Friday, August 28, 2009

Summer Running

Not much but a good run for a late summer noon hour. Actually I was out about an hour before noon, so missed most of the crowd. I felt mostly good, and had lots left in the tank for climbing The Path, when I got there.

I also had a great stretch session afterwards. All feeling very good, and the stiffness that has been plaguing me earlier in the summer is very much less. Lesson learned - keep up the core exercises.

Distance: 7.07 Time: 41:00
Average speed: 5:48 min/km. (10.35 kph)

Shoes: New Balance 769.
Today's earworm: L n K, of course.

Weather: Sunny and 21C.

Tuesday, August 25, 2009

Fast Afternoon Slog

It did feel like a bit of a slog. Don't know what's up with that, but lately it's felt a little harder to go, and to keep going.

But anyway, it was a good run. I was out the door almost as soon as I got home from work. It's a little warm out, and there's the slightest of breezes, so it was pretty much for sure I was gonna end sweaty.

The bluff was quiet, but The Path Under The Stairs was busy, as was The Stairs themselves. Lots doing the usual running up and down, plus bikes and walkers.

I ran the north side of the river, watching all the rafters and floaters drifting by. It's been busy out on the river lately. I imagine the kids are getting their last summer things in before school starts.

Across at the Metawa Bridge at 14th and then back along the south side. There's been a lot of digging going on along the sculpture garden between the path and Bow Trail, with lots of plastic pipe and equipment laying around.

The promenade was reasonably busy, but crowded in places with clumps of bikes. There was some traffic at the Jaipur Bridge, too, but not too bad, and the suspension bridge had room enough.

The run up The Path to the top of the bluff was where I really noticed the slogging nature of the run. I haven't had much wind lately in climbing it, but I seem to get to the top in reasonable time.

A run along the top of the bluff to 4th Street, which took me to the parking lot that 12th Avenue had become. I'm glad I don't drive to work. I wandered through the stopped traffic and headed home.

Distance: 7.04 Time: 41:14
Average speed: 5:51 min/km. (10.24 kph)

Shoes: New Balance 769.
Today's earworm: L n K, my favourite tune!

Weather: Partly cloudy and 27C.

Monday, August 24, 2009

Running on a Sunday

Finally got back to a Sunday distance run. It's been awhile, almost a month, and it sort of showed. I haven't been slacking exactly, but busy. I've been out of town for three weekends in a row, so missed all those Sunday runs. I was going to wait until later in the day too, but the L n K word was to get the heck out there.

I played with the idea of heading straight south on 4th Street, and then following the Elbow River when I got that far. I think I would probably get as far as Sandy Beach in 8.5 km.

But just too stuck in a rut, I think. I ended up going the usual way after hardly even thinking about changing things. I guess you get in a zone and once on automatic pilot, you end up going where you always go.

It is a nice route to run, and it was a beautiful sunny morning for it. And a lot of people were out, I think for the Bow River Flow. I got up beside the C-Train bridge and found myself in the middle of several of those folding tent style pagoda thngs, under which were parked people and stuff from several bike shops. Off the path, there was a live band getting set up.

Shortly I was under and past the Louise bridge, and left that all behind. There wasn't a lot of traffic of any kind, but steady, like people have got past the urgency of getting out and enjoying summer and are back into a day to day flow.

Running through Lawrey Gardens was a pleasant jog, and once across the tracks, is where I like the in and out of forest and sunlight. I had been trying to stay consistent about pace, and was doing a very good job of staying within a second or two of 5:30/km.

At the south Edworthy parking lot, I had to wait for a very long train. It's probably the first one I've had to wait for this year. It probably wasn't that long a wait, but I could still feel things start to tighten a little while I waited.

Across the tracks, in the picnic area, there was an amplified but still nearly unintelligible voice, bawling about who knows what. I paid no attention, and fled across the foot bridge from it.

There is something about the backleg of this run, where I seem to get an energy boost, and my pace time drops. I found it was dropping to 5:15/km or there abouts, and it seemed impossible to slow it down.

After Crowchild I stopped trying to moderate myself, and just let my feet find the pace they wanted. But I was starting to feel it in the hip.

At the Louise Bridge again, I took a walk break, and then tried to get going again. I was running but the legs were just not up to swinging as fast as before, nor had my stride any length. Hips and hams and calves were hurting.

I hobbled on, with my pace now down to about 6:30. And I was in the middle of the crowd that was down for the Bow River Flow. Strangely, I thought they had the two lanes on the south side blocked for people to walk on. But there were barricades and pylons everywhere, and that yellow Caution tape. I suppose they had some kind of activities planned, but it effectively kept people on the path. I imagine the drivers crawling along in the two remaining lanes were none too happy to see all that deserted road space being unused.

I thought about getting out on the road, but there were too many barriers. I stayed on the path, and managed to dodge and weave through most of the crowd. It wasn't exactly packed.

Up the ramp and across the pedestrian overpass to the curling rink, then to The Stairs. I got up on The Path, and plodded up the 300 or so metres that it stretches along the bluff. I had nothing by this time. NO speed, and certainly stiff and sore. I think my pace might have dropped to around 8:00/km. Pretty sad.

Still I made it up and then ran along the bluff, to turn northward on 4th Street, and homeward. Not a great run, but as always, I'm glad I got out.

Distance: 16.41 Time: 1:35:09
Average speed: 5:47 min/km. (10.354 kph)
Rest distance: 1.80 km. Rest time: 10:02.
Total distance: 18.21 km. Total time: 1:45:11.

Shoes: New Balance 769.
Today's earworm: Farewell My Bluebell by Merle Travis.

Weather: Sunny and 20C.

Friday, August 21, 2009

Friday Nooner.

Didn't get out yesterday for a run so, since I am not working today, I figured I'd better get out there.

It's sunny and getting hot, but not really hot yet by late morning. I'd just finished a run to the grocery store, so decided to try and beat the noon rush. I didn't quite get out that early, but it was quieter than I expected on the river paths. I think a lot of downtowners take Fridays off in the summer.

The run wasn't too different than usual. I took the same way as always. Bright and sunny and warm. Lots of people out walking and running, and a few on bikes and blades.

The run felt great. I think getting back to maintaining my core is helping a lot. My knees don't trouble me at all even after just a couple of weeks. Lots of other achy spots in the hips are but memories too. Lesson learned!

Distance: 6.87 Time: 40:16
Average speed: 5:51 min/km. (10.24 kph)

Shoes: New Balance 769.
Today's earworm: Just L n K.

Weather: Sunny and 23C.

Wednesday, August 19, 2009

A Bit of a Break

Not really, but I didn't run for over a week, due to traveling and L n K. Had a nice holiday.

So I have been out a few times since I got back almost two weeks ago. Just the usual mid-week 7 km runs. It's been sort of warm for each one, and I've been feeling my knees. Some reading on the matter suggested that my hip abductors were weak, and putting unnecessary strain on my knees. And wouldn't ya know, after working at leg lifts and crunches and stuff, I noticed an almost immediate difference.

I have seriously let my core work lapse and I'm paying for it some. I am grateful that it's easy to get back on track, and I've been working at that. Just a little effort has made a big difference.

Anyway, my stats for August 11:
Distance: 7.25 Time: 40:29
Average speed: 5:34 min/km (10.68 kph).

And for August 13:
Distance: 7.11 Time: 39:22
Average speed: 5:32 min/km (10.68 kph).

And August 18:
Distance: 7.07 Time: 39:25
Average speed: 5:34 min/km (10.68 kph).