Two days ago I resumed my weight-lifting regime after taking a number of months off to focus on my running. Because of the lengthy time away, I started with my ‘sissy’ 10 pound dumbbells. The workout went fine and all was well. I woke up around 3 a.m. that evening and was surprised that I did not feel sore at all! I reminded myself that I still had some time before I was out of bed.
The morning after I was sore as hell. It’s amazing how many muscles you don’t use while jogging. 😛 I am now re-acquainted with all of them.
Tomorrow I limber up with a 10k run then the next day I am back to the weights. I should be past the initial soreness within a week, I suspect.
Pretty much the same story. Somehow I lagged again and finished with the same slower pace as my previous run – 5:29/km. It’s not bad, really, but disappointing after two 5:23 runs.
Weather was quite mild — 10ºC — and I wore my shorts for the first time since the fall. A single layer would have sufficed, as well.
Another good start, so-so finish. Trail was a bit muddy and I had to bypass the SE corner but overall not too bad.
Total distance: 10.02 km (previous: 10.03 km)
Average time/km: 5:29/km (previous: 5:29/km)
Best time/km: 4:51/km (previous: 4:50/km)
Clouds for the first few km, sunny the rest and the usual 8ºC. Because of the rains a few days earlier large stretches of the trail were muddy and I’m going to blame that for my slower pace. Yeah, that’s it.
No other joggers at all this time, which is rare, especially given the weather. I started strong with my best first km yet – 4:50 min. — but began lagging after the first several km and despite an effort at the end to tighten the pace, I ended up with an average of 5:29/km vs. 5:23/km on the two runs previous. Overall this run was 54 seconds slower, coming in close to 55 minutes instead of under 54. I’m not sure why I was that much slower. Just unmotivated, perhaps. It was still a solid run, though.
Total distance: 10.03 km (previous: 10.03 km)
Average time/km: 5:29/km (previous: 5:23/km)
Best time/km: 4:50/km (previous: 4:51/km) <– best to date
Temperature-wise, today’s run was pretty much what has been the usual lately — right around 8ºC. I wasn’t able to keep dodging the precipitation, though, as a light rain was falling. The trail was squishy in several spots as a result but good overall.
I started out briskly and in fact had my first sub-5 minute km, not just once but twice! The pace slowed a bit through the middle but it still felt good and I did my best to pick it up for the last km or so. The midway point I experienced some cramping in my lungs (probably pushing a little too aggressively) but it passed after a few minutes and didn’t affect my run.
The deja vu part was when I looked at my results afterward: I ran the exact same distance, had the exact same average pace and bested my previous (best) time by a mere second. I call it my Groundhog Day run, where everything went nearly exactly as before.
Instead of midget women there were bearded men playing soccer today (well, at least one had a beard) and just as the previous time, the ball was kicked onto the path ahead of me, only once, like it was a reminder to keep a lookout.
Results:
Total distance: 10.03 km (previous: 10.03 km)
Average time/km: 5:23/km (previous: 5:23/km) <– best to date (again)
Best time/km: 4:51/km (previous: 5:02/km) <– best to date
Today I did not feel like running. I even thought about skipping it. I didn’t have a good reason, I just didn’t feel like bothering. But I did and, naturally, had my best 10k run to date!
I have shaved off close to five minutes from my first 10k run on December 29th (just under a month ago) and I’m pretty pleased with that. Today I worked to maintain a solid pace throughout and whenever I felt like I was starting to plod I kicked it up a notch or two. It seemed to work.
It was mild and cloudy, though the sun came out for the last kilometer. At the SW corner I could smell some of that ol’ wacky tabacky and it wasn’t until my third trip by that I noticed a pair of teens perched at the top of the slide enjoying some of BC’s finest. Their mellow was definitely harshed when a throng of schoolkids from gym class descended on the playground, though.
The trail was still in good shape despite an overnight rain but it was covered in white stuff as seen below:
(That’s presumably where they were loading the powder, it wasn’t quite as thick on the trail itself.)
My thumbs are anything but green so I don’t know if this is weed killer or what but I shall find out!
And when the natural splendor of the park and being outdoors isn’t providing enough entertainment:
Results:
Total distance: 10.03 km (previous: 10.02 km)
Average time/km: 5:23/km (previous: 5:30/km) <– best to date
Best time/km: 5:02/km (previous: 5:03/km) <– also best to date
It was around 6ºC today and overcast, with the clouds ripe with the promise of rain. Fortunately I beat the precipitation, which began shortly after I returned home.
Conditions were a nice mix — the trail was in good shape, there was a light breeze, it was warm enough to doff the gloves yet cool enough to keep me from heating up too much with two layers (less sweating, yay). The field was occupied with a bunch of midget women playing soccer and since the trail is a reasonable distance away from the soccer field I felt fairly safe from wayward balls — until one rolled in front of me midway through my run. Fortunately a slowly rolling ball is not much of an obstacle.
There were several joggers out, as expected on a Sunday afternoon and one was about half a lap ahead of me when I began. He was wearing a pair of brown shorts over dark tights, which to me seems to say “I don’t like the way the tights make my private bits bulge out so I’ll wear these shorts to cover up” which is fair, I guess. I just wear tights that aren’t really that tight.
As my run progressed I eventually began closing the distance with shorts ‘n tights guy (SNTG) but just as I got within reach of passing him he pulled that infamous maneuver one sees on the road: you go to pass someone who has been driving at a steady rate and just as you make your move, they speed up. He did so and I kept pace behind him. Oddly, it was at the NE corner of the trail where there is a small uphill part that I did eventually pass him. Most people slow down here but I had a good head of steam coming out of the dip before it. Once past, I kept up a good pace and he seemed to end his run shortly after, making me the winner by my own arbitrary rules. Hooray!
This little bit of competitiveness helped me post my best 10k yet — some three minutes faster than my first 10k back on December 29th.
Also, there was a new sign up on the fence behind one of the two baseball diamonds:
At first I thought it was an exhortation to join the Communist Party, what with the “wear red” and “make noise” (against the bourgeoisie, no doubt) but it looks like the City of Vancouver’s attempt to instill some Olympic pride without actually mentioning the Olympics (I assume they can’t for this kind of advertisement). So the key to showing our “true colours” to the world is to paint our faces red and run around waving flags while shouting like madmen. Seems about right.
Results:
Total distance: 10.02 km (previous: 10.03 km)
Average time/km: 5:30/km (previous: 5:39/km) <– best to date
Best time/km: 5:03/km (previous: 5:04/km) <– also best to date
With the Winter Olympics mere weeks away they are trucking in “emergency snow” to make sure the slopes have enough for the events. Meanwhile down here it was another very mild day with the bonus of being sunny, too. Normally when the sun is out in January it is accompanied by briskly cold temperatures but today you could actually feel the warmth from it. Thanks, El Niño!
If i had known it was going to be so warm I’d have worn just a t-shirt and shorts and been fine — much like the 25 year old-ish runner who suddenly sprinted by me at around the 2-3k mark. I vainly tried to keep up with him but he was simply too fast and he maintained his pace for quite a distance, nearly opening up a half lap on me. But as is the case with all of these speedy types, he did a few laps and promptly left. It’s very tortoise and the hare to me (I am, as you might guess, not the hare).
Overall the run was very solid but nothing remarkable. I didn’t go in with the intention of setting a personal best in either speed or distance so the consistent performance is good for me. The trail had dried a bit more and the little mud left was starting to solidify. if the forecast is accurate that will be changing overnight, though.
The last few km my performance was fairly consistent and I mainly owe that to passing another jogger and then maintaining speed when I saw his shadow threatening to catch up. I was not going to allow that!
Results:
Total distance: 10.03 km (previous: 10.04 km)
Average time/km: 5:39/km (previous: 5:39/km)
Best time/km: 5:04/km (previous: 5:04/km)
Yes, two of the stats were identical. Talk about consistency.
Technically spring is still over two months away but today’s run under an overcast sky with the temperature at 10ºC felt pretty damn close. In fact, my hands were sweating so much that I took the gloves off (!) at the halfway point. I probably could have worn a t-shirt and shorts.
I had a very fast start and could tell by my stride — nice long steps but still comfortable. I can only imagine my times if I could maintain that pace. 😛 While i still slowed down as I progressed I did well overall, so I’m pleased with the result.
The trail was dry but still muddy in patches. Perfectly fine for the run. Nothing unusual to report today, apart from the return of one shopping cart. It was sitting next to the port-o-potty as if waiting for its owner to come out but I never saw anyone claim it.
Oh, and I did my first dipsy-doodle today. During the last 400m or so I reached into my pocket to grab the nano, as I usually hold it in my hand for the final stretch. I managed to pull the glove out of the pocket and dropped it, then had to decide how to retrieve it without impacting my time. I did a 360 and without trying to slow my pace, came back up to it and scooped it up without stopping. This may seem a minor thing but given my usual level of coordination it left me impressed.
Results:
Total distance: 10.04 km (previous: 10.53 km)
Average time/km: 5:39/km (previous: 5:45/km)
Best time/km: 5:04/km (previous: 5:23/km)
The best part about today’s run was no freakin’ rain. I thought the piles of snow were bad last winter but days of torrential rain don’t do a whole lot for me, either, as it turns out. The grass is very lush, though.
It was around 8ºC so fairly mild and a light breeze blowing from the east on occasion (which actually felt good on my face). I felt fine for this run except for some gas around 8-9k (Thai food last night is my best guess). The trail was still muddy in spots and the SE corner required a nimble hop over one bad section but it was otherwise in the best condition it’s been the last few weeks.
Since it was a Sunday and not raining, dog walkers were out in force. Some really cute dogs, too. Six guys were paired up and tossing baseballs at one of the diamonds (all balls remained clear of my noggin) and there were a few joggers as well, though the fastest was running clockwise so I couldn’t gauge if she was faster or not. I wasn’t in a competing mood, regardless (evidenced by my slower start and overall pace). I did clock my longest run to date, though — 10.53 km, which took slightly over an hour.
The strangest sight was a pair of younger guys (mid 20s or so) who were working out. They were racing up the steep hill at the west end of the park and doing other various exercises. At one point as I jogged by one of them was actually piggybacking the other up the hill. While an admirable feat of strength, there is something about adults piggybacking that seems a wee bit weird. I guess it depends on whether you’re using a cup or not.
Results:
Total distance: 10.53 km (previous: 10.03 km)
Average time/km: 5:45/km (previous: 5.36/km)
Best time/km: 5.23/km (previous: 5.08/km)
Okay, Pooter is a dumb name but I think it fit my cat very well. She was originally named Pepper when she was owned by a friend who gave her to me when we moved out of an apartment we had been sharing back in 2000. At that point I’d been living with her for four years.
Ten years later and at over 17 years of age, she had stopped eating a few days ago. She had a host of ailments like many older cats — thyroid problems, kidney issues and other more minor things — but she was still as feisty as ever and retained every last bit of her wonderfully skittish personality. Even as she faded in these last couple of days there was still that same spark, however diminished. She gave the vet hell as he examined her this afternoon but it was clear that she was unlikely to really improve and the cost of diagnosing and treating her — both monetary and emotional — was too high.
I made the immensely difficult decision to have her euthanized. She is now resting in the backyard, not far from where Diz was buried back in 2001. I thank Tim for helping and doing a fine job on that part.
I am of course expecting her to come out of the bedroom and demand to be fed or to start meowing loudly at my feet when I’m on the phone because I am obviously not paying attention to her, but now there is just silence.
Every night she would snuggle up against me when I went to bed, right up near my shoulder. She would stay there until I turned out the light and then, convinced that I was safe and comfortable, she’d move off to her preferred spot on the bed. She allowed me to sleep until it was breakfast time. No sleeping in for that.
I cleaned up her food dish and rinsed it out a few minutes ago. Instead of topping up her water dish, it now sits in the sink, waiting to be washed and stored away. I threw the can of food in the fridge out. I cleaned her litterbox but don’t have it in me to actually empty it and set it aside. It will take awhile to adjust. She was my companion and friend for 14 years and I already miss her terribly.
the percentage classified as overweight or obese [since 1981] rose from 14 per cent to 31 per cent among boys, and from 14 per cent to 25 per cent among girls aged 15 to 19
based on BMI, 19 per cent of males and 21 per cent of females aged 20 to 39 years were classified as obese. By age 60 to 69 years, the percentage was about one-third.
A BusinessWeek story painted a similar picture for the U.S. with the “good news” being “obesity in the United States may finally be stabilizing instead of increasing”. One of the findings from the studies south of the border:
the adult study found the prevalence of overall obesity was 33.8 percent — 32.2 percent in men and 35.5 percent in women
I have written about weight loss and exercise before and I am utterly dismayed at these figures, especially after I found out something myself: unless you have some kind of medical condition that prevents or complicates it, achieving a healthy weight is simple. Here is all that’s required:
Don’t eat junk food.
Don’t eat fast food.
Eat plenty of fresh fruit, vegetables and lean meat.
Avoid processed food that is loaded with sugar and/or fat.
That’s it. Eat properly and your body will maintain its own natural weight. You may still be a bit thin or thick depending on your actual body type, but you’ll be the right weight for that body type.
Add in a modest exercise routine three times a week for 20-30 minutes to help out. More if you’re into it.
In June 2008 I weighed 187.5 pounds and was probably on my way to 200. I am a thin person so a lot of this weight was packed around my middle. I changed my diet to something sensible. This morning I stood on the scale and came in at 144 pounds. No magic pills, no special powders or drinks needed. Just a bit of willpower and the desire to stop feeling uncomfortable about my own body.
I wish more people would have the same sort of epiphany I did a year and a half ago (okay, so a doctor also told me I was pre-diabetic. That was the “epiphany-assist”).
And what’s the deal with McDonald’s being an Olympic Sponsor, anyway? Somehow I don’t see the medal winners chowing down on Big Macs and fries before they go for the gold. Or maybe they do and their freakishly perfected bodies somehow transform that junk into something with real nutritional value. Or they’re all fembots. Well, except the guys. They’d be malebots.
The good news: the weather was cloudy and 10ºC, with little wind.
The bad news: my calves started hurting only a few km in and that sometimes diesel smell was not only present, it was ever-present.
At the 5k mark I stopped the run because I didn’t want to risk hurting my calves again (I think they’re okay, just sore from pushing a little harder) and the air quality was obnoxiously bad, probably the worst it’s ever been.
Since the rains had let up, most of the flooding on the trail had receded but it was still mushy and tricky to navigate in a few spots. Nothing else unusual to report.
I’m contemplating another 5k run tomorrow to make up, depending on how I feel.
The results were 5.05 km total, average pace of 5.29/km, fastest lap was 5:15/km. Interestingly, my second km was 5:16/km, almost identical — that may have caused the soreness to spring up. my second km usually falls off anywhere from 4-8 seconds.
