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!