Tag: training plan

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Health

10K runner – week two

Monday – Rest and some cooking and cleaning around the house.

Tuesday – Another physio appointment. My shoulder is also acting up so now I have exercises for my wrist and my shoulder and reminders on the importance of posture!

Week 2 Day 2 of the 10k Runner app.

Total time:  28 minutes Total Distance:  3.1 km Pace: 8:58 min/km

Wednesday – Long day out with my dad for the TFC-Impact game and TFC won! Woohoo!

ahhh white wine in a plastic cup
ahhh white wine in a plastic cup

Thursday – More physio. I can’t do yoga or anything yet but I stumbled across this routine that I thought I would add to my day for the next two weeks – doing it twice a day, once mid-day at work and once at home before bed.

BUT I did want to run today, the evening just got away from me and I didn’t even end up getting to sleep until almost 12 🙁 Which means of course I have to run Friday – Saturday – Sunday to make my 4 runs a week minimum goal!

Friday – I wore my “fast” shoes today. The Saucony Cortana 3s. I’m still trying to get used to them – they have a much smaller heel drop than my usual shoes.

Week 2 Day 3 of the 10k Runner app.

Total time:  31 minutes Total Distance:  3.5 km Pace:  8:57 min/km

Saturday – Saturday was a whole lot of running around. We went and got some craft things at Michael’s for Q and I and some new clothes for Toby. Then a swimming lesson for Q and a soccer game for my dad and I. Oh and after that I had to do all the packing!

Week 3 Day 1 of the 10k Runner app.

Total time:  26 minutes Total Distance:  3 km Pace: 8:34 min/km

Sunday – I didn’t want to run! I wanted to sleep in! Q was at my parents’ house but I had to run to get my four runs in on the week so I did. Week 3 Day 2 of the 10k Runner app. I forgot to start my watch in time so the first 5 minute walk were just an estimate. In the cool wet rain!

Total time:  26 minutes Total Distance:  3 km Pace: 8:44 min/km

Sunday was also the weigh in the other dietbet I’m in.  it was hard but I’m happy to say I made this dietbet’s challenge – now of course, I know myself and we’re off on a family vacation so I am going to try and be reasonable! Keep up with the running and the posture thing and cut myself a little slack on the food.

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Health

10K runner – week one

 

Eek! I wanted to post this last week but had to go and find the picture I wanted 🙂

Last Sunday, June 14, 2015, I ran 15k on Toronto Island. That isn’t pretty impressive except for the fact that I think I ran about 5 km total in May and maybe 15 total in April. But I had signed up for the Nike Women’s 15k Toronto ages ago and, well, really wanted that necklace.

Nike + Tiffany & Co.
Nike + Tiffany & Co.

And I promised myself that if I did it and didn’t die or end up hating myself afterwards I’d regroup and move on. So I did.

Monday – Week 1 Day 1 of the 10k Runner app.

I think the app cost about $5 and it sets out three runs a week for 14 weeks for a total of 42 runs. I know I can run 10k BUT what I want to work on is consistency and, maybe, getting rid of the intervals – right now I still mostly run/walk (so I ran the 15k last week as running 5 minutes, walking 1) and I thought I should finally try to get rid of that. So we’ll see how it goes.

I’m also still recovering from a soccer injury to my wrist right now so I’m not able to do any yoga or strength work involving my arms. So for now at least, just the running. Oh and I’m aiming to run 4-5 times a week and not three like the app says SO the titles of these threads will follow my Monday to Sunday week and not the app’s ‘weeks’. So Monday was week 1 day 1.

Total time: 25 minutes Total Distance: 2.6 km Pace: 9:38 min/km

Tuesday – Week 1 Day 2 of the 10k Runner app. Went out at 9 pm which in and of itself is pretty impressive I think 🙂

Total time: 30 minutes Total Distance: 3.2 km Pace: 9:22 min/km

Wednesday – rest day!

Thursday – I had a physio appointment today. My wrist is getting better and I was given some exercises to do to start strengthening it. She said I should still hold off on strength training and yoga. Hopefully I’ll get the go ahead soon!

Friday – Week 1 Day 3.

Total time: 30 minutes Total Distance: 3.3 km Pace: 9:05 min/km – not sure where that improvement came from but it was nice to see!

Saturday – Busy busy family day! It was nice to go out with Q to a birthday party and stick to my eating plan.

Sunday – Week 2 Day 1

Total time: 28 minutes Total Distance: 3 km Pace: 9:19 min/km

Sunday – June 21 this time – was also the weigh in for a dietbet I’m in.  The idea is to lose 4% of your weight in 4 weeks. I was actually in two. One that ended on Sunday June 21 and one that ends Sunday June 28. I’m happy to say I made this dietbet’s challenge – now to keep it off for one more week!

Next week, I’ll try to run at least 4 times again and ideally 5, especially as I’m still not allowed to do anything that requires pushing, pulling, lifting or moving weights or applying any pressure on my wrist!

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Health

Day 2…

saw this on facebook today:

http://fellowflowers.com/
http://fellowflowers.com/

It’s exactly what I needed to see today. March 2, 2015 was my “day 1” – which is why this post, on March 3, is called “Day 2.” I’m not sure how many “day 1s” I’ve had but I know it’s been a lot. But I know that having one more is better than not having another one at all.

I’m back to being close to my heaviest weight in recent memory and haven’t run in ages (3.25 km on February 11 in case you’re interested). My mid-February half in New Hampshire was postponed and I will DNS Around the Bay at the end of March. Both these things actually make me sad so I figured maybe I actually like this running thing (despite thinking that running is stupid) BUT the thought of jumping back in where I left off was way out of the question.

I thought about what my main goal is – and it’s to become healthier. And to do that I have to stop, uhm, stopping. So I thought I’d go back, way back, to the beginning. Start small in order to build the consistency; to make this a true habit. It’s always been a chore and I want to see if I can finally stop being my usual lazy self. I dug out the learn to run plan I did aeons ago but then realised that I’d do better if it was easier to follow (the plan I have is on a word document chart I made up in 2007 or something). Everyone always recommends the Couch to 5K program to new runners so I downloaded that. And did Week 1 Day 1 today 😀

My plan is to never go more than 2 days without running and to finish the whole program before our trip on May 3. It should be doable. I’ll let you know!

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Health

Scotiabank training – week 1 (of 12)

So here’s last week’s plan in brief and how I did:

Monday – rest – no problems here

Tuesday – easy run – on treadmill after soccer

Wednesday – tempo run in the morning. I went a little fast I think but over all pretty good. Lots of lengths at swimming which was great.

Thursday – easy run; skipped it thanks to heavy legs so went to the local pool with Q instead

Friday – rest – yippie! another completely successful day 😉

Saturday – oh my goodness. I went to that class at energia athletics. It’s called “iron core.” It’s like an ab-intensive yoga-kinda class. I thought I was gonna puke for large portions of it. Once I got home and ate a little and had a shower I signed up for next Saturday 🙂

Sunday – Intervals – woohoo I really think I had a great first session of my 800m intervals. I did them a little fast so I’ll have to watch that in order to be able to hold the speed for a kilometre intervals that I’m supposed to do this week!

Monday – this should really be in the week 2 list but I moved the week 1 long run to today because it’s a holiday. I’m waiting out the humidity and thunderstorm watch that we’re currently under.

Edited to add: managed 10km in 26c + 80% humidity plus another kilometre as a cool down so that’s: 30km on the week (plus a day)

Total kms on the week: 19km and hopefully 10-13 more for my long run today.

Pre-DC half-marathon in April 2014
Pre-DC half-marathon in April 2014

And here’s the week 2 plan:

Tuesday – tempo run in the morning. No soccer today because my dad and I are going to the FIFA U-20 Women’s World Cup. Finland plays Korea at 5 pm and Canada plays Ghana at 8 pm. Wheeee

Wednesday – short easy run in the morning and swim class in the evening

Thursday – short easy run – just getting time on my feet

Friday – 1km intervals – I’m a little nervous!

Saturday – that iron core ab class again

Sunday – short easy run

Categories
Health

Scotiabank Half Marathon – Here I come!

Well, I officially started my training plan for my half marathon in October – Scotiabank Toronto Waterfront. An online running friend sent me a copy of Ryan Hall’s training plan last year and I tried to do it leading up to my half in September but then I got sick, or hurt, or caved for some other reason 😉 So I’m going to try again.

I’ve changed it around a little to accommodate the other things I’m doing now (soccer on Tuesdays and swimming on Wednesdays for the summer and yoga Monday mornings and one other day starting soon).

Anyway the plan for this week – which started Monday but I’m posting on Thursday so…

Monday – rest – easily accomplished!

Tuesday – easy run – did after soccer so really not much to report this week

Wednesday – tempo run first thing in the am – ended up with just shy of 8 km at 7:10 min/km. The plan was to do 1 km warm up slowly (like 8 min / km) then 6.5 km at 7:04 min/km and then a half km cool down. I didn’t think to restart the app I’m using (Nike Running) after the warm up so I just kinda went with it and ended up as reported – 7.9x km at 7:10 min/km.

Swimming in the evening – we did a lot of lengths this week. We reviewed the main strokes and then tried to do our “continuous lengths” which are a requirement for the adult 3 lessons the city does. There were only 2 of us this week – she’s got a lot of things down that I don’t, like whip kicks and the eggbeater. I’ve never learned those. But if nothing else I’ve got endurance. We were supposed to do 4 to 12 lengths. The other person got 2 done. I stopped after 7. Only ’cause I kinda felt bad for our teacher watching me. I really really have to work on that eggbeater thing and diving.

Thursday – easy run – Today I missed it. My legs are heavy thanks to the soccer Tuesday and run and swim on Wednesday so Q and I went off to Riverdale Pool after work instead. Great fun!

Riverdale Pool – from “the grid”

Now this weekend is a holiday so it’ll be a bit messed up I think.

Friday – rest

Saturday – strength training class at energia athletics. I’ve been there for spinning classes and a yoga class and this will be my first strength training class. They’re really close to home and a nice place. I bought a groupon for 10 spin classes and it was great. If you’re local they also have a special for new people – $20 gets you unlimited classes for a week: spinning, yoga, or kettlebells!

Sunday – I’m moving Friday’s intervals to Sunday. This will be my first intervals for this training:
5 x 800 m @ 6:40ish min/km with recoveries at half the interval time

holiday Monday – instead of a rest day I’m going to do my long run on tired legs. 13km. Wheeee

I’ve also decided to raise money for a charity for the race too. There are over 160 charities listed as official charities that you can sign up and raise money for. All the usual big ones are there so I started looking at the smaller ones. And there were still a TON of very great places: Toronto Cat Rescue, Autism Speaks, the ROM Foundation, and more. I went with something very very local.

The Red Door Family Shelter. For over 40 years the Shelter has been providing emergency housing and support services to women who are escaping domestic violence, and to refugees/families experiencing a housing crisis. But they don’t stop there! in fact, the money raised at Scotiabank will go to directly supporting the weekly food bank they have for families who have recently moved out of the shlter.

So imagine, you’ve been in a shelter fleeing from an abusive situation with your kids. And now you’re out on your own. You have a place to call home but 70% of your pay is now going to rent. The food bank gives you that little bit of a buffer. Here’s a link to my fundraising page. I’ll also be adding a link to the side over there once I can figure it out. If you’ve got any fundraising ideas let me know! I’m thinking of making a draw for example, for every $X you donate you get a ticket. There will be some random draws at the end for fun things – some prizes I’ve won that I won’t use, a hand-knit scarf, coffee gift card, that sort of thing. What do you think?