Saturday, December 31, 2011

2011...


2011.. in the books... what I learned this year

1) my garmin watch is a big motivator for my training. once the old one broke, I found myself skipping days and being a bit of a slacker. However, there were many days and rides that didn't get logged while I was without a working GPS. In the future, I'll not allow my lack of a GPS to discourage my training.

2) The past two years, maybe even the past 3, I have overtrained in January- April, leaving myself injured in May. I may not be all that smart, but I will try and avoid that this year.

3) I need to stretch more. Maybe a personal 40 day Yoga Challenge will do the trick. 

4) Many more days this past year were "just enjoy it" runs/ bikes etc. no need to push it all the time. This kind of clarity comes from a chronic injury

5) Planning makes perfect. I will put together a plan for 2012 which includes, The New York Marathon!!

yeah!

2011...

Group By Year Report for gumushel
Time Period
Count
Distance
Time
Elevation Gain
Avg HR
Calories
Avg Time
Summary1,22815,809.711314:41:55268,5491531,012,5591:04:14
20111491,209.30123:23:396,97412757,81549:41
20102563,098.69297:19:2025,092--168,7921:09:41
20092082,155.73201:43:4650,644--156,57858:11
20082373,725.28281:52:3383,433--256,6511:11:22
2007971,307.21110:17:5426,42113598,6811:08:14
20061632,360.67174:41:1943,656153155,7541:04:18
20051181,952.83125:23:2432,329154118,2901:03:45

Tuesday, December 27, 2011

2011- Run 122 5K by gumushel at Garmin Connect - Details

2011- Run 122 5K by gumushel at Garmin Connect - Details

Running is fairly smooth. Getting ready to put together a training plan for 2012... The year I finally get to go to the New York Marathon! The key for me will be not to overtrain and get injured in May which seems to be a recurring theme with me. I have been hitting the weights and my neck is getting thick but the open road is calling..... Felt great tonight and just ran slow

Thursday, November 10, 2011

New Look

Soooooo.... after my Garmin watch died in July, well did I ever get sloppy. Amazing how the absence of a watch to log everything can make a person feel less accountable. But I have a new watch and am settled into new place, new job and ready to start log gin some miles. My foot is nearly 100% and everything seems good. Hip is complaining by times but I've been actively treating it.

One year until the New York Marathon and his year- 2012  I'M IN!!

Sunday, May 29, 2011

2011- Off Kilter Sunday Ride I 18km by gumushel at Garmin Connect - Details

2011- Off Kilter Sunday Ride I 18km by gumushel at Garmin Connect - Details

Sunday Morning Off Kilter Rides.. 10am departure from downtown

First ride of the year with the Off Kilter gang and what  a great ride it was! Next Saturday is the 2nd Annual Rock and Ride and we are ready to go! With all of Tom's hard work, we are well off in first place and on fire!

We had a visitor join us today, Todd Peterson from Sask. Great guy and a great rider! Not only that, he sprung for nachos! He was extolling the virtues of Cross Fit, so I'm going to check that out. Great to have great people finding us online and new people like Eric and Ane getting out, they are both such strong riders! Jonelle blew a pedal mashing; she'll be clipped in soon, and Geoff's back and Cedar didn't break anything! Going to be a great year of biking!

On a different note, I see the barefoot guy ran a full marathon today.. in 4:30.. i just don't think you can go fast barefoot..

Friday, May 27, 2011

2011- Bike 5- 32K St. Stephen to St. Andrews by gumushel at Garmin Connect - Details

2011- Bike 5- 32K St. Stephen to St. Andrews by gumushel at Garmin Connect - Details

low mileage week.. only ran twice; once around town and one 10K triangle with a one mile barefoot at the end... But the barefoot bruised both feet on seperate rocks... difficult to keep focus means hitting stones and hurting sole of feet

Saturday, May 14, 2011

triathlon

need to get racing this year

5k.... Barefoot...

Barefoot..
Higher turnover
More focus on road
Puddle avoidance
More active core (it was 36 hours ago and my gut feelsike it was stomped by elephants)
I have one blister on middle toe, left
Foot and another sore point on right foot
Was really thinking maybe to do half the 5k with no shoes but took them off 100 yards into run
Ran a fairly fast time

Wednesday, May 11, 2011

2011- Run 71 10K* by gumushel at Garmin Connect - Details

2011- Run 71 10K* by gumushel at Garmin Connect - Details
sub 50 with a couple short walking breaks on the Ghost Road!
I bet I could hit 45 minutes if I focused on it

Saturday, April 30, 2011

2011- Run 68 8K by gumushel at Garmin Connect - Details

2011- Run 68 8K by gumushel at Garmin Connect - Details

last mile barefoot

late night squash game

This run in St. Stephen puts me over the 600 km mark for 2011... 373 miles

Wednesday, April 27, 2011

2011- Run 67 10K by gumushel at Garmin Connect - Details

2011- Run 67 10K by gumushel at Garmin Connect - Details

first barefoot run of more than 100 meters... felt like freedom

can't go slow barefoot... have to keep turnover up

Sunday, April 3, 2011

2011- Run 53 5K by gumushel at Garmin Connect - Details

ran with Eric Porcelatto
he was in shorts
what a madman

Wednesday, March 30, 2011

2011- Run 50 10K by gumushel at Garmin Connect - Details

three months into 2011.. 50 runs logged... on track for 200 :)

Saturday, March 19, 2011

RUNNING & BIKING in a KILT?


If you have to ask, you just don't get it!


I'd love to hit up the Perth Kilt run, but July 2 is such a hard time to get away from St. Andrews..

Going to go Biking today

Wednesday, March 16, 2011

2011- Run 45 10K by gumushel at Garmin Connect - Details

Run 45 10K.. A very interesting thing happened yesterday. I was helping my father work on a machine and i turned my right foot as I kind of twisted. I had a tight leather dress shoe with the orthotic I had made. Well, I felt a twinge in my right foot, the old foot injury and I cringed thinking, OH, I reinjured it! It has been bothering me a bit of late. So, I did a little walk about and actually, the foot felt better. I twisted it again and it felt better still. SO since yesterday, I've been working on it. A breakthrough? Perhaps?

Tomorrow, yoga... friday.. long run

Friday, March 4, 2011

2011- Run 37 32K LSDII by gumushel at Garmin Connect - Details

2011- Run 37 32K LSDII

cold... good end to week and welcome to March Break... I find the twist of the road is tiring at certain points.. The old road is crap!

Felt OK after 20 minutes... 2 hour to 3 hour was dodgy

This run gets easier every time I do it.
 
Split
Time
Distance
Avg Pace
Summary03:23:5432.2306:19
101:00:01 10.32 05:49
201:00:00 9.29 06:27
300:59:59 8.95 06:42
400:23:53 3.67 06:30

Monday, February 28, 2011

2011- Run 35 5K by gumushel at Garmin Connect - Details

5K treadmill... was tired from yesterday
did big back workout
school was cancelled, slept till noon
tomorrow, run 10K outside?
Take wednesday off? or vise versa

Sunday, February 27, 2011

2011- Run 34 10K by gumushel at Garmin Connect - Details

2011- Run 34 10K by gumushel at Garmin Connect - Details

good run after cross country skiing.. then 4 sets with tyler on chest .. nice to be back on the bench

plan this week:

monday back.. 5K (Volunteer)
Tuesday 5K (Kiwanis) squash
Wed 10K legs
Thursday 5 K arms (yoga)
Friday long?

2011- Run 33 5K by gumushel at Garmin Connect - Details

2011- Run 33 5K by gumushel at Garmin Connect - Details

Group By Month Report for gumushel
Time Period
Count
Distance
Time
Elevation Gain
Avg Speed



Calories
Summary1821,784.70176:41:5814,46610.1


109,676
Feb 201113121.9512:19:344409.9


3,970
Jan 201117126.2112:34:3642610.0


3,506
Dec 20101272.7106:59:0728110.4


2,800
Nov 201016122.3511:35:1372410.6


3,715
Oct 201011100.5609:40:0377710.4


3,989
Sep 2010848.7404:39:3135510.5


2,766
Aug 2010439.8803:45:5427510.6


2,544
Jul 2010994.5208:56:4490710.6


7,184
Jun 201020243.8023:23:522,10610.4


18,951
May 201030319.1832:18:222,6999.9


22,255
Apr 201019227.2923:26:082,2719.7


18,820
Mar 201023267.5227:02:483,2059.9


19,17