Wednesday, March 31, 2010
National Capital Half Marathon update
I received an e-mail yesterday stating that the National Capital Half Marathon was FULL and it is still 2 months away. I'm very glad I signed up when I did.
NCHM Challenge - Run # 40
Today was hills and with the number increasing, I've been thinking of finding a different hill. Either one that was closer, or shorter so that my total time doesn't hit over 1hr, as it is frowned upon at work to be away from your desk for longer than that several days a week. So I managed to find one that was 1k away and only 60m shorter (each way) with a more consistent incline.
Here are my numbers
With doing a 1k warm up and 700m cool down, my HR barely made it into the required range, but my Max HR hit a good number while I was going up the hills. I managed to have a 4:16 time for each up and down of the hill (6:10/km) so that was a decent time.
Here are my numbers
| My results | Comments | ||
| Type of Run | Hills | non-stop | OK |
| Distance | 5 Hills | 5 Km | total: 196.63 km |
| Pace | 6:36 | ??? | see below |
| Average HR | 148-159 | 149 | see below |
| Max HR | 180 | 173 | expected |
| Calories Burned | 617 | total: 24544 |
With doing a 1k warm up and 700m cool down, my HR barely made it into the required range, but my Max HR hit a good number while I was going up the hills. I managed to have a 4:16 time for each up and down of the hill (6:10/km) so that was a decent time.
Tuesday, March 30, 2010
NCHM Challenge - Run # 39
Made it out today for a Tempo run.
Here are my numbers
Well, I felt like I pushed today, and my numbers confirmed it, especially my Max HR. My pace for the 2.75k Tempo part was 5:54/km which is very fast for me. Overall, it was a little difficult and my legs were a little tired from Sunday's LSD run, but I made it through in great time.
Here are my numbers
| My results | Comments | ||
| Type of Run | Tempo | non-stop | OK |
| Distance | 4 km | 4 Km | total: 191.63 km |
| Pace | 6:36 | 6:10 | great |
| Average HR | 148-159 | 159 | OK |
| Max HR | 180 | 210 | high |
| Calories Burned | 477 | total: 23927 |
Well, I felt like I pushed today, and my numbers confirmed it, especially my Max HR. My pace for the 2.75k Tempo part was 5:54/km which is very fast for me. Overall, it was a little difficult and my legs were a little tired from Sunday's LSD run, but I made it through in great time.
Winner
I just received word that I'm a winner of a Cookbook! The book is called "Spice Up Your Life," by Bindu Grandhi, and the site that I won this book on is health site that I read daily called Live Lighter.
I read the following review of the cookbook and was very interested in purchasing the book. So when Stephanie, at LiveLighter.org, announced a draw for this cookbook, I made sure to put my name in the draw. Lucky for me, I was chosen.
Now I will await the book and once I try a few recipes, I will gladly put up my thoughts and comments on them.
I read the following review of the cookbook and was very interested in purchasing the book. So when Stephanie, at LiveLighter.org, announced a draw for this cookbook, I made sure to put my name in the draw. Lucky for me, I was chosen.
Now I will await the book and once I try a few recipes, I will gladly put up my thoughts and comments on them.
Sunday, March 28, 2010
NCHM Challenge - Run # 38
First off, I changed my battery in my HR monitor strap and it helped. Second, there was a strong head wind going out, which kinda left me feeling not to interested in running so I went out slow. Third, had some pain in my right heel, right quad and right hip throughout the run. Nothing major, nor consistent, just every now and then I would feel something for a few seconds and then it was gone. Other than all that, made it out and it was a decent run.
Here are my numbers
I managed to have a much faster come back time without bringing up my HR. The new battery meant my Max HR wasn't some very high number.
Here are my numbers
| My results | Comments | ||
| Type of Run | LSD | 10:1 | OK |
| Distance | 12 km | 12 Km | total: 187.63 km |
| Pace | 7:19 | 7:19 | great |
| Average HR | 137-148 | 138 | great |
| Max HR | 180 | 149 | great |
| Calories Burned | 1429 | total: 23450 |
I managed to have a much faster come back time without bringing up my HR. The new battery meant my Max HR wasn't some very high number.
Saturday, March 27, 2010
NCHM Challenge - Run # 37
Made it out today.
Here are my numbers
For some odd reason, my HR started up high and I could never get it down. Other than that, it was a good run.
Here are my numbers
| My results | Comments | ||
| Type of Run | Steady | non-stop | great |
| Distance | 4 km | 4 Km | total: 175.63 km |
| Pace | 7:19 | 7:11 | ok |
| Average HR | 137-148 | 152 | little high |
| Max HR | 180 | 191 | little high |
| Calories Burned | 498 | total: 22021 |
For some odd reason, my HR started up high and I could never get it down. Other than that, it was a good run.
Thursday, March 25, 2010
National Capital Half Marathon update
I finally registered for the Half Marathon at this year's National Capital Race Weekend. After looking at their web page, I realized that the half marathon was already over 90% full, with 2 months still before the race. I figured since I'm training for it and have full intentions on running it, I might as well sign up before it fills up. Keep in mind that over 90% of 10,500 runners is a lot, and that number is higher than the last time I ran this race 2 years ago (9,000). That is a lot of people running side by side.
NCHM Challenge - Run # 36
Today was windy!
Here are my numbers
I knew something was up with my HR monitor even before I started. As I made my way across an intersection to where I start my 5k route, my HR was very high. I then stopped and it wouldn't go down. So I said that I wouldn't worry about my HR readings for this run. Within 25m of starting, my HR monitor strap became loose and fell to around my stomach. So I left it there for the complete run, never know how my heart was working. Thankfully it was an easy run, with an easy pace, so it's not a big deal.
Here are my numbers
| My results | Comments | ||
| Type of Run | Steady | non-stop | great |
| Distance | 5 km | 5 Km | total: 171.63 km |
| Pace | 7:19 | 7:23 | ok |
| Average HR | 137-148 | ??? | see below |
| Max HR | 180 | ??? | see below |
| Calories Burned | 606 | total: 21523 |
I knew something was up with my HR monitor even before I started. As I made my way across an intersection to where I start my 5k route, my HR was very high. I then stopped and it wouldn't go down. So I said that I wouldn't worry about my HR readings for this run. Within 25m of starting, my HR monitor strap became loose and fell to around my stomach. So I left it there for the complete run, never know how my heart was working. Thankfully it was an easy run, with an easy pace, so it's not a big deal.
Wednesday, March 24, 2010
NCHM Challenge - Run # 35
Today was hills!
Here are my numbers
My average time for each hill rep was 4:50 which is 10 seconds faster than last week. That is very good. Even my Max HR was that high considering I was trying to push going up the hills.
Here are my numbers
| My results | Comments | ||
| Type of Run | Hills | non-stop | great |
| Distance | 4 hills | 6.23 Km | total: 166.63 km |
| Pace | 6:36 | 6:45 | see below |
| Average HR | 148-159 | 149 | ok |
| Max HR | 180 | 183 | little high |
| Calories Burned | 781 | total: 20917 |
My average time for each hill rep was 4:50 which is 10 seconds faster than last week. That is very good. Even my Max HR was that high considering I was trying to push going up the hills.
Tuesday, March 23, 2010
NCHM Challenge - Run # 34
Even though the weather is not nice today (cold and raining), I still made it out for my Tempo run.
Here are my numbers
Same run as last week except this time I made it through without too much difficulty. Did 2.75km at a 5:59/km pace. Very happy, but now my right hamstring is feeling a little tight. I've stretched it a few times now and hopefully it will feel better before tomorrow.
Here are my numbers
| My results | Comments | ||
| Type of Run | Tempo | non-stop | great |
| Distance | 4 Km | 4 Km | total: 160.4 km |
| Pace | 6:36 | 6:12 | great |
| Average HR | 148-159 | 160 | ok |
| Max HR | 180 | 191 | high |
| Calories Burned | 482 | total: 20136 |
Same run as last week except this time I made it through without too much difficulty. Did 2.75km at a 5:59/km pace. Very happy, but now my right hamstring is feeling a little tight. I've stretched it a few times now and hopefully it will feel better before tomorrow.
Monday, March 22, 2010
Reality check
All because of you,
I believe in angels.
Not the kind with wings,
No, not the kind with halos,
The kind that bring you home,
When home becomes a strange place.
Rise Against - The Good Left Undone
Heard this song lyric yesterday while running. I've heard this song many times before (one of my favourite bands), but yesterday, hearing this specific part, really stuck with me. Even today it is still with me.
Not sure exactly why, but this lyric really made me think of my wife. Probably because if I ever needed someone to bring me back "home," I know she would be there for me.
Appreciate what you have. Hopefully she knows I do.
I believe in angels.
Not the kind with wings,
No, not the kind with halos,
The kind that bring you home,
When home becomes a strange place.
Rise Against - The Good Left Undone
Heard this song lyric yesterday while running. I've heard this song many times before (one of my favourite bands), but yesterday, hearing this specific part, really stuck with me. Even today it is still with me.
Not sure exactly why, but this lyric really made me think of my wife. Probably because if I ever needed someone to bring me back "home," I know she would be there for me.
Appreciate what you have. Hopefully she knows I do.
Sunday, March 21, 2010
NCHM Challenge - Run # 33
It's Sunday, so that means it's LSD run day!
Here are my numbers
Incredible run. My pace was faster than expected, including walking time, but my Average HR was below the range, meaning I could have went faster. My Max HR hit high, but I was really watching it and I never saw it hit that high, so it must have been a one time occurrence. Either way, all was good.
Here are my numbers
| My results | Comments | ||
| Type of Run | LSD | 10:1s | great |
| Distance | 10 Km | 10 Km | total: 156.4 km |
| Pace | 7:19 | 7:11 | little fast |
| Average HR | 137-148 | 136 | great |
| Max HR | 180 | 180 | high |
| Calories Burned | 1214 | total: 19654 |
Incredible run. My pace was faster than expected, including walking time, but my Average HR was below the range, meaning I could have went faster. My Max HR hit high, but I was really watching it and I never saw it hit that high, so it must have been a one time occurrence. Either way, all was good.
Saturday, March 20, 2010
NCHM Challenge - Run # 32
Made it out early this morning for my Steady run.
Here are my numbers
I went a little farther than planned today and now I've almost made up the distance I missed in the only run I haven't done for this training. I also added a few little hills to today's run and went faster than expected which put my HR off.
Here are my numbers
| My results | Comments | ||
| Type of Run | Steady | steady | great |
| Distance | 3 Km | 4.3 Km | total: 146.4 km |
| Pace | 7:19 | 6:54 | fast |
| Average HR | 137-148 | 157 | high |
| Max HR | 180 | 245 | too high |
| Calories Burned | 535 | total: 18440 |
I went a little farther than planned today and now I've almost made up the distance I missed in the only run I haven't done for this training. I also added a few little hills to today's run and went faster than expected which put my HR off.
Thursday, March 18, 2010
NCHM Challenge - Run # 31
Decided to do a different route today, one that involved 2 hills.
Here are my numbers
What an easy run.I really don't understand how my Max HR can be so high since I never struggled or felt like I was pushing at any time during the run. I do have to say that I could have been a little faster in order to increase my Average HR a little. Just knowing that I was faster than planned and it required less energy, is all good.
Here are my numbers
| My results | Comments | ||
| Type of Run | Steady | steady | great |
| Distance | 5 Km | 5 Km | total: 142.1 km |
| Pace | 7:19 | 7:12 | good |
| Average HR | 137-148 | 138 | very good |
| Max HR | 180 | 215 | too high |
| Calories Burned | 615 | total: 17905 |
What an easy run.I really don't understand how my Max HR can be so high since I never struggled or felt like I was pushing at any time during the run. I do have to say that I could have been a little faster in order to increase my Average HR a little. Just knowing that I was faster than planned and it required less energy, is all good.
Wednesday, March 17, 2010
NCHM Challenge - Run # 30
Well, today was the first day of Hill training and I have a decent hill near my work, so I made it out. The interesting thing is that during my warm up and cool down I go down and up an even better hill. Unfortunately getting to that hill would not provide enough warm up/cool down and I would have to cross an intersection each time. So I don't use that hill, it just makes for a harder cool down.
Here are my numbers
As you can see, my pace was off. Keep in mind that this is the average pace for my complete run, where 2.3k was hills and 3.3k was warm up and cool down. My time for going up and down the hill was 5:00 and my pace was 6:35/km which is exactly where it should be. Because I did more slow pace running, my Average HR was a little low, but trust me, it was up there when I was going up the hills, as you can tell my the Max HR. Overall, this is the longest and furthest I've run non-stop during this training.
Here are my numbers
| My results | Comments | ||
| Type of Run | Hills | steady | great |
| Distance | 3 hills | 5.6 Km | total: 137.1 km |
| Pace | 6:36 | 6:46 | see below |
| Average HR | 148-159 | 147 | see below |
| Max HR | 180 | 206 | too high |
| Calories Burned | 680 | total: 17290 |
As you can see, my pace was off. Keep in mind that this is the average pace for my complete run, where 2.3k was hills and 3.3k was warm up and cool down. My time for going up and down the hill was 5:00 and my pace was 6:35/km which is exactly where it should be. Because I did more slow pace running, my Average HR was a little low, but trust me, it was up there when I was going up the hills, as you can tell my the Max HR. Overall, this is the longest and furthest I've run non-stop during this training.
Tuesday, March 16, 2010
NCHM Challenge - Run # 29
#$%#@$^@#. Not a good run. I think with the beautiful weather (+8 C) today and the fact that I was running in shorts and a long sleeve running shirt, I was over anxious for a good run and started too fast.
Here are my numbers
At 1.55k into my Tempo run I was really feeling it so I walked for about 15 seconds. Then about 3 minutes later I walked again for about 15 seconds. Finally I made it back without walking. The tempo part of the run was done in 5:45/km which was fast for me, so that probably was the cause for the needed walk. Oh well, 28 good runs before my 1st not so good run isn't all that bad.
Here are my numbers
| My results | Comments | ||
| Type of Run | Tempo | ?? | see below |
| Distance | 4 Km | 4 Km | total: 131.5 km |
| Pace | 6:36 | 6:24 | good |
| Average HR | 137-148 | 149 | little high |
| Max HR | 180 | 208 | too high |
| Calories Burned | 486 | total: 16610 |
At 1.55k into my Tempo run I was really feeling it so I walked for about 15 seconds. Then about 3 minutes later I walked again for about 15 seconds. Finally I made it back without walking. The tempo part of the run was done in 5:45/km which was fast for me, so that probably was the cause for the needed walk. Oh well, 28 good runs before my 1st not so good run isn't all that bad.
Sunday, March 14, 2010
NCHM Challenge - Run # 28
Went out today for my LSD run.
Here are my numbers
Other than a very strong head wind for the first 4k of the run, it was a very good run. because I mis-calculated my running distance, I ended up run an extra 0.5km instead of walking in the cool windy weather.
Here are my numbers
| My results | Comments | ||
| Type of Run | LSD | 10:1s | good |
| Distance | 10 Km | 10.5 Km | total: 127.5 km |
| Pace | 7:19 | 7:28 | good |
| Average HR | 137-148 | 145 | good |
| Max HR | 180 | 159 | good |
| Calories Burned | 1235 | total: 16124 |
Other than a very strong head wind for the first 4k of the run, it was a very good run. because I mis-calculated my running distance, I ended up run an extra 0.5km instead of walking in the cool windy weather.
Friday, March 12, 2010
NCHM Challenge - Run # 27
Even though today I wasn't suppose to run, I have other obligations tomorrow, so I went out. Also, today makes it 4 days in a row running, which hasn't happened too often for me.
Here are my numbers
Today's route included 3 hills, 1 of them being considered good enough to train for hills, so that is probably why my Max HR was high. Other than that, my average HR is staying low during these easy runs, and that is a great thing.
Here are my numbers
| My results | Comments | ||
| Type of Run | Steady | steady | good |
| Distance | 3 Km | 3 Km | total: 117 km |
| Pace | 7:19 | 7:21 | good |
| Average HR | 137-148 | 141 | good |
| Max HR | 180 | 182 | high |
| Calories Burned | 356 | total: 14889 |
Today's route included 3 hills, 1 of them being considered good enough to train for hills, so that is probably why my Max HR was high. Other than that, my average HR is staying low during these easy runs, and that is a great thing.
Thursday, March 11, 2010
NCHM Challenge - Run # 26
Made it out for a Steady run today and early on my legs were tired and sore.
Here are my numbers
Other than my Max HR being high, everything else was fine and my tired sore legs were good to go for the whole run.
Here are my numbers
| My results | Comments | ||
| Type of Run | Steady | steady | good |
| Distance | 4 Km | 4 Km | total: 114 km |
| Pace | 7:19 | 7:11 | good |
| Average HR | 137-148 | 141 | good |
| Max HR | 180 | 177 | high |
| Calories Burned | 474 | total: 14533 |
Other than my Max HR being high, everything else was fine and my tired sore legs were good to go for the whole run.
Wednesday, March 10, 2010
NCHM Challenge - Run # 25
Made it out again today for another Tempo run. Since it was scheduled to be shorter, I thought I would challenge myself to see if I can do the Tempo part in under 5:50/km.
Here are my numbers
Very good run on a very nice day. I managed to do the 1.8k Tempo section at 5:39/km which was better than planned. It was getting a little hard the last 500m though, but I pushed through it.
Here are my numbers
| My results | Comments | ||
| Type of Run | Tempo | steady | good |
| Distance | 3 Km | 3 Km | total: 110 km |
| Pace | 6:36 | 6:04 | good |
| Average HR | 148-159 | 154 | good |
| Max HR | 180 | 177 | high |
| Calories Burned | 360 | total: 14059 |
Very good run on a very nice day. I managed to do the 1.8k Tempo section at 5:39/km which was better than planned. It was getting a little hard the last 500m though, but I pushed through it.
Tuesday, March 9, 2010
NCHM Challenge - Run # 24
Went out for a Tempo run today.
Here are my numbers
Today was the farthest I've gone non-stop. I managed to do 1.25k warm up/cool down and 3.75k at 6:04/km. It was getting hard, but I pushed through it. My HR showed (both average and max) that I was pushing today, but I'm happy with the results.
Here are my numbers
| My results | Comments | ||
| Type of Run | Tempo | steady | good |
| Distance | 5 Km | 5 Km | total: 107 km |
| Pace | 6:36 | 6:20 | good |
| Average HR | 148-159 | 159 | ok |
| Max HR | 180 | 198 | high |
| Calories Burned | 599 | total: 13699 |
Today was the farthest I've gone non-stop. I managed to do 1.25k warm up/cool down and 3.75k at 6:04/km. It was getting hard, but I pushed through it. My HR showed (both average and max) that I was pushing today, but I'm happy with the results.
Sunday, March 7, 2010
NCHM Challenge - Run # 23
Went out this morning for a LSD run with my dog.
Here are my numbers
Other than going too slow and my average HR being below my target range, it was a good run. Hard to believe I'm at a point with my HR that I can start running a little faster on these LSD runs to get it where it needs to be. Before losing weight, this exact run would have had me in the high 140s to low 150s. It's all good.
Here are my numbers
| My results | Comments | ||
| Type of Run | LSD | 10:1s | good |
| Distance | 9 Km | 9 Km | total: 102 km |
| Pace | 7:19 | 7:29 | ok |
| Average HR | 137-148 | 135 | ok |
| Max HR | 180 | 150 | great |
| Calories Burned | 1061 | total: 13100 |
Other than going too slow and my average HR being below my target range, it was a good run. Hard to believe I'm at a point with my HR that I can start running a little faster on these LSD runs to get it where it needs to be. Before losing weight, this exact run would have had me in the high 140s to low 150s. It's all good.
Saturday, March 6, 2010
NCHM Challenge - Run # 22
Made it out early today for a Steady run with my dog.
Here are my numbers
Very good run.
Here are my numbers
| My results | Comments | ||
| Type of Run | Steady | non-stop | good |
| Distance | 4 Km | 4 Km | total: 93 km |
| Pace | 7:19 | 7:15 | good |
| Average HR | 137-148 | 143 | great |
| Max HR | 180 | 167 | good |
| Calories Burned | 487 | total: 12039 |
Very good run.
Friday, March 5, 2010
NCHM Challenge - Run # 21
Since I didn't make it out for a run yesterday (work lunch function), I made it up today. I was suppose to do a 3k steady run, but decided to do 4k instead, to make up a bit for the restaurant food I've been eating lately.
Here are my numbers
Other than my Max HR being high, the run was perfect. The weather was beautiful and it took me until almost 20 mins before breaking a sweat.
Here are my numbers
| My results | Comments | ||
| Type of Run | Steady | non-stop | good |
| Distance | 3 Km | 4 Km | total: 89 km |
| Pace | 7:19 | 7:20 | great |
| Average HR | 137-148 | 140 | great |
| Max HR | 180 | 190 | little high |
| Calories Burned | 474 | total: 11552 |
Other than my Max HR being high, the run was perfect. The weather was beautiful and it took me until almost 20 mins before breaking a sweat.
Wednesday, March 3, 2010
NCHM Challenge - Run # 20
Went out today and did the same run as yesterday. The only difference is that my warm up/cool down was a little short (1.15k instead of 1.25k).
Here are my numbers
My tempo distance was 2.85km today and I did it at a 5:59/km pace, which is better than yesterday. I decided today that I would not go out as fast and try to maintain a more consistent pace over the distance, and I feel like I succeeded, even though it was getting tough the last 750m. I also forgot to mention that I changed my weight on my watch to reflect my current weight, so my calories burned are now a little lower each run.
Here are my numbers
| My results | Comments | ||
| Type of Run | Tempo | non-stop | good |
| Distance | 4 Km | 4 Km | total: 85 km |
| Pace | 6:36 | 6:16 | better |
| Average HR | 148-159 | 152 | great |
| Max HR | 180 | 164 | great |
| Calories Burned | 486 | total: 11078 |
My tempo distance was 2.85km today and I did it at a 5:59/km pace, which is better than yesterday. I decided today that I would not go out as fast and try to maintain a more consistent pace over the distance, and I feel like I succeeded, even though it was getting tough the last 750m. I also forgot to mention that I changed my weight on my watch to reflect my current weight, so my calories burned are now a little lower each run.
Tuesday, March 2, 2010
NCHM Challenge - Run # 19
What a beautiful day for a run. +4 degrees Celsius out there, and for March, that is nice.
Here are my numbers
Even though the weather was nice and there was no wind, I had a little difficulty with today's run. I managed to do 1.25k warm up/cool down and 2.75k @ 6:00/km which is good, but I felt like I was struggling a bit. My Max HR showed me that I was pushing it a bit, but my average was right in line with this type of run. Tomorrow is the same exact run, so I will see how that one goes.
Here are my numbers
| My results | Comments | ||
| Type of Run | Tempo | non-stop | good |
| Distance | 4 Km | 4 Km | total: 81 km |
| Pace | 6:36 | 6:20 | good |
| Average HR | 148-159 | 155 | great |
| Max HR | 180 | 184 | high |
| Calories Burned | 489 | total: 10592 |
Even though the weather was nice and there was no wind, I had a little difficulty with today's run. I managed to do 1.25k warm up/cool down and 2.75k @ 6:00/km which is good, but I felt like I was struggling a bit. My Max HR showed me that I was pushing it a bit, but my average was right in line with this type of run. Tomorrow is the same exact run, so I will see how that one goes.
Monday, March 1, 2010
Health Numbers update
Yesterday I weighed myself for the first time since ending the Master Cleanse. I also took my Blood Pressure numbers since I've re-started taking my meds. For my weight, I have gained 4.5 pounds back in 13 days, which isn't that bad considering I am now eating. I do feel that last week was a bad cheating week, since every night I sat and watched the Olympics and when I sit in front of the TV, I tend to snack. The goal from this point on (now that the Olympics are done) is to get away from the TV as much as possible and stop snacking at night.
As for my BP, the numbers dropped about 4 points on each side, since ending the MC. The only thing that went up a bit was my average heart rate, but that doesn't concern me all that much.
Overall, I'm happy where my numbers stand and look to continue slowly dropping them each week.
As for my BP, the numbers dropped about 4 points on each side, since ending the MC. The only thing that went up a bit was my average heart rate, but that doesn't concern me all that much.
Overall, I'm happy where my numbers stand and look to continue slowly dropping them each week.
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