HHM Challenge - Run # 44

Finally made it out for a run. It wasn't the best run, but I ran.

Here are my numbers:

		My results	Comments
Type of Run	Steady	5:1s	not good
Distance	8 Km	5 Km	total: 238 km
Pace	7:19	7:26	close
Average HR	127-145	155	little high
Max HR	181	171	little high
Calories Burned		642	total: 29163

Considering I haven't run in 12 days, my numbers aren't that far off. My biggest concern will be getting back to doing 10:1s as soon as possible.

HHM Challenge - No Run #22 & #23

Today makes it 12 days without running and I'm really not liking that. Missed the last 2 days for reasons unknown, well 2 days ago I don't know why, but yesterday I took my son skating and my daughter's had friends over so making it out wasn't an option. This hasn't been a good end to the year for running, but hoping to make it out today and this weekend so that I can start off 2010 in a better running form.

HHM Challenge - No Run #20 & #21

Didn't make it out for any runs over the weekend, with the Christmas festivities and the fact that it rained making everywhere full of puddles. With the fresh snow fall last night, all the puddles have probably frozen and are now covered, so I doubt I'll make it out today, with the poor running conditions. Time will tell.

HHM Challenge - No Run #17, #18, & #19

Didn't make it out yesterday for my run as I needed to do some Xmas shopping (food, not gifts). Not making it out today (not sure why) and tomorrow being Christmas Eve, I won't get a chance to run either. At the moment, the next time I hope to run is Saturday. That will make it a week between runs. Hard to be consistent, but expected at this time of the year.

HHM Challenge - Run #43

Made it out for a LSR today. Went farther than what was expected, but shorter than I was planning. Overall it was a good run.

Here are my numbers

		My results	Comments
Type of Run	LSR	10:1s	very good
Distance	12 Km	14.32 Km	total: 233 km
Pace	7:19	7:06	little fast
Average HR	127-145	150	close
Max HR	181	167	decent
Calories Burned		1904	total: 28521

Like I said above, it was a good run, especially since it was -9 C out there.

HHM Challenge - Run # 42

Great run.

Here are my numbers

		My results	Comments
Type of Run	Steady	13:1s	very good
Distance	6 Km	6 Km	total: 218.68 km
Pace	7:19	6:48	little fast
Average HR	127-145	158	little high
Max HR	181	246	WHAT!$#@!
Calories Burned		789	total: 26617

Other than the fact that my HR was off (I should have died if my HR actual did hit that high) it was a great run. My pace was a little fast, but I wasn't trying to be fast. I just went out and did a comfortable run and those were my numbers from that.

HHM Challenge - No Run #15 & #16

I was planning on going out for a run today, even though it is -9 C out there, but I was just told I have a meeting I have to be in at 1pm. That doesn't leave me enough time to run, shower, and have some sort of juice/lunch before the meeting. So I won't make it out today.

Tomorrow is my office's Xmas party, starting at noon, so that means I won't be making it out then either.

This weekend, my buddy (the same one I run with on occasion) is turning 40, so we will be celebrating Saturday night. This means that I'm going to push my Sunday LSR to Saturday, and my Saturday Steady run to Friday.

Oh well, I figured as I got closer to the holiday season, some runs might be missed.

HHM Challenge - Run #41

Was suppose to be a 5k Tempo run, but due to lack of sleep over the past few nights (I know, no excuses allowed), I had no energy to run.

Here are my numbers

		My results	Comments
Type of Run	Tempo	various	not good
Distance	5 Km	4 Km	total: 212.68 km
Pace	6:36	8:00	not good
Average HR	145-163	135	too low
Max HR	181	157	too low
Calories Burned		466	total: 25828

Walked way more than I should have and that brought all my numbers down. Hoping tomorrow is better.

HHM Challenge - Run # 40

Went out for my LSR today and had full intentions of running 16km. Unfortunately I ran into some chaffing issues (chest area) and I couldn't make it back, so I called a friend and he came got me at 9km.

Here are my numbers

		My results	Comments
Type of Run	LSR	10:1	good
Distance	16 Km	8.93 Km	total: 208.68 km
Pace	7:19	7:23	good
Average HR	127-145	157	little high
Max HR	181	170	little high
Calories Burned		1173	total: 25362

As you can see, everything was in line for a good run, just had some personal issues that prevented me from doing well. There's always next week.

HHM Challenge - Run #39

After 1 week off, I finally made it out for a run. Today I took my dog for the first snow run of the season. Sidewalks were not cleared making it a little slippery in spots, but I managed.

Here are my numbers

		My results	Comments
Type of Run	Steady	10:1	not bad
Distance	5 Km	5 Km	total: 199.75km
Pace	7:19	7:21	perfect
Average HR	127-145	160	little high
Max HR	181	172	little high
Calories Burned		657	total: 24189

As you can see, my HR was a little high, but expected after 1 week off. Overall, it was a good run. Tomorrow should be interesting with a 16k run planned.

NY Giants Third Quarter Report Card

Well the season may have been saved with their win against their division rival Dallas Cowboys on the weekend. That gave them their 2nd win for this quarter of the season, putting them at 7-5 and just outside the playoff hunt. Their other win came against Atlanta, which I was at.

Offense
Other than the Denver game, the offense has managed to put points on the board. Their running game hasn't been great, but Eli has managed to throw fairly well.

Defense
After being non-existent for 3 games, the D finally showed up against Dallas. I know Romo threw for nearly 400 yards, but Dallas could not run and that was the deciding factor in the game.

Special Teams and Kicking
The kickers have not been good (neither Feagles or Tynes), but they shouldn't be relied on to be the deciding factor in games. The punt return team finally scored a TD (against Dallas) for the first time in over 3 years, so that was definitely a positive.

At this point, they need to win this week against Philadelphia to give them the tie-breaker advantage (if it comes down to that). They also need to win 2 more other games to really help their chances of making the playoffs.

Overall, I would give this quarter a C- grade. It's not great as that lose against Denver could come back to hurt their playoff chances.

HHM Challenge - No Run #13 & #14

Still not 100% back healthy, but I made it in to work today. I don't plan on running until this Saturday and I know that I'll have to slow my pace a little and will definitely drop down to 10:1s until I can get back up to speed. This kinda hurts my goal time, but it happens.

HHM Challenge - No Run #11 & #12

Sick. Been fighting off a head cold for a few days now, which has caused me to miss my LSR on a Tempo run. At the moment, I'm still not 100% so I'll probably be missing tomorrow's run as well.

HHM Challenge - Run #38

Went out today with my dog and had a very good run.

Here are my numbers

		My results	Comments
Type of Run	Steady	12:1	getting there
Distance	5 Km	7 Km	total: 194.75km
Pace	7:19	7:06	little fast
Average HR	127-145	153	close
Max HR	181	164	good
Calories Burned		928	total: 23532

I decided to not do a HR Zone 3 run today and just go out and try to do an easy run. I've found my last few HR Zone runs have caused me some pain due to going to slow, so this was much better. Overall, it was an excellent run and my dog enjoyed herself as this was her first run in a few weeks.

HHM Challenge - No Run #10

Was suppose to go out yesterday for a 6k Steady run, but when it came time to go out at lunch, I was feeling really crappy and decided to push it off to today. Unfortunately there was a problem in guy's change room today, which made it unusable. Since that is the only change room available, I couldn't make it out. All this means is that tomorrow's 5k steady run has now turned into a 6k steady run (maybe longer).

HHM Challenge - Run #37

Had a little more energy today (than yesterday) and made it out to do some hills. Unfortunately I didn't get as many hills as I was suppose to, but I still did some.

Here are my numbers

		My results	Comments
Type of Run	Hills (6)	3x	decent pace
Distance	12.5 Km	4.3 Km	total: 187.75km
Pace	6:36	6:51	including walking
Average HR	145-163	147	a little low
Max HR	181	167	good
Calories Burned		558	total: 22608

As you can see I did half the number hills necessary, but I did them differently this time. Instead of going 80% max HR up the hills and then walking down, I did about 70% max HR going up and down only stopping once I got back to the start. My uphill pace was only about 20 sec slower, but much faster going down and my overall time for the whole hill was better.

HHM Challenge - Run #36

Tried to go out an do a Tempo run today, but after celebrating my b-day on Saturday, doing Xmas supper Sunday, hitting a casino last night (in which I made some money), and plenty of bad eating decisions, I was feeling very tired today.

Here are my numbers (part 1)

		My results	Comments
Type of Run	Tempo	12:1	see below
Distance	4 Km	2.5 Km	total: 182.1km
Pace	6:36	6:15	fast
Average HR	145-163	157	good
Max HR	181	168	good
Calories Burned		318	total: 21932

Here are my numbers (part 2)

		My results	Comments
Type of Run	Tempo	walked	see below
Distance	Km	1.35 Km	total: 183.45km
Pace	6:36	10:30	see below
Average HR	145-163	118	low
Max HR	181	153	low
Calories Burned		118	total: 22050

As you can see I did 2 different runs, well 1 run and 1 walk. I made it past the halfway point in a very fast time and then was done, so I walked back to the start. Not a great run, but after the past few days, I can't expect too much. Hoping to get some much needed rest this evening and hit the hills hard tomorrow.

The BIG 4-0

Hard to believe it, but tomorrow is my 40th birthday. Crazy to think that I've probably live half of my life (average male life expectancy is somewhere in the 70s). Tonight, my wife is throwing me a party (she told me, so it's not a surprise). It should be fun as there will be plenty of people there and drinks will be a flowing. So tomorrow should be a little rough, add to that my little brother is coming down from T.O., so the family is getting together tomorrow to do our Christmas exchange, since he won't be making the trip down at Christmas. So the next 72 hours are going to be busy, and that is why I pushed my runs around.

HHM Challenge - Run #35

Did my long run today (as per my previous post) but instead of doing 14k (scheduled), there was a memorial run (10k) for a girl who was killed by an alleged drunk driver last year coming home for the holidays, so I did that instead. For more info see here and here.

Here are my numbers

		My results	Comments
Type of Run	LSR	10:1	race pace
Distance	14 Km	10 Km	total: 179.6km
Pace	7:19-8:11	6:32	race pace
Average HR	127-145	165	high
Max HR	181	179	high
Calories Burned		1306	total: 21614

As you can see, I did a very fast pace, to the point where this race turned into being a Personal Best for me at 10k. I've done under this in some training and 11k races, but not for an official 10k. So I'm very happy with my results. This result puts me very close to finishing a half marathon in around 2:15, which is my goal.

HHM Challenge - No Run #9

Today was suppose to be a steady 4k run, but since I have other plans tonight and tomorrow (more on that later), I decided to skip today's short run and do a long run instead.

HHM Challenge - Run #34

Made it out today and I have to say, it was the worse run I've had during this training. It was suppose to be a 6km HR Zone 3 run, but it did not end up that way. At about 8 minutes I had to walk because I couldn't get my HR below the max number, and then at 15 minutes I had to walk because both my ankles were in pain. I then tried to continue but the pain wouldn't go away, so I cut my run short.

Here are my numbers

		My results	Comments
Type of Run	HR Zone 3	no set pattern	see above
Distance	6 Km	3.3 Km	total: 169.6km
Pace	7:19	7:49	see above
Average HR	127-145	139	fine
Max HR	181	152	a little high
Calories Burned		407	total: 20308

I'm hoping to run tomorrow for a bit to make up for this horrible run.

HHM Challenge - No Run #8

Was suppose to go out yesterday and run hills, but had lunch with some buddies that I don't see too often.

HHM Challenge - Run #33

Being that we arrived home from NYC late Monday, and I was still exhausted from the weekend, I decided to stay home with my son yesterday (gave the babysitter a little break as she was also the one who watched my kids all weekend). That meant that I didn't have time to run during the day (he's not quite old enough to keep up with me yet). So after the kids went to bed, I needed to clear my head and decided to go out for a run with my dog. It wasn't going to be the scheduled run, it was only to get out.

Here are my numbers

		My results	Comments
Type of Run	Tempo	no set pattern	see below
Distance	4 Km	4.3 Km	total: 166.3km
Pace	6:36	7:19	see below
Average HR	145-163	146	see below
Max HR	181	204	high - see below
Calories Burned		534	total: 19901

As you can see, my numbers were all over the place. I started out way to fast and had to walk by the time I hit 5 minutes. From there, I just couldn't maintain a happy pace and walked off and on causing my pace to be way off. So even though I didn't do a Tempo run, I still ran and ended up going farther than I was suppose to (I didn't know before I left how far I was suppose to go, I just went by feel). Not a great run

HHM Challenge - No Runs #6 & 7

Because I was in NYC on the weekend, I unfortunately had to miss 2 runs. I did, however, walk an insane amount while being in NYC, that I probably did more km's than I was suppose to run. Either way, what is done is done and now to stay on pace with the rest of the runs.

New York, New York Part II

Well we all survived the weekend! No muggings, attacks, 3-card monty scams, celebrity sightings, or bad weather. All in all it was a great weekend. What made it even better is that the Giants won, breaking their 4-game losing streak. I don't have any pictures at the moment (on my home compy), so I can't post anything.

The friends who came with us were totally amazed, as they had never been there. I would highly recommend visiting it if you ever get the chance. I know I'll be back.

Now back to work so that I can relax again.

New York, New York

Start spreading the news. I'm leaving today. I want to be part of it...
 
Heading to New York City this weekend for a pre 40th birthday celebration. Going to watch the Giants break their 4 game losing streak. Will post more after the weekend.

HHM Challenge - Run #32

Run number 7 in 8 days. That is a first.

Today was another HR Zone 3 run and it went very well.

Here are my numbers

		My results	Comments
Type of Run	Steady	HR Zone 3	did 12:1s
Distance	5 Km	5 Km	total: 162km
Pace	7:19	7:32	getting there
Average HR	127-145	143	perfect
Max HR	181	150	perfect
Calories Burned		616	total: 19367

Pace was almost there. I was having some problems keeping my HR under the max rate around 20 minutes, where I had to really slow down for a couple of minutes that otherwise might have had me even closer. Overall, it was a great run.

HHM Challenge - Run #31

Yesterday's break was nice, but not enough.

Did hills today and everything was good going and doing the hills, but I had no energy on the jog back and it took me an extra 3 minutes due to walking.

Here are my numbers

		My results	Comments
Type of Run	Hills	4x
Distance	10.5 Km	6.4 Km	total: 157km
Pace	6:36		see notes below
Average HR	145-163	140	see notes below
Max HR	181	170	good
Calories Burned		771	total: 18751

As you can see with my HR, my walking really brought it down. For my pace it is hard to calculate but I do know that my hill times where the following: 2:22, 2:22, 2:16, 2:22. My 3rd hill was faster and I planned that, while the goal with my 4th was to be the same time as my first 2 even though I was tired. So the hills part was great, now to get my energy levels back up so that I can maintain a good pace afterward.

HHM Challenge - Run #30

Today was my 5th run in a row, add that to the fact that yesterday was a very long run, I was tired out there. So tired that at 6 minutes into the run I had to walk. This made the run 6:1s instead of 12:1s. Oh well, I still made it out.

Here are my numbers

		My results	Comments
Type of Run	Tempo	6:1	should have been 12:1
Distance	4 Km	4 Km	total: 150.6km
Pace	6:36	6:48	slow due to extra walking
Average HR	145-163	144	a little low
Max HR	181	163	pretty good
Calories Burned		503	total: 17980

As you can see, because I walked a little more, my pace was a little off and my HR was just outside my training zone. Anyway I look at it, I made it out and that is a good thing. Tomorrow is a rest day NO MATTER WHAT!

HHM Challenge - Run #29

It's Sunday, so today's run was a long one. At this point, these runs are getting well past 1 hour in time and afterward, I"m feeling tired. I went out today with my buddy and my dog, and although it was overcast and had a little drizzle at the beginning, it was a good run.

Here are my numbers

		My results	Comments
Type of Run	LSR	10:1	perfect
Distance	12 Km	12 Km	total: 146.6km
Pace	7:19-8:11	7:20	perfect
Average HR	127-145	148	pretty good
Max HR	181	159	pretty good
Calories Burned		1531	total: 17477

As you can see, my pace was right where it needed to be. We actually did an even split for time (same time for the first 6k as the last 6k). My dog had a blast as I left her off leash for a good portion and she spent most of her time exploring the area while we ran. She's really good as she never went far, nor did she ever let us get too far ahead of her.

Bottom line on today's run was that it was excellent, even though I really didn't feel like going out.

HHM Challenge - Run #28

Made it out this morning for another HR Zone 3 run. This time I took my dog.

Here are my numbers for today's run:

		My results	Comments
Type of Run	Steady	HR Zone 3	did 10:1s
Distance	3 Km	3 Km	total: 134.6km
Pace	7:19	7:56	a little slow
Average HR	127-145	140	perfect
Max HR	181	148	perfect
Calories Burned		375	total: 15946

Today's pace was much slower and I attribute this to my dog, as I am always fighting her to slow down, causing my HR to go up and then I have to slow down.

HHM Challenge - Run #27

I made it out today and I am very glad I did, the run was awesome. I managed to get to bed fairly early last night and the extra sleep really helped.


Here are my numbers for today's run:

		My results	Comments
Type of Run	Steady	HR Zone 3	did 10:1s
Distance	5 Km	5 Km	total: 131.6km
Pace	7:19	7:35	better than most
Average HR	127-145	140	perfect
Max HR	181	150	perfect
Calories Burned		620	total: 15571

As you can see, I managed to increase my pace while keeping my HR inside Zone 3. I also did 10:1s while keeping my HR inside the zone. Only when I was within a half kilometer did my HR jump outside my range, don't really know why as my pace didn't change, but I slowed down a bit and got it under control without walking.

HHM Challenge - Run #26

Hills, hills, and hills. Today's run, which was suppose to be run yesterday, but due to family obligations (had to watch my kids) I didn't get it in, was my first attempt at running hills for this training period.

Here are my numbers for today's run:

		My results	Comments
Type of Run	Hills	3x	see notes below
Distance	9.5 Km	4.6 Km	total: 126.6km
Pace	6:36	6:07	a little fast
Average HR	145-163	134	see notes below
Max HR	181	168	fine
Calories Burned		553	total: 14951

This run was an interesting one. Right from the start I just didn't seem to be into running. I've been feeling tired the past 2 days and that may be it, but no time for excuses. So I ended up walking more than I had planned leading up to the start of the hill. Also, the distance to this hill is 1.7km, but according to my training schedule it should be 3km, and because I was feeling tired, I took a different route back cutting my total distance even shorter than expected. As for my pace, while going up the hill, it average around 6:07, which turned out to be too fast, as it should average the same as my Tempo runs. With my average HR, because I walked more leading up to the hill, and then walked a good part back down the hill each time, my average was below where it should be, but while I was going up the hill, my HR was at (or higher, I didn't watch it closely) the range it needed to be in. Overall, not a great run, but still got it in and that is what counts. Tomorrow's run (which is really today's scheduled run) may not happen, we will see.

Happy Birthday Little Lady

My youngest daughter turned 5 years old today and I would like to wish her a very Happy Birthday. Mommy and Daddy love you very much.

HHM Challenge - Run #25

First off, I bought new shoes. New Balance 883. I've been running in NB since I started running and I like them. The 880-> series offers neutral stability so with my orthopedic insoles, they are great. Today was my 2nd run with them and I think once they become broken in a little more, they will be fine.

Here are my numbers for today's run:

		My results	Comments
Type of Run	Tempo	10:1	almost there
Distance	4 Km	4 Km	total: 122km
Pace	6:36	6:27	a little fast
Average HR	145-163	155	OK
Max HR	181	201	high
Calories Burned		515	total: 14398

As you may have noticed, my Max HR was very high. I'm guessing it has something to do with my monitor as when I put the monitor on my HR was around 131 and I was doing nothing. My battery may be reaching the end of its life. Other than that, my pace was a little fast, probably because I'm walking less now, so I will need to work on slowing down a little with these Tempo runs.

HHM Challenge - Run #24

Today is Sunday and that means time for another Long Slow Run.Went out with my buddy and my dog and this time we did 10:1s

Here are my numbers

		My results	Comments
Type of Run	LSR	10:1	perfect
Distance	10 Km	10 Km	total: 118km
Pace	7:19-8:11	7:21	perfect
Average HR	127-145	151	OK
Max HR	181	168	good
Calories Burned		1301	total: 13883

As you can see, the run was a good one. My pace was perfect and my Average HR was just outside of where it should be, but lower than last week and that is good.

HHM Challenge - Run #23

Another HR Zone training run today and this time I took my dog.

Here are my numbers

		My results	Comments
Type of Run	Steady	HR Zone 3	should be steady
Distance	3 Km	3Km	total: 108km
Pace	7:19	7:53	very slow
Average HR	127-145	145	top end
Max HR	181	158	a little high
Calories Burned		344	total: 12582

I changed my Garmin HR range so that I can increase my speed and still keep my average HR within it's specified range. Unfortunately my Max HR jumped and I don't ever remember seeing get that high. I feel that when I run with my dog, she throws me off but she needs to run, so I can deal with it.

HHM Challenge - Run #22

I saw SNOW today. It was very little of it, but it was flying around. Fun times are ahead.

Now today's run was a Zone 3 HR run and I'm having problems running at a decent pace and keeping my HR inside the range it is suppose to be.

Here are my numbers

		My results	Comments
Type of Run	Steady	HR Zone 3	should be steady
Distance	4 Km	4 Km	total: 105km
Pace	7:19	8:01	very slow
Average HR	127-145	138	perfect
Max HR	181	150	didn't think it got that high
Calories Burned		465	total: 12238

So my pace was very slow and I think it was because the last kilometer of this run was a slow gradual uphill climb where I walked more than when I was going down it the first time. Other than that, it was a good run

HHM Challenge - Run #21

Another cool day, but this time I brought my PANTS!

Here are my numbers

		My results	Comments
Type of Run	Tempo	8:1	should be steady
Distance	3 Km	3 Km	total: 101km
Pace	6:36	6:32	perfect
Average HR	145-163	151	perfect
Max HR	181	162	very good
Calories Burned		383	total: 11773

Another good run and even though I was trying to go slower, my pace was a bit faster than yesterday, but my HR was slower and that is really good. As you can see I broke the 100km mark with this run.

HHM Challenge - Run #20

Although it was cool today and I forgot my windbreaker pants, I still made it out for a run.

Here are my numbers

		My results	Comments
Type of Run	Tempo	8:1	should be steady
Distance	5 Km	5 Km	total: 98km
Pace	6:36	6:33	perfect
Average HR	145-163	155	perfect
Max HR	181	168	very good
Calories Burned		664	total: 11390

As you can see, my HR was perfectly in the middle of where it is suppose to be for this faster pace and I'm am very happy about this. My Max HR was also nicely placed, meaning these faster runs are not as taxing on the lungs/body as they used to be. All is good.

Life is simple

Let go of the past
Don't worry about the future
Always live in the present moment
Repeat

NY Giants Mid-Term Report Card

Well it looks like the wheels have fallen off. The past quarter of the season really exposed the teams weaknesses.

Offense
Eli has gone from MVP numbers to Jamarcus Russell (Oakland's QB) numbers. He has thrown more INTs in the past 4 weeks than touchdowns. The team has also gone away from running the ball, probably because they have found themselves down and needing to catch up early in the game. Their "red zone" numbers also haven't really improved and it has shown. Overall, they proved they can't hang with the high powered offense teams.

Defense
The past 3 games has seen the Giants give up an average of 40 points per game, and that is not acceptable for a team that has prided itself on being a smash mouth defensive team. The secondary has not been able to keep up with anybody, the linebackers can't seem to tackle and the defensive ends can't seem to find the quarterback. At this point, even if some of their injured players came back, I don't think it will help them fill all the gaps.

Special Teams and Kicking
When your place kicker is leading the team in points, that is a sign that you are not scoring enough points. The special team hasn't been great on either side. The defensive ST have given up huge returns on both punts and kickoffs, while the offensive ST haven't run any back.

After getting a great report card for the 1st quarter of the season, I have to give the Giants a big fat F for the 2nd quarter of the season. Combine the 2 and I would say that at the half way point of the season, I would give them a D.

At this point, if they don't manage to win 2 out of their next 3 games, they definitely won't make the playoffs. The good news is that after this upcoming weekend, they do have a bye to rest up and get ready for the end of the season push for the playoffs. In my opinion, because of their challenging schedule that still remains, I wouldn't be surprise if they finish the season somewhere around 8-8 and don't make the playoffs. Let's hope I'm wrong!

Health Numbers Update

Weighed myself and took my BP numbers this morning before I went out for a run. Since my last update, I've lost another 2+ lbs and I'm now under 270 for the first time in over 1 year. My BP numbers were a bit higher than last time but not enough to be concerned with and my HR dropped down to 75 from 96 and that is good. Overall, the big numbers are dropping and my BP is staying the same even though I'm not taking my medication as consistently as I am suppose to.

HHM Challenge - Run #19

Well today is Sunday and that means it was time for another Long Slow Distance (LSD) run. Today I went out with a buddy of mine and my dog Bailey.

Here are my numbers

		My results	Comments
Type of Run	LSD	8:1	should be 10:1
Distance	9 Km	9 Km	total: 93km
Pace	7:19-8:11	7:19	perfect
Average HR	127-145	155	a little high
Max HR	181	172	a little high
Calories Burned		1170	total: 10726

As you can see, my pace was right on and I am almost at the needed 10:1s. I've also broken the 10000 calories burned barrier and that feels good.

HHM Challenge - Run #18

Made it out early this morning with my dog, as I have plenty of things to do on this Halloween day. For the record, I don't usually like running early in the morning, especially on weekends as I'm not usually awake. Today, knowing I had to run early, I decided to get up early and before my alarm had a chance to go off, all 3 of my kids were already awake and in our room. Fun times. I look forward to the days where sleeping in means later than 6:30am.

Here are my numbers.

		My results	Comments
Type of Run	Steady	HR Zone 3	walked a fair bit
Distance	3 Km	3 Km	total: 74km
Pace	7:19	8:16	very slow
Average HR	127-145	137	perfect
Max HR	181	157	a little high
Calories Burned		316	total: 9556

Not to make excuses, but my dog threw off my pace today. She was too excited to be running and couldn't maintain something comfortable. Add the fact that loud noises scare her, she wasn't fun to run with. Oh well, it's not like I'm a world class athlete that really needs to focus on his running pace.

Happy

I'm not exactly sure why, but on my commute to work this morning, I kept smiling for no other reason than to be smiling. Nice to see that when I'm not focusing on something, I can be found in a happy state of mind.

Keep smiling and have a good day.

HHM Challenge - Run # 17

Went out today and worked on keeping my HR within Zone 3.

Here are my numbers.

		My results	Comments
Type of Run	Steady	HR Zone 31	walked a fair bit
Distance	3 Km	3 Km	total: 71km
Pace	7:19	7:58	slow
Average HR	127-145	136	perfect
Max HR	181	146	great
Calories Burned		346	total: 9240

As you can see, my pace is very slow for these type of runs. I did keep my HR lower than the last time, so the next time I try this run (saturday?) I will try to increase my pace a bit and walk a little less.

Great Site

I found this site a while back (I may have even had it sent to me by a friend, I'm not sure) and think it is awesome for planning running routes.

The site is gmap-pedometer.com and it uses Google maps. If you check it out you will see that you can add points on the map so that you can have an idea how far you are running. Since I have a Garmin watch, I don't need to plan my distances ahead of time, but sometimes I need to plan a route that matches a desired distance. The reason I like to plan it ahead is so that I don't end up short or too long on my distance when I do a big loop. Up until now, I've been able to hop on a local bike path to do my long runs, where I just do an out and back, but now that the weather is starting to change, that bike path soon won't be available for running and I will need to run on sidewalks. This means that if I want to finish at home without doing an out and back, I will need to have an idea as to where I should turn in order to achieve my distance.

Check it out, the site may surprise you as to how versatile it is.

In parting, I will leave you with a quote from a song I like.

"Wouldn't it be great, if the band just never ended
We could stay out late and we would never hear last call
We wouldn't need to worry about approval or permission,
we could - slip off the edge and never worry about the fall"

Consequence Free, Great Big Sea (Turn)

HHM Challenge - Run #16

Made it out again today. This is starting to become a habit :)

Here are my numbers.

		My results	Comments
Type of Run	Tempo	6:1	should be steady
Distance	4 Km	4 Km	total: 68km
Pace	6:36	6:36	perfect
Average HR	145-163	157	perfect
Max HR	181	172	great
Calories Burned		527	total: 8794

As you can see, my numbers are almost the same as yesterday. I found another route that doesn't have as big of a hill, but this hill is longer. With this route I kinda go 1 km slowly uphill and then back down only to turn around and do it again. The first km wasn't a problem but I was feeling it heading up the hill on my way back (@ 3km). Overall, it was a good run even though it was raining for most of it.

HHM Challenge - Run #15

I did it. I signed up for the Hypodermic Half Marathon today, so I'm officially on the hook to get this thing done. It will be my 1st half marathon since May 2008. I'm actually excited about it.

I also made it out for another run today. Here are my numbers.

		My results	Comments
Type of Run	Tempo	6:1	should be steady
Distance	4 Km	4 Km	total: 64km
Pace	6:36	6:30	little fast
Average HR	145-163	157	perfect
Max HR	181	168	great
Calories Burned		519	total: 8267

I went out and pushed myself for the first 2km and ended up 40s ahead of pace for the turn, so I slowed down on my way back (just a bit) and came in just little faster than what was expected. Even with pushing myself, I managed to keep my HR in the proper range for a Tempo run. As you can see I'm now up to jogging 6 mins before walking and feel that I can probably do a little more.

HHM Challenge - Run #14

Went out with a buddy of mine and did a 9k LSR today. Overall, it was a great day to run and we came in a little faster than expected.

Here are my numbers.

		My results	Comments
Type of Run	LSR	6:1	should be 10:1
Distance	9 Km	9 Km	total: 60km
Pace	7:19-8:11	7:13	little faster
Average HR	127-145	147	pretty close
Max HR	181	159	great
Calories Burned		1139	total: 7748

As you can see, my numbers are pretty close inline to what they were expected and that is good.

HHM Challenge - Run #13

Lucky 13 was ok. Went out with my dog again and tried to keep my HR inside Zone 3.

Here are my numbers.

		My results	Comments
Type of Run	Steady	HR Zone 3	walked more than usual
Distance	4 Km	4 Km	total: 51km
Pace	7:19	8:16	very slow
Average HR	127-145	133	perfect
Max HR	181	150	great
Calories Burned		435	total: 6609

As you can see, my pace is too slow when trying to keep my HR inside the zone. I guess I need to get into better shape before continuing with this type of training.

HHM Challenge - Run #12

Today was the first day of bad weather training and I still made it out in the cool rain. Thankfully I didn't wait any longer as it really started to pour once I was done my run. Also, I tried training in my HR Zone 3, which is between 127 and 145 and for the most part it wasn't too difficult.

Here are my numbers.

		My results	Comments
Type of Run	Steady	HR Zone 3	walked more than usual
Distance	3 Km	3 Km	total: 47km
Pace	7:19	8:00	very slow
Average HR	127-145	137	perfect
Max HR	181	148	great
Calories Burned		388	total: 6174

The only major problem with this training is that since I'm not in great physical shape, my HR goes up fairly quickly. If you disagree, check out all my previous posts to see that my average HR is always higher than expected. Because of this, my pace was very slow due to walking way more than I would have had I done 5:1s, but I did manage to keep my HR right where it was needed.

HHM Challenge - Run #11

Another Tempo run and this time I ran on a much flatter path. There was a decent hill during the first 5 minutes, but the rest was mostly flat. Overall I felt like I was pushing myself and I managed to get through it without needing to walk any extra.

Here are my numbers

		My results	Comments
Type of Run	Tempo	5:1	should be steady
Distance	4 Km	4 Km	total: 44km
Pace	6:36	6:34	better
Average HR	145-163	157	perfect
Max HR	181	183	little high
Calories Burned		510	total: 5786

As you can see, the numbers are really starting to fall in line. Looking forward to increasing my distance so that I can keep getting faster and into better shape.

HHM Challenge - Run #10

Made it to run #10, only 68 more to go. Today's run was suppose to be a Tempo run, where speed is the key, and running at or around 80% of your Max HR. The key to Tempo runs is that they should be run on a flat area with little problems with the weather (ie. rain, snow, wind). Unfortunately for me, where I work does not have any real flat areas. My usual weekday run starts off at one point and continues slowly downwards for 1.5km then flattens out for 1.5km. If I take that route, I'd have to walk 1.5km before running or do 1.5km downhill then 1.5km uphill. Another route starts off going up then drops down until 1.5km goes flat for 1km then goes back uphill for the next 0.5km (and that hill is a good one). This is the route I took today and boy did that last hill hurt me. I had to cut my 5:1 short at 4min to walk part way up the hill in order to catch my breath and not let my HR get too high. There may be another option that has a good hill at the beginning but flat the rest of the way. I'm going to check it out tomorrow.

Here are my numbers

		My results	Comments
Type of Run	Tempo	5:1	should be steady
Distance	3 Km	3 Km	total: 40km
Pace	6:36	6:38	close
Average HR	145-163	156	perfect
Max HR	181	176	good
Calories Burned		388	total: 5276

As you can see, even with not making it up the hill in time, my pace was almost perfect.

Meet the kids

A couple of weeks ago, the family went out to get pictures done so that we can give them out at Christmas. This is something my wife started many years ago and has now become a tradition. This year, instead of going to the typical studio, we asked my buddy to take our pictures at a nice scenic spot. Now don't get me wrong, my buddy is an excellent photographer and has aspirations of doing this semi-professionally. You can check out his work on his website and judge for yourself.

Over the course of about 45 minutes, he managed to take well over 300 pictures, and then sorted through them, giving us the top 75. Here is one of just my kids that I really like, as my son's expression (while he is trying to catch the falling leaves) is priceless.

A juice full of vegetables and fruits

I haven't blogged recently about the juice's I've been drinking so I thought I would write out the list of ingredients in today's 2 juices.

Vegetable juice
Romain Lettuce (2 heads)
3 Carrots
4 Celery stalks
1 Parsnip
1 Green Pepper
2 cloves of Garlic
1 English Cucumber
1 Zucchini
1 Tomato
1 Jalapeno pepper
3 Green Onions
1 head of Broccoli
Handful of Parsley
Handful of Spinach
Handful of Cilantro
1 inch piece of Gingeroot

Fruit Juice
1 Apple
1 Pear
1 Orange
1 Peach
1 Plum
1 Mango
1 Kiwi

My vegetable juice made 2 liters, which I'm splitting between today and tomorrow, while my fruit juice made just under 1 liter. Both of them taste very good and I am enjoying them.

Overall, I'd say I'm getting my daily requirements for fruits and vegetables.

HHM Challenge - Run #9

Did another LSR today and all went well. Took Bailey with me for half of it as I didn't want to push her too much after her operation.

Here are my numbers.

		My results	Comments
Type of Run	Steady	5:1	pretty close
Distance	7 Km	7 Km	total: 37km
Pace	7:19	7:16	pretty close
Average HR	127-145	149	very close
Max HR	181	163	much better
Calories Burned		902	total: 4888

As you can see, the numbers are almost right on for the type of run I did. Overall, it felt awesome. I'm glad I'm getting back into running.

HHM Challenge - Run #8

Another day, another run. This is starting to become a habit, which is a good thing.

Here are my numbers.

		My results	Comments
Type of Run	Steady	4:1	pretty close
Distance	3 Km	3 Km	total: 30km
Pace	7:19	7:02	faster but not trying to be
Average HR	127-145	146	very close
Max HR	181	163	much better
Calories Burned		396	total: 3986

With the exception of my pace being faster than what I'm suppose to be at, everything was right inline for a good run. As for my pace, I was really trying to slow down, but when the music is a playing, I lose sense of how fast I am going and just go with the flow. No big deal as I knew I wasn't pushing myself.

HHM Challenge - Run #7

First off, I ran. Secondly, I should be dead! Read on to see why.

I was suppose to do this run yesterday but had other obligations to get to at lunch yesterday, so I pushed it to today.

Here are my numbers

		My results	Comments
Type of Run	Steady	4:1	pretty close
Distance	4 Km	4 Km	total: 27km
Pace	7:19	7:16	pretty close
Average HR	127-145	150	could be lower
Max HR	181	223	WHAT!
Calories Burned		545	total: 3590

So as you can see, my Max HR is incredibly higher than what it should be. Actually it is higher than the number that you use to start off calculating your HR zones (221). Not sure why this number is so high, as I never felt like I pushed myself throughout the entire run, so I'm guessing that my Garmin was having some issues calculating it. Either way, I will continue to monitor this. Other than that, my run was almost bang on. My pace was 3sec per km faster than what it should be, which amounts to no big deal and my Average HR was slightly higher than the range it should be in. I think in the coming weeks, for my steady runs, I may try to train using the HR zones and see how that goes.