Why do I do this...

Why? To be better...

1. I promised (only a few people will know what this means, and if you don't, you will).
2. I am better than this.

Personal Bests

Santa Race November 25, 2012
5k 30:51 min/sec 6:11 pace per km

Boxing Day 10 Miler December 26, 2012
16.09 k 1:42:22 hr/min/sec 6:23 pace per km

Road 2 Hope Half Marathon November 4, 2012
21.1k 2:16:41 hr/min/sec 6:27 pace per km

Road 2 Hope Marathon November 5, 2011
5k 34:18 min/sec 6:52 pace per km

Around the Bay March 25, 2012
5k 32:07 min/sec 6:26 pace per km

Burlington Runners Good Friday 5k April 6, 2012
5k 31:22 min/sec 6:22 pace per km
(Garmin Race Time 5k 31:12 min/sec 6:14 pace per km)

Imperial Glass 4/8K Grey Cup Run November 26th, 2011
4K 26:55 min/sec 6:44 pace per km

Non Race Personal Bests

2.4km 13:19 min/sec 5:31 pace per km
July 17, 2012

5k 28:13 min/sec 5:40 pace per km
Nov 15, 2012

10k 1:02:25 hour/min/sec 6:15 pace Aug/29/2012

Challenge Start: July 18, 2011
Start Weight: 286 lbs
Current Weight: 208 lbs as at November 11, 2012
Total lost: 78 lbs
Goal Weight: 197
Last Cigarette: June, 2011

Monday, January 9, 2012

Weekly Round Up--Ending January 8th

The Good

  • Ran Mon 5k/Wed 4.3k/Sat 8k/Sun 5k total kms 23kms
  • Gym Wed/Thurs/Fri
  • 3 strengthening workouts--all upper body
  • a personal best 5k
  • feeling some renewed upper body strength (weight training since mid December)
  • daily PF stretching and arch rolling

The Bad

  • increased water consumption to 4-5 glasses daily (2-3 short--tooo much coffee)
  • 1 day elliptical 1 day arc trainer
  • not tracking time spent accurately exercising (only estimating)
  • no PF icing

The Ugly

  • no lower body strengthening and or little core work
  • not tracking my calories (only had 1 binge evening but tracking spells it out)
  • no weight loss, just getting back to pre Christmas weight

Overall last week was very momentous and I am feeling some great positive "strides" forward :). With some small adjustments and better tracking I know it will come together. Definitely have to track my food again and begin to work my lower body with weights. I am confident this will aid my PF just as the stretching and rolling a golf ball under both arches has. Once I add icing, it is my hope to resolve it within 30 days. I am also making a concerted effort to technique while running to land mid foot and to focus on being able to bear my weight on my fore foot. I am sure over time this will also resolve a lot of these issues with PF. Admittedly its hard to relearn foot placement however I know its paramount if I am going to continue to run and especially if I want to continue to add distance and  speed.

Now most people have set there goals for 2012, however I have not. This is my goal for this week..set them, and then go get them!!


1 comment:

  1. Boy...your bad and ugly still don't seem either that bad nor ugly! Sounds like a great week.