Going Long

Beautiful, sunny, COLD Ottawa morning. -25C windchill.

Everything felt calm on the south and east legs of my run.

But turning back toward the North and West gave the cheeks and nose a rosy sheen.

Too bad I left my balaclava back in Toronto! :(

Moved my long run up one day, to Saturday this week.

Cold again this afternoon, but somehow a bit more bearable with the sun out.  Once the sun went down around 4:30 pm, it seemed much less inviting out there.

Ran all the way across Ottawa, through the downtown, then lower town and out through New Edinborough to CFB Rockliffe.

Last (really last!) long run of this schedule.  Race in two weekends.  Woo Hooo!
 

Up at (ahem!) 3:30 am this morning.  Watched the "Spirit of the Marathon" DVD that I got for Christmas.  Shoveled snow.  Cleaned off the car.  Washed and folded clothes.  Got out for a short run.

Seeing the elite and recreational runners prepare for the Chicago Marathon on the DVD was interesting.  Everyone has the same issues - whether you run a 2 hour pace or a 5 hour pace.  Just getting up and out the door every morning is a triumph.  Avoiding injury.  Watching the weather. The training miles. Running friends. Picking up your race packet. Getting gear together on race-day morning.  Personal cheering sections along the route.  The Finish Line.

I'm really looking forward to my race day on the 18th.  It is a milestone to run my first marathon distance, and to share it with my peeps will make it even more special. 

As I taper, I realize that this is a well deserved rest.  A break from the 5 days per week grind that I have been going through since mid-October.  Time to savour the feeling that I'm ready.  And to hope that my race-day goes well.

Great run tonight with the biggest group I've been out with in months!

Side streets were suprisingly slippy, considering that the last significant snowfall was a couple of days ago. 

Lots of enthusiasm for the RSR race on the 18th!  Thanks to all of you who have volunteered to pace me on my first 42.2k.

Only a week and a bit to go . . .

Quick 10k along the Lakeshore.

Martin Goodman Trail has been plowed, and was dry all the way down to Ontario Place.  Nice surface to run on.

A bit chilly to start, but dressed well for the duration of the run.  Wearing my windbreaker instead of my rain shell when the weather is ok, and it keeps me much more comfortable.

What a difference 24-hours makes. 

Yesterday, roads/paths dry.  No Wind. Fairly mild.

Today, roads a mess.  Windy.  Cold.  Ugh.

Did 12.75k this morning, my last Sunday run before race day.  Took it really easy all the way, as the slipping and sliding is a recipe for pulled muscles, joint hyper extension, or other stupid little injuries.

I seem to have come through it unscathed, which is the same thing I can say of my training program that I started in earnest after the election on October 14.

A couple of short, easy runs this week for my tapering and then my first 42k on Jan 18!   

Last run before race day!  I have 3k on the schedule for Saturday, but with the girls' swimming lessons in the morning, and getting prepped for Sunday brunch in Brampton, I doubt I will get out for it. 

It was a lovely, clear, cold, winter night for a run tonight.  We did the Baby Point loop, and I felt pretty good even getting up the small hills at the midpoint and end of the run. 

It sounds like the temperature will moderate a bit for race day.  And the 10cm of snow they were calling for in the 5-day forecast doesn't look like it will materialize.  Just a dusting on Saturday, so the roads should be pretty good for the run.

Counting down now . . . tic-toc, tic-toc . . .

Got out for 5k late this evening, after 9 pm.

Crisp but comfortable.  Felt great having the new shoes on. 

Looking forward to the start of the new schedule.

Feeling no ill-effects of the marathon last Sunday

Cccc-cold morning for the Robbie Burns Roadrace in Burlington, ON.

Temp around -15C (according to a pixel sign on the route), light winds from the west which didn't help as we turned into it for the last 3k.

I had a fast run (for me!), completing the course in 40:56.  Went out waaaaay too fast, trying to weave and dodge into open real estate in the first three kilometres.  I was close to 15 minutes for that interval, but was decidedly slower in the second half of the race.

I'll need to think more clearly about strategy and timing in a race pack as the spring moves along.  I set my watch for 5:24 pace per kilometre, but found myself running much faster than that once the field thinned out.  I couldn't maintain that pace, and found that I'd dropped about a minute per kilometer by the time I was within sight of the finish line.

Lots of folks passing me at the end, and although I relaxed, breathed more deeply and tried to "grin and bear it", I was hurting a little bit.

Glad when I got across the line.  And inside for hot chocolate and hot oatmeal!  Yum.

Easy run this morning.  Got out with the girls, pushing them in the double jogger.  Spent Saturday afternoon shopping for toddler-size sleeping bags and a wind screen to help keep them warm.  It all seemed to work well, the only complaining I heard was Jamie bothering Alex with an unrelenting poking when it wasn't welcome.

Big group for the marathon clinic run today.  Probably around 30 people or so.  Our route this morning was the first 8k of the RSR route and then turning around for a total of 16k.  It was weird to be on the same road as we were two weeks ago - and have it dry and fast! heheheh.  Could have used less snow in the first 10k of the race.

1:50:37

16.17k, 6:50/km

10.1m, 10:57/m

My first clinic night for the next session.  Shoe talk.  Clothing talk.  I already purchased two pairs of NB 1063's for this go around.  Seemed like the single pair of 882's didn't hold up too well to the marathon training on the last cycle. 

I used my Polar S120 with the heart rate monitor for the first time in a long while today.  Along with the Garmin 201, it seems I have the most ancient distance/time/heart rate set-up in the clinic.  Ah, well.  No use buying something new if these are perfectly fine. 

I set the watch up for 80% of maximum heart rate for the 6k tempo run this evening.  The tempo pace I had imagine for myself in this go-around was 5:03/km.  I have been shaving about 20 seconds off my training times through each clinic cycle for the past year. 

It is very apparent that I don't have the aerobic capacity to run 5:03 at 80% HR.  First benefit of knowing where my heart rate is!  hehehe  So, I'm going to take this week to figure out where my heart rate and training pace intersect for each of my run-types:  Tempo, Steady, Long Slow Distance (and later on Speed/Hills).  This is a bit of a different approach to organizing myself, but I think it will help with running negative splits and most importantly I will enjoy the lead-up to Ottawa much more.  I always say listening to my body is important, but I've only ever done that on a concious level with leg/core/arm muscle and joint pain.  Now I'm going to listen to my heart!  :-)

First night/morning back-to-back tomorrow morning.  We'll see how that goes.

Time - 35:27

Distance (metric) - 6.0 k, 5:55/km

Distance (imperial) - 3.75 mi, 9:31/m

HR Max 177, Avg 158 (left the watch going for an extra 4 minutes past completion! duh)

HR Target  120-160,  In-Zone 11:31 or 32.5% of the run

TOO FAST!

Ugh.  I'm not feeling so good. 

Followed up last night's clinic tempo run with another this morning.  6k in the evening and 10k this morning.  I stuck to the HR the whole way, and was very pleased with my ability to stay within my training zone.

It was ccccooooold out there this AM.  -25C windchill.  Light snow.  I'm praying that the forecasts pan out and we get +6C on Sunday for our long run.  That's shorts weather!

I hope that I feel better than this next week after doing the night/morning thing again.  It makes me wonder how can some of the people on this site do morning and evening runs, and can recover so well.  I'm obviously so not there yet.  24-36 hours is required for me to forget about the pain and suffering that I have endured.  hehehe

Time - 1:10:00

Distance (metric) - 10k, 7:00/km

Distance (imperial) - 6.25 mi, 11:16/mi

HR - 226 max (error), 163 observed, 156 avg

Target Zone: Tempo, 141-163 bpm, In Zone 1:02:43 or  89.5% of the run

Temperatures moderated quite nicely this morning.  Up around -2C, which is a spring day compared to what we've been running through the past few weeks.

Continuing on the Heart Rate Training regime, and felt very relaxed doing my 8k run.  I've realized that it will be much harder to run slow, than it has ever been to run fast.  Feathering my heart rate, when I start to hear my watch beeping is maddening.  I've already decided that I'll shut off the sound when I run with the group.  They don't need to hear me beeping all the time.

Time 51:02

Distance 8 k (5 mi)

Pace 6:23/km (10:13/mi)

Target Zone (Steady Run) 125 - 145 bpm

Max HR (observed) 169, Avg HR 140

In Zone 38:56, or 76.2% of the run

Got out this afternoon for my long slow run, after a hectic morning of my 5-year old's birthday party.

It was sunny and "warm", so I went out in shorts with a couple of layers and a vest on top.  Nice to be in my Marine Corps Marathon hat, vs the winter touque that has been the mainstay of my wardrobe during the cold weather.

Once again, it was very difficult to stay in my target zone today.  I'm supposed to take the long slow run at between 100 - 125 bpm.  I found myself unable to keep below 125/126 very much except for on my walk breaks.  I'm thinking that I should raise the zone to around 135, where I'd be able to comfortably maintain the range.  I wonder if that is completely against what I'm trying to do with the heart rate training program?

Regardless, any day running is a great day.  It was clear and sunny when I headed out just after 4 pm, but dark and (seemingly) colder when I got back home at 6:20.  I met up with one of my original running friends from '05, and we shared the last half of my 16k from Bathurst/Lakeshore back up to High Park.

Time: 1:57:50

Distance: 16k (10 mi)

Pace:  7:21/km (11:47/mi)

HR Zone: Long Run 100 - 125 bpm

HR Max: 136 (observed), Avg: 124

In Zone: 43.1 % of run

Perfect night for running in Toronto.  OC.  No wind.  Wet but not icy.

I was out in shorts again today, and didn't feel as though it was a bad decision.  I had second thoughts on the return leg of my out-and-back route on Sunday afternoon.

Not a problem staying under my target zone tonight.  In fact, I barely scraped the upper end of it.  Still trying to find my way with this new training methodology.

Time  36:31

Distance  6k (3.25 mi)

Pace  6:05/km (9:44/mi)

HR Target Zone  146-166 bpm

HR Max 166 (observed),  Avg 146

In Zone   54.8% of the run, under zone for the remainder

Better recovery run this morning than last Wednesday morning.  Probably because I didn't push so much last night.  The mid-winter thaw has left many paths passable, although the stretch along the Humber River from Bloor south to the Lake still has soft snow and ice on it. 

Couldn't do any of the path down past the flying saucer or the treatment plant either.  Ended up going west on the Queensway, south on Parklawn and then down to the lake before turning for home.  Hence the extra 2 k.  Plus, I walked from Grenadier Restaurant back home.

Time  1:21:26

Distance  12k (7.5 mi)

Pace  6:47/km (10:51/mi)

HR Zone  Steady Run  125 - 145 bpm

HR Max 161, Avg 137

HR In Zone 80.9% of the run

Pretty rushed this morning, as I slept late and we were on a deadline for departure to swimming lessons.

Nice and bright out, but cold.  I went with my summer hat, and my ears were wondering why the winter hat stayed home!  hehehe  Got dressed with my vest as the outer layer, then realized that my water tube would freeze if I didn't have it inside a full sleeve of my jacket.    At 6k water isn't a critical element, but it's a bit frustrating to reach for a blast of H2O and get slush or nothing at all.

Looking forward to 19k tomorrow morning. 

Time  42:21

Distance  6k (3.75mi)

Pace  7:03/k (11:17/mi)

HR Zone  116 - 136 bpm

HR Max 152, Avg 133

In Zone 62.8% of the run

Beautiful morning for a 19k run!

Didn't have the girls in the stroller this morning.  We all stayed up past midnight with friends visiting from Ottawa, and daddy was the only one to hear the bell for 8 am wake-up.

Did a loop of Bloor West through the park and up the South Kingsway, and then over to Prince Edward, south to the Queensway and eventually up to Islington and Bloor before heading for home.  New route, and pretty enjoyable.

Kept the pace pretty low key, although I blew my HR zone for much of the run.  I'll have to work pretty hard to run at 50-60% of my maximum.  It seems so horrendously s-l-o-w!

1-hr gravity class as cross training on Monday evening.  Back to the running mines on Tuesday night for our clinic talk.

Time  2:13:52

Distance  18.8k (11.75 mi)

Pace  7:07/km (11:23/mi)

HR Max 156 (observed), Avg 136 bpm

HR Zone not tracked to keep my watch from beeping continuously for two hours! 

Another one of these sunny, cold, dry mornings in Toronto.  Most of the snow is gone off the streets and sidewalks, which makes winter running much easier.

Got out for a six kilometre tempo run this morning.  Just enough to get the muscles warmed up and feeling good, not enough to start to hurt!  Hehehehe  It was dark and quiet out when I left the house at 6:20 am, but by the time I was back the sun was up and it felt like the day had started. 

Skipping the clinic talk and run tonight due to another commitment, so it's good that I got this run done before work.

Time  36:48

Distance  6k (3.25 mi)

Pace  6:09/km (9:51/mi)

HR Target Zone 136-156 bpm

HR Max 171, Avg 148

HR In Zone 78.8% of run

Got out slightly ahead of the rain/snow mix that is coming today and tonight.  It was scattered flurries when I hit the road shortly after 6 am.  My light jacket was still a little damp from yesterday's morning run (due to structural failure of my clothes hooks in the laundry room - no air dry capability) so I went out this AM with a vest and two long sleeve shirts.  It was a bit nippy to begin with, but once underway I felt good.  I guess the moderate temperature (-5C) and lack of wind had something to do with that.

For the second Wednesday in a row, I forgot to bring my Camelback  out with me.  You have to understand.  Wednesday morning is garbage/recycling morning.  With so many extra things to fill my pea-brain with, there is no space to remember to grab the water belt.  It's a wonder that I don't forget my shoes sometimes.  By the time I remember, I'm already almost to my starting point, and as we tell the girls . . . "We don't go backwards in this family."  That's to stop them from demanding to return home for a stuffed animal, or show-and-tell piece or some other thing we forget on the way to daycare.

Why do I bring all of this up?  Because without the water belt, my long pants slide down-down-down all through the run!  I feel like a hip-hop guy with droopy pants.  I'm constantly pulling them up, but to no avail.  One of the byproducts of moving from XXL to L over the past 18 months.  I'll look at replacing my wind pants sometime.  Until then, I have to remember The Belt.  hehehehe

Time   1:08:15

Distance  10k (6.25 mi)

Pace  6:49/k (10:55/mi)

HR Target Zone  126 - 146 bpm

HR Max 164, Avg 142

In Zone 68.4% of run

Quick 8k this afternoon, between kindergarden open house and pick-up at the current daycare.  Once again, I beat the weather - which closed in quite significantly as I got the girls ready to head home.

A sheen of snow and slush on the roadway, so I kept things rather simple.  Up and down two of the sidestreets in the neighbourhood and then down through the park and back up Ellis Ave.  That hill used to be my nemesis in the Learn to Run and 10k clinics.  Had trouble keeping under 156 bpm for the duration, but felt pretty good attacking it.

Time  50:39

Distance 8k (5mi)

Pace  6:19/k (10:07/mi)

HR Zone 136 - 156 bpm

HR Max 169 (observed), Avg 151

In Zone 77.3% of the run

Time 51:12

Distance  8k (5mi)

Pace  6:24/k

HR Zone  126-146 bpm

HR Avg 139

Long run this AM, the reverse route of last Sunday's run.  Snowy on the sidewalks, but only wet and slushy on the side of the roads.  That's where I prefer to tread in most circumstances.

Dropped by Grenadier to say Happy Birthday to Paul, and to hit the washroom before then end of my run.  Owed myself another mile after getting out of there, post-cake feeding!

Time  2:16:43

Distance   19k (11.9 mi)

Pace  7:12/km (11:31/mi)

HR Zone  116-136 bpm

HR Max 169, Avg 134

In Zone 55.1% of run

Cross-training

1 hour Gravity class

Ugh.  Haven't done that in a while . . .

Got out for a quick 6k this morning.  I think I'm seeing progress on this heart rate training, after only a few weeks of concentrating on it.  Had my pace down into the 5:45/km range without busting my max target this morning for a good part of the run.  The average for the whole run was a shade over 6:00 minutes, but I'm encouraged that I can sustain the faster pace without pushing my heart rate over my target range.  I figure that I should see faster times over the course of the next three months in much the same way.  One caveat, once the heat and humidity return I have no idea what my body is going to do . . .

Time  38:05

Distance  6k (3.75mi)

Pace   6:20/km (10:09/km)

HR Target Zone  136-156 bpm

HR Max 167, Avg 147

Easy 8k this morning.  A bit warmer than the last few days (~0C) but black-ice everywhere.  Made for treacherous footing, especially through High Park.  Very little traffic through there overnight, so there was no wet track in the curb lane.  Had a couple of close calls for slips.

My Garmin was completely dead this AM, so I ran without the GPS and tried to guess as to my turn-around point.  It looks like I was about 200m long on each leg, but that's pretty good from memory.  I've been running basically the same route this month, varying the distance and intensity. 

Still trying to figure out what I'm going to do for my race on Sunday.  Time to think about it for a while.

Time  57:26

Distance  8.4k (5.25 mi)

Pace  6:50/km (10:56/mi)

HR Zone  126-146 bpm

HR Max 167, Avg 144

HR In Zone 54.6% of run

Ok, this cold weather has got to go.  Clear and sunny (small blessing!) and -25C windchill this morning.  Am I obsessed with windchill temperatures?  Do I always lead my post with the bad news?  I wonder if I will do the same in the spring or summer.  Probably only when it's 42C on the humidex.  heheheh

Stretched my legs for 6k this morning, in advance of the Chilly Half tomorrow.  I don't know what it was, but I couldn't stay under my zone target for the life of me.  I think wearing the balaclava to keep my face/cheeks warm had me working alot harder than I imagined.  Not sure what I'll do at post time tomorrow, but I don't want to be huffing and puffing that badly for 21k!

I did my packing for the race already this afternoon.  We're out visiting friends this evening, and I don't want to be searching for stuff in the dark tomorrow morning.  Pick-up time is 7:30am, so I'll have to be out of the house by about 7:15 to walk down to the Running Room. 

Wish me luck!

Time  39:48

Distance  6k (3.75mi)

Pace  6:38/km (10:36/mi)

HR Zone  126-146 bpm

HR Max 161, Avg 149  **boo! hiss! outside my zone**

In Zone for a pitiful 26% of the run.  Blech!

HSBC Chilly Half - Burlington, ON - Sun March 1, 2009

Nice day for a race on the waterfront in Burlington.  It was a bright, sunny -10C at the gun. A bit "Chillier" with the wind, but not nearly as bad as it could have been.  I had been wondering about the final turn west on Lakeshore Blvd at 13k, and how running into a headwind would have felt.  Luckily it was not an issue.

What was an issue, you ask?  Well, "Rob the dummy racer" showed up again today.

Before the race I had been thinking, "Go out at 6 min/k and see what happens."  So I wouldn't fall completely off my PB result from Scotiabank last fall I was planning to run the first 8-10k without walk breaks.  Treat them like a long, steady run (read: slow) run from training.  Then, depending on how I felt - increase the velocity to break 2 hours.

Chatting with my peeps before the race, I found out that our coach had agreed to pace for a 1:55 finish.  Of course, "Finish Line Fever" took over.  I thought, "Yeah, I'd love to finish at 1:55."  Especially if all the cool kids were doing it.

We all took off from the start together and found our Pace Bunny Paul a kilometer into the race.  Everything was feeling great.  No worries.  I'm going to come in at 1:55!  Except for the fact that I was writing a cheque that my body couldn't cash.  My heart rate was over 180 for most of the first 12k of the race.  That is my age adjusted max. 

Paul, Dave and I remained together approaching 13k.  I called for a walk break, but they decided to continue to the water station.  When we parted company I lost the pacing that had carried me up to that point.  My body started complaining.  I couldn't keep up what I had started.  This wasn't an unexpected result.  I had asked Paul where is HR was at earlier on.  He told me 156.  Dave said 162.  My 188 was putting me in a no-win situation.

My recorded splits were 27:42 @ 5k, 1:22:55 @ 15k,  2:04:05 @ 21.1k,  nearly dead-on 5:30/km pace for the first 15k and 6:42/km for the last 6k. 

I saw Paul and Dave start up again after the water station, but had no hope to meet-up with them.  Then I began to see my smarter friends go by, feeling fresh, and encouraging me to grab onto their coat tails.  Unfortunately, I had nothing much left to make a surge, and shuffled across the finish line with a wimper.

Paul and Dave both came in at 1:54 and change in a very impressive race.  I wonder had I run with them to that water station, would I have survived for the same finish?  It seemed like we were pushing each other forward through the 5 and 10k distances, it may have been enough for me to gut-it-out.

Part of my difficulty was the need for a pit-stop in the late stages of the race.  A winter race made the logistics of relieving myself much more problematic.  I would have welcomed the comfort of a short pee break in those last kilometers.  Reminder for the marathon . . . visit Johnny-on-the-spot!

Finally, I wonder about the psychology of racing.  Of having a plan, and changing it.  Of wanting to outdo previous performance, but knowing that it can't be done every single time I go out for a run.  Will "negative split" ever be part of my vocabulary?  I have a couple more tune-ups before my goal race, so we'll see.  I learned alot (again!) today.  Too bad learning has to be so hard . . .

Time 2:04:05

Distance 21.1k (13.1 mi)

Pace 5:52/km (9:24/mi)

HR Max 224, Avg 181

Good thing I didn't blow a valve . . .

Back in the saddle after the race on Sunday.

Still feeling a bit tight in the quads on both sides.  My knees are humming a bit as I sit here and type my comments.

Didn't wear my Camelback this morning, figuring that I'd only be out for about 30 minutes.  Felt very nice not to have that thing strapped around my waist.  I'm not sure I've ever run without it before.  It seems like a part of me when I'm out there.

Temp this morning was a chilly -13C.  With wind chill I'm sure it's down around -25C.  When will spring finally arrive??  I'm starting to dream about running in shorts and a t-shirt. 

Time  36:35

Distance 6k (3.75 mi)

Pace  6:05/km (9:45/mi)

HR Zone  136-156 bpm

HR Max 163, Avg 142

In Zone 43.8% of run

Crisp, bright morning.  Quick 10k.  Only one layer on this AM, as I thought things had warmed up a bit.  Temp was -9C, windchill was -16C.  My thighs had a bit of wind burn on them, but nothing a hot shower couldn't fix up.  Felt good, and kept in my zone for most of the run. 

Time  1:06:55

Distance  10k (6.25mi)

Pace  6:41/km (10:42/mi)

HR Zone  126-146 bpm

HR Max 228, Avg  138

In Zone 84.6% of the run  

I'm writing this a week later from memory, so all you get is the stats . . .  :-)

Time  40:02

Distance 6k (3.75 mi)

Pace  6:40/km (10:40/mi)

HR target zone  126 - 146

HR max 158, avg 142

In Zone 62.3% of the run

Had a problem with my lower leg from about 1 hour into this slow, long run and had to abandon at 14 km. 

Took the following week off, and the physiotherapist tells me that the solneus is strained.  Scheduled two more appointments to work on it, but rest is the best medicine.

I'm going to take couple of short, easy runs early next week to test the leg and try to get some cardio back. 

Around the Bay is two weeks away. 

Rehab run tonight.  First time out in 8 days, since I abandoned halfway through 26k on March 8.

Soleus on the left side tightened up pretty badly after only 3.35k.  So much that I had to quit.  Seems like a week's rest didn't help that much.

Did go for a physio assessment late last week, and I'll do a couple of follow-up appointments this week.  No real prognosis as to when I'll be ready to go full out. 

Not sure about Around the Bay, as it is only two weeks away.  Don't want to sacrifice my goal marathon in Ottawa by coming back too early.

Time 25:00

Distance 3.35k (2.0 mi)

Pace  7:27/km (11:56/mi)

no reading on the heart rate tonight

Rehab run, part deux.

Slathered my lower calves with Tiger Balm before going out today.  Christine has been using it on her back spasms for the last few days, and told me it made her feel alot better.  I figured that getting the muscles warm, and keeping them that way would be a good idea.  So, I kissed the girls goodnight (as they held their noses, stinky daddy!) and went out for 5k.

Less than 1k in I started to feel the familiar stabbing pain in the left soleus, accompanied with an aching in the right heel.  When it rains, it pours.

I eased back a bit on my pace and lo and behold, the pain subsided quite well.  After I turned at the halfway point, the muscles seemed to be feeling quite good.  My wind sucked though.  Being out of the game for close to 10-days had me outside my HR zone for most of the run.  Didn't help that I had dinner before hand, as I wasn't particularly focused on the run tonight.  I was thinking I'd go out to see how far I'd get.

Still holding out hope for Around the Bay, but 30k seems like such a long way on less than 100% legs.  I guess I could bail at the 10, 15 or 20k relay points if things started to get way out of hand, and get a spot on a bus back to Copps.  If I've got Tiger Balm on me for the start, maybe it could carry me through?  The weather will play a big part in whether I go for it or not.

Time  34:35

Distance  5k (3.1 mi)

Pace  6:54/km (11:02/mi)

HR Zones 126-146 bpm

HR Max 160, Avg 146

In Zone 43.3% of the run 

Another recovery run, coming back from a very tight lower calf on the left side. 

This morning was colder than many over the past several weeks, but it was good to get out and see if my legs are getting back to normal.

Slathered myself with Tiger Balm again.  The "vapo-rub" smell keeps me moving out there on the road! hehehe  The girls say that I'm "stinky daddy". 

Actually, the heat transference to below the skin has helped keep me loose at the start of my runs all week. 

Time 1:10

Distance 10.03 k (6.25 mi)

Pace  6:54/km (11:09/mi)

HR max 164, avg 140

HR zone  126 - 146 bpm

In Zone 67.7% of the run

First long run in two weekends, still taking things slow and steady to test my limits.

Went out thinking that I'd try 15-20k, depending on how I felt.

The run was fine, except for some directional issues looping through Forest Hill.  We ended up doing enough distance, but it was back and forth over the same terrain a couple of times.  Not a confidence-inspiring routing exercise. 

I actually made it to 24k before feeling like it was time to bail to the subway.  Hopped on at Ossington and made it home just before 12 noon.

My legs were tight - but around the knees and upper thighs.  Not at all in the lower calf where the injury had been focused.  Seems like this was plain old-fashion fatigue, vs anything that will keep me from continuing in my training.

It's especially timely, as I needed to make a decision about Around the Bay early this week.  I'm going to participate, but it will be at a comfortable pace and more to enjoy the race than tear up the ashpalt!  heheheh

Time  2:55:03

Distance  24.06k (15.03 mi)

Pace  7:16/km (11:38/mi)

HR Zone  116-136 bpm

HR Max 237 (error), Avg 144

In Zone a pathetic 23.6% of the run.  Boo. Hiss.

Back to the regular Tuesday night clinic routine.  Got there a bit late, and sat at the back.  Got the back row a little uncomfortable when I broke out the Tiger Balm and greased down both calfs to wake and warm them up before running.  :-)

Tempo pace was pretty good.  Felt nice to pick it up after several steady, recovery runs.  No pain in my legs during or after the run.  Want to take it easy this week in front of Around the Bay, so I'm only going to go out every other day.

Two equipment snafus today.  Walked out of the house with my heart rate chest band on, but without the wristwatch!  Not very useful, eh? 

Then the ultimate in silliness.  I have two pairs of NB 1063s that I've been wearing since the beginning of February.  Both are blue, as my local NB store did not have colour choice when I purchased them.  I wrote "1" on one pair and "2" on the other pair before using them, and I've been switching them for every other run to even out wear on both pairs.

So I'm putting my shoes on after applying the Tiger Balm, and I see that the left shoe has "1" on it, and the right shoe has "2" on it!  Duh.  What a loser I am.  :-(

Time  38:00 approx

Distance 6k (3.75 mi)

Pace  6:20/km (10:08/mi)

No HR info today.  Sniff.

Ran home from work this afternoon.  First time in a couple of months.  Skies were grey, low ceiling, but it didn't rain the whole time I was out.

Many more runners and cyclists out now, as opposed to December/January! 

I had a couple of twinges in the upper legs and glutes.  Weird to be feeling stuff up there, as opposed to where my "injury" was happening down in the calf and below.  Not sure if the problem is migrating, or if I'm compensating in my gait or what.  Either way, it was easy enough to deal with it. 

I'll do a short tune-up run on Saturday and get ready for Around the Bay on Sunday!  30k!  Woo Hoo!!

Time  1:05:40

Distance 10.12 km (6.325mi)

Pace 6:29/km (10:22/mi)

HR Zone 136 - 156 bpm

HR Max 220, Avg 157

In Zone 50.7% which is pretty bad, but I was rushing to pick up the girls from daycare! hehehe

Got out for ATB on a wet, cold morning. 

Decided to pace with my friends as a strategy to keep me from burning out as I have in the last couple of races.

It seemed to work well for the first 20k, although my calf was noticeable from about 8 k onward.  I kept trying to ignore it, and had the group pulling me along past the 10 and 15k relay exchange points.

Once we got near 20k, the pace of the group picked up considerably.  I was fighting to hang on to them as they slowly disappeared ahead of me.  I was very concerned that if I was dropped I wouldn't have the legs to bring me in at my 3-hour goal.  I ran like stink to keep up, and had one last flailing go at catching the lead group after the 21k water station.

When the pulled away again, I was done.  Without the focus on the pace, and keeping up to the group, my leg started to really sing.  My gait and cadence began to suffer and the pain started migrating up my left leg, behind the knee and into the glute.  A parade of friends began to pass me at 22k and I decided to stop for a pee break at 24k to gather myself together for the final 6k.

You know what happened.  My soleus seized up, and I was could hardly walk after the short break.  The pounding down into and up out of the valley was not something I could contemplate with my leg feeling the way it was.  I resigned myself to walk up the double switchback to the 27k mark.  Even then, I couldn't get started again and my afternoon was over.  I walked back to downtown Hamilton and finished with a time of 3:42 and change.

My splits were pretty respectable 1:06 (10k), 1:36 (15k), 2:06 (20k), and I was on my way to probably something around 3:15 for the full distance before the wheels on the bus began to fall off.  I'm writing this two weeks later after a series of physio sessions and rest.  I'm looking forward to getting six good weeks of training in before Ottawa at the end of May.

First run in two weeks, following the re-injury of my calf at Around the Bay.

Nice and easy 4k around the neighbourhood, to drop an envelope at a friend's house.

Picked up the girls from daycare at the end of the run.  Jamie declared "I want to go running with you" when she saw me in my run clothes!  hehehe

Time  28:46

Distance  4k (2.5mi)

Pace  7:11/km (11:30/mi)

HR Zone  116-136 bpm

HR Max 145  Avg 134

In Zone 51.8% of run

My first serious test of the calf since ATB on March 29.  Even before that, I had run sporadically for three weeks - so I'm thinking I've been off for close to five weeks this cycle.  Ugh.  Not setting myself up for a stellar race at the end of May.

Got out for 10k Tempo today.  Hoofing it hard to make it to the daycare for pickup before it closed at 6 pm.  If I would have made it, it would have been a PB!  As it was, I dialed it back and called Christine to revise our plans for the evening.

It was nice to be out and working hard.  The calf seems to be healed, but my mind is still worried about it.  I'll be happy when I'm out there and not trying to avoid injury.  That's when the injuries occur, right?

Time  1:03:34

Distance 10k (6.25 mi)

Pace  6:21/km (10:10/mi)

HR Zone  136-156 bpm

HR 163 Avg, 181 Max

In zone 19.8% of the run

Same distance and route as Wednesday's run home from work, but it's incredible the difference in feeling today.

The other day I went harder early, then backed off late.  This time I was steady at a slightly slower pace the whole distance.  The ultimate result was a slightly slower time today, and a more sluggish feeling after the end of the run.  Weird that the same distance and route yielded such different results.

Distance  10k

Time  1:04:32

Pace 6:27/km (10:19/mi)

no information on the HR Zones and min/max

Probably the most enjoyable outing of my running life tonight.

Christine returned home around 3 pm from her weekend away, and she and the girls and I went down for family nap.  I woke up at 630 pm and was determined to get out for my long run this week.

Hit the street just after 7 pm, taking it very slow and keeping my heart rate in the mid 130s.  The sun was out, the wind was calm, hardly anyone out on the paths along the Lakeshore and north on the Humber River.  Its a bit of an elevation gain moving away from the lake, but I kept myself comfortable and continued up past the Old Mill and settled along the winding, flat path in the Humber River Valley.

1st 10k in 73 minutes

Gave the girls a phone call around 830 pm, just before they went down for bed.  I was still on the out-bound portion of my route, but close to my 12.5k turn-around point.  The feeling of the night was so positive, I thought I would stretch the run out to the 32k that my clinic peeps had run earlier in the day. 

Needless to say, I was a bit nervous about the change in plan.  My calf seemed ok, but I hadn't really tested it over 24k since my last training cycle that ended in mid-January.  With the injury in early March, and then a re-occurance at the end of March, I didn't want a repeat. 

I glided past 12.5k, and got to my turn around @ Eglinton Ave W and Jane St feeling strong. It was getting fairly dark on the route, no lights on the bike path, but enough contrast that I felt ok being out there.  I was feeling so good that I started belting out some of the songs on my iPod, only disturbing a racoon or two along the way.

2nd 10k in 68 minutes

My second split was five minutes faster than the first, so I thought to myself that I would try to lower my third 10k stretch by the same amount to 63 minutes.  Of course, my heart rate began to creep up and the lactic acid began building up in my legs.  The soreness was mostly in my thighs and my knees were tight.  This actually gave me a big smile - as it's the normal course for my body on a long run.  The fact that the calf and glutes were strong spurred me along feeling good.

By the time I got back down to the mouth of the Humber and onto the Martin Goodman Trail, I was pretty tired.  Nearly a month off will have that effect!  heheheh  There was also a massive easterly wind pushing me in the face for the mile along the lake before I turned back into High Park. 

Got to the 30k mark at 3:29:30, so I ran the third 10k split in about the same time as the second.  Pretty good result, but I was thinking about how I can structure my race in Ottawa to start slow, and progress through the four 10k's in gradually improving splits.  My thinking for the race is 73, 70, 67, 64 - which would bring me in around 4:47.  Not too shabby for a first marathon.

Got up the hill on Spring Rd and ended my run at Humberside Ave.  Looked at my watch and saw it was nearly 11 pm.  Thought about how crazy it was that I spent the whole evening running.  Smiled at how crazy it was that I spent the whole evening running!!  :-)

Distance  32k (20mi)

Time  3:43:49

Pace  6:59/km (11:11/mi)

HR max 188, avg 155

Out for my first clinic night in close to a month.  Not being able to run, I skipped the talks that had been taking place every Tuesday evening.  It was too difficult to extricate myself from the dinner/bed routine of the girls if I wasn't going to do a run.

The Mississauga racers are beginning their taper this week, so Jacqui reviewed everything that had been covered in the 15 weeks thus far.  Seems like I missed a lot of them.  :-(  Oh well, I've been through a number of clinics before.  Many of the topics are repeated.  I think I'll have to sit down and get a book to read on specific marathon issues.

Distance   6k (3.75mi)

Time  36:45

Pace  6:07/km (9:48/mi)

HR  not computed tonight

Nice morning run today.  What a difference running in the spring makes.  Not just to your body, footing, breathing.  But, to your mind.  It was bright so early, that put a jump in my step from the start.  I went out for 10k west along the lake.  Took a new route north along the Humber on the east bank.  Never been up that way before, and one of my mapping friends at the City had been asking me about that path.  It put me up on the Queensway, and then I had a familiar run back into the park and home.

Felt pretty good.  Then got on my bike and rode into work.  Still felt good.  Then got a massage, with focus on my injury point.  Didn't feel so good!  heheheh  I'm writing this on Friday morning, and it feels fine. Steve the RMT says that I should go in to see him a couple of weeks before Ottawa, just to focus on the lower body.  Sounds good to me.

Distance  10k (6.25 mi)

Time  1:10:28

Pace  7:02/km (11:16/mi)

HR zone  126-146 bpm

HR max 226 (I think that was a misfire on the watch)  avg 145

In Zone 46.3% of the run

Went out for the first of the 5 Peaks series today.

The Enduro race was two loops around the Chicopee ski centre in Kitchener, ON.

To call Chicopee (or any of the race venues in this series) a "peak" definitely depends on your context. I'm sure you folks out in Utah or anywhere in western North America would laugh at the insignificance of these "hills". We in Ontario don't have much to talk about when it comes to mountains!

I'm not a very experienced trail runner, so being out on single-track, undulating terrain was exhilarating. I found the whole tone of the race a lot more laid back than some of the road races that I've run lately. That was very welcome.

Unfortunately, my streak of bad races continued at Chicopee. I felt good on the first loop, and started back around for the second time. The wet/muddy/snowy switchbacks up the main climb "woke-up" my recovering calf injury enough that I stopped halfway up the hill. That ugly stretching/tearing feeling is something that I will never get used to.

More rest and physio for me, as I try to keep things together for the race in Ottawa on May 24. I'll get another chance out on the trail at Horseshoe Valley in June.

Time 37:00

Distance 5k (3.1 mi)

Pace 7:24/km (11:50/mi)

DNF the full 8.6k distance

Took few extra days rest following my DNF last Saturday, but Ottawa is approaching and I'm not really sure where I'm at "body-wise" for the race. I know my training has been sub-par, as I've been on and off the shelf since early March. When I get out and run, and my calf issues do not rear their ugly head, I feel great. Unfortunately, I think my overall fitness and endurance is probably in the 4:45 range for the full. I'd really like to gut out 4:30 in my first "official" marathon, but I guess we'll see how it goes on race day.

Today was all about gutting it out.

It started to sprinkle rain while I was on my way home from work, and it turned into a steady drizzle by the time I made it home. I thought that maybe after dinner and putting the girls to bed that it would let up a bit and I'd be able to get 10k in without getting soaked.

No such luck. Fortunately, it was a a warm rain. 14C as I walked out the door. I put on my cycling jacket and rain pants and headed out.

It was a pretty good run. Nobody was out, so I had all the paths to myself. Left my glasses at home, so I wouldn't be annoyed by droplets it front of my eyes. It felt good to get some miles in, and have my leg feel ok afterward. I've been cycling to work a few times a week over the past month, but it doesn't give me the same type of workout that a 10k run does.

Time 1:11:47

Distance 10k (6.25 mi)

Pace 7:10/km (11:29/mi)

HR Zone 126-146 bpm

HR Max 151, Avg 138

In Zone 89.1% of the run

32 must be my lucky number. I had another great run long today, with 32k being the distance.

Got an early start at 5:45 am, so I could end up at Sporting Life to pick up my race kit by 10 am. It was cool, but comfortable to start out, and I was wearing long tights and an extra vest over my long sleeve and short sleeve shirts.

Time drifted along quite quickly, as I chewed up the kilometers. I started seeing some runners going the other way along Queens Quay. They were out in shorts and t-shirts, and it started to make me feel a bit overdressed. Somehow, my body started heating up and I decided to ditch my outer layer.

What to do with clothes you don't want to carry for the remaining 20k of your run?? Place them inside a traffic safety barrel of course! I left the clothes inside a barrel on Lakeshore Blvd @ Cherry St. We were going to be heading down that way on Sunday for the "Steps for Life" 5k walk, so I thought it'd be easy to retreive them. As it turns out, it my idea worked like a charm. Christine had a good laugh when I retreived the clothes and got back to the car on Sunday afternoon!

So, back to Saturday's run. It was all good going north through the Lower Don Valley. Started seeing some cyclists going the other way after 7 am. I was running at a relaxed pace, and feeling quite good. They've been doing some re-alignment of the paved paths in the valley, re-planting trees/shrubs along the banks of the river. It was a sunny and warm day once the sun was up.

Made it past my previous office around 8 am. I felt pretty strong as I headed up behind the Science Centre and underneath Eglinton Ave W. I am a bit unfamiliar with the path system in the far upper reaches of the Don Valley, having only cycled there once with McGhie. I found out I was on the right track to make it up to Sunnybrook Park, and to end up on the hospital campus and out across Bayview Ave.

As could be expected on a 3-4 hour run, I needed a bit of a bathroom break at that point. I had never been inside any of the buildings at Sunnybrook, and didn't want to start looking around dressed as a sweaty, smelly runner - trying to hold it in!! I'm talking about the sitting kind of bathroom trip, not the standing kind. hehehe Eventually I saw someone entering a building and asked them if a public washroom was close. She pointed one out right inside the doorway. Bonus!

I emerged about 10 minutes later, feeling refreshed and ready to finish the last 6k of my run. That bathroom break really hit my legs hard. I could barely move when I tried to get running again. It was like Around the Bay all over again - except without the pain in my calf. I vowed to stop if my recurring injury reared its ugly head, but luckily it did not.

Got moving slowly, and resumed a slower pace than I had been making before my rest stop. The trip west on Blythwood and over to Yonge St was a bit of an undulating journey. Even small hills were a bit of a challenge up into the 30k range. I got to Sporting Life with just over thirty clicks done. I wanted to finish the full distance, so I ran up Yonge St and over to Lawrence @ Mount Pleasant and back to finish it! Yeah!

Picked up my race kit afterwards in the store. Although I didn't run the race on Sunday morning, I was all about collecting my t-shirt. Took the subway home and got there in time to take Alex to her little friend's birthday party. Getting out on my bike so soon after running was an interesting experience, and got me thinking about triathalons . . . hehehehe

Distance 32k (20 mi)

Time 3:47:52

Pace 7:07/km (11:23/mi)

HR max 236 (triggered by electronics at an intersection, I think)

HR avg 149

No "in-zone" number, as I was just trying to keep the HR low during the whole run. Noticed that I was below 136 for a good portion of the first 10k, creeping up about 10 bpm each 10k following that.

Split times (total time)

5k 32:58

10k 33:41 1:06:39

15k 32:09 1:38:48

20k 34:12 2:13:00

25k 31:48 2:44:48

30k 50:04 3:34:52 (10 min bathroom break!)

32k 13:00 3:47:52

Very quick (for me!) 6k tonight. Last clinic night with the whole group - some will be running Mississauga on Sunday, others will continue for two more weeks preparing for Ottawa.

It was a bit breezy and cool tonight, so I began the run by wanting to keep my heart rate up to stay warm. The pace seemed to agree with me, so I kept at it.

It was good to get some confidence pushing myself a bit. It's been a long time since I've seen a sub-6/km pace on my watch. Hello old friend!

The whole heart rate training regime was good for me this cycle. It kept me from burning out, and it was also easier to come back from my nagging injury through March and April.

It will be great to be in Mississauga on Sunday, for the half. I've never been to that race, so I'm looking forward to it. I may even spend some time at the expo - which is something I usually avoid like the plague. I'm a "get the kit - get out quick" expo guy! heheheh

We'll see how much time I have on Saturday.

Distance 6k (3.75 mi)

Time 34:07

Pace 5:40/km (9:04/mi)

HR Zone 136-156 bpm

HR Max 175, Avg 154

In Zone 39.4% of the run

Fantastic Thursday morning run.  Weather is EXTREMELY beautiful.  Run was comfortable.  Had some pace.  Got some much needed confidence going into final preparations for Ottawa.

Even managed a negative split this morning.  What a novel thing that is!  I always had trouble figuring pace management to end my runs with the nirvana of negative split.  Now I see that the key was on my Garmin all along.  In big, bold numbers, the unit gives me my lap pace!  Duh! Go out at 6:29/km, come back at 6:28/km.  Negative split.  Easy peasy.

Got home and puttered around with the girls and Christine for awhile before heading out to work by bicycle.  I'm thinking that over the summer I'm going to have more of that "duathalon" experience happening.   I hope my legs and my brain and my sleep patterns are up to it.

Distance 10.1k  (6.3 mi)

Time  1:03:47

Pace 6:18/km

HR  range  126-146 bpm

HR max  xxx,  avg xxx

In range  xx%

Woke up at 4 am this morning, and didn't even try to get back to sleep.  Got a lot going on today - race prep for the Mississauga half.  Gotta get to Value Village for some throw away clothing.  Over to the race expo to pick up my kit.  Also get the girls squared away for our sleep over at Tito and Tita's house tonight.

Did a pleasant 6k this morning.  The birds are chirpping and the temperature is 9C.  It felt good to get out on Annette St.  They are 95% done the road work that has been going on for months, and now the asphalt is smooth as silk for an early morning runner.

Figured I'd post this now, because I don't think I'll get a chance for the rest of the weekend.  And the music's getting faster at work . . . no time next week either!  :-(

I begin my taper after running the half tomorrow.  Not that I'll be tapering that much.  My schedule has been reduced due to injuries the past eight weeks.  But, I'll take the reduction in milage and intensity leading up to Ottawa.

My plans for the marathon may change up a little bit in the next while.  Not the race itself, but getting to- and from- the event.  I had planned to take Friday and Monday off that weekend - to facilitate an unhurried arrival and enough recovery in my legs to withstand the 5-hour car trip home.  I was informed that all vacation plans are tentative, subject to the outcome of labour negotiations at work.  I believe that the unions are in a legal position to inform the employer of their intent to strike at any time. 

Bottom line - I may be driving up to Ottawa on Saturday morning and coming back on Sunday night.  Oh, the horror!

Distance  6.09k (3.8mi)

Time 38:29

Pace 6:19/km

HR range 126-146 bpm

HR max 209, 144 avg

In zone xx%

Finally, a great race experience in 2009!  It all came together in my first race in Mississauga.  Weather was a bit cool in the AM, but I warmed up well and the throw-away clothese were gone before 8k.

I arrived at the finish line just before 6am, to lock up my bike for my post-race ride back to Square One where I left my car.  I had slept at mom and dad's so the girls would have care on Sunday morning.  Christine and Sue had gone away overnight to celebrate Chris' birthday.  I showed up at the start by myself, perfectly content to run on my own.  I was so happy to see the RR peeps just before the start. 

I ended up crossing the start line with Allyson and Jaimie.  We had a nice stroll down Burnhamthorpe Rd together, and I left them at about 5k to test my marathon strategy in the half race. 

My strategy was to start the race with 5k at 6:30/km pace.  Then, depending on how I was feeling, I was going to try and increase my pace by 10 seconds in each 5k block.  That would have brought me in at 2:11.

As it turned out, my first five was at 6:32 pace.  So far, so good.  Turned down Mississauga Rd and onto the UTM campus feeling ok.  I saw a number of folks jumping into the woods for "bio-breaks" and thought that would be a good idea.  I didn't relish the idea of waiting for a port-a-pottie along the route, so paused at about 7k. 

Continuing down Mississauga Rd, the surface was silky smooth and I began to pick-up speed.  I finished the second five kilometers in just over 30 minutes, at a pace of 6:08 and the 10k distance complete in 1:03.

After getting up the small hill at 10k, it all began working for me.  I hooked up with an older couple (older than me! hehehe) who had a great pace and were picking their way through the thinning crowd.  I followed them for a short while, thinking I would lose them during a walk break.  As luck would have it, they took a walk break just in front of me.  So I hung onto them until about 16k and they pulled me along quite well.  I did the third 5k block in 28 minutes and change, at 5:37 pace.  Yowza!

Getting onto the Waterfront Trail, I found that the field was bunching up and I still wanted to fly!  I couldn't believe that I was still getting faster at that late stage in the race.  I checked the lap time on my Garmin, and I was hovering around 5:17-5:20 during the final couple of k's.  I kept a couple of folks in my sights, because I saw they were strong and I wanted to try to keep up.  To my suprise I was able to catch and pass them before the final dash to the finish line.

If you see my pics from the race photographer, I can tell you that 5:12 pace at 21k doesn't look very pretty!  hehehe  I'll take it though.  This two hours built up an enormous amount of confidence that I'll take into the marathon in Ottawa in two weeks.  I know I can run fast, now I'll have to make sure that I run smart.  4:30 looks reachable.  I'll see how I feel mid-run before hoping for anything more than that.

Time  2:05:06

Distance 21.47k (13.4mi)

Pace 5:50/km (9:29/mi)

HR Avg 149, Max 194

Second-last clinic night for the spring marathoners.  A bunch of the runners had run Mississauga on Sunday, and we spent the meeting hearing about their experiences.  It was as varied as the people running.  Most seemed to have a great run.  A couple had issues going into Sunday, or had a problem come up that kept them from peak performance.  One woman qualified for Boston, and we were understandably in awe of her!  hehehe

Got out for a 6k tempo run, but did it a bit slower than my normal Tuesday pace.  I wanted to take it easy so soon after a pretty agressive half marathon race.  So Nisha and I cruised around the loop twice after doing our normal additional jaunt on Gothic, Glenlake and High Park Ave.

Time  39:23

Distance 6k (3.75mi)

Pace  6:33/km (10:30/mi)

HR Zone  136-156 bpm

HR Avg 132, Max 148

In Zone 30.5%

Ran home this evening, with sunny blue skies but a hell of a lot of wind.  The trail along the lake was unbelievably difficult.  Like wanting to quit running difficult.  It seemed like the wind was up into the 50-60 km/h range.  They had turned off the windmill at Exhibition Place, as they do when the wind is too strong (if you can believe that!).

I traded the blowing of the lake for the calmness of the park, once I got across Lakeshore and up onto Spring Rd.  It was 1000% better for me, and I enjoyed the final 2k gliding up the hill and over Bloor St to my finish at Humberside Ave.

I've got 16k on Saturday morning, and then the training slows down and shortens considerably over the next ten days.  I'll enjoy the time off, and start thinking about how to make Ottawa the memorable race that I'm sure it will be. 

Time  1:06:47

Distance 10k (6.25mi)

Pace  6:40/km (10:41/mi)

HR Zone 136-156 bpm

HR Avg 153, Max 165

In Zone 66.1% of run

Last long run of this training cycle.  The rain held off, as it looks like it had poured over night.  The power went off in our place just before 5 am, and was restored about four hours later.

It was a bit warmish down in the Humber Valley.  The tree canopy kept the breeze off me, and I found that my technical undershirt and long sleeve ATB shirt were a little too much to be wearing.  I thought about ditching the undershirt, but didn't want to start removing and replacing clothes along the path.  So, I was a bit more "perspiry" that I like, but it was fine.  I'll definitely be going short sleeve for the race, but I've already bought my throw-aways for the early morning and beginning of the race.

Six km's tomorrow morning at race pace.  Then a couple of short runs next week.  Then . . . here we come OTTAWA!!!!

Time  1:52:03

Distance  18.01 k (11.25 mi)

Pace  6:13/km (9:57/mi)

HR Avg 157, Max 189

Plus, I did the switchback up from the Old Mill!  Nice old friends we are  . . .

Final Sunday run before race day!

It was a recovery run for the rest of the clinic peeps, only about a half-dozen showed up.  We ran up Bloor St to the park, and then the group was going to dive into the woods for a 6k trail run. 

I was very reluctant to be going up and down on the trails, mostly worried about turned ankles and the like.  So I stuck to my plan of doing a "tempo" 6k, down Parkside, along the Queensway and up Ellis.

The wind was strong and going up Ellis was a challenge.  Hadn't done that long, steady climb in a long while.  Ended up putting a lot of effort into the run, and was wondering (hoping?) that I wouldn't be that bagged at the end of my warm-up during the race!

Sigh.  Always something to worry about.

Saw Allyson and Jaimie going into the park for an easy Sunday run as I was on my way home on the bicycle.  I did half the loop with them, finding out about their recovery from the marathon last week.  They looked really well, legs working fine, spirits pretty high.  As we parted at Colborne Lodge, JB's last words were . . . "Pace yourself next weekend!".  Good advice for me.  :-)

Time  36:53

Distance 5.68k  (3.55mi)

Pace 6:30/km (10:23/mi)

HR Avg 139, Max 234 (probably an error!)

Final clinic run.  6k around the park, slightly slower than a normal tempo run for me.

Final instructions from Jaqui.  Planning the post-marathon social night.

The big day is almost upon us!

Out early this morning, for a final 10k trip around the neighbourhood.  This training cycle had its ups and downs with weather, injuries, races, etc . . .

Good to be up and out before 530 am today.  It puts me in a good frame of mind for running early mornings all summer.

Short warm-up the day before the marathon.  Left my sister-in-law's apartment in Ottawa for a quick 5k along the Ottawa River Parkway.  Got chased by a couple of goose families, parents squawking and being fierce to protect their goslings. 

I thought about running the last 5k of the race route this morning, but my stroll through Tunney's Pasture seemed less onerous.  Didn't want to have to get in the car and drive anywhere.

Bring on the race!

First (official!) marathon under my belt.  It felt great to be out there and working for four hours on what I've been training on for four months!  There is nothing better than race day.

Time 4:24:36 chip, 6:21/km pace  (all paces in this report are minutes per kilometer)

Splits for the day

10k  1:00:46 (6:04/km)

21.1k 2:07:38 (6:03/km)

30k  3:01:44 (6:03/km)

42.2k  4:24:36 (6:21/km)

Weather was overcast and cool for the 7 am start.  Getting to the start line, meeting my peeps and getting in my corral was no trouble at all.  Actually, it was quite civilized compared to my memories of 10,000 half marathoners last year.  There was only about 4,000 runners doing the full this time around.

I had worked up a pace band to start me off at 6:30 pace for the first 5k warm-up, and then to bring me down in 10 second increments every 10k run.  Overall, my plan was to do a controlled negative split to end up crossing the finish line in 4:22.

I was holding myself back in the first 5k, and didn't have satellites on my Garmin until about 3k into the course.  When I passed the 5k mark at 6:10 pace, I felt loose and wanted to increase my pace in 10-second increments from there.  I went for 6 minute pace from 5-15k and 5:50 pace from 15-25k.

The cool morning temperature and tree canopy through Rockcliffe had me thinking that I was strong, and that I could continue to increase pace as I had originally intended.   When I popped back out onto Sussex and headed back into downtown, the adrenaline started flowing.  Crowd support and the addition of my iPod after the halfway point, had me rocking! Again, the reality of my true running capacity was crowded out of my mind with the euphoria of doing my thing on the race course.

The long slog down Colonel By Dr began with iPod issues.  I wasn't happy with the unit clipped to my Camelback, so I stopped and asked a spectator to put it inside the back zipper in my pack.  After a couple of false starts, and the reset of the unit to repeat the previous 5 songs(!) I was off with music and spirits intact.  It seemed like the stop had lasted a long time, but I'm sure it was only a minute or so.  Still, it sapped a bit of my rhythm.  I chalked it up to "resetting myself" for the last half of the race.

I got up past Carleton U, with my race pace intact, around 6:03/km up to 30k.  I was thinking about the Around the Bay race in March, where I had to abandon at 24k and went from a 3:10 projected finish to a 3:42 walk-in time.  I took a lot of heart from the fact that I passed this 30k mark in 3:01.  That was about 6 minutes faster than my pace band!  At 30k!  I had the 4:15 bunny in sight and still felt strong enough to catch him.

Christine and the girls were waiting for me right where I had anticipated, just past 31k.  I saw them a long way off, and began to wave my arms wildly. Chris saw me, and pointed me out to the girls.  They began shaking their pom-poms and yelling "Go Rockstar Rob"!  heheheh  When I was close to them, I grabbed Jamie and Alex by their hands, and pulled them onto the street for a bit of run with daddy.  It was a lot of fun for all, and Christine got some good pictures of us out there together.

We parted, and they promised to be on Queen Elizabeth Dr near the beginning of the finishing chute.  I made the left turn onto Hog's Back, and about 500m up the road saw Ildiko waiting for me.  I'd heard from Victoria that she was interested in running me in, so I had expected to see her at some point.  We got around the corner at Riverside and onto Heron Rd, through the bow-tie and up on the westbound side of the roadway.

I was ready for a "tree-stop" and dashed off the course for a short pause. Ildiko continued on, and she circled back when I was back on the road.  At this point, I had lost the sequencing of my 15x1 run/walk breaks, so I tried to get Ildiko to do the math to get me back on track.  Unfortunately, neither she nor I could figure out my next walk break on the go like that.  :-)

On the long incline up and over the Heron Rd bridge and toward Prince of Wales Dr, I started to sag somewhat.  I was beginning to head into the "dead zone", beyond my training distance and closer to the wall. The water stations seemed to be so much farther apart (they were the same 3k apart as on the rest of the course!) and the heat began to get to me.  A steady blast of wind as we turned north was enough to give me a chill and to have me thinking about heat/cold management.  Every hair on my body was soaked with sweat and standing on end.  The goosebumps and shivering I was feeling distracted me from maintaining my pace.

Ildiko was quite good about asking me what I needed as we passed water and sponge stations.  She collected extra handouts for me along the way, and passed them over when I asked.  It was fantastic to have my own concierge along to help.  I was starting to get a bit slower, a bit more frustrated, a lot more uncomfortable.  I told her to keep an eye out behind me for the 4:30 bunny.  There was no way I wanted to be passed by that chump.  Although the 4:15 bunny was long gone, I felt good settling the issue somewhere between the two.

Came down the slope into Dow's Lake and felt rejuvinated!  I've spent so much time there over the years, I wanted to begin my kick to the finish line.  This is beginning at 38km.  Waaaaaaaay too early!  Although the crowd was enough to get me up with my race face again, I wasn't able to sustain the effort.  I was crashing even harder coming under Bronson Ave and up to the 39k marker.  I began taking walk breaks in the shade of the bridges, in a desparate attempt at some relief from the heat and the pain I was feeling.

Coming up to Bank St, the heat and discomfort built up to a crescendo.  I took off my hat, my headband and the bandana I had soaked with water and attached under my hat, rolled them up into a ball and chucked them all into the bushes.  Later on Ildiko said she was suprised that I ditched the head gear.  Christine and the girls were also suprised to see me at the 41k mark without my "lucky hat".  Chris was thinking I dropped it on the road, never to be seen again.  I think she was cursing me, because the hat was purchased at the 2005 Marine Corps Marathon race expo.  I didn't realize the significance she placed in the lid, so I'll be sure to treat it a bit more gently in the future.

As the crowds got thicker along the course, the crowd got thicker on the course too.  The half-marathoners were merging with us on Queen Elizabeth Driveway, and real estate was scarce on the road.  I was slowing down, and realized it when almost everyone I passed was calling out my name to encourage me!  hehehe  Earlier in the day I was moving too fast for anyone to see the small name printed on my bib.  Now, it seemed even small kids who couldn't spell would be able to sound out "R-ah-b-er-t" as I struggled by! :-)

Ildiko couldn't run down the chute without an official entry, so we said our goodbyes and I took the long slow journey through the last 1 kilometer.  Seeing the progression of finishing signs, 750m, 500m, 250m didn't seem to make the time go by any faster.  In fact, I felt like time was slowing down along with my legs and spirit.

The finish line was a welcome relief from the tension that had built up over the last five kilometers.  It felt as if I could relax again.  I did some stretching under the Laurier Ave bridge to ensure that I didn't completely stiffen up.  When I got up off the ground, I didn't have complete control of my legs, and staggered a bit starting out.  A race official thought I was fainting, and asked if she could help.  I was fine, and told her I was heading to chip removal.  She offered to cut my chip, but balked when she saw that my laces went through it.  I told her it was ok to cut the laces, as the shoes were being retired following the race.

A bit of rest, looking for friends, getting my blanket and some food put some mental distance between me and The Pain of the run.  It also gave me some time to reflect.  It was OVER! I had run 4:24!  When is the NEXT marathon!! 

I'll be looking to lower my time, and run a smarter race the next time around.  Don't I always say that at the end of these race reports??  heheheheh

Time  39:23

Distance 6.23k (3.9mi)

Pace  6:18/km

First run back after the Ottawa race.  Nice to get moving again. 

Left work under overcast skies and hoped (!) that the rain would hold off.  It did. 

Ran west from downtown along the Martin Goodman Trail, and found it weird to feel so warm on a run.  Temp outside was 20C, so I was cooking a little bit.  Not bothersome, but different from all of the training I've done up to this point in 2009.

Time  1:04:24

Distance 10k (6.25 mi)

Pace  6:36/km (10:18/mi)

HR Zone 140-160 bpm

HR Max 177, Avg 153

In Zone 83.4% of run

First long run of the new schedule.  Big crowd, as it was the first official tune-up for Scotiabank Waterfront Marathon taking place on Septmber 27.  The marathon clinic is large anyway, and I only see a few familar faces in the sea of runners.

I decided to stick to my heart rate training, and keep my pace below 140 bpm.  With the weather so warm, it was difficult to do it consistently.  I hovered between 138 and 142 for most of the first half of the 13k, but busted the range most of the second half.  Keeping down in this range is 7+ minutes per kilometer pace, which was still a struggle after two weeks off.

The watch was beeping constantly because I was over the range I had set, so I'm glad I was running alone.  Don't want to bother anyone with the unrelenting beep-beep-beep that it sounds.  It used to drive me nuts, but now I hardly even noticed because it's been burned into my memory so deeply!  :-)

Time  1:33:25

Distance  12.96k (8.1 mi)

Pace  7:12/km (11:31/mi)

HR zone  120-140 bpm

HR Max 156, Avg 142

In zone 37.8% of the run

Beautiful morning.  Still.  Quiet.  Blue sky.  No clouds. 

Back to my Autumn 6k route, out and back along Annette St, through Baby Point and onto Dundas St W near the Loblaws. 

Saw a fox on Baby Point Rd scoping some of the squirrels scurrying about.

Felt good to be moving with some authority along the newly reconstructed section of Annette.  The bike lanes give me some smooth gliding along the shoulders of the road now.

Time  37:02

Distance  6.23k (3.9 mi)

Pace  5:56/k (9:30/mi)

HR Zone  140-160 bpm

HR Max 176, Avg 156

In Zone 76.9 % of run

Almost didn't make it out this morning.  Alarm went off, but I rolled over and pressed snooze.  If I do that enough times, it makes me late enough that a run isn't possible before work.  Luckily it only happened once today, so I was able to set out at just before 6 am.

I'm going to keep a list of wildlife that I encounter along my runs this summer.  Yesterday, a young fox eyeing some tasty morsels (squirrels) along Baby Point Rd.  Today, a large snapping turtle, probably 10" diameter wedged under the fence at Stinky Pond at the south east corner of High Park.  Of course, the inevitable Canada Geese (and their piles of crap) along the Lakeshore near the mouth of the Humber.  And, while walking back to my place after finishing up, a "died beetle" which the girls would have loved to see.

Time  1:01:45

Distance 10.01k (6.25 mi)

Pace 6:09/km (9:51/mi)

HR zone 140-160 bpm

HR max 176, avg 153

In zone 67.4% of the run

Today was supposed to be a day off, but I ended up out there to make up for yesterday.  It was just too rainy to go out yesterday, and today was a much better situation out there.

Had a good 10k run, kept my heart rate in the lower ranges and still had a pretty decent time.  I wonder if my cardio is improving?  Not sure.  Feeling good about the first two full weeks of training, though.  I hope the next sixteen follow suit.

Time  1:04:42

Distance 10k (6.25mi)

Pace 6:27/km (10:20/mi)

HR Zone 130-150 bpm

HR Avg 139, Max 174

Up a bit late this morning, and I had to get out and get home and up to my folks to make brunch for the lot of them.

Felt good for most of the 13 k.  Took it very slow, keeping myself under my 143 bpm threshold for a good portion of the run.  It was getting warm by the time I was finishing up, not sure how that will work on the long run Sundays this summer.   I'll have to get up at 5 am to get out and finish before the melting point.

For the second time in my running life, I had to stop for a break in the weeds.  I'm glad I did, because I couldn't have made it home feeling so uncomfortable.  Why is it that you can't clear your bowels on demand before leaving home on a long run??  One of the mysteries of running.

Time 1:38:58

Distance  13k (8.1mi)

Pace  7:36/k (12:10/mi)

HR Zone 120-143 bpm

HR Avg 139, Max 233

In Zone 62.9% of run

The municipal workers strike is on in Toronto.  Beind a manager in the I&T division, I have been re-deployed to other essential work - cleaning Union Station.  I had my first afternoon shift yesterday.  The group of people I'm with seem to be great, it will make the time fly by.

The only reason I mention it is that my running routine is slightly shifted.  I had been getting out before 6 am on most work mornings, in the cool of the summer mornings.  Now, I'm going to be running either after dropping the girls off at daycare after 9 am or once I get off shift at 11 pm. 

The 9 am run is what I did today.  Hot hot hot is all I can say about it.  Or maybe it should be Humid humid humid?  heheheh  20C when I headed out, and I was baking as I went up Windermere from the Queensway.  Averaged 6:13/km over the 6k, which was a bit shy of what I had been able to do on the flatter Annette/Baby Point route that I had been running the last two Tuesday early mornings.

Time  37:28

Distance 6.02k (3.76mi)

Pace  6:13/k (9:57/mi)

HR Zone  140-160 bpm

HR Avg 150, Max 169

In Zone 70.3% of run

Late night run from Union Station home.

Time (approx) 1:08

Distance 10.3k (6.3mi)

Pace 6:36/k (10:33/mi)

Time  37:20

Distance 6k (3.75 mi)

Pace  6:13/km (9:57/mi)

HR Zone  140-160 bpm

HR Avg 151 Max 166

In Zone 80.8% of run

Time  1:04:23

Distance 10k (6.25 mi)

Pace  6:26/km (10:18/mi)

HR Zone  140-160 bpm

HR Avg 152  Max 173

In Zone 86.8% of run

Nice easy run pushing the girls in the double stroller this morning.

Down through the park, along the lake east to Stadium Rd and Lakeshore Blvd.

Left a little later than normal (around 10:30 am), so there was much more traffic along the M-G Trail as we did our out and back route.

The girls did well until they started to battle going up Spring Rd within a kilometre or so from the end.  Doesn't it figure that they are angels all the way for almost 2 hours, and then start kicking each other and fussing when I'm doing the last hill of a long run?  :-)

Pushing the stroller that far was tough on my legs, but it kept me going slower and in my target heart rate zone.  I don't think I've ever been over 80% "in-zone" for a long Sunday run before.  It DOESN'T mean I'm going to be pushing the girls every Sunday (32k??  Yikes!).  But it does mean that I am capable of going sl-ow-ly. 

Time 1:59:51

Distance 16k (10 mi)

Pace  7:29/km (11:59/mi)

HR Zone  120-144 bpm

HR Avg 136  Max 170

In Zone 81% of run

Seemed to be flying today.  Hadn't been down around 5:30/km pace for my tempo run in a long while PLUS keeping my heart in the target zone for over 90% of the run.

I started with few hundred metre jog to get the blood moving to the muscles, and to get the heart rate up before I started my Garmin.  It was a bit on the cool side too, which probably helped a bit.

Felt great after finishing up and made me think about race strategy for the upcoming 10-miler on July 19. 

Time  32:48

Distance  6.01k (3.75 mi)

Pace  5:27/km (8:43/mi)

HR Zone  140-160 bpm

HR Avg 155, Max 162

In Zone 91.3% of the run

First set of hills for this cycle.  Actually, my first hills since December '08 as I was injured and then chicken about re-injuring my calf during March and April when I had hills on my schedule last cycle.

It was warm out today, 23C and sunny.  Kind of silly to go running hills in the middle of the day, but that's what I did.  I do like the sauna feel, so perspiring so much is a bit of a reward during a hard workout.

Plugged my heart rate zone in at 170 max and 120 min.  Not sure what that is going to do to my "quality" stat that I keep track of.  With such a wide zone, it's easier to stay in it.  I continued with the warm-up that I did yesterday.  It seems to get my head into the task at hand better than when the clock has started.  Not sure how I'll handle it at the start corral of the next or any future races.  We'll see . . .

Time  54:41

Distance  8.5 k (5.3 k)

HR Zone  120-170 bpm

HR max 175 avg 148

In Zone an amazing 97% of the run.  Gotta say that for a long or tempo run coming up!

Nice, slow run this morning.  Stepped off at 7 am, beating the heat by a couple of hours. 

Had the ipod charged and working for the first time in a few weeks.  Also took along a gel for the first time on a run.  I found during the Ottawa race that I was too tense and out of it to chew and swallow a Luna bar late in the event.  I'm thinking I'll carry a couple of bars and a couple of gels for the next marathon - in the hopes of getting all the carbs into me that I need when I'm out there.

Missed out on the third Five Peaks race on Saturday because I was working overtime to cover striking workers.  I hope I can get out to the other two before the end of the season. 

I feel like my training is going well, I'm hitting my stride in advance of the 10-miler next Sunday.  Should be able to improve on last year's time. 

Time  2:13:52

Distance 19k (11.9 mi)

Pace 7:02/km (11:16/mi)

HR Zone  120-144 bpm

HR Avg 136, Max 161

In Zone 88.7% of run

Ran a new route this morning.  Along the West Toronto Railpath.  The city has reclaimed one of the rail right-of-ways that pass through the west end.  It follows the extreme eastern portion of the GO/CN rail corridor from just north of Dupont St to Dundas St W.  It's only about 2km long, and I hope for the day when the rest of the land south of Dundas all the way into the downtown core is re-claimed, but it is a great start.

Smooth surface and empty this morning.  There is still some work being done to finish off the construction.  Welding and installing rails along several of the bridges on the route.  Also putting grooved cement down in advance of entrance/exit intersections.

I did a 6k tempo run today, so I had to extend the route from the end of the railpath almost back up to Bloor St along Sterling and Perth Aves.  Seemed funny to be running 800m on the front side of industrial properties I had passed from behind on the path.

I think I'm going to search out the Beltline Park across the middle of the City, as I think it's a similar set-up but much longer.  I've generally stuck to my neck of the woods in my running, only going further afield on my long runs with experienced leaders who KNOW THE ROUTE!  hehehe

Time  32:57

Distance  6.12k (3.8mi)

Pace  5:23/km (8:36/mi)

HR Zone  140-160 bpm

HR Avg 155, Max 166

In Zone 89.8% of run

Ran home from work tonight.  Cool and overcast.  Sprinkled rain a couple of times.

Fairly non-descript night.  Noticed that some parts of the path were very dark, even running along high volume roads through the city.

Didn't have my Garmin on (too difficult to pick up sattelites in the downtown core) so I didn't have moment-to-moment information about my pace and average pace.  It seems like I did ok though, feathering my heartrate to stay inside my steady run target zone.

Time  1:07:08

Distance 10.18k (6.4 mi)

Pace 6:35/km (10:33/mi)

HR Zone  130-150 bpm

HR Avg 144, Max 167

In Zone 87.8% of run

Pretty good ten mile result this year.  Shaved nearly ten minutes off of my time from 2008.  Felt strong over most of the length of the course, only a few momentary lapses of concentration.

Weather was warm, but not unbearable.  Good field, and saw a few friends from HP RR before and during the race. 

Splits show a continuous improvement throughout the race, peaking in a sub 5-minute kilometre in my dash to the finish line.  Quite amazing, given I took my last walk break just past 15k on the course. 

815 of 1724 Overall Classification

107 of 148 Category Classification

585 of 892 Gender Classification

1:28:42 chip time,  5:39/km pace

Gun splits: 

5 miles 46:21

10 miles 44:23

Garmin splits:

5k  27:53  5:35/km pace

10k  27:32  5:27/km pace

15k  27:23  5:21/km pace

16k  5:55  4:55/km pace

Nice AM tempo run this morning.  Set out for on my normal route, but ended up going down Runnymede to Bloor and then west to South Kingsway.  Hadn't been down that stretch of road since Learn to Run clinic days, I think.

Added a km and a bit to get back to the entrance of High Park, and walked home from there.  Although it was a good run, I didn't feel like pushing it up toward 8k on my tempo training.  Figured my race result gave me some leeway to cut it where I did.

Time  43:02

Distance 7.2 k (4.5 mi)

Pace 5:59/km (9:34/mi)

HR Zone  140-160 bpm

HR Avg 152, Max 173

In Zone 90% of run

Ran home from work after 11 pm tonight.  Got out on Front St, and found it drizzling rain.  It was still warm, and not much wind.  In the last five weeks of being re-deployed because of the municipal strike, this was a moment where the purpose and benefits of what I was doing was abundantly clear.  I dove head first into the night.

Found it interesting that the difference in total time between my tempo pace and my steady pace is not very significant.  I wonder what that means?  If I do 10k in 1:02 at tempo pace, and do 10k at 1:04 at steady pace, what is the payoff for pumping 10 beats per minute faster over that hour?

As I get more accustomed to the heart rate training program, I see that time matters less than quality of a run.  By that, I mean the amount of time I stay in my target heart rate zone for a particular type of run.  Tempo, Steady, Hills, Long Slow Distance - I'm starting to feel very comfortable at all paces and distances.  I remember how much I struggled trying to stay with the recommended training times in my previous programs.  Now I've released myself from "the tyranny of the stopwatch" but have completely bought into the "tyranny of the heart rate monitor"!  hehehehe

It is nice to score a big PB as I did on Sunday, but PBs aren't something for every day.  Staying in my target zone IS.

Time  1:05:21

Distance 10.2k (6.4mi)

Pace  6:24/km (10:15/mi)

HR Zone 130-150 bpm

HR Avg 141, Max 169

In Zone 90% of run

Short, steady run in advance of a long run on Sunday.

Time 37:59

Distance  6k (3.75 mi)

Pace  6:19/km (10:07/mi)

HR Zone 130-150 bpm

HR Avg 141, Max 153

In Zone 95.7% of run

Long run this morning.  Covered the gamut of weather phenomenon.  Overcast/cool/breezy for the first 1/3 of the run. Sunny and hot for the second 1/3.  Rain, lightning and thunder for the final 1/3 of the run. 

Saw the marathon clinic coming back in along Eglinton Ave W, west of Scarlett Rd.  I was going out at that point, heading to my turn around at Martingrove Collegiate for the final 10k of my run.

Felt tired and sore for most of the rest of Sunday, although quite refreshed after family namp with Jamie.  I'm writing this Monday morning and it feels like I could go out and do another 30k today!  Actually, I'll take my scheduled rest day, thank you very much.

Time  3:30:43

Distance  29k (18.1 mi)

Pace  7:15/km (11:37/mi)

HR Zone  120-144 bpm

HR Avg 137, Max 156

In Zone 82.9% of run

Hot and humid this morning.  Regular 6k tempo run on the schedule. 

Stopped to say hi to a running pal from a couple of years ago along the way.

Time  37:07

Distance  6k (3.75mi)

Pace  6:11/k (9:53/mi)

HR Zone  140-160 bpm

HR Avg 149, Max 168

In Zone 86% of run

Long, steady run home from work tonight.

Time  1:11:21

Distance  10k (6 mi)

Pace  7:08/km (11:24/mi)

HR Zone  130-150 bpm

HR Avg 141, Max 171

In Zone 92.4% of run

Got out for my hills this week, in advance of a very busy weekend.  Hope that I can still do my 20-miler on Sunday or possibly postpone to the holiday Monday.

Time  1:05:00

Distance 9.6k (6 mi)

Pace 6:46/km (10:50/mi)

HR Zone  120-170 bpm

HR Avg 145, Max 173

In Zone 98.5% of run

Layed off the training for a week, so today was my first run back.  Last weekend I had a family wedding, and this week we had friends in from out of town.

It was a tough run this morning.  Warm and humid, threatening rain.  I was trying to keep myself in my long slow training zone - between 120 and 144 bpm.  It was tough to do after about half way, so I turned off my HR watch and just went with the Garmin after 3:20 (about 23k).

Lots of folks out of the Waterfront Trail this morning.  Runners, cyclists, bladers.  Got my first run on the new stretch across the front of Ontario Place paralleling Lakeshore Blvd.  It was smooth as silk.  Wish I could say the same about my route on the east side of the harbour.  Commissioners Street is completely broken up along the edges, it made for some wonky footing. 

Saw Paul M. at the top of Spring Rd, as I chugged up about 1k from the end of my run.  He was getting back to the end of the half clinic group.  It was nice to get a high five and say hi, after not seeing him for awhile.

Hoping to get through the full training regime this week.  We'll see if sleep patterns for myself, Christine and the girls are closer to normal.

Time  4:11:52

Distance  32k (20 mi)

Pace 7:52/k (12:35/mi)

HR Zone 120-144 bpm

HR Avg 140, Max 183

In zone 63.1% of the run

Felt a bit sore after 20 miles on Sunday, and in a new locale for pain.  My upper legs and extending down into my knees and the connective tissue around the knees.  I took an extra day off to compensate.  It seems to have helped, although the real help was probably about 45 minutes in a warm pool on Tuesday evening.

Ran this morning sans camelback, and it was quite nice to not have the weight around my waist.  I toy with the idea of running a long race without carrying my own hydration, but I always feel that the benefits of drinking my own drink at my own pace far outweigh the extra effort to lug it around.  Too bad I'm not an elite - I could have a full bottle of my "jet fuel" on my own table at a couple of points on a route.

Hot and humid, even at 630 am this morning.  Seems like we're getting some real summer the last week or two, versus the 10C morning temperatures that we had for much of late June and July.

Time  34:33

Distance  6k (3.75 mi)

Pace 5:45/km (9:12/mi)

HR Zone 140-160 bpm

HR Avg 155, Max 165

In Zone 77.4% of run

Hills this morning.  Not my customary Old Mill switchback.  I left too late from home to get over there, do eight repeats and back before 8 am.  Not to mention the higher volume of traffic further into the morning rush.

Instead, I did a short warm-up into High Park and then did eight trips up and down Spring Rd.  Hadn't been on there since this time last year.  It's the perfect grade and length to go from a recovery heart rate to VO2 max on every lap.

I seem to have made it to hills only on the even number of reps - 4x, 6x, 8x.  Because it's getting so late in the schedule, I think I'll do 10x next week and be done with them.  I'm feeling good about getting even that much in, given the scheduling difficulties in June and July because of the strike.

Time  55:07

Distance  7k (4.4 mi)

Pace 7:52/km (12:35/mi)

HR Zone  120-170 bpm

HR Avg 144, Max 175

In Zone 91.9% of run

Nice, easy 10k this morning.  Feeling like I've got my groove back.  Really enjoying getting back to routine.  Greeting the morning runs with anticipation.  Funny that it's taken me until August 14 to really embrace the training.

I'm going to have to skip the Midsummer's Night Run on the 22nd.  We're headed up to Lake Charlotte for a week of R&R.  Too bad.  It would have been nice to test myself on a 30k course that covers a lot of the Waterfront Marathon route.  I'm already jazzed to figure out my routes up at the lot.  You know me, geographer-extraordinare.

Today was nice.  I did some segments that I don't normally run.  The west side of the Park, down the hill, around Grenadier Pond, Queensway, the east bank of the Humber, South Kingsway, etc. 

Time  1:13:56

Distance  10.8 km (6.75 mi)

Pace  6:50/km (10:57/mi)

HR Zone  130-150 bpm

HR Avg 147, Max 163

In Zone 68% of run

Long run today, completely different route from the normal routine.  Felt like checking out a little bit more of Toronto than I usually do.  Ended up around Avenue Rd and Lawrence Ave W before turning and heading home.

Started out at around 7 am, so beat most of the heat that I would have faced mid-day.  Even so, I was drenched when I came in.  The girls were holding their noses as they looked up from their Treehouse TV show.  Chanting in unison, "Stink-y Pup-py!, Stink-y Pup-py!".  I love getting a rise out of them when I'm home like that.  I try to hug them and they freak out!  :-)

Time  3:01:03

Distance 24k (15 mi)

Pace 7:32/km (12:04/mi)

HR Zone  120-144 bpm

HR Avg 146, Max 156

In Zone 40.9% of run - the heat got me!

Got out for four laps (6k) around Queens Park at lunch time today.  34C humidex.  Ugh.

In my hurry to get out of the house this morning, I forgot to bring my Polar watch and heart rate monitor.  So today was "au naturel".  No watch, no chest strap.  Just me, the heat and traffic gunning around Queens Park Crescent. 

In order to allow me a semblence of continuous running, I decided to run on the inside of the crescent, against traffic.  In some parts of the almost 1 mile route it was fine.  On others I had to duck onto the grass and/or dirt path beside the roadway if a truck or bus (or nervous driver) was coming at me.

No real close calls, but running at the edge of a broken up roadway into oncoming downtown traffic is not for the faint-of-heart.  I know when to "hold 'em and when to fold 'em".  heheheh

Got back to City Hall for a shower and to change after wrapping up the run.  In the shower I selected mostly cold water, but I could still feel the heat of my body temperature on my skin.  What a weird feeling.  My core temp was probably well into the 40s.  I was thinking about people running marathons in the tropics.  How do they do that?

No time or distance information today.