Last Sunday

Beautiful morning, started out sunny, but the cloud was rolling in. And it was windy too. I wound my way down to the river and ran west as usual. This time, at Crowchild, I ran straight through to Lawrey Gardens instead of crossing the river. The trees are still not filled out but it's such a nice winding path along the river.

Across the tracks after a short wait until a train finished passing, and I found the path below Spruce Cliff completely clear of ice. L n K Maybe it has been clear for awhile, but from across the river the week before it looked like there was still some. Nice to get back into that part of the paths.

I crossed at Edworthy, and headed for downtown. I felt a little stiffening up in the hips nearing the bridge to Prince's Island, but was good until I started running through downtown. Every time I had to stop and wait for a crossing light, I stiffened up considerably, and it was hard to get going again. I stopped the timer at the last crossing light, and walked the last three blocks.
L n K
I think the GPS missed a couple of kilometres...

Sundays's run
Distance: 15.59 Time: 1:38:22
Average speed: 6:18 min/km. (9.51 kph)
Rest distance: 0.98 km. Rest time: 10:00.
Total distance: 16.57 km. Total time: 1:48:22
Shoes: New Balance 769 (Yellow 2). 

Just Bad

That was not the night to run. I should have gone straight to bed or something. I had been too long out in the sun earlier in the day, and I think I got a touch of heat stroke. I dragged myself home and L n K attended to some things, before getting out to run, but I was very tired, a little headachey, not feeling at all well.

I ran up the hill on 8th Street, down to Sandy Beach, and then back along Elbow Drive. The last couple of kilometres were especially difficult, but I managed to get home before being nearly sick. I got out of my running clothes and simply lay on the bed for the rest of the night. Bleah.

L n K
Yesterday's run:

Distance: 7.08 Time: 43:07
Average speed: 6:05 min/km. (9.85 kph)
Shoes: New Balance 769 (Blue)

Rainy Sunday

It was pouring just before I got out the door, but by the time I was on the street, it had eased up to a spitty drizzle. A grey Sunday morning seems to keep people in, so the streets were quiet. It was easy to skip across the streets on the way to the river, and I joined the path at11th Street.

I ran to Crowchild and crossed to the north side. I don't know what the path is like below Spruce Cliff, but it still looks ice covered from across the river. The cliff so named has several natural springs that run all year, and in the winter the ice can build up significantly. L n K Perhaps next week I'll try running that path. The ice is only in a couple of places, but it's tricky to cross when it's melting and wet.

I rounded Angel's cafe as usual and headed back to downtown, again staying on Memorial until the foot bridge to Eau Claire, and from there I zigzagged through downtown and the beltline to home.
L n K
And now my Garmin has lost its mind... It appears to be hung up, so I will have to either charge it up or let it completely run down. Details to follow....

Another Exploratory Run

Except it wasn't really going over anything new. I used to run down to Sandy Beach when I was training for marathons. L n K  I would run toward the zoo from my old place, then follow the path along the Elbow River from where it flows into the Bow. Going that way and all the way down to Sandy Beach, was about 30 km.

Today I just ran up Cliff Street until it ends at 24th Avenue, then over a short block to 5th Street. I crossed to the river side of Elbow Drive and followed it along until the foot bridge at 32 Avenue, and crossed that to Rideau Road on the other side of the river. That dead ends after a couple of blocks, turning into a paved path along the river that goes past Stanley Park and then on to Riverdale, where I run the same route as before.

At the foot bridge to Sifton Avenue and 8th Street, I crossed north, then followed 8th Street until it ran into a bluff, then crossed a field to where it continued on, to the three way intersection at 30th Avenue. From there it was straight up the hill on 8th Street to home.

That hill seemed steep as I approached, but once I was climbing, it felt quite easy, much easier than The Path Under The Stairs. L n K Maybe it was because it was new. Wonder how I'll feel about it after climbing it a dozen times.

I had forgot to charge the battery on my Garmin, so I"m not sure how accurate these numbers are, but they do look good...

Today's run:
Distance: 7.91 Time: 41:42
Average speed: 5:16 min/km. (11.38 kph)
Shoes: New Balance 769 (Yellow 1)

Over The Hill

I thought it was time to try a new route, so I took 8th Street up and over the hill. It's a long climb, though not steep. L n K It 's not straight, but kinda weaves slightly. On the other side, it drops quick to a round-about. I crossed that, and kept heading south.

My thought was to cross the Elbow River at Elbow Drive and then run through Riverdale to Sandy Beach. I was rather surprised to see the distance mount, but I supposed a novel route makes things go by more quickly. When I reached Sifton Boulevard, I remembered another foot bridge across the Elbow River near a school, so I went west a block instead of east. and found it.

At the end of Riverdale Avenue, I took to the paved path toward Sandy Beach, but I noticed a runner in the trees close to the river. At the foot bridge, instead of crossing, I decided to follow a well worn path back along the river's edge. L n K It reminded me a lot of when I used to run through the trees at Fish Creek Park.

Back on Riverdale, I ran all the way to Elbow Drive, and followed it all the way to 5th Street. Man, I'm glad I can walk to work; traffic wasn't moving too fast in places. After turning off 5th, I slowed to a walk for the final few blocks home.

Today's run:
Distance: 7.01 Time: 42:24
Average speed: 6:02 min/km. (9.91 kph)
Shoes: New Balance 769 (Yellow 2)

A New Starting Point

This is the fifth run I have done since I last posted. Been busy with stuff, and sometimes too busy to run, or too tired. But it's the first run from my new home.
L n K
I headed straight north toward the river, to get back to my old route. I now get to run through downtown, but I sort of skirted it this morning on the way out, getting over to 11th Street and going past the old Science Centre. Once on the path it was pretty much the same as ever.

A lot of people were out this morning. It started only slightly chilly, but the running warmed me up quickly. I crossed to the north side of the river at Crowchild, ran down to Edworthy to loop around Angel's Cafe, then ran all the way back to the foot bridge to Prince's Island. From there I ran through downtown, crossing to the beltline at 5th Street, and then home.

It turned out that my distance is almost the same as from where I lived before.

So to catch up...
L n K
On April 8th:Distance: 10.30 Time: 1:01:08
Average speed: 5:56 min/km. (10.11 kph)
Shoes: New Balance 769 (Blue)

On April 10th:
Distance: 15.80 Time: 1:33:02
Average speed: 5:53 min/km. (10.19 kph)
Shoes: New Balance 769 (Yellow 2)

On April 12th:
Distance: 10.24 Time: 1:00:18
Average speed: 5:53 min/km. (10.19 kph)
Shoes: New Balance 769 (Blue)

On April 24th:
Distance: 16.38 Time: 1:40:56
Average speed: 6:09 min/km. (9.74 kph)
Shoes: New Balance 769 (Yellow 2)

And today:
Distance: 17.25 Time: 1:36:37
Average speed: 5:36 min/km. (10.717 kph)
Rest distance: 0.95 km. Rest time: 10:00.
Total distance: 18.20 km. Total time: 1:46:37
Shoes: New Balance 769 (Yellow 2).

No Mo' Sno'!.

I hope.... After the dump we got on Saturday, there's an 8 foot high ridge of snow along the end of the parking lot at Eau Claire. However, this morning's layer in the plaza in front of the Y is gone and the paving stones are mostly dry. It's melting fast.

I think finally not running on snow has improved my running. I'm faster and I don't hurt as much. I've also restarted my morning routines, building up some core and upper body strength. I stopped doing those about three years ago, no idea why. But it has helped a lot, especially with some knee pain that has been there the past few months.
L n K
Now I'm hoping I can get back on a schedule now, so I can be in some kind of shape for the BJR.

A little bit of interesting factiod: Today, it's been exactly seven years since I started running.

Today's run:
Distance: 7.33 Time: 42:26
Average speed: 5:47 min/km. (10.36 kph)
Shoes: New Balance 769 (Blue)

Snowy Slog

It's fresh and white and heavy and deep and bright. It's like running on sand, rolling out from underfoot. It's slow going, but a good workout. We have really been getting the snow the last few days, and fog too. The downtown is invisible from the bluff, with cloud almost sitting on the river.
L n K
I didn't get to a cleared path until the end of the bridge across to Prince's Island. The bridge was all right, but the path along the river on the north side was greasy. There was some packed snow footprints that the plow left behind, that felt a little more stable and I tried to keep to those.

I ran the 10K loop, and near 19th Street I met the two little Jeeps with snowplows that keep the path clear. Behind them the path was icy and slippery. I think slogging through the snow would have been better. The pavement was just warm enough to have melted the bottom layer, and that was now frozen into a greasy, slippery coating.

The foot bridge under Crowchild was uncleared but that was OK. On the other side, it was more of the same, only there had been some melting, so it wasn't quite so slippery. In fact the whole south side path was pretty good for traction.

I'm still slow. Sore and achy. I don't know where my energy has gone. I noticed my left toe tended to drag on the swing forward for another step, like I couldn't lift my leg. In fact my whole left side felt weak.

Anyway, a slow slog through snow, really quite a lovely day with all the new snow and frosty trees.

Today's run:
Distance: 10.20 Time: 1:08:27
Average speed: 6:42 min/km. (8.94 kph)
Shoes: New Balance 769 (Blue)

Indifference

Good morning for running, even thought it looks not so great. We got a good snowfall overnight, and it covered the ground and the paths completely, but not deeply. I changed, dressing lightly because it didn't seem all that cold when I was out earlier, except I had toque and gloves and an extra layer under my fleece. The first couple of kilometres were chilly.

By the time I started to warm up, I was also starting to hurt. My shins were aching. That lasted about half way through, when I crossed the river at Crowchild.
L n K
At Eau Claire was a small crowd, some in safety vests, standing by orange traffic cones. From there on down the promenade was a constant stream of runners with racing numbers pinned in various places. Near the C-Train bridge, I asked someone in a safety vest what was happening. "It's just a race," she said. OK.

At 14th Street, another volunteer was cheering wildly as the walking  contingent came down the ramp off the bridge. So must be a 10K run, 5K walk kind of thing. I continued on, passing runner after runner heading the other way. Beside a small sign announcing 3 km, was another volunteer, in a safety vest, completely absorbed in a book, oblivious to the parade of runners passing in both directions. So I guess it was the Apathetic Volunteers Race.

On the other side of the river, it was much quieter since the race course went farther west from Crowchild. I wasn't fast at all, but by then the soreness was easing in my shins. At 14th Street I could hear the one volunteer still whooping wildly.

Getting close to the foot bridge that would take me back over Memorial to The Path Under The Stairs, I suddenly felt a sharp little stone rattling around in the toe box of my left shoe. Amazing that I didn't feel it work its way down between my foot and the wall of the shoe. Mostly I was able to keep it bouncing around in front of my toes, but occasionally it would dive under my big toe. A couple of limping steps to shake it out of there again, and it would rattling around again. To stop to shake it out, was to risk losing balance and stepping in wet snow with a sock foot, or having my knees seize up from sudden lack of movement. I kept going, thinking I could stand it for the last kilometre.

And that was it. The big puddles were mostly gone, and the snow wasn't that bad. But slow. Just really slow.

Today's run:
Distance: 10.50 Time: 1:09:45
Average speed: 6:34 min/km. (9.03 kph)
Shoes: New Balance 769 (Blue)

A Lazy Friday

I love having Friday off. I get to nap and take my time with my morning coffee. And I can go run whenever. It had been a clear sunny day all day, a little breeze with a chill to remind you that winter was still close. I shoulda wore shorts.

The run was just before the commute started, so the cranky cyclists weren't yet out in volume. I still feel achy and sore after a couple of kilometres, still needing to build up from the inactive cold time. The path is much dryer now, gravelly in places from efforts to make the icy parts walkable in the winter. It's amazing how easy it is to get the damn stuff suddenly rattling around in a running shoe. On the 14th Street bridge, I had to stop to shake one out.

By the construction for the new foot bridge, water was pooling, and I caught up to a couple. We picked our way single file past the mini-lakes, and narrowly dodged a couple of waves kicked up by cars on Memorial from the gutter adjacent to the path.

The climb up The Path was uneventful, and the red clay path on the the bluff was nearly dry, though I switched to run along the street at the top of The Stairs. Good run, great day.
L n K
Today's run:
Distance: 7.41 Time: 44:30
Average speed: 6:00 min/km. (9.99 kph)
Shoes: New Balance 769 (Blue)

Getting Back on Track (Again)

When I left the house, there was a little bit of rain, just a sprinkle. At least it wasn't snow....That started coming down about two minutes later. Seriously, it wasn't a big dump, actually kind of a nice tickley sleet. And once I was hot and sweaty, I didn't even notice.

I am now determined to get out there regularly again, like I used to do, before the cold, dark days of Christmas. It's tough, because even a 7K run feels challenging, and there are aches I don't remember. I think I've let my core strength ebb as well, so the joints are working harder to keep me moving and upright. They let me know how hard they're working.

An added impetus: I have been expecting an email at work, and it finally arrived yesterday. There are efforts to organize a team for the Banff Jasper Relay again, and before I was able to give it much thought, I fired off a two word reply, "I'm in!" So I have not quite three months to get back into some semblance of shape.
L n K
Today's run:
Distance: 7.02 Time: 43:16
Average speed: 6:09 min/km. (9.73 kph)
Shoes: New Balance 769 (Blue)

Slow and Sore

Oh man, I am paying for all the slacking. Knees hurt, shins hurt, thighs hurt. Feeling old and slow. However, I'm certainly glad the cold appears to be over with for the moment. (Hopefully the weather gods won't be offended by that and throw us all back into the deep freeze....)

I intended to run the 10K loop to Crowchild but by the time I got to 10th Street, my shins were complaining mightily. When I got to 14th, I knew it was time to cut short and do the 7K loop. Even so, I was moving old and slow.

The nice weather the last couple of days is melting great gobs of snow, and of course the paths are covered with shallow pools of water, which in the morning are glassy patches of ice. Mostly there are gaps beside them, where there is clear pavement or grass. Sometimes you get to practice the curling rink run. A little bit of fun sliding, to take my mind off my aching legs.
L n K
Today's run:
Distance: 7.20 Time: 45:30
Average speed: 6:18 min/km. (9.49 kph)
Shoes: New Balance 769 (Blue)

Foggy Run

Actually a sunny day, quite nice. The fog is all inside. Bleah. Sunny, lots of runners, not too icy. Actually had a decent run, finally under 6 min/km again. I did the 10 km run to Crowchild.

L n K
Friday's run:
Distance: 10.93 Time: 1:05:21
Average speed: 5:58 min/km. (10.04 kph)
Shoes: New Balance 769 (Blue)

A Catch Up Post

I ran Friday night, later than usual, in the dark, and haven't posted yet. Just as I started out, I was thinking of it as the bunny run, because all along the street leading to the bluff, about a dozen bunnies, scampering up and down the street, and into the park.

Not too cold, not to many people out at all.
L n K
Friday's run:
Distance: 7.16 Time: 44:12
Average speed: 6:10 min/km. (9.72 kph)
Shoes: New Balance 769 (Blue)

To Wuss Out or Not To Wuss Out

Not well this morning. I woke up aching all over, with the beginnings of a tension headache. I had hoped coffee and a good breakfast would help. As I dressed for a run, I argued with myself about simply going back to bed.

I got out the door, though, and headed for the bluff. By the time I got there, my head was pounding. I stopped, considered, began to walk toward home, but after 50 metres the headache had subsided a little, so I turned and tried again, taking it slow.
L n K
By the time I got to the foot bridge over Memorial Drive, I was feeling queasy from the headache, and my knees and lower legs were hurting. Usually those aches don't last long when I run, but these persisted. By the time I got to 14th Street, I was better, but just determined to finish.

Another cold day today, but still many runners out. I arrived at 10th Street just as the light changed, so got a little rest. A group caught up to me just then too, all younger, taller and faster.  When the light changed I found myself crossing the street in a crowd of runners, feeling a little like that guy in Jurassic Park running across the grass while that herd of fleet footed dinosaurs ran past.

A dull ache from my eyebrows to the middle of my back pretty much kept my attention to a point on the pavement six feet in front of me for the rest of the run.

No Garmin this time. It doesn't seem to hold a charge for much more than a day, and I hadn't plugged it in last time. The distance I'm pretty sure of; I'll guess that my pace was pretty dismal.

Today's run:
Distance: 7.20 Time: 46:48
Average speed: 6:30 min/km. (9.23 kph)
Shoes: New Balance 769 (Blue)

My Cold, Cold Tummy

There seems to be a space between my running tights and my several top layers, where the cold seems in. I don't notice it while I'm out there, but once I'm home, the skin on my lower abdomen gets that itch that thawing skin has.

It's good and chilly out, but I think after all this time I finally have figured out how to dress for it, aside from the aforementioned tummy part. I have just the right layers that keep me warm enough, that don't frost up, and that don't get uncomfortably wet in the winter wind.
L n K
The cold kept most people in, but there were still a few of us out there.

Today's run:
Distance: 7.22 Time: 45:04
Average speed: 6:14 min/km. (9.61 kph)
Shoes: New Balance 769 (Blue)

Thermal Stresses

It's warm; it's cold; it's warm; then cold again... Talk about thermal stresses. I should have ran last night when it was almost 20 degrees warmer.

However, I'm a hardy soul, so I donned my cold weather gear and was out on the paths. The fresh snow had been cleared for most of the way. Some places had a little ice underneath, but it wasn't as slippery as it would have been had it been warmer.

There were several runners out too, including three groups of about six each. Even several walkers, and the usual cyclists. The wind was mostly OK, except every once in a while when I would reach a clear place away from trees. Only on the return leg, mind you, though I couldn't tell you if it was from the east or the north.
L n K
And possibly this run was another milestone. I created a spreadsheet several years ago, to record time and distance for each run, and I've kept it up ever since. I also transferred what I had written in a running log the I kept when I first started, so theoretically, I have a record of every run since April 5, 2004. And if that is so, tonight was my 950th run.

Today's run:
Distance: 7.22 Time: 43:59
Average speed: 6:05 min/km. (9.85 kph)
Shoes: New Balance 769 (Blue)

Late and Lovely

I ran a little later than usual tonight and it was quite nice. Not much traffic, clear paths, with lots of new snow on both sides, and low overcast to reflect the city light. It was almost bright. The paths were even wet in places so I wonder if they didn't salt them or what ever it is they put on roads these days.

I liked the late run. And as we are on the verge of another week of chinook weather, it was just about right for running.

One lesson learned: if there's a guy standing on the edge of the path, by the banked up snow, consider that he might be holding a nearly invisible retractable leash, attached to an nearly invisible little white dog in the snow on the opposite side of the path. Luckily for both doggie and me, the critter decided to run back to his master just as I was a few steps away. I doubt either of us would have enjoyed getting entangled.

Today's run:
Distance: 7.10 Time: 42:29
Average speed: 5:59 min/km. (10.03 kph)
Shoes: New Balance 769 (Blue)

Winter Again

Seems as though my main focus is weather related lately. I don't think that's unreasonable; it is an important consideration. So today, after a sunny shorts and tee shirt run a couple of days ago, I'm bundled up again. It's not wickedly cold, but cold enough. For once I found the right amount of layering.

After the previous few days melting, the paths are almost clear of  ice, with only a few slippery smooth patches. The path along the bluff is an exception, where the packed snow is now a bumpy but polished strip of ice. There is some bare grass along the edge of the path, but uneven and not continuous. I took to the street.

The run, uneventful. Really, much like all the other runs. The ice adds a little fun. I approach the few smooth patches and take to them like anyone who's spent some time curling. It's been a lot of years for me, but some things are like riding the proverbial bicycle. I slide across them, and if they are long enough, I'll do that step-slide you see in curling rinks across the country. It works very well, and it's kinda fun.

I'm slow these days. Having not been out as much as I should be over the last couple of months, I'm slower. I'm slower when it's cold. I'm slower when I have to navigate snow and ice. However, I tell myself I am burning off all those excess calories that appear to be settling just a little north of my belt line. I'm out there to run, not to race, enjoying the journey and all that.

Today's run:
Distance: 10.63 Time: 1:04:09
Average speed: 6:02 min/km. (9.94 kph)
Shoes: New Balance 769 (Blue)

Might as Well Be Spring

I know, we'll be back to the regularly scheduled February in a couple of days. For now enjoy they nice May weather. I suppose we'll pay for this later?

It was a lovely sloppy run today, perfect for shorts and a tee. Sunny and warm, about 9C, but windy as heck. It was a little cool feeling right when I first turned to the west, but I quickly warmed up. After that it was skipping over puddles, and jockeying for who would go first past the big ones. Often there's just a narrow strip of wet pavement between calf-deep snow and a pond. With the number of runners out, at times there could be a lineup to pick along between.

I love it. Now by Sunday, it'll be back to nasty cold and I'll be layered up again. Time to pack away the summer clothes already!

Today's run:
Distance: 6.95 Time: 42:29
Average speed: 6:06 min/km. (9.82 kph)
Shoes: New Balance 769 (Blue)

Spring-Like Evening

It was warm, no wind, not wet and sloppy either. We were just coming out of that nasty cold weather, in fact that morning it was viciously cold with a cutting wind. Also kind of nice was the sun was still up when I started the run, and lots of light left when I ended. I can feel my mood changing too.

The paths were clear, not much wet with just a few small puddles to dodge.

Distance: 7.13 Time: 43:20
Average speed: 6:04 min/km. (9.87 kph)
Shoes: New Balance 769 (Blue)

Eight Hundred

Well, it's been awhile, hasn't it? While I haven't been here posting, I did get a couple of runs in, over the past couple of weeks. The last two Sundays, I managed to run a measly 7 km each time, one of those in some nasty cold weather.

And both times, my Garmin was dead as heck. I think I simply forgot to plug it in to charge up, though I wondered if perhaps after six years the battery had finally stopped being able to hold a charge. So I recorded those two runs as being 7.3 km run at a pace of 6:00/km.

Tonight, despite only a technical tee and a wind breaker, I was definitely over dressed. I should have chosen shorts.

I didn't get out until later than usual. It was nice not to have cyclists playing chicken with you, but there were still enough of them out there. Lots of running groups out there too, so that made them more surly than usual.

Oh right! The eight hundred! This is my eight hundredth post to this blog. A milestone of sorts, but not sure of what...

Tonights run:
Distance: 7.29 Time: 43:56
Average speed: 6:01 min/km. (9.97 kph)
Shoes: New Balance 769 (Yellow 1)

A Cold Dark Run

Just the usual for Calgary for January. At least there is no wind to speak of. The paths are covered in packed snow, and in some places it's a little bumpy and uncomfortable to run on. But not slippery at all, unless you use a really aggressive stride. Me, I'm pretty easy going and slow-ish.

The cold always bites a little during the first ten minutes or so. Once I build up a little heat, it comes up to my face, so I don't even notice the cold.

Given that I've only been running once a week or less for the last month, I'm keeping the distance down to about 7 km a run to get back into the groove. That could be laziness too, or resenting the time it takes to be out there.

Today's run:
Distance: 7.16 Time: 41:32
Average speed: 5:48 min/km. (10.34 kph)
Shoes: New Balance 769 (Yellow 1)

New Year's Blizzard

My first run of the new year, and it's blowing pretty nasty out. There were reports on the radio of major stretches of highway being closed. But I figured I better get out there.

Seems like the only day of the week I run is Sundays; I need to get back into my schedule of at least three times a week. I don't know why it's so hard, but I readily lay the blame on the cold and the darkness.

Anyway, it's blowing hard from the west, but I had that at my back heading down to the Centre Street bridge. The paths and the top of the bluff are layered in semi-packed snow, and it's slow going. In contrast, the bridge was scoured clean by the snow. I could feel it too, a whippy cross wind slowed only a little by the bridge railing.

Coming off the bridge, I was fully exposed, now wishing I'd worn a scarf, but a hundred paces on I had some shelter from the trees growing along the edge of the river. A little better. Past Eau Claire it was much more sheltered, and I started to warm up a little, and that was all I needed. After that, even though I was in and out of the wind, it never really bothered me too much.

I crossed at the 14th Street bridge, reasoning that I wasn't up to much more since I've been slacking for the past month. On the other side, with the wind at my back, it was much more civilized. I passed the two little jeeps with plows on them, that keep the path clear from Edworthy to the zoo, they were backing down the path, maybe to take a wider bite from the ridge along the path's edge.

The trudge up The Path Under The Stairs went well. By then I was head down, all business, just get 'er done. The path at the top of the bluff was mostly polished now by the blowing snow. There were a couple of low spots where it was accumulating, just for variety.

I don't set any speed records in these conditions, but I think I did not too bad.

Today's run:
Distance: 7.62 Time: 47:02
Average speed: 6:10 min/km. (9.72 kph)
Shoes: New Balance 769 (Blue)