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.
Sunday, July 12, 2009
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...
Monday, June 29, 2009
Not the Best of Health
I probably shouldn't have gone out. My throat had been a little scratchy all week but I felt fine through it. Only that morning was I feeling a little less than good.
However, I started out, and resigned myself to going slow. After all, Sundays are for distance, not speed. The first interval went as usual. I ran along the Cresent Road and then down to the Centre Street bridge, passing a fresh burn. The old grass was crisped to black, but this years growth was still thick and green, although it was probably well dried in the fire. The burn had surrounded several clumps of honeysuckle and lilac bush, which frankly looked untouched by flame.
Across the bridge and down by Sein Lok park within the usual time, not doing too badly. The second interval ended just past the Louise Bridge, again about right. After that speed dropped a lot.
I wasn't feeling too bad at all for the most part, but I was moving slower. Near the crossing at Edworthy, I could hear a train coming from behind. I knew I wasn't going to make it to the crossing before it crossed, so I dashed down a trail in the grass, across the tracks, and was well down the path on the other side before it it got near.
Through the picnic grounds at Edworthy and across the bridge, past Angel's Cafe. Ten minutes later, I was feeling a little dragged down. Things began to ache. Or at least ache more noticeably. By the time, I reached Crowchild I was huffing pretty hard. Becuase of my stuffed up sinuses, I was breath dry air, and my throat was feeling a little raw just from that.
By the time I reached the Metawa Bridge, I was panting, not breathing evenly like usual, but like I'd been sprinting up The Path Under The Stairs. Hips and knees were aching, and I think my stride had shrunk a bit.
Near Tenth Street, I was limping on a walk break, just a little too stiff in the hip. So enough. I walked up Tenth, through Sunnyside and up the long sloping path along the bluff to home.
Distance: 13.83 Time: 1:21:04
Average speed: 5:51 min/km. (10.24 kph)
Rest distance: 1.23 km. Rest time: 9:00.
Total distance: 15.06 km. Total time: 1:43:43.
Shoes: New Balance 769.
Today's earworm: Rose Garden by Lynn Anderson to start.
Weather: Sunny and 19C, warming to 23C.
However, I started out, and resigned myself to going slow. After all, Sundays are for distance, not speed. The first interval went as usual. I ran along the Cresent Road and then down to the Centre Street bridge, passing a fresh burn. The old grass was crisped to black, but this years growth was still thick and green, although it was probably well dried in the fire. The burn had surrounded several clumps of honeysuckle and lilac bush, which frankly looked untouched by flame.
Across the bridge and down by Sein Lok park within the usual time, not doing too badly. The second interval ended just past the Louise Bridge, again about right. After that speed dropped a lot.
I wasn't feeling too bad at all for the most part, but I was moving slower. Near the crossing at Edworthy, I could hear a train coming from behind. I knew I wasn't going to make it to the crossing before it crossed, so I dashed down a trail in the grass, across the tracks, and was well down the path on the other side before it it got near.
Through the picnic grounds at Edworthy and across the bridge, past Angel's Cafe. Ten minutes later, I was feeling a little dragged down. Things began to ache. Or at least ache more noticeably. By the time, I reached Crowchild I was huffing pretty hard. Becuase of my stuffed up sinuses, I was breath dry air, and my throat was feeling a little raw just from that.
By the time I reached the Metawa Bridge, I was panting, not breathing evenly like usual, but like I'd been sprinting up The Path Under The Stairs. Hips and knees were aching, and I think my stride had shrunk a bit.
Near Tenth Street, I was limping on a walk break, just a little too stiff in the hip. So enough. I walked up Tenth, through Sunnyside and up the long sloping path along the bluff to home.
Distance: 13.83 Time: 1:21:04
Average speed: 5:51 min/km. (10.24 kph)
Rest distance: 1.23 km. Rest time: 9:00.
Total distance: 15.06 km. Total time: 1:43:43.
Shoes: New Balance 769.
Today's earworm: Rose Garden by Lynn Anderson to start.
Weather: Sunny and 19C, warming to 23C.
Friday, June 26, 2009
The Last Friday of June
Nice sunny warm evening, end of the month, and last day of school all over. I had a smile for L n K as I got home, and I changed and headed out.
It was nice to be in the late afternoon sun, until the top of The Stairs, where another limo full of another bunch of graduating highschoolers had stopped to disgorge the contents for pictures and whatnot. It's been a constant parade of limos since the first of May.
After that, busy with pedestrians coming home from downtown. I turned of the bridge to Prince's Island onto the ramp down to the path along Memorial, and it was much quieter, almost deserted. After that a quiet run all the way around almost. It always seems quietest between 5:00 and 6:00. There were lots of people at Eau Claire though, and all over the island.
I crossed the bridge, back to The Stairs, and started up The Path. Not too much traffic from there on either. At the top of the path and turning back west, I got the full force of the wind, which I hadn't noticed up till then. It wasn't a big breeze, but noticeable.
And then a nice finish up 4th Street.
Distance: 7.06 Time: 41:24
Average speed: 5:51 min/km (10.23 kph).
Shoes: New Balance 769.
Today's earworm: L n K.
Weather: Mainly sunny and 21C.
It was nice to be in the late afternoon sun, until the top of The Stairs, where another limo full of another bunch of graduating highschoolers had stopped to disgorge the contents for pictures and whatnot. It's been a constant parade of limos since the first of May.
After that, busy with pedestrians coming home from downtown. I turned of the bridge to Prince's Island onto the ramp down to the path along Memorial, and it was much quieter, almost deserted. After that a quiet run all the way around almost. It always seems quietest between 5:00 and 6:00. There were lots of people at Eau Claire though, and all over the island.
I crossed the bridge, back to The Stairs, and started up The Path. Not too much traffic from there on either. At the top of the path and turning back west, I got the full force of the wind, which I hadn't noticed up till then. It wasn't a big breeze, but noticeable.
And then a nice finish up 4th Street.
Distance: 7.06 Time: 41:24
Average speed: 5:51 min/km (10.23 kph).
Shoes: New Balance 769.
Today's earworm: L n K.
Weather: Mainly sunny and 21C.
Wednesday, June 24, 2009
Heavy Traffic
I was working at home today, when the landlord called asking to test the water line to the outside tap. It goes through the ceiling of my bedroom and pops out of the wall just over my bedroom window. He wanted to know if the pipe had burst near the tap, and would I watch for water leakage.
No leakage, just a big gushing flood. The carpet is wet again. I let him pat it dry while I went to find my fan. Once I got the fan going, blowing air over the wet spot, I decided it was time to run.
A beautiful sunny day, but not particularly warm. I got to the bluff and it was already busy there. There were dozens running up and down The Stairs, and it was a little congested at the top. Past that, the path was full of people so I was moving a little slow and weaving a lot.
At the bottom of The Path, several boot camps were going, plus runners, walkers, skaters, cyclers. It was a bit like the Deerfoot at rush hour. I took the lower path along Memorial, since the other was full of people. Even the lower path was busy.
It thinned a little once I passed the Louise Bridge, but still lots out running. Curiously the Metawa Bridge was quiet, but the crowd was on the path on the other side.
It stayed that way all the way back along the promenade and across Prince's Island. At the stairs, I nearly had to stand to wait my turn. By the time I reached the end of The Path, the trail along the bluff was quiet, and that's how it was for the rest of the run.
Distance: 7.10 Time: 40:26
Average speed: 5:42 min/km (10.54 kph).
Shoes: New Balance 769.
Today's earworm: The Man in the Moon Is a Newfie, by Stompin' Tom Conners.
Weather: Sunny and 20C.
No leakage, just a big gushing flood. The carpet is wet again. I let him pat it dry while I went to find my fan. Once I got the fan going, blowing air over the wet spot, I decided it was time to run.
A beautiful sunny day, but not particularly warm. I got to the bluff and it was already busy there. There were dozens running up and down The Stairs, and it was a little congested at the top. Past that, the path was full of people so I was moving a little slow and weaving a lot.
At the bottom of The Path, several boot camps were going, plus runners, walkers, skaters, cyclers. It was a bit like the Deerfoot at rush hour. I took the lower path along Memorial, since the other was full of people. Even the lower path was busy.
It thinned a little once I passed the Louise Bridge, but still lots out running. Curiously the Metawa Bridge was quiet, but the crowd was on the path on the other side.
It stayed that way all the way back along the promenade and across Prince's Island. At the stairs, I nearly had to stand to wait my turn. By the time I reached the end of The Path, the trail along the bluff was quiet, and that's how it was for the rest of the run.
Distance: 7.10 Time: 40:26
Average speed: 5:42 min/km (10.54 kph).
Shoes: New Balance 769.
Today's earworm: The Man in the Moon Is a Newfie, by Stompin' Tom Conners.
Weather: Sunny and 20C.
Monday, June 22, 2009
Sunday Morning Run Again
I've been hiking the past couple of Sundays, but this weekend, with the promise of rain, I went for a run instead. It was grey and drizzly at the start, although the real rain had stopped earlier.
I wasn't getting out too fast either. For some reason, it was a slow Sunday morning, and it took time to get free of my bed, and stay away from my couch. Don't know if I was really tired or just felt lazy, but it was hard to get going.
I went out and began slowly. The hiking is using different muscles and they were making their presence known. All stiff and tight in the hips and thighs, and it took awhile to loosen up some.
I ran down to Centre Street as usual, and across the river. Passing Eau Claire, there were the familiar orange traffic cones to guide another run along the river. I was passing about a half hour before the start of the Father's Day Run for Prostate Cancer.
I passed several runners with numbers, warming up. As I continued, I passed more orange cones, and a volunteer or two. The cones directed the course up onto the Mewata Bridge, while I continued along the river.
From there it was quiet, although there were lots of runners out. By the time I reached Crowchild, what ever rain had been falling was gone and it was just grey skies. And all along the south side of the river, not even a train going by; a pretty quiet morning.
At Edworthy, I crossed and headed back as usual. It was even quieter on that side of the river, and nothing much was happening other than my running. I didn't have the speed that I've had in the past few months, but I was moving respectably.
At 14th, I caught up to the walkers in the charity run, and it was a formidable crowd. It was pretty clear until I got to the underpass at 10th Street, and traffic thickened. It's where the path narrows, right near the C-Train bridge, where the crowds piled up.
After that, I weaved through and past groups, often taking to the grass. People seemed to be having a good time, even the little kids in the extra large tee shirts that must have been handed out.
At the bridge to Prince's Island, the crowd went right while I went left over Memorial, and to The Stairs. A hard plod up The Path, and then after a short walk break, a leisurely run the last 800 m.
Distance: 16.13 Time: 1:35:13
Average speed: 5:54 min/km. (10.16 kph)
Rest distance: 1.53 km. Rest time: 10:00.
Total distance: 17.67 km. Total time: 1:43:43.
Shoes: New Balance 769.
Today's earworm: The Merrie Melodies theme.
Weather: Cloudy and 10C, with some drizzle at the start.
I wasn't getting out too fast either. For some reason, it was a slow Sunday morning, and it took time to get free of my bed, and stay away from my couch. Don't know if I was really tired or just felt lazy, but it was hard to get going.
I went out and began slowly. The hiking is using different muscles and they were making their presence known. All stiff and tight in the hips and thighs, and it took awhile to loosen up some.
I ran down to Centre Street as usual, and across the river. Passing Eau Claire, there were the familiar orange traffic cones to guide another run along the river. I was passing about a half hour before the start of the Father's Day Run for Prostate Cancer.
I passed several runners with numbers, warming up. As I continued, I passed more orange cones, and a volunteer or two. The cones directed the course up onto the Mewata Bridge, while I continued along the river.
From there it was quiet, although there were lots of runners out. By the time I reached Crowchild, what ever rain had been falling was gone and it was just grey skies. And all along the south side of the river, not even a train going by; a pretty quiet morning.
At Edworthy, I crossed and headed back as usual. It was even quieter on that side of the river, and nothing much was happening other than my running. I didn't have the speed that I've had in the past few months, but I was moving respectably.
At 14th, I caught up to the walkers in the charity run, and it was a formidable crowd. It was pretty clear until I got to the underpass at 10th Street, and traffic thickened. It's where the path narrows, right near the C-Train bridge, where the crowds piled up.
After that, I weaved through and past groups, often taking to the grass. People seemed to be having a good time, even the little kids in the extra large tee shirts that must have been handed out.
At the bridge to Prince's Island, the crowd went right while I went left over Memorial, and to The Stairs. A hard plod up The Path, and then after a short walk break, a leisurely run the last 800 m.
Distance: 16.13 Time: 1:35:13
Average speed: 5:54 min/km. (10.16 kph)
Rest distance: 1.53 km. Rest time: 10:00.
Total distance: 17.67 km. Total time: 1:43:43.
Shoes: New Balance 769.
Today's earworm: The Merrie Melodies theme.
Weather: Cloudy and 10C, with some drizzle at the start.
Friday, June 19, 2009
Still Being a Lazy Writer
OK, so I did run earlier in the week, actually a couple of days ago. I worked from home, so ran at lunch. It was pretty warm that day. In fact that is the most memorable part of the run, feeling the heat from the sun.
Distance: 7.37 Time: 41:19
Average speed: 5:36 min/km (10.70 kph).
Today, was one of those Fridays off, so it was a leisurely day of not quite getting around to all those things I intended to do, apart from grabbing a coffee and a comfy chair at the local Starbucks for some reading.
However, it being quiescent on L n K, I'll finish this writing and the other writing, and then jump into vacuuming, one of those intended tasks.
Anyway, after a hard day of lunching with friends and reading at Starbucks, I managed to find the energy to change into running gear, and head out.
This week, I've been feeling tight everywhere below the waist. Wednesday's run was stiff and it took almost the whole time for me to loosen up. Tonight was much better, but still I felt some stiffness. I did spend more than the usual time in the pre-run stretching, and that helped.
Another warm day, too, but I didn't feel it so much. It was good up to and along the bluff. Going down The Path Under The Stairs, I felt a little bit of the stiffness, but that's how it has been the last year or so.
I crossed to Prince's Island, and then to the promenade. It was late mid-afternoon, and I was in the lull before the downtown crowd started home. The mobile bike shop is back in place near the C-Train bridge, and it looked like he was having a busy day, with several bikes lined up.
Out along Bow Trail, it was a bit quiet, and across the 14th street bridge.
OK, there is an official name for the bridge - the Metawa Bridge. I'll try and remember that from here on.
On the other side, also quiet. I basically plodded along a near deserted trail, except of course, that stretch from 10th Street to the C-Train bridge, where all paths seem to funnel through. And of course, at The Stairs, all the people running up the stairs. I took the first two flights of stairs to The Path and headed up that way.
From there, along the bluff until my turn northward, to my usual end point.
Distance: 7.08 Time: 40:36
Average speed: 5:44 min/km (10.46 kph).
Shoes: New Balance 769.
Today's earworm: firmly L n K.
Weather: Mainly sunny and 17C.
Distance: 7.37 Time: 41:19
Average speed: 5:36 min/km (10.70 kph).
Today, was one of those Fridays off, so it was a leisurely day of not quite getting around to all those things I intended to do, apart from grabbing a coffee and a comfy chair at the local Starbucks for some reading.
However, it being quiescent on L n K, I'll finish this writing and the other writing, and then jump into vacuuming, one of those intended tasks.
Anyway, after a hard day of lunching with friends and reading at Starbucks, I managed to find the energy to change into running gear, and head out.
This week, I've been feeling tight everywhere below the waist. Wednesday's run was stiff and it took almost the whole time for me to loosen up. Tonight was much better, but still I felt some stiffness. I did spend more than the usual time in the pre-run stretching, and that helped.
Another warm day, too, but I didn't feel it so much. It was good up to and along the bluff. Going down The Path Under The Stairs, I felt a little bit of the stiffness, but that's how it has been the last year or so.
I crossed to Prince's Island, and then to the promenade. It was late mid-afternoon, and I was in the lull before the downtown crowd started home. The mobile bike shop is back in place near the C-Train bridge, and it looked like he was having a busy day, with several bikes lined up.
Out along Bow Trail, it was a bit quiet, and across the 14th street bridge.
OK, there is an official name for the bridge - the Metawa Bridge. I'll try and remember that from here on.
On the other side, also quiet. I basically plodded along a near deserted trail, except of course, that stretch from 10th Street to the C-Train bridge, where all paths seem to funnel through. And of course, at The Stairs, all the people running up the stairs. I took the first two flights of stairs to The Path and headed up that way.
From there, along the bluff until my turn northward, to my usual end point.
Distance: 7.08 Time: 40:36
Average speed: 5:44 min/km (10.46 kph).
Shoes: New Balance 769.
Today's earworm: firmly L n K.
Weather: Mainly sunny and 17C.
Wednesday, June 10, 2009
Fixing the Plumbing
No run at noon today. The cheap plumbing fixtures in the showers at work are being replaced, since they've all about fallen apart, and Jerry and I decided we didn't want to spend the afternoon being sticky and smelly after a hard noon-hour run.
So I waited until I got home. Beautiful evening and lots of people out. It was actually congested in a couple of spots, at the north end of the C-Train bridge, and on the suspension bridge to Prince's Island.
Mostly just a nice evening and a lovely run.
Distance: 7.08 Time: 39:43
Average speed: 5:37 min/km (10.70 kph).
Shoes: New Balance 769.
Today's earworm: L n K.
Weather: Mainly sunny and 17C.
So I waited until I got home. Beautiful evening and lots of people out. It was actually congested in a couple of spots, at the north end of the C-Train bridge, and on the suspension bridge to Prince's Island.
Mostly just a nice evening and a lovely run.
Distance: 7.08 Time: 39:43
Average speed: 5:37 min/km (10.70 kph).
Shoes: New Balance 769.
Today's earworm: L n K.
Weather: Mainly sunny and 17C.
Sunday, June 07, 2009
Running in the Fog
At least I intended to. By the time I got back from the morning coffee and changed, the fog had fled the river valley. Returning home before that, the whole valley west of 10th Street seemed to be filled with a grey gummy cotton, and beyond I could see the Shaganappi golf course and Wildwood neighbourhood just over the top of it. It looked rather cool.
Anyway, after checking the forecasts, and considering the lovely weather we have been having the last couple of days, I decided to run instead of hike and left a note of my decision on the L n K. I'm not into churning through mounds of fresh heavy wet snow in the mountain forests, although I don't know for sure that it's like that out there. The Sulphur Mountain web cam showed a very nice looking and snow free downtown Banff, but I wouldn't have been going that deep into the mountains.
Cold weather, cold wind. I dressed a little bit for that, with long sleeve running shirt and vest. That turned out to be about right. The vest was a little much in the bush along the south side of the river, but when I crossed to the north and ran along the open park by Point MacKay, I was glad to have the vest. The wind had a bit of a bite.
At the start, I approached the bluff by Cresent Road to the sound of music. Something well amplified was coming from Prince's Island, and the foot bridge below looked crowded. I trundled down toward the Centre Street bridge as usual. Coming up along side Prince's Island from that side, I met dozens of people walking in from Eau Claire, and lots more joining the promenade from all directions. The island was covered in tents and people.
At the west end were signs of the cause, dozens of them proclaiming the fund raising efforts of several groups for the Enerflex Walk for MS. It hadn't started yet, but seemed about to.
After that, not much to talk about until I reached Edworthy, except for meeting the CBC Radio One morning guy just past Crowchild.
At Edworthy, another crowd and some tents, though not quite the size of the one downtown. This was the Stroll for Liver by the River, apparently the first annual of the event. I also managed to get ahead of that event.
At Crowchild I began to catch up to the MS walkers. There seemed to be lots on the 10K walk so a good turnout and good support. The water tables were fantastic, lots of volunteers and great selection of goodies. Plus some of the fund raising results posted on signs along the route were impressive.
At 14th Street, the 5K crowd joined in and for a few short stretches, I was reduced to walking behind the crowds. No rush. At the foot bridge to the island, the crowd had thinned a little. I went left as they all went right, and in a minute or so was gasping my way up The Path Under The Stairs. Zagged back west to 4th Street, down that a ways, and home. No rain or snow, and even sunny. Nice run.
Distance: 16.55 Time: 1:33:43
Average speed: 5:39 min/km. (11.64 kph)
Rest distance: 1.16 km. Rest time: 10:00.
Total distance: 17.71 km. Total time: 1:43:43.
Shoes: New Balance 769.
Today's earworm: On An Evening In Roma by Dean Martin.
Weather: Sunny and 5C, changing to cloudy and 7C.
Anyway, after checking the forecasts, and considering the lovely weather we have been having the last couple of days, I decided to run instead of hike and left a note of my decision on the L n K. I'm not into churning through mounds of fresh heavy wet snow in the mountain forests, although I don't know for sure that it's like that out there. The Sulphur Mountain web cam showed a very nice looking and snow free downtown Banff, but I wouldn't have been going that deep into the mountains.
Cold weather, cold wind. I dressed a little bit for that, with long sleeve running shirt and vest. That turned out to be about right. The vest was a little much in the bush along the south side of the river, but when I crossed to the north and ran along the open park by Point MacKay, I was glad to have the vest. The wind had a bit of a bite.
At the start, I approached the bluff by Cresent Road to the sound of music. Something well amplified was coming from Prince's Island, and the foot bridge below looked crowded. I trundled down toward the Centre Street bridge as usual. Coming up along side Prince's Island from that side, I met dozens of people walking in from Eau Claire, and lots more joining the promenade from all directions. The island was covered in tents and people.
At the west end were signs of the cause, dozens of them proclaiming the fund raising efforts of several groups for the Enerflex Walk for MS. It hadn't started yet, but seemed about to.
After that, not much to talk about until I reached Edworthy, except for meeting the CBC Radio One morning guy just past Crowchild.
At Edworthy, another crowd and some tents, though not quite the size of the one downtown. This was the Stroll for Liver by the River, apparently the first annual of the event. I also managed to get ahead of that event.
At Crowchild I began to catch up to the MS walkers. There seemed to be lots on the 10K walk so a good turnout and good support. The water tables were fantastic, lots of volunteers and great selection of goodies. Plus some of the fund raising results posted on signs along the route were impressive.
At 14th Street, the 5K crowd joined in and for a few short stretches, I was reduced to walking behind the crowds. No rush. At the foot bridge to the island, the crowd had thinned a little. I went left as they all went right, and in a minute or so was gasping my way up The Path Under The Stairs. Zagged back west to 4th Street, down that a ways, and home. No rain or snow, and even sunny. Nice run.
Distance: 16.55 Time: 1:33:43
Average speed: 5:39 min/km. (11.64 kph)
Rest distance: 1.16 km. Rest time: 10:00.
Total distance: 17.71 km. Total time: 1:43:43.
Shoes: New Balance 769.
Today's earworm: On An Evening In Roma by Dean Martin.
Weather: Sunny and 5C, changing to cloudy and 7C.
Friday, June 05, 2009
Must Be the Weekend
The weather has socked in, nice and grey, and cold, and windy. Bleah. Good running weather though. And it's the first Friday of the month, which the organization I've been working for takes as a day off. So time for a morning run.
The physical exertion was good; I needed it, and perhaps some fresh air. Mostly though it was just time to think on L n K and what comes next. Good workout.
Distance: 7.11 Time: 40:46
Average speed: 5:43 min/km (10.46 kph).
Shoes: New Balance 769.
Today's earworm: L n K.
Weather: Light rain and 4C.
The physical exertion was good; I needed it, and perhaps some fresh air. Mostly though it was just time to think on L n K and what comes next. Good workout.
Distance: 7.11 Time: 40:46
Average speed: 5:43 min/km (10.46 kph).
Shoes: New Balance 769.
Today's earworm: L n K.
Weather: Light rain and 4C.
Wednesday, June 03, 2009
Catching up
I've been really bad at keeping up with this the past while. Don't know what's up with that. I get a run in and then I'll write it up later, but the next thing I know it's a week later. I only ran once last week, but still I would like to keep this up.
So for last week's run:
Distance: 8.84 Time: 57:35
Average speed: 6:31 min/km (9.21 kph).
I think that's a bogus speed because the distance is more like 9.5 km minimum. My GPS didn't get a fix until we'd been running for awhile.
Anyway, the same again today. And here it the route: After the overpass we head north on Haddon Road, then west on 94th Avenue. That's a bit of a hill to climb to Elbow Drive, which we cross onto Hanover Road. That curves north again, and there is a short connector street, Hub Avenue, which takes us west over to 12th Street. North on 12th, and then westward on 90th Avenue.
At the sound wall along 14th Street is a break that lets you out of the neighbourhood of Haysboro to cross over and continue west on 90th Avenue, and at Jerusalem Road, we cross 90th northward to the paths that lead to and encircle the Glenmore Reservoir.
From there, we run up to the marina, and then turn around and retrace our steps back to our start point.
Today's run (all estimated):
Distance: 9.21 Time: 53:32
Average speed: 5:48 min/km (10.34kph).
Shoes: New Balance 769.
Today's earworm: None.
Weather: sunny and 20C.
So for last week's run:
Distance: 8.84 Time: 57:35
Average speed: 6:31 min/km (9.21 kph).
I think that's a bogus speed because the distance is more like 9.5 km minimum. My GPS didn't get a fix until we'd been running for awhile.
Anyway, the same again today. And here it the route: After the overpass we head north on Haddon Road, then west on 94th Avenue. That's a bit of a hill to climb to Elbow Drive, which we cross onto Hanover Road. That curves north again, and there is a short connector street, Hub Avenue, which takes us west over to 12th Street. North on 12th, and then westward on 90th Avenue.
At the sound wall along 14th Street is a break that lets you out of the neighbourhood of Haysboro to cross over and continue west on 90th Avenue, and at Jerusalem Road, we cross 90th northward to the paths that lead to and encircle the Glenmore Reservoir.
From there, we run up to the marina, and then turn around and retrace our steps back to our start point.
Today's run (all estimated):
Distance: 9.21 Time: 53:32
Average speed: 5:48 min/km (10.34kph).
Shoes: New Balance 769.
Today's earworm: None.
Weather: sunny and 20C.
Wednesday, May 20, 2009
Lunchtime Run
I was out last night for my usual run, needing to get out and burn off some energy. I did the usual loop to 14th Street, without really noticing much. Perhaps I'm in a bit of a rut, although I do enjoy running along the river.
Yesterday was a little on the cool side, too, with threatening rain and all that. Gee, much like today.
Distance: 6.79 Time: 37:26
Average speed: 5:30 min/km (10.91 kph).
Shoes: New Balance 769.
Today's earworm: L n K again (my favourite tune!)
Weather: distant precipitation (whatever that is) and 6C.
Anyway, a co-worker suggested we try and get out today (Wednesday) since it's the day he doesn't work from home. He had a route figured out that would take us to Glenmore Landing and then along the Glenmore reservoir to the marina and back.
We headed down the stairs and outside. A little bit on the chilly side, but nothing to slow us down. An extra nice bit was there was no wind to drive the chill through our running cloths.
I'd forgot to start the GPS until we were across the overpass over the C-Train tracks and were about to cross Southland Drive. From there we headed northward, and from there, our route was a mystery.
Jerry had scoped it out, of course, winding through the various neighbourhoods. I recognized none of it, not even recognizing Elbow Drive until we'd crossed it. And then coming up to the sound wall that protects the adjacent neighbourhoods from the traffic roar on 14th Street.
A long wait at the light to cross, and up 90th Avenue, that long gently rising hill that for some reason was so memorable from the Police Half Marathon a few weeks ago. Only we crossed 90th and got on the path behind Glenmore Landing to the loop around the reservoir.
We took the low path along the shoreline westward toward the marina, watching a motorboat chug out to a floating pier lined with small sail boats and covered with a couple of dozen people.
At the marina, we looped back onto the upper path and headed back east, rejoining our path outbound and retracing our steps.
The nice thing about this loop is that it's almost all up hill to 90th and 14th, so the return is a long descent back toward the Southland C-Train station.
Good run, perfect distance for a lunch time noodle through the neighbourhoods.
Distance: 9.21 Time: 53:32
Average speed: 5:48 min/km (10.34kph).
Shoes: New Balance 769.
Today's earworm: None.
Weather: cloudy and 4C.
Yesterday was a little on the cool side, too, with threatening rain and all that. Gee, much like today.
Distance: 6.79 Time: 37:26
Average speed: 5:30 min/km (10.91 kph).
Shoes: New Balance 769.
Today's earworm: L n K again (my favourite tune!)
Weather: distant precipitation (whatever that is) and 6C.
Anyway, a co-worker suggested we try and get out today (Wednesday) since it's the day he doesn't work from home. He had a route figured out that would take us to Glenmore Landing and then along the Glenmore reservoir to the marina and back.
We headed down the stairs and outside. A little bit on the chilly side, but nothing to slow us down. An extra nice bit was there was no wind to drive the chill through our running cloths.
I'd forgot to start the GPS until we were across the overpass over the C-Train tracks and were about to cross Southland Drive. From there we headed northward, and from there, our route was a mystery.
Jerry had scoped it out, of course, winding through the various neighbourhoods. I recognized none of it, not even recognizing Elbow Drive until we'd crossed it. And then coming up to the sound wall that protects the adjacent neighbourhoods from the traffic roar on 14th Street.
A long wait at the light to cross, and up 90th Avenue, that long gently rising hill that for some reason was so memorable from the Police Half Marathon a few weeks ago. Only we crossed 90th and got on the path behind Glenmore Landing to the loop around the reservoir.
We took the low path along the shoreline westward toward the marina, watching a motorboat chug out to a floating pier lined with small sail boats and covered with a couple of dozen people.
At the marina, we looped back onto the upper path and headed back east, rejoining our path outbound and retracing our steps.
The nice thing about this loop is that it's almost all up hill to 90th and 14th, so the return is a long descent back toward the Southland C-Train station.
Good run, perfect distance for a lunch time noodle through the neighbourhoods.
Distance: 9.21 Time: 53:32
Average speed: 5:48 min/km (10.34kph).
Shoes: New Balance 769.
Today's earworm: None.
Weather: cloudy and 4C.
Sunday, May 17, 2009
Is it Summer Yet?
It's actually a lovely day out, if a little grey. Windless and clear, and the mountains on the west horizon have a kind of glowing quality, probably because the cloud cover out that way is thinner or higher. It's a lovely sight.
After a short L n K, I was out the door and across the street. Walked a block or so as usual, and then started running as I came up beside the playground. The grey is a little bit bleah, but it's the kind of day, and maybe a kind unique to the prairie, that's calm and mild, a kind of eye-of-the-storm kind of calm.
I took the Centre Street bridge across the river and then down on the promenade. Quiet for such a beautiful morning, but busy enough. The first thirty minutes, as usual, were accompanied by the aches and stiffness that seem to have been accumulating for the last few years. By the time I reached Crowchild I was sufficiently loosened up and those aches were put away for the day.
I stayed on the south side of the river, running along below Spruce Cliff and along the tracks. There were no trains at all this morning. I wonder if that's because of it being a holiday weekend. But when I got to the first crossing, it struck me that I hadn't heard or seen any sign of a train. Usually, there are two or three while I'm out there.
By the time I got to Edworthy I was in head down and go mode. The first walk break after crossing the bridge and heading back toward downtown, I could feel a pull in the hip telling me that I'd been pushing it. I kept it up, too, up to the walk break just before reaching the foot bridge to Prince's Island, so that I can feel it not only in the hip and glutes, but all the way down the back of the legs.
The climb up The Path Under The Stairs was no power run. I was actually pretty slow by then, so more of a shuffle. At the top of the bluff I didn't push all that hard either, since by then there's less than a kilometre to go.
Nice run, finished by a good stretch. About time, too, I've been slacking too much.
Distance: 17.47 Time: 1:30:21
Average speed: 5:10 min/km. (11.64 kph)
Rest distance: .9579 km. Rest time: 10:00.
Total distance: 18.42 km. Total time: 1:40:21.
Shoes: New Balance 769.
Today's earworm: L n K plus something that completely escapes me now.
Weather: cloudy, 12C to start and finishing at 14C.
After a short L n K, I was out the door and across the street. Walked a block or so as usual, and then started running as I came up beside the playground. The grey is a little bit bleah, but it's the kind of day, and maybe a kind unique to the prairie, that's calm and mild, a kind of eye-of-the-storm kind of calm.
I took the Centre Street bridge across the river and then down on the promenade. Quiet for such a beautiful morning, but busy enough. The first thirty minutes, as usual, were accompanied by the aches and stiffness that seem to have been accumulating for the last few years. By the time I reached Crowchild I was sufficiently loosened up and those aches were put away for the day.
I stayed on the south side of the river, running along below Spruce Cliff and along the tracks. There were no trains at all this morning. I wonder if that's because of it being a holiday weekend. But when I got to the first crossing, it struck me that I hadn't heard or seen any sign of a train. Usually, there are two or three while I'm out there.
By the time I got to Edworthy I was in head down and go mode. The first walk break after crossing the bridge and heading back toward downtown, I could feel a pull in the hip telling me that I'd been pushing it. I kept it up, too, up to the walk break just before reaching the foot bridge to Prince's Island, so that I can feel it not only in the hip and glutes, but all the way down the back of the legs.
The climb up The Path Under The Stairs was no power run. I was actually pretty slow by then, so more of a shuffle. At the top of the bluff I didn't push all that hard either, since by then there's less than a kilometre to go.
Nice run, finished by a good stretch. About time, too, I've been slacking too much.
Distance: 17.47 Time: 1:30:21
Average speed: 5:10 min/km. (11.64 kph)
Rest distance: .9579 km. Rest time: 10:00.
Total distance: 18.42 km. Total time: 1:40:21.
Shoes: New Balance 769.
Today's earworm: L n K plus something that completely escapes me now.
Weather: cloudy, 12C to start and finishing at 14C.
Friday, May 15, 2009
Catch Up
Darn, talk about lax! I know I've been out running in the past week, but don't remember details.
But here are the stats, however unexciting they are....
For last Sunday:
Distance: 16.69 Time: 1:31:31
Average speed: 5:29 min/km. (10.94 kph)
Rest distance: .8064 km. Rest time: 10:00.
Total distance: 17.49 km. Total time: 1:41:31.
For last Tuesday:
Distance: 6.40 Time: 36:55
Average speed: 5:46 min/km (10.40 kph).
But here are the stats, however unexciting they are....
For last Sunday:
Distance: 16.69 Time: 1:31:31
Average speed: 5:29 min/km. (10.94 kph)
Rest distance: .8064 km. Rest time: 10:00.
Total distance: 17.49 km. Total time: 1:41:31.
For last Tuesday:
Distance: 6.40 Time: 36:55
Average speed: 5:46 min/km (10.40 kph).
Thursday, May 07, 2009
Back to the Schedule
I'm working from home today, and the plan is usually to get a noon hour run. Today I was tempted by other considerations L n K but in the end I was out on my route at noon sharp.
Some time during the morning, it had started to rain, and part of the morning it was more or less a downpour. By noon, it had backed off to a drizzle. I went for shorts and a long sleeve tee with my running vest. About ten minutes into the run I was wishing I had thought to grab my running gloves, too.
Because of the rain, it was a little splishy-splashy in places. Just before the C-Train bridge, I got a bit of a soaking courtesy of a passing car. Because the path is about three feet above the roadway, it was only my legs that got wet.
On the 14th Street bridge, it was a different story. The two foot high wall between the traffic and the pedestrian path ensures that if any water is splashed by passing traffic, the trajectory needed to clear the wall is approximately chest high by the time any water following it reaches any people walking across. The nice thing about the fabrics used for running close is that they don't hold the water, so it wasn't bad.
By the time I reached the helicopter pad, about three quarters of the way around the loop, my hands were finally warming up. There were more people out than I expected given the weather, though still it was pretty quiet out there.
I took the stairs fairly aggressively, and they didn't slow me down much. Perhaps the week off was the break I needed to be able to do that. At the top, I took to the street, since the trail at the top of the bluff was a little soggy.
Nice run, wet, cold... A good run.
Distance: 6.94 Time: 35:56
Average speed: 5:10 min/km (11.59 kph).
Shoes: New Balance 769.
Today's earworm: On An Evening In Roma, Dean Martin.
Weather: light rain and 4C.
Some time during the morning, it had started to rain, and part of the morning it was more or less a downpour. By noon, it had backed off to a drizzle. I went for shorts and a long sleeve tee with my running vest. About ten minutes into the run I was wishing I had thought to grab my running gloves, too.
Because of the rain, it was a little splishy-splashy in places. Just before the C-Train bridge, I got a bit of a soaking courtesy of a passing car. Because the path is about three feet above the roadway, it was only my legs that got wet.
On the 14th Street bridge, it was a different story. The two foot high wall between the traffic and the pedestrian path ensures that if any water is splashed by passing traffic, the trajectory needed to clear the wall is approximately chest high by the time any water following it reaches any people walking across. The nice thing about the fabrics used for running close is that they don't hold the water, so it wasn't bad.
By the time I reached the helicopter pad, about three quarters of the way around the loop, my hands were finally warming up. There were more people out than I expected given the weather, though still it was pretty quiet out there.
I took the stairs fairly aggressively, and they didn't slow me down much. Perhaps the week off was the break I needed to be able to do that. At the top, I took to the street, since the trail at the top of the bluff was a little soggy.
Nice run, wet, cold... A good run.
Distance: 6.94 Time: 35:56
Average speed: 5:10 min/km (11.59 kph).
Shoes: New Balance 769.
Today's earworm: On An Evening In Roma, Dean Martin.
Weather: light rain and 4C.
First Run After the Police Half
And here I am writing this two days after again. Sheesh.
I took over a week off from running after the half. No reason other than I was mostly lazy. Well, and I supposed there were a few days where the stiffness was present, so no runs during the week following. And no run on the following weekend either, since I was L n K out of town.
It wasn't a power run or anything like that either, just a chance to get out and shake some cobwebs off. It was a bit cool, a bit breezy, not wonderful weather, rather nice for running.
Distance: 6.67 Time: 36:26
Average speed: 5:27 min/km (10.981 kph).
Shoes: New Balance 769.
Today's earworm: The Man With a Green Thumb, Tommy Emmanuel.
Weather: No details.
I took over a week off from running after the half. No reason other than I was mostly lazy. Well, and I supposed there were a few days where the stiffness was present, so no runs during the week following. And no run on the following weekend either, since I was L n K out of town.
It wasn't a power run or anything like that either, just a chance to get out and shake some cobwebs off. It was a bit cool, a bit breezy, not wonderful weather, rather nice for running.
Distance: 6.67 Time: 36:26
Average speed: 5:27 min/km (10.981 kph).
Shoes: New Balance 769.
Today's earworm: The Man With a Green Thumb, Tommy Emmanuel.
Weather: No details.
Monday, April 27, 2009
Police Half-Marathon Official Result
My official time is 1:53:34, for a pace of 5:24.
I placed 609th out of a field of 1833.
84th out of 194 in my age division.
Very happy with that.
L n K
I placed 609th out of a field of 1833.
84th out of 194 in my age division.
Very happy with that.
L n K
Sunday, April 26, 2009
The 2009 Calgary Police Half-Marathon
Considering how I felt yesterday, this was a pretty good run. I woke up the day before feeling a little scratchy in the throat, and after meeting friend for breakfast, seemed to be flirting with stomach flu or something. Later in the day, and into the evening, I was better, and suggestions on the L n K of hot water with lemon helped lots too.
This morning, I felt much better. I got suited up, opting for an extra tee between the technical shirt and windbreaker. It was a relief to discover no wind or snow as had been promised in the forecast. It was a little brisk, but actually a beautiful morning.
I drove to Mount Royal College, parked and walked into the building. Given my penchant for usually being ridiculously early, there weren't too many around yet. Lots of police of course, and the technicians were setting up the mats at the starting line, where the sensors pick up the timing chips.
I ran into the WaveRunner and chatted briefly before hunting down the bathrooms. Then went outside to jog up and down the parking lot, stretch the calves and generally try and warm up. It was staying nice, so I decided to strip off the second tee.
Finally the crowd started to gather in the starting chute. I had no idea where to be, so opted for somewhere in the middle. A noisy, chatty crowd drowned out the PA system, but I could make out the last few seconds of a countdown. At zero, there was a great whooping, and then we stood around for a few minutes, while the crowd in front filed out of the chute. It was about three minutes before I finally stepped across the starting mats.
After that, not much to tell. A long run down 50th, then over toward the water treatment plant. That was the first narrowing of the trail. Crossing the dam seemed especially narrow. It was a little wider for a ways, until crossing Glenmore, then in the forest behind Rockyview Hospital it was narrow again.
Coming out beside the hospital, I had some momentary disorientation, not recognizing the construction. I thought for a moment it was all the new stuff that had been built at the entrance to Heritage Park, but that was at least a kilometre and a half ahead of us. This was all new building on to the hospital.
The run through Eagle Ridge was quiet, although a couple of kids had carboard signs and an old stereo going in one driveway. Then the new entrance to Heritage Park, and we were on the trail along the reservoir again. Lots of people cheering here.
We went straight on to 90th Avenue, then right. I had never notice that 90th is a long, long slowly climbing hill. Someone cheering on the sidelines said we were about to reach a nice flat stretch, and I kept waiting to get to it.
At South Glenmore Park we turned in and through the parking lot, and straight through the adjacent playground. The path goes directly through and at each side is one of those narrow jogs in the chain link fence that you have to zigzag through. I think it's to keep cyclists from shortcutting through there, but we ended up almost stopping at both, having to walk through single file.
And then the flat part. All along the south side of the reservoir. It's a long stretch, but didn't seem to take long at all. In no time we were at the long hill that descends down to Weaselhead Flats. There's a little twisting and turning and a lot of the path is sheltered. I was expecting some icy patches, but there was only one bad spot, attended to by a couple of EMS personnel.
Around the last corner and onto the flat part of the Flats, we were surrounded by pussy willow. I began to notice the odd hat or glove on the path, having been lost by a runner up ahead.
The next challenge is the long hill that climbs up from the Flats. Before that a narrow run across the bridge crossing the Elbow river. I hit the hill with lots of energy. I was surprised at how easily I was climbing. I had lots of leg, and didn't slow down much at all. At the top, another crowd cheering, plus the Police Pipe and Drum band performing.
A quick zip through another parking lot, and onto 66th Avenue, and what seemed like the longest stretch of the whole run. It was only about a kilometre and a half, but it seemed to take forever. Finally turned the corner toward Glenmore Trail again, a short buzz through another neighbourhood.
It was after I crossed Glenmore again, the I was pretty sure I wasn't going to beat my PR. Still, I wanted the best finish I could make, so it was head down and push hard. The rest of the race was a blur.
I crossed the finish line only three minutes off my PR, accepted my medal and a bottle of water, and proceeded to have a tremendous coughing fit, probably from breathing in that good old dry prairie air.
I had a great run. Achy and sore, and stiffening quickly, I found the post run snacks and called it a day.
Distance: 20.13 Time: 1:44:15
Average speed: 5:10 min/km. (11.64 kph)
Rest distance: 1.36 km. Rest time: 11:00.
Total distance: 21.49 km. Total time: 1:55:15.
Shoes: New Balance 769.
Today's earworm: It was L n K all the way.
Weather: mostly cloudy, -2C to start and finishing at 1C.
Hard run, and a good run, but no PR out of this one.
This morning, I felt much better. I got suited up, opting for an extra tee between the technical shirt and windbreaker. It was a relief to discover no wind or snow as had been promised in the forecast. It was a little brisk, but actually a beautiful morning.
I drove to Mount Royal College, parked and walked into the building. Given my penchant for usually being ridiculously early, there weren't too many around yet. Lots of police of course, and the technicians were setting up the mats at the starting line, where the sensors pick up the timing chips.
I ran into the WaveRunner and chatted briefly before hunting down the bathrooms. Then went outside to jog up and down the parking lot, stretch the calves and generally try and warm up. It was staying nice, so I decided to strip off the second tee.
Finally the crowd started to gather in the starting chute. I had no idea where to be, so opted for somewhere in the middle. A noisy, chatty crowd drowned out the PA system, but I could make out the last few seconds of a countdown. At zero, there was a great whooping, and then we stood around for a few minutes, while the crowd in front filed out of the chute. It was about three minutes before I finally stepped across the starting mats.
After that, not much to tell. A long run down 50th, then over toward the water treatment plant. That was the first narrowing of the trail. Crossing the dam seemed especially narrow. It was a little wider for a ways, until crossing Glenmore, then in the forest behind Rockyview Hospital it was narrow again.
Coming out beside the hospital, I had some momentary disorientation, not recognizing the construction. I thought for a moment it was all the new stuff that had been built at the entrance to Heritage Park, but that was at least a kilometre and a half ahead of us. This was all new building on to the hospital.
The run through Eagle Ridge was quiet, although a couple of kids had carboard signs and an old stereo going in one driveway. Then the new entrance to Heritage Park, and we were on the trail along the reservoir again. Lots of people cheering here.
We went straight on to 90th Avenue, then right. I had never notice that 90th is a long, long slowly climbing hill. Someone cheering on the sidelines said we were about to reach a nice flat stretch, and I kept waiting to get to it.
At South Glenmore Park we turned in and through the parking lot, and straight through the adjacent playground. The path goes directly through and at each side is one of those narrow jogs in the chain link fence that you have to zigzag through. I think it's to keep cyclists from shortcutting through there, but we ended up almost stopping at both, having to walk through single file.
And then the flat part. All along the south side of the reservoir. It's a long stretch, but didn't seem to take long at all. In no time we were at the long hill that descends down to Weaselhead Flats. There's a little twisting and turning and a lot of the path is sheltered. I was expecting some icy patches, but there was only one bad spot, attended to by a couple of EMS personnel.
Around the last corner and onto the flat part of the Flats, we were surrounded by pussy willow. I began to notice the odd hat or glove on the path, having been lost by a runner up ahead.
The next challenge is the long hill that climbs up from the Flats. Before that a narrow run across the bridge crossing the Elbow river. I hit the hill with lots of energy. I was surprised at how easily I was climbing. I had lots of leg, and didn't slow down much at all. At the top, another crowd cheering, plus the Police Pipe and Drum band performing.
A quick zip through another parking lot, and onto 66th Avenue, and what seemed like the longest stretch of the whole run. It was only about a kilometre and a half, but it seemed to take forever. Finally turned the corner toward Glenmore Trail again, a short buzz through another neighbourhood.
It was after I crossed Glenmore again, the I was pretty sure I wasn't going to beat my PR. Still, I wanted the best finish I could make, so it was head down and push hard. The rest of the race was a blur.
I crossed the finish line only three minutes off my PR, accepted my medal and a bottle of water, and proceeded to have a tremendous coughing fit, probably from breathing in that good old dry prairie air.
I had a great run. Achy and sore, and stiffening quickly, I found the post run snacks and called it a day.
Distance: 20.13 Time: 1:44:15
Average speed: 5:10 min/km. (11.64 kph)
Rest distance: 1.36 km. Rest time: 11:00.
Total distance: 21.49 km. Total time: 1:55:15.
Shoes: New Balance 769.
Today's earworm: It was L n K all the way.
Weather: mostly cloudy, -2C to start and finishing at 1C.
Hard run, and a good run, but no PR out of this one.
Tuesday, April 21, 2009
A Very Spring-Like Spring Day
The promise was of sun and warmth. No sun, but we did get the warmth. It's a lovely day out. The chinook arch is standing off a little to the west of the city, and then a clear band of blue sits just out of reach. On the far side, cloud hangs over the mountains, so that everything visible is in shadow.
Down the bluff as usual and across the rive to the promenade. There is hardly any evidence left of winter, just the odd block of ice in the shade of the cottonwood stands. And for some of those, the beavers have already been munching. I didn't see any evidence today, but last Sunday there was quite a bit down by Sein Lok Park. I'd forgotten.
With great weather comes great crowds, and it was busy. No real traffic jams, though I did have to slow in a couple of places to wait for oncoming traffic before passing the odd group.
The Stairs were busy, too, but I didn't have to slow to a walk on any of it; people were reasonably spaced out on them.
A very nice, warm but grey run.
Distance: 6.70 Time: 37:16
Average speed: 5:33 min/km (10.21 kph).
Shoes: New Balance 769.
Today's earworm: L n K (a favourite!).
Weather: Cloudy and 14C.
Down the bluff as usual and across the rive to the promenade. There is hardly any evidence left of winter, just the odd block of ice in the shade of the cottonwood stands. And for some of those, the beavers have already been munching. I didn't see any evidence today, but last Sunday there was quite a bit down by Sein Lok Park. I'd forgotten.
With great weather comes great crowds, and it was busy. No real traffic jams, though I did have to slow in a couple of places to wait for oncoming traffic before passing the odd group.
The Stairs were busy, too, but I didn't have to slow to a walk on any of it; people were reasonably spaced out on them.
A very nice, warm but grey run.
Distance: 6.70 Time: 37:16
Average speed: 5:33 min/km (10.21 kph).
Shoes: New Balance 769.
Today's earworm: L n K (a favourite!).
Weather: Cloudy and 14C.
Sunday, April 19, 2009
One Week to the Police Half
For some reason, I was thinking last night that it was time to back off on training, cuz I have a race next weekend. Thinking I just need to do a 10K in the morning. But really, a half marathon isn't much more than what I usually do on a Sunday morning L n K, so what would slacking really do? Feeling sheepishly lazy, I decided to continue with my usual run to Edworthy and back.
I wore just shorts and a tee, and it did feel a little crisp. Not uncomfortably so, and by 15 minutes I didn't notice. In fact the temperature was pretty much perfect for running.
I knew it was going to be another fast run, since the first interval was already fast. I suppose running the down-slope of Nony's Awful Little Hill and the Centre Street bridge helped with that.
Already on the promenade there were a lot of people out. Runners and walkers, and near Chinatown, tai chi and different kinds of meditative activities.
Not too much happened on this run. No races to get in the middle of or anything like that. Mostly just hunkered down and ran. I had a fast start and a fast time, rounding Angel's just before 50 minutes, at least five minutes faster than average.
On the way back, again nothing much other than pushing hard. Near the soccer field at 19th Street and Memorial, I spent a walk break trying to release a little tightness in the hip, but while running it never bothered me at all. It may have been one of those transient aches that seem to get worked out as I continue running.
At The Stairs, I took The Path and pushed hard all the way up. That felt really good, and actually I had a good fast run up the last half of the hill. The really steep part in the bottom half slows me down no matter what, even walking.
Just at the top of The Path Under The Stairs, was my last walk break. Nice to walk along the top of the bluff and take in the view. That left about 600m to the end of the run, and I took it a little slower.
Distance: 16.53 Time: 1:24:23
Average speed: 5:06 min/km. (11.64 kph)
Rest distance: .904 km. Rest time: 9:00.
Total distance: 17.43 km. Total time: 1:33:23.
Shoes: New Balance 769.
Today's earworm: Blue Moon by Tommy Emmanuel.
Weather: mostly cloudy, 4C to start and finishing at 9C.
I wore just shorts and a tee, and it did feel a little crisp. Not uncomfortably so, and by 15 minutes I didn't notice. In fact the temperature was pretty much perfect for running.
I knew it was going to be another fast run, since the first interval was already fast. I suppose running the down-slope of Nony's Awful Little Hill and the Centre Street bridge helped with that.
Already on the promenade there were a lot of people out. Runners and walkers, and near Chinatown, tai chi and different kinds of meditative activities.
Not too much happened on this run. No races to get in the middle of or anything like that. Mostly just hunkered down and ran. I had a fast start and a fast time, rounding Angel's just before 50 minutes, at least five minutes faster than average.
On the way back, again nothing much other than pushing hard. Near the soccer field at 19th Street and Memorial, I spent a walk break trying to release a little tightness in the hip, but while running it never bothered me at all. It may have been one of those transient aches that seem to get worked out as I continue running.
At The Stairs, I took The Path and pushed hard all the way up. That felt really good, and actually I had a good fast run up the last half of the hill. The really steep part in the bottom half slows me down no matter what, even walking.
Just at the top of The Path Under The Stairs, was my last walk break. Nice to walk along the top of the bluff and take in the view. That left about 600m to the end of the run, and I took it a little slower.
Distance: 16.53 Time: 1:24:23
Average speed: 5:06 min/km. (11.64 kph)
Rest distance: .904 km. Rest time: 9:00.
Total distance: 17.43 km. Total time: 1:33:23.
Shoes: New Balance 769.
Today's earworm: Blue Moon by Tommy Emmanuel.
Weather: mostly cloudy, 4C to start and finishing at 9C.
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