Did the neighbourhood loop this morning, bright and early, about nine and a half kilometres. Actually not that bright - it's still kinda dark before 8:00.
Was a good run, though, with good times. Not quite as good as what I got yesterday, but still better than I usually do.
Today's run:
Distance: 9.0 km. Time: 54:00. Speed: 10.0 kph.
Rest distance: 553.7 m. Rest time: 5:53.
Total distance: 9.55 km. Total time: 59:53.
Weather: Cloudy and -1C, but the sun was coming up beautifully.
Sunday, January 30, 2005
Saturday, January 29, 2005
Post Cold Run
Finally got out to get some running in. I've been struggling with a cold for the last week and a half, and have felt ruddy awful. So today, I went out, hoping that the cough wouldn't stop me. And it didn't. I was OK running, but the rest part of the interval was when I had to hack a bit.
Speed is really up this time, and I'm not sure why. I thought I was doing an easy lope, so as not to challenge the congestion in my chest, but I was covering a lot more ground per unit time than usual.
Today's run:
Distance: 6.26 km. Time: 36:00. Speed: 10.4 kph.
Rest distance: 351.0 m. Rest time: 3:45.
Total distance: 6.61 km. Total time: 39:45.
Weather: Clear and -6C, lovely morning. The paths were a bit icy, but the ice wasn't slippery. Might have been a frost on it that gave it some grip.
Wildlife: Just as I started off, a couple of coyotes came down the hill from neighbourhood on the edge of the park, and loped along the path in front of me for awhile. Later, as I was backtracking to the parking lot, a fire truck was tearing down the street on the far side of the park, with the siren wailing. And all the coyotes started up howling. Sounded like a lot more than two of them. Very neat.
Speed is really up this time, and I'm not sure why. I thought I was doing an easy lope, so as not to challenge the congestion in my chest, but I was covering a lot more ground per unit time than usual.
Today's run:
Distance: 6.26 km. Time: 36:00. Speed: 10.4 kph.
Rest distance: 351.0 m. Rest time: 3:45.
Total distance: 6.61 km. Total time: 39:45.
Weather: Clear and -6C, lovely morning. The paths were a bit icy, but the ice wasn't slippery. Might have been a frost on it that gave it some grip.
Wildlife: Just as I started off, a couple of coyotes came down the hill from neighbourhood on the edge of the park, and loped along the path in front of me for awhile. Later, as I was backtracking to the parking lot, a fire truck was tearing down the street on the far side of the park, with the siren wailing. And all the coyotes started up howling. Sounded like a lot more than two of them. Very neat.
Saturday, January 22, 2005
Fighting a Cold
Been living with the onset of a cold now for a couple of days. My throat started feeling scratchy in the morning a couple of days ago, and there's been a heaviness in my chest. Likely got it from Nony, who has been nearly immobilised by it. But it hasn't hit me nearly as hard, as I'm still feeling just as I did when it first started. And my energy levels have been staying fairly high, so maybe I'm dodging the really bad part.
So I thought, what the heck, I'll try a short, low intensity run, and see how it goes. And it felt great. I found that all-day pace that just carried me through five and a half km in no time. Wonderful. Breathing was a little huffier, but that's not surprising. Just another great run, at a pace that felt I could have kept at for hours.
Today's run:
Distance: 5.48 km. Time: 36.00. Speed: 9.1 kph.
Rest distance: 314.6 m. Rest time: 3:21.
Total distance: 6.49 km. Total time: 40:10.
Weather: Cloudy and 1C. Quite nice out actually. Barely any breeze, so just wore a technical tee and a sweatshirt over.
Wildlife: Actually saw something, but it was on the way out of the park after the run. A coyote trotted across the road into the big parking lot. He stopped to watch me as I stopped to watch him. Beautiful animal, even if he has a bad rep.
So I thought, what the heck, I'll try a short, low intensity run, and see how it goes. And it felt great. I found that all-day pace that just carried me through five and a half km in no time. Wonderful. Breathing was a little huffier, but that's not surprising. Just another great run, at a pace that felt I could have kept at for hours.
Today's run:
Distance: 5.48 km. Time: 36.00. Speed: 9.1 kph.
Rest distance: 314.6 m. Rest time: 3:21.
Total distance: 6.49 km. Total time: 40:10.
Weather: Cloudy and 1C. Quite nice out actually. Barely any breeze, so just wore a technical tee and a sweatshirt over.
Wildlife: Actually saw something, but it was on the way out of the park after the run. A coyote trotted across the road into the big parking lot. He stopped to watch me as I stopped to watch him. Beautiful animal, even if he has a bad rep.
Wednesday, January 19, 2005
Pushing It
Just one of those days, ya know? Stuff getting on my nerves, things bugging me.
So I just threw on the running clothes, and went. No intervals, just go. Slow warm up for 9 minutes, one minute walk, then run to the end.
Today's run:
Distance: 9.59 km. Time: 61:07.15. Speed: 9.4 kph.
Weather: Partly cloudy and 2C.
Feel better now. Some.
So I just threw on the running clothes, and went. No intervals, just go. Slow warm up for 9 minutes, one minute walk, then run to the end.
Today's run:
Distance: 9.59 km. Time: 61:07.15. Speed: 9.4 kph.
Weather: Partly cloudy and 2C.
Feel better now. Some.
Sunday, January 16, 2005
Sunday A'Warmin'
Supposed to finally climb, temperature-wise, above the -10C mark today. It's been a long cold snap, since Christmas Day, and we are due for a break.
Got out this morning into the park, where the path was plowed, but still a lot of packed snow, and not-so-packed snow. Lot's of people out running, walking alone or with dogs. We all want to get out of the house, I think.
This was a forty minute run, and I concentrated on speed.
Today's run:
Distance: 6.12 km. Time: 36.10. Speed: 10.2 kph.
Rest distance: 368.9 m. Rest time: 4:00.
Total distance: 6.49 km. Total time: 40:10.
Weather: Mostly cloudy and -18C, no windchill. I would say it was sunny, but there was a fair amount of heavy cloud along all horizons.
Good, solid, fast run with the new shoes. Even had a Wendy experience - I'm soaking the blood out of my sock right now, from a burst blister. The shoes are officially broken in.
Got out this morning into the park, where the path was plowed, but still a lot of packed snow, and not-so-packed snow. Lot's of people out running, walking alone or with dogs. We all want to get out of the house, I think.
This was a forty minute run, and I concentrated on speed.
Today's run:
Distance: 6.12 km. Time: 36.10. Speed: 10.2 kph.
Rest distance: 368.9 m. Rest time: 4:00.
Total distance: 6.49 km. Total time: 40:10.
Weather: Mostly cloudy and -18C, no windchill. I would say it was sunny, but there was a fair amount of heavy cloud along all horizons.
Good, solid, fast run with the new shoes. Even had a Wendy experience - I'm soaking the blood out of my sock right now, from a burst blister. The shoes are officially broken in.
Saturday, January 15, 2005
New Shoes, Too
Finally, the weather breaks enough so I can get out. Two days ago we had windchills around -44C. There were some seriously endangered brass monkeys somewhere.
But I didn't sit idle. Went down to the running store and got me a new pair of shoes.The odometer on the old ones had clicked over the 900 km mark and I was beginning to feel sore in parts that I never felt before, so it was about time, I think.
I got the same make and model as before, but this time with red and grey highlights. Just stylin'! My brother Shane got new ones too.
I got some fantastic times today, too. Check this out:
Today's run:
Distance: 8.81 km. Time: 54:00. Speed: 9.8 kph.
Rest distance: 510.9 m. Rest time: 5:00.
Total distance: 9.32 km. Total time: 59:00.
Weather: Sunny and -15C, and no wind chill.
Ain't the times a hoot? Crossed my finish line just as the rest period started on the sixth interval, hence all the even time numbers. The actual running time was 54 minutes and 0.34 seconds, but why quibble?
I think I got the cloths figured out too. Just enough layers to stay reasonably warm, without the usual overheating, and over-sweating.
Heck, I didn't even have to wait for a walk light at any of the controlled intersections I crossed. Uncanny timing, and just a fun and fast (for me) run.
But I didn't sit idle. Went down to the running store and got me a new pair of shoes.The odometer on the old ones had clicked over the 900 km mark and I was beginning to feel sore in parts that I never felt before, so it was about time, I think.
I got the same make and model as before, but this time with red and grey highlights. Just stylin'! My brother Shane got new ones too.
I got some fantastic times today, too. Check this out:
Today's run:
Distance: 8.81 km. Time: 54:00. Speed: 9.8 kph.
Rest distance: 510.9 m. Rest time: 5:00.
Total distance: 9.32 km. Total time: 59:00.
Weather: Sunny and -15C, and no wind chill.
Ain't the times a hoot? Crossed my finish line just as the rest period started on the sixth interval, hence all the even time numbers. The actual running time was 54 minutes and 0.34 seconds, but why quibble?
I think I got the cloths figured out too. Just enough layers to stay reasonably warm, without the usual overheating, and over-sweating.
Heck, I didn't even have to wait for a walk light at any of the controlled intersections I crossed. Uncanny timing, and just a fun and fast (for me) run.
Monday, January 10, 2005
Getting Ahead of the Cold
The forcast is for wicked wind chills starting tomorrow night, lasting though Wednesday morning. Temperatures in the -25C range with wind chills at -45C. Yikes!
Tonight I started same as last time, going through Evergreen, but I cut it short and came back on Shawnessey Boulevard. I think it's because I missed breakfast, and had only a light lunch. Just didn't have the energy. I was also overdressed some, as it was a bit warmer than it has been.
Love that hill on Evergreen Street.
Today's run:
Distance: 6.45 km. Time: 43:01.79. Speed: 9.0 kph.
Rest distance: 388.3 m. Rest time: 4:00.
Total distance: 6.84 km. Total time: 47:02.
Weather: Mainly clear and -15C, southeast winds at 13 kph for a windchill of -22C. Seemed really not bad at all compared to most of the last couple of weeks, but checking back it isn't all that different.
Tonight I started same as last time, going through Evergreen, but I cut it short and came back on Shawnessey Boulevard. I think it's because I missed breakfast, and had only a light lunch. Just didn't have the energy. I was also overdressed some, as it was a bit warmer than it has been.
Love that hill on Evergreen Street.
Today's run:
Distance: 6.45 km. Time: 43:01.79. Speed: 9.0 kph.
Rest distance: 388.3 m. Rest time: 4:00.
Total distance: 6.84 km. Total time: 47:02.
Weather: Mainly clear and -15C, southeast winds at 13 kph for a windchill of -22C. Seemed really not bad at all compared to most of the last couple of weeks, but checking back it isn't all that different.
Saturday, January 08, 2005
Pushing a Little Harder
Took a couple of days off, since it's been cold, and we've had a lot of snow. That gave the plows and the shovelers a chance to clean off the sidewalks around the neighbourhood. And for the most part, it was worth the wait.
Added a bit more to the distance tonight, going farther north before turning west and heading up the hill. Crossed James McKevitt, down Shawnee Gate, then west on Shawnee Drive. Then south on Evergreen Street back to James McKevitt. Really nice through there, though such neighbourhoods will be forever beyond my meagre means.
I rather liked the run up Evergreen Street. It's like a long upward curving ramp, kind of like the ramps they thought they'd launch rockets from in the early 50s. Starts out long and almost level, just a slight rise for maybe two thirds of it's length, then it starts to steepen, rising 25 metres to the intersection at James McKevitt in a seemingly short distance. And it looks intimidating from the north end, because you can see this sudden rush skyward at the other end.
Having a look at the GPS, there's about an 88 metre difference in the high and low points on this route, about 280 feet. Cool. The low is near the C-Train track, while the high point is on 162 Avenue, close to James McKevitt.
Today's run:
Distance: 8.89 km. Time: 59:01.12. Speed: 9.0 kph.
Rest distance: 625.5 m. Rest time: 6:00.
Total distance: 9.52 km. Total time: 65:01.
Weather: Cloudy and -18C, with a 21 kph wind from the north north west, for a wind chill of -28C. The wind really wasn't a factor except for the last 500 m or so along Millrise Drive, where it's kind of exposed.
I'm somewhat surprised at how consistent my intervals are. It felt slow on the first three, seeing as how I was climbing for all of them. And the fifth one was a long downward run, which felt faster than the others. The first five were between 1.35 and 1.37 km. The sixth was a slog through unplowed trail, not really packed, and with uneven footing. I assume that's good.
Added a bit more to the distance tonight, going farther north before turning west and heading up the hill. Crossed James McKevitt, down Shawnee Gate, then west on Shawnee Drive. Then south on Evergreen Street back to James McKevitt. Really nice through there, though such neighbourhoods will be forever beyond my meagre means.
I rather liked the run up Evergreen Street. It's like a long upward curving ramp, kind of like the ramps they thought they'd launch rockets from in the early 50s. Starts out long and almost level, just a slight rise for maybe two thirds of it's length, then it starts to steepen, rising 25 metres to the intersection at James McKevitt in a seemingly short distance. And it looks intimidating from the north end, because you can see this sudden rush skyward at the other end.
Having a look at the GPS, there's about an 88 metre difference in the high and low points on this route, about 280 feet. Cool. The low is near the C-Train track, while the high point is on 162 Avenue, close to James McKevitt.
Today's run:
Distance: 8.89 km. Time: 59:01.12. Speed: 9.0 kph.
Rest distance: 625.5 m. Rest time: 6:00.
Total distance: 9.52 km. Total time: 65:01.
Weather: Cloudy and -18C, with a 21 kph wind from the north north west, for a wind chill of -28C. The wind really wasn't a factor except for the last 500 m or so along Millrise Drive, where it's kind of exposed.
I'm somewhat surprised at how consistent my intervals are. It felt slow on the first three, seeing as how I was climbing for all of them. And the fifth one was a long downward run, which felt faster than the others. The first five were between 1.35 and 1.37 km. The sixth was a slog through unplowed trail, not really packed, and with uneven footing. I assume that's good.
Tuesday, January 04, 2005
The Loganator Arrives
Got home to an empty house tonight. Katie was at a friend's house, and Becky and grandson Logan were with the missus out shopping for kid's cloths. When they arrived on the bus last night, one piece of luggage was lost (and still is). That was the one with all Logan's clothes and stuff. Greyhound is hopefully looking for it.
Did a bit of a longer run tonight, going up James McKevitt and following it all the way to 162nd Avenue. Then down that to the C-Train tracks and back home. It was a bit cold, but the sidewalk had been nicely plowed, so easy running. Also found that magic pace that I seem to be able to keep at forever. So a really nice tour, circumnavigating the neighbourhoods of Millrise and Shawnessey.
I also adjusted the intervals this time to nine minutes running and one walking. Seemed to be logical following the race on New Years Eve, where I was pretty much running the whole thing.
Today's run:
Distance: 7.13 km. Time: 47:31.17. Speed: 9.0 kph.
Rest distance: 443.7 m. Rest time: 5:00.
Total distance: 7.57 km. Total time: 52:31.
Weather: Clear and -16C, with winds south at 18 kph, for a windchill value of -24C. Not bad at all, relative to the last couple of weeks.
Had to wait awhile to get this wrote up, as the Loganator and me had some catching up to do.
Oh, yeah, took the big step of signing up for the Burnco Calgary Marathon on July 10. Gonna run the whole thing, or try to, anyway.
Did a bit of a longer run tonight, going up James McKevitt and following it all the way to 162nd Avenue. Then down that to the C-Train tracks and back home. It was a bit cold, but the sidewalk had been nicely plowed, so easy running. Also found that magic pace that I seem to be able to keep at forever. So a really nice tour, circumnavigating the neighbourhoods of Millrise and Shawnessey.
I also adjusted the intervals this time to nine minutes running and one walking. Seemed to be logical following the race on New Years Eve, where I was pretty much running the whole thing.
Today's run:
Distance: 7.13 km. Time: 47:31.17. Speed: 9.0 kph.
Rest distance: 443.7 m. Rest time: 5:00.
Total distance: 7.57 km. Total time: 52:31.
Weather: Clear and -16C, with winds south at 18 kph, for a windchill value of -24C. Not bad at all, relative to the last couple of weeks.
Had to wait awhile to get this wrote up, as the Loganator and me had some catching up to do.
Oh, yeah, took the big step of signing up for the Burnco Calgary Marathon on July 10. Gonna run the whole thing, or try to, anyway.
Sunday, January 02, 2005
First Run of the Year
Wasn't going to go today, but I was working on stuff that was getting frustrating, and I was getting jumpy. So, what the heck, a run will clear the mind. It turned out to be a rather lovely day for it, even though it's a bit cold.
Today's run:
Distance: 7.45 km. Time: 48:09.39. Speed: 9.3 kph.
Rest distance: 1.07 km. Rest time: 12:00.
Total distance: 8.52 km. Total time: 60:10.
Weather: Sunny and -18C. There was about 5 cm of snow on the paths, and traffic had done very little packing. So I was happy to have had a fairly consistent run, in spite of the path conditions.
My brother, Shane had a heck of a run in the Abbotsford Resolution Run - 5 km in 22 minutes, over 13 kph! I'm impressed. We're still waiting to hear about Wendy's run in Regina. A blizzard the day before brought them a pile of snow, and on race day, there was a heavy snowfall warning. No word on if she even made it to the starting line.
I seem to have caught the bug. I've signed up for the St. Patrick's Day 10K. And I have a list of other races I'm considering.
Today's run:
Distance: 7.45 km. Time: 48:09.39. Speed: 9.3 kph.
Rest distance: 1.07 km. Rest time: 12:00.
Total distance: 8.52 km. Total time: 60:10.
Weather: Sunny and -18C. There was about 5 cm of snow on the paths, and traffic had done very little packing. So I was happy to have had a fairly consistent run, in spite of the path conditions.
My brother, Shane had a heck of a run in the Abbotsford Resolution Run - 5 km in 22 minutes, over 13 kph! I'm impressed. We're still waiting to hear about Wendy's run in Regina. A blizzard the day before brought them a pile of snow, and on race day, there was a heavy snowfall warning. No word on if she even made it to the starting line.
I seem to have caught the bug. I've signed up for the St. Patrick's Day 10K. And I have a list of other races I'm considering.
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