Long Weekend Solo

Heather is out of town again, so I went solo. It's been a fabulous weekend weather-wise, so I couldn't wait to get out there. And it looks like everyone else was ready to be out there, too.

Not feeling great this morning though, so I started slow and was going to see how I felt going along. I was ready to cut it short if I started to feel really crappy, but the more I ran the better I felt.

I actually made pretty good time to Edworthy, better than I expected. And up until the turn around Angel's Cafe it was an uneventful run. But just in behind, on the bank against the highway, a goose family was making it's way down to the road. Seven little ones, looking very fluffy and new.

The return run was pretty good. I felt strong and had a great pace. I caught up to a couple who had drifted in from the condos near Point Mackay, and were going slightly slower than me. I passed and said good morning. Stoney silence.

I moved in front of them and pushed it a little just to get some distance. Then they passed me. No worries, except that as they pulled in front of me they slowed down again. OK, so I endured that for another minute, then decided to pass again. As I got along side them, they sped up again. At that point, my Garmin said it was time for a walk break, so they got way ahead of me. But for a couple of minutes, it was just like driving in weekend traffic on the Trans Canada from Banff.

Anyway, it was too nice a morning to be affected by that weirdness. And for one robin sitting in a bush beside the path near the Crowchild/Memorial interchange, it was almost the last morning. He fled toward me, then down the river bank, as the leaves on the bush exploded around a small hawk that traveled through it claws-first.

All this happened less than ten metres in front of me. It was too small to be a red-tail hawk, and too brown. Kinda stripy on the underside. It recovered from it's dive in less than the width of the trail, almost coming to a full stop five feet off the ground. Then it banked away from me, glided down the river bank and along the shore. Spectacular!

Between the Deerfoot driving style of those two runners, and witnessing a raptor doing his grocery run, I was a little pumped. It felt fast, and I was feeling a little strain in the lungs. I probably haven't pushed like that enough, and it felt great. It also didn't last.

After a walk break just before 14th Street, it felt like it was all I could to to start running again. Another walk break up the ramp to the foot bridge to Prince's Island, and the legs just didn't want to swing any faster. But I took on The Path Under The Stairs, and actually managed a fairly agressive climb. I even passed a cyclist labouring up the steeper part of it (who promptly passed me - another Deerfoot experience)

I felt this climb in the lungs though, and my breathing never really recovered in the half kilometre to the end of the run. Great run, considering how I felt at the start (and somewhat still felt at the end.)

Distance: 16.00 km. Time: 1:28:49 Average speed: 10.8 kph. (5:33 min/km)
Rest distance: 893.9 m. Rest time: 9:00.
Total distance: 16.89 km. Total time: 1:37:49.

Shoes: New Balance 1061.

Weather: Cloudy and 19C to start, ending at 21C.

Hot Run

We're finally getting hot weather, and wouldn't you know it, I feel bloody awful. I don't know what has hit me, but I've had a splitting headache since mid-morning, which finally went away a couple of hours ago.

I thought maybe a run would be the thing to sweat it out, so out I go. And sweat, I did!

By the time I got to the foot bridge to Prince's Island, I was feeling the heat, and feeling slow, to boot. I felt like I was just barely plodding on the promenade.

At 14th Street, on the bridge, I was definitely dragging, and it only got tougher once I got to the other side. I seem to have the ability to keep going no matter what, and today was no different, but I sure thought about it.

By the time I got to the ramp up to the foot bridge again, I felt drained, and The Path Under The Stairs was one of those ordeals that never seem to end, but at the end you remember nothing about it other than it was long and hard.

I've been running along the bluff to 4th Street and then backtracking once I get to my street, but today I opted for the shortest way home, up 2nd street, which cut maybe 200 metres off the run.

Now it feels like I'll never stop sweating, or ever be able to move much. Not sore or anything, just drained. I really don't believe what the GPS is saying as far as speed, but it holds up to experience.

Today's run
Distance: 7.02 km. Time: 39:21.
Average speed: 10.7 kph (5:36 min/km).

Shoes: New Balance 1061.

Weather: Sunny and 27C.

Something Different

Enough running alone. I headed down to the Eau Claire Running Room to try a group run. Still seems a little odd in that everyone goes their own way. It seems kind of counter-intuitive to get into a running group to run alone.

Anyway, a one mile run to the place, and then pick a group to run with. I thought I'd try the 10 km group. The route chosen was was the short zoo loop, which I haven't run for over a year - too many crack heads.

But there were not too many people hanging out along the path so it felt relatively safe. A lot of in-line skates went by. I talked to one person for awhile, until we got to the bridge from the zoo parking lot over to Memorial. At that point there seemed to be some confusion about which way to go.

We eventually got sorted out, heading over to Memorial. I followed another guy for awhile, and eventually struck up a conversation. At the suspension bridge to Prince's Island, we climbed the stairs and crossed, catching up to the group, and a couple of others, by the brass propeller.

And after a bit of stretching and stuff, I picked it up and headed back home.

Today's run
Distance: 9.17 km. Time: 50:10.
Average speed: 11.0 kph (5:35 min/km).

Shoes: New Balance 1061.

Weather: Mostly cloudy and 19C.

Mothers Day Run

I signed up for the Mothers Day Run at the last minute. Heather had told me ages ago about signing up, and that had got me thinking about it, too. So Wednesday night I signed up.

Weather-wise, it wasn't sounding good, but in this town you learn to not take Environment Canada too seriously. Slightly chilly, but clear and sunny. And the adrenalin took care of the chill.

I saw Heather briefly as I arrived, then went to wander a little and warm up. There soon was a small crowd with huge placards, looking a bit like a protest of some sort, except the placards said things like "6 min/km" and "Walkers". They spaced themselves along 9th Avenue and people immediately began to gather behind each one.

I wandered a little, trotted up and down the side of the street. Eventually I joined the group behind the 6 min/km sign. The trick at that point was to keep the chill off, and for that they had some kind of aerobics instructors up at the front leading the crowd. I couldn't see what they were doing where I was standing, but occasionally took the cue from the surrounding crowd.

Once we got started, it was a tight crowd going west on 9th. At 5th Street we went south, and I was passing a lot of people, wondering all the while if I was pushing too hard and when would I crash. But I kept it up.

Mostly it was good running. I felt really strong and probably not a little propped up by the adrenalin of a race, even a fun one. Down Elbow Drive,until going left at Lansdowne. After that, I have no idea where we went, as I don't know that part of town.

We did some out and back thing for a couple of blocks on one street, and then on to Mission Road and down to 4th Street. Coming off 25th Avenue were all the walkers, and suddenly the road got crowded. Us 10K runners had one lane, the 5K runners and the walkers had the other three. At times I took to the sidewalk, just to run on a reasonably flat surface. The cambre of the road in that one lane was pretty extreme and my ankles were feeling it.

At 10th Avenue they herded us eastward and I was wondering where the heck the finish was. We turned left at northbound Macleod, down the underpass toward city hall, and there it was. I sprinted the last block, and queued up for the food.

What a strong smooth run! Even a couple of hours later I feel great. But the GPS definitely got confused - it says I ran 12 km. I'll post my official time later.

Today's run
Distance: 10.0 km. Time: 53:10.
Average speed: 11.3 kph (5:35 min/km).

Shoes: New Balance 1061.

Weather: Partly cloudy and 8C.

Must Be a Runner...

...to be running in this weather. Surprisingly, there are a lot of us.

When I got home from work, the rain was coming down pretty steadily, so I figured I would probably get a little damp on a run. But I changed into my running gear, and then my daughter called, and after all that, the rain had stopped.

I splish-splashed along the bluff and down The Path, which looked deserted. I passed a couple of runners on Prince's Island, and a couple more on the promenade. I continued to meet runners all along the path to 14th Street, and across, and on the way back.

Not too many cyclists, though.

At The Stairs, the bootcampers were back, though not too many. A hard push up the hill and then it was a skip along the red shale path on top of the bluff, dodging puddles and stuff.

Today's run
Distance: 7.16 km. Time: 39:55.
Average speed: 10.8 kph (5:35 min/km).

Shoes: New Balance 1061.

Weather: Light rainshower and 1C.

Trying to Get Back

Tough run tonight. I felt a little tired, and very stiff. Everything seemed to hurt almost right off the start. But as usual, after awhile, when I got warmed up, it was much better.

The run itself, once I was into it, went really well. In fact I had great energy, and even powered up The Path Under The Stairs pretty hard.

Of the run itself, not much of it is memorable. The Path and The Stairs were crowded with bootcampers and other runners.

Maybe I need a change.

I forgot to plug the GPS in so it was still dead. Since I did the 14th Street loop, I'll use the same numbers as my last run, since it's the same distance and that's about my average speed.

Today's run
Distance: 7.00 km. Time: 40:00.
Average speed: 10.5 kph (5:43 min/km).

Shoes: New Balance 1061.

Weather: Cloudy and 8C.

Llingering in Lloyd

OK, so I'm overdoing the double L thing. But how often do I get to run in this town?

I'm a couple of days late with this one. After an early run, we checked out of the hotel, grabbed breakfast and hit the highway for home. After getting home late, no time to write it up. And yesterday, I had to go from work to a seminar that went late, and I had to get a few groceries, too. So here I am.

I was up early, as usual, so I got the running shorts out and tied on my shoes. I crossed the highway from the hotel, then headed west to the road that went south toward that park I ran in a couple of days before.

I had the GPS, but forgot to hit start until I was a couple of hundred metres down the street going south - maybe a kilometre from the hotel. I made note of a sign so I could measure the missing distance.

It wasn't nearly as far to the park as I had thought. About another kilometre, and I was at the park gate, which was locked up. I would have just stepped around the gate, but a security guard pulled up to unlock everything.

After that, I kept to the left. I missed that path that went past the maintenance facility, and kept going past the miniature golf course and the skateboard park. Past the aquatic centre to the pond. The ice had retreated some in the two days since I'd been there, but there was still lots.

Around the other side and past the bandshell/presentation stage I checked the GPS which said I'd gone just over three kilometres. I took a left on a paved trail into the bush.

At the barbeque shack I went left again, on an unpaved trail, but found another shortly after. On that, I ended up going past the deserted parking lot, and then past the tennis courts, through the sundial, and to the gate.

There sure is a lot of stuff there, for a park that size.

Back on the street, I retraced my steps north, and found my GPS had shut down, batteries depleted. Oh, well, I'll estimate. Near the hotel, I slowed to a walk, and thought about breakfast.

Today's run
Distance: 7.00 km. Time: 40:00.
Average speed: 10.5 kph (5:43 min/km).

Shoes: New Balance 1061.

Weather: Mostly cloudy and about 5C.

Llovely Lloydminster

I'm doing some traveling on family business and find myself in Lloydminster this afternoon, and using my daughter's Macbook to type this up. I asked about where to run at the front desk of the hotel, and they suggested Bud Miller All Seasons Park. Not too far to drive, so off I go.

Actually nowhere in this town is too far to drive, or even too far to walk, come to think of it. In retrospect, I could have got a decent run to the park from the hotel, without driving.

Anyway, I got to the park, parking in a large lot beside what I think is an aquatic centre. I headed started on a path along side the parking lot, and after a short brisk walk, started the run. The path soon took me past a tennis court, and then past this huge yellow pipe sticking out of the ground at a weird angle. There were these narrow paving brick paths radiating out from this thing, and it took a moment for me to realize that is was a humongous sundial.

After that, I crossed a muddy road, passed a maintenance shed, and crossed the road by the gate to the park. On the other side was another maintenance facility, and a little further on, a parking lot in front of what looked like a school or something. I ran across the front of it and found the path had disappeared. I backtracked and went around behind it to find a road that lead back toward the aquatic centre.

Past the side of the aquatic centre, and I found myself running along side a small lake that was mostly still frozen over. On the far side was a small amphitheatre with a white sail-like roof over it. Then a branch on the path took me through the aspen forest.

Just past a barbeque shack, I took an unpaved branch of the path and dodged mud and puddles, eventually getting back on another paved path. This one lead straight out of the park into the adjacent subdivision. So a hard right took me behind that and to a drainage ditch. The ditch lead back into the park, eventually flattening out at a soggy picnic area. Past that and its parking lot and I was back at the park gate.

So straight back past the aquatic centre, around the lake again, and this time at the barbeque shack I stayed on the paved path which lead past a maze. In a few years it'll be pretty cool, but right now, the hedge is only a couple of feet high.

And then I was back at the parking lot. Lovely little park, but small enough that I had to go around it twice to get some distance. In fact running to the park would have been a good run.

Today's run
Distance: 7.01 km. Time: 39:06.
Average speed: 10.8 kph (5:35 min/km).

Shoes: New Balance 1061.

Weather: Mostly cloudy and 13C.

Busy Out There!

There just seems to be more traffic tonight. Getting home was slower, crossing the street even took a little longer. And the side streets seem busier, too. But once on the paths, it was great.

I like it better when it's warmer. There are more people out, and there seems to be more life along the paths. There's always us diehard runners, and the all-weather cyclists. But there's more people walking home from work, or hanging out along the promenade.

Tonight seemed like a slow plod. My legs felt a little used up, and breathing was heavy like it can be sometimes. Nothing to do but push through with it. The Path Under The Stairs wasn't bad at all, for some reason. I managed to power up the whole thing without losing much speed or running out of breath.

But, yeah, a slow run.

Today's run
Distance: 6.46 km. Time: 39:45.
Average speed: 9.8 kph (6:09 min/km).

Shoes: New Balance 1061.

Weather: Cloudy and -3C.

Early and Fast

Wow, what a morning! It's stunning out with warm temps and lots of sun, and it's way, way overdue.

No word from Heather about running together, so I decided to get out early and go on my own. I think she's running in the Police Half, though I don't see her name in the list.

It was a little chilly to start, but then I was down to shorts and a t-shirt, determined to enjoy a summer-like run. Ten minutes into it, I was good.

I've missed running in the mornings. Lots of "good mornings" and smiles. People out having a good time on a sunny Sunday morning.

I did the usual route: down to the river, across Prince's Island, along the promenade and along Bow Trail to Crowchild where I crossed back to the north side. Then westward toward the foot bridge to Edworthy.

I noticed the sign on the washroom down there - "Point Mackay Washroom". That's its official name, and we're glad it's there. Some days, it's the reason the first half of my run is so fast, is when it's the goal.

Anyway, the run home was even faster today. I felt really good, even better than usual. I still feel good. I must have finally got the stretching thing down, plus goos sleep last night, and good breakfast - all of that stuff.

Distance: 16.20 km. Time: 1:24:26 Average speed: 11.5 kph. (5:26 min/km)
Rest distance: 959.0 m. Rest time: 9:00.
Total distance: 17.16 km. Total time: 1:33:26.

Shoes: New Balance 1061.

Weather: Sunny and 7C to start, ending sunny and 12C.

It's Been a Long 5 Minutes...

It's been cold and snowy for a week now. It's supposed to be much better on the weekend, and I hope so, cuz I wanna run in shorts!

I was only going to go as far as 14th Street, but it felt good tonight. So I kept going. Got into a little traffic jam on the bridge under Crowchild between me and a bunch of cyclists. Too many going both ways.

After that, just bear down and head home. Another traffic jam in Prince's Island Park, on The Path Under The Stairs, and on The Stairs, with all the bootcamp groups out. I wonder if they get in each others' way sometimes.

Back home, ho-hum. I hope I can soon be out in the sun, maybe even getting in some nooners.

Today's run
Distance: 10.06 km. Time: 56:03.
Average speed: 10.8 kph (5:34 min/km).

Shoes: New Balance 1061.

Weather: Cloudy and -3C.

Winter is Over - Again!

It's all melting and slushy, but most of the paths are clear. In some places there are puddles, and some of them are big. I stomped in a big one on the 14th Street bridge, which I didn't think was as deep as it was. Big splash, and of course the stomping foot stays dry, while the wave it creates washes over the other foot as it swings forward.

After that, more slush, more puddles, but lots of dry pavement.

I finished via the Centre Street bridge again. I like Nony's Awful Little Hill and it stretches the run a little farther than The Path. Plus there's getting to be a lot of traffic on The Path, and at both ends of The Stairs, with all the bootcamp groups.

Nice run, and I even got close to dressing right for the weather. We'll be back to shorts soon.

Today's run
Distance: 7.61 km. Time: 42:47.
Average speed: 10.7 kph (5:37 min/km).

Shoes: New Balance 1061.

Weather: Drifting snow and -8C.

Winter Again

48 hours of snow, starting Friday morning, and it's piled up rather impressively. Gonna be an interesting commute tomorrow.

But the paths were clear, and what solar radiation reached the ground rather efficiently melted any ice and snow wasn't scraped off. There were only a fe spots where the ice made it dicey.

I didn't get to the big distance run today. In fact, I haven't been feeling all that wonderful the past few days, so I decided not to push it. No energy for a long run anyway.

Just to mix it up a little, I crossed the river at the C-Train bridge, ran down to 14th Street and crossed back, then crossed at the C-Train bridge again - a sort of figure eight loop. For fun I watched the GPS on the crossings. 14th Street is 190 metres end to end, while the C-Train bridge is only 120 metres.

It's cold, but not as cold as it looks. I was way over dressed again, although the wind added a rather rapid cooling dimension.

Today's run
Distance: 7.35 km. Time: 43:18.
Average speed: 10.2 kph (5:53 min/km).

Shoes: New Balance 1061.

Weather: Drifting snow and -8C.

Crappy and Cold

Not really, but it sure isn't shorts and t-shirt weather. That doesn't help when the motivation is just not happening. It's been hard enough to get out when it's nice. Add to that my consternation that I've had to admit that those extra calories that accumulated over the Christmas holiday are still hanging on, and it just ain't been the most uplifting of days.

But I was out there. Down to the bluff, and as I approached, at least five runners went by, so I was thinking that hey, I'm not so crazy after all. But it was one of those bootcamp type groups that hang out on The Stairs. Going down The Path, I encountered a few more goose stepping uphill, including one with a somewhat confused looking golden retriever.

Across Memorial and down the ramp to the trail on the berm, it was much quieter. I was out a little late, but I thought I'd run into more of the after-dinner crowd. I guess the weather was keeping the less enthused at home.

I crossed at 14th, ran along Bow Trail and the promenade to Eau Claire, and just to dodge the bootcamp traffic, kept going east and then up on the Centre Street bridge. It adds about 400 m to the run, but I also get to avoid The Path Under The Stairs, and aside from the traffic, sometimes it's just a nasty steep bitch. Well, and I was feeling a little lazy about hills, too.

Anyway, I was back home shortly after, and stretching on my front step. It didn't seem so cold and crabby then. Running does that.

Today's run
Distance: 7.40 km. Time: 41:56.
Average speed: 10.6 kph (5:40 min/km).

Shoes: New Balance 1061.

Weather: Cloudy and 1C.

Where'd the Week Go?

I haven't been able to get out all week, what with all kinds of stuff going on. There were some medical issues with a family member earlier in the week, but it's all better now. But it was exhausting all the same.

So today was the first run in a week, and I probably should have taken it a little easier. But I went for the distance anyway. It's actually hot out, and people are everywhere.

I was running the south side of the river dodging walkers and bikers and bladers, just enjoying the run. The cloud had been hovering all morning, with the chinook arch holding a little to the west, and ever so slowly edging east. By the time I got to Crowchild and crossed back to the north side, it had slid far enough to let the sun come down.

I'd called Heather yesterday to see if she was up for joining me. She'd been in Vancouver and Mexico and a few other places the last few weeks, so we haven't run together for awhile. Since I hadn't heard back from her I figured she was either tied up or still out of town. So it was with some surprise that I met her about two kilometres into the return leg from Edworthy.

She'd been busy all weekend and hadn't got my message until quite late, and also thought I'd be out in the morning, so hadn't tried to call. She joined me on the return run and we caught up on what's been happening with each other for the last month or so.

By the time we reached 14th Street, I was in some pain. I've had stomach cramps before on runs, those nasty stitches that stab in the ribs. Usually they go away after ten minutes or so, but today they were hanging on. Perhaps it was in sympathy of Heather's reaction to all that spicy food when she was in Mexico a couple of weeks ago, but it got quite difficult to keep going.

We got to the foot bridge to Prince's Island, and shared a sweaty hug. And then I walked home. I can only remember one other time that I haven't completed a run, but I just didn't feel up to running The Path from that point.

Still a great run, though, with good speed and distance.

Distance: 14.74 km. Time: 1:23:16 Average speed: 10.6 kph. (5:26 min/km)
Rest distance: 1.05 km. Rest time: 9:00.
Total distance: 15.79 km. Total time: 1:32:16.

Shoes: New Balance 1061.

Weather: Mostly cloudy and 18C to start, ending mostly cloudy and 22C.

"Waiting Five Minutes More..."

A stunning morning, sunny with a light fog that burned off quickly. It would be a wonderful day for a run. I dealt with some errands all morning, and about noon, changed into running duds and headed for the reservoir.

I parked at the end of Crowchild by the rowing club again. A breeze was blowing from the east, and it had a touch of iciness to it. In the west, the mountains were disappearing behind low grey cloud.

This time I headed north through Lakeview toward the causeway, then over Glenmore and around to the dam. A little over twenty minutes and I was at the hospital. By forty minutes I was at Glenmore landing, and at fifty I was at the marina on the south side. Looking across the reservoir at these places from my starting point, I thought it would be a lot longer, but of course there's still about forty minutes of running to get back to the car.

The cool thing about spring is the wildlife waking up and coming out to check things out. Which lead to a game of chicken with a red squirrel. He was sitting on the trail munching on something, and at first I thought he'd bolt for the bush long before I got there. But he just sat there

Gotta go, I'll finish this later

=======
It's a week later, and I can't remember what I was writing. It's been a bit of a mixed up week.

My stats:
Distance: 15.63 km. Time: 1:23:51 Average speed: 11.2 kph. (5:22 min/km)
Rest distance: 912.4 m. Rest time: 9:00.
Total distance: 16.54 km. Total time: 1:32:51.

Shoes: New Balance 1061.

Weather: Pretty nice, I think.

Back in Shorts Again

I just proved the adage that you never gain going with the wind what you lost going into it. There's a bit of a breeze for sure, strong enough to get those heavy duty wind chimes by The Pumphouse going. They're made from heavy rebar and it takes a pretty stiff wind to get them going - like tonight.

But warm enough for shorts and a tee - I love it. Once I was turned around and running with the wind, I even felt a little over-dressed, with a regular tee over a long sleeve technical one.

Anyway, a nice run to Crowchild and back. But I see the geese are beginning to make their presence known, what with the leavings of their gastro intestinal issues everywhere - ewww!

Today's run
Distance: 9.98 km. Time: 57:00.
Average speed: 10.5 kph (5:43 min/km).

Shoes: New Balance 1061.

Weather: Cloudy and 10C.

Smoggy But Fun (Oh, and Gummy, too)

I'm feeling really good right now, and about time. The weekend was a little challenging as far as feeling good.

It was a really fun evening, and I even got a couple of hellos and some eye contact. That lifted the mood considerably, since there are still a lot of inward looking types out there. Must be the weather.

Flavour-wise, the air was a little bleah. Some of the more obnoxious exhausts seemed to hang over the running paths, often thick enough to taste. There was a breeze, but it didn't seem to have enough oomph to move the stuff.

The geese are back on the paths, too, cranky as ever. Gulls are piling up on the river, and the river is pretty much ice-free. The water level is down about a metre, if the ice shelf along the shore is any indication.

I haven't joined the ranks of iPod and MP3 users yet, but I do all right. My head can keep me going with a tune or two as I run. Last night, when I probably should have been going to bed, I was sampling a little of the 3-D animation on YouTube, and ran across this one. (Click the More link on the right for the words.) Not nearly as irritating as the damn gopher song, but it sticks the same. The beat isn't too bad to run to.

Today's run
Distance: 10.42 km. Time: 55:26.
Average speed: 11.3 kph (5:19 min/km).

Shoes: New Balance 1061.

Weather: Partly cloudy and 3C.

Snowy and a Little Splishy-Splashy

Wotta surprise this morning - all this snow! I woke up a little early, thinking it was a lot later, cuz it seemed so bright out. But it was just the street lighting bouncing between the low cloud and about 20 cm of new snow, and it was still coming down.

I got out a little after noon, into the last few flakes. Breaks in the cloud cover had already let the sun at a lot of the snow, and melting was well underway, which was good cuz those side streets are hell to run on when they're icy.

By the time I got to the bottom of The Path Under The Stairs, there were actually dry stretches of path, although the foot bridge was a little slushy. Across the river it was all dry pavement.

I was in great shape today, feeling fast and energetic. At the thirty minute mark I was across the Crowchild bridge and on the trail heading west toward Edworthy. Not a lot of runners out, but it was by no means lonely. Occasionally the traffic would attempt to spray the unwary from a pothole full of water.

After a bathroom break, I circled Angel's Cafe and headed back, still with lots of energy. I don't know what that was all about but I felt like I was back at The Path in near record time. I powered up The Path and along the bluff to 4th Street, then back towards home.

Today's run:
Distance: 16.14 km. Time: 1:27:35 Average speed: 11.1 kph. (5:26 min/km)
Rest distance: 998.5 m. Rest time: 9:00.
Total distance: 17.14 km. Total time: 1:36:35.

Shoes: New Balance 1061.

Weather: Light snow and -8C to start, ending with cloud and -6C.

Another Run

Titling is a challenge. If there isn't anything special about the run, then what does one say about it?

A good run, but pretty standard. I did the 10 km loop to Crowchild and back.

I don't think I'm stuck in a rut, exactly, but perhaps running has become so routine for me that I'm not noticing much? Not true, of course.

Mostly I notice the lack of eye contact from other runners at this time of day. Is everyone just fried from a long work day and wanting to turn inward? It's one of the things that has always drawn me to run along the river, and the Sunday morning runs are wonderful for that.

Economic issues? Certainly lots to be concerned about there, I suppose. I'll have to watch this for awhile.

Today's run
Distance: 10.10 km. Time: 55:16.
Average speed: 11.0 kph (5:28 min/km).

Shoes: New Balance 1061.

Weather: Cloudy and 5C.

The Reservoir

Just to shake things up a little, I thought I'd try a circuit of the Glenmore Reservoir. It's supposed to be about 17 km around, so that would be a perfect distance, roughly the same as run to Edworthy and back from my home.

It took a little while to get organized - nothing like turning around to go home to get the forgotten stuff, but it only happened once (this time...). I drove straight down Crowchild to the very end, parking in North Glenmore Park near the Rowing Club clubhouse.

Nony and I had run this a couple of times last year, just across the Weaselhead Flats and back. It started out cloudy and cool, but I realized I was overdressed (again!) after a half a kilometre. And once down the hill and on the flats, the sun was out and it really started to warm up. Too chicken to dress light, or too dumb to wear layers.

But it wasn't that bad. A little ice was still on the north side, just before the big hill, since that part is so sheltered. At the top it was straight slogging to the Sailing Club. And a little ways past that, I was in new territory.

I'd walked this stretch, toward Glenmore Landing, last year (or maybe the year before) and hadn't really gone that far. I knew there was construction to get around and that parts of the trail were closed because of that. A friend had walked it a couple of weeks ago, and he had filled me in on it. Once I got to Heritage Park it was a little confusing, but I quickly sorted it out.

Across the parking lot, through Eagle Ridge, and behind the Rockyview hospital, and then on the overpass over the off ramp from east-bound Glenmore to south-bound 14th Street. Once I was across and looking back at the construction on Glenmore, I noticed the loop under the overpass and along side Glenmore causeway. That probably would have taken a couple of kilometres off, but what the heck, I was out for distance.

Over the dam and it's noisy piping (a gurgly 36" that blocks the view to the north from the top of the dam), then up along side the water treatment plant and the tennis academy, and I was following the fence around the Lakeview Golf Club. Over the floating overpass (it said FLOATING in big letters on the span over Glenmore), then on the other side I stayed left.

That took me along side the Earl Grey Golf Club, and added to my distance a little, since I got a little lost in the suburban cresents around there. But I finally got back to the path, and after that, it was down the side of Crowchild to the rowing club house, and my car.

Today's run:
Distance: 16.15 km. Time: 1:32:44 Average speed: 10.4 kph. (5:45 min/km)
Rest distance: 1.02 km. Rest time: 10:00.
Total distance: 17.16 km. Total time: 1:42:44.

Shoes: New Balance 1061.

Weather: Cloudy and 4C to start, ending with sun and 12C.

A Dead Battery and a Nice Trip

Just to say, I did get out last Tuesday, and then didn't get around to writing about it. I also left the Garmin on, with the intention of writing it up, but there ya go. I believe it was a very nice run, though I can't remember much of it.

I also intended to go last night as soon as I got home from work, but I just didn't have the energy. For a short week, it was pretty long and stressful.

So I went this morning after giving breakfast plenty of time to settle. Absolutely a beautiful morning, clear and sunny. I went with shorts and tee, although that light breeze from the northwest had me thinking second thoughts about that decision. It didn't take long to get warm though.

The paths were not as busy as I thought they would be, but then I was out pretty late in the morning. Even so, there were a lot of runners out. On the back side of the run, the south side of the river, there's a retaining wall that holds the path up beside the river. There's also a strip of green between the path and Bow Trail (well, hopefully it'll be green in a month or two). Bike and foot traffic has made a path that goes onto this green space and up against the guard rail along Bow Trail, and I've always noticed the end of it, but never the start.

So today I did see it, and decided to try it out for a little variety. Glancing at the Garmin (it said I'd run 6.04 km) was when a protruding boulder rammed the toe of my shoe, and in stretching to keep my balance, I could feel the over-extension in the hip flexor. This is the one that troubled me so much after the Vancouver marathon.

It took a couple of hundred metres of running a little slower to work out the kinks in that, but it felt fine after that, And then, just as I approached the 10th Street underpass, the Garmin seemed stuck on 6.39 metres. I glanced at it after I passed under 10th Street, and by then it had shut down, completely drained of power. I'm surprised it lasted as long as it did, given that I left it on the other day and it probably ran out of juice from that.

So instead of taking Centre Street and Nony's Awful Little Hill, I stuck to The Path Under The Stairs, since I know almost exactly how much distance that gives me. (There are always excuses to shorten a run, and for some reason this time I succumbed to it. I can also tell myself that I'm saving myself for the Sunday long run)

Still a great run, and it feels great to be in shorts and t-shirts again.

Tuesday's run:
Distance: 7.10 km. Time: 38:31.
Average speed: 11.1 kph (5:25 min/km).

Shoes: New Balance 1061.

Weather: I think it was pretty nice out.

Today's run (Est. from data present when the Garmin died)
Distance: 10.00 km. Time: 53:50.
Average speed: 11.1 kph (5:23 min/km).

Shoes: New Balance 1061.

Weather: Cloudy and 10C with a 41 km wind gusting to 58 km.

Another Instance of "Wait 5 Minutes..."

Cold and snowy, even kinda miserable. The snow started last night, thick, wet and fluffy, making the roads sloppy and piling up on the unpaved parts of the city. I had to drive to the south and back in the middle of it, and it wasn't fun, mostly cuz there's always some daredevil on Deerfoot that doesn't believe in the laws of physics.

On top of all this, I've had to deal with the loss of a family pet. It was a late Friday night vigil at the pet hospital, having to make a decision that all pet owners eventually have to make. Emotionally draining and I'm still dragging my backside after two attempts at a good night's sleep.

I have some things to attend to this afternoon and wanted to get an early start on the run, like first thing in the morning. Heather, my running mate, isn't a morning runner, so I was solo today.

Anyway, the sidestreets are icy as heck, so running was in little short steps to keep from slipping. Even under the snow it was slippery. The foot bridge to Prince's Island hadn't been cleaned and it was more like running on loose dirt, where it rolled out from underfoot and had me a little off balance. It wasn't going to be a fast run.

Once on the promenade by Eau Claire, the way had been cleared of snow, but that just exposed a rough and uneven layer of ice on the pavement. The St. Patrick's day run was set up, and I passed a few runners with bib numbers warming up. The kilometre markers were set up along the path as were the orange cones to mark the route.

I crossed back to the north side of the river at Crowchild, slipping through more orange cones. About a kilometre on, volunteers were trying to keep warm and out of the wind at the race's turnaround point. I kept going.

I did the usual quick turn around Angel's Cafe and crunched back along the path. Lots of runners out. We seem to be a hardy bunch (or a crazy bunch, as some would consider us).

At the race turn-around, a huge crowd of racers were looping around a stand of spruce trees while the volunteers cheered them on. Several of us other runners melded into the group, and for the rest of the run up to 10th Street, I was running in a crowd. That was were my energy lifted a little and I was actually passing people.

At 10th, the race crossed the river, while I kept going along Memorial. I could feel the energy leave me, and I shuffled up The Path Under The Stairs and toward home.

Today's run:
Distance: 16.12 km. Time: 1:33:26. Average speed: 10.4 kph. (5:48 min/km)
Rest distance: 973.3 m. Rest time: 10:00.
Total distance: 17.09 km. Total time: 1:43:26.

Shoes: New Balance 1061.

Weather: Cloudy and -13C to start, ending with light snow and -12C.

Windy and Whooshy

Kinda breezy out there tonight, but it wasn't cold at all. I was watching the temperature drop late in the afternoon, but that fall has stalled. Nice.

I ran the 10 km loop down to Crowchild again. Lots of dust and detritus in the air. It would be nice to be able to breath hard through the nose, but the best I could do was time inhales between gusts. Naw, it wasn't really that bad.

A few other runners, lotsa bikers. Even with the warmer weather, no one makes eye contact. A couple of runners did, but they are a tiny minority. It's much different running at noon downtown, or on the weekends.

The runs lately have been great. For the most part, I've been feeling really good out there. Tonight continues that, so much that I've been thinking of getting back into a race or two.

Distance: 10.21 km. Time: 56:20.
Average speed: 10.9 kph (5:31 min/km).

Shoes: New Balance 1061.

Weather: Cloudy and 10C with a 41 km wind gusting to 58 km.

Sweet Sunday Afternoon

Heather suggested we try running in the afternoon, so the morning was spent doing errands. Every moment outside was a teaser for the run. It's been so nice out, I couldn't wait to get on the paths.

I got to her place with shorts and t-shirt, a little early and certainly eager to get going. And this time was the same route wise, but what a wonderful run! We both seem to have energy to spare, and much of the run was effortless.

The weather had just about everyone who owns bike, blade, runner or walking shoe out on the paths. It was almost crowded. Past the Extreme Bean coffee shop, we were constantly being passed by bikes and roller blades.

At the bridge to Edworthy, we rounded Angel's Cafe and headed back on the other path, since the ice was almost gone, but the walking traffic was so heavy that we ended up on the grass between the paths, occasionally dodging the low spots where the melt water was accumulating.

We decided to extend the run today, and once we got to the 14th Street bridge, we kept going. We were synced with the crossing lights at 10th, and just past that, we crossed the river under the C-Train bridge.

At 14th, it was up on top, and south toward her place, and we slowed to a satisfied walk for the last block. A great run, with great energy, and a stunningly glorious day.

Distance: 12.78 km. Time: 1:14:29.
Average speed: 10.3 kph (5:50 min/km).

Shoes: New Balance 1061.

Weather: Sunny and 10C.

Early Morning

In the dark, and after we go to daylight savings, it'll be even darker at that time of day. But it was beautiful morning, and feeling like it was well into spring, so this was the first run in shorts of the year.

I wasn't feeling quite up to the 10 km run after a session of sedation dentistry yesterday, so it was up and across the 14th Street bridge. There were several pairs of runners out, only a couple of cyclists.

But otherwise quiet. Even the neighbourhood bunnies were sleeping in. I was home in time to see the dump trucks pull up to the empty lot across the street, where they've already started digging for whatever million dollar mansion is going in.

Distance: 7.15 km. Time: 44:08.
Average speed: 9.7 kph (6:09 min/km).

Shoes: New Balance 1061.

Weather: Sunny and -6C.

"Wait Five Minutes..."

Out the door and into the car to drive over to Heather's, wondering if I have enough layers on, knowing that I do even though I feel thoroughly chilled. I worked at stretching my calves while I waited for her to come down, hoping the wind would let up, and maybe the snow wouldn't get any heavier than the few flakes being whipped around.

We walked down to 14th Street and toward the river, starting to run at about 10th Avenue. There was a large crowd of people walking on the path near the bus terminal. It didn't seem like an organized event, but they appeared to be together.

Near The PumpHouse, I looked up to see the edge of the cloud directly overhead, knife sharp as it crossed the sky from southeast to northwest. By the time we had crossed the river at Crowchild, the cloud had almost disappeared to the southwest. All blue sky and sunshine.

Runners out by the truckload. Lots of large groups and smaller groups, and singles. As before, time slid by swiftly with Heather and I yakking about this and that. We peeled off the windbreakers before we got to the turn around, and by the time I was halfway back toward Crowchild, I was wishing I hadn't worn the sweatshirt.

In no time at all we were back in front of her place, stretching out calves and quads, and planning for next week.

Distance: 10.89 km. Time: 1:04:50.
Average speed: 10.1 kph (5:57 min/km).

Shoes: New Balance 1061.

Weather: Sunny and -6C.

Another Snowfall

Just a bit of snow this morning, nothing to get excited about. It didn't even slow down my commute, as I got to work disappointingly on time, without really trying.

I expected there to be some of it around to make running interesting, but the paths are pretty much all clear. There is some wet places that will turn to ice soon, but they didn't affect my running. It was a beautiful sunny evening when I started, and not at all dark when I got home. And a good run.

Distance: 10.21 km. Time: 56:57.
Average speed: 10.8 kph (5:35 min/km).

Shoes: New Balance 1061.

Weather: Sunny and 0C.

Balloon Post?

For some reason the wind chimes down by The Pumphouse were easy to spot tonight. It's staying bright enough by the time I get down there. I've always wondered if there were more than those five, and if I just wasn't sharp-eyed enough to pick them out.

But near them, three really big balloons were tethered tightly to the chicken wire around a small stand of cottonwoods - the kind that's supposed to keep the beavers from cleaning the place out. No idea why they were there. They were off the path and kind of around behind, so someone had to push their way through the bush to get there.

It was a great run. Lots of others out, and I think people are starting to thaw a little, too. I didn't get much eye contact, but a few responded to my good-evenings

Distance: 10.03 km. Time: 56:34.
Average speed: 10.6 kph (5:38 min/km).

Shoes: New Balance 1061.

Weather: Mainly sunny and 5C.

Running Buddy

I'd met Heather a couple of weeks ago. It turned out that we both run, so we talked about getting together for a Sunday morning run. So today turned out to be perfect for that.

We decided to run to Edworthy and back. It turns out that it's about an 11 km run from her place. Marvelous weather and great company, and we got so involved in the conversation that the run was over in no time.

What's becoming typical for Sunday morning is lots of people out. It was a beautiful morning, and there was lots of great energy from all the runners

Distance: 11.19 km. Time: 1:05:37. Average speed: 10.2 kph (5:53 min/km).

Shoes: New Balance 1061.

Weather: Cloudy and -3C.

Anybody Seen My Energy?

Jeez, what happened?? I felt like I was dragging my couch along. No energy, and I felt just heavy. I hope there were extra calories sacrificed to get me out there.

I'm running in sunshine, though. Real sunlight for the first half of the run. Ahhhh.... And then I get the rapidly fading twilight. But spring is coming. We've had spectacular weather. In fact, I was over dressed. I should have been in running shorts and a long sleeve t-shirt.

There was a big oops on Bow Trail. A Beemer in the 14th Street off-ramp kinda misaligned with the lane under 14th, and tried to climb the concrete abutment that holds the overpass up. Nasty lookin' crunch, but apparently no one was hurt. Of course it was snarling traffic a little.

Distance: 9.84 km. Time: 55:34. Average speed: 10.6 kph (5:40 min/km).

Shoes: New Balance 1061.

Weather: Sunny and 4C.

Pushing It

I'm really trying hard to get out regularly, and get on some kind of routine. So tonight I was out and on the paths as soon as I got home from work.

Nothing much special about tonight. It is definitely staying light longer now. I finish an hour run and it's sort of early twilight.

One observation is that eye contact with other runners is pretty rare. If they do make eye contact, they look away immediately. It's so different from the Sunday morning runs when everyone says good morning.

Distance: 10.04 km. Time: 57:28. Average speed: 10.5 kph (5:43 min/km).

Shoes: New Balance 1061.

Weather: Mainly clear and 1C.

Hot Sunday Morning Run

I wonder what that was all about? I was feeling kind of old and stiff when I got out there, hoping that I'd be able to loosen up a little after a couple of kilometres. It didn't seem like I was running any faster or slower than usual though. But in reality I was cookin'.

The sky was crystal clear for once, with the mountains on the western horizon bright and sharp. The band on Banded Peak was sharp, and the two humps of Moose Mountain looked clean and brilliant. I wish I could identify some of the other peaks.

A slight western breeze made the start a little hard on the face, but after warming up, I stopped noticing it. I think everyone was up for a sunny calm day for running because there were an awful lot of runners out. It was great.

Outbound toward Edworthy was uneventful. I felt like I was covering a lot of ground during the nine minute running intervals. At thirty minutes, I was well past Crowchild.

A quick bathroom stop at Edworthy, a loop around Angel's Cafe, and I was heading back toward downtown. I met Peter-Mark after ten minutes, and we stopped to catch up. We gotta get together one of these Sundays, cuz we both run pretty much the same route.

I didn't try the trail below Spruce Cliff. From across the river, I could see the ice was piled up to almost the top of the fence at one point, and I wasn't keen on the slow, shaky shuffle it would have required to cross it. But I crossed at Crowchild, just to get some distance from the south side of the river.

My timing was interesting, too. I managed to hit a walk break just as I got to the steepest part of The Path Under The Stairs, so I didn't have to try to keep running it. And by the time the walk break was over, I was past it. That left me for a nice strong finish.

Today's run:
Distance: 16.03 km. Time: 1:26:45. Average speed: 11.1 kph. (5:24 min/km)
Rest distance: 977.1 m. Rest time: 9:00.
Total distance: 17.00 km. Total time: 1:35:45.

Shoes: New Balance 1061.

Weather: Mainly sunny and -9C at the start, warming up to -2 by the end.

Movie Night

My Valentine's Day run. There was a movie crew setting up on Prince's Island. I wonder if it's going to be some kind of Christmas thing. The railing of the Jaipur Bridge was covered with garlands and Christmas lights.

After that, it was not much happening. Except a person I passed on the Prince's Island foot bridge was drafting me all the way to about the Greyhound terminal, when she finally passed me. Then on the Crowchild bridge she stopped to stretch, while I kept going, and she followed me all the way until about a half a kilometre past 10th Street. It made for a weird feeling.

Otherwise, nothing different. I start out in the light now, although it's still after sunset. And it's not quite so dark when I finish. Warm weather makes it easier to get out.

Distance: 10.20 km. Time: 55:38. Average speed: 11.0 kph (5:27 min/km).

Shoes: New Balance 1061.

Weather: Mainly clear and 1C.

Crazy Weather

Still struggling with motivation, but I'm getting out there. I wasn't going to go, cuz it seemed so cold, but I managed to convince myself that it was going to warm up and be lovely out.

Of course, once I got out and moving I was fine. It never did reach the high promised by the forecast, but it was nice enough, cuz we didn't get the wind that was promised either.

I was off and down The Path just before lunch time. It was cold enough that I questioned the wisdom of not wearing a scarf, but after fifteen minutes or so, I was warm enough that my face wasn't freezing. It was quite comfortable, actually.

I did the full long distance loop today, going all the way to the Edworthy foot bridge and crossing over to return by the path below Spruce Cliff and Wildwood. Of course the gate is closed, and the warning signs are up, but the path around it is well used.

The biggest issue is that the natural springs that constantly run on that side have deposited huge mounds of ice on the path. One is so big that the six foot chain link fence that separates the path from the railroad tracks actually only came up to my knee. It was also still being built up by the flowing water, so there were stretches of wet ice, where I held onto the fence for balance, and of course on this one, I had to bend down to reach it. Freaky.

Between that and the unplowed paths through Lawrey Gardens, it was slow going through there. Not too many other people; in fact I only met two.

I also caught the tail end of the Hypothermic Half marathon. Pylons marking the trail at intersections, and kilometre markers. It was about 12:30 when I got back to the 14th Street bridge, passing an abandoned water station. Decent day for running, but I bet it was cold for the volunteers at the water stations and along the path.

After that, it was straight on to the top of the bluff, and along the top. I've been running to 4th Street lately, just to take in the view for awhile before heading north toward home. No sign of the mountains this morning, but it was becoming a lovely day.

Today's run:
Distance: 16.49 km. Time: 1:34:48. Average speed: 10.4 kph. (5:45 min/km)
Rest distance: 1.01 km. Rest time: 10:00.
Total distance: 17.50 km. Total time: 1:44:48.

Shoes: New Balance 1061.

Weather: Cloudy and -20 at the start, warming up to -17 by the end.

Finally!

I got out again after almost two weeks of not being able to. Boy, but I missed it!

It was great to get out and down along the river. It still gets dark way, way too early, but it's not quite so early as it was the last time I was out. I went for the Crowchild loop, looking to burn off some excess calories that have been sneaking up on me since Christmas.

Big crowd at the bottom of The Stairs. I notice they're getting a little worn with all the traffic from the fitness groups that run up and down them. It's a popular and busy place for that.

After I crossed the river, the promenade was pretty quiet for a nice winter day. A few runners out, but not many. Not even that many cyclists.

Overall, it was an uneventful run and I was done soon enough. It was good to get it in before the cold comes back, but then that shouldn't slow a dedicated runner down, should it?

Distance: 10.21 km. Time: 59:30. Average speed: 10.3 kph (5:50 min/km).

Shoes: New Balance 1061.

Weather: Sunny and -5C.

Beating the Blizzard

I thought about getting out yesterday, since it was so warm out. Really a gorgeous day. But I'm trying to get back into the Sunday morning runs, and I was determined to do a distance run this morning.

So what's a little blowing snow and dangerous windchills? Actually, it wasn't all that bad. Running heats you up enough that even with the wind, you can stay pretty warm. I just wore my usual winter running clothes, and added the scratchiest scarf I could find, the kind where the loose nylon fibres stick to your lip balm. Bleah.

I got back into the run-walk rhythm, and headed toward Edworthy. The wind wasn't too bad until I got to 37th Street. From there the path turns a little northward, and the condos back away from it, so it's pretty open. Only the occasional naked cottonwood breaks the openness.

At the Edworthy bridge, I thought about crossing and running the south side, but instead I just trotted around Angel's snack bar and headed back toward downtown. By that time, the wind had swung more northward, and had strengthened, too. Mostly I was good, but that side of my nose was uncomfortably cold.

Back at Crowchild, I crossed to the south, just to say I did. Not much cover over there, either, and the wind was biting. I ran the promenade, crossed at Prince's Island, and up The Path Under The Stairs.

It was pretty uneventful, really. The biggest thing was that my knees were perfect. Even after all that, everything felt great.

Today's run:
Distance: 16.02 km. Time: 1:33:03. Average speed: 10.3 kph. (5:50 min/km)
Rest distance: 1.01 km. Rest time: 10:00.
Total distance: 17.03 km. Total time: 1:43:03.

Shoes: New Balance 1061.

Weather: Light snow, winds north at 40 kph gusting to 60 kph and -15C at the start; winds north at 50 kph and -18C at the end.

A Long Day

Which demands a long run. So, I went for the 10 km loop. Nothing too special about it. It was dark, but not really cold. Lots of traffic, since all the Running Room groups were out. Felt good though.

Distance: 10.09 km. Time: 56:54. Average speed: 10.6 kph (5:40 min/km).

Shoes: New Balance 1061.

Weather: Clear and -2C.

Another Dark Run

It feels like it'll never be light again. It was a good run, and fun as far as it goes, but there's an unfriendliness in the community of runners lately. Maybe it's the cold, or maybe it's the darkness, but no one makes eye contact. If they do, they look away before you can wave or say hi.

Maybe it's just the mid-January grumpiness that settles over this country every year. Whatever it is, it's a little disheartening. And all the more reason for me to get back to working in the downtown, so I can run in the noon-time light.

Two groups were busy tonight on the bluff. One group was running up The Path Under The Stairs sideways, the other was running up The Stairs sideways. Crabby in action as well as disposition?

One nice moment - just as I was passing the CBC building, I noticed the river of red lights rising out of the downtown and up Bow Trail. Kinda pretty.

Distance: 10.20 km. Time: 57:13. Average speed: 10.7 kph (5:37 min/km).

Shoes: New Balance 1061.

Weather: Cloudy and -3C.

Snowy Run

Wonderful morning, with heavy snow coming down and covering everything. I love running in that stuff, it's so quiet and fun. It also slows you down because it's loose and rolls from under foot. And makes everything quite beautiful.

I went for the 10 km to Crowchild and back. I didn't get a lock on the GPS when I started, so my distance is off, especially since I went a little farther on the return, following the bluff a couple of blocks past where I usually turn north, and having to back track a little to get home.

Lovely run, and a magical morning.

Distance: 9.43 km. Time: 1:04:03. Average speed: 8.8 kph (6:49 min/km).

Shoes: New Balance 1061.

Weather: Light snow and -9C.

Let There Be Light

Just a little, so I don't have to run in the dark.

I've missed a run here. I was out last Saturday afternoon, and never got around to writing up the run. Details below.

And tonight was really needed. I've been tied up with stuff lately, and tonight was the first night in awhile that I could get out there. I likely won't get out again until the weekend at least.

Last Saturday:
Distance: 7.00 km. Time: 36:55. Average speed: 11.4 kph (5:16 min/km).

Tonight:
Distance: 7.41 km. Time: 41:43. Average speed: 10.7 kph (5:37 min/km).

Shoes: New Balance 1061.

Weather: Cloudy and 0C.

Just Gotta Get To It

Man, this lethargy is getting a little frustrating. I've got no energy or real urge to get out and run. I almost have to force myself to get my running gear on and get out the door. And on top of all that, I seem to be experiencing a calorie surplus, judging by the snugness of certain items from my closet.

Already dark by the time I got out. In a couple of weeks, there should be some relief from that, but right now it's a downer. It always seems to me that sunset begins to come later much earlier than sunrise gets earlier. (I had to read that twice...)

Perhaps it from all the frustrations I've been getting hammered by lately, but I ran pretty hard. I'm looking at my time and it's pretty good.

Just the 14th Street loop, so nothing special, especially in the dark. But one novel event - a homeless person suggested that it was a long way to Toronto.

Distance: 7.22 km. Time: 36:33. Average speed: 11.8 kph (5:06 min/km).

Shoes: New Balance 1061.

Weather: Clear and -3C.

Pretty Springy Out for January

Gorgeous day, and I've been out in it, off and on. By mid afternoon, I was ready for a run. I wore the lined tights, but just a couple of t-shirts. Even the wind wasn't really cold.

I headed down to the river and ran west, the usual way. The ice on the river is pretty spectacular looking, all broken and heaved up and jumbled. Not far past Prince's Island to the west, there is hardly any open water. I decided for a 10 km run.

The westward leg was nothing exciting, just the usual plodding along the path to Crowchild. But with the river so high, even under that ice, the way back on the south side was more interesting.

There is a place near the Pumphouse Theatre where the path dips low, and was under water back a couple of years ago when we had all the flooding. Well, the water has risen above that level again, and while it has backed off, there's a nice thick layer of ice on the path at that point.

Even under the 14th Street and 10th Street bridges on the south side, the water is up close to the edge of the path. And everywhere the ice is photogenically beautiful. Lots of photographers out working with the setting sun. I imagine there'll be a few gorgeous images from that.

Distance: 9.88 km. Time: 57:03. Average speed: 10.4 kph (5:46 min/km).

Shoes: New Balance 1061.

Weather: Cloudy and 4C.

Happy New Year

Finally got out for a run. It's been much too long, and this calorie-laden season hasn't been kind. Clothes seem to be shrinking.

I tried something different tonight. I headed east as I got to the river, and then at the Bridgeland train station, I crossed Memorial and headed north up 9th Street, through Bridgeland. Once I got to 5th Avenue, I turned west, until I had to jog back to 4th Avenue.

At 6th Street I started north up the hill to a long stairway up the bluff. It comes out at a cul-de-sac beside a copper roofed church, Catholic, I think. Then up to 8th Avenue, which took me past my first home in this part of town, to Centre Street, and then Cresent Heights Park, where I turned north toward my usual end point.

This gave me a slightly longer run that the 14th Street loop, and I got to get into some different parts of town, too.


Distance: 7.84 km. Time: 45:22. Average speed: 10.4 kph (5:46 min/km).

Shoes: New Balance 1061.

Weather: Cloudy and -10C.

Shnowy, Shnowy, Shnowy...

Holy cow, too many calories! I gotta start getting out more and burning some off. So today, I was out and all the way down to Crowchild, and amazingly, feeling very, very good. I wouldn't say I was into that zone known as the runner's high, but I was definitely in an entirely engaged and calm place.

But yeah, these extra calories. They seem to be piling up in front of me, cuz I see them every time I look down. Sheesh!

I suppose it was worth it. It's once a year, and I got another eleven months or so to prepare for it all again.

Beautiful, snowy and a little breezy. Perfect winter running.

Distance: 9.90 km. Time: 57:41. Average speed: 10.3 kph (5:43 min/km).

Shoes: New Balance 1061.

Weather: Light snow and -4C.

...And For Today

Today is post birthday (birth day plus one), and it strikes me that I am in a new division the next time I race. Maybe it's time to start signing up for races again. I might actually get close to placing first.

It's a beautiful Christmas Eve day, and perfect to get out and trundle along the river paths. Which I did. Nothing exciting happened but just a nice run. The ice on the river is piled up and jumbly, and where there's open water, it's rushing and frothing and moving very fast. Sunny and wonderful.

Distance: 6.80 km. Time: 38:48. Average speed: 10.5 kph (5:43 min/km).

Shoes: New Balance 1061.

Weather: Partly cloudy and 3C.

A Couple of Days Late

I was out two days ago, and forgot to write it up. For some reason, it's been so hard to get out, and so hard to keep track with this write up and the spreadsheet (yes, there is one).

I headed out to burn off some frustration (families are so crazy-making, sometimes) and down to the river for the usual 14th Street loop. Across the river and back along the promenade, I ran into Roxanne. Good to see her, and we made a date for coffee, so she could tell how much she's spoiling her new grand-daughter.

After that, straight home, since it was getting dark, and I had a dinner date with friends to get ready for.

Distance: 7.07 km. Time: 38:51. Average speed: 10.9 kph (5:30 min/km).

Shoes: New Balance 1061.

Weather: Kinda nice out, probably around zero, and a few clouds if I recall.

Another Good Day

Went across the river for a little Christmas gift hunting, and on the way back met my neighbour who was out for a run. Seemed like a good idea, so I changed and headed back out as soon as I got home.

A windy, sunny day, and mid-afternoon, so not too many runners were around. It was easy to trundle down The Path, and onto the river bank. Lots of ice on the river, and upstream from Prince's Island, there isn't much open water. The path under 10th Street has been closed since Thanksgiving, and now it's under half a metre of water. Or rather, ice.

Crossing at the crosswalk, my timing is great, so I didn't even slow down. Up and across at 14th Street, and back along the promenade. Great chucks of ice are all over the river between 14th and 10th. It looks all very static and beautiful.

I felt a little slower tonight, but probably wasn't. I tackled The Path and even got in a fairly agressive ten second sprint. At the top, I felt jumpy and wasn't slowing. Again, not as fast as last time, but fast enough, and lots of energy.

Distance: 7.16 km. Time: 39:28. Average speed: 10.9 kph (5:30 min/km).

Shoes: New Balance 1061.

Weather: Partly cloudy and 3C.

OK, This Time It Was a Hard Run

All kinds of energy tonight. I don't know where that came from, but I felt really good out there. Just ready to move tonight.

Out into the cold, and yes, it was cooler than I thought. Not as windy as it was the other day, but what breeze there was, was a little biting. I was a little chilled until the turn around at 14th Street, and then I got to run with the wind.

Something I read awhile ago suggests that ten second sprints on hills helps to develop speed, so I've been doing that on The Path Under The Stairs. At the end of the ten seconds tonight, I'd caught up to a cyclist and passed him. Even after slowing down again, he didn't catch me. I heard him shift down and lean into it, but I stayed ahead. It likely doesn't prove much, but at the time, it felt pretty good.

I've always enjoyed running, but sometimes a run will almost transcend fun. I love it!

Distance: 7.04 km. Time: 36:35. Average speed: 11.5 kph (5:13 min/km).

Shoes: New Balance 1061.

Weather: Mainly clear and -2C.

Time for a Change

Since I wasn't sleeping anyway, I was out early for a run. Seems like everything you do outside at this time of year is in the dark, though.

I suited up and headed to the river. Across Prince's Island and down the promenade. It felt great to be running again after not getting out for so long. I don't know what's up with that.

Back up the other side of the river after crossing at 14th Street. Powered up The Path Under The Stairs and home to breakfast.

Distance: 7.02 km. Time: 38:40. Average speed: 10.9 kph (5:30 min/km).

Shoes: New Balance 1061.

Weather: Clear and 1C.

A Li'l Chinooky Out

It's warmed up considerably today, compared to last week. This morning was a little chilly, but right now it's almost balmy. Hope it lasts for a few weeks.

It seems like a couple of weeks since I've been out for a run. I've seen my neighbour head out into the cold a few times, and have been wondering what's up with me. Different things have been pulling at me, I guess, and now that things have settled some, (and it's warmed up a little) maybe I can get back on track.

I just ran to 14th Street today. Since I haven't been out much, I think it's prudent to take it easy again, and build up for a bit before pushing for distance. I missed a race of some kind. I haven't done races since the summer. For some reason, I haven't thought of doing races for ages. Maybe that's part of the transitional nature of the past year.

Distance: 7.09 km. Time: 39:00. Average speed: 10.9 kph (5:30 min/km).

Shoes: New Balance 1061.

Weather: Cloudy and -2C

Winter is Here!

And according to Environment Canada it's going to stay for awhile. They are predicting the coldest winter in fifteen years, or something like that. But then their track record for long term forecasts ain't that great.

It was a chilly start, and I wondered (as I usually do) if I was dressed warm enough. There was a light wind from the north, and I felt it as I ran eastward and westward at the beginning. And once I got moving and breathing heavily, the cold was hard on the teeth.

By the time I got a half a kilometre down Memorial, I was feeling pretty warm, and by 14th Street, I was sweating. There was a light snow falling, and I met a few people out running. I missed the Jingle Bell Run crowd. By the time I got out, they were done, and volunteers were picking up pylons

The GPS ran out of juice again. I'm gonna hafta start remembering to plug it into the charger more often. I'll go with 7.0 km over 40 minutes.

Distance: 7.00 km. Time: 40:00. Average speed: 10.5 kph (5:71
min/km).

Shoes: New Balance 1061.

Weather: Ligth snow and -17C

Moody

That kind of night. Dunno if it's work or something else. Nutritional? I eat well, I think. What the heck, anyway??

Home late cuz the commute sucks and traffic sucks, and the roads are crappy, bleah, bleah. Changed into my running gear before I melt down, out to burn off whatever this frustration is. I pushed pretty hard, I think. Head down and lots of energy.

The usual, up to 14th Street and back. There are a few runners out there, just as many bikers, and lots walking too. But it still seems empty along the river paths. Maybe it's the darkness.

Hey! I just realized I've been writing this thing for three years now. Three and a month. How about that?

Distance: 7.03 km. Time: 39:05. Average speed: 10.8 kph (5:33 min/km).

Shoes: New Balance 1061.

Weather: Clear and -11C

Lazy Sunday

Long morning, and nice to get a break for a run. Another grey November day, ho hum. However, the western horizon was terrific. One of those beautiful sights that surprise and delight when you live close to mountains.

I did the usual run to 14th Street and back. A brisk wind was blowing from the west, and it was a little chilly until I got warmed up. A few people were out; I think I was a little late to run into the Sunday morning crowd.

When I got to my finish line, I found GPS shut down. I need to remember to plug it in more often. I'll use the last run's stats.

Distance: 6.84 km. Time: 38:42. Average speed: 10.6 kph (5:40 min/km).

Shoes: New Balance 1061.

Weather: Mostly cloudy and 2C.

Running in the Dark

Geez, where did the daylight go? Traffic was not great tonight, so it was a little late before I got home, changed, stretched and out the door. Into the darkness.

Yesterday's snow didn't help either, though I didn't find anywhere too treacherous. I don't think there's been enough packing or melting to make it icy, but I was staying aware and on the cleaned paths.

I'm still taking it easy, and watching how my knee is going. It's feeling a lot better lately, and the running seems to actually be helping. Hopefully, it'll soon not be a concern.

Distance: 6.84 km. Time: 38:42. Average speed: 10.6 kph (5:40 min/km).

Shoes: New Balance 1061.

Weather: Mainly sunny and 3C.

A Brief Break

My knee has been a little shakey ever since the marathon, and a few weeks ago seemed like it was flaring up. So I thought I'd give it a break. However, not running leaves me feeling a little stir-crazy. And I worry that I haven't adjusted my calorie intake to compensate.

I was a little slow to get out the door, too. I was just finishing up my pre-run stretching when Nony called for a much-overdue chat.

I stuck to a short route to see what's up, just to 14th Street. I felt a little stiff for the first kilometre and a half, but after that, I felt really good.

A nice day, kind of Indian Summer although it's awfully late in the year for that for this part of the world. Lots of runners out, and everyone enjoying the sunshine.

Distance: 10.05 km. Time: 57:24. Average speed: 10.4 kph (5:46 min/km).

Shoes: New Balance 1061.

Weather: Mainly sunny and 3C.

Back to the Long Runs

Haven't done a really long run for what seems like ages. I think the hiking season is over for me, given the snow that has been coming down, so it's time to get back to it.

And this morning the snow was really coming down. I got out and headed to Crescent Road, where I could just barely make out the outline of the Canterra Tower across the river.

Fresh snow everywhere, and a fair amount of traffic running the other way. Even across the river were singles, couple and groups, just visible through the snow. It seemed to get thicker as I chugged along the promenade, and the highrises a couple of blocks away where almost obscured by the snow fall.

No plows had been out save for a single swipe along the promenade. It stuck to the front of my running tights and windbreaker, and my gloves were icing up. But it was lovely to run in. The snow wasn't so deep to make running in it difficult, but there was lots to cushion each step.

I plodded along, passing 14th Street and Crowchild, and heading into the Lawrey Gardens Natural Area. Crossing the tracks to the path below Spruce Cliff, the snow started to let up a little, and about five minutes from the track crossing at Edworthy, it stopped.

On the way back toward the downtown, the paths started to get a little slushy. And I felt great. I wasn't setting any speed records. In fact a couple of intervals I was below 10 kph. The damn slush, though - I started getting wet feet from splashing myself as I ran along.

Coming up to 10th Street, I noticed the GPS had died. I was sure I had it plugged in and charged, but apparently not. I had been guessing that I would probably get to my end point about 1:50, so I'll go with that.

Today's run:
Distance: 15.8 km. Time: 1:38:00. Average speed: 9.7 kph. (6:12 min/km)
Rest distance: 1.20 km. Rest time: 11:00.
Total distance: 17.00 km. Total time: 1:50:00.

Shoes: New Balance 1061.

Weather: Light snow and -1C at the start; cloudy and 0C at the end.

Tardy Halloween Run

I just realized I haven't written this one up. It wasn't too exciting, just the Crowchild loop, but there were a lot of runners out.

And of course, being Halloween, there were some in costume. The best was probably Spiderman, sans mask. But there was also a pretty creepy looking clown, too. Other than that nothing too interesting. A couple of people wearing deely-bobbers or other odd head gear, and a few with face paint.

Good run, nice evening.

Distance: 10.05 km. Time: 57:24. Average speed: 10.5 kph (5:43 min/km).

Shoes: New Balance 1061.

Weather: No idea.

Balky GPS

It just wasn't finding itself tonight. By the time I strode to my starting point, it was barely registering that there might be something up there. And throughout the run, it complained about weak signals. I think it finally figured itself out by the time I gained the top of the bluff on my way home, and registered just the last three hundred metres or so.

Cool, but probably warm for this time of year. Windy, too. I ran the 14th Street loop and felt good all the way. The right knee is still troubling on stairs, but not a problem hiking or running. Maybe I'm supposed to keep moving.

I'm going to use the numbers from my last run.

Distance: 6.92 km. Time: 40:08. Average speed: 10.3 kph (5:50 min/km).

Shoes: New Balance 1061.

Weather: Mainly sunny and 12C.

A Revelation

New shoes. Holy cow, what a difference!

I looked at the soles of my old ones, actually the first Nikes that I'd got three years ago. Now they do duty as my every day shoe, where they park with my feet under my desk most of the time. There's a lot of wear on the sole, and it's all on the outside, meaning that as I roll forward on my foot, with these shoes I've been rolling forward on the outside.

At the shoe store, I had the sales guy give me the once over to figure out what kind of shoe I should have, cuz I never remember, nor do I trust the last diagnosis. And what he said was I don't pronate much. Even as I was pacing up and down the aisle for him, I was noticing that I was mostly on the outside of the foot.

My shoes have been stability shoes, meaning they keep a light pronator from pronating. So for me, since I don't pronate, they've been pushing my foot to roll forward on the outside. Which means strain on heel pads and IT bands. Go figure.

I was sitting there for a long time, trying on first the Adidas, then the New Balance. Switching back and forth, going for a stroll down the aisle each time. The Mizunos had my attention for a few minutes with their big roomy toe box, but that was almost too much. The Adidas were just a tiny bit snug, so in the end, I went for the New Balance, which I at one time was certain I'd never do. My only other try with that brand was disasterous. Oh, and the Adidas were a gorgeous day-glo green, which I was really drawn to, but the New Balance consolation is that they are a fabulous brilliant orange.

I took it easy tonight, just a light run to 14th Street and back. Cool and a little windy, but not a bad running environment. A few others out; I guess most Sunday runners get out in the morning, something I need to get back into. My heel is painless, and my knee is certainly no worse than when I started. I'm surprisingly happier with these shoes, than I was when I got my first Sauconys.

Distance: 6.92 km. Time: 40:08. Average speed: 10.3 kph (5:50 min/km).

Shoes: New Balance 1061.

Weather: Mainly sunny and 8C.

Barbeque Neighbourhood

I think half the neighbours are barbequing tonight. As a consequence, I finished tonight's run famished. There's something about the aroma of searing beef.

I ran just to 14th Street again, but changed the start a little, heading over to the Centre Street bridge. Surprisingly, it adds less than a kilometre to the run. And I got to run past the project being built at the old bus barn in Eau Claire, where they're putting up a second crane. That makes seventeen visible from some parts of Cresent Road, and doesn't even consider that there are at least that many more on the other side of the downtown core. Must be a boom going on.

The weather's turning too. It was chillier tonight, and kinda cloudy.

Distance: 7.80 km. Time: 42:25. Average speed: 11.0 kph (5:27 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Mostly cloudy and 10C

Another Late Run

I'm beginning to like running during the dinner hour. More people are out, and when it's this nice, that's quite a crowd.

I considered the 10K loop to Crowchild, but stuck to the 7K loop. Nice run, except for the crazy on the bike who seemed to think the rest of us were just pylons. That's the closest I've been to being hit. Sheesh.

Distance: 7.00 km. Time: 40:28. Average speed: 10.4 kph (5:46 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Clear and 9C

Getting Out Late

Running late on a Saturday night is quite an adventure. Right off the start, I was following a young female runner on the trail by the river, when she suddenly did an about face. She ran past me with an odd look on her face. A few metres on, I saw why. A man had decided to relieve himself on the side of the path. Ewww.

In other news... A bunch of kids sitting on the old 10th Street bridge abutment were enjoying beverages and tossing the empties across the path onto the rocks along the river. The police had someone pulled over onto the boulevard in the middle of Memorial Drive, flashing lights and all. A guy with huge headphones was walking along the promenade and screaming incoherently at someone or something.

There may have been other wierdnesses and uncomfortable things, but those were the highlights. Gotta get out earlier.

Distance: 9.86 km. Time: 58:18. Average speed: 10.1 kph (5:56 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Clear and 9C

Winter's Coming

My first run of the season in tights, cuz it's just a little too cold for shorts.

Thought I could beat the rain, but not so. It wasn't really that bad, though. Just a light rain, but cold, with a little wind. The sky was very dramatic, and it got quite dark.

I got down to the river, and across Prince's Island. I must have passed a half dozen running or exercising groups braving the elements. I don't know if that's a Thursday kind of thing, or just something that happens later in the evening. I was a little late getting home, and just as late getting out.

Anyway, it was a jaunt up to 14th Street again. I haven't been able to run as much as I would like, and when I do get out, I have lots of energy.

Distance: 6.73 km. Time: 38:02. Average speed: 10.6 kph (5:40 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Light rainshower and 4C

Blustery and Sunny

Great evening, but typical blowey blustery fall day. The leaves are piling up along the paths, and parts are positively crunchy.

The right knee was terrifically tight at the start. It took about ten minutes to loosen up. Meanwhile the left heel is a little sore, but that also eased after a bit of distance. Sheesh.

I ran to 14th Street, not feeling motivated to go for any more. What's up with that?

Distance: 6.75 km. Time: 39:59. Average speed: 10.1 kph (5:56 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Mainly sunny and 13C.

Chompin' at the Bit

When I got home tonight, I wasn't even thinking. I just changed, stretched and headed out. Like I was on auto-pilot or something. And I didn't have all that stressful a day.

It was fun. A little cool. Dark cloud threatened, but by the time I was half way, most of the dark clouds had moved away.

It was one of those organic runs. I tried counting steps at one point, but lost interest. I wasn't fast, certainly not at optimum stride or whatever. It was just in a groove that felt right. Breath was good, legs was good.

All good. A nice run

Distance: 9.83 km. Time: 57:25. Average speed: 10.3 kph (5:24 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Partly cloudy and 10C.

Fall is Here

Already there are bare trees. It seems like fall is here really early this year.

But perfect running weather. It's a little cool, but sunny, and a very light breeze. It really is a gorgeous run along the river.

I flirted with running to Crowchild, but decided 14th was enough tonight. It made for a nice run. Everything felt pretty smooth, except for a tight right knee that took a few minutes to loosen up a little.

Distance: 7.02 km. Time: 38:05. Average speed: 11.1 kph (5:24 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Sunny and 14C.

Beat The Rain

It didn't even look too bad when I was out, even a little sunny. But there was a big black mass of cloud to the north, that was coming in.

I just did the 14th Street loop. Don't know what's going on, but I haven't had the go to get out and run lately. I get home, make dinner, then I think I should have gone before I ate. Still adjusting?

The run was good, though. A little achy and stiff to start, but once I warmed up, it was great. I don't know if that's a result of not running to much lately or what.

Distance: 6.39 km. Time: 37:43. Average speed: 10.2 kph (5:53 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Cloudy and 13C

How About a Long One?

I felt great today, even after yesterday's adventure, so I thought, why not do my Sunday distance run? Everything is feeling really good, stable and strong.

I've not done a Sunday run for awhile, so scheduling was an issue. I had for a big breakfast and an early lunch to settle, so it was later in the afternoon by the time I got out.

Fall colours are coming out everywhere, yet the sun and warmth were very summer like. Hot and sweaty, but not overly so. Definitely out of my favourite running temperature range.

I took it slow, and headed off to Edworthy. I wasn't aiming for good speed, just getting around the loop. Lots of people were out on the paths so it was a pretty social run, too. The run was hot, butcrossing to the south side at Edworthy and getting under the forest below Wildwood and Spruce Cliff was surprisingly cool.

Another thing that's changed from a couple of months ago, is that the crowd of rafters on the river move much slower than I run. Earlier this summer, with high water levels, they moved along at a good clip.

Beautiful day, good run. Lovely to be back into it.

Today's run:
Distance: 15.92 km. Time: 1:36:56. Average speed: 9.9 kph. (6:04 min/km)
Rest distance: 1.20 km. Rest time: 11:00.
Total distance: 17.12 km. Total time: 1:47:56.

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Sunny and 24C.

Shoulda plugged It In

The GPS ran out of juice about half way around tonight, just after I crossed the river at Crowchild. I don't think I plugged it in to charge since last week, so no wonder it died.

A huge crowd again on The Stairs. Some run up, some take it two at a time, some hop up, some go up sideways. It's a busy place. And at the top, several stand around huffing and gasping before charging back down to do it again. I imagine it's a great work out, but what a traffic jam.

It was a good run. A great day for running and everything feels good. I think I'm pretty much recovered from the marathon.

I just realized I didn't write up my run a couple of days ago. So two runs are here.

Distance: 10.47 km. Time: 55:54. Average speed: 10.6 kph (5:40 min/km) (Tuesday).
Distance: 10 km. Time: 55:00. Average speed: 10.9 kph (5:30 min/km) (today, est.).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Mainly sunny and 15C

Going the Other Way

It struck me tonight, that I haven't run the Crowchild loop clockwise for a long time. So I did tonight. And guess what? There's just as much bike traffic heading east on the south side of the river as heads west during rush hour. I thought everyone would be heading away from downtown, but not so.

Anyway, a great sunny run, just a little cool, after the flirtation with hail near noon. Lots of people out running, too.

And I seem to be finally getting past being achy. My right knee still feels weak, but not sore, and the left heel only hurts a little now, and only for a bit in the morning. Healing is happening.

Distance: 9.88 km. Time: 55:50. Average speed: 10.6 kph (5:40 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Mainly sunny and 13C

Bugs!

Just about as soon as I got out the door, one of the little jiggers flew into my right eye. There's clouds of 'em all over the neighbourhood. I wore my white sleeveless, and every few minutes I would pull at it and let it snap back against my chest to shake them loose.

I ran the 10 km Crowchild loop tonight, feeling quite up to it, even after my latest adventure, and the critter didn't wash out until I was practically to 14th Street on the return leg. All the while, this black blob wandered about, obscuring various parts of my field of vision. Sheesh.

Good strong run, though. While I still feel a little achy in the knees, it seemed to have no effect on my running. I actually got a little agressive on The Path Under The Stairs.

Distance: 10.03 km. Time: 56:44. Average speed: 10.6 kph (5:40 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Mainly sunny and 22C

Rain to Shine

The day started out kinda cold and wet, but it turned quite nice pretty quickly. So the pull was there to get out of the house and run.

I was aiming for a nice 7 km again, but I felt so good by the time I got to 14th Street, that I kept going. Across the river under Crowchild, then down the other side.

And just past 14th Street, by the sculture garden, I met up with the Pedal Princess. I haven't seen her hardly at all, all summer, so we spent a few minutes catching up. She's been a grandmother for two weeks, and how cool is that? So she filled me in on all the excitement around that.

After that, all the way home with good energy. This was a slow one, but it was nice to take time and look around.


Distance: 9.93 km. Time: 58:36. Average speed: 10.2 kph (5:53 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Mainly sunny and 18C

Half Way to a Thousand

I'm starting to get into a bit of a rhythm again. Home from work and go for a run. And I think I have the commute pretty much figured out, so I'm home pretty quick.

Today was just to nice out to ignore. I was out the front door almost as soon as I came in the back door. Good crowds out there too. I headed down to the river, as usual, and along the trail between the river and Memorial Drive. I felt good enough to keep going once I got to 14th Street.

I haven't done the Crowchild loop for a couple of weeks. Nothing new to see, but it's lovely in the low evening sun. In fact, the sun was low enough to shine on the pedestrian bridge under Crowchild. I suppose that means summer is waning (or is it waxing - I never know which is which.)

Even on the crazy busy side of the river, with all the bike traffic, there were lots of runners and walkers. And coming up to the Jaipur Bridge, a big crowd of runners, probably the Wednesday night Running Room group.

There seems to be a bit of a fitness craze building around The Stairs. There are often a half dozen or so people running up the stairs, or taking them two at a time, or hopping up or going up sideways. Tonight there must have been a crowd of at least thirty. They'll have to put up turnstiles or something. The stairs have gotten a lot of use this year, and the wooden steps are pretty worn.

Beautiful evening, beautiful run. Life is good.

Distance: 9.95 km. Time: 55:56. Average speed: 10.7 kph (5:36 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Mainly sunny and 24C.

500

This is my five hundredth post on this blog. Wonder if anyone is still out there? Even more amazing, it's been 1239 days since my first run. Also hundreds, even thousands, of kilometers, at least sixteen kilograms, and several pairs of running shoes.

And nothing more momentous than another go at the 14th Street loop. Nice and cool today, lots of people out, though not big crowds. It felt great to get out there, after my cross-training adventures. Everything is slowly coming back together after the marathon.

Distance: 7.38 km. Time: 37:27. Average speed: 11.8 kph (5:05 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Mainly sunny and 12C.

Still Adjusting

I'm getting the commute figured out, anyway. But it's still pretty late by the time i get home. I figure the best way is to head out as soon as I get home, and worry about dinner and stuff later, which pushes that unnaturally close to bedtime. But I'll adapt.

Today was a repeat of the 14th Street loop. I'm in a bit of rut, maybe, running the same routes every time. But I find I enjoy running along the river, and so many others are out running too, which makes it fun.

I thought maybe I'd get rained on, and the cloud is certainly there. But it was beginning to break up by the time I finished. And something is going on at Prince's Island. There are vehicles and tents, and people in those orange vests with the yellow stripes. It'll be the Calgary International Blues Festival, of course.

Distance: 7.60 km. Time: 39:49. Average speed: 11.5 kph (5:13 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Mostly cloudy and 13C.

A New Adventure Begins...

...and I have to adjust my running schedule to accommodate it. It also comes with an hour of commuting (bleah). So I was out late tonight.

Just the 14th Street loop tonight. I had a pretty strenuous weekend, and wasn't sure what I was up for, but surprisingly, all the parts that have been hurting lately, aren't hardly hurting tonight.

A good strong run, with fun and lots of other runners out.

Distance: 7.05 km. Time: 39:28. Average speed: 10.7 kph (5:37 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Partly cloudy and 19C

Seven to Ten

I was only going to run the 14th Street loop, but I felt so good when I got there, I continued on to Crowchild.

My foot is still not over its trauma, and has been sore off and on for the past few weeks. And then there's the knee, which is also kind of tender at times. So I've been getting even more aggressive about stretching. I've discovered a great stretch for the IT band, which has been quite tight, and it seems to be working. I've also been stretching the calves and feet several times a day, and combing through back issues of Runner's World for ideas.

But the run was great. No pain in the foot at all, all the way through the run. And my knee was fine until the climb up The Path Under The Stairs, which probably affected it due to the slight lateral slope of The Path, on which the foot rolls a little to the right.

And good post-run stretching and icing felt great. I'm hoping it continues. No mistake - things have been improving, but it's slow going. This just helps things along.

Distance: 9.96 km. Time: 56:24. Average speed: 10.6 kph (5:40 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Partly cloudy and 24C.

Gotta Get Out

I was trying to wait out a week to see if some pain in my heel would go away, but I couldn't go without any more. I tried to do just a light run on the 14th Street loop, and I guess I more or less kept it on the slow side, sort of.

Other than it being a strikingly lovely day for a run, there's not much to it. Lots of people out, and I notices a few more smiles and waves than usual.

I'm trying some variations on stretching and it seems to help. I'll keep at it this week. As of next week, my schedule will probably change dramatically, and I'll have to see how things fit.

Distance: 9.37 km. Time: 54:47. Average speed: 10.3 kph (5:50 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Sunny and 19C.

Soggy Speed Run

Something lit a fire under me. I had great speed all the way through. Perhaps its the rain.

A shower had already wandered through the downtown earlier this morning, and the sky was pretty grey. A little bit spitty, but hardly even noticeable. But shortly after I got to the river side, it opened up. Just a nice gentle downpour, that persisted throughout the rest of the run.

Even with the grey and the wet, there were a lot of runners out. A lot of walkers, too. It even looked like Shakespeare in the Park was setting up for their noon hour show.

Distance: 7.22 km. Time: 36:25. Average speed: 11.9 kph (5:03 min/km).

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Light rainshower and 12C.

Slow Recovery

Is it just me getting old? Two days of taking it easy after a challenging hike, and I still feel a little shaky. But it didn't take long to get to where I wasn't hobbling - just needed to warm up. Stretching helped lots, too.

It was hotter than I thought, but it didn't seem too bad at all. It was also later in the day than I thought. Must have had a busy morning. I ran to Crowchild and back. I briefly questioned why I didn't run the 7 km loop, ironically at about seven kilometres into the run, but in the end, I'm glad I stuck it out, as usual.

Passed Mike on the path. Gotta call the guy for a run.

Distance: 10.02 km. Time: 57:41. Average speed: 10.4 kph.

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Partly cloudy and 27C.

Kinda Hot Out

Got out late this afternoon, about the start of rush hour. I'm feeling kinda slow again, and not sure why. Perhaps it's the weather; it's pretty hot out there tonight.

I ran to Crowchild today. I've been trying to get some structure into my week, so the plan is to run 10K twice a week (to Crowchild) and 7K in between (to 14th Street). I'm also trying to do the runs the same time every week, but so far it's been hit and miss. Plus if I ever connect with Mike, it'll be on his schedule, cuz I have more flexibility than he does, I think.

Anyway, hot, sunny, and lots of bike traffic.

Distance: 9.90 km. Time: 58:34. Average speed: 10.1 kph.

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Sunny and 29C.

Short One

14th Street today. Nice mid-morning run, with little traffic, not too hot, and just a lovely, sunny day.

Current running wisdom says a cadence of about 180 steps per minute is optimum, which always seemed fast to me. So I tested it out, to see how fast my stride was. I counted over five different one minute intervals, and took an average. I come out at 184 steps per minute, so a little bit fast. That's three steps per second which seems awful quick, but the body does some amazing things.

Other things: Shakespeare in the Park has it's stage set up. And across the path, was a crew shooting a movie or something. Lots of people around, one holding a boom mike, lights on stands and a honkin' big reflector umbrella. Could be one of these, perhaps Snowglobe.

Distance: 6.99 km. Time: 39:27. Average speed: 10.6 kph.

Shoes: Saucony Grid Phoenix (Yellow) B.

Weather: Sunny and 16C.