9.1km – 51:12
A treadmill run I like to call “The Wisconsin”.
20 min warmup, 10 min Half pace, 5 min slow, 5 min 10k pace, 5 min slow, 5 min 5k pace, 10 min cool down.
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My Canadian Running Adventure
Author Archives: Jared
Week Four: Run 4
12.3km – 1:06:14
Lots of snowplows trying to clear the icy streets… I almost could have wore my skates on that run!
Continuous improvement in 2014
As the year comes to an end, I’m starting to reflect on the past year and plan for 2014. I feel like 2013 was a big year for me. I made a few changes that are going to impact the rest of my life. I took up running and as a result dropped about 25 lbs. I started eating vegetarian. I quit drinking and smoking. Directed my focus on whats important in my life: my family. Most imprortantly I have changed the way I think about life. I used to believe that life was something that I was a part of and I was just along for the ride. Over the last 6 months, I’ve realized that its way more than that. That I can be or do anything I want. That the people around me need to be embraced and are not just scenery. I’ve made a vow to myself for continuous improvement and to never let myself get stagnant again.
I decided to do a series of posts about my goals for next year. Here goes…
Improvement # 1 EAT LESS PROCESSED FOOD
As I said above, I started eating vegetarian on July 1, 2013. At first it was part of my training plan for the Scotiabank Half last fall, but I decided to stick with it. Its makes me feel soo much better, it was easier than I thought it would be and its made training and recovery better. I like the concept of not eating animals, but it isn’t the main reason I’m eating vegetarian. At first it was the novelty of it that made it interesting. After a few months that faded and now its a little more difficult to think of things to eat and cook for the family. I like to cook for our household, so it was a bit of a shocker when meat was taken off the menu. Being an athlete you need to consume a lot of calories to fuel your workouts. Its challenging to ensure you are always getting the right nutrients and have food available to eat when you need it. I’m starting to get better at it and making sure I plan out my eating in advance. Next year, I want to focus on eating cleaner and less processed food. Its easy to just grab something pre-made and eat it on the go. I’m gonna focus on eating more whole foods and less processed. Trying to plan out meals and make snacks at home instead of buying snacks on the go. There is a great web series at http://www.thriveforward.com by Brendan Brazier (An ultra-marathoner and Triathlete from the West Coast). It discusses the benefits of clean eating and incorporating plant-based nutrition into endurance training. Check it out!
Wish me luck…this will be a challenge in our busy lives.
Keep on moving,
JA
Week Four: Run 3
7.53km – 39:57
I miss just throwing on shoes and shorts and heading out for a run!
Oh wait…I can still do that in December!
Week Four: Run 2
6.2km – 31:44
Roads were slushy and it was hard to get traction!
Week Four: Run 1
6.3km – 30:48
Tempo run a little faster than half marathon pace. Weather was nice for a change!
Week Three: Run 3
8.3km – 44:10
I usually hate running on a treadmill but today was pretty good! Maybe it’s the cold alternative location. Brrrrrr…
Week Three: Run 2
8.1km – 43:21
Windy, cloudy, cold… Bruce County in the winter!
Holiday motivation
The last few days have been tough to stay motivated and get my runs completed. I’ve been working nights and the weather has been less than ideal for outdoor running. I made a rule on my last training program that I DO NOT miss a scheduled run. I would guess I was around 95% successful at this. But it’s going to be much more difficult to follow this rule during the winter. The days are shorter and the weather makes me just wanna stay inside and watch TV. I already missed a run yesterday and its only week three, its going to much more difficult in week 10 when my body is tired and the weather is even more frigid. That being said, I’m going to do everything in my power to get the runs in, no matter the weather or my schedule. I’ve been using a little motivational saying “This is what champions are made of”. When I wake up at 5:30am on my day off and its cold, snowy and windy outside, I just repeat that saying in my head until I get downstairs and start to wake up. So far, it really helps me get out the door.
I find the difference between being successful or unsuccessful really comes down to a spilt second decision. It’s the one when you go to reach for the snooze button or your finished eating dinner but grab one extra helping. Once you make the decision in the right direction, the outcome seems just as satisfying as if you made the opposite choice. It’s just getting over that pivotal moment when your impulse is driving the decision-making process. The holidays are especially challenging for this in my family. Lots of good food around and everyone is in the festive spirit. I’ve gotta keep my eye on the prize and stay motivated…
Keep on moving,
JA
Week Three: Run 1
6.3km – 33:46
A good little run in -7C and 60km wind gusts my face! A character builder as some call it!
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