Mon. Dec. 22, 2008 - Sun. Dec. 28, 2008

Mon. Dec. 22, 2008- We were storm-stayed at a friends house for the past 2 days, and finally made it home today. We both went on a 9 km run and felt good. We also did some core exercises because we didn't do them yesterday.

Tues. Dec. 23, 2008- Tomorrow is christmas eve, so I figured that I was due to start my christmas shopping. Dad got out of the hospital today, and Leslie and I ran 6 km and did core exercises.

Wed. Dec. 24, 2008- Christmas eve; we both did 12 km today. My calf has been bothering me a bit, but i have been icing, massaging, and taking motrin quite regularly.

Thurs. Dec. 25, 2008- We had a great Christmas; we went tobogganing for an hour.

Fri. Dec. 26, 2008- 8 km today, and core exercises my calf is feeling pretty good.

Sat. Dec. 27, 2008- We did 12 km today, Leslie's knees are feeling pretty good.

Sun. Dec. 28, 2008- The power was out today because it was so windy. We expected the power to come on, but it didn't until 11 pm. So we ran outside when it was dark, using our cars headlights so we could see the ground! (Now thats commitment!)

Total:
Laura: Running: 53 km Core: 4 x routine
Leslie: Running: 53 km Core: 4 x routine

Dec. 15-21, 2008

Monday- We both ran an easy 9 km, Leslie ran inside on the treadmil while Laura ran outside.

Tuesday- We had soccer practice for an hour and a half and then did core. Leslie also did the exercices given by her personal trainer.

Wednesday- We ran an easy 10 km. Leslie is feeling really strong.

Thursday- Off.

Friday- SNOWDAY!! Today we ran an easy 8 km and did core. Again, Leslie did both sets of exercices.

Saturday- We ran an easy 10km on the treadmil.

Sunday- We were snowed in at a friends house for a couple days and we were unable to run today.

Totals: Laura: Ran: 37 km Core: 2x routine Soccer: 1.5 h
Leslie: Ran: 37 km (on treadmil) Core: 2x routines Soccer: 1.5 h

Mon. Dec. 8, 2008 - Sun. Dec. 14, 2008

Dec. 8, 2008- We had a TON of homework this week, so we did not have a lot of time for easy runs or cross training.

Dec. 9, 2008- We had our first soccer practice today for 1 1/2 hours.

Dec. 10, 2008- I went on a 5 km run and felt good, even though I went pretty easy. Leslie ran on the treadmill for 1 hour; she felt pretty good as well.

Dec. 11, 2008- We had our semi formal today, which was LOTS of fun!

Dec. 12, 2008- We went to a birthday party and prepared for everybody to come to our house tommorrow.

Dec. 13, 2008- Today was the end-of-year meetings for huron perth, it was a lot of fun and productive at the same time!

Dec. 14, 2008- Everybody left our house, we went to go see Ben's curling tournament, he won!

Total:
Laua: Running: 5 km Soccer: 1 1/2 hours
Leslie: Running: 1 hour on treadmill Soccer: 1 1/2 hours

December 1- 7, 2008

Monday- Leslie went to physio today just to do a check up on her knee, and it turns out she has minor tendonitis. They said it was extremely mild and if she took the rest of the week off it would be healed.

Tuesday- We both took today off.

Wednesday- We both took today off.

Thursday- Laura went on a 7 km run and Leslie went on an hour long bike ride.

Friday- Both Leslie and Laura went on an hour long bike ride, which felt good and hard but we were slightly sore afterwards.

Saturday- Our BIRTHDAY PARTY! We both took today off.

Sunday- We planned to go on a run with Emily Yungblut but the weather conditions were far too poor and so we decided to also take today off. So far both of us are feeling good with the time we have taken off.

Nov. 24, 2008- Nov. 30, 2008

Mon. Nov. 24, 2008- We went on a 5 km run today. I was feeling pretty good, but I'm thinking that some time off will help my calf to fully heal.

Tues. Nov. 25, 2008- We did 7 km and core, and a lot of homework.

Wed. Nov. 26, 2008- We went to the workout, where we didn't do too much, do to Jr. Nationals this weekend.

Thurs. Nov. 27, 2008- We had today off.

Fri. Nov. 28, 2008- Today was our 17th birthday!! It was pretty fun, we didnt do much because of the race tomorrow, but we did go for a 5 km run.

Sat. Nov. 29, 2008- Jr. Nationals. Neither of us had a good race at all; we are both very dissappointed with the results and are looking forward to taking a quick break, then having a better track season. I did not feel good, and Leslie's knees were hurting during the warm up, but not so much during the race.

Sun. Nov. 30, 2008- Leslie went to see her physiotherapist who told her that she is not supposed to stretch for a couple of days, or run until this weekend. For a couple of days, I am not going to run either. I am planning to bike quite a bit though.

Total:
Laura: Running: 39 km Core: 1 x routine
Leslie: Running: 39 km Core: 1 x routine

November 17-23, 2008

Monday- We ran 8 km in a complete blizzard.

Tuesday- We did core and ran an easy 6 km, again through a blizzard.

Wednesday- We did the usual warm up and strides and then did some 1 km loops. Laura was feeling good and Leslie was feeling a little tired but otherwise good.

Thursday- We just did core today.

Friday- SNOW DAY!!!! We ran an easy 5 km.

Saturday- Because of yesterday's huge snow storm we were unable to make it to London for the workout, and so we did a similar one at home. This includes a 20 min. warm up, strides, 1 km repeats, more strides, and a cool down. We both felt really tired afterwards and Leslie had a bit of trouble breathing. Leslie knee was a sore afterwards and we think this is from running hard through slippery conditions.

Sunday- We ran 6 km and did core. Leslie also did her exercises from her personal trainer. Her knee a little tender today, but feeling much better.

Totals: Laura: Ran: 53 Core: 3 x routine
Leslie: Ran: 53 km Coe: 4 x routines

Mon. Nov. 10, 2008 - Sun. Nov. 16, 2008

Mon. Nov. 10, 2008- Leslie and I both went on an 8 km run today. I felt pretty good, my calf still acts up occasioinally, so I am going to try and get rid of that.

Tues. Nov. 11, 2008- We ran 6 km and did core exercises.

Wed. Nov. 12, 2008- The workout wasn't too hard because of OTFAs this weekend. We both felt pretty good.

Thurs. Nov. 13, 2008- I ran 5 km and did core exericises, while Leslie ran 6 km and did core exercises. I also went to badminton practice for 1 1/2 hours.

Fri. Nov. 14, 2008- We didn't go on a run today as we had the club dinner, which was TONS of fun!

Sat. Nov. 15, 2008- We ran 5 km in the rain, before driving to Toronto in a blizzard; we were very happy that we went down the night before!

Sun. Nov. 16, 2008- OTFAs!!! I felt good before the race, and like OFSAA, I wasn't too happy with my place! Leslie is progressing nicely, and says that her knee felt pretty good, but her back was a little sore. The cold/ wet weather seemed to particularily affect me, as I did not feel so strong. Our team didn't do very well overall either; but we had lots of fun and are looking forward to nationals!

Total:
Laura: Running: 49 km Core: 2 x routine Badmiton: 1 1/2 hours
Leslie: Runninr: 50 km Core: 2 x routine

Nov. 3-Nov. 9, 2008

Monday- Today we went on a steady 12 km run together. It was a quick pace, Leslie dropped off part way through but caught up at the end. Laura felt sick afterwards Leslie felt okay but tired.

Tuesday- We went on an easy 8 km run and did core. Leslie's left knee is slightly sore so she tried wearing a brace for her run which seemed to have no effect.

Wednesday- At today's workout we did a combination of 1km loops and hills. We both felt tired.

Thursday- We did core and went to badminton practice. Leslie's knee is still bothering her a little.

Friday- Today we ran an easy 6 km.

Saturday- Laura ran the tracking workout, while Leslie only participated in the warm up.

Sunday- Laura went on an easy 8 km run, while Leslie decided to take a day off to promote healing. We both did core.

Totals: Laura: 62 km Core: 3 x routine Badminton: 1 h
Leslie: 40 km Core: 3 x routine Badminton: 1 h

Oct. 27, 2008 - Nov. 2, 2008

Mon. Oct. 27, 2008- We both ran 6 km today.

Tues. Oct. 28, 2008- We did core exercises, and I got a massage.

Wed. Oct. 29, 2008- The workout was a little chilly. We did a warm up and strides, Leslie did a tempo and speed work, while I only did the speed work. I didn't feel very good. We finished with strides and a cool down.

Thurs. Oct. 30, 2008- Leslie went on a 7 km run, while I ran 6 km. I am feeling much better.

Fri. Oct. 31, 2008- I went on a short and easy run to keep my legs moving and I did some strides.

Sat. Nov. 1, 2008- OFSAA! I felt okay for my race, my time was 10 seconds faster than it was at pre ofsaa, I'm not too happy with my place though; but, i had fun. Leslie did a workout there, she felt pretty good.

Sun. Nov. 2, 2008- We did a 6 km run and core exercises today. Plus, Leslie did her personal trainer exercises. We are both very keen for OTFA's and nationals!

Total:
Laura: Running: 49 km Core: 3 x routine
Leslie: Running: 47 km Core: 3 x routine

October 20-26, 2008

Monday- Today we went on an easy 5 km run. Both of us felt tired.

Tuesday- Today the entire Sr. Girls XC team from G.D.C.I. went on their first run together, which was nice and long overdue. We went 7 km with the team, and a warm up/cooldown from our house to the meeting point. Then we came home and did core.

Wednesday- We took it easy today and did 5 km with some strides.

Thursday-WOSSA!!!! Both of us were slightly nervous, it appeared Laura was more nervous but Leslie was having greater difficulty eating and sleeping. Once the race started we were both fine. Leslie had an excellent start and apart from falling Laura did too. Both of us are happy about the way we ran, Leslie was extremely dissapointed afterwards, although she finished better than she had predicted. Laura placed 3rd and is moving on while Leslie placed 13th. Our team got 4th place which was exceptional considering our lack of preparation. Then we went to the badminton club at our school and played for 1.5 hours.

Friday-Today we had off.

Saturday- Today was the Halloween workout. It was a lot of fun, although, Leslie thinks the costume contest was rigged. Just kidding. Anyway, we started with our normal warm up and stride drills. Then we did a tempo, followed by some speed work, and a cool down. Afterwards we both felt very tired but thought the workout went well.

Sunday-We both did an easy 6 km and core and Leslie also did the core exercises given to her by her personal trainer.

Totals: Laura: Ran: 49 km Core: 2 x routine Badminton: 1.5 hours
Leslie: Ran: 49 km Core: 3 x routine Badminton: 1.5 hours

Mon. Oct. 13, 2008 - Sun. Oct. 19, 2008

Mon. Oct. 13, 2008- I ran 8 km today while Leslie rested as she is still sore.

Tues. Oct. 14, 2008- Leslie ran 5 km, her calf was tender. I ran 6 km, and we both did core exercises.

Wed. Oct. 15, 2008- HP tomorrow! Leslie ran an easy 5 km, while I ran a total of 6 km.

Thurs. Oct. 16, 2008- Conference was today; I won by 20 seconds and was happy with that. I felt pretty good, my legs were a little sore. Leslie got 5th which is what she expected. Also, our senior girls team won which was an unexpected surprise. I also played badminton for an hour today.

Fri. Oct. 17, 2008- We ran 5 km today to keep our legs loose.

Sat. Oct. 18, 2008- The workout today was pretty hard. It was cold out and my legs felt a little stiff.

Sun. Oct. 9, 2008- We ran 7 km with our senior girls team. I felt good, and Leslie's calf feels a lot better due to lots of massages. We both did core today, and Leslie also did her personal trainer exercises.

Total:
Laura: Running: 55 km Core: 2 x routine Badminton: 1 hour
Leslie: Running: 45 km Core: 2 x routine

Oct. 6-12, 2008

Monday-Today we did an easy 8 km. Both of us felt just okay and we went slowly.

Tuesday-We did an easy 7km, and were sure to include a long, steady hill for preparation for thursdays course. We also did core.

Wednesday- Laura went to the workout in London and did a moderate workout with drill strides and a long cool down. Leslie was felling very sick so she stayed home from school and rested all day.

Thursday- PRE-OFSAA!! Laura got 13th, she felt okay but her legs were sore. Leslie got 43rd, which she wasn't to thrilled about, but she had a bad start and was still feeling sick, so she wasn't surprised with her result. Leslie was commenting on her right calf afterwards and that it felt "crampy" on the cool down. This may be due to her brace?

Friday-We both had today off. Leslie's calf was still hurting her but she didn't think much of it.

Staurday-We did a warm up, tempo, stride drills, and then some speed work, with a quick cool down. Laura felt good, Leslie felt tired and her calf was bothering her on the speed stuff, but otherwise felt good.

Sunday- Laura ran an easy 6km, and we both did core. Leslie decided to take today off as a precaution with her shin. Currently she is R.I.C.E.ing it.

Totals: Laura Ran: 58 km Core: 2 x routine
Leslie: Ran: 52 km Core: 2 x routine

Mon. 29, 2008- Sun. Oct. 5, 2008

Mon. Sept. 29, 2008- We both ran a steady 12 km today. Laura felt pretty good, while Leslie felt good but a little sore.

Tues. Sept. 30, 2008- Our school had its annual walk-a-thon today, where the whole school walks 12 km to our old public school. We ran half the distance and biked the other half. We also did core exercises today.

Wed. Oct. 1, 2008- We had a good, but wet, workout today. Both Leslie and I felt really good.

Thurs. Oct. 2, 2008- Our school decided not to go to the meet at Springbank at the last minute, but we went anyway. I got 3rd and felt okay, much better than she has felt in the races of the past couple weeks. Leslie ran the warm up, and we both did core exercises.

Fri. Oct. 3, 2008- Leslie ran 8 km, while I ran 7 km. I felt good.

Sat. Oct. 4, 2008- We had a tough workout today. My legs were tired by the end, but my breathing was pretty good. Leslie felt good.

Sun. Oct. 5, 2008- I ran 6 km today, while Leslie ran 7 km. We both did core exercises, and Leslie also did her personal trainer exercises.

Total:
Laura: Running: 67 km Core: 3 x routine
Leslie: Running: 63 km Core: 3 x routine

September 22-28, 2008

Monday- Today we ran a steady 12 km, then were needed to help out at an elementary school meet rabbiting and turtling. So we ran the senior races, which were a lot faster than we thought they would be. So in total today we did about 15 km. During the 12 km we both felt good, by the end our lungs hurt a little bit, but otherwise we felt fine. Leslie went to physio and was told that she had much better control compared to last year at this time and that she looked a lot stronger.

Tuesday- Both of us ran an easy 6 km and did core. We felt surprisingly good considering yesterday.

Wednesday- We did a warm up and strides followed by 3x hill-trifica. Then 3x 2km partner-relays. Laura felt strong and Leslie felt good as well.

Thursday- A new season of Survivor starts today!! We did core and went on an easy 6 km run.

Friday- We had today off.

Saturday- First we did a warm up and British Bulldog strides, which were a lot of fun. Then we did a 4 km tempo. Leslie felt not at all strong. Next we did 8 stride drills. Laura did a fast 2x 1km next while Leslie only did 1.5x 1km. Then we went on a cool down.

Sunday- Today we did an easy 6 km and core. Leslie also did her exercises from her personal trainer.

Totals: Laura: Ran: 61 km Core: 3x routine
Leslie: Ran: 61 km Core: 3x routine

Mon. Sept. 15, 2008 - Sun. Sept. 21, 2008

Mon. Sept. 15, 2008- We both ran a moderate 8 km today and both felt pretty good.

Tues. Spet. 16, 2008- We both did core today, as well, Leslie did an easy 3 km to keep her legs moving.

Wed. Sept. 17, 2008- We had a fun and easy workout today. We began with a warm up, played flags, and finished with 5 partner relays of the pond loop and a cool down.

Thurs. Sept. 18, 2008- We raced at Fanshaw. Laura got 11th, which she was not very happy about. She felt tired and out of breath for the whole race and hopes that she feels better in the future. Leslie got 19th, which she was very happy about. Also, we both did core exercises.

Fri. Sept. 19, 2008- Laura went on a 5 km run to maintain her mileage and keep her legs moving. She felt pretty good.

Sat. Sept. 20, 2008- We watched Katie's race and she did very well! We then went to the workout, where we did a warm up, (Leslie also did another shorter warm up with one of the new kids) and diagonal drill strides. We then did a 14 minute tempo followed by 5 x 3 minutes running hard, with a 1 minute recovery between each. Laura felt good.

Sun. Sept. 21, 2008- Today we ran 6 km and did core exercises.

Total:
Laura: Running: 48 km Core exercises: 3 x routine
Leslie: Running: 46 km Core exercises: 3 x routine

September 8-14 2008

Monday- Today we did a steady 8km instead of the original steady 10 km because we were both feeling tired from the past couplke days.

Tuesday- With the school we did a warm up, 5x800m repeats, stair suicides, and a cool down. In total it was about 6 km. We also did core.

Wednesday- After our warm up and stretching, Laura did a 5 km tempo while Leslie did a 4 km. Then we did our core drill strides and 5x2min hard running with a minute break of easy running in between. We both felt good, but Leslie's muscles felt cramped.

Thursday-Both of us did core and ran 6 km. Leslie's quad hurt a little bit. Then we went to our school's Grade 9 dance.

Friday- We took today off.

Saturday- Leslie went on a bike ride, her leg felt only okay not great. Laura did a warm up, british bulldog strides,(she improved from last time because she wasn't first out again) a 4 km tempo, and 3xtri-hills, then strides, and a cool down. She felt good on the tempo but not so much on the hills.

Sunday-Both of us did core. Leslie went on an hour biked ride. Her leg is feeling much better everyday. Laura went on a 6 km run. She felt tired and her calf really hurt.

Totals: Laura: Ran: 54 km Core: 3xroutine
Leslie: Ran: 34km Biked: 1.5 hours Core: 3x routine

Mon. Sept. 1, 2008- Sun. Sept. 7, 2008

Mon. Sept. 1, 2008- We ran a steady 12 km together today. Laura used her new puffer and it helped a lot! Leslie's ankles hurt.

Tues. Sept. 2, 2008- We both ran 6 km and did core exercises. Leslie felt good.

Wed. Sept. 3, 2008- Laura got her G2 today! We began the workout with a 20 minute warm up and 4 strides. We ran hard for 4, 3, 2, then 1 minute with 1 minute easy between each. Laura felt really good. We then did diagonal core strides. Laura ran another 4, 3, 2, 1, while Leslie did a 3, 2, 1. Leslie also felt good. We finished with strides and a cool down.

Thurs. Sept. 4, 2008- We ran 8 km and did core exercises.

Fri. Sept. 5, 2008- We had today off.

Sat. Sept. 6, 2008- We began with a warm up and strides. Laura ran 3 x 2 km at tempo pace, while Leslie ran 2 x 2 km as well as an extra km. We did diagonal core strides. Laura was feeling okay, not great. We then did a fast 2 km. We finished with strides and a cool down.

Sun. Sept. 7, 2008- We ran with the University of Windsor, who were in Goderich for the weekend, so we ended up running 12 km which is a little more than we were suppossed to. Laura felt good though. We also did core exercises.

Total:
Laura: Running: 66 km Core: 3 x routine
Leslie: Running: 66 km Core: 3 x routine

August 25-31

Monday- We both went on a steady 8 km. Leslie's ankles hurt a bit so she had to walk some of it.

Tuesday-Both of us did core and Leslie did a half hour pool run so as to take the pressure off her knees and ankles. Laura's calf hurt a lot today.

Wednesday- We did a warm up and strides, followed by a 8 min tempo run for Leslie and a 10 min tempo run for Laura. The we did 6 new diagonal stride drills followed by 3 min fast run then 1 min slow x 3. Leslie felt really good on the last part! Then we ended with strides and a cool down.

Thursday- We both did core and Laura went on an easy 8 km run while Leslie did a 45 min pool run again to help her joints heal.

Friday- Leslie went to her personal trainer in Waterloo today. She got a new workout which she found to be much harder than her original. She was exhausted by the end of her appointment.

Saturday- This was Katie's last official workout with the club :( We did a warm up and then played British Bulldog instead of doing strides. This was a lot of fun. Next we did a 10 min. tempo, 6 diagonal stride drills, 2x 3 hill loop, and a fast 600m followed by a cool down. Leslie was feeling very tired throughout the workout. Then we went to a Simple Plan/Metro Station/Faber Drive/Cute is What We Aim For concert which was awsome!!

Sunday-Leslie had the early shift at work. She is extremely tired and sore!! Both of us did core and Laura went on a 6 km run and Leslie did a 40 min. pool run.

Totals: Laura: Ran: 50 km Core: 3 x routine
Leslie: Ran: 36 km + 1h 45 min in pool Core: 3 x routine + other exercises from Pt

Mon. Aug. 18, 2008 - Sun. Aug.24, 2008

Mon. Aug. 18, 2008- We were at camp Olympia for this week. Today we did a fast 200 m, 400 m, 600 m, 600 m, 400 m, and a 200 m. It was warm today, but Laura felt good.

Tues. Aug. 19, 2008- We went on a hard 7 km run. We also played 45 minutes of soccer. We are both feeling good, but tired.

Wed. Aug. 20, 2008- We did hills today where we did partner relays. We also went kayaking for an hour.

Thurs. Aug. 21, 2008- We ran tomorrow's race course, which is a hilly 4 km.

Fri. Aug. 22, 2008- We had the race today. Laura didn't want to push her calf too hard, but it felt good so she went hard. We also had a running/ kayaking/ swimming race today. Leslie was really tired afterwards.

Sat. Aug. 23, 2008- We went on a moderate, hilly 7 km run before heading home.

Sun. Aug. 24, 2008- Laura went on an easy 6 km and did core exercises. Leslie ran in the pool for 1 hour.

Total
Laura: Running: 33 km Core: 1 x routine Soccer: 1 hour Kayaking: 1 1/2 hours
Leslie: Running: 33 km Soccer: 1 hour Kayaking: 1 1/2 hours Pool run: 1 hour

August 11-17

This week we were in Brantford at a badminton camp. Generally we played for 7 hours a day with coaching. Laura's shin was bother her as well as Leslie's ankles, but we figure this was just from standing on the hard gym floor all day. We had lots of fun and are hoping to go again.
On saturday Laura went for a 10 km run and Leslie's ankle was still bothering her so she went on a conservative 5 km. We go to Olympia tomorrow.

Mon. Aug. 4, 2008 - Sun. Aug 10, 2008

Mon. Aug. 4, 2008- We both swam in the lake for 2 hours and played 45 minutes of badminton. Laura also went on a 45 minute bike ride.

Tues. Aug. 5, 2008- Leslie ran 6 km while Laura went on a 1/2 hour bike ride. We both did core exercises.

Wed. Aug. 6, 2008- Laura went on a 2 hour bike ride, while Leslie ran 10 km, running 2 km easy, 6 hard, and finishing with 2 easy km. Leslie felt good, but was tired during the last couple kms.

Thurs. Aug. 7, 2008- Leslie went for a 1 hour bike ride, she is sore from yesterday's run. We both did core exercises and swam in the lake for 2 hours.

Fri. Aug. 8, 2008- We swam in the lake for 3 1/2 hours, we are really tired.

Sat. Aug. 9, 2008- Leslie's knees (specifically her left) has been hurting her, so she rested.

Sun. Aug. 10, 2008- Laura did core exercises. We then left for badminton camp in brantford. We will get back Friday night, then leave for Olympia on Sunday, where we will stay until the following Saturday.

Total:
Laura: Bike: 3 hours 15 minutes Core: 3 x routine Swimming: 7 1/2 hours Badminton: 45 minutes

Leslie: Bike:1 hour Running: 16 km Core: 2 x routine Swimming: 7 1/2 hours Badminton: 45 minutes

July 28- August 3, 2008

Monday- Laura went on a 7 km run and Leslie went on an 8 km run. We both felt good.

Tuesday- Both of us did core and practiced badminton for an hour. Leslie went for a long swim in the lake and Laura went on a half hour bike ride.

Wednesday- We did a warm up and strides. Leslie isn't racing this weekend so she did 1.66x the 3-hill loop. Then both of us did 4x 300m downhill fast runs. Then we did 4 strides and a cool down. Leslie was a little tired by the end of the workout and Laura felt good.

Thursday- Leslie's knee has been bothering her a bit so today she went on an hour long bike ride, and a long swim in the lake, along with her core exercices.

Friday- Laura went on a 5 km run. Leslie missed her run and had an appointment in London then went to Exceter to pick up Katie and drive to Toronto.

Saturday- Laura ran the 3000 m and did not have a great race. Her breathing was her biggest difficulty. When we got home Leslie felt bad about missing yesterdays run so she went on a Hard hour long bike ride.

Sunday- Both of us did core and Leslie went on a 6 km run and her knee was really bothering her so she's trying hard to help it with ice.

Totals: Laura: ran: 27 km biked: 0.5 hour core: 2x routine badminton: 1 hour
Leslie: ran: 28 km biked: 2 hours core: 3x routine badminton 1 hour

Mon. July 21, 2008- Sun. July 27, 2008

Mon. July 21, 2008- We had some family at our house today.

Tues. July 22, 2008- Leslie went on a 7 km run and did core exercises. Laura went on an 1 hour 15 minute bike ride and did core exercises.

Wed. July 23, 2008- Laura went to the Fowler clinic and was told that she does not have a stress fracture and that her leg is coming along nicely. Laura ran the 3000 m at RCLDS as well as the 4 x 400 m. She did not feel very well.

Thurs. July 24, 2008- Leslie went on a 1 1/2 hour bike ride and did core exercises. Laura also went on a 1 1/2 hour bike ride and did core exercises.

Fri. July 25, 2008- We played badminton for 30 minutes, Leslie went on a 40 minute bike ride and did her exercises. Laura went on a 1 hour 15 minute bike ride.

Sat. July 26, 2008- The main part of Leslie's workout was 4 x 150 m at 800 m pace, followed by an 800 m time trial, and a 200 m time trial. Laura ran a fast 400 m, 300 m, and 200 m, then an 800 m going fast on the straightaways and moderate on the turns. She finished off the main part of the workout with 6 x 50 m. Laura's legs were sore from earlier this week, so she was relieved that the workout went smoothly.

Sun. July 27, 2008- Leslie went on a 45 minute bike ride and did her exercises. Laura went on a 1 hour 15 minute bike ride. We both did core exercises. Leslie is feeling tired and stiff.

Total:
Laura: Running: 17 km Biking: 5 hours 15 minutes Core: 3 x routine Badminton: 1/2 an hour

Leslie: Running: 17 km Biking: 3 hours Core: 3 x routine Badminton: 1/2 an hour

July 13- 20, 2008

Monday- We both went on a quick run before we left for white water rafting. we had to leave earlier than we expected so we had to hurry on our runs. Leslie ran 6km and Laura ran 5km.

Tuesday- We went running in Algonquin Park and got eaten alive by bugs. The trail was really good and slightly challenging. We ran about 7 km.

Wednesday- Today we went white water rafting. It was a lot of fun, but by the end of the 5 hour experience we were all really tired.

Thursday- We drove home today which took about 10 hours. Once we got home Laura went on an hour long bike ride and Leslie went on a run.

Friday- Laura went on a bike ride that lasted an hour and a half. Leslie had an important soccer game tonight that would decide which team would go into the finals. She scored two goals and was exhausted by the end because we had no subs.

Saturday- Warm up, 4 strides, Leslie then ran a 400m, 8oom, then 4x400m, Laura ran a 400m, 800m, 440m, 800m, 400m, and another 400m. Then we did 200m accels; Laura did three and Leslie did two. The we did drills, strides, and a cool down. It was really hot. Leslie felt good, but tired. Leslie did her exercises.

Sunday- Laura went on an hour and ten minute bike ride, and we both did core.

Totals: Laura: Ran: 22 km Biked: 3h 40min. Core: 1 x routine
Leslie: Ran: 28 km Soccer: 2hours Core/all other exercises: 2 x routines

Mon. July 7, 2008 - Sun. July 13, 2008

Mon. July 7- Laura went on a 2 1/2 hour bike ride. Her calf was hurting her from the workout, so she is going to bike a lot this week so that her calf can hopefully fully heal. Leslie played a hard soccer game. Leslie did her exercises everyday this week.

Tues. July 8- Laura did core and a 1 hour bike ride. Leslie took the day off.

Wed. July 9- Laura went on a 1 hour bike ride, before we went to Bayfest to see Fergie.

Thurs. July 10- We had a busy day and no time to go on a run.

Fri. July 11- Laura went on a 1 hour bike ride. Leslie went to Waterloo to see her personal trainer.

Sat. July 12- We began the workout with a warm up and 4 strides (and an organized stretch!).. We both did a 600 m, 400 m, Laura did a 1200 m, we both did a 400 m at 3000 pace. Everybody then did 4 x 50 m which simulated the start of a race. We did 6 x 150 m accels in place of strides and then a cool down. Laura's calf wasn't bothering her at all!

Sun. July 13- Laura went on a 6.5 km run with Katie, while Leslie and Charlette biked with us. We had a great supper with the Andersons and Steve!

Total:
Laura: Biking: 5.5 hours Running: 16. 5 km Core: 1 x routie
Leslie: Soccer: 1 game Exercises: 7 x routine Biking: 1/2 an hour Running: 10 km

June 30 - July 6, 2008

Monday- Leslie went on a hard 45 min. bike ride. We went body surfing at the beach today, which is suprisingly exhausting. Leslie had a soccer game that night.

Tuesday- Laura did core and Leslie did all her other exercises.

Wednesday- The workout for Laura was a long warm up, partner relays, she only did 200ms, and a cool down. Leslie was feeling sick so she only did the warm up.

Thursday- Laura went on an 1h and 45 min. bike ride, and had a massage. Shye also did core. Leslie had physio, a massage, and came home and did her exercises.

Friday- We coached Lil' Tykes today. Laura went on a 50 min. bike ride, and we both practiced badminton for about an hour.

Saturday- We did a warm up, strides, 2x3oom, Laura did a 6oom, 1x300m, 4x200m, team shuttle strides, and a cool down. Leslie felt tired but very good.

Sunday- Laura did core and Leslie did all of her exercises.

Totals: Laura: ran: about 20 km core: 3xroutine bike: 2.5 hours
Leslie: ran: 16 km core/exercises: 7 x routine soccer: 2 hours bike: 1 hour

Mon. June 23, 3008 - Sun. June 29, 2008

Mon. June 23, 2008- We had our English exam today. We spent a lot of time studying for our our chemistry exam.

Tues. June 24, 2008- Our chemistry exam was today, it was our last exam.

Wed. June 25, 2008- The Snow Birds came to Goderich today! Leslie got a blood test; she also went to the Fowler clinic where she got a J brace and more execises to do.

Thurs. June 26, 2008- We went swimming today, and did core exercises. Leslie did her personal trainer exercises and her new Fowler exercises. Laura went on a moderate 50 minute bike ride.

Fri. June 27, 2008- Leslie went on a 4 km run with her J brace. She felt okay, her leg was a little cramped due to the brace, and her shin hurt a little. Laura went on a 5 km run, she felt good, but a little tired. We also went swimming for a bit. Laura went on a 45 minute bike ride.

Sat. June 28, 2008- We went to the workout in London. We did the warm up and strides, Laura then did a 400m, 600 m, paced a 400m, 400 m, and a 600 m. She felt tired. Her calf wasn't bothering her during the workout. She then did drills, strides, and a cool down. Leslie did an accel, and a cool down.

Sun. June 29, 2008- Laura went on a 30 minute bike ride. Her calf is a little sore when she runs, whcih she is NOT very happy about. Laura also did core exercises.

Totla:
Laura:
Running: 15 km Biking: 2 hours Core: 2 x routine

Leslie:
Running: 8 km Core : 1 x routine

June 16 - 22, 2008

Monday- This week has been all about studying...a lot. Today we went to school, afterwards got Physics help until 5:30 pm.

Tuesday- Pretty much the same thing as yesterday but instead of Physics we did Chemistry. Leslie did her exercises.

Wednesday- Prepared for our History exam tomorrow.

Thursday- History exam. Laura got a massage. Leslie did her exercises, but couldn't do the last bit because her knees and ancle were really acting up. Also prepared for Physics exam tomorrow.

Friday-Physics exam. Played soccer for an hour and a half, very intense.

Saturday- Studied Chemistry and English to the point where I don't want to look at another book again. Leslie did her exercises and again had to skip some due to her knees.

Sunday- Went for a long swim, very tiring. Worked and studied.

*Laura's leg has been feeling a little better, but she has been experiencing shin pains.

Totals: not a lot at all :(

Walker Log

Monday- Had a soccer practise after school and a rec. league game at 7 pm.

Tuesday- Soccer Huron Perth at GDCI! We got second! Then we came home and did core. Plus Leslie did her other exercises.

Wednesday- The workout was warm up, strides, 4x 600m, strides, and cool down. Leslie went to Canada's Wonderland today with her school. She got to go on the new ride Behemoth (twice) and got really nervous about it.

Thursday- Laura ran an easy 5 km. Today was our school's Athletic Banquet, we both got a bunch of awards including, Girl's XC MVP (Laura), and Badminton MVP(s) (Leslie and Laura). Leslie did her exercises.

Friday-OFSAA regionals... Laura ran the 1 500m. She got 8 th and her time was 4:50. Her calf was very sore. Leslie had to wake up early for soccer practice before school, & she coached "Little Tikes" for 2 hours that night.

Saturday- Today Laura ran the 3 ooom and got 3rd, with a time of 10:29. Her calf was sore, and she thought it was a hard race. She went to Katie's house for supper that night. Leslie did her exercises.

Sunday- Leslie had soccer practice, while Laura did core and massaged her calf.

Total: Laura: Ran: about 27 km Soccer: 5 hours Core: 2x routine
Leslie: Soccer: 9 hours Core: 1x routine Physio Exercises: 3x routine

Mon. May 19, 2008 - Sun. May25, 2008

Mon. May 19, 2008- Leslie had soccer practice for 1 1/2 hours, then played a soccer game, scoring 3 goals! Laura went to London where she worked on her pacing. We started the workout with a warm up and 4 strides. I then did a 400 m, 800 m, 1200 m, and then a 400 m. Laura wasn't feeling very good. We then did drills, 4 strides, and a cool down.

Tues. May 20, 2008- We had 2 games of soccer today. We won both of them, so our team is ranked first from huron perth going to WOSSAA next week. We both did core exercises.

Wed. May 21, 2008- Since I have WOSSAA tomorrow, I did an easy 7 km and 4 strides.

Thurs. May 22, 2008- I ran the 1500 m today. I didn't run a very smart race, but my time was about 4:55 minutes, which I was satisfied with. I saw my physiotherapist today. She gave my some stretches to do, and told me to massage and heat my calf, which is still sore.

Fri. May 23, 2008- I ran the 3000 m today. Katie and I worked very well together and ran a smart race. My time was 10:34 minutes, which I am happy about, but I am looking forward to getting it faster!

Sat. May 24, 2008- I had a very good workout in London today. We started with a warm up and 4 strides. Katie and ran with Beth, which worked out really well. We did a 400 m, 600 m, 400 m, 600 m, 400 m, 600 m, at 3 000 m goal pace. I felt really good. We then did a relay. I did 3 x 400 m. I was a little tired by the end of the workout! I then did drills, strides, and a cool down. Leslie went to see a therapist/personal trainer in Waterloo. So she now has a bunch of exercises to do.

Sun. May 25, 2008- Laura did core exercises before we both went to soccer practice for 1 hour.

Total:
Laura: Running: 41 km Core: 2 x routine Soccer: 3 hours
Leslie: Core: 1x routine Soccer: 5.5 hours

May 12-18 2008

Monday- We had a soccer tournament at school today, plus a soccer game that evening for rec. league. Laura then ran 6 km. Leslie has benn extremely sick the past couple of days.

Tuesday- Frist day of HP '08. Laura ran the 3 000m in 11:47 min. and felt good. Leslie stayed home from school today, but she was able to see Katie and Emily. Steve and Katie came back to our house afterwards for dinner, and Steve checked out the Rail Trail.

Wednesday- Second Day of HP '08. Laura ran the steeple in 5:25 min, which was a HP record. She also ran the 1500m in poor conditions, and her time was 5:05 min. Leslie sat out in the rain and cheered her on, although she is still feeling VERY sick.

Thursday- Laura ran 7 km and did core after going to soccer practice. Leslie slept the entire afternoon, which helped her feel better.

Friday- Laura had today off, and Leslie went driving with her Driver's Ed. instructer.

Saturday- The group in London did warm up and strides, followed by a 400m, 800m, 1200m, 800m, and 5x300m accels. Laura didn't feel too good.

Sunday- Laura went on a 6 km run and both of us did core. Today was the firtst day of the flea market, and it was pouring rain!

Totals: Laura: ran: about 47 km Soccer: 3 hours Core: 2xroutine
Leslie: Soccer: 2 hours Core: 1x routine

Mon. May 5, 2008 - Sun. May 11, 2008

Mon. May 5, 2008- We had soccer practice for 1 1/2 hours after school. We then had a soccer game. Leslie got a goal, and Laura got an assist. Laura then went on a steady 8 km run when she got home.

Tues. May 6, 2008- We played two soccer games, one was against Katie's team. We won both our games, 6:0 and 7:1. We had our last dance class of the year after school today. Laura went on a 8 km run, and is a little tired.

Wed. May 7, 2008- We had soccer practice in the rain after school, Laura had to leave early to go to the workout. There weren't very many people at the workout. We started with a warm up and 4 strides. We then did 6 hills, then a 2 km, 2km, and 1 km. Laura felt pretty good, but a little tired. We finished with drills, strides, and a cool down.

Thurs. May 8, 2008- We attended St. Anne's 2nd Mini meet. It was cold in the morning, but really heated up in the afternoon, and was a little windy. Laura ran the 1500 m in a time of 5:07 min. Laura also ran the 4 x 400 m with Leslie. It was close between our team and Madill (Emily's school, she was in this race too). Goderich ended up winning by 1 second, Emily and Leslie were both their team's third runner, Laura was the fourth runner. Our times were both approximately 1:05 min. Leslie and I went to the dress rehersal for our dance recitals which are this Saturday.

Fri. May 9, 2008- Laura went on a 6 km run, and tried to catch up on some sleep.

Sat. May 10, 2008- Leslie came to the workout with me to visit with everybody. The workout began with a warm up and 4 strides. We then did 2 x 200 m, just to figure our pace out. I then did 3 x 1000 m, at 3000 m goal pace. This was followed by 3 x 400 m at 1500 m goal pace. I am tired, but happy with my workout. I had to leave early, so I just finished with a cool down. Leslie and I then went to the Blyth theatre where we performed in our dance recital. We had to do the second recital later that night.

Sun. May 11, 2008- Laura went on a 7 km run. Her left shin was bothering her, but she thinks that it is her tight calf. She is getting it looked at soon. Laura also did core exercises. Leslie has not been feeling well for the last couple of days.

Total:
Laura: Running: 61 km Soccer: 5 hours Dance: 2 hours Core: 1 x routine
Leslie: Running: 5 km Soccer: 6.5 hours Dance: 2 hours

April 28 -May 4 2008

Monday- We had soccer practice today after school. Laura also went on a steady 10 km run.

Tuesday- We had a soccer tournament at our school today. Laura played two games and Leslie only played in one because she had an appointment in London. Laura then ran 7 km, and did core. We both had dance.

Wednesday- Laura woke up early and went on a 10 km run before school. Right after school we headed off to Niagra Falls for Ofsaa Badminton. We went on a super long walk to see Niagra Falls at night.

Thursday- We won all 3 of our matches!!! The last one was very hard, but we played the best we've done all season. This means that we are in A Flight!!

Friday- We lost 2 matches today, which put us out. They were extremely hard. We ended up in 8th place, which Laura and I are fairly happy with.

Saturday- At the workout in London Laura did a warm up and 4 strides, followed by 400m, 1 200m, 400m, and 1 200m. Then she did 4x300m, with drills, strides, and a cool down to finish off.

Sunday- Laura went on a 12 km run. We both did core and had soccer practice. Leslie played badminton for an hour.

Total:
Laura: Running: 51 km Badminton: 6 hours Soccer: 4.5 hours Dance: 1 hour Core: 2 x routine
Leslie: Badminton: 7 hours Soccer: 3.5 hours Dance: 1.25 hours Core:1 x routine

Mon. April 21, 2008 - Sun. April 27, 2008

Mon. April 21, 2008- We had badminton practice for 1 1/2 hours today.

Tues. April 23, 2008- WOSSAA badminton! Leslie and I WON girls doubles, so we will be advancing to OFSAA next week! We played about 5 matches in total, but they were hard. Laura rolled her ankle, but it isn't too bad. Leslie practiced some soccer, and we both went to dance.

Wed. April 24, 2008- Laura went to the workout in London, where we began with a warm up and 4 strides. Laura did 7 hills, then did an 800 m, 800 m, 400 m, 800 m, 800 m. Laura is a little tired form yesterday. She then did 4 x 200 m. We finished with a cool down. Leslie practised some soccer. We went to the YMCA and played badminton with some people from GDCI and Saint Anne's for about 2 hours.

Thurs. April 25, 2008- Laura was a last-minute entry into the 3000 m race in Strathroy. She was a little tired from last night's workout, but she finished 3rd in a time of approximately 11:04 min. When she got home, she ran an easy 4 km so that she doesn't get stiff. Leslie went to soccer practice, which was 1 1/2 hour long.

Fri. April 26, 2008- We had badminton practice for 1 1/2 hours. Laura then went on a 5 km run, and found it a little difficult to breathe in the humidity. Laura's ankle does not hurt any more.

Sat. April 27, 2008- Leslie left for a soccer tournament in Windsor this morning, while Laura went to a 10 km road race. Laura is still a little tired, but felt pretty good while running the race, even though it was humid. After her race, Laura did a cool down, and drove to Windsor for the soccer tournamnet. Leslie got to play 3 games today, while Laura arrived in timew to play the last one. Our team then got some supper and played some laser tag.

Sun. April 28, 2008- We played 2 soccer games today, and made it to the semi-finals of our pool. We are going to catch up on some sleep!

Total:
Laura: Running: 37 km badminton: 8 hours soccer: 2 hours
Leslie: Badminton: 8 hours Soccer: 4.5 hours

Monday- Today Leslie had her operation to put the screw in her mouth done. It hurt... a lot. Laura's shin in hurting.

Tuesday- Leslie had to take 24 hours off of all "strenuous activities", but she did do core, along with Laura. So she just rested today. Laura went to soccer practice after school.

Wednesday- We woke up early to go to badminton practice. Then we had another one after school (both for an hour and a half).

Thursday- Today was Huron Perth Badminton (conference). It was a long day, but Laura and I Won GOLD!!!

Friday- We had soccer practice right after school, and then badminton practice after that. Laura didn't run today because she had it off.

Saturday- At the practice in London, they did a warm up and 4 strides to start out with. Then 8x400m repeats, partner relays: 4x400m. Then to finish off: drills, strides, and a cooldown. Laura's leg felt better as the workout went on. Leslie played soccer for an hour. We both played badminton for about an hour and a half.

Sunday- Leslie went for a run on the beach and trail. Her knees hurt a lot. She also practiced soccer. Laura ran 5 km and Steve came up to Goderich.

Total: Laura: Ran: 17 km Core: 1 x routine Soccer: 1.5 hours Badminton: 8 hours
Leslie: Core: 1 x routine Soccer: 3 hours Badminton: 9 hours

Mon. April 7, 2008 - Sun. April 13, 2008

Mon. April 7, 2008- Laura went on a steady 12 km run. The inside of her left calf muscle hurt a little. Leslie went on a 10 km bike ride.

Tues. April 8, 2008- We had a badminton tournament in Mitchell today. We played girls doubles, and although we had some close games, we ended up winning! We have Huron Perth badminton next week. Laura's calf was still hurting a bit. Laura did core exercises before going to modern dance class. Leslie went to hip hop class, as it is not as hard on the joints as modern. Laura ran 5 km on the treadmill. She is tired!

Wed. April 9, 2008- We had an early morning badminton practice for 1 hour. We had soccer practice after school where we ran a lot. Laura could not get a ride to the workout after school, but she did a similar run. She started with a warm up, then progressed to d0 5 big, steep hills, jogging down them as her rest. She then did 7x1 km repeats, and finished with a cool down. Laura's leg is still bothering her a little.

Thurs. April 10, 2008- We had a short soccer practice after school. Our dad was in a car accident with our BMW today, but it wasn't too bad. Basically, it was the other driver's fault and his vehicle was more damaged than ours. Ours has about $2500 damage to it, and will be completely fixed in 6 weeks. (It was lucky that Leslie and I got to drive it last weekend!) We then had badminton practice for 2 hours. Laura is pretty tired, and her leg is worrying her a little, so she took today off running.

Fri. April 11, 2008- Badminton practice was after school today, for 1 1/2 hours. Laura decided to take today off as well, so that her leg can feel better. Leslie is doing the 30 hour famine at her school (where you stay overnight and don't eat to raise money for charity). During it she played a lot of badminton!

Sat. April 12, 2008- Practice was at STA, we did a long warm up, then 4 strides. Laura then did 10 x 300 m repeats. Katie, Emily, and I had a difficult time trying to hit the right pace. We then did 2 x 1200 m tempos. Our pacing was getting better by the end of the workout. We then did 4 x 150 m accelerations, drills, and a long cool down. Laura felt tired, as she has not done speed work in a long time. The famine went to 6:00 pm and Leslie went on a walk and played some more badminton. She also did lots of dancing over the past two days.

Sun. April 13, 2008- Laura went on an easy 7 km run. Her leg seems tight and still hurts a little. We both did core exercises. We have a lot of homework due, so we were very busy. Leslie went on a run to see how her knees felt. At first they didn't hurt, but at about the 1 km mark they began to hurt a lot! So she decided to do a quick 1 km to work on her cardio. She also went on a walk.

Total:
Laura: Running: 50 km Core: 2 x routine Badminton: 6.5 hours Soccer: 2.5 hours
Dance: 1 hour
Leslie: Core: 2 x routine Badminton: 9.5 hours Soccer: 3 hours Dance: 3 hours Biked: 10 km

Mon.March 24, 2008- Sun. March 30, 2008

Mon. March 24, 2008- Laura' knees were hurting today. She tried to do some of her run, but didn't get very far.

Tues. March 25, 2008- We had badminton practice for 1 1/2 hours after school. We then went to soccer practice for 1 1/2 hours. We then went home and did core exercises. Laura didn't go to dance class. She felt good on her 8 km run.

Wed. March 26, 2008- We did not have a workout today. Leslie practiced some badminton, and we got ready for tomorrow's tournament in Stratford.

Thurs. March 27, 2008- We left at 7am for the badminton tournament. Leslie and I played girls doubles, and although we won all of our matches, our team placed 2nd overall, which is still really good. We got home at 5:30pm, we had a quick supper and did core exercises before going to badminton practice for 1 1/2 hours. Laura ran her 10 km on the treadmill. She ran at a relatively fast pace, and felt a little tired, but good.

Fri. March 28, 2008- We had today off. Laura is a little stiff, but is feeling good.

Sat. March 29, 2008- Laura went to the workout, where she started with a long warm up and 4 strides. She did 6 x 200 m hills, going hard up them and jogging down. We then did 6 of the "long" hills, afterwhich we ran a relatively fast 2.25 km. Laura felt good, but tired. We finished with drills, strides, and an extra-long cool down.

Sun. March 30, 2008- Leslie and I went with our badminton coach to Woodstock for a tournament that consists of Western Ontario teams. We had some close games, but were undefeated and won! Our teacher says that she has never had a team win at Woodstock for as long as she has been teaching! We got home at about 8:30pm. Laura wanted to do a run and core exercises, but her parents said that she was too tired, but parents always know best!

Total:
Laura:
Running: 29 km Badminton: 6 hours Soccer: 1 1/2 hours

Leslie:
Badminton: 6 1/2 hours Soccer: 1 1/2 hours
*Leslie is getting very frustrated with her lack of running. Is there anything she could do instead?

March 17- 23, 2008

March 17- 23 /08

Monday- Today we had a free day to explore Hong Kong. We did lots of shopping and we went to a zoo and saw some pandas!

Tuesday- We flew back home today. In total the flying time was about 15 hours. We loose 12 hours, so we were very jet-lagged! We got home really late.

Wednesday- We didn't go to school today because we were so tired. We slept most of the day and unpacked.

Thursday- We went to school and told everyone stories of our trip. We had badminton practice for 3 h. By the end of it we could barely stand, we were so exhausted. We both went on a little run to get back into the routine.

Friday- Today was the road race. Overall I think it went well. Laura did really good and she was pleased with her time. Leslie knee was hurting really bad. She was extremely dissapointed with this. But we were both happy to see that we didn't loose a great deal of strength from going to China for 12 days. Afterwards we went bowling with the group which was lots of fun!!

Saturday- We had today off. We both were very stiff from yesterday's race!

Sunday- Both of us did core. Laura went on a 6 km run, but her knees were really starting to bug her. Leslie decided not to go on a run because her knee is bruising and is slightly swollen. She put lots of ice on it and we'll see how it feels later.

Totals: Laura: Running: 14 km Core: 1 x routine Badminton: 3 h
Leslie: Running: 9 km Core: 1 x routine Badminton: 3 h
(and bowling for an hour :)

March 10 - March 16

Mon. March 10, 2008- We went to the Forbiden City in Beijing today, as well as a local school, pearl shop, and tea house. Laura didn't feel well after lunch, and ended up passing out. She is okay now, but we don't know what caused it.

Tues. March 11, 2008- We did some early morning Tai Chi, and Leslie played some badminton! We then flew to Xi'an (She-ahn), where we went to a museum, and then to dinner. Laura was VERY worried at how little running she has done on this trip.

Wed. March 12, 2008- We saw the Terra-Cotta Soldiers, learned some caligraphy, and went to a Tang Dynasty Show. We were very tired.

Thurs. March 13, 2008- We flew to Shanghai today, where we went to the Jin Mao Tower (China's largest building) and saw an awesome acrobatics show.

Fri. March 14, 2008- Today we went to the Jade Buddha Temple, a silk factory, a market, and on a night cruise of the Huangpu River.

Sat. March 15, 2008- We flew to Hong Kong today and explored.

Sun. March 16, 2008- We travelled to Victoria Peak, which is over 1 500 feet high. We then went on a boat tour of the fisherman's village, followed by shopping at a local market. Part of our group got separated on our way to another market, but we found our way. We watched the "Symphony of Lights" of the buildings along Hong Kong's harbour.

Total:
A lot of walking!

Walker Log

March 3-9 2008

Monday- We did a steady 12 km outside, but it was super windy and we were exhausted by the end of it! Leslie's knee felt pretty good.

Tuesday-We had badminton after school for an hour and a half. Then we can home and did an easy 8 km outside. Laura went to dance class for 1 h. And we did core.

Wednesday- The practice in London was pretty easy today because it was super icy out. So we had to be really catious. We did the usual warm up and strides before the workout. Then we did 4x1 km, and 2x600 m which were supposed to be fast, but couldn't be because of lots of black ice. Then we did drills, strides, and a cool down. It's nice that this wasn't a super hard workout so we can prepare to get up early tomorrow.

Thursday- Our first Badminton tournament of the year! It went really well. Katie's team looked strong and our doubles team won! When we got home we seriously had to pack for China!

Friday- We left at about 3:00 AM! The plane ride was about 15 h in total.

Saturday- We haven't been able to get a lot of running done, but we're walking plenty!

Sunday- Still enjoying Beijing!

Total: Laura: Running: 31 km Core: 1 x routine Badminton: 6.5 h Dance: 1 h
Leslie: Running: 31 km Core: 1 x routine Badminton: 6.5 h

Walker Log

Mon. Feb. 25, 2008 - Sun. March 2, 2008

Mon. Feb. 25, 2008- Laura ran an early morning 8 km, as we are left right after school to go to a Spice Girls Concert! It was tons of fun. Leslie had an extrmely sore throat that prevented her from getting much sleep. So she didn't go on a run today.

Tues. Feb. 26, 2008- Laura ran 6 km outside, while Leslie ran it on the treadmill. Leslie is still not feeling very good. We both did core exercises, and Laura went to modern dance class. Leslie may have to stop taking it, under the advice of her physio therapist.

Wed. Feb. 27, 2008- We had an early morning badminton practice. We had to leave school early as we are going to get our orthodics adjusted. Laura was very happy about this, as her orthodics have been hurting her a lot since she got them adjusted a couple of weeks ago. This is why she hasn't been wearing them very often. For the workout, we started with a warm up and 4 strides. We did partner relays, where we ran 5 x 650 m. We then did a fast 1.25 km. Laura felt good, and keen for the races this weekend. We finished off with drills, 4 strides, and a cool down. Leslie still felt a little sick.

Thurs. Feb. 28, 2008- We both went on a 6 km run outside, before going to badminton practice from 5 pm - 8 pm. We did core exercises when we got home. Laura felt good, but a little tired, as we had a lot of homework to do that night. Leslie's knees were hurting.

Fri. Feb. 29, 2008- We had today off, and we packed for the races this weekend.

Sat. March 1, 2008- We drove to Toronto to compete at OTFA's at York University. Laura ran her 1500 m today. She was happy with her race, though, she wishes that she had more competition in her heat to push her pace.

Sun. March 2, 2008- Laura woke up at 1:30 am and her side really hurt. She spent most of that night getting tests done at the hospital. It turns out that she has an infection. (She just needs to take some medication to get rid of it). It had stopped hurting by this morning so she was still able to race! Leslie ran a smart race, coming 2nd in her heat. She is just getting back into racing, and was happy with her result. Laura also ran a smart race, coming 1st in her heat, in a time of 10:45 min. (approximately). Part of this was due to the 200 m track, that she could maintain a sense of pace and movement. She also liked the banked turns of the track. Laura felt really good and was happy with her time, as it is a good starting point for the upcoming Track season! Both Leslie and Laura are excited and keen to run her next race.

Total:
Laura: Running: 44 km Core: 2 x routine Badminton: 4 hours Dance: 1 hour
Leslie: Running: 30 km Core: 2x routine Badminton: 4 hours

Walker Log

Feb.18-24, 2008
Monday- Today, we both did a steady 13 km outside. Both of us felt good.
Tuesday- We did core and we both had to run on the treadmill late at night because we were busy doing something. Leslie ran a very fast 8 km because Laura needed the treadmill as soon as possible. Laura did dance, but Leslie was advised to skip this week by her physiotherapist due to her sore knees.
Wednesday- We woke up early to go to Badminton practice for an hour and a half. For the workout in London we did a warm up as usual and 4 strides. Next we did our tempo, which was 3 loops (about 3.75 km). Then we did 3x1 km fast. Laura felt pretty good. Leslie felt good, she had a bit of a stomach ache in the beginning but enjoyed the run. The we did drills, 4 strides, and a cool down.
Thursday- Both of us did core. Leslie is getting bad blisters again on her arches, so she took today’s run off. Laura ran an easy 9 km outside. Then we went to Badminton Club for an hour and a half.
Friday- Today we did an easy 5 km outside. Leslie felt okay.
Saturday- For the workout we began with a warm up and strides. This was followed by 2 long hills, by running hard up and over the hill and easy coming back. Then we did a 2.25 km loop. We did 2 more hills and another 2.25 km. Leslie ran with Katie for the whole workout, which was nice to have someone at her pace. To finish we did strides and a cool down.
Sunday- We both ran an easy 8 km outside, and did core.

Totals:
Laura: Running: 65 km Core: 3 x routine Badminton: 3 hours Dance: 1 hourLeslie: Running: 56 km Core: 3 x routine Badminton: 3 hours

Feb. 11, 2008 - Feb. 17, 2008

Mon. Feb. 11, 2008- It was a snow day today! We did a steady 11 km on the treadmill. Laura felt good and Leslie's knees felt pretty good.

Tues. Feb. 12, 2008- Laura ran 6 km outside, while Leslie ran on the treadmill. Leslie's knees hurt a little. We also did core exercises and went to dance class.

Wed. Feb. 13, 2008- We had a badminton practice before school for 1 hour. We went to the London workout after school, where we began with a warm up and 4 strides. Our tempo was just over 4 km. Laura felt pretty good. We then did 3 hills. Leslie felt pretty good as well. We then did drills, strides, and a cool down.

Thurs. Feb. 14, 2008- We ran 6 km and did core exercises before going to badminton practice. Laura felt good. Leslie felt okay, she went to physio as well.

Fri. Feb. 15, 2008- It is really slippery outside, so Laura ran on the treadmill too. We both felt good.

Sat. Feb. 16, 2008- The workout was run by Mr. Yungblut and Mrs. Barry. We began with a warm up and 4 strides. We did a 2.25 km tempo, followed by a 3 minute rest off of the last person. We then did 1 km, rest, 1 km, rest, then another 2.25 km tempo. Laura felt good. Leslie found it a little hard to breathe, but otherwise felt good. We finished with drills, 4 strides, and a cool down.

Sun. Feb. 17, 2008- Laura ran her 6 km on the treadmill, as it is really icy outside. Leslie did hers on the treadmill, her knees felt pretty good. We also did core exercises.

Total:
Laura: Running: 56 km Core: 3 x routine Badminton: 2 1/2 hours Dance: 1 hour
Leslie: Running: 56 km Core : 3 x routine Badminton: 2 1/2 hours Dance: 1 hour

Walker Log

Feb. 4-10 2008

Monday- Today both of us did an easy 8 km. Leslie ran on the treadmill and Laura ran outside.

Tuesday- FOG DAY! We got today off school because of fog. So we went to the YMCA and played Badminton for 2 hours. When we came home we went on an easy 6 km and did core. Leslie went to Physio. today. It went pretty good, much better than last week.

Wednesday- We had to get up early today for a morning Badminton practice that was about 1 1/2 long. Leslie did an easy 10 km on the treadmill. She had to cut it short because her knee was hurting. Laura ran 11 km, some of it inside as well as outside.

Thursday- We had Badminton practice today as well, but this time it was after school. It was also an hour and a half. Leslie ran 5 km on the treadmill because her knees/shin was bothering her. Laura ran the full 6 km. We also did core.

Friday- We had today off.

Saturday- Time trials!! We got to London late because the driving was so bad, but we still got our warm up and strides in. The time trial was the 4.622 km loop as usual. It seemed to go pretty well, but Leslie knows there is definately room for improvement... and Steve, we loved the prizes! Laura felt pretty good.

Sunday- We did an easy 6 km and core. We also had to run infront of our church as part of the sermon. Laura's knee was bothering her a bit today, so she did an easy run.


Total:
Laura: 46 km Badminton: 5 h Core: 3 x routine
Leslie: Ran: 47 km Badminton: 5 h Core: 3x routine

Jan 28, 2008- Feb 3, 2008 Log

Jan. 28, 2008 - Feb. 3, 2008

Mon. Jan. 28, 2008- We ran a steady 12 km. Laura felt good, even though the footing wasn't very good. Leslie tried to see how her knees felt, but it didn't go so great so she ended up walking a couple of kilometers.

Tues. Jan. 29, 2008- We had our biology exam today. It went pretty well. We played badminton for 1 1/2 hours. We went on an 8 km run when we got home. Leslie also went to modern dance class today, but didn't do some of the exercises that would strain her hamstring or knees. We also did core exercises today.

Wed. Jan. 30, 2008- We went to get our orthodics aqdjusted before practice. It was pretty cold, so we didn't stand around a lot in the workout. We did a warm up and 4 strides. We did 3 continuous hill repeats, running hard up it and jogging down. We then did 6 x just over 1 km. We would run hard up the hill, then easier down the hill. Laura felt good. We did 4 strides and a cool down.

Thurs. Jan. 31, 2008- P.D. Day (No School!) Laura felt good when she ran 8 km outside. Leslie's knee really hurt. She could only get a couple of kilometers in on the treadmill. We also did core exercises. We played badminton for 1 hour.

Fri. Feb. 1, 2008- Snow Day! Laura ran 5 km and felt good even though the conditions were not that good. Leslie's knee felt okay, so she ran 5 km on the treadmill. We tobogganed for a couple of hours.

Sat. Feb. 2, 2008- We had our practice in London. We began with a warm up and 4 strides. Our tempo was just over 3 km. We then did 3 x 1 km repeats. Laura felt good. We finished with drills, 4 strides, and a cool down.

Sun. Feb.3, 2008- Laura ran 8 km outside, while Leslie ran on the treadmill. Leslie felt better than she has on any of the runs that she has done at home lately. We also did core exercises.

Total: Laura: running: 63 km Core: 3 x routine Badminton: 2 1/2 hours Dance: 1 hour
Leslie: ran:48 km Core: 3xroutine Badminton: 2 1/2 hours Dance: 1 hour

January 21- 27, 2008 Log

Jan.21-27

Monday- We did a steady 12 km run today. Leslie ran most of it outside, but some was inside on the treadmill. It was snowing pretty hard, so we went more off effort than time.

Tuesday- It was snowing a lot today as well. We did an easy 8 km. Leslie ran partially outside and partially inside. During her first kilometer, Leslie slipped on the ice. It was a similar movement as her previous hamstring injury. She didn't think much of it so she finished her run as best as she could. Later that night it started hurting more and was swelling. She put some ice on it and only did core exercises that didn't aggravate it. Laura also did core.

Wednesday- Leslie took today completely off to help her hamstring heal. Laura went to London where she began with a warm up and strides. The footing wasn't very good. The tempo was 4 continuous 1.25 km (?) loops. Laura then did 2 x 600 m. She felt good. The workout finished with drills, strides, and a cool down. The drive home was pretty snowy!

Thursday- Laura did an easy 10 km and core. While Leslie only did core.

Friday- MATH EXAM!! Good thing we had today off so we could get in some last minute studying!

Saturday- The drive down to London wasn't that bad, but it got worse as the day went on. When we got there we did a 10 min. warm up and 4 strides. Then we did 2 loops of the 2.25 km loop. The footing was pretty bad and Leslie was a little nervous about her leg. Then we did 2 sets of 3 hills (2 short and 1 long). Laura felt good, while Leslie felt a little tired from the tempo because she is having a bit of trouble running at a controlled pace. We think this is because she's just excited to be running again. Then we did drills, 4 strides, and a good cool down.

Sunday- Laura ran 8 km, while Leslie ran 5 km and walked the rest because her leg was acting up while she was running in the slush. Then we did core and studied for our Biology Exam on Tuesday.

Total:
Laura: Running: 60 km Core: 3 x routine
Leslie: Running: approx. 40 km Core: 3 x routine