2010- RUN 200 ** by gumushel at Garmin Connect - Details

2010- RUN 200 ** by gumushel at Garmin Connect - Details

Progress Summary Report 2010

Count:	200 Activities
Distance:	2,008.94 km
Time:	198:31:47 h:m:s
Elevation Gain:	14,386 m
Avg Speed:	10.1 km/h
Avg HR:	--
Avg Run Cadence:	--
Avg Bike Cadence:	--
Calories:	107,690 C
Avg Distance:	10.04 km
Avg Time:	00:59:33 h:m:s

Tomorrow is Run 200

so, yesterday was run 199... today i did 2000 m on the rowing machine (10 minutes) and just played around with some light weights. I finished with 20 minutes on the bike. So, tomorrow is another day off due to the floods, so I
m thinking about closing out 2010 with a 20 miler... I haven't run longer than 90 minutes since August.. Foolish? Maybe.. But I could always quit early. Whatdyathink vernec?

____

Skipped on this idea for something more sensible

2010- Run 195 5K by gumushel at Garmin Connect - Details

2010- Run 195 5K by gumushel at Garmin Connect - Details

2010- Run 194 11K St. Stephen Loop by gumushel at Garmin Connect - Details

2010- Run 194 11K St. Stephen Loop by gumushel at Garmin Connect - Details

Split	Hour:Minute:SecondTime	KilometersDistance	Minutes per KilometerAvg Pace
Summary	0 1:00:52	11.39	05:20
1	00:24:50	4.83	05:08
2	00:26:31	4.92	05:23
3	00:09:30	1.65	05:4

2010- Run 193 5K by gumushel at Garmin Connect - Details

2010- Run 193 5K by gumushel at Garmin Connect - Details

2010- Run 192 5K Town Loop by gumushel at Garmin Connect - Details

2010- Run 192 5K Town Loop
wore orthotic- felt good

2010- Run 191 10K St. Andrews Triangle 321 by gumushel at Garmin Connect - Details

2010- Run 191 10K St. Andrews Triangle 321
9 more to go!

2010- Run 188 5K by gumushel at Garmin Connect - Details

2010- Run 188 5K by gumushel at Garmin Connect - Details

orthotics save peronius but tear apart knees hips and buttocks
tonight, ran with only one of two...
the orthotic wille be set aside for sore peronius days i think
treadmill runs getting boring already

2010- Run 184 10K St. Andrews Triangle 320 by gumushel at Garmin Connect - Details

2010- Run 184 10K St. Andrews Triangle 320

under 53 minutes.. it was sooo dark.. felt good

have 24+7 days to get in 16 runs for 200 days running in 2010!

will be taking 2 weeks off at Christmas.. haven't taken 2 weeks off to just rest in a long time

2010- Run 182 8K St. Stephen Railroad Tracks by gumushel at Garmin Connect - Details

2010- Run 182 8K St. Stephen Railroad Tracks

the grand totals: Running and Biking.. 2007 only have data until sept 1

Time PeriodTime Period	ActivitiesCount	KilometersDistance	Hours:Minutes:SecondsTime	MetersElevation Gain	Kilometers per HourAvg Speed	Beats per MinuteAvg HR	Steps per MinuteAvg Run Cadence	Revolutions per MinuteAvg Bike Cadence	CaloriesCalories	Hours:Minutes:SecondsAvg Time
Summary	1,063	14,492.77	1181:03:01	261,309	12.3	153	--	--	951,861	01:06:39
2010	239	2,986.03	286:28:03	24,716	10.4	--	--	--	165,511	01:11:54
2009	208	2,155.73	201:43:45	50,644	10.7	--	--	--	156,578	00:58:11
2008	237	3,725.28	281:52:32	83,433	13.2	--	--	--	256,651	01:11:21
2007	97	1,307.21	110:17:53	26,421	11.9	135	--	--	98,681	01:08:13
2006	164	2,365.69	175:17:21	43,766	13.5	153	--	--	156,152	01:04:07
2005	118	1,952.83	125:23:24	32,329	15.6	154	--	--	118,290	01:03:45

2010- Run 180 10K St. Andrews Triangle 319 by gumushel at Garmin Connect - Details

2010- Run 180 10K St. Andrews Triangle 319

feet hurt tonight.. need to consider the barefoot
need new shoes

2010- Run 178 5K by gumushel at Garmin Connect - Details

2010- Run 178 5K
5K in under 24 minutes! first time I've tried to run fast in quite some time.. on track for 2000K this year, which would be 1242 miles.. not bad considering injury

Progress Summary Report for gumushel

Count:	175 Activities
Distance:	1,833.93 km
Time:	181:10:17 h:m:s
Elevation Gain:	13,815 m
Avg Speed:	10.1 km/h
Avg HR:	--
Avg Run Cadence:	--
Avg Bike Cadence:	--
Calories:	103,946 C
Avg Distance:	10.48 km
Avg Time:	01:02:06 h:m:s

2010- Run 177 10K St. Andrews Triangle 318 by gumushel at Garmin Connect - Details

2010- Run 177 10K St. Andrews Triangle 318 by gumushel at Garmin Connect - Details

2010- Run 173 10K St. Andrews Triangle 314 by gumushel at Garmin Connect - Details

2010- Run 173 10K St. Andrews Triangle 314

foot is feeling better and so is shoulder.. welcome back daylight savings time... nice to run in the light

Cat Harvey

It made a full page in the Seven Days magazine in the Sunday Mail. ( 1.2 MILLION READERS WOO HOO)

2010- Run 171 10K St. Andrews Triangle 313 by gumushel at Garmin Connect - Details

2010- Run 171 10K St. Andrews Triangle 313 by gumushel at Garmin Connect - Details

2010- Run 167 10K St. Andrews Triangle 309 by gumushel at Garmin Connect - Details

2010- Run 167 10K St. Andrews Triangle 309
sure would be nice to get in 200 runs this year... so, with 10 weeks to go, I have 33 to get in... very possible
New Orthotic tomorrow! and get my shoulder looked at in the morning

2010- Run 161 Trails in St. Andrews by gumushel

2010- Run 161 Trails in St. Andrews
the back way into the Kingsbrae Gardens is full of ants and bramblebushes

home sick yesterday and today.. this run was awesome but it put me over on the sickness side of things..
I can't remember the last time I stayed home for 2 days in a row. In any case, I updated my weekly totals.. The zero running weeks don't come up in the report which makes keeping it all straight a bit of a chore. Those hundred K weeks seem to jump out as turning points leading to injury don't they?
I'm getting orthotics next month on the 22nd as well as going back to see Earle about my rotator cuff.. This shoulder injury has been plaguing me since last December.. What a drag!
I did a lot of biking in August, so it's not like I was laying out in the sun all month :)

Time Period	ActivitiesCount	KilometersDistance	Hours:Minutes:SecondsTime
Sep 2010	4	87.72	06:20:24
Aug 2010	9	179.44	24:43:39
Jul 2010	8	92.90	09:49:01
Jun 2010	5	75.34	07:49:07
May 2010	9	157.55	15:18:29
Apr 2010	6	70.26	04:46:46
Mar 2010	5	125.02	08:49:08
Feb 2010	4	95.85	06:35:58
Jan 2010	1	12.00	01:00:12

Untitled by gumushel at Garmin Connect - Details

Untitled by gumushel at Garmin Connect - Details

2010- by gumushel at Garmin Connect - Details

2010- by gumushel at Garmin Connect - Details
first time out on the triangle in over a month.. foot felt pretty good.. a 7/10 say.. but i think the new rubber insole i got from earle is keeping me from injuring it further.. and this is the key
just heading out on the bike
life is better kilted

as for running, i recently surpassed my total from last year of 157 runs.. but now i have the dumbest cold ever.. i've been off for two days and feel like garbage
yuck

Cat Harvey

and her boyfriend James McAneaney were my guests for an Off Kilter Ride today! What a fun time we had and they were great sports! Cat is a travel writer from Scotland and James is an Actor.. going to meet them at the pub now :)

bike bike

got a writer coming from Newsweek this week.. going epic on Grand Manan.. yesterdays epic ride was awesome!

what an adventure!

rode again  this morning on tired legs.. tomorrow off Tuesday a short run, then epic again on Wednesday!

Montreal yoga

Came to Montreal to go to Osheaga music festival and check out Moshka yoga. Haven't gotten to the yoga yet but the trip has re-awakened in me the need to practice yoga more often; to nourish my body and build the strength that yoga brings thru awareness of mind, body and spirit. I have recently realized the importance of writing more often as well.. More writing, more yoga, more running... Need more hours in the day

Marathon by the sea is this Weekend. I'm not ready...
:(

2010- Run 149 St. Andrews Triangle 302 by gumushel at Garmin Connect - Details

2010- Run 149 St. Andrews Triangle 302

2010 Bike- Off Kilter ride with Margie Goldsmith by gumushel at Garmin Connect - Details

2010 Bike- Off Kilter ride with Margie Goldsmith
what a beautiful morning for a ride!! .. the fog was thick and veiled the ocean but the temperature and the company was perfect! Nothing like having someone from away join you to remind you how fortunate we are to live in such a beautifully magical, enchanted place. Margie was a delight except that she kept telling me to hurry up!

rode the island again yesterday afternoon then again this morning... :)
run tomorrow.. foot feeling better...

learn more about margie here: http://www.mgproductions.com/
I'll be looking her up come NY Marathon 2011
:)

2010- Bike 33 15K by gumushel at Garmin Connect - Details

2010- Bike 33 15K

peronius sore.. time to lay off for a bit :(
bike bike bike bike bike

The Black Keys - Next Girl

2010- Bike 32 12K by gumushel at Garmin Connect - Details

carbon rush is sooo fast

2010- Run 143 12K by gumushel at Garmin Connect - Details

2010- Run 143 12K by gumushel at Garmin Connect - Details

2010- Run 142 12K

chasing 100K this week: plan....
12/32/10/20/10/16

2010- Bike 31 10K

2010- Bike 31 10K

2010- Bike 30 13K

2010- Bike 30 13K
the in town single track.. miss lefty soaks up the bumps and takes her lumps

2010- Run 140 12K

2010- Run 140 12K
very tight legs to start.. monday's run really kicked my butt and I was very tired yesterday. It was also the last day of work ! woohoo!
up early and got my 10K in with a little extra. almost took shirt off it was so humid at 8 am

gonna bike later maybe.. yard work day

2010- Run 139 32K LSD 12 by gumushel at Garmin Connect - Details

2010- Run 139 32K LSD 12
shoes are bugging me.. left peronius and just generally uncomfy
good run however.. 3:12

2010- Run 138 10K St. Andrews Triangle 300 by gumushel at Garmin Connect - Details

2010- Run 138 10K St. Andrews Triangle 300

300th trip around the training loop.. felt a bit tight and tired after long week
only 35K this week :)

work work

this week, took Monday off.. ran twice in Fundy Park at 5:30 a.m. 10K's and a 5K last night.. might try to log Triangle 300 today... will only have 35K this week if that is the case


.. also doing house renivations.. ugh, last day of work today

2010- Father's Day Race PB* by gumushel at Garmin Connect - Details

2010- Father's Day Race PB* by gumushel at Garmin Connect - Details

just a great day for running even though I wasn't feeling 100%.. beat all my "rivals".. so pleased.. thanks verne

2010- Run 131 5K by gumushel at Garmin Connect - Details

2010- Run 131 5K by gumushel at Garmin Connect - Details

taper week.. plan: sunday-OFF, Monday 5K speedy, Tuesday 10K slow, Wednesday 10K quickish, Thursday-Off, Friday-Off, Saturday Bike, Sunday 10K RACE...... 35 Km week

2010- Run 130 14K by gumushel at Garmin Connect - Details

2010- Run 130 14K by gumushel at Garmin Connect - Details

got my 100KM week in the books.. tapering for father's day race in 7 days
actually 101.83 KM.. i logged it as 102.. after each run i cool down 1 minute for every mile, so 20 mile run means 20 minute cooldown .. feels good to get this week over with!

2010- Run 129 10K ~ St. Stephen Loop by gumushel at Garmin Connect - Details

2010- Run 129 10K ~ St. Stephen Loop by gumushel at Garmin Connect - Details
warm and muggy.. run before Relay For Life

2010- Run 117 16K Speedwork 9 by gumushel at Garmin Connect - Details

2010- Run 117 16K Speedwork 9 by gumushel at Garmin Connect - Details
Splits: 0.9 KM
(1) 4:12 (2) 4:02 (3) 4:05
(4) 4:15 (5) 3:58 (6) 4:13

brings me to 73KM for the week.. tomorrow Bike home, then run 10K.. that would leave only 12 K for Friday.. manageable with 5K loop on Sat for an even 100

2010- Run 116 10K Fun Run by gumushel at Garmin Connect - Details

2010- Run 116 10K Fun Run by gumushel at Garmin Connect - Details

getting going on the second lap was nearly impossible
15+32+10.. still on pace but I don't know if I can pull off the 18K hills workout tomorrow

2010- Run 115 32K LSD 11 by gumushel at Garmin Connect - Details

2010- Run 115 32K LSD 11 by gumushel at Garmin Connect - Details

best 3 hour run this year.. after the initial despair at the 30 minute mark which is normal.. I settled into a good pace and felt strong the whole time...

2010- Run 114 15K by gumushel at Garmin Connect - Details

2010- Run 114 15K by gumushel at Garmin Connect - Details
crazy rain

2010- Run 113 10K St. Andrews Triangle 299 by gumushel at Garmin Connect - Details

2010- Run 113 10K St. Andrews Triangle 299 by gumushel at Garmin Connect - Details
tough run on dead legs, but next one is #300!
62K this week.. plan on 100 next week
15+32+10+18+5+20=100
Sunday-Triangle+TownLoop= 15K
Monday- LSD= 32K
Tuesday- Fun Run + warm up Town Loop= 10K
Wednesday- Hills Run= 18K
Thursday- Bike Home from St. Stephen; then Brick 5K
Friday- Relay for Life 20K- 2 hour run

2010- Run 112 10K PB St. Andrews Triangle 298 by gumushel at Garmin Connect - Details

2010- Run 112 10K PB St. Andrews Triangle 298 by gumushel at Garmin Connect - Details
ran with young Jeff Rouse.. sailing run!

2010- Run 110 32K LSD 10 by gumushel at Garmin Connect - Details

2010- Run 110 32K LSD 10 by gumushel at Garmin Connect - Details

warm run home after work.. first st. stephen to home run of year

2010- Run 104 32K LSD 9 by gumushel at Garmin Connect - Details

2010- Run 104 32K LSD 9 by gumushel at Garmin Connect - Details
spplits are messed up.. tried to hit it every 30 minutes but kept forgetting..
sooo hot
last 5K were brutal today.. so hot, i was melting.. but got it done!
20 miles! bam!

2010- Run 103 10K PB St. Andrews Triangle by gumushel at Garmin Connect - Details

2010- Run 103 10K PB St. Andrews Triangle

after two late nights and a 3 hour bikeride this afternoon.. ran 10K in under 50 minutes! first time I have ever done this. Brendan Chrus was laong and was a great motivator.. thanks man!

53 K week

easy week.. geared down.. rode bike a fair bit 47K.. but overall very much a rest week...

next rest week  in 5 weeks ... plan

10+35+10+15+15+15= 100... the adjustment is making the triangle 10K into the triangle and a town loop.. making 15K... and adding a saturday run..

2010- Run 100 15K by gumushel at Garmin Connect - Details

2010- Run 100 15K
quite a hot day, long day at work, good run.. going to bike out to lake and catch sunset

百

tomorrow's run will be my 100th run of 2010 out of 140 days.. hmmm, which equals (head scratch).. umm..  10/14 divided by 2 equals 5/7.. oh brain, don't fail me now! Meaning if I'm not mistaken, that I have run an average 5/7 days from Jan-mid May.. Not toooo bad, I suppose, given I've had 20 Bike Days! I guess lately, I've been sneaking in 2 runs: 1 with my students each morning, but still, 100/140 puts me right back on track to where I wanted to be.. I wonder what 5/7 of 365 is...(more head scratching).. yikes!  260 (??)ugh! that sure leaves a bunch more running

this week has been a real bummer. I have been having difficulty ummm staying focussed and ahh concentrating. i think 100K last week as a warm up to a 35 KM mountain bike ride and 46 minute road race on Sunday was a bit over the top! oh, and I did another bike bike ride home from st. stephen on my road bike on  Monday! Road Bike is working well though, but it needs some grease! So, anyways, it's been early evenings and just generally grumpy on this "rest week"... Last night, for Fun Run, I showed up early and did a warm up lap in like 23 minutes..AND tonight I probably would have run but my Garmin was dead.. This I took as a sign and just chilled with some chores. I have Yoga class to teach in 40 minutes...

One thing is for sure, that extra mileage sure took it's toll on my system! Tomorrow! 2010~ Run 100!



Runs this week: Monday Bike, Tuesday 1+10, Wednesday 3+ Yoga, Thursday 3+15, Friday 3+10= 45.. will see..

2010- Get Your Blood Pumping 10K Race by gumushel at Garmin Connect - Details

2010- Get Your Blood Pumping 10K Race by gumushel at Garmin Connect - Details
started slow; then just had to go hard and suprised myself.. blew by a couple speedsters in the last KM :)

2010- Bike 19 33K by gumushel at Garmin Connect - Details

2010- Bike 19 33K by gumushel at Garmin Connect - Details

33km on the new Carbon rush

2010- Run 96 10K St. Andrews Triangle 295 by gumushel at Garmin Connect - Details

102 KM WEEK

2010- Run 96 10K St. Andrews Triangle 295 by gumushel at Garmin Connect - Details

Progress Summary Report for gumushel (Past 6 days)

Count:	11 Activities- running
Distance:	102.01 km
Time:	10:46:43 h:m:s
Elevation Gain:	867 m
Avg Speed:	9.5 km/h
Avg HR:	--
Avg Run Cadence:	--
Avg Bike Cadence:	--
Calories:	8,137 C
Avg Distance:	9.27 km
Avg Time:	00:58:47 h:m:s

Made it 102 KM running this week but only biked twice  afterschool . next week need to gear down and run ... well, less and bike more.. i wonder how much less? i'm thinking back down  to 60K

2010- Run 92 16K Speedwork 8 by gumushel at Garmin Connect - Details

2010- Run 92 16K Speedwork 8 by gumushel at Garmin Connect - Details

Check out these splits baby:
1. 4:01........... 4. 3:55
2. 3:57........... 5. 3:54
3. 4:01........... 6. 3:49
kick ass workout!

2010- Run 88 32K LSD 8 by gumushel at Garmin Connect - Details

2010- Run 88 32K LSD 8 by gumushel at Garmin Connect - Details

plus 4K this morning! Big mileage day

2010- Run 86 10K St. Andrews Triangle 293 by gumushel at Garmin Connect - Details

2010- Run 86 10K St. Andrews Triangle 293 by gumushel at Garmin Connect - Details
plan for this week: sunday 10K easy / monday morning 3K easy/ Monday afternoon 32K/ Tuesday morning 3Keasy / Tuesday night 7K easy / Wednesday morning 3K easy / Wednesday Night 16K speedwork/90 minute yoga.. thursday-Sunday.. yoga course in saint john.. i could run as many as 30 more K thursday night/ friday night /sat..
this would be more than a 10 % increase in mileage...
10+3+32+3+7+3+ 16= 74K .... + 30?
there are also 45 minute bike rides between 2:15-3:15.. and yoga thursday, friday, saturday sunday

what do you think?

2010- Run 85 16K Speedwork 7 by gumushel at Garmin Connect - Details

2010- Run 85 16K Speedwork 7 by gumushel at Garmin Connect - Details

Speedsplits:
1. 4:10
2. 4:00
3. 4:07
4. 4:22
5. 4:07
6. 4:01

2010- Run 82 32K LSD 7 by gumushel at Garmin Connect - Details

2010- Run 82 32K LSD 7 by gumushel at Garmin Connect - Details

2010 - Bike 16 23K by gumushel at Garmin Connect - Details

2010 - Bike 16 23K by gumushel at Garmin Connect - Details

2010- Run 81 10K St. Andrews Triangle 292 by gumushel at Garmin Connect - Details

2010- Run 81 10K St. Andrews Triangle 292 by gumushel at Garmin Connect - Details


Emily's first 10K

2010- Run 79 30K LSD 6 by gumushel at Garmin Connect - Details

2010- Run 79 30K LSD 6 by gumushel at Garmin Connect - Details
ran with pierre.. he met me at the 1 hour turnaround point.. his first half marathon!

2010- Run 77 10K St. Andrews Triangle 290 by gumushel at Garmin Connect - Details

2010- Run 77 10K St. Andrews Triangle 290 by gumushel at Garmin Connect - Details

close to breaking 50 minute mark.. i think i've only ever done that in a race

2010- Run 76 15K Speedwork 6 by gumushel at Garmin Connect - Details

2010- Run 76 15K Speedwork 6 by gumushel at Garmin Connect - Details
0.9 km uphill splits:
4:24
4:10
4:27
4:21
4:04
4:02

2010- Run 74 25K LSD 5 by gumushel at Garmin Connect - Details

2010- Run 74 25K LSD 5 by gumushel at Garmin Connect - Details

knee was good

2010- Run 73 12K by gumushel at Garmin Connect - Details

2010- Run 73 12K by gumushel at Garmin Connect - Details
knee still a bit sore but loosening the shoes seems to really help

Untitled by gumushel at Garmin Connect - Details

Untitled by gumushel at Garmin Connect - Details
Run out to Farley's in Bayside
HUGE taper week.. letting knee rest!
Then. about halfway up Farley's hill, as my knee started to be sore again, I thought to myself; these shoes are too tight.. I then had an epiphany; I've been tying my shoes differently since i switched onto these Saucony shoes.. It stems from the advice to lace up tighter on long runs in response to that turned ankle and brevis injury of last year.. However, I was always a loose shoe runner, and therefore, tonight, I stopped and loosened my shoes and it was like I had been struck by lightning... I began to run pain free.. Can life be so simple?

I'll let the rest continue for the week and see what happens next week.. from 25-43 miles every week since this year began down to just 10 miles this week... Now that's serious recovery.. I hope my shoe tying is the magic bullet to cure this sore knee (I secretly believe that it is!) elation.. pure joy

Untitled by gumushel at Garmin Connect - Details

Untitled by gumushel at Garmin Connect - Details

,1 0:02:31
2	00:05:29
3	00:01:57
4	00:04:21
5	00:05:39
6	00:01:58
7	00:04:17
8	00:05:10
9	00:02:29
10	00:04:03
11	00:05:32
12	00:09:05
13	00:05:41
14	00:02:10
15	00:04:02
16	00:05:42
17	00:02:42
18	00:03:57
19	00:06:05
20	00:27:49