Cooler outside today (5C), but thankfully sunny. I got in 10:1 (x4) as a maintenance run from the weekend. I started a bit too fast, unfortunately. I tend to start very slowly on the LSD since I know it's long...maybe listening to music helps. Got in 5.76K today, taking 7:38 minutes/K.
I'm currently working on nutrition as I eat Vector cereal for breakfast; eat ham and turkey sandwich, with fruits (that's at 11:45 am) and I don't eat until 4:00 pm (i.e., snacking (!)) or when I get home. I need to continually eat so I don't over eat -- I just feel hungry! I bought some apples from Dominions and will eat that in the car on my way home from work. I'm trying my best to stay away from snacks as I can't stop eating.
Sunday is the Sporting Life 10K. I just checked the web site, http://www.canadarunningseries.com/sportinglife/ and there are 8913 racers registered! I'm eyeing the weather and it's forcasted to be cloudy with showers and 15C. I'm keeping my fingers crossed for no rain. It'll be my first race of the year and I won't be ambitious as I want to stay injury-free and be ready for the Mississauga Half Marathon on Mother's Day.
The weather during April has been great. I've been able to get in 12 runs, for a total distance of 110 K, taking 14 hours. Now at that pace, I will make the 1000K club in the year 2008. For the 1000K club, I'm at 273.47K right now. Way off but I'll be pleased to reach whatever I get at the end of December :-) It's been an amazing month of running injury-free.
Tuesday, April 29, 2008
Saturday, April 26, 2008
10:1 (x10)
TTC strike today! Just before going to bed last night at 10:50 pm, 680 news said that only 35% of the TTC workers voted in favour of the new collective agreement (50% + 1 vote is needed). Starting at midnight, all buses, subways, and streetcars stopped. As I write, 680 news says the provincial government will meet tomorrow afternoon to legislate the TTC workers back to work on Monday morning. Thank goodness... There must be another way to negotiate contracts than to inconvenience innocent people. It is hard to support those seeking a new contract when they use the public as "bait".
On a happy note, I did 10:1 (x10) this morning, completing my LSD with 14.41 K (a palindrome!). I started off slowly and during the few intervals, was running at a steady and faster pace. The weather was at times cloudy and other times sunny. I enjoyed the cool breeze. I brought along a bottle of spring water as well as 591 mL Gatorade. At the end of my LSD, I had to buy a bottle of Gatorade as I ran out -- that's 2 LSDs that that's happened. I noticed a few runners wearing their Boston Marathon 2008 appearel (Boston was last Monday). Lots of runners and power walkers out this morning. We're supposed to get thunderstorms this afternoon (they haven't arrived yet).
Next Sunday is the Sporting Life 10K run. Two weeks from now is the Mississauga half marathon.
On a happy note, I did 10:1 (x10) this morning, completing my LSD with 14.41 K (a palindrome!). I started off slowly and during the few intervals, was running at a steady and faster pace. The weather was at times cloudy and other times sunny. I enjoyed the cool breeze. I brought along a bottle of spring water as well as 591 mL Gatorade. At the end of my LSD, I had to buy a bottle of Gatorade as I ran out -- that's 2 LSDs that that's happened. I noticed a few runners wearing their Boston Marathon 2008 appearel (Boston was last Monday). Lots of runners and power walkers out this morning. We're supposed to get thunderstorms this afternoon (they haven't arrived yet).
Next Sunday is the Sporting Life 10K run. Two weeks from now is the Mississauga half marathon.
Thursday, April 24, 2008
10:1 (x4)
Another fine spring day -- warm and sunny. Continuing with my commitment of running 3 days a week, I did another 10:1 (x4) in my neighbourhood after work. At the beginning I could feel the left knee with the runner's knee for a few seconds. I go slowly so it quickly disappears. I got in 5.75K, averaging 7:39 minutes/K. My year to date is now 253.3K, so I've surpassed the 1/4 mark of reaching 1000K :-)
I'm currently reading Jeff Galloway's Marathon: You Can Do It! It's packed with useful information. I like the 3 days a week of running. Here's some useful quotes from the first 3 chapters I've read so far:
"The marathon stands out as one of the most esteemed of life's achievements, but it has to be won by pulling from within oneself physical, mental, and spiritual resources over an extended period of time...an elite group: only about one-tenth of 1 percent of the population does it" (pp. xii & xiii)
"The marathon is primarily an endurance event. It is only secondarily a race" (p. 2)
"During the rest days that your muscles rebuild themselves, become stronger, and make adaptations for greater efficiency" (p. 5)
"The long run will help you more than any component of your running program. By going slowly, you can burn more fat, push back your endurance barriers, and run faster at shorter distance races" (p. 10)
"You can't run too slowly on the long runs...the day before the long run should be a no-exercise day" (p. 12)
"By alternating walking and running, from the start, there's virtually no limit to the distance you can cover...most runners will record significantly faster times when they take walk breaks because they don't slow down at the end of a long run" (p. 13)
"The title of marathoner has, from the beginning, been awarded to those who went the distance under their own powedr, whether they ran, walked, crawled, or tiptoed" (p. 15)
"You must start the walk breaks in the first mile, before you feel any fatigue. If you wait until you feel the need for a walk break, you've already reduced your potential performance" (p. 16)
I'm currently reading Jeff Galloway's Marathon: You Can Do It! It's packed with useful information. I like the 3 days a week of running. Here's some useful quotes from the first 3 chapters I've read so far:
"The marathon stands out as one of the most esteemed of life's achievements, but it has to be won by pulling from within oneself physical, mental, and spiritual resources over an extended period of time...an elite group: only about one-tenth of 1 percent of the population does it" (pp. xii & xiii)
"The marathon is primarily an endurance event. It is only secondarily a race" (p. 2)
"During the rest days that your muscles rebuild themselves, become stronger, and make adaptations for greater efficiency" (p. 5)
"The long run will help you more than any component of your running program. By going slowly, you can burn more fat, push back your endurance barriers, and run faster at shorter distance races" (p. 10)
"You can't run too slowly on the long runs...the day before the long run should be a no-exercise day" (p. 12)
"By alternating walking and running, from the start, there's virtually no limit to the distance you can cover...most runners will record significantly faster times when they take walk breaks because they don't slow down at the end of a long run" (p. 13)
"The title of marathoner has, from the beginning, been awarded to those who went the distance under their own powedr, whether they ran, walked, crawled, or tiptoed" (p. 15)
"You must start the walk breaks in the first mile, before you feel any fatigue. If you wait until you feel the need for a walk break, you've already reduced your potential performance" (p. 16)
Tuesday, April 22, 2008
10:1 (x4)
Another beautiful spring day in Toronto :-) After work (a bit late today), I got in 10:1 (x4) by running slowly. I just wanted to maintain the running as I am into tapering for the next 3 weeks until Mississauga half marathon. I got in 5.94K, averaging 7.25 minutes/K. Tomorrow's a rest day and hope to have another 10:1 (x4) on Thursday.
I'm currently reading Jeff Galloway's Marathon: You Can Do It! It seems packed with information and written in a positive manner. I really like Galloway calling the marathon an endurance event (rather than a race) as well as the importance of taking the walk breaks right from the start -- i.e., taking them when you need them is too late. He advocates 3 days of running per week (which is what I do) but his training plan is to go beyond the distance of a marathon - which is different from other training plans which call for covering 80% of the distance (to avoid injury).
Here' a cute link of what I wish my Bud could do with me on runs:
http://www.artie.com/20030925/arg-funkcycle-url.html
He's a Chow Chow who loves to walk.
I'm currently reading Jeff Galloway's Marathon: You Can Do It! It seems packed with information and written in a positive manner. I really like Galloway calling the marathon an endurance event (rather than a race) as well as the importance of taking the walk breaks right from the start -- i.e., taking them when you need them is too late. He advocates 3 days of running per week (which is what I do) but his training plan is to go beyond the distance of a marathon - which is different from other training plans which call for covering 80% of the distance (to avoid injury).
Here' a cute link of what I wish my Bud could do with me on runs:
http://www.artie.com/20030925/arg-funkcycle-url.html
He's a Chow Chow who loves to walk.
Saturday, April 19, 2008
10:1 (x14)
Beautiful weather in Toronto on this Saturday morning -- +18C, sunny, warm. I mistakenly set my Garmin for 10:1 (x14) rather than for 10:1 (x13). I figured that out when I was nearly the end of my run. Total distance ran today was 20.39K; 7:33 minutes/K; 151 BPM. Overall, a great run and I am ready for the Mississauga half marathon. I will begin to tamper until the actual race on Mother's Day.
Knowing that I did a short run yesterday, the first hour was ran very slowly. The last thing I needed was an injury. I brought along an iPod for the first time this year, listening to music in my right ear only and allowing my left ear to hear the surroundings. That worked out really well as I found the time to go quicker. I brought along my usual 500 mL of spring water and 500 mL of Gatorade orange (bought a case of 24 bottles on special last week at No Frills on special). After my run, I had to stop at Shopper's Drug Mart to buy 700 mL of Gatorade as what I had was not enough. I also brought along an energy bar and "Sharkies" (they're like wine gum and worked nicely). I believe I bought the pack for $1.99 at Shopper's Drug Mart a while back -- regular price is $2.49. I had about 5 left in the pack and brought them home. Unfortunately, while I was getting Bud fresh water, he had stolen the rest. I hope it won't upset his stomach. I'll need to be more careful in the future with leaving food around.
Lots of runners and walkers out on the Martin Goodman Trail this morning. I'm glad I started off very slowly and only sped up after an hour. No problems today (thank goodness). Great to be able to wear a tech shirt and shorts (did that yesterday as well). As I said, listening to music in 1 ear really made the time go quickly. Good cool breeze out there near the lake. Just forgot to wear sunscreen so I imagine I got sunburn being 2.5 hours in the sun. Didn't have to go to the washroom at all. Got a good "cool down" by walking for about 30 minutes back home to get the pulse rate down. Did feel hungry all day and ate quite a bit.
Hope to do short runs on Tuesday and Thursday this upcoming week (with a shorter LSD on either Saturday or Sunday). The weather person on the radio says it will be rainless for the next 5 days. It's so nice to have the spring weather finally arrive. There was a snog alert today, though.
Overall, a great week, with a total of 30.79K. Since January 1st, I have run a total distance of 241.61K. I'm part of the 1000K club on the Running Room forum. Many people have reached half way. I highly doubt I will reach the 1000K goal this year but getting 2/3 of the goal, without injury, will make me estatic.
---
An article appeared in the April 14, 2008 issue of the Toronto Star on "Runner's High": http://healthzone.ca/health/article/414155
--
A cartoon found at http://www.runtheplanet.com/community/humor/cartoons.asp:
Knowing that I did a short run yesterday, the first hour was ran very slowly. The last thing I needed was an injury. I brought along an iPod for the first time this year, listening to music in my right ear only and allowing my left ear to hear the surroundings. That worked out really well as I found the time to go quicker. I brought along my usual 500 mL of spring water and 500 mL of Gatorade orange (bought a case of 24 bottles on special last week at No Frills on special). After my run, I had to stop at Shopper's Drug Mart to buy 700 mL of Gatorade as what I had was not enough. I also brought along an energy bar and "Sharkies" (they're like wine gum and worked nicely). I believe I bought the pack for $1.99 at Shopper's Drug Mart a while back -- regular price is $2.49. I had about 5 left in the pack and brought them home. Unfortunately, while I was getting Bud fresh water, he had stolen the rest. I hope it won't upset his stomach. I'll need to be more careful in the future with leaving food around.
Lots of runners and walkers out on the Martin Goodman Trail this morning. I'm glad I started off very slowly and only sped up after an hour. No problems today (thank goodness). Great to be able to wear a tech shirt and shorts (did that yesterday as well). As I said, listening to music in 1 ear really made the time go quickly. Good cool breeze out there near the lake. Just forgot to wear sunscreen so I imagine I got sunburn being 2.5 hours in the sun. Didn't have to go to the washroom at all. Got a good "cool down" by walking for about 30 minutes back home to get the pulse rate down. Did feel hungry all day and ate quite a bit.
Hope to do short runs on Tuesday and Thursday this upcoming week (with a shorter LSD on either Saturday or Sunday). The weather person on the radio says it will be rainless for the next 5 days. It's so nice to have the spring weather finally arrive. There was a snog alert today, though.
Overall, a great week, with a total of 30.79K. Since January 1st, I have run a total distance of 241.61K. I'm part of the 1000K club on the Running Room forum. Many people have reached half way. I highly doubt I will reach the 1000K goal this year but getting 2/3 of the goal, without injury, will make me estatic.
---
An article appeared in the April 14, 2008 issue of the Toronto Star on "Runner's High": http://healthzone.ca/health/article/414155
--
A cartoon found at http://www.runtheplanet.com/community/humor/cartoons.asp:
Friday, April 18, 2008
10:1 (x3)
Beautiful day today -- +18C, sunny -- if only everyday of the year was like today! Being swamped with work this week, I had to get in a very slow run before the LSD (tomorrow). I got in 4.20K using 10:1 (x3), with an average pace of 7:41 minutes/K. First day of the year I wore shorts and no jacket! Many people were "out there" today either on patios, running, or walking. Early to bed tonight and early to rise tomorrow for my LSD on the Martin Goodman Trail tomorrow. Now to recharge my Garmin...
Tuesday, April 15, 2008
10:1 (x4)
Beautiful day today -- sunny, +9C. I got in 10:1 (x4) after work. I went a bit too fast out there and should have started off slower. Total is 6.20K; taking 7.06 minutes/K; average heart rate of 161 BPM. Basically ran around the neighbourhood. Afterwards, I went to Dominion's and bought seedless black grapes on special -- very fresh as they were still in the boxes unopened. I had to open the box and had a little accident with a bag of grapes emptying itself on top of the box -- a bit embarassing!
Total running for 2008 = 216.92K
Received my spring issue of Walk! Magazine. Yesterday received my copy of Men's Health. Still haven't gotten to reading Runner's World. The readings before bed time are piling. I am enjoying a second read right now of Marathon and Half Marathon: The Beginner's Guide by Marnie Caron. Hmm...26 weeks to a marathon may be a bit ambitious...
Not sure if I can squeeze in another run this week before the weekend as I have meetings after work :-(
Total running for 2008 = 216.92K
Received my spring issue of Walk! Magazine. Yesterday received my copy of Men's Health. Still haven't gotten to reading Runner's World. The readings before bed time are piling. I am enjoying a second read right now of Marathon and Half Marathon: The Beginner's Guide by Marnie Caron. Hmm...26 weeks to a marathon may be a bit ambitious...
Not sure if I can squeeze in another run this week before the weekend as I have meetings after work :-(
Saturday, April 12, 2008
10:1 (x12)
One month until the Mississauga half marathon! I'm looking forward to my first half marathon as a runner. It was one year ago I completed my first marathon (as a walker). Today, the morning started off as overcast, followed by light shower half way through my run. I must admit I was a bit worried (just a bit) since I remember last July when it rain (but it was hard) and I got injured (with runner's knee). That was my longest run, days before the Nissan 10 Miler race. Today's run is my longest to date [10:1 (x12)], so there are some similarities. I am thrilled and relieved to report that my legs feel great. Thanks goes to the orthodics which continue to keep me injury-free.
Today's weather was a marked contrast of last weekend's amazing sunny and warm weather. The radio said +3C and I forgot to bring along my toque. No problem as it felt like 8C outside. For the first 1 H 15 minutes, I went very slowly before I got into a faster pace:
First 10:1 -- 7:37 min/K Second 10:1 -- 8:30 min/K
Third 10:1 -- 8:03 min/K Fourth 10:1 -- 8:13 min/K
Fifth 10:1 -- 8:26 min/K Sixth 10:1 -- 8:25 min/K
Seventh 10:1 -- 8:08 min/K Eighth 10:1 -- 7:01 min/K
Ninth 10:1 -- 6:58 min/K Tenth 10:1 -- 6:41 min/K
Eleventh 10:1 -- 6:38 min/K Twelfth 10:1 -- 6:28 min/K
My Garmin stats for this run says: 17.20K covered; averaging 7:40 min/K; with heartrate of 155 BPM (around 160 to 171 BPM for the final 50 minutes). I just downloaded the data from my Garmin to the computer. Unfortunately, I don't know how to save the data in order to import to the blog.
Only a few runners at the beginning of my run. For the second half, saw quite a few runners. Very nice running community as several waved at me and even one lady said, "Looking good!"
Rest day tomorrow. Have meetings on Monday, Wednesday, and Thursday after school so it looks like my runs next week will be on Tuesday, Friday, and Sunday. I hope to get in 3 days next week (rather than the 2 runs I did this past week).
Today's weather was a marked contrast of last weekend's amazing sunny and warm weather. The radio said +3C and I forgot to bring along my toque. No problem as it felt like 8C outside. For the first 1 H 15 minutes, I went very slowly before I got into a faster pace:
First 10:1 -- 7:37 min/K Second 10:1 -- 8:30 min/K
Third 10:1 -- 8:03 min/K Fourth 10:1 -- 8:13 min/K
Fifth 10:1 -- 8:26 min/K Sixth 10:1 -- 8:25 min/K
Seventh 10:1 -- 8:08 min/K Eighth 10:1 -- 7:01 min/K
Ninth 10:1 -- 6:58 min/K Tenth 10:1 -- 6:41 min/K
Eleventh 10:1 -- 6:38 min/K Twelfth 10:1 -- 6:28 min/K
My Garmin stats for this run says: 17.20K covered; averaging 7:40 min/K; with heartrate of 155 BPM (around 160 to 171 BPM for the final 50 minutes). I just downloaded the data from my Garmin to the computer. Unfortunately, I don't know how to save the data in order to import to the blog.
Only a few runners at the beginning of my run. For the second half, saw quite a few runners. Very nice running community as several waved at me and even one lady said, "Looking good!"
Rest day tomorrow. Have meetings on Monday, Wednesday, and Thursday after school so it looks like my runs next week will be on Tuesday, Friday, and Sunday. I hope to get in 3 days next week (rather than the 2 runs I did this past week).
Tuesday, April 8, 2008
10:1 (x3)
Warm and sunny today! +16C outside. Tomorrow's supposed to rain so I opted for a very slow 10:1 (x3) in the neighbourhood after work (and after Bud got his walk). Lots of people sitting in patios, people in shorts, and folks running. If only everyday was like today...
I added 4.23K to my 1000K challenge, with an average heart beat of 153 BPM. I averaged 7:48 minutes/K, with the final 10:1 a bit faster than anticipated (6:36 min/K). My right leg was a bit tight before the run so I went very slowly. Need to remember to stretch! I'm doing a bit of weight lifting to build up the muscles.
I'm busy Thursday after work so I hope to get in 10:1 (x3) again on Friday, with my LSD on Sunday. I hope the weather cooperates.
The May issue of Runners' World arrived! I'll add it to my bed time reading. I'm currently re-reading John Stanton's Running: Start to Finish. Got a mailing advertising the Toronto Challenge 5K race. The highlight was meeting Doug Gilmour last year. Not sure if I will do that race again as there is no finisher's medal. But it's a great route and I enjoyed the BBQ last year as well.
I added 4.23K to my 1000K challenge, with an average heart beat of 153 BPM. I averaged 7:48 minutes/K, with the final 10:1 a bit faster than anticipated (6:36 min/K). My right leg was a bit tight before the run so I went very slowly. Need to remember to stretch! I'm doing a bit of weight lifting to build up the muscles.
I'm busy Thursday after work so I hope to get in 10:1 (x3) again on Friday, with my LSD on Sunday. I hope the weather cooperates.
The May issue of Runners' World arrived! I'll add it to my bed time reading. I'm currently re-reading John Stanton's Running: Start to Finish. Got a mailing advertising the Toronto Challenge 5K race. The highlight was meeting Doug Gilmour last year. Not sure if I will do that race again as there is no finisher's medal. But it's a great route and I enjoyed the BBQ last year as well.
Sunday, April 6, 2008
10:1 (x11)
Beautiful spring day in Toronto -- sunny, cool, 5C to 8C. The snow is gone and the winter is history for another year (knock on wood...). Started my LSD on the Martin Goodman Trail this morning at 9 am. Saw lots of runners and walkers on the trail -- some in shorts as well as lots of folks walking their dogs (or their dogs walking them). After the first 10 minutes, I removed my toque and began to feel a bit warm and sweating (!) -- but kept the jacket on. As always, I started off very slowly in order to get the legs warmed up (and I'm running conservatively to avoid injury as the Mississauga half marathon is next month). I'm so pleased that I'm able to keep my heart rate under 160 BPM and the breathing is good. After about 7K, I began to run a bit faster as I got in a running groove. My numbers for today are 16.24K, with 7.28 minutes/K, and a heart rate of 154 BPM. I'm so pleased to have got over 16K. Next weekend, I'll do 10:1 (x12). Tomorrow will be a rest day, with hopefully Tuesday and Friday next week with short runs of 10:1 (x3).
Yesterday was the Harry's SpringOff at the High Park. I opted not to compete in that race because of the steep hills. I didn't want runner's knee coming back. But I miss the many goodies -- tech shirt; finisher's medal; finisher's cap; as well as freebies in the goody bag.
Sunday, May 4th is the 10K Sporting Life! So far, 4694 people have registered. On the web site, http://sportinglife.ca/sl10k-main.html, there is a video that shows what you'll see racing on the 10K course. Very nice! I will wear last year's tech shirt from the race. Great race also with a finisher's medal. This will be my LSD before the Mississauga half marathon. I will run conservatively and not worry about getting a PB. It's also my first race of 2008.
Yesterday was the Harry's SpringOff at the High Park. I opted not to compete in that race because of the steep hills. I didn't want runner's knee coming back. But I miss the many goodies -- tech shirt; finisher's medal; finisher's cap; as well as freebies in the goody bag.
Sunday, May 4th is the 10K Sporting Life! So far, 4694 people have registered. On the web site, http://sportinglife.ca/sl10k-main.html, there is a video that shows what you'll see racing on the 10K course. Very nice! I will wear last year's tech shirt from the race. Great race also with a finisher's medal. This will be my LSD before the Mississauga half marathon. I will run conservatively and not worry about getting a PB. It's also my first race of 2008.
Friday, April 4, 2008
10:1 (x3)
After work, I did 10:1 (x3) in preparation for the LSD on Sunday. I'm hoping for 10:1 (x11), with +12C and sunny weather. I covered 4.28K this evening, running very slowly just to keep the training going. I'm trying to be conservative to avoid injury. My average heart rate was 150 BPM, averaging 7:42 minutes/K -- yes, slow! Afterwards, I dropped into the local Running Room and picked up a copy of the current magazine as well as the catologue for shoes and clothing.
Tomorrow is the Harry's SpringOff in High Park. I'm not competiting in it due to the steep hills, opting for courses that are much flatter. One month today until the 10K Sporting Life down Yonge Street. That's a fun race and I'll use that 10K as my LSD which is a week before the Mississauga half marathon.
Tomorrow is the Harry's SpringOff in High Park. I'm not competiting in it due to the steep hills, opting for courses that are much flatter. One month today until the 10K Sporting Life down Yonge Street. That's a fun race and I'll use that 10K as my LSD which is a week before the Mississauga half marathon.
Tuesday, April 1, 2008
10:1 (x4)
Yesterday's weather report called for warm temperatures (+14C) so I had to ensure getting out of work in time to take the pup on his afternoon walk (dually, a warm-up) followed by a slow run. Everything went as planned except the weather report was incorrect -- it was only 7C and windy (and boy, was it windy!). Covered 10:1 (x4) this afternoon slowly, with a distance of 5.64K. My average heartbeat was 156 BPM. I wasn't after any records, just to keep the momentum with the running. I hope to be "out there" again this Friday, followed by my LSD on Sunday on the Martin Goodman Trail.
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