Training Week in Review

Three runs again this week, with two occurring outside and one on the treadmill. Sadly I didn’t get to any cross-training this week.

Monday: 35 minutes of yoga.

Tuesday: an hour on the treadmill of a 2 kilometre warm-up, 4 X1.6 km intervals at my 10 km pace of ~5:00 minutes/km…mistakenly I ran the first interval at almost a ~4:40 minutes/kilometre pace which caused me to take a 30 second pause halfway through my third and fourth intervals. I walked for 90 seconds, 100 seconds, 110 seconds then 120 seconds between intervals…then finished with a 1.6 kilometre cool down.

Wednesday: one hour massage!

Thursday: ran outside in a snowstorm for a little over 8 kilometres at a ~6:43 minute/kilometre pace.

Saturday: 20 minutes of yoga.

Sunday: 16 km LSD run at a ~6:52 minute/kilometre pace. It was slushy, slippery and I was a bit tired but it was good to get the distance in as it was the furthest I’ve run since last October.

Next week, 16 km LSD next weekend, hills for one run and a combo pace workout, plus a couple of days of yoga as I found two yoga DVD’s for very cheap at Target 😉

I hope that you are feeling good and strong.

One foot in front of the other.



Photograph of the week

I had driven by this particular place a number of times during the last week and had wanted to snap a few pics, finally, on a surprise free afternoon I stopped.

The setting, the trees and the fact that the snow is almost covering the headstones and shooting it in black and white helps with the light but also fits the scene.

Snowed Under

You can click on the photo to see the original sized version.

As always thanks for stopping by, this and all of my photos can be found over at 500px.

Keep Shooting!


R and R in Warrior Mode (recovery and running)

Nicola, she just keeps going!

No Time Like The Present

Since November of 2014 I have been dealing with  a lot of pain in my neck and left arm.  No, it is not a person – well……or the winter blahs. Through various tests, many meds and finally an MRI I apparently have a bulging disc at C6-C7 level with degenerative disc disease from C3 all the way to C7. So there’s that.  Not life threatening in the least – more of an annoying house guest that won’t leave. Through this whole thing I have kept up with my marathon training as best I can.  I have had to modify my body mechanics a bit as the arm has significant weakness in the tricep area.  This forces the arm to feel heavy – very much like dragging a log around.  I frequently run with my arm cradled against my chest or alternately hanging by my side for some traction.  Upper body…

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exercise week in review

Finally a good week of running and cross training! The winter hasn’t really affected me too much as I became accustomed to the treadmill last year during the winter. Varied workouts and varied cross-training I hope will lead to improved results.

Monday: Cross training, 5 km on the rowing machine and 10 km on the stationary cycle.

Tuesday: Approximately 7.8 km run in total, 7 km at ~5:40 min/km then 4X20 strides with a peak pace of ~4:35 min/km for 10 seconds each segment. A cool down period of 90 seconds at ~ 6:00 min/km occurred between each segment.

Wednesday: Yoga for 20 minutes.

Thursday: Approximately 9 km total, 3 km warm-up, 5 km at projected half-marathon pace in Vancouver of 5:10 min/km, 1km cool down.

Saturday: ran twice, once for 5k at 6:19 min/km pace outside in the freezing, freezing cold with my girlfriend, then for another 8 km at 6:24 min/km outside once again in the afternoon. In the evening i snowshoed 4 km with my girlfriend and other friends.

Overall a much better week and much more indicative of how things should progress. Likely I’ll toss in another cross-training day when I feel motivated and hopefully add another day of yoga…hmm I should do some this evening..stay tuned!

Have a great week!

One foot in front of the other.


Photograph of the week

My favourite photo of this week was taken last evening while I enjoyed a bonfire after a 4 kilometre snowshoe hike through a local woodlot with my girlfriend and other friends as part of Valentine’s day.

The animal tracks and the radius of the light from the bonfire cast a bit of a spooky effect on the forest and the oranges and yellows of the fire added to the effect.

Bonfire Shadows

The woods aglow with bonfire light.

As usual the photo was taken with my Nikon D7100 and Nikkor 18-200mm lens.

You can also view this photo and all of my other photos here at 500px.

Thanks for stopping by, keep shooting!