One Week Before Hamilton Marathon!

As usual, I woke up late on the weekend -- today 8:30 am. I have come to the conclusion that unless I must wake up (e.g., for work, for a race) then I will sleep in. I had a "brilliant" idea to get out of bed at 7:30 am to give the pup his washroom break and then return to bed, with the pup in the same room (Bud and I sleep in separate rooms). Two words -- Bad Idea! Bud jumped on my bed and licked my face. After I got him off my bed repeatedly, he got back up and eventually brought his bone to the bed as well. All that biting was annoying. Aaargh!! -- I need sleep! It's hard to share a bed with a 35 pound canine (and he's still growing) who just wants his early morning walk. He eventually won the battle and I got out of bed and gave him his walk. Once again, he affirmed who's in charge :-

After visiting the dentist to get my teeth cleaned this afternoon...I don't want to talk about it...okay, I must have 1 of my wisdom teeth removed since the neighbouring teeth has a cavity (!). The dentist continued to "scare" me as I might need a root canal if the bacteria has gotten into the nerve. Timely since it's Hallowe'en...one word: Spooky. Tell me this is a nightmare.

The good news is that I got in a 10K walk after the horrific news about my teeth. Sunny and quite cool this afternoon (I guess I can sleep in nowadays and train during the afternoons). This will be my last "long" slow distance before next Sunday's marathon in Hamilton. I checked the web site and there are currently a total of 1931 registered for the various distances. It's a small race but I shouldn't be lonely on the course as there is a 1.5 hour early start for the marathon walkers and slow runners. Eventually, the fast runners will catch up. I just hope the weather cooperates next week. The finishers' medal is a squirrel. I wonder why a squirrel... A few weeks ago, Bud had a dead squirrel in his mouth -- yuck!

Yesterday, I signed up for the Resolution Run 5K in Toronto. There are sites all across Canada on either New Year's Eve or on New Year's day. I did this race last year and it wasn't timed -- but you get some free gifts - last year it included a vest (I found it very thin). This year it's a jacket. I didn't know what size to sign up for so I selected Large. I might want to change it to a medium -- I should e-mail the Running Room with a query. Gotta run (okay, walk) -- wait, I used that line yesterday! I need to e-mail the Running Room...

What a Difference a Week Makes!

What a difference a week makes! The weather this morning was overcast and cool, with rain yesterday. After waking up at 8:30 am today (not a surprise since I always have difficulty getting up early on Saturdays -- thank goodness races on mostly on Sunday!), I took the pup on a walk and then embarked on running (actually, walking) a few errands such as visit the bank to purchase some American money with the low exchange rate (got $500 US currency for $491 Canadian). Got in 5K today. Hopefully, I'll get up early tomorrow for a long slow distance -- my last one before the 42.2K next Sunday. I better go to sleep after posting this blog.

I like to visit bookstores such as Chapters or Indigo to view their running section, although nothing new today. There is a book I'm eyeing but am in no rush to get it: Running and Philosophy: A Marathon for the Mind by Michael Austin (just released!) http://www.chapters.indigo.ca/books/Running-Philosophy-Marathon-Mind-Michael-Austin/9781405167970-item.html?ref=Search+Books%3a+%2527running%2527 . I have enough books and magazines to read at bed time which puts me in the mood of zzzzzzz. I don't mean the reading is boring... Currently, I'm going through mycollection of Walk! Magazine. I enjoy the articles as many are so pertinent to me (e.g., an article about orthodics I re-read a couple of days ago). I enjoy the training books but also the motivational and inspirational stories of runners and walkers. The book listed above is something I will get since I know that running positively effects both the body and mind.

Somehow or another, I need to eat more vegetables. I can "overdose" on fruits since I love eating them (e.g., bananas; apples; pomogranates; grapes; pears; berries such as strawberries, blueberries; raspberries; blackberries). Yum! Yum! Yum! The sweetness has helped deal with my "sweeth tooth" (by the way, dentist appointment tomorrow for bi-yearly checkup). I also love eating whole wheat grains such as bread as well as brown rice -- I could never go back to white bread. Just need to work on the proportions. I always look at the nutritional value (especially % fat) when I purchase any food product. No junk or fried foods! My body has gotten so used to this routine that putting a McDonald's sandwich in my mouth would be so foreign to me -- absolutely no interest to eat fried foods :-) Some people look at me strangely when I refuse the offer for a cookie; etc. I remain disgusted that high schools serve junk food to students (e.g., french fries, onion rings) not to mention the vending machines in the school selling chocolate bars and soft drinks.

I re-read my post from last Monday. I noticed I posted the photo of my pup, Bud, enjoying the mouse toy I got him for his 7th month. Just so you know, the toy only lasted about 10 minutes (!) before the stuffing was coming out of it. I took the toy back to Petsmart and explained the situation -- the toy was supposed to withstand tough chewers. The manager gave me a refund without any hassle. I was so impressed since I thought I would need to send the toy back to the manufacturer in the USA.

Now to some bedtime reading before walking up early tomorrow. I just noticed that the clocks will be going back an hour next Sunday -- that'll help me get an extra hour of sleep before the marathon. Yeah!

Sunday's Long Slow Distance (LSD)

Yesterday was amazing weather for a long slow distance (LSD) walk! Record temperature was set in Toronto at 25C for an October 21st. Wow! Similar type weather conditions today. If only everyday was like yesterday and today.

I got out of bed at 7:00 am yesterday and took the pup on his early morning walk. I always seem to have a difficulty getting out of bed on the weekend -- but yesterday I was determined. After feeding the pup breakfast (he's never picky as he eats the same thing each day) and myself eating a bagel, I was off. I haven't been to the Martin Goodman Trail since completing the marathon at Scotiabank Toronto on September 30th. I was in good company with many runners, walkers, bicyclists on the trail. It's a flat course right beside Lake Ontario. I enjoyed the cool breeze of the fall -- and no humidity! In addition to water, I took along Cytomax Lite raspberry iced tea flavour. I bought the 680 g container of crystals from the Scotiabank Toronto expo for a bargin price of $10. I forgot to bring along a couple of energy bars. I also didn't wear my IT-band strap -- not sure why since I don't have IT-band. I completed 25K, taking 4 hours, 2 minutes, 3 seconds. I no longer wear earphones "out there" and had lots of time to think about schooling, work, and life. Had to stretch a few times in the journey as I could feel the knee cap -- where's that IT-band? This was a bit strange but I feel ready to walk the marathon in Hamilton in a couple of weeks. Not looking for a personal best -- just to complete the 42.2K in the allotted 7 hour time limit as a walker. It'll be my 3rd marathon!

I see the sports medicine doctor on November 12th for custom-made orthodics. I need to remember to perform my knee strengthening exercises. Then, I will begin training as a runner again. I'm eyeing the Resolution Run on New Year's eve (5K). I'm going to take it slow and not build up the endurance too quickly (i.e., maximum 10% increase per week). I learned my lesson from being injuried back in July -- days before making my debut as a 10 mile runner. I can't wait to return to running. My goal is to run a half marathon in 2008. I would prefer a flat course since downhill takes a toll on the kneecaps. The Tim Hortons' Chilly half marathon in early March might be a possibility -- I won't sign up unless I know I can run the distance -- but need to becareful as this race fills up quickly. Who knows, I may make the Scotiabank Toronto my debut as a marathon runner. But that might be too ambitious. The 6 letter word comes to mind I - N - J- U - R - Y.

I'm using a Garmin sports watch to track my mileage, pacing, and time. It's an amazing watch with a GPS system. I purchased the watch back in the spring and notice many runners and walkers wearing it (or other versions). In total, I have walked and ran a distance of 790.6K in 128 hours, 36 minutes. Unfortunately, that doesn't include the 21.1K I walked at the Port Perry half marathon as the Garmin didn't work for whatever reason.

While walking home, I stopped by a place that sells "YoPro" frozen yogurt. There was a booth at the Toronto Marathon expo that gave out samples. Expensive ($6.99 for 500 mL) but soooo good. It tastes like Wendy's Frosty.

After loading up on the carbs and giving the pup his lunch (same as breakfast but 20% the amount), I did some school work. A few hours later, I drove the pup to High Park. I guess everyone thought like me on this warm autumn day as finding a parking spot was a challenge. I had to park, like others did, on the road. After 30 minutes of walking in the park, we returned to the car. I noticed the car ahead of me had a $105 parking ticket from a couple of hours before. Good thing I didn't get a ticket. High Park is very "hilly" and I had to becareful as I my kneecaps may not have agreed with the hills. The pup tends to want to drive the car as I need to remind him of his seat in the car. Here's a photo of Bud with a new toy mouse on his 7th month on this planet (today):

Currently my bed time reading is Walk! Magazine as well as John Bingham's Courage to Start. I met John at the Scotiabank Toronto expo. He's calls himself a penguin since he's a slow runner. He writes a column in the Runners' World and has convinced many that running doesn't have to be fast.

Patellofemoral Pain Syndrome (PFPS) -- aka "Runner's Knee"

Back in mid-July, I had an inflammed left knee. Unfortunately, I had built up my running endurance from 0K to 15K too quickly - I now can appreciate the meaning of not increasing one's endurance by more than 10% a week. I was so disappointed with the injury since I was only 1/2 week away from the Nissan 10 Miler race in the Distillery District -- I was going to make my 10 miler debut as a runner! Everything had gone well for my 10K HBC run on Canada Day. When the pain remained (especially going up and down stairs) on race morning, I went back to bed. Plan B was to walk the 10 miles but walking even 1 mile was questionable. I wanted the finishers' medal but knew finishing the race would have resulted in further injury. I went to a walk-in clinic the next day and the physician noticed my inflammed left knee and prescribed some pills for me. I showed the doctor a few Internet articles of IT-band I printed off and the doctor suggested some of the exercises. He believed I had IT-band but couldn't confirm it.

At the Toronto Marathon expo this past weekend, I talked with the rep at the "Athlete's Care: For Sports & Recreational Injuries" booth. I was glad I did as I could book an appointment with a sports medicine physician who would look at my knee to confirm if it is IT-band and then recommend treatment. The rep said if it is indeed IT-band, message therapy work -- but it is painful but the message therapist would work with my tolerance level.

I phoned the sports clinic yesterday at 8:00 am and was pleasantly surprised that there was a cancelled appointment for 4:45 pm. The next available appointment would have been in 2 weeks. Coincidentally, I had a coffee get-together with a former teaching colleague. I'm glad she understood the situation! I had to make a stop at the Walmart near work to buy a pair of shorts.

After examining my knees, the doctor diagnosed me with Patellofemoral Pain Syndrome (PFPS), which meant nothing to me. He explained that it is a common condition for runners. He said I have flat feet (I knew that from the helpful salespeople at the Running Room who fitted me into my shoes). He said treatment would consist of getting "medically prescribed custom made or fitted orthotics due to pes planus & midfoot pronation causing PFPS" (that's on my prescription sheet) as well as a couple of stretches. Fortunately one of the sports medicine physicians can make the orthotics for me. And I've been doing stretches to help the IT-band since July :-

I confirmed today with my health plan benefits that I am covered for "one pairs of orthotics every three years when prescribed and dispensed by a medical doctor". Thank goodness as the price tag is $400. I hope I don't lose it (but not sure how that would happen). My appointment is in 2 weeks :-)

I found some of the stretches the doctor recommended on the Internet: http://iach.amedd.army.mil/sections/clinics/physicalTherapy/pdf/PATELLOFEMORAL-PAIN-SYNDROME.pdf. Another good web site is from Runner's World: http://www.runnersworld.com/article/0,7120,s6-241-285--7773-0,00.html

The doctor said that the stretches and the orthotics will treat the PFPS. I'm thrilled! After I walk the marathon on November 4th, I will take a break before beginning my training as a runner again. This time, I will increase the endurance by a maximum of 10% per week (I've put that in writing!) and will use the 10:1 technique (that is, for every 10 minutes running, 1 minute walking break). I'm eyeing the Chilly Half Marathon on Sunday, March 4th in Burlington, with shorter distance runs such as the 5K Resolution race on New Year's Eve (free jacket this year!). My first half marathon run will be very special.

While driving home from work today, I thought about the races I competed this year and what to register for next year. I am going to be selective and emphasize running on flat courses (rather than hilly courses which the knees may protest with).

Race Report - Toronto Marathon Race

I competed in my 6th half marathon as a walker this morning. I finished with a chip time of 2:41:07.8 but my official time is 3:02:44.9. Although I was hoping for a chip time of under 2:40 (since I did the Port Perry half marathon with lots of hills in 2:42, today's time is still a PB.

I arrived at the Toronto Hilton hotel on Richmond and University this morning at 6:55 am. I was not happy to see the long line-up. This is surprising since last year, I boarded instantly and there were about 8 school buses lined up ready to take people. The line moved very slowly and I finally boarded the school bus at 7:40 am. The bus driver took us up Yonge Street which also gave a view of the race course. He did his best to get us to the race as quickly as possible as he even went through several red lights. I mistakingly thought the start line was on Yonge Street (like last year) but wasted about 5 minutes walking a couple of blocks to get to the start line. I finally walked past the start line at 8:20 (20 minutes late).

The first 5K of the race was quite lonely as the majority of half marathon racers already begun. At 8:55 am, I noticed the last (?) school bus going up Yonge Street. Wow -- 55 minutes late. There needs to be serious consideration by the race organizers next year to get everyone to the start line on time. People on my bus thought the half marathon would have a delayed start (I thought so too). But it didn't.

I started the race too quickly and paid for it in the final 5K as my legs were no longer wanting to power walk. Once I caught up with the walkers, it was nice to be surrounded by like-minded people. I enjoyed the downhill route (down Yonge Street; down Rosedale Valley) and am glad Hoggs Hallow was within the first 5K (at York Mills and Yonge). I was amazed at the number of police officers hired to direct traffic -- they did a great job. The route got changed this year and we went through St. Lawrence Market (rather than go under the Gardner Expressway). I also like racing on Wellington since once you reach University Avenue, it's not that much up north (compared to starting at the Gardner and heading north). Very nice looking finsiher's medal!

The weather was ideal for racing. The radio last night stated there would be rain in the morning but fortunately only a few rain drops came down. The overcast weather was welcomed and the 8C race conditions was also good -- unlike starting at 0C last year and having to wear a winter coat!

Had it not been for the IT-band, I would have hoped to make my half marathon debut as a runner today. That will have to wait until the spring (hopefully). I would love to walk the (full) marathon today - not only do you go down Yonge Street but you also race in the Castle Loma neighbourhood as well as the Martin Goodman Trail. Only issue is the 6 hour time limit, which discourages walkers.

My next race is 3 weeks away -- the (full) marathon in Hamilton on Sunday, November 4th. I'm not looking for a PB, just to finish and enjoy the scenery. I already completed my "A" race this year (Scotiabank marathon). After that, I hope to deal with the IT-band using a sports doctor and then train as a runner again. I did experience "walker's high" today. I want to also experience "runner's high".

The race results for the half marathon walk can be found at http://www.sportstats.ca/res2007/torontohaw.htm

Louis

Toronto Marathon Expo

I'm walking the half marathon tomorrow at the Toronto Marathon. I picked up my bib yesterday (#9002) and am the second walker to sign up for the race as a walker. I think there are a couple of hundred walkers in the half marathon! During on-line registration, I selected a small tech shirt size and the lady in charge would not let me change the size - now I have a goal to lose weight to fit into that tech shirt! I registered for this race in late January in order to be one of the first 2000 to receive a Running Room tech shirt. Here are a few of my highlights from the expo:

I met the authors of 26.2 Marathon Stories, Kathrine Switzer and Roger Robinson yesterday. I remembered to bring my copy for autographs. I was so inspired talking with Kathrine (I called her a "legend") that I hugged her and shook her hand. What an amazing human being - she was the first female to officially register in the Boston Marathon - as "S. V. Switzer". Within the first 2 miles, the race organizer who travelling in a car, lost his temper and tried to push Switzer off the race course. The race organizer was elbow checked by Switzer's boyfriend (230+ pound football player). Since the media was trailing the race organizer, they took pictures which then caused outrage. Switzer went on to finish the race. Switzer said that there was only one outcome in competing in the Boston marathon - to finish at whatever cost - to do otherwise would reiterate that women could not compete in the marathon. Switzer told me the race director and her had a "hate-relationship" for 6 years before they made up. Because of her, she organized marathons around the world for women and saw the olympics having women compete in the marathon. She signed my book, with "Louis! Go make your own history now!" on page 93, the infamous photo of her altercation with the race director. Just goes to show that one person can indeed make a difference! Here's a photo with me with legends Roger Robinson and Kathrine Switzer:

I also remembered to bring one of John Stanton's books for an autograph. I enjoyed talking with the founder of the Running Room and he gave me some tips on how to deal with the IT-band. As an aside, after completing my first marathon (I walked the 42.2K in the Mississauga Marathon), I built my endurnace from 0K to 15K. Days before the 10 Miler Nissan race, I went to a walk-in clinic where the doctor diagnosed me with IT-band (my left knee was clearly inflammed). To this day, I stretch the band with "The Stick" but don't think it has "gotten rid" of the problem.

Fortunately, there was a booth at the expo which treats sports and recreational injuries. They have sports doctors (no family doctor referral) and OHIP covers its cost. From that diagnosis, there is treatment to get to the root of the problem (e.g., massage). The good news is there are 4 locations in Toronto and the wait is about 2 weeks. I'll have to check to see my health plan will pay for the treatments. The physiotherapist manning the booth said that treatment could be a couple of massages a week for about 6 weeks - depends on the individual though. I've been warned it will be painful (but has to be to get to the root of the problem). Had it not been for the IT-band, my goal for tomorrow would have been to run the half marathon. After talking with the physiotherapist, I can see myself running a half marathon next year and the (full) marathon in a couple of years.

Not sure if I can call this a highlight but here goes...I tasted a sample of YoPro's "Low Fat Protein Frozen Yogurt". It reminded me of Wendy's "Frosty". It was so good that I'll have to buy some -- unfortunately, it's only available at Whole Foods Market; Goodness Me; Pusateri's Fine Foods; and Bruno's Fine Foods at the moment. Yummy!

Should get my stuff ready for tomorrow morning. Then it's off to walking down Yonge Street (and conquering the well known "Hoggs Hallow") and then through the most amazing view of Rosedale Valley. Once we head north on University Avenue, it'll be around Queen's Park - which Roger Robinson said today at the expo is symbolic of the marathon legend from the stadium and the Royal family -- there was a turn around there. Good luck to fellow runners and walkers. Let's hope the weather is amazing tomorrow!

Louis