exercise week in review

Another week closer to my first race and to my goal race, this week I ran 3 times, twice outside and the other in the gym plus I cross-trained twice. Thankfully no injuries to speak of but I do have either a callous or blister under my forefoot on my right foot but it doesn’t bother me when I run so…shrug.

Monday.. Rode the stationary cycle for 19.1 km at level 5.

Tuesday.. Ran outside for just over 10 km.

Thursday.. I ran for 8.50 km, 2 km warm up then 2 X (3 km at ~5:10 min/km) followed by 5 minute cool down. I was scheduled to run 3 intervals but I was a bit tired so I didn’t run the third and risk injury.

Saturday.. Rowed for 5.5 km at the gym at level 8.

Sunday.. Ran 14.4 km outside, the last 4 km I ran a series of 60 second surges at around 5:00 min/km followed by 5 minutes of running until finished.

Once again a solid week, a hot epsom salt bath tonight and some stretching as once again another week of training starts.

Monthly totals so far: 160 km of running, 71 km of cycling and 10 km of rowing.

I hope that you had a solid week of training and/or racing and good luck this week.

Once foot in front of the other

Chris

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exercise week in review

I’ve been reading the book by the people at Runner’s World called “Run less, run faster”. In it they preach 3 runs a week with 2 days of low impact cross training and strength training every once and while. It very much resembles the plan that I am following right now except that the long runs occur at a higher pace. I am not planning to modify my plan at this point save for the addition of a rowing cross training session on Friday’s after work.

On to the week!

It was a good week all-in-all,

I hopped on the stationary cycle on Monday for 17.7 km.

Tuesday I ran 8.4 km which consisted of a 2 km warm-up, then 8 X 400 m at ~5:00 min/km, then a 9th at 4:54 and the 10th at 4:50, followed by a 5 minute cool down, at 1% incline.

Wednesday I enjoyed an hour massage.

Thursday I ran 12.30 km which included a 2 km warm-up then 3 X 3(1.6 km at ~5:30 min/km, 1.6 km at ~5:00 min/km) then 1 minute cool down, at 1% incline.

Friday I rowed for 4.5 km for 25 minutes.

Sunday I ran ~17 km for my LSD, which included a jaunt up Forest Hill road and braving 50 km/h gusts….but oddly I felt really great because my phone conked out after 5 km and I ran the rest by feel, it’s liberating at times to run sans timing!

So a total of 17.7 km cycling, 4.5 km rowing and ~38 km for the week. The great news is that my legs were not tired at all this week.

I hope that you had a great week of training and that this week brings more of the same.

Cheers!

Chris

One foot in front of the other

exercise week in review

Good Sunday my friends, with another blizzard raging outside it’s time to wrap up another week of training and running.

This week I ran 4 times with a turn on the stationary cycle for ~43 km of running and 19 km on the stationary cycle.

Monday.. 19 km on the stationary cycle at level 5.

Tuesday.. 10.5 km total in my new Saucony Fastwitch 7 racing flats, right out of the box! 2 km warm up then 2 X 4 km at ~5:10 min/km which is my expected half marathon pace with 3:00 walk break in-between, 5 minute cool down.

Thursday.. 8 km total, 1 km warm up then 10 X 400 m at ~4:35 min/km with 2:00 jog intervals in between then 5 minute cool down.

Friday.. 5 km total as I was measuring out the course for our running club’s fun St. Patrick’s day run.

Saturday.. 20 km LSD which clocked in at 7:05 min/km.

This week I discovered that it’s not healthy for me to run two speed work sessions plus an extra easy 5 km and expect to have any life in my legs for my LSD. So from now one, one speed run per week and one tempo type run as well as my long run. Also next weekend I will add some intervals into the last quarter of my LSD’s so I want to have more fresh legs at that time.

A big congratulations to my girlfriend who ran her first 30 km LSD this weekend as she prepares for Vancouver! She looked strong and had a great attitude, she will do very well!

Until next week!

One foot in front of the other

Chris

Fredericton Craft Beer Festival 2015 Wrap-up

Drink N Brew

479098_384398868319932_1841047704_oLast Saturday (March 7), Matt and Trevor joined hundreds of other craft-beer lovers at the Fredericton Craft Beer Festival. Simply put, it was a great event. The location, layout, and staff and volunteers were wonderful. The simple things like dump and water stations were plentiful and well positioned. Even the attendees were well behaved, with most of them obviously there for craft beer and not a marathon of pounding beer 4 ounces at a time. We’re already making plans to return for the 2016 editions. We raise our glasses to the organizers and staff and can’t wait to see how the rest of the beer fest season compares.

Matt’s Top Five Beers (in no particular order)

Bad Apple BrewhouseIMG_0082 (Somerset, Nova Scotia) Mosaic Double IPA: Big, but balanced with an aggressive pine nose that caries into the flavour along with some citrus and dank.

Big Spruce Brewing (Baddeck, Nova…

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Recipe of the week

Pancakes and waffles have been the craving recently after our long runs so my girlfriend and I are trying new recipes here and there. Luckily my mom sent me a cookbook with some of her recipes and in the front was a recipe for oatmeal pancakes…and let me tell you, it is good!

Ingredients:

  • 11/2 cups of oats
  • 2 cups of milk
  • 1 cup of flour
  • 1 TBSP brown sugar (the ingredient)
  • 1 TBSP baking powder
  • 1/2 tsp salt
  • 1/2 tsp cinnamon
  • 2 eggs, beaten
  • 1/4 cup melted butter
  • butter for cooking

Recipe:

  1. In large bowl combine oats and milk, let stand for 5 minutes
  2. In large bowl combine flour, sugar, baking powder, salt and cinnamon
  3. Whisk eggs and 1/4 cup of butter into the oat/milk mixture until blended
  4. Pour egg mixture over the flour mixture and stir until combined
  5. Heat a large non-stick skillet over medium heat, brush with a layer of butter. (I have digressed here and have been using a small sized skillet which makes one good sized pancake each time, I have found it easier to cook the pancakes this way)
  6. Ladle a 1/4 cup of the mixture per pancake into the skillet (I have been using a soup ladle)
  7. Cook for 2-3 minutes until the bottom are golden and edges are dry
  8. Flip and cook for 1-2 minutes more
  9. Add more butter as needed and complete the process until the mixture is exhausted.

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I have been cutting these numbers in half which normally produces 4 pancakes of a small plate size.

Load some berries and some maple syrup and you are good to go!

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These pancakes taste pretty sweet and I believe that it’s the brown sugar, however it’s not overpowering and adds such a nice flavour. There are many options that you can try to modify the recipe, substitute whole wheat flower, add protein powder, chocolate chips or bananas.

I truly believe that the reward of these pancakes has been driving us through some of the longer runs, give them a try, let me know what you think!

Cheers!

Chris

Exercise week in review

I got a bit off track this week as the blues and other things kicked in for a few days but I got back into the groove at the end of the week. Sadly I missed my two speed workouts so I’m hoping to sneak an extra one in this week.

Monday.. 17 km on the stationary cycle

Tuesday.. 8 km outside

Friday.. 2.8 km after work outside

Saturday.. 17 km LSD outside

And I picked up a new pair of kicks for my races this spring, the new Fastwitch 7 from Saucony, I hope to take them for a spin on Tuesday 🙂

Have a great week of training!

One foot in front of the other.

Chris

Photograph of the week

A bit late but this weeks photograph depicts a lovely winter scene in a local outdoor recreation area in Fredericton, New Brunswick, called the University of New Brunswick wood lot. I managed to skip out early and after meeting up with my girlfriend we snowshoed through part of the area. The sun was high enough but not too high and the light it generated was amazing! I had a hard time choosing this photo amongst the others so I may need to use another for my favourite photo next week.

FebruaryBig

Forest for the trees

You can view the full-sized image by clicking on it.

The shadows and pockets of light intermixing with the snow created a beautiful day to shoot, it was one of those rare days.

Thanks for stopping by, see you soon!

Keep shooting!

Chris