Ran 10 kilometres on the Salt Marsh Trail after church today. I needed this run, I was missing it. Isn't that one of the first signs of addiction? Come on, I can quit anytime I want! :-)
I used my Garmin 305 today, and I kept track of my split times per kilometre. It is actually pretty easy to use and to check on stats afterwards.
My first kilometre took only 5:26 and at one point I was running at a 4:13/km pace. I did the first 5 kilometres in 29:21, which is not bad for me. I did the 5 km back to my starting point by doing 10 and 1's, with 3 walking segments. I figure this added about 90 seconds to my time, but it also gave me a bit of a rest to run at a fairly respectable pace for the second half.
My goal is still to break 60 minutes for 10 kilometres. I ran 9.45 kilometres in 60 minutes today, so my goal is definitely achievable.
Sunday, May 29, 2011
Tuesday, May 24, 2011
6.7 km recovery run around Cole Harbour Heritage Park Trails
I felt really good today during and after my run around the trails off Bissett Road in Cole Harbour. The Heritage Park Trails consist of loops that connect so you can make your run as long or as short as you like. They are in green on the attached map. I actually ran all of the trails in green except for the one that extends northwest from the northern parking lot, my route included a few double-backs to the main trail.
I ran the Panorama Trail to re-acquaint myself with it before our hike with the Cubs tomorrow evening. Then I ran the Jersey Jack Trail, The Brook Trail, The Poor Farm Trail (a residence for the destitute of Halifax County in the 1800's and early 1900's), as well as the Costley Farm Trail (named after the family of settlers who lived there). Interesting juxtaposition of the "Poor Farm" and "Costley Farm" being located adjacent to one another. Finally I ran to my starting point via the Salt Marsh Trail, for a total of 6.7 kilometres.
The terrain and views of Cole Harbour made the run very interesting, especially the almost-two-kilometre Costley Farm Trail is a mountain bike trail, versus the rest which are maintained trails with crusher dust and no roots or rocks all over the place. Running on the Costly Farm Trail was kind of like running while playing hopscotch for 2 kilometres. This trail in particular was a really good workout but in retrospect, I am lucky I didn't twist an ankle or slip on a rock since it was raining during my run.
I remember feeling really energetic during the run, like I felt years younger, so maybe I am making progress after all!
I ran the Panorama Trail to re-acquaint myself with it before our hike with the Cubs tomorrow evening. Then I ran the Jersey Jack Trail, The Brook Trail, The Poor Farm Trail (a residence for the destitute of Halifax County in the 1800's and early 1900's), as well as the Costley Farm Trail (named after the family of settlers who lived there). Interesting juxtaposition of the "Poor Farm" and "Costley Farm" being located adjacent to one another. Finally I ran to my starting point via the Salt Marsh Trail, for a total of 6.7 kilometres.
The terrain and views of Cole Harbour made the run very interesting, especially the almost-two-kilometre Costley Farm Trail is a mountain bike trail, versus the rest which are maintained trails with crusher dust and no roots or rocks all over the place. Running on the Costly Farm Trail was kind of like running while playing hopscotch for 2 kilometres. This trail in particular was a really good workout but in retrospect, I am lucky I didn't twist an ankle or slip on a rock since it was raining during my run.
I remember feeling really energetic during the run, like I felt years younger, so maybe I am making progress after all!
Monday, May 23, 2011
2011 Bluenose 10k is done! Now what?
Yesterday was Team Myles's "final exam". I would say that we passed with flying sneakers! While I didn't see all of my teammates after the 5k and 10k runs, I met with most of them and everyone said they felt good and they all looked great!
Lately, we have been discussing how to keep 2011 Team Myles going, post-Bluenose. Some members want to keep running together and we have talked about a Team Myles alumni running group. I would like to participate in organized runs together, like the Lunenburg Muffin Run on Sunday, June 12.
Our 2011 Team Myles members are individuals with different schedules and needs, so I think we should be flexible in what methods we use to keep Team Myles going. Perhaps a couple or a few teammates will continue running together twice a week, maybe others can help with next year's team by running with the 2012 Team Myles during their training.
Participating in some organized runs in the future with Team Myles feels like the best fit for me. We can still get together and enjoy each other's company but it won't be such a strict time commitment. I know I had other responsibilities that kept me from some team runs, as did pretty much every other TM member. I plan to start running with Heart & Sole running club in Dartmouth, it is closer to home for me and I have family and friends in the club.
In my mind, getting together for "reunions" at organized runs -- including, of course, next year's Bluenose! -- will keep the bonds of our experience going while allowing us to grow as runners and make connections with others in the surprisingly large running community in HRM.
Thanks again to everyone involved with 2011 Team Myles: my teammates, our trainers and especially the ladies who organized us and who kept us motivated by training with us, by keeping TM events going, and most importantly by keeping us smiling and laughing with their great personalities!
Everyone worked so hard on 2011 Team Myles, you should all be so proud for your accomplishments. Congratulations and see you again soon!
Lately, we have been discussing how to keep 2011 Team Myles going, post-Bluenose. Some members want to keep running together and we have talked about a Team Myles alumni running group. I would like to participate in organized runs together, like the Lunenburg Muffin Run on Sunday, June 12.
Our 2011 Team Myles members are individuals with different schedules and needs, so I think we should be flexible in what methods we use to keep Team Myles going. Perhaps a couple or a few teammates will continue running together twice a week, maybe others can help with next year's team by running with the 2012 Team Myles during their training.
Participating in some organized runs in the future with Team Myles feels like the best fit for me. We can still get together and enjoy each other's company but it won't be such a strict time commitment. I know I had other responsibilities that kept me from some team runs, as did pretty much every other TM member. I plan to start running with Heart & Sole running club in Dartmouth, it is closer to home for me and I have family and friends in the club.
In my mind, getting together for "reunions" at organized runs -- including, of course, next year's Bluenose! -- will keep the bonds of our experience going while allowing us to grow as runners and make connections with others in the surprisingly large running community in HRM.
Thanks again to everyone involved with 2011 Team Myles: my teammates, our trainers and especially the ladies who organized us and who kept us motivated by training with us, by keeping TM events going, and most importantly by keeping us smiling and laughing with their great personalities!
Everyone worked so hard on 2011 Team Myles, you should all be so proud for your accomplishments. Congratulations and see you again soon!
Saturday, May 21, 2011
T minus 22 hours and counting...
I am off to volunteer with Team Myles, handing out race kits this afternoon. Afterwards, my teammates and I will be carb loading (I started early with pizza yesterday!). Tomorrow is the big day! I have not yet run the route, but I think the hill training and distance training will give me the strength to not only complete the 10 kilometres, but hopefully break the 60-minute mark.
Huge thanks to Team Myles: my teammates, the co-ordinators, and of course our trainers Kris and Devon. This has been a great experience and I look forward to continuing my running after tomorrow!
Huge thanks to Team Myles: my teammates, the co-ordinators, and of course our trainers Kris and Devon. This has been a great experience and I look forward to continuing my running after tomorrow!
Sunday, May 15, 2011
Benny Bulldog 5k Trail Run
Yesterday, I ran in the Benny Bulldog 5 k Trail Run in Dartmouth's Shubie Park. The event was in support of St. Leonard's Society to help homeless men and women in HRM. I saw a number of people I knew at this run, most of whom were there because they are part of Heart & Sole Running Club in Dartmouth, but also a former SMU rugby teammate of mine as well as a fellow Sigma Chi whose company Winmar Restoration was the event's main sponsor. These chance meetings represent the serendipitous side of the running community. If not for running, I would probably never seen the SMU rugby teammate again and it had been many months since I had talked with my fellow Sigma Chi brother.
There were 116 participants this year, about double the number of runners at last year's event. Almost all of this increase was due to the hard work of my sister Michelle Kempton (with me in the photo above), her husband (and also a Sigma Chi) Gordon Crooks and their friend Tori Greff, who organized 45 Heart & Sole members who ran in the Benny Bulldog 5 k Trail Run yesterday. Great job, you guys!
I must also thank the event organizers Stacy and Tim Chesnutt, who obviously worked very hard to co-ordinate the run, as well as the numerous prizes that were donated by local companies (I won a gift certificate to Sushi Nami!).
After the run, Heart & Sole had a potluck picnic at Shubie Park, which was a nice time to meet some other club members and for me to try quinoa for the first time!
This run was a good one, but my Friday night pre-event training of going to a buddy's house to play poker, eating junk food, and getting home at 1:00 AM didn't exactly help me. I was hoping to break 30 minutes for the 5 kilometres, but ended up finishing in 30:57. Granted, trail running, with hills et cetera, is different from street running, but I was a bit disappointed. To me, this result proves the importance of rest and proper fuel for one's body -- not just for races, but every day.
I am only going to run once more before Bluenose, so I am not running tired on race day. See you at the Bluenose!
Sunday, May 8, 2011
10 kilometres, 1:01:08
Knocked off a whole 7 seconds from last Saturday's run, but I wasn't feeling the run today (versus last week when I was up for the run). I camped with my Cub pack last night -- yes, in the rain! -- so I was less-than-energetic today. I did the first 5 kilometres in slightly under 30:00 but the stretch from 6 km to 8 km was tough with a few uphills and I wasn't feeling the love. Still, I sprinted the last 300 metres and managed to have a 6:00 final kilometre.
This run shows that even though you don't always feel like running, you can still have a decent result. I am glad I went out today and it was a "big picture" run for me, meaning that this run was a small piece of the "big picture" of training for the Bluenose as well as getting back to better health, rather than a huge accomplishment in and of itself.
Keep putting one foot in front of the other!
This run shows that even though you don't always feel like running, you can still have a decent result. I am glad I went out today and it was a "big picture" run for me, meaning that this run was a small piece of the "big picture" of training for the Bluenose as well as getting back to better health, rather than a huge accomplishment in and of itself.
Keep putting one foot in front of the other!
Thursday, May 5, 2011
10 kilometres with hill repeats, 58:20!!!!!
One way to stay hydrated when running is to drink water. Another way is to run in rain showers that drench you within minutes!
I did my hill repeat training again today and amazingly, I knocked off 4 minutes from my time last week!!! The wind was not as bad as last week, but it was still blowing down the hill and there were a few very heavy showers that left me completely drenched.
Unfortunately, I found out that my Running Room Fit-Wear jacket was not waterproof. It is listed on the website as "water resistant, wind proof, breathable". It kept out the wind and I did not get too warm, so it worked well other than the rain. One bonus feature of this jacket is that the arms zip off so I can wear it in warmer weather - which I look forward to doing this summer!
My run was as follows:
1600 metres from home to bottom of hill, 5:50/km pace = 9:20
400 metres up hill (2:20 pace = 5:50/km), 400 m down hill (2:20 pace) x2, 1 minute rest = 10:20
400 metres up hill (2:20 pace), 400 metres down hill (2:20 pace) x2, 2 minutes rest = 11:20
400 metres up hill (2:20 pace), 400 metres down hill (2:20 pace) x2, 3 minutes rest = 12:20
400 metres up hill (2:20 pace), 400 metres down hill (2:20 pace) x2, 4 minutes rest = 13:20
400 metres up hill (2:20 pace), 1200 metres to my street, added another 400 metres to add up to 10,000 metres! 11:40 for final 2,000 metres (5:40/km pace for final 2 km!!!).
Total run time 58:20 for 10 kilometres!
I had lots of energy at the end and sprinted for the last 100 metres. I am really pumped for the Bluenose 10 kilometre run on May 22! I am definitely aiming for a sub-60 minute 10 km run now!
I did my hill repeat training again today and amazingly, I knocked off 4 minutes from my time last week!!! The wind was not as bad as last week, but it was still blowing down the hill and there were a few very heavy showers that left me completely drenched.
Unfortunately, I found out that my Running Room Fit-Wear jacket was not waterproof. It is listed on the website as "water resistant, wind proof, breathable". It kept out the wind and I did not get too warm, so it worked well other than the rain. One bonus feature of this jacket is that the arms zip off so I can wear it in warmer weather - which I look forward to doing this summer!
My run was as follows:
1600 metres from home to bottom of hill, 5:50/km pace = 9:20
400 metres up hill (2:20 pace = 5:50/km), 400 m down hill (2:20 pace) x2, 1 minute rest = 10:20
400 metres up hill (2:20 pace), 400 metres down hill (2:20 pace) x2, 2 minutes rest = 11:20
400 metres up hill (2:20 pace), 400 metres down hill (2:20 pace) x2, 3 minutes rest = 12:20
400 metres up hill (2:20 pace), 400 metres down hill (2:20 pace) x2, 4 minutes rest = 13:20
400 metres up hill (2:20 pace), 1200 metres to my street, added another 400 metres to add up to 10,000 metres! 11:40 for final 2,000 metres (5:40/km pace for final 2 km!!!).
Total run time 58:20 for 10 kilometres!
I had lots of energy at the end and sprinted for the last 100 metres. I am really pumped for the Bluenose 10 kilometre run on May 22! I am definitely aiming for a sub-60 minute 10 km run now!
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