Tallow Beach - 12 km run

Tallow Beach is located just south of Byron Bay. Byron Bay in New South Wales is about 1 hour south of Brisbane. Tallow Beach is 6km's long so today, after the sun goes down a little, I'll do a 12 km run. I did my long run of 25 Km's yesterday. Tomorrow is a quality workout with interval training.

Byron Bay is a wonderful laid back town with lots of young people taking advantage of the surfing opportunities. The top photo looks north on Tallow Beach. There's a hard packed area for good running. The bottom photo is why people come here to surf.

Sports Events and the Waterfront

The recent decision by City of Toronto Council and its compromise solution with the two marathon race organizers will resolve some on-going issues about marathon course/traffic congestion. This year, everything stays the same but beginning in 2011, Toronto will have a Spring and Fall marathon. City Council and the staff in the Economic Development Department recognize the value of this growing activity and came up with some solutions to encourage this healthy lifestyle, but will enable the two major running events to grow and contribute to the economy of Toronto.

Almost everyone agrees that the marathons were too close together in September and October. Although we love it when the streets are opened to our events, it will be easier running in events separated by more than a few weeks. I think this compromise goes a long way in recognizing the other side while still promoting Toronto as a running city.

Perhaps there’s something happening along our waterfront that can improve the downtown running situation. The waterfront is a natural running route, not only because it’s flat, fast and starting to look better, but it doesn’t cut off the city in a manner that can negatively impact cross-town traffic flows.

The successful bid to host the 2015 Pan Am Games and use the West Don Lands as the athlete village provides an opportunity to kick-start the development of these lands in a way that should complement the planning, community consultation and cleanup work that’s been taking place by Waterfront Toronto. The Don Valley Trail (DVT) will be linked to this development by the subway under the rail tracks that’s presently blocked. Runners, walkers and cyclists should see improvements to the trail and other safety concerns all along the DVT.

Additional commercial and residential developments have been announced in East Bayfront including the new Health Sciences campus for George Brown College. Sugar Beach and Sherbourne Parks are under construction and will be completed this summer. In the near future, even more development and parklands are planned further east.

As these projects move forward it might be possible to integrate design features that could support some of the running, cycling or water-based events that are happening along the waterfront. These events don't necessarily have the budgets and staff to close down major roads and deal with the car/traffic conflict. Some of the issues identified by City staff could be resolved by early consideration of the needs of these events and plan for them as development moves forward on the waterfront east of Yonge Street. They need marshaling areas, start/finish lines but also access to parking, transit, sports facilities that have the least direct impact on traffic.

I’m sure as we move toward 2015 and the Pan Am Games, the running community and other interested stakeholders will begin to talk about their needs along the waterfront. Maybe we can even see some water fountains sprouting up.

Sunday March 7th Route

If you were thinking that this winter has seen very little snow you feeling is correct. We have had very little snow. The weather for the next couple of days should be very nice. Just great for running and even cycling. So lets enjoy the sun and go for a run along the waterfront.

Here is a suggestion for next Sundays run.

Running route 402799 - powered by Runmap 

Running During the Winter in Toronto

Toronto finally got some snow today. Not too much, only about 10 cm. This winter has been unusually mild for Canadian standards. So how do we run during this cold weather? Quite easily actually. You need to make sure that you have tights for the legs, a running hat and some good gloves. Layers are key for the torso. Usually two layers will do as long as one layer stops the wind. It is always a good bet to wear an extra layer. You can always take it off if it gets too warm.

With the weather we have had recently running has been excellent. Next Sunday is expected to be around 5C with sunshine.

Dwight and Dennis - Scotiabank Toronto Waterfront Marathon

Dwight and his wife Sue are well-know Toronto musicians. They perform all over Canada but are best known for their performance at the Cameron on Queen Street at 3:30 most Saturday afternoons.

Dwight was a big help at the marathon cheering section last September and we really appreciate his help.

Marathon News Release - City of Toronto

The difficult problem of having 2 full marathons back to back every fall seems to be resolved. Check out the City of Toronto Press Release dated February 19. Here's the story in the Toronto Star.

This should be good news for the running community and should result in fewer complaints about traffic complications. Running is growing by about 20% per year. The City now has 2 events attracting many visitors to Toronto in the Spring and Fall that won't be competing against each other.

The race organizers and City officials are to be congratulated for improving the timing of these important events.

Enjoying the Vancouver Olympic Winter Games

Over the last week I have spend many hours watching the Olympic Winter Games in Vancouver. It's amazing to see such young men and women compete so hard with such focus and courage. None of us can rely comprehend how hard they have worked. How much they have sacrificed and how much time they have put into their sport. Sometimes even all of that is not enough.

Jeremy Wotherspoon is an example of enormous dedication. This amazing athlete is the "most successful male skater in World Cup history". Yet he has not been able to live up to such huge expectations. I'm not at all disappointed at performance, but extremely proud of what he has achieved throughout his career. This is why I am so excited about the Olympic Games.

Training for hours, devoting significant time and planning out future goals has much more meaning and when you think about people such as our Canadian Athletes. Check out the Olympic website and see what is happening.

Training With A Plan

Last Friday I attended a training workshop that explained how a well developed training plan will make for a great year of competition. My own difficulty early on this season has been the lack of consistent training. Last year I was much more consistent at this time. After much though I discovered that I had nothing to push me, no plan to check things off on.

Well this workshop came just in time. Some reading from "The Cyclists Training Bible" , a couple of hours on the computer and a well time workshop and here I am. A solid plan in hand and a huge desire to get going.

Check out this link to the template.

A few notes about an annual training plan.

• Be realistic about how much time, hours that is, you are able to commit to your hobby. Family and life obligations come first.
• Develop measurable goals for example: top 25% at age group at a specific race
• Work in cycles, that is, start with building a base, increase your workload gradually, then peak at you competition. Finish off with a rest.

When you get the desire to work hard start all over again.

Darek

Letter to St. Lawrence Runners from Pat of Pittsburgh

Dennis and the rest of the St. Lawrence Running group-

What a pleasure to receive your letter. Great blog! I am hoping to make it up to Toronto and join you folks for another run. I really enjoyed myself in May and you all made me feel very welcome.

Dennis- congratulations on qualifying for Boston; what a tremendous accomplishment. I know it is difficult to log the miles throughout the winter to properly train, I know you have the desire and motivation. Good luck on April 19th!

I’m not sure I will still be here in Pittsburgh to join you all should you decide to run the Pittsburgh Marathon in May. It looks like I may be relocating to Houston, TX in the next month or so to accept a new position. I will try to keep you updated. But hey, Houston is a lot warmer and the running is plentiful in the Lonestar state.

Take care,

Patrick

Last Sunday my long run took me over the bridge in downtown Sydney. That's the bridge we see every New Year's eve on TV. It's quite a structure.

It was an easier run than I thought, in total, just under 20 km's. Plenty of people run and walk back and forth along the pedestrian walk. I couldn't resist taking a shot from the bridge of one of my favourite buildings in the world. Such vision for the people of Sydney in the '50's.

The weather is much cooler and my running is easier. I'm up to 90 km's per week now. The fine Aussie wine also helps with the nutritional side.

I've mentioned in earlier blogs how much I enjoy running in Sydney Parks. Centennial Park is my favourite . It's about 360 ha's and has lots of organized activities as well as barbeque areas, horse-riding runs, numerous trails, a great cafe, tracks as well as other sporting events. These well-established regional parks are easily linked by streets to more formal parks including Hyde Park with the Anzac War Memorial and the Botanical Gardens located next to the famous Opera House and Circular Quay in downtown Sydney.

It's possible to run from our neighbourhood in Surry Hills all the way into the city centre and take a ferry from Circular Quay or cross the bridge to some really nice neighbourhoods like Balmain or Kirribilli. Local runners have told me to explore the coastal run from Watson Bay, south through Bondi Beach, Bronte Beach, Coogi to Maroubra. It's my goal to have one of my long weekend runs through some of these areas. I'm really looking froward to it and hope I don't get lost again.

Running Events and Traffic

Here's the link to the City of Toronto staff report that deals with the issues surrounding the marathon runs we have in September and October. The City has decided that we should have one marathon per year. This goes to City Council soon.

There's lots happening on our waterfront and there may be opportunities to encourage running events in this downtown neighbourhood. More on this important matter later.

It's Hot and Hummid

Last weekend was a washout in terms of running in Sydney. It poured from Friday night until it finally stopped late Monday morning. I enjoyed the break from running and we took the opportunity to do what Sydneysiders and Torontonians have in common and really love; brunch on a patio. Many Sydney streets have overhanging pedestrian protection canopies that not only give relief from the sun and rain but also provide shelter to excellent cafe patios. It's interesting that the rain doesn't bother so much when it's warm and you're on a patio having brunch.

The 2-day break from running coincides with a sharp pain I've developed in my right foot. I think that it's caused by doing too many of these T (Threshold) and Marathon Pace runs too early in my training, or maybe they're too much for someone my age and experience level.

I'll probably be a little more conservative with my runs for a while and see where that takes me. Maybe running a marathon isn't about getting a better time. I also see how important it is to have an alternative to running. I miss having a gym to do some cross training during my down time.

I've found some great cafes that all seem to offer free wireless. When I'm not running we're usually walking long distances to other Sydney neighbourhoods. Yesterday we took a ferry to Manley Beach. The huge Mardi Gras festival starts in a few weeks. That's the equivalent of our Pride Week although I haven't noticed if they have a run associated with it.

On Monday, Tuesday and Wednesday I got back to 10 to 11 Km runs. Over the weekend I'll try to have a good long run.

Everyday Running in Sydney

It's over 30C almost everyday. Luckily there's some rain but that just makes it humid. Perfect weather for me.

I've been following Jack Daniels program which includes interval training, E (easy runs), T (threshold runs), M (Marathon pace) etc. So far I've done the interval training and I've been trying to keep my pace a little slower than I would normally.

I've been exploring a few neighbourhoods but for my everyday runs I usually go to Centennial Park. It's a magnificent, huge park with a track so I can measure off distances. There are lots of runners down here. I tried to keep up to a group of young runners but no luck.

This weekend is my L run (Long Run). I've talked to some people and they've made a recommendation for something spectacular. Stay tuned.

Bondi Beach and back (almost)

Here's what Bondi Beach looks like early in the morning. It's a long hilly run from our place in Surry Hills. To tell you the truth, I got lost and had to take a cab back the last 5k's.

It was a hot day to be doing the hills.

Saturday Morning Run in Sydney

Running route 383851 - powered by Runmap

It was wonderful getting out for a run today after taking 2 days off to recover from the flight. I wanted my first run to be a tour of some of the important tourist points in Sydney.
I’m staying in Surry Hills. It’s a great neighbourhood with plenty of trendy cafes, restaurants and shops. The place we’re in is a converted warehouse and is typical of many buildings in the area.

The weather is hot and humid. The run to the Botanical Gardens took me through the spectacular Hyde Park with the Anzac War Memorial, north on Macquarie Street past the Mint, Parliament House and the Library of New South Wales (I used the library wireless service to prepare my post yesterday). It was a steady decline and I knew I’d be running uphill on my way back. I entered the Botanical Gardens past the beautiful Sydney Opera House to Mrs. Macquarie’s Chair. There are plenty of trails and it would be a good spot for some hill training. I made my way home in about 51 minutes. A nice easy 9 km run.

I picked up Daniel’s Running Formula by Jack Daniels. I picked the book simply because I liked his name. I’ll see if I can put myself on some organized program.

Sunday Run - January 31, 2010

Running route 381706 - powered by Runmap

Here's the run for next Sunday. It's an easy run which should compensate for the stiff cold wind from the west. It's a little less than 8 Km's so you can go for a coffee.

Don Valley Trail

Sunday Jan 17th 2010 Hill Training

The weather this weekend is looking great. Why not do some hill training in Riverdale Park??? Hill training it is. Here is the route

Running route 368132 - powered by Runmap 

Sunday's Run - Wellington St & AGO

This Sunday's Run features an intreaging part of the downtown core, Wellington Street, the amazing shops on Queen Street West, the Art Gallery of Ontario and Queens Park.

Running route 375254 - powered by Runmap 

Goodbye 2009, Hello 2010!

Veteran St. Lawrence Runners celebrated New Years Eve by doing what they are known for - running through the signature streets of downtown Toronto – King, Spadina, Harbour, St. George, College, University and Front. The night was blessed with ideal running temperature with a bit of dew. The runners were in good spirits and greeted other party-goers with great cheer and much good wishes. The streets were illuminated with street and car lights, but were also filled with enlightenment from street folks on their way to their own celebrations. Some were celebrating already and surprised us by coming out of the bushes. Some ran with us – great enthusiasm – in 3 inch heels! Although, once again, we missed the fireworks at Nathan Phillips Square by minutes, we reminisce our experiences throughout 2009 and talked about our plans and goals for 2010 – including trying once again to make it in time to see the fireworks at Nathan Phillips Square on December 31, 2010. The third time is the charm? Hope to see you there. Happy New Year!