Today was long run day. Of course its one of the coldest days this week. All morning I was finding other things to do, trying to wait for it to warm up. It never really did. I took a big afternoon nap, which is unusual for me. But I am guessing its from the christmas season. After that I felt I had a little extra energy. Also my aunt called to ask me about my long run which was kind of a kick in the ass to get out the door.
There were many factors to make todays run harder. It was cold this is the first year the cold has really effected my cardio I guess its just me getting older. There was a blizzard that hit Winnipeg Christmas Eve and Christmas day so the streets were covered in snow. They had been plowed but the running paths were not plowed. I was losing massive amounts of power each stride. With the snow also comes snow clearing and I was going over snow banks and drifts some were a good 3 feet. I guess thats the best we get for hills. I made the best of it and it kept things interesting.
I started out not being able to get under the 8 min/mile mark. I had to calm myself and remind my self its winter now, and take into account all of the above. When I did get some dry pavement it was a treat I even ran a couple miles in the 7:20s. I was happy to be done the run today. Felt like I was running in a desert/steeple chase going over those snow banks. O well I got it done and I leave for Banff tomorrow so I am hoping to get some good runs in out there!
LSD Run:
Duration: 1 hr 3 min 55 sec
Distance: 8.0 mi
Avg. speed: 7.5 mi/h
Avg. pace: 7:59 / mi
Intensity: 5
Sunday, December 27, 2009
Saturday, December 26, 2009
Paul Please Go Home
As far as I am concerned the month of December can be broken down into three parts. Before paul got home the week Paul was home and after Paul left. Paul is my brother he plays hockey out in Seattle Washington in the WHL western hockey league. Man does he have some stories. With him being away I started to miss him and he also was getting home sick. Also the rules are strict out there so he just really wanted to come home and hit the sauce with his brother. We partied hard really hard. I managed to squeak in training everyday but man I am happy he is gone. We were so busy I didnt even have time to write cause the time I did have I was probabily drunk.
Sunday:
Sunday was d-day so i knew i had to workout early. I did my lsd in the morning and felt great to get my bro for the afternoon. I grabbed him from the air port we hugged and laughed the whole way home. The night started and ended at the kings head which was amazing. The band there is phenomonal and we stayed till close and didnt hit the sack till around 2.
Run:
Duration: 1 hr 16 min
Distance: 10.0 mi
Avg. hr: 152
Avg. speed: 7.9 mi/h
Avg. pace: 7:36 / mi
Intensity: 4
Monday:
Monday was good I had a chance to sleep in and get stuff done around the house. Paul and I went to the dentist. My workout wasn't till later at night so I had all day to recover. I had a good swim there wasnt many people so I got my own lane and really got to hammer. After that was done at 9 I went straight home changed and went straight to the bar and man did we party that night. The bar was packed and we had a blast Paul and my friend wheeled some girls to come back to our parents house. The party started again there with gutiars cards, and more booze we didnt shut it down untill about 7am that night. Tuesday morning was rough to say the least.
Duration: 1 hr
Distance: 2800.0 m
Avg. speed: 0.8 m/s
Avg. pace: 2:09 / 100 m
Intensity: 4
Tuesday:
Being such a rough night I knew I was gonna be taking it easy so I just focused on tring to get my run done it was a short tempo run and from there I went to go see kelcie she keeps me grounded when times are crazy.
Duration: 37 min 42 sec
Distance: 5.01 mi
Avg. hr: 149
Avg. speed: 8.0 mi/h
Avg. pace: 7:31 / mi
Intensity: 4
Wednesday:
Tuesday really helped me to feel better for Wednesday. Since I had nothing else to do I dragged Paul to hot yoga. He has done it before but it was really funny to have him there. The instructor asks the class hows everyone doing "great!! WOo" then Paul hungover " hjshfkhsdkI feel aweul" haha it was funny. After that I was feeling like streach so I hit the pool and had an ok swim. Later that night we hit the bar and yes again got hammered and home by about 4 am.
Sport: Swim
Duration: 1 hr
Distance: 3000.0 m
Avg. speed: 0.8 m/s
Avg. pace: 2:00 / 100 m
Intensity: 6
Thursday:
Thursday was now Christmas Eve and weather Paul was there or not I dont think you can stop the chaos ha ha. I was able to sneek in a 40min ride with Paul downstairs. So although not the full hour I was happy to get something done. I took position as dd that night which was good cause it still ended up a late one.
Duration: 40 min
Intensity: 7
Friday:
Friday was Christmas Day and having my family plus a girlfriend with separated parents I was running around like a chicken with my head cut off. HOuse to house. But we made it through I did drink this night and we played some blindfolded musical chairs. Absolutly ridiculous. Then when we got home I had some friends over and we finished partying till 3 am.
Rest Day christmas
Saturday:
Paul finally left today. ha ha. I think things will go back to normal no that hes gone and christmas is done. It felt good to have the christmas stress gone. I Just hung out on the bike and watched a cycling movie American Flyers. It was about 2 brothers I guess very well suited seeing as how I just saw my bro. Anyways I leave to banff on monday so I was just busy packing and prepairing.
Long Cycle:
Avg. hr: 145
Intensity: 5
Sunday:
Sunday was d-day so i knew i had to workout early. I did my lsd in the morning and felt great to get my bro for the afternoon. I grabbed him from the air port we hugged and laughed the whole way home. The night started and ended at the kings head which was amazing. The band there is phenomonal and we stayed till close and didnt hit the sack till around 2.
Run:
Duration: 1 hr 16 min
Distance: 10.0 mi
Avg. hr: 152
Avg. speed: 7.9 mi/h
Avg. pace: 7:36 / mi
Intensity: 4
Monday:
Monday was good I had a chance to sleep in and get stuff done around the house. Paul and I went to the dentist. My workout wasn't till later at night so I had all day to recover. I had a good swim there wasnt many people so I got my own lane and really got to hammer. After that was done at 9 I went straight home changed and went straight to the bar and man did we party that night. The bar was packed and we had a blast Paul and my friend wheeled some girls to come back to our parents house. The party started again there with gutiars cards, and more booze we didnt shut it down untill about 7am that night. Tuesday morning was rough to say the least.
Duration: 1 hr
Distance: 2800.0 m
Avg. speed: 0.8 m/s
Avg. pace: 2:09 / 100 m
Intensity: 4
Tuesday:
Being such a rough night I knew I was gonna be taking it easy so I just focused on tring to get my run done it was a short tempo run and from there I went to go see kelcie she keeps me grounded when times are crazy.
Duration: 37 min 42 sec
Distance: 5.01 mi
Avg. hr: 149
Avg. speed: 8.0 mi/h
Avg. pace: 7:31 / mi
Intensity: 4
Wednesday:
Tuesday really helped me to feel better for Wednesday. Since I had nothing else to do I dragged Paul to hot yoga. He has done it before but it was really funny to have him there. The instructor asks the class hows everyone doing "great!! WOo" then Paul hungover " hjshfkhsdkI feel aweul" haha it was funny. After that I was feeling like streach so I hit the pool and had an ok swim. Later that night we hit the bar and yes again got hammered and home by about 4 am.
Sport: Swim
Duration: 1 hr
Distance: 3000.0 m
Avg. speed: 0.8 m/s
Avg. pace: 2:00 / 100 m
Intensity: 6
Thursday:
Thursday was now Christmas Eve and weather Paul was there or not I dont think you can stop the chaos ha ha. I was able to sneek in a 40min ride with Paul downstairs. So although not the full hour I was happy to get something done. I took position as dd that night which was good cause it still ended up a late one.
Duration: 40 min
Intensity: 7
Friday:
Friday was Christmas Day and having my family plus a girlfriend with separated parents I was running around like a chicken with my head cut off. HOuse to house. But we made it through I did drink this night and we played some blindfolded musical chairs. Absolutly ridiculous. Then when we got home I had some friends over and we finished partying till 3 am.
Rest Day christmas
Saturday:
Paul finally left today. ha ha. I think things will go back to normal no that hes gone and christmas is done. It felt good to have the christmas stress gone. I Just hung out on the bike and watched a cycling movie American Flyers. It was about 2 brothers I guess very well suited seeing as how I just saw my bro. Anyways I leave to banff on monday so I was just busy packing and prepairing.
Long Cycle:
Avg. hr: 145
Intensity: 5
Sunday, December 20, 2009
Meant to be
The universe works in mysterious ways. I slept in today after the long night last night. I just slept till I felt good that's all, I woke up energized. I was sleeping at Kelcie's so I made my way home for today cycle. I fueled up and headed down stairs by around 3 or so. When I hopped on I noticed it wasn't riding as smooth as it should. Since I was going to be on here for 2 hours I wanted it to be running perfect. I figured it was something small just rubbing. anyways I ended up burning about a half hour adjusting the trainer and checking my drive train. I was starting to get really frustrated. But I then found a minor hole in my tire which had caused it to expand making a bump in the tire causing the rough ride. So I swapped it out quickly with a tire from my dads bike and I was on my way.
This delay had really bugged me. I just wanted to hop on and go. Once I started riding how ever I could see the reason for the delay. I turned on the TV and on the channel it was on the Ironman World Championships from Kona Hawaii were on. I had been following it on the forums so I had already known the outcome but I was still so excited to watch!!!
As I started to ride and warm up I was getting more and more pumped. NBC's coverage was really really good and they not only covered the pros but also captured truly amazing stories about ordinary people and the dream of completing the Ironman World Championships.
There was a guy who had cancer for 20 years of his life not knowing if he was going to live and he was crying at the thought of finishing. He missed the swim cut by 7 seconds. This brought a grown man to his knees in pain. There were 2 navy officers who had to do all there training on ships. One of them does 3 hr treadmill runs. There was a 58yr old women who had a stroke. And said everything is an accomplishment crossing the start is an accomplishment starting the bike is and accomplishment finishing the bike is and accomplishment. 2yrs ago she had to re learn to walk. On that day she was an Ironman. There was a boy with no legs he had to do the entire cycle using only his gluts. He missed the cut off by 5 minutes, still an amazing effort.
They also showed footage of old Ironmans, footage of (arguably) the worlds fittest people collapsing 400m from the finish line of a 140.6 mile race. There was one women this year that did not make the cut off and was helped across the line almost unconcious. But in the minds of the people that day she was an Ironman.
As for the pros, well they are just disgusting. Christie Wellington, and Craig Alexzander are both absolute machines. Christie didnt even have competition, she was racing against the course record. Craig Alexzander made up a 12 min deficit from the bike with almost no signs of pain on his face to join Mark Allen, Dave Scott and Tim Deboom as defending Ironman Champions.
Watching the race was probabilay one of the most inspireing things I have seen in a long time. My heart rate was even higher then normal. Although I had to cut my ride short to go to work I came home after just to finish, becuase I was so motivated.
Bike 1: 3:30pm-4:30pm
Duration: 1 hr
Avg. hr: 151
Intensity: 7
Bike 2: 9:30pm-10:30
Duration: 1 hr
Avg. hr: 146
Intensity: 4
This delay had really bugged me. I just wanted to hop on and go. Once I started riding how ever I could see the reason for the delay. I turned on the TV and on the channel it was on the Ironman World Championships from Kona Hawaii were on. I had been following it on the forums so I had already known the outcome but I was still so excited to watch!!!
As I started to ride and warm up I was getting more and more pumped. NBC's coverage was really really good and they not only covered the pros but also captured truly amazing stories about ordinary people and the dream of completing the Ironman World Championships.
There was a guy who had cancer for 20 years of his life not knowing if he was going to live and he was crying at the thought of finishing. He missed the swim cut by 7 seconds. This brought a grown man to his knees in pain. There were 2 navy officers who had to do all there training on ships. One of them does 3 hr treadmill runs. There was a 58yr old women who had a stroke. And said everything is an accomplishment crossing the start is an accomplishment starting the bike is and accomplishment finishing the bike is and accomplishment. 2yrs ago she had to re learn to walk. On that day she was an Ironman. There was a boy with no legs he had to do the entire cycle using only his gluts. He missed the cut off by 5 minutes, still an amazing effort.
They also showed footage of old Ironmans, footage of (arguably) the worlds fittest people collapsing 400m from the finish line of a 140.6 mile race. There was one women this year that did not make the cut off and was helped across the line almost unconcious. But in the minds of the people that day she was an Ironman.
As for the pros, well they are just disgusting. Christie Wellington, and Craig Alexzander are both absolute machines. Christie didnt even have competition, she was racing against the course record. Craig Alexzander made up a 12 min deficit from the bike with almost no signs of pain on his face to join Mark Allen, Dave Scott and Tim Deboom as defending Ironman Champions.
Watching the race was probabilay one of the most inspireing things I have seen in a long time. My heart rate was even higher then normal. Although I had to cut my ride short to go to work I came home after just to finish, becuase I was so motivated.
Bike 1: 3:30pm-4:30pm
Duration: 1 hr
Avg. hr: 151
Intensity: 7
Bike 2: 9:30pm-10:30
Duration: 1 hr
Avg. hr: 146
Intensity: 4
Saturday, December 19, 2009
Long Night
I am young and its friday night. Its a good day. Spent most of the day with the dog loungein aroung the house. When the afternoon rolled around things started to get real busy. I took Layla for a walk then I had to drop her off at kelcies while I went to grab some pizza. My friend Dave had invited me to the hockey game tonight so I figured it would be nice to have some za before hand. The game was fun we ended up drinkin at the bar in the arena but it was a good time. From there we headed to a friends house in the area for some more beers. It was good to see him open up a bit he has been going through some relationship problems. After that we still made it to a bowling ally for a couple rounds. kelcie has a friend that works there so it was dirty cheap and bowling is always a good time in winnipeg. All in all alot of ground was covered tonight. I hope it doesnt hurt to bad tomorrow.
Bike:
Duration: 1 hr
30min tempo
30min interval
Intensity: 8
Bike:
Duration: 1 hr
30min tempo
30min interval
Intensity: 8
Thursday, December 17, 2009
Running Again
Its nice being unemployed and still getting paid. I spent the day running around to the airport to get a camera charger which I forgot in Saskatoon. Luckily they found it and I got it back and it still works. On my way back I went and picked up a bonus check for work that I did back in November. That was also nice to have for the holidays. And I also picked up a license for my dog which I have been meaning to do for a couple months now.
It was a beautiful day and I could not wait to get out of the car to start running. I decided today I was going to practice some active living and run to the gym. So I packed a back pack and headed out. It was actually nice out for once and I ended up taking layers off to cool down. For some reason though I couldn't seem to keep my heart rate down. I don't know if it was the extra weight of the pack, the cold ground and loss traction, or the cold air effecting my lungs. I have never really noticed the air effecting my lungs but I really felt it this time. I have also never really trained using heart rate so it will be interesting to do a comparison.
Run:
Duration: 41 min 15 sec
Distance: 5.4 mi
Avg. hr: 158
Avg. speed: 7.9 mi/h
Avg. pace: 7:38 / mi
Intensity: 4
Weights:
45 min
It was a beautiful day and I could not wait to get out of the car to start running. I decided today I was going to practice some active living and run to the gym. So I packed a back pack and headed out. It was actually nice out for once and I ended up taking layers off to cool down. For some reason though I couldn't seem to keep my heart rate down. I don't know if it was the extra weight of the pack, the cold ground and loss traction, or the cold air effecting my lungs. I have never really noticed the air effecting my lungs but I really felt it this time. I have also never really trained using heart rate so it will be interesting to do a comparison.
Run:
Duration: 41 min 15 sec
Distance: 5.4 mi
Avg. hr: 158
Avg. speed: 7.9 mi/h
Avg. pace: 7:38 / mi
Intensity: 4
Weights:
45 min
Wednesday, December 16, 2009
Yoga for Power
Well it looks as though just because I said I was going to blog in the afternoons, I am busy in the afternoons. Go figure. Yesterday was good I spent the morning running errends doing some christmas shopping kept busy. Its good to be busy because an idle mind is the devils playground. I had to do a bike on tuesday and I was really looking forward to hopping on the trainer again. This session was an interval session and, the new purchuse came through again. The resistance was smooth all the way through the accelerations and it did not slip once. It truly is amazing technology.
I was pleased to find that after the workout, cycling did not agrivate my groin. I am hoping to be running again by thursday.
Today was busy, I made my self a decent breakfast. I really appreciate a good breakfast, and I havent cooked one for myself in a while. A friend texted me from school askin if I wanted to go do hot yoga. I figured the stretching would be good for the groin strain. It was awesome!! It was 90 mins of hot yoga I must have sweat out over a litre and I felt really energized after. From there I came home and headed to the dog park. Its the first day it has been nice in a while so we walked around for a while and got home just in time to head to swimming.
When it came time to head to the pool I felt loose, long, relaxed the perfect feeling for swimming. The rest of the swim went really well I was swimming in the top 2 and seemed to have lots of gas in the tank. The water was cooler today which also made things easier.
Tuesday Cycle:
Duration: 1 hr 5 min
Intensity: 4
Wednesday Swim:
Duration: 1 hr
Distance: 2850.0 m
Avg. hr: 0
Avg. speed: 0.8 m/s
Avg. pace: 2:06 / 100 m
Intensity: 4
I was pleased to find that after the workout, cycling did not agrivate my groin. I am hoping to be running again by thursday.
Today was busy, I made my self a decent breakfast. I really appreciate a good breakfast, and I havent cooked one for myself in a while. A friend texted me from school askin if I wanted to go do hot yoga. I figured the stretching would be good for the groin strain. It was awesome!! It was 90 mins of hot yoga I must have sweat out over a litre and I felt really energized after. From there I came home and headed to the dog park. Its the first day it has been nice in a while so we walked around for a while and got home just in time to head to swimming.
When it came time to head to the pool I felt loose, long, relaxed the perfect feeling for swimming. The rest of the swim went really well I was swimming in the top 2 and seemed to have lots of gas in the tank. The water was cooler today which also made things easier.
Tuesday Cycle:
Duration: 1 hr 5 min
Intensity: 4
Wednesday Swim:
Duration: 1 hr
Distance: 2850.0 m
Avg. hr: 0
Avg. speed: 0.8 m/s
Avg. pace: 2:06 / 100 m
Intensity: 4
Tuesday, December 15, 2009
Noodle
Well Monday sure felt like Monday after that staff party. Although I must say my groin is feeling better. I spent them morning finalizing things with the accountant for the ski trip. The last time when some one else was running it there were some issues with the budget, but we seem to have things back under control. The other co-ordinarier and I then went for breakfast at a little hole in the wall downtown. They always have the best breakfasts. I had recently read that bacon is one of the best things for a hangover. My guess is its the salt which is helping you retain water. Needless to say I felt better after break fast.
I thought I would for sure need a nap in the afternoon. But I managed to stay busy around the house and stacked wood for a couple hours. Being Monday I swim with the club at pan-am. I push myself to swim in the fast lane, but I didn't know how I was gonna feel today. I am very touch when it comes to swimming. I must eat 2 hrs prior or I feel like I am gonna sink. I still wasn't feeling fully hydrated so I didn't know what to expect. To make things worse the water was warm....again. I hate warm water it makes me feel like a noodle. Cold water keeps me crisp and edgey.
I puttered my way through the warm up and actually felt surprisingly good. One of the main sets was a broken up 1500m. They asked if I wanted to lead. I said " Open bar staff party last night, I am a dragster today running on top fuel alcohol. I will probably die out." Although I did tire a bit nothing to to bad and me and the other top girl managed to hold 1:30s and lap the other two swimmers.
All in all by the end of the day I was feeling good.
Swim:
Duration: 1 hr
Distance: 3050.0 m
Avg. speed: 0.8 m/s
Avg. pace: 1:58 / 100 m
Intensity: 6
I thought I would for sure need a nap in the afternoon. But I managed to stay busy around the house and stacked wood for a couple hours. Being Monday I swim with the club at pan-am. I push myself to swim in the fast lane, but I didn't know how I was gonna feel today. I am very touch when it comes to swimming. I must eat 2 hrs prior or I feel like I am gonna sink. I still wasn't feeling fully hydrated so I didn't know what to expect. To make things worse the water was warm....again. I hate warm water it makes me feel like a noodle. Cold water keeps me crisp and edgey.
I puttered my way through the warm up and actually felt surprisingly good. One of the main sets was a broken up 1500m. They asked if I wanted to lead. I said " Open bar staff party last night, I am a dragster today running on top fuel alcohol. I will probably die out." Although I did tire a bit nothing to to bad and me and the other top girl managed to hold 1:30s and lap the other two swimmers.
All in all by the end of the day I was feeling good.
Swim:
Duration: 1 hr
Distance: 3050.0 m
Avg. speed: 0.8 m/s
Avg. pace: 1:58 / 100 m
Intensity: 6
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