Friday was an interesting day to go into the office. There were only a couple of other people on my floor, as Talisman gives people the morning off for the Stampede Parade. If I'm not working I don't get paid, and I had things to do. Plus, my office window sees a small slice of pavement in front of Gulf Canada Square. Yes, I know it's really called something else now.
Mostly I worked, but I looked whenever I heard bagpipes. I love me a good pipe band. I'll have to ask my buddy Graham if he was in it. There was a huge rumble at one point, and there was an honest to God tank going down the street, waving it's turret and cannon at the crowd in an amiable way. As amiable as a tank can be, I guess. Big cheers, HUGE cheers whenever the Canadian military units went by. In spite of the distractions I got lots of work done. Dinner after work with our buddies Gord and Gail at Boxwood. Yummy!!
I think it's really important to have a mental health day every now and then. Yesterday was it. I slept in to about 7:30, which is late by my standards. The biggest morning activity was a gentle stroll to the post office to get a stamp to send a letter to America. $1.08!!! Holy cow. That raises the price of the item I bought by a whole 2.3%. I hadn't known that letters going there were so expensive. I'm looking forward to that shirt!
From there I had a recovery nap. That wasn't totally my idea, but Amelia the cat snoreonerated me. After a while I got up to have some lunch, then I had a post lunch nap. After watching some TED talks, I napped again, this time in the bedroom where it was nice and cool. Linda was out doing a Stampede breakfast at the Ismali Muslim centre, hobnobbing with Mayor Nenshi, and some other political riff-raff. Then she was out to Millarville Market with a buddy. So I had a quiet day with my thoughts.
Not much to say about that, just that I'm happy with how my life is going now. Glad I didn't try to sign up for a bunch of triathlons this year. Pleased with how my knee is recovering and that I'm getting back on the fitness train again. Work is going well and I think I'm getting more into the groove with my current assignment. For a while I was a bit lost, but it's coming together.
This week was a rest week on the fitness front. I've had several weeks where I pushed on the running and biking. On the advice of the famous (and fast!) Katie, I've changed up my stride a bit. This really seems to be working for me. Today I replicated the run from June 26, though today I went just a little bit further, so my pace was probably just a hair over 7 min/K. The main goal of the run was to maintain the quicker stride throughout the run, and keep my heart rate down.
That last didn't go quite so well, but the first went really well for the first 70 minutes, then it got to be a bit more of a struggle. I could feel my self settling into a slower stride, then I'd think about hot pavement and would pick it up again. My heart rate gradually climbed throughout, but my breathing was good the entire time. I started a cool down walk at the 90 minutes, maybe 100 m from the house, recovering 26 bpm in a minute. It's nice to have the hose there, waiting for a quick drink, and to splash cool water onto me for a few more minutes of walking.
By my standards this was a fairly hot day, maybe 23 C. Lots of people run in the cool of the morning or evening, but I've got a different strategy. Half IM races typically have the run at the heat of the day. Swim start is about 7 or 8 am. Allow a half hour and a bit, plus T1 time. Add in somewhere around 3 hours for the bike and T2, and you're up to late morning. Now add in a 2 hour run, and the day is as hot as it's going to be. In many other places a 23 C is cool enough to turn off the air conditioner and enjoy the break from the hot weather. I'm just glad I don't live in such places.
I'm a cool weather person. Running when it's hot is really hard for me. (Quite aside from the running itself being hard for me!) During the 70.3 a couple years ago I thought my lungs were going to explode out my throat. So over the last couple of years I've typically waited till it's as warm as it's going to get before heading out. Naturally, this leads to slower training times, but so what? Nobody is there giving out a medal for a fast training ride or run. Yes, I need to plan a bit to deal with the heat. Sunscreen. Water. Planning the nutrition, and emergency pickup. But I need to get better at it for race day, and this is helping. I've already had some good runs this year where I kept on going when before I'd have had to walk. That's progress to me, even more important than dropping the actual times.
Only 2 hours running this week, but super good quality. A really good yoga session, and some good core and stretching. I'm happy with it. Next week is back at it, and we'll see how well pancakes and sausage works as fuel.
Ironman Canada - DONE! What next?
Sunday, July 10, 2011
Thursday, July 7, 2011
Trying to make it longer
After wading through the crowds to get home I was really looking forward to a run. My goals were to continue with the quicker turnover, but also try to increase my stride length. After a short stretching session, and warm up run, I started off for 5 K. Planned to be brisk, aiming for mid zone 3, alternating between my regular pace and trying to lengthen my stride. That all went pretty well, going for 30:30, with my breathing mostly under control.
The run felt pretty good, especially considering it was hot out, probably 27 or so. Which is really hot for me. I was pouring sweat, and my face was pretty red when I got back.
Shannon nailed it, the photo was of the case for my iPad. Bamboo for the back and sides, with a leather cover in the front. It is much easier to hold the iPad in one hand now, since there is an edge for your thumbs to get a grip on. The little bit of extra weight doesnt matter. I find a naked iPad is really hard to hold onto. The more I use it, the more I love it. My latest app is a remote control for iTunes on the main computer. The one I've been playing with most is the time lapse video one. And Zite. And Friendly. And...
The run felt pretty good, especially considering it was hot out, probably 27 or so. Which is really hot for me. I was pouring sweat, and my face was pretty red when I got back.
Shannon nailed it, the photo was of the case for my iPad. Bamboo for the back and sides, with a leather cover in the front. It is much easier to hold the iPad in one hand now, since there is an edge for your thumbs to get a grip on. The little bit of extra weight doesnt matter. I find a naked iPad is really hard to hold onto. The more I use it, the more I love it. My latest app is a remote control for iTunes on the main computer. The one I've been playing with most is the time lapse video one. And Zite. And Friendly. And...
Wednesday, July 6, 2011
Another first. Outdoor yoga in the fluffy snow
No seriously, it looked like snow. The Poplar or Cottonwood fluff is in full bloom, floating on the breeze, piling up in little drifts. None the less, 6 of us showed up on a perfect summer evening for yoga. After a bit of bug spray, we settled in. Jen led us through a number poses, with lots of core stuff and twists. My highlight was tree. Normally I struggle with tree, but today I discovered that's because my roots can't grow into concrete. My tree felt strong and stable, and my branches waved gently in the warm breeze. It was all wonderful!
So, those of you in Calgary, feel free to join us at Princess Elizabeth school next Wednesday. It will be good for relaxing after all the Stampeding you've been up to.
I took a video of the walk from Banker's Hall to City Hall, but I hadn't realized how bouncy it was. I was just holding the camera as I walked, and of course my hand was bouncing a little in time with my walk. It's a bit seasick making. I might play in iMovie to see if it will do anything about that. I was hoping to be able to post a before Stampede, and during Stampede crowd comparison.
So, those of you in Calgary, feel free to join us at Princess Elizabeth school next Wednesday. It will be good for relaxing after all the Stampeding you've been up to.
I took a video of the walk from Banker's Hall to City Hall, but I hadn't realized how bouncy it was. I was just holding the camera as I walked, and of course my hand was bouncing a little in time with my walk. It's a bit seasick making. I might play in iMovie to see if it will do anything about that. I was hoping to be able to post a before Stampede, and during Stampede crowd comparison.
Tuesday, July 5, 2011
Look what arrived in the mail today!
I've been eagerly waiting for this for a while, and it finally arrived. It was sitting in some bin in a Canada Post warehouse while they were locked out by management that appears to have cooked up a sweetheart deal with the government. What do you think it is?
Come on, surely you have some ideas.
It's been a month since my last ART session, and it all feels pretty good. He was impressed by how my knee has continued to improve, and how well my back was aligned. There were some minor snicks as he manipulated my legs and one hip, but nothing like the first few times. Those really took it out of me. Tonight I was thinking of going for a run, which is a first for after an ART appointment. I've never even considered it before, since just walking was enough. In the end I decided not to, mainly because I'm trying new things, and don't want to over do it.
Besides, there was another first for me. I moved to Calgary in 1980, and I wasn't what you'd call a Stampede person. My first few years here I took vacation then, and went out of town. One year I made a point of wearing a suit every day of Stampede. With a tie, out in public and everything. I got some strange looks, since I was probably one of maybe a dozen people that would do so. However it's gradually been growing on me. One year when I was at BP a group of us scored rodeo tickets, and I actually had a pretty good time. At any public event I like watching what doesn't get shown on TV. All the organizational, setup, or problem fixing sort of stuff. No shortage of that at the rodeo.
Wandering around the grounds was interesting, especially on the eye candy front. There is no better time or place to be a guy or lesbian, than during Calgary Stampede. The women I talk to don't have any complaints either. But I'd typically go to one event during the week of madness. Maybe. A big year would be two events, and some years I wouldn't do any. This year is a bit of a breakthrough. Four days, four events. Yeehaw!
Monday is a breakfast put on by the company I contract through. Good professional networking and all. Tuesday is Linda's work breakfast. This group puts on a good one, and they're actually nice people.
Wednesday is Talisman Energy's breakfast. Gotta go to that, there are a surprising number of people I knew there, considering I've only been there a few months. Again, a good networking opportunity, and there are some people I need to "bump into".
Thursday afternoon is a BBQ at Heritage Park put on by Talisman. This is a must! Good grub, and I'm told a good time will be had by all. I can't wait to see how one of my co-workers makes out. He's fresh from Norway, and simply doesn't believe the stories people have been telling him. Even though it's different examples of the same stories. I hope he doesn't learn the hard way, but there are a couple people that have volunteered to chaperone him.
So there I am, hitting a new record of Stampede events for one year. I even went to buy a pair of proper boots so I'd fit in better at so many events. Who knows, I might even get invited to more. I think Calgary is finally rubbing off on me. I'd never quite imagined there were so many boot choices. I got a pair dressy enough to wear to the office with dress pants, and yet not so flashy I wouldn't wear them if I was going some place such boots would be appropriate. (I'm talking to you, polo Amanda!) Here's a pic.
They look much darker than they really are, almost black. In fact they are only a bit darker brown than the wood floor. I wore them to work, figuring if my feet protested I could take a break and put on my dress shoes. Wore them all day and they felt fine. But now I know why cowboys don't walk fast. They mosey along. It's because you can't really walk fast in these boots, at least I can't yet. The heel has no padding at all, and I'm still learning to walk with a higher heel than I've ever worn.
I haven't forgotten the training. I was downstairs for some stretching and a bit of core, including the dreaded plank. Note to self, next time, do plank before the knees to elbows thing.
Come on, surely you have some ideas.
It's been a month since my last ART session, and it all feels pretty good. He was impressed by how my knee has continued to improve, and how well my back was aligned. There were some minor snicks as he manipulated my legs and one hip, but nothing like the first few times. Those really took it out of me. Tonight I was thinking of going for a run, which is a first for after an ART appointment. I've never even considered it before, since just walking was enough. In the end I decided not to, mainly because I'm trying new things, and don't want to over do it.
Besides, there was another first for me. I moved to Calgary in 1980, and I wasn't what you'd call a Stampede person. My first few years here I took vacation then, and went out of town. One year I made a point of wearing a suit every day of Stampede. With a tie, out in public and everything. I got some strange looks, since I was probably one of maybe a dozen people that would do so. However it's gradually been growing on me. One year when I was at BP a group of us scored rodeo tickets, and I actually had a pretty good time. At any public event I like watching what doesn't get shown on TV. All the organizational, setup, or problem fixing sort of stuff. No shortage of that at the rodeo.
Wandering around the grounds was interesting, especially on the eye candy front. There is no better time or place to be a guy or lesbian, than during Calgary Stampede. The women I talk to don't have any complaints either. But I'd typically go to one event during the week of madness. Maybe. A big year would be two events, and some years I wouldn't do any. This year is a bit of a breakthrough. Four days, four events. Yeehaw!
Monday is a breakfast put on by the company I contract through. Good professional networking and all. Tuesday is Linda's work breakfast. This group puts on a good one, and they're actually nice people.
Wednesday is Talisman Energy's breakfast. Gotta go to that, there are a surprising number of people I knew there, considering I've only been there a few months. Again, a good networking opportunity, and there are some people I need to "bump into".
Thursday afternoon is a BBQ at Heritage Park put on by Talisman. This is a must! Good grub, and I'm told a good time will be had by all. I can't wait to see how one of my co-workers makes out. He's fresh from Norway, and simply doesn't believe the stories people have been telling him. Even though it's different examples of the same stories. I hope he doesn't learn the hard way, but there are a couple people that have volunteered to chaperone him.
So there I am, hitting a new record of Stampede events for one year. I even went to buy a pair of proper boots so I'd fit in better at so many events. Who knows, I might even get invited to more. I think Calgary is finally rubbing off on me. I'd never quite imagined there were so many boot choices. I got a pair dressy enough to wear to the office with dress pants, and yet not so flashy I wouldn't wear them if I was going some place such boots would be appropriate. (I'm talking to you, polo Amanda!) Here's a pic.
They look much darker than they really are, almost black. In fact they are only a bit darker brown than the wood floor. I wore them to work, figuring if my feet protested I could take a break and put on my dress shoes. Wore them all day and they felt fine. But now I know why cowboys don't walk fast. They mosey along. It's because you can't really walk fast in these boots, at least I can't yet. The heel has no padding at all, and I'm still learning to walk with a higher heel than I've ever worn.
I haven't forgotten the training. I was downstairs for some stretching and a bit of core, including the dreaded plank. Note to self, next time, do plank before the knees to elbows thing.
Sunday, July 3, 2011
I missed the rain by THAT much
We've had great weather here, and it's wonderful to be outside in it. I didn't use to deal well with the heat, and I still struggle with it. Now, I suppose I need to clarify "heat". To me, somewhere around 15 to 20 C (59 to 68 F)is the perfect temperature for summer outdoor activities. Warm enough, but not too hot. I used to think that over 20 was hot for strenuous outdoor activity. My run especially suffered. It's like my head was in an oven and I couldn't get air in or out of my lungs.
Since I started being more active I've been cautiously trying to get better at dealing with heat. I have no problem at all going out in -30 C (-22 F) to run, but for some strange reason nobody does triathlon then. So running in somewhat cold weather maintains fitness, but doesn't particularly help to learn to run when it's hot out.
Humidity is an issue as well for me, since Calgary has essentially no humidity. A buddy of mine from Phoenix thought Calgary was hot and dry. It wasn't particularly, it just felt that way because of the dryness. So running in humidity gets to me as well.
The only thing to be done, aside from setting up a treadmill in a sauna, is to run during the hottest part of the day here, on the few days when it's hot. Which I did today. Another beautiful day, sunny and clear, about 23 C (73 F). By Calgary standards that's verging on hot, but I know several of my readers would think I'm a wimp for saying so.
After spraying on a good layer of sunscreen I set out down into Fish Creek. The plan was to try to maintain the higher run cadence, and run for 1.5 hours. After about 30 minutes I started feeling the heat. About 40 minutes my cadence was starting to fade a bit. I walked for a minute and a half at the 49 minute turnaround mark to inhale a Gu and get a bit of water into me. There was no need to juggle those things while trying to maintain a new stride. This was just by the ponds south of the golf course, just east of bridge 7. I guess that Jarrett, Nicole, Neil, and Darryl are the only people that know where I mean, but that's ok.
I got another 10 good minutes in, then it became a bit of a struggle. I was still trying to move my feet but it was feeling more like a shuffle. The 24 St hill out of the park was a bit of an ordeal. The only amusement was watching a driver abort, retry, and panic while driving into the park. He drove in, started to do a 3 point turn, then backed up out of the park, drove in a circle in the little turnaround area, and headed back into the park, then stopped again just after he passed me. I have no idea why.
My heart rate peaked at 151 bpm coming out of the park, and only settled back to the mid 140's afterward, even though I was trying to run slowly, but keep the cadence up. At least it came down a bit. Last hot weather run, during Calgary 70.3 it didn't come down until I walked. The average over the whole run was 135 bpm.
Toward the end of the run it had clouded over and the breeze picked up. That felt very nice. Then the wind really picked up and started blowing dust around. Here I went from being all sweaty, to having the sweat absorbed by dust in a few minutes. I looked gross. I got back to the house and walked for 5 minutes nice and easy. My heart rate came down 31 bpm in the minute after stopping running.
I stretched a bit outside, then by the time I got downstairs to get my feet up, it started raining fairly hard. Now, a few hours later, the clouds have blown away, and it's a beautiful sunny day again.
I feel great about the run! My cadence wasn't quite where I'd have liked it to be, but I'm still a bit tired from the last few days of bike and run. Plus I'm happy that I wasn't forced to walk in the heat. I think even last year I'd have walked. I had a few knee twinges, but nothing serious.
Weekly Summary
Bike 3.5 hrs
Run 3.25 hrs
Taming the Jungle 1.0 hrs
Total Cardio 7.75 hrs.
Plus there is some core and stretching and stuff, but I'm not really keeping track of that.
Since I started being more active I've been cautiously trying to get better at dealing with heat. I have no problem at all going out in -30 C (-22 F) to run, but for some strange reason nobody does triathlon then. So running in somewhat cold weather maintains fitness, but doesn't particularly help to learn to run when it's hot out.
Humidity is an issue as well for me, since Calgary has essentially no humidity. A buddy of mine from Phoenix thought Calgary was hot and dry. It wasn't particularly, it just felt that way because of the dryness. So running in humidity gets to me as well.
The only thing to be done, aside from setting up a treadmill in a sauna, is to run during the hottest part of the day here, on the few days when it's hot. Which I did today. Another beautiful day, sunny and clear, about 23 C (73 F). By Calgary standards that's verging on hot, but I know several of my readers would think I'm a wimp for saying so.
After spraying on a good layer of sunscreen I set out down into Fish Creek. The plan was to try to maintain the higher run cadence, and run for 1.5 hours. After about 30 minutes I started feeling the heat. About 40 minutes my cadence was starting to fade a bit. I walked for a minute and a half at the 49 minute turnaround mark to inhale a Gu and get a bit of water into me. There was no need to juggle those things while trying to maintain a new stride. This was just by the ponds south of the golf course, just east of bridge 7. I guess that Jarrett, Nicole, Neil, and Darryl are the only people that know where I mean, but that's ok.
I got another 10 good minutes in, then it became a bit of a struggle. I was still trying to move my feet but it was feeling more like a shuffle. The 24 St hill out of the park was a bit of an ordeal. The only amusement was watching a driver abort, retry, and panic while driving into the park. He drove in, started to do a 3 point turn, then backed up out of the park, drove in a circle in the little turnaround area, and headed back into the park, then stopped again just after he passed me. I have no idea why.
My heart rate peaked at 151 bpm coming out of the park, and only settled back to the mid 140's afterward, even though I was trying to run slowly, but keep the cadence up. At least it came down a bit. Last hot weather run, during Calgary 70.3 it didn't come down until I walked. The average over the whole run was 135 bpm.
Toward the end of the run it had clouded over and the breeze picked up. That felt very nice. Then the wind really picked up and started blowing dust around. Here I went from being all sweaty, to having the sweat absorbed by dust in a few minutes. I looked gross. I got back to the house and walked for 5 minutes nice and easy. My heart rate came down 31 bpm in the minute after stopping running.
I stretched a bit outside, then by the time I got downstairs to get my feet up, it started raining fairly hard. Now, a few hours later, the clouds have blown away, and it's a beautiful sunny day again.
I feel great about the run! My cadence wasn't quite where I'd have liked it to be, but I'm still a bit tired from the last few days of bike and run. Plus I'm happy that I wasn't forced to walk in the heat. I think even last year I'd have walked. I had a few knee twinges, but nothing serious.
Weekly Summary
Bike 3.5 hrs
Run 3.25 hrs
Taming the Jungle 1.0 hrs
Total Cardio 7.75 hrs.
Plus there is some core and stretching and stuff, but I'm not really keeping track of that.
Saturday, July 2, 2011
Rode instead of watching TdF
Summer is here. It seems like we've just had more nice days in the last few weeks than we had all last year. Today is totally beautiful, sunny and warm, but not quite hot. At least not by my standards. Warm enough to get a good sweat on, but not have to worry about heatstroke or anything.
I'd wondered what sort of ride to do today, since it would be a crime not to be out. I landed on going out 22x and back, aiming for 2.5 hrs. My knee is feeling strong these days but I don't think it's ready for a full-blown rampage down RtN, or a much longer ride.
The hills on 22x are not quite as dramatic, but still respectable. This is the bike course for the chinook half IM, and it's widely regarded as being fairly tough, much tougher than the local 70.3 or GWN up just west of Edmonton. At least on 22x there are some flat spots which is certainly NOT the case with RtN.
I know Julie has been desolate lately because I haven't put many numbers in my blog. So here we go, just for her:
65.1 K total distance
25.6 kph average speed
79 average cadence
85 kph top speed
158 max cadence
2:31 total time, 1:18 out, 1:12 back. (turned around at the top of the west hill from Priddis Valley.)
125 average heart rate
144 max heart rate
2310 calories burned, though that seems too high.
The things I do for my fans...
Part of my intent was to try to keep my cadence up, but I didn't succeed as well as I did on the run. Still, I'm feeling stronger going up hills. I'm sure there are previous rides about that long with higher cadence, so I need to work on it. I also need to get Estela worked on, it's become very difficult to get onto the big ring. Once there I tend to stay there until I'm forced off of it.
Turns out I timed it just about right. I could have gone on a bit longer, but was beginning to get a bit uncomfortable, and my legs were getting tired. I ate a banana, 1 gel, and a Clifs bar, drank 2 water bottles one of which had Nuun in it.
It was a great ride! I felt happy and strong and thoroughly enjoyed myself. Odd that I didn't see many other people out on bikes. Maybe they're at GWN or other races. I've got a couple buddies doing GWN, hope they have a great day!
Now to go BBQ!!!
I'd wondered what sort of ride to do today, since it would be a crime not to be out. I landed on going out 22x and back, aiming for 2.5 hrs. My knee is feeling strong these days but I don't think it's ready for a full-blown rampage down RtN, or a much longer ride.
The hills on 22x are not quite as dramatic, but still respectable. This is the bike course for the chinook half IM, and it's widely regarded as being fairly tough, much tougher than the local 70.3 or GWN up just west of Edmonton. At least on 22x there are some flat spots which is certainly NOT the case with RtN.
I know Julie has been desolate lately because I haven't put many numbers in my blog. So here we go, just for her:
65.1 K total distance
25.6 kph average speed
79 average cadence
85 kph top speed
158 max cadence
2:31 total time, 1:18 out, 1:12 back. (turned around at the top of the west hill from Priddis Valley.)
125 average heart rate
144 max heart rate
2310 calories burned, though that seems too high.
The things I do for my fans...
Part of my intent was to try to keep my cadence up, but I didn't succeed as well as I did on the run. Still, I'm feeling stronger going up hills. I'm sure there are previous rides about that long with higher cadence, so I need to work on it. I also need to get Estela worked on, it's become very difficult to get onto the big ring. Once there I tend to stay there until I'm forced off of it.
Turns out I timed it just about right. I could have gone on a bit longer, but was beginning to get a bit uncomfortable, and my legs were getting tired. I ate a banana, 1 gel, and a Clifs bar, drank 2 water bottles one of which had Nuun in it.
It was a great ride! I felt happy and strong and thoroughly enjoyed myself. Odd that I didn't see many other people out on bikes. Maybe they're at GWN or other races. I've got a couple buddies doing GWN, hope they have a great day!
Now to go BBQ!!!
Friday, July 1, 2011
T Rex didn't show up today!
Wed yoga was a joy. Almost nobody was there and the week before our instructor let us pick our poses. There was lots of good stuff. I could have stayed in Thread the Needle for much longer. My shoulders have been really tight lately. That was the last class of the session, and we won't see her till the next session in September, I guess. However, I'm not done with Wed yoga! One of my buddies is running outdoor yoga classes. That ought to be fun, and very interesting to see how another instructor does things.
Thursday I think the Tuesday run had caught up with me. It was only afterward that I realized how hard I'd been running, and I was feeling it. By rights, I should have stretched out and done an easy run on Thursday. But when some work buddies were going out to the best patio in the city, on an authorized expense account because one of them was leaving, on a perfect night, well, I'm weak and helpless that way. The West Restaurant roof top is very nice, if pretty crowded. Was nice to chat with people and enjoy the outdoors. I don't do that sort of thing much. Home and essentially straight to bed.
Friday was trying to sleep in. Not. I didn't sleep well for some reason last night. Took back recyclables and a few other errands. My facebook page has a pic of a huge mound of milk cartons and orange juice containers. I know that some of you will be sadly disappointed in us, thinking that wine was our primary beverage.
After that I did about a half hour of stretching and core. I was thinking about trying to apply at least some of the things Katie was telling me. Once I started I could feel myself running the way I used to, then I thought of running on super hot pavement. Sure enough my cadence picked up. But other things changed too! My posture changed, my arms were more disciplined, shoulders down and back, chest out a bit more, posture was better, I think. The running felt easier overall, though some muscles were working a bit differently. I could feel it from my core a bit better.
I pattered along, not trying to run faster. If anything I was trying to run slower so I could concentrate on keeping my breathing even, and think about all the other stuff that was happening. But I couldn't help myself, I let things go a couple of times and really picked up the pace. I ran the same 5.5 K out and back that I've often done before. Today I got to the end in 36 minutes, while not trying to run fast. Breathing under control, heart rate at 134 average, though I'm not sure how accurate that was. It seemed quite low for the first 10 minutes of the run. That's almost 4 minutes quicker than a couple weeks ago, with less effort. Gotta love that!
I ran another 10 minutes very easy, still trying to keep the cadence up, but deliberately running very slowly so my heart rate could come down, then walked another 15 minutes to complete my cool down, and stretched a bit.
This is new territory for me. I've run that fast, and even faster, but that was always in a race, or trying to run race pace. This was nice and easy. I can feel it a little bit in my calves right now, but it's not too bad for trying something new. I could have run longer but didn't so I give my legs a chance to get used to this. Next step is to try to keep that cadence and stretch out my stride just a little. This is going to be interesting. Once again Katie shows how smart she is.
Thursday I think the Tuesday run had caught up with me. It was only afterward that I realized how hard I'd been running, and I was feeling it. By rights, I should have stretched out and done an easy run on Thursday. But when some work buddies were going out to the best patio in the city, on an authorized expense account because one of them was leaving, on a perfect night, well, I'm weak and helpless that way. The West Restaurant roof top is very nice, if pretty crowded. Was nice to chat with people and enjoy the outdoors. I don't do that sort of thing much. Home and essentially straight to bed.
Friday was trying to sleep in. Not. I didn't sleep well for some reason last night. Took back recyclables and a few other errands. My facebook page has a pic of a huge mound of milk cartons and orange juice containers. I know that some of you will be sadly disappointed in us, thinking that wine was our primary beverage.
After that I did about a half hour of stretching and core. I was thinking about trying to apply at least some of the things Katie was telling me. Once I started I could feel myself running the way I used to, then I thought of running on super hot pavement. Sure enough my cadence picked up. But other things changed too! My posture changed, my arms were more disciplined, shoulders down and back, chest out a bit more, posture was better, I think. The running felt easier overall, though some muscles were working a bit differently. I could feel it from my core a bit better.
I pattered along, not trying to run faster. If anything I was trying to run slower so I could concentrate on keeping my breathing even, and think about all the other stuff that was happening. But I couldn't help myself, I let things go a couple of times and really picked up the pace. I ran the same 5.5 K out and back that I've often done before. Today I got to the end in 36 minutes, while not trying to run fast. Breathing under control, heart rate at 134 average, though I'm not sure how accurate that was. It seemed quite low for the first 10 minutes of the run. That's almost 4 minutes quicker than a couple weeks ago, with less effort. Gotta love that!
I ran another 10 minutes very easy, still trying to keep the cadence up, but deliberately running very slowly so my heart rate could come down, then walked another 15 minutes to complete my cool down, and stretched a bit.
This is new territory for me. I've run that fast, and even faster, but that was always in a race, or trying to run race pace. This was nice and easy. I can feel it a little bit in my calves right now, but it's not too bad for trying something new. I could have run longer but didn't so I give my legs a chance to get used to this. Next step is to try to keep that cadence and stretch out my stride just a little. This is going to be interesting. Once again Katie shows how smart she is.
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