Welcome to my new readers...

Alright, before I get to my training details today, I'd like to welcome my new readers. Last week I joined the social networking cult phenomenon known as Facebook. If you have no idea what I'm talking about, sorry, but I'm not explaining it here, Google it!

Anyhow, Facebook allows you to feed your blog (I'm assuming through RSS, or something similar), to your profile for all to read. I figured this was a great way to continue to pimp my cause, so to those new readers Welcome! First off, go to my main blog site and start from the beginning. http://blogspot.goodwillrunning.com Here's a quick recap to catch you up for now...
I've pledged to raise a bunch of money for the Canadian Diabetes Association through a program called Team Diabetes to honour my dad who suffers from type 1 diabetes...but wait...there's more. I'm not only raising money, but I've also agreed to run the Honolulu marathon in December to promote healthy living, as a big contributor to diabetes is unhealthy living. This blog chronicles my training and fundraising journey. So far you've missed me repeatedly injuring myself until I got a trainer, now it's all good.
The blog entries tend to be informative, entertaining, and extremely humourous all at once...at least, that's what my mom tells me. For those of you who have heard this story before...it's okay, because I know you love hearing it over and over again!

Here's the deets for today's run...
Outdoor - 2 degrees - wind NEN @ 15 km/h
Warmup - 5:00 - .33 miles (1/2 km)
Run - 45:00 - 4.36 miles (7.1 km)
Cooldown - 14:00 - .82 miles (1.32 km)

Since my last entry, I did my cross training and weight training yesterday, Thursday was an off day (for real this week), and Wedneday was speed training (45' Steps for a total of 5.25 miles).

Some of the soundtrack...
Damian Marley - Confrontations
Ben Folds Five - Best Imitation of Myself
The Trews - Montebello Park

Until next time...

Will

A little taste of Summertime...

Awwww Yeah!!!!!

Yesterday was amazing for weather...I've decided I'm really going to love running in warmer weather...there were a ton people out running, roller blading, walking...it really felt like July instead of March.

Anyhow, time to get down to business...I have been running despite what you might have thought due to the lack of updates on the good 'ol blog...you may not know this, but I'm currently on day 11 of a 13 day work stretch...which could turn into a 15 day stretch.

Okay, enough complaining...on to the good stuff. Yesterday's deets...
Outdoor - 16 degrees - sunny
Warmup - 5 mins - .35 miles (just over 1/2km)
Run - 55:07 - 5.45 miles (8.8km)
Cooldown - 12:52 - .84 miles (1.36 km)
When I got home, I did my core training.

This past weekend consisted of a long run on Saturday - 60 minutes at various speeds, plus a warm up and cooldown for a total of aroun 6.5 miles. Followed up on Sunday with my recovery run - 30:00 @ 11:33 to give me another 3.5 miles. Friday I cross trained with a 20 km bike ride which was great. I took my bike in for a tune up afterward and still don't have it back, but can't wait until I do and I can start riding to work again...speaking of work...I've got some to do.

L8r.

Will

3x600 @ 3:20...or as we like to say in English...

Ludacris Speed!!!!

Today is Wednesday, which means another day of speed training. It was 3x600 @ 3:20 w/ 3' rec. Now, what this really means is I warmed up for about 10 mins, then ran 600 metres in 3:20, then back to my 11:33/mile training pace for 3 minutes, then repeated this two more times, then of course I did my cooldown. The total time amounted to 40 minutes on a treadmill and a total of 3.4 miles (5.5 km). I managed to skip my core training yesterday, so when I was done with the treadmill, I did my core training which consists of a buttload of crunches, and back extensions, plus some work on my obliques and lower abs (which still aren't visable underneath my gut...boo hoo) and a lot of work with the pilates ball.

Yesterday I did my 50' @ 11:33, here's the deets...
Outdoor - Belleville - not sure of the temp, but with the wind, it felt extremely cold!!!
Warmup - 4:59 - .35 miles (0.6 km)
Run - 50:01 - 4.75 miles (7.7 km) - average pace was 10:30, still having trouble slowing it down outside!!!
Cooldown - 11:32 - .72 miles (1.2 km)

Some tunes...
Queens of the Stone Age - You Got A Killer Scene There, Man!
Underworld - Born Slippy

That's all for now! L8r.

Will

Yasso 800's...Better late, then never...

Okay, so I'm a little late on my Yasso 800's lesson, but I do have a life away from my computer, and sometimes I find it difficult to bring myself to logon when I'm not at work, or when it's not absolutely necessary. That being said, I did promise you a lesson in the Yasso 800's, so here we go...

Wednesday, I did my first set of Yasso's, which look like they are going to be a big part of my speed training days (Wednesdays). Here's how they work...
You get a good warmup going, then run 800 metres in 4:29, this is a 8:58/mile pace, then walk for 4:29, then repeat for the amount of intervals allotted. Last week I had to do 3 and I managed to get in just over 5km of ground while doing it.

I was invited for dinner at Brock's family farm on Friday, so I moved my X-train/weight day to Thursday, and did my weight circuit, and a very light run instead of a cross-train, and moved my off day to Friday. It's a good thing I ran on Friday, because I skipped Saturday, due to a crazy trip to Ottawa to celebrate St. Paddy's Day...GOOD TIMES!!!! I'm not at all upset I missed Saturday as it was scheduled to be a 30 minute easy run, and I did a lot of walking and standing and beer lifting.

I of course made up for this yesterday on a great run along the Rideau Canal with my friend Bryana...Brock was going to come, but had to work, so he stayed to work at Bryana's apartment...boo to work!!! Anyhow, Bry and I had a great run...it's always great to run in a new location...apparently Ottawa is home to over 300km of trails...lucky!

Here's the deets from yesterday...
Warmup - 4:00 - .21 miles (this was a little longer, cut it took while for my Garmin to sync to the satellites)
Run - 32:16 - 3.18 miles (just over 5km)
Cooldown - 13:09 - .83 miles (just under 1.5km)

I'll try to get some more frequent updates this week.

Will

Mmmmmmm...the sweet sweet smell...

Bar-B-Que!!! Of course, this is not to be confused with Barbecue from the GI Joes.

So I was out for my run this afternoon and finally smelled a bbq grillin' up some good meats...ahhhh...the smells of the season are finally upon us.

Here's the deets from today's run...
Outdoor - 9 degrees - sunny - winds SSW @ 15km/h
Warmup - .34 miles (just over 1/2 km) - 5 mins
Run - 45 mins - 4.28 miles (just under 7km)
Cooldown - 10 mins - .63 miles (just over 1km)
I also did my core (abs) training when I got home.

Here's some tunes...
The Velvet Underground - Rock & Roll
Gorillaz - M1A1
The Clash - Death or Glory

Oh, btw...if you love violent (no gun) war movies be sure to check out 300...awesome...of course if you're not a fan of violence, don't ever watch that movie...ever!!!

Tomorrow we learn about Yasso 800's...see you then.

Will

It's fun to run at the YMCA...

Hey...Hey...Hey Hey Hey!!!

So yesterday I was in Orillia and had to get a run in. Now, I did bring gear to run outside, but of course, being Orillia in winter, they got dumped on with the snow overnight on Saturday unexpectedly. But wait...the plot thikens...Amy and I were staying at a hotel that had a really nice pool, but no fitness centre (go figure), so as per the advice of my Aunt Chris I was off to the local YMCA where they had an indoor track. It's a very nice facility, and if you're ever in Orillia and in need of a good workout, head to the Y on Peter St.

Okay, since I was on an indoor track yesterday with no real way of telling distance without counting everytime I went around (which is just plain crazy!!!) we'll just say that I ran for 30 minutes with 5 minute warmup and cooldown on either side.

Saturday, however, I had my long run - 60' @ 11:33. Here's the deets...
Warmup - 5 mins - .33 miles
Run - 60 mins - 5.15 miles
Cooldown - 10 mins - .7 miles
This gave me a total of 6.3 miles or just over 10km, and I've got to tell you...It felt great...like I could have kept going...I wanted to...but I didn't.

A few tracks...
Talib Kweli and Mos Def - Definition
Lil Zane - Money Stretch
The Postal Service - Nothing Better

Oh, I almost forgot...big props to Brock for making his first post. I knew you had it in you buddy!!!

Time to get back to work. L8r.

Will

Hang 10 for Diabetes - Logo #3 of 3

Here is logo #3 of 3.

Once again, please let us know what you think.

Let us know which one is your favourite...we've already decided which one we like, but we like you to think your opinion counts too!!!

Will and Brock

Shingles, Twisted Knees and a Gross Toe

I've been a bit tardy.

I was suppose to be here a while ago, but I've been held up a bit. I can't remember, but I don't think Will has actually mentioned that I can't run the marathon as planned. He did mention that I got shingles back in November, and it sucks. Tough exercise, i.e. running, that is hard on your body is hard on my shoulders.

Shingles sucks. Look it up sometime if you want to read about something you don't want. At any rate, in about a month or 3 I should be feeling better and no longer be afflicted by this pain in my shoulder. BUT I won't have enough time to train for a whole marathon. So here's the new plan. Walk a marathon for diabetes with my Mum. Trying to turn a shitty situation into a positive. So Will and I are raising a ton of cash, he's shrinking and I'm getting better. There are always more marathons and the point isn't really to run the distance, but raise the money. So here's to Emily and Will's Dad, and I'll start posting about our fundraising and how the campaign is going.

Should be fun.

Hang 10 for Diabetes - Logo #2

Here is the second of three logos!!! Again, please let us know what you think.

Nothing big on the training yesterday...just weight training...pretty boring!!!

Will

Hang 10 for Diabetes - Logo #1

Here is the first of 3 logos.

Let us know what you think!

Hurry Up Spring!!!!

Okay, I'm really getting a little sick of this cold nasty weather. I've been forced to run inside all week...okay, so it' only been 2 days, but it still sucks, and now it's supposed to rain on Saturday which will mean indoor running again.

Anyhow, allow me to switch gears now and talk about something a little more positive...everyone who's ever ran always talks about the weight loss associated with it...now I'm not a big guy...there was a time when I weighed 197 lbs, but I carried it well...so I was told...I still looked like shit without a shirt on though...anyhow, today I weigh 153 lbs and it makes a huge difference. I really realized this difference the other day when I went to get my wedding band re-sized as it's now too big!!! I've been married just under a year and at the time of my wedding last April my ring size was an 8...now it's a 7 1/4...it's a good thing the jeweler offers free re-sizings within 3 years of purchase!!! I just wanted to share that little bit of inspiration with you.

As far as the running goes...I haven't updated the blog since Saturday and I've ran 3 times since. Yesterday was speed training day and the routine was 45' Steps to 60. If you don't know what Steps are, then shame on you for not keeping up to date on my blog...you can find out all about steps in last Wednesday's entry. Here's a brief summary of my last 3 runs...
Sunday - Outdoor - 30 min - 3 miles
Tuesday - Indoor - 40 min - 4 miles
Wednesday - Indoor - 45 min Steps - 4.5 miles

Some Tunes...
Outkast - So Fresh, So Clean (if you ever need an ego boost, throw this track in..."Ain't no one as dope as me I'm just so fresh so clean...")
Arctic Monkeys - When the Sun Goes Down
Earth Wind and Fire - Let's Groove (phats and small remix)

BTW...Brock did design some kick ass logos for Hang 10 for Diabetes. They look great, but unfortunately I can't share them with you until he emails me soft copies...when he does, I'll post them.

Talk soon!

Will

Surf Wax On...Surf Wax Off...

Hello Friends!So this morning, after an intense night of unsuccessfully trying to land the Karate Kid Crane with Brock and Cousin Raymond, much to the ammusement of Amy and Emily; Brock, Emily and myself went for a nice greasy breakfast/brainstorming session.

It was very inspiring and it looks like the first Team Diabetes: Hang 10 for Diabetes fundraising event will be a martini and manicure night for the ladies. We've started to work out the details and we're hoping for mid April as a date, but as soon as we've worked out the details, I'll let you know. As a result of this inspiration, I had a great run today, and Brock has come up with a stroke of genius and finished the Hang 10 logo...he seems very excited, but is making me wait until tonight for the unveiling...I can't wait!!!

Anyhow, here's the deets of my run today...
Indoor (too cold outside) - Treadmill incline of 2
Warmup - 5 mins - .33 miles (1/2 km)
Run - 45' @ 11:33 - this translates to 45 minutes at a pace of 11:33 per mile for a total of 3.9 miles (6.3 km)
Cooldown - .65 miles (1 km)
Some tunes...
Pharcyde - Runnin'
Postal Service - Natural Anthem
k-os - Valhalla

FYI...yesterday like all Fridays was weight training and cross training day so I did my typical weight circuit (which I'll explain fully in a seperate entry), and the arc trainer for 25 mins. My cross training has to consist of a constant rate of 90rpm to get the heart pumping, but it can be pretty much anything...can't wait to break out my bike!!!

That's it for now. L8r.

Will