Mind, Motion & Matter

Running, Essentially . . .


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Winter Running Gear – Accessories

Fundamentally, I find  running in the winter far more comfortable than through the very humid and hot days that we often get in July and August.  The most challenging part of the winter is poor footing, particularly when attempting to run faster workouts.  As far as cold temperatures, wind speed makes all the difference.  When the temperatures drop below -5C with windchill, it makes good sense to figure out a route that minimizes exposure to strong headwinds.  If you do have to run into strong winds wearing suitable accessories can make a big difference.

Here are the accessories I have to face temperatures up to minus 20C.  In addition to the headgear shown, I would most likely don my thermal hoodie from MEC.  The key design feature of this piece is the well-constructed hood which comfortably wraps around the face and forehead.

I find that wool with its natural wicking properties works best.  I got my favourite wool hat free, at a swap meet in the Yukon more than 10 years ago.

Wool hat

I bought this fleece neck warmer at MEC for $4.99

Fleece neck warmer

This vented-bandana-style face protector made by Seirus was bought at Dick’s in the U.S.  you may find one of these at a store specializing in snowboarding gear.

I bought this Buff multi-functional headgear in the Yukon prior to taking part in the Klondike Road Relay in 2007.  It can double as a head band, neck warmer or face protector.

These double-lined fleece mittens have been my favourite for years.  They were bought for $7.99 at Chocky’s.

Again, wool seems to work best for warmth and wicking.  I like these Wigwam hiking socks with merino wool content, bought at MEC for $7.50

“I please myself with the graces of the winter scenery, and believe that we are as much touched by it as by the genial influences of summer.”

Ralph Waldo Emerson


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What I did while not running. Holiday Highlights

With the late start to holiday preparations due to the marathon, I’m feeling that the holiday season came and went a little too fast.  Through this period I interspersed the fun times with the fun of running 40+ mile weeks.  Since my five days of rest following the marathon on December 5th, I’ve run every day.

We were all off between Christmas and January 3rd.  Our son Steven was home from Kitchener-Waterloo where he is an intern at Research in Motion.

Christmas morning

Much of December 24th was spent preparing for our family dinner and we ended our day by attending midnight mass at St. Basil’s church.

Present-ation plus

You Are Not a Gadget by Jaron Lanier

Ready to roll

Rolling the chocolate roll

Nearly 7 hours for a 22 pound stuffed bird

Christmas dinner was well enjoyed by all and we gathered round the fireplace, oops, I meant computer to see a slide show put together for grandpa’s birthday celebration.

Watching family slide show

Boxing Day was spent relaxing and eating leftovers including a lot of cocktail shrimp and a melted brie and maple-pecan appetizer. We ate turkey for five days straight.

On the 27th we ventured out with two nieces, a nephew, our son and his girlfriend to see Tim Burton’s Nightmare Before Christmas, a modern fairy tale, at the Bell Lightbox Theatre.  Afterward we enjoyed snacks at the OB Cafe which is part of the impressive TIFF-Bell Lightbox complex.

Our crew, prepared for the 3-D version of Nightmare Before Christmas with 3-D glasses

Entrance to MOMA exhibit of Tim Burton's oeuvre

Unidentified civil servant still craving sweets despite holiday excesses

Snacks at the OB Cafe on site at Bell Lightbox

We drank a lot of Stumptown Roasters coffee at home and at LIT Espresso Bar on College street. On December 28th I ventured out into the wilds of Boxing week sales with a trip to MEC and Europe Bound. I did not find what I was looking for however did drop into LUSH and took advantage of their sale prices. Apart from the fun atmosphere and great sale at LUSH, I found the shopping expedition vaguely depressing, un-festive and decided to stay away from the shops, and have only visited grocery stores since.

Stumptown coffee at LIT espresso bar

Groceries for Japanese rice dish Maze Gohan

We shopped at PAT, the Asian grocery store in Little Korea to pick up supplies for our family New Year’s dinner as each family member usually prepares a Japanese or Asian dish.  While preparing a rather complicated rice dish called Maze Gohan, we watched a remastered version of a Luchino Visconti classic, The Leopard. This version recently became available and my husband had put it on hold at the library and had finally made it to the front of the waiting list. Three cheers for the Toronto Public Libraries! Visconti is best known for the film, Death in Venice. The Leopard features an outstanding performance by Burt Lancaster with the orginal Italian version using a dubbed voice and an English version featuring all of him.

Friends had kindly invited us to their default New Year’s eve party at their friend’s place in the Beaches.  Since our son and our roommate Alain were hosting a New Year’s eve party at our house, we decided to stay at a B&B in the Beaches on Balsam avenue, the Balsam Beach Inn, 6-7 blocks from the party in the beach and give “the boys” their own space.  We were in the two-bedroom upper suite and were quite charmed by our quarters.

B&B on Balsam Avenue in the Beach

B&B on Balsam Avenue in the Beach

 

Blogging at the B&B on New Year's Eve

Fabulous cookie treats made by our New Year's Eve hostess

Unidentified couple (not us!) participating in three-legged race on the boardwalk

The highlights of the party included; beef brisket (smoked meat) from Montreal, a test of sobriety on the beach which involved walking along wooden barricades, partially sunk into the sand, three-legged races along the boardwalk, an outstanding selection of homemade cookies and dancing to a range of hits including Poker Face, the Clash and local heroes from the past, Teenage Head (I kid you not middle-aged Torontonians). The teenagers present showed great tolerance to the dance antics of the adults.  I overheard one discussing what songs might keep the grown-ups on the dance floor.

Maze Gohan

New Year's cookie selection

We made it back to our B&B around 2:30 a.m., and set a record for sleeping in due to the utter quiet and the light-shading drapes. I think the last time I slept past 11 a.m. was as a teen. In just under 30 minutes we brewed our Stumptown coffee, packed up and were on the road as we had mass to attend and food to cook. My plan to start the year with a run along the beach while thwarted did not feel as much of a disappointment as the morning was grey and foggy and you could not see the water from the beach.

We had a wonderful dinner at my sister’s home in Richmond Hill. I’m sure it had been a busy day for her as she is the mother of an 8, 6, 4 and 2 year old. In spite of her busy life as a mom she runs every other day and plays hockey. Over the holidays one of her teams competed in a tournament. I ended my evening with triple servings of dessert and a large can of Poppycock on my lap. Having decided to make the most of the season’s end I munched away with abandon.

Poppycock, discovered on New Year's by me, former Cracker Jack aficionado

My husband asked me to move away from him as he too was hooked and was annoyed that I did not comply with this request, leaving him to rely to his own self-control devices 🙂 It was my first encounter with Poppycock and I woke the next morning wondering where I might buy some.

Those who fear snakes were made a little uneasy by the prized gift of one of our six year old nieces, as shown below.  And, for the record, we have 3 six year old nieces.

I got a western hognose snake for Christmas!

We had talked about going to see True Grit and The Social Network but somehow the days flew by and we did not make it to either.

 

Reindeer ensemble, a treasured gift from our son's girlfriend, Thuy

On Monday we drove our son back to K-W and had our final holiday dinner there.  It was very nice to have him home and we miss him but our nest is not quite empty as we have his friend and now our special friend, Alain home with us.  Happy New Year!

 

Farewell dinner in K-W

“For I dance
And drink and sing,
Till some blind hand Shall brush my wing.”

William Blake



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30 years of running, 20 marathons run

As I work towards deciding which marathon to run this spring, I quickly jotted down, in chronological order a list of the marathons I’ve run and my times. It is the first time I have done this and eventually I’ll add more detail to this record which at this point is a draft, more or less. In bold are the top three highlights.

  1. Toronto Marathon, October 1981 — 4:11
  2. Ottawa Marathon, May 1982 — 3:37
  3. Toronto Marathon, October 1985 — 3:15
  4. Shamrock Marathon (Virginia Beach), March 1987 — 3:07 (gave birth to son Steven on December 19th, 1987)
  5. Toronto Marathon, October 1996 — 3:30 (9 1/2 years since last marathon)
  6. Boston Marathon, April 1997 — 3:28
  7. Columbus Marathon, October 1998 — 3:14
  8. Boston Marathon, April 2000 — 3:14
  9. Columbus Marathon, October 2000 — 3:15
  10. Ottawa Marathon, May 2002 — 3:07:02 (personal best, age 46)
  11. Ottawa Marathon, May 2003 — 3:11
  12. Ottawa Marathon, May 2004 —3:10
  13. Detroit Marathon, October 2004 — 3:11
  14. Mississauga Marathon, May 2005 — 3:14
  15. Detroit Marathon, October 2005 — 3:10:09 (Ontario age-group record, 50-54)
  16. Mississauga Marathon, May 2006 — 3:12
  17. Chicago Marathon, October 2006 — 3:13 (1st in 50-54 age-category)
  18. Boston Marathon, April 2007 — 3:17:54 (3rd in 50-54 age-category)
  19. Boston Marathon, April 2008 — 3:22 (7th in 50-54 age-category)
  20. California International Marathon, December 2010 — 3:42 (1st in 55-59 age-category) (2 1/2 years since last marathon)

Ottawa marathon 1982 - Nice headband!


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Boston Marathon a bust for 2011

Perhaps the biggest marathon news of the year was the eight hours it took for registration for the 2011 Boston Marathon to close.  In one of my first posts I stated that I wanted to run in the 2011 Boston Marathon and that to qualify I would run the Sacramento marathon.  The historic Boston marathon sell-out took place on October 18th, 2010 about 6 weeks prior to the date of the California International marathon, where I had planned to qualify.  So while I did run under the qualifying time for my age group by 33 minutes in Sacramento, I missed the boat a few times over  in terms of registration.

Boston Marathon

In 2007 I placed 3rd in my age-group, 271  out of 8000 women and 3061 out of over 20,000 finishers. My goal had been to try and make it into the top five for my age group for 2011, a goal, which was probably not realistic for 2011 but with more time to prepare a possibility in 2012.

The most disappointing aspect of this development is that I had planned to use my Boston marathon goal as a way of raising funds for a sponsorship program for AIDS-HIV orphaned children in Ethiopia.  Which brings me to MY BIGGEST GOAL FOR 2011 WHICH IS TO RAISE FUNDS FOR THE ORPHAN SPONSORSHIP PROGRAM run by P2P Aid Organization Canada. Our family sponsors an 8 year old girl named Tigist and my husband and I are organizing a gala event to raise funds for this program.

Tigist, 8 years old

 

In November we attended a dinner held by P2P Canada.  A good friend, originally from Ethiopia is one of many highly committed volunteers and donors for the sponsorship program.  And, no, he does not run.  Hopefully, the challenges of the over 1,000,000 AIDS-HIV orphans in Ethiopia will be as well known as Haile Gebrselassie and the incredibly talented Ethiopian distance runners who have dominated the Boston marathon for years.

I am training for a spring marathon but have yet to decide which marathon. Entry to the London marathon in April is already closed so I will have to do some research and come up with a new goal race. Meanwhile, training continues to go well with 42.5 miles this week and a very comfortable 11 mile run with good company today. Remember that keeping fit should and can be FUN!

With our P2P friends

LOVED - FED - CLOTHED - EDUCATED


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Best of running 2010

Heading out for the first run of 2011 in a drizzle

Happy New Year all!  Here’s a repeat quote which was my very first blog post, along with my top ten list of running-related bests  for 2010 in chronological order.

Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded. Goethe

    Hard packed sand at Cox Bay, Tofino, ideal for beach running

  1. Running with my husband on January 1st, 2010 and whenever his knee allows
  2. Saturday runs with the smart guys
  3. Running up sand dunes in Death Valley, California
  4. Racing 4 miles in Central Park, NYC
  5. Eight days of beach runs in Tofino, B.C.
  6. Discovering the joys of running with a camera
  7. Killer, chest pounding 40 X 200 metre interval workout at Varsity Stadium
  8. Discovering audio books as a pleasant alternative to music while on the run
  9. 8 mile tempo and interval runs home from work, with the fast sections run on the downhills
  10. Finishing my 20th marathon, the California International Marathon in Sacramento

Sand dunes near Furnace Creek, Death Valley CA

Barefoot and running


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Challenges to Young Poets, (Bloggers and Runners)

“Challenges To Young Poets, (Bloggers and Runners)” With apologies to Lawrence Ferlinghetti

Ideas, inspirations, and starting points for poets, as proposed by Lawrence Ferlinghetti, the poet laureate of San Francisco with my additions and very slight changes in italics.

Climb or run up the Statue of Liberty.

Reach for the unattainable.

Dance or run with wolves and count the stars, including the unseen.

Be naive, innocent, non-cynical, as if you had just landed on earth (as indeed you have, as indeed we all have), astonished by what you have fallen upon.

Write living newspapers.  Be a reporter from outer space, filing dispatches to some supreme managing editor who believes in full disclosure and has a low tolerance level for hot air.

Read between the lines of human discourse.

Avoid the provincial, go for the universal.

Think subjectively, write objectively.

Think long thoughts in short sentences.

Don’t attend poetry or running workshops, but if you do, don’t go to learn ‘how to” but to learn “what” (What’s important to write about).

Don’t bow down to critics who have not themselves written great masterpieces or have run masterfully.

Resist much, obey less.

Secretly liberate any being you see in a cage.

Write short poems in the voice of birds. Make your lyrics truly lyrical. Birdsong is not made by machines. Give your poems wings to fly to the treetops.

The much-quoted dictum from William Carlos Williams, “No ideas but in things,” is OK for prose, but it lays a dead hand on lyricism, since “things” are dead.

Don’t contemplate your navel in poetry and while running and think the rest of the world is going to think it’s important.

Remember everything, forget nothing.

Work on a frontier, if you can find one.

Go to sea, or work near water, and paddle your own boat.

Associate with thinking poets and runners. They’re hard to find.

Cultivate dissidence and critical thinking. “First thought, best thought” may not make for the greatest poetry. First thought may be worst thought.

What’s on your mind? What do you have in mind? Open your mouth and stop mumbling.

Don’t be so open-minded that your brains fall out.

Question everything and everyone. Be subversive, constantly questioning reality and the status quo.

Be a poet, not a huckster. Don’t cater, don’t pander, especially not to possible audiences, readers, editors, or publishers.

Come out of your closet. It’s dark in there.

Raise the blinds, throw open your shuttered windows, raise the roof, unscrew the locks from the doors, but don’t throw away the screws.

Be committed to something outside yourself. Be militant about it. Or ecstatic.

To be a poet at sixteen is to be sixteen, to be a poet at 40 is to be a poet. Be both.

To be strong at sixteen is to be sixteen, to be healthy at 50 is a to have good genes, good luck and good habits.

Wake up and pee, the world’s on fire.

Have a nice day.

First read at the 17th Annual San Francisco High School Poetry Festival, February 3, 2001

My first exposure to Ferlinghetti was in a grade nine art class where we read from Coney Island of the Mind and did drawings inspired by these poems.  I also recall creating a giant papier mache pizza a la Claus Oldenberg.

City Lights, a must see when in San Francisco

During our short 1 1/2 day stay in San Francisco earlier this month we visited City Lights Bookstore which was co-founded by Ferlinghetti.

Wishing you a Happy New Year filled with poetry, running and blogging or whatever you like to do for FUN!

Purchasing Nox, by Canadian poet Anne Carson

Extensive Beat literature and poetry section


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Carrots, the breakfast of champions

If you started your day with a chocolate, raise your hand please.  And carrots?

Today is the day that I try and remember how bad it feels to overeat with the inevitable sluggishness, torpor and lethargy that follows. I did well in the early part of yesterday with a mandarin orange, banana, YOP yogurt drink, grapefruit juice but after my late-morning run I had a large turkey dinner and finished off with more than half of a fair sized chocolate bar. The fatigue of overeating ensued and I had to take a little nap. Bonking on a blood sugar high is not the way I really want to spend my time.

Heading out for a run in High Park

Busted!

For the third time in the past seven days I ran with my Saturday pals. This may be a record for us. I appreciated their availability as I find it far more difficult to get out the door when I have all day to run.  Too much choice seems to  lead to much procrastination. I resisted a momentary urge to have chocolate before my run and returned from my 7 miles with thoughts of a healthy breakfast.

Carrots for breakfast, yum!

Earlier this month I learned of a Carrot Cake Oatmeal recipe from a friend’s blog Frugal ‘n’ Fit, who learned of it from another food blog called Oh She Glows. I have always been an oatmeal lover and my early days of marathoning involved double bowls of oatmeal for breakfast. Here is my adapted version of the recipe with a holiday twist.

Holiday Carrot Cake Oatmeal

Holiday Carrot Cake Oatmeal (adapted from Carrot Cake Oatmeal)

* 1 cup regular oats
* 2 cup almond milk (or any other type of milk)
* 2 tsp pure vanilla extract
* 2 large carrot, finely grated (1 heaping cup)
* 2 tbsp whipping cream or coffee cream
* 1/2-1 tsp ground cinnamon, to taste
* 1/4 tsp ground ginger
* 1/8th tsp ground nutmeg
* Pinch of kosher salt
* 1 tsp fresh lemon juice
* 3 tbsp pure maple syrup
* 2 tbsp crushed walnuts, divided
* 1/4 C. coffee cream or whipped cream + 2 tablespoons maple syrup (to drizzle on top)
* Shredded coconut, for garnish
* Cinnamon, for garnish
* Raisins and coarsely chopped pecans, for garnish

Lynn’s Cranberry Sauce
Add one bag cranberries, zest of one orange and juice of two oranges to a microwavable dish. Microwave at high for 10 minutes and then at medium for 5 minutes. Add sugar to taste (1 cup or more).

Directions: Finely grate the large carrot to yield 1 heaping cup of grated carrots, using the fine grate, so carrot shreds are very small.

In a medium sized pot over medium heat, add almond milk, lemon juice, and cream. Stir well. Add spices (cinnamon, nutmeg, and ginger) and salt. Stir until mixed.

Stir in grated carrots and oats. Adjust heat if necessary or reduce heat to low if mixture boils. Cook about 8 minutes, stirring frequently. When mixture has thickened, stir in vanilla extract and 2 tbsp of maple syrup. Remove from heat and pour into a bowl.

Top with pecans, raisins, coconut and a dollop of cranberry sauce. Mix cream + maple syrup mixture and drizzle over top. If desired, sprinkle with cinnamon to garnish.  3 servings

Homemade cranberry sauce goes with everything

The original version of this recipe calls for coconut cream instead of cream but we only had coconut milk in the house.  When my friend posted the recipe I commented that the original recipe is quite high in calories.  A whopping 1200 calories for one large serving.  I’ve doubled the recipe and consider it enough for 3 medium servings.  I would estimate that each serving has 700-800 calories which is still quite high but at least you get your carrots and ingredients that will metabolize more slowly than chocolate.

Happy breakfast!


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A marathoner’s holiday season diet

I stepped on the scale today and was pleased to see that my weight is in the right zone to ensure that my clothes fit comfortably. As someone who suffers from eczema, tight waistbands can trigger a round-the-waist rash. I have the good fortune to suffer the most minor of bodily insults due to running such as eczema triggered by my heartrate monitor strap and very dry and cracked skin on the heels. Others like my husband are not so lucky.

Crescent cookies, a favourite of family and friends

I ran 7 miles today with Saturday Run regulars. Thanks to holiday excess I woke late and felt fairly sluggish upon rising and throughout the morning. A sluggishness caused in part, no doubt by a diet that seems to be at least 50% percent sweets and chocolates. My breakfast was a few pieces of my mother’s stained glass torte, which is bits of green and red jello set in creamy mousse atop a crust of graham crackers. I indulged in several of the three types of cookies I’ve baked, a selection of chocolates from Chocolate Arts and a slice of chocolate ice cream cake. We have been living off the remains of the family Christmas dinner we hosted. I had turkey for lunch but thanks to all the sweet treats and much pate, I did not feel the need to have dinner.

My famous candy cane cookies

I hope to eat more healthily tomorrow, or at least for half of the day. Good luck to all in the quest for a balanced diet through the holidays. It is never too early or too late to become more active.


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Marathon recovery weeks & weight training

After the marathon on December 5th, I took five days off with 6 miles on the following Saturday and a couple of miles on the Sunday.  The next week I very comfortably ran 36 miles and today, completed a 40.5 mile week.  Feels like business as usual and I look forward to running at least 45 miles over the next seven days.

Tomorrow, I’ll start my off-season weight training routine beginning with the muscular adaptation phase of very easy upper and lower body weights in sets of 2 X 20-30 repetitions.  The starting point is about 40-50% of the maximum weight lifted during the maximum strength phase.  I would have started a couple of weeks ago however the weight room at the YMCA has been under renovation and is set to open tomorrow.

My favourite part of weight training is doing squats on the Smith Machine. Here is a good YouTube “how to” on how to use this piece of equipment. The best thing to do when you start up is to use no weight at all, just the bar, in order to get used to how the machine works and the proper motion. Done properly, squats should not hurt your back. My maximum lift when doing 3 X 4-5 reps is 135 pounds which is close to 130% of my body weight. This is about what is recommended for open-age women. I’ll have to double-check my reference book, Triathlete’s Training Bible by Joe Friel to see what the percentage is for men.

The order of lifts should go from the larger muscles to smaller. This is simple to figure out as the more weight you can lift, the larger the muscle.

I figure I’ll be lifting weights for the rest of my life as like running, I’ve grown used to the well-being that comes with sticking to this regime. Highly recommended!


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Merry Christmas all!

Busy day.  Ran one mile to  buy the missing ingredient for punch.  Family dinner, turkey, children, an infant and a birthday cake for Steven.  Purchased from ITunes a beautiful Christmas tune performed by Steve Winwood, who has been around forever. Check it out below on YouTube.

Two grandmas and their four month old grandchild, baby Zack

 

Good times! Belated birthday cake for a 23 year old