Caliegh, I’ve done everything on your list this week. and those 5,  10 min hill repeats…..blew chunks…..lol

Did 5 minute warm up, then 8 min at 4% incline and 7.5 mph, 2 min at 7%. then lowered the grade to 0 and kept 7.5 mph for 3 minutes. Then repeated. 5 times. going into it i had thoughts about doing some weights after wards….yeah……no.

Gonna do 2 hour bike ride followed by an hour tempo run as son as I’m done my egg sandwich and vanilla hazelnut coffee,mmmmm.

I heard that the Canadian government is going to spend something like 200 million dollars in an attempt to lower waits in emergency rooms by doing things like more staff and more equipment and the like. What about spending some of that cash working with me and others like me that want to get Canadians active and fit so they spend less time in the emergency. The residual effect from that will be less wait times in the emergency. Am I the only one that see’s this?

Why is it the majority of people will not take responsibility for themselves? instead they expect the governemt and everyone else to take care of them for them.???

Run for your life

Steve

Tuesday was good day. An easy 8km’s with the puppies and finished my yoga by 9am. For the first time ever Nala was actually excited about going for the morning run. Usually she run’s and hides when I start getting dressed into running clothes. I think she’s starting to find the joy in the freedom she gets on the morning runs when we go through the trails and fields with the deer and birds. Went to the gym after work for some weights and core work…ouch.

I heard a stat on the TV yesterday. 90% of American kids are phsyically inactive. 90%, man. Where are they learning this? Why are they inactive? Is it because they are intuitivly lazy creatures? That the new generation of humans is born to be fat and lazy? or are parents afraid to let they’re kids go out to play because they fear for they’re safety, or maybe being fat and lazy is the new cool,  or maybe it’s because parents are sooooo busy trying to work two jobs to earn enough money to “keep up with the jones” that the kids are left to baby sitter’s and such that don’t care for the kids all too much and they end up watching movies and playing x-box?which by the way….Good job WII. the new fitwii has me pretty excited?

Here in Canada our kids our abot 78% inactive. I believe our children learn this from us. Just like smoking, drinking, angry driving and poor eating habits. They learn how to live and be active from us. So lets go people. Start doing active activites with your children. Hmmmm….active is the man part of activities. Which to me means that playing video games and watching movies are not activities. Take them to the park, go for a hike, teach them about the wilderness, go geocaching, or take them for a run. At the very least start an excercise routine for yourself. That way you will benefit from a healthier lifestyle, and hopefully it will rub off on your children. For those that are and do, good for you, you are my hero’s. Those that don’t, think about your children’s future…….i urge all yor comments here. Agree or disagree

run for your life

Steve

Got a chance to take the Tri bike on for the first time this year on Saturday. It been a while and it was a challenge to work the gears and steer. Was lots of fun though. Ended up getting about 25 km’s in about an hour. Then after a quick refuel and shoe change I headed out for an hour run. All felt good there.

Long run on Sunday. 16miles. Went out along the escarpment to the far side of the hamilton mountain. Then ran down the escarpment and back up. The last three miles all up the mountain were a little painful on the quads and calves. Which in turn has created some pain this morning. However, it s the GOOD pain. According to my Garmin it is about a 600ft climb up the escarpment which takes about 3 miles to do. It is however unfortunate that it comes at mile 14 of a 16 mile run.

Rest day from running today, little core and strength work, maybe a bike.

Went out yesterday morning for my “recovery” type run. It was cold and raining. But that can make these runs better. I takes the puppies and hit the trails. We jog, run, walk, site see, for about 45min. Usually squeeze in 5 miles….aka 8km (just for you Casey)..hehe.

When it’s raining and cold there is no one on the trails, so I can let the dogs run free and they respond in great delight. Nala (the small one) wil bolt ahead in a sprint and stop to sniff something she finds of interest, which makes lex spring board ahead to see what the fuss is. They pay me no attention as I pass them, but soon leave the scent to catch up to me and run behind me single file for a while. until Nala decides to bolt ahead again and the pattern repeats. Really a treat to be a part of.

Had to work a double yesterday so I didn’t get to get my hill training in until 8:30 last night. Detroit was playing basketball on TV and there was like no one at the gym so it was great. Turned the game on and grabbed treadmill right in front of it and got started. So here’s how it went Caliegh. 5 minute warm up, 6 min at 4%.6.5 mph. 1 min @ 5%,7mph. 1 min 6%, 7.5 mph. 2 min 8%, 8mph. 3 min recovery at 0%,5.5mph. Repeated it 3 times. IT was good.  The last 2 minutes of the lasti nverval was BRUTAL. i was breathing so hard i was almost spitting. I did feel great to complete it though. My calves were tight and sore afterwards, but feel good as i sit here this morning. Gonna run easy this morning even though you have me doing a fast 30min. If it lossen’s up as we go I’ll speed it up.

Run For Your Life

Steve

Had my first HARD morning run yesterday. Until now I have done “recovery type” runs every morning. It’s a great chance for me to take the puppies out for an hour of “migrating” and enjoy the benefits being healthy. My coach now has me mixing up the easy ones with a shorter 30 min shot of hard running. 7.5 to 8 min miles to be precise. The poor puppies…..lol. They had no idea what was coming when we went out for our usual morning “trek”. Not only did I get the benefit from the hard run, but i was dragging to dogs by my waste leash like one of those parachutes i see football players use. Also spent the evening doing weight training and strength excercises.  

I’ve been talking a lot about how if we stay healthy and fit we can spend less time being sick and more time being productive and happy. I read an article by Garret Condon, where the author discusses how your immune system is directly related to your overall general health. People flock to the doctrs for flu shot’s, health store for echinacea, ginsing, and even zinc. Now, these things DO aide the body and warding off illness. BUT, the real secret to staying healthy is….you guessed it, staying healthy. Eating a well balanced diet, excercising regularily (3-4 times per week), taking vitamins and things like ginsing and echinacea gives your body the fighting chance it needs to beat down illnesses and viruses right at the front door. Kinda like the Capital One mastercard commercials.

Stress is one of the major culprits when it comes to sickness. Chemicals released during high periods of stress supress the immune system. Leaving you vulnerable to al srts of illnesses.  We all know that excercise is a great stress reliever. By doing things like running, yoga, weightlifting…etc…, getting enough sleep and eating a balanced diet that includes breakfast everyday……and you’re well on your way to investing in a healthier immune system.

If you have something to add please do.

 run for you life

Steve