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..