Running Blog

Back to Running :-)

2012-02-09T21:01:00.002-05:00

First run this evening since January 23rd. Physiotherapist gave me the green light to run a slow 5 K this evening. Saw physiotherapist 5 times and will continue to stretch using exercises shown (as well as use heating pad). Need to stretch afterwards. Been frustrating 2.5 weeks as we've gotten excellent (and dry!) weather. Can do 10 K run this weekend. YTD = 92.5 K

Injured: Gluteal Strain

2012-01-31T21:40:00.003-05:00

Saw my sports medicine doctor yesterday after work - he diagnosed me with "Gluteal Strain". Saw physiotherapist today after work and he did some stretching and gave me some exercises to do. Nothing damaged - but probably muscles stretched. Should be back to running in a couple of weeks.

http://pediatrics.med.nyu.edu/conditions-we-treat/conditions/gluteal-strain?ChunkIID=103672

5 K today

2012-01-23T19:30:00.001-05:00

Needed to go to work for part of the day. Got in 5 K run after work. Was pleased it wasn't raining. The back continues to ache and I'm pinpointing it to my orthodics and shoes -- what else could it be? Waiting for my new pair to arrive, hopefully soon.

YTD = 87.5 K

Chinese New Year

2012-01-22T21:55:00.002-05:00

Tonight is the eve of Chinese New Year. Tomorrow is the big day!

My former student, Matt Colautti, wrote an article for the Toronto Star which was published on Friday, January 13th:
Chinese New Year, the fifteen-day celebration of the start of the Chinese lunar calendar, may be one of the world’s most celebrated festivals. Enduring thousands of years of history, it may even be one of the world’s most traditional parties.

What I’ll remember most is the firecrackers: The sound of them being drowned out by even louder ones; dragons shrouded in thick smoke dancing to a much-too-close firecracker staccato; fifteen days of nightly volleys from every corner of the city (firecrackers are traditionally a way to ward off evil spirits).

Of course, Chinese New Year is about much more than gunpowder revelling. There is an extensive list of traditions concerning food and prayer and good luck for the new year. In China, a population of 1.4 billion clogs all forms of transit by returning home to family and friends. There is the shopping bonanza that accompanies any major holiday. And with elaborate lantern displays that culminate in the release of hundreds of paper lanterns into the sky, Chinese New Year is certainly one of the more beautiful times to travel in China.

The coming Year of the Water Dragon, a special occurrence in the Chinese Zodiac every sixty years, promises even larger extravaganzas than usual. Known for his boldness and short temper, the dragon has long been a representation of the Chinese Emperors. The Water Dragon, by contrast, exudes calm and empathy.

This January 23, put on some red clothes, take your best shot at saying “Xin Nian Kuai Le” (it’s Happy New Year in Mandarin and is pronounced sin-nien-kway-leh), and take in one of the many celebrations around the world.

Hong Kong

Firecrackers are banned in the city of Hong Kong, but the city’s fireworks display, held January 24 over the waters of Victoria Harbour in front of the city’s majestic skyline, certainly makes up for the loss. Bookended by Kowloon’s Night Parade the night before and Sha Tin racecourse’s annual horse race the day after, Hong Kong will be one of the most iconic places to ring in the Year of the Water Dragon.

Beijing

Perhaps not as flashy as other cities in the region, Chinese New Year in Beijing traditionally revolves around the Miao Hui, colourful fairs that take place on the grounds of Taoist and Buddhist temples. Most Chinese cities will have at least one of these temple fairs; Beijing has a dozen. One of the most famous, at Ditan Park, is just steps away from the popular Tibetan Lama Temple in the north end of the city. Expect dragon dances, musical performances, acrobatics, huge lantern displays and lots of food.

Manila

Starting in Binondo, the world’s oldest Chinatown, Manila’s Grand Parade weaves its way through the city to bayside Rizal Park. January 22 festivities continue with a countdown and fireworks display when the clock strikes midnight.

Bangkok

Though not a public holiday in Thailand, Chinese New Year is celebrated with great revelry by sizeable Chinese communities all over the country. The narrow streets of Bangkok’s Chinatown district of Yaowarat, which border on sensory-overload any day of the year, are host to no end of pageantry, colour and decoration. Be sure to wear your red shirt.

Singapore

Singapore’s Chingay Parade, February 3, is normally a showstopper on the Asian Chinese New Year circuit with thousands of dancers and a lineup of acts from around the world. This year, parade organizers have gone a step further by incorporating a 360 metre waterway as centrepiece for the performances, creating the first ever ‘water parade’. In addition to other festivals taking place on the River Hongbao and in Chinatown, the city also hosts the ten-day Huayi Festival, a cultural showcase of Chinese visual and performance arts at the Esplanade Theatres on the Bay beginning January 27.

San Francisco

Billed as the largest celebration of Asian culture outside of Asia, SF’s Chinese New Year Parade rivals its Christmas counterparts on the East Coast. Highlights of the February 11 night parade are a newly crowned Miss Chinatown USA and a 76 metre-long golden dragon that requires a team of one hundred martial artists to move. Those looking for a healthy start to the year can take part in the Chinese New Year 5K/10K Walk and Run on February 19.

Sydney

Sydney’s two-week celebration of all things Chinese starts with a bang on January 20 in Belmore Park, continuing with the Twilight Parade on January 29 and ending with dragon boat races on February 5. In between there will be Bruce Lee tributes, cooking classes, free galleries, magicians, karaoke, and massive morning tai chi classes on the beach. With a special delegation hailing from China’s Sichuan province, the entertainment and food promise to be even spicier than usual.

Buenos Aires

The reach of Chinese New Year extends well into South America, where many cities boast large Chinese communities. Though it may not be the biggest celebration to grace this list, the January 21-22 street festival in Buenos Aires’ Barrio Chino is expecting to attract over 60,000 people. Events includes the requisite food, festivities, and cultural presentations, along with, of course, some local tango.

Vancouver

Fortunately, most Canadians don’t need to travel around the world to be part of Chinese New Year. With North America’s largest population of Chinese residents, Greater Vancouver is the country’s most notable host for the event. The Chinese New Year parade loops through downtown’s historic Chinatown on January 29, ending with a cultural fair near the Dr. Sun Yat-Sen Garden. Not far away, the International Village on West Pender St. is expecting over 175,000 visitors to its performances, markets, and exhibitions from January 27-29.

Find JUST THE FACTS

Hong Kong: www.discoverhongkong.com/chinesenewyear

Beijing: www.chinatravel.com/focus/chinese-new-year/

Manila: www.rizalpark.nationalparks.ph/events.htm

Bangkok: www.bangkok.com/whats-on-events/chinese-new-year.htm

Singapore’s Chinatown: http://chinatownfestivals.sg

Singapore’s River Hongbao: www.riverhongbao.sg/

Singapore’s Huayi Festival: www.huayifestival.com/

Singapore’s Chingay Parade: www.chingay.org.sg/

San Francisco: www.chineseparade.com/

Sydney: www.sydneychinesenewyear.com/

Buenos Aires: www.mibelgrano.com.ar/dragondeagua.htm (Spanish)

Vancouver’s Chinese New Year Parade: www.cbavancouver.ca/parade.html

Vancouver’s International Village: www.henderson-development.ca/theinternationalvillage/

And here's a photo of my boy -- looks like he smoking a cigarette or cigar?

22.5 K this afternoon

2012-01-21T19:16:00.003-05:00

Left work at 10 PM as there were a couple of incidents that had to be attended to. That resulted in me waking up at 11:15 AM. Didn't start run until the afternoon - not complaining as that allowed people to shovel the sidewalks from the thin layer of snow. Nice weather of -3C with windchill -9C. Ran on Queen Street East, with the portion from the Toronto Waterfront Marathon. Originally hoped for 20 K but increased it to 22.5 K, making way for 25 K next week (hoping for dry sidewalks and roads!). Back started to ache -- had that happen on Tuesday this past week -- maybe the back pain is the result of how I run?? Legs and feet, fortunately, no issues.

YTD = 82.5 K

On a separate note, every 2 years my work insurance allows a new pair of glasses. Here's the frame I picked from Lenscrafters, "BE1012, black":

The lenses will have UV protection as well as, anti-reflective/glare, UV protected, high definition enhanced view. An Accufit digital measurement was taken to measure relationship between eyes, face, and frame. Will get it in 7-10 days.

Back Pain...5K

2012-01-17T21:12:00.001-05:00

Have no idea why I have back pain today. It got to the point when I got up from my chair, it hurt. My secretary gave me back pain rub which helped. By the time I left work at 6 PM, I gave it a go that I would run - how could I say no??? No issues, thankfully, during the 5K run this evening. I stopped by the Shopper's Drug Mart and bought a relief gel for muscle, joint, and back pain. Never knew it existed.

Really a difference with the weather -- outside 9C this evening and the rain had stopped. Did step into a puddle :-| Dropping temperatures tonight. Saw broken branches while walking Bud.

YTD = 60 K

Marathon heart attacks: new data

2012-01-14T21:33:00.001-05:00

Found on the www.runningmania.com forum. Very interesting study!

Marathon heart attacks: new data

January 13th, 2012

There’s a big new study out in the New England Journal of Medicine that takes a comprehensive look at every case of cardiac arrest during every marathon or half-marathon in the U.S. with more than 100 participants between 2000 and 2010. It’s being widely covered in the press; you can read a good summary in the New York Times or in the Globe and Mail, among other places. The primary message: these events are rare. There 59 cases of cardiac arrest, of which 42 were fatal. That translates to a 1 in 259,000 chance of dying, which is much lower than previous reports and than many other sports.

I’m actually in Houston right now for the U.S. Olympic Marathon Trials, and it happens that Aaron Baggish of Mass General, the senior author of the study, was giving a talk this morning to the members of the World Road Race Medical Society — so I popped in to hear what he had to say. A couple points he made that I found interesting:

Weather wasn’t a factor. The average starting temperature during events where someone suffered a heart attack was almost identical to the 10-year average (55.9 vs. 55.5 F), and the average deviation was just 0.3 degrees.

For 31 of the cases, they were able to track down either the survivor or the next-of-kin and get full medical records, autopsy results, and running history — so this allowed them to really look at the causes of death in detail. One of the surprises is that none of the runners died from a ruptured plaque producing a blood clot, which is (or at least was) thought to be one of the possible mechanisms of sudden death in athletes. The problem with ruptured plaques is that they’re hard to predict in advance. But if underlying coronary artery disease is the real problem (more on that in a sec), then pre-exercise cardiac screening should be able to pick some of that up, Baggish argues.

The average age of the people who survived cardiac events was 53; the average age of the people who died was 34. There are two distinct groups here. One is young people with thick hearts (“hypertrophic cardiomyopathy”), an underlying genetic conditionl; when they collapse, they’re very hard to revive and tend to die. The other is older men with narrowed arteries (coronary artery disease) due to the usual risk factors; when they collapse, they can often be revived if someone gets to them soon enough.

That brings me to one of Baggish’s key point: the absolute best predictor of whether someone would survive cardiac arrest during a race was simple: did a bystander start CPR immediately, before paramedics got there? The lesson is simple: we should all — runners, family members, spectators, heck, everyone in society — have basic CPR training. It could make all the difference to someone, including you.

Baggish’s overall message: running (and by extension, other aerobic activity) is generally safe — but it doesn’t give you immunity from heart disease. That means that everyone, and particularly older males, should be alert for warning signs and not ignore them. Some key ones:
•a burning sensation in the chest (could be confused with acid reflux) that comes on when you start running then gradually fades away, and keeps recurring;
•breathing more heavily than you’d expect given your effort;
•persistent, unusual fatigue.

None of these risk factors necessarily mean something is wrong, but they can be a signal that it’s worth checking in with your doctor to see is you’ve got coronary artery disease that needs to be addressed before racing a marathon.

Last point. Previous studies have shown that most marathon race deaths occur in the final mile or at the finish; this study confirms that. The implication: if you have reason to worry about your heart’s health and want to minimize that risk, think twice about your final sprint.

20 K in cold weather

2012-01-14T16:17:00.004-05:00

What a difference from last weekend. Today is -10C feeling like -18C with windchill. Snowed Thursday and Friday so the snow was cleared on the main roads with some instances of ice. But marathon is on May 6th so no excuse not to run. Could be worse - could be running in snow. Very pleased to have run 20 K (original goal was 15 K). Ran east on Queen Street and then back home. Saw a few runners out there as well as a few dogs (1 wore boots while a few wore sweaters).

Broke my New Year's Resolution to have 3 runs in a week. Regretful not being able to run on Wednesday as the weather was nice but work was busy. Will try again next week. Hope next Saturday will be cool -- hoping to up to 25 K.

YTD = 55 K

5 K

2012-01-10T22:19:00.002-05:00

Got in a 5 K run after I left work at 7 PM. "Forced" myself to stay on schedule. Nice weather: 5C outside. Ran south on Yonge from the top of Hoggs Hollow to just north of Eglinton and then back. Great to run to clear the tired mind.

YTD = 35 K

LSD = 20 K

2012-01-07T17:56:00.003-05:00

Wow! What weather for January 7, 2012: +8C, sunny. Ran on the Martin Goodman trail west to the Humber River Bridge and then east to Parliament Street. Quite a few people running, biking, and walking their dogs. Got in 20 K. Only took 500 mL water bottle - should have taken Gatorade - as I felt tired in the final 5 K (that stuff really works!). Legs felt tired but no aches or pains (thank goodness!).

This week = 30 K
YTD = 30 K

Fauja Singh almost 101 years old

2012-01-06T14:34:00.003-05:00

Great to see this article. Heard Fauja Singh has the legs of a 35 year old. I have an 11x14 photo hung in my office. Students and staff recognize Singh. He definitely is a celebrity!

At 100, Fauja Singh Isn’t Done Marathoning

Updated: Jan 5th 2012 11:43 AM UTC by News

He doesn’t own the world record, but that isn’t bothering him.

Fauja Singh isn't letting a record get in his way.

The Guinness Book of World Records may have turned down giving him an official recognition, but the world’s oldest unofficial marathoner, Fauja Singh, isn’t rattled. In fact, he insists on continuing to complete the 26.2-mile event despite his age.

On April 1, the Indian-born British citizen will turn 101.

Regarding the fact that the Guinness Book of World Records has given him the cold shoulder, Singh remains indifferent.

“I don’t even know the name of Guinness book, so why should I bother about it?,” he said, speaking through a translator. “My job is to run and I will continue to do that. Recognition by any book or agency will not affect my spirit towards running.”

Singh maintains that his age is accurate and challenges naysayers to check his government-issued passport. He even noted that Queen Elizabeth sent him a congratulatory telegram on April 1 last year.

Officials from Guinness came out to supervise Singh’s running of the Scotiabank Toronto Marathon last year, but say that Singh has failed to produce a valid birth certificate.

Wednesday 5K

2012-01-04T13:35:00.003-05:00

Ran 5 K this morning. With windchill temperature is -8C. Although this sounds cold, it is nothing compared to yesterday's windchill temperature of -22C. Glad I didn't run yesterday! Even taking Bud around the block was tough. Have taken the little man on 3 walks already. Back to running...same route west and then east on College Street. Want to becareful with running on an uphill incline -- don't want any more injuries. Enjoying the holidays. Next run is Saturday -- scheduled for 20 K LSD.

YTD = 10 K

First Run of the Year

2012-01-02T17:13:00.002-05:00

First run of the year this morning -- cold and windy. Got in 5 K -- no issues. Saw quite a few dogs on the streets and they were wearing sweaters.

New Year's Resolution is to run 3 times a week -- and to make that work -- even with busy work schedule.

Looking Back and Looking Ahead

2011-12-31T16:14:00.005-05:00

Year in Review – 6 races
• Acura 10-miler (1:31:14)
• ½ Marathon – Chilly (1:54:44)
• 30 K – ATB (3:13:00), Midsummer Night’s Run (2:54:55)
• Full Marathon – Toronto (4:21:28), Toronto Waterfront (4:10:54)

Met Fauja Singh again – 100 years old running full marathon!

Mileage
• Goal 2011 K
• Actual: 1457.6 K (reached 72.5% of goal)
• Injuries in the spring and fall

New Stuff for new year
• Orthotics – but don’t know where it went – ordered another pair $250 (out of my own pocket)
• Garmin 305 - $169.99 + 13% tax = ½ price what I paid for the Garmin 4 years ago
• iPod shuffle 2GB – ordered and will arrive in early new year

Looking Ahead
“A” Races
(1) Toronto Marathon
- ATB 30 K
(2) Toronto Waterfront Marathon
- Midsummer Night’s Run (registration begins in mid-January)

Goals:
• 2012 K for the year 2012
• to stay injury-free
• To run a full marathon under 4 hours

Final Run of year = 15 K

2011-12-31T16:03:00.003-05:00

Woke up late (10 AM) and began run at 11:30 AM. Took Bud on morning walk and there was some ice on the sidewalk. Fortunately, the temperature was above 0C so the ice and snow continued to melt. No issues during the run -- ran east on Queen Street East and back. Stopped by Subways and ate the $6 special "Subway Club Sub" -- had turkey, ham, roast beef -- very good! The sun came out during the run and it was great running weather.

Running total for year 2011 = 1457.6 K

5K run this morning

2011-12-29T13:33:00.003-05:00

As I write this blog, it is snowing and the sidewalks have a thin layer of the white stuff. Fortunately, it was dry this morning for my 5 K run. Although it felt cold taking Bud on his morning walk, it was great during the run. Just about to leave for my deep-tissue massage -- need the pressure to loosen my upper back.

YTD = 1442.2 K

Signed up for Free 20-Minute Run February 29, 2012

2011-12-28T20:29:00.004-05:00

Signed up for the 20-minute free run on February 29th - to get the free toque! Who knows, the weather might be spring-like!

Made an appointment for custom orthodics. Checked my records and it was 1 year ago I purchased the $450 orthodics, paid for by my work insurance. This time around, I will need to pay out of my own pocket - $250 if it's the same mold - must have it for running.

Cold and windy outside today. Looking forward to tomorrow morning's run. Afternoon have massage to loosen the upper back and neck.

5 K this morning

2011-12-27T17:46:00.001-05:00

Enjoyed a wonderful 5 K run this morning. Afterwards, went to the new Loblaws at the old Maple Leaf Gardens. Very big - lots of produce - although the prices for the ready-made foods was pricy. Bought oat meal.

YTD = 1437.0 K

Christmas Day

2011-12-25T19:58:00.006-05:00

Treated myself to 2 gifts for Christmas:
(1) new Garmin 305 watch (old Garmin needed to be retired since when turned on it turned off automatically - although I tried it today and no issues??)
(2) iPod shuffle 2GB (old iPod shuffle no longer worked a couple of years ago - lasted slightly more than 1 year?? Purchased it on-line at the Apple.ca store and will arrive in early new year with my name engraved on it)

On 2-week holiday - back to work on January 9th. This means regular running as I train to get ready for the May 6th Toronto Marathon. Just registered online for the October 14th Toronto Waterfront Marathon. Thus, I have now registered for my 2 "A" races for 2012.

As this post looks forward to the new year, I will reflect on the past year of running closer to the end of the year. It has been a good year :-)

Back to regular running

2011-12-24T18:53:00.001-05:00

Back to regular running - as I train for the May 6th, 2012 Toronto Marathon :-) Starting all over...

This past Tuesday = 4 K approximately [Garmin wasn't working - turn it on and it turns off - went to Running Room and bought a new Garmin 305 -- $169.99 + 13% tax -- wow! more than the price what I paid for 4.5 years ago!]

Today = 10.30 K -- cold so dressed appropriately with toque and mittens. Great to back running.

Looking forward during the 2-week break with regular training. Wishing no injuries :-) Mileage this year is down this year so looking forward to racking up the mileage in 2012.

2 Runs this week

2011-12-03T21:55:00.001-05:00

Tuesday = 5.15 K after work. Left foot a bit sore - what's going on???

Today = 8 K. Slowly increasing the mileage. No issues :-) Running really is a great way to manage stress.

YTD = 1417.6 K

Got an e-mail that the Sporting Life 10 K in May 2012 will be organized by the Toronto Marathon folks. There is a $50 Sporting Life gift card. Don't think I'll sign up since a week before is the Toronto Marathon. Wasn't all the discussion with closing Yonge Street??

Passed 1400 K; New Pair of Shoes

2011-11-27T21:22:00.003-05:00

Only 1 run again this week -- on Saturday, ran 5.15 K. Went to see sports medicine doctor who could not find anything wrong with right foot. He did suspect it is "Tendonitis right dorsal foot". He said running is very repetitive and could also be caused by the shoe being too tight. I did start a new pair of shoes as I still have no idea (!) where my current pair of shoes with custom orthodics went (Bud looks just as confused when I "accuse" him of hiding them. Not the dog since both left and right shoes are missing). Yesterday at about 4 K, felt right foot discomfort again. Hope to run after work this week - doctor said I could come in and he would see me between patients. Running really helps clear my mind and loosen the tight shoulders! If I can't find my custom orthodics will need to spend a couple hundred dollars for a duplicate (this would be my own money since work insurance gives 1 pair every 3 years - and they have been only 1/2 year).

YTD = 1404.4 K

First Run in 3 Weeks = 10.15 K

2011-11-20T13:01:00.003-05:00

Took 3 weeks off to rest the right foot. Second time this year running north on Yonge Street until York Mills Rd and second time to get injured. This time it was the right foot. Thus, missed the Hamilton Marathon, which would have been amazing due to the fall weather -- perfect for running a marathon. Anyways, 10 K this morning and don't think I've lost it (thank goodness). Windy out there. Passed by the Santa Claus Parade floats as they await for the parade. Two floats particularly caught my eye -- the Tim Horton's gingerbread house with donuts on it! Another was a dinasaur float.

Don't know where my running shoes with my new orthodics went -- that's what happens with 3 weeks off running. Can't blame Bud for taking them since both the left and right shoe are missing. Don't want to order another pair since insurance will not cover it.

YTD = 1399.3 K

Bought a new car -- Hyundai Elantra 2012. Previous car served me very well and never was an issue -- lasted 11 years and almost 204 000 K. Problem was each time there was an oil change, a thousand dollars worth of repairs was needed.

25.75 K LSD

2011-10-29T17:22:00.003-04:00

8C this morning. Opted to stay away from the Lake Ontario so ran north on Yonge Street until York Mills and then back home. Got some hill training with Hoggs Hollow. 25.75 K today. Still eyeing the Hamilton Marathon - have until Wednesday at 6 PM to register on-line. $100.
YTD = 1389.1 K

2011-10-28T21:46:00.002-04:00

Two weekday runs:

* Wednesday after work -- ran 4.0 K in the dark. Glad I got it in and arrived home past 8 PM. Very light rain. Left leg felt like Runner's Knee :-|

* Friday after work -- ran 5.15 K. Nice to see that each K averages 6 min -- momentum still from the Toronto Waterfront Marathon.

Still undecided about Hamilton Marathon.

Ordered 8x10 photo from Toronto Waterfront Marathon. Awaiting to display photo at home.

YTD = 1363.4 K

1st LSD since marathon

2011-10-22T22:06:00.005-04:00

Started run at 10:30 AM -- admit I slept in until 9:15 AM today. Wore jacket and running pants. A bit windy on the Martin Goodman Trail and ears got cold - but felt better after a while. Chose not to be too ambitious with the distance although the pacing was a bit faster, thanks to last weekend. Today's run was 17.25 K. This week = 22.4 K. YTD = 1354.2 K.

Two weeks until the Hamilton Marathon. Still eyeing this event!

1st run since marathon

2011-10-20T20:32:00.005-04:00

Ran after work -- 5.15 K. I looked at my Garmin and the pacing was faster than usual -- due to the marathon. Legs are no longer sore. Does that mean I NEED to sign up for the Hamilton Marathon now? Slightly 2 weeks until it arrives. Why do I run marathons when the last 10 K is so challenging? This must be an addiction.

"Stole" this image from Boris' blog:

Proudly hanging in my office is now an 11x14 photo of Fauja Singh and I. The man shows anything is possible with commitment and a positive attitude.

Ordered a photograph for the race. There was only 1 photo that looks decent so I ordered it. Almost $30 total after postage for 8x10 -- also want race logo and time clock. Expensive but must have for wall display.

PS: Was at doctor and got flu shot.

YTD = 1336.99 K

Race Report - Toronto Waterfront Marathon - Marathon #7

2011-10-16T20:25:00.005-04:00

Marathon #7 is in the books :-) Great weather for running a marathon - cloudy and cool 14C - okay, not perfect due to the winds. Yesterday was very windy. Fortunately no rain.

Set the alarm at 6:15 AM and went back to bed until 6:45 AM. Gave Bud his walk and breakfast then it was ready to get dressed. Wore last year's tech shirt. In the small pocket in my running shorts, took along my Health Card (never know), $20 bill, and house key. Tied the timing chip to my shoe using the plastic tie I bought as a package from the Dollar Store a few years ago. Had to check I was registered for the marathon (and not half-marathon) since the bib is yellow - past years has always been red. 800 m slow run to the start line, got in a bit of stretching, and then made it to the corral start line.

Happened to be appropriately placed since happened to be in the Blue colour corral start (which I registered). It took 5 minutes 5 seconds before I reached the official start line after the official gun went off. The 9 AM mass start of half- and full marathoners, as always, made it a crowded start [3955 marathoners, 8828 half marathoners 12 783 registrants in total]. All the events (5K, half, full) were sold out. The starting line was on University Avenue north of Queen Street.

Start to 5K: Perhaps having such a mass start is good since it forces one not to start too quickly. But due to the lack of room to run, one must becareful not to bump into someone else or to step into a pothole. Once we reached Wellington Street, we headed east, past the Flatiron building (corner of Wellington and Church) and then passed the Distillery District (new route) before making it to running under the Lakeshore Blvd. bridge and heading west. Water stations at 3K and 5K -- which mean a quick walk break and water. Pacing for first 5K averaged 5:45/K.

5K to 10K: Lots of spectators and entertainment as we ran west on Lakeshore Blvd West, approaching CNE. Water station at 8K, took a mix of Gatorade and water. Pacing averaged 5:29/K. Reaching the 10K timemat at 57:18. Like always, I seem to always run fast at the beginning and then struggle at the end :-| Entertainment by Parkdale Activity Recreation Centre

10K to 15K: At the 11K, reached Windemere Road and turn around (time mat here) and headed east on the Lakeshore. Ran up the 400 m hill without any difficulty (have done this many times in training on the Martin Goodman Trail). Saw my hero, 100 year old Fauja Singh, running with a group of pacers. He was surprisingly running very slowly and near the end of the runners and walkers. I was a worried since I expected him to be a bit faster (maybe since he broke 8 records a few days before). Appropriately, he is wearing bib #100 :-) Water stations at 11K and 13.5K and I drank only Gatorade at these stations. Pacing averaged 5:25/K. Entertainment called "Welcome to Swansea".

Fauja Singh finished the marathon in 8:11:05.9 :-)

15K to 20K: Past Ontario Place and Coronation Park, the banners for diverging the half- and full-marathoners at the 18K. Then it was continuing east on Queen's Quay with a much smaller group of runners. Clif Gels distributed at 16K. I took 2 gels but did not consume them yet. Water stations at 16.5K and 18.5K. Pacing averaged 5:23/K so still going strong. Entertainment by St. Christopher House.

20K to 25K: Getting tired :-| Ran east on Queen's Quay until Cherry Street and then south. Went past the bridge - fortunately, there was a mat so wouldn't be running on steel! Ran south to the Clarke Beach and then headed back north to Commissioners Street. Not an wasy route (new route this year) since there was uphill incline at times. Entertainment by "Friends of Epilepsy Toronto" shelter and a steel drum band but otherwise a quiet running route. Pacing has gone to average 5:45/K, noting the bit slower pace. Took first gel at the 21K water station. Mistakingly took water (!) at the 23K and took second gel at 24.5K water station.

25K to 30K: East on Commissioners Street. Seemed to go on forever as it was a quiet area and isolated area to run. Once we reached Leslie Street, south to Unwin (in front of Tommy Thompson Park) and then north on Leslie to Lakeshore Blvd East. Not too difficult, although the north route seemed it would be challenging. The "Taste of Little Asia" is always enjoyable entertainment. Pacing similar at 5:46/K. Water stations at 27K and 30K much needed for Gatorade. Got 2 Clif Gels at the 27K and kept them.

30K to 35K: Always the toughest part of the race since the final 1/3 of the race is never easy. Longest run has been 32K so depending on the spectators and the other runners to motivate me to the finish line. To assist, I tried to find a runner at a good pace -- found one person but he ended up too slow; found another but she was too fast and disappeared. The "rolling hills" were not as challenging as last year. Last year, the 4 hour pace bunny surpassed me at the 32K; this year, that happened at 33K, so I knew I was doing well. The crowds on the Queen Street were great (Beach Neighbourhood) -- just the uphills (!) were not easy. Entertainment from the Beaches Community at Kew Gardens Park and at Kingston Road. Once we reached Neville Park Blvd, turned around and headed weat. Took 3rd gel at 30K and then Gatorade at 31.5K and believe I took my 4th gel at 34K. Pacing shows my struggle, averaging 6:09/K. Tired (exhausted??) and the legs have had their beating.

35K to 40K: Once reaching Coxwell Avenue, that meant the worst is over. Heading west on Eastern Avenue would have been easy since it is fairly flat or slight downhill. But with the rolling hills in the Beaches neighbourhood, the running was slower - and needed quick walk breaks. Power walked up the Don Valley Flyover - no way I could run it. Even the Power walk seemed slow. Wow was I exhausted. Each K seemed to go on and on -- not to mention we were running INTO the wind -- aargh! Pacing averaged 7:00/K -- and this is on flat surface! Took 5th gel (I purchased this one at the expo) at the 38K, I believe. Gatorade at the 36K.

40K to finish line: Continued to run into the wind. Ran on Front Street, through St. Lawrence Market, past Flatiron Building and then on Wellington Street. Route had us running on the hard surface of the streetcar tracks. Saw the 500 m sign and then continued to run as fast as I could (and it was not fast since there was nothing left in me) to the finish line -- I like the signs "400 m left", "300 m left", "200 m left", "100 m left"). Pacing averaged 7:35/K. Final water station at 40K. Lots of spectators cheering the racers to the finish line (not at City Hall this year).

Post Race: Got 2 bananas, an apple, and 2 bagels. Kept walking slowly -- wow once I reached the finish line the legs were hurting (more than usual). The space blanket was great as I did not bring a jacket -- wore the space blanket home. Enjoyed the OASIS orange juice samples. I overheard one man say that he was going in the underground plaza -- I opted not to since walking stairs was tough. Hope the legs will not be too sore tomorrow. Need to take care since immune to viruses the next few days after a marathon.

Garmin recorded I ran 42.55K (extra 350 m as the route is measured with the shortest distance at turns). Average pacing is 5:54/K, which is fine since it is under my goal of 6 min/K.

Gun Time = 4:15:59.3
Chip Time = 4:10:54.3
Pace = 6:04 (gun time)
Age Category = 300 out of 443
Gender Category = 1500 out of 2552

Reached 10K at 57:18
Reached 21.1K at 1:57:49
Reached 30K at 2:49:53
Reached 35K at 3:20:20
Reached 40K at 3:55:18

Happy Marathon #7 is now in the books. Never easy to complete. The final 10K always so challenging.

When I got home, radio was reporting a 27-year old man died of a heart attack in the half marathon -- collapsed with 300 m to go. Perhaps he sprinted to the finish line. Always scary when this happens.

Two Canadians qualified for the 2012 London Olympics! Eric Gillis and Reid Coolsat. I picked up an autograph from Eric Gillis at the running expo -- but didn't get to meet him. It says he ran more than 2400K in the past year, hoping to reduce his finish time by 40 seconds.

And Fauja Singh, 100 years old, is the oldest man ever to finish a marathon. I will pick up my 11x14 photo taken with Fauja after work tomorrow from Walmart. Will go up in my office very soon.

The question...do I sign up for the Hamilton Marathon which takes place in 3 weeks? Running is an addiction...

Running Expo

2011-10-15T19:05:00.004-04:00

Tomorrow will be my 7th full marathon as a runner. After work yesterday, I attended the running expo at the Direct Energy Centre in the CNE. My usual free parking at the neighbouring Metro plaza now has mandatory parking fee. I then drove the car to a closer parking lot -- paid $5 to park to 6 PM and paid an extra $3 to 7 PM.

My goal was to see and hear Fauja Singh speak again. He is now 100 years old and will be running the full marathon tomorrow. This past Thursday he set 8 World Records in distances 10 K and less. This Sunday, he will be will set world records for the half and full marathon distance. How he is able to be so healthy is truly extraordinary. No joint problems! Got photo taken with Fauja Singh. Have placed an on-line order with Walmart to get it an 11x14 photo developed to hang in my office at work. Reminder humans can do unbelievable accomplishments. Anything is possible!

At the expo, I also bought 2 pairs of running shoes from the Running Room booth. I saw an ad that was sent to my e-mail the day before about the discount on last year's model of the Adrenaline GTS 10 -- the running shoes I wear. I forgot if I wear 9.5 or 10 size so the salesperson verified it is indeed 9.5. $69.99 a pair is an incredible price.

The number of booths at the expo have decreased over the years. Always enjoy the free samples at the OASIS booth and the Cliff shots. Usual booths of major shoe brands booths and running events. Unfortunate that Toronto Marathon and Mississauga Marathon will once again be on the same dates (!). Need to remember to register for the Around the Bay 30 K race soon. Did buy 2 gels at the Running Room booth. Perhaps should have bought 3 gels. At the 16 K and 27 K (?) there will be Cliff gels -- haven't used these before but will take them. I think my body is flexible to what is digested.

2 runs before marathon

2011-10-15T19:00:00.002-04:00

2 weekday runs before the full marathon:

Thanksgiving Day = 3.5 K (No more battery left in Garmin - thought I recharged the watch after the long run???) This is an estimate.

Wednesday = 5.15 K (had an all-day meeting before work so got in the run before work)

YTD = 1288.5 K

only 2 runs this week

2011-10-08T15:29:00.002-04:00

Tuesday = 5.15 K. Got in the run after work -- it was already dark. Glad I got the run in as there was also speed work.

This morning = 25.75 K. Wow -- summer-like day. Ran on Martin Goodman Trail west of the Humber River Bridge and then back. Averaged 6:30/K, which is at least 30 seconds/K faster than usual.

Hope to run on Monday morning - Thanksgiving.

One week until the Toronto Waterfront Marathon!!

YTD = 1280.0 K

Thursday 5.15 K; Saturday 25.75 K

2011-10-01T15:39:00.002-04:00

Thursday -- was able to leave work 30 minutes earlier than usual -- unfortunately, it was raining when I got to my car. Fortunately, the rain stopped as I travelled south on Yonge Street. Got in 5.15 K :-) The run clears my stressed mind!

Saturday -- definitely fall weather has arrived: 10C and windy. Got in 25.75 K and finished the run 15 minutes faster than usual: 6 min 42 sec on average per K. Saw the fall colours west of the Humber River bridge! Wore my jacket and long pants for the run. Could have went further but opted to focus on running a bit faster for the run.

2 weeks until the marathon. All the half-marathon spots were sold out a week ago and 200 spots remain in the marathon -- can't believe they're almost all sold out. My hero, Fauja Singh, will be running the full marathon at age 100. Truly remarkable. Hope to get my photo taken with him at the expo.

YTD = 1249.1 K

5.15 K this evening

2011-09-27T21:11:00.001-04:00

Was able to leave work at 6 PM and got in a run -- great stress reliever! 5.15 K on Yonge Street. Can't believe we're in autumn -- feels like summer still!

Week in Review

2011-09-25T19:11:00.001-04:00

Left work early on Tuesday for specialist appointment. Afterwards, got in 5.15 K.

Saturday = 3.5 K then went to Metro to buy groceries.

This morning = 25.75 K. Martin Goodman Trail on Cherry Beach, then Ashbridges Bay Park, and finally Woodbine Beach. Originally planned to run on Queen St. East to practice the rolling hills but opted not to since the sidewalk running was not worth the risk when I'm tired.

Got a deep-tissue massage this afternoon. Wow - the pressure :-| Went to Word on the Street and bought a $1 magazine, "Education Canada". Great price as regularly priced for $10 and I've read past issues. Also took Bud to Pedestrian Sundays at Kesington Market - one more to go for the year.

YTD = 1213.0 K

Week in Review

2011-09-18T14:22:00.002-04:00

Tuesday = 5.15 K (had meeting in the afternoon so able to get in a run after work) -- ran on Martin Goodman Trail at Cherry Beach.

Saturday = 1.5 K -- ran to the Metro to buy raspberries and blueberries

Sunday = 33.0 K -- Long slow run started at 8 AM and lasted 4 hours. Nice fall weather (but sunny). Started to get tired at 27 K mark. Marathon is in 4 weeks and was reminded how challenging the marathon will be after 30 K. Should train next weekend on Queen Street East in Beaches -- the rolling hills :-|

This week = 39.6 K
YTD = 1178.6 K

Week in Review

2011-09-11T18:41:00.002-04:00

Wednesday = 5.15 K after work; parked car near the Mount Pleasant Cemetary. Ran west on Moore Street and when I reached Millwood, went south. Saw Loblaws (but it was another Loblaws). Finished the run and had to walk back after asking how to get to Bayview Avenue. Not good getting lost...

Saturday = 5.15 K. Planned for LSD but since I awoke a bit later than expected, felt I could do my 2nd weekday run. When to the Metro afterwards and bought a small Spider Plant for my office. These are great plants as they help with cleaning the air and they are not difficult to maintain.

This morning = 30.9 K LSD. Run begun at 7:45 AM. Weather was sunny and cool/warm - no humidity :-) Ran west on the Martin Goodman Trail, past the Humber River Bridge, and then east to Parliament, then ran back home. Lots of runners on the trail this morning, with many people wearing their Toronto Waterfront tech shirt. Hope to get 32 K in next weekend. Amazing that the marathon is quickly approaching. Speaking of the marathon, a few folks on bikes were officially measuring the route this morning.

YTD = 1139.0 K

week in review

2011-09-04T15:37:00.002-04:00

Three runs this week:

Tuesday after work = 5.15 K. Ran in the Mount Pleasant Cemetary - lots of shade which helped with the humidity.

Wednesday after work = 5.15 K. Ran on Lawrence and Don Mills - there is a botanical garden. Humid.

This morning = 25.75 K LSD. Overcast weather was great as it was humid (but not as humid as yesterday - wow). Will "up" mileage on LSD next weekend to 30 K as Toronto Waterfront Marathon is next month!

YTD = 1097.8 K

Here's a photo of the finisher's medal:

Busketfest

2011-08-28T21:04:00.012-04:00

I attended Buskerfest on Friday, Saturday, and Sunday. Brought the camera as I wanted to take photos of Bendy Em and Space Cowboy.

Bendy Em, from Australia, bends herself into a 16 inch box on a 7-feet ladder:

Also, I took photos of Space Cowboy as he swallowed a sword. He had metal plates installed inside his chest, which allowed him to set a Guiness World Record of swallowing 18 swords. X-ray videos are available on the Internet which show the sword inside of him. This one is no trick!

LSD 21.1 K

2011-08-28T21:00:00.003-04:00

LSD this morning. Thanks to Hurricane Irene, we had overcast weather with some winds :-) Great for running. I felt tired from last week's Midsummer Night's Run so have not fully recovered from that one yet. 21.1 K this morning.

Took Bud to Kesington Market for Pedestrian Sunday -- we do that on the last Sunday of each month from May to October. He got to meet a Don Cherry Dog!! The other dog's tail was wagging. Very cool.

YTD = 1061.7 K

2 week day runs; ordered 30K race photo

2011-08-26T10:14:00.002-04:00

Two weekday runs this week:
- Wednesday after work in Mount Pleasant Cermetary
- This morning - overcast which didn't help Garmin track my mileage properly as I finished the 5 K about 7 minutes too fast - so I ran 7 more minutes

YTD = 1040.6 K

Purchased a race photo for the Midsummer Night's 30 K run last night. Got in the logo and virtual clock in my photo. Good for the scrapbook!

LSD on Sunday - legs were sore for both weekday runs this week - hope it feels looser on the weekend.

Going to Buskerfest this afternoon!

Graphic Flowchart: What Type of Runner Are you?

2011-08-21T23:06:00.002-04:00

http://www.theglobeandmail.com/life/health/fitness/running/training-and-technique/what-type-of-runner-are-you/article2128352/?from=2135433

Race Photos

2011-08-21T20:21:00.002-04:00

Race photos posted http://www.zoomphoto.ca/eventgallerysearch/15365/46/1/

Recovering well. Rest day today and the legs a bit sore this morning. Reminds me how challenging the full marathon will be - should not have any issue with humidity in mid-October, which is good. That would mean 12.2 K more :-| Forgot to mention in my race report -- ran the final 1.8 K without walking -- something I had to do to finish strong.

Back to work tomorrow...

Race Report

2011-08-20T22:48:00.004-04:00

Took Bud on a walk and wow it was humid (and sunny). Left house at 4:30 PM and drove to the race site. Arrived at 4:50 PM and parked in the plaza that neighbours the park. Got in 2K slow run to warm-up. Then made it to the start line. Lined up with the 3H corral. Overcast but quite humid throughout the race. Race started on time, at 5:30 PM, with the 15K starting at 6:45 PM (which is good so there is dark at the finish line!).

There are no pace bunnies in this race but pace fairies. Quite a few people dressed with wings and tutus. I always like this race since it's different and doesn't have the intensity of Canada Running Series races with elite athletes.

Goal was to keep under 6:00/km. Walk breaks happened at each of the fluid stations. There was no consistency between which came first - Gatorade or water. At one station, I had to walk back to get Gatorade as the volunteers did not state which they had. The other stations were more organized. Fluid stations were spaced 3K from each other - would prefer 2K but oh well...

Could not download race route from web site since it is PDF file. But here's the description from the web site:
"Runners will proceed south on Cherry Street to Cherry Beach, east along the Martin Goodman Trail and u-turn at the Unwin Bridge and return to Cherry Street north to Commissioners. Also, in Tommy Thompson Park 30K runners will follow the 15K route and cross the foot bridge before rounding the lighthouse. The boardwalk and beaches park have been eliminated from the route although participant's will still run through Ashbridge's Bay park.)"

There was an error as we headed east on Unwin Bridge and then west on the Martin Goodman Trail at Cherry Beach. The K markers were all off. Not sure how this happened. There were a few runners who raced in the correct order. Not a big deal since the distance was still run, just in the wrong sequence.

My Garmin registered a total of 29.43 K. In almost all races, my Garmin would go over the race distance since the organizers measure the route using the tangent. The issue was in Ashbridges Bay and we were directed to make a turn prematurely. The 25 K and 26 K happened very quickly.

I was able to maintain my goal of 6:00/K for almost all the route. I had to take several quite walk breaks as the 3K distance from fluid stations made it difficult to keep running in the humidity. Also, whenever there was a steep hill, I power walked it.

The race gives my confidence with running the full marathon on October 16th (Toronto Waterfront Marathon). It has been tough to run with the humid and hot summer. I know the full marathon is not going to be easy as the 30K this evening was not easy, especially after 21K.

After reaching the finish line, I walked for about 10 minutes to cool down. Always nice to have the finisher's medal put around my neck. Picked up 2 of the water bottles. Ate a bagel and banana. Then walked some more. Was sad to see #1382 in the medical area with IV solution. The EMS was looking after him.

Overall = 361 (out of 828)
Gun Time = 2:55:12.4 (5:50/km)
Chip Time = 2:54:44.6 (but distance was short)
Gender Place = 231/399
Age Category = 84/123
21.1K Split = 2:00:22
Final 8.9K Split = 54:51

The finisher's medal is the same as last year. Oh well, if it keeps registration cost down. Paid $49 as an early bird -- but price has gone up from last year -- so it probably won't be $49 next year -- that's an excellent price as 5K races can be $50 these days.

And to continue tradition, here's Bud posing with the finisher's medal (he is happy to accommodate as long as he gets a walk before the photo shot!):

Midsummer Night's Run 30K Bib Pick Up

2011-08-18T20:21:00.007-04:00

Written on Thursday, August 18. Posted on blog Friday, August 19 since could not upload photos due to need of recharging batteries :-|

5K run this morning. Then went to Staples Business Depot for Teacher Appreciation day (week 2 of 4). Bought a pack of highlighters with 15% off. Got the free mini-bag again.

This afternoon, took Bud to the vet. Walked for 30 minutes to the vet and then another 30 minutes home. He was well-behaved (due to being tired walking!). He refused to drink water at the vet's and drank a lot when he got home.

After Bud got home, went to Ryerson University for bib-pickup. Rode 3 escalators up to the 8th floor (not sure why it's the 8th floor). Was surprised to see a return to the tech shirt - after last year's amazing jacket. Not much - pick up bib, tech-shirt, and Mortal's Pin (mine is 90 K) -- although I ran the 15K in 2008, 30K in 2009, and 30K in 2010. Really should have gotten 105K (if it includes this year's??). Doesn't matter as I'm happy to have a pin (unlike last year when there was a delay in getting them sent).

2011-08-17T16:10:00.003-04:00

Got in 5 K run this morning. Great that I can run on the sidewalks with mostly shade. It has been a tough summer for running with the humidity.

Gave Bud a bath this afternoon. He was not happy with the water and tried to fight it. He's a clean boy now. Afterwards, I find out about 1/5 of the shampoo bottle spilled and then I had to hose it down for about 10 minutes :-| Now there's 2 unhappy boys! Tomorrow I take him to the vet for his annual check-up and rabies shot. He doesn't mind seeing the vet.

YTD = 993.8 K

Deep Tissue Massage

2011-08-16T21:22:00.005-04:00

Had a Deep Tissue Massage yesterday afternoon. It's similar to the regular massages I've been getting but it's slower motion and deep pressure. Wow -- it was deep pressure. I have a tight upper back and neck. My current RMT is on mat leave and I didn't like her replacement. So, I resorted back to another RMT I saw a couple of years ago who is like my regular RMT. Drank lots of water afterwards...maybe too much.

More information: http://www.buzzle.com/articles/deep-tissue-massage.html

Acura 10-Miler Race Report

2011-08-14T13:47:00.008-04:00

After walking Bud, ran slowly for 4 K to the start line of the Acura 10-Miler race at 8:30 AM in the Distillery District. Temperature was low 20s, humid, but cloudy. Took some time to get the Garmin to find a signal. Since I wanted to track mileage as I made the journey to the start-line, I opted to wear the Garmin during the race -- good idea since it helped with pacing (need the data rather than how I fast I feel I am running).

Start was a bit conjested with both the 10-milers and the 5Ks together. At the 2.5 K, the two races diverged, which gave more running room. Parts of the race is similar to the Midsummer Night's Run 30 K (next Saturday) as it goes into Tommy Thompson Park; along Commissioner's Road is also the route for the Scotiabank Toronto Marathon (in mid-October).

The fluid stations were organized, with gatorade always first and then water. Volunteers were ready at all times and were great. Courses were well supervised by the volunteers so everyone stayed on course. I like the number of fluid stations as that gave me an opportunity for a drink and walk break: 1.7km; 3.3km; 5.4km; 8km; 10km; 12km; and 13.5km.

I think I found my pace at approximately 4 K. I know the slow run to the race site was not easy. I looked at my Garmin frequently to ensure I was below 6:00/km. I even got below 5:00/km for a bit. There was a band at the 2 K mark (and coming back at the 14 K mark) which helped. There was also music playing at the 13 K mark. Minimal spectators, as in previous years.

Finisher's line was a welcomed sight! Finisher's medal and then walked to cooldown. There was complimentary yogurt and it was not good :-( Banana, apple, and bagels were good. Lisa Purdy recognized me and we chatted. She BQd at the spring Toronto Marathon by 3 minutes and is looking forward to applying on-line beginning September 19th. We're all cheering for her.

Stats:
* Place = 799 (out of 1685)
* Chip Time = 1:31:13.2 (Pace = 5:37/km)
* Gun Time = 1:32:13.0 (Pace = 5:41/km)
* Age Category = 98 (out of 157)
* Gender Category = 561 (out of 905)
* First 5 miles = 47:47.4
* Second 5 miles = 44:25.7 (wow - a negative split!)

Wasn't originally planning to partake in this race but with $30 early bird special, couldn't resist! Races have gotten so expensive as on-site registration was $75. Charity recipient is Canadian Cancer Society so this is a good one to support.

Acura 10-Miler Bib & Tech Shirt...

2011-08-13T18:41:00.004-04:00

Picked up bib and tech shirt at the local Running Room this morning. All set for tomorrow's Acura 10-Miler.

2 weekday runs

2011-08-12T21:42:00.005-04:00

Two week day runs as Acura 10 Miler is on Sunday morning. Will pick up bib tomorrow.

* Thursday - ran near home and then to Staples Business Depot for Teacher Appreciation Day 15% off (freebies deteriorating as years go by). 5.15 K

* Today (Friday) - again, 5.15 K run in neighbourhood. Sunny but I fortunately can run mostly in shade :-)

YTD = 968.5 K

Week in Review

2011-08-08T12:41:00.003-04:00

This morning - LSD = 25 K run + 0.75 K walk = 25.75 K
* on Martin Goodman Trail through Humber River Bridge
* a few runners out there - probably did the same as I: did not run yesterday (Saturday)due to the rain and humidity
* hot weather this summer is preventing me from longer runs
* today's weather is good: 23C and 30C with humidity when I got home

August 5 - 5.15 K
* ran on College Street east to the Riverdale farm

August 3 - 5.15 K
* ran on College Street east to the Riverdale farm

August 2 - 5.15 K
* this is not good - can't remember where I ran :-|

On another note, set up a Twitter account this week. My username is lim314159

500th post; 900 K reached on LSD :-)

2011-07-30T12:41:00.002-04:00

Wow -- this is my 500th post on my blog. It's been a wonderful motivator to sustain my running. And it's so easy to use.

Reached 900 K this morning on my LSD. Started run at 7:15 AM -- alarm clock set but got up 30 minutes later :-| Today is the Carabana Parade so opted to stay away from the CNE since the Martin Goodman Trail would have either been packed or closed. Ran on the Martin Goodman Trail leading to Cherry Beach and Woodbine Park. Remembered to wear my cap today as it was sunny. [Prescription sunglasses at $100 total ordered and will be ready for pick-up next Wednesday.]

Today = 20.6 K
YTD = 917.0 K

3 weekday runs before LSD

2011-07-29T21:10:00.002-04:00

Summer - hot and humid :-| Three weekday runs during my holidays:

Today = 5.15 K (fortunately, cloudy!)

Wednesday, July 27 = 5.15 + 0.63 (Garmin lost signal and mileage was going backwards so I had to reset the watch)

Monday, July 25 = 5.15 K

YTD = 896.4 K
Hoping for VERY early morning LSD -- need to wake up early.

What is a Marathon?

2011-07-26T09:57:00.001-04:00

A marathon is a race
without race.
Without color.
Without religion.
Without sex.
Without prejudice.
Without nationality.
Without hate.
A marathon is a race
where everyone starts
as an equal,
and everyone finishes
as a winner.

-Ad by John Hancock Co. at the Boston Marathon

body type + running

2011-07-24T22:09:00.001-04:00

Interesting read: http://www.theglobeandmail.com/life/health/fitness/running/training-and-technique/do-you-have-the-body-type-to-run-a-marathon/article2091748/

July 11 to 16 then week off due to flu now back to running!

2011-07-24T21:43:00.004-04:00

Monday, July 11 = 5.15 K
Thursday, July 14 = 5.15 K
Saturday, July 16 = 15.45 K + 1.89 K (scratched back and somehow Garmin watch had to be reset) + 5.15 K

Started to feel tired and light-headed Saturday (July 16) evening. Nothing out of the unusual since I the LSD began at 7:30 AM -- forgot the cap (!). Wasn't that hot as the next day was hot and humid. Ended up for the next 6 days living in bed (16 to 18 hour days in bed sleeping). Visited the doctor 3 times. My buddy, Bud, took good care of me -- or was he wanting me to get well so he could take me on walks??

First run this morning 5.15 K. Still didn't feel 100% but I'm addicted to running. Went to the local Running Room store to use my Goupon -- paid $25 for the $50 coupon. Thought it would have been forfeited but glad I could go. Bought 2 packs of socks (3 each).

YTD = 880.3 K (would have reached 900 K had it not been for the flu.

Missed the 20-minute Running Room Challenge. Totally forgot about that but that's what happens if all I want to do is sleep. Good thing Acura 10-Miler race is moved until next month - would have had to miss that as well.

Glad to be back running!

Week in Review - 4 runs :-)

2011-07-10T22:32:00.002-04:00

Hope this week will be a routine for the rest of the summer - 4 days of running :-)

Monday = 5 K run + 0.15 K walk
Wednesday = 5 K run + 0.15 K walk
Friday = 5 K run + 0.15 K walk
Saturday = 20 K run + 0.60 K walk
Total = 36.05 K
YTD = 842.4 K

For Saturday LSD, started run at 9:30 AM :-| Opted for yesterday as today was correctly forecasted to be hot and humid. Ran east on Queen Street East (in mostly shade) and then couldn't resist the Ashbridge's Bay and Woodbine Park. There was a Sick Kids beach volleyball tournament.

Week in Review - over 800 K :-)

2011-07-02T22:09:00.002-04:00

Same running days as last week:

Monday = 5.00 K run, 0.15 K walk
Friday = 5.00 K run, 0.15 K walk
Saturday = 20.00 K run, 0.60 K walk

Total = 30.80 K
YTD = 806.34 K

Ran east on Bloor/Danforth past Woodbine and then back. Cloudy for first half and then the sun came out. Not bad as the humidity and smog didn't arrive until the afternoon (and even that wasn't bad).

Week in Review

2011-06-25T21:51:00.002-04:00

Monday = 5.00 K run, 0.15 K walk
Friday = 5.00 K run, 0.15 K walk
Saturday = 20.00 K run, 0.60 K walk

Total = 30.80 K
YTD = 775.54 K

Great running weather -- cloudy and not humid, nice breeze. Ran on the Martin Goodman Trail to the Humber River Bridge and then back. Saw a former grade 12 student, Jonathan (okay, he saw me). He was heading to the Centre Island for the Dragon Boat race. Today was also the City Chase, where teams of 2 work together to find key point locations.

Week in Review = 28.8 K

2011-06-19T07:23:00.003-04:00

Week in Review:

* June 14 -- 1.55 K with Bud and June 15 -- 1.50 K with Bud
Left work late so couldn't get in a run. Went home and both Bud and I got exercise.

* June 17 -- 5.15 K
Got in 5.15 K after work. Bit humid and definitely summer weather!

* June 18 -- 20.60 K LSD
Yesterday morning (7:30 AM) got in run. Thrilled it was early morning when I woke up! Ran west on the Martin Goodman Trail, past the Humber River Bridge and then back. My motivation was to drop by the Metro and purchase the 473 mL Pomogrante juice -- delicious (but expensive over time).

Week = 28.80 K
YTD = 744.74 K

Signed up for the Toronto Marathon this week for $70.00. $6.00 for bus transportation. Also, the race director has sent me an extra finisher's medal, I will pay for postage. This medal will provide great motivation when I hang it up in my office -- students will see it and ask questions!

2 weeknight runs with Bud; 25.75 K LSD

2011-06-12T17:17:00.002-04:00

Got out of work later than hoped on Wednesday and Thursday so opted to go home and run 1.57 K and 1.51 K respectively with Bud. No complaints from him!

This morning, did 5.00 K Run + 0.15 K walk (X5) = 25.75 K. Ran past the St. Lawrence Market, where Woofstock is happening today and yesterday. Made my way on the Martin Goodman Trail and then south on Cherry Road, past Tommy Thompson Park, through Asbridges Bay Park, Woodbine Beach, and then back home. Fortunately, no humidity as it would have made it tougher. Felt tired at the beginning of the run and ran slowly today. Lots of runners on the boardwalk.

Took Bud to Woofstock yesterday and today. He got to sniff hundreds of dogs. Great to see dogs of all sizes and breeds. Saw 2 chows yesterday and 1 today. Bought Bud a chow leg that he can chew on -- will provide him with many hours of work. There were more dogs this afternoon -- perhaps since the forecast was thunderstorms for yesterday afternoon, which never occurred. Brought some free samples home!

YTD = 715.94 K

5.15 K -- summer is here :-|

2011-06-07T22:12:00.001-04:00

Hot and humid today. Was able to leave work at 4:15 PM. Rather than get stuck in traffic, I drove on the 404 while it was still good. Got in my 5 K run near the Botanical Gardens -- in the trails. Not as hot and humid but there was hills -- not that bad!

YTD = 687.1 K

This weekend is Woofstock. Taking Bud to see hundreds of dogs!

Thursday 5.15 K; Sunday 20.60 K

2011-06-05T14:14:00.003-04:00

This past Thursday, I set the Garmin for 5.00 K run and 0.15 K rest. I think this is what I'm going to use from now on as it'll get in an extra 1 K per weekday run.

This morning, the sun was blazing. Fortunately, there was a breeze at times and it was cool. But the sun :-| I'll be peeling skin soon :-( Started the run at about 9:15 AM. While on the Martin Goodman Trail, saw the bikers on the Gardner Expressway for their annual heart and stroke charity event.

This week = 30.76 K
YTD = 681.96 K

5.01 K

2011-05-31T22:05:00.002-04:00

Tonight is the last evening of night school. I got in a 30 minute run = 5.01 K. Glad to get in some speed :-) Today was humid -- 35C, I believe (although forecasted 41C). Fortunately, school was air-conditioned. I know it's awful right now as Bud is panting in the background :-| YTD = 656.2 K.

30:1 (x5) LSD

2011-05-29T18:01:00.002-04:00

LSD was supposed to be yesterday but I woke up late. This morning, ditto. Woke up late. Actually, heard rain in the early morning :-( Fortunately, but the time the run began (10:30 AM), it was cloudy and the rain stayed away throughout the run. Didn't really feel like running but "forced" myself to, thanks to the 2011 K Challenge I've set for this year. Opted to run west on Bloor Street, south on Dufferin, through the CNE, and then west on the Martin Goodman Trail to the Humber River Bridge, and then back home. Happily, I adjusted the 30:1 (x4) to 30:1 (x5) and spent the final 30 minutes running at 6:00/K. Overall, got in 21.44 K :-) Weather was good (Ottawa Marathon this morning!) as the sun made its appearance in the final stages -- and no rain today.

Took Bud to the Kensington Market "Pedestrian Sunday" (last Sunday of the month). He got to see some of his friends. In a few weeks, it's Woofstock at the St. Lawrence Market and he'll enjoy seeing hundreds of dogs.

30:1 After Work

2011-05-25T21:27:00.003-04:00

Got in 4.21 K in the Mount Pleasant area after work today. As always, nice area! Need to "force" myself to 2 weekday runs.

Still eager for the 8x10 photo I ordered for the Toronto Marathon to arrive.

YTD = 629.8 K

Victoria Day 30:1 (x2)

2011-05-23T12:20:00.003-04:00

Got in 4.02 K this morning in my home community. Started with overcast and then an abrupt heavy rain and then sun again. Fire works last night and Bud was scratching the door and scared -- had to sleep on the floor beside me yesterday. Who's guarding who??

YTD = 625.55 K

30:1 (x5) LSD

2011-05-21T19:07:00.002-04:00

Wow -- summer has arrived. Hot and humid this morning. Started run just after 8 AM and was sweating throughout -- had to keep wipping my glasses :-| What a difference from last Sunday's marathon. Makes last week's weather look amazing. Ran on Ashbridges Bay -- part of the route of the Midsummer Night's 30 K Run in mid-August. Today = 20.69 K
This week = 23.25 K
YTD = 621.5 K

Toronto Marathon Photos, My Marathon Wall, and Thinking Ahead...

2011-05-20T21:12:00.003-04:00

The Toronto Marathon photos are now posted on-line. I had 21 photos taken of me and selected one of them at the Castle Loma to purchase. Always expensive (around $30 for an 8x10 photo -- but a must for me!

I hung up the finisher's medal, bib, Bud with medal photo, and empty frames for the purchased photo and finisher's certificate. Have now completed 6 marathons as a runner:

Next "A" race is the Toronto Waterfront Marathon on October 16. Three weeks later is the Hamilton Marathon - it's a different route than when I walked it several years ago. Giving serious consideration to run 2 fall marathons.

2011-05-20T21:10:00.003-04:00

Wanted to run yesterday after work but forgot my running shoes (!). Got home and took Bud on a 1.25 K slow run. Today, Bud ran 1.31 K with me. I prefer running alone as the dog abruptly stops to pee. Got to 600 K today!! The legs feel good now :-)

YTD = 600.8 K

Race Report - Toronto Marathon

2011-05-15T19:15:00.003-04:00

Race Report

Had some difficulty getting to sleep last night - but awoke in time to eat my Vector cereal and take Bud on an early morning walk. Wore last year's marathon tech shirt, running shorts, with sweater and pants to keep warm until the race. Due to the rain (fortunately it was light rain throughout the race!), wore a cap and took a couple of kleenex. Opted to leave the gloves at home since it was 10C.

Left the house and walked to Yonge and College for the shuttle bus. I think it was a good idea that the volunteers were only allowing half marathoners to board the shuttle since their race started at 8 AM. Fifteen minutes passed by and then the marathoners could board. I would have preferred the driver to go north on Yonge so we could see the route but he chose to go on the DVP instead. To let the time go by, I took along a couple of newspapers to read while waiting in the City Hall.

With 9 AM approaching, I did a brief stretch of the legs and a light jog just to get warmed up. There was a starting corral system and seeded myself between the 4:00 and 4:30 area.

Always amazing to run south on Yonge Street! I stopped at each of the water stations and walked briefly. The first station was located after Hoggs Hollow -- I did run on this hill twice during training -- during the March Break, the double mileage of training caused my left foot injury :-( Running up Hoggs Hollow was fine, with no issues. I enjoy running downhill but wonder what effect it has on the legs. At major intersections, there were 2 police officers stationed to stop traffic. South on Eglinton, we turned west on Chaplin Crescent, passing Upper Canada College and Bishop Strachan School. Once we reach Spadina Road, we went south, passing my deceased godmother's apartment, and then passing Castle Loma. Steep downhill! Making our way on Davenport, we reach the Rosedale Valley Road (a favourite!) and it was downhill -- I miss the amazing fall colours! Reaching Bayview Avenue, we turn west on King Street, making our way past St. Lawrence Market. Right after Yonge Street, we reach the 21.1 K mark, but there is no time clock so I have no idea how fast I ran the first half. Am getting tired and enjoy the downhill.

Now the full and half marathon diverge and we head south on York Street, making our way to Queen's Quay for flat surface running. The Martin Goodman Trail I have done endless time in training so I know the route well. West to the Humber River Bridge and then back. I love the numerous water stations and there are plenty in the 2nd half. At times, the wind is strong and that makes the running challenging. There is a hill and I power walk most of it. The 2nd half was not easy at all but I did my best to keep going. Once we arrive at York Street, it's 3 K north to the finish line -- uphill incline (!). It didn't last forever but there were brief walk breaks. The final K was particularly difficult and I did run the last 400 m or so with the turn to the finish line. Saw the time clock and it said 4:22 (oh, boy). My slowest marathon of the 6 I have run to date.

Place = 842 out of 1296
Gun Time = 4:22:28.7
Chip Time = 4:21:28.2
Pace = 6:14
Age Category = 88 out of 121
Gender Place = 593 out of 829
First 21.1 K = 2:01:35
Last 21.1 K = 2:20:55 (yeah, it was a struggle!)
First 30 K = 2:58:36 (an improvement over the ATB 30 K)
Last 12.2 K = 1:23:53

Overall, I am thrilled I finished my 6th marathon as a runner. Didn't get the opportunity for speed work since I was conservative after the left foot injury. The weather behaved as having light rain is not bad -- sure is better than it being sunny and humid. I overhead one man say this weather is better than the winter training -- so true. During the race, I picked up 3 TTC tokens from the ground -- somehow I only took home 2 tokens -- lost 1 myself. With the light rain, the number of spectators were not great. Also, with the Mississauga Marathon on the same day as the Toronto Marathon, the number of racers were down for both races. First year I have done the Mississauga race -- if they are 2 weeks apart next year, I could run the Mississauga half marathon -- excellent downhill route. I do like both races since they cater to the "everyday" runner -- rather than the elites.

The finisher medal:

Bud posing with the finisher's medal -- he allowed me to take 7 photos of him wearing it -- trick is to take it when he's tired (e.g., after a nap):

Expo

2011-05-14T14:22:00.006-04:00

Arrived at the Expo after work -- took 1.5 hours from Richmond Hill. Opted to drive south on Yonge Street from work. Expo was at the CNE right beside the Direct Energy Building. I found the expo smaller than last year. Line up for bib pickup for the half marathon was long -- initially I lined up with everyone else; fortunately, I asked someone and they pointed me in the right direction for the much shorter line-up for the marathon. One of the volunteers got "yelled" at since she hoarded tech shirts of varying sizes and gender -- to speed up bib pickup.

I went through the expo 3 times as I always enjoy the shopping. Bought nothing, though. Only thing I enjoyed was the iRun 42.2 K buttons -- took 3 of them.

Love the tech shirt as it's similar to last year. Different tech shirts for males and females.

Time chip is behind the bib:

And here's the wonderful race route, which is mainly downhill (except for Hoggs Hollow and the northern trek on University Ave at the end -- remember last year when I was walking and then running slowly -- struggling to the end. Not easy. Love the race -- but will miss Mississauga Marathon which is on the same day this year.

Last Run until Marathon

2011-05-14T14:13:00.001-04:00

Final run before the Toronto Marathon. 4.35 K after work -- Wednesday -- was quite humid but sunny. YTD = 556.1 K. Wanted more mileage but the leg injury kept me conservative so I can make it to the start line without injury. Will aim for similar time as last year's marathons -- about 4 H 10 M. One day, I'll reach 4 H or just under...

Week in Review

2011-05-07T19:33:00.003-04:00

Two runs this week, the final week before the Toronto Marathon.

Thursday after work -- 4.24 K. Sunny and spring-like weather. Always great to get a run after work as it clears the mind. No issues with the left foot.

Today -- 21.76 K. Last LSD before next week's full marathon. Lots of runners on the Martin Goodman Trail. Started out in the sun and then it got cloudy -- no complaints as it's easier to run with clouds. 16C. For the last 30 minutes, I ran at an average pace of 5:59 -- which will be my only speed run. Still playing it conservative as the left foot continues to be a non-issue.

This week = 26.00 K
YTD = 551.73 K

Tapering...24 K LSD

2011-05-01T13:18:00.002-04:00

2 weeks of tapering before the Toronto Marathon on Sunday, May 15th. Today is the first day of May. Got in 24 K this morning. Enjoy the run down the Rosedale Valley -- wanted to see what it looked like in the spring -- definitely enjoy the fall colours. Then ran in the Lower Don Valley Trail. Soaked the feet in cold water when I got home just in case...Past week no issues with the left foot.

Today was the Sporting Life 10 K. Opted not to run the race due to the high registration cost. Want to eventually only sign up for longer-distance races. During the latter part of today's run, saw 2 people wearing the new tech shirts for the Sporting Life -- nice blue shirt!

Two weeks from now I will be posting a photo of the finisher's medal from the full marathon (and with Bud wearing it!). Very excited...

YTD = 525.7 K

4.01 K this evening

2011-04-28T21:31:00.003-04:00

Tonight's run after work marked 500 K :-) Taken a bit longer than last year but better late than never. 4.01 K. YTD = 501.7 K. Looking forward to LSD this week -- 24 K (tapper).

32 K LSD

2011-04-23T19:37:00.002-04:00

Got in my 32 K LSD today :-) As I was sleeping, I heard the rain. Fortunately, when I began my run at 11 AM, the sun started to come out. Don't ask...slept in AGAIN (!) and took Bud on his morning walk before my run. Ran west on the Martin Goodman Trail west of the Humber River Bridge and the east to Cherry Street, then south close to Tommy Thompson Park -- had to make a turn as there was a muddy puddle that I couldn't seem to get across. Fortunately, no issues with the left foot :-) If the pattern continues, tomorrow the foot will be very sore. I already put both feet in cold water for several minutes. Will also put the droplets on the leg/foot -- doing it 3X a day. What can I say about the weather -- wore the toque for the first K and then wow -- it got humid. Stopped off at the Shopper's Drug Mart to buy Gatorade. 3 weeks until the Toronto Marathon.

Yesterday, as I was coming home from work, opted to head north on the Rosedale Valley to see what it looked like in the spring. There's a sidewalk so I should run south on it in the upcoming weeks before the big race.

YTD = 497.7 K

4.01 K after work; left foot OK

2011-04-20T21:45:00.002-04:00

Been a long week so far -- one more day to go until the long, long weekend :-) Did a 30 minute run after work, 4.01 K, in the school neighbourhood. Fortunately, no issues with the left foot. Tempted to make an appointment to see the physiotherapist as I cannot afford to have the left foot "ache" after each LSD -- and then to need 3 days off from running for the "aches" to go away. Cold weather today...

YTD = 465.7 K

Fauja Singh turned 100 years old on April 1st

2011-04-16T20:24:00.002-04:00

My hero turned 100 years old on April 1st. Need to get the photo taken with him a few years ago enlarged.

found this photo on the Internet when Singh ran the Toronto Waterfront half-marathon in 2004.

28.23 K in the rain

2011-04-16T19:38:00.003-04:00

LSD this morning -- woke up at 11:30 AM (!) -- don't ask...must be exhausted from work??? Anyways, it rained throughout the run and stopped in the final 30 minutes. Soaked and cold. Wore a toque to keep the head dry and warm. Mistake -- should have worn mittens -- right hand was numb. Was trembling when got home -- difficult to get out of the wet clothes. Hope I don't get a cold from all this. So this is what is meant by building character? Anyways, great run north on Yonge Street until York Mills Rd and then south, east on Bloor and then back home. Wanted to run up Hoggs Hollow -- no issues! Could feel the left foot with 1.5 hours left but got through the run without pain. The left foot did accidently step in a pothole (aargh!!!). 28.23 K run. Next week, I'll up it to 32 K (maximum mileage). 4 weeks until the Toronto Marathon! Just applied droplets to the left foot.
YTD = 461.7 K

Left foot not fully healed; 30 min run today

2011-04-13T21:36:00.002-04:00

After Saturday's LSD, the "pain" could be felt again in the left foot :-| Been applying the droplet medication. Did a 30 minute run after work and no issues :-) 4.15 K.

LSD 30:1 (X6) and Thursday's run

2011-04-09T19:13:00.002-04:00

Pleased to report I got in 3 runs this past week. Wednesday's run has already been reported. Thursday's run was 4.29 K after work, same route as the day before. Today got in 25.20 K running in the Martin Goodman Trail, east to and past the Humber River and back. I dropped by the Postage Stamp Show at the CNE, with free admission. Got some stamps from 3 decades ago at face value minus 10% along with some first day covers. Lastly, bought a Canadian stamp catalogue from the year 2008 for $5 (regular price $42.95).

YTD = 429.33 K

Yesterday's Class 4.18 K

2011-04-07T11:14:00.002-04:00

Run after work yesterday :-) Always must "force" myself to run on the weekdays (so busy...). Ran in the neighbourhood after work. Nice weather as well. 4.18 K. Sooooooo close to 400 K. Way behind goal of 2011 K for the year but major goal is to run without injury before, during, and after the Toronto Marathon. YTD = 399.84 K.

Been running with my new shoes and no issues.

Article: Running Won't Kill Your Knees

2011-04-02T20:52:00.004-04:00

JHarbeck posting the following article on the Running Room forum:

http://www.npr.org/2011/03/28/134861448/put-those-shoes-on-running-wont-kill-your-knees?sc=emaf

Yes, it's true: Jogging, long thought to hurt knees with all that pounding and rattling around, may actually be beneficial for the complex and critical joint. There are caveats, though, especially for people who have suffered significant knee injury or are overweight. But for the most part, researchers say, jogging for your health seems like a good idea.

David Felson, a researcher and epidemiologist at Boston University School of Medicine, says past concern about jogging and knees centered on the continuous impact of the foot to the ground and suggestion that it caused degeneration of the knee and the onset of osteoarthritis. But when researchers actually studied the impact of running on knees, he says, that's not what they found.

"We know from many long-term studies that running doesn't appear to cause much damage to the knees," he says. "When we look at people with knee arthritis, we don't find much of a previous history of running, and when we look at runners and follow them over time, we don't find that their risk of developing osteoarthritis is any more than expected." Both types of studies agree, says Felson, that recreational running doesn't increase the risk of arthritis.

'Running Is Healthy For The Joint'

In one study, Swedish researchers found that exercise, including jogging, may even be beneficial. Felson describes how researchers took one group of people at risk of osteoarthritis and had them engage in exercise, including jogging. The other group didn't exercise. After imaging the joints of the participants in both study groups, they found that the biochemistry of cartilage actually appeared to improve in those participants who were running. Felson says that suggests that "running is actually healthy for the joint."
Jonathan Chang, an orthopedic surgeon in Alhambra, Calif., says that exercise appears to stimulate cartilage to repair to minor damage. It could be that the impact of body weight when the foot hits the ground increases production of certain proteins in the cartilage that make it stronger, he says. This is similar to the way exercise, in particular weight-bearing exercise like jogging, increases bone and muscle mass.

According to Nancy Lane, director of the UC Davis Center for Healthy Aging who specializes in rheumatology and diseases related to aging, scientists are now starting to understand that there is some loss of cartilage annually after a certain age. Some doctors think cartilage loss
begins after age 40.

But, according to Lane, "if you have a relatively normal knee and you're jogging five to six times a week at a moderate pace, then there's every reason to believe that your joints will remain healthy."

An Indicator Of Activity

That's great news for Paul and Lyra Rider, avid joggers who live in the Hollywood Hills in Los Angeles. Jogging on Mulholland Drive, they say, offers fantastic views — along with a relatively flat route. Paul, 46, jogs a seven- to eight-minute mile — not as fast as his younger days. Lyra jogs a bit slower. She enjoys the exercise, health benefits and simplicity of jogging. "You don't need lots of fancy equipment, and you just feel great when you're done," she says.

Lane did some of the very first studies of runners and knees while she was a resident at Stanford University.

"We wanted to answer the important question of whether, if you continued to run into your 50s and 60s and even 70s, you also ran the risk of damaging the knees," she says. The answer, she says: absolutely not. And there was an extra bonus: While enthusiasm for jogging seemed to diminish as people hit their mid-60s, Lane says they were still more inclined than the non-joggers to get out and exercise.
"They were active doing other activities, like walking, yoga, water aerobics," she says. "We found that as these people aged, not only did they feel better about themselves, but their quality of life was better and they tended to actually live longer" than the non-joggers.

So, the message for joggers like the Riders, who hope to be jogging all their lives, is a hearty two thumbs up.

A Few Caveats

Lane cautions that if you have suffered a knee injury, especially one that required surgery, running can actually increase your risk of knee arthritis. So can routinely running really fast — at a five- or six-minute-mile pace — or running in a marathon. Lane's best advice? Running in moderation, at an eight- to 10-minute mile pace, for about 40 minutes a day.
But if people are more than 20 pounds overweight, Lane says they shouldn't start off with an intense running regimen.

"I have them walk and walk until they're to a point where I think their body mass is reduced enough that it won't traumatize their joints," she says. Otherwise, significantly overweight joggers run the risk of that extra weight stressing the knee to the point of inflammation, the formation of bony spurs and accelerated cartilage loss.

Week in Review

2011-04-02T15:42:00.003-04:00

Thrilled to report 3 runs this week!

Wednesday -- Was in Newmarket for a meeting. We got out at 3:15 PM (yeah!) and that meant time for running :-) Ran in Markham with a running trail -- great stress-reliever. Spring is definitely here. 4.08 K

Friday -- Left work with sunlight as I wanted to get in a 30 minute run. Glad I did as the weather was spring-like. Ran in Richmond Hill in a running trail -- but a tad hilly for me :-| 4.05 K

Today -- woke up early in the morning and ran on the Martin Goodman Trail -- east to Humber Bridge River and back home. No issues with the left foot :-) Continue to apply the droplets to the lower leg/upper foot. 20.40 K

6 weeks until the Toronto Marathon! Lots of runners "out there" this morning.

YTD = 395.7 K

Around the Bay 30 K Race Report!

2011-03-27T20:36:00.001-04:00

Bib Pick-Up
Left work on Friday immediately and made the trek to Hamilton. The drive took 2.5 hours :-| With an accident on Highway 401 and Kipling, 3 lanes were blocked, I took city streets which was actually quite good. Traffic was slow on the QEW in Mississauga and Oakville.

Great that the race expo now closes at 7 PM. In the past, I would always get there at about 6 PM and had to rush to pick up bib, tech shirt, and time chip, without the opportunity to view the booths. Interesting, there wasn't much at the expo so I didn't buy anything. Walked twice to see each booth. Near the bib pick-up was a booth from McMaster University, conducting a respiratory illness survey. I completed the quick survey and was given a swab and tube of liquid -- to be mailed back if a cold develops -- I've read about the increase in developing a cold after long distance running. Hopefully I don't develop a cold so I can keep the $1.25 stamp. The doctor provided a complimentary hand sanitizer for my participation.

The drive back home was uneventful and rather quick :-)

Sunday Race Day!

It has been a busy week at work. I guess this is a blessing in disguise as I did not have any weekday run. The plan was Wednesday but there was about 5 cm of snow (!).

Left the house close to 8 AM -- wanted to leave earlier but had to comb Bud's coat as he's shedding due to the spring arriving. The drive to Hamilton was great as it's Sunday morning. Arrived in Hamilton at about 8:50 AM and spent about 10 minutes finding a parking spot. Good thing this year I read the brochure and got off on Main Street East as I found municipal parking for $4.00 :-)

As I didn't want to make the mistake once again of running in the wrong race, I checked runners' bib to ensure it said "30 K" on it. Although it was about -5C at the start (didn't feel like it), it was sunny -- couldn't ask for more!

I must admit the scenery for the first half wasn't interesting as it was old residential areas. It was organized with police positioned at major intersections. I had to watch for pylons as well as nasty potholes. Water stations were organized every 4 K or so.

- Tin Pan Alley -- the senior citizens are always there

- Life Bridge at 15 K -- the metal not good on the feet

- Stan "We Will Rock You" -- always nice to give him a high-five -- another regular who makes this race special

- Spring Garden Valley Hill -- 450 m, 18% grade -- walked it as there was no way I was going to risk damaging my left foot -- not to mention I was tired so I couldn't run it even if I wanted to

- Mr. and Mrs. Grim Reaper -- always a pleasure to high five!

- Very careful running into Copps Coliseum this year -- no way I wanted a repeat from last year

The first half was quite flat. From 15 K to 25 K, there were rolling hills -- love the downhill, sometimes walked the uphills. After the terrible hill at 25 K, it was downhill decline, but I had to take 15 second walk breaks as needed. With 2 K remaining, I did my best to run it through. Gave a "push" with 50 m left inside the Coliseum.

This year's time is 22 minutes slower than last year. Not an issue as I am thrilled I completed the 30 K considering the injury sustained during the March Break. Toronto Marathon is around the corner :-)

Start Time = 9:32:11
10 K = 1:00:41
15 K = 1:32:10
20 K = 2:04:26
Gun Time = 3:15:11.1
Chip Time = 3:13:00.2
Gender Place = 2283/2963
Category Place = 329/412
Overall = 3901/5878

YTD = 367.1 K

20 K LSD :-)

2011-03-20T16:52:00.003-04:00

After the 1.05 K run with Bud on Friday, I wanted to take the doctor's advice and give it a shot this weekend at 1/2 what I did last Monday. I've been applying the drops to my foot and do notice its positive effect as when I walk, I don't feel any pain or tenderness.

Wore my new orthodics for the LSD today -- forgot to change -- fortunately, no issues. I would have "blamed" the injury on the new orthodics this past week but I was wearing the old orthodics.

Got in 20 K without much difficulty. I kept "worrying" about the left foot and the pain came at 13 K. I stretched the foot frontwards, backwards, and sideways and that helped. Thrilled I was able to run 20 K -- next Sunday's Around the Bay 30 K run seems like a reality. I will continue to apply the droplets 3X a day, do a 30 minute run on Wednesday, and that should set me up for next Sunday's 30 K race.

Afterwards, took Bud to the local PetValu and got him his birthday present. I bought some dog biscuits but it's the Large Marrow made out of cow that he really wanted -- he was licking it at the petstore so I got him one. That will keep him busy for hours.

Injured...March Break

2011-03-18T20:54:00.004-04:00

What was I thinking last Monday running 32 K??? Yesterday, visited the sports medicine doctor who prescribed me Pennsaid 1.5% Diclofenac Sod 1.5% 60 mL. Very fortunate to get a same-day appointment as he reported nothing fractured -- tibialis anterior tendinopathy

Ran 1.05 K with Bud. Everything went well :-) Need to be conservative...but the 30 K ATB is just over a week's away.

Interesting...have been training for full marathons for 3 years now...and 3 spring visits to the sports medicine doctor. The fall training goes well.

32 K LSD on Pi Day!

2011-03-14T20:36:00.004-04:00

Today is Pi Day. March 14 or 3.14. Pleasantly surprised the Toronto Star featured an article on page A1 at the bottom as well as on page A2 :-)

32 K LSD today. Planned to leave the house at 9 AM but was shocked (!) to learn my Garmin was "low battery". Must have forgotten to turn it off after yesterday's 1.05 K run with Bud. Let the battery charge for an hour (got some organizing done) and then was out of the house by 10:15 AM. Weather began as -5C and warmed up to 6C at the end of the 4 hour run. Ran north on Yonge Street until Steeles and then back home. Was thrilled to have run up Hogg's Hollow! This was after there was some uphill runs -- e.g., north of York Mills to highway 401. With 4 K remaining, I had to walk when it was uphill. Next time, I'm going to run the 32 K along the Martin Goodman Trail. My legs are still sore!

On March Break so hope to get in runs this week as ATB 30 K and the Toronto Marathon are not that far away.

YTD = 316.08 K

getting ready for LSD

2011-03-12T11:04:00.002-05:00

Yesterday stayed a few extra hours at work to organize the mass amounts of paper -- not done yet, seems never done, as this is an on-going to clear paper and organize. Actually, stayed almost 3 hours on Thursday as well. So 5 hours at it.

After work, Bud and I ran 1.00 K. This morning, we got in 1.05 K.

YTD = 283.0 K

Looking forward to LSD tomorrow. Want to get in 32 K -- north and then south on Yonge Street. Marathon is 2 months away ...

2011-03-10T21:37:00.003-05:00

No runs this week since Chilly half marathon. Been raining yesterday and today. Got in 1.05 K after work with Bud (no rain at the time). Next week is March Break so I'm looking forward to lots of running :-) The little man is going to be happy I'm home!

YTD = 280.98 K

Chilly Half Marathon

2011-03-06T15:47:00.011-05:00

Drove after work Friday to pick up bib and tech shirt. As usual, it took over 1.5 hours.

3 cm of snow fell over night. Driving conditions on the highway was not good but also not bad. Fortunately, traffic was at a minimal on Sunday morning.

I should have read the map closer. I lined up with the 5 K and actually did the 5 K race. My chip time is 29:28.7 (gun time 30:20.4), placing me 16/21 in age category and 127/189 in gender category.

At the 4 K mark of the half marathon, I entered it. That would mean I would not get an official time and I would run 22 K instead. Good thing this race wasn't my "A" race as I would have been very upset and disappointed at the same time. I made the best of the situation and raced it to prepare for the ATB 30 K in 3 weeks.

The roads were slushy. Still can't believe what I did! I only figured it out when there was a turnaround at the 2.5 K mark. Oh well...live and learn.

I think I had a strong race, considering the weather conditions. Since I left my Garmin at home, I have to estimate my finish time. I crossed the finish line at 2:21 for 22 K. Subtract 6 minutes that leaves me at 2:15. Subtract 29 minutes from that leaves me at 1:46. Hmmm... something's wrong. I will never know how long it took. As I said, live and learn.

Banana, orange juice, and chilli at the finish line.

And my favourite pictures:

Week in Review

2011-03-06T15:42:00.003-05:00

March 2: 4.27 K [after work]

March 4: 1.00 K [with Bud!]

March 5: 1.15 K [with Bud]

Snowy Weekend

2011-02-27T16:34:00.002-05:00

Yesterday

Ran 1.01 K with Bud.

Today

Snowed last night. This morning, a few centimentres of snow on the ground. Since the temperature was above zero, it started to melt. Either the sidewalks were clear or slushy. Ran east on the Danforth past Victoria Park and then back home. 3 hours today. 24.42 K.

This week = 30.73 K
YTD = 251.2 K (12.5% of 2011 K goal)

Next Sunday is the Chilly half marathon. Hopefully we'll get better weather than today.

There's a promotion to sign up for the Acura 10 miler in July for $30. The special begins at noon on March 1 and last for 24 hours. If I remember, I'll sign up.

yesterday w/ Bud

2011-02-25T16:56:00.002-05:00

Ran 1.02 K after work with Bud. It's nice to watch him run -- seems like speed walking for him!!

Tuesday, March 1st is World Math Day :-)

30:1 (X1) after work :-)

2011-02-23T21:10:00.002-05:00

Spring is definitely around the corner as I get to see the sun when I leave the house for work. Today I actually saw the sun while leaving work :-) Yeah!! Filled up the 1/2 full tank of gas for the car as price going up 3.8 cents per litre (!) due to situation in Libya. Got in a 30 minute run after work -- sidewalks dry :-) 4.28 K this evening. YTD = 224.76 K

Week in Review

2011-02-20T20:45:00.004-05:00

Feb 16 -- 1.01 K after work with Bud

Feb 17 -- 1.05 K after work with Bud

Feb 19 -- 1.02 K with Bud

Feb 20 -- 24.79 K beginning at 11 AM -- woke up late (!). Very warm temperatures of 9C on Thursday this past week resulted in much of the snow melted. During today's 3H run, ran in the beaches. Opted for an additional 30 minutes since the ATB 30K is not far away :-|

This week = 27.87 K
YTD = 220.48 K (9.97% of 2011 K goal)

2 Runs this Week

2011-02-13T19:58:00.003-05:00

Battled from light-headedness -- never like the feeling when I turn my head. Coped by sleeping at 8 PM and awoke at 6 PM to get to work. I thank my canine, Bud, who served as my "nurse" :-) Didn't miss work as I could go. Perhaps the issue is I switched computers and couldn't get the Internet to work so couldn't call in sick (!) -- so I cancelled that plan and went with Roger's Rocket. They don't have infinite access so I'm on the $35/month plan for 1 GB. Hope I don't go over!

Got in 2 runs -- yesterday and today.

* Saturday, February 12
4.08 K after "work". Was at York University helping out as an interviewer to the candidates to the B.Ed. programme. Lots of fun to meet the young blood of the future!

* Sunday, February 13
20.40 K this morning. Chose the route of north on Yonge Street until York Mills and then back home. Good training for the Toronto Marathon, which is only 3 months away! Spring is definitely around the corner as it's not dark when I drive to work in the morning :-)

Got an e-mail from the Midsummer Night's Run that I am now registered. Saved about $5 with mail registration :-)

Now have 3 pairs of Brooks Adrenaline GTS 10 at discounted price. These shoes better work as well as the GTS 7.

Feeling better today. Better go to sleep early and take Contact C just in case the cold/flu (whatever I have) is not totally gone. Should have gotten the flu shot...

This week = 20.48 K
YTD = 192.6 K (9.58% of year goal)
Total time = 23:21:12 (Wow -- almost an entire day of running!!)

27.18 K last week

2011-02-10T16:58:00.002-05:00

Internet down...must use work computer.

2 runs last week -- 1.97 K using new orthodics and 25.21 K last Sunday. Sunday's run began with me tripping and falling to the ground while taking Bud for a walk. Neck did not enjoy the fall -- felt like whiplash :-( Neck still has some pain. Now I am under the weather and not running these past few days. Need to go home now and sleep it off again.

YTD = 168.1 K

Friday and Saturday

2011-01-29T21:57:00.002-05:00

Friday, January 28

- 4.51 K; got in run on day off as I am marking final examinations.

Saturday, January 29

- radio says today's weather not as cold as tomorrow; also didn't want to risk running in the snow...so today it was!
- nearly tripped while running on the sidewalk (!) Reminded me of the ATB 30 K last spring while making a sharp turn into Copps Collesium. I believe everything's okay (knock on wood!)
- 24.93 K; ran north on Yonge Street to York Mills and then back. Also ran into Mount Pleasant Cermetary -- saw the grave of William Lyon Mackenzie King!

YTD = 140.95 (7.01% of year 2011 goal)

Run; Orthodics; Running Shoes

2011-01-26T20:15:00.003-05:00

Day off from work as we're in examinations. Got in my run -- ran to my Orthodics appointment. Picked up my $450 pair of custom orthodics and got the gait and biomechanical analysis (for insurance reimbursement). Continued to wear the old orthodics and then finished off the 30 minute run. Began to "break" into the orthodics by walking home in them. Will continue to break into them... 4.59 K this afternoon!

Went to the local Running Room store and bought a pair of clearance sale shoes :-) Brooks Adrenaline GTS 10 on sale for $79.99 before taxes. Can't go wrong with that price!! Put an order for another pair.