M - 42' in storm
T - am 53'; pm 21' barefoot + yoga
W - 48'
T - am 30'; pm 45' + flexi
F - 20' after dark in the cool field
S - 20'
S - 21' + yoga
Total: 5:00
A hot week for running. I found a million reasons and excuses to take an unplanned recovery break through the weekend. Enjoying yoga so much. Feet were sore from it after tuesday, but just fine yesterday.
Had a nice lunch with David and Kim yesterday, after their trail run in Frontenac Park. Thanks for meeting us, guys!
Monday, August 17, 2009
Sunday, August 9, 2009
Weeks from July 27 to Aug 9
Week of Jul 27 - Aug 2
M - 60'
T - am 61'; pm 45'
W - 51'
T - am 40'; pm 30'
F - off
S - 56' Whiteface Trail
S - Long hike to Avalanche Pass
Total: 5:43
Late in the week traded humidity and deer flies of Ontario for Adirondacks.
Week of Aug 3 - 9
M - am Catamount Mt; pm 64' South Meadow - Truck Rd - Marcy Dam - Heart Lake, tempo-ish effort
T - 20' back in Ontario thick air
W - 2:05 steady. Less humid. Good run even though I bonked at end. Totally knew I would and didn't care.
T - am 90' yoga; pm 45'
F - am 44'; pm 20' barefoot
S - 2:00 felt great, solid pace
S - 2:42 easy, needed more food before going out
Total 10:00
Feeling back in the groove. Loving the 2 hour runs at faster than my usual long run pace.
M - 60'
T - am 61'; pm 45'
W - 51'
T - am 40'; pm 30'
F - off
S - 56' Whiteface Trail
S - Long hike to Avalanche Pass
Total: 5:43
Late in the week traded humidity and deer flies of Ontario for Adirondacks.
Week of Aug 3 - 9
M - am Catamount Mt; pm 64' South Meadow - Truck Rd - Marcy Dam - Heart Lake, tempo-ish effort
T - 20' back in Ontario thick air
W - 2:05 steady. Less humid. Good run even though I bonked at end. Totally knew I would and didn't care.
T - am 90' yoga; pm 45'
F - am 44'; pm 20' barefoot
S - 2:00 felt great, solid pace
S - 2:42 easy, needed more food before going out
Total 10:00
Feeling back in the groove. Loving the 2 hour runs at faster than my usual long run pace.
Monday, July 27, 2009
Week of Jul 20 - 26
.
M - am 20' + flexi; pm - 20' barefoot
T - last 'yoga in the park' of the summer
W - am 26' + strength; pm 60' incl 20' tempo
T - am 30' + flexi; pm 60'
F - am 40'; pm 20' barefoot
S - 42'
S - 3:00 Frontenac
Total 8:18
.
M - am 20' + flexi; pm - 20' barefoot
T - last 'yoga in the park' of the summer
W - am 26' + strength; pm 60' incl 20' tempo
T - am 30' + flexi; pm 60'
F - am 40'; pm 20' barefoot
S - 42'
S - 3:00 Frontenac
Total 8:18
.
Monday, July 20, 2009
Week of Jul 13 - 19
.
M - am 30' + flexi; pm 41' + strength
T - 94' road & trail loop
W - am 36' + flexi; pm 40' with 10 x strides + strength
T - 42' + flexi
F - am 32' + flexi; pm 60'
S - 60'
S - 3:00 + flexi
Total 10:15
Great long run on Sunday, best run of the week. Went in well rested from skipping strength workout on Saturday which helped. Wore my fav road shoes, Gazelle CC's as there was a lot of road connecting trail sections. Good weather, lower humidity at around 60% (nice to be able to breathe!) as well as breeze and cloud cover.
Missed yoga this week, but did lots of hip/leg flexibility stuff.
Read an amazing book, Feet in the Clouds by Richard Askwith (thanks for the loan, Keith). It's about the history, characters and current state of British fell running. Askwith tells his own story as well, which I found very inspiring as he discovers new depths of inner strength and level of committment required to meet his ultra running goal.
No idea what I'm training for, but doing what Rainer Maria Rilke suggests: Live the questions now. Perhaps then, without hardly noticing, you will live along some distant day into the answers.
.
M - am 30' + flexi; pm 41' + strength
T - 94' road & trail loop
W - am 36' + flexi; pm 40' with 10 x strides + strength
T - 42' + flexi
F - am 32' + flexi; pm 60'
S - 60'
S - 3:00 + flexi
Total 10:15
Great long run on Sunday, best run of the week. Went in well rested from skipping strength workout on Saturday which helped. Wore my fav road shoes, Gazelle CC's as there was a lot of road connecting trail sections. Good weather, lower humidity at around 60% (nice to be able to breathe!) as well as breeze and cloud cover.
Missed yoga this week, but did lots of hip/leg flexibility stuff.
Read an amazing book, Feet in the Clouds by Richard Askwith (thanks for the loan, Keith). It's about the history, characters and current state of British fell running. Askwith tells his own story as well, which I found very inspiring as he discovers new depths of inner strength and level of committment required to meet his ultra running goal.
No idea what I'm training for, but doing what Rainer Maria Rilke suggests: Live the questions now. Perhaps then, without hardly noticing, you will live along some distant day into the answers.
.
Thursday, July 16, 2009
Recipe File: Veggie Burgers
.
There are a lot of good commercial veggie burgers available, but when you want to make your own, here’s a great recipe that I adapted (i.e. made even easier) from an old Food & Drink magazine.
Super Easy and Tasty Veggie Burgers
1 can red kidney beans
2 Tbsp oil
1/4 cup onion, finely chopped
2 cloves garlic, minced
1/2 cup mushroom, chopped
1/2 cup salsa
2 Tbsp chile powder (plus any other spices you like; I like cayenne)
1.5 - 2 cups cooked rice
1/2 cup breadcrumbs (for extra flavour use seasoned breadcrumbs)
cornmeal
Mix together onion, garlic and mushroom and cook in microwave for a few minutes.
In a bowl, mash kidney beans, then add the onion mix and rest of the ingredients. Adjust the amount of rice to get the right consistency.
Form patties and roll in cornmeal to prevent sticking. They cook well in frying pan or on grill.
This makes 4 large burgers or 6 smaller ones. They freeze well if you make a larger batch.
.
There are a lot of good commercial veggie burgers available, but when you want to make your own, here’s a great recipe that I adapted (i.e. made even easier) from an old Food & Drink magazine.
Super Easy and Tasty Veggie Burgers
1 can red kidney beans
2 Tbsp oil
1/4 cup onion, finely chopped
2 cloves garlic, minced
1/2 cup mushroom, chopped
1/2 cup salsa
2 Tbsp chile powder (plus any other spices you like; I like cayenne)
1.5 - 2 cups cooked rice
1/2 cup breadcrumbs (for extra flavour use seasoned breadcrumbs)
cornmeal
Mix together onion, garlic and mushroom and cook in microwave for a few minutes.
In a bowl, mash kidney beans, then add the onion mix and rest of the ingredients. Adjust the amount of rice to get the right consistency.
Form patties and roll in cornmeal to prevent sticking. They cook well in frying pan or on grill.
This makes 4 large burgers or 6 smaller ones. They freeze well if you make a larger batch.
.
Monday, July 13, 2009
Weeks from Jun 29 - Jul 12
Week of Jun 29 - Jul 5
M - 25' barefoot
T - off
W - 20' barefoot
T - 21' barefoot
F - off
S - 6:20 Finger Lakes 50k
S - off
Total: 7:26
Week of Jul 6 - 12
M - off
T - off
W - am yoga; pm 15'
T - 54'
F - 27'
S - 30' barefoot + strength
S - 60'
Total 3:06
Looking forward to running more now.
M - 25' barefoot
T - off
W - 20' barefoot
T - 21' barefoot
F - off
S - 6:20 Finger Lakes 50k
S - off
Total: 7:26
Week of Jul 6 - 12
M - off
T - off
W - am yoga; pm 15'
T - 54'
F - 27'
S - 30' barefoot + strength
S - 60'
Total 3:06
Looking forward to running more now.
Thursday, July 9, 2009
That Dirty Magazine
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The nice people at Trail Runner post their older issues online so you can flip through just like the actual magazine. (They also provide passwords for new issues to subscribers as an added bonus to the print version.) Go to www.trailrunnermag.com and click the Free Digital Editions link to take a browse.
On a related note, congrats to Taylor Murphy for making the cover of this year's Trail Runner Trophy Series Race Edition! It's a great shot of Taylor taken at 5 Peaks Kingston, and can be found inside the June issue (as well as given out at the Trophy Series races).
.
The nice people at Trail Runner post their older issues online so you can flip through just like the actual magazine. (They also provide passwords for new issues to subscribers as an added bonus to the print version.) Go to www.trailrunnermag.com and click the Free Digital Editions link to take a browse.
On a related note, congrats to Taylor Murphy for making the cover of this year's Trail Runner Trophy Series Race Edition! It's a great shot of Taylor taken at 5 Peaks Kingston, and can be found inside the June issue (as well as given out at the Trophy Series races).
.
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