Project 365 – Day 59

Not much to say about today.  The deep freeze is back it was below –20 C when I woke up this morning, and it is getting colder.  Damn fine state of affairs.

My legs were pretty tired after the weekends activities and it was too cold (Iamawimp) to run outside. I set the treadmill for  20 minutes of running at an easy 8:55 min mile pace and 1% incline and hammered out a run. It was not pretty, it did not feel great but it was a run.

Plod On.

PS last day of February, 2 months and 198 miles (32 hours of running) done 10 months to go.

Project 365 – Day 58

Another Sunday morning, another running room group run. It was –15 this morning and a little windy and the half marathon group was planning to run 6 miles so I tagged along. Ran some back and forths as they were running a little slower and doing 10 and 1 s then tagged a bit on at the end.  Actually is a fairly flat route that is dun to run on city streets.

This first picture is just to prove that i actually do run with other people sometimes.

This add on part is one of my favourite stretches. It is about a kilometre long and the path runs across a hillside about halfway down the slope, is fairly flat with a slight incline and phenomenal views.

All in all it was a fun run, a mix of running alone, and in a group. In the cold and in the sunshine. I racked up another 8 miles in just over an hour.  Awesome.

Plod On.

Project 365 – Day 57

Saturdays are such a good day to run, I get up have a coffee or two, a light breakfast and then motivate myself to run.  Today was a breaking day for weather, the deep freeze is gone and we are hovering around freezing.  This means an outside run is possible.

I chose to run on trails down to the river and back in a modification of the run I did a few weeks ago.  It’s nice because the run is quite pretty and isolated enough that the doc can run off leash for most of the run.

The footing was ok on the bike path but got more uncertain as we hit the riverside multi use pathway.

The route runs along the top of the escarpment on the way out and there are great and pleasing views to the east. The path then switchbacks down the valley  to the river.

Once by the river it is a relatively flat run along paths until we have to climb the escarpment and head for home.

All in all the run is about 10 km and is somewhat hard.

Plod On

Project 365 – Day 56

We are 8 weeks into 2011.  This morning it was –29 fucking degrees Celsius outside with the wind chill of –39 C.  This winter started hard and cold last November and is ending hard and cold this March (I Hope).  It has been a very long winter.

I was up late last night, and struggled to get out of bed with the alarm this morning. Then managed to get dressed and to the treadmill for a my morning run. My intent was to take it very easy and crank out 2 nine minute miles with a warm up and a cool down for a total of 20.  Somewhere around the 12 minute mark I cranked it up to 8 minute miles and settled in to the 20 minute mark and then cooled down for a minute.

All in all I struggled and ran 2.4 miles in the 21 minutes.  Not a bad effort for a junk day.

Plod On

Project 365 – Day 55

I am kind of getting into treadmill running. this morning I was up early and ready to roll. I planned on a short easy run on the  treadmill.  I started off at a fast jog to warm up, then ramped up to 8:57 min miles. then ran for a while and ramped up to 8:30 min miles. Then ramped up to 7:30 min miles for a couple of minutes.

Finished the run and did 3 sets of hamstring curls at 2. The repetitions  are getting easier on the left leg but it is still a struggle to complete three sets.  I can feel some strain in the stabilizer muscles and think they may be compensating for the hamstring so I might need to back off on the weight and see if that focuses the effort in the hamstring.

All in all 2,5 miles 22:22 (I like round numbers)

Plod On

Project 365 – Day 54

I slept in a little and kind of pulled myself out of bed after the alarm went off.  Still had a good nights sleep of about 7.5 hours.  I was not feeling the energy this morning when I struggled down the stairs to the treadmill.

I started the run off easy enough, warmed up at a faster jog somewhere around 6.3 mph, then after 2 min ramped up to 6.7 mph (8:57 min mile) until 12 minutes, then ramped up to 7.5 mph (8 min mile) 5 min, then up to 8 mph (7:30 min mile) for about 7 minutes then cool down.

All in all just over 3 miles in 25 minutes for running. Pretty good for a lazy day.

Plod On.

Project 365 – Day 53

So it looks like this week is manifesting itself as a recovery week. I think it is time to back off on pace and miles and let things settle down a little.  I was up early again this morning, ready to roll and the legs just felt off, a little dead and a little weak.  I also have a little lingering pain in my left hamstring and in my right shin. So it is time to listen to my body for a bit.

Having said that I elected to do my initial warm up at a slow jog and then roll right into 9 min miles, and then amped it up to 8 min miles for about 5 minutes in the middle.

All in all 2.3 miles in 20 minutes, not a bad performance.

Plod On.

Project 365 – Day 52

I went to bed early and woke up early and had to drag my dead legs to the treadmill to do a run.  Initially I set the incline at 2% and the speed at just under 9 min miles but my legs could not handle that today.  So I backed off the incline to 0.5% and finished the run.

It was weird today, the top of my left hamstring was hurting and my right leg below the knee was strained.  Just a really weird day on the treadmill.

I finished my 20 minutes and did 1.5 sets of hamstring curls (really there was nothing there) and called it.

Any run is a good run. 21 min 2.25 miles. Oh yeah and broke 170 miles in the streak.

Plod On

Project 365 – Day 51

Sunday, running room day, –22 C outside but time for a group run and time for an outside run. I showed up at the store and then ended up running by myself. I chose to run a revised reverse bob to stick to the roads and avoid leg breaking footing.

It was a fun run with some incredible mountain views and some rural type running.

There is not much traffic on this road which is a good thing cause there are no shoulders and the ditches are steep and deep.

However it was cold and I did end up with frozen eyelashes and a frosty mask.

8 miles, 1:10 a good run

Plod On

Project 365 – Day 50

KKKK day 50, another milestone, this is a good week.  It is still freaking cold outside (-25 fucking degrees celsius last night) so I ran inside.

Set the treadmill at 1% incline and sub 9 minute miles and cranked out 20 minutes, then sped up to 8:30 min miles for 15 minutes then cooled down.

All in all 4.5 miles in 40 minutes including warm up and cool down.

I’d rather be outside but a good run just the same.

Plod On

Project 365 – Day 49

This end of this run marks seven weeks of the running streak completed, 49 days of running for a total of 160 miles. I am feeling pretty good about it, and my body must be adjusting as I am considering longer runs for more mileage.

Today was another frigid day in Alberta with temperatures around the –22 C mark at run time.  I had already donned my treadmill outfit so Treadmill time.  After yesterdays run the plan was for an easy warm up then about 20 minutes at 9 min miles. A nice easy run.  I stuck to the plan until about the 18 minute mark then ramped up to 8 min miles for a couple of minutes, then ramped up to 7:30 min miles for a couple of minutes, then a brief cool down.

24 minutes, 2.7 miles – not a bad run

Plod On.

Project 365 – Day 48

Wow cold outside, I think that after the middle of February we will not go below –20. Today is testing that Theory, it was –20 according to the car on the drive in. Brrrr.

I ran on the treadmill and did a progression run. 2 min warm up, 5 min @ 6mph, 5 min @7mph, 5 min @ 8 mph, 2 min @ 9 mph, 1 min cool down.

I was pretty bagged after the run, that last interval did me in. I was also feelin a little weirdness in my right leg, sort of a tightness from the knee down the shin. I just about stopped at the 10 min mark but it eased up.

21 minutes, 2.4 miles a good day.

Plod On

Project 365 – Day 47

Yee Haw crossed the 150 mile threshold for the year. Another milestone scratched from the list, what is the next target. hmmm. 155 miles?

Another easy treadmill run this morning, warmed up then started right into a sub 9 min mile pace and held for 20 minutes then cooled down.  Easy as pie.

Then 3 sets of hamstring curls at level 2, strength is coming along, then shower.  A good way to start the day.

All in all 24 min, 2,5 miles a good day.

Plod On

Project 365 – Day 46

Wow tough day, barely had the energy to get out of bed let alone run this morning. I did drag myself to the treadmill, and did a very long warm up at 3.5 mph, then ramped it up to 8 min miles for the rest of the work out. Then a cool down.

Even the hockey highlights were not doing it for me this morning.  The streak is alive barely.  22 minutes, 2 miles. ugh.

Plod On

Project 365 – Day 45

Wow another phenomenal day yesterday with highs in the 10 C range (50 F). The problem is that the overnight temps dropped to –10 C (15 F) which is quite the night to day difference and causes a lot of very slippery ice first thing in the morning. So treadmill recovery run time.

This was simple, 2 min at 4 mph to warm up, 20 min @ 6.5 mph, 2 min @ 4mph cool down. Total distance was 2.5 miles in 24 minutes.

Followed the workout with 2 sets of 10 hamstring curls at level 2.  I am seeing improvement but that left leg is still very weak.  I am starting to wonder what will happen to my gait and what will break when I get it working right.

Nice morning run, a good way to start the day.

Plod On.

Project 365 – Day 44

I made it to the Running room club run for a simple little 8K run at a slow pace with the group.  Forgot to mention the little thing called ice. Yesterdays melt was this mornings ice and there was no footing on the streets for any of the five miles.  It made for a long slow run.

We went for a Starbucks after the run and that was just enough time for the footing to firm up and the ice to melt and today’s thaw to kick in.  Funny one hour can make such a difference.

Overall it was an ok run, good conversation and nice temps.  Bad news was my Garmin crapped out and would not turn on so had to rely on others for stats.

48 minutes, five miles a good run.

Plod On

Project 365 – Day 43

I really did not feel like running today. I was still feeling a little achy in the hips and feet and that made it hard to get motivated to get outside. And it was going to be an outside day we have a chinook going on and temps well into the plus numbers and people are wearing shorts to run and it is great.

I decided to do a route that I have not run in a while.  I leave my house and join the Douglas Fir trail that winds up and down the river bank.  Today I ran down the hill and along the railroad tracks until the trail joined with the pathway system.  I followed that along to Edworthy park then climbed the big hill to the dog park, ran along the ridge in the park and then along the city streets to home.

The path was packed snow with an uneven surface that was slow to run on and works the ankles and the stability muscles in the hips. I had to be really careful on the down hills as you can never tell when there will be ice.

Once I reached the flat at the bottom of the escarpment it opened was an easier run but I still had to be very wary of the footing.

The path was quiet and I only saw a couple of people on the entire run.  NICE.  I was able to let the dog off leash and she ran at her pace which she really enjoyed.

All in all a great little five mile run.  Even though I am feeling the effort in my hips and ankles tonight.

Plod On

Project 365 – Day 42

It has warmed up here and we are in the midst of another big melt, this means as the temperatures fall below 0 C at night we see a lot of dangerous ice forming which precludes early morning runs outside.  I was in to see Aaron, my chiropractor, yesterday and his wife shattered her leg in a fall on black ice three weeks ago.

I was a little hesitant to exert myself this morning as I was still feeling the effects of the acupuncture session yesterday.  I decided to do an easy progression run on the treadmill and ended up running for 21 minutes with 5 minutes at 8 mph and the rest at 7mph on each side.

After leaving the treadmill I did 3 sets of 10 reps hamstring curls at level 2. I was feeling a pinch in the top of my right quad at the start of the run, and have been feeling it while walking after the run.  Probably nothing but worth noting.

Good run 25 min total, 2.75 miles.

Plod On.

Project 365 – Day 41

Not much to say today, my legs felt crappy, I had no energy and my calves were stiff (WTF). All the pieces were in place for a junk run.  A run that you do to fill the schedule, a slow short distance that does not add anything to training.

So that is what I did, a treadmill run with a very long 4 mph warm up and then a run at 6.5 mph then a cool down.  Al in all the run lasted 22 minutes and I covered 2.2 miles.

Even junk runs are runs and any run is a good run. And it kept the streak going.

Plod On

Project 365 – Day 40

Wow Day 40 of the streak and just under 130 miles of running! who would have thunk. 

Another treadmill run in the confines of my basement.  The unfortunate thing is that Wed. is always a really slow sports center day, nothing happens on Tuesdays. Which means that I end up watching a lot basketball dunks during the run.

Did a nice little recovery run this morning, I intentionally amped up the pace so that I am running my slower pace at around 9 min miles. And pumped up the end for a few minutes at around 7:30 min miles.  Then an easy slow down.  Overall including warm up and cool down ran for 25 minutes and covered 2.75 miles.  Sweet. 

In my continuing effort to correct the strength imbalance in my hamstrings I did 3 sets of 10 reps, today all at level 2. The last reps of the last set were not pretty and I did sort of reach failure on the last rep.

All in all another good day.

Plod On

Project 365 – Day 39

Another cold day, another treadmill workout. I woke up very early, watched some TV caught up on some PVR stuff and then headed down stairs to get my run on.

I decided to do a progression run today to build on yesterdays recovery run.

• 2 min – 4 mph (warm up)
• 6 min – 6 mph
• 7 min -  7 mph
• 5 min – 8 mph
• 2 min – 7 mph
• 1 min – 6 mph
• 2 min – 4 mph (cool down)

I noticed a little pain under my  right knee cap during the run. Nothing serious it was just a few sharp stabs when moving through the stride.

I went right from the tread mill to the weight machine and did 3 sets of 10 hamstring curls. 10 @ 2, 10 @ 2, 7 @ 2 + 3 @ 1.  This was a better performance than  yesterday but still not there. It is going to take a lot of work.

After the run I felt really good. I felt like success.

Plod On

Project 365 – Day 38

The problem with Monday mornings is that they happen on the day after the Sunday LSD. Today was no exception.  We also had a few inches (8) of snow overnight on top of the ice from the big freeze on Saturday.  Motivation was tough and outside Running was OUT.

 

It was back to the old standby for a treadmill recovery run.  This is one of the tasks that treadmills are very good at. Once the pace is set it is easy to cruise along and one does not inadvertently speed up.   I have decided to start using 6 mph as the slowest jog speed and work up from there for the foreseeable future.

After the run did 3 sets of hamstring curls 10 at 2, 10 at 1 & 10 at 1.  I am hoping the strength in my left ham will come back quickly.

Plod On

Project 365 – Day 37

Great morning, woke up early, it was coolish (-12 C) and the winds had calmed down. A good day to head to the Westhills running room and do a group run.

I got to the store and there were lots of people there but  I ended up running my route alone.  My plan was to run out towards Griffith Woods and then do a simple 8 or 9 k.  But ended up running the full loop and back on lower springbank road.

It’s a nice route, fun through the trees, however the footing was tenuous and icy.  There are a couple of good hills on the route. The only downside is traffic.

The route is a little about 8.25 miles and I ran it in 1:12.  Not a bad LSD.

Plod On

Project 365 – Day 36

It was decision day, and I made the wrong one. Today is the last day of the Chinook, daytime temperatures have been well above freezing and we have experienced a significant melt over the last week.  this means that roads and sidewalks are wet and and icy.

I decided to run outside instead of on the treadmill and to top it off I decided to take the dog for a run thru the off-leash area.  Both decisions were mistakes.

It was an Ok but slow run, just over 5 miles including cool down for a total of just over 52 minutes. Hamstring did not like it.

Plod On

Project 365 – Day 35

Wow, Awesome, Good job. Today marks 5 weeks straight of running. Along with a series of discoveries about my gait and my strength ….

There was a Chinook wind blowing this morning, I could hear it howling over the fireplace flue so I decided to head for the trusty tread mill.

My plan was to run a fairly easy 2 or three miles, then spend a little time doing hamstring strengthening exercises.  However I got on the gizmo and started to ramp up and it felt good so I ramped up more and it felt good so I ramped up more.  The end result was I did a fairly tough progression run.

• 5.5 mph – 3 min
• 6.5 mph – 5 min
• 7.5 mph – 5 min
• 8.5 mph – 5 min
• 9.0 mph – 2 min

Then I tried to spends some time on the hamstrings there was nothing left in the tank.  Looks like Friday night is curl night in the hood.

It was a good run Approx. 3 miles in 24 minutes.  Unfortunately the dead man switch was activated about 10 minutes into the run so I don’t know the actual totals.

Plod On

Project 365 – Day 34

Another day, another run.  This morning I decided that I needed to give my legs a rest.  Even though it was only –5 outside, I headed down to the treadmill where I can use the machine to control the pace and guarantee the right recovery pace. I am starting to like the treadmill for that reason.

I finished the run and then spent a few minutes on the universal gym doing hamstring curls.  My right leg does 10 reps at 2 (whatever that means) without problems while my left leg struggles to make the 10 reps.  I can see a lot of hamstring curls in my left legs future.

All in all it was a good run 25 minutes, 2.5 miles + some ham curls.

Plod On.

Project 365 – Day 33

It warmed up outside, it was a balmy –10 C when I woke up this morning.  That is above the threshold for an outside run. I strapped on the shoes, grabbed the leash (& dog) and headed out for my 3 mile Spruce Cliff Tour route.

Dog again was not thrilled and was providing resistance training for the first mile or so. At the turn there was a cruel and cold head wind which combined with the poor footing made for an difficult run and put some unwanted stress on my hamstring.

All in all just over 3 miles in 29 minutes.

Plod On

Project 365 – Day 32

Finally the day count does not line up with the day of the month, I think it was looking silly to have Day 19 be Jan 19th. It was freaking cold outside again this morning, the thermometer outside my kitchen window said –26, and the radio said the wind chill was –35 Sooo time for a Treadmill Progression run,

• 5 min - 3mph,
• 5 min - 6 mph,
• 5 min - 7 mph,
• 5 min- 8mph,
• 2 min - 7mph,
• 2 min - 6mph,
• 2 min - 5 mph,
• 2 min - 3 mph.

Last night I was showing my son how to use the fitness equipment in the basement and when demonstrating how to do Hamstring curls on individual legs I found out my left is half as strong as my right.  No wonder it is not healing. I have added some curls to my morning routine to fix that problem.

Good morning good run,’

Plod On.