10:1 (x4)

Another 10K run after work using 10:1 (x4). Sunny and cool weather! Ran through the Trinity-Bellwoods Park again and then made it briefly on the Martin Goodman Trail. Lots of runners! A bit faster pace -- 6.11K, averaging 7:12 minutes/K. I remembered to wear the heart rate monitor, averaging 151 beats per minute.

Afterwards, went to the local RR to pick up my discontinued Brooks Adrenaline GTS 7. I remembered my 20% off Vectors coupon today! The shoes was on sale for $99.99, then $20.00 further deduction due to the Vectors coupon. With tax, I paid $90.39. I'm tempted to order another pair. Oophs...forgot to show the RR salesperson my current pair and see if I should retire the current shoes. I also bought 12 packs of Sharkies with the 20% Vectors coupon. Aah...going on a shopping spree armed with a 20% off coupon!

I might actually be able to run 1000K in the year 2008 after-all. My total is now 379.84K. At the end of the month, I should be at 416.67K and I won't be all that far after my long run this weekend :-) Just have to stay injury-free...

My good friend and colleague, Ron Lancaster, sponsored me $100.00 for my Scotiabank Toronto Waterfront half marathon. I need to spend time sending the e-mail to everyone in my mailbox. Even a few dollars will help.

10:1 (x4)

Cool outside today -- what a difference a day makes! Got in 10:1 (x4) after work today -- 6.08K, averaging 7.17 min/K (a bit fast) but after the first 10:1, got into a groove. Went through the Trinity Bellwoods Park (many people were in the park). I forgot (!) to bring along my Vectors 20% off coupon so I couldn't pick up my new schools from the local RR. I'll have to do that on the weekend. Oh my memory...

Year to date is 373.73K.

Registered for races; Fundraising page set up for Scotiabank Toronto

Beautiful rest day -- I can sense summer has arrived! Forgot to put on sunscreen yesterday and saw some "peeling" on my left arm :-( Today was the Ottawa marathon and a nice day to have it (although a bit warm -- but not hot and humid).

Just signed up for 2 more races (I have yet to sign up for the December 31st Resolution Run and that should be it for this year):

- Saturday, August 16: A Midsummer Night's Run 15K http://www.amidsummernightsrun.ca/images/maps/15kmap.pdf Looks like a neat evening run through Tommy Thompson Park!

- Sunday, October 26: Run Ajax Half Marathon http://www.townofajax.com/AssetFactory.aspx?did=4336 It should be fun to run along the waterfront of Ajax. I debated about the Niagara Falls half marathon on the same day but opted not to do it since there is no race day bib pick-up -- I can't afford to drive to Niagara Falls just to pick up my registration with the gas prices so unreasonable these days. The Ajax run is 4 weeks from my "A" race, the Scotiabank Toronto Waterfront half marathon. I chose not to select the Toronto Marathon since it's only 3 weeks from the Toronto Waterfront and I would like the extra week to prepare -- not to mention I've done that race twice already as a walker (and it has the Hoggs Hallow uphill and last 1K is on an uphill incline).

I've set up my fundraising page which I hope to fundraise $750 for the charity, Canadian Safe School Network by running a half marathon at the Scotiabank Toronto Waterfront on Sunday, September 28. 100% of the funds raised will go directly to the organization to help promote safe schools and reduce youth violence. This resonates directly with me with my professional life as a high school educator. http://www.canadiansafeschools.com/about/overview.htm I have set up a link at the top of my blog.

Rest day until Wednesday.

10:1 (x12)

Sunny, cool, and windy today! Instead of heading west on the Martin Goodman Trail, I opted to head east -- past Cherry Park and reaching the entrance of Tommy Thompson Park before making the turn around. Scenic route but not many people on the trail. I remember some of the route from the Scotiabank Toronto Marthon last year. Began the run a bit late today (9:45 am) as I slept in. I will repeat this run in the future and run on Commssioner's Road (like the Scotiabank Toronto marathon route).

I could feel the runner's knee in the left leg after the second 10:1. It's not anything major since there continues to be no pain during the duration of the run (thank goodness).

Distance running today = 18.12K
Time = 2 H, 18 minutes.
Time per km = 7.17
Total distance in 2008 = 367.65 K

Hope to sign up for another half marathon (leaning towards "Run Ajax").

10:1 (x4)

Sunny and cloudy day today -- got in 10:1 (x4) after work today; left work a bit later than originally planned but fortunately still got in a run. A bit faster today, averaging 7:15 minutes/K, for a total of 6.07K. I ran in the community just to alternate the route. Forgot to bring along music but got into a good running groove. Looking forward to the weekend as the weather is forecasted to be sunny both days (and warmer) :-) Total in 2008: 349.53K.

The Ottawa Marathon is this Sunday. I should confirm a third half marathon for this year this weekend -- I have a choice between the "Run Ajax"; Toronto Marathon; Niagara Falls; Angus Glen. I have just about ruled out Angus Glen due to the hills (but love the buffet lunch!). The hills (both up and down) in the Toronto Marathon is an issue. Right now, I'm leaning towards "Run Ajax" since the route is along the waterfront and is fairly flat (and the price is cheap...but I still remember the phrase 'You get what you paid for.'). With gas expensive these days, I'm not sure about Niagara Falls -- although I've never done this race before. So many choices...

10:1 (x4) Victoria Day

Lots of sleeping and relaxing this Victoria long-weekend :-) Read in the Toronto Star that England doesn't commemorate Queen Victoria's birthday and this is distinctly Canadian. I guess this weekend also marks the coming of summer. You won't hear me complaining about the unusually cooler weather -- it's 9C as I write! Next weekend is the Ottawa marathon and it looks like cool weather for that race -- which is great considering the hot and humid weather they got a few years ago.

Took advantage of my day off to do a run (although on only 1 day of rest from the LSD). Got in 5.74K this morning going through the Bellwoods-Trinity Park. It's a nice, scenic route. A bit fast on the final 10:1 (x4), for an average of 7:40 minutes/K. Forgot the heart-rate monitor. Also should have brought along some music. Got a few rain drops but that stopped quickly :-) My year to date total is now 343.46K.

Spent lots of time this weekend on the computer -- okay, on the RR forum. I have now 1515 postings, upping the average to 2.52K/day -- I know, I gotta get a life! I love reading and replying to posts -- I learn so much and remain motivated with running. They are an excellent group of on-liners supporting each other.

Having completed the Sporting Life 10K and the Mississauga half marathon, I'm looking forward to the following committed races:
- HBC 10K on Canada Day;
- Nissan 10 miler on July 13;
- Scotiabank Toronto Waterfront half marathon on September 28.

I'm giving serious consideration (still) to the Midsummer Night's 15K Run. Will need to decide by May 31 as the pricing will go up from $49 to $59. There was a moment when I thought of the 30K run (same price) but must remind myself not to be ambitious to avoid injury. http://www.amidsummernightsrun.ca/index.htm

Also, I'm looking at a 3rd half marathon for 2008. After September 28, there are several to choose from. The ideal one is to return for a 3rd year to the Toronto Marathon but that takes place 3 weeks later. It's a downhill decline, which I like. I also thought of the Angus Glen half marathon http://www.angusglenhalfmarathon.com/contact.htm but it's hilly (and I don't like hills). There is the Niagara half marathon on October 26 but a bit far away. What I'm leaning towards is the "Run Ajax" half marathon on October 26 http://www.townofajax.com/Page2174.aspx. It's an inaugral event and the run is along the waterfront in Ajax. What's impressive is the registration is cheap $30 and you get a tech shirt and finisher's medal. Sounds too good to be true, but it's true! Both the Midsummer Night's run and the Ajax half marathon need to be committed by May 31st before the prices go up.

Just ordered another pair of Adrenaline GTS 7 shoes. They are now discontinued so there is a $25 discount. With my 20% off Vectors coupon, the sales price of $114.99 becomes $91.99 + taxes = $103.95. I dug up the receipt from my current shoes and I've been wearing them for 12 months now -- I'll have the RR salesperson have a look at it to see if there is any more mileage left -- which I highly doubt (but no harm asking).
shoes

10:1 (x12)

Got out of bed at 6:15 am and opted to walk Bud and then get out on my LSD. Radio said rain is forecasted in the morning. Since I wanted to also get in a 40 minute run on Victoria Day, I had to get myself "out there".

I set my Garmin for 10:1 (x12) and off I went. After running 100 m, had to return home to pick up the iPod. My route took me through Trinity-Bellwoods Park, the Canadian National Exhibition, and then the Martin Goodman Trail, turning around at the Humber River Bridge. With a couple of km from the Humber River, the rain started. Fortunately it was short-lived and the weather remained cloudy for the duration of the run. I was pleased with the pacing as I remained conservative, averaging 7.44 minutes/K. My heart rate was 145 bpm. I covered a total of 17.08K, resulting in a total of 337.72K in 2008.

Last night, I ordered a DVD of Runners High, which Sarah posted on the Running Room forum. http://www.runnershighfilm.com/ It's about documenting the journey of some high school students as they embark on running a marathon.

Also, jharbeck on the Running Room forum shared the following link on "Rules of Running" http://www.pinebeltpacers.org/Rules.htm. I really like #10. All runners are equal, some are just faster than others; #14. When standing in starting lines, remind yourself how fortunate you are to be there; #22. No matter how slow you run it is still faster than someone sitting on a couch; #34. Don’t try to outrun dogs; and #52. Running is simple. Don’t make it complicated.

10:1 (x4)

First run since the half marathon. Went slowly 10:1 (x4), covering a distance of 5.21K. Great weather after work -- sunny and cool. Took a different route through Trinty Bellowoods Park. The weather says that the long weekend will be rain :-( I hope to have my LSD on Saturday and a short run on Monday (Victoria Day). Keeping my fingers the weather will cooperate.

YTD = 320.64K

Photos of Mississauga Marathon

I received an e-mail this afternoon with a link to my photos at the Mississauga half marathon:

brightroom event photography



Haven't run since Sunday. If the weather cooperates tomorrow after work, I should have a 40 minute run, with an LSD of about 10K on Saturday or Sunday along the Martin Goodman Trail.

I've given some thought to my training and want to remain injury-free so I won't be too ambitious (e.g., train for a marathon this year). I have signed up for the half marathon at Scotiabank Toronto Waterfront in late September. I've also committed to the HBC 10K on Canada Day and the Nissan Ten-Miler in mid-July. I'm going to decide whether or not to sign up for the 15K Midsummer's Night Run in mid-August -- really interested in an evening race along the Toronto waterfront -- okay, I want the medal ;-) The 10K Zoo race is out due to the hills. I'm also hesitant to sign up for the Toronto Marathon since it's too close to the Scotiabank Toronto Waterfront not to mention the steep Hogg's Hallow (but I would walk it). Ditto for the Angus Glen half marathon (hilly). But I could always sign up for the 10K and "pig out" at the buffet lunch -- did I say the course is hilly??

Continue to feel great for my debut as a half marathon runner. I'm eyeing the Mississauga Marathon as my debut as a marathon runner if all goes well...

Still got to figure out where I can buy more of the PowerBar Recovery Creamy Chocolate Shakes. So tasty!

Mississauga Half Marathon Race Report

Expo

Went to the expo immediately after work on Friday. The instructions from MapQuest were great -- just wish the traffic wasn't as congested. Arrived at the expo slightly before 5:00 pm. I remembered almost tripping while exiting the hockey rink, from last year, where the expo is located so I was careful this time! I guess most people picked up their bib and time chip on Saturday as there was no line-up for the registration package. Tech shirt size was first-come basis so I got a men's medium.

After having my time chip activated, it was off to see what the booths had to offer. Quite a few races were being promoted (e.g., ATB; Scotiabank Toronto; Toronto Marathon; Niagara; Run for Hope in Hamilton) but the one that really was an eye-opener for me was the Midsummer Night's Run. A night run is different and I'm eyeing the 15K in mid-August. Got to see and touch the new tech shirt and finisher's medal of the HBC 10K on Canada Day -- can't wait for that race, which is one of my favourites! At the Running Room booth, I spun the wheel (always do!) and there was a 50% chance of winning a prize. Fortunately, I won a prize! I had the choice between a Resolution Run 2007 cap; a pair of socks; or a shoe clip (for coins or keys?). I chose the pair of socks since I can't seem to get enough of them. There was an imprint of it being slightly defected -- oh well -- still it was free! I ignored the free chiro exam as I did it last year and it was not what I wanted to hear :- Enjoyed a sample of YoPro yogurt, which seems tastier as soft (rather than frozen) yogurt. Loblaws now sells it but I find it expensive. While leaving the expo, I was handed the premier issue of iRun magazine. Registering in the Mississauga half marathon came with a complimentary 1-year membership. I've read some of the magazine and really like it! The drive home was less chaotic. A good expo but not as big as the Scotiabank Toronto in late September.

The Run

Woke up every couple of hours. I had the window open and folks across the street were sitting outside and talking. I closed the window and that helped -- but wasn't concerned since I had gotten a great night of sleep on Friday. The alarm rang at 4:45 am and after taking the dog on his walk and fed him breakfast (he eats the same thing every morning and evening) (he was surprised it was that early!) I left the house just before 6:00 am. Always enjoy driving when others aren't. Thanks to folks on the RR forum, I entered Square One by driving north on Mavis. Unfortunately, I didn't know that there wasn't a Mavis exit on the QEW so I ended up in Oakville before having to reverse directions. A GPS would have come in handy!

The drive into Square One mall was uneventful (as opposed to the Hurontario entrance which is a huge line-up like last year, with a 45 minute wait). My car was parked at 6:45 am, right beside the starting line. With 45 minutes before the start, I had time to walk to get the blood circulating in the legs. The new RR store was open and I was surprised it's a bit small. Racers were sitting inside to keep warm. I had a look at their shoe selection and didn't see the Brooks Adrenaline and its price. I had a look at racing brochures and nothing really caught my eye. There were lots of potties at the start line and I went to the ones furthest from the start-line so there wasn't a line-up. Nearer to the start time, the line ups grew so people went against walls and the bushes. I was well hydrated, having to go 3 times.

With about 5 minutes until 7:30 am, I looked at the starting corrals and chose the 2:30 to 2:40. I wanted to start slowly and then speed up. The only way (I think) I could run the 21.1K was by starting slowly. And since my legs were only somewhat warmed up, I knew I had to start slow before I could get into a good pace. I wore sunglasses and am grateful the weather cooperated with the sun coming out and no rain! When the gun went off (hmm...didn't hear O'Canada from being so far back), it took 10.5 minutes to cross the start line. As always, I am very careful to ensure my time chip touches the mat at least once. I saw the Mayor waving at the racers.

What's nice about this race is the start is not congested like other big races. I was pleased there were lots of walkers this morning as they kept me company as I ran very slowly. At the beginning, my left leg felt a bit strange and I wondered it was due to the lack of running during the past week. I had the km markers map in my pocket, and refer to it as I write my report (as I try to remember the details). The first 5K was spent running west on Burnhamthorpe, which was mainly flat. The view of the Credit River was amazing! Wish I had a camera. The fluid stations were every 2K and I didn't need to sip on my water bottle. I was pacing about 7:30 to 7:40 per km and continually monitored when I got under 7:10. Even that pacing was fast. I did fall behind the 2:45 pace bunny.

Next, the course went through the University of Toronto Mississauga Campus, which was a downhill decline. Very scenic and I remember this well from last year. Most of the racers were from the half marathon and I noticed a few marathon racers. Lots of power walkers -- they were fast! During this part of the route, I was a bit faster, averaging about 6:50 per km, and getting in a good racing groove. As most of the route was downhill, there was a rather steep uphill incline (steep in terms of my standards!). To prevent injury, I chose to walk up the uphill incline. I believe it was in this part of the course that I passed by the 2:40, 2:35, and 2:30 pace bunnies. They are useful to have on the route.

Slightly past the 14K, the half and full marathoners diverged. I also remember this well from last year as I was one of few people who took a right hand turn (which began my lonely journey to the finish line in the 42.2K). This year, I was in great company. I really enjoyed the scenic route to the finish line. Went through a couple of waterfront parks at which the half and full marathon route became the same again. Great view of the lake. Again, I remembered the route from last year as it was over the bridge, past the medics, and then heading east to the finish line. I don't remember the "victory lap" from last year, though. During the latter part of the race, I was able to run at a steady pace of 5:50 per km, surpassing quite a few runners either struggling or running. Even at the 20K mark, I surpassed power walkers -- wow, they are fast and a great turn-out! Also saw the 2 lead runners in the marathon.

I am pleased with my chip time of 2:21:33.4. I placed 3386 out of 4254 half marathoners; 259 out of 267 in my age category; and 1595 out of 1770 in gender category. I aimed for 2:30 and at least similar to my fastest marathon time as a walker. Line-ups occurred at each potty so I had to go in the bushes 3 times. Kept hydrated with the water and/or gatorade at each fluid stations. I ate 1 energy bar and most of the pack of Sharkies. The endorphins produced gave me a relaxed and great feeling!

The finish line was great as it wasn't congested (unlike the Sporting Life 10K). Got the time chip removed (and saw the volunteer put it in the bucket so there's no repeat of being accused of not returning the time chip), received my finisher's medal, and the space blanket. The post race food was good. I enjoyed the PowerBar Recovery creamy chocolate shake. Never seen this before and it was delicious. I took 2 more for future use -- will have to see if I can buy these in stores. I also picked up an apple; some nutrigrain bars; and a bagel. Will there be enough food for the full marathoners? Had my photo taken at the finish with the Mississauga banner in the background. The race was also organized as there was a bit of walking to the shuttle buses, but the line-up was long. Fortunately, the wait wasn't that bad. Got back to Square One and then drove home.

Overall, a very positive experience from start to finish. The half marathon race is well organized, fluid stations every 2K, lots of volunteers, people on the sidewalks cheering, police officers, and medics. I can't think of anything I would change in this race! I'm hoping to train for a full marathon next year and will consider Mississauga for my debut as a runner.

Next confirmed race is the HBC 10K on Canada Day. Not sure if I will run any races until then. Rest for a few days before a light run (so I don't forget how to do it!).

10:1 (x3) + Bib #4939...

Did 10:1 (x3) after work -- first run since the 10K Sporting Life last Sunday. Needed Tuesday to be a rest day as I reminded myself that this final week before the Mississauga half marathon won't do anything to make the upcoming race better -- but could result in injury. Fortunately, no injury and I am ready! I received an e-mail and my bib number will be #4939. Tomorrow I visit the Expo to pick up the tech shirt and bib as well as visit the booths at the expo -- always like getting freebies :-)

I must keep reminding myself -- start very slowly...

Sporting Life 10K Race Report

Left the house at 6:25 am this morning and walked to the starting line of the Sporting Life 10K race. I organized everything last night (except for the heart rate monitor -- oops). So pleased there was no rain this morning as it was cloudy, cool, and windy. I wore last year's tech shirt from the race but it was covered with my RR jacket. I reached the start line with about 15 minutes to go. While making my way to the appropriate finishing time corral, I saw Mike "Pinball" Clemens talking with the crowd.

Right off the bat, I knew I was going way too fast (what happened to the LSD??). It was downhill and I wish I had my heart rate monitor. Good thing my Garmin 305 was working properly as I had a problem with it after recharging it a few days ago -- it wouldn't turn on. I enjoyed the downhill decline and I remembered to shorten my stride. The one big uphill I walked it as I wasn't going to injure myself with 1 week until the Mississauga half marathon. Lots of downhills before the route became flat. It was indeed a fast race, passing Eglinton, St. Clair, Dupont, Bloor, College, Dundas, Queen, and then a turn on Adelaide, south on Sherbourne, before heading to the finish line by running under the Gardiner Expressway. The 1 minute breaks did arrive quickly (no complaints!). Also took brief walk breaks at the Gatorade stops -- the Gatorade tasted great! For the final minute walk break, I ran it since I was only a couple of minutes from the finish line. My chip time is 1H 06M 29.1S; gun time is 1H 13M 44.7S. I placed 7229/8590 overall; 3592/3895 according to gender and 550/586 according to age.

Overall, a great race! There were a total of 8590 runners and walkers. It's great that the walkers had separate results and bibs. I saw many power walkers and they looked strong. At times, it was crowded running -- especially heading south on Sherbourne. The wait for time chip removal was once again awful (and dangerous) as movement was practically a standstill. Most racers got their time chip removed at the first 2 stations. The last few stations had a time chip collection totally less than the number of fingers on 2 hands. The good news is the finisher's medal is amazing! So different from last year and I like the raised engraving. I picked up a complementary copy of the new magazine, Canadian Running, with the "Joggler" as the editor-in-chief. Some bed time reading! Had 3 apples, 2 bagels, and multi-grain cheerios as post-food.



Rest day tomorrow. Maybe a very slow run on Tuesday or more rest (but definitely a maintenance run on Thursday). I will try to remember to wear my heart rate monitor for the half marathon in Mississauga next Sunday. I will be going slowly since it's an endurance race of 21.1K (cannot go at the pace I did today). I'm also looking forward to the expo on Friday after work -- I'll have to leave work early to beat the traffic.

Highlights from Jeff Galloway's "Marathon You Can Do It!"

Picked up my bib, time-chip, and tech shirt after work at the Sporting Life store and am ready for Sunday's 10K run :-) The weather is now projected with 20% chance of precipitation. I'm looking forward to my first race of the year. I'm thinking...at this time next Friday, I will have returned from the Mississauga expo with my tech shirt and bib for the half marathon on Mother's Day. Just got to continue staying injury free. Knock on wood...

I finished reading Jeff Galloway's Marathon You Can Do It! c2001 last night. It's the most informative book I've read so far on training for a marathon. I really like his training programme. Here are some quotes from the book:

"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...only one-tenth of 1 percent of the population does it...The title of marathoner has, from the beginning, been awarded to those who went the distance under their own power whether they ran, walked, crawled, or tiptoed...the marathon course has room for everyone - elite runners, joggers, run/walkers, walkers, and wheelchair athletes. Road racing, including the marathon, is like no other sporting event in that the casual athlete can participate in the same event as world-class athletes...that medal symbolizes a significant internal journey that has unlocked treasures that will continue to enrich you." (p. xii-xiii, 58, 84)

"The marathon is primarily an endurance event...[maintenance runs] consolidate the endurance gains acquired during the previous week's long run...[walk break] this is your secret weapon. Walk breaks allow your running muscles to recover before they are injured and conserve your energy so you can exercise for longer periods, which builds the endurance you need...The most important walk breaks are the ones taken during the first mile...when taken from the beginning of all long runs, walk breaks erase fatigue, speed recovery, reduce injury...by alternating walking and running, from the start, there's virtually no limit to the distnace you can cover." (p. 3, 5, 13)

"The long run will help you more than any component of your training program. By going slowly, you can burn more fat, push back your endurance barriers, and run faster at shorter distance races...you can't run too slowly on the long runs...the day before the long run should be a no-exercise day." (p. 10, 12)

"...staying low to the ground and taking more steps per minute...keep the stride short so you can maintain a light, quick step on each of these pick-ups" (p. 24-25)

"During the 48 hours before the marathon, drink at least four to six ounces of water every hour you're awake...[salt] is probably the leading cause of dehydration for most marathoners...the next day, walk for 30 to 60 minutes...after a marathon, don't race for at least five weeks...a race longer than 15K up to 30K, such as a half-marathon, will require a two- to three-week vacation from long runs." (p. 102)

"Weight work can strengthen some leg muscle groups more than others (and knock your running motion off balance), so it is not recommended for runners." (p. 116)

"A longer wait between meals increases your appetite, which leads to overeating...it's better to eat seven to nine small meals a day rather than two or three bigger ones...consists mostly of complex carbohydrates balanced with some protein and a little fat...when you let the blood sugar level get too low, you'll get hungry, feel drowsy, lose your focus, and be susceptible to quit early." (p. 134, 141)

"Running regularly for more than 45 minutes at a time (even with walk breaks) trains our exercising muscle cells to be fat burners at all times of the night and day...conserves glycogen for later use as you burn off the extra blanket around your stomach or thighs" (p. 134-135)

"Two studies of runners have been done over 40- and 50-year periods. Both showed less incidence of arthritis and other joint problems for runners as opposed to non-runners." (p. 156)

"Temporary aches and pains will come and go throughout a marathon program, usually disappearing after a day or so, and thus indicating that you probably don't have an injury...it's a mistake to stretch a muscle to its limits when it feels tight or fatigued...try massage, walking, or a shortening of stride length before stretching...stretching fatigued muscles can tear the fatigued fibers, producing injury and increasing recovery time" (p. 163)

"Stretching is the third leading cause of injury among runners...the best warm-up for running has been the following: 1) walking, 2) very slow jogging or 3) gradually picking up your pace to 'normal'." (p. 168)

"Running below 70 percent of your maximum heart rate, you are unlikely to over-train in intensity...By keeping the heart rate between 70 and 80 percent of your maximum rate, you can assume that your effort will normally produce a creative stress on the system, causing it to improve." (p. 176)

10:1 (x4); Bib Pick-Up

Pleased I'm continuing with my 3 runs a week. Did another 10:1 (x4) but the weather was cloudy with light rain at times (fortunately only lasted temporarily). I was not happy that I started a bit fast. Covered 6.32K (yes, fast for me), for a total of 279.79K since the beginning of the year.

I got an e-mail for the Sporting Life 10K registration pick-up. I've thrilled to be assigned bib number #3663 since it's a palindrome! The only damper right now is the projected weather, which the Weather Network says there is 70% chance of precipitation (i.e., light rain). I want sun or clouds. This is my first race in 2008 and can't wait to run down Yonge Street. I hope to leave my house at 6:30 am and then walk to the starting line, in time for the 8:00 am start (that'll be a good warm-up) so I can start just a bit faster than my long-runs.

I'm almost done reading Jeff Galloway's book. Very informative. I will highlight the key points very soon. Now back to reading...