6K in the Gorgeous Heat

I felt off yesterday and didn't really expect to go today but Mrs. MM made me do it. We drove north a couple of miles to our normal turn around point and instead started there and headed to the fishing pier at Dania Beach. The pier itself required paid admission and was full of people fishing to we didn't pay just to run on it a bit even though I was tempted. On the way out we ran on the sand for a bit, which I found hard, so on the way back we diverted to the main road. Once there the bridge on the intracoastal was up and we saw a yacht pass through.

Given the late start I kept it to 6K.

Shall I Sneak into Boston?

Not this year, but Tufts (as a parent) gives me an in.

Magnificent 10K in South Beach

I had thoughts of running from here all the way south but I don't have that distance in me plus it gets too hot. So we drove down about half an hour and parked at 21st street. We got right on a paved path along the beach. It was crowded but manageable. And on the other side of the path was a view of a lot of the smaller hotels and many restaurants.

We hit the southern end and came upon a pier, then headed west along South Pointe park with a view of the City of Miami straight ahead. We doubled back and thought of eating outside at the Big Pink (a fave), but opted to run all the way back while admiring Joe's Stone Crab (where I've never been).

It got quite hot but I figured out that the outdoor showers also had built in water fountains so I stopped a few times and walked a couple of minutes. When we hit our start point at about 9K we continued on to make it an even ten. The paved path turned into a narrower wooden boardwalk and I'm glad we got that in.

We will do this one again!

6K After More Ice Cream

It took 39 minutes and was quite easy but I'm time limited this morning as it is "mall day" (oh joy...) and we're leaving soon. We will see what tomorrow brings but I've gone four days in a row now.

10K in Sunny Cooler Conditions

I feel really good about my first 10K down here in a long while. With it being around 60 I found it much easier even though there was a wind. I took about 1:04 and my average HR was under 150, so it was a fairly easy outing. We shall see if I ramp it up even further. Tomorrow is supposed ot be considerably cooler and then it warms up again, but perhaps not back into the '80's.

Rounding Off a 20 Mile Week

Since I got here I indeed have managed to get in five runs for a total distance of 36K or just about 20 miles. Today was 6K and I felt sluggish-not sure why but perhaps it was the wine with dinner before heading off to see War Horse. The weather continues to be magnificent even if a tad warm for running. Can't complain as last year was freezing!

9K After Ice Cream

Well not really. The ice cream at Jaxson's in Dania Beach was last night after a big chicken dinner. After ice cream we watched The Descendants in an empty theatre. Since we didn't get to sleep until close to 1am I didn't think I'd be able to rouse myself for a run before it got to hot. Plus I felt rough. But even though I started only at 9 or so I toughed it out for an hoir and did 9K in that time. I did some laps afterwards as I did yesterday as well (but without the run).

6K in the Heat

It is quite a change from below freezing to close to 80 and humid but the advantage is I can jump in the water at the end. Today was 6K in about 40 minutes (for an aggregate half over 48 hours) followed by some laps in the pool. Can't complain.

Five Miles/Eight K and a Swim

It really is too hot for me but I'm glad to get in back to back runs. 8.01K in the heat and humidity in 54:10. At least I can do the distance of the Robbie Burns 8K in a month but I have a feeling it will be cooler without being as frigid as last year's -20ish conditions.

7K in the Wind

Yesterday was a travel day so I hadn't run since Sunday (although got in a training session on Tuesday). Today I got in a 7K in about 46 minutes with a serious head wind on the return portion. I didn't notice the tail wind on the outbound leg. Funny how that works. Just icing now for prevention. Last year at this time is when I started forcing myself to run again and it worked out. This year I'm hoping to get in about five runs a week with all more than 5K and a couple of longer ones.

It's Wintry and I'm not Feeling Motivated

Today was another 5K and my shins were sore. We've signed up for a half early in March and a 30K at the end of March and are going to have to start picking it up again right now!

Early Morning 5K

My legs still are quite sore from the Nog on Sunday and form yesterday's trainer led leg workout but I forced myself to get in 5K. Very glad to have it done and out of the way before work! Of late when I bring my bag for lunch I never make it onto the pavement and it feels like failure to come home with that bag at the end of the day.

Egg Nog Jog

Polar report is here. My two other races were under 1:07 but I'm very happy with this one. My knee feels a bit sore with all the hills but not like I've injured it as occurred two years ago.

Done

1:08:44.

Five Minutes to Go

We're ready and have been chatting including with someone who knows me from this blog. Very cool!

It's Cold

An hour to go and then another 70 minutes until this.

Egg Nog Jog is Tomorrow

Tomorrow it is and the weather and footing are looking more than fine! The course is challenging, as I was reminded when we drove it today. We needed an excuse to drive into the country and stopped at The Apple Factory and Crawford's. Both were great but sadly Crawford's no longer makes breads. I remember many a kiddie nap that was made possible by driving the 45+minutes there for oatmeal bread and butterscotch pies! We also checked out Feet in Motion in Georgetown where the race kit pickup took place. We were in the mood for tea at Terra Cotta Inn but it was too early so we drove home to eat what we'd bought at the other two stops. A fun outing in the country and tomorrow a repeat that includes 10.8K-with hills-but thankfully no ice or mud.

I missed last year but did this race in each of 2008 and 2009. 2008 was my marathon year and it was much snowier then on race day. In 2009 the race occurred while building up to a biopsy that ultimately uncovered prostate cancer (successfully treated with surgery in March of 2010) but I did almost no training before the race and while it was a better time than 2008, I injured myself, likely on the fast downhill start in borderline freezing rain conditions-I didn't fall but I probably ran with a protective gait that harmed my knee. Last year we registered but bailed due to the weather-I was worried as much about the drive there as doing the run! So tomorrow looks perfect and I don't care about the time. I'm fussing re: whether to wear the shell I wore the last two times as a symbol of continuity or the Harry's Spring Run Off jacket that I bought the year of my surgery for my initial post-surgery event. I guess either is good!

5K in a Sudden Downpour

It was overcast and windy when I started but was pouring and blustery about 2K in. I completed five in 32 minutes when I'd had my eye on more like seven. Still good to get something in.

6K Including Hoggs Hollow

Only a week to go until the Egg Nog Jog which is 10.8K and hilly so off we went today to do a bit of a hill run for 6K in 39+ minutes. It's always a challenge to do Hoggs Hollow and today I felt it acutely. I ran some of the uphill but walked some too. Oh well. One day at a time.

5K in Wet Snow

I wanted to go really early but couldn't rouse myself in the dark. Not that it was all that light out when I did go, but it was crisp and that woke me up. The wind and wet snow were uncomfortable but I do feel good getting in 5K before work after two training sessions this week but no runs since Sunday.

5K in Heavy Rain

I left just as it started to spit. As I kept going it began to rain really hard. I was wearing shorts and a tee with a shell and got pretty wet but felt good. I did 5K in 30 minutes with a strong uphill finish and managed to get in four runs at that distance this week so that's good. But with the Egg Nog Jog at 10.8K in two weeks and lots of hills, I've fallen behind in terms of training. Unavoidable due to the Spain trip I suppose.

Struggling for 5K More

It was just one of those days where things hurt-mainly my shins. I thought of scrapping it but did to 5K in under 33 minutes when I'd had 10K in mind. Maybe the drinks after work and Indian for dinner were a mistake. Although the new Indian Hut really was good! Hoping for a better run tomorrow.

5K in the Warm November Sun

I wore a light shell and longs but got too hot!   After a night of some Aberfiddy 21 year old single malt I had to force myself to get in my 5K in 33 minutes, and my shins bugged me, but I was glad to get it in.

First Run in 15 Days!

I'm back and got in a good 5K in 32 minutes in fresh cool early morning air. The hiatus was due to two weeks in Spain after a brief stop in London where I had my last run. Other than a mishap in transit from London to Barcelona where I lost my BlackBerry (likely getting in or out of the cab en route to the airport early in the morning, while still sleepy and in the dark), it was wonderful. There were fewer crowds and it wasn't too hot to walk all day. We even ate outside a fair bit!

(Photo is of a Gaudi building (la Pedrera) near our hotel in Barcelona.)

5K After a Twelve Hour Sleep!

Well that followed minimal sleep due to work and then an overnight flight but now I sit with my cappuccino and chocolate croissant after 5K along the Thames. We did a lot yesterday. Sloane Square, lunch at Harvey Nichols on the fifth floor, Chelsea and Knightsbridge, the Tube, the south bank including the Tate Gallery, single malt surfing at the Whisky Exchange, walking around Westminster and having Lebanese takeout. Bed at 8pm! We should have put the Do not Disturb sign on the door but forgot and barely woke up when someone came in at 9 for turn down service and to change the towels.

Lunch Run in November in Shorts and a Tee!

It was a glorious day so I decided not to run first thing when it was dark and to take my stuff to work in the hope I would get out at lunch. Normally that doesn't work and good intentions don't translate into action. But today it did and I got in 5K in 33:30 and was very comfortable if not kind of warm at the end! There may not be any more of those until spring but here's hoping.

8.5K+ in Beantown

I was here for meetings Thursday and yesterday and stayed overnight. I headed out along the river and went about 8.5K with portions on both the Boston and Cambridge sides. It was a great route with lots of runners and a great view of all the rowers. Good to get it in before the October snowstorm arrives! Hope I get out of here without being cancelled...

Cold, Dark and Misty 5K

I normally don't run in the dark. I feel unsteady. But today I was up at 6am so went out before 7 to get in a light jog. I also wore pants and a jacket for the first time this season and got too hot quite quickly. But glad to get it done.

Montreal 10K

We were in Montreal this weekend and got in an easy 10K yesterday. I took my time in 69 minutes and the distance included a few hills for good measure. I kept the average HR down to 137. I''d go early tomorrow morning but between the darkness, the rain the forecast and an appointment to put on snow tires at 8am, it ain't gonna happen.

Morning 5K

No running since the short one Monday but I did do two trainer sessions at the gym and a yoga class. Today I got in 5K in 32 minutes with an average HR of 147 and feel quite good. I think a 10K is in order this weekend. We have to keep a good long run base as we signed up for the Chilly Half and the Around the Bay 30K, both in March. And the hilly 10.8K Egg Nog Jog is seven weeks away so I need to do some hills too.

Scotia Toronto Waterfront Half Marathon Race Report

Saturday was a dreary, windy and rainy day and I was apprehensive about what race day would be like. I ran a 5K in the morning and got the feel for it and whether shorts and a tee would be enough. Saturday night we ate at Camarra's and split a wonderful pizza and I threw in some salad and a glass of wine. If I really were trying to kill the race, I wouldn't have done that, but since I wasn't planning to win and was happy just to be participating, I was qutie relaxed. My relaxed state continued with a normal sleep and I woke up felling ready to go.

We drove down and I parked at work, which was really easy. We stayed warm inside while trying to assess what to wear. In the end I opted for a long sleeved technical shirt as a base layer and a tee with my bib on it on top, but still went with shorts and without gloves. But we lingered too long as it was very difficult to make our way to the starting corrals. It was people gridlock with all the gates and a mixture of runners and spectators, and we got separated. we never made it into our own "green" corral and instead lined up in the faster "red" one but the 2:15:00 pace bunny did as well, so I thought that was less of a no no. At one point we felt like we were being pinned against the fence built to separate the runners from the crowds on University Avenue, and i feared we would be crushed. As we were safely inside our corral with seconds to spare I said to Mrs. MM that I never would do this one again as it was too big and congested and it felt unsafe. But then the gun went off and I enjoyed the start down University Avenue with all the cheering spectators including one guy who said "keep going, you're almost there."

The separation was better than I had anticipated and I didn't even feel like I was the slow runner in the middle of fast runners. But as the road narrowed as we headed east it became horribly congested and we had to slow up for a bit. I didn't have a formal plan or target pace so was pretty relaxed and opted to run with music and to go with the mellow stuff instead of the more up tempo inspiring stuff. Early on the 2:00 pace bunny passed me and I thought briefly of trying to keep up but apart from knowing intellectually that I couldn't do it, my body could feel the difference in pace and rejected it out of hand. But I noticed that I was on pace for 2:06 and was pleased with that, as a 10 minute mile pace would be 2:11 and that alone would be a huge improvement over Prince Edward County two weeks earlier.

The wind was a bit of a factor as we headed west along Lakeshore but it was fun to keep being cheered on by loud spectators at various points and then we had the thrill of seeing the elite runners heading back east at a blistering clip while we continued to plod westeard. I stopped at the water station both for Gatorade and water but didn't make a point to do strict 10:1 running:walking sets. I hit the 10K mat at a sub-hour pace and felt like I could keep it up, maintaing a pace for 2:06 all along. At one point I even checked my BlackBerry as I was missing a 10am conference call, but while nobody chastised me I chastised myself and put it away without responding!

Scotia is fast and generally flat, but that doesn't mean there aren't some gentle inclines and desents and I just did my best to stay even. At one point there was a Gu gel station, a rarity on a half, and so I took one. The only downside was that there were many discarded envelopes on the pavement and that led to a sticky mess that bothered me for a little bit until it worked its way off of my shoes. With about 5K to go I had sped up a bit to the point that I was perhaps closer to a 2:05 than a 2:06 and I felt reasonably strong. But the last incline slowed me down a bit and I sped up only when a buddy gave me a shout out and high fived me.

Finally it was time to head north uphill on Bay to the finish-at this point I was glad this year it was at King rather than further north past Queen. But I was tired and walked a couple of times at least in the last kilometer, thereby returning to a 2:06 and going a bit over. But I was really happy with that time. 2:06 feels a lot better than I imagine 2:01 would feel. As we finished we hit gridlock as we finishers were stuck behind runners lined up to get their checked bags. It's not great to go from a flat out run to a dead stop with no cool down-in fact it is a cardiac no no. But I had no choice and after a wait I cleared that area and waited for Mrs. MM to come in with her friend whereupon we went to the building locked room to shower and change and watch our full marathon friends come in.

I'm thinking about goals now. Around the Bay in late March is very tempting but I'm intimidated by the last 10K and its hills as well as the thought of winter long distance training without access to my normal routes. I think I should just register and do it!

Recovery Mini-Run and Ice

I didn't ice yesterday because I stayed down to watch the four hours+ full marathoners come in and then went for lunch. That was after showering in the office building where I work so it felt very civilized. I woke up and decided I should run things out. While I could have done 5K I did feel some kinks and still felt some sore muscles so decided 16 minutes was enough for today while keeping my average HR at a healthy 139. I have trainer sessions Tuesday and Thursday so we will see how I do on Wednesday, weather permitting. I will put up a full race report but am still basking in the glow of exceeding my unstated A goal for yesterday by a good five minutes. I feel I can do this again and that my year of injuries and other woes is behind me. Chilly Half or Around the Bay in March? I've never done long runs throughout the winter due to losing the Belt Line and Don systems where I tend to go, but maybe this year can be different. If nothing else it makes ramping up next year a lot easier.

The Stats Tell the Tale

Pretty even even if I either ran more than the distance due to the weaving in and out or my pedometer needs another reset. The stats also show an average HR of 162 which is higher than I'd like but typical of past races where I've pushed it. I didn't really feel that I was until the last couple of kilometers when I'd had enough and had to walk a bit. The HR max of 176 is bad but I don't know how long that occurred. I'm very pleased. But for two weeks ago this wouldn't even have been my slowest half, with that occurring on Labour Day at Oakville two years ago-the same season where I also had one that was under two hours. But shaving 12 minutes off my time form two weeks ago is insane-I guess two weeks ago really was a training run.

Take That Prostate Cancer

2:06:23.

The Start!

It's nuts. Almost got trampled getting into the corral.

Pre-Race Warmup 5K

I haven't run all week due to work and other commitments and was starting to feel some aches and pains. Heading out for a 5K diminished the anxiety about tomorrow. It was blustery and even rained a bit but I warm enough in shorts and a tee and also tried my side race storage pods instead of the belt I've been using. The rehearsal was good. I could have kept going for 20K right now so had to force myself to stop!

Looks Like Another Windy One

The bad news is this looks like similar weather to two weeks ago, but perhaps without the rain. The good news is that that would mean that any pressure I might otherwise feel to pick up my pace in my ninth race of 2011 will fall away. My Road Warrior handicap for a 5K is now 29:28 based on the prior eight races this year and that leads to a predicted time for the half of 2:15:42. That certainly is doable as this course is flatter than the one two weeks ago but on the other hand there will be more congestion at the beginning and for the first 5K or so. Honestly I'm happy just to be there. The question is whether I should try to keep these long runs going and aim for something next year such as another sub-two hour half, a 30K like Around The Bay or another full. I think the latter is too ambitious and while ATB really does appeal to me I'm scared of the winter training. For one thing, all my long runs are done through the trail systems and I'd lose that in the "off season." Training for a PB in the half would be about dropping some weight and doing more miles without having to worry about a much longer distance. First things first-I need to get through the race and its crappy forecast.

Meanwhile, the Forecast

It has improved and now is meant ot be sunny with a low of 10 and a high of 19 with a manageable wind.from the west of 15 k/hr. I hope that holds!

Holiday Monday Quarter of a Half

I decided to go for 5.27K at a faster pace instead of a leisurely 10K and did it in 32 minutes. That was without walk or water breaks but it did have some uphill stretches. That would translate into a 2:08 half but I don't think that's realistic. 2:11 on a good day might be doable as it would mean an average pace of a ten minute mile. In fact, that was my goal for my first half on the same course in 2007 when I came in at just under 2:04. Having said that, I don't want to make it about the time even if it would be nice to be somewhat faster than I was last week in challenging conditions. Mrs. MM didn't get hers in yesterday or today so we may head out (in my case, again) later which would be a first for me-I don't think I've ever done two in one day or at least not in recent decades.

Long Weekend Short Run

Yesterday was a fast day so today I did a quick 5K with the buds to the coffee destination-tomorrow will be a 10K. I'm pretty sore and tired still from last week. Today would have been WAY better conditions-who knows what will be here a week from today? Next Saturday is looking like wind and rain but any forecast this far out isn't reliable.

Early Morning 5K

Today's Polar stats how a good maximum HR and a good average for an easy 5K. It was cool and crisp with the sun rising. It will be a gorgeous long weekend and I will get in a short one and a 10K in preparation for next weekend's Scotia half. Last weekend's race photos are up. Oh the pain.

Prince Edward County Half Marathon Race Report

Mrs. MM and I headed out to the County on Friday and checked into the Merrill Inn in Picton where we had a lovely dinner and a restful sleep. We kept an eye on the weather forecast which seemed to be moving away from sunny but windy to showers and rain. But on Saturday we tried to ignore the changing forecast other than to spend some fun time at Giant Tiger buying some cheap outerwear for before the race and possibly to start the run with before tossing it away. That’s because the plan was to get on the last bus no later than 8:30 meaning a minimum of 60 minutes waiting in a corn field (see photo below) with the possible protection of a tent.

We had fun shopping and also went into some local shops before heading out to some wineries including Clossen Chase, Long Dog and Hinterland where we stocked up for the coming winter. Everyone was very friendly and we enjoyed hearing the stories of each winery. We also had a delicious lunch at the Milford Bistro and bought some soaps and teas at Prince Edward County Lavender and fine cheeses at an artisanal cheese shop called Fifth Town. Of course we also checked out the race route and notes that parts were stunning, parts were simply peaceful rural country roads, there were some gentle hills and a more noticeable one at building to 17K and that the final leg was down the main street in Picton.

Saturday night we went to the pasta dinner which was excellent, featuring some homemade pastas and salads and great conversation with fellow runners and spouses, one of whom has become quite the competitor in the over 60 male category. He hoped to be below 1:55:00 and was pretty close in challenging conditions. I said our goal was to do it as a training run and try to enjoy it but he warned us that the forecast really was looking bad and that enjoyment was not on tap even if free local microbrewery beer from Barley Days Brewery would be after the race.

That said we went to bed really early and I slept poorly as if I really was psyching up for a race. There was no need for the alarm to go off and we were out of the room early. The owner of the Merrill Inn was up early too making sure we had what we wanted for an early breakfast even though it was much earlier than normal breakfast hours. Thanks! We went for peanut butter and banana on whole wheat toast and strolled over to the finish line area where the buses were available, first spending some time inside the Crystal Palace (the site of the race expo and the pasta dinner as well as the race finishing area). It wasn’t all that warm inside either so we headed over to the bus and arrived before 8:30 and found some seats under the tent. Others arrived and we closed the side flaps to make it warmer. Eventually the timing chips arrived and we got ready. I decided to shed my outer layers and put my stuff into a bag to be trucked back to the Crystal Palace for pick up at the end. Mrs. MM decided to keep her top on for the start and shed it along the course at some point.

At one point there was a downpour which we felt hit the roof of the tent but it didn’t last long. But when we lined up a few minutes before the 10am start, another one arrived and we all got soaked as we watched the full marathoners at a sub four hour pace go by (as they had started at 8am in Wellington with the start of the half at the midway point of the full course, in Bloomfield close to Sandbanks Provincial Park and its dunes). As soon as we started I felt much better. I warmed up quickly and the rain didn’t seem that bad, and then it eventually tapered off. The first 5K or so was in beautiful country skirting Sandbanks and along Lake Ontario and I tried to take it in while my music played U2’s A Beautiful Day-oh well, it wasn’t all that beautiful in terms of weather, but I was glad to be knocking off the distance instead of waiting and I was making an effort not to check my time.

As soon as we turned out of that area the wind hit us head on and it was less pleasant. At times there were fierce gusts that cut through us and at other times it was just there as a noticeable irritant. At times there was drizzle and at other times it stopped and at one point the sun even seemed poised to break through to help get rid of the puddles that had built up and were causing us to get wet feet and to be concerned about blisters. But it didn’t succeed and at some point the rain came down even harder as the winds remained unrelenting.

There were stops every 2K with both water and Xilarate (a local sports drink maker-we even bought a case of 12 at the race expo). I stopped at each one and also walked for about a minute so I wasn’t quite doing 10:1 ratio but something more like 12:1 depending on my pace at particular points. One stop even had gel which I took but didn’t end up opening as I didn’t think my wet hands had the dexterity to do so and I didn’t want to get them all sticky in the attempt. Plus between the sports drink and a few shots, I thought I was OK.

By the time we got to the hill I was tiring. The 4:15 pace bunny passed me (with just one full marathon runner that I could see) and so I knew that I was losing my not so intense battle to be under 2:15. I’d be under that pace for the first half but clearly faded a bit in the second half. I kept on going and once the hill and some more minor hills were over we made the turn into Picton and headed for home. I was quite tired but wanted to finish. And I felt a bit bad for the struggling full marathoners who were going to be post 4:18 (which would have included me on a good day from 2008).

I also felt a bit of emotion around the fact that this was my first half in just about two years-a period filled with a prostate cancer diagnosis, surgery and recovery-as well as a bad knee during much of last year-and somehow this run, even if 20 minutes slower than my last one, was WAY more good than bad. It was symbolic of a magnificent comeback and return to “normalcy” and I savoured it as I headed to the finish line. I wonder what the race photos will reveal. Even though Picton is much smaller than Toronto, and despite the weather, there were people on the road cheering us on and with our names on our bibs, by name as well. I came in at a chip time of 2:18:19 which reflected both the conditions and a trend of being slower at each distance than I was when doing races in 2009, but I don’t think it matters. If I can keep this going (and if I can drop some weight) some of that time differential will go away. But at this point the way to look at it is that I’m part of a tiny universe of people with both cardiac and cancer histories who has completed a half marathon and that’s something to honour and celebrate.

P.S. My pre-race Road Warrior ranking had a predicted half marathon time of 2:15 so I actually did very well given my times in the last year in other distances and the conditions that day.

Newspaper Race Report

I agree. This was WAS for the hardcore!

Today's Stats

Here they are with one surprise being the HR reading as my watch didn't show any at all throughout the race. Ah, it's a reading only from a fraction of the race so meaningless.

First Half in Two Years is in the Books

It was cold. It was raining. There was a strong headwind. In short, it was fairly miserable. Adding to the general feeling among the runners was concern and horror as someone went down right at the start and didn't look conscious. I'm not sure how long it took for the ambulance to arrive.

The official race report will follow. Let's say my time of 2:15+ is the opposite of a PB but that I'm proud we did it at all in such conditions. I'm just not sure I now have another one in me in two weeks. And I'm hobbling, in part because I didn't do my normal icing and full stretching routine. I still have an hour and a bit to drive to get home but in the meantime The Big Apple will have to give us solace.

Half an Hour to Go

We've been inside a tent for an hour and it isn't bad. The corn field beckons for the start as we head to the lake and around to ultimately spend most of our time into a head wind. I think longs would have been better.

It Really is Windy

So now we are waiting inside before taking the bus to then wait in an unsheltered corn field for the start of the half marathon. Here is something to think about that will be waiting at the end of the race. I will save the thought for the hill at kilometer 16.

And Now We Wait

I told myself it is a training run only but slept as if it were a crucial life altering race. The wind is howling but it isn't raining. There is a chance of showers. I'm going with the long sleeved tee underneath a short sleeved tee and since we have a long wait outside I bought Giant Tiger throwaways to keep warm. They also allow us to check a bag at the start so we might even keep the stuff by checking it if we can manage 15 minutes without that extra layer (which included a hat and gloves). We're fueled up with peanut butter and banana on whole wheat with three hours to go. Should be interesting!

Hourly Forecast: Picton, Ontario - The Weather Network Mobile

It is going to be ugly. Will need to wait a fair bit in the rain with a strong wind and then run in showers and for most of it into a 35-40K headwind. The forecast 48 hours ago was sunny and light wind! Well it takes all the pressure off the time but I'm not sure whether to wear a short sleeved shirt on top of a long, just a long or just a short.

http://bbm.theweathernetwork.com/hourlyfx/caon0540/hourlytable/2

PEC Half Elevation

So exactly how steep is a 20 meter climb over a kilometer? Will I be walking the fill kilometer? This full marathoner's race report sounds daunting:

There is a hill at 37km ?? I remembered it as a monster from last year. Saturday when I drove the course I just laughed at this ??monster??. It was about 500 yards long but barely qualified as a hill let along a monster. Now I rounded the corner and there it was. That monster had grown overnight. It stood there is all its glory as a wall to beat back every runner. There are already lots of people walking it ?? these are the 1:50 half-marathoners! It must truly be a monster. I decided I wouldn??t walk. I had to beat this thing. It took quite a toll and slowed me down; this km was a 5:30 (8:50 mile) split.

Good to know in advance!

Neighbourhood Morning 5K

I took it easy and loosened up after a trainer led full body workout yesterday. I felt awfully sweaty but di keep my HR to an average of 146, which is fine. I think I will do this Sunday's halaf at this pace-that in and of itself will be a challenge.

Polar Stats

Here they are and not pretty. However my category placement is surprisingly high at 33rd out of 78th (men 50-54 and with me being the last year in the category). Even weirder is being 400th out of 854 men!

Toronto Zoo 10K

We got 'er done. I was 58:59 which was only 40 seconds slower than my first one in 2007 (when I did my first half)and about three minutes slower than in 2008 (when I did my first-and only-full). It took a lot of effort with an average HR of 162 and my maximum at 175. Both are too high. I walked the hills. It would have been better to come in after the hour mark and look at the animals and even stop for photos as Mrs. MM tells me that Marlene (whom I managed not to see) was doing. There is something psychological about not wanting to come in at over an hour but maybe I should let that go. Mrs. MM came in at about 1:01:00. PEC half a week tomorrow. I will not try to break two hours. I would not succeed anyway. I will try to enjoy it even if I'm more like 2:20.

5K More

I was pretty sore but it was good to loosen up and 5K in 32:30 did the trick. I feel less sore now but am not sure how long that will last...30K in 48 hours is pretty good. Tomorrow is a leg workout and then back at it on Wednesday.

Today's Polar Stats

Here is a link to today's watch and pod stats. I'm not swift and sweat a lot but all seems good.

Getting up There!

20K training run in perfect weather. Slow but steady. A practice half is two weeks from today in Prince Edward County and Scotia is four weeks today!

5+K in the Morngin Cool

I decided to leave the long run until tomorrow and loosen up with a neighbourhood run with my buddies. Now I wish my 18K were done! Oh well. At least I loosened up.

Scotia Waterfront Half Marathon

Once again I'm proud to be doing some fundraising for the cardiac program of Toronto Rehab. Please consider supporting this worthwhile cause that I credit for instilling this enduring running bug in me and, now, in Mrs. MM as well.

Article in The Star

There isn't an online link available yet but here is a pdf to jpg conversion of what appeared yesterday in The Star.

Big Cool Down

Great running weather but it also doesn't get light out all that early. I took advantage with 5K in 32:30 with a finishing HR of 146. Much more gentle. The seasons they are a changing.

Longboat Toronto Island 10K

Just enjoying a delicious picnic after a 10K in 59:27. Slower than two years ago but I was surprised to break an hour. I wore a new pair of the same shoes I've been using for 15 months and that felt a bit better. We started with a moment of silence for the victims of 9/11 and then we were off. It was exceptionally congested for the first couple of kilometers but then opened up and we enjoyed the scenery. The picnic is great and since we're "empty nesters" we don't need to rush home and instead will enjoy the island and stroll and go for tea. I've slowed down but I'm still doing it and that's what matters.

7K to Dim Sum

I took yesterday off so figured it was best to run today to stay loose before tomorrow's 10K Toronto Island Run and also put in some miles. We took it easy and covered the distance in under 46 minutes. We went mainly along Lawrence West which was noisy and not visually interesting, but the dim sum reward well worth it!

5K More

Yesterday was an upper body workout so today I did a 5K before work. I went a but faster with my time being 32:27 but the HR monitor didn't take this time. I seem to be working up more of a sweat than I remember in past cycles, and this concerns me somewhat. Perhaps I'm just getting back into the same shape I was in and also need to drop a few. But I will keep a watch on it. Now that we're "empty nesters" my food intake has decreased and quality of intake has increased at the same time. Odd!

18K in Two Hours Plus

Well that was the longest run in almost two years! We ventured out from the centre of the city south of the 401 but north of Lawrence and headed east to the Don trail. We headed south and then east along the Taylor Creek path to Victoria Park. We considered getting on the subway at that point but continued south to Queen Street East in the Beach where Garden Isle beckons with both a traditional breakfast as well as dim sum and other Chinese delicacies. I had a average HR of 148 (which included some walk and stretch breaks) and a maximum of 168. 18.06K in 2:05:42 using up 1783 calories. I thought as we ran that we might as well have done the Oakville half today but I'm not sure I had that in me.

P.S. I just assumed Oakville was taking place again on Labour Day but I was wrong and it is on September 25th, which is a week before the Prince Edward County Half we are doing.

Meanwhile we're doing the Toronto Island 10K a week today so it's good we got in that long one today!

5K on an Old Railroad Bed

Cool but muggy and quite low energy so I did just 5K on a recreation trail in Haliburton. 35 minutes with an average HR of 145. Dripping sweat even though a short one and now the sun is out. We're now in search of pie!

Two Midweek Short Ones

We were away and did a 5K+ in Boston and 5K yesterday in Lake Placid (pic attached). Not speedy but today's NY speeding ticket makes up for that. Not sure how I'm going to get a long run in over the long weekend but I will try. Only four weeks until the Prince Edward County half!

17K in Fog and then Sun

I should have started before 7 but didn't head out until 8 when it was cool and foggy. After awhile it lifted as I ran to and through the Belt Line and through the Mount Pleasant Cemetery. At that point I thought of reversing to go northeast to the Don, as I used to do, but instead headed south and downhill through the Moore Park Ravine. At the Don Valley Brick Works on the Bayview Extension I headed back north to Pottery Road and the Lower Don Trail. I took that all the way to Lakeshore and Cherry and then took city streets until the 17K mark. I probably walked another 1K to the subway and stretched and dripped sweat all the way home. Just icing now and glad to have 'er done.

Cool and Foggy

Every day brings different conditions. This morning I didn't need the shades at all and I did a gentle 5K to keep loose in advance of a long one this weekend. Or I could step down a bit this weekend. I will see how I feel in the morning tomorrow.

5K After the Storm

We got a late start to our drive home yesterday and drove through a few heavy downpours with flooding, thunder and lightning. It was a harrowing journey and we felt good to arrive home safe and sound. While driving in we heard of power outages in our area. There clearly had been one but it was back on by the time we got home. We did, however, return to a bit of dark sludgy water in the laundry room. Unpleasant but not disastrous.

Today I headed out to test the Achilles and knee which both were sore yesterday from Saturday to the point that I had taken some Advil and people said I was limping. I was a lot better this morning so I did a gentle 5K in the cool sunshine in 33:43 with a average HR of 142 and surveyed the many downed branches along the route. It was a good start to the new week.

Running 20.08.2011 08:04

I'm trying Polar's new Blogger interface with this post. Yesterday we did 15.5K along the Lachine Canal in Montreal taking four minutes longer than I covered 16.1K in last week's race. It started out cool but by the time it hit 9am it was quite hot even if not muggy. Today I'm a bit sore but nothing out of the ordinary. I need to get in the shorter runs this week that I missed last week and then repeat or exceed this distance next weekend. The Price Edward County Marathon is on October 2nd so there isn't a ton of time left. I clearly can complete it, but don't want it to be a terrible strain!

Acura 10 Miler

Well is was 13 minutes slower than two years ago and 8 minutes slower than four years ago. So I could be negative. But the good news is I did it and feel good. It was my longest run since my last half in October 2009 and 104 minutes isn't exactly a tragedy. And a half seems doable. If my joints don't complain in the next few days I will keep it going and try to do this distance every weekend.

Unlike at the Sporting Life 10K earlier this season, I did go a bit faster than Mrs. MM who came in at around 110 minutes.

5K to Stay Loose

I didn't go yesterday so I figured I'd stay loose by doing a gentle 5K in 33 minutes today. The weather seems to be cooperating for tomorrow as the rain is now meant to hold off until the afternoon and it is meant to be not too hot and with cloud cover that will provide shade. If I don't over indulge at a wedding tonight it should be OK!

Much Cooler

I kept it to 5K as my legs were sore from a trainer session yesterday that was legs and core and included 13 minutes of treadmill in intervals anyway. I know I can do 16K if I take it easy but it still is a stretch plus it is a shadeless route on the spit that starts at 8:30. That-and the fact that we have a wedding the night before-makes me quite apprehensive. It's not like I'm whipping off these short runs either. The way to look at it is that just resuming these distances in a race setting is huge and by next year I will do a bit better in terms of speed. The inconsistency of training due to Achilles and knee issues has not helped.

Still too Hot

Yesterday it poured and it was ultra muggy. Today I should have gone at 6 and instead got up late and went at 8:30. Better to go than not to go but it still was uncomfortable. So I left it at 6k in about 39:45. I don't feel ready for a 10 miler on Sunday...

Hot and Muggy

9am is too late a start time but we did 6K in 41:30 and muddled though. Glad to get it done!

CTV News Interview

I was interviewed onh CTV News last night on the occasion of Ken Shaw's return to work after recovering from prostate cancer surgery.

25K in 48 Hours

The drive back yesterday was easy (ignoring that Ontario drivers don't seems to get that the left lane is only for passing). I was good and sore after getting out of the car after a long time sitting but not too bad this morning. To loosen up I went for 6.5K which I did slowly (in about 44 minutes). My average HR was 144 which was good given that it was hotter and much muggier than it was yesterday. The scenery wasn't as enjoyable as it was yesterday but it felt good to keep it going. Leg and core work out tomorrow. Now time to stretch (after I ice).

12.5K in Montreal

We had a great run starting in Snowdon and going through NDG, Westmount, the Atwater Market, the Lachine Canal and ending in Old Montreal. We tool some walk breaks and stopped for a yogurt drink as it was hot. The last K was after a Metro ride back to our starting neighbourhood. I don't see a 10 miler in two weeks being a problem-a stretch, yes, and no PB-but doable. The old high school is still standing but the English words "high school" have been removed. I wonder if my name is in the lobby still as the 1974 boys' gold medalist....