I'm back :)

It's a new year and a fresh start.  2013 brought many challenges my way both good and bad.  Heading into 2014 I am feeling very positive, refreshed and incredibly optimistic!  What a great time to start blogging again!
My posts will be less about training and race results and more just my musings about this crazy obsession.

First run of the year:
For the past 2 days we have been socked in by a winter storm, dropping about 8" of snow on us. This made for a treacherous 6 miles this morning.  As I ran I thought about what tips I would give a new runner  for days like these:
1.  Don't worry about pace.  You will be slower.
2. Plan your route with options.  Roads or trails may be impassible so think of alternatives. Running on snow is tiring so make sure you have alternatives to shorten your run if required.  I would not recommend an out and back but rather some kind of shorter loops that you can repeat or cut short if necessary.
3.  Consider wind direction.  Try to plan your route so you don't have long stretches into the wind. That is a recipe for frostbite.
4.  Dress warmer.  Many people like to be cold when they start but I would rather be warmer rather than find out I am too cold half way through my run.  Also, again consider the wind, it is a lot colder running into the wind than having it at your back.
5.  Shorten your stride. There may be ice under fresh snow, it is best to keep your feet under your torso for balance in case you slip.
6.  Tell someone you are going and how long you expect to be out for.  This is good practice anytime for those of us who run alone at times.

Running in this weather is not for everyone. But for those of us who despise the treadmill, it is the only option.  I know when I finish a run in inclement weather of any kind, I feel an amazing sense of accomplishment .  The only better feeling is a hot shower when I get home!

Happy New Year and Happy Running!

Success at the Crim!

Saturday August 28, 2010 featured the Crim Festival of Races in Flint MI.  We participated in the 10-mile road race which is reputed to be the largest 10-mile race in North America.  This year's registration topped out at 10,000 runners.
Leaving home at 4:30 a.m. with the expectation of heavy traffic due to road construction was a lttle early.  All delays failed to materialize!  We crossed the border with no line-up, traffic on I-75 was a non-issue and parking was effortless.  As a result, we were race-ready at 6:20 a.m. (Gun time was 8:00 a.m.)  Despite the early start and considerable wait around the starting line, I felt very good as we approached 8:00.  This race is one of the few that I have participated in that actually start on time.  Seeding at the start-line is based on an honor system which can lead to a log-jam.  Why slower runners feel the need to be near the front of the pack, when a race is chip-timed is beyond me!  A nice feature at the start was preferential starting positions for Armed Forces personnel and for those who have competed in this race since its inception- 30 years ago.

I was able to get outside quickly and avoid the crowd for a great start.  My first two miles were very quick, at about a 7:20 pace.  Realizing this pace was significantly quicker than my typical race pace of 8:20-8:30, I tried to scale back but without my GPS to track pace, I was left to estimate based on how I felt.  I felt pretty good and kept a sub 8:00 pace for the whole race.  In fact, my average pace of 7:46 gave me a finish time of 1:17:37!  This bested my PR of 1:24:04 from last year.  Needless to say, I am extremely happy with this result.  I finished in 1070th place (lol) however that was in the top 11% of all finishers.  I was in the top 20% for my age group.  I remember a couple of years ago, my goal was always to finish in the top half of my age group.

This race has some great features and perhaps one of the best is the fan support.  Residents of Flint line the streets for the entire course and cheer, bang pots, shake cowbells, and scream encouragement.  Some have garden hoses to cool you down, some set up unusual refreshment stands with anything from espresso to draft beer to Krispy Kreme donuts (ugh!) ( I missed the lady with vaseline on a stick this year!)  There are bands featuring every type of music you can imagine and a local radio station broadcasts live from the 3-mile mark.  The refreshment stations are located on both sides of the route to accomodate the large race field and are manned by enthusiastic supporters from many local churches and high schools.  Mile markers include a big blue line painted across the road so you aren't trying to pick a small sign out at the side of the course.  Finally, one of the newer features-showers in the finish area!  Although they feature cold water, it's a great way to freshen up quickly, post face, and makes the after-party a little less oderous.

This year's after-party was sponsored by Michelon Ultra and each racer was greeted with a free slice of pizza and your choice of beverage: soda, water or beer. 

What a great day!

The only issue with running this race for me was how to fit in my long run for the week.  I was scheduled for an 18 mile run on Saturday morning, which I had to reschedule for Sunday a.m..  Running 18 miles after racing 10 the previous day proved too much of a challenge...I had to stop at 17 miles.  Realistically, I don't thing this shortage will have much of an impact on my marathon.

I must admit, I am feeling very confident about achieving my goal of a sub-4:00:00 marathon.  In each race this year, I have significantly exceeded my expectations.  However, we all know that anything can happen on race day.  As long as I stay injury-free and control what I can control, I know I will do my best.

Today is rest day before our speedwork tomorrow.

Till next time...still running to feel young.

I survive my first 20 mile training run of the season!

The weather was perfect- 66 degrees and cloudy with the odd raindrop.  I was well-rested after taking Friday as a recovery day.  A change of scenery provided extra motivation.  I set out at 8:00 am on Saturday morning to face the rolling hills surrounding Chemong and Buckhorn Lakes in the Kawartha Region.  After much discussion of various routes with my father (who does not run LOL), I decided to head over the causeway that seperates Chemong and Buckhorn Lakes (pictured) and through the town of Bridgenorth, heading east towards Peterborough.  They have recently completed a new walking trail with a crushed stone base.  Since our marathon is on a similar surface, I decided to incorporate this trail into my run.  Being new, the surface was not yet hard-packed, resulting in a few stones in my shoes, but other than that, it was very enjoyable, albeit a little short.  Out and back on this trail only comprised about 3 miles of my total run. A large portion of my distance was on the shoulder of a busy road with a speed limit of 80 km/hr.  This was a a bit of a tactical error on my part but these things happen when you are in unfamiliar territory.  At least the shoulders were wide and fairly flat.  The busyness of this roadway encouraged me to complete the middle portion of my training at a decent pace.  In fact, my whole run was at a good pace.  My average for the 20 miles was 8:36.  To put this in perspective, last week on my 18 mile run, my average pace was 9:49.  So I am extremely pleased with 2 extra miles and over 1 minute pace improvement on a hilly route.  This run gave me great confidence in hitting my time goal of less than 4 hours at the Towpath Marathon. (in 47 days!)

Next weekend, we are doing one of my favourite races; the Crim Festival of Races in Flint, MI.  The 10 mile road race has approximately 5,000 runners.  This is a difficult race to PR because of the crowded field but I hope to improve on last year's time of 124:02. According to their website, 50,000 people line the streets for almost the entire route.  There are many live bands playing along the route and at the after-party.  This year the race is featured as a Michelob Ultra race series event.  This promotion could make it even more popular...and parking more difficult :(   I have encouraged a few members of our local running club to race this year. Familiar faces always make races more fun!

That's all for now.  Till next time, I am still running to feel young.

Great workout!

Do you ever have those workouts where afterwards you feel "Wow! That was a great workout!"?  Some call it a runner's high, others call it crazy!

I had one of those workouts last night.  It was the final night of hill workouts in our marathon clinic and our coach had "something a little different" planned for us.  Instead of the usual hill fartleks we started with a 1 mile run at tempo speed followed by 5 minutes of active recovery.  Then came 5 hill repeats at tempo speed.  Our hill is probably a little more than a 1/4 mile starting with a moderate incline and finishing with about 50 yards at a steep incline.  After these repeats we had another 5 minutes of active recovery followed by a final mile at a tempo pace at least equal to that of our original mile.  (In my case 7:45)

I'm not sure why this was such a great workout.  Perhaps because the temperature at training time was finally below 80 degrees; perhaps because of the variety;  perhaps it was just one of those days where I felt great.  Nevertheless, these workouts are very encouraging.

Next week another challenge awaits.  We begin 5 weeks of speedwork at the track.  I have done limited track-work in the past, primarily because I find it extremely boring!  Perhaps these workouts will be different because we are in a group setting.
Wish me luck this weekend as I tackle my first of 3 scheduled 20 mile runs.  This weekend I am travelling to visit my parents in Peterborough, ON, approximately 400 miles away.  I have an uncle visiting from Scotland that I have not seen for about 5 years.  I am planning a run on Saturday morning.  The terrain is very different that I am used to.  Our local topography is very flat (like a tabletop!)  The Kawartha Region consists of rolling hills and small lakes with almost no flat areas.  This will make my long run even more challenging!  Hopefully the weather will co-operate and provide me with a less humid day!

Till next time...I am running to feel young.

Less than 60 days till my marathon!

As you can see from my counter, the Towpath Marathon is less than 60 days away.  In all honesty, I am feeling pretty good about my chances of attaining my goal of a sub-4:00 marathon.  I'm sticking close to my training regimen...logging the miles and doing the hill workouts.  We have 1 more hill workout next week and then we switch to track/speed workouts for 5 weeks.  I have noticed my pace on mid-week runs is creeping down to the 8:30 range and on my long runs, I find it challenging to slow my pace to the 9:30 range.  I attribute this improved speed to my diligence on the hills.  I owe some of this success to my running partner too.  Having a partner of very similar ability has been a great motivator.  We challenge each other every week on the hills.  Our clinic coach usually provides a range for the duration of these workouts; 3-4 repeats for half-marathoners, 4-5 repeats for marathoners. With a partner, we encourage each other to do that 5th repeat, even when our coach says 4 is enough.  Although we only run together twice/ week, we share each training run on Runkeeper/Facebook and offer congratulations to each other with every post.  I find these posts also provide a level of accountability.

Another reason, I feel optimistic is because of the other things I am doing right this year, as opposed to last.  I have altered my diet to include more protein, including a post-run protein shake after every run.  I take glucosamine sulphate every day to keep my joints healthy. I watch my electrolyte intake more closely, especially since this is a very hot and humid summer in Southwest Ontario.  I have also, unintentionally, improved my diet over the past few months.  I thank Ted at "You Don't Have to Run Alone" for this.  In the past, I generally felt that runnning provided an excuse to NOT watch my diet and a way to purge myself of my "dietary indulgences".  Although, my diet is by no means perfect (I love chicken wings and beer), I view these types of indulgences as a treat that can only be enjoyed in moderation.  I have two daughters that are vegetarians and although they have not convinced me to adopt their food choices completely, I do try to have at least a couple of vegeterian meals each week.

This year, I am maintaining a stretching regimen and core workout schedule too.  I must admit however, that as the miles build, I feel pretty stiff when I wake up in the morning!  Hopefully, the mileage, correct pacing, improved diet and hydration, and the core work/stretching will keep me injury-free leading up to my big race.

We are approaching the mid-point in our training and I am happy that my motivation is still strong.  As you marathoners know, the time commitment to training is fierce and can drag as time goes on.  I have many different sources to motivate me (in addition to my running partner) and find that on any given day, I can find someone or something different to get me going.  I run with several running groups and, on some days, I am simply motivated by their choice of running route.  One group is called the "Social Running Group" and meet weekly at a restaurant after a 4-6 mile run. (baby-wipes and spray-on deoderant are must-haves!)  I have several customers that run, so a business meeting can end up being a discussion about running.  Sometimes a kind word from a neighbor or a toot on the horn as I run by is all I need to keep me going.

I think podcasts are an exceptional source of motivation.  Not necessarily because I learn a lot from them but more becasue these are people like you and I, sharing the running experience.  I listen to many podcasts and I can say that these 3 are consistently my favourites:

The 20 Minute Runner with Roland from North Carolina
Running from the Reaper with Nigel from the UK
You Don't Have to Run Alone with Air Force Ted who might be moving to Alaska

I encourage everyone who runs to check these out and others.  You can find a whole list at:

http://www.runningpodcasts.org/

Finally, a plug for a small marathon in Ohio.  This year, we chose the Towpath Marathon in northeast Ohio on Sunday, October 10, 2010 in the Cuyahoga Valley National Park. This event showcases some of the most beautiful segments of the historic Towpath Trail located between Akron and Cleveland. The Towpath Marathon is one of few marathons that take place in a national park, and many consider it a unique specialty race due to the setting, fall foliage and crushed limestone surface.

The Towpath Marathon was established in 1992 to introduce the Towpath Trail as a new recreational amenity and to promote the establishment of the Ohio & Erie Canalway. Since its inception the Towpath Marathon has grown to become one of Northeast Ohio’s premier marathons, attracting an average of 1,200 participants and 3,500 spectators from more than twenty-seven states for a weekend of outdoor festivities and athletic competition. Described as “one of the most beautiful race courses in America” by Runner’s World magazine.

...gotta do 18 miles this Saturday...wish me luck!

Still running to feel young...

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.