Recovering well...

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Race Report - Scotiabank Toronto Waterfront Marathon

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

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

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

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

Here's my chip times:

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

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

Gender Place = 1041/1828
Category = 167/292

Overall Place = 1398/2919

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

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

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

The Good:

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

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

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

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

- Love the finisher's medal!


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


Not So Good:

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

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

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

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


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

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

Expo

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



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



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


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

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

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

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



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


And found thes Adidas ads on the Internet:



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

Last Run before the marathon

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

Speed Work 15:1 (x3)

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

1 week away...

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Last LSD before Marathon

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

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

Thinking of doing 20 K LSD this Saturday.

YTD = 1242.42 K

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

25.1 K LSD

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

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

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

YTD = 1229.08 K

Yesterday 15:1 (x3); Toronto Marathon

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

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

15:1 (x3)

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

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

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

Close to 36 K; Now to Tamper...

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

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

YTD = 1192.43 K

15:1 (x3)

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

LSD this Sunday!

15:1 (x3)

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