10:1 (x7) + Wind!

Wow! It was windy during today's run. Listening to the radio, we're supposed to get 15-20 cm of snow this Friday (aaargh!!!) so it was very important I run today -- not to mention I have a day off today :-) The windchill temperature was about -18C, while the temperature was about -8C. Forutnately, I didn't feel frozen or chilly while running.

During my walk with the pup this morning, I noticed that the sidewalks could be a bit icy so I took extra care running through snow -- mostly the sidewalks were dry but at times light snow existed. Fortunately during my run, I didn't have any near falls. I ran once again in my neighbourhood and enjoyed the scenery -- the Martin Goodman's Trail was not an option as I imagine the path would be icy and/or covered with snow, not to mention colder and winder at the lakefront. I'm pleased to have done 10:1 (x7), covering a distance of 10.86K. I remembered to wear my heart monitor and averaged 163 BPM (I noticed that in the first few laps, my heart rate was higher than usual: 170 BPM; 171 BPM; 164 BPM; 160 BPM; 162 BPM; 161 BPM; and 158 BPM). I always look forward to the 1 minute walk break! I continue to shuffle as a runner building up the endurance.

Continue to love my Garmin 305. The only complaint I have is the 10H battery life before needing recharging. I was a bit concerned the battery would run out on me again today but fortunately I checked it and it was still strong. I'm going to recharge it right now as I write! I watched a couple of on-line videos on the Garmin 305 and learned how to have 4 screens on the watch -- I chose time; distance; pace; and heart rate. With today being the last run of the month, I've logged 987K since spring 07, taking 160.29H. I'm pleased!

I just registered for the Mississauga Half Marathon on May 11th. I waited until now since I wanted to ensure I could run the 21.1K -- I'm half way there and feel great. The $50 registration fee goes up on February 6. With the registration, there is a $10 coupon at the Running Room for purchases over $50 along with a complimentary subscription to iRun magazine -- it's a Canadian running magazine that makes its inaugral issue in May. http://irunnation.com/subscribe.php

10:1 (x7)

Woke up disappointed to see snow on the ground -- not shocked or suprised since it snowed yesterday afternoon. I wanted to hit myself on the head for not choosing yesterday for my run. Fortunately, the disappointment was only temporary as the sidewalks were not covered with snow in the afternoon -- sidewalks were drying but not totally dry. So, at 4:30 pm, I commenced my run. I ran in my community as I didn't want to make it down to the Martin Goodman Trail knowing that the path would most likely still be snow covered (colder down there!). Great run and I enjoyed the scenery. I'm happy to have run 10.31K (7:28/K). No problem with the legs, thank goodness! I remembered to wear my heart rate monitor and averaged 159 bpm. I'll need to download the Garmin information to my computer soon. By the way, I learned this past week that Garmin has a new watch, http://www8.garmin.com/ces/forerunner/index.html. I like the wireless transfer of data from the watch to the computer. For now, I am happy with my Garmin 305 (although reading the numbers on the watch is challenging during a run).

I spent some time this morning signing up for races from the Canada Running Series www.canadarunningseries.com. Registration fees go up on January 29th and there is a discount of $10 for signing up for 3 races and $20 for 4 races. I wanted to take advantage of the 4 races but opted not to sign up for the Harry's Spring Run-Off due to the intense hills nor the Zoo Run for the same reason. I ended up signing up for 3 races: Sporting Life 10K (May 4); Nissan Toronto 10-Miler (July 13); and Scotiabank Toronto Waterfront 1/2 Marathon (September 28). There is still time to consider other races such as Mississauga half marathon (registration fee goes up again on February 6); HBC 10K (before March 31 to save $5).

I continue to read my collection of Runner's World magazines before sleeping. I'm reading the entire issues and putting sticky notes for rereading the articles in future. Here are some articles that resonated with me from the November 2007 issue:

• John Bingham's column: "Anyone willing to risk public failure in order to be a part of the running commnity - no matter what his or her pace per mile might be - was a runner." (quote from Dr. George Sheehan); "I am a runner because I say I am. And no one can tell me I'm not." (page 69)

• The Fats of Life (pp. 57-58): "Research now links the anti-inflammatory properties of omega-3s - which are also found in other fatty fish (besides salmon fillets) and plant-based foods like walnuts and flaxseed - to the releif of join pain associated with arthritis or exercise...for some people, vigorous exercise can trigger a narrowing of the airways, restricting airflow...whether by running or other forms of stress or 'injury,' our bodies are always producing inflammatory substances...omega-3s counter that production...all fish contain these forms of omega-3s, but salmon is the best source...a typical omega-3-fortified egg contains about 100 milligrams - a fraction of your daily need" (Institute of Medicine recommends 1.1 to 1.6 g of omega-3s per day).

• Q&A (p. 44): Question: "After a recent long run in mild temps, I was shivering and weak. What happened?" Answer: "It is possible you were experiencing the effects of hypothermia, or low core body temperature, which can include weakness or lethargy, shivering, lightheadednes or dizziness, and mild confusion. Hypothermia can develop even on moderatly cool days, especially in windy and wet weather. Runners are particularly susceptible in the late stages of a long run or race when your pace slows, the ability of muscles to generate heat diminishes, and your clothes become damp from sweating. Seek warm shelter, get into dry clothes, and drink warm fluids, which will help prevent more serious effects."

• "People do not decide to become extraordinary. They decide to accomplish extraordinary things." (Quote from Sir Edmund Hillary, p. 71).

10:1 (x6)

It's cooooold outside: radio says -7C with a windchill of -16C. I promised myself a run either today or tomorrow and since it was sunny today, I opted for today. I should have added another layer and my face was freezing at the beginning when I ran into the wind. After about 20 minutes, I was no longer chilly. My route was based on the dryness of the sidewalk. I'm finding the hour run goes by quickly (this coming from someone who finds walking a marathon (6+ hours) to go fast. I look forward to the minute walk. Great to see quite a few runners out this afternoon. My distance today: 8.73K. What a motivator the above turtle is as it continues to travel in the right direction (no pun!).



I'm currently rereading my Runner's World (bedtime reading!) and putting sticky notes on articles or columns that I should reread in the future. What a great magazine. In particular, I enjoyed:

• "The Cold War" (February 2008, pages 40-41): "Running - even in frosty conditions - strengthens not just our hearts and quadriceps but also our lymphocyes and neutrophils. The immune cells protect us against attack from bacteria and viruses that cause illness and infection...People who exercise have 20 percent fewer colds than their sedentary
  counterparts...Most data cite immune boosts after 30 to 75 minutes of moderate
  activity."

I believe the above! I haven't gotten sick in a looooong time and credit the walking and running I've done in addition to continually washing my hands and eyes when someone coughs. Why is it people cough when they walk by me -- not before and not after?

• "Joint Session" (December 2007, pages 46-47): "If we run responsibly - wear supportive shoes and replace them when worn out, rehab injuries properly, incorporate cross-training and rest days into our schedules as needed - we're no more susceptible to OA (osteoarthritis) than the general population...number one risk factor for OA is excess body fat...losing 10 pounds can tak about 45 pounds of pressure off the knee...when you exercise, the cartilage in your hips, knees, and ankles compresses and expands. This draws in oxygen and flushes out waste products, nourishing and keeping the cartilage healthy...running itself doesn't increase the risk of devleoping OA, running injuries can - especially when you delay treatment or rush recovery...'runner's knee,' if you neglect strenthening the muscles and ligaments that support the patella (kneecap), it can become misaligned, causing pain and eventually OA. If the patella is tracking just a little bit off, it can rub the cartilage in an abnormal way and wear it down."

I need to continue to strengthen my knee.



As an aside, got a mailing from the Ottawa race director with a brochure of their May marathon. Also, I got an e-mail that the Hartwell Challenge race is open for registration. Me...my first race is probably going to be the 10K Sporting Life and my second race my half marathon debut in Mississauga a week later. So far, so good...



Sunday is supposed to be just above 0C :-) Countdown is on!

10:1 (x6)

Woke up to some flurries on the sidewalk. I made the decision not to run unless the sidewalks were dry. While taking Bud for his morning walk, I saw 3 runners on the roads. It wasn't that cold (about -5C) but a beautiful day with the sun. After feeding the pup, I got everything ready for my run. I wasn't going to walk to the Martin Goodman Trail since it would be colder and more windy near the lake so I ran in the neighbourhood. Half way through, I said I was ready to up the endurance for another 10 minute run. I ended up doing 10:1 (x6) which meant an entire hour running! I always find starting off a bit tough but once running, I can get into a groove (and the time goes quickly). Unlike walking, I haven't gotten into deep thinking yet. I am thrilled to add another 9.04K to my counter.

10:1 (x5)

Good weather this afternoon: 1C; fairly dry running path; not windy. Did 10:1 (x5) again today. I'm doing my best (weather permitting) to get in 2 runs a week and building up the endurance on the weekend. It's getting easier to run now and I look forward to tripling the distance! I also like the tickerfactory which is a wonderful motivator to reaching a thousand km in 2008. I still remember back in early July when I got into a groove, then I could run, run, and run. I like the shuffling I'm doing and not huffing and puffing. I'm up to 55 minutes now :-) Can't wait until the nice spring weather arrives...supposed to get "light snow on Saturday".

I got a reply from the Archilles St. Patrick's 5K race that there is no finisher's medal and no tech shirt (a cotton t-shirt is given). I doubt I'll register for that race. I'm leaning towards only signing up for races this year that have perks -- especially a finisher's medal; I just assume tech shirts are a given (but they're not). I received an on-line newsletter from the Mississauga Marathon but will most likely not register until I am more certain I can run half marathon. The HBC Canada Day's race is now up on http://www.hbcrunforcanada.ca/2008/index.php. There is a countdown (was 75 days yesterday) but Habs4ever on the Running Room forum informed me that countdown is for the unveiling of the new tech shirt and medal. Love that personalized number tech shirt!

On e-Bay, Boston Marathon finisher's medal is being auctioned. I checked the seller and so far has sold 8 Boston medals. I have a problem with this -- how did this person get so many medals? I don't have a problem with someone selling their medal but to have so many of them? http://cgi.ebay.ca/Official-Finisher-Medal-111th-Boston-Marathon-4-16-2007_W0QQitemZ350015325326QQihZ022QQcategoryZ2882QQssPageNameZWDVWQQrdZ1QQcmdZViewItem I e-mailed the Boston Marathon race director and informed them of the e-Bay auction. I don't like this...

Now to rest for a few days until the weekend!

10:1 (x5)

Wonderful weather outside today (6C, overcast, not windy) -- amazing for a mid-January morning. The radio last night said that the weekend would be great with flurries ending in the morning (never arrived) and rain in the afternoon. I promised myself I would run on Saturday if it was a good, otherwise, I would run Sunday. Great to see other runners on the Martin Goodman Trail today. My Garmin said 6.92K, averaging 7:57 min/K -- wait a sec... I can powerwalk faster! I also remembered (finally) to wear my heart rate monitor and averaged 150 beats/min throughout the run. The best part of the run is I didn't look at my Garmin at all and enjoyed the run very much. I look forward to the day when I can run a half marathon...that day will come as I'm now 1/3 there :-)

I downloaded the Training Centre software for the Garmin onto my computer. Now I need to learn how to analyze the data.

A few rest days until Wednesday for my next run...

Another 10:1 (x4) -- But it was super windy!

It's Wednesday. With the above freezing temperatures, I just had to take advantage of it -- not to mention the need to increase my training to more than once a week. After work, I went to the Martin Goodman Trail and did 10:1 (x4). Coincidently, I finished with a distance of 5.76K (almost identical to my Sunday run). For the first 22 minutes, I ran into the wind and wow was it windy. The last 22 minutes running with the wind to my back was wonderful -- I didn't even look at my Garmin :-) I wore my Running Room Resolution Run jacket and it's a great addition to my running attire. I have a large sized jacket and am pleased that I tried it on at the RR and the salesperson gave his opinion as well on the size. I saw 2 people on the trail that were also running -- one also wore a RR Resolution Run jacket! The billboard above said 7C or 45F so that's super for January weather! Not to mention it was cloudy or sunny (compared to the rain we got this morning). Even the pup didn't get his morning walk :-( No problems with the left knee (thank goodness!). This weekend, I hope to increase the distance to 10:1 (x 4.5) -- slowly and conservatively building the distance up to half marathon, which I have 4 months to do.

I'm reading issues of the Runner's World. I really enjoy reading John Bingham's column since it focuses on slow runners such as myself. The nutrition column is also informative -- I took the quiz in the January 08 issue and scored low -- I thought I knew how to eat. I will be reading the answers very soon to improve on my eating habits.

Yeah...a weekday run :-)

10:1 (x4)

Did 10:1 (x4) this morning. The ice continues to melt with the 5C weather today (it's overcast). I went to the Martin Goodman Trail (but too icy) and then quickly went on the roads and sidewalks. My distance was 5.77K (according to the Garmin). Quite a few runners outside. The ice should be all gone later in the week as the weather will be 12C in a few days, with rain. I've waited patiently (okay, impatiently) for warm weather (at least dry sidewalks). Seems like no racing until mid-March so I will be training alone, slowly building up the endurance to half marathon. I'll see how the training goes, if I can't get the 21.1K for May, I can delay my half marathon debut as a runner until the Scotiabank Waterfront in late September. I remember in late June once I got into the running grove, everything fell in place...but again, I got injured (runner's knee). Aargh! Back to work tomorrow...

Walking Errands Day

I walked some errands today. The sidewalks are still icy. I've "enjoyed" my 2 week holiday from teaching -- aargh the snow! My goal was to have been able to run 10K by the Resolution 5K Run but that didn't happen since my running is based on the weather (and I don't have a treadmill at home). I return to work on Monday -- and it's supposed to rain early next week which will certainly clear the snow. Yippie -- hopefully the weather will be cool so I can run on the Martin Goodman Trail.

I've been enjoying the February issue of Runner's World. Interesting article on the Chicago Marathon as well as the death of Ryan Shay. I'm still shocked with both these incidents. The hot and humid weather in Chicago (good thing the race was eventually cancelled as the slower runners and walkers would have needed the fluid stations later in the race) -- that was my fear with the Ottawa marathon this past spring in late May. I still am puzzled how Shay could have died since he was so conditioned. Shay's father mentioned that Ryan had an enlarged heart but the doctors said that wouldn't cause any danger. Shay's father mentioned the possibility of performance-enhancing drugs --with the recent media attention to steroids in baseball, I do wonder if drugs were involved.

Sarah, on the Walking Forum of the Running Room (www.runningroom.com) mentioned that she received the latest issue of Walk! magazine. It's a great quarterly publication with interesting articles -- light but very informative reading. The way I like it!

When I walk the pup, I continue to ponder what races to register in. I will probably wait a few weeks until I register for any (still thinking of taking advantage of the savings from the Canada Running Series www.canadarunningseries.com for signing up for multiple races). As of now, no races until March Break -- the 5K Archilles race. I've e-mailed the race director if there is a finisher's medal but haven't heard back yet.

Now to enjoy the final days of the holidays before back to work.