Great week. Solid volume, tempo run, hill workout, tire pulling and a long run. Very pleased with how it all felt.
Week Ending total = 14:42
_______________________________________________________
Mon/3 (2:12)
am (1:30) Skylites. Great run with Aaron on J&J Mt Bike trails. Beautiful trails. Combination of pine needles, grass, technical and some good climbs. Legs felt good once we got going. Quite warm. Hope to get back on these trails again soon.
pm (:42) Crosslite3. Good shakeout run with Sara. Started up on the north trail, but saw a hunter in a tree and thought we'd best turn back and stay on the Cataraqui Trail. I hate hunting season!
Tue/4 (2:15)
am (1:07) Gazelles. Ran cinder trails at Lemoines before work. One of those runs that don't happen often. Felt like I was floating the whole time. Kept trying to slow down as I knew I was doing a tempo run tonight, but just felt so good. Legs felt fresh and just a beautiful morning. I quite often do this loop in 70-72 minutes, so was a little surprised to do it so quickly. Feel like I'm finally starting to gain some fitness again during my buildup, but haven't trained quite hard enough yet to fully zap my legs.
pm (1:08) Skylites. Tempo run. Warmed up from Yarker on Cat Trail east, then ran Cat West past Curl Road and back. Same route as last weeks tempo, but didn't get quite as far. Makes sense though after a good week last week, a solid run this morning (that was probably not too far off tempo pace) and todays tempo actually felt much smoother and like I wasn't redlining it as much. Nice warm night. I actually ran the workout part shirtless, as I warmed up with a longsleeve, but got too warm.
Wed/5 (2:25)
am (1:55) Gazelles. Steady run. Ran Cat Trail West-DND-Camden East loop. Felt pretty good. Got a little tired near the end, but pleased with run.
pm (:30) Crosslite3. Cataraqui East Trail with Sara and Siku. Ran first 10' pulling the tire, then 10' without, and final 10' pulling again. Really like the idea of running with a tire on Wednesday afternoons after a slightly longer morning run. Good training for Rock and Ice.
Thu/6 (2:04)
am (1:04) Crosslite3. Easy run on Cataraqui Trail West. Legs a little tired from yesterday. Nice day out. Very warm and sunny.
pm (1:00) Gazelle. Hill Workout. Warmup on Cat Trail, then 9 x Yarker Hill. First hill workout, or harder workout in a while other then tempo run, so felt a little rough getting into it on the first few repeats. Started feeling much better about halfway through. Realized that I need to get much more hill work in before the snowshoe season or hitting any hilly races.
Fri/7 (1:40)
am (:40) Raceblades. Easy run on Cataraqui Trail West from Yarker. Legs a little tired from the week so far, but not too bad.
pm (1:00) Crosslite3. Steady run with Charley Murphy on Cataraqui Trail West after dark. Great run, followed by my 'World Famous Vegetarian Chili' (the secret is pinneapple) and beer. Legs a little tired from the week.
Sat/8 (1:02)
pm (1:02) Gazelles. Easy run on Cat Trail West w/Sara on the bike. Ran to Curl Road and back. Felt surprisingly good. Nice day out.
Sun/9 (3:04)
am (3:04) Crosslite2. Great run at Frontenac Park with Sara. Ran from Trail Centre, Arkon East, along Birch Lake through Moulton Gorge, around Little Clear Lake, then back along north shore of Big Salmon to Trail Centre. Cool and windy day, but felt pretty good. Got very close to a Barred Owl, which was very cool. Also saw a bunch of deer including a very large buck. Happy to see them in the park and safe during hunting season.
Sunday, November 9, 2008
Monday, November 3, 2008
Snowshoe Magazine
Snowshoe season is almost here!
To receive a free monthly newsletter from Snowshoe Magazine, please click here.
The following are a few of the articles that Sara and I have posted so far this year…
Snowshoe Magazine Interview - Mark Elmore (Nov 3/08) :
This is the first in a series of interviews with notable snowshoe personalities that we will be presenting throughout the season.Mark Elmore is the sports director for the United States Snowshoe Association (USSSA) and a familiar face in the U.S. and International snowshoe running scene. (Read entire interview)
Adventures in Race Directing (Nov 3/08) :
Race directing can sometimes be a thankless job, with all of the hours of planning leading up to it, the early morning course set-up, crazy busy race day, and then dealing with follow-ups and issues a... (Read entire blog)
To receive a free monthly newsletter from Snowshoe Magazine, please click here.
The following are a few of the articles that Sara and I have posted so far this year…
Snowshoe Magazine Interview - Mark Elmore (Nov 3/08) :
This is the first in a series of interviews with notable snowshoe personalities that we will be presenting throughout the season.Mark Elmore is the sports director for the United States Snowshoe Association (USSSA) and a familiar face in the U.S. and International snowshoe running scene. (Read entire interview)
Adventures in Race Directing (Nov 3/08) :
Race directing can sometimes be a thankless job, with all of the hours of planning leading up to it, the early morning course set-up, crazy busy race day, and then dealing with follow-ups and issues a... (Read entire blog)
Gear Review - PolarMAX Acclimate Wool Base Layer (Nov 3/08) :
Wool has long been recognized for its ability to keep you toasty warm in cold weather conditions. It has been a staple in my snowshoeing wardrobe from the very beginning. (Read entire gear review)
Whispers of Winter (Oct 10/08) :
I’ve noticed that the 2008/09 dates for snowshoe racing are starting to appear. I’ve also noticed that the days are getting crisper and the sun is setting earlier. Add to this the fall colors, no mosq... (Read entire blog)
Gear Review – JetBoil Stove (Oct 11/08) :
Nothing is better during a long day of snowshoeing on a cold day than taking a break and enjoying a hot drink or meal on the trail. (Read entire gear review)
I’ve noticed that the 2008/09 dates for snowshoe racing are starting to appear. I’ve also noticed that the days are getting crisper and the sun is setting earlier. Add to this the fall colors, no mosq... (Read entire blog)
Gear Review – JetBoil Stove (Oct 11/08) :
Training Log: Oct 27 - Nov 2 (12:39)
Felt great this week to get back into the swing of things now that the race is over. Physically I felt better each day and hip has improved daily. Still just a bit tight in the morning, but much better than it was.
Weekly Total = 12:39
__________________________________________________
Mon/27 (:45)
pm (:45) Skylites. Easy run on Cataraqui Trail West with Sara. Still feeling a little tired from the race yesterday.
Tue/28 (1:52)
am (1:02) Crosslite3. Steady run on cinder trails at Lemoines before work. Felt a little weak at the beginning, but much better after about 30 minutes. Not enough food or sleep lately.
pm (:50) Crosslite3. Easy run with Sara at Lemoines again. Stayed in town and planned to go for dinner after, but ended up picking up some frozen Indian food and ate at home. Very nasty night out.
Wed/29 (1:55)
am (1:15) Raceblades. Easy to steady up the north trail to the Sandpit. Trail was very muddy from all the rain. Came back through Paudyn's loop which was in pretty good shape one I got in the woods.
pm (:40) Gazelles. Easy run with Sara to the store to pick up our passports.
Thu/30 (2:09)
am (1:05) Crosslite2. Easy to Steady on Cataraqui Trail West a few minutes past Curl Road. Felt pretty good. Hip stiff at beginning, but seem to loosen up as I ran. Cool, crisp morning. Can smell the snow in the air.
pm (1:04) Skylites. Easy on Cat trail from Yarker, then 30 minute Tempo run from Yarker West on trail to driveway past Curl Rd and back. Felt pretty good. Started out maybe a little too hard, then had to work to hold form on the way back into the wind. It's really great doing workouts/tempos on Cataraqui Trail section between Yarker and Curl Road with the new cinders put down. Very soft and very smooth. I thought that it was the Cataraqui Trail/Cataraqui Conservation Authority that did all the trail work, but noticed a sign on the trail that it was the Lennox & Addington Ridgerunners Snowmobile Club. Good to see. Maybe if we get another good winter of snow, membership fees will be good and they'll be able to do more sections of the trail?
Fri/31 (1:28)
am (1:28) Crosslite3. Beautiful fall day. +9C, no wind. Felt a little tired from tempo last night, but good otherwise. The only thing disappointing about the run was that I ran the north trail up to the Sandpit only to discover that it has been totally fenced in. I tried to go around it, but it's locked up pretty good. Could climb over the fence, but not really worth the effort for just getting a little bit more into the loop. It's not really a big deal and I can understand that they probably don't want ATV's and dirtbikes in there, but it's a little annoying for us runners and wildlife who like to play on the sandhills in mid-run. Can just make it a slightly shorter loop and add on later, but I've been running this same loop for a long time and always enjoyed it. First I get kicked off of the Freeman Road Trails that connect to Cat Trails, and now fenced out of the Sandpit trails. Only solution is to move further into the woods! Thoughts Sara? Other than the sandpit closure, it was a really great run. Added on the Colebrooke Trail loop too which I haven't done in a while. I think I saw the butt-end of a bear running through the high grass, but just caught a quick glimps.
Sat/1 (1:58)
am (1:28) Crosslite3. Nice run with Sara on the north trail to the Colebrooke Trail loop and back through Paudyns. Felt good. Another beautiful fall day.
pm (:30) Zoom Streaks. Ran on grass trails behind our house. Warmed up easy for 10 minutes, then run pulling a tire attached to a rope and bungee for 15mins, then another 5 mins easy. First real pulling run. Heavy going, but will throw in a couple of these runs weekly and gradually increase to get ready for Rock and Ice. Hope the snow comes early as I'd rather be pulling a pulk than a tire.
Sun/2 (2:32)
pm (2:32) Raceblades. Nice run with Sara on Cataraqui Trail West to DND trails, road to Camden East and then back on Cat East home. Felt pretty good. Wrapped up a nice week of training.
Weekly Total = 12:39
__________________________________________________
Mon/27 (:45)
pm (:45) Skylites. Easy run on Cataraqui Trail West with Sara. Still feeling a little tired from the race yesterday.
Tue/28 (1:52)
am (1:02) Crosslite3. Steady run on cinder trails at Lemoines before work. Felt a little weak at the beginning, but much better after about 30 minutes. Not enough food or sleep lately.
pm (:50) Crosslite3. Easy run with Sara at Lemoines again. Stayed in town and planned to go for dinner after, but ended up picking up some frozen Indian food and ate at home. Very nasty night out.
Wed/29 (1:55)
am (1:15) Raceblades. Easy to steady up the north trail to the Sandpit. Trail was very muddy from all the rain. Came back through Paudyn's loop which was in pretty good shape one I got in the woods.
pm (:40) Gazelles. Easy run with Sara to the store to pick up our passports.
Thu/30 (2:09)
am (1:05) Crosslite2. Easy to Steady on Cataraqui Trail West a few minutes past Curl Road. Felt pretty good. Hip stiff at beginning, but seem to loosen up as I ran. Cool, crisp morning. Can smell the snow in the air.
pm (1:04) Skylites. Easy on Cat trail from Yarker, then 30 minute Tempo run from Yarker West on trail to driveway past Curl Rd and back. Felt pretty good. Started out maybe a little too hard, then had to work to hold form on the way back into the wind. It's really great doing workouts/tempos on Cataraqui Trail section between Yarker and Curl Road with the new cinders put down. Very soft and very smooth. I thought that it was the Cataraqui Trail/Cataraqui Conservation Authority that did all the trail work, but noticed a sign on the trail that it was the Lennox & Addington Ridgerunners Snowmobile Club. Good to see. Maybe if we get another good winter of snow, membership fees will be good and they'll be able to do more sections of the trail?
Fri/31 (1:28)
am (1:28) Crosslite3. Beautiful fall day. +9C, no wind. Felt a little tired from tempo last night, but good otherwise. The only thing disappointing about the run was that I ran the north trail up to the Sandpit only to discover that it has been totally fenced in. I tried to go around it, but it's locked up pretty good. Could climb over the fence, but not really worth the effort for just getting a little bit more into the loop. It's not really a big deal and I can understand that they probably don't want ATV's and dirtbikes in there, but it's a little annoying for us runners and wildlife who like to play on the sandhills in mid-run. Can just make it a slightly shorter loop and add on later, but I've been running this same loop for a long time and always enjoyed it. First I get kicked off of the Freeman Road Trails that connect to Cat Trails, and now fenced out of the Sandpit trails. Only solution is to move further into the woods! Thoughts Sara? Other than the sandpit closure, it was a really great run. Added on the Colebrooke Trail loop too which I haven't done in a while. I think I saw the butt-end of a bear running through the high grass, but just caught a quick glimps.
Sat/1 (1:58)
am (1:28) Crosslite3. Nice run with Sara on the north trail to the Colebrooke Trail loop and back through Paudyns. Felt good. Another beautiful fall day.
pm (:30) Zoom Streaks. Ran on grass trails behind our house. Warmed up easy for 10 minutes, then run pulling a tire attached to a rope and bungee for 15mins, then another 5 mins easy. First real pulling run. Heavy going, but will throw in a couple of these runs weekly and gradually increase to get ready for Rock and Ice. Hope the snow comes early as I'd rather be pulling a pulk than a tire.
Sun/2 (2:32)
pm (2:32) Raceblades. Nice run with Sara on Cataraqui Trail West to DND trails, road to Camden East and then back on Cat East home. Felt pretty good. Wrapped up a nice week of training.
Wednesday, October 29, 2008
Danny Kassap Fund
http://www.dannykassapfund.com/
Danny Kassap, one of Canada’s finest distance runners, very nearly died last month when he collapsed while running the Berlin Marathon. Now he needs help from the running community to pay for the life-saving medical care that he received while hospitalized in Berlin. If you follow distance running in Canada, you’ve probably heard of Danny Kassap. A native of the Democratic Republic of Congo, he came to Canada as a teenager in 2001 for the Francophone Games. He made a daring escape from the athletes' village, seeking refugee status in Canada on the basis of political persecution.
Meanwhile, Danny found his way to Toronto, and began training with the University of Toronto Track Club. In 2004, he won the first marathon he ever ran in a very impressive time of 2:14:50. For the next several years, he continued to run very fast times on very high mileage, while also working full-time and obtaining his high school equivalency. Danny has never been on any form of social assistance.
After numerous legal setbacks, Danny finally became a landed immigrant in April of this year, and a Canadian citizen in August. As a result, he was finally able to run a race outside of Canada. In April, he traveled to England to run the London Marathon, one of the world’s most prestigious and competitive road races. He finished 15th, just three places behind the reigning Olympic marathon champion Stefano Baldini. In September, he traveled to Berlin to run his first marathon as a Canadian citizen.
For the first several kilometers in Berlin, Danny appeared poised to have another outstanding race. However, near the 5 km mark, disaster struck when Danny suddenly collapsed. A good Samaritan who happened to be in close proximity to him at the time began administering CPR almost immediately, and a paramedic on a motorcycle got to him within a minute. Danny received between 15-19 shocks from a defibrillator, and the paramedics worked on him for 45 minutes before his condition stabilized. He was placed in a medically-induced coma for several days, and remained in a Berlin hospital for over two weeks before he was able to return home to Toronto.
The doctors determined that Danny suffered a “ventricular fibrillation” (an uncoordinated contraction of the cardiac muscle) brought on by myocarditis (an inflammation of the heart), which in turn was caused by a cold virus. Danny will not be able to run for at least the next three months, but doctors are cautiously optimistic that he will make a full recovery.
Danny received outstanding medical care while in Berlin, but it has left him with a crippling debt. Even with OHIP covering a portion of Danny’s medical bills, he still owes $18,000 to the hospital which cared for him, and which discharged him on the undertaking that the amount owing will be paid in a timely manner.
Danny presently works full-time as an assistant manager at the Running Room. Eighteen thousand dollars is a prohibitively large amount for him to have to repay quickly. Danny has been unable to contact his family since coming to Canada, and even if he could, they would be unable to provide him with any financial assistance. However, we are hopeful that Danny’s many friends and well-wishers within the running community will be able to provide him with some measure of support.
Danny’s primary motivation for running the Berlin Marathon was to secure a spot on his first Canadian national team so that he could proudly represent Canada at next summer’s World Championships. Danny has made a tremendous contribution to the Canadian running community since arriving here more than seven years ago, and now is our chance to return the favour.
Should you wish to make a donation to help cover the cost of Danny’s medical expenses, , please go to the following link… http://www.dannykassapfund.com/
Danny Kassap, one of Canada’s finest distance runners, very nearly died last month when he collapsed while running the Berlin Marathon. Now he needs help from the running community to pay for the life-saving medical care that he received while hospitalized in Berlin. If you follow distance running in Canada, you’ve probably heard of Danny Kassap. A native of the Democratic Republic of Congo, he came to Canada as a teenager in 2001 for the Francophone Games. He made a daring escape from the athletes' village, seeking refugee status in Canada on the basis of political persecution.
Meanwhile, Danny found his way to Toronto, and began training with the University of Toronto Track Club. In 2004, he won the first marathon he ever ran in a very impressive time of 2:14:50. For the next several years, he continued to run very fast times on very high mileage, while also working full-time and obtaining his high school equivalency. Danny has never been on any form of social assistance.
After numerous legal setbacks, Danny finally became a landed immigrant in April of this year, and a Canadian citizen in August. As a result, he was finally able to run a race outside of Canada. In April, he traveled to England to run the London Marathon, one of the world’s most prestigious and competitive road races. He finished 15th, just three places behind the reigning Olympic marathon champion Stefano Baldini. In September, he traveled to Berlin to run his first marathon as a Canadian citizen.
For the first several kilometers in Berlin, Danny appeared poised to have another outstanding race. However, near the 5 km mark, disaster struck when Danny suddenly collapsed. A good Samaritan who happened to be in close proximity to him at the time began administering CPR almost immediately, and a paramedic on a motorcycle got to him within a minute. Danny received between 15-19 shocks from a defibrillator, and the paramedics worked on him for 45 minutes before his condition stabilized. He was placed in a medically-induced coma for several days, and remained in a Berlin hospital for over two weeks before he was able to return home to Toronto.
The doctors determined that Danny suffered a “ventricular fibrillation” (an uncoordinated contraction of the cardiac muscle) brought on by myocarditis (an inflammation of the heart), which in turn was caused by a cold virus. Danny will not be able to run for at least the next three months, but doctors are cautiously optimistic that he will make a full recovery.
Danny received outstanding medical care while in Berlin, but it has left him with a crippling debt. Even with OHIP covering a portion of Danny’s medical bills, he still owes $18,000 to the hospital which cared for him, and which discharged him on the undertaking that the amount owing will be paid in a timely manner.
Danny presently works full-time as an assistant manager at the Running Room. Eighteen thousand dollars is a prohibitively large amount for him to have to repay quickly. Danny has been unable to contact his family since coming to Canada, and even if he could, they would be unable to provide him with any financial assistance. However, we are hopeful that Danny’s many friends and well-wishers within the running community will be able to provide him with some measure of support.
Danny’s primary motivation for running the Berlin Marathon was to secure a spot on his first Canadian national team so that he could proudly represent Canada at next summer’s World Championships. Danny has made a tremendous contribution to the Canadian running community since arriving here more than seven years ago, and now is our chance to return the favour.
Should you wish to make a donation to help cover the cost of Danny’s medical expenses, , please go to the following link… http://www.dannykassapfund.com/
Oct 20 - 26 (9:43)
Good week of training early on before having to take it easy on the weekend race directing the Sydenham Fall 8km. Feeling better each day and hip continues to improve.
Weekly Running Total = 9:43
Mon/20 (1:40)
am (1:10) Crosslight3. Felt pretty good after run yesterday. Ran north trail to Sandpit. Hip a little tight near the end, but feeling much better.
pm (:30) Slingshots. Easy run on our grass trail with Siku.
Tue/21 (2:06)
am (1:00) Skylites. Easy run on cinder trails at Lemoines before weekly Running Room shift. Was a little hungry as didn't have much breakfast before. Felt pretty good. Running a tempo tonight, so stopped a little early. Just missed all the rain which makes me happy.
pm (1:06) Skylites. Including 30 min tempo run on Cataraqui Trail West. Trail was great after dark with all the new trail work and fresh cinders put down. Felt quite good and ran even paced for entire workout. Pretty cool night out.
Wed/22 (1:47)
am (1:17) Crosslight3. Nice run out Cataraqui Trail West to grass hill past curl road. Felt surprisingly good after tempo yesterday. Hip a little tight, but not bad. Cool morning.
pm (:30) Raceblades. Easy run with Sara, Siku, Meela and Jesse on Cat Trail East. Felt good. Dogs had a blast.
Thu/23 (1:57)
am (1:27) Crosslite2. Steady run on K&P Trail from Sydenham Road south of 401 to Rideau Trail turnoff, just past Burr Brooke, then took Rideau Trail to Unity Road, West 10min, then back on K&P. Good loop. Felt really good. Cool morning. Rideau Tr section was quite nice.
pm (:30) Raceblades. Easy with Sara on Cataraqui Trail West. Legs felt good. Hip a little stiff, but feeling better when running.
Fri/24 (1:32)
am (:46) Crosslite3. Easy run on north trail.
pm (:46) Skylites. Steady run with Dylan on Cataraqui Trail West. Felt pretty good. Hip coming around.
Sat/25 (:20)
am (:20) Skylites. Easy run on grass trail. Very busy getting ready for Sydenham Fall 8km tomorrow.
Sun/26 (:21)
pm (:21) Skylites. Easy on Cat Trail West. Very busy day race directing Sydenham Fall 8km. Race went well. 230 registered. We hit a window of good weather for the race too. Results are posted at http://www.healthandadventure.com/
Weekly Running Total = 9:43
Mon/20 (1:40)
am (1:10) Crosslight3. Felt pretty good after run yesterday. Ran north trail to Sandpit. Hip a little tight near the end, but feeling much better.
pm (:30) Slingshots. Easy run on our grass trail with Siku.
Tue/21 (2:06)
am (1:00) Skylites. Easy run on cinder trails at Lemoines before weekly Running Room shift. Was a little hungry as didn't have much breakfast before. Felt pretty good. Running a tempo tonight, so stopped a little early. Just missed all the rain which makes me happy.
pm (1:06) Skylites. Including 30 min tempo run on Cataraqui Trail West. Trail was great after dark with all the new trail work and fresh cinders put down. Felt quite good and ran even paced for entire workout. Pretty cool night out.
Wed/22 (1:47)
am (1:17) Crosslight3. Nice run out Cataraqui Trail West to grass hill past curl road. Felt surprisingly good after tempo yesterday. Hip a little tight, but not bad. Cool morning.
pm (:30) Raceblades. Easy run with Sara, Siku, Meela and Jesse on Cat Trail East. Felt good. Dogs had a blast.
Thu/23 (1:57)
am (1:27) Crosslite2. Steady run on K&P Trail from Sydenham Road south of 401 to Rideau Trail turnoff, just past Burr Brooke, then took Rideau Trail to Unity Road, West 10min, then back on K&P. Good loop. Felt really good. Cool morning. Rideau Tr section was quite nice.
pm (:30) Raceblades. Easy with Sara on Cataraqui Trail West. Legs felt good. Hip a little stiff, but feeling better when running.
Fri/24 (1:32)
am (:46) Crosslite3. Easy run on north trail.
pm (:46) Skylites. Steady run with Dylan on Cataraqui Trail West. Felt pretty good. Hip coming around.
Sat/25 (:20)
am (:20) Skylites. Easy run on grass trail. Very busy getting ready for Sydenham Fall 8km tomorrow.
Sun/26 (:21)
pm (:21) Skylites. Easy on Cat Trail West. Very busy day race directing Sydenham Fall 8km. Race went well. 230 registered. We hit a window of good weather for the race too. Results are posted at http://www.healthandadventure.com/
Wednesday, October 22, 2008
Rock and Ice Ultra
I am very excited to have found out that I will be running in the 2009 Rock and Ice Ultra in Yellowknife next March.I will be competing in the Diamond Ultra (225km/6 stage/6 day race). Participants are required to run while pulling all of their supplies in a pulk (sled) and then sleep in tents on the trail each night. Last year I competed in the K-Rock Ultra (135km/3 stage/3 day race) where we were able to have our overnight and any extra gear shuttled between stage camps. Diamonds valued at $6,000 will be awarded to the first place male and female finishers.
I really can’t wait for this race as I’ve thought about it so much, while learning a great deal about the event from last March. I feel as though I have a pretty good idea of what I need to do to fully prepare for this…both training and gear wise.
Most of the little nagging aches and pains since Haliburton have been left behind now and I’m slowly getting back into full training again. One of the things I’ve been looking into a great deal recently has been how to build a pulk. I’m hoping to build my own and plan to start training with it as much as possible once the snow flies. I fully expect this will be the toughest race I have ever run, but I'm really looking forward to it. Should be fun!
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