10:1 (x5)

Got in a second run this week (before the weekend LSD). Wow -- it was COLD!!! The wind was blowing in my face and I wish I had a scarf. I did not enjoy running into the wind and had to find narrower streets with houses that could block the wind. Running with the wind to my back was fine. Fortunately, the residential streets were plowed. Not the greatest conditions to run but the important thing is I ran :-) Today was a bit faster of a run: 6.42 K. YTD = 127.13 K

10:1 (x5) on a snowy day!

Got in 6.02 K before work this morning using 10:1 (x5). It was snowing but not much had come down yet. Forecasted 17 cm in Toronto. The schools in Halton board were closed. The soft white stuff made running fine. It's the slush and ice that worry me. Glad I got in the run today. YTD = 120.71 K.

Found a photo on the Internet of what it looked like in Toronto today:

Cold Video

Found the following video on www.runningmania.com forum. Nice to see familiar site of Toronto (Martin Goodman Trail). Am surprised (shocked?) to see the pathway cleared. If it's -30C windchill temperature, what is it at the lake?

http://ca.youtube.com/watch?v=yPanOXZm88w&eurl=http://www.shulgan.com/blog/2009/01/minus-30.html

Chinese New Year!

No running today as it's a rest day from yesterday's LSD. Today's Chinese New Year!

LSD 10:1 (x21)

LSD this morning in -14C and sunny weather. It didn't feel cold, though, while running. Sidewalks were dry and the YakTrax Pro stayed home. Went back to the Queen Street route to change the scenery. Quite a few runners and power walkers out there, in addition to people walking their dogs (lots of labs!). In my 16th interval, my Garmin lost its satellite and I had to restart the Garmin. I brought along Sharkies and a Powerade Gel; should have brought along a protein bar as well (forgot that). Only 1 instance of the left knee feeling the runner's knee "sensations" -- need to remember to stretch the leg. Surprisingly, the right foot continued to experience some light pain -- is this shin splint?? Never had this before. I'll need to monitor this.

Today's run = 26.94 K
YTD = 114.69 K

Thursday's 10:1 (x5)

Got in another run before work -- students are writing examinations so I could come in a bit later in the morning. Brought along my iPod so enjoyed the music, which helped the time go faster. Got in 6.49 K, for a YTD = 87.75 K. Nice run today! Looking forward to LSD on weekend.

Have finished reading a marathon training book and will post some of the highlights on the blog very soon.

Wednesday's 10:1 (x5)

Got in a 10:1 (x5) run before work [Wednesday] -- late start due to final examinations being written by high school students. It was a costly run as I got a $30.00 parking ticket for parking on the street which required a permit. Oops... Got in 6.17 K, for a YTD = 81.26 K. Nice run, no issues.

Highlights: Marathoning for Mortals by John Bingham & Jenny Hadfield

Developed a cold (!) -- fortunately above the neck :-)

A few days ago, I completed re-reading Marathoning for Mortals by John "The Penguin" Bingham and Coach Jenny Hadfield. Meeting "The Penguin" at the Toronto Waterfront expo a couple of years ago os definitely a highlight -- he's down-to-earth and gives courage to the non-elite athlete to run. The book is not as informative as Jeff Galloway's book, though.

- race is a celebration
- areas of body which hurt in the past can hurt in the future [aches --> injury]
- cooldown: stretch muscles when warm at the end
- marathon involves both physical and mental strength
- runner's knee: weak quadriceps muscles that fail to anchor the patella in place; avoid pain by building mileage gradually to strengthen quads, calves, and hamstrings muscles
- diet: 50-60% carbohydrates; 30% fat; 20% protein (repair, rebuild muscles)
- LSD: sport drinks; gel/bar + water [1 per hour]; 100-200 calories per hour; don't wait until hungry as too late (begin 30 minutes into run)
- in winter, lose 40% of body heat through exposed head
- dress 15 degrees warmer than current temperature
- break marathon into parts
- taper 3 weeks before marathon
- mile 20 is "The Wall" (like carrying a refrigerator to the finish line)
- recovery after race: 1 day per mile [marathon = month]
- one step at a time!

LSD Saturday -- 10:1 (x20)

My usual Sunday LSD tomorrow would be challenging with 5-10 cm snow coming tonight, so I opted for a Saturday LSD (had to change my dog's vet appointment to make way). The sidewalks and roads are mostly clear of snow, although some were frozen with ice. I conservatively opted to wear the YakTrax Pro but should have left them at home. It's cold outside -- something like -10C but feels like -17C?? I wore my new winter pants I bought from the RR back in the fall -- felt comfy and "uncold". I went my usual route along Bloor and Danforth and back. I took along Sharkies and a PowerGel -- no problems :-) This is important, especially during the marathon to get to the finish line. Also, no issues with the left knee -- going very slowly is important as I continue to build up the mileage in preparation for the half marathon Chilly; 30 K Around the Bay; and the 42.2. K in Mississauga. Got in 24.32 K this morning (my only run this week). Hope for weekday runs on Wednesday and Thursday and then on Sunday for LSD.

YTD = 75.09 K

LSD 10:1 (x16) = 21.55 K

Snowed last night. After creating the daily posting on the Running Room forum for today, I changed my mind from 10:1 (x5) to 10:1 (x10) and would up that if I felt okay to do it. Unlike the residential streets which still had snow, the big streets and sidewalks were practically cleared of snow -- yeah! It's been 3 weeks since doing an LSD so I wanted to monitor the left knee. Fortunately, no issues! I took my usual LSD route along Bloor/Danforth. It was more difficult than usual (due to snow places which I had to run on a light layering of snow or slush. Arrived home with shoes that need to be dried. Overall, a rewarding run!! Today's mileage = 21.55 K (wow -- a half marathon!!) for a YTD = 50.77 K. I'm now on a role and need to keep upping the mileage (but conservatively), using Jeff Galloway's advice.

Yesterday's 10:1 (x5)

Had 10:1 (x5) run after work yesterday. A slower than usual run (5.65 K) due to the snow and ice on the grounds. Very cold yesterday and my toes were not happy. I sneezed a few times this morning.

It isn't helping as I write this entry as lots of snow coming down. Supposed to have an LSD tomorrow morning -- going to be tough. I might resort with another 5 intervals (just to be on the safe side).

YTD = 29.22

Morning run at York University before a meeting (off from work today) -- got in 6.30 K. Cold but very rewarding on the lungs :-) Still snow and ice on the grounds. Was thrilled to have run around the university! BTW - university has been on strike for 2 months now with the TAs and part-time faculty wanting more job security. I do feel sorry for the students when they return with no reading week and having to cram everything in (i.e., finish 1st semester, exams, 2nd semesters, exams) with no time off.

Tonight we're getting 10-15 cm of snow in Toronto. Oh boy :-| The YakTrax Pro stay on my shoes!

YTD = 23.57 K

Book Highlights: Jeff Galloway's "Marathon You Can Do It!"

Jeff Galloway's Marathon: You an Do It! is an extremely informative book with lots of common sense tips. Here are the highlights I will need to remember as I train to RUN my first marathon.


PS: Cannot click on book to view inside as I got the picture from amazon.com

- rest is important for muscles to rebuild stronger than before; reduce # running days and increase mileage in the run days is better

- walks: most important to take in first mile BEFORE feeling fatigued - to ease fatigue, speed recovery, reduce injury

- do not run day before LSD

- eat a snack within 45 minutes of finishing LSD of about 200-250 calories, with 4:1 ratio of carbohyrdates to protein

- stay low to the ground; reduce stride (especially when tired near the end of race - DO NOT OVERSTRIDE!); maintain upright body posture by looking ahead; relaxed shoulders

- no stretching during run or immediately after run - best warmup: (1) walk; (2) jog; (3) get into pace

- keep heart rate at 70-80%

- after reaching finish line, walk for a mile

- for marathon time of 4:20, 3 runs during the week 10:1 (x5) and an LSD on Sunday (building up beyond 26.1 miles) - page 44

- in marathon, start 15 seconds per mile slower so can run 20 to 30 seconds per mile faster at the end

- at 12 to 15 miles, take a PowerGel or energy bar and consume with water, continue doing that until the end of the marathon to avoid drop in blood sugar level (BSL)

- when struggling, use distractions (e.g., see stop sign, water stop, etc. ahead), focus on person ahead, take a walk break

- until reaching 18 miles, can run long every week; then run long every 3rd week - see page 44 where mileage is increased 2 or 3 miles

- first sign of injury, take a day or 2 off; aches and pain come and go in training - if disappear after a day or 2, probably not an injury

10:1 (x5) Last Day of Holidays

Debated whether to have a run or another day of rest. Since tomorrow is back to work, I thought I better get a run in (but very slow). I wore the YakTrax on the shoes as well as the knee brace on the left knee. The run happened late morning and was 10:1 (x5) -- actually, it was 4 intervals increased by 1 after experiencing no "sensations" from the left knee :-) Total mileage today = 6.84 K. YTD = 17.27 K. Hope to have a couple of weekday runs as my LSD (back to normal!) on Sunday next week.

Another slow 10:1 (x4) on the snowy, wintery sidewalks of Toronto for a mileage of 5.44 K. Got a layer of the white stuff last night and that may be a blessing in disguise so I don't do an LSD to let the legs heal. I'll be wearing my knee brace for the next while on the left leg.

Afterwards, went to Shopper's Drug Mart and saw their protein bars on special. They have 20X the Optimum Points with $50+ purchase so I took advantage of that. Also, I went to Canadian Tire and bought a "fat analyzer bathroom scale" for $16.48 -- 70% off from the regular price of $54.99.

Hope to get in another 10:1 (x4) tomorrow before work begins again on Monday.

YTD = 10.43 K

10:1 (x4)

First run of the new year! Opted to run very slowly, with legs close to the ground and shorter strides (according to Jeff Galloway) as I experienced some runner's knee "sensations" of over a year ago on the left leg. I also wore my knee brace for extra support. I am thrilled that today's run went well -- I did feel the "sensations" a couple of times but that's it. I will continue to monitor this and will not hesitate to contact the sports medicine doctor if need be. So, as I inch towards running 1000 MILES this year, I covered 4.99 K. The weather is cold, with some snow on some parts of the road and sidewalks.

2009 Goals...

Major 2 goals: (1) Run 2 full marathons; (2) Stay injury-free.

In particular:

- Participant in the Running Room 1000 Miles Club – continue to train intelligently (e.g., not increase mileage more than 10% a week) – look at 3 weekly runs 10:1 (x5) and weekend LSD

- Strengthen legs as runner’s knee “sensations” came back on last run of 2008 year; see sports medicine doctor if sensations become a major concern (e.g., for physiotherapy) – knock on wood!

- focus on the new year will be running the full marathon – by building distance on LSD (for spring marathon) and speed (for fall marathon). Read:

o Marathon: You Can Do It! By Jeff Galloway
o Marathon and Half Marathon: The Beginner’s Guide by Marnie Caron
o Marathoning for Mortals by John Bingham and Jenny Hadfield

- fuelling during the LSD will be important to avoid hitting the wall in marathon – use of Power Gels; post-fuel (i.e., Protein bars)

- Registered for the following races:

o Sunday, March 1, 2009: Chilly Half Marathon
o Sunday, March 29, 2009: Around the Bay 30K (Bib #3359)
o Sunday, May 3, 2009: Sporting Life 10K
o Sunday, May 10, 2009: Mississauga Full Marathon
o Sunday, July 19, 2009: Toronto Nissan 10-Miler
o Sunday, September 27, 2009: Toronto Waterfront Full Marathon

- Thinking of registering in:

o 30K Midsummer Night’s Run
o Angus Glen Half Marathon

- set PB in 10K; 10-miler; half marathon; marathon

- at the Scotiabank Toronto Waterfront Marathon expo, purchase running poster for $20.00