Little Bit Earlier

I knocked off work a little early tonight, so I was home earlier, and got out to run all the way in daylight.

We had some new snow this morning, and I had to clear that off the walk before running. Temperatures were about to drop below freezing, so I wanted them as clear as possible. But it was quick, and by the time I finished the GPS had found its satellites.

It was a little slushy on the street, a little mushy/slippery on the bluff, with new snow on polished ice. They'd brushed The Path, thank goodness, cuz that would be a nasty slippery slope by tomorrow evening.

I felt stiff and heavy tonight. A little achy in the calves, that never really went away. No fluidity, just all clunky tonight.

On the path along the river, there is some slippery patches, nothing that slowed me down. I've always been pretty sure-footed on ice and never worried about it. The 14th Street bridge was just wet, and the run back to The Stairs was nice.
L n K
On The Stairs, I managed to run the whole thing, barely. And at the top I still managed to keep running, but no breath and no legs. But for all my whining, not a bad run.

Distance: 6.79 Time: 39:52
Average speed: 5:52 min/km (10.22 kph).

Shoes: Asics GT-2130.
Today's earworm: Koto, The Polyjesters.

Weather: Partly cloudy and -5C

Pushing It, Weather-wise

I dressed for warm weather, and then wondered what the heck I was thinking for the first fifteen minutes of the run. It wasn't bad on the bluff, and then down Nony's Awful Little Hill and the Centre Street Bridge. But once I got to the promenade and started running into what little wind there was, It was a bit chilly on the legs.

Still, after that, the shorts and tee idea seemed more reasonable, so that once I passed Eau Claire, it felt quite reasonable. Still for the entire run, I saw only one other person in shorts.

It had been sunny and clear earlier when I was out for my usual morning wander to the coffee shop, but some high cloud had moved in by the time I got out for running. I suppose it's not that big a difference in February, the sun is still pretty low in the sky.

There was lots and lots of traffic today. So many runners out, I suppose the house bound and others just wanting to get out in the good weather. Also, I imagine the more serious of them are beginning training for this year's races, which begin to happen in the next few weeks.

Meanwhile, I'm still running on some kind of high octane I-don't-know-what, running way faster than what I thought was my normal pace. This morning it started right away, and I just got faster as I neared the turn around point. On the way back, I pretty much peaked, with at least two intervals under 5 min/km - way fast for me.

And I still feel better than ever out there. No real aches and pains to speak of. Not feeling overworked in either the legs or the lungs. And The Stairs seem to be getting easier. Something seems to be working.
L n K
Distance: 16.32 Time: 1:24:32
Average speed: 5:10 min/km. (11.58 kph)
Rest distance: .8341 km. Rest time: 9:00.
Total distance: 17.15 km. Total time: 1:33:32.

Shoes: Asics GT-2130.
Today's earworm: The theme from the 70's TV show Dallas.

Weather: Mainly sunny and -1C, climbing to 6C.

Quick Evening Run

Spring is very early, which means winter is actually lurking around the corner ready to pounce on us before the end of this month. Perfect weather to run in shorts and tee shirt again.

I was late getting home, the new commute is messing up my schedule, so not so much daylight, but still there was some. I was out pretty quick.

The run was great. I still feel good after Sunday's speedy distance run. And I still have the speed, which is kinda cool. Pretty much burning up the paths. And focused enough that I really wasn't aware of anything.

The stairs didn't slow me down but the traffic on it did. There are so many people using them for their fitness regime that it slows everyone down. But I ran as much as I could of them, and at the top, hit the street running.

A good one.

Distance: 6.82 Time: 36:02
Average speed: 5:16 min/km (11.36 kph).
L n K
Shoes: Asics GT-2130.
Today's earworm: None again.

Weather: Cloudy and 6C

Fast!

Really fast, for me. I seem to have all the energy this morning. I'm pretty sure I've had the legs to keep me going at a pretty fast pace, but never the lungs. Today, it wasn't even difficult.

Maybe it's not getting out Thursdays, and having that five day recovery from the Tuesday night run. Anyway, it felt awfully good out there this morning.

Not as warm as I was hoping but not too bad. There didn't seem to be any wind, until I got to the bottom of the Centre Street bridge and onto the promenade. Heading west, I was definitely facing a headwind, light as it was.

After about 15 minutes of running, it ceased to be a problem as I warmed up. It still felt chilly, and there were a surprising number of people out for how cold it felt. Maybe those fair weather runners are getting a little cabin fever.

Crossed the river under Crowchild, and continued west, where it felt like I was getting faster and faster. I had someone drafting me for one interval and that pushed me harder. Still, the breathing was even, and that's the sign that I'm not pushing too hard.

Then around Angel's and back toward downtown. I run timed intervals, nine minutes of running with a one minute walk break. I've managed 1.8 km in the nine minutes (5:00/km) several times, but never have I done 1.9 km (4:45/km). That was a surprise, as usually I'm more around 5:45/km.

Coming up toward the ramp up to the bridge over Memorial, I was trying to throttle back, knowing The Stairs would take all the breath I had, but it was impossible. I was totally winded at the top of The Stairs, so had to walk for a few metres.

Distance: 16.29 Time: 1:25:09
Average speed: 5:13 min/km. (11.48 kph)
Rest distance: .8073 km. Rest time: 9:00.
Total distance: 17.10 km. Total time: 1:340:09.

Shoes: Asics GT-2130.
Today's earworm: Nothing today, just too darn involved in the running.

Weather: Sunny and -10C, climbing to -4C.

Cold, Then Warm, Then Cold, Then Warm Again

Temperatures are going up and down quite a bit the last few weeks. We have a wind today, but otherwise a nice day. Clear skies, and even the sun is up when I get out for a run.

In fact, it didn't set until I got to 14th Street. Nothing special about today's run, just not in the dark anymore, and windy. And I only did the 14th Street loop.

I thought about taking The Path rather than The Stairs, but I was up to the challenge. Ran the whole thing, although I was still too winded to run right off the top. Besides, the path along the ridge is pretty icy.

Distance: 6.78 Time: 38:39
Average speed: 5:42 min/km (10.53 kph).
L n K
Shoes: Asics GT-2130.
Today's earworm: None - same again.

Weather: Sunny and 1C

Damn Cold Run

Not so cold, but that wind was nasty. I layered up pretty well, and got the scarf out as well. I didn't feel it too much, until I got across the Centre Street bridge and started down the promenade. That was directly into the wind.

For the first fifteen minutes of that stretch, I felt the cold on the face, and had to keep adjusting the scarf to keep my face covered. By the time I got near The Pumphouse I was feeling pretty warm.

And then I crossed the river at Crowchild. Terribly exposed to the wind under that bridge, and the stretch of trail along the river up to the Kensington intersection. Even after that, there was really nothing to slow down the wind.

The wind was pretty insistent at the long straight stretch past Point MacKay, and even snow was drifting down the path.

I charged around Angel's Cafe and finally got some relief, with the wind behind me. After that I settled in, pretty much in a zone. Haven't had that for a long time. For the rest of the run, at least until the stairs, I was just running, nothing in my head except the earworm, just cruising along. The Stairs were very soon in front of me, and I had felt little passage of time.

I tackled The Stairs fairly well, managing to run the whole 167 steps. Of course, at the top, I could only walk for fifty metres or so until my breathing wasn't quite to ragged. And then running along the bluff, and enjoying that beautiful horizon, with the mountians all white again.

Distance: 16.14 Time: 1:31:08
Average speed: 5:38 min/km. (10.63 kph)
Rest distance: .9237 km. Rest time: 10:00.
Total distance: 17.06 km. Total time: 1:40:25.

Shoes: Asics GT-2130.
Today's earworm: I Want to Come Over, lnk Melissa Etheridge.

Weather: Sunny and -17C, climbing to -12C, with wind chills dragging it down another 6 or 7C.

Still In Shorts

I'm loving this weather for running, though it feels kinda weird to be so warm in January. I think I would rather it stay January-ish in January.

The side streets are getting better, with the ruts down to bare pavement, and the sidewalks aren't too bad, since the snow has receded enough to let the melt water drain away a little instead of pooling and freezing on the walk. The path on the bluff is still well covered, and it stayed packed today, not softening like the last couple of days.

I ran along that to the top of The Path and headed down. It's nice that any melting is draining away from that path. It can be awfully treacherous on that slope. This time I headed straight across to Prince's Island and the promenade. Nothing too exciting going on, but there's still lots of light in the late afternoon now.

I took it easy tonight, climbing up the approach to the 14th Street bridge and crossing. On the other side, pretty non-descript as well. Still, it was a wonderful feeling to be out and moving.

At The Stairs, I managed pretty well. I kept a running pace all the way up. And at the top, I managed to keep running, though with the heavy breathing, I wasn't going really slow. Still, I stopped for a moment.

The sunset was arrestingly spectacular. I haven't seen such colour in a sunset for ages, and it was beautiful. And a lot of people seemed to agree. At least half a dozen were just standing on the bluff, facing west. One of them was busy with a big camera. Of those that I made eye contact with, we traded smiles. Just lovely.

Distance: 6.57 Time: 38:59
Average speed: 5:55 min/km (10.11 kph).

Shoes: Asics GT-2130.
Today's earworm: None - still preoccupied.

Weather: Partly cloudy and 4C
l n k

Vitamin D Run.

Well, not quite, maybe. The sun is so low, I wonder how much UV-B rays are getting through all that atmosphere. But the promise of double digit temperatures got me out in shorts and tee.

I did expect to be a little chilled for the first few minutes, though, and I wasn't disappointed. The weather web site said calm winds, but that's measured at the airport. I was feeling a brisk breeze from the west.

Along the bluff, the snow was still hard packed and solid, not too slippery. I got to the top of the paths and onto dry pavement, taking the Awful Little Hill down to Centre Street bridge.

The breeze was chilly out over the river, and even when I got down on the promenade. But I was warming up fast, so it wasn't too uncomfortable for long. The fun moment was when a big rambunctous Birnese Mountain dog decided he'd rather run with me that his master. Gorgeous pups, those.

At the C-Train bridge, I crossed to the north side of the river. There was a fair bit of traffic on the trails, probably groups from both the Eau Claire and Kensington Running Rooms. The wind wasn't bad, until about 19th Street, when the trees, bare as they are and affording very little wind resistance, thinned to nothing. But still not bad.

Just past Crowchild, it got busy again. Someone going the other way, taking a walk break, while crowds of other runners chugged in the same direction. It took a few minutes to register, but I coulda swore that was Wave Maker. If I wouldn't have been so foggy, I would have said hi.

Now, where did all this energy come from? My intervals were seriously faster than usual, and everything felt so good. Breathing good, hips and hams feeling good. None of the usual aches that begin when I stretch my stride. I love that kind of running.

I looped around Angel's Cafe and headed back, still moving very well, and a few minutes earlier in the run than usual. With the wind behind me now, I was warming up an awful lot, too.

I planned to cross the river at Crowchild, but completely missed it, so crossed at 14th Street. Pushed hard down to the promenade and to where I cross Prince's Island to The Stairs.

And I even ran The Stairs. Not really fast, but all the way up. Running much slower at the top along the bluff, of course, but I wasn't slowing to a walk. The rest of the run was getting slippery, with the temperatures rising.

Great fun run.

Other news: I signed up for the Police Half last night. Usually I don't think of it until it's sold out and that usually happens pretty quickly. It's about time to get back into some races.

Distance: 16.62 Time: 1:30:25
Average speed: 5:26 min/km. (11.03 kph)
Rest distance: .9701 km. Rest time: 10:00.
Total distance: 17.59 km. Total time: 1:40:25.

Shoes: Asics GT-2130.
Today's earworm: Jingle Bells, of all things.

Weather: Sunny and 3C, climbing to 6C.
lnk

A Little Treacherous

It's been melting all day, but was beginning to freeze when I got out. Not the side streets - they're ankle deep in soft mush. But any cleared pavement with melting snow on the ecges, is slippery with the temperature dropping like it was.

Here I am again, finishing this two days after I started it. So it goes.

The Path Under The Stairs was especially bad, not because it was icier than anywhere else, but because it slopes so steeply. A couple of long stretches, thirtly metres or so, were covered with a thin coat of wet ice, so I was picking my way along the edges. A coupke of runners going up hill were doing the same.

After that, it wasn't all that bad. Typical spring running in this town, or chinook running. The flats aren't much of an issue, if you stay aware of the ice, but on slopes you had to watch. I was especially wary of the steep approachs to the 14th Street bridge, but they were actually clear.

The promenade is also completely dry, so no problem there, either. At the Jaipur bridge the slipperiness that was there on the walk home was actually drying up a little, possibly the transition to below freezing was actually drying things up a little.

The Stairs started well, but by the upper landing, I was down to plodding. The city has been replacing the risers, changing from wood to metal, and the newest set has a decided bounciness to it. All new steps, too, but with so much traffic, those will be worn out within six months

The trail along the bluff that used to be hard packed snow, is softening, and slippery, but not excessively so. A short run up slushy 4th Street and I'm done.

Distance: 6.46 Time: 37:30
Average speed: 5:48 min/km (10.43 kph).

Shoes: Asics GT-2130.
Today's earworm: None - kinda preoccupied.

Weather: Clear and -1C

Slacker, I Am

Not about running, though I have still been unable to get back to a full schedule. I'm talking about the writing. I got home last night after work, and went right out again. There's already some light left at that time of day, so perhaps spring is more than a distant fantasy.

The streets are a mess, and there's no way to run in that stuff. It's like loose wet sand, and it slow me down like crazy. Once I got on The Path Under The Stairs, it was much better. Mostly clear pavement for the rest of it.

I took the ramp to the Memorial Drive trail, and plodded along in only semi-darkness. I felt good about running, and also thought I had some good speed. Over the 14th Street bridge, and back towards downtown.

Not much happening out on the trails, though there were lots of runners for that time of day. Lots more cyclists. At Eau Claire, I decided to keep going and take the Centre Street bridge. It wasn't too bad, but there was some loose snow on it that slowed me down a little. Nony's Awful Little Hill was a quick climb, even with the odd ice patch on the steepest part.

Of course, once on the bluff, I was in the softening snow pack again. Then across Cresent Road and northward to the finish.

Distance: 7.56 Time: 43:30
Average speed: 5:45 min/km (10.43 kph).

Shoes: Asics GT-2130.
Today's earworm: Come Fly With Me, Frank Sinatra.

Weather: Clear and -1C.

Spring?

The weather gods are toying with us again, I think. It is a beautiful day, sunny and very warm. And a lot of runners were out this morning, taking it in.

My start was slow. I slogged through snow churned up by traffic and well mixed with whatever it is they spread on the streets. At just below zero, the stuff is like dry sand, and it's almost impossible to run in. Even sidewalks this side of the bluff were a little bit like that.

Once across the street and actually on the hard packed snow on the edge of the bluff it was much better. For fun I went toward Centre Street again, and took the bridge across. I'd deliberately under-dressed for what I thought I should be wearing, so the first fifteen minutes were a little cold.

I took the promenade past Eau Claire and followed it to the C-Train bridge where I crossed to the north side of the river. And right in front of me was Peter Mark. From 10th Street, we chugged along yakking about stuff and generally catching up. But after thirty minutes, he waved me on. His pace was a little slower than my usual, and I had energy to burn this morning.

So near the Extreme Bean I went back to my usual pace, and left him to his. The paths were wonderfully clear, and there is even bit of hard packed snow on the sides, over the grass. I used that a lot as a break from the frozen pavement, though in places it was a little like the sand again.

I rounded Angel's Cafe and started back downtown, meeting Peter Mark again a hundred or so metres back. After that, it seemed my pace was quite fast. The couple of times I checked, it was under 5:10 min/km, a pace I'm usually not able to sustain.

At Crowchild, I crossed to the south side of the river. The breeze was even up enough to get some tunes out of those home made wind chimes that have beeen in the trees by The Pumphouse for the past few years.

After that, hard running all the way to Jaipur bridge, across Prince's Island and to The Stairs. I tackled them with some energy, but half way up, I was done. I managed to finish the climb, but without the bounce that I had at the bottom. I managed to go right back to running at the top, but very very slow.

After that, a short trip up 4th and I was done.


Distance: 16.39 Time: 1:31:31
Average speed: 5:34 min/km. (10.75 kph)
Rest distance: 1.03 km. Rest time: 10:00.
Total distance: 17.42 km. Total time: 1:41:31.

Shoes: Asics GT-2130.
Today's earworm: I'll See You In My Dreams,; Chet Atkins and Merle Travis.

Weather: Sunny and 2C, climbing to 5C.

A Stunning Morning

It's just gorgeous out there.Clear and cloudless again, and warmer than yesterday. There's a dark grey mass brooding behind the mountains in the west, but that's a hundred kilometres away.

I made sure not to over dress this time, just a light cotton tee between the technical and the windbreaker. And a running cap. The first ten minutes were very cold. My ears were freezing and I was a little chilled.

The second ten minutes were much better, and after that, it was perfect. I was running into a headwind, just a light breeze, but I could feel it. But it was great.

There's lots of ice on the river, and there are channels where the fastest water cuts through it. Very shallow and very noisy, as it's a very fast current. Places are like rapids, where water tumbles over rocks and ice.

At Angel's cafe I just turned and retraced my steps. I thought briefly about crossing to Edworthy and taking the trail below Spruce Cliff, but I'd beat myself up enough last week back there.

At Crowchild, I crossed the river to the south side, and continued on toward the promenade. I continued on to the promenade, and at Jaipur bridge, decided to continue on to Centre Street. It adds about four hundred metres to the run, and Nony's Awful Little Hill is a way easier climb than The Path Under the Stairs.

Still a beautiful run, and a great morning.

Distance: 15.72 Time: 1:32:09
Average speed: 5:51 min/km. (10.24 kph)
Rest distance: 1.04 km. Rest time: 10:00.
Total distance: 16.77 km. Total time: 1:42:09.

Shoes: Asics GT-2130.
Today's earworm: Borsalino by Tommy Emmanuel.

Weather: Sunny and -11C.

First Run of the Year

It must have just started snowing, when I got out. Coming down rather heavy for Calgary, but still, it was that fine stuff, very small flakes. Almost sleety but without the wind.

The thing about hosting a New Years Eve event, is you don't have to worry about driving home. Bed's just down the hall. And well, those two wine bottles, ya know, no point leaving anything in them.

So this morning was a little shaky. Got up, got coffee, had a nap. By mid afternoon, I needed to do something, so out I go. Lovely how the headache flared as I was getting into my running gear. I really wondered if I was going to get much of a run in at all.

But by the time I was down beside the river I felt quite good. It certainly wasn't my fastest run. It's been years since I have done a run at a pace over six minutes. But I needed to run, and I done it.

Distance: 6.57 Time: 41:06
Average speed: 6:15 min/km (9.59 kph).

Shoes: Asics GT-2130.
Today's earworm: Nothing stuck again.

Weather: Light snow and -9C.

Back to Routine

Hopefully I can find some discipline now. I've been slacking and it's beginning to show. I'm beginning to avoid mirrors.

It was a little cold and I wasn't sure where the wind was coming from or how much. It turned out not too bad, a light breeze from the west.

*********************

So I started writing this right after the run, but of course thing come up, yada, yada, and two days later I'm finally getting back to it. No idea what I was going to write.

Oh, well, I'll post the stats and call it a night.

Distance: 6.72 Time: 40:01
Average speed: 5:57 min/km (10.08 kph).

Shoes: Asics GT-2130.
Today's earworm: Nothing stuck.

Weather: dark and cold.

Tough Run

I haven't done a long one for awhile. Surprisingly, I did pretty well, making decent time in slogging through some deep snow.

When I got out of the door and down toward the bluff, the snow was coming down so thick the downtown was completely obscured. Not quite white out, but visibility was very low. Quite beautiful, actually.

The path along the edge of the bluff was pretty much unpacked snow, more than ankle deep. The Path Under The Stairs felt treacherous with the snow on it, although I don't think it was really all that bad.

I took the ramp down to the trail along Memorial Drive, where it looked like it had been plowed fairly recently. Mostly a little packed snow here and there, and the stuff coming down was slowly piling up.

At places where the trail gets near the river, the movement of water was loud. It's very low, so the rocks on the river bed are almost uncovered in places.

By Crowchild, the snow had let up some. It was still coming down, though, still building up slowly. The bridge across the river at Edworthy was covered with a thick layer of snow that rolled out from under foot.

Crossing the tracks, it was a narrow trail, partly packed. Stepping off on either side was unpacked snow, almost knee deep in places. I tried to stay on the packed stuff, but it was very uneven, and I would slip into the deeper stuff often. A good workout for the ankles. Probably the hips and glutes, too, cuz I sure feel them.

I pushed hard through the unplowed stuff, and once at Crowchild it was clear again. From there, nothing much different. Just kept plugging until turning onto Prince's Island, where the paths hadn't been cleared for a couple of days.

At the stairs, I did OK until the last big landing. After that I didn't have anything left to do much more than to slog up the last four flights of stairs. A slow run through more deep snow on the bluff trail, then heading northward toward home.

Distance: 16.22 Time: 1:37:01
Average speed: 5:58 min/km. (10.72 kph)
Rest distance: .9198 km. Rest time: 10:00.
Total distance: 17.14 km. Total time: 1:43:42.

Shoes: Asics GT-2130.
Today's earworm: Nothing really stuck.

Weather: Light snow and -7C.

Boxing Day Calorie Burn

An attempt to deal with the calorie surplus. It's warmer today, though still quite cold. But not much wind, and I had to get out. I think I been out three times in as many weeks. Meanwhile the Christmas goodies are too accessible to this weak-willed guy.

Stepping out, I felt the chill. Wondering if I was going to be warm enough, even though I knew I would be. The Path had a few clear patches, though mostly there was a thin layer of packed snow. Not real slippery, but still, it slowed me down.

I took the trail along Memorial Drive. Past the sort-of-island opposite Prince's Island, where the trees thin, the river was steaming east, looking very turbulent because it was probably no more than knee deep at the most. The river bed is rocky, so low water is very turbulent and noisy.

After 14th Street, it seemed more settled. Not many out in the late morning, although the sun was blazing in clear blue. A light breeze from the west kept me from warming up too fast.

After crossing at Crowchild, I found myself surrounded by frosty trees. Steam from the river is carried by the wind into the bush along the south bank, and the trees are covered with a thin white layer.

After that, just sun and snow, and me huffing along. A few people out on Prince's Island, but perhaps still a little too cold in the day for most. Or maybe everyone is still digesting and sleeping off the day before.

A hard push up The Stairs, and a short stretch of walking at the top to catch my breath a little, the rest of the run was done.

Distance: 9.77 Time: 55:31
Average speed: 5:41 min/km (10.56 kph).

Shoes: Asics GT-2130.
Today's earworm: Why Can't He Be You, Patsy Cline.

Weather: Sunny and -17C.

What's My Motivation?

Not much motivation to get out there when it's cold. Even tonight, I can't find the gumption. Not feeling well, anyway.

But a couple of days ago, I managed to get my backside out the door and into the dark. It was actually a little late, but I found there were a few others out running.

It was a good run, and I felt good as I always do when I haven't been out for a while.

With the cold continuing, the calorie surplus might become a concern, but so far, my clothes still fit.

Distance: 6.74 Time: 39:53
Average speed: 5:55 min/km (10.14 kph).

Shoes: Asics GT-2130.
Today's earworm: Amazingly, nothing.

Weather: Dark and cold?

Snowy, Snowy

Holy cow, I think I started this way back but got sidetracked. I plead crazy busy with holiday stuff. Kind of a thin excuse, but it's all I got.

Anyway, I remember it was snowing a lot last Sunday. I had a fantastic run, feeling great all day after. Which was a huge contrast from the week before, when I ended up sleeping most of the day after.

And I had to wait for a train to pass at Edworthy. I thought about taking the trail that doesn't cross the tracks, but it's just a trail through the grass, and I think at one point it disappears where the river bank was eroded from the flooding a few years ago. Not the best place to run beside a moving train.

So I paced and stretched and grumbled until it finally finished passing.

It was a great run. I haven't been able to run since, though, but tomorrow is another distance run. Bloody cold, so it ought to be interesting.

Distance: 16.56 Time: 1:33:42
Average speed: 5:39 min/km. (10.72 kph)
Rest distance: .9681 km. Rest time: 10:00.
Total distance: 17.53 km. Total time: 1:43:42.

Shoes: Asics GT-2130.
Today's earworm: Borsalino by Tommy Emmanuel.

Weather: Nice, snowy, around 0C.

Insomniac

So I'm sitting in my reading chair at 4 am, and I hear this chirp every once in awhile. It turns out that after my Thursday run I plugged my GPS in after the run, intending to download and write up later, but then I forgot to do any of that. So, sitting on my desk, it occasionally chrips a message that it can't find any GPS satellites.

So I realized I haven't written this yet. Geez, but I'm getting to be a slacker on this. And now I can't even remember much of the run, other than it was sort of cold, but not really, and it was dark.

I came home, and then scrambled to get presentable to meet with friends. It was a good run, I think.


Distance: 6.69 Time: 39:24
Average speed: 5:53 min/km (10.19 kph).

Shoes: Asics GT-2130.
Today's earworm: The Man With the Green Thumb by Tommy Emmanuel again.

Weather: Dark and cold?

Grumpy Runner

People gotta learn to share the trails. Sheesh.

Good run tonight. No sign of the two horse and carriage combos that were picking people up in front of the Y when I came home. They picked up a few people and then trotted over the Jaipur bridge before turning toward The River Cafe. All kinds of gimics come out for Christmas parties.

I was across the island and heading down the promenade. Cold, windy and not too many out tonight. Also clear, though the forecast has been threatening snow. A lovely sight low in the southwest sky was the grouping of Venus and Jupiter, with the moon a little further south. Last night they would have been quite close together.

I took to the 14th Street bridge and then followed back along Memorial Drive. Nobody out hardly. But there was the usual crowd running up and down The Stairs.

Nice outing.

Distance: 6.72 Time: 39:26
Average speed: 5:51 min/km (10.22 kph).

Shoes: Asics GT-2130.
Today's earworm: The Man With the Green Thumb by Tommy Emmanuel

Weather: Mainly clear and -5C.

November is Just About Over

The last long run of November, and not the best run, but pretty good just the same. For fun, I added a little distance, starting out by running over the Centre Street bridge. I think that adds about 400 metres to the usual route over the foot bridge to Prince's Island.

Hokey smokes, what a chilly start! For the first twenty minutes, I wasn't freezing, exactly. And yet I still felt over dressed. Turned out the extra t-shirt was just a little much toward the end.

This run was pretty typical, as far as timing and pace. And yet it felt tougher than usual. I ran three intervals with a minute in the middle at a really hard pace. It makes a huge difference in distance covered, and overall average pace.

I did this easily, yet, it felt hard. I had to push pretty hard to keep it up. Interesting. I got to The Stairs, and it was a slog, me pushing against my knees to rise up each step. At the top, it was a gasping stagger for a hundred metres or so, but I did finish strong.

And as ever, at the end, it felt pretty good.

Distance: 16.43 Time: 1:31:49
Average speed: 5:35 min/km. (10.72 kph)
Rest distance: 1.03 km. Rest time: 10:00.
Total distance: 17.46 km. Total time: 1:41:49.

Shoes: Asics GT-2130.
Today's earworm: Imagine by John Lennon.

Weather: Sunny and -4C at the start, 2C at the end.

Dark, But Not That Dark

Thanks to a little bit of cloud reflecting the city lights, it wasn't too dark out. I ran the Crowchild loop after wavering between that and the shorter 14th Street loop. That twenty minutes or so to get to 14th Street is usually enough to get warmed up and ready for the longer run.

But what a quiet evening. There were a few on the promenade, but after passing the 10th Street bridge, it seemed like no one was out. After crossing to the north side of the river and coming back along Memorial Drive, it stayed quiet.

Nice run though, finishing with a sort-of sprint up the stairs, and actually running right from the top step without slowing down to walk it out a little.

Distance: 9.73 Time: 57:38
Average speed: 5:55 min/km (10.17 kph).

Shoes: Asics GT-2130.

Weather: Cloudy and 0C.

I'm Good...

It's been an awesome feeling day. I felt productive at work, even though I was there a little late, and really didn't seem to get that much done. But just a good day.

I got home in the dark, of course. Changed into my running gear and back out on the street in minutes. Really dark.

It might be from the massage I got on Saturday, but the run was great. Not particularly fast, by the look of the GPS, but it felt it. That happens a lot. I would have thought the Sunday run would have used up whatever loosening the massage gave me, but there must have been some left over.

Or maybe its just that lots of good things are happening. How cool is that?

Distance: 6.45 Time: 38:23
Average speed: 5:57 min/km (10.44 kph).

Shoes: Asics GT-2130.

Weather: Cloudy and 3C.

Still No Cold Snap

It's been staying remarkably mild, which is very much appreciated by us runners. There were bunches of us out this morning, too. I was out just a little bit later than I wanted to be, due to someone missing a bus and needing a ride to work. No worries about that.

I got home from that, changed immediately, and was out the door in about five minutes. My running neighbour had just walked out ahead of me, so we briefly chatted at the bus stop across the street. She's just starting to taper for the Sacramento Marathon.

Anyway, too cold to chat long in just running tights and a wind breaker, so I got going. As usual, things were a little stiff for the first thirty minutes. By the time I got to Crowchild, I was feeling good.

The trails are in great condition, with either clear pavement or packed snow. Very little ice. I had a stronger than usual start, too, with a strong pace. Lots of runners out, too.

At Edworthy, the bridge had a couple of icy spots. Running traffic really started to pickup, on the north side of the river. Still not like a summer Sunday morning, but busy for this time of year.

I tried a couple of fartlek style fast intervals, and managed to get the average pace down impressively (at least I was impressed.) Of course, that made the last interval tougher, with the stair climb, but I got up that pretty quickly. A short walk to regain my breathing a bit, and I was running again. A couple of minutes later and I was done.

Distance: 16.08 Time: 1:30:00
Average speed: 5:35 min/km. (10.72 kph)
Rest distance: 950.4 m. Rest time: 9:19.
Total distance: 17.03 km. Total time: 1:39:19.

Shoes: Asics GT-2130.

Weather: Sunny and -2C at the start, 4C at the end.

Late Post

And just a quick one, basically reporting stats.

Distance: 6.69 Time: 38:27
Average speed: 5:44 min/km (10.44 kph).

Shoes: Asics GT-2130.

Weather: Mainly clear and 1C.

Snowy Run

What a beautiful morning, although I'm sure anyone who had to drive was thinking otherwise. It's the kind of wet snow, falling at a temperature that freezes it at intersections where it's packed down and polished.

I dressed in running tights and a long sleeve tee under my windbreaker. Temperature-wise, it's perfect weather for running, and no wind either. I was out a little early, so a lot of the paths hadn't been cleared right when I started out. I had to adopt a kind of high kicking stride at times, to keep the slush from splashing into each shoe.

I met one of those rotating brush things near the helicopter pad by the promenade, and from there, it was slush free running for awhile. It was a little quiet until I got past 14th Street, and then I began to pass several walking groups.

The cleared path ended at Crowchild, and the trail was covered with a thick layer of new snow, wet and sticky. Even as fresh as it was, there had been a lot of traffic. The slushy parts were scarce.

This kind of snow automatically makes for an uneven surface to run on. Even so, I made great time. I crossed over the river at Edworthy, and got on the plowed path. There were still a few groups out, more than I expected.

I still do the run/walk thing on the long runs and it seems to work - run nine minutes, walk one minute. For a couple of these intervals, I tried a variation that I had been doing back in the spring, a kind of fartlek training. I would run normal for four minutes, run hard for one minute, run normal again for another four minutes, and then walk for one minute. I think fartleks are a little more variable.

I got to the stairs again and tried to run them. More like shuffled up, with a little more bounce than a normal walking climb. I still need about fifty metres of walking at the top to get my breathing back, but it has been making a difference.

After that, it was a short trot through the slush and I was doing my post-run stretches on my front step.

Distance: 16.01 Time: 1:30:00
Average speed: 5:37 min/km. (10.67 kph)
Rest distance: 916.6 m. Rest time: 9:37.
Total distance: 16.93 km. Total time: 1:39:37.

Shoes: Asics GT-2130.

Weather: Light snow and -1C all the way.

Under the Moon

A full moon was up about an hour by the time I got out. I still feel ripped off over the time change, but the bright moonlight made up for it some.

I hadn't done a 10 km run for ages, so that was the goal. Just to Crowchild and back. There were lots of groups out, being the night of the Running Rooms group runs.

On top of all that, the weather is amazing. It's still nice enough for shorts and a tee shirt, although the tee shirt is long sleeved, and I wore a running vest over top.

The run felt great, too. I felt fast, and loose. Lately the runs have been like that. The Stairs were a challenge, but even there, I wasn't completely stopped by them.

Distance: 9.59 Time: 53:29
Average speed: 5:34 min/km (10.76 kph).

Shoes: Asics GT-2130.

Weather: Clear and 9C.

Indian Summer Keeps Coming Back

And that's OK with me. Every day I can run in shorts and tee shirt is a blessing.

I was out about mid morning, and down to the bluff. Not too many people walking there, and only a couple of people using The Stairs. I headed to the top of The Path and ambled down.

On the foot bridge were red cones. Apparently I just missed the start of the Last Chance Half Marathon. The crowd was already well ahead of me and out of site. The promenade was all walkers, strollers and regular runners.

I made good time to 14th Street, and it was after I passed that that I saw the head of the pack on the other side of the river. There was actually quite a crowd.

And then, I passed Crowchild and lost sight due to the trees. It's all bush on the side of the trail and it's pretty thick. And then I was just lost in the beauty of the day.

Lowery Gardens was lovely. I like the way the trial winds along the edge of the river, with a thin band of trees and bush between. At one place is a recently fallen cottonwood, all broken up and mossy.

Where the trail crosses the tracks and follows the base of Spruce Cliff, the sun hadn't reached yet. The crossing and the trail beyond was frosty, and I could feel the chill. More invigorating than anything.

This stretch was pretty busy, too, not the normally nearly deserted place it usually is. Two young moms with a troop of young kids were watching the train go by, as was a man with a camera, running to find a good vantage for the perfect shot.

The gate at the parking lot on the south side of Edworthy was crowded too, and I took the trail through the grass that goes around it. It was actually kind of slippery with mud that stuck to my shoes, and which I shed in clumps for the rest of the run.

On the north side, it was head down and straight back towards downtown. I started this run not feeling my best, and while I was OK, I still wasn't feeling great.

At the stairs, I gamely tried running up the thing, but only managed the first three or four flights. After that, I walked it as fast as I could, pushing myself off each knee at each step.

I launched back into running at the top, or maybe lurched is a better word. That last half kilometre was definitely slower than usual.

Distance: 15.96 Time: 1:31:22
Average speed: 5:43 min/km. (10.48 kph)
Rest distance: 966.6 m. Rest time: 10:00.
Total distance: 16.92 km. Total time: 1:41:22.

Shoes: Asics GT-2130.

Weather: Sunny and 9C at the start, warming to 12C at the end.

Running in the Snow

I think I ran in the rain once all spring/summer/fall, but first snow, and I'm out there. It's a little wet, not really cold enough to stick. But it started coming down pretty thick while I was out there.

I started this time by heading over to Centre Street. I haven't gone that way for awhile, though it only adds a couple of hundred metres to the run. All the fitness groups that are usually on The Stairs seemed to be gone, though there were at least five an hour before.

Across the bridge and toward Eau Claire, which seemed deserted. There were a few on the promenade, but the whole atmosphere has changed. The snow and the time change have made the place a little dismal.

At the 14th Street bridge, I had great power climbing up to the bridge deck, courtesy of an andrenalin shot from some idiot on a bike that almost ran me down.

From 14th Street back to the foot bridge to Prince's Island, there was nary a soul. Another fitness group was making an effort to ignore the snow on The Stairs. I ran up The Stairs, all the way this time, although I had to walk for fifty metres or so at the top until my breathing settled a little.

After that, along the bluff until I turned north on 4th Street, as usual.

Distance: 6.93 Time: 41:53
Average speed: 6:02 min/km (9.93 kph).

Shoes: Asics GT-2130.

Weather: Light rain and 0C (but I'd call it snow.)

A Long One

This weather is unbelievable. It's almost summery, except for all the leaves being on the ground, and the brown grass. I haven't done a long run for too long, so today it had to happen.

I find the best time to run on a Sunday is starting mid-morning. Today was right one. The satellites were in perfect alignment, so the GPS was ready right off. At the bluff I ran east, looking over my shoulder at the western horizon. Lots of cloud hanging over the front range, though it didn't look like there was any new snow.

The cloud was moving out, and by the time I reached 14th Street, it was quite sunny. I'd worn my running vest over a long sleeve tee, and that was probably too much. Past Crowchild and heading toward the trail below Spruce Cliff, there were lots of people out. Several large groups of six or more, some running, some walking.

It's been awhile since I've done any distance, so my breathing was a little ragged. It wasn't laboured or anything, but it didn't have the usual rhythm. Between not running much lately, and still fending off a little chest congestion, I was breathing just a little heavier. But it didn't seem to affect my running.

On the return leg from Edworthy, it was just as straight forward. But by 10th Street, I was feeling a little depleted. I did the rest of the run OK, and just for fun, finished by climbing the stairs. At the top, I was done. The rest of the way was a slow walk home.

Distance: 15.50 Time: 1:29:31
Average speed: 5:46 min/km. (10.39 kph)
Rest distance: 924.1 m. Rest time: 9:00.
Total distance: 16.43 km. Total time: 1:38:31.

Shoes: Asics GT-2130.

Weather: Mostly cloudy and 9C at the start, climbing to 13C at the end.

Stairs Again

I'm beginning to like the sprint up those stairs as a finish. I wasn't going to do it this time, figuring I would reverse what I did a couple of days ago.

But anyway, I started out like I usually do, running along Crescent Road to the top of The Path and taking it down to the bottom. I weaved through traffic, runners that stopped at the bottom and then just stood in the way.

On to the path along Memorial Drive. Lovely sunset, lovely evening. A little cool, but perfect for running. I crossed at 14th again, as usual, and on the other side by the sculpture garden, I started meeting runners with bibs. I have no idea what that was about.

At the causeway to Prince's Island, at the west end of the island, I crossed over and ran along the water, just for a change. Past the River Cafe, and then back on the usual path. Not much to see, really, but it was a little bit of a change.

When I got across the foot bridge, I did plan on taking the path along the bottom of the bluff, but found myself heading for the stairs. It wasn't a total sprint. I have to admit I walked the landing that's half way up, and there wasn't a lot of bounce to my stride near the top, but I was running it.

I took the path along the bluff, all the way to 6A Street, before crossing over to Alexander Crescent and toward home.

Distance: 7.53 Time: 42:47
Average speed: 5:40 min/km (10.58 kph).

Shoes: Asics GT-2130.

Weather: Partly cloudy and 5C.

Trying to Get Back to Routine

The remnants of that cold are still hanging around, but the post-run coughing fit wasn't nearly as intense as last week. I still feel some tension in the chest while I'm running, but there's definite improvement.

A good run tonight. I mixed things up some, too. I started by heading west along Cresent Road until the sharp turn, where it leaves the edge of the bluff. Very near there, a path slashes across the slope down to the paved path that curves around behind Sunnyside along the bottom.

On the paved path, I ran back toward The Stairs, and then joined my usual route across Memorial Drive and along the river.

Very nice out tonight, with warm temperatures and nary a breeze. Definitely shorts and t-shirt weather.

I crossed the river at 14th Street, then back toward the promenade and Eau Claire. By the time I reached the Jaipur Bridge, sunset was about done. It was very dark on the island, with no lights on yet. I got a little way along on the suspension bridge, and they all came on. Kind of really bright after being really dark.

I've been running up the first couple of flights of The Stairs to reach The Path and then continuing up like always. But tonight for some reason, I stuck to the stairs. I managed to run up all but the last twenty steps or so, and then only because of traffic.

It's wonderful to finally get out after a long hiatus.

Distance: 7.50 Time: 42:31
Average speed: 5:39 min/km (10.58 kph).

Shoes: Asics GT-2130.

Weather: Cloudy and 11C.

Hack, Hack

This damn cold has been hanging on for a couple or weeks now. But I finally felt healthy enough to try a run. Right up until I actually stepped out the door, when a tickly tickle started in the throat and wouldn't let go until I got down the bluff. Not coughing, but a kind of constant 'ahem, ahem, ahem...' Once I got on the path along Memorial Drive, it had settled down into a raspy wheeze.

A long day was in front of this, too. I have been having issues with home internet service, and after calls spread out over the last week, a service person was dispatched for today.

Naturally, they never know when they'll show up. I went into work, gathered up some stuff and brought it home. I was out of touch, email-wise, but I was moderately productive.

The guy finally showed up at 6:00 pm, about the time I was about to call it a day and change into running gear. An hour later I have an new internet modem/router, and a somewhat cheaper access plan. Five minutes after that, I was coughing down the street.

I only ran to 14th Street, and even then my chest was a little achy with the wheezing and stuff. All this darkness, and not nearly anyone on the trails. Cold and windy, too, which made it all the more dismal.

And yet, not really. Once I was moving and warmed up, it felt crisp. And it wasn't entirely dark. I got to catch the last bit of glow from the sunset. People were out. Not a bad evening at all.

Distance: 7.15 Time: 41:18
Average speed: 5:46 min/km (10.39 kph).

Shoes: Asics GT-2130.

Weather: Clear and 5C.

Just a Quick One

I was meeting a friend for dinner, so had to get a quick one in. I haven't run for awhile, and I'm starting to miss it. With the hiking, it's not such a big deal to miss a little, but I get a little antsy if I haven't been out there for awhile.

Tonight was cool. The weather has been all over the map the last couple of days, and there is a definite chill. I reluctantly dug out the running tights, and likely didn't really need them, but there ya go.

I found I wasn't the only one either. Some have been wearing warm gear for a couple of weeks. Tonight there were fewer in shorts than not. Even with shorts, the tops were layered. And the west horizon is looking decidedly white.

A good strong run, typical of when I don't get out for awhile.

Distance: 7.10 Time: 39:43
Average speed: 5:35 min/km (10.73 kph).

Shoes: Asics GT-2130.

Weather: Cloudy and 6C.

Saturday Morning

It's not often I go out on a Saturday, but I've only run once all week, and tomorrow I'll be heading to the Kananaskis for a hike. So I needed a loosener.

Out the door, and down the street. It took an extra minute or two for the GPS to find itself, and the fall chill was definitely in the air. I had also found my running gloves last week, but forgot to wear them, not even thinking of them until well into the run when my fingers began to feel crampy from the cold.

That didn't last long, of course, once I was good and warm. I find it takes longer to get to that point of being fully warmed up, lately. I attribute that to my increased level of fitness.

It's such a colourful time of year. When running, it's hard to shuffle through the leaves, but every step brought a satisfying crunch (to quote some cereal box from somewhere.)

Saturdays seem quiet on The Stairs, with none of the fitness groups jamming them or the surrounding paths. But there were a couple running up and down - there is always someone on it. Seems like a 24 hour thing, some days.

Nice run, lovely morning. I'm good.

Distance: 7.16 Time: 41:08
Average speed: 5:44 min/km (10.44 kph).

Shoes: Asics GT-2130.

Weather: Mostly cloudy and 6C.

But It's a Good Hurt

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.

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.

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.

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.

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.

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

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

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.

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

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

Where Did Summer Go?

It feels like I missed it. It's already the last week in August. They were taking down the Shakespeare in the Park stage already. It's getting cool in the evenings, and it's dark by 8:00. Bummer

Nice night for running. The temperature never got too high, given that it poured until early afternoon, and the sun, while bright for the rest of the day, never really got things warm. Perfect running weather.

I headed down the usual way, to 14th and back. I was late enough, that traffic was steady on the trails, while not being totally deserted. It was a good strong run.

Distance: 7.20 km. Time: 40:19
Average speed: 5:36 min/km (10.7 kph).

Shoes: Asics GT-2130.

Weather: Mainly sunny and 15C

Shoulda Took the Day Off

It wasn't that bad as far as running goes. But something I had for lunch yesterday did not agree. I felt rotten last night, didn't sleep, and felt rotten this morning. I wanted to be out on the paths early in case it got hot, but couldn't get going until late. Bleah.

But I did get out. Down and across the bridge to Prince's Island, passing a wagon-load of seven very young puppies. Labrador cross, I'd guess, and if they're as young as they seemed, they are going to be very big dogs when they're grown. Cute.

After that I was on to the promenade, and just keeping moving. Not a lot of energy, and my innards weren't in the best of shape. Much of the run was just keeping it moving. It wasn't hard, but nothing memorable enough, aside from the puppies to be noteable. By the time I had gone three quarters of the way, I would have been quite happy to be done.

But I got through that, and finished.

From yesterday, Department of Double Takes:

She stood on the sidewalk, a stunning thirty-something, all tanned legs and blond hair. Lean and athletic, in running shorts, Lululemon top and green accentuated running shoes, she stood tall on one leg, the other pulled tight heel-to-buttock in a perfectly balanced quad stretch. The Nordic angles of her face were accentuated by the hollowing of her cheeks as she pulled mightily on a cigarette.

Wha…?

She looked like a runner, acted like a runner, dressed like a runner. But that cigarette just didn't fit. And for her, it wasn't just a casual puff or two. It was suck, inhale, exhale, suck, inhale, exhale, denying entry into her lungs of any air untainted by combustion particulates.

Three blocks past, I was still glancing over my shoulder. It was a jarring juxtaposition.

Distance: 16.50. Time: 1:33:36
Average speed: 5:40 min/km. (10.6 kph)
Rest distance: 941.0 m. Rest time: 10:00.
Total distance: 17.44 km. Total time: 1:43:36.

Shoes: Asics GT-2130.

Weather: Mainly sunny and 20C at the start, cloudy and 24C at the end.

I Had a Busy Week

A great week - productive and fun. Even a little intense, certainly focused. I love it.

I worked late last night and besides, it rained cats and dogs, so my Thursday run didn't happen. I made it up tonight.

It felt fast, but I don't think I was all that gettin' goin'. The trails were quiet, but then I've found that whenever I'm out during dinner time.

I was drafted along the promenade. Someone came up behind me just as I passed the C-Train bridge, and didn't pass, and didn't fall back. Just stayed behind and a little to the left, so that it felt like she (as it turned out) was breathing down my neck. It's a little disconcerting.

I didn't take The Path Under The Stairs too hard, but once on top of the bluff, I found my stride lengthening considerably.

Lovely run.

Distance: 7.18 km. Time: 39:42
Average speed: 5:31 min/km (10.7 kph).

Shoes: Asics GT-2130.

Weather: Mainly sunny and 19C

The End of a Very Good Day

A very busy day, too. The new job is getting a little intense, and busy, and surprisingly, fun. My to-do list seemed to grow exponentially, yet I felt productive, and I seemed to get a lot done.

And with all that behind me, a good run was a perfect way to start the evening.

The heat wasn't nearly as intense as yesterday. I got to the bluff to find a veritable traffic jam on The Stairs, with all the fitness groups on it. Even The Path was busy.

I got down to the bottom, weaving through the crowd, and on to the bridge over Memorial, then down the ramp and on the path by the river. It was a quieter run, given the time of day, but still busy. I thought about cutting it short at 14th, but felt good enough to continue to Crowchild again.

At the soccer field by the Boy Scouts clubhouse, there's what I think is an osprey nest on one of the light poles. And one agitated osprey squawking furiously over the soccer game going on below.

On the other side of the river, it was quieter, with a few runners and cyclists. Even the promenade was quiet until I got close to Eau Claire. A big crowd covered the lawn in front of the Shakespeare stage, and the foot bridge back to the curling club was busy too.

I pushed hard up The Path to the top of the bluff. I think I'm strengthening a little as this climb seems to be faster, if not easier.

And then home for dinner.

Distance: 10.25 km. Time: 57:34
Average speed: 5:36 min/km (10.7 kph).

Shoes: Asics GT-2130.

Weather: Cloudy and 24C

Trying to Beat the Heat

Since the forecast is for hot days ahead, I thought I'd try to get out soon as possible and maybe beat the heat. Which works against my philosophy of no alarm clocks on the weekend.

But I did wake up fairly early and was out as soon as I was awake. It wasn't hot, or even warm, but for that time of morning, I would expect it to be a little cooler. Even so, very nice.

It was a fast run, time-flow-wise. I didn't think I was too head-down and focused, but time and distance went by pretty quick. I found myself not really feeling fast, but kind of moving along. Hard to describe.

Along the way someone returned my good morning by name. I have no idea who she was, since I wasn't really focused on her, and she was gone past before I realized I'd heard my name.

They have torn up the pedestrian path from the Parkdale-3rd Avenue corner to the public washrooms at Edworthy. I took to the grass for a while, then on to the other path.

Across the bridge at Edworthy, and over the tracks. The gate was locked across the path, and barriers were up. A sign said the path was closed. I took the detour through the bush, and was on it. Or rather where the path was supposed to be. Several yards had been removed, and a trench made for the new one. There were several chuncks of path missing along the bottom of Spruce Cliff, and a lot of barriers to go around.

Once I got past the rail crossing, it seems to get easier again. I found myself in that long-stride, lopping gait that I used to use when I first started running. It seems easier on the legs, and faster somehow. But I feel it more in the walk breaks.

Just past Crowchild, I began to meet the Sunday morning groups, and it happened again. Someone in one of the groups waved at me and said good morning by name. Again, no idea who.

For the rest of the run, just pushing through, not thinking, not aware, just present and being in the run. Hitting The Path Under The Stairs with almost nothing, so taking it at a long slow shuffle. And then finishing down 4th Street, pushing the long stride even longer.


Distance: 15.82. Time: 1:32:03
Average speed: 5:48 min/km. (10.0 kph)
Rest distance: 1.44 m. Rest time: 10:00.
Total distance: 17.26 km. Total time: 1:42:03.

Shoes: Asics GT-2130.

Weather: Partly cloudy and 15C at the start, 19C at the end.

A Couple of Days Late - Again

It's not like I'm super busy or anything. I don't feel all that lazy, either. But here I am two days after the last run.

A lovely evening, as I recall, a little on the warm side. It had been great week so far, and a run was a good way to cap the day.

I remember feeling a little sluggish, though. I was more or less OK along the river and up to The Path Under The Stairs, but The Path dragged me down significantly. I ran the whole thing though.

I find that difficult moments in a run are when I get that "what the hell was I thinking" moment, but after doing this for four years, I can draw on the past experience. I can quick;y replace the defeatist thoughts with "c'mon, I've done this before." It gets me through.

And no matter how hard it seems out on the trail, when I'm done, I know it was worth it. It's always a good run.

Distance: 10.12 km. Time: 58:40
Average speed: 5:47 min/km (10.4 kph).

Shoes: Asics GT-2130.

Weather: Sunny and 21C

Right After Work

And it was great! I was in the house, changed and back out in about ten minutes. And the goal was nothing too strenuous, just a 7K to 14th and back.

Being a little later than usual, I got out into the crowds. That was fun. It's so cool to be out with all these people, all running or whatever. Not quite the noon hour crowds that I remember, but it was certainly energizing.

I didn't do anything much different, but just got running and that was all I wanted/needed. And I think my leg issues were just acclimatization issues with the new shoes. Not much more than a twinge tonight, so I expect I'll not be bothered again, at least until the next new pair.

Distance: 7.14 km. Time: 40:06
Average speed: 5:36 min/km (10.7 kph).

Shoes: Asics GT-2130.

Weather: Sunny and 21C.

Sunday Evening

Nothing special about this run. I needed to get out for some distance, but with everything feeling a little tight and stiff, I took it easy. I still made a respectable time of it.

They've dug up the walking path from the Edworthy bridge to about where Parkdale meets 3rd Avenue. It looks like it's all prepped for paving, with some kind of liner covered with packed sand.

And the river is almost as crowded as Deerfoot, with all the rafters on it.

I didn't get out until late afternoon. I met a friend for breakfast, that just moved back from Ontario after six years or so. Very good to see her again and catch up on stuff. But of course, a big breakfast ain't conducive to distance running.

Distance: 16.10 km. Time: 1:36:58
Average speed: 6:01 min/km. (10.0 kph)
Rest distance: 1.43 m. Rest time: 10:00.
Total distance: 17.53 km. Total time: 1:46:58.

Shoes: Asics GT-2130.

Weather: Cloudy and 18C.

Lazy II

...And then more stuff piles up and you still don't get to it for some reason, maybe just cuz you don't feel like it? or something?

This was a tough run. My ITB is bowstring tight, which is not unusual, but I never notice it when I'm running. This time, I couldn't ignore it, and about a kilometre from home, I had to stop. Even walking hurt.

Hope it's not the shoes.

From August 7:

Distance: 5.93 km. Time: 32:35
Average speed: 5:29 min/km (10.9 kph).

Shoes: Asics GT-2130.

Weather: Nice again.

Lazy

You ever have one of those weeks, where there's too much going on, and some stuff you just don't have the energy for? And then you get lazy so stuff ends up getting put off for days until you wonder if it's maybe too late to bother with?

Ya...

From August 5:

Distance: 7:36 km. Time: 42:32
Average speed: 5:46 min/km (10.4 kph).

Shoes: Asics GT-2130.

Weather: Nice.

New Shoes, Finally

I knew I was overdue for new ones, but I don't know how much overdue. Old shoes wear out slowly, so that things start to not feel right, hurt even, without any indication why. But in retrospect, worn out shoes were the obvious reason.

So this morning I got me a spiffy pair of Asics GT-2130 shoes. These I like, even better than the New Balance when they were new. Maybe even better than the second generation Nike shoes I had way, way back. Naturally, there were some little aches and pains to start, while the body and feet adjust, but by the end we were pals.

Anyway, I was out during the noon hour, which is a whole different feel on the weekend than on a weekday. It felt deserted, with even the Shakespeare players almost acting for themselves. It's too nice for the crowds to stay away thought, and it'll get busier this afternoon.

I trucked along the north side, beside Memorial, to start. Easy running, nice and low key. Just the way a weekend run should be. The return was about the same, and it was a little strange even to be out in such gorgeous weather with not too many others about.

Even the promenade was quiet, until right at Eau Claire, at the Jaipur bridge. Much more like it, but not quite. Across the island and up the hill. Along the bluff, then north a couple of blocks. That's it.

Distance: 10.22 km. Time: 56:53
Average speed: 5:33 min/km (10.8 kph).

Shoes: Asics GT-2130.

Weather: Sunny and 18C.

Nooner!

Boy, does that feel good! Finally getting out and running at noon with the rest of the downtown crowd is something I've been looking forward to for months. I've missed being on the paths with so many people.

I was out a little early, actually. I couldn't wait to get out and going. It's such a gorgeous day, warm enough, and even a little hot for running. I did the 10 km loop to Crowchild and back.

It's interesting, but I think sometimes I'm on automatic when I'm out there. I've been running that loop clockwise for weeks, and today I recognized that, and ran the other way, staying on the north side of the river to start. Not that it makes a difference, except that the scenery looks different from the other side.

Outside of that, it was just all the people out there. I barely remember anything else about the run. I was too busy noticing things to notice things.

WaveRunner tagged me about medals, and I've given it a little thought.

I have only six - three from marathons, three from half marathons. There is a story behind each, but the story comes to me when I'm out running, when I find myself in a place or situation or with a feeling that I experienced in those races. The medals really don't bring much out.

I haven't even found a place to put them. They currently are in a ribbon-tangled pile on a shelf in my living room. Someday, I'll get them out where they can be seen.

Distance: 10.22 km. Time: 56:53
Average speed: 5:33 min/km (10.8 kph).

Shoes: New Balance 1061.

Weather: Sunny and 18C.

600!

My 600th post, that is. Running since April 5, 2004, writing about it here since October 24 of the same year. My brother suggested it would be a good way for him and my sister and I to stay motivated. I don't know that either of them even runs any more.

Today is the penultimate day at my current job. The ladies decided to treat me to a Japanese take-out lunch. I've been told not to bring lunch tomorrow as well. And the weekend wasn't the most nutritionally disciplined. (Saturday lunch was a big bag of ripple chips and jalapeno dip.) So I supposed I have a reason for leaden legs and tiny lungs.

Anyway, down to the river, across to Prince's Island and along the promenade. Slog, slog, legs of lead. I seriously considered short-cutting at the C-Train bridge. But I've been worn down worse and finished, so I kept at it.

Even so, the 14th Street bridge was a welcome halfway point. And no breeze, hardly. I was feeling the sun, and the bridge left me exposed to it. Dropping down into the shade on the north side of the river was welcome, as was the chance to run beside the paved path on well-worn dirt.

A skater blew past me near the ramp up to the pedestrian bridge, but he lost all his speed on the ramp so I passsed him. Same with the cyclist who passed me at the bottom of The Path Under The Stairs, who couldn't sustain any speed on the steep part. (That happens a lot, actually.)

At the top I thought about cutting across and shortening the run, but by the time I finished considering such a move, I was alreasy most of the way through the long way. Now I'm writing this and prepping to satisfy a pasta craving. Yum.

Distance: 7.34 km. Time: 39:46
Average speed: 5:24 min/km (11.2 kph).

Shoes: New Balance 1061.

Weather: Sunny and 26C.

Too Much Slacking

I haven't run for over a week, and it shows. I went for a 10 km to Crowchild, and it felt longer. Now, I'm just tired.

But a beautiful day for it. The Folk Festival is going full swing on Prince's Island, and as usual, the temporary fences create a corridor for those of us just passing through.

Lots of people coming and going, and walking along the promenade. At the far end of Prince's Island, beside the promenade is the huge volunteer tent, and several with the orange-yellow crossed vests with signs to direct traffic going to and from the main stage.

Past that, it got quiet, although there were still lots of people out. Crossing under Crowchild, I noticed how much cooler it is under that bridge, out of the sun and over the water. I also noticed how much the foot bridge moves. It definitely bounces a little, since my footfalls were smoothly changing from light to slappy-hard. It wasn't a big difference; I notice it a lot more on the suspension bridge to Prince's Island, but it definitely was oscillating.

About that time I developed a sinus headache that is currently pretty throbby. Perhaps we have some more thunderstorms coming? Anyway, it was pretty straightforward coming home. And now I think I need to lay down and see if this headache will go away.

Distance: 10.26 km. Time: 58:10
Average speed: 5:39 min/km (11.2 kph).

Shoes: New Balance 1061.

Weather: Sunny and 20C.

Early Summer Morning

To bed early, and then I wake up at the usual time. So I actually slept more than usual, sort of, I think.

It left me feeling ready to get up and go, so I did. It was cool and a little breezy, but the sun was up. At the bluff, some of the downtown buildings were in the sun, and there were various points of fire to the west, from windows reflecting the sunrise. In the distance the mountains were a purple grey, almost like they were still in shadow.

Down the hill and across the bridge to Prince's Island. A couple of early walkers were out, as were a couple of homeless types rummaging for empties.

I must have zoned out pretty much for the entire run, not really remembering much about it, and I have no recollection of what I was thinking either. I barely remember crossing the 14th Street bridge.

On the path along Memorial, there was some light traffic, no people, except for one runner near the Prince's Island bridge. Someone was also doing hill work on The Path, and otherwise that was it.

But the morning was lovely, and the run was actually pretty fast, for all of the effortlessness I felt in it.

Distance: 7.57 km. Time: 40:27
Average speed: 5:20 min/km (11.2 kph).

Shoes: New Balance 1061.

Weather: Mostly cloudy and 15C.

WooHoo!

Just because!

When I started my run tonight, I thought that maybe I'd call this entry "Good Knee, Bad Knee", but I think the knee theme has gone on enough. The right one still feels a little weak, though.

And stiff at the start! I was almost feeling old or something. By the time I got to Cresent Road I was good. Going down The Path, though, I felt that.

Anyway, once on the flat I just relaxed into it. My pace was close to optimum, a nice pittery-pattery cadence. And I seemed to be passing everyone, not that I was trying exactly. But, ya know, when ya get into that zone, ya gotta pass everything. I even passed a bicycle (yes, it was so moving!)

On the way back, along Memorial, I could really feel my breathing, but it was good. I hit The Path really aggressively and was at the top before I knew it. It broke my breathing rhythm, but only just near the top, and I kept the pace up all the way home.

Distance: 7.37 km. Time: 36:04
Average speed: 4:53 min/km (12.3 kph).

Shoes: New Balance 1061.

Weather: Mostly cloudy and 15C.

Shaky Knees

Still not really good with the knees, for some reason. Stairs are not challenging, but I've been feeling it when I climb them.

And I wasn't really in the mood for this anyway, so I thought if I could get a 7 km in, that would be enough. Of course, it was a different mood once I got out there. Starting always seems to be the toughest part. At the bottom of The Path Under The Stairs, 10 km seemed very reasonable.

Still, it was slow going for awhile. But with such a beautiful morning, why hurry. I'd started early, too, so it was a little cool, making it perfect for running. The climb out from under the 10th Street bridge is where the legs felt heavy, even though it isn't much of a slope, and only thirty metres or so.

Traffic was light, too. Too much stampeding going on, perhaps, or people just weren't getting up, or something. But that made it all the more relaxed and unhurried.

I ran up the pedestrian overpass by the Scouts Canada building and down the other side, pushing aggressively on the up side. Across the river under Crowchild, and down past The Pumphouse. I noticed how much all the greenery had filled in everything. The scenery seemed dense and close. I couldn't see the wind chimes at all.

Approaching 14th Street, a woman rounded the path down from the bridge and settled in in front of me, rapidly gaining as we passed the sculpture park. I almost lost sight of her by the time I was approaching 10th.

After passing under the C-Train bridge, I got a spark of something. I don't think my pacing changed, but my stride seemed to stretch. It didn't feel any harder, but at the Jaipur bridge I caught up to and passed the woman who had come off the 14th Street bridge.

I pushed a little harder across Prince's Island and the suspension bridge, and at The Stairs, I took the first two flights to The Path, something I never usually do. On The Path I pushed really hard, enough so that I was feeling it in both the legs and the lungs.

And at the top, I resumed my pace until the last block when I stretched out my stride to finish.

I did some good stretching at my front door, but even so, I feel it. Not really an ance, but a good used feeling. Nice.

Distance: 10.04 km. Time: 56:28
Average speed: 5:37 min/km (10.7 kph).

Shoes: New Balance 1061.

Weather: Cloudy and 20C.

Cranky Knees

I was out on the road almost as soon as I got home, thanks to the need to work off the daily stress quota. It was almost a hobble for the first few hundred metres, until I loosened up a little. But once I was warmed up, all was good.

I wasn't out for speed tonight, just trying to keep loose after pushing hard on Sunday. I hadn't really felt any problems in the knees then, except in the last couple of kilometres when they got a little achy. Nothing to worry about as I've felt that before.

And tonight, that ache was there, very mild and once I was running a little, I stopped noticing. But after crossing the 14th Street bridge, I started down the ramp to the trail along the river. The first step was a little heavy and my left knee complained immediately. I walked down to level ground, actually limping a little.

On the level path I started slow again, and after a few paces it worked out again. At 10th Street, on the downslope of the path underneath I shortened my stride to a shuffle, and that worked fine. I did the same coming off the pedestrian bridge by the curling club.

Other than that, a good run, with only a feeling of being too used up from Sunday for any agressiveness.

Distance: 7.14 km. Time: 40:53
Average speed: 5:43 min/km (10.5 kph).

Shoes: New Balance 1061.

Weather: Cloudy and 20C.

Boy, That Was Quick...

Results are already posted on the HSBC Calgary Marathon web site

I was 491st overall out of 2247,
363rd out of 949 males
35th out of 111 in the men's 50-54 category.

My final (gun) time was 1:52:392,
My pace was 5:18/kilometre,
My time at 10 km was 53:17.

My chip time was 1:51:38 - 95 seconds off my PR.

I'm rather impressed with myself, if I do say.

Calgary Half Marathon

A great run and a very respectable time. It's been a challenge to keep moving afterwards, but here I am.

I was out the door at 6:00, after having not slept much. Dunno what was going on; I'm pretty sure I wasn't stressed about the run. Maybe getting to bed early for a change messed up my sleep schedule.

Anyway, I parked at the usual place and got my number pinned on, then walked to the armoury. There was already a bit of a crowd, and I wandered through the building to the back to join a bathroom line. After that, I went out front again, did a slow jog toward 6th Avenue and back, then back in line. By then, it was about five minutes to start time.

I picked a spot not far behind the 3:45 marathon time pace bunny, figuring that would put in the right place for the time was expecting to run in. A minute later and just behind me, I noticed the 1:55 half marathon pace bunny, so I was pretty much in the right place.

The last couple of minutes I chatted with someone running her first half, and then the horn sounded for the start. No shotgun this year, which was a little disappointing. The crowd surged forward three or four steps and stopped, waiting for those in front to funnel through the start gate.

The woman I talked to surged forward and across the mats, and that was the last I saw of her. Beginner, indeed. There seemed to be a few more people on the sidelines along 8th Avenue this year. Certainly, it was a more sober crowd, with no whooping and staggering like I saw in other years.

8th Avenue is maddening at times, with the crowds not yet thinned out, and the street itself widening and narrowing at random. Construction projects didn't help, and several runners took to the sidewalk at times. My alarm went off for my first walk break, and I ignored it, preferring instead to keep up with the crowd.

At Olympic Plaza, just before turning onto McLeod, someone took to the steps on the side, then dove head first onto the pavement below when they ran out. A collective gasp from the rest of us was met with protestations that he was alright. Well, OK, but it was a pretty spectacular spill.

Around the corner at city hall, and under the tracks. This stretch went fast, and I was turning onto 12th Avenue in no time. Right on Olympic Way, and through the gates to the Stampede grounds. I think it's Family Day, with free admission for families before 9:00, and a ton of people were taking advantage of it.

I took my first walk break on the grounds, and set the pattern for walks for the rest of the run, opting to take only every second one. Out of the south end of the grounds and around the corner to a long hill that I barely noticed. The first water station was there, and I grabbed a cup, slowing to a walk to take a gulp or two.

The trip through Ramsay was done in no time, and we turned onto 12th Street on the way to Inglewood. The crowd was still thick enough to take up two lanes. Across 9th and then the bridge to the zoo. This year the route was back to taking us by the tiger cage, and just as before the only critters to be seen were the flamingos. I guess the smell of hundreds of sweaty, inaccessible prey animals was too much for the tigers, and they opted to sleep in.

Past the new elephant enclosure, the old monkey house, and the African pavilion, we crossed the bridge to the main entrance, then cut around it, first toward the dinosaur park, then on to a service road that carried us toward Nose Hill Creek. At the creek the road took us under Memorial and we climbed the hill back toward the zoo's main entrance and parking lots, then up onto St. George's Drive. I'm hazy about where water station were along here. There might not have been any, but I think there was one at the zoo entrance or thereabouts.

Anyway, up 12th Street and onto 1st Avenue, the trip through Bridgeland brought us to a more vocal crowd. Lots of actively cheering spectators, which I welcomed. Up until then, most of the noise was of running shoes slapping pavement.

Down the short hill of Edmonton Trail and on to Memorial, I finally spotted a marker - 8 km. It had seemed to take no time at all.

This was straight slogging from then on. Just keeping up the pace. At the bridge to Prince's Island I noticed something that had been missing for the first half hour - no music. Dan the One Man Band was doing his thing about there, and it occurred to me that up until then I had not seen any entertainment along the route. Not even on the Stampede grounds.

Anyway, head down and keep up the pace. It was fairly quiet for awhile. At 10th Street, the crowds were thick and even noisy, and somewhere along there, maybe past 14th Street, a steel drum band was rockin'.

About 19th Street was when I was beginning to feel the pressure. There was about 6 km to go, and my pace was still good, but I wondered whether I was going to be able to keep it up. The long climb up and over Crowchild seemed to take forever, and on the other side, the turn around point was lost in the distance.

I think it was 27th Street where we eventually turned. I noticed the field had thinned. On the other side, those that were approaching the turn seemed a thick crowd by comparison. Under Crowchild and out in the open, I think the sun came out for a bit, but I really don't remember.

I was glad to see the off ramp up to 14th Street, and then the ramp to 9th Avenue. At the top there were real crowds, noisy and cheering. I lengthened my stride I as I approached the alley to the finish line.

I don't know where she came from, but she stepped in front of me just as I was about to pass a group of three or four. How rude! But she moved over a little, and I passed her as well, and sprinted across the finish line mats. I think the clocks were at one fifty something. If true, then no PR for me this time, but gosh-darned respectable. I waited while a volunteer untangled a medal from the gob of them she had over her arm, walked to where kids were snipping off the timing chips, and then under a couple of watering wands that were spewing shockingly cold water.

A great run, a great crowd, and I'm done for another year.

The stats are a little skewed on the walk breaks since I really only walked every second break. And I dunno where the extra 460 m came from. I also took a couple of minutes to stop the clock after crossing the line.

Distance: 19.82 km. Time: 1:41:24 Average speed: 11.7 kph. (5:06 min/km)
Rest distance: 1.74 m. Rest time: 11:00.
Total distance: 21.56 km. Total time: 1:52:24.

Shoes: New Balance 1061.

Weather: Cloudy and 13C to start, ending at 15C.

A Moment of Even More Significance

Details to follow in 14 days.

I got hung up at work tonight, an hour late getting home. Not surprisingly, the traffic was still thick, but different. Bleah.

As soon as I was in the door, I was stipping down to change into running clothes. I think it was about five minutes between coming in the back door and heading out the front.

It was not a great start. After yesterday's cross training, the legs were not exactly loose. But by the time I was at the bottom of The Path Under The Stairs, I felt very good, and after crossing the Jaipur Bridge, I was at cruising speed.

Given all that, I figured one more hard, fast run before Sunday was in order. What the heck; I was already pushing hard. I took it all the way to Crowchild and across to the path along Memorial.

It seemed to take no time at all to cover the ground back to the foot bridge, and I was ready to be aggressive on The Path. Aggressive, yes, but hardly fast. Still, I climbed the bluff faster than usual.

At the top, I tried to regain the pace I'd had below, and probably surpassed it, running hard to my finish point. I love the feeling of finishing a hard run!

Distance: 9.95 km. Time: 53:23
Average speed: 5:21 min/km (11.2 kph).

Shoes: New Balance 1061.

Weather: Cloudy and 20C.

Slow, slow run

It wasn't quite pointless, but this run was tough. I'd got home early (which is saying I got home really, really late) after getting some sleep at a friends, had some breakfast, and felt that the best thing for what ailed me was a run.

So I got the running stuff on, and out the door. It was slow going to the bluff and down The Path. I crossed Memorial and took the ramp down to the path on the berm by the river. Not really hot yet, but getting there. I wasn't moving fast at all, although I was running. I tried to stay in shade as much as I could.

There were the usual crowds though there seemed to be not as many people out. Either out of town for an extra long weekend, or wimping out from the heat. I took a water break at Edworthy, then crossed the river.

I'd toyed with the idea of running up the road that comes down from Wildwood to the parking lot on the south side of the river. But all I could remember was how long it was, and opted to climb at the other end, by the road into the Shaganappi. Either way it was gonna be a tough climb, given the way I was feeling.

The trail along the tracks and the bottom of Spruce Cliff was almost all in sun, since they lined up at that time of morning. It felt like I was going slower and slower as time went on, and the heat was becoming a factor.

Near Crowchild, I crossed the tracks and took the trail up the hill. I was barely running by now, more shuffling up the steep trail than anything. I reached the small parking area at the top, and ran the short way from that to the corner. From there it was west up the long hill to the entrance to the Shaganappi golf course, still shuffling.

At 26th Street, I ran toward Bow Trail, and reached it just as the walk light turned, so no slowing down. Half a block further, I aspirated saliva (that inhaling spit), and my run was done. I was only a few blocks from the end anyway, so I walked the remaining distance, choking and coughing. After a couple of blocks, I was down the a raspy wheeze.

I got to my friend's place, picked up my car, and here I am.

Distance: 12.25 km. Time: 1:17:02
Average speed: 6:17 min/km (9.6 kph).

Shoes: New Balance 1061.

Weather: Sunny and 25C at the start, but it ended at 29C.