Saturday, October 8, 2011

Foggy Morning Run

I did do a shortened version of my upper body routine with 8 lb. dumbbells last night... I managed to get it in shortly before heading off to bed for the night.

This morning I woke up in a fog.  Or should I clarify, and say, when I woke up this morning, the marina was blanketed in fog!  I made very good use of my time while waiting for The Captain to make breakfast...

And I talked him into adding pumpkin puree and cinnamon to his mix this morning.  Mmmm.  It's Canadian Thanksgiving weekend after all.  Love the color and flavor of pumpkin so much.

About an hour later I set off for my solo run, leaving The Captain behind to watch some golf on tv.  I am going to drag him into the City tomorrow to watch some of the Victoria Marathon and hit the expo and so I want him to rest more and fight the sniffles.

It was still quite foggy and a bit nippy when I set off so I wore my vented Running Room shell, but ended up taking it off and tying it around my waist part-way through.  It was too cool for just the sleeves though.  I might have to dig out some light gloves soon as my fingertips were sorta blue.

I wanted to put some speedier intervals in my run today.  So, after my warm up walk I started off by running fast for one minute, then a bit slower for one minute and then fast again for one minute. I decided to increase the length of the slower intervals by one minute each till they reached 5 minutes... then just finish running the route I had planned.

So it looked like this:

1 minute fast, 1 minute normal
1 minute fast, 2 minutes normal
1 minute fast, 3 minutes normal
1 minute fast, 4 minutes normal
1 minute fast, 5 minutes normal
1 minute fast... and then the rest of the run I ran pretty much my normal pace with a few shorter, fast bursts at sporadic intervals.

I ran the fast intervals at about a 9 on my perceived exertion scale.  I was breathing very had by the time the one minute was done.

I had a great time and having something to concentrate on made it go by very quickly and also kept me occupied so that I didn't even think about taking walk breaks.  It required a lot of watch-watching though.  Whew!

I was so happy to see blue sky peeking through the fog as I completed my run and did my walk back down the dock to the boat.  I really enjoyed a nice stretch before heading in for my clean up...

W2 R44 W3
stretch 5 minutes

Hmmm.... wonder which one of these LARABARS I should eat for my after-run snack?

Do you eat a snack after you run or work out?

What is your favorite?


  1. I love intervals! And I love working out on an empty stomach, so I aaaaaalways eat after I work out! Speaking of which I am starving -- and those pancakes look SO YUMMY!!!

    Happy Canadian Thanksgiving, btw!! I hope you have fun at the Expo manana!!

    PS: Not sure if you saw this -- Epic Surprise Part III: =)

  2. I always eat after a run. I do smoothies when it's hot and oatmeal when it's cold!

    Your pancakes look yummy!

  3. Nice run, Elle! Intervals are my favourite for sure. The time goes by WAY faster. I also always eat after exercise. Larabars are perfect! I have never seen that ginger snap one before!! Sounds really tasty.

    Have an amazing Thanksgiving weekend!

  4. I have never tried Larabars but they all sound so good!

    Happy Thanksgiving!

    Great run too btw! i bet that felt great!

  5. Great intervals, Elle! You always come up with great workouts that get me inspired to try them. Keep up the great work!


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