Heavy Traffic

I was working at home today, when the landlord called asking to test the water line to the outside tap. It goes through the ceiling of my bedroom and pops out of the wall just over my bedroom window. He wanted to know if the pipe had burst near the tap, and would I watch for water leakage.

No leakage, just a big gushing flood. The carpet is wet again. I let him pat it dry while I went to find my fan. Once I got the fan going, blowing air over the wet spot, I decided it was time to run.

A beautiful sunny day, but not particularly warm. I got to the bluff and it was already busy there. There were dozens running up and down The Stairs, and it was a little congested at the top. Past that, the path was full of people so I was moving a little slow and weaving a lot.

At the bottom of The Path, several boot camps were going, plus runners, walkers, skaters, cyclers. It was a bit like the Deerfoot at rush hour. I took the lower path along Memorial, since the other was full of people. Even the lower path was busy.

It thinned a little once I passed the Louise Bridge, but still lots out running. Curiously the Metawa Bridge was quiet, but the crowd was on the path on the other side.

It stayed that way all the way back along the promenade and across Prince's Island. At the stairs, I nearly had to stand to wait my turn. By the time I reached the end of The Path, the trail along the bluff was quiet, and that's how it was for the rest of the run.

Distance: 7.10 Time: 40:26
Average speed: 5:42 min/km (10.54 kph).

Shoes: New Balance 769.
Today's earworm: The Man in the Moon Is a Newfie, by Stompin' Tom Conners.

Weather: Sunny and 20C.

Sunday Morning Run Again

I've been hiking the past couple of Sundays, but this weekend, with the promise of rain, I went for a run instead. It was grey and drizzly at the start, although the real rain had stopped earlier.

I wasn't getting out too fast either. For some reason, it was a slow Sunday morning, and it took time to get free of my bed, and stay away from my couch. Don't know if I was really tired or just felt lazy, but it was hard to get going.

I went out and began slowly. The hiking is using different muscles and they were making their presence known. All stiff and tight in the hips and thighs, and it took awhile to loosen up some.

I ran down to Centre Street as usual, and across the river. Passing Eau Claire, there were the familiar orange traffic cones to guide another run along the river. I was passing about a half hour before the start of the Father's Day Run for Prostate Cancer.

I passed several runners with numbers, warming up. As I continued, I passed more orange cones, and a volunteer or two. The cones directed the course up onto the Mewata Bridge, while I continued along the river.

From there it was quiet, although there were lots of runners out. By the time I reached Crowchild, what ever rain had been falling was gone and it was just grey skies. And all along the south side of the river, not even a train going by; a pretty quiet morning.

At Edworthy, I crossed and headed back as usual. It was even quieter on that side of the river, and nothing much was happening other than my running. I didn't have the speed that I've had in the past few months, but I was moving respectably.

At 14th, I caught up to the walkers in the charity run, and it was a formidable crowd. It was pretty clear until I got to the underpass at 10th Street, and traffic thickened. It's where the path narrows, right near the C-Train bridge, where the crowds piled up.

After that, I weaved through and past groups, often taking to the grass. People seemed to be having a good time, even the little kids in the extra large tee shirts that must have been handed out.

At the bridge to Prince's Island, the crowd went right while I went left over Memorial, and to The Stairs. A hard plod up The Path, and then after a short walk break, a leisurely run the last 800 m.

Distance: 16.13 Time: 1:35:13
Average speed: 5:54 min/km. (10.16 kph)
Rest distance: 1.53 km. Rest time: 10:00.
Total distance: 17.67 km. Total time: 1:43:43.

Shoes: New Balance 769.
Today's earworm: The Merrie Melodies theme.

Weather: Cloudy and 10C, with some drizzle at the start.

Still Being a Lazy Writer

OK, so I did run earlier in the week, actually a couple of days ago. I worked from home, so ran at lunch. It was pretty warm that day. In fact that is the most memorable part of the run, feeling the heat from the sun.

Distance: 7.37 Time: 41:19
Average speed: 5:36 min/km (10.70 kph).

Today, was one of those Fridays off, so it was a leisurely day of not quite getting around to all those things I intended to do, apart from grabbing a coffee and a comfy chair at the local Starbucks for some reading.

However, it being quiescent on L n K, I'll finish this writing and the other writing, and then jump into vacuuming, one of those intended tasks.

Anyway, after a hard day of lunching with friends and reading at Starbucks, I managed to find the energy to change into running gear, and head out.

This week, I've been feeling tight everywhere below the waist. Wednesday's run was stiff and it took almost the whole time for me to loosen up. Tonight was much better, but still I felt some stiffness. I did spend more than the usual time in the pre-run stretching, and that helped.

Another warm day, too, but I didn't feel it so much. It was good up to and along the bluff. Going down The Path Under The Stairs, I felt a little bit of the stiffness, but that's how it has been the last year or so.

I crossed to Prince's Island, and then to the promenade. It was late mid-afternoon, and I was in the lull before the downtown crowd started home. The mobile bike shop is back in place near the C-Train bridge, and it looked like he was having a busy day, with several bikes lined up.

Out along Bow Trail, it was a bit quiet, and across the 14th street bridge.

OK, there is an official name for the bridge - the Metawa Bridge. I'll try and remember that from here on.

On the other side, also quiet. I basically plodded along a near deserted trail, except of course, that stretch from 10th Street to the C-Train bridge, where all paths seem to funnel through. And of course, at The Stairs, all the people running up the stairs. I took the first two flights of stairs to The Path and headed up that way.

From there, along the bluff until my turn northward, to my usual end point.

Distance: 7.08 Time: 40:36
Average speed: 5:44 min/km (10.46 kph).

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

Weather: Mainly sunny and 17C.

Fixing the Plumbing

No run at noon today. The cheap plumbing fixtures in the showers at work are being replaced, since they've all about fallen apart, and Jerry and I decided we didn't want to spend the afternoon being sticky and smelly after a hard noon-hour run.

So I waited until I got home. Beautiful evening and lots of people out. It was actually congested in a couple of spots, at the north end of the C-Train bridge, and on the suspension bridge to Prince's Island.

Mostly just a nice evening and a lovely run.

Distance: 7.08 Time: 39:43
Average speed: 5:37 min/km (10.70 kph).

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

Weather: Mainly sunny and 17C.

Running in the Fog

At least I intended to. By the time I got back from the morning coffee and changed, the fog had fled the river valley. Returning home before that, the whole valley west of 10th Street seemed to be filled with a grey gummy cotton, and beyond I could see the Shaganappi golf course and Wildwood neighbourhood just over the top of it. It looked rather cool.

Anyway, after checking the forecasts, and considering the lovely weather we have been having the last couple of days, I decided to run instead of hike and left a note of my decision on the L n K. I'm not into churning through mounds of fresh heavy wet snow in the mountain forests, although I don't know for sure that it's like that out there. The Sulphur Mountain web cam showed a very nice looking and snow free downtown Banff, but I wouldn't have been going that deep into the mountains.

Cold weather, cold wind. I dressed a little bit for that, with long sleeve running shirt and vest. That turned out to be about right. The vest was a little much in the bush along the south side of the river, but when I crossed to the north and ran along the open park by Point MacKay, I was glad to have the vest. The wind had a bit of a bite.

At the start, I approached the bluff by Cresent Road to the sound of music. Something well amplified was coming from Prince's Island, and the foot bridge below looked crowded. I trundled down toward the Centre Street bridge as usual. Coming up along side Prince's Island from that side, I met dozens of people walking in from Eau Claire, and lots more joining the promenade from all directions. The island was covered in tents and people.

At the west end were signs of the cause, dozens of them proclaiming the fund raising efforts of several groups for the Enerflex Walk for MS. It hadn't started yet, but seemed about to.

After that, not much to talk about until I reached Edworthy, except for meeting the CBC Radio One morning guy just past Crowchild.

At Edworthy, another crowd and some tents, though not quite the size of the one downtown. This was the Stroll for Liver by the River, apparently the first annual of the event. I also managed to get ahead of that event.

At Crowchild I began to catch up to the MS walkers. There seemed to be lots on the 10K walk so a good turnout and good support. The water tables were fantastic, lots of volunteers and great selection of goodies. Plus some of the fund raising results posted on signs along the route were impressive.

At 14th Street, the 5K crowd joined in and for a few short stretches, I was reduced to walking behind the crowds. No rush. At the foot bridge to the island, the crowd had thinned a little. I went left as they all went right, and in a minute or so was gasping my way up The Path Under The Stairs. Zagged back west to 4th Street, down that a ways, and home. No rain or snow, and even sunny. Nice run.

Distance: 16.55 Time: 1:33:43
Average speed: 5:39 min/km. (11.64 kph)
Rest distance: 1.16 km. Rest time: 10:00.
Total distance: 17.71 km. Total time: 1:43:43.

Shoes: New Balance 769.
Today's earworm: On An Evening In Roma by Dean Martin.

Weather: Sunny and 5C, changing to cloudy and 7C.

Must Be the Weekend

The weather has socked in, nice and grey, and cold, and windy. Bleah. Good running weather though. And it's the first Friday of the month, which the organization I've been working for takes as a day off. So time for a morning run.

The physical exertion was good; I needed it, and perhaps some fresh air. Mostly though it was just time to think on L n K and what comes next. Good workout.

Distance: 7.11 Time: 40:46
Average speed: 5:43 min/km (10.46 kph).

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

Weather: Light rain and 4C.

Catching up

I've been really bad at keeping up with this the past while. Don't know what's up with that. I get a run in and then I'll write it up later, but the next thing I know it's a week later. I only ran once last week, but still I would like to keep this up.

So for last week's run:
Distance: 8.84 Time: 57:35
Average speed: 6:31 min/km (9.21 kph).

I think that's a bogus speed because the distance is more like 9.5 km minimum. My GPS didn't get a fix until we'd been running for awhile.

Anyway, the same again today. And here it the route: After the overpass we head north on Haddon Road, then west on 94th Avenue. That's a bit of a hill to climb to Elbow Drive, which we cross onto Hanover Road. That curves north again, and there is a short connector street, Hub Avenue, which takes us west over to 12th Street. North on 12th, and then westward on 90th Avenue.

At the sound wall along 14th Street is a break that lets you out of the neighbourhood of Haysboro to cross over and continue west on 90th Avenue, and at Jerusalem Road, we cross 90th northward to the paths that lead to and encircle the Glenmore Reservoir.

From there, we run up to the marina, and then turn around and retrace our steps back to our start point.

Today's run (all estimated):

Distance: 9.21 Time: 53:32
Average speed: 5:48 min/km (10.34kph).

Shoes: New Balance 769.
Today's earworm: None.

Weather: sunny and 20C.

Lunchtime Run

I was out last night for my usual run, needing to get out and burn off some energy. I did the usual loop to 14th Street, without really noticing much. Perhaps I'm in a bit of a rut, although I do enjoy running along the river.

Yesterday was a little on the cool side, too, with threatening rain and all that. Gee, much like today.

Distance: 6.79 Time: 37:26
Average speed: 5:30 min/km (10.91 kph).

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

Weather: distant precipitation (whatever that is) and 6C.

Anyway, a co-worker suggested we try and get out today (Wednesday) since it's the day he doesn't work from home. He had a route figured out that would take us to Glenmore Landing and then along the Glenmore reservoir to the marina and back.

We headed down the stairs and outside. A little bit on the chilly side, but nothing to slow us down. An extra nice bit was there was no wind to drive the chill through our running cloths.

I'd forgot to start the GPS until we were across the overpass over the C-Train tracks and were about to cross Southland Drive. From there we headed northward, and from there, our route was a mystery.

Jerry had scoped it out, of course, winding through the various neighbourhoods. I recognized none of it, not even recognizing Elbow Drive until we'd crossed it. And then coming up to the sound wall that protects the adjacent neighbourhoods from the traffic roar on 14th Street.

A long wait at the light to cross, and up 90th Avenue, that long gently rising hill that for some reason was so memorable from the Police Half Marathon a few weeks ago. Only we crossed 90th and got on the path behind Glenmore Landing to the loop around the reservoir.

We took the low path along the shoreline westward toward the marina, watching a motorboat chug out to a floating pier lined with small sail boats and covered with a couple of dozen people.

At the marina, we looped back onto the upper path and headed back east, rejoining our path outbound and retracing our steps.

The nice thing about this loop is that it's almost all up hill to 90th and 14th, so the return is a long descent back toward the Southland C-Train station.

Good run, perfect distance for a lunch time noodle through the neighbourhoods.

Distance: 9.21 Time: 53:32
Average speed: 5:48 min/km (10.34kph).

Shoes: New Balance 769.
Today's earworm: None.

Weather: cloudy and 4C.

Is it Summer Yet?

It's actually a lovely day out, if a little grey. Windless and clear, and the mountains on the west horizon have a kind of glowing quality, probably because the cloud cover out that way is thinner or higher. It's a lovely sight.

After a short L n K, I was out the door and across the street. Walked a block or so as usual, and then started running as I came up beside the playground. The grey is a little bit bleah, but it's the kind of day, and maybe a kind unique to the prairie, that's calm and mild, a kind of eye-of-the-storm kind of calm.

I took the Centre Street bridge across the river and then down on the promenade. Quiet for such a beautiful morning, but busy enough. The first thirty minutes, as usual, were accompanied by the aches and stiffness that seem to have been accumulating for the last few years. By the time I reached Crowchild I was sufficiently loosened up and those aches were put away for the day.

I stayed on the south side of the river, running along below Spruce Cliff and along the tracks. There were no trains at all this morning. I wonder if that's because of it being a holiday weekend. But when I got to the first crossing, it struck me that I hadn't heard or seen any sign of a train. Usually, there are two or three while I'm out there.

By the time I got to Edworthy I was in head down and go mode. The first walk break after crossing the bridge and heading back toward downtown, I could feel a pull in the hip telling me that I'd been pushing it. I kept it up, too, up to the walk break just before reaching the foot bridge to Prince's Island, so that I can feel it not only in the hip and glutes, but all the way down the back of the legs.

The climb up The Path Under The Stairs was no power run. I was actually pretty slow by then, so more of a shuffle. At the top of the bluff I didn't push all that hard either, since by then there's less than a kilometre to go.

Nice run, finished by a good stretch. About time, too, I've been slacking too much.

Distance: 17.47 Time: 1:30:21
Average speed: 5:10 min/km. (11.64 kph)
Rest distance: .9579 km. Rest time: 10:00.
Total distance: 18.42 km. Total time: 1:40:21.

Shoes: New Balance 769.
Today's earworm: L n K plus something that completely escapes me now.

Weather: cloudy, 12C to start and finishing at 14C.

Catch Up

Darn, talk about lax! I know I've been out running in the past week, but don't remember details.

But here are the stats, however unexciting they are....

For last Sunday:
Distance: 16.69 Time: 1:31:31
Average speed: 5:29 min/km. (10.94 kph)
Rest distance: .8064 km. Rest time: 10:00.
Total distance: 17.49 km. Total time: 1:41:31.

For last Tuesday:
Distance: 6.40 Time: 36:55
Average speed: 5:46 min/km (10.40 kph).

Back to the Schedule

I'm working from home today, and the plan is usually to get a noon hour run. Today I was tempted by other considerations L n K but in the end I was out on my route at noon sharp.

Some time during the morning, it had started to rain, and part of the morning it was more or less a downpour. By noon, it had backed off to a drizzle. I went for shorts and a long sleeve tee with my running vest. About ten minutes into the run I was wishing I had thought to grab my running gloves, too.

Because of the rain, it was a little splishy-splashy in places. Just before the C-Train bridge, I got a bit of a soaking courtesy of a passing car. Because the path is about three feet above the roadway, it was only my legs that got wet.

On the 14th Street bridge, it was a different story. The two foot high wall between the traffic and the pedestrian path ensures that if any water is splashed by passing traffic, the trajectory needed to clear the wall is approximately chest high by the time any water following it reaches any people walking across. The nice thing about the fabrics used for running close is that they don't hold the water, so it wasn't bad.

By the time I reached the helicopter pad, about three quarters of the way around the loop, my hands were finally warming up. There were more people out than I expected given the weather, though still it was pretty quiet out there.

I took the stairs fairly aggressively, and they didn't slow me down much. Perhaps the week off was the break I needed to be able to do that. At the top, I took to the street, since the trail at the top of the bluff was a little soggy.

Nice run, wet, cold... A good run.

Distance: 6.94 Time: 35:56
Average speed: 5:10 min/km (11.59 kph).

Shoes: New Balance 769.
Today's earworm: On An Evening In Roma, Dean Martin.

Weather: light rain and 4C.

First Run After the Police Half

And here I am writing this two days after again. Sheesh.

I took over a week off from running after the half. No reason other than I was mostly lazy. Well, and I supposed there were a few days where the stiffness was present, so no runs during the week following. And no run on the following weekend either, since I was L n K out of town.

It wasn't a power run or anything like that either, just a chance to get out and shake some cobwebs off. It was a bit cool, a bit breezy, not wonderful weather, rather nice for running.

Distance: 6.67 Time: 36:26
Average speed: 5:27 min/km (10.981 kph).

Shoes: New Balance 769.
Today's earworm: The Man With a Green Thumb, Tommy Emmanuel.

Weather: No details.

Police Half-Marathon Official Result

My official time is 1:53:34, for a pace of 5:24.
I placed 609th out of a field of 1833.
84th out of 194 in my age division.

Very happy with that.

L n K

The 2009 Calgary Police Half-Marathon

Considering how I felt yesterday, this was a pretty good run. I woke up the day before feeling a little scratchy in the throat, and after meeting friend for breakfast, seemed to be flirting with stomach flu or something. Later in the day, and into the evening, I was better, and suggestions on the L n K of hot water with lemon helped lots too.

This morning, I felt much better. I got suited up, opting for an extra tee between the technical shirt and windbreaker. It was a relief to discover no wind or snow as had been promised in the forecast. It was a little brisk, but actually a beautiful morning.

I drove to Mount Royal College, parked and walked into the building. Given my penchant for usually being ridiculously early, there weren't too many around yet. Lots of police of course, and the technicians were setting up the mats at the starting line, where the sensors pick up the timing chips.

I ran into the WaveRunner and chatted briefly before hunting down the bathrooms. Then went outside to jog up and down the parking lot, stretch the calves and generally try and warm up. It was staying nice, so I decided to strip off the second tee.

Finally the crowd started to gather in the starting chute. I had no idea where to be, so opted for somewhere in the middle. A noisy, chatty crowd drowned out the PA system, but I could make out the last few seconds of a countdown. At zero, there was a great whooping, and then we stood around for a few minutes, while the crowd in front filed out of the chute. It was about three minutes before I finally stepped across the starting mats.

After that, not much to tell. A long run down 50th, then over toward the water treatment plant. That was the first narrowing of the trail. Crossing the dam seemed especially narrow. It was a little wider for a ways, until crossing Glenmore, then in the forest behind Rockyview Hospital it was narrow again.

Coming out beside the hospital, I had some momentary disorientation, not recognizing the construction. I thought for a moment it was all the new stuff that had been built at the entrance to Heritage Park, but that was at least a kilometre and a half ahead of us. This was all new building on to the hospital.

The run through Eagle Ridge was quiet, although a couple of kids had carboard signs and an old stereo going in one driveway. Then the new entrance to Heritage Park, and we were on the trail along the reservoir again. Lots of people cheering here.

We went straight on to 90th Avenue, then right. I had never notice that 90th is a long, long slowly climbing hill. Someone cheering on the sidelines said we were about to reach a nice flat stretch, and I kept waiting to get to it.

At South Glenmore Park we turned in and through the parking lot, and straight through the adjacent playground. The path goes directly through and at each side is one of those narrow jogs in the chain link fence that you have to zigzag through. I think it's to keep cyclists from shortcutting through there, but we ended up almost stopping at both, having to walk through single file.

And then the flat part. All along the south side of the reservoir. It's a long stretch, but didn't seem to take long at all. In no time we were at the long hill that descends down to Weaselhead Flats. There's a little twisting and turning and a lot of the path is sheltered. I was expecting some icy patches, but there was only one bad spot, attended to by a couple of EMS personnel.

Around the last corner and onto the flat part of the Flats, we were surrounded by pussy willow. I began to notice the odd hat or glove on the path, having been lost by a runner up ahead.

The next challenge is the long hill that climbs up from the Flats. Before that a narrow run across the bridge crossing the Elbow river. I hit the hill with lots of energy. I was surprised at how easily I was climbing. I had lots of leg, and didn't slow down much at all. At the top, another crowd cheering, plus the Police Pipe and Drum band performing.

A quick zip through another parking lot, and onto 66th Avenue, and what seemed like the longest stretch of the whole run. It was only about a kilometre and a half, but it seemed to take forever. Finally turned the corner toward Glenmore Trail again, a short buzz through another neighbourhood.

It was after I crossed Glenmore again, the I was pretty sure I wasn't going to beat my PR. Still, I wanted the best finish I could make, so it was head down and push hard. The rest of the race was a blur.

I crossed the finish line only three minutes off my PR, accepted my medal and a bottle of water, and proceeded to have a tremendous coughing fit, probably from breathing in that good old dry prairie air.

I had a great run. Achy and sore, and stiffening quickly, I found the post run snacks and called it a day.

Distance: 20.13 Time: 1:44:15
Average speed: 5:10 min/km. (11.64 kph)
Rest distance: 1.36 km. Rest time: 11:00.
Total distance: 21.49 km. Total time: 1:55:15.

Shoes: New Balance 769.
Today's earworm: It was L n K all the way.

Weather: mostly cloudy, -2C to start and finishing at 1C.


Hard run, and a good run, but no PR out of this one.

A Very Spring-Like Spring Day

The promise was of sun and warmth. No sun, but we did get the warmth. It's a lovely day out. The chinook arch is standing off a little to the west of the city, and then a clear band of blue sits just out of reach. On the far side, cloud hangs over the mountains, so that everything visible is in shadow.

Down the bluff as usual and across the rive to the promenade. There is hardly any evidence left of winter, just the odd block of ice in the shade of the cottonwood stands. And for some of those, the beavers have already been munching. I didn't see any evidence today, but last Sunday there was quite a bit down by Sein Lok Park. I'd forgotten.

With great weather comes great crowds, and it was busy. No real traffic jams, though I did have to slow in a couple of places to wait for oncoming traffic before passing the odd group.

The Stairs were busy, too, but I didn't have to slow to a walk on any of it; people were reasonably spaced out on them.

A very nice, warm but grey run.

Distance: 6.70 Time: 37:16
Average speed: 5:33 min/km (10.21 kph).

Shoes: New Balance 769.
Today's earworm: L n K (a favourite!).

Weather: Cloudy and 14C.

One Week to the Police Half

For some reason, I was thinking last night that it was time to back off on training, cuz I have a race next weekend. Thinking I just need to do a 10K in the morning. But really, a half marathon isn't much more than what I usually do on a Sunday morning L n K, so what would slacking really do? Feeling sheepishly lazy, I decided to continue with my usual run to Edworthy and back.

I wore just shorts and a tee, and it did feel a little crisp. Not uncomfortably so, and by 15 minutes I didn't notice. In fact the temperature was pretty much perfect for running.

I knew it was going to be another fast run, since the first interval was already fast. I suppose running the down-slope of Nony's Awful Little Hill and the Centre Street bridge helped with that.

Already on the promenade there were a lot of people out. Runners and walkers, and near Chinatown, tai chi and different kinds of meditative activities.

Not too much happened on this run. No races to get in the middle of or anything like that. Mostly just hunkered down and ran. I had a fast start and a fast time, rounding Angel's just before 50 minutes, at least five minutes faster than average.

On the way back, again nothing much other than pushing hard. Near the soccer field at 19th Street and Memorial, I spent a walk break trying to release a little tightness in the hip, but while running it never bothered me at all. It may have been one of those transient aches that seem to get worked out as I continue running.

At The Stairs, I took The Path and pushed hard all the way up. That felt really good, and actually I had a good fast run up the last half of the hill. The really steep part in the bottom half slows me down no matter what, even walking.

Just at the top of The Path Under The Stairs, was my last walk break. Nice to walk along the top of the bluff and take in the view. That left about 600m to the end of the run, and I took it a little slower.

Distance: 16.53 Time: 1:24:23
Average speed: 5:06 min/km. (11.64 kph)
Rest distance: .904 km. Rest time: 9:00.
Total distance: 17.43 km. Total time: 1:33:23.

Shoes: New Balance 769.
Today's earworm: Blue Moon by Tommy Emmanuel.

Weather: mostly cloudy, 4C to start and finishing at 9C.

A Stiff Nor'wester

Working from home, I had planned on a nooner, but with sleep being such a problem lately, I couldn't make it any farther than the couch. An hour nap, though, and I felt much better.

But a cold blustery day for April. The wind had a definite bite. I felt a little overdressed after I got out the door, but a few minutes in the wind convinced me I was dressed about right.

I ran my usual 7K loop, not really fast like on the weekend, but a nice pace. On the 14th Street bridge, I had the wind at my back, and then I felt I had too many layers on. But as soon as I got to the other side and tacked into the wind, I cooled off about right. Just a real chill in that breeze

Ran the stairs, and then kept the running pace at the top, although slow, of course. I do find my recovery time getting shorted if my breathing is any indication. Good run.


Distance: 6.71 Time: 39:25
Average speed: 5:52 min/km (10.21 kph).

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

Weather: Light snow and 2C with 45 to 55 kph wind.

Happy Easter

Slept in a little bit, at least later for me, so was a little bit late in getting through my morning ritual with coffee and the newspaper. And a little bit later in getting out the door for this run.

It is a spectacular day for getting outside and doing anything, certainly for running. Shorts and t-shirt, of course, not even worth considering anything warmer. I crossed the avenue I live on and on to the street to the bluff. At the park by my starting point, a large group of kids stood with pastel baskets in hand, clustered together and smiling at assorted adults with cameras, while one of them explained the scope and rules of their egg hunt.

Along the bluff, were lots of cars parked on both sides of the street. People were wanting to be out in the spring weather, I imagine. I got to the top of The Path Under The Stairs, shuffled down about 20 metres before deciding to go the other way, towards Centre Street.

As I got near Eau Claire, I saw runners with racing bibs, warming up. Another race? Lots of people milling about by the Y, but I couldn't see if there was a starting gate or something. However the pylons set up to direct running traffic westward, and the group of EMS personnel gathered near by clinched the idea a race was about to start.

I kept on along the side of the river to Crowchild, where I crossed to the north. I briefly thought about continuing all the way to Edworthy on the south side, but last year at this time there was still several feet of ice in places below Spruce Cliff from the natural springs that dribble out of the side of the forested slope. Best to give it another month before checking it out.

At the end of Crowchild was a volunteer setting up to direct traffic and I asked what was happening. It was the Spring Trio, and I was about fifteen minutes ahead of the start.

I soon passed the turn around for the 10K run, at which volunteers had just finished setting up. I passed and continued on, passing a few more markers for the 15K part.

A quick turn around Angel's, and then I started meeting the front runners on the 15K. It seemed like there was a lot of traffic all of a sudden.

True to what ever I've been doing lately, I was fast, having a couple of intervals well under 5 minutes per kilometre. I was having a good fast run again, and began to run into lots of traffic too. Lots of good mornings, but the racing crowd were a little focused and often I don't think they even noticed I'd said anything.

Passing under Crowchild, traffic thinned a lot, as the racers were directed to the south side of the river. I kept the pace up. At 10th Street, I discovered the path under the bridge was open. They must have chipped the ice away, since there was still a thick layer beside the path.

Eventually I got to The Stairs, I climbed the first two flights to the first landing, and stepped off on The Path. I was almost to the top when the alarm buzzed for my last walk break. Just as I topped the path and stepped on the red shale along the top of the bluff, I began the last interval, and took it a little slower, for the last six hundred metres.

Distance: 16.42 Time: 1:25:49Average speed: 5:09 min/km. (11.64 kph)
Rest distance: .8627 km. Rest time: 9:00.
Total distance: 17.50 km. Total time: 1:34:49.

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

Weather: Sunny, 8C to start and finishing at 11C.

Another Nooner

I love running at noon, along the paths along the river and close to downtown. Two Tuesdays in a row now, and it's been wonderful.

But I had a long, though productive morning, so was out a little bit early. It's so nice, and was strictly shorts and tee weather - finally!

Except for loving the lovely weather, and being out in the sun and running at noon, it was a pretty standard deal, up to 14th and back.

Distance: 6.66 Time: 35:30
Average speed: 5:19 min/km (11.26 kph).

Shoes: New Balance 769.
Today's earworm: I have no idea, but it was an annoyingly repetitive tune.

Weather: Sunny and 9C.

New Shoes

I did some checking this week on my running stats, and discovered my Asics were getting up there as far as distance, currently about 768 km. They've been feeling a little flat and hard lately, so I imagine the cushioning is pretty much done after all that. But I quite liked them.

However, that meant another ordeal of buying shoes. I went to the place where I'd bought them, hopeful that that model hadn't already been replace by a new and improved version. No luck. The GT-2130 has been superceded by the GT-2140, which as usual, is a completely different shoe, and a completely different fit. So back to square one.

They did still have several pairs of the older one in stock, piled by the window, and at a discounted price, however the smallest was size 9. A brief moment of hope was dashed as I tried them on. Sloppy heel and a little too roomy. Damn.

So began the endless round of trying on shoes and walking around the store while the sales guy made trips to the back for more. A pair of Saucony's was almost chosen, but there was just a slight squeeze across the arch, which I knew would cripple me within a kilometre. I finally settled on, amazingly, a pair of New Balance 769's.

I've never liked NB's, but have been surprised by them in the past. These ones seemed to have a great fit, but the sponginess was a bit of a concern. Not to worry, though, they actually were completely out of my awareness this morning, before I got to the bluff.

Fantastic morning for a run, or for anything outside, and the rest of the day promises to be the same. I crossed the river at Centre Street as usual. and the first walk break was pretty chilly. Just past the brass propeller, (commemorating some river boat, I think) I heard a countdown on a loudspeaker, and could see a big crowd at the Eau Claire Running Room lined up, and pointed in my direction. A volunteer a hundred metres on said it was something called the CBI Hustle for Hunger. Just as the starting gun went off behind me.

Being a 10K, I was soon overtaken by the fast ones. Surprisingly, after being passed by a couple of dozen runners, I was keeping pace with most of them. It felt very good to be keeping up with the front of the pack at their 10 km pace, although in retrospect, they were probably saving the speed for the last half.

I paced the group for awhile, meanwhile threading through the usual sunny Sunday morning crowd, also out in the sunshine. Lots of traffic out there this morning. I ended up chatting with Julie, freshly back from teaching English in Japan for four years and contemplating training for the Honolulu Marathon in December. Also trying to decide whether to go back to Japan to her boyfriend, or try to convince him to give Canada a try. Long distance relationships have got to be tough. L n K Just before crossing back across the river at Crowchild, I took a walk break and wished her a good run.

At the race's turn-around point, I trundled on through, and kept the pace that I was pumped up to by being in the middle of the race pack. Nothing like being surrounded by fast runners to get you going fast, too.

I was at Angel's Cafe quickly after that. The return trip was pretty uneventful. I passed Peter-Mark, a friend that I see out there quite often, and we high-fived in passing. Uneventful but fast. Perhaps the new shoes had an effect, I don't know. But I was pushing quite hard from Crowchild all the way back to The Stairs.

I took The Path to the top of the bluff, and then the usual finish along Cresent Road to 4th Street. Wonderful run on a beautiful morning.

Distance: 16.42 Time: 1:24:40Average speed: 5:09 min/km. (11.64 kph)
Rest distance: .9797 km. Rest time: 9:00.
Total distance: 17.40 km. Total time: 1:33:40.

Shoes: New Balance 769.
Today's earworm: None - never seem to occur when I'm head down and fast.

Weather: Sunny, -6C to start and finishing at -1C.

Lock Up

Not quite, but boy are things ever tight south of the knees. I ran the 7 km loop to 14th Street, and about 3/4 of the way around was when if finally started to loosen up a little. I did some stretching at 10th Street, while waiting for a walk light, and that helped some.

Since I'm working from home today L n K, I tried a noon hour run. Haven't done that in almost two years, and it felt great to be out there in mid day. Lots of traffic, too, which was kind of nice.

I've missed the lunch hour runs. It was fun.

Distance: 6.97 Time: 40:01
Average speed: 5:44 min/km (10.45 kph).

Shoes: Asics GT-2130.
Today's earworm: On the Bayou, Hank Williams.

Weather: Cloudy and 4C.

Springtime in Calgary

Another spring weekend, another spring storm. About the same amount of fresh snow on the ground as last weekend, too. By the time I got out there, the side streets weren't too bad. There'd been enough traffic to pack a couple of tracks down, but not enough to polish it up.

When I switched over to the path down Nony's Awful Little Hill, I was back to prancing through foot deep snow again, until the top of the Centre Street bridge, where the sidewalk plows had left a veneer of soon-to-be-slush snow.

Most annoying was the GPS just wasn't catching a signal at all for the first ten minutes. So I have an accurate time record, but the distance measure is way off. So I'll use last week's distance for the calculations.

Once on the promenade, the north wind made itself noticeable. Not too bad this morning, though. It seemed a lot warmer than the -5C being advertized on the weather websites. That was also about the time my left shin tightened up considerably.

The first walk break wasn't too bad, but from there it began to hurt enough that I was wondering if I was going to be walking back home. I gritted my teeth and pushed through it. By the time I got near the bus terminal, I was half hobbling.

OK, make it to Crowchild and head back, was what seemed to make sense. By the time I was near The Pumphouse, it was finally loosening up, and once across the river under Crowchild, all was right again, though I could still feel some pull.

After that, it was back to normal. I think it was warmer this week than last, where it was freshly plowed, any packed snow was immediately slippery. And mostly what was on the pavement was melting, so a bit splashy in places.

At Point MacKay I was back to normal, and was running at a nice fast pace. I rounded Angel's Cafe, and headed back downtown. The wind was now at my back, but I was feeling the heat, too. It was much warmer now, and the sun was trying to shine a little.

Most of the way to past 14th Street was head down and go. But just as I was coming up to 14th, I also caught up with the Wave Runner so finally got to say hello. Always meet lots of runners, but never meet another blogger. Cool!

After chatting for a bit, I resumed my pace and quickly found myself at The Stairs. Ow. Actually the first three or four flights were OK, but I quickly ran out of steam, somehow just making it to the top without stopping. A short walk break and the rest of the run was over quick.

Distance: 16.42 Time: 1:30:01
Average speed: 5:44 min/km. (10.94 kph)
Rest distance: 1.05 km. Rest time: 10:00.
Total distance: 17.47 km. Total time: 1:40:01.

Shoes: Asics GT-2130.
Today's earworm: Sugarfoot Rag, Junior Brown.

Weather: Cloudy and -5C all the way.

Late Again

Darn. From last Thursday...

It was cold and windy. Not very spring like at all. And I was out later than usual, which timing-wise L n K, worked out great. One good thing is that even that late, it's still light out.

Distance: 7.18 Time: 39:35
Average speed: 5:30 min/km (10.88 kph).

Shoes: Asics GT-2130.
Today's earworm: L n K.

Weather: Cold and windy.

Snow, Please Go!

A lot of what dumped on us Sunday morning has been moved, but it's still laying around being white and cold. Some places are tricky to walk on, especially on roads, where the slush got packed down.

The breeze has a bite to it tonight, too, out of the east, meaning I was running into it on the last half of the run.

The Path Under The Stairs was clear all the way, with no ice from meltwater running across it like it usually gets. I imagine that will happen in a few days when it begins to warm up.

The foot bridge wasn't bad either, for the same reasons. I took it first tonight, across the island and down the promenade. Pretty quiet, but by the time I got there I was warmed enough not to notice the cold.

All the paths are clear. I think with the minimal sun that we had yesterday, it melted what wasn't scrapped away, and the wind dried it up.

I took the stairs to the top this time, felt every one, though I kept a running pace. Mostly I run out of wind, and it was the same today.

I took to the street instead of trying to navigate the edge of the bluff. It's probably not bad, but it'll be icy in a day or two.

Distance: 6.70 Time: 38:28
Average speed: 5:44 min/km (10.45 kph).

Shoes: Asics GT-2130.
Today's earworm: L n K.

Weather: Cloudy and -2C.

24 Hours

That's how long ago it was when I was wearing my light fleece, the one on which the wind resistance would be tripled by a single layer of cheesecloth, and I was thinking, it's too warm for it. Twenty four hours later, I'm coming home after a long run, with -10 wind chill and beat from plowing snow as deep as mid-calf.

It you don't need to drive today, it's gorgeous. It would probably also be a good day if you really liked shoveling snow. I've done my walk three times this morning.

I picked my way to the street, where it's packed down a little, and made my way to my starting point. A little bit of traffic had packed some ruts, so it wasn't to bad. I stayed on the street along the bluff, just cuz I wanted to avoid the deep stuff, but once getting to the top of The Path, that was impossible.

I wanted to take the Centre Street bridge, so headed down Nony's Awful Little Hill. With snow at 30 cm or more, I ended up adopting a high-stepping prancing pace, that was more about lifting out of the mire than move forward. Slow going.

At Centre Street, there was evidence of a snow plow's passing, and the going was much easier. Occasional slushy spots necessitated the prancing again, to keep my feet dry, and the ramp down to the promenade appeared to be where they dumped the scrappings form the bridge.

I climbed over that snowbank, and once on the promenade, it was pretty decent. There'd been some plowing, although only one pass so it was a little narrow for a bit.

The wind was a little blowy, but not overly so. I had wondered about wind chill, but never felt it much.

Running was good, until just past the 10th Street bridge (which is at 9th Street on the south side of the river) where the plowing had stopped. I probably should have backtracked and crossed the river, but there had been a lot of foot traffic that had packed a trail through the snow.

It wasn't too bad running, although it's kind of like running a tightrope, since the trail is narrow. And it was a little slippery. By the time I got to the 14th Street bridge, I'd had enough, and plodded through the slush on that bridge to the north side. From there it was all freshly plowed.

Tons of traffic too. I think they were all groups training for various races, and all quite large. By the time I got to Extreme Bean, though, everyone disappeared, and it seemed I was the only soul out there until Angel's Cafe.

The last interval around the turn around was when this speed thing kicked in for me again. The next interval was under 5:00/km as were two more after that, L n K. I seem to get into this kind of head down, narrow focused place, and time and distance just slip by.

The Stairs, of course, slowed me down, but not like I thought they would, and at the top I was running as soon as I was on pavement. After that, it'sa short sprint to my finish line.

Distance: 16.42 Time: 1:29:03
Average speed: 5:25 min/km. (11.78 kph)
Rest distance: .8414 km. Rest time: 9:00.
Total distance: 17.26 km. Total time: 1:38:03.

Shoes: Asics GT-2130.
Today's earworm: But He Don't by Kim Barlow, followed by Sanitarium Shuffle by Tommy Emmanuel, then Cadillac Baby by Colin James.

Weather: Light snow and -5C all the way.

I Remember Shorts and a Tee

And that's about all I remember from Thursday's run. Jeez, I'm gettin' bad at writing these things up. I think it was up around 5C or 7C, and clear and sunny. Lot's of people out running, looking awfully overdressed.

Distance: 6.77 Time: 38:08
Average speed: 5:37 min/km (11.51 kph).

Shoes: Asics GT-2130.
Today's earworm: L n K.

Weather: Sunny and 7C?.

St. Patrick's Day Catch Up

I got home from the run last Tuesday, and was completely unable to get online. Turns out the whole city was off line. So here is what I wrote off line, then forgot to post until now
-----------
St. Patrick's Day and No L n K

Right now I'm writing this in Notepad, since I have no access to the internet. A quick call to the tech support line, and I got a message saying if I live in the Calgary area, I may not have access. Duh! All I got on the second try at connecting was a busy signal.

Anyway, it was a pretty good run. Kinda fast, and since it's around the freezing mark, there's no big puddle to pick a way around. However there is a lot of ice and some of it is just wet enough to be slippery.

Otherwise, it was a pretty standard run. I took The Stairs this time, and felt it when I got to the top. All good.

Distance: 6.70 Time: 37:15
Average speed: 5:33 min/km (10.79 kph).

Shoes: Asics GT-2130.
Today's earworm: ??.

Weather: ??.

Almost St. Patrick's Day

I wasn't sure it was going to be warm enough, but after how mild it was yesterday and and looking at the forecast, I thought it would be OK for shorts and a tee. And it was, although it took a short while to appreciate that. The first walk break wasn't bad, and after that I never noticed the cold on bare legs.

Today was the St. Patrick's Day run and I totally forgot about it. I was past the start at Eau Claire, way ahead of the start time. Even so, there were a lot of people out this morning. It was even crowded in a couple of places along the promenade.

Just past the helicopter pad, one seriously big bunny wandered across my path, pretty unconcerned that I was bearing down on him. He was moving slow enough that there was no trace of hop, and he sauntered into the spruce trees across the path. Not the superstitious type _{L n K}, but I figure a bunny crossing my path is a good sign, even a tired bunny not moving too fast.

I had some surprising interval times early on in this run, and was at 14th Street much quicker than I expected. The support people were just setting up for the race, putting together water station for the runners.

It stayed quiet on the path after that. Still lots of people out, but nothing like the crowds I passed on the promenade. That changed after crossing the river to the north side at Crowchild. Once I got on that path, it was almost wall to wall people at times. Big groups were out running, a couple of them of twenty or more people.

I was still fast, and getting faster, with intervals below the five minute pace. I don't know what is going on, but I rather like it. I feel really easy in the legs, and even all that achy stuff that sometimes comes up when I push too hard, isn't there at all these last couple of runs. The limitation has been in the lungs, not being able to get enough air sometimes for the pace I end up at.

Today wasn't all that bad, but it was the lungs that limited the pace. And I felt I had lots of capacity there. I breezed past the race's turn around point and continued toward Edworthy.

Rounding Angel's Cafe, it was at the start of a walk break, and amazingly at 50 minutes into the run. Usually I'm between 55 and 60 minutes at that point.

On the way back, not so many huge groups, but more small ones and solos. At the turn around for the St. Patrick's Day race, it was fully underway, and traffic was thick. I found it interesting that the racers were less inclined to return a good morning than the regular Sunday runners that I usually encounter.

At Crowchild, the crowd crossed to the south side of the river while I continued straight. Again at a good pace, and I was well down the trail for walk breaks, farther than I usually am. By the time I was near 19th Street, it was head down and go. Kind of that zone place where time stops and I find I just glide along, almost not feeling my legs or the pavement or anything.

Finally at The Stairs, I literally bounded up the first two flights and stepped off onto The Path. That slowed me right down, especially the steep first part. Taking the stairs the past few months has left some muscles unused, like the ones used in running up steep hills. But I still made it to the top at a pretty good pace.

And then the usual finish. A slow couple of hundred metres along the bluff until my breathing settled down a little, and then I got on the street and picked up the pace again. Lovely finish, that.

Distance: 16.59 Time: 1:24:29
Average speed: 5:05 min/km. (11.78 kph)
Rest distance: .8868 km. Rest time: 9:00.
Total distance: 17.47 km. Total time: 1:33:29.

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

Weather: A little fog, and -8C to -6C.

Spring is Back!

Definitely a shorts and t-shirt run tonight. And to think, 36 hours earlier, I was wishing I'd worn a scarf or something to protect against the -30-ish wind chill. I was out the door, and picking my way through the softening hard pack on the street. Not slushy yet, except in a few spots.

Even the edge of the bluff wasn't too bad, but I bet it'll be a sloppy mess by tomorrow afternoon. The Path Under The Stairs was clear, but water was running, and near the bottom there's a lot of mud washed down and piled up. And then there's the lake near the bottom of The Stairs.

I took the ramp down to the trail on the levee along Memorial. Again, not too bad, puddle-wise, but tomorrow it'll be a mess. Typical of running at that time of night, there weren't too many out, but there were a lot of commuters-on-foot heading home, and occasionally slowing things down in the narrow spots by the C-Train bridge.

Across at 14th and back along 4th Avenue, there were some cyclists and walkers. The promenade was pretty quiet, though. However once I got across Prince's Island and on the foot bridge, it was crowded.

I took The Path back up to the bluff, something I haven't done for a few months, and I felt it. Climb stairs takes a whole different set of muscles that running uphill. L n K Still, I kept an impressive pace, I thought.

And then along the bluff as usual, and homeward.

Distance: 7.32 Time: 38:10
Average speed: 5:12 min/km (11.51 kph).

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

Weather: Sunny and 4C.

Time Change

I missed it too. I thought I was waking up at the usual time, and I had actually slept in, with out even sleeping that extra hour. I was up and moving before I actually realized it, and a look outside really didn't excite my enthusiasm. The weather had turned the night before, in fact it was near white out about the time I went to bed, and I could barely see across the street.

I figured the weather would be keeping me in, with that wind chill. I went out for my morning coffee, and was surprised to find that it wasn't that bad. There was the threat of low temps and high wind chills, but not bad at all. So I felt more like getting out.

I got home, and was about to change into my running gear, when a message from the L n K suggested I get my backside out there. How could I argue with that?

There had been enough traffic to pack some of the snow on the side streets, so running there was preferable to the ankle deep powder on the sidewalks. The only moment that really stood out for the run was right when I got to Cresent Road. A lady in mini-van was parked against the curb with her window cracked open, puffing furiously on a cigarette while applying makeup. Not just a little dabbing, but with the big brush, and all the supplies lined up on the dash. At least she'd pulled over first.

I took Nony's Awful Little Hill down to the Centre Street bridge. It was the only stretch I encountered that hadn't been plowed and it wasn't too bad, but I was going down hill at the time.

Once off the bridge and on the promenade, I faced the wind full on. It again wasn't as bad as I expected, but still it wasn't comfortable during the first walk break. And as usual, after that, it didn't bother me much at all.

The run from there wasn't too eventful. Cold and the wind were constant. Coming out from under Crowchild, I hit that stretch that has nothing to slow down the breeze, and I could feel my chin start to get a little numb. Also, the tip of my tongue got a little tingly.

The only other stretch that the wind was troublesome on, was at Point MacKay. Nothing but a nearly empty parking lot between me and the wind. Fortunately, my turn around is right there, the loop around Angel's Cafe.

Like the last few runs, the return toward downtown was when I really loosened up and began to get some speed. I've been getting into some kind of zone, where I have great turnover in my pace and a bit longer stride than usual, so I was running down around 5:10 to 5:15 per kilometre. It makes the second half of the run go by quick.

At The Stairs, I managed to keep the running pace all the way up, but still pretty slow by the top. And then back along Cresent Road for awhile before turning home.

Distance: 16.20 Time: 1:30:00
Average speed: 5:33 min/km. (11.58 kph)
Rest distance: .9661 km. Rest time: 9:30.
Total distance: 17.17 km. Total time: 1:39:30.

Shoes: Asics GT-2130.
Today's earworm: none today.

Weather: Mostly cloudy and -16C.

Chills, No Spills

It was a cold windy evening, with an early March cold snap reminding us that winter is still here. It took some doing, but I convinced myself that I needed to get out there and run a few klicks.

It wasn't so much cold as windy, and that wind was biting. From the north, it was behind me as I started out, and I was hoping that I'd be warmed up enough at the finish to not be bothered running into it.

A cyclist was just ahead of me at the top of The Path Under The Stairs, and played timid all the way down. Not quite slow enough for me to pass, but going just slow enough. At the bottom, he or she (being so bundled up as to hide gender) continued while I turned toward Memorial.

I was still good until I got to the promenade and then turned cross-wind. Yikes. But I was close to being warmed up enough so that I didn't feel it on my face too much.

I was up on the 14th Street bridge in no time, it seemed like. And across and down. This run wasn't a bad run, but the cold and the wind were a bear. I wasn't feeling all that energetic either, and I had stuff to do L n K. At 10th Street, instead of continuing along Memorial, I instead crossed and ran up 10th Street.

I turned at the 2nd Cup toward the C-Train station, and crossed, heading down 3rd Avenue. Deep into Sunnyside, I found the trail that runs along the bottom of the bluff. They built new trails that criss cross the bluff, and I took the one that lead up to 4th Street at Cresent Road. From there it was a short dash to my finish line, and a leisurely walk home.

Distance: 6.35 Time: 36:11
Average speed: 5:41 min/km (10.55 kph).

Shoes: Asics GT-2130.
Today's earworm: None, too cold?

Weather: Cloudy and -13C, with wind chills to -24C.

What Snow?

This morning was pretty messy weather-wise. It had been raining all night, and had turned to snow by the time I got out the door. Big, fluffy, wet, sticky snowflakes coming down thick, and soaking into my coat. I should have worn my rain coat. The snow was almost ankle deep and mostly slush, and the forecast was saying it would be like this most of the day. I wasn't looking forward to running in that. I hate having wet feet.

By mid-morning, the snow had stopped, and shortly after, the cloud started to break up. By noon, it was a sunny, beautiful day, yet the forecast stuck stubbornly to it's original story.

Queue the almost-emergency meeting called for early afternoon, downtown. That was done quickly, and since I was already half-way home, I called it a day. By mid-afternoon, I was starting a run.

The streets weren't exactly dry, but there was lots of clear pavement. I stayed on the street along the bluff rather than try to run in the slush along the edge. Along Memorial Drive, the trail disappeared under small lakes, and it was tricky skirting along the edge where the snow plows had left a ridge, cuz they weren't all solid.

But it was gorgeous out and sunny. I opted for shorts and tee, and then put on a running vest, which I did not need. Also, since I was so early, I opted for the ten kilometre route, since I haven't done that for awhile.

It was just before home time for most people, so there weren't many runners out. Lots of puddles to go around, or occasionally try to leap across. At the base of The Stairs was an especially large lake, which made The Stairs the only way around. Not a lot in the legs for the climb, but I didn't do too bad.

And the run along Cresent Road and torward home was relatively slush free.

Distance: 9.74 Time: 55:23
Average speed: 5:41 min/km (10.55 kph).

Shoes: Asics GT-2130.
Today's earworm: None, too busy dodging puddles.

Weather: Sunny and 5C.

In Like a Lamb?

I'm finally getting back to my routine, after wussing out due to the weather. As cold snaps go, the last week wasn't really very cold, but cold enough compared with some of the weather we've been having this winter.

Friday's run was bothered by some tightness in the right shin and ankle. Today, there was no sign of that. I felt great by the time I reached the top of the bluff.

I kept to the usual route that I've been following the past few runs, heading down the path to the Centre Street bridge. By the first walk break, on the promenade just past the bridge, my face was feeling the cold breeze. That lasted less than a minute into my second interval.

Even though it was a little chilly, there were a lot of runners out. Quite a few large groups, and lots of pairs and singles. And it started to feel quite comfortably warm , too, although that might have just been from the exertion and there being in the sun with no wind.

After crossing back to the north side of the river at Crowchild, the traffic really began to pick up. There were times when I would catch up with someone, and have to wait for oncoming traffic before passing. But I love it when people are out on the trails.

As usual, I circled Angel's Cafe and headed back downtown. The very next walk break, I unzipped my windbreaker and rolled down the collar.

And again, as in the past few distance runs, I started to pick up speed. In the last half of the run, I find I am pushing hard enough to almost break my breathing. My pace is around 5 min/km or better, and it feels great, too.

I took The Stairs as usual, and that is where things came to a near stop. The night before I was out with friends, and actually dancing for the first time in ages. Apparently climbing stairs and dancing use the same muscle groups, which are different from those used for running. The stair climbing muscles were needing some recovery time!

Still, at the top, I was running right off The Stairs (OK, slowly, but still running...) and I had a rather nice finish.

Distance: 16.21 Time: 1:27:18
Average speed: 5:23 min/km. (11.58 kph)
Rest distance: .8684 km. Rest time: 9:00.
Total distance: 17.08 km. Total time: 1:36:18.

Shoes: Asics GT-2130.
Today's earworm: My Wife Thinks You're Dead, Junior Brown.
L n K
Weather: Mainly sunny and -9C, climbing to -5C.

After a Long Break...

A week and a half, almost too long to go without. But circumstances, and weather (wussy me) kept me from it. Not a complaint at all, by the way, but there was lots L n K going on.

Anyway, I considered going out yesterday, but with the cold, and other things, I postponed it for a day. Temperatures were much more favourable today, so out I went.

Nothing too special out there. A little packed snow on The Path Under The Stairs. That might be a tad treacherous in the next couple of days, but probably not for long.

Just the usual run to 14th street, and a nice finish on The Stairs.

Distance: 6.71 Time: 39:38
Average speed: 5:54 min/km (10.16 kph).

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

Weather: Partly cloudy and -5C.

Darn, Backlogged Again!

I missed writing up last Sunday's run. Must be distracted and pre-occupied or something.
L n K
Anyway, the stats were:

Distance: 16.09 Time: 1:33:20
Average speed: 5:48 min/km. (10.34 kph)
Rest distance: .8429 km. Rest time: 10:00.
Total distance: 16.94 km. Total time: 1:43:20.

Shoes: Asics GT-2130.
Sunday's earworm: Some weird thing for the first 30 minutes that kinda dragged me down. Then, Rum and Coca Cola, The Andrews Sisters.

Tonight, just another quick one to 14th Street and back. And my GPS ran outa gas somewhere along the way. I forgot to plug it in and charge it up. So I'll reuse some stats from another run (again - *sigh*)

And because of the holiday Monday, I got mixed up and didn't run my usual Tuesday, thinking it was Monday. Just a confused kinda guy...

Distance: 6.78 Time: 38:39
Average speed: 5:42 min/km (10.53 kph).

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

Weather: Sunny and 0C.

Last Night's Run

Still being delinquent in keeping up with these posts. However, I have done quite well over the last 4+ years in staying with it, only missing the occasional run. And I thank my regular reader for sticking with it - thanks, love!

Actually, there are a couple who check in regularly L n K, and that's a lovely feeling to know you're interested. Thank you all for your interest!

Last night was a little chilly. I didn't really notice it at first, heading towards the bluff, cuz the wind was behind me. It wasn't a big wind, but at the lower temperatures, any wind is significantly noticeable.

I didn't even really notice it at the bluff or crossing Prince's Island, again because I was running with the breeze. Even turning on the promenade wasn't bad.

Not that cold out, mind you, so once I'd been running a bit and got warmed up, once I did turn into the wind, it wasn't bad. Coming off the 14th Street bridge and onto the path beside Memorial Drive, I could feel a chill on my upper arms.

It was a slow starting run, too. Only in the last couple of km did I feel like I was moving well. I hit The Stairs with lots of energy, which got me up about three flights. By the second landing, I had almost nothing left in the legs or the lungs, though I managed to keep moving.

At the top of The Stairs, I was breathing hard, and barely was able to keep running. Some days The Stairs are a nice challenge, some days they're a real beast. From there is was kind of a shuffle to the end.

Distance: 6.80 Time: 38:38
Average speed: 5:40 min/km (10.56 kph).

Shoes: Asics GT-2130.
Today's earworm: The Ladies Who Sing With the Band, Fats Waller.

Weather: Light snow and -13C.

Little Bit Earlier

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

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

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

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

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

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

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

Weather: Partly cloudy and -5C

Pushing It, Weather-wise

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

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

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

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

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

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

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

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

Quick Evening Run

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

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

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

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

A good one.

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

Weather: Cloudy and 6C

Fast!

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

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

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

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

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

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

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

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

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

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

Cold, Then Warm, Then Cold, Then Warm Again

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

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

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

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

Weather: Sunny and 1C

Damn Cold Run

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

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

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

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

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

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

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

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

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

Still In Shorts

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

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

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

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

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

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

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

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

Weather: Partly cloudy and 4C
l n k

Vitamin D Run.

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

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

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

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

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

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

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

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

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

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

Great fun run.

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

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

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

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

A Little Treacherous

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

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

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

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

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

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

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

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

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

Weather: Clear and -1C

Slacker, I Am

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

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

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

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

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

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

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

Weather: Clear and -1C.

Spring?

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

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

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

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

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

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

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

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

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


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

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

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

A Stunning Morning

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

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

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

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

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

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

Still a beautiful run, and a great morning.

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

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

Weather: Sunny and -11C.

First Run of the Year

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

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

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

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

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

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

Weather: Light snow and -9C.

Back to Routine

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

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

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

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

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

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

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

Weather: dark and cold.

Tough Run

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

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

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

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

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

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

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

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

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

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

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

Weather: Light snow and -7C.

Boxing Day Calorie Burn

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

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

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

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

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

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

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

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

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

Weather: Sunny and -17C.

What's My Motivation?

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

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

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

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

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

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

Weather: Dark and cold?

Snowy, Snowy

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

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

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

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

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

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

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

Weather: Nice, snowy, around 0C.

Insomniac

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

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

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


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

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

Weather: Dark and cold?

Grumpy Runner

People gotta learn to share the trails. Sheesh.

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

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

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

Nice outing.

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

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

Weather: Mainly clear and -5C.