Sunday, July 30, 2006

 

3 hrs 20 mins








That's how long my run was yesterday. "Holy s**t Batman". That is a long time to be out running!!

This week's LSD was a major step up from my last week's 90 minutes and the previous week's 150 minutes. Since Thursday I have been wondering whether it was too big an increase but Coach Mike has yet to take me to a place where I couldn't go so I (tried) to have faith.

The first half went really well. I got to my turnaround point right on schedule (1:40) and was feeling strong. The next hour also went well but I could start to feel things getting tough as the temps started to heat up and the humidit started to rise. The last 50 minutes were a REAL grind, both physically and mentally. The doubts that I had prior to the run started to build as my legs started to tighten. To counter this I kept saying (sometimes out loud), "Don't f**king stop". I also tried to remind myself that things will get tough in NYC - the pain will be temporary but the accomplishment will last forever.

As soon as I finished the run I did some stretching and then headed off to see my daughter's horseshow, She and her horses (Max and Pickle) were amazing and came away with lots of ribbons and a couple of trophies. Way to go Stef!!

Friday, July 28, 2006

 

Yahoo!!!

Exactly 100 days from this very moment in time, I should be crossing the start line of the New York City marathon with 26.2 miles / 42.2 kilometers to look forward to on the streets of Gotham. I am toasting the moment with a glass of Gatorade!!

 

Unbelievable!!!

The other day I read about a fellow who has a goal of completing 6 Ironman triathlons in 6 countries in 60 days. For those that are not familiar, an Ironman involves a 2.4 mile swim, 112 mile bicycle and 26.2 mile run. It takes anywhere from 14 to 18 hours to complete. Even the world's elite endurance athletes would shudder to think about doing such an event in back-to-back weeks, let alone 6 in 60 days.

At the time of writing this post, Mike has already completed 4 of the 6 and will be doing the final two (Ironman UK and Ironman Canada) in August. His website is:

www.endureforthecure.com

I encourage you to check it out.

Thursday, July 27, 2006

 

Speed Demon

I went out early today to do my "threshold run" so that I would beat the heat and humidity. I had been given instructions to run at my threshold pace (9:47-9:56 min/mile) for 30 minutes so I did some math and figured out that this would be approximately 3.1 miles. I plotted out my route using the computer and took note of where the 1,2 and 3 mile points were. That way, I would be able to track my pace and be sure to stay within the target range.

Off I went and for the first mile I felt like I was really moving. I checked my watch though and it indicated that I was a touch over 10:00. Yikes. Here I was going as fast as I could and I was over the target pace already and still 2/3's to go.

I kept going and when I got to the 2 mile point I looked again and the timer said 16 minutes. I knew I hadn't run any faster on that stretch so immediately knew that I had messed up on where the 1 mile point was. Not to worry though, I kept going and finished the last 1.1 mile just as my timer hit 26:00. So, in the final analysis, I did a pace of just under 8:30 min/mile. Very satisfying.

Wednesday, July 26, 2006

 

Mid Week

Today was another light workout - 30 minutes at 11:00/mile. I concentrated on keeping the pace easy and I used my heart rate monitor to make sure that I was staying in my target zone - 120 to 140 beats per minute.

Tuesday, July 25, 2006

 

Tuesday - Week 7

Today was the first run in week 7, the start of my fourth 2-week training cycle. Workout was very short - 31 minutes at about 10:00/mile. That was a little quicker pace than I was aiming for but I think it was attributable to the music that I was listening to on the mp3 player.

Monday, July 24, 2006

 

Rest Day

I enjoyed a day off from running today. Received my new schedule from Mike. It is fairly light through the week - 30 minutes on Tuesday and Wednesday followed by 50 minutes on Thursday. On Saturday though comes a BIG test. I will be doing 200 minutes (roughly 30 km) that day. I am getting sore just thinking about it!!!

Sunday, July 23, 2006

 

Weekend Report

Did both my scheduled runs on the weekend. Both were 90 minutes and both went well. Saturday had a bit of a twist with 50m sprints every 10 minutes during the run. I think this is the first time that I've done long runs on back-to-back days so we'll see whether I feel the effects tomorrow but so far I feel good.

Tomorrow will be the start of my fourth 2 week training cycle with Coach Mike. I've not yet seen what he has in store for me but I'm sure it'll be challenging!

Friday, July 21, 2006

 

Planning

I read a running related tip the other day, "Plan the run, Run the plan". That's what I did last night, with great success. My training plan called for a 90 minute run at 11:00 per mile. I used the computer to map out an 8.5 mile single loop route that took me all over the city, mostly via the trail system. I finished feeling very strong and when I checked my pace I was very close to the target - 11:10 per mile. I am starting to feel really confident about my ability to judge pace, something I couldn't do before I started working with Coach Mike Booth.

Rest day today then another long-ish run both Saturday and Sunday.

Wednesday, July 19, 2006

 

Another Donation!

Delighted to receive a donation today from a colleague - Susan M. We both did the Dublin marathon in 2002, she to raise funds for the Arthritis Society and me for the Diabetes Association. While I haven't yet run another marathon, Susan continued fundraising and running and has done a couple of others including one in Barcelona and one in Amsterdam. She's even done a winter race - the Not The Honolulu Marathon - here in "friggin' frigid freddybeach". Thanks Susan for supporting me and the Canadian Diabetes Association!!

Tonight I paticipated in the annual Running Room 20 Minute Challenge. Over 20,000 people across Canada registered to do 20 minutes of walking or running. No cost and we got a cool, canary yellow, Running Room hat just for being there plus a 10% off coupon for RR!! The Fredericton store had about 75 people of all ages and abilities take up the challenge to be get active.

Tuesday, July 18, 2006

 

Early Start

It has been so hot and humid lately that it seems impossible to sleep. So, once again today, I got up early and went out and got my training done. Today was a 30 minute easy run followed by 8 x 50m sprints. Target pace was 13 sec/50m. I managed to do them all between 11.5 and 12 seconds per 50 m. Finished off with 5 minutes of easy running. Nice to be done.

Saturday, July 15, 2006

 

Reached A New Level

Today I was scheduled for a 150 minute LSD. I expected that this would translate into about 20 or 21k. I was right and in fact it may have been even a bit further. Regardless, I managed to do it and my splits were exactly even - 75 minutes out and 75 minutes back. It was expected to be very warm/humid today so I started at 7 a.m. to try and beat the heat. Only down side is that I have been pretty tired the rest of the day.

The "new level" refers to the fact that I did the run without taking walk breaks. I've never gone this distance before without using the 10/1 method.

Thursday, July 13, 2006

 

Threshold Run

Tonight I did what Coach Mike calls a "threshold run". I started with 10 minutes at my easy run pace then I did 30 minutes at maximum intensity with a target pace of about 9:00 min/mile. I did a route that turned out to be 1.75 miles each way and my splits were 15:30 out and 16:15 back. That put me right on the 9:00/mile pace. I concluded the workout with 10 minutes of easy run pace and 10 minutes of stretching. Rest day tomorrow - an opportunity to get psyched for my 150 minute (roughly 21k I expect) LSD on Saturday.

Wednesday, July 12, 2006

 

Donation Received

It's been a long time since I reported on a donation received. In today's mail was a generous contribution from my former boss at the Univerity of Northern British Columbia. Thanks Pat for your friendship over the years and for this kind gift to the Canadian Diabetes Association!

 

Wednesday Report

Once again went out early today to get my run done before the heat/humidity had a chance to build. All went well - no latent effects from my interval training session yesterday.

Over the past couple of days I have had the chance to correspond with a couple of other runners who are training for the NYC marathon but who are not part of the team Diabetes contingent. Hi to Angela in Edmonton and Sally in Peterborough!

Today is a special day because it's Stephanie's 17th birthday. Hope the swimming and hot tub party doesn;t go too late tonight!

Tuesday, July 11, 2006

 

A Great Workout

Today I was scheduled to do a series of 800m repeats. I think that this is also referred to as interval training. I started with 10 minutes of easy running then did 6 x 800m with 400m of recovery jogging inbetween. Goal was to do each 800m in 4:18-4:30. To finish I was to do 10 more minutes at easy pace.

I have been intimidated for a couple of days now at the thought of this workout but I got up early and headed off to the track before work to avoid the heat and humidity of mid-day. I managed to do the 800m repeats in: 4:00, 4:02, 4:04, 4:06, 4:10 and 4:08.

One more milestone on the way to New York!

Saturday, July 08, 2006

 


This is the logo for the discussion board that I participate in

 

New Kicks!!



After one has been running for a while there's a special relationship that develops between runner and shoe. When I started to train for the Dublin marathon back in 2002, I developed a bit of a knee problem caused by wearing the wrong model of shoe. I ended up seeing a certified pedorthist (Jon Able of Able Orthotics) and he hooked me up with a custom made orthotic and a shoe that fit me and my gait. Since then I have always worn the Saucony Grid Shadow Wide (Model 2227-1, available only by special order) and it has served me well.

Like a proud papa, I had to post a picture of my new shoes. They (or at least a similar pair) will hopefully be carrying me to glory in New York on November 5th!

 

Saturday Report

Just about to head out for a run - 90 minutes at easy pace (11:00/mile). It is going to be scorching hot here today and so I'm doing the workout earlier than usual.

Met (via email) a person from Edmonton (Hi Angela!) who is also running the NYC marathon although not as part of Team Diabetes. We hope to correspond throughout our training period and perhaps we'll have a chance to then meet in "The Big Apple".

Post run update - I actually ran for 108 minutes instead of the planned 90. I've just mapped out the route I took using g-map and it turned out to be 9.8 miles. That means I hit the target pace (11:00/mile) EXACTLY. How impressive is that?

Thursday, July 06, 2006

 

My Baby Girl



Although not related to my running, thought I would post a couple of pics of my baby girl attending her first high school prom. Her escort was Richard Coté who was graduating from Ecole Ste-Anne, the french high school in Fredericton.

Today's run went fine. 40 minutes at easy pace (11:00/mile). Rest day tomorrow and then a 90 minute run on Saturday.

Wednesday, July 05, 2006

 

A Special Day


It is for two reasons. First, it's our 21st wedding anniversary. Second, it's exactly 4 months today until the New York City marathon.

Connected today with a friend of nearly 30 years standing, Nick Mumford. He, wife Isabel (who I've known for more than 20 years!) and family now live/work in New York. I'm looking forward to visiting them when I attend the marathon and they have gratiously offered to have me stay with them for a couple of days as well. Hard to believe but their eldest, Alexander, has recently joined the "Long Grey Line" as a cadet at West Point, the United States Military Academy.

Sent off travel planning information to the Diabetes Association today. Just one more thing that brings the dream a bit closer to reality.

Tuesday, July 04, 2006

 

Less Than 18 Weeks To Go


Is it possible? In only 4 months I will be "toeing the line" for the New York City marathon. Well, I won't actually get to toe the line because I am going to be so far back in the starting grid but within say 20 minutes of the starting gun I should be "tromping on the line".

Had a good workout today in a torrential downpour. Coach Mike modified the plan as a result of my injury last week. 15 minutes of easy pace followed by 100m sprints (x6, @26 seconds/100m) and then 20 minutes easy pace to finish. I was one of a handful of fools out running today and the only crazy bugger doing sprints in the middle of a soccer field. The city maintenance crewman cutting the grass (in his enclosed tractor) thought I was nuts but kindly avoided me while I sloshed about.

Happy 4th of July to my American friends!

Sunday, July 02, 2006

 

Canada Day Weekend


Is it the BEST weekend of the year or what? This year I spent it in/on (which would be grammatically correct?) God's Perfect Little Garden - Prince Edward Island.

Saturday was lovely. I got out for a 40 min run at easy pace and had no pain or tightness so seems like the advice I got was correct and my injury from last week has healed - Thank You God!! After my run I got all the grass cut at the cottage which was a BIG job. Once that was done I drove into Charlottetown, took in the Canada Day festivities on the waterfront, visited the Charlottetown Driving Park to watch some horseracing, then back to the waterfront to catch a bit of teh Lennie Gallant concert and finished off the day watching the firewoks show.

Today (Sunday) I went for a 66 min run - 22 min at easy pace, 22 at a comfortably hard pace and then 22 min at easy pace. I then drove the route and figured out that I had run approx 3.4 km + 3.8 km + 3.5 km. The route was fairly hilly so I am happy with the workout and once again no pain or tightness.

Just after I finished it started to rain so I packed up, cleaned up the cottage in preparation for our friends who arrive next week and then I left PEI. Arrived home to find that Jill has cooked an amazing turkey dinner. Can't wait to dig into it.

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