May 29, 2010 - 10K Race day!

Me and Rowan watching Rob and Abby!

The day started out beautiful, overcast, a bit of a cool breeze but alas it didn't stay. It ended up being sunny, warm and breezy. Which is not to say it wasn't beautiful, but made it much warmer than I would have liked. Abby and Rob ran in the family 2k and by run, I mean Rob pushed Abby in a stroller b/c last night she fell and took a big chunk of toe off the big toe. So since running was out, Rob pushed. Now she did run the first 100m and the last 600m and had an absolute blast!

Abby and Rob at the 200m mark at the finish! So fun!

Then it was my turn! The start is always chaotic. Those who aren't running are milling about at the start and those who think they are faster than they are are closer to the front. So it makes for a frustrating first 2km. At about 4k I decided a personal best wasn't achievable due to not having any room. So I got into a nice groove, I had to stop a few more times for water than I would have preferred but I decided I wanted a good race, not a fast one. So I crossed the finish line at 1:05 and felt pretty good! I'm still not a fan of the night race, but at least it didn't beat me this time.

After getting my medal I got an even better prize, hugs from my cheering team. Thanks to them for all their support. Love you!

The kit! You get to keep the time chips for souvenirs now!

I think the next week will be a light week and then we'll start the next stage of training for the half in the fall.

May 28, 2010 - bike to work but not home

It's the day before my 10k race, whoop whoop. Getting nervous now too. But I did ride to work today. I won't be riding home as it'll be too much on the legs before tomorrow's run. Today's ride was good. My feet still get tingly if I forget to wiggle my toes and my lower back is still getting use to bending. I made it today in just an hour, so that's pretty good. I also took the bus home and the first time putting the bike on the front. I had an irrational fear my bike would get shmucked or stolen. Don't know why, but there you have it. All was good at the park and ride and then just a quick 5min ride home!

I picked up my my race kit at lunch and wow the shirt is ugly but at least they are giving out the shirt you ordered. So when you asked for a large, you got a large. Abby's shirt is so big it'll probably fit her when she's 20. They don't do kid sizes for a kids race, so stupid. I'll post a pic of her later in all her kit!

View from the road:
Have I mentioned how much I dislike cyclists. Now I'm generalizing, but some are so rude. I slowed down to let a runner coming the other way pass before I went around a walker in front of me and they guy behind me decided that wouldn't do and bobbed and weaved around the walker. It's just so rude. I also sometimes feel like I'm not even moving, especially when the biker on a road bike flies by. Gotta say, it's a little disheartening. But I was still out there and it didn't rain on me.

The music:
too many songs to list, but I'm really enjoying the new Arkells' cd, Jackson Square. I highly recommend!

May 26, 2010 - meh

So I'll call it a workout, but really, other than a few light weights and some sit ups, it was an excuse to get out of the office. Which I'm ok with. I steadfastly agree that you should get away from your desk at lunch. It was also too hot today. Even hotter than yesterday. Over 100 F. wow, that's big for May in Ottawa. No workout tomorrow and my goal is to ride my bike on Friday, provided it doesn't rain. If so, then I'll go to the gym.

View from the mat:
not much to be sure. it was too hot for the regulars, only the die hards or crazies like myself were there!

The workout:
Dead lift (3 x 5reps) @ 100lbs;
Leg extension (2 x 8reps) @70lbs;
Adductor (2 x 12reps) @175lbs
Lat pull down (2 x 10reps) @60 lbs,
Lat Pull down descending set (15 reps @ 50lbs, 10reps @40lbs, 8 reps @ 30lbs)
crunches - maybe 50

The Music:
Tragic Flaw - Arkells
I Belong to you - Muse
City of Delusion - Muse
A White Demon Love Song - The Killers
Hearing Damage - Thom Yorke
Human - The Killers

May 25, 2010 - holy crap it's hot for May!

I'm not sure what I was thinking when I decided I should run in this heat. 29 degrees with a humidex that feels like 36! For those who don't do celcius that's 84F but feels like 97F degrees! Lets just say when I finished my 3.5k pedestrian bridge loop; a whole bottle water gone and 2 walk breaks; I was bright purple! After a cold shower I was better, but by the time I got back to my desk, I needed another shower. We are having a heat wave in Ottawa. It feels like it should be July not end of May and it's less than a week to Ottawa Race Weekend. If the heat stays like this, I felt I should run to get accustomed. This is actually my last run before the race on Saturday night, I have a weight and a bike session for the rest of the week. I'm feeling ok about it plus I have many friends who are coming out to cheer me on, and my own personal cheerleaders in Abby, Rowan and Rob. I always get nervous before a race. I'm not sure why, I just do and I'm sure by Saturday the butterflies will be in full force.

View from the path:
Other than the stares of "WTF" from those I ran by, there were many runners out. Probably thinking the same thing I was. Must get in last run before race weekend and try one in this heat. I do hope it's not like this on Sunday for the half and full marathons. A couple years ago we had a wicked heat for race day and more than 200 ended up in the hospital with heat related issued. You remember, don't you Cindy??? it was nuts!

Also with the heat, the highschool students decided who needs clothes. Bra's and underwear to lounge by the canal works too! I mean I get that there is no difference between that and a bikini, but come on!

The Music:
Wake Me Up Before You Go Go - Wham!
When We're Human - The Princess and the Frog soundtrack
Long Road to Ruin - Foo Fighters
Supermassive Black Hole - Muse
Breathe - Nickelback
Bad - U2
Mr. Jones - Counting Crows

and yes, I stretched!

May 21, 2010 - bike baby bike!

I tried this last year, but what with the craptastic summer we had, I couldn't achieve my ride to work Friday policy. Today I start again! I will tell you up front, I don't ride in the rain or cold. So this may not be continuous, but my plan is every friday. The route from our house to work is about 20k each way. I know it's kind of ambitious for the first ride of the year, but go big or go home. Tomorrow my butt is going to hurt! There might even be some walking issues.

I must admit, I almost took the bus home until my friend Nancy told me to ride! So I did. She does Soldiers of Fitness Boot Camp three times a week and they are crazy with the carrying of revarbs(sp?) and telephone pole carries. What's another 20k bike ride???

T-minus 1 week to the NCM 10k race and I'm feeling good. I won't need to run a long run this weekend with such a long ride today, but will run a short run or two throughout the week.

I used my iPod, but it's over an hour each way so I won't list the music.

Long weekend here in Ottawa. whoop whoop! I rode 40k today, I deserve a wobbly pop!

May 19, 2010 - weights - upper body

Today I was suppose to go to a body pump class, but my legs needed a rest. I'll admit it, they are sore today. So I decided an upper body workout to balance the soreness was required. Tomorrow is a rest day too. I'm not going to lie. I'm tired and am looking forward to this upcoming long weekend. It's suppose to be rainy, but it's still 3 days off. whoop whoop

View from the mat:
I try not to really watch others lift weights because when I do and they are doing it wrong, I want to tell them. But these are all the muscle heads who are there to pump iron and flex for the girls, so I don't. Today was no exception. One guy was doing bicep curls but swinging his entire body to get the weights to move. I'm thinking that's not really working what you want it to work. They grunt and make faces and feel all macho because they can lift 65lbs dumbells per arm. I watch their reactions and then look at the dumbells and think perfect, "dumb" ell! It amuses me.

Today's workout:
I kind of combined two days together again.

Pull ups assisted - 3 x 8 reps @95lbs;
Bent over lat raises - 3 x 12 reps @40lbs;
Overhead lat raises on bench - 3 x 12 reps @20lbs;
Bicep curls - 3 x 12 reps @30lbs
Dips - no weights, 2x12 reps
Push-ups 3 x 12 reps (from toes)
Triceps pull downs –12 reps @ 80lbs x 2
Incline bicep curls @ 20lbs dumbbell x10 each arm (this one hurt today)
situps - 10 middle, 10 left and 10 right x2
stretching!


The Music:
Deadlines - Arkells
Gimme Sympathy - Metric
Breathe - Nickelback
Teeth - Lady GaGA
In Her Eyes - Josh Groban
Viva La Vida - Coldplay
Black Mirror - Arcade Fire
Heart of the City - Arkells
Saturday Night's Alright (For Fighting) - Nickelback

May 18, 2010 - 3k easy

Today I ran 3k and after yesterday's squat workout I thought it would be painful. But I actually felt good apart from the thirst factor. I'm really bad at drinking enough water during the day. The only thing other than thirst is my inner thighs from the adductor machine, or as I like to call it, the birthing chair... Now you all know what machine I'm talking about don't you. LOL

I ran the pedistrian bridge 3.5k loop today. I had no plans to go fast, I had no thoughts that I wouldn't have to stop and so it was quite enjoyable for what it was. I was also a good samaritan. A couple of girls were trying to take a group shot and I offered to take their pic for them. A stop for a good cause!

The view from the path:
The sun wasn't out but it was very pleasant around 20 degrees! The university students are in exam mode, so just a few out and about. The highschool students are in "end of year" mode, so there were all over the place. I also had the luxury of passing a cyclist! Now she was probably 3 and had training wheels on her bike, but hey it's still a cyclist. LOL.

Today's music:
Given Up - Linkin Park
Bella's Lullaby - Carter Burwell
Mr. Brightside - The Killers
Paradise Burning - IllScarlett
Neighbourhood #3 - Arcade Fire
The Strength to Go On - Rise Against
Poker Face - Lady GaGa
Ordinary World - Duran Duran

and yes I stretched!

May 17, 2010 - squat day...

and abs! However, it's the squats I dread. Only because it doesn't get any easier. I thought I'd get this workout done early in the week so as to get through the pain before the long weekend. Wish me luck!

View from the mat:
It was another beautiful day here in Ottawa, and as such, the gym was empty. Except for a few meat heads, the people watching was limited. The offduty personal trainers were doing bench press with about 300lbs on the bar. Impressive but the grunting in pain seemed to diminish it all. However, I am getting accustomed to those who watch me do my squat workout. I'll assume it's b/c I look good, but I would suspect it's because they think I'm crazy when I do squats and crunches for about 30 minutes and to top it off, lunges!!!

The workout:
Squats – 25 reps, no weight;
Abs - 25 crunches
Squats - 25 reps 10lbs ball;
Abs - 25 oblique crunches
Squats - 25 reps 10lbs ball,
Abs - 25 lower ab crunches
Squats - 25 reps 15lbs ball
Abs - 1min plank
Squats – 25 sumo reps; 25 feet together reps
Squats – circuit (10 sumo, 10 feet together, 10 jump squats)
Abs - 2x10reps captain chair knee up
Lunges – 2 x 25m walking short lunges
Adductors - machine, 3x12rep @180lbs (ouch!)
Stretch, stretch, stretch!!!


The music:
Crawling - Linkin Park
Use Somebody - Kings of Leon
Deadlines - Arkells
Breathe - Nickelback
Precious Declaration - Collective Soul
Wake Me Up Before You Go Go - Wham!
No You Girls - Franz Ferdinand

May 16, 2010 - 2nd 10k

Achieved!!!

The conditions may not have been ideal. Don't get me wrong, the weather was beautiful. Sunny blue skies, a bit of a wind, around 10 degrees. It was me that wasn't working on all cylinders this morning. The girls got up at 6:30am but let us sleep in until 8am. I may have had one glass of wine too many last night and therefore I may have been a little dehydrated with a bit of a headache. Good times!

My running partner was eager to go this morning, however with the nice weather comes lots of stops to fully examine all watering holes.

Once I got going all was good. I thought about changing my route, but I went with the same route as last week and in the end was the best choice.

View from the path:
Sunday mornings are always a little more on the go than any other. Runners doing their long runs, dog walkers, roller bladers and the ever pompous bike riders. Use your bell already!!!
Dartagnan met several dogs today. I think I was cramping his style.

The Music:
Hearing Damage - Thom Yorke
Pour Some Sugar on Me - Def Leppard
Long Forgotten Sons - Rise Against
In the End - Linkin Park
Just Like a Pill - Pink
To Where you Are - Josh Groban
Decode - Paramore
New Sensation - INXS
Soldier's Poem - Muse
Let Love Be Your Energy - Robbie Williams
Leave Out All the Rest - Linkin Park
Paparazzi - Lady GaGa
Tremble for My Beloved - Collective Soul
I'm Not the Sun - Arkells
The Reflex - Duran Duran
Castles in the Sand - The Philosopher King
Wake Up - The Arcade Fire
Mai - Josh Groban
In Pieces - Linkin Park

May 14, 2010 - 5k bridges

I took to the streets today in an effort to motivate my run. I could have so easily ran on the treadmill but in order to force the 5k, I ran the bridges. The only way to cut it short is to turn around and run back up the hill. So I ran it and although tired, I felt good. It's suppose to rain today, so it was muggy. On the way back from the gym, I did treat my team to a box of Sex and the City Chocolates. I really wanted them and justified it with sharing with the others as a pick me up on a Friday afternoon. Not a lot of takers and so I ate three. tisk tisk

View from the path:
Today was all about the smell of good food. Not healthy food, just food that smells good. I had to run by a chip truck, then a schwarma shop and finally as I passed Major Hills park, there was a Beaver Tail shack. It's probably why I broke down and bought the chocolates. I did eat a salad for lunch, so I was kind of good. Because it felt like it was going to rain, not many runners out. Lots and lots of students visiting the nation's capital though, so it was a bit of a bob and weave as I hit parliament hill.

Today's Music:
My Body is a Cage - Arcade Fire
With You - Linkin Park
Down in New Orleans - Princess and Frog soundtrack
Viva La Vida - Coldplay
Just Dance - Lady GaGa
February Song - Josh Groban
Right Round - Flo Rida
Little Lion Man - Mumford and Sons - great song for an uphill climb!!!
Take Me Out - Franz Ferdinand
Numb - Linkin Park
Ballad of Hug Chavez - Arkells

and yes today I stretched properly!!!

May 12, 2010 - weights - oh joy oh bliss

Ok, so maybe not the most positive tagline but at least I went. The thing about weights for me is if there isn't some cute but stupid chisselled adonis telling me I rock, I'm not so inspired. And today would be one of those days. Even the eye candy at the gym was sparse. Where were all the regulars???? It's not like it was a great day for outdoor endeavours, so I'm not really sure why muscle alley was so empty. I ran for 5 minutes to warm up and then I combined two days into one as it's been a while since I lifted a weight. I do believe it was the last pump class two weeks ago. I used the adductor machine today as per my masseus's orders. My quads were apparently tight and inner leg muscles not working at all to balance the leg. I will feel it tomorrow for sure and maybe a little later trying to walk down the stairs! Can't wait.

The workout:
5min run on treadmill at 10km/h
Dead lift (3 x 8reps) @ 60lbs;
Leg extension (3 x 12reps) @85lbs;
Back extensions (3 x 10 reps)
Bench press - 10 reps @45lbs, 5 reps @65lbs (x3 sets);
shoulder press - 8 reps @45lbs, (x 2 sets)
Triceps press - 8 reps @45lbs (x2 sets);
Deltoid rotation - 12 reps @5lbs (L&R x2 sets)
Abs – crunches and more crunches


The Music:
Bella's Lullaby - Carter Burwell
Bleed it Out - Linkin Park
All These Things That I've Done - The Killers
Woke Up This Morning - Nickelback
Who's Got It - IllScarlett
Leave Out All the Rest - Linkin Park
Long Forgotten Sons - Rise Against
Pacino - IllScarlett
Hearing Damage - Thom Yorke
Monster - Lady GaGa
I Caught Myself - Paramore

May 11, 2010 - back at lunch!!!

We have a new addition to our lunchtime crew, welcome Renee! Just another great incentive to make it to the gym at lunch. We may not do the same things but it's always good to know someone will know you didn't go. Reason one I didn't go yesterday, no one else went and reason two, my hip flexer is still sore. Not sure what I did, other than not stretch after my 10k on Friday. I know silly girl!

So today was beautiful out, still a bit chilly with the wind. But at least the sun was out again. I ran the 3.5k loop (gym-canal-pedestrian bridge-loop) in just under 22mins. So even though I was tired, I was motoring today. I guess 4 days off was good for me :) But because it was chilly, not many people out and about. After my run, I did stretch!!! and some situps (abs screamed in pain).

View from the path:
Well as there weren't many people to watch, I noticed that the canal had been flooded and opened. There was a tour boat out with quite a few people taking in the sites by water. The tulips, however, were pretty much done. The festival's first weekend was this past weekend and about 75% of the tulips were already headed. Too bad for the next two weekends.

It's also the final three weeks before Ottawa Race Weekend. The banners are going up at city hall and the kilometer markers have been set. I know I can run the 10k, but still not sure I can run the 10k straight on a Saturday night. Again, my goal is to finish without stopping.

Today's Music:
It's Alright - Pet Shop Boys
Resistance - Muse
John Lennon - Arkells (new addition to the iPod)
Hot N Cold - Katy Perry
Possibility - Lykke Li
Knights of Cydonia - Muse
Wuthering Heights - Kate Bush

May 7, 2010 - a great start to the day!

So if you've been reading it's been a tough couple of weeks. Yesterday I decided that I'd take the Friday for me! I started by waking my girls, which I don't normally get to do and then dropped them off at their respective daycares. I got to see Rob awake as oppose to still lying in bed when I leave for work and then I got to take my running partner on a 10k run. We ran the path and today I decided to take the Garmin GPS. Of course when I first picked it up the battery was dead, so I plugged it in for 15mins hoping that would be enough juice! and so it was. I plugged in 10km and a time of one hour five minutes. I thought that would be a good goal due to Dartagnan's love of water and there is alot on this route plus any water breaks for myself. As the GPS beeped 10k and I rounded the curve onto the "bridge" of my street the time was 1:05. WHOOP WHOOP I DID IT!!! and to boot, I felt awesome!

I was also told this week by a friend that she was following my blog, so thanks for reading! Become a follower so I know that I'm not doing this for nothing.

View from the path:
Not many out, a couple bikers and a walker. Friday mornings around 10am is usually slim pickings for people watching. Oh well. The weather was beautiful but a bit chilly which is great for running. It's suppose to cloud over today and rain all weekend. My mantra today on my run was massage at one! that's right, I'm having a massage at 1pm and then I'm getting a pedicure! Today is for me!

The Music:
Today was a fun mix! My daughters's new favourite movie is the Princess and the Frog. So I downloaded the cd onto my iPod for them to listen in the car. So a couple popped up today in my run. Loved it!

Dancing in the Dark - Lady GaGa
Miracle - Parmore
Glorious - Muse
When We're Human - Princess and the Frog soundtrack
All Luce de Sole - Josh Groban
City of Delusion - Muse
Mary Jane - IllScarlett
Paparazzi - Lady GaGa
Guiding Light - Muse
Right Round - FloRida
Gonna Take You There - Princess and the Frog soundrack
Telephone - Lady GaGa and Beyonce ( i know but it's really good to run to!)
With You - Linkin Park
When it Rains - Paramore
Alejandro - Lady GaGa
MK Ultra - Muse
Pocketful of Sunshine - Natasha Bedingfield
I Belong to you - Muse

May 3, 2010 - hot hot hot

Tough run tonight. Emotionally and physically drained but needed to go out. I spent the weekend driving to and from Collingwood for my godfather's funeral. Now I have to go back to Toronto on Weds for my mother's best friend and by in large my second mother through highschool's funeral. Her fight with cancer was finally lost yesterday and now she's finally in peace. This has been a very tough week.

I couldn't run at lunch today because I'm leading a design session for a new training product at work. So once Rob got home, I took off with my running partner; who was freaking out once I put my running shoes on. I did the trail behind the golf course. The path was flooded so I think I got about 4km, 29mins.

It was hot hot hot out tonight, thank goodness for water and a hat.

No iPod tonight either, which I think made it tougher for sure.

Until Thursday.