Looking Back

• completed 2 marathons as a runner: Mississauga and Toronto Waterfront [PB = 4:07:41.1]
• completed 2 30 Ks: ATB and Midsummer Night’s Run [PB = 3:00:17.2]
• completed 1 half marathon: Chilly
• completed 1 10-miler: Toronto [PB = 1:29.22]
• completed 1 10 K: Sporting Life [PB = 52:05.9]
• completed 1 5 K: Resolution Run
• DNS Toronto half marathon – due to conflict in schedule (M.A. convocation at York) – but took Bud to see the final runners in the marathon reach the finish line
• Member of 2010 Challenge on Running Room Forum (Personal Achievements): Goal to Run 1000 Miles [1609 K] – met goal by running 1705.66 K
• Met running celebrities: Fauja Singh [my hero!]; Joan Benoit Samuelson; Silvia Ruegger
• Subscriptions to Runner’s World, Canadian Running, iRun, Running Times
• Used 10:1 for Mississauga Marathon; 15:1 for Toronto Waterfront Marathon; and now using 20:1 in training

Last Run of Year 2009 -- 25:1(x2)

Last run of the 2009 year this morning! The sidewalks were a tad wet from the drizzle of rain. The good news was the warmness of 8C. Thinking ahead to setting a goal of 2010 K in the year 2010, I thought I better "up" the intervals to 25 minutes before getting a minute walk break; that would mean 10 minutes extra running on Tuesdays and Thursdays. The other option is to go to 4 days of running but that'll probably lead to injury as 3 days seems to work well for me. Got in 6.56 K this morning. My final year total is 1705.66 K :-) [Goal for 2009 was to run 1000 miles or 1609 K.]

20:1 (x2) -- 2nd last run of the year

Second last run of the year. Very cold but fortunately not windy. Wore my winter apparel and it didn't feel cold :-) If it wasn't for doing everything I can to get to 1700 K, I would have probably taken a day off. Got in 6.01 K running around the neighbourhood and careful of ice (not so worried about the thin layer of snow, though). Wow, sooooo close...YTD = 1699.10 K.

Last run of the year on Thursday (New Year's Eve). Have been thinking about the past year of running and what goals for the new year. 2009 has been amazing :-)

Resolution Run + LSD

Took Bud on his morning walk and nearly tripped on black ice. Wow -- it was slippery. Must have been from the rain last night and then the temperature decreased.

Left the house at 8 AM and did my LSD to the Queen Elizabeth Building at the CNE. Got in 8.27 K. By the time I was near the start line, I heard the countdown so had to rush. "Snuck" into the starting line and then I was off. With the usual crowds at the start, there were 3 thick "poles" that surprised me and many racers -- hopefully nobody banged into it. The route was twice around the CNE. According to http://www.gmap-pedometer.com/?r=3374980, the route is 2.3856 K so twice around does not equate to 5 K :-( My Garmin recorded 4.49 K, with a time of 22:36, or 5.02 min/K. I always find 5 K and 10 K particularly difficult since one starts fast right from the start -- i.e., there is no conserving until the end. Perhaps I should sign up for a 5 K certified race in 2010 so I can PB around 25:00.

Although it would be nice to have run 5 K, it is a fun run. I ate 3 bananas as post-race and there was bottled water, no gatorade. I do prefer the "old" route in the Distillery District. Overall, no regrets signing up for this race since I have a Resolution Jacket and this is a wonderful opportunity to bring closure to 2009 and look ahead to 2010.

Registration cost $49.00 (includes $4.00 process fee). Different material in the jacket this year. It's nice to have a collection of jackets so I don't have to purchase them :-)




I continued my LSD (slowly) for 5.47 K back home. The run at race pace really helped clear the mind!

Total = 18.24 K
YTD = 1693.09 K

My Xmas Gift = 5 Race Registrations (and $351.10 later)

- Sunday, May 2, 2010 8:00 AM
- have walked this once and run this twice
- always exciting to run south on Yonge Street!
- great that there will be 2 weeks before the Mississauga full marathon
- registered as part of the Canada Running Series combo -- didn't plan on running this one this year due to the increased registration fee but with a $5 discount, why not? $47.25 before discount
- aiming for 40-48 minutes = Red corral




- Sunday, May 16, 2010 7:30 AM
- $80.50 ($75 + $5.50 process fee)
- my "A" race for the spring; want to reach 4:00 -- only issue are the rather steep hills after 30K +
- special race since first marathon completed as a walker and first marathon completed as a runner
- tried and true race for me; opted against Ottawa due to having to sit 5 hours on the VIA train on Sunday evening back to Toronto -- not to mention being away from Bud.
- 141 days to go!




- Sunday, July 11, 2010 8:00 AM
- have run this race twice
- inside Tommy Thompson Park
- aiming for 1:11 - 1:25 = blue corral
- registered as part of Canada Running Series combo [$68.25 before discount]




- Sunday, September 26, 2010 7:30 AM
- using this run as a race prep for the Toronto full marathon in 3 weeks
- was crowded last year for first 10 K :-|
- aiming for 1:48 - 1:59
- registered as part of Canada Running Series Combo [$68.25 before discount]
- special race since first race ever was a 5 K walk here in 2006




- Sunday, October 17, 2010 9:00 AM
- my "A" race in the autumn
- missed the 1/2 marathon last year due to convocation; looking forward to running the full marathon -- never done it in this race
- have walked this race twice and run it once
- $85.00 ($80.00 fee + $0 process + $5 shuttle bus)

Tuesday and Thursday Runs

Tuesday, December 22

Cold! -10C with wind-chill -17C. Ran in neighbourhood and then back home. Slower than usual.

20:1 (x2) = 5.16 K
YTD = 1668.83 K


Thursday, December 24

Remains cold -7C with wind-chill -15C. Ran in the neighbourhood. Then went to Metro to buy a loaf of 12-grain bread and some apples. That was followed by picking up my Resolution Run 5 K bib + jacket. I'm bib #4055. Pick-up was disorganized as there was a line-up and it moved slowly; unfortunately, the RR workers didn't put the registration list in alphbetical order and they had to find the surname :-( Different course this year -- at the CNE. I liked the "old" route near the Distillery District. We'll see...

20:1 (x2) = 6.02 K
YTD = 1675.85 K

20:1 (x7) LSD

Sunday LSD was great! Ran north to Lawrence, east to Yonge, and then south back to downtown Toronto. Some steep hills -- e.g., Castle Loma. Opted not to run north to York Mills since that would mean Hoggs Hollow -- maybe when it gets closer to the Toronto Marathon I'll do that. Weather much more bearable -- about -1C. Great scenery through Forest Hill and listening to music once again helped the time go by. Thank goodness for no snow :-) I saw some trails but they were icy so no can do.

Today = 19.74 K
TYD = 1662.67 K

Can't believe Resolution Run is next Sunday. I'll be close to 1700 K but doubt I'll be able to surpass it. Will set my running goal as 2010 K -- will be tough to reach but nothing wrong with aiming high.

Now on 2-week holidays from school. Regular runs of Tuesday and Thursday will be met, regardless of weather condition.

been neglectful in posting...

Not sure why I have posted updates on my runs...lazy, tired??

Here are the totals since my last blog (thank goodness for the Garmin!):

Tuesday, December 8 5.92 K
Saturday, December 12 17.50 K YTD = 1633.41 K
Tuesday, December 15 5.52 K YTD = 1638.93 K
Thursday, December 17 4.00 K TYD = 1642.93 K

I did not run on Thursday, December 10th since it was very cold and I didn't feel I had the appropriate clothing. I did run on the very cold Thursday, December 17 but had to stop the run short at 4.00 K. It's actually warmer today but it's the last day of school (not sure how they relate).

Looking forward to the LSD this Sunday. I wore the thick running pants and spandex top and it felt good on last week's LSD. No more running along the Martin Goodman Trail as it's too cold to be beside the lake.

Today was the last day of school and I'm on holidays for 2 weeks. I look forward to the regular runs 3 days a week during the break. Resolution Run 5 K in a couple of weeks -- wow, it's come quickly!

1000 Miles Reached!!!

I did it!!! I reached the 1000 Miles goal this morning. Great feeling to have met my goal for this year. There is still 3.5 weeks to go so I hope I can get the mileage up to 1700 km for this wonderful running year. I'll be posting a reflection of the year near the end of December. My immediate goal is to PB for the 5 K distance at the Resolution Run.

Today = 17.08 K
TYD = 1609.99 K

The celebration was "disrupted" as I had my semi-annual dentist checkup. A couple of years ago, I had to get a wisdom tooth removed since there was a cavity on the tooth nearby (this is a good tooth). Part of the filling was missing today so the dentist had to re-fill it -- with a nerve very, very close-by. If the nerve was disturbed, automatic root canal. I don't like the sound of a root canal. Good thing the filling went well and there is no post-pain. Knock on wood...

Thursday 20:1 (x3)

Thursday
Got in 6.51 K after work. A great run and stress-reliever! YTD = 1592.90 K To go - 16.1 K. Looking forward to reaching the 1000 Miles this weekend :-)

Tuesday 20:1 (x1.5) + Massage

Left work asap and then did a 30 minute run. Got in 4.72 K. Then headed off to get a massage for the (very) stiff back, shoulders, and neck. I have $750 work insurance and have only been getting massages for the past several months. I'm thrilled I'll reach the 1000 K mark this weekend! I have run 1586.4 K so far and have 22.6 K to go.

20:1 (x6)

Battling a cold...not to mention sleeping late last night as I was reading my complimentary copy of The Housekeeper and the Professor by Yoko Ogawa, given out at the math conference I attended a couple of days ago. I wore a toque and brought along my mittens as it was a bit chilly out there today. I chose not to run on the waterfront as a result of the possible winds. Instead, I ran east on Gerrard Street and then on Queen Street for some nice sight-seeing. Got in 16.88 K. YTD = 1581.68. To go = 27.3 K. Will I reach the 1000 miles next week? Not sure as I have a massage appointment on Tuesday after work. Dilemma...

Thursday's 20:1 (x2)

So busy didn't have time to record Thursday's blog. Got in a nice 20:1 (x2) immediately after work (and before a math conference in the evening, which I had to arrive late). Opted to park at the Lawrence Botanical Garden on Lawrence and Leslie to "beat" the awful rush-hour traffic from Finch to Lawrence. Got in 6.05 K. YTD = 1564.80 K.

At the conference, the keynote speaker shared with us a truly amazing book called The Housekeeper and the Professor by Yoko Ogawa. Here's a video clip of the housekeeper's son who became a mathematics teacher showing his passion of mathematics: http://www.youtube.com/watch?v=Lwwu1eEDzWc&feature=related

20:1 (x2)

Got in 5.87 K after work today. Not an eventful run -- overcast, stopped raining. I wore my toque since I've gotten a "small" cold. What's exciting is I'm only 50.2 K until I reach the 2009 K. YTD = 1558.75 K. Hope to get in 1700 K for the year.

Just checked out my 2008 totals. I got in 1314.22 K last year -- perhaps I should look at 2010 K for next year :-)

20:1 (x8)

Today's LSD lasted 2H 48M along the Martin Goodman Trail -- west past the Humber River Bridge and then back home. Nice fall day for the run -- left the toque and mittens at home since the weather was 10C, with sun and other times cloud. There were quite a few runners, bicyclists, and walkers on the trail today. For the first time in a long while, I took along the iPod -- I've been getting "bored" running the previous few weeks on the LSD. I did see a Chow Chow, which is of course bigger than mine [mine's a small boy]. Today = 22.74 K. YTD = 1552.9 K. To go = 56.1 K

Got an e-mail from the race director of the Chilly half marathon that the Lakeshore will be closed so it will be an out and back route. I think this is a good idea since it can be dangerous with the cars.

Still trying to figure out which races to commit to in addition to the Chilly 1/2 and the ATB 30 K. I am not happy to pay $50 for a 10 K run.

Thursday - Run replaced with H1N1 shot

Thursday's run was replaced with the H1N1 flu shot. This past week Wednesday was the first day in the GTA that the shot was being given to anyone. I went Wednesday at 7 PM and there was a sign that said they are full (as the shots end at 8 PM). I went immediately after work on Thursday and was in and out in about an hour [heard on 680 News that the wait is currently 30 minutes]. No worries as I brought along a geography textbook to read and make notes [I am teaching grade 9 applied geography to my Alternative Education class]

I found the organization to be great. Once I entered the building, I was asked if I currently have a flu or are alergic to eggs. Then I was given a ticket (#531) and asked to proceed to a room with a lot of seats to wait for my number to be called as well as complete the consent form. The wait was about 40 minutes. Then we lined up briefly to enter the room where the shots would be given. The security guard took the ticket number and gave some antibacterial hand lotion. Then I went to register, showing my health card and driver's license. Then it was another brief line-up for the actual shot. There were at least 10 booths to get the shot. The shot went on my left arm and didn't hurt at all. I was asked to sit for 15 minutes before leaving (to ensure no reaction). There were also 2 paramedics giving the shots -- guess they were present just in case there is a reaction and hospital attention needed to be given. Upon leaving, I received a letter documenting the shot had been given.

Thus, no run Thursday...there's an excuse ;-)

20:1 (x2)

Got in my Tuesday after work run on a rather chilly day. The first interval was at LSD pace and then I sped up for the second interval. Glad I'm able to "force" myself to run after work on Tuesdays and Thursdays. Today = 5.81 K. YTD = 1530.14 K.

2 Hours = 17.79 K LSD

Had to cut the run a bit short today since I woke up late and had to visit my little nephew (who's getting over a cold). Overcast and warmer than usual for a fall day. Ran west to the Humber River Bridge and then back. Lots of folks in shorts -- me, wore my Toronto Marathon track pants (and toque). For the 2nd half of the run, sped up and it felt great!

Today = 17.79 K
YTD = 1524.33 K
To Go for 1000 miles = 84.7 K

One thing I thought about during the LSD was which races to register. For the spring marathon, I will probably stick with Mississauga. I want to do Ottawa but I would have no time to site-see in Ottawa so it's 5 hour train to Ottawa on Saturday morning, go to the expo, rest in the evening, run in the morning, train back home in the evening. Hmmm...and the costs $140 train + accommodation. Regardless, I'm committed to the Chilly half marathon and the Around the Bay 30 K, which will prep me for the spring marathon. For the fall full marathon, I'm eyeing the Toronto Marathon (with the August Midsummer Night's 30 K Run, and the Scotiabank Waterfront 1/2 marathon) as the races to prepare.

Registration costs have gone way up for the Canada Running Series. In fact, if I go with Mississauga and the Toronto Marathon as my full marathons for 2010, none of the races with the Canada Running Series are must-runs. I will most likely not run the Sporting Life 10 K since, with on-line registration fee, it will be a $50 race -- probably better for me to take it easy the week before Mississauga. The 10-miler will be over $70 with on-line registration (as will the Scotiabank Waterfront 1/2 marathon) -- full marathon is close to $90 with on-line registration fee.

Thursday 20:1 (x2)

Been busy so posting a couple of days late...Thursday's run after work was another enjoyable experience to let the brain wind down from a stressful day (does that sound right?). It seems that Tuesday's run isn't fast (since still recovering from the Sunday LSD?) but Thursday's run has speed built in the second interval. Got in 6.37 K, for a YTD = 1506.54 K. Weather remains fall-like :-)

1500 K :-)

I just realized right now I reached the 1500 K mark!! Today's 6.09 K after work was enjoyable and a great way to relieve the pressures from work. I really thought I would hit the 1500 K mark on Thursday's run. Yeah!

LSD 20:1 (x8)

Indian Summer! Beautiful weather today, 17C. Enjoyed the fall colours running the Martin Goodman Trail west past the Humber River Bridge and then back east. Lots of runners and walkers on the trail, many in shorts. Me...more conservative as I brought along my toque, mittens, jacket, and track pants. Got in 22.81 K this morning. Refuelled with a roasted turkey large sub ($5) from Quiznos and chocolate milk. YTD = 1494.08 K, with 114.82 K to go until reaching 1000 miles for this year :-)

The Canada Running Series accepts race registrations tomorrow. I'm giving thought to which to enter. I've already committed to the half marathon Chilly and ATB 30 K, in prep for a spring marathon. For the Toronto Marathon in late October, I will commit to the Midsummer Night's 30 K run and the Toronto Waterfront half marathon. Not sure what else...wonder if the Canada Day HBC 10 K will happen this year.

Thursday 20:1 (x2)

Forgot to include Thursday's run in my blog...

Got in 20:1 (x2) slow run. Believe it or not, snow "pellets" were falling! Winter is certainly coming. Love the fall colours during the run. Got in 5.51 K. Afterwards, I presented at a math conference and arrived 5 minutes late (!). Ouch... But had to do my run :-) YTD = 1471.27 K

20:1 (x2)

Got in 20:1 (x2) after teaching the final class of the After School Numeracy Programme. It was dark (with the hour turned back last weekend). A nice run. I did wear my toque and mittens (mittens bought at Walmart last week). Love the fall season and weather. Today was a nice, slow run -- no speed work as I'm still recovering from Sunday's LSD. YTD = 1465.76 K.

LSD 20:1 (x8)

1 extra hour of sleep thanks to turning the clock back. All set to head out for the LSD at 8:30 AM but when I turned on my Garmin, I was shocked to see "Low Battery" message. So, I recharged the battery for an hour and then headed out at 9:30 AM. Beautiful morning for a run -- sunny/overcast and 10C. I wore my Toronto Marathon toque, RR jacket, tech shirt, and Toronto Marathon track pants. I debated on which route to go and opted for heading to the Martin Goodman Trail east of Parliament, south on Cherry, through the path south of Urwin, through Asbridge's Bay Park, and then Woodbine Park. Lots of runners and walkers on the course today. I thought of those in the Angus Glen half marathon and those in the Hamilton Marathon -- they got excellent weather conditions :-)

With 40 minutes to go, it was a bit tough to reach the end of the LSD, probably since I went faster than usual for an LSD. Average was 7:07 on the Garmin.

I went to Shopper's Drug Mart after the run to buy some chocolate milk. Had to buy the 1 L, which was on special for 99c. My goodness, 680 calories -- and it was easy to drink it all. I went to the mall and felt in "heaven" eating a chicken solvaki dinner from Jimmy the Greek -- a bit greasy but sooooo good. Also went to Booster Juice and bought a Very Berry. I think I'm getting addicted to this stuff :-| (not good since it's expensive $6.05 after taxes).

Today = 23.59 K; YTD = 1460.40 K

20:1 (x1.5)

Got my run late after work (teaching an after school numeracy programme and couldn't get out to almost 6 PM). Cut my run a bit short so got in about 30 minutes (4.47 K). A nice way, again, to clear the mind after a long day at the school. Getting closer and closer to the 1000 mile mark :-) I'm now at 1436.8 K.

20:1 (x2)

Midweek run at Lawrence and Leslie Streets -- something Gardens -- right beside the expensive Bridle Path. It's a downhill to Sunnybrook Park and then back uphill. Nice view of the fall colours! I look forward to my Tuesdays and Thursdays after work runs since they help clear my mind (I teach all afternoon so it helps when I leave exhausted each day). Today = 6.45 K. YTD = 1432.34 K

Looking at the Whitby International North Marathon for only $50 registration. Only issue to making this my "A" race is it's in its first year and e-Load is given instead of Gatorade. I'll probably lean towards Ottawa or Mississauga (again).

Interesting article in the current Canadian Running Magazine by Ruth Childs, prof at OISE/UT.

Have you ever wondered how accurate runners are at predicting their race times? By the fourth kilometre of Ottawa’s MDS Nordion 10K in May, after passing what seemed like hundreds of other runners, I had started to suspect that we vary a lot in how optimistic we are when picking a start corral. In my non-running life, I do research, so as soon as the race results were articled, I crunched some of the numbers.

In a perfect world, where the sun always shines (but is not too hot) and blisters never happen, we would all be able to accurately predict our times. If we each picked the right corral, no one would waste precious seconds weaving around much slower runners ahead and we all could concentrate on racing against others with a similar pace. In theory, we would all minimize our chip times. Runners are a complicated lot, though. It’s a mind game: If we line up with a faster group, will that make us run faster? If we line up with a slower group and pass a lot of other runners, will that spur us on? If we tell ourselves we can run a 50-minute pace, will that make it so?

So, what do the analyses show? My question was: Did runners cross the starting line and the finish line in the same order? Some 8,345 runners completed the race, 68 of whom crossed the starting line right at the gun, but the average runner crossed almost four minutes later. If a runner, for example, was the 1,000th to cross the starting line, but the 2,000th to cross the finish line, then they were passed by a net of 1,000 runners along the way (that is, they were passed by 1,000 more runner than they passed), suggesting they were too optimistic, or at least unlucky, in the race. Runners with the opposite pattern were too pessimistic. In this race, the most optimistic runner was passed by 8,328 others. The most pessimistic runner passed 6,244 other runners. Overall, almost 40 per cent of the runners had a net difference of more than 1,000.

So, who is most optimistic? Overall, female runners. On average, they were passed by 220 other runners, while male runners passed 294 runners. And age makes a difference too. Male runners 60 and older were overly optimistic (they were passed by 393 other runners). Female runners 25 to 29 were a bit pessimistic, but were the most accurate group, passing only 16 other runners. The next most accurate group was male runners 55 to 59, who passed only 60 other runners.

Averages, of course, don’t tell the whole story. The average runner in my group (females 40 to 44) was passed by 372 other runners. In the end, I was the 4,650th runner to cross the start line and the 3,267th to cross the finish line, so I passed 1,383 other runners along the way (I knew it seemed like a lot). It was a beautiful day for a run - I only wish I had been more optimistic.

LSD 21.1 K

What a beautiful morning - makes me feel less guilty for waking up at 10 AM yesterday and delaying the LSD until today. Definitely a sunny, cool fall morning. Ran on the Martin Goodman Trail east of Parliament, south on Cherry Street, through the paved "forest", north of Tommy Thompson Park, east on Lakeshore, through Asbridges Bay, and east on Woodbine Park, and then back. Got in 21.11 K (a half marathon) - that's my plan for the next little while until I begin spring marathon training again (but not sure when).

JHarbeck posted the following newspaper article on the Running Room forum. Very interesting reading...very surprising to me! My reaction: (1) Why should elites "look down" on the slower runners? More people who enter the race results in more $ for their finishing places and appearance fees; (2) This is offensive to walkers who enter marathons and need more time to finish -- and since they paid the same registration fees, they need the support on the latter part of the course; (3) What is a marathoner? To me, it is finishing the 42.2 K distance. Is it okay to run/walk or is this less worthy? If one needs to interrupt the marathon with eating lunch, and they can still run without stomach aching, more power to them. It was only 1984 Olympics that women were allowed to enter the marathon event; it was Kathrine Switzer who ran the Boston Marathon under "K. Switzer". Everyone has a reason for running a marathon, and differing reasons are good.

October 23, 2009
Plodders Have a Place, but Is It in a Marathon?
By JULIET MACUR
Every weekend during this fall marathon season, long after most runners have completed the 26.2-mile course — and very likely after many have showered, changed and headed for a meal — a group of stragglers crosses the finish line.

Many of those slower runners, claiming that late is better than never, receive a finisher’s medal just like every other participant. Having traversed the same route as the fleeter-footed runners — perhaps in twice the amount of time — they get to call themselves marathoners. The article is elistist and takes an arrogant view.

And it’s driving some hard-core runners crazy.

“It’s a joke to run a marathon by walking every other mile or by finishing in six, seven, eight hours,” said Adrienne Wald, 54, the women’s cross-country coach at the College of New Rochelle, who ran her first marathon in 1984. “It used to be that running a marathon was worth something — there used to be a pride saying that you ran a marathon, but not anymore. Now it’s, ‘How low is the bar?’ ”

Tens of thousands of runners are training for marathons this time of year. As the fields continue to grow — primarily by adding slower runners — so has the intensity of the debate over how quickly an able-bodied runner should finish the once-elite event that is now an activity for the masses.

Purists believe that running a marathon should be just that — running the entire course at a relatively fast clip. They point out that a six-hour marathoner is simply participating in the event, not racing in it. Slow runners have disrespected the distance, they say, and have ruined the marathon’s mystique.

Slower marathoners believe that covering the 26.2 miles is the crux of the accomplishment, no matter the pace. They say that marathons inspire people to get off their couches, if only to cross off an item on the Things to Do Before I Die list. And besides, slow runners are what drive the marathon business, they say.

John Bingham, a runner who is known as the Penguin, is often credited with starting the slow-running movement, in the 1990s. “I have had people say that I’ve ruined the sport of running, but what I’ve been trying to do is promote the activity of running to an entire generation of people,” he said. “What’s wrong with that?”

Bingham added: “The complainers are just a bunch of ornery, grumpy people who want the marathon all to themselves and don’t want the slower runners. But too bad. The sport is fueled and funded by people like me.”

Trends show that marathon finishers are getting slower and slower — and more prevalent — according to Running USA, a nonprofit organization that tracks trends in distance running. From 1980 to 2008, the number of marathon finishers in the United States increased to 425,000 from 143,000.

In 1980, the median finishing time for male runners in United States marathons was 3 hours 32 minutes 17 seconds, a pace of about eight minutes per mile. In 2008, the median finishing time was 4:16, a pace of 9:46. For women, that time in 1980 was 4:03:39. Last year, it was 4:43:32.

In a debate on the Web site slowtwitch.com, someone posting as Record10 Carbon wrote that more than half of the people at a marathon are just overweight and “trying to get a shirt and medal ... looking to one day tell a story about the saga and the suffering of their 11 minute pace ‘race.’ ”

In response, someone wrote: “Being a participant isn’t bad. Yes, there should be a cutoff on some events. But, what that cutoff is can be a raging debate.”

Race directors often struggle to find the right cut-off time, when water stations are closed, roads open to vehicles and volunteers abandon the course. Some directors, however, avoid that problem.

Runners in the Honolulu Marathon have no limits. Race rules state, “All runners will be permitted to finish, regardless of their time.”

Last year, 44 percent of the field for that event finished in more than six hours — with some marathoners stopping for lunch along the course.

“For every race director, there’s a very fine line between putting on a community event and putting on a race,” said Chris Burch, race director for the Des Moines Marathon, which stays open for seven hours. Last year, it stayed open for eight hours, but Burch found that only 4 percent of the participants needed more than seven hours to finish. In the end, that extra hour was not worth it, he said, because of the costs of keeping the course open.

“It is a huge budget item because you have to pay municipal services, like police, fire or trash, and volunteers have to stay longer,” he said. “But it’s not a simple decision. Those back-of-the-pack runners are income for the event, too, and they’re just as important for everyone. There’s a feeling of ‘I paid as much money as the other people to enter, so I should be treated the same.’ ”

At the Marine Corps Marathon, in the Washington, D.C., area, runners must keep a pace of 14 minutes per mile or risk being booted from the event near the 20-mile mark. A bus looms there, waiting to pick up those who fail to cross the 14th Street Bridge before it reopens to traffic. Those who choose to continue on the open course do so at their own risk, taking to the sidewalks or dodging traffic.

At the Berlin Marathon, where the cut-off time is 6:15, the “slow police” are notorious for lurking at the back of the pack. “If runners aren’t able to finish in the time we put in our information book, we ask them to leave the course and find their way to their hotel, or get in the bus,” the race director Mark Milde said.

The New York City Marathon, scheduled for Nov. 1, will have a field of about 40,000. Last year, about 21 percent of the field finished in more than five hours. The race officially ends after 6:30, though runners are scored through 8:40, when the timing system is finally carted off, said the race director Mary Wittenberg.

Longtime marathoners like Julia Given, a 46-year-old marketing director from Charlottesville, Va., still find ways to differentiate the “serious runners” from those at the back of the pack.

“If you’re wearing a marathon T-shirt, that doesn’t mean much anymore,” Given said on the eve of this month’s Baltimore Marathon, where vendors were selling products that celebrate slower runners. One sticker said: “I’m slow. I know. Get over it.”

“I always ask those people, ‘What was your time?’ If it’s six hours or more, I say, ‘Oh great, that’s fine, but you didn’t really run it,’ ” said Given, who finished the Baltimore race in 4:05:52. “The mystique of the marathon still exists. It’s the mystique of the fast marathon.”

20:1 (x1.5); more input on 2 marathons in 3 weeks

Got in 20:1 (x1.5) as I had to cut the run short due to Parent-Teacher interviews at my school this evening. Great way to take a break from the long day :-) Got in 4.42 K. YTD = 1404.78 K.


From http://www.irun.ca/blog/index.php/athletics-ontario-weighs-in/

Here is a letter from John Craig, the managing director of Athletics Ontario, to Toronto mayor David Miller and city councilors Brian Ashton, Glenn De Baeremaeker and Joe Mihevc.

Re: Two Toronto Marathons

I am the Managing Director of Athletics Ontario, the governing body for the sport of track and field and road running in Ontario. We are funded by the Ontario Ministry of Health Promotion and we are the provincial member of Athletics Canada which oversees our sport in this country and is responsible for international representation at sports competitions like the Olympics.

As part of our mandate, we are intricately involved in the hosting and staging of road running events in this province. In fact, Athletics Ontario was the original owners of the event property known as the Toronto Marathon, which we hosted for about 17 years. This event was traditionally hosted in the fall and eventually sold to Jay Glassman at a time when no other marathon event was held within the city.

I have worked closely with directors of both marathons currently hosted in Toronto, and consider them to be my friends. Both Alan Brooks and Jay Glassman have contributed much to this city and to our sport and we respect the rights of both of them to host the type and quality of event they currently are involved with.

Nonetheless, much of our roadrunning community operates – with the support of Athletics Ontario – on a traditional date and first claim basis. We have worked in the past to make sure date conflicts are kept to a minimum.

With that in mind, Athletics Ontario strongly supports Jay Glassman and the Toronto Marathon’s claim to a fall marathon date. If these two events cannot merge into a single strong event – something we have tried to mediate for many years – then allowing Jay’s Toronto Marathon to continue to hold its traditional fall date is the only reasonable course.

If one of these two events needs to be moved to the spring, Athletics Ontario firmly believes that the Scotia Bank Waterfront Marathon – the newcomer to the fall date – is the one which should be moved. The Scotia Bank Waterfront Marathon is a strong event under good leadership and it will be fine as a spring event, making a significant impact on the city, the sport and the welfare of the community. However, as the newcomer with no traditional claim to a fall date, this is the event which should surrender to the city’s wishes and move to the spring.

Please contact me if you have any questions.

Thank you and good luck.

John Craig
Support the 2015 Pan Am Games bid

Signed up for Resolution Run

I just signed up for the Resolution Run on December 27th. I just found out on the web site that the start will be at the Queen Elizabeth Building in the CNE -- this is surprising since it's always been in the Distillery District. I ordered a size Large for the jacket (that's what I'm got 2 years ago and it fit). I went to the Commerce Court RR 2 weeks ago and they didn't have it. I also e-mailed them and it has yet to come in. Rather than wait for another price increase, better register.

Media attention continues with the 2 marathons in 3 weeks. It would make sense to move the Toronto Marathon to the spring and keep the Waterfront as is. This would affect the Mississauga Marathon as well as the new Whitby marathon in the spring. It doesn't solve the issue of traffic tie-ups. The Waterfront has a contract with (forgot who) and so they want to keep it in the fall. The Toronto Marathon's reason is they were there first. It would take City Council only approving 1 marathon for this to happen.

1400 K :-)

Yeah, I reached 1400 K with today's run :-) Got in 6.14 K for a total of 1400.36 K in the year. The 1000 miles goal looks doable now that I am able to run well after the Scotiabank Waterfront full marathon. Love running after work since it "refreshes" my mind. Got in some speed work in the run and it felt great.

---

More media attention to the issue of 2 marathons in 3 weeks in Toronto. That is awful for drivers to get out of the cars and boo the runners. The runners didn't do anything wrong.

Two marathons is too many: City
By JENNY YUEN, SUN MEDIA

Last Updated: 20th October 2009, 3:11pm

Officials are examining the way marathons are scheduled after Sunday's Goodlife Fitness Toronto Marathon shut down numerous downtown streets, leaving motorists honking and swearing as they sat in gridlock for hours.

Just three weeks ago, streets were also closed to accommodate the Scotiabank Toronto Waterfront Marathon.

"We hope to reach that agreement amicably, but if necessary, we may have to bring a report to committee and council early next year," said Peter Noehammer, a city transportation director.

"We do get concerns expressed each year when they're so closely spaced together," he added yesterday.

But organizers for the two marathons appear in no rush to work together.

DIFFERENT ROUTES

Jay Glassman, race director for Goodlife Fitness Toronto Marathon, said his event was running years before Scotiabank's marathon and that combining the two wouldn't work because they operate on different business models.

"We're established first, but we have different routes and different business philosophies," he said. "The city created this issue and we spoke about it 10 years ago. I warned them about it and they chose to ignore the advice from the running community."

And Alan Brookes of the waterfront marathon said he wouldn't be open to switching his run to the spring because sponsors are already supporting other Canadian marathons held annually at that time of year.

"It would be highly injurious to the sport to have races in Ottawa and Toronto waterfront go up against each other in the same (spring) season," ,Brookes said. "We have a three-year contract with Honda Indy for promotion in the summer for the race in the fall. It's about 'waterfront,' with the fast times becoming a world marathon."

Organizers also do not seem interested in discussing route changes that veer from downtown.

"The Marine Corps. marathon runs around the Capitol building in Washington D.C. and the Lincoln Memorial; it's the same in Toronto," said Glassman.

"If you keep rubber stamping every event that comes along because your policy is you can't say no to them, it's going to get to the point where the roads are saturated by running events, Caribana, Pride, book fairs and all these other events."

"Toronto's a pretty vibrant and busy city, so we have major special events happening, especially in the fair weather months," Noehammer said.

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RUN OF THE HOUSE

WHAT GOES INTO A MARATHON PERMIT FROM THE CITY OF TORONTO

- City officials say applications go through a rigorous approval process when organizers seek permits to stage events

- Applicants to submit a traffic management plan.

- City bureaucrats review the traffic plans and will make changes designed to minimize congestion on the streets.

- Organizers must also propose a route for their events.

- The city's transportation department approved 622 community events permits a year: Just under 300 of them were on major roads and the balance on local roads.

Wanted to Run the Half in Toronto Marathon...

Today was my convocation from York University and I must admit my disappointment when I found it the 2 events were happening at the same time. I checked last year's convocation schedule and the math folks graduated on the Saturday. The Toronto Marathon is a special race for me since it was my first half marathon. It's amazing how my running has evolved. I was a walker and "accidently" signed up for the 5 K at Scotiabank Waterfront, as part of the Epilepsy Team (who paid for registration). When I reached the finish line, I saw those beautiful shinny silver medals and wanted one, only to be told they are for the half marathon finishers. That's when I registered to walk the half marathon 3 weeks later. I even took the subway to Mel Lastman Square and walked south on Yonge to Queen's Park -- just to see that I could do it...the distance does seem long on a map.

During convocation this morning, I thought of the half marathon I wanted so desperately to run. There will be next year...I hope to make my "A" race the Toronto (full) Marathon next year. Weather was a bit cold at the start but sunny and amazing.

Scotiabank Waterfront Marathon vs. Toronto Marathon

Yesterday morning, on the drive to work, heard a minute news report on the road closures to the Sunday Toronto Marathon, the 2nd marathon in 3 weeks. The roads are going be tied up with lots of angry motorists. The Scotiabank Waterfront marathon race director, Alan Brookes said he has absolutely no intentions of moving the marathon to the spring. The Toronto Marathon race director, Jay Glassman, said his marathon has been in existence longer and tried to stop the Waterfront marathon from being only 3-weeks apart but was told by City Hall that they couldn't say yes to one and no to the other. Brookes remained open to the idea of combining the 2 marathons together, while Glassman said absolutely not. Makes sense since the Toronto Marathon route is much scenic througout.

Here's some random thoughts on the best features of each race:

*** Expo: Scotiabank Waterfront Marathon

- Scotiabank's expo is huge -- they had to change locations to the Direct Energy Building at the CNE. Personally, I prefer the Metro Convention Centre since it is a central location and also the university fair is on at the same time.
- Toronto Marathon's expo is small -- the walkway is narrow and can be walked in a couple of minutes. I would say most of the booths were the same as Scotiabank's. It's really a small version.
- The speakers at the Scotiabank this year were amazing! Lots of seats as well.
- Toronto Marathon has the same speakers every year and I would say about 12 chairs. Embarassing.
- Toronto Marathon merchandise is more affordable -- e.g., I bought track pants with the race logo for $25 last year.


*** Goody Bag: Scotiabank Waterfront Marathon

- Both bibs have your name on it if you register before a certain date. I prefer the Scotiabank since they only use first names; Toronto Marathon has first and last. Not sure why.
- Scotiabank has a "green" bag that can be reused. Toronto Marathon had that last year so I'm not sure why they resorted to the plastic bag -- especially since they cost 5 cents to purchase.
- I prefer the tech shirt from Scotiabank as it seems better quality - not to mention half and full marathon get separate shirts. Don't like the yucky orange colour from Toronto Marathon this year.
- Both had useless brochures -- so much paper wasted.


*** Route: Toronto Marathon

- I have never run the Toronto Marathon's full but it's scenic from Mel Lastman Square south on Yonge and making its way to the Martin Goodman Trail (the first half of the Scotiabank). Hoggs Hollow is tough and there are some hills on Yonge Street. The finish north of University must be tough.
- I do like the Scotiabank route since it's flat -- but there are rolling hills also the new route of Queen St. East
- Also, the Toronto Marathon has the half marathon and full marathon start at different times. This allows for more room to run. The Scotiabank, on the other hand, start together and I found it particularly crowded this year for the first 10 K or so. And they want to add more people to the race :-|
- The finish in both races are great - not congested at all.


*** Fluid Stations: Scotiabank Toronto Waterfront

- Gels are not provided at Scotiabank Waterfront. Gels are provided in Toronto Marathon at 26 K and 32 K.
- Both have water and Gatorade.
- The spacing of the fluid stations are inconsistent at Toronto Marathon -- 2 within a kilometre. For Scotiabank, it is better (although not as great as Mississauga where they are every 2 K).
- The organization at Scotiabank was great -- water first and then Gatorade -- and tables left and right.


*** Spectators and Entertainment: Scotiabank Toronto Waterfront

- Scotiabank Waterfront has cheering sections in ethnic parts of the city. Nice entertainment!
- Spectators are non-existent in the 2nd half of the marathon, except for Queen Street East.


*** Finisher's Medal: Toronto Marathon

- Scotiabank has done a great job from the awful dog tags (that was my first finisher's medal in the marathon, I walked it). This year, it is shiny gold colour of the Iron building in St. Lawrence Market.
- Toronto Marathon's medals are huge and thick. This year, the marathon medal is huge and heavy - black with a centre rolling part.
- Actually, the Toronto Marathon is well known for their huge and heavy medals!


*** Support on Course: Toronto Marathon

- Both races are kept safe by volunteers, police, and medics.
- Toronto Marathon has people on bikes that help you with the mental side, if needed, or if they see a runner not feeling well.


*** Post Race: Toronto Marathon

- Post food is the usual at both races - bananas, apples, bagels
- showers are available in the Toronto Marathon
- finisher's medal engraving available at Toronto Marathon this year
- finisher's certificate for Toronto Marathon is detailed analysis, comparing you to others. Very nice!

20:1 (x8)

LSD this morning. Wore a toque as it was quite cold when I began my run at 9 AM -- especially on the Martin Goodman Trail. Should have wore gloves as well. Saw the 30ish K markers for tomorrow's Toronto Marathon posted. My next posting will be a comparison of the Toronto Waterfront Marathon vs. the Toronto Marathon. Running by the lake at this time of the year is windy and cold.

After my LSD of 22.88 K, went to pick up my tech shirt and bib for the Toronto Marathon. I will not be running it since I convocate tomorrow. It was unfortunate to have to return my time chip. The expo seemed quite small -- nothing like the Toronto Waterfront expo. The booths were crowded. I bought a toque which cost $10 + tax = $11.30 (wow!). I looked at the jackets and was about to buy one but resisted since I can wear last year's Resolution Run jacket.

Love the after work runs! Got in 6.35 K today, with speed work. Really gets the heart pumping and the endorphins going to the head. My brain feels cleared! Continues to be cold and windy. Still need to by a toque for my head. YTD = 1371.34 K.

Off to the Toronto Marathon expo after work to pick up my bib. Hope to return on Saturday for the expo booths and hearing the keynotes (although they seem to be the same each year).

Original plan was to run before work but didn't get out of bed early. Plan B became run tomorrow. I took plan C and ran after work today (I taught an after-school numeracy programme so the run didn't start until after 5:30 PM). Boy was it cold out there! Need to get a toque. Good thing for the jacket. The legs felt great (i.e., lose). I like the runs after work in order to clear my mind -- that's what I might do from now on.

PS: Got a small blister on my left foot this morning and can't get rid of it. Fortunately, it didn't affect the run today. My right small toe aches with the shoe when I run and don't run. Hmmm...

Have running magazines "piling" to be read. Enjoying the Runner's Book of Daily Inspiration by Kevin Nelson.

I'm bib #3603 in the Toronto half marathon. Unfortunately, I won't be able to run it this Sunday as I have convocation with my M.A. degree. Maybe it's fortunately as I may be too soon to race -- still need to recover from the Scotiabank Toronto Waterfront Marathon. Still love the golden finisher's medal.

Today = 5.67 K; YTD = 1364.99 K

20:1 (x8)

Yesterday's rest day (i.e., sleep) worked wonders. Left the house at 9 AM for the LSD this morning. A bit cool so I wore my Toronto Marathon pants, tech shirt, and Resolution jacket. Goal was 20:1 (x6), but ended up doing 20:1 (x8). Route along the Martin Goodman Trail east of Parliament, south on Cherry Street. Opted to run inside the Tommy Thompson Park. That was windy! I didn't want to run on the gravel so turned around short of the lighthouse. There were some runners and bikers in the park but not many. Afterwards, headed to the Running Room with the hopes of signing up for the Resolution Run -- they didn't have the registration forms nor the sample jacket. I didn't want to register on-line since there is the approximately $4 processing fee and I wanted to try on the jacket. The jacket I wore today is a large, yet my tech shirts are medium. I might go with large.

Pleased with today's run as the recovery from the marathon 2 weeks ago is going well -- much better than the spring marathon, which I practically couldn't run for a month and had to see a sports medicine doctor.

Bib number for the Toronto Marathon posted on their web site. It might be a good thing I won't be running it -- that's $60 :-( I will be sure to pick up the bib and tech shirt this Friday after work and enjoy the expo. I'll return the timing chip.

YTD = 1359.32 K

20:1 (x2)

Back in the regular routine! Got in 5.68 K this morning before work using 20:1. Wore a jacket and running shorts. It has gotten quite cool in the morning.

20:1 (x2)

Woke up earlier than usual and headed to work...but got in 20:1 (x2) before work. A bit cool outside but a nice slow post-marathon run. I'm getting my legs used to running 20 minutes non-stop. Today = 5.45 K for YTD = 1331.45 K. Inching my way to 1000 miles, which I can do.

Thinking of Ottawa and Toronto Marathon as my "A" races next year. Looking forward to the Resolution Run in late December. It's been a great year of running.

First run since marathon...

Battling a cold the last few days...not sure why I seem to always get a cold after major races. But there's lots of people sneezing and coughing these days so I probably caught the bug that way -- even though I wash my hands before eating.

Took Bud to the Nathan Phillips Square to see the runners and walkers at the Run for the Cure 5 K. Lots of people. While on University, I had to take Bud home so we walked on the sidewalk with some of the walkers. The radio says they hope to raise $28 million dollars throughout Canada today for breast cancer.

After a week of resting, opted to try out running and see how it goes. I am now doing 20:1 intervals. Originally, I set the Garmin at 3 intervals but finished with 2 intervals so not to overdo it. Ran 5.11 K this morning. Hope to get back on schedule with 3 runs a week now. Taking it slowly and listening to my body. No races planned until the 5 K Resolution Run in late December -- still haven't registered yet due to the jacket size uncertainty. Thinking about the Ottawa Marathon...

YTD = 1326 K (Do believe I can make it to 1000 miles by December 31st).

Recovering well...

I better write this so I know what it feels like after finishing a marathon in the future.

I think I'm recovering well -- it's day #3. I woke up this morning without the aches in the legs. Some good advice from John Bingham's book Marathoning for Mortals to walk each day. Since I can't sit in a bathtub of cold water (did that once and hated it!), I've put cold water on a towel on the legs. Been feeling exhausted and slept at 9:30 PM yesterday -- nice sleep! There will be no running for at least a week as I repair the millions of microtears from running.

Currently re-reading The Runner's Book of Daily Inspiration by Kevin Nelson. Also got in the mail the current issue of Runner's World today (as well as RR magaine which I have yet to read).

Just purchased an 8x10 photo from http://www.asiorders.com/view_user_event.asp?EVENTID=51716&BIB=2626. It cost me $31.28 Canadian total which includes the photo, the virtual clock, and race logo. Pricey, I know, but it's worth the memories.

One more race this year -- the Resolution Run in late December. I've already registered for the Chilly 1/2 marathon and the ATB 30 K. Still trying to determine if I want to run the Mississauga Marathon again or run the Ottawa Marathon (but then there's transportation costs, hotel costs). Have until February 15th before the registration fee of Ottawa goes up.

Looking forward to running again. But for now, need to recover conservatively. Love my addiction! Hope to reach 1000 miles by the end of the year.

When do you know it's time to run a full marathon?

Posted on the Running Room forum is the question of when do you know it's time to run a full marathon? Here's my response...(wish I didn't give a marathon answer).

My first race ever was by accident. I was at the Toronto Buskerfest in 2006 and there was a booth that if you walk or run with Epilepsy, the organization will pay for the 5 K registration. I was very uncomfortable and had to "fight" with myself on making it to the race and then had to "fight" with myself to actually walk the race. At the finish line, I saw the shiny silver medals and asked how to get one -- you have to run either a half or full marathon I was told. Then I signed up to walk the Toronto Marathon which occurred 3 weeks later. I wore my winter coat and cotton sweat shirt -- just a week earlier, I walked from Mel Lastman Square to downtown to get a feel for the 1/2 marathon distance and to convince myself I could do it. And I did! I became hooked [I must admit I ran a few kilometres of that race -- and I entered as a walker] and walked the 1/2 marathon at Angus Glen a couple of weeks later. I then signed up for an on-line RR full marathon walking clinic (due to time commitment and my own lack of self-concept to walk with others). I did the 1/2 Chilly and the 30 K ATB as a walker and that set the stage for the Mississuaga Full marathon. I actually walked 3 full marathons in 2007 -- in the Scotiabank Toronto Waterfront Marathon, but ran the final 2 K as I could walk no more. Sometimes totally flat courses aren't that great. Love the downhill.

After I finished walking my first marathon, I wanted another challenge. I wanted to run! I started with the Toronto Challenge 5 K in June 2007 (a few weeks after walking the Mississauga Marathon). My addiction to road racing was evident as I also ran the 5 miler Night Crawler, 10 K HBC race. Being the addicted runner I was, I experienced Runner's Knee :evil: a week before the Nissan 10 Miler in July -- I couldn't "shake" it off and couldn't even walk for 30 minutes. On race morning, I still wanted to walk the race but knew I couldn't -- so I turned off the alarm and went back to sleep (wanting to cry). It was that experience that taught me not to overtrain and to listen to one's body -- there will be other races. After getting orthodics customized, I countinued to walk half and full marathons for the rest of 2007. My confidence as a runner was shattered since I was concerned of further injuries.

In 2008, I trained to run my first half marathon. The sports medicine doctor gave me the green light and said the orthodics will help fix the way my legs land on the ground. I read on this board that one should not run a full marathon without having run for at least a year. There are sooooo many thoughtful runners on this forum and I've learned so much from them. Last year was the year of running the half marathon for me -- as I did 4 of them. Looking at my blog, I am shocked that I ran the half marathons in Scotiabank Toronto Waterfront, Toronto Marathon, and the inaugral Ajax -- 3 half marathons in 1 month :evil: Addiction got the better of me. I guess this also taught me that I had conquered the half marathon distance and it was time for the next challenge...

The year 2009 was devoted to training for 2 full marathons -- Mississauga and Scotiabank. As I said above, listen to your body. As you will see on my blog, I didn't rack up the mileage that training programmes recommended and I did the minimal of 3 runs a week. I resonated most with Jeff Galloway. He suggests doing an LSD the distance of the race -- I didn't do that on either occasion as I ran out of time in the training. I got up to 35 K. The crowds and thinking positively will get you to the finish line. You train your body to withstand the distance. I looked at my times at the 10 K, 21.1 K, 30 K, 35 K, and finish and they weren't all that far apart. Joan Benoit (1984 olympic gold woman's marathon) told us at the expo to run YOUR race.

In such a long-winded response, the Coles notes version would be to SLOWLY build up your training to the full marathon -- others on this board in the past have said make it a 2 year plan. There is no rush as you have a life-time of running. Just don't get injured! Been there - done that. Also, when training for the full marathon, sign up to run a 1/2 marathon followed by a 30 K. For the spring, there is the Chilly half marathon and 30 K ATB. For the fall, there is the 10 miler Acura in July and 30 K Midsummer's Night Run in August.

My goal next year is to train for 2 full marathons and incorporate speed in my training. I did that the past few weeks and it helped improve my time yesterday. I don't follow exactly a training programme :oops: but do what I think is right for my body. Should I be sharing this out loud?? :shock: And I got my sports medicine doctor and physiotherapist's numbers just in case...

Race Report - Scotiabank Toronto Waterfront Marathon

Got out of bed at 6:30 AM (not a typo). Originally awoke at 4:00 AM and turned on the radio to see if it was raining (I could have listened out the window). I then forgot to reset the alarm button! Ouch. Didn't have time to give Bud his morning walk so I took him to the backyard and gave him his breakfast.

Left the house at 7:05 AM and had a warm-up run to Nathan Phillips Square. Good thing I live in downtown Toronto! Arrived with about 15 minutes before the start of the race and went to the washroom.

I know understand why one should arrive at the race an hour before. There was a huge number of runners who couldn't get into the starting corral. By the time I got on the road, I was a further back than I should. I arrived on the timing mat officially at 7:38:12 AM and it was very challenging to run since everyone was so crowded. The half marathon sold out at 9000 people, while the full marathon had 2919 people. The roads were wet from the recent rain. It was overcast but a bit humid.

We went south on Bay Street, turning east on Wellington, then south on Parliament to the Gardiner Expressway, heading west all the way to Windemere on the Lakeshore (near High Park) and then to Queen's Quay. This is where the half and full marathoners diverged. I think it was at the turn on Windemere that there was more room to run. Continuing to head east until Cherry Street, we then went south and then north on Cherry Street, turning east on Commissioners Street until Leslie. Then it was south on Leslie and back north on Leslie, heading east (could see Ashbridge's Bay and the Beaches), heading north on Coxwell and then east on Queen St East to Neille Park, and then north on Queen, getting into Eastern Avenue, through the St. Lawrence Market on Front Street, and then north on Bay Street until the finish line at the City Hall.

Here's my chip times:

10 K = 58:55
21.1 K = 2:01:02
30 K = 2:52:40
35 K = 3:22:31
40 K = 3:53:31

Gun Time = 4:15:52.8
Chip Time = 4:07:41.1

Gender Place = 1041/1828
Category = 167/292

Overall Place = 1398/2919

I'm thrilled that I reached my goal of 4:12:00. I think the speed work the past couple of weeks came in very handy. I wanted to keep under 6 minutes/K throughout. I passed many of the pace bunnies -- 4:45, 4:30, 4:15.

I took along 3 gels (safety pinned to my running shorts). I opted not to wear the mini-belt I bought since I couldn't trust wearing something new). I brought along my water bottle and used 15:1 intervals for the first 8 K -- drinking from my water bottle every 15 minutes. Then I started to take Gatorade/water, before taking only Gatorade at the fluid stations; the fluid stations then became my walk breaks (rather than the 15:1 intervals). It worked well.

Thanks to Coach Jenny at the expo, I took her advice and looked straight ahead (although my shoulders continue to tightened rather than stay loose). Her advice also included doing a quick "check" every K after 30 K. The last 10 K really was a mental challenge (I thank the spectator for reminding me of that). I kept thinking of the finisher's medal and telling myself to keep going, that I could do it. When I thought there was 1.5 K remaining, I saw a sign that says, "500 m left" (how did I miscalculate that...and I'm a mathematics teacher!).

The Good:

- The weather! Although it was a bit humid, there was no sun. Good thing it didn't rain, as forcasted earlier in the week, which turned to showers.

- The race is well organized. Lots of volunteers, police, medical staff, and spectators on the route. It is obvious the race organizers worked hard to make this a great experience for all! But there were instances when it was quiet -- especially in the 2nd half of the marathon (e.g., Queen's Quay before reaching Parliament Street, Commissioner's Road, Eastern Avenue). The crowds on Queen's Street were good!

- Fluid stations had lots of tables with water first and gatorade second.

- Finish was not crowded! Lots of room to walk for about 5 minutes. Well organized.

- Love the finisher's medal!


- Heard on the radio that records were set in the men's and women's marathon.


Not So Good:

- At the 21.1 K, one half marathoner was shocked to learn he didn't see the divergence of half and full marathoners. I'm not sure we can blame the volunteers or race officials on site since he took off his shirt so they couldn't see he is running the half marathon. At the 25 K mark, I saw a half marathoner running. Not sure if he wanted to run the full marathon but I imagine his chip is programme for the half marathon.

- There were way too many runners and walkers in the route. It was very difficult to run in the first 10 K. I'm concerned this race wants to continue to increase the number of races in the near future.

- "Flat, fast, & Festive" Hmmm...not flat on Queen Street East as there were many "rolling hills". A totally flat course is tough but the uphills were tough.

- The backlog of traffic. When leaving, it was "insane" with cars at a deadlock. This is in addition to the Word on the Street at Queen's Park as well as a parade on Dundas Street.


Took Bud on his walk to where else? The marathon! I sat on the sidewalk with 300 m to go and stayed until 2:05 PM. These are the runners and walkers who need the support the most. I just hope there was post-food left for them. Unfortunately, most of the spectators were gone by then.

As I reach my goal of running 1000 miles, I am now at 1320.89 K. This week was 58.52 K. If history repeats itself, there won't be any running for at least a week (most likely 2 weeks).

Expo

Left work immediately at 3:30 PM yesterday (Friday) in order to beat the traffic to make it to the expo for bib pickup. Since the expo is at a new location this year (Direct Energy Building, CNE), I parked at the nearby Metro parking lot -- 2 hour free parking. Bib pickup was very fast and organized -- bib, timing chip, tech shirt, goodie bag, chip activation -- all done within minutes.



As this year is the 20th anniversary of the Scotibank Toronto Waterfront race, there was a nice display of finisher's medals. Amazing how the quality of the medals has evolved over the years. I actually like the round style. The dog tags were awful. This year's medal isn't as thick as last year's but I love the super shiny gold. Can't wait to earn mine tomorrow!



I don't know how many times I "circled" the booths both yesterday and today. I was looking for the poster booth so I could buy the running poster that I've seen the psat 2 years -- just my luck, he's gone :-( It seems like there were fewer booths this year (but that could be since the venue is located in a larger location). Personally, I liked the Metro Convention Centre since it was central and there was the University fair happening on the same weekend. I sampled the Oasis juice and a few Cliff bar samples. I did buy 2 items -- Body Glide with a 10% off coupon by spinning the wheel at the Running Room booth and a mini-belt for holding gels and house key (no gels given out on the race, which is a bit surprising). It cost $26 (tax included) and is water resistant.


The highlight of the Scotiabank expo is the guest speakers. This year, they had a superstar lineup! Unfortunately, I couldn't hear Ed Whitlock speak since he only was scheduled on the Friday at lunch (and I had to work). The speakers I did hear were inspiring :-)

1.) Silvia Ruegger
I heard Silvia on the Friday. She placed 8th in the 1984 Olympics for Canada. She spoke of how she was in a pack of 5 women trying to catch up to the leader, Joan Benoit. Soon, the pack ran faster as Silvia couldn't keep pace. This was her second marathon ever, the first being the one she used to qualify. Her time remains a record for faster marathon ran by a Canadian woman. She tried to run in the 1988, 1992, and 1996 olympics but was plagued with injuries. She said the marathon is a journey to changing one's life, as you become a person of courage, perseverence, inspiration, and audacious hope to others. Fortunately, I was able to get my photo taken with her holding her display of her bib from the 1984 olympics and a note that she wrote to herself stating she would represent Canada at the olympics (which she taped to her floor in her room and then coloured it the colour of the floor).

"The highest reward for a person's toil is not what he or she gets for it but what he or she becomes of it."

2.) Joan Benoit Samuelson
Joan's session, on the Saturday, was crowded. She won the first ever woman's gold medal in the full marathon (1984 Olympics). She led in the race right from the start and never lost that position. She said she leaves her watch at home on races and "I'm going to run the race I feel." She said a marathon is a "metaphor for life - anything can happen," which one sets goals and sticks with it. She reminded us to believe in our training and that marathoning is a life-long pursuit as there is no finish line. Running is affordable, accessible, and instant gratification, which develops self-esteem and a can-do attitude. She definitely is a superstar!



3.) Fauja Singh
If Fauja Singh doesn't inspire, I'm not sure what will! Singh is currently 98 years old and will run the 5 K tomorrow. He ran his first marathon at the age of 89 and has run 7 marathons (5 in London; 1 at the Scotiabank Toronto Waterfront, and the other in New York). He has also run 4 half marathons. His marathon PR is 5 hours 40 minutes which he set in Toronto. His secret is to be positive, eat in moderation. I asked him why he chose to run a marathon at age 89 and he replied (through his personal trainer who translated from Punjabi) that he wants to remain healthy and inspire others -- the London marathon has lots of charity. He was extremely funny e.g., if his doctor prescribes medication, he will put it under his bed until he gets better. Very special man! He won't be running any more marathons as his personal trainer doesn't believe it is worth it at his age.


And found thes Adidas ads on the Internet:



Looking forward to getting to sleep early tonight. Tomorrow is the big day of celebration! I took Bud on his afternoon walk and went through Nathan Phillips Square -- the porta-potties are wheeled in one at a time from the loading truck. It's going to take all night probably to set everything up for the big race. Can't wait to earn that finisher's medal. Trained months for this...

Last Run before the marathon

7.11 K after work today. Excited the big day is arriving. Hoping for NO rain! It hasn't rain in 3 weeks and this week we have some rain. I'm bib #2626. Will need to remember to bring my camera for photos with the superstar runners. Love this expo...

Speed Work 15:1 (x3)

7.29 K after work. Continued to do speed work on the weekday run as the big day approaches next Sunday. Boy, it was humid out there. I opted not to run in the park trails due to the rain this morning. I really find running after work a great way to relieve stress!

1 week away...

Rest day -- i.e., walk dog, nap, walk dog, eat...

Can't believe we're only 1 week away from the Scotiabank Toronto Waterfront Full Marathon! I'm hoping for excellent weather (like this weekend). No rain!

The training is all done -- will do 2 weekday 15:1 (x3).

Friday is bib pick-up. I will leave work immediately at 3:30 PM (P.D. day) and then head to the expo. I will have my wallet as I this is a huge expo.

(Finally) the finisher's medals are up on their web site. Love the gold medal! Can't wait to earn one around my neck.

"The marathon version is shiny gold, 2.5 inches in diameter, 7mm thick, and heavy!...The design features the Flatiron Building in the St. Lawrence Market District that you run by at the 1km mark [marathon and half] and then the marathoners pass at 41km — almost home!"

Noticed on the web site that Gels will not be provided :-(

Water & Aid stations are located at roughly every 2.5km. See locations below:

3k 5k 8k 11k 13.5k 16.5k
18.5k 21k 23k 24.5k 27k 30k
31.5k 34k 36k 38k 40k

NOTE: Everyone must pack their own gels. Gels will not be provided on the course

Noticed that Ed Whitlock will only be at the expo on Friday at 1 PM (I need to be at work). I was hoping to get a photo with Ed. Hope to get photos with the other superstars.

Expo Guest Speaker Schedule
Friday September 25
12:00-12:20pm John Stanton Making the Most of Race Day
12:30-1:00pm Joan Benoit Samuelson Making running a life-long pursuit, and setting goals through the ages. Stories of my career and most meaningful races.
1:00-1:20pm Ed Whitlock, Fauja Singh Meet The Legends; hear the secrets of training and racing at 78 and 98 years of age!
1:30-1:50pm Silvia Ruegger "The 1984 Olympic Marathon and a Runner's Life"
2:00-2:20pm Michael Brennan Running the STWM Courses
2:00-4:00pm Videos
4:00-4:20pm Coach Jenny Hadfield Last Minute Race Day Tips & Tricks for Reaching the Finish Line Successfully
4:30-4:50pm Michael Brennan Running the STWM Courses
5:00-5:20pm Silvia Ruegger "The 1984 Olympic Marathon and a Runner's Life"
5:30-5:50pm Michael Brennan Running the STWM Courses
6:00-6:20pm Coach Jenny Hadfield Last Minute Race Day Tips & Tricks for Reaching the Finish Line Successfully

Saturday September 26
10:00-10:20am Dr. Bruce Minnes Top 10 Tips for Avoiding Injury
10:30-10:50am Coach Jenny Hadfield Last Minute Race Day Tips & Tricks for Reaching the Finish Line Successfully
11:00-11:20am Michael Brennan Running the STWM Courses
11:30-11:50am Silvia Ruegger "The 1984 Olympic Marathon and a Runner's Life"
12:00-12:30pm Joan Benoit Samuelson Making running a life-long pursuit, and setting goals through the ages. Stories of my career and most meaningful races.
1:00-1:20pm John Stanton Making the Most of Race Day
1:30-1:50pm Fauja Singh Meet the Legend, hear his secrets to running at age 98!
2:00-2:20pm Coach Jenny Hadfield Last Minute Race Day Tips & Tricks for Reaching the Finish Line Successfully
2:30-2:50pm Michael Brennan Running the STWM Courses
3:00-3:20pm John Stanton Making the Most of Race Day
3:30-3:50pm Silvia Ruegger "The 1984 Olympic Marathon and a Runner's Life"

More postings soon as I prepare for the big day of celebrating all the months of training!

Last LSD before Marathon

Nice thing about tapering is the LSD run doesn't have to start that early -- more zzz ;-) Got in 20 K this morning along the Martin Goodman Trail -- Parliament, south on Cherry, through the bushes along the waterfront, and then north on Leslie to Ashbridges Bay and the boardwalk. Nice sunny and cool weather -- hope for the same next Sunday! Lots of dogs out there today. Looking forward to next Sunday...can't wait. YTD = 1262.42 K

Been feeling exhausted from work so the run this late afternoon was something I was looking forward to. Went to my usual park trail and enjoyed a much faster-than-usual run. The endorphins sure felt great! Got in 6.95 K.

Thinking of doing 20 K LSD this Saturday.

YTD = 1242.42 K

Yesterday got in 15:1 (x3) after work -- I really like it after work since it's a great stress-reliever! Went faster after a brief slow run. 6.39 K along the same park trails (beautiful view, trees give shade, etc.).YTD = 1235.47 K.

25.1 K LSD

LSD this morning which began at 8 AM. A bit late since I woke up late :-| Sunny and cool, with a breeze. I chose to run on the Martin Goodman Trail beginning at Parliament Street, heading south on Cherry Street, then east to the entrance of Tommy Thompson Park, and then into Ashbridges Bay, along the boardwalk, and then onto Queen Street and heading west to home. I wanted a reminder of what the Queen street route looked like for the Scotiabank Waterfront Marathon, which is only 2 weeks away :-) Can't wait!!

Got in 25.1 K this morning. A bit "sluggish" I would say. Had to buy a bottle of Gatorade at the Shoppers Drug Mart on Carlaw Street since I ran out. For the final 5 K, I ran at a faster pace than usual and the run felt good. Did feel the runner's knee on the left leg near the start of the run and remembered to stretch shortly after the run was over.

Still no photo of the new finisher's medals. Can't wait for the race and can't wait for the expo. I want to buy that running poster I've seen for 2 years -- just hope the booth is there again this year.

YTD = 1229.08 K

Yesterday 15:1 (x3); Toronto Marathon

Beautiful sunny and non-humid weather yesterday. After work, got 5.81 K done in the park trail. Felt the runner's knee on the left foot. Need to keep stretching that leg! Yeah -- surpassed 1200 K mark! YTD = 1203.98 K.

Learned today that my convocation with an M.A. degree in mathematics is set for Sunday morning of the Toronto Marathon :-( Aaargh!!! I shouldn't have signed up for this half marathon -- what was I thinking...only a few weeks after the Scotiabank Toronto Waterfront Marathon. Now debating if I should sign up for a half marathon e.g., Angus Glen.

15:1 (x3)

Debated whether to run today or delay it to tomorrow (due to LSD on Sunday). Couldn't run this morning before work since it's the first day and grade 9 students and parents are at the school [I needed to ensure I got my parking spot!]. After work, I got my run in. Wow -- I went through the park path and it was mainly shady :-) The radio did say it felt like 29C with humidity but I didn't feel that. Perhaps after work runs is the way to go? Just need to get out of school on time...
Today = 5.74 K
YTD = 1198.17 K

Looked at the RR forum and people are suggesting 2 week tapering of 70% and then 40% of longest LSD (or something close to that). I'll do 25 K this weekend followed by 15 K.

Looking forward to the Waterfront Marathon!! The finisher's medal still isn't posted on the race web site.

Close to 36 K; Now to Tamper...

Left the house at 6 AM to being my longest LSD before tampering. The radio forecasted a high of 22C but didn't make mention of humidity. Ran in the dark (with street lights) going west on the Martin Goodman Trail, past the Humber Bridge, and further west until the turnout. Stopped off at the Esso station to purchase Gatorade. Then back east all the way to Cherry Street [with a stop at Shopper's Drug Mart to purchase more Gatorade], south along the Martin Goodman Trail and then to the entrance of Tommy Thompson Park, then north on Leslie Street until Lakeshore...finishing off at Queen Street and Sherbourne.

Left hip still giving "sensations" but I was able to get in 35.93 K this morning -- 15:1 (x18) and 4H 48M "out there". Weather was great -- sunny and NOT humid :-) I am ready for the full marathon in 3 weeks at the Scotiabank Toronto Waterfront race. The spectators, runners, and entertainment will get me to the finish line. Ready to begin tampering...

YTD = 1192.43 K

15:1 (x3)

Should have done a mid-week run yesterday but forgot to bring my correct running shoes on my way to work -- was going to run before work :-( So, did my run this morning (and went to work voluntarily to prepare for the new school year which starts next week Tuesday). Got in 5.70 K.

LSD this Sunday!

15:1 (x3)

Beautiful day -- sunny and cool. I had to fast this morning in anticipation for blood tests -- then it was time to run. First thing I saw was a police car with flashing lights, which I always like to see what's going on. Sad to see a bicycle on the road and a driving school car parked on the road -- all surrounded by police tape. Ran east on College Street until Riverdale Park and then south on Parliament. An enjoyable 5.84 K today! YTD = 1150.80 K

2010 Races - Chilly 1/2 and ATB 30K

I just signed up for 2 races in the spring 2010 in order to take advantage of the early bird prices before they go up either today or on Tuesday:

* Chilly 1/2 Marathon -- $65 (early bird) + $5 (process fee) = $70

* Around the Bay 30 K -- $60 (early bird) + $5 (process fee) = $65

Can't believe I'm thinking of next year as I want to get through the Scotiabank Toronto Waterfront full marathon first.

I'm going to keep track of my expenses during the 2010 year -- e.g., race fees; apparel; run-specific food such as gels and energy bars; etc. I'll put this tally in the right side bar. Hope I don't get shocked as the year progresses :-|

LSD 15:1 (x12)

Thrilled the weather cooperated this morning! It rained when I was in bed last night and I wore a cap just in case during the run. Opted for a shorter LSD due to last Saturday's 30 K Midsummer's Night Run race. My 15:1 (x12) took me east past the Humber River Bridge and then west to Spadina. I really enjoyed the "addictive" feeling of running. Afterwards, I went briefly to the Buskerfest at the St. Lawrence Market.

Back to routine with weekday runs on Tuesday and Thursday and LSD on Saturday. Hope for 32 K next weekend and then taper for a couple of weeks for the Scotiabank Toronto Waterfront Marathon!

Today = 23.38 K
YTD = 1144.96 K

Running Addiction ... Heroin Article

From http://abcnews.go.com/print?id=8430744


Exercise Addicts Can Blame Their Brains
Ultra Athletes and Researchers Say the 'Runner's High' is Similar to Heroin Addiction
By LAUREN COX
ABC News Medical Unit
Aug. 28, 2009—


Some people are so athletic -- running daily in rain, wind and heat in sickness and in health -- that most people wonder if they are masochists. But new research shows that they may just be addicted to exercise.

Stan Jensen, author of Run100s.com, has competed in 20 marathons and 125 ultramarathons in his lifetime. He said he considered each race "fun," but agrees there are sometimes other motivations at work among ultra runners.

"Take the Boston marathon: for a lot of runners that's their goal. They say 'wow that was hard, I'm glad I did it' and they go back to mowing the lawn," he said.

But Jensen wasn't satisfied. After many city marathons he moved to marathons on trails, and then he morphed to an ultra marathon, which is any race longer than the standard 26 miles in a marathon. Eventually, Jensen was doing 100-mile races.

Jensen's not alone in his enthusiasm. This week Robert Donahue of Minneapolis wanted to help recruit male mentors for his local Big Brothers Big Sisters. To do it, he decided he would run 100 miles in five days, which amounts to a little less than a marathon each day.

Other enthusiasts have set up races in horrible conditions such as the Badwater Ultramarathon in Death Valley (135 miles in temperatures up to 130 degrees), or the annual Antarctic Ice Marathon(82 miles in wind chills of -20).

Jensen insists that the soft trails and slower pace of an ultramarathon are easier on the body than the fast-paced pounding on pavement involved in most marathons. But ultramarathons lure runners who seek a challenge to keep up the "runner's high."

"There was a time at which I was definitely addicted to running. I enjoyed it, I enjoyed the way I felt when I ran and I enjoyed the feeling of accomplishment when I finished," said Jensen. "Running is also a form of escape. If you have chores, you have a choice: maybe I can just go run for a couple of hours and mow the lawn later."

But he will admit there's a bit of extreme thinking behind some among ultra marathoners.

"I also know people in my sport who are former alcoholics, or heroin addicts. They say 'you know, I have a problem with addiction, but this is the healthiest I addiction I can have'," said Jensen.

A new study in the August edition of the journal Behavioral Neuroscience showed running may indeed be addictive to the brain in the same way as heroin or morphine.



Runner's High Equivalent to Low Doses of Heroin?
Scientists have long known that exercising can release endorphins in the brain, and that some runners need to keep adding distances to feel that "high." However, it is not known if running forms a true addiction.

To test this, scientists turned to rats. It turns out rodents also keep increasing their amount of time on the running wheel like humans do.

Researchers at Tufts University let one group of rats become increasingly avid runners, and forced another group of rats to stay lazy in a cage with no hamster wheel.

When the researchers injected both groups of mice with a drug called Naloxone that is used for heroin withdrawal, the rats who had become exercise fanatics showed withdrawal symptoms similar to human heroin addicts on Naloxone -- their teeth shattered, and their bodies shook in tremors.

The unexercised mice, however, did not react to the Naloxone.


Could Running be Addictive for Everyone?
The rat study may provide only small amount of evidence that running is actually addictive in humans, but exercise experts didn't need much convincing anyway.

"It's not across the board that it's addictive, but it can be addictive," said Wayne Westcott, director of the exercise science program at Quincy College in Quincy, Mass. "Those are the people who over-train, they have bad feet, surgeries, or injuries and they can't stop."

Former professional runner Per Kristian Moerk agreed that brain chemistry could get people addicted to running. But that's only part of the picture, he said.

"I think the other part of why running is addictive is the feedback," said Moerk, manager for the sports medicine center at Wake Forest University Baptist Medical Center.

Moerk noticed runners also run to keep their bodies slim, have more energy during the day and for old-fashioned competition.

"You look better, your self-esteem improves. You get compliments," said Moerk.

But if running is so addictive, it begs the questions of what happened to all the rest of us who hate the tedium of the treadmill with a passion.


Why Aren't We All Addicted to Exercise
"In most things in life, and the things we research, there are responders to almost everything and there are non-responders," said Westcott. "Unfortunately, most people are not responsive to exercise and they don't seem addicted to exercise."

Indeed, 95 percent of us seem quite lazy. A 2003 study by the National Health and Nutrition Examination Survey (NHANES) outfitted 10,000 people across the United States with an accelerometer and tracked how long and how fast they moved during the day.

The results showed that less than 5 percent of adults older than 20 get at least 30 minutes of physical activity five days a week.

"That included activities of daily living, like working in the garden, and they could even do it in 10-minute segments," said Westcott.

According to Westcott, the physical activity standard in the NHANES trail amounted to walking 2.5 miles per hour, which is not even a brisk walking pace.

"Very few people are addicted, however the other 5 percent of us can get quite addicted to exercise," said Westcott. "I could cut off my leg and I'd still want to go exercise."

As for Jensen, he said his days of ultra marathons are dwindling.

"I lost motivation. I had accomplished what I dreamed of doing, and to me it was quite a feat. I didn't want to find something harder, I didn't want to beat myself," said Jensen. "Now I try to run one ultramarathon a year, just to be active."


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