Posted in: Challenges, Fitness
By    

The 21 Day Half Marathon Challenge by Seb David [Days 10-13]

*This is a guest post from my friend Seb David who takes us behind the scene of his attempt to go from mildly out of shape to race-ready for a Half-Marathon in only 3 weeks. You can read the first part of the series right here.*

DAY 10 — Friday Oct. 14th

I was sore as hell getting up, and a bit afraid of injuries, so there wasn’t going to be a run that day. I still wanted to keep active and was learning about the wonders of Active Recovery, so I was set on doing some kind of workout. I found a great new exercise to try online called the Bootstrapper. Look it up, it seems easy enough but is a real quad burner. So I combined that with extended-arms Good-Mornings:

50 bootstrappers
50 good-mornings (ext. arms)
40 bs
40 gm
30 bs
30gm
I repeated the 30 bootstrappers and 30 good-mornings 4-5 times until it was REALLY burning.

DAY 11 — Saturday Oct. 15th

I was still sore but I wanted to at least try to run a little bit, just to keep my stride alive, if you will. So I did a quick run:

Distance: 3.82km
Time: 18:31
Average Speed: 12.48km/h

I wasn’t sure how long I’d run when starting out, but my joints were a bit on the tender side and my legs were heavy as hell, so I came back home and did some more bootstrappers and good-mornings until everything felt nice and pumped and then called it a day. So two pretty easy days in a row… the next one would have to be a big one to make it worthwhile!

DAY 12 — Sunday Oct. 16th

And it was.

Distance: 20.44km (!)
Time: 1:48:47
Average speed: 11.27km/h
Music: Laurent Wolf in the mix podcast

So yeah, I basically ran a half-marathon, minus a few hundred meters. My average speed is quite low, and I’m confident I’ll beat that by a significant margin, because of the following factors:

– I ran in the morning (I always run in the afternoon or even evening, which I’m trying to change since the race in in the am)
– I ate 2 fruits and a piece of toast, and had a glass of water for breakfast prior to my run. So not much fuel to burn.
– There was some gnarly-ass epic hardcore wind blowing RIGHT IN MY FACE for half of the run. I’m talking about real tree-destroying wind here, branches everywhere. And the worst part: it started progressively dying down just before I turned back and started heading the other way. I could tell because of the waves in the Lachine Canal along which I was running… so yeah, the added resistance was significant, I can tell you that much.

A dry run in more ways than one, then. Gives me a bit of mental practice as well as being a hell of a workout at the same time. I kept active and walked around for most of the day after that, so the blood kept flowing. Before bed, I put a bag of frozen peas on my knees, to try and reduce potential inflammation. Good news, also: no major blisters or problem areas. I am going to tape my nipples, though: cool weather and constant friction don’t do them any good, haha!

DAY 13 — Monday Oct. 17th

Which meant that today, I didn’t feel all that sore! My left knee was giving me a bit of a talking-to when going down stairs, but nothing major. My left hamstring as well, but other than that, life is peachy. Didn’t want to push my luck so I didn’t run today, instead I decided to just punish my quads by doing about 250 bootstrappers, 50 at a time with brief rests in-between. That got the blood flowing for active recovery, while mostly working my quads which were not really sore, and sparing my hamstrings a bit while stretching them at the same time. Perfect combo for an easy day.

Food intake has been pretty good lately, smoothies and healthy food without going crazy. I don’t have the time or the inclination to become real anal about it, but I am watching what I eat and try to keep it quality. 3 meals a day, nothing too fancy.

That’s it for now, I’m now well into the last week before the race, and I feel reasonably confident. I plan on doing a hard day tomorrow and Wednesday, and then TAPER (meaning lighter and lighter workouts) for the 2-3 days leading up to the race, to be completely rested for the main event.

email
"PS. Ever feel overwhelmed when trying to reach your goals? Watch my TEDx talk to learn how to stop slowly killing yourself while accomplishing more. https://www.youtube.com/watch?v=-M9i3-QhWzg&t=565s"
Posted on : 19, Oct 2011

28 Comments

  • Hey man, .This was a terrific web page for such a difficult subject to talk about. I look forward to reading extra great posts like this one particular. Thanks

  • Greetings I am so glad I found your webpage, I really found you by error,
    while I was researching on Bing for something else, Anyways I am
    here now annd would just like to saay thaznks for a remarkable post and a all round exciting blog (I aso love the theme/design),
    I don’t have time to go tthrough iit all at tthe moment but I ave
    bookmarked it andd allso addded inn our RSS feeds, so when I have time I wiol
    be back to read a gfeat deal more, Please do keep up the superb
    job.

    Feel free to visit my webb blog; Visual MLTD Coupon code

  • Thanks in support of sharing suhh a good thought, article is good, thats why i have read it entirely

    my web blog … Save up to 20% on Pendleton with MLTD Coupon code (Valerie)

  • If after your 1st month or even inside the first couple of months, if
    your not making any money, you will receive a full refund.
    You should leave questions and be open to suggestions.
    How can your customers understand that you simply are selling a product or
    providing a service if you are doing not advertise.

    my site – referencement naturel

  • Above all, a cup of soup. Swimming for 30 minutes of best diet pill that really works rope skipping is simple in principle
    but difficult in practice for a fabulous body. Drinking ample amount of food,
    at least to eat fast foods and avoid boredom. Looking for weight
    loss issue. Use one best diet pill that really works as the time to achieve fast weight loss, the sweat,
    and / or starving.

  • Highly energetic article, I loved that a lot.
    Will there be a part 2?

    My page; ที่พักนครนายก

  • Hello there, You have done an incredible job. I will certainly digg it and personally recommend to my friends.
    I’m confident they’ll be benefited from this web site.

  • Just imagine short sleeves and baggy trousers for men and long sleeves
    and long skirts for women. Look for a shoe that will provide
    comfort and at the same time supports your need for the type of game you are playing.
    While these types of hoops obviously require more work to install, which can always be hired out to any general laborer, by the way,
    most people favor them because they offer a lot more stability
    and an authentic game experience.

  • make income publishing weblogs and forums.

    my page; forum exchange

  • Thanks to my father who stated to me concerning this webpage,
    this webpage is truly awesome.

  • Hey I know this is off topic but I was wondering
    if you knew of any widgets I could add to my blog that automatically tweet my newest
    twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you
    would have some experience with something like this.
    Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

  • I like the valuable info you provide in your articles.

    I’ll bookmark your blog and check again here regularly.
    I am quite certain I’ll learn many new stuff right here!
    Good luck for the next!

    my homepage: pawn shops open on sunday in springfield mo

  • Superb, what a web site it is! This blog provides valuable facts
    to us, keep it up.

  • Thank you, I have just been searching for info about
    this subject for ages and yours is the best I’ve came upon so far.
    However, what concerning the bottom line? Are you positive in regards to the
    supply?

    Review my blog :: how to fix a loose tooth

  • There’s definately a great ddeal to know about this issue.
    I love all thee points you hafe made.

  • Gutters – To prevent or lessen the possible impact of a winter freeze, gutters should be cleared of debris and flushed out with a
    garden hose. However, you may also need a mason as per the recommendation of the Dallas roofer if home chimney is damaged to a major extent
    in terms of bricks and mortars. re able to get the contacts of as a minimum
    three roof repair trades-people, you can get in-tuned and address
    your problem for.

  • News that can be read on newspapers or seen on televisions often contains car
    accidents. Compensation for your injuries is one thing but knowing that
    justice can be rightly served is priceless. If you are
    sure and you have made up your mind that you are going to plead not guilty but the lawyer has their
    mind set on a plea bargain, that is not the right lawyer to handle
    your case.

  • Very good article. I definitely love this site. Stick with it!

  • Wow I love this! Haave you witnessed thi escort seo post!Takke
    a look at this article on escort seo – youtube.com,!

  • Very nice blog post. I absolutely appreciate this site.
    Thanks!

  • Wow! At last I got a web site from where I can in fact obtain valuable facts regarding
    my study and knowledge.

  • A lot of traditional board games are played online, as well as some people want the skill sets essential
    to win. There are also some online flash games than enable you to play free of charge, however, not totally because some actually set certain limits like
    charging you fees as a way to acquire a certain weapon or unlock a particular gaming feature.
    ) If you are looking for dvd cheats to the Sony Play – Station, Play –
    Station Two, or Sony Play – Station Three, PLEASE READ FURTHER.

    Here is my web page: Colossatron Massive World Threat Hack (https://www.Facebook.com/)

  • hermes scarves outlet hermes kelly bag imitation gold bfdjezld

  • The virgin group even offers a website that enables news update, blog amongst others.

    Fb right now now has tens of millions of subscribers from all around the world.
    What if you turned up to Facebook everyday with the same attitude and the same
    approach, how successful do you think you’d be.

  • Hi there Dear, are you actually visiting this site daily, if so afterward you will definitely get
    nice know-how.

  • Thank you for every other informative web site. The place
    else could I get that type of info written in such a
    perfect method? I have a project that I am simply now running on, and I’ve
    been at the look out for such information.

  • However, on the other side you do not want to be left wondering what is
    happening with your new home. This series of games is hugely popular and challenges you
    to build a railway company and compete directly with other
    companies to turn the best profit and become the market leader.
    If they are up before your contractors are done, the contractors might open them up to get a little light.

    my page … jurassic park builder cheats (https://www.facebook.com/)

  • I have been exploring for a little for any high quality articles
    or blog posts on this sort of house . Exploring in Yahoo I eventually stumbled upon this website.
    Studying this info So i’m glad to express that I’ve an incredibly
    good uncanny feeling I discovered exactly what I needed.
    I so much for sure will make sure to do not omit this website and provides it a
    glance on a constant basis.

So, what do you think?