Toronto International Marathon Complete

I completed my first marathon. It was Oct.14 in Toronto. It was a blast! The number of people that lined the streets to cheer the runners on, the subway so that my wife and kids could go to different spots within the race to cheer me on, the school and rock bands, all the great volunteers.
It was a wonderful experience, even though I did not meet my goal of 3:10 and did not even come close. My time was 3:26 something. I am happy with this result because I know that with the training I had, I could not have run any harder then what I did. I may have gone out a little too fast at the beginning, but I don't think that it was the deciding factor. I started to slow down at the 24k mark from 4:30 to 4:45 /k. Then later on around the 32k to about 5:00 /k then 5:30 and for the very last 2k, something happened that I have never felt before. It wasn't my shins, nor my hamstring nor my head! The top of my legs were just screaming for me to stop, but I kept going, there was no bloody way I was going to stop until that finish line. I tried walking to get some gatoraide but it felt worse then the piddly jogging I was doing. When I got to the finish line I crossed it and could barely walk. I got the medal some food and found my wonderful wife and kids waiting for me. I tapped her on the shoulder and said "who are you looking for". She turned around and said you look like a dead guy, didn't even seem to get the joke! I must have looked pretty bad. I feel good now but for the first 2 days afterward I had to hold railings when walking down the stairs. I can't wait to do it again!

Here is the official breakdown
First 21k-> 1:34:18, 4:29/k
Last 21k-> 1:52:34, 5:21/k
Last 12k -> 1:09:19, 5:46/k
First 30k -> 2:17:33, 4:35/k

Quarter Marathon Race ...

The only "quarter marathon" (10.549km) in Canada. I ran in this race and can see some improvement on my time. My average pace was 4:04. Considering the heat and how poorly my race result was in Waterloo, it is fairly good. The volunteers for this one did a really good job! The draw was done ahead of time and peoples numbers were posted on the board for them to come and get them. The amount food was good considering there was only 85 people that were registered online and over 370 ran in the race. The race was an out only race. It made it interesting. I thought that I was back at about 10th or 12th and ended up in 5th.
One of the differences I have seen here in the last 2 races is how people warm-up/cool down. The people that ran in the races in London would go for a short run and then stretches and strides. I did not see people go for a short jog before the run. Maybe I went off the wrong way or something. I did not even see people go for a cool down. Anyway here is the map of were the run was held:
One of the things I have been trying to do is go out easy/slower than my goal pace. In attempts to increase my overall pace for the rest of the race. I felt like I was going slower, but my first kilometer was 3:50. Here is a low down of the paces for the rest of the race:
34:52,3:53,3:56,4:00,4:16,4:05,4:27,4:19,4:08,1:56,

A lot faster for the first 5k then the second. A fairly large hill came around 8th km. I was passing people and I don't think anyone passed me. I hope that I can keep that faster pace, below the 3:56/km for the South Huron race in 2 weeks.

Darlington Nuclear Park

Sounds like a scary title for a running blog, but I think this area is great for running. I would go back again. It is not as long as the South Huron trail, but it is wide and allows for multiple use. The trail is a chip trail, some with open spots and some with trees shading the area. I ran this on Sunday afternoon (big breakfast a couple of hours before) 23km (7 laps) and I felt great! In 1:58. I did not feel like I was pushing myself. That's 5:02/km!


Here is where it is and the loop:
It was not level. If you go one way there is a long slow hill to run up. If you go the other way there is a shorter steeper hill. Here is an elevation plot:


I turned around after the 4th time around. The elevation plot is not very consistent. 20m?

To Marathon or not to?

I am struggling with this question: Should I wait another year to try and run a good marathon and see if I can get my 10k times back down to a sub 40, or should I train to run a marathon thinking that the result may not be a great time? But, if I don't do one soon, and if I get injured again I am afraid I may just get frustrated and never run one ever.

I am currently running around 55 to 60k/week over 6 days. 2 Quality work outs / week. For the last 2 months a long run of 16 to 20k/week. Now my long runs are 23k. I also bike with the family about once a week for a couple of hours. I feel good, other then the extra 15 pounds that I have been carrying since my best weight.

I have run two 10k races. One in Whitby and placed 3rd overall (hehehehe sounds good) my time was only 41:23, still not too bad considering. Another in Waterloo, with a not so good time of 43:26. It was warm and humid and mentally challenging to finish the last half. I was hoping to have the first time around 20 minutes, but it was over 21, from then on it was really difficult to keep going.

The day before the race Ken took a video of my stride. It looks like I am still overstriding:



After that race, I realized that I want to run well and I better start concentrating on eating and training properly. I have to admit that I had a few too many coolers the week before.

I have mostly been doing easy runs, strides and some ABC's. I did a T-Pace of 15 minutes on a rubberized track. Thanks to Jessie from the Whitby Tigers running club for letting me know about the track.
If I use my VDOT from my best resent race, it comes out to be 50. My T-pace should be about 1:42/400m. I was running a little faster per lap, in the range of 1:38 to 1:41. The breathing was a little heavy and it was difficult to keep my form. This Thursday I will work on running slower for my tempo run.

I hope to keep the postings coming, not just about my running and training, but add a little twist about running in Ontario. Write about some of the best places where I have run for training and races. Also places where I would like to run races.

Moved!

We have moved to Whitby. I am now closer to work. My wife and kids are staying with the in law until the end of the school year. I was not running much during February. The move is my excuse and I'm sitckin to it!

Now, I would like to run the Toronto Marathon. I don't care if it is my best run or a qualifier for Boston. I just want to run a marathon. I think I have enough time to prepare. The marathon is October 14. Right now I am getting my base mileage up. This week I hope to hit a piddly 40km.

The plan is a Lydiard type training program. Base, Hills, some Tempo/Anaerobic and then sharpen/taper.

Flexible Ankles? Prevent Shin Splints?

Is it really that simple?

It seems every time I read from Arthur Lydiard's book, Running to the top, I pick something up that I either missed or didn't pay enough attention to the first time. My most read section, of course, is a really small section about shin splints. The best prevention is flexible ankles.

Tight ankle and calf muscles prevent flexible ankles. Massage therapy may loosen the muscles up, but once every 3 weeks is not enough and I can't afford to do that every day. So what can I do to keep those muscles relaxed and loose?
Stretching only after a run isn't enough. Calcium magnesium supplement doesn't seem to be enough. I finally dropped drinking coffee or anything with caffeine last week. That has helped too. I am going to do something else that Arthur mentions in his book every day; calf raises. I am also going to try and do some ankle exercises from my physio last summer. Some consistency in my running might also help.







As you can see I have been all over the map in mileage (in kilometers) for the last couple of months. This may also explain some of my weight gain.

Gotta get the train back on track

I have been really busy lately and a not very motivated. I think that the biggest reason has to do with me trying to sell my house. I rarely travel for work any more so my current arrangement (me staying in Toronto and then going home to Exeter on the weekends) no longer makes sense. I have a house in Whitby that is conditional upon the sale of my house in Exeter. It is a little stressful.
My legs have not improved to "perfection". I expected to have no pain or inflammation (or very little) in my shins after running. I am coming to the point of "not giving a shit" anymore and will train regardless. This doesn't mean I should be stupid about it. I will do a number of different things to reduce it:
- MSM supplement,
- Ice baths every once in a while, (not every run)
- Hot/Cold on the legs after some runs, (which I stopped because someone told me not to, but it works for me)
- Ice cubs on the shins,
- cross train
- slow doubles

I think I have enough of a routine down, now I just have to get consistent again.
That I think requires some goal setting.

I plan to run in the runner's choice runs next year even though I am planning on moving to Whitby, my family and wife's family live in the Exeter area.

The first race is April 6, 2006 which is a 5k.

I have put on some pounds (165) by not watching what I eat. I want to get that down to 155 by the spring. 4 months, 2.5lbs each month.

Long time no blog!

I have been running, but I have not had the chance to blog. OK, honestly I have not made it a priority. I just didn't feel comfortable trying to blog during my breaks at work, then early Monday mornings. I was a little down about the whole shin thing. I have still been running about 60km per week, however for the past 4, there were 2 were the mileage was reduced and I was either busy with re-insulating my attick or looking for a house in Pickering so that the whole family can be together.(just not going to happen)

This is what I found that helps:
- slow down, aprox. every other day, doubles 1/2 an hour in the morning and at night, stretch after each
- ice bath after long or fast runs
- 1000mg of MSM twice a day
- Custom orthotics ? Not so sure about these, but they don't seem to be causing any problems.

Tonight I ran 15km. The first 6.5 was at about the 6:00/km pace, the next 4 was at about the 5:00/km pace and the last was at about the 4:15/km pace. Damn it felt good!
In total it was about an hour and 21 minutes.

Yesterday I did some hill running at Hogs Hollow. Only 4, I think that I could have done some more because the legs felt really fresh tonight.

Late Update of South Huron Run

I have been so busy lately with the family, work and purchasing a new vehicle. The 1999 Ford windstar that we had, had a lot of parts replaced under warranty. Those same parts (transmission, tie rod ends, sway bars, air conditioning, etc.) are starting to break again. It's time to get a new vehicle, a Honda. We pick up a new CRV on Monday. I've noticed that there are some that check the blog out on a regular basis, I am sorry that I have not updated it.

Last Sunday was the South Huron 8km race. I beat last years time by a minute and 26 seconds and almost 10 minutes from 2 years ago. There were 138 people in the race, and it was not that crowded. It is part of the runner's pike series. The south huron trail is a stone chip trail that runs along the ausable river from Exeter to the Morrison. Most of the race is in the shade, but there are a lot of small hills and sharp truns that can slow you down.

The first split was still faster than what I wanted at 3:37. I was hoping to make the first km one of my slowest. One of these days I will really do that. I started to pass some younger ones that started out too hard. Then got into a groove with 3 others just within reach. At about the 3rd kilometer, I caught up and passed one. I never saw him again. I stuck with the other 2 that were very close together. I thought we were going at a good pace, but when I clocked the 4th km at 4:20, I was not impressed. I picked up the pace a bit and passed one of the 2. The 3rd guy also looked at his watch and started to pick up the pace. Eventually between the 4th and 5th kilometer, I passed him. I did not stay there for long. He passed me again very soon after and I couldn't keep up within some of the smaller hills. I can really feel the effects of any hills. That was the positioning from then on in to the finish line. I heard someone behind me around the dreaded hill in the last k, but I kept in front. Once up the hill there is about a 300m flat stretch to the finish line. About half way there, I felt like I was going to puke. It sounds freaky, but at this point in the race, this is how I want to feel. I never second guess my effort when I feel this way. I backed of just a touch to keep the puking under control, then slowly accelerated to the finish line.

Here are the splits:

This years:
3:37.9, 4:01.6, 3:59.7, 4:20.6, 4:04.0, 4:18.1, 4:07.1, 4:14
3:48, 4:02, 4:24, 4:22, 4:22, 4:31, 4:15, 4:22

I was much more consistent last year. I was also running mostly by myself then too.

I am still waiting for the orthotics to come in. Other than the race, I have not been doing any speed or hill work outs. Just base running, stretching and some strengthening. Last week, I still managed to put in 40km in 4 sessions. This week I hope to do 5 sessions again. The shins have been feeling really good, but I am going to wait until the orthotics are in and until I have run with them for a couple weeks, before I increase my mileage.

Right Foot, "I'll fix that"

In the past year I have seen a podiatrist often, my family doctor, a sports medicine doctor and a massage therapist, all for running. Everyone of them has asked "do I feel more pain on shin then the other". After a couple of days there is usually the same amount of pain and inflammation in the shins. However, when the problem was there and when I ran, there is usually a little more pulling in the right shin. Also, the therapists have noticed that when I walk my right leg is a little awkward or different. I have noticed that when I run, the right foot seems to land a little harder. Also, my right hamstring usually acts up before the left one. After the cast was taken, Robert noticed that the big toe of my right metatarisal, in the neutral position, is quite high. High enough that he could fit a pen under it and probably a second one. The left was only a couple of mm higher. That part will be fixed. They should be in 2 weeks from Tuesday. Oh ya, he also the first one to mention getting a compartment syndrome test done. If the orthotics don't work that will be my next avenue.

something unexpected did happen this week. I was able to finish my plan without any pain in the shins. The MSM and the eggs right after my run seem to be doing the job or it could be the slower running. It could also be, as I think Lydiard has said "it's everything".

Here are the results from last week:
S: 9.87k in 53:30, 5:25/km chip trail
M: 9.19k in 51:02, 5:33/km chip trail
T: off (leg exercises and stretching twice)
W: 13k in 1:12, 5:31/km pavement and 1k of grass (very hot and humid)
T: 8.98k in 48:40, 5:25/km pavement (very hot and humid)
F: off
S: 10.48k in 53:58, 5:09/km chip trail, includes a 3k marathon pace in 14:03

Total of 51.53km in 4 hours and 40 minutes

I felt so good yesterday that I decided to pick up the pace and do an M pace or higher aerobic workout. I used the 4th, 3rd and 2nd k markings of the race on the trail. I found it difficult to lock on to the pace with splits of: 4:50, 4:33, and 4:40. I started to wonder about a marathon, and thought man those guys that run the marathons have to be well disciplined to not get caught up in to the action and run at the level were you are exerting yourself just tiny bit but not too much. With the 5 and 10k races, I find that you go out at a certain pace that is hard, and it is just below your max and kind of hold on. Maybe it was just the day and I could not pace it right, I don't know. But I can't imagine running a marathon with such fluctuations. What type of runner am I? I have been asking myself that question ever since Robert asked me that last week.

This weeks plan:
S: 9k easy
M: 11k easy with some strides
T: off
W: 13k easy
T: 9k easy with some strides
F: off
S: 9k easy

Orthotics and other changes commin'

On Thursday my shins were starting to hurt. I stopped at 1.5km into the run. They were very sensitive to the touch as well.
Friday, I had an appointment to get another structural integration massage. I learnt a new way to stretch the shins. The therapist also asked me about my diet. I told him what I eat when I am in Toronto;
- gatorade during and after the run
- bran cereal in the morning with yogurt
- banana and 4 other fruits
- spaghetti with meat balls or stir fry or left overs from the weekend for lunch and supper
- large salad with green leafy lettuce
- bagel
- toast with honey
- one or 2 coffee's

Too many carbs. I think the biggest difference I can make is to get rid of the bran for breakfast. The purpose of the bran is to suck all the fats and crap out of your body to help rid it of cholesterol and stuff, which is what I was told to do when I had high cholesterol. Do I need to do that now? I don't think so. I need all those fats and proteins to help rebuild the muscle tissues, especially after a run. I am going to start having Vector cereal after wards with an egg and piece of toast.
He also suggested that I use a supplement called MSM to reduce the inflammation and help in the re-construction of the connectivity tissues. I went to the local pharmacy and found one with clucosamine and MSM in it. The clucosamine is suppose to help with connectivity tissues. I'll give this a try as well. I also need to cut out the coffee they could be influencing the adrino gland which releases anti-inflammatory substances.

After a few e-mails with my podiatrist, I am finally getting orthotics. They may not be the answer to all the problems, but I can't leave this stone unturned. I hate going out for a run and thinking "could these help? Could I increase my mileage more with them? If I don't have them, will I end up repeating the same thing that happened last winter? " It drives me crazy. If they will help reduce the chances of my shins getting sore after increasing the mileage, then great. If anything it should give me peace of mind. My goal is to get to 60k without any shin problems. It's fairly simple right now. Once I hit that milestone I can figure out what races I really want to run. Along the way, I may go into a couple races, but I don't expect much out of them, it is more for fun.

Here is my running break down for the past 2 weeks starting July 16:
S: 12.76k in 1:11:48 at 5:37/km AM
M: 8.73 including a 3k M pace in 13:35 or 4:31/km
T: off
W: 5.25k in 28:12 or 5.25/km on the grass
T: off
F: 11.6k, with 5k race in 19:27,
S: 4.45k in 36:36, with my youngest son on the trail
Total 43km

S: 10.27k in 1:00:52, at 5:55/km on the trail (first 10 minutes with Donna)
M: off
T: 9.11k in 48:38, at 5:20/km, on a paved trail in Scarborough
W: 13.13k in 1:11:20 at 5:26/km, on same trail with some grass running
T: 1.5k, stopped due to sore shins
F: off structural integration massage
S: 10.72 in 57:14 at 5:20/km, on chip trail

This weeks plan:
S: 10k easy (51 minutes or more)
M: 9k easy (47)
T: Off
W: 13k L easy (some grass) (68)
T:9k easy (47)
F: off
S: 10k easy with strides (51)

Easy runnin' for the week

I signed up for another race. This one is the home town one and I can't miss it. Usually I just sign up and don't give any donations, but I felt good about giving a donation this time. After all it's for the trail. My family uses it all the time.

I wonder if I should be concentrating on my training rather than any races at this time though.

This weeks plan:

S: 10k easy (51)
M: Off
T: 9k easy (47)
W: 13k L easy (some grass) (68)
T:9k easy (47)
F: off
S: 10k easy with strides (51)

I moved my long run to Wednesday. All the races I have ever run in have been on the weekends. Therefore, I thought that it would be a good idea to place a quality run on the Saturday. I think Ken mentioned this to me many months ago. Next week, I will run on the Monday instead of the Tuesday, so that my long run comes after a day off.

The Fun Begins....

I've forgotten how hard it is to keep a fast pace over an extended period of time. Here is my pace of the race:
Way too fast at the beginning?

I am going to make an excuse here and say that the crowd was really pushy. I was around smaller and what appeared to be slower runners that were really pushing me around. I thought these people are just going out way too fast. For a split second I remembered the wrong thing. The first km in other races usually set up the finishing positions. Then I sped up to get into position and show these people that I am not to be pushed around. Oops... At the corner before a downhill portion, I saw Ken pass me. I knew then that I was going too fast for sure. I felt OK though, the legs were moving fast, the breathing was not yet heavy. Then, I was neck and neck with someone who I've always wanted to either beat or just race with. We were going down the final stretches of the downhill portion, about 480m of downhill in total, and entering into the park path. I passed him to get around some slower people and then he gave this burst of speed that I tried to keep with. I just couldn't match it. I tried to keep close to him. Some other people passed me and I lost it. At about the half way point, the race was an out and back, I started to have trouble with my stride. I could no longer keep it fast and short. I would slow down and realize it, try to pick it back up a little and couldn't keep it for long. A few people passed me up the hill on the way back, then I turned the corner for the final flat stretch to the finish line (about 250m). I ran faster, but I just couldn't dig deep. I may have passed one or 2 and one or 2 passed me. I was breathing very heavy and feeling faint at the finish line.


Then I look at this (in mile pace) my last 250m was fast. Could I have tried a little harder from the half way point? I hate second guessing myself like this.

My official time was 19:29. Not bad considering that last year I ran it 20:31 with more preparation. I.e. No injury recovery period.

Was it above my lactate threshold at the beginning and I was doomed from then on? Would I have run a better time if I would have run a 3:35 or 3:40 /km at the start? Could this be an indication of where I could get to? Could I get to sub 18 by September?

I think it is best to continue with the remaining 6 weeks of my training plan. At the end of that period I need to figure out a goal to set. When, where and at what distance. The fall season is fast approaching and I can't fit a full 24 week period of training in before any of those races. Around the Bay 30k could be it. Those are my thoughts for now.

200m in 40 easy...

I had a little change in plans.

Yesterday, I took a last minute vacation day and went to the beach yesterday with Donna and the kids. I had to get into work early and left at 4:30AM this morning. Therefore, I did the workout last night around 7:30 in the hot sticky and humid weather.

Oh how it feels good to be running faster.

The marathon pace run was 3km in 13:38 or 4:32/km or 7:18/mile. There was a little more breathing than I would have liked, probably due to the humidity. I recovered quickly and got on to the 200m. The first one shows 41 seconds but I forgot to press the lap button until I was passed the marker, which is really at about 202m. The next one, after a 2 minute rest, went a little faster with less effort, the time showed 40. I tried to run fast but in control. I take this too mean that your close to max speed, but hold back and work on your form. The tables show that I should not have gone any faster than 42 seconds. I don't think that the 2 seconds will make that much of a difference, but I did try.

We'll see what I should really be training at after Friday.

What a blast! Loved it.

Body Fat.. too high?

During the past few months I have gone from 152/154 lbs in weight up to 162/164 lbs. I think that it has been all body fat. Ken has a scale that measures body fat. This scale is programmable to keep information for a number of people, for me he set it to being athletic. It measured a reading of 13.4%. Ken has a reading around 10%. His scale read my weight as 163.8 lbs. Wowa. The Performance Nutrition for Runners book by Matt Fitzgerald states that this range is 6 to 13% for athletes. The book also states that if you are gaining weight and injury prone, then you could be eating too many carbs and not enough proteins. I have been trying to cut out (or back) on the nasty little habits like easting cakes, cookies, candy, bagels, toast (whole wheat), wine (yikes) and eating more fruits. I have been setting out 5 fruits/day. I have also been eating more beans within soups as well as anything with more protein in general.

This weeks running:
S: around 11k at 5:47/k pace, London
M:off
T: 8.92k at 5:11/k pace, Don River Trail
W: 10.5k at 5:35/k pace, Roads and Sidewalks with the RR
T: 6k at 5:13/k, Grass
F: Off
S: 8.2k in 40:51, 2.6k in 11:27, at 4:24/k pace track

It is that time to increase my distance to 51km/week, but I also registered for a race. The plan also called for some R pace stuff, which is anaerobic workouts. For me that would be now more than about 86 seconds around a 400m on the track. I was thinking of leaving this until the 3rd week of running at this new distance of 51km/week. The race is more than enough of workout that will put extra stress on me.

I changed my mind after talking to Ken though, he had a great suggestion. Wait a week too increase my distance and do a 3k marathon pace run on Tuesday and finish off with 2x200m R pace (no faster than 42 seconds). I think that this will provide me with a reasonable test of the legs before the race and kind of wake up my speed. I haven't run fast since March. I spoke to Ken on my long run which I had already extended to be 25% of the increase mileage.

The plan is as follows:
S: 13km in aprox 78 minutes
M: off
T: 8km in aprox 58 minutes
W:6km in aprox 37 minutes with strides
T: off
F: 5k race, 4k warmup and cool down
S: 5

42k in total.

Race #2 - Signed Up

This week has been working out really well. The strides have done wonders to bring something more exciting than just easy running. The break down went like this:

S: 10.5km in 56:36, (156BPM) at 5:23/km South Huron Trail
M: Off
T: 8.32 in 44:55, at 5:23/km (stides) Shouth Huron Trail
W: 5.8 in 29:52, 5.08/km South Huron Trail
T: aprox 8.75 in 45:33, 5:12/km, Pinery trails
F: off
S: 8.76 44:55, with 3km in 14:02, 4:40/km

Total: 42.13km in 3:41:51 5:15/km

Saturday was a little different than planned, but it was enjoyable. The 3km was done on a local dirt track and was suppose to be done at my estimated marathon pace from the VDOT tables, with a VDOT of 51. This was no where near that. This is because the garmin sucks on the track, somehow it was measuring the track as being 430m instead of 404 or so. The thing was telling me that my pace was faster than what it really was. The idea of the M pace is to give me a little taste of running at a high aerobic level without doing too much of it. The 4:40 pace increased my breathing but I could have kept going and going. The idea came from Ken who received an e-mail from Jack Daniels about phase 4, but we applied it here as well.

I will repeat the same for next week, even though it has started off a little differently. Yesterday Ken and I went to a track where he wanted to do a time trial. He ran with me for a warmup, and then I kept running while he did some stretching. After he was finished with his strides, I hopped the fence to time his run. I would be happy with the results, but it was not a PB for him, which he had hoped to do becuase he expected to be peaking right now. His time for the 5000m was 17:14 (3:27/km). I ran with him for a lap, about 3/4 of the way through, to help encourage him to pick up the pace. That was cool! Race pace for a short distance, ahhh.

Yesterday morning, I signed up for a 5km race in London that I ran last year in 20:31. It is an evening run at 7:10 on the 21st of July. The day after our 10th Wedding anniversary. It should be fun.

Knees up!

This week was fairly good. The shins started to feel a little tender on Wednesday, but recovered before my run on Thursday morning. Even my upper legs were starting to feel "worked out", which is great. I love that feeling! I wandered why, though? In my mind, I have not really been doing that much running. So I took a look at my last post to see if I was running the correct mileage. I'm a little embarrassed. I was running for 46 minutes and not 41. So the week went like this:

Sunday: 10.3km in 56 minutes, trail
Monday: off
Tuesday: 9.05km in 46, road and track
Wednesday: 8.83 in 46, grass
Thursday: 8.63 in 46, paved trail and road
Friday: off
Saturday: 5.3km in 28, trail (damn garmin didn't work)

total 42.08 km in 3:42:14, (5:16/km)

The plan for this week is to do the same weekly mileage. I think I will do the same as last week, since things mistakenly worked out, but do the 5k on Wednesday instead of Saturday. I also mix in 3 or 4 strides somewhere in the middle of the run on Tuesday and Thursday.

I've had this nagging soreness in my right hamstring. I think that it has something to do with the short strides (to increase my cadence, spend less time in the air, less pounding, lighter step, less chance of shin splints). I found that my right foot sometimes hits the ground before I expect it to, when I am bringing my foot forward. So I started raising my knee up higher. However, this increases my chance of overstriding again. It's all about balance, right? Bringing the knees up just feels better. So I have to keep 2 thoughts in my head, "knees up but short stride". When I do this and count my stride rate, it is around 43 to 45 steps for one foot within 30 seconds. (172 to 180)

I am on vacation this week. The most often asked question people ask me is "so where are you going?". I always respond with Home. I am so glad to be home! I got a canoe and it has been a blast with the kids. We drove to a spot, that a neighbor told us about, and canoed along the river. Check out this old oak tree:

A Stride in the right direction

This week went exactly as planned. This easy running is really starting to seem easy too. Here is what I did this week:

Sunday: 40 minutes, 7.44km at 5:21, An out and back on a dirt country road, even got a sun burn.
Monday: off
Tuesday: 30 minutes, 5.75km at 5:13, on grass
Wednesday: 32 minutes, 6.13km at 5:15, on road and dirt track
Thursday: 30 minutes, 6.04km at 4:59, on paved trail (Don River)
Friday: off (walk and stretch)
Saturday: 30 minutes, 5.87km at 5:01, on chip gravel trail (South Huron)

Time to bump it up for next week, I'll use an average of 5:11/km to determine my time to get the distance of 42km, with 25% of that for tomorrow. 42km @ 5:10 pace is about 3:37:00 total time.

Sunday: 10.5km or about 55 minutes,
Monday: off
Tuesday: 7.875 or about 41 minutes
Wednesday: 7.875 or about 41 minutes
Thursday: 7.875 or about 41 minutes
Friday: off
Saturday:7.875 or about 41 minutes

The right hamstring still bugs me a little a few hours after the run, but it happens more after the days when I run with a really short stride or my push off is just done with my legs up to the knee. (I think that this is the sitting in a bucket feeling that mike has talked about) I find that I need to use my legs all the way up to my gluts muscle. It helps keep me from getting a bouncing feeling and I feel lighter. I guess you can say I am still trying to find the best running technique that will be the most efficient and smoothest. I have also been trying to land as lightly as possible as jack Daniel's states "like running on egg shells."

Increase Distance?

This week was a great week. It feels like things are finally coming together. I ran a total of 29km:

Sunday: 5.07 in 29:04 (Trail) (5:43/km)
Monday: Off
Tuesday: 5.78 in 30:04 (Grass) (5:12/km)
Wednesday: 6.38 in 32:50 (Road and Track) (5:08/km)
Thursday: 5.78 in 30:05 (Grass) (5:15/km)
Friday: Off (Rolfing massage)
Saturday: 5.07 in 29:04 (Trail) (5:09/km)

I was starting to feel a little bit of soreness in the shins by Friday. However, there was no inflammation. I think that I can contribute this to soaking in the cold baths for about 15 to 20 minutes immediately after the runs. Also the mizumo's may be helping a little bit, but I am not sure.

The above mileage is what I was doing 3 weeks ago. I have been so tempted to increase the distance this week by Jack's rule 1.5km or 6 minutes per training session. I think that I will stick with this distance for another week, if everything feels as good as it did this week, then I will increase my distance. I am not sure what rule to follow though. There is another way to increase the distance as well. In the Daniel's Running Formula there is an "adjustments to training following a setback" table. You look up the amount of time you have been off and then it gives you a break down of how to progress to the previous mileage. What distance could I use? I don't think that I can use my weekly distance I ran when I got injured. I obviously increased way to quickly. I was thinking of using an average distance of 60km, which is what I was running when I got my 10k down below the 40 minutes.






If I use this distance then I should be able to run 1) 60km at 33% for 3 weeks (20km) I think I can consider that done.
2) 3 more weeks at 50%, (30 km) done.
3) 3 more weeks at 70%, (42km) starting next week.
4) 3 more weeks at 85% (51km) + strides and R.
5) 3 more weeks at 100% (60km) + strides + Tempo + R..

I think that I can place myself at stage 2. How do I progress? Increase of 7.5km every 3 weeks or do I follow the setback formula? I want to increase the distance to 42km next week, because it gets me to my distance sooner. Is it safe though, or will have another setback?

Yesterday, I ran about 7.5km in 40 minutes. I feel the need to do something a little faster though, like maybe a tempo run. However, I am not sure what that would do at this point. I think that I need to get my total distance/time up before I introduce this type of a workout into my schedule. The schedule above shows that I should not do this for another 3 to 4 weeks.

My Hamstring has been bothering me a little bit. I think that it may have to do with stretching while the muscles are cold. I'll add a short 10 minute walk at night before I do any stretches. This should be enough to get the muscles warmed up but not give me any problems with the shins.

Rolfing Massage

By Wednesday there was no pain in my shins. I dug into the shins deeply trying to find any little hint. There was none. This was good, but I did not run anyways.
Friday I went to London to get a rolfing massage (structural integration). I walked up and down a hall way so that the therapist could see my posture and legs. Right away he noticed something that no body had noticed before. My IT band was tight. He asked me to lay down on my right side on the bench and then started with his lower arms on the side of my upper leg. I asked him my "IT band is tight, really?" He kind of chuckled and stated "it's as hard as rock!" He moved the arms apart while applying a large amount of continuous pressure on the side of the leg. What a weird feeling! He also worked on the shin and calve muscles. It hurt a little, but well worth the pain. I honestly feel like I have some new legs. Just amazing!

I also talked to him to him about inflammation. You will always have inflammation after a run, it is just a natural response to the type of exercise. You need to give it the time it needs to recover. He suggested I take a cold bath immediately after my run. No stretching just head to the bath. This got me thinking, so when should I stretch? I will do this in the evening after doing some strengthening exercises. I need to come up with a better plan for these exercises. I get bored of them and need to mix it up a little.

Sunday; Run during the morning/day, strength exercises in the evening sitting and standing calve raises, ankle exercises with the elastic band (physio)
Monday morning: pushups, situps, leg tube exercises from Robert
Tuesday; morning run, evening ankle exercises, standing calve raises
Wednesday;morning run, evening leg tube exercises
Thursday; morning run, evening ankle exercises
Friday; off
Saturday; morning or day run, evening tube exercises

I hope that I can stick to the evening exercises. I am usually really tired from work by that time.
There is another little exercise that I have been doing at work every once in awhile. I have a 5 pound weight with duck tape as a foot strap. I rest my leg up on something so that I can pull my toes up and hold for 30 seconds, then release and repeat until it burns. This is to try and strengthen my shin muscles. I have included a special exercise to stretch my shin muscles later.

I ran 5km in about 25 minutes yesterday in Ascics 1110's (These were suppose to be my marathon shoes) on the grass. I followed the Saturday plan above and it worked like a charm. Absolutely nothing to complain about. No tenderness, no soreness, no tightness and I finally got a really good nights sleep. I didn't wake up in the middle of the night thinking about software design crap from work. Don't get me wrong, I love my job, but I hate not getting a good nights sleep.

Today I am going to spend a ridiculous amount of money on a pair of Mizuno wave nirvana 2. They are a very high stability shoe with a forefoot drop at the metatarsils. This forefoot drop should help with the ball of my big toe being lower then the rest. I tried a pair on and they provide much more room in the toes then the asics gel empires. They feel very different, but still comfortable. These things better help out!

One more thing. Last weekend I borrowed the first edition of the "jack Daniel's Running Formula" from Ken. I like parts of Lydiard's and part of Daniel's training plans. I went out and got the second edition. Now I can refer to them as often as I like. Man, what an exciting week! I sure am thankful for all the help I have been getting lately.