Running today was great, took it slow and just tried to relax and enjoy the cruise along the Songhees, and around Macaulay, I was in no rush what so ever. Was a welcome break from everything else going on today!
After work T and I went back to the Gorge place and cleaned for an hour and a bit then T had her Youth Centre drop in. I met up with Fish at Burnside and we went for a coffee and BS at Westgate until the drop in was over. T and I came home and since we had no food in the house we ended up walking to the James Bay Cafe for some Fish and Chips. After dinner T just relaxed and I started putting her bed back together, almost got it done before T's bedtime but not quite, will have to finish it tomorrow.
If you don't count all the unpacking that we have to do the move is finished. I had a ton of help, there were eight bodies plus me moving, it was over pretty quickly. Of course the first thing I had to make sure was working was the “puter”, can't live without that . T and I will have to go back to the Gorge to do some cleaning tomorrow, but other then a few cleaning supplies that place is empty.
I did make it out for a nice easy cruise around Macaulay this afternoon, ran into Sylvan S again. He was on his way home after running with Karen L around Beacon Hill Park and along Dallas road, said he had done an hour thirty already. Wish I could fit that kinda mileage in at lunch!!
Going to do a wee bit more unpacking and then will head to bed, need to remember to set all my clocks again...
Did intervals today for my lunch run. 6 minute intervals with a 2 minute recovery. I broke the intervals down into 3 – 2 minute “efforts”, moderate for the first, hard in the middle and then moderate for the last 2 minutes. The recovery was 30 seconds of walking then an easy jog slowly building up speed going into the next interval, had a great run!
Tonight has been full on packing and prep for the move tomorrow, have only a few things left to do and think I can squeeze them in tomorrow right when I get home. I don't want to move again anytime soon!! Tomorrow is T's night with her mom so she gets to miss out on all the moving fun...
It's looking kinda busy tomorrow but I am hopeful that I can make it out for a easy recovery run at lunch, maybe do the loop around Macaulay.
Have started another long week, ran a good double today doing the Switch Bridge route at lunch in 47:56 and then a out and back from the Youth Centre for another 45 minutes tonight. I felt really good tonight, very fluid, the legs were responsive and even my “flat” shoes didn't feel so bad. Diva did not join me tonight, she was taking a well deserved rest day after running two hard workouts this weekend.
I wore my HRM for both runs to see what kind of results I would get, not really sure how to decipher the info but here it is. For the Switch Bridge run my average rate was 155 and it maxed out at 161, for the second run my average was 156 and max was 177.
Will hopefully get out for some speed work at lunch tomorrow and then will need to spend most of the evening finishing up the packing and getting ready for the move on Wednesday.
There were three of us at Thetis this morning. Wayne, Coach Boob and I headed out at 9:00 for a very good longish run on the trails around the lake, along the Hydro Corridor and into Francis King Park then back to the lake. There being only a few of us we took less and shorter breaks along the way. Had our regular water, gel and washroom stop at Francis King and a short break after the big climb just past the park but other than that we were cruising pretty good. I was the slow poke this morning, Wayne and the Coach had to slow up a few times for me. It was nice to have them to key off, I wouldn't of run as strong if they were not there. I was able to get a loop of the lower lake in before hand so added an extra 17+ minutes onto my time today, total mileage probably around 20-21km.
After getting home, cleaned up and a short rest I treated myself to some Molé then wandered around downtown some. Did have plans to go to a concert this afternoon with T but she called and canceled, she was not feeling too well and just wanted to hang with her Mom. Rob M and his girls were joining us as well so I did get down to the Royal and meet them before the concert. It was great timing, Maestro got there just after we did and everyone was set. Rob and his girls went in and then I ended up wandering downtown some more.
Made a stop in at the office to grab some more boxes on my way home and have spent another good part of my afternoon and evening packing. Close to being done, have the kitchen and some more clothes to get packed and then I think we will be ready. I am hoping to get everything moved a couple of days early, possibly Wednesday night, should know tomorrow.
Met a bunch of the work mates at the office this morning and then we all made our way over to Momma Marilyn's place to move her into her new place. There was eight of us loading and then a couple had to bail to go play hockey before the remaining six unloaded. It was a quick move, took us just over two hours for the whole thing. I made a stop back in at the office and then went by Paul and Scott's for a visit, unfortunately they were not home so I did not get the tour of their remodeled basement suite, but did leave a small plant for them as a housewarming gift. Have spent the better part of the rest of my day packing. Will get some more done tomorrow, may have to grab some more boxes from work though, am running out already.
Am planning to head to Thetis in the morning for a long trail run with the club. I am thinking of heading out early and doing some extra before everyone else shows up to get some extra mileage in, maybe do one loop of the lower lake.
After work I had a very lazy evening, came home laid on the couch and have not moved until just a few minutes ago, lost myself in the TV somewhere for a few hours. There was no running for me today, it has been a week off – kinda - my mileage is down this week if you compare it to the last month or so but is still well above where it was this time last year. I am hopeful that with the little extra rest I got this week my legs will be up for some good running next week. Will take tomorrow off too, will be helping one of the ladies from work move in the morning, then really have to start my packing and also hope to stop in at Scott and Paul's sometime in the afternoon and check out their finished basement suite before the new tenants move in.
After picking T and Shawna up after work we headed to the “Y” and got them in the pool. I had time for a really quick warm-up before heading out for the hill run so went out towards Beacon Hill, ran into Diva coming back so ran back with her. Had a good hill run, legs are still feeling a bit tired but everyone is telling me that it is a result of the mileage I have been doing, so I will just have to deal with it. I could really tell tonight that I am in need of some new shoes, they felt flat, no more springiness to them.
Diva and I were able to get ourselves in order tonight and not miss each other for the extra loop of Beacon Hill, we were joined by Judith L. Had a good run around Beacon Hill, it got really windy as we hit Dallas Rd, Diva and Judith tucked in behind me and let me lead into the head wind
T and Shawna were out and waiting when we got back, after dropping Shawna off T and I have come home, had some dinner, watched some Survivor and made some Chocolate Chip Infused Rice Krispie Squares. They are very yummy!
Here are a few pictures of our kitchen experience tonight:
T couldn't wait!
The Finished Work-
Licking the spoon-
Eating the spoon!!
I decided to go for another easier run today and give the body one more day of "rest", went for a cruise around Macaulay again. Will be heading out for the hills tomorrow night and will give running hard a go then. We have got Shawna set up to go swimming with T.
When I was picking up T after school, Patrick pitched the idea of going to a movie tonight and I started to say no but then Erin said she would look after T for me so I had no excuse not to go. We blazed home had some dinner and got T's homework done and then went to Patrick and Erin's to pick up Fish and drop T off. Fish and I went to see “V for Vendetta”, while T hung with Erin and little Enny. Got T home a little late for a school night but well worth it, we both had good nights.
I went for another easy run today instead of doing a workout, ran the out and back around Macaulay Elementary. Sylvan S was out cruising today as well, we said a brief “Hello” as we past each other on the Songhees.
The plan for tomorrow is another lunch run, am thinking of doing some longer intervals but once again will wait and see how I am feeling in the morning.
T has a choir bake sale on Friday and I volunteered to make “something”... After work today, T and I did some brainstorming and came up with a recipe. We have named it “Chocolate Chip Infused Rice Krispie Squares”. We did our grocery shopping tonight and will get them ready tomorrow or Thursday night. I can't wait!! I will be the official taste tester
I decided against the double this morning, I skipped a lunch run and just enjoyed the nice and easy 45 minutes of running with Diva tonight. We ran along the Goose to the Songhees and continued towards West Bay Marina. It was a gorgeous night we had light the entire time, got to see the beginnings of a very nice sunset and had some spectacular views of the Olympics on our way back to the Youth Centre. It was crowded down there tonight, looked like a couple of different running clinics out for runs along the waterfront.
Will try for a lunch run tomorrow, not sure about a “work-out” will see how things feel in the morning.
Well... let me start this entry off with a weather report (it will be much more exciting than my race result . We have had a gorgeous day, sunny and warm, perfect running weather.
T and I got up early and drove to the Park-N-Ride by the hospital to meet up with Wayne and Don E. The four of us jumped in Wayne's car and drove up to Courtenay together. We got there around 9:30 and had lots of time to get ready for the 11:00 start. Diva was not running today so she graciously offered to hang with T while I was running. Diva and Maestro had been up in Campbell River the night before, Maestro has had a couple concerts up that way for the past few days.
Wayne, Don E and I went out for a short warm-up, I only did about 10 minutes and then headed to the start line. I was feeling good as the run started and was running smoothly up until about 7km when I started to not feel so well. From that point on I had a hard time, felt tired, breathing was off and just generally did not feel well. I ran the next few kilometers slow thinking it might pass and when it didn't I tried to run a couple of kilometers hard to see if I could shake it. Even my couple of hard kilo's were slow, clocked them in around 4:40, nothing was working so I just struggled my way to the finish. Not sure what to make of my day, this has definitely been my worst experience at a race to date, feeling very disappointed.
We didn't stick around long, after getting a quick shower and some snacks T and I grabbed a ride home from Diva. Maestro has one more up-island concert tomorrow so Diva was driving home alone and not too happy about it, we were able to give her some company. We made a stop in Nanaimo to grab some late lunch at Timmy's and then ended up getting home around 5:30.
It has been a lazy evening, ordered some pizza from Il Greco's for dinner and we are just lounging now.
I am hoping today is a one off and tomorrows running will be better. I am hoping to get out for a double, a lunch run and then another easy run from the Youth Centre after work. Will see how it goes.
Some pictures from the day:
Don E, Wayne, me - Before the hurt!
Hugh T and Hicham
Diva Taking Pics
Wayne E - Fake finishing picture
Me with an ugly finish
Diva and T shadows
T self portrait
It was amazing, the girls slept in this morning!! I actually had to go in and wake them up and even then they laid in bed for awhile longer. We didn't really have anything good in the house for breakfast so on the way to drop Haley off at her gymnastics we stopped at Timmy's and grabbed some eats. After dropping Haley off T and I made a quick stop in at my work to pick up some boxes for our up coming move, then some grocery shopping and another quick stop, this time at the mall, before coming home. Relaxed at home for most the afternoon and then we headed out to Rob & Vicky's place for a BBQ. We got home early this evening, T is going to geek for awhile after I get this done and I am thinking about starting to pack some. It is going to be an early morning tomorrow for our trip to Comox so I am hoping to not stay up too late – I sometimes lose track of the time tho
T joined me at work today, she was great! Just hung out and messed around the store all day, probably was kinda boring for her but she was a trooper and toughed it out. I didn't make it out for a run today, when I woke up my legs were nasty sore, my calves especially. I am hopeful that by taking today and tomorrow off I will be fresh for the Comox Half on Sunday.
After work T and I went to a BBQ at the Youth Centre and then Haley H joined us for another sleepover tonight. The girls have been playing hard and it was a late night for them, got them into bed not too long ago. I think I am going to veg in front of the TV for a bit before I head that way, need a bit of quiet time...
Haley H joined T tonight in the pool, we picked her up after work and made our way to the “Y”. I was feeling good going into tonights run but once we hit that first hill my legs let me know that they were not happy with me. I struggled with the hills tonight, it was a hard run! Instead of continuous running tonight I stopped at the top of each hill and took a very needed break. The plan was to run a bit extra after but once again Diva and I missed each other, which was actually okay with me, I probably didn't need the extra mileage tonight anyway.
I will see how I am feeling tomorrow but I am hoping to get out for an easy 8k at lunch and then take Saturday off.
Met up with Tony Y, Wayne B and Coach Boob for a great run around the Lakes tonight. It was not a slow easy run but more of a tempo pace (at least for me it was). It felt great tho', a really great way to clean the legs out after last nights track workout.
The rest of the night has been fairly uneventful, T is at her Moms for the night and I think I will geek for awhile and then head to bed.
Took T into work with me this morning and then got her over to Karlie's house just before lunch. Karlie has a trampoline and that is all T has been talking about for two days now. She was on it so much on Monday her back and butt were sore
After work I headed to the track at Uvic and met up with Wayne, Rob, Matty, Jennie, and Hicham for a good warm-up before the workout. We did 27 minutes on the trails around the campus, we started off at a pretty brisk pace and it wasn't too long before Matty and Hicham were long gone, Wayne and I stuck together so we wouldn't get lost. Tonights workout was 3 sets of 2 times 600m with 200m recovery and a 400m break between sets. I ran all six very steady, all my splits were within a few seconds of each other, and I kept my pace up a bit during the recoveries to keep them shorter. After the workout a bunch of us went for a loop of Ring road for a cool-down and I threw in a second loop to get some extra mileage tonight.
Will head out to Coach Boob's work tomorrow, hopefully for an easy run...
Made it out for a lunch run today, did the Switch Bridge route nice and easy in 48:20 and then did another easy run after work with Maestro, Diva and Don E, we went for an easy 30 minutes from the Youth Centre. The legs seem to be handling the mileage quite well so far. The one thing that I have found is that my appetite has increased dramatically, I am eating everything in sight. Luckily I have some “Moms” at work that are constantly leaving me treats and snacks to munch on during the day.
It being Spring Break T is all geared up for some sleep overs this week, have her set up with one at Big Karlie's tomorrow night. Will give me the opportunity to make it to the track workout. It has been awhile since I have run the track, should be fun!!
Got up early this morning and got some breakfast and honey tea into me. That cold is definitely wanting to take hold but hasn't yet got it's talons around me. I got out to Bazan Bay nice and early, got registered and then had time to veg in the car and zone out to some music for awhile. I did a good 25 minute warm-up then had time to take some extra gear off and make one final bathroom break before heading to the start. I had a good race, it felt good the entire time, I felt like I could of run faster, had to remind myself to relax and not push too hard a few times. After finishing I grabbed a quick drink to refuel, then was supposed to meet some of the gang for a cool-down at the corner just before the finish. I had headed down there first, bumped into Mark C and we watched some more of the runners come through, got to catch Donna C and her friend Jess as they turned the corner and headed for the final few hundred metres. I started to get cold pretty fast so could not wait any longer and started my cool-down thinking I would find them as I went but we missed each other. We did finally hook up and I finished my cool-down with them, ran another 40 minutes or so for a total time of 1:24:33 for the day.
After the race, Maestro, Diva, Squinch and Don E treated me to a birthday brunch at Molé. Once again I can not rave about that place enough, I love their food!!! After brunch I wandered around downtown for awhile and then came home, cleaned up and am now thinking about heading out and grabbing a movie and something exciting for dinner.
It has been a nice relaxing day today, slept in a bit, then met up with Shaun McB for an hour or so on our bikes. Came home lounged and geeked for most of the afternoon and now have just got home from an evening at Shaun & Dini's, they had Jules, Gregg and me over for dinner - BBQ Chicken and a great big chocolate cake for dessert!!
Unfortunately I am feeling the starting of a cold tonight. I am going to drink a Neo-Citran right before bed and maybe pop a pill and hope that it will fight it off. I will be heading that way quickly...
I got out for another lunch run today, an out and back around Macaulay Elementary. The legs are definitely feeling the mileage from the last couple of weeks so I took it nice and easy. Will rest them tomorrow and be back at it on Sunday for the Bazan Bay 5km. I am planning on turning Sunday into a long run day with a long warm-up, the race, and then a longer cool-down, try to get in around 20km.
Tonight after a brief stop in at home for a quick geek-out session with Uncle Jimmy, I met up with Squinch for dinner at Sabri's. Diva and Maestro were supposed to meet us but bailed, I think Diva was in a state of pajamaness (see definition below). After dinner Squinch and I headed to Silver City to see Ultraviolet and Ohh Boy did Diva miss out, what can I say other than “Milla Jovovich”!!
Definition: When you're having one of those days where you wake up late and walk around in your pj's all day and don't care!
Example: I'm wallowing in pajamaness right now.
T had a Dentist appointment early this evening so I skipped the 7-Hills tonight. Instead I did a workout at lunch, running the Switch Bridge route and doing some longer intervals, 5 times 5 minutes with a 1 minute recovery. During each recovery I walked for the first 15-20 seconds and then slowly sped up to my internal pace, which was around 10km pace, finished in a time of 43:47.
T got an invite to a Girl Guide's party at school this afternoon and the timing turned out to be just right, I was able to drop her off shortly after we were done at the Dentist's office. While she was at the party I went for run number two, 2 laps of the Gorge at a nice easy pace for another 45:32 of running.
The weather today was amazing, snow, hail, rain, sun, we had the whole spectrum. I hit the calmer weather period during the lunch run and then got some rain and good snow tonight while running. It was another day where there were not many people out and about.
T had a great time at the party, it was an Olympics party, they had four different events, the luge, hockey, four-person sledding and target practice. Ton's of girls there and it looked like they all had a good time.
Got out for my run just in time for the heavy rain today Did the out and back around Macaulay Elementary at a nice easy pace. There was not many people out today, made it easy to zone out and just cruise. The rain and wind got nasty just after West Bay Marina on the way back, it was fun to see some of the looks you get when you're running in that type of weather. Most people were all bundled up in their raincoats with their umbrellas and here I was in my shorts, a couple of shirts, gloves and a toque getting absolutely drenched with a big smile on my face – a brilliant run!
My lunch run consisted of three sets. Set one was 2 times 1 minute with a 1 minute recovery. Took a 2 minute set break then Set two was 2 times 1 minute 30 seconds with a 1 minute recovery. Another 2 minute set break and then for Set three I ran as many 1 minute intervals with 1 minute recovery as I could fit before hitting the 1km marker on my way back to work. The first two sets I did all out, as fast as I could get my legs to turn over, a very hard effort. The intervals during the third set were run somewhere in-between my 5km and 8km race pace. My effort was consistent for the third set, and I got 8 intervals in finishing the last just past the marker.
After work when T and I got home we decided to get out and enjoy the sun for awhile. It was a little cold but T put on her Rollerblades and I hopped on my bike and we went out for a tour of the Gorge. We were out for about 45 minutes and were getting chilled so headed home and then it was time for homework, dinner and some geek time for T.
Tomorrow will be an easy clean-out run at lunch again, I will probably run the out and back around Macaulay.
Ran the Switch Bridge route at lunch, at a slower pace but nice and steady, finished in 47:08. Another nice day for running, had just a bit of drizzle while I was out.
T had another birthday party to attend today, after school she went to Kayleigh's house for pizza and swimming. It looked like it was pretty much the same group of girls from Haley's party on Saturday, I pity the young boy who has to get involved with this group of girls
Since T was at the party and wasn't going to the Youth Centre I met up with Diva and Maestro a little earlier tonight to take advantage of the longer day. We had light for our entire run! We did an easy 40 minute out and back along the Goose and Songhee's. It was a nice night, saw a few harbour seals and lots of dogs, Diva has a tendency to attract stray animals...
Got tomorrows workout from Diva who had already got it from Coach Boob. Will have to adjust it a bit because I won't be on the track but it sounds like a good one! Hopefully will get it done during a lunch run tomorrow.
T, Haley and I had a lazy morning, rolling out of bed around 9:30. They entertained themselves and let me lay in bed awhile longer reading. For me it was a day of laundry, T was able to spend the day over at Haley's place and so got out of the boring chore day. I spent part of the afternoon and evening over at Maestro and Diva's house, Squinch and I helped them move their piano around. We were then treated to an extra special dinner prepared by Diva – one of her semi-yearly forays into the fairly unfamiliar world of the kitchen (just teasing!!!). She made a wonderful Tropical Chicken and Apple Curry which along with some very nice white wine plus the great company, made for another great night! I picked T up on the way home and we have just been lounging.
Tomorrow will be another double run day, get out for a lunch run and then meet Diva after work at the Youth Centre for another easy jog. I am hoping to increase the time of the second run to about 35-40 minutes this week and see how that feels.
T and I had a fairly lazy morning, she crawled in and gave me a hug around 8:30 then went out and watched some cartoons. I laid in bed for awhile longer before getting up and making breakfast. We lounged around the house until it was time to leave for Haley H's Birthday. After dropping T off at the pool I got changed and headed out for a run.
Took it easy today, a nice slow steady pace, ran up to the lakes and then did two laps, both within 3 or 4 seconds of each other. It was a gorgeous day, bright, sunny and just a bit cool, perfect running weather. Ran solo today, had a lot on my mind at the start of the run and found that it had all disappeared by the finish, a great feeling!
I headed into Commonwealth after and jumped in the pool to cool down and then the hot tub, and steam room for a bit to relax even more. When the girls were finished swimming they got a meal, some cake and had the present opening. I ended up taking three girls home, dropped one off on the way and Haley H has come home with us for another sleepover.
Tonight we went to Il Greco's for a dinner with Pan-Pan. Had a great turn out for the dinner, good food, good beer, great friends! A very nice night!!
A bit late now and the girls are just getting ready for bed. Not sure what we have on the go tomorrow, probably chores
I decided to not run today, instead used it as a rest day and will be able to get out for a long run tomorrow. T has a Birthday Party to go to at Commonwealth from 1-5pm and I will get to do a couple of laps of Elk/Beaver while she is there.
Tonight was a Youth Centre night for T and then a trip to “Toy's R Us” for some Birthday present shopping. The rest of the evening was spent at home, made some dinner, T geeked for awhile and I watched the episode of “Lost” that I taped on Wednesday.
Pan-Pan is in town this weekend and a bunch of us are getting together tomorrow night to hang and visit with him, should be fun!
After work I picked T up from school and then we swung by and picked up Shawna T, then made our way to the “Y”. Got the girls in the pool and got out for a quick 5 minute extra warmup. The hills were hard tonight, my legs are tired from yesterday. I was good on the flats but the ascents and descents were difficult. Finished the 7-Hills in 51:42 and the rest of the time is from the loop of Beacon Hill Diva, Maestro, Jennie S and I did after. The girls were out and waiting for me when we got back from the Beacon Hill loop, a quick dry off and we were on our way to drop off Shawna then home, dinner, homework, and Survivor.
Thinking about an easy lunch run tomorrow, will see how I feel in the morning.
Met Diva at her place after work and we car pooled to Coach Boob's work. Met up with Don E, Wayne B and the Coach and we went on another guided run. I couldn't name all the roads we hit but we ended up running next to Prospect Lake and coming out on to Wilkinson then back towards Royal Oak to finish it up. It was a bit of a tougher run then I had thought of doing tonight but I felt great after. Diva, the Coach and I went down into the gym after, I did some stretching and ab work while they did some weights. It has been a good night, will finish it off with some geeking on the computer, I am going to tape “Lost” tonight and watch it later.