Slow and Steady Maintains the Pace

We started off the morning with a lovely pancake breakfast, compliments of The Captain.  I have to say, " I do love Saturdays!".

I wanted to get in one more trail run in this neighborhood before we leave to move back to the boat tomorrow... so mid-morning we headed out.

I chose the same 5.6 km route that we ran on Tuesday, and my goal was to complete the run 9 minute/walk 1 minute pacing this time out, so I asked The Captain to run a bit slower ... we did the first half in about 19.5 minutes which was a half minute slower than last time. 

I was a bit worried that I might not be able to do the 9/1 on the way back, but at the half way point turnaround, we got slightly ahead of another couple who were loping along together at a very leisurely pace, and that kept me motivated to keep running.... I could so easily have stopped for a walk at the 6 minute mark like I did last time, but knowing they were behind us kept me going.

I finished quite strong today and am happy for that.  I think some of the stamina I lost during my 2 month layoff is coming back.

W3 R42 @9/1 W4

I did the Week 1 Day 3 routine from the 100 Pushups Challenge, again, but I think I am ready to progress to Week 2 finally!

Week 1, Day 3
Set 1 - 4
Set 2 - 5
Set 3 - 4
Set 4 - 4
Set 5 - 10

We will get a shorter run in tomorrow, and I know I will not be completing the Virtual Marathon, but at the very least, it has motivated me to run this week on days I may not have otherwise.

I am Calling it a Rest Day

Friday.  It usually means a 9 a.m. Weight Watchers meeting. Or at least it has for the past several months.

I am a lifetime member, and well under my goal weight for these past many many years, but since the new Points Plus program was rolled out in December, I have been going to a meeting once a week in order to get the weekly bulletin that is handed out.  I love these little newsletters... they have great tips in them, and nice recipes too... and I snag an extra for a friend.

So, today I went to the meeting, and then we stopped at my favorite little produce market, dropped the goodies off at home and then headed to Costco.  I had to pick up some contact lenses that I ordered, and then we went to Superstore to do a bit more shopping... by the time we got back home again, it was lunchtime.

Then it was time to do some online banking and other 'paper' work and the afternoon disappeared.  No exercise... I don't call shopping exercise.  So, it become an official Rest Day, and I will make up for it tomorrow.

Short and Sweet

It started out to be a gloomy and wet day.  We planned to drive to the marina with a carload of things to leave on the boat, and to meet the cable installer there as well.  I packed us a sandwich and some fruit to take along for lunch, and we made a pot of coffee and put it into the new stainless Thermos carafe.

It was pretty cool in the salon when we arrived on board so I turned on one of the space heaters.  I put away clothes, books, and plastic storage containers full of grains, spices, dried fruit, and nuts, while The Captain hooked up the cable in preparation for the installer's arrival.

Good man he was - he arrived on time and it took only about 20 minutes to get all set up... thankfully.

We finished up our chores and left.  The sun came out as we approached the house we are caretaking this season so I got The Captain to agree to go out for a short run before our showers, and before the next round of NHL playoffs begin.

It was the same 2.75 km route that we ran about a week ago and we did it in 21 minutes.

W1 R21 @9/1 W2

I alternated the pushups from Week 1 Day of the 100 Pushups Challenge with my stretches, and managed 7 as a final set.   Wow!  I can really feel it in my pecs.

Week 1,  Day 3
Set 1 - 4
Set 2 - 5
Set 3 - 4
Set 4 - 4
Set 5 - 7

Dinner is going to be leftover Core Cornbread with eggs and syrup.  I am so looking forward to that... our groceries are really dwindling and I am getting pretty stoked to move back on board and begin our season.... and running flat routes, too!

No Run Today

After a heavy downpour during the night, the morning shaped up very nicely weather-wise.  After doing a bit of shopping, I put on my workout gear and got out my 5 pound dumbbells and did a bit of resistance training.

I did the warm up and first level from the Power Sculpt DVD, and then the strength and sculpt workout and cool down from the first Biggest Loser DVD.  I really like the cool down stretches on it.  No pushups for me today.  My pecs are sore from yesterday.

I made an old favorite for breakfast today... Core Cornbread... along with ham, egg and sugar free syrup, it kept me full till noon and beyond.

A Beautiful Morning Run

The sun is shining today and it is a beautiful day in the neighborhood!

A mid-morning run sounded just about right today.  We headed down toward the trail that takes us along a fairly flat, lightly gravelled path through farmland and across old train tressels and a small lake.  Many folks were out using the trail today... walkers, bicyclists, other runners and lots and lots of dogs.  It was too nice a morning to stay indoors.

The route I mapped for us to run today was 5.6 km long.  The first half was pretty speedy for me.... 2.8 km in 19 minutes - under 7 minutes per km.  I haven't regained enough lung-power after my 2 month layoff yet to keep that up for long.  After we made the turn I knew I would need to either slow down or walk more often.  We did both!

But I was pleased to finish.  No matter which direction we head out from this house, it is an uphill climb to return.  I am looking forward to moving back to the boat and some flat running, soon.

W3 R43 @9/1x2,6/1,4/1,6/2,3 W4

I worked my 100 Pushups Challenge workout into my after-run stretching today.  And I repeated the Day 3 workout from Week 1.  I am just not ready to progress beyond that yet.

Week1, Day 3
Set 1 - 4
Set 2 - 5
Set 3 - 4
Set 4 - 4
Set 5 - 5

Then we shared a large navel orange and enjoyed our coffee out in the sunshine, on the deck.