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!

10:1 (x4)

Awoke at 5 am disappointed to hear light rain. I left for work early again with the hopes of another 10:1 (x4). Once I began the run, light rain -- aargh! Fortunately, the rain was only for a few minutes and it stopped :-) I ran the same route as yesterday, this time at a bit slower pace. I wanted to get in 3 runs for the week and avoid injury. Scenic route through the community, looking at the new houses and running through a park trail -- peaceful!

Today = 5.60 K
YTD = 595.19 K (I'll reach the 600 K this weekend) :-)

10:1 (x4)

First run since Sunday's Nissan 10 Miler race. I was not optimistic about this morning's run as the radio last night said we would wake up to rain in the morning. Since it was sunny, I had to take advantage of the run -- not to mention the hot and humid weather later in the day. Got in 10:1 (x4) just before work. I ran near work and found a park trail! Nice, peaceful slow run. Today = 5.79 K
YTD = 589.59 K

Nissan 10-Miler Race Report

Woke up to 680 News with the weather report stating overcast conditions with light rain in the morning; temperature at 5:00 am with humidity at 30C -- arrgh! After walking and feeding Bud, I got my running gear on (and double checking). I opted to wear "The Lock" shorts that I bought last fall -- I believe I saw it at the Scotiabank Toronto Waterfront marathon expo -- it has no pockets so I took the advice in the Runner's World to use a baby pin to secure emergency bills to my tech shirt and secure my house key on my left shoe (right shoe for time chip). I warmed up by running very slowly as I made my way to the Distillery District. I remembered the struggle I had a couple of days ago running 10:1 (x3) when I upped the pace too quickly - none of that for today! I arrived at about 7:35 am, went to the washroom, and then picked up my time-chip. Fortunately, there was Gatorade at the finishing line already set up and I had a couple of cups.

Starting line was a bit chaotic as there wasn't much room to get into the correct corral. I didn't have to worry since I was placed in the final corral. When I registered for the combo package with the Canada Running Series, I predicted a finishing time of 1:45. The race started on time (always important for me) and the weather was overcast with some humidity. Both the 10 milers and the 5Ks started together, with divergence happening at the 2.5 K, when the 5Ks turned around and headed back to the finish line.

I enjoyed the route, which reminded me of last year's Scotiabank Toronto Waterfront Marathon and an LSD one Sunday a couple of months ago. After running south on Cherry Street, we were under the Gardiner Expressway (scenic view) and then headed east on Commissioner's Road. The run throughTommy Thompson Park lasted for 9K and was enjoyable with the scenery of Toronto or of the park. I think I enjoyed this route a lot since it was very peaceful and "out" of the city. I had to becareful running through a bridge as well as a couple of short unpaved roads. There was one rather steep hill but that last about 15 seconds. Saw the leading runners when I was at the 4K and they were at 11K. A good number of fluid stations. Didn't need to use the washroom and I didn't think these were plenty along the route. I left the music at home as my shorts have no pockets -- that's okay since I was able to enjoy the run as I found my pacing right from the start enjoyed the endorphins - lots of fun! With about 4K remaining, I was able to run faster so the run was no longer at a moderate pace.

I'm pleased to report that my chip time is 1:37:38.2; gun time 1:39:08.9. That placed in in the 80th percentile, placing 1024 out of 1466 racers; 110/133 in my age category; 645/778 in my gender category. http://www.sportstats.ca/display-results.php?lang=eng&racecode=43616 My splits were 53:30 (first 5 miles) and 45:40 (final 5 miles). My pacing, according to my Garmin, are:

• First 10:1 = 6:21 min/K;
• Second 10:1 = 6:22 min/K;
• Third 10:1 = 6:19 min/K;
• Fourth 10:1 = 6:13 min/K;
• Fifth 10:1 = 5:59 min/K;
• Sixth 10:1 = 5:44 min/K;
• Seventh 10:1 = 5:29 min/K;
• Eighth 10:1 = 5:27 min/K; and
• Ninth 10:1 = 5:12 min/K.

Surprisingly, my Garmin recorded a total distance of 16:15 K (0.05K less) -- usually it's a bit more. It was a bit more (0.08K) for the first half.

The post-food was plenty and I was hungry. Made sure I gulped down Gatorade, had an apple, a banana, 3 bagels (from Silverstein's), and 2 sample packs of Cherrios. There was Frito Lays potato chips but I opted not for that as a bag has 22% of the fat for the day.

Love the finisher's medal!

I enjoyed the Tommy Thompson Park so much I might do my LSD through the park in the future. I'm not sure why it's only open on the weekends -- but that's okay since my LSD is always in the weekend. More information http://ca.geocities.com/sk8toronto@rogers.com/lesss.htm During today's run, I wished I brought along a camera to take some photos of the scenery -- but that would have taken away from the race. There are small cameras (I saw it advertised for about $300 in the Runner's World).

Overall, pleased with the race, which brings my YTD = 583.80 K. Rest day tomorrow and then hopefully a 10:1 (x3) slow run on Tuesday before work.

Nissan 10 Miler: Bib Pick-Up & Tech Shirt

Yesterday after work, I went to the RR Commerce Court to pick-up my bib and tech-shirt. I didn't want to go today since I had to take Bud for his annual shots and check-up and it's supposed to be hot and muggy in the afternoon -- okay I also wanted a well earned afternoon nap. Love the tech shirt! I'm hoping for the forecasted rain early in the morning means 3:00 am and not 8:00 am. I've never raced in the rain and the only time I've run in the rain, well that was a year ago when I got runner's knee only days before the Nissan 10 Miler. Coincidence?

Off topic, why is Bud sleeping like me?? This photo was taken a week ago and had to share! Next thing I know, Bud gets a bit chilly and then either barks to get the covers over him or he does it himself.

Okay, got to walk Bud and get to bed and get a good night's rest in preparation for tomorrow. Also need to get everything ready so I don't forget anything. Coincidently, I read the October 2007 issue of Runner's World and there's an article on what to do before, during, and after a race. I'll take the suggestion to baby-pin a $10 (or other) bill to the inside of my tech shirt. I might do the same with my house keys.

10:1 (x3)

Got in a morning run before work. Cool temperatures for a change: 14C :-) The first 10:1 was great as I went slow. Unfortunately, I upped the pacing too quickly and then struggled with the running. I need to remind myself on Sunday's Nissan 10 Miler to start slowly. JHarbeck on the RR forum suggests treating the 16.1K as a half marathon -- I like that idea! Whatever time I get will be a PB :-) Still worried about the weather. It's supposed to be hot and humid on Saturday. Saturday night supposed to rain. I would love cool conditions like this morning on race day. Got an e-mail to remind me to pick up the bib on Friday or Saturday at the RR Commerce Court. Don't know my bib number yet. They are using starting corrals this year -- I can't recall what time I predicted for a finishing time, though. I will start 3/4 back. Looking forward to running through Tommy Thompson Park!

Today = 4.84 K
YTD = 564.09 K

10:1 (x3)

Got in an early morning run before work today. Only had time for a 10:1 (x3) as I would have otherwise had to rush or be late. Got in 4.92 K, averaging 6:42 min/K. I parked at a mall nearby my work location and did a run in the parking lot -- okay, I didn't go on the sidewalks since there was a man standing suspiciously about a 10 second power walk from my car (and I had my wallet in the back trunk). YTD = 559.25 K

Glad I was able to run early as today was another hot, humid, muggy, smoggy -- okay yucky day.

10:1 (x12)

Left the house at 6:30 am for my LSD this morning (happy dog at home having been exercised and fed). The day is projected at 28C so I wanted to be sure I got my run in before it got sunny and humid -- glad I did. Since this week, with the HBC 10K on Canada Day, meant my mileage would be more than usual, I took it easy on my LSD to avoid injury (I already opted for a second day of rest). Listening to music helped me not to look at my Garmin at all :-) I was pleased with my pacing as I remained conservative throughout and don't think I could have gone much further:

First 10:1 = 7:36 min/K
Second 10:1 = 7:30 min/K
Third 10:1 = 7:11 min/K
Fourth 10:1 = 7:01 min/K
Fifth 10:1 = 7:02 min/K
Sixth 10:1 = 6:56 min/K
Seventh 10:1 = 6:43 min/K
Eighth 10:1 = 6:34 min/K
Ninth 10:1 = 6:30 min/K
Tenth 10:1 = 6:28 min/K
Eleventh 10:1 = 6:25 min/K
Twelfth 10:1 = 6:22 min/K

Total = 18.68 K
Average Pacing = 7:04 min/K
Average Heart Rate = 144 bpm

YTD = 554.33 K

Almost tripped (!) on the Martin Goodman Trail on a raised piece of wood. Other than that, an uneventful run -- not too many runners and power walkers as it was probably early. Fortunately, it wasn't hot and humid.

Next Sunday is the Nissan 10 Miler! I'm planning to be there this year as last year I was injured :-( I did see a lady wearing the tech shirt from last year and I want one from this year! It should be a great race running on Commissioner's Road and into Tommy Thompson Park. Hope it's not too hot (as it's an 8:00 am start) and doesn't rain. Hope for runs this week on Tuesday and Thursday. Begin teaching summer school tomorrow.

Rest Day!

Rest day today (even though I had everything set out ready to go). Here's why:

Read the May 2008 issue of Runner's World before going to bed and one quote stood out: "...that two days off now is better than two months off later due to injury." (Dathan Ritzenhein)

Woke up at 5:00 am then went back to sleep after remembering the quote. I've done too much running this week, with the HBC10K on Canada Day. I thought I'll take a second day of rest and do a conservative LSD tomorrow (taking advice from Ritzenhein). Luck will have it I'll forget to set the alarm for early in the morning (supposed to be hotter tomorrow so want to get in my run before it gets hot). So, I'll go to bed early tonight and wake up early tomorrow morning.

10:1 (x4)

Woke up to rain so went back to sleep. Fortunately when I woke up again at 8:30 am, it was now cloudy. After walking and feeding Bud his breakfast, I took the risk of a morning run, hoping the weather would continue to cooperate - and it did! Got in 10:1 (x4), 6.67 K, 6:36 min/K, with average heart beat of 154 bpm. Run was through the community at a conservative pace as I didn't want to injury myself. I must remind myself for a rest day tomorrow - with a week off from work (summer school starts next week!). LSD hopefully on Saturday. Continue to feel great during the runs.

YTD = 535.65 K

Re-read the July 2008 issue of Runner's World. There's an article, "Fast Forward" that talks about progression runs -- i.e., start slowly, gradually get faster, and wrap up at a fast pace. In iRun magazine (August 2008), one of the "50 Ways to Leave Your Training Rut" is the progression run:

"By incorporating fast finishes into the last phase of your training build-up, winding up so that the last quater of your long run is done at race pace or slightly faster. If you do all your long runs slowly, your body wont know what to do come race day. Fast-finish long runs prepare you for what it feel like to push on tired legs."

I'm thrilled to realize that I've been doing progression runs without knowing it. My runs begin slowly since that's my warm-up (since I don't stretch). Also, I don't think I can run fast at the beginning. As the run continues, the pacing just seems to increase automatically, eventually reaching a faster pace. What I did at the HBC 10K at the end was like what I did in the Mississauga half marathon -- it was fast race pace at the end. I always seem to have so much left over at the end that it does make me wonder if I've been too conservative in the first 1/2 of the race.

HBC 10K Race Report

Woke up at 6:00 am, had my Vector cereal, took Bud on his walk and fed him breakfast, then it was out the door at 7:00 am. Beautiful day for a race -- sunny, warm (but not humid). Did a warm-up run from my house to Ontario Place -- fortunately there was Gatorade already set up at the race site so I had a couple of cups. Since this is a 10K, I didn't want to warm-up with slow runs at the beginning of the race. I was aiming for an under 1 hour time so I wanted to race right from the start.

The race was delayed by 10 minutes due to the huge numbers (1599 participants). I set my Garmin with 10:1 intervals, remembered to wear my heart rate monitor, wore my new shoes, had the time chip on, left the Sharkies at home (bad last minute decision), had my HBC tech shirt with #36005 on. I seeded myself in the 1/3 back since I didn't want to go too fast. I felt warmed up and ready!

Once I got over the starter's mat, it was a familiar route eastwards along the Martin Goodman Trail. Since there were so many people crowded together, I wasn't able to enjoy the view when I train alone. We headed east for 5K until we close to the Humber River Bridge and then headed 5K west back to Ontario Place. While coming back, I had to contend with the sun shining directly at me (opted not to wear a hat and didn't put on sunscreen). It was nice to see the racers heading west when I was still heading east. I was not pleased with the narrow width of the raceway -- and that was throughout the course, but more so at the beginning. Not much spectators. There was a guy banging on steel drums, which was appreciated. The fluid stations were about every 2.5K and I only sipped my own water bottle I think once. Fortunately I didn't need to use the washroom.

At the beginning, I noticed my Garmin pacing at 6:25 minutes/K, which I felt was too fast. Thank goodness for the walk break as I needed it after the first 10 minutes. After the first 10 minutes, I got into a comfortable groove. Perhaps I should have brought along some music to let the time go quicker. Here are my paces:

First 10:1 interval = 6:13 min/K

Second 10:1 interval = 6:14 min/K

Third 10:1 = 5:56 min/K

Fourth 10:1 = 5:34 min/K

Fifth 10:1 = 5:23 min/K

Sixth 10:1 = 4:42 min/K

Chip Time = 58:32 (Yes!! Under 1 hour)

Gun Time = 1:00:39.4

Overall Rank = 864 out of 1599

Gender Rank = 530 out of 727

Age Rank = 131 out of 177

http://www.sportstats.ca/res2008/hbc_toronto.htm

Once I got the time chip removed and awarded my finisher's medal, I drank 2 bottles of Powerade. I also ate 2 bagels and a banana. Boy was I hungry! One man was taken away on a stretcher by the paramedics. I overhead someone saying he fell. I didn't see him moving and hope he's okay.

Overall, I am very pleased with my performance as it's 3 minutes better than last year. This race is always a favourite -- don't recall the runway so narrow last year, though. Love the finisher's medal!! Hope to be back next Canada Day!