weightlifting

Chest
Flat bench
incline bench
decline bench
cable cross-over
dips

Back
Wide grip pull downs
reverse grip pull down (mimmicks chin up but on cable)
straight arm push down
seated rows
back flies on cables
shrugs

Legs.......

shoulders
shoulder press
pull ups
lateral raise
reverse flies on bench

arms
bicep curl ( straight bar)
seated tricep press
preacher curl
tricep pushdown
hammer curls
reverse push down
POSTED BY KURT AT 6:04 PM

2008-m Run 185 6 miler 54 minutes

yoga all morning.. need to do more spinal twists and forward folds.. ran and did back workout

54 mintes run

2008- Run #184 Town Loop

A beautiful day.. woke up late, went to gym for chest workout; did some houseworkj, then had to go for a run, it was such a mild day, so warm and foggy.. off to freddy for a roadtrip now..
Summary Data
Total Time (h:m:s) 0:28:55 8:23 pace
Moving Time (h:m:s) 0:28:54 8:23 pace
Distance (mi ) 3.44
Moving Speed (mph) 7.1 avg. 9.6 max.
Elevation Gain (ft) +606 / -654

6 miler planned for tomorrow

RUN 183 for 2008!! 6 miles 53 minutes

saw mike again! :)
so, as of today's run I broke the 1/2 way mark for the year.. I will have run outdoors more than half the days in 2008.. this doesnt include bike rides or swims... next year I will shoot for 52*4=208.. 4 runs per week

today...
Summary Data
Total Time (h:m:s) 0:52:36 8:27 pace
Moving Time (h:m:s) 0:51:51 8:20 pace
Distance (mi ) 6.22
Moving Speed (mph) 7.2 avg. 11.0 max.
Elevation Gain (ft) +886 / -877

Temperature (°F) 15.8°F avg. 17.6°F high
Wind Speed ( mph) NNW 5.8 avg. NNW 6.9 max.

run 182 - 6 miles.. triangle 219

saw mike power.. gotta get out running with him

53 minutes

run 181- triangle 218

running in the snow

..
Summary Data
Total Time (h:m:s) 0:52:21 8:24 pace
Moving Time (h:m:s) 0:52:20 8:24 pace
Distance (mi ) 6.23
Moving Speed (mph) 7.1 avg. 11.1 max.
Elevation Gain (ft) +932 / -935

Temperature (°F) 15.8°F avg. 15.8°F high
Wind Speed ( mph) W 10.4 avg. W 10.4 max.

run 180 baby

cold 51:52.. 10 km
..

run 178 town loop

legs were tight and i was running behind schedule, so i worked out shoulders with the boys, then ran town loop.. 3 hours at gym altogether

town loop
:
Summary Data
Total Time (h:m:s) 0:25:23 8:26 pace
Moving Time (h:m:s) 0:25:17 8:26 pace
Distance (mi ) 3.00
Moving Speed (mph) 7.1 avg. 9.4 max.
Elevation Gain (ft) +489 / -497

run 177- triangle 216

running in a blizzard wee haa

10 km 55 minutes
Summary Data
Total Time (h:m:s) 0:55:21 8:52 pace
Moving Time (h:m:s) 0:54:56 8:48 pace
Distance (mi ) 6.24
Moving Speed (mph) 6.8 avg. 10.3 max.
Elevation Gain (ft) +818 / -795




last night was 10 km in 53 minutes BUT my darned watch had no juice in it.. it must have turned on inside my bag.. so those 6 miles won't show up on my totals.. you'd think it was the end of the world... lol

different running with no watch but i did get a reading when I started and when I ended for the time, but the mileage won't show up.. spent most of the run trying to figure out how to submit the miles.. i must be losing my mind.. just remember to add on 6 miles at the end.. and there was a 3 mile town loop last summer when i forgot the watch too.. it's all about the watch ay hool? nutbar!

2008- RUN 175 Triangle 214

had a good run! it was very windy! 51:19 for 10 km ... nice to back logging triangles after the gym was shut down for a week.. I can't get over how cold it was last Tuesday I think it was running in St. Stephen and the loop up there simply isn't as fun as the loop here.. but anyways, still on track for 183.. good run tonight .. pushed it a little then did chest/ ab workout with the boys.. entered the gym at 4:40, left at 7:50

MILE SPLITS
00:08:26 1
00:08:24 2
00:08:26 3
00:08:16 4
00:08:45 5
00:07:13 6
6.22 00:01:44

run 173

mileage down this week.. the Algonquin gym is closed so I've been running in St. Stephen..
i think it went sunday night Algonquin 6 miles
Monday night.. ran from work to gym and nearly froze
tuesday night off
wenesday night 6 miles around st. stephen
thursday night, tonight.. town loop in freezing rain.. yikes, not much of a mileage week, but keeping the logbook numbers turning.. need 10 more runs to hit 183 for the year. today is the 12th meaning ummm.. 19 days left.. should be able to swing that even with the holidaze.. whoop whoop
had good workouts in st. stephen

run 169- Triangle 212

6 miles.. easy.. in 53:56..

then did arms workout.. take tomorrow off run.. just do ABS

6 miles

third 6 miler this week.. in 52 minutes.. felt great!
still lifting weights..

"what the mind can perceive the body can achieve"

Chest

Flat bench
incline bench
decline bench
cable cross-over
dips

Back

Wide grip pull downs
reverse grip pull down (mimmicks chin up but on cable)
straight arm push down
seated rows
back flies on cables
shrugs

Legs, you run too much ha ha h

shoulders

shoulder press
pull ups
lateral raise
reverse flies on bench

arms

bicep curl ( straight bar)
seated tricep press
preacher curl
tricep pushdown
hammer curls
reverse push down

2 weeks OFF!

well, gosh darn it.. i took a week off for my shin to heal up.. one day in the hot tub really seems to relieve the strain, but during the week off, I got SICK! terrible cold, complete with chain rattling mucus coughs.. stayed home on a saturday night shivering.. it was awful.. so, it was 15 days off! anyways, got out last friday for 6 miler in 56 minutes, and again today, Monday for 6 miles..

on wednesday last week, i tried to lift some weights with my legs.. it DID NOT go well, i got crazy cramps and my calves are still full of knots.. i'm into the 5th week of lifting weights and am starting to see some results..

the problem is that i think i'm getting a lil bit of a ponch again.. i've been consciously eating more to try and fuel the weight lifting but it seems to go my midsection.. lol

oh, well, so much for 200 runs in 2008.. going to try for 182.. that would be a run every other day.. meaning i have to run 17 days this month..

week 1:4
week 2:4
week 3:4
week 4: 5.. lol. will see, might be close

1500m 6:14
the mile 6:43
3000m(3k) 13:00
3200m(about 2 miles) 13:55
5000m(5k) 22:20
8000m(8k) 36:45
5 miles 36:59
10,000m(10k) 46:33
ten miles 1:17:06
a half marathon 1:42:38
a marathon 3:34:00

pace calculator at runners world.. based on 3:34 marathon times.. i should be able to bust that 48 minute 10 K time according to this.. it's 10 seconds off my best 5 mile time..

having some tibia trouble.. need to book a few days off.. maybe even a week.. aargh

2008 run 164 triangle 208

run run run.. tomorrow i'm off to 4 falls... what a sad trip that's going to be
54 minutes

triangle 207

easy run. 54 minutes

run 162- Triangle 206

easy run.. 54 minutes

run 161 - triangle 205

51:09.... 6 miles

2008-Run 160 Triangle 204

56 minutes... the graph above is run only

Run 159 Triangle 203

55 minutes.. nice run.. left knee a bit stiff right now.. after run did shoulders and abs

2008- Run 158 St. Andrews Triangle 202

53 minutes... mild night and good run.. time went back so it's running in total darkness after 6:30 ish.. yikes!
After the run spent a few minutes on treadmill, then did arms workout..
need to consider doing legs but scared scared scared

Run 157- Triangle 201

10 Km easy.. back workout.. last night did chest with tyler..
missin new lady

TRIANGLE 200

2008 RUN 156 St. Andrews Triangle #200!!

Year NameDist Time Elev GainElev LossSpeedPace
2005 61 418.00 60:31:42 58,752 58,407 6.8 08:49
2006 57 430.52 65:58:01 58,540 58,312 6.6 09:08
2007 48 311.58 49:39:52 45,981 45,804 6.3 09:32
2008 36 227.41 85:26:34 45,253 45,335 6.4 09:21
totals 202 1,387.51 261:36:09 208,526 207,858 6.5 09:1

Well, a bit of a milestone! 200 10 km loops, not counting Town Loops, LSD runs, HIlls or anything else.. 200 of my old standby the 10 km St. Andrews Triangle! 53:21 nice and easy...
Thanks my friend

Triangle Trivia..
Slowest Triangle without a parter:
1:14 Feb 1st, 2007
Number of Triangles included with Town Loop: 35
Fastest Triangle: 48:47 June 28, 2008
Number of sub 50 minute Triangles: 3
June 23, 2008
June 28, 2008
August 7, 2008
Number of Triangles between 50-53 minutes: 11
Numer that seems most prevalent: 56 minutes

2008- Run 155 Triangle 199...

199... 56:16

2008- Run 154 St. Andrews Triangle 198

windy.. cold a 55 minute run..

i got looking back at where I started counting triangles and triangle 1 was :

triangle 1 Street Running Feb 28, 2005 Saint Andrews 0:58:31 6.26 6.4 09:21 933 150.0..

2005!!! wow! I thought i had run way more triangles tan that.. i lost some data at the beginning of my trip to Turkey, but I don't think I lost very much.. so, 3 and a half years.. not counting time away..using all my toes and fingers.. that's 37 months.. 200 divided by 37 is only 5.4.. hmmm.. not much more than once a week.. lol.. oh well, i did not realize I had been counting triangles since i got this watch.. hmmm.. in any case.. 200 is a reason to celebrate !

2008- Run 153 St. Andrews Triangle 197

dark, raining, blowing a gale.. fun run!
57 minutes to go 6 miles...
coming up on Triangle 200.. i wonder when I started counting? I'll have to go back and check!
so, last weekend was a little crazy.. a little reminder of how easy it is to have a couple too many drinks.. sunday I felt awful!
but despite feeling not very well, I think my lady friend and I have moved onto the next level! she's awesome!
but anyways, I digress... so, after running it was a little back workout with the weights.. it's been a while for sure since I pushed it on back even mildly.. i could feel it twitching at me saying, what are you doing? lol
so, next week is the beginning o yoga instruction.. i gotta brush up
6 more miles tomorrow if i'm not too waterlogged after all day outside in the rain with the ecoaction club

run 152

6 miles.. triangle .. but forgot to turn off watch afterwards.. lol
i'm running for this watch..
tonight will need to be deleted from totals since watch was on seat of car.. losing my mind

2008- Run 151 Town Loop

an easy run around town.. 3 miles in 28 minutes .. I'm curious if my readers can jump to Motionbased from these links I post.. i say readers as though it were plural...

well, the old legs are surprisingly quite good which inspired the run when I wasn't exactly planning on running. .. I did yoga stretching Tuesday, Wednesday and a bit tonight.. I also started back on the weights.. Tuesday, chest and arms, Wed, back, Thursday, chest and arms... feeling pretty good and trying to ease back into the weights..

going to try and lift on a much more regular basis..
Monday- Chest and shoulders
Tuesday- Back
Wednesday- ARMS
Thursday- Chest and Shoulders
Friday- OFF
Saturday- Swim and Yoga
Sunday- OFF

There will also be some yoga stretching at school as I start to teach yoga to kids from 2:15-3:15 on Tuesday and Thursday in the small gym.. Please stop by Verne. What about liability?

Next week, I'll also be easing back into the running..
Monday 3 miles easy with a newbie
Tuesday 6 miles tempo
Wednesday 6 miles easy
Thursday 12 miles
Friday- Sunday Off

According to my Garmin.. TOTAL so far in 2008.. run and Bike combined:
1888.83 MILES 232:30 minutes

KV MARATHON:

3:34:52.. Personal Best!

Dist... Dur..........Asc-.... Desc.. Grade .A Spd.. M Spd
1.00.. 00:07:24... 68- ...194 -2.4 8.0 9.9
2.00.. 00:07:32... 107- ...139 -0.6 8.0 9.0
3.00.. 00:07:58... 123- ...71 1.0 7.5 8.8
4.00.. 00:08:50... 145- ... 74 1.4 7.3 9.0
5.00.. 00:07:50... 68- .... 153 -1.6 7.7 9.7
6.00.. 00:07:56... 99- .... 118 -0.4 7.5 8.9
7.00.. 00:07:46... 137- ....140 -0.1 7.7 9.2
8.00.. 00:08:18... 109- ....136 -0.5 7.2 9.3
9.00.. 00:07:52... 222-.....134 1.7 7.6 9.1
10.00.. 00:08:19... 139- ...147 -0.2 7.2 8.9
11.00.. 00:07:52... 140- ...134 0.1 7.7 9.5
12.00.. 00:07:41... 132- ...142 -0.2 7.8 9.5
13.00.. 00:08:03... 144- ...202 -1.1 7.5 10.2
14.00.. 00:07:39... 137- ...161 -0.5 7.8 9.4
15.00.. 00:08:27... 263- ...98 73.2 7.1 8.7
16.00.. 00:08:51... 194- ...144 1.0 6.8 9.3
17.00.. 00:08:18... 186- ...189 -0.1 7.2 9.2
18.00.. 00:07:35... 172- ...270 -1.9 7.9 10.3
19.00.. 00:09:02... 175- ...255 -1.6 6.6 8.4
20.00.. 00:08:22... 207- ...221 -0.3 7.2 9.0
21.00.. 00:08:30... 260- ...156 2.0 7.1 10.1
22.00.. 00:08:47... 191- ...244 -0.9 6.9 11.1
23.00.. 00:08:11... 214- ...205 0.2 7.3 15.3
24.00.. 00:08:06... 244- ...226 0.4 7.4 11.6
25.00.. 00:07:42... 132- ...219 -1.7 7.8 10.3
26.00.. 00:08:30... 214- ...158 1 .1 7.1 11.2
26.46.. 00:03:25... 60-183 ...-5.2 8.1 11.7
Summary Data
Total Time (h:m:s) 3:34:52 8:07 pace
Moving Time (h:m:s) 3:34:14 8:05 pace
Distance (mi ) 26.46
Moving Speed (mph) 7.4 avg. 15.3 max.
Elevation Gain (ft) +4,304 / -4,526

Temperature (°F) 38.6°F avg. 42.8°F high
Wind Speed ( mph) NNE 8.8 avg. NNE 12.6 max.

2008- Run 149 Triangle 195

last run before KV Challenge... 55:10- 6 miles
1.00 00:08:49
2.00 00:08:53
3.00 00:08:54
4.00 00:09:19
5.00 00:09:25
6.00 00:08:18
6.23 00:02:10

saw Mike before the run.. he tried to talk me into going with him but I wasn't quite ready and opted instead to continue sitting in my car drinking my Tim Horton's coffee.. ugh gutrot!

So, the big run is on Sunday! Hope I'm ready!

tomorrow morning, I'm going to try and get up and go for a swim with the Fundy Extreme... it sure has been a while since I was in the water! .. then, it's off to X country Provincials to coach.. another crazy busy weekend

2008- Ride 28

ride 28.. St. Stephen to Pat Raye's Auto Body..
getting c-cold

2008- Run 148 LSD XXXIV

9 miles.... felt pretty good
signed up for KV Challenge this weekend!
oh boy oh boy oh boy

tonight's run split:
1.00 00:08:13
2.00 00:08:55
3.00 00:09:27
4.00 00:09:06
5.00 00:09:31
6.00 00:08:05
7.00 00:08:48
8.00 00:09:21
9.00 00:10:00

Saint John Run

3:33 - 3miles... went for a short run, didn't stretch and didn't feel very good .. going to do some yoga and maybe run later this evening and try a 9 miler tomorrow... a hair-trigger away from signing up for the KV Challenge Marathon next weekend. Looking back, I've done 2-20 milers over the past 2 weeks, a 16 miler before that.. 1/2 marathon race squeezed in between those 2.. a 12 miler and a 9 miler taking me back to September 1... looking on my motionbased page, i came up with this:

2008- Run 146 LSD XXXIII ... Street Running Oct 9, 2008 Calais 3:17:11 20.13
2008- Run 142 LSD XXXII 2... Street Running Oct 2, 2008 Calais 3:15:28 20.13
2008- Run 139 Marathon b... Street Running Sep 28, 2008 Saint John 1:47:00 13.22
2008- Run 134 LSD XXXI 16... Street Running Sep 18, 2008 Saint Stephen 2:24:06 15.89
2008- Run 132 LSD 30 12 m... Street Running Sep 14, 2008 Saint John 1:49:53 12.50
2008- Run 128 LSD Triangl... Street Running Sep 1, 2008 Saint Andrews 1:35:54 9.46

Past 6 Weeks:
10/13/16/13*/20/20.. full marathon?
*race.. In August, I logged 300 miles on my bike

hmmm... what would Verne say?

I'm registering right now

2008 Bike

652 miles.. 300 of those in august.. running focus took away from biking but 80 hours on bike is well, not too bad.. need more if gonna shoot at Ironman

2008 LSD XXXIII

st. stephen to st. andrews...

kv marathon in 9 days


Dist Dur Asc Desc Grade A Spd M Spd
1.00 00:10:40 169 181 -0.1 7.2 11.2
2.00 00:09:36 211 139 1.4 6.3 8.4
3.00 00:09:32 103 112 -0.2 6.3 10.6
4.00 00:09:01 137 107 c0.6 6.7 8.8
5.00 00:08:58 117 169 -1.0 6.7 9.1
6.00 00:09:58 178 216 -0.7 6.3 10.5
7.00 00:09:50 263 144 2.3 6.1 7.2
8.00 00:09:01 118 186 -1.3 6.7 8.2
9.00 00:09:34 150 189 -1.3 6.6 9.7
10.00 00:10:28 177 104 1.4 5.7 8.2
11.00 00:09:49 246 185 1.2 6.1 7.7
12.00 00:10:20 181 162 0.4 5.8 7.7
13.00 00:10:57 218 221 -0.0 5.5 8.1
14.00 00:09:53 180 194 -0.3 6.0 8.4
15.00 00:10:11 196 213 -0.3 5.9 8.9
16.00 00:09:54 199 218 -0.4 6.0 9.2
17.00 00:10:16 183 189 -0.2 5.8 8.9
18.00 00:10:22 252 148 2.0 5.8 8.1
19.00 00:09:41 170 295 -2.4 6.2 8.9
20.00 00:10:57 224 254 -0.5 5.5 8.6
20.13 00:01:38 27 6 2.8 5.1 6.3

right hamstring continues to hinder

triangle 194

triangle 194..

didn't start the watch until i got out by tim hortons so i messed up the time on this.. i let the timer just run when i finished.. a good run, with good pace.. ran XC at school, then strapped on some old KLEATS and went out for soccer practise with the girls.. well, i played like an old lady.. forget soccer forever! ran when I got home.. closing in on triangle 200.. wonder when i started counting? going to try and run long on Thursday.. if it goes ok, then maybe KVC Marathon in 12 days

right hamstring continues to be very tight.. even did yoga tonight and it remained tight

1.00 00:08:59 260 156 2.1 6.6 8.5
2.00 00:08:08 112 191 -1.5 7.4 10.3
3.00 00:09:41 214 166 0.9 6.2 8.2
4.00 00:09:08 191 166 0.5 6.6 9.2
5.00 00:08:16 178 265 -1.6 7.2 9.8

Alex Antworth FHS XC Race

Summary Data
Total Time (h:m:s) 0:14:44 6:19 pace
Moving Time (h:m:s) 0:14:27 6:19 pace
Distance (mi ) 2.29
Moving Speed (mph) 9.5 avg. 14.8 max.
Elevation Gain (ft) +457 / -468

GPS Signal Quality Excellent GPS Unit Elevation

actually.. his time was 14:33 according to timers watch...

MILE SPLITS:
1.00 00:05:52 194 196 -0.0 10.0 13.9
2.00 00:06:44 235 196 0.8 8.9 12.3
2.29 00:01:47 27 71 -2.9 9.7
------------
Speed Data Average (mph) Maximum (mph)
Overall Speed 9.5 --
Moving Speed 9.5 14.8
Ascent 9.1 13.5
Descent 9.8 14.8
Flat 9.7 13.9

Pace Data Average ( m:s ) Best (m:s)
Overall Pace 6:19 --
Moving Pace 6:19 4:03
Ascent 6:33 4:26
Descent 6:08 4:03
Flat 6:11 4:19
------------
Elevation Change Total (ft)
Total Elevation 926
Elevation Gain 457
Elevation Loss 468
Net Elevation Change -11

Vertical Speed Average ( ft/min) Maximum (ft/min)
Ascent 31.3 331.2
Descent -32.4 -212.9

Grade Average (%) Maximum (%)
Overall Grade -0.1 --
Ascent Grade 9.1 16.4
Descent Grade -6.8 -19.9
Relevant Data
Start Elevation (ft): 168
Finish Elevation (ft): 157
Min. Elevation (ft): 108
Max. Elevation (ft): 223
Elevation Source: GPS Unit Elevation
Tune-Up Options...

2008- Run 142 LSD XXXII - 20 miles

rained like crazy, then settled in to a nice pace... first 2 hours was easy... left knee was bothering me for about 5 minutes from 2:45- 2:50.. took 3 hours and 15 minutes.. sure is nice to be running with my Ipod shuffle again!! anyways, a long slog after a long day but i got it in! renewed gym membership.. need to finish personal training certification sooner than later.. click the title 2008- run 142.. to take you to the motion based analysis of the run

2008- Run 141

ran 25 minutes with the middle schoolers X country
ran the triangle in 52 minutes.. heart burn factor not good...
had a good pace though
gonna try to run home tomorrow
20 miler but weather is supposed to be dirty dirty..

marathon by the sea

1/2 Marathon Splits
1.00 00:07:14
2.00 00:07:13
3.00 00:08:05
4.00 00:08:40
5.00 00:08:12
6.00 00:08:38
7.00 00:08:41
8.00 00:08:26
9.00 00:08:09
10.00 00:07:51
11.00 00:08:29
12.00 00:08:19
13.00 00:07:29
13.22 00:01:33 1:47:00

ate peanut butter on toast and it didn't agree with me.. have to remember that even if you don't feel like racing, others do and motivate you to give er..

Hilly course:
Summary Data
Total Time (h:m:s) 1:47:01 8:05 pace
Moving Time (h:m:s) 1:47:00 8:05 pace
Distance (mi ) 13.22
Moving Speed (mph) 7.4 avg. 11.9 max.
Elevation Gain (ft) +2,670 / -2,654

2008- Run 131 triangle 191

6 miles easy.. this week, sunday 6 miles. monday 4 miles with X Country team, tuesday 6 miles, wednesday off (coaching X-Country), tonight 6 miles.. in 55 minutes.. tomorrow and saturday off.. sunday race.. saw mike along the highway.. my new shoes will have to work wonders if i'm going to catch him
i think breaking 2 hours and enjoying sunday will be the way to go.. race in KV or PEI

2008 Run 135 Saint John Harbour Passage

6 miles easy.. need new shoes.. marathon by the sea next weekend.. will do half and save up for possible trip to PEI

Summary Data
Total Time (h:m:s) 2:24:57 9:07 pace
Moving Time (h:m:s) 2:24:06 9:03 pace
Distance (mi ) 15.89
Moving Speed (mph) 6.6 avg. 10.5 max.
Elevation Gain (ft) +3,607 / -3,624

2008- Run 134 LSD XXXI

working Friday and Saturday nights.. maybe short run Sunday, weights, then run with X Country team on Monday at 5

need new kicks!!

2008- Bike 28 St. Stephen to St. Andrews

nice day nice ride..

2008 Run 132 LSD XXX

ran a quick 12 miles in saint john.. did it in 1:50... amazing I just realized I hadn't completed an LSD beyond 90 minutes since August 4th... ugh.. but I guess it was 5 weeks ago, then taper for rockwood, then recovery, then my buddy's wedding, then back to school 2 weeks.. wow! time flies! anyways, I hesitated to run long because my hamstring is tight as is my hip, but with a little yoga on the weekend I was feeling ok!
suprised that I ran the 12 miles in 1:50! went out fairly quickly after an unpleasant phone call which motivated me to run fast.. stopped at my Aunt's house for a fistfull of cashews, a bathroom break and some water... one things for certain, my body may have been ok with the LSD but my nipples screamed at me.. owwww! very sore today but went out for a slow jog around town with a friend from the gym.. 3 miles in a leisurely 28 minutes..
tomorrow run, then meeting, then gym..
need to do lots of hip openers.. pigeon
hey verne!

2008- Run 130

more heartburn.. 5 miles

Rockwood Race 2008

pictures from Rockwood Race

a la ronger.. la skronger
http://skronger.blogspot.com/

2008- Run 126

10 km..
need new socks...
need new shoes..
need some Wille Nelson?

Bike XXIV

End of my driveway to Aisha's place in south end Saint John...
60.00 miles in 3:33:33.. cool..
need to get out for run tomorrow morning.. slack on the run this week.. only logged 6 miles

2008- Bike XXIII

Bocabec to Saint John... 2:53
This week.. sunday raced; monday, yoga.. tuesday, yoga/10km run.. wed long bike to saint john.. thursday (today) off/ friday 10 km run and swim... sat off sunday off????.. will see what weekend brings..

Run 123- triangle 184

tired.. allergies acting up.. if i feel good tomorrow morning, planning to bike to saint john and be back home for suppertime

ROCKWOOD TRIATHLON

Bike...
Run..

had a great race depite going to bed late and being unable to sleep!

2:51:57 Kurt Gumurhil St. Andrews NB CA 5/8 M3039 13 SWIM35:00 4:40 12 1:36 10 BIKE 1:24:20 14.2 9 1:03 7 RUN 10K 50:00 10:00
finished 10th/17

2008 Run 121

Sub 50 minute coffee inspired run

BIKE XXI XXII- St. Andrews to St. Stephen and Back

so, yesterday was long bike ride to St. Stephen and back.. in St. Stephen, stopped at East Coast and paid for my Mountain Bike repairs.. I was an ghour and 7 mminutes there, and an hour 15 back but did the around town colld down lap once home..

created a facebook badge..

Long Slow distances?

LSD XXIX... 21 miler to highway and back.. rode home from St. John to Waweig...
last week mileage was:
21+9+3= 32 running, and 60 mile ride on bike.. one 1.2 mile swim
...
this week plan.. today Run LSD... tomorrow swim.. wednesday, run with mike.. thursday, long bike.. friday, off.. saturday 5 mile race?

Tuesday, Wednesday off

Run 117- LSD XXVII 21 miles

well, yesterday, i swam across the lake and got a ride home.. 1.4 miles if i went in a straight line but i was ll over the place!
today, i did LSD out to the #1 highway and back.. 3 1/2 hours; 21 miles.. 1 hour to 6 mile mark.. 40 minutes to turn around point, 40 minutes back, then another hour in.. need more water further oput for that second 40 minute stretch.. anyways, off to work!

Bike Ride

Well, cross another gonna do that one of these days off the old list.. yesterday, i biked to Saint John.. It's 60 miles and I did the first 40 miles in exactly 2 hours... I think I might play aroudn with my seat height and adjust it up an inch or so.. Stopped at the Pennfield Irving for a Snickers Bar and two G3 liquid drinks.. This and 2 granola bars was enough fuel.. got a ride home with Uncle

2008- Run 113

went to saint john last night, and got up with the sun to weed my mom's garden.. seem to hanging out lots with a pretty new lady.. constantly thinking about mangoes!

anyways, made it home for yoga at noon .. it was flow and it sure was good to get back into practise.. at least I'll be going once a week! right after yoga, I hit the Algonquin and went for a run! had a great run with a little speed and listened to Working out to the Indies with CBC 's Grant Lawrence! great day.. at Sweet Harvest and getting ready to head into work

2008- Run 112

Took a whole week off after the triathlon! was smoking hot for todays run and had to walk for 3 minutes or so at the 22 minute mark.. nice to be back on the road.. might try and go to Grand Manan on Saturday morning for their half marathon!

St. George Long Course Triathlon

St. George Long Course Triathlon 2008..


results page.. 16th 0ver all..
long race...

-------Final Results------------------------------------------------------- 2000 Meter 73.2 Km 15 Km
Div ------SWIM------ -----BIKE/T1----- -----RUN/T2-----
Pos Time Name City Total Div No. Ovr Time /100m Ovr Time Km/Hr Ovr Time /km
-------- ------- --------------------- ------------ ----- ---- ---- ---------------- ----------------- ----------------
1 3:33:54 Troy Allaby Fundy Extreme 1/6 M3039 8 4 35:18 1:46 1 1:58:03 37.2 1 1:00:35 4:03
2 3:49:27 Stephen Morris Fundy Extreme 1/6 M4049 9 1 31:18 1:34 2 1:59:22 36.8 8 1:18:48 5:16
3 3:52:32 Richard Isnor Moncton 2/6 M4049 12 2 31:38 1:35 6 2:12:45 33.1 3 1:08:10 4:33
4 3:53:41 Andre Charlebois Fundy Extreme 2/6 M3039 17 5 35:26 1:47 3 2:08:50 34.1 5 1:09:26 4:38
5 3:56:28 Vincent Legere Dieppe 3/6 M3039 16 6 36:48 1:51 4 2:11:37 33.4 2 1:08:04 4:33
6 4:01:04 Doug Jones Fredericton 4/6 M3039 50 7 40:05 2:01 5 2:11:41 33.4 4 1:09:18 4:38
7 4:11:42 Glenn MacFadyen Riverview 3/6 M4049 7 9 41:04 2:04 7 2:13:15 33.0 7 1:17:24 5:10
8 4:11:53 Gina Spear- Burrows Grand Bay 1/3 F4049 56 11 44:55 2:15 8 2:16:07 32.3 6 1:10:53 4:44
9 4:26:39 Suzanne Ferrier Halifax 1/2 F3039 23 8 40:26 2:02 10 2:26:49 29.9 9 1:19:25 5:18
10 4:33:22 Roxanne MacLaurin Haxifax 2/3 F4049 55 10 42:08 2:07 9 2:24:11 30.5 11 1:27:04 5:49
11 4:46:38 Boon Kek Saint John 5/6 M3039 10 15 47:11 2:22 12 2:31:35 29.0 12 1:27:53 5:52
12 4:52:06 Pat Ketterling Douglas 1/4 F5099 5 3 35:15 1:46 16 2:44:30 26.7 15 1:32:22 6:10
13 4:58:11 Kevin McDonough Rothesay 4/6 M4049 31 14 47:08 2:22 13 2:34:29 28.4 19 1:36:35 6:27
14 4:59:40 Debi Peverill Lr Sackville 2/4 F5099 1 12 45:13 2:16 18 2:46:22 26.4 13 1:28:06 5:53
15 4:59:46 Hans Obermeier Hammons Plain 1/2 M5099 18 17 49:09 2:28 14 2:39:25 27.6 14 1:31:13 6:05
16 5:05:31 Kurt Gumushel St. Andrews 6/6 M3039 40 19 50:55 2:33 15 2:40:01 27.4 18 1:34:36 6:19
17 5:07:41 Francine Comeau Beaver Bank 3/4 F5099 2 16 47:58 2:24 17 2:46:11 26.4 17 1:33:34 6:15
18 5:11:54 Peter Milne Saint John 5/6 M4049 15 18 49:48 2:30 11 2:31:16 29.0 21 1:50:50 7:24
19 5:13:59 Carla Harris Quispamsis 4/4 F5099 26 13 46:04 2:19 19 2:51:16 25.6 20 1:36:40 6:27
20 5:19:42 Allyson MacDonald Fredericton 3/3 F4049 28 20 52:52 2:39 20 3:02:28 24.1 10 1:24:24 5:38
21 6:50:00 Steve Casey Cochrane 6/6 M4049 53 21 1:09:58 3:30 21 3:26:26 21.3 22 2:13:37 8:55
22 Jeff Green Riverview 2/2 M5099 57
23 Angela Gabaldon St. Stephen 2/2 F3039 3 16 1:33:00 6:12

Run 110- Triangle 182

6 miles

Run 109

6 miles.. did a good brick yesterday.. an hour on bike after getting wet in lake.. been swimming some.. sigh.. big race this weekend.. I'm not ready but here goes nothing. Been biking lots as well.. key in the long distance triathlon will be to pace myself

2008- run 105

yesterday..
biked to gym.. ran triangle 179.. biked out to lake, laid in sun.. biked to town, worked 4:30 - 11
couldn't even drag my sorry butt out after for a beer..
lol

2008-Run 105

triangle 178

had a night off work, so ran later in the day.. nice and cool in the heavy fog. was planning on doing some yoga.. really need to get a good stretch in! wonder if mike will be doing marathon by the sea and the PEI marathon?

LSD XXIV 21 Miler

It never ceases to amaze me how hard the first part of a long run can be.. The first hour brings up all kinds of bad emotions and silliness.. but had a good run and did it in under 3:30

the run...

Tomorrow is Canada Day and a day off!

LSD MILE/SPLIT TIMES
1.00 9:13
2.00 00:09:40
3.00 00:09:48
4.00 00:09:45
5.00 00:09:44
6.00 00:09:16
7.00 00:11:06
8.00 00:09:15
9.00 00:08:55
10.00 00:09:08
11.00 00:09:31
12.00 00:09:50
13.00 00:09:27
14.00 00:09:41
15.00 00:11:25
16.00 00:09:23
17.00 00:10:33
18.00 00:09:23
19.00 00:10:50
20.00 00:10:28
21.00 00:09:07
21.16 00:01:35

Canada Day was crazy busy! Ran a BBQ for 5 hours, then went to the restaurant for 7 hours, then beer.. ugh!

BROKE 50 MINUTES!

for the first time since I started on this crazy journey, I broke the 50 miute mark for 10 KM.. 48:52!! I'll upload my splits tomorrow.. also, tomorow, going to try for a long run, then take a couple days off!

I can't say how excited I was to break 50 minutes... i stayed in bed all day, had eaten little but had great bounce in my stride..

2008- Run 103 St. Andrews Triangle 177 PB! (add link)

need to ask mike about marathon by the sea and PEI..

1.00 00:08:06 248 219 0.5 7.3 9.0
2.00 00:07:43 162 164 -0.0 7.8 10.9
3.00 00:08:15 173 121 1.0 7.3 9.5
4.00 00:07:41 69 147 -1.5 7.8 11.4
5.00 00:08:34 194 114 1.5 7.0 9.4
6.00 00:06:52 104 224 -2.3 8.7 13.2
6.21 00:01:31 43 35 8.5 10.3

2008-Run 102 Triangle 176

another slog.. Captain Hurting Buckaroo went to bed at 5 am
ugh....

need new shoes!

2008- Run 101

57 minute slog in the heat.. ughhhhh

rode bike in town this morning... hurting buckaroo

went to yin yoga last day.. tuesday i think.. it was awesome to be in a class even if yin wasn't my thing.. i'm in another class on the 22nd.. canada day weekend.. busy working and going to be tough to keep the training up!

2008- RUN 100 !!

this morning woke up wayyyy too early as my buddy bailed out to go home and make up with his woman! so, i headed into town on my bike, then parked at the hotel and ran the 10 Km loop in about 55 minutes.. It lists as as a 90 minute run on my GPS but I forgot to hit the button!.. It was a Brick workout, Brick VI...

I really need to remember to start out slow on a brick,, your legs are turning over way faster than they would be normally and this leads to quick exhaustion.. especially today, given how humid it is.. ran the second part of the run with no shirt or.. (how cheesy is that?)


So I ran a filter on my Motion Based activities and according to the spreadsheet, I've put in 810 miles of running so far this year! Also, I'm at 998 miles overall for the year.. need to bike more!

Thanks Verne.. Maybe try for a long run on the weekend... aargh

2008- Run 99 Personal Best

Yesterday, after having the weekend off, I headed out to do the triangle. I started out a bit quicker than normal. Then, on my way up the Tara Manor Hill, my friend Verne drove by and shouted a few words of encouragement... Well, that was it, game on! I picked up the pace a bit .. I had to pit stop at the half way mark, but as I got closer to finishing, I realized I had a shot at breaking the 50 minute mark! Well, I poured it on and finished in 50:00:09... aargh! nonetheless, a personal best whereas the fastest I had done the loop was 50:49:00 I think!

So a personal best, but missed cracking 50 minutes by 9 one hundredths of a second!
The splits:

1.00 00:07:53 230 181 0.9 7.5 9.7
2.00 00:07:53 162 150 0.3 7.6 11.1
3.00 00:08:52 227 199 0.5 7.2 11.3
4.00 00:08:26 148 249 -2.0 7.1 8.7
5.00 00:08:47 243 136 2.1 6.9 9.1
6.00 00:06:40 109 252 -2.7 9.0 13.4
6.20 00:01:24 62 3 5.4 8.9 12

link to the motionbased run analysis


as for the week, I took Monday & Tuesday off after racing, Wednesday ran the Triangle in 55 minutes, Thursday ran the town loop, then took friday and saturday off to carouse and socialize!! didn't get a long run in last week... need to do one this week for sure.. but when??

2008 Fathers Day Road Race

Personal Best-

36:36.. same time according to my watch as my Bib Number
1.00 00:06:24
2.00 00:06:52
3.00 00:07:52
4.00 00:07:52
5.00 00:07:16
5.06 00:00:25

according to my forerunner, there is 5.06 miles..

21 MILER!!

Well, fell off the training wagon last weekend. Thursday night was a big party for JSB, while Saturday was another big party for Grand Theft Bus! That completely took Friday and Sunday out of the training picture. Saturday, I spent the day helping a friend build a deck, so that gave me a three day weekend off training.

Yesterday, I went in town for an early LSD, but I got a call on the way in and ended up meeting with an old friend. By the time I hit the pavement it was scorching hot and noontime, so I opted for a 6 mile triangle loop in 55 minutes.

Today, I might get my buddy to drop me off in St. Stephen and try the run home from there. I think it 20 miles when you add a town loop on the end.

Having some troubles with my diet. When I work, I get hungry and can’t seem to make it to the end of the night when I can stop by my Dad’s place for some good food. I don’t know if I am getting the protein I need without eating meat as I start to lift weights more regularly.

Also, yesterday, I rode my bike to town for work, worked a busy night waiting tables, then rode home at 1 a.m. after having 3 beer. Guess you’d call that cross training......

didn't go to st. stpehen, but did run out to the highway.. 21 miles in 3:35.. left knee was a bit sore at 13 mile mark; had water issues etc etc but it's in the books! the first 40 minutes and the last 40 minutes were shit, but the rest was good!
thanks verne!

Bike VII...

very hurting last night after hills workout.. it was like my brain wasn't working as I tried to wait on tables! lol
today was a day to get out on the bike.. did 12 miles in 45 minutes .. it was a fun ride.. need to spend more time on the old girl! then did some yoga at the gym while all the muscle guys lifted weights.. i must look like a pansy! oh well... my bicycle pump doesn't work.. egad.. time to go to bikes and beans

Wednesday HillsIV

MILE SPLITS
1.00 00:08:33 74 185 -2.1 6.9 9.5
2.00 00:08:33 155 169 -0.3 7.1 9.7
3.00 00:08:28 208 177 0.6 7.0 8.9
4.00 00:08:31 211 211 -0.0 7.1 8.7
5.00 00:12:07 312 233 1.5 5.6 9.6
6.00 00:09:41 248 296 -2.1 6.2 9.4
7.00 00:08:54 211 254 -0.7 6.9 9.6
8.00 00:08:58 262 241 0.4 6.7 8.9
9.00 00:09:14 226 214 0.2 6.5 8.6
10.00 00:09:13 216 148 1.3 6.5 9.3
10.06 00:00:38 24 8 4.7 6.1 7.3
------
Lap
(#) Time
(m:s) Distance
(mi ) M Spd
(mph) Energy
(Cal)
1 7:37 0.85 8.5 114
2 4:12 0.55 9.3 77 UPHILL
3 5:03 0.56 7.6 76
4 4:28 0.56 8.7 76 UPHILL
5 5:06 0.56 7.8 79
6 4:38 0.56 8.9 76 UPHILL
7 4:58 0.56 8.4 80
8 5:17 0.20 6.6 21 REST
9 4:40 0.56 8.7 76 UPHILL
10 5:14 0.56 7.4 78
11 1:24 0.05 6.4 7 (pee)
12 4:38 0.56 8.6 77 UPHILL
13 5:09 0.56 7.9 78
14 5:04 0.58 8.9 80 UPHILL *very tough*
15 5:08 0.56 7.7 78
16 20:14 2.17 8.1 301 (recovery around town)
17 0:00 0.00 6.0 0
------------------------- Gotta love Hills

Tuesday, Tuesday!!
Today was 6 mile run in the morning, then weights and yoga in the evening. The run was just ok, given that the sun was blasting at around noon. Funny, I carried a water bottle but didn’t sweat much, but once I got back to the gym, the sweat just started pouring off me! Forgot what running in the heat is like! Then, did some errands and had a dinner meeting, then back to the gym for BACK, CAVES. I followed the back workout, with the pyramid sets, but I didn’t follow the calves workout exactly. I haven’t workout out my calves since 1990! That was just before I started running and I was just hitting the gym! Once I started running, I stopped working out my legs! I’m going to try light leg workouts as described by the program, but I’m not going to push it too hard. Today is a hills workout.. oh boy!

Sunday, Monday

Sunday was a day off.. went to the gym and did a new workout, then 2000 meters on Rowing Machine, then 45 minutes of yoga.
Monday.. went to Saint John and spent the day lugging 5 gallon buckets of dirt, building my mom's garden.

Day 1: Chest/ Biceps..
Day 2: Back/ Calves..

2008- Run 89 LSD XXII 19 miler

19 miler...

left knee starts to hurt at 2 hour mark.. still a bit sore a few hours later...
a great run in the wind and rain

Traingle 168

6 mile recovery run in 54:57 Triangle 168
The picture at right is a graph of my laps from my hills workout3 from Wednesday.. the split time are listed below... I am wondering if you can access my runs at motion based using the links I post???.. Does it let you into the Motionbased site or does it ask you for a password?
This week so far has been.. 16/ off/10/6... off today.. maybe do another 10 tomorrow to get it up to 40.. also, need to get out on bike and get into water for some swimming..
----------------------------------------------------
Hills Workout Analysis:
Lap(#) Time
(m:s) Distance
(mi ) M Spd
(mph) Energy
(Cal)
1 7:37 0.86 7.9 115 LAP 1: FROM ALGONQUIN DOWN TO DOON'S
2 4:30 0.55 8.5 77 LAP 2: DOON'S UPHILL TO FREDERICK
3 4:53 0.55 8.0 76 LAP 3: RECOVERY DOWNHILL TO DOON'S
4 4:47 0.56 8.2 78 LAP 4: DOON'S UPHILL TO FREDERICK
5 5:09 0.56 7.8 78 LAP 5: RECOVERY DOWNHILL TO DOON'S
6 4:52 0.56 8.0 76 LAP 6: DOON'S UPHILL TO FREDERICK
7 5:08 0.55 7.4 77 LAP 7: RECOVERY DOWNHILL TO DOON'S
8 2:21 0.06 5.9 8 LAP 8: RECOVERY REST****
9 4:45 0.55 8.1 74 LAP 9: DOON'S UPHILL TO FREDERICK
10 5:10 0.56 7.7 78 LAP10: RECOVERY DOWNHILL TO DOON'S
11 5:09 0.57 8.8 78 LAP11: DOON'S UPHILL TO FREDERICK
12 5:16 0.56 7.7 79 LAP12: RECOVERY DOWNHILL TO DOON'S
13 4:19 0.56 9.7 77 LAP13: DOON'S UPHILL TO FREDERICK
14 5:06 0.56 8.0 78 LAP14: RECOVERY DOWNHILL TO DOON'S
15 20:23 2.18 7.9 303 LAP15: SLOW RUN AROUND TOWN AND RETURN TO aLGONQUIN
16 0:13 0.01 5.9 3 LAP .. SLOW FINISH, COOL DOWN..
17 1:54 0.19 7.5 25 extra LAP TRYING TO GET ODOMETER TO READ 10 MILES..
Forerunner Laps
-----------------------------------------------------------------------
Total Elevation 3,670
Elevation Gain 1,826
Elevation Loss 1,843
Net Elevation Change -17
--------------------------------------
Vertical Speed Average ( ft/min) Maximum (ft/min)
Ascent 20.2 236.5
Descent -20.4 -189.2
--------------------------------------
Grade Average (%) Maximum (%)
Overall Grade -0.0 --
Ascent Grade 8.6 33.1
Descent Grade -5.9 -31.

LSD Monday and Hills Wednesday

LSD Monday.. 16 miles.. 2008 Run 86
Tuesday OFF.. weights and yoga
Wednesday Hills III.. Well, that's 3 for 3 in the "Hills suck" department... Every minute of it sucks. It sucks

blah blah blog

Well, living at the lake is certainly an adjustment. No internet! Yikes! And when I do manage to get online, there certainly isn’t time to compose and post to my blog, especially given all the time out problems I seem to have getting my Garmin to upload…. Oh well…

So, this was a pretty good training week. On Monday, Victoria Day, I did 16 miles. I stopped the timer at the turn around point, so I lost about a half mile on my GPS. Again, I need to get some Gels or pack some chocolate for those longer runs, but the routine of plant water at 40 minute point, run out another 20, turn works just as well here. In fact, the 16 miler was actually a 12 miler with a spin around town added on at the end… Sounds easy but 16 miles sounds so much more momentous than 13… All in my head I guess…

Tuesday was a Day Off! Work PM

Wednesday – Hill Repeats! Man, talk about a tough workout. First of all, I stopped my watch before beginning my first repeat, so it messed up all the timing right from the get go.. I was rather upset with myself and it showed! This being my second go at Hills, I couldn’t believe how negative my mindset became as this workout progressed. The first set was nothing but excuses! “This is stupid! I look stupid! I feel stupid! Stupid trees! Stupid dogs! Stupid cars!” So, again I managed to get through the first set with a kind of Zen attitude towards all the negativity my brain was concocting! Does that make any sense? If you know your body is going to hate you for doing what you had planned and that you will become very negative mid workout, what do you call it when what you thought would happen, happens? Do you feel smile at yourself? Give yourself the ol', “I told me so?” lol! Well, then, what do you call it when you knew beforehand you would try to talk yourself into quitting but you stick to the plan anyways? Stubborn? Stupid? Some combination of the two! Oh well, the long and short of it seems to be that my body really does not enjoy hill repeats and seems to try every trick going to get me to quit. I just do a quick, What would Verne do, and stick to the plan…

Wednesday’s workout was an hour and a half, about 10 miles

Thursday.. went out for an “easy” 3 mile town loop.. Spent 5 minutes on the exercise bike after normal stretches and before I headed out the door. What a difference this 5 minutes made.. Instead of starting from cold as I usually do, I started out very quickly and enjoyed the pace. I ended up running mile 1 in under 7 minutes. I was going along so smoothly, I thought I might as well go for it! I was very close to a PB for the Town Loop, I have little doubt! Worked waiting tables in PM

Friday. Well, last night, there were a few beer consumed, so I wasn’t feeling up to another hiil repeats workout, so instead, I ran the triangle.. It wasn’t the best run I ever had, but given how my stomach was feeling, it was a good run to get in. Tonight, I was in Saint John for the last section of my Personal Trainer’s Certificate. I ended up driving home to the lake, but tomorrow I’ll stay up in the city if I can do so and stay out of trouble.

35 miles so far this week.. will try and get another 5 in tomorrow so I log 40! ...

5 miles postponed to sunday night...

Runs 81-82-83

Run 81..
Run 82.. 16 miler..
Run 83.. 10 mile hill repeats..

had a good run today.. well, that's a lie.. hated the first set the whole way!
really, really need to start packing some Gels

so, 16 miles on Monday, Tuesday OFF.. went to gym and lifted weights ten did yoga.. have a nice yoga routine for after running.. really seems to help.. did yoga on the deck and taught my first student

today's run was hill repeats .. 3 reps, 2 sets.. Doon's place up to Frederick Street

2008- Run 80 Hills

HILL REPEATS 1
Well, it was early to bed last night so I could get up early for my first run in the strength phase of the plan. Starting from the Algonquin Hotel, I jogged down Prince of Whales to Doons, the ran back up to the top of the hill by the High School at Frederick; then jogged back dow to Doon's ad nauseum. Two sets of 3 with a five and a half minute rest in between. The first set was actually the most difficult! Perhaps I was pushing it harder, I'm not sur, but I was dying by the last hill of the first set! On the way back down the hill after the third repeat, I ALMOST had myself convinced that I should just end on the one set for today. I had about a zillion excuses floating around in my head as to why I should just finish the workout early and jog around town back to the Algonquin.I walked down the old trail a bit while I was recovering and decided I would just do one more. Well, after the rest, my legs felt very heavy for the first few blocks, but the second set itself wasn't so bad! I'm glad I stuck with it and finished. I had some help from a lady who lives on that street who brought me out a glass of water once she noticed that I was running back and forth by her house! Nice weather day. Sunny and 20 degrees C.
Elevation Change Total (ft)
Total Elevation 3,600
Elevation Gain 1,814
Elevation Loss 1,787
Net Elevation Change 27

Vertical Speed Average ( ft/min) Maximum (ft/min)
Ascent 20.8 473.1
Descent -20.5 -227.1

fredericton Half Marathon Mile Splits

MILE- SPLIT
1.00- 07:00
2.00- 07:28
3.00- 07:40
4.00- 08:07
5.00- 08:00
6.00- 07:55
7.00- 08:24
8.00- 07:40
9.00- 07:46
10.00-08:20
11.00-07:55
12.00-07:41
13.00-07:46
13.21-01:19

It's Wednesday.. took a few days off.. run tomorrow

Fredericton Half Marathon

Personal Best Time.. result at ANB..

1:43:11 .. hoorah! PERSONAL BEST!!

Garmin Upload

Started out fairly quickly to get ahead of the chit chat.... faded a bit after 30 minutes. ate eggs for breakfast and think maybe that wasn't the best thing, tummy wasn't the best.. a girl handed me a GU gel at mile 9 which allowed me to finish strong! Next race, I think it will be cereal! Need to remember to pack Gels..

Right hamstring continues to be a concern.. It was tight pretty much the whole race but not as tight as usual. I used a tennis ball on my hamstring the night before and really loosened up that gristle.. Cruised home and was in the tub by noon. Got up, did some yoga, then waited tables from 4-10.. busy busy..

Really excited that I was able to register a personal best even though I was fighting my hamstring a bit.. I pushed it but not too hard and nearly accomplished my goal of breaking 1:40.. Today rest, yoga and weights.. was going to ride bike but can't find stupid air pump! Oh, well...
So, it was a PB!!
Thanks Vern!

Left Vancouver and moved East

run 78.. 6 miles..
run 77...
run 76.... triangle in 50:30.. almost broke 50 minutes!!! so close, and i walked a bit.. damn! didnt realize i was so close!
run 75.. last run in vancouver..

run 74.. 14 miles..
run 73..

tomorrow is the fredericton half marathon.. i've been home for a week and didnt run last weekend because of the course i was taking.. the first triangle loop since i got home was done in a blazing 50:30, meaning i could break the 50 minute mark for the first time ever.. but i did run it hard, annnnddd my hamstring is still tight.. i will try and stretch it out again tonight and get to bed early for the run tomorrow!! wouldn't it be something to break 1:40?? i dunno if it is such a good idea to ever try, but i'm leaning towards thinking i will go for it... will see what the morning brings
also, have been getting back into the gym.. lifted 3 times this week and did yoga at the lake 3 times..
start work tomorrow and it's also mother's day.. busy busy!

run 70, 71, 72

run 70.. 9 miles 1:25
run 71.. 6 miles- 1 hour
run 72.. 13.5 miles 2:10..

...

Run 70.. then Anusara yoga with Elissa
Run 71.. trail run with rain then power yoga
Run 72.. Long Slow Distance 13.5 miles with Rain then swim in pool and hottub! problem with right hamstring perstists.. it is just a bit tight it seems the whole run, but after 90 minutes seems to get progressively tighter.. need to rest it a bit I guess!

2008-run 69

ahhh.. that's much better!.. 1:25.. 9 miles.. heart rate was a bit high at beginning of run but settled down nicely after first hour... i was thinking while i was out there that I forgot to blog about the run I had the day we got back from Victoria.. Saturday night I guess it was.. 1:18 for 9 miles.. Run 67... maybe i did but just wrote "up tempo".. well after a couple days on couch, "up tempo" felt like lightning speed..
had a few thoughts today about needing to keep elbows hugging the mid back so as to keep chest open, like in headstand.. also, keep tailbone tucked and stay light on feet... did a little yoga practice with sis before run and going to yoga class in a couple hours..

more distractions

well, it hasn't been much of a week so far.. monday I went out for what I thought would be a 9 mile run and I ended up cutting it short it was that bad.. it wasn't until the 50 minute mark that i felt I had enough bounce in my legs to pick it up for a block or so and even then it felt terrible! My legs were screaming at me and my brain wasn't too happy about the state of affairs either. A downright terrible run from start to finish.... Well, surprise, surprise, later in the day I wasn't feeling very well. I went to take my friend Leigh out for her first run and I rode my bike the whole time. I suggested she run five minutes walk one minute plan for at least 3 weeks.. She turns her toes in pretty bad so she might need extra arch support.. In any case, after hanging out with her, I went to hot yoga which didn't feel very good either.. Then, that evening, the bomb hit.. Upset tummy, sick, just plain ill! I was thinking maybe it was from the fountains running but I've drank from them before. Then I remembered that my buddy in Victoria last weekend was saying he was just getting over a bout of the flu and the after affect of his encounter with the flu was that he lost his voice. In any case, hope that doesn't happen to me. Now, my sister is starting to complain of being achy as well. So, yesterday was a full day inside! Didn't go out! Didn't move. Didn't dare! Slept most of the day.. So, here we are Wednesday noontime.. I'm feeling better but procrastinating a bit. Going to try for 9 miles....

Bike VII- 2 hours

2 hour bike ride.. nice easy spinning in high traffic areas means you cant really open it up.. enjoyed the ride.. went easy across Burrard Street Bridge, then cruised downtown and out to Stanley Park Seawall. What a beautiful ride.. nice easy, sunny, so many people out walking, riding, rollerblading, just enjoying the day! After going all the way around the seawall (max. 15 km/hr), I checked out Gastown but the cycling path was a bit bumpy for my roadbike.. So, back across the bridge, and out to UBC and back.. only really gave it hell going up the UBC hill and then on the approach to the donwhill..Had a bit of a lesson from a group of bikers who were cruising along drafting off one another.. I worked hard to catch them before going down the big hill from UBC.. You easily get up to 35 km/hour on this hill and I didn't want to be stuck behind them. I worked hard after I went by them so they wouldn't catch me.. Well, they caught me all right, but on the downhill...I was a bit flabbergasted to say the least.. They didn't look much like performance athletes.. more like Sunday cyclists. I guess the lessons to be learned are A) don't underestimate a group based on their large butts and B) the speed difference of a group and drafting is much bigger than I thought.. I mean, once they caught up to me.. on the downhill at 35 km/hr.. I braked to let them go, but then I had to break the whole way down behind them.. drafting is a crazy thing!

In any case, again, it's so great to get out on my bike. I really should be riding so much more but I'm stuck on the running... this week, i also need to hit the pool and get back to 5 yoga classes... more caffeine needed... countdown to either Fredericton Marathon or Vancouver marathon is on.. 3 weeks..

run 66

run 66- 13 miler..

Falling Behind.. A couple weeks of distraction

Run 60.. 13 miles
Run 61.. 13 miles
Run 62.. 4 miles
Run 63.. 13 miles
Run 64.. 5 miles trail
Run 65.. 9 miles

MARCH TOTAL RUNNING MILES: 191.92 MILES*


Been neglecting my blog which is a reflection of my being somewhat distracted from my running.. I had a friend come to visit on the Friday after the Greyboy Allstars.. Nothing took place on the Thursday after the show.. That Friday we went in the Vancouver Critical Mass Bike Protest... We hung out for the weekend, but my mileage dropped to only 18 miles that week.. I had planned a 12 miler on Saturday night to make it a nice round 30 miles, but I ended up out on a date.. Balance I guess...
I should note that my legs were screaming at me after the second 50 mile week.. 18 miles was unacceptable, then, last week was 2 half marathons, a nine miler, a 4 mile and a 5 miler...

This week, running on Monday is not possible. Tomorrow and Wednesday I am in a First Aid Course, then Thursday Firday, I am off to Victoria.. running will suffer this week..

2008- Run 59

just 3 miles..
ran easy with a friend who is new to running, and planned on doing another 5 later on, BUT, my friend is no stranger to the pool.. so away I went to the Vancouver Aquatic Center! What a beautiful pool!! AND, my friend gave me a tip that improved my stroke like unbelievably!!
she noticed that I wasn't holding my breath at all, and was gasping when I did take air.. so she suggested I try
Breathe-Hold-Blow-Blow-Breathe other side..
WOW! I got to the other end of the pool and didn't feel winded at all.. It's like I was exhaling so much, that I had to gasp when I did take air.. she also mentioned that the closer your breathing to your regular breathing, the better, which obviously makes sense!! ... look out pool!! I'm super motivated to swim more!!
Then, after swim, went to power yoga and sweated like a dog in a car.. didn't have anything left in tank for run.. knees a bit sore from long day and didn't want to push it too much harder.. will try to swim again maybe on Thursday... Tomorrow: long run + yoga.. then go to show!
Breathe-HOLD-Blow-Blow-Breathe (other side)-HOLD-Blow-Blow

2008- Bike VI Vancouver

18.8 miles in 1:18...
put seat up inch and a half mid ride.. made spinning easier..
off to yoga.. yoga was power yoga.. need to practice handstand more often with elissa..
some good hip openers! 3 mile run in 30 minutes.. "nice and slow, see, that's the way to do it.. nice and slow"..... plan for rest of week..(3)+ 10+15+5+9.. sat and sunday off.. tomorrow's 10 will be tricky.. 5+swim+yoga+5.. will see how that goes :D

2008- Run 57 End Week 12

9.16 miles in 1:24:40
Good run.. steady..
After yesterday morning's yoga, which was HOT, I was wiped out. It's so hard to re-hydrate after hot yoga... I feel completely wiped out, so I missed out on a good sunny day. Oh well, there was lots of hockey on television and the couch felt great. Unfortunately, my AV's lost to Calgary but there are a bunch of games left. Hopefully, they won't miss the playoffs by 1 point like they did last year.
So, this brings a close to 2008- Week 12.- 56.69 Miles in 8 hours and 58 minutes. This is the biggest mileage week I have ever done and then some! Next week, I will be backing it off a bit.. Week 13 is a recovery week, backing down to 42, which will be good because there is a concert mid week: The Greyboy Allstars and my buddy from back East is coming on Friday for the weekend on his way to Australia. Also, on Friday, I'm planning on going in The Critical Mass Bike Ride. Should be a fun week!!
End Week 12- Year Running Mileage to date: 451.18 Miles

2008- Run 56 Vancouver

9 miles in 1:25... knees a little squeaky.. tomorrow, going to go to yoga, run and either bike or swim..
9+20+9+9= 47

2008- Run 55

9 miles in 1:22...

It was a good run.. felt like i was really flying at times.. knees were good, no awesome but good.. little twinges here and there, but overall, terrific run!
week so far: 9+20+9

Wednesday- March 19, 2008

Went for a long walk with my friend Beth and her dogs in North Vancouver.. right knee was a little stiff.. well, maybe stiff isn't the right word. It felt like some of the tendons inside were strained a bit.. sore inside the knee, but that's to be expected after 20 miles .. Tuesday night, after the long run, I went to Anusara yoga. Then last night, I took Beth to Flow yoga after our walk. It was a great day. This morning, my knee feels good so I am heading out to try a 9 miler.. then, yoga tonight, and Jill and Matthew Barber after that! I am so pumped to see these guys!

Up to and not including today's run:
2008 totals:
423.76 MILES
65 Hours 42 minutes
Average Moving Pace: 9:12/ mile

2008- Run 54 LSD XII- 20 Miles

20 miles in 3:17...

started out slow and had a good run.. water/ gatorade, gel pack and organic energy bar all came in handy..

2008- Run 53- Vancouver

9 miler in 1:25.. not a very good run.. never really got into good groove.. going to try for a long run tomorrow... the plan for today was run, swim, yoga... just didn't have the legs.. so it was run- yoga

2008- Brick IV- Vancouver (Run 52) + (Bike 5)

bike . 14 miles in 58 minutes
run 3 miles in 28 minutes.. didn't do the planned 10 today because of a bit a twinge in my left shin.. don't want to splint it..

So this bring my mileage this week to 51 miles running and 14 miles on the bike.. need to hit the bike a little harder and get in the pool next week!

2008- Run 51 Vancouver

7 miles.. 1 hour..

bit sore.. left shin.. uh oh..

2008- Run 50- Vancouver LSD XI 13 miler

13 miles in 2:09.. tough tough slog.. couldn't get monkeybrain to settle down in to the present moment.. not a very fun run!.. monkey mind..
skip yoga today. ***

2008- Run 49 Vancouver 9 Miler

9 miles in 1:25...

never really got into a good rhythm on this run. Legs were pretty dead. Off to yoga.
*************************
yoga was just ok today..

Year to Date Running: 372

Rest Day

yoga pose of the day:

keep elbows heavy..sirsana.. yoga was awesome!
today was an active rest day..tomorrow.. 9 miles

2008- Run 48 LSD X Vancouver

18 Miles in 2:57..........

Tenth Long Run of the year.. 18 miles! Actually, it wasn't so bad.. same routine.. Carry water to 40 minutes out; stash water and have a piece of chocolate bar (Snickers), run 20 more minutes, turn around, return to water stop; have another bite of Snickers Bar & water. Careful not to eat too quickly. Returning home . Another bite of Snickers at 100 minutes.. Arrive at start after 2 hours, or 13 miles... Finish Snickers bar.. Then only another 5 mile gets you to 18... It wasn't so bad really. Key was to start out very slow. Even ran a couple miles on trail in the first leg. The hardest part of the day was the hot yoga tonight! 90 minutes of "sweating like a dog in car!" Came home and ate too much but hard to avoid! Tomorrow, day of rest, but will hit up another yoga class! Just maybe not a hot one! :)

Run 47 Vancouver

3 miles.. 30 minutes.... was a rest day.. just put in the 3 miler to make 50 for the week.. it was tough to put in 50 with that hot yoga kickin my but.. plus I was up late! The big plan to go biking didn't come to fruition, it wasn't exactly raining but it wasn't exactly warm either...
So, my weekly total was 50 miles.. going to try for another 50 this week!

Tomorrow, new diet begins!

2008- Run 46

9 miles in 1:21 ........

Nice leisurely run. Again with the slow start and the same usual split/ lap times. I didn't do anything yesterday due to overdoing it on Thursday with Bikram's hot yoga after the 16 miler, THEN going out and drinking mojitoes until 1 a.m.!! I probably would have been ok but my friend Beth was in town and needed to visit a Buddhist Temple for as a class assignment, so I tagged along. The Temple was very interesting as was lunch afterwards at Earl's. The most interesting part about this place, Earl's, besides all the beautiful waitresses in black cocktail dresses was how lightheaded I got off one beer. It made me positively silly! So, after Beth dropped me off, I ended up taking a long nap and just wasn't feeling like a run later on. Besides, Jpod was coming on so I laid low and watched that. Another brilliant episode! Jpod is the best thing on TV since the Simpsons! I'll write more about it someday soon. www.cbc.ca/jpod

All the episodes are available online... It is totally brilliant!!

Mileage this week: 9+13+16+9= 47 miles .. going to brick tomorrow for 50! gotta go buy more tubes :)

2008- Run 45 Vancouver LSD IX- 16 miler

16 miles.. 2:30.. was simply a great day.. ran some trails, some road, some beach, some meadows.. the tulips are coming out.. it was a beautiful day! going back for another kick at the can on the hot yoga tonight.. tomorrow, will bike or maybe brick.. should be able to hit 40 this week without too much trouble.. maybe even a swim tomorrow

Wednesday- Hot Yoga

Well, today i went to hot yoga. Hot Bikram's yoga and man was it hot.. It was smoking hot.. It's 8 pm and I'm not feeling like the run will happen today.. Tomorrow morning, I will go early! promise myself!!

2008- Run 44 LSD VIII

13.19 miles.. 1:59:48

Long Slow Distance 8 started out as a 9 miler, but i was a little tight so i started out quite slowly... as I was running along listening to Sweating to the Indies, interview with Peter Reid, Canada's most famous triathlete, and the most successful triathlete in the history of the sport, he says that he learned some things about running from the Kenyans, namely, that you start out very slowly... do the first couple miles slow and easy... This is probably a good idea for me since I don't stretch nearly enough when I head out the door to run.
Funny thing is, that even with the deliberate slow start, I was right back on pace around 45 minutes.. I think I may be onto something here... The continuing tummy troubles lingering from the weekend didn't even slow me down too much..
Half Marathon training run in under 2 hours, with 2 bathroom breaks, 2 water breaks, and one immense hill to run up on a 2 mile trail loop (that was slippery and wet, meaning go extra slow).. is well, not too shabby!
Thanks Peter Reid and CBC Podcast, "Sweating to the Indies" (Episode 1 I think).. Off to yoga, then tomorrow morning, HOT Bikram yoga, then the 9 miler later in the day... will be easier to swing than a 13 miler after the hot stuff! Peter Reid Wikipedia

Hayden- New Album.. buy it

Lyrics to Song: Damn This feeling:

I have been wrestling with the thought of it all
since you left me out in the cold last fall
I wake up lonely and go to bed the same way
people they call me just to make sure I'm O.K.

But I think I'm healing, damn this feeling
I have been reeling, since last season
It's the one thing I had left
from everything i'd kept
I'm going to miss how bad this has felt.

Women adored me for the sad look in my eyes
and now they ignore me for getting on with my life

'Cause I think i'm healing, damn this feeling
I have been reeling since last season
It's the one thing I had left
from everything I'd kept
I'm going to miss how bad this has felt
How bad this has felt
How bad this has felt

Leaves they are falling, just as I let go of you
winter is calling, and I have no memories to lose


cbc podcast link.. what a song.. makes me cry everytime I hear it

2008- Run 43

9 miles in 1:22 .. very wet but nice relaxed run.. had some cramps at end .. hundred pushups and CBC Sweating to the Indies! Love it!
Going for another 170 this month?.. Basically, 170 means, 9+9+12+9+4 per week (the 4 being part of a brick).. bring it baby! need to find a pool.. maybe the tuesday 9 should be a 3 speed-work, then a 6 normal.. and brick is speed-work.. going to start trying to bike more often as well.. need more tubes!

JUST HIT 300 MILES FOR THE YEAR!

Whistler

whistler is a crazy place!

Run 42- Vancouver

got run in to finish up weekly mileage before Friday so I could go up to Whistler..
9 miler.. in 1:19:36
I think this is the fastest I have ever done 9 miles that wasn't during a race.. will double check
Makes Weekly Mileage 40.52 Miles for 2008-Week 9 and 170 MILES for the Month of February!! :)

2008- Bike IV

If you go for 4 bicycle rides, what are the chances of getting a flat tire, not once, but twice?

don't ask...

16 miles.. 1 hour.. not including bus ride home..

2008- Run 41 Vancouver LSD VII

13.2 miler= half marathon in 2 hours and 10 minutes

very tough first leg of this run. really struggled.. Ate a big bowl of porridge, 2 eggs and 2 pieces of toast to fuel up about an hour and a hlaf before I hit the road.... Felt like I had a cinder block in my gut for the first 45 minutes.. But, eventually, the run got better, particularly towards the end... Tomorrow, I think I'll try and Brick .. or if the weather is bad... some speedwork.. ugh

Weekly total= 9+9+13= 31

yoga tonight... well, the yoga didn't happen.. i was feeling a bit tired out so i stayed home and watched the hockey game.. playoff season is coming and my Colorado Avalanche are looking better and better. Peter Forsberg is coming back from Sweeden, they resigned Adam Foote, and Joe Sakic is back from injury! They also signed another new defense man.

And, my Av's came from behind to tie the game and then won in a shootout! But the return of Forsberg to Colorado is the kind of swan song the brought the cup to Colorado with Roy and Bourque... Bring the Cup back to Colorado Peter!!

I'm a Pescetarian on the edge

I don't eat meat, but I do eat fish, eggs and diary....

After visiting PETA.org.. it may be time to reconsider... forget the whole cruelty angle.. it's ecological footprint arguments that are attracting me. The problem with being pescetarian, (also spelled pescatarian) is that our Oceans are in peril. The fish stocks are not rebounding and fish are full of all the crap we pump in the ocean! Mercury messes us up! It's hard to deny these many pronged arguments... pass the tofu and soy beans mate!

2008-Run 40

9 miles in 1:20... a bit of an overcast day. Had some motivational issues but once I got going it was a great run. Funny I feel like I can go for an hour and a half now without carrying water or something to snack on... The Spanish Trail here is so beautful.. Each day, the light in there is so different, it's a different place. Magical.

2008- Run 39 Vancouver

9 miles in 1:24.. beautiful sunny day.. met a runner named Nicola from Toronto.. chatted for awhile about Vancouver running scene. Went to Anusara practice. Got a good stretch in cobblers pose. Push heels and shins together.. Same thing I need to do with form when running.. pull into the middle, keep core engaged, shins active. Went for a drive around the city with my buddy after that. Crazy place

2008- Run 38, Bike 3- Brick III

well, headed out on the old bike today.. rode an easy 20 miles in 1:20 then went for a 4 mile run

So, my third Brick.. the bike ride was a bit slower than it might have been given the fact I almost hit some pedestrians about 1 mile in.. the car in front of me stopped unexpectedly to let these people cross, there was no way I could stop without hitting the car, and the pedestrians didn't even look! .. well, until after I blew by them at about 20 miles an hour... I geared down a couple gears after that.. Just too many people out and about today to be hammering it down near the beach. On the way home, I took the beach trail, which was very slow going, but enjoyable to see everyone out and about.

The run was interesting. It took me about 5 minutes in transition given that I have to bring the bike inside the apartment, change, and scarf 2 scoops of peanut butter. The peanut butter really got me through the run. Weekly total running was 45 miles.. pretty much according to plan.
Afterwards, went out with friends for Mexican food and beer. Need to count up my yoga days too..

Year to date:
Arrived Van. January 7th. First run January 8- been here 48 days now.. have run 38 times.. biked 3 times & been to 36 yoga classes
Bike 48 miles
Run 228 miles

2008- Run 37

took yesterday off.. was kind of tired all day in the no energy sense.. moon & family stuff dragging me down, but, later in the day, went to yoga with my sister.. it was a power class and a good workout.. then went for sushi and a movie.. No Country for Old men.. Great Film .. but i think i'll write more about it after I get to watch it again, or at least when I have some more time.. It was definitely worth watching and I'm sure everyone will be talking about it for quite some time. Parts of it were just brilliant!. As for the running, I tried to do an up-tempo workout today! It's funny when I stop suddenly after up tempo stuff, the sweat pours off so intensely! Maybe it's a sign I need to up temp more often! ha-ha! But didn't have much time, because my sister, Elissa is taking me to a 3 hour Yoga Inversion Workshop where, hopefully, I will finally learn how to stand on my head...

After pressing it for about two miles in this run, my ears popped! What the hell? Anyways, it was easy for a while after that, but running at 8 minute pace is tough! I need to do it way more often, then maybe I will lose this spare tire I am lugging around (not a bike tire!) fartleks?

3 miles: 24 minutes

The plan was.. do 3 miles to leave myself at 39.. then I would definitely have to go tomorrow, but I miscalculated a bit and this run puts me at 40.3 for the week... A 5 miler tomorrow and maybe a short bike ride... oooo, sounds like butter...

the yoga workshop was awesome! I can now, officially, do a handstand!