Yesterday I ran my normal 5 km route around the neighborhood, and finished at 38 minutes. I am remarkably good at running 5 km in 38 minutes. I apparently have ONE pace, and that is a pace at which I run 5 km in 38 minutes.
Seriously. I think the shortest I've run it in is 37 something... I'll keep better track here.
So, since that was the "heavy" day, today is "light" day - I'll do my 2.5 km route. Friday is another heavy day, so I plan to do 5 km, then Saturday would be light, and Sunday would be heavy...but since I nearly never run on Sundays, Monday will be heavy, and I'll up it to 7 km.
I have no illusions that this is interesting to anyone but me. :)
Next week is Christmas already! We're heading out to Canmore on the 28th, so I'll get some nice runs in out there. Truth be told, I'll probably be doing pace work at the condo's gym complex. Let's not kid ourselves. But who knows. I might actually run some hills and stuff. We'll see how adventurous I feel.
RK
Showing posts with label fitness log. Show all posts
Showing posts with label fitness log. Show all posts
Thursday, December 20, 2007
Saturday, December 08, 2007
Half Marathon #2, here I come
Today I signed up for the "Hypothermic Half Marathon", which is happening on Sunday, Feb 10th. I am finding that I enjoy winter running more than summer running ... way more actually. Which is good, seeing as it's winter basically 8 months a year here.
I probably enjoy winter running so much because (as Tyler can attest to) I HATE being too hot. I hate it.
I don't have any races scheduled before that one. Today was the inaugural first "long weekend run" - not long-weekend run, but long run on the weekend. It was only 5 km, but it was still long for me, as I've just been running those short 2.5s, due to the weather. I guess that's not a good excuse any more.
I did my standard 5 km route around the neighborhood, which means I run 2.5s and 5s this week, do a 5 again next weekend. When the 5s get boring, I have an "almost 6 km route" and also an "almost 7 km route". Then I also have a route that I think is about 12 kms, but I really don't know for sure.
Today I did have to walk for a couple of blocks because after 4 kms my thighs were completely frozen. So next time I HAVE to wear my shorts underneath my pants. I should've also worn gloves. Silly me. That means I have to actually buy some gloves first. What's with me always having to buy new gloves yearly? I seem to have a complete inability to not lose gloves in the 4 month "non glove" window.
Strangely enough it was only -8/-9, but it felt colder than my -15 runs today. Not really sure why. The 5 kms took 38 minutes. I'm hoping to get that down to 30, but realistically it'll probably only get down to 32, 33. I'm also hoping to lose about 15 lbs before this race. The less weight I'm carrying the better. Of course, I've been at my current weight for months, so I doubt it's going anywhere, but setting goals is good anyway. For once in my life my weight loss goals don't have to do with feeling fat, they have to do with running better. Sweet.
Anyway, I'm sure this was all very boring for you. Thanks for reading...
RK
I probably enjoy winter running so much because (as Tyler can attest to) I HATE being too hot. I hate it.
I don't have any races scheduled before that one. Today was the inaugural first "long weekend run" - not long-weekend run, but long run on the weekend. It was only 5 km, but it was still long for me, as I've just been running those short 2.5s, due to the weather. I guess that's not a good excuse any more.
I did my standard 5 km route around the neighborhood, which means I run 2.5s and 5s this week, do a 5 again next weekend. When the 5s get boring, I have an "almost 6 km route" and also an "almost 7 km route". Then I also have a route that I think is about 12 kms, but I really don't know for sure.
Today I did have to walk for a couple of blocks because after 4 kms my thighs were completely frozen. So next time I HAVE to wear my shorts underneath my pants. I should've also worn gloves. Silly me. That means I have to actually buy some gloves first. What's with me always having to buy new gloves yearly? I seem to have a complete inability to not lose gloves in the 4 month "non glove" window.
Strangely enough it was only -8/-9, but it felt colder than my -15 runs today. Not really sure why. The 5 kms took 38 minutes. I'm hoping to get that down to 30, but realistically it'll probably only get down to 32, 33. I'm also hoping to lose about 15 lbs before this race. The less weight I'm carrying the better. Of course, I've been at my current weight for months, so I doubt it's going anywhere, but setting goals is good anyway. For once in my life my weight loss goals don't have to do with feeling fat, they have to do with running better. Sweet.
Anyway, I'm sure this was all very boring for you. Thanks for reading...
RK
Tuesday, September 18, 2007
Back to the Pool
Today Chantelle and I hit the pool - we swam for 45 minutes.
I haven't swam at Renfrew for years, but it was an entirely pleasant experience. I didn't even have someone in my lane for about 15 minutes, and when I did have people in my lane there were no run ins or anything. This was my first swim since the Peace River Tri and I did 1500 m, the last 500 m of which I did non-stop. I was still feeling strong in the end so I think I could've gone longer but we had to get going.
I'm going to print the swim workouts that my tri coach sent us and then waterproof them and put them in a binder, which I'll take to the pool. Then I'll have something a little more focused to do.
As far as the swimming portion goes, I'm confident that I could do an Olympic distance triathlon. But that's just the swimming portion.
Tomorrow we're back at the gym, I'll be on bike and treadmill again. I have lots of podcasts to catch up on though so that will be good times.
RK
I haven't swam at Renfrew for years, but it was an entirely pleasant experience. I didn't even have someone in my lane for about 15 minutes, and when I did have people in my lane there were no run ins or anything. This was my first swim since the Peace River Tri and I did 1500 m, the last 500 m of which I did non-stop. I was still feeling strong in the end so I think I could've gone longer but we had to get going.
I'm going to print the swim workouts that my tri coach sent us and then waterproof them and put them in a binder, which I'll take to the pool. Then I'll have something a little more focused to do.
As far as the swimming portion goes, I'm confident that I could do an Olympic distance triathlon. But that's just the swimming portion.
Tomorrow we're back at the gym, I'll be on bike and treadmill again. I have lots of podcasts to catch up on though so that will be good times.
RK
Monday, September 17, 2007
First day back at the gym
After a whole week (perhaps more) of procrastination, I finally got some exercise today.
Chantelle and I met at the gym at 7:00 to work out. I'm focusing on transitioning from biking to running MWF and then on TR we're swimming. Should be good.
Today I was on the bike for 30 minutes. In 20 of those minutes I apparently did 5.25 miles of distance, which would be 8.4 km. I want to be doing the 20 km in 45 minutes, so we'll see how things go. Obviously I've got some work to do before I'm that quick. I just hope that transitioning from the exercise bike to my new road bike (which I've yet to purchase) in the spring will work equally well.
After the bike, I got on the treadmill and only managed running for 7 minutes, partly because I started too fast. The goal for Wednesday: 30 minutes on the bike and 20 minutes running.
I'll get this transition working yet... I guess I have 9 months before tri season anyway. I'd sure like to do an Olympic distance in summer 2008. We'll see...
RK
Chantelle and I met at the gym at 7:00 to work out. I'm focusing on transitioning from biking to running MWF and then on TR we're swimming. Should be good.
Today I was on the bike for 30 minutes. In 20 of those minutes I apparently did 5.25 miles of distance, which would be 8.4 km. I want to be doing the 20 km in 45 minutes, so we'll see how things go. Obviously I've got some work to do before I'm that quick. I just hope that transitioning from the exercise bike to my new road bike (which I've yet to purchase) in the spring will work equally well.
After the bike, I got on the treadmill and only managed running for 7 minutes, partly because I started too fast. The goal for Wednesday: 30 minutes on the bike and 20 minutes running.
I'll get this transition working yet... I guess I have 9 months before tri season anyway. I'd sure like to do an Olympic distance in summer 2008. We'll see...
RK
Thursday, July 19, 2007
yesterday's work out
Here's what I did last night:
Workout Wednesday July 18
Warm-Up
3x100m 1. 100 m Swim
2. 100 m Kick
3. 100 m Pull
Drills
8x50 m 1. Swimming in a box
2. Wrist flick
3. Body roll
4. Catch-up
5. Near catch-up
6. Swimming in a box
7. and 8. Choice
25 m easy swim
Interval Set
5x100 m timed interval.
Use a time that gives 15-20 seconds rest/100 m
Total: 1225 m
It was a good time. I'm feeling more natural in the water all the time. The breathing thing is getting easier, but it's still a challenge. The new drills "catch-up" and "near catch-up" were really difficult, and I got quite frustrated cause I couldn't get it RIGHT AWAY! At least coach mentioned in an email to the class afterward that those drills take months to years to perfect. So oh well. Perhaps I'll get better in time. I'll practice Sunday.
Today is my last lecture in art history 203. I'm actually sad to see it go. It's been a lot of fun. I'm tempted to take another 3 week class right after this (if it's open) since it's been so enjoyable. Sick, I know. The final is on Monday. I expect to do well.
I still have another 3 or so weeks of my "Women and Religion" class, which I am enjoying tremendously but at the same time it hurts to study some of it.
RK
Workout Wednesday July 18
Warm-Up
3x100m 1. 100 m Swim
2. 100 m Kick
3. 100 m Pull
Drills
8x50 m 1. Swimming in a box
2. Wrist flick
3. Body roll
4. Catch-up
5. Near catch-up
6. Swimming in a box
7. and 8. Choice
25 m easy swim
Interval Set
5x100 m timed interval.
Use a time that gives 15-20 seconds rest/100 m
Total: 1225 m
It was a good time. I'm feeling more natural in the water all the time. The breathing thing is getting easier, but it's still a challenge. The new drills "catch-up" and "near catch-up" were really difficult, and I got quite frustrated cause I couldn't get it RIGHT AWAY! At least coach mentioned in an email to the class afterward that those drills take months to years to perfect. So oh well. Perhaps I'll get better in time. I'll practice Sunday.
Today is my last lecture in art history 203. I'm actually sad to see it go. It's been a lot of fun. I'm tempted to take another 3 week class right after this (if it's open) since it's been so enjoyable. Sick, I know. The final is on Monday. I expect to do well.
I still have another 3 or so weeks of my "Women and Religion" class, which I am enjoying tremendously but at the same time it hurts to study some of it.
RK
Tuesday, July 17, 2007
Exercise Log: Monday
So, Christine and I had tri class last night. It was CRAZY. We started with the swim (1 hour):
Workout Monday July 16
Warm-Up
3x100m 1. 100 m Swim, Stroke count.
2. 100 m Kick
3. 100 m Pull
Drills
9x50 m 1. FTD
2. Arm Entry
3. Body roll
Repeat
50 m easy swim
Main Set
200 m Alternate slow relaxed and fast
by 50s
100 m Alternate slow relaxed and fast
by 25s
2x100 m 50 m kick, 50 m sprint
No rest.
Cool Down 100 m easy
50 m stroke count. Stretch
and roll.
Total:1450 m
Then we biked for 15 minutes, which was followed by a 2 km run, and then three 200 m BPM drills. That consisted of figuring out what our max heart beat per minute was (220-your age), and then finding what 80-90% of that feels like in our body because APPARENTLY (I don't think so!) that would be our race pace. So, that was crazy. But, I persevered.
I was feeling pretty down during those stupid 200 m run drills, I was near the back of the pack, and that was making me feel unhappy. In the first of the 3 drills, I was second last, in the second of the drills, I did a little better, but by the LAST drill, I came in second. You know how that made me feel? Good. You know why? Because it proved to me that out of the class, I'm in the upper percentage that really knows how hard to push to be able to endure - some of the really fast girls in the 2km run just dragged in with the drills, (especially at the end), whereas I knew how to pace myself throughout the 2 hour workout. So that made me feel a bit better. Perhaps my having no natural fitness ability or talent comes in handy in this regard. Since fitness and athleticism does not come naturally to me, perhaps I have to be more thoughtful than some of the more athletically talented do.
So, that was definitely a plus. It was a good way to end the evening. AND, all I ate afterwards was my apple. The temptation after a big workout like that is just to gorge myself afterwards, cause I've earned it, dammit! But no. I ate my apple, and then I went to bed a couple of hours later. Good stuff.
The other highlight of the evening was that "coach" complimented me on my water drinking. He's been telling us as a class to keep hydrated, and at the pool, I had my orange Royal Tyrrell Museum triceratops water bottle (that Tyler bought me! <3) and I was extremely diligent in "hydrating" whenever there was down time. I think that was literally THE first time any fitness authority figure (you know, like gym teachers, etc) has EVER complimented me on anything. Now, was it on anything I physically did? No, it was just for drinking water. But I'll take it. :P
Today is a long school day so no work out - but I think I've earned a rest day.
RK
Workout Monday July 16
Warm-Up
3x100m 1. 100 m Swim, Stroke count.
2. 100 m Kick
3. 100 m Pull
Drills
9x50 m 1. FTD
2. Arm Entry
3. Body roll
Repeat
50 m easy swim
Main Set
200 m Alternate slow relaxed and fast
by 50s
100 m Alternate slow relaxed and fast
by 25s
2x100 m 50 m kick, 50 m sprint
No rest.
Cool Down 100 m easy
50 m stroke count. Stretch
and roll.
Total:1450 m
Then we biked for 15 minutes, which was followed by a 2 km run, and then three 200 m BPM drills. That consisted of figuring out what our max heart beat per minute was (220-your age), and then finding what 80-90% of that feels like in our body because APPARENTLY (I don't think so!) that would be our race pace. So, that was crazy. But, I persevered.
I was feeling pretty down during those stupid 200 m run drills, I was near the back of the pack, and that was making me feel unhappy. In the first of the 3 drills, I was second last, in the second of the drills, I did a little better, but by the LAST drill, I came in second. You know how that made me feel? Good. You know why? Because it proved to me that out of the class, I'm in the upper percentage that really knows how hard to push to be able to endure - some of the really fast girls in the 2km run just dragged in with the drills, (especially at the end), whereas I knew how to pace myself throughout the 2 hour workout. So that made me feel a bit better. Perhaps my having no natural fitness ability or talent comes in handy in this regard. Since fitness and athleticism does not come naturally to me, perhaps I have to be more thoughtful than some of the more athletically talented do.
So, that was definitely a plus. It was a good way to end the evening. AND, all I ate afterwards was my apple. The temptation after a big workout like that is just to gorge myself afterwards, cause I've earned it, dammit! But no. I ate my apple, and then I went to bed a couple of hours later. Good stuff.
The other highlight of the evening was that "coach" complimented me on my water drinking. He's been telling us as a class to keep hydrated, and at the pool, I had my orange Royal Tyrrell Museum triceratops water bottle (that Tyler bought me! <3) and I was extremely diligent in "hydrating" whenever there was down time. I think that was literally THE first time any fitness authority figure (you know, like gym teachers, etc) has EVER complimented me on anything. Now, was it on anything I physically did? No, it was just for drinking water. But I'll take it. :P
Today is a long school day so no work out - but I think I've earned a rest day.
RK
Subscribe to:
Posts (Atom)