Run Forest Run!

Have had sore knees over the past couple of days. Felt a dull ache today after a very light 5mile jog, and decied to cut off at that point ( I usually do 10 mile on Sunday). Will give my legs a couple of days off and see how they feel on Wed.

Rest Day...had a test too so wasn't so restful.

Wasn't much of a workout today. Took it really easy as my knee was still sore. Went on a rowing machine for 15minutes and on a stationary bike for 15 minutes. I don't think my heartrate made it above 110 BPM. Did weights for 45 minutes and called it a day. Hopefully by taking it easy now I will be back into the swing of things later this week.

Took it easy again today because of the kne. I went on a treadmill and did  a brisk walk for 10 minutes, slow jog for 10 minutes and then walker briskly for 7-8 minutes. Went to the elyptical trainer for 15 minutes and cut it off there. Felt tight on the IT band, particularily on the right side of my right knee. Back of the knee felt slightly swollen. I'll take it easy for the rest of the week, ice the knee at night and continue to do lots of stretching.

After the light cardio, I did 45 minutes of weights- upper body only. Lots of sit ups!

Sigh....more cross training today. 34 minutes on an elyptical trainer and 20 minutes on a stationary bike. My heart rate was at 65-70%, so it wasn't an altogether bad workout- started to break a bit of a sweat. The only soreness I had was tightness of the IT bad around the knee.

Decided to try a 3 mile run on the treadmill. Started out easy- brisk walking pace and eventually had it at 8:30 mile. Everything felt good, except for a little IT band tightness. Went on the stationary bike and rode it for 20 minutes to get a little more cardio in. No real time off this week except for reduced long run mileage. I'll likely take it easy tomorrow- some biking and weights. Sunday look at doing a split long run- 45 minutes on the treadmill and 45 minutes on an elyptical trainer. See how my legs feel at teh end of the weekend.

I wrote in my blog yesterday I thought I would "take it easy" for my Saturday workout. It didn't quite work out that way. I hopped on the bike and did 20 minutes hard, and then the elyptical for 3.5 miles at a decent rate as well. I had my heart rate up to 80%-85% of max, so an overall ok workout considering the knee issues through the week. Only thing I felt was some tightnness to the top of the IT band in my hip.

Really wish I didn't have to do cross training today- it was the beast weather we've had here in a while- 9 degree celcius and sunny. Would have been great to do a nice 8-10 km jog outside on the Ganachio Trail. Oh well, if I feel no soreness tonight, I might try my long run outside. I could always cut it short and continue it at the gym it all does not go well.

Did 10 mile on the treadmill. Still boring considering the great weather we are having this weekend, but wanted to have an easy bailout if I had problems with the knee. Fortuneately, my knee felt great and was able to do the entire long run without tighness or soreness. I did have some tightness/soreness in my left hamstring- they are feeling sore after doing weights yesterday. Had a great nap this afternoon too!

A few hours after my intial post, my kne was feeling a little sore- nothin g major though. Will ice it tonight and do some addtional stretching.

Off- rest day

Tempo run in the treadmill. Not too overly hard- at 85% or so of max heartrate. Couple of miles warmup and cool down. HIt the weights for 30-45 minutes as well.

Leg was feeling ok through the tempo. Still a little tightness in the leg but still progreesively gettign better.

It wasn't  a hard-core workout today, but it felt just as good- 5 miles in about 40 minutes on the elytical trainer, 10 minutes on the bike and then weights for 45 minutes with high reps. Felt great!

Hill work on the treadmill. Total 25 minutes from 2-4-6% then 2 minutes at 5-4-3-2-1

Heart rate at 170-175 BMP- 90-95% max.

Off- spent the weekend at my brother's house helping him with some home renovations.

Day off from running but it was quite an intensive weekend phsically. After helping my brother install flooring and trim I was exhausted each evening! My legs were actually sore from running up and down the stairs and going repetitively from kneeling to standing. Temped top put in some mileage!

Tempo run on the treadmill for 6 miles with 1 mile cool-down. Went at 85-90% of max for most of the 6 miles. Only medium gard. Felt pretty strong afterwards and did an upper body workout on the weights.

  Decided to forgo the Sunday longrun as I will have a race on Saturday. A 3 hour snowshoe orientation race- should be fun!

Did 6 miles at an easy heartrate on the elyptical trainer but it felt like I was really working- really sweating bullets the whole time! Felt strong afterwards and did a good upper body and ab workout for about 45 minutes or so.

Hill workout tonight:

1 mile warmup, 5 minutes @ 2%, 4% and 6% keeping at 85 up to 95% max heartrate, 1 mile cool down. Legs were feeling a little tight so did some extra stretching- only 3 days till the snowshoe race- hope there is still snow!

Really easy 4 miles today....wanted to be rested up for the race this weekend. Tomorrow will be off for travelling.

Off- rest and travel day for the race in Barrie

Sorry, will post some race details when I get a chance!

Easy recovery day: quads and calves are a little sore today from snowshoeing up cliffs yesterday.

Off- rest day

Easy on the treadmill with a bit of light speed at the end.

2 mile warm up then 5 miles at 85-95% max heart rate plus 1 mile cool down on an elytical trainer. My achilles was still tender so decided to do a speed workout on the eliyptical rather than a treadmill/outside run. Still a good quality workout.

Did weights afterwards with high rep- upper body for 45 minutes or so. Came home and had a HUGE plate of pasta and chicken to celebrate!

Easy day today...light pace.

Took a extra day off which I usually don't do. Legs were still not feeling 100% and took a 3 hour afternoon nap which I usually never do as well (but it was a pretty sweet nap though!!). Warning I haven't recovered yet from the snowshoe race.

Did 8 miles nice and easy. The achilles was feeling a little sore during it but not too bad. Did weights for 45 minutes afterwards. REALLY hungry right now- cooking a supper of pan fried talapia, penne in a tomatoe port wine sauce with asparagus, greek salad and a fresh french baguette. Bon appetite!!