Week 2: training from -20 to +10

Calgarys_Sidewalks_snowI’ve realized now that I’ve got a full-time job, the best use of my time (and easiest thing for me to do) is weekly reports on training to keep me on track (rather than daily) and schedule them so I don’t have to worry about them posting – you’re the guinea pigs! Stick with me…

Jan 5: 5.41 km Run

I ran around my neighbourhood. The roads/sidewalks are a mess right now because of all the snow we’ve had so it wasn’t a particularly fast or enjoyable run but I finished it!

Jan 6: 22.57 km Bike

We all know just how much I love the bike. I was actually happy for the change of scenery. I am not enjoying the treadmill so much, so the bike was a welcome change (for a while.) I completed varying degrees of intensity and felt pretty good when I got off of it. My knee was still a bit tender at this point but biking helped make me feel stronger (even if it was just psychological!)

Jan 8: 6.53 km Run

This run was from my office over lunch time. The weather was quite mild and I actually enjoyed most of it. However, I did finish my run on the Centre Street bridge hill which was a colossal mistake. Yes. I do realize this will help me in the long run, but I was tired and I didn’t think I had much more in me to keep going. I remembered pretty quick from my last half-training that this is very much a mental game!

Jan 9: 6.40 km Run

The dreadmill. I mean, treadmill. This run was at the @TricoCentre on one of their glorious treadmills. As much as I dislike them, I do know that it makes more sense to hop on one than try to run around our sloppy, snow/ice covered streets. For some reason I am finding the treadmill even more difficult this time around – not sure if it’s just me, or if they’re actually just harder (probably me…) I also completed this with varying intensity in speed and incline.

Jan 11: 7.02 km Run

Glenmore Reservoir run and it was terrific. I had only intended to do a 6.4 km run, but was feeling really strong and wanted to take advantage. The trail was quite busy, despite heading there fairly early. It’s nice to see others out and feel the support/encouragement.

 Jan 12: 7.22 km Run

Final run of training week #2 was with the girls at #EauClaire. We started at around 9:45 and ran along the river, crossed and circled back to the parking lot by the Shaw building. It was a pretty nice run (but very slippery), much warmer than the one last Sunday and we did go further than we intended (which was good.)

That’s it for training! Hope everyone is happy & healthy out there.

Here are some tips for stretching [Source: About Running]

  • Don’t rush it. Stretch slowly      and hold the stretch for 15 to 30 seconds.
  • Don’t stretch through pain. Don’t      stretch beyond the point where you begin to feel tightness in the muscle.      You shouldn’t push through muscle resistance, and never stretch to the      point of pain. As you feel less tension, you can increase the stretch a      bit more until you feel the same slight pull.
  • Do stretch both sides. Don’t just      stretch your left calf because you feel tightness on that side. Make sure      you’re stretching both sides equally.
  • Don’t bounce. It’s a common      mistake, but bouncing risks pulling or tearing the muscle you’re trying to      stretch. Make sure you stretch your muscles gradually.
  • Don’t hold your breath. Stay      relaxed and breathe in and out slowly. Make sure you don’t hold your      breath. Take deep belly breaths.

Day 201: 5 mile run, 7 mile bike, plank challenge & good times at Bonterra!

leaninWow – what a day! It finally stopped raining in Calgary so my movie/work marathon that’s been going on for the last several weeks came to a screeching halt. Felix enjoyed getting outside at the Trico Centre after he spent two hours there so I could work out.

I completed 5 miles on the treadmill (under 50 minutes) and then 7 miles on the bike (under 30 minutes) so I am pretty happy with myself. I’ve been pushing myself a little more each workout and by the time I’m done I’m sweating like a stuffed pig! Which by the way, segues nicely into my evening event which included Bonterra Trattoria and wild boar.Seriously. Have you ever seen a wild boar on a spit? It is something to behold, let me tell you. The food there was so delicious and the wine was divine! I saw good old  Kendall Jackson vino and it took my back to the Port of Wines Wine Show in Halifax. Those were the days! Anyway, this evening  I was lucky enough to get to hang out with fellow Calgary Stampede volunteers. What a good time: great food, wine and company. Made me proud to be a volunteer with such a terrific crew of people! Two of which will be joining the ALL-Alberta running team for the Cabot Trail Relay – woooowhooo!!!

Tomorrow is hill training. Still debating on location. If you have any recommendations, I am all ears!

Hope everyone is happy and healthy out there!

Day 177 and Day 178: walking (or running) on sunshine.

“Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit, which fortunately functions independently of logic.”

walking on sunshineLast night I was pressed for time, as I left my run to the end of the day (of course…) I completed 4.84km on the treadmill in 28:00, which I was really pleased with. It isn’t my fastest time, but for treadmill running it is remarkable improvement. For some reason, I always find it takes more effort to go the same distance. Why is that? I googled (naturally) to see what other people are saying. So far it seems somewhat split. Some folks find treadmill running way easier than outdoor running, and the other half seem to believe (like me) that treadmill running is more challenging. I do believe part of it is obviously mental, but when I did a little more digging I learned that if the machine isn’t calibrated properly it can give results either way (e.g.: the machine may say you’re only running a 11 minute mile, when in fact you may be running a 10 or 9 minute mile; OR it could say you are running a 9 minute mile and you could be running a 11 minute mile – make sense?) Now, I’m not sure if the machine I was on last night was calibrated properly but I ran my little heart out and was sweating like a pig when I finished. Whatever the case, I had a good workout!

Here are last nights stats:

runkeeper at trico centre

I love running outside, especially now that the ice has cleared. However, I will tell you that loose gravel is the pits! I slipped a few times today; I didn’t fully wipe out but I was darn close! I really struggled with the run this evening. My legs felt really heavy and my whole body just felt tired. It was one of those runs where within the first few steps you know it’s going to be a doozy. The temperature was perfect and I did a few minor hills, but other than that I was pretty pleased when all was said and done.

Here are tonights stats:

runkeeper calgary

Tomorrow is a rest day – YAHOO!

Hope everyone is happy and healthy out there!

Day 159 and Day 160: If I can do it, you can too!

stronger

Recently, I’ve had a few people ask me how I manage to get family, work, volunteer work and exercise balanced…well to be honest, I can’t take the credit. A good friend of ours just published a book called, “Boardroom to Base Camp,” and in it, he has this exercise called: “The Balance Exercise.” It asks you take the hours in each week, subtract sleep and then divvy up the remaining hours to different things like: yourself, mission, spiritual, community etc. So when I was first completed the exercise it made me rethink how I approached each day because it clearly shows that we have a lot more time than we think. Just to give you an idea: I’m a work-at-home mom. That means I watch my son and also work about 8 – 10 hours each day; Monday – Sunday 😉 but not necessarily straight through.  Now I will admit that he does go to daycare one day per week so I can get out to meetings in and around the city, but that’s it. I also usually do a bit of volunteer work 3-4 times a week (sometimes more or less depending on what’s going on); I exercise 5-6 times a week ranging from 1-2.5 hours each time and on top of that, I make time to socialize with friends. I’m not saying a busy life is for everyone, but I am telling you that there’s a whole lot of time available to get this stuff done if you really want to! 

Anyway, with that I want to tell you about my awesome workouts both yesterday and today – I think the fact that it’s been above zero (well above) has really turned my attitude around. Even despite having another nasty cold again (and it’s quite nasty) I managed to do 35 minutes on the treadmill and another 20 minutes on the bike today! And yesterday was terrific as well. I completed my hill work on the treadmill (which I’m normally against) However, I started out at an incline of 2 and every 1.5 minutes, I moved it up. I believe when I was finished I was somewhere past 11. And I kept my speed at a steady 6! I was absolutely sweating out my cold, and it felt amazing. I’m not sure if I could have pushed much harder, but I’m completely satisfied with both workouts.

In the spirit of encouragement when I know some people are also having a rough time getting out with the transition of seasons and sickness, read this quote. I hope it’s as effective with you as it was with me! 🙂 HAPPY TRAILS!

 

“It is not the critic who counts, not the one who points out how the strong man stumbled or how the doer of deeds might have done them better. The credit belongs to the man who is actually in the arena, whose face is marred with sweat and dust and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause; who, if he wins, knows the triumph of high achievement; and who, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat.”

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 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 144 and Day 145: snow, CT and hill training – giddy up.

Someecard Funny!So I’ve been a tad busy lately so my blogging hasn’t been on track (sorry!) But despite that, I have been going full tilt with training. The day before yesterday I completed cross training at the gym on the elliptical and then did some yoga. It felt great! And yesterday I did about 40 minutes on the treadmill, varying my speed and elevation. I started out at 5 for both and gradually got myself up to 15 for elevation and 6.5 for speed. It was good. Got my sweat on. Due to my flu and other stuff over the past few weeks my training was thrown off a bit in terms of distance, but I plan to get back on track (literally and figuratively) within the next week.

Stay tuned!

Happy trails 🙂