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BIG NEWS THIS WEEK

SOOO super excited about last week because I got some good workouts in and also found some new routes around my area. This week I tried to include a bit more incline because I realized my runs did not have much elevation gain. Although it was not a ton of incline it was still a decent increase from my usual runs. Also have some big news that I will talk about at the end. For this weeks runs we hit a solid 30.33km.

  • Tue – 5.47km at a 5.12min/km
  • Thur – 8.67km at a 5.14min/km
  • fri – 4.69km at a 5.08min/km
  • Sat – interval
    • 1.02km – 4.38min/km
    • 1.01km – 4.46min/km
    • 1.02km – 4.37min/km
    • 1.01km – 4.27min/km
    • 1.02km – 4.43min/km
    • 1.02km – 4.27min.km
  • Sun – 5.22km at a 5.50min/km

The runs were solid and the hip is feeling much stronger and less painful than it was about 3 months ago. Very happy with the progress I have made and I am just learning to trust the process. The ice baths and the exercises have been extremely helpful. One thing that I did this week that was quite interesting was scraping with the backend of a butter knife. I grab some moisturizer and just went to town on my legs. The area that bruised up the most and the easiest with minimum pressure was my right hip. It blew up like a blueberry and just got a ton of bruises and red spots. It was quite satisfying to see kind of like popping a blackhead I guess. To anyone that does not want to buy specific tools for scraping try out the backend of a butter knife. It was actually recommended by a physiotherapist I knew who I talked to and mention how sidekick has scraping tools. Her exact words were “why waste your money on that just use a butter knife and some lube”. That is my little piece of advice.

Also super stocked to let you guys know that I am changing my rotation of shoes. I got the Forever Floatride Energy 2.0 and the saucony guide 13. I will be using the floatride for my interval runs and maybe some tempo work. Then the saucony will be for my easy and long runs because of the extra support in them. I will give you guys my thoughts on them once I get a few more miles in but so far they feel pretty smooth both feel very different that is for sure.

Thank you for reading I hope everyone is enjoying their runs.

Stay happy, Stay healthy, Keep breathing

SLOWLY but SURELY~

This week was probably one of the best weeks yet! slight pain during the runs and I was able to complete all the workouts. With weather like this I am happy that the runs have been flowing well.

  • Monday (unplanned run) – 4.13km at 5.36min/km. I was suppose to take the date off but a friend showed up at my house for a run so I just could not resist.
  • Tuesday – 5.16km at a 4.55min/km pace
  • Thursday – 8.03km at a 5.02min per km
  • Saturday – interval workout
    • 1.6×2 at a 4.21 + 4.37 min/km
    • 1.2×2 at a 4.27 + 4.30 min/km
    • 0.8×2 at a 4.27 + 4.26 min/km
    • 0.4×1 at a 4.23 min/km
  • Sunday – Shakeout run 7.01km at a 5.42min/km

I definitely have been running better and I do want to try pacing my runs better. Right now my fast run is Tuesday, long run is Thursday and sprint work is Saturday with an easy run Sunday. I think I can definitely pull the pace back on my long run and hit a slightly higher pace on the easy runs. I do not want to get to carried away with the paces to try to avoid over working the legs to much.

SADLY! I am going to have to take out 2 shoes from my rotation. The Clifton 6 and the adidas pureboost have been worn out and I had to replace them with some new gear. I did decide to not get the Clifton again because they just do not have the lifespan to be used as trainers so I went and ordered some new puppies from Asics the Keyano 26. I also really wanted to try them out because I thought it might be a good idea to get a trainer with more support. To help with the speed work I have gone and picked a company I have never run with yet. That company is Reebok with the forever floatride energy 2. Very excited to try these out based on the reviews I have seen they are good for under pronators and they are supposedly very under rated for their price. I realized based on the shoes I have been using that I supinate alot so the floatrides are suppose to help support that. I will give you guys an update once I go on a few runs with them.

As always thanks for listening and I hope that everyone is having amazing runs.

What shoes do you guys train in? I’d love to hear about it.

Stay happy, Stay healthy, Keep breathing.

Softer Workout Week

Hey guys! just wanted to give everyone an update about my runs last week. I personally felt like I had pushed my hip a little to much in my previous week as I tried to get to 30miles. So this week I wanted to bring it back and focus more on smoother runs with better pacing.

So here is the breakdown:

  • Tuesday – 8km at a 4.57min/km pace
  • Thursday – 4.51 at a 5.03min/km pace
  • Saturday interval workout :
    • 15min warmup
    • 1.6km – 4.22min/km
    • 1.2km – 4.32min/km
    • 800m – 4.31min/km
    • 1.2km – 4.27min/km
    • 1.6km – NA had to let that one go because of some hip pain
    • 15min cooldown
  • Sunday – 8km at a 5.13min/km pace

For these workouts I was hoping to keep it at a faster pace. I found myself being a bit more comfortable with the 5min pace so I was happy with that. Unfortunately, I did start to feel a bit of pain in my left foot around the mid section. Feels like a light bruise fingers crossed it is not a stress fracture. I am still planning on running and if the pain gets to unbearable I will have to go see a doctor and get some tests. My body is just falling apart on me right now and i am quite disappointed with it. BUT thats ok I am hoping for the best.

Thanks for listening I hope that everybody is enjoying their runs and staying safe at the same time.

Stay happy, Stay healthy, Keep breathing

WE DID IT!

Last week I had a goal of running 30 miles in a week. It was definitely taxing on the hip but with alot of rolling an some extra ice baths we got there. So to sum it up I had done a run almost everyday last week from tuesday – sunday to meet my goal. I did post about my previous runs in my last journal update in case you wanted to see that. Here is the breakdown for the rest of the runs

Friday – 9.01km at a 5.22min/km pace

Saturday – speed interval and I had left the tracking on the whole workout so it included the warm up, cool down and the light jogs in between sets. TOTAL – 10.03km

  • 5x1km – 4.05/4.07/4.16/4.19/4.13
  • 4x400m – 1.00 (all out) explanation below/ 1.10/1.19/1.24

Sunday – shakeout run from Sunday 3.54km at a 5.17min/km pace

So on Saturday we met an Olympic candidate’s father who was biking by and saw us doing sprints on the trail and had asked us to race him. At first we were a little skeptical but he explained that he would race his son who did a 800m in 1.48 min (link of his times below). So it all made sense and because of that we did an all out sprint with him which to be honest made the rest of the workout so much harder. Especially after doing the 1km sprints. I also spent a very good portion of Saturday morning just rolling out my hip to make sure it was prepared for the sprint and it actually worked out pretty well. There was no pain during the workout but i did feel it later in the day. Overall the I am happy I made my goal and was able to help out the current movement going on.

Thanks for reading I hope that everyone is enjoying their runs!

Stay happy, Stay healthy, Keep breathing

https://www.worldathletics.org/athletes/canada/elijah-silva-14549426?fbclid=IwAR3KB8A5xKOubBKlO_Xz9Ikc5i1B-yPKk0rN5jJU5tgvpVItbHpu_RjHyD0

Raising Money For BLM By Running

Hey guys this week I have been motivated by something that I saw on my Instagram feed and they were going to donate 1$ for every mile that was run this week (will leave their information below). The funds were going to go to helping the people in Chicago that were being arrested for protesting for what they believe in. Since I was running already I decided that there was no reason for me not to participate in this. So I decided to try and run 30miles/48km by the end of this week.

So far with today’s run I am at a solid 26km.

Tuesday – 5.03km – 4.55min/km

Wednesday – 5.08 km – 5.08min/km

Thursday – 6.01km – 5.28min/km + 10.01km – 5.54min/km

I am actually very happy that I was even able to put in that many km today. This was also the first time I completed 10km since I took the month off. It was pretty painful for the last 3 km but luckily I had a friend running with me to help keep me motivated and push through the pain. Something that came to mind while doing this was:

I only have to be in pain for a little bit which is nothing compared to the pain that people have been facing for centuries.

the mindful monk

So how join in on this?

Go to their page on instagram type : runwiththewinners

DM them with your runs for the week and boom you’ve helped out in a small way that will sum up to something big.

As always thank you for reading and I hope everyone will participate in this great initiative. Happy running everyone!

Stay happy, Stay healthy, Keep breathing

Sprint intervals

This weekend was a pretty hard workout. I was in one of those moods where I just wanted to get the workout done. I had a friend with me and I was not having it with anything he was saying by last quarter of the workout. Thankfully he is my closest friend and knew my hip was killing and I just wanted to get it over with.

So May 30th started off with some stretches and running drills.

  • Quick 10min warm up run
  • 2x1km – 4.18/4.27
  • 2x800m – 3.54/3.47
  • 400m – 1.45/1.49/1.48/1.44
  • 200m – 0.38/0.37
  • 10 min cooldown run (This felt tough after that workout)

my hip was feeling alittle uncomfortable after the 1km runs so I had to pretty much stretch it out in between the intervals. This weekend I am going to try and see if I can hit 5x1km at around a 4.30-4.35 pace. May need to dial it down depending on the hip. So far the hip has definitely felt better not as painful as before when I use to run and I am continuing to workout the lower body and hit the cold baths 2-3 times a week. Not to sure when the next real long run is going to be but I just gotta focus on right now.

Huge shoutout to anybody that is working through an injury right now. It can be quite frustrating.

As always thank you for reading this. I hope everyone is enjoying their runs/

Stay happy, Stay healthy, Keep breathing

Little Temp Run

Hey everyone, I hit a nice 5.45 km run on Thursday May 28th at a 5.20min/km pace. I tried to run this at a negative split slowly increasing throughout the run. Things felt pretty smooth and I felt good on the run. I have been trying to adjust my form a little aiming for 3 things:

  1. Higher knees
  2. aiming for but kicks for every stride (not actually hitting my rear end for every stride but bringing my foot higher at the end of each stride)
  3. really digging my feet in the ground during each stride

It has definitely helped I have noticed when I start working on that I move alot faster just by incorporating one of the 3 things. It does tend to take alot more stamina to maintain that form which is something I want to get better at. All in all that is something I definitely want to work on now. I have also started incorporating some running drills before my run just to help warm the body and become more technical. I can share those exercises in another post.

If you guys have any running drill I am definitely open to suggestions. That is all from me I hope everyone is well and happy running 🙂

Stay happy, Stay healthy, Keep breathing

Tuesday Run

Today was another nice day for a run so I could not help myself after yesterdays sprint interval. I tried to keep the pace a bit lower in my hoke one one Clifton 6’s. I had to slow down alittle more than I wanted to from 5.15min/km pace to a 5.22min/km pace and I was only able to hit 4.75km. Afterwards, I did a nice quick stretch after the run to stretch the legs out and then I hit the ice bath to reduce the hip pain. I do not want to sound super biased but it has been so nice to hit the bath after runs. Right after it I feel so nice and the pain in my hip is completely gone so I definitely recommend it to anybody that is experiencing pain in their body after their runs or workouts.

Thanks so much for reading and I hope that everybody is having great runs right now.

Stay happy, Stay healthy, Keep breathing

Interval sprint workout

Felt so good to get some speed into today’s workout. I have not done any interval training since I was training for my marathon back in october 2019. It felt amazing and I feel like I can definitely run these workouts better than long runs because I am giving more time for my hip to recover and I try to stretch in between each sprint. Todays workout was not to long in total it was just under 5 km with my nike zoom fly 3’s. Have not used those shoes in a very long time and definitely missed the feel of the carbon fiber plates. Anyways for today’s workout:

  • quick warmup run – light 5 min jog
  • 2x 800m (3.56min,3.52min)
  • 4x 400m (1.51min, 1.47min, 1.47min, 1.43min)
  • 2×200 (39sec, 39sec)

felt alittle uneasy after the first 400m and I needed to take a little time to stretch out the hip more. Then on the last 200m I instantly fell onto the grass by the road and a cycler passing by tossed me a cold bottle of water and yelled “don’t give up”. That made me so happy with everything going on right now it is really nice to see people out there that still have such positive energy.

Thank you so much for reading! I am hoping to keep up the runs and slowly increase the distances. I hope everyone else is crushing their runs and are also experiencing some positivity in the process. 🙂

Stay happy, Stay healthy, Keep breathing

Why I Sit In Cold Water

The Mindful Monk

Hello everyone I hope you are all staying safe and have been mentally and physically healthy through this time of isolation. Today I thought it would be nice to go over why I have started taking cold baths for 15 minutes 2-3 times a week and how have I personally been benefiting. I actually saw this guy names “ice man” on an episode by “Yes Theory” and it made want to do this but I just never fully committed until now. I will leave the link below to the video in case anyone wanted to watch it.

Why do I do it?

The reason why I started is because during the quarantine I definitely started to get comfortable with the idea of just staying home all the time, eating food staying in my room more often not really going out or communicating with others through social media or virtually through…

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