Day 171: Cross training at the gym

Nike Just Do ItOh boy – am I ever falling behind on this! However, I did some cross training at the gym yesterday. I hopped on the AMT for 15+ minutes, and then did some yoga/floor work for another 15. It wasn’t a terribly long workout but I can definitely feel it today! I planked for 1:30, which I am assuming is what’s hurting so much 🙂 Feels good to start getting back into things. I have gone back to week 9 of training to get myself back on track – it seems like the winter/spring has just taken the energy out of me! So tomorrow will be a 5 mile run in the morning. Wednesday will be speed training (3 miles) and Thursday will be a 4 mile normal run. Send me your strength to stay on track!!

Stay tuned!

 

Day 155: 4.5 miles on the dreadmill!

runners prayer“Smile, breathe and go slowly.”

Oy vey.

You know how much I detest the treadmill… well I had planned to do 5 miles today, but I was absolutely, positively done after 4.5 miles (and mind you, the last 0.3 mile I was at an elevation of 15 and speed of 4.) So over the treadmill. The good news is that it’s above zero outside and the sidewalks are fairly bare (though the grass is a mess in areas where the snow is melting!)

Not too much else to report. It wasn’t a terribly great run as my ankle is acting up again. It feels like I’ve hyper-extended something! No matter the stretching or massaging, it is just sore.

Anyway – hope everyone is happy and healthy out there!

Day 153: 10.6km in the blizzard along the Bow River!

HAPPPPPPY ST.PADDDDDDY’s Day!!!!!!!

ice on the Bow River CalgaryIt was a pretty nasty start to the day. Snow, wind and very cold temperatures and of course, today was a long run day. I refused to make an excuses, so I started my long run routine of stretching, coffee and eating my porridge then hit the road for a run.

I should have known what would be in store when I parked the truck downtown and there was a foot of snow on the sidewalks (mostly drifts.) I got to eau claire, ran in to get ready and warm up and as I stretched a couple stopped in the doorway; looked me up and down and said, “You are crazy, but good on ya!” I didn’t even know what to say (probably because my brain was so cold from the windchill: -24) so I smiled and half-laughed (I had a long run ahead of me and I knew it was nuts to be out in this weather.)

At any rate, off I went. I started my warm up part of the run by cruising through the downtown area. I played the old “green light” game, where you just run and whatever walk light you get, you keep going. It was great not having a route because it kept me moving (and believe me it was so cold out you had to keep moving!) It was very slippery and I had snow in my shoes within the first few feet – therefore, I was soaked by the time I got back in.

Once I finished my warm up, I hit the trail along the Bow River. I’m not going to lie, it was incredibly tough. It wasn’t clear, so I was running (mostly slipping and sliding) on snow for 99% of it. Add the wind off of the bow, plus blowing snow and it just wasn’t that enjoyable at all. There was hardly a soul out as well and any time I met another runner we gave each other the, “we are definitely nuts for doing this,” look and nod.

I had planned to complete 14 km today, but my phone died around the 7.3 km point so I decided I’d run back toward eau claire and call it a day. It took me approx 20 minutes from where I was (my pace was 6:07 according to my phone when it died) so I estimate I did just over 3 km by the time it was all said and done. I was disappointed not to get the entire distance in, but I’ve got to say it was MISERABLE out!! Kudos to anyone who got out in it, I saw a few bikers and nordic walkers. It wasn’t fun at all.

Anyway, I’m home and warm now. Hope everyone is happy and healthy out there.

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