Stretching it

I went to a 45-minute deep stretch class this afternoon to work out some really tense muscles, a combination of bad posture at work and all this running. I'll treat myself to a massage soon, but in the meantime, a good stretch class will do. I haven't been stretching enough before and after, so I figured this class could remind me of what I should be doing. And it would also help me justify that gym membership that's been rather underused since this training program began. It was a goooooooooooood stretch, and less stressful than yoga, which is kind of an oxymoronic statement.

Biked home, had a bowl of cereal. Then thought about the 4mi I was supposed to tackle. Mapped out a route. Left. First mile was a little bit difficult. All these stretched out muscles just wanted to relax, to be sitting on the couch watching the MTV awards or something equally mindless. The second mile was a little easier. Then miles 3 and 4 just flew by. I hit Mile 4 just as I got to the pizza joint; ordered a large pepperoni pie. And to pass the time, I ran another 1.25mi. How's that for stretching it?

Coax me

I wasn't feeling it today. There was a whole lot of internal debate going on before I even laced up my shoes. A lot of negotiations, making excuses, battling negative thoughts. I was skedded for 8 miles today. Crap.

There was no way I was getting out of bed this morning for that distance before work, not after what I ate yesterday -- a lesson on how not to fuel your body -- but at least I still did the cross-train commuting to work thing. I ain't quick enough to run 8mi during a lunch hour. So that left me with the after-work option.

I got home at 6 and I was, by now, in even less of a mood to go. I had to really coax myself to change into running gear.

You can push the 8mi to tomorrow, I said.
Your calves, despite all that stretching, still feel tight, so maybe you shouldn't go at all, I told myself.
You are too tired.
You should do just 3mi, maybe less.
Maybe you should put your shoes on. That'll help.
You're hungry.

I can be my own worst enemy if I let myself. But at least I got out the door. The thought of barbequed meat that would be waiting for me post-run helped. But all those negative thoughts were starting to overwhelm. I felt out of sync, my legs weren't moving right. Eventually an awkward rhythm started to develop. I was also too obsessed with the Garmin today, looking every few steps and not liking the pace of progress, and wondering if time has actually slowed just for me today.
I found myself on a good downhill stretch and boom ... ran into the Sunday 10K group.

There was some instant recognition and I asked them where they were going, how far? Of course, the answer had to be HILL TRAINING. Argh. But I went with them. Because at this point, I still needed to find the desire to get 5 more miles in. I really needed them today. To kick my butt since I wasn't going to be doing it myself.

Funny enough, my negative thoughts seemed to melt away with this group. I honestly don't think this could've happened with the previous group I sort of belonged to. Or is it maybe I've gained some self-confidence in recent weeks? Well, we did 4x800m hills. I didn't complain once, did not stop for a single moment til it was over, even though chest was heaving. High fives were exchanged, many encouraging words called out.

We made our way back towards HQ, but I split off from the group part way to head home. It was a long road today, literally and figuratively. By the time I got home, I had completed 7.4mi. Close enough.

EXcuses

Tiny donuts dusted with cinnamon, a Montreal smoked meat sandwich, a steamie (as it is known in Quebec, but more commonly known as a hot dog everywhere else), ice cream waffle sandwich, schwarma, gyros pita, caramel popcorn, and iced tea. All of this consumed during an 8-hour day spent hanging with KidSis at the Canadian National Exhibition (the CNE, but more commonly known as the Ex). I begged off work ("Bosslady, I need a day off this week. I don't care which. You pick" ... which is how it came to pass that I spent a day at the Ex, which for me, is the sure signal that summer is drawing to a close ... it lands in Toronto about three weeks before the school year begins. I've gone every year for as long as I can remember. Tradition, nostalgia, something like that, keeps me going back, I guess. Or is it the food building?


Among the activities du jour, KidSis and I saw a circus act, bought a couple of sketchbooks, drew self-portraits for some local art project, looked for deals in the warehouse sales but came up empty, played a couple of midway games, and refused to risk our lives on any of the rides (yes, I have a thing about a rollercoaster that can be put together in a day with nothing but a monkey wrench and a screw driver!!)Generally, it was an expensive day, but you don't ever put a price on time spent with family, particularly a KidSis who asked to hang out -- am I the cooler older sister? -- so who am I to refuse such a request since we practically never have a chance to do so ... often enough.



Just as we were ready to leave, take our slothful, weary selves home, we bumped into Yumke, and Fitzy, another buddy from university days. Fitzy had already lost about $20 playing a shooting game, and proceeded to lose at least $8 more in the 20 minutes we hung out. Yumke said he was just there for the food. I guess I was too, based on that list. KidSis and I shared every item. Would you believe I was still hungry as I was driving home. I actually thought a cheeseburger from McD's would've been the crowning dietary achievement of the day, but I drove right past the golden arches and had a bowl of Cheerios instead. Definitely not as satisfying as a small order of perfect french fries would have been.

And no, I didn't run today. I probably could have this morning, but decided sleeping in was way more fun -- sleepover with KidSis! -- and frankly, I just didn't feel like it when I woke up.(But I swear I must have walked at least the 4mi I was scheduled to run. And then some).

Returned

I don't own the Asics Gel Evolutions anymore. Took them back to the store. No questions asked. My kind of return policy... though I felt a little bit bad because I gave them back to the same guy that sold them to me, who spent so much time with me to find me what was not the right pair. He had my favored 856s, the last pair in my size, but that particular pair had felt odd on my feet. Maybe they weren't the right width.

I briefly thought about trading in the Asics for another pair of my current New Balance 1222s, but think I'll go to the NB store, instead, and see what else is on offer. I see they have my 856s available online.

UFC: Ultimate Fifteen (mile) Circuit

Okay, I admit it. I just finished watching the Ultimate Fighting Championship 62, taped from last night pay-per-view. I was supposed to watch this last night, but I was a superbad date as I fell asleep before the opening credits were finished. It was 10pm, I had a bellyful of rotini primavera and I had 15 miles waiting the next day ... I probably had no fighting chance of staying awake!

So I woke up this morning, not exactly raring to go, but ready. It was very overcast, and humid -- the most humid it's been in weeks, it seems. The rain overnight hadn't helped. And it looked like it would start again soon. Packed two gels, a water, and a bus ticket (always) in the fuel belt, then strapped the Garmin to my wrist and opted to leave the iPod at home today (wouldn't want to get that waterlogged).

I left at 7:30, and ran for 54 minutes, covering 4.5mi before meeting the running group. The group was doing 10K today, so that worked with my plan as it did last week. I did this portion of today's run at a much slower pace, almost a minute per mile slower -- I wasn't fast enough to keep up with the lead pack, but I was a little bit too fast (!) for the back of the pack. No midpaced people today. So I slowed down, because what's the point of running with a group if you run the preset course by yourself?

What this meant was that when I parted ways with the group afterwards, I had lots more energy left for the 4.5mi I needed to finish the task. So, I decided to try out the "virtual partner" function on the Garmin. I set the distance to 5mi. And the time at 12:30/mi, which is probably a little bit slower than I do on average, but something I thought I could hold for the whole distance. I raced the little virtual dude across the beach, then home. I miscalculated the distance home, and had to run a little bit more. I was very happy to see the end of the run. Because the screen flashed "Success!"

And it wasn't so bad to run a little bit extra around my neighborhood. Because I ended up at Tim Hortons. The reward: a medium coffee with milk and a chocolate dipped donut. I don't even feel exhausted.

Total distance today: 15.21mi/24.48K.
Time: 3:17:10.
Calories burned: 1407. So that's a no-guilt donut, thanks.

Weekly tally (for weeks 9, 10): 20.31mi + 27.21mi = 47.52
Training-to-date: 258.97mi/416.77K

A Friday Four

My new New Balance 1222s are fabulous. Maybe I won't have to lament my NB 856s anymore. I think the new shoes were a huge part of the excellent run I had on Wednesday. So to make sure that was no accident, I took them out again today (it should have been a rest day, but it turned into a make-up 4mi since I skipped it last night in favor of having pizza). I used the treadmill instead of going outside, looked like rain was coming, and even though I typically don't like to do more than 3mi on the treadmill. But I felt good during the whole thing, running a nice comfortable clip and increasing speed every mile. I think I may have been mesmerized by my own ponytail. That sounds so stupid, but seriously, I was absolutely transfixed by the way it bounced, swished side to side.

Each mile in tribute

So after my big goalsetting post from Sunday, I followed that up with keeping my running shoes in the closet. I had to. The past couple days have been for family, not for self.

HK Grandpa passed away on Sunday after 89 years on this planet. Geography kept us thousands of miles apart, and I wish I could say that shouldn't have mattered since we live in the age of the Internet, telephones, the written word, photographs, all available vehicles to be able to keep in touch. But the truth is that I didn't know him very well. I saw him only a handful of times in my life -- the last time in July 2004 during my trip to Asia. I talked with him just once over the past couple of weeks, when he was released from the hospital for the second or third time in as many months. I somehow dug deep enough, strung together enough Chinese words to ask him to get well, be well, and to have tea with my mother. I'm ashamed that my conversational Cantonese isn't good enough to have been able to better communicate when there were opportunities for exchanges. He had a strange sense of humor, and I remember his toothless smile, but it seemed he would never smile in a photograph. I guess he might have been embarrassed about his teeth.

I thought about him a lot during my run today. I tried to remember him best I could, but some of the memories are fuzzy...perhaps not exactly accurate, maybe embellished, but mostly very real. I thought about the time he took me to the market and we bought a live chicken, which would later be a featured dish at dinner. I thought about how he liked to go to the local dim sum shop, order a bamboo steamer of BBQ pork buns and something else, and read the paper for hours. I thought about the times when we'd go to the courtyard by his apartment and he'd tell all his friends that were playing Chinese chess that his grandkids from Canada were visiting. I thought about the welcome dinner in 2004 when I stayed with him during my visit. He ordered some kind of baby bird -- it might have been duck I don't quite remember -- just for me. And I ate it on top of the ridiculously large, but very yummy, seafood feast. I thought about how I wish I could go to his funeral, pay my respects, but it's next to impossible right now. Even my mom can't, but she was just there. I'm so glad, relieved even, that she got to spend time with her father because she hadn't much since she moved to Canada some 30 years ago, leaving her whole family behind.

I ran 8 miles today, each mile in tribute for each decade of his life. I should have ran closer to 9 then -- I wanted to -- but I ran out of time, and was actually just scheduled for 7. Anyways, I don't know what it was but I was in some kind of zone during my 90 minute outing. I didn't adhere to my regular 10/1 ratio of minutes of running/walking. I ran straight through most of it, feeling stronger by the step. No gels. No water. Barely looked at Garmin, and my iPod was off for 85 percent of the run. It was just me and HK Grandpa today.

Milestones galore

Milestone One: So this is the halfway point of the 18-week program. I can't believe I'm here, that I've come this far; that I am still standing, and even more astonishing to some degree -- that I am still interested in doing this.

Milestone Two: I woke up this morning and I just really wanted a running buddy for the 10mi I was scheduled to do. It's a distance I've handled by myself before, but I just craved company today. So I made a decision. I've been feeling pretty good about my progress since I quit the group running thing exactly a month ago. Today I would test whether I could rejoin a group.

I went to a different group than the one from a month ago, one closer to my new house rather than the one downtown. I was a little apprehensive, mostly because my area seems to have a lot of runners... the kind who when not running alone are running with babystrollers and/or dogs. It's that kind of neighborhood where it seems like membership requires babies and dogs. I have neither. But I do run, and a lot of these people are out there running and it looks like it's for the pure enjoyment of it. Not competitively. And that's the kind of group I have been longing for. I can actually see myself going back.

I also went to the group with a plan. I would specifically choose to run with the 10K group rather than the marathoners. Partly to hedge my bets in case I really didn't like group running. The marathon group was also going further than what I needed to do (29K/18mi) today, so I thought the 10K group plan meshed well with my own agenda du jour -- which was to run a mixed 10miles. It was 3miles to and from the store from home. Add 10K with the group. Do 2mi by myself. That would add up.

The group run was one of the easiest runs I've done in a long while, even with the giant hill in the middle of the run. I started with Barb, but she was a bit too fast for me. So I hung back a bit and ran with Nicholas. I was even able to have a conversation with him without difficulty throughout the run -- and eventually found out he knows one of my neighbors. Small world.

By the end of the group run, I wished they would be running the rest of my miles with me. But I kept going, doing a loop around the boardwalk at the beach before heading uphill home. Total time running today: 2:18:56. Distance covered: 10.61 mi.

3. Milestone Three: This is my 100th post. So, I took the occassion to look back, before looking forward. I gave myself a High Five when I was nearly finished the first third of this program and set out five goals. I've hit them all, so here's the next five I'll concentrate on.

i) Reintegrate group running. Running solo has been good for my soul, overall, but frankly, I'm running into some uncharted territory soon and may need the social backup on this. Upcoming weeks feature some L-O-N-G distances, testing not just my legs, but my will. Today's experience opened the door to handling these distances with a little bit of help. I'm not sure if I'll make the full jump to run with the marathon group, but a little bit of company certainly whittles away some of those miles with some ease.

ii) Diet. I have seen the registered dietician and now have a roadmap to eat well for both training and health purposes. I will stay on course.

iii) Gear. Now is the time to think about what I want to wear on race day. Shorts or capris? Sleeves, no sleeves, t-shirt? Hat? The right socks. I am still seeking the pair of shoes I will wear on race day. I will find them.

iv) Consistency. I've skipped a few days here and there, but never a long run. Let's keep it that way. What I need to do is to get better at not missing too many runs on consecutive days; all that requires is a little bit of advance planning.

v) Perserverance. Each step means I'm closer to crossing the finish line.

A midsummer night's run

Over hill, over dale,
Thorough bush, thorough brier,
Over park, over pale,
Thorough flood, thorough fire,
I do wander everywhere.
-- William Shakespeare, "A Midsummer Night's Dream"

I had thought about it long and hard for weeks. In the end, I did not sign up for the cool-sounding 30K race in the dark, despite some gentle prodding from Frankie. Partly it was because I balked at the price -- it was C$69 by the time I convinced myself that maybe I want to do this race. Then there was the 15K relay option that was the more palatable option for me and a friend. But then we both couldn't really stomach the entry fee, which had now risen to C$79 and it was same fee for half the race, nor did we want to give up a Saturday night (but really, who are we kidding.. I haven't really done anything supersilly on a night before a long run in months, it seems ... hello, I'm blogging at 10PM, after a 2.2 mi effort brought on by guilt that I haven't run since Blister Wednesday)

But the bottom line is that I thought a 30K race at this point was too much of a jump in mileage progression (nevermind that it's a precious stepback week) from last week. I'm trying to stay injury-free. And I really didn't want to attempt my personal longest-distance-ever-to-date in a race situation.

Not now.

Let's save that moment for Chicago.

Can a Good Running Shoe Cost $32?

A New York Times article asked that in today's Style section. It's not a high-tech shoe by any means, and only designed for "neutral" runners, those that run 10-15 miles per week. So not me.

But it got me thinking about my own footwear. Does a more expensive shoe really help? I just spent about C$350 on two pairs of shoes in the past week. Both pairs each cost modestly more (about C$50 apiece) than my recently retired, and favored, New Balance 856s. (Yes, I am still lamenting and whining about this loss). I have yet to try out the new New Balance 1222, but the other pair, the Asics, gave me a very bubbly blister on one toe, and the next toe bled. So those are probably going back to the store. Unless new socks is the answer.
Do your feet learn to love a shoe? Or should your foot fall in love with the shoe instantly? Relationships are a funny thing.

Maybe the store can find me a new pair of my beloveds.

Midweek progression... almost

I enjoyed my run to work last week, so I tried to relive the experience this morning. It's a stepback week for overall mileage but the midweek progression continues -- up 1 mile from last week. I am due for 7 miles today. My calculations indicate that I should allow myself 1.5 hours to complete that distance at a comfortable pace, including walking breaks.

Therefore if I start work at 8a.m., I should probably leave at 6:15 (one should have at least 10 minutes to clean oneself up before walking to one's cubicle). I didn't leave until 6:45, even though I got up about an hour earlier, mostly because of a stomach ache. But I ran as much as I could. I had good intentions today.

I thought I was running faster today, maybe it's the bounce of the new Asics, but Garmin said my average pace was 12:27/mile, 11 seconds slower than last week for a total running time of 55:58. (Completely unncessary sidenote: Apologies to my workmates... I still need a proper shower -- guess who's taking an early lunch to go to the gym.)

I owe myself 2.5mi. Maybe I'll take the other pair of new shoes out for a spin tonight.

New gear... 20% off

I had a 20%-off coupon at the local specialist store for runners, having participated in their Fun Run a few weeks ago. That was also the same day that I decided to quit their group runs because these did nothing for my confidence. Which is probably why I had forgotten -- repressed the memory -- of this coupon until Frankie reminded me of it today. It was expiring today.

So I went home after work -- after a nice body sculpting class and 3-mi uneventful treadmill run in the new Asics -- and dug out this soon-to-be expiring coupon. Then I went to the store and proceeded to try on 7 pairs of shoes.

The Asics I still don't love, not like my recently retired New Balance 856s. That was the perfect shoe for me. R.I.P. little shoes -- you carried me far. We had some good times together. And some bad. But mostly good. I wish New Balance still made you.

But onto the next phase. Last week I bought a pair of Asics Gel Evolution II (in white, quicksilver and periblue). This week, I added New Balance 1222 (also blue, they're the bottom pair of shoes in the photo). And for good measure, grabbed a few energy gels (going to try the GU...chocolate, and espresso lover), as well as a package of fruit punch Sport Beans.

My credit card sure took a hit this month. Pity I didn't win the weekend $42 million jackpot.

Tally recap

I'm still feeling good about yesterday's run, what a turnaround from my morning mood. My legs, however, hate me. They are feeling sore and I'm having trouble walking properly. More stretching is on the sked today, possibly a bike ride, but I'd rather go to the local food fest, where "tastes" of souvlaki, baklava, calamari, rosemary lamb pie, spring rolls, cotton candy, and short ribs can run you anywhere between $1-$5.

I haven't been keeping up with tallying my miles on a weekly basis. So, indulge me as I crunch some numbers for the past three weeks.

Weekly Tally (for Weeks 6-8): 14.43mi + 18.08mi + 24.69 = 57.2mi/92.1K
Training-to-date: 211.45mi/340.26K

Week 9 begins tomorrow, a stepback week. At this time next week, I'm officially half-way there. Wow.

Note to self

Dear Jelly,
Don't ever say you can't do something if you don't try first. Impossible is nothing. You continue to improve every week.
Congratulations on the half-marathon distance milestone. You added an extra mile from last week, and did it faster -- 2:47:31.
Now go have a shower, you stink.

- Self

PS: Apologize to Yumke for being late to his birthday party, which may or may not be a surprise, but sure he'll understand.

An early birthday toast to Yumke

I decided to make this run count. Make it symbolic. I'd run a kilometre for every year. I'd run 32 kilometres and reach that 20 mile mark, not for my training program, but for me.

It's all in your head, I've always believed about these long distances. The ability to run for more than two hours is an amazing feat that once you get it into your system, you can find ways to do it well.
-- Yumke, "My 32..."

I don't know what it is about Yumke. He's got this way with the pep talks, even if he doesn't know that he's giving them.

I woke up this morning completely, inexplicably depressed. I was just sad, an overall feeling of blueness. I puttered around the house, not really accomplishing anything. I was fidgety, but I did not want to go do a half-marathon distance today. I just didn't want to.

And so I haven't. Not yet, but the day is still young. And there's still tomorrow.
Because Yumke's words "It's all in your head" is ringing in my head.

Yumke, I've got nothing but the biggest birthday wishes for you. You are an inspiration to me, not only in the running world, but as a journalist and especially as a friend. This road in life, this marathon goal, is a lot easier with you to cheer me on. Wo jing da jia! (I think that's cheers in Chinese)

(and now I don't have to get you a card)

Food for thought

Frankie called my cell phones three times this morning. I picked up none of these calls because I was unavailable, at a very important meeting. On the last call, he left a message:

"Hey Jelly! Do we need to send a search party out for you? I know you ran this morning because I just read your blog, but are you hurt? Are you dead? Why aren't you at work yet? Are you supposed to have the day off? No one -- not even Bosslady -- knows!"

I found the last comment particularly funny and disturbing at the same time since I had told said Bosslady last week via email that I had an appointment on Friday that I just could not miss. Then I also put it in the communal whereabouts diary. We work in communications, but yet we haven't figured out how to communicate with each other. It's ironic.
Well, my very important meeting today was with the dietician -- finally. I'd like to say that it was an eyeopener of a chat with her, but there wasn't a whole lot that she told me that I hadn't already figured out by doing good ol' web research. I've already made a few "lifestyle" changes, including exercising regularly, and some dietary adjustments in the last couple of months. Dietician was impressed that I had adapted my eating habits -- having eliminated pop, sugar in coffee, and reduced the amount of dessert I'll have to cap off a meal.

Dietician had run a marathon before, and told me that those energy gels are important, especially through the long runs. You need 15g of carbohydrates before the run, and as much after. And she reminded me to take my daily pills because the blood/sugar level can be affected up to 24 hours post run.

I asked about what to eat prior to a run, as well as what after. Her answer: prior to run eat something light, perhaps a granaola/cereal bar. She preferred to drink a half-cup of apple juice before going out for a run.


Recall that my endocrinologist called me fat. I've lost about 10 pounds since I saw her -- a combination of increased mileage and smarter eating. The dietician said I have a little bit more work to do because she'd prefer to see my weight in the middle of the BMI range rather than the upper end.

We talked about what I currently eat, what I don't, what I have weaknesses for, and portion size. She would like to see me have more calcium-rich food, which I already thought I needed and talked about in an earlier post.

Then it was playtime. She put bowls, plates, and measuring cups in front of me and I arranged rubber pieces of corn, chicken, peas, cereal, milk, yogurt, fish, steak, etc etc so that I'd remember proper portion sizes and healthy balanced combinations. She said that is wasn't that I ate poorly now, but it was important that I count carbs. A total of 205 grams of available carbs per day over three meals and three snacks.
1 serving=3 tsp of sugar.

Whereas my endocrinologist ordered snacks out of my diet, the dietician put snacks back in the meal plan we developed. Armed witha color-coded poster of suggested foods, I see that I can have 7 soda crackers or 3 arrowroot cookies. One medium apple or 15 cherries. A half cup of chocolate milk. Two cups of strawberries or 30 pretzel sticks. Ten french fries or 3/4 cup of pineapple. Three cups of airpopped popcorn or a two-inch square of cake or brownie... but unfrosted.

I think it's snack time.

Test drive

The bed didn't win this morning. And I just might get used to this morning running thing. It wasn't a great one, but at least it's done now. I left my iPod at home, just took the Garmin, and concentrated on seeing if there was any marginal improvement running in my new shoes.
Now of course I don't think the shoes will magically make me run faster, but I was looking to see I responded to them.
I don't love them.
But maybe not yet. I can't remember if I loved my last pair of shoes (New Balance 856) on their maiden voyage. It's just the first run. But the next run is the long run. The half-marathon distance milestone(!) I haven't decided if I want to do it tomorrow or Sunday.
Completed the loop around my neighborhood -- taking extra care to not to step in anything weird, just in case I want to return these shoes ...shhhh! -- in 35:05, covering 2.97 miles, but I won't quibble about being short 0.3mi of the goal distance.

New shoes, unused

So I followed up yesterday's great day with a not-so-great day. Not only did I not win the $32 million lottery, I missed my run today... which I am a little bit upset about because I bought new shoes. A pair of Asics Gel Evolution II (in white, quicksilver and periblue). It's just life got in the way... more new house-related errands to run and I just ran out of time by the time I was done doing them. It's tough work to furnish our basement, and in the end we couldn't decide on anything. But it's going to be entertainment mecca one day.
I only got my commuting cross-training in (about 8 mi in total) and this morning's ride downtown was a grand effort... I don't think I've ever pedalled so quickly, and if I had a heart rate monitor, I'm sure it would have been off the charts. I am enjoying my new bed way too much -- it's so comfortable, like a cloud.
It's a scheduled rest day, but I'll make up for it tomorrow morning. Unless my bed says otherwise.

Duathlon effort

Last week I said I would start commuting to work, as long as the weather is nice, on my bike. And so far so good. Although, I didn't have a bike this morning because I left it downtown at my condo after work yesterday because I had to pick up the car from CMan and head to airport to pick up Mom.

Solution: Run to work. I was on deck for 6mi today anyway. And pick up bike so that I can get home later... or as I'd like to think of it, a very mini-duathlon.

Well, I sketched out a route that would take me on the same road the subway travels. And I will admit that I pocketed $2.75... just in case I wanted, no needed, to bail from the run if I was running way behind schedule. I sent CMan ahead with my work stuff in the car -- he starts shortly after the sun rises on Wednesdays and Thursdays, so he drives to work.

I started fairly quickly; the crisp 15C air can do that. As I passed each subway stop, I started to think about how I could fit running in the morning -- you know, get it out of the way -- instead of lying in bed and fighting with the snooze alarm for half an hour. And then I wouldn't have to fight with myself after work, or before dinner, or at any other time of day, really. Who knows, I am not a slave to the schedule anyway.

I wouldn't run to work every day, but it was an interesting experiment today. The matter of trying to look somewhat professional is a deterrent from doing anything too active on the way to work.

I left about 15 mins later than I wanted to today, so I am short 1 mile in the run portion. I finished the last stretch at a strong-for-me pace. All because I wanted my time to be under 1 hour. Clocked in at 59:53. Picked up my bike, and a mile later I arrived at The Office.

By the way, I used my bus money to buy a lottery ticket for tonight's $32 million draw. I'm feeling lucky.

ReCharged

Blogland is cooperating again. For the past few days, my blog seemed to have disappeared on me (I couldn't see it, but I hear others could). I thought it was dead. Good thing Yumke helped me resurrect it. Thanks Yumke!

Weekend recap: I was still very much tired after the 12mi on Sunday morning. This was exacerbated by waiting around for delivery guy who was bringing my new bed, and who was extremely late. I had plans to ride my bike for a bit, get that cross-training, recovery stuff going. But no, delivery man was some 3 hours late, and I needed to move onto other things.
But I slept real well on the king-size bed that night.
The rest continued into Monday, a scheduled rest day, and it was a public holiday here in most of Canada, so no need to work. Or do anything, really. More rest.

That left me with the itch to go running on my lunch break today. I made a last minute decision to go outside and enjoy the sunshine, rather than waste it at the underground gym with the stale air. Plus there's no time tonight ... Mom's back from Hong Kong.

But my last minute decision had small consequences: two pieces of dead electronic gear. Both the iPod and Garmin weren't charged to go. But at least I was, and I did shadows of an old route that I used to do, only a month ago, when I lived in the downtown core. It felt like 3 miles.. and when I mapped it out, it was more like 3.4 miles.

A (nearly) three-hour tour

Despite opening my eyes at 6AM and pretty much ready to go by 7, I dawdled as usual and finally stepped out at 8:30. I'm glad the sun wasn't so bad, and the temp stayed manageable throughout today's long run, otherwise I'd feel worse about wasting the precious hours before it heats up too bad.

I made a route with a good mix of hills, recreation trails, city streets. When I mapped this out, my eyes popped -- because it was a rather large circle, and I could already visualize all the landmarks along the way. Here's the approximate route. It looks like a polar bear.

My mind wasn't racing with thoughts today. In fact, it was blissfully blank for a good portion of it. I stopped at the local library (near mile 3) to use the washroom before hitting the trail portion, which was probably my 5 favorite miles of the day. At the halfway point, I smiled because I felt I was on my way to a good overall run, feeling like I had a lot left in me.

Not exactly. I slurped up a chocolate Clif shot with a water chaser and kept going for a few more miles, but I felt my legs starting to scream at me once I got to the end of the trail and was back on the city streets. My walking breaks turned into 1-1/2 minutes, and I wasn't covering much ground in the 10 minute sessions I was running. Muscles were tightening. The subway was right there, calling my name. But no, resist! It's just 3 subway stops back to my house. I kept going, just slower, dragging my feet at times.

On the final stretch, I dug deep and sprinted home. I glanced at my wrist. Actual mileage: 12.23 mi. Total time, including all breaks: 2:58:49. I felt like I had won something big. I even ran towards my door like I would if I was crossing the finish line, arms raised, even a little fist pump. I have just completed my longest run to date.

Downed a huge glass of blue Gatorade. Stretched. And stretched. Then stretched some more on my yoga mat on my deck. I think I'll still hurt later on. I must have been grimacing a little already, and I do feel more exhausted than I have in a while after a long run, because my neighbor asked, "So, should I call an ambulance or the coroner?"

TGIF

ThankGodIamrunningFriday.

Today was supposed to be a rest day, but I've pretty much done nothing all week but rest on account of weird aches in my legs for two days. So, feeling much better, and more energetic (could it be because it's a long weekend?), I stepped out for an early evening run. The temp has moderated to 26C (but feels like 29), but there was a slight breeze, making today's outing fairly comfortable.

Even though it's only been two days without any activity, I was worried that I'd lost some momentum, some confidence, from the previous week when I was feeling pretty good about myself. So I went out today without a distance or route in mind, just a time limit. 30 minutes...designed to recover from the hiatus. The first few steps felt awkward, but I coasted down a hill pretty early and found a rhythm, which fed into a positive spirit.

Even the uphill on the way back -- which was different and longer road -- didn't faze me. I ran straight through, nor did I curse the entire distance, and didn't feel winded by the time I reached the plateau. Nearing the end of my self-prescribed time limit, I ducked into the ravine by my house and it felt for one entire minute like last weekend's trail run in Algonquin Park. Great finish.

I can do 12 miles tomorrow.

Crosstrain Commute

I've got a new plan. (seems I say this a lot, is any plan sticking?)

I've figured out how to fit cross-training into the schedule: Ride my bike to work. There's no reason not do this. My bike is fixed. The heat is not so bad early in the morning. I save myself the hassle of a cramped subway, plus a couple of bucks, each way. It's good for the environment. It's good for me.

It was a easy commute this morning. Door-to-door, it was about 15 minutes quicker than public transit, and barely any traffic. Which was good, because after I whipped down the first hill by my house, I realized I forgot my helmut. Where is my head sometimes. Garmin says it was a 4.16mi ride. So I should be able to get just over 8mi most days, if I stick to this plan. It's weather-dependent after all.

Frankie (who has dropped off the blogosphere... but don't worry, he's generally on plan): "Wow, you ran 4:30 Ks? That's fast!", he says after scrolling through my Garmin history.
Me: Uh... I was on a bike. That's Yumke speed, not Jelly speed. (So Yumke -- if you want a training partner, I'll bring my bike!)

I've run just once this week, which means I took "stepback" week to a whole new level. I may go out for a few Ks tonight, but won't run hard, nor fast, not that that's my style anyway, ahead of the Longest-Ever-to-Date run.

At least everything feels in working order today. Rest is the best remedy sometimes.

Radiating achiness

I feel like I'm still walking a little bit gingerly today. Maybe it's in my head, but I feel that it's spread to the other leg. Both my knees today just seem to be radiating achiness. Feeling superweary. Don't feel like running, and even less so about getting on a bike. Sigh. Tomorrow is a new day.

This weekend's 12 miles is going to be grueling.

Wonka leg

Ouch. Something doesn't feel right about my left thigh. I hadn't really noticed it during work since I spend so much of chained to a desk.
But I felt it on the way home when I walked down some stairs to the subway. And then again when I walked up some stairs back to ground level. And many more times throughout the evening -- up to the bedroom, down to the basement, up to the kitchen, back down to the basement, and then up to the home office, back to the kitchen, and so on and so on.

I wonder if it's from going back to the treadmill and not being accustomed to that kind of running. Or maybe it was from some leg strengthening exercises and I pulled a muscle. Maybe I just hadn't stretched enough before and after running.

What was clear was that I wasn't going to be getting my scheduled 6 miles in tonight. I contemplated taking a bike ride instead, but figured watching Charlie and the Chocolate Factory (with Johnny Depp) would be much more enjoyable.

I won't worry too much about leg right now. I'm sure it just wants a little more rest and it'll be better tomorrow.

Heat don't beat me

After a weekend of eating, canoeing, eating, bike riding, eating, kayaking, eating, napping, eating, looking at stars, charring marshmallows, and of course a trail run, then more eating, I took it easy yesterday.

But I wasn't going to let headlines about today's extreme heat alert stop me from getting my miles in today. I am not a fan of running outside in 36C/97F heat (but feels like 48C/118F). Yes, it's hotter in other places on this planet, but I have never been able to handle heat very well. Ever.

So off I went to the underground and very air conditioned gym at lunch time for 3 quick-for-me miles. Now I don't have to wait til the evening in hopes that it'll cool down. It's nice to get the run out of the way. My whole night is clear now .... for unpacking.