Training ramps up

It has been a couple of weeks since my last post, primarily because of a very busy work schedule.  This week my training program increases to 6 runs/week so hopefully our hot humid weather has broken.  While humid summers are very typical in this area, we've had some very unusual weather this year and some wicked storms.  Our newspaper said this morning that no less than 5 tornadoes have touched down in Essex county so far.  Luckily most have been classed as F0 and damage has been relatively minor except for Leamington area which has several million dollars in claims from a June F1 tornado.  I have attached a picture of the storm clouds that I took from our back deck last Friday evening, moments before the funnel cloud touched down about 2 miles from our house.  My biggest inconvenience this night was missing a scheduled 6 mile run!

For the last few weeks, my training partner and I have concentrated on building base miles for our October marathon.  A couple of weeks ago, we joined an "elite" group of runners for our long runs on Saturday mornings.  The Malden Park Runners are on the podium at all the regional races but we felt confident enough to join their Saturday morning runs (foolishly of course!)  We were scheduled to do 11 miles on our first week.  The group started at a sub 8:00 minute pace.  We stayed with them for the first mile and slowed to 8:20 for the second...then 8:45 for the third...9:00 for the fourth.  Needless to say, it was humbling.  They did introduce me to some great running trails however and since our marathon is a trail marathon, the following week I joined them again but decided not to attempt to keep up.  I completed my 12 mile run at 9:12 pace.  I have also started running with another club called the Windsor Social Running Club.  This group meets every Thursday at a local restaurant and enjoys a 4-6 mile run followed by dinner and drinks.  Friday nights are out with the fledgling Amherstburg Running Club where we typically have 3 or 4 who do 6 miles and another small group of beginners who do 3 miles.

The thing I am finding about running clubs is that we are limited (or intimidated) only by our own self-consciousness.  While the Malden Park Runners look intimidating at races as they pose for group pictures in their great-looking singlets, they are, in very supportive of all runners and encourage the running lifestyle.  The Windsor Social Running Club has members of every age and ability are really focused on the social aspect of running.  I have played many different sports in my life at various levels of competitiveness, from "beer-league" hockey to elite level rugby.  I must admit that I find running to be the most inclusive and non-judgemental of all activities.

This past weekend, our long run coincided with a local half-marathon.  The "Running from Cancer" half-marathon is in its 5th year and is a great small local race.  We decided to make this our "long easy run", keeping in mind that we are in training for our goal race: the Towpath Marathon on October 10th.  There was no point in pushing hard and risking injury.  This mindset lasted until the gun went off! Once the lightning stopped it was great racing weather;  about 70 degrees and steady drizzle.  Although the drizzle was great for running, it was not likely as enjoyable for the volunteers...and there were lots of them considering it was a small race.  There were 8 refreshments stations along the way. (It was an out and back so we had 16 available stops)  Each one was manned by no less than 4 volunteers.  There were volunteers handing out towels and water as you crossed the finish line and others to take your timing chip. I made sure that I thanked them at every opportunity as we should at every race.  The race was followed by a pancake breakfast (more volunteers) and the awards presentation (where Malden Park cleaned up!).

So how did I do?...Missing my Friday night training run was my mini-taper.  I felt awesome and well-rested.  I stayed with a runner for the whole race who was keeping a pace just a little faster than I felt comfortable with.  The end result:  an new PR of 1:43:05!  This was 7 minutes below my previous PR.  

As mentioned, my training program has kicked into high gear.  Up until now, Monday has been a rest-day.  Starting last night we are scheduled to do 5 miles on Mondays, followed by a hill work-out for the next 4 Tuesdays then speed work for 4 weeks after that. Wednesdays call for 7 or 8 miles, Thursday is our only rest day, Friday is 6 miles, Saturday long runs (this week is 16 miles) and Sunday is 6 miles.  Wow!  I get tired just thinking about it.

Wish me luck as I run to feel young...

Happy Canada Day Weekend

It's been a few days since my last post.  I was travelling for our Canada Day weekend.  We have an annual golf tournament in Guelph, Ontario with some friends that I travel with every year to Myrtle Beach.  This year's tournament co-incided with Canada Day and a 50th birthday celebration for one of our golfers.  I took advantage of the trip to visit my grandson and you can see him enjoying the fireworks in this picture.  I was able to maintain my training regimen while golfing twice and travelling 600 km (375 mi) over 4 days.  I ran 8.5 miles on Friday, 5 miles on Saturday and 5 miles on Sunday.  All 3 were great runs but Friday's was particularly nice;  an early morning run along the river in Springbank Park in London Ontario. This is one of my favourite routes. My weekly mileage was 39 miles which is above target during my base building.

Monday brought a return to reality...to work...and to the heat and humidity.  We have forecasts in the low 90's all week with a slight chance of rain on Friday.  Humidity makes the temps feel over 100 every day.  Last night, we scheduled our run at 8:00, hoping for cooler weather.  It had cooled down to 90!  My training called for a 6 mile run and, I'm happy to report that I completed it at an 8:40 pace, burning 839 calories in the process. I drank 16 oz of water along the way and a bottle of G2 when I finished. I wonder if you burn more calories in hot weather?

Tonight, I am supposed to do 4 miles with a rest day tomorrow however I am switching these days and cross-training tonight as we start our summer hockey schedule.  For the next 7 weeks, I have 90 minutes of hockey on Wednesday evenings.  In 2 weeks my marathon training kicks in to high gear as we start hill workouts on Tuesdays for 5 weeks, followed by track workouts for the next 5.  This is in addition to ramping up mileage.  Throw in the odd round of Saturday morning golf and that makes for a very busy summer!

I am experimenting with diet to see if it has any noticable effect on training, time and weight loss.  I have noticed that through increased mileage and regular hill workouts, I have lost 5 lbs since early April.  While I am not overweight (or big-boned LOL) I was happy to see this weight loss and would like to trim another 5 lbs to get down to 162 lb.  I am trying a diet that is less dependent on red meat.  Typically, I would have red meat about 4 times per week, including the odd hamburger for lunch.  I am trying to cut that to twice per week, replacing it with chicken, turkey or tuna.  I will re-introduce fish into my diet this week, likely salmon cooked on the BBQ.  My veggie intake has been good but I am increasing fresh fruit in my diet.  Finally, the most challenging part for me is reducing certain carbs such as breads and starches.  This week I started eating quinoa as a replacement for rice and potatoes and really like it.

That's all for now, other than a "shout-out" to my youngest daughter who, at 18 finally got her first summer job. Way to go Emma! I hope she finds out that making money allows you do do a lot of things that you can't do otherwise- concerts, clothes etc.

Despite the heat, I am still running to feel youg.