Final Run of the Year! 10:1 (x3)

The final run of the year 2008 was stopped short as my left knee started to get a bit of pain -- reminded me of the Runner's Knee of over a year ago. I did get in 3.87 K and will be taking it a bit easy the next little while (must be the 5 K run from Sunday). Now to practice the stretching exercises I was supposed to do when I got my custom orthodics...

My final mileage for 2008 = 1314.22 K

2008 Year in Review

2008 was a most amazing year! Highlights include:

- Participant in the Running Room 1000 K Club – ran 1300 K in the year injury-free by building up weekly mileage consisting of 3-4 runs (including before or after work)

- Maintained a blog, http://lim314159.blogspot.com, with 145 postings; viewed 3200 times

- Completed the following races as a runner – focus in the year was the half marathon:

o 5K (1): Resolution Run – 28:04 PB (under ½ hour!)
o 10K (2): Sporting Life; HBC – 58:32 PB (under 1 hour!)
o 10 Miler (1): Nissan
o 15K (1): Midsummer Night’s Run
o Half Marathon (4): Mississauga; Toronto Waterfront; Toronto Marathon; Ajax – gradual improvement from 2:21:33.4 -> 2:05:26.2 -> 2:04:56.3 -> 2:03:00

- Wear YakTrax Pro on shoes for winter running no snow and ice; slow start to year since didn’t have this.

- Custom orthodics continue to do their job

- Bought an iPod shuffle for the LSDs

- Stocked up on clearance shoes: Brook Adrenaline GTS 7 – earlier in year discounted to $99.99 and then 20% discount coupon; now the price is $59.99 with no discount coupon (currently in progress) – have about 5 new pairs in the closet

- Apparel: winter pants bought at the RR; wore the Lock tight shorts on runs and races this summer

- Subscribed to Canadian Running Magazine and iRun (this one is free). Also renewed subscriptions to Runners’ World and Men’s Health

- Did not meet any new celebrities like in 2007

Race Report: Resolution Run

After taking Bud on his morning walk and feeding him breakfast, I left the house for the Resolution Run in Toronto. I did a slow run to the race site and arrived with seconds until the the starting buzzer. This is the 3rd consecutive year registering for this fun run. Fortunately, the roads were not icy, although there were some puddles at the start. As always, the beginning was a bit conjested but eventually got to good running room. I debated about using this race as part of my LSD or to actually race it. I opted, since I did pay $45.00, that I would race it. I wanted to be under 30 minutes for the first time and knew I could do it. I finished the race in a time of 28:04, although my Garmin did say 4.87 K (usually the Garmin says I've run more than supposed to since not taking all the tangent turns properly).

I continue to find the 5 K challenging since one must start fast and end fast. I do prefer the longer distances since you can get into a groove.

I was disappointed with the post-race food as there was only water (no Gatorade); bananas; and cookies. I was hoping for a bagel. Funny how this fun run is advertised in the Running Room magazine as some people register for the food -- come to think of it, I think the same thing happened last year. Otherwise, I enjoyed this fun run. It was well supervised by the police. The weather was great -- warm, about 10C, and it stopped raining (although the roads were wet). It would have been nice to have the Resolution Run on New Year's Eve or on New Year's day -- but I guess it was due to the City of Toronto not allowing it for this particular site.

Now to enjoy my jacket! Overall, good value.

Boxing Day 10:1 (x4) + Resolution Run Pick-Up

Today's Boxing Day! Debated whether to do an LSD or short run; since I've run Sunday, Monday, Tuesday, Thursday, and now today, better to go with another short run. Good thing since it started to snow and my glasses were no longer clear. With today's 10:1 (x4), got in 5.48 K, for a yearly total of 1300.40 K. Yeah!! I've reached the 1300 K mark :-)

After my short run, went to the Running Room to pick-up my Resolution Run jacket and bib for Sunday's run. I was originally assigned bib #494 but opted for another palindrome #888. The man was nice enough to allow me to have any number I wanted. Maybe I should have picked #314? This will be a fun run to end off an amazing year. I will need to post a year in reflection as well as my goals for the upcoming new year.





Having picked up some racing brochures, I opted to sign up for 3 races put on by the Canada Running Series to take advantage of their combo package of saving $10: Sporting Life 10K; Nissan 10-Miler; Scotiabank Toronto full marathon. Wow -- great to think of the summer!

Xmas Day -- 10:1 (x4)

Xmas day! Got in 10:1 (x4) on the icy sidewalks and roads this morning. The above temperatures and melting snow froze when the temperature got below freezing point. Good thing for the YakTrax pro! Today was 5.93 K, for a YTD = 1294.92 K.

Will be picking up my Resolution Run registration package (with jacket!) either tomorrow or on Saturday. It's been a great year. I'm going to write my reflections of the 2008 year after the Resolution Run and then look ahead to the new year.

10:1 (x4)

Got in a 3rd consecutive run of 10:1 (x4) this morning. We're supposed to get more snow this afternoon so I opted for this morning's run (with tomorrow a rest day). The weather is really bizarre as we're forecasted to get rain -- which means puddles on the sidewalks. I can "live" with the snow and ice on the sidewalks but floods? Love the YakTrak pro on my shoes -- just have to becareful when I'm in a store after the run as I've had near falls several times. Total = 5.55 K. I downloaded all the runs from the Garmin to my computer. Today was a slow run (as they always are in training), averaging 7.6 K/hr. YTD = 1288.99 K.

Photos of Bud taken this afternoon. He loves the snow!

10:1 (x4)

Official first day of the holidays. Aftermath of the snow from yesterday (more to come tomorrow afternoon). Got in 10:1 (x4), wearing the YakTraks on the shoes. Much nicer run than yesterday as most of the sidewalks were shoveled -- especially in the business areas. YTD = 1283.44 K (inching towards the 1300 K).

I had a $25 Shoppers Drug Mart coupon and got a box of Sharkies (12 packages) -- they'll be good for the LSDs. During the LSDs, I'll need to see how my body takes the PowerBar Gels -- I bought 3 of them close to work for a discount of $1.00 each.

Time for some "down time" to read books on running. By the way, I bought a copy of I Run Therefore I am -- Nuts at chapters.ca last night.

This week = 5.44 K

I'm officially on holidays! I've looked forward to this time so I can get out and run routinely. Unfortunately, there is snow, snow, and more snow out there. I wasn't going to report a 0 K week so I went out and did a 10:1 (x4) as my LSD. I wore my Yaktrax Pro shoe tractions for the first time this morning. I almost tripped twice while in the Shoppers Drug Mart. They're great for the outdoors just not for the indoors. Today I got in 5.44 K, for a YTD = 1277.7 K. I'm still inching for the 1300 K mark and will be running 10:1 (x4) several times this week in the snow. What I want for Xmas...+10C weather to melt all the snow away :-)

I've signed up on the RR for the 2009 Challenge. I am aiming to run 1000 Miles in 2009. After I've accomplished that, I will aim for 2009 K. First things first though and want to avoid injury. Easy does it...

Looking forward to the Resolution Run on December 28th in Toronto. Also looking forward to owning one of the jackets!

Lone Run this Week: 10:1 (x19)

Was able to get only 1 run in this week. There was snow and ice on the grounds (not to mention cold weather). This morning was actually above 0C but there was freezing rain in the middle of the run. Once again, I ran east on the Danforth (to Warden) and then back. I was tempted to run on the Martin Goodman Trail but opted not to (probably a good idea since it was windy and could be icy on the trail). I did struggle in the final 3 intervals but I did finish! LSD = 25.66 K. YTD = 1272.26 K.

Saturday's 10:1 (x18)

Opted for my LSD on Saturday (rather than Sunday) after listening to the radio forecast of snow. Great move as it is Sunday as I write and the snow came down yesterday afternoon -- there's snow and ice on the ground.

Yesterday had a 10:1 (x18) i.e., 3H 18M "out there". Ran east on the Danforth until Warden and then ran back home. Okay, also went to the Art Gallery of Ontario to see some art afterwards. A bit chilly when I walked to the art gallery and then back home. To load up on the carbs, I had a slice of pizza (well deserved!).

Great run as it was definitely slow! Mileage = 23.52 K. During the afternoon, I got lots of sleep and over night. Boy were my legs tired! Inching slowly to running a marthon. Just want the snow gone for next Sunday! YTD = 1246.60 K

Started reading First Marathons: Personal Encounters with the 26.2 Mile Monster by Gail Waesche Kislevitz. Hope to read 1 story each night before going to sleep.

Wednesday's 10:1 (x4)

Been so busy that I'm behind in my posting. Got in 5.47 K this past Wednesday. Started a bit too quickly and that got to me. Must remind to slow down! YTD = 1223.08 K

10:1 (x17)

LSD this morning...opted for the Martin Goodman Trail since it didn't feel too cold when walking Bud. Not many runners and bicyclists on the trail this morning. When heading east (i.e., running into the wind), it was quite windy. This was my first run wearing my new iPod shuffle! The 3 hours 6 minutes went by quickly, with the final 20 minutes a bit challenging -- but I hope to get 30 K runs this winter (hope the snow stays away!). Today = 23.18 K. YTD = 1217.61 K.

10:1 (x5) yesterday

Got in an 10:1 (x5) run yesterday, for 6.55 K. YTD = 1194.43 K

Wasn't able to get in my run on Wednesday since I had a training session to attend until 7:15 pm. I opted not to run on Thursday since I didn't want runs on Thursday, Friday, and LSD Sunday. I can't wait until tomorrow morning -- the weather supposed to be great in the morning (can't say that about the evening though with 10 - 20 cm of snow arriving). Tomorrow will be 10:1 (x17) -- for 3 hours out there :-) I might go on the Martin Goodman Trail pending the weather.

10:1 (x16)

What an enjoyable LSD this morning! Left the house at 8:30 am (better to leave a bit later in order for the weather to get a tad warmer). The sidewalks were generally dry, with some ice on the uncleared path. Went all the way east on Queen Street East past Kingston Road and then back home. Glad I wore the same clothing as last week as I did not feel overdressed. The tech shirt + jacket worked well. The windbreaker pants I bought from the Toronto Marathon continues to do its job. The toque and mittens also worked (although I wonder if I'll need a warmer toque in colder weather). Got in my longest LSD to date -- 2H 56 minutes out there. Distance covered = 22.69 K. YTD = 1187.88 K. A few days rest and hoping for dry weather!

Last 2 runs + SNOW!!

Been such a hectic week after work that I forgot to write my blog entries. Summer is officially over, thanks to the cold and the snow :-|

Wednesday's 10:1 (x4) after work:

Snowing... had to get in my run since the radio said 10 cm forecast of snow coming Wednesday evening. It was cold and I was careful with running since the snow was coming down. Am happy I did it since I got in 5.45 K.


Friday's 10:1 (x4) after work:

Not much snow from Wednesday night but there was still snow and ice on the ground. Had to becareful once again and it was even colder. A good run, with 5.43 K covered.


Today, the weather looks good for tomorrow's LSD. Glad I'm able to keep the routine going. I bought the tracks for the shoes and should wear it soon. Also have the pants ready for winter running. I'm ready!

10:1 (x15)

Began the LSD late this morning since my alarm clock didn't ring at 7:00 am. Got out at 8:30 am to sunny and cool weather (-2C) -- anything but rain! Wore my tech shirt, RR jacket, windbreaker track pants, mittens, and toque. I didn't want to go on the Lower Don Valley trail due to the rain from yesterday. So, I ran east on Queen Street until east of Kingston Road and then back home. An enjoyable and slow run as I continue to slowly "up" the mileage. Got in 21.01 K during the 2 hours 45 minutes -- almost a half marathon distance! It seems daunting to do another 21 K in order to get to the full marathon distance but slowly does it ... as I see May 2009 in the future.

PS: Got reimbursed for $50.00 for running the Scotiabank Toronto Waterfront half marathon for raising funds over $150.00 :-)

10:1 (x4) -- yesterday

Forgot to include yesterday's run in my blog. Since I couldn't run after work Thursday, I opted for a run after work Friday (okay, I promised myself I had to!). After getting a signal, my Garmin gave the inevitable message, "Low Battery" :-( I wore my wrist watch so I could do my 10:1 intervals. Continued warm weather. It started to sprinkle at the end of the run but no worries there. I'll estimate 5.5 K for yesterday's run. Right now...it's raining. My LSD is tomorrow so I hope it doesn't rain. YTD = 1133.30 K

10:1 (x4)

10:1 (x4) after work. A bit cool tonight (and dark). Got in 5.58 K. An enjoyable run. YTD = 1127.8 K

10:1 (x14)

It didn't rain as forcasted :-) A cool, autumn day. Wore a toque, tech shirt, jacket, and windbreaker pants. Ran on the Don Valley trail as it would be less windy than on the Martin Goodman Trail. Beautiful scenery with the leaves having fallen and some leaves remain on trees. Quite a few runners, walkers, and cyclists. Got in 19.67 K, spending just over 2.5 hours out there. Need to build it up to at least 4.5 hours out there for the full marathon in May. YTD = 1122.22 K

10:1 (x4)

Another warm autumn day (weather is not supposed to last, unfortunately). Did some errands after the run by going to the Dollar store. Relaxing 10:1 (x4) for a distance of 5.44 K. Looking forward to Sunday morning!

YTD = 1102.55

10:1 (x4) + Marathon Deaths Media Coverage

Aargh -- forgot my Garmin! When on my run after work and had to use my wrist watch. Not that big of an issue and will estimate my run covered 5.5 K. Beautiful autumn day (and warm!). Had to watch out when stepping on the many leaves. Today was a maintenance run -- a routine. Looking forward to tomorrow and then on Sunday.

YTD = 1097.11 K

Been some discussion on the Running Room forum about marathon deaths.

http://www.newsday.com/sports/ny-sprieber1105,0,3833050.column

http://www.runnersworld.com/article/0,7120,s6-238-244--12968-1-1X2X3X4X5-6,00.html

http://www.newsday.com/sports/ny-spmara1105,0,5827755.story

http://www.theglobeandmail.com/servlet/story/RTGAM.20081107.wxljockology07/BNStory/specialScienceandHealth/

Beautiful autumn day for a run! A bit chilly but nothing that a jacket and tech shirt couldn't take of. I also wore my windbreaker pants I bought from the Toronto Marathon expo, a toque, and mittens. I opted not to run on the Martin Goodman Trail since it might be too cold for my liking. Instead, I ran on Toronto Streets and happened to come to the Don Valley trail (and got in 6 K there). Since I'm in "recovery" mode, I chose for a slow run. Got in 16.85 K using 10:1 (x12). I have no issue with waking up late these days (since there's the advantage of a bit warmer weather). Nice turnout of runners, walkers, and cyclists on the Don Valley trails.

Today is the Angus Glen half marathon and the Road2Hope marathon. I did both these races last year as a walker. I didn't go either of them this year and want to run the half marathon in the Angus Glen next November -- the post food meal is amazing.

YTD = 1091.61 K

Hope to continue Wednesday and Thursday after work runs. The mornings are too cold...

Fun Quiz

40.5 miles per gallon

Created by The Car Connection

On the Running Room forum, an on-liner posted the link http://www.thecarconnection.com/mpg-quiz/ to determine how many miles per gallon one's body gets from eating a gllon of liquid food and water. Jwolf, on the RR forum, states: "The 30K (or about 20 miles) is how far our body can go on a body's maximum glycogen stores (500 g of glycogen, or about 2000 calories worth)."

Winter Pants; 10:1 (x4)

Went to the Running Room and bought winter pants to wear during the winter (e.g., January). The RR manager explained to me the base, mid, and outter layers for clothes and what to wear for pants. I had the option of going with tights and then wearing my windbreaker pants bought at the the Toronto Marathon expo or going with this single winter pants. I'm pleased with what I got -- 20% off $69.99. The visaperks.ca coupon expires tomorrow. It looks like I'm all set for winter running -- will wear the same stuff as I did when I did the Chilly half marathon back in 2007. I also got grips to put on my running shoes that I bought in the past spring. There's no question I need to run in the winter if the Mississauga Marathon is going to be a reality for me.

Got in 10:1 (x4) after work. A slow and enjoyable run, covering 5.55 K. Look forward to my Sunday morning run. What I do not look forward to is sleeping -- last night woke up at 1:00 am with a terrible cough. During the day, it's okay. I had to drink cough syrup and that got me back to bed.

YTD = 1074.76 K

10:1 (x4)

Wanted to run for 40 minutes before work but there was freezing rain (!) on the ground. Fortunately, I was able to get out of work slightly past 4:00 pm today and so I got in a walk after work. Nice, slow run, wearing a toque, mittens, 2 tech shirts and jacket, and track pants. Got in 5.63 K :-)

Still coughing (!) but the cold is getting better...

YTD = 1069.21 K

Race Report: Ajax Half Marathon

Week #2 of battling a cold and cough. Last week, there were nights when I would be coughing by the hour. Last night's sleep was good, except when I woke up and started to cough. This is a bug that I got from another teacher, who got it from another teacher. My principal believes I gave him the cold. A teacher, who I talked with for about 15 minutes, also complained about not being able to rid of the cold. Another teacher lost her voice. Lots of sharing :-

I wasn't sure if I would run this race. It depended if it was raining and how I felt. This morning I seemed fine and it wasn't raining so it was a go. Left the house at 7:15 am and got to the site slightly after 8:00 am. I had 1 hour to pick-up my bib, tech shirt, and goodie bag. The goodie bag was a handbag filled with a box of cereal, 3 packs of gum, a Panago pizza $5 coupon, as well as some flyers on energy savers. While walking to the Rotary Park Pavillion building, it was very windy along the waterfront. It was at this time that I erred and should have brought along a winter toque (they should have had a booth selling them!). I did bring along a cap and that'll have to do. I wore my RR jacket and a tech shirt underneath, along with the track pants I bought last week at the Toronto Marathon expo.

Got in a quick 10 minute warm-up run before making it back to the start line. This is a small race, which consisted of 16 walkers and 238 runners. The walkers started at 8:30 am and the runners at 9:00 am.

The route is mainly along the Ajax waterfront. It reminds me of running at the waterfront in the Toronto Islands! The sun did make an appearance and then it became overcast again. The fall colours gave it an even better view. The first half we ran with the wind to our backs. There were quite a few uphills and downhills, although the majority of the course was flat. For each half of the race, there were 3 fluid stations, with only 2 of them providing Powerade (the other fluid station only had water -- this is the first and last station on the route). The distance markers were by 2.5 K. I liked that during the route, you could see runners on the opposite side of the road. The 1st place runner finished with a time 10 minutes better than the 2nd place runner. It's a good thing it didn't rain today (it did rain last night as there were some puddles) as running could have been difficult.

Overall, I enjoyed this low-key race. It was organized and thoughtfully put together. The post-food was bagels; bananas; and apples. There was no pizza as advertised (but it did say 10:30 the pizza would be served -- maybe people have to pay?). The challenging part was the 2nd half of the race and having to run into the wind. I had to stop several times to grab my breath. I also walked up some of the hills. It wasn't a piece of cake (considering I haven't run since last week's half marathon and still battling a cold). I need to really think about winter running... I did finish strong with the final 1.5 K without stops. I did give it my all.

My gun time is 2:03:11, while my chip time is 2:03:00 [PB]. I'm a bit werry about this PB as my Garmin said I covered 20.60 K. It is always the case that my Garmin puts me over the 21.1 K. No complaints as I'll take the PB. One day, I hope to run a half marathon in under 2 hours. Had the wind not been so strong and there were fewer uphills, I might have gotten under 2 hours. I placed 117 out of 238 overall; 23 out of 35 in age group; and 84 out of 114 in gender. One the first few kilometres were run, the runners broke off and there was plenty of room to run.

Overall, it was worth the $35.00 I paid. My only suggestions would be increasing the number of fluid stations (I did bring my own water), including Powerade at all stations, and being sure the K markers are located in the correct spot (and have each K marked; actually, the 12.5 K was facing the wrong direction). The positives were indeed the route, the enthusiastic volunteers who braved the winds, and the organization of this first year event.

I doubt I will run this race next year as I've planned 2 "A" races (Mississauga full marathon; Toronto Waterfront full marathon). I want to run the Angus Glen half marathon in early November 2009 (as this will be enough time to recover from running the marathon in late September).

Here's a photo of finisher's medal #20 in my collection: (it's not a spectacular medal, but it is a medal)

I hope to resume runs this Wednesday. My final race this year is the Resolution Run in late December.

This week = 22.04 K

YTD = 1063.58 K

Chicago Marathon: Runners Helping Others

Here's a wonderful example of people helping others. The video was posted on the RR forum and took place at the Chicago Marathon: http://www.myfoxchicago.com/myfox/pages/Home/Detail;jsessionid=5314E3B3FBD91A33734853D9A3F125CF?contentId=7631071&version=6&locale=EN-US&layoutCode=VSTY&pageId=1.1.1&sflg=1 Personally, I can't believe the many people who ignored the man and just continued running. I could not do that.

I didn't realize that getting assistance on a course results in disqualification from qualfying for the Boston Marathon. Someone posted an article from the Runner's World, from the fallen runner's perspective: http://dailyviews.runnersworld.com/2008/10/chicago-the-fal.html. It's a great read. In the video, I noticed that the runner did taken to the 2 men who came to his assistance (they got there before the medics did). Since the fallen man didn't get a qualifiying time for Boston (the other 2 men already qualified), he accepted their help to get back on his feet. A more "hurting" story would have been crawling to the finish line and qualifying for Boston, then to receive assistance and meet the qualifying time but being disqualified since you got assistance.

For someone like myself who will not qualify for Boston, I would ask the fallen runner if he was okay and wanted help. I think that's important since you don't want to assist someone who refuses (as who knows what damage can be done to the person's body).

Week #2 No Runs This Week

Another week of no runs during the week due to a cold (and recently a terrible cough). Have scheduled a half marathon race in Ajax this Sunday -- I'll decide if I will run it (e.g., weather). Fortunately, everything below the neck is in running shape -- just what's above the neck that's the problem :-( I coughed so much last night in bed my ribs began to hurt. I'm just about to go to bed (and don't look forward to all the coughing).

Race Report: Toronto Half Marathon [PB]

Before Race:

Awoke at 5:30 am. Walked and fed Bud. Got dressed (everything organized last night) and out the door by 6:20 am. Warm-up run to the shuttle bus located at the Marriott Hotel (Yonge and College). After last year's "disaster" arriving late 20 minutes for the half marathon, I strategically chose another bus location (since many of the out-of-towners were staying close to the expo and would take the University and Richmond shuttle bus location). Even though the race organizers assured me there would be more buses, I didn't want a repeat. They gave me a $15 discount for last year's mishap.

Was pleased to see 4 shuttle buses lined up! I boarded the first bus and within a few minutes, it departed. It went up Yonge Street until Bloor. Then headed on east to Mount Pleasant heading north to Lawrence. Then north on Yonge Street to the start. (Not sure why the bus just didn't head up north on Yonge for the entire journey). Arrived at about 6:50 am and had lots of time to spare. Fortunately, warmth was found in the Civic Centre mall. Got in another 10 minute warm-up run and then some stretching.

Overall, it was quite chilly and I did wonder if I had under-dressed (sure contrasts wearing a winter coat 2 years ago!). Kept the jacket on until I deposited my bag at the Bekins truck. Nothing came out of my mouth (I have a cold) when I asked the lady to write my bib number on the bag as well. I wore my Mississauga marathon tech shirt from 2 runs ago and my new track pants I bought at the expo for $30.00. I thought about wearing my running short tights but opted not to considering my current cold.


Start Line:

Wow, talk about a "mess" :- Okay, I admit arriving 5 minutes before 8:00 am and it was very difficult to make it to the start line, with the spectators standing on the sidelines. I did my best to join the masses in the middle of the pack. There really should be corrals with anticipated finishing times to help situate the runners and walkers. I think I did a good job situating myself.


The Race:

Having walked the half marathon race the past 2 years, I knew the route well. Running it was different due to the hills (I counted 4 of them -- hope I'm right). I ran Hoggs Hollow successfully but knew I had done some "damage" that could affect me later in the race. After Hoggs Hollow, there were 3 "minor" hills to climb -- aargh! The downhill was fine after the uphill. I enjoyed the Rosedale Valley and the fall colours. Although the race is advertised as "downhill, scenic...fast!", the uphills made this a challenging race.

I always enjoy the scenery going down Yonge Street. The route began on Beecroft Road, south on Yonge Street (past Sheppard; Wilson; Lawrence; Eglinton; St. Clair) and then turning east on Aylmer Avenue downhill along the Rosedale Valley. Once we reached Bayview Avenue, we continued running south to King Street, passed through the St. Lawrence Market (passing by Jarvis; Church; Yonge; Bay) and then north on University Avenue until reaching north of College Street to the finish line victory lap.

The hills took a toll on me. One spectator had a sign that read "Hills build character" at the Hoggs Hollow. Of the 3 half marathons I've run this year, this one was definitely the most challenging. I prefer the flat route of the Scotiabank Toronto Waterfront and the downhill (and no uphill) Mississauga. During the final 8 K, I "struggled" -- I think I went too fast at the beginning, but this was a bit challenging considering the first half of the route isn't flat. By the time the route flattened, I just kept pushing ahead as best I could. I used 10:1 but took a few 30 second breaks as needed as well as breaks at the fluid stations. When I saw the huge and silver finishing medals, that gave me some strength to push to the finish line.

The kilometre markers were confusing...Was shocked with the first marker since my Garmin read 1.25 K. I got confused with the other kilometre markers since I saw double of each of them; i.e., there were two 5 K markers. I eventually figured out the first marker was for the half marathon and the second marker for the second marker. After the first kilometre marker, my Garmin was about 0.07 K off so I knew which marker to follow.

The fluid stations...The fluid stations were not strategically placed. The first station was quite a distance from the start line (maybe 4 or 5 K). I recall 2 fluid stations about 100 m apart and remember saying to myself what a waste to have the second station. One station only had water -- although they were using Gatorade cups and I took the cup expecting Gatorade. The volunteers worked hard, even though at some stations they were in "panic" mode trying to keep up with the demand. Lastly, the Gatorade was too watery. What I did like was the same flavour throughout.

I will remember this day for the excellent weather and beautiful fall colours. The spectators cheering along University Avenue were super and that helped convince my legs to keep going as they had enough. I used my mental toughness to "force" my legs to give it their all and found some "reserved" energy for a strong finish. I threw out my water bottle with 1 K to go as I didn't need any more fluids. The police did a great job directing traffic.

Post-Race:

It took 2 volunteers to remove my time chip -- guess I did too good of a job tightening it ;-) Was thrilled a volunteer put the finisher's medal around my neck (rather than just handing it to me). Found a box with space blankets and quietly put it on to keep warm -- didn't want to make my current cold any worse. Lots of food available (e.g., Gatorade; bagels; bananas; granola bars; chocolate milk). The one item I wanted but couldn't find was the "speciality" chips -- never tried them and they are quite expensive at the supermarket. Also got a Goodlife cap and a handbag (while looking for the chips). The bag check is a gold mine for thieves; it was not supervised and some bags were luggage. Went to the Hart House for a shower and then headed home.

Bud was pleased to see me and I took him on a walk to University and Elm Street to see the marathoners make their trek for the final kilometre. We got there at about 1:00 pm so these were fast marathoners, with finishing times around 4 hours. I brought along an eatable bone to keep him occupied while I clapped. Many were struggling to make it to the finish line, some even walked. A few runners were accompanied by the Psych Team on bikes. Not surprising with the struggling runners since it was a tough route, with the hills in the first half (the second half of the full marathon is along the Martin Goodman Trail, which is flat).


Finish Statistics:

Chip Time = 2:04:56.3 [PB]
Gun Time = 2:06:24.2
Gender: 259/338
Category: 1576/2149

The finisher's medal continues to be outstanding. I think it's great that there are finisher's medals for the full marathon, half marathon, and 5 K. I found the engraving booth and paid $5 to have my medal engraved.

I'll await the finisher's photos as well as the printable certificate of completion. The certificate is great since it does an analysis (e.g., stats for place in entire field, gender, and division for number of finishers behind and % of finishers ahead); bird's eye view of the finish line; split times; speed; and a map of where I was when the overall winner finished. Very detailed and cool!

Overall, I found this is a tough course due to the hills (Hoggs Hollow; the 3 other uphills). I enjoyed the downhills (e.g., Rosedale Valley) but prefer a flat course.

What's Next?

Next Sunday I'm registered for the Ajax half marathon. I know I should not be doing this as I need 2 weeks to recover. I will use it as an LSD run (just have to remind myself in a race). I'll aim for a time around 2:30. Only 300 racers so I'll be a small race.

Have signed up for the Resolution Run (late December); Chilly Half Marathon (in March); Around the Bay 30K; and the Mississauga Marathon (Mother's Day).

What I need to do is recover from today's marathon and then winter running, building up to the half marathon for early March and 30 K for April. That'll be challenging... and I'll need to focus on nutrition (e.g., preventing the "hit the wall" scenario) as well as how to run in the winter -- last winter, I never ran in the snow.

One more thing...after today's hilly run, I'm not sure I want to run a full marathon at this race. I'm leaning towards the flat Scotiabank Toronto Waterfront for a second marathon in 2009. I walked it last year and loved the flat route, entertainment, fluid stations every 2 K (although the second half of the race isn't scenic). I really want a marathon finisher's medal from the Toronto Marathon but think the Scotiabank's flat course is more suitable (but the medal isn't very good).

Expo!

Went to the expo after work (with my cold). The line-up for the half marathon was a bit busy when I got there and about double the size when I left. I think they need a few more volunteers at the half marathon. The green colour tech shirts is an unusal colour -- but at least I picked the right size this year (medium) and will wear it in the future.


Other highlights:

* Signed up for Canadian Running. Can't go wrong with a free issue and socks and then a year's subscription of 7 issues (total = 8 issues) for $17.95 tax included.

* Crossed off some of the items I needed to buy:

- Running track pants for $30.00 -- the lady allowed me to leave my "goody" bag so I could try on the pants in the washroom -- a small fits wonders for me;

- spun the RR wheel and was thrilled I won a prize (and didn't get the 10% coupon I got at the Scotiabank Waterfront expo) -- I took the Velcro Pocket which the man working at the wheel says retails $6.00 -- I now have a way to store my keys when wearing my running short tight

- signed up for the Mississauga Marathon -- wow, only $65.00 for the full marathon (that's the price I paid for this weekend's half marathon); there's a 1 in 5 chance the registration will be complimentary -- I need to win...

* Was hoping to sign up for the Around The Bay 30K but only on-line registrations are being taken.

* Went 3 times around the expo and picked up 3 bottles of the Gatorade G2 bottles (and some buy 1 get 1 free coupons)

* Great sample of banana bread -- very soft and tasty

* Here's something usual ... Xocai's The Healthy Chocolate. I tried 3 samples -- delicious. Only shocker is the price -- $150.00 for 140 squares in the box (As an aside, I'll stay with dark chocolate until I win the lottery...) http://nettrax3.infotraxsys.com/mxi/ShoppingCart/Shop.cfm?pid=18372918257432401

* Another interesting booth was the Greens+ -- it's to cleanse the body. I just did the pH test that came with the brochure and my pH = 6 (too acidic). I'll have to read the brochure provided.

* I was hoping for the Poster booth (at the Scotiabank Waterfront expo) to be at this expo but they weren't. I'll have to wait until next year.

Even though the Scotiabank Waterfront expo had so many booths in the spacious location, I didn't buy anything. Today's expo was great Now to sleep off this cold so I can actually run the race ...

Sick + Advice from RR Forum

Aaargh! I missed my run yesterday and this morning since I have a cold. In fact, I'm taking a day off from teaching today to rest up. I can't believe that tomorrow is the beginning of the Toronto Marathon expo. Only 2 days to "get healthy". I'll see on the weekend if I can run this one; my "A" race was at the Scotiabank so this cold is just really bad timing :-( Hopefully lots of rest today will help. Knock on wood...

Here's a thread that I starting on the RR forum with a snipets of ususal advise from my on-line colleagues:


Posted: 16 Oct 2008 02:20 Post subject: Running + Colds

I read the following in the current (November 08 issue of the Runner's World (p. 29):

Running hard can give you a cold. Hard exercise suppresses the immune system,
making the body more susceptible to infection. Fend off a postrun flu by
regularly eating apples, garlic, and onions. These food contain quercetin, a
compound that studies have linked to increased immune health.

With the Toronto Marathon approaching, a cold developed yesterday (this afternoon, I began losing my voice and now am coughing) I "felt" something wrong on Monday, the day after my LSD (the same happened last week as well). I'm coming to the reality that I may have (another) DNS I missed my 40 minute run this morning and will miss it again tomorrow. I'm still keeping my fingers crossed I can run the half marathon race on Sunday. I've never heard that it is a fact that running can lead to a cold...

From i_blokland:

The key symptom will be the cough (the old "above the neck" vs. "below the
neck" advice). In the meantime, stay hydrated, keep your electrolytes topped up,
get plenty of sleep, and on Sunday, stash a handkerchief or two in your
pocket.

So long as your lungs are clear, a stuffy nose is only going to be an inconvenience. Even still, it is a good idea to run more conservatively than if you were healthy.

From impet:

My understanding is that running suppresses the immune system only if you
suddenly subject yourself to an extremely intense or long workout, which most of
us don't do. If you've just been building up (or, in fact, tapering!) sensibly,
then it's far more likely that your cold is attributable to bad luck.

From jwolf:

If I have just head-cold symptoms, I usually don't have to slow down or run
more conservatively at all, actually. That is, unless I'm feeling really tired
and run-down-- then it doesn't really matter where the symptoms are, I usually
take a rest day to help the immune system recover.

Registered for Resolution Run and Chilly Half Marathon

I just registered for the Resolution Run in Toronto on Sunday, December 28th. I really want that jacket! I worn the jacket given out last year in my early morning runs and enjoy it very much.

I've also registered for the Chilly Half Marathon in Burlington on March 1st, 2009.

This is always a sell-out and it'll be good to pave the way for registering for the Mississauga Marathon, which I'll do this Friday at the Toronto Marathon expo. It'll be good to make this official so on wintery days, I will still run. That's my next challenge -- how to run in the winter and in snow.

During yesterday's LSD, I thought about my upcoming races for 2009:

• Chilly Half Marathon http://www.events.runningroom.com/site/?raceId=3614&contentId=16085&vrindex=0



• ATB 30 K http://www.aroundthebayroadrace.com/details.htm



• Mississauga Marathon -- "A" race http://www.mississaugamarathon.com/index.asp
  


• HBC 10 K (July 1) http://www.hbcrunforcanada.ca/2008/index.php



• Nissan 10 Miler http://www.canadarunningseries.com/torontoten/index.htm



• Midsummer's Night 30 K http://www.amidsummernightsrun.ca/



• Scotiabank Toronto Waterfront Half Marathon http://www.torontowaterfrontmarathon.com/



• Toronto Marathon -- "A" race http://www.torontomarathon.com/
  

With each passing day, the excitement thickens with the Toronto half marathon arriving on Sunday next week!

10:1 (x12); Reached 1000K for Year :-)

LSD this morning...cool (but not cold) and sunny on a beautiful autumn day. If this weather repeats itself next Sunday for the Toronto half marathon race, that'll be amazing. I am thrilled to announce that I have reached the 1000K running mark early in my LSD today. Wow! Never thought I could do it in a year -- slowly and gradually I kept the routine of 3 runs per week (4 runs during the summer). The RR forum, in particular, the 1000K Summit Challenge has been instrumental in me reaching this goal.

My route was along the woods on the Martin Goodman Trail near Cherry Street and Commissoner's Road. Amazing view with the trees changing colours. Frequent runners along the route and friendly. It's always good to change the route once in a while.

Today = 17.82 K
YTD = 1017.33 K

One week until the Toronto half marathon. Will be going to the expo on Friday after work. I'll keep on the look-out for the poster I didn't buy at the Waterfront race. I found a video from the 2007 race: http://www.runningroom.com:/discussion/viewtopic.php?p=254779#254779 . I'm planning on signing up for the Mississauga Marathon race -- it'll be my debut at the 42.2 K distance as a runner. Lots of races are being planned for next year. I should also register for the Resolution Run on New Year's Eve (with the wonderful jacket!) as well as the Chilly half marathon.

10:1 (x4)...So Close!!

Ended up with 5.78 K this morning before work for a yearly total of 999.51 K. My LSD this weekend will mark the 1000 K mark :-) I've changed the counter to 1250 K for the year.

10:1 (x4)

It's going cooler now with the fall season officially here. I still wore shorts but included my Resolution Run jacket over my tech shirt this morning. Got in 5.48 K and am inching closer and closer to the 1000 K.

As I write this entry, it is raining, has been raining for most of the day now; so fortunate it didn't rain this early morning. Eventually, I will not be able to wear shorts. I wanted to head to the Running Room to check out running pants but didn't due to the rain. Maybe tights? I have a 20% coupon that needs to be used by the end of the month.

YTD = 993.73 K

LSD 10:1 (x12)

Slept in and began the LSD at about 9 am this morning. After taking Bud on his morning walk and feeding him, I opted to wear a tech shirt and my RR jacket (from the Resolution Run last December). Half way through the run, it got to the point I didn't need the jacket anymore. So I unzipped it and still ran with it. I like the fall weather - no humidity! Once again, was in great company with the numerous runners, bicyclists, and walkers (although not many today). I think this was a conservative run since it's only 1 week since the Toronto Waterfront half marathon race. I have no data on my heart rate since I forgot to wear it. The Garmin reported a distance of 17.72 K, for YTD = 988.25 K. I may reach the 1000 K on Thursday; if not, I'll reach it next Sunday :-)

Two weeks until the Toronto half marathon. I will probably sign-up for the Mississauga Marathon at the expo. I'll need to think of the training programme for the 42.2 K run, with the trickiness of the winter. I don't like running on snow or ice... I'll need to think if I should sign up for the Chilly half marathon and the ATB 30 K.

Thursday 10:1 (x4)

Forgot to post Thursday's run...

Cold this morning. Still wore shorts and a tech shirt. Another good run, with 5.57 K covered. While on the way back to the car, a supermarket worker commented that he wore a winter coat (after he saw what I was wearing).

YTD = 970.53 K

10:1 (x4) + New Shoes!

First run after the Scotiabank Toronto Waterfront half marathon. Extra slow run at 5.41 K. Legs still a bit sore but recovery seems to be coming along.

YTD = 964.96 K

Race Report: Scotiabank Toronto Waterfront Half Marathon

Expo

Picked up bib and tech shirt on Friday after work at the expo in the Metro Toronto Convention Centre. Similar to last year's huge set-up. Carrying 2 bags with 6 pairs of shoes, it took me a few times around the expo to find the booth to donate my used shoes to be sent to their third world. After that, I picked up my bib and tech shirt quickly as there were no line-ups. I had a sample at the Oasis Juices booth; YoPRO (yogurt); CliffBar; Multigrain Cheerios; and the new G2 Gatorade. I was tempted to take advantage of the discounted $17.95 subscription to Canadian Running but opted not to since I have gotten complimentary issues at expos. The current September/October was included in the goody bag and is a good issue as I read a few of the articles at the Shopper's Drug Mart last week. I also signed the "Impossible is nothing" board with Addidas. Didn't see John "The Penguin" Bingham this year. I didn't buy anything at the expo this year. Afterwards, I headed to the University Fair, also in the Metro Toronto Convention Centre (but it was in the South Building) -- picked up university admissions books so I have them available for my students when they ask me questions about post-secondary.

Race

Awoke several times during the night and checked the clock. Ate my usual Vector cereal and then walked and fed Bud. Wore my Mississauga Marathon tech shirt from last year and remembered to wear my knee brace (just in case...since I felt the runner's knee sensation the past couple of weeks). Was a bit challenging to find a signal for my Garmin -- maybe because of the overcast weather. Excellent weather for a race as it was overcast and cool. Arrived at Nathan Phillips Square at 7:10 am by running slowly for 10 minutes from home as a warm-up.

6373 half marathoners and 2531 marathoners lined up at the start line, based on the anticipated finishing times. Security were present to ensure that the colour matched the location in the start line. It took me close to 8 minutes to reach the start line. Was quite crowded at the beginning as we made our way south on Bay Street, then east on Wellington, becoming Front Street at Church; then south on Parliament to Lakeshore (part of which is under the Gardiner Expressway); then scenic view along the Waterront all the way west to Windemere (passing by the CNE and Ontario Place); then turn around by heading east back to City Hall on Lakeshore and then north on Bay Street. There tough part was the upward slope of the Gardiner Expressway -- but what goes up must come down so that was good. The real "killer" was on the way back when we had to go up that upward slope again (!).

My goal was 2:15 and I noticed the 2 pace bunnies with 2:15 (one was using 10:1 and the other continuous). Eventually, I surpassed both of them. My first interval was 6:15 (which was good for a race). Coincidently, when I reached the 3K water and Gatorade station, I was ready for a 1 minute walk. I always find drinking on the run tricky. With fluid stations every 2K, I was able to take a break at the fluid station if I was approaching a 1 minute walk break. I also threw away my water bottle after 1/3 of the race as I was convinced I would be hydrated well throughout the race if I took 2 cups of Gatorade at each station.

1st 10:1 = 6:15

2nd 10:1 = 6:21

3rd 10:1 = 4:55 <--- (?!?)

4th 10:1 = 6:05

5th 10:1 = 5:44

6th 10:1 = 5:44

7th 10:1 = 5:36

8th 10:1 = 5:45

9th 10:1 = 5:19

10th 10:1 = 5:24

11th 10:1 = 5:13

12th 10:1 = 4:58

Interestingly, my Garmin total was 22.22K, averaging 5:39 K/min. Perhaps it had to do with being under the Gardiner Expressway?

The Entertainment provided by the neighbourhoods was great. I truly understood the effect of the cheering with the final few Ks as that really helped me get to the finish line. I forgone the final minute break as I was close to the finish line, with 1.5 K to go. I really liked the "500 metres to go", ... , "100 metres to go" signs.

My chip time is 2:05:26.2, placing 3356 out of 6373 half marathoners. This beat my spring half marathon debut as a runner by 16 minutes :-)

For the first time, I found the finishing area well organized. After passing the finishing mat and receiving the finisher's medal, we had to walk a bit before being given water and Gatorade in bottles. Then it was more walking to have the time chip removed. Then a bit more walking to the post-food of bagels; bananas; apples. Once you left the post-food area, security would not let you back in. There was entertainment on the main stage as well as Oasis Juice and MultiGrain Cheerios booths.

Overall, a great race. I like the start/finish at City Hall. The finisher's medal is much better than last year's but still a bit surprising in quality when compared to the smaller races put on by the Canada Running Series such as the 10K Sporting Life and the 10 Nissan Ten-Miler. I hope to return next year.

Here are the photos of me taken at the race. Disappointed there weren't photos of me during the race :-(

Rest for a few days and early night sleep. Then it'll be back on Wednesday and Thursday to an early morning 10:1 (x4) run. Looking forward to the Toronto half marathon in 3 weeks. It won't be an "A" race so I won't be after a new PB. Here's a poster that I hope I can buy at the Toronto Marathon expo (if Sports Poster Warehouse has a booth):

"While most are dreaming of success, winners wake-up early and work hard to achieve it."

10x1 (x4); 10x1 (x4)

Been so busy with work that I haven't been able to record my runs on my blog. The good news is that I did get my 2 runs in during the week :-)

Wednesday = 5.83 K
Thursday = 5.63 K

The running trail is now dry and it's a great view!

YTD = 937.05 K

10:1 (x10) Tampering

Forgot to recharge the Garmin so couldn't get out at 7:15 am for an early run. Recharged the watch for 45 minutes then it was out the door. Cloudy and cool this morning (radio said a chance or rain, which never happened). Could feel the runner's knee so I am regretful for running with Bud last week. During the run, all was well. Got in 10:1 (x10) for a total distance of 14.75 K.

YTD = 925.59 K.

Early morning runs on Wednesday and Thursday. Then it's race day next Sunday for the Toronto Waterfront half marathon :-) Looking forward to bib pick up on Friday after work. Love the expo as it's huge!

10:1 (x4)

Nice and cool this morning. Got in 5.68 K before work. Not much to report as all went well. YTD = 910.84 K

10:1 (x4)

Wednesday morning...so woke up 1/2 hour earlier for a morning run. Should have slept earlier last night -- will do that tonight for tomorrow's run. Got in a slow 5.50 K today along my enjoyable route.

I have opted to walk Bud after work and to take him on a longer than usual walk. I could feel the runner's knee coming back if I wasn't careful. Two days rest was good...

YTD = 905.16 K

10:1 (x10) Tappering; Runs with Bud

Forunately, no rain this morning -- the radio has announced about 50 mm of rain from the USA hurricane (which hasn't arrived as I write at 2:20 pm). Humid this morning but with a bit of wind along certain parts of the Martin Goodman Trail (e.g., near Ontario Place). Glad I wasn't doing 14 intervals of 10:1 as the 10 intervals was tough. Forgot to bring along music. The sun made an appearance during the final 4 intervals. Lots of folks on the trail this morning. Total = 15.68 K. YTD = 899.16 K

During the past week, I have been taking Bud, my 1.5 years old Chow Chow, on slow runs with me after work. In the summer, he got 5 walks. Now that I'm back teaching, I'm only able to get him a morning, after work, and evening walk. Since he has built up so much energy, I've taken him each day on a 10 minute slow run, amount to 1.5 K each day. Sure is a great way to make him tired. And the breeder told me that Chow Chows don't like much exercise. Mine's different and I'm not complaining :-) I've added 10.5 K to my YTD, which is now YTD = 899.66 K.

Two weeks until the Scotiabank Toronto Waterfront Marathon. Can't believe it's just around the corner. Am going to fill out the Toronto Half Marathon registration to send in tomorrow. I'll "donate" the registration fee for the Ajax run as I won't run it. Maybe I could use this as a "fun" run since I've already paid?

I've found a routine that seems to work for me...Wednesday and Thursday mornings get up 1/2 hour earlier for a 10:1 (x4) before work; 1.5 K slow runs with Bud each day; LSD on the weekend.

10:1 (x4)

I think it's going to work getting up 30 minutes earlier in the morning for a run. Continued with the wonderful park trail I found yesterday -- the large puddle remained so I wasn't able to explore and enjoy the trail completely. Got in 5.92 K for a YTD = 873.48 K.

Once again, took Bud on a run. I wore my Garmin which said we ran 1.50 K in 11 minutes. I should be adding this to my YTD totals. I'll do that with my LSD run.

10:1 (x4)

Week #2 in the new school year. I chose to wake up 30 minutes earlier than usual for my morning run. Ran in the school "neighbourhood" and located a park trail :-) Unfortunately, part of it had a huge puddle so I turned around. I think I'm going to enjoy this! Got in 5.88 K this morning. Look forward to another run tomorrow morning. YTD = 867.56 K

Continue to slowly run with Bud after work for about 5 minutes. Should I add this to my YTD totals? So far, I haven't.

I e-mailed the organizers of the Toronto Marathon and they are allowing me to register for the half marathon at a $15 discount -- i.e., $65 (the earlybird fee). This is due to the busing situation last year. I registered a while back for the Ajax half marathon and might forfeit the $45 I paid for registration (I think it was $45) and go with the Toronto Marathon. I enjoy this race, eventhough the wonderful medal looks like last year's. The full marathon certainly looks amazing (but I can't do that distance at this time).

10:1 (x15)

Beautiful morning for running -- cool, cloudy, with a breeze :-) [Such a contrast to the afternoon with the rain] Lots of runners and walkers along the Martin Goodman Trail this morning. Part of the trail was closed due to a canoe competition. Was out there for 2 hours 45 minutes and ran conservatively, a total of 22.05 K, averaging 7.29 min/K and 149 bpm. Really enjoyed the run -- just wish the entire year was like this morning. Forgot to wear the knee brace -- only figured that out with about 1/3 to go as I saw a runner with knee braces. Felt great to even run uphill beside the Gardner Expressway and before Ontario Place -- usually walk on the uphill. Also passed by the Toronto Islands entrance on Bay Street as it was crowded with a festival. YTD = 861.68 K.

As an aside, I never knew my Chow loves to run (okay, I knew that he ran in the backyard, but to run with me during our daily walks?). Yesterday morning, I ran slowly with him back home as the rain got stronger. He enjoyed it. Ran slowly with him again yesterday afternoon and just an hour ago. The run lasts about 5 minutes -- nothing long as I don't want to injure him. For the most part, he runs and doesn't get distracted by squirrels, etc.

Two weeks until the Scotiabank Toronto Waterfront half marathon! I'm thinking of doing the Toronto Marathon (although I've already registered for the Ajax Half Marathon). I doubt I will actually sign up for the Toronto Marathon since it now costs $80 to register, not to mention the awful bussing from last year. I've e-mailed the race director about the busing situation.

10:1 (x4)

Got in an early 10:1 (x4) before work in the near my school. Was trying to finding a route -- went from the large street to the small streets and then "got lost". Ended up at the southest point of my route after the run was over and had to walk for about 15 minutes. A small portion was on an uphill incline, which made me tired. The early morning weather was wonderful -- such a contrast to the afternoon humidity of late. Got in 5.66 K for a YTD = 839.63 K. LSD on Sunday -- hope for cool weather.

Have really thought about running before or after work. Since I had a meeting after school day, I opted to wake up earlier and go on a run close to my school. Got to see the expensive (and huge) houses. Although I enjoyed the route, it was quite random. It might take a few runs before I settle into a run that has a scenic path -- like what happened in summer school. Today's run was conservative at 5.69 K. Hope for another run tomorrow morning.

YTD = 833.97 K

10:1 (x14) + Scotiabank Medal Revealed

LSD this morning. Left the house early at 6:45 am in order to beat the anticipated heat. Beautiful weather! Sunny and cool (no humidity!) -- such a contrast to last weekend's run. I ran slower than usual since I wanted to see if I could add an interval. After completing 12 intervals, I opted to add 2 extra intervals (since I wasn't tired and felt great as well as an attempt to "make-up" for missing a run this week). Got in a total distance of 20.44 K, with an average pace of 7:32 min/K (hmm...I can power walk faster) :- Great to see so many walkers and runners out on the Martin Goodman Trail -- what a community we are!

Return to work on Tuesday. Been an amazing July and August as I've run over 300 K in the 2 months. The 10:1 and the 4 runs a week (most of the time) have been great -- no injury -- continue to knock on wood. YTD = 828.28 K.

Looking forward to my half marathon at the Scotiabank Toronto Waterfront. Love the look of the medal -- must be the same company that made the Nissan 10 Miler and the Sporting Life 10K -- lots of detail and sure beats the dogtag medal from last year. This race has a special place in my heart since my first race was the 5 K and after having such an amazing experience, have been hooked since.

10:1 (x4)

Another cool day :-) Got in 5.96 K, running a "modified" route since I had to visit the Canadian Tire afterwards. Will have only 3 runs this week; not a problem after last Sunday's difficult LSD in humid weather. YTD = 807.84 K.

Two days rest since the difficult LSD on the Sunday. Today was sunny and cool and enjoyed the 10:1 (x4). I covered a distance of 6.05 K along the route around the neighbourhood. Will do the same route again tomorrow (as long as it doesn't rain). I think I'll only have 3 runs this week.

I'm thrilled to have surpassed the 800 K :-) YTD = 801.88 K. Can't believe my second half marathon as a runner is next month. Looking forward to it.

10:1 (x12)

Good thing I got in my LSD "early" this morning as it's now raining and thunderstorms. A tough LSD this morning with the windless and bit humid conditions -- although not hot. I began the run at 7:30 am (was hoping for earlier) and thrilled the weather forecast of run overnight was untrue. Back on the Martin Goodman Trail, sharing the path with fellow runners, walkers, and cylists. Passed by the Canadian National Exhibition and Ontario Place but it wasn't open yet. The final 20 minutes were a challenge and I'm glad it's over. Where is the wind? :-

Got in 17.90 K this morning, average pace of 7:22 min/K slower than usual; and average 150 bpm. My pacing was fine: 7:49 min/K; 7:43 min/K; 7:36 min/K; 7:35 min/K; 7:21 min/K; 7:10 min/K; 6:58 min/K; 6:57 min/K; 6:58 min/K; 6:48 min/K; 6:29 min/K; and 6:36 min/K.

YTD = 795.83 K. My next run will allow me to reach 800 K :-) Will be a bit more challenging with back to work a week away. I've enjoyed the 4 runs per week and hope to have at least 3 during the school year (with the LSD on the weekend).

The closing ceremonies of the Olympics is happening today. I was surprised with Ryan Hall's 10th place finish in the men's marathon -- maybe it was the difficult hot, humid, and smog? His time of 2:12:33. I was hoping he would win a medal since he's been amazing -- e.g., Olympic Trails in New York. http://results.beijing2008.cn/WRM/ENG/INF/AT/C73L/ATM099101.shtml#ATM099101

Another sunny day -- much warmer than usual. What happened to all the rain? (Not complaining!). I ran in the neighbourhood beginning at 10:00 am and enjoyed the shaddy parts. Today's run covered 6.25 K. Looking forward to my LSD on Sunday morning.

TYD = 777.93 K (Pleased I'll hit the 800 K before the end of the month!).

10:1 (x4)

Another cool and sunny morning! Once again, I left the house past 9:00 am. I took a different route today, making my way down to the CNE and the Martin Goodman Trail. People were lining up to get into the Exhibition. Total distance covered is 6.24 K, for a YTD = 771.68 K. Rest day tomorrow.

10:1 (x4)

First run since the Midsummer Night's 15K. Beautiful morning -- sunny and cool. Unfortunately woke up a bit late so began the run close to 10:00 am. Got in 10:1 (x4) in the neighbourhood, covering 6.12 K. Have gotten over the long evening race of Saturday. Hope to have another run tomorrow morning, pending cooperation of the weather. YTD = 765.44 K.

Race Report: Midsummer Night's Run 15K

Did the Midsummer Night's Run 15K tonight. It's my 2nd evening race, with the Night Crawler 5 Miler from last year being the first. I'm pleased with the e-mail updates and the instructions at the bib pick-up. I arrived at the parking lot at 4:30 pm and then did a warm-up run to McLeary Park, where the race will start. I was surprised to see some cars parked across the street from the Park -- no problem since the $10 parking pass went to the Sick Children's Hospital. It was only a couple of kilometres so I continued my warm-up on Commissioner's Road. Got in 4.61 K and then went to pick up my time chip (it was an ankle velcro) and the blinker (I ended having to get another one since my wasn't blinking). Water and Gatorade was set up already and I had 3 cups of Gatorade (they were 1/2 full). While waiting for the start, I walked around. I am impressed with the number of racers in this sold out event. There was a change of plans and the 30Ks started first. Then the 15K runners and walkers went next.

We ran south from McLeary Park, headed west a bit and then east towards Tommy Thompson Park along Commissioner's Road. I did step on a small pothole (!). I must admit I went out faster than anticipated -- probably since I already did a warm-up run and the 15K distance was shorter than my weekly LSD. It was a bit crowded at the beginning. Lots of power and race walkers -- they were fast!

After running about 2K, we entered Tommy Thompson Park. The sun was going down. Similar route to that of the Nissan 10 Miler and the Scotiabank Toronto Waterfront Marathon. Water and Gatorade stations were about every 3K and I drank Gatorade whenever I could. I wore my black running shorts without pockets so I didn't bring any fuel along.

The next 10K were in Tommy Thompson Park. Scenic route as I enjoyed the sights of the lake and to the east, the CN Tower. We ran through gravel as well as rocky surfaces -- one lady nearly tripped on a rock. Fortunately it didn't rain as it would have been absolutely muddy (and disgusting). I was careful running past a bridge and then had to run uphill for a bit. During this part of the run, it was peaceful and the racers had spread out. The turnaround was the lighthouse. Over head were birds making the V-formation. I checked my Garmin whenever there was a K marker for my pacing to ensure I wasn't going too fast. I got into a routine and groove and looked forward to each minute walk. Unlike other races, I didn't have a lot of "steam" left over at the end. It got darker at the end of the race -- but not totally dark.

This is the first race where my Garmin distance is less than the race distance -- okay, it's only 0.01K less. My average pacing was 6.03 min/K and average heart rate 172 bpm (that was high due to the increased pacing). Using the spectacular 10:1 intervals, my pacing for the runs were:

6:13 min/K;

6:03 min/K;

5:55 min/K;

5:59 min/K;

6:05 min/K;

5:46 min/K;

5:48 min/K;

5:38 min/K;

5:05 min/K.

I did skip my final minute walk break since there was 0.75 K left. I did hear the cow bell and thought of Sue Henderson, my marathon walk instructor who couldn't walk this race due to an injury.

Chip Time = 1:30:44.1

Standing = 264 out of 623 runners

Gender = 132 out of 196

Age = 44 out of 60

http://www.sportstats.ca/display-results.php?lang=eng&racecode=42810&lboard=Overall&page=1&sizeofpage=200&sortby=place&limit=2000

The post food was great. Vector bars; bananas; bagels (only poppy seed -- but fresh and crunchy!); water and Gatorade. There were also left over Mega Wraps and I had a tuna. Basically had "dinner" and left full!

Walked back to the parking lot -- really seems like a long distance -- but again I ran to the Park several hours earlier. The 15K was fun but I'm sure the 30K would be even better as you would be running in the dark. My concern was the strict 10:30 pm cut-off. With another year of running, I should be ready for that. The hard part of running on rocky surface in Tommy Thompson Park is still day light so that will be fine. Running through Ashbridge's Bay Park and Beaches Park would be neat.

Rest day tomorrow!

YTD = 759.32 K.

And photos of the HEAVY finisher's medal:

10:1 (x4) + Bib Pick Up

This morning's 10:1 (x4) run was along the same route around the neighbourhood and then pick up of the Midsummer Night's Run bib pick up. The weather remains cool :-) In fact, a few hours after my run, it is now (very) heavy rain. Good news is tomorrow's weather will be 26C and no rain. Got in 6.17 K this morning, for a yearly total of 739.72 K.

Good thing I took along the address of the bib pick up location as I had thought it was slightly above the RR location on Yonge and Dupont; that was the Nike store! The address of 1510 Yonge Street is the New Balance store. I must admit I am disappointed with the contents of the Goodie Bag -- it isn't a bag but an envelope of the bib, 4 pins, directions handout, and "Udderly Smooth" cream. Not sure why bib pick up can't be on-site since the time chip and blinkers will be given out tomorrow before the race. Fortunately, the lady beside me bought a parking pass for $10 donation to the Sick Children's Hospital -- I forgot about that and the man helping me didn't ask. My bib #1266:

Front and back of tech shirt:

Parking Pass:

10:1 (x4)

Morning run along the usual route (not going to repeat yesterday's route with the hills). Cool temperatures with sun/cloud (although after running some errands (no pun!)), it started to rain hard :-( Fortunately only a block from home so I ran it. Got in 6.07 K this morning, for a year total of 733. 55 K.

Rest day tomorrow. Will go on the same route Friday and then pick up my bib for the Midsummer Night's Run.

After watching Michael Phelps win another 2 gold medals (and make history for most gold medals by a single athlete), the CBC shared a study on running and the delay of ageing. I couldn't find the article on the CBC web site but found an article from the BBC: http://news.bbc.co.uk/2/hi/health/7554293.stm

10:1 (x4)

Today's route was different as I wanted to run to the Bagel shop. Unfortunately, it was a rather hilly route. I was disappointed with the bagels as they were small (!) -- I bought a dozen anyways as I wasn't leaving empty-handed :- Not sure if it was the sun this morning or having an afternoon nap with Bud taken most of the bed (!), but I don't feel 100%. Sleeping as soon as I take Bud on his evening walk and watch Michael Phelps win another gold medal. By the way, got in 6.08 K this morning for a year total of 727.48 K.

The man running across Canada is leaving Newfoundland this Sunday http://www.crosscanadarun.com/wordpress/ He's currently in day #81 and has run 1075 K. Wow -- he's finished the first 1000K summit if he partook in the RR challenge.

10:1 (x12)

Awoke to rain and then went back to sleep. Awoke several hours later and noticed the sun out :-) Walked and fed Bud and then my run began at about 9:00 am. The weather was great for a run -- not humid with temperature 20C.

A great turn-out of runners, power walkers, and bikers on the Martin Goodman Trail! At the beginning of my run, the grounds were wet and memories of running in the rain a week before the inaugral Nissan 10 Miler from July 2007 came back to mind -- the runner's knee injury, the frustration of not being able to run the race... A conservative run (especially since I forgot (!) to wear my knee brace). I was pleased to have run in an upward incline when I got to the Humber River as well as a hill on the Queensway after passing the Sunnyside Pool; none of this was planned am I'm still surprised I did it. The downhills were welcomed as it complemented the mainly flat path. The long run this morning was great, minus getting "fingered" by a bicylist near the CNE Princess Gates. Geez...

Today's run was 18.42 K; 146.6 bpm average heart rate; and with an average pacing of 7:10 min/K.

4 runs this week for a total of 37.04 K.

YTD = 721.40 K

10:1 (x4) on 08-08-08

First day of the Olympics on 08-08-08. Awoke to rain :-( Fortunately, the rain stopped and after about 30 minutes to let the grounds dry up, I was off on my 10:1 (x4) run :-) Took the same route in the neighbourhood that I did on Wednesday. The runs are relaxing. Got in 6.38 K. Reached the 700 K on this run! YTD = 702.98 K. LSD on Sunday (if the rain stays away).

10:1 (x4)

Another 10:1 (x4) this morning, opting to change routes. It must be the 4 runs a week that have made the weekday runs painless. Got in 6.15 K today. Uneventful as the 44 minutes went by quickly. Rest day tomorrow. I probably will have another 10:1 (x4) on Friday and do my LSD on Sunday (a change of plans). So, I'll reach the 700 K mark this Friday :-)

YTD = 696.60 K

Found this link on the Running Room discussion board http://www.veoh.com/videos/v15492868cerjAAg3 Very interesting documentary about 50K and 100K runners being asked, "Why do you run?"

Another link on the Running Room discussion board http://www.crosscanadarun.com/wordpress/ A man is running across Canada to promote awareness of anxiety and depression. A great reminder of what one person can do to make a difference!

10:1 (x4)

Got in 10:1 (x4) this morning by running in my neighbourhood, for 6.09 K. It's a bit fast but I felt great. Hope to redo the run tomorrow morning with my LSD on Friday (as I'm busy Saturday). Enjoying the holidays but not the rain. I put Bud in the back yard after dinner today and had to run to let him in -- he goes to the bushes when it rains for cover. He's a chow and doesn't bark -- guess he fends for himeself?

YTD = 690.45 K (will surpass 700 K at the end of the week)

10:1 (x12)

Awoke to the radio this morning saying that the weather is unsettled - that there can be rain or thunderstorms until 5:00 pm. Since I was out of bed at 6:15 am and it was cloudy outside, I opted to have my LSD this morning after walking and feeding Bud.

Since the Carabana parade was near the route I take on the weekend, I opted to head east on the Martin Goodman Trail, making my way to the entrance of the Tommy Thompson Park and back home. Very scenic and peaceful route! I even saw a jack rabbit! The run went by quickly (didn't replace the battery so no music) -- but still it was fine as I got to do some thinking.

Today's pacing started off very slowly (maybe since it was a bit warm at the start) and since I ran yesterday. Here are my pacings for the 12 intervals: 8:08; 7:57; 7:37; 7:32; 7:18; 7:20; 7:11; 6:45; 6:45; 6:39; 6:44; 6:17. The heart rate averaged 153 bpm. Today, covered 17.95 K.

35.07 K this past week.
YTD = 684.36 K (1 month ahead schedule for reaching 1000K by the end of December!)

10:1 (x4)

Summer school ended today. I got in my final 10:1 (x4) using the fabulous route I "accidently" found. I think I've done 10 runs before work and it's been great to for the brain and body. Sure beats some of the hot and humid afternoons we've had during July. Today's run was 5.70 K.

I'm thrilled that my YTD = 666.41 K i.e., 2/3 of the 1000K is now reached. I am 1 month ahead of schedule. July was an excellent month as I got in about 150 K.

Tomorrow should be my LSD.

10:1 (x4)

Another 10:1 (x4) before work. It's such a great route I've found (by accident). Gives me my 40 minute run as well as a 5 minute cool-down walk afterwards. Last week of teaching summer school so will have my final run on this route on Friday (if it doesn't rain). 5.70 K. YTD = 660.71 K

Received an e-mail that the Mississauga Marathon is now open for registrations. I want this to be my marathon debut as a runner.

10:1 (x4)

Cooler than usual this morning. Went through my great route before work and enjoyed it very much - started off slow and felt great at the end. Got in 5.72 K. YTD = 655.01 K. I'm about a month of schedule now to reach the 1000K by the end of the year :-)

Fri (10:1 x4); Sat (10:1 x12)

Didn't have time to post my blog Friday and Saturday...so a combined entry:

Friday, July 25

Had to make a decision of running a 3rd time this week before the LSD, making it 4 runs in a week. That's a number I would like to run consistently as I make my way up to marathon training (after the half marathon season is over). I've learned the importance of running very slowly at the beginning since I do not stretch before runs. I really enjoy the route which goes into a residential community, including a park trail. Fortunately, it was overcast and not too warm. Got in a good run of 10:1 (x4), covering 5.8 K. The run gets me in a good mood for work.


Saturday, July 26

Woke up at 6:00 pm, ate Vector cereal, took Bud on his walk and fed him his breakfast. Then it was off for my 10:1 (x12) on the Martin Goodman Trail, beginning at 7:00 am. Like yesterday, the weather was overcast and not too humid. I actually like running in cloudy weather as the sun blasting in my eyes (even with sunglasses) isn't helpful. Lots of walkers out today with runners and bikers. When I passed the CNE, there was a 3x3 basketball tournament so it was busy. I also saw the ticket booths set up at the front of Princess Gates, getting ready for next year's CNE (haven't attended that in a few years and have no intentions for this year as it's the same stuff). Opted to run past the Humber River bridge into Etobioke for a bit. The first hour went very quickly and the last 10:1 I was thankful it was over. Today's run covered 18.36 K, avererage pace 7:11 minutes/K, and average heart rate 151 bpm. The intervals continue to show a slight decrease in time (which doesn't surprise me due to a slow start):

7:41 min/K; 7:27 min/K; 7:17 min/K; 7:13 min/K; 7:22 min/K; 7:01 min/K; 6:58 min/K; 6:48 min/K; 6:30 min/K; 6:29 min/K; 6:24 min/K

Definitely a rest day tomorrow. I'll see if I can get in 3 weekday runs before the final week of summer school -- it'll all depend on the weather as I don't want to run in rain if I don't have to.

YTD = 649.29 K

10:1 (x4)

Awoke this morning to 680 News saying that there is rain in Markham. I had to choose between sleeping another 30 minutes or getting up for a run before work -- I chose the latter :-) Good thing since it was cloudy and the roads and sidewalks were drying up. I was pleased I started the run very slowly so it wasn't as challenging as yesterday. Got in 5.65 K -- the first two 10:1 went by quickly and the final one...well let's say I was glad to hear the Garmin beep. May get in another run this week (as long as it doesn't rain) before the LSD on the weekend. YTD = 625.13 K.

10:1 (x4)

Thrilled no rain this morning -- so I got in 10:1 (x4) before work. As I was crossing a major intersection within a couple of minutes of my run, the light turned red so I had to rush a bit -- not good as I had to keep reminding myself of going slowly so I won't be huffing and puffing later on. Why is it during my long run I can go 2+ hours? Got in 5.79 K, for a year total of 619.48 K. Hope to get in at least 1 more run before the weekend -- basically any day that isn't raining will do. Very nice route -- eventually going into residential area (rather new) and then into a park trail before reaching the big streets and back to the start.

10:1 (x12)

After lack of sleep due to a hectic work week, I hoped to begin my LSD at 6:30 am; instead I began at 7:30 am, opting for more sleep. The radio in the morning said it was 20C but when I took Bud on his morning walk, I could feel the humidity. It had lightly rained about an hour before that. Thus, I reminded myself to take a conservative run. The radio yesterday evening said there would be rain and thunderstorms this weekend so when I saw the overcast sky, I had to take advantage of the opportunity.

Lots of runners and walkers out on the Martin Goodman Trail! I enjoyed seeing the variety of race tech shirts worn -- Toronto Waterfront; Toronto Marathon; Mississauga; Nissan 10-Miler; Nike 10K (the one with the bib on the shirt); Toronto Zoo. There was a Dragon Boat competition west of Ontario Place so there were lots of people there. The sun came out. I didn't wear sunglasses nor sunscreen but did bring my cap -- which was great as it helped keep the sun out of my eyes -- and it caught the sweat. Most of the route was breeze-free but there were a few instances of a cool breeze.

I'm pleased to report that I was able to get in 18.50 K this morning, averaging 7.08 min/K, with an average heart rate of 151 bpm. Listening to music really helped make the time go away. I'm pleased that I didn't look at my Garmin until it buzzed as the 10 minute interval run became a 1 minute walk. I'm thrilled with my pacing:

First 10:1 = 7.38 min/K --- 1.31 K

Second 10:1 = 7.32 min/K --- 1.33 K

Third 10:1 = 7.21 min/K --- 1.36 K

Fourth 10:1 = 7.14 min/K --- 1.38 K

Fifth 10:1 = 7.14 min/K --- 1.38 K
Sixth 10:1 = 7.06 min/K --- 1.41 K

Seventh 10:1 = 7.00 min/K --- 1.43 K

Eighth 10:1 = 6.51 min/K --- 1.46 K

Ninth 10:1 = 6.42 min/K --- 1.49 K

Tenth 10:1 = 6.25 min/K --- 1.56 K

Eleventh 10:1 = 6.12 min/K --- 1.61 K

Twelfth 10:1 = 6.05 min/K --- 1.64 K

Rest day tomorrow! I will get in 2 weekday runs 10:1 (either x3 or x4 depending on how much time I have before work). I want to get an LSD through Tommy Thompson Park but will do that when there is less humidity. Next race...Midsummer Night's 15K Run (begins at 6:30 pm on Satruday, August 16, 2008). YTD = 613.69 K :-)

As I write this Blog entry, my little man chose to sleep beside me -- on top of my running shoes! He usually naps on the floor to my left or on my bed -- but never in front of me -- must be since I have the fan turned behind me or he likes the smell of my shoes. He's now snooring!