Dryline BalaClava is from the Running Room.  It provides great protection against the elements.  You can wear sunglasses or a visor underneath the balaclava. It also fits close to your skin, has mesh area for your mouth so you can breath and the hot air doesn’t get trapped in your hat.  This will keep you warm when running in the winter.

Dryline Headband from the Running Room is if you’re not into the full head coverage.   This headband will draw perspiration from your skin to the garment surface, keepingyou warm and dry while running.  This covers your forehead, ears and back of your head.

I would get the Windpro Bandana to combine with the Dryline Headband to protect your neck, chin and from getting chapped lips.

Remember to take your balaclava off before you walk into any store, they might think you are there for other purposes besides getting a refreshing drink……Speaking from experience….

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Couple of deals:

• ASICS Womens Core Microfiber Running Shorts – $16
• ASICS Womens Thermopolis Half Zip Run Top – $60
• ASICS Aliso Hoody Jacket – $36

Most include free shipping.

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1. Hot deal I found today…
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3. Marathon Training – Adding Mileage Safely

1. Shirts – Dress in layers.  Typically I would wear a wicking long sleeve to wick away the moisture from my skin.  If it is really cold outside ie -10c I would add a light fleece on top to insulate my body from the cold weather, and then top it off with a light windbreaker jacket.   Depending on the temperature I would add or remove a fleece layer.   Usually runners should dress for weather that is slightly warmer than it is.  You should feel slightly cold when you walk outside.  If you are warm when you walk outside, then you need to remove a layer.   You don’t need to worry about getting sick, you will generate a lot of heat and sweat when you run and your body will get warmer.
2. Pants – Usually I wear running pants that have a thermal interior and a dense outer shell for wind, snow or rain protection.
3. Head and hand accessories – I always wear my running cap to keep the snow out of my eyes and to block the wind.  I found that if I ran without my cap I usually get a headache afterwards.   If it’s really cold outside or snowing I wear my bellaclava to protect my face.   For my hands, I usually have really warm hands so I hardly use gloves.  But on the extremely cold days I turn to my Nike running gloves.
4. Accessories – If you run in the evenings, make sure you remain visible.  It’s hard for drivers/cyclists to see you at night and hard for you to see the road.  One advice is to stay off the roads although it’s tempting when you see the are roads clear.  The roads might be icy or snow on the ground and makes it hard for vehicles to stop.    You can buy a light to attach to your running belt or jacket so drivers/cyclists can see you.   You can buy or attach reflective strips on your clothes.
5. Finishing your run – If you run don’t stop and if you do stop don’t start again.  You’re clothes will be wet from your sweat and you will be sweating so if you stop in cold weather you will definitely get sick.  Make sure you keep moving.
6. Slow down – The sidewalks and roads are slippery.  Keep your strides short and low.  Don’t try to race down a hill.  Run with your feet lower to the ground to reduce the risk of slipping, falling or straining muscles.

In the end, have fun and enjoy the beautiful scenery.   When fresh snow falls it really feels like you are running in a winter wonderland.

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Just going back to the previous note, I know the marathon is sold out for public registration but if you still want to try to get into the marathon there may be a way through travel agencies in your country.   MarathonTours offers gauranteed acceptance if you pay for their travel package and include an extra $195 USD for the marathon.  Here’s their link.   For other countries check out here.

I mapped out the new Paris Marathon 2010 Route. The city is extending their Tramway and required construction on one of the routes of the marathon specifically Boulevard Soult. Here is the new marathon map that I mapped out on mapmyrun. Who said you can’t see Paris in one day.

The marathon starts at the Champs-Élysées and runs by the Place de la Concorde, Louve Museum, Hotel de Ville, Place de la Bastille, Chateau de Vincennes, Notre Dame Cathedral, Orsay Museum, Eiffel Tower, Grand Palais, Trocadero and finishes back at the Champs-Élysées.

Link to the Paris Marathon
PDF version
Google Map Version

Paris Marathon 2010 Elevation Chart

Note:  I mapped out the Paris Marathon according to the street by street directions on their website.  I’m off by 0.4 miles somewhere.

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True Running Editors’ Review>

Specifications>

Where To Buy>

	Garmin Forerunner 305 GPS $154.99 – $200.99

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Get to the race start early.  Bring lots of old clothes, hats, blankets, towels or anything to keep yourself warm until the race starts.  On the Staten Island side, they put up tents, you stand/sit on the floor but the wind still gets in.   It gets chilly if you have a long wait.

Runners, be ready for the 18 mile bridge.  It’s a slow and steady climb, but such a killer. Have fun and enjoy the city.

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Now you must be having problems going up and down stairs, walking fast, whole body is aching and feels really beat up.  Here are some tips to help you with a speedy recovery because I know you want to get back out there running your heart out.  On average it will take 2-3 weeks after the marathon to fully recover.

5 Recovery Tips The Minute You Cross The Finish Line

1. Start walking.  Walk 10-15 minutes to get your legs and breathing back to normal.  It will be painful, but continue to walk throughout the day for 15 minutes.
2. Refuel muscles with meals that include carbs, protein and sodium.  For example, you can eat peanut butter sandwich, banana and gatorade.   If you cannot eat after a race, you can opt for recovery drinks such as Hammer RECOVERITE, CLIF SHOT Recovery, PowerBar Recovery, V8, chocolate milk; most available at your local grocery store.  Check out other Recovery drinks available.
3. Drink lots of water.
4. To reduce the inflammation soak your legs in tub of cold ice water or shower your legs with cold water.  Another option to reduce inflammation in your legs is to go for a soothing salt bath.
5. Sleep and get lots of rest.
   

Recovery Tips for Day After Your Marathon

1. Go for a massage or see the chiropractor.
2. There are products such as The Marathon Stick and Foam Rollers that allow you to do deep tissue massages for hamstrings, calves, thighs and hips yourself.
3. Do light hamstring and calve stretches to loosen your muscles.  Wear comfortable shoes, your feet will be sore.
4. Eat enough for recovery but try not to eat too much to gain unnecessary weight.

Recovery Tips Days After Running Your Marathon

1. The worse thing you can do for marathon recovery is to stop exercising.  A few days after your marathon should be an active resting period, but there should be no running.
2. Consider doing low impact exercises such as yoga, biking, walking or swimming which are great to keep your legs an body moving.
3. After week of active resting, you can start to reverse taper your marathon regime.
4. Start off slow and short and gradually get your legs, lungs and brain ready for another season of running.  If you start to feel pain in your legs or knees, stop and rest.  Keep your running intensity low for at least three weeks.

Giving your body adequate time to heal is best way for recovery and prevent long term injuries in the future.  Remember to always have fun and enjoy your downtime.

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They changed the course which was great! I loved the building they had open for the runners so we could wait inside to keep warm.  It was great since I had 3 hours to wait.  I guess Starbucks got sick of 20,000 runners hanging in front of their building and using their washroom.  There were plenty of washrooms in the building with flushing toilets and sinks to wash hands!  A sink with soap and running water is a rare treat.   I wandered the building from 6-8 looking for my brother and his friend and finally found them.  I am so proud of that they completed their 2nd half marathon this year.

The course was well marked at places and where it wasn’t there were volunteers to help guide the way.  The KM markers were visible and placed at every 1 km, the Mile markers were scarce and only popping up every 10 miles.  That left me kind of disoriented for most of the run, I kind of have trouble converting km to m when I’m running.  The cheering stations were practically non existent with amateur bands playing on the side of the road.   I didn’t like that part of the race.  Felt like the race organizers just forgot about us and gave us the bare minimums to complete the race.

Great thanks to all the volunteers handing out water, gatorade and gels.  Thanks to the police who took the brunt of all the complaints, I wouldn’t want to be the ones stuck in traffic today.

I tried to make it a strong finish. I just hate the Queen’s Park ending.  You can never see the ending, meanwhile everyone is shouting it’s just around the corner.  How do you see a corner around a circle??  My brother, his friends and my friend were waiting for me.  I was really happy to see them.  Thanks for coming out!! It was a great feeling to complete another marathon, just not too happy with my time.   hehe But I think it’s a great accomplishment.

Overall the marathon was ok.  I wasn’t impressed with the organization or the logistics.  Even picking up the race kit was in a basement conference room of a hotel.  It was small and I thought very unorganized.  For the price we pay for a marathon (around $80), I expected a little more.  I won’t be running this race again.

Good job everyone and happy running.

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