Running in Year 2023 (Goal 2023 km)

Sunday, August 31, 2008

10:1 (x14) + Scotiabank Medal Revealed

LSD this morning. Left the house early at 6:45 am in order to beat the anticipated heat. Beautiful weather! Sunny and cool (no humidity!) -- such a contrast to last weekend's run. I ran slower than usual since I wanted to see if I could add an interval. After completing 12 intervals, I opted to add 2 extra intervals (since I wasn't tired and felt great as well as an attempt to "make-up" for missing a run this week). Got in a total distance of 20.44 K, with an average pace of 7:32 min/K (hmm...I can power walk faster) :- Great to see so many walkers and runners out on the Martin Goodman Trail -- what a community we are!

Return to work on Tuesday. Been an amazing July and August as I've run over 300 K in the 2 months. The 10:1 and the 4 runs a week (most of the time) have been great -- no injury -- continue to knock on wood. YTD = 828.28 K.

Looking forward to my half marathon at the Scotiabank Toronto Waterfront. Love the look of the medal -- must be the same company that made the Nissan 10 Miler and the Sporting Life 10K -- lots of detail and sure beats the dogtag medal from last year. This race has a special place in my heart since my first race was the 5 K and after having such an amazing experience, have been hooked since.

Thursday, August 28, 2008

10:1 (x4)

Another cool day :-) Got in 5.96 K, running a "modified" route since I had to visit the Canadian Tire afterwards. Will have only 3 runs this week; not a problem after last Sunday's difficult LSD in humid weather. YTD = 807.84 K.

Wednesday, August 27, 2008

Two days rest since the difficult LSD on the Sunday. Today was sunny and cool and enjoyed the 10:1 (x4). I covered a distance of 6.05 K along the route around the neighbourhood. Will do the same route again tomorrow (as long as it doesn't rain). I think I'll only have 3 runs this week.

I'm thrilled to have surpassed the 800 K :-) YTD = 801.88 K. Can't believe my second half marathon as a runner is next month. Looking forward to it.

Sunday, August 24, 2008

10:1 (x12)

Good thing I got in my LSD "early" this morning as it's now raining and thunderstorms. A tough LSD this morning with the windless and bit humid conditions -- although not hot. I began the run at 7:30 am (was hoping for earlier) and thrilled the weather forecast of run overnight was untrue. Back on the Martin Goodman Trail, sharing the path with fellow runners, walkers, and cylists. Passed by the Canadian National Exhibition and Ontario Place but it wasn't open yet. The final 20 minutes were a challenge and I'm glad it's over. Where is the wind? :-

Got in 17.90 K this morning, average pace of 7:22 min/K slower than usual; and average 150 bpm. My pacing was fine: 7:49 min/K; 7:43 min/K; 7:36 min/K; 7:35 min/K; 7:21 min/K; 7:10 min/K; 6:58 min/K; 6:57 min/K; 6:58 min/K; 6:48 min/K; 6:29 min/K; and 6:36 min/K.

YTD = 795.83 K. My next run will allow me to reach 800 K :-) Will be a bit more challenging with back to work a week away. I've enjoyed the 4 runs per week and hope to have at least 3 during the school year (with the LSD on the weekend).

The closing ceremonies of the Olympics is happening today. I was surprised with Ryan Hall's 10th place finish in the men's marathon -- maybe it was the difficult hot, humid, and smog? His time of 2:12:33. I was hoping he would win a medal since he's been amazing -- e.g., Olympic Trails in New York. http://results.beijing2008.cn/WRM/ENG/INF/AT/C73L/ATM099101.shtml#ATM099101

Friday, August 22, 2008

Another sunny day -- much warmer than usual. What happened to all the rain? (Not complaining!). I ran in the neighbourhood beginning at 10:00 am and enjoyed the shaddy parts. Today's run covered 6.25 K. Looking forward to my LSD on Sunday morning.

TYD = 777.93 K (Pleased I'll hit the 800 K before the end of the month!).

Wednesday, August 20, 2008

10:1 (x4)

Another cool and sunny morning! Once again, I left the house past 9:00 am. I took a different route today, making my way down to the CNE and the Martin Goodman Trail. People were lining up to get into the Exhibition. Total distance covered is 6.24 K, for a YTD = 771.68 K. Rest day tomorrow.

Tuesday, August 19, 2008

10:1 (x4)

First run since the Midsummer Night's 15K. Beautiful morning -- sunny and cool. Unfortunately woke up a bit late so began the run close to 10:00 am. Got in 10:1 (x4) in the neighbourhood, covering 6.12 K. Have gotten over the long evening race of Saturday. Hope to have another run tomorrow morning, pending cooperation of the weather. YTD = 765.44 K.

Saturday, August 16, 2008

Race Report: Midsummer Night's Run 15K

Did the Midsummer Night's Run 15K tonight. It's my 2nd evening race, with the Night Crawler 5 Miler from last year being the first. I'm pleased with the e-mail updates and the instructions at the bib pick-up. I arrived at the parking lot at 4:30 pm and then did a warm-up run to McLeary Park, where the race will start. I was surprised to see some cars parked across the street from the Park -- no problem since the $10 parking pass went to the Sick Children's Hospital. It was only a couple of kilometres so I continued my warm-up on Commissioner's Road. Got in 4.61 K and then went to pick up my time chip (it was an ankle velcro) and the blinker (I ended having to get another one since my wasn't blinking). Water and Gatorade was set up already and I had 3 cups of Gatorade (they were 1/2 full). While waiting for the start, I walked around. I am impressed with the number of racers in this sold out event. There was a change of plans and the 30Ks started first. Then the 15K runners and walkers went next.

We ran south from McLeary Park, headed west a bit and then east towards Tommy Thompson Park along Commissioner's Road. I did step on a small pothole (!). I must admit I went out faster than anticipated -- probably since I already did a warm-up run and the 15K distance was shorter than my weekly LSD. It was a bit crowded at the beginning. Lots of power and race walkers -- they were fast!

After running about 2K, we entered Tommy Thompson Park. The sun was going down. Similar route to that of the Nissan 10 Miler and the Scotiabank Toronto Waterfront Marathon. Water and Gatorade stations were about every 3K and I drank Gatorade whenever I could. I wore my black running shorts without pockets so I didn't bring any fuel along.

The next 10K were in Tommy Thompson Park. Scenic route as I enjoyed the sights of the lake and to the east, the CN Tower. We ran through gravel as well as rocky surfaces -- one lady nearly tripped on a rock. Fortunately it didn't rain as it would have been absolutely muddy (and disgusting). I was careful running past a bridge and then had to run uphill for a bit. During this part of the run, it was peaceful and the racers had spread out. The turnaround was the lighthouse. Over head were birds making the V-formation. I checked my Garmin whenever there was a K marker for my pacing to ensure I wasn't going too fast. I got into a routine and groove and looked forward to each minute walk. Unlike other races, I didn't have a lot of "steam" left over at the end. It got darker at the end of the race -- but not totally dark.

This is the first race where my Garmin distance is less than the race distance -- okay, it's only 0.01K less. My average pacing was 6.03 min/K and average heart rate 172 bpm (that was high due to the increased pacing). Using the spectacular 10:1 intervals, my pacing for the runs were:

6:13 min/K;
6:03 min/K;
5:55 min/K;
5:59 min/K;
6:05 min/K;
5:46 min/K;
5:48 min/K;
5:38 min/K;
5:05 min/K.

I did skip my final minute walk break since there was 0.75 K left. I did hear the cow bell and thought of Sue Henderson, my marathon walk instructor who couldn't walk this race due to an injury.

Chip Time = 1:30:44.1

Standing = 264 out of 623 runners
Gender = 132 out of 196
Age = 44 out of 60

The post food was great. Vector bars; bananas; bagels (only poppy seed -- but fresh and crunchy!); water and Gatorade. There were also left over Mega Wraps and I had a tuna. Basically had "dinner" and left full!

Walked back to the parking lot -- really seems like a long distance -- but again I ran to the Park several hours earlier. The 15K was fun but I'm sure the 30K would be even better as you would be running in the dark. My concern was the strict 10:30 pm cut-off. With another year of running, I should be ready for that. The hard part of running on rocky surface in Tommy Thompson Park is still day light so that will be fine. Running through Ashbridge's Bay Park and Beaches Park would be neat.

Rest day tomorrow!

YTD = 759.32 K.
And photos of the HEAVY finisher's medal:


Friday, August 15, 2008

10:1 (x4) + Bib Pick Up

This morning's 10:1 (x4) run was along the same route around the neighbourhood and then pick up of the Midsummer Night's Run bib pick up. The weather remains cool :-) In fact, a few hours after my run, it is now (very) heavy rain. Good news is tomorrow's weather will be 26C and no rain. Got in 6.17 K this morning, for a yearly total of 739.72 K.

Good thing I took along the address of the bib pick up location as I had thought it was slightly above the RR location on Yonge and Dupont; that was the Nike store! The address of 1510 Yonge Street is the New Balance store. I must admit I am disappointed with the contents of the Goodie Bag -- it isn't a bag but an envelope of the bib, 4 pins, directions handout, and "Udderly Smooth" cream. Not sure why bib pick up can't be on-site since the time chip and blinkers will be given out tomorrow before the race. Fortunately, the lady beside me bought a parking pass for $10 donation to the Sick Children's Hospital -- I forgot about that and the man helping me didn't ask. My bib #1266:

Front and back of tech shirt:

Parking Pass:

Wednesday, August 13, 2008

10:1 (x4)

Morning run along the usual route (not going to repeat yesterday's route with the hills). Cool temperatures with sun/cloud (although after running some errands (no pun!)), it started to rain hard :-( Fortunately only a block from home so I ran it. Got in 6.07 K this morning, for a year total of 733. 55 K.

Rest day tomorrow. Will go on the same route Friday and then pick up my bib for the Midsummer Night's Run.

After watching Michael Phelps win another 2 gold medals (and make history for most gold medals by a single athlete), the CBC shared a study on running and the delay of ageing. I couldn't find the article on the CBC web site but found an article from the BBC: http://news.bbc.co.uk/2/hi/health/7554293.stm

Tuesday, August 12, 2008

10:1 (x4)

Today's route was different as I wanted to run to the Bagel shop. Unfortunately, it was a rather hilly route. I was disappointed with the bagels as they were small (!) -- I bought a dozen anyways as I wasn't leaving empty-handed :- Not sure if it was the sun this morning or having an afternoon nap with Bud taken most of the bed (!), but I don't feel 100%. Sleeping as soon as I take Bud on his evening walk and watch Michael Phelps win another gold medal. By the way, got in 6.08 K this morning for a year total of 727.48 K.

The man running across Canada is leaving Newfoundland this Sunday http://www.crosscanadarun.com/wordpress/ He's currently in day #81 and has run 1075 K. Wow -- he's finished the first 1000K summit if he partook in the RR challenge.

Sunday, August 10, 2008

10:1 (x12)

Awoke to rain and then went back to sleep. Awoke several hours later and noticed the sun out :-) Walked and fed Bud and then my run began at about 9:00 am. The weather was great for a run -- not humid with temperature 20C.

A great turn-out of runners, power walkers, and bikers on the Martin Goodman Trail! At the beginning of my run, the grounds were wet and memories of running in the rain a week before the inaugral Nissan 10 Miler from July 2007 came back to mind -- the runner's knee injury, the frustration of not being able to run the race... A conservative run (especially since I forgot (!) to wear my knee brace). I was pleased to have run in an upward incline when I got to the Humber River as well as a hill on the Queensway after passing the Sunnyside Pool; none of this was planned am I'm still surprised I did it. The downhills were welcomed as it complemented the mainly flat path. The long run this morning was great, minus getting "fingered" by a bicylist near the CNE Princess Gates. Geez...

Today's run was 18.42 K; 146.6 bpm average heart rate; and with an average pacing of 7:10 min/K.

4 runs this week for a total of 37.04 K.

YTD = 721.40 K

Friday, August 8, 2008

10:1 (x4) on 08-08-08

First day of the Olympics on 08-08-08. Awoke to rain :-( Fortunately, the rain stopped and after about 30 minutes to let the grounds dry up, I was off on my 10:1 (x4) run :-) Took the same route in the neighbourhood that I did on Wednesday. The runs are relaxing. Got in 6.38 K. Reached the 700 K on this run! YTD = 702.98 K. LSD on Sunday (if the rain stays away).

Wednesday, August 6, 2008

10:1 (x4)

Another 10:1 (x4) this morning, opting to change routes. It must be the 4 runs a week that have made the weekday runs painless. Got in 6.15 K today. Uneventful as the 44 minutes went by quickly. Rest day tomorrow. I probably will have another 10:1 (x4) on Friday and do my LSD on Sunday (a change of plans). So, I'll reach the 700 K mark this Friday :-)

YTD = 696.60 K

Found this link on the Running Room discussion board http://www.veoh.com/videos/v15492868cerjAAg3 Very interesting documentary about 50K and 100K runners being asked, "Why do you run?"

Another link on the Running Room discussion board http://www.crosscanadarun.com/wordpress/ A man is running across Canada to promote awareness of anxiety and depression. A great reminder of what one person can do to make a difference!

Tuesday, August 5, 2008

10:1 (x4)

Got in 10:1 (x4) this morning by running in my neighbourhood, for 6.09 K. It's a bit fast but I felt great. Hope to redo the run tomorrow morning with my LSD on Friday (as I'm busy Saturday). Enjoying the holidays but not the rain. I put Bud in the back yard after dinner today and had to run to let him in -- he goes to the bushes when it rains for cover. He's a chow and doesn't bark -- guess he fends for himeself?

YTD = 690.45 K (will surpass 700 K at the end of the week)

Saturday, August 2, 2008

10:1 (x12)

Awoke to the radio this morning saying that the weather is unsettled - that there can be rain or thunderstorms until 5:00 pm. Since I was out of bed at 6:15 am and it was cloudy outside, I opted to have my LSD this morning after walking and feeding Bud.

Since the Carabana parade was near the route I take on the weekend, I opted to head east on the Martin Goodman Trail, making my way to the entrance of the Tommy Thompson Park and back home. Very scenic and peaceful route! I even saw a jack rabbit! The run went by quickly (didn't replace the battery so no music) -- but still it was fine as I got to do some thinking.

Today's pacing started off very slowly (maybe since it was a bit warm at the start) and since I ran yesterday. Here are my pacings for the 12 intervals: 8:08; 7:57; 7:37; 7:32; 7:18; 7:20; 7:11; 6:45; 6:45; 6:39; 6:44; 6:17. The heart rate averaged 153 bpm. Today, covered 17.95 K.

35.07 K this past week.
YTD = 684.36 K (1 month ahead schedule for reaching 1000K by the end of December!)

Friday, August 1, 2008

10:1 (x4)

Summer school ended today. I got in my final 10:1 (x4) using the fabulous route I "accidently" found. I think I've done 10 runs before work and it's been great to for the brain and body. Sure beats some of the hot and humid afternoons we've had during July. Today's run was 5.70 K.

I'm thrilled that my YTD = 666.41 K i.e., 2/3 of the 1000K is now reached. I am 1 month ahead of schedule. July was an excellent month as I got in about 150 K.

Tomorrow should be my LSD.