It's starting to get cold out, so it's time to start thinking about dressing for the more colder temperatures.
The first rule of thumb is to dress like it's 15 to 20 degrees warmer, and dress in layers.
The couple of runs I've done so far have been in 0 deg Celsius and -4 deg Celsius. The only difference in these two runs for me was that I wore a headband and gloves for the -4 run. I wore my compression leggings, a long sleeved technical shirt and my white nylon jacket. Anything colder than that and I'll have to wear another layer on my legs. But my core was good.
This is a great video.
Happy Running
Thursday, November 24, 2011
Wednesday, November 16, 2011
OWIE! I am sore today
I'm not really whining about it. I really enjoyed breaking me. But suffice it to say, I'll probably miss Zumba tonight.
The last couple of days, I went hog wild with the gym classes. Body Pump on Monday, Yoga, Body Flow and Zumba on Tuesday. That worked out to 4 hours of exercise in a little more than 32 hours. With 3 of those hours in less than 12 hours. It was probably a foolish thing to do, but I did enjoy myself.
I do have to give my head a shake though. This time last year, it never would have even occured to me that I would enjoy exercising this much. OK. Maybe last year. I was doing some Wii workouts infrequently. Well, OK, I guess this has been a couple of years in the making. I did buy the Wii in 2009 with the Wii Fit, in order to get in better shape.
Someone at work asked me today how much weight I've lost. Since January 2011, it's about 30 lbs. It was almost 40, but I got sucked into the summer time food eating, beer drinking frenzy and gained 16 back. (Down 6 since the middle of October) Luc found an old picture of us from a couple of years ago, and I was HUGE. No lie. I mean no offense to anyone. I don't say that like it's a bad thing, just that I didn't realize how much I really did weigh. I bet you I weighed in at my heaviest at 250lbs. So, I guess as of right now, I've lost about 80lbs altogether.
OK. HOLY CRAP. Just went looking through facebook. I found this doozy. October 18th, 2008.
hmmm. Pain in my muscles versus the pain of looking at this picture.
On that note, I think I'll end my post there.
PS: I think I've also decided to hit the gym for Zumba tonight anyway.
The last couple of days, I went hog wild with the gym classes. Body Pump on Monday, Yoga, Body Flow and Zumba on Tuesday. That worked out to 4 hours of exercise in a little more than 32 hours. With 3 of those hours in less than 12 hours. It was probably a foolish thing to do, but I did enjoy myself.
I do have to give my head a shake though. This time last year, it never would have even occured to me that I would enjoy exercising this much. OK. Maybe last year. I was doing some Wii workouts infrequently. Well, OK, I guess this has been a couple of years in the making. I did buy the Wii in 2009 with the Wii Fit, in order to get in better shape.
Someone at work asked me today how much weight I've lost. Since January 2011, it's about 30 lbs. It was almost 40, but I got sucked into the summer time food eating, beer drinking frenzy and gained 16 back. (Down 6 since the middle of October) Luc found an old picture of us from a couple of years ago, and I was HUGE. No lie. I mean no offense to anyone. I don't say that like it's a bad thing, just that I didn't realize how much I really did weigh. I bet you I weighed in at my heaviest at 250lbs. So, I guess as of right now, I've lost about 80lbs altogether.
OK. HOLY CRAP. Just went looking through facebook. I found this doozy. October 18th, 2008.
On that note, I think I'll end my post there.
PS: I think I've also decided to hit the gym for Zumba tonight anyway.
Wednesday, November 9, 2011
I'm losing it
I've been getting a tad bit discouraged this time around. I haven't lost any weight to speak of. I'm still a far cry from where I was 3 months ago. I know it's my own fault. I'm not eating as cleanly as I should be. But I'm still eating low enough that I should be losing SOMETHING.
Apparently I am. I very quickly took a couple of measurements this morning because I was early getting ready for work. WOW. At least 6 inches in two weeks. OK. I feel better now.
I am working my ass off though. Here has been the schedule for the last couple of weeks.
Monday - Body Pump at lunch
Tuesday - Yoga at lunch, then a 6k run in the evening
Wednesday - Zumba
Thursday - Yoga at lunch and then a 6k tempo run in the evening.
Friday is my off day. I've really been looking forward to it. It's a little bit of added motivation for my tempo run too. "You only have 10 minutes left and then you get a whole day off"
Saturday I go to Yoga in the morning.
Sunday is my long run. 8 - 10 k as of right now.
Last Sunday I did a 10K race. It was the inaugural MEC Halifax race. It was in Shubie Park. I had never run through the park before. Holy crap, talk about hilly. There were a couple of long hills but there were a lot of rolls. Up and down, and left and right. I was pretty ill by the time I was done. (like car sick ill) I'm used to road racing. The roads don't go like that. So, I'm going to add that to my list of runs I'm going to have to do on a regular basis. Anyway, I did the 10k, in 1:25:36. I was hoping to complete it in sub 1:20:00 but that didn't happen. But I also wasn't expecting the hills either.
Lets see how November is shaping up so far.
Total Distance: 26km
Total Time: 3:44:14
Average Pace: 8:39 per km
November is actually turning out to be my fastest pace month in the last six months. I'm impressed with that. June was a phenomenal month for me for running. I ran 115km with an average pace of 9:10. I guess that's the goal. To keep my average pace for the month below 9:10. Based on my training plan, I'll be running 78km for the month.
I guess my racing is now complete for this year. I think the first race of 2012 will be the Falmouth Freezer. Here's the list for next year as it's starting to shape up.
Falmouth Freezer 10k Feb 12 2012
Credit Union Atlantic Lung Run 5K April 14 2012
ZX 10K - Greenwood 10K April 15 2012
SB Bluenose 21K May 20 2012
Lunenburg Muffin Run 5K June 6 2012
Nova Scotia Marathon 21K July 22 2012
Berwick 5 mile 8K September 2 2012
Valley Harvest 21K October 7 2012
Legs for Literacy - Moncton 21K October 21 2012
There's a new race organizer on the scene in Nova Scotia too. United by Running. They are organizing three new races for Nova Scotia next year. I'm really looking forward to them. Hopefully, they'll be close enough that I can take part in them.
So, that's the plan for next year's racing.
Apparently I am. I very quickly took a couple of measurements this morning because I was early getting ready for work. WOW. At least 6 inches in two weeks. OK. I feel better now.
I am working my ass off though. Here has been the schedule for the last couple of weeks.
Monday - Body Pump at lunch
Tuesday - Yoga at lunch, then a 6k run in the evening
Wednesday - Zumba
Thursday - Yoga at lunch and then a 6k tempo run in the evening.
Friday is my off day. I've really been looking forward to it. It's a little bit of added motivation for my tempo run too. "You only have 10 minutes left and then you get a whole day off"
Saturday I go to Yoga in the morning.
Sunday is my long run. 8 - 10 k as of right now.
Last Sunday I did a 10K race. It was the inaugural MEC Halifax race. It was in Shubie Park. I had never run through the park before. Holy crap, talk about hilly. There were a couple of long hills but there were a lot of rolls. Up and down, and left and right. I was pretty ill by the time I was done. (like car sick ill) I'm used to road racing. The roads don't go like that. So, I'm going to add that to my list of runs I'm going to have to do on a regular basis. Anyway, I did the 10k, in 1:25:36. I was hoping to complete it in sub 1:20:00 but that didn't happen. But I also wasn't expecting the hills either.
Lets see how November is shaping up so far.
Total Distance: 26km
Total Time: 3:44:14
Average Pace: 8:39 per km
November is actually turning out to be my fastest pace month in the last six months. I'm impressed with that. June was a phenomenal month for me for running. I ran 115km with an average pace of 9:10. I guess that's the goal. To keep my average pace for the month below 9:10. Based on my training plan, I'll be running 78km for the month.
I guess my racing is now complete for this year. I think the first race of 2012 will be the Falmouth Freezer. Here's the list for next year as it's starting to shape up.
Falmouth Freezer 10k Feb 12 2012
Credit Union Atlantic Lung Run 5K April 14 2012
ZX 10K - Greenwood 10K April 15 2012
SB Bluenose 21K May 20 2012
Lunenburg Muffin Run 5K June 6 2012
Nova Scotia Marathon 21K July 22 2012
Berwick 5 mile 8K September 2 2012
Valley Harvest 21K October 7 2012
Legs for Literacy - Moncton 21K October 21 2012
There's a new race organizer on the scene in Nova Scotia too. United by Running. They are organizing three new races for Nova Scotia next year. I'm really looking forward to them. Hopefully, they'll be close enough that I can take part in them.
So, that's the plan for next year's racing.
Thursday, November 3, 2011
Websites for good health information
I'm always on the lookout for accurate health information.
A thread was started over on www.myfitnesspal.com asking that very question. Here is their list . I'm sort of posting it as a note reference to come back to and take a look at. So I'm not vouching for the information yet.
When you are researching about health, fitness and weight loss, my personal opinion is that you have to read lots and lots and lots. What is truth for you is what makes sense and what resonates with you.
http://www.livestrong.com/
http://www.leighpeele.com/archives
http://www.ampedtraining.com/
http://www.ncbi.nlm.nih.gov/pubmed/
http://scholar.google.com/schhp?hl=en&tab=ws
http://www.ncbi.nlm.nih.gov/pubmed/ (National Institutues of Health)
http://www.bodyrecomposition.com (Lyle Mcdonald)
http://www.alanaragon.com (Alan Aragon)
http://www.leangains.com (Martin Berkhan)
http://body-improvements.com (Steve Troutman)
Harvard School of Public Health - The Nutrition Source (my very favorite)
http://www.hsph.harvard.edu//nutritionsource/index.html
Mayo Clinic - Nutrition and Healthy Eating
http://www.mayoclinic.com/health/nutrition-and-healthy-eating/MY00431
National Institute of Health - Nutrition
http://health.nih.gov/topic/Nutrition
Cleveland Clinic - Healthy Living
http://my.clevelandclinic.org/healthy_living/default.aspx
Center for Disease Control
http://www.cdc.gov/nutrition/index.html
webmd.com - Healthy Eating & Diet Center
http://www.webmd.com/diet/default.htm
http://www.badscience.net/ (weeds out the bad science)
At some point I'll give my two cents on what I think of these websites. But they are there if you want to take a look yourself.
A thread was started over on www.myfitnesspal.com asking that very question. Here is their list . I'm sort of posting it as a note reference to come back to and take a look at. So I'm not vouching for the information yet.
When you are researching about health, fitness and weight loss, my personal opinion is that you have to read lots and lots and lots. What is truth for you is what makes sense and what resonates with you.
http://www.livestrong.com/
http://www.leighpeele.com/archives
http://www.ampedtraining.com/
http://www.ncbi.nlm.nih.gov/pubmed/
http://scholar.google.com/schhp?hl=en&tab=ws
http://www.ncbi.nlm.nih.gov/pubmed/ (National Institutues of Health)
http://www.bodyrecomposition.com (Lyle Mcdonald)
http://www.alanaragon.com (Alan Aragon)
http://www.leangains.com (Martin Berkhan)
http://body-improvements.com (Steve Troutman)
Harvard School of Public Health - The Nutrition Source (my very favorite)
http://www.hsph.harvard.edu//nutritionsource/index.html
Mayo Clinic - Nutrition and Healthy Eating
http://www.mayoclinic.com/health/nutrition-and-healthy-eating/MY00431
National Institute of Health - Nutrition
http://health.nih.gov/topic/Nutrition
Cleveland Clinic - Healthy Living
http://my.clevelandclinic.org/healthy_living/default.aspx
Center for Disease Control
http://www.cdc.gov/nutrition/index.html
webmd.com - Healthy Eating & Diet Center
http://www.webmd.com/diet/default.htm
http://www.badscience.net/ (weeds out the bad science)
At some point I'll give my two cents on what I think of these websites. But they are there if you want to take a look yourself.
Wednesday, November 2, 2011
A Little Midweek Update
So, I've been a class / gym going machine this week.
Saturday morning, I went to my first Yoga class. I really enjoyed that. And it was a great way to start off a lazy Saturday. I had been planning on doing the Body Pump at 9:30, but I slept a little too late and ended up going to Yoga. I'm really glad I did.
Sunday was my long run, but we were hit with a Nor' Easter which wasn't conducive to running outside. So off to the gym I went.
Monday was Halloween, so I knew that if I wanted to get a workout done today, I was going to have to go to the gym at lunch time. So I took the Body Pump class then. It's a good class. I'll probably continue to take it. But maybe on Monday night instead of at lunch time.
Tuesday was a very sore day. Ow. But I sucked it up and took a Yoga class at lunch time anyway. And Tuesday night I went for my short easy run.
My thoughts on this week. Yoga is hard. Running is easy. OK. Not really. I have great lower body strength which is good for running and Yoga. I have absolutely NO upper body strength which is good for running, not so good for yoga. My arms are SO, SO sore. SO sore. I could not hold a downward facing dog yesterday, if my life depended on it.
I was pretty sore last night, that I was kind of upset that I might not be able to do anymore working out until Sunday. I didn't know whether I would be able to run the 10k on Sunday or not.
I decided to do my easy run last night anyway. I did really well. I can definitely see the increase in my endurance from the classes. I actually could have kept up running for most of that run, except I was getting cramps in my legs.
At the end of the run, I decided I was going to be ok for Sunday. But I think I'll leave out the Body Pump until next Monday.
Today is Zumba day. Tomorrow is a speedwork run. Friday is my off day. I'm really looking forward to that I think. I'll do yoga on Saturday and my 10k run on Sunday. I think that will take care of my big runs until the Falmouth Freezer in February.
I was going to do the Santa Shuffle in December, but my Christmas party is the night before. That Saturday is going to be hangover day. :) There is also a New Years Eve run in Wolfville. I'll probably go to that too, but it's only a little one 4 or 5K.
Saturday morning, I went to my first Yoga class. I really enjoyed that. And it was a great way to start off a lazy Saturday. I had been planning on doing the Body Pump at 9:30, but I slept a little too late and ended up going to Yoga. I'm really glad I did.
Sunday was my long run, but we were hit with a Nor' Easter which wasn't conducive to running outside. So off to the gym I went.
Monday was Halloween, so I knew that if I wanted to get a workout done today, I was going to have to go to the gym at lunch time. So I took the Body Pump class then. It's a good class. I'll probably continue to take it. But maybe on Monday night instead of at lunch time.
Tuesday was a very sore day. Ow. But I sucked it up and took a Yoga class at lunch time anyway. And Tuesday night I went for my short easy run.
My thoughts on this week. Yoga is hard. Running is easy. OK. Not really. I have great lower body strength which is good for running and Yoga. I have absolutely NO upper body strength which is good for running, not so good for yoga. My arms are SO, SO sore. SO sore. I could not hold a downward facing dog yesterday, if my life depended on it.
I was pretty sore last night, that I was kind of upset that I might not be able to do anymore working out until Sunday. I didn't know whether I would be able to run the 10k on Sunday or not.
I decided to do my easy run last night anyway. I did really well. I can definitely see the increase in my endurance from the classes. I actually could have kept up running for most of that run, except I was getting cramps in my legs.
At the end of the run, I decided I was going to be ok for Sunday. But I think I'll leave out the Body Pump until next Monday.
Today is Zumba day. Tomorrow is a speedwork run. Friday is my off day. I'm really looking forward to that I think. I'll do yoga on Saturday and my 10k run on Sunday. I think that will take care of my big runs until the Falmouth Freezer in February.
I was going to do the Santa Shuffle in December, but my Christmas party is the night before. That Saturday is going to be hangover day. :) There is also a New Years Eve run in Wolfville. I'll probably go to that too, but it's only a little one 4 or 5K.
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