Breakfast of emperors! lol
Today was 3X 10 minutes with 5 strides in between. This was tougher than I thought it would be--I tried to keep the strides light, but I hadn't slept well so didn't fee 'light' at all. And couldn't fully recover between strides because it felt too cold to hang around that long.
The dog really liked the strides, though!
I'm supposed to do the same workout tomorrow but since I'll be repeating this week two more times, I figure I'll omit the strides tomorrow.
Wednesday, November 24, 2010
Monday, November 22, 2010
even longer run!
I got bored and decided to take things to the next level. I have been following Jack Daniels' white plan (pretty much a learn to run thing) and had spent three weeks on the third stage and was going to stay there this week too.
Three factors changed my mind:
I jogged for 27 minutes on Saturday.
I jogged, period! Jogging for 30 minutes is less daunting than running.
It was icy this morning. It's easier to run than walk on ice.
So I went to the next level and we kept going. 30 minutes, then 6 strides, then 6 minutes jogging for a cool-down. it went well! It always amazes me, though, that what I think is a 'flat' route definitely isn't flat when there's a bit of ice on it. Fortunately, there was a mostly clear section long enough for strides; I never noticed until today that that section isn't exactly level, but good enough.
It feels great to coast again.
I forgot to add that the strides worked much better than I'd imagined. I had my dog with me but he matched my pace well and enjoyed the faster pace. It was exciting for him but he stayed at my side--but there were zoomies when we got home :)
Three factors changed my mind:
I jogged for 27 minutes on Saturday.
I jogged, period! Jogging for 30 minutes is less daunting than running.
It was icy this morning. It's easier to run than walk on ice.
So I went to the next level and we kept going. 30 minutes, then 6 strides, then 6 minutes jogging for a cool-down. it went well! It always amazes me, though, that what I think is a 'flat' route definitely isn't flat when there's a bit of ice on it. Fortunately, there was a mostly clear section long enough for strides; I never noticed until today that that section isn't exactly level, but good enough.
It feels great to coast again.
I forgot to add that the strides worked much better than I'd imagined. I had my dog with me but he matched my pace well and enjoyed the faster pace. It was exciting for him but he stayed at my side--but there were zoomies when we got home :)
Saturday, November 20, 2010
long run!
I was voluteering for a race and got up a bit later than planned. But I still wanted to run with the dog before. instead of the planned workout, running 20 minutes, walking 5, and running 10, I decided to run for 25 minutes straight. Running 30 minutes straight, which I will do next weekend or soon after, is a little intimidating stepping up from 20 minutes. 25 minutes, not so much.
And a wonderful thing happened: I jogged. I was able to jog. I figure it was about 9 minutes/mile. I didn't consciously slow down, I just kept thinking, oh, 25 minutes, that's going to be hard, not sure how it'll go, etc, and my body retrenched and picked that ideal pace I've been missing this past while.
So, see, pessimism works sometimes!!
And, actually, I lost track of time and jogged for 27:16 and I could have kept going.
It feels good to be looking forward to that 30 minute run instead of wondering if I could actually manage it. I just have to scare myself beforehand.
It'll be interesting to see if I'll go back to my usual pace.
And a wonderful thing happened: I jogged. I was able to jog. I figure it was about 9 minutes/mile. I didn't consciously slow down, I just kept thinking, oh, 25 minutes, that's going to be hard, not sure how it'll go, etc, and my body retrenched and picked that ideal pace I've been missing this past while.
So, see, pessimism works sometimes!!
And, actually, I lost track of time and jogged for 27:16 and I could have kept going.
It feels good to be looking forward to that 30 minute run instead of wondering if I could actually manage it. I just have to scare myself beforehand.
It'll be interesting to see if I'll go back to my usual pace.
Friday, November 19, 2010
chili
The dog and I walked this morning, my left knee is feeling weird but that's because I've restarted squats and lunges, but stretching, not so much, but it's better today after tackling some quad knots yesterday evening, etc...
And I'm making chili this afternoon for a local race tomorrow. I guess I'm about halfway through prep-wise, but there still remains a heck of a simmer.
There is no recipe. There are umpteen clean spoons and the suitable median between courage and concern. I suspect that I will, as usual, be led too far into courage by an increasingly numbed mouth, and thus will have to make a late-evening run for more tomato sauce and sweet peppers.
And then there is the quality of the heat, but this is readily solved: I adore the smoky, slightly delayed gentle warmth of chipotle. That's my key note, as they say in the biz.
This time, this will be slightly and carefully augmented by a sharper, stronger and longer heat from another type of pepper. I went to the farmers' market last weekend expecting to buy a lot of peppers, but there weren't any. Finally, something caught my eye: small baskets of gnarled thin long peppers. They were different colours (yellow, red, green) but the same shape. I asked the farmer if they were hot and she said yes.
In the past, I have subsequently asked other farmers "Like jalapenos?" "Oh, no, nothing like that."
It's a trick question. Jalapenos can have a good kick and are but are still manageable on their own. I enjoy mild peppers, but sometimes I need something more.
This time, I didn't inquire further. I had a good feeling about them. I told her I wanted to buy a box because I needed to make chili.
"You're not going to use all of them?" she asked, shocked.
"Oh, no! Two or three."
"Be sure to taste test." She looked me in the eye. "They are hot."
After that, I believed her. I wore a plastic bag on my non-knife hand when I cut them into thin slices, and then I decided to try a slice. This was a very small amount but I'm still feeling the effect 20 minutes later. It's now a rather soothing warmth in the abdominal region, and a lingering, less pleasant laryngitis. It also made my nose run briefly a few minutes ago. I have blocked out memories of the initial sensation. It felt hotter than Southeast Asian peppers, but I probably ate more of this one.
I forgot to ask her what they are. They look like cayenne.
And I'm making chili this afternoon for a local race tomorrow. I guess I'm about halfway through prep-wise, but there still remains a heck of a simmer.
There is no recipe. There are umpteen clean spoons and the suitable median between courage and concern. I suspect that I will, as usual, be led too far into courage by an increasingly numbed mouth, and thus will have to make a late-evening run for more tomato sauce and sweet peppers.
And then there is the quality of the heat, but this is readily solved: I adore the smoky, slightly delayed gentle warmth of chipotle. That's my key note, as they say in the biz.
This time, this will be slightly and carefully augmented by a sharper, stronger and longer heat from another type of pepper. I went to the farmers' market last weekend expecting to buy a lot of peppers, but there weren't any. Finally, something caught my eye: small baskets of gnarled thin long peppers. They were different colours (yellow, red, green) but the same shape. I asked the farmer if they were hot and she said yes.
In the past, I have subsequently asked other farmers "Like jalapenos?" "Oh, no, nothing like that."
It's a trick question. Jalapenos can have a good kick and are but are still manageable on their own. I enjoy mild peppers, but sometimes I need something more.
This time, I didn't inquire further. I had a good feeling about them. I told her I wanted to buy a box because I needed to make chili.
"You're not going to use all of them?" she asked, shocked.
"Oh, no! Two or three."
"Be sure to taste test." She looked me in the eye. "They are hot."
After that, I believed her. I wore a plastic bag on my non-knife hand when I cut them into thin slices, and then I decided to try a slice. This was a very small amount but I'm still feeling the effect 20 minutes later. It's now a rather soothing warmth in the abdominal region, and a lingering, less pleasant laryngitis. It also made my nose run briefly a few minutes ago. I have blocked out memories of the initial sensation. It felt hotter than Southeast Asian peppers, but I probably ate more of this one.
I forgot to ask her what they are. They look like cayenne.
Thursday, November 18, 2010
smoothie
I will restore the count...someday. after lab reports are done, I guess.
4X 8 min today. I think I'm finally finding that comfortable and (slightly) slower pace.
4X 8 min today. I think I'm finally finding that comfortable and (slightly) slower pace.
Tuesday, November 16, 2010
? megaddarah
Today was the same as yesterday, 3X 10 min, except that I took 2 min for the first recovery period and 1 min for the second because 2 minutes felt too long. Stuff froze up. The first interval was too fast--I kept slowing down and speeding up again. After two minutes of walking, my legs got logey and I settled into a slower pace. It seemed ok. I'm not quite used to it, but it feels easier and it might possibly work for 30 whole minutes. lol
pace (as best as I can tell):
8:00/mile
8:12/mile
8:12/mile
Once again, it felt like a blah run, but endorphins kicked in afterward and I was quite hyper the rest of the day.
pace (as best as I can tell):
8:00/mile
8:12/mile
8:12/mile
Once again, it felt like a blah run, but endorphins kicked in afterward and I was quite hyper the rest of the day.
Monday, November 15, 2010
? homemade pumpkin poppyseed muffin
Sat: long run, 20 minutes! (and then an additional ten after a short walk)...it went well. My husband came with us and he held the leash so I was able to relax my shoulders more. This is something I've been working on: letting my shoulders relax/drop a fraction with each exhale. Otherwise I start to get stiff holding them up.
Sun: walk
Mon: 3 X 10 min again, with two minute breaks in between. I was taking just 1 minute, and then read that it should have been 3 minutes. Compromise is so simple when it's purely quantitative! Anyway, I hope to repeat this workout tomorrow, and also do resistance exercises afterward. I didn't do them today because I'm still kind of sore, partly from all the lunges and squats I did on Saturday. Wasn't the best timing but I really craved them.
I feel a lot better than I did last week! I will do the same workouts, but with an extra run, this week, culminating in the long run of 20 minutes (lol) and I might move to the next level of the program the week after that. I still have to decide.
Apart from relaxing my shoulders, I also concentrated on finding a better pace in prep for that next level: 30 min run. I have to slow down a bit, which I did today without aggravating my foot, and it wasn't a huge change but it was still surprisingly blah, easy without being relaxing. It was probably an off day; it wasn't like I was full of energy and really reining it in.
Sun: walk
Mon: 3 X 10 min again, with two minute breaks in between. I was taking just 1 minute, and then read that it should have been 3 minutes. Compromise is so simple when it's purely quantitative! Anyway, I hope to repeat this workout tomorrow, and also do resistance exercises afterward. I didn't do them today because I'm still kind of sore, partly from all the lunges and squats I did on Saturday. Wasn't the best timing but I really craved them.
I feel a lot better than I did last week! I will do the same workouts, but with an extra run, this week, culminating in the long run of 20 minutes (lol) and I might move to the next level of the program the week after that. I still have to decide.
Apart from relaxing my shoulders, I also concentrated on finding a better pace in prep for that next level: 30 min run. I have to slow down a bit, which I did today without aggravating my foot, and it wasn't a huge change but it was still surprisingly blah, easy without being relaxing. It was probably an off day; it wasn't like I was full of energy and really reining it in.
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