Archive for August 2013

Race countdown – 4 days today – Run for Diabetes Research

Picked up my race packet tonight for the Cash Store Financial Freedom Run for Diabetes Research Half Marathon (that’s a mouthful) – race is Monday morning at 8 am – coming up fast.

It should be an interesting race – it appears to be a 2 lap run with the 2 laps being about 10% different from each other – should be a nice – first race in years I am going to need to carry a map!

So far the forecast is for it to be cool in the morning so I shouldn’t have to worry about heat like I was concerned might be an issue.  One less variable to mess with the mind.

Package pick up was a bit disorganized compared to some other races I have done but not too horrible – although I was surprised that they didn’t have my size for the race shirt considering the website said my size was one of the options.  A bit of disappointment there and hopefully this little mix up doesn’t indicate potential organizational issues on race day.

Anyway – tonight’s run was either my last or 2nd last before the race – it was a nice solid run and I will probably do a short one outside on Sunday as well but won’t sweat it if it doesn’t happen.

Looking forward to the race to see how I have improved and to see how much further I need to go!

#trainingrun – August 29th, 2013 (Thursday) – 3.76 miles in 30 minutes

223 when I woke up and 223.5 after evening run.

Run tonight was 3.76 miles in 30 minutes at 1% incline on the treadmill.  I did the first 29 minutes at 7.5 mph and then 30 seconds at 8 mph and 30 seconds at 9 mph.  Run felt pretty good – completed the miles without any breaks.

After the run I got in the pool for about 20 minutes and completed 3 sets of resistance exercises for my chest/back and biceps/triceps.  I did the sets back to back really quickly and could definitely feel it.

Still can’t get a handle on what is causing the weight regression – today was probably lunch – took my summer student and my team out for lunch at Boston Pizza and that probably needs to work through my system.  Supper was chicken wraps so there was nothing there that would cause any grief – I will have to see where I site tomorrow morning!

blogroll / links updated

Did a quick update of the links on the right side of the page – I cleaned out a fewthat hadn’t been updated in several months and hopefully tonight I will get around to adding some other Disney / running sites that I found.

#trainingrun – August 28th, 2013 (Wednesday) – 4.03 miles in 30 minutes

223 when I woke up and 224 after run this evening.

Still fighting against weight gain and retained water that I can’t seem to figure out – having issues today even though I cut back on pretty much everything that I have been eating so I’m not sure what is going on.  I will get it sorted out eventually but still frustrating.

Run tonight was good though – did 4.03 miles in 30 minutes – I didn’t do any warm up, just fired up at 1% and 8.2 mph – did the 8.2 mph for 10 minutes and then started slow / fast cycles.  In the end had 2 minutes of walking, 1 minute at 7 mph, 1 minute at 9 mph, 30 seconds at 10 mph to end it and several minutes each of 8.2 and 8.5 mph (for several minute stretches).

It was really hot outside and I wanted to get in the pool as soon as the run was done so before I got on the treadmill I said that if I could hit 4 miles in 30 minutes then I could stop but if I didn’t I would have to go a full hour.  So I pushed pretty hard and managed to hit that 4 mile mark.  Whoohooo!

Definitely felt pretty good during the run, lots of energy and lots of focus.  Very nice.

Spent about 45 minutes in the pool after the run just kind of floating around.

My wife has been having issues with her knee and we were wondering if the treadmill was somehow out of level side to side and that was what was causing it – so we checked tonight and found that it was quite good side to side but back to front has a natural 1% incline.  So that is nice – it means that my training runs have actually been at 1% incline already and when I bump up the machine to 1% it is actually at 2%.  That helps the mental part of the game for sure – it means that the extra pushing I have been doing lately to overcome the incline is all going to go to speed on race day.  Excellent.

#trainingrun – August 26th, 2013 (Monday) – 3.84 miles in 30 minutes

223.5 when I woke up this morning and 224.5 after evening run.

Had a big steak supper tonight with garlic toast and Caesar salad – way too much food.

I did manage to get in the pool before supper for about a half hour but only really to float around.

After supper I decided that I would do a run on the treadmill to help put the breaks on the weight gain even if I couldn’t go very hard because of the chunk of beef I had just eaten.  So I waited a bit to make sure everything was settled then got on the treadmill – interestingly my calves were feeling very thick as well so I was retaining water – not sure what caused that.  So this was an unscheduled run and I went into it with the attitude that anything I did was a bonus.

I did a short warm up for 2.5 minutes at 5% incline and 4 mph – 0.16 miles.

The run in the end was 3.84 miles in 30 min at 1% – so not the fastest I have done lately on the treadmill but the first 16 minutes were quite fast – I did the first 16 minutes alternating one minute cycles of 7.5 mph and 9 mph for a total of 2.2 miles in that 16 minutes.  From there I had a total of 3 minutes of walking and a mix of 7, 7.5 and 9 mph finishing with a 30 second stretch at 10 mph.

All things considered it was a better run than the mile total would indicate and things felt pretty good.

After the run was over I got back in the pool and did several laps and 5 sets of resistance exercises.