Chilly 1/2 Marathon Bib PickUp

Drove to Burlington specifically to pick-up bib and tech shirt. Shockingly, my bib #1506 wasn't in the bin. The volunteer had given away my bib by accident -- how this happens is beyond me. Fortunately, they were able to change my bib number and give me a new chip. I was 4th person on the list for a bib change. Oh well, misteaks happen. There was a small expo in the hotel but I didn't buy anything. The race starts at 10:05 am but the last shuttle leaves at 9:00 am. Parking is at the hotel. I'm looking forward to the flat course, but NOT the cold weather (high -5C) and the wind along the lakeshore when coming back. I hope for a time of about 2 hours :-)

Runs Tuesday & Thursday

Tuesday 10:1 (x5)

Ran after work. Sidewalks dry, weather about freezing point, wore sunglasses. Got in 6.65 K. TYD = 267.32 K


Thursday 10:1 (x5)

Ran after work again. Really got in some speed :-) 8.05 K. YTD = 275.37 K.


No issue with the left knee or right foot. Can't wait until the spring!

from runningmania.com -- Stiff Legs

Found this on www.runningmania.com forum.

After waking up the next morning:

If you can make it down the stairs but legs are stiff:
-You're ok, it'll loosen up after a couple of k on your next run

If you need to hold on the railing going down:
-Better back off, do a shorter easy run

If you need to hold onto the railing with 2 hands:
-Take a day off...

If you have issues getting out of the bedroom:
-Maybe 2 days off...

If you can't get out of the bed:
-Sell the bib

LSD 10:1 (x26)

LSD on Saturday morning (since 10 cm of snow coming tonight). Thrilled to see the sidewalks dry. No wind although temperature a bit below freezing. Ran on Bloor/Danforth. No issues with the right foot or the left knee :-) Tried the banana-strawberry gel and it was delicious! I also at a Carrot Cake Cliff bar -- they are on sale at 12 in a box for $9.99 -- wow! Had to go to the Shopper's Drug Mart to buy a 700 mL Gatorade as my 1/2 L ran out. Longest run ever -- 33.78 K [out there for 4H 46 min]. YTD = 260.67 K.

I remembered to do 1 of the 2 exercises to strengthen the left quad yesterday. Need to try the exercise where I am against a wall with a towel -- tried getting a ball at Dollarama yesterday but they didn't have any [Dollarama now prices items $1.25, $1.50, $2.00 as everything used to be $1.00].

Next Sunday is the Chilly half marathon.

End of next month is the 30 K Around the Bay. I checked my Garmin -- in my LSD, it took me 4H 09 min for 30 K. I should be able to run the 30 K under 4 hours :-)

Rest until Tuesday!

Physio Appointment

Arrived on time for my physio appointment. I told the therapist that there is no more issue with my right foot :-) I did express concern over the left knee since I did feel some sensations in yesterday's run. He didn't feel anything out of the ordinary and gave me a therapeutic ultrasound to help mend any damage. He also gave me 3 exercises that I should do 3-4 times a week:

* Straight leg raise [2 seconds to raise leg; hold 1 second; 2 seconds to lower leg; repeat X10]

* Wall squat with ball [back against wall; lower; up; repeat X10]

* Quadriceps stretch

10:1 (x5) -- slushy & snow

Opted to run rather than attend an after work workshop -- wasn't going to make the trek to Newmarket with snowy and slushy conditions. Got in a run, although for the first half it was tough to see since I didn't have kleenex and the snow got onto my glasses. Right foot -- no problems :-) Left knee felt the sensation -- have physio appointment tomorrow and will let the therapst know about the runner's knee again -- if there is anything he can do. Glad I got in the run as I felt much better afterwards (I'm tired!). Today = 6.48 K. YTD = 226.89 K

10:1 (x24)

Beautiful day in Toronto -- sunny and temperature at freezing. Ran on the Martin Goodman Trail -- the pathway was dry. Wore 2 layers + jacket, which seemed just right. Had to take the toque and mittens off but put them back on after about 5 minutes. Quite a few runners and walkers on the trail this morning. No issues with the right foot (yeah!!) and the left knee was fine (wearing the new knee support recommended by the physiotherapist last week). My longest run! 31.02 K, "out there" for 4 hours 24 minutes. YTD = 220.41 K.

Saw my "dream" car ($35 700), with exterior colour "space grey metallic" [I went to the BMW web site and created the features I wanted):





Currently reading all my issues of Runner's World and putting sticky notes on interesting articles for the future.

Friday's 10:1 (x5)

Got in a Friday after work run yesterday; almost got out too late. Enjoyable 6.27 K. YTD = 189.39 K. Looking forward to tomorrow's (Sunday) LSD, which I hope to do 30 K.

Physio Assessment -- Thursday

Had my physio assessment this past Thursday. Arrived on time :-) I informed the physiotherapist that there were no pains in my fight foot this past week on my LSD. He did notice that the right foot was a bit more tense than the left foot and massaged it for me -- hearing a few "cracks". He also checked out my left foot and didn't think it was too tight (due to the runner's knee in the past). I have another appointment with him next Thursday as a follow-up. I'm still thinking it's the YakTrack Pro -- of which I won't wear again. He did suggest an alternative to the knee brace I wore on my left leg and I bought it at the Shopper's Drug Mart. The assessment cost $90.00 and my health insurance should pay that. Parking, on the other hand, was insane -- $12.00.

LSD 10:1 (x22)

The LSD was the only run this past week. Didn't want to run until Friday because of the appointment with the sports medicine doctor. Couldn't leave work on time Friday for a run. This morning was spring-like weather (2C). The sun came out as well! Ran east on Queen Street until past Woodbine, then ran on Lakeshore. After 4 hours, 2 minutes, got in 28.43 K (longest run to date!). Had to becareful as some portions were icy. Lots of runners on the Lakeshore. No issues with the right foot (which makes me wonder what's going on -- aargh! Only disappointment was dropping my Gatorade and then 1/2 spilled out :-( Had to make my way to a Shopper's Drug Mart to buy another Gatorade. Saw a 99c running calendar at the Shopper's Drug Mart but couldn't buy it -- I might go back after work tomorrow to buy it. No issues with the gel and the Sharkies tasted great. Next weekend, I want to get the LSD up to 30 K. 3 months away before the Mississauga Marathon... YTD = 183.12 K.

Visit to Sports Medicine Doctor

On Thursday this past week, I visited a Sports Medicine doctor. I was hoping to go back to Athlete's Care but appointments after work had a long wait. I checked the Internet for other doctors and found a few -- one needed a referral from a family doctor. Fortunately, I got an appointment from the Toronto Centre for Sports Medicine and Preventative Health Ltd. on Yonge and Eglinton.



Unfortunately, I arrived late for my 4:30 pm appointment and had to wait 45 minutes for an opening (can't complain). The doctor said my feet were a bit stiff but couldn't see much difference between the left and right feet. I asked if the Yak Trak Pro could be the issue and he said it could. He saw me run on the treadmill (first time ever on it and felt dizzy when I got off) and noticed that the left leg doesn't run properly -- the custom orthodics have helped with correcting the movement. He couldn't find anything wrong and suggested I make a physio appointment. I have it on Thursday after work and will see what he says. Perhaps he can also have a look at the left leg to help strengthen the runner's knee condition I got a couple of years ago. The sports medicine doctor was surprised that I didn't get physio for the left knee when I got the orthodics.

I parked on the street with 1 free hour of parking. I "squeezed" in to make the area where the parking is free. When I got back to my car, there was a $40 parking ticket waiting for me. About 1/5 of the car was not in the free parking region -- I will fight this ticket as it's not right.

Running Greeting Cards

Cool greeting cards! From www.FarGoneGreetings.com/running

LSD 10:1 (x20)

Wow! What a difference 2 days make. Thursday's run was tough with the wind. This morning was melting snow with a billboard saying +4C. The residential streets were slushy but Bloor Street East and the Danforth were generally dry. Due to the 2 weekday runs, I found the pacing a bit faster than usual. Remembered to bring along the Sharkies, gel, and protein bar. Unfortunately, I overdressed but that wasn't a major issue. LSD = 27.56 K. YTD = 154.69 K.

The right foot began to ache midway through the LSD -- I'm not sure why it's doing this (!).

One month until the Chilly half marathon.

Learned yesterday on the RR forum that the HBC 10K race will not happen this year :-(