Calling in from Lagos, again...

Hi everyone,

There has been a fair bit of activity since my last post, and then some inactivity which, frankly was required both logistically and bio-mechanically.

So, Friday the 22nd, I ran a 3.1 km run through my neighbourhood with a decent pace and then had Barbara meet me at my place for the long drive to Ottawa. We took the scenic route through Haliburton, Bracebridge and Renfrew. As we drove into Ottawa, we stopped at the Race Weekend Pavilion and picked up my racing kit.

Saturday morning was the 3 km Friendship Run, hosted by Running Room founder John Stanton. Nice guy, good speaker. We ran out through the last 1.5 km of the race and then turned around and came back. Did it in 18 minutes which was exactly the pace I was looking for.

OK, Sunday morning. 36,000 people took part in all the races over the race weekend and I don't know how many were part of the half but my number was 10194 and it took me slightly over 7 1/2 minutes to get from where I was in the queue to the starting line. It was a beautiful day with perfect weather and the course was quite flat and very pretty, particularly along the Rideau Canal. I ran the race at 12:1, lengthening out to 13:1 and then 14:1 but did start to run out of steam a bit at the 19 km point. Long and short of it, time was 2:21:35 which, again is better than anything before this year and better than Hartwell where the conditions were less than perfect.

Song of the race: Band on the Run by Paul McCartney and Wings

Pictures:

Now onto other stuff. The next day Barbara and I went back to Toronto and the Tuesday I was on my way to Africa. Here in Lagos for three weeks, my opportunities for exercise are limited but I probably needed a break, I was having back difficulty right through to the day after the half marathon. Things are better after a week of rest and today I did two sets of the "200" which consisted of:

• 50 prisoner squats
• 30 pushups
• 30 lateral pulldowns
• 30 toes to the sky
• 20 thrusters with 10 kg weights
• 20 regular body weight squats
• 20 pushups

After that, I was off to the pool for 10 lengths and now, as I write this, am about to have a shower and go down for breakfast.

Guess that is it for now. Stay tuned for irregular updates from Nigeria.

Paul

6.29 km this evening and it was warm!

Hi there,

Our usual bipolar spring has hit Canada and it was 28 C after being, like, 10 C on the weekend. Tonight's run was challenging, primarily due to the temperature.

So, worked out with Andy yesterday - a whole bunch of squats, a whole bunch of complexes and a whole bunch of core stuff. Hard.

Today, I ran 6.3 km at a really decent pace (6:13) but would have probably been about 5 - 7 seconds faster should the temperature not been as high. It was tough. Further, my lower back was acting up a bit due, I think, to yesterday's workout. I was originally planning on some weights tomorrow but a meeting caused a conflict and now, with a sore back, I am glad of the break.

Sunday looms...


Song of the day: Doctor Marvello by Klaatu - called the whole boom in Erectile Dysfunction drugs all the way back in 1976. And its a great song!!!

Paul

First Sunday long run in a while

Hi gang,

Engaged in a 20 km run in Toronto this morning. First time I have ever run in the beaches ever.

Nice.

Ran along the boardwalk, took in some killer hills (which I walked), and ran into some strong wind on the Danforth.

Next Sunday is the Ottawa 1/2 Marathon.

Today's song of the day, dedicated to the world's greatest geophysicist is Iggy Pop's Success.

Blog you again soon!

Paul

Getting closer to Ottawa...

Hi everyone,

Ran 9.25 km tonight in 58:08, a good run. A bit of drizzle but I like running in the rain.

Yesterday, we converted my basement for an hour into Andy's House of Pain (AHOP) - we did a large amount of core and leg work and I do, in fact, feel it today.

On Monday of this week, I completed a 6.43 km run out of my office in Markham - also a tempo run with a good pace.

The song of the day was Roger Taylor's Let's Get Crazy.

Be cool!

Paul

Well, after a week off...

Hi gang,

Managed a 9.25 km tempo run this evening after a taking, sort of, a week off. The sort of part is that I did engage in some heavy weights, targeting legs and core twice during that time.

Why the week off? Well, I just didn't feel like running on the weekend. My friend Harvey told me that every once in a while you just won't feel like it and at that point your body is telling you something. Seems to be true as when I listen, I am ready to come back full throttle afterward. Tonight was just such an example - good run, straight through at tempo pace. 9.25 km, just over 57 minutes. Perfect.

Song of the night was From Father to Son by Queen. Seemed appropriate for a number of reasons.

Other news - Iceland hotel booked: Icelandair Hotel Loftleidir - http://www.loftleidirhotelreykjavik.com/. One of only two hotels on the island with a swimming pool. By the way, if you are into Geology at all, you can check out a show called How the Earth was Made - there is an episode devoted to Iceland. It is available on iTunes TV here in Canada.

The following video isn't that but it is related to Iceland:



I am probably now offically in trouble with my girlfriend, Barb - who I must admit, with a fair bit of pride, looks even better in a bikini!

Keep the faith running blog devotees!

Paul

Quick update.

Hi gang,

A little bit of chaffing and knee trouble after the last half but completed a 4.5 km run tonight. Am preparing to book Iceland hotels and plane tickets (www.hotels.ca - great deals)

Song of the day - 99 Luftballons by Nena.

Blog you again later in the week.

Paul

Third 1/2 Marathon this year!

Hi Gang,

Just completed the Hartwell Challenge 1/2 Marathon in my home town of Aurora. A good run, in spite of the rain. My friend Barb accompanied me and she took the following picture:



I must say that it was a good race in spite of the weather (rainy). First time I have tried the Hartwell but just a beautiful run through the country. My time was 2:21:31, slower than Prague or Burlington but the rain and the hills cost me a bit of time. Actually, I was treating that as my weekly long training run and so was less concerned about the time than I would normally be.

Let's see - our song of the race was Face the Face by Pete Townsend. I will dedicate this race to Barb who has by her support at a couple of these events, demonstrated to me that the best part of a run is seeing a friendly face at the end and knowing that person is cheering for you.

Back to regular long runs next week and the next half marathon is in Ottawa four weeks from today.

A couple of other notes. Thursday and Friday did some weight training with Andy and my son James joined us on Friday. He seems to have the natural family propensity for lifting large heavy things - multiple coal miner ancestors is usually good for that sort of thing. I also ran a 5 1/2 km distance on Saturday as a tempo run. Song of the day for that event was Like a Hurricane by Neil Young.

Blog you all again soon.


Paul

Second posting - 6 km run

Hi everyone,

I went out with the Aurora Running Room for their Wednesday Run Club event - a six km run, at 10/1, followed.

It was nice - downhill but into the wind all the way out, uphill but with the wind at our backs on the way back. Song of the day was I want it all by Queen.

Link of interest - something about children and exercise which I will comment on in my main daily blog: http://www.cbc.ca/national/blog/special_feature/brain_gains/brain_gains_1.html

Have a great day!

Paul

Welcome to the new running blog!

Hi everyone,

My new Reykjavik 2009 Marathon Blog is ready to go. Latest long run was on the 19th - a 23.5 km excercise in self abuse. Yesterday, as part of my readiness training, Andy Laird came over and beat the living crap out of me - Burpies, Squats, Lateral Pulldowns, Rows, stepping - you name it, the sadistic SOB came up with it.

I swear, in a previous life he would have been a member of the Spanish Inquisition.





Sunday's song of the day was Queen's I Want it All.

See you again soon.

Paul