Weekly Fitness Update #13 – Results!

It’s been a bit quiet over in this little corner of the blogging world because I went away to Québec City for about 2 weeks with the Monsieur! Even though I speak very, very little French, they were so friendly and hospitable, but I definitely ended up indulging in more than a few delicious Québecois delicacies. (Tarte au sucre, anyone?)

But, I managed to get some running in before and once during my vacation!

Dec 15 – 5km @ 5’42” avg pace, 28:39*
Dec 22 – 7km @6’19” avg pace, 44:28*
Dec 28 – 5km @6’08” avg pace, 31:13

The stars mean than I was running indoors and I’m still not 100% sure how accurate the Nike+ watch is indoors, so it could be a little faster than I’m actually running.

On December 28, I ran through the countryside in -15C weather and it was a bit hillier than I expected! I was surprised at how much I loved it!

20151228_120612.jpg

Running in the Quèbecois farmland in winter

BUT! Did I actually achieve my running goals for Fall 2015 even though it’s already Winter 2016 while I’m writing this?!

Fall 2015 Running Goals (3X a week)

  • Weekly mileage of 20-25km with a 5-7-10 pattern
  • Dream pace goal of 6’00″/km for 5K distance
    1. Realistic pace goal of 6’15″/km for 5K distance
  • Dream pace goal of 6’20″/km for 7-10K distances

Fall 2015 Running Results (mostly 3X a week)

  • I tried my best to stick to the 5-7-10 pattern, but quickly learned that the general weekly run distances were more effective than forcing myself to do 5-7-10 throughout the week.I dropped down to about 10-12km per week in December, which was really not good but I did a pretty terrible job at balancing all my hobbies with the holidays!Otherwise, I think I came up just a bit short on consistently reaching that 20-25kpw goal.
  • I’ve been running at less than 6’00″/km on 5K runs for about 3 weeks now, so I’ll say that’s in the bag!
    SUCCESS!
  • I run as many 7K routes, but it seems to be at around 6’05″/km to 6’10″/km so I’m really happy about this speed!
    SUCCESS!
  • I don’t have enough data on 10K runs because I really haven’t run 10K since the adidas race, where I cinched a PR at 6’16″/km, so I would highly doubt that I can do 6’20” for 10K comfortably.
    FAIL!

Rock Climbing – Dec 20th

We were both feeling sick! My belay buddy lost her voice and I was beginning to feel the beginnings of a cold so I knew our game wouldn’t be as strong as normal.

Top Rope – Not gonna lie… I did really badly. The 5.9s that were relatively easy felt almost impossible that day and I even struggled on a couple of new 5.8s!

But, we both knew that we’d be doing pretty terribly!

Bouldering – I tried out a couple of V0s that were okay but the V1s were pretty much a giant NOPE.

Dec 26th

Bouldering – The Monsieur and I went to a smaller rock climbing gym in Lévis and I was surprised to see that this particular gym had a different grading system. Instead of the traditional V-scale, they simply used ascending numbers to gauge the difficulty of the route.

For example, 7 would be easier than 12, but harder than a 4. I even saw one that was graded with 18 and even the Monsieur didn’t go near that one!

I managed to get up to about 9 on a traverse route, but I couldn’t really go past half of a 12 traverse. It was super fun, though!

So, did I manage to achieve my Fall 2015 Rock Climbing Goals?

Rock Climbing (1X every other week)

  • Work on 5.8 and 5.9 belay routes
  • Work on V.1 bouldering routes
  • Increase grip strength and more confident footwork

Rock Climbing Results (1X every week)

  • I’m comfortable with tackling most 5.9s, so I’d say that this is…
    SUCCESS!
  • I did work on the V1 bouldering routes and I still can’t usually complete a route… But, I didn’t say I’d try to complete one so…
    HALF SUCCESS!
  • Since I saved myself in parkour several times recently, I’d say that…
    SUCCESS!

I’m pretty sure I did horribly for my Fall 2015 Parkour Goals.

Parkour (1X every other week)

  • Work on climb-ups with vertical wall (at least 1 good climb-up per session)
  • Regain balance on rails

Parkour (Very rarely)

  • Didn’t even try climb-ups yet.
    FAIL!
  • At least my foot is completely healed and I’m able to balance and walk along a rail like normal again!
    SUCCESS!

I’ll be making a post of my Winter 2016 Fitness Goals soon, so keep an eye out for it!

xoxo,

B.elle

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Weekly Fitness Update #12

It’s the 22nd next week, which is the deadline for my running goals! This is going to be exciting!

But FIRST! Here’s my results from last week:

Dec 9/10 – 7km
Dec 12 – 7km
Dec 13 – 3.5km @ 5’50” avg pace, 20:31

YUP. I totally didn’t run on the days I was supposed to run because life caught up with me!

I mentioned it last week, but the Monsieur was back only for a couple of days, so I wanted to spend a bit more time with him before he left for San Francisco for another business trip.

Then, an art project with my mom went wayyyyyyyyy longer than I anticipated on Saturday, so that was it!

But, I did manage to squeeze in a quick 3.5km on Sunday December 13th after rock climbing, so at least that. I even ran pretty fast!

Rock Climbing – Dec 13th

The monthly issue started on the 13th so having a harness on was clearly not the best idea ever.

Top Rope – I managed to get past the huge challenge on that 5.9 that’s been really bugging me! But, I was already quite tired when I got to it and I’m not that great with inclines, so I stopped 3/4 of the way up.

That specific route most likely won’t be there the next time, but I’m happy knowing that I managed to get past the most challenging part!

I tried going up a 5.10a that looked relatively friendly, but it was a lot harder than it looked! I also made the mistake of tackling this one right before the 5.9, so that’s what really wiped me out.

Otherwise, I went up the other routes pretty well! I’m looking forward to seeing what new routes are gonna be there next week.

Bouldering – Just no. I was way too tired and crampy.

Parkour – Dec 14th

Yeah, you read that right! I WENT PARKOURING!

After a long, long time, I finally went back to the Monkey Vault because I just had an itch to do some jumps and fly a bit.

Luckily, there was an Adult Class scheduled on Monday nights at 7pm that I managed to get on time even though I didn’t know about it. The owner, Dan, and Will, one of the coaches, still remembered me and were more than willing to put me through those drills.

It felt really good to be back at the gym and swinging around, so I may plan on more weekday sessions in the new year!

I’m quite sore today, but I do intend on running later tonight. Am I a glutton for punishment? Probably, but I’m going out every night after work, so I gotta get some mileage in!

Dec 15 – 5km @ 6’00” avg pace, 30:00
Dec 19 – 10km @6’15” avg pace, 1:02:30
Dec 22 – 7km @6’10” avg pace, 43:10

I’m pretty sure it’s a bit faster than what I was intending on doing, but we’ll see if I actually achieve this before reviewing if I reached my Fall goals!

Dec 20 – Rock Climbing

It’s the last day for my belay buddy to be in Canada! 😦

Top Rope – I think I’m going to focus more on 5.9s just to get my confidence back up and then maybe tackle a couple of 5.10a’s just to get the feel of them.

Little to no inclines. My shoulders are screaming at me right now.

Bouldering – Since I’m avoiding inclines, I might go and attempt some routes, but I’m not going to promise anything. I’ll be surprised if I conquer more than one V1!

xoxo,

B.elle

Weekly Fitness Update #11

 

I’m not a very good learner sometimes…

Here’s my results from last week:

Dec 1 – 7km @ 6’19” avg pace, 44:16
Dec 3 – 5.5km @ 5’39” avg pace, 31:20
Dec 5 – 1.85km

It was dark and wet on Dec 1, so my time definitely suffered since I was slipping on the sidewalks a little and I couldn’t really see very well due to my glasses being covered in mist!

I ran with the adidas Run Kru on Dec 3, thinking it was going to be a 10km run. Thank goodness it wasn’t a 10km because they run WAY faster than my usual pace! But, I did manage to break a really good time for 5km, so that’s great!

Bad news is that I suspect I sustained a micro-tear in my right leg from not stretching after that 5km and didn’t notice until Dec 5, when I started on my actual 10km run and barely made it past 1km.

I’m usually pretty in tune with my body and how it feels. Most of the the time, my brain goes, “This pain is normal, keep going,” or “You should slow down for a few minutes to readjust,” or even “Best course of action right now is to stop and stretch it out, then you should be fine.”

This time, my brain told me, “You really, REALLY should stop and go home because you are seriously going to destroy yourself if you keep going!” So, I actually listened, stopped and walked back home.

Turns out that one of my calf muscles has a micro-tear of some sort, which I found out through roll massages. It wasn’t fun, but at least my instincts were spot-on!

Rock Climbing – Dec 6

I wasn’t feeling the greatest on Dec 6th because of a party the night before and because of a suspected hops sensitivity in my lower GI. (Yes, that means I was pooping a lot.)

Top Rope – Most of the 5.9s in the gym are completely doable now, but they’re still hard to do comfortably. I even managed to get up halfway a 5.10a before calling it quits! I quickly learned that it’s more of a mental challenge after 5.9 than just a physical challenge.

At the same time, there’s a 5.9 that involves 2 walls, a directional clip and a pretty sharp incline that I just couldn’t solve. It’s really, really starting to annoy me that I can’t get through it, so I’m hoping that it won’t be replaced anytime soon!

Bouldering – Too tired/hungover to try after that difficult 5.9. Bah.

So, between the mostly-painless, slightly inflamed micro-tear in my right leg and the holiday season, I’m not gonna be running until maybe Wednesday. Even then, the Monsieur is only back for a couple days before going off on another business trip around that time, so I might only be able to squeeze in one or two runs!

Dec 9/10 – 7km @ 6’05” avg pace, 42:35
Dec 12 – 7km @6’05” avg pace, 42:35

Might as well make them count, right?

Dec 13 – Rock Climbing

My belay buddy’s leaving on the 21st, so we’re definitely climbing even if we’re hungover! (Again!)

Top Rope – I am absolutely aiming to get further up that inclining 5.9 and complete that route this time!

There’s a high chance it won’t happen, but that’s okay! I’ll have other routes to play with!

Bouldering – It’s very likely that I’ll just be focusing on top rope this time around. But if I make it to that side of the gym, I’ll be challenging the v1’s although I won’t be expecting to get anywhere beyond the more difficult v0’s.

xoxo,

B.elle

Weekly Fitness Update – #8

It was the perfect week to rest! I could tell that I was getting a bit too burnt out since all the tendons and muscles around my knees were feeling really tense and not in the best shape. I realized mid-week that I didn’t rest much when I got sick a while ago, so that was probably a huge contributing factor!

Not to mention, the whole area was super windy and rainy last week, so it was probably the best time for me to take some rest.

Luckily, I’m feeling much better now and I’m totally ready to move around again!

Here’s my results from last week:

None! Didn’t run at all!

Rock Climbing – Nov 15

I was more than ready to get moving by Sunday but I had a pretty heavy brunch with some friends, so I wasn’t feeling as mobile as usual.

Top Rope – I was focusing more on the 5.9s this time around and, while I was comfortable tackling this grade more often, I quickly realized that I need more strength and endurance to get better!

I actually didn’t realize how quickly I got comfortable with 5.9s until I tried a 5.8 and felt how easy it was to scale.

Bouldering – I totally destroyed myself trying some ungraded top-rope routes, so I could barely do two V0s… Oops?

There were quite a few routes that weren’t graded yet, so I pretty much went all-out trying to figure out a couple of the routes that I was more or less sure what grade they were. More than likely, I tried a couple routes that were too hard for me because I got tired pretty damn quickly.

A good chunk of the bouldering walls was naked too, so I think the gym was doing a pretty big overhaul of its older routes. I’m pretty excited to see what sort of challenges will be there next week!

I’ve been itching to get back into my runners, so here’s what I’m aiming for this week:

Nov 16 – 5km @ 6’05” avg pace, 30:30
Nov 17 – 7km @ 6’05” avg pace, 42:35
Nov 19 – 10km @ 6’20” avg pace, 1:03:20

Nov 22 – Rock Climbing

This time, it might all depend on my belay buddy… I’m thinking that I’d like to do some more bouldering, so we’ll see.

Top Rope – I’m going to do my best to only tackle 5.9 routes! (Except for warm up or cool down climbing.)

Bouldering – I’m going to aim for 30% V0s and 70% V1s this time. I have no idea if I’ll be able to complete any of them, but I’ll try!

What did I do on my rest week? I started knitting a scarf for the Secret Santa on reddit and basically lounged around. It’s quite therapeutic!

xoxo,

B.elle

Weekly Fitness Update – #7

I only managed to run twice this week because a work project tied me up longer than expected on Friday and the physical labour part of it really drained me on Saturday.

Here’s my results from last week:

Nov 3 – 5km @ 5’53” avg pace, 29:26
Nov 5 – 7km @ 6’15” avg pace, 43:59
Nov 7 – 10km

Look at that, I actually managed to run 5km in under 30 minutes! Another PR run!!

I was sprinting for a couple of streetlamps at a time and then slowed down to almost a walk for about the same distance for some interval training at various points in the route. I don’t really keep track where and how long I did those, aside from “it had streetlamps.”

I didn’t quite sleep too well before the 7km run, so I wasn’t feeling in my top form that day. It was still a pretty decent time, though!

I was doing so much (relatively) heavy lifting and moving things around on November 6th that my back and thighs were aching the day afterwards. In retrospect, going out for drinks that Friday night wasn’t such a great idea…

Rock Climbing – Nov 8

By this time, I realized that my left wrist and hand has a strange, dull pain, so I wrapped up in some KT Tape and decided to gauge how I felt throughout the workout.

Top Rope – Since I knew that I’m squarely in the 5.8 grade, the second route I tried was a 5.9 with a slight overhang. I almost fell when I was close to the top, but I managed to complete it on my first try! I even managed to easily climb up a very interesting 5.8 that was overhanging and required a clip in the middle of the route.

But, I tried another 5.9 and just couldn’t figure out how to reach the second hold… By that time, I was getting pretty tired so I went to the bouldering section with my belay buddy.

Bouldering – I did manage to climb a V1, even though it was pretty difficult! I didn’t quite have enough energy to tackle another V1, especially since my wrist and arm were starting to feel kind of weak and stiff.

I’m starting to get pretty good at this climbing stuff, eh?

Even though it’s already getting close to mid-November, I’m starting to feel really burnt out and not in great condition. I don’t know if it’s because I’ve been over-stressing at work or if I’m just going out too much (a likely possibility), but my energy levels and enthusiasm about fitness are crashing pretty bad.

That’s why I’m taking a rest week! I think I’ll finish reading Bill Nye’s Undeniable

Nov 15 – Rock Climbing

I promised a couple of friends I’d go rock climbing with them, so I guess my

Top Rope – I’ll try tackling more 5.9s but I get the feeling half of the routes I’ll be doing will be 5.8s.

Bouldering – More V1’s! I’ll have to get better at gauging how tired I am before I go bouldering.

Ever take a rest week? I’m hoping I’m nice and refreshed after it!

xoxo,

B.elle

Weekly Fitness Update – #6

I only managed to do 2 runs last week, but that’s because I didn’t want to burn out for that race!

Here’s my results from last week:

Oct 28 – 5km @ 6’01” avg pace, 30:13
Oct 30 – 7km
Oct 31/Nov 1 – 10km @ 6’16” avg pace, 1:03:07

Guess what? IT’S A PR WEEK! I managed to break my previous Personal Record during the adidas Runmore 10K but I’ll have more details about that later in my Race Report!

I’m also super pleased with my 5km speed because that was actually the day that Toronto was hit with a pretty nasty storm but the majority of the rain had stopped by the time I got home. It was still a bit windy, but totally bearable. The only thing I didn’t like was the tiny droplets of rain that really impaired my vision.

Luckily, it gave me plenty of chances to test out the bright neon yellow running shirt and adidas Running Light, which is now my Slappy Sparkle Light. (I’ll put up a proper review later!)

I didn’t do the 7km run because I could feel like it would probably exhaust me a bit too much to perform that well at my first night race. I can barely stay awake past 11pm these days!

Rock Climbing

I spent the majority of the time keeping an eye on my coworkers, who were taking the beginner lessons so I couldn’t tackle as many routes as I usually do. But, it was still super fun!

Top Rope – I’m feeling very comfortable at 5.8s now, but the only 5.9 route that I tried out was on the auto-belay system and I couldn’t see a hold about 3/4 the way up. I had to let go, so I drifted back down and saw that the hold was on the other side of a dome… Sigh.

Bouldering – I didn’t get a chance to really get into the bouldering section like usual, but I did an overhanging V0. Next time, more overhangs!

Now that it’s November, I’ve realized that I only have about 7 weeks to reach my goal!

This week’s running goals:

Nov 3 – 5km @ 6’05” avg pace, 30:30
Nov 5 – 7km @ 6’05” avg pace, 42:35
Nov 7 – 10km @ 6’20” avg pace, 1:03:20

I know it’s technically “race pace” according to last week’s results, but it’s not actually that much faster, so I want to incorporate it into my usual pace training.

Nov 8 – Rock Climbing

Top Rope – I’ll definitely be looking into more 5.9 routes if I can squeeze in! On Thursday, a lot of people were challenging those routes, so I think it’s a common difficulty where peoples’ skills plateau.

Bouldering – V1’s? V1’s.

I still haven’t figured out a decent Weekly Fitness Update picture yet, but at least I’m half finished the adidas race report! Here’s a sneak peek photo:

Princess Hi-Visibility adidas Runmore 10K

xoxo,

B.elle

Weekly Fitness Update #5

I actually managed to complete my runs! That’s always good, but I’m not sure if I can keep parkour in my fitness goals anymore… I explain below.

Here’s my results from last week:

Oct 20 – 5km @ 6’11” avg pace, 31:00
Oct 24 – 7.1km @ 6’01” avg pace, 43:07*
Oct 24 – 10km @ 6’44” avg pace, 1:07:20

It’s not exactly a PR week, but it’s not too surprising since I’m coming off of a rather nasty sickness.

I’m a little suspicious about the 7km run results because it was indoors and the shoe pod and Nike+ watch were registering some strange pace times compared to when I run outdoors. According to this Nike+ support answer, I’m getting about 90% accuracy if I use a Nike+-ready shoe and calibrate with a steady pace.

I’ve calibrated it, but I use New Balance shoes with the shoepod sensor locked into my laces, so I guess that’s why it’s a little less accurate.

My 10K run this time was SUPER hard because I actually went rock climbing on Sunday, before I went running… Trust me, I’m quite sore today and slogging through the last bit of work before I can go home!

Rock Climbing

I know I said last week that I would go do parkour instead of rock climbing, but a friend of mine lured me out by saying she wanted me to belay her. GAH!

Top Rope – I didn’t have any specific goals this week, but I stuck with a lot of 5.8s in the belay bays that were a lot more interesting than the auto-belay routes. It’s a lot more fun when there’s two walls involved, I can tell you that!

Bouldering – I didn’t bother with a lot of V0 routes because they were too easy! I did tackle quite a few V1s that were sort of challenging, but I was already getting tired by the time we hit the bouldering walls.

The adidas Runmore 10K is this weekend, so I should technically be taking it easy. But, since I run 10km regularly, I’m not terribly worried about tapering. In fact, I’m more concerned about keeping myself rested and sober for the night…

This week’s running goals:

Oct 28 – 5km @ 6’10” avg pace, 30:50
Oct 30 – 7km @ 6’10” avg pace, 42:50
Oct 31/Nov 1 – 10km race @ 6’30” avg pace or less, 1:05:00

I know it’s highly unorthodox for me to do cross training in the middle of the week, but there’s a company team building thing on Thursday that I’ll use as my workout.

Oct 29 – Rock Climbing

I’ll be helping belay the others, but I’d love to finish a 5.9 on Thursday!

I’ll have a race report on the adidas run finished next week, so YAY!

I also need to figure out a new Weekly Fitness Update picture… Bah.

xoxo,

B.elle