Day 151: 5km on the treadmill and 15 minutes on the AMT

funny comic girl on treadmillOkay, so yesterday we got a major blast of cold weather (like a 20 degree difference). Generally, I would suck it up and go out however, that’s after becoming acclimatized to it. NOT after the previous day being +11. So I felt really unmotivated to run outside. I kept putting it off and putting it off; I went back and forth on my plans: Ill run at the gym… No. I’ll run outside… I’ll run at the gym… No. I’m not going to run. No I’ll run outside… this went on until I realized it was 8:45 p.m. and I just couldn’t motivate myself.

I knew I had to make today count, so I went to the gym and hit the treadmill. I started off at 5.5 speed and incline of 4. Then I wasn’t paying attention when I was lowering it and got to -3 on elevation. Uhhh – hello?!?! When was this feature added to treadmills?! I smirked my entire run. Now, I didn’t run the whole thing at -3, but I did a good chunk. And for anyone who participates in the Cabot Trail Relay Race in Cape Breton (May) and running leg 14; you need to either get one of these or get to a gym that has one. Awesome.

Anyway-  had a great run despite my hate of treadmills. Then I hopped on the AMT and did another 15 minutes – by the time I went to pick F up at daycare, I was wiped right out (but in a good way!)

Hope everyone is happy and healthy out there!

Happy Friday & Happy Trails!

Day 149 & Day 150: speed training on glorious clear sidewalks & cross training on the bike (ow)

I’ve been doubling up on my posts because I’m having an issue with time these days – I’m sure no one minds 🙂

Yesterday was a beautiful sunny day here in Calgary. The temperature was awesome and the sidewalks were…wait for it… BARE! Can you believe that? Amazing. Now, I have to be completely honest, I wasn’t really feeling like running yesterday. I was tired when the time came to get out and I had to dig really deep to get my gear on. However, once I got into the mindset of how lucky I am to have the ability to run, I hit the road. It took me a few minutes to find my stride (as usual) but once I did I felt terrific! My speed routine was same as usual: 0.25 km steady, 0.25 km fast and 0.50 km steady. I’m super excited to report that I completed a 5km run in under 30 minutes! I even felt like I could have pushed harder, but my right ankle has been bothering me and of course, I’m still taking quite the beating from this latest cold (blasted immune system!) At any rate, was thrilled with this workout and feel like I’m progressing quite well despite a few setbacks.

Here are yesterdays stats: BestRunMarch

  • Distance: 5.02 km
  • Time: 29:31
  • Pace: 5:53
  • Best Pace: 4:16

And this morning was cross training on the bike – my arch nemesis. The bike is to me, like Harry Potter is to Draco Malfoy. A-N-N-O-Y-I-N-G!  However, I got it done. Completed 7.5 miles in 32 minutes, which considering I hate the darn thing, was pretty good. I hopped off and did some Yoga & weights (enough so that my arms are currently killing me) and called it a day at the gym! I have to tell you that the best part of the gym is watching the 75+ crowd who come in the morning, flirt with each other. You can’t help but smile!

Hope everyone is HAPPY and HEALTHY out there =)

Happy Trails…!

Day 148: 12 km run along the Bow River

running calgary kat macaulaySo today was my first long run back after having been sick with the awful flu that is making the rounds. In actuality, I’m sick with another cold as well – when does flu/cold season end, by the way?

Anyhow, the weather wasn’t too bad. Temperature was above zero and there wasn’t really any wind to speak of, the only thing is that it’s pretty grey out there! I was having a bit of a hard time this morning motivating myself to get out after not doing a long run in several weeks, but I made myself go (begrudgingly.) After about ten minutes of running I felt I found my stride; to get myself going I listened to Will I.Am and Britney’s new song, “Scream & Shout” – LOVE it! I found myself singing along. People were giving me the side-eye. Oh well.

Loads of people out running. Most people smile and say “hello” or “good morning” but then there are other “elite” runners, with their sunglasses on even though there’s no freakin’ sun, who don’t even acknowledge you share the track! These are the same ones who like to run triple-to-quad wide and push you over to the mud and ice – real nice!

At any rate, I had a really fantastic run, even though mentally and physically I wasn’t feeling terrific. I knew I was going faster than normal, but I was totally shocked to see my pace was a solid 6:08/km! My goal for the day (to ease myself back without injury) was to do at least 7 miles at a 6:30 pace – I was thrilled! The only thing I would change would be that I should have filled up on whole wheat pasta last night, rather than pizza (white flour.) And this morning, I should have eaten more before going out. However, had a lot of water and even had half of a water bottle left when I got back.

Glad to get back to double-digits again.

Here are todays stats:run keeper kat macaulay

  • Distance: 12.03km
  • Time: 1:13:50
  • Pace: 6:08
  • Best Pace: 5:03

Day 146 & Day 147: Snow running and Cross Training!

Calgarys Sidewalks photo 2 Again, I’m combining two training days in one post. Yesterday was a gorgeous day so I hit the road for a 5km run. I had initially planned to do somewhere between 8km – 10km, however, the sidewalks were absolutely treacherous so I cut it at 5km. In fact, that’s why I took photos because despite being absolutely glorious I couldn’t wrap my head around how people with mobility issues are supposed to manoeuvre. I’m able-bodied and I had to run out into traffic to cut across Anderson. And I’m not above going out there to shovel on my own, God knows I’ve shovelled our neighbours pathways several times this winter, but I wonder why the city doesn’t do this? Anyway,  I also didn’t stop the time at stoplights because my hands were so cold; so the time isn’t really a terrific reflection of the run. It was nice to get out though, I have spent the last several weeks working out mostly indoors. It seems I’ve caught some other bug again. Actually, I’m not sure I ever fully recovered from the first one to be honest! Runny nose, sore throat and horrendous headache. Oy vey!

Here are yesterdays stats:photo 3

  • Distance: 5.03km
  • Time: 34:49
  • Pace: 6:55
  • Best Pace: 5:25

Today I was up early and headed to the gym for cross training. I did about 30 minutes on the elliptical followed by about 10-15 minutes on the mats between YOGA and Tabata workout. I am always wary before a long run that I don’t push too hard; I want to preserve as much strength as possible! 🙂 Anyway, that’s it for workouts. It is a fantastic day out there, Calgary! Get at ‘er!

 

 

Guest Blogger: Roni Davis tackles FASTED CARDIO!

Guest Blogger Roni Davis on RunningKatTalesSo, Kat asked me how beneficial and safe it was to do fasted cardio. I laughed because it’s SUCH a controversial subject. I’ve read some fairly heated debates from some of the top pros in the industry arguing both sides with points that are all really compelling. Below, I’ll provide a link to one of my favorites but if you’re not interested in reading a lot about the science behind it, the two basic schools of thought are as follows:

Pros: Proponents say that you will burn more fat than if you eat beforehand.

Your body stores glycogen to use as its preferred source of fuel during exercise. The idea behind fasted cardio is that your glycogen stores would be somewhat depleted first thing in the morning after fasting overnight. Having less glycogen available to use as fuel, it would switch and use fat stores as its next source of fuel, allowing for a greater amount of actual fat being burned.

The key to this being successful seems to be that the intensity level of the exercise stays in the low to moderate range. When your body exercises at a low intensity, it uses more fat than carbohydrate.

Cons: Opponents say you’re burning less calories and that it’s a recipe for muscle wasting.

Because the work is easier, you’re not burning as many overall calories so you’d have to work for a longer period of time than if you were training hard. You shouldn’t run sprints or do some other high-intensity exercise as the lack of glycogen in your system wouldn’t allow for it. This makes it a definite no-no if you’re training for a race, endurance event, etc. It’s also said that all fasted cardio manages to do is burn off muscle, rather than fat.

My take is that like most things, there are no absolutes. If you spend some time looking, there are studies to support both theories.

The bottom line for me? I train with a team of the most perfect bodies in the world and most do some form of fasted cardio or another first thing in morning. That’s good enough to convince me …when done properly and depending on your goals, of course!

How’s that for a clear as mud answer?

Click to read more on this subject!