Friday Feb 29 |
 | Stretching/exercises 5:00 [1] | |
| |
| for glutes/quads/hamstrings |
Thursday Feb 28 |
| Running 43:00 [3] | |
| |
| warm up, warm down, and jogging in between |
| Intervals 12:00 [4] | |
| |
| 6 times 2 minute trail intervals. Started up some stairs, then up a long gradual hill. The third and the last one were quite flat, but the others were at least somewhat "hill" intervals. Great to have Petra right there next to me... makes me run so much harder. Definitely still coming back from my bronchitis. |
Wednesday Feb 27 |
| Stretching/exercises 30:00 [1] | |
| |
| Good intense strength workout. Worked on arm strength, core, and leg/hip strength. Made sure to keep moving from one exercise to another quickly. |
| Biking 30:00 [3] | |
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| fastish bike to downtown |
| Biking 35:00 [2] | |
| |
| slower bike home with my mum |
Tuesday Feb 26 |
| Note | |
| |
| First day in awhile I have felt I could breathe without feeling really phlegmy! |
| Running 54:00 [3] | |
| |
| Run with Thomas, keeping up a decent pace. Did two 5 minute tempo runs during, with thomas keeping pace with my new gps watch. |
| Running 10:00 [4] | |
| |
| tempos |
Monday Feb 25 |
| Weight training 10:00 [1] | |
| |
| some stuff for glutes, plus some arm strength |
| Stretching/exercises 1:00:00 [1] | |
| |
| Runners yoga at the run inn - not counting the easy bits at the beginning and end. The middle bit had me shaking as we held some squats and some powerful stretches. |
| Running 25:00 [3] | |
| |
| Run to and from yoga |
Sunday Feb 24 |
| Running 1:30:00 [3] | |
| |
| Running at belcarra park with meghan and thomas. Felt like my lungs couldn't keep up with the rest of me, still coughing and phlegmy. |
| Biking 1:00:00 [3] | |
| |
| Fastish ride around UBC with meghan, trying to keep on her tail. I can feel I have not biked in awhile. Trying to make the best of the fab weather. |
Friday Feb 22 |
| Stretching/exercises 30:00 [1] | |
| |
| Some exercises for my glutes, plus core and arm strength |
Thursday Feb 21 |
| snowshoeing 2:00:00 [1] | |
| |
| Snowshoeing for MEC team day, pretty fast paced hiking. Taught them how to take bearings and pace on a rough topo... lots of fun wandering through the woods! Sunny! and my calves actually feel quite sore from this (some climbing up steep slopes). Still phlegmy... |
| Note | |
| |
| talking to a co-worker at MEC who is imunosupressed because of a transplant... and still managed to recover from a similar sickness way faster than me. He basically said I need more specific goals, and to be able to let go of things and take a rest (ie listen to my body more). Also discussed the idea of cleanses... |
Wednesday Feb 20 |
| Note | |
| (sick) |
| still very phlegmy and itchy/rattle down into my lungs, so I cough easily... seeing if I can more fully recover... |
Monday Feb 18 |
| Stretching/exercises 10:00 [1] | |
| |
| exercises for hip, stretches, etc... |
| Walking 1:00:00 [1] | |
| |
| walking on the snow up mt seymour with Nicki, Henrik and Petra. Beautiful day! |
Sunday Feb 17 |
| Orienteering 22:00 [3] | |
| |
| Deep cove sprint - setup
Didn't push too hard, being careful of my lungs. |
| |
| C • great time - thanks ! 1 |
| Orienteering 29:27 [4] | |
| |
| Little faster paced. Some problems with the lungs at the beginning, more coughing/restriction. Bad route choice from 1-2, after lungs opened up a bit I had a really fun race. Never allowed myself to go all out, but running reasonably fast (still a bit heavy feeling from the sickness though). |
| Orienteering 28:00 [2] | |
| |
| Jogging around the course at Ambleside with Petra and Meghan. |
Saturday Feb 16 |
| Running 1:00:00 [2] | |
| (sick) |
| Putting out controls at Cypress falls, and then late in the day at Cates Park. |
| Orienteering 30:00 [3] | |
| |
| Running "o-tervals" with Charlotte at Capp college. Still sick, so didn't push it. Felt heavy and lungs not so great. |
Wednesday Feb 13 |
| Note | |
| (sick) |
| Fever (temp of 101.5 in the mouth this morning). Bad cough, extremely runny nose. Basically stayed in bed most of the day. |
Tuesday Feb 12 |
| Stretching/exercises 5:00 [1] | |
| |
| glute exercises etc... |
| Note | |
| (sick) |
| cold has now moved into the chest... very itchy raspy cough. Maybe bit of a fever... |
Monday Feb 11 |
| Stretching/exercises 30:00 [1] | |
| |
| working on glutes, hamstrings, 1 legged squats, stretches (+ball rolls) and arm strength. |
| Orienteering 43:00 [2] | |
| |
| Terrain running checking controls for the cypress falls training this weekend. Had to move one cause it was on a very steep slope... |
| Orienteering 20:00 [2] | |
| |
| Checking control locations at Whytecliff park, before it got so dark I could no longer read any map details and had to bushwack down the hill and out to the road (very tricky, as depth perception was hard). |
| Swimming 22:00 [2] | |
| |
| swimming at the aquatic centre with Thomas. Some breast stroke at the beginning and end, and front crawl alternating with no kicking front crawl (with a float between the legs) in the middle. Plus one length of painful kicking with a board... could feel me kicking the race out of them. |
| pool running 2:00 [3] | |
| |
| Plyos/sprints in the tummy/chest deep water. |
Sunday Feb 10 |
| Running warm up/down 20:00 [2] | |
| |
| |
| Running race 1:32:06 [4] 21.1 km (4:22 / km) vdot: 49.6 | |
| |
| or 1:32:02 chip time
Ok, so being sick was not the best lead up to this race. I did feel constriction (despite being given a puffer by my doctor) on and off throughout the race. By just before the halfway point I was starting to die, legs and arms feeling heavy, and not longer able to keep the same pace. I have never had my arms feel so crappy by the end of a race...
1 mile - 6:22
2 mile - 6:44
3 mile - 7:01
4 mile - 6:52
5 mile - 7:04
Halfway 44:53 (took part of a power gel and water to try to revive)
6 mile - 7:08
7 mile - 7:08
8 mile - 7:08
9 mile - 7:06
10 mile - 7:23
11 mile - 7:09
12 mile - 7:28
last bit ~ 0:45
Markers may not have been exactly perfect.
So where does this time fit in with my fitness? - this is the question.
I feel crappy about this race, because I always am hoping I will improve (hoping for a miracle?). The fact is that although my training volume has been ok, I have not done much speed-work. Also, how much did my asthma/sickness impact me... this is a question I am working on, testing my peak flow often. I haven't used a puffer regularly since I was 12. However in my teen/adult life I have often used one about once or twice a year when I get sick and it moves into my lungs. I guess what I want to know is whether it is affecting me day to day, or I have just grown used to it. I have noticed it more recently (even before I got sick) because it has been colder, and I cough a lot after running in the cold. |
| |
| C • Half marathon? 2 |
Saturday Feb 9 |
| Running 30:00 [3] | |
| |
| easy run with meghan to stretch out legs |
Friday Feb 8 |
| Running 32:00 [3] | |
| (sick) |
| run during my break at work. Still very phlegmy... been taking it easy, in hopes of clearing up by the race on sunday... |
Thursday Feb 7 |
| Stretching/exercises 10:00 [1] | |
| |
| exercises for glute, stretching |
Wednesday Feb 6 |
| Running 30:00 [2] | |
| |
| running between exercises and running while waiting |
| Orienteering 20:00 [4] | |
| |
| starts exercise + thomas's stairs exercise - fast paced orienteering |
Tuesday Feb 5 |
| Stretching/exercises 10:00 [1] | |
| |
| exercises for glute and stretching |
| Running 33:00 [3] | |
| |
| Was going to go to intervals at the track, but my doctors appointment was over and hour late.... thought about leaving, but I had already waited so long. I now have a puffer to control my cough/wheezing, which is good.
Meghan and I decided to run on the beach near my doctors instead. + 4 strides on the grass at the bottom of the hill before doing intervals. |
| Intervals 19:00 [4] | |
| |
| 4 times ~2:20 up the hill
with ~3:10 jogging down (*3, since warmed down from the top) |
| Running 17:00 [3] | |
| |
| warm down, with some lampost sprints/strides thrown in |
Monday Feb 4 |
| Stretching/exercises 15:00 [1] | |
| |
| stretching and exercises for glute and other strength |
| Note | |
| (sick) |
| legs tired after the weekend, felt ok over the weekend, but now have no voice and a bit of a wheezy cough. |
Sunday Feb 3 |
| Running 20:00 [2] | |
| |
| putting out controls and jogging on some trails as warm up with petra |
| Orienteering 34:00 [3] | |
| |
| Farsta training at Francis king |
| Running 12:00 [2] | |
| |
| warm down run with petra and meghan |
Saturday Feb 2 |
| Orienteering 2:20:00 [2] | |
| |
| Orienteering at thetis lake. Alternating control with Petra, and discussing the map with her and Meghan. |
| Orienteering 28:00 [3] | |
| |
| orienteering at mount douglas, hard to go fast in places since soooo steep. I tried to push it harder, but variable speed was the only option. |
| Running 8:00 [3] | |
| |
| jogging after |