45' Steps...

Over the next year, your going to read a lot of terms you've probably never heard before like 45' Steps, Yasso 800, 60' @ 10:18, etc. Don't feel bad, a month ago I didn't know what they meant either, but I'm learning and as I do something new, I'll explain it here for you.

So today I did my first official day of Speed Training. Speed training days will be Wednesday from now until marathon day (Dec. 9) and today I did something called 45' steps. Let me break it down for you...
Step training involves counting your steps, or in plain english, everytime one foot hits the ground you count one step. So, you get nice and warmed up, running at the normal 11:33 training pace, then you kick it into high gear and count another 20 steps, then you drop to a jog or walk and count 20 steps, then you kick it back into high gear for 30 steps, then drop back down for 30, then repeat for 40, and finally 50 before resuming your normal training pace. The entire speed part took under 5 minutes to complete, but definately winded me a little. Now, every time I do steps, I will increase until I reach 100...pretty cool eh!!!

Okay, so that being said here's the deets for today's run...
Outdoor - Temp -2 (-6 windchill) Wind SSW @ 11 km/h - Sunny
Warmup - 5:01 - .33 miles
Run - 45:06 - 4.37 miles (remember I did my steps in there)
Cooldown - 12 mins - .74 miles

And Yesterday...
Outdoor - Temp -1 (-10 windchill) Wind SSW @ 17km/h - Sunny
Warmup - 5 mins - .33 miles
Run - 38:39 - 3.92 miles (this was supposed to be 35' @ 11:33, but turned into 38 @ 9:52 - still need to slow down)
Cooldown - 14:20 - .96 miles (I ended up getting a little to into it and when I had to stop I was a little further from home then usual)

And some tunes...
Beck - Cellphone's Dead
Underworld - 2 months off
Paul Oakenfold - Heaven Sent

Well, that's it for now...goodbye February...Hello March!!!

Will

Time for a quickie...

Okay, it's been a crazy week, and as a result I haven't been updating the blog, however, that doesn't mean I haven't been running.

This past week I started my official training, yes friends, every day from now until race day is planned. I work out / train 5 out of 7 days of the week, so if you want to make plans with me between now and 2008, try and book for a Monday or Thursday!!!

I was going to participate in Belleville's Freezin' 5km race today, but I decided it was a little too "freezin'" at 10AM, plus I wasn't too thrilled about parting with $10 to run and probably freeze my nuts off...so I paid myself $5 and ran this afternoon instead when it was a little warmer...but still not warm.

Here's the deets...
Outdoor - -4 celcius (-10 windchill) - Wind SSW 18km/h
Warmup - 5 mins - .33 miles (1/2 km)
Run - 30 mins - 3.25 miles (just over 5km)
Cooldown - 7:40 - .5 miles (just under 1km)

I was running a little faster than training speed today, but I have gotten a lot better at slowing myself down.

Here's a couple of cuts from today's soundtrack...
Crystal Method - Busy Child
EPMD - Crossover
Wildchild - Renegade Master (fatboy slim remix)

Anyhow, I've got another busy evening ahead of me, gotta fly! L8r.

Will

I never thought I'd hear myself say...

..."I really need to slow down!!!"

So I got my training package from Sandy at Tri and Run yesterday and it will take me from now until race day training me to run this marathon in approximately 4.5 hours...not bad!!! Anyhow, a lot of it has to do with pacing and I have my new training pace is over 2 minutes longer per mile then my curren training pace. 11:38 sounds very slow, and let me tell you it is. I went for a run today and tried so hard to slow down, but couldn't quite get there. I think I'm going to have to make use of the treadmill to teach me to slow down...but it will all pay off in the end...both for me and for the Canadian Diabetes Association.

Okay, I ran outside today for the first time in weeks...it was awesome!!! Here's the deets...
Outdoor - -5 celcius (-11 w/ wind chill) wind - W 17km/h
Warmup - 6 mins - .4 miles
Run - 30 mins - 3.13 miles
Cooldown -8 mins - .54 miles
My pacing was still around 9:30 and it's supposed to be at 11:33...it's way harder to run slow than fast!!!

Some cuts from today's soundtrack...
Basement Jaxx - Where's Your Head At
k-os - Black Ice
Kasabian - Club Foot

Cheers!

Will

Hang 10 for Diabetes revisited...

I appreciate all the comments from people either online or to my face...I get it...the x 4.2km part was neither funny, nor clever, just something that made the slogan too long and confusing. You see, I thought Hang 10x4.2km for Diabetes was very witty, in a super-nerdy, math loving kind of way...and I was wrong!!! Anyhow, Hang 10 for Diabetes is cool, and my really bad drawing of a surfboard logo thingy (pictured) is okay, but this is where Brock will come into play in a big way as he's the creative logo guy.
Although, I do like my surfboard design...perhaps I'll actually get a surfboard custom made for myself...yeah right!!!

Okay, on to some more serious business...I had my last physio visit yesterday and was informed that my bursitis if 90% healed...woo hoo!!!
This is great news as it means next week I'll be able to up my milage again and get back to some serious running business. I haven't run yet today, as I'm about to hit the gym in a few minutes, but it'll be the typical 5-6km run that I've been running while recovering...the last thing I want to do is have the bursitis flare up again...not cool!!!

I suppose I've said all there is to say...for now.

Happy Valentines Day!

Will

Hang 10 x 4.2km for Diabetes...

Hey there,

So I had this crazy idea while I was running today. Actually first I better tell you how this all got started. Brock and I were brainstorming the other night and decided we needed a slogan, or something for people to associate with our campaign. Music alway comes to my mind before anything else, so I immediately thought "Rock Diabetes", which is pretty cool for concerts and such, and I suppose cool all around, but there was something missing. I've been thinking about this all weekend, then today while I was running it suddenly hit me like a ton of bricks...why the hell don't we play on the whole Hawaii surf thing...then I thought "Hang Ten for Diabetes"...then I thought "Kowabunga"...then I thought of my old pals Leonardo, Raphael, Michelangelo, and Donatello...then I thought "Hang 10 x 4.2km for Diabetes"!!! Get it...10x4.2 is 42, and a marathon is 42 km long...f'n genius!!!

Anyhow, I don't know what Brock thinks of it yet, but I love it. What do you think??? Think of it in terms of buttons, t-shirts, surf wax, bikinis...the list is endless!!!

Anyhow, here's some deets from today's run...
Indoor - treadmill incline of 2
Run - 35 mins - 5.75km
Cooldown - 10 mins - 1km

And of course some cuts from today's soundtrack...
Jamariquoi - Canned Heat (think Napolean Dynamite)
Underworld - Two Months Off
Nas - Hip Hop Is Dead

That's it for now. I have what is hopefully my last physio appointment tomorrow...yeah!!!

Later skater...or should I say surfer (super mega cheesy...I love it)!

Will

Aunt Chris: A Good Will Running Profile...

I wanted to take the time to let you know a little bit about some of the people who are helping out with this campaign. So, I'll introduce you to my Aunt Chris (that's her on the right with my friend Jeff). Aunt Chris lives in Orillia Ontario with her son Guillie. I've known her my whole life, and she's always been a little "wacky"! That being said, she's also always seems to come through in a pinch. Aunt Chris works as a nurse at the Orillia Memorial Hospital, and she's been a nurse forever...I could tell you the story about growing up in Toronto, and during my grade 7 year, the sex-ed classes were done by public health nurses, and wouldn't you know it, when it was time for my class who should walk in the door to the classroom...none other than Aunt Chris!!! I was 12...it was a little embarrassing to say the least.

Now, not only is Aunt Chris a nurse, but she has been known to dress up as a clown for children's birthday parties. She's a very talented writer of short stories, an actress, plus she runs an online book store, which I'll get the link to and post later.
I believe Aunt C is also responsible for my love of jazz music as she used to take my sister and I out to jazz clubs when we were young...very cool!!! Another thing I wanted to mention is the fact that Aunt Chris is also a diabetic, making the cause that much more worthwhile.

Aunt Chris has been working hard to help out with my Team Diabetes campaign raising money in the Orillia area and I just wanted you all to know a little more about her.

Here's my training deets for today...
Indoor - treadmill - incline of 2
Run - 36 mins - 3.5 miles (5.6km) - this included a warmup
Cooldown - 9 mins - .62 miles (1km)

Tunes...
Underworld - Born Slippy
Outkast - Ghettomusick
Dream Warriors - Wash Your Face In My Sink

That's all for now. L8r.

Will

So, There's (more) good news...

So I picked up my new shoes yeterday at Tri and Run Sports (click link to check them out), expecting to spend another $130 on shoes, and Sandy and Patti, being the sweethearts that they are allowed me to exchange them for the Saucony's I bought at the beginning of the year. Amazing!!! They really know how to provide excellent customer service. If you ever need any running or triathalon gear, be sure to check them out in Trenton, just head north on Glen Miller Rd from the 401 and you can't miss it.

But wait there's more...

So I tried my new shoes today (asics gel 1120) and I ran without discomfort...it was awesome. I only ran for 5k, but I wanted to do more. I stopped myself as I have to ease back into it every other day...but man it felt great!!! Here's the deets...
Run - 33 minutes - 5.3km - I incorporated my warmup into my run today, gradually increasing the speed
Cooldown - 8 mins - 0.9km

Some great tunes came up for play today too....
Eric B and Rakim - Don't Sweat the Technique (gotta kick it old school baby)
Kasabian - Reason Is Treason
Cassius - Feeling For You (a little house flavour)

Anyhow, I just wanted to share the good news. Yeah!!! Tomorrow is garbage day, so if you'll excuse me I have some recycling to sort. L8r.

Will

So, there's good news...

...and there's good news!!!

What do you want to hear first?

I thought so, here's the good news...
I got the "all clear" from my physiotherapist today to get running again, as long as I don't do it in my current shoes. It's a good thing I went back to Try and Run sports on Friday and tried on about a dozen different pairs of shoes, and ordered a new pair that won't aggrivate the all powerful bursa. They are in and I will be heading to Trenton to pick them up in a few minutes!!! What does this all mean, my young, curious friend, well let me tell you...it means I'll be running again tomorrow. Yeah!!!!!

Okay, now for the good news...
So as we all know, Sunday was the Superbowl, and the Indianapolis Colts became champions for the first time in 35 years, which is good news all on it's own, however, during my Superbowl party I decided to do some impromptu fundraising and managed to convince people that half the pot from my props sheet winner takes all game should go to Team Diabetes. As it turns out I managed to raise $60. I know it's not a lot, but every little bit helps. Big thanks to Cousin Raymond, who despite winning, decided to donate the winnings back as well...What a great guy!!!

Anyhow, like I said I'll be running tomorrow, so I'll keep you posted. Until then, keep your hands on the wheel and your eyes on the road!!!

Will

"Cast off the crutch that kills the pain..."

"...The Red Flag waiving never meant the same!"

Hey there Will-fans, okay, so I've got an update for you...but it's not pretty...I'm not supposed to run until at least next Wednesday. I found this out this past Wednesday and it really had me bummed out, but I figured I'd have to come clean about it some time. I've gotta tell you, I'm extremely tempted to just run through the pain, but I know it would just make things worse, so for the greater good I will refrain.

That being said, it doesn't mean I have to sit around on my lazy (yet sexy) ass all day...oh no my friend...I just can't run, or wear my running shoes. So I pulled out the old Vans as they are the most comfortable shoes that don't aggrivate the bursa that I own and have been doing some cross training which includes...
Arc Trainer - it's kind of like an elipticle machine, but way more intense with a bigger range of motion
Rowing
Bicycling - I wish there wasn't so much snow and I could bike outside
and of course there's always Weight Training.

I did upload some new tunes to the old mp3 player. Here's a few highlights...
Souls of Mischief - '93 till
Outkast - B.O.B.
Basement Jaxx - Red Alert

Well, that's it for the update for now. I'm off the the Billy Talent show at the ACC tonight with Raymond...it should be a kick ass show if we can get there...the 401's been closed since yesterday afternoon and could be closed for a few days...it's a good thing I know my way through the back roads of every little shit town between Belleville and St. Catherines.

If I don't talk to you before the Superbowl on Sunday...enjoy it...and don't forget to cheer for the White and Blue of the Indianapolis Colts!!! L8r.

Will