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July 2021

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Half Marathon Training Week 9 + Memorial Day Thoughts

July 19, 2021

Just checking in on this Memorial Day. Hope the long weekend is treating you well! It has been a great weekend thus far and I am looking forward to spending today with friends and relaxing.

In the midst of today as we enjoy time off, relaxing with friends and family, take a moment to reflect on the meaning of this day and the significance of the ultimate sacrifice so many have made in service to our country so that we can live freely. I am forever grateful for these brave men and women.

Week 9 of training has come and gone. It feels like these weeks are just flying by! It could be because I have been very busy but I think it also has to do with nerves as the culmination of all my training will be here in just 3 short weeks!

This week has been a good combination of pushing myself and resting. Monday was strength training and foam rolling like crazy! This never feels good in the moment but my quads and hamstrings thanked me after. Tuesday was 5 miles outside and the air was crisp with temps in the mid 40s.

Wednesday it was back to the gym for a speed workout- 9×400 at 8:09 pace with a half mile warm up and cool down. I was a sweaty mess after but that just shows it was a good workout! I recently bought this Reebok drip-fit top from Marshalls and I love it (similar here ). Not only is it a pretty color (very important stuff) it is light weight and breathes great. I have good luck there for running clothes at a great price.

Thursday was the typical 3 mile run and then to the gym for 25 minutes of strength training. I have been really focusing on my quads and core this training cycle and I can really tell the difference; my legs don’t get as fatigued and tired during long runs compared to my last training cycle last summer. Progress!

Friday was a rest day that I took very seriously. I didn’t sleep in much though since Milo had to go to the groomer by 7:30AM. Poor guy hates going but he sure is happy when I pick him up! (And yes, that is a patriotic scarf for Memorial Day that the groomed put on him- too cute!)

I decided to do my long run on Saturday instead of Sunday because the forecast showed rain for Sunday. Saturday morning I set my alarm at 7AM ( I wanted to sleep in a bit). Temps were in the low 50s and the sun was shining! After downing a banana, some Honey Stinger chews  and water, I was out the door. The past two weeks my stomach has hurt a bit for the first 2 or so miles so I really need to experiment with my pre-run fuel. I think I’m going to try just half a plain bagel with jam next time and see how that goes. I also ordered some cocogo  that I plan to try in my handheld. I usually carry water but again, its good to experiment to see what works best! I will follow up with how I like it.

I took my usual route to Frame Park and boy, this does not get old! The morning could not have been more beautiful and I made sure to soak up the scenery, so pretty.

As I was running around the river, a fellow runner stopped me to tell my a bird has swooped down and hit her on the head! She was nice enough to warn me as I was about to pass by the area. Thankfully I dodged the angry bird and continued on my way.

My intention for this long run was to keep as steady pace as possible. With my goal race pace at 9:09 I am making sure to practice this through out my training. Splits were as follows- 8:56, 9:07, 8:53, 9:07, 8:58, 9:03, 8:55, 9:11, 9:09. I am going to keep working at it. The wind picked up which always makes it more challenging for me to gauge my pace. Overall, I was happy with keeping it fairly consistent.

I immediately came home and sat outside with Milo and drank so chocolate milk. Then a shower was oh so necessary!

Sunday was an optional rest or easy run. I woke up feeling soar and my shins were hurting so I decided to opt for the rest day. Part of training is proper recovery! Its so important to listen to your body and mine was definitely asking for a rest day so it was compression socks and PJs this morning on the couch with Milo. I swear by my compression socks. I wear them as part of my recovery the day of/after a long run and I have yet to get shin splits or an injury (knock on wood!).

How was your week for running? If you didn’t run, what did you do for exercise?

What’s your favorite way to recover?

Memorial Day plans?

Blog

Halo Ladder Information

July 12, 2021

2V2 HALO LADDER SYSTEM RULES

1. Challenging an Opponent

A challenge must be made and accepted by the opposing player(s) before a league match is considered official.  Also, a WYSIWYG employee must schedule an appointment for the match.  A player(s) must accept to play their challengers within seven days of being challenged, otherwise, they will forfeit. In addition, a team can only make one challenge per week and can only challenge ten percent up the ladder.  For example, if there are one hundred teams you may only challenge ten teams up.

2. Players in Attendance

The players who are present at the time of the challenge must be the ones that play the match as well. If a player(s) has to leave a substitution cannot be called in and the team will either play one man down or forfeit.  However, there will be special consideration on a CASE BY CASE basis.]

3. Pre-game Drop

If a player needs to leave, the rest of the team will have to play the match with a handicap (i.e. two teams are participating in a 2v2 and one player has to leave, the team who has lost a player will have to play the match as a 1v2).

4. In-Game Drop

If a player is dropped from the server the players’ team must continue to play with the handicap or forfeit the game.

5. Forfeits

If the opposing team leaves unexpectedly after a challenge has been accepted (or during a league match) and does not return within 5 minutes, you have the right to call a forfeit. At that point a Referee Admin would be called in to make a ruling which would in most cases result in the non-dropping/leaving team being awarded the win. Please keep in mind though that making someone forfeit a match is not always necessary. Please be honourable in the way you handle drops and players having to leave a game for an emergency or something similar. If you have an emergency and need to leave, just let the other team know, instead of just leaving without saying anything. Most players would understand (provided the reasons were genuine and you don’t make a habit out of it) but it is still up to the other team if they choose to forfeit you or not.

6. Lag

Lag is something that at some point every gamer deal with in some form or another. Lag is what occurs when you are seeing things that happen in your game later than they are happening in real time, usually only by a couple seconds or less later but this may vary.  Therefore, to offset the lag issue a bit, the team which is allowed to host the game will not be able to choose the colour of their team.

7. Match disputes

If you feel you need help from a Referee Admin to make a ruling on a match please state so.  Also, when contacting an Admin, please list your dispute entirely without letting your anger get the best of you, and provide any evidence that is needed.  Once a Referee Admin has been contacted, they will review the dispute and the evidence, and then he will make a ruling based on that. The Admin will hear both sides of the dispute in any case, unless one side chooses to not respond.

8. Match Draws

A match is considered a draw when both teams have the same score, whether it is the same amount of flag captures in CTF, the same amount of kills in Team Slayer, or same amount of hill time in King of the Hill. This goes for any other game type as well. In this case, the teams can either opt to play a rematch or just consider the match void, as if it never happened. No match reporting/confirmed is required if it is chosen to void the match.  All players must unanimously agree for a rematch.

9. Team Set-up

The team set-up will be 2v2.

10. No-Naming

Every player will have at least one letter or at least one number as their official “halo name.”

11. Map Selection

The map selection for this ladder system will cycle through Chill Out, Derelict, Prisoner, Longest, Blood Gulch, Rat Race, Battle Creek, Wizard, Hang Em High, and Damnation.  Each map will also be played for three weeks before moving on to the next map. This map cycle will take effect June 28TH 2004.

12. Game Type

The game type used for this ladder system will be two Team Slayer games and the team with the most frags at the end wins.

13. Glitches

Map based graphic interfaces glitches may not be utilized and may disqualify the team immediately.

14. Timers

Timers may be used during game play without interference with opposing team play.

RULES ARE SUBJECT TO CHANGE AT ANY TIME WITHOUT NOTICE

ALL MATCHES MUST BE PLAYED ON PRE-PAID TIME

 

POINT SYSTEM

Placing on the ladder will be based on a team point total at the end of the match.  Points will be assigned as follows:

Win with a challenge                                         15 points

Win without a challenge                                    10 points

Least Deaths                                                       2 points

Most Assists                                                       2 points

Flawless (Win+Least Deaths+Most Assists)          3 points

vincible (Win+No Deaths)                                 4 points

MVP Award (Win+Running The Boards)              5 points

Penalties (Team Killing or Suicide)                    -2 points each

SIGN UP ANYTIME!!!