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.

Jeff60's Activities | RunKeeper

Jeff60's Activities RunKeeper

Charity Running

Charity races are a great way to get your mileage in while supporting a good cause.  I figure that if I have to do the mileage anyway...I may as well support a cause.  So far this year, I have done races for Asthma and Allergy research, We Care Children's Charities and now Breast Cancer research.  I'm scheduled to do the Running from Cancer 1/2 marathon in July and the Crim Foundation 10 mile Road Race in August.

While not overly competitive, these races offer the chance to work on your race skills such as start-line strategies, pacing, hydration stops, and your finishing kick. Sometimes you get great schwag...sometimes great food...sometimes great entertainment.  And always, great cameraderie!

This past Friday, we attended the inaugural "Joggin for Jugs" 24 hour Relay for Breast Cancer sponsored by a neighbouring running club.  Four of us travelled to Belle River to participate and ran the 8:00 pm-9:00pm relay-leg. I ran with one of my marathon training partners and we did the 3 mile course twice because our training schedule called for 6 miles that night.  I made a $30.00 donation and received a great pink t-shirt!  (which my wife will wear as a nightie)  This charity is one that she supports quite actively because not only does it affect many women, this one is close to home because her mother is a breast-cancer survivor and as a result, she (and her daughters) are in a higher-risk category.  Two years ago, she was our leading fund-raiser for our dragon boat team, raising $1,600 for local breast cancer research.

Marathon training has begun and I successfully logged my required miles this week (with 2 extra miles for good measure).  Today's long run was scheduled for 8 miles but I needed 10 because yesterday was a golf day, so I missed a run.  I was feeling really good this morning and the temperature was bearable in the mid 70's so I logged 11.5 miles at a 8:26 pace.  I was quite impressed with myself!  I try to keep my long runs at a 9:15-9:30 pace but I just felt very energetic today.  I ran the new 20k running route developed by our town (see my post from a couple of weeks ago).  Their measurement was a little generous.  When I ran on the official opening day, my RunKeeper logged it at 11.65 miles and today it measured the same distance. (20K should be 12.4 miles)

We have finally selected our fall marathon.  I will be doing the Towpath Marathon in Northeast Ohio on 10/10/2010 (which is Canadian Thanksgiving)  We are trying to get a group of local runners to attend as it is only about 3 hrs from home.  If you are doing the 10k or 1/2 marathon, it's a doable day trip.

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; in 1993, it was one of ten events that celebrated the completion of the Towpath Trail through the Cuyahoga Valley National Park. 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, the Towpath Marathon showcases breathtaking segments of the historic Towpath Trail located between Akron and Cleveland. It 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 course has changed many times throughout the life of the marathon and most recently drew attention to newly completed portions of the Towpath Trail as it heads into downtown Cleveland.

Now that I have selected a race, I can focus on training and ...as always...

Running to feel youg.

Social Media is a good thing.

I must admit, I was a late adopter to the use of social media.  As many of my peers, I couldn't understand the lure of sitting in front of my laptop all night chatting with whomever.  I eventually realized that social media can be much more than that. I have found that blogs, podcasts, forums and even Facebook are great tools to help me improve as a runner.

I first started reading forums on the Runners World website a couple of years ago to pick up tips on training tips and injury treatment/prevention.  Soon I was reading other running forums through retailers like the The Running Room and, more recently, app-specific forums like RunKeeper.  Contributors to these forums offer great tips and opinions on almost every question you could imagine.  And if you can't find what you're looking  for, just post a question!  Reading these posts gave me a great sense of how huge our running community really is.  I mean there are a LOT of runners out there!  And we really are a community.  It seems like every post has multiple responses...and from different runners.  It's not just a small group of respondents acting like experts.  As time went on, I realized that is important to remember that the information posted is almost never from an "expert" or a "professional" but rather, it is an opinion posted by someone just like you and I.  But I also found that I value these opinions because it is from someone who has been in my shoes.  So like with any subject from politics to football, I take these opinions with a grain of salt and accept them for what they are, which is usually a thought from someone who is trying to help.

Now, my busy schedule doesn't allow me to spend countless hours in front of the computer, combing forums for advice, motivation etc.  I am a salesman by day and a colleague introduced me to the idea of listening to podcasts as a way to fill the 3-4 hours of "windshield time" that I have every day.  Now I am hooked.  There are probably hundreds of running-specific podcasts, some better than others.  Some of my favourites are "The 20 Minute Runner", "Running from the Reaper" and "You don't have to run alone".   I find that these podcasts offer less "advice" but far more entertainment.  Listening to these guys talk while running took a little getting use to, especially because I am driving, not running with them. But now I don't notice their heavy breathing...traffic sounds etc.  Although I have been startled by the odd siren! For the most part, their podcasts are almost conversational.  The subjects are very light in nature. (except for a recent rant by Air Force Ted about our fast-food addictions :).  I  find myself looking forward to seeing a new podcast from Roland, Nigel or Ted.  Listening to these guys as I drive actually motivates me to get my run in after work.  While there are other podcasts that I listen to that offer advice, tips etc, I find the greatest value for me are the ones who motivate me to just get out there and run.

Now on to the grand-daddy of social media- Facebook.  Like most, I used to think that Facebook was a mindless exercise for teenagers to avoid doing homework...chores...practice...etc.  I have recently come to view it as a great communication tool. Earlier this year, we started a running club in the small town where I live.  The organizers decided that a Facebook page was the easiest way to communicate group runs.  I somewhat begrudgingly started to check in on a regular basis, if only to find out if anyone was running.  I soon became aware of 4 other running clubs in our area with similar pages.  Now, if I choose, there is at least one group run almost every day of the week that I could participate in.  One of our Race Series organizers has a page that sends me updates for upcoming events.  Now, several of my running mates are posting training logs through RunKeeper or other apps.  We always post a "Like" or "Comment" to each others runs.  This is a great motivator!

Last night was the first meeting for our Marathon Clinic.  They have combined the marathon/half marathon clinics and have approximately 70 members!  This is a lot bigger than clinics I have done in the past.  We received our training logs and a schedule of events over the next 18 weeks.  Every Tuesday night, we will all meet as a group for hill workouts or speed workouts but, other than that, we are pretty much on our own to schedule our other runs.  They have picked some interesting guest speakers on topics such as stretching, nutrition and injury prevention/treatment.  Our training logs have 3 mileage workouts to choose from-beginner, intermediate or advanced.  I need to decide between intermediate and advanced.  It doesn't matter for tonight though...it's 5 miles for both.

...and as I looked around the room I realized that I am one of the oldest in the clinic but that's OK because I run to feel young.

The temperature was 90 degrees at race time with our typical Southern Ontario humidity.  No records were to be broken tonight!  I knew I would be able to park close to the start/finish, so I packed a cooler with an ice pack, a couple of popsicles and a frozen water bottle for my post-race recovery.  This proved to be an excellent plan.  I arrived about 1 hour before race time to make sure I got my chip and a seat under the tent to relax and listen to some pre-race music.  As it got close to race time I made my way through the crowd in search of some running mates and was able to find 4 or 5. After the usual trash-talking and preliminary excuse-making, Dave and I settled into the starting area as close to the front as we could get, without looking over-confident.  This was a key strategy because, although chip-timed, it is a gun start.  We were across the start in about 15 seconds.

I like running with Dave because we are as equal as you can get in terms of ability.  He has an edge on me in training however because he ran all winter, while I hid out in the hockey rink.  Tonight he told me to set the pace. With no iPhone and Runkeeper to pace me, I was worried about starting too fast.  I looked over my shoulder several times during the first few kilometers and he was right behind me.  At the midway turn, I had stretched a lead into about 100 yards and became very anxious about starting too fast.  Adding to my anxiety, I was ahead of one of my customers, a seasoned marathoner and clinic coach who always teases me about my performance.  Was tonight going to be the night that I finally beat him???

As I approached the 9km mark, the heat was getting the best of me.  I slowed to a walk for a few steps after coming up a small hill.  After only a few steps, Dave's daughter (a perennial best-in-group winner) pulled along side me and said "C'mon, you can't stop now there's only 1 km left!"  This encouragement raised my spirits enough to pick up my pace and actually have a great kick over the last 1/4 mile.  Thanks to that encouragement, I finished with a PR of 48:50 and was 7th in my age group. And I beat my customer :)

After finishing, I waited for Dave for a few moments but he was nowhere to be seen.  I went to my car to get an icepack and ended up chatting with another running mate.  After about 20 minutes he crossed the line close to the back of the pack.  Worried, I immediately went to see him.  While he was OK, a runner immediately in front of him on the course had collapsed right into his arms.  He stayed with her, gave her the last of his water before she lost consciousness and began to convulse.  He waited with her until the ambulance arrived and then finished the race.  He was quite shaken up, not knowing the condition of this poor woman.  I listened to the news all day yesterday and didn't hear anything so can only hope the outcome was not critical, or fatal.

This provided some serious reflection on my part.  Although we train hard and race hard, competing with ourselves at every race, it is important to maintain a proper perspective.  At the end of the day, we are doing this for fun.  I am not, nor will I ever be a competitive racer.  On a hot Saturday night, Dave abandoned his goal for that night without even giving it another thought. To do the right thing...to help a fellow runner in distress. 

If I am ever in that poor runner's situation, I hope there is a Dave behind me.

Still running to feel young.

...so I guess I'm doing a fall marathon

One of my running mates convinced me to sign up for a marathon clinic through one of our local retailers.  I have done clinics before for shorter races so I developed my own training program last year based these clinics and a lot of reading. Advice from several sources suggested my goal should have been simply to complete the race.  I used a beginners training program that was a free download and tried to exceed mileage targets every week.  I completed my first marathon in 4 hr 12 min!
This year, I have set a goal to break the 4 hr mark.  I am hoping this clinic will give me some new training ideas. Worst case scenario is that I find some new people to run with!  And for $70.00, the investment is low.  So next Tuesday I begin my official 18 week Running Factory Marathon Training Clinic.  This will prepare me to run the Detroit Marathon on October 17th.  (or any other marathon on that day)

Armed with this added enthusiasm, I headed out for my weekly hill workout on Tuesday and planned to conquer the Beast 5 times through 7 miles. My exhuberance got the best of me, not only did I conquer it the required 5 times, I added a slaying of it's junior cousin for good measure!  And for the first time, I did not slow to a walk at the top but kept running, albeit at a significantly slower pace, as I rounded the crown and followed the path downwards.  I completed my run with the last mile at a 8:10 pace.  Apparently this was overkill.  I have not been able to run for the past 2 days because of lower back pain which I attribute to running down the hills perhaps a little too quickly.

Tomorrow night is the annual "Moon in June" 10K.  Considering we race at 6:45 pm, I'm not sure we will be able to see the moon.  Last year it was unbearably hot, contributing to a personal worst time of 54:56.  I was hoping for some forgiving weather this year but the forecast calls for a high of 90 tomorrow with very high humidity.  We could be saved by a thunderstorm!  I am considering putting an icepack under my hat.  I have never done this but it was suggested on a message board.  I don't typically race with my fuel belt but tomorrow I may also freeze a couple of water bottles to carry.  Seems to me that last year the water on the course was not cold.  Last night one of my running mates called to say that he did not see my name on the registration list so today I went to the store to pick up my race pack and sure enough, they had no record.  Then I remembered that this happened last year.  Both times, I registered at the store as opposed to on-line. (saving $3.00 btw)  Perhaps this is a ploy to get you to used the on-line registration tool.  I was disappointed with the schwag too.  Last year we got a great running hat, that I must admit is my favourite hat.  This year; a cotton t-shirt.

Oh well...hoping for a PR and running to feel young.