Mother Nature thinks I'm hot...

There can't be any other explanation. It was a great day weather wise in Belleville, then right as I'm leaving work to drive Amy to the College for work it starts pouring rain, and I'm like "damn man, this sucks, now I have to hit the gym instead of running outside." Then just as I'm dropping Amy off, the rain stops and it's awesome again, just in time for my run. So I got to run outside in the dark of evening with 11 degree temperatures at the end of November...Bitchin!!!!

Here's the deets...
Outdoor - Belleville @ Night
Warmup - 6:30 - .61 miles (1km)
Run - 36:29 - 3.83 miles (6.18km)
Cooldown - 12:40 - .81 miles (1.3km)

I was back to running solo, so I brought along some tunes...
Nine Inch Nails - Head Like A Hole
Sean Paul - Temperature
Bedouin Soundclash - Rude Boy (dub mix)

Crap...that's all the tunes that are really sticking out right now...oh well. I smell really bad...time to shower. L8r dudes.

Will

With a little help from my friends (the remix)...

So this should have been written on Saturday, but wasn't as I had a busy weekend with not a lot of bloging time available.

Pictured left to right are Brock, Bryana, and me. Bryana is friend of ours who was in town from Ottawa and also enjoys the running. She's really not too interested in running a marathon, although she does feel diabetes is a great cause to be running for...essentially she's just lazy!!! Just kidding...actually I'm only partly kidding, as she does work for the government, which means she's extremely lazy while at work making sure all of our hard earned tax dollars are put to good use.

Anyhow, Saturday afternoon the three of us went out for a run. Here's the deets...
Warmup - walk/run 6:37 - .59 miles (just under 1km)
Run - 30:03 - 3:55 miles (5.73 km)
Cooldown - 9:26 - .59 miles

No tunes as we just did some talking instead. Actually Brock is very concentrated when he runs and doesn't do a lot of talking while running, so it's a good thing I can talk his ear off. Bryana is also a talker...great conversation!!!

Listening to tunes is great when running solo, but there's something to be said for running with friends...it's great, and the time flies by...as long as you like each other and actually have something to talk about...otherwise, I'm sure you're screwed.

I'll be spending the next couple of days painting my kitchen with Amy and working a little OT, so we'll have to catch up again Wednesdayish.

The Day the Music Died...

Since yesterday's entry was so freakin' long, I'll keep this one short and sweet...just like me!

So the battery in my mp3 player crapped out on me with about 7 minutes left in my run, and surprisingly it didn't kill me...it really wasn't all that bad at all. Now this doesn't mean I'm going to stop listening to music when I run, but I know I can do it for at least 7 minutes.

Here's the deets on today...
Outdoor - a wee bit chilly...I think I might have gotten what's referred to as runners nipple as my left nipple feels like someone gave me one hell of a twister.
Warmup - walk/run - 10:38 - .96 miles (1.55 km)
Run - 36:01 - 3.77 miles (6.08km)
Cooldown - walk - 7:03 - .41 miles (.66 km)

Tunes...
Red Hot Chili Peppers - Universally Speaking
Modest Mouse - Paper Thin Walls
The Trews - Confessions, Fire Up Ahead, Fleeting Trust
Sam Roberts - The Gate

That's it...now go do something it's Friday night!!!

Show me the money!!!

Okay, let me start by wishing all you yanks out there (especially my mom) a Happy Thanksgiving!

A lot has happened in the last couple of days that didn't include any running at all which sucked, but it wasn't all bad, so let me tell you all about it.

Tuesday I received my very first real donation for Team Diabetes. It was an online donation from my friend Jacob. Click his name to go to his website and hire him to do some work for you so he can donate more to Team Diabetes. Thanks Jacob...you rock buddy!!! Tuesday night I didn't get out for a run dispite the wicked (in a good way) weather because I had a meeting with the oil heating guy who proceded to bend me over my own kitchen table, and didn't even offer to buy me a coffee let alone dinner. All I have to say is Ouch!!!

This brings me to Wednesday...last night Brock and I took a little trip to Kingston after work to go to the Canadian Diabetes Kingston Office's Team Diabetes Night. It's something that I think happens once every couple of months and it's a way for members to meet each other and hear about everyones efforts, past marathons, etc. I was really glad we went as we got to meet some extremely lovely people who were all very passionate about our common cause, Diabetes for those of you who forgot ;-)

I was also informed by me CDA compadre Catharine that my blog was great, which I already knew, but she felt the need to point out the profanities that sometimes come out in the blog. At first I was a little shocked, but then responded with some BS like "It's conversational, and reflects how I talk." which probably made me appear to be some kind of foul mouthed jerk, so I'm going to put it to the public (that's you). If you feel the profanities in my blog entries are offensive and innapropriate, please let me know. It doesn't mean I'll stop writting them, but you may receive an appology from me, or I might just tell you to eat shit and die ;-) Seriously though, there's a lot worse on the net, and just for the record, Catherine does find my blog entertaining and is not offended by the profanities, but thought if any of the top dawgs at the CDA were to see this, they may be offended. Point noted!

Also, for the record I did walk home from work yesterday (3.3km).

Here's the deets for today's run...
Outdoor around my new hood via the riverfront and half the waterfront trail (to Foster Ave. S).
Warmup - walk/run - .63 miles (just over 1km) - 7:17
Run - 3.73 miles (just over 6km) - 35:05
Cooldown - walk - .69 miles (just over 1km) - 10:33

Here's some tunes from today...
Prodigy - Smack My Bitch Up, Voodoo People
Lily Allen - Mini Mix (includes LDN, and Smile) - If you've never heard Lily Allen before, download LDN right now...you'll love it (unless your name is Paul, then you should download some Hatebreed or Mushroomhead)
Billy Talent - Devil In A Midnight Mass
k-os - Papercutz

Okay, there's football on the telly, so I'm outta here. L8r.

Welcome Home...

So this is it, this is our new home, and the reason why I haven't been running in a week. I thought today was going to be very hard, but it was all good.The move went smoothly thanks to all our friends who helped out...Thanks everybody!

Today was back to reality. It's -3 celcius here this eveining so I opted to run indoors. Here's the deets...
Indoor - treadmill - incline 2
Warmup - 10 mins - .8 miles - walk/run
Run - 31 mins - 3.2 miles
Cooldown - 9 mins - .68 miles

I also took a few minutes to retire a few tunes from the mp3 player and insert some new ones. Here's a few that came up today...
k-os f/ Sam Roberts - Valhalla
Sam Roberts - Bridge to Nowhere
De La Soul - Say No Go
Kanye West - Through the Wire
Ludicris - Area Codes

That's it for now...more updates to come this week...I promise.

I tried the Hammer Gel...

Yes, this is a picture of Arsenio Hall!

So I forgot to mention on my last post that I tried the Hammer Gel after my last run. I can't really explain how it tasted, but it didn't taste like grapefruits that's for sure!!! It wasn't totally disgusting, but had the texture of what I imagine hair gel would have if you were to eat a tube of it. It actually made me feel very nauseous at first, but after I chased it with some water it was okay. It did however, give me a boost of energy as promised, and I wasn't hungry for lunch afterward so it seems to work as it's supposed to.

Anyhow, I did get out for a run this evening. It's a good thing as I'll probably be tied up with new house stuff the rest of the week. Here's the stats for today...
Outdoor
Warmup - .62 miles (1km) - run/walk
Run - 3.26 miles (just over 5km) - 30:50 - 9:28/mile
Cooldown - .56 miles (just under 1km) - 9:16

Here's some tunes for all my people in the dog pound (woo, woo, woo, woo)...
Foo Fighters - DOA
Nine Inch Nails - Terrible Lie
Kanye West - We Don't Care
Arctic Monkeys - Mardi Bum, When the Sun Goes Down
Death From Above 1979 - Romantic Rights

Hips don't lie...

I just found out how to make running on a treadmill a lot easier. All you have to do is put your own tunes on your mp3 player then watch a Shakira video on the tv in the gym...man that girl can dance like nothing I've ever seen before. I usually don't watch music videos, but muchmusic was on in the gym and since I had my mp3 player, I just left in, and a Shakira video came on and it made that 5 minutes of my run fly by. Now if I can only convince Amy to dance like that for me everytime I'm running indoors I could get to 42km in no time.

Okay, I've just found out that I'm an uncle as of a couple of hours ago (congrats Murray and Ann), so I'm going to make this one quick.

Indoor - treadmill - incline = 2
Warmup - 10 mins - .8 miles (just over 1km)
Run - 37 mins - 3.7 miles (just over 6km)
Cooldown - 10 mins - .6 miles (just under 1km)

I was with my cousin (Raymond) yesterday and he told me he loves reading about the tunes I've been listening to, and I realized I forgot to list them last time, so here's some from today's run...
Prodigy - Voodoo People
Del the Funkee Homosapien f/ Hyroglyphics Crew - Burnt
Gorillaz - Rock the House
Mobile - Montreal Calling
Metric - Dead Disco
Jay-Z - Encore
Jr. Gong - Move

I'm not too sure what my training will be like over the next week as Amy and I get posession of our new house on Wednesday, but Brock is ready to run again so I'm going to definately try to get out with him a couple of times this week.

Don't make a mole hill out of an f'n volcano...

So since I was late working today I decided to hit the gym for my workout / training session.
I was reading on www.runnersworld.com about a good treadmill hill training session, so I thought I'd give it a try seeing as how I felt I needed to switch it up a bit on the treadmill tonight, and seeing as how I'll have to run around a volcano in 13 months I thought it would be good practice.

Here's how it goes...
Warm up - walk/run - 10 mins
Run at marathon speed (since I have no idea what my marathon speed is, I decided on a 10min/mile). You run on a number 1 incline for 2 mins, then go to a 2 incline for 2 mins, then back to 1 for 2 mins, then to 3 for 2 mins, and continue until you've reached an incline of 7.
Example - 1,2,1,3,1,4,1,5,1,6,1,7 in 2 minute intervals.
Finish with a cooldown - 10 mins walk

I'm telling you, this was intense. If you've never tried running on a treadmill at a 7 incline, I suggest you don't ever do it unless you're training for a marathon that involves hills. I've ran hills outside, before and it was nothing like this, but I suppose, no pain, no gain. Right???

I spent then next 45 mins in the gym doing my strength training. There were a few beefcakes in the gym tonight though which made me feel kind of weird as they were lifting crazy amounts of weight and then there was me lifting not so crazy amounts of weight as I'm trying to simply tone, not bulk up.
Have you ever noticed how weird some of these beefcakes are...all these guys talked about was getting laid, but the funny thing is that they probably aren't getting any as they spent alot of time flexing in the mirror and planning a trip to the titty bar. Maybe someone should tell them that steroids cause your dick to shrink...anyhow, once again I digress, so I'll quit now.

Take some time tomorrow to remember those who fought for our freedom ...it's important that we never forget...ever!!!

I can finally be googled...

Hello, and welcome once again to the always entertaining and witty blog of me...Will!!!

So here's some good news... www.goodwillrunning.com is finally googleable. As a computer geek by day, this is kind of a big deal. Anyhow, try it for yourself, simply type good will running into google and my site should show up first on the list...uber cool in a mega geek kind of way.

Yesterday I took the day off from running and did absolutely nothing, which made today's run even better. Here's the deets...
Outdoor - 11 degrees C
Warmup - 7:00 walk/run - 0.64 miles
Run - 36:48 - 3.88 miles - 9:29/mile
Cooldown - 9:40 walk - 0.64 miles

And here's everyones favourite segment of the show, some of today's musical selections... Broken Social Scene - Pacific Theme
Ben Folds Five - Jackson Cannery
Damian "Jr. Gong" Marley - Confrontations
Arctic Monkeys - Fake Tales of San Francisco
Gorillaz - Double Bass
k-os - Flypaper
Beck - E-pro

Alright stop...shower time!!!

"Blame it on the Rain..."

Wow...2 blog posts in one day. I had to tell you that I had my very first rain run...that's right kiddies...I ran outside in the rain. It was great!!! I mean, honestly it was a little unnerving at first as I thought the potential was definately there for me to slip while running and kill myself, but after the first few minutes I realized that wasn't going to happen and it was really neat. Now, I'll be honest...it was a light rain shower. Had it been pissing down I probably would have been like...So I ran in the rain today and it sucked ass!!! But instead it didn't suck ass at all.

Here's the deets...
Warmup - .64 miles - run/walk - approx. 5 min
Run - 3.13 miles - 9:25/mile - 29:30
Cooldown - .64 miles - walk - 9 mins

Some of the tunes from today included...
Queens of the Stone Age - Song for the Dead (8 mins of great rock guitar and drums)
Beck - Earthquake Weather, Sexx Laws
Damian "Jr. Gong" Marley - Welcome to Jamrock
Chemical Bros. f/ Q-tip - Galvanize (actually this came up on the playlist the other day, but is worth mentioning)
k-os - B boy stance
Milli Vanilli - Girl You Know It's True (just kidding, but I wish it had played, I love that song)

It's funny where you get your motivation to run from sometimes. Today I was planning on hitting the gym due to the rain, but had to come home to close a window and thought it would kill my motivation and I would end up skipping my run today, but when I was on my way out of the office I yelled "smell ya later" to Jacob and he said "Enjoy the run". I said yeah right and left, but then thought about it on the drive home and decided I should run...I mean what happens if I get to Honolulu and it's raining and I have to run in the rain...I better be prepared. So anyway, normally I would thank Jacob for such motivation, but he's also the one who showed up to work today with a box of donuts, you know the mini kind covered in icing sugar...now there's motivation...so that cancels out the thanks...sorry buddy!

Smell ya later.

Will

www.goodwillrunning.com

'Sup my peeps. Okay, so I've finally made some changes to my website http://www.goodwillrunning.com/. I've been a little neglectant of the site lately as I've been extremely busy at work, and for those of you who don't know, I sit in front of a computer all day and am getting ready to move in a week, so I really have no interest in working on my website at night. Anyhow, I've managed to free up a few minutes here or there and have made a few changes...well one change...but it's great.

All my online donation stuff for Team Diabetes has been set up through the Canadian Diabetes Association website, so I've made some changes to the donation page on my site to accommodate.
Click on the link to donate now!!!

Okay, here's some training news...
Sunday was junky weather so it was an indoor training day.
Indoor treadmill set to #2 incline
Warm up - walk/run - 10 mins - .8 miles
Run - varied speed - 35 mins - 3.6 miles
Cool down - walk 10 mins - .6 miles
Strength Training - approx. 45 mins (weights and ab excercises)

Yesterday was awesome, but by the time I got off work it was dark, so I decided to slap the light on my bicycle and do a little cross training.
45 mins - 20km

In other news - Brock proposed to his Emily last night and she accepted, so they're now engaged. Congrats!!! You can read all about Brock and Emily's relationship on the website. www.goodwillrunning.com.

That's all for now, tonight it looks like I'll be running indoors again as it's supposed to rain all day...I never thought I would get to the point where I thought running indoors was harder then running outside, but I'm there. Don't get me wrong, I don't hate running indoors, but it seems harder as there is nothing to look at besides yourself in the mirror...which is cool once in a while, but a little embarassing when someone walks in and sees you admiring yourself...anyhow, time to go.

BTW...have I mentioned the website www.goodwillrunning.com. It's amazing!!!

"If you go the speed limit, stay the F*&# outta my way..."

Ahhh yes, the immortal words of Ludicris, from his smash hit Move Bitch...yet another great training tune.
Here's the stats for today's run...
Outdoor - Belleville Zwicks park waterfront trail
Distance - 3.42 miles
Time - 31:20
Avg. Speed - 9:10/mile
Warmup - 10 mins
Cooldown - 5 mins
Temperature - 4 degrees celcius (f'n cold)

So I tried a new stretching technique today. I found it in a back issue of runners world from Oct. '05 that a friend of mine gave me. It involves doing each stretch for only 2 seconds and do 10 reps per leg...it seemed to work well.

Anyhow, besides Move Bitch, here's some other memorable tunes from todays run...
Arctic Monkeys - Mardi Bum
DFA 1979 - Little Girl
Queens of the Stone Age - Broken Box
Chemical Bros f/ Richard Ashcroft - The Acid Test
Kanye West - The New Workout Plan
Ludicris - Money Maker - this one came on just as I was starting the cooldown.

On another note...sometimes life happens!!! When life does happen is sometimes gets in the way of your training, but I think I'm going to have to just learn to deal with it. My last run before today was Thursday night - it was neat because it was my first outdoor night run, but then yesterday I didn't run when I had planned to because I got stuck late at work, then I had to go back in this morning (on a freakin' Saturday), and I really wasn't diggin' the idea of a run today as I was so put off by not getting one in yesterday. Then I got out there and it was awesome, and the fact I missed yesterday didn't matter anymore. Anyhow, I don't know why I felt I had to share that with you, but I did, and now it's time for me to do my ab (aka flAB) excercises. L8r.

I've been D-Railed...

Yo, I'm in slow-mo today as I had a pleasant surprise visit from my homeboy Darryl (aka D-Rail) last night. Actually, the circumstances sucked as he was in town for a funeral, but we managed to make the best of it...which wasn't hard. Anyhow, all this means is that I didn't do any training yesterday, but Tuesday I trained like a dog in the gym for 2 hours...running and doing strength training. I'll get back at it today, despite the fact I kind of feel like a zombie right now as we didn't get home until around 12:30, which is rough when you have to be at work at 8.

I've got some not so good news on the Brock front...he's got shingles!!! I had no idea what shingles were, but apparantly it's the same virus as chicken pox, that has laid dormant and becomes active causing an extremely uncomfortable rash. This isn't good for the training as he will be out of commission for a couple of weeks. I know he's a faithful reader of the blog, so I will wish him a rapid recovery...luckily I had chicken pox twice when I was a kid, which means I'll be able to still hang with Brock while he recovers, but if you've never had the pox, then stay away from Brock or anyone else with shingles as you can easliy catch chicken pox from them. Get well soon buddy!!!

On the training music front, I have to tell you a little story...actually 2...the first is a story of a generous man named Denis. He's a friend from work, who graciously has lent me a 512MB SD memory card so I can store 100 songs on my feeble 128MB mp3 player. I know what you're thinking, and yes it's super lame that a mega techno geek such as myself would use such an ipod inferior product to listen to my tunes, but it's all I've got, and it works really well. Anyhow, the point is that I just wanted to publicly thank Denis for the card. Thank you!

In other unrelated music news, I was running on Tuesday and the song Sexy Results by Death From Above 1979 came on the mp3 player. Anyhow, it's a great tune which just happens to be used in some cell phone commercial in the US that they play all the time during football. Anyhow, it's kind of hillarious because the commercial uses the lyric "Let me show you how I work, work, work, work...". What they don't play for you is the lyric that comes before that part of the song which is this - "Sexy woman take me to your bedroom. Let me show you how I work, work, work, work..." Hahahaahahahahaha. Anyhow, I thought it was pretty damn funny, and so did D-rail...but we're kind of music geeks so maybe it's not so funny to you because you're super cool like Arthur Fonzerelli. Wow...I should have stayed in bed. Time to get some work done. L8r.

Will