Well the Chedoke Trail for lunch, it’s exactly 3KM up and 3KM down. This is an awesome trail and from now on when the sun is out and I have to run I’m going to run this because there is so much shade along the trail. It’s also great run to work on speed and endurance going uphill. For my hills training go up and down this a few times. Anyhow I did the 6km in 29:02 but did take a min at the top of the hill to drink some water. Anyhow the average pace for the run is 4:50 minute KM (7:47 minute miles). Lots of people on the trail today and I had a serendipidous moment.
Archive for May, 2009
22
May
Running Log :: Chedoke Trail 3 up 3 down
21
May
Workout :: Killer Workout
Well it’s time to step it up and get ready for another running season. Headed down to the Premier Fitness on York Blvd tonight as a friend said there is nobody there at night and he wasn’t kidding. It was awesome, only about 5 people in the place so no fighting over equipment. Anyhow tonight was killer arm workout and abs. I already got a good cardio in today and my legs are already feeling better (probably the advil). I did that extended lower ab bench and man the abs feel awesome tight. Groin strain is still on the mend though and this is really goign to take some time.
21
May
Running Log :: everything hurt
Well this was a tough run, it was beyond hot and everything just hurt (shins, groin feet). Think I need an extra rest day or two. Anyhow did a 10km run in 50:08 for an average pace of 4:55 per km. I ended up having to walk back as it was just way to much with the heat. Anyhow I’ll lay up tomorrow and get an elliptical session in and short runs next week just to let the groin heal up a bit more.
21
May
Twins Birthday :: Montanas
We forgot the camera and took the girls to Montanas for the Twins birthday. They wanted to wear the silly moose antlers. So there we are loading them up on little kids meals and the wonderful huge heaping bowl of ice cream, whipcream and chocolate just before bed. Aren’t we smart. Anyhow had a great time. I only managed to get a few pics before with the camera phone which I didn’t even think about when they had the silly hats on. Plus one pic from work.
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20
May
Workout :: hard core
Well went for an awesome workout tonight. This was my first real hard workout since the groin injury. Anyhow it was great. Did a good hard chest workout (incline and decline presses, less weight with 8 sets of 20 seconds and with 10 second rest in between), seated rows (8 sets 20 seconds with 10 second rest), shoulsers (shoulder press 8 sets 20 seconds — 10 second rests, lateral raises 3 sets), abs (toe catches 4 sets with 1 min skiping in between each, elbow to knee with skipping and lunges between each set).
Followed those up with crunches, then leg raises (superset with dips and dumbell curl). The leg raise superset was done with 3 sets. After this workout I’m totally spent.
20
May
Running Log :: 5k with Sydney in toe
Well ran a 5km run along Stonechurch with Sydney in toe on her bicycle. Had a very fast run going having done the run in 23:33 for an average pace of 7:34 minute mile (4:42 minute km). Calves feel a bit tight even though I tried to work on my gait and landing on the ball of my foot (more in the middle) and really pushing off. Well see how they feel tomorrow. Tomorrows run should be around 7 miles but we’ll keep the pace to a moderate level.
20
May
Running with the kids
Well took the girls out for their first running experience last night. It was quite the time. Oh this hurts… Oh that hurts… When does this become fun… Sydney did quite well, 4 X around the 400 meter track with break in between doing either pushups, crunches or skipping. Her last lap was under 2 minutes (1:50) so that was good. I played some little running games with all of them at the end, runnig to the post and back to get a letter where they would each get a turn at trying to figure out the word and the first one back gets first crack at the word. Anyhow it ended up being quite fun and after all the exercise which fell into the 20 minute category they went and played in the park. Do this again on this week. Today is Nyah and Tailems birthday, they are 4 today.
19
May
Sydney and running
Well Sydney (my 11 year old daughter) asked me last night if I could take her out running. She went to play with her friend and found she didn’t have the energy she once had when she was in gymnastics. I was very pleased with the request and am looking forward to doing this activity with her. I have lots of research to do to make sure that I get her started out right and that it remains fun. Look for some running games etc. You can check back here for some progress and photos. I’ll track everything I do with her under a new section.
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17
May
Running Log :: Netherby to Canal 16.5km
Well went for my long run today. Really wasn’t sure how far I was going to go but started out into the cold wind. The run took me along country road to a trail along the Welland Canal. The only think I don’t like about these runs out here are the dogs. There were many along the way including German Sheppards and Rotweilers. There was a nice part where I got to a trail along the canal, those are great for working stability. Anyhow I got a 16.5km run in and still had legs to have done a half marathon had I wanted to. Well the run took me 1:25:25 but I had to stop twice to retie my one shoe and I didn’t stop the timer so I probably lost a minute or so. So my average pace for the run was 5:10 minute Kilometer or 8:19 minute mile. I’m pleased with it when I look at the mileage I put in this week. This week I ran somewhere around 46km.
16
May
Books :: High Fidelity
Well I got through High Fidelity and it was a great book. Top 5 things I like about the book…
5. The relationship between Dick and Barry
Having seen the movie first and a few times it’s funny when you read the dialog because you can hear Jack Black and Todd Louiso pouring out of the pages.
4. Robs melencholy dealing with absolutly everything
3. The lists and references to all the songs.
My goal was to write out every artist and song reference but there were just way to many and I wanted to get through teh book. I guess I’ll have to read it again.
2. How Rob becomes complacent in most of his relationships.
Just like most people. How he doesn’t realize what he has till it’s gone. I like how he tries to make all his past relationships right.
1. Marie DeSalle
Everyone of us has our Marie DeSalle. What is your Marie DeSalle’s name.
Anyhow I loved the book, the characters just pour out of the page. I think I’m going to have to watch the movie again, it’s been years. I had actually forgoteen who else was in it and was just reading the wiki on it and realize that LIsa Bonet, Catherine Zeta-Jones and Tim Robbins are all in it.
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