Mind, Motion & Matter

Running, Essentially . . .

Category Archives: Training


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Downhill from here – Day 6

The up aide of not having companions for the run is that I was able to sleep in 90 minutes. One feature of my 5 a.m. rising time is that it factors in at least an hour, if not more, of coffee time before I head out the door for a run. I try and stick to this “at-least-one-hour” rule whenever possible.

Since rain was not on the horizon, I enjoyed taking my time gearing up for the long run. This can be a “slippery slope” of procrastination as one finds must-do errands like polishing the silver, suddenly arising. Generally, I find it a lot easier to get out the door when there are constraints to work around.

Running buddy and dog walker

My husband, knowing too well, the pitfalls of procrastination urged me on and we came up with a plan for him to merge his 30 minute run with my run. To ensure a successful co-joining, I took along my Blackberry. I left the house just after 9 a.m. and ran towards High Park. Once at the park, I ran counter-clockwise on the trails. Along this short section I ran into several people I know.

As I meandered along, listening to my audio-book, I was startled by a dog and let out a little scream. I looked up and there was a former running buddy, in his civvies, telling me that he had been yelling at me to warn me that being leapt at was imminent. We had a good chuckle and I took a photo of them.
A few minutes later I ran into someone else, I stopped and told her that I am working for an organization that she used to work for. We exchanged stories, which was interesting and enlightening.

A favourite section of High Park trail

A few others, ran by and waved, notably a woman my age, who I used to run with quite a bit. I stopped, and turned but she ran on, a runner with a “train to catch”. We did the Boston marathon one year, it was her first and I remember feeling bad that she got an XL t-shirt as she is a tiny person. Too bad to get there and not have a wearable memento.

Then out to the lake and just as I spotted the assigned meeting spot, I also saw my husband pulling in with the car. He had some gatorade for me, I fueled up and then we headed west on the boardwalk to the Humber River spit.

Husband runs Humber River spit

We ran 30 minutes through the most scenic part of the run, the Palace Pier bridge, the Butterfly Garden and then the Humber River spit. We parted company and I headed east.

Inukshuk along the Butterfly Garden

At Marilyn Bell park, my BB went off and it was a message from the only friend with a blog (that I know of), wishing me a good run. I replied, telling her that I was at mile 12. Technology, isn’t it a wonder. A long distance runner need never feel lonely again.

I ran east to the turnaround point of my shorter daily runs and then home, with a stop at Starbuck’s for a total of 18 miles. WooHoo, the hardest part of my marathon training is done, it IS downhill from here until the big party a.k.a. the marathon.

Humber River spit, the beach

Marilyn Bell park, good view while checking email

The pleasure of the post-long run bath has been enhanced with the marvelous bath salts my son gave me from LUSH. I popped the final one into my bath and it was the equivalent of grand finale, fireworks display. It produced an incredibly frothy, fragrant environment, with both bath salts and bath oil combined. I’m not really the spa type but I’m definitely going to visit this store. Men, if you are looking for a gift for a woman, check out LUSH, Fresh Handmade Natural Cosmetics. I think they call this bath product, a bath bomb.

Post-run treats, latte and Creamy Candy Bubble Bar from LUSH

I marvel at the contrast between exertion and then total relaxation.  In my mind the experience of relaxation is all the more intense and enjoyable because of this contrast.

Husband and son have just arrived with a Italian veal sandwich from California Sandwich.  Life is good.

Happy weekend to all!


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What I think about with 17 days to the marathon – Day 5

In the past, I would have thought a lot more about the marathon, with utmost attention to detail.  This marathon is to be a low-key, under-the-radar effort.  Normally, I would have run a number of races leading up to the marathon to gauge my fitness level but this time round, I’m not at all sure what to expect.

I’ve decided to run according to my heart rate.  My marathon pace effort should be in the 145-150 range.  So I’ll start out very conservatively, running in the 140-145 range.  I’m hoping that I can average 8:30 minutes per mile which is quite a significant slow down from the 7:15 minutes per mile I ran 5 years ago, for a finish time of 3:10:09.  I think an 8:30 pace will result in around 3 hours and 45 minutes.

Tonight as we discussed the logistics of the Sacramento event, my husband reminisced about time he spent as a young man, a grad-student, runner in Cambridge, England.  He ran in the Milton Keynes marathon, in Milton Keynes.  The 5K split times were recorded for every runner, which in those days was something of a feat as this was done manually for all of the 100 runners in the event.  He recalls that these results were the subject of intense scrutiny and fascination.  My husband ran his personal best time, a very respectable 2 hours and 36 minutes at the Detroit marathon in 1985.  I’m sure if he had logged the kind of mileage that I have done, he could have run under 2 hours and 30 minutes.

St. John's College, Cambridge University

Part of my mental preparation has been to listen to the audio book, What I Talk About When I Talk About Running.  It was recommended by one of the Saturday runners and my husband.  While on my way to work, I found myself laughing out loud at the author’s description of his run on THE marathon route in Athens.  It is quite an entertaining earful although I suspect that it is mainly runners who would find it so.

We skipped our usual Friday night out, for a quiet dinner at home, no wine and early to bed, in order to be fresh for the 18-21 miler tomorrow.  I’m feeling a little abandoned as out of the group of four, two are out-of-town, one is sick and the other has to run very early to attend a funeral.  Oh, poor me, I have no company.  But, I know I’ll feel quite satisifed with myself, once the deed is done, and more so, for having run solo.  And, there is my audio book to listen to.

Going back to the Cambridge reference, we were there last year in the spring and did a run along the river that was quite delightful.  Although, I’m remembering now that my husband’s knee took quite a beating as he ran farther than he should have, and then we walked for many hours. I really miss having my husband as my running buddy on trips.  We have enjoyed some very nice tourist runs, with one of the most memorable being in Sligo, Ireland, along a river and out into the country. Yes, I miss that a lot.

Sigh . . .


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Four days, 42 miles – Day 4

Ran 6 miles to the lake in the morning.  Baked a lasagna before work.  Someone at work said they heard I was running home from work 3 times this week.  I don’t mention that I also run in the morning, as I don’t want them to think I am a lunatic 🙂

Then 5 miles after work, on a treadmill at the Central Y, my husband in the other corner of the room on the elliptical trainer.

Authentic Pad Thai

Dinner at a Thai restaurant on Gloucester.  I ordered an “authentic” Pad Thai which comes wrapped in a crepe.  Then to husband’s work party at the Elephant & Castle on King.  One glass of red wine, lots of nice chats.  Home in a cab.  Set record for shortest post to date.  Time for bed.

ZZZ . . .

Husband, caught by papparazzi, leaving Elephant and Castle on King Street, 9:50 p.m.


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It’s not only me that’s high on adrenalin – Day 3

An unusual two-post day to make up for yesterday.  Early to bed, I went and I slept in to 5:30 a.m. so I felt refreshed.  I was looking forward to a three mile run with my husband but the rainy morning intervened and we ran side-by-side on treadmills at the Y.  The main interaction was when he leaned over to point out that I was on the cartoon channel.  I was immersed in starting the audio book, What I Talk About When I Talk About Running and had not noticed that Sponge Bob or similar was airing right in front of me.  I switched to the Discovery Channel, as there is always the hope that one might catch sight of some green spaces.

I’ve started fine-tuning my routine at the end of the work day, when I am running home.  I wear my sports bra, and shorts under my pants to make the transition to running gear smoother.  Around 4:30 p.m. I change into my running top and then all I have to do is quickly remove my work pants behind a partition and slip into my running pants.   Fortunately, the winds had died down and there was no rain.  I started my fast sections around Sporting Life on Yonge.  The tennis courts at Winston Churchill Park are no longer on, so I have to avoid the more scenic section of the path.  As I ran through the park, I thought, “What a funny person I am to be here in the near dark, after work, working out with such intensity.  How did I get to this place?”

Shortly after as I ran along Dupont, during a rest section, 5 women flew by me, doing the type of speedwork that I was doing.  One waved, and I realized it was Nicole Stevenson, one of Canada’s top marathoners.  I regretted that I was in the rest phase of my run and wished I too had been whizzing by. 

Click here to see my earlier blog about running into Nicole Stevenson and her charges in Mt. Pleasant cemetery.

Do I look like I'm trying my best here?

About half a mile later, I could feel someone on my shoulder, and to my surprise it was a young woman who must have been trying to keep up to me.  She passed me when I finished the fast section and ran on.  I passed her when I started to run hard again, and then she passed me when I stopped.  This scenario repeated itself a couple more times until we parted ways at Ossington and Bloor.  I wonder if she could tell in the dark that I was 25-30 years older than her 🙂

So by the end of the run, I did not feel so “funny”, how many other women are out there running hard in the dark on a November night?  Because of the piggy back sprinting down Ossington street, I was quite tired and doing a jog-walk afterward so I popped into the grocery store and jogged home with my purchases.  I felt quite happy to turned commuting time into fitness time, with an errand thrown in for good measure.   Dinner was gnocchi with meat sauce (defrosted this a.m.) and as I wind down, I’m finding it hard to face the dirty dishes.  There is always the morning.

Now for the hot bath . . .

Bon soir!


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Let the miles begin – Day 1

For my own records, I’m going to audit my activities of my big training week.

I woke at 5 a.m. and left for my run just after 6 a.m.  I like to get up early because it gives me time to relax and enjoy a coffee before the run.  I ran to the lake and then a bit westward.  Lately, breakfast has been mini-wheats, a favourite of my husband’s.  I got out the door a bit late, with trying to figure out what to take to work with the planned run home.

There’s a bit of planning involved in which coat to leave behind at work.  And, which clothes will be ready for cleaning after this “wearing” as they will be transported home scrunched in a big tote bag.  I wear my running shoes to work, as I have a supply of work shoes at the office.

The lake, just east of Ontario Place - Monday November 15, 2010, 6:40 a.m.

Coronation Park, Monday, November 15, 2010 - 6:30 a.m.

Work is extremely busy now and in order to face the day of work and conserve my energy for running, I often meditate and say a prayer or two on the subway to centre my thoughts and energy. It helps to be listening to quiet music while doing this.

I didn’t get out for lunch until 1:30, although I ate my peanut butter and banana sandwich around 11 a.m. I took the subway to the Lawrence station and visited the Lock Library at the corner. I was able to get an audio version of “What I Talk About When I Talk About Running” by Haruki Murakami. Then a stop at Starbuck’s and back to work via subway.

Mini-Wheats, lots of fibre, a current favourite

I worked until 5:30 p.m. and then felt a great sense of liberation as I left work to run home. I did about 38 minutes of tempo running in three sections. I got home just after 7 p.m. and felt GREAT!!! Running home is a sensational way to transition from a busy work day.

But now, I must leave blogging behind, spend time with my husband and get to sleep at a decent hour. Especially since I will be going to a play tomorrow evening, which starts at 8:00 p.m.

Best wishes to all!


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Big week ahead

I’m not sure if sipping a glass of red wine is the best preparation for the 75-80 mile week ahead however here I am in recovery mode from a weekend of shopping.  Shopping is something I try to avoid while in heavy marathon training as running becomes top priority for expending leg energy.  It was however a nice diversion for my easy week of running.

Waiting to be filled with Christmas cookies

The main source of fun is often, a trip to Target.  A lot of the purchases made at Target were in preparation for the holidays, wrapping paper, festive cookie containers, stocking stuffers and paper party products.  I am an avid baker and I’m looking forward to posting photos of my holiday baking as well as the recipes.  I love the holiday season and in our household it officially kicks off with the Advent Vespers at St. Basil’s church.  I’m finding it hard to hold off on the temptation to start listening to my playlist of Christmas Carols on my IPod.  And, I’m looking forward to seeing the festive tree in Union square, San Francisco on our post-marathon days there.

Ready for holiday wrapping

Yesterday morning, I was quite tired, mentally, from the late night at work but I did get out for 3 miles before leaving town.  This morning I ran another 3 miles on the treadmill.  With all this rest, and the missed speedwork on Friday, I should be feeling pretty peppy tomorrow.

The plan for the week is something like this.

Monday – a.m. 5 miles / p.m. 8 miles with tempo work or speedwork

Tuesday – 7-8 miles

Wednesday – a.m. 3 miles / p.m. 8 miles with tempo work or speedwork

Thursday – a.m. 3-4  miles / p.m. 8 miles easy pace

Friday – a.m. 7-8 miles easy pace

Saturday – 18-20 miles

Sunday – 7-8 miles very easy

Total for the week 75-80 miles

What will it take to pull off this week successfully?  Number one, it means carefully monitoring hours of sleep and getting to bed at a decent hour.  Eating a good breakfast and making sure to have some protein, no longer than 20 minutes after each workout.  Limiting alcohol consumption.  Alcohol interferes with REM sleep, among other things.

I enjoyed hearing about the fitness routines of my sister and sister-in-law.  Both, do most of their running in the evening as their mornings are very busy.  As mentioned earlier, my sister has four kids and my sister-in-law has three kids.  My sister’s PRECOR treadmill has held up very well.  She has had it for six years and it has survived an episode of an exercise ball getting pulled complete under the belt.  I guess these things happen when you have four kids.  They both took it easy this morning but were planning to run later this evening.

The elusive Petite, Size 0, on sale

The border crossing was not as bad as earlier trips with 30 minutes to clear customs and no waiting at all to pay duty.  We always declare what we have purchased, a family tradition, instilled in us by our mom.

We had a wonderful time together and talked about our next outing, hoping to include our mom and another sister-in-law who gave birth to a son in August.  My parents have 14 grandchildren, with an even split between the sexes.

Well, better tuck into dinner and get prepared for the week.

Happy end-of-weekend to all!


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Sacramento, ready or not

If you have been following my blog, you may have started to wonder where and when I was planning to run my marathon.  Fairly early on in the short history of my blogging, I mentioned Sacramento in this POST. However, with my new, very busy job, I was not sure whether I could get the time off.  Although, I began to find myself resolving to run the marathon, even if I had to fly out for a 2-day weekend.  Thankfully, I am able to take 3 days off so we will spend a couple of days in San Francisco after the race.  The marathon is called the California International Marathon or CIM.

Three years ago, I ran a 30K in Sacramento in 2 hours and 15 minutes.  I was very disappointed with my time.   Well my outlook is quite different now, and my former running self seems like skin, I’ve long since shed.  I suppose the aging process has a lot to do with the surreal aspect of feeling disconnected from the vigour of former days.  Anyhow, I am excited and am looking at this marathon as Phase One, with the next marathon to be faster.  I have to start somewhere and time is not on my side, as Ed Whitlock has said of his running adventures.

Clark County 30K (Sacramento)

I was supposed to run home from work tonight but something came up at work and I was there until 9:30 p.m.  But, I am an eternal optimist and I tell myself that something good will come out of missing this workout 🙂  The week is becoming a much easier week than planned.

Take care everyone and think nice thoughts!


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Forgetting is good for the soul, and the long run too

21 mile route - November 6, 2010

I’ve had a great month of training, with very solid long runs, of 19, 18.5, 21 last week and finally, 21 this week. I’m due for an easy week and will be heading off to New York state next weekend for an overnight getaway with my only sister, and one of four, sisters in-law. Both run, and due to the demands of parenthood, have treadmills. My sister has 4 kids age, 8, 6, 4 & 2 and my sister-in-law is mother to an 12, 9 & 6 year old. In addition to running, my sister, who is an excellent hockey player, plays a couple of times a week.

Queen Street, still sleeping

Early in the run I made a pit stop at Starbuck’s and recognizing the barista, formerly at our neighbourhood location, chatted briefly about running. I asked if I could take his photo for my blog however he said there are protocols in place regarding photos of staff. I quickly scribbled down my blog address for him.

Then east on Queen street, north on Spadina and over to R’s, where B & D were also waiting. We ran over to J’s and then an uphill trek up Russell Hill Road, and through Forest Hill to the beltline.

I felt the need to take charge of our route, as it is very hard to stay focused without a route to visualize.  Because of this, a few minor insults were bandied about, the way guys will do but everyone soldiered on, in spite of the more-challenging-than-usual-route. I have four younger brothers and I’m sure there’s a kind of familiarity and comfort in being the only female in our running group. A little sister, for which I prayed constantly, only arrived when I was 11 years old, and my role was more like that of a second mother.

I parted company from B and R at St. George and Dupont and ran south to the Lakeshore.  Once I hit the lakeshore I got a bit distracted with with the sights and picture taking on this chilly but fresh and sunny day.

Art on the run, outdoor photo exhibit, Harbourfront

I weave through the outdoor photo gallery on York Quay, the subjects are always Canadian content and enviroment and landscape related.   Then east to the Music Garden where a large team of teens were involved in dismantling the rigging for two tall ships.  Three miles to go, seems less so, when it is a well-worn route.

4 miles to go, time for a photo

Getting ready for winter?

On the home stretch I muse on mental strategies for marathoners.  While running a marathon it is helpful mentally, to practise a kind of forgetfulness and forget how far you have run, and try and relax as though you are out for a short run.  A useful life skill as well, the ability to willfully forget is closely tied to the ability to forgive and start anew.  So I imagine this as one  of my easy morning runs, and the end of my 21 miler does not feel quite as taxing.  As I run through the apple orchard near Ossington-Old Orchard School, Renee Fleming is on my IPod singing Leonard Cohen’s  Hallelujah.   I’m almost home, Hallelujah, Hallelujah!

To hear Renee sing CLICK HERE

There’s a blaze of light
In every word
It doesn’t matter which you heard
The holy or the broken Hallelujah

Hallelujah, Hallelujah
Hallelujah, Hallelujah

Leonard Cohen

Lake Ontario moment, November 6, 2010 10:30 a.m.


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Run two miles in my shoes

The other week, I ran with a neighbour who had recently purchased a couple of pairs of running shoes.  She was not altogether pleased with early signs of wear and tear on the mesh toe box.  Turns out that we both have the same size foot so with two miles to go, I suggested that she take a test run in my shoes.  I have been wearing New Balance running shoes exclusively since 1995, ever since winning a pair at the Spring-Run Off 8K in High Park.

New Balance 758's

I had purchased only one pair of New Balance shoes prior to that and due to poor advice from a salesperson, ended up with a too-big pair of New Balance shoes back in the early 80’s.  Unfortunately, this bad fitting, deterred me from the brand, and highlights the importance of buying your shoes at a place with a reputation for knowledgeable staff, such as New Balance stores.

New Balance is known to long-time runners as being at the footwear-forefront of the first running boom of the 70′s and 80′s.  The Boston based company started out in 1906 as the New Balance Arch Support (NBAS) company and evolved into the New Balance Athletic Shoe (NBAS) company

Like many long-lived companies, the philosophy has been to avoid expensive advertising in favour of research and design excellence.  In spite of competition from larger athletic shoe companies  it has exceptional brand recognition for state-of-the-art shoe design and competitive pricing.  It sponsors world-class runners and local champions (a story for another day) with an emphasis on the community involvement of these athletes.  The price tag for New Balance shoes  is far less than companies who market their products by seeking endorsements of the Tiger Woods and Michael Jordan’s of the world.

The pair my neighbour test-ran were the NB760’s and she asked me to quote her, “good shoes, good shoes” as she ran along, and again, “good shoes, good shoes”.  She also commented that my shoes felt more cushioned than her new shoes in spite of the fact that my shoes were at the end of their life.  I also use the NB special insoles that you can buy for about $30, and last for a couple of years.  The other New Balance shoe I wear is the NB950.  This shoe is a bit lighter and streamlined so I wear this for my faster paced workouts.

As for my experience of wearing another brand, truthfully, I was surprised in my dissappointment.  Go New Balance!

“Yet if a woman never lets herself go, how will she ever know how far she might have got? If she never takes off her high-heeled shoes, how will she ever know how far she could walk or how fast she could run?”  Germaine Greer

New Balance 950


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Travel with Running Gear in One Carry-on Bag

Monday, September 13, 6:45 a.m. Lake Ontario

I woke at 4:30 a.m. today as I’ve decided to try and move my sleep pattern towards the upcoming time zone change. My run started in the dark with a fairly steady downpour.  When I reached the lake the sun was beginning to break through the cloud cover, as seen in the photo.  On arriving home, the day fully emerged as one of those quintessentially lovely, late-summer days.

Also in preparation for my trip to Germany, I have become obsessed with the goal of traveling with one carry-on bag. I have been scouring the internet for tips in order to achieve this.  Marathoners know, that every extra pound carried over the 26.2 mile trek requires extra energy. As travelers we runners are at a slight disadvantage (although not to the extent as golfers or pole vaulters) to traveling light, as we must pack our space consuming running shoes.  If you are traveling to a race, add to that a pair of racing flats.  And, if you are racing a marathon in transitional weather, then racing gear for 3-4 seasons might be required.

I confess that while I am an experienced marathoner, I am a beginner at the one-bag-carry-on challenge.  In fact I am trying to kick my over-packing habit.  My desire to be organized and ready for anything works against me when it comes to packing.  The name of the game for the one-bagger is multi-tasking clothing items.  An additional challenge is finding multi-tasking clothing for a trip to the opera in Frankfurt.  I am someone who likes to be dressed appropriately for every occasion.  I hope to compile these tips to once I successfully enter the realm of the one-bag-carry on living.

For starters:

Tip #1 – Take along an old pair of running shoes for your runs and leave them behind at the end of your trip to make room for any purchases.

Tip #2 – A stylish pair of sweatpants can do triple duty as PJs, casual wear for a plane trip and exercise gear

Tip #3 – Wear the running top for the next day as your PJ top

Tip #4 – Don’t take more than 2 versions of a running outfit suited to one particular type of weather

Tip # 5 – If you wake early to run and your traveling mates sleep in.  Make sure all your gear is assembled before you go.  In IPod can be used as a flashlight if you have to navigate in the dark.

Please feel free to comment and add your own tips.  Thank you!