Thursday 3 July 2014

Run Less Run Faster - 16 week Half Marathon training

I am doing the "Run Less Run Faster" 16 week Half Marathon Training Program.  If you want the program buy the book it has great advice and explains not only the how but why as well.

Below will just be my personal experiences with the various days in the training program.  I started the program on July 1, 2014 and will finish a few weeks before the Las Vegas Rock 'n' Roll Half Marathon.  During this time I have a 10k race and another half marathon I will also be running but I will attempt to keep those at training pace vs. race pace to ensure I don't over extend myself as per this program....already paid for them otherwise I wouldn't be doing them as the program suggests one not tempt the race pace. :)


With this program there are 3"Key Runs" per week, 2 cross training days and up to 2 rest days or other cross training non-run days. The program is very specific about the 3 and 2 approach so that is what I will be doing.  Cross training for me will be on my bike and runs will be as dictated by the program with each week repeating type but not the actual same run or distance.

Please note for myself, my warm up and cool down are done is outside of the "Key Run" but still part of reported mileage total.

Run 1 = Track Repeats
Run 2 = Tempo Run
Run 3 = Long Run

Week 1/16

Key Run 1 - Track Repeat: Thanks to my new Garmin Forerunner 620 I was able to put the distance in and go for a run anywhere and when the distance was done I took my 90 rest.  I had forgotten to set my Garmin up (just got it and this was the first run with it) so that it auto paused so this totally messed with my overall time and pace but the effort fell like it was all out and my heart rate (HR) confirmed that.  Total mileage = 4.17 miles or 6.71 km

Cross Training: Planned but did not do - spent day doing yard work instead.

Key Run 2 - Tempo Run:  Wow with the heat and humidity today even my mid-morning (930am) start time didn't help to keep this run cool.  The easy miles before and after were done at a fast walk pace as that got my heart rate right up there, and the Short Tempo miles were not my best but by HR I was going about as fast as I could...amazing how heat and humidity can slow you down but still raise the HR.  Total mileage = 7.27 miles or 11.70 km.  A mile and a bit more than intended but ended up on the far end of the park and had to walk back to the car still.  :) And as a side note I got sun burnt on my morning run...CRAZY!

Cross Training: Yeah didn't happen-still feeling the effects of the heat...moving long run from Saturday to Sunday to make sure the heat didn't do too much damage - not used to running in it - -25C I can do - that is just winter gear but +30C and humid - can't take off any more gear :)

Key Run 3 - Long Run: long slow run...temp +21 -24C, slight breeze - much better than Thursday. 9.32 miles or 15km in total

Week 1 total - 20. 76 miles or 33.41 km

Week 2/16

So far no running this week - turns out I have a major infection in my mouth, lots of pain, inflammation and tomorrow a trip to the dentist for my b-day (wow not what I had planned to do)...got antibiotics this morning (July 9)at the ER and feeling a bit better now - but not going to do anything but curl up on the couch with an ice pack and some NSAIDs and catch up on Cosmo's (Documentary).  Hopefully by Friday I will be back to running and pain free (fingers crossed).

Ressurecting my derelict blog...with "Run Less Run Faster" using my Garmin Forerunner 610

Oh where oh where has my little blog gone, or where or where could it be...                         
Yep it's me...been a while I know and I am sorry...I let the stress and craziness of life/work take precedence over a lot of things lately and forgot that I need to make me my own priority...'cause no
one else will do it for me... this not an excuse... just an observation/explanation.  But I think I need this more than you do, I need a place to express, ramble, organize and catalogue my running, fitness, nutrition and other life stuff...as I have said the good, the bad and the WTF!

So with out going into all the stuff that has kept me away from the blog...lets start with where things are now...7 days till my 39th Birthday and feeling a little in awe of the whole thing...like WOW!  If I asked the teenage me what I'd be at 39...I would have said OLD...but I don't feel old, in someways I feel like my life has just started to be something to enjoy...made it though university, found a good job, made a home and life for myself...it was all hard work and I now see my focus changing from getting those things to using those things to make the rest of my none academic/work life more enjoyable.

For me running is part of that. Destination running I think will be a huge part in that. Vegas Rock 'n' Roll Half Marathon in November will be my first destination run that I can't drive to in a few hours and I already have my place for that run secured...still need the flight and hotel - but hoping for a deal of course.



As always I am also thinking further ahead... I already picked up books regarding Iceland and I am still thinking that will be the 2015 destination for a midnight sun half marathon run...but along with that comes this drive to become a better runner...to run smarter...to prevent injury...to become stronger.

Running had in training for my first half become all about miles...just run...run through the head cold, run through the anaemia (treated with iron supplements) and run through the stress at work - don't think just run...and it was okay...not great but okay.

Then I stepped on a deer antler. Okay that needs some explanation - I use deer antler sheds as a dog treat dogs love them and they are good for their teeth and joints. When I have too it is the cut up, uber-expensive versions you get at a pet store, but when I can, I get shed from friends who have found them while out hiking.  So this was one of those, still pointy and very unforgiving when stepped on.   It cut up the bottom of my foot pretty good, bleed like a bugger too...and it bruised the heck out of my left arch. Even walking became painful.  After a few days with there being problems putting full pressure on that foot I went to the doctor and got an x-ray....the x-ray showed no bone damage/breaks (thank God) so the doctor said it was "just" soft tissue damage...damn soft tissue can hurt. :(

In the coming weeks I found that the tendons in my arch would tighten right up after walking and that as fate would have it only walking really helped stretch them out...so walking it was - not running - walk in the morning, coffee breaks, at lunch and in the evening...while doing this I would think about running and I decided it was time to re-visit my running training plan.  I set to reading a few books...meanwhile after about 2 weeks of just walking I was back to running BUT I kept my runs short and slow just to make sure I was healed and ready to go.

"Run Less, Run Faster" by Bill Pierce, Scott Murr, Ray Moss and Amby Burfoot has been a big part of "Runners World" Magazine...and well...the title was very appealing... but inside it talks about training smart, injury prevention and getting stronger - all the things that I have had rattling in my head about what I wanted to see...besides just more miles.

I have now begun the 16 week half marathon training plan.  This program will take me to within weeks of Vegas and though the Edmonton Half...I am 2 runs into the first week and must say I don't think I have ever trained this hard before or thought so much about running while running or so much about it while not running...it is crazy.






Anyone who knows me knows I love my running gadgets and with the demise of my Garmin Forerunner 405 (it was 5 years old) I had to find a new "running buddy".  After a lot of research, review reading and himming and hawwing I decided to go with the Garmin Forerunner 610 - maybe more watch then a runner at my level needs but wow it is cool! :)


This was my early birthday present to myself...it not only replaces my Gymboss for intervals, it can do intervals by time or distance or both, it can show up to 4 metrics of my choosing on my run screen and it has measures like cadence, vertical oscillation and ground contact time as well as V02 max estimator and a recovery adviser...it took me an entire afternoon to set it up exactly how I want it and with that I was ready to embark on this new training.  I will post more about the Garmin Forerunner 610 as I get into what it all means, but with only 2 runs in so far I want to see where things are at over the next 30 days...so watch for that summary in early August.


That is where I am now...I will be restarting the 30 day challenge AB, Squats and Push-ups with some minor tweaks in the coming days so stay tuned for that too.

11.44 miles or 18.41 km in so far this week and more to come on Saturday...feeling strong and determined!




Namaste



Saturday 1 February 2014

Push-up and Squat Bootcamp - February 2014


Continuing on with a similar idea to the 31 day Squat and Push-up  Bootcamp from last month, I decided to basically repeat but with more weights for the squats and a lower incline for he push-ups and with a change in the sets and reps....now to test to see what I will be using...this is what I did on Feb 1st.

Week 1 - 2 sets of each exercise (Feb 2-8)
Week 2 - 2 sets of each exercise (Feb 9-15)
Week 3 - 3 sets of each exercise (Feb 16-22)
Week 4 - 4 sets of each exercise (Feb 23-28)



For push-ups I will be moving from modified using kitchen counter to a lower height. I tried to go down to the seat of 2 dining room chairs but it was too much of a transition at this point, tried the back a my couch and while it was lower not really a huge difference so I went down to my weight bench and lowered the bar to about mid-thigh height, counter top is top of my hip high this seems to be a good transition. I might try the kitchen chairs again after a week or 2 and maybe mix it up between sets...just a thought for now...remember the end goal is to be able to do unmodified push-ups so lower is better.

For squats I have been using a 10lb kettle bell and I will move that up to a 15lb kettle.


Note: This was supposed to start Feb 2 but here it is Feb 7 and nothing...why...I have been sick with a double whammy of the flu and a sinus infection...I thought it best not to push it physically and just let my self get better...started a new course of medication for this yesterday and not feeling quite so beaten down today so started back with the plank challenge today at Day 17...it was a challenge for sure...I was contemplating starting this today too but not sure if I am there yet - maybe tomorrow or Sunday...I'll see how I am feeling over the next little bit.

Day 1 (Feb 2 by calendar): Managed to start this last night which is February 9 - so basically 1 week off on the plan...used the bar - and it hurt my wrist a bit so I will have to keep an eye on that.


Day 2 (Feb 3 by calendar): Did this one right away after letting the dogs out from their morning pee - still not feeling 100% so this had me huffing and puffing - but it still got done. :)

Day 3 (Feb 4 by calendar): Doing this one before bed...got 'r done...not huffing and puffing as much so another sign this flu/sinus infection is on the way out - YAY!!!!

Day 4 (Feb 5 by calendar): REST DAY - my favoritest of days.

Day 5 (Feb 6 by calendar): 2 sets of 18 Squats and 8 push ups done - had to take a break after 6 push-ups but just a short one...did that both times.

Day 6 (Feb 7 by calendar): Stay Tuned


Namaste
Amber














Friday 17 January 2014

30 Day Plank Challenge

In honour of my blog reaching 10,000 views I have put together a new challenge...

One of the things I thought I would be strong with in my recent fitness challenge "test" was planks...I thought I've done 3 minutes so I got this! Then I got the news...it had to be an unmodified plank. What is that and what is the difference?

Well I can confirm I have done 3 minutes of a modified plank...but only held out for 12 seconds on the unmodified! Why...look at the difference in positions! My arms and shoulders are not that strong (yet!)...which got me thinking...I had trouble with the modified when I did the first challenge and it started at 10 seconds and now I can do 3 min...so why not repeat that process with the unmodified position...and that is exactly what I am going to do.


I've reworked it from the May Ab Challenge and it can be started any day - so no waiting for the 1st of the month or a Monday or any thing else.  Pictured is a modified (left) and unmodified (right) plank...I will be doing the unmodified this time around.  Who knows maybe this will help me to do a "real" unmodified push-up as well :)

Day 1:  Not feeling great - have strep throat, but hey Day 1 is only 10 seconds I got this...blah...yeah done - still feeling like crap...10 seconds didn't change that either way :)

Day 2: Was feeling a bit better till I did Day 18 of my Squat and Push up Challenge - now feeling a little gross so figured might as well get this done now...might not feel like it later...those 15 seconds are done - yay :P. I think I might crawl back to bed for a bit...

Day 3: 20 seconds done - felt it getting harder in the last few seconds but stuck it out regardless :)

Day 4: REST DAY

Day 5:  25 seconds done after 2 sets of the squat and push-up challenge day 21...now time to get ready for work.

Day 6: 30 seconds done after all 3 sets of Day 22 of the squat and push-up challenge...done...but man my shoulders are giving me grief on this...not pain...just shaking...which I guess is to be expected...in the modified when I had just started doing them my core and back did the very same thing...just a sign that I am making my shoulders stronger :)

Day 7: Got this done right out of the gate, first thing this morning before any push-ups or squats and I gotta say my shoulders were stronger than they felt last night...which was good.  Looking forward to tomorrow :)

Day 8: Rest Day - Whooohooo!

Day 9: Wow were up to 40 seconds already...that seems fast...but holding for 40 seconds seems opposite - lol.  Done the 40 second hold :)

Dat 10: 45 seconds...done while waiting on my lunch :)

Day 11: Got this done at 4am, right after I let the dogs outside - have to be at the airport by 5:15am so didn't have time to update the blog.

Day 12: Rest day

Day 13: Feeling sick - temp of 102F, achy all over but yeah I'm gonna take the 55 seconds to get this done...done and feel the same - going back to bed!

Day 14: Still feeling like crap - wicked headache, light hurts my eyes, my fever is less (100F) and I have chills and everything aches - yay I have the flu (that is sarcasm).  Been sleeping, resting and drinking lots of water... Held off of on doing today's plank till late evening I thought a shower would help me feel better and it did - so I got the 60seconds done just before...now I am having greek yogurt, with protein powder and benifiber (inulin aka a prebiotic which is food for gut flora) added and taking a therapeutic doses of probiotics - gotta build my intestinal flora back up.  FYI - my squat and push-up challenge - not happening while sick - not feeling up to that just yet so will have to make up the last few days once I feel more human.

Day 15 - forgot to enter this - did my 65 seconds and then went to bed...will be greatful when I start feeling better.

Day 16 - REST DAY!!!

Day 17 - (Sunday) Stay tuned - yeah didn't happen in fact have been pretty ill the past week and a bit so have done nothing outside of sicky stuff with lots of sleeping. So here we are almost a week past this and I need to see if I can get this going again...I am going to start back with Day 17 (Feb 7) and see how it goes...okay that was 70 seconds of aweful - but got it done anyway...seriouly huffing and puffing during and coughing after niether of which wasn't happening before but hey at least it is done - yay me <lower case to show about how much energy I put into that yay - lol>

Day 18 (after the restart) -got the 75 seconds in but man is my left wrist ever sore - I will have to keep an eye on it and see how it goes

Day 19 - got my 80 seconds in but wow my left wrist is tight and sore - tomorrow is a rest day from this so I will see how it goes on Day 21.

Day 20 - REST DAY!!!!

Day 21 - Here we are at Day 21 - 85 seconds is the count.  My left wrist is still a little sore so gonna see how this goes once I get into the pose....ouch...while I managed to get through the 1 min and 25 seconds my left wrist was problematic, it was difficult to find a happy position so I was fighting the discomfort the whole way...I think my right arm and wrist ended up taking on more of this than it being equally distributed to...gonna take some motrin as it feels as if there is some swelling and see how that goes.

Day 22 - Here we are at Day 22 - and a 90 second unmodified plank...Day 1 I wasn't sure I would get this far...but here I am...and yes my left wrist is still sore...and the last 15 seconds suck A$$, but it is done!!!

Day 23 - Not really feeling like doing this this morning, but gotta get it done as I have my other challenge (push-up and squats) to do tonight....and I am thinking about a lunch run....maybe...depends on the windchill...I can't wait for spring....ugh...now I'm just procrastinating on doing this stupid plank....see I said I don't feel like doing it...okay...going to do it now...there it is done - 95 seconds...noticing some restriction of movement in my left wrist but the pain was less - not sure what is going on there...we'll see how it is come Saturday...might need to take some more Motrin for this???

Day 24 - REST DAY - WHOOOOOOHOOOOO

Day 25 - ( Saturday - coming soon :)


Namaste

Amber

Wednesday 8 January 2014

Sisterhood of the Shrinking Jeans Bootcamp Challenge - DietBet participant - 30 day Challenge

Like many I want to loose weight.
But as a goal it just seems so removed from who I am. I spent sometime over the holidays and really broke it down for my self.
I realized that what I want more than anything is to run faster and more, 1000 miles, to be precise!

Yes, I want to be healthy, I want to feel comfortable in my own skin no matter what I am or am not wearing but the tangible thing I want is to run faster!

Given that I started running just over 7 months ago and that I am now ready for a half marathon in February shows me that anything is possible if I put my mind to it. Ideally I would like to be packing less weight then I have now across that finish line, but the tangilbe...in hours, minutes, and seconds...increase in speed is what I really want to see.

Yes, dropping the extra weight will likely improve my running time...but my motivation for working out and eating better is no longer the holy grail of weight loss, but a measurable increment of time.

Funny to think about it that way... but the drive to see a better time is what has me busting my butt in squat and push-up challenges, running every other day, and using a stationary bike at home on none run days.

This first week has been a challenge for sure when it comes to weather and running outside but I didn't let that deter me as I have all the gear to make it manageable...I am proud to say that from January 1- 7th I ran a total of...<DRUM ROLL PLEASE>

34.36km (21.35 miles) and did 4.5 km (2.79miles) on the stationary bike. 

I also did all the days of the Squat and Push-Up Challenge.  I will be the first to admit my upper body strength sucks, so the push-ups are done at an angle using the kitchen counter...but I have to start somewhere...April 2013 running was 1 min running 1 min walking and thinking I was going to die and now I can run 34.36k in a week and not even worry :)

I have also been drinking 1/2 of my body weight in ounces of water (I don't count water I drink while working out in this count), peed a lot the first couple of days but now back to normal...which tells me I was seriously dehydrated and storing water like crazy. SparkPeople as become my tracking tool of choice, apparently I am just too visual for MyfitnessPal - LOL.

Today begins week 2, and this week I begin 8lbs lighter than last week...which I would normally think is CRAZY but I will attribute a bunch of that to good ol' H20, and the rest to good clean eating (no gluten or dairy and almost no refined carbs) and lots of miles :)

For week 2 the Sisterhood had offered up a challenge...say 3 nice things about yourself each day starting today for a total of 21 for the week...so here it goes my first three. (1) I have great hair (2) I am very funny (3) I am a good friend/sister/daughter (4) I am a fair and consistent boss (5) I am a quick learner (6) I am a responsible pet owner (7) I am handy (8) I have beautiful eyes (9) I have an infectious laugh (10) I work hard (11) I play harder (12) I am respectful (13) I can cook (14) I have a great smile (15) I am a fantastic driver (16) I am a dedicated runner (17) I treat others the way I want to be treated (18) I have a forgiving heart (19) I am not afraid to take chances (20) I am beautiful inside and out (21) I am lucky


Week 2 challenge - meal planning - yikes!!! This one will take some time - tracking has been a big thing for me - put actual planning more than a day or 2 at a time...and sticking to it...???Yeah I didn't do so well on this - did good on the tracking but planning - I like to have options which is why I have tonnes of portion sized stuff in the freezer - that way grab and go is easier for the protein, then add fresh veggies and basically away I go.

Week 3 challenge - at least 7 hours of sleep per night - hit and miss on this one - had a couple of great 8hr nights, then one 3 hour night then a couple of fever-sick night with lots of broken sleep - short on the quality.

Week 4 - Part one of the challenge is over - did my diet bet weigh in and I am down 15.6lbs since weigh in on December 30/13 - supper stoked about that :)  The plan is to contiue but I will admit I am still not feeling all that great - back to having fever and achiness for the past 2 days and a headache that is basically a dull roar - so will be spending most of today in bed.

The plan for this though is to roll it into part 2 of the sisterhoods challenge...looking forward to seeing the numbers get even smaller and my first half marathon in February. :)  So what worked for me - tracking on Spark People and mass freezing of protien options that worked and will continue, running and strength based challenges - those worked except for this being sick part - but just gotta kick this bug then get back at it - I will repeat the push-up part of the challenge using a lower modified push-up I'm thinking my wieght bench - that is lower then my counter top but not quite the floor, I think I will keep the squats as well increasing the weight I do those with and going back to lower reps and sets to begin with and well my plank challenge is still going on so that will keep going as well.  I am going to keep up with my water, I only had 4 cokes all month and I am very happy with that and will keep it low - none at all.  If the weather cooperates I would like to start walking to and from work...but we will see, if not I have my stationary bike which really needs some attention on my non-run days...so that is the plan :)

Update : I was one of the winners with this dietbet challenge and I rolled my winnings into part 2 - so another 30 days to loose another 4% of my weight...First 7 days of February been pretty sick with the flu and a sinus infection, but now on antibiotics and looking forward to shaking this off and getting back to what I need to do for me...9 days till my first half marathon feeling anxious given being sidelined from training and yet still excited - yes I plan on still doing it!!!! just might not be my best run ever - but that is okay its about finishing what I started, its about accomplishing this when 8 months ago I didn't think it would be possible, its about being true to me.

Namaste

Amber

Wednesday 1 January 2014

Squat and Push-Up Bootcamp - January 2014


While I can knock squats out like it is nobodies business, push-up continue to be weak for me...probably because I only have been doing them when they are part of a challenge and I therefore feel like I have too...CRAZY...maybe but it's a new year and that is something I will work on...push-up...not the being CRAZY part...that is too much fun - LOL.


Thanks to the Sisterhood of the Shrinking Jeans, they are putting on the Dietbet competition I am in as well, I have this great 31-day Squat and Push-Up Bootcamp Challenge...like I said Squats not so hard...but I need to make them a challenge so I will be adding a kettle bell....starting weight to be determined tonight when I do the Day 1 sets.



Day 1: Attempted first push-up with regular push-up form...who am I kidding...made second attempt at first push-up from knees...1 then who am I kidding...proceeded to leaning on counter top with feet out 3'8" and leaning in...finished the first set.  Did the first squat with a 5lb kettle bell...did the rest of the set with a 10lb kettle bell.  Repeated the push-ups at the counter - I am feeling these but was still able to complete with lots of effort on the last 2 so I think this is my starting point.  The squats finished those again using the 10lb kettle bell.  My lower body is much stronger than my upper and that is another goal for 2014 to strengthen my upper body from where it is now....lots of room for improvement :)

Day 2: Decided it was best to do this before going out for a run...the day is too nice not to go for a run...so if the paths are cleared I am looking to make it a long one.  Push ups and Squats done same way as yesterday while I was making breakfast.

Day 3: Bottom of my left heal is still a little sore from yesterday so I pushed doing the squats and push ups till supper time...push ups and squats done while making supper...noticed the jump up in both...knees are really squeeky today...but no pain!

Day 4: Left this to the end of the evening...same set up as yesterday...knees still squeeky - LOL :)

Day 5: Sunday - REST DAY :)

Day 6: Did one set of push-ups while making breakfast...all 10 as described on Day 1, did the 20 squats after breakfast... set 2 of push ups done will making supper - nothing fancy...both the set and supper...LOL - squats done before bed

Day 7: Again 1 set of each done while making breakfast...my shoulders are really feeling this today :( Finished the rest while making supper.  Still really noticing it in my shoulders.

Day 8: Did the first set of push-ups while making breakfast, then did the first set of squats and the 2nd set of push-ups and squats right after I got home from work...so I am done Day 8 now.  Whoohooo no putting it off till right before bed - YAY me!

Day 9: groundhog version of Day 8 but with a few more push-ups...which were NOT fun!  Shoulders are not happy with me right now :(  Glad tomorrow is a rest day!

Day 10: Rest day...I like Rest days!

Day 11:  was not feeling well today so took a rest day as well.

Day 12: going to just pick up here and not worry about the missed day yesterday.  This is the start of 3 sets so backing down the numbers in each set and adding a set which keeps the totals basically the same as the last few days...this should be fun :)  One set, Two set, Three set...DONE!

Day 13: Decided it was best to do these in the morning today. After the morning necessities, of letting the dogs out and using the washroom myself, I did set 1 then let the dogs in, then did set 2 and brushed my teeth after.  Then it was time for set 3, got it done now time for the rest of my day.

Day 14: Feeling kinda gross today...weak...shaky...achy...but did set 1 before breakfast...saving the rest for later. :)  2 set done before making supper, 3rd set while making supper.  1/2 way to done!!!!

Day 15: REST DAY :)

Day 16: Home sick with Strep Throat - feel like crap and am crazy tired so while I did these today it was not in 3 sets like it states...more like 6 sets...not sure it was the best idea to do any but got it done anyway...slow and steady wins the race.

Day 17: Saw the doctor today and now have antibiotics to take for Strep Throat...overall still feeling like crap...but did a repeat of yesterday with this challenge (slow and steady)...I really want (mentally) to go for a run, but my body just ain't with me on that yet...hopefully the antibiotics kick in quick and I can get back out there - going for at least a long walk tomorrow...at least that is what I am telling myself right now :)

Day 18: Well throat isn't  so sore anymore so the antibiotics seem to be working - but crazy tired. Today is supposed to be a long run day but I don't see that or any running happening today...maybe tomorrow.  Still managed to get these done.  Set one had me huffing and puffing which is crazy but I blame this stupid infection.  Set 2 was about the same but felt kinda shaky at the end.  Set 3 done but feeling kinda gross...ugh!

Day 19: ugh - number goes up to 17 push-up...they seem to be going up faster than the squats...but still gotta get'r done.  Set 1 done...really felt those last few push-ups.  Set 2...done.  Set 3...yikes...shoulders are burning, triceps are burning...push-ups suck...but the squats are not to bad...oh yeah Set 3 is done.

Day 20: Rest day - my favourite day! :)

Day 21: Set 1 done while the dogs were out peeing - lol. Set 2 done while the egg was hard boiling. Then did day 5 of the Plank Challenge I am doing.  Set 3 will get done after work...cause I gots to get ready :)  Set 3 done after some decompressing time this evening...rough day...now time to get ready for bed.

Day 22: Decided to sleep in till 7 am today so doing these now that I am home from work...don't really want to do them, but am doing them anyway. Set 1 is in the books...Set 2....done, unlike my dinner - LOL and Set 3...is DONE...ugh...this would be good time to decrease the reps and add another set...but no that is not the plan.

Day 23: I am really not liking this challenge at this point - 20 push ups - finding this difficult to complete without stopping but only for a short bit then back at it....Set 1 done. Set 2 done...saving set 3 for after work...Set 3 - did these while waiting on supper :)

Day 24: Day off from work today...yeah long weekend - YAY!  Slept in, which was great, set 1 done, set 2 done...gonna save set 3 for a bit later...going set 3 just like last night while waiting on supper :)

Day 25: REST DAY - WHOOOOOOHOOOOOO!!!!!

Day 26: 36 squats and 22 push up done - Set 1 complete, now time for lunch - Set 2 done while prepping supper and Set 3 done while waiting on supper to finish cooking!  I like being done before bed...tomorrow will be a challenge - flying to EDM, then driving new work vehicle back - long day!!!!

Day 27: And it all fell apart - was up at 4am, at the airport at 5:15am and not back home till 8:30 pm and squatting and planking was not really what I wanted...supper and SLEEEEEEEEP!  Will have to extend this challenge or see if I can pull double duty in the next couple of days.

Day 28:  Yeah - headache and feeling shaky when I got up this morning, been a day of naps and taking it easy - no challenges...this will have to be extended by 2 days or no rest day on Thursday and extend by 1 day...it will depend on how I feel

Day 29: too sick to do any make-up day.

Day 30: too sick again - here it is supposed to be the final rest day before the final big day and I still have to do Day 27, 28 and 29...thinking of just cutting my losses but I really want to finish this too...will decide once I feel human enough to actually think about push-ups and squats...stupid flu!!!!

Day 31: Decided to just cut my losses and start again with the pushups being done with two chairs for a lower incline and the squats being with a heavier wieght - will start a new blog for that too - link to be posted here once I have it going...still feeling sick so not starting today (Feb 1/14)...maybe tomorrow...

Namaste
Amber

1000 mile running challenge - 2014

I have committed to a couple of running related goals for 2014.While just getting out there and running is great I thought it would be good to have something more to be accountable to then "did I run?" I am going to limit the running related goals to two specific one...they are:

#1 to run at least 100 days in 2014. That being said I am aiming for more...like every other day.

#2 on those run days to have, by 11:59 pm December 31, 2014, covered 1000 miles.  Yes 1000 miles, 1600 km!  Yikes!!! LOL sounds like a challenge!!! Oh how I love a challenge :)

Things like increase speed and endurance will come with time and are worthy goals as well but I see them more as the outcome of the two goals then separate goals on there own...some days I run faster and/or farther than others...that is a simple fact.

What I have noticed with the crazy amount of snow we have had (177cm so far since 2nd week of November) is that running on ice and in snow is harder than dry pavement...it takes longer and if the temps are crazy (-30C with or without windchill) then I don't run as far...at least not outside.  I need to have the flexibility to focus on the bigger picture and run as nature and my body dictate without some idea, that faster and further is better, driving me all the time.

I already have a couple of half marathons planned...the Hypodermic Half-Marathon in February and the Las Vegas Rock 'n Roll Half-Marathon in November.  I may pick up one or two more in between, but the world is full of other runs too - 5ks...10ks and others abound both virtual and those worth travelling to.  Hinton Run the Rockies will be another one I travel to this year!

I have signed up for the US ROAD RUNNING-AIM HIGH Program and that is where I got the idea for the 1000 mile goal...I also have monthly runs with them and am participating in the Fit 4 Life -Muffins to Marathons Full Moon Challenge that has a 5k on every day with a full moon.

Of course if you know me I have become a bit of a bling whore since starting running last year so other virtual races are just a natural expectation.  I also like challenges and well this combines bling and a challenge...my kinda thing!!!

I will keep a running total at the bottom of this blog but won't go into much more detail then that unless I find something particularly challenging, funny or reach a mile stone...so have fun...and keep running!




January 1 (1/100) - 7.64km or 4.75 miles...and so it begins!
January 2 (2/100) - 13.80km or 8.57 miles. Total miles so far 13.32/1000...only 986.68 to go :).
These past 2 runs earned me this vitual race medal...and yes I know it says 2013 on it but I was saving it to kick 2014 off right!


January 4 (3/100) - 5.18km or 3.22 miles. Total miles 16.54/1000...and these were some cold miles -26C (-15F) with the windchill,  but had on the right gear and wasn't cold at all...except for my uncovered face... and that pic was taken at about the 3/4 way point...it was worse when I was running in the other direction...into the wind...had icicles on my eyelashes!  :)


January 6 (4/100) - 6.13km or 3.81 mile run at lunch in the park...temp was +1C (-4C (25F) with the windchill) so a great time for running...unfortunately it was cloudy not like the sun and blue sky of my last run...the warmth made the trail, though groomed, pretty soupy - like running on wet sand...but it was a great run.  After work I can home and did the fitness test that is part of the Fit 4 Life Fitness Challenge I am doing and that had a 1 mile run in it - so total for the day was 7.93km or 4.81 miles...pretty good for a Monday!

January 9 (5/100) - 6.29km or 3.91miles in at lunch in the park.  Temp was 0, but -6 with wind (21F).  Didn't want to run today but did it anyway and was glad I did.  Pace was 9:00 min/km or 14:28/mile  which is faster than the mile I ran the other night on the treadmill - that was 16:16 for 1 mile and felt much harder!  LOL

January 13 (6/100) - 4.98 km or 3.09 miles again in the park.  Technically it was the same as the January 9th run but I didn't start my Garmin at the beginning.  I am going with the if it is not recorded it did not happen approach so I am only counting 4.98km of it today.  Total so far 44.02 km or 27.35 miles.  The weather is supposed to be fantastic all week so I am looking forward to some more running.

January 19 (7/100) 3.80 km or 2.36 miles done for Megs Miles - it was more walking then running but Strep Throat has set me back a bit and I don't want to make it worse,

January 22 (8/100) - 5.17 km or 3.21 miles at lunch in the park...had a break from a full out run of a week and a half basically due to Strep Throat.  Tonight is the last night of antibiotics, and I just needed to go for a run. It was both my worst run and my best run in a while...worst because physically everything felt weak and I was breathing harder then usual, but best because it was so nice out , sunny and 6C (43F) and it felt so good on the emotional and mental side to be back at it.  

January Total - 8 runs in for a total of 54.27km or 33.92 miles...not as far or as often as I had planned but being sidelined with strep throat, that turned into a sinus infection and having the flu on top of that has made the last part of January and first part of February totally suck...here we are at February 7th and I have yet to get a run in since January 22 - if dreaming of running counts then I have done lots but since it doesn't I am feeling a little behind the 8-ball with my first half marathon coming up in 9 days...I want to get out and run but I also don't want to overdue it too soon...gotta find a balance...not sure what that is...last 2 weeks were supposed to be tapper weeks so I guess I will stick with that - run less but still run - but part of me wants to run big!!!! but I will need to save that for next weekend...short runs...I can do that...fingers crossed :)  But not today - just started a new course of antibiotics yesterday so gonna give them 1 more full day before I go for a run...till tomorrow.