W4 R1: didn't think I would finish

If you live in and around the GTA then you know how hot and humid it was yesterday (and today) which was perfect for the family pool party that we had.  Once a year (we are trying to make this an annual event) we gather in my parents backyard and have some fun in the sun.  We got there around 1pm and were back home around 7:30 after a day spent in the pool and catching up over some yummy food.

Thanks my DH influence we got home and got ready to go.   Since it was sticky and hot out I dug out my lulu shorts instead of the usual crops I run in hoping it would help keep my temperature down a bit.  This was a very bad idea after the first 10 laps...two words...heat rash.  I started whining and told DH I didn't know if I would finish but he just kinda ignore me and continued on his way and really I am glad he did because I just tried to ignore what felt like sandpaper on my thighs and just push through.  Near the end I found a little extra gas in the tank and did a few short speed bursts to get the last lap completed as fast as possible.  I felt like I really couldn't run any faster than I was going, but it was fun to just "open it up" and go.  I ended up walking back most of the way after we left the track, but that was fine considering I don't think I took the proper 10/1 walking breaks.

We decided we would just stick to the track and take it easy on our ankles and knees. Along with the distance there and back I completed 15 laps around the track for a total of 7.21 km.  And I thought 3km around the track was a bunch of scribbles...here is 15 what looks like.

And here is what my speed and altitude looked like.

I tend to have my blackberry tucked away in the arm strap so that's why I don't usually have pics from the trips, that and it's usually the last thing on my mind when I am huffing and puffing my way through the run but I will try to remember to snap some from time to time.

W3 R4: 3km...That's easy

Or so I thought last night when I checked my training schedule last night before I went to bed.  I set the alarm for 7 AM so I could get out there before the sun was too high in the sky.  My husbands alarm went of at 6 AM and I tossed and turned for a bit before drifting off to sleep again.  Before I knew it the alarm clock was alive with music and instinctively my hand slapped the snooze button.  I did this at least one or two more times before I dragged myself out of bed.  I made a light breakfast and did a little recipe hunting online before getting ready to head out the door.

I trotted down the driveway and made my way over to the track.  I decided last minute to go with the track rather than just the usual 3 km route down to the bike path.  I figured with the shoes I was wearing the track surface would offer more grace on my knees.

I entered the track and field area at the school and continued to lap the track five times.  This plus the distance there and back to my house is another perfect 3km route.  I found it really hard to run today and average heart rate proved it 161 and the max was 170 today.  I did manage to burn 320 calories so that was the upside, well that and I went out and ran.  At least I was consistent.  I guess I probably needed more sleep to recharge the batteries.  This week we were on a bit of an emotional roller coaster so I really shouldn't be too surprised I was dragging my feet the whole way.

In order to make my runs possible, there are a number of tools I use regularly that  I strap on, tie up and attach to myself in one way or another.  I also use my blackberry for both music and the runtastic software that keeps track of my distance, speed altitude etc.  Without these tools I would be in bad shape out there as the heart rate monitor keeps me focused on my pace based on my heart rate.  I have the Polar F6 which has been running well and really I don't know what I would have done without. 

W3R3: making the effort

I went for a run last night after work and the schedule had me down for another run today so I went out this morning.  It was already 21 by 7:30am.  I didn't have tons of time and I was pretty sore from the run last night so I did a shortened loop down to the bike path and back.  It was a bit of a hard run today I think just because I had run about 12 hours prior...I think I will need to make sure I have 24 hours in between runs next time.

I have tomorrow off and I will be back on the horse Saturday morning.  Here is where I went this morning along with the altitude and speed plotted below.

Week 3: so far so good

W2 R1: another long haul

Sunday brought along my second Long Slow Run.  I still find this hilarious as ALL my runs a slow.  Anyway, we headed out after 6pm in hopes the temperature would have been a bit cooler than compared to earlier in the day.  No such luck, it was still hitting around 30 I think by the time we left the house.

In preparation for this run I decide to revamp my music selection and created a new "running" play list.  It worked well and I had a variety of music that was different than my usual "workout" play list.

I wanted to plan the route so that I wasn't running uphill on the way back home, I don't like doing that especially in this heat.  We started out heading east along uppermiddle almost going to walkers line, turned back and did five laps around the track.  I couldn't believe the difference the surface type made after going that far.  The little trip back home from the track was brutal and I walked probably half way home from there.  I continued following the 10/1 method of running to walking ratio and it seems to be working well.


W3 R3: A community affair

We hummed and haaaed before deciding to go for a run tonight.  It's amazing how one tiny seed of doubt can go so quickly lol.  The decision was made and I got ready to go. 

There was tons of activity already going on at the track when we arrived.  There were boys having a soccer practice in the middle of the field, off to the side it looked like a boot camp was going on with girls doing "suicides" I hated those drills in gym class but actually grew to like them in booty camp (sick I know!)  There were a couple families there two, one training to teach the young girl how to ride a bike and I am not really sure what the other group was doing.  Then there were all the individual walkers and runners completing their laps. 

The schedule for tonight called for a 3km but since I didn't make it out last night (under the orders of my massage therapist ;o) What...I'm serious) and was supposed to do 4km we did 3.82 tonight.  My average heart rate was 166 and the max at 179.  I felt like I could run a little faster tonight too while staying within my HRZ.


I plan to do a quick 3k tomorrow morning before we have to head out for the day's events.  I guess I like to think that by saying it here for you to read that will make me accountable and I will actually have to do it then :)

W2 R4: mid day run

I slept in on yesterday but, I guess I needed the sleep.  I got up made some coffee and plotted out my course for the 3km run.  By the time we headed out it was mid day and the sun was high in the sky.  The temperature was pretty hot and it was quite humid out.  Not the best time to head out for a run, but I am just happy I went.

My average heart rate was 172 with the max at 182.  The route was exactly 3km according to Google Maps, I guess I didn't hit "start" properly on runtastic so I didn't get my pace info or the exact distance based on that program.  The time to complete was 26:35 so it looks like my speed is improving a bit already.  I was surprised at the time to complete actually considering the temperature and humidity.
I still need to plot out my course for today but I think I will wait and go in the evening when it's a bit cooler out (I hope).  The training schedule calls for 7km today.  While I want to stay in the shade for this, I am not too sure about where I can go for that, maybe I can do the back half of the lake front train in Hamilton.  We were fishing for a little while yesterday at a park on Northshore and it was gorgeous with the breeze off the lake which would help a lot in keeping my temp down. 

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I am going to make my mango black bean salad for lunch this week and I think I will make it with some coconut quinoa.    For dinner tonight I am trying a new recipe for Grilled Ginger Peanut Pork Tenderloin.  It is similar to a dish we ate while on vacation in Europe. We went two days in a row because it was that good so I thought about recreating it.  I think I will make a broccoli coleslaw to serve with the pork, I just can't bring myself to prepare a hot side dish right now with it being summer time.

Time to plot my course for later today then head to fortinos and get on with the day.  I have to say having the long weekend has been excellent, wish every weekend in the summer was a long weekend!

W2 R3: Running Room Night

Tonight was my "running room" night where we had the 20 minute seminar then headed out for the steady run.  It also happened to be "bring a friend" night so Tony tagged in for the evening as well.    During the seminar we learned about the importance of a proper fitting shoe etc.  I pretty much knew this as I have been buying my running shoes from running room type stores for the past couple years now but it was good for Tony to hear...helps legitimize my shoes budget...well not my ENTIRE shoe budget ;o)

Brian had an option for a 3km as well as a 5km route this evening, I of course did the three which was fine by me.  My average heart rate was 173 with the max at 182.  They said it was a steady run but I figured staying in my heart rate zone is still for me the best practice and probably will be for quite a while yet. 

I mapped out the route we took and it ended up being 3.6 km after all so I was pretty happy about that since it took 30m 44s.  I was still at the very back of the pack tonight but this time I ran at my pace and didn't bother trying to keep up with everyone else.  I didn't stop for walking breaks so in my opinion, this was a big improvement from last week.  Oh and I didn't feel like I was going to throw up everywhere tonight when I got back to the store!
By the time I got home last night and we had dinner it was pretty late so I didn't end up doing any activity but I figure tomorrow can make up for it. I am just not sure yet what it will be.
One thing I do know I am going to do is watch some fireworks! 
HAPPY CANADA DAY!!!

W2 R2: round and round we go

Rest day yesterday was a nice break especially since it was Monday.  I always found Monday's to be one of the hardest days to workout on so it was nice to not have to force myself.  When I got home from work my husband was in casual clothes and asked if I was running today.  He almost seemed a little disappointed when I told him it was my "off" day as he was planning to go with me.   I was a little surprised as he is not a big fan of just "running" but I appreciated the offer and having him for company.

When I got home we had the steak we planned on having Sunday, caught up on one of our favorite TV show then headed over to the track.  We live near a high school that has a great track with a fairly new surface that was meant for running on.  It is like running on a cloud compared to concrete sidewalks.

The sun was behind a bunch of angry looking clouds and the windy was blowing pretty hard but it was nice to get out there. 

I ran the 3km distance steady which felt really great to do!  I kept my heart rate in the prime zone between 160 and 175 going into the high 170s but it felt good and I just kept breathing through my nose to keep my heart rate below 180.

Ever wonder what it looks like when you just run a around a track a bunch of times...yup, you guessed it, it looks like a bunch of scribbles.