Archive for the ‘running’ Category

15 km run

July 16, 2015

I’ll go swimming this afternoon and see if that relaxes my legs.

humble brag

The course was 2.8 km out and back, followed by 1.35 km out and back on the same route times three and 0.65 km and back at the end.  I had planned for a little further but needed to get home and wake up my son for school.

Although I started ten minutes later than I wanted, I am pleased with my planning.  I got up at 4:20 AM and walked around the apartment and got dressed: Vaseline various places where clothes rub and bandages on my ankles for the same reason, standard running clothes and two extra bandannas packed with my Gatorade so I could replace them as they filled with sweat.  I also packed an extra shirt but chose not to make that exchange during the run.  I needed to walk around the apartment before the run to loosen up.  As a middle-aged runner, it takes a while before I can walk comfortably in the morning.

I am not sure how the GPS device in my phone works.  The course was 2.8, 1.35 or .65 km in one direction, followed by a 180-degree turn.  I feel I ran 15km and Mapmywalk recorded 15.89km so maybe at each turn, it pretends I made it to the edge of the error bar, giving me twenty-ish metres extra on each leg.  That doesn’t quite add up.  It also shows a thirty metre change in altitude while the course varied by perhaps five metres.

Anyway, I am proud of the run and will definitely attempt a half marathon in the Fall, when it is cooler.

 

Summer plans

July 1, 2015

This summer I appear to have a lot of free time.  I hope to work an ESL camp in August and have a few other commitments but essentially I have time to work on my own projects.  Most of these projects deal with writing.

Writing Plans and Goals:

  • 13 blogposts for 6,500 words.  Why 13?  I can’t recall why I chose this number.  Somewhat more than two a week, I guess.
  • 3 short stories: Working titles are 1) Ants, 2) Vampire on a boat and 3) Hyperbaric Chamber.  I’m figuring 2,000 words each
  • Push forward one or all three of the books I have started and let sit.  30,000 words is the goal and I don’t mind jumping from book to book as seems fit. Working titles are 1) Return of the Haloed Hunter, 2) the Distancing Engine and 3) Creationism’s worst arguments
  • 2 letters per week to friends.  Around ten letters and 2,000 words.
  • Perform research and planning for future “Crowded Sky” story. As much as 5,000 words.

To keep the writing interesting, I have made further goals.

  • I want to write over the course of a full day.  That is, at least once in the month write from 12:00 to 1:00 AM, once from 1:00 to 2:00AM …
  • I want to write in a variety of locations.  The local mountaintop has a good table. There are some nice libraries to write in.  I’ll talk about coffee shops in a moment.  Eulsookdo Eco Centre might be a nice place to work in for an afternoon.
  • Soundtrack: I may use Ommwriter which has its own soundtrack but otherwise it will be autoplayed classical music starting with some Janecek and letting Youtube suggest from there. Away from Internet connections, Doug and the Slugs and other 80’s music would work; the tunes are so familiar that they can be white noise or a fun background as needed.

Snacks: I bought snacks for my Nanowrimo writing and I will definitely eat in front of the computer but I need to show restraint here.  My weight is slowly dropping and I want to keep it going in that direction.  Controlling my weight is my greatest concern this summer.

Fitness:

  • 18 runs with an average of 7.0 km.  I hope to attempt a solo half-marathon this summer late one evening and have been working out the course and where to place energy drinks along the way.  I am currently at 96 runs over the past six months so only the weather could prevent reaching this goal.
  • Run faster than a subway train.  The local subway stations Seo-dae-shin and Dong-dae-shin are about 500 meters apart and the train takes 2:35 seconds from doors open at Seo- to doors closed at Dong-.  Further, this route is slightly downhill.  I can easily run this fast on a level surface but Seo-dae-shin is deep underground. I have no qualms or conscience problems about using the escalators but even with that assistance, there is a big climb at the start of the run.
  • Swim 2km at a time. Korean pools are crowded with conversationalists and it is hard to get an unbroken swim in.  I am likely to need to stop a the end of a lane a few times.  Today, I did 1250m, with breaks and could have gone farther.
  • Find 3 snorkeling places in and near Busan
  • For at least 6 days, eat three meals, plus one snack plus one sweet drink.  I snack a lot and plan to spend a lot of time in front of a computer so this will be a challenge.

Education:  I am enrolled in 3 MOOCS.

  • The Bilingual Brain
  • Modern Korean History
  • Archaeology of Portus

Family

  • Teach my son to swim.
  • Go on a weekend trip with the family. I would prefer a swimming site but that is negotiable.
  • Read two books with my son.  I don’t want this to be a purely teaching experience but one we both enjoy.  Tintin is a good contender here.
  • Work on the farm.

 

three week goal setting.

October 25, 2014

I wrote this at Fitocracy and reference the site a few times. With that heads-up, I think the post makes sense.

From 2009 to around 2012, my weight was stable at around 92 kg. In 2012 and 2013, I saw 94 and even 95 kg. In 2013, I was home in Canada, eating the comfort food I had grown up with. Man, cheese and oven-cooked food are great.
Since around 2010, I thought about losing weight. Several times, I put some effort into a diet, cutting some of the worst food I eat and trying to eat better.
Exercise has never been a problem. Through high school and university, I was a competitive swimmer and even though those days are around twenty years past, I still exercise frequently.
Still, this year, I have had a nearly perfect storm of exercise and diet opportunities and hope to see continued progress. This being Fitocracy, I will discuss how I exercised but to be honest, getting a dog has probably made the most difference.
I typically sit in front of my computer for several hours a day. We got a puppy in April and I made sure to walk it three times a day, totaling more than an hour each day. The dog ambled and investigated and I wanted to walk faster but the thing is, I was standing and walking for an hour more and sitting for an hour less every day. When I sat in front of the computer and was consuming rather than creating (reading not typing), I normally have a snack nearby to munch on. One hour less snacking is a big deal.

Back to Fitocracy-relevant content. For as long as I can remember, I ate ice cream every day. Now, we don’t keep ice cream at home and I have to go out and buy it. This is the biggest, most obvious change that I’ve made. Nearly no junk food at home. Now, I typically eat ice cream twice a week (my wife thinks its closer to once a week) and chocolate two or three times a week.
My son was curious about the beer I drank and my wife is a teetotaler. Under their prodding, I now drink four beer a week (down from a hardly alcoholic seven or eight a week).
For the past twelve years, I have worked summer and winter at an ESL camp (Korean parents send their kids to academic camps during school breaks – something that I have both felt horrified by and profited by). The camp had been for four weeks and I lived on campus, near a running track. So, every year, I have worked toward 25 km a week on the track. This summer, the camp was shortened to three weeks.

And three weeks is a very manageable time period. I set a goal of 75 km, and made 77km. Upon returning home, I set a three week goal of 80 km and made 80.3km.


At this time, I had some setbacks. Mostly, I was trying to run too fast and had hurt my quads and Achilles tendons. With the advice of friends, I eased off on the speed and suddenly found longer runs comfortable. The third three week goal was 85km and I managed 97 km. I have just finished my fourth three week set; the goal was 100 km and I ran 102 km.


It may seem I just made it, but that is only true due to life events. I had 102 km three days early and if, well, life hand’t gotten in the way, I could have managed 110 km. This is my next goal, although I have an official run on Nov 9 so doing well at that is a possibly-competing goal.
In the just past three week, set I also added some pushups, situps and back arches. I may buy a chin up bar for a doorway in my apartment. I am not yet doing significant amounts of calisthenics but the numbers will improve, I’m sure.  And, my running speed is improving again.


85 kg, here I come – probably in February.

155 km in six weeks. I’m taking a break.

September 7, 2014

If you love the content here, you’ll find, well, different content, but also by me and more frequently, at Creativiti Project.

 

Through the spring, I hiked pretty consistently on the hill- locally called a mountain, but tiny – with my dog and pumped a little iron along the way.  I love the little ‘health clubs’ on the paths.  I got my chin up reps up to more than 20 in four sets.  Not great, but a great improvement.

In the summer, I went to Gangwondo and met some friends and taught some biology.  I also took advantage of the surprisingly cool temps and great running track to work on 75 km in three weeks.  When I returned home, I set a new goal – 80 km in three weeks – and have just completed it.

I like the time frame.  It is easy to see the end point and stay motivated.  I can also, and definitely will this time, take a break between three-week periods.  I need the break.  At halfway of the second set, I was ahead of schedule but as the second week finished, I experienced great cramps in my right leg.  As they eased, I had cramps in my left leg.  Throughout the six weeks, my right Achilles tendon has been aching.

There was a point in the fourth week that I felt great.  A stoplight would change and I was a distance away from the crosswalk and I would float effortlessly to the crosswalk and across.  It felt wonderful.

For the last ten days, though, the only feeling has been grim determination to finish in any way.  At the beginning, I watched my stats as my time decreased even as the distance increased.  Greater distances felt better and better. At the end, I have had to restrain myself.  Late last week, I went a little too fast -not fast at all, but too fast, and had to stop at 2.7 km of what should have been 5.4 or more kilometres.  This week, I have managed a steady 8-9 kph while in the second week (of six) I was faster than 10 kph.

This is Sunday of a long weekend.  Chuseok.  After Chuseok, I will set a new three week goal. The three days off should allow me to recover.  I hope.

90km?