Going Long

Did my long run on Saturday this week, due to other plans for Sunday . . . Bills and Jets in Buffalo.

This was the farthest I've ever run by myself, and it was ok, although the iPod ran out of juice about 4k from the end.  :-(

Going out I kept to my easy pace pretty well.  Coming back was a bit more trying.  Had to make a slight detour to pick up some US$ for the game tomorrow, and I never seemed to get back into the rhythm that I had in the first part of the run. 

It was nice to see some of my peeps at Starbucks at the end of it all.  They had gone out together doing a tune-up for a half-marathon race tomorrow morning.  Good luck at Angus Glen everyone!

Beautiful, sunny, (kinda) warm morning this morning.  Got out on a fast, flat route and felt excellent out there.  The new shoes are working, so my normal, little, pre-warmup aches and pains seem to be forgotten for now. 

I need to find a new pair of running gloves, though.  I guess I left my old pair on the GO bus to Hamilton on Sunday morning.  :-(  I hate it when an integral piece of clothing goes missing. 

I took fleece mitts out with me this morning, and they were way too bulky and sweaty for this time of the year.  I'll have to wait until the winter winds howl to bring those puppies out again. And then I'll have to put the GoreTex outer shell mitts on over them.   Brrrrr!  Not looking forward to those mornings.

First week of hills this morning.  Four repeats on the steepest switchback I could find in the neighbourhood.  Elevation difference of 53 meters over 503 m distance, or approximately 10% grade. 

It felt good to go out and attack the hills, but I really am astounded that my RR schedule says that hills should be done at Tempo pace?  That seems pretty out of reach.  Especially when I get to 10x repeats over the next six weeks!  

With warm up and cool down I managed 9 k at 6 min/km pace, which is a good workout for me.  We'll see where I go from there.

Clinic night, and only three takers this evening.  Ran with a new partner who's at a diffent pace that I am - but it was nice to have someone to talk to.  A lot of early morning solo runs makes me realize how chitchat makes the kilometers roll by.

Another warm day in Toronto, so running this evening was a real treat.  The view of the night skyline from across the western beaches toward downtown was quite stunning.

I'm adding a 10k Friday run to the routine starting this week.  It will help get some extra distance under my belt as I train for the sub-4 race at the end of January.  As I always seem to end my blog entries . . . "We'll See".  :-)

Ran home from work this afternoon, and it was a good workout.  I couldn't get any satellites on the Garmin because of the tall buildings downtown, so I thought I'd run at a brisk clip and try to figure out my pace on the go.  I do have some idea of the landmarks/distances in my head, so I figured it would work.

After about 2 k I realized that I was way ahead of pace, but settled in for what seemed to be an easy effort.  The only problem I had was restarting after waiting for a long traffic signal at Lakeshore and Parkside.  It felt like my bag o' bones just didn't want to get moving again.  

The other issue I've been having is my post-run stretch.  If I end up at the store after a run, it seems like I take more time stretching everything out.  I'll work against the wall, do some calf raises on the edge of the sidewalk and go inside to do some floor stretching.  If I end up at home after a run, I don't have the same routine. 

This has got to change, as most of my runs are now early AM ending up at home.  With the higher milage of the marathon schedule, I'll need all the stretching I can get.  *Bonus*  I scheduled my first massage in a month and a half for next week.  Ahhhhhhh!

I was a bit sore from the enthusiastic 10k commute home yesterday, so I went out for an easy 6k around High Park. 

Took Alex with me in the double stroller, and she advised me that her boots are not warm enough.  Off to boot shopping this afternoon . . .

Nice long run this morning.  Showed up at the store in shorts, and two layers on top - and things were a bit brisk at the beginning.  Luckily getting off of Bloor St into the neighbourhoods deadened some of the wind and I maintained a really comfortable core temperature for most of the 2 1/2 hours. 

I lost the main group a few kms into the route, after I went back to find our last straggler.  It looked like she was having watch issues, but I couldn't see her anywhere near where I thought we'd dropped her.  Of course, once I was back heading in the right direction, I couldn't catch up to either the main group, or the slower group.  I ended up missing a turn and doing my own run for most of the 23km. 

I wonder if I'm destined to run solo most if not all of this fall season?

The "wind shorts" have now officially debuted as the undergarment of choice, as has my bright purple Union Suit, or one-piece long johns, or "the Barney Suit" as some like to call it.  Whatever ridicule I receive for wearing such outlandish clothing (including the ubiquitous Gore Tex socks and Orange reflective vest!) I'm almost never crying at the end of a run because of temperature, precipitation or (lack of ) fashion sense.

I'm posting this at 1130 pm, and I'm supposed to be doing 5 hill repeats tomorrow morning.  Christine has to be at the train station to London, ON by 7 am, so things are going to happen around here pretty early, if at all. 

 Can anyone say "Crack of Dawn?"   Stay tuned. 

My wristwatch alarm went off at 4:30 am this morning . . .

I opened and then closed my eyes.

The clock radio went off at 5:00 am.

I rolled over.

I was going to get up. 

Then I remembered I was on my feet all day yesterday, and I was still sore from Sunday's long run.

Closed my eyes again.

The girls had to be at daycare by 7 am, and Christine at the train to London, ON  by 7:45.  I needed to be at a conference by 8:30 am.  There was no way this run was going to happen.

Then I realized that it would be impossible to get out for hills with the girls in the double jogger after work, or even when Christine finally made it home by 11 pm.

Out of bed, into my running gear, out the door and timing watch started at 5:24 am.

Five repeats on the double switchback.  Tried to maintain a steady pace for each of the repeats. 

Really happy that I got this workout done.  :-)

Out and back to the "bird feeder" on the Lakeshore west of the Humber River this evening.  It was a balmy 7C with no wind.  Perfect night for a run.  Sounds like heavy rain this weekend.  Yuk!

Rain, rain, rain!  Had a very wet run much later than normal for a Saturday morning.  Only saving grace was seeing some peeps heading into Starbucks at the end of the run. I joined them for a hot Green Tea, and good conversation.  Miss you guys!

Long run this morning.  First time I have hurt all-over on a training run since I re-started running in August '07.  :-(

Went out a bit fast with a couple of new partners who were only doing 12k this morning.  I felt alright with them.  The wind was at my back on the "out" part of the out-and-back 26k route.

Ended up at the halfway mark down a very insignificant distance.  Turned to head back, and caught the full-force of a 44km/h headwind.  Remnants of the cold front that rolled through with the rain yesterday.  I struggled all the way back to the store. 

There wasn't any acute pain, just an overall ache from my lower abs into my upper thighs. My legs felt like they weighed 100 lbs each as I tried to get started after my walk breaks.  Did run up Spring Road in High Park, but by that point I was down about six minutes for the entire length of the run.  Brutal.

It really got me thinking how I'll be able to sustain tempo pace over 42k.  I had nothing left after my 2 hour half a couple of months ago, where will I get the energy to double that distance? 

I'll take my rest day on Monday, and come out Tuesday morning looking to bounce back.   

Got out early this frosty AM.  First time I could see my breath this fall.  Also donned my Northwestern touque, leaving my 2005 MCM hat behind until the spring.

My run was pretty good, considering how poorly I felt at the end of Sunday's run.  Acutally I'm more amazed at my recovery more than anything else.  Forty short hours after feeling like I couldn't run another step, I was out pretty close to my Tempo pace and loving it.  

Still have that issue of not achieving the "negative-split" that I want to do on every training run.  Today was another example of being slightly slow on the outbound leg and then really slowing on the inbound leg. 

I guess I am training at too fast a pace, but doing a slower schedule seems "too slow".  I want to keep challenging myself, but I'm listening to my body.  Very little indication of stress or strain beyond what I would consider very normal.  So, on I go . . . attempting to meet the goals that I have set for myself.

Snow in the forecast for tonight . . . 5-10 cm, although the City generally does not get near what they forecast for the GTA.  Still, I may be crunching along (or slushing along) in the snow tomorrow evening.

Covered 6k in 32 minutes and change this morning.  Felt good out there, and was pumping hard to get up Windermere without giving up any of my pace.

I think I may be "technically challenged" when it comes to breathing and running.  It seems that if I try to slow down my breathing, my turnover slows down too.  Switching from "mouth only" to "nose-in, mouth-out" breathing does the same thing.

Breathing is such a fundamental thing, I wonder how it's done properly to increase performance??  Especially when the air is so cold that it freezes your sinus and lungs alike.  Any suggestions?

Got off a bit easy tonight.  3 3/4 hills (if that is possible), and a bit of a gentler hill loop rather than just up and down the "triple switch back" that I had been using for my training since June.

We high-tailed it back to the store in order to attend the talk on Biomechanics of Running.  It was pretty good.  I'm worrying a bit about the tread wear on my NB 882s.  Only 140 miles on them, and I'm already through the hard sole on the outside of my heels.  Looks like the extra training meterage has really taken it's toll. 

The speaker suggested that I build up the worn portion with Shoo-Goo and monitor it for any change in foot, ankle or lower leg discomfort.

Good to see Adrian at Starbucks at the end of the night.  It's been awhile, my friend.  You are an inspiration, and Alex asked about Mr. Poutine when I told her that I saw you.  No making fun of my Barney suit, though.  >:(

Ran home from work tonight.  Left slightly later than I would have liked . . . nothing like daycare closing time to motivate you for a faster run time!  hehehehe

Found the toughest part of the run to be the end, when I needed to bend right down to put on Alex and Jamie's snow pants and boots . . . all without cooling down or stretching!  Talk about brushing with injury. 

Checked out a couple of hills in the park for the Marquis on Sunday.  Spring Rd looks pretty icy, although there is a single, dry track on one side.  The trail portions are short, but are sure to be treacherous during the race.  I may take a slow cruise up and down them to test footing tomorrow morning.  And to make sure I don't miss any turns when I'm on the course. . . :-)

Did 6k in and around High Park, following the route for the Marquis de Sade race tommorrow.  Made a couple of wrong turns, ended up with a bit of "muddy feet" as I tried to find the track through at one point. 

It should be a great race, I'm looking forward to it.

Up bright and early this morning, getting ready for the Marquis.  Not unlike my regular Sunday long run prep . . . clothes, snacks, gatorade, iPod - no shades today as it was overcast.  Temperature was -7C at the start, no wind, and the sun broke through as the morning wore on.

Tons of people in the Running Room this morning.  Lots of unfamiliar faces.  Probably 50-80 runners for the Marquis, plus all of the regular groups that go out on Sunday mornings.

None of my peeps were planning on the run, so I was solo today.  Didn't have GPS coverage when I walked out the door, but I did get the watch going from the start.  Finally my Garmin chugged to life about 1k in.

I can say that all of the "fear of the unknown" melted away after were were a couple of kms into the run.  Having the run in our neighbourhood made it a bit easier to adjust to . . . it felt like a number of shorter runs that we do all the time - except strung together in sequence.

I passed 10 minutes at the bottom of Spring Rd, and figured I'd get my walk break at the top instead.  Then, felt well enough to continue on and thought I'd take the next walk.  Well, you know what happened next.  I ended up not walking for the first 35 minutes and my body was fine with it.  After I got out of the park, I decided that I would do the Marquis "straight through", taking it at my regular Sunday training pace and not pushing things.

Interestingly enough, this first long straight run felt really good.  I kept a good cadence on the 18 hills, and never felt like I needed to catch my breath or walk out some pain.  I did have a twinge on the top of my left knee, and another on my right groin, but I can report that four hours later I feel fine. 

Finished at 2:13:44, which is a pretty good time for my first Marquis.  I settled in following a large group and smaller group, and we jockeyed back and forth for the second half of the run.  I had no issue with the route - it was well explained on Google Maps, and me being the geographer,  I checked it out thoroughly.  Even the two slight detours at the end of the HighPark portion, and through Lessard Park off of Humberview were easy enough to get through.  Here is the link for the route: http://www.gmap-pedometer.com/?r=1509308

I highly recommend the run to all of my WWHF peeps!

I am writing this entry two days later, and don't remember much about the Tuesday run!

I reserve the right to end the entry . . . here.

Little bit of a different run today.

We are celebrating American Thanksgiving with turkey dinner tonight at my brothers' place.  We had too much going on around here this morning to get my hills in at 5 am, so I elected to make it home a bit early and get out BEFORE turkey-time.

It's breezy but warm, about 3C.  Had to be careful dodging little kids on the sidewalks who were on their way home from school at I headed out to the Old Mill.  The run was good - felt like I was getting stronger as I added more loops.  Finished the sixth pretty strong and picked up a few seconds per kilometer burning down Colbeck. 

Now a quick shower, put together my "world famous" Superbowl Dip(tm), pick up the girls and get over to Lou's house.

(Now) routine work-to-home running commute on Friday afternoon.

Left late (again) and had to push to get to the house before girls' caregiver walked them home from daycare.  It would have been tragic if I had been late!  Although Christine saved my bacon by getting home 5-minutes before me.

Longest run of my life (again) today.  Seems like I'm setting records every Sunday as the marathon training continues.

No one from my group showed up for this morning's run, so I was on my own.  It was nice of Kyoko to ask those assembled at the store if anyone was thinking of running twenty nine kilometers.  Some gasps and a lot of chuckles from the crowd over that question.

I decided to go out with the Chilly Half clinic, who were doing an out and back route of 9 k today.  We went down through the park and west along the lake, and they turned back at the Humber Bridge.  I went north along the Humber for another 13.5 k, up past the Hurricane Hazel monument, all the way to the end of the paved trail in Weston.  Even had to do about 400 m on the grass and muck in order to get the proper distance for the return leg.

I was pretty tired but also quite serene during the scenic cruise along the river.  Much less stressful than running along Queens Quay and downtown.  No traffic.  No cars.  No buildings.  Hardly any pedestrians.  Just me, the grey skies and my aching legs.  heheheh

Worked my way back to the store up the switchback and across Colbeck, where I lost what little cushion I had left after 27 k.  It's slightly discouraging to survive a long run like that, only to fall behind pace in the last couple of kms.  Ah well.  What is the diff between 6:45/km pace and finishing 6:47/km pace.  Well, about 2 seconds per km - right??  :-)  Or 58 seconds over the full 29 km route.  Doesn't seem like that much in the grand scheme of things.

Weird to roll back into the store after 12 noon, with none of the Sunday runners around.  I rested, hydrated and did my stretches before heading back home.