10:1 (x3); Day before HBC 10K

Today's the official first day of my week off from work before teaching summer school. Woke up at 8:30 am (hey - that's the start of summer school!) and after taking Bud on his morning walk and feeding his tummy, I went on a short run, 10:1 (x3), in the cool/warm (in between!) weather -- 4.83 K, averaging 6:50/K. Remembered to wear the correct shoes but forgot the heart rate monitor.

Very pleased that I have 514.13 K for the first 6 months of the year, without injury. To put that in perspective, the distance from Toronto to Montreal is 504.43 K (I guess from City Hall to City Hall) using mapcrow.info.

After the short run, I headed to the HBC for bib pick-up. Last year, I picked up the registration package on-site but might as well be prepared this year. Folks on the Running Room forum reminded me of the early pick-up. Once I was inside the Bay, I found a sign that said the booth was in the lower level bedding area. Fortunately, only had to wait a minute and got everything shortly afterwards. The HBC 10K was one of my favourite races last year and I'm excited for tomorrow. I will post a photo of the finisher's medal tomorrow. In the mean time, here are a couple of photos of the personalized bib tech shirt. It takes a bit of time to appreciate the refreshing look of the shirt!

500K reached! 10:1 (x6)

I reached the 500K mark and am on track for 1000K by December 31st! Unfortunately, the way I reached it wasn't as stellar. I was at the 499.76K before today's run and reached the 500K wearing my old pair of running shoes I had to run back home to get the new pair with the orthodics in it -- that was important since the grounds were also wet from the rain earlier in the morning. I never thought I could catch up but with 30K weeks for about a few months, the 1000K by the end of the year is now a reality. Today's run = 9.54 K using 10:1 (x6); averaging 6:55 minutes/K; forgot heart rate monitor :-( Weather was overcast and humid (I'll take that over the 2 hours before of rain) Year to date total = 509.30K

Next run will be one of my favourite races from last year -- the HBC 10K, with complimentary admission to Ontario Place. Look forward to wearing the new design tech shirt and taking home the finisher's medal made by the Royal Canadian Mint! Can't wait...

Hot and humid today :- It actually was pouring rain up in Richmond Hill while I drove home. I wanted to get in a run in the evening and opted for 10:1 (x3). Ended up with 4.64 K, averaging 7.07 minutes/K, with average heart rate of 155 bpm.

Year to date = 499.76 K (so close to 500 K -- I'll get it in the next run!)

As an aside, so sad with 2 dogs dying from anti-freeze poisoning in High Park's unleased dog area. Someone put anti-freeze in bread and 2 dogs died and 4 have recovered and have been sent home. Sick people out there... http://www.thestar.com/News/GTA/article/447501

10:1 (x5)

Day off work today. Got in 10:1 (x5) for a total of 7.69K, averaging 7.09 minutes/K, with an average heart rate of 146 bpm. I am most pleased to report that I have now logged 495.12K in the year and will reach 500K on my next run (and the month of June hasn't ended yet!). Yeah!

10:1 (x12)

Was planning on doing my LSD on Sunday but with the weather forecasted as rain for Sunday morning, and this morning sunny, I had to take advantage of the weather. Third run in four days, but I didn't want to risk not having a long run this week if it rained tomorrow. The long run began at 7:30 am today (could have been earlier but hard to get out of bed!). Lots of runners, power walkers, and bicyclists on the Martin Goodman Trail. It was sunny but muggy -- sweating more than usual. I did take it conservatively since I didn't want to injury myself after the 2 runs a few days ago. Still, ran 19.12 K, for an average pace of 6:54 minutes/k (that's fast for me!), with average heart rate of 155 bpm. Ran west on the Humber River Bridge (this is a photo I downloaded from the Internet):



This past week got in 33.46 K. Total this year is 487.43 K. Next run will be on Tuesday (day off). Looking forward to the HBC 10K on Canada Day!

10:1 (x4)

With the weather forecast of run tomorrow afternoon, I opted for a run today. Got in 10:1 (x4) and was surprised with my average pacing of 6:38 min/K -- that's fast for me! It must be my legs not well-rested as I usually take a few days off between runs. Felt great, for a total of 6.64 K. My heart rate was a bit high, averaging 163 bpm. My route was around the neighbourhood. There was a very light rain at the start and then it stopped :-) I'm aiming for my long run on Saturday, but we'll see!

YTD = 468.31 K (slowly inching to 500 K by June 30th)

10:1 (x5)

Day off work due to exams. Got in 7.70K this morning, using 10:1 (x5), averaging 7.07 min/K pace; with average heart rate of 154 bpm. The run was around the neighbourhood, including a part of the Martin Goodman Trail. Nice weather -- about a cool 10C and sunny. Would love each day of the year to be like this! It's amazing that a 50 minute run is uneventful now -- couldn't say that last year!

YTD = 461.67K :-)

10:1 (x13)

Finally figured out the troubles with my Garmin. After recharging the battery and the first 10:1 having the watch go "nuts" at the end of the first 10 minute run, I thought of erasing the data for the last 3 months -- that worked! So, the watch couldn't store all the data I've had since I got the watch. Glad my Garmin isn't broken or defective. Need to remember to download the last month's data onto my computer.

Got out of bed at 5:30 am. Was tough falling asleep last night with the humidity. After walking and feeding Bud breakfast, was out on my long run at 6:25 am :-) Not many runners and walkers on the Martin Goodman Trail but I'm pleased to have gotten out there early since it was a bit humid (but nothing like last week!). I chose to run west past the Humber River Bridge this time for 10 minutes before heading back east. I upped my 10:1 to an additional interval as I build on increasing mileage conservatively. No marathon until next year, but I do want to up the mileage conservatively. As usual, started off slowly, averaging about 7:30 min/K and in the final few 10:1 s, I was averaging slighly less than 6:00 min/K. Run felt great. I remembered to wear the correct shoes, had the knee brace on, and brought along a Cliff bar and Gatorade and water. So great to arrive home slightly past 9 am.

Today's LSD = 19.81 K
This Week = 31.61 K
Year to Date = 453.97 K

I hope to reach the 500 K just before or on the HBC 10K run on Canada Day. I am on track to reach 1000K by December 31st :-) Next week, I hope to do 10:1 (x14) but that of course will depend on the weather. Humidity go away!!

My Manitoba colleagues on the RR forum are running the Manitoba Marathon this morning. I hope they did very well as they've trained long hours for today.

Rest until Wednesday -- my day off from work as we're in examinations. Hope to get a run early in the morning again.

Woke Up Late and Rain = No Run

Although I set the alarm, I turned it back off and woke up at 8:30 am. Must be very tired these days as the school year is ending and things are hectic -- even with Bud sleeping on (!) my pillow with me. He's very good not to disturb me when I'm sleeping but when he has enough, he'll lick me out of bed. I wish he licked me out of bed. Anyways, after walking him briefly and feeding him breakfast, got everything on to leave the house -- then it starts to rain. Aargh!! Turns out it lasted only shortly, with the rain not to appear again for the day. I checked the Weather Network online and will do my LSD tomorrow morning. I'm going to bed early tonight so I can get out of the house by 6:00 am (again, wishful intentions, will see what gets implemented). No rain in the forecast for tomorrow morning :-)

Stocked up on some Energy bars at Shopper's Drug Mart. Today is 20X the points. Also redeemed my rain check for Vector Energy Bars ($2.99 for 4 of them). I love the chocolate chip flavour. In the end, I had a total of 13 800 points, which is about $20.00 for future redemption. The plan was to go to Shopper's after my LSD today. Didn't work out so I had to make a separate trip...oh well, but worth it!

Almost going to bed!

10:1 (x4)

Cool and sunny day. Enjoyed a 10:1 (x4) after work. Once again, my Garmin had problems after a 10:1 as it will go right to the end of the workout and then record erroneous data. I have let the battery die off and will recharge tomorrow. I'll see what happens on the LSD this weekend. I thought I resetted the watch a few times, to no avail. I put down 6.0K for today (which is approximate). Year total is 434.16K. Looking forward to the weekend run!

10:1 (x4)

Been a busy week at work but was able to get out at 4:30 pm so I could have a run beginning at 6:25 pm. Not hot and humid like the weekend (thank goodness) but about 25C with a breeze near the lake. My workout stopped after 10:1 (x2), and although puzzled, I set the training for 10:1 (x2). The workout stopped after 10 minutes. I've reset the Garmin and will set in my next run if the watch works correctly again. Aargh! One other thing...first time I forgot (!) to wear my knee brace to control patellofemoral pain syndrome (PFPS) (i.e., runner's knee) -- glad it didn't come back :-) I've had to approximate my mileage for this run as 5.8 K. My mileage for the near is now 428.16K. Every kilometre gets me closer to 1000K for the year.

Watched a wonderful documentary called Runner's High http://www.runnershighfilm.com/pages/Store.html. It profiles 4 high school students from a tough neighbourhood in California who sign up for a programme to run a marathon in Los Angeles. The marathon, travel, and living arrangements are all paid for. The students must attend the workouts and must meet "check points" such as running 10K and half marathon. As an educator, I am very impressed with this programme since it gives inner-city youth something to commit with which can change the way they view life (well, that's what a marathon does!). I was so inspired with the movie that I thought of altering my training to run a marathon in September. I brought myself back to reality and will save that for next year. This year is about running half marathons, which I think is an amazing distance!

10:1 (x12), Hot and Humid

Hot and humid. Billboard, while running said 28C. Left the house at 7:20 am (although I had hoped for 6:30 am) and it felt hazy. The first hour of running was fine as weather was bearable. It was during the second half that I found the weather difficult, with the sun proudly shining. I had to put on some sunscreen; I did wear my hat. While on the Martin Goodman Trail, I didn't find many instances of cool breeze as the winds were non-existent. Lots of runners and power walkers out on the trail this morning. I continually drank water and Gatorade (stopped at the Shopper's Drug Mart at the end of the run to buy some more fluids). It was tough and in the future with similar weather conditions, I'll begin the run before 6:30 am.

The good news with today's run is I successfully completed 18.65K, for a total of 422.36K since January 1st this year. My heart rate was high, averaging 165 bpm. My pace was also higher than usual, at 7.05 minutes/K. My goal is to complete 500K by June 30th so I am on track to reach the 1000K by the end of the year. The new Brooks Adrenaline GTS 7 was great -- new shoes really make a difference.

After the run, I went to the local RR and bought another pair of Brooks Adrenaline GTS 7 at the clearance price of $99.99. Thank goodness for an additional 20% off with the Vectors coupon. I also bought some Cliff bars with the Vectors coupon.

Next week at work should be less hectic. Last week I was only able to get in 1 weekday run and 1 LSD on the weekend. I hope to go back to the usual 2 weekday runs and 1 LSD next week. Rest day until at least Monday!

10:1 (x4)

Yeah! I'm now over 400K for the year :-) Did 10:1 (x4) after work today. Started off slowly and then got into a good pace. Love the walk breaks! Cloudy and cool. Hot and humid weather this Friday...oh boy.

Today: 5.95K; 7.22 minutes/K
YTD: 403.71K

Hope to have another 10:1 (x4) either tomorrow or Friday (but the weather!) and then my long run on the weekend -- live for the long run on the weekends!!

10:1 (x12)

Arrived home too late on Friday for a 10:1 (x4). I looked at this as extra rest days in preparation for this morning's 10:1 (x12). Wore my new Brooks Adrenaline GTS7 running shoes bought at a discounted price with the 20% off Vectors coupon (having retired the old pair). I ordered another pair of this clearance shoes for the future. Might as well stock up on shoes that works for me. Who knows what GTS8 feels like.

Went back to the Martin Goodman Trail to the Humber River Bridge. I didn't want to run on last week's route because of the rain yesterday. Lots of runners and power walks. Also, the Gardiner and DVP were closed this morning for the Run for Heart fundraiser. Cool and cloudy this morning -- yesterday's humidity was swept away with the afternoon rain. Got in 17.92K today, averaging 7.22 minutes/K, and with 154 beats per minute (according to the heart rate monitor). My year to date total is 397.76K. I think I can run 1000K by December 31st. I need to keep training "smartly" to avoid injury. Changing to a new pair of shoes should help that goal. It does feel different with a new pair of shoes!

I must be obsessed with running. I had a dream yesterday morning that I saw some racers walking to the start line of the Toronto Marathon. I live minutes away from the start line. I didn't sign up for that race since I already ran the Scotiabank Toronto Waterfront half marathon and signed up for the Run Ajax half marathon. I felt sad not signing up but enjoyed the expo. I guess if someone analyzes this dream, they might suggest that I miss competing in this race. Not surprising since I walked the half marathon the last 2 years -- and love the finisher's medal. In reality, I might visit the expo since I recall it was quite good -- wasn't big but always enjoyable.

Next race is exactly 1 month away -- the HBC 10K (with the personalized bib number on the tech shirt and the cool finisher's medal). While passing by Ontario Place this morning, admission fee is $17.35 (something like that). Boy that is expensive! I'll be sure to go to Ontario Place after the run for the post food.