Updated HR Zones

Decided that since I'm in better shape now after finishing a half marathon, that I would investigate where my HR zones are at.

Percentile	Old range	New range
60	137	112
70	148	130
80	159	149
90	170	167
100	180	186

Run Type	Time/km	HR
Tempo	6:05	161-167
Steady	6:48	under 153
LSD	6:48-7:30	149-167
Speed	5:14	181-184
Race Pace	6:24

I have to say, it is easy to get confused about your HR zones as many people calculate it differently. I do like these ranges and they will definitely change my runs.

Ouch!

Well today I'm a little stiff. I wasn't so bad when I woke up this morning, but the 1 hour commute left my legs feeling stiff and sore. I guess that means I pushed hard yesterday, otherwise, had I taken it easy, I probably wouldn't hurt so much today.

NCHM Challenge - RUN DAY

I made it out and I finished it!

Here are my numbers

		My results	Comments
Type of Run	10:1	14:1	good
Distance	21.1 Km	21.1 Km	total: 424.1 km
Pace	6:24	6:38	OK
Average HR	148-159	160	OK
Max HR	180	171	high
Calories Burned		2569	total: 52166

First off, my time of 2:19:54 is a PERSONAL BEST! So I'm very happy for that. At 12k I was 4 min ahead of the 2:20 goal and it was looking like I may be able to finish in 2:15. Unfortunately, things went down hill from there. I became tired very fast, so my pace slowed down, but I still managed to keep doing 14:1s. It was also cold, especially with all the sweat pouring off of me.

Overall, I'm very glad I did it, and I did it faster than any other half marathon. Now to take some time off, to give my hip some much needed rest, and then plan for my next half. Hopefully for that one, I will set a goal of running it without walking.

NCHM Challenge - Run # 68

Made it out for my last run before the Half Marathon.

Here are my numbers

		My results	Comments
Type of Run	Steady	Tempo	great
Distance	3 Km	3 Km	total: 403 km
Pace	7:19	5:51	very fast
Average HR	137-148	160	high
Max HR	180	169	high
Calories Burned		363	total: 49597

Even though today is suppose to be an easy day, I decided to see if I can push myself and have a good run. Well I did, and my pace was very fast for that short of a distance (PB I think). My HR was high, due to the speed, but my Max HR didn't shoot up very high considering I was pushing.

Overall, I feel good about tomorrow's run and I may even have a PB!

NCHM Challenge - Run # 67

Despite the warm weather, I made out today for a run.

Here are my numbers

		My results	Comments
Type of Run	Steady	1 min walking	ok
Distance	6 Km	6 Km	total: 400 km
Pace	7:19	6:32	good
Average HR	137-148	153	high
Max HR	180	164	ok
Calories Burned		731	total: 49234

As you can see my pace was fast which meant my average HR was high. I was actually faster for the 1st 3k (18:30) but the run became difficult after that and I walked for 1 min at 28:30. My 2nd 3k was much slower (partly due to walking and partly due to being tired) but I still finished in good time.

NCHM Challenge - Run # 66

Well, in the heat yesterday (+30 C) I tried to make it out for my last long run before the event.

Here are my numbers

		My results	Comments
Type of Run	Steady	various walking	not great
Distance	10 Km	4 Km	total: 394 km
Pace	7:19	7:03	not good
Average HR	137-148	???	see below
Max HR	180	???	see below
Calories Burned		480	total: 48503

At about 2k out I was feeling good despite the heat, but by 3k I was done.I started walking at 3.5k and by 4k I could not run/jog any more. Because I walked home from 4k (another 1.5k) I don't have good numbers for my HR, and my calories is a best guess for that distance. Only 2 more runs before the event, thankfully they are calling for cooler temperatures the day of the event.

At the moment I'm starting to get worried as my motivation to run is just not there. I'm thinking 18 weeks of training is too long as weeks 10-15 were good, but the past few have not been. I may need to re-vamp my training schedule for the next one so that I can peak at the right time and not fade out in the end like I seem to be doing right now. Hopefully everything goes well on Sunday.

Timmins Road Trip Recap

Spent the past weekend up in Timmins ON with family. I've never been there, so it was nice to get away and see a different part of this province/country.

Before we got there on Friday, they had a pretty big forest fire nearby where the water bombers were picking up their water on the lake right in front of my relatives house. My uncle had several videos of the planes going right over his house that he showed us when we got there. On Friday afternoon, the fire had sparked up again and a few of the water bombers made a few passes over the lake to get some water for the fire.

I have some videos of the planes on the lake, but not sure how to upload it. Here's a link of someone's video from the day before.

Water Bomber over Porcupine


On Saturday we went up to Cochrane ON to see Polar Bears at an exhibition. On our way we saw a bear cub on the side of the road. We also say another on the way back at a different spot. Cool to see live bears on the side of the road, but no way was I getting out of my truck for a close up.

At the Polar Bear site, there is a wading pool that you can go into and "swim" with the Polar Bear while he/she eats. The pool is separated by a thick glass, so there is no danger of being attacked/eaten by the bear. It felt pretty amazing being inches from a polar bear.

Then on Sunday, we went out the the Timmins Airport and since my uncle works there, we managed to get right on the tar mat to see the water bombers.

And my kids and I went up into the plane and saw all the controls.

They also had an opportunity to see the "Bird Dog" plane, which is the lookout plane for the bombers at the fire site.

Later that day we went to a Provincial park for the rest of the day and enjoyed the beautiful weather we had.

All in all, it was a wonderful weekend, full of life experiences for everybody.