 miles
Feb 27th: 4 miles

Things are pretty slack around these parts lately. I have a lot of school work but am trying to fit more runs in. This winter paunch has got to go. :p

Total miles for February: 31

Ab class (aka class of death.. total squat count: > 100)/3 miles on the track (30 mins)

5 mins w/u bike, level 8

Walking lunges: 3 x 20 @ 20 lbs
Chest flyes: 3 x 10 @ 20 lbs
Overhead dumbell shoulder press: 3 x 10 @ 20 lbs

Treadmill: 10 min run, 10 min walk

Hungover.. lazy.

5 min w/u, walking/track

Single leg extensions: 3 x 10/leg @ 20lbs
Standing hamstring curls: 3 x 10/leg @ 10lbs
Dumbell curls: 3 x 10 @ 17.5lbs
Upright rows (bar): 3 x 10 @ 25/20/20lbs
Cable tricep pushdowns: 3 x 10 @ 20 lbs
Lat pulldowns: 3 x 10 @ 45 lbs
Bench press: 3 x 10 @ 50lbs
Stability ball passes: 3 x 6
Side bends: 3 x 10/side @ 25 lbs

3 miles/track
5 min c/d, walking/track

Next week I'm going to try the ab class they have at the University on Monday nights. I hate doing abs but unfortunately, they are pretty important and need to be worked a lot better than I have been doing them the past few months.. or few years.. urgh.

3 miles/track

3 miles/track

5 min w/u walking, treadmill

Overhead dumbell shoulder press: 3 x 10 @ 25 lbs
Concentration curls: 3 x 10 @ 10 lbs
Chest flyes: 3 x 10 @ 20 lbs
Walking lunges: 2 x 10/leg @ 20lbs
Seated cable rows: 3 x 10 @ 25 lbs
Bicyles: 3 x 20
Leg lifts: 2 x 10

3 miles on the track. ~30 minutes, as usual.
5 min c/d walking on track. Stretching.

3 miles, track. ~ 30 minutes.

So. stressed. Urgh.

3 miles on the track. ~30 minutes.

XTing day..

35 minutes Cybex, hill intervals, level 6

Leg extensions: 3 x 30/20/20 lbs/leg
Standing hamstring curls: 3 x 25/10/10 lbs/leg
Dumbell upright rows: 3 x 10 @ 25 lbs (total)
Cable tricep pushdowns: 3 x 10 @ 20 lbs
Bench press: 3 x 10 @ 50 lbs (bar only)
Side bends: 2 x 12/side @ 25 lbs
Sit ups on bosu: 2 x 12

1 | 10:05
2 | 10:16 | 20:21
3 | 10:22 | 30:44
3 miles | 30:44 | FL -10 celsius

5 minutes w/u on bike, level 8-10

Walking lunges: 3 x 20
Straight leg deadlifts: 3 x 10 @ 30 lbs
Dumbell curls: 3 x 10 @ 15/17.5/22.5 lbs
Tricep kickbacks: 3 x 10 @ 10 lbs
Delt side raises: 3 x 10 @ 10/7.5/7.5 lbs
Dumbell chest press: 3 x 8/10/10 @ 40/30/30 lbs
Cable row: 3 x 10 @ 25 lbs
Bicycles: 3 x 20
Sit-ups on bosu: 3 x 10

3 mile run on the track (30 minutes), 5 minutes walking CD

Friday:
4 miles running @ 5.5-6.5mph (treadmill)
Side bends w/ 25lb plate: 3 x 12/side
Quarter squats w/ body bar on balance disc: 3 x 10/leg

Thursday:
3 mile run on the track
15 crunches

Tuesday:
5 minutes w/u bike, level 8
Walking lunges: 3 x 10
Standing hamstring curls: 3 x 10/leg @ 10lbs
Single leg extensions: 3 x 10 @ 30 lbs
Calf press: 3 x 15 @ 55lbs
Hip adductors: 3 x 12 @ 110 lbs
Hip Abductors: 3 x 12 @ 110 lbs
Stability ball passes: 3 x 5
Bicycles: 3 x 20
40 minute walk on track

Sunday:
7 mile long run outside

Saturday:
5 mins w/u bike, level 8
Bench press: 3 x 10 @ 45 lbs
Chest flyes: 3 x 10 @ 20 lbs
Lat pulldowns: 3 x 10 @ 50 lbs
Seated cable rows: 3 x 10 @ 30 lbs
Overhead shoulder press: 3 x 10/8/6 @ 30 lbs
Dumbell curls: 3 x 10 @ 17.5 lbs
Concentration curls: 3 x 10 @ 10 lbs
Stability ball passes: 3 x 5
Bicycles: 3 x 20

Last week:

M - off
T - 3
W - off
TH - 4 (42 mins)
F - 3 (30 mins)
S - 15 miles (2:42:17)
SU - off

I skipped my 4 mile run this Thursday. My 7 miles on Wednesday were really tough, my knees were aching and my legs heavy. Sooo I just took Thursday off. This is a backdown week, so that's how I'm justifying it. :p

My 10 miles from yesterday:

August 2nd:



August 3rd:


August 4th:

Time trial #2

As we are now half way through our summer running group, we had a second time trial (we did one on the first night of the group in June as well). My time was 38 seconds faster. Meh. I'll take it! My lap times were more consistent and I didn't stop to walk at any point like I did last time.

1 | 8:43
2 | 8:56
3 | 8:46
0.81 | 7:01
3.81 mi | 33:22 | 8:45min/mi

I did it. I ran 12 miles. I thought I was going to die, but I did it. It may take 3 days of recovery, but I did it. I ran a very hilly route that I hadn't run before. Lots of rolling hills. Pretty scenery though. My knee and hips are aching. My left hip got pretty tight around 7-8 miles. The first 6 miles were pain-free. A dog came chasing after me and I screamed haha. It's owner was there though, so it was okay.

1 | 9:42
2 | 10:11
3 | 10:18
4 | 10:08
5 | 10:26
6 | 9:45
7 | 10:24
8 | 9:47
9 | 9:58
10 | 10:02
11 | 9:58
12 | 10:23
12.0 miles | 2:01:08 | 10:05 min/mi
0.95 mi walking CD | 16:38

3 easy miles yesterday afternoon on the indoor track. I didn't time them, just listened to my music and ran. Felt good.

I've been trying to get the Asics Foundation VI shoe ordered in at the store where I have a credit but it's becoming such a hassle that I may just blow the credit on $80 worth of running clothes, and buy the shoes at the same place where I bought my current shoes. I need the proper shoe, even if I only have 140 miles or so in my current shoes. I do like my current shoes, but if I need a motion control shoe I supposed I should run in a motion control shoe.

1 | 9:17
2 | 9:32
3 | 9:26
4 | 9:55
5 | 9:48
6 | 9:40
6.0 miles | 57:41 | 9:37min/mi

Hills, hills, hills

Tonight at running group we did hill intervals. This was supposed to be an easy day for me, as my mileage goes up again this week. BUT. I just felt so good! I just wanted to run, run, run. I'll likely pay for it tomorrow morning during my 6 mile "sorta long run".

1 | 8:28
2 | 8:47
3 | 10:00
0.24 | 2:18
3.24 | 29:35 | 9:07min/mi

*edit*
after the run I also did:
Crunches w/ legs @ 90 degree angle: 3 x 12
Dumbell curls: 2 x 10/arm @ 17.5lbs
Standing hamstring curls: 2 x 10/leg @ 20lbs
Seated leg extensions: 2 x 10/leg @ 10 lbs
Calf press: 2 x 10/leg @ 10 lbs
Adductors: 3 x 10 @ 90 lbs
Squats on upside down bosu: 3 x 10
Lunges on to bosu: 3 x 10

We ended up doing 8 miles this morning instead of 7. We were actually going to do 10, but both of us were slugging along. Just like last week, we walked for 1 minute at every mile. Considering the walk breaks, and the stretch break, our pace actually was pretty good. It sure felt slow, though!

1 | 9:28
2 | 10:27
3 | 10:55 (stop for stretch)
4 | 10:29
5 | 10:10
6 | 10:13
7 | 10:32
8 | 9:56
8 miles | 1:22:13 | 10:16 min/mi
0.54 mi walking CD | 10:19

I find running the first couple of miles slower than the rest makes the rest of the run easier. Maybe we should have done that next week. I'll keep it in mind for the.. *gulp*.. 12 miler next weekend. Can I run 12 miles? I don't know, I guess we'll find out!

I skipped my 3 miler last night. That's the first training run I've missed so far, so i'm not too worried. I was going to go running in the morning, but we went out on Wednesday night and didn't get home until late so I slept instead. I've had a stressful week, so I enjoyed the extra rest. This is also a backdown week in my training program, so missing a run this week is perhaps more appropriate than any other week.

I've been feeling tired this week. Not sure if that's because of the 10 miles on Saturday (I don't think so), or a combination of working the 2 jobs, running, and being anxious about a presentation I did on Wednesday. I'm attributing it to my poor eating habits. I'm realizing now, as my runs get longer, that I need to properly fuel myself. I feel better when I eat better. Heck, I'm a student dietitian, I *know* better.

So, starting today, I've began to keep a food log. I find it always keeps me more accountable. My goals are to plan meals in advance so that if I'm working 8-4 and then waitressing in the evening, I don't skip my supper and end up grabbing fast food on the way home. I've been spending entirely too much money on buying lunches as well, simply because I don't leave myself enough time in the morning to make something and bring it with me. A little planning goes a long way! I'll try this for a few days and see how I feel.

Tuesday:

1 | 9:23
2 | 9:41
3 | 9:52
3 miles | 28:57

This morning:
1 | 10:03
2 | 9:34
3 | 9:30
4 | 10:06
5 | 9:09
5 miles | 48:25

Well, the 10 miles sure were interesting!

I ran with one of the girls from running group. At 3.5 miles, we dropped our water belts (which also contained car keys and cell phones). We were running a 5 mile out/5 mile back run on a trail. As we returned to the spot where we had left our belts, we noticed they were not there. We had only passed several bikers on the trail, including one trail police guy who said hello to us as he passed. After combing the area where we left the belts, we gave up and finished off our run, thirsty and hot. Some bikers passed and we asked them if they had seen our belts. They told us the trail police guy had picked them up and asked if they were their's.

In our dehydrated deleriousness, neither of us thought to call my cell phone when we got back to the gym. I called RCMP and city police, but nobobdy knew how to get ahold of the trail police! Finally, we got the bright idea to call my cell repeatedly until whoever had it, answered it. So they answered, I said "Um, hi. This is my phone. Where are you?" and they said they were in Mount Stewart (20 minute drive away). URGH!

So by this time, half the day is gone, we drive to this place and get our stuff and go home.

Why would that guy pick our stuff up? It was obvious that they had just been left, they had ICE in the water! Our *keys* were in them. It wasn't as if we had lost them. And when he passed us, he never even asked if they were ours?

I was so mad!

Anyways. We got the miles in and other than that, it was a good run.

1 | 10:05
2 | 10:16
3 | 10:33
4 | 10:26
5 | 10:28
6 | 10:57
7 | 10:42
8 | 13:05 (looking for water belts)
9 | 10:29
10 | 9:49
10 miles | 1:46:56 |10:41min/mi

The shoe seminar last night was great.

Not sure if I mentioned this previously, but the physiotherapist who conducted the seminar was the same guy who I saw for 3 weeks after my initial knee injury.

I was told I have a flatter type foot. I have been denying this for years. "I just have a lower arch" I always say. But no, I have a pretty flat foot. Not completely, but definitely a low arch. He reccommended a motion control shoe and gave me a list of posibilities. I am going to go to Sport Chek this weekend and try on a few different types.

After the seminar, I stayed to ask a few questions. The physio remembered me, and I told him I was back running and had been doing pretty well aside from some mild hip pain. He told me to make an appt. with him and he will give me some hip stretches, get me doing some straight up and down movements on both legs, watch me run and point out my weaknesses, etc. I plan on doing that pretty soon. He is awesome and very helpful.

These are the shoes I think I might try, Asics Gel Foundation:

Last night was 3 miles with the running group. My Garmin didn't lock into a sattelite until about 0.4 miles into our run, so I just estimated a time that I entered into my BTT log. At the half way point we stopped, stretched and then did drills (high knees, butt kicks, tapioca).

Afterwards I did:
Squats on bosu: 3 x 10
Side squats on bosu: 1 x 6/leg
Hip Adductors: 3 x 10 @ 110/110/90 lbs
Leg extensions: 3 x 10 @ 50/50/30 lbs
Seated hamstring curls: 3 x 10 @ 50 lbs
Sit ups on ball: 3 x 15


This morning I ran 5 slow miles.

*EDIT*

Splits:
1 | 10:31
2 | 10:34
3 | 9:51
4 | 9:53
5 | 9:02
5 miles | 49:53 | 9:51min/mi


The running shoe seminar is tonight, I can't wait!

MG - Thanks for the advice. :) I really appreciate your input, you're such an inspiration to me! I may get some gels tonight and try one on my 3 mile run tomorrow.

Mandy - Hi :) You should start a running blog!

I've really got to do something with the layout of this blog, it's so broing that it's driving me nuts.

Today is a rest day. I think I will go to the beach after work and just laze around, maybe go for a swim.

Yesterday I waitressed for 8.5 hours and I am totally counting it as my cross training.

There is a running shoe seminar this Wednesday that my running group is attending. I think it will be very informative. The physiotherapist is going to look at our feet and reccommend a shoe/brand for us. I still have a credit at the place where I bought and then returned a pair of running sneakers last month, so I will probably buy a pair of whatever he reccomends. I'm still getting blisters from my Keyanos but it may also be due to my cotton socks (oops).

This is week #5 of marathon training! We are moving right along! This week's long run is 10 miles. I am so excited to run double digits for the first time ever. :)

I've also made the realizationg that ice and motrin are a godsend. They make all my aches and pains go away.

Today I ran 9 miles, that is the farthest I have ever ran. It went well. I ran in a different area than I usually do, which was refreshing. I wore my new water belt which I like (it's Nike). I ate a rice krispie square at 5 miles (I'm not brave enough for gels just yet), and had no gastric issues. Knee/hip started to hurt at 7-8 miles. I put ice on knee & took motrin afterwards and feels fine now. :)

1 | 10:13
2 | 10:16
3 | 9:47
4 | 9:50
5 | 10:30
6 | 10:35
7 | 9:50
8 | 9:58
9 | 10:14
9 miles | 1:31:20 | 10:09min/mi
0.55 mile walking CD | 9:45

I ran a little further than I wanted to this morning. I ran a new loop that I hadn't measured, and it ended up being 5 miles instead of 4. So, not only did I run extra, I was also a few minutes late for work. Never the less, my hip was feeling okay. I iced my knee & hip last night, took a couple motrin, and then put some heat on my hip before bed. I took a couple more motrin this morning and so far my hip is feeling better than yesterday. The adductor exercises last night may have been helpful as well.

1 | 10:06
2 | 9:57
3 | 9:25
4 | 8:36
5 | 8:55
5 miles | 47:01 | 9:24min/mi
0.15 mile walking CD | 2:52

Tonight was a fartlek with the running group. Since my hip has been *still* acting weird/hurting (ITBS??), I decided to just take it easy. My intervals got messed up because I forgot to set my Garmin and couldn't hear our leader calling out when we were to speed up/slow down. So this is what I got:

Warm-up: 0.42 miles | 4:16 | 10:19 min/mi
1 minute easy: 0.1 miles | 9:46 min/mi
1 minute faster: 0.14 miles | 8:29min/mi
3 minutes easy: 0.31 miles | 9:50 min/mi
2 minutes faster: 0.23 miles | 8:43 min/mi
5.5 minutes easy: 0.55 miles | 9:53 min/mi
3.5 minutes faster: 0.45 miles | 7:48 min/mi
3 minutes easy: 0.34 miles | 8:47 min/mi
3 minutes faster: 0.38 miles | 7:50 min/mi
1 minute easy: 0.11 miles | 9:11 min/mi
1 minute faster: 0.13 miles | 7:38min/mi
Total: 3.25 miles | 29:17 | 9:01min/mi


Weights:
Hip adductors: 3 x 15 @ 90/90/100 lbs
Glute kickbacks: 3 x 10/leg @ 50/50/60 lbs
Sumo side squat on bosu: 1 x 10/leg
Squats on bosu: 3 x 10
Lunges on bosu: 3 x 10/leg

Man, I was slow today. Maybe it was the leg weights on Thursday? My legs felt really heavy but I wasn't out of breath. Meh.

1 | 9:39
2 | 9:38
3 | 9:43
4 | 10:13
5 | 9:11
5.0 miles | 48:25 | 9:41min/mi
0.61 mi walking CD | 10:05

So, my GPS did that weird thing again where it added 2+ minutes to my first mile time. I noticed that it happened right after I was stopped at a traffic light, so maybe it didn't auto pause? Anyhow, I certainly did not run an 11:36 first mile, so I'm changing it to a 9:30

1 | 9:30
2 | 9:43
3 | 9:17
0.3 | 2:41
3.3 miles | 30:15 | 9:10min/mi

0.4 mi walking CD

Weights:
Leg extensions: 3 x 10 @ 50 lbs
Calf press: 3 x 15 @ 50 lbs
Walking lunges: 2 x 10/leg @ 20 lbs
Hip Adductors & Abductors: 3 x 12 @ 130 lbs each
Leg press: 3 x 10 @ 70 lbs
Crunches on ball: 3 x 10
Single leg split squats off bosu: 1 x 10/leg
Side squats off bosu: 1 x 5/leg
Lunges on to bosu: 1 x 10/leg

Streeettttttching.

Surveys are always fun! Jessica tagged me, so here is a little about me:

4 jobs I've had:
Front desk clerk at the pool/hockey rink
Waitress
Wal-Mart employee (1st job :p)
Researcher

4 movies I watch over and over:
Sisterhood of the Travelling Pants (dont' judge me!)
The Notebook
Pretty Woman
Seabiscuit

4 Places I have lived:
Charlottetown, Prince Edward Island :)

4 TV shows I watch:
American Idol
The OC
Oprah
Dr. Phil

4 Places I've been on Vacation:
Peurta Plata, Dominican Republic
Halifax, Nova Soctia
Moncton, New Brunswick
My cottage in Blooming Point

4 Websites I visit everyday:
Shape
Google
The Weather Network
Blogger

4 Favorite Foods:
Pizza
Anything pasta
Ice cream, and flavor
Greek salad, no olives :p

4 Places I'd rather be right now:
Home
In a refridgerator (it's very hot and humid here today)
At the beach
In a pool

4 Favorite Bands/Singers:
Britney Spears
Pink
Madonna
50 cent

4 Bloggers I'll tag:
I'm not sure if there's even 4 people that read this, so I'm putting 3 :)
Gill
Jane
MG

Tuesday:


3.81 mile time trial with the running group | 33:57 | 8:52min/mi

This morning:

4 miles | 39:02 | 9:42min/mi
0.23 mi walking CD

The strangest thing happened last night. I happened to b waiting on an orthopedic surgeon, and he examned my knee for me! He told me that the cartilage had popped out and the tiny ligaments that hold the cartilage together had been torn, but that over time the cartilage had popped back in on it's own and the little ligaments healed. H said my knee is fine now, but I need a 1/4 heal insert in my left heal because my left hip is a little lower than my right. Hence the recent hip pain!

It was really cool, I was grateful for his advice.

7 mile long run today. My GPS did something weird on the first mile.. at about 0.45 miles into my run, the time went back to 0:00, so it says my first mile was 12:00, which is just not possible. I'd approximate it to be similar to mile 2. so I'm changing it here.Also got a really bad side stitch at 4 miles and fought with it for the rest of the run.

1 | 9:38
2 | 9:38
3 | 9:29
4 | 10:28
5 | 9:41
6 | 9:41
7 | 9:35
7.0 miles | 1:08:35 | 9:48min/mi
0.52 mi walking CD | 9:05

3 miles encore aujourd'hui.

1 | 9:29
2 | 9:33
3 | 8:51
3.0 miles | 27:53 | 9:18 min/mi
0.18 mi walking CD | 3:13

1 | 9:42
2 | 9:41
3 | 9:11
3.0 miles | 28:33 | 9:31min/mi
0.15 mi walking CD | 2:39


I have acquired a new piece of gadgetery. A pedometer. We're having a competetion of summer students working in the building vs. faculty. Yesterday I had 19,358 steps! 11,000 of them from waitressing last night. Woah!

On to week 2 (or is it 17?) of the marathon training.

1 | 9:41
2 | 9:34
3 | 8:58
3.0 miles | 28:13 | 9:24min/mi
0.13 mi walking CD | 2:33

I cut the crosstraining short today because I will be waitressing all day which is more than enough walking around than is required for today's XTing session.

10 minutes stationary bike, level 8
20 minutes cross trainer, level 10

Weights
Seated rows: 3 x 12 @ 30 lbs
Lat pulldowns: 3 x 10 @ 50 lbs
Overhead shoulder press: 3 x 10 @ 20 lbs
Front raises: 3 x 10/arm @ 10 lbs

I underestimated the heat today and that was reflected in my time for my "long run". Oh well, it was only supposed to be an easy run anyway. I was getting cramps in my abs when doing crunches afterwards though, which could have been from dehydration since I didn't bring any water on my run. Oops. Lesson learned.

1 | 9:02
2 | 9:10
3 | 9:32
4 | 9:44
5 | 9:17
6 | 9:58
6.0 miles | 56:43 | 9:27min/mi
0.8 mile walking CD

Weights
Leg extensions: 3 x 12 @ 60/55/55 lbs
Leg press: 3 x 12 @ 90 lbs
Calf press: 3 x 12 @ 50 lbs
Hamstring curls: 3 x 12 @ 50 lbs
Hip adductors: 3 x 10 @ 130 lbs
Hip abductors: 3 x 10 @ 130 lbs
Walking lunges: 3 x 20/leg @ 20 lbs
Crunches on ball: 3 x 15
Side bends: 3 x 10/side @ 22.5 lbs
Chest flyes: 3 x 10 @ 25 lbs
Bicep curls: 3 x 10/10/8 @ 17.5lbs
Hyperextensions: 3 x 10 @ 100 lbs

1 | 9:24
2 | 9:48
3 | 9:23
3.0 miles | 28:34 | 9:31min/mi

My legs were feeling a little heavy from the workout last night. It's going to be a long day.

9:30
9:56
9:16
3.0 miles | 28:43 | 9:34min/mi (6.3mph)
0.13 mi walking CD | 2:21

Day one.

Okay, so yesterday was technically day 1 but it was a rest day, so I will count today as day 1 of marathon training.

It was also day 1 of the running group's summer session! We started off with a full body stretch. It was great, we did a warm up of... not sure what you call it. We ran in pairs at an easy jog and the people from the back sprinted to the front, then the second last people sprinted to the front, etc etc. We also did 30 second intervals of high knees, skips, side strides, running backwards, butt kicks, lunges, and gallops with 30 seconds light jog rest inbetween. After that, we took a short break and those who wanted to did three 30 second hard intervals/30 seconds easy rest. So I did that, naturally. It was raining and warm. Very refreshing.

My sister and I ran for a bit after the group had finished for a total of 3 miles altogether. It was supposed to be 3 easy today, according to Hal's program, but I think this was still okay.

3.0 miles | 29:02 | 9:40min/mi (6.2mph)
0.24 mi walking CD | 4:01

I am getting up early tomorrow to run before work, and then working both of my jobs (12 hour day at least.. blah). My day job tomorrow involved driving 1.5 hours to a school and wearing a mascot costume. Why did I ever say I wanted to be a dietitian? haha j/k

Back from a weekend conference that was excellent!

Thursday, June 8th - 4 miles + weights
Friday, June 9th - 6.25 miles
Today - 45 minutes cross trainer + weights


My hip and knees are feeling good. I am ready to begin this marathon training. I feel good, and I feel able to accomplish this.

So, I am officially registered to run the Toronto Marathon on October 15th, 2006.

I have been thinking about running a marathon for a while now, and now that I am dealing with this break up stuff, I need something to be able to work towards, occupy my time, and look forward to. Originally, I had thought of doing the PEI Marathon but then decided that the Toronto would be more motivating since I have never been to TO, and at that point I will not have seen Gill for like 6 months (holy crap, Gill!). Annnnd they have pretty finisher medals.

So, I am going to follow Hal Higdon's novice marathon training plan. I posted on his message boards this morning about a minor hip problem I have been having and he suggested taking 3 days off completely, and then running less miles for a couple of weeks. I am to begin the training plan on Monday, so I am taking a few days off right now. He said this was okay since I was already running more miles than I will be in the first few weeks of training. I can't believe I got advice from Hal, that is so cool! I love the internet.

I also need to be more consistent with weight training to prevent injuries.

Oh, and I bought some new shoes. I'm hoping that by replacing my shoes this stupid achey hip business will stop. It's not terriblely painful, just a dull ache that I am aware of. It no doubt has something to do with my "bad" knee so I need to quit procrasinating and make an appointment to get some orthodics.

But anyways.

This is now a marathon training journal. :D

1 | 9:17
2 | 9:19
3 | 9:07
4 | 9:10
0.51 | 8:59
4.51 miles | 41:29 | 9:12min/mi (6.5mph)
0.31 mi walking CD | 5:06 | 3.7mph

3.25 miles | 30:45 | 9:26min/mi
0.27 mi walking CD | 4:45 | 17:27min/mi

Total miles ran for May: 86.32

4.0 miles | 35:09 | 8:47min/mi (6.8mph)
0.70 mi walking CD | 11:51 | 3.6mph

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.

*sigh* I officially feel like a runner again.

0.49 mi walking CD | 8:09 | 3.6mph
3.0 miles | 27:47 | 9:15min/mi (6.5mph)

The leg workout and the wind did a number on my time but ah well.

4.15 miles | 41:02 | 9:53min/mi (6.1mph)
0.49 mi walking CD | 8:39 | 3.4mph

Full body weight day!

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.

It's rainy and windy, and I'm going for a run.

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 totally forgot how much I love morning running.

An easy 4 this evening.

4.0 miles | 38:21 | 9:35min/mi (6.3mph)
0.68mi walking CD | 11:20 (3.6mph)

Offical 10k time: 58:20 (9:20min/mi)

Total miles for the week of May 15-21: 20.48

Picture of me (blue hat) from the 5k race a few weeks ago.Here.

Raider 10k

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.


It always feels so good when the race is over.

So, I didn't take today off as I had suggested I would earlier. I felt well rested, and so I just did 3 miles easy.

3 miles | 28:47 | 9:35min/mi (6.3mph)
0.38mi walking CD | 6:15 | 3.8mph

Intervals

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

Monday, May 15th:

3.01 miles | 28:28 | 9:28min/mi (6.3mph)

4.25 mi | 38:28 | 9:03min/mi (6.6mph)


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.

Total miles for the week of May 7-13: 18.57

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

Hip felt crappy today. It seems to do that if I ran longer than 10k (like I did yesterday), hmmm. Might make tomorrow a rest or cross training day.

3.35 miles | 30:58 | 9:14min/mi (6.5mph)

0.37 mile CD walking | 7:02

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.

7.56 miles | 1:14:30 | 9:51min/mi | 6.1mph



0.15 mile CD | 3:03

"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

Race day.. again

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.

15.04 miles bike 1:30:12

I am soooore.

Just a slow 4.25 this evening..

1 10:21
2 10:27
3 10:31
4 10:38
4.25 miles 44:31 10:28min/mi (5.7mph)

Time trial #2

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)

Total miles ran for April: 88.25

Nice, easy run. Awesome 12 degrees with hardly any wind.

6.36 miles | 1:04:55 | 10:12min/mi (5.9mph)

SADD 10k

Race time: 57:23




Today was 3.0 miles in 28:46.

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

0.61 mi CD | 9:56

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

Tuesday's run:


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

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

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

Intervals

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.

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

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

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.

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

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.

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

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.

Intervals

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.

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.

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!

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. :)

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!

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

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.