Running in Year 2023 (Goal 2023 km)

Sunday, July 29, 2012

Benefits of Running

Physical and Mental Benefits of Running

by Jillian Fritsen, March 11, 2010
http://www.runaddicts.net/health-nutrition/the-physical-and-mental-benefits-of-running

With all the different forms of exercise out there, why run? For me, it was a simple choice of economics, as I could save money by replacing my gym membership with a treadmill and a pair of moderately priced running shoes. Others who run, do so for different reasons.
While running is easy to learn and fairly inexpensive, it also benefits the runner’s mental outlook. Basically, what is good for the body is good for the mind, and psychologically speaking, running has a lot to offer!
You have to wonder at times what you’re doing out there. Over the years, I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement. – Steve Prefontaine

Mental benefits

Running reduces stress by boosting levels of serotonin in your brain and creating a more positive mood.
Self esteem is improved and goals are achieved through running. Runners realize a greater sense of self-reliance and accomplishment. In other words, running provides an individual with an all natural, drug free, power-packed ego boost!
Running fights depression with the brain’s release of beta endorphins. These are neurotransmitters made in the pituitary gland that can reduce pain, boost the immune system, and bring a greater sense of well being. These “miracle” compounds have eighty times as much pain-easing effect as morphine.
Runners can enjoy a sense of freedom, by forgetting about troubles and feeling the wind in their hair. They can control their own destiny, as they alone make the decision to run as fast and as far as they want!
Running sharpens focus and improves mental stamina, by giving circulation a boost and increasing the flow of blood to the brain!
Social circles can be widened through running by joining a group or a club of fellow enthusiasts.
Lastly, running helps to improve appearance by getting the blood pumping which creates a healthy glow and by reducing the waistline. The bottom line is, when we look better, we feel better!

Physical benefits

In addition to the psychological benefits, running has so many physical benefits that it is hard to know where to begin.
As mentioned earlier, running helps to keep weight under control. With the exception of cross-country skiing, running burns more calories than any other physical activity!
Cardiovascular health is greatly improved through running by increasing your heart rate and working the heart muscles on a regular basis.
Running can increase HDL levels, which improves overall cholesterol in the body.
The immune system gets a boost through running with an increase in white blood cells. These are the fighter cells in the body, which can combat the early stages of diseases like diabetes and cancer.
Running also improves bone health. Weight bearing exercises increase bone density and prevent injury and the onset of osteoporosis.
And finally, running improves lung capacity and promotes better breathing which enhances general overall health.

The most logical conclusion

Whether you choose to run for health purposes, to make friends or just because it makes you feel good, the fact is that running is a good thing! With the many mental and physical benefits of running, the question should really be why NOT run?

Saturday, July 28, 2012

25 K

Began LSD this morning at 9 AM. Happy to run in cloudy weather - temperature at start 18C without humidity. It was the final 10 K which was tough - as the sun came out and the humidity can be felt. Ran through the CNE and saw the "sky line" similar the Centreville in the Toronto Islands. Lots of bicylists and runners out there this morning. Was thrilled to finish 25 K run and then headed to Shoppers Drug Mart to purchase 2 cold Vitamin Water for $4.00. Drank the first one within a few minutes.

Wednesday, July 25, 2012

5K + Toronto Waterfront Marathon route changed

Got in my 5 K this morning - not as hot and humid - was about 20C when I ran this morning. YTD = 835.5 K.

Got an e-mail yesterday that the Toronto Waterfront Marathon has a route change. It affects the first 10 K of the race. Not sure I like it but it's more scenic. It involves running north on University - hmm... not easy. Less than 2 months away!


"The dramtic new enhancements fall in the first 10km section of the Course, allowing both marathoners and half-marathoners to benefit. After a one-year hiatus caused by construction last year, Scotiabank Toronto Waterfront Marathon & Half returns to Nathan Phillips Square, with its signature Finish line on Bay between Old and New City Halls. The Start remains on the West side of the Square, on University Avenue, but now proceeds North to Queens Park, East on Wellesley, North on Church Street, West on Bloor past Toronto’s “Magnificent Mile”, South on St.George through the University of Toronto, West on College, passing Chinatown at Spadina and Kensington Market at Augusta, before running South on Bathurst to the Lakeshore, and resuming the old route. This year, the West-end turnaround will be at Ellis rather than Windermere. The East end turnaround will be on Queen at Beach Avenue, allowing the race to cut the tough hill and nasty u-turn at Neville Park, that came at the 34km mark previously."
http://www.torontowaterfrontmarathon.com/blog/2012/07/blockbuster-course-enhancements-to-2012-scotiabank-toronto-waterfront-marathon-half-marathon/

Monday, July 23, 2012

5K

Another very hot and humid day. Got in the run at 8 AM and it was already 31C with humidity! At least there was some shade in the running and the sun wasn't hot yet. An enjoyable 5K.

Yesterday was the first Triathlon as the highway was closed. http://www.torontotriathlonfestival.com/ I should bike and participate in the duathlon in the future!

Saturday, July 21, 2012

Thursday and today's runs

Forgot to post this past Thursday's run - ran 2.5 K. Then took Bud to work to visit the secretaries.

Today, began LSD run at 9:30 AM. The weather report said today would be the "cooler" day. Not easy with the sun blazing. Got in the 25 K in 3.5 hours - easier today than last weekend - but still humid. 23C but 30C with humidity. Lots of runners and bikers on the Martin Goodman Trail. At 20 K, stopped at the Shopper's Drug Mart to purchase a drink. At the end of the run, went to the Running Room and filled up the water bottle. Treated self to a slice of pizza. Then went home to take Bud on a quick walk around the block. He's huffing and puffing as I write :-|

YTD = 825.5 K

Tuesday, July 17, 2012

5K

Today is the hottest day of the year! With humidity 41C outside. Ran 5K this morning - fortunately it wasn't so bad. Inching closer to 800K; now at 798K for the year. Keeping Bud in the house - poor guy...

Saturday, July 14, 2012

Hot... 25K run

Wow - another hot July day. There's an extreme heat alert for today. Began run at 7:45 AM with the temperature already 25C. Nothing I can do but to run... opted to run today since tomorrow is forecasted with thunderstorms. The weather will not get "cooler" until Wednesday.

Ran on the Martin Goodman Trail west to the Humber River Bridge. Opted not to continue past the bridge since it can be wind-less. Not an easy run this morning due to the hot sun - fortunately I wore my hat and sunglasses (they are now fixed!). Lots of runners on the trail.

YTD = 793 K

Friday, July 13, 2012

135 Miles Badwater Ultramarathon

Maybe I should stop complaining about the extreme heat weather in Toronto. This is unreal:


From: http://www.weather.com/news/badwater-ultramarathon-20120712

The 35th annual Badwater Ultramarathon begins on July 16, 2012. Runners will race 135 miles through one of the harshest weather environments on the planet: Death Valley. They will race round-the-clock for approximately three days. Their own mental fortitude is their strongest weapon as they push themselves to the limits of human endurance, while battling the very worst weather has to offer.
  • Daytime temperatures in 120's
  • Nighttime temperatures in 80's and 90's
  • Run over 3 mountain ranges for a total of 13,000' ascent
  • UV index a '10' every day (highest level)
  • Occasional dust devils
These competitors are, without a doubt, some of the toughest athletes alive. This collection of photos shows the grueling race conditions from the past several years.

Thursday, July 12, 2012

Yesterday: 5 K in the morning. Fortunately, I was able to run on sidewalks with shade. Hot and getting humid as the week goes on... radio just called this weather "gorgeous" (!) My secretary said Scotland is cool in the summer - maybe Bud and I should relocate?

Just read Nazar's blog that he competed in the 148 K Sinister 7 race in Alberta http://nazzersayshello.blogspot.ca/2012/07/another-race-dnf.html?showComment=1342112299544. Incredible to run in the summer - with hot and humid weather. http://www.sinister7.com/ I'll keep my luck with the Niagara Ultra 50 K (and eventually work my way for the 100 K) - but running in the afternoon in hot and humid weather - hmmm...

My order for 3 pairs of running shoes at $60 each have arrived in the mail. Received an e-mail this morning the photo I ordered from the Niagara Ultra has been snail-mailed.

Tuesday, July 10, 2012

3K Early Morning Run

Had to go to work this morning for a meeting. Got in 3K before work - nice "cool" weather before it gets hot. YTD = 763 K

Sunday, July 8, 2012

25 K

Left the house at 9 AM this morning for the weekend run. Since the indy car race was at the CNE, I opted to run on the Martin Goodman Trail east of Parliament - into Cherry Beach, Ashbridges Bay. Weather report said no humidity but high 29C (but better than yesterday). Been a hot and humid summer - I don't like... Did get in 25 K which I am very pleased. With 5 K left, had to stop at the Shopper's Drug Mart to get more fluid. Weather wasn't that bad. YTD = 760 K

Thursday, July 5, 2012

Got in 2.5 K (approximately) before work today. During this extreme heat wave, the weather is fine in the early morning. For the 2nd time in a week, my Garmin was "low battery" at the start. It died within a couple of minutes. Not sure why this happened as I am sure I turned off the Garmin in the last run. Watch is recharging as I write so there is no repeat during the weekend. I timed the run for 20 minutes. YTD = 735 K

Tuesday, July 3, 2012

5 K run this morning before work. This week need to be to "wrap up" the school year. Hope to have another run on Thursday. YTD = 732.5 K

Sunday, July 1, 2012


Weekend run delayed by 45 minutes since my Garmin battery was low - not sure how this happened - forgot to turn Garmin off from weekday run? Not as hot and humid as yesterday but 28C today. My 21.1 K run was through Cherry Beach on the Martin Goodman trail and then into Kew Beach (this part was particularly nice as the air was cool due to being so close to Lake Ontario). Lots of people in the beach soaking the sun. Stopped off at McDonald's for $1 large drink + free refill.

YTD = 727.5 K