Saturday @ Tims & Chilly Plans

Happy Leap Day, everyone!

If you want to meet Saturday for a friendly 5K before the race, see you at the "new, improved Tim's (on which jury remains out)" at 8:30 am.

Last minute Chilly stuff:
Jan will be sending out an email to everyone who has contacted her for transportation. We have a finite number of spaces, so be sure you know how you're getting to the race.

I'll be sending out an email to all my race-kit pickup requestees. Most of you have not told me your t-shirt size, so think about that and let me know or y'takes yer chances. If you haven't requested a pickup yet, I'll need to hear from you asap.

Where and when to meet:
Let's meet at the Hilton Garden Inn, the race hotel, by 7:45. (This link will take you to Google Maps -- I've plotted the route from Tim's for privacy's sake. The trip will likely take you longer than what's indicated here.) There's parking at the movie theatres next door. It's the location recommended by the race organizers.

Shuttles leave from the hotel at 8 and 8:30, and from what I can tell the trip to the race start takes about 15 minutes. If we aim to catch the 8 am shuttle we'll still have a failsafe position. (We can leave the rest of your race kit goodies in our car and distribute them later.)

If you miss us at the hotel and if I have your bib, I'll bring the bib to the race start.

Once Bob & I get to Burlington on Saturday, if anything seems to make better sense, I'll call Jan and she can contact you.

Wednesday's walk: Taking a windchill-check

The weather guys are talking about a wind-chill factor of up to (down to?) minus-30 this evening. I don't think it's worth it for any of us to brave that for the sake of 5K.

Instead, why don't we meet as usual on Saturday morning at Tim's for a relaxed 5K warm-up walk to lubricate the limbs for Sunday. As it's such a short distance, we could even start a little later, say 8:30? What do you say, gang?

Walk: Wed. Feb. 27 @ Shoppers

The snow is coming down as I write this, so let's see how snowy (and cold) it gets on Wednesday. Our last walk of training is only 5K -- an easy distance to fit in at any time. For those who want to get it over with on Wednesday night, here's our route:

http://www.mapmyrun.com/walk/canada/on/toronto/1026934850

We've come a long way, and we really have invested in the strong base we need to complete our race this Sunday. While you rest up this week, visualize yourself going through the distance. See yourself crossing that finish line. Say to yourself: I have done it, I can do it, I will do it. After what you've done this winter, you can do anything.

Walk: Mon. Feb. 25 @ Loblaws

What perfect weather we had for our last pre-Chilly long walk -- and (barring a few slippy patches) ideal walking conditions on our way to the lighthouse. There are more pix on our Flickr site, which you can see simply by clicking on the little slideshow icon just over to the right on our blog.

This is our taper week, and we start with 6K on Monday. After what we've done this winter, it will seem ridiculously easy. See you at 7 pm. Enjoy!

http://www.mapmyrun.com/walk/canada/on/toronto/361446392

Don't sweat the Chilly: Getting ready

The Chilly Half and Frosty 5K are almost here. We are all amazing for having stuck to our training through such a winter!

Don't forget to email me your confirmation and t-shirt size if you need race kit pickup. Also if you need a ride, we have two locations: east-end and midtown. For the former, contact Jan and if the latter contact Libby.

Here are some reminders about how to prepare for our big race:

Remember the Cardinal Rule: Nothing new on race day.
That means no new shirts, technical or otherwise, no new shoes, no new socks, no new food, no new routines, no new nothin'. The only things allowed to be new are: fun, friends you meet on the route and, of course, medals.

Nutrition:

• The week before the race, pay attention to what you eat. As early as Thursday, start avoiding foods that might upset a delicate constitution. This includes very spicy, fibrous or fatty foods. But you know your tummy best.
  
• The night before the race, stick to simple, wholesome complex carbs. Pasta is a traditional night-before meal. Don't eat too much roughage, such as salads or raw veggies, the night before as they might enforce an, ahem, unscheduled pit-stop en route.
• Drink plenty of water (but don't overdo it) and get the best possible night's sleep by cutting out caffeine or alcohol. Of course, the latter is entirely at your discretion!
• The day of the race, have your usual breakfast. Hopefully, it includes a good source of complex carbs as fuel. Drink a cup or so of water 1-2 hours before the race. Avoid caffeine, especially if you haven't been training with it, as it's a diuretic -- potential pit-stop problems, again.
• During the race stick to water at the aid stations, unless you know what Gatorade will do to your stomach. You will sweat, even in winter, so regular hydration is a must as you walk. But, you don't want the discomfort of water sloshing around in your stomach (or that pit-stop thing to recur). So stick to a couple of small mouthfuls of water for every 20 minutes of your race. Bring your usual snack for mid-race refueling.
• After the race you'll need water, protein (for muscle rebuilding) and carbs (to refuel your muscles with glycogen). And, at the Chilly, we'll get a bowl of... chili, plus usually plenty of cookies! But your post-race ritual is your own. I, for instance, always need my personal juju: a banana. Wish I could develop a taste for untoasted bagels, as they seem to be abundant after most races.

Clothing & kit:

• Check for the weather in Burlington (which will be slightly different) and dress and kit up for it as you normally would. Remember though than anything excess has to be carried for 21.1K.
  
• Depending on the weather, a green garbage bag with holes cut for head and arms is a good windbreak for standing around at the race start, and easily discarded.
• Don't forget your camera!
• Put a few sheets of toilet paper in your pouch, just in case. (This is particularly advisable for future hot-weather races.)
• Sunscreen or skin protection is just as important in winter -- but not if you haven't trained with it. Lip balm for lips, ditto.
  
• To prevent chafing or blisters, try BodyGlide over the next few walks: available from Running Room and other sports stores.
  

Pacing & race strategy:

• Set your own pace and walk your own race -- don't try to keep up with someone who is walking too fast or too slow for you. We'll all meet up at the end.
• It's good to have three goal times in mind: acceptable,
  
• Don't get caught up by the excitement of the start and set off too quickly. Give yourself a few kms to warm up, especially in cold weather. Then continue at a comfortable pace that you can keep up for the first half of the race. It's probably close to the pace you do on Saturdays. In the next quarter, pick it up if you have more in you; then, in the last quarter, give it whatever you've got left. Imagine yourself checking off the miles/kms as you go.
  
• At the race finish, hold your head up, throw your shoulders back and smile for the camera.

Race time!

• Get up early to be sure you've done everything you have to do to feel fueled and comfortable. Do some walking around at home or some sun salutations; a glass of hot water can be, um, constitutional. Could I be more euphemistic?
  
• Get in that last-minute porta-potty stop at the race start, pose for the group shot, and have a great race!
  

Walk: Sat. Feb. 23 @ Tim's!!!

We're ba-a-ack! Our home base calls us, well, home to the improved Tim Hortons at Lakeshore & Leslie this Saturday for the last long walk before the Chilly: 13K (or just a squeak shy of it).

Our route (linked below) is straight and flat, taking us down to the lighthouse along roads ideal for spreading out and chatting. If the predictions hold true, the day should be partly sunny, calm and fairly mild compared with recent weather; a great day to do the Spit.

Hope to see everyone out in numbers to set out at 8 am.

http://www.mapmyrun.com/walk/canada/on/toronto/931777008

Walk: Wed. Feb. 20 @ Shoppers

Because it'll be dark and wintery, we're doing 8K on Wednesday, gang, and then saving our 13K for Saturday. Our route from Shopper's is easy: a circuit that takes us west to Pape and south to Danforth by any streets we prefer. See you at 7 pm.

Sorry we missed you on Monday night -- sounds like you had a good turnout for the Family Day holiday walk. Unfortunately, our car decided that it just did not want to go anywhere. It was last seen being towed to the garage by CAA. Coincidentally, it was this very month when we purchased her, 16 years ago. Hopefully, the old gal will get a quick fix, and soon be back in service.

Walk: Mon. Feb. 18 @ Loblaws

I know it's a holiday, but (contingent on the weather) some of us will be meeting as usual on Monday at 7 pm. We're getting into taper for the Chilly, and the distance is only a snappy 8K.

Here's a link to our route. By now, much of this will be familiar to you:

http://www.mapmyrun.com/walk/canada/on/toronto/115879763

What an amazing, Vitamin-D-filled day we had for our 18K on Saturday. Here most of us are at the halfway point. Let's hope for more days like this as Spring begins to spring.

Wednesday's walk calls for 13K; however, for many reasons, I suggest that we swap this with Saturday's distance. So that will mean 8K again on Wednesday night, then 13K when we're back at Tim's. Any dissenters, please speak up!

Three Fall Half Marathons

Oops. A little too fast on the "enter" finger there -- you probably have a blank message in your email boxes. Hopefully, you've visited the blog to see what I'd hoped to write, which was:

Today after the walk, people were talking about three fall marathons to consider for this year or next. The first is the race that I've mentioned before, the Toronto Half Marathon on October 19, 2008. Bob & I are going to register before the first price increase this month on the 29th. The weather has been iffy in past years, but to my mind it can't be much worse than at the end of October (Niagara Fallsview Half) or the beginning of November (Angus Glen Half).

For 2009 or beyond, we might want to try the IGA Montreal Half Marathon (part of the Marathon Oasis de Montréal), in mid-September. This one also includes a full, 10K and other options, and all finish with a circuit of the Big-O stadium with your image on the Jumbotron and the crowds cheering. Montreal is a great city, with lots of things to do, and the train ride makes transportation easy.

The third suggestion is the Philadelphia Distance Run, which this year is the week after the Montreal race. Philadelphia would be an amazing city to visit, and the historic route is one reason that this is described the premier half marathon in the U.S.

Walk: Sat. Feb. 16 @ Loblaws

First, Happy Valentine's Day to everyone -- and a Happy Valentiney Birthday to Dawn. Hope your whole day is "rosy."

Well, Chilly Halfers, this is the big one: 18K. Heaven knows what the weather will be like, but we will persevere. If it turns out to be crazy, we will do the same as we did for the 16K: go by time rather than distance. We will walk for 1.5 hours, then turn around wherever we are and walk for 1.5 hours back. Please accept this bouquet in advance for your stellar effort.

Here is a link to our route:

http://www.mapmyrun.com/walk/canada/on/toronto/960143157

This will be our last week at Loblaws unless Tim's is behind schedule for its reopening next Saturday. This location has been well reviewed by many of our walkers, especially as a start point for winter walks. However, Tim's still holds our hearts for its general Timminess and closeness to the Boardwalk and other fair-weather routes. If all goes well, see you there on the 23rd -- and, of course, at Loblaws on the 16th.

Walk: Wed. Feb. 13 @ LOBLAWS

Please note that I'm suggesting we meet at Loblaws rather than Shoppers this Wednesday -- the 10K route will have more straight lines and more of the streets should be clear(er) than we'd find in our usual meeting place. Same route as Monday.

Tuesday's snow may actually improve walking conditions, as it should provide some traction over the packed ice. That being said, bring YakTrax. And watch the weather. It was the combination of ice and windchill factor that made Monday's walk so treacherous.

Our HardAss Award of the week goes to Olwyn and Brette, who braved the chill of Monday night. We other three, who arrived late, had all-but-decided it was too cold and slippery to walk. Then we ran into Eva at the YakTrax display -- and Eva told us of the "brave soles" out there walking. So we Yaktracked them down (by car; are you kidding?) to capture this shot. You rule, gals!

In case anyone missed Julaine's suggestion for cold weather face protection, here's a link to info about Keihl's face protector. FYI, you can also purchase Keihl's products at Holt Renfrew; however the Bloor Street store is out of stock of the "No Freeze" cream! That's the kind of winter it has been. (Vaseline is an inexpensive alternative.) Or try a tube scarf for your neck and nose. Running stores sell ones with breathing holes -- and Running Room online even has one that converts to a hat and glows in the dark.

Walk: Mon. Feb. 11 @ Loblaws

Hope you felt energized after Saturday's cakewalk. This picture is to remind you that there are some good things about snow. (Not counting those times when you're wearing skis or snowshoes. Or admiring it from inside over a hot toddy, for that matter.)

Looks like we're in for a chilly week, just when our distances are longest. In case you missed it, Lee Scott had an article about dressing for winter walking in this January Wow Newsletter.

We should dress in multi layers, and remember to coat our cheeks and other exposed bits with something that's not water-based like Vaseline. Don't forget your Yaktrax!

Our distance is 10K -- both Monday and Wednesday. Here's Monday's route:

http://www.mapmyrun.com/walk/canada/on/toronto/89795480

Depending on what the streets are like, we might vary it by taking advantage of the larger thoroughfares. You'll be pleased to know that we will *not* be attempting intervals. Given road conditions this week, walking will be enough.

It's our last two weeks before the race. If you were thinking of getting new shoes, or any other gear, including socks, do it soon so you'll have time to learn how they feel before race day. If your toenails need trimming, do it this week, not next week. If you haven't tried Gatorade to see how it sits in your stomach, try it over the next two weeks. Same for trying out different refueling snacks to see what works for you.

Repeat this mantra: Nothing new on race day! Not until after the race, that is.

Walk: Sat. Feb. 9 @ Loblaws

We're back at Loblaws for this week and next, till Tim's reopens on the 23rd. Meet just inside the store entrance and be ready to set out at 8:15 am.

Can you believe the Chilly Half is just a smidge over 3 weeks away! Saturday's distance is 16K -- a link to the route is below. It's mostly familiar territory, but please bring a copy for yourself. Brette has again graciously volunteered her place en route as an emergency bathroom stop. Details on Saturday.

http://www.mapmyrun.com/walk/canada/on/toronto/1010806377

Remember to bring a snack for refueling. This is the time to try out different things, because you don't want to do anything new on race day. Take it easy, enjoy the view and the company. We're almost at the finish line!

Walk: Wed. Feb. 6 @ Shoppers

Greetings, Intrepid Walkers!

This Wednesday, the Chilli-ers are scheduled to do 11K. Unfortunately for me, I'll be off seeing Up the Yangtze with the Doc Soup gang. However, I have created a route map, trying to make it as untwisty as possible. Please print a copy for yourself. It offers you a potential bathroom stop (McDonalds on Danforth near Broadview) at roughly the half-way mark.

http://www.mapmyrun.com/walk/canada/on/toronto/171819690

A special hello to Marilyn, who came all the way from Victoria, B.C. (via Florida) to join us for intervals on Monday night (she's training for Big Sur). Miraculously, we completed our 8K, narrowly missing the rain. Coincidence? I think not.

Happy birthday on Wednesday to Barbara, who is still on our injured list, and I hope is recovering. Last Saturday, Margy & Rainer (also coming back from injuries) dropped by after our walk for coffee. They looked great, and it was great to see them. Take care of yourselves out there, friends.

Walk: Mon. Feb. 4 @ Loblaws

Well, we had an amazing walk on Groundhog Day. It truly was a winter wonderland. A little soggy, but wonderful to see. We'll be taking (more or less) the same route for our next two long walks, the 16K and 18K before the Chilly. Hope you can join us!

This Monday, we'll be doing 8K, with three longer intervals. But, please, don't be prevented from coming out on Monday because you think you can't keep up. Everyone should set our own pace -- just do what feels right for you. We'll go back to the same loop we did last Monday.

The important thing about intervals is to increase the intensity of the walk -- and then rest. We've always been told that this is to "raise our anaerobic threshold." But a better way to think of it is to increase our ability to burn fat, which can only be done aerobically. You don't need to go "as fast as you can" to do this -- just push yourself outside your usual comfort zone for the interval, then recover your breath fully between intervals.

Saturday, we said goodbye to our local Loblaws mascot, Ms. Moose. Farewell, old girl, and enjoy yourself in that great moose pasture in the sky.

See the rest of you at Loblaws at 7 pm!