That was some run. Felt really fast, and I think it actually was. It also felt really good. I do feel it in the hips though.
It's one of those early spring mornings (being still winter after all) where it clear and bright and sunny...and cold. How to dress? I opted for a long sleeve tee and my vest, along with the running tights. The first twenty minutes were darn chilly.
But what a busy day. Lots of people out running, big groups and small, and lots of singles. It felt great to be out in the middle of it.
Along Memorial both paths were busy. I tried the sprints in the middle of the running intervals again. Breathing was good, the sprint was good, everything was good. Felt the usual aches in the knees, the hips, the shins (darn those shins), but those ones don't last past the post-run stretch.
The run to Edworthy was nice, and the temperature had gone up considerably by then. I had a light pair of gloves that came off about then, and I rounded Angel's Cafe a few minutes ahead of my usual time.
The wind was from the west as usual, so for the return trip I had the wind at my back the sun at my front. I warmed up considerably. My sunglasses tended to fog up a little at times.
The whole run back was just as nice as the run out. To do the sprint, I run normally for about four minutes, run hard for one minute, and run normally for another four minutes. I noticed my pace after the one minute hard run was faster than my pace before it. The interval distances I was seeing on the Garmin showed I was moving faster too.
I don't know if it all matters that much. It would be nice to gain a new PR this year for the half marathon. The way I feel right now I think I can beat my old one of 1:50:03. It would be kinda cool to have a one hour and forty-something on my wall.
Not the goal though. I like running fast, but fast for me isn't all that fast. I like doing the races, and I like that I finish them, however long I take. I like that it keeps me in decent shape, too. As long as I'm moving, I think I'm doing good.
Man, the numbers almost look rounded!
Today's run:
Distance: 16.50 Time: 1:30:00
Average speed: 5:27 min/km. (11.00 kph)
Rest distance: .99 km. Rest time: 9:30.
Total distance: 17.49 km. Total time: 1:39:30.
Shoes: New Balance 769 (blue).
Today's earworm: Heart and L n K Soul .
Weather: Sunny and -7C at the start, -2C at the finish.
Sunday, March 14, 2010
Friday, March 12, 2010
Where Was I...?
Ever have one of those moments, where you seem to be running on auto? I was out there running, and I remember some moments. The wind, the ice on the river, bits and pieces of it. Mostly I was zoned out, don't know where I was.
It was a good run, I think. Never felt much in the way of aches, seemed to have a good pace. I ran along the river, lots of ice still out there, crossed the footbridge under Crowchild. There was a little bit of congestion at Eau Claire and on the foot bridge near the curling club.
wow.
I was fully aware of The Path. I stretched and pushed hard once I got on it, pushed hard all the way up. I think that's the fastest I've climbed The Path in a couple of years.
It was on the trail along the top of the bluff that I sort of woke up. Very strange, but I know I sometimes focus inward pretty strongly.
It was still good. At the end I felt like I'd been working at it.
Tuesday's run:
Distance: 10.10 Time: 58:25
Average speed: 5:47 min/km. (10.37 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Just L n K.
Weather: Sunny and 12C.
It was a good run, I think. Never felt much in the way of aches, seemed to have a good pace. I ran along the river, lots of ice still out there, crossed the footbridge under Crowchild. There was a little bit of congestion at Eau Claire and on the foot bridge near the curling club.
wow.
I was fully aware of The Path. I stretched and pushed hard once I got on it, pushed hard all the way up. I think that's the fastest I've climbed The Path in a couple of years.
It was on the trail along the top of the bluff that I sort of woke up. Very strange, but I know I sometimes focus inward pretty strongly.
It was still good. At the end I felt like I'd been working at it.
Tuesday's run:
Distance: 10.10 Time: 58:25
Average speed: 5:47 min/km. (10.37 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Just L n K.
Weather: Sunny and 12C.
Tuesday, March 09, 2010
Nope, It's Still Winter...
Not really. It has cooled off, and gotten windy, and we got a little bit of snow. I dressed for it, and it was all right to run in. It'll be back to spring in a couple of days.
It was a pretty good run though. I started off running into an east wind along the top of the bluff and was relieved to turn the hairpin to head down The Path. By the time I got to the bottom, I'd forgot about it.
On surprise was that the underpass under the Louise Bridge at the north end was open. Last time I looked it was still burried under a few feet of ice, but it's been cleared out and the water level on the river is actually a couple of feet below the walkway.
The rest of the run along the north side of the river was quite uneventful. I crossed at Crowchild, as usual, and ran back toward downtown, as usual. Trundled along the promenade, as usual, and crossed Prince's Island, as usual.
Actually I was looking inward a little, pushing a little bit. It would have been easy to turn off the brain and plod along, but I thought about where my feet were falling, and trying to stretch a little more with each stride. I don't think I made a huge difference, but it felt marvelously different.
At the traffic jam on The Stairs, I bounced up to The Path, and then did the same. Instead of plodding up with little short steps in a grumbling shuffle, I stretched a little. My breathing has really stretched, so to speak, and I noticed. I was puffing hard, but still had lots by the time I got to the top. I hit the trail on the top of the bluff without slowing down, and after a block, I was breathing quite normally for regular running.
I wonder if getting back to the 10 km runs has helped. Lately I've had lots of gas in the later stages of a run. I really notice it on Sunday mornings. Pushing harder so I can push harder, so to speak.
Tuesday's run:
Distance: 10.07 Time: 56:43
Average speed: 5:37 min/km. (10.65 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Heart and Soul L n K.
Weather: Cloudy and -1C.
It was a pretty good run though. I started off running into an east wind along the top of the bluff and was relieved to turn the hairpin to head down The Path. By the time I got to the bottom, I'd forgot about it.
On surprise was that the underpass under the Louise Bridge at the north end was open. Last time I looked it was still burried under a few feet of ice, but it's been cleared out and the water level on the river is actually a couple of feet below the walkway.
The rest of the run along the north side of the river was quite uneventful. I crossed at Crowchild, as usual, and ran back toward downtown, as usual. Trundled along the promenade, as usual, and crossed Prince's Island, as usual.
Actually I was looking inward a little, pushing a little bit. It would have been easy to turn off the brain and plod along, but I thought about where my feet were falling, and trying to stretch a little more with each stride. I don't think I made a huge difference, but it felt marvelously different.
At the traffic jam on The Stairs, I bounced up to The Path, and then did the same. Instead of plodding up with little short steps in a grumbling shuffle, I stretched a little. My breathing has really stretched, so to speak, and I noticed. I was puffing hard, but still had lots by the time I got to the top. I hit the trail on the top of the bluff without slowing down, and after a block, I was breathing quite normally for regular running.
I wonder if getting back to the 10 km runs has helped. Lately I've had lots of gas in the later stages of a run. I really notice it on Sunday mornings. Pushing harder so I can push harder, so to speak.
Tuesday's run:
Distance: 10.07 Time: 56:43
Average speed: 5:37 min/km. (10.65 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Heart and Soul L n K.
Weather: Cloudy and -1C.
Sunday, March 07, 2010
I Do Believe It's Spring!
Gorgeous day! Sunny and clear, warm, stunningly lovely outside. A severe danger to today's plans for clean bathrooms and freshly folded laundry.
What a chilly start though. It was still frosty, but the wind was light and the sun is up reasonably early now, so inviting for light clothing. I put my shorts on and a tee, with my running vest.
It was brisk. By the time I got to the bluff, I felt the cold on my legs, and the sun wasn't quite up to being warming yet. I ran along the guardrail on the street side, and cut over onto the shale path at the top of The Stairs. The shale and underlying clay was still firm, very uneven as the footprints of the day before were frozen.
I headed down to the Centre Street bridge, and all the way was chilly. On the bridge itself, I was screened somewhat from the sun by the concrete barrier separating me from the traffic, and could feel the chill in the shaded areas.
Down on the promenade, it was doubly cool, being shaded in many spots, and there being a light westerly wind, to keep the coolness in those shadows.
But busy out there. It was fun. Lots of goodmornings and walkers and runners with dogs. Running under the Louise Bridge, it seemed strange to still see the wall of ice from when the underpass flooded a couple of months ago. Ice is still heavy on the river, and there is little open water yet going west from Prince's Island.
All along the promenade and almost to The Pumphouse, I felt cramping in my shins again. It wasn't to bad, and I knew that once I passed Crowchild the cramps would be gone. It seems to take forever to warm up all over, my hands were crampy and stiff form the cold until at least the Pumphouse, almost thirty minutes of running.
After I passed 14th Street, I decided to try something that I used to do up until I ran the Banff to Jasper relay. In the middle of my interval, I'd kicked up to a sprint, reaching more with my stride while keeping the same cadence, for about a minute. That actually helped with the shin cramps.
I continued to throw in the sprints as I worked my way to Edworthy. Before when I'd done this, I found I would be breathing hard at the end of the fast minute. This time, my breathing held steady: inhale, exhale, every four strides. That was very surprising as I expected to be more winded from pushing harder, but it seemed to not be making much difference.
I wonder how long I could sustain that pace? Perhaps I'm a faster runner than I thought. However, I also feel my hips right now, a bit more than I usually do. It could all be due to the wicked awesome massage I had yesterday too.
Around Angel's Cafe, quick bathroom stop, and heading homeward. The wind was behind me, the sun in front. I was getting warm and my sunglasses were fogging a little. I continued with the one minute sprints every ten minutes or so.
Approaching 10th Street, I held off on it until I crossed the street and was back on the path, and then pushed hard for the minute. One more walk break, then run, up the ramp to the footbridge and to the bottom of the stairs. Up two flights to The Path Under The Stairs, at which time it was time to sprint again.
I suppose the option was there to take it easy on The Path, but what the heck. On the steepest part of the path is where I did the sprint. This time my breathing was definitely affected. I slowed down just past the halfway point (it really takes over two minutes to climb that thing??) but kept pushing all the way to the top. Probably my best climb of The Path in a couple of years.
The temperature had really climbed while I was running. All that frozen clay on the trail along the bluff was now pretty mushy. I ran along the edge, but ventured on to the red shale when it looked drier. Of course, I kicked up a lot of the fine red gravel which made it's way into the back of my shoe, and which I occassionally limped with as I tried to shake it out from under my foot.
My last walk break ended just before I turned up 4th Street, and from there I sprinted the last 150 metres toward home.
Oh right, I forgot to write up Thursday's run, so here's my stats from that one:
Thursday's run:
Distance: 10.07 Time: 58:26
Average speed: 5:48 min/km. (10.34 kph)
Today's run:
Distance: 16.54 Time: 1:31:10
Average speed: 5:34 min/km. (10.89 kph)
Rest distance: 1.00 km. Rest time: 10:00.
Total distance: 17.36 km. Total time: 1:41:10.
Shoes: New Balance 769 (blue).
Today's earworm: An L n K smile.
Weather: Sunny and -2C at the start, 6C at the finish.
What a chilly start though. It was still frosty, but the wind was light and the sun is up reasonably early now, so inviting for light clothing. I put my shorts on and a tee, with my running vest.
It was brisk. By the time I got to the bluff, I felt the cold on my legs, and the sun wasn't quite up to being warming yet. I ran along the guardrail on the street side, and cut over onto the shale path at the top of The Stairs. The shale and underlying clay was still firm, very uneven as the footprints of the day before were frozen.
I headed down to the Centre Street bridge, and all the way was chilly. On the bridge itself, I was screened somewhat from the sun by the concrete barrier separating me from the traffic, and could feel the chill in the shaded areas.
Down on the promenade, it was doubly cool, being shaded in many spots, and there being a light westerly wind, to keep the coolness in those shadows.
But busy out there. It was fun. Lots of goodmornings and walkers and runners with dogs. Running under the Louise Bridge, it seemed strange to still see the wall of ice from when the underpass flooded a couple of months ago. Ice is still heavy on the river, and there is little open water yet going west from Prince's Island.
All along the promenade and almost to The Pumphouse, I felt cramping in my shins again. It wasn't to bad, and I knew that once I passed Crowchild the cramps would be gone. It seems to take forever to warm up all over, my hands were crampy and stiff form the cold until at least the Pumphouse, almost thirty minutes of running.
After I passed 14th Street, I decided to try something that I used to do up until I ran the Banff to Jasper relay. In the middle of my interval, I'd kicked up to a sprint, reaching more with my stride while keeping the same cadence, for about a minute. That actually helped with the shin cramps.
I continued to throw in the sprints as I worked my way to Edworthy. Before when I'd done this, I found I would be breathing hard at the end of the fast minute. This time, my breathing held steady: inhale, exhale, every four strides. That was very surprising as I expected to be more winded from pushing harder, but it seemed to not be making much difference.
I wonder how long I could sustain that pace? Perhaps I'm a faster runner than I thought. However, I also feel my hips right now, a bit more than I usually do. It could all be due to the wicked awesome massage I had yesterday too.
Around Angel's Cafe, quick bathroom stop, and heading homeward. The wind was behind me, the sun in front. I was getting warm and my sunglasses were fogging a little. I continued with the one minute sprints every ten minutes or so.
Approaching 10th Street, I held off on it until I crossed the street and was back on the path, and then pushed hard for the minute. One more walk break, then run, up the ramp to the footbridge and to the bottom of the stairs. Up two flights to The Path Under The Stairs, at which time it was time to sprint again.
I suppose the option was there to take it easy on The Path, but what the heck. On the steepest part of the path is where I did the sprint. This time my breathing was definitely affected. I slowed down just past the halfway point (it really takes over two minutes to climb that thing??) but kept pushing all the way to the top. Probably my best climb of The Path in a couple of years.
The temperature had really climbed while I was running. All that frozen clay on the trail along the bluff was now pretty mushy. I ran along the edge, but ventured on to the red shale when it looked drier. Of course, I kicked up a lot of the fine red gravel which made it's way into the back of my shoe, and which I occassionally limped with as I tried to shake it out from under my foot.
My last walk break ended just before I turned up 4th Street, and from there I sprinted the last 150 metres toward home.
Oh right, I forgot to write up Thursday's run, so here's my stats from that one:
Thursday's run:
Distance: 10.07 Time: 58:26
Average speed: 5:48 min/km. (10.34 kph)
Today's run:
Distance: 16.54 Time: 1:31:10
Average speed: 5:34 min/km. (10.89 kph)
Rest distance: 1.00 km. Rest time: 10:00.
Total distance: 17.36 km. Total time: 1:41:10.
Shoes: New Balance 769 (blue).
Today's earworm: An L n K smile.
Weather: Sunny and -2C at the start, 6C at the finish.
Tuesday, March 02, 2010
That's Much Better
I had none of the cramping that I felt on Sunday morning. I don't know what that was about. I don't think I did anything different as far as stretching beforehand. Maybe the brisk walk home from work warmed things up.
It's still being gorgeously spring-like out there. The sun is still up even though it's after work, and most of the paths are dry pavement. There are a few wet spots here and there, and a couple of notably large ponds along Memorial Drive.
I may have been all right muscle-wise this evening, but breathing was different. It felt a little laboured. I dunno, am I complaining too much? Not a concern, but there always seems to be something lately. Couldn't be age, of course - heck no!
I ran up The Stairs instead of taking The Path Under Them. I haven't done that for awhile, and I've been thinking I should do that once a week or so, to use some different muscles, and challenge myself in a different way. Definitely laboured breathing after that, whoo!
The top of the bluff is nearly slush free, but is now a continuous set of ponds. The grass along the sides is soft and it's easy to pick up mud. I ran the street for a bit, then the sidewalk.
It didn't feel like all that fast a run, but it was good.
Oh hey, check out the countdown thingers on the side. Always wanted to put those silly things in there...
Tuesday's run:
Distance: 9.70 Time: 56:57
Average speed: 5:52 min/km. (10.22 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: A happier L n K.
Weather: Cloudy and 0C.
It's still being gorgeously spring-like out there. The sun is still up even though it's after work, and most of the paths are dry pavement. There are a few wet spots here and there, and a couple of notably large ponds along Memorial Drive.
I may have been all right muscle-wise this evening, but breathing was different. It felt a little laboured. I dunno, am I complaining too much? Not a concern, but there always seems to be something lately. Couldn't be age, of course - heck no!
I ran up The Stairs instead of taking The Path Under Them. I haven't done that for awhile, and I've been thinking I should do that once a week or so, to use some different muscles, and challenge myself in a different way. Definitely laboured breathing after that, whoo!
The top of the bluff is nearly slush free, but is now a continuous set of ponds. The grass along the sides is soft and it's easy to pick up mud. I ran the street for a bit, then the sidewalk.
It didn't feel like all that fast a run, but it was good.
Oh hey, check out the countdown thingers on the side. Always wanted to put those silly things in there...
Tuesday's run:
Distance: 9.70 Time: 56:57
Average speed: 5:52 min/km. (10.22 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: A happier L n K.
Weather: Cloudy and 0C.
Sunday, February 28, 2010
Vitamin D Run
First run in shorts this year! It's wonderful out there. Wish the run was better, but it was still pretty good.
I started to stiffen up again in the lower legs, and felt that heaviness too. It felt like each foot strike was a lot harder than it should be. It was very much like the runs in early December. I was stiff and sore for the first thirty minutes, but was sure I'd eventually loosen up a little.
Just after crossing the river at Crowchild, I finally did start to loosen up. There was a breeze that I hadn't noticed earlier on my naked pasty white legs, and shortly after I noticed that they didn't hurt much any more.
With the temperature climbing and the sun in a clear sky, the paths were full of runners, and a lot of walkers. Not crowded, but busy. The occasional patches of ice were already turning into slush, and skirting the couple of really big ponds meant picking my way across near mud rather than frozen ground.
At the fifty minute mark, I noticed I was pretty much where I usually am, which meant I wasn't being slow. My pace was quite respectable. I rounded Angel's Cafe as usual, and started back home. As usual, the next couple of intervals were my fastest. For all the achy start, it was a very normal run.
Ran along Memorial, climbed The Path, ran the edge of the bluff and then home.
Sunday's run:
Distance: 16.54 Time: 1:34:11
Average speed: 5:41 min/km. (10.54 kph)
Rest distance: 0.95 km. Rest time: 10:00.
Total distance: 17.49 km. Total time: 1:44:11.
Shoes: New Balance 769 (blue).
Today's earworm: Sunny L n K tunes.
Weather: Sunny and 3C at the start, 5C at the finish.
I started to stiffen up again in the lower legs, and felt that heaviness too. It felt like each foot strike was a lot harder than it should be. It was very much like the runs in early December. I was stiff and sore for the first thirty minutes, but was sure I'd eventually loosen up a little.
Just after crossing the river at Crowchild, I finally did start to loosen up. There was a breeze that I hadn't noticed earlier on my naked pasty white legs, and shortly after I noticed that they didn't hurt much any more.
With the temperature climbing and the sun in a clear sky, the paths were full of runners, and a lot of walkers. Not crowded, but busy. The occasional patches of ice were already turning into slush, and skirting the couple of really big ponds meant picking my way across near mud rather than frozen ground.
At the fifty minute mark, I noticed I was pretty much where I usually am, which meant I wasn't being slow. My pace was quite respectable. I rounded Angel's Cafe as usual, and started back home. As usual, the next couple of intervals were my fastest. For all the achy start, it was a very normal run.
Ran along Memorial, climbed The Path, ran the edge of the bluff and then home.
Sunday's run:
Distance: 16.54 Time: 1:34:11
Average speed: 5:41 min/km. (10.54 kph)
Rest distance: 0.95 km. Rest time: 10:00.
Total distance: 17.49 km. Total time: 1:44:11.
Shoes: New Balance 769 (blue).
Today's earworm: Sunny L n K tunes.
Weather: Sunny and 3C at the start, 5C at the finish.
Thursday, February 25, 2010
Grumpy Run
Dunno what that was about. I felt kind of down and crabby for the whole run. Maybe I needed to be out there, burning off whatever negative vibes I was carrying.
There's a lot of dry pavement out there now, also lots of puddles and small ponds here and there. I ran on the street almost all the way to the top of The Path, just to avoid the slush and water. It was still interesting to pick a path across the snow at one point. It was very wet underneath, and soft and easy to sink into.
I felt heavy and slow too, perhaps that was a physical manifestation of the grumpiness. Along Memorial, I found I was running head down, pulling inward. My focus was not at all where it usually is.
I have the Olympic skating going. Edvard Greig, I think. Love that piece.
Anyway, the run passed uneventfully, my head down, focused on the path five feet in front of me, oblivious of the rest of the terrain. I managed to climb The Path, but felt used up almost before I started. It was grumpy crabby shuffle up the hill, and then on the street along the bluff.
The last couple of blocks I started to wake up a little, but was glad to be done.
Tuesday's run:
Distance: 10.16 Time: 59:07
Average speed: 5:49 min/km. (10.31 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Grump, grump, grump.
Weather: Sunny and 7C.
There's a lot of dry pavement out there now, also lots of puddles and small ponds here and there. I ran on the street almost all the way to the top of The Path, just to avoid the slush and water. It was still interesting to pick a path across the snow at one point. It was very wet underneath, and soft and easy to sink into.
I felt heavy and slow too, perhaps that was a physical manifestation of the grumpiness. Along Memorial, I found I was running head down, pulling inward. My focus was not at all where it usually is.
I have the Olympic skating going. Edvard Greig, I think. Love that piece.
Anyway, the run passed uneventfully, my head down, focused on the path five feet in front of me, oblivious of the rest of the terrain. I managed to climb The Path, but felt used up almost before I started. It was grumpy crabby shuffle up the hill, and then on the street along the bluff.
The last couple of blocks I started to wake up a little, but was glad to be done.
Tuesday's run:
Distance: 10.16 Time: 59:07
Average speed: 5:49 min/km. (10.31 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Grump, grump, grump.
Weather: Sunny and 7C.
Tuesday, February 23, 2010
Running In the Late Afternoon
It's so nice to have sunset getting later now. I got home from work a bit later than I wanted to, and went right back out again. I dressed lighter this time, actually about right for the temperature and the wind. I was actually debating whether or not to wear shorts.
The street to the bluff is almost clear down the middle, and the sidewalk along Cresent Road has only a couple of big puddles to skirt around. The trail on the bluff wasn't quite slushy, but it was soft.
The Path Under The Stairs was clear, but the big puddle that forms at the bottom of the stairs was big as ever. I tiptoed around that OK too. Even on the trail along Memorial there were a few big ponds, and I had to skip along the edges to get around them.
Mostly though, it was just good running. I didn't feel wonderful great, but good. A comfortable run, not too many aches and pains, none memorable. Good speed, good feeling.
I was pretty focused though, mostly head down all the way. It's OK running like that, but I like to be more awake. Runners can be so inward focused sometimes. I sometimes think I'm like a tourist, and gotta look around and take stuff in.
I'm typing this as the Ladies Short Program runs in another window. My internet connection is too choppy to enjoy something like figure skating. Great music though; I love Prokofiev. German girl is skating, I think.
The run was pretty standard for me all the way back to The Stairs. I climbed the two flights as usual, but instead of taking the landing to The Path, I just kept going. I managed to run all but the last three flights, about three quarters of the way up. I thought that was pretty good considering I've not been on The Stairs for a couple of weeks.
At the top, I scruntched along the top of the bluff, then crossed to the sidewalk on the other side of the street. Lots of wet ice in places so I was seeking some clear pavement. More puddles to skip past too.
A good night, and a good run.
Tuesday's run:
Distance: 10.12 Time: 55:55
Average speed: 5:31 min/km. (10.86 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: L n K in La La Land.
Weather: Mainly sunny and 2C.
The street to the bluff is almost clear down the middle, and the sidewalk along Cresent Road has only a couple of big puddles to skirt around. The trail on the bluff wasn't quite slushy, but it was soft.
The Path Under The Stairs was clear, but the big puddle that forms at the bottom of the stairs was big as ever. I tiptoed around that OK too. Even on the trail along Memorial there were a few big ponds, and I had to skip along the edges to get around them.
Mostly though, it was just good running. I didn't feel wonderful great, but good. A comfortable run, not too many aches and pains, none memorable. Good speed, good feeling.
I was pretty focused though, mostly head down all the way. It's OK running like that, but I like to be more awake. Runners can be so inward focused sometimes. I sometimes think I'm like a tourist, and gotta look around and take stuff in.
I'm typing this as the Ladies Short Program runs in another window. My internet connection is too choppy to enjoy something like figure skating. Great music though; I love Prokofiev. German girl is skating, I think.
The run was pretty standard for me all the way back to The Stairs. I climbed the two flights as usual, but instead of taking the landing to The Path, I just kept going. I managed to run all but the last three flights, about three quarters of the way up. I thought that was pretty good considering I've not been on The Stairs for a couple of weeks.
At the top, I scruntched along the top of the bluff, then crossed to the sidewalk on the other side of the street. Lots of wet ice in places so I was seeking some clear pavement. More puddles to skip past too.
A good night, and a good run.
Tuesday's run:
Distance: 10.12 Time: 55:55
Average speed: 5:31 min/km. (10.86 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: L n K in La La Land.
Weather: Mainly sunny and 2C.
Sunday, February 21, 2010
Seems Like Spring
In fact there isn't even that much ice out there. The top of the bluff is still all packed snow, of course, and later in the day it'll get slippery with a little melting in the sun.
Approaching the bluff was to be greeted with a magnificent view of the western horizon. The sky was a washed out blue close to the edge, but not a trace of haze to obscure mountains. I turned my back to them and plodded toward the Centre Street bridge.
I was wondering if I'd be over dressed for this run. It felt wickedly chilly when I was out earlier, and I dressed in an extra layer or two. Crossing the Centre STreet bridge, was to feel the cold wind from the west, and it was biting all along the promenade. However, by the time I reached the Louise Bridge I wasn't noticing the cold.
I didn't feel this was all that great a run for the first while. I was back to feeling heavy and plodding and slow, although the GPS was mostly saying otherwise. Passing the Pumphouse, I decided it was going to be a slow run and that was OK.
Actually, after I crossed to the north side of the river at Crowchild, I felt I was moving a little easier. Meanwhile, the Sunday crowd was moving with me or coming at me. Such a sunny day, it had brought a lot of people out. There was a couple of big groups by the Extreme Bean, one of which had a member kneeling in the middle of a circle of runners doing their preparatory stretches with a Canadian flag tied on like a cape. Olympics enthusiasm, I guessed.
The rest of the run outbound was good. I rounded Angel's Cafe and made a quick stop at the public washroom. And as usual the return trip seemed to be when I was warmed up. My pace picked up and I pushed hard all the way to 10th Street.
It wasn't an easy push though, I felt it and started to develop a little ache just below my waist, just a little left of my spine. Meanwhile my left leg was feeling heavier and felt like I was hitting the ground harder. Still I persisted, not sure if it was something developing or just one of those little aches that come and go as I run.
Nearing the ramp up to the footbridge at the curling club, I was feeling pretty used up. Fading a little and having to push it to keep moving. At The Stairs, I did not bound, or skip up the stairs. It was more a slow laborious climb, only two flights to get off on The Path. On The Path, I was merely shuffling, head down, not really paying attention to where I was, until I passed the transition to young pavement, the fifty metre stretch at the top that was replaced last year.
At the top, I switchbacked on to the trail along the top, still feeling like I was shuffling. I managed to pick it up a little as my breathing settled, but I was glad when I approached my finish line. Hopefully this one will get easier as I get back into long runs and it gets closer to spring.
Sunday's run:
Distance: 16.52 Time: 1:35:05
Average speed: 5:45 min/km. (10.42 kph)
Rest distance: 0.95 km. Rest time: 10:00.
Total distance: 17.47 km. Total time: 1:45:05.
Shoes: New Balance 769 (blue).
Today's earworm: Sleepy bunny tunes.
Weather: (Been forgetting this part lately) Sunny and -11C at the start, but up to -3C at the finish.
Approaching the bluff was to be greeted with a magnificent view of the western horizon. The sky was a washed out blue close to the edge, but not a trace of haze to obscure mountains. I turned my back to them and plodded toward the Centre Street bridge.
I was wondering if I'd be over dressed for this run. It felt wickedly chilly when I was out earlier, and I dressed in an extra layer or two. Crossing the Centre STreet bridge, was to feel the cold wind from the west, and it was biting all along the promenade. However, by the time I reached the Louise Bridge I wasn't noticing the cold.
I didn't feel this was all that great a run for the first while. I was back to feeling heavy and plodding and slow, although the GPS was mostly saying otherwise. Passing the Pumphouse, I decided it was going to be a slow run and that was OK.
Actually, after I crossed to the north side of the river at Crowchild, I felt I was moving a little easier. Meanwhile, the Sunday crowd was moving with me or coming at me. Such a sunny day, it had brought a lot of people out. There was a couple of big groups by the Extreme Bean, one of which had a member kneeling in the middle of a circle of runners doing their preparatory stretches with a Canadian flag tied on like a cape. Olympics enthusiasm, I guessed.
The rest of the run outbound was good. I rounded Angel's Cafe and made a quick stop at the public washroom. And as usual the return trip seemed to be when I was warmed up. My pace picked up and I pushed hard all the way to 10th Street.
It wasn't an easy push though, I felt it and started to develop a little ache just below my waist, just a little left of my spine. Meanwhile my left leg was feeling heavier and felt like I was hitting the ground harder. Still I persisted, not sure if it was something developing or just one of those little aches that come and go as I run.
Nearing the ramp up to the footbridge at the curling club, I was feeling pretty used up. Fading a little and having to push it to keep moving. At The Stairs, I did not bound, or skip up the stairs. It was more a slow laborious climb, only two flights to get off on The Path. On The Path, I was merely shuffling, head down, not really paying attention to where I was, until I passed the transition to young pavement, the fifty metre stretch at the top that was replaced last year.
At the top, I switchbacked on to the trail along the top, still feeling like I was shuffling. I managed to pick it up a little as my breathing settled, but I was glad when I approached my finish line. Hopefully this one will get easier as I get back into long runs and it gets closer to spring.
Sunday's run:
Distance: 16.52 Time: 1:35:05
Average speed: 5:45 min/km. (10.42 kph)
Rest distance: 0.95 km. Rest time: 10:00.
Total distance: 17.47 km. Total time: 1:45:05.
Shoes: New Balance 769 (blue).
Today's earworm: Sleepy bunny tunes.
Weather: (Been forgetting this part lately) Sunny and -11C at the start, but up to -3C at the finish.
Friday, February 19, 2010
Crisp Friday Morning
I was out for dinner last night, but unlike what I usually do, which is skip the Thursday night run, I decided to get it in this morning. Yet I'm still fighting off the lethargy that's been dogging me since November.
I felt slow and wheezy, but still did a pretty respectable job. It's icy as heck, but as I started, it hadn't warmed up enough to make things slick. Lots of crunching. It had started out as a clear sunny day at sunrise, (now happening before 8:00 am - spring is a-comin'!) it had clouded over with that high altitude haze that just obscures the sun.
The run outbound was quiet, a couple of people out. I seemed to catch up to a relative crowd just before the Crowchild bridge of about five or six runners and walkers. Across the bridge is was about the same, only more spread out.
I like the ice patches on the trails when it's leaning toward spring. They are flat and smooth, and in the morning when they are cold and still dry, they just the right slipperiness for a bit of a slide. Usually they are about two paces long, so they fit perfectly into the rhythm of my running.
I wasn't fast on this run, but I was still under 6 min/km, which has been my goal to stay under this past month. Even with the long plod up The Path Under The Stairs, I managed to keep my average pace below that line.
The run finished crunching along the top of the bluff and then picking my way along the crusty ruts of 4th Street.
A belated thanks to RevRunner, Alexandra and ChrisC for their comments. It's good to hear from other runners when motivation and illness slow ya down. Cheers! I finally cracked 100 km cumulative distance for the year so far, too.
Tuesday's run:
Distance: 10.17 Time: 1:00:31
Average speed: 5:56 min/km. (10.08 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: La-la-la, la-Lo-la, L n K.
I felt slow and wheezy, but still did a pretty respectable job. It's icy as heck, but as I started, it hadn't warmed up enough to make things slick. Lots of crunching. It had started out as a clear sunny day at sunrise, (now happening before 8:00 am - spring is a-comin'!) it had clouded over with that high altitude haze that just obscures the sun.
The run outbound was quiet, a couple of people out. I seemed to catch up to a relative crowd just before the Crowchild bridge of about five or six runners and walkers. Across the bridge is was about the same, only more spread out.
I like the ice patches on the trails when it's leaning toward spring. They are flat and smooth, and in the morning when they are cold and still dry, they just the right slipperiness for a bit of a slide. Usually they are about two paces long, so they fit perfectly into the rhythm of my running.
I wasn't fast on this run, but I was still under 6 min/km, which has been my goal to stay under this past month. Even with the long plod up The Path Under The Stairs, I managed to keep my average pace below that line.
The run finished crunching along the top of the bluff and then picking my way along the crusty ruts of 4th Street.
A belated thanks to RevRunner, Alexandra and ChrisC for their comments. It's good to hear from other runners when motivation and illness slow ya down. Cheers! I finally cracked 100 km cumulative distance for the year so far, too.
Tuesday's run:
Distance: 10.17 Time: 1:00:31
Average speed: 5:56 min/km. (10.08 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: La-la-la, la-Lo-la, L n K.
Tuesday, February 16, 2010
Trying to Get Serious
I'm back out there, and will be trying to stay to a schedule again, and also to get back into some serious distances. I ran a lot of 7 km runs last year, which seems like a bare minimum for bothering to get out and run. So I'm going to try and get more 10 km runs in this year. No more slackin'!
Right after getting home from work, I was changed and heading toward the bluff. It's been melting a lot, being way too warm for February. A few puddles and lots of slushy spots to dodge. The path along the top of the bluff was soft, but not so much as to be slushy.
The Path Under The Stairs was mostly dry and there was the usual monster puddle at the bottom of the stairs to skirt. I trotted up on the bridge toward Prince's Island, but took the ramp down to the path along the berm once I crossed Memorial Drive.
There were a few puddles along the way. At the City Parks office at the north end of Louise Bridge, the detour around all the construction mess was a little muddy, but I managed to skip across most of it. After that, it was straight through running.
I almost hesitated at the Metawa Bridge, but I'm determined to get distance in now, so I continued past it, crossing at Crowchild less than ten minutes later. Running felt good.
Nothing eventful happened after that, just straight running along Bow Trail and then to the promenade. I crossed Prince's Island and the foot bridge, and then bounced up the two flights of The Stairs to The Path.
And the sun came out. Just for a bit, it was sunny on the slog up The Path. At the top, I turned into the sun and ran along the bluff to 4th Street, picked my way through the slush to cross the street and tip toe along the sidewalk to my finish.
Tuesday's run:
Distance: 10.15 Time: 59:28
Average speed: 5:51 min/km. (10.24 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: ABCDEFGHIJKMNOPQRSTUVWXYZ.
Right after getting home from work, I was changed and heading toward the bluff. It's been melting a lot, being way too warm for February. A few puddles and lots of slushy spots to dodge. The path along the top of the bluff was soft, but not so much as to be slushy.
The Path Under The Stairs was mostly dry and there was the usual monster puddle at the bottom of the stairs to skirt. I trotted up on the bridge toward Prince's Island, but took the ramp down to the path along the berm once I crossed Memorial Drive.
There were a few puddles along the way. At the City Parks office at the north end of Louise Bridge, the detour around all the construction mess was a little muddy, but I managed to skip across most of it. After that, it was straight through running.
I almost hesitated at the Metawa Bridge, but I'm determined to get distance in now, so I continued past it, crossing at Crowchild less than ten minutes later. Running felt good.
Nothing eventful happened after that, just straight running along Bow Trail and then to the promenade. I crossed Prince's Island and the foot bridge, and then bounced up the two flights of The Stairs to The Path.
And the sun came out. Just for a bit, it was sunny on the slog up The Path. At the top, I turned into the sun and ran along the bluff to 4th Street, picked my way through the slush to cross the street and tip toe along the sidewalk to my finish.
Tuesday's run:
Distance: 10.15 Time: 59:28
Average speed: 5:51 min/km. (10.24 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: ABCDEFGHIJKMNOPQRSTUVWXYZ.
Sunday, February 14, 2010
Recovery Mode
Man! It's been a crummy couple of weeks. I'm still not one hundred percent, but much better than I was a week ago.
Back on January 30, online registration opened for the Police Half Marathon at 8:00 am, and by 8:20 I was signed up. And while I was at it, I signed up for the Calgary Half Marathon, and oh what the heck, signed up for the Mother's Day Run too.
Within an hour of all that my throat got scratchy and my chest got heavy, and by evening I was completely stuffed up. Now, two weeks later, I still feel a little heavy in the chest, but it was still good running.
The fog we've had here for the past week is still hanging around, the trees are all frosty and the upper reaches of the downtown skyline is lost in the clouds. As I crossed the Centre Street bridge, there was a spirited crowd of runners crossing below me, running along Memorial.
The promenade wasn't too exciting, but at the C-Train bridge there was a car parked in the middle of the promenade and someone standing beside it, waving a stream of runners crossing the bridge to turn west. I caught up to one runner for a few minutes and discovered it was the Hypothermic Half Marathon. I had tried to sign up for that a few weeks ago, but it was full up, and considering how my running has been stymied by this cold the last couple of weeks, that's probably not a bad thing.
The crowd was directed up and over the Metawa Bridge at 14th Street, while I continued along the river. I was hoping I could manage a 10K run today, but was prepared to cut it short if I felt I was pushing it. Passing the Metawa committed me to ten kilometres unless I turned around and retraced my steps. There were moments when my chest felt a little heavy but mostly I was feeling good.
After crossing the river under Crowchild Trail, I found myself swimming upstream against the half-marathoners. I think I was catching the last of them, as the crowd petered out by the time I was along side the CBC studios.
This wasn't my fastest run, but it was much better that I had any reason to expect. The Path Under The Stairs slowed me down lots and at the top of that long hill, I decided to shortcut home by 2nd Street. I was done.
Tuesday's run:
Distance: 10.33 Time: 1:02:49
Average speed: 6:04 min/km. (9.87 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Wistful sad songs.
Back on January 30, online registration opened for the Police Half Marathon at 8:00 am, and by 8:20 I was signed up. And while I was at it, I signed up for the Calgary Half Marathon, and oh what the heck, signed up for the Mother's Day Run too.
Within an hour of all that my throat got scratchy and my chest got heavy, and by evening I was completely stuffed up. Now, two weeks later, I still feel a little heavy in the chest, but it was still good running.
The fog we've had here for the past week is still hanging around, the trees are all frosty and the upper reaches of the downtown skyline is lost in the clouds. As I crossed the Centre Street bridge, there was a spirited crowd of runners crossing below me, running along Memorial.
The promenade wasn't too exciting, but at the C-Train bridge there was a car parked in the middle of the promenade and someone standing beside it, waving a stream of runners crossing the bridge to turn west. I caught up to one runner for a few minutes and discovered it was the Hypothermic Half Marathon. I had tried to sign up for that a few weeks ago, but it was full up, and considering how my running has been stymied by this cold the last couple of weeks, that's probably not a bad thing.
The crowd was directed up and over the Metawa Bridge at 14th Street, while I continued along the river. I was hoping I could manage a 10K run today, but was prepared to cut it short if I felt I was pushing it. Passing the Metawa committed me to ten kilometres unless I turned around and retraced my steps. There were moments when my chest felt a little heavy but mostly I was feeling good.
After crossing the river under Crowchild Trail, I found myself swimming upstream against the half-marathoners. I think I was catching the last of them, as the crowd petered out by the time I was along side the CBC studios.
This wasn't my fastest run, but it was much better that I had any reason to expect. The Path Under The Stairs slowed me down lots and at the top of that long hill, I decided to shortcut home by 2nd Street. I was done.
Tuesday's run:
Distance: 10.33 Time: 1:02:49
Average speed: 6:04 min/km. (9.87 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Wistful sad songs.
Sunday, January 24, 2010
Some Sort-of-New Snow
There wasn't too much of it, but where it hadn't been brushed off the paths, it was like running on a layer of wet sand. An occasionally, where the path had been salted, a layer of wet sugar. Both kinds tended to stick to my shoes so I felt at times like I was running with lumps under my feet.
It felt a lot colder this morning, too, when I was first out. So I added a layer in getting ready to run. It was too extreme a case of over-dressing, but I was a little warm for most of the run.
It was still kinda cold, though. And yet there were a lot of people out. Lots of large groups and pairs. I like when there are lots out, because it gives the paths a good energy.
I had a slow start, with that weird wet-sugar snow on the Centre Street bridge. But even along the promenade, I wasn't setting records. I felt good, and my pace seemed right on, but the GPS said otherwise. Anyway, after thirty minutes I was doing much better.
The underpass under the Louise bridge near 10th Street is still clear. The ice was scraped out and piled up along the river bank. It feels like you're running in an ice trench. It looks very dramatic and is quite lovely.
Not much else was striking about the run. I knew I was a little slow as it wasn't too long before the one hour mark that I circled Angel's Cage. I usually get there about 53 or 54 minutes, but today it was more like 58 minutes. That doesn't sound like a lot, but it's very noticeable.
On the homeward leg, I was a little faster to start, but slowed down a lot after 10th Street. The climb up The Path wasn't hard, but I was almost out of gas, and the run along the bluff was more of a shuffle.
Still, I finished, and as always, I'm glad I got out.
Sunday's run:
Distance: 16.34 Time: 1:39:34
Average speed: 6:05 min/km. (9.85 kph)
Rest distance: 1.11 km. Rest time: 11:00.
Total distance: 17.45 km. Total time: 1:50:34.
Shoes: New Balance 769 (blue).
Today's earworm: fun L n K.
It felt a lot colder this morning, too, when I was first out. So I added a layer in getting ready to run. It was too extreme a case of over-dressing, but I was a little warm for most of the run.
It was still kinda cold, though. And yet there were a lot of people out. Lots of large groups and pairs. I like when there are lots out, because it gives the paths a good energy.
I had a slow start, with that weird wet-sugar snow on the Centre Street bridge. But even along the promenade, I wasn't setting records. I felt good, and my pace seemed right on, but the GPS said otherwise. Anyway, after thirty minutes I was doing much better.
The underpass under the Louise bridge near 10th Street is still clear. The ice was scraped out and piled up along the river bank. It feels like you're running in an ice trench. It looks very dramatic and is quite lovely.
Not much else was striking about the run. I knew I was a little slow as it wasn't too long before the one hour mark that I circled Angel's Cage. I usually get there about 53 or 54 minutes, but today it was more like 58 minutes. That doesn't sound like a lot, but it's very noticeable.
On the homeward leg, I was a little faster to start, but slowed down a lot after 10th Street. The climb up The Path wasn't hard, but I was almost out of gas, and the run along the bluff was more of a shuffle.
Still, I finished, and as always, I'm glad I got out.
Sunday's run:
Distance: 16.34 Time: 1:39:34
Average speed: 6:05 min/km. (9.85 kph)
Rest distance: 1.11 km. Rest time: 11:00.
Total distance: 17.45 km. Total time: 1:50:34.
Shoes: New Balance 769 (blue).
Today's earworm: fun L n K.
Wednesday, January 20, 2010
Still Still Here
Despite the best of intentions, I am again late in writing up my run. I was out Sunday morning, and endured a cold start as I recall. No cramping like a couple of weeks ago, just a little bit of an ache which disappeared after thirty minutes or so.
Even though it was cold, there were a lot of people out running, and even quite a few walking too. Of course I was running against the usual west wind, and about half way through, I thought about my cold tummy from a couple of weeks before. But this time all was staying warm.
I think that whatever was slowing me down in December is completely past. This run felt so typical, with a slow warm up, and middling speed in the second quarter, to fast in the third quarter, to spent and all done in the last quarter.
I was tempted to follow the previous two long runs, in cutting through Sunnyside and taking the easier slopes of the groomed paths that were slashed across the face of the bluff last year. But I went back to the usual course, and stayed on the berm along Memorial, to The Stairs and The Path Under.
The top of the bluff by then was a little slippery, but I stayed on the path as usual, and had a slippery finish along unshovelled sidewalks.
Sunday's run:
Distance: 16.69 Time: 1:36:15
Average speed: 5:46 min/km. (10.40 kph)
Rest distance: 0.92 km. Rest time: 10:00.
Total distance: 17.60 km. Total time: 1:46:15.
Shoes: New Balance 769 (blue).
Today's earworm: endless L n K.
Even though it was cold, there were a lot of people out running, and even quite a few walking too. Of course I was running against the usual west wind, and about half way through, I thought about my cold tummy from a couple of weeks before. But this time all was staying warm.
I think that whatever was slowing me down in December is completely past. This run felt so typical, with a slow warm up, and middling speed in the second quarter, to fast in the third quarter, to spent and all done in the last quarter.
I was tempted to follow the previous two long runs, in cutting through Sunnyside and taking the easier slopes of the groomed paths that were slashed across the face of the bluff last year. But I went back to the usual course, and stayed on the berm along Memorial, to The Stairs and The Path Under.
The top of the bluff by then was a little slippery, but I stayed on the path as usual, and had a slippery finish along unshovelled sidewalks.
Sunday's run:
Distance: 16.69 Time: 1:36:15
Average speed: 5:46 min/km. (10.40 kph)
Rest distance: 0.92 km. Rest time: 10:00.
Total distance: 17.60 km. Total time: 1:46:15.
Shoes: New Balance 769 (blue).
Today's earworm: endless L n K.
Friday, January 15, 2010
A Short One
I did run a few days ago. This was not much of a run. I was a little short on time, but wanted to get something in. My mid week runs have been hard to get in lately.
I started out as usual, heading down to the river and running along Memorial, but I cut it short at the C-Train bridge.
It was a long enough run to get warmed up though, and it was enough to burn off some of those holiday calories that seem to have settled right around my belt line.
Tuesday's run:
Distance: 5.76 Time: 34:14
Average speed: 5:56 min/km. (10.10 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Wistful L n K.
I started out as usual, heading down to the river and running along Memorial, but I cut it short at the C-Train bridge.
It was a long enough run to get warmed up though, and it was enough to burn off some of those holiday calories that seem to have settled right around my belt line.
Tuesday's run:
Distance: 5.76 Time: 34:14
Average speed: 5:56 min/km. (10.10 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Wistful L n K.
Sunday, January 10, 2010
Becoming the Occasional Runner
That seems to be what I'm doing. I do want to get back into a routine of getting out at least three times a week, but it seems lately that my motivation has flown the coop. And I have excuses: too cold, too late, too early, too tired, blah, blah.
I got out this morning, a little later than usual. The streets now have that brown mush that has the consistency of wet sugar, and it's hard to run on. Meanwhile the sidewalks are either packed snow, which is not bad to run on, or wet ice, which is treacherous as heck. But the paths are really pretty good.
I trekked down Nony's Awful Little Hill to the Centre Street bridge, and across it. The first interval was pretty slow, but that's because the hill had some icy spots to pick my way through.
Along the promenade, it was clear. The Sunday morning running groups were just finishing up by the big brass propeller. Farther along, it was a little quieter. At the Louise Bridge, the ice jam was still huge, and the path underpasses were still under tons of ice. I stayed topside and jay-walked across 9th Street.
The path was clear all the way after that. Lots of runners out along that stretch of the river. In fact, for the entire run there were lots of people out running and a few walking.
The rest of the run was pretty uneventful. At the C-Train bridge on the return leg, I took the pedestrian overpass across Memorial and ran down that side to 7th Street, where I cut northward and ran through Sunnyside to the path that follows along the bottom of the bluff.
I took one of the new trails that they slashed across the bluff face last year. This one lead up to where 4th Street met Crescent Road, and from there I headed home.
It was a pretty good run. I still felt a little slow, but I wasn't too far off where I was a couple of months ago, performance wise, and I didn't get any of the leg cramps. It was better than last week's run, for which I'll include the stats here too.
Last week's run:
Distance: 16.10 Time: 1:35:56
Average speed: 5:57 min/km. (10.07 kph)
Rest distance: 0..96 km. Rest time: 10:00.
Total distance: 17.06 km. Total time: 1:45:56.
Today's run:
Distance: 15.98 Time: 1:32:48
Average speed: 5:48 min/km. (10.33 kph)
Rest distance: 0.92 km. Rest time: 10:00.
Total distance: 16.90 km. Total time: 1:42:52.
Shoes: New Balance 769 (blue).
Today's earworm: all L n K.
Weather: Partly cloudy and 6C.
I got out this morning, a little later than usual. The streets now have that brown mush that has the consistency of wet sugar, and it's hard to run on. Meanwhile the sidewalks are either packed snow, which is not bad to run on, or wet ice, which is treacherous as heck. But the paths are really pretty good.
I trekked down Nony's Awful Little Hill to the Centre Street bridge, and across it. The first interval was pretty slow, but that's because the hill had some icy spots to pick my way through.
Along the promenade, it was clear. The Sunday morning running groups were just finishing up by the big brass propeller. Farther along, it was a little quieter. At the Louise Bridge, the ice jam was still huge, and the path underpasses were still under tons of ice. I stayed topside and jay-walked across 9th Street.
The path was clear all the way after that. Lots of runners out along that stretch of the river. In fact, for the entire run there were lots of people out running and a few walking.
The rest of the run was pretty uneventful. At the C-Train bridge on the return leg, I took the pedestrian overpass across Memorial and ran down that side to 7th Street, where I cut northward and ran through Sunnyside to the path that follows along the bottom of the bluff.
I took one of the new trails that they slashed across the bluff face last year. This one lead up to where 4th Street met Crescent Road, and from there I headed home.
It was a pretty good run. I still felt a little slow, but I wasn't too far off where I was a couple of months ago, performance wise, and I didn't get any of the leg cramps. It was better than last week's run, for which I'll include the stats here too.
Last week's run:
Distance: 16.10 Time: 1:35:56
Average speed: 5:57 min/km. (10.07 kph)
Rest distance: 0..96 km. Rest time: 10:00.
Total distance: 17.06 km. Total time: 1:45:56.
Today's run:
Distance: 15.98 Time: 1:32:48
Average speed: 5:48 min/km. (10.33 kph)
Rest distance: 0.92 km. Rest time: 10:00.
Total distance: 16.90 km. Total time: 1:42:52.
Shoes: New Balance 769 (blue).
Today's earworm: all L n K.
Weather: Partly cloudy and 6C.
Tuesday, December 29, 2009
Getting Back Into the Swing
I felt a lot better out there today. The cramping didn't recur, thank goodness, but I still felt a little stiff in the calves, and legs in general. I still felt heavy, too, and it seemed like my feet were slapping the pavement pretty hard.
The Path Under The Stairs is a little dicey but if I stay on the south side of the path, in the shadow of the ridge of snow piled up from plowing, I'm on packed snow all the way down, and up when I come back. After that, it's pretty clear.
I took the ramp from the foot bridge down to the path along Memorial Drive. It felt like I was doing better this time too. I felt faster, and when I glanced at the GPS when I reached the walk like at 7th Street, the time was about where it usually is when I get to that point.
At 10th Street, the underpass is still under water and a lot of ice. I imagine they'll have to replace the guard rails again in the spring, as the metre and a half of ice will likely bend the existing one pretty bad before it melts away. There is also construction that's been going on since the spring.
The parking lot by the Parks office is still fenced off and full of odd piles of materials and equipment. They've routed the path along the curb beside Memorial Drive, until just past the parking lot it dodges away from the street toward the existing trail.
All reasonably clear, a little packed snow. I climbed up onto the Metawa Bridge at 14th Street as usuual. There was a little bit of a breeze from the west, but by then I was warmed up and not noticing it.
On the other side, it was quiet, and I met the few runners that I'd already met on the other side. At the Metawa Bridge, I crossed quickly when there was a lull in the traffic. The crosswalks aren't in the right place: I'd have to cross 4th Avenue, then 9th Street (which the bridge connects to on the south side of the river) then back across 4th Avenue again. There's no crosswalk on the north side of 4th.
Running down between the Metawa Bridge and the C-Train bridge to go under it, I looked over my shoulder at the mass of ice that had piled up in the underpass. A runner was picking his way through the jagged mess to the other side. I had no confidence that there were no thin spots. It had to be a metre over the lowest point of the path down there.
The rest of the run was no big deal. I still felt heavy but the leg cramps were mostly a memory. The run up The Path was the usual huff and puff, and the steepest part seemed to be unusually demanding. But it seemed to take no time to get to the top.
From there, it was the usual six hundred metres or so to my finish line, a short block to walk, and then some serious stretching on my front step.
Today's run:
Distance: 7.06 Time: 43:10
Average speed: 6:07 min/km. (9.81 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Sad L n K with happy notes.
Weather: Sunny and -9C .
The Path Under The Stairs is a little dicey but if I stay on the south side of the path, in the shadow of the ridge of snow piled up from plowing, I'm on packed snow all the way down, and up when I come back. After that, it's pretty clear.
I took the ramp from the foot bridge down to the path along Memorial Drive. It felt like I was doing better this time too. I felt faster, and when I glanced at the GPS when I reached the walk like at 7th Street, the time was about where it usually is when I get to that point.
At 10th Street, the underpass is still under water and a lot of ice. I imagine they'll have to replace the guard rails again in the spring, as the metre and a half of ice will likely bend the existing one pretty bad before it melts away. There is also construction that's been going on since the spring.
The parking lot by the Parks office is still fenced off and full of odd piles of materials and equipment. They've routed the path along the curb beside Memorial Drive, until just past the parking lot it dodges away from the street toward the existing trail.
All reasonably clear, a little packed snow. I climbed up onto the Metawa Bridge at 14th Street as usuual. There was a little bit of a breeze from the west, but by then I was warmed up and not noticing it.
On the other side, it was quiet, and I met the few runners that I'd already met on the other side. At the Metawa Bridge, I crossed quickly when there was a lull in the traffic. The crosswalks aren't in the right place: I'd have to cross 4th Avenue, then 9th Street (which the bridge connects to on the south side of the river) then back across 4th Avenue again. There's no crosswalk on the north side of 4th.
Running down between the Metawa Bridge and the C-Train bridge to go under it, I looked over my shoulder at the mass of ice that had piled up in the underpass. A runner was picking his way through the jagged mess to the other side. I had no confidence that there were no thin spots. It had to be a metre over the lowest point of the path down there.
The rest of the run was no big deal. I still felt heavy but the leg cramps were mostly a memory. The run up The Path was the usual huff and puff, and the steepest part seemed to be unusually demanding. But it seemed to take no time to get to the top.
From there, it was the usual six hundred metres or so to my finish line, a short block to walk, and then some serious stretching on my front step.
Today's run:
Distance: 7.06 Time: 43:10
Average speed: 6:07 min/km. (9.81 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Sad L n K with happy notes.
Weather: Sunny and -9C .
Sunday, December 27, 2009
An Improvement
It's still going slow this season. I've really fallen off the rails here. I didn't get the leg cramps as bad as the last couple of times out, but they were still there. And after almost an hour they were down to a dull ache.
I headed out shortly after sunrise, running toward and along the bluff, and then down Nony's Awful Little Hill to the Centre Street bridge. I worried about being under-dressed. I was feeling the cold, but hoped that I would warm up enough from running.
At the first interval, I was slower than the last time I was out. I let go of any thoughts of having a reasonably fast run, and just concentrated on getting in the distance I wanted and getting it done.
I ran along the promenade, not the hobble that it felt like last time, but the heaviness was still there. I felt like I had gained forty pounds somewhere, the way my foot impact was hammering the pavement. I feel heavy and entirely graceless.
At the C-Train bridge I crossed to the north side of the river. The underpass under the Louise Bridge was still under ice and water, and I imagine the path on the other side might be neglected by the sidewalk plows because of that.
The run along Memorial was a heavy plodding affair. I wasn't improving my time much, and sometimes when I was on a walk break, I missed the chime to start running again.
By the time I got to the pedestrian overpass near the Boy Scouts building, the leg cramps were a distant ache, but I still couldn't get it in gear. I think I was running slower and slower as time went on.
I had another walk break just past Crowchild, and decided to call it a day. I'm usually there after about 30 minutes, but this was at the 40 minute mark, so was way off my usual pace. I turned around.
Something interesting to notice is that with the sun so low in the sky, almost all of Memorial drive from the C-Train bridge to Centre Street is in shadow from all the downtown skyscrapers across the river. Those towers cast long shadows.
When I got to The Path Under The Stairs, I actually managed to feel a bit more energetic and be a little aggressive. Climbing a slope seems to ease the kind of cramps I've been getting. But at the top, I was pretty much used up.
A sunny, beautiful day for running today, and in general I felt better than the last couple of weeks.
Today's run:
Distance: 10.39 Time: 1:08:52
Average speed: 6:37 min/km. (9.05 kph)
Rest distance: 0.68 km. Rest time: 7:00.
Total distance: 11.07 km. Total time: 1:15:52.
Shoes: New Balance 769 (blue).
Today's earworm: wistful L n K.
Weather: Sunny and -11C.
I headed out shortly after sunrise, running toward and along the bluff, and then down Nony's Awful Little Hill to the Centre Street bridge. I worried about being under-dressed. I was feeling the cold, but hoped that I would warm up enough from running.
At the first interval, I was slower than the last time I was out. I let go of any thoughts of having a reasonably fast run, and just concentrated on getting in the distance I wanted and getting it done.
I ran along the promenade, not the hobble that it felt like last time, but the heaviness was still there. I felt like I had gained forty pounds somewhere, the way my foot impact was hammering the pavement. I feel heavy and entirely graceless.
At the C-Train bridge I crossed to the north side of the river. The underpass under the Louise Bridge was still under ice and water, and I imagine the path on the other side might be neglected by the sidewalk plows because of that.
The run along Memorial was a heavy plodding affair. I wasn't improving my time much, and sometimes when I was on a walk break, I missed the chime to start running again.
By the time I got to the pedestrian overpass near the Boy Scouts building, the leg cramps were a distant ache, but I still couldn't get it in gear. I think I was running slower and slower as time went on.
I had another walk break just past Crowchild, and decided to call it a day. I'm usually there after about 30 minutes, but this was at the 40 minute mark, so was way off my usual pace. I turned around.
Something interesting to notice is that with the sun so low in the sky, almost all of Memorial drive from the C-Train bridge to Centre Street is in shadow from all the downtown skyscrapers across the river. Those towers cast long shadows.
When I got to The Path Under The Stairs, I actually managed to feel a bit more energetic and be a little aggressive. Climbing a slope seems to ease the kind of cramps I've been getting. But at the top, I was pretty much used up.
A sunny, beautiful day for running today, and in general I felt better than the last couple of weeks.
Today's run:
Distance: 10.39 Time: 1:08:52
Average speed: 6:37 min/km. (9.05 kph)
Rest distance: 0.68 km. Rest time: 7:00.
Total distance: 11.07 km. Total time: 1:15:52.
Shoes: New Balance 769 (blue).
Today's earworm: wistful L n K.
Weather: Sunny and -11C.
Sunday, December 20, 2009
Feeling Old and Slow
It was a tough run this morning. I was looking forward to it, too. It's not too cold, and the snow started just nicely. It's the kind of day that's fun to run through.
I'd also found some shoes yesterday, too, and they were feeling very good this morning. I actually found the same shoe as last time, not realizing it until just now, because they are blue trim instead of the yellow of the last pair. I expected the shin splints, and they came back, not too bad in the beginning. I crossed Centre Street bridge, and was surprised how soon my first rest period came.
I welcomed the walk break, but felt the wicked tightness in the shins. By the second break that hurt lots. I got to the Louise Bridge, and of course with the ice jam that's been on the river for a couple of weeks, the path is under water. So I took the C-Train bridge across to the north side of the river.
At the end of the bridge, I turned briefly to the west, but things hurt. So I turned east to head home. I did start to loosen up a tiny bit, so by the time I got to the ramp up to the foot bridge, I felt I could continue. The plan developed to continue at least to Edmonton Trail, then cross south again and back track to Prince's Island and head home.
After crossing under Centre Street, I thought a little about continuing to maybe Bridgeland Station and crossing north there, running through Bridgeland and up the hill there to head back home. That might have given me a dozen kilometres, at least. But things were no better by the time I reach Edmonton Trail, so I stuck to the original plan.
Interestingly, every interval seemed to be slower and slower. My pace was dismal. It seemed to take forever to get to Prince's Island, and crossing that, to climb The Path Under The Stairs. I stuck it out to my usual finish, but it felt like it took all morning.
Today's run:
Distance: 8.45 Time: 58:51
Average speed: 6:57 min/km. (9.36 kph)
Rest distance: 0..50 km. Rest time: 6:00.
Total distance: 8.95 km. Total time: 1:04:51.
Shoes: New Balance 769 (blue).
Today's earworm: Permanent L n K.
Weather: Light snow at -9C.
I'd also found some shoes yesterday, too, and they were feeling very good this morning. I actually found the same shoe as last time, not realizing it until just now, because they are blue trim instead of the yellow of the last pair. I expected the shin splints, and they came back, not too bad in the beginning. I crossed Centre Street bridge, and was surprised how soon my first rest period came.
I welcomed the walk break, but felt the wicked tightness in the shins. By the second break that hurt lots. I got to the Louise Bridge, and of course with the ice jam that's been on the river for a couple of weeks, the path is under water. So I took the C-Train bridge across to the north side of the river.
At the end of the bridge, I turned briefly to the west, but things hurt. So I turned east to head home. I did start to loosen up a tiny bit, so by the time I got to the ramp up to the foot bridge, I felt I could continue. The plan developed to continue at least to Edmonton Trail, then cross south again and back track to Prince's Island and head home.
After crossing under Centre Street, I thought a little about continuing to maybe Bridgeland Station and crossing north there, running through Bridgeland and up the hill there to head back home. That might have given me a dozen kilometres, at least. But things were no better by the time I reach Edmonton Trail, so I stuck to the original plan.
Interestingly, every interval seemed to be slower and slower. My pace was dismal. It seemed to take forever to get to Prince's Island, and crossing that, to climb The Path Under The Stairs. I stuck it out to my usual finish, but it felt like it took all morning.
Today's run:
Distance: 8.45 Time: 58:51
Average speed: 6:57 min/km. (9.36 kph)
Rest distance: 0..50 km. Rest time: 6:00.
Total distance: 8.95 km. Total time: 1:04:51.
Shoes: New Balance 769 (blue).
Today's earworm: Permanent L n K.
Weather: Light snow at -9C.
Wednesday, December 16, 2009
Hurtin' in Alberta
Jeez, what the heck? I was out - finally - for a run after the cold snap. Just too wussy to get out in that -45C wind chill, I guess. But man this was a hard run.
It was all packed snow, and not so bad for slipperiness. The Path Under The Stairs had a couple of spots at it's steepest that were a little dicey on the way down but for the most part it was pretty good running conditions.
But oh, so slow! No speed, and major pain in the shins. I was locking up, almost. I thought about stopping but figured I might just lock up permanently if I did. And heavy and slow. That's what it felt like. Every step was jarring and I just had no flow with it at all.
Is this what happened when you don't run for two weeks? It was tough!
Today's (actually yesterday's) run:
Distance: 5.56 Time: 37:10
Average speed: 6:41 min/km. (8.98 kph)
Shoes: New Balance 769.
Today's earworm: Sad and blue L n K.
Weather: Mostly cloudy and -8C
It was all packed snow, and not so bad for slipperiness. The Path Under The Stairs had a couple of spots at it's steepest that were a little dicey on the way down but for the most part it was pretty good running conditions.
But oh, so slow! No speed, and major pain in the shins. I was locking up, almost. I thought about stopping but figured I might just lock up permanently if I did. And heavy and slow. That's what it felt like. Every step was jarring and I just had no flow with it at all.
Is this what happened when you don't run for two weeks? It was tough!
Today's (actually yesterday's) run:
Distance: 5.56 Time: 37:10
Average speed: 6:41 min/km. (8.98 kph)
Shoes: New Balance 769.
Today's earworm: Sad and blue L n K.
Weather: Mostly cloudy and -8C
Tuesday, December 01, 2009
Late Afternoon Run
When I work at home on a running day, I usually take a break at noon, and run then, but today I felt I was on a roll and kept working right through noon and most of the afternoon.
A half hour before sunset, I was done, though. I changed and stepped out the door. Jeez, it was cold! I mean not crazy cold, but it has cooled off considerably in the last couple of days. The snow we got yesterday wasn't too bad though, and I found that what was icy on Sunday was now packed snow and quite good to run on.
I headed down The Path, taking it easy though. There were still icy spots and I did a bit of a dance at one point when I found one with the heel of my shoe. A little arm waving for balance and I was good.
Across Prince's Island and down the promenade. It was pretty packed and icy, but not bad and I made good time.
I still felt the shin splints but had none of the fatigue that I had on Sunday. It felt much like I was back to my old self, if I ignored the sore legs and heavy wooden feeling in them. Still, my time was off.
It didn't take long to warm up either. Running is funny that way for me, hard to get out and get going. Cold and stiff at the start, but I know if I stick it out, I'm going to feel pretty darn good about getting through one more run.
Today's run:
Distance: 7.09 Time: 42:46
Average speed: 6:01 min/km. (9.95 kph)
Shoes: New Balance 769.
Today's earworm: Sad and blue L n K.
Weather: Clear and -5C
A half hour before sunset, I was done, though. I changed and stepped out the door. Jeez, it was cold! I mean not crazy cold, but it has cooled off considerably in the last couple of days. The snow we got yesterday wasn't too bad though, and I found that what was icy on Sunday was now packed snow and quite good to run on.
I headed down The Path, taking it easy though. There were still icy spots and I did a bit of a dance at one point when I found one with the heel of my shoe. A little arm waving for balance and I was good.
Across Prince's Island and down the promenade. It was pretty packed and icy, but not bad and I made good time.
I still felt the shin splints but had none of the fatigue that I had on Sunday. It felt much like I was back to my old self, if I ignored the sore legs and heavy wooden feeling in them. Still, my time was off.
It didn't take long to warm up either. Running is funny that way for me, hard to get out and get going. Cold and stiff at the start, but I know if I stick it out, I'm going to feel pretty darn good about getting through one more run.
Today's run:
Distance: 7.09 Time: 42:46
Average speed: 6:01 min/km. (9.95 kph)
Shoes: New Balance 769.
Today's earworm: Sad and blue L n K.
Weather: Clear and -5C
Monday, November 30, 2009
After the Blizzard
Such as it was. It snowed Friday night after it rained and then it froze and driving was apparently not fun. There was some melting the next day, but it was mostly overcast, and not all that warm. So by Sunday morning there was still lots of ice and packed snow.
I started down the street toward the bluff and it was treacherous, with a good coat of ice and the temperatures warming up to well above freezing. I stayed on the sidewalk rather than run on Crescent Road, much better but still slippery.
Nony's Awful Little Hill wasn't bad, with just one short stretch where I opted to pick my way through the weeds on the side, and the Centre Street bridge was also a littel icy. But once I got off the bridge and on to the promenade, there was no ice at all.
My big problem was just keeping going. I felt shin splints, not debilitating, but hurting. And I had no energy. My pace was way off. I usually try to at least stay to less than 6 minutes per kilometre, but that was a far off goal.
I kept plodding. I felt I had the stamina, just not the strength for my usual speed. The shin splints stayed with me, against my hope that they would disappear if I just kept moving.
By the time I crossed under Crowchild, the legs felt better, and I was feeling a little bit looser. But still my speed was staying down. I stayed on the bike path on the way to Edworthy, as it had been cleared some and there was lots of packed snow where it wasn't bare pavement. By the time I passed the Extreme Bean the shin splints were history.
I think it's partly the shoes. They have just under 700 km on them and they feel heavy and have no bounce, so I think the cushioning in the insole is pretty much gone. On top of that was a night of celebration, though it was low key, and I certainly wasn't hung over, just very tired.
I rounded Angel's Cafe at least five minutes slower than usual. I switched to the pedestrian path, which isn't cleared in the winter. The snow was packed and there was a little more of it, but just fine for running. Further evidence that my shoes had reached their end was how jarring each step felt. I wasn't hurting by this time, but just felt the fatigue.
The rest of the run went by. I just wanted to get to the end. The Path Under The Stairs wasn't any more onerous than usual, but I was already done before I got there. Running along the top of the bluff, I just wanted to get to the end, and never thought to check out the mountains.
About 15 minutes longer than I usually run this one. I was very glad to be done this run.
Today's run:
Distance: 16.51 Time: 1:45:47
Average speed: 6:28 min/km. (9.36 kph)
Rest distance: 0.89 km. Rest time: 11:30.
Total distance: 17.34 km. Total time: 1:57:17.
Shoes: New Balance 769.
Today's earworm: All the Hits on L n K.
I started down the street toward the bluff and it was treacherous, with a good coat of ice and the temperatures warming up to well above freezing. I stayed on the sidewalk rather than run on Crescent Road, much better but still slippery.
Nony's Awful Little Hill wasn't bad, with just one short stretch where I opted to pick my way through the weeds on the side, and the Centre Street bridge was also a littel icy. But once I got off the bridge and on to the promenade, there was no ice at all.
My big problem was just keeping going. I felt shin splints, not debilitating, but hurting. And I had no energy. My pace was way off. I usually try to at least stay to less than 6 minutes per kilometre, but that was a far off goal.
I kept plodding. I felt I had the stamina, just not the strength for my usual speed. The shin splints stayed with me, against my hope that they would disappear if I just kept moving.
By the time I crossed under Crowchild, the legs felt better, and I was feeling a little bit looser. But still my speed was staying down. I stayed on the bike path on the way to Edworthy, as it had been cleared some and there was lots of packed snow where it wasn't bare pavement. By the time I passed the Extreme Bean the shin splints were history.
I think it's partly the shoes. They have just under 700 km on them and they feel heavy and have no bounce, so I think the cushioning in the insole is pretty much gone. On top of that was a night of celebration, though it was low key, and I certainly wasn't hung over, just very tired.
I rounded Angel's Cafe at least five minutes slower than usual. I switched to the pedestrian path, which isn't cleared in the winter. The snow was packed and there was a little more of it, but just fine for running. Further evidence that my shoes had reached their end was how jarring each step felt. I wasn't hurting by this time, but just felt the fatigue.
The rest of the run went by. I just wanted to get to the end. The Path Under The Stairs wasn't any more onerous than usual, but I was already done before I got there. Running along the top of the bluff, I just wanted to get to the end, and never thought to check out the mountains.
About 15 minutes longer than I usually run this one. I was very glad to be done this run.
Today's run:
Distance: 16.51 Time: 1:45:47
Average speed: 6:28 min/km. (9.36 kph)
Rest distance: 0.89 km. Rest time: 11:30.
Total distance: 17.34 km. Total time: 1:57:17.
Shoes: New Balance 769.
Today's earworm: All the Hits on L n K.
Tuesday, November 24, 2009
It's Still Being Nice Out!
Can't beat this weather. It's almost the end of November, and we really haven't had any major snowfalls, except for a couple that didn't stick around. Also no real cold snaps, except for a couple of days in October when I dropped to -15 or so. Leave's ya with a feeling that something is just around the corner, waiting to pounce.
I took a break from work, actually getting out a little earlier. Down to the path along the river and it was pretty quiet, as the lunch time crowd wouldn't be coming out until I was almost done.
The chill kinda followed me until I got part way down Cresent Road to the top of The Path. By the time I was at the bottom, I wasn't feeling cold at all. The light breeze that had been biting a little was unnoticeable.
The run was a run. Nothing notable about it, and I plodded down to 14th Street and the Metawa bridge. On the other side, a few lunch time runners were beginning to show, though it was still pretty quiet. I think the fair weather runners were staying in, even though it was a calm, clear, sunny day.
By the time I was on the south side of the river, my shins were burning. I did do some stretching before starting out, but those hurt. It didn't slow me down, just hurt. By the time I got to crossing Prince's Island, I was fine.
I was up The Path not fast, but steady, and not breathless. At the top, as I turned the hairpin to head west, I noticed the western horizon. Wow, clear all the way, with just a few grey blobs behind them. They were mostly dark because of the angle of the sun, but had a few gleaming white parts that were still in the sun.
I took that in until I got to the break in the guard rail where I head north and homeward.
Today's run:
Distance: 7.09 Time: 41:57
Average speed: 5:55 min/km. (10.14 kph)
Shoes: New Balance 769.
Today's earworm: Easy L n K.
Weather: Mainly sunny and 4C
I took a break from work, actually getting out a little earlier. Down to the path along the river and it was pretty quiet, as the lunch time crowd wouldn't be coming out until I was almost done.
The chill kinda followed me until I got part way down Cresent Road to the top of The Path. By the time I was at the bottom, I wasn't feeling cold at all. The light breeze that had been biting a little was unnoticeable.
The run was a run. Nothing notable about it, and I plodded down to 14th Street and the Metawa bridge. On the other side, a few lunch time runners were beginning to show, though it was still pretty quiet. I think the fair weather runners were staying in, even though it was a calm, clear, sunny day.
By the time I was on the south side of the river, my shins were burning. I did do some stretching before starting out, but those hurt. It didn't slow me down, just hurt. By the time I got to crossing Prince's Island, I was fine.
I was up The Path not fast, but steady, and not breathless. At the top, as I turned the hairpin to head west, I noticed the western horizon. Wow, clear all the way, with just a few grey blobs behind them. They were mostly dark because of the angle of the sun, but had a few gleaming white parts that were still in the sun.
I took that in until I got to the break in the guard rail where I head north and homeward.
Today's run:
Distance: 7.09 Time: 41:57
Average speed: 5:55 min/km. (10.14 kph)
Shoes: New Balance 769.
Today's earworm: Easy L n K.
Weather: Mainly sunny and 4C
Thursday, November 19, 2009
Beat the Sunset
Rushed home so I could get a run in before dinner, and perhaps even before sunset. Man but it gets dark so early.
The weather is still holding out this fall, and I probably could have run in shorts, but opted for the running tights. Seems like a lot of people walk to work downtown, too. The bridge was busy, though not crowded.
On the promenade, lots of leaves blowing around and the ducks in that little bit of river that flows between the promenade and Prince's Island were making a quite a racket. The trees are naked, of course, but there's squirrels out and they're busy.
Along Bow Trail, nothing exciting. Same as when crossing the Metawa Bridge, and even along Memorial. The Path was the usual challenge, but at the top I had lots left and my breathing was quite even. That's never happened before, so was kinda cool. No slowing up a little to let my breath catch up with me.
Anyway, a good finish, and I was home before dark.
Distance: 7.17 Time: 40:31
Average speed: 5:38 min/km. (10.62 kph)
Shoes: New Balance 769.
Today's earworm: Lovin' L n K.
Weather: Sunny and 7C
The weather is still holding out this fall, and I probably could have run in shorts, but opted for the running tights. Seems like a lot of people walk to work downtown, too. The bridge was busy, though not crowded.
On the promenade, lots of leaves blowing around and the ducks in that little bit of river that flows between the promenade and Prince's Island were making a quite a racket. The trees are naked, of course, but there's squirrels out and they're busy.
Along Bow Trail, nothing exciting. Same as when crossing the Metawa Bridge, and even along Memorial. The Path was the usual challenge, but at the top I had lots left and my breathing was quite even. That's never happened before, so was kinda cool. No slowing up a little to let my breath catch up with me.
Anyway, a good finish, and I was home before dark.
Distance: 7.17 Time: 40:31
Average speed: 5:38 min/km. (10.62 kph)
Shoes: New Balance 769.
Today's earworm: Lovin' L n K.
Weather: Sunny and 7C
Tuesday, November 17, 2009
The Wicked Wind from the West
Jeekers, it's some kind of windy out there! Warm enough for shorts and tee, so that was nice, actually spectacular given that it's mid November. But approaching the intersection where I usually start running, there seemed to be a permanent dust devel whipping leaves and other detritus into the air.
I was out at noon again, and it was busy. The Path Under The Stairs and The Stairs themselves were busy, but the start was good. I ran up on the bridge and took the ramp down to the trail beside Memorial Drive.
It wasn't too bad in the trees, but in any clear space, it was a battle against the wind. And I was never sure which way it was coming from, only that it was coming from in front of me.
Someone had pulled in behind me as I took that ramp and they were drafting me, too. It's a little weird having someone just hanging a few feet back off of your shoulder. The awareness that someone is behind you kind of dominates the run, and I find I'm wishing they'd just pass me already.
Anyway, up onto the Metawa Bridge at 14th Street, and down the other side by Bow Trail. Really busy with lots of runners along there. My shadow seemed to fall back a little with the traffic.
After passing the C-Train bridge, and with the widening of the promenade, there was more maneuvering room, but the shadow still took it's time catching up. Finally, just past the helicopter pad, she passed. And I slowed. It was like a pressure valve was suddenly release. Silly, but that's some of the psychology of running.
After that, I crossed Prince's Island and the bridge. I took the two flights of steps up The Stairs to the landing that empties out on The Path. That was slow, with the crowd climbing in front of me. The Path was a slog but I was pushing it, and was breathing hard at the top. The rest of the run was recovering from that effort, trying to get my breathing evened out.
Distance: 7.00 Time: 40:19
Average speed: 5:45 min/km. (10.42 kph)
Shoes: New Balance 769.
Today's earworm: Easy L n K.
Weather: Sunny and 12C
I was out at noon again, and it was busy. The Path Under The Stairs and The Stairs themselves were busy, but the start was good. I ran up on the bridge and took the ramp down to the trail beside Memorial Drive.
It wasn't too bad in the trees, but in any clear space, it was a battle against the wind. And I was never sure which way it was coming from, only that it was coming from in front of me.
Someone had pulled in behind me as I took that ramp and they were drafting me, too. It's a little weird having someone just hanging a few feet back off of your shoulder. The awareness that someone is behind you kind of dominates the run, and I find I'm wishing they'd just pass me already.
Anyway, up onto the Metawa Bridge at 14th Street, and down the other side by Bow Trail. Really busy with lots of runners along there. My shadow seemed to fall back a little with the traffic.
After passing the C-Train bridge, and with the widening of the promenade, there was more maneuvering room, but the shadow still took it's time catching up. Finally, just past the helicopter pad, she passed. And I slowed. It was like a pressure valve was suddenly release. Silly, but that's some of the psychology of running.
After that, I crossed Prince's Island and the bridge. I took the two flights of steps up The Stairs to the landing that empties out on The Path. That was slow, with the crowd climbing in front of me. The Path was a slog but I was pushing it, and was breathing hard at the top. The rest of the run was recovering from that effort, trying to get my breathing evened out.
Distance: 7.00 Time: 40:19
Average speed: 5:45 min/km. (10.42 kph)
Shoes: New Balance 769.
Today's earworm: Easy L n K.
Weather: Sunny and 12C
Sunday, November 15, 2009
Chinooky Run
Windy as heck out there this morning, and the temperature had been on a steady climb since late last night. Not super warm but the trend was typical of a chinook.
I wandered westward from my front door toward the nearest mailbox, dropping in a couple of envelopes. And from there I walked south for about a block before the GPS finally found itself. This put me almost half a kilometer farther from my usual start.
Out on to the bluff, with a brisk and slightly chilly wind at my back. There weren't a lot of people out up there, and it was quiet all the way to the Centre Street bridge. Even there, there was no one around.
I passed a couple of guys doing tai chi by Sen Lok Park, then past the dam and duck pond to find orange cones across my path at Eau Claire. I was about an hour and twenty minutes ahead of the Last Chance Half Marathon. I wasn't sure of the start time, but hoped I would be out of the way when it started.
The wind was pretty fierce while running west. Open stretches along the south side of the river past the promenade were where it really got in the way, and I was happy to get into the bush near The Pumphouse.
At Crowchild, the race cones directed traffic onto the footbridge across the river. I kept going straight. I thought that any ice in the sheltered stretch below Spruce Cliff, left from the snows we had a few weeks ago, would be melted by now. I forgot about the natural springs.
The usual drainage for the springs was iced up and blocked and flow is crossing the path. Ice is building up in a few places and it's wet with new water flowing over it. Extremely slippery. I hugged the fence and kept to the strip of leaves piled against it, but still managed to get one foot wet.
After the ice it was clear and almost windless with the bush close into the path. The only spot where the wind made itself felt was just before crossing the tracks into the picnic area of Edworthy.
Across the river, the wind was at my back, and I began to feel a little overdressed. Without the wind, it would have been a good day for shorts. The few trees along the river bank did little to block the wind, so I was glad to have it behind me.
Near Crowchild, I passed the turn around point for the race, and one of the lead runners was just arriving. And nearing Crowchild itself, I met two more coming off the ramp up to the footbridge. Those two too a little while to catch up to me, but not really that long. I can't even imagine keeping up a pace like that for 21 kilometres.
Walkers must have started much earlier as I began to pass many with the racing bibs. Meanwhile across the river, the path was positively crowded. The three kilometre marker was about half way between 14th Street and Crowchild, so the field wouldn't have had time to spread out too much by then.
I kept passing walkers and being passed by runners as I continued along Memorial Drive. At the ramp to the foot bridge to Prince's Island, there was a small crowd. They cheered and clapped as one of the runners that had just passed me trundled by them. They were conspicuously quiet as I came up to them, although there was one guy self consciously clapping with a subdued woohoo to go with it.
The Path Under The Stairs was, as usual, strenuous and so not my favourite part of the run. At the top I was glad to see the chinook arch had moved significantly eastward. The mountains were unobscured and in full sunlight, stark against the pale blue of the sky near the horizon.
I was running full on into that blasted wind and was glad to finally turn northward toward my finish line.
Today's run:
Distance: 17.02 Time: 1:37:32
Average speed: 5:43 min/km. (10.47 kph)
Rest distance: 1.08 km. Rest time: 10:00.
Total distance: 18.10 km. Total time: 1:47:32.
Shoes: New Balance 769.
Today's earworm: L n K.
Weather: Cloudy and 7C.
I wandered westward from my front door toward the nearest mailbox, dropping in a couple of envelopes. And from there I walked south for about a block before the GPS finally found itself. This put me almost half a kilometer farther from my usual start.
Out on to the bluff, with a brisk and slightly chilly wind at my back. There weren't a lot of people out up there, and it was quiet all the way to the Centre Street bridge. Even there, there was no one around.
I passed a couple of guys doing tai chi by Sen Lok Park, then past the dam and duck pond to find orange cones across my path at Eau Claire. I was about an hour and twenty minutes ahead of the Last Chance Half Marathon. I wasn't sure of the start time, but hoped I would be out of the way when it started.
The wind was pretty fierce while running west. Open stretches along the south side of the river past the promenade were where it really got in the way, and I was happy to get into the bush near The Pumphouse.
At Crowchild, the race cones directed traffic onto the footbridge across the river. I kept going straight. I thought that any ice in the sheltered stretch below Spruce Cliff, left from the snows we had a few weeks ago, would be melted by now. I forgot about the natural springs.
The usual drainage for the springs was iced up and blocked and flow is crossing the path. Ice is building up in a few places and it's wet with new water flowing over it. Extremely slippery. I hugged the fence and kept to the strip of leaves piled against it, but still managed to get one foot wet.
After the ice it was clear and almost windless with the bush close into the path. The only spot where the wind made itself felt was just before crossing the tracks into the picnic area of Edworthy.
Across the river, the wind was at my back, and I began to feel a little overdressed. Without the wind, it would have been a good day for shorts. The few trees along the river bank did little to block the wind, so I was glad to have it behind me.
Near Crowchild, I passed the turn around point for the race, and one of the lead runners was just arriving. And nearing Crowchild itself, I met two more coming off the ramp up to the footbridge. Those two too a little while to catch up to me, but not really that long. I can't even imagine keeping up a pace like that for 21 kilometres.
Walkers must have started much earlier as I began to pass many with the racing bibs. Meanwhile across the river, the path was positively crowded. The three kilometre marker was about half way between 14th Street and Crowchild, so the field wouldn't have had time to spread out too much by then.
I kept passing walkers and being passed by runners as I continued along Memorial Drive. At the ramp to the foot bridge to Prince's Island, there was a small crowd. They cheered and clapped as one of the runners that had just passed me trundled by them. They were conspicuously quiet as I came up to them, although there was one guy self consciously clapping with a subdued woohoo to go with it.
The Path Under The Stairs was, as usual, strenuous and so not my favourite part of the run. At the top I was glad to see the chinook arch had moved significantly eastward. The mountains were unobscured and in full sunlight, stark against the pale blue of the sky near the horizon.
I was running full on into that blasted wind and was glad to finally turn northward toward my finish line.
Today's run:
Distance: 17.02 Time: 1:37:32
Average speed: 5:43 min/km. (10.47 kph)
Rest distance: 1.08 km. Rest time: 10:00.
Total distance: 18.10 km. Total time: 1:47:32.
Shoes: New Balance 769.
Today's earworm: L n K.
Weather: Cloudy and 7C.
Thursday, November 05, 2009
Dark Already???
Man, the time change really twisted things. Suddenly it's dark almost as soon as I get home. Well, not quite, but if I go for a run as soon as I get home, it's almost dark by the time I finish. And now sitting here after a shower after the run, it is dark.
Today was one of those days. A chinook came up, and we could almost be back in mid summer, except for the naked trees. I didn't wear my jacket coming home, and it was perfect for shorts and tee shirt.
The sun was still up when I got to the bluff, and there were some interesting and dramatic cloud shapes on the horizon, back lit by the setting sun. A few minutes later, they were out of sight as I was down by the river.
I swam upstream against the flow of people coming home from downtown, crossing the bridge to Prince's Island. West on the promenade after that, and lots of people deciding to walk home. Not crowded but busy. Almost like a lunch time crowd on one of those gorgeous summer Fridays before a long weekend. That kind of density.
Mostly though, it was a pretty standard run. Lots of crunchy leaves blowing around a bit. And getting darker and darker. I hit The Path Under The Stairs and powered upward, not totally flat out, but I had a good pace. At the top, I ran toward the light, sort of. Westward along the top of the bluff, and then turning toward home.
Last Sunday's run (Nov 1):
Distance: 16.55 Time: 1:35:41
Average speed: 6:02 min/km. (10.18 kph)
Rest distance: .97 km. Rest time: 10:00.
Total distance: 17.52 km. Total time: 1:45:41.
Last Tuesday's run (Nov 3):
Distance: 7.13 Time: 38:50
Average speed: 5:27 min/km. (10.32 kph)
Tonight's run:
Distance: 7.23 Time: 39:58
Average speed: 5:32 min/km. (10.32 kph)
Shoes: New Balance 769.
Today's earworm: L n K Blues.
Weather: Mainly sunny and 15C.
Today was one of those days. A chinook came up, and we could almost be back in mid summer, except for the naked trees. I didn't wear my jacket coming home, and it was perfect for shorts and tee shirt.
The sun was still up when I got to the bluff, and there were some interesting and dramatic cloud shapes on the horizon, back lit by the setting sun. A few minutes later, they were out of sight as I was down by the river.
I swam upstream against the flow of people coming home from downtown, crossing the bridge to Prince's Island. West on the promenade after that, and lots of people deciding to walk home. Not crowded but busy. Almost like a lunch time crowd on one of those gorgeous summer Fridays before a long weekend. That kind of density.
Mostly though, it was a pretty standard run. Lots of crunchy leaves blowing around a bit. And getting darker and darker. I hit The Path Under The Stairs and powered upward, not totally flat out, but I had a good pace. At the top, I ran toward the light, sort of. Westward along the top of the bluff, and then turning toward home.
Last Sunday's run (Nov 1):
Distance: 16.55 Time: 1:35:41
Average speed: 6:02 min/km. (10.18 kph)
Rest distance: .97 km. Rest time: 10:00.
Total distance: 17.52 km. Total time: 1:45:41.
Last Tuesday's run (Nov 3):
Distance: 7.13 Time: 38:50
Average speed: 5:27 min/km. (10.32 kph)
Tonight's run:
Distance: 7.23 Time: 39:58
Average speed: 5:32 min/km. (10.32 kph)
Shoes: New Balance 769.
Today's earworm: L n K Blues.
Weather: Mainly sunny and 15C.
Tuesday, October 27, 2009
Luverly Lunch Run
Holy cow, what crazy weather! It was cool and damp this morning, but by noon, the sun was out. At least that's what I saw just as I went to change for a run. Then stepping out the door, it was snowing lightly. By the time I'd gone a block, visibility was down to a kilometre in heavy snow. And yet the sun was still shining. Very weird.
Anyway, down to the bluff, and down The Path. By the time I was half way down, the snow had stopped. As it is said, if you don't like the weather in Calgary, wait five minutes.
I was up for something different today. So at the point on the foot bridge where I could have turned right to take the ramp down to the path beside Memorial Drive, I went left, down the stairs to the same path, but going east.
Nothing much to say about it. There were a few runners, but after I crossed under the lower level of the Centre Street bridge, they petered out. It was nice though. It's been well over a year since I've gone that way.
I crossed the river at the Langevin Bridge, the old iron one that takes Edmonton Trail into downtown, and at the far end found lots of change. 4th Street no longer exists of the end of the bridge, but you can turn hard left onto an newly extended Riverfront Avenue.
Going west from the bridge, new sidewalk followed Riverfront, but the path is gone for two blocks or so. All dug up, and I hope they replace it. About half way down is a short detour path that goes back to that path on the edge of the river bank.
Under the Centre Street Bridge again, and along the promenade (esplanade?). At this point, I began to wonder how far this route would take me. I wanted at least 7 km, but I was thinking it would be too short if I headed homeward right at Prince's Island.
And it was way too short. I was just over 5 km, and the way back home would barely add a kilometre and a half. I briefly thought of running to the far end of the island and coming back through it, but that still wouldn't have been long enough.
So I continued to the C-Train bridge near the Metawa bridge to 10th Street. Back along the berm beside Memorial Drive, up the ramp and across to the curling club, and up a couple of flights of The Stairs to The Path.
At this point I was close to 7 km, and that was fine. I continued up to the top of the bluff, and along it to the top of The Stairs. From there I headed straight north instead of continuing to 4th Street. And in a few minutes I was home.
Distance: 7.91 Time: 46:00
Average speed: 5:49 min/km. (10.32 kph)
Shoes: New Balance 769.
Today's earworm: Rockin' L n K.
Weather: Cloudy and 4C.
Anyway, down to the bluff, and down The Path. By the time I was half way down, the snow had stopped. As it is said, if you don't like the weather in Calgary, wait five minutes.
I was up for something different today. So at the point on the foot bridge where I could have turned right to take the ramp down to the path beside Memorial Drive, I went left, down the stairs to the same path, but going east.
Nothing much to say about it. There were a few runners, but after I crossed under the lower level of the Centre Street bridge, they petered out. It was nice though. It's been well over a year since I've gone that way.
I crossed the river at the Langevin Bridge, the old iron one that takes Edmonton Trail into downtown, and at the far end found lots of change. 4th Street no longer exists of the end of the bridge, but you can turn hard left onto an newly extended Riverfront Avenue.
Going west from the bridge, new sidewalk followed Riverfront, but the path is gone for two blocks or so. All dug up, and I hope they replace it. About half way down is a short detour path that goes back to that path on the edge of the river bank.
Under the Centre Street Bridge again, and along the promenade (esplanade?). At this point, I began to wonder how far this route would take me. I wanted at least 7 km, but I was thinking it would be too short if I headed homeward right at Prince's Island.
And it was way too short. I was just over 5 km, and the way back home would barely add a kilometre and a half. I briefly thought of running to the far end of the island and coming back through it, but that still wouldn't have been long enough.
So I continued to the C-Train bridge near the Metawa bridge to 10th Street. Back along the berm beside Memorial Drive, up the ramp and across to the curling club, and up a couple of flights of The Stairs to The Path.
At this point I was close to 7 km, and that was fine. I continued up to the top of the bluff, and along it to the top of The Stairs. From there I headed straight north instead of continuing to 4th Street. And in a few minutes I was home.
Distance: 7.91 Time: 46:00
Average speed: 5:49 min/km. (10.32 kph)
Shoes: New Balance 769.
Today's earworm: Rockin' L n K.
Weather: Cloudy and 4C.
Sunday, October 25, 2009
Love My Sunday Run
Got another bright clear crisp morning to run in. The mountains are all white in their winter shrouds, but oh, so sharp and clear on the horizon. Another sign that summer has passed - no forest fire smoke.
I broke onto Cresent Road and headed sunward. I had a feeling that it wasn't going to be a fast run, and I was more than good with that. A wonderful L n K note to everything, such a clear a beautiful day. I ran along the street, crossing over to the shale path as the guard rail turns into posts at the top of The Stairs.
At the top of The Path I headed instead down Nony's Awful Little Hill towards Centre Street. The Bow is looming large now. The thing is huge and it going to completely dominate the skyline in a few short months. It takes up a substantial part of the view ahead when running down the bridge.
At the far end, I took the little ramp down to the promenade and headed past the Tai Chi practitioners by Sein Lok Park. you know, I think esplanade might be a more accurate term, but promenade sounds right. I was running a little later than usual, and I think I missed most of the group runs, but there were still lots of people out.
It was pretty run of the mill, running wise, all the way to Crowchild. And there, I crossed to the north side of the river. Last week there were lots of icy spots along the trail below Spruce Cliff, and I thought that after the snowfall we had yesterday morning, it might be much worse. The season is pretty much over for that trail.
I thought maybe the running trails might have a few icy spots as well, but they were totally clear. And there was more traffic along the Parkdale Boulevard stretch. Busy. Steady.
Near the Edworthy bridge, a group was forming for a dog walk. I passed them just as they started out, and looped around Angel's Cafe. After a quick stop at the public washroom, I very quickly caught up to the dog walkers again.
The rest of the run was uneventful. Legs felt good, breathing was good. I was in a nice groove. I managed to hit The Path Under The Stairs just as a walk break started, so avoided running the steepest part. Powered up the rest.
The run along the bluff was lovely, still a crystal clear view of the western horizon. And then I was across Cresent Road and heading home.
Distance: 16.35 Time: 1:36:20
Average speed: 5:53 min/km. (10.18 kph)
Rest distance: .95 km. Rest time: 10:00.
Total distance: 17.30 km. Total time: 1:46:15.
Shoes: New Balance 769.
Today's earworm: Rhythm and Blues L n K.
Weather: Sunny and -3C.
I broke onto Cresent Road and headed sunward. I had a feeling that it wasn't going to be a fast run, and I was more than good with that. A wonderful L n K note to everything, such a clear a beautiful day. I ran along the street, crossing over to the shale path as the guard rail turns into posts at the top of The Stairs.
At the top of The Path I headed instead down Nony's Awful Little Hill towards Centre Street. The Bow is looming large now. The thing is huge and it going to completely dominate the skyline in a few short months. It takes up a substantial part of the view ahead when running down the bridge.
At the far end, I took the little ramp down to the promenade and headed past the Tai Chi practitioners by Sein Lok Park. you know, I think esplanade might be a more accurate term, but promenade sounds right. I was running a little later than usual, and I think I missed most of the group runs, but there were still lots of people out.
It was pretty run of the mill, running wise, all the way to Crowchild. And there, I crossed to the north side of the river. Last week there were lots of icy spots along the trail below Spruce Cliff, and I thought that after the snowfall we had yesterday morning, it might be much worse. The season is pretty much over for that trail.
I thought maybe the running trails might have a few icy spots as well, but they were totally clear. And there was more traffic along the Parkdale Boulevard stretch. Busy. Steady.
Near the Edworthy bridge, a group was forming for a dog walk. I passed them just as they started out, and looped around Angel's Cafe. After a quick stop at the public washroom, I very quickly caught up to the dog walkers again.
The rest of the run was uneventful. Legs felt good, breathing was good. I was in a nice groove. I managed to hit The Path Under The Stairs just as a walk break started, so avoided running the steepest part. Powered up the rest.
The run along the bluff was lovely, still a crystal clear view of the western horizon. And then I was across Cresent Road and heading home.
Distance: 16.35 Time: 1:36:20
Average speed: 5:53 min/km. (10.18 kph)
Rest distance: .95 km. Rest time: 10:00.
Total distance: 17.30 km. Total time: 1:46:15.
Shoes: New Balance 769.
Today's earworm: Rhythm and Blues L n K.
Weather: Sunny and -3C.
Tuesday, October 20, 2009
A Little Run
I was working from home today, so got out for a lunch time run. It was a little chilly, but not so bad. It would have been un-noticed except the darn GPS took it's time syncing up to satellites. I stood at the intersection where I usually start to run, staring at it on my wrist, resisting the temptation to wave it at the sky, in case that would help it find it's way.
About two minutes maybe, and it was locked in. But I'd noticed the breeze by then. It didn't make any difference, since by the time I reached Cresent Road, I was more or less warmed up.
It was pretty grey out. It had been raining first thing this morning, and then there had been a brief explosion of sunlight about mid-morning. I could see the far reaches of the city from the bluff, but the mountains were lost in the grey.
Down The Path and then along Memorial Drive. Reasonably busy with runners and walkers, but not crowded. I ran to 14th and crossed the river there, then back along Bow Trail. Quiet. Steady. It was a little more crowded on the promenade after I passed under the bridge at 9th street (10th Street at the other end, angling a little in its crossing.)
I think I've run that route enough that I sometimes get into a kind of mindless state, not really noticing where I'm going. Running on auto.
At The Stairs I ran to the first landing and on to The Path. I'd started out feeling breathless and heavy, but climbing those stairs seemed to wake me up a little, and I climbed The Path a little aggressively.
At the top, I pushed rather hard, actually. My breathing gets away on me on The Path, especially after the steepest part, and I usually slow along the top to let my breathing slow a little. Today, I just kept pushing. I was keeping a rather slow cadence to my stride but stretching each step quite a bit.
Once I turned off the path along the bluff and onto 4th Street, I was really loping along. And then I was done.
Distance: 6.89 Time: 39:32
Average speed: 5:44 min/km. (10.46 kph)
Shoes: New Balance 769.
Today's earworm: L n K.
Weather: Cloudy and 4C.
About two minutes maybe, and it was locked in. But I'd noticed the breeze by then. It didn't make any difference, since by the time I reached Cresent Road, I was more or less warmed up.
It was pretty grey out. It had been raining first thing this morning, and then there had been a brief explosion of sunlight about mid-morning. I could see the far reaches of the city from the bluff, but the mountains were lost in the grey.
Down The Path and then along Memorial Drive. Reasonably busy with runners and walkers, but not crowded. I ran to 14th and crossed the river there, then back along Bow Trail. Quiet. Steady. It was a little more crowded on the promenade after I passed under the bridge at 9th street (10th Street at the other end, angling a little in its crossing.)
I think I've run that route enough that I sometimes get into a kind of mindless state, not really noticing where I'm going. Running on auto.
At The Stairs I ran to the first landing and on to The Path. I'd started out feeling breathless and heavy, but climbing those stairs seemed to wake me up a little, and I climbed The Path a little aggressively.
At the top, I pushed rather hard, actually. My breathing gets away on me on The Path, especially after the steepest part, and I usually slow along the top to let my breathing slow a little. Today, I just kept pushing. I was keeping a rather slow cadence to my stride but stretching each step quite a bit.
Once I turned off the path along the bluff and onto 4th Street, I was really loping along. And then I was done.
Distance: 6.89 Time: 39:32
Average speed: 5:44 min/km. (10.46 kph)
Shoes: New Balance 769.
Today's earworm: L n K.
Weather: Cloudy and 4C.
Sunday, October 18, 2009
A Grey Sunday
Or should I say a gray Sunday? Is it grey or gray? Is this one of those Canadian/American spelling things?
It's actually a very nice day this morning, even if it's grey and threatening to rain. Even if it's not drizzling, it looks like it should be. But not too cool. I did wear the running gloves I got in the swag bag from my last marathon.
The GPS grabbed a satellite right off, and I started running as soon as I stepped across the manhole cover a block down the street - my starting line. All they way to Cresent Road and the bluff, my knees were a little complainy. But I was soon oblivious to them.
I did notice them on the steep part of Nony's Awful Little Hill going down to the Centre Street bridge. That was the last I noticed of them until I got home and had to climb the stairs after showering.
Crossing the bridge I could see a lot of runners below on the trail along the river. I think it was the Gorilla Run. Over the bridge and down onto th promenade, and past Sein Lok Park and the new condos being built where the old Greyhound bus barns used to be.
It wasn't exactly quiet on the trails this morning, but it traffic was sparse. It seemed like even the running groups weren't out, although I think they were probably out earlier.
The trail was damp, like it had rained. I imagine there was some rain overnight, and at times it felt like there was a little bit of a misting happening. The Lawrey Conservation area trails were good, a little bit of ice here and there from the snowfalls we got last week.
The trail below Spruce Cliff was different. In places it was quite treacherous, and after watching the woman who had just passed me nearly wipe out, we both tiptoed along the pile of leaves against the chain link fence separating the path from the railroad tracks.
After the first couple of rolling hills, and into the flatter part, where it's more sheltered, the ice got thicker, but less slippery. The trail wound as it does along the bottom of the cliff under the Douglas fir. And then I was out of the trees, off the ice and traipsing through the picnic area at Edworthy, where a hundred or so, mostly women were dressed for running and carrying bags and bags of bras, many pink. I have no info on what this was about, although there was a sandwich board out in the middle of the picnic area that probably explained it.
On the far side, after a quick bathroom stop, it was more quiet running. At times there was traffic that seemed like a typical Sunday, and at times it seemed like I was the only one out there.
I couldn't decide if I was running fast or typical. I didn't feel used up like I do when I'm pushing hard and my pace is near 5:10/km, which is what I usually feel near the end of the run. But I felt slow at times. The GPS said I was merely being consistent, running about 5:40 more or less all through the entire run.
At The Stairs, I had some bounce on the steps, and instead of running up the two flights to the landing that I could get on The Path Under The Stairs, I kept climbing. I managed to run all the way up, though was puffing hard at the top.
And then I ran the length of the bluff to 4th Street and then homeward.
Distance: 16.49 Time: 1:35:15
Average speed: 5:46 min/km. (10.07 kph)
Rest distance: 1.03 km. Rest time: 10:00.
Total distance: 17.51 km. Total time: 1:45:15.
Shoes: New Balance 769.
Today's earworm: L n K - wonderful music.
Weather: Starting in fog, and ending in light drizzle, but that was at the airport. 4C all through.
It's actually a very nice day this morning, even if it's grey and threatening to rain. Even if it's not drizzling, it looks like it should be. But not too cool. I did wear the running gloves I got in the swag bag from my last marathon.
The GPS grabbed a satellite right off, and I started running as soon as I stepped across the manhole cover a block down the street - my starting line. All they way to Cresent Road and the bluff, my knees were a little complainy. But I was soon oblivious to them.
I did notice them on the steep part of Nony's Awful Little Hill going down to the Centre Street bridge. That was the last I noticed of them until I got home and had to climb the stairs after showering.
Crossing the bridge I could see a lot of runners below on the trail along the river. I think it was the Gorilla Run. Over the bridge and down onto th promenade, and past Sein Lok Park and the new condos being built where the old Greyhound bus barns used to be.
It wasn't exactly quiet on the trails this morning, but it traffic was sparse. It seemed like even the running groups weren't out, although I think they were probably out earlier.
The trail was damp, like it had rained. I imagine there was some rain overnight, and at times it felt like there was a little bit of a misting happening. The Lawrey Conservation area trails were good, a little bit of ice here and there from the snowfalls we got last week.
The trail below Spruce Cliff was different. In places it was quite treacherous, and after watching the woman who had just passed me nearly wipe out, we both tiptoed along the pile of leaves against the chain link fence separating the path from the railroad tracks.
After the first couple of rolling hills, and into the flatter part, where it's more sheltered, the ice got thicker, but less slippery. The trail wound as it does along the bottom of the cliff under the Douglas fir. And then I was out of the trees, off the ice and traipsing through the picnic area at Edworthy, where a hundred or so, mostly women were dressed for running and carrying bags and bags of bras, many pink. I have no info on what this was about, although there was a sandwich board out in the middle of the picnic area that probably explained it.
On the far side, after a quick bathroom stop, it was more quiet running. At times there was traffic that seemed like a typical Sunday, and at times it seemed like I was the only one out there.
I couldn't decide if I was running fast or typical. I didn't feel used up like I do when I'm pushing hard and my pace is near 5:10/km, which is what I usually feel near the end of the run. But I felt slow at times. The GPS said I was merely being consistent, running about 5:40 more or less all through the entire run.
At The Stairs, I had some bounce on the steps, and instead of running up the two flights to the landing that I could get on The Path Under The Stairs, I kept climbing. I managed to run all the way up, though was puffing hard at the top.
And then I ran the length of the bluff to 4th Street and then homeward.
Distance: 16.49 Time: 1:35:15
Average speed: 5:46 min/km. (10.07 kph)
Rest distance: 1.03 km. Rest time: 10:00.
Total distance: 17.51 km. Total time: 1:45:15.
Shoes: New Balance 769.
Today's earworm: L n K - wonderful music.
Weather: Starting in fog, and ending in light drizzle, but that was at the airport. 4C all through.
Thursday, October 15, 2009
Whoops, Missed One!
Oh yeah, I was out yesterday too, in the snow. Darned icy on the side street to the bluff, but after that it was soft and slow in the ankle deep stuff along the bluff, and then the paths were clear. Good run, too.
My stats:
Distance: 7.14 Time: 42:32
Average speed: 5:57 min/km. (10.07 kph)
My stats:
Distance: 7.14 Time: 42:32
Average speed: 5:57 min/km. (10.07 kph)
Still Here
Hey, I'm still here, still running. Well, slacking a little. But I've been out a few times in the last couple of weeks. Like on September 29th:
Distance: 6.74 Time: 39:00
Average speed: 5:46 min/km. (10.37 kph)
And then on October 3rd:
Distance: 16.87 Time: 1:33:05
Average speed: 5:37 min/km. (10.87 kph)
Rest distance: .94 km. Rest time: 10:00.
Total distance: 17.81 km. Total time: 1:43:05.
And then there was October 6th:
Distance: 7.05 Time: 39:47
Average speed: 5:38 min/km. (10.63 kph)
And finally on October 12th:
Distance: 6.75 Time: 40:47
Average speed: 5:59 min/km. (10.01 kph)
So I'm still moving, still racking up some kilometres. They're not the most exciting of running experiences. Still, I keep trying to get here and add a post. And I finally made it.
Cheers!
Distance: 6.74 Time: 39:00
Average speed: 5:46 min/km. (10.37 kph)
And then on October 3rd:
Distance: 16.87 Time: 1:33:05
Average speed: 5:37 min/km. (10.87 kph)
Rest distance: .94 km. Rest time: 10:00.
Total distance: 17.81 km. Total time: 1:43:05.
And then there was October 6th:
Distance: 7.05 Time: 39:47
Average speed: 5:38 min/km. (10.63 kph)
And finally on October 12th:
Distance: 6.75 Time: 40:47
Average speed: 5:59 min/km. (10.01 kph)
So I'm still moving, still racking up some kilometres. They're not the most exciting of running experiences. Still, I keep trying to get here and add a post. And I finally made it.
Cheers!
Sunday, September 27, 2009
Autumn is Here!
Just a beautiful fall day today. Sunny and crisp this morning, and just cool enough to need a jacket by afternoon.
I did run earlier this week, on Tuesday when the temps soared to 28. It was even hotter the next couple of days, but I didn't get to run again until to day
From Tuesday:
Distance: 6.97 Time: 41:16
Average speed: 5:55 min/km. (10.69 kph)
Today was clear, with a slight breeze. I headed down to Centre Street to cross the river, and then down on the promenade. It must have been the time of day - I was out a little earlier than usual - but there were huge crowds running in groups. I met several all the way to Crowchild.
Several others were out too. And by the look of everyone, I was rather underdressed. I stuck with shorts and tee, while everyone else seemed to be dressed for winter weather, with running tights and jackets. I have to admit, it did take awhile to warm up. It was a good half hour before my hands were fully warmed.
The trail through Lawrey Gardens was gorgeous, all the trees in fall colours, and still mostly having their leaves. Lots of leaves on the ground too. It was really pretty along the bottom of Spruce Cliff.
After crossing at Edworthy and starting back, it was a little busier on the trail. I think a lot of people just stay on the north side of the river when they get west of Crowchild, and I think they're missing a very scenic run.
The crowd seemed to thin the farther east I went, although once near the CBC studios it was busy enough. I was have a pretty consistent day, not like my slow start, fast middle, and achy stiff end that I usually have. Well I still had that achy stiff end. But my pace was pretty consistent throughout the run.
Still chilly at the end, but a great run and I had lots of morning left, too.
Distance: 16.61 Time: 1:34:00
Average speed: 5:39 min/km. (9.9 kph)
Rest distance: 1.01 km. Rest time: 10:00.
Total distance: 17.63 km. Total time: 1:44:00.
Shoes: New Balance 769.
Today's earworm: L n K - I think it's permanent.
Weather: Sunny and 4C to start, rising to 8C.
I did run earlier this week, on Tuesday when the temps soared to 28. It was even hotter the next couple of days, but I didn't get to run again until to day
From Tuesday:
Distance: 6.97 Time: 41:16
Average speed: 5:55 min/km. (10.69 kph)
Today was clear, with a slight breeze. I headed down to Centre Street to cross the river, and then down on the promenade. It must have been the time of day - I was out a little earlier than usual - but there were huge crowds running in groups. I met several all the way to Crowchild.
Several others were out too. And by the look of everyone, I was rather underdressed. I stuck with shorts and tee, while everyone else seemed to be dressed for winter weather, with running tights and jackets. I have to admit, it did take awhile to warm up. It was a good half hour before my hands were fully warmed.
The trail through Lawrey Gardens was gorgeous, all the trees in fall colours, and still mostly having their leaves. Lots of leaves on the ground too. It was really pretty along the bottom of Spruce Cliff.
After crossing at Edworthy and starting back, it was a little busier on the trail. I think a lot of people just stay on the north side of the river when they get west of Crowchild, and I think they're missing a very scenic run.
The crowd seemed to thin the farther east I went, although once near the CBC studios it was busy enough. I was have a pretty consistent day, not like my slow start, fast middle, and achy stiff end that I usually have. Well I still had that achy stiff end. But my pace was pretty consistent throughout the run.
Still chilly at the end, but a great run and I had lots of morning left, too.
Distance: 16.61 Time: 1:34:00
Average speed: 5:39 min/km. (9.9 kph)
Rest distance: 1.01 km. Rest time: 10:00.
Total distance: 17.63 km. Total time: 1:44:00.
Shoes: New Balance 769.
Today's earworm: L n K - I think it's permanent.
Weather: Sunny and 4C to start, rising to 8C.
Sunday, September 20, 2009
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.
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.
Thursday, September 10, 2009
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.
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.
Thursday, September 03, 2009
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.
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.
Wednesday, September 02, 2009
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.
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.
Friday, August 28, 2009
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.
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.
Tuesday, August 25, 2009
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.
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.
Monday, August 24, 2009
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.
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, August 21, 2009
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.
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.
Wednesday, August 19, 2009
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).
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).
Thursday, July 30, 2009
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.
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.
Sunday, July 26, 2009
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.
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.
Friday, July 24, 2009
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).
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.
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.
Saturday, July 18, 2009
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).
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).
Sunday, July 12, 2009
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.
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.
Saturday, July 11, 2009
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...
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...
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