Search found 4401 matches

by IronColl
Mon Oct 08, 2018 5:31 pm
Forum: Training
Topic: Gym sessions between runs?
Replies: 3
Views: 1564

Re: Gym sessions between runs?

squats, lunges, bridges and planks
by IronColl
Thu Jun 07, 2018 1:31 pm
Forum: Run/Race Reports
Topic: IronColl runs a half in Red Deer
Replies: 6
Views: 4726

Re: IronColl runs a half in Red Deer

Thank you everyone for the replies. I am still amazed that I was able to reach my goal even though physically it didn't feel ideal. Thanks for cheering me on.

Also sorry that I didn't reply sooner.
by IronColl
Thu Jun 07, 2018 1:11 pm
Forum: Injuries and Recovery
Topic: Runners Knee Pain ( PFPS)
Replies: 7
Views: 2626

Re: Runners Knee Pain ( PFPS)

Whatever you are doing, make sure that you are doing it consistently. Doing exercises a couple times a week will not heal you. Doing exercises daily, and even more than once a day for the stretching and foam rolling will speed up the healing process.

Good luck.
by IronColl
Fri May 25, 2018 9:04 am
Forum: Run/Race Reports
Topic: IronColl runs a half in Red Deer
Replies: 6
Views: 4726

IronColl runs a half in Red Deer

This is the report I posted on my blog. My blog has some pictures but not the km splits at the end. Saturday I picked up JWolf at the airport and we drove together to Red Deer. I forget exactly how many half marathons I have run on this course but I think this was going to be about my 10th. I went i...
by IronColl
Thu Apr 12, 2018 4:16 pm
Forum: Training
Topic: I need a speed work refresher!
Replies: 9
Views: 3737

Re: I need a speed work refresher!

The 400s we'll be doing are closer in time to what our hill repeats were (i.e., roughly 2 minutes of hard effort, followed by full recovery). I doubt that I'll be able to run them much faster than 2:15-2:20 (that would be a 5:45/km pace, which is fast for me right now). I think the key is being abl...
by IronColl
Tue Feb 06, 2018 8:56 pm
Forum: Training
Topic: "What everyone gets wrong about endurance training"
Replies: 9
Views: 3626

Re: "What everyone gets wrong about endurance training"

so to simplify it for the average joe, if we were to make an 80/10/10 rule--80% low, 10% medium, 10% high, that'd work for most people. Sounds reasonable. I think it would need to be further qualified to say: 1) That you need to define how you're measuring intensity - is it by HR? Pace? Something e...
by IronColl
Mon Jan 01, 2018 7:26 pm
Forum: Run/Race Reports
Topic: Spirit's Snowdrop Ultra 55
Replies: 7
Views: 3852

Re: Spirit's Snowdrop Ultra 55

Congratulations!!
by IronColl
Wed Dec 20, 2017 12:59 pm
Forum: Nutrition and Weight Management
Topic: Gels?
Replies: 7
Views: 3829

Re: Gels?

ultraslacker wrote:
eme wrote:
ultraslacker wrote:MEC has the best prices.

My favourite are Clif shots, usually.


I never think of MEC for gels. I love the store, but we only have one and it not close to me.


It's worth a trip to stock up. The prices are dramatically better.


Spend $50 and shipping is free.
by IronColl
Wed Nov 22, 2017 9:17 am
Forum: General Running Discussion
Topic: Winter... To run or not to run?
Replies: 10
Views: 3612

Re: Winter... To run or not to run?

To maintain your fitness and muscular adaptations, you need to maintain your runs.
by IronColl
Mon Nov 20, 2017 4:34 pm
Forum: General Running Discussion
Topic: Winter... To run or not to run?
Replies: 10
Views: 3612

Re: Winter... To run or not to run?

If you can handle the treadmill then go for it. I am a fussy winter runner and I will happily spend months on the indoor track or the treadmill. I dislike running in the snow because I have to work that much harder to run slower and I'm usually cold.
by IronColl
Sat Sep 09, 2017 10:06 am
Forum: Nutrition and Weight Management
Topic: Cauliflower Pasta Sauce
Replies: 3
Views: 3413

Re: Cauliflower Pasta Sauce

I would like to try this. I do wonder how nut milk would affect the taste of the sauce though.

You could add flour to the sauce to thicken it before adding the cheese. i actually made mac and cheese from scratch last night!

Great creativity! Although I respectfully disagree about adding pesto. :lol:
by IronColl
Wed Aug 16, 2017 5:46 pm
Forum: General Running Discussion
Topic: On the Water Wednesday
Replies: 2
Views: 1092

Re: On the Water Wednesday

Easy 4km recovery run around the neighbourhood.
by IronColl
Sat Jul 29, 2017 8:29 pm
Forum: General Running Discussion
Topic: Another Hot Saturday
Replies: 3
Views: 1202

Re: Another Hot Saturday

19.7km long run done.
by IronColl
Wed Jul 26, 2017 10:43 am
Forum: General Running Discussion
Topic: Why are we up WEDNESDAY
Replies: 6
Views: 2033

Re: Why are we up WEDNESDAY

What she said.
by IronColl
Thu Jul 20, 2017 2:46 pm
Forum: General Running Discussion
Topic: Now it's THURSDAY
Replies: 2
Views: 974

Re: Now it's THURSDAY

15 min easy, 45 min race pace, 10 minutes easy

2 x 35 min spin classes taught

Tired.
by IronColl
Tue Jul 18, 2017 6:26 pm
Forum: General Running Discussion
Topic: Tuesday
Replies: 2
Views: 1018

Re: Tuesday

Ladder interval workout
by IronColl
Mon Jul 10, 2017 6:56 pm
Forum: General Running Discussion
Topic: (Not so) Melting Monday
Replies: 3
Views: 1233

Re: (Not so) Melting Monday

4km around the campsite with Jake on his bike.
by IronColl
Fri Jul 07, 2017 8:14 am
Forum: General Running Discussion
Topic: Happy WFH Friday
Replies: 3
Views: 1314

Re: Happy WFH Friday

8.7 km with 35 min @ race pace.
by IronColl
Tue Jul 04, 2017 1:14 pm
Forum: General Running Discussion
Topic: 4th of July TUESDAY
Replies: 4
Views: 1375

Re: 4th of July TUESDAY

5.2km this morning then 2 muscle classes. All before 11am.
by IronColl
Mon Jul 03, 2017 4:24 pm
Forum: General Running Discussion
Topic: Hot Monday
Replies: 5
Views: 1345

Re: Hot Monday

10.3 km as 5 X 1 km intervals.
by IronColl
Sat Jul 01, 2017 6:13 pm
Forum: General Running Discussion
Topic: HAPPY BIRTHDAY CANADA, Saturday
Replies: 16
Views: 2888

Re: HAPPY BIRTHDAY CANADA, Saturday

17km long run done
by IronColl
Sat Jul 01, 2017 9:37 am
Forum: General Running Discussion
Topic: HAPPY BIRTHDAY CANADA, Saturday
Replies: 16
Views: 2888

Re: HAPPY BIRTHDAY CANADA, Saturday

That would be great! I'm sure someone will do the math.

I am a few minutes away from heading out for my long run.
by IronColl
Mon Jun 12, 2017 8:51 pm
Forum: General Running Discussion
Topic: Blistering Monday
Replies: 2
Views: 896

Re: Blistering Monday

Net downhill 7.2 km at an easy pace.
by IronColl
Thu Jun 08, 2017 3:50 pm
Forum: General Running Discussion
Topic: Struggling Thursday
Replies: 5
Views: 1348

Re: Struggling Thursday

14.2 km in a very hot 1:32
by IronColl
Tue Jun 06, 2017 9:16 am
Forum: General Running Discussion
Topic: Testing new shoes Tuesday.
Replies: 5
Views: 1521

Testing new shoes Tuesday.

Wore new shoes this morning. My tired legs made them sound very clunky. 4km done while my family was still sleeping.

Go to advanced search