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