25-30 Mins - 65-70% Max Heart Rate
Broke my own rule tonight . Took the lower limit of the two extremes. It was because I felt bad. I'm in Halifax, at the Raddison and it has the worst gym I've ever seen. One treadmill. Luckily I got there first. Some old dude showed up right after. Then a lady. I was running for 25 minutes and stopped due to the fact that I was starting to get dirty looks. Oh well. Not a huge deal at the end of the day.
Being away presents a whole new set of challenges. Temptation to eat too much crappy food. Not enough of my staple foods around.
Here's one thing I eat in the morning a lot that you can't get at restaurants:
1 cup oatmeal
1 cup skim milk
Microwave for 2 mins.
1 scoop vanilla protein
1 tablespoon flax meal
1 teaspoon splenda
few sprinkles of cinnamon
Still have a pseudo cold...
Monday, March 3, 2008
Sunday, March 2, 2008
Week 1 - Day 7
45-50 Min Run - Easy Pace
I made up my mind a few days ago that anytime there was a range on the minutes I'd always take the higher range. It might not seem like much but an extra 5 minutes on every run, 10 weeks of running, 4 runs a week is 200 minutes in total which is better than 3 hour long runs.
I got up this morning after a lovely UFC event (and a crappy night of eating) to discover that my cold had partially re-emerged. I decided to fight through in, drank some water and got my ass over to the gym. Once I got going everything was good. I kept my heart rate down decently well (should be better, but that will come with time, I haven't done this much cardio in a while and it shows). I finished just over 50 minutes and was close on 5 miles.
After that I was throughly drenched and headed home for a Gatorade, some chicken and sweet potatoes. Anyone I know who's an athletic eater considers sweet potatoes a secret weapon. They are packed with nutrients, low-glycemic and very tasty. I cut a full potato into cubes, toss them in a bag, dump some olive oil in and then I have a spice ironically called "vegetable spice" that I apply. Throw them in the oven for 20 mins or so and it is a delicious yet healthy alternative to potatoes/French fries. When I'm cooking chicken I'll usually have a bag of frozen chicken breasts on hand from Costco. They are by far the highest quality frozen chicken breasts I have been able to find. Typically I'll toss them in the microwave on defrost for 7 minutes, cut into strips and then cook them with cooking spray on fairly high temperature pan. I have loads of spices that I'll use on any given day and it doesn't really matter which one I use but I do think spice is a lot better than sauce in the nutritional department.
I think in order to do this blog justice I also need to explain why I'm doing this race. Quite frankly, last year I ran the Tely 10 for the second time, and I sucked. I can honestly say I was ashamed of my performance. I ran it somewhere around 95 minutes but spent the majority of the second half in pain and switching between walking and running. It was actually a slightly better time than my first try at it but my goal the first time was to cross the finish line. I didn't know if I could run 10 miles. The second time, I wanted to do well. I think I tricked myself into thinking I was in better shape than I was. I did several long runs before the race, much longer than I did before the race in 05', but I think they clouded my judgment. I wasn't in much better shape but due to my illusion of false preparation I had a goal of running it in under 90 minutes. When the race started I was watching the clock for the first few miles and keeping pace with my goal, even trying to better it. This landed me in a world of hurt after bout 5 miles. At the end I pretty much decided I wouldn't do the race again if I was going to be unprepared.
This fall I was considering some different vacations and the idea of running the "Bloomsday 12k" crossed my mind. I have several family members in Edmonton who have run it before and had a great time. It would be a nice little trip and give me a solid goal for getting in shape during the winter. I also figured this would put me in a much better place for the Tely 10. We'll see.
I made up my mind a few days ago that anytime there was a range on the minutes I'd always take the higher range. It might not seem like much but an extra 5 minutes on every run, 10 weeks of running, 4 runs a week is 200 minutes in total which is better than 3 hour long runs.
I got up this morning after a lovely UFC event (and a crappy night of eating) to discover that my cold had partially re-emerged. I decided to fight through in, drank some water and got my ass over to the gym. Once I got going everything was good. I kept my heart rate down decently well (should be better, but that will come with time, I haven't done this much cardio in a while and it shows). I finished just over 50 minutes and was close on 5 miles.
After that I was throughly drenched and headed home for a Gatorade, some chicken and sweet potatoes. Anyone I know who's an athletic eater considers sweet potatoes a secret weapon. They are packed with nutrients, low-glycemic and very tasty. I cut a full potato into cubes, toss them in a bag, dump some olive oil in and then I have a spice ironically called "vegetable spice" that I apply. Throw them in the oven for 20 mins or so and it is a delicious yet healthy alternative to potatoes/French fries. When I'm cooking chicken I'll usually have a bag of frozen chicken breasts on hand from Costco. They are by far the highest quality frozen chicken breasts I have been able to find. Typically I'll toss them in the microwave on defrost for 7 minutes, cut into strips and then cook them with cooking spray on fairly high temperature pan. I have loads of spices that I'll use on any given day and it doesn't really matter which one I use but I do think spice is a lot better than sauce in the nutritional department.
I think in order to do this blog justice I also need to explain why I'm doing this race. Quite frankly, last year I ran the Tely 10 for the second time, and I sucked. I can honestly say I was ashamed of my performance. I ran it somewhere around 95 minutes but spent the majority of the second half in pain and switching between walking and running. It was actually a slightly better time than my first try at it but my goal the first time was to cross the finish line. I didn't know if I could run 10 miles. The second time, I wanted to do well. I think I tricked myself into thinking I was in better shape than I was. I did several long runs before the race, much longer than I did before the race in 05', but I think they clouded my judgment. I wasn't in much better shape but due to my illusion of false preparation I had a goal of running it in under 90 minutes. When the race started I was watching the clock for the first few miles and keeping pace with my goal, even trying to better it. This landed me in a world of hurt after bout 5 miles. At the end I pretty much decided I wouldn't do the race again if I was going to be unprepared.
This fall I was considering some different vacations and the idea of running the "Bloomsday 12k" crossed my mind. I have several family members in Edmonton who have run it before and had a great time. It would be a nice little trip and give me a solid goal for getting in shape during the winter. I also figured this would put me in a much better place for the Tely 10. We'll see.
Week 1 - Day 6
30-40 Mins Cross Training
Probably the most intense day of this training yet. The schedule called for 30-40 mins of cross training. I figured I should probably sneak my missed hill run in. I hit the gym at about 10 am and ran for 35 minutes. I created the "hilly run" on the treadmill but increasing the incline to 7.5 degrees for four 400m stretches. This was recommended by the training guide.
My run felt good.
At 3:30 pm I had Jiu Jitsu. We did some De la Riva guard work (I know no one will know this but hey, it's good for me to look back on this too) and had about 45 minutes of sparing at the end. I had some of the roughest and hardest battles I've had yet. Ended up with a slightly busted lip, took a real good elbow to the orbital bone and was generally wiped by the end of it. This stuff is high intensity cardio.
Probably the most intense day of this training yet. The schedule called for 30-40 mins of cross training. I figured I should probably sneak my missed hill run in. I hit the gym at about 10 am and ran for 35 minutes. I created the "hilly run" on the treadmill but increasing the incline to 7.5 degrees for four 400m stretches. This was recommended by the training guide.
My run felt good.
At 3:30 pm I had Jiu Jitsu. We did some De la Riva guard work (I know no one will know this but hey, it's good for me to look back on this too) and had about 45 minutes of sparing at the end. I had some of the roughest and hardest battles I've had yet. Ended up with a slightly busted lip, took a real good elbow to the orbital bone and was generally wiped by the end of it. This stuff is high intensity cardio.
Week 1- Day 4/5
Horrible Horrible Horrible.
I couldn't shake the damn flu. Both of these days were supposed to have runs. A hilly run for 30-40 mins on Thursday and a 25-30 min easy run on Friday. Missed both. Thursday I was sick. Friday I could have, but got offered last minute hockey tickets for the Fog Devils game in the booth with Lanny McDonald. Sorry, but certain things come first! At 10 weeks out I figured it would help me get over the cold and move on.
I couldn't shake the damn flu. Both of these days were supposed to have runs. A hilly run for 30-40 mins on Thursday and a 25-30 min easy run on Friday. Missed both. Thursday I was sick. Friday I could have, but got offered last minute hockey tickets for the Fog Devils game in the booth with Lanny McDonald. Sorry, but certain things come first! At 10 weeks out I figured it would help me get over the cold and move on.
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