First run after marathon: 30:1(x2)

Been a week since the Mississauga Marathon. Had a message Friday after work and had the RMT give the left calf a massage as well as the usual upper back and neck. Calf still tight and I do exercises to loosen it up as well as apply a heating pack (when I remember).

Hot and humid morning. Have upped the intervals to 30:1 (i.e., 30 minutes running and 1 minute walk). Amazed at how the 10:1s used to be challenging and even the thought of 30:1 would seem like an impossibility. Come so far... Left calf tight and not sure it really loosened up during the run. Got in 7.63 K. YTD = 685.22 K.

Today's the Whitby International Marathon. Glad I ran the Mississauga last week with the excellent weather. Running the Whitby race would have been tough with the humidity, not to mention the numerous out-and-backs and turns.

Finish Line Cam -- Mississauga Marathon

http://finishcam.com/Canada/Mississauga-Marathon-2010/WatchVideo.aspx?Id=lfB96I7FttKgO7wszZIPmdC2V4m5Rj2A

Mississauga Marathon Race Report

Slept a lot yesterday to try to get rid of the light-headedness. What's frustrating is no sneezing, running nose, just if I rotate my head I get dizzy. During the night, I thought of the Whitby International Marathon next week and gave considerable thought to running it instead. When I got out of bed, I had to make an executive decision and went for it, with the back-up plan being to run the 21.1 K instead (although this could mean not getting an official time since I entered in the full marathon - but just want the medal).

Usual stuff -- ate Vector cereal, gave Bud his quick 5 minute walk and fed him. Had the tech shirt ready to go (from last year's Mississauga marathon). Put the time chip on the right shoe (used the more sturdy ties from the Dollar Store) -- I know, should have been done last night -- but I was sleeping! Found the pair of running shoes to donate at the start line for Malawi (also got another pair sitting in the car trunk -- so 2 pairs of used shoes for those less fortunate in Malawi :-)

Left the house at 6 AM and remembered the Gardner Expressway was closed so travelled on the Lakeshore -- no issue since who would be travelling that early on a Sunday? Saw a van with a "26.2" sticker so I know where she was headed. I should have gotten off at Hurontario and then trevel west to Mavis Drive to enter Square One Mall. Instead, I left the QEW at the Mississauga Road exit. As I was heading north, I saw the K markers and got an opposite view of the route. Arrived safely to the mall at 6:40 AM and then had to find one of the designated parking spots (as one can no longer park anywhere in the mall). Parked with others at #6, in front of the movie theatre and then walked for several minutes. Donated the 2 pairs of shoes and then it was time for stretching the left calf and a potty break. Could feel the left calf and hoped it would cooperate. Actually, my mind hasn't been on the calf as it's been on feeling under the weather the few days, in particular. What I noticed yesterday is the morning is fine and as the day goes on, I don't feel as good. So, the run being in the morning when I am "fresh" could be a good thing!

Heard the O'Canada being sung so it was time to get to the start line and "squeeze" in to the proper anticipated finishing time. I jogged to the start line and that would have to be the warm-up run :-| I saw the 4:00 pace bunny so situated myself there. On the web site, they posted revised route change (especially at the end). In past years, the start dispersed quickly; didn't happen this year as there must be more runners. The weather was excellent - sunny and no humidity.

My goal, as always, was to keep the pacing under 6:00/K. Getting to Burhnamthorpe was interesting as it was crowded and had to run over "islands". Once over a bridge (don't know the name) but super scenic, it continued that way, with a slight downhill. Once running 5 K, then it was south on Mississauga Road and into University of Toronto Mississauga campus. Love the downhill! Close to the 15 K mark, the half and full marathoners diverged into separate routes. A peaceful run on Indian Road and Iroquois Drive. Once reaching Southdown Road, it was a major road heading south. Timing mats at 8 K and 21.1 K. At the 22 K mark, there was a small turnaround (not sure why). This is the place which is different from last year as I recall quite a bit of running north (i.e., up-incline) so no complaints here. The first half of the route is excellent; the second half has lots of uphills and turns :-| Went through Jack Darling Park from 26 K to 28 K, Richard Memorial Park at 29 K, and Lakeshore Promenade Park from 35 to 38 K. The route has a nice view of Lake Ontario and is an improvement of the lonely industrial setting from before. Then it was heading west on Lakeshore until the finish line -- too many twists and turns...

What I appreciate about this race is the fluid stations every 2 K (used all 20 stations!). 3 gels stations, took 6 gels, and consumed 4 gels -- do these really work? Lots of volunteers and police. Always a pleasure to see how the community has embraced this race, with households setting their own stations with bananas and oranges -- one lady even had Advil! I did feel bad to see the traffic at a stand-still -- fortunately nobody booing like in a Toronto race.

Not good...a man blew his nose and some of his "contents" landed on my left index finger and bib. It is now permanent on my bib :-(

What I am thrilled about is I actually ran the race today. It could have gone either way and I could have stayed home. Glad I didn't! The first half of the race was great -- mainly downhill and on track for a finishing time of slightly less than 4:00. I passed the 4:15 pace bunny and then the 4:00 pace bunny. Things didn't go well in the 2nd half with the frequent uphills -- this is not an easy route. Love the half marathon route. Also, with the left calf being strained, that didn't help with the training as I did not fulfill what I wanted to do in training -- work on speed. I did get 32 K runs but that happened before the ATB 30 K race. All this proved to take its toll as the final 10 K were extremely difficuly. My Garmin was set for 25:1 intervals and here's what my pacing looked like:

first 25 minutes = 5:43/K
at 51 minutes = 5:22/K
at 1:17 = 5:17/K
at 1:43 = 5:27/K
at 2:09 = 5:40/K
at 2:35 = 5:55/K
at 3:01 = 6:27/K
at 3:27 = 6:50/K
at 3:53 = 7:08/K
at end = 7:06/K

Basically, for the final 10 K, I would walk whenever I saw an uphill incline, although I even walked when there was slight downhill incline. The final 3 K were particularly tough as I could run for about a minute and then had to walk. I am always grateful for the wonderful spectators whose encouragement kept me going. With 400 m remaining, I promised myself I would run to the finish line.

Gun Time = 4:22:01.6
Chip Time = 4:17:09.9
Place = 976 out of 1711
Age = 108 out of 143
Gender = 671 out of 993
Splits: 8 K = 41:48; 21.1 K = 1:51:27; 38 K = 3:42:04

Walked the dog when I arrived home to help with the post-recovery. After dinner, sat in the bathtub with cold water. Not looking forward to the next 48 hours...here's to a speedy recovery! Won't be running for perhaps 2 weeks to allow for some down-time. Oh...during the run saw some people wearing compression socks and thought if I should have gotten a pair.

During the final 10 K this morning, I was reminded to respect the distance. My worse nightmare of not feeling well came true (but thankfully I was well during the race and feel okay as I write this blog). The injury didn't help at all as it was frustrating. Just glad no long term damage. With some luck, I won't have these challenges as it's 5 months tomorrow until the Toronto Marathon! It'll be the first time I'll go 42.2 K in this race and missed the half marathon last fall due to my convocation.

Bib PickUp

Left work at 4:15 PM and made the trek to the expo for Sunday's Mississauga Marathon. Fortunately, unlike previous years, the traffic was good on Highway 427 South, the 401 West, etc. Arrived an hour later and only got there without delay as I saw a sign of the direction to the comunity centre for bib pickup.

Was a bit "shocked" when I saw my bib number of 113 but quickly was okay with it since I taught in room 113 10 years ago in Belleville and it was a great classroom. Thrilled to get a "green" bag (and was very tempted to line up again and get another one but opted not to since that wouldn't be right). I forgot that this race does not ask for tech shirt size when registering. What I do like is being allowed to try on the shirts -- not sure why I asked to try on the medium as I've gotten a large size for other races. The medium definitely was tight so I tried on the large and liked it. Chip activiation and done!


Walked through the expo twice; this race always has a small expo. Spun the RR wheel twice and was eyeing the gift prize. Got 20% and 10% coupons (although not in need of anything). Picked up a few magnets promoting the ATB 30 K race (like to put them on the frig). Not much at the expo. Did get in the spur-of-the-moment buying as I bought some bluster pads (5 for $10). Hmm...did I really need them as I already bought a box of bluster band-aids the week before. Was tempted to buy a $20 t-shirt (price too steep) from the race organizers with 42.2 K and a runner with his hands up. Opted not to due to price as well the tech shirt is the official piece.

As I write this blog, going to try to "sleep it off" this afternoon as I felt light-headed and dizzy. Did a google search and it might be due to diarreha (or an upcoming cold). Frustrating!!! Have to contend with the calf strain and now this :-( I remain optimistic the months of training will all come together :-) Hope...

Wednesday 6.67 K

Was at a conference Wednesday and then went on my final run before the Mississauga Marathon. Got in 6.67 K. Like the past few weeks after an LSD, I could feel the calf muscles as they continue to be tight. On Thursday, my work colleague who used to be a kinesiologist, worked on the calf muscle. We'll see what happens at the marathon -- keeping positive (although as I write on the day before the big race, I'm feeling under the weather -- what a time of the year to feel not good -- considering I have perfect attendance at work so far this school year). YTD = 634 K.

Week in Review

Tuesday, May 4th

Went to final session of physio. Afterwards, went on a slow run and the left chalf was tight (even after the physio, in which I didn't feel any "pain"). 6.21 K. YTD = 605.95 K


Thursday, May 6th

A teacher was a kinesiologist 10 years ago and saved me a physio appointment by massaging the "pressure point". Pain galore but it helped :-)


Sunday, May 9th

Mother's Day :-) Debated on whether or not to do a run this morning. Was thinking of 25:1 (x2) but ended up doing 25:1 (x7). The calf felt good (thank goodness! as the Mississauga marathon is 1 week away). Kept monitoring the calf and went all the way for 22.25 K (totally shocked!). Route was scenic along the Lower Don River. Went all the way north -- frequently saw runners and bikers. The waterfall made the run peaceful. Have to keep this route in mind for the future -- as long as there is no rain this is a wonderful route -- in the city but doesn't feel like running in the city! Oh, it was cool today and I had to wear a toque. YTD = 628.20 K.

Sporting Life 10 K Race Report

Left the house slightly after 7 AM after giving the dog his washroom break and breakfast. The 90% showers/rain/thunderstorms forcasted for the morning didn't happen :-) Cloudy and a bit humid. Made the trek to the start line on Yonge north of Eglinton by slowly running (part of my LSD for the weekend). Should have left the house a bit earlier as I didn't reach the start line for the first wave. The good news is I got to see the elite runners. The second wave started 3 minutes after the first wave, and that gave me time to put on the bib. Fortunately, I put on the time-chip at home (using a plastic fastener I bought in a package of 60 from the dollar star). Close to the start line on Yonge Street, I saw 2 time-chips on the sidewalk -- not good.

Once the second wave went, it was running mainly downhill Yonge Street from Eglinton all the way to Richmond. The roads weren't the greatest and in need of repair. A bit crowded but scenic route. Eglington, then St. Clair, then Davenport, then Bloor,... 2 gatorade/water stations -- at the 4 K and 6.7 K marks. Had 2 servings of Gatorade at each stop, which also served as my brief walk break. I looked at my Garmin frequently to ensure the pacing wasn't too slow or too fast. Most of the time, we were going downhill, with 2 uphills. Initially, I was at 5:30 and then strived to keep it around 5:00. It was indeed humid and that didn't help. Headed west on Richmond Street with about 3 K to go. Opted to run on the side of the road (i.e., not on the streetcars pavement as it was hard). South on Peter Street, west on Front Street, south on Bathurst, and then to the finish line. The downhill on Bathurst welcomed as it gave me renewed energy to finish the race strong. Did the best I could -- opted to race it since the calf has not been giving me any issue :-)


Chip Time = 51:45.6 [PB]
#3372 out of 11 913 (top 28.3%)
Pace = 5:11
Age Category = 353/752
Gender Category = 2442/5214

Overall, a well-organized race in all regards. I like the results being ranked by chip time (due to the corral waves). The finish line was great this year -- not congested and lots of room to walk. Although this race is a bit pricey, I guess you pay what you get. Just glad the weather behaved.

Ate a couple of bananas and took a couple of juice boxes. Then continued with an LSD 25:1 (x3). In total, 27.42 K, for YTD = 599.73 K (so close to 600 K).

2 weeks today will have run my 3rd marathon :-)