I hit the local East York harrier trail this morning to check out it's condition. The run was my substitution for the start of the Southern Ontario 5 Peaks Trail Series, which kicks off today in Chicopee. I'd run a couple of their races last year and had a blast, doing Durham forest and Rattlesnake Point. I even amassed a handful of age group points (I slid into 16th spot for males 40-49, just behind Des Maloney, not bad for having only run 2 events). Next year I turn the big 5-oh and want to run their full schedule in my new age group.
The local trail I ran this morning was in not bad shape, mostly runable. The section behind Massey Square at the east end of the trail (it ends at Vic Park, where Dentonia Golf Course begins) was a bit tattered with fallen trees and you have to pick your way around them. Everywhere else was in perfect condition, lots of mud along the upper swamp section high above Taylor Creek, and the switchbacks at the west end were fun as ever. I really like this course and try to get it in every couple of weeks. By later summer the growth gets pretty thick, you gotta keep your mouth shut to with the proliferation of flying creatures about, so I've learned to breath with my teeth clenched (having once swallowed something sizeable while pushing through some branches that I'd rather not ever learn what it was).
It's 2 weeks to Mississauga. For anyone doing the full, they're getting into taper mode. For me doing the half, it's full speed ahead with my foot planked firmly on the gas. Mississauga will be a good long tempo run and hopefully give me a much needed boost as I prep for the the Nightcrawler and maybe the Toronto Challenge. The Challenge is supposed to be an accurate course based on feedback from those that have run it, although it's not listed as certified according to Merrel's. However, mts does list the Nissan 5k challenge course as certified for 2007 and I believe this is the same course the Toronto challenge uses (it was originally named the Nissan Challenge). I'll assume it good for marking a 5k time against. The MTS site, by the way, is a good comprehensive listing of certified courses through Canada, very well done. Not the number of times the Nightcrawler course has been remeasured as the city's been doing work in that area the RDs have had to adjust start/finish lines nearly every year as a result.
Beauty Saturday upon us, mid-high 20's today, rain tomorrow and hot again Monday.
Saturday, April 25, 2009
Tuesday, April 21, 2009
Boston has come and gone
and I watched it on TV, and the net while I worked.
I have my Boston shirt on from 2006 today, the one that came with the race kit, the one you only get as a registered runner. I don't wear it too often, I don't want it to wear out. It's a good quality Adidas long sleeve navy blue shirt, very simple with the BAA logo on the front, Adidas logo on the back, and '2006 BOSTON MARATHON' printed on one sleeve.
I had also bought a nice short sleeve shirt, which has seen a lot of wear, and a gaudy silver 2006 jacket, which has seen almost no wear. I don't know why, but I thought that jacket looked mega cool when I was standing in the expo. Sure seemed to change when I looked at it in proper lighting. But I do put it on for picking up race kits and stuff, I just ain't wearing it to dinner, or drinks with friends. It's like a flashing sign saying "Look at me! I'm a nerd! Look at me! I'm a nerd!". But I had to have it, it's symbolic, ya know?
I get a flood of enthusiasm when Boston runs. Watching some of the big local races gets me excited too, but nothing like Boston. It's the screaming crowd and the flood of runners that have already proven themselves capable of maintaining that clip. Even just following the net blog reports during the race gets me going.
Too bad I didn't get to run yesterday, spent the day prepping for a demo today and clicking 'refresh' on the BAA site. On top of that, it was pouring rain all day, the harsh horizontal stuff accompanied by a brisk N/E wind, and cold...nasty cold.
I put in a little extra 'ooomph' in my run this morning, although it was short at about 5 1/2 miles (for an 'ooomph' kind of run, that is). I have a tendency to do this a couple of days after a long run, not quite sure why, but about 2 days after my longs, my legs want to go, regardless of whether I run or rest on Monday.
I did get in 65 miles last week, and all is and was fine. My legs and my joints and stuff are toughened up enough that going from 40 to 60 or so miles really doesn't stress me at all. I'm not a 10% rule kind of guy, in fact I'm not really a rule kind of guy at all. They're just guidelines, take em for what they're worth.
I didn't hit that masters 5k I mentioned on Saturday, it would have been a waste as I was sluggish from my bigger week. I'll be in better condition as summer approaches. Mississauga half is in 2 1/2 weeks, I'm hoping to not embarrass myself too badly in it.
I have my Boston shirt on from 2006 today, the one that came with the race kit, the one you only get as a registered runner. I don't wear it too often, I don't want it to wear out. It's a good quality Adidas long sleeve navy blue shirt, very simple with the BAA logo on the front, Adidas logo on the back, and '2006 BOSTON MARATHON' printed on one sleeve.
I had also bought a nice short sleeve shirt, which has seen a lot of wear, and a gaudy silver 2006 jacket, which has seen almost no wear. I don't know why, but I thought that jacket looked mega cool when I was standing in the expo. Sure seemed to change when I looked at it in proper lighting. But I do put it on for picking up race kits and stuff, I just ain't wearing it to dinner, or drinks with friends. It's like a flashing sign saying "Look at me! I'm a nerd! Look at me! I'm a nerd!". But I had to have it, it's symbolic, ya know?
I get a flood of enthusiasm when Boston runs. Watching some of the big local races gets me excited too, but nothing like Boston. It's the screaming crowd and the flood of runners that have already proven themselves capable of maintaining that clip. Even just following the net blog reports during the race gets me going.
Too bad I didn't get to run yesterday, spent the day prepping for a demo today and clicking 'refresh' on the BAA site. On top of that, it was pouring rain all day, the harsh horizontal stuff accompanied by a brisk N/E wind, and cold...nasty cold.
I put in a little extra 'ooomph' in my run this morning, although it was short at about 5 1/2 miles (for an 'ooomph' kind of run, that is). I have a tendency to do this a couple of days after a long run, not quite sure why, but about 2 days after my longs, my legs want to go, regardless of whether I run or rest on Monday.
I did get in 65 miles last week, and all is and was fine. My legs and my joints and stuff are toughened up enough that going from 40 to 60 or so miles really doesn't stress me at all. I'm not a 10% rule kind of guy, in fact I'm not really a rule kind of guy at all. They're just guidelines, take em for what they're worth.
I didn't hit that masters 5k I mentioned on Saturday, it would have been a waste as I was sluggish from my bigger week. I'll be in better condition as summer approaches. Mississauga half is in 2 1/2 weeks, I'm hoping to not embarrass myself too badly in it.
Tuesday, April 14, 2009
Nice while it lasted
Yesterday it was nice and calm outside. No wind, not enough to even flutter of the flags. Today, we get it back, out of the east, brisk even though it's fairly mild out.
This is one of the adventures of spring running, having to figure out how to dress. The wind makes you cold when it hits you and hot when you run with it. At least in the summer it's consistent...hot. Maybe termed better as 'warm', 'hot' and 'stifling hot'. Still shades of the same colour and it doesn't change how you dress because you're as close to nude as you can get away with in public.
The wind is an element I abhore. Maybe not so much in the summer, it's quite a relief to have a good cross wind when it's a hot day and you need that cooling effect. Usually though, you're either into it or with it, either battling you're way through it or sweating up a storm when it's at your back and at the same speed as you. That little microclimate builds up around your skin and all that heat you're producing follows you along, blown along with the breeze. I figure if I stopped or changed direction, this cluster of sticky sweaty boiling air moves along and wraps itself around some poor sap walking along the sidewalk just ahead.
I want it calm all year around, I'm good with that. I create my own cooling 10k per hour breeze shuffling along on my bread and butter training runs. When I run harder the air accomodates by moving faster over my skin, a self-adjusting form of air conditioning. I haven't figured out how to keep it there during jogs between intervals or adjust it on a hard hill climb.
Anyway, a couple of days into a hopeful 60-70 mile week. Tomorrow might be a bit tricky with an early start at work for a remote dial-in and some Microsoft technical rep visiting that we're supposed to meet at somepoint during the day, hopefully not at noon as that's my second run. I'll figure out a way to get them both in, methinks I'll be doing an after-hours run at try to maintain my 10 mile a day diet.
This is one of the adventures of spring running, having to figure out how to dress. The wind makes you cold when it hits you and hot when you run with it. At least in the summer it's consistent...hot. Maybe termed better as 'warm', 'hot' and 'stifling hot'. Still shades of the same colour and it doesn't change how you dress because you're as close to nude as you can get away with in public.
The wind is an element I abhore. Maybe not so much in the summer, it's quite a relief to have a good cross wind when it's a hot day and you need that cooling effect. Usually though, you're either into it or with it, either battling you're way through it or sweating up a storm when it's at your back and at the same speed as you. That little microclimate builds up around your skin and all that heat you're producing follows you along, blown along with the breeze. I figure if I stopped or changed direction, this cluster of sticky sweaty boiling air moves along and wraps itself around some poor sap walking along the sidewalk just ahead.
I want it calm all year around, I'm good with that. I create my own cooling 10k per hour breeze shuffling along on my bread and butter training runs. When I run harder the air accomodates by moving faster over my skin, a self-adjusting form of air conditioning. I haven't figured out how to keep it there during jogs between intervals or adjust it on a hard hill climb.
Anyway, a couple of days into a hopeful 60-70 mile week. Tomorrow might be a bit tricky with an early start at work for a remote dial-in and some Microsoft technical rep visiting that we're supposed to meet at somepoint during the day, hopefully not at noon as that's my second run. I'll figure out a way to get them both in, methinks I'll be doing an after-hours run at try to maintain my 10 mile a day diet.
Saturday, April 11, 2009
A little better
10 miles yesterday with an embedded hill workout. Kinda impromptu, I headed to the beaches and continued onto the grounds of the water treatment plant. The plant's been redone to make the grounds accessible to the public to walk around and it's a solid steep climb from the water's edge to the main building. A few times around the plant then a good quick return home. Today's just 7 1/2 recovery but at least I'm starting to feel like I'm moving again.
Mississauga half in 4 weeks, I'll push the length of these runs each and double up as much as I can.
Passed Dougie Smith of the Ontario Masters T&F Association this morning, he was poking me to be sure to show up next Saturday as they're doing road races this summer, using this course. Given that it's a 5 minute jog from my house to the start line, I might take it in, it'll give me a bit of racing practice if nothing else.
Mississauga half in 4 weeks, I'll push the length of these runs each and double up as much as I can.
Passed Dougie Smith of the Ontario Masters T&F Association this morning, he was poking me to be sure to show up next Saturday as they're doing road races this summer, using this course. Given that it's a 5 minute jog from my house to the start line, I might take it in, it'll give me a bit of racing practice if nothing else.
Wednesday, April 08, 2009
Still not doing it
I'm still not getting out there to do the things I need to do to improve. Stuff happens, I lost 2 days last week and this morning I had to transport daughter to soccer practice, which occurred smack in the middle of what would have been my hill workout. Opted to just do it near the office at noon, except that a lunchtime meeting kicked in and cut that out. I did get out for a couple of miles but no time for the workout. Now it's late and I won't get back in time to get it in before din din. Arguably I could be doing that instead of typing.
Laziness, life, all that stuff. My theory has always been run when you can, because later might not be so accomodating. Things will settle down a bit but I need to make adjustments to fit in the work I need to do.
The plan was always pretty simple and effective. Monday easy (used to be rest, last summer it was 4-5 AM recovery, 4-5 PM recovery), Tuesday light tempo (or easy) AM (double up with 4-5 easy in PM when available), Wednesday either hills or intervals AM (double up again with 4-5 easy when available), Thursday 8-10 easy AM (and blah blah double up), sometimes I tripled on Thursday with an available hour during soccer practice with youngest daughter. Friday easy (AM / PM when available), Saturday moderate to hard tempo depending on how I feel, and Sunday long.
It works, as long as I stick to it. I need to discipline myself to get to bed on time and not be farting around at night, get out the door no-matter-what in the mornings, and make that time for doubling up when I could. It doesn't help that I spend too long at work, partly guilt driven for spending too long at noon, which leaves little evening time and I'm up late making up for it. Then stuff happens in the mornings that cut in, my Wednesday run is now interfered with due to taxiing my daughter in early. I'll have to move the hills/intervals to Tuesday, relegate Wednesday to easy junk miles and tighten focus on the Saturday tempo run.
I read an interview with Deena Kastor not long ago where she talks of thinking and living like a runner if you want to be one. I don't need to revolve my life around it for sure but I do reflect back on that article and take some of it with me. So getting to bed on time, organizing my day better so I can double up, and staying disciplined in getting those key workouts in.
Last year at this time I was working on a 200+ mile month. Weather's been a bit tough this year too, we've had heavy cold rain over the last week, snow and sub freezing temps with high winds (the one element I really hate running in is wind) and makes it tougher to get out.
Laziness, life, all that stuff. My theory has always been run when you can, because later might not be so accomodating. Things will settle down a bit but I need to make adjustments to fit in the work I need to do.
The plan was always pretty simple and effective. Monday easy (used to be rest, last summer it was 4-5 AM recovery, 4-5 PM recovery), Tuesday light tempo (or easy) AM (double up with 4-5 easy in PM when available), Wednesday either hills or intervals AM (double up again with 4-5 easy when available), Thursday 8-10 easy AM (and blah blah double up), sometimes I tripled on Thursday with an available hour during soccer practice with youngest daughter. Friday easy (AM / PM when available), Saturday moderate to hard tempo depending on how I feel, and Sunday long.
It works, as long as I stick to it. I need to discipline myself to get to bed on time and not be farting around at night, get out the door no-matter-what in the mornings, and make that time for doubling up when I could. It doesn't help that I spend too long at work, partly guilt driven for spending too long at noon, which leaves little evening time and I'm up late making up for it. Then stuff happens in the mornings that cut in, my Wednesday run is now interfered with due to taxiing my daughter in early. I'll have to move the hills/intervals to Tuesday, relegate Wednesday to easy junk miles and tighten focus on the Saturday tempo run.
I read an interview with Deena Kastor not long ago where she talks of thinking and living like a runner if you want to be one. I don't need to revolve my life around it for sure but I do reflect back on that article and take some of it with me. So getting to bed on time, organizing my day better so I can double up, and staying disciplined in getting those key workouts in.
Last year at this time I was working on a 200+ mile month. Weather's been a bit tough this year too, we've had heavy cold rain over the last week, snow and sub freezing temps with high winds (the one element I really hate running in is wind) and makes it tougher to get out.
Monday, April 06, 2009
Spring is here!
You can tell by the white stuff on the ground.
I did a nice slow 15 miles yesterday, getting in the good weather while I could. I missed Friday as I was megabusy at work and it was hammering rain all day. Saturday we were up early to head to the Elmira Maple Syrup Festival, and I was waddling around the rest of the day laden down with pancakes and maple syrup. Not sure how much of it burned off on the 15 miler.
This morning was horizontal rain at about 1 degree C, not my ideal conditions. The temps dropped later in the day to change the rain to snow, making it much more paletable and I did a late day 5 mile street loop. Tomorrow will be chilly and windy but not too preciptous. The cold always seems colder at this time of the year, partly because we're getting accustomed to warmer temps, and mainly because cold at this time of year is accompanied by a good stiff wind, as it's the only way to get all that arctic goodness this far south.
Missed the spring sprint this year, a nice chip timed, cheap and (reasonably) accurate 5k on the boardwalk. It was the start of my running season last year, chugged along at a pedestrian 20:55, and didn't really feel like doing worse than that given my pathetic training this winter, and besides Elmira and it's maple syrup was calling. This race has become popular for the local hot shot club runners, you can tell by the times, with 50 folk breaking 20 and the top finishers in the 15's. Notice the entries of Ron Da Silva Jardine (at 16:48) and James Earl (17:02), both of the East Toronto Striders running club. Both these guys are my age, just a touch younger. I'm always guaranteed to be a few spots lower on the age group page when the striders show up. Fortunately, I get a few months reprieve from them next year when I tick over to 50 and they take a short while to catch up. I'll hit the sprint for sure next year and see how I do in my new age bracket. I'll need to be better than last years 20:55 if I want to make an impression though. We'll see.
I did a nice slow 15 miles yesterday, getting in the good weather while I could. I missed Friday as I was megabusy at work and it was hammering rain all day. Saturday we were up early to head to the Elmira Maple Syrup Festival, and I was waddling around the rest of the day laden down with pancakes and maple syrup. Not sure how much of it burned off on the 15 miler.
This morning was horizontal rain at about 1 degree C, not my ideal conditions. The temps dropped later in the day to change the rain to snow, making it much more paletable and I did a late day 5 mile street loop. Tomorrow will be chilly and windy but not too preciptous. The cold always seems colder at this time of the year, partly because we're getting accustomed to warmer temps, and mainly because cold at this time of year is accompanied by a good stiff wind, as it's the only way to get all that arctic goodness this far south.
Missed the spring sprint this year, a nice chip timed, cheap and (reasonably) accurate 5k on the boardwalk. It was the start of my running season last year, chugged along at a pedestrian 20:55, and didn't really feel like doing worse than that given my pathetic training this winter, and besides Elmira and it's maple syrup was calling. This race has become popular for the local hot shot club runners, you can tell by the times, with 50 folk breaking 20 and the top finishers in the 15's. Notice the entries of Ron Da Silva Jardine (at 16:48) and James Earl (17:02), both of the East Toronto Striders running club. Both these guys are my age, just a touch younger. I'm always guaranteed to be a few spots lower on the age group page when the striders show up. Fortunately, I get a few months reprieve from them next year when I tick over to 50 and they take a short while to catch up. I'll hit the sprint for sure next year and see how I do in my new age bracket. I'll need to be better than last years 20:55 if I want to make an impression though. We'll see.
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