Rainy Fall Sunday

Well, so much for that beautiful fall weather. Except it's still a lovely day for late September. Even now, it's clearing off and becoming sunny, if a bit breezy.

Anyway, two runs this week, that I didn't get to writing up about:

September 15:
Distance: 7.10 Time: 39:51
Average speed: 5:36 min/km. (10.69 kph)

September 17:
Distance: 7.00 Time: 40:49
Average speed: 5:49 min/km. (10.29 kph)

Anyway, today started grey and rainy. Not all that cold though; I was out with shorts and long sleeve tee shirt. The rain had almost stopped when I got out the door. The one block walk to start while the GPS found satellites went really quick, and I was running toward the bluff.

I was still undecided about what I wanted to do. I briefly considered running east along the river, so would have needed to take The Path, but at the point where I would have turned, I continued the other way toward the Centre Street bridge.

I ran toward Eau Claire then, and cut through by the wading pool, now all dried up and deserted. One of those September sights that are a slightly sad reminder that summer is done.

Lots of those tents with no walls were set up, and a band was warming up for the AIDS Walk. It was still pretty early yet, so there were too many people out.

I ran straight up 3rd Street to 7th Avenue, turning right and crossing over to continue up 4th Street. About this time the rain started up again in earnest. It was quite light, almost a mist, but I got wet enough. I didn't really notice it too much.

It didn't take long to get to 17th Avenue and across. Traffic was still pretty light. I continued on 4th, and curiously was kind of head down and unaware of what was going by. I sort of woke up across from the old theatre that's a Jugo Juice now.

At the Earl's, I crossed to the other side of 4th since the lights were favourable. Past the Tech Shop, Wildwood and then the Safeway, I crossed with the light to the river side of Elbow Drive.

It's been a couple of years since I've ran along the Elbow. It's a nice running route, and a few were out in the rain going the other way. I slowed to a walk at the suspension bridge at 31st Avenue, and crossed. It's way too bouncy to run across. Down the street to the end of the cul-de-sac where the trail along the river picks up.

There were big groups of runners out down there. I passed a couple while climbing a bit of an uphill grade. I passed the monster mansions on the other side of the river, where the last time I was down that way a little white dog cavorted in one of the yards while a coyote on my side of the river watched intently.

Around a curve where the river bank is reinforced with concrete slabs, and I was in Stanley Park, still passing small groups of runners. Past the park and along the street where a friend used to live. She'd sold the place about three years ago, a beautiful little character home, that was replaced almost immediately by a huge monster of a house.

The underpass under Elbow drive came up fast and it's just a nice little dip under the street adjacent to the river. On the other side the trail only goes another fifty metres or so before turning toward the street. Riverdale Avenue is a picturesque street, with big mature trees, and more monster mansions on massive plots of land.

I met a couple more large groups running the other way on this street, following the long slow curve toward the south. It ends at a parking lot and a path that leads through Riverdale Park, open and grassy among some trees closer to the river, with the odd loose dog chasing a ball.

I soon came to another suspension bridge, which I walked again, cross the river to Sandy Beach Park. The path splits and I went right, climbing a short steep hill that goes past public washrooms and the road up the hill to North Glenmore Park.

At this point a check on the GPS showed I had been running for just about 55 minutes. Time to turn and head back. So after a quick stop at those washrooms, I headed back down the hill and crossed the suspension bridge again.

I had planned to follow Riverdale all the way to Elbow, and follow it back to 5th Street. But at the intersection with 9th Street, there was a gap between river front houses to another suspension bridge. I took that, for a change of scenery and woundup following Sifton Avenue back to Elbow.

At Elbow, I just continued north, following the long curve of it all the way to 5th Street, and then headed north that way. Just an uneventful run to downtown. Past the new court building, I finally hit a red light at 5th Avenue, probably the first one in the whole run. And of course another one at 4th Avenue. Both busy streets.

After that I crossed 5th Street to run along beside the new Centennial Place towers on 3rd Avenue, then dodged around Canterra Tower to the Sheraton. The tents set up for the AIDS walk were still rather quiet, not too big a crowd in the rain, although by that time it had stopped.

Then through Prince's Island, across the bridge to the curling club and up The Path from The Stairs. Less than ten minutes later, I was home.

Distance: 15.37 Time: 1:33:11
Average speed: 6:03 min/km. (9.9 kph)
Rest distance: 1.07 km. Rest time: 10:00.
Total distance: 16.44 km. Total time: 1:45:11.

Shoes: New Balance 769.
Today's earworm: L n K, of course!

Weather: Rain and 8C.

The Run That Happened

It was two days ago. Really did happen. And here I am finally writing up about it. Not that it's critical that I do, but I try to say something about when I go out. Just cuz I'm rackin' up the numbers of posts.

Anyway, it was one of those that I went out right after I got home from work and before I was on the L n K. I crossed Prince's Island right off and ran west on the south side of the river, to 14th and then back on the north side.

There is s camber to the path due to slump in the river bank. It kind of slopes toward the water in a few places. It's almost like running on a side hill, and after awhile, you can feel it in knees and ankles.

That's why I usually run the other way, so that the right side of the path is farthest from the river, and flatest. But sometimes running the other way kinda mixes things up. So I did.

Distance: 7.14 Time: 40:41
Average speed: 5:41 min/km. (10.53 kph)

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

Weather: Mainly sunny and 26C.

Another Hot Run

Somewhere up near 30C, but it didn't feel all that bad. Probably because of the wind. It's been brisk all day, and in fact just after I finished it came up really strong for a few minutes, and now the back yard is full of apples from the old apple tree. Nothing worth picking up, since they're pretty tiny.

On the walk from downtown tonight, this itty bitty spitty cloud followed me home, and it had turned rather grey, so I was hoping for a shower to cool things down. By the time I had a few moments of L n K time, changed and was back outside, it had slipped by and the sky was mostly clear to the west.

I walked a little to warm up, as usual, waiting for the GPS to find itself, and then was off. Not too long into it, I was pretty sweated up. I checked my pace, my stride was only a little bit off optimum.

The usual run, the usual crowd. It was nice along the promenade, actually. Kind of quiet and feeling like things were moving at a slower pace. Crossing Prince's Island and the bridge wasn't too congested either. The Stairs were another matter, but that's become usual on a warm afternoon.

And trotting along the top of the bluff to the finish, the sky was darkening again. But nary a drop of rain or cool breeze, just hot, hot wind.

Distance: 7.12 Time: 40:16
Average speed: 5:39 min/km. (10.61 kph)

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

Weather: Mainly sunny and 26C.

Late Morning

I was working from home again, and was up for running half way through the morning. I waited a little before changing into my gear and heading out.

It was relatively quiet, so I think I was in a pre-lunch lull. Good running though, even with the temperature climbing. Down The Path and along the river, then over the 14th Street bridge and back along Bow Trail to the promenade downtown.

Oh, man, but I was feeling it. Not hurting, but just not having much in the tank. I had put in a fairly strenuous day Sunday, so the leg muscles still needed some recovery time.

The Path on the return was particularly noticeable. I was reduced to short steps, and breathing hard. Still I managed to do a respectable time, which for me is anything under 6 min/km.

Distance: 7.06 Time: 41:12
Average speed: 5:50 min/km. (10.28 kph)

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

Weather: Sunny and 23C.

Summer Running

Not much but a good run for a late summer noon hour. Actually I was out about an hour before noon, so missed most of the crowd. I felt mostly good, and had lots left in the tank for climbing The Path, when I got there.

I also had a great stretch session afterwards. All feeling very good, and the stiffness that has been plaguing me earlier in the summer is very much less. Lesson learned - keep up the core exercises.

Distance: 7.07 Time: 41:00
Average speed: 5:48 min/km. (10.35 kph)

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

Weather: Sunny and 21C.

Fast Afternoon Slog

It did feel like a bit of a slog. Don't know what's up with that, but lately it's felt a little harder to go, and to keep going.

But anyway, it was a good run. I was out the door almost as soon as I got home from work. It's a little warm out, and there's the slightest of breezes, so it was pretty much for sure I was gonna end sweaty.

The bluff was quiet, but The Path Under The Stairs was busy, as was The Stairs themselves. Lots doing the usual running up and down, plus bikes and walkers.

I ran the north side of the river, watching all the rafters and floaters drifting by. It's been busy out on the river lately. I imagine the kids are getting their last summer things in before school starts.

Across at the Metawa Bridge at 14th and then back along the south side. There's been a lot of digging going on along the sculpture garden between the path and Bow Trail, with lots of plastic pipe and equipment laying around.

The promenade was reasonably busy, but crowded in places with clumps of bikes. There was some traffic at the Jaipur Bridge, too, but not too bad, and the suspension bridge had room enough.

The run up The Path to the top of the bluff was where I really noticed the slogging nature of the run. I haven't had much wind lately in climbing it, but I seem to get to the top in reasonable time.

A run along the top of the bluff to 4th Street, which took me to the parking lot that 12th Avenue had become. I'm glad I don't drive to work. I wandered through the stopped traffic and headed home.

Distance: 7.04 Time: 41:14
Average speed: 5:51 min/km. (10.24 kph)

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

Weather: Partly cloudy and 27C.

Running on a Sunday

Finally got back to a Sunday distance run. It's been awhile, almost a month, and it sort of showed. I haven't been slacking exactly, but busy. I've been out of town for three weekends in a row, so missed all those Sunday runs. I was going to wait until later in the day too, but the L n K word was to get the heck out there.

I played with the idea of heading straight south on 4th Street, and then following the Elbow River when I got that far. I think I would probably get as far as Sandy Beach in 8.5 km.

But just too stuck in a rut, I think. I ended up going the usual way after hardly even thinking about changing things. I guess you get in a zone and once on automatic pilot, you end up going where you always go.

It is a nice route to run, and it was a beautiful sunny morning for it. And a lot of people were out, I think for the Bow River Flow. I got up beside the C-Train bridge and found myself in the middle of several of those folding tent style pagoda thngs, under which were parked people and stuff from several bike shops. Off the path, there was a live band getting set up.

Shortly I was under and past the Louise bridge, and left that all behind. There wasn't a lot of traffic of any kind, but steady, like people have got past the urgency of getting out and enjoying summer and are back into a day to day flow.

Running through Lawrey Gardens was a pleasant jog, and once across the tracks, is where I like the in and out of forest and sunlight. I had been trying to stay consistent about pace, and was doing a very good job of staying within a second or two of 5:30/km.

At the south Edworthy parking lot, I had to wait for a very long train. It's probably the first one I've had to wait for this year. It probably wasn't that long a wait, but I could still feel things start to tighten a little while I waited.

Across the tracks, in the picnic area, there was an amplified but still nearly unintelligible voice, bawling about who knows what. I paid no attention, and fled across the foot bridge from it.

There is something about the backleg of this run, where I seem to get an energy boost, and my pace time drops. I found it was dropping to 5:15/km or there abouts, and it seemed impossible to slow it down.

After Crowchild I stopped trying to moderate myself, and just let my feet find the pace they wanted. But I was starting to feel it in the hip.

At the Louise Bridge again, I took a walk break, and then tried to get going again. I was running but the legs were just not up to swinging as fast as before, nor had my stride any length. Hips and hams and calves were hurting.

I hobbled on, with my pace now down to about 6:30. And I was in the middle of the crowd that was down for the Bow River Flow. Strangely, I thought they had the two lanes on the south side blocked for people to walk on. But there were barricades and pylons everywhere, and that yellow Caution tape. I suppose they had some kind of activities planned, but it effectively kept people on the path. I imagine the drivers crawling along in the two remaining lanes were none too happy to see all that deserted road space being unused.

I thought about getting out on the road, but there were too many barriers. I stayed on the path, and managed to dodge and weave through most of the crowd. It wasn't exactly packed.

Up the ramp and across the pedestrian overpass to the curling rink, then to The Stairs. I got up on The Path, and plodded up the 300 or so metres that it stretches along the bluff. I had nothing by this time. NO speed, and certainly stiff and sore. I think my pace might have dropped to around 8:00/km. Pretty sad.

Still I made it up and then ran along the bluff, to turn northward on 4th Street, and homeward. Not a great run, but as always, I'm glad I got out.

Distance: 16.41 Time: 1:35:09
Average speed: 5:47 min/km. (10.354 kph)
Rest distance: 1.80 km. Rest time: 10:02.
Total distance: 18.21 km. Total time: 1:45:11.

Shoes: New Balance 769.
Today's earworm: Farewell My Bluebell by Merle Travis.

Weather: Sunny and 20C.

Friday Nooner.

Didn't get out yesterday for a run so, since I am not working today, I figured I'd better get out there.

It's sunny and getting hot, but not really hot yet by late morning. I'd just finished a run to the grocery store, so decided to try and beat the noon rush. I didn't quite get out that early, but it was quieter than I expected on the river paths. I think a lot of downtowners take Fridays off in the summer.

The run wasn't too different than usual. I took the same way as always. Bright and sunny and warm. Lots of people out walking and running, and a few on bikes and blades.

The run felt great. I think getting back to maintaining my core is helping a lot. My knees don't trouble me at all even after just a couple of weeks. Lots of other achy spots in the hips are but memories too. Lesson learned!

Distance: 6.87 Time: 40:16
Average speed: 5:51 min/km. (10.24 kph)

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

Weather: Sunny and 23C.

A Bit of a Break

Not really, but I didn't run for over a week, due to traveling and L n K. Had a nice holiday.

So I have been out a few times since I got back almost two weeks ago. Just the usual mid-week 7 km runs. It's been sort of warm for each one, and I've been feeling my knees. Some reading on the matter suggested that my hip abductors were weak, and putting unnecessary strain on my knees. And wouldn't ya know, after working at leg lifts and crunches and stuff, I noticed an almost immediate difference.

I have seriously let my core work lapse and I'm paying for it some. I am grateful that it's easy to get back on track, and I've been working at that. Just a little effort has made a big difference.

Anyway, my stats for August 11:
Distance: 7.25 Time: 40:29
Average speed: 5:34 min/km (10.68 kph).

And for August 13:
Distance: 7.11 Time: 39:22
Average speed: 5:32 min/km (10.68 kph).

And August 18:
Distance: 7.07 Time: 39:25
Average speed: 5:34 min/km (10.68 kph).

A Little Late Reporting

I was out on Tuesday this week, going back to my old schedule. And since, I haven't been focused enough to write, with prep for my holiday to the cost next week. Too excited, I guess, and too much L n K on my mind to think about much else. Of course, it crowds out the memory of what the run was like too.

Anyway, it was pretty good, not excessively warm, but nice. The crowds weren't huge, though there were lots of cyclists. I was also feeling less tight than I have for awhile. I especially noticed it running down The Path Under The Stairs, as I was able to move with some speed, while using the short, quick, knee-saving steps.

The climb back up worked the lungs more than anything, but my recovery times from that kind of heavy breathing has become remarkably short.


Distance: 7.17 Time: 40:10
Average speed: 5:36 min/km (10.68 kph).

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

Weather: Sunny and warm.

I Slept In

Not terribly late, but late enough for me. Up at 7:30, and after mumbling through breakfast and another short lie-down, I got dressed for the part, and went out for my run.

It wasn't real hot, but warm enough. There was a good breeze, too, and that helped although it would have been nice for it to have been a cool breeze. Almost total cloud cover, so it wasn't bright. Actually just a very nice summer morning.

Once on the promenade I started catching up with all kinds of traffic. Lots of people carrying folding chairs and heading to Prince's Island for the last day of the Calgary Folk Festival. A few runners were there, too, and the Sunday morning groups from the Running Room.

I decided to do the figure eight weave again, and crossed the river at Crowchild. About two hundred metres down alongside Parkdale, the sun came out, although we were still surrounded by dark cloud. It was actually a pretty quiet run, and the runners were not nearly as numerable as usual. I don't know if that's from everyone out of town, or because it was becoming too warm for some.

Across the river at Edworthy, I got the full breeze, and it felt wonderful, as it seems slightly cooler over the river. Of course, all that stopped once I was in the trees on the other side of the tracks.

It was really quite nice along the tracks below Spruce Cliff. And here there seemed to be more runners than usual. The trail through Lowrey Gardens was much quieter. Strange.

At Crowchild, I again crossed to the north side and continued along Memorial. The cloud moved back in and there was even a half hearted rain shower for a few minutes. By the time I got past the C-Train bridge, I was feeling a little achy, likely because the previous evening's libations were catching up to me.

At the foot bridge, I was running against a tide of people, who parked by the curling club on Memorial, or on Cresent Road on the bluff, all heading for Prince's Island. By then, the music was underway as well.

The usual finish, climbing The Path Under The Stairs, then along the bluff and homeward.

Distance: 17.10 Time: 1:40:18
Average speed: 5:51 min/km. (10.24 kph)
Rest distance: 1.08 km. Rest time: 11:00.
Total distance: 18.18 km. Total time: 1:51:18.

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

Weather: Cloudy and 18C.

Lunch Time Scorcher

Not really. It was hot but not as hot as the last couple of days. However my bod reacts the same no matter how much heat, by drenching itself in it's own juices (ewww...)

Anyway, it was a nice lunch time run, and as usual the crowd was there. Lots of dodging walkers, at least on the promenade between Eau Claire and the Louise Bridge. It was a little thinner for runners and walkers out towards 14th Street.

Distance: 7.06 Time: 39:40
Average speed: 5:36 min/km (10.68 kph).

Another Hot Week

It's been warm and a little on the humid side, too. And here I am again, not writing until long after I've gone out. Hmmm....

Well, the weekend run was pretty good. I took off the usual way, down to Centre Street and across. The Bow is becoming a pretty dominant item on the downtown landscape now, and it's pretty in-your-face as you cross the bridge.

On to the promenade and along past Eau Claire, pretty steady with runners, given how nice it was. It was a pretty uneventful run actually. At Crowchild, I crossed the river to run on the north side for a change. Crossing to the south side at Edworthy, and along the bottom of Spruce Cliff, it's a beautiful stretch of path. The sun was directly ahead at that time of day, and there was this nice glowing effect with all the trees and bushes back lit.

At Crowchild I crossed again, and continued toward downtown on the north side. Uneventful until I got well past 10th Street, where a fire two nights before had demolished an apartment building. Nothing left but a pile of rubble, still attracting gawkers and being sifted through by the fire guys. For such a huge fire - three alarms and 50 firemen - it was such a small space for an apartment building to have been. No visible damage to buildings on either side, but I wasn't stopping to join the crowd.

This was a longer run. Crossing the river at Crowchild twice, making a figure eight of the route I usually run, seemed to add almost a kilometre. I don't think it's quite that far across the river; the GPS tends to be a little off sometimes.

I think I shall have to consider changing things a bit. I love the run but maybe a change of scenery is in order. I will have to think about that.

Distance: 17.22 Time: 1:39:00
Average speed: 5:44 min/km. (10.44 kph)
Rest distance: 1.26 km. Rest time: 10:10.
Total distance: 18.49 km. Total time: 1:49:10.

Hot Week

It wasn't all that hot, I supposed when I ran a few days ago. Warm enough. Right now it is hot and will be tomorrow for my long run.

I'm about to change back to my Tuesday/Thursday schedule, I think. Wednesday/Friday is messing me up too much, as far as timing and getting out to run. And maybe I can be a little better at staying up to day on write up.s

No recollection of what I did on Wednesday, other than I was out after I got home from work. Oh, and I sweated a lot after.

Distance: 7.00 Time: 40:36
Average speed: 5:47 min/km (10.34 kph).

Running in Reverse

Hokey smokes, don't know what happened this morning, but I slept in a lot later than I usually do, so after breakfast, instead of my usual excursion for coffee and a newspaper, I headed directly out to run. Seriously, I slept a good hour and a half later than usual.

Anyway, after my usual breakfast I was into running clothes and out the door. A little too soon after breakfast. It wasn't too bad, though, and I was able to run without problems, although I did feel a little heavy.

It was a pretty uncomplicated run, except I ran in the reverse direction from how I usually run it. How daring of me! I did, out of habit, go about 50 metres toward Centre Street before I remembered I was running the other way, so I back tracked and headed down The Path Under The Stairs.

It's a much quieter run going counterclockwise. I did meet more large groups, both coming and going. Big groups going both ways, too. There weren't too many single runners or pairs though, so I wonder if I was a little early for them on that side of the river. I would be about 45 minutes earlier going that way than coming from the other direction.

I found myself in a race, too, with the occasional sign proclaiming so many kilometres in the Robert Hamilton Memorial Road Race. I've never heard of it before, but it's been around awhile, apparently. I stopped near the finish line at the public washrooms at Edworthy Park.

After crossing the bridge by Angel's Cafe, I was on the trail below Spruce Cliff. It was surprisingly quiet given that it was such a lovely morning. The quiet continued pretty much all the way downtown. Perhaps everyone was tuckered out from the next-to-last day of the Stampede? Sleeping off one too many pancake breakfasts.

Anyway, it was an uneventful finish. I'm still not feeling my best with a cold lingering, so The Path Under The Stairs took some effort. After that, I ran along the bluff and then turned home.

Distance: 16.51 Time: 1:36:21
Average speed: 5:50 min/km. (10.28 kph)
Rest distance: 1.00 km. Rest time: 10:00.
Total distance: 17.51 km. Total time: 1:46:21.

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

Weather: A nice sunny morning.

The Runs Pile Up

I was out last night for a run, just a quick one. It was fairly warm, and I was pretty sweaty. That's about all I can remember, except for being narrowly missed by some jerk on a bike. I've been distracted by the L n K, and planning for a bit of a holiday.

Anyway, for last Sunday:
Distance: 16.91 Time: 1:35:34
Average speed: 5:39 min/km. (10.62 kph)
Rest distance: 0.92 km. Rest time: 10:00.
Total distance: 18.83 km. Total time: 1:45:34.

And then for last Wednesday:
Distance: 7.19 Time: 40:16
Average speed: 5:35 min/km (10.71 kph).

And then last night:
Distance: 7.10 Time: 40:17
Average speed: 5:40 min/km (10.58 kph).

I'll try and get back to the usual writing up...

Not the Best of Health

I probably shouldn't have gone out. My throat had been a little scratchy all week but I felt fine through it. Only that morning was I feeling a little less than good.

However, I started out, and resigned myself to going slow. After all, Sundays are for distance, not speed. The first interval went as usual. I ran along the Cresent Road and then down to the Centre Street bridge, passing a fresh burn. The old grass was crisped to black, but this years growth was still thick and green, although it was probably well dried in the fire. The burn had surrounded several clumps of honeysuckle and lilac bush, which frankly looked untouched by flame.

Across the bridge and down by Sein Lok park within the usual time, not doing too badly. The second interval ended just past the Louise Bridge, again about right. After that speed dropped a lot.

I wasn't feeling too bad at all for the most part, but I was moving slower. Near the crossing at Edworthy, I could hear a train coming from behind. I knew I wasn't going to make it to the crossing before it crossed, so I dashed down a trail in the grass, across the tracks, and was well down the path on the other side before it it got near.

Through the picnic grounds at Edworthy and across the bridge, past Angel's Cafe. Ten minutes later, I was feeling a little dragged down. Things began to ache. Or at least ache more noticeably. By the time, I reached Crowchild I was huffing pretty hard. Becuase of my stuffed up sinuses, I was breath dry air, and my throat was feeling a little raw just from that.

By the time I reached the Metawa Bridge, I was panting, not breathing evenly like usual, but like I'd been sprinting up The Path Under The Stairs. Hips and knees were aching, and I think my stride had shrunk a bit.

Near Tenth Street, I was limping on a walk break, just a little too stiff in the hip. So enough. I walked up Tenth, through Sunnyside and up the long sloping path along the bluff to home.

Distance: 13.83 Time: 1:21:04
Average speed: 5:51 min/km. (10.24 kph)
Rest distance: 1.23 km. Rest time: 9:00.
Total distance: 15.06 km. Total time: 1:43:43.

Shoes: New Balance 769.
Today's earworm: Rose Garden by Lynn Anderson to start.

Weather: Sunny and 19C, warming to 23C.

The Last Friday of June

Nice sunny warm evening, end of the month, and last day of school all over. I had a smile for L n K as I got home, and I changed and headed out.

It was nice to be in the late afternoon sun, until the top of The Stairs, where another limo full of another bunch of graduating highschoolers had stopped to disgorge the contents for pictures and whatnot. It's been a constant parade of limos since the first of May.

After that, busy with pedestrians coming home from downtown. I turned of the bridge to Prince's Island onto the ramp down to the path along Memorial, and it was much quieter, almost deserted. After that a quiet run all the way around almost. It always seems quietest between 5:00 and 6:00. There were lots of people at Eau Claire though, and all over the island.

I crossed the bridge, back to The Stairs, and started up The Path. Not too much traffic from there on either. At the top of the path and turning back west, I got the full force of the wind, which I hadn't noticed up till then. It wasn't a big breeze, but noticeable.

And then a nice finish up 4th Street.

Distance: 7.06 Time: 41:24
Average speed: 5:51 min/km (10.23 kph).

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

Weather: Mainly sunny and 21C.

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.