May 22, 2011
Its my brother's 78th birthday today and he defies any images of "old". In his case age is just a number. He still does his Air Force exercises everyday, takes an acute interest in everything going on in the world and takes time to play - be it golf, walking the dog, or travel. He is an inspiration to me.
Today was long run - 85 minutes. I did 87 minutes. Went to Beaver Lodge lands and ran the trails there. I wore my trail running shoes and I was still able to keep my form while running. I kept thinking of running behind Dave through those trails and how light he was on his feet, even though he was carrying about 25 lbs of body weight more than when he was in training.
I wore my heart rate monitor and my heart rate varied between 140 and 151. I think the highest it went was to 153. Those are within the range of what it should be for my "easy" runs. I ran with 2 small flasks of water in my fuel belt and consumed 2 Mentos on way to Beaver Lodge lands and two around the 1 hour mark. Took sips of water about every 15 minutes and only consumed about 6 ounces.
Had to do my usual break about 20 minutes into the run. Thank goodness for bushes. Now my feet are sore, but my knees feel pretty good and that is my weak spot.
Food consumed today: Weight today: 158 lbs.
8:30 coffee with milk
10:00 protein drink
12:00 whole wheat bun with peanut butter and banana
1/2 cup coffee with milk
2:30 2 mentos
3:00 2 mentos
4:00 glass chocolate milk
5:30 chicken breast, rice, lettuce, cucumber, carrots, salad dressing, rhubarb crisp and strawberry icecream
6:30 3 mentos
8:30 5 baby carrots
Sunday, 22 May 2011
Wednesday, 18 May 2011
Arrrgggg
May 18, 2011 Wednesday Speedwork
Dreading this workout all day. Finally got myself down to the Seawalk at 8:15 pm. Decided to incorporate some walking into my routine tonight so to warm up did 2:30 run/1:00 walk. First km did 3:00/1:00 and time was 6:15. Second km did 2:30/1:00 and time was 6:06. Third km did 3:30/1:00 and time was 6:17. Noticed that I was way more relaxed by third km and that is probably why I forgot to take walk break earlier.
Did the whole workout at 85 paces per minute. It was feeling easier tonight.
Once home did 7 minutes cycling/planks front and sides, 7 minutes cycling/10 pushups, 20 crunches, 20 elbow to knee crunches, 7 minutes cycling. This equaled 21:05 cycling, 12.24 km and 290.6 calories burned. (My goal was to burn at least 260 to account for 1/2 the 100 gram chocoate bar I ate at lunch today).
Talked to Jerry about my running. He said he thinks that getting my weight down is as important as my runs. I seem to be able to pull off my races with minimal training but my weight is a real problem. I finally hit below 160 today - 159.5. Tomorrow I will start keeping a food journal.
May 17, 2011 Tuesday was a missed run.
Dreading this workout all day. Finally got myself down to the Seawalk at 8:15 pm. Decided to incorporate some walking into my routine tonight so to warm up did 2:30 run/1:00 walk. First km did 3:00/1:00 and time was 6:15. Second km did 2:30/1:00 and time was 6:06. Third km did 3:30/1:00 and time was 6:17. Noticed that I was way more relaxed by third km and that is probably why I forgot to take walk break earlier.
Did the whole workout at 85 paces per minute. It was feeling easier tonight.
Once home did 7 minutes cycling/planks front and sides, 7 minutes cycling/10 pushups, 20 crunches, 20 elbow to knee crunches, 7 minutes cycling. This equaled 21:05 cycling, 12.24 km and 290.6 calories burned. (My goal was to burn at least 260 to account for 1/2 the 100 gram chocoate bar I ate at lunch today).
Talked to Jerry about my running. He said he thinks that getting my weight down is as important as my runs. I seem to be able to pull off my races with minimal training but my weight is a real problem. I finally hit below 160 today - 159.5. Tomorrow I will start keeping a food journal.
May 17, 2011 Tuesday was a missed run.
Monday, 16 May 2011
Cadence - what's the best?
May 16, 2011 Monday 96 days to go
Today was 15 minutes easy - I did 17 minutes. Have been working on cadence - upped my cadence to 85 steps per minute. Apparently 90 steps is ideal. I found that 85 wore me out. I can't figure out how to do an easy run with 85 steps per minute. I was at 83 last week and got used to it so maybe I will back down to 84 for tomorrow.
Still working on form. Keeping a mid-foot strike with relaxed forward lean is a challenge for me. I tense up and it all falls apart. Guess that is why one practices.
Have been reading about Galloway's method of running for marathons. He recommends walking breaks. If I aim for a 4:59:00 marathon I will be running about 2:15 minutes and walking 1 minute. Will have to read more about this.
May 15, 2011 Sunday.
Was at Mother-Daughter Camp at Camp Homewood so did my long run on Quadra Island. Forgot how hilly it is.Misjudged my out and back timing so only got 55 minutes of actual running in - not the 80 I had planned.
May 14, 2011 Saturday Quadra Island
Easy run 15 minutes. It was more like a fast walk than run and a little longer than 15 minutes.
May 13, 2011 Friday
5 minutes easy, 20 minutes approx 6:40/km, 5 minutes easy
Ran from ferry to Tyee spit and back. Overload on 4:30 ferry so it was a perfect opportunity to fit run in.
May 12, 2011 Thursday.
Decided to consider Wednesday's miss a real miss instead of trying to play catchup. Dave used to talk about a workout missed being a miss.So - did my Thursday easy 15 but I thought it was easy 20 so actually did easy 19.5 minutes.
Today was 15 minutes easy - I did 17 minutes. Have been working on cadence - upped my cadence to 85 steps per minute. Apparently 90 steps is ideal. I found that 85 wore me out. I can't figure out how to do an easy run with 85 steps per minute. I was at 83 last week and got used to it so maybe I will back down to 84 for tomorrow.
Still working on form. Keeping a mid-foot strike with relaxed forward lean is a challenge for me. I tense up and it all falls apart. Guess that is why one practices.
Have been reading about Galloway's method of running for marathons. He recommends walking breaks. If I aim for a 4:59:00 marathon I will be running about 2:15 minutes and walking 1 minute. Will have to read more about this.
May 15, 2011 Sunday.
Was at Mother-Daughter Camp at Camp Homewood so did my long run on Quadra Island. Forgot how hilly it is.Misjudged my out and back timing so only got 55 minutes of actual running in - not the 80 I had planned.
May 14, 2011 Saturday Quadra Island
Easy run 15 minutes. It was more like a fast walk than run and a little longer than 15 minutes.
May 13, 2011 Friday
5 minutes easy, 20 minutes approx 6:40/km, 5 minutes easy
Ran from ferry to Tyee spit and back. Overload on 4:30 ferry so it was a perfect opportunity to fit run in.
May 12, 2011 Thursday.
Decided to consider Wednesday's miss a real miss instead of trying to play catchup. Dave used to talk about a workout missed being a miss.So - did my Thursday easy 15 but I thought it was easy 20 so actually did easy 19.5 minutes.
Wednesday, 11 May 2011
Discouraged
May 11, 2011 101 days to go.
Didn't get out for a run today. Today is speedwork day. All day I fought about whether to run or not. My knees are not hurting as much as yesterday, but I feel very vulnerable. It poured rain alot of the day. Around 8:00 pm a rainbow came out and I seriously considered it for a moment, but then not.
May 10, 2011 Easy 20 minutes
Knees are really sore. Spent alot of time icing them. No run today.
May 9. 2011 Easy run 15 minutes
Once again thankful for the 15 minutes easy run after a long run. Went to 6th and back - 16 minutes. Stopped at Jen and Jer's on the way home to watch the 3rd period of the hockey game. Canucks won. Go Canucks!
May 8, 2011 Sunday Long run 75 minutes Mother's Day
Woke up at 6:00 am and wrestled with my warm bed for half an hour. Finally decided to get my long run in before the festivities of Mother's Day and then church. Ran along the seawalk going a pace average 8 minutes per kilometer. Had to make 2 pottie stops. Stomach a bit queezy. Thank goodness the toilet was unlocked as it could have been a disaster otherwise. Came home and iced my knees. Iced them several times throughout the day.
May 7, 2011 Saturday. Sopposed to be easy run, but I did tempo run.
Tempo run along the seawalk - 5 minutes easy, 15 minutes pace about 6:35 per km then 5 minutes easy. I added a bit to beginning and end of run so did another 10 minutes easy.
May 6, 2011
Didn't get out the door early and then the day took over. Band concert tonight. Decided to do tempo work Saturday.
Didn't get out for a run today. Today is speedwork day. All day I fought about whether to run or not. My knees are not hurting as much as yesterday, but I feel very vulnerable. It poured rain alot of the day. Around 8:00 pm a rainbow came out and I seriously considered it for a moment, but then not.
May 10, 2011 Easy 20 minutes
Knees are really sore. Spent alot of time icing them. No run today.
May 9. 2011 Easy run 15 minutes
Once again thankful for the 15 minutes easy run after a long run. Went to 6th and back - 16 minutes. Stopped at Jen and Jer's on the way home to watch the 3rd period of the hockey game. Canucks won. Go Canucks!
May 8, 2011 Sunday Long run 75 minutes Mother's Day
Woke up at 6:00 am and wrestled with my warm bed for half an hour. Finally decided to get my long run in before the festivities of Mother's Day and then church. Ran along the seawalk going a pace average 8 minutes per kilometer. Had to make 2 pottie stops. Stomach a bit queezy. Thank goodness the toilet was unlocked as it could have been a disaster otherwise. Came home and iced my knees. Iced them several times throughout the day.
May 7, 2011 Saturday. Sopposed to be easy run, but I did tempo run.
Tempo run along the seawalk - 5 minutes easy, 15 minutes pace about 6:35 per km then 5 minutes easy. I added a bit to beginning and end of run so did another 10 minutes easy.
May 6, 2011
Didn't get out the door early and then the day took over. Band concert tonight. Decided to do tempo work Saturday.
Thursday, 5 May 2011
Heart Rate Monitor
May 5, 2011 Thursday 107 days to go
Easy day - 15 minutes. I tried something I haven't done for awhile. I used my heart rate monitor. Also used the metronome. Ran to 80, matching every beat and found that my heart rate stayed between 130 and 140 except when running up the hill when it went to 155. Not sure how to use this information, but it was interesting. I will have to get a resting heart rate to see if it changes over the course of my training.
Easy day - 15 minutes. I tried something I haven't done for awhile. I used my heart rate monitor. Also used the metronome. Ran to 80, matching every beat and found that my heart rate stayed between 130 and 140 except when running up the hill when it went to 155. Not sure how to use this information, but it was interesting. I will have to get a resting heart rate to see if it changes over the course of my training.
Wednesday, 4 May 2011
Get the run in first
May 4, 2011 108 days to go.
I can see why its best to get the run in before the day gets going. Otherwise the rest of the day is spent trying to figure out when to fit it in and often as not, it doesn't happen.
Today, I got out for my speedwork after lunch. Had done some deliveries and the last one took me close to home so took advantage of the situation.Went to the seawalk.10 minutes warmup, 1 km 5:57, 3 minutes recovery, 1 km 6:02, more recovery walking and running. I was out altogether for about 40 minutes.
Just got in the door, the phone rang and I was needed at work immediately. Drove my sweaty self down - still in shorts, top, running shoes. Ended my work day with a lab coat over my running gear - firstly for warmth and secondly for an attempt to look a little more professional.
Still working with a metronome to keep a steady pace. It seems when I am running easy the pace is too fast then when I am running fast, the pace is too slow. Right now I am working on 80 beats a minute.
Concentrated on my footstrike too. If I land on the ridge on the bottom of my shoes, it really does propel me forward and the footstrike seems lighter. My weight is an issue with my "lightfootedness". I am still 160 lb and I haven't gotten into a routine or plan on how to rectify that.
Will get to bed early tonight to get my run in first thing tomorrow morning.
I can see why its best to get the run in before the day gets going. Otherwise the rest of the day is spent trying to figure out when to fit it in and often as not, it doesn't happen.
Today, I got out for my speedwork after lunch. Had done some deliveries and the last one took me close to home so took advantage of the situation.Went to the seawalk.10 minutes warmup, 1 km 5:57, 3 minutes recovery, 1 km 6:02, more recovery walking and running. I was out altogether for about 40 minutes.
Just got in the door, the phone rang and I was needed at work immediately. Drove my sweaty self down - still in shorts, top, running shoes. Ended my work day with a lab coat over my running gear - firstly for warmth and secondly for an attempt to look a little more professional.
Still working with a metronome to keep a steady pace. It seems when I am running easy the pace is too fast then when I am running fast, the pace is too slow. Right now I am working on 80 beats a minute.
Concentrated on my footstrike too. If I land on the ridge on the bottom of my shoes, it really does propel me forward and the footstrike seems lighter. My weight is an issue with my "lightfootedness". I am still 160 lb and I haven't gotten into a routine or plan on how to rectify that.
Will get to bed early tonight to get my run in first thing tomorrow morning.
Tuesday, 3 May 2011
"Back in the Saddle Again"
Wow, when one gets out of sync it is really hard to get back in. My new standby quote is:
Day 9 April 26, 2011
Easy day - 15 minutes. Rode my bike to and from work.
Day 10 April 27, 2011Speedwork
Knees are sore - took day off. Rode bike to and from work
Day 11 April 28, 2011
Another day off - knees still sore. Rode bike to and from work.
Day 12 April 29, 2011
Yet another day off because of knees. Talk to Jerry. Knee soreness coincides with me riding bike to work. Going to work is fine - its downhill. Coming home takes some low gear work. Jerry has read that that can be hard on knees if out of practice. Will give bike riding a break.
Day 13 April 30, 2011 Saturday
Down to the seawalk for my speedwork. 10 minutes easy, 2 x 1 km hard with 3 minutes recovery in between, then about 6 minutes cooldown. My watch quit so I'm not sure of pace, but I think it was under 6 minutes per km.
Iced knees as soon as I came in the door and iced them several more times throughout the day.
Day 14 May 1, 2011 Sunday Long run
What a glorious day. I ran along the seawalk beside the ocean in the sunshine. There were lots of people walking, running, cycling greeting each other as they passed. It really felt like the promise of Spring. Ran 70 minutes then came home and iced knees. Again, continued with the icing several more times that day.
Jerry and I reviewed my program Sunday night and decided that this week would be a repeat of last week since I missed my tempo run. My long run will be 5 minutes longer.
Day 15 May 2, 2011 Monday Easy run
Did my 15 minutes easy and followed up with icing my knees.
Day 16 May 3, 2011 Tuesday Easy run
Another easy 15 minutes followed by icing my knees. Haven't got back to the stationery cycling after run yet, but my knees are feeling better. Haven't got back to the first thing out the door by 7:00 am either. Its been more like sleep in after the alarm goes, listen to the news, drink coffee, then go. Then be late for work. News has been interesting however. First the death of Bin Laden and then this morning the final results of the Canadian election - majority Conservative government, NDP opposition, Green Party with a representative, Bloc wiped out with only 4 seats and Liberals only 37 seats. What a shakeup in our government! Who would ever have imagined this a month ago!
Even if the activity is less vigorous than it had been before, or if your schedule is tight and it cannot be done for long, exercise anyway. Something is always better than nothing, and even short runs or walks help to retain the habit.
So since my last post Day 8 Easter Monday:Day 9 April 26, 2011
Easy day - 15 minutes. Rode my bike to and from work.
Day 10 April 27, 2011Speedwork
Knees are sore - took day off. Rode bike to and from work
Day 11 April 28, 2011
Another day off - knees still sore. Rode bike to and from work.
Day 12 April 29, 2011
Yet another day off because of knees. Talk to Jerry. Knee soreness coincides with me riding bike to work. Going to work is fine - its downhill. Coming home takes some low gear work. Jerry has read that that can be hard on knees if out of practice. Will give bike riding a break.
Day 13 April 30, 2011 Saturday
Down to the seawalk for my speedwork. 10 minutes easy, 2 x 1 km hard with 3 minutes recovery in between, then about 6 minutes cooldown. My watch quit so I'm not sure of pace, but I think it was under 6 minutes per km.
Iced knees as soon as I came in the door and iced them several more times throughout the day.
Day 14 May 1, 2011 Sunday Long run
What a glorious day. I ran along the seawalk beside the ocean in the sunshine. There were lots of people walking, running, cycling greeting each other as they passed. It really felt like the promise of Spring. Ran 70 minutes then came home and iced knees. Again, continued with the icing several more times that day.
Jerry and I reviewed my program Sunday night and decided that this week would be a repeat of last week since I missed my tempo run. My long run will be 5 minutes longer.
Day 15 May 2, 2011 Monday Easy run
Did my 15 minutes easy and followed up with icing my knees.
Day 16 May 3, 2011 Tuesday Easy run
Another easy 15 minutes followed by icing my knees. Haven't got back to the stationery cycling after run yet, but my knees are feeling better. Haven't got back to the first thing out the door by 7:00 am either. Its been more like sleep in after the alarm goes, listen to the news, drink coffee, then go. Then be late for work. News has been interesting however. First the death of Bin Laden and then this morning the final results of the Canadian election - majority Conservative government, NDP opposition, Green Party with a representative, Bloc wiped out with only 4 seats and Liberals only 37 seats. What a shakeup in our government! Who would ever have imagined this a month ago!
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