DR's running blog

6 K, steady pace

10 k, 49:00

 ran down cornell common, back up donald cousens, then down 16th ave, down 9th to whites hill, down country glen and and back up walkerville

temp: -4, road pretty clear

5.58 k in 25:00, 2 mins warm-up and down

pushups / situps

situps / pushups

47:30 for 10 K,

 temp: 1 degree C

8 k, 36:37

37:35 / 7.9 k

7k

7.1 k, fartleks, 33 mins

16.2 k, 1:21:00 (10.1 miles)

5:00 / km, 8:00 / mile

7.4 k, 35:00, 4.6 miles

5.4 k, 25:00, through snow and very windy conditions

9.1 k, 45:00

17.8 k, 11.1 miles1:32:00

6 k, 29:00

pushups, situps

8.6 k, 38:40

8.3 k, 38:00 7:19 / mile, 4:34 / k

21.25 k, 1:44:00 (4:53/ k, 7:49 / mile)

 felt good, weather was cold (-10 C) but sunny

pushups situps

7.9 k, 35:18 (4:26 / k)

9k, 42:30, 5.6 miles, (4:44 / km) (7:34 / mile)

pushups situps

8.34 k , 5.2 mi

 36:30, 4:23 / km

 fartleks

10.17 k, 6.35 m

48:15, 4:44 / k 

8 k, 39:00

7.5 k, 40:00 ancaster - lots of hills

8.8 k, 42:50 (4:52 / k) ancaster, lots of hills

(5.5 mi) 

7.2 k, 4.5 mi

8k, 5 mi

snow, wind , cold, poor conditions

10.6k, 6.6 mi 50:00

6.1k, 3.8 mi, 29:00

22.3 k (13.9 mi) 1:50:30, 4:58/k (7:57/ mile)

6k (3.75 mi) 27:00, total= 8.9k, (5.6 mi) 45:00

4 x 1.72 k (1.08 mi) repeats - 7:10 downhill, 7:34 up, 7:10 down, 7:30 up

8k, 5 mi 36:30 - lots of wind , 30 k gusts for last 2 k

13.5k, 1:05:00, 8.4 mi

8k, 5 mi in Boca Raton, at night through mall and industrial area

humid and dark

8k, 38:00min boca

5.3 k + 5x 400 m on track fast 1:30 , 8 x 400 m slow2:00-2:30

total = 10.5 k

8 k , 5 mi. 34:00 4:25/km, 6:48/ mile

10 k, 6.25 mi. fartleks, 45:20

18 k, 11.25 miles, 1:28:50

3k warmup with jazzy, 5k hard in 21:20 (4:15 / k)

speed work: 1.6 k, 1.7 k, 1.7 k, 1.6 k, 1.6 k

                  6:40, 6:45, 7:20, 6:45, 6:40

8k 35:10, 5 miles

16 k, 10 miles, 1:14:50

10 k,6.25 mi, 41:14 - fartleks = fastest ever 10 k!

6.1k, 3.8 mi, 26:45, 4:22 / k

8 k, 36:45

10k, 6.25 mi, 46:30, tapering, this is race pace or somewhat faster

4k, 18:00, tapering, 3 days to race

1.9 mi, 3 k , run around the block with Jazzy, just a warm up one day before the Around the Bay race.

Happy with my time..my first attempt at a distance this long. The forecasted rain and wind did not occur, fortunately, so the conditions were comfortable.

I followed my gameplan of pacing myself in the 1st 2/3 of the race, tried to attack the hills at the 18-24 k mark, and then went hard for the last 6, much of it downhill. 

quick jog with jazzy to get the blood going, my quads are still sore, my left foot is sore as well, will take it easy for a few days before getting into marathon training mode

pushups/situps

pushups/situps

easy pace, 4.4 mi, 7.1 k, 37:00

situps/pushups - resting sore foot

situps/pushups - resting sore foot

situps/pushups/squats - resting sore foot

situps/pushups/squats - resting sore foot

situps/pushups/squats

situps/pushups/squats

situps120 pushups120 squats120

pushups 125 situps 120 squats 120

5 k, light jog with andrea

slow run with andrea and jazzy

foot feels good, want to ease back into things

1st run back after rest for foot injury (mid foot strain)

3.1 miles, 5 k nice and easy 29:45

5 k run

slow pace 3 mi

6.8 k, 4.25 mi  33:00

4.25 mi, 6.8 k, 32:55

6.1 k, 3.8 mi 29:50

3.88 mi, 6.2 k 28:00

7.1k, 4.4, 32:55, 4:38/k

5 mi, 8.07 k, 36:12, (4:29 / km)

6 k, 27:55

7.508, 34:05 (.08), 4.54 / k, 7.9 35:37 (.62) 4.51/k

10 k, 50:00

8 k, 35:00

10 k, 45:00

15k chicago lakeshore...1:07:00, 4:28 \ k

 ran hard..nobody passed me unless they were on wheels

9 k, 42:00, 

16 k, 80 mins, 5 mins / k

 in philly, through city and then path beside river on john kelly drive

 ran the rocky steps at the Art museum.

treadmill at chi hotel...10 k, speed work at the end, ran for 1 hour

treadmill at chi hotel...10 k, speed work at the end, ran for 1 hour, same workout as saturday

15 k in philly..down the schuylkill river path

8 k, 35:45 - tempo run 4:28 / k

8.3 k in 37:20, 4:28 / km

12 k, 1:00:00

10 k, 47:30 medium pace

10 k , 50:00, ran with running room group

12 k, 60:00 in beaches

13 k, 58:30

8.1 k in 36:12, 4:43/k steady run, up to bur oak, across to mingay, down to 16th ann back home

16.5 k , 1:30:00 long slow

8.1 k, 36:08 (4:27 / k)

10 k trail run , running room, 55:00

8.5 k with rr group, 44:00 

13 k, 58:12, 4:29 / k 

8 k, 38:40

16.5 k, 1:30:00 

8k, 34:20 (4:17 / k)

10.5 k trail run, 55:00 w/ run group

13 k, 58:00, temp run 4:28/ k

13 k, 1:05:00 (5:00 / k) steady, in ancaster, hills were killer

8k steady 40:00 in ancaster

23.2k, 120 minutes, 5:10 / k

 ancaster to dundas, west hamilton and back

start w/ 4 k downhill, end with 4k uphill

8 k, 36:00

10 k, 50:00, trail run w/ running room group

10 k, 50:00, trail run w/ running room group + 6 eight-second hill sprints 

13 k, 57:45, 4:26/k

8 k, 35:40, 5 miles, steady run (4:28 / k)

18.6 k w/ rr group- 1:35:00 (5:06 / k)

7.4 k on my own - 39:00 (5:15 / k)

11 k tempo run, 48:07 (4:22/ k)

9 k steady/easy w/ rr group 50:00 + 4 x :20 sprint strides = 1.1 k

12.5 k, 7.8 mi light pace, 10 hill sprints x :08 in the middle

13 k, 1:00, tempo run 4:37 / k 

30 degrees C, feels like 34 hot!

8 k , 36:00, 4:30 / k

24.7 k/ 5:25 / k , 2:25:00 with several breaks

11 k tempo run, 48:00 (4:22/k) hot day, not as humid though, route from active green to home - lot of uphill. Really happy with this one since didn't reach goal on last fartlek run (thursday)

11 k + 6x:15 hill sprints with troy (extra .75 k hills)

12 k + 8 x :15 hill sprints w/ rr group on briar hill(extra .5 miles)

13 k, 1:02:30, 4:49/ k fartlek day

 slow time but tough conditions

ran at 3 pm, 30 c (feels like 40), 60% humidity, sunny route, little shade, lots of hills on reesor up to elgin mills and back

ran hard, toughed it out

8 k steady, 39:00

boshkung lake 22 k down 35 to carnarvon and past, then back.

 cool sunny but lots of hills

up at cottage, lots of hills, 11 k tempo, 55:00

at cottage 7 x 0.7 k hills, from lake uphill past cottage, triple hills, then up winding road to top

9.8 k total

up at cottage, 8 k steady, 40:00, rolling hills

cottage, twin rocks loop + down buckslide rd and back via 35

14.5 k fartlek runs, lots of uphill surges, great run

boshkung lake-

 8 k loop to twin rocks and back, steady

30.5 k, 2:48:00 (5:28 / k)

8.3 k, 35:45, 4:18 / k tempo run

8 x .65 k hill repeats on 16th up to warden, start at bench on path

 10.4 k total

10 k, 50:00, 5:00/k, steady run

13.2 K, 56:06, Fartlek 4:13 / K, 6:47 / mile

8.1 k, 37:40, 4:40 / k, steady run

29.3 k, 2:40:00, 5:28 / k long slow distance

8k tempo, 33:45, 4:13 / k

9 x .65 k hill repeats, ancaster, am so heat was not a problem

 1st repeat 3:10, the next 8 under 3:00

4-4:30 jog back down, 11. 7 k total, time = 63 minutes

11.7 k total in 

slow run w/ rr group 5:39 / k for 9.3k

fast fartlek run, 55:00, 13k, 4:14 / k

9 k, 40:50 , 4:33 / k, steady run

1 k warmup, 5 k in 22:30 (4:30 / k), 5 k in 21:50 (4:22 / k), 2.18 k in 9:20 (4:17 / k)

total 12.18 k in 53:40 (4:25 / k)

21.3 k, 1:47:30, 5:03 / k

hill repeats 10 x 650 m on 16th btw kennedy and warden

avg time up 2:57

avg time down 4:41

total time 1:18:00 13 k 

10 k slow, foot feels a bit dodgy, and don't want to push it with race Saturday

Test Run for Marathon in 5 weeks.

 Humid day, some rain. Nice course through the middle 20 k out on the Leslie Spit surrounded by Lake Ontario. First race as part of the Running Room group. As there were a number of looping areas where you would meet those ahead or behind you, I really enjoyed seeing friends during the race and encouraging eachother with a yell as we passed by.

 Goal was to run 2:15:00 or better - did not reach that. Went out too fast, struggled some in the middle, finished strong, passed several runners in the last 5 k. 23rd place overall out of 650 runners. Still under Boston pace - 4:34 / k.

  Went out too fast, running just behind the top runners (felt great at the time but paid for it later) ran the first k in 4:00, first 4 k in avg 4:10 or so, then gradually reduced the pace. Struggled in the middle of the race, passed by several runners, stomach cramping around the 8k-13k mark. Another negative was the water stations, had to stop to take water, hard to drink from the paper cups at speed or even a slow walk. Still prefer that to the fuel belt though. Have to get a better strategy in place for the marathon. a :10-20 stop/slowdown at each station is a lot of lost time. However I was determined to take in as much water as I could and took 1.5 packets of Eload gel as well. Tried Gatorade early on, stopped due to cramping (blamed the Gatorade). After I stopped the Gatorade there was no more cramping - could be a coincidence, who knows.

Settled into a pace from 13-18 k, wind and rain became an annoyance, around the 18-19k mark the doubts started to hit me, as I checked my pace, thinking ahead to the marathon and questioning my Boston qualifying goal "if I am struggling with pace at 18 k, how will I possibly maintain for 42.2?"  Then I kicked myself in the butt, told myself to focus only on today, only on the next step, saying "all right..today..lets go" and repeating it and it fired me up and got me going. At the same time a guy came up from behind and tried to pass and I just turned it on gradually and wouldn't let him pass. When I turned it on he fell back and I could hear him struggling and then he dropped off. I heard him cough and wheeze and that made me feel good!

 For the next 5-6 k it was tough sledding but I kept it going, I settled into a 4:40 pace or so, running by myself for the most part. Once I hit the 25k mark I got a boost as I was passing people who had flown by me 10-15 k earlier and now were struggling. I saw a guy I knew about 500m ahead, he was still running strong so I tried to gradually catch up and I did that over the course of 2 or 3 k, passing a few others in the process. Finally caught him at the water station with 3 k to go, then with 1.5 k to go I surged and pushed to catch another guy. Ran hard to the finish, and very happy to see Andrea and Jazzy at the finish line waiting for me.

What did I learn in my tuneup?

1- Qualifying for Boston is going to take a HUGE effort, discipline to stick to the plan and some luck too.

2- Going out too fast hurt me. Have to bang out 4:30 k's over and over, nothing faster, nothing slower.

3- I need to be more efficient at the water stations and have a definite plan for hydration and gels. Was the Gatorade the cause of the cramps?

4 - My pre-race food plan proved to be a success as I did not have to make any pitstops during the race. No issues with injury or much soreness as of 1 day later. cold bath + icing my left foot last night likely helped.

Despite my struggles and slower time than I hoped for there are some Encouraging Factors looking ahead:

I did not taper for this race...humidity was high...I finished strong...I have 4 weeks to train hard, including speedwork...

8.3 k, slow jog, 48:00, recovery from race saturday, left foot is stil a bit sore, iced after run

7.4 k, steady/easy, 37:00, 5:00 /k

speed work at crothers track

 3,000 m jog

 2 x 1200 m at 4:00/k pace,  1 x 1600 m at 4:00/k pace

w/ 1 lap in between 

2,000 m cool down jog

10 k easy with rr group, 57:00, 6.25 mi

13 k fartlek, fast run 54:30, 4:11 / k

down donald cousens, back up reesor to major mac, west to ninth line and south to whites hill

8 k, 5 miles, 4:45 / k

32.4 k, lsd, 2:54:00, 5:22 / k

8k tempo, 33:00, 4:08 / k pace

speed work at track..

 3000m warmup jog

1200 m in 4:41, 1600 m in 6:16, 1200 m in 4:45, 1600 m in 6:36

1st 2 reps = met goal pace of 3:59 / k, 3rd rep = 4:00 / k pace, fell off some in final rep 4:05 / k pace

3k cooldown on road

8 k, 37:30, steady 4:41/k pace

13.1 k, 54:20, 4:08 / k, fartlek run

8k, steady, 36:50, 4:36 / k

32.1 lsd, 2:48:30, 5:15 / k

8 k tempo run, 33:10, 4:09 / k

 2 k warmup

 speed work - intervals on 3:59 / k pace, hit my times on each set

 1.2, 1.6, 1.6, 1.6, 1.2, rest periods = 66% of duration of effort - 7.2 k

 5 min cool down

9.3 k, slow run, 50:00

13k, 56:00, 4:17 / k fartlek

8k, 36:32, 4:34 / k, steady run

23.1 k, 1:47:20, 4:39 / k

did 1st 20 k in 4:42 / k, last 3 k at race pace = 4:30 / k

Central Park, great place to run, 8.4 k in 35:00, 4:10 / k

speed work @ 3:59 / k

10 min warmup jog

intervals: 1.2k (4:40) , 1.6 (6:12), 1.6 (6:13), 1.6 (6:15) , 1.6 (6:15), 1.2 (4:41)

 recovery lap 2/3 duration of previous effort

steady run 10.4 k, 5:00/ k

13 k fartlek run..had some stomach problems..had to stop 2x

4:28 / k , slow as a result, also ran 2x yesterday so possible sluggishness

6k, race pace, 26:15 (a bit fast) 4:23 / k

16 k, race pace, 1:12:48, 4:33/ k

dinner night before 9:15, snack at 11:15

bed at 12, up at 7:15

9:45 start, finished cereal at 7:30, water every 10-15 mins, gel 15 mins before and every 30 mins, 1/2 each time.

8 k race pace, 35:30, 4:27

6 k race pace

2 k jog w/ jazzy

8 k tempo, 32:25, 4:03 / k

speed work at track - 

1.6 k - 6:05, 1.6 k - 6:10, 1.6 k - 6:16, 1.2 k - 4:50,

1.6 k - 6:25, .8 k - 3:06

  2 k warmup, 2 k cooldown

8 k steady, 37:36, 4:41 / k

13 k, 55:00, 4:14 / k, fatlek run

up at cottage, 8 k,  4:50 / k, steady run, rolling hills

24.4 k, 2:01:30, 4:59 / k, at cottage, big hills, some wind, solid run

8 k in pelting rain, dark

 tempo 35:00, 4:23 / k

speed work at track

five 1 mile repeats with 4:00 slow lap in between

 all between 6:10-6:17 (under 4:00/k pace) + 1 400 m finish in 1:27

 short warmup and cooldown 2 laps each

8 k steady, 35:17, 4:25 / k

13.08 k , 56:23

16.19 k, 1:12:51, race pace 4:30 / k

6 k race pace, went a bit too fast 26:00 = 4:20 pace

8 k race pace, 34:45, 4:20 / k, a bit fast

10k, 45:00, race pace

jog w/ jazzy, get the blood going on the day before the marathon

After injuring my back just days before the Scotia Marathon 3 weeks ago and having to miss the race, I went through a stressful taper week this time, very careful to avoid any injury.

The adversity made me stronger, and I was in a better place mentally than 3 weeks ago, more confident about making my goal time. My race pace runs were much better, I realized that a 16 k race pace run was not a walk in the park. It would be hard, but a hard pace I could maintain for 42.2 k.

  Thought about the 3:10 pace group, but made smart decision to go 3:15. No need to gamble, the goal was a BQ at 3:15.

Weather was great, about 8-10 deg. C for the start, up to 13 or 14 at the end. Windy but not too much of a problem.

Race started and I went easy, stayed behind the 3:15 pace group. 1st couple k were still fast, but some went much faster. When we reached the big uphill at Hogg's Hollow took it fairly easy.. Through the 1st half of the race, the pace was moderate, lots of downhill sections which helped.  1:35:56 at the half. (4:32 pace)  I felt strong. 1/2 gel every 30 mins, 1 cup water every station.

As we moved through the city and out to the lakeshore path, the real test began. Now running into the wind, there was some mental distress. Still well over an hour to go and it was getting tough. From the 20-30 k mark, people dropped off the pace. First you would hear heavy, laboured breathing for a couple minutes and the next thing you knew they were just gone.   At 25-26 k there were only 2 or 3 of us left trying to keep up with the 3:15 pacer, and he was surging periodically, then slowing briefly, then surging again. This b_stard was my lifeline to Boston and he was trying to lose me..I kept up, but it was hard work.  There was a loop back at about 30k, so that was the next goal to hit. Saw the leaders coming back toward the city, saw the 2nd place guy stop on the side of the road with hands on hips and bend over. I thought "once you stop you are cooked..you won't start again" (later i heard he crashed and dropped out of the race) Saw one of the guys I train with, Troy, running strong - he would finish 16th in 2:50!

 Hit the turnaround and felt a bit of a boost, just had to stay in the hip pocket of the pacer. Felt ok physically. Passed another training partner, Jason, at 35k, he had been going for a PB of 3:07 but hit the wall and was just holding on. he said "Go for it". He would finish in 3:30, and go on to fight another day, he runs Philly in 3 weeks.

Toughest stretch was the 36-39 mark, down Queen's Quay. Pacer was still surging here and there, I was starting to labour for the 1st time. Told myself to hang on, who knows if you will ever get this close again. Quick thought of all the training I did: the early morning wake ups, hill repeats in 34 C temps, in pelting rains at night getting honked at by cars. It will not be for nothing. You are going to be in a world of hurt whether you run 3:14 or 3:16 so you might as well do it. Push, push, push. Just hang on to that pacer.

Finally the turn north up York. All uphill left but just over 3 k to go. Went through a short tunnel under the Gardiner it was dark and I felt a momentary sense of calm, checked my watch - I had 15 minutes to do the last 3 k. I was going to make it! Still tough on the uphill towards Queen's Park. Could see the legislature building in the distance but I wasn't getting any closer.what was going on? Just push on, and hang on to that pacer! Alright, where is that 41 k sign..i must be there by now.41. Push On. Saw a sign in the crowd "Pain is temporary, Pride is forever" Push, push, push. Alright, on flat ground, cheering crowd, heard Andrea and Sharon cheering. Didn't look up, couldn't look up. Around the bend, there's the finish. Clock at 3:14. 50 m to go. Neck and neck with another guy and a girl, split second thought -"if you sprint here there is no turning back, you have to beat them" my body didn't want to go. i went and they went, and they dropped off, beat them by a second. Crossed the line. YEAHHHH! YEAHHHHH! What a feeling. Heard Andrea call out again, she had run across the park to see the finish.  Turned around and thanked my pacer. "You got me to Boston"  1st time we spoke all day.

Got my medal, walked through the chute, crazy feeling. As I walked toward the public area my elation was mixed with another thought "I will Never do this to myself again".  Met the family - Andrea, Lori, Sharon, Ron and Diane. It mean a lot to have them there, hugs all around.  Then went back to get some food and a quick massage. My legs were tightening up...couldn't stop from groaning when they stretched out my hams, quads, calves. Sometime as I was dripping sweat on the massage table it started to sink in "I'm going to Boston, all the training was worth it!!".

And for the first time I thought "how about 3:10 in Boston?" That sounds about right.

slow jog w/ jazzy, still letting sore muscles and right foot injury heal

pushups/situps

pushups/situps

jog w/ jazzy..foot feels good

1.3 k warmup, 1.4 k cooldown

4.9 k in 21:30 = 4:23 / k

ran 3 k before knee pain flared up again...

9 k run in chicago with kevin..knee felt better..a bit sore at the end 45 mins

run to nd campus and back to george's house..with kevin

went 30 mins before knee acted up..

4 k run with jazzy

10 k with rr group..slow

no knee pain

8 k , 38:26, 4:48 / k

no knee pain after 3 days in a row running

3.2 k wth jazzy

8 k, 35:00

6 k, 24:41, 4:07 pace

13 k, 58:30, 4:30 / k

PUSHUPS/SITUPS

7.3 K, 4:25 / k

6.87 k , 28:40, 4:11 / k

9k, 40:30, 4:30 / k 

15k, 1:06:35, 4:26 / k

5.3 k, 22:30, 4:14 / k 

8K, 40:00 W/ RR GROUP

speed work at track

mile 6:23 + mile 6:22 + 6:23 mile + 1.2 k  4:46 + 800 m 3:13 + 400 m 1:29

with 3/4 duration of last interval jog 400 m in between  

ran under 4:00 / k pace for all 3 mile repeats and the 400 m, missed by a few seconds on the 1.2 k, and the 800m

1.2 k, 9:00 warmup and cool down

8 k, 4:30 / k

4.1 k, 17:00 hard quick run with jazzy

13 k in snow squalls..1:04:56, 4:59 / k

6 k, 25:50, 4:18 / k

10k, 42:37 race tannenbaum 6th place out of 170+

8.2 k, 36:00

6.6 k

6.6 k, 28:50

6.8 k, 28:30, 4:11 / k

10 k, 42:25, finally lost left big toenail..damaged in marathon, slowly dying since then