Very quick update

Hi everyone,

I had meant to do this yesterday when the results were posted online. For some reason, my results seem to present a problem for the electronic tracking system so I have opened a case with PIM regarding getting them appropriately updated.

OK. So I finished with a time of 2:23:40 and an approximate chip time of 2:18:30. It was a great race with perfect weather. Song of the day was Dr. Tar and Professor Feather by The Alan Parson's Project.

I want to thank everyone who supported me in this preparing for this race and, especially Arne, Dieter and Harvey who were here with me for the big day.

Further pictures and other information to follow on this site once I get to Africa.

All the best,

Paul

It is all coming together...

Hi everyone

Today I went for my last pre-race run. Completed 7.5 km with a walk adjusted pace of 6:15 which is just fine. Probably a bit quicker than I want as I was a bit tired. That is 16.5 km in less than 24 hours so it represents a considerable effort. I will be resting between now and run day.

Today's song of the day was Mrs Brown you've got a Lovely Daughter by Herman's Hermits.

I am still stuggling with jet lag - last night was fine but tonight is a bit of a challenge. Oh well, tomorrow night is the sleep critical time. My run starts at noon, local time, on Saturday. My bib number, if you want to track the run and are up early back in Canada, is 4060. You should be able to track me with the bib number via the event site: http://www.praguemarathon.com/en.

Harvey and Dieter arrived today and so all pieces are now in place for Saturday. Below is a picture of the four of us after me picking up my bib.

And a few minutes earlier - here I was as my final registration was completed.

So there we are - all set up and ready to go!

Talk to you soon!

Paul

Cobblestones are, apparently, not an issue

Hi all,

Well, last year, cobblestones were an ankle issue last year and this year, in January, I did hurt my left ankle so I am somewhat nervous. In any case, today's 9 km run through Prague went well and while I was aware of the road conditions, they didn't hurt too much.

The run, which occured around mid-day, local time, was pleasent with partially cloudy weather, mild winds and a temperature of 6C. Aside from crowding on the streets slowing me down a bit - it was a great run. Looking very much forward to Saturday's 1/2!

Song of the day was Time Warp from the Rocky Horror Picture Show Broadway soundtrack.

Tomorrow, Harvey and Dieter arrive!

Paul

And so, for the second year in a row, it begins again...

Hey gang - back in Prague and jetlagged as hell!

Got here after a pretty good flight, no business class upgrade but good nonetheless. The weather here is slightly cool (low single digits) and rainy but certainly acceptable for what is coming down the pipe.
My friend Arne arrived this afternoon and we have toured around a bit. Here is a shot of the two of us having dinner just a few hours ago at my favorite Prague Restaraunt/Jazz Club.




















Arne, is a recent edition to the "Team Mackin" Prague group but appears, as you can see from the photo, delighted to be here. We spent the evening consuming dead pig and enjoying some of the finer liquid products of the Czech Republic - and mighty fine they are.

Well, tomorrow is dedicated to recovering from jet lag. I may attempt a short run or may defer it to Wednesday, my focus is about resting up for Saturday at this point.

At the very minimal tomorrow, there will be some touring around the city for the purposes of getting some good photographs for both Arne and my portfolios (Arne also being a photographer - a far better one than me).

I will update this blog again soon. Stay cool and think of me, here, stuggling, stuggling with dreaded jet lag...

Paul

Sitting in the Maple Leaf Lounge, waiting....

Well, I am on my way to the my second annual Prague 1/2 Marathon! Sitting here in the Maple Leaf Lounge waiting to see if I get a business class upgrade (I really hope I do - long flights are hard on the legs in the back of the aircraft).

Feel good, motivated and well ready to run the event next Saturday. Then I am off to Nigeria so my training will be curtailed while there but I get back into another couple of runs once I am back.

As to this blog? I will wind it up again for the year a day or two after the Prague 1/2 and migrate over to my Reykjavik site - more details to follow.

Blog you all again from Prague in very short order.

Paul

1 week to go and 25 km more under my belt...

Hi everyone,

Completed a 25 km LSD today - that is 16 miles in the retarded jargon of our cousin's to the south (noboy else uses it anymore). It was a tough run but fun. The last two km were hell, but they always are. The good news is that I can do 10 or 11 and 1's for a half marathon distance, something that will stand me in good stead next week in Prague.

I fly out tomorrow evening, with a brief stopover in Frankfurt, and should arrive at my hotel at approximately 10:00 AM CET. The first of the Mackin Prague 1/2 Marathon Cheering Committee arrives around noon. It should be a good time and please expect daily updates, pretty much, on this blog.

Today's song of the day was Bryan Ferry's delicious cover of The Time's, They are a Changin'.

Be Cool!

Paul

Week off but better for it...

Hi there,

Took a week off running due to a sore knee after two flights with limited leg-room. My sports masseuse, Vivian, did a great job yesterday so today I was able to spend an hour doing body weight circuits followed by a 9 km tempo run. It all went well and the tempo run was a solid performance. I am actually quite pleased, even though I am slightly, very slightly, behind in my marathon training.

I leave for Prague on Sunday - short listed for a business class upgrade, one shall see. I have my hotel booked. My friends are meeting me and I have a sports massage booked in Prague on Wednesday and am trying to get one booked for Sunday as well.

I will try to update this blog once or twice before I fly so stay tuned. We are aiming for a new personal best here which would include a chip time of less than 2:15. Keep the faith!

Song of the day - Freedom - by the Alan Parson's Project.

Blog you again soon!

Paul

Speed Training!

Hi there

Another bout of speed training on the treadmill up here in Yellowknife tonight. I completed 11.3 km on the treadmill in 4 x 1.6 km fast sections followed by 0.8 km walks, bounded by 0.8 km warmup and cooldown runs. My fast run pace was between 5:08 and 5:41 - boy, I am starting to get reasonably quick at this.

Song of the day Cinderella Man by Rush.

Got to go - Keith Olberman is on!

Paul

A hot time on the old treadmill tonight!!!

Hi gang,

It is in the low -20's here and as such running outdoors is just a non-starter. As a result, tonight, here at the Anderson Thompson Tower in Yellowknife, your humble narrator decided to do a 7 km run on the treadmill tonight and completed it at a high tempo run speed with a pace of 5:47 minutes per km.

A good time was had by all!

Song of the day was Lazy by Deep Purple. There are now 17 days to the Prague 1/2 Marathon! I can just taste the Pilsner, err, I mean, I can just feel the urge to run bubbling forth like froth on a cold glass of, umm, sparkling water (with liberal barley and hops added for tradition sake, of course)!

Update you all again soon!

Paul

Two runs to report about...

Hi there,

I managed to get 6.2 km in on a lunch run Friday starting and ending at my office. This was a tempo run and it went very well. The song of the day was The Devil Went Down to Georgia by Charlie Daniels. Great song, even if I can't figure out why he would go to Georgia and why he has this bizarre fixation on betting and souls. Actually, if you read Job in the old testament, it is Yahweh who is far more interested in wagering and far more sadistic about how he does it. Oh well, never mind me - the tired old atheist. Still, Daniels and his fans seem to think this thing is plausible enough such that the Devil went down twice and took on the same kid again. The Devil seems pretty dense for the number two in the universe... Hmmmm....

Today, I began, in earnest, training for the Reykjavik Marathon and so my distance was 23.4 km in a reasonable LSD time. Song of the day was Crossroads by Eric Clapton and I have two reasons for selecting that song:

1. I am at the crossroads between training for the 1/2 Marathon and training for the Marathon
2. In my wildest dreams I will make running look as easy as Eric does playing Guitar - not likely, but then again, if a 50 year old fat guy can do this, it has to be easier than it seems

Blog you all again soon.

Paul

Back at it!

After taking Monday off to relax after the Chilly, yesterday completed the "900 reps from hell" with Andy and today began running again.

Today was a 4.1 km run with the Newmarket Running club which I completed with a tempo pace of 6:08.

Song of the day: Van Morrison Into the Mystic.

Blog at you again soon!

One down and a whole bunch more to go...

Hi everyone,

Completed the Chilly 1/2 Marathon yesterday - surrounded by my friends from the Running Room clinic and supported by my sons, James and Andrew Mackin, Barb Trott, Rob Treumann and Al Grossi. I have had friends come and support me at almost all races in which I have engaged since last spring and, you know, it makes a huge difference. Thanks !

Race details: 21.1 km with a chip time of 2:18:52 and a start to finish time of 2:19:15. This makes it my personal best for a 1/2 Marathon beating out my 2:22:20 start to finish time for the 1998 Toronto Half Marathon. I am very pleased. The race course was very flat and the weather was sunny and cool - just about right for running.

The song of the day, appropriately enough, was Run Like Hell by Pink Floyd from The Wall.

Now for some pictures from the run and from tonight's 1/2 Marathon Clinic.

This photo was taken of my running friend Stephanie and I before the race. Stephanie finished as well on an injured knee, no less, her first half marathon.

This is me, pretty wiped out, but wearing my medal and feeling good, after the run.

This is my running clinic colleague, Francois, and I at this evenings celebratory party

Finally those of our clinic who came to the party this evening! Thanks for making the last four months of hard work a lot of fun, gang!

Last run before Sunday.

Hi there,

Completed a 10 km "race pace - 10:1" run today. In theory this should be how I run on Sunday for the full 21.1 km, in reality, I did it too fast and as a result was tired at the end, but completed it with a pace of 5:38 per km. I probably needed to be about 50 seconds per km slower - still, I am not anticipating huge issues finishing the run on Sunday.

Well, today's song of the day was I Believe by Triumvirat. I completed 113 km this month and all is well with the universe.

Paul

What rhymes with Paper and starts with a "T"?

Hi folks,

Well immersed in my taper now. Ran 6 km with a slow 10 and 1 pace on Sunday and then a further 6 km on the treadmill today with a race pace, at 10 and 1, of 5:59. Not bad. There are now four days to the Chilly Half Marathon.

Today's song of the day was Golden Years by David Bowie.

Blog you again soon!

Paul

I can smell a taper coming...

Hi there,

Andy was over on Thursday for a good solid leg workout. Large numbers of Squats and Dead Lifts, a smattering of Lateral Pulldowns, Bench Presses and Planks. It was just fine and a good time was had by Andy - me, well, I suffered with as much dignity as I could.

Today was a very nice morning for a run, about -3C, we did 6 km at "race pace" which is about 6:12 minutes/km for me. With eight days to go until the Chilly, I now go into what is called a Taper which means that I run a bit less this week and rest up. Sunday next is the big day...

Today's song of the day, Highway Star by Deep Purple was exactly right in terms of pace and it made me think of my old friend Les Horvath who introduced me to Deep Purple approximately 30 years ago.

One more interesting tidbit, some time ago a friend pointed out to me an article in the National Post called 99 Reasons to Run. I think that I will quote one or the other of them from time to time. The full list can be found in the Feburary 7th Post. Today's reason:

99 - Buster Martin, a cigarette-smoking, beer-drinking night owl, runs three days a week. He's 101 years old.

Blog you again soon!

Paul

I just flew in from New York and, boy, are my arms tired....

Hi everyone

It has been a fun couple of days. I went down to New York and did the Museum, Art Gallery, Restaurant thing. A good time was had by all. While I was there, however, I completed a 5 km run on a treadmill in the gym at the Waldorf Astoria, followed by a 20 km run, in Central Park, mostly around the Jacqueline Kennedy Onassis reservoir. Very cool. Tonight, I did 10 km of speed drills closer to home here in Markham.

OK - seem to be ready for the Chilly. We have 12 days to go and I am feeling pretty comfortable with my ability to pull this initial 1/2 marathon off. Nothing is certain of course, my ankle is still causing me trouble and my Plantar Fasciitis is a bit problematic, still, I will work through it.

Song of the day for Sunday - New York icon Lou Reed's cover of Kurt Weill's September Song.

Be Cool - the song of the day certainly is.

Paul

Speed Training!

Last night completed some speed training - that would be 3 sets of 1.6 km fast run (pace of approximately 5:50 per km) followed each by a set of walking 480 m. My pace was good and all was well in the world. Trained on the indoor track at the YMCA in Markham and was very pleased by the facility.

No song of the day - forgot my iPod.

Will update you on my weekend running events as they happen. T-minus 17 days and county to the Chilly!

Paul

Tuesdays are evil!

Hi everyone,

Double Whammy Tuesdays! I had a workout with my friend Andy, we now of the circuit from hell up to 45 reps. That is as follows:

3 sets of:

• 45 Squats with a 65lb barbell
• 45 Lateral Pulldowns with 65 lbs
• 45 Incline Dumbell Press with 25 lb dumbells
• 45 Hip lifts on a Swiss Ball
• 45 Seated Dumbell presses with 15 lb dumbells
• 45 Crunches

That is a total of 810 seperate reps and, in a addition to being boring, it is a very tough workout.

Anyway, after that was all done, I prepared for my evening run with the 1/2 Marathon Clinic to which I belong. We completed a 7.5 km run in Markham with a decent steady run pace of 6:17. The song of the day was the amazing cover of Every Breathe you Take by UB40.

Update you all again soon - the Chilly 18 days away!

Paul

18 km completed!

Hi everyone,

I completed the 18 km run last night to the cheers of adoring crowds!

Hmmm.... Don't believe me, huh? Well, the crowds weren't exactly either adoring or in fact there but I did complete the 17.95 km laid out by the running room program. I am now confident that I can complete the Chilly 1/2 Marathon and, 3 week and 6 days later, the Prague 1/2.

Good. Next weekend I will be in Manhattan and so will do my running based on a route I will create starting from my hotel. Stay tuned.

Song of the day - Running Down a Dream by Tom Petty and the Heartbreakers. Weighed in at 112.4 kg, still trending downward and my post run blood pressure was 121/70.

Be cool!

Paul

Ankle update and preliminary training plan

Hi there everyone,

I just wanted to update you all on my ankle. I went for a sports massage this evening and the results were pretty positive. Vivian, the lady who did the work on my leg was very helpful and she suggested an Epsom salts bath afterward - tried it and feel pretty good. Sunday, I am going to attempt an 18 km run with my Running Clinic. This will push my boundaries as I haven't attempted this distance before and am coming back after a week off including two long runs. Stay tuned.

When I was at my clinic yesterday, met an instructor named Ray who suggested that if you are training for a big race or series of them, that you use other races to help your training. With that in mind, here is what I have scheduled so far:

• March 1st - Chilly 1/2
• March 28th - Prague 1/2
• April 22nd - Hartwell 1/2
• May 24th - Ottawa 1/2
• June 7th - Blenhiem 1/2
• July 1st - Whitby 5 miler
• July 19th - Acura 10 miler
• July 26th - Whitby 1/2

As to Iceland, well, ladies and gentlemen, be afraid 'cause I know that I am! It is booked! I am officially enrolled in the Glitnir Reykjavik Marathon (www.marathon.is). Suddenly is is all starting to seem pretty real.

I plan some follow up runs in September as well and then I will declare that the "Season is over".

As to how I plan to do all of this, well, I am working that out as we speak. Stay tuned, space cadets, stay tuned...

Paul

Some good news!

Hi everyone,

Well, with 26 days left until the Chilly and 54 days left to Prague, seem to have the all clear for running. Completed a 7 km steady run tonight with my running room clinic and am going to attempt and 18 km LSD this Sunday, weather and ankle permitting.

Today's song of the day was Duel by the German band, Propoganda. I actually found the video for it on YouTube and am glad to share it with you.

Stay tuned for more running stuff.

Paul

Some more serious running!

Hi everyone,

Managed to step up the pace a bit today. A six km "jaunt" on the treadmill which was 2/3 running. I am pleased. I am still not sure what the impact of this will be on my training, particularly Burlington. I suspect Prague will be ok - I am counting on it, just received confirmation that my race fees had been paid today. Burlington. Hmmm. It all comes down to what I can do to get to the 18 km run point at least one week before - 19 km would be better. Stay tuned, I am seeing my Physician in the morning, my trainer at noon, my running trainers later in the evening and a massage therapist later in the week. I will move forward based on their collected advice and the limited experience that I have already gained in working through injuries for race training.

Today's song of the day, and take the fact that I am reporting one as a good sign, I do, was The Wreck of the Edmund Fitzgerald by, the one and only Nash The Slash. Way to go Nash!

Blog you soon!

Paul

An unfortunate development...

Hi everyone,

Badly twisted my ankle on some ice last Saturday and have spent the past week resting it up. Am seeing my doctor this week about it - nothing broken but it was badly swollen and quite bruised. Yesterday and today, however, I managed some treadmill work - 2 km walking yesterday, 4.4 km walk/run today (25% of the distance was running).

I will keep you abreast of my plans for recovery over the next few days.

Be cool!

Paul

An interesting leg day...

Hi gang,

Only 65 days until Prague (and 38 days until the Chilly).

When I came home last night I was feeling just a bit under the weather, coughing a bit, feeling tired. In addition to that, between getting my sons ready for dinner and ensuring they both got to their evening activities and managed to complete their homework, well, I didn't really have 90 minutes to spare to get my evening of hill runs completed. Not to worry, thought I! I will do them Thursday morning.

So, Thursday morning, get out of bed and down to the treadmill I go. Seven hills, 9.8 km - well, that is a bit of work, let me tell you. Then, of course, four hours later, Andy shows up for our absolute favorite "heavy leg day". Dead lifts up to 225 lbs, Squats up to 235 lbs, bench press, seated row and the ever popular plank (some twisted, evil variations to be sure).

Its a good thing that I am not running for a couple of days!

OK, so, song of the day? Some great guitar tunes flowing this morning but I have to give it to Purple Haze by the immortal Jimmy Hendrix. This morning's blood pressure, which I measure daily but will try to remember to report weekly, 115/77 - not bad for an old guy.

Blog to you soon!

Paul

Tuesdays - good lord, why am I doing this?

Hi everyone,

As per is my usual ritual on Tuesday, Andy dropped by for an hour of abuse and I had a clinic at the Running Room last night.

So. Andy. Same ritual as the past few weeks but this time 40 reps as opposed to 30 and 35. A total of 720 reps over the 3 sets of 6 excercises. Argh! Later at the running room we learned a bit about Yoga and then completed a 6km run. By the way, Yoga - not for me.

Song of the day? Symphonic Slam's Time Run's Short.

Blog you soon!

Paul

Sunday long run

Hi everyone,

We had a fair bit of snow here yesterday and today so road conditions were poor. As a result I decided to do my scheduled 12 km run on the treadmill - as I have said in the past, neither as effective, nor as much fun, as a road run but one makes do. Yesterday it was too cold and so my newly added regular Saturday run also was stationary.

So here are the results:

• Saturday 4 km run - song of the day Would I lie to you? by the Eurythmics
• Sunday 12.1 km run - song of the day Won't get fooled again by the Who

My weight continues in the right direction with my further loss of an additional 0.7 kg this week.

Blog you again soon!

Paul

The things I do just so I can update this silly blog!

Hi everyone,



Andy just left and it was "heavy leg day" - as the following, rather poor quality picture will ascertain.



Started off with dead lifts running from 135 to 155 to 185 and then on to 200 lbs. Nice! Then onto squats culminating with 3 sets of 6 at 225 lbs, that is just over 100kg for the imperially challenged readers out there! I love squats!



After that was a fair bit of core work - less important but Prague and Reykjavik beckon.



Blog you all again soon!



Paul

Hills, damn you, Hills...

Well

Not being a complete idiot, I resumed my hill running tonight but did it on a treadmill. The windchill adjusted temperature around here is about -25C and that is just not something I want to face. So, tonight's run was in shorts and a t-shirt in the comfort of my basement.

I ran 2 km at an incline of 1.5%, with a slower speed of 8 km per hour. I then ran 5 "hills" each of 400m with a 7% incline. My walk "down" was basically a 5 km per hour stroll with the treadmill flat for 275 m then 125 m of my original run rate followed by the next "hill".

I then ran at a faster pace for another 2km. All told, I completed just over 8 km - not bad. Very tiring and my legs are sore but, not bad.

Song of the day Everyone Needs Somebody to Love by the Blues Brothers.

Be cool, baby, it's cold outside.

Paul

Cold running and hot workouts!

Hi gang,

Worked out with Andy again today and then ran tonight. The circuit that Andy and I started last week at 30 reps is now up to 35 for a total of 630 reps over the three sets. Here is the breakdown again - 3 Sets of:

• 35 x squats with 95 lbs
• 35 lateral pulldowns with 65lbs
• 35 x inclined dumbell press with 25lbs
• 35 hip lifts
• 35 x seated dumbell press with 15lbs
• 35 crunches

It is horrid. No two ways about it.

Tonight's run followed a lecture on Triathlons. Hmmmm. Sounds like something for 2010. The run was the usual 6km steady run, completed with a pace of 6:30 min/km. It was cold at -14 with wind chill down to -20C, and the roads were less than ideal but it was a nice run.

Song of the day Fairy Fellers Master Stroke by Queen.

Blog you again soon!

Paul

16 km LSD

Hi everyone,

Feeling a lot better about the old running world today. Good thing, too, only 49 days until the Chilly 1/2 Marathon and 76 days to Prague. Pulled off a 16 km LSD with my group at the running room - sure was a nice morning for it. A bit cold at -14 but as the sun came up it got warmer and it was certainly sunny. Road conditions were ok - a bit more plowing would have helped. My time was just over 1:50 and my pace was 6:57 (mostly due to road conditions)

Song of the day by New Zealand band Split Enz: I Got You. Great song, great band.

OK. So, a list of the races for which I am presently signed up:

March 1 - Chilly 1/2 Marathon
March 28 - Prague 1/2 Marathon
April 22 - Aurora 1/2 Marathon
May 24 - Ottawa 1/2 Marathon

I will be signing up for Reykjavik before months ends. Blog with you soon!

Paul

Ah, snow....

Hi there,

Went for a run yesterday and really stuggled. It was snowing heavily, the roads were poor and we were trying to do hills. Now I had missed a number of hill runs due to travel and the holidays so I was behind and I knew I would not be able to complete the 7 hills scheduled for this week but it was all I could do to complete 2 1/2. It was really difficult. End of story, I completed another 7 km but my time was poor - 8 minutes per km. I hate running in snow.

Song of the day: Burning Down the House by the Talking Heads

Today worked out with Andy. Squats. I love Squats! Started off with Dead Lifts - 3 sets of 8 with a 135 lb barbell. Followed by, you guessed it, Squats!

8 x 185 lbs
8 x 205 lbs
3 x 5 x 225 lbs

Followed by a significant amount of core work! A good workout. Feeling much better today than I did yesterday and ready to tackle my next run.

See you soon,

Paul

Busy day...

Hi there

Andy came by for a workout at lunchtime today. We did a simple circuit, 3 times:

30 x squats with 115 lb barbell
30 x lateral pulldowns with 65 lbs
30 x incline dumbell press with 30 lbs
30 x crunches
30 x hip lifts
30 x seated dumbell press with 25 lbs

The second set of this was horrid - the third far worse. Thanks Andy.

Tonight was a 6 km Steady Run with the Running Room. My time was 37 minutes, 47 seconds - pace of 6:22. Nice.

Song of the day Queen's Fat Bottom Girls.

Later!

15 km LSD

Hi gang,

Was supposed to do a 16 km LSD this morning but due to some route management problems (we got lost) ended up doing only 15km in a time of 1:42:11 (an average, walk adjusted pace of 6:42) - not bad for an LSD. I have seven weeks until the Chilly Half and intend to be able to run that one at a good pace so I would say the training is going well.

Today's song of the day was Life is a Highway by Canadian Tom Cochrane - a good tune for a long run.

Be cool - back at you in short order.

Paul

Happy New Year

Hi everyone,

After my 14 km run last week I took it easy on running as I am fighting a cold and wanted to be well enough to run the Resolution Run this morning which I did. Attached is a photo of me taken at the event.

It was a 5.2 km run with a good time of 32:15 - not bad. Song of the day was Hermin's Hermet Henery the Eighth.

I also spent a bit of time under a barbell with Andy Laird on both Monday and Wednesday this week. Some serious weight work is going to be clearly part of my future - only 87 days until Prague.

Back with you soon.

Paul