Sunday, November 30, 2008

November 30th

Happy 25th birthday to another one of my babies. How can I have a kid who's 25?? I just don't understand this aging thing. I don't feel that old...

Well it's the end of the November Challenge, and for me, it finished with a whimper (and a whine.) It started with a crappy run last weekend, and then a sudden hit from a bad case of laryngitis. I have booked off sick tomorrow and I'm still not feeling well nor do I have much of a voice, integral in my job.

I did do 30 minutes of Yoga tonight, which felt good but was punctuated with bouts of coughing. But sad to say, I missed several days of exercise. I don't think it's a good idea to workout too hard, or go for a run when you're sick though. We need to take care of our bodies, right?!

Here are my totals from Beginner Triathlete:

November's totals:
Bike: 2h 00m
Run: 6h 32m 05s - 49.95 KM
Strength: 2h 21m
Aerobics: 40m
Hiking: 1h 30m
Volleyball: 45m
Walking: 20m
Yoga: 5h 55m
Total hours: 24:05

My goal of 30 minutes a day is equal to 15 hours of exercise in the month - I managed to beat that by 9 hours, even if I didn't workout every single day. I also know that I worked out MANY more days than I would have normally in November. So it's still a win in my mind. Plus, I'm rockin' that pushups challenge. I can do 23 pushups in a row now - pretty good for me! Week 4 starts on Monday!

I'd love to hear how everyone else did with this month-long challenge! Let me go back into the archives and refresh my memory.

Originally, we had:


all from Twitter.

Later in the month,


all joined in from the Runcast TV challenge.

And of course there are all my buddies from Beginner Triathlete, where the whole idea began. Those guys don't read my blog, but I do know Paul stuck with the challenge most of the month.

Thanks to everyone who joined in and helped to encourage one another in the various places that we chat.

Beginner Triathlete has started a new challenge for December. I am going to allow myself one rest day a week and aim for 30-45 minutes of exercise every day. If I could do it in November, I'm pretty sure I can do it again in December.

Anyone want to join me? :)

Cutting and pasting this from my BT log:

November Challenge Exercise
30 minutes a day EVERY DAY this month.

1 - Run 40:49
2 - Yoga 20:00, Pushups/Crunches 10:00
3 - Aerobics 20:00, Trainer 30:00
4 - Run 32:37
5 - Yoga 30:00
6 - Yoga 20:00, Pushups/Crunches 15:00
7 - Run 32:18, Yoga 20:00
8 - Walk 20:00 eye very painful today
9 - Yoga 40:00, Run 50:19, Pushups/Crunches 15:00
10- Trainer 30:00
11- Run 26:00 Yoga 20:00
12- Upper body 30:00, Trainer 30:00, yoga 20:00
13- Yoga 30:00
14- Upper body 30:00
15- Run 47:30
16- Trainer 30:00, Yoga 20:00
17- Aerobics 20:00, Yoga 20:00
18- Run 38:40, Yoga 20:00
19- Upper body 30:00
20- Run 38:07, Yoga 20:00
21- Volleyball 45:00
22- Run 1:00:51, Yoga 20:00, PU 19
23- Hiking 1:30:00, Yoga 20:00
24- Upper body 40:00, Yoga 20:00
25- Crappy Run 24:24 whining 6:00
26- Upper body 40:00
27- Sick :(
28- Sick
29- 65 pushups and 100 crunches (Still sick)
30- Yoga 30:00 (Still sick argh)

Saturday, November 29, 2008

November 29th

I felt pretty crappy this morning but once I got up, took some ibuprofen, and walked around around a bit to clear my sinuses, I felt better. My voice is back to a rasp today, much better than the whisper, but I've tried not to use it too much today. (And everyone who knows me in real life can stop rolling their eyes...)

I did Week 3, Day 3 of the 100 pushups challenge, plus 100 crunches.

11+13+9+9+23=65 pushups.

It's not 30 minutes but it's all I'm going to do tonight.

My little guy is home this weekend for a change, so he made dinner, under my supervision. He loves cooking and can already cook quite a few things. He'll make a good husband some day. Tonight he made penne with chicken, mushrooms, tomatoes, and cheese. It's cooking now and smells delish! I put the recipe on my blog.

I hope I feel better tomorrow...

Oh, I almost forgot, I bought new runners today. I tried on about 5 different pairs but ended up buying the same ones I already have - Saucony Pro-Grid Triumph 4. They were the only ones that felt good, AND they were on sale because they were last year's model. What's not to like about that?!

The old ones, which have about 640 km on them, are on the left. They don't look as dirty in that picture as they are in real life. I guess I'll have to move my speed laces over to the new shoes. As you can see on the old shoes, I also have to start lacing my shoes higher up than usual, because I get pain on the top of my foot if there is any pressure there at all.

Sad to say, I did not go for my long run today but I may go for an easy short run to break them in tomorrow.

Friday, November 28, 2008

November 28th

Still sick. I went to work but I shouldn't have. I had no voice at all and I thought I was doing ok by whispering all day (using my mic) only to find out that it's the worst thing you can do for laryngitis. I am going to try hard not to talk this weekend (year right) and hopefully get my voice back in shape by Monday. I promised the vice-principal that I wouldn't come to work if my voice wasn't back.

My daughter came over for her birthday dinner and then I got into my PJ's and tried to stay warm and rest my voice. No energy to work out tonight.

Sorry to anyone who was feeling encouraged by me. Hope you're all doing well!

Thursday, November 27, 2008

November 27th

Weird thing happened last night. I felt great as I finished up with my pushups and weights and then sat down at the computer for a while. Had a bit of a tickle in my throat and started coughing a little. By the time I went to bed a couple hours later, I had almost no voice at all. I was achey and had minor chills.

This morning, I felt ok, but my throat was sore and my voice was very raspy. I was starting to lose it completely be the end of the morning so I went out at noon and got a video to show the kids for the afternoon so I didn't have to talk. Since we had just finished reading Charlie and the Chocolate Factory, it was perfect timing.

It was a long day because we had a staff meeting after school and then I got a call from the orthodontist to say that if I could come in tonight to get my impressions done, they could put on my braces next Wednesday instead of waiting until January. On one month earlier, means off one month earlier. It'll also mean I won't eat so much crap over the holidays. :)

By the time I got home from work, it was close to six and I felt lousy and tired. I had a sandwich for dinner and knew for sure I wasn't going out for my run, not even a short one. I have chills and aches and pains, my foot still hurts, and it would just be stupid to run today.

Tonight, my throat is sore, and I'm really not feeling very well. After a day of talking, my voice is pretty much non-existent right now and my head hurts.

I think tonight I am going to have to bail on the workout. Four days left. So close, and yet from here, it seems so far. I just don't think I have it in my do 30 mintues of yoga. Unless I don't do any that requires my head to be down.

What to do, what to do? I HATE caving.

I am going to have a bath and who knows, maybe I'll be able to find it in me to do a little after I warm up. Cross your fingers, but if I don't do the workout, I guess it just wasn't meant to be....

Update: Just heading to bed after some neo citron. It's 11:45 and I did not do yoga. I feel depressed - there were only 4 days left in the challenge. :(

Wednesday, November 26, 2008

November 26th

Week 3, Day 2 of the 100 pushups challenge (10 minutes)
Plus 100 crunches and 2X30 plank and 2Xplank with leg and arm lifts

5 sets -
10•12•8•8•22 = 60 in total.

5 sets of 20 crunches - between the pushup sets - 60 regular, 40 bicycle

Plank - 2 X 630 seconds (down from 30 on Monday ?)
Plank with 20 leg lifts (alternating by 2's)
Plank with 10 arms lifts (alternating)


Upper Body Strength workout with 3-8 lb hand weights
- (30 minutes)

3 sets of 15 reps in this order.
1:00-2:00 rest between sets.

tricep kickbacks - 8•5•8
bicep curls - 8•5•8
hammer curls - 8•5•8
shoulder press - 5•5•5
lateral raises - 3•3•3
flies - 3•3•3 (+10 squats halfway thru each set)
french press - 16•16•10


Top of my foot is still tender. Might not be able to run tomorrow. I know from experience I have to wait until the tenderness is gone or it only gets worse.

Shins are sore too. :P

Tuesday, November 25, 2008

November 25th

You know how sometimes you don't feel like exercising but then you tell yourself to suit up and get out there for just 10 minutes, and then you start to feel awesome, and it turns out to be your best run ever?

Well that didn't happen to me tonight.

I was pretty tired but I was excited to go out for my run tonight. I was optimistic that my legs would feel pretty good after my long run Saturday (and two days rest), and prove that I was finally over the pain crap.

But as soon as I got out on the road, I knew there were going to be problems. The top of my left foot was very tender and sore for some reason. Thinking back, I remember tightening up the speed laces on my shoes last run. The right shoe had been getting a little sloppy so I fixed it and then went ahead and tightened the left shoe as well. It felt a bit too tight but not in a big way so I left it. Bad move. It felt fine on Saturday whie I was running, but as soon as I put my shoes on today, I could feel the tenderness and knew I had gone too far. I tried to run it out but it only got worse as I ran.

In addition, my shins were pretty darn sore too, worse than they've been in a long time. I ended walking every 5 minutes instead of every 10, and I only did 1 km loops around the block instead of running further away because I wasn't sure how long I could (should) tough it out.

By the time I was half way around my 3rd loop, my left foot hurt so much I had to walk, and then I finally have to take left the shoe off to relieve the pressure. Well there I was, limping along with one shoe on and one shoe off - that seemed dumb, so I took the other one off too and walked back home in my socks. It was dark and only 3C but my feet weren't too cold and I was careful to stay on the sidewalk and watch where I was stepping.

So, I bailed on my run and only finished 2.63 km, in 24:24, more walking than running I think.

Argh! I get SO $ %&^%#^&^ frustrated. EVERY time I ramp up my mileage a little, or do a longer run, I have problems. I really thought that with my full Galloway-style warm ups for the past 3 weeks, walking for one minute every 10 minutes of running, and doing yoga after every run, I was finally getting past the pain part.

I will continue to do yoga tonight and tomorrow and they try a short, easy run on Thursday. Please, please, let it feel ok. This Saturday I am only supposed to run 6km so that it probably for the best.

I really feel like I am going backwards though.

My average runs used to be 5km in about 30 minutes.

I did my first 5km in 26:17 (June 2007) and a year later, my 2nd 5km in 26:26.

Shin problems started up after that and I could only manage 46:17 for my 8km, and 29:45 for my tri 5km.

Then my Zen Run 10k was even worse at 1:08:07.

I often feel like I'm NEVER going to be able to get my mileage up enough to do a half ironman.


OK, whining over. Keep at it. Don't give up. Keep at it. It'll come. Some freaking way.

Oh, and I'm still 25 for 25. I did a bunch of aerbocis this morning so that makes up for my less-than-30 minute run tonight. I will also do do yoga tonight too.

Monday, November 24, 2008

November 24th

I started off the day doing 20 minutes of aerobics and strength stations with my kids in the gym. I probably shouldn't have done the 10 pushups because I have to do my pushups challenge tonight. Week three is going to be tough.

I used Saturday to do the end of week 2 test and pushed myself to do 19. That means I am ready to start week 3 but it's going to be really tough I think because my upper back is tight and sore between my shoulder blades and I'm still stiff.

Week 3 pushups challenge looks like this:

M - 10•12•7•7•9+ (:60+ rest)
W - 10•12•8•8•12+
(1:30+ rest)
Sa- 11•13•9•9•13+ (2:00+ rest)

My workout for today:

Week 3, Day 1 of the 100 pushups challenge
(10 minutes)
Plus 100 crunches and 2X45 plank and 2Xplank with leg and arm lifts

5 sets -
10•12•7•7•20 = 56 in total.

5 sets of 20 crunches - between the pushup sets - 40 regular, 40 bicycle, 20 ball

Plank - 2 X 60 seconds (up from 45 last week)
Plank with 20 leg lifts (alternating by 2's)
Plank with 10 arms lifts (alternating)


Upper Body Strength workout with 3-8 lb hand weights
- (30 minutes)

3 sets of 15 reps in this order.
1:00-2:00 rest between sets.

tricep kickbacks - 5•8•8
bicep curls - 5•8•8
hammer curls - 5•8•8
shoulder press - 5•5•5
lateral raises - 3•3•3
flies - 3•3•3 (+10 squats halfway thru each set)
french press - 10•16•16


Yoga for Runners - 20:00
From the Yogamazing Podcast

Download from itunes now. I love it!

Sunday, November 23, 2008

November 23rd

Well they say it takes 3 weeks to develop a habit and I think that may be true!

I have been working my butt on my report cards all weekend and only took a break long enough today to take the dogs for a long hike in the hills behind my house. My shins and butt muscles were aching from yesterday's run and climbing up hills didn't help much I'm sure but it was a beautiful, cold, sunny day and it was good to get out for some fresh air.

After the hike, I got back to work, then headed down to school to do my daybook and then did my grocery shopping. Finally had dinner after 7pm.

I'm still feeling stiff so I did 20 minutes of yoga this evening as well.

I still need to proofread my report cards and make one minor change to them so I can print them off at school tomorrow.

After that, I'm going to have a hot bath and go to bed early.

23 for 23!

Saturday, November 22, 2008

November 22nd

Did 2 hours of school work this morning, then went out for my long run. It's sunny and almost warm, at 7C. I took Angel for the first 3km loop and my shins were hurting for awhile but they settled down later. I dropped off Angel and then took Gabe for the 2nd 3km loop, and then I ran two more single km loops alone to finish off. By the last few kms, my knee was starting to hurt so I started to walk a little more often - about 1 min every 5.

8km - 1:00:51

I did yoga for 20 minutes when I got home and then did the end of Week 2 pushups test. I was surprised to find I could do 19 in a row! Probably just as well I didn't do more though or I'd have to do level 2 instead of level 1. I will start Week 3 tomorrow.

Now it's time to get back to marking and report cards. It'll be a marathon weekend I think.

Friday, November 21, 2008

November 21st

I'm still in.

45 minutes of fun staff tournament volleyball after school. Not much of a workout but hey, it's Friday!

Thursday, November 20, 2008

November 20th

Right at this very moment, I am rendered speechless on Twitter. I'll bet you all wished it would have come sooner. :)

My next 'tweet' on Twitter will be my 5000th ! I have no clue what to say, except that I don't want to waste it. Some people are vying for me to make it an @reply to them, Marathonchris says to make it a memorable "Kelownagurl" tweet. But I am suddenly quiet. I'm involuntaraily letting other people get a word in edgewise, unusual for me at this time of night.

So what IS a memorable Kelownagurl tweet? I have no idea but it should probably involve wine. Maybe I should ask YOU to tell me!

For the past 8 months, I've been slowly building up a group of friends whom I chat with, off and on, every day. Most of them are runners or triathletes. All of them are interesting and funny. And many of them are people I might never even have talked to if I met them in real life.

So what is it about social media that I love so much? I guess I like the idea of being able to communicate without the pretense of appearances, from my point of view, and from theirs. They aren't judging me by what I'm wearing, or what I'm driving, and I don't have preconceived notions about them. Often I get to chatting with them for awhile before I even check out their websites and see pictures.

I also love the ability to chat to whoever's around at the moment, and to be able to leave @replies for people to read later. I can easily twitter away an evening that other people would spend watching TV. Is it healthy? Why not? These are good people. They're not a bunch of crazies. I'm sure of that now. We have common interests and I've even met some of them! Sitting at a computer communicating with people from around the world has GOT to be 'heathier' than staring at the TV all night.

So what to tweet?

OMG, I can't stand the pressure....

Maybe I'll just thank them. For being my friend. Down the road and back again. Yeah, that's what I'll say...

Thank you to all my friends on Twitter, especially the people who talk to me directly, and who have posted on my blog and encouraged me. You actually play an important part of life, as weird as that may seem. I could not have done my triathlon this summer if it wasn't for people on the internet encouraging me, and offering help and advice.

You are an amazing resource both 'technically' and emotionally. All I have to do is post a question, and someone jumps in with the answer, even if it something as inane as "Would you eat a live tarantula for a million dollars?"

You guys make me smile, and laugh out loud, every single day.

Thank you, to each and every one of you - I really appreciate you. And I could never have said this in 140 characters.

If you have any idea what a memorable Kelownagurl Tweet would be, post a comment. I'm curious how people see me. :)

Two-Thirds of the way through November and we're still going strong!

Sounds like Drusy, Ortingrunner, Seriouschick, Lybbe, and Erin are still going well and now Nathan, Phil, KristinaOrlando, and Chopper have joined in on Runcast TV. We rock!!

I was excited about going for my run today. In the last 3 weeks, since I started using the Jeff Galloway warm up and doing yoga after my runs, I've not been having any serious leg pain. So this week, I stepped it up and decide to go back to two 5 km mid-week runs during the week and, hopefully, a long run on Saturday.

So today was my second 5km run this week and thankfully, I felt great again! I ran hard for the 3rd km and did it in 5:30 while the rest were all about 7:30 (including the walk break every 9 min).

After my run, I did yoga again, which really feels good on my legs. I tried to download it to my ipod but I guess you can't put vidcast audio on an ipod. Maybe I will rip the audio so I can still do yoga when Erik is watching hockey. :)

Got an email from ultradad today. Turns out we have a RL friend in common. Small world... :)

So when I wrote out my plan for workouts, I still screwed it up. I want to do my long runs on Saturday, not Sunday. Maybe it should look like this?

Run - T, Th, Sa
Strength - M, W, F or Sa
Bike - Su, and M, W, F if I feel like it.
Yoga - T, Th, F, Sa minimum

And boy, was I ever in pain today. My abs hurt and my shoulders ached. I tried to do my strength workout very carefully yesterday, and clearly, I did. :)

Wednesday, November 19, 2008

November 19th

Happy 22nd birthday to my baby girl! Where does the time go????

Week 2, Day 3 of the 100 pushups challenge (10 minutes)
Plus 100 crunches and 2Xplank

5 sets - 5•7•5•5•10=32 in total.

5 sets of 20 crunches - between the pushup sets - 60 regular and 40 bicycle

Plank - 2X 45 seconds. (up from 30 sec)

Upper Body Strength workout with 3-8 lb handweights
- (25 minutes)

3 sets of 15 reps in this order.
1:00-2:00 rest between sets.

tricep kickbacks - 5•8•5
bicep curls - 5
hammer curls - 5
shoulder press - 5
lateral raises - 3
flies - 3 (+10 squats halfway thru)
french press - 10•16•10

Ended with plank 20 leg lifts (alternating)
And plank with 10 arm lifts. Ugh.

Update: Adding this link

Plank with Leg Lift

Tuesday, November 18, 2008

November 18th

Hard to believe, but I haven't bailed yet! 18 for 18!!

I went for my run after work with the usual 10 minute warm up and an easy run, with a 3 min walk at the end.

5km in 38:40. Avoid injury and pain now, speed will come later.

After I cooled down, I did Yoga for Runners - my 11th time in 18 days and I'm starting to feel more flexible. I really love the hip stretches and it's not hurting nearly as much anymore. My hip flexors are usually so tight. I'm doing pretty well keeping up with yoga 5+ times a week.

I should have checked my schedule last night tho - it was upper body / pushups night and I got messed up. I don't want to throw off the whole program so I don't think I'll try to make up for the missed workout tonight - I'll just get back at it tomorrow night instead.

I guess I'm trying for:

Upper body - M, W, Sa
Run - T, Th, Su
Bike - any of M, W, F, Sa
Yoga - lots

Monday, November 17, 2008

November 17th

Did aerobics with the kids today. Very busy workout, but only 20-30 minutes.

Did Yoga for Runners tonight. So tired, but forced myself. 20 minutes.

Still 17 for 17

Going to bed early.

Night all...

Sunday, November 16, 2008

November 16th

Well I'm 16 for 16.

Did 30 minutes on the trainer: 5 min warm up, 10 minutes of drills, 10 minutes of steady state 155-160 bpm, and 5 min cool down. Not a long workout but it's a good one for me.

Followed that up with 20 minutes of Yoga for Runners. Managed to get my heels flat on the floor today in Downward Dog - yay!

My legs are feeling good today - no sign of pain after my longish run yesterday. I will run again on Tuesday and Thursday, hopefully pain free. If all goes well, I will try for 8k next weekend.

I renewed my challenge on the Runcast TV forum and Nathan and Phil have both joined and of course Lybbe, Ortingrunner, Seriouschick, and Erin are all still going great guns. Hopefully a few more Twitter people will join on Runcast TV.


I created an internet persona Facebook page - "Kelownagurl Tris" - so I can freely befriend people I meet on the internet. It was kind of funny, trying to get the name accepted on Facebook, because you're not technically allowed to have fake names. It wouldn't accept Kelownagirl with an "i" presumably because it has the word "girl" in it. However "gurl" was able to escape the filter so I am now officially "Kelownagurl Tris".

I moved all of the internet friends I have on my real name facebook page over to the new one, and lots more have been adding me all day. Sad to say, I have way more internet friends than I do real-life friends on Facebook. Not sure what that says about me. :)

Anyway, if you read my blog and want to 'friend' me on facebook (is that a verb?), go ahead! Let me know where I know you from, if you're using your real name.

Saturday, November 15, 2008

November 15th

Well half the month has gone by and I'm happy to say I'm still in the challenge.

Early this evening, I went for a run. I started off trying for 30 minutes, but I was feeling so good, I decided to do the loop twice and run 6km. My garmin wasn't charged so I had to run a route I knew so I could record my mileage. I did a 10 minute warm up (run 1 min , walk 1 min), then ran steady the rest of the way with a one minute walk break every ten minutes. That seemed to do the trick and my shins didn't hurt at all. Hope they still feel good tomorrow.

Not sorry I posted the song. I still think it's hilarious so I'm leaving it there on November 14th. :) If you want a laugh, check it out here.

Congrats to Ortingrunner, Seriouschick, Lybbe, and Drusy for sticking with the challenge! Erin is taking a few days off to recover from a bad cold - she works hard so she deserves a break! I should also mention my buddy Paul from Beginner Triathlete is also involved in the challenge and manages to get most of his workouts done before I even get up!

I am amazed at how this challenge has motivated me. I'd like to thank another Beginner Triathlete friend, Airborne, for starting it up originally. I brought the challenge over to my twitter friends and found even more encouragement. I would say that more often than not, I have felt like bailing, and if it wasn't for the challenge, I would have. I am so happy that a few people have joined me - it really helps to keep me on track!

We all rock!!!

Friday, November 14, 2008

November 14th

---> Looking for the Drunken Podcast? Scroll to the bottom of this post and click on the link... : )

Super tired after work today so I lay down for a couple of minutes but then dragged my butt up to get in my 30 minute workout. Fridays are hard but I'm not going to bail. Erik decided to do a trainer ride while I do my strength workout and we both have a nice dinner waiting for us when we're done.

I did more or less the same strength workout as I did Wednesday.

Week 2, Day 2 of the 100 pushups challenge (15 minutes)
Plus 100 crunches and plank

5 sets - 6•6•4•4•10 = 29 in total.

5 sets of 20 crunches - between the pushup sets - 60 regular and 40 bicycle

Plank - 2X 30 seconds.

Upper Body Strength workout with 3-8 lb handweights
- (15 minutes)

3 sets of 15 reps in this order.
1:00-2:00 rest between sets.

tricep kickbacks - 5
bicep curls - 5
lateral raises - 3
hammer curls - 5
shoulder press - 5
flies - 3
french press - 10

Cleaned up the kitchen and did the dishes. Does that count too?

Heard from Drusy - she's still in the challenge!

Ortingrunner, Seriouschick, and Erin337 are still rocking it as well!


After our workout, Erik and I had a great dinner of garlic prawns, a french baguette, 60 peppercorn hummus with veggies, and of course, red wine. It is tradition that we sit on the kitchen counter to eat garlic prawns.

Of course Angel, Gabe, and Zoe all wanted their fair share...

Later, we played around with Garageband and sang some songs. In the end, we decided to record our own podcast. We thought it was pretty funny at the time. Not sure how long I'll leave it up. Enjoy it while you can. :)

What Shall We Do With a Drunken Podcast?

Thursday, November 13, 2008

November 13th

Wow it's amazing what a challenge will do to motivate me. I am SO TOTALLY NOT into working out tonight. I am knackered. But I promised myself that I would do yoga on any day that I thought a workout was impossible. So off to yoga I go.

Happy to say that Ortingrunner, Erin 337, and Seriouschick are all keeping up with the shallenge. Hoping the others are too!

13 for 13!

Wednesday, November 12, 2008

November 12th

Had a lot of trouble falling asleep last night - only got 4-1/2 hours in total. Overall, I didn't feel too bad today though. My eyesight was pretty good, the right is becoming clearer and I didn't wear contacts in my left eye.

I started with the pushups/abs work and planned to follow that up with a yoga session but once I got started, I felt more awake and I did some time on the trainer as well. I won't be able to run tomorrow if I wanna take care of my legs so I should try to do as much aerobic work as possible when I can.

Week 2 of the 100 pushups challenge (15 minutes)
Plus 100 crunches and plank

5 sets - 4•6•4•4•7 = 25 in total.

5 sets of 20 crunches - between the pushup sets - 60 regular and 40 bicycle

Plank - 2X 30 seconds. Gotta build that back up to 1:00 minimum.

Upper Body Strength workout with 5 lb handweights
- (15 minutes)

3 sets of 15 reps in this order.
1:00-2:00 rest between sets.

tricep kickbacks
bicep curls
lateral raises
hammer curls
shoulder press
french press

Trainer - 30 minutes

Warmup 5 minutes
Spinups, high cadence spin, and one legged drills
Steady at HR 155-160 20 minutes
Cooldown 5 minutes

Yogamazing for Runners - 20 minutes

Tuesday, November 11, 2008

November 11th

Lest we forget - today is the day we remember the men and women who have fought for our country. I wasn't able to attend the Remembrance Day Assembly last week and I really missed it so today I was particularly thoughtful of the Canadian soldiers who are in Afghanistan right now, as well as the many others who have died in wars past. I listened the Terry Kelly's song Pittance of Time and as always, it brought tears to my eye. And I observed two minutes of silance at 11am this morning...

I felt proud when I saw this post on a forum I read.

This will be my third Remembrance Day in Canada and each year I am amazed at how many Canadians actually remember. In the states we have Veteran's Day but, other than a wreath swap on the tomb of the unknown soldier, it is simply an excuse for stores to announce massive sales and for people to go shopping. The connection and respect Canadians show towards their soldiers puts me in awe. Bravo!


I'm still 11 for 11 in the challenge, as is Erin337 and Ortingrunner. I'm not sure about the others but I will add their names to the list when I hear from them.

Today I went for a run but my legs were achey before I started and my shins started to act up soon after, despite a warm up. I think it's leftover ache from my longer run the day before yesterday. In hindsight, I probably should have had a two day break after my 'long' run. I'll take two days off from running now and see how I feel. Live and learn. Good thing I keep on living 'cos I obviously have more learning to do....

So - I did a 25 minute run and only covered 3km. Afterwards, I did the 20 minute Yoga for Runners again. I really like that particular workout after my run.

My eyes are ok today. I decided to wear a contact in my left eye for a change and that helped a little. I think my right eye is a little clearer today. Once the swelling is down, the vision should improve.

Oh and I almost forgot, we went to Fresh Air Experience this morning. Erik bought some really nice, superlight aerobars for his bike (so I can have mine back for the trainer), and I got myself some warmer running sox and a pair or Craft thermal running tights. They look something like this and nice a cozy but light. I am looking forward to my next run.

Monday, November 10, 2008

November 10th

10 for 10.

Did 30 minutes on the trainer. Avg HR 144. Not too bad. Coulda worked harder but had to leave right away.

Got the contact taken out and the eye was blurrier and more irritated today but still feling ok.

That's all for now folks... :)

Sunday, November 9, 2008

November 9th

Well I'm 9 for 9 and I think I more than made up for my lackluster workout yesterday.

November to date:

Run:2h 36m 23s - 20.15 KM
Yoga:2h 15m

I woke up without much of a headache this morning and have managed to keep it at bay most of the day by taking ibuprophen and drinking lots of water. By 2pm, my eye was significantly less swollen and feeling much less irritated.

I did the 20 minute Yoga for Running to get warmed up, then I went out for my easy 5k run. Erik decided to run this morning too so we did our warm up together (3 min walking, then alt 1 min walk, 1 min run for 10 minutes). At that point, we separated and I did my run while he continued a walk/run. I decided to do 1 minute of walking every 10 today so that I could perhaps run a little further than 4 km for a change. I ended up with a 6.5 km run in total, which included walking for the last .5 km as a cool down.

Then I came inside and did the Yoga for Running again. I think that's the best way to do it - after my run. I might try riding the trainer for 10 minutes before my run next time and see if I can use that for my warm up. We'll see.

My hips are really tight so I think all this yoga is going to be really good for me. I am hoping to do it every day, regardless of the training I do each day.

After a late lunch, I did Week 1, Day 3 of the pushups challenge. 5 sets of pushups 4. 5. 4. 4. 8 and I did 20 crunches between each set of pushups. It's a great workout! I varied it with regular crunches, twisting crunches, and bicycle crunches.

All told, I did 1:45 of exercise today. Yay me!!

Lucky Erik took off for a bike ride this afternoon. I'm sure I felt up to the workout but I can't see weel enough to ride today. Ah well...

Ortingrunner is still 9 for 9 - way to go Bryan!

Erin337 is also doing well with 9 days of training in a row. You guys rock!

ran 14.33 miles today! Whoo hoo!

Saturday, November 8, 2008

November 8th

Happy birthday to my brother!

I've actually had a pretty crappy day. My eye has been generally aching, light-sensitive, and irritated, and my head has been pounding all day.

I felt ok when I got up so we went out to do some errands but by the time I got home, I was done in. I got back into my jammies and crawled into bed for the rest of the day. (Well, I have been up to my computer on and off all day as most of my Twitter friends will attest to.) Meanwhile Erik has been busy playing with power tools and getting the plate down for the new basement bathroom.

I finished off "She's Come Undone" and was content with the ending. I won't say how it ended in case you are planning to read it, but it was a great read. Now I need a new book.

Anyhoo, late this afternoon I decided to take Angel out for a walk in an attempt to stave off the headache. It was dark so my eyes felt ok and it was nice to get some fresh air but it wasn't 30 minutes and it wasn't very 'vigorous". Honestly, I don't think I'm going to be able to do my 30 today - even yoga is out because of my headache so a 20 minute walk is all I've been able to achieve. I'm 7.5 for 8. I am going give myself permission to bail today.

On the other hand, Ortingrunner is doing great with all his running - well done! He was even here in Kelowna the other day, going for a long walk around the airport.

Lybbe is 8 for 8 - she's lucky to have a gym in my basement but it still takes motivation to use it!

Mary_W_Walters wants to join if we do this again in Dece,ber. I'm thinking 30 minutes a day, 6 days a week in December.

I'm waiting to hear from the other challengers and I will post here as soon as I hear how they are faring.

Friday, November 7, 2008

November 7th

Well I'm happy to say I'm 7 for 7!!!

After my followup eye appointment this morning, I went for a short run. Did a warm up, an easy run, and a cool down. I felt pretty good. My eye is irritated but not painful yet so I decided take advantage of that and go early in case it starts to act up later today. When I got home, I did the Yogamazing for Runners again - a nice 20 minute workout stretch - good to follow a run I think.

I took some video of my neighbourhood and I'm currently attempting to upload it to Runcast TV. I'll post a link later if it works out. Right now I think the video is too big so I'll probably have to shrink it down which means loss of quality - ah well...

I had a lttle homemade chicken, veggie, and brown rice soup for lunch (see my other blog for the recipe ----->), and I put a pork tenderloin in the crock pot with potatoes, onions, carrots, red wine, garlic, worcestershire sauce, soy sauce, pepper, beef stock, and golden mushroom soup. It'll be nice to have supper ready at the end of the day. Oh, and yay, it's Friday!!!!! I almost forgot since I've been home for two days.

Hope everyone else's challenge is going well! Remember, you don't have to bail! Just spend 30 minutes stretching if you can do absolutely nothing else.

It's all good!

UPDATE: Here's my test Runcast. A view of my neighborhood. Nothing fancy. As of 8:45pm, it was uploaded to Youtube but still being processed. I don't know how long before it is 'ready".

Thursday, November 6, 2008

November 6th

Well this morning I had my laser eye surgery. I am home now, but my eye is pretty blurry right now since the epithelium layer has been scraped off and is protected by a contact while it begins to heal over in the next few days. I am feeling very buzzed from the 2 mg of ativan they gave me and I think I need some food and some sleep. Later this afternoon, I am going to do a yoga session. I'm sure I'll be able to get that done. I feel up to running but the drugs are messing with my brain enough that I might stumble and fall and that wouldn't be good.

Welcome to Snowshadow who is a late joiner to 0ur Challenge. If anyone else wants to join our challenge to do 30 minutes of exercise every day this month, just post a comment here and let us know how you're doing so far! Feel free to adapt it to your life in you simply can't do 30 min every day. The idea is simply to encourage and motivate one another to be active and healthy.

I know that there are some of us who are also rethinking our healthy diets again and looking at ways to cut back on calories, and still ensure that the food we eat if good for us.

My goal is to eat lots of whole grains, including flourless breads made with whole sprouted grains. I am also using brown rice and other grains in salads, and soups.

Small amounts of lean meat - more fish, less beef. I've started using ground chicken and turkey in place of beef in a lot of recipes. I also use black beans and hummus instead of meat when I can.

I try to eat lots of fresh fruit and veggies every day. I eat 3-4 pieces of fruit every day, and the same amount in veg. Mostly raw. Once in awhile I cook squash etc but lots of time I just eat whole red pepper, raw carrots, snap peas, plus all the veggies in the soup I make.

I added a couple more recipes to my Recipe blog today. Click on the link to check them out.

My goal this afternoon is do another Yogamazing podcast after my nap. If you don't hear back from me today. It means I met my goal. :)

Evening update: I did day two of the 100 push ups challenge. 3, 4, 2, 3, 6 with 20 crunches in between every set of pushups. That took about 10-15 minutes. Then I did Yoga for Cyclists (22 min).

My eye feels irritated but not painful. I expect that to begin tomorrow morning... I have an appt tomorrow morning at 8:35.

Wednesday, November 5, 2008

November 5th

30 minutes of yoga. I can do yoga whenever I am too tired to do anything else. And it's good for me. I feel better already. I did a relaxing set tonight - gotta love the Yogamazing podcast. It's awesome!

Tonight is Laser-Eye-Surgery Eve. Again. Kind of like going into labour - you know it's gonna hurt and you know you just have to do it because it's worth it. Maybe kind of like training too?

This is what my eyes were like 24 hours after my first surgery last March. This time round, I'm only getting one eye done so it won't be as bad. Maybe I will still be able to play on the computer while I sit at home for a few days. :)

The downer is that my appointment is at 8:45 am so I don't think I'll be able to fit in a run tomorrow morning before I go. Well, I might, it'll just depend on how I feel when I get up. The boys have an early volleyball practice tomorrow and have to leave at 7:15 so in theory I could run from 7:15-7:45 am, jump in the shower, and be ready by 8:30 when my mom picks me up. If not, I'm positive I'll be able to do yoga for the next three days, no matter how bad I'm feeling. I hope.

Well I'll check in tomorrow night. Hope everyone else is doing well. I know Maddyhubba managed to fit in 30 minutes of cycling today! Runninghoosier has had to drop out of the challenge due to a bad back. Hopefully, that'll turn around soon and he can rejoin us when he's ready!

Bryan? How about you? Maybe I'll go check your blog to see. :)

Tuesday, November 4, 2008

November 4th

Do you really wanna know how I did today?

OK, I came home from work late after getting my hair cut, then got geared up and went for a run in the cold. Legs were a bit sore but I did the warm up and cool down so it went ok.

33 minutes, 4 km.

Yay me!

Then I raced home, made dinner, and settled in the watch CNN.

Yay, President Obama!!!

Monday, November 3, 2008

November 3rd

This is my first true challenge day because I went to work today and it's always harder on a work day when I'm tired. That being said, I was lucky because on Mondays our class does the Health Hustle in the morning and I'm always very actively working out the whole time. So right off, I got 20 minutes (probably more) of good aerobics and some strength training as well.

I drank 4 glasses of water during the day and will have a few more now that I'm thinking about it. I ate a healthy breakfast, lunch, and not bad supper (chicken fajitas). I also ate 4 mini chocolate bars from my son's stash. Oops. :)

Tonight I'm also doing some more yoga and stretching and the PT exercises I'm supposed to be doing all the time. That will easily bring me up to over 40 minutes of exercise today.

9 pm update: After reading about Ortingrunner's soggy run, I decided that I'd be better off riding the trainer instead of doing 10 minutes of yoga so I sucked it up and got geared up. I had to get the bike set up because it's the first day I'd ridden it this fall. I didn't have the garmin reconfigured yet so I went by heart rate (avg 149, max 170), cadence (90 rpm), and time (30 minutes). I figure I lost 2 lbs in sweat alone. Focused on one-legged drills (10 sec right, 10 sec left, 10 sec both) and spin ups (80-120 rpm). Yeah baby!


I'm happy to say we have quite a few people who are also going for this challenge now! I really hope that we can keep at at it, even if we have a bad day, we should not use that as an excuse to pack it in. Most days, we can AT LEAST fit in some stretching, but even if that doesn't happen, don't quit. Remember, the research shows that we all need 30 minutes of exercise every day. Maybe with one month of concerted effort, we can turn it into a habit?!

Welcome to:

Seriouschick (Becky)

Feel free to post about your accomplishments, or your frustrations, in the comment section. Let's motivate and encourage one another!

Sunday, November 2, 2008

November 2nd

In honour of National Blog Posting Month (NaBloPoMo), I will try to do a short post every day this month. At the very least, I decided that this might be a good way tolet you know how I'm doing with my 30 minutes of exercise every day.

In addition to 4 loads of laundry, 2 loads of dishes, errands, two trips to school, a lot of school work done at home, and the sale of my recumbent exercise bike, I did manage to fit in 30+ minutes of exercise today.

I subscribed to the Yogamazing Podcast on my son's laptop (hope he doesn't mind), and downloaded a few episodes, one in particular being Episode #144 "Yoga for Runners." With the laptop, I was able to move to a comfortable place and follow along with 'Chaz' for a decent 20 minute workout. I quite liked it and can see myself following through with Yoga on a regular basis. I also downloaded "Yoga for Cyclists", and "Yoga before Bed", as well as a few others. Most are 20-30 minutes long. Namaste.

I also started the 100 Pushups Challenge for the third time, starting easy with level one, 2, 3, 2, 2, 5 with 60 second rest breaks between the mini-sets, and then followed that with 100 crunches in sets of 20. 60 regular, 40 with a twist. I can tell I'm out of shape - I found the pushups hard and used to do 10-15 regular pushups at a time and my abs are already sore from the crunches. But it's all a good kind of sore. :)

So - Day Two - I'm still in the challenge. Yeah baby. Of course, the weekend is the easy part. :)

To help me reach my goal this month, I will drink more water, get more sleep, and take my vitamins. (Do you think if I keep saying it, it'll happen? Yes, it will. :)

I wonder how Runninghoosier and Maddy are doing so far?

Saturday, November 1, 2008

Another Month, Another Opportunity...

... to redeem myself.

Still trying to get back on the wagon and I'm not going to give up. I always feel energetic and motivated on the weekends after I've had a good sleep so I do well and go for a run or a bike ride, and then things start to fall apart during the week when I'm so tired again.

So the new plan:

I have joined the November Challenge on Beginner Triathlete to do 30 minutes of exercise EVERY SINGLE DAY this month. So why should I even TRY to meet this challenge when I have barely been able to get up the energy to work out once a week for the last 8 weeks? I dunno, I'm just willing to try anything I guess. I usually find that challenges like this motivate me a lot so this just might do the trick. And it doesn't mean I have to run, bike, or swim every single day. I can do strength, yoga, and core work as well. That could be my saving grace, because by being able to do the low key stuff as well, I just might be able to get back into some form of discipline and a regular pattern of fitness. That in turn can help me sleep better and give me more energy.

So I've started: :)

Nov. 1 - Run 40:49 5.54 km

UPDATE: One of my Twitter buddies, Runninghooiser, has challenged me and we have a $10 bet going. Anyone else want to join in the challenge, feel free to let me know in the comment box. I'm not betting anyone else money though. I couldn't afford to pay everyone off if bailed. :) If you don't read this until a few days later, don't worry about it. Start on any day within the first week of November.

Also - I am telling you ahead of time, I have laser eye surgery next Thursday and probably won't do ANY sort of exercise on Saturday which will be my big pain day and I may only do stretching etc on Friday.

Acceptable exercise:
Biking (indoors or out)
Strength / Core work
Pushups Challenge

Jeff Galloway

I have been reading more about Jeff Galloway's running plans and have decided to try them out for awhile. It all started with this link to his blog where he talked about the importance of warming up and using walk breaks to ward off injury, especially with older runners.

Here's what he wrote about the warm up specifically.

Start slowly. Most exercisers know that they need to warm up. I have my runners walk for 3-5 minutes, and then alternate a 20-60 second run with a 60 second walk for 10 minutes. At that point, most can ease into the pace for that day.

Because I've been plagued with shin problems for months, and then lately, knee pain after running anything further than 3km, I decided to try his warm up today.

I walked for 3 minutes, then did a 1 min walk / 1 min run for 10 minutes before I went into regular running. Amazingly, I did not have any knee pain at all at the 3 km mark and I was able to run steadily for the rest of the 5 km. He also talked about the importance of the warm down so I finished off with a 5 minutes of walking to bring my total up to 5.5 km in 40:49 and I did 5-10 minutes of stretching before I went into the house.

I think I will take a look at his half marathon plan and try that for awhile. It's not far off from what I've already been doing with 3 runs a week and cross training in between. It's a 17 week program which would take to me March if I started now. I can cycle or walk on XT days and start swimming again in January. According to his plan, I should run 3 min, walk 1 min - but I'm now quite sure how that would translate into a 10 min mile because if I walk for a min every 3, I'll slow down. I guess I'll have to do some more reading first.