Friday, June 12, 2009
Friday, April 11, 2008
NEW Website/Blog
This BLOG is Dead!!!!
Check out my new blog/website/networking site-much more interesting
Visit MuddySocks
Check out my new blog/website/networking site-much more interesting
Visit MuddySocks
Wednesday, January 23, 2008
Friday, January 18, 2008
Tough week
Well the wheels have fallen off a bit-ouch
Mon: 45 min AM; 35 min PM
Tues:50 min AM; 65 min PM with strength in the middle (longer than planned)
Wed: Well that was a tough run.
The day was a bit of a juggling act. Work was a bit more intense than I had planned and as such, I didn't eat properly.
I didn't have a real lunch, so was left scrambling heading into the run for some quick calories.
The run started out quite well, I was hitting 3:35 for the first few k (I ran at Elk) and the settled into 3:32-3:25 pace for the rest of the 45. I was 17:45 through 5k and just over 35 minutes through 10k, I ended the segment just before 13k, it felt a bit awkward shifting gears for the tempo, but I was 3:10 for the k that I measured (maybe too fast), the first part of the 25 minutes felt really good and I ran the first k a bit too quick 3:22, I settled it back down into 3:30 mode, but at 23 minutes, I began to feel heavy legged and quite light headed, I went back up to tempo at 25 minutes, and felt good with the change of pace, but after a tad over 3 minutes I detonated and struggled to hold on to 3:30 pace with the pace creeping up . I simply couldn't do the last bit of the tempo and the last 10 min MP set. I did a bit of a longer cool down, but I was weaving a fair bit and the legs were HEAVY. I had to walk a bit during the cool down.
I hate not being properly prepared for the run. Normally I would do it in the morning, I just didn't leave myself enough time to recover after the run and to get to work on time.
Life just had a different plan for me.
It was still a solid bit of running, with 1:20 of good effort and almost 23k, but I'll have to watch recovery, as the effort hurt me a bit.
I got in some good nutrition post run and have been hydrating a lot.
Thurs: 30 min EZ; PM 30 min Ez (got very light headed)
Fri: woke up very light headed and my neck and shoulders were very tight---not good
I am making a nice wholesome stew and of course, will load up on the 7Systems.
I can't wait for the weekend and some rest!!!!
Mon: 45 min AM; 35 min PM
Tues:50 min AM; 65 min PM with strength in the middle (longer than planned)
Wed: Well that was a tough run.
The day was a bit of a juggling act. Work was a bit more intense than I had planned and as such, I didn't eat properly.
I didn't have a real lunch, so was left scrambling heading into the run for some quick calories.
The run started out quite well, I was hitting 3:35 for the first few k (I ran at Elk) and the settled into 3:32-3:25 pace for the rest of the 45. I was 17:45 through 5k and just over 35 minutes through 10k, I ended the segment just before 13k, it felt a bit awkward shifting gears for the tempo, but I was 3:10 for the k that I measured (maybe too fast), the first part of the 25 minutes felt really good and I ran the first k a bit too quick 3:22, I settled it back down into 3:30 mode, but at 23 minutes, I began to feel heavy legged and quite light headed, I went back up to tempo at 25 minutes, and felt good with the change of pace, but after a tad over 3 minutes I detonated and struggled to hold on to 3:30 pace with the pace creeping up . I simply couldn't do the last bit of the tempo and the last 10 min MP set. I did a bit of a longer cool down, but I was weaving a fair bit and the legs were HEAVY. I had to walk a bit during the cool down.
I hate not being properly prepared for the run. Normally I would do it in the morning, I just didn't leave myself enough time to recover after the run and to get to work on time.
Life just had a different plan for me.
It was still a solid bit of running, with 1:20 of good effort and almost 23k, but I'll have to watch recovery, as the effort hurt me a bit.
I got in some good nutrition post run and have been hydrating a lot.
Thurs: 30 min EZ; PM 30 min Ez (got very light headed)
Fri: woke up very light headed and my neck and shoulders were very tight---not good
I am making a nice wholesome stew and of course, will load up on the 7Systems.
I can't wait for the weekend and some rest!!!!
Sunday, January 13, 2008
Sunday workout
warm-up 18 min jog, then 3 min Steady, then 3*30 sec quicker-
Workout:
4*1 mile (Beacon hill loop)
5:14-5:12-5:11-5:12
3*1k (still around Beacon hill)
3:03-3:02 (legs got heavy/tired)-3:03 (this one had more uphill in it and the effort felt hard)
3*400 hard to tell how bang on I was for distance, but it must have been close.
69-70-67
22 min cd jog
Solid little run-nice to get in some speed.
Legs were sore/tired for the 400s
Workout:
4*1 mile (Beacon hill loop)
5:14-5:12-5:11-5:12
3*1k (still around Beacon hill)
3:03-3:02 (legs got heavy/tired)-3:03 (this one had more uphill in it and the effort felt hard)
3*400 hard to tell how bang on I was for distance, but it must have been close.
69-70-67
22 min cd jog
Solid little run-nice to get in some speed.
Legs were sore/tired for the 400s
Saturday, January 12, 2008
Running etc...
Jan 6-12
Sun: 2hrs 1.5 with Kyle (dude, you run too fast) last 1/2 hr solo with some marathon pace-legs were sore PM 2k swim and core
Mon: 40 min dragging ass
Tues:AM 50min feeling better PM:25 min to strength-Trevor Millar special--30min with Jazz cool down
Wed: 2hrs hilly (broadmead, lochside, broadmead, lochside)-felt good
Thurs: AM 65 min 12*45 sec hills strong (legs a bit tired) PM:60 min with Jazz at Mt Doug-EZ
Fri: AM 40 min treadmill building PM: 50 min EZ+core
Sat: 60 min EZ then 15 min stead
My mental stimulation this week has been entirely made up of:
ted.com podcasts
Adventure of the week:
Ben Saunders
Sun: 2hrs 1.5 with Kyle (dude, you run too fast) last 1/2 hr solo with some marathon pace-legs were sore PM 2k swim and core
Mon: 40 min dragging ass
Tues:AM 50min feeling better PM:25 min to strength-Trevor Millar special--30min with Jazz cool down
Wed: 2hrs hilly (broadmead, lochside, broadmead, lochside)-felt good
Thurs: AM 65 min 12*45 sec hills strong (legs a bit tired) PM:60 min with Jazz at Mt Doug-EZ
Fri: AM 40 min treadmill building PM: 50 min EZ+core
Sat: 60 min EZ then 15 min stead
My mental stimulation this week has been entirely made up of:
ted.com podcasts
Adventure of the week:
Ben Saunders
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