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
Thursday, February 26, 2009
Wednesday, February 25, 2009
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
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
Saturday, February 21, 2009
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
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
Tuesday, February 17, 2009
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
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
Thursday, February 12, 2009
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
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
Wednesday, February 11, 2009
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:
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
Monday, February 9, 2009
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
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
Wednesday, February 4, 2009
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:
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
Tuesday, February 3, 2009
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
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
Monday, February 2, 2009
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
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
Sunday, February 1, 2009
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
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
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