Ok, I changed my mind. What was I thinking, planning 2-a-day workouts during my first week of training? I do not need to swim or bike 3 times a week during the first few weeks, and I'll just get bagged if I try.
New Plan
M- swim
T - run
W - bike
T - run
F - off
Sa - long run, swim
Su - long bike
I'll fit in strength 3X a week where I can.
Got my hair cut. Way short, but I think I like it.
And foils done. Too much grey these days.
Went to the gym this afternoon. Only had 40 minutes to row then had to pick up Erik. Old guy on single rowing machine, and every elliptical machine busy so I walked on the treadmill, waiting for him to finish up. 22 minutes at a 16 min mile. By the time I got to row, I only have 10 minutes left so I did a little over 2000m in 10 minutes (goal is 2:30 per 500m or faster).
Better than nothing I guess.
Stoopid shins still hurt quite a bit so that's why I did the gym instead of run. REALLY hope I can run tomorrow.
I also cleaned out my spice cupboard. :)
Kelownagurl: Off and Running in all Directions
Wednesday, December 30, 2009
Tuesday, December 29, 2009
December 29 2009
Two cool things.
1. I went for a run with a twitter friend, @lanabana from Langley, the other day! She was in town and wanted to take her dog out for an off-leash run so I met her out my way and took her up to my trail. We had a great run although it was kind of icey in patches. Lana was very nice and not at all scary like you imagine internet friends to be (LOL, JUST KIDDING!) although I think I talked her ear off... :) We did 5.2 km about 42 minutes and she was very kind to do my pace and take walk breaks.
2. I finally bought some trail shoes. After much deliberation, driving and calling around, looking online etc etc, I found a pair that fit like a glove. In fact they felt like slippers, they were so comfortable.
They are Salomon XT Wings and are very pretty too. :) :) I chose them partly because they are suitable for both trail and road running which is important to me so I can wear them running in the snow in my neighbourhood, as well as on the trails winter and summer. They are not gore-tex - I decided against that because the snow is so dry here anyway and people suggested all I really need are wool socks.
They are a stability shoe so I may or may not wear my orthotics in them. I will have to wait and see. I think I'll start out with them in though. Also, they fit a bit big so I ended up with size 8 instead of 8.5.
My stoopid shins are getting "sorer" every time I run, crap, so I guess I need to go back to 5/1 for a few runs and see if I can get rid of the pain. Massage, stretching, yadda yadda. They are not too bad, I could ignore it and keep going but they are getting worse so it's probably smarter to go to 5/1 for awhile. I'd rather do that than cut back my running time/distance anyway.
What else?
Oh yeah, I set up the 100 km trainer challenge on Dailymile too so people can join from there as well. Go here if you're on Daily Mile or here if you are on Buckeye Outdoors or just comment here on this blog if you don't belong to either one and you still want your participation recognized. :) Goal: To ride the trainer for 100km on January 1st.
2010 Training Plan
I've been playing around with a few plans and decided to do my own once again. I end up tweaking the preset plans so much I may as well do my own. However, I will likely use some of the workouts from the plan Nick lent me as well as the workouts that Brian gave me last spring.
Here's a rough schedule of my January plans
M- easy bike
T - 30 min run, easy swim
W- bike intervals/hill
T- 30 min run, swim
F - off
Sat- long run - swim today or Sun
Sun- long bike - swim today or Sat
I'm also going to fit in strength training, prob on M, W, and weekend
I dunno. This is a first draft for base training.
Finally
I think I've decided what to do to celebrate the 50th episode, and one year anniversary, of my podcast. I'm going to do 50 triathlon tips. Is that too many? Can I think of that many? Who knows. I'm going to ask people to call or email in with their tips to include in that 50. It might work, I have 3 weeks. Hmm I might start a list and see if it's doable or not....
Must. Sleep. TTYL
1. I went for a run with a twitter friend, @lanabana from Langley, the other day! She was in town and wanted to take her dog out for an off-leash run so I met her out my way and took her up to my trail. We had a great run although it was kind of icey in patches. Lana was very nice and not at all scary like you imagine internet friends to be (LOL, JUST KIDDING!) although I think I talked her ear off... :) We did 5.2 km about 42 minutes and she was very kind to do my pace and take walk breaks.
2. I finally bought some trail shoes. After much deliberation, driving and calling around, looking online etc etc, I found a pair that fit like a glove. In fact they felt like slippers, they were so comfortable.
They are Salomon XT Wings and are very pretty too. :) :) I chose them partly because they are suitable for both trail and road running which is important to me so I can wear them running in the snow in my neighbourhood, as well as on the trails winter and summer. They are not gore-tex - I decided against that because the snow is so dry here anyway and people suggested all I really need are wool socks.
They are a stability shoe so I may or may not wear my orthotics in them. I will have to wait and see. I think I'll start out with them in though. Also, they fit a bit big so I ended up with size 8 instead of 8.5.
My stoopid shins are getting "sorer" every time I run, crap, so I guess I need to go back to 5/1 for a few runs and see if I can get rid of the pain. Massage, stretching, yadda yadda. They are not too bad, I could ignore it and keep going but they are getting worse so it's probably smarter to go to 5/1 for awhile. I'd rather do that than cut back my running time/distance anyway.
What else?
Oh yeah, I set up the 100 km trainer challenge on Dailymile too so people can join from there as well. Go here if you're on Daily Mile or here if you are on Buckeye Outdoors or just comment here on this blog if you don't belong to either one and you still want your participation recognized. :) Goal: To ride the trainer for 100km on January 1st.
2010 Training Plan
I've been playing around with a few plans and decided to do my own once again. I end up tweaking the preset plans so much I may as well do my own. However, I will likely use some of the workouts from the plan Nick lent me as well as the workouts that Brian gave me last spring.
Here's a rough schedule of my January plans
M- easy bike
T - 30 min run, easy swim
W- bike intervals/hill
T- 30 min run, swim
F - off
Sat- long run - swim today or Sun
Sun- long bike - swim today or Sat
I'm also going to fit in strength training, prob on M, W, and weekend
I dunno. This is a first draft for base training.
Finally
I think I've decided what to do to celebrate the 50th episode, and one year anniversary, of my podcast. I'm going to do 50 triathlon tips. Is that too many? Can I think of that many? Who knows. I'm going to ask people to call or email in with their tips to include in that 50. It might work, I have 3 weeks. Hmm I might start a list and see if it's doable or not....
Must. Sleep. TTYL
Saturday, December 26, 2009
December 26, 2009
Ho, ho, ho!!!Wow, what a great Christmas! Had some good visiting time with family, ate a lot (too much) good food, drank wine, stayed up too late, even snuck in a run today. And I got some wonderful triathlon related gifts too!
First of all, my mom got me a SwiMP3. You can check it out here. It was a tossup for awhile between this player and the Nu Dolphin MP3 player and overall the SwiMP3 had better reviews online, as well as from people I talked to. Most seemed to prefer it because you didn't need to have ear buds. I have a few songs loaded on it now and I'm looking forward to trying it out some time soon. PS I bought it online here at TriNowFitness, because they shipped to Canada.
Second of all, as you know from my last post, my Garmin Edge 305 died on December 23rd. After three seasons, over 453 activities, 471:58:06 hours, 8,525.91 km of biking and running, it finally gave up the ghost. I can't really calculate the exact data but that's what I have uploaded into Garmin Connect between May 6, 2007 and December 23, 2009. I think my Garmin has done well over all.
At any rate, the same day my Garmin died, Erik had gone Christmas shopping about got me a new Garmin 310xt. Little did he know how much I was going to be needing it later. In fact, when it died that afternoon and I was heading out for my run, he was tempted to give it to me early. I'm glad he didn't because I was so surprised to open the package on Christmas morning!
It is so much nicer than my (once) beloved Garmin 305, I can hardly believe it! The thing I notice the most so far, is the much clearer display and its ability to upload wirelessly to my computer.
I think the hardest thing will be to get used to wearing it on my wrist. I am not used to wearing anything and I find even a regular watch a little annoying, but I really wanted a 310xt over the 405 because of the longer battery life, and the triathlon focus.
I would go on and on about it, but instead, I'll give you a link that Stuart from the Quadrathon Podcast sent me which is probably the most in depth review I've ever seen. Check it out here!
I went for a run today, although I have a cold and wasn't feeling up to it. It was about -5C and I didn't run fast. Did 5km in 38:22. Almost exactly the same run as I did on the 23rd. I am finding my shins are still hurting during and after my run again. Crapola, that better go away and fast.
I'm not doing as well on my abs workouts as I would like. So far, I've only half-heartedly fit in twice a week rather than 3 times a week. Hope I can get more motivated in January....
Other than than, hope everyone is having a nice post-Christmas holiday. I am so full, all the time. I will definitely have to drop a few lbs after January 4th....
Wednesday, December 23, 2009
December 23, 2009
Twas the night before the night before Christmas...
So much to do....
Today I cooked and shopped and cleaned.
And ran.
Yeah I ran.
I thought about putting it off because my stupid lower inner right shin bone hurts.
But I decided to suck it up and run anyway,
Did 5km in laps around the neighbourhood. 38:45. Mostly 5/1 only one set of 9/1. Longer warm up and 5 min walk cool down.
It was about -5C (23F) and I never did feel good. My legs felt heavy and achey and they didn't really want to be out there. But I ran. What the heck.
I had to wear my regular watch because my Garmin would not turn on. I'm not sure if the battery was dead or if it has finally given up the ghost so I plugged it in and went for a run on a route that I know.
The other day, my garmin had to be jump started and it lost all its data, including all the settings.
Just now, I tried to reboot it since it's been plugged in all afternoon but it appears dead.
Sigh. It's been through 3 seasons. I guess it's time. Crap.
I wonder how many hours I've put on that thing? How many bike miles? How many run miles? I'll figure that out tomorrow. Should be interesting.
So much to do....
Today I cooked and shopped and cleaned.
And ran.
Yeah I ran.
I thought about putting it off because my stupid lower inner right shin bone hurts.
But I decided to suck it up and run anyway,
Did 5km in laps around the neighbourhood. 38:45. Mostly 5/1 only one set of 9/1. Longer warm up and 5 min walk cool down.
It was about -5C (23F) and I never did feel good. My legs felt heavy and achey and they didn't really want to be out there. But I ran. What the heck.
I had to wear my regular watch because my Garmin would not turn on. I'm not sure if the battery was dead or if it has finally given up the ghost so I plugged it in and went for a run on a route that I know.
The other day, my garmin had to be jump started and it lost all its data, including all the settings.
Just now, I tried to reboot it since it's been plugged in all afternoon but it appears dead.
Sigh. It's been through 3 seasons. I guess it's time. Crap.
I wonder how many hours I've put on that thing? How many bike miles? How many run miles? I'll figure that out tomorrow. Should be interesting.
Tuesday, December 22, 2009
December 22, 2009
Whirlwind day or shopping, cooking, cleaning, lunch with friends.
Shin bone is sore, right leg, lower part, interior, close to ankle. Decided not to run today. Hopefully it'll feel better tomorrow.
That's all she wrote folks...
Shin bone is sore, right leg, lower part, interior, close to ankle. Decided not to run today. Hopefully it'll feel better tomorrow.
That's all she wrote folks...
Sunday, December 20, 2009
December 20, 2009
Did you get your run in today? I got my run in today.
My long run that is.
I was excited and looking forward to my long run today. The goal was 8km plus a half km walk before and after as warmup/cooldown. As usual, it was tough to start running. I walked 5 minutes, ran 3 and walked 2. Then ran 7 and walked 3. After that, I felt warmed up enough to run 9/1, 11/1, 9/1, 11/1. I ended it with another 5 mins of walking.
I ran on the greenway and the temp was +2C 36F. The ground was wet, snow was gone, and it was overcast.
It took me the whole 20 minute warm up to stop feeling sore and achey, but then I felt fine the rest of the run. When I was around the halfway turnaround point, I decided to run an extra 2 minutes and do a full mile before my walk break. It felt ok and I had no lasting effects afterwards so I think the 2 sets of 11 min were ok. I tried to keep at a 7 min/km (11 min mile) and that seemed about right. The walking breaks slowed me down overall of course, but that doesn't bother me for now.
According the the FIRST program, I'm in and around Week 8 of the 12 Week Novice 5K program. Maybe I'll try Week 9 next week. We'll see.
It's so nice to be on holiday. No work stress. No getting up early tomorrow. Yeah baby....
My long run that is.
I was excited and looking forward to my long run today. The goal was 8km plus a half km walk before and after as warmup/cooldown. As usual, it was tough to start running. I walked 5 minutes, ran 3 and walked 2. Then ran 7 and walked 3. After that, I felt warmed up enough to run 9/1, 11/1, 9/1, 11/1. I ended it with another 5 mins of walking.
I ran on the greenway and the temp was +2C 36F. The ground was wet, snow was gone, and it was overcast.
It took me the whole 20 minute warm up to stop feeling sore and achey, but then I felt fine the rest of the run. When I was around the halfway turnaround point, I decided to run an extra 2 minutes and do a full mile before my walk break. It felt ok and I had no lasting effects afterwards so I think the 2 sets of 11 min were ok. I tried to keep at a 7 min/km (11 min mile) and that seemed about right. The walking breaks slowed me down overall of course, but that doesn't bother me for now.
According the the FIRST program, I'm in and around Week 8 of the 12 Week Novice 5K program. Maybe I'll try Week 9 next week. We'll see.
It's so nice to be on holiday. No work stress. No getting up early tomorrow. Yeah baby....
Friday, December 18, 2009
December 18, 2009
Phew, what a crazy week!
Today was the last day of school. Kids were excited, and there was lots to do to get cleaned up for the holidays. After work, Erik and I picked up wine and steak and headed home for a relaxing celebratory dinner. But first, I had to run. My legs were sore yesterday and I felt like I needed an extra rest day so I had no choice but to gear up and go for a run before I started kicking back for the evening. It was already dark so I ran laps around the neighbourhood and I felt pretty good! It was much warmer today, 5C (41F) and sprinkling rain. I did a bit longer warmup today - 5 minute walk then ran 3 min, walk 2 min. Then I started my run - 9 minutes today, with 1 min walk break. I did two sets of that and then did a walk/run cool down. Tried to keep it easy and not push too hard. I felt like I could have done another set but decided to save myself for Sunday's long run.
I got Run Less, Run Faster from the library yesterday, on the recommendation of Stuart from the Quadrathon Podcast. It outlines the FIRST program which involves running only 3 times a week and cross training twice a week. It certainly makes sense from a triathlon point of view. The runs are hard though - on tempo, one speed, and one long run at a faster tempo than some other plans. Given my propensity for injury, I might be better off waiting to do this when I've built up a stronger base. We'll see. For now, it's an interesting read.
Today was the last day of school. Kids were excited, and there was lots to do to get cleaned up for the holidays. After work, Erik and I picked up wine and steak and headed home for a relaxing celebratory dinner. But first, I had to run. My legs were sore yesterday and I felt like I needed an extra rest day so I had no choice but to gear up and go for a run before I started kicking back for the evening. It was already dark so I ran laps around the neighbourhood and I felt pretty good! It was much warmer today, 5C (41F) and sprinkling rain. I did a bit longer warmup today - 5 minute walk then ran 3 min, walk 2 min. Then I started my run - 9 minutes today, with 1 min walk break. I did two sets of that and then did a walk/run cool down. Tried to keep it easy and not push too hard. I felt like I could have done another set but decided to save myself for Sunday's long run.
I got Run Less, Run Faster from the library yesterday, on the recommendation of Stuart from the Quadrathon Podcast. It outlines the FIRST program which involves running only 3 times a week and cross training twice a week. It certainly makes sense from a triathlon point of view. The runs are hard though - on tempo, one speed, and one long run at a faster tempo than some other plans. Given my propensity for injury, I might be better off waiting to do this when I've built up a stronger base. We'll see. For now, it's an interesting read.
Wednesday, December 16, 2009
Tuesday, December 15, 2009
December 15, 2009
Oops, missed a day. Yesterday was my son's birthday and we went out for dinner and came home for cake etc. Did not get time to do my abs work or blog. Such is life.So first - My Sunday Long Run Report.
It was great! I ran alone on the greenway. Did a good 10 minutes warm up and then ran 8
minutes and walked 1 minute. I ended with a 6 minute walking cool down. The temperature was about -3C, 28F and there was 1-2 inches of snow on the ground. Very pretty!Total 7.5 km in 56:38 including warm up and cool down.
Today's run report
Yesterday my lower legs were a bit achey and if I hadn't been so busy, I would have stretched. In hindsight, I DEFINITELY should have stretched. Today my shins were actually a bit sore and if I hadn't made plans to show 3 friends my lovely trail, I might have waiting until tomorrow to run. That being said, today's run was ok.
I took them to the trail had which is about 1km from the school. We parked and agreed to meet back at the car in 35 minutes. They took off on a run and I did my regular walk run warm up on my own. It was about -6C (20F) There was 4 inches of fresh powder and it was very pretty but I found it tough to run on the trail without being able to easily see the ground contours. I did a fair amount of slipping and sliding and came close to turning an ankle a few times but it was fun! My shoes are pathetic in the snow though. I know I really need to get some decent trail shoes and that was clearly evident today. I had snow going down my ankles and actually making their way under my feet because I could feel tiny snowballs under my toes until the heat from my feet melted them. My shins, achilles, and calves were all sore-ish while I was running but I still managed to do 8/1 again. We could only run for 35 minutes so I didn't cover a lot of ground (4km) but it was a good workout.
After the run, we drove back to the school, I got my stuff, drove down to pick up Erik and then we had to go run a few errands while I was still in my running gear, including soaking wet, cold feet. We left the store about an hour after my run finished and I noticed that the middle and ring finger of my right hand were tingling and feeling numb. I took a closer look and realized that they were completely white, as if they had no circulation. My fingers looked dead about 3/4 of the way down. They weren't that cold, just tingling and achey and it definitely wasn't frost-bite. The dead look kind of freaked me out a bit so I set to work trying to warm them up and get some blood into them. It took about 15 minutes but gradually the colour began to return. I jumped into the shower as soon as I got home and the bottoms of my feet and toes were white as well so I stayed under the hot water under they looked normal again too.Later, I googled "white tingling fingers" and read about Raynaud's syndrome. It sounds an awful lot like what I had and I'll admit I have noticed my fingers tingling when they're cold lately. I'll have to pay closer attention. I guess I'll try to keep my hands warm and get it checked out next time I'm at the doctor. I have to get my allergy shot at the end of the month so it can wait until then unless it gets suddenly worse.
Abs WorkBecause of my overworked abs this week, I only got in two workouts. I should be able to do better now since there are only 3 more days of school left. I have one more really stressful day (tomorrow - 2 concerts for parents) and one semi-stressful day (Thursday - afternoon craft day). Then Friday is easy and we're done!
It snowed 4" last night and another 4" tonight. Lovely and fluffy white stuff out there. Let's see if I can snag some pics off my camera phone.
Sunday, December 13, 2009
December 13, 2009
Busy day, didn't have time to blog. Will tell you all about my long run but you'll have to wait until tomorrow! PS It was awesome. :) :)
Sugoi gear was warm and comfy.
Abs work done.
Good night all.
Sugoi gear was warm and comfy.
Abs work done.
Good night all.
Saturday, December 12, 2009
December 12, 2009
I've been busy all day. Did some Christmas shopping for the boy, did 2 hours of housework (and YES, that's a workout!). Then did my obligatory abs workout. I really had to take it easy because I am such a wuss that my abs are STILL sore from that Evolution of Abs workout last Monday. I cannot believe it. Anyhoo, I skipped the hard core ones and focussed mostly on various planks and did some crunches. I imagine it took about 15 minutes if you count my much needed rest breaks, LOL...
Tonight, another staff Christmas party. Yeah baby!
Tomorrow - I go for a run with my new running Sugoi running gear!
Tonight, another staff Christmas party. Yeah baby!
Tomorrow - I go for a run with my new running Sugoi running gear!
Friday, December 11, 2009
December 11, 2009
Hello, my name is slackergurl.
Got off work, picked up wine, steak, baguette, and DVD. Went home to eat, drink, and watch a movie.
Today we enjoy life. Tomorrow is another day.
KG out.
Got off work, picked up wine, steak, baguette, and DVD. Went home to eat, drink, and watch a movie.
Today we enjoy life. Tomorrow is another day.
KG out.
Thursday, December 10, 2009
December 10, 2009
Run run reindeer, run run reindeer, run right to my house.
Lotsa singing going on at school these days.
Went for a run after work. Didn't get home until after 6pm. -6C 21F. Overcast. I was warm enough in tights, baselayer, mid zero jersey, windbreaker, head band, and gloves. 5.1 km in 38:40. Not breaking any speed records, that's for sure. :)
Did 2/2/2 warmup then ran 6/1 this time. The usual lower leg aches and pains but nothing serious. Iced when I got home, then hot bath. Yoga before bed.
I started to do my abs workout but I am still hurting like crazy and there's no way I can hold the plank or anything. Guess I'm foced to wait another day. Dang.
Here's my current favourite playlist for my 5km runs
500 Miles - Proclaimers
Put Your Hands Up In The Air - ?
Are You Gonna Be My Girl- Jet
The Middle - Jimmy Eat World
Scar That Never Heals - Jeremy Fisher
Hotel Yorba - The White Stripes
Footloose - Kenny Loggins
Hurts So Good - John Cougar Mellencamp
I Gotta Feeling - Black Eyed Peas
I Love Rock N Roll - Joan Jett
Lotsa singing going on at school these days.
Went for a run after work. Didn't get home until after 6pm. -6C 21F. Overcast. I was warm enough in tights, baselayer, mid zero jersey, windbreaker, head band, and gloves. 5.1 km in 38:40. Not breaking any speed records, that's for sure. :)
Did 2/2/2 warmup then ran 6/1 this time. The usual lower leg aches and pains but nothing serious. Iced when I got home, then hot bath. Yoga before bed.
I started to do my abs workout but I am still hurting like crazy and there's no way I can hold the plank or anything. Guess I'm foced to wait another day. Dang.
Here's my current favourite playlist for my 5km runs
500 Miles - Proclaimers
Put Your Hands Up In The Air - ?
Are You Gonna Be My Girl- Jet
The Middle - Jimmy Eat World
Scar That Never Heals - Jeremy Fisher
Hotel Yorba - The White Stripes
Footloose - Kenny Loggins
Hurts So Good - John Cougar Mellencamp
I Gotta Feeling - Black Eyed Peas
I Love Rock N Roll - Joan Jett
Wednesday, December 9, 2009
December 9, 2009
Hello there my friends!
You know you done did a good abs workout when they are still sore two days later (and it hurts to cough). I am holding off one more day to my abs. I can barely move let alone work them. LOL... I'll try to do yoga before I go to bed.
My Sugoi package has been shipped (I messed up the credit card info which delayed it by a day or two). 3-5 days. Can't wait!
The temperature today was about -8C (18F) and it flurried enough this morning to dust the ground. All the roads have been heavily sprayed with calcium chloride so there shouldn't be any icey roads this week. Now that there is cloud cover, the temperatures will moderate and we are going to start getting some snow. They say we can expect a bigger dump of snow early next week.
Still busy at school with concert practices and crafts etc. Lots of fun. Also lots of errands to run trying to find materials we need. Hate that part but love the school part.
OK, got to go. More tomorrow. A run perhaps? The ankles/lower inner shins are sore today. Pooh.
Here's a funny video of me and my family wishing you a Merry Christmas! You'll have to click the link because I lost the embed code...
http://elfyourself.jibjab.com/view/3QsNFY2G3HiEmzmK
You know you done did a good abs workout when they are still sore two days later (and it hurts to cough). I am holding off one more day to my abs. I can barely move let alone work them. LOL... I'll try to do yoga before I go to bed.
My Sugoi package has been shipped (I messed up the credit card info which delayed it by a day or two). 3-5 days. Can't wait!
The temperature today was about -8C (18F) and it flurried enough this morning to dust the ground. All the roads have been heavily sprayed with calcium chloride so there shouldn't be any icey roads this week. Now that there is cloud cover, the temperatures will moderate and we are going to start getting some snow. They say we can expect a bigger dump of snow early next week.
Still busy at school with concert practices and crafts etc. Lots of fun. Also lots of errands to run trying to find materials we need. Hate that part but love the school part.
OK, got to go. More tomorrow. A run perhaps? The ankles/lower inner shins are sore today. Pooh.
Here's a funny video of me and my family wishing you a Merry Christmas! You'll have to click the link because I lost the embed code...
http://elfyourself.jibjab.com/view/3QsNFY2G3HiEmzmK
Tuesday, December 8, 2009
December 8, 2009
Hi y'all...
Felt great all day. Bundled up and went for a run in the neighbourhood when I got home from work. It was cold (-11C, 12F) and dark but I felt pretty good.
I warmed up a bit - 2 min walk, 2 min run, 2 min walk. Then did 5/1, and then 6/1's for the rest. Last 6/1 I went faster (6 min km). 4.5 km in 33:20 overall.
I wore my Craft warm tights with my lined track pants over top. Sports bra, base layer, Sugoi Mid-Zero jersey (Erik's), and my Far West Goretex jacket. Also wore a headband, scarf, and gloves. I took off the gloves after 2 km and my cheeks didn't feel like they were freezing anymore after I warmed up.
As usual, my lower legs felt sore and achey. I stretched and iced after and they felt ok. I don't know if this minor pain is starting to add up or if it will eventually go away. I am counting on the latter.
My abs are sore from yesterday's workout..... That's probably good news.
It's supposed to start clouding over tomorrow and that means it'll warm up a bit, closer to -5ish and snow flurries for the rest of the week.
Skierz - haha, I made another batch of soup and have been eating that all week. With the Christmas season upon us, it's going to get tough... ;) Looking forward to hearing about your run week!
Clinton - thanks for the comment! :)
KG out.
Felt great all day. Bundled up and went for a run in the neighbourhood when I got home from work. It was cold (-11C, 12F) and dark but I felt pretty good.
I warmed up a bit - 2 min walk, 2 min run, 2 min walk. Then did 5/1, and then 6/1's for the rest. Last 6/1 I went faster (6 min km). 4.5 km in 33:20 overall.
I wore my Craft warm tights with my lined track pants over top. Sports bra, base layer, Sugoi Mid-Zero jersey (Erik's), and my Far West Goretex jacket. Also wore a headband, scarf, and gloves. I took off the gloves after 2 km and my cheeks didn't feel like they were freezing anymore after I warmed up.
As usual, my lower legs felt sore and achey. I stretched and iced after and they felt ok. I don't know if this minor pain is starting to add up or if it will eventually go away. I am counting on the latter.
My abs are sore from yesterday's workout..... That's probably good news.
It's supposed to start clouding over tomorrow and that means it'll warm up a bit, closer to -5ish and snow flurries for the rest of the week.
Skierz - haha, I made another batch of soup and have been eating that all week. With the Christmas season upon us, it's going to get tough... ;) Looking forward to hearing about your run week!
Clinton - thanks for the comment! :)
KG out.
Monday, December 7, 2009
December 7, 2009
Another good day.
I did my abs workout tonight, followed by a 20 minute Yoga For Runners by Yogamazing Podcast, which I highly recommend. (I did the yoga last night too, just before I went to bed.)
Tonight I wanted a bit more of a structured workout so I tweeted for advice and got three suggestions.
This is CoachPRS's Full Body and Core Workout recommended to me by SwapOntheRun. It uses bands and/or hand weights and can easily be done at home. Click on archived video and the down arrow to find Home Workout 2.
This is an amusing but challenging abs workout with Cher. I told Solorunner that I'd need to get some leg warmers to do that one. Seriously though, it looks hard, and if it meant I would have Cher's abs, well, hmmm, might be worth it. :)
Here is the one I chose to do. Evolution of Abs recommended to me by HeatherMoulton.
So now I have a base and an idea of my starting point. It'll be interesting to see how much I can improve over a month.
It's going to be a teensy bit warmer tomorrow than they originally thought. Closer to -10C (14F) which means I guess I'll run outside.
I messed up my credit card number so my Sugoi order hasn't gone through yet. Guess I'll have to wait a few more days to be cozy warm....
Forgot to mention the tights in yesterday's picture are Sub-Zero Zap Tights. Warm and reflective.
and WAY TO GO Skierz!!! Running every day this week?? I could NOT do that... I'll be thinking of you while I do my abs workout. We have it planned for the same three days.
I did my abs workout tonight, followed by a 20 minute Yoga For Runners by Yogamazing Podcast, which I highly recommend. (I did the yoga last night too, just before I went to bed.)
Tonight I wanted a bit more of a structured workout so I tweeted for advice and got three suggestions.
This is CoachPRS's Full Body and Core Workout recommended to me by SwapOntheRun. It uses bands and/or hand weights and can easily be done at home. Click on archived video and the down arrow to find Home Workout 2.
This is an amusing but challenging abs workout with Cher. I told Solorunner that I'd need to get some leg warmers to do that one. Seriously though, it looks hard, and if it meant I would have Cher's abs, well, hmmm, might be worth it. :)
Here is the one I chose to do. Evolution of Abs recommended to me by HeatherMoulton.
- Plank (30 seconds today)
- Side plank (30 seconds each side)
- Plank with elbows on stability ball (30 seconds)
- Stability Ball Jackknifes (super duper hard. Could barely hold the plank let alone do jacknife)
- Stability ball roll out (did 30)
- Plank Rotations (side plank, to regular plank, to other side: repeat)
So now I have a base and an idea of my starting point. It'll be interesting to see how much I can improve over a month.
It's going to be a teensy bit warmer tomorrow than they originally thought. Closer to -10C (14F) which means I guess I'll run outside.
I messed up my credit card number so my Sugoi order hasn't gone through yet. Guess I'll have to wait a few more days to be cozy warm....
Forgot to mention the tights in yesterday's picture are Sub-Zero Zap Tights. Warm and reflective.
and WAY TO GO Skierz!!! Running every day this week?? I could NOT do that... I'll be thinking of you while I do my abs workout. We have it planned for the same three days.
Sunday, December 6, 2009
December 6, 2009
"Today's gonna be a good day"
And it was!
Had a leisurely Sunday morning, did laundry and housework yadda yadda, then after lunch, I got bundled up and took Angel on a run on the Greenway along Mission Creek.
It was -2C (about 28F) and I really wanted to wear Erik's new Sugoi Mid Zero jersey but it was just too baggy to be warm enough so I wore my old MEC one. Over that I wore a windproof jacket, headband, gloves for first 2k, and tights. I felt warm enough even in the wind. (I think I heard windchill was about -9 C).
Anyhoo, I did 6 min warm up (2 min walk, 2 min run, 2 min walk)m then ran 4 min and walked 1 min until the halfway turn around point, then I ran 5 min and walked 1 min the rest of the way.
Overall I felt ok. My lower legs are a bit sore and achy when I run but it doesn't bother me after especially if I ice after.
I ran 6 km today instead of 5km so I can start having a 'long" run on Sundays from now on. I'll try to add 1km each weekend I guess, as long as I'm feeling ok.
So my BIG question is - and I haven't had an answer from anyone yet - what run/walk ratio can I do this week if I've been doing 4/1 comfortably for last 4 runs? Do I have to do one minute at a time each week? 5/1 this week, 6/1 next week etc? Or can I safely make some bigger jumps 6/1 this week, 8/1 next week etc? My goal is to get to 30 minutes without walking and although I'm anxious to get there, I DO NOT want to mess it up either.
Any opinions out there?
In other news.....
I went shopping at Sugoi's online store today. FINALLY decided what I wanted to buy after trying on a number of things at a local store to check for sizes. (And for anyone who thinks that's not fair, I did it while Erik was trying on AND BUYING some new tights.)
Eventually I bought two Mid-Zero jerseys of my own (they feel fabulous and so cozy warm). One in light blue and one in army green.
Abs Challenge Update
I did my abs workout this week on Dec. 2nd, 4th, and 6th this week. I've been careful not to overdo it so they don't hurt and cause me to miss a few days. For now, I've focussed on various types of crunches and some yoga/core work like the plank. Next week, I'll push it a little harder.
This week's Plan
Run on Tuesday and Thursday. 4-5 km. 30-40 minutes. It'll be tough because the high on Tuesday is supposed to be -13C (9F). That's pretty close to my limit for running outside.
Abs on Mon/Wed/Sat
KG Out.
And it was!
Had a leisurely Sunday morning, did laundry and housework yadda yadda, then after lunch, I got bundled up and took Angel on a run on the Greenway along Mission Creek.
It was -2C (about 28F) and I really wanted to wear Erik's new Sugoi Mid Zero jersey but it was just too baggy to be warm enough so I wore my old MEC one. Over that I wore a windproof jacket, headband, gloves for first 2k, and tights. I felt warm enough even in the wind. (I think I heard windchill was about -9 C).
Anyhoo, I did 6 min warm up (2 min walk, 2 min run, 2 min walk)m then ran 4 min and walked 1 min until the halfway turn around point, then I ran 5 min and walked 1 min the rest of the way.
Overall I felt ok. My lower legs are a bit sore and achy when I run but it doesn't bother me after especially if I ice after.
I ran 6 km today instead of 5km so I can start having a 'long" run on Sundays from now on. I'll try to add 1km each weekend I guess, as long as I'm feeling ok.
So my BIG question is - and I haven't had an answer from anyone yet - what run/walk ratio can I do this week if I've been doing 4/1 comfortably for last 4 runs? Do I have to do one minute at a time each week? 5/1 this week, 6/1 next week etc? Or can I safely make some bigger jumps 6/1 this week, 8/1 next week etc? My goal is to get to 30 minutes without walking and although I'm anxious to get there, I DO NOT want to mess it up either.
Any opinions out there?
In other news.....
I went shopping at Sugoi's online store today. FINALLY decided what I wanted to buy after trying on a number of things at a local store to check for sizes. (And for anyone who thinks that's not fair, I did it while Erik was trying on AND BUYING some new tights.)Eventually I bought two Mid-Zero jerseys of my own (they feel fabulous and so cozy warm). One in light blue and one in army green.
Abs Challenge Update
I did my abs workout this week on Dec. 2nd, 4th, and 6th this week. I've been careful not to overdo it so they don't hurt and cause me to miss a few days. For now, I've focussed on various types of crunches and some yoga/core work like the plank. Next week, I'll push it a little harder.
This week's Plan
Run on Tuesday and Thursday. 4-5 km. 30-40 minutes. It'll be tough because the high on Tuesday is supposed to be -13C (9F). That's pretty close to my limit for running outside.
Abs on Mon/Wed/Sat
KG Out.
Saturday, December 5, 2009
December 5, 2009
Was out shopping ALL day today. Had so many errands to run and it took way longer than we thought. Now I'm home for an hour then have to head out to staff Christmas party. Won't make the gym as I had planned for this afternoon.
I did do my abs work last night though and will run tomorrow.
Now, nap.
I did do my abs work last night though and will run tomorrow.
Now, nap.
Friday, December 4, 2009
December 4, 2009
Felt WAY better today. Got home around 5 and went for a run in the dark, around the neighbourhood. Didn't go too fast. Did a 6 min warmup then ran 4 minutes forefoot and 1 minute walking. A little achey etc in the lower legs but nothing serious. 4.25 km in 32:11 overall. Like I said, not too fast but I always find runs after work are tough.
I am going to watch a movie right now but promise to do my abs workout for the first 15 minutes of the movie.
Interesting stat - only weighed 119.4 lbs at dinner time tonight. Can't figure out why I'm not gaining weight....
Not going to complain tho...
I am going to watch a movie right now but promise to do my abs workout for the first 15 minutes of the movie.
Interesting stat - only weighed 119.4 lbs at dinner time tonight. Can't figure out why I'm not gaining weight....
Not going to complain tho...
Thursday, December 3, 2009
December 3, 2009
Not a lot to say tonight. The plan was to run this afternoon but it did not happen.
I had a bad night, awake twice in the middle of the night with a sick stomach - either something I ate or a mild bug. Went to work but felt pretty crummy all day. Couldn't eat anything during the day, forced down some crackers around noon so I wouldn't get dizzy. Later this evening, had some soup for supper and I'm feeling a bit better now.
Not too worried about the missed run - I can do it tomorrow and it was probably best for my body to rest a day anyway.
I am going to try to do some yoga before I go to bed unless the bending down makes my head hurt. In that case, I'll do my calf stretches only.
It's cold out again tonight and they're calling for flurries again. I am in SUCH need for some warmer winter running clothes. This weekend, I'll stop into one of the local stores and try on some Sugoi tights so I can decide what I want to buy.
KG out...
I had a bad night, awake twice in the middle of the night with a sick stomach - either something I ate or a mild bug. Went to work but felt pretty crummy all day. Couldn't eat anything during the day, forced down some crackers around noon so I wouldn't get dizzy. Later this evening, had some soup for supper and I'm feeling a bit better now.
Not too worried about the missed run - I can do it tomorrow and it was probably best for my body to rest a day anyway.
I am going to try to do some yoga before I go to bed unless the bending down makes my head hurt. In that case, I'll do my calf stretches only.
It's cold out again tonight and they're calling for flurries again. I am in SUCH need for some warmer winter running clothes. This weekend, I'll stop into one of the local stores and try on some Sugoi tights so I can decide what I want to buy.
KG out...
Wednesday, December 2, 2009
December 2, 2009
OK, it's 9:15 pm. I am finally finished editing the show that was due out last Sunday. Ugh. I have to give it a listen before I post it, so thought I'd do my 15 mins of abs work and then update my blog.
To Skierz - Yes, please do join in! Leave a comment here and let us know what you're going to do and/or what you've done! Unless you happen to be a Beginner Triathlete member AND you live in BC, then let's just post out workouts here and keep each other motivated!
Anyone else want to join in?
To Skierz - Yes, please do join in! Leave a comment here and let us know what you're going to do and/or what you've done! Unless you happen to be a Beginner Triathlete member AND you live in BC, then let's just post out workouts here and keep each other motivated!
Anyone else want to join in?
Tuesday, December 1, 2009
December 1, 2009
OK, I loosely threw a few goals out there. Sounds like there are others who need some prodding as well. How about we encourage one another along then? Post your goals and periodic updates as to what you do to meet your goals in a comment here and we can shame each other into getting it done. :)
Today on the BC forum of Beginner Triathlete, I joined an abs workout challenge. I agreed to do abs work 15-20 minutes, 3 times a week for the month of December. I'm going to do that on non running days I think and fit it into my yoga workout. Anyone else want to get in on that?
SO where am I at right now?
Today I ran 5k right after work. I took my gear to school so I could change and run right after work. By the time I was dressed and at the trail head (1 km from school), it was already 3:15 and the sun was going behind the hill. It was hovering around zero celcius (32F) at my house, but the trail is in a narrow valley a little higher up and it felt much colder. The ground was frozen and covered with frost. I wore tights, a long sleeved tech shirt, bike jersey, and my wind breaker. It was enough to keep me warm but my hands were really cold for the first 2km in my light gloves. Next time, I'll wear my fleece gloves.
I did a walk/run warmup for 1o minutes, then did 4 min forefoot and 1 min walk for the rest. My leg are always a big tired after work so it's never comfortable time to run but overall I felt ok. I couldn't stretch or ice right after because I had to go pick up Erik from school. 40 minutes total run. Didn't try for any speed at all.
Downside of running right after work is that I had to go back to school around 7:30pm for an hour to get my work done. Too bad teachers don't really get off at 3pm every day....
A cold front has arrived and right now at 10:30 pm, it's already -7C (19F) and the predicted high on Thursday, is the same. I will try to run right after school if I can, but I'll more likely have to wait until I get home and run in the neighbourhood after dark.
As for the rest of my 'goals'?
Well I went to bed at 10 last night, right now it's 10:30 so I blew that for today. I think I can remember to take my supplements.
And I'll try to do some yoga before I hit the sack tonight.
Tomorrow - abs work. w00t.
Today on the BC forum of Beginner Triathlete, I joined an abs workout challenge. I agreed to do abs work 15-20 minutes, 3 times a week for the month of December. I'm going to do that on non running days I think and fit it into my yoga workout. Anyone else want to get in on that?
SO where am I at right now?
Today I ran 5k right after work. I took my gear to school so I could change and run right after work. By the time I was dressed and at the trail head (1 km from school), it was already 3:15 and the sun was going behind the hill. It was hovering around zero celcius (32F) at my house, but the trail is in a narrow valley a little higher up and it felt much colder. The ground was frozen and covered with frost. I wore tights, a long sleeved tech shirt, bike jersey, and my wind breaker. It was enough to keep me warm but my hands were really cold for the first 2km in my light gloves. Next time, I'll wear my fleece gloves.
I did a walk/run warmup for 1o minutes, then did 4 min forefoot and 1 min walk for the rest. My leg are always a big tired after work so it's never comfortable time to run but overall I felt ok. I couldn't stretch or ice right after because I had to go pick up Erik from school. 40 minutes total run. Didn't try for any speed at all.
Downside of running right after work is that I had to go back to school around 7:30pm for an hour to get my work done. Too bad teachers don't really get off at 3pm every day....
A cold front has arrived and right now at 10:30 pm, it's already -7C (19F) and the predicted high on Thursday, is the same. I will try to run right after school if I can, but I'll more likely have to wait until I get home and run in the neighbourhood after dark.
As for the rest of my 'goals'?
Well I went to bed at 10 last night, right now it's 10:30 so I blew that for today. I think I can remember to take my supplements.
And I'll try to do some yoga before I hit the sack tonight.
Tomorrow - abs work. w00t.
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