Wanted to increase today…was planning on running 25k..Just didn’t make it. I’ve been running outside most of the winter, and this felt like the coldest weather I’ve ever ran in. I wasn’t prepared, I should have wore my vest over my jacket and also a warmer running shirt underneath, but thinking “Spring” who needs it…Big mistake.. The last run up front street was so windy and it was almost 6:30..I would have to run another hour to make it to 25k…Thought Nope..I’m saving that mileage for another day…I wore my new hydration belt, two bottles filled with Gatorade and took a Cliff Bar with me..Over all I felt good..but the wind kept taking my breath away, when I stopped I was instant cold…I’m anxious for warmer weather…It’s right around the corner. Came home had a nice hot soak…turned off the lights for an hour for Earth 2011..then yoga for 1/2 hour, hip openers…and finished off with ab ripper x…First time since November that I’ve completed this DVD…349 core/ab moves…I was able to complete app 325…it’s a fantastic workout.
This weeks workouts:
Today Saturday…15k, yoga, ab ripper X
Friday…Nil
Thursday..5K run and yoga class.
Wednesday.. Had a massage…my upper back has been bothering me some from all the data inputting at work…not only my back needed attention..my itband, hamstrings and calves very tight…I would love to be able to motivate myself to do yoga everyday….even if it’s only 1/2 hour.
Tuesday…First Fun Run of the season…6 people out…alot of fun..I enjoy the social time.
Monday…Nil.
My week doesn’t look very good
Keep going!
Workout:
•Type: Run
•Date: 03/26/2011
•Time: 13:53:38
•Total Time: 1:30
calories: 1205
Training..is the opposite of hope
Saturday, March 26, 2011
Sunday, March 20, 2011
Saturday, March 19, 2011
23K…hard run but worth it!
Another increase … 23k. First time I have ever made it to that distance…it was a beautiful day but a bit windy, March is upon us… The first part of the run was awesome…my legs felt great, coming into about 17k I started to feel it…the last part of the run was hard, but felt great to finish with another increase. My stomach was upset after running, I have read that your system needs to adjust to the distance..and I think I need to start eating a bit more…my energy supply became empty. Over all a good run. Decided to finish off the night with some yoga..It helped my stomach and my tight legs..
This week workouts:
haven’t been doing to much lately, bit of a slug but it’s starting to get nice and that increases the happy mood!
Today Saturday 23K and 1/2 hour of yoga
Friday…nil
Thursday…5K..great run…finished off the night with an awesome yoga class…feeling the stretches in my itband and glutes…Love yoga, just makes a person feel great
Wednesday ….nil
Tuesday 5K…good run finished off with a 7k bike ride..It was a beautiful day and I wanted to ride, but my running plan stated run…so I decided why not both..hitched up the bike on my rack and headed to town… Felt great to be on the bike
Monday …nil
It has been a crazy week with sick children and vehicles…next week I need to write it down and do it…sometimes that beautiful thing called life happens…It’s ok..tomorrows another day…just get back at it.
enjoy all those great things that make you feel good!
Workout:
•Type: Run
•Date: 03/19/2011
•Time: 13:20:36
•Total Time: 2:10:00.00
•Calories: 1679
•Distance: 23 km
•Average Pace: 5:38.98/km
This week workouts:
haven’t been doing to much lately, bit of a slug but it’s starting to get nice and that increases the happy mood!
Today Saturday 23K and 1/2 hour of yoga
Friday…nil
Thursday…5K..great run…finished off the night with an awesome yoga class…feeling the stretches in my itband and glutes…Love yoga, just makes a person feel great
Wednesday ….nil
Tuesday 5K…good run finished off with a 7k bike ride..It was a beautiful day and I wanted to ride, but my running plan stated run…so I decided why not both..hitched up the bike on my rack and headed to town… Felt great to be on the bike
Monday …nil
It has been a crazy week with sick children and vehicles…next week I need to write it down and do it…sometimes that beautiful thing called life happens…It’s ok..tomorrows another day…just get back at it.
enjoy all those great things that make you feel good!
Workout:
•Type: Run
•Date: 03/19/2011
•Time: 13:20:36
•Total Time: 2:10:00.00
•Calories: 1679
•Distance: 23 km
•Average Pace: 5:38.98/km
Thursday, March 10, 2011
Running 21K couldn’t feel better!
As I sat at my desk today my calves were aching some…joking to a co-worker “my legs are in protest already, knowing what I’m going to put them through when I get home”…when I arrived home, they were still feeling tight and aching…thinking, I’m never going to be able to run 21k feeling like this. I remembered what my physio told me months ago when I had my injury, “before you go on a run, you can heat the area”…so I put the heating pad to my calves and massaged them…they felt alot better. Before I hit the road I decided to take a bit of salt, a rare commodity in this house, I don’t cook with it, don’t use it on my food etc…periodically I’ve been having muscle spasms in my legs for the last couple of weeks, seeing the increased mileage and I don’t replenish the way I should, wouldn’t be surprised that i’m lacking some of the nutrients I need. Felt strange to put the salt in my hand and pop it into my mouth, see that I avoid it like the plaque. Took some Emergen-C..and out the door I went.
Not sure what worked, but something did…This run was amazing..I couldn’t get over how great my legs felt…As I was running, I thought ….sweet..this is what’s its all about! Some parts of the run it was cold, but over all it was great…running along the golf course, the snow looked beautiful, so clean and not touched….I am very hyped that I’m back up to my 1/2 marathon mileage after I had to stop for a bit..Feels so great!! I am very please with my time also…not that it’s about time at this point….scary because now I ran it under 2 hours…I’ll be expecting that of myself..
My weeks workouts:
Today Friday March 4….21K!!!
Thursday…completed 1 hour of P90X Arms & Shoulders…Feeling it some today..but I might increase my weights..30 min of the heavy weights, 30 min of the lighter weights.. I need to push myself a bit more.
Yoga Class for 1 1/2 hours…my legs felt like two blocks of wood..tight..Yoga is amazing, an important part of my training… I really need to be adding more yoga into my routine..
Wednesday..Ab Ripper & 5K.. Broke my golden rule of running back to back but I need to get 3 runs in a week..Legs tight again…I was thinking these short recovery runs are sometimes harder than the long runs. Came home and did some research on recovery runs…best thing I’ve read in a long time. ” A Fresh Prespective On Recovery Runs” Below:
“ In short, recovery runs do not enhance recovery. Nevertheless, recovery runs are almost universally practiced by top runners. That wouldn’t be the case if this type of workout weren’t beneficial. So what is the real benefit of recovery runs? The real benefit of recovery runs is that they increase your fitness–perhaps almost as much as longer, faster runs do–by challenging you to run in a pre-fatigued state (i.e. a state of lingering fatigue from previous training.)”
Tuesday: 5K run
Monday..Rest
Enjoy you’re pain, you’ve earned it!
Workout:
•Type: Run
•Date: 03/04/2011
•Time: 11:31:44
•Total Time: 1:51:00.00
•Calories: 1650
•Distance: 21 km
•Average Pace: 5:17.18/km
Not sure what worked, but something did…This run was amazing..I couldn’t get over how great my legs felt…As I was running, I thought ….sweet..this is what’s its all about! Some parts of the run it was cold, but over all it was great…running along the golf course, the snow looked beautiful, so clean and not touched….I am very hyped that I’m back up to my 1/2 marathon mileage after I had to stop for a bit..Feels so great!! I am very please with my time also…not that it’s about time at this point….scary because now I ran it under 2 hours…I’ll be expecting that of myself..
My weeks workouts:
Today Friday March 4….21K!!!
Thursday…completed 1 hour of P90X Arms & Shoulders…Feeling it some today..but I might increase my weights..30 min of the heavy weights, 30 min of the lighter weights.. I need to push myself a bit more.
Yoga Class for 1 1/2 hours…my legs felt like two blocks of wood..tight..Yoga is amazing, an important part of my training… I really need to be adding more yoga into my routine..
Wednesday..Ab Ripper & 5K.. Broke my golden rule of running back to back but I need to get 3 runs in a week..Legs tight again…I was thinking these short recovery runs are sometimes harder than the long runs. Came home and did some research on recovery runs…best thing I’ve read in a long time. ” A Fresh Prespective On Recovery Runs” Below:
“ In short, recovery runs do not enhance recovery. Nevertheless, recovery runs are almost universally practiced by top runners. That wouldn’t be the case if this type of workout weren’t beneficial. So what is the real benefit of recovery runs? The real benefit of recovery runs is that they increase your fitness–perhaps almost as much as longer, faster runs do–by challenging you to run in a pre-fatigued state (i.e. a state of lingering fatigue from previous training.)”
Tuesday: 5K run
Monday..Rest
Enjoy you’re pain, you’ve earned it!
Workout:
•Type: Run
•Date: 03/04/2011
•Time: 11:31:44
•Total Time: 1:51:00.00
•Calories: 1650
•Distance: 21 km
•Average Pace: 5:17.18/km
Great run to complete the week!
Feeling like a slug this week…haven’t been working out like I should, due to changing rooms around and things not complete yet..also the weather has been against me a bit…However no better way to finish the week but with an awesome run! Starting out this afternoon, the roads were slippery and snow packed, creating a less-than-ideal footing. I feel it makes the run a bit more interesting, more challenging, and probably increases some strength…because you’re digging in! My hips were a bit sore during part of this run, but eased up when I walked for a minute and then continued on the run….It felt great to get fresh air in my lungs, sun shining on my face and enjoying the beauty of the trees laden with the new fallen snow. Needing to build strength and endurance but it’s all good…I feel I’ve achieved alot in 2 1/2 months..& I have lots of time to build up…They say Patience creates confidence, decisiveness, and a rational outlook, which eventually leads to success….so patience it is!
Took a nice soak, did some physio and finished off with 1/2 hour of yoga…hip openers..My hips will thank me tomorrow.
Wednesday was the only other time I ran this week…5k and It was one of those “Wow” runs! my legs felt great…funny you just never know what to expect.
Yoga class Monday and Thursday….Really feeling the benefits in regards to my running!! Just what I need..
Hopefully this week I will get more strength training in…need to work my arms and also my legs.
Feels great to be increasing, I’m almost there!!
Enjoy your week!
Workout:
•Type: Run
•Date: 02/27/2011
•Time: 14:25:00
•Total Time: 1:45:00.00
•Calories: 1493
•Distance: 19.3 km
•Average Pace: 5:26.38/km
Took a nice soak, did some physio and finished off with 1/2 hour of yoga…hip openers..My hips will thank me tomorrow.
Wednesday was the only other time I ran this week…5k and It was one of those “Wow” runs! my legs felt great…funny you just never know what to expect.
Yoga class Monday and Thursday….Really feeling the benefits in regards to my running!! Just what I need..
Hopefully this week I will get more strength training in…need to work my arms and also my legs.
Feels great to be increasing, I’m almost there!!
Enjoy your week!
Workout:
•Type: Run
•Date: 02/27/2011
•Time: 14:25:00
•Total Time: 1:45:00.00
•Calories: 1493
•Distance: 19.3 km
•Average Pace: 5:26.38/km
Saturday, March 5, 2011
Marathon training
WK MON TUES WED THURS FRI SAT SUN TOTAL
1 CROSS 5K CROSS CROSS 23K REST CROSS/ 5K 33K
2 CROSS 5K CROSS CROSS 24K REST CROSS/ 5K 34K
3 CROSS 5K CROSS CROSS 19K REST CROSS/ 5K 29K
4 CROSS 5K CROSS CROSS 26K REST CROSS/ 5K 36K
5 CROSS 5K CROSS CROSS 16K REST CROSS/ 5K 26K
6 CROSS 5K CROSS CROSS 28K REST CROSS/ 5K 38K
7 CROSS 5K CROSS CROSS 19K REST CROSS/ 5K 29K
8 CROSS 5K CROSS CROSS 31K REST CROSS/ 5K 41K
9 CROSS 5K CROSS CROSS 19K REST CROSS/ 5K 29K
10 CROSS 5K CROSS CROSS 34K REST CROSS/ 5K 44K
11 CROSS 5K CROSS CROSS 12K REST CROSS/ 22K
12 CROSS 5K REST REST 42K REST REST 47K
1 CROSS 5K CROSS CROSS 23K REST CROSS/ 5K 33K
2 CROSS 5K CROSS CROSS 24K REST CROSS/ 5K 34K
3 CROSS 5K CROSS CROSS 19K REST CROSS/ 5K 29K
4 CROSS 5K CROSS CROSS 26K REST CROSS/ 5K 36K
5 CROSS 5K CROSS CROSS 16K REST CROSS/ 5K 26K
6 CROSS 5K CROSS CROSS 28K REST CROSS/ 5K 38K
7 CROSS 5K CROSS CROSS 19K REST CROSS/ 5K 29K
8 CROSS 5K CROSS CROSS 31K REST CROSS/ 5K 41K
9 CROSS 5K CROSS CROSS 19K REST CROSS/ 5K 29K
10 CROSS 5K CROSS CROSS 34K REST CROSS/ 5K 44K
11 CROSS 5K CROSS CROSS 12K REST CROSS/ 22K
12 CROSS 5K REST REST 42K REST REST 47K
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