Saturday, April 30, 2005

Canmore Spring Thaw Results

Posted up on their web site already - Check the link under 2005 Results

My official time is 46:18, which gives me a speed of about 10.4 kph. I placed 23 in the men's 40-49 category; they don't have an overall listing, so I don't know how I did in the whole bunch.

Check out the pictures, too. That'll give you an idea of what the setting was like to run in.

Canmore Spring Thaw

Charging down the TransCanada highway to Canmore at 8:30 in the morning, wondering what kind of weather hell is up ahead. The mountains are cloaked in a grey amorphous mass, looking very ominous. But no need to worry. By the time I passed the Exshaw exit, much of the cloud had cleared out of the valley and just a few great gobs of grey were clinging to the surrounding peaks.

It was chilly this morning at the Nordic Centre in Canmore. At 9:30 it was a mere -2C, but the sun was out and things were looking pretty good. After getting my racing kit, and hanging out in the Day Lodge watching the construction, it began to warm up nicely, although by race time it was still only 2C. But no breeze, which makes a big difference.

This is a smaller race, with only about 500 runners. There was talk after about setting the limit at 450, just because of space considerations - narrow trails and parking, and a place for the post run festivities.

I started well back in the pack, reasoning that having every one in front of me would keep me from going too fast out of the start. Even so, it was hard not to be impatient.

There was nice little climb from the start, past the parking lot. Then a nice drop from there to the Spray Lakes Road. Then a long climb of about 40 metres over about 1.2 km or so. That was interesting, as I could feel it in the calves and started to worry about stamina.

Over the top at the two km marker, a quick drop of about 40 metres, and a nice long level run to the three km marker, just before crossing the south end of the reservoir by the power station. But then a steep climb on a muddy goat trail through the bush, with lots of up and down spots on pretty uneven gravel and mud. Could have been a real ankle breaker. One guy in front of me almost did what I feared most doing in that stretch, and that was tripping over a rock or tree root, and falling flat on my face. Lucky for him, he recovered. It wasn't the nicest surface on which to do a face plant.

This part of the trail paralleled an overflow dike, and at about 4.4 km, we had to cross it and head back to the south end of the reservoir. The crossing was a bit perilous. The sides of the dike were steep and muddy, and it was a scramble to get through. Best thing to do was to just charge down and up, and avoid the lineup taking the slow climb down.

Here was something really cool: there were little signs along this part of the trail, pointing to the various peaks surrounding the valley. Nice touch, especially with all the spectacular scenery.

Back at the reservoir, we turned a hairpin and headed north again. The 5 km marker was right there as was a water station. For me that was a turning point of sorts. Cup of water and I found my speed. I started passing a fair number of runners who I had up to then been pacing. Only one charged past me near the finish line.

The climb up from the Spray Lakes Road to the parking lot was not nearly as challenging as it looked, and from the top I turned it on a bit all the way to the end. I think the timer at the line was about 46:20 or so. I forgot to stop the timer on my GPS for about three minutes after crossing. Enough time to find a cup of Gatorade to chug.

This was a really fun race, and it turned out to be a beautiful day for it, too. Next time I gotta take a camera.

Today's run:
Distance: 8.06 km. Time: 49:16. Speed: 9.8 kph. (from my GPS. I'll double check against my official time when they get it posted. I'm pretty sure I was over 10 kph)

Weather: Partly cloudy and 2C, with just a slight breeze.

For sure wanna do this one again next year.

Thursday, April 28, 2005

Winter's Back - Again!

Must be spring in Calgary. Cold and windy, with the odd snowflake. Of course, I forgot how to dress for this weather. One layer too many, so I was a little overheated out there. And kinda tired or something, too. Parts of tonight's run just felt hard, and a bit of a slog.

I did contemplate doing my hill run, but because I felt a little tired, I opted for a straight interval run. Over to Cresent Drive and down the path under The Stairs. Just across Memorial and along the river to Crowchild Trail, where I crossed and came back along Bow Trail on the south side. Then on to the promenade toward Eau Claire. I was originally planning to go all the way east and up the Centre Street bridge, but instead, I crossed Prince's Island and took The Stairs back to Cresent Drive again. Even climbed them at a pace that left me enough energy to pick up the run at the top. And then down 8th Avenue home.

Today's run:
Distance: 9.98 km. Time: 58:00. Speed: 10.3 km.
Rest distance: 589.2 m. Rest time: 6:00.
Total Distance: 10.57 km. Total Time: 64:00.

Weather: Partly cloudy and 1C, with a stiff 35 kph breeze out of the north west. For some reason there weren't the crowds out enjoying the spring weather tonight. Go figure.

Shoe update: Took the New Balance shoes back to Gord's Tuesday night, and we went through a whole bunch more pairs. We found a pair of Reeboks that were perfect for my stride, but have a problem with fit. There's a band across the arch that digs into the side of my right foot. Gord suggested I take them home and wear them for half an hour, with the old compressed insole from my old shoes in them, to see if the pressure point was still there. And it was.

Since Nony's away to the coast and we won't be running tomorrow night, I might be able to take them back then, and we'll try again. If not tomorrow, then likely Saturday afternoon, after the Canmore run.

Monday, April 25, 2005

First Run With the New Shoes

I'm not sure what to think about the shoes. I felt a little worked over in the calves after a couple of intervals, but not overly so. Still, I crossed at 14th Street, instead of going all the way down to Crowchild to cross the river. But a good run, great weather, and lots of people out doing things along the river paths. Wonderful evening.

Today's run:
Distance: 7.58 km. Time: 48:52. Speed: 10.6 km.
Rest distance: 409.2 m. Rest time: 4:00.
Total Distance: 7.99 km. Total Time: 52:52.

Weather: Sunny and 21C. Very nice.

Saturday, April 23, 2005

Elbow River Run

Decided to try a new path today, and to pull back a bit on distance. The new path was along the Elbow River, the time was two hours.

I followed the same route east and down past the zoo and across the river, but instead of heading downtown, I followed the Elbow River as it curved around the Stampede grounds. Not that I ever had much experience around them as a kid, but I rather like the smell of the horse barns below Scotsman Hill. There must be a dozen of those merry-go-round things they tie horses to, to excersize them, and they were all full this morning. It's quite a busy place.

After that, it curves west, past the Indian Village, and under McLeod Trail. And there, tragically, laying face down in the river, was....Santa. One of those three foot high plastic statues you find at Canadian Tire every November.

Past that grisly scene, and around Lindsay Park and the Talisman Centre, then across the river at 25th Avenue. It's really a beautiful stretch down their, with some really nice condos lining both sides. Then down 26th Avenue and a little ways along Elbow Drive. But not too far, before it was time to turn around and head back.

The horses were all getting out on the track at the Stampede grounds by the time I went past again, and the wind was starting to pick up too. The return trip was a retracing of the outbound route, except I finished coming down 7th Avenue instead of 8th.

Today's run:
Distance: 18.47 km. Time: 1:48:00. Speed: 10.3 km.
Rest distance: 1.07 km. Rest time: 11:15.
Total Distance: 19.55 km. Total Time: 1:59:15.

Weather: Sunny and 8C. Going to be another lovely day.

OK, so I went to Gord's Running Store and sat down with the lady there, and she looked at how my feet oriented themselves and how I walked. Then she started bringing out the shoes. My biggest problem is that everything she brought out was tight across the arch on the right foot. And some of these shoes were 4E. She finally brought a pair of New Balance 880s, which were SL2 and 4E, which made them equivalent to 6E. (SL2 is a New Balance type, I think, that is a little wider across the arch and the toe box)

Anyway, they still felt a little snug just behind the toes, but I'll give them a shot and see how they work out.

The reason I wanted a new pair at this point, was that my Nikes will be near end of life about the time of the Calgary marathon. This way, I can alternate between both pair, and push that end of life date out a bit. And I have a choice of shoe when I get to these long races.

We'll see...

Friday, April 22, 2005

Nony's New Shoes

Nony invested in a good pair of runners this past week. She had a little trouble with the first pair she had, from New Balance, but she took them back and ended up with a pair of Adidas. Tonight was the first run in them, and she says they're definitely keepers.

I pushed her to 5 & 5 tonight for intervals. We were going to check on what it felt like for her at the four minute mark in the first interval, but I wasn't paying attention, and we went the full five. She forgave me (I think) cuz the shoes were performing just fine.

I took her down the path under The Stairs, and then across the foot bridge to Prince's Island, only we got off on the path along Memorial Drive. We followed that all the way to 10th Street, and across the river to the promenade, through Eau Claire back to Centre Street, and back home. A very nice, very fun run.

Today's run:
Distance: 3.72 km. Time: 26:07. Speed: 8.5 kph.
Rest distance: 2.51 km. Rest time: 25:00.
Total distance: 6.22 km. Total time: 51:07.

Weather: Sunny and 20C. Actually a nearly cloudless blue sky, and just an incredible evening. Probably the nicest day we've had yet this year.

And this may be the last run for Nony and I for a couple of weeks. Next week she's off to the west coast for a few days. But that's OK, because that weekend is the 8 km Canmore Spring Thaw.

And the week after that, I'll be in Banff for the Montclair Banff Calgary Road Race, a relay race that the firm I work for has entered a team. I'll be running the first leg, so I'll be up bright and early, running from downtown Banff to the park gate - about 22 km.

Thursday, April 21, 2005

Another Hill Run

Did my hill run again tonight, which I haven't done since the first time a couple of weeks ago. Actually was a lot of fun tonight, and I had lots of energy once I got going.

The toughest climb has to be 5th Street from 4th Avenue to 7th Avenue, with the path up the hill from Bridgeland School being the second toughest. The hardest descent: Samis Road. Those are at least the most memorable parts of the run.

I would have thought the blocked off part of 2nd Avenue would have been hard, too, but for some reason I hit it with lots of energy, and was up and over quite quickly. Very cool!

Today's run: 9.61 km. Time: 55:47. Speed: 10.3 kph.

Weather: Sunny and 19C, a great day for running. Even a little on the warm side.

Tuesday, April 19, 2005

Something a Little Shorter, Just to Stay Loose

Wanted to get out and go, after a bit of a longish day. I took a route similar to yesterday, but instead of Cresent Drive and 10th Street, I headed down the path under The Stairs, on to the foot bridge across Memorial Drive and straight west until 14th. Across the 14th Street bridge and back along the river to Centre Street and home. And this was a straight run - no intervals.

Gotta say, I'm getting to love this route. There's a fun energy along the river paths when it's full of people like that. And lots of people, doing everything - biking, blading walking, running, sitting and just generally hanging out.

A bit of an annoyance - the GPS took a long time to find itself, and then by the look of the data I downloaded, it got lost just before I got to the Centre Street bridge, so I don't know how accurate the data is. It kept losing the GPS signal all along the south side of the river, too. Don't know what's up with that, as the trees are only along one side of the path, and they don't really overhang. They don't even have leaves on them yet, so I wouldn't think that would screen the thing that much.

On that note, and for what it's worth...

Today's run:
Distance: 7.40 km. Time: 42:37. Speed: 10.4 kph.

Weather: Sunny and 14C. Just beautiful out, not a cloud in the sky, and clear all the way to that mountain encrusted horizon.

Monday, April 18, 2005

Fast One For Monday

This one was a fast one. Guess moving the Sunday run to Monday made a big difference. I had lots of energy and everything felt really good. Something I noticed was the backward stretch of my stride and the push off seemed really strong. That seemed to make all the difference.

I headed west to Cresent Drive, followed it around to 13th Avenue, around that point and down 10th Street. Then across Memorial Drive and west along the river to the 14th Street bridge. Crossing the river there, I headed back along the river to the promenade past Eau Claire, to the Centre Street bridge. Across the bridge to 7th Avenue, and then toward home.

Today's run:
Distance: 8.83 km. Time: 46:31. Speed: 11.4 kph.
Rest distance: 497.0 m. Rest time: 5:00.
Total distance: 9.33 km. Total time: 51:31.

Weather: Partly cloudy and 10C, but sun is shining, and there's a light breeze and it's a beautiful evening.

Some exciting news: Nony bought herself running shoes! Go, Nony, go!

Saturday, April 16, 2005

A Three Hour Tour

Woohoo! What a morning! Just a fantastic run for some reason, and I loved every minute of it. It went by so fast, too. I got into some incredible terrain, otherwise I would have had an unbelievable distance this morning.

I started going east, over to Tom Campbell hill and down toward the zoo. Then across the river there, and along it past Fort Calgary toward downtown. It seemed like hundreds of homeless camped out everywhere. Piles of blankets here and there under bushes and trees, a lot of them just getting up for the day. Rough life.

Then past Chinatown, where the elderly residents were out in full force on the promenade for the morning walk. After I passed the 10th Street bridge, foot traffic pretty much disappeared. At Crowchild, I crossed to the other side of the river.

From there to the foot bridge to Edworthy Park is goose country. And there seems to be a wide range of gastrointestinal distress among these birds. Lots of sidestepping and dodging. Nony calls it agility training. (ewwww!)

Now, I was planning to keep on the trail and maybe get as far as Shouldice Park, but for some reason I crossed to Edworthy with the idea that I'd take the path back east along the tracks toward Crowchild, but for some reason, I took the right branch of the path, and suddenly I'm deep in the spruce forest and climbing stairs and paths like crazy.

This was an amazing trail. Beautiful forest on a steep slope, and the path has been reinforced to keep it from sliding down the slope. There are railings all along, and stairways everywhere, and the trail twists and turns constantly. After a few minutes of this, you get glimpes through the trees of the other side of the river, and you are high up - according to my GPS, I climbed about 70 metres over a distance of about 120 metres. After almost a kilometre, you drop that much again. And another half kilometre you climb that much again. And another kilometre, you drop the 70 metres for the last time, and you're at Crowchild again. It was an absolutely incredible discovery.

From there back to 14th where I crossed the river again, and went all the way to the zoo, where I retraced my path up Tom Campbell hill and back home.

And the whole time, I felt wonderful. The pain in my knee and feet was there as usual, but for some reason it never got very troubling. Everything felt fabulous, the weather was perfect and just a wonderful morning.

Today's run:
Distance: 26.6 km. Time: 2:42:01. Speed: 9.9 kph.
Rest distance: 1.63 km. Rest time: 18:00.
Total distance: 28.26 km. Total time: 3:00:01.

Weather: Cloudy and 4C when I started, and climbing to 7C by the time I got home again. Shorts and tee, with my old Marvin the Martian tee as a second layer. Perhaps a bit too cold to dress so light, but only my hands really felt cold, and only for the first half hour or so.

Oh, yeah, forgot to mention last week, on the way back toward downtown, I met Mayor Bronco Dave on the paths. For what that's worth...

Friday, April 15, 2005

Another Wonderful Run with Nony

A beautiful day for a run: sunny, warm, and lots of people out doing the same thing. As I've planned, we added another minute of running to the intervals, and Nony faced the challenge beautifully, (with only a little complaint).

Nony has been staying dedicated to getting out at least three times a week, and has had a great week of running, and I'm proud of her for that. I think she's doing marvellously.

We did the same route as last time, except when we crossed from Prince's Island to the promenade, we went west as far as the C-Train bridge, then back toward the Centre Street bridge and back home. This added over a kilometre of distance, and got us past the 5 km mark, my main goal for the evening.

We had a remarkably consistent night too, with all intervals very close to 9 kph. Where we slowed a little was the run up the Centre Street bridge, where we dropped to 8 kph.

Today's run:
Distance: 2.92 km. Time: 20:00. Speed: 8.7 kph.
Rest distance: 2.52 km. Rest time: 26:25.
Total distance: 5.44 km. Total time: 46:25.

Weather: A fantastic evening, sunny and 12C. Perfect shorts and tee weather for running.

Oh, yeah, Nony found a web site with the results of the St. Patrick's Day run that I participated in back on March 13. I had totally forgotten about results being posted anywhere so this was a bit of a thrill. According to the site, I placed 291st overall out of 471, with a time of 57:22. And I placed 59th out of 71 in my age division. Way too cool!

Tuesday, April 12, 2005

Orange Loop With an Extension

I had a little internal debate tonight about whether to do just a loop, or the hill run again. The ache in the left knee decided it for me. Basically I followed the same route as last Wednesday, but instead of going straight across the river at 10th Street and Memorial Drive, I followed the river to 14th Street before crossing over and heading back. That added another one and a half kilometres.

Not sure what is going on, but my speed is way up. Maybe a rest after the long run on the weekend, maybe the other thing just got me energized. In all, it was a great run, feeling really good.

Even met Brenda T. and Shane S. from work, out for an evening run, which was kinda cool.

Today's run:
Distance: 9.61 km. Time: 52:34. Speed: 11.0 kph.

Weather: Cloudy and 7C, and a bit of a breeze out of the south, which made it cool at the start until I got warmed up a bit. Nice fun run, and I covered quite a bit of distance.

Sunday, April 10, 2005

Balky GPS Day

Darn GPS unit didn't get satellite lock until well into the run, so I never started the timer until the turn-around point. Don't know what's up with that.

Just a quick run around Cresent Drive and back. It's such a beautiful morning, I thought I'd take some pictures.

This is the horizon from Cresent Drive - clear all the way to the edge:

The obligatory downtown skyline shot:

And the lovely community of Sunnyside, at the bottom of the bluff:

I only had the Timer running from my turn-around point back, so these numbers are half the run doubled.
Today's run:
Distance: 6.04 km. Time: 34:10. Speed: 10.65 kph.

Weather: Sunny and 0C. Remarkable day for doing anything outdoors, I think.

Saturday, April 09, 2005

Early Start on Distance

Wasn't sleeping all that great early this morning, so I finally got up about 4:45, had a big breakfast, and headed out.

I had a vague idea of running Cresent Drive and down 10th Street, but instead I headed down The Stairs and across to Prince's Island. Then west on the promenade, and along Bow Trail all the way to Crowchild, were I crossed the river to the north side. Then it was basically follow the Bow River until my turn-around point, which was on Bowness Road, half a block north of 33rd Avenue.

Then all the way back along the river until The Stairs again, which I climbed, and back to 8th Avenue and home.

Today's run:
Distance: 22.8 km. Time: 2:23:14. Speed: 9.5 kph.
Rest distance: 1.31 km. Rest time: 15:00.
Total distance: 24.11 km. Total time: 2:38:14.

Weather: Clear and 2C to start, sunny and 3C at the end.

Friday, April 08, 2005

Friday Night Buddy Run

I love running with a friend. It makes the time go by and is so motivating. Nony and I had a great run, venturing a little farther afield. I had tried to map out a 5 km run for us, but by the GPS, it looks like I fell a little short. Still, it was perfectly within the forty minutes we've alloted to start with. A little more challenging than last week, and I changed the intervals to three minutes running, seven walking.

We headed to Cresent Drive like last week, but then we headed down the monster stairway, then across the foot bridge to Prince's Island. Then toward the west end of the island before crossing over to the promenade, and heading back east to Centre Street bridge. Once we crossed that, it was back up to Cresent Drive and the finish line.

Nony had been staying dedicated, getting out a couple of more times since last Friday. And tonight she handled the increase in running time just fine. The first interval we kind of went at a little too hard, so we hung back a little more for the rest of the running intervals, and found a pace that seemed just right for her. Still doing better than I expected, and I'm proud of her.

Today's run:
Distance: 1.81 km. Time: 12:00. Speed: 9.1 kph.
Rest distance: 2.35 km. Rest time: 24:41.
Total distance: 4.16 km. Total time: 36:41.

Weather: Cloudy and 8C, and a brisk breeze out of the north.

Thursday, April 07, 2005

My Hill Run

Did a hill run by threading my way up and down the bluff that's just south of my place. I stretches from Tom Campbell Hill near the zoo, all the way past SAIT and the Jubilee Auditorium. Of course, I didn't go quite that far.

But what I did do was go down 8th Avenue to Nose Creek again, then circle around to the zoo. There's a decent hill to climb going past the zoo entrance, after which the route drops to 12th Street. Then up Tom Campbell Hill, to 13th Street, to Thomson Avenue, and down to 11A Street. That's two hills.

Up 11A to a path that goes up the bluff just past the Bridgeland School, and it's an evil steep thing, with the last twenty metres getting sharply steeper, so much so that you wonder what the heck is going on. At the top, along a relatively flat Danloe Street to Child Avenue, which crosses over to 12th Street, and back down the hill. That's three.

I was planning on taking 4th Avenue across but turned too early and ended up on 5th Avenue instead, which was nice because I've run on 4th a few times now. I still had to cross over to 4th anyway, and then another nasty steep one, up 5th Street to 7th. That's four.

At this point, I could have just trundled home and that would be that, but I wanted two more hills. So down 7th to Edmonton Trail, across and down to where 3rd Street branches off. 3rd to 2nd Avenue. Now here is a hill. This thing is so steep, they've blocked it off. You look at this thing and wonder what the heck they were thinking when they laid the pavement. That's five.

Straight across 2nd Avenue to Samis Road, a steep little trail that goes right down to the top of the Centre Street Bridge. And at this point, I was planning to go right back up to Rotary Park by the 91 steps. But instead, I trundled up Centre Street to 7th Avenue and back to home.


Today's run:
Distance: 9.45 km. Time: 58:41. Speed: 9.7 kph. Straight run, no intervals

Weather: Cloudy and 17C, a little cooler that our high of 22. Spring is definitely here.

Wednesday, April 06, 2005

Orange Takes My Breath Away

After having to not run last night, I really wanted to get one in tonight. It's such a beautiful day here too, sunny and quite warm. Definitely shorts and tee-shirt weather.

I went west this time, across Centre Street and around Cresent Drive, as I haven't done that route for almost a week. Managed to catch Nony about midway into her second interval, so I walked with her and talked some. Then continued on after we ran her interval. I'm really happy to see her out there.

Instead of doubling back on Cresent Drive, this time I crossed to 10th Street at 13th Avenue, then southward. I stuck close to the C-Train tracks, which meant sneaking through the alleys for a couple of blocks. All the way down to Memorial Drive, over it via the pedestrian bridge, then across the river under the C-Train bridge. The promenade along the south side of the river was fun. Lots of people out walking, biking, blading, running, and boarding. Great energy.

Then under, around and onto the Centre Street bridge, all the way up to 7th Avenue, then toward home. I had good speed all the way, and after a bit of an ache in the right shin right off the start that went away quickly, it all felt great.

Today's run:
Distance: 7.03 km. Time: 38:53. Speed: 10.9 kph.
Rest distance: 424.7 m. Rest time: 4:00.
Total distance: 7.46 km. Total time: 42:53.

Weather: Mostly cloudy and 17C, but really, it was quite sunny. Nice to have a couple of warm days; tomorrow is promised to be just as nice.

Tuesday, April 05, 2005

One Amazing Year Later

I didn't get to run tonight. I was at a blood donor clinic, and they strongly recommend not doing anything strenuous for at least six hours afterward.

But I still felt I should write something up for today, though. On April 5, 2004, I put on the old New Balance runners I had bought several years before, went to Fish Creek Park, and ran for the first time. I started with a ten minute interval, running one minute, and walking nine, using an old stopwatch for timing. Looking at how far I got, I think I managed just over two kilometres.

And it hurt. My calves complained mightily for the first month and a half or so. I'd stretch them out as much as I could, but still it would be a challenge to stop at a light on the drive home, having to stand on a clutch or brake pedal. My legs had absolutely no strength or stamina.

Carting around two hundred pounds probably didn't help much either. And I didn't know about recovery times, so I was out every day. Mostly I went daily, because I feared losing my motivation. I felt that if I took a day off, I might never restart. So I was out daily for the first few months.

After a month, I went to the Running Room to get a new pair of shoes, reasoning that the old ones were the cause of my calf pain. They evaluated my walk, and recommended Nike's New Perseus shoes, which I bought, and started using the very next day. It took several more weeks for the calf pain to go away, and for a while it was very discouraging to discover that it wasn't due to the shoes after all.

By the end of the second month, the legs hurt a lot less. A couple of more months, and I was running eight minutes and walking two in a ten minute interval, and running almost six kilometres. And I started to notice my clothes were becoming looser, more roomy. I had bought a belt with plenty of room for expansion, thinking the trend was going that way. Instead I found I was cinching it down to the last hole, and still not feeling confident it would do it's job.

Now, here I am 12 months later. I'm not sure what my weight is exactly, but it for sure is no more than 165 pounds. I'm eating better and smarter. I look better. I feel better. I have stamina for doing things that I could never do before, especially physical activities. I really need to get new clothes because almost nothing I have fits any more. Last Saturday, I ran twenty two kilometres, and I'm going to run farther next Saturday, and even farther that Saturday after that.

I've run in races with a thousand other runners, and I've held my own. I have more races coming up, including the Banff to Calgary relay, and the Burnco Marathon coming up during Stampede. I'm even mentoring a friend who has decided to try running as a way to expand her exploration of personal fitness, something I'm very proud and honoured to be doing.

It really has been an amazing year. Here's hoping then next one is just as amazing.

Sunday, April 03, 2005

A Fast Quick One

Just out and around really quick this morning. I did the distance yesterday, and the Sunday runs are always about just staying loose.

But I felt a heck of a lot better this morning. My feet didn't bother me, and I had lots of energy. Just east to Nose Creek, then back past the zoo and through Bridgeland, to climb Edmonton Trail and across to home.

Today's run:
Distance: 5.96 km. Time: 32:38. Speed: 11.0 kph.
Rest distance: 334.4 m. Rest time: 3:00.
Total distance: 6.29 km. Total time: 35:38.

Weather: Mainly sunny and -2C, and not a breath of wind. Very lovely morning

Saturday, April 02, 2005

Canal Run

This morning was brutal. I must be depleted or something, because I had no speed or stamina. Kind of ran out of steam about half way through, which unfortunately left me with over an hour of running to get back home.

Went straight east to Nose Creek, then south along that to the Bow. Downstream to the weir, then I took the pedestrian overpass across Deerfoot Trail and followed the canal below the Max Bell Centre and the past the Canoe Club. Crossed over to the other side at 17th Avenue, and continued south, past the Inglewood Golf Course and the Alyth rail yards. Actually got close to 61st Avenue by turn-around.

On the way back, I caught up with a crowd training for the Police Half and for marathon, so it was kinda nice to run and chat with a couple of them. Then up Tom Campbell Hill, to 13th Street, to Child Avenue. Cut through an alley to 7th Avenue and home.

Today's run:
Distance: 20.8 km. Time: 2:09:26. Speed: 9.7 kph.
Rest distance: 1.38 km. Rest time: 14:00.
Total distance: 22.2 km. Total time: 2:23:26.

Weather: Mostly cloudy and 2C.

I can't believe I did 20K. My interval times were awful, but there ya go.

Friday, April 01, 2005

Nony's First Run

Nony has asked that I help get her into running. That is so cool, especially cuz I have a friend I can run with now. It will likely be no more than once a week, mostly, but still, it's so motivating to share that time out on the running trails, so I'm thrilled.

Nony has an amazing fitness regimen that she follows, and she's been pretty dedicated. But running is a lot different than what she usually does, so we decided to start her slow. I've suggested that she do intervals, as that was what worked for me all those many months ago. So we have her doing ten minute intervals: two minutes running and eight walking to start.

Today's run:
Distance: 4.49 km. Time: 39:28. Speed: 6.8 kph. I forgot to set up the intervals on the GPS, so the data's all kinda screwy.

Weather: Mainly sunny and 11C, with brisk winds from the west south west at 55 kph, gusting to 67. Bleah - good old dusty, dirty Calgary.

In eyeballing the data, it looks like we easily were running at 9.5 kph, so it was a very respectable first effort. Way to go, Nony!

West Coast Debriefing

I'm home now, back in brown and dusty Calgary. Had a lovely drive home, in spite of that. And now I've got my GPS data and pictures downloaded, so here's the definitive numbers on this week's runs:

Monday's run:
Distance: 10.36 km. Time: 1:01:53. Speed: 10.0 kph.

Monday's elevation profile:

Notice the maximum elevation. We started at about 23 metres above sea level.

Wednesday's run:
Distance: 9.84 km. Time: 59:43. Speed: 9.9 kph.

Wednesday's elevation profile:

Again, notice the maximum elevation. There was a stretch where we lost the GPS satellite lock for awhile, hence the weird step in the graph.

All in all, I'm quite happy with the numbers. I managed to hold my own, mostly, and turned in quite respectable times, considering that I never run that kind of terrain out here in flat Calgary.

And a few pictures from the Monday run. This is pretty typical of where we were running. Forest on the right and farms/acreages on the left:

Or forest on the left and farms/acreages on the right:

This is the road past a series of quarries:

The one to the immediate left in the picture is being developed for housing. The one where they filmed Stargate is just around the corner at the end of the road, to the left.

And finally, my bro', Shane, before he left me in the dust.