First run since the half marathon. Went slowly 10:1 (x4), covering a distance of 5.21K. Great weather after work -- sunny and cool. Took a different route through Trinty Bellowoods Park. The weather says that the long weekend will be rain :-( I hope to have my LSD on Saturday and a short run on Monday (Victoria Day). Keeping my fingers the weather will cooperate.
YTD = 320.64K
Thursday, May 15, 2008
Wednesday, May 14, 2008
Photos of Mississauga Marathon
I received an e-mail this afternoon with a link to my photos at the Mississauga half marathon:
brightroom event photography
Haven't run since Sunday. If the weather cooperates tomorrow after work, I should have a 40 minute run, with an LSD of about 10K on Saturday or Sunday along the Martin Goodman Trail.
I've given some thought to my training and want to remain injury-free so I won't be too ambitious (e.g., train for a marathon this year). I have signed up for the half marathon at Scotiabank Toronto Waterfront in late September. I've also committed to the HBC 10K on Canada Day and the Nissan Ten-Miler in mid-July. I'm going to decide whether or not to sign up for the 15K Midsummer's Night Run in mid-August -- really interested in an evening race along the Toronto waterfront -- okay, I want the medal ;-) The 10K Zoo race is out due to the hills. I'm also hesitant to sign up for the Toronto Marathon since it's too close to the Scotiabank Toronto Waterfront not to mention the steep Hogg's Hallow (but I would walk it). Ditto for the Angus Glen half marathon (hilly). But I could always sign up for the 10K and "pig out" at the buffet lunch -- did I say the course is hilly??
Continue to feel great for my debut as a half marathon runner. I'm eyeing the Mississauga Marathon as my debut as a marathon runner if all goes well...
Still got to figure out where I can buy more of the PowerBar Recovery Creamy Chocolate Shakes. So tasty!
brightroom event photography
Haven't run since Sunday. If the weather cooperates tomorrow after work, I should have a 40 minute run, with an LSD of about 10K on Saturday or Sunday along the Martin Goodman Trail.
I've given some thought to my training and want to remain injury-free so I won't be too ambitious (e.g., train for a marathon this year). I have signed up for the half marathon at Scotiabank Toronto Waterfront in late September. I've also committed to the HBC 10K on Canada Day and the Nissan Ten-Miler in mid-July. I'm going to decide whether or not to sign up for the 15K Midsummer's Night Run in mid-August -- really interested in an evening race along the Toronto waterfront -- okay, I want the medal ;-) The 10K Zoo race is out due to the hills. I'm also hesitant to sign up for the Toronto Marathon since it's too close to the Scotiabank Toronto Waterfront not to mention the steep Hogg's Hallow (but I would walk it). Ditto for the Angus Glen half marathon (hilly). But I could always sign up for the 10K and "pig out" at the buffet lunch -- did I say the course is hilly??
Continue to feel great for my debut as a half marathon runner. I'm eyeing the Mississauga Marathon as my debut as a marathon runner if all goes well...
Still got to figure out where I can buy more of the PowerBar Recovery Creamy Chocolate Shakes. So tasty!
Sunday, May 11, 2008
Mississauga Half Marathon Race Report
Expo
Went to the expo immediately after work on Friday. The instructions from MapQuest were great -- just wish the traffic wasn't as congested. Arrived at the expo slightly before 5:00 pm. I remembered almost tripping while exiting the hockey rink, from last year, where the expo is located so I was careful this time! I guess most people picked up their bib and time chip on Saturday as there was no line-up for the registration package. Tech shirt size was first-come basis so I got a men's medium.
After having my time chip activated, it was off to see what the booths had to offer. Quite a few races were being promoted (e.g., ATB; Scotiabank Toronto; Toronto Marathon; Niagara; Run for Hope in Hamilton) but the one that really was an eye-opener for me was the Midsummer Night's Run. A night run is different and I'm eyeing the 15K in mid-August. Got to see and touch the new tech shirt and finisher's medal of the HBC 10K on Canada Day -- can't wait for that race, which is one of my favourites! At the Running Room booth, I spun the wheel (always do!) and there was a 50% chance of winning a prize. Fortunately, I won a prize! I had the choice between a Resolution Run 2007 cap; a pair of socks; or a shoe clip (for coins or keys?). I chose the pair of socks since I can't seem to get enough of them. There was an imprint of it being slightly defected -- oh well -- still it was free! I ignored the free chiro exam as I did it last year and it was not what I wanted to hear :- Enjoyed a sample of YoPro yogurt, which seems tastier as soft (rather than frozen) yogurt. Loblaws now sells it but I find it expensive. While leaving the expo, I was handed the premier issue of iRun magazine. Registering in the Mississauga half marathon came with a complimentary 1-year membership. I've read some of the magazine and really like it! The drive home was less chaotic. A good expo but not as big as the Scotiabank Toronto in late September.
The Run
Woke up every couple of hours. I had the window open and folks across the street were sitting outside and talking. I closed the window and that helped -- but wasn't concerned since I had gotten a great night of sleep on Friday. The alarm rang at 4:45 am and after taking the dog on his walk and fed him breakfast (he eats the same thing every morning and evening) (he was surprised it was that early!) I left the house just before 6:00 am. Always enjoy driving when others aren't. Thanks to folks on the RR forum, I entered Square One by driving north on Mavis. Unfortunately, I didn't know that there wasn't a Mavis exit on the QEW so I ended up in Oakville before having to reverse directions. A GPS would have come in handy!
The drive into Square One mall was uneventful (as opposed to the Hurontario entrance which is a huge line-up like last year, with a 45 minute wait). My car was parked at 6:45 am, right beside the starting line. With 45 minutes before the start, I had time to walk to get the blood circulating in the legs. The new RR store was open and I was surprised it's a bit small. Racers were sitting inside to keep warm. I had a look at their shoe selection and didn't see the Brooks Adrenaline and its price. I had a look at racing brochures and nothing really caught my eye. There were lots of potties at the start line and I went to the ones furthest from the start-line so there wasn't a line-up. Nearer to the start time, the line ups grew so people went against walls and the bushes. I was well hydrated, having to go 3 times.
With about 5 minutes until 7:30 am, I looked at the starting corrals and chose the 2:30 to 2:40. I wanted to start slowly and then speed up. The only way (I think) I could run the 21.1K was by starting slowly. And since my legs were only somewhat warmed up, I knew I had to start slow before I could get into a good pace. I wore sunglasses and am grateful the weather cooperated with the sun coming out and no rain! When the gun went off (hmm...didn't hear O'Canada from being so far back), it took 10.5 minutes to cross the start line. As always, I am very careful to ensure my time chip touches the mat at least once. I saw the Mayor waving at the racers.
What's nice about this race is the start is not congested like other big races. I was pleased there were lots of walkers this morning as they kept me company as I ran very slowly. At the beginning, my left leg felt a bit strange and I wondered it was due to the lack of running during the past week. I had the km markers map in my pocket, and refer to it as I write my report (as I try to remember the details). The first 5K was spent running west on Burnhamthorpe, which was mainly flat. The view of the Credit River was amazing! Wish I had a camera. The fluid stations were every 2K and I didn't need to sip on my water bottle. I was pacing about 7:30 to 7:40 per km and continually monitored when I got under 7:10. Even that pacing was fast. I did fall behind the 2:45 pace bunny.
Next, the course went through the University of Toronto Mississauga Campus, which was a downhill decline. Very scenic and I remember this well from last year. Most of the racers were from the half marathon and I noticed a few marathon racers. Lots of power walkers -- they were fast! During this part of the route, I was a bit faster, averaging about 6:50 per km, and getting in a good racing groove. As most of the route was downhill, there was a rather steep uphill incline (steep in terms of my standards!). To prevent injury, I chose to walk up the uphill incline. I believe it was in this part of the course that I passed by the 2:40, 2:35, and 2:30 pace bunnies. They are useful to have on the route.
Slightly past the 14K, the half and full marathoners diverged. I also remember this well from last year as I was one of few people who took a right hand turn (which began my lonely journey to the finish line in the 42.2K). This year, I was in great company. I really enjoyed the scenic route to the finish line. Went through a couple of waterfront parks at which the half and full marathon route became the same again. Great view of the lake. Again, I remembered the route from last year as it was over the bridge, past the medics, and then heading east to the finish line. I don't remember the "victory lap" from last year, though. During the latter part of the race, I was able to run at a steady pace of 5:50 per km, surpassing quite a few runners either struggling or running. Even at the 20K mark, I surpassed power walkers -- wow, they are fast and a great turn-out! Also saw the 2 lead runners in the marathon.
I am pleased with my chip time of 2:21:33.4. I placed 3386 out of 4254 half marathoners; 259 out of 267 in my age category; and 1595 out of 1770 in gender category. I aimed for 2:30 and at least similar to my fastest marathon time as a walker. Line-ups occurred at each potty so I had to go in the bushes 3 times. Kept hydrated with the water and/or gatorade at each fluid stations. I ate 1 energy bar and most of the pack of Sharkies. The endorphins produced gave me a relaxed and great feeling!
The finish line was great as it wasn't congested (unlike the Sporting Life 10K). Got the time chip removed (and saw the volunteer put it in the bucket so there's no repeat of being accused of not returning the time chip), received my finisher's medal, and the space blanket. The post race food was good. I enjoyed the PowerBar Recovery creamy chocolate shake. Never seen this before and it was delicious. I took 2 more for future use -- will have to see if I can buy these in stores. I also picked up an apple; some nutrigrain bars; and a bagel. Will there be enough food for the full marathoners? Had my photo taken at the finish with the Mississauga banner in the background. The race was also organized as there was a bit of walking to the shuttle buses, but the line-up was long. Fortunately, the wait wasn't that bad. Got back to Square One and then drove home.
Overall, a very positive experience from start to finish. The half marathon race is well organized, fluid stations every 2K, lots of volunteers, people on the sidewalks cheering, police officers, and medics. I can't think of anything I would change in this race! I'm hoping to train for a full marathon next year and will consider Mississauga for my debut as a runner.
Next confirmed race is the HBC 10K on Canada Day. Not sure if I will run any races until then. Rest for a few days before a light run (so I don't forget how to do it!).
Went to the expo immediately after work on Friday. The instructions from MapQuest were great -- just wish the traffic wasn't as congested. Arrived at the expo slightly before 5:00 pm. I remembered almost tripping while exiting the hockey rink, from last year, where the expo is located so I was careful this time! I guess most people picked up their bib and time chip on Saturday as there was no line-up for the registration package. Tech shirt size was first-come basis so I got a men's medium.
After having my time chip activated, it was off to see what the booths had to offer. Quite a few races were being promoted (e.g., ATB; Scotiabank Toronto; Toronto Marathon; Niagara; Run for Hope in Hamilton) but the one that really was an eye-opener for me was the Midsummer Night's Run. A night run is different and I'm eyeing the 15K in mid-August. Got to see and touch the new tech shirt and finisher's medal of the HBC 10K on Canada Day -- can't wait for that race, which is one of my favourites! At the Running Room booth, I spun the wheel (always do!) and there was a 50% chance of winning a prize. Fortunately, I won a prize! I had the choice between a Resolution Run 2007 cap; a pair of socks; or a shoe clip (for coins or keys?). I chose the pair of socks since I can't seem to get enough of them. There was an imprint of it being slightly defected -- oh well -- still it was free! I ignored the free chiro exam as I did it last year and it was not what I wanted to hear :- Enjoyed a sample of YoPro yogurt, which seems tastier as soft (rather than frozen) yogurt. Loblaws now sells it but I find it expensive. While leaving the expo, I was handed the premier issue of iRun magazine. Registering in the Mississauga half marathon came with a complimentary 1-year membership. I've read some of the magazine and really like it! The drive home was less chaotic. A good expo but not as big as the Scotiabank Toronto in late September.
The Run
Woke up every couple of hours. I had the window open and folks across the street were sitting outside and talking. I closed the window and that helped -- but wasn't concerned since I had gotten a great night of sleep on Friday. The alarm rang at 4:45 am and after taking the dog on his walk and fed him breakfast (he eats the same thing every morning and evening) (he was surprised it was that early!) I left the house just before 6:00 am. Always enjoy driving when others aren't. Thanks to folks on the RR forum, I entered Square One by driving north on Mavis. Unfortunately, I didn't know that there wasn't a Mavis exit on the QEW so I ended up in Oakville before having to reverse directions. A GPS would have come in handy!
The drive into Square One mall was uneventful (as opposed to the Hurontario entrance which is a huge line-up like last year, with a 45 minute wait). My car was parked at 6:45 am, right beside the starting line. With 45 minutes before the start, I had time to walk to get the blood circulating in the legs. The new RR store was open and I was surprised it's a bit small. Racers were sitting inside to keep warm. I had a look at their shoe selection and didn't see the Brooks Adrenaline and its price. I had a look at racing brochures and nothing really caught my eye. There were lots of potties at the start line and I went to the ones furthest from the start-line so there wasn't a line-up. Nearer to the start time, the line ups grew so people went against walls and the bushes. I was well hydrated, having to go 3 times.
With about 5 minutes until 7:30 am, I looked at the starting corrals and chose the 2:30 to 2:40. I wanted to start slowly and then speed up. The only way (I think) I could run the 21.1K was by starting slowly. And since my legs were only somewhat warmed up, I knew I had to start slow before I could get into a good pace. I wore sunglasses and am grateful the weather cooperated with the sun coming out and no rain! When the gun went off (hmm...didn't hear O'Canada from being so far back), it took 10.5 minutes to cross the start line. As always, I am very careful to ensure my time chip touches the mat at least once. I saw the Mayor waving at the racers.
What's nice about this race is the start is not congested like other big races. I was pleased there were lots of walkers this morning as they kept me company as I ran very slowly. At the beginning, my left leg felt a bit strange and I wondered it was due to the lack of running during the past week. I had the km markers map in my pocket, and refer to it as I write my report (as I try to remember the details). The first 5K was spent running west on Burnhamthorpe, which was mainly flat. The view of the Credit River was amazing! Wish I had a camera. The fluid stations were every 2K and I didn't need to sip on my water bottle. I was pacing about 7:30 to 7:40 per km and continually monitored when I got under 7:10. Even that pacing was fast. I did fall behind the 2:45 pace bunny.
Next, the course went through the University of Toronto Mississauga Campus, which was a downhill decline. Very scenic and I remember this well from last year. Most of the racers were from the half marathon and I noticed a few marathon racers. Lots of power walkers -- they were fast! During this part of the route, I was a bit faster, averaging about 6:50 per km, and getting in a good racing groove. As most of the route was downhill, there was a rather steep uphill incline (steep in terms of my standards!). To prevent injury, I chose to walk up the uphill incline. I believe it was in this part of the course that I passed by the 2:40, 2:35, and 2:30 pace bunnies. They are useful to have on the route.
Slightly past the 14K, the half and full marathoners diverged. I also remember this well from last year as I was one of few people who took a right hand turn (which began my lonely journey to the finish line in the 42.2K). This year, I was in great company. I really enjoyed the scenic route to the finish line. Went through a couple of waterfront parks at which the half and full marathon route became the same again. Great view of the lake. Again, I remembered the route from last year as it was over the bridge, past the medics, and then heading east to the finish line. I don't remember the "victory lap" from last year, though. During the latter part of the race, I was able to run at a steady pace of 5:50 per km, surpassing quite a few runners either struggling or running. Even at the 20K mark, I surpassed power walkers -- wow, they are fast and a great turn-out! Also saw the 2 lead runners in the marathon.
I am pleased with my chip time of 2:21:33.4. I placed 3386 out of 4254 half marathoners; 259 out of 267 in my age category; and 1595 out of 1770 in gender category. I aimed for 2:30 and at least similar to my fastest marathon time as a walker. Line-ups occurred at each potty so I had to go in the bushes 3 times. Kept hydrated with the water and/or gatorade at each fluid stations. I ate 1 energy bar and most of the pack of Sharkies. The endorphins produced gave me a relaxed and great feeling!
The finish line was great as it wasn't congested (unlike the Sporting Life 10K). Got the time chip removed (and saw the volunteer put it in the bucket so there's no repeat of being accused of not returning the time chip), received my finisher's medal, and the space blanket. The post race food was good. I enjoyed the PowerBar Recovery creamy chocolate shake. Never seen this before and it was delicious. I took 2 more for future use -- will have to see if I can buy these in stores. I also picked up an apple; some nutrigrain bars; and a bagel. Will there be enough food for the full marathoners? Had my photo taken at the finish with the Mississauga banner in the background. The race was also organized as there was a bit of walking to the shuttle buses, but the line-up was long. Fortunately, the wait wasn't that bad. Got back to Square One and then drove home.
Overall, a very positive experience from start to finish. The half marathon race is well organized, fluid stations every 2K, lots of volunteers, people on the sidewalks cheering, police officers, and medics. I can't think of anything I would change in this race! I'm hoping to train for a full marathon next year and will consider Mississauga for my debut as a runner.
Next confirmed race is the HBC 10K on Canada Day. Not sure if I will run any races until then. Rest for a few days before a light run (so I don't forget how to do it!).
Thursday, May 8, 2008
10:1 (x3) + Bib #4939...
Did 10:1 (x3) after work -- first run since the 10K Sporting Life last Sunday. Needed Tuesday to be a rest day as I reminded myself that this final week before the Mississauga half marathon won't do anything to make the upcoming race better -- but could result in injury. Fortunately, no injury and I am ready! I received an e-mail and my bib number will be #4939. Tomorrow I visit the Expo to pick up the tech shirt and bib as well as visit the booths at the expo -- always like getting freebies :-)
I must keep reminding myself -- start very slowly...
I must keep reminding myself -- start very slowly...
Sunday, May 4, 2008
Sporting Life 10K Race Report
Left the house at 6:25 am this morning and walked to the starting line of the Sporting Life 10K race. I organized everything last night (except for the heart rate monitor -- oops). So pleased there was no rain this morning as it was cloudy, cool, and windy. I wore last year's tech shirt from the race but it was covered with my RR jacket. I reached the start line with about 15 minutes to go. While making my way to the appropriate finishing time corral, I saw Mike "Pinball" Clemens talking with the crowd.
Right off the bat, I knew I was going way too fast (what happened to the LSD??). It was downhill and I wish I had my heart rate monitor. Good thing my Garmin 305 was working properly as I had a problem with it after recharging it a few days ago -- it wouldn't turn on. I enjoyed the downhill decline and I remembered to shorten my stride. The one big uphill I walked it as I wasn't going to injure myself with 1 week until the Mississauga half marathon. Lots of downhills before the route became flat. It was indeed a fast race, passing Eglinton, St. Clair, Dupont, Bloor, College, Dundas, Queen, and then a turn on Adelaide, south on Sherbourne, before heading to the finish line by running under the Gardiner Expressway. The 1 minute breaks did arrive quickly (no complaints!). Also took brief walk breaks at the Gatorade stops -- the Gatorade tasted great! For the final minute walk break, I ran it since I was only a couple of minutes from the finish line. My chip time is 1H 06M 29.1S; gun time is 1H 13M 44.7S. I placed 7229/8590 overall; 3592/3895 according to gender and 550/586 according to age.
Overall, a great race! There were a total of 8590 runners and walkers. It's great that the walkers had separate results and bibs. I saw many power walkers and they looked strong. At times, it was crowded running -- especially heading south on Sherbourne. The wait for time chip removal was once again awful (and dangerous) as movement was practically a standstill. Most racers got their time chip removed at the first 2 stations. The last few stations had a time chip collection totally less than the number of fingers on 2 hands. The good news is the finisher's medal is amazing! So different from last year and I like the raised engraving. I picked up a complementary copy of the new magazine, Canadian Running, with the "Joggler" as the editor-in-chief. Some bed time reading! Had 3 apples, 2 bagels, and multi-grain cheerios as post-food.
Rest day tomorrow. Maybe a very slow run on Tuesday or more rest (but definitely a maintenance run on Thursday). I will try to remember to wear my heart rate monitor for the half marathon in Mississauga next Sunday. I will be going slowly since it's an endurance race of 21.1K (cannot go at the pace I did today). I'm also looking forward to the expo on Friday after work -- I'll have to leave work early to beat the traffic.
Right off the bat, I knew I was going way too fast (what happened to the LSD??). It was downhill and I wish I had my heart rate monitor. Good thing my Garmin 305 was working properly as I had a problem with it after recharging it a few days ago -- it wouldn't turn on. I enjoyed the downhill decline and I remembered to shorten my stride. The one big uphill I walked it as I wasn't going to injure myself with 1 week until the Mississauga half marathon. Lots of downhills before the route became flat. It was indeed a fast race, passing Eglinton, St. Clair, Dupont, Bloor, College, Dundas, Queen, and then a turn on Adelaide, south on Sherbourne, before heading to the finish line by running under the Gardiner Expressway. The 1 minute breaks did arrive quickly (no complaints!). Also took brief walk breaks at the Gatorade stops -- the Gatorade tasted great! For the final minute walk break, I ran it since I was only a couple of minutes from the finish line. My chip time is 1H 06M 29.1S; gun time is 1H 13M 44.7S. I placed 7229/8590 overall; 3592/3895 according to gender and 550/586 according to age.
Overall, a great race! There were a total of 8590 runners and walkers. It's great that the walkers had separate results and bibs. I saw many power walkers and they looked strong. At times, it was crowded running -- especially heading south on Sherbourne. The wait for time chip removal was once again awful (and dangerous) as movement was practically a standstill. Most racers got their time chip removed at the first 2 stations. The last few stations had a time chip collection totally less than the number of fingers on 2 hands. The good news is the finisher's medal is amazing! So different from last year and I like the raised engraving. I picked up a complementary copy of the new magazine, Canadian Running, with the "Joggler" as the editor-in-chief. Some bed time reading! Had 3 apples, 2 bagels, and multi-grain cheerios as post-food.
Rest day tomorrow. Maybe a very slow run on Tuesday or more rest (but definitely a maintenance run on Thursday). I will try to remember to wear my heart rate monitor for the half marathon in Mississauga next Sunday. I will be going slowly since it's an endurance race of 21.1K (cannot go at the pace I did today). I'm also looking forward to the expo on Friday after work -- I'll have to leave work early to beat the traffic.
Friday, May 2, 2008
Highlights from Jeff Galloway's "Marathon You Can Do It!"
Picked up my bib, time-chip, and tech shirt after work at the Sporting Life store and am ready for Sunday's 10K run :-) The weather is now projected with 20% chance of precipitation. I'm looking forward to my first race of the year. I'm thinking...at this time next Friday, I will have returned from the Mississauga expo with my tech shirt and bib for the half marathon on Mother's Day. Just got to continue staying injury free. Knock on wood...
"The marathon stands out as one of the most esteemed of life's achievements, but it has to be won by pulling from within oneself physical, mental, and spiritual resources over an extended period of time...only one-tenth of 1 percent of the population does it...The title of marathoner has, from the beginning, been awarded to those who went the distance under their own power whether they ran, walked, crawled, or tiptoed...the marathon course has room for everyone - elite runners, joggers, run/walkers, walkers, and wheelchair athletes. Road racing, including the marathon, is like no other sporting event in that the casual athlete can participate in the same event as world-class athletes...that medal symbolizes a significant internal journey that has unlocked treasures that will continue to enrich you." (p. xii-xiii, 58, 84)
I finished reading Jeff Galloway's Marathon You Can Do It! c2001 last night. It's the most informative book I've read so far on training for a marathon. I really like his training programme. Here are some quotes from the book:
"The marathon stands out as one of the most esteemed of life's achievements, but it has to be won by pulling from within oneself physical, mental, and spiritual resources over an extended period of time...only one-tenth of 1 percent of the population does it...The title of marathoner has, from the beginning, been awarded to those who went the distance under their own power whether they ran, walked, crawled, or tiptoed...the marathon course has room for everyone - elite runners, joggers, run/walkers, walkers, and wheelchair athletes. Road racing, including the marathon, is like no other sporting event in that the casual athlete can participate in the same event as world-class athletes...that medal symbolizes a significant internal journey that has unlocked treasures that will continue to enrich you." (p. xii-xiii, 58, 84)
"The marathon is primarily an endurance event...[maintenance runs] consolidate the endurance gains acquired during the previous week's long run...[walk break] this is your secret weapon. Walk breaks allow your running muscles to recover before they are injured and conserve your energy so you can exercise for longer periods, which builds the endurance you need...The most important walk breaks are the ones taken during the first mile...when taken from the beginning of all long runs, walk breaks erase fatigue, speed recovery, reduce injury...by alternating walking and running, from the start, there's virtually no limit to the distnace you can cover." (p. 3, 5, 13)
"The long run will help you more than any component of your training program. By going slowly, you can burn more fat, push back your endurance barriers, and run faster at shorter distance races...you can't run too slowly on the long runs...the day before the long run should be a no-exercise day." (p. 10, 12)
"...staying low to the ground and taking more steps per minute...keep the stride short so you can maintain a light, quick step on each of these pick-ups" (p. 24-25)
"During the 48 hours before the marathon, drink at least four to six ounces of water every hour you're awake...[salt] is probably the leading cause of dehydration for most marathoners...the next day, walk for 30 to 60 minutes...after a marathon, don't race for at least five weeks...a race longer than 15K up to 30K, such as a half-marathon, will require a two- to three-week vacation from long runs." (p. 102)
"Weight work can strengthen some leg muscle groups more than others (and knock your running motion off balance), so it is not recommended for runners." (p. 116)
"A longer wait between meals increases your appetite, which leads to overeating...it's better to eat seven to nine small meals a day rather than two or three bigger ones...consists mostly of complex carbohydrates balanced with some protein and a little fat...when you let the blood sugar level get too low, you'll get hungry, feel drowsy, lose your focus, and be susceptible to quit early." (p. 134, 141)
"Running regularly for more than 45 minutes at a time (even with walk breaks) trains our exercising muscle cells to be fat burners at all times of the night and day...conserves glycogen for later use as you burn off the extra blanket around your stomach or thighs" (p. 134-135)
"Two studies of runners have been done over 40- and 50-year periods. Both showed less incidence of arthritis and other joint problems for runners as opposed to non-runners." (p. 156)
"Two studies of runners have been done over 40- and 50-year periods. Both showed less incidence of arthritis and other joint problems for runners as opposed to non-runners." (p. 156)
"Temporary aches and pains will come and go throughout a marathon program, usually disappearing after a day or so, and thus indicating that you probably don't have an injury...it's a mistake to stretch a muscle to its limits when it feels tight or fatigued...try massage, walking, or a shortening of stride length before stretching...stretching fatigued muscles can tear the fatigued fibers, producing injury and increasing recovery time" (p. 163)
"Stretching is the third leading cause of injury among runners...the best warm-up for running has been the following: 1) walking, 2) very slow jogging or 3) gradually picking up your pace to 'normal'." (p. 168)
"Stretching is the third leading cause of injury among runners...the best warm-up for running has been the following: 1) walking, 2) very slow jogging or 3) gradually picking up your pace to 'normal'." (p. 168)
"Running below 70 percent of your maximum heart rate, you are unlikely to over-train in intensity...By keeping the heart rate between 70 and 80 percent of your maximum rate, you can assume that your effort will normally produce a creative stress on the system, causing it to improve." (p. 176)
Thursday, May 1, 2008
10:1 (x4); Bib Pick-Up
Pleased I'm continuing with my 3 runs a week. Did another 10:1 (x4) but the weather was cloudy with light rain at times (fortunately only lasted temporarily). I was not happy that I started a bit fast. Covered 6.32K (yes, fast for me), for a total of 279.79K since the beginning of the year.
I got an e-mail for the Sporting Life 10K registration pick-up. I've thrilled to be assigned bib number #3663 since it's a palindrome! The only damper right now is the projected weather, which the Weather Network says there is 70% chance of precipitation (i.e., light rain). I want sun or clouds. This is my first race in 2008 and can't wait to run down Yonge Street. I hope to leave my house at 6:30 am and then walk to the starting line, in time for the 8:00 am start (that'll be a good warm-up) so I can start just a bit faster than my long-runs.
I'm almost done reading Jeff Galloway's book. Very informative. I will highlight the key points very soon. Now back to reading...
I got an e-mail for the Sporting Life 10K registration pick-up. I've thrilled to be assigned bib number #3663 since it's a palindrome! The only damper right now is the projected weather, which the Weather Network says there is 70% chance of precipitation (i.e., light rain). I want sun or clouds. This is my first race in 2008 and can't wait to run down Yonge Street. I hope to leave my house at 6:30 am and then walk to the starting line, in time for the 8:00 am start (that'll be a good warm-up) so I can start just a bit faster than my long-runs.
I'm almost done reading Jeff Galloway's book. Very informative. I will highlight the key points very soon. Now back to reading...
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