Got up in time to make it down for the start of the TC this morning. Saw lots of familiar faces and got some quick visits in with most of them. Scott, Jim, and Roz were out but all we had time for was a wave and some hand signals. I did get a lot of pictures but had to leave around 40 minutes after the start so that I could make it to work. Spent the day at work which did suck but was able to get a lot done. T had a sleep over at Karlie's house last night and then spent some time with her mom this afternoon.
After I was finished at work I picked her up and then we wandered through downtown on our way home stopping for dinner at the Noodle Box.
Here are some pictures from the day...
Squinch stretching out after his warm-up
Maestro ready to go after only a couple hours sleep
Gwyn and Wayne finishing their warm-up
Wayne showing off his personalized race#
Hodgie waiting for the start
Mark C smiling on his warm-up
Steve O, a three-peat
Hugh T finishing strong
Mark C striding it out
Ased getting chased by Lucy S
Diva with a great finish
Wayne another great 10k for him
T and I on our wanders
Trying to tell the time
A big T smile
Raining this morning and early afternoon so the girls and I did not make it out for a bike ride, instead I treated them to some lunch at Cup of Joe's.
The rest of this day has been fairly lazy, some chores and shopping and a bit of wandering but not too much else.
I am having to head into work tomorrow morning but will have time to get down for the start of the TC 10km and cheer on some friends, will take the camera along and take some pictures too.
I had no motivation to run today, and did thoroughly enjoy the day of rest.
There are so many things on the go lately and I am still not able to openly talk about them, it is frustrating! Spent part of today running around and communicating with my teammates trying to get some of the stuff figured out. Lots of exciting plans in the works, I just hope we can sort them out quickly and get things rolling...
Tonight was a Youth Centre night for T and after we have had Haley Hay join us for a sleep over. The girls are in T's room playing. We brought Haley's bike over and are hoping to get out for a ride tomorrow, cruise around Beacon Hill and along Dallas Road if the weather is nice. Maybe make a stop for some ice cream at the Beacon Drive Inn.
Got to sleep in just a little this morning with T not here and not having to work, it was a welcome treat! After waking up and getting ready I walked downtown grabbed a Starbucks and relaxed for awhile before heading to my appointment. Things went fairly quickly but are not finished, will have at least one more appointment if not two before it is all settled. The one exciting thing about the morning appointment was that I did get the opportunity to see Wayne in his work environment – very cool!
After getting the legal stuff out of the way I had to go renew my drivers license, and then a bit more wandering downtown before heading home. It was a quick stop in at home and then I had to get ready to meet Ased and Andrew for a run. I ran from home and we met at the Johnson Street bridge and did a very relaxed out and back on the Goose to the far side of Switch Bridge. We chatted and joked and had a ton of laughs the whole way, a very enjoyable run!
Spent the rest of the afternoon at home, cleaning up some and just lounging before picking T up from School. It was a Youth Centre night for her and while she was there I went and got another Starbucks and read the paper for awhile.
When we got home there was just enough time for dinner, Survivor and some geek time before T had to go to bed. I spent some more time tonight getting caught up with the chores – dishes this time
It is T's Wednesday night with her Mom but she had a concert this evening so after work I parked at her school and went for a run from there. Did an hour of easy running on the Goose then had just enough time to get cooled down and changed for her concert. Took a bunch of pictures, most of them were too dark, but I did manage to salvage a couple of decent ones.
Have taken the day off work tomorrow, some legal stuff to deal with in the morning and then am hoping to hook up with Ased and Andrew for a run at lunch. Will spend the afternoon cleaning up the house as I have been kinda lazy in that department lately...
T and I made it to the track tonight. Missed the warm-up with the fastees but was able to run one with Alan C who was out after a long break from running. It was another busy night at the track, with all the Uvic athletes, Ron B's group and us. After our warm-up and some strides on the field the work out was 6 to 8 times 300 meters with 100 meter recovery. The idea was to run the 300's in progressive 100 meter efforts, easy, medium, and hard. I did 6 – 300's took a two minute recovery and then ran 2 – 800's with 200 recovery in between.
After the workout T and I stopped in at Brent and Brenda's to pick up our photos. We were able to take a good look at them when we got home and were blown away. Brenda took some amazing shots!
The rest of the night was homework, dinner and a bit of lounge time.
I was thinking of doing another heavy mileage week but after getting some advice from Coach Boob and Rob M, who both said it was not a good idea, that was scrapped. Coach Boob laid out a nice taper plan for me, drop the double runs, but continue with the rest of the training this week. Do about an hour this Sunday then no more than 45 minutes over the next couple of days and then no longer than 20 minutes for the three days preceding the race. He also stressed eating well and getting lots of rest.
So in accordance with the advice I dropped my lunch run today and just ran from the Youth Centre tonight doing 45 minutes at a steady pace, nothing too hard though. T is into heading to the track tomorrow night so I will get to join the gang but may do a different work-out depending on what kinda intervals they are doing.
Tonight while I was on my Youth Centre run I caught a sighting of the Squinch. He was commuting home on his bike. It is quite a sight seeing a Squinch on a bike, you definitely can not miss him!
When T and I got home we didn't feel like cooking plus she had a craving for some “Fish and Chips”. On the off chance that Squinch was already home and hadn't eaten yet we gave him a call to see if he might like to join us. It was perfect timing! The three of us tried the James Bay Cafe first (which ended up being closed) then made our way down to Barb's and had a good meal on Fisherman's Wharf.
This morning came early after last nights BBQ. I did make it up in time to meet Donna C, Rob M and Brenda B at Wal Mart at 7:30. From there we headed out to the Caleb Pike parking lot and the four of us wandered down the trail looking for some decent spots for Brenda to take some pictures. Brenda spent about 45 minutes taking pictures and then we walked her back out to her car, she took off home and we went for an hour run on the Gowlland Tod trails. It was my first time out there and it will definitely not be my last – some gorgeous trails and vistas.
After the run I made a solo trip to Molé for some breakfast then home and some lounge time. Met up with Rob, Donna and Brenda again this afternoon at Beacon Hill for another photo session., Brenda spent another hour or so taking pictures. She did send me a couple tonight and will hopefully get to see the rest later this week. She takes amazing shots!!
I have spent the rest of the evening at home relaxing. Some dinner and couch time, did not get up to much - was nice.
Slept in this morning till just after 10, it was great! Ate a big breakfast and then went up to Starbuck's grabbed a Mocha to go and went for a walk along Dallas Road. Spent most of my late morning and afternoon wandering around James Bay. Went for a BBQ at Paul and Scott's place this evening, spent time with good friends, ate some good food and a drank a couple of beverages. Did come home fairly early, am meeting Rob M and Donna C for a run tomorrow morning. We are heading out to Gowlland Tod for a run, it will be my first time on that trail, I am looking forward to it
It has been a wonderfully relaxing day, I am feeling very rejuvenated.
Finished this weeks training off with another Breakwater run at lunch. I don't think I will ever tire of the view you get when running along the trail beside Laurel Pointe and when you get out on the Breakwater. The run was a steady pace, with only a few stops for traffic and one for pedestrians along the Causeway - which was really crowded today.
After work I walked up to the Noodle Box and treated myself to a Singapore Cashew Curry and a Stella for dinner. Rented a movie for the evening, I am ready to enter a state of pajamaness and lounge on the couch for the rest of the night.
T and I made our ritual stop at Timmy's this morning after my chiropractic appointment, her treat for having to get up extra early on these days. She always gets a plain bagel with strawberry cream cheese, a small hot chocolate and a honey cruller. We took our time at Tim's and I ended up being a little late for work.
Got two good runs in today, around Macaulay at lunch and then 45 minutes of running from the Youth Centre after work. Missed Ased and Andrew. Ased was not wanting to push after a hard run yesterday and I just couldn't get out of the office in time to meet up with Andrew. We are going to try again next Thursday.
Other then what I would consider normal fatigue things are holding up to the mileage well. I have one more week of heavy mileage and then a taper week before the Elk/Beaver Ultra. Rob M is running it as well so I am hoping to tag along with him for the first few laps and see how I feel.
Will get in one more run tomorrow, take Saturday off and then a long run on Sunday morning. Have been craving Mole so will make plans to get there after the run on Sunday!!
Went out for another run on the Breakwater at lunch today, saw Andrew G coming back from his run as I was heading in to downtown. It was busier on the Causeway today, there were people setting up for a boat show of some sort down there. The Breakwater was great, love looking out over the water at the mountains as I am running along it.
Tonight was our second bi-weekly dinner with Squinch and this time it was my turn to cook at his place. It actually turned into a family prepared meal as T was a huge help with everything, from cutting up the veggies and mixing up the salad to making the marinade for the chicken. Squinch's roommate Scott joined us as well and I don't think anyone left the table hungry – a good sign!
Planning for a double tomorrow, will meet up with Ased and Andrew at lunch for 45-50 minutes and then will do the same from the Youth Centre after work.
It has been a busy day. Ran at lunch, the Switch Bridge route doing 3 – 10 minute intervals with 2 minute recovery in between. The workout was a tight fit, did a short 6 minute warm-up and even less for a cool-down so that I could get all the intervals in.
After work I went to the track to watch and take some pictures of the gang run a 3k Time Trial in preparation for the TC10km at the end of this month. There were some fastees out tonight. Took a ton of pictures, here are a few of them:
Tonight T spent the evening with the Fisher's while I had tickets to the Opera. I did not want to go alone so with out too much arm twisting, I was able to convince Donna C into ditching her boyfriend for the evening and accompanying me. The Opera was “Rigoletto” and Maestro was conducting, it was a great show, somewhat depressing as well tho'. Definitely not something you would want to see if you were already in a glum mood
After the show I drove Donna home and then picked up T from Fish and Erin's and then have come home. It is late, T was crashed and woke briefly to get into the house. She is sleeping hard now and I will be heading that way shortly.
Got out for a run at lunch, ran the Breakwater route this time. I will have to do a few more of these before it gets too busy downtown to run the Causeway, was slightly crowded today, only had to duck and deek a few times. I think in a few more weeks the pedestrian traffic down there will be too much to run through.
After work and after picking T and Shawna up we went by Diva's and picked her up. After we got home the girls went to the park and Diva and I went for an easy 30 minutes along Dallas and doing an out and back on the Breakwater (#2 for me ) We had a very nice relaxing run, lots of chatting.
After the run and a quick dry off and change, we picked up the girls and then dropped Diva back off at home. I treated the girls to some McD's for dinner and then T and I took Shawna home.
When T and I got home she decided to treat me by making me dinner all by her self. She kicked me out of the kitchen and surprised me with dinner - I was served Annie's Organic Macaroni and Cheese, baby carrots with dressing, and some cheese slices, all presented very nicely. I was impressed with T's cooking skills, the Mac and Cheese could of used a couple more minutes on the stove but was definitely edible
This morning T and I went to St Ann's for a Pancake Breakfast and Easter Egg Hunt.
Yummy Pancakes -
We were joined by the Fisher's -
Patrick (red shirt) had to work tho':
Enny found alot of eggs -
T lined up and ready to go -
I got run over -
Just behind Patrick, Ased and family were out as well -
T and Enny with some goodies -
The girls, all smiles!
After the Eggstravaganza we came home and had some lunch and then we had T set up for a sleep over with Shawna tonight so dropped her off there this afternoon. T gets to spend the day with Shawna tomorrow as they both have no school.
I spent most of my day at Uncle Jimmy's helping him rebuild his back fence. It got knocked over by the wind a couple of weeks back and today we dug up all the old and set all the new fence posts. Uncle Jimmy now has a few big chunks of concrete to get rid of
Picked up a desk for T's room while I was there and after dropping it off at home and getting cleaned up, Uncle Jimmy treated me to some dinner this evening.
I have had a good weekend with little or no training, a welcome break after last weeks mileage. Tomorrow I am planning on a double but that will depend on the Youth Centre, if it is open or not...
T and I headed upisland to Duncan this morning and ran the short course of the 2nd Gutbuster race of the season together. It was a wet, cold, windy, hilly, muddy course and T was a champ with it. We took our time, it was very slippery, we walked the hills and really nasty sections and once again T had a huge kick for the finish line and beat me by mere seconds. Was able to take a few pictures while the rain wasn't too bad.
Came home after and both got cleaned up then lounged for a bit before going to Uncle Jimmy's this evening for some UFC pay per view action. We got home not too long ago and are both bagged so bed is not too far away...
We had Jocelyn P over for a sleepover last night, she and T tried to stay up as late as they could – made it to just past 11:00. This morning I made the girls and I a big breakfast - bacon, scrambled eggs, hash browns and some fruit. T and Joce talked me into taking them swimming this afternoon and weaseled me into picking up a third on the way there, we had Shawna T join us for the trip to Commonwealth. The four of us spent a couple of hours swimming, the girls were all over the place, I spent some time in the hot tub and sauna and some playing with them then got out and left them alone – was embarrassing them a bit - apparently there were some boys around After swimming we dropped Joce off and then T got to spend the afternoon hanging at Shawna's. I came home and relaxed for a bit then wandered up to the Square and grabbed a Starbucks and a movie. Squinch came over this evening and watched the movie with us (Tori stayed up again). Finished not too long ago, will be heading to bed fairly quickly and up early for the trip to Duncan in the morning.
The legs were feeling tired this morning but not too bad so I did make it another double day. At lunch I met Ased S. and Andrew G. at the Johnson Street Bridge and we did an easy 50 minutes (was pushing the Lunch Break Boundary again) on the Goose. We chatted the whole way and had some laughs, it was a good run! After work it was another Youth Centre night for T and I did another 45 minutes on the Goose and Songhees. The legs felt surprisingly strong this evening and I put in a couple of short efforts to see what kinda spring they had. Will be taking tomorrow off and then T and I are heading to Duncan on Saturday to run the Mt. Tzouhalem Gutbuster.
Met up with Coach Boob, Wayne and Diva out at Coach Boob's work. We went out for a great run, a bit longer then we had planned though. I was in “follow” mode so did not really pay attention to many of the road names or turns that we were taking but we went thru Interurban Campus, along some back roads, then circled Prospect Lake and then back. Got in to the gym after and did some stretching and a bit of ab work to finish off the workout. After these last few days of running I can definitely feel the fatigue in my legs, will see how I am feeling in the morning but would like to get in another double tomorrow if they are up to it.
April 11th, 2006
Ran a easy 30 minute out and back along the Songhees at lunch to boost up the mileage some for this week. After work T was up for another night at the track, she even packed some running gear so that she could do a few laps with us. After doing a loop of Ring Road and a few easy strides as a warm-up we got right into the workout - 3 times 600m, 3 times 400m and 3 times 200m, all with 200m recovery between intervals and a 400m recovery between sets. I shortened my recoveries again by jogging a little faster through the breaks and felt very good, all my intervals were consistent.
Didn't get in a cool-down, T was ready to go, so just came straight home, cleaned up and got dinner ready. T has watched some TV and now I think she wants to hang some more posters in her room before bedtime.
Took a bunch of pictures while at the
track here are a few, no captions sorry...
Two runs today, got out for the Switch Bridge Route at lunch, on my way back ran into Ased S. who turned around and ran about 15 minutes with me, before we had to head our separate ways. Was good to have some company for a change, think we may try to meet each other some more as we both work downtown and run the same routes fairly regularly. Finished the run in 44:30.
After work it was a Youth Centre night for T. On our way there we saw Diva, Jennie and Jen heading up Menzies toward Dallas. Those three are definitely head turners, they stopped traffic as they went thru the intersection! My Youth Centre run was another 45 minutes along the Goose and Songhees. Felt really good tonight, the legs and feet are really enjoying the new shoes.
After the Youth Centre, T and I went and did a huge grocery shopping trip, took us almost and hour and a half to get it all done. Not a real big fan of being in the store that long but it was great, we have a ton of food in the house. I am not going to starve any more
Got out to Thetis a little before 9 this morning so didn't have enough time for any extra before the run. I had gone up to the lake for a bit and when I got back down to the parking lot I saw that it was going to be Coach Boob, Diva, Matty and me for the run. My first thought was “Oh *#!@ this is going to hurt they are all soooo fast!”. Thankfully Diva had done a very intense work out yesterday and was not feeling like a fastee today so she kept me company for the entire run. We ran nice and steady but Boob and Matty were quick and would get some distance on us and then turn back to “collect” us and make sure we were still there We had a good run, did our regular route and then Diva and I did some extra with a loop of the lower lake for another 20 minutes or so.
I got spoiled after the run by Diva who treated me to brunch at Brannigans, she was really hungry and didn't want to eat by herself and of course I am never one to pass up food!
After brunch I came home and have been doing not much, a few chores, a short nap, hung some posters in T's room and will get some dinner ready fairly soon.
Tomorrow the plan is for a double. Do the Switch Bridge route at lunch and then an easy out and back from the Youth Centre after work.
Slept in some this morning, was quiet in the house with no T here, think the birds outside finally woke me up.
Later this morning I did the Mt. Finlayson hike with Donna C. We parked at Goldstream and went up the close side, over and then down the far side and back along Finlayson Arm Rd. Not sure how long it took us but was a good hike.
Spent some time at work this afternoon and then have come home and have been trying to finish the last of the unpacking. Hanging a few pictures and taking out the last of the empty boxes.
Will head out to Thetis Lake tomorrow morning for a long run with the club. Will try to get out a bit early and do some extra.
Ran to T's school for my lunch run today. Her class has been doing a “Kilometer Lunch” a couple of times a week and I was invited to join them and thought today was a good day to go. It was fun! Her whole class came out and they jogged/walked around the school. The boys in the class are already displaying some serious competitiveness, anytime I got close to one of them they put the hammer down and tried to not let me pass – it was hilarious. I did get a decent run in, 20+ minutes each way from work and then another 10+ jogging around the school.
Tonight was a triple birthday celebration at Swan's. Candace, Jules, and Ryan got all their friends together for dinner. It was a great night, good to see so many people out. I had to excuse myself a little early, T had a choir performance tonight and needed to get picked up and dropped off at her Mom's after and I am her official chauffeur
My feet and I have not been getting along very well for the past couple of weeks, I have been running in shoes that have close to 1400km on them. My feet have been sore, tired and crampy almost continuously. Today with a bunch of help from Diva and some excellent service from Phil down at Island Runner I got some new shoes and my feet are not soo pissed at me anymore and in celebration we went for two runs today
At lunch I ran the out and back around Macaulay in 46:34. Did 2 - 10 minute intervals in the middle with a 5 minute recovery in-between them. After work I did another 45 minutes of easy running from the Youth Centre. The new shoes are great! My feet are loving them.
Got out for a very easy run at lunch, an out and back to West Bay Marina, really cleaned the legs out well. I had thought about doing a double today, Diva was going to meet me after work and we were going to do an easy run along Dallas Road but her calf was feeling tight and she didn't want to push it so we opted for a walk instead.
It was Diva, Squinch, T and I, and then we were joined by Donna at the Breakwater. A walk to the end and back then home for a Squinch prepared “Kraft Dinner” feast. Squinch and Donna took over the kitchen and concocted a fabulous meal from four boxes of "KD", some broccoli and some chicken hot dogs. Diva couldn't remember the last time she ate so well!!
It was a gorgeous day and T was up for a night at the track, we headed straight there after picking her up from school. She was great and hung out on and around the track while I did my workout. It was great to be out with the club, the workout was 3 sets of 3 times 300m with 100m recovery and a full lap recovery between sets. I was happy with my efforts tonight, all my intervals were very consistent and I tried to shorten my breaks by jogging a little faster through them. Not huge mileage tonight but a very quality workout!
Tried a different route for my lunch run today. Instead of crossing the Johnson Street bridge I continued down Wharf Street and went down by the water, along the Causeway then down by the Laurel Point walkway and continued on along Belleville and Dallas to the Breakwater, I ran out to the end of the Breakwater then back along the same route. I had went out with the idea of doing around 45 minutes but had just started the Breakwater when my timer went off and decided to go for it anyway. I only get 30 minutes for lunch but the bosses are really good about me taking 45 minutes or so. I really had to push on the way back to fit it close to that and to make sure I had to blow thru all the lights I hit, had a couple of horns blown at me
Tonight was a Youth Centre night for T and my second run. Went for another 45 minutes along the Goose and Songhees. Met up with Don E on my way back and he joined me to finish up the run. The rest of the night was spent at home with some more unpacking, dinner, homework for T and some lounge time.
Today was club race day. It was an early morning, especially after the bowling night and time change. The plan this morning was to meet Donna C at Walmart at around 8:30 and thankfully I didn't screw that up by forgetting to change the clocks or set my alarm last night. Actually I made it there early and was able to enjoy my Starbucks while I waited for Donna.
We made it out to Edward Milne School with lots of time before the race and were able to help set things up. My job today was to help out with the water stop, we headed out there about 30 minutes before the race start and got our waters ready. I had taken my camera and thought I might be able to take some pictures of the run but once the runners got to us it was far too busy.
Here are the few pictures I did take:
Hugh T and Roy B getting the registration table ready.
More at the registration table.
Setting up the prize table.
The water stop, Jen, Joan and the boys.
Donna C getting ready!
Our first customers.
Joan and the boys are excited...
Donna's first official hand off.
Hugh T leading the front runners thru.
Hugh T again, and just after this it got too busy for any more pictures
Diva and Kate S on their “HAPPY” cool-down.
After the run, awards ceremonies and tear down a group of us stopped in at the 17 Mile House for something to eat and a beverage. Left there around 3:30 and after dropping Donna off I made it back to town in time to pick T and Haley up from Crystal Pool. T and I took Haley home and then came home ourselves. We have spent the evening relaxing and lounging. With the unpacking pretty much done we will do that for the rest of the night
The girls slept in this morning and it gave me some time to get some of the chores done early. Got lots of unpacking done today as well as all the laundry and a tiny bit of grocery shopping. Skipped the car wash as it has been a rainy Saturday. Dropped T off over at Haley's place around 3pm this afternoon and then spent most of my afternoon back at home unpacking some more. Not much left to do now, need to get rid of the empty boxes and hang some pictures then I think we can relax and enjoy “home”!
Spent the night with the ACME gang and friends at Mayfair for some bowling. I realized tonight that I really suck at bowling
Here are some pictures of the evening: