1 | 9:48
2 | 9:54
3 | 11:37
4 | 10:13
5 | 11:25
6 | 10:41
6.22 miles | 1:05:46 | 10:34min/mi
0.4 mi walking CD | 6:42

Sept 17th: 3.1 miles, untimed

1 | 10:03
2 | 9:46
3 | 9:38
4 | 9:54
4.3 miles | 42:26 | 9:52min/mi
0.26 mi walking CD | 4:25

Miles for Sept 2-8: 10.72
Miles for Sept 9-15: 14.1

Sept 15th:
1 | 10:20
2 | 10:28
3 | 10:32
4 | 11:44
5 | 12:24
5.5 miles | 1:01:50 | 11:15min/mi
0.29 mi walking CD | 5:20

Sept 12th:
1 | 10:15
2 | 10:36
2.4 miles | 24:50 | 10:25min/mi

Sept 10th:
1 | 10:36
2 | 10:05
3 | 10:21
3.1 miles | 31:58 | 10:19min/mi
0.34 mi walking CD | 6:10

Sept 9th:
1 | 10:24
2 | 10:31
3 | 10:17
3.1 miles | 32:17 | 10:25min/mi
0.27 mi walking CD | 6:13

Sept 6th:
1 | 10:05
2 | 10:50
3 | 10:22
3.1 miles | 32:12 | 10:23min/mi
0.2 mi walking CD | 8:08

1 | 10:31
2 | 10:11
2.4 mi | 25:09 | 10:30min/mi

1 | 9:17
2 | 9:44
3 | 10:39
4 | 11:19 (mostly uphill- I need to get used to the the Halifax hills!)
4.31 mi | 44:04 | 10:05min/mi | 6.0mph

1.62 mi walking CD | 27:02 | 16:54min/mi

(walked to the law school and back to check how long it takes)

tricep dips (3 x 10)
push-ups (3 x 10)
biclyes (3 x 24)
crunches (3 x 20/20/15)

1 | 9:44
2 | 10:18
3 | 10:27
3.31 mi | 33:43 | 10:32min/mi (5.7mph)
0.19 mi walking CD | 4:57

push-ups: 3 x 10
bicycles: 3 x 24
crunches: 3 x 15

3 miles, treadmill, 32:00
4 minutes CD

crunches: 3 x 15
bicycles: 3 x 24
big girl push-ups (which means on my feet, not my knees): 2 x 10

I am slow as cold molasses with this knee brace but thank heavens I can run at all.

I love walking at night in the summer time, and tonight was no exception. So relaxing!

I finally found my Garmin, too!

1| 14:36
2| 14:40
3| 15:25
4| 17:06
4.0 miles walking | 1:01:49

4 miles + walking CD, untimed

45 minutes cybex arc trainer, level 7, hill intervals
1000m rowing (10 mins?)

crunches: 2 x 12
push-ups on bosu: 2 x 10
leg extensions: 3 x 10/leg @ 10 lbs
hamstring curls: 3 x 10/leg @ 10/10/15 lbs
deadlifts: 2 x 10 @ 30 lbs
side leg lifts on bosu w/ 9lb body bar: 1 x 5/side

Monday: 3 mile run, untimed

60 minutes stationary bike, levels 8-10

bicep curls: 2 x 12/arm @ 15/17.5 lbs
overhead shoulder press: 2 x 12 @ 25 lbs
bent over rows: 1 x 10/arm @ 15 lbs
hanging leg lifts: 1 x 6
deadlifts: 3 x 10 @ 30 lbs
seated rows: 2 x 12 @ 40 lbs
tricep pushdowns: 2 x 12 @ 40 lbs
push-ups off bosu: 3 x 10/10/8
crunches on bosu: 2 x 10
bicycles: 2 x 24
stability ball passes: 3 x 6 (ouch these kill me when i haven't done them in a while!)

4 miles untimed + WU/CD

I've been slacking with this blog.

Today:

30 minutes Cybex, level 7, hill intervals
10 minutes treadmill CD, walking, 3.6mph

Crunches: 2 x 12
On bosu: 2 x 8
bicycles: 2 x 20
pushups on bosu: 3 x 10
leg extensions: 2 x 10 @ 10 lbs/leg
seated hamstring curls: 2 x 10 @ 10 lbs/leg
bicep curls: 2 x 12 @ 15lbs
single arm bent over rows: 2 x 10/8 @ 15 lbs
skull crushers (dumbell): 2 x 10 @ 15 lbs

Yesterday: 3 mile run
Aug 13: 3 mile run

and more runs before that, I just can't remember :p

3 miles, untimed + abs/push-ups

my garmin is lost somewhere admist the mess in my room. blah

3 miles, untimed + abs & push-ups.

5 hours of busy waitressing. I walked 9.5km yesterday during my 10 hour shift, so I'm going to estimate at least another 5km tonight.

15 minutes cross trainer, level 6
25 minutes treadmill (2.35 miles)

Crunches: 2 x 12
Crunches with a twist: 2 x 5? not sure.. I was talking to someone at the time
Leg raises with med ball: 2 x 12 @ 10 lbs
Push-ups on bosu: 2 x 10
Side leg lifts with body bar on bosu: 2 x 10/side @ 6lbs
Front leg lifts with body bar on bosu: 2 x 10/side @ 6lbs
Leg extensions: 2 x 10/leg @ 10 lbs
Ham curls: 2 x 10 @ 5 lbs (bad leg only)

+ 4 hours hostessing at work which = non-stop walking pretty much!

cardio:
elliptical, level 6, 15 minutes
treadmill, running, 15 minutes
treadmill, walking 5 minutes

crunches: 2 x 12
crunches with a twist: 2 x 10
lying side bends on bosu: 1 x 10/side
leg lifts with 2kg medecine ball: 2 x 12
modified push-ups on bosu: 2 x 10
dumbell curls: 2 x 12/arm @ 12.5 lbs
incline dumbell chest press: 2 x 12 @ 25 lbs
standing hamstring curls: 2 x 10 @ 10 lbs
seated leg extensions: 1 x 10/leg @ 10 lbs
lat pull downs: 2 x 12 @ 55 lbs

The difference the brace makes:

1 | 10:12
2 | 10:28
3 | 10:29
3.0 miles | 31:09
0.20 mi walking CD | 3:54 | 19:55min/mi

1 | 10:20
2 | 12:12
3 | 11:55
3.0 miles | 34:27
0.14 walking CD | 3:01

Running without my knee brace was not a good idea.

1 | 10:05
2 | 10:49
3 | 10:39
4 | 11:17
4.0 miles | 42:52
0.17 mi walking CD | 3:35

July 3rd:

3 miles on the treadmill (32 minutes; wearing my brace)
3 minute walking CD

Some abs & some push-ups on the bosu

My first run with my new ACL/knee brace. I had to stop a few times to adjust it (trying to find the most comfortable degree of tightness). It's a little heavy and a little akward, but of course I'm not used to wearing anything on my knee. It held my knee in place great and I ran pain free without worrying about my knee twisting. I really noticed the weakness in my left leg while wearing the brace because I felt more comfortable using that leg (whereas I usually favor my right). In addition to the weight of the brace, my left leg was fatiguing quicker than my right.

I realize that this is probably way more detail about my knee than anyone is interested in reading, but I find it helpful to document this stuff so I can remember to talk to my doctor/surgeon/physiotherapist about it later. :)

Hell, I'm just happy to be running.

1 | 9:23
2 | 10:33
3 | 11:08
3.0 miles | 31:05
0.22 mi walking CD | 4:10

45 minute spin

Such a good workout!! Jill Anne's classes are becoming quite popular and are getting hard to get in to, but I hope to keep going every Saturday.

30 minute spin
30 minutes sculpt

The 30 minutes sculpt part required some improvising on my part seeing as most of the exercises involved lunges & squats (the orthopedic surgeon said these are a no-no). So I did what I could with my good leg, and managed with my other.. we also did abs, and some upper body exercises with the body bar. And push-ups. Great class!

Lovely run on the trail today.

4.36 miles in ~45 minutes

(forgot my Garmin at home)

20 minutes bike, level 10

single leg extensions: 3 x 10 @ 10 lbs (my bad knee moves all over the place when i do these and it doesn't fully extend.. can't wait to get my brace!)
deadlifts: 2 x 12 @ 25 lbs
hip abductors: 2 x 15 @ 90 lbs
dumbell curls: 2 x 12/arm @ 12.5lbs
lat pulldowns: 2 x 12 @ 50 lbs
incline leg lifts: 2 x 12
sit ups with a twist on incline: 2 x 10
dumbell decline chest press: 2 x 12 @ 20 lbs
dumbell overhead shoulder press: 2 x 12 @ 20 lbs

3 miles in under 30 minutes.. at the risk of jinxing myself, I will say things are looking up *knock on wood*.

My knee brace will be in later this week. Although my knee felt more stable during my runs yesterday and today, I hope the brace will provide a little more piece of mind.

My right (good) knee has been twinging on the outside; I suspect this is due to favoring it. I'm making a conscious effort not to.

1 | 9:33
2 | 9:55
3 | 10:05
3.0 miles | 29:35
0.22mi walking CD | 4:00

I plan on doing a spin class Wednesday and Saturday this week. Spinning really helps strengthen the muscles and tendons surrounding my knees.

I really would like to run a fall half marathon.. I'm going to keep an eye out for a 3/day week plan. If anyone reads this and has a suggestion, I'd love to hear it. :)

1 | 10:11
2 | 9:45
3 | 10:52
4 | 11:10
4.0 miles | 42:01
0.23mi walking CD | 3:51

Friday:

3.0 miles 31:30
5 minute walking CD

treadmill:
16 minutes walking (1 mile)

30 minutes bike, level 10 (8.5 miles)

bicycle crunches: 2 x 20
stability ball passes: 3 x 6
dumbell chest flyes on the ball: 2 x 12 @ 20 lbs
dumbell overhead press on the ball: 2 x 12 @ 20 lbs
lat pulldowns: 2 x 12 @ 50 lbs
hyperextenions: 2 x 15 @ 90 lbs
single leg extensions: 3 x 10 @ 10 lbs

30 minutes bike, level 10

stretches
2 x 10 crunches
2 x 6 modified push ups

My knee felt good while on the bike and is feeling better now (after the workout) than it did yesterday and this morning. I will bike again tomorrow and maybe try to run again Friday.

Today:

treadmill; 5% grade
5 minutes walking 4.0mph
25 minutes running 5.8-6.0mph
9 minutes walking 3.5mph

crunches with a twist: 10/side
torsto rotation: 2 x 15/side @ 60 lbs
dumbell flyes on ball: 2 x 10 @ 20 lbs
dumbell curls: 2 x 10 @ 17.5/12.5 lbs
tricep pushdowns: 2 x 12/10 @ 20/40 lbs
single leg extensions: 3 x 10 @ 10 lbs
single leg hamstring curls: 1 x 10 @ 10 lbs
lat raises: 2 x 10 @ 10 lbs

Friday:

treadmill..
5 minutes walking (4.0mph)
25 minutes running (5.8-6.2mph)
9 minutes walking (3.5mph)

Crunches with a twist: 10
One arm dumbell rows: 1 x 10/arm @ 12.5lbs
Dumbell chest press on ball: 3 x 10 @ 20 lbs
Lat pulldowns: 2 x 12 @ 40 lbs
Single leg extensions: 2 x 10 @ lbs
Tricep pushdowns: 2 x 12 @ 20 lbs

15 minutes bike, level 10
10 minutes running 5.7-6.0mph, treadmill
5 minutes walking, treadmill

Leg lifts with 5 lb medecine ball: 2 x 8
Stability ball crunches: 3 x 10/10/12
Oblique sit ups on decline: 1 x 20
Single leg extensions: 2 x 10 @ 10 lbs
Bicep curls: 2 x 15/10 @ 15/17.5 lbs
Dumbell chest press: 2 x 15 @ 20 lbs
Hyperextensions: 2 x 15 @ 90 lbs
Modified push ups: 2 x 10

1 10:29
2 10:17
3 11:32
4 15:31
4.22 miles 51:51

10 minutes bike, level 10
10 minutes walking
10 minutes running

Single leg extensions: 2 x 15 @ 10 lbs
Deadlifts: 2 x 10 @ 20/25lbs
Single leg dead lifts on the balance disc: 2 x 30 seconds
Flyes: 2 x 10 @ 20 lbs
Shoulder press: 2 x 15/10 @ 25 lbs
Lat pulldowns: 3 x 10 @ 40 lbs
Sit ups on bosu: 2 x 10
Bicycles: 2 x 20

Today: 50 minute walk (3.35 miles)

June 5th: 45 minute walk with Sarah

3 miles running/walking untimed (0.25 walking, 2.75 running with stretch stops)

On Tuesday I found out that I have a completely torn ACL and have to get ACL reconstructive surgery on my knee in December. The OS said I can still run in the meantime, but that is proving difficult. I'll keep trying.



(treadmill)

5 minutes walking @ 3.5mph
10 minutes running @ 5.5-5.8mph (stopping every 1-2 minutes to re-adjust my knee)
10 minutes walking @ 4.0mph, level 2 incline

20 minutes bike, level 10

Single leg extensions: 3 x 10 @ 10 lbs/leg
Single leg curls: 3 x 10 @ 10 lbs/leg
Glute press: 3 x 10/leg @ 35 lbs
Torso rotations: 3 x 12/side @ 60 lbs
Hip abductors: 1 x 10 @ 90 lbs

Friday:

20 minutes elliptical, level 6

Lat pulldowns: 3 x 12 @ 40 lbs
Tricep pushdowns: 3 x 12/10/8 @ 20/40/40 lbs
Single leg extensions: 3 x 10 @ 10 lbs
Single leg curls: 2 x 10 @ 10 lbs
Bicep curls: 2 x 12/10 @ 12.5/20 lbs
Stability ball passes: 2 x 10

Sunday: 3 miles run/walk

Today:

30 minutes bike, level 10

Flyes: 3 x 10 @ 30 lbs
Seated row: 3 x 12 @ 35 lbs
Lat pulldowns: 3 x 10/12/12 @ 55/40/40 lbs
Tricep pushdowns: 3 x 15/15/10 @ 20/20/40 lbs
Bicep curls: 2 x 12 @ 12.5 lbs
Hip abductors: 3 x 12 @ 110lbs
Single leg extensions: 3 x 10/leg @ 10 lbs
Single leg seated leg curls: 3 x 10/leg @ 10 lbs
Stability ball passes: 2 x 10
Push ups: 5 (haha)

Injured again. Oh joy, oh bliss.

3.08 miles running/walking (12:12min/mi)

25 minutes pilates DVD (Ana Caban intermediate pilates)

Total miles ran for April 2007: 65.11

1 | 10:20
2 | 10:37
3 | 10:12
4 | 10:56
5 | 10:55
5.0 miles | 53:02 | 10:36min/mi

0.24 mi walking CD | 4:15

Total miles for this week: 15.18 miles
Walking: 6.51 miles

3.1 miles easy tonight with running group. ~33 minutes.

weights:
Lat pulldowns: 3 x 15 @ 40 lbs
Hyperextensions: 3 x 15 @ 95 lbs
Leg extensions: 3 x 10 @ 30 lbs
Seated hamstring curls: 3 x 12 @ 30 lbs
Seated cable rows: 3 x 12 @ 40 lbs
Chest press on stability ball: 3 x 12 @ 20 lbs
Hip abductors: 3 x 15 @ 100 lbs
Calf press: 3 x 15 @ 50 lbs
Tricep rope pushdown: 3 x 10/10/15 @ 40/40/20 lbs
Torso rotations: 3 x 12/side @ 55 lbs

3 easy last night.

1 | 9:57
2 | 10:32
3 | 10:44
3 miles | 31:13 | 10:24min/mi

0.27 mi walking CD | 5:47

Pace challenge

5.6km (3.48 miles) in 33:12 (9:32min/mi)

I hope that within the next 5 weeks of running group I can improve my pace to under 9 minutes per mile.

A la Garmin (forgot to stop the timer for a few seconds after I finished, but finish time was 33:12).



Lifted afterwards..

Leg extensions: 3 x 10 @ 30 lbs
Seated hamstring curls: 3 x 10 @ 30 lbs
Hip adductors: 3 x 15 @ 90 lbs
Dumbell incline chest fly: 3 x 10 @ 25 lbs
Bicep curls: 3 x 12/arm @ 12.5 lbs
Rear lat raises on stability ball: 3 x 10 @ 10 lbs
Overhead press on stability ball: 3 x 10 @ 20 lbs
Torso rotations: 3 x 12/side @ 55 lbs

20 minutes bike, levels 8-10

Seated row: 3 x 12 @ 40 lbs
Cable tricep pushdowns(rope): 3 x 12 @ 30 lbs
Lat pulldowns(cable): 3 x 12 @ 40/55/40 lbs
Dumbell curls: 3 x 10/12/12 @ 15/12.5/12.5 lbs
Torso rotations: 3 x 12/side @ 60 lbs
Stability ball passes: 3 x 6
Hyperextensions: 3 x 15 @ 90 lbs
Leg extensions: 3 x 10 @ 30 lbs
Leg press: 3 x 15 @ 50 lbs
Seated hamstring curls: 3 x 12 @ 30 lbs
Hip adductors: 3 x 15 @ 90 lbs
Shin press thingy (I'm so technical): 3 x 10 @ 5/10/10lbs
Overhead shoulder press on ball: 3 x 12 @ 20 lbs
Chest flyes: 3 x 15 @ 20/20/30 lbs
Lat raises: 3 x 12 @ 10 lbs

accidentally hit "lap" at 6.5 so my last lap time is screwed up but i checked my watch at 7 miles and the pace for the run was 10:14.


7 miles | 10:14min/mi
1.17 mi walking CD

0.28mi walking CD

Intervals with running group..

my resting heart rate as of today: 52bpm

40 minutes Cybex, hill intervals, level 6

lifted..

leg extensions: 3 x 10 @ 30 lbs
torso rotations: 3 x 15/side @ 50 lbs
seated ham curls: 3 x 15 @ 30 lbs
seated row: 3 x 15 @ 40/25/25 lbs
tricup pushdowns(rope): 3 x 15/15/10 @ 20/20/40 lbs
chest press(dumbell): 3 x 15 @ 20/20/25 lbs
lat pull downs: 3 x 10/10/15 @ 40 lbs
lat raises: 3 x 10 @ 10 lbs

running group tonight.

5 minutes warmup on indoor track
0.25 mi continued WU on trail

6k tempo:

1 | 9:33
2 | 10:41
3 | 11:11
3.55 mi | 37:04 | 10:26min/mi

All finished exams, and my science degree.

1 | 10:08
2 | 10:19
3 | 10:38
4 | 11:05
4.17 mi | 44:07
0.29 mi walking CD | 6:44

this is my 300th post in this blog. that's a lot of workouts.

today:
13 minute warmup on the bike, level 8

Seated row: 3 x 10/12/15 @ 25 lbs
Lat pulldown: 3 x 10/12/15 @ 40 lbs
Rope tricep pushdowns: 3 x 10/10/15 @ 40/40/20 lbs
Bicep curls: 3 x 12/arm @ 12.5 lbs
Chest flyes: 3 x 10/12/15 @ 15 lbs
Lat raises: 3 x 12/12/10 @ 10 lbs
Torso rotations: 3 x 12/side @ 50 lbs
Crunch machine: 3 x 12 @ 40 lbs

3 miles running on the treadmill + 1 more mile on the track
~ 0.25 mi walking on the track

Total miles this week: ~ 10

running group again tonight!

5 minutes warm up
3 x 4 minute intervals with 2 minutes recover (walking)
Total: ~2 miles

weights:
lat pulldown: 1 x 12 @ 40 lbs
seated row: 1 x 12 @ 30 lbs
shoulder raise: 1 x 10 @ 20 lbs
leg press: 1 x 12 @ 50 lbs
seated hamstring curls: 1 x 15 @ 60 lbs
leg extensions: 1 x 15 @ 50 lbs
kickbacks: 1 x 10/leg @ 50 lbs
hip adductors: 1 x 13 @ 130 lbs
bicep curls: 1 x 10 @ 20 lbs
tricep pushdowns: 1 x 10 @ 30 lbs
torso rotations: 1 x 10(each way) @ 60lbs
crunches: 1 x 12 @ 40lbs

Running group tonight, on the indoor track due to snowy sidewalks.

5 minutes easy warm up
5 x 1km repeats (all less than 6:00/km) with 2.5 minutes rest inbetween
5 minutes walking cooldown

Total (approximately): 3.5 miles | 36 minutes
0.2 mi walking CD | 5 minutes

6.22 miles + 0.29 mi walking CD




Total miles this week: 18.42

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