Author: hoodieruns

Oktoberfest 5K race report and THE PLAN

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bah hell. so the taco bell did not help my performance at the Oktoberfest 5K. I did not PR but did PR… hehehe. I’m in a new age bracket so technically it’s a PR for this bracket, being my first race, but not a lifetime PR. I ran the 5K in 25:31 (chip time), good enough for 5/50 in my age group. I was pretty uncomfortable in the later third of the race, dry heaving once. ME was super duper (sometimes I get so mad at him! not training at all and beating me!) pacing and pushing me through most of the race. I didn’t kick and didn’t push at all in the last km. that was poor. I lost the mental game with myself and didn’t even try to override what my body was telling me. this weekend I’ll have a good opportunity to work on my mental game during the half.

this weekend is the Niagara Falls 1/2 Marathon and I want to PR in the half. need to be 2:10 which I think is achievable. I plugged my 5K time into a predictor and got an estimated finish time of 01:56:19. so there it is folks – a sub 2hr 1/2 marathon should be achievable. will let you know results via twitter and/or the blog.

so, I was wandering the internets, mostly the runner’s world web site and found these awesome forum discussions and new website: your weekly workout, P90x and running, and Shane’s Training. all were very informative and inspiring. just what I needed as I ramp up for THE PLAN.

THE PLAN consists of training for the next 7 months, hopefully culminating in a wildly successful spring marathon. the work break down structure: the next 90 days will be filled with base building running and P90x Lite for weight loss. the next 4 months will be hard training for a spring marathon. likely this one because it gives me 18 weeks of training. wish me luck. it’s going to be hard!

5K PR tomorrow?

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Well I'm currently making a run for the border so that might have an impact on my run for a PR tomorrow. I'm apparently not taking myself very seriously!

Went to the last TFC home game of the season today and saw the reds win 1-0. w0ot!

Oktoberfested last night… Oh good times :o) thanks to the H girls and RB and little LH for coming with!

Sent from my BlackBerry® wireless device

training is coming along (minus the boozy weekend)

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this is my training schedule*. the colours mean something. see below the chart for the legend and the next image for the modifications list. rivetting stuff I know. I think the colours make it better.

anywhoo, I have point. my point is that there is a helluva lot of pink on that chart and I think it means I have commitment issues. like I need a coach to make me colour every box blue. this random hash of pink is kinda annoying. I know I can do better. yesterday (week 6 monday) I didn’t do a.n.y.t.h.i.n.g. so this morning I got my lazy ass out of bed at 5:45am as punishment and made myself run 6M as fast as I could. and then tonight I’m doing strength training while watching glee. omg I love glee. and glee is featuring Queen tonight. hearts. then, tomorrow morning I’m getting up and doing the punishment run of 45min moderate (monday’s missed run) and playing soccer tomorrow night and then I’m caught up for the week… albeit with pink modifications all over the place. whatever. I’m getting shit done.

details of this mornings run:

distance: 6M
time: 56mins
pace: 9:15-something
calories: 68o-something
notes: around 4.5 miles I had the sudden realization that I wanted to puke. badly. I refocussed on my breathing and that urge went away. I didn’t eat before my run and I think having some food in the belly might have helped the nausea problem or it might have actually resulted in a puke. not sure. might have to test that one out. I did a negative split on this run. my last 3M were 15-30seconds per mile faster than my first 3 miles. that was pretty cool, especially because it just kinda happened. my left foot plantar facsitis issues weren’t very noticeable either, just a couple of squeaks from it. ran in my green saucs which I think might be too small now. my feet seem to be getting longer! has anyone else noticed this from running?

I’ve got some pictures from the long run up in Sauble Beach from the september long weekend that I need to post but I’m out of lunch time now!

*this schedule is taken from Runners World (http://www.runnersworld.com/) and was created by Jenny Hadfield.

U2 concert!!

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last night ME and I went to the U2 concert (care of the awesome employer I work for) in toronto. it was pretty wicked. U2 are showmen.
we took a phat limo to the tdot and then had dinner at canyon creek. ME and I had a most delicious wine that we were distrubed to find out we can’t get at the lickbo (LCBO). anyways it was a great time with many laughs. and then we found these characters at the show:

possibly having an adult bevvie or two…

and then for the show itself:

pretty iconic. viking imagery. loved it.

here’s some more.

run and weight loss challenge

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yesterday at lunch I crammed in a run since I was a lazy, beer drinking bum on the weekend. I think I really dehydrated myself b/c I had a headache all afternoon yesterday. luckily I have a super awesome pretty new nalgene to make up for it!


run details
route: outskirts of eastbridge
distance: 5.46M
time: ~52mins
pace: 9:36/M
calories: 613
my original plan had been to get my 6 miler done that I skipped on the weekend in favour of camping, smores, beer, hotdogs and a wedding. bad idea. I even packed my running gear and had lots of beautiful trails to run on but nope. sat on my ass. l.a.z.y. so as punishment I decided to do 6M as fast as I could at lunch, estimating that it’d take me 1hr to do. if I’d finished, it would have been a pretty fast 6M for me. I was impressed with my ability to hang on during this run. it was pretty uncomfortable. the PF issues were ok, a little tight but not too bad. need to make another physio apt and get properly discharged for that. today my legs are sore but not painful. that good kind of sore :o) I was also an idiot for running at noon, during the hottest part of the day without any water.

weight loss challenge
I joined a weight loss challenge over at http://www.run-denise-run.blogspot.com. since last week my percentage of weight lost is: 1.19%. pretty sure that most of that was the result of dehydration. see comments above. also pretty sure I ate at least 2 pounds of mexican at lunch. it’s my achilles heel.

1/2 marathon training for this week:
M: scheduled – 35 min moderate; actual – 52 min hard
T: scheduled – 30-40 min XT; actual 60min volleyball
W: scheduled – 40 min easy; actual ?, 60min baseball >> this is the run I bailed on completely last week. keep me honest people!
R: scheduled – 30-40 min XT; actual ?
F: scheduled – 30 min easy; actual ? >> this is a new run this week.
S: scheduled – 5M easy; actual ?
S: scheduled – rest; actual – rest, I can commit to this one! ;o)

short a run but hey! extra points for extra cross-training!

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I’m counting beach volleyball as cross-training. too bad if you think otherwise. it counts. tuesday night I played two games of beach for about 1 hour of cross training time. playing as setter helps b/c you have to haul ass all over that court :o)
plantar facsia was a mite bit stiff the next day and tight while running the bases last night at baseball.

this morning I made it to strength class. it was a lot of upper body stuff which is good for me since I’m weak above the waist. legs were fatigued from tuesday’s class so the lunges were a bit wobbly but I got (most) of them done!

need to get a 40 min run in today so that I can stay on schedule! MC > your excitement for the 1/2 marathon is catching and your commitment is helping me to stay focused!

summary:
tuesday – strength class + beach volleyball
wednesday – softball
thursday – strength class + run

1/2 marathon commitment and training update

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yesterday was the first day of official training for my half this fall. so I ran last night ’cause I’m lazy in the mornings and can’t get out of bed.
scheduled run: 35 mins @ moderate effort (7-8)
actual run…
time: 30:54 mins
distance: x km
pace:
effort: 8.5 – 9
notes: was humid and sticky. didn’t run until 9:30pm or so, but I’d thought I’d given dinner enough time to settle and move on. instead I ended up racing myself home as the tummy was in knots and rolling!

today I had 30-40 mins of XT scheduled and because I’m a keener, I got that out of the way early.
XT session: strength class at the gym
workout description: pyramid
exercises >
1. 10 reps lunges (ea. Leg) w/ hand weights
2. 10 squats w/ hand weights
3. 10 dead lifts w/ hand weights
4. 10 Zipper rows w/ hand weights
5. 10 Push ups
6. 10 bent over rows w/ hand weights
7. 10 calf raises w/ hand weights
8. 10 bicep curls w/ hand weights
9. 10 Tricep extensions w/ hand weights
10. 1 minute plank

Here’s the pattern of exercises:
1
1,2
1,2,3
1,2,3,4
1,2,3,4,5
1,2,3,4,5,6
1,2,3,4,5,6,7
1,2,3,4,5,6,7,8
1,2,3,4,5,6,7,8,9
1,2,3,4,5,6,7,8,9,10

I used 7.5lbs weights the whole way through. good workout since you end up doing 100 lunges on each leg! this workout is also a good one b/c it’s pretty easy to do at home. all you need is one set of hand weights and some space. a mat too if you’re working out on a hard surface.

I’ll try and get the training schedule posted too so that you can follow along :o)