Monday, December 19, 2005

Five More Shopping Days...

Running solo today, so I chose the long zoo route. The breeze was a little crisp to begin with, but nothing to worry about once I got warmed up.

The water level on the river is rising some, and the ice is breaking up a little. Lots of chunks floating down the river. The interesting thing about that is that they move just a little faster than I run, so there must be quite a current.

I think my GPS had some problems finding satellites today, some of my interval times seem pretty wonky.

Today's run:
Distance: 6.62 km. Time: 39:15. Average speed: 10.1 kph.
Rest distance: 521.6 m. Rest time: 4:00
Total distance: 7.14 km. Total time: 43:15

Weather: Mainly sunny and -3C. Rather a nice day.

Sunday, December 18, 2005

Chilly Sunday Morning

Kinda cool this morning, as it took twenty minutes or so to warm up. My face was aching a little until then.

I was supposed to meet Byron the birthday boy at the Y this morning, but methinks he's had too many Christmas parties (up and at 'em, ya nancy!) Anyway, 'twas me alone in the cold.

I headed off westward, on the south side of the river to Edworthy. The ice from those natural springs was fairly built up and pretty slippery in parts, where the water was running over it. Other parts were slushy and oddly sticky. Someone must go there every day and dribble a little gravel across it on one side, which gives you a not so treacherous path across the ice. But it sinks into the ice fairly quickly, so I imagine it has to be redone a couple of times a day.

Not a whole bunch of people out. I passed very few below Spruce Cliff. Once around the bridge at Edworthy and across to the north side, traffic picked up. A few large groups, probably from one of the Running Room stores, and a couple of groups with lots of Calgary Roadrunners windbreakers.

I started off slow, and thought that's what the day was going to be like, but once on the way back downtown, I found myself picking up speed, so the return trip went quite fast.

Today's run:
Distance: 13.74 km. Time: 1:15:29. Average speed: 10.9 kph.
Rest distance: 779.3 m. Rest time: 8:00
Total distance: 14.52 km. Total time: 1:23:25

Weather: Sunny and -17C, rising to -15C. I'm still chilled.

Friday, December 16, 2005

Snowy Solo

Everyone was busy today; guess it's that time of the year. It's been snowing all morning so the paths were whitening up a little. It wasn't a lot but it did hide the occasional icy spot.

Today, since I was alone I thought I'd mix it up a little and run to Edmonton Trail, across the river, back to 14th Street, then back to Sein Lok again. Nice distance. I seemed to have excess energy, too, keeping a pretty high pace.

Today's run:
Distance: 7.00 km. Time: 35:48. Average speed: 11.7 kph.
Rest distance: 291.4 m. Rest time: 34:00
Total distance: 7.29 km. Total time: 38.48

Weather: Light snow and -13C, with just a bit of a breeze from the north.

Thursday, December 15, 2005

Zoo Loop (The Short One)

The more, the merrier - I joined Byron and Peter-Mark today, out to the zoo by way of the pedestrian bridge at the west end of the island. The river must be rising a little as all the pedestrain underpasses on the north side are closed. One of them has been closed since the flooding in June, actually, as it's all but washed away.

Anyway, a good solid run, at a nice consistent speed. All the aches and pains kinda melted away.

Today's run:
Distance: 6.23 km. Time: 35:42. Average speed: 10.5 kph.

Weather: Sunny and -7C. No wind, either.

Wednesday, December 14, 2005

Hump Day Run

And the next to last hump day of the fall of 2005. Went solo today, so I did a hard interval run to Crowchild and back. I went a little harder cuz I was worried about being under dressed. The wind was a little cool, but not bad.

Today's run:
Distance: 7.48 km. Time: 38:59. Average speed: 11.5 kph.
Rest distance: 406.0 m. Rest time: 4:00
Total distance: 7.88 km. Total time: 42:59

Weather: Sunny and -1C, with a little bit of a breeze: 17 kph out of the northwest.

Monday, December 12, 2005

Not as Cool as I Thought

Kind of overdressed for the weather. I thought it would be cooler out, but with the sun shining like it is, and none of the wind that was promised earlier today, it was quite mild.

My first run with Chris today. She's been battling the flu and a full work schedule up to now. A nice change from Byron (sorry, dude). We went to Crowchild and back, at a rather strong pace.

Today's run:
Distance: 7.92 km. Time: 44:03. Average speed: 10.8 kph.

Weather: Sunny and 7C, still very mild for December.

Sunday, December 11, 2005

This is December?!?!

Unbelieveable the weather we're having. It is so nice out, that it should be criminal for anyone to be indoors.

Byron and I met at the Y this morning and headed west along the south side of the river. As expected, the stretch below Spruce Cliff was a little treacherous, with all the ice from the natural springs in the escarpment, and today it was worse because it was wet ice. Even through Lawrey Gardens it was slippery, as the snow is sheltered from the sun, but packed from all the traffic through there, so a little surface melting makes it pretty slick.

Once we made Edworthy, we crossed to the north side and headed back east. This was about the time we both found ourselves in that zone, where effort disappears along with hurts and just about anything else that clutters up one's life. It was kind of neat cuz we both noticed it and commented on it, and we just cruised.

About the time we got back to the bridge to Prince's Island, we saw a huge crowd across the river heading toward the zoon, at the start of the Catch The Elves 10K. As we crossed back to the south side at Edmonton Trail, we had a lot of oncoming traffic to contend with.

From there it was a nice, easy run to Eau Claire and the Y, and then over to the Good Earth for coffee and one of those fantastic apple nut rolls.

Today's run:
Distance: 16.60 km. Time: 1:34:29. Average speed: 10.5 kph.
Rest distance: 1.15 km. Rest time: 10:00
Total distance: 17.75 km. Total time: 1:44:29

Weather: Starting out cloudy and 4C, but sunny and 9C by the end. Just a perfect day.

Friday, December 09, 2005

Chinook Run

Kinda breezey out there today, but with the temperature up, I can stand it. Just Byron and I again, going west to Crowchild and back. After a good break yesterday, and a fabulous night's sleep (courtesy of my dentist) the running was almost effortless. And it helped that I was a little early to the meeting place and got a lot of good stretching in.

No GPS again today. I took it home to get recharged and forgot it there. So I'll estimate again.

Today's run:
Distance: 7.95 km. Time: 45:25. Average speed: 10.5 kph.

Weather: Sunny and 6C, with a brisk wind from the west blowing from 45 kph to 55 kph.

Wednesday, December 07, 2005

Sunny Promise

It was rather nice out for December in Calgary. I was at the meeting place at 11:55, and when no one showed, I was off on the short zoo route. Not too many people around for the first half but on the way back there were lots. I must have got an early start.

I forgot to turn off my GPS on Monday and it's been sitting on my desk since. The batteries are supposed to be good for fourteen hours or so, but they don't quite make it for 48. So I'm guesstimating my distance from a previous run.

Today's run:
Distance: 6.66 km. Time: 38:03. Average speed: 10.5 kph.

Weather: Mainly sunny and -7C.

Monday, December 05, 2005

The Weather Outside is Frightful

And there ain't no delightful fire inside. Not all that bad for running though. I had my windbreaker and wind pants, and was otherwise dressed warm enough. I just went as far as 14th Street today, but on the way back to Eau Claire I flirted with the idea of going down to Edmonton Trail and back. But my natural laziness intervened and I crossed back through Prince's Island and back to the office.

Today's run:
Distance: 5.15 km. Time: 27:25. Average speed: 11.3 kph.
Rest distance: 229.5 m. Rest time: 3:00
Total distance: 5.45 km. Total time: 30:25

Weather: Light snow and -13C, but the real story is the wind: north at 46 kph, gusting to 59 kph. And Environment Canada has issued a weather warning about the wind while I was out there.

Sunday, December 04, 2005

Don't They Plow These Paths?

Distance runs are so much fun, and I'm not entirely sure why. I certainly don't look forward to starting them, especially in this cold. But there's something about being out there for a couple of hours, putting on the miles, that's full of accomplishment or something. Or maybe it's the chance to see some of the city that you don't normally get to in the day-to-day running around that we do.

I did the route out to Edworthy Park and back again, because I love the south side of the river under Spruce Cliff. It was really slow going through there today, as the city only plows the path up to Crowchild. West of Crowchild and it's sort of packed from all the traffic.

The snow is OK to run in, though. It's a little uneven and you start to feel the ankles and knees a little. And it's softer and sometimes rolls out from underneath your feet, so it slows you down, but it's likely easier on the feet and leg joints too.

Another feature of the path below Spruce Cliff is the selection of natural springs, which in this weather, create a dome of ice over the path. The water never stops running either, so the ice is slippery as heck, and in some places you have to shuffle along while holding on to the fence between the path and the railroad tracks.

Because the snow slowed me down so much, by the time I got back to 10th Street, I just headed straight back home, instead of trundling down by Eau Claire, the Centre Street bridge and home on 4th Street.

I've decided to work strictly on time for the distance workouts again, like I did last year. So for now I'm aiming at two hours, and what ever distance I cover in that time. In the snow, it's a little less than on dry pavement. After the new year, I'll start adding time at ten minutes increments, until a week or so before race day, which is pretty much what I did last year.

Today's run:
Distance: 18.22 km. Time: 1:46:51. Average speed: 10.2 kph.
Rest distance: 1.12 km. Rest time: 11:00
Total distance: 19.34 km. Total time: 1:57:51

Weather: Typical pre-Christmas winter conditions: Partly cloudy and -17C, rising to -14C by the end, although the CBC sign on Memorial Drive said -12C at around the hour and a half mark.

Friday, December 02, 2005

Winter Wonderland

Actually it's really nice out if you can shield yourself against the cold (Maybe some new mitts, Nony?) Byron and I headed east from Eau Claire to the 12th Street bridge, across to the zoo, and back. We crossed back to the south side of the river at Edmonton Trail rather than wait to cross. Nice run, everything felt good, and for the most part the snow had been plowed or swept from the path. Not exactly a huge crowd out running, though.

Today's run:
Distance: 7.66 km. Time: 45:41. Average speed: 10.1 kph.

Weather: Light snow and -17C. A little bit of a breeze from the southeast, which dictated which direction we went.

Monday, November 28, 2005

Winter Again

And on a Monday, too. Lots of icy spots along the paths, though it isn't slowing anyone down much. There is still quite a crowd of runners out during the noon hour. I met Byron at the Y and we headed west to Crowchild and back. Struggled a little with some tightness in the calves and shins during the first half. I wonder if I need to pay a little more attention to stretching.

Today's run:
Distance: 7.94 km. Time: 44:46. Average speed: 10.6 kph.

Weather: Cloudy and -4. Not too much wind; a very nice day for running.

Friday, November 25, 2005

Takin' Friday Off

Took the day off to prepare for my weekend, so I figured I would do a bit of a distance run. Down 10th Street, across the river and over to Eau Claire to meet Byron, and we did the short zoo run, and then after went homeward via The Path Under The Stairs and 4th Street.

Today's run:
Distance: 12.25 km. Time: 1:10:08. Average speed: 10.5 kph.
Rest distance: 1.12 km. Rest time: 8:00
Total distance: 7.91 km. Total time: 1:18:08

My rest distance is a little high cuz I ran through the rest periods on the zoo route.

Weather: Mainly sunny and 12C. Sounds like it will be the last time we get that for awhile. The long range forcast is for sub-zero highs and snow.

Thursday, November 24, 2005

A Trying Day

What is up with everything, anyway?

Today's run:
Distance: 7.50 km. Time: 37:21. Average speed: 12.0 kph.
Rest distance: 412.5 m. Rest time: 4:00
Total distance: 7.91 km. Total time: 41:21

Weather: Sunny and 17C. In November yet!

Wednesday, November 23, 2005

Half-way Around and Back

On my own to start, as everyone was tied up. Was out running the "short zoo" route, and just as I was coming up to the foot bridge at the west end of the island it's on, and I met Byron and a friend going the other way, so I joined them and retraced my steps.

Another beautiful day, which got just about everyone outside at lunch time. That paths were busy but not crowded, and if it wasn't for the bare trees you could almost convince yourself it was still summer.

Today's run:
Distance: 8.00 km. Time: 45:57. Average speed: 10.4 kph.

Weather: Partly cloudy and 12C, but it seems a lot warmer. They promise a couple more days like this and then snow *sigh*

Monday, November 21, 2005

Good Monday

Actually hit the trail a little harder today, and went a little farther (at least, it felt that way). All the way up to Crowchild, in fact. Just Byron and I out and back.

Today's run:
Distance: 6.97 km. Time: 39:22. Average speed: 10.6 kph.

Weather: Mostly cloudy and 13C. Lovely weather for the start of the week, and the forecast promises lots better.

Sunday, November 20, 2005

Guys Going the Distance

I was to meet a couple of guys this morning for the distance run, but at the designated time, there was only Byron, so off we went. Taking the promenade west to Crowchild and across the river, and that's were Mike caught up to us. Actually he was going the other way, hoping to run into us, so that worked. Made for a nice run to be with a group.

And for the first time in a while, I found that grove, where there is no pressure and everything is working perfectly, and it's almost effortless and I feel like I could go all day. I don't think I've been in that place since early spring.

About the half way point, Mike dropped out as his knee has been giving him trouble. We continued to the zoo and crossed the river at the 12th Street bridge, then back toward Eau Claire. And because I was in that zone, it just flew by and we were done before I knew it. We met up with Mike again and found a place for brunch. Perfect!

Today's run:
Distance: 13.34 km. Time: 1:13:53. Average speed: 10.8 kph.
Rest distance: 1.03 km. Rest time: 8:00
Total distance: 14.37 km. Total time: 1:21:53

Weather: Sunny and 11C to start, climbing to 13C by the end. Just a beautiful day, considering it's late November, and way too nice to waste sitting inside.

Friday, November 18, 2005

Almost Running Backwards

Man, did the wind ever pick up! On my way to meet the gang, I found one spot in front of the building across the street where I was almost running backwards. Once I got past that, I looked up to see a lot of people smiling about it, at least those that weren't fighting to keep from being blown away.

Just Byron and me today. I think the wind had an effect, as we were over 30 minutes on the loop to 14th Street. I also have a bit of a headache from having to crank the hat on so tightly. But a good run, and the tailwind on the return was cool.

Today's run:
Distance: 5.56 km. Time: 31:11. Average speed: 10.7 kph.

Weather: Partly cloudy and 8C, and the winds north at 48 kph, gusting to 67 kph. Betcha they were even stronger, after getting funneled through the streets downtown. Yikes!

Wednesday, November 16, 2005

'Nother Nooner

Getting so we just meet at the Y and see who shows up. Me and Mike today. We went east, to the foot bridge to the zoo, then back along Memorial Drive to the suspension bridge to Prince's Island. That's actually a very good distance for a noon hour run.

Today's run:
Distance: 6.66 km. Time: 38:15. Average speed: 10.4 kph.

Weather: Cloudy and 7C. I was wondering if I was a little underdressed, being in shorts and tee, but after 10 minutes I was fine.

Tuesday, November 15, 2005

On My Own Today

Everyone else is tied up today, so I was solo. Great run, though - Sien Lok to 14th and back. It's a little colder today, I think, but the wind is gone, so it's actually a lot nicer than yesterday. A few more people out running today. Must be a few fair-weather runners in the downtown area.

Today I started out slow, as I intended, but as usual, after 25 minutes I was going pretty hard. I think it's that I'm warm, and loose, and the end point is just over there.

Today's run:
Distance: 5.06 km. Time: 27:00. Average speed: 11.3 kph.
Rest distance: 220.0 m. Rest time: 3:03
Total distance: 5.28 km. Total time: 29:03

Weather: Partly cloudy and -6C.

Monday, November 14, 2005

Winter is Here!

Well, sort of. There were a few wispy bits of snow blowing down the street when I walked in this morning. And it was blowing. The weather people promised the wind would abate by late morning, but I think they lied to us again.

Anyway, met a friend at the Eau Claire Y, and we were off. We headed west into the wind so it took awhile to feel warmed up. And then we crossed the river at 14th Street and headed back. Good pace, though, and a good run.

Today's run:
Distance: 5.32 km. Time: 29:35. Average speed: 10.8 kph.

Weather: Mostly cloudy and -4C. And windy - really windy. My face feels burnt.

Sunday, November 13, 2005

Cooler Distance Run

But not all that much cooler. I wore my windbreaker for the first time since maybe April, with a light sweatshirt and tech t-shirt under, and that was about right. Gloves were required for the first half hour, but after that I was nicely warmed.

Must have been a rough Saturday night for someone. There's a little S-curve on 10th Street, that begins just under the C-Train overpass and ends right about the intersection with 13th Avenue. (That's if you're going north.) The curve goes right, then left, and the left turning part is deceptively tight. Even at the speed limit, you feel a bit of side pull. But somebody was going way past that and managed to shear off half the guard rail that protects the adjacent sidewalk. Quite a mess left, though no sign of the vehicle (or vehicles) that did it.

Once across the river I headed west as usual, planning to go all the way to Edworthy park again, then back on the other side of the river. And very quickly I passed a kilometre marker. And a couple of ladies that I caught up to had race numbers pinned to their windbreakers. It was the Last Chance Half. They crossed at Crowchild, while I continued on.

After that it was steady running, feeling quite good, even on the icy parts along the path under Spruce Cliff. And so many people were out. Lots of runners, and very few with the race bibs, but then I was off that race route for most of my time out there. Wonderful day for a run.

Today's run:
Distance: 19.91 km. Time: 1:47:00. Average speed: 11.2 kph.
Rest distance: 1.03 km. Rest time: 11:00
Total distance: 20.94 km. Total time: 1:58:00

Weather: Cloudy and -3C to start, up to -1C by the time I got home. Pretty nice out for running.

As I've announced previously, I've signed up for the Vancouver Marathon on May 7. I also signed up for the Resolution Run on December 31.

Friday, November 11, 2005

A Commitment

I am officially registered for the Vancouver Marathon May 7. Me and my bro are probably the first registrants.

Rememberance Day Nooner

Pretty quiet downtown today, what with the rest of the country getting the day off. We did observe the two minutes of silence at 11:00 am, but otherwise it's a normal work day.

So out for a solo run at noon. From Sein Lok Park to Crowchild and back. There were a few people out running, not many. Even fewer cyclist. There were lots of couples out strolling though, cuz it's pretty darn nice out for mid-November.

Today's run:
Distance: 8.00 km. Time: 42:49. Average speed: 11.2 kph.
Rest distance: 417.0 m. Rest time: 4:00
Total distance: 8.41 km. Total time: 46:49

Weather: Partly cloudy and 3C, with a little bit of a breeze. It seems to always be a headwind, no matter which way I was going. A very nice day.

Tuesday, November 08, 2005

Cool Noon Run

Not all that cool, I guess, though the wind did bite once in a while. A friend and I did the short zoo run, which is to head east along the river, and cross at the foot bridge to the island the zoo is on, then back along the north side of the river to the suspension foot bridge at Prince's Island.

GPS still didn't get a lock until we had a kilometre or so under us, but it got more of the run than last time.

Today's run:
Distance: 5.38 km. Time: 29:30. Average speed: 11.0 kph.

Weather: Sunny and 3C, with a gusty breeze.

Sunday, November 06, 2005

Retirement Run

Last time for these shoes. About the time I was crossing the Centre Street bridge, they clicked over 850 km, which is about the limit for a running shoe, so now they'll go into the recycle bag. I still have another pair, but at just under 500 km, I'll need another set soon.

Today I went down 10th Street and across the river, then west to Edworthy, then back to Centre Street and up Nony's Awful Little Hill, to 4th STreet and home. Nice light snowfall, that for some reason balled up under my left heel, and every few paces I had to scuff it off. Most annoying. Along the south side of the river, too, were places were an earlier snowfall had melted, and the new snow covered the ice. Not too bad, but occasionally treacherous.

Today's run:
Distance: 19.33 km. Time: 1:48:37. Average speed: 10.7 kph.
Rest distance: 1.22 km. Rest time: 12:00
Total distance: 20.55 km. Total time: 2:00:37

Weather: -2C and light snow, and no change in that over the full two hours. Well, in the middle it stopped snowing for a bit, and a little blue sky showed through. But it didn't last. Good run, lots of people out, and good fun.

Friday, November 04, 2005

Friday Group Run

Finally got together some of these guys I hang out with and did a run together. We've been talking about it for awhile, but never seemed to be able to all get together before. The four of us started from the Eau Claire Y and headed down to Crowchild and back on the other side of the river, cross to our starting point at Prince's Island.

Today's run:
Distance: 7.51 km. Time: 41:36. Average speed: 10.8 kph.

Weather: Cloudy and 5C. Not a lot different from the rest of the week, but the wind is out there, and the cloud is thick, so it certainly felt colder. I remembered the GPS this time, but it took forever to lock on the signals, so I could probably add another kilometre to the total.

Thursday, November 03, 2005

Cooler today

Just a little, but the wind is there, just a little. And there's still some icy spots along the path in the shaded parts. Nothing to cause a problem. Really nice running weather still.

I ran the same route as yesterday, but in reverse. And since I forgot the GPS again, I'll just recycle the numbers from yesterday, too.

Today's run:
Distance: 5.30 km. Time: 28:00. Average speed: 11.3 kph.

Weather: Mostly cloudy and 3C. But a high, thin cloud so it feels sunny. Not quite the crowd that was out yesterday, but still lots of energy on the paths. Sweet.

Wednesday, November 02, 2005

First Snow

Gorgeous day out there, sunny and no wind to speak of. Most of the snow and ice from last night is melting quickly, but there are a few shaded spots that are a little treacherous. Anyway, I was way overdressed for running, with the sweatshirt and long pants.

Did the usual run from Sien Lok Park to 14th Street and back. Forgot my GPS though so I'll guess reuse some numbers from earlier runs.

Today's run:
Distance: 5.30 km. Time: 28:00. Average speed: 11.3 kph.

Weather: Sunny and 2C. Beautiful day, and a lot of other people thought it was a good day to run, too.

Saturday, October 29, 2005

Cool Saturday

A little breezy out there to start, which was good, cuz it kept away those tiny little bugs that hang along the green spaces in clouds. I've inhaled enough of them on my walks home after work. It's not so bad swallowing them, but getting them in my eyes can hurt, and they don't seem to wash out easily, no matter how much I tear up. Bleah.

Tonight I was initially going to do the Crowchild to the zoo route, but as I approached Crowchild, I realized that I hadn't been down to Edworthy for a long time, so I thought, what the hey. I'm glad I did, cuz it was stellar. In the bush on the south side of the river below Spruce Cliff, the wind did go down, and the no-see-ums weren't congregating. I hadn't been along there since before the flooding in June, and didn't find the erosion from the high water that I expected.

It was pretty decent out, weatherwise, so there were lots of people out, which made it nice. I've commented before on the energy the paths have when there are others out. It makes it feel more alive to be out there.

Today's run:
Distance: 18.25 km. Time: 1:40:10. Average speed: 10.9 kph.
Rest distance: 1.16 km. Rest time: 11:00
Total distance: 19.41 km. Total time: 1:51:10

Weather: Partly cloudy and 11C when I started, dropping to 7C by the time I got back home. That's about as cool as I wanna get before I wear more than the shorts and tee. Gotta do some shopping for winter running gear before too long.

Friday, October 28, 2005

Cooler Than I Thought

Last Friday of October, and we get to sleep in an extra hour on Sunday. But it seemed like a nice day, so I just wore the shorts and tee shirt. Perhaps it was just a teensy bit too cold for that. I felt it on the arms and legs, but still worked up a pretty good sweat.

This time I ran the Confederation Park route, which I haven't done for a long time. Lots less problems with the GPS losing satellite lock, since all those trees are bare now. It was brisk but fun.

Speaking of different routes, my bro is touring the eastern states for the next few days, and he'll be running in some pretty cool places.

Today's run:
Distance: 8.12 km. Time: 45:47. Average speed: 10.6 kph.
Rest distance: 529.7 m. Rest time: 5:00
Total distance: 8.65 km. Total time: 50:47

Weather: Sunny and 7C, although by the time I was twenty minutes into it, the sun was gone. It sets awfully early these days.

Tuesday, October 25, 2005

No Way I'm Missing This Weather

It is too nice out to be sitting in an office for lunch. Seems to be a majority position, too, by the number of people out walking along the river. In a few places, I was slowed to a walk because of the number of people. I don't think it gets that crowded during the summer, but by now everyone is aware of what's coming.

I tried to slow it down today, just to enjoy the scenery and relax, but something in me wants to move. I was cruising just nicely. Wind-wise I find that my breathing is evening out at that speed too. Somehow more efficient in oxygen intake, I imagine.

Today's run:
Distance: 5.13 km. Time: 27:00. Average speed: 11.4 kph.
Rest distance: 295.0 m. Rest time: 2:30.
Total distance: 5.42 km. Total time: 29:30

Weather: Sunny and only 14C so far, but it's warming up quickly.

Monday, October 24, 2005

Indian Summer

Who'da thunk that the end of October on the prairies would be so warm? Absolutely a georgeous day out, so who could resist?

Same route, counter-clockwise. I like the river run, especially during the noon hour, as there are so many people out. The energy on a beautiful day like today is infectious.

Today's run:
Distance: 5.33 km. Time: 26:18. Average speed: 12.2 kph.
Rest distance: 208.6 m. Rest time: 2:00.
Total distance: 5.54 km. Total time: 28:18

Weather: Sunny and 17C. Wonderful - hope everyone got out to enjoy it.

Sunday, October 23, 2005

Rail Express Run

Lovely fall day, and perfect for being out in it. I started out before sunrise - not difficult at this time of year, as the sun only comes up about a quarter after eight. Today I did pretty much the same run as last week: down to the river, east to Edmonton Trail and across, west to Crowchild Trail, back to Prince's Island and home.

It felt pretty good, not great. My energy started out alright, but didn't stay. After twenty minutes I was flagging a little. At about forty minutes I used a gel, and that helped a lot. I'll have to think about how to use those on the distance runs so I don't struggle at the start.

The neatest part of the run was just as I was crossing at Crowchild. I could hear this noise, very much like the ka-klack of a slow train on the rails. As I reached the south bank and the path there, I could see a huge cloud beginning to block the sun and the sound was getting louder. I could see the front of the cloud growing with big blobby poofs coming from something. And out of the trees came this ancient steam locomotive, chuffing and chugging along the main CPR line along the river, pulling several cars, sleepers, and Pullmans and mail cars, all of the same vintage. Way too cool! I waved at the engineer hanging out the window but I think he was busy with something in the cab.

Today's run:
Distance: 17.04 km. Time: 1:35:40. Average speed: 10.7 kph.
Rest distance: 973.1 m. Rest time: 10:00.
Total distance: 18.01 km. Total time: 1:45:40

Weather: Clear and 1C to start, rising to 5C by the time I was home. Beautiful sunny clear morning, and lots of runners out too.

Friday, October 21, 2005

Bake Cart Purgatory

One of the activities in our office for fundraising for the United Way is the Friday bake cart. Donate a fiver and load up on baking. Not having run since Monday, I really needed to get out anyway, but now I have to burn off all these extra calories. Bleah.

Turned out to be a beautiful day for it, though. After yesterdays snow showers (and yes, I wimped out because of that) it was a nice change. Lots of people felt the same, too, cuz the paths were busy.

Today's run:
Distance: 5.02 km. Time: 27:00. Average speed: 11.1 kph.
Rest distance: 236.1 m. Rest time: 2:14.
Total distance: 5.25 km. Total time: 29:14

Weather: Sunny and 7C. No wind hardly, and just a beautiful day out there.

Monday, October 17, 2005

Quick Turnover Times

Something gave me a bit of a boost today. My turnover rate was really high, lots higher than usual, and that gave me a pretty good speed. I did try to slow it down some by shortening my stride, but it was really hard to slow everything down. Maybe that ice bath was the thing to do, as uncomfortable as it was.

Speaking of which, the knee feels fabulous, better than it has in weeks. I still notice it, mostly if I squat or cross that leg over the other, but for regular walking and running, it's hardly even in my awareness. We'll give it some time and see how things shake out.

Today's run:
Distance: 4.68 km. Time: 25:47. Average speed: 10.9 kph.
Rest distance: 660.8 m. Rest time: 2:00.
Total distance: 5.34 km. Total time: 27:47

Looks like the GPS wasn't keeping lock on the satellites again. 660 m in two minutes? Walking??

Weather: Cloudy and 11C. Actually got a little rain shower for a few minutes; rather refreshing.

Sunday, October 16, 2005

Cool, Cloudy Sunday

Another distance run, trying to get back into the swing of things. This one was down to the river, west to Crowchild and across, Then east, and back across at the C-Train bridge. Continuing east I crossed again at the old iron Langevin Bridge at 4th Street SE, then back west, crossing one more time at Prince's Island. Then it was up The Path Under The Stairs and home.

Not a lot of people out, probably since it was so uninvitingly grey out. But a good run.

My knee has been bothering me a little. It feels really tight, although it doesn't feel any better or worse while I'm running. But I thought I'd try the ice bath to see if it helps. Now this is some kind of uncomfortable. I didn't have any ice, but just ran cold only into the tub. And then not too much, so I wasn't able to fully submerse my legs, but it was enough.

Holy jumped-up jeepers! Putting my feet into it was ordeal enough, but actually sitting down and stretching out my legs was an exercise in concentrated breathing. Then I poured the water over my knee by cupping it with my hands. I had to alternate a lot as my fingers lost mobility and started to ache.

In the end I managed probably four minutes instead of the planned ten. And straight into a hot shower. Still the knee does feel much better, not nearly as tight as it has been. I may try it again sometime.

Today's run:
Distance: 14.74 km. Time: 1:24:31. Average speed: 10.5 kph.
Rest distance: 888.0 m. Rest time: 9:00.
Total distance: 15.63 km. Total time: 1:33:31

Weather: Cloudy and 4C. Not really that warm, so I over dressed again. Not too much, but toward the end I was thinking that the sweatshirt was a bit much. Still and all, a great run.

Thursday, October 13, 2005

Late Lunch

Busy at work and I wasn't even going to go, but I had one task that I had to wait about forty minutes for, so I figured what the heck. Same route again, and hard this time.

Today's run:
Distance: 5.64 km. Time: 26:39. Average speed: 12.7 kph.
Rest distance: 202.9 m. Rest time: 2:00.
Total distance: 5.84 km. Total time: 28:39

Weather: Sunny and 15C, with brisk winds from the north west. With the dryness, my lips are crackin'.

Wednesday, October 12, 2005

Run Without GPS

Forgot the darn thing at home, so I'll guessimate that I did about the same distance as I followed the same route as yesterday. Speed was likely not that good. (Also forgot a fresh T shirt, which probably would have been appreciated in that crowded elevator on the way down.)

Since it was a little cool, I wore my StarPhoenix sweatshirt over top, and that got the attention of another runner. Doug worked there the same time I did in the early 90's, so we huffed and puffed and caught up on things. He's just getting back into running after a couple of years hiatus, so we kept the pace slower than my usual.

Today's run:
Distance: 5.75 km. Time: 33:00. Average speed: 10.5 kph. (guesstimate)

Weather: Cloudy and 9C. Not much wind, so very nice for running.

Tuesday, October 11, 2005

Giving at the Office

Must be something in the fall weather, but I've have been awfully busy most of the last several week-nights. I decided that the only way I'm going to get any running in for the next while is to go at noon hour. So I packed up my gear and hauled it into the office.

I started from Sien-Lok Park by the old Greyhound bus barns, and headed west. Across the river at 14th Street, then back, all the way to the suspension foot bridge to Prince's Island, and from there, back to my starting point. It was a great run, actually, with some good speed. Probably due to not being able to get out for at least a week now.

Today's run:
Distance: 5.38 km. Time: 28:05. Average speed: 11.5 kph.
Rest distance: 351.8 m. Rest time: 3:00.
Total distance: 5.74 km. Total time: 31:05

Weather: Partly cloudy and 11C. Just a light breeze, so perfect weather to get out and crunch some leaves.

Sunday, October 02, 2005

Almost Too Tired

It's been a long exhausting weekend, and I was flip-flopping on whether to run tonight or not. By the time I got home I figured I would at least do a short one, so straight down and across the river, along the promenade, then back home. I'm glad I went, but I'm still tired.

Today's run:
Distance: 7.26 km. Time: 41:46. Average speed: 10.4 kph.
Rest distance: 370.5 m. Rest time: 4:00.
Total distance: 7.63 km. Total time: 45:47

Weather: Cloudy and 7C.

Friday, September 30, 2005

Another Friday Off

I love taking Fridays off. I like the short week, and I like sitting in a coffee shop with my newspaper, and watching all those people running in, grabbing a coffee, listening to the barista chanting out the products - "one-shot, low-fat latte, with extra foam..." - and just taking in the world. If you get a table by the window, you can enjoy the sunrise as it lights up the room and warms you.

Nice thing about runs on days off is, you can go any time of the day. I still prefer the afternoon, but I can get out earlier than usual. I did my 10 km route today, along the river, bracketed by 14th and Centre Streets. The city seemed busy this afternoon, with lots of people and traffic. Perhaps it's because the summer is over and we're all back to work. The pace might be a little wearing, but the energy is there, and it carries and sustains even as it grinds.

Today's run:
Distance: 9.12 km. Time: 50:14. Average speed: 10.9 kph.
Rest distance: 941.3 m. Rest time: 5:00.
Total distance: 10.07 km. Total time: 55:14

Weather: Cloudy and 12C. It started out feeling cool, actually. Probably because it was cloudy with a slight breeze. But really it was perfect running weather.

Wednesday, September 28, 2005

Poplar Leaf Shuffle

Fall is in full swing, with the leaves falling by the bushel. It's kinda neat to have the rustly, crunchy noise to go along with the sqeaky toy noise of my one shoe. And the GPS doesn't lose it's lock on the satellites so often now, since the leaves are below it and not above it.

Beautiful night, too. I did the Confederation Park loop, running all the way to 24th Street in a loop around Canmore Park, before heading back home. There must be a running club or something, cuz a lot of people were out running in closely spaced groups, and it was cool to see so many out. The golf course was busy, too, with lots of foursomes waiting at the tee boxes for the foursomes in front of them to clear the fairway.

Today's run:
Distance: 8.05 km. Time: 50:49. Average speed: 9.5 kph.
Rest distance: 559.6 m. Rest time: 5:00.
Total distance: 8.61 km. Total time: 55:49

Weather: Partly cloudy and 17C.

Tuesday, September 27, 2005

Insomniatic Shuffle

After a few decent nights of sleep, I seem to have dropped into the old pattern last night. Awake at 3:30, and by 4:15 it seemed pretty futile to stay in bed, so up and out for a run.

This was a short one, straight down 10th Street across the river, back across Prince's Island and up The Path Under The Stairs, and home. A lovely quiet fall morning, all fresh and washed down by an early morning shower. I thought I'd see some of the early risers out from the Eau Claire Y, but maybe they're only fair weather runners. Or I was just really early.

Today's run:
Distance: 7.62 km. Time: 45:40. Average speed: 10.0 kph.
Rest distance: 453.7 m. Rest time: 5:00.
Total distance: 8.07 km. Total time: 50:40

Weather: Cloudy and 3C, perfect for a run.

Sunday, September 25, 2005

Use It or Lose It..

I ain't been using it, and I sure am losing it. Only my second real distance run in the last couple of months, and I notice how much I've lost. It's almost like I'm back at the beginning, and in a sense, I suppose I am.

Today I went to the river as usual, then east along the north side to the zoo. Across the river there to the East Village and along the south side, all the way to 14th Street. Then back to 10th Street, and home.

Today's run:
Distance: 15.51 km. Time: 1:27:03. Average speed: 10.7 kph.
Rest distance: 874.2 m. Rest time: 9:00.
Total distance: 16.38 km. Total time: 1:36:03

Weather: Sunny and 10C, climbing to 15C by the time I was done. Perfect fall day.

Friday, September 23, 2005

T. G. I. F. Run

Thank goodness it's Friday. It's been a challenging week, and tonight is the first chance I've had to get out since Sunday. Gorgeous night for it too, clear and sunny and a little cool. The only downer is the leaves are starting to fall. Where the heck did the summer go?

Tonight was the 14th Street - Centre Street route. Not busy out there, which is pretty normal for a Friday evening. There are always a few runners out though.

Today's run:
Distance: 9.61 km. Time: 52:20. Average speed: 11.0 kph.
Rest distance: 501.0 m. Rest time: 5:00.
Total distance: 10.11 km. Total time: 57:20

Weather: Sunny and 11C. It's supposed to stay this way for a few days at least, maybe even get a little warmer. Suits me.

Sunday, September 18, 2005

Slow Run, With Distance

Not up to running with any speed today, after yesterday's romp in the snow. But I am trying to get back into distance runs on Sundays. So today it was down to the river, all the way to Crowchild, then back to Centre Street and home. And slightly overdressed. It's getting to that time of year where I have some trouble with that.

Today's run:
Distance: 11.80 km. Time: 1:11:16. Average speed: 9.9 kph.
Rest distance: 685.9 m. Rest time: 7:00.
Total distance: 12.48 km. Total time: 1:18:16

Weather: Clear and 4C. Beautiful sunny morning.

Saturday, September 17, 2005

Raspberry Ridge

I've moved this post here.

Friday, September 16, 2005

End of the Week!

Holy cow, it's been a couple of stessful weeks at work, and I am so glad to be over them. There's no promise that the next one will be any better, but the weekend's here and I can maybe get a little renewal time in.

Usual route down to the river, around, back home. Much quieter on the promenade tonight, probably because it is a little cool, and it's Friday night, and summer is practically over.

Today's run:
Distance: 8.59 km. Time: 48:15. Average speed: 10.7 kph.
Rest distance: 545.1 m. Rest time: 5:00.
Total distance: 9.13 km. Total time: 53:15

Weather: Cloudy and 9C. Just a little cool, but no wind, so really quite nice for running.

Wednesday, September 14, 2005

Threatening Clouds

All the way around, there were some dark, heavy looking clouds, but it never produced a drop the whole time I was out. Nice cool night for running. Everything felt good, so my extra attention to stretching is paying off.

The local running club was holding a 10K along the south side of the river from Eau Claire west, so I ran into a lot of traffic after coming off the 14th Street bridge. They passed pretty quick, since they were all going the other way.

Today's run:
Distance: 9.56 km. Time: 50:28. Average speed: 11.4 kph.
Rest distance: 524.5 m. Rest time: 5:00.
Total distance: 10.09 km. Total time: 55:28

Weather: Cloudy and 9C, so the temperature dropped a little from when I left work this afternoon. But just about right for running.

Monday, September 12, 2005

Bunny Run

Up early again. No sense laying awake, and staring into the darkness, so I'm up and out the door. It's rather nice to run down 10th Street right at 6:00 a.m., as the coffee shops are just opening up, and the smell of fresh baking is all up and down the street.

Across the river and along the promenade are lots of runners. The Eau Claire Y is a busy place, and a lot of runners start out there at this time of day. It's just as busy at lunch time and late afternoon time too.

But what was cool was all the bunnies! There are rabbits all over these inner city neighbourhoods for some reason. A few scrawny wild jackrabbits, but lots of stray domestics, too. And they all look well fed. Guess that explains the coyotes I heard along the river across from Chinatown last spring.

Today's run:
Distance: 7.51 km. Time: 44:27. Average speed: 10.1 kph.
Rest distance: 340.6 m. Rest time: 4:00.
Total distance: 7.85 km. Total time: 48:27

Weather: Partly cloudy and 5C. Very nice morning.

Wednesday, September 07, 2005

Hard run

I've been feeling really good lately, so I've been pushing it. Not consciously, but I seem to cover a lot of distance on every interval. Same route as last time, again. I like it for the atmosphere, as there are always lots of people out when the weather is nice, like it is tonight.

Today's run:
Distance: 9.78 km. Time: 51:13. Average speed: 11.5 kph.
Rest distance: 507.2 m. Rest time: 5:00.
Total distance: 10.29 km. Total time: 56:13

Weather: Partly cloudy and 20C. Warmer than I thought, sweaty and fun.

Monday, September 05, 2005

Holiday Monday

Love the long weekends, cuz I can get stuff done. And go running after.

Tonight, I went down to the river and did the 14th Street - Centre Street loop. Nothing special, but fun none the less. I had a bit of a tussle with the inner brat to get going, but once out the door, there was no more arguing. And it felt good, too. I think I'm finally getting out of the after-effects of the marathon.

Today's run:
Distance: 9.21 km. Time: 49:55. Average speed: 11.1 kph.
Rest distance: 487.6 m. Rest time: 5:00.
Total distance: 9.70 km. Total time: 54:55

Weather: Partly cloudy and 15C. Actuall quite a nice evening, though there are some thunderhead-like clouds building all around.

Saturday, September 03, 2005

Mt. Indefatigable

I've moved this post to here.

Friday, September 02, 2005

It's Friday!

Wotaday! I survived, but man it was crazy, especially for a Friday. So I was really glad to get outa there and home and into my running gear.

It wasn't a hard run, or particularly fast. It's a little warm but not too warm. Just a nice evening. My speed was a little variable, but even so, it was a solid 10K run.

Today's run:
Distance: 9.43 km. Time: 51:44. Average speed: 10.9 kph.
Rest distance: 507.8 m. Rest time: 5:00.
Total distance: 9.94 km. Total time: 56:44

Weather: Sunny and 24C. That would be a typical late summer afternoon, I believe. A great evening, and lots of people out and about, which gives it great energy.

Wednesday, August 31, 2005

Sunrise Run

Well, it would have been a sunrise run a month ago, but now it's still over an hour away. It was beginning to brighten in the east, tho'.

I took the same route as the other insomniac runs, more or less, pushing a couple of blocks farther in some places, to get a little more distance, and looking for some different scenery (although in the dark, you don't see much, anyway).

Today's run:
Distance: 5.64 km. Time: 31:54. Average speed: 10.6 kph.
Rest distance: 291.7 m. Rest time: 3:00.
Total distance: 5.93 km. Total time: 34:54

Weather: Clear and 7C. Actually a very beautiful morning, and the stars seem very bright. Mars is especially prominent, high in the south.

Monday, August 29, 2005

Storm Threatening

It was kind of grey outside when I left the house,and seemed to get greyer, and darker, and colder, and windier as time went on. Bopping along the Eau Claire promenade, there was a rather startling thunderclap, and ya know it's about to get damp when that happens. But it held off until the last couple of blocks before home. Still enought to get thoroughly wet.

Passed Kim, a friend I hadn't seen since the marathon, and we exchanged "how ya doin'" She was ahead of me by about a minute in the marathon, and last year, I believe she ran under four hours. Impressive!

Tonight, I felt really loose and well stretched. Got into my long, loping stride, which I haven't used for ages, and it I felt like I was gliding. I can't be sure, but it feels as if my centre of gravity doesn't bounce so much, and I have more flexing in the knees, and because of that, or in spite of it, there's no stress on them. Just kind of a light, gliding feeling, a nice groove.

Today's run:
Distance: 8.99 km. Time: 45:24. Average speed: 11.9 kph.
Rest distance: 498.3 m. Rest time: 5:00.
Total distance: 9.49 km. Total time: 50:24

Weather: Cloudy and 13C, with a rainshower starting as I got close to home.

Sunday, August 28, 2005

Early Morning

Another one of those nights: awake and staring into the dark at four in the morning. So what the heck, I'm up and out running. Just a quick one though, cuz today was Mozart on the Mountain and I was volunteering.

So out the door, down 10th, around Cresent Road and back up 4th. No frills route, but I did remember my lenses this time so I could see to enjoy the view of downtown, and that lovely starry sky that we'll get in the evening come Christmas.

Today's run:
Distance: 4.73 km. Time: 24:53. Average speed: 11.4 kph.
Rest distance: 344.8 m. Rest time: 2:00.
Total distance: 5.07 km. Total time: 26:53

Weather: Clear and 12C. Rather nice out, and a great precursor to a georgeous summer day.

Friday, August 26, 2005

Quick Friday Run

I don't think I got a good satellite lock tonight. I'm pretty sure I went farther than the GPS said, and with three one minute walk breaks, there's no way I could have covered almost a kilometre. But anyway.

Today's run:
Distance: 5.38 km. Time: 33:35. Average speed: 7.9 kph.
Rest distance: 952.7 m. Rest time: 3:00.
Total distance: 4.43 km. Total time: 36:35.

Weather: Partly cloudy and 24C. A little warm, but nice. Not a bad run at all.

Wednesday, August 24, 2005

Slippery Encounter

A cold wet day, but I needed to get out. For some reason it's been really hard lately to haul myself out of the house, get on the road and get running. So I got home from work, hummed and hawwed, changed into my running clothes, grumbled a bit, took a deep breath, and charged out the door. (Wasn't so hard, was it?)

Tonight I went down 10th Street, and straight across the river. Down the promenade, up Centre Street bridge and homeward. But there was a bit of a difference.

When I come up to an intersection, I watch for cars. Drivers in this town can be so focused on watching for that gap in the oncoming traffic that they're oblivious to anything else. So I watch, when I approach an intersection, and try and make eye contact, so I know they're aware of me.

When it's overcast like it is tonight, it's hard to see anyone through a car's windows. The reflection of the sky and surroundings dominates those windows in such flat lighting. You can't see them to see where they are looking.

And on the other hand, it was one of those times that my attention was more inward than it should have been.

As I stepped off the curb at 13th Avenue, I was suddenly backpedaling and sidestepping and trying to get a grip on the wet slippery sheet metal of the hood, to try and climb up on it, and just generally trying to keep from slipping under the front of this car. Then after a few seconds, when he stopped and I finally regained my footing, I kind of blew up at the guy for a minute, but he didn't hang around.

My intention was for a slow easy run, but it ended up being a bit adrenalin fueled.

Today's run:
Distance: 8.01 km. Time: 42.46. Average speed: 11.2 kph.
Rest distance: 507.7 m. Rest time:4:00.
Total distance: 8.52 km. Total time: 46:46.

Weather: Light rain and 9C. Kinda wet, and it felt better that I thought it would considering. I'll see if I develop a bumper shaped bruise or two on my shins.

Sunday, August 21, 2005

Moose Mountain

I've moved this post to here.

Friday, August 19, 2005

Early, Early, Early

Most nights I seem to be done sleeping after five hours or so. It's been like that for at least two years, maybe more. Last night was no exception. So instead of laying there and staring into the dark until the alarm goes off, this morning I decided to get up and do something. And why not a run?

Same circuit as on Wednesday, cuz it's quick and scenic, probably more scenic at night with that huge moon close to setting in the west. I say probably since I forgot my glasses. Even so, the world had a blurry beauty, and I'm not so blind that I can't pick out the brighter stars. But next time I gotta take the glasses.

Today's run:
Distance: 4.69 km. Time: 27:00. Average speed: 10.4 kph.
Rest distance: 204.5 m. Rest time: 2:03.
Total distance: 4.90 km. Total time: 29:03.

Weather: Mainly clear and 5C. I dressed in the usual tee and shorts, but layered with a light sweat shirt and my wind pants. I suppose we'll soon have to be thinking about dressing warmer for all day. Where did the summer go?

Wednesday, August 17, 2005

Needed That.

Even on good days, sometimes I need to just get out and go. And it was a good day at work. But I got home feeling a little jumpy, so out I go just to burn it off.

This one was short: down 10th Street and across to Cresent Road at 13th Avenue, then straight up 4th Street. I haven't run along Cresent Road since before I moved to my present location, I think. So it looked totally unfamiliar, since it would have been April or maybe even earlier since I'd been along there last.

Today's run:
Distance: 4.73 km. Time: 25:09. Average speed: 11.3 kph.
Rest distance: 263.1 m. Rest time: 2:00.
Total distance: 5.00 km. Total time: 27:09.

Weather: Coudy and 9C - another cool evening, and just right for a hard run.

Tuesday, August 16, 2005

Got Energy!

Lots of it, too. My first interval was a little pokey, but after that I was cruisin'. Guess it was speed night.

I did Confederation Park and the golf course tonight, and then around Canmore Park and past the Ecole Banff Trail on 24th Street. Then back home, retracing my steps.

Today's run:
Distance: 8.45 km. Time: 49:35. Average speed: 11.3 kph.
Rest distance: 505.9 m. Rest time: 4:35.
Total distance: 8.96 km. Total time: 51:51.

Weather: Cloudy and 11C. Perfect running weather.

Sunday, August 14, 2005

Late Sunday Run

Didn't know if I was going to do a run today, as it's been busy weekend. But I got everything done, and got home at a decent time, so why not?

The usual: to the river, over to 14th Street, back to Prince's Island, and back up 4th Street. It was kinda nice, though, with the rain. The sun was also shining, and the falling rain was magically backlit by it. By the time I got near Kensington, the rain had stopped, and the sun was hidden again.

Today's run:
Distance: 8.49 km. Time: 46:51. Average speed: 10.9 kph.
Rest distance: 503.0 m. Rest time: 5:00.
Total distance: 8.99 km. Total time: 51:51.

Weather: Light rain and 13C. There's also been smoke, from some B.C. forest fire. Most of the day it's been a far off haze, enough to obscure the mountains, but in the last couple of hours it has thickened.

Friday, August 12, 2005

Busy Day

Just a quick run around Confederation Park cuz I got stuff to do

Today's run:
Distance: 4.39 km. Time: 20.32. Average speed: 12.8 kph.

Weather: Partly cloudy and 13C. Actually a really nice afternoon right now

Wednesday, August 10, 2005

Wet Wednesday

More damp than soaking. but cool and rainy - just how I like it. Down to the river, over to 14th, back to Prince's Island, then up The Path Under The Stairs and home.

This was a great run. I haven't felt so good running for ages, so what's up with that? And despite the rain, there were a lot of people out running and walking. Great energy and a lot of fun.

Today's run:
Distance: 8.78 km. Time: 47:33. Average speed: 11.1 kph.
Rest distance: 610.1 m. Rest time: 5:00.
Total distance: 9.39 km. Total time: 52:33.

Weather: Light rain and 8C. Perfect running weather.

Monday, August 08, 2005

That Kind of Day

Forgot my umbrella so it was a wet walk home. Lot's of little annoyances at work. What's with that? All those niggling little things pile up all in a heap to make for a challenging day.

So I was really looking forward to a quick run to burn off some frustration. Besides, I like running in the rain. But there was just one more little annoyance. As the door closed to my suite, I realized I had the wrong keys in my hand.

So what to do? Well, go for a run, of course. It was a short run, just down 10th Street and then over to my landlady's place, all the while hoping she was home. And she was. So it was just a short run down the hill, and then back up. Then a short drive to take back the key.

I'm hoping the rest of the day is better.

Today's run:
Distance: 3.33 km. Time: 36:13. Average speed: 5.5 kph.

Looks like the GPS lost the satellites while I was chatting with the landlady.

Sunday, August 07, 2005

Lovely Sunday Morning

Time to try some distance. Actually it was my usual route along the river bookended by Crowchild on the west and the Centre Street bridge on the east. I took Nony's Awful Little Hill at a slow easy pace.

One thing I rediscovered this morning, is that a long slow stride with a little flexing feels so effortless. This was a pace I'd fall into when I was living in the south of the city and ran in Fish Creek Park, and it always felt like I could go for miles. I didn't quite match the feeling, but it was one of the most comfortable runs I've had in a long time.

Today's run:
Distance: 12.03 km. Time: 1:07:15. Average speed: 10.7 kph.
Rest distance: 678.8 m. Rest time: 7:00.
Total distance: 12.71 km. Total time: 1:14:15.

Weather: Partly cloudy and 13C, and a little breezy. But that made it kinda nice.

Saturday, August 06, 2005

Grotto Canyon

I've moved this post to here.

Friday, August 05, 2005

Hot Friday Night

Signifigantly hotter than what I've run in before, but I don't recollect too many details from last summer's runs.

Just a straight through run, Confederation Park and Golf Course, to 19th Street and back. Lovely sunny evening, but just a tad on the warm side. So I took it slow, and enjoyed the scenery.

Today's run:
Distance: 6.18 km. Time: 41:07. Average speed: 9.0 kph.

Weather: Sunny and 28C. Whooo! All drippy, sweaty - bleah!

Wednesday, August 03, 2005

Wednesday Night Regular

It does feel good to get back out there and putting some miles on these shoes. It's a great night for it, too, with lots of people out, especially on blades for some reason.

Tonight it was down to the river, bracketed by 14th Street and Prince's Island. Tried to go easy, and I think I succeeded. I'm not going to go hard for awhile.

Today's run:
Distance: 8.84 km. Time: 50:00. Average speed: 11.5 kph.
Rest distance: 526.8 m. Rest time: 5:00.
Total distance: 9.36 km. Total time: 55:00.

Weather: Sunny and 21C. Another perfect evening.

About the speed: something is haywire there. One interval measured 15.8 kph, which is way beyond my capabilities. The actual average is probably closer to 10.5 km.

Tuesday, August 02, 2005

Time to Get Back on the Road

I was planning to start back into running tomorrow night, as it's my usual night to run with Nony. But she calls me tonight, asking if I was up for a run tonight. So sure!

This time she came up my way and we did a short run through Confederation Park and past the golf course. She hasn't been in this area for quite a while, and had forgotten about the hills along the golf course, but we both tackled them quite handily.

A nice run on a beautiful night, with delightful company, and a great way to ease back into a more serious schedule.

Today's run:
Distance: 4.79 km. Time: 34:35. Average speed: 8.3 kph.
Rest distance: 1.93 km. Rest time: 20:00.
Total distance: 6.72 km. Total time: 54:35.

Weather: Sunny and 20C, and a light breeze. Perfect!

Sunday, July 31, 2005

Ptarmigan Cirque

I've moved this post here.

Monday, July 25, 2005

After a Wonderful Hike

Spent Saturday morning climbing to a fire lookout on a peak called Hailstone Butte. Fabulous climb, beautiful scenery, forgot my camera and my GPS. Rats!

But it did wonders for loosening up the legs. When we got to the parking area, my knees were not feeling well at all. But after five minutes of walking up the valley toward the peak, I forgot all about them. Nothing like strenuous hike through great scenery with delightful company.

So tonight's run was a bit of a mystery. I had an awful, sleepless night, and an equally awful, semi-conscious day, which might have contributed. The first couple of intervals just hurt. I was ready to call it a day by the time I got to Memorial. But for some reason, after that, everything started to iron itself out. I pushed fairly hard, keeping the speed up, and I think that softens my stride somehow. I don't strike the pavement quite so hard, while at the same time I'm stretching things a little more.

Today's run:
Distance: 8.76 km. Time: 47:00. Average speed: 11.2 kph.
Rest distance: 541.2 m. Rest time: 5:00.
Total distance: 9.30 km. Total time: 52:00.

Weather: Sunny and 18C. Great evening, with lots of people out and about.

Friday, July 22, 2005

Back Into the Swing

Did a full run tonight, with good speed, and it felt great. Even the knees were uncomplaining. I went down to the river all the way down to Crowchild, and back up The Path Under The Stairs. It was a bit crowded on the promenade and through Prince's Island because of the Folk Festival, but it didn't slow me down too much.

Today's run:
Distance: 11.8 km. Time: 1:04:38. Average speed: 11.0 kph.
Rest distance: 682.1 m. Rest time: 7:00.
Total distance: 12.49 km. Total time: 1:11:38.

Weather: Cloudy and 22C. A bit warm but not slowing me down at all. And just starting to try to rain about the time I got back home.

Wednesday, July 20, 2005

Short and Tiring

I think I'm a little dehydrated, as I forgot to have water before I went out. It seems hotter than it is, too. But still a pretty good run, kinda fun once I forgot about feeling slow.

I did the Confederation Park and Golf Course circuit, with the shortcut through Canmore Park. I thought about cutting it short coming back, but stuck it out and went to the north end and up 30th Avenue, as usual. Even managed to do a bit of a sprint for the last block and a half.

Today's run:
Distance: 7.03 km. Time: 40:31. Average speed: 10.4 kph.
Rest distance: 374.4 m. Rest time: 4:00.
Total distance: 7.41 km. Total time: 44:31.

Weather: Sunny and 23C, with some massive cloud buildup to the north, which is no doubt why there is a severe thunderstorm watch in effect. But mostly a beautiful evening, with a few other runners out too.

Tuesday, July 19, 2005

Back in the Swing

And boy, does it feel good! A nice relaxed, but not too slow run, and everything feels great. There's a little tightness here and there that comes and goes, especially in the left knee. For the most part the aches work themselves out after a few minutes.

I was thinking of jumping into the usual midweek distance, but I cut it short by crossing the 14th Street bridge instead of going all the way to Crowchild. I thought there would be more people out too, but it was actually rather quiet along the river, probably due to how the weather was turning.

Today's run:
Distance: 8.97 km. Time: 49:33. Average speed: 10.9 kph.
Rest distance: 515.1 m. Rest time: 5:00.
Total distance: 9.48 km. Total time: 54:33.

Weather: Mostly cloudy and 17C. Actually the last half of the run was in a gentle little thunder storm, full of quiet rumblings and just enough rain to keep the pavement spotted.

Saturday, July 16, 2005

Saskatchewan Run

Out visiting my daughter and grandson in Meota, SK. After getting back from a trip to Moose Jaw to visit my sister, I decided to try a run. This would be the first since the Burnco Marathon during the Calgary Stampede.

I did OK. Lots of body parts hurt, but I managed to run 8 km. The legs were certainly tight, and no amount of stretching was helping. I was going to try for 5 km out and back, but I thought that after 4 km, I'd suffered enough. And my speed was way down, too, and I thought I'd try and keep it under an hour.

I headed out to highway 26 and struck out to the northwest, toward Turtleford. It's a busier highway than I expected, and the shoulders were narrower than I liked. But straight and flat, and the once or twice I had to head into the grass wasn't bad, as someone had been cutting the ditch for hay.

Today's run:
Distance: 7.56 km. Time: 46:30. Average speed: 9.8 kph.
Rest distance: 431.6 m. Rest time: 5:00.
Total distance: 7.99 km. Total time: 51:30.

Weather: Cloudy and about 16C. The rain had stopped by the time I got out there, but the sky remained overcast. A little bit of a breeze kept the mosquitoes at bay, too. Forgot how big they grow 'em out there.

Marathon aftermath: the pictures are ready - find them here (enter bib number 352)

Sunday, July 10, 2005

My Burnco Marathon Official Results

Time: 4:15:21
Pace: 9:45
477th overall out of 859
347th out of 535 males
71st out of 107 age 45-49

Find it here. (Coulda swore the clock was past 4:16 when I crossed...)

Calgary Burnco Marathon

I finished! And not only did I finish, I smoked it. Unofficial time is something under 4:17. Right now I'm pooped, and I have blisters on my blisters. I started way back, near the 4:30 pace bunny, but after I got through all the traffic near the beginning, I was on my own.

I loved running down 8th Avenue. Some early risers, and a few partyers still going, cheered us. It seemed like no time at all that we were at the Stampede grounds, and there were tons of early risers cheering us on. At the south end of the grounds was a huge band, one of the many acts that were placed along the route. My favs were the band, the belly dancers at 17 km, and the woodwind group at 28 km.

After we left the Stampede we trundled through Ramsay and Inglewood, then across the river to the zoo. I was looking for animals, but all I saw were a dozen flamingoes and a lone tiger. Then we got directed to some service backroad which took us away from the animals and under Memorial Drive. After that, through Bridgeland, and down to Memorial Drive for the nittygritty.

Most of the run went really well. For some reason the loop around Bowness Park was hard, but after that, it got better again.

It was the last 4 km that were the toughest. Past the 38 km marker was were I was starting to wonder what the heck I'd gotten myself into. Then waiting for the 39 km marker to appear was hard. But I must have missed it, cuz the next one I got to was 40, so that was actually kinda cool.

My last rest walk was at about half a kilometre from the finish, so I didn't take it. And then I was running this gauntlet of all these cheering people. At that point I was pretty much alone on the course, with other runners way ahead or way behind, so they were all cheering for ME! That was kind of emotional.

The last 100 m, I saw that clock sitting at 4:16 and change, so I suddenly put everything I had into it and sprinted to the end. Got a lot of comments about my strong finish.

Once an official took the timing chip off my shoe, that was when my legs stopped cooperating. I hobbled out of the finish area, found some water and banana, and sat on the grass for awhile. Then I hobbled off to my car and drove home. Wish I would have parked a lot closer.

Today's run:
Distance: 40.17 km. Time: 3:51:20. Average speed: 10.4 kph.
Rest distance: 2.68 km. Rest time: 25:00.
Total distance: 42.85 km. Total time: 4:14:20.

My time includes wandering around in a daze for a few minutes after crossing the finish line, and doesn't include three or four potty breaks.

Weather: Sunny and 10C to start, climbing to 17C at the end.

This is the 41st running of the Calgary marathon, and it's billed as Canada's longest running marathon.

Friday, July 08, 2005

One Last Bit of Tinkering

Wasn't sure I was going to go out tonight, but I thought, what the heck? And besides, the day was a bit of a bear (one for Nony - Haw!) So I messed with the lacing a bit on my short run shoes, and off I went.

Now the short run shoes are my newest ones, the ones I bought after stuggling to find a better fit, and which was documented right here as it was born out. I would use them for the runs during the week, which never went more than about 12 km. Then I'd use my older ones for the distance runs on the weekends. The idea was to use the new ones for the marathon.

So since I had somehow been overtightening the short run shoes, and causing a little pain in the right foot for it, I changed the lacing a little, to make it harder to overtighten over the arch. And that worked pretty well. But there's something still a little wonky with those shoes. So the plan is to stick with the long run shoes for Sunday.

I don't know, maybe the right foot feels better in those shoes because the right shoe sounds like I'm stomping on a squeaky toy with every step. What ever works...

Today's run:
Distance: 6.24 km. Time: 36:29. Average speed: 10.3 kph.

Weather: Partly cloudy and 26C. Kinda warm, but still a beautiful evening.

2 Days until the Burnco Marathon.
1 Days until the Loganator turns one!

Wednesday, July 06, 2005

A Quick Pre-Marathon Run

Just wanted to get out and go tonight. It's been a busy week and I've been getting a little tense about it. Plus Nony bailed on me this week (for very good reasons, I might add), so it was a solo run.

I stayed close to home, and ran through Confederation Park to 19th Street and back.

Today's run:
Distance: 6.4 km. Time: 38:15. Average speed: 10.0 kph.

Weather: Partly cloudy and 22C, which is rather down from the 27C that it was a couple of hours earlier. It was pretty windy too.

4 Days until the Burnco Marathon.
3 Days until the Loganator turns one!

Sunday, July 03, 2005

Ow! Ow! Ow! Ow! Ow!

Stupid wildlife. Man, that stings! On the final strectch along 4th Street, about 18th Avenue, this bee or wasp or something comes out of nowhere, and tries to fly down my gullet. But I trapped it between the lips and the little bugger stung me. The left side of my lower lip is almost as big as my nose right now. At least that fierce burning stopped pretty quickly.

Anyway. It was a lovely morning for a run otherwise. Not a cloud in the sky, bright and sunny, and getting a little warm by the end. I didn't go the big distance, since the marathon is a week away, but I was still out there for a couple of hours. Lots of people out too, most running. Both the Kensington and Eau Claire Running Rooms are close to the river and both have large Sunday morning running groups.

My route this morning was down 10th to Memorial, east to the zoo, across the river, west to the C-Train bridge and across the river again, then down to Crowchild, across again, down to Eau Claire and across at Prince's Island. Up The Path Under The Stairs and home along 4th, past the wannabe killer bee. Jeez.

Today's run:
Distance: 20.57 km. Time: 1:57:00. Average speed: 10.5 kph.
Rest distance: 1.19 km. Rest time: 12:54.
Total distance: 21.76 km. Total time: 2:09:54.

Weather: Sunny and 14C to start, climbing to 16C at the end. Beautiful morning.

And the swelling has gone down noticeably while I wrote this.

So that's it for the big runs until I get through next Sunday. For sure, I'll get out with Nony on Wednesday, but it's rest time for the rest of the week.

7 Days until the Burnco Marathon.
6 Days until the Loganator turns one!

Friday, July 01, 2005

An Unintentional Speed Run

I'm not sure what that was all about. I was intending to just have leisurely run around the usual circuit, but somehow, I found a groove and kinda smoked along the paths. I took the usual route, picking Nony's Awful Little Hill over The Path Under The Stairs, because I think I'll just take it easy for this last week before the Burnco.

Lots of people out on the south side of the river for the Canada Day festivities at Millenium Park. Lots of blades and a few bikes, but mostly people strolling along the promenade. The big wading pool by Eau Claire is very busy.

Today's run:
Distance: 12.27 km. Time: 1:04:05. Average speed: 11.5 kph.
Rest distance: 662.4 m. Rest time: 7:00.
Total distance: 12.93 km. Total time: 1:11:05.

Weather: Partly cloudy and 21C. Perfect weather for Canada Day, and maybe just a little warm for a hard run.

9 Days until the Burnco Marathon.

Wednesday, June 29, 2005

After Work With Nony

Another run with Nony, who I haven't ran with for a couple of weeks, and who hasn't ran herself for almost as long. Come to think of it, I haven't run for almost a week, either.

We did the usual route, down The Path Under The Stairs to Memorial, across the river at 10th Street, back to and across the Centre Street bridge, to Nony's Awful Little Hill to the top and done. I think we both felt the effects of slacking off. Our time was a little slower than usual, for sure.

Today's run:
Distance: 4.00 km. Time: 30:00. Average speed: 8.0 kph.
Rest distance: 1.95 km. Rest time: 19:59.
Total distance: 5.95 km. Total time: 49:59.

Weather: Sunny and 19C. Surprisingly, not as hot as we assumed. It seemed a lot warmer out than that. But then, being in the sun was such a novel experience, after all the rain this past month.

11 Days until the Burnco Marathon.

Friday, June 24, 2005

Something New

Finally broke down and bought some proper running shorts. Now I'll turn almost as many heads as Nony (it could happen...). Well, maybe after the tan lines migrate a little farther north. The shorts are a little bit shorter than the old ones, but certainly not embarassingly so. Much more comfortable, too.

Tonight I followed the usual route - down 10th, over to Crowchild, back to Prince's Island and home along 4th. I debated whether to tackle The Path Under The Stairs, or to go on to the bridge and up Nony's Awful Little Hill. By the time I got to Prince's I decided on The Path, cuz I felt particularly good. The climb felt great and I even got a little agressive in running up it.

Today's run:
Distance: 11.55 km. Time: 1:01:46. Average speed: 11.2 kph.
Rest distance: 621.3 m. Rest time: 6:00.
Total distance: 12.17 km. Total time: 1:07:46.

Weather: Cloudy and 17C. The sky was actually getting darker and the wind was picking up a little. The forecast is calling for showers this evening, too.

16 Days until the Burnco Marathon.

Wednesday, June 22, 2005

Staying Loose

Just a quick buzz around Confederation Park to keep the legs moveable. I only went as far as 19th Street and came back. It was a warm evening, not as warm as last night, but still enough to get good and sweaty. And I pushed a little on those rolling hills by the golf course (or at least tried to).

Today's run:
Distance: 6.36 km. Time: 35:40. Average speed: 10.5 kph.
Rest distance: 350.8 m. Rest time: 3:00.
Total distance: 6.71 km. Total time: 38:40.

Weather: Cloudy and 25C, but cooling and cloudy. The wind is picking up and it was looking like a shower was developing.

Wildlife: Bloody bugs. Got one in the eye, and though I think it washed out pretty quickly, it seemed to have left a leg or something behind. Bothered me all the way home.

18 Days until the Burnco Marathon.

Tuesday, June 21, 2005

Whoo! It's Hot!

Just did a short one tonight (well, relatively short). 10th, Memorial, across 14th, back to Eau Claire, across Prince's Island (what hasn't washed away), up The Path Under The Stairs, and home on 4th. Good speed until that last interval, and then I ran out of steam. I'm glad I took a bottle of water with me.

What a georgeous evening, though! Tons of people out walking, running, biking, blading along the promenade. Lots still checking out the flood damage. All the patios on 10th near Kensington are occupied. But hot.

Today's run:
Distance: 8.69 km. Time: 49:44. Average speed: 10.5 kph.
Rest distance: 490.4 m. Rest time: 5:00.
Total distance: 9.18 km. Total time: 54:44.

Weather: Sunny and 27C. Finally, a change from the rain! And the island that disappeared west of 14th Street still isn't back, but there is now an island shaped bunch of bushes sticking out of the water.

19 Days until the Burnco Marathon.

Sunday, June 19, 2005

The Sun Is Back!

Absolutely beautiful morning out there. It was a little cloudy to start, but the sun came out after a couple of hours, and it's just glorious.

The river sure is impressive. Half of Prince's Island is under water, and most of the paths under the bridges are as well. Occasionally I had to dodge and weave traffic to get across them. Running along the river, there were places were I'd look at the water level, then at the level of Memorial Drive, and wonder if the berm which I was running on top of would hold. There are parts of Sunnyside where I bet homeowners are a little nervous.

I was planning to run along the river to 17th Avenue, and cross there and come back through Pearce Estate Park and past the fish hatchery, but no go. I had to cross Memorial at the zoo and run through the north parking lot down to Nose Creek. I couldn't go down the path along the creek to the Bow and underthe train bridge because the water was within a half metre of the bridge, so the path under was maybe under two metres of water. So I took the service road to the weir, which runs up over a bit of a hill.

I expected the noise at the weir to be deafening with all that water going over, but the actual drop in the water level was maybe metre, so not much drop and not much noise. And seven or eight hundred metres past the weir was a dead end. The water didn't look deep, but a lot of the path was under it, and there was lot of debris.

So I backtracked to the zoo and crossed to 12th Street on that bridge. The path under it was under almost two metres as well, so I had to stay on the road. And then on the other side, that path was under at least a half metre from the bridge to the confluence of the Elbow, so I just kept going past until I got to 8th Avenue, and took that to the Elbow where I zigged over to 9th and over that bridge by Fort Calgary.

Once past the fort, I turned back toward the river and headed toward the promenade. That lovely stream that separates Prince's Island from downtown, that they spent buckets of cash and almost two years building, is now a raging torrent. The earth damn at the west end is completely washed out, but the two foot bridges by Eau Claire are OK. But like I said, half the island is under water.

Running along toward Crowchild after crossing under the C-Train bridge, I suddenly realized that that big island just west of the 14th Street bridge is gone, though there are a couple of trees still standing out in the middle of the river. There was also an island just west of Crowchild that has disappeared. And looking across the river to Lawrey Gardens, I wondered if the path was still above water.

Once I got farther down, CP Rail had a work crew out dumping chunks of concrete alone the bank beside the tracks below Spruce Cliff, where significant erosion was happening. I was going to cross at Edworthy and run back that side, but there were spots that seemed awful low, so I just turned around at the Edworthy bridge and headed back on the north side.

At Crowchild I crossed, figuring that the path east would be OK, and it was except for one point where the water was lapping at the edge of the path - the edge farthest from the bank. So it was slow down and tiptoe through about two centimetres of water at it's shallowest. After that, it was all the way to Centre Street bridge, up Nony's Awful Little Hill, and to 4th Street and home.

Today's run:
Distance: 31.98 km. Time: 3:18:10. Average speed: 9.7 kph.
Rest distance: 2.02 km. Rest time: 22:00.
Total distance: 34.00 km. Total time: 3:40:10.

Weather: Partly cloudy and 7C to start, mostly sunny and 14C by the end. Wonderful sunny day. And about time too. This rain has been too much.

And let's do a countdown - 21 days to the Burnco Marathon

Friday, June 17, 2005

A Trifle Moist

Firstly, hello and welcome to Nony's mum! Lovely to meet you, and sorry about the weather. Hopefully we can do better the next time you come out.

It's been a wet, wet day, cool and windy, with lots and lots of rain. So of course I had to get out and run. I think I made it two blocks before my shoes were saturated. My waterproof windbreaker is not so waterproof. But what a lovely fun run.

I did the usual route: 10th, Memorial to Crowchild, back to Eau Claire, across the river and home along 4th. Just a little agility training, with most of the goose poo washed away. The only thing to dodge are these great, honkin' fat earthworms that are all over the place. Ick The odd soggy magpie was having a feast.

Today's run:
Distance: 11.56 km. Time: 1:04:23. Average speed: 10.8 kph.
Rest distance: 729.3 m. Rest time: 7:00.
Total distance: 12.29 km. Total time: 1:11:23.

Weather: A thunderstorm with rain, and 11C. Just about right, temperature-wise, but a little damp. I was soaked through when I got home, but it felt wonderful. A very nice, solid run.

Wednesday, June 15, 2005

Long Overdue Run With Nony

It's been a long time since Nony and I ran together, so tonight was great. She's been struggling to get out on her own, since her fall, and with all the crappy weather, but tonight was perfect.

We bumped her interval to 6 & 4, cuz she was game, and I thought she was ready for a little more challenge. And she was. She was even pretty aggressive taking on her Awful Little Hill.

We did the usual route - down The Path Under The Stairs to Memorial, across the 10th Street bridge, back along the Eau Claire promenade, then up the Centre Street bridge to the Awful Little Hill and home.

Today's run:
Distance: 4.34 km. Time: 30:00. Average speed: 8.7 kph.
Rest distance: 1.91 km. Rest time: 19:12.
Total distance: 6.25 km. Total time: 49:12.

Weather: Partly cloudy and 16C, but the cloudy part was pretty small, I think. A beautiful evening and a lovely run, all the more so for the company.

Sunday, June 12, 2005

30 K Day

That was a long one. I was aiming for 3:20, but fell a little short. With the flooding along the river, I'm kind of improvising as to routes. I ended up following some of the tried and true paths.

From home, over to 10th Street, down to Memorial Drive, only this time I went east. At the zoo, I crossed over to the south side of the river, and trundled along past Inglewood, across a very high Elbow River, past Fort Calgary, Chinatown, and Prince's Island. I crossed back to the north side under the C-Train bridge, and followed Memorial all the way to Crowchild, then down along Parkdale Boulevard to the footbridge across to Edworthy Park. Along the tracks, along Bow Trail, along the promenade to the Centre Street bridge, and up Nony's Evil Little Hill, and home by 4th Street.

Just to get over the 30 km distance though, I went a little ways farther up 4th before cutting across and backtracking to home. I thought about meandering around the neighbourhood a little to make the run the full 3:20 that I had planned on, but naaah...

Lots of people out between Centre Street and 10th Street on both sides of the river, with Walmart's Walk for Miracles, which was cool cuz I like running with the crowds. Was even given a water bottle by one of the volunteers at one of their water stations, even though I protested that I wasn't participating, but they insisted, so that was nice.

One thing I forgot was to set up the GPS for intervals, so I had to be a bit of a clock watcher to take walk breaks when I needed to. So my time stats are a little wonky this week.

Today's run:
Distance: 30.23 km. Time: 3:08:59. Average speed: 9.6 kph.

Weather: Cloudy and 11C to start, climbing to 14C by the time I got home. Really nice morning for a run.

By the way, thanks for the big pasta dinner, Dad.

Friday, June 10, 2005

Not That Into It

I don't know if it's because of the recent weather, or work, or what, but my head and my heart were just not into it tonight. So I cut it a little short. I did the Confederation Park run again, but I took a short cut across Canmore Park and just headed back home.

Today's run:
Distance: 7.23 km. Time: 43:59. Average speed: 9.9 kph.
Rest distance: 453.6 m. Rest time: 4:00.
Total distance: 7.68 km. Total time: 47:59.

Weather: Cloudy and 17C. Not too bad for a run, and no wind. We did have a heck of a downpour earlier this afternoon downtown, with some hail. And according to the forecast, we may get more. Bleah.

Thursday, June 09, 2005

Kinda Pokey Tonight

At least a full ten minutes slower on this route than usual. I felt good all the way through the run, and I seemed to be getting some decent speed, but when I got home, I'd put in a whole interval more than usual. No worries, though, cuz it felt right, and the aches and pains weren't any worse than usual. I do have to watch the downhill stretches though. If my stride is too long on those, I immediately feel it in the knees. Gotta keep it short and quick, and it works out fine.

The river is really high right now. The path under the 10th Street bridge on the north end is closed. It doesn't look like it's quite underwater, but it's very close. I think the water level is about a foot or so below what it was last night at this time, and it was higher than that this morning. It will likely be a couple of weeks before I can run along the Elbow river, given that there were several homeowners along there told to be ready to evacuate yesterday.

Anyway, today it was the 10th Street, Memorial Drive, across at Crowchild, back to Prince's Island and home on 4th Street route.

Today's run:
Distance: 11:40 km. Time: 1:04:58. Average speed: 10.5 kph.
Rest distance: 723.6 m. Rest time: 7:00.
Total distance: 12.13 km. Total time: 1:11:58.

Weather: Cloudy and 15C. Not much breeze, but not much people out either, it seemed like. Everyone must be staying home to make sure it stays dry.

Wednesday, June 08, 2005

Post Monsoon Run

After all the rain, I'm surprised I'm not flooded out. Nony has some wet carpet to contend with, and a co-worker has three feet of water in her cellar, with her water heater and furnace. I feel pretty lucky to be high and dry.

It was nice to finally get out again, after all that rain. Tonight I did the Confederation Park circuit that I did last week, reversing the part around Canmore Park in order to tackle the hill on Charlebois Drive, a nice, long and fairly steep climb.

Today's run:
Distance: 8.67 km. Time: 47:35. Average speed: 10.9 kph.
Rest distance: 475.3 m. Rest time: 5:00.
Total distance: 9.15 km. Total time: 52:35.

Weather: Cloudy and 12C. Barely a breeze, so very nice. Lots of runners out too.

Sunday, June 05, 2005

A Wet, Sort-Of-Distance Run

I wasn't up to doing the full run I had planned this morning. I was going to try for 3:20, but I was up too late last night. A friend called at the last minute, who had a spare ticket to ¡Bulla!, so I figured why not? Then after, there was a friend of a friend whose son's band was having a CD release party next door, then dancing at the Conga Room until the band shut down. Umm, got a little carried away, I guess.

So I was late getting up and slow getting moving, but I eventually did. This time down 4th Street, to the The Path Under The Stairs (might as well capitalize the whole thing). Down Memorial to Crowchild, across to the other side of the river and back to Eau Claire. At that point I was going to decide whether to go more or head home, and the knee felt so good I kept going. This time to the zoo, where I crossed the river, then back along Memorial again to The Path, and home.

I think it wasn't the descent down The Path so much as the climb back up that was the danger to the knee. Last Thursday when I ran Confederation Park, there was a lot of up and down, and I tackled the climbs pretty aggressively. I think I may have stretched something. So I took today's climb pretty easy. Felt way better.

About the fourth interval, near Eau Claire, the skys opened up, so I ran for almost an hour and a half in a continual downpour. It was actually quite nice, and I like running in the rain anyway. But I definitely needed a hot shower before writing this. My fingers were a bit stiff.

Lots going on down there today. The Ride for Heart was going in Cresent Heights Park, and the MS Super Cities Walk happening just across the river on Prince's Island, so lots of people out, even with the rain, and that made it fun.

I almost took a swim by the zoo. I had just come around a corner screened by a big bush, and found a huge puddle that I was too close to stop for. I tried to go around by staying to the side, but ended up off the path in ankle deep water, and a good ten yards before I could get out of it, so so much for dry feet. And it was a great day for agility training, between the goose poo and the earthworms that come out to drown on the sidewalks when it rains like this. Yecch.

Today's run:
Distance: 17.08 km. Time: 1:40:20. Average speed: 10.2 kph.
Rest distance: 1.57 km. Rest time: 11:00.
Total distance: 18.65 km. Total time: 1:51:20.

Weather: Light rain and 11C. Just nice.

Friday, June 03, 2005

Dryer Run Tonight

It was raining a little as I was walking home from work, but by the time I got back out in my running gear, it had stopped, and it was even looking a little like it would clear for awhile. Not even a decent puddle to jump in

Just a quick run to stay loose. Down 10th to Memorial, over to 14th and across the river, then back along to promenade to Eau Claire, across the river, up the path under The Stairs, and down 4th Street to home.

Today's run:
Distance: 8:92 km. Time: 47:28. Average speed: 11.3 kph.
Rest distance: 552.9 m. Rest time: 5:00.
Total distance: 9.472 km. Total time: 52.27.

Weather: "Distant precipitation" and 13C. Environment Canada is getting poetic...

Thursday, June 02, 2005

Soggy Rainy Run

I *love* running in the rain for some reason. Splashing in the puddles and stuff. I dunno, it just energizes me. Ain't I a goof?

Tonight I thought I'd case the new neighbourhood, and headed to Confederation Park. Lovely place, with a surprising number of people actually out running in the downpour. I went all the way past the Confederation Park Golf Course, and looped around Canmore Park, getting as far west as 24th Street. Beautiful area.

Once I came all the way around Canmore Park to where the path crossed 19th Street back to the golf course, I headed east and retraced my steps back home.

Today's run:
Distance: 8:32 km. Time: 46:21. Average speed: 10.8 kph.
Rest distance: 522.2 m. Rest time: 5:00.
Total distance: 8.84 km. Total time: 51:21.

Weather: A light rainshower and 12C, according to the Environment Canada web site. Actually it varied from raging downpour to just cloudy, several times. Soggy, wet, and lots of fun.

Sunday, May 29, 2005

Switching Distance to Sundays

I'm switching to Sundays for my distance run because I'm starting tap again Monday night, so I need to adjust my schedule for the whole week. Likely Tuesday, Thursday, Friday or something.

Today was a great running day, though I think I still feel the effects from Friday's food meltdown. I had good speed and things felt good, but energy-wise it was occasionally a slog.

I took the same route as last week: down 4th Street to Cresent Road, over to the Centre Street bridge, then along the river to the fort. Then along the Elbow River, past the Stampede grounds, past Lindsay Park, along 26th Avenue and Elbow Drive, across the swingy suspension bridge to Rideau Road, and along the east side of the Elbow to Stanley Park. Under Elbow Drive and along Riverdale Avenue, and today, across the Elbow again to Sandy Beach, and even partway up the hill to 50th Avenue. Then I turned around and came all the way back.

Not so much wildlife today, just a delusional squirrel that sat in the middle of the path and refused to budge until I almost stepped on him. And on the way back by the 25th Avenue bridge over the Elbow, two rather cranky geese were refusing to let a fellow runner get by. Between the two of us, we managed to shoo them back to the edge of the river so she could pass.

But otherwise, a beautiful morning, and a great run

Today's run:
Distance: 25.90 km. Time: 2:37:54. Average speed: 9.8 kph.
Rest distance: 2.77 km. Rest time: 17:00.
Total distance: 28.67 km. Total time: 2:54:54.

Weather: A beautiful, cloudless blue sky, sunny and 7C to start, climbing to 12C by the time I got back home. Just a magnificent morning.

Friday, May 27, 2005

Bad Food Day

That's what Nony would call it. The worst part of when someone leaves the firm, is they bring in a whole bunch of donuts, and pile them in the lunch room across the hall from my office. There are always a few dozen left over after everyone comes down to say goodbye to the one who is leaving, and they call to me for the rest of the day. And this was the second donut day this week!

On top of that, lunch was rather decadent. Or rather, dessert was ... chocolate cheese cake - what was I thinking?!? Well, why not? The firm was paying, after all.

Anyway, I kinda paid for it tonight, with seemingly more effort needed to get going and keep going.

Today's run:
Distance: 10.83 km. Time: 1:01:26. Average speed: 11.3 kph.
Rest distance: 895.7 m. Rest time: 7:00.
Total distance: 11.72km. Total time: 1:08:26.

Weather: Sunny and 21C. Really nice out, and those on blades almost were as numerous as those on bikes. And a big crowd out enjoying the evening around Eau Claire and Prince's Island.

Wednesday, May 25, 2005

Running Room Run

A friend suggested I join him at the Eau Claire Running Room tonight. So I figured why not? Except I didn't get there until just before everyone went out to start, and I had no idea where to go or what to do. After I asked someone what all the groups were, I joined one doing a hill run.

Nice slow lope around Prince's Island, then across the foot bridge, looping around the curling club to the bottom of the path that runs up under The Stairs. Just coming across the foot bridge, I passed my friend, who was going the other way. Kinda wondered if he'd made it.

There were about ten of us at the bottom of the hill, and the lead talked a little about what we were going to do. Starting there, we were to run to the first lion on the Centre Street Bridge, then back to where we started. Then repeat. Some who only wanted three runs would continue back to the store after getting to the lion the second time, while those of us wanting four hills would come back to the start again.

I think I was a little agressive on the hill. I've run them both ways a few times in the last few weeks, and I'm getting able to take them at a pretty good pace.

Once those of us doing four hills got back to that start point, we did a slow run back toward the store, where we all went our separate ways.

Today's run:
Distance: 6.56 km. Time: 44:52. Average speed: 8.8 kph.

Weather: Mainly sunny and 18C. Beautiful evening.

Monday, May 23, 2005

Holiday Monday

And looking stormy, too. I was hoping for a little rain during tonight's run, but only got a little at the very end. Oh, well...

What is becoming my standard route: Down 10th Street to Memorial Drive, west and cross the river at Crowchild, then back to Eau Claire, across at Prince's Island, and up the path under The Stairs. Then home along 4th Street.

Here's a neat thing: There seems to be a cricket tournament going on in the park below ACAD, along 10th Street. Two games underway when I went by, and I saw them out there Saturday, as well. Neat.

Today's run:
Distance: 11.44 km. Time: 1:00:57. Average speed: 11.3 kph.
Rest distance: 661.5 m. Rest time: 6:00.
Total distance: 12.10 km. Total time: 1:06:57.

Weather: Cloudy and 12C, and even threatening to rain, but never happened.

Saturday, May 21, 2005

Long Run and Meet the New Neighbour

Up a little early this morning, so I got an early start. Today, it was down 4th Street to Cresent Road, across the Centre Street bridge, then east toward the Fort. From there it was follow the Elbow River.

Going by Lindsay Park, I heard this weird hissing noise, like a truck's air brakes lightly applied. I finally identified it as a cranky Canada goose in the bushes with a rather large brood heading toward the river. Actually, once I started to look around, there are hundreds of goslings around, being herded by crabby adult geese.

Across the river at 25th Avenue, then along Elbow Drive until 32nd Avenue, where a creaky suspension bridge crosses the Elbow to Rideau Road. A couple of blocks south is a dead end and the path takes up again along the river to Stanley Park. Finally under Elbow Drive and along Riverdale Avenue to 8th Street, where I turned around and headed back.

About a hundred metres before I was back on Rideau Road, I encountered a coyote, which was watching something intently through a gap in the bush toward the river. It totally ignored me, and had run down to the river by the time I got to that point, but looking in that direction, across the river was a fluffy little white dog romping in the yard across the way. Hmmmmm.

Today's run:
Distance: 23.39 km. Time: 2:21:24. Average speed: 9.9 kph.
Rest distance: 1.61 km. Rest time: 15:00.
Total distance: 25.00 km. Total time: 2:36:24.

Weather: Sunny and 9C, warming up to 12C at the end. Windy, too, coming from the west at 30 kph. I can feel that on my face after being in it for two and a half hours.

When I got home, my new neighbour Ryan and his dog Sabotage were in the back yard, and we chatted a little. Seems like a decent guy, and for him, I suppose today is moving day.

Friday, May 20, 2005

Another Quick Run

I could get used to this. Another run with a high average speed. And it seems quite natural to run at that pace.

Ran alone tonight. Nony, my Friday night running partner, is still hurting from a bad fall she had last week, so wasn't able to join me. I miss her reminders to keep my shoulders loose.

Tonight I didn't worry too much about distance. I went straight south on 4th Street to Cresent Road, then followed the route Nony and I usually take. Once back on Cresent Road, I retraced my path back up 4th Street towards home.

Today's run:
Distance: 8.51 km. Time: 44:38. Average speed: 11.4 kph.
Rest distance: 416.4 m. Rest time: 4:00.
Total distance: 8.92 km. Total time: 48:38.

Weather: Cloudy and 15C, but I had mostly sun to run in. The city is surrounded by rain squalls, and it's expected to be a wet night. But it was just luverly for a run.

Wednesday, May 18, 2005

Quick Wednesday Run

Well, not that quick. But it was fast. I covered the same route as on Monday, but I think I shaved a minute or two off. We'll see when my GPS finishes downloading.

It was a bit nicer today, and I was out a little earlier. Temperature under 20C, so that helped. Lots of people out on blades, today, for some reason, and at least a half dozen people running with heavy looking packs.

Today's run:
Distance: 11.56 km. Time: 1:00:30. Average speed: 11.5 kph.
Rest distance: 761.3 km. Rest time: 7:00.
Total distance: 12.32 km. Total time: 1:07:30.

Weather: 16C with no wind. Beautiful day.

How about that? I took off almost two and a half minutes from Monday's run.

Monday, May 16, 2005

A Fast Run for Monday

This was a fast run, basically following the same route I took on Saturday, but only as far as Crowchild, where I crossed the river and headed back. Actually, it's a modified version of the same route I took before I moved, only I'm starting from Mount Pleasant instead of Bridgeland.

Warmer day today, so I took a water bottle. The sky was a bit threatening, too, and we are supposed to get some rain tonight. It wouldn't have bothered me in the least if it had started while I was out there.

All in all a rather uneventful run, but it felt good after the distance run on Saturday. And I wore my new shoes for the first time. Same ones as I bought before - Nike Air Perseus. Strange thing about them is they are a D width, and they feel fine. When I was trying the New Balance and Reeboks, I was into the 4E widths. Crazy. But these feel good,

Today's run:
Distance: 11.68 km. Time: 1:03:02. Average speed: 11.1 kph.
Rest distance: 692.9 km. Rest time: 7:00.
Total distance: 12.37 km. Total time: 1:10:02.

Weather: Cloudy and 23C. Actually kind of nice, though a little warm for my tastes. I suppose I should get used to it, cuz it'll get a lot warmer.

Some bad news: Nony ran yesterday, and had a rather bad fall. Nothing broken, thank goodness, but she's pretty scraped and bruised, and she's a little stiff and sore. She's not optimistic about being able to run any time soon, so we may not get together Friday. Mend soon, Nony, and take care.