Stace, Kimmy and I headed out to the Toronto Islands on Sunday, May 29th for the Nike RUN TO race. 

It was a cool (well not actually cold since it wasn't snowing) and wet race. We had signed up to run in the 55-60 minute wave but it was taking way too long to cross the start line so we jumped to the 40-50 minute wave. Seems like a lot of others did the same ... We got blocked a few times which slowed down our times. Combine that with a migraine and I did not set any personal best - but we still managed to finish in under an hour.

The best part of the race - being with my friends. The best part of the run - along the boardwalk.

We did have fun. The angels rocked - again.

Kimmy: 55:??
Stacey 59:41
Jessica 59:55

Dar - we missed you. Adam - thanks for showing and showing us up (49:43)  ;-)

Four days to find out who runs this town....

Will it be me?  Not likely. If the course is similar to the previous year then there are some tight corners which mean you need to slow down or run slower runners over.  I am not racing this for a PB - just for fun.

I think the people at Nike have done a fabulous job of marketing running and getting people active. They have a promotional budget that no other race (or many companies) have.

For those who are wanting to bring friends or family to the event. You can buy ferry tickets at Nike Town or at the docks. The only bummer is that the ferries to Centre Island are reserved for racers so your entourage will have to take the ferry to Ward's Island and walk or take a bus to meet you.

I did find the following out from the RUNTO.CA website...
* there will be 160 port-o-lets (for 10,000 runners) and 100 hand washing stations
* the race is at 2:45 PM and I am on the 10:30AM ferry (unlucky)
* there is a brunch from 10:00AM to 12:30PM
* party after the run (not me - I am heading to play ultimate)

Sounds like a fun day.... Now let's hope for sunshine!

We had our first ultimate frisbee game on Sunday at Sunnybrook Park. It was my first time ever playing and boy was it fun!  Unfortunately, we lost 10-6 to the Tossers.



Next week we will prevail.

Until then, Liam and Steve can continue playing on the sidelines....

I could write a novel on this subject - well maybe not - but atleast a few dozen posts. I came across this article in the Running Times Newsletter with some interesting facts on letting your body rest. I thought I would share it with you.

As I learned, real loss does not come until the third week of time off.

The Effect of Rest

Concerned that you've just missed some training? Or, conversely, have you been training so hard that you're feeling exhausted—or worse yet, sore—every time out? Rest is a critical component to your training plan, so break the habit of viewing a day off as a failure.

If you're feeling sore, tired, or under the weather, a rest will allow your body to heal and recover, allowing you to attack your next phase of training with renewed vigor. Even if you're feeling fine, but have been training hard for an extended period, a rest can provide a much-needed mental and physical break from the rigors of running every day.

According to Pete Pfitzinger, there's no need to worry about losing fitness during a short rest. If you're out of action for an extended period of time, though, a number of adaptations will take place. As he wrote in his Pfitzinger Lab Report, "After two weeks off, VO2 max and performance typically slip less than 2%. During the third week, however, detraining's effects kick in. By the fourth week, significant physiological changes have occurred." In addition to a decreased VO2 max, your body will begin supplying less blood to the working muscles, and your muscles' ability to store glycogen will decrease.

If you find yourself forced to take some time off for reasons other than injury, Pfitzinger recommends replacing higher volume training with some high-intensity workouts, which will help you maintain that hard-earned fitness even when you can't train every day.

I took three running programs at Running Free in Markham.  As part of any great running program, you are required to do hill sprints. Hill training helps to develop strength and endurance.

I can recall yelling "I love hills" over and over again as we ran up and down. Starting with six repeats and ending with nine.

I snipped this from the article, On the road again: Start the season out right from Active Runner and thought you might be interested. I have added some of my own comments in bold.

2. Get into hill shape: All that time on the treadmill has kept you aerobically fit (a good thing), but you haven't been on the road. While treadmills simulate running, it's important to remember that they run you -- you don't power the treadmill.

For those of you who use a heart rate monitor, this is why your heart rate will be four to eight beats lower than what you would see on a similar outdoor run. It follows then that if running outdoors means recruiting more muscles, running on rolling terrain requires putting those muscles to good use. You can spot a treadmill runner in an early-season race by watching them fade on the hills.

To avoid becoming a "fader" yourself, it's important to incorporate some hill running in your routine. Start small by doing two to three runs a week on a rolling course. Once this is comfortable, consider heading for a local hill and doing some 30" to 45" repeats (at normal pace) in the middle of a weekly run. When this is comfortable (four to six weeks), you can start to do some specific hill work. Start with 40" repetitions and build to 80" max.

Remember the three keys to hill workouts:

• Warm up well beforehand -- at least 15 minutes.
• Do not sprint up the hill -- instead, run at a normal pace up the hill then pick up the pace for the last five seconds (as you come over the top of the hill).
• Jessica's note: My second coach taught us to jog lightly down the hill - not walk - in order to flush lactic acid from our muscles. This really worked. I found myself in less pain the next day and recovered and built strength much faster.
• Recover after each hill workout -- Some light stretching and elevating your legs will help alleviate some of the additional stress that hill work entails.

As runners, we mostly compete against ourselves (at least most recreational runners) - trying for a PB (personal best). This weekend, I wanted to run the Sporting Life 10K in 55 minutes - that would have been my personal best and record.

I did not achieve this time - but I did finish in 56:13 - still a PB for me.  For my friends, Stace, Dar and Dor - you rocked as well. The angels all set personal records.  Adam, you rock!



You can click here for more pictures.

Thanks to all  my friends and Dave for being there to run and support me.