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..