After my cross training adventure a couple of days ago, I wasn't sure I was going to be going too far. I planned for the 7 km loop, and stuck to it, but it wasn't all that bad.
Sure, the first kilometre or so was a little rough. Stiffness in the quads and in the glutes, and the knees were a little creaky. By the time I cross Prince's Island, it was good.
Lots of people out, and a couple of rude ones too. It takes all kinds.
Back at The Stairs, which I've been taking the first couple of flights up to The Path, there was the usual traffic jam with all the fitness groups running, jumping, going sideways, whatever. But in the mix, a young black cat, not shy at all, just picking her way up the steps, and stopping occasionally to accept a stroke or quick scratch behind the ear. Neat.
Anyway, but that time, no aches hardly at all, but the legs are still pretty much spent from the hike.
Distance: 7.13 Time: 40:29
Average speed: 5:40 min/km (10.57 kph).
Shoes: Asics GT-2130.
Weather: Sunny and 23C.
Tuesday, September 30, 2008
Thursday, September 25, 2008
Rainy, Rainy.
Not a lot of rain. It was a little spotty for the first half. The pavement was speckled, and I didn't even feel it for a long way into the run.
But I did feel an ache in the shins. I have no idea where that came from. I was planning to do the 10 km loop, but opted for the 7 km one. It probably wouldn't have been a problem. After about 5 km, things felt good.
Coming up to the 14th Street bridge, the rain got a little more serious about being rain. The pavement began to look evenly damp, and there was a sprinkly feel. It was coming nice and steady when I passed the C-Train bridge.
The post run stretching is on my front step. That was a little drippy, too.
Distance: 7.00. Time: 40:52
Average speed: 5:49 min/km (10.3 kph).
Shoes: Asics GT-2130.
Weather: Partly cloudy and 15C. Rather inaccurate, that.
But I did feel an ache in the shins. I have no idea where that came from. I was planning to do the 10 km loop, but opted for the 7 km one. It probably wouldn't have been a problem. After about 5 km, things felt good.
Coming up to the 14th Street bridge, the rain got a little more serious about being rain. The pavement began to look evenly damp, and there was a sprinkly feel. It was coming nice and steady when I passed the C-Train bridge.
The post run stretching is on my front step. That was a little drippy, too.
Distance: 7.00. Time: 40:52
Average speed: 5:49 min/km (10.3 kph).
Shoes: Asics GT-2130.
Weather: Partly cloudy and 15C. Rather inaccurate, that.
Tuesday, September 23, 2008
Cool and Drizzly
Out late again. That's kinda how my schedule is, and will be for the next few months.
The Stairs was positively a traffic jam, with all the people running up and down, in all orientations. But I was past that quickly.
The sun was just coming out as I got to the bluff, and by the time I was across the river and on the promenade, it was bright and low. The rain was very light, just enough to spot the pavement, but with the bright backlighting it was quite lovely.
I toyed with the idea of cutting it off at 14th, but decided to continue to Crowchild. And that was good. I find lately that on the longer run, I get more into a groove. Hardly a runner's high, but the rhythm becomes natural, and the achy bits go away.
And yet, at the end, it's so nice to stop. I got some really good stretching in, and talked awhile to my neighbour, who was also just finishing a run. Gotta say, the cool off was quicker in the cold weather, but the rain at least had stopped.
Distance: 10.06. Time: 54:12
Average speed: 5:23 min/km (11.1 kph).
Shoes: Asics GT-2130.
Weather: Light rainshower and 9C.
The Stairs was positively a traffic jam, with all the people running up and down, in all orientations. But I was past that quickly.
The sun was just coming out as I got to the bluff, and by the time I was across the river and on the promenade, it was bright and low. The rain was very light, just enough to spot the pavement, but with the bright backlighting it was quite lovely.
I toyed with the idea of cutting it off at 14th, but decided to continue to Crowchild. And that was good. I find lately that on the longer run, I get more into a groove. Hardly a runner's high, but the rhythm becomes natural, and the achy bits go away.
And yet, at the end, it's so nice to stop. I got some really good stretching in, and talked awhile to my neighbour, who was also just finishing a run. Gotta say, the cool off was quicker in the cold weather, but the rain at least had stopped.
Distance: 10.06. Time: 54:12
Average speed: 5:23 min/km (11.1 kph).
Shoes: Asics GT-2130.
Weather: Light rainshower and 9C.
Saturday, September 20, 2008
Too Busy?
Too much going on this week, and I just didn't get out until today. I would have waited until tomorrow to do my usual distance, but Renee invited me out for a hike, and I think I'll take her up on it. It's been a tough summer on the hiking schedule.
Anyway, it's certainly fall weather. All these leaves are all over the streets - when the heck did that happen? But the chill and the slight dampness made it a perfect running morning. The sun just up, and already this town it boppin'.
I went west again, as usual. Down the bluff and across Memorial. It's down to one lane each way as they're rebuilding the median, so traffic is backed up and there's all kinds of activity. A big crowd was blocking the foot bridge, so I took the ramp to the trail on the berm. It looked to be some kind of walking tour thing. Everyone was listening intently to one person, but I was too far away to hear.
After that, just a nice run along Memorial. Some runners out. And nothing else notable. Just a nice run. Even the crowds that have been running up and down The Stairs weren't out.
And then I was home again. Laundry awaits...
Distance: 10.21. Time: 56:50
Average speed: 5:33 min/km (10.8 kph).
Shoes: Asics GT-2130.
Weather: Sunny and 8C.
Anyway, it's certainly fall weather. All these leaves are all over the streets - when the heck did that happen? But the chill and the slight dampness made it a perfect running morning. The sun just up, and already this town it boppin'.
I went west again, as usual. Down the bluff and across Memorial. It's down to one lane each way as they're rebuilding the median, so traffic is backed up and there's all kinds of activity. A big crowd was blocking the foot bridge, so I took the ramp to the trail on the berm. It looked to be some kind of walking tour thing. Everyone was listening intently to one person, but I was too far away to hear.
After that, just a nice run along Memorial. Some runners out. And nothing else notable. Just a nice run. Even the crowds that have been running up and down The Stairs weren't out.
And then I was home again. Laundry awaits...
Distance: 10.21. Time: 56:50
Average speed: 5:33 min/km (10.8 kph).
Shoes: Asics GT-2130.
Weather: Sunny and 8C.
Sunday, September 14, 2008
Indian Summer?
It seems too early for that. I remember Indian Summer as being more of an October thing.
But the leaves are beginning to turn, and they're even falling. There are already a couple of trees looking a bit naked.
I was up early, and out the door before sunrise. It was cool, and as usual I was over dressed. But only a little. I wore the SP sweatshirt over a technical tee, which actually wasn't bad for the first half of the run. And it was easy to peel and wrap the sleeves around my waist for the last half.
I used to have a pair of gloves, light and stretchy. There weren't exactly cold weather gear, but for a morning like this, they would have been perfect. I have no idea where they are, but if I could have found them I probably would have been out a lot earlier.
It wasn't real busy on the paths, but there were some people out. With the sun out like that, I would have thought there would have been a lot more.
Something kicked in on the way back from Edworthy. I found that running faster was easier, felt more comfortable. And I was running pretty fast. I had two intervals at about a 4:50 pace. Usually I'm around 5:30, and even at the start this morning, I was barely below 6:00 at one point. I love when that happens.
Distance: 16.28. Time: 1:27:09
Average speed: 5:21 min/km. (11.2 kph)
Rest distance: 799.3 m. Rest time: 9:00.
Total distance: 17.08 km. Total time: 1:36:09.
Shoes: Asics GT-2130.
Weather: Sunny and 6C at the start, climbing to 9C at the end.
But the leaves are beginning to turn, and they're even falling. There are already a couple of trees looking a bit naked.
I was up early, and out the door before sunrise. It was cool, and as usual I was over dressed. But only a little. I wore the SP sweatshirt over a technical tee, which actually wasn't bad for the first half of the run. And it was easy to peel and wrap the sleeves around my waist for the last half.
I used to have a pair of gloves, light and stretchy. There weren't exactly cold weather gear, but for a morning like this, they would have been perfect. I have no idea where they are, but if I could have found them I probably would have been out a lot earlier.
It wasn't real busy on the paths, but there were some people out. With the sun out like that, I would have thought there would have been a lot more.
Something kicked in on the way back from Edworthy. I found that running faster was easier, felt more comfortable. And I was running pretty fast. I had two intervals at about a 4:50 pace. Usually I'm around 5:30, and even at the start this morning, I was barely below 6:00 at one point. I love when that happens.
Distance: 16.28. Time: 1:27:09
Average speed: 5:21 min/km. (11.2 kph)
Rest distance: 799.3 m. Rest time: 9:00.
Total distance: 17.08 km. Total time: 1:36:09.
Shoes: Asics GT-2130.
Weather: Sunny and 6C at the start, climbing to 9C at the end.
Thursday, September 11, 2008
Right Back Into Warm Weather
And everyone is out there. There's even a troop of kids on The Stairs, with all the other groups going up and down. Plus there seemed to be a heck of a lot of in-lines out, too.
There were even a couple of rafts on the river, including one big one with a dozen or so people on it. What's interesting is the entourage of ducks that were following them. People are probably feeding them.
On the way back, I must have got in the middle of a running clinic of some kind. I've never been passed so often. They must have been doing intervals or something.
Tonight's run:
Distance: 9.84 km. Time: 55:05
Average speed: 5:35 min/km (10.7 kph).
Shoes: Asics GT-2130.
Weather: Mainly sunny and 23C
There were even a couple of rafts on the river, including one big one with a dozen or so people on it. What's interesting is the entourage of ducks that were following them. People are probably feeding them.
On the way back, I must have got in the middle of a running clinic of some kind. I've never been passed so often. They must have been doing intervals or something.
Tonight's run:
Distance: 9.84 km. Time: 55:05
Average speed: 5:35 min/km (10.7 kph).
Shoes: Asics GT-2130.
Weather: Mainly sunny and 23C
Tuesday, September 09, 2008
Cloudy and Wet
And I like it that way. It wasn't really raining much by the time I got out. But nice and cool.
It was a nice smooth run, and felt fast. Kind capped a pretty good day.
Normally I find being drafted a little annoying, and from what I've heard, most runners don't like it. I don't like being the drafter, either. But tonight I kinda got into it. Someone started to come up behind me across from the Science Centre. They matched my pace pretty good, but I kept waiting for whoever it was to pass. And they weren't.
Finally, near the helicopter pad, she managed to get up beside me. And pull a little ahead. At that point, I wasn't going to let her get any farther ahead of me, and kept right with her. We finally parted when I turned onto the Jaipur Bridge.
By then I had settled into a pretty brisk pace, so kept it up all the way home.
Tonight's run:
Distance: 7.45 km. Time: 38:44
Average speed: 5:11 min/km (11.5 kph).
Shoes: Asics GT-2130.
Weather: Cloudy and 9C
It was a nice smooth run, and felt fast. Kind capped a pretty good day.
Normally I find being drafted a little annoying, and from what I've heard, most runners don't like it. I don't like being the drafter, either. But tonight I kinda got into it. Someone started to come up behind me across from the Science Centre. They matched my pace pretty good, but I kept waiting for whoever it was to pass. And they weren't.
Finally, near the helicopter pad, she managed to get up beside me. And pull a little ahead. At that point, I wasn't going to let her get any farther ahead of me, and kept right with her. We finally parted when I turned onto the Jaipur Bridge.
By then I had settled into a pretty brisk pace, so kept it up all the way home.
Tonight's run:
Distance: 7.45 km. Time: 38:44
Average speed: 5:11 min/km (11.5 kph).
Shoes: Asics GT-2130.
Weather: Cloudy and 9C
Sunday, September 07, 2008
Beautiful Sunday in the Fall
But it isn't really fall yet. Technically, it's still summer for a couple of weeks. And yet last Sunday I stood freezing in ankle deep snow, watching pipe and drum bands at the Canmore Highland Games. That was fun, but cold.
Anyway, this morning was lovely. Cool and overcast, so very nice for running. On The Path Under The Stairs, a pair of prairie chickens paced me for a few metres before dodging into the grass to hide.
Across the river and along the promenade, the usual troop of Chinatown elders out for their morning amble. Near the Greyhound station, I passed the crew that ran the Banff Jasper Relay. I believe most are in training for Chicago, which is only a month away.
After that, it got quiet. It was pretty early, I suppose. I did pass a few people below Spruce Cliff. At Edworthy, a few more were out, but it never really got busy.
Something loosened up a little near Extreme Bean. From there to home is about forty minutes, and I just had a ton of energy all of a sudden, and lots of speed (all being very subjective, as I noted in my last post). I had a strong finish.
Distance: 16.21. Time: 1:29:07
Average speed: 5:29 min/km. (10.9 kph)
Rest distance: 1.12 km. Rest time: 9:00.
Total distance: 17.32 km. Total time: 1:38:07.
Shoes: Asics GT-2130.
Weather: Cloudy and 7C at the start, climbing to 8C at the end.
Anyway, this morning was lovely. Cool and overcast, so very nice for running. On The Path Under The Stairs, a pair of prairie chickens paced me for a few metres before dodging into the grass to hide.
Across the river and along the promenade, the usual troop of Chinatown elders out for their morning amble. Near the Greyhound station, I passed the crew that ran the Banff Jasper Relay. I believe most are in training for Chicago, which is only a month away.
After that, it got quiet. It was pretty early, I suppose. I did pass a few people below Spruce Cliff. At Edworthy, a few more were out, but it never really got busy.
Something loosened up a little near Extreme Bean. From there to home is about forty minutes, and I just had a ton of energy all of a sudden, and lots of speed (all being very subjective, as I noted in my last post). I had a strong finish.
Distance: 16.21. Time: 1:29:07
Average speed: 5:29 min/km. (10.9 kph)
Rest distance: 1.12 km. Rest time: 9:00.
Total distance: 17.32 km. Total time: 1:38:07.
Shoes: Asics GT-2130.
Weather: Cloudy and 7C at the start, climbing to 8C at the end.
Thursday, September 04, 2008
About the Same
That's what it usually turns out to be, no matter how fast or slow it feels. The last run felt plodding and slow. Tonight I felt fast and loose. But over the same distance, I ran both within a few seconds.
It's all relative, I suppose.
Tummy was a little upset when I got home tonight. I wondered if I was going to get out at all. But once I was out and moving, I felt fine. Too much coffee, I think. I've been trying to keep that consumption down a little.
It was such a gorgeous evening walking home from work. By the time I changed into my running gear and got back out, the sun was behind cloud and the temperature seemed to have dropped five degrees.
But that made it nice running. I only did the 7 km loop, but felt quite good.
I've come to the conclusion that old runners are not good for every day wear. Since getting the new shoes for regular wear, the aches in the feet have lessened considerably. The Sauconys will be the first to go.
Tonight's run:
Distance: 7.20 km. Time: 39:08
Average speed: 5:26 min/km (11.0 kph).
Shoes: Asics GT-2130.
Weather: Mainly sunny and 15C
It's all relative, I suppose.
Tummy was a little upset when I got home tonight. I wondered if I was going to get out at all. But once I was out and moving, I felt fine. Too much coffee, I think. I've been trying to keep that consumption down a little.
It was such a gorgeous evening walking home from work. By the time I changed into my running gear and got back out, the sun was behind cloud and the temperature seemed to have dropped five degrees.
But that made it nice running. I only did the 7 km loop, but felt quite good.
I've come to the conclusion that old runners are not good for every day wear. Since getting the new shoes for regular wear, the aches in the feet have lessened considerably. The Sauconys will be the first to go.
Tonight's run:
Distance: 7.20 km. Time: 39:08
Average speed: 5:26 min/km (11.0 kph).
Shoes: Asics GT-2130.
Weather: Mainly sunny and 15C
Tuesday, September 02, 2008
Late Again
Not really tired. Maybe a little lazy. I missed writing up the last run. Although that might not be a bad thing. Sometimes I don't have much to say.
I ran last Thursday, late in the day. A friend drove by just as I was walking up to the door, so after a quick shower we went for a coffee. After that, I just never got around to writing anything. 'Struth!
Sunday I was enjoying 2C temperatures in ankle-deep snow at the Canmore Highland Games. Well, maybe not that much snow, down in the town. It was certainly piling up on the mountains, though. So no Sunday run.
Tonight was just go home, change, go run. Although I did enjoy, and it was a little bit of a wake up just to get out for awhile.
Truth be known, my foot has been troubling me lately. I don't think it's the runners, although running probably aggravates it. There's a little bone in the ball of the foot that kinda floats there. It extents the leverage of the tendon to the big toe, to help in pushing off when walking or running. I slammed it pretty good a few years ago, and it was a couple of months before I could run. Apparently that little bone can fracture, and it can hurt quite a lot.
Anyway, that's sort of what it feels like, so I've been taking it very easy. I have decent shoes now, too, and I find that helps.
So I'll keep the running light and see what goes.
Last Thursday's run:
Distance: 10.08 km. Time: 57:04
Average speed: 5:39 min/km (10.6 kph).
Tonight;s run:
Distance: 7.20 km. Time: 40:01
Average speed: 5:33 min/km (10.8 kph).
Shoes: Asics GT-2130.
Weather: Mainly sunny and 15C
I ran last Thursday, late in the day. A friend drove by just as I was walking up to the door, so after a quick shower we went for a coffee. After that, I just never got around to writing anything. 'Struth!
Sunday I was enjoying 2C temperatures in ankle-deep snow at the Canmore Highland Games. Well, maybe not that much snow, down in the town. It was certainly piling up on the mountains, though. So no Sunday run.
Tonight was just go home, change, go run. Although I did enjoy, and it was a little bit of a wake up just to get out for awhile.
Truth be known, my foot has been troubling me lately. I don't think it's the runners, although running probably aggravates it. There's a little bone in the ball of the foot that kinda floats there. It extents the leverage of the tendon to the big toe, to help in pushing off when walking or running. I slammed it pretty good a few years ago, and it was a couple of months before I could run. Apparently that little bone can fracture, and it can hurt quite a lot.
Anyway, that's sort of what it feels like, so I've been taking it very easy. I have decent shoes now, too, and I find that helps.
So I'll keep the running light and see what goes.
Last Thursday's run:
Distance: 10.08 km. Time: 57:04
Average speed: 5:39 min/km (10.6 kph).
Tonight;s run:
Distance: 7.20 km. Time: 40:01
Average speed: 5:33 min/km (10.8 kph).
Shoes: Asics GT-2130.
Weather: Mainly sunny and 15C
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