Well went to the gym to get my lunch run in and get ready for the half marathon this weekend. Anyhow nothing special about the run, still keeping the pace down just to ensure I don’t get any more shin pain between now and my marathon, I don’t need to miss any training week again like last year. Anyhow for the running statistics, 4 miles in 33:10 for an average pace of 8:17 minute miles.  Following that went for some good indian buffet!

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Well good run tonight (inside on a machine though). Really wasn’t in the mood to run but have to put the mileage in regardless. It’s good that I have the half marathon this weekend, those kinds of things break up the training monotony. Anyhow followed up the run by a great workout, back (wide grip chins and bent over dumbell rows) and biceps (dumbell curls and preacher curls). Anyhow for the run stats! Did 7 miles in 58:25 for an average pace of 8:20 minute miles. Didn’t push hard at all. It all felt great.

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Well started out my night with a good little 4 mile run at a relatively easy pace. That would be because I registered for another half marathon this weekend. I signed up for the Road 2 Hope Marathon in Hamilton, Ontario. Anyhow I did a 4 mile run in 33:15 for an average pace of 8:18 minute mile. After the run I went and did a hard workout. Did chest (incline and decline press and pec dec) followed by triceps (one arm press down, cable pressdown). I also did shoulders (cable cross raises, rear deltoid and shoulder press) and abs (reverse weighted crunch, leg raises and added dips for a superset). I’m home now and completely wiped. I feel great. Tomorrow at lunch have to get a 7 mile run in and then workout in the evening.

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Well back to running after a nice weekend off in Ottawa (if you can read french you can read all about it). Anyhow had to  do a 9 mile run and as it was dark and wet did it inside tonight. I’m so sick of running inside but with the schedule lately just no time to get out. Anyhow the run started out a bit rough but the pace started to feel good at about mile 4. Anyhow for the stats as I’m in a hurry, work to do still and it’s almost 11:30pm. Did 9 miles in 1:14:53 for an average pace of 8:19 minute miles. This week we have quite the running to get though, 4, 7, 4 and 14 miles runs.

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Bien je croix que je devrais écrire l’entrer en français car c’est ma langue d’Ottawa. C’est ce que j’ai vécu pendant que j’y étais. Alors je commence avec l’hôtel. Bien sur, magnifique p’tite chambre et tous prêt pour moi, comment les propriétaires le savait que j’aimais le Sleemans Rousse je ne sais pas, et aussi que ça va bien avec le chocolat et les fruits. Incroyable! Alors bien l’hôtel « Byward Blue Inn » étais très européen par contre je croix que le concierge me trouvais mignon.  Aussi, je doute qu’il n’était pas la seule.
Alors bien installer dans ma chambre j’ai décidé d’aller à mon pub préférer (cela va changer), the Brig qui est maintenant un pub à la clientèle  universitaire. Quelques pichets de Keiths Red (Rousse) et c’étais le temps de prendre une marche.  J’étais accompagner par les étoiles voler par un père et placer dans les yeux d’un ange. Ce que j’ai trouvé? Des écluses et le pouce à porte « OUCH! ». Aussi un maniaque au Pizza, comment je voulais faire manger une voler à quelqu’un! Ma chance viendrait le lendemain, une séance de lute que j’ai ni gagner ni perdu.  Alors je continue avec l’histoire. Le lendemain je m’ai réveillé et c’étais très plaisant le sommeille.  J’avais la chance de voire une autre sourire aujourd’hui parmi un permit de conduite en faisant un tour du marché Byward. Un bon petit déjeuner au BLT sur un bagel. Et moi l’ontarien qui connais que le BELT, ou es mon œuf? Alors j’ai décidé de faire le tour d’un musé, le musé de civilisation. J’ai considérer faire le tour d’un tipi par contre ce n’étais pas assez privé pour mon gout. Le musé étais parfait et j’ai commencé à apprendre que Lola ne fournis pas toujours les meilleures directions et je devrais faire confiance aux personnes qui m’assiste quand mon cerveau ne sais pas le bon direction.
J’ai réussit à faire mon retour en Ontario de la société distincte (les québécois mon laisser rentre sans passeport) sans incident. Le soupé Smithwicks au robinet et le « fish and chips English style », le bonus, que 200 points Jenny Craig (pas mon joke et je ne le prends pas le crédit).  Comment c’étais bon. Quelques heurs là et c’étais le temps de retourner à l’hôtel pour un p’tit break. J’ai fait de la lute qui ma rendu très fatigué et je m’ai endormis. Là le dimanche, le jour que je retourne. Un bon biscuit procuré par une belle fille brillante parmi le permis de conduite à qui j’ai récompensé avec un bon livre. Finalement j’ai fait mon check out, je m’ai sauvé de l’argent à machine de stationnement et j’étais obligé de me mettre un peux de « lip balm ». Finalement pour une raison ou une autre j’ai senti une attraction à Walmart pour me procurer un CD de U2 pour mon voyage à Hamilton.  Pour ceux qui lisent mon BLOG, j’avoue une fin semaine de rêve, j’adore l’Ottawa et tous ce que ça m’apporte.

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Well the leg is a bit sore but it isn’t a shin splint. It’s a wierd feeling but I’m sure it will be ok. Feels kind of like a small knot just under the skin. Anyhow I’m going to go ice it right after I write this. Anyhow tonight was short run night and legs are feeling a bit better. Supposed to have long run Saturday but might move it to Sunday to give the legs an extra rest day, we’ll play it by ear. Anyhow 3 mile run tonight (did it inside) in 25 minutes for an 8:20 minute mile pace, this is a recovery week as you would know if you’ve been following my running this week.
Anyhow after the run did a workout starting with abs. Hard abs workout (reverse crunch 70lbs, hang leg raises and crunches). Also did back (wide grip chins), shoulders and triceps. All in all I feel I had an excellent workout. Next week things should be back to normal around here so the training can be more consistent.

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Ok I really wasn’t up for my run tonight. Legs are tires and sore (squats yesterday and my long run on Sunday). Anyhow there are days where you just have to get there and run. Today was one of the days. I’m still trying to get my legs to recover a bit this week and it is a bit of a reduced week so I kept the pace down to an 8:27 minute mile. Did the 6 mile run in 50:40. It wasn’t overly difficult, there was a bit of soreness around the half way point but the legs seemed to warm up ok. I didn’t have anything left though for a workout and it was already after 11pm so just wanted to get home. Get a good workout in tomorrow evening.

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Well first day back at the gym in a week as my wife was away for work for a week. So got back to the gym and did a nice easy run as my run on Saturday really took it’s toll. Anyhow did 3 miles as per week 6 on the Hal Higdon website. Anyhow did my 3 mile run in 25:20 for an average pace of 8:26 minute mile and that really did my leg some good. As this is a recovery week I’m going to keep the tempo down all week. After the run had a nice booster juice and hit the weights. Did chest (decline press, incline press, squats with 25 pound weight in front and pec dec), arms (preacher curl and dips), abs (weighted reverse crunsh and leg raises). The workout and the run took everything out of me. Anyhow weight at the moment is 183 lbs. Feeling in good shape and tonight I’m going to crash hard.

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Well had to pick today, run or skydive. Took the girls to swimming this morning and that kept me busy till 11am and when I got home and got the girls fed it was already noon. If I would have gone to the DZ I wouldn’t have gotten back in time to feed, do the night routine with the girls and get my run in so I had to make the hard choice and run instead of skydiving. Well the legs really weren’t into it either, got out there and man I was not in the mood. Anyhow I did a 12 mile run today after an extra day layoff and not doing my 3 mile run on Thursday. Anyhow here are the stats, 12 miles in 1:41:46 which is almost my half marathon time of a few weeks ago. That is an average pace of 8:29 minute miles, very painful. I was averaging about 8:10 minute mile for the first half but the last half of the run was just brutal, very sore legs.

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Ok today was cool, cold! The temperature at jump altitude was a blistering -11 degrees and a good wind to add. Well I managed to get one jump in before the winds got to strong. By the way thanks AJ for the altimiter hahahah. Anyhow great jump, caught a little crosswind on the landing, counter steered and a nice little bumslide. Anyhow was a great day today. Hope to get one or two more in tomorrow. Here are a few pics.

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