Mind, Motion & Matter

Running, Essentially . . .


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Rest in Peace Danny, God Bless

Over $42,000 was raised in order to give Danny Kassap a proper burial in Mt. Pleasant cemetery, a place where he ran regularly.  To find out more about Danny’s story CLICK HERE.  How to measure the stress endured by those on the “refugee highway” running from, but leaving behind a life, for better or for worse.  Danny’s seven year struggle came to fruition in 2008 when he was granted landed immigrant status.  His story is the story of a refugee who found refuge and hope in running. The strength he showed through hardship won hearts and friends.

Forever young, at age 28

REFUGEE BLUES  W. H. Auden

Say this city has ten million souls,
Some are living in mansions, some are living in holes:
Yet there’s no place for us, my dear, yet there’s no place for us.

Once we had a country and we thought it fair,
Look in the atlas and you’ll find it there:
We cannot go there now, my dear, we cannot go there now.

In the village churchyard there grows an old yew,
Every spring it blossoms anew;
Old passports can’t do that, my dear, old passports can’t do that.

The consul banged the table and said:
‘If you’ve got no passport, you’re officially dead’;
But we are still alive, my dear, but we are still alive.

Went to a committee; they offered me a chair;
Asked me politely to return next year:
But where shall we go today, my dear, but where shall we go today?

Came to a public meeting; the speaker got up and said:
‘If we let them in, they will steal our daily bread’;
He was talking of you and me, my dear, he was talking of you and me.

Thought I heard the thunder rumbling in the sky;
It was Hitler over Europe, saying: ‘They must die’;
We were in his mind, my dear, we were in his mind.

Saw a poodle in a jacket fastened with a pin,
Saw a door opened and a cat let in:
But they weren’t German Jews, my dear, but they weren’t German Jews.

Went down the harbour and stood upon the quay,
Saw the fish swimming as if they were free:
Only ten feet away, my dear, only ten feet away.

Walked through a wood, saw the birds in the trees;
They had no politicians and sang at their ease:
They weren’t the human race, my dear, they weren’t the human race.

Dreamed I saw a building with a thousand floors,
A thousand windows and a thousand doors;
Not one of them was ours, my dear, not one of them was ours.

Stood on a great plain in the falling snow;
Ten thousand soldiers marched to and fro:
Looking for you and me, my dear, looking for you and me.

Now that Danny’s funeral costs are covered it has been suggested that friends and supporters consider directing donations to Covenant House where Danny found shelter in his early days in Canada.


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CBC Morning – Run to the Tower

A couple of weeks ago, I visited Mountain Equipment to outfit a young man, with running shoes courtesy of MEC. Generously, they also provided him with microfibre warm-up pants, this in preparation for an interview with John Chipman of CBC Radio Morning, the Running Show, to be conducted while running.

When the time came for the run, my friend did not appear and a while later we got a call that he would be another hour. Thankfully, I was able to recruit Clifton to take his place.  In the end, running with Clifton proved more in line with the theme of the interview, that being how running is a great activity to acquaint newcomers to the city.  Although barely a mile from the lake, Clifton was not aware of the lake’s proximity having arrived from Africa barely a month ago.  As well, he had never been very close to the CN Tower.  When asked whether had had seen much of the city, he cited a trip to St. Clair and Yonge.

The show will air this Tuesday, May 10th around 7:20 a.m. and will run for about two minutes.

CLICK HERE for details about John Chipman and running in Toronto.

CLICK HERE  to connect to CBC Radio online.

Spirited sight-seeing

Thanks MEC!


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I’m back!

I’ve learned that you cannot blog daily while organizing a gala, running and working.  Training for NYC starts Monday.  For now, I’m taking it easy and focusing on Monday as the day to step into a six-month marathon training plan.

As for the Gala, we sold out, are already planning for next year and met our net revenue goals.  We’ve got that loving feeling.  And it’s growing, growing, growing . . .

The happy but exhausted co-chairs of People4Kids Gala.


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New York Marathon – I’m In!

Most people know about the lottery to get into the New York City marathon but few seem to know that there are qualifying standards that will give you a guaranteed spot if you submit a qualifying time and then register by April 30th.

I really cut things close, with being so busy and was trying to register last night at 11 p.m. and ended up utterly confused by the process and the instructions I had received earlier regarding my claim.  I sent an email with a plea for help and received an auto-answer saying it might take up to a week to receive a reply.  Thus, I was thrilled to check my email a few minutes ago and find a personal reply from a Janet, telling me that I am in!

Nice . .

So there is my quick bit of news and back I go to gala planning.  Two days to go!

New York City Marathon Standards for Guaranteed Entry

Runners who meet the following qualifying time standards* in a half or full marathon whose results can be certified online:

Open (Age 18-39)** Masters (Age 40+)**
Marathon Half-Marathon Marathon Half-Marathon
Men 2:55:00 1:23:00 3:10:00 1:30:00
Women 3:23:00 1:37:00 3:38:00 1:44:00
Veterans (Age 50+)** Veterans (Age 60+)**
Marathon Half-Marathon Marathon Half-Marathon
Men 3:30:00 1:40:00 3:45:00 1:48:00
Women 3:52:00 1:50:00 4:13:00 2:00:30
Veterans (Age 70+)**
Marathon Half-Marathon
Men 4:00:00 1:55:00
Women 4:35:00 2:11:00

* All times must be run at, or faster than, the posted time. Times achieved outside of NYRR races must be verifiable online.
** Your age on the day of the qualifying race.

You must have met the appropriate qualifying time between January 1, 2010 and January 31, 2011 (2011 NYC Half-Marathon and Boston Marathon 2011 times will also be accepted, provided you applied by April 30, 2011). Include the race name and date with your application. Please contact us via e-mail at marathonmailer@nyrr.org if you qualify.


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Running & Cycling Around Town

I had my bike tuned up last week and rode my bike to work for the very first time on Monday.  How marvelous to get to work in 6 minutes, rather than 15.  A great development given my current time crunch.  My life now is all about lists, lists and more lists.

This morning I realized that I had forgotten to get a document signed, that had to be sent to the ROM for noon today.  So I ran to the signatory’s home and back for about 4 miles with a stopover at Walmart to pick up a number of much needed stationary supplies.  Very convenient that they open at 9 a.m. for a busy person who often starts work at 10 a.m.  I was able to scratch a slough of things off one list.

I took a bean salad to work for a farewell lunch that coincided with the nicest weather of the day, allowing us to eat cake and drink coffee in our backyard patio.  Lovely people, lovely weather.  Most of the meal was prepared by a Columbian couple and it was very tasty.  I left work a bit early to dash to the UPS store at King and Bathurst which is printing the Gala program booklet.  Getting there 30 minutes early means that they will be able to have it ready for late-afternoon tomorrow.  They did an amazing job, the prices are very competitive  and the staff and owner are  friendly.

From there I stopped at Sanko Japanese Foods where I picked up some obscure items for a complicated Japanese rice dish that I usually only make for very special occasions.  I confess, that there is a bit of vanity involved in this time consuming choice as we are going to a pot luck party at the home of the first Asian Canadian woman to be a judge.  Sanko is opposite Starbuck’s so I stopped for a coffee break and made lists and more lists, sent emails on my Blackberry and was able to cross off more “to do’s”.

I stopped by the Paper Place but they were closed and I headed west on Queen street to Woolfit’s Art Supply store.  I picked up a number of items including a 32″ by 40″ piece of black foamcore on which to display the Silent Auction results.  The clerk wrapped this item in plastic and I asked her to make a handle out of tape.  Thankfully there is little wind today and I was able cycle home with one hand on the handlebars and the other holding this potential sail.

And now, I’m home eating leftover pizza and ready to work.  Tomorrow afternoon I will part of an interview conducted by John Chipman of CBC radio.  The young man I ran with on the weekend, John Chipman and I will go for a 5 mile run and some of the chit chat will form part of a 2-3 minute radio segment.  He is not able to tell me when it will be aired but I’ll post the date when I find out.

In a week I’ll be able to tackle my growing list of Post-gala, things to do.

Adios!


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Boston Marathon

Lucky Boston marathoners.  Conditions were fine with a tailwind and without the heat that often accompanies a Boston tailwind.  What a fine, fine feeling that must have been.  Congrats to all finishers.  Unbelievable times from the elite runners.

My day was busy with a lunch meeting and no time to have a peek at the action via the web.  I can’t believe that I missed five days of blogging!  But with 14 days to go for the gala I am working at light-speed.  I have been running.  I haven’t missed any running days although the Saturday longer run was shorter than usual due to the dismal conditions of very cold rain.  I ran about 9.5 miles on Saturday, then 5 miles on Sunday during which time the cake I had in the oven got a bit overdone.  Today, I had a very satisfying workout at U of T.  I had suggested that I should run 6 x 500 meters but my coach said I should do at least 8.  So I did eight and kept a consistent pace with the last two run run hard and faster than the previous ones.

I looked at the results from Boston for my category and boy are the women in my age category getting fast.  It will take a lot of hard work to place in the top five next year.  I’ve run Boston five times and all those times were into a headwind.  At least I never had to run it on one of the super hot days.  That would do me in.  I’ll take a headwind any day.

I look forward to more blogging after May 3rd.  Ciao!


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The Boston Marathon, a Run For All Reasons

The running of the Boston Marathon is fertile ground for stories to inspire, but most would be hard put to find one more compelling than that of Team Hoyt.  Rick Hoyt has cerebral palsy and the medical advice given to his parents on his birth was that he should be institutionalized, as there was no hope that he would have a “normal” life.  Nonetheless, his parents treated him like an ordinary child and with the help of a computer device Rick was eventually able to communicate to his family, his passion for sports.

Thus it was that Dick Hoyt began to enter charity runs and compete while pushing Rick in a wheelchair.  A source of much enjoyment, the pair began entering marathons and from there, progressed to triathlons. For the swim, Dick would tow Rick in a tiny boat and for the cycling portion would carry him on the front of his bike.  As of 2008, they had completed 229 triathlons and 66 marathons, often finishing in the top 10% of the field with a marathon personal best of 2 hours 40 minutes and 47 seconds.  A time, which is 3o minutes under the qualifying time for Open Men in the Boston Marathon.

In 2009 the duo completed their 27th Boston Marathon, Rick was 47 and Dick was 68 – sending a message to the world to include rather than exclude those with disabilities from activities that most of us have the good fortune to easily be a part of.

Never, ever give up! What does that mean to you?


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Baking not Blogging

Sunnyside Beach not so sunny.

Yesterday, making all the pieces of my day fit together meant arriving at work super-early, running from work, along the lake, through High Park and a brief interlude at home followed by dashing off to a meeting at C-5  with the bandleader of Ethio Fidel Jazz band who will perform at our gala People4Kids.

The day got off to a sweet start as we got an early morning delivery of chocolate from CAMINO fair trade, organic chocolate destined for Gala goodie bags.  We received this note from CAMINO.  WooHoo!

Thank you for considering us as sponsors for your event. We are truly impressed with all your hard work and dedication towards orphaned children affected by AIDS in Ethiopia. We are happy to be able to contribute a small gift for your gala. We are able to offer you 300 chocolate minis (55% dark).

I just popped a chocolate into my mouth and yes, yum, it is superfine stuff.  Thanks Camino chocolate, you are the best!  I’ll also be seeking out their chocolate coconut bar.

Western Horizon seen from Sunnyside Beach

The foggy dew of the morning evolved into an atmospheric mistiness over the lake in the afternoon.  I took the beach shots just before starting the 12 x 200 meter pick-ups with 75 second recovery.  When I remarked to my coach that it was a fun workout, he confided that it is one of his favourites.  My coach, a former Olympian also holds some world records for his age group in the 800 meters.  I gather that one of his training secrets is circuit training which includes hopping up stairs on one foot.

On the heels of my workout I bounded breathlessly into our local Starbuck’s at College and Dovercourt to be greeted by the manager who told me that yes, Starbuck’s will donate a $75 gift basket to the Gala.  This manager is very excited about the opportunity she will have next week to meet Howard Schultz of Starbuck’s.

C5 Charcuterie Plate

As for food I added shredded apple and orange juice to my carrot oatmeal to improve on the “fruitlessness” of Wednesday. Also consumed through the day was; 1 bottle YOP, Activa yogurt (2.9% MF), peanut butter and banana sandwich, portion of a large charcuterie platter and that is it.  Not much really as my appetite is still a little curtailed and I’m feeling about 90%.  A nurse who is part of the team looking into the illness incurred by me and many last Friday was quite interested to hear that I had previously been struck down by the Norwalk virus.

Apple, Carrot, Orange Juice Oatmeal

After returning from C5, I was inspired by the sight of 4 very ripe bananas to bake banana bread for a friend’s visit.  Well, actually she will put to work, helping me to bake 30 dozen cookies.  After baking I was completely out of gas.  Time for bed – blog or no blog.

To Blog or To Bake Banana Bread

p.s.  I just got off the phone with Dufflet pastry and they are donating a cake certificate to the silent auction.  Life is sweet! But — will my friend feel the same way after helping me bake 30 dozen cookies?


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George Sheehan’s Important Running Tips

Here are 10 of 20 tips from the guru of the first-wave boomer, running boom. CLICK HERE to see all George Sheehan’s Tips

1) Keep a record of your morning pulse. Lie in bed for a few minutes after you awaken and then take your pulse. As your training progresses, it will gradually become slower and after three months or so plateau out. From then on, if you awaken and find a rate of 10 or more beats higher, you have not recovered from your previous day’s runs, races or stresses. Take the day or more off until the pulse returns to normal.

2) Do your exercises daily. The more you run, the more muscle imbalance occurs. The calf, hamstrings (back thigh) and low back muscles become short, tight and inflexible. They have to be stretched. On the other hand the shins, the quads (front thigh) and the belly muscles become relatively weak. They must be strengthened. Learn the Magic Six: Three strengthening exercises, three stretching exercises.

3) Eat to run. Eat a good high-protein breakfast, then have a light lunch. Run on an empty stomach at least two, preferably three hours after your last meal. Save the carbohydrates for the meal after the run to replenish the muscle sugar.

4) Drink plenty of fluids. Take sugar-free drinks up to 15 minutes before running. Then take 12 to 16 ounces of easily tolerated juices, tea with honey or sugar, defizzed Coke, etc. before setting out. In winter that should be all you need.

5) Find your shoes and stick to them. High-arch feet do better with narrow heels. Morton’s Foot (short big toe, long second toe) may need an arch support in the shoe. If a shoe works, train in it, and wear it to work

6) The fitness equation is 30 minutes at a comfortable pace four times a week. Your body should be able to tell you that “comfortable” pace. If in doubt use the “talk test”. Run at a speed at which you can carry on a conversation with a companion.

7) Wait for your second wind. It takes six to 10 minutes and one degree in body temperature to shunt the blood to the working muscles. When that happens you will experience a light warm sweat and know what the “second wind” means. You must run quite slowly until this occurs. Then you can dial yourself to “comfortable,” put yourself on automatic pilot, and enjoy.

8) Do not cheat on your sleep. Add an extra hour when in heavy training. Also arrange for at least one or two naps a week and take a long one after your weekend run.

9) Most injuries result from a change in your training. A change in shoes, an increase in mileage (25 miles per week is the dividing line; at 50 miles per week the injury rate is doubled), hill or speed work, or a change in surface. Almost always there is some associated weakness of the foot, muscle strength/flexibility imbalance, or one leg shorter than the other. Use of heel lifts, arch supports, modification of shoes and corrective exercises may be necessary before you are able to return to pain-free running.

10) Training is a practical application of Hans Selye’s General Adaptation Syndrome. Stress is applied, the organism reacts, a suitable time is given to reestablish equilibrium. Then stress is applied again. Each of us can stand different loads and need different amounts of time to adapt. You are an experiment of one. Establish your own schedule, do not follow anyone else’s.


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Running Through the Ages

Age-graded tables use a number of variables to compare performances at different ages in track and road running events. These age-graded tables quantify the typical decline in athletic performance as we age as well as the improvement that comes as a young athlete reaches their prime. The World Association of Veteran Athletes (WAVA), the world governing body for masters (veterans) track and long distance running athletes are responsible for the development of these tables as well as ongoing updates.

Check out the latest age-graded calculator HERE

Masters athletes thrive on the interesting comparisons to open-age athletes made possible by these tables. The tables were updated in 2006 and recently adopted, and to my delight I discovered that the 3:10:02 marathon I ran at age 50 to set an Ontario 50-54 record has been upgraded considerably.  According to the 1994 tables my time was equivalent to a 2:50:05 marathon but in the past year I had a look and my time is now thought to be the equivalent to a 2:40:00 marathon.  Gee, if I had run one second faster, I would have (virtually) broken the 2:40 barrier.

I’m not sure why they changed the tables but suffice to say that as a 2:50 equivalent I expected that it would not take long for this record to be broken.  As far as I know, the record still stands so it seems the table-makers have grounds for their changes.  I should mention that I have no aspirations to try and break the Ontario 55-59 record as that mark is an outstanding 3:11:56 run by Paula Hickman of Ottawa which is also the Canadian record.  That time is equivalent to a 2:30 marathon and not far off Sylvia Ruegger’s 2:28:36 the Canadian open record that has stood for 36 years.  CLICK HERE to read an article about speedster Paula Hickman who is planning to go for it when she turns 60.

Paul Hickman setting a stellar Canadian age-group marathon record. (Photo from Digital Journal)

Regarding the discovery of my lowered age-graded equivalent, who knew that you could improve your marathon time without taking a single step.