Jari Love Rocks

 

This was Tikka at 7am waiting for me to get ready for our run...not looking to impressed with me since I must have been taking to long making my smoothie for when I got back home!

This is a Happy doggie after our 5 miles, then a quick shower and off to work with my smoothie!


Type: Run (am)
Planned duration: 0:50....Actual 49minutes
Planned distance: 5.0 miles...Check!

Type: cardio/weights...Ripped 1000 DVD (pm)
..Yes, I did it again today!...Love it!
Planned duration: 0:30...Actual 55minutes!

It was a looong day at work, so I was glad to have my run out of the way when I got home! But, I wanted to unwind a little, so you would think a nice glass of red wine and a warm bath RIGHT!!! Well not tonight...instead I was all geared up to do my Jari Love DVD again??? I know I must be crazy, but I took advantage of my motivation and fired up the x-box and pulled out my weights as Tikka watched me from her walk on the treadmill! She walked 55 minutes while I strengthened my gluteus medius and piriformis :)....LOL, but, these muscles are usually imbalanced in runners that don't strength train or stretch.So to prevent Injury and shelving my runners I blasted thru this workout! However, I shouldn't do theses back to back...I need to recover at least 24 hours to also prevent injury...or I will cause injury trying to prevent it! To much of a good thing is bad...I won't engage again till Tuesday!...............Now its time for that long bath!!!!!!

Rest day..sort of

Type: Run
Rest day

Type: cardio/weights...Ripped 1000 DVD
Planned duration: 0:30...Actual 55minutes!

Weekly Total :
 Run----------26.5 miles
Walk---------15 miles
Weights-------6 hours...due to short mileage

Push the Pace!

Type: Run
Planned duration: 0:40....Actual 40minutes yessss!
Planned distance: 5.0 miles

Type: cardio/prevention dvd
Planned duration: 0:30...Actual 30minutes

Type: Hike with Tikka
Planned duration: 1:30...Actual 1hr 25min


Five miles today. This was my hard day of the week. My legs were sore from yesterdays weights and then I kept my pace between 7.35 and 8.0 wowzers!!!! Pushing the pace for me was hard today, but I did it :)) cheers for me and pat on my back!!

Now how to learn to keep that up for 26.2 miles...I'm gonna have to fall in love with intervals/fartleks and tempos..sigh :)

Have a great weekend

Refueling after a run..especially a winter run!

Type: Run
Planned duration: 0:27
Planned distance:  3.0 miles
Today's workout was a run of 3 miles at a comfortable pace, which went very well..finished in 24 minutes...beat my planned time of 27 minutes!

Weights: Legs (35 minutes of intervals)

Fueling when you return from your run???... especially a cold winter run!!

My passion is nutrition...I love it and live for it! I even have a Bsc (Nutrition), however I work with my Bsc (pharmacy) . I am constantly craving new knowledge and info about eating healthy and improving ones health.
With my new love for running comes my venture for finding information on fueling the body with the essential nutrients required for maximum performance will ensuring running success! My newest find is Hemp Seeds

They are  full of essential fatty acids as well as essential minerals and vitamins ideal for post-race recovery. What makes hemp seeds the ideal post-race nutritional powerhouse is their protein content. When it comes to protein sources, hemp outpaces most animal-based sources, pound for pound. According to a study published by Manitoba Harvest, hemp protein powder contains 50 percent protein by weight. Compare that to 35 percent for soybeans, 27 percent in beef and 26 percent in fish. Tofu--a common protein source for vegetarians--contains only 8 percent protein, according to the same study.

The ideal way to refuel within 20 minutes after your run is to have a complete protein source in a liquid form, such as a smoothie. Then enjoy a larger meal two hours after your run, full of essential fatty acids, complex carbohydrates, and complete proteins. This will ensure you are ready to give it everything you've got during the next run.

a great example of a post run smoothie (drink within 1st 20 minutes after your run/workout) is like the one I had this morning...;o)...which my hubby prepared for me while I jumped in for a quick shower !

 Mrs BB's Banana Raspberry Hemp Smoothie

Add to blender :
1 ripe organic bananna
2 Tbsp Organic Hemp Seeds
1 tsp organic flaxseeds
0.5 cup Plain organic yogurt
0.5 cup frozen organic raspberries
0.5 cup cooled steeped organic green tea
ice cubes

Then a great example of a larger meal two hours after your run...this is my favorite and yes I had this today too! right before heading off to work :) Cheers

Mrs BB's Healthy Egg  mic-muffin and tangerines

 1 Ezekiel  toasted English Muffin (complete carb)
1 full egg + 1 egg white fried dry in non stick pan (complete protein)
and I usually take my  fish oil supplements after this meal to get mores essential fatty acids

Another nice one!

Workout Type: X-Train
Planned duration: 0:30......Actual duration 1.5 hours at 7am (60 min prevention and 30min  upper body weights)
Hike with Trent and Tikka...1.5 hours

It didn't seem like I needed to rest after only an 8-miler yesterday,  but Hal's program said I will be thankful for this day of relative rest as the program continues. However, once I started my workout I couldn't stop at 30 mins...I just felt to good! So, I did 1.5 hours! I'll shorten this has my mileage increases.

Since we had another nice day We went for a hike up around Kincora and Symons Valley! Tikka loved it, since she was able to be off leash. But, about 45 minutes into the hike we came across a pack of coyotes in the distance, so we leashed Tikka back up and headed back home. Trent wasn't worried about us, but, Tikka may have look yummy to them, especially since food is probably scarce for them right now. So our 2 hr hike became a 1.5 hr one....still was great!

  

Did you know!!!....................Women running facts


In 1966, Roberta Gibb Bingay became the first woman to run the Boston Marathon, and she did so without a number, jumping into the race in Hopkinton after the approximately 500 male starters had passed. Only 44 years ago!

By 1975, female finishers at Boston represented 1.5 percent of the field (28 of 1,846 overall finishers). This is the year I was born :0...we have come a long way!

In the quarter century that followed, the marathon experienced many dramatic changes, none more dramatic than the emergence of women running 26 miles 385 yards.

By 2003, female finishers at Boston were increasing to 37 percent of the 17,030 total. In all U.S. marathons, women now comprise approximately 40 percent of the fields.

A few races--such as the Rock 'n' Roll Marathon in San Diego--have a majority of women. ;)

Tuesday is my Saturday which means... long run day

What a day :).....It was cold but the sun was a shining

Run--- a scheduled 8 miles at pace 9:10 (I am going to try and  keep my long days about 1 - 1.5 minutes slower than race pace)
Hike --- 2.5 hours (with Tikka and Trent). I doubt that I will do hikes on my long days when they get to 20 miles :)

We got groceries after my run at our organic market  www.blushlane.com in the SW.  They have a great selection of fresh organic meat and a variety of fresh, high quality organic produce! Correct me if I am wrong, but, it seems like this is the only market in Calgary  with fresh organic meat! We also go to Planet Organic, but all their meats are frozen. So, we drive from NW to SW every Tuesday for this rare find...but it is worth it!

Finished off the day with a lovely 3 onion quinoa and sauteed lemon chicken. I LOVE QUINOA---complete protein grain----can't ask for anything better. I have it for breakfast with some berries too!!!!!!!!!!!!!!!!!!!!See links below

Cheers:)

How to cook Quinoa
WHF food....I love this web site :)

yippee for Monday!

Ran (6am) ---5 Miles Am at Race Pace finished in 41 minutes!
Weights (4:30pm) --- 66 minutes Jari love "Slim and lean DVD"

Monday is my Friday....so Yippee for my weekend to start! Going to grab a movie and settle in for the night with my hubby!

Cheers!

Saturday, January 23, 2010

3 miles! Short and sweet! last run for my first week of 18 :o) since Sunday was my rest day

Weekly Total :
 Run----------24.5 miles
Walk---------15 miles
Weights-------4 hours...due to short mileage

Hal's plan only has me running 5 days a week with one rest and one cross training. That's going to be different for me! I am going to stick to his plan and try it out, if it doesn't work I may try McMillan for my fall marathon.

Ice Fog :(

Ice Fog makes it hard for me to run outside. I find it is so wet and very cold that I'd rather stay inside to run...which means I must hate ice fog pretty bad! I can run in summer rain, winter snow, -35degreesC, but Ice fog .. no,no!! You get cold right to your bones and then can't warm up! So, treadmill it was.

5 miles on treadmill---3miles with Tikka at 9:45pace then 2 miles at 8:45 by myself. She only ran 3 miles and then flaked out on the floor by the treadmill while I punched the acceleration button since I was feeling good, particularly toward the end of the workout!

Weights (after run)...65 minutes of  "Get Extremely Ripped 1000"

Thursday....Marathon Training begins...Let the mind be strong and the body will follow!

Today my Hal Higdon's 12-week Intermediate Spring Training Program ended and I start Hal Higdon's Personal Best Training Program ---18-week Intermediate 1 Marathon Training Program

I am scheduled to Run 3 miles at a comfortable pace. Sounds easy so far :) ;)...did it in 23 minutes. 
Then I followed up with Jillian's Metabolism boost DVD for 45 minutes...ouch, Ouch,OUCH *&%^*^  !!!! Those jump scissor squats are a killer!

Over the next 18 weeks, I will add only a few miles to my Thursday workouts. In Week 7, I'll do 4 miles. In week 11, I'll be up to 5 miles. By that time, I'll be so used to doing much longer runs on Fridays and Tuesdays, that a run of that distance will seem easy...hopefully!!!. It's all part of the progressive buildup of total mileage designed to get me ready to run 26 miles. I'm told not to be tempted to push the pace. Undertraining is often better than Overtraining. So, that may be something I will have to work on!!!!!!!

My Goal for this up coming Scotiabank Calgary marathon, (128 days away) is to finish between 3:55 and 4hr mark!...Okay its posted so now its a real goal...RIGHT?

Wednesday, January 20, 2010

Wednesday

Ran (morning)---- 6.2 miles (10k) ...50 minutes
Weights (evening)--60 minutes Jillian Micheal's DVD

Tuesday, January 19, 2010

Tuesday 
Rest day.... It was beautiful out! So, I had to do a little something outside :) 
Trent and I were both off so we decided to do a 4 mile hike with Tikka ! 
We all loved it!
Tikka is a little over a year now, and  so well trained, thanks to Clever Canines (www.clevercanines.ca) and our dedication to training her! It was a lot of work but well worth it!

 

 

Monday, January 18, 2010

Monday

Run---- 6 miles finished in 51 minutes
Weights---1 hour Prevention DVD (Full Body)
Had a great work out this morning! and felt really fresh at work.


The sleep over with my niece was great!!

I Love her so much!

We made sock puppets with a kit I  purchased at chapters

 Tikka really enjoyed
the little person company too...as you can see!

 Then we watched 2 strawberry short cake movies
and ended the night with story time and 2 books. I think she could have stayed up all night! But, I was pooped and 10pm was a tad past her normal 8pm bedtime, so we called it a night!



   

7 miles broken down--8:00pm
2mile warm up pace  9:05
then 8x400m at 7:35 pace with 8x400 at 9:05 between
then 1 mile cool cool down pace 9:45

Weekly Total :
 Run----------37.5 miles
Walk---------15 miles
Weights-------3 hours

This week is going to be my last week of the 12 week pre - marathon training! Then, next week the 18 week  marathon training begins ;0.

My 4 year old niece is staying over tomorrow night for a sleep over...Yippeee! So, I gotta get to bed since I have to run 6 miles and do 1 hour of weight in the morning before 9am work!!! That way I will  have the night for my hubby and niece!!!

I Wish ....... there was more than 24hrs in a day!!! :)

Saturday, January 15, 2010

4 miles (suppose to be my rest day)...easy pace

I could not help but get out and run today! The temps were  great!

I worked 9 to 6 and Tikka needed some outdoor urban time, so we ran 2 miles in the morning before breakfast and then 2 miles when I got home from work!

Unplanned running is therapeutic sometimes....a great destresser

cheers

Run...4.5 miles (40min)
Weights... 60 minutes “No More Trouble Zones” DVD

6 miles.... (5:45am)

6 miles...52 minutes

I had to work 9-5 today  and we had a snowshoeing course at 7pm, so I had to get my run in early and that meant 5:45am. I do love the feeling after an early morning running...it just makes the rest of the day run smooth!

Wednesday, January 13, 2010

3 miles today (easy) on treadmill with Tikka...finished in 26 minutes
60 minutes of weights...with Jillian Michaels!!!!!!!:) yes I love the Biggest Loser

I bought this DVD on Tuesday at Chapters and could not wait to try it! I love to mix up my weight routines and I even make up my own with the help of my Oxygen magazine subscription!!! I love Tosca Reno (eat Clean). So, I popped my “No More Trouble Zones” DVD into my hubbies X-Box, grabbed my weights, rolled out my yoga mat and got to business...well I have never had such a glute-lifting, tricep-stinging, bicep-burning, hamstring-hankering, plank-loving buffing-session then this one! I am going to include this in my 180 minute weekly weight mix 4sore...I mean sure ;}

Mondays are my Fridays!!!!!

Tuedays....8miles...(A Little sore)

I work weekends....... so I take Tuesdays and Wednesdays off!  I always joke that I love Mondays since its really my Friday:)

I don't have to work weekends, but I decided to since my husband has to work them! This enables us to be off together on weekdays. so my weekend is Tuesday/Wednesday and his is Tuesday/Wednesday/Thursday! We have no kids, (right now), so this works perfect for us! The only downside is when I want to run a race on Saturday or Sunday! It can't be spontaneous and even when planned I have to rearrange my schedule or take some vacation time to fit it in and that can take some real maneuvering to do. But, I won't let that stop me :)

Has a result of this weird schedule, I also have had to switch my running schedule from Hal Higdon around so that my long run falls on Tuesdays instead of Sundays...that's why I ran my 8 miles today!

It was a good 8 miles! finished in 1hr12min..(not the fastest...but will try to improve over 2010-2011)
I also did abs today...since yesterdays DVD did not have much in the way of abs. I did 3 sets of 20 reps of

---Roman twist with 6lb medicine ball
--- Full body crunch touch toes
---Stability Ball Ab Crunch-crunch,  reach,  pass

Monday...5.4 miles...outside (Yippee!!!)

It was warm today, finally!!!!!...well compared to what it has been. So at -3 degrees I am "A-okay" :) .
 
I decided to run around my neck of the woods since I didn't want to drive anywhere  today. Sometimes I just love to wake up and get right out the door and run. The less thinking about it the better! The only down side is my subdivision is on big circle with 2 large hills! Have you ever been to Kincora...if you need a hill workout, its a great spot :). So I ran 3 times around in 47 minutes...was 5.4 miles! I felt great!

Then I did this old 60 minute toning DVD by... Janis Saffell called "Brand New Butt and More"... This 60 minute workout includes a warm-up, 30 minutes of standing toning using dumbbells, 18 minutes of floor toning using ankle weights (optional) and a stretch. This workout is not only designed to shape your derriere but also to maximize your core strength, strengthen & flatten your midsection and provide 60 minutes of pure sweat for both your upper & lower body. and I was a sweat-en after! wow...loved it! I am sure I'll be sore tomorrow for my long run after all the hills and lower workout!

Sunday... Got in my 3 miles

Got up at 5am and ran 3 miles on treadmill with my pooch, Tikka...yes she runs on the treadmill with me! I dont run any faster than 9:45 mph and no longer than 6 miles on treadmill with her and she loves it! So, because today was a easy 3 miles, she hopped on with me and got her morning exercise too!Of course she is like me and loves running outside even more, but the ice is still there and I have to work at 9am so treadmill it is :). I got 60 minutes of weights in after and finished up at 6:45am.Then shower and breakfast..best part of the day!

Weekly Total :
 Run----------32miles
Walk---------15miles
Weights-------3 hours

Cheers
Barb :}

Saturday...lots of ice!!!

What a nice day!

At 5:30am I could not resist a run in +4 Celsius :).... So Tikka and I took off  to do the 3 mile loop around the subdivision ... until we realized most of the roads and sidewalks were all ice!!!! Yaktrak are great in snow but awful on ice! so, I ended up doing fartleks between the ice patches, which is not in the plan because it was suppose to be an easy 3 miler! We made it back to the house with no injuries in 27 minutes...a lot of tiptoeing on and around ice!So, I thought I would try again after work for a slow 3 miler, I was thinking all the ice might be melted with the high temps today!....But, no such luck! At 6:30pm there seemed to be more ice then in the morning. I think all the snow melted and revealed more ice :(...so Tikka and i did a 3 mile walk instead! So I got in 6 miles...I'll take it for today.


Tomorrow is suppose to be a rest day with weight, but, I think I will do an easy 3 miler on treadmill and then 60minute weights.


Have a great Sunday everyone
Barb :)

Friday ... 6:30 pm

Love the burn !!!!!!

6.0 miles, run 12 x 200 meters at a pace near my 800-meter race pace.
1st mile..slow and steady at 10:45mph
2nd mile...9.45mph
13 x 0.125miles at 7.45mph with 13 x 0.125mile rest at 9.45mph
Last 0.5mile at 10:45 mph

I have a love hate relationship with intervals :)

-8C and loving it!!!!

Thursday...8:30pm

Ran 5 miles steady pace...54 minutes...Thanks to my YakTraxs!


I felt a little sluggish today during my run. I normally run in the morning, but, the alarm decided I needed to sleep and did not go off :)...so, I ended up running after work. It may have been my supper that slowed me down. I tend to run better on an early morning tummy with a small snack before and breakfast after. It is a trial and error game! 

Its gonna be +3C tomorrow....yippee!  6.0 miles, run 12 x 200 meters at a pace near my 800-meter race pace! Can't wait!

Temps improving!

Wednesday...7am

Ran 3 miles steady pace...26min
weights (upper and lower body)...60 minutes

Temperature is climbing! It was so sunny here today, but still only -14oC. I walked Tikka around our subdivision (3miles) just before supper and my legs were numb from the cold by the time I got home! I got to remember to wear my thermal running pants under my jeans when I go walking the dog...Brrrrr. Running is no problem with just my thermals, but walking is another story! Its amazing how much heat you generate by running. A few weeks ago I ran Edworthy park to Eau Claire market in -17oC. I was toasty warm until I got a stitch in my side  half way back and had to walk...well I really almost froze and my hair under my balaclava, which was wet from sweat, even froze...not a good scene! That's the difference between heat production from walking and running! I won''t forget bus change ever again :)

Weather forecast is predicting some +oC temps for the weekend so should be some good sloppy wet running

Cheers
Barb :)

Cold Day -23 degrees Celsius

Tuesday 7am...my long day

Ran 7 miles slow steady pace and last 1/3 ran race pace..62 minutes

I am presently following Hal Higdon's Personal Best Training Program: This 30-week Personal Best Marathon Training Program is designed for runners who would like to improve their times, to achieve Peak Performance, to set a Personal Record (PR). It combines 12-week Intermediate Training Program with a 18-week Intermediate 1 Marathon Training Program. Each day, training peaks sends me an email telling me what to run and offering a training tip.Pretty motivational.
website: halhigdon.com.

I am in my 10th week of the 12 week portion and will start the 18 week marathon training in 2 weeks! wha whooo!!!....can't wait for those 15-20 milers!!

It was -15 degrees Celsius today ... with wind chill it was -23....BRRRRR and lots of ice fog making it very cold, wet and icy, (bad combination for running). So did my long run on Dreadmill. Calgary has been in the deep fridge since November, hope it warms to at least single digits -degrees soon!

1/4/10

Monday 6am

Walk with Tikka, my best running partner on most days :)
Distance 2.0 miles

Run
Distance: 5.0 miles ... fartlek workout for today is 45 minutes

Weights
60 minutes ... quick overall body

Happy New Year!!!!

I am a gal that loves to set goals and working to achieve them. Since this is my first blog and a running one at that...I hope to set some 2010 running goals for myself

I have only ran 3 races since I have been running, one 5 miler, one 10k and one half marathon. I work weekends so it makes it hard to schedule in races since they mostly fall on Saturday and Sundays...but I won't let that stop me!!!! So for 2010 I set my sights on increasing my races including some 5k, 10k, a couple more half marathons and hopefully 2 full marathons. I would also like to try trail racing and some Kananaskis Country snowshoeing and cross country skiing in the winter as well.

2010 Goals
-- Increase number of races 5k & 10 K for speed work
-- Do at least 2 more 1/2 marathons and improve my time of 1:52
-- Do at least 2 full marathons...(one already scheduled for May !! )
-- Do some winter sports...(as well as running of course......snowshoeing and cross country skiing

So now its time to set up my calendar with all my plans and book some races :)....

Cheers...
Barb