run 15- 13 miles

storm day.. shovelled for 2 hours.. ran for 2 hours, did arm workout with boys..

2009- Run 13 LSD 6... 9 miles

9 miles.. minus 20
Summary Data
Total Time (h:m:s) 1:15:30 8:30 pace
Moving Time (h:m:s) 1:14:43 8:25 pace
Distance (mi ) 8.87
Moving Speed (mph) 7.1 avg. 10.8 max.
Elevation Gain (ft) +1,375 / -1,396

1.00 00:07:52
2.00 00:08:18
3.00 00:08:43
4.00 00:08:08
5.00 00:08:45
6.00 00:08:57
7.00 00:07:39
8.00 00:08:45
8.87 00:08:17

training partner didnt show for weights, so postponed back till tomorrow.. tomorrow's run. 3 miles/ back
wed.. shoulders/yoga, thursday.. LSD

run 12 - LSD 5

last week, skipped long run .. that's 2 weeks in a row!

plan for this week..

7,9,3,off, 12

tonight did 7 running from home.. triangle 228

Summary Data
Total Time (h:m:s) 0:59:30 8:18 pace
Moving Time (h:m:s) 0:59:29 8:18 pace
Distance (mi ) 7.17
Moving Speed (mph) 7.2 avg. 10.6 max.
Elevation Gain (ft) +1,011 / -1,027

did chest workout today

9 miles

well, the cold snap ruined the little streak i had going.. it was just too cold for me AND I had some family commitments to take care of.. so, I missed my long run last week and the it stormed on Sunday, so I stayed on the couch! but, I didn't miss any of my weight lifting workouts which are thankfully indoors..

got out today for a 9 miler on slushy roads and finished in 1:27.. pretty slippery going; then did back backout for an hour, all of which was kind of tiring considering it took my 2 solid hours to shovel after the big storm.. so, today was a long day

going to go back and try and figure out if this is week 13 or 14 for the weights training..

workout plan this week:

Monday 9 miles/ back workout (check)
Tuesday 3 miles/ dinner meeting/ Shouder workout
Wednesday 9 miles/ Arms
Thursday 6 Miles/ ABS

Thursday night: WINTERSLEEP at UNB yay!
Friday: meet with personal trainer
Friday night: Montreal Guitar Trio
Saturday night: Ruby Jean and the Thoughtless Bees in St. George
Sunday: will see

2009- Run 9

town Loop.. need new shoes!

Summary Data
Total Time (h:m:s) 0:27:11 8:56 pace
Moving Time (h:m:s) 0:27:10 8:56 pace
Distance (mi ) 3.04
Moving Speed (mph) 6.7 avg. 9.4 max.
Elevation Gain (ft) +519 / -527

then did shoulders.. tomorrow, ARMS, and Thursday.. LSD 15 MIles...? (will see)

2009 Run 7 LSD 3 triangle 226

nice run.. a bit tired
1:21:42 8:54 pace
Moving Time (h:m:s) 1:21:19 8:52 pace
Distance (mi ) 9.16
Moving Speed (mph) 6.8 avg. 9.9 max.
Elevation Gain (ft) +1,564 / -1,599

Begin Week 2/ 2009- Run 6 Triangle 225

running in a blizzard again.. 54 minutes: 6 miles

2009- Run 5 LSD 2 -- 13 miles

got a lift halfway to st. stephen with farls and ran home

2 hours.. 13 miles

MILE SPLIT TIME
1.00... 00:08:33
2.00... 00:08:33
3.00... 00:09:28
4.00... 00:09:31
5.00... 00:09:18
6.00... 00:08:52
7.00... 00:11:03
8.00... 00:09:09
9.00... 00:09:06
10.00... 00:09:18
11.00... 00:09:11
12.00... 00:09:46
13.00... 00:08:38
13.35... 00:03:08

Good run!

run 4

town loop.. 3 miles:
1.00 00:07:56 74 172 -1.9 7.5 9.0
2.00 00:08:45 120 145 -0.5 6.9 8.2
3.00 00:08:21 240 161 1.5 7.2 9.4
3.05 00:00:27 36 17 6.7 7.7 8.4

off to do shoulders

2009- Run 3 LSD I Triangle 224

9 miles in 1:23..
Summary Data
Total Time (h:m:s) 1:24:05 9:11 pace
Moving Time (h:m:s) 1:23:31 9:08 pace
Distance (mi ) 9.14
Moving Speed (mph) 6.6 avg. 9.1 max.
Elevation Gain (ft) +1,979 / -1,979

Temperature (°F) 32°F avg. 32°F high
Wind Speed ( mph) W 9.2 avg. W 9.2 max.

OK HOOL! If you want to run and lift weights, you must, must must pack some calories for the in between run and workout.. why not run 9 miles then do a super intense workout matching the intensity of 2, 20 year olds? Sound silly? Well, that's what happened tonight... silly, so silly cause I get home and eat everything in the cupboards including the cupboard doors... need to pack stuff like A BAGEL, A BANANA, maybe a couple oranges or a shake.. it was a great workout, but the poor nutrition afterwards probably put me in the caloric hole for the day.. dumb dumb dumb

Need one of those metal lunchboxes!

After I ate everything worth eating, it was off to the pub for NACHOS and a beer, then Team Canada Won Gold, so it's a second beer! jeez! Way to go boys!

Tomorrow, run, dinner meeting, then shoulders and 2000 M rowing

2009- Run 2 St. Andrews Triangle 223

53 minutes or so.. a bit cold.. looking forward to establishing routine..

Plan for the week:
Sunday: 6 Miles/ Chest & Abs
Monday: 9 Miles/ Back
Tuesday: 3 Miles/ Shoulders/ & Yoga (dinner meeting in between run and weights)
Wednesday: No run.. ARMS/ 2000 M ROW or Bike .. & Abs
Thursday: LSD RUN 12 MILES.. get dropped off on highway on way home from work
Friday: Circuit Weights (High Rep)/ & Yoga
Saturday: 7 am SWIM in SJ.. maybe spin class after
Saturday Night: party
Sunday: start over

plan weekly total: 30 miles

2009- RUN 1 St. Andrews Triangle 222

52 minutes.. then did arms workout.. 3 hours total at gym.. yeesh!

this graph of 2008.. monthly, shows how many days I posted activities each month...


01/2008 21 activities.. i.e runs or run/bike
02/2008 25
03/2008 21
04/2008 14
05/2008 13
06/2008 21
07/2008 18
08/2008 16
09/2008 15
10/2008 17
11/2008 10
12/2008 20
211 total activities

2008.. RECAP

I used my Garmin 225 times this year.. there was only once I can remember leaving it home.. reminds me to add 9 miles onto my total mileage for 2008.. making it 1,444.58 MILES.

The graph above shows how many activities I have uploaded since I got one of these stupid watches in Feb 2005. That original watch broke in Turkey in September 2007, so 2007 only shows mileage up to Sept 4 of that year.

The first graph should shows monthly mileage including the bike...
The second graph show annual mileage while the third shows how many activities were uploaded each year...


WHAT A GREAT YEAR OF TRAINING!! Thanks Verne!