twentyonepointone

Going to the Scotiabank 5K today

2011-10-16T07:52:00.002-04:00

With little training under my (ever enlarging) belt, I'm heading to the Scotiabank 5K today. Results to come!

More later, but for now I've gotta run.

Starting from scratch

2011-04-13T14:08:00.001-04:00

Well, if you've been following the blog posts over the month of March, you'll have seen a good beginning to the training season. Having now gone through a small surgery in April, I'm pretty well going to have to start from scratch.

Walking to the kitchen or bathroom has felt, for the past few days at least, like the last km of last year's half marathon...tired, a bit dizzy, stiff, and winded. Then I made it to the mailbox, then the corner, then the next corner. And, as every microcosm is true to the macro, I overdid it yesterday by walking too far, and perhaps too fast, and I was sidelined last night, planning moves from the sofa carefully, so as to make the absolute most of the logistics of hydration and bathroom stops.

Today is a little better, but while my mind's eye can see covering 3 sequential legs of 7 km each in 42 mins each, the body begs to differ. I suspect it will argue for a time and so I'm starting from scratch, building the arguments my body will be persuaded by so that in perhaps a few weeks time I'll again be talking in terms of distances and time.

More later, but for now I've gotta ... amble.

Last lash of winter

2011-03-24T23:16:00.000-04:00

Well, it seems old man winter just had to deliver one last lash of snow and cold temperatures. Consequently, I'm in a holding pattern until the temps rise a bit and the paths get cleared of snow. It's a bit of a bummer, really, given my strong and early start. But it is a good reminder that there will be set-backs along the way to my various runs this year and I'll have to take them in stride and compensate for them if I'm to make good progress. Knowing I have 2 half-marathons under my belt reassures me that one week off training due to weather is no big deal.

The academic year is coming to a close quickly and the weather will turn for the better very soon...so I'm staying cool (literally!) and patiently looking forward to early morning summer runs and their wonderful sunrises.

More later, but for now I've gotta run.

Gradually ramping up

2011-03-20T08:42:00.000-04:00

After a few days out of town, I got back to the training yesterday. I chose a route of about 8km and just got out there walking. It was a bit chilly with the wind, but it was a sunny afternoon and the sun warmed me up a bit.

The walk felt good, so good in fact that I decided to add a bit of light jogging. Nothing fast or too demanding, just enough to see if I could maintain a few minutes of running without stopping. Mission accomplished...I was able to ramp up to running about 30% of my route.

I'll gradually add in longer stretches of jogging and maintain or extend the walking route...that way I'll get the distance in and gradually ramp up to full runs.

More later, but for now I gotta run.

Technically, this is winter training

2011-03-15T11:39:00.002-04:00

At my age, running on snow and ice seems like the kind of risk better suited to the 20-somethings who can recover from a slip or fall in just a couple days. So it wouldn't be slanderous to say that I spent most of this winter getting fat, safe in the confines of my warm TV room, and far away from the perils of icy paths and smelly gyms.

But it occurred to me today that with the couple of good walks under my belt over the past couple days, what I'm doing is late winter training. I walked the vast majority of the 6 or 7 km that I did yesterday, with a few short stretches of jogging just to see how the joints would take it (they did), but this is training nonetheless...and nearly three months earlier than I started last year. Spring doesn't arrive until 7:21 p.m. on March 20 and I'm already out there.

While my joints took the short stints of jogging I put them through yesterday, the fact is that I'm carrying between 5 and 10 extra pounds and that translates into a lot of extra punishment on those joints. It is time to lighten up a bit and avoid the mindset that I can eat what I want because I'm training.

More later, but for now I've gotta run.

Breaking the ice on a new season

2011-03-13T12:37:00.000-04:00

A combination of free time (hey, it's March Break and I'm on vacation), milder weather, and mostly dry sidewalks created the perfect conditions to break the ice on the 2011 training season.

No, I wasn't in running form, but did about 5Km at a fast walking pace. It was cool at first and there were a few snowflakes in the air, but as I got going I warmed up, tuned into my iPod, and got the body going again.

I'll probably do a few walks like this to limber up, remind my joints what it is like to move like this again, and then commence the running. I've put on a few pounds over the winter and my cardiovacular health has flopped, somewhat but it'll come back quickly if last year is anything to go by.

More later...but for now I've gotta run.

Looking for a little spring in my step

2011-02-22T09:27:00.000-05:00

Well, it has been a difficult winter off-season. Despite intentions to hit the treadmill, the winter has pretty much been a blur of work and exhaustion and I've only seen the gym from the outside. With Donna's passing in January, too, we've all felt a big loss and are still reeling from that. So, needless to say, at the end of February I'm looking for a little spring in my step.

I am keen to get into the milder weather and lace up the new runners (which have sat snuggly in their new shoe box since I bought 'em!) and get back out there. The Scotiabank Toronto Waterfront Marathon has been moved into October now, so I've got a long training season ahead of me. The big question is...should I go for a third half-marathon and aim to finish under 2:00 hours or do I have it in me to step up to the full marathon? Maybe it doesn't have to be one or the other. There are lots of events between now and then I could use as stepping stones.

More later...but for now...I gotta run.

New Shoes

2010-10-18T21:45:00.000-04:00

Three weeks out from the half marathon now. Spent the first week resting. Spent the second week catching up at home and work. Spent the third week recovering from a cold and a minor car accident.

But now I have new shoes. (Asics Gel 1140's to be exact. Procured from Barrhaven Source for Sports in Ottawa after rejecting the newer and more widely available Asics Gel 1150's because of a design feature that folds some of the decoration over my big toe in the middle of my stride. It was sure to cause discomfort, maybe even a blister or two. Yes, Ottawa is a long way to go for comfort, but I was in the neighbourhood anyway...my new shoes and I were fated to be together.)

More later, but for now....hoping to get back out there. Chilly mornings. Chilly evenings. Here I come.

B

Half Marathon Completed!

2010-09-27T10:36:00.000-04:00

Another Scotiabank Toronto Waterfront Marathon is in the history books and I'm so pleased to have been a part of it! Not only did I improve on last year's time (see below), but we've raised nearly $3000 (and counting!) for Magic Castle Daycare at Princess Margaret Hospital! Thanks to everyone for your support, motivating thoughts, and generosity!!

I couldn't have asked for a better morning to run. Cool and sunny. No wind. No rain. No pains. I situated myself between two pace bunnies (they're the good folks who run to a specific time goal to assist people with pacing themselves): the 4:00 hr marathon and the 4:30 hr marathon bunnies. My goal was to keep from being overtaken by the latter. Though I was doing the half-maraton, the route is essentially the same up until around the 15 or 16km mark. The first 7 km went smoothly and a little under pace. The second 7 km went really well and by the 14km mark, I was on track for a 2:10 finish if only I could keep the pace. The final 7km was pretty good until around the 18km mark when I started to get pretty tired. I heard someone yell, "Only 3000 metres to go." I just kept on putting one foot in front of the other at the most sustainable pace possible. At the turn up Bay street (the 20km mark) I knew that if I just kept up that pace, slowing as it was, I'd be there. The small grade from Lakeshore up past Front, King and Queen felt sooooo steep! But I had the motivation to find Donna, Steph, Mattie and Katie in the crowd. 500 metres. 400 metres. 300 metres. 200 metres...there they were! High 5s! 100 metres...hat off, glasses off , arms raised and a big smile for the cameras at the finish.

Target chip time (actual running time, excludes time from gun going off to reaching the start line, which was just over 5 minutes): 2:15:00

Actual chip time: 2:14:42 (that's 13:10 faster than last year!)

Actual gun time (official race time): 2:21:00 (that's 18:39 faster than last year!)

Well, more later, but for now, I've gotta NOT run...it's time to give my legs a break for the day!

Short run under the moon

2010-09-22T23:14:00.000-04:00

It was a cool, clear night for a run. The nearly full moon cast a cool shadow along a portion of my route. The fences that line that part of the run were cast along the paved path...it was as if I were a cat running along the top of a dark fence.

I ran 4.8 km to keep loose and avoid the heebeejeebees that can come with the taper. The rest that is part of the taper is certainly working its magic; tonight's was a mostly easy run at a good medium pace. My hips were a bit stiff at first, but they gradually loosened off. I enjoyed the run and gradually the cool of the last evening of summer dissipated as my body heated up. Tonight, the hills seemed flatter. Tonight, I was hardly out of breath. Tonight, I know I'm ready to go on Sunday morning.

More later, but for now I've gotta run.

Old man running...

2010-09-19T15:07:00.001-04:00

Oh, what a difference the taper makes...today I ran an 8km+ run in just under 56 minutes, and while it mostly felt like I was taking it easy, there were some points at which I felt like I was slipping into a faster pace and other times that I was slowing right down. When I got back from my run, Steph asked me how it went and I replied, "I felt like an old man running." Bless her heart that she didn't point out that I was an old man!

So only one week to the run...and a couple of easy 5km runs in there to keep me loose and avoid feeling too restless. I think I've settled on dividing the run into three 7km runs with a strong push near the finish line. Today's 7km split was hovering around 50 minutes or 2h 30mins pace for the half-marathon. I was running slower than this least year, so I'm right in the zone. If the conditions are right, I'll be right where I want to be come race day.

Keep your song suggestions coming in and send me good vibes for this week!

More later, but for now I've got to run!

Nearly there...

2010-09-17T20:57:00.000-04:00

So a nice short run to loosen up after the big 19 run on the weekend. It was cold and windy last night...thank goodness for layers. I felt tight and tired...probably still recovering from the long run. Did the 5.7 km in under 38 minutes, though...pretty easy going pace, really.

I'm just over a week away from the race and the donations are still coming in. We're at 96% of the sponsorship target of $2500 for Magic Castle Daycare...I'm so pleased! Thanks again to everyone who has contributed.

And, I'm starting to settle into the taper...so far not too many "heebeejeebees" about sitting around resting, mostly because I'm so busy with work and family stuff this week that I'm grateful for the rest. (This weekend is Matthew's first weekend of hockey -- and they have us on the ice at 6:30 a.m.!) Looking forward to two or three more shorter runs to keep loose over the next week and to strategizing my run.

Time to think about the best way for me to mentally carve up the 21.1 km into smaller phases. I could think of 21.1 all as one phase, but that's a bit daunting. It could be 2x10km with a 1.1 "sprint" at the end--which if you saw me at the end of the run on the weekend would be a complete exaggeration! It could 3x5km and a 6.1km at the end...I'm sure you get the idea. Part of me thinks that 3x7km is the way to go with a powerful finish.

Oh, meant to let you know that my RoadID "Wrist ID Elite" bracelet arrived this week! It's very sturdily built...maybe even over-built and came in a handsome metal box. The laser etched info (name, birth year, contact phone numbers, motivational slogan) is crisp and visible from any angle and the super strong clasps are more than enough to keep the thing in place without risk of it popping off during my runs. I like the wrist band the best...it's made from an orange rubbery material that doesn't soak up sweat. I'd recommend the product and the company's service, which came complete with funny, self-aggrandizing messages from the company owners. I think it was 9 days from online order over the labour day long weekend to delivery from Kentucky, USA.

Anyway, more later, but for now I've got to run...

Hey, 19...and 43

2010-09-12T14:36:00.001-04:00

It's Sunday and the last week has been so busy with work gearing up for the new semester, some last minute preparation for the course I teach at York, and some nice socializing. I was with the kids on my own yesterday, so did a quick run in the morning before Steph went off to work to loosen up in preparation for today.

According to some folks, the last long run of training represents the end of a journey; they refer to the race as a celebration of the accomplishment of achieving everything you have done to date in training. Well, I'm suspending judgement on that for now, but I can sure say the 19 km run today felt like an achievement. I've been training all summer confident that I'll be able to finish the half-marathon -- after all, last year I did it despite never having done it before...so there's a psychological barrier I don't have to wrestle with this year. But today was an excellent reminder that there's still very much a physical barrier to contend with... lactose build-up in the legs, sore feet, and weary in the last 2km. And, in case you haven't been to the donations web site in a while, there's another milestone to celebrate today -- we've reached 90% of my sponsorship goal and there are still a few parties whose donations are on the way. Way to go, everyone! And thanks!

This week will be the beginning of my taper and the timing couldn't be better. I begin teaching my course this week and I'll be celebrating my 43rd birthday on Tuesday. Steph's making a cake and I'm awaiting the arrival of my present in the mail: I ordered one of those RoadID bracelets to wear when I'm running. It's a cool orange colour and has my name and contact info so that in the (knock wood) event of an accident or injury I can be easily identified and the right folks can be called. I'll let you know what I think of it when it arrives.

More later, but for now I gotta run (to the couch, to eat chips and rest my tired legs.)

An Interview with Eleanor Szakacs from Magic Castle!

2010-09-09T23:27:00.006-04:00

Recently, I interviewed Eleanor Szakacs from Magic Castle Daycare to learn more about the work she's doing with families and children at Princess Margaret Hospital and to give you an inside look at the incredible services provided there. Here's the transcript of the interview.

Brian: Magic Castle evolved from the simple idea that patients undergoing treatment shouldn't have to worry about childcare arrangements. When was Magic Castle founded and what were/are its founding goals?

Eleanor: The Magic Castle opened in 1996 after two years of fundraising by a patient, Sharon Solomon. Sharon had been undergoing treatment and because of delays could not pick up her daughter at the bus stop. The idea behind the Magic Castle would be to provide free childcare for patients' children, to offer a safe, nurturing environment and interesting and appropriate activities. The playroom was run by volunteers until 2001, when the Psychosocial Oncology and Palliative Care department took over the room. At this time it was understood that cancer involved the whole family and impacted on the children as well as the adults. So the Magic Castle would offer children their own space while parents and family members addressed their health issues.

Brian: Magic Castle operates with the support of Mothercraft and the Canadian Cancer Society and in partnership with the Department of Psychosocial Oncology & Palliative Care at PMH. Can you tell us a bit more about how this collaboration came to be?

Eleanor: In 2003 The Hospital approached Mothercraft when they were looking for a service provider to manage and staff the Magic Castle. They liked Mothercraft’s philosophy that promotes diversity and inclusion for all children, families and staff. All of Mothercraft programs and environments, including the Magic Castle, reflect the needs of children and families.

Mothercraft provides day to day supervision of the Magic Castle and can direct families to other community resources such as Child Care in Centres for Early Development, Parent Infant Programs and Early Years Centres.

I have been working here since November 2003. It is the BEST JOB !!!

Brian: Magic Castle is the world's first childcare centre based in a cancer-fighting hospital. Has this unique service model been picked up by others that you know of?

Eleanor: I do not know of any other hospital offering a similar program. At one time the Cancer Centre in Ottawa was interested in the Magic Castle and came here to see our room. I believe they had a donor who was interested in funding a room like the Magic Castle. I have not heard if they succeeded.

Brian: You provide daycare to children aged 0-12 years while their families are undergoing treatment at PMH. How many children come through your doors annually? What kinds of diverse needs do you meet through your work at Magic Castle?

Eleanor: The last several years we have had 1300 to 1350 visits. Some children return several times, especially when their parents have Radiation treatments, Chemotherapy and follow-up appointments.

Sometimes families just need someone to take care of their baby while they are at appointments. Sometimes the children need a safe and quiet place. Waiting rooms are hectic and not geared toward children. The families have consultations with doctors to address treatment plans and need to focus on themselves without worrying about what to do with their children. Families and friends are always helpful but they also have jobs and responsibilities of their own. So the Magic Castle becomes a valuable resource for the families and the children.

I have been asked by a few families to talk to the children about the treatments the patients are facing. As I said earlier I always find out what families are saying about the cancer or about the possibility of a death before I speak with the children. This is always difficult but the truth, according to the age and stage of the child's development, is always the most important thing.

Brian: What are some of the most pressing challenges facing the Magic Castle? How do you foresee sponsors' donations being put to work?

Eleanor: Donations to the Magic Castle would help us add to our small library of cancer and illness related books we lend out to families. We also need to replace things like markers, crayons, stickers, craft items and puzzles and games that have seen better days. During the summer we have lots of school age children and crafts are very popular. When children come every day for possibly 4 to 5 weeks they like to do a variety of crafts so we tend to go through a good supply of craft items. Sometimes we get donated toys and books that we place in our "Take Away Bin". Children, especially the young ones, love to have something special to take home from the Magic castle.

Donations would help when our supply of take aways run out.

Brian: Is there anything you'd like to say to the folks who have made donations to Magic Castle in connection with my run?

Eleanor: To the people who have made donations in connection to your run, I would say a heartfelt THANK YOU, from me and from the children especially. Please know that your donations make a difference to a family, a child and to the Magic Castle. They keep us open, keep us operating and keep us available as a wonderful resource for children and families.

A good morning on the pavement and a fly-by

2010-09-06T10:39:00.001-04:00

This morning's run was that kinda-sorta-long-run that is a step back from the previous distance to prepare for the big push next weekend to 18 or 19 km., which will be the longest I do before race day and marks the beginning of my taper.

It was some cool this morning and, if I'm honest (and I'm always honest), I over dressed. I had the Saucony long pants on, a long sleeve bottom layer and then my wind jacket. Knowing that I was going to be out a while and because it looked like rain was on the way (I did get a few sprinkles), I decided to layer up a bit. Thank goodness for zipper vents. Good design feature, Running Room. Well done, you.

Tomorrow is back to school for my little guy and as it happens I ran past Captain Michael VandenBos Public School on my run today. VandenBos was a Snowbird pilot who grew up not far from where I live. At 1:20 tomorrow afternoon, the Snowbirds air demonstration team is scheduled to do a fly by over the school in honour of their fallen colleague. I could imagine the sound of the jets in my head today as I ran past...and I thought of the picture I have of myself as a little guy in the cockpit of the CT-114 Tutor jet in a static display at the 1974 Calgary Stampede. That gave me a bit of a bounce in my step.

This was a pretty fast run today. My 10 km interval was 1:07:43 and that's another PR for that route...not that I was trying for that especially...I only looked at my watch for the recovery walks around 24 and 48 minutes. The next 2 km were not exactly easy, but they were certainly manageable. Just under 3 weeks to race day. Ooh, I'm gettin' excited.

More later, but for now I gotta run

Good morning pavement

2010-09-04T08:42:00.001-04:00

No, I didn't literally hit the pavement, but I managed to haul my freight out of bed this morning in time to begin my run at 7:15 a.m.. It was a shorter run today just to loosen up and I felt good. It was a cool, breezy September morning..wind on my face part way...and wind at my back on the home stretch. Did 5.7 km in just under 36 minutes. I'm happy with that.

More later, but for now I've gotta run...breakfast awaits.

Time now for sunrise runs

2010-09-02T21:12:00.000-04:00

Holy smokes, it's September. Three weeks from this Sunday is race day. I think it is time for the sunrise runs to begin. [I'm imagining William Shatner's voice in my head right now saying, "Must....figure...out a way....to get...out .... of...bed...]

I'll keep you posted on how that goes, but for now I gotta run.

Lucky number 15 and the Yogi Maharishi Poser

2010-08-30T20:53:00.003-04:00

So, I said to myself, "Self," I said, "what's a good thing to do after playing a round of golf on a sunny Sunday afternoon with your brother-in-law." "Why, run 15 km at sunset, that's what!"

Yep, yesterday was my big push to 15km. I based it on the combination of the 10km running route and a correctly modified 6km route (cut short to make 15 total). The 10km route went along just fine (with the possible exception of the scenario I relate below)...and only a little slower than PB time at 1:13:06 for the 10km split. Kilometre 11 was fine too, and then it hit me...I've got my sunglasses now perched on my head, it's dark outside, I'm wearing enough reflective gear to be seen a mile away, my legs are getting a little heavy and I've got 4 more km to run. 15 km is a pretty serious distance. Admittedly, it's not like like the 30km+ that my friends Sean and Praveen are running as they prepare for their full marathons...but it has been nearly a year since I have been in this distance territory and I was psyching myself up to get there in reasonable time. Chalk up another run without hitting the wall.

All in all, it was a good run, though there were a few folks who don't seem to get the idea of sharing the sidewalk and that really bugs me. I'm not gonna dart off the edge of the sidewalk onto uneven grass or gravel and risk twisting my ankle or jamming my knee just to accommodate, in the one case, the obese woman with the beautiful textiles on who thinks it's her right as a taxpayer to hog the middle of the sidewalk. Imagine, it would have been some collision if at the last second she hadn't correctly interpretted that I wasn't going to leave the pavement and moved over a smidge to make room for me...Never mind the Richard Simmons look I've been sporting...I would have been the Yogi Maharishi Poser suddenly sprinting away from an angry mob of handsome middle class Whitby-ites of Indian descent sporting their beloved's sari! (Come to think of it, there was someone at last year's race just at the turn off Lakeshore onto Bay that very nearly got trampled as she stepped off the curb into my path...so I've decided to take this all as part of the training.)

15 was an important number yesterday for another reason...we passed the $1500 mark in donations to Magic Castle! I'm truly touched by your generosity. And, I want to thank everyone for their words of encouragement -- your words (and your song choices!) are adding to my already abundant spirit for this run.

More later, but for now I gotta run.

Stiiiiiffffnnnnnesssss!

2010-08-26T20:52:00.004-04:00

Holy smokes...Wednesday evening's run was a whole new experience! No, I didn't try to run backwards or blindfolded or anything...it's just that I was majorly stiff from Sunday's long run...more than I can ever remember before. My thighs and my shins and my hips...man, I was running (more than ever) like an old man whose walker was in slow gear. This despite a good post-run walk on Sunday and a couple days of rest! My goodness!

The first couple of kilometres were really really slow. As I began it was obvious that this was going to be a different run and that I'd have to listen to my body and start out slow, holding open the possibility that I'd cut the run short if I noticed serious pain. Thankfully, my joints themselves all felt OK...just my range of motion and flexibility were not there. Despite the days of rest, my body had not yet fully healed from the long run. I remember a similar feeling from last year when my joints hurt, just this time the worry that I might not be able to proceed was replaced with an awareness that I had to give my body time to warm up gradually before I could really assess how fast to move along during the 7 kms.

Bit by bit I could feel my legs loosening up under me and with that came a better pace. And maybe it was the cooler evening air as we approach the end of August, and the initially slower pace, but I felt energetic at the half-way point. I emphasized elongating my stride, getting my hips forward a bit and letting my quads do the pushing....and as I did that, still feeling quite relaxed, I knew my pace was quickening. The hills and grades felt easier and I finished with an average pace around 6 and a half minutes/km...not bad when the first two kms were probably nearer 8 mins/km.

The slight pain under my right knee cap tells me I need at least another day's rest before I run again. And as we near the end of August, I have only 3 or 4 more long slow runs (and a bunch of 6km, 7km and 8km shorter runs in between them) before I begin my tapering...a 15km, maybe then a 10km, before pushing to18km. Last year I also did a 20 km run before the race that gave me the confidence I could go the distance, but that required so much recovery time that I missed out on a few shorter runs, runs that would have kept me limber as I approached race day. With only a month left to race day, and my conditioning in strong shape, rest will be an even more important strategy.

More later, but for now I gotta run.

I know you're out there...so send me your song suggestions already!

2010-08-24T22:18:00.005-04:00

I'm beginning to hear through my grapevine that people are indeed reading twentyonepointone! If half as many people are reading as have made a donation to Magic Castle are reading, then I'm well on my way in terms of building a readership. Thanks for taking the time to peruse my blog posts...and for your support and generosity towards Magic Castle.

I sure am glad to know you're out there, but I admit I've been trying to come up with a way to involve you more actively in this whole blogging and running adventure. I won't go so far as to suggest you lace up the old runners and have a go at the half marathon (except maybe for you Todd... I know you're thinking about it). But, it occurs to me that it might be fun to have you send me one or two song suggestions that I can add to the iPod that accompanies me on my runs. A quick glance to the right side border of the blog page will show you what kind of tunes I've been listening to on my runs, so you might take your cue from that list, but don't let that constrain you...I listen to all kinds of music (as the old joke goes, "Country and Western" -- hee hee). I'm looking for songs that are melodic, songs that have a cool rhythym or a strong beat, songs that convey a message, songs that lift your spirits when you're down, songs that get your feet moving or that somehow connect to the theme of running.

So dig into your forgotten cassette tapes, vinyl record collections and CDs (but, please, no Freddie Fender 8-track tapes!) and send me your picks by clicking on the Comment link below this post. It'll be cool listening to your tunes...almost like having you right there along with me as I near race day. (Only 33 more sleeps until race day!)

It's getting late...and I'm back to work this week. Gotta run.

Measure twice, run once

2010-08-21T09:44:00.002-04:00

So it turns out I won't be joining the ranks of official course measuring teams anytime soon. After what felt like a pretty fast 5 km run last night, I noticed something peculiar in the stats....my shortest runs had the slowest pace despite my feeling I'd been moving more quickly than on the long runs.

At first I thought perhaps a greater proportion of the short runs were used warming up and that I had been picking up the pace part way through the longer runs, but then I thought I'd double check the measurement on my 5 km run. Turns out my 5 km run is actually 5.59 km long. Sound familiar? I've been in that territory before...like when my 6 km run turned out to be 6.96 km long. I was suddenly faced with a definitional dilemma: Was I really a "doofus of distances" who couldn't estimate the lengths of my runs accurately or I had intentially engaged in a subtle mind game with myself, pushing my pace to distances that were longer than I thought they were? I think it was a bit of both.

So, back to the drawing...uh...er...measuring board. I've adjusted the stats on the right to reflect the true distance and the true pace...the good news in all of this is my pace is closer to what I thought it was and the times are still progressively dropping. I need a pace of 6:23/km sustained over the full half-marathon distance to break 2 hours 15 minutes...

Hmmm....maybe I need to check the settings on the bathroom scale now too?

More later...gotta run.

Sunset to sunrise

2010-08-17T15:28:00.002-04:00

This week's long run got bumped from Sunday to Monday to accommodate a weekend away. That, and the rain came again ... it rained longer, harder, and faster than I've seen it in some time. I awoke on Sunday to thunder right above the house...and on the drive home the rain was coming so fast that we could barely see the cars in front of us, let alone the lines marking the sides of the highway, except when the lightning gave us a second or two of daylight at night.

On Monday it was time to bump up the distance to 12 km. It's a tough distance, in part because the route I ran extends into a second lap of the 10 km circuit I do, meaning the last two km have two sizable hills in short succession. As I'm running the hills, my stride shortens a bit and I lean into the grade to help overcome gravity a bit. My breaths quicken and the burn in my legs tells me I'm pushing myself. As I go, I remind myself: Hills build character. Hills make you stronger. Hills make you faster. (Hills make your shins sore the next day.) And I remind myself that the Toronto Waterfront route is mostly dead flat apart from the Spadina St. bridge near the end and the gradual rise from Lakeshore Blvd to Queen St. along Bay. Pretty soon, I'm at the top of another hill and catching my breath, my feet finding their natural cadence.

The last two km of this 12 km run were tougher and a bit slower than the earlier part of the run, but they came on the heels of a new 10 km PR of 1:10:10 ... Good to see that after a few extra days between runs. In the next couple weeks, I'm going to make the shift from evening runs to morning runs to get my body used to performing at race time. It's been nearly a year since I saw a sunrise from the comfort of my ASICS and I can hardly wait.

More soon...gotta run.

Between the rain drops

2010-08-11T15:14:00.001-04:00

The storm clouds gave me a break on Sunday evening and I got out for my 10K run after all. I started pretty late in the evening and by then it had cooled down again to a less taxing temperature of 18 C. Though I started a bit slower, I finished the loop in less than a minute longer than the week before. Sunday evening in Whitby provides streets quiet enough to run on (usually I'm on the sidewalks), recycling bins to navigate around, a lots of wild rabbits. As the rabbits sprint away from me, I'm reminded that mine's a longer haul...one in which I have to remain focused on the moment at hand and set aside the nervousness about what the next hill or next leg of the run will bring.

Last night Steph and Todd and Donna and I took in a rare night on the town. We ate Morroccan food on Front street (which included watching some average belly dancing) and found ourselves among a very mixed crowd of folks enjoying the Michael Buble concert (or "party" as he enjoined us to call it). While not the kind of music that will likely find its way onto my running playlist, the mix of crooner hits from the past few decades was certainly very entertaining. Perhaps most refreshing and surprising was his sense of humour... tongue in cheek introductions of his top notch band, an homage to Michael Jackson, and a couple of good digs pertaining to the dalliances of a certain world's no.1 golfer and the reaction of his wife. Think Sesame St.'s Swedish Chef meets Tiger's wife and you'd be in the right arena. Though it kept us all up way past our bed times, we really enjoyed ourselves.

Meanwhile, my sponsorship site for Magic Castle, which had been taken down over the weekend for some technical adjustments, is up and running again. I'm delighted to see some sponsorships already coming in. A big thanks for your donations; we're already 8% towards my fundraising goal.

Well, some rest awaits...gotta run.

--Brian

It's raining

2010-08-08T14:13:00.003-04:00

It's raining. My knee is a little stiff. So this morning we ventured out to return an item I purchased from my local Running Room. Last week I picked up a running belt that had a side holster for a water bottle. Trouble is that no matter how tighty I cinched the belt, the darned thing started to slide down. I didn't even get out of the house with it on before it had made it's way over my backside and was falling to the floor. This is more a function of the shape of my body than a faulty product design; while I'm gradually shedding last winter's hibernation fat, what remains creates a condition in which some over the shoulder suspender-type remedy would be necessary to make a go of it. (I would hasten to add that my wife contends I have no backside to speak of, that I have only legs and a back and though it pains me to admit it, the evidence supports her analysis in this instance.) Running Room refunded my money, no questions asked and I left them with a cheerful comment about returning soon for some other gear.

Don't tell anyone, but I think that gear may take the shape of new shorts and shirts a la Richard Simmons. I have nothing against his always-way-too-happy demeanor, but I have long criticized Mr. Simmons, as much for his wardrobe choices as for his general lack of body tone. I figured after so many thousand hours of sweatin' it to the oldies the man would have developed a leaner look. But I digress. I'm willing to be charitable, if just this once, concerning Richard Simmons' body shape given the shape of my own body and its impact on the running belt as disclosed above. But I could never get past his tank top and running shorts. I thought, sure, they're light, cool, comfortable, breathable, and easy to move in, but they look a little goofy -- and then it hit me : they're light, cool, comfortable, breathable, and easy to move in and who cares if I look a little goofy!

Maybe the rain will let up and my knee pain will dissipate through the day so I"ll have one more long run in my short sleeve running-T and longer shorts. And unless Mr. Simmons succumbs to a sudden case of alopecia and loses his curly locks, that's where the similarities will end.

More later -- gotta run.

Fundraising for Magic Castle officially begins...

2010-08-06T23:54:00.001-04:00

There is something so satisfying about wrapping up all my loose ends at work (even though I had to stay late at work tonight to get that done), coming home to my family still happy from their trip to the zoo, and spending the first evening of vacation running in nice cool air. Nevermind the tight shins left over from the earlier runs this week, the fatigue of several short sleeps in a row, and a few persistent belly cramps ... it's late, the house is quiet and I'm alert, basking in the runner's high chemical bath that seems to be coming sooner into each run I do as the weeks roll by.

Tanya asked me earlier this week, "Do you actually like running?" The obviously leading question came with a tone of "I can't believe you're going to tell me the answer is yes!" ...which of course was the answer. Running is a kind of meditation. It helps me to process the events of the day, assemble fuller impressions of what I've experienced, and make meaning of the split-second insights that seem to guide me --sometimes so gracefully -- through my days. I'm grateful for the solitude and the clarity that accompanies running and that follows me back home.

Tonight I am thinking of my friends whose lives have changed so dramatically over the past couple of years and how glad I am that I can offer them a measure of support through this likeable effort of running.

Tonight I am pleased to officially begin my fundraising for Magic Castle day care at Toronto's Princess Margaret Hospital and through fundraising to extend my support to other families just like Donna and Todd's.

Tonight I urge you to donate what you can in support of Magic Castle so families -- families just like yours -- will find comfort knowing their little ones are in caring hands even as they convey themselves into the hands of their doctors and nurses.

It's getting late and sleep will come fast....gotta run.

Running Unplugged

2010-08-04T22:58:00.000-04:00

I always run with music. My handy-dandy original iPod shuffle and my trusty run tunes have been with me on every kilometre of every run since the beginning of last year's training season. I know some of the so-called "purists" out there disparage the deep meditative aura that envelopes a runner as he or she cranks up the tunes and drowns out the traffic. Something about not hearing your breathing, zoning out of traffic, ignoring your body's signals. I always have permitted them their view and I've permitted me mine: running with the rhythm of inspiring instruments, melodic vocals, deep, and regular beats helps me apply myself to the pavement and gives me some of the lift I need to get a move on.

Tonight was different. Steph's friend Tanya is visiting from Ottawa with her fiancee Aaron and he was game to join me for my run. We logged a quick 5km completely unplugged. (Ok, maybe not quick in absolute terms...it was clear Aaron was capable of a far faster pace...but that's another story for another day.) Nothing but the sounds of traffic, the rasp of breathing, and intermittent conversation. Let it be said that I've always thought I could keep up a conversation while running...I mean, after all how hard could it be? Well, tonight I found out that keeping up one's end of a conversation while running, mine a careful orchestration of phrases on the out breath, is a good test of fitness. As Aaron comfortably chatted away about breathe-right strips, nose breathing, and barefoot marathoners, I discovered it was a test I'll need to take again.

But in the meantime, while I'm glad to have had tonight's company on my run, I'm looking forward to sinking into those hundred or so songs on shuffle that help me get my arse in gear.

More later, but for now, I gotta run.

--Brian

A long slow run after a day of rest

2010-08-02T13:11:00.004-04:00

Saturday was a day to rest in preparation for Sunday's long slow run. This day, rest looked like hauling out the 40' ladder and climbing up to take down some vine that had grown its way to the second storey windows and to the eavestrough. As a reward for not falling off the ladder, I went to Cullen Garden driving range before supper time. My gradually improving fitness and flexibility seems to be helping the golf swing too...or maybe that was the south breeze helping the ball...dunno.

Sunday morning was warm and sunny and a little on the humid side. I set out for my "long slow run" which is supposed to help me build endurance and a sense of confidence that I can go the distance of the half-marathon. I set off along my route, which includes a few small hills and some gradual up-hill grades. Fifty minutes straight running before I was in need of a walking break. I re-introduced the GU Chomps energy chews to my running routine today. They help replenish energy mid-run. But, they also make me thirsty, so I had to save some water to hydrate right after. A couple minutes of walking to chew these jellies and wash 'em down and back to the run. It was hard near the end, but I got through it by just staying in the moment and focusing on one step at a time, trying to keep good form. Past the park, up the hill, and back to the start of the loop. 10km in just over 1 hour and 11 minutes. That's just under 2 hours 30 minutes pace for the half-marathon. I'm gonna have to pick it up if I'm going to get under 2 hours 15 minutes.

But today is another rest day. Some stiffness in my shins again, but no real joint pain or serious stiffness to speak of. Just had lunch with my family on the deck and the kids are down for a nap. I'm cooling off in the house as I write this and then will send some materials to Cindy at PMHF.

More later...gotta run.

PMHF comes through with a sponsorship web site!

2010-07-30T14:23:00.002-04:00

It was quite the day...felt like I made some strides forward. Not only did I get my first blog post up over lunch hour today, but Cindy from Princess Margaret Hospital Foundation (PMHF) and I were able to connect and she confirmed they will work with me over the next short while to launch a secure donations web site in support of my run for Donna and for Magic Castle! (Thanks Cindy!)

Last night's run began around 9:00 p.m. with clouds looking silvery grey and the sun going down behind them. The air was cool with a light northwest breeze. Pefect for running. I thought I'd do about 6 km, basing the distance on an extension of my typical 5km route. Maybe it was the spaghetti dinner or the pre-run handful of Skittles, but I felt ready to push the pace. For the first few weeks of training this summer, my pace hovered around 8 mins./km and it has started to drop in the last couple weeks (along with my weight, but that's a matter for another post).

It was a fairly tough run...a couple belly cramps that came and went, a tweak on the inside of my left knee that disappeared after the first couple of km, mild muscle stiffness in my right shin that was late to the party...but I pushed through and was pleased with my 40:33.32 time. I thought, "Good, I'm under 7:00mins/km. That's something to build on." Today I wanted to double check the distance. Mapmyrun.com shows my distance as 6.96km...so I ran farther than I thought. Nearly a third of the half-marathon distance at an average pace under 6:00 mins/km...that's a new PB.

OK, more soon. Gotta run...

Brian

What is twentyonepointone?

2010-07-29T14:41:00.001-04:00

Welcome to twentyonepointone, my personal training blog, documenting how I'm readying myself for the "little big run", the Scotiabank Waterfront Half Marathon 2010. Complete with weekly running stats, selections from my iTunes playlists, and a few random thoughts that occur to me along the way, twentyonepointone will chronicle the nine weeks that stand between me and completing my second half marathon.

But there is more to this blog than self-indulgence. I'm dedicating this run to our dear friend Donna and her family and their everyday-for-the-last-two-years battle with cancer. I aim to bring attention to the need for additional research that will lead to improved screening and enhanced treatments for colo-rectal cancers. And, I'm seeking your sponsorship to raise funds for the Magic Castle Daycare for kids of moms and dads undergoing treatment for cancer at Toronto's Princess Margaret Hospital.

More details soon...but for now, I've gotta run.

--Brian