10:1 (x7)

Woke up disappointed to see snow on the ground -- not shocked or suprised since it snowed yesterday afternoon. I wanted to hit myself on the head for not choosing yesterday for my run. Fortunately, the disappointment was only temporary as the sidewalks were not covered with snow in the afternoon -- sidewalks were drying but not totally dry. So, at 4:30 pm, I commenced my run. I ran in my community as I didn't want to make it down to the Martin Goodman Trail knowing that the path would most likely still be snow covered (colder down there!). Great run and I enjoyed the scenery. I'm happy to have run 10.31K (7:28/K). No problem with the legs, thank goodness! I remembered to wear my heart rate monitor and averaged 159 bpm. I'll need to download the Garmin information to my computer soon. By the way, I learned this past week that Garmin has a new watch, http://www8.garmin.com/ces/forerunner/index.html. I like the wireless transfer of data from the watch to the computer. For now, I am happy with my Garmin 305 (although reading the numbers on the watch is challenging during a run).

I spent some time this morning signing up for races from the Canada Running Series www.canadarunningseries.com. Registration fees go up on January 29th and there is a discount of $10 for signing up for 3 races and $20 for 4 races. I wanted to take advantage of the 4 races but opted not to sign up for the Harry's Spring Run-Off due to the intense hills nor the Zoo Run for the same reason. I ended up signing up for 3 races: Sporting Life 10K (May 4); Nissan Toronto 10-Miler (July 13); and Scotiabank Toronto Waterfront 1/2 Marathon (September 28). There is still time to consider other races such as Mississauga half marathon (registration fee goes up again on February 6); HBC 10K (before March 31 to save $5).

I continue to read my collection of Runner's World magazines before sleeping. I'm reading the entire issues and putting sticky notes for rereading the articles in future. Here are some articles that resonated with me from the November 2007 issue:

• John Bingham's column: "Anyone willing to risk public failure in order to be a part of the running commnity - no matter what his or her pace per mile might be - was a runner." (quote from Dr. George Sheehan); "I am a runner because I say I am. And no one can tell me I'm not." (page 69)

• The Fats of Life (pp. 57-58): "Research now links the anti-inflammatory properties of omega-3s - which are also found in other fatty fish (besides salmon fillets) and plant-based foods like walnuts and flaxseed - to the releif of join pain associated with arthritis or exercise...for some people, vigorous exercise can trigger a narrowing of the airways, restricting airflow...whether by running or other forms of stress or 'injury,' our bodies are always producing inflammatory substances...omega-3s counter that production...all fish contain these forms of omega-3s, but salmon is the best source...a typical omega-3-fortified egg contains about 100 milligrams - a fraction of your daily need" (Institute of Medicine recommends 1.1 to 1.6 g of omega-3s per day).

• Q&A (p. 44): Question: "After a recent long run in mild temps, I was shivering and weak. What happened?" Answer: "It is possible you were experiencing the effects of hypothermia, or low core body temperature, which can include weakness or lethargy, shivering, lightheadednes or dizziness, and mild confusion. Hypothermia can develop even on moderatly cool days, especially in windy and wet weather. Runners are particularly susceptible in the late stages of a long run or race when your pace slows, the ability of muscles to generate heat diminishes, and your clothes become damp from sweating. Seek warm shelter, get into dry clothes, and drink warm fluids, which will help prevent more serious effects."

• "People do not decide to become extraordinary. They decide to accomplish extraordinary things." (Quote from Sir Edmund Hillary, p. 71).