Ok I have to write about this cheesecake. I am a cheesecake nut and today I had by far the best cheesecake ever. This was a caramel brownie cheescake. It was the lightest and most filling cheesecake I have ever eaten. I had that with could you believe my luck, the best tasting Cappuccino of all time.  I’ve had great cappuccino’s (Valentions — Hamilton) but nothing close to this. I really need to go back and I need to run an extra 5-6 miles before stepping foot in this place. Washing it all down tonight with 4 Sleeman rousses (with Pascal) will require some serious running tomorrow. Aussi MJ j’ai aimer le WRAP au Buffalo chicken wings. Les lettres MJ apparait de plus en plus souvant sur mon site web.

Well went for a run in Rockland Ontario, just outside Ottawa. I took Airlie (my 6 year old daughter) to visit her little friend so got my run in. Very sunny but also quite cold. It was -19 at the time of my run (-29 with the windchill). Anyhow bit of hills along the route but lots of snow, real careful to keep my balance. Anyhow was quite nice to run outside. It was my first outside run since Disney. I don’t have the distance as my GPS was frozen from being in the car. Anyhow I ran at my average pace I figure about 8 – 8:20 minute miles and ran for 22:24 minutes.

Well ran inside today. My legs still aren’t quite ready so I’ll have to take the pace down for the next week or two while I recover. I did 3 miles in 25:45 for an average pace of 8:35 minute miles. Left shin is quite tender to touch. Gave it a good solid massage after so hopefully that will help. Take my protein shake and and advil for swelling. Tomorrow is an off day so I’ll take advantage of that. Just have to massage it again tonight and take a hot bath to get the blood flowing in there, maybe see about going for a Hot Tub next door!

Well well I’m going to a concert. It’s been quite a while! While on my trip in Florida I really got hooked on this one song “Sometime Around Midnight” by The Airborn Toxic Event. I heard the DJ say that is a great song but unlike many albums today, the entire album is amazing. So I started Utubing (if that is a word) the band looking for songs, videos etc. I ended up acquiring the album (yes I have a store bought CD — suport the arts man). Anyhow today I found out I’ll be going to see them March 4th in Toronto (thanks MJ). So MJ, Dave and I will be going to the El Mocambo to check out the band and then I’ll be crashing at David’s place. I will give you a full play by play of the concert, the venue and my music review (I’m so qualified).

Had a great workout tonight!!! Did arms (biceps curl, preacher curl and one arm cable curls, tricep machine, reverse one arm cable), shoulders (shoulder press, machine lateral raises, machine rear delt), legs (leg press, leg curl, quads (curl), seated calf raises), abs (leg raises) and dips. Felt really well worked out afterwards. Had a Bananas-a-whey from Boosterjuice after the workout and now a quick Tim Hortons coffee and bed.

Well I went for my run and there is a snow storm out. I was going to run inside anyhow seeing as it’s my lunch hour and I need a shower after. So I headed to the gym and the traffic is insane because of the snow. I have a 5 mile run to do today and I wanted to see where the legs are at as far as recovery goes. I decided to pick the pace up a bit after the first mile so I ran the next 2 miles at a 7:45 min mile pace. Legs weren’t to bad but scaled it back for the last two miles and didn’t feel to bad. Bit of shin discomfort but nothing that won’t go away with some good stretching and a protein shake tonight. So the statistics are 5 miles in 40 minutes for an average pace of 8 minute miles.
Following that I forgot to bring lunch so I decided on the usual Tim Hortons Chili. Wow when I went to get a picture of it for this blog I saw a comparison of it and Wendy’s chili. Ok, I think I need to switch as there is quite a different in Fat between the two (more beans vs. more ground beef in Tim Hortons).

Wow was I burnt out during the first sets of my workout. I only ended up doing chest (incline and decline press, pec dec), back (wide grip chins, seated row) and abs (reverse weighted crunch, leg raises) and quick tricepts with dips. I added more weight to my incline press and my seated rows as well as doing more wide grip chins, that could have added to the fatigue. Anyhow I could have been tired from my little run at lunch. Regardless this is week one of my progression to the Ottawa Marathon so I need to bring it up a level.

Well I miss starting my blog entry with Running Log :: . It’s been over two weeks since my marathon and I’m going to run the Ottawa Marathon in May to today was day one week one of my training for that race. I ran inside today as I’m not in the mood to run in the cold yet on all that ice (we had a thaw and then freezing). Anyhow I also still need to recover a little bit. Anyhow I did a 3 mile run in 25:45 for an average pace of 8:15 minute miles. The left arch is still a bit tender but I don’t have to worry about it as much now that I know it can take the strains of a marathon and the training. I’m going to be doing a different training plan this time around, I’m doing intermediate level one so there is an extra run day added in there at Race Pace. Can’t wait to see if this makes a difference and if my body can take it. Keep coming back to track the progress. This week calls for 3 miles, 5 miles, 3 miles, rest, 5 miles pace,  8 miles, Cross-Train.

Well I had an pretty cool weekend. I’m going to get back into the training this week as my next marathon is going to be the Ottawa ING Marathon. So on the weekend I went and hung out with some new friends and an old friend. Hung out in this amazing loft (pics will follow when I get them). I haven’t seen my friend Paul in 18 years and it was like no time had passed by. Had some great beers, good laughs and just enjoyed the atmosphere. Also had a quick skate with MJ in Terrebonne at L’île des Moulins which was pretty good. Got arrested, well sort of thanks to Anne and Martin. If you want to know more about that one you’ll have to ask. That is the last time I try and help a friend look for their wallet. Incredible how one can pack so much in one day. The breakfast at Petinos was really good also. Great food, great company. If you are ever in Terrebonne you have to try this place out. Anyhow it was a very quick trip and had a blast and then back to work. The drive was good, my windshield washer is working so that makes it perfect. I really do need to clean my car out from Florida though. Ah yes one last thing, I now own a pair of winter boots which I purchased at L’Équipeur.

Well I’m setting my goals for the running season and I think I’m going to be a bit drastic this year. I seem to be recovering very well from the Disney Marathon so I’m setting my goals on Around the Bay (this one is undecided), the Ottawa ING Marathon (May 24th), the Oasis Montreal Marathon (September 13th) and the Road2Hope Half marathon (November 1st).  I know this seems a bit aggressive but I’m not going to run them all hard. I’m only going to pick one of the races to run at race pace, the rest I will take it easy. I will decide race day. As for the Around the Bay, that one regardless will be at a reduced pace, it’s only because I would have a long run that day anyhow of about 4 km less so why not have some fun instead of a boring long run day.