RPHM Training - Week 17, Day 3
#健毅 黃 was out running. He tracked 2.85 km in 18m:31s.
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Damage
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Stubbed my toe on the couch of the hotel where I am staying and managed to take out a chunk of my toenail. It is slightly painful, but more irritating than anything else. I can still run, but not at full speed, and not a normal distance - I do really want this to heal properly first…
RPHM Training - Week 15, Day 4
#I was out running 5.17 km with #Endomondo #endorphins http://app.endomondo.com/workouts/528557037/2918479
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Didn’t finish the 8K like I was planning, but still got past half way.
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RPHM Training - Week 15, Day 3
#I was out running 2.84 km with #Endomondo #endorphins http://app.endomondo.com/workouts/528123833/2918479
Shared via Plume http://bit.ly/GetPlume
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Yes, I finally got onto Twitter. Makes for updating my blog a bit easier, since I can copy then share my run details via Twitter. Still need to learn the kinks in Twitter though. Still don’t like what Twitter did to TweetDeck, though…
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RPHM Training - Week 14, Day 4
#Goal: Long run, easy pace 8K
Took a route that I thought would be 8K. Turned out to be 7.5 instead. Still dropped to walk a lot of the way, so need to work on that.
健毅 黃 was out running. He tracked 7.51 km in 51m:35s.
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RPHM Training - Week 13, Day 1
#Goal: Interval run, 5x 20 sec intervals with 1min recovery, target dist 2.92k
健毅 黃 was out running. He tracked 3.30 km in 21m:38s.
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RPHM Training - Week 12, Day 4
#Goal: Long run, easy pace 8K
健毅 黃 was out running. He tracked 4.25 km in 26m:44s.
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Failed to get the distance, but it did still feel good at the end, even though I finished early.
RPHM Training - Week 12, Day 3
#Goal: Easy 2.50k
健毅 黃 was out running. He tracked 2.29 km in 13m:09s.
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RPHM Training - Week 12, Day 2
#Goal: Easy 4.5K
健毅 黃 was out running. He tracked 4.67 km in 26m:30s.
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Shooting Star
#It’s been a while since I got anything out of Fitbit…
The shooting star badge for climbing 20,000 floors
RPHM Training - Week 11, Day 4
#Goal: Easy 8K, got 7.01 km
I tried a different route, combining a lap in the park with my bigger 5K lap.
On the plus side, my 5K timing is still around 30 mins at 30:22, but considering my record is 24:29. that indicates how much I have laxed in my running.
Video: Boston marathon bombing survivor crosses finish line on prosthetic leg - Telegraph
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Survivors and spectators of the 2013 Boston Marathon bombing in the US have reflected on the importance of being back at the race and moving on, two years after the deadly attacks.The weather was cold and damp but the atmosphere festive at Monday’s running of the marathon, two years after pressure-cooker bombs exploded at the finish line and shattered one of sports' most cherished events.
One survivor had an emotional finish to the race after she was injured in the 2013 blast while watching from the sidelines.
Rebekah Gregory DiMartino, alongside her trainer who is also an amputee, ran the last few miles of the race and crossed the finish line, visibly moved by her achievement.
Donna Scott, mother of a different race participant said: “people will never really heal from what happened two years ago."
Video: Boston marathon bombing survivor crosses finish line on prosthetic leg - Telegraph.
RPHM Training - Week 11, Day 1
#Run-Walk Intervals x5 20sec/1min. Target dist: 2.73k
健毅 黃 was out running. He tracked 3.40 km in 20m:07s.
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RPHM Training - Week 10, Day 4
#Goal: Easy 2.50k
健毅 黃 was out running. He tracked 2.29 km in 13m:09s.
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RPHM Training - Week 9, Day 3
#Goal: 2.5k @ 7:53 pace
Achieved: 2.77k @ 6:05 pace
Long-distance runners have better genes and make best partners - Telegraph
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Women searching for a father for their children should pick long-distance runners as they are more likely to have stronger sex drives and higher sperm counts, Cambridge University has found.
Long-distance runners have better genes and make best partners - Telegraph.
I guess I’d better work on my distance. That’s motivation for you :P
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RPHM Training - Week 9, Day 1
#Goal: Tempo Run - 10 min warm up, 10 min tempo (6:34 pace), 10 min cool down – target dist: 4.06
Achieved: 3.2k in 23:57
A pretty wet day, and the time I decided to go out running, I ended up running through clouds of flies and midges. Very off-putting, so I changed direction, and ran through the back roads, ending back at my house with 6 mins to spare on my cool down phase. I was above my target pace on my tempo phase, but below my target phase during my warm-up/cool-down phases.
Motivation
#Arnold Schwarzenegger gives struggling gym-goer ultimate pep talk on Reddit
Someone told me about this. I hope I'm not too late here, I'm traveling, but I wanted to chime in.I always say don’t be afraid of failure, because how far can you really fall? You found out - to the ground. It’s right there. Now you know it isn’t anything that should scare you.
You should be proud that you weren’t afraid - not embarrassed that you failed. You could have made excuses not to walk into the door, but you didn’t. You knew it would be hard, and it would be uncomfortable, and it might be awkward - and you did it anyway. That’s courage.
I’m proud of you.
The last guy I rooted for broke a world record in the deadlift. You have more in common with him than you think.
First, he started out lifting just the bar, too (when you look at him, he may have been 3 months old at that point). Second, imagine his courage. He walked up to that bar in front of a big audience and television cameras, knowing that not only had he never lifted that much before - NO ONE on earth had - and it was highly likely he would completely fail. You may not think about it this way, but you showed that courage, on a smaller level.
Finally, I’m rooting for you, too. You took the first step and you fell, but at least you fell in the right direction, so get back up and take the next step. Keep moving forward.
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RPHM Training - Week 6, Day 4
#Goal: Easy long run, 8k @ 7:53 pace
Achieved: 8.12k @ 7:08 pace. Was okay until 6k, then I had to drop to a walk. :(
RPHM Training - Week 6, Day 3
#Goal: 2.8k @ 7:53 pace
Achieved: 2.84k @ 5:48 pace
I started a new job this week, and the hours have thrown my schedule out of whack somewhat. The new office has a gym so I did some treadmill running on Friday, but I can't figure out how to track that on Endomondo without having to type it in manually.
RPHM Training - Week 5, Day 4
#Goal: Easy long run, 8k @ 7:53 pace
Achieved: 5.71k @ 6:21 pace
RPHM Training - Week 5, Day 3
#Goal: Easy run, 2.8k @ 7:53 pace
Achieved: 2.85k @ 5:52 pace
RPHM Training - Week 5, Day 2
#Goal: Intervals
Achieved: Achieved distance ahead of time goal.
RPHM Training - Week 5, Day 1
#Goal: Intervals
Achieved: Aborted due to a sudden nose-bleed mid-run
RPHM Training - Week 3, Day 4
#Goal: 8k @
Achieved: 6.4k @ 7:10 pace
Felt okay until 5K, then it was hard to continue. Ended up dropping to a walk for the rest of the way, skewing my pace recording.
Next week I will not be able to run, and the week after is phase 2 - starting with the interval training.
