A dusting of snow

This is how my running route looked the other day:

Phase II and the Halifax Waterfront

I started Phase II of the White Plan last week. So the total running time is 21 to 24 minutes per run (vice 10 to 14).

I also moved from running around the track to running down the Halifax Waterfront. I start on the Barrington Street Greenway and make my way along the waterfront to where the Bicycle Thief Restaurant is and then back the way I came. Here are some pictures.

Last week the weather was wonderful.  Today, it was much colder.

 

Cross training on Thanksgiving

In light of my goal of avoiding injury I decided to do at least another week of phase I of the white plan.  So October is of to a steady but slow start.

I decided to go for a bike ride instead of a run today.  It was my longest ride yet, at 12.2km, with a pretty good hill in the middle.


Unfortunately I have no pictures from my ride today.  It was the perfect October day for the bike (or a run), and when I got on the Chain of Lakes Trail I was tempted to keep going further.  But I knew I had a bit of a climb to get back home so didn't go very far.

Since I don't have any pictures from the ride I thought I would put in a couple of my current bike that I took last month.  It is a bit of a rust bucket, but for now it gets me where I need to go.  Although the chain has a tendency to fall off.

Have not decided yet if I will do a third week of phase I or move to phase II.

Jack Daniels' White Plan so far...

 

On Friday I went for a run in beautiful Point Pleasant Park.  Although I don't run here often because it is not a convenient place to get to for me, I recommend it to anyone looking for a great place to run in Halifax.  The paths are gravel and in most spots very wide.  It can get a bit windy along the shore but you can usually duck into the woods for some protection.  The paths also offer a good mix of flat and hills and it is quite easy to stick to the flat portions if you want to.

So after my 8 day lay-off earlier in September I have so far done 4 runs from the White Plan Phase I, so one week worth plus one run.  As far as muscle fatigue and breathing the runs are not very taxing for me.  But once in a while, usually the day after a run, I do feel a slight bit of pain in my previously injured knee.  The pain is not constant, and there was zero pain during this latest run.  So depending on how I'm feeling on Monday I might move onto Phase II.

The way my body feels when I run, if it wasn't for my wonky knee, I'm pretty sure I could handle Phase III or IV of the white plan.  Maybe even the red plan.  Daniels does state in his book that if you don't find the training at Phase I demanding enough, move onto the next phase.



Since I bought my iPod Nano I have been trying out the Nike+ website just because the feature is embedded in the device.  There are some things that I really like about the site so I plan on doing some review and comparison posts about it, Smashrun, and maybe a few other run tracking sites.