Kaylya

Biked to work, and swam 1500m. Very windy on the way home from work!

Step 1 is getting comfortable running - preferably a bit longer than the distance you need to run (so 2-3 miles). C25k is a program that will get you there. Once you are comfortable running the distance, then you can work on doing it faster. One thing you don't want to do is to try and make every run faster than the last. You want to get your body used to running slowly before you work on running faster. If you have a lot of time before you need to do this test, the best thing would be to just regularly run 3x per week for 30 minutes or so, and maybe start building one of those runs to a bit longer once you get there. I would not recommend running with a weighted backpack - there are other ways to build speed that are less likely to cause injury (hills, interval training, "fartlek" - several times during your run, pick a landmark and pick up your pace a little until you get there). At this point, just getting used to running the distance and further is the best approach to building speed, but after you've built up a bit of a base and are comfortable with 2-3 miles 3x per week, you could start picking one workout per week to do a bit of speed. I'd start with gentle fartlek or finding a hillier route. Run 3x per week, and do beginner body weight 2-3x per week, and rest 1-2 days per week.

I met one of my goals, did a 10k in 1:03:30 ish

Yesterday: Rode bike 10km to a practice for my Ultimate team, then ran around for 45 minutes, then rode back with a stop for a sandwich Today (Happy Victoria Day!) Ran 5.6km on a trail route near me. This past week (mainly during the week rather than the weekend I guess) has not been a great one motivation wise, but I'm pretty happy with how much I've gotten done given that!

Bike fixed, wetsuit rental arranged for tri (which is now less than a month away!), and also bought a pair of tri shorts. I was on the fence on the tri shorts, but she suggested I put on a pair to try the wetsuit on with and by the time I was done with that they were pretty sweaty which threw me over the fence

2km (as 5x400m with about 1 minute in between) in 53 minutes. First and last were slower and a mix of strokes for warmup/cooldown, in the middle I did freestyle in 8:42, 9:11, and 9:29. Was definitely feeling tired by the end of that third one! Bike is in the shop. Hopefully they get to it today..

Things I have learned: This is a busy time of year for bike tune ups, and they're booking for mid June now (I was anticipating more like a week or two..). I can take it in to get the spoke fixed though. I guess tomorrow morning I'll ride it over to a bike shop first thing and then maybe run home

And for good measure, swam 1600m. 600 of that was sets of 200m in a touch over 4:20 each (and about 30s in between)

Biked to work today. Not exactly record breaking time, I think I am still recovering from the race plus it was super windy this afternoon. And a spoke broke on my way home; I was planning on getting a tune-up soon anyways, so that should spur me into action

1:03:35. So beat my 1:05 goal There was someone just ahead of me with a stroller, according to the announcer she was the 2nd with a stroller. The course had 2 turnarounds; I passed the lead female at the 5k line for me / 9k line for her I liked the scale of the event (A little under 2000 people), but I think they want to grow it. There seems to be so few events that are ~1000 people. The other 10k I did last year is one where a 5k & 10k start at the same time and the 10k does an extra out & back section a couple km in, the 5k is a decent size with a few hundred people but then there's < 100 for the 10k which makes it pretty lonely once you split off from the 5kers.

Didn't mention that I biked to work on Thursday. Race is tomorrow. Forecast is for it to be 19C when the race starts at 8am, with a chance of showers and possibility of thundershowers. So lets hope the thunder stays away, but with it being that warm a little bit of rain wouldn't be terrible! Didn't do much Friday, spent a fair bit of time on my feet shopping today.

Didn't run home from work tonight, because I was running late in the morning and wasn't organized. So I biked over to run club, where we did hills. I got 1 hour of career stuff in yesterday.

Ugh. Upset stomach yesterday evening/night, and still a little queasy now. Didn't sleep much. Won't be biking to work as I'm taking a sick day.

Oh, and, I did a half hour of career stuff yesterday and an hour today. In the interest of some concrete goals: I will put some stuff up online this week as a mini-portfolio, and next week I will get at least 2 applications in. Fitness wise, this week is my taper for my 10k. Also inlaws are in town on the weekend. With that in mind: Monday: Rest Tuesday: Swim, Bike (Commute) Wednesday: Run (Commute) Thursday:Yoga (e.g. a 30 minute video, nothing too strenuous) Friday: Short AM Run (~3k ish easy) Saturday: (Maybe some casual biking) Sunday: 10k Race

Got out on the bike today. Average 21.68km/h over 26.66km. I seem to be able to do 24-25km/hr on flat sections where I'm not having to slow down for anything. No close encounters with geese today, but there were a bunch of packs of runners doing an organized long run (there's a big marathon here in 3 weeks). On the way out, I was going west and they were going east and it was on a not very busy section of pathway, but on the way back I hit them mostly in a fairly busy section of the path, so there was a lot of slowing down in my last few km!

If you lose a significant amount of weight, some of it will be muscle. If you start training more for endurance and less for strength, your body will shift in that direction to some extent. If you want the mobility of a yogi, or to run a marathon, start doing yoga or start running You don't have to be flexible to start doing yoga, you get more flexible by doing yoga, and you don't start with a marathon, you start with something like couch to 5k.

Got in those intervals, a little later than I originally planned. Some days, I really don't understand runkeeper. I had it set on prompts every minute to tell me my current interval pace, but whatever it was telling me doesn't line up with reality. It kept telling me I was running way faster than I thought was possible for me (sometimes even numbers in the upper 4 minute/km range, usually 5 something and mostly less than 5:30), while online at the end the splits are much more believable (6:00-6:53/km for my fast intervals). The one that came out at 6:53 is where I started down the gravel trail I like to run on, and then shortly encountered a pair of geese. I would have had to zigzag through 2 geese on a trail that is barely wide enough for 2 people to pass. I stopped, considered my options, and took another step or two towards the geese when I noticed one hissing at me, and then decided that I didn't want to get beat up by an angry goose and went back to the main (paved) path. I don't think I've ever seen geese on that trail before (in the pond the trail goes around, sure, but not on the trail).

Lol, more like floor polish Did an hour of career stuff last night. This weekend I want to figure out exactly how I want to share this stuff I've been doing Swam 1.9km in just over an hour today (which is the most I've done), including one set of 600m straight in about 15:33 (My first time doing more than 500m in one set since I started this). Also did a couple rounds of 100m in about 2 minutes each. Plan to do 5x1km running repeats in a little bit.

Ran home, definitely felt better than last time though not the best I've felt. Spent around 45 minutes on getting my resume updated; still needs a touch of polish but at least it's close

Went to career thing, that counts for 1.5 hours tonight So I was broiling something to melt cheese, heard a pop from the other room and a bit of smoke coming from my oven, and now the oven is broken. It may just be that the broiler element burnt out.

I'm going to a career thing this evening and I figured it would be really tight to make it if I ran home with needing to shower and all. So I went for a short fast run this morning, and plan to run home tomorrow since I biked yesterday. So much for keeping to a consistent schedule!

And another hour of career stuff followed by swimming 1400m over 40 minutes. I did 4 50m "hard" intervals in there, and all came in under a minute (55-58s)

Biked to work. 25 minutes this morning, 28 minutes this afternoon. Looking at my times from last summer/fall, I was always at least 30 minutes and sometimes as much as 36. So I'm pretty happy to have improved so much! Still getting passed by many more than I pass, but..

Another hour of career stuff down, off for a bike ride Edit: 28k ride down Taxes submitted 2nd edit: Another hour or more of career stuff in

11.39km run: Achieved new personal records for running activities: Distance Duration Calories burned Distance in a month Duration in a month Calories burned in a month