Back at it

Made it out for a 5k run today and finished it in just over 31mins. Not bad, and I didn't cramp up this time. Now to keep it up and find a new challenge.

Heather Run

Made it out for the annual Heather Run and this year I did the 10k in 1:03:07, which is over 1min faster than last year, and a PB at this distance. Unfortunately, I had to walk for 1min at 5k due to some chest cramps, but my split time was 30:27 which is close to a PB. Overall, it was a decent run, I just wish I could have done it without walking.

Easy run

Made it out today, first time this week, for a 5k easy run. I managed to do it in just over 33mins and my HR seem to be within reason. Saturday's the Heather Run and I don't think I'll be up for doing a PB, but you never know.

Long run

I was hoping to run 12k today, but with so much going on, I cut it short to 10k. I did manage to get it done in a little over 1:05, which is a decent time for me.

Less than 1 week to the Heather Run.

A couple of runs this week

I've managed to get a couple of runs in this week, but neither of them were that good. I forgot my watch on wednesday, so I don't know how far or how long I ran for, but due to having aches in my feet, I figure I did about 3k in around 20mins. Today I had my watch, but this time it died after about 5 mins, so again I don't know how far or for how long I ran, but I figure I did close to 5k in under 35mins. I'm planning on running 12k this weekend, hopefully without stopping.

Long run day

Made it out for an 11k LSD run and I did it in under 1:17 without walking. It was a very nice day for a run.,

Much better

Made it out today and this time I did 4k in under 24mins. I wasn't trying to push, nor did I feel like I was pushing, as I never checked my pace throughout the whole run, only going by feel.

Not a great run

But I made it out non-the-less. My pace was 20s/km slower than a couple of days ago and my HR #'s were higher, but in my defense, the path I took today had plenty of hills to go up and down, so things can be justified. I did feel some minor aches and pains in my legs throughout this run, but not enough to affect it.

1 week

That is how long it has been since my last run. I have to admit, other than 1 day last week where I was lazy, I've been feeling under the weather and that is why I haven't run.

Today's run was great as I did 5k in under 31:30 without walking. Along with a great time and speed, my average HR was down lower than my previous fast runs, which is also a good thing. The plan for the rest of this week is to get 2 more  short runs and an 11k run on the weekend.

Another good run

Went out this morning with my buddy and my dog and we did a 6k run in just under 37:30, which is a good pace for me. My runs are going well and my times are slowly coming down, which make me feel like I will be able to get really close to my goal of a 1 hr 10k.

Long run

Made it out today for a longer than run than what I've been doing lately. Today I did 10k at a nice easy slow pace and finished, non-stop, in just over 1:11. At least now I know I can do 10k without stopping. Now I need to improve that time.

Another good run

Went out for a 5k run today and this time I finished it in under 30mins. I'm not 100% certain, but that time is very close to a PB for that distance.

Master Cleanse # 2 - Day 6 & 7

I struggled with the cleanse this weekend. Mentally, I have not been strong throughout this past week and it all came crashing down yesterday (day 7). Unfortunately, I cheated and had to end my Master Cleanse a few days short. I'm not happy about failing, but this was tougher the 2nd time around, and I wasn't up fully for the challenge, so I have nobody but myself to blame. I did weigh myself at the beginning of day 7 and had dropped 18 lbs, as did my BP numbers, so some success did come from it, but now I need to work on keeping them down.

I may try again in February/March of 2011, but can't guarantee it.

Some exercise and another goal

Made it out for a 5k run at lunch today and did it in under 32 mins, which for me is decent.

On November 6th, there will be a Memorial Run for a girl who was killed a few years ago by a drunk driver. I participated in it last year, and set a 10k Personal Best. So my goal is to better last year's time, or at the least, do 10k without stopping. That leaves me with 5 weeks of training. Time to get back at it.

Master Cleanse # 2 - Day 5

Well I've made it to the half way point of this Cleanse. I have to admit, it has been tougher this time. Mentally I want to eat, although I'm really not feeling hungry. I've been mostly thinking of small things to eat, like fruits and nuts, so it's not bad stuff, but my mind keeps wandering and I really have to focus to get it back and not eat. Other than that, I haven't had the cleanses I had the last time, although I was woken up this morning with a sudden urge to go to the BR.

I think once I get through this weekend, all will be good.

Master Cleanse # 2 - Day 4

Made it through yesterday, even though I had a headache all day. The day turned out to be uneventful, as I did not have many cleanses, as expected. Maybe that will happen today?

Master Cleanse # 2 - Day 3

Went to bed last night with a little headache and woke up with it. It has since gone away, so probably just a detox symptom. Yesterday was better as my head cold started to go away. Today is suppose to be a big "cleanse" day, so we will see how it goes.

Master Cleanse # 2 - Day 2

Other than dealing with my head cold, day 1 was pretty good. I was starting to get a headache later in the evening, but that passed.

Master Cleanse # 2 - Day 1

Woke up this morning with head congestion and a runny nose. Great. I've taken my measurements and I think because of this cold, my BP are a little high. I'm also very surprised at my weight as it has increased 10lbs in a little over 2 weeks, but none of my clothes are feeling any tighter (which they should with that much of an increase), so I may be holding in some water. It could also be from the wedding I was at on the weekend, and the gift party yesterday, where I had several drinks at both and a little more food than normal. Hopefully it drops quickly.

Weight: 262 lbs
Waist: 42.5 inches
Blood Pressure: 150/85

Master Cleanse - Round 2

Tomorrow I begin my 2nd Master Cleanse. This time I'm planning on going for 10 days only, as that will put me into Thanksgiving and I would like to be able to enjoy some family meals.

In the morning, I will take all my measurements and post them before I start.

Another run

Made it out today for an easy 5k run with my dog. I managed to do this run in a little over 33 mins, which is a little faster pace than the other day.

Back at it

I've been feeling pretty good since the half, so I decided to go out for a little run this evening. Overall, I did 4.25k in just under 29mins with my dog. I'm going to try to also get out Friday before I start a new challenge next week.

ARHM Challenge - Race Day

Another PB. Ran it with my buddy and had an amazing run.

Here are my numbers:

		My results	Comments
Type of Run	10:1s	14:1s	great
Distance	21.1 km	21.1 km	total: 383.6 km
Pace	6:36	6:43	Great
Average HR	149-167	158	OK
Max HR	180	172	little high
Calories Burned		2653	total: 47734

Everything felt great right from the start as we started with the 2:30 pace bunny and worked our way to the 2:20 pace bunny by kilometer 8. From there we slowly increased our pace, hoping to see the 2:15 pace bunny, but never quite made it. Anyway I look at it, it is another Personal Best and I'm very happy with my results.

ARHM Challenge - Run # 59

Made it out today, with a friend from work, who's normally much faster than the pace we ran at.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	great
Distance	3 km	6.5 km	total: 362.5 km
Pace	6:48-7:48	6:25	fast
Average HR	149-167	157	OK
Max HR	180	167	little high
Calories Burned		839	total: 45081

Pace was much faster due to who I was running with, but it felt good non-the-less. Looking forward to Sunday's run.

ARHM Challenge - No Run # 10

Due to some work issues, I was not able to run today during my lunch break. I may try to get out tonight after supper, but no guarantees.

ARHM Challenge - Run # 58

Made it out today knowing I didn't have enough time to get my full run in.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	great
Distance	10 km	8.5 km	total: 356 km
Pace	6:48-7:48	6:44	good
Average HR	149-167	145	good
Max HR	180	161	good
Calories Burned		1083	total: 44242

Other than not having enough time to make my distance, which I would have done, it was a great run.

ARHM Challenge - Run # 57

Today was suppose to be a short LSD run, but since I've missed several of these runs of late, I decide to go farther than required.

Here are my numbers:

		My results	Comments
Type of Run	LSD	19:1s	great
Distance	6 km	14 km	total: 347.5 km
Pace	6:48-7:48	6:53	good
Average HR	149-167	144	good
Max HR	180	157	good
Calories Burned		1769	total: 43159

All in all, very good run. I like the fact that I was doing 19:1s without any issues and my pace and HR were very good. I feel good about next week's half.

ARHM Challenge - Run # 56

4th good run in a row. I'm really starting to feel better about my half.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	6 km	6.25 km	total: 333.5 km
Pace	6:48	6:39	great
Average HR	under 153	152	little high
Max HR	180	167	high
Calories Burned		785	total: 41390

My HR was good up to 3k, but had to go up a little hill and I couldn't get it back down without stopping (which wasn't the plan). I'm very happy overall with this run as my pace was much faster.

ARHM Challenge - Run # 55

Despite the bad weather, I still made it out today.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	8 km	6.25 km	total: 327.25 km
Pace	6:48	6:47	OK
Average HR	under 153	145	OK
Max HR	180	156	good
Calories Burned		789	total: 40605

I had planned on making it the full 8 k, but at 3.5 k I had some issues that gave me concern, so I cut my run short. So far this week I've done 20k in 2:15, which is decent, considering I did it without walking and all the runs felt good. Things are definitely looking up for the half. I don't expect a PB, but finishing in under 2:25 should be a good possibility.

ARHM Challenge - Run # 54

Made it out again today.

Here are my numbers:

		My results	Comments
Type of Run	Speed	steady	good
Distance	7 km	7.25 km	total: 321.5 km
Pace	6:04	6:49	OK
Average HR	161-169	143	OK
Max HR	180	156	good
Calories Burned		924	total: 39816

Had another good run today. My mind is starting to get focused. Let's hope I can keep it up.

Health Numbers Update

I know I haven't posted any numbers about my body stats in a while, so on the weekend I decided to take them. Since the last time I took them in June, I've lost 3 lbs and my BP numbers have stayed the same. The only thing that was really different since then was my resting HR, that on Saturday was much higher than usual. I'm hoping it was an off day for that, as my run that day also had a very high HR.

ARHM Challenge - Run # 53

Made it out today and had the best run I've had in several weeks.

Here are my numbers:

		My results	Comments
Type of Run	Tempo	steady	good
Distance	6 km	6.5 km	total: 314.25 km
Pace	6:04	6:40	OK
Average HR	161-169	148	OK
Max HR	180	167	high
Calories Burned		824	total: 38892

My Max HR got up a little high near the end as the last 2 km is a slow up hill path. Other than that, it was a great run, especially since I didn't have to stop at any point.

ARHM Challenge - No Run # 9 and Run # 52

Because my family has several functions on tomorrow, I decided to do my LSD run today with my buddy and skip today's scheduled Steady Run.

Here are my numbers:

		My results	Comments
Type of Run	LSD	various walking	not good
Distance	20 km	7 km	total: 307.75 km
Pace	6:48-7:58	7:53	too slow
Average HR	147-161	151	felt high
Max HR	180	165	high
Calories Burned		826	total: 38068

I don't know what it was but I could not get my HR down. Within a few minutes it would hit 160 and I didn't feel like I was pushing. This really threw me off, so I walked more than I wanted to. I don't think the half will be a good run in 2 weeks.

ARHM Challenge - Run # 51

Made it out and it started off better, but energy levels weren't there, so it didn't finish as well.

Here are my numbers:

		My results	Comments
Type of Run	Steady	10:1s	OK
Distance	8 km	5 km	total: 299 km
Pace	6:48	7:06	slow
Average HR	under 153	145	OK
Max HR	180	163	high
Calories Burned		621	total: 37090

I then proceeded to walk:

		My results	Comments
Type of Run	Steady	walk	not good
Distance	8 km	1.75 km	total: 300.75 km
Pace	6:48	11:07	walking
Average HR	under 153	124	walking
Max HR	180	152	high
Calories Burned		152	total: 37242

At least I ran. Need to work on my distance a little more over the next 2 weeks.

ARHM Challenge - Run # 50

And it wasn't a good one. It was too hot at lunch, so I decided to go for a run after supper. Well it's still hot and I don't do well with after supper runs.

Here are my numbers:

		My results	Comments
Type of Run	Steady	walked last k	not great
Distance	6 km	3 km	total: 294 km
Pace	6:48	8:15	not good
Average HR	under 153	133	not good
Max HR	180	152	not good
Calories Burned		333	total: 36469

The way things are going, I'm not feeling confident in my ability to complete the half marathon. Not sure how to get out of this feeling in time for the run.

ARHM Challenge - No Run # 7 & # 8

After having a rough night Saturday (open bar wedding), I was in no shape to make it out for my LSD run. I was hoping to get a shorter run in on Monday, but woke up with some intestinal issues that kept me close to home all day. Yesterday I was feeling a bit better but still not 100% so I ended up missing that run as well.

Today I feel better and I'm looking forward to getting out at lunch (albeit very hot outside) for some sort of run.

ARHM Challenge - Run # 49

Made it out today, and this time I took my son in the stroller and my daughters lead on their bikes.

Here are my numbers:

		My results	Comments
Type of Run	Steady	walked 2 mins	not great
Distance	6 km	6 km	total: 291 km
Pace	6:48	6:59	close
Average HR	under 153	144	OK
Max HR	180	161	high
Calories Burned		749	total: 36136

Right from the start, I was feeling the run. I ended up walking 1min at 20 mins and 31 mins. It was also very hot and with the dead air coming back, the sweat was pouring off of me.

ARHM Challenge - Run # 48

With my wife out of town yesterday, I didn't get to run. I did make it out today with my son in our running stroller.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	OK
Distance	8 km	8 km	total: 285 km
Pace	6:48	6:53	close
Average HR	under 153	148	OK
Max HR	180	163	high
Calories Burned		1015	total: 35387

Other than the fact that it is an extra workout pushing my son in the running stroller, the run was a good one.

ARHM Challenge - Run # 47

Today was suppose to be speed training, but with my recent issues on my tempo runs, I decided to just do a steady run.

Here are my numbers:

		My results	Comments
Type of Run	Speed	steady	OK
Distance	3 x 1km	5 km	total: 277 km
Pace	6:04	6:45	OK
Average HR	161-169	148	OK
Max HR	180	163	high
Calories Burned		631	total: 34372

It wasn't the best pace, as I was feeling tired, but I got through it.

ARHM Challenge - Run # 46

Another Tuesday bad run. I think that makes 5 in a row. Not sure what it is, other than trying to push too much???

Here are my numbers:

		My results	Comments
Type of Run	Tempo	walked a lot	not good
Distance	6 km	4 km	total: 272 km
Pace	6:04	7:05	not good
Average HR	161-169	135	too low
Max HR	180	156	too low
Calories Burned		483	total: 33741

I managed to get to 2k in 12:30 with some walking, but from there it went downhill fast.

ARHM Challenge - No Run # 6 & Run # 45

I spent the weekend camping with the family, so I missed yesterday's Steady run.

Tonight, after supper, I made it out for a LSD run in the rain.

Here are my numbers:

		My results	Comments
Type of Run	LSD	10:1s	good
Distance	18 km	10 km	total: 268 km
Pace	6:48-7:48	6:30	fast
Average HR	149-167	147	great
Max HR	180	159	OK
Calories Burned		1237	total: 33258

I know I didn't make the distance for today's LSD run, but I did what I could in a very fast pace, so I'm very happy about my run. I did have to stop at 5.5k for a bathroom break, which probably helped me, but I still did some running.

ARHM Challenge - Run # 44

I had a previous engagement at lunch today, so I made it out for my run after supper. This time I took my dog with me and she is getting much better with not pulling so much at the beginning. I think she knows we are going for a long enough time and she needs to conserve her energy to make it to the end.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	8 km	7 km	total: 258 km
Pace	6:48	6:51	close
Average HR	under 153	148	good
Max HR	180	160	OK
Calories Burned		889	total: 32021

I was suppose to do 8 km, but it was getting late so I decided to cut it short. I was feeling good and I know I could have done the extra km.

ARHM Challenge - Run # 43

Made it out today for hills and this time I had a good run.

Here are my numbers:

		My results	Comments
Type of Run	Hills	steady	good
Distance	9 hills	7 hills	total: 251 km
Pace	6:20	6:40	OK
Average HR	161-169	148	OK
Max HR	180	161	OK
Calories Burned		794	total: 31132

I never had the intention of making it to 9 hills as I did not have enough time. I do have to say that even after 7 hills, I was still feeling good enough to do 2 more. My pace for the 7 hills was a bit slower than previous (5:07/hill), but I got it done and I feel good about the run.

ARHM Challenge - Run # 42

Another day... another bad run.


Here are my numbers:

		My results	Comments
Type of Run	Tempo	walked too much	not good
Distance	5 km	3.25 km	total: 244.75 km
Pace	6:04	???	not good
Average HR	161-169	???	not good
Max HR	180	???	not good
Calories Burned		349	total: 30338

Started off OK, but my legs/ankles quickly became sore. I made it to 10min before walking, but after that I struggled to get to 2k, then walked the rest of the way back. Not sure what is going on, but I've lost my focus, drive and mental toughness and this training is not heading in the right direction. I need to figure a way out of this slump.

ARHM Challenge - Run # 41

I was very tired yesterday (from a bachelor party the day/night before) so I never made it out for my run. I decided to go out today and that wasn't a better choice.

Here are my numbers:

		My results	Comments
Type of Run	LSD	10:1	OK
Distance	16 km	8 km	total: 237.8 km
Pace	6:48-7:48	7:12	OK
Average HR	149-167	140	low
Max HR	180	156	OK
Calories Burned		979	total: 29597

Then I felt really tired so I ...

		My results	Comments
Type of Run	LSD	walked	not good
Distance	16 km	1 km	total: 238.8 km
Pace	6:48-7:48	10:46	slow
Average HR	149-167	122	low
Max HR	180	142	low
Calories Burned		85	total: 29682

Then I tried doing 10:1s again

		My results	Comments
Type of Run	LSD	walked more	not good
Distance	16 km	2.7 km	total: 241.5 km
Pace	6:48-7:48	8:13	slow
Average HR	149-167	137	low
Max HR	180	149	low
Calories Burned		307	total: 29989

Overall I did almost 12k in 1:30:35 which is a 7:44/km pace and that is not good. With next week I'm scheduled to miss my LSD run as I'm camping with my family, which leaves me only 2 more long LSD runs to build up my confidence for the half. Hopefully I can get through this little stretch.

To my beautiful Wife

I would like to take this moment to wish my beautiful wife a happy 7th anniversary. Thank you for being beside me for all these years and I look forward to spending many more with you.

I love you with all my heart.

ARHM Challenge - Run # 40

I have a bachelor party to attend this afternoon, so I decided to do my run early today.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	6 km	6 km	total: 229.8 km
Pace	6:48	6:53	close
Average HR	under 153	149	OK
Max HR	180	160	little high
Calories Burned		763	total: 28618

Even though I don't really like running early, and it was fairly warm out, I still managed to get it in. The last 1.5k was a slow up hill run that I tried to control my HR for, therefor slowing my speed down a bit. Either way, I got the run in.

ARHM Challenge - Run # 39

Made it out again tonight after supper. This time I took my dog.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	7 km	7 km	total: 223.8 km
Pace	6:48	6:50	close
Average HR	under 153	151	OK
Max HR	180	161	little high
Calories Burned		890	total: 27855

I went out tonight and tried to run only by feel. I knew the route I was going to take, so I just tried to keep a steady pace throughout the whole run. My dog was getting slow after 3k, so I followed. My only regret is that I let my HR get a little too high for these types of runs, but overall, it was the best run I've had this week.

ARHM Challenge - Run # 38

Made it out after supper and had another not-so-good run. This time it was while doing hills. Also, my buddy joined me on the hill, and he struggled as well.

Here are my numbers:

		My results	Comments
Type of Run	Hills	various walking	not good
Distance	8 x hills	4x hills	total: 216.8 km
Pace	6:20	???	not good
Average HR	161-169	???	not good
Max HR	180	???	not good
Calories Burned		620	total: 26965

Right from the start I was getting cramps. I tried running through them, but it didn't work. Running after supper is definitely NOT for me. Back to running at lunch next week.

ARHM Challenge - Run # 37

Made it out after supper tonight to do my Tempo run, and it did not go well.

Here are my numbers:

		My results	Comments
Type of Run	Tempo	various walking	not good
Distance	5 km	4 km	total: 211.6 km
Pace	6:04	6:34	not good
Average HR	161-169	???	not good
Max HR	180	???	not good
Calories Burned		482	total: 26345

I made it to 9 mins at a sub 6:00 pace and then I was getting chest pains so I walked. I had to keep walking past 1 min as it took me a couple more before getting my HR down enough that I wasn't feeling pain. I then ran for a while longer, finally walking after 10 mins. Overall, it wasn't a good run.

ARHM Challenge - Run # 36

Made it out for my LSD run today. Last night, my wife and I attended a family member's stag, so it turned to be a much later night than anticipated, and a few "pops" were consumed. That all meant, that this morning, I was a little more tired than I was planning. The good thing is that my daughters and my buddy joined me on this run, which we cut short by 4k that we will make up next week.

Here are my numbers:

		My results	Comments
Type of Run	LSD	10:1s	ok
Distance	16 km	12 km	total: 207.6 km
Pace	6:48-7:48	7:04	good
Average HR	149-167	141	OK
Max HR	180	154	OK
Calories Burned		1478	total: 25863

Overall, the run was good and my pace and HR were better than expected. I'm glad I made it out.

ARHM Challenge - Run # 35

For the 2nd run in a row, I've run in the evening. This time I took my dog.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	ok
Distance	5 km	5 km	total: 195.6 km
Pace	6:48	6:39	good
Average HR	under 153	146	OK
Max HR	180	156	OK
Calories Burned		632	total: 24385

Other than my dog making me stop twice (bathroom breaks), it was a much better run than the other night.

ARHM Challenge - Run # 34

Decided to run after supper, with my buddy.

Here are my numbers:

		My results	Comments
Type of Run	Steady	10:1s	ok
Distance	7 km	7 km	total: 190.6 km
Pace	6:48	7:20	slow
Average HR	under 153	146	OK
Max HR	180	162	little high
Calories Burned		869	total: 23753

My buddy was having some issues regulating his HR, so we decided to do 10:1s instead of going steady. Either way, running after supper is tougher and it took me a while to get into it, but eventually it turned into a good run.

ARHM Challenge - Run # 33

Decided, since I was feeling tired, that I would try to do 5k steady today instead of hills or a tempo run. Either way, it didn't go well.

Here are my numbers:

		My results	Comments
Type of Run	Tempo	walked plenty	not good
Distance	5 km	2.6 km	total: 183.6 km
Pace	6:04	9:09	not good
Average HR	161-169	112	too low
Max HR	180	140	too low
Calories Burned		280	total: 22884

Right from the start, I had no legs. I tried but barely made it to 1k before walking, then a did a little further, only to walk the other half back. I'm going to skip hills this week and move on to a steady run tomorrow, giving my legs a little break.

ARHM Challenge - No Run # 5

I ended up missing my Tempo run yesterday as we only came back from out family road trip late last night. Depending on how I feel today, I may do my Tempo run instead of Hills today as it is a little shorter run.

I'm hoping to have a little write up about our family trip soon (with pictures).

ARHM Challenge - Run # 32

Made it out for day 5 in a row and this time I did my LSD run.My buddy joined me, and his girlfriend tagged along for 5 k but wasn't feeling well, so she bailed.

Here are my numbers:

		My results	Comments
Type of Run	LSD	10:1s	good
Distance	16 km	16 km	total: 181 km
Pace	6:48-7:48	7:12	good
Average HR	149-167	141	low
Max HR	180	155	great
Calories Burned		1998	total: 22604

We started off a little slow, but my buddy and I picked it up on the way back and trimmed 1:30 off our time. Great run, now to take a few days off of running to go on a family vacation.

ARHM Challenge - Run # 31

Made it out for my 4th run in a row. This time, I took my dog with me and she is starting to get better at not pulling while I run.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	5 km	5 km	total: 165 km
Pace	6:48	6:42	good
Average HR	under 153	145	low
Max HR	180	155	great
Calories Burned		624	total: 20606

Nice day for a run.

ARHM Challenge - Run # 30

Made it out today, and the weather was perfect.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	6 km	6.25 km	total: 160 km
Pace	6:48	6:36	great
Average HR	under 153	143	low
Max HR	180	155	great
Calories Burned		791	total: 19982

Never felt like I pushed and my pace was better than planned. Runs like these feel amazing.

ARHM Challenge - Run # 29

Made it out for hills today.

Here are my numbers:

		My results	Comments
Type of Run	Hills	steady	good
Distance	6 x hills	6 x hills	total: 153.75 km
Pace	6:20	6:28	OK
Average HR	161-169	148	low
Max HR	180	167	OK
Calories Burned		728	total: 19191

Energy levels were down when I started so I decided to focus on a steady pace up and down the hills (instead of pushing up and relaxing down). My pace for the hills section was 5:00/up-down, which was only 5 seconds slower than last week. That leaves me feeling good about my workout.

ARHM Challenge - Run # 28

Made it out for my Tempo run today.

Here are my numbers:

		My results	Comments
Type of Run	Tempo	steady	good
Distance	4 km	4 km	total: 148 km
Pace	6:04	5:50	great
Average HR	161-169	154	low
Max HR	180	165	OK
Calories Burned		489	total: 18463

My going out time was inline with last week's PB time, but coming back, the heat got to me and I ended up 1 min slower. Overall, I was under my goal of 6:00/km.

ARHM Challenge - Run # 27

Made it out today in perfect weather conditions. Slightly overcast with a breeze from the NE that always kept me cool.

Here are my numbers:

		My results	Comments
Type of Run	LSD	10:1	good
Distance	14 km	14 km	total: 144 km
Pace	6:48-7:48	6:52	great
Average HR	149-167	141	low
Max HR	180	159	OK
Calories Burned		1740	total: 17974

Even though my Average HR was lower than expected, my pace was very good. That means I should be able to go faster and still keep my Average HR at the bottom end of the range.

ARHM Challenge - Run # 26

Didn't make it out for my LSD run today as I was having some internal issues. Instead, I went out for my Steady run.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	4 km	4 km	total: 134 km
Pace	6:48	6:54	slow
Average HR	under 153	139	low
Max HR	180	156	OK
Calories Burned		504	total: 16234

It was very warm and my dog, who joined me on the run, was dragging behind, so I kept my pace a little slower that I wanted. Throw in the 3 stops (2 for traffic and 1 for my dog doing her business) and my average HR was lower than usual. I'm still planning on getting my LSD run in early tomorrow.

ARHM Challenge - Run # 25

Made it out today, but my left ankle really bothered me, so I didn't get a full run in.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	6 km	5km	total: 130 km
Pace	6:48	6:43	good
Average HR	under 153	148	good
Max HR	180	160	little high
Calories Burned		623	total: 15734

Probably had something to do with my last 2 runs being more intense than usual. I'm not sure if I will run tomorrow (Saturday's run) or take it off as I'm doing my LSD run on Saturday instead of Sunday this week.

ARHM Challenge - Run # 24

Made it out for hills today.

Here are my numbers:

		My results	Comments
Type of Run	Hills	steady	good
Distance	5 x hills	5 x hills	total: 125 km
Pace	6:20	6:27	better
Average HR	161-167	151	low
Max HR	180	166	OK
Calories Burned		600	total: 15111

My pace was a little faster this week as I did 5 times in 24:32 (4:55/hill). I also did a little more after for my cool down (compared to last week).

ARHM - Challenge - Run # 23

Made it out today

Here are my numbers:

		My results	Comments
Type of Run	Tempo	steady	good
Distance	4 km	4 km	total: 120.25 km
Pace	6:04	5:43	great
Average HR	161-169	156	good
Max HR	180	167	OK
Calories Burned		490	total: 14511

PB! Anytime I run 4k in under 24min, I feel that it's a personal best, but getting under 23mins, I KNOW it's a PERSONAL BEST! I set my VP on my watch to 4k in 24 min and easily beat it. The only downside of this run was that my Average HR was lower than where it should be, but I will not complain since I was faster than last week when I was within range.

Nice little workout

Decided, with my son and wife having a nap, to take my girls out on their bike while I roller bladed. It was the first time this year that I have been on my blades this season.

We ended up going for a little over 10km and we did it in about 53 mins plus a few breaks. Overall it felt good, and now that my youngest daughter is on 2 wheels (no more training wheels), she can really go fast. That left my oldest a little tired as her younger sister kept pushing her to go faster. Fun times.

ARHM Challenge - Run # 22

Made it out for my LSD run today with a couple of friends who will also be doing the Army Run.

Here are my numbers:

		My results	Comments
Type of Run	LSD	10:1s	good
Distance	12 km	12 km	total: 116.25 km
Pace	6:48-7:48	7:28	close
Average HR	149-167	145	low
Max HR	180	166	OK
Calories Burned		1467	total: 14021

Today's pace was a little slower due to this being the first time one of my friends did 10:1s for their LSD. I did decide to push hard (5:30/km) the last 500 m so that I could come in under 1:30 for total time.

ARHM Challenge - No Run # 4

I missed yesterday's run to do doing some cleanup in our shed. Not the greatest excuse, but after spending all day in the sun cleaning and sorting, I wasn't up for going for a run knowing I was doing a long run today.

ARHM Challenge - Run # 21

Went out this morning to do yesterday's run and took my dog with me.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	5 km	5 km	total: 104.25 km
Pace	6:48	6:53	close
Average HR	under 153	144	good
Max HR	180	159	OK
Calories Burned		634	total: 12554

Other than being a little humid (31) and my dog being slow (yes, she drags behind after 3k), it was a good run. The only reason my HR went up was due to a hill.

ARHM Challenge - Run # 20

Hills in 36 degree sun (humidex)! I ran into some work issues yesterday, so I did hills today. Today's run is scheduled for tomorrow.

Here are my numbers:

		My results	Comments
Type of Run	Hills	steady	good
Distance	4 x hills	4 x hills	total: 99.25 km
Pace	6:20	6:31	little slow
Average HR	161-167	154	close
Max HR	180	171	OK
Calories Burned		482	total: 11960

Made it up and down 4 times today and walked then end back. It was hot out there.

ARHM Challenge - Run # 19

Finally the heat has broken, but today it was raining.

Here are my numbers:

		My results	Comments
Type of Run	Tempo	non-stop	good
Distance	4 km	4 km	total: 95 km
Pace	6:04	5:51	great
Average HR	161-169	160	close
Max HR	180	169	OK
Calories Burned		482	total: 11478

I definitely pushed today. Did the turn in 11:12 which is very fast for me and lost a min coming back, but managed to keep my HR up (like I had a choice!). Overall, great run after those horrible runs last week.

ARHM Challenge - Run # 18

Made it out today to do my LSD run.

Here are my numbers:

		My results	Comments
Type of Run	10:1	1 extra min walk	not good
Distance	10 km	9 km	total: 90 km
Pace	6:48-7:48	6:59	OK
Average HR	149-167	150	OK
Max HR	180	165	OK
Calories Burned		386	total: 10911

then I walked:

		My results	Comments
Type of Run	10:1	walking	not good
Distance	10 km	1 km	total: 91 km
Pace	6:48-7:48	???	not godod
Average HR	149-167	124	too low
Max HR	180	141	too low
Calories Burned		85	total: 10996

As you can see, I didn't make it through as the heat was getting to me the last km. Got through most of it and was feeling pretty good. Just need to get use to this heat.

ARHM Challenge - No Run #3

Was suppose to make it out yesterday for an easy Steady run, but after hosting a yard sale all morning we were all pretty wiped when we got home. Most of us had a nap, so time ran short on the run.