Not really loud, but it's definitely a typical March day, all wind and cloud with the occasional bit of sun. The wind still carries a winter chill, too.
I resisted the urge to over dress again, and as usual started out getting good and chilled. People running The Stairs were bundled up as were many walkers. It's not all that cold, but the wind was nasty.
A couple of years ago, when I ran down The Path Under The Stairs, I could take quick short steps and make some pretty good speed. It seems that since my last marathon, I've stiffened up, and I just don't have the flexibility for that anymore. Except tonight, I felt like I was getting close to that again.
I still feel it. My speed is way up, and I'm paying for it in the hips. I'm stretching a bit more in my stride and working things a bit harder. Knees complain sometimes, but those pangs are still transient, popping up in the middle of a run to last for a few paces before subsiding again.
I also believe that getting back to regular 10 km runs during the week is helping a lot too. That extra distance helps. I crossed the river at Crowchild and I consider the south end of that bridge to be the halfway point. So if I get there in 28 minutes or so, I'm doing good. Tonight I was two minutes ahead of that.
I counted steps a couple of times tonight. 180 steps a minute is supposed to be optimum, and both times I checked I was 174, so within range. But it's not the pace so much that's making me fast, it's how I'm stretching a little more than usual with each step. My hips are telling me so.
Coming off the promenade and over Prince's Island was when I slowed a little. I think. On the foot bridge I pushed pretty hard. I still felt strong toward the end, and my breathing was still steady. I'm amazed at that. Usually I'm puffing pretty hard when I push, but lately breathing has been steady even when I'm pushing it.
I bounded up the bottom two flights of The Stairs, sort of. Not much traffic today; I think that cold wind kept most of the booty campers indoors. On The Path, I decided to push hard all the way up, and for the last 50 yards I tried to run it like I would a level stretch.
Breathing was hard, but didn't fail me. I still had reserves. At the top, running along the edge of the bluff, I slowed for a minute or so, but my recovery to steady breathing was quick. So for the last 700 m or so, I stretched with each step, all the way home.
Forgot to write up Tuesday's run so here's the stats:
Distance: 10.97 Time: 56:39
Average speed: 5:09 min/km. (11.62 kph)
Today's run:
Distance: 10.09 Time: 54:41
Average speed: 5:25 min/km. (11.07 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Lili Marleen, of all things, and L n K.
Weather: Mostly cloudy and 1C, and darn windy, from the north at 40 kph, gusting to 50-ish.
Thursday, March 18, 2010
Sunday, March 14, 2010
Wow, Good Run!
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.
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.
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.
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