New 10km PB!

Support Our Troops Navy 10k - Sunday, August 16, 2009

235 2653 Bria Brown Charlottetown PE CA 15/48 F2029 52:42 52:23 5:15 C

Friday, August 14: OFF
Saturday, August 15: OFF

My ITB was hurting a bit at the end of last week so I took 2 days off. Felt great today and pleased with my time (52:23).

MHR 190
AHR 180

665 calories burned

1 | 6:14
2 | 6:02
3 | 6:26
4 | 6:24
5 | 6:27
6 | 6:26
7 | 6:43
8 | 6:25
9 | 6:36
10| 6:34
11| 6:34
12| 7:24
12.0km | 1:18:15 | 6:31min/km

MHR 173
AHR 159

777 calories burned

BIKE:
20.0km | 41:29 | 28.9km/hr
AHR 147 | MHR 174 | 461 calories burned

RUN:

1 | 5:58
2 | 5:53
3 | 6:08
4 | 6:18
5 | 6:18
6 | 6:27
6.0km | 37:03 | 6:10min/km
AHR 154 | MHR 166 | 354 calories burned

C/D | 10+ min | AHR 83 | 83 calories burned

RUN:
1 | 6:10
2 | 6:11
3 | 6:10
4 | 6:16
5 | 6:10
6 | 6:17
7 | 5:46
8 | 5:21
9 | 5:07
10| 4:52
10.0km | 58:19 | 5:50min/km

MHR 186
AHR 166

633 calories burned

BIKE:
13.91km in 35:27

MHR 167
AHR 141

298 calories burned

Easy 17km on the bike before work. Avg speed 24km/hr.

Attempted an open water swim this morning but it just was not going to happen in the "moderate" surf conditions. I knew the girls who were lifeguarding and told them to keep an eye on me while I went out. I splashed around in the waves for a bit, did a laughable amount of front crawl and then headed into shore. I will try again when conditions are more calm. It has been windy the past couple of days on the Island.

After failed attempt at open water swimming, I resorted to my safety blanket sport: running. 12km in 30 degree heat.

45km bike consisting of w/u, then 20km time trial on my way out to the cottage + c/d and then ~22.5km ride back to the city after being at the cottage all day.

20km time trial took 44:36. Not bad for my second ride ever on this bike and considering there was a headwind and crosswinds the whole time.

9 holes of golf this afternoon.

RUN:

1 | 6:28
2 | 6:24
3 | 6:27
4 | 6:53
5 | 6:17
6 | 6:43
7 | 6:35
8 | 6:33
9 | 6:38
10| 6:36
10.0km | 1:05:32 | 6:33min/km

SWIM:

500m Warm Up
1 x 100m
1 x 200m kick with fins
1 x 100m catch up [w/ pull buoy]
1 x 100m finger drag [w/ pull buoy]

1050m Main Set
5 x (100m w/ 50m recovery kick with fins)
1 x 200m w/ 100m recovery kick with fins

100m Cool Down
1 x 100m pull buoy

Back from a one week vacation.

Today: 20km bike (my first ride on my first road bike!) + 5k run

August 5: off - travelling
August 4: 50 min run + 50 min (1000m) swim
August 3: off/30 min hike
August 2: 10km run
August 1: short swim (200-300m)
July 31: 6km run
July 30: 10 minutes stepper + 60 min swim (1200m)
July 29: 5km run

I loooooveee my road bike! I am way less timid than I thought I would be. I quickly mastered the clipless pedals and am making progress with which gears work best with what terrain. My time was slow (55 minutes) but my Garmin died after 10.2km so I may be underestimating how far I went. Oh well, can't wait to go again tomorrow! My legs felt funny when I tried to run right after. 5k in 30 minutes.

600m swim:

1 x 250m
1 x 100m
1 x 100m
1 x 100m
1 x 50m pull buoy

16km of rolling hills



AHR 161

1200m Swim

1 x 100m single arm w/ fins
1 x 100m single arm no fins
1 x 100m pull buoy
1 x 100m front crawl (????)
1 x 100m front crawl (2:30)
1 x 100m front crawl (2:40)
1 x 100m single arm w/ fins
1 x 200m front crawl (5:34)
1 x 300m front crawl (8:31)

I felt so alive when I ran today. The sun was shining over farmer's fields as I ran by two beautiful horses. A couple of people were mowing their lawns and took time to wave a friendly hello. My new Newtons propelled me forward and while I held back for the first 5k, I just let my body go for the second half and enjoyed the invigorating feeling of picking up speed and feeling great. It was one of those runs where I thought about how far I have come and how grateful I am to be running with two healthy knees. I soared up hills and just took the time to enjoy how strong I felt. Physically and emotionally. Things have come full circle since the heartbroken, defeated person I was last summer after first year law school. I am now so happy, so strong, confident, and in love. Life is really, really good.

60 min swim

I really need to get better at remembering what I did at the pool or having a structured plan haha. What I can remember:

2 (possibly 3) x 100m front crawl
1 x 200m front crawl
2 x 100m pull buoy
1 x 150m kick wearing fins
1 x 100m single arm and kick

My new ride!!!

AHR 164

90 minutes hot yoga (325 calories, AHR 103, MHR 132)

10km General Aerobic this a.m.

1 | 6:28
2 | 6:28
3 | 6:24
4 | 6:38
5 | 6:44
6 | 6:13
7 | 6:21
8 | 6:27
9 | 6:39
10| 6:38
10.0km | 1:04:58 | 6:30min/km

AHR 165
MHR 181

Monday, July 13:
800m swim (which included 200m straight of full front crawl! yeah!!)

16km long run
AHR 165 (84% max)
MHR 179 (91% max)

Today = 750m swim

A combination of pull bouy, kick, right arm only, left arm only, and full front crawl

Friday July 10:



Lactate Threshold 10K (6:30/km) w/ 4K @ 5:30
AHR 164 (83% max), AHR 183 (93% max)

First "real" run w/ the Newtons. They were awesome going uphill; it actually felt like the helped lift me up the hill. My ACL repaired knee needs to adjust to them but felt fine other than the occasional lateral twinge. Nothing abnormal. Amazingly, no blisters! Today (the next morning) I feel great. No more calf tightness than normal.

They have arrived!

My new Newton trainers, that is!

I took them for a one mile spin last night (my day off) and oh boy, they are sweet. There is comfy cushion on the heal and forefoot, just where its needed for the forefoot running I've been trying to improve lately. I cannot wait to run more in these babies!

Wednesday, July 8: 10km Recovery run (AHR 165) + 80 min hot yoga (268 calories burned)

1 | 6:12
2 | 6:27
3 | 6:37
4 | 6:37
5 | 6:26
6 | 6:26
7 | 6:15
8 | 6:19
9 | 6:36
10| 7:00
10.0km | 1:05:00 | 6:30min/km
AHR = 165 (84% max)
MHR = 181 (92% max)

Tuesday, July 7: 30DSL Level 3 + 8km Recovery run

8km recovery

AHR 162
MHR 177

Seeing improvement on my average heart rate! :)

Saturday - 14km Medium-Long Run (6:30min/km average pace) + ~500m swim
Sunday - 10km Recovery (6:30min/km average pace), 168 AHR

6km Recovery

AHR 158

Happy Canada Day!

Total miles for June: 85 (137 km) (+7 miles from May)

Goal for July: 100+ miles ;) and a lot more swimming and hopefully biking if I can ever find a road bike!

I also just calculated miles ran year to date and I am at 485. My goal for 2009 is to run 1,000 miles this year. I am on track!

Recovery 8K.
547 calories (30% from fat)
AHR 165 (84% max), MHR 181 (92% max)

Level 2 30DS + 20 minute SWIM! (500 meters/20 laps)

I am not a swimmer. I want to be. Today was an adventure to see where I'm at; clearly far from where I need to be. But it was a start! It was fun too.

8km recovery

AHR 167

Totals June 22-28: 20 miles running + 3 x 30DS

AHR 163

6km recovery

8km recovery run- too fast.

567 calories (25% from fat)
AHR 170 (86% max)
MHR 184 (93% max)

Wed, June 24: JM30DS Level 2
Tues, June 23: JM30DS Level 1 + 5km (3.1) easy run

Monday, June 22: JM30DS Level 2 + 5 mile treadmill run (5.6 mph)
Sunday, June 21: Johnny Miles 10km Race (57:56)
Saturday, June 20: Off (~1km walk)
Friday, June 19: 5km (3.1 mile) easy run
Thursday, June 18: JM30DS Level 1 + 5km (3.1 mile) run easy
Wednesday, June 17: off

16km long run w/ Mark

Today: 8km (5 miles) treadmill, 6.6mph (5:40min/km)

Yesterday: 5km recovery run

16km long run. Feeling it! 14 would have been better.

Cornwall Classic 10km

Raced w/ Mark on Saturday. New PR!

6km recovery
AHR 158 (80% max)
MHR 170 (86% max)

Ran 6 days while in Hawaii for last week or so (May 24-June 1)

5km at half marathon race pace AHR 173 (88% max) MHR 184 (93% max)

6km recovery run

9.5k w/ 6 x 400m repeats @ 2:00 each

2009 Bluenose Marathon 10km Race

Place Name City Bib# Time Chip Pace Category Category
Place Gender
Place
598 BRIA BROWN CHARLOTTETOWN 3145 57:19.3 56:58.7 5:44 Women 20 - 29 61/308 214/1204

Very hilly route! I was hoping to run a <55min but knew that was ambitious. I still set a PR and am happy with the run. BE ran 49:54 and also set a PR. Next race is June 6th- another 10km which is much flatter so I know I can get <55min!

5km recovery run
AHR 155 (79% max), MHR 170 (86% max)

9km w/ 4 x 1000m repeats @ 5:00min/km

30 minutes spin bike (AHR ~135)

Strength:
Ball squats - 3 x 20
Single leg bosu squats - 3 x 20 @ BW/20/20 lbs
Calf press - 3 x 20 @ 50 lbs
Bicycle crunches - 1 minute
Single leg crunches - 1 x 12/side
Regular crunches - 1 x 15
Reverse crunches - 1 x 15
Pushups - 2 x 15

Plyometrics:
Jumps on/off platform - 3 x 15
Box hops - 2 x 20/leg

AHR: 176 (89% max)
MHR: 189 (96% max)
1031 calories (25% from fat)

Very wet and hilly 14k with BE. Virtually no ITB pain aside from some lateral movement. Bluenose 10k is next Sunday!

1 | 6:39
2 | 6:46
3 | 5:19
4 | 6:46
5 | 5:42
6 | 6:54
7 | 6:27
7.0km | 44:33 | 6:22min/km


*bad run- nauseated- went home.

Tuesday, April 28: 6km recovery run
Wednesday, April 29: 5km easy
Thursday, April 30: 6km easy with 6 x 200m surges
Friday, May 1: 8km not-so-easy (wind, rain, etc)

April 27:

40 minutes elliptical

Strength:
Single leg squats on bosu: 3 x 10/leg
Single leg squats: 3 x 10/10/15 @ 20/20/BW lbs
Calf raises: 2 x 15 @ 20 lbs
Deadlifts: 2 x 15 @ 20 lbs

April 26:

10km run

Plyometrics:
Square jumps 2 x 20
Lateral square jumps 1 x 20 (right leg only)
Hurdle hops 2 x 20/leg
Knee tucks 2 x 8
Box jumps 2 x 8
Bounding 2 x 8

Strength:
2 x 15 hip adductor raises
15 minutes yoga

April 25:
5km run

Plyometrics:
Square jumps 2 x 20
Lateral square jumps 1 x 20 (right leg only)
Hurdle hops 2 x 20/leg
Knee tucks 2 x 8
Box jumps 2 x 8
Bounding 2 x 8

20 minutes yoga

5.0km | 33:00 | 6:35min/km

April 23rd:
Level 2 30DS
Track repeats with Mark (cadence stuff. Maybe 2000m)

Walk to/from gym
45 minutes elliptical (20 min Cybex Arc Trainer, hill intervals level 6-7 + 25 minutes Precor, resistence 6-7, ramp 10-12)* arc trainer was aggravating lateral knee pain, Precor was fine.

Level 2 Jillian Michaels 30 Day Shred

Totals
MHR 169 (86% max), AHR 115 (58% max)
839kcals (50% from fat)

Strength at the gym. Lateral knee pain today. Had some heat in my joint last night, iced it. Not sure what's up (besides not strengthing enough).

- Walk to/from gym
- 20 min jog treadmill (5.2-5.5mph)

Barbell Squats: 2 x 15 @ 20lbs
Push-ups (real ones): 2 x 15
Seated row: 2 x 15 @ 25lbs
Step-ups: 2 x 15/leg @ 30lbs
Prone jacknife: 1 x 15 (should not have done. physio says bad angle for knee.)
Stability ball crunches: 1 x 15

Still trying to find some consistency w/ pace. Ran down to St Mary's track, did 1200m trying to keep a slow pace and consistent cadence; then home.

1 | 6:04
2 | 5:43
3 | 6:02
4 | 6:00
5 | 6:11
6 | 6:11
7 | 6:10
7.0km | 42:21 | 6:03min/km
248m walking c/d | 3:18 | 13:22min/km

Tried my first bikram yoga class last night. Intense! Felt pretty nauseated at times but it was an amazing stretch. Tried to hit 6:12min/km on this run.

1 | 5:38
2 | 5:53
3 | 6:14
4 | 6:24
5 | 6:07
6 | 6:13
7 | 6:28
8 | 6:11
8.0km | 49:08 | 6:09min/km
318m walking c/d | 3:47 | 11:55min/km

6k with Mark trying to find out what my "training pace" should be. I.e. what pace can I run at that is easy and does not cause knee pain. We ran 2k to the University track, did 1200m there and then ran back to my place. I tried my best to run slow but I think my training pace would be better estimated at a 6:12.

1 | 5:52
2 | 5:48
3 | 6:00
4 | 6:02
5 | 6:19
6 | 6:07
6.0km | 36:08 | 6:01min/km
393m walking c/d | 4:48 | 12:39min/km

1 | 5:41
2 | 5:34
3 | 6:03
4 | 5:57
5 | 5:49
6 | 5:58
7 | 6:12
8 | 5:46
8.0km | 46:59 | 5:52min/km
533m walking c/d | 5:41 | 10:41min/km

Blah exams. Went out too fast on this one but beautiful day. Stopped to pet some horses at kilometer 9.

1 | 5:18
2 | 5:04
3 | 5:24
4 | 5:49
5 | 5:44
6 | 5:34
7 | 6:01
8 | 6:05
9 | 6:09
10| 5:47
10.0 km | 56:55 | 5:42min/km
485m walking c/d | 5:32 | 11:25min/km

Not running much. Studying for exams.

1 | 5:23
2 | 5:38
3 | 5:29
4 | 5:42
5 | 5:44
6 | 5:18
6.0km | 33:13 | 5:32min/km
217m walking c/d | 2:55 | 13:29min/km

6km recovery run. Another beautiful day. ITB sore, taking tomorrow off and did strength after the run.

1 | 6:12
2 | 6:00
3 | 6:06
4 | 6:10
5 | 6:21
6 | 5:59
6.0km | 36:48 | 6:08min/km
0.316km walking c/d | 3:42 | 11:44min/km

Long run w/ Maria. Beautiful day- 9 degrees!

1 | 6:04
2 | 5:44
3 | 6:01
4 | 5:52
5 | 5:53
6 | 5:47
7 | 5:48
8 | 7:49 (walk break)
9 | 5:44
10| 5:59
11| 5:59
12| 6:03
13| 6:36
14| 6:03
14k | 1:25:21 | 6:06min/km
Then I realized I forgot my apartment keys with Maria soo a little extra jog to her place & walk home:

1 | 7:36
2 | 8:09
16.75km | 1:49:07

March 26:
1 | 6:00
2 | 5:55
3 | 4:48
4 | 6:00
5 | 4:48
6 | 6:07
7 | 5:21
8 | 5:53
9 | 5:44
10| 6:19
11| 5:55
12| 6:28
12.0km | 1:09:33 | 5:48min/km

March 25: 10km treadmill

March 24: 5km treadmill


March 18:
1 | 5:27
2 | 5:50
3 | 5:48
4 | 6:15
5 | 5:27
6 | 6:22
7 | 6:17
8 | 5:37
8.0km | 47:01 | 5:53min/km

8k loop but Garmin took forever to lock into a sattelite.

1 | 6:21
2 | 6:12
3 | 5:53
4 | 6:09
5 | 5:54
6 | 5:57
6.5km | 39:28 | 6:04min/km
200m walking CD | 2:52

+ 15 minutes yoga/pilates/abs DVD

Wednesday:
10km treadmill

Tuesday: off

Monday: off

Head cold; not feeling well! 10km in Tantallon.

1 | 5:52
2 | 5:53
3 | 6:08
4 | 5:57
5 | 6:00
6 | 5:57
7 | 6:03
8 | 5:57
9 | 6:01
10 | 5:58
10km | 59:45 | 5:59min/km
Walking c/d 433m | 5:04

Saturday, March 6th:

4 miles treadmill

Run w/ Mark.

1 | 5:16
2 | 5:15
3 | 5:55
4 | 6:20
5 | 5:36
6 | 6:06
7 | 7:10
8 | 6:13
9 | 5:57
9.5km | 56:48 | 5:59min/km

Long run w/ Mark. No Garmin. Rolling hills were tiring but felt good overall. ITB a little sore.

13.5km | 1:18:00 | 5:46min/km | 6.5mph
AHR 174/MHR 185

6km easy. Garmin took forever to lock into a satellite so not sure what exact splits were.

1 | 5:26
2 | 6:18
3 | 6:22
4 | 6:49
4.65km | 6:19min/mi (incl. walking c/d)

Tried to do 1.5km w/u + 5k at 4:48min/km + 1.5km c/d.
Need to adjust autopause settings. It wasn't kicking in fast enough at stoplights.
Feeling some progress because of increased outdoor runs!

1 | 6:10
2 | 5:43
3 | 5:18
4 | 5:40
5 | 6:15
6 | 6:59
7 | 9:42
8 | 5:42
8.62 km | 6:23min/km (incl. c/d)

Also did L1 30DS (minus cardio segments)
854 kcals burned, 50% from fat
MHR 182 (92%)/AHR 150 (76%)

"Easy run" at the UPEI track.

6k | 40:52 | 10:14min/mi
Avg HR 161 (82% max)/Max HR 172 (87% max)
419 kcal/35% from fat

"Tempo" run with BE.

6 km (4 miles)| 32:15 | 8:04min/mi
Avg HR 174/Max HR 189

Feb 22nd:
1 | 9:59
2 | 10:14
3 | 11:22
4 | 9:49
4.37 miles | 46:29

Feb 21st: 7km indoors untimed

Feb 20th:
1 | 9:45
2 | 10:17
3 | 11:28
3.51 miles | 38:57

Feb 16th:
1 | 12:04
2 | 10:38
3 | 12:52
3.88 miles | 47:55 (rush hour/lots of traffic light stops)

Halifax Hypothermic Half Marathon

Yesterday I ran the Halifax Hypo Half. It was a great day for the run although Point Pleasant Park was a complete sheet of ice. I'm going to attribute my slow time to that, and not to my lack of outdoor training. ;)

1 | 10:20
2 | 10:17
3 | 10:09
4 | 10:24
5 | 10:03
6 | 10:04
7 | 10:57
8 | 10:47
9 | 10:30
10 | 10:39
11 | 10:24
12 | 10:55
13 | 12:09 (icey hills at the end.. what can I say haha)
13.42 miles | 2:21:40 | 10:34min/mi

I'll be honest, I'm bummed with the time. I have been running a lot, albeit indoors on a treadmill, but my runs average 6-7 miles at 6.5-7.0mph pace. Oh well. The finisher's medal was pretty!

Next up is the Bluenose Half Marathon in May, which I want to run FAST. I'm done being slow. I want a sub-2 hour half, and I'll get it!

Sun Jan 18 - 6 mile run
Mon Jan 19 - 6 mile run + L230DS
Tue Jan 20 - L230DS
Wed Jan 21 - 6 mile run + L230DS
Thu Jan 22 - 4 mile run + L230DS
Fri Jan 23 - 30 mins elliptical + 30DS
Sat Jan 24 - 9 mile run + L230DS

Jan 11 Sun - 1/2 hour walk to gym & back but spin was cancelled
Jan 12 Mon - 6 miles + L2 30 DS
Jan 13 Tues - 40 minutes spin + L2 30DS
Jan 14 Wed - 6 miles + L2 30DS
Jan 15 Thurs - 4 miles intervals + L2 30DS
Jan 16 Fri - OFF
Jan 17 Sat - 3 miles
Jan 18 Sun - 6 miles
Jan 19 Mon - 6 miles + L2 30DS
Jan 20 Tue - L2 30DS
Jan 21 Wed - 6 miles + L2 30DS
Jan 22 Thu - 4 miles + L2 30DS

Realllly stressful week with getting back into the grind of the semester, switching in and out for classes, doing social committee stuff, etc.

Tues, Jan 7 - ran 5 miles + 30 day shred
Wed, Jan 8 - 30 day shred
Thurs, Jan 9 - off
Fri, Jan 10 - ran 6 miles, no shred :(
Sat, Jan 11 - ran 8 miles + 30 day shred

Day 6, Level 1 of the 30 Day Shred

5 miles on the treadmill, mostly at 5.6mph, some at 6.0
Walk to school & home from gym

Polar HR totals (for the run & walk home)
Kcals burned: 773 (40% from fat)
Max 175 (89% max), Avg 143 (73% max)

Just from glancing at my watch, my heart rate stayed around 159 for most of the run. This is lower than usual for me but a cool sign of progress!

Weekly Summary - week of Dec 28-Jan 3
* Ran 25.5 miles
* Burned 6,128 calories
* 6 days of strength training
* 1 cross training day

Jan 3rd, 2009:
8 miles treadmill run (@ 5.4mph) + walk to/from gym
Day 4, Level 1, 30 Day Shred

Jan 2, 2009(!):
5 miles on the treadmill @ the gym (+walk to/from gym; ~1.2 miles total)
Day 3, Level 1 of the 30 Day Shred

Day 2, Level 1, 30 Day Shred

Dec 31/08:
6.66 miles outside
Day 1, Level 1, Jillian Michaels 30 Day Shred

I went to the gym planning to do legs + 6 miles on the treadmill but they were all taken and it was gorgeous outside so I hit the roads!

5 min w/u spin bike

Legs
Walking lunges: 2 x 10/leg @ 20 lbs (IT band hurt while doing these)
Standing hamstring curls: 3 x 15/leg @ 20 lbs surgery leg, 15 lbs other leg (these also hurt my IT band)
Leg extensions: 1 x 10/leg @ 10 lbs (also hurt- not a good ITB day!)
Hip adductors: 3 x 20 @ 90 lbs
Calf raises: 3 x 20 @ 45 lbs

Abs
Torso twists: 2 x 15 @ 70 lbs

Polar HR Totals: 261 kcals burned (55% from fat); MHR 161 AHR 110

Cardio
6 miles outside
1 | 10:19
2 | 10:46
3 | 10:12
4 | 11:53
5 | 10:57
6 | 10:34
6.27 miles | 1:07:43
0.23 mi walking c/d

Polar HR Totals: 851 kcals burned (35% from fat); MHR 183 AHR 150

20 minutes "Yoga for Runners"

5 min w/u spin bike

Abs
Crunches on stab ball: 3 x 20
Bicycle crunches: 2 x 20
Reverse crunches: 2 x 10

Arms
Dumbell curls: 3 x 15 @ 12.5 lbs
Skull crushers: 3 x 15 @ 15 lbs
Lat pull downs: 3 x 15 @ 50 lbs

Cardio
45 minutes Arc Trainer, hill intervals, level 7

Totals
Kcals burned: 672 (45% from fat); HR Max 163 (83% max), Avg 135 (69% max)

Weekly Summary

* Ran 25.6 miles
* Burned 3,927 calories
* No strength training days
* No cross-training days

I did not meet all of my goals this week due to two unforeseen rest days (1 storm day + 1 bitterly cold day inwhich the gym was also closed) but overall considering it was Christmas, I think I did well. I am happy to have gotten the running in. I will workout tomorrow which normally would be a rest day to try and make up for this.

But baby it's cold outside

Today's run was done in -6 degrees celsius weather which felt like -12 with the windchill (15km/hr winds). I almost quit after the first mile because my hands started to freeze again (my Lululemon winter running gloves aren't cutting it!) but they warmed up, thankfully.

Lap times are slow because I didn't stop my watch at stop lights or when I walked across icey patches on the sidewalks. Once I warmed up I really enjoyed this run. It turned dark after the 4th mile and it was nice to run by the Christmas lights on one of my favourite running routes. Running through the water front felt like running on tundra! Overall, great run.

1 | 10:22
2 | 10:58
3 | 11:19
4 | 10:54
5 | 10:57
6 | 12:50
7 | 11:58
7.6 miles | 1:24:10
0.5 mi walking c/d | 9:14:27

Polar HRM Totals: 1056 calories (30% from fat); HR Max 175 (89% max), Avg 150 (76% max)

December 26th:
I bundled up and tried to run but needed the reminder that running will not happen for me when it is colder than -15 celsius outside. Today it was -19 with the windchill. I did not get far. :) Half a mile out and back before my hands froze!

1 | 9:39
1 mile | 9:39

Polar HRM Totals: 124 calories (45% from fat); HR Max 179 (91% max), Avg 142 (72% max)

Merry Christmas!

5 miles outside + c/d

Totals
Kcals burned: 664
HR: Max 184 (93% max), Avg 154 (78% max)

The gym was really busy today with everyone trying to squeeze in a workout because the facility is closed Christmas day and Boxing day. I am hoping the weather is decent so that I can get my runs in outdoors over the next couple of days! I have been dying to use the new outdoor gear I bought from MEC.

Cardio
13 minute w/u spin bike [waiting for a treadmill!]
6 mile run on the treadmill [first 3 miles @ .5% incline; some sprints] + .15 mi c/d [~70 minutes total]

Strength
Hip Adduction machine: 3 x 20 @ 90/90/70 lbs

My IT band has been fine all break. Thank goodness for ice, ibuprofen, stretching, and the hip adductor machine haha.

Totals
Kcals burned: 1066 (20% from fat)
HR: Max 189 (96% max), Avg 160 (80% max)

Monday was an unplanned rest day due to a major winter storm that hit and closed down everything- including the gym!

Tuesday:

Cardio
70 minutes treadmill (6.0 mile run [first 3 miles at 0.5% incline] + 0.4 mi c/d)

Strength
Bosu squats w/ 6 lb med ball: 3 x 10
Stability ball passes: 2 x 8

Totals
Kcals burned: 1117 (35% from fat)
HR: Max 193 (98% max), Avg 147 (75% max)

What a kick ass week!

* Logged 24.4 miles of running
* 2 solid cross-training days (1 spin, 1 arc trainer)
* 4 days of strength training

This week I want to hit 25 miles of running, 3 full body lifting days, and 2 days of cross.

Also, adding to my goals for 2009:

* Run 1,000 miles this year!

Just cardio today.

65 minutes treadmill (5.8 miles)

Totals
Kcals burned: 867
HR: Max 193, Avg --

One year!!

Ahhh I can't believe it!! Today was the one year anniversary since my ACL reconstruction. I savoured it during my workout today. I took the timd to consciously think about my knee and how awesome it felt. No pain at all. Strong. Things have really come full circle. I was at the gym around lunch time, and it was about that time a year ago that I woke up from surgery. I thought about my first physio appointment and how I could only bend my knee 30 degrees. I thought about how I was back in the gym at 5 weeks post-op, doing 10 minutes with no resistance on the spin bike and lifting upper body- whatever I could do so long as I was "working out". I thought about my first "run" on the treadmill at physio, 8 weeks post-op. One of the other patients had told me that I "ran funny". At best it was a hurried limp. But I kept at it; every second day (at 6am before class non the less) for one minute longer each time. Then, at 10 months post-op, I smashed my half marathon PR. Now, a year later, I'm enjoying being able to squat, crouch, bend, pivot, and RUN without pain. I'm planning my first marathon. I am thrilled. It is amazing what you can do when you put your mind to it.

5 mins w/u on spin bike

Walking lunges: 3 x 10/leg @ 20 lbs
Incline db chest press: 3 x 10 @ 25 lbs
Seated incline db curl: 3 x 10 @ 25 lbs
Lying overhead tricep press (bar): 2 x 10 @ 20 lbs (hard!)
Lat pull downs: 3 x 10 @ 55/55/40 lbs
Shoulder press on the ball: 3 x 10 @ 20 lbs
Bicycle crunches: 3 x 25
Hip Adductors: 2 x 20 @ 90 lbs

45 minutes Cybex Arc Trainer, hill intervals, level 7
10 minutes Stair Master, levels 6-8

Totals
Kcals burned: 810 (40% from fat)
HR: Max 178 (90% max), Avg 132 (67% max)

5 minutes w/u spin bike

I was going to do legs today but they had just cleaned the floor and I did not want to risk any type of knee damage so I did some squats and ran a bit longer instead.

Squats w/ med ball: 3 x 10 @ 6 lbs

Cardio
65 minutes treadmill (5.5 mi run + c/d)

Totals
Kcals burned: 930

Fitness Goals for 2009

This has been an incredible year for me fitness wise. It was the first year since 2004 (when I injured my knee) that I have been able to run pain free. I owe much of my sanity to my amazing physiotherapist and surgeon. These people fixed me and gave me quality of life back.

This year I ran a PR half marathon, a 10k, and a 5k in addition to many training runs. Physique wise, I'm at a weight that is normal for me but I would like to lose 5-10lbs. I have hovered around 152 lbs for the past 5 years. I don't want to weigh in the 150's anymore. My body looks better in the 140's so I'm going to go there and stay there. Knowing my body, the first five pounds I could get rid of relatively easy by running 20-25 miles a week and avoiding fast food, junk, and alcohol. The challenge will be the other 5. That will require scruitinizing my diet in addition to running like a mad woman. I'm ready to do it. Here is my plan of action (which I have already started! Why put off for tomorrow what can be done today?):

* Burn 5,000 calories/week
- Run at least 3 days a week
- Spin at least 1 day a week
- Walk instead of taking the bus as much as possible
* Prevent injury, promote strength, soothe stress
- Go to a strength class at the gym at least 1 x week
- Strengthen adductors at least 3 x week to prevent return of ITBS!
- Do IT band stretches whenever I run
- Try a hot yoga class
* Eliminate binge drinking (this is huge for me; I am very vulnerable to peer pressure and that is the ONLY reason I binge drink. I'm done.)
* In furtherance to that, limit alcohol at social events (i.e. law firm functions) to one glass of red with dinner.
* Monitor caloric intake
- Knowledge is power. Food diary. Every day. Not just when I fall off the wagon.
* Take measurements on the first of every month
- I used to be good with this but not as of late. Need to get back at it!
* Keep this blog updates
- I enjoy reading my own archives to analyse progress.
* Run a sub-60 minute 10k in 2009
* Run a sub-55 minute (!!) 10k in 2009
* Run the Freeze Your Gizzard Half Marathon in February 2009
* Run the Bluenose Half Marathon in May 2009
* Run the Prince Edward Island Marathon in October 2009
- I have run the half marathon twice now, and will have run two other halfs by this time. I'm ready.

I am very grateful for my current state of health and ready to push my body to new limits this coming year!

So yesterday I managed to break my baby toe (before the gym!). I stubbed it on my mother's hope chest and heard it make a big crack. I took my sock off later because it was hurting and day and low and behold I had a nice black toe! This frustrates my fitness plans but I think I can still manage. I can definitely spin, and I ran 5k yesterday without hurting myself.

Today I thought I should take a day off running (I have ran the past 4 days in a row) and do some lighter cardio. I did this spinning workout.

Totals
Kcals burned: 638 (40% from fat)
Time: 60 mins
HR: Max 180 (91% max), Avg 137 (70% max)

5 minute warm-up on the spink bike (going from gears 5-9)

Shoulders
Overhead press on the stability ball: 3 x 10 @ 10 lbs
Lat raises: 3 x 10 @ 10 lbs

Abs
Bicycles: 2 x 24
Crunches on stability ball: 2 x 15

Cardio
40 minutes treadmill (3.1 mi run with a couple hills and sprints because I was bored + c/d)
10 minutes Arc Trainer, hill intervals, level 7

Totals
Time: 82 mins
Kcals: 782 (45% from fat)
HR: Max 188 (95% max), Avg 151 (77% max)

Warm-up: 5 mins on the spin bike (going up a gear per minute)

Biceps
Barbell curls: 3 x 10 @ 30 lbs
Concentration curls: 3 x 10/arm @ 10 lbs

Triceps
Cable push-downs: 3 x 10 @ 20 lbs
Skull crushers: 3 x 10 @ 15/12.5/12.5 lbs
Kickbacks: 2 x 10 @ 7.5 lbs

Cardiooo
60 minutes treadmill (5 mile run + c/d)

Totals
Kcals burned: 1003

5 minutes warm-up on the spin bike (going up a gear each minute)

Back
Lat pull-downs: 3 x 10 @ 55 lbs
Seated cable rows: 3 x 15/10/10 @ 25/40/40 lbs
Bent over row: 3 x 10 @ 20/30/25 lbs

Chest
Incline dumbell press: 3 x 10 w/ 12.5lbs dbs
Flyes on stability ball: 3 x 10 w/ 10lb dbs

Cardio: 5 mile treadmill run (55 minutes) + cooldown

Totals
Time: 90ish minutes
Kcals burned: 912 (35% from fat)
MHR 189 (96% max), AHR 139 (71% max)

30 mins Cybex hill intervals, level 6
25 mins treadmill (15 running, 10 walking)

Bosu squats w/ 6 lb med ball: 3 x 15
SS with:
pushups on inverted bosu: 1 x 5 full push-ups, 2 x 10 girly push-ups

Walking lunges: 2 x 10/leg @ 20 lbs

Standing hamstring curls: 2 x 10/leg @ 25 lbs

Leg extensions: 3 x 10/leg @ 30 lbs

Hip adductors: 2 x 20 @ 90 lbs

Torso twists: 2 x 15/side @ 30/50 lbs

Stability ball passes: 2 x 10

Stretching

Totals
Time: 1:40:29
Kcals: 938 (40% from fat)
MHR 188 (95% max), AHR 149 (76% max)