It's been hard to get my backside out there and running this past week. The weather has been pretty ugly, but I've run in worse weather. I think I used that as an excuse to dodge doing the real work of getting out there and running.
Today was quite nice, just a little bit cool, perfect to run in. I got a bit of an early start too, early enough to get just ahead of all the running groups starting out from Eau Claire. Aside from those crowds, there were lots out taking advantage of the weather.
Running through the Lawrey Gardens was pretty quiet. There were a few people but not like the other side of the river. The gates are still across the path beside the Douglas fir forest, and the little trails around the ends are getting pretty well pounded down.
The ice has been removed at the natural springs, so it's all bare wet pavement. It's still pretty thick on the side, so it's a bit like running down a shallow trench. Even so, things are greening up nicely along the river bank.
I feel the tightness in the hips. It wasn't too bad on the outbound part of the run. After crossing the river at Edworthy, as usual I picked up the pace a little, and then I started to feel it. It didn't seem to slow me down much, or mess up my pace, but there was a definite ache, which lingers as I write this.
There's lots of construction now. There's the Peace Bridge, which has all the redirection in place and a temporary path that runs right against the curb of Memorial Drive. Before that is all the construction at the old Parks office, and even further west, probably about where 12th Street would be, if it was allowed to join Memorial. No indication as to what they are doing there, just lots of temporary fencing around much manly digging and dirt moving.
I got to the bottom of The Stairs and considered changing the routine. Instead of pushing up The Path Under The Stairs, I decided to forge west on the path that circles around Sunnyside along the bottom of the bluff.
They built some nice paths that slash across the face of the bluff, so I took the first one that climbs diagonally toward the top of the bluff between 4th and 5th Streets. And where it joins another path that slashes the other way to meet the end of 4th Street, I followed it downward again. Near the bottom another path slashed upward again to meet the top near 7A Street.
Then I followed the top of the bluff back to 4th Street where I usually head northward and homeward. These trails are for the most part not as steep as The Path, but it added at least a kilometre to my run. A kinder, gentler bit of hill work to finish off.
(L n K)
Today's run:
Distance: 17.39 Time: 1:38:29
Average speed: 5:39 min/km. (10.59 kph)
Rest distance: 1.00 km. Rest time: 10:00.
Total distance: 18.39 km. Total time: 1:48:29.
Shoes: New Balance 769 (Blue).
Weather: Partly cloudy and 5C, rising to 9C.
Sunday, May 02, 2010
Monday, April 26, 2010
The 2010 Police Half Marathon Official Results
My official time is 1:53:59, for a pace of 5:25.
I placed 600th out of a field of 1829.
86th out of 193 in my age division.
Compare it with last year:
Official time was 1:53:34, for a pace of 5:24.
Placed 609th out of a field of 1833.
84th out of 194 in my age division.
Am I consistent or what???
(L n K )
I placed 600th out of a field of 1829.
86th out of 193 in my age division.
Compare it with last year:
Official time was 1:53:34, for a pace of 5:24.
Placed 609th out of a field of 1833.
84th out of 194 in my age division.
Am I consistent or what???
(L n K )
Sunday, April 25, 2010
The 2010 Police Half Marathon
Okay, this wasn't looking too great last night, when snow was coming down in great, fat, wet blobs, so thick at times I couldn't see more than a block. When I got up this morning, the snow had stopped, but it was pretty white on lawns and stuff. The street looked wet, and I hoped it wasn't icy.
I was up early, had a good breakfast, and took my time getting dressed. Definitely a day for the thermal tights. I resisted the urge to put on an extra tee, but brought one just in case. I headed out, first to Starbucks, then to Mount Royal University campus. I was early enough that I got a parking spot quite close to the starting line.
I wandered a bit, ran around the parking lot lightly, warming up. Then I went inside and walked into the big room where everything was being set up. It's a broad space, with a running track around a huge pit. Bleachers on one side with spaces between allows you to walk down into it, where volunteers were picking up safety vests and instructions. There was a stage in the middle, and people were already lounging in the seats.
I stretched a little, suddenly feeling some tightness in my hip, and at that moment realized I had forgot my Garmin. I stood for a moment, considering what to do. For a 10K, I wouldn't have bothered, just go run, but for longer distances I rely on it to time my run walks and keep me on pace. Yeah, I know, it's a great big crutch.
It was still over an hour until start time, so I ran to the car, then drove home to get the darn thing. I was back within half an hour, but by then the people were pouring onto the campus, so instead of drifting along with a line up searching for parking, I just pulled into an overflow lot across the street on the old army base.
I got the bib pinned to my windbreaker, and threaded the strip of plastic with the timing chip through my shoe lace. Then joined the crowd crossing the street heading to the race start. One visit to the bathroom, and it was fifteen minutes to go. One more visit and by the time I got out the door and into a spot in the starting crowd, it began to surge forward.
There's always a bit of adrenalin in waiting for the start, and then when we start moving forward, we aren't quite sure it's started, but the people in front of us start running, though sometimes it's more like running in place. And then as people spread out and can take bigger steps, there's the sound at the starting mats. When a chip crosses a sensor, there's a beep, but at the start, it's a million beeps all run together making one long continuous beee-e-e-e-e-e-eep.
The run was pretty nicely paced for the first ten minutes. With width of the lane and the number of people, it kind of throttles you back a little. It's kind of nice since you don't have to worry about keeping a lid on the adrenalin and over doing it at the start, cuz it's too crowded to go fast.
I made some headway along 50th Avenue, and down 19th Street. At the tennis place, we turned onto a narrower road to the water treatment plant. Then onto the narrow path, well, narrow for a few hundred runners, down to the dam holding back the Glenmore Reservoir. On the other side, it stayed narrow, all around behind the Rockyview Hospital.
Just past the hospital we wound through the small neighbourhood of Eagle Ridge. And then onto a narrow path again to the Heritage Park parking area. The trail crosses several driveways in and out of the parking lot, and at every one, on either side of the roadway, there was a post in the middle of the path, to keep cars from trying to drive down the walking paths. I managed to stay aware of most, but one almost caught me, and I managed to sidestep it just in time. I wonder how many people run into those things.
Along the rest of the path to 90th Avenue, lots of people were hooting and rattling cowbells and other noise makers. That part went by fast. On 90th, I immediately faced a long gentle hill. Last year it seemed to go forever, but today I was over it quick and down the other side, to the entrance to the marina.
Last year they routed us through a playground which had a weird zigzag entrance on each side, impossible to run through, and only wide enough for one person at a time. This year we stayed well away from that weirdness, and were on the main path on the south side of the reservoir.
I knew that long descent was coming, steep and winding into the Weaselhead Flats area, where the Elbow River comes into the reservoir. It seems to take forever to get to it, and once there it was long and winding and steep. At the bottom, it's a straight flat stretch to a foot bridge over the river, and then a long climb up the hill again on the north side.
Where the energy came from, I don't know. I powered up that long hill, barely slowing down from my usual running pace, which of course was not the pace I was running today. Maybe it was adrenalin or something, but I was pushing pretty hard out there. The couple of times I checked my pace it was around 5 min/km, and while I couldn't maintain that on this hill, I probably managed to keep it under 6 min/km.
At the top, I took a walk break, then it was the long stretch, running along 66th Avenue. I had no idea how far I had come. On the other side, before windy hill down I saw a marker for 13 km. Near the end of 66th, I spotted one for 16 km.
I was starting to feel it. My pace was becoming challenging to keep up to, but I found that any grade I was on didn't seem to affect it much. I powered up the walkway over Glenmore Trail, and down into the neighbourhood on the other side.
We zigzagged back onto 19th Street, and about the tennis place, I took my last walk break. I didn't notice the place there at all, just houses on the left, park on the right.
That last bit of rest helped and I felt good as I turned onto 50th Avenue. I didn't see any more markers, so had no idea how much farther I had to go, but I just put my head down and ran. I pushed hard, hoping I could keep it up, and I passed a lot of people on that last kilometre or so.
Coming up to the last curve, the crowd was loud; that was kinda nice. About 150 metres from the finish line, I stretched, lots, and did a full sprint. I passed one girl, who was pushing pretty hard, but she really kicked it down after I passed her, and she passed me. She never got more than a couple of metres ahead of me, but we crossed the line flat out.
After that I got my medal, and was trying to stop vibrating, chugging water and gasping through a coughing fit. After a few minutes, I went inside to scarf down a couple of bananas and cookies, and call it a day.
Today's run:
Distance: 20.07 Time: 1:43:45
Average speed: 5:10 min/km. (11.61 kph)
Rest distance: 1.32 km. Rest time: 11:00.
Total distance: 21.39 km. Total time: 1:54:45.
Shoes: New Balance 769 (Blue).
Today's earworm: Pure L n K
Weather: Cloudy and 2C, and a little breezy.
I was up early, had a good breakfast, and took my time getting dressed. Definitely a day for the thermal tights. I resisted the urge to put on an extra tee, but brought one just in case. I headed out, first to Starbucks, then to Mount Royal University campus. I was early enough that I got a parking spot quite close to the starting line.
I wandered a bit, ran around the parking lot lightly, warming up. Then I went inside and walked into the big room where everything was being set up. It's a broad space, with a running track around a huge pit. Bleachers on one side with spaces between allows you to walk down into it, where volunteers were picking up safety vests and instructions. There was a stage in the middle, and people were already lounging in the seats.
I stretched a little, suddenly feeling some tightness in my hip, and at that moment realized I had forgot my Garmin. I stood for a moment, considering what to do. For a 10K, I wouldn't have bothered, just go run, but for longer distances I rely on it to time my run walks and keep me on pace. Yeah, I know, it's a great big crutch.
It was still over an hour until start time, so I ran to the car, then drove home to get the darn thing. I was back within half an hour, but by then the people were pouring onto the campus, so instead of drifting along with a line up searching for parking, I just pulled into an overflow lot across the street on the old army base.
I got the bib pinned to my windbreaker, and threaded the strip of plastic with the timing chip through my shoe lace. Then joined the crowd crossing the street heading to the race start. One visit to the bathroom, and it was fifteen minutes to go. One more visit and by the time I got out the door and into a spot in the starting crowd, it began to surge forward.
There's always a bit of adrenalin in waiting for the start, and then when we start moving forward, we aren't quite sure it's started, but the people in front of us start running, though sometimes it's more like running in place. And then as people spread out and can take bigger steps, there's the sound at the starting mats. When a chip crosses a sensor, there's a beep, but at the start, it's a million beeps all run together making one long continuous beee-e-e-e-e-e-eep.
The run was pretty nicely paced for the first ten minutes. With width of the lane and the number of people, it kind of throttles you back a little. It's kind of nice since you don't have to worry about keeping a lid on the adrenalin and over doing it at the start, cuz it's too crowded to go fast.
I made some headway along 50th Avenue, and down 19th Street. At the tennis place, we turned onto a narrower road to the water treatment plant. Then onto the narrow path, well, narrow for a few hundred runners, down to the dam holding back the Glenmore Reservoir. On the other side, it stayed narrow, all around behind the Rockyview Hospital.
Just past the hospital we wound through the small neighbourhood of Eagle Ridge. And then onto a narrow path again to the Heritage Park parking area. The trail crosses several driveways in and out of the parking lot, and at every one, on either side of the roadway, there was a post in the middle of the path, to keep cars from trying to drive down the walking paths. I managed to stay aware of most, but one almost caught me, and I managed to sidestep it just in time. I wonder how many people run into those things.
Along the rest of the path to 90th Avenue, lots of people were hooting and rattling cowbells and other noise makers. That part went by fast. On 90th, I immediately faced a long gentle hill. Last year it seemed to go forever, but today I was over it quick and down the other side, to the entrance to the marina.
Last year they routed us through a playground which had a weird zigzag entrance on each side, impossible to run through, and only wide enough for one person at a time. This year we stayed well away from that weirdness, and were on the main path on the south side of the reservoir.
I knew that long descent was coming, steep and winding into the Weaselhead Flats area, where the Elbow River comes into the reservoir. It seems to take forever to get to it, and once there it was long and winding and steep. At the bottom, it's a straight flat stretch to a foot bridge over the river, and then a long climb up the hill again on the north side.
Where the energy came from, I don't know. I powered up that long hill, barely slowing down from my usual running pace, which of course was not the pace I was running today. Maybe it was adrenalin or something, but I was pushing pretty hard out there. The couple of times I checked my pace it was around 5 min/km, and while I couldn't maintain that on this hill, I probably managed to keep it under 6 min/km.
At the top, I took a walk break, then it was the long stretch, running along 66th Avenue. I had no idea how far I had come. On the other side, before windy hill down I saw a marker for 13 km. Near the end of 66th, I spotted one for 16 km.
I was starting to feel it. My pace was becoming challenging to keep up to, but I found that any grade I was on didn't seem to affect it much. I powered up the walkway over Glenmore Trail, and down into the neighbourhood on the other side.
We zigzagged back onto 19th Street, and about the tennis place, I took my last walk break. I didn't notice the place there at all, just houses on the left, park on the right.
That last bit of rest helped and I felt good as I turned onto 50th Avenue. I didn't see any more markers, so had no idea how much farther I had to go, but I just put my head down and ran. I pushed hard, hoping I could keep it up, and I passed a lot of people on that last kilometre or so.
Coming up to the last curve, the crowd was loud; that was kinda nice. About 150 metres from the finish line, I stretched, lots, and did a full sprint. I passed one girl, who was pushing pretty hard, but she really kicked it down after I passed her, and she passed me. She never got more than a couple of metres ahead of me, but we crossed the line flat out.
After that I got my medal, and was trying to stop vibrating, chugging water and gasping through a coughing fit. After a few minutes, I went inside to scarf down a couple of bananas and cookies, and call it a day.
Today's run:
Distance: 20.07 Time: 1:43:45
Average speed: 5:10 min/km. (11.61 kph)
Rest distance: 1.32 km. Rest time: 11:00.
Total distance: 21.39 km. Total time: 1:54:45.
Shoes: New Balance 769 (Blue).
Today's earworm: Pure L n K
Weather: Cloudy and 2C, and a little breezy.
Thursday, April 22, 2010
Fast Turn
In the weather, that is. It wasn't quite as nasty as a week ago, but it still got cold and windy. Again I started with shorts and a tee, but this time it was about right.
Funny how the path gets so much quieter when the weather turns. Even the cyclists had thinned out.
And I seem to be preoccupied with weather when I write here; what's up with that?
Anyway, the rain didn't start until near the end when I was running the top of the bluff. And it didn't really start to come down with any conviction until I was doing my post-run stretching in the shelter of my front step.
Today's run:
Distance: 10.05 Time: 57:21
Average speed: 5:42 min/km. (10.51 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Endless Longing.
Weather: Cloudy and 13C.
Funny how the path gets so much quieter when the weather turns. Even the cyclists had thinned out.
And I seem to be preoccupied with weather when I write here; what's up with that?
Anyway, the rain didn't start until near the end when I was running the top of the bluff. And it didn't really start to come down with any conviction until I was doing my post-run stretching in the shelter of my front step.
Today's run:
Distance: 10.05 Time: 57:21
Average speed: 5:42 min/km. (10.51 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Endless Longing.
Weather: Cloudy and 13C.
Tuesday, April 20, 2010
Deceptive One
I felt totally slow out there, dragging and heavy. Dunno what goes on; maybe I should have had a lighter lunch. But my stats are pretty good.
Boy, is it busy out! There were dozens of runners and walkers tonight. It's so nice so I imagine everyone is getting out and enjoying the fabulous weather. It messes up the cyclists though. They actually have to slow down once in awhile. Only a matter of time before they hit someone.
The Stairs were jammed when I went by. I don't imagine anyone is running them for all the people on them, except for the rude ones who push their way through. Several places were jammed with people: the north end of the C-Train bridge, a crowd at the south end of the Crowchild bridge, just before going under the Metawa Bridge and in the big space at Eau Claire at the Jaipur Bridge to Prince's Island.
The Stairs were still jammed on the return trip, but I had The Path almost all to myself. At the top I was right back in the crowds along the edge of the bluff.
Today's run:
Distance: 10.17 Time: 57:36
Average speed: 5:39 min/km. (10.59 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Missing You.
Weather: Sunny and 20C.
Boy, is it busy out! There were dozens of runners and walkers tonight. It's so nice so I imagine everyone is getting out and enjoying the fabulous weather. It messes up the cyclists though. They actually have to slow down once in awhile. Only a matter of time before they hit someone.
The Stairs were jammed when I went by. I don't imagine anyone is running them for all the people on them, except for the rude ones who push their way through. Several places were jammed with people: the north end of the C-Train bridge, a crowd at the south end of the Crowchild bridge, just before going under the Metawa Bridge and in the big space at Eau Claire at the Jaipur Bridge to Prince's Island.
The Stairs were still jammed on the return trip, but I had The Path almost all to myself. At the top I was right back in the crowds along the edge of the bluff.
Today's run:
Distance: 10.17 Time: 57:36
Average speed: 5:39 min/km. (10.59 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Missing You.
Weather: Sunny and 20C.
Monday, April 19, 2010
Getting Better
That's what it feels like at least. That I'm running better and faster and smoother. It's spring and it's beautiful out, much too nice for indoor anything. Early Sunday mornings when it's sunny and clear are wonderful running times.
Except it wasn't all that clear. It was just slightly cool, bright and sunny. Still, it took me awhile to get moving. There was a slight breeze that had me thinking briefly of wearing the vest, but naah.
Foot traffic along the bluff was already busy, and the boot campers were tearing up and down The Stairs or running up The Path or laying on mats on the grass down below, crunching and planking and stuff. I ambled past all of that to the top of The Path and kept going down to the Centre Street bridge.
The Bow dominates the east end of downtown now, and it's only three quarters of the way up. There are no walls yet in the lower floors so you can see daylight through the glass. It's just massive.
At the bottome of the bridge, I took the pedestrian ramp down to the promenade and made off toward Eau Claire. Orange cones on the pavement again, so what could be happening today? I must have missed the start by a good twenty minutes or so. The first of a very few runners came toward me once I got past the Peace Bridge construction. And once past the Metawa Bridge there was the occasional kilometer marker.
At Crowchild I kept going toward the Lawrey Gardens. Quite busy down there, though not exactly a steady stream of people. I think people are glad to be able to walk that side of the river now, even if there is still a bit of an ice cap just past the avalanche warning signs.
The ice still covers the path for a good hundred metres or so. But there is a trail of sand making a path along the high side, and with the melting the old sand underneath is coming out so it's pretty easy to walk along. The gate at the far end is locked again, though I don't know why they would bother. It's probably been open for most of the winter. But I like that to get around it, I can dodge into the trees and take the short path that winds through there and around the gate.
Picnickers were setting up in Edworthy Park near where I approached the bridge. It was that kind of day. The parking lot on that side was looking to be filling up, and the north side was busy too. And just past Angel's Cafe, more orange cones and a few runners with racing bibs. I asked someone who said it was the Spring Trio run.
The public washroom is a welcome stop most times that I run this loop. It seems like once I stop there, I get a substantial second wind. As much as I describe the things I go by, I think I kind of zoned out for most of this run, just kind of set the autopilot and went inside of myself. From the washroom to well past the Louise bridge, I occasionally woke up to the fact that I was travelling.
I had a driven quick pace and I was stretching a little. When I came out of my reverie at times, I seemed to be flying. But I felt not there for some of it. Head gone off on some daydream or reverie.
By the time I got near the ramp up to the foot bridge at the curling club, I had to wake up. I was feeling the exertion by then. I consciously backed off a little. I got to The Stairs, didn't exactly bound up them, but I didn't slow too much.
On The Path, I knew I had had a good run because I pretty much had nothing left. Near the top I did push a little to finish it off, but I was breathing awfully heavy.
I ran through almost crowds of people along the top of the bluff, and it struck me again that I was still in the sunshine. At the beginning the western sky had been dark, and the middle part of the run it was mostly overcast. Now the sun was back, the west was clear. A beautiful finish, but I was definitely done.
Sunday's run:
Distance: 17.03 Time: 1:32:32
Average speed: 5:25 min/km. (11.04 kph)
Rest distance: .87 km. Rest time: 10:00.
Total distance: 17.91 km. Total time: 1:42:32.
Shoes: New Balance 769 (Blue).
Today's earworm: Yes Ma'am! I'm On It!
Weather: Partly cloudy, 11C at the start, 14C at the finish.
Except it wasn't all that clear. It was just slightly cool, bright and sunny. Still, it took me awhile to get moving. There was a slight breeze that had me thinking briefly of wearing the vest, but naah.
Foot traffic along the bluff was already busy, and the boot campers were tearing up and down The Stairs or running up The Path or laying on mats on the grass down below, crunching and planking and stuff. I ambled past all of that to the top of The Path and kept going down to the Centre Street bridge.
The Bow dominates the east end of downtown now, and it's only three quarters of the way up. There are no walls yet in the lower floors so you can see daylight through the glass. It's just massive.
At the bottome of the bridge, I took the pedestrian ramp down to the promenade and made off toward Eau Claire. Orange cones on the pavement again, so what could be happening today? I must have missed the start by a good twenty minutes or so. The first of a very few runners came toward me once I got past the Peace Bridge construction. And once past the Metawa Bridge there was the occasional kilometer marker.
At Crowchild I kept going toward the Lawrey Gardens. Quite busy down there, though not exactly a steady stream of people. I think people are glad to be able to walk that side of the river now, even if there is still a bit of an ice cap just past the avalanche warning signs.
The ice still covers the path for a good hundred metres or so. But there is a trail of sand making a path along the high side, and with the melting the old sand underneath is coming out so it's pretty easy to walk along. The gate at the far end is locked again, though I don't know why they would bother. It's probably been open for most of the winter. But I like that to get around it, I can dodge into the trees and take the short path that winds through there and around the gate.
Picnickers were setting up in Edworthy Park near where I approached the bridge. It was that kind of day. The parking lot on that side was looking to be filling up, and the north side was busy too. And just past Angel's Cafe, more orange cones and a few runners with racing bibs. I asked someone who said it was the Spring Trio run.
The public washroom is a welcome stop most times that I run this loop. It seems like once I stop there, I get a substantial second wind. As much as I describe the things I go by, I think I kind of zoned out for most of this run, just kind of set the autopilot and went inside of myself. From the washroom to well past the Louise bridge, I occasionally woke up to the fact that I was travelling.
I had a driven quick pace and I was stretching a little. When I came out of my reverie at times, I seemed to be flying. But I felt not there for some of it. Head gone off on some daydream or reverie.
By the time I got near the ramp up to the foot bridge at the curling club, I had to wake up. I was feeling the exertion by then. I consciously backed off a little. I got to The Stairs, didn't exactly bound up them, but I didn't slow too much.
On The Path, I knew I had had a good run because I pretty much had nothing left. Near the top I did push a little to finish it off, but I was breathing awfully heavy.
I ran through almost crowds of people along the top of the bluff, and it struck me again that I was still in the sunshine. At the beginning the western sky had been dark, and the middle part of the run it was mostly overcast. Now the sun was back, the west was clear. A beautiful finish, but I was definitely done.
Sunday's run:
Distance: 17.03 Time: 1:32:32
Average speed: 5:25 min/km. (11.04 kph)
Rest distance: .87 km. Rest time: 10:00.
Total distance: 17.91 km. Total time: 1:42:32.
Shoes: New Balance 769 (Blue).
Today's earworm: Yes Ma'am! I'm On It!
Weather: Partly cloudy, 11C at the start, 14C at the finish.
Friday, April 16, 2010
Feeling Off Track
For some reason, I've been feeling out of sync. I'm still getting to the runs when I usually do, and getting back to regularly doing the 10 km loop rather than the 7 km loop has made a big difference. I suppose I tie myself to routine too much, but writing these notes after every run, while not exactly enlightening prose, is part of my running habit, and I've been neglecting it.
It's all part of motivation. Getting back to being motivated to run, through running the longer loop and signing up for a few races, helped. Now I want to get motivated to write more.
Yesterday's run was good. It felt fast for me, and it was. Everything was working reasonably well. The weather, well, it's reasonable. It is early spring still, so there's some chill, and that wind is still pushing at us as we navigate the paths and rails.
Sometimes I feel like I'm in a bit of a rut, running the same loop time after time. What I think it is, though, is that there's people out there running the same loop. I think that's what draws me again and again to running the river. Changing the path I run might take me away from that.
Anyway, it was a pretty typical run, I'm running strong and that's about all there is to say.
The Banff Jasper Relay is coming up, and the company I'm working with is putting together a team. Stay tuned.
Yesterday's run:
Distance: 10.16 Time: 55:16
Average speed: 5:26 min/km. (11.03 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Always and Forever.
Weather: Sunny and 11C.
It's all part of motivation. Getting back to being motivated to run, through running the longer loop and signing up for a few races, helped. Now I want to get motivated to write more.
Yesterday's run was good. It felt fast for me, and it was. Everything was working reasonably well. The weather, well, it's reasonable. It is early spring still, so there's some chill, and that wind is still pushing at us as we navigate the paths and rails.
Sometimes I feel like I'm in a bit of a rut, running the same loop time after time. What I think it is, though, is that there's people out there running the same loop. I think that's what draws me again and again to running the river. Changing the path I run might take me away from that.
Anyway, it was a pretty typical run, I'm running strong and that's about all there is to say.
The Banff Jasper Relay is coming up, and the company I'm working with is putting together a team. Stay tuned.
Yesterday's run:
Distance: 10.16 Time: 55:16
Average speed: 5:26 min/km. (11.03 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Always and Forever.
Weather: Sunny and 11C.
Tuesday, April 13, 2010
A Run
Actually, I didn't write about Sunday's run yet. I did the loop again, running the path along the bottom of Spruce Cliff. There's still a goodly gob of ice covering the pavement at one point, probably half a metre deep still. The nasty snowfall we got Thursday had stuck to it, and it wasn't quite as greasy as the week before. Otherwise a good, nondescript run.
Sunday's run:
Distance: 16.88 Time: 1:33:10
Average speed: 5:31 min/km. (10.87 kph)
Rest distance: .93 km. Rest time: 10:00.
Total distance: 17.82 km. Total time: 1:43:10.
Tonight was like that too. I seem to be in a rut.
It was cool, a little breezy. I over dressed as I couldn't warm up on the walk home from work, so I was a little sweaty. The run felt slower tonight, and maybe a little more relaxed. I dunno. But as I often do when running, there were a couple of times when I wanted it to be done.
A surprise as I passed under the Louise Bridge - the stairway up to the patio around the parks office is gone. There has been a lot of construction activity around that building lately, and the parking lot has been fenced off and filled with equipment and materials since last summer.
I don't know what they're doing there, but they have some kind of drilling rig and a small crane sitting there for a few weeks. Goes well with the crane pounding piles for the Peace Bridge. And I notice three more cranes near the Millennium Park. I suppose they are part of the work on the LRT extension.
I noticed that too. Those are all mobile cranes, but the skyline still holds a few of the big ones on top of buildings. Only eight are visible now from the bluff. A little over a year ago, I counted twenty. Guess the building boom is over.
Yesterday's run:
Distance: 10.18 Time: 59:07
Average speed: 5:48 min/km. (10.33 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Near My Heart, Always.
Weather: Cloudy and 2C.
Sunday's run:
Distance: 16.88 Time: 1:33:10
Average speed: 5:31 min/km. (10.87 kph)
Rest distance: .93 km. Rest time: 10:00.
Total distance: 17.82 km. Total time: 1:43:10.
Tonight was like that too. I seem to be in a rut.
It was cool, a little breezy. I over dressed as I couldn't warm up on the walk home from work, so I was a little sweaty. The run felt slower tonight, and maybe a little more relaxed. I dunno. But as I often do when running, there were a couple of times when I wanted it to be done.
A surprise as I passed under the Louise Bridge - the stairway up to the patio around the parks office is gone. There has been a lot of construction activity around that building lately, and the parking lot has been fenced off and filled with equipment and materials since last summer.
I don't know what they're doing there, but they have some kind of drilling rig and a small crane sitting there for a few weeks. Goes well with the crane pounding piles for the Peace Bridge. And I notice three more cranes near the Millennium Park. I suppose they are part of the work on the LRT extension.
I noticed that too. Those are all mobile cranes, but the skyline still holds a few of the big ones on top of buildings. Only eight are visible now from the bluff. A little over a year ago, I counted twenty. Guess the building boom is over.
Yesterday's run:
Distance: 10.18 Time: 59:07
Average speed: 5:48 min/km. (10.33 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Near My Heart, Always.
Weather: Cloudy and 2C.
Friday, April 09, 2010
Ambush!
By the weather, that is. Man did that turn nasty! When I left work, it was windy, but not too bad. I got home, changed to shorts and a tee, double checked the weather and temp and decided to wear a vest, because of the wind.
It had been pretty grey all afternoon, so wasn't expecting it to be all that nice out. I ran along the bluff and turned the hairpin onto the top of The Path. That's when I noticed a squall coming down the river valley. It was slightly obscuring Spruce Cliff, but I wasn't too concerned. It was still quite decent out.
About halfway down The Path, the snow started, the kind that would probably be called snow grains. And the wind too. It was coming from the northwest, and The Path is well sheltered from that direction.
After crossing to the trail along Memorial Drive, I was in the full brunt of the wind. Still it wasn't too bad, and the snow seemed to peter out. The pavement wasn't even wet. But that wind had a chill to it. It seemed to get colder as I ran and my hands were cold, enough that my fingers and wrists ached a little. I was hoping they would warm up from the exertion, but the wind was slowing that.
Just past the Louise Bridge, the snow squall intensified and so did the wind, like, a lot! But again, it let up by the time I reached the Metawa Bridge at 14th Street. I briefly thought of ending the outbound leg there and settling for a 7 km run, but my hands felt better. My bare arms and legs were fine.
The next kilometre was just plowing into the wind until I reached Crowchild. The snow was barely enough to dampen the pavement on the path, while the wind continued to coldly bite.
I crossed a bouncing footbridge under Crowchild, the wind strong enough to set up some resonance. It was a relief to get to the south side of the river and be running with the wind, and also to be in the lee of the trees and bush along the edge of the river.
Just past the Pumphouse, the snow began in earnest. No more snow grains, this was big fluffy stuff, and wet and heavy too. It was actually kinda nice, and would have been delightful if not for the wind. I noticed then that my bare legs and arms were cold at the skin. My hands were fine though, with the wind behind.
And then the wind wasn't behind. The snow began to thicken. Along Bow Trail, nearly a parking lot at that point, probably from some accident or maybe all the construction for the new C-Train leg, the wind really started to drive the snow hard. There is little shelter along that stretch, all the way to 14th Street.
It was better after than with more trees, but the snow continued to intensify and so did the wind. By the time I reached the C-Train bridge, I was feeling soaked through, and the wind started to suck the heat out of my body. I took the detour around the Peace Bridge construction, at the far side turning fully into the wind, and I got the full brunt of the driving wet snow.
The rest of the promenade, I don't know what it was. I was thinking of the suspension bridge from Prince's Island to the curling club, how exposed it was, and how I'd be running straight into the wind, and how wet and cold my shirt and vest were. It wasn't all that bad, though.
On The Path Under The Stairs I had the wind behind me. I pushed hard all the way up, not so much to be fast or because I felt strong, but just to try and generate some body heat. I ran the top of the bluff head down and into the wind, and finished strong.
At home, I skipped most of the post-run stretching, took a couple of pictures out the front window including this one, and went straight to a long and very hot shower.
Yesterday's run:
Distance: 10.10 Time: 57:27
Average speed: 5:35 min/km. (10.41 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Get me home L n K!
Weather: Cloudy and 10C with winds about 30 kph gusting to 45 kph at the start; an hour later it was snow and -1 with winds 45 kph gusting to 60 kph. Yikes!
It had been pretty grey all afternoon, so wasn't expecting it to be all that nice out. I ran along the bluff and turned the hairpin onto the top of The Path. That's when I noticed a squall coming down the river valley. It was slightly obscuring Spruce Cliff, but I wasn't too concerned. It was still quite decent out.
About halfway down The Path, the snow started, the kind that would probably be called snow grains. And the wind too. It was coming from the northwest, and The Path is well sheltered from that direction.
After crossing to the trail along Memorial Drive, I was in the full brunt of the wind. Still it wasn't too bad, and the snow seemed to peter out. The pavement wasn't even wet. But that wind had a chill to it. It seemed to get colder as I ran and my hands were cold, enough that my fingers and wrists ached a little. I was hoping they would warm up from the exertion, but the wind was slowing that.
Just past the Louise Bridge, the snow squall intensified and so did the wind, like, a lot! But again, it let up by the time I reached the Metawa Bridge at 14th Street. I briefly thought of ending the outbound leg there and settling for a 7 km run, but my hands felt better. My bare arms and legs were fine.
The next kilometre was just plowing into the wind until I reached Crowchild. The snow was barely enough to dampen the pavement on the path, while the wind continued to coldly bite.
I crossed a bouncing footbridge under Crowchild, the wind strong enough to set up some resonance. It was a relief to get to the south side of the river and be running with the wind, and also to be in the lee of the trees and bush along the edge of the river.
Just past the Pumphouse, the snow began in earnest. No more snow grains, this was big fluffy stuff, and wet and heavy too. It was actually kinda nice, and would have been delightful if not for the wind. I noticed then that my bare legs and arms were cold at the skin. My hands were fine though, with the wind behind.
And then the wind wasn't behind. The snow began to thicken. Along Bow Trail, nearly a parking lot at that point, probably from some accident or maybe all the construction for the new C-Train leg, the wind really started to drive the snow hard. There is little shelter along that stretch, all the way to 14th Street.
It was better after than with more trees, but the snow continued to intensify and so did the wind. By the time I reached the C-Train bridge, I was feeling soaked through, and the wind started to suck the heat out of my body. I took the detour around the Peace Bridge construction, at the far side turning fully into the wind, and I got the full brunt of the driving wet snow.
The rest of the promenade, I don't know what it was. I was thinking of the suspension bridge from Prince's Island to the curling club, how exposed it was, and how I'd be running straight into the wind, and how wet and cold my shirt and vest were. It wasn't all that bad, though.
On The Path Under The Stairs I had the wind behind me. I pushed hard all the way up, not so much to be fast or because I felt strong, but just to try and generate some body heat. I ran the top of the bluff head down and into the wind, and finished strong.
At home, I skipped most of the post-run stretching, took a couple of pictures out the front window including this one, and went straight to a long and very hot shower.
Yesterday's run:
Distance: 10.10 Time: 57:27
Average speed: 5:35 min/km. (10.41 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Get me home L n K!
Weather: Cloudy and 10C with winds about 30 kph gusting to 45 kph at the start; an hour later it was snow and -1 with winds 45 kph gusting to 60 kph. Yikes!
Tuesday, April 06, 2010
March is Being March
The usual. Big wind, a little cool, cloud, sun, cloud, more cloud. Good running weather if you aren't fighting the wind too much, though
It was pretty usual, home from work and right back out. Boy, it was sure busy on The Stairs. I think there were at least three fitness groups running up and down, plus a large group in the park at the top, and another group at the bottom by the parking lot.
But past that, well it was busy on the foot bridge to Prince's Island, but the path along Memorial was rather quiet. I guess that wind was carrying enough of a chill to keep people on treadmills, or whatever they do when they don't run out side.
At times the wind was really brisk. In fact the foot bridge under Crowchild was bouncing a little, some resonance with the air movement. I usually feel that on the bridge to Prince's Island as it's a suspension bridge, and tends to bounce a little at times. Give a run an odd feel, sometimes squishy as the deck moves downward when your foot strikes, sometimes slappy hard when it's moving upward.
On the south side of the river, there were a few more runners, and a lot more cyclists. It gets a little crazy, and I think some cyclists tend to let safe practices slide a little in their hurry to get where ever they're going.
After the construction site for the Peace Bridge, the promenade was almost deserted. I think most people going east just take 2nd Avenue until it intersects with the promenade at the cul de sac just west of the construction site.
The crossing from Prince's Island to the curling club was still busy, lots of people walking home from work. I managed to get to The Stairs in a break between running groups so no waiting, and the two flights to The Path were unimpeded.
I made a conscious effort to run The Path as hard as I could without collapsing half way up. I think I did pretty good, outrunning a cyclist crawling up the slope.
There was still lots of traffic though, running The Path, The Stairs and the trail along the bluff. And lots of dogs, too. All kinds, from a passive aggressive border collie who fought against the leash by lying down in the middle of the path, to almost colliding with a Great Dane ambling back and forth along the path. Then some stretching paces to my finish line and short cool down walk home.
Still fighting the cough. It came out every once in awhile, not severe enough to slow me down, but annoying. Hope the darn thing goes away soon.
Yesterday's run:
Distance: 10.29 Time: 57:37
Average speed: 5:35 min/km. (10.72 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Just L n K.
Weather: Cloudy and 9C.
It was pretty usual, home from work and right back out. Boy, it was sure busy on The Stairs. I think there were at least three fitness groups running up and down, plus a large group in the park at the top, and another group at the bottom by the parking lot.
But past that, well it was busy on the foot bridge to Prince's Island, but the path along Memorial was rather quiet. I guess that wind was carrying enough of a chill to keep people on treadmills, or whatever they do when they don't run out side.
At times the wind was really brisk. In fact the foot bridge under Crowchild was bouncing a little, some resonance with the air movement. I usually feel that on the bridge to Prince's Island as it's a suspension bridge, and tends to bounce a little at times. Give a run an odd feel, sometimes squishy as the deck moves downward when your foot strikes, sometimes slappy hard when it's moving upward.
On the south side of the river, there were a few more runners, and a lot more cyclists. It gets a little crazy, and I think some cyclists tend to let safe practices slide a little in their hurry to get where ever they're going.
After the construction site for the Peace Bridge, the promenade was almost deserted. I think most people going east just take 2nd Avenue until it intersects with the promenade at the cul de sac just west of the construction site.
The crossing from Prince's Island to the curling club was still busy, lots of people walking home from work. I managed to get to The Stairs in a break between running groups so no waiting, and the two flights to The Path were unimpeded.
I made a conscious effort to run The Path as hard as I could without collapsing half way up. I think I did pretty good, outrunning a cyclist crawling up the slope.
There was still lots of traffic though, running The Path, The Stairs and the trail along the bluff. And lots of dogs, too. All kinds, from a passive aggressive border collie who fought against the leash by lying down in the middle of the path, to almost colliding with a Great Dane ambling back and forth along the path. Then some stretching paces to my finish line and short cool down walk home.
Still fighting the cough. It came out every once in awhile, not severe enough to slow me down, but annoying. Hope the darn thing goes away soon.
Yesterday's run:
Distance: 10.29 Time: 57:37
Average speed: 5:35 min/km. (10.72 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Just L n K.
Weather: Cloudy and 9C.
Sunday, April 04, 2010
A Complete Loop
It's still early spring, and temperature-wise, that was very evident. Although not so bad...
I took a chance on shorts and tee, and as a concession to the time of year I wore my running vest too. The first couple of blocks walking were chilly, I thought about my clothing choices, but was pretty sure I'd be warm after fifteen or twenty minutes. I was right.
This cold is a pain. I'm still a little stuffed up, and after a few minutes of huffing and puffing, I began a bit of a hacking cough, that accompanied me throughout the whole run.
On the promenade, I passed a few orange cones, and a glance down toward the Y revealed the finish gate of some run. I saw no one around, so either it was already over or hadn't started yet.
Lots of walkers and runners near downtown. At the west end of Prince's Island, the promenade is blocked off and detour signs direct the foot traffic out to 6th Street and then 1st Avenue to get around the fencing and construction. Construction of the Peace Bridge is underway.
Once I was back on the promenade, I met the first bibbed runner. I met a few more before the C-Train bridge, and a few people standing there cheering them on. Once past the Louise Bridge and along Bow Trail, I began to met dozens of runners, most with bibs. At the Metawa Bridge at 14th Street, I asked volunteers at a water table what was up, and was told it was the Hustle for Hunger run, a 5K and 10K fund raiser.
All along the path toward Crowchild, traffic was heavy with racers, and more volunteers cheering at the bridge there. They were running straight along the river, and thinking it might be clear that way, I decided to head that way too, through the Lawrey Garden Natural Area.
It wasn't too long until I reached the turn around point for the racers, and continued along the trail, hoping it wasn't too iced up. The weather has been pretty nice but maybe not warm enough to eradicate all the ice that builds up below Spruce Cliff from the natural springs.
I crossed the tracks at the west end of Lawrey, and the gate was still across the path just a ways up. A well worn path went around it, and there were a couple of runners up ahead. This stretch, about 100 metres long, has signs warning to not stop because it's an avalanche area. There is no snow at all up on the slope, but the retaining wall they built at the top last year looks formidable from below.
It wasn't too far past that, that I caught up to the couple ahead of me as they picked their way across the big ice sheet that was still across the path. We gingerly picked our way across. Mostly it was a little crusty and graveled, but the ice was wet, and sloped, so it took awhile to get across.
I passed the couple after that, and crossed a couple of much smaller ice sheets. It was nice to get back along that trail, into the trees. The gate at the west end was opened slightly. I wonder if someone cut the chain so they wouldn't have to take the small detour through the trees to get around it.
I passed the parking lot at the south side of Edworthy, crossed the tracks again into the picnic area. Lots of people walking the path, but the foot bridge across to Angels Cafe was quiet.
A quick bathroom break, and continued toward downtown. Being cooler and a little windy, there weren't that many out running once I was out of the racing crowd. The wind was brisk and had a bit of a bite, but I was in shorts and light tee, and it wasn't all that bad.
As usual, my return trip seems to be when I stretch a little more and pick up the pace some. The occasional glance at the GPS told me my pace was pretty good. The traffic was a trickle and I ran head down and hard, well, hard for me.
At the foot bridge to Prince's Island I took the ramp agressively and crossed Memorial to the The Stairs. On The Path I pushed a little bit and was almost past the steepest part when a walk break started. I got to dodge running that part. But it was a nice rest, because I took the last 100 metres of The Path hard.
I'd picked up a rock just before the ramp and it was rattling around in my left shoe. Occasionally it was jab under my arch, or the ball of my foot. It didn't bother me much running up The Path, but was annoying once I was on the trail along the bluff. By the time I reached the top end of The Stairs, I'd managed to shake it into the toe of my shoe, so that it nestled somewhere between a couple of toes.
Which reminds me, I must dump that rock out...excuse me a moment...
...how such a tiny little thing can be so aggravating.
Anyway, I'm all runned out, the cough threatened but never really developed, and it was a good fun morning.
Today's run:
Distance: 16.9 Time: 1:34:56
Average speed: 5:37 min/km. (10.68 kph)
Rest distance: .89 km. Rest time: 10:00.
Total distance: 17.79 km. Total time: 1:44:56.
Shoes: New Balance 769 (blue).
Today's earworm: Easy L n K
Weather: Sunny and 3C at the start, 6C at the finish.
I took a chance on shorts and tee, and as a concession to the time of year I wore my running vest too. The first couple of blocks walking were chilly, I thought about my clothing choices, but was pretty sure I'd be warm after fifteen or twenty minutes. I was right.
This cold is a pain. I'm still a little stuffed up, and after a few minutes of huffing and puffing, I began a bit of a hacking cough, that accompanied me throughout the whole run.
On the promenade, I passed a few orange cones, and a glance down toward the Y revealed the finish gate of some run. I saw no one around, so either it was already over or hadn't started yet.
Lots of walkers and runners near downtown. At the west end of Prince's Island, the promenade is blocked off and detour signs direct the foot traffic out to 6th Street and then 1st Avenue to get around the fencing and construction. Construction of the Peace Bridge is underway.
Once I was back on the promenade, I met the first bibbed runner. I met a few more before the C-Train bridge, and a few people standing there cheering them on. Once past the Louise Bridge and along Bow Trail, I began to met dozens of runners, most with bibs. At the Metawa Bridge at 14th Street, I asked volunteers at a water table what was up, and was told it was the Hustle for Hunger run, a 5K and 10K fund raiser.
All along the path toward Crowchild, traffic was heavy with racers, and more volunteers cheering at the bridge there. They were running straight along the river, and thinking it might be clear that way, I decided to head that way too, through the Lawrey Garden Natural Area.
It wasn't too long until I reached the turn around point for the racers, and continued along the trail, hoping it wasn't too iced up. The weather has been pretty nice but maybe not warm enough to eradicate all the ice that builds up below Spruce Cliff from the natural springs.
I crossed the tracks at the west end of Lawrey, and the gate was still across the path just a ways up. A well worn path went around it, and there were a couple of runners up ahead. This stretch, about 100 metres long, has signs warning to not stop because it's an avalanche area. There is no snow at all up on the slope, but the retaining wall they built at the top last year looks formidable from below.
It wasn't too far past that, that I caught up to the couple ahead of me as they picked their way across the big ice sheet that was still across the path. We gingerly picked our way across. Mostly it was a little crusty and graveled, but the ice was wet, and sloped, so it took awhile to get across.
I passed the couple after that, and crossed a couple of much smaller ice sheets. It was nice to get back along that trail, into the trees. The gate at the west end was opened slightly. I wonder if someone cut the chain so they wouldn't have to take the small detour through the trees to get around it.
I passed the parking lot at the south side of Edworthy, crossed the tracks again into the picnic area. Lots of people walking the path, but the foot bridge across to Angels Cafe was quiet.
A quick bathroom break, and continued toward downtown. Being cooler and a little windy, there weren't that many out running once I was out of the racing crowd. The wind was brisk and had a bit of a bite, but I was in shorts and light tee, and it wasn't all that bad.
As usual, my return trip seems to be when I stretch a little more and pick up the pace some. The occasional glance at the GPS told me my pace was pretty good. The traffic was a trickle and I ran head down and hard, well, hard for me.
At the foot bridge to Prince's Island I took the ramp agressively and crossed Memorial to the The Stairs. On The Path I pushed a little bit and was almost past the steepest part when a walk break started. I got to dodge running that part. But it was a nice rest, because I took the last 100 metres of The Path hard.
I'd picked up a rock just before the ramp and it was rattling around in my left shoe. Occasionally it was jab under my arch, or the ball of my foot. It didn't bother me much running up The Path, but was annoying once I was on the trail along the bluff. By the time I reached the top end of The Stairs, I'd managed to shake it into the toe of my shoe, so that it nestled somewhere between a couple of toes.
Which reminds me, I must dump that rock out...excuse me a moment...
...how such a tiny little thing can be so aggravating.
Anyway, I'm all runned out, the cough threatened but never really developed, and it was a good fun morning.
Today's run:
Distance: 16.9 Time: 1:34:56
Average speed: 5:37 min/km. (10.68 kph)
Rest distance: .89 km. Rest time: 10:00.
Total distance: 17.79 km. Total time: 1:44:56.
Shoes: New Balance 769 (blue).
Today's earworm: Easy L n K
Weather: Sunny and 3C at the start, 6C at the finish.
Friday, April 02, 2010
Cold Run
As in head cold. Almost completely stuffed up. Major sniffles and contributing to deforestation through tissue overuse.
I'm getting better though. After a week and a half, I'm just stuffy. Someone said a run would be a good way to burn off the last of it, so I dubiously set out.
The problem was the hint of a cough that began almost as soon as I walked out the door in my running duds. I did okay up to and along the bluff, and down The Path. After ten minutes I still hadn't collapsed in a hacking fit.
Around 10th Street was when it started. I would cough at every second step so it wasn't debilitating. I did slow a little, because I found that when I coughed it would twist the abdominal muscles a little so it felt like I was running sideways.
Anyway, about halfway to 14th Street, I got it under control. and by the time I passed the CBC studios, I was good. A tickle never left, and a couple of times I felt like it might start up again.
At the end, once I'd left the bluff and began walking the last block I started hacking in earnest, but it felt more like the runner's cough that I've finish almost every run with through the winter.
Didn't feel great at the end or during any part of it, but I still ran a pretty good run.
Yesterday's run:
Distance: 10.24 Time: 58:54
Average speed: 5:45 min/km. (10.43 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Just L n K.
Weather: Mostly cloudy and 7C.
I'm getting better though. After a week and a half, I'm just stuffy. Someone said a run would be a good way to burn off the last of it, so I dubiously set out.
The problem was the hint of a cough that began almost as soon as I walked out the door in my running duds. I did okay up to and along the bluff, and down The Path. After ten minutes I still hadn't collapsed in a hacking fit.
Around 10th Street was when it started. I would cough at every second step so it wasn't debilitating. I did slow a little, because I found that when I coughed it would twist the abdominal muscles a little so it felt like I was running sideways.
Anyway, about halfway to 14th Street, I got it under control. and by the time I passed the CBC studios, I was good. A tickle never left, and a couple of times I felt like it might start up again.
At the end, once I'd left the bluff and began walking the last block I started hacking in earnest, but it felt more like the runner's cough that I've finish almost every run with through the winter.
Didn't feel great at the end or during any part of it, but I still ran a pretty good run.
Yesterday's run:
Distance: 10.24 Time: 58:54
Average speed: 5:45 min/km. (10.43 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Just L n K.
Weather: Mostly cloudy and 7C.
Tuesday, March 23, 2010
Spring Went Sproing
It's gorgeous out, very spring like and lovely for running. Another late meeting at work, so I was out a little later that usual. I was still in the middle of the crowd, sort of. The Stairs were crowded by the various boot campers, and the crossing to Prince's Island was busy. I dodged down the ramp to the path along Memorial.
All the paths are dry now, and there's very little snow left. Still lots of ice on the river, but it's piled on islands, great metre thick chunks lodged among buses, or caught up in low water.
Good run! I pushed hard all the way, stretching a bit with each step. It makes a huge difference in how fast I cover the distance. And it still feels great.
Cyclists are thick on the south side of the river, and some aren't too careful when passing. Some of the narrower stretches are a little too crowded for that. And there are lots of people out on the promenade when it's nice like this.
I stretched a little all the way around, and on The Path, I launched myself up the slope. Not quite so fast, but I pushed it. My average pace didn't come down much at all for that.
Along the top of the bluff, it got crowded, and I slowed down behind a foursome for a hundred metres or so before the break in the guard rail at 4th Street. Made it up in the last 300 metres though.
Today's run:
Distance: 10.11 Time: 55:09
Average speed: 5:27 min/km. (11.00 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Something by Sinatra that slips my mind now, L n K.
Weather: Partly cloudy and 10C.
All the paths are dry now, and there's very little snow left. Still lots of ice on the river, but it's piled on islands, great metre thick chunks lodged among buses, or caught up in low water.
Good run! I pushed hard all the way, stretching a bit with each step. It makes a huge difference in how fast I cover the distance. And it still feels great.
Cyclists are thick on the south side of the river, and some aren't too careful when passing. Some of the narrower stretches are a little too crowded for that. And there are lots of people out on the promenade when it's nice like this.
I stretched a little all the way around, and on The Path, I launched myself up the slope. Not quite so fast, but I pushed it. My average pace didn't come down much at all for that.
Along the top of the bluff, it got crowded, and I slowed down behind a foursome for a hundred metres or so before the break in the guard rail at 4th Street. Made it up in the last 300 metres though.
Today's run:
Distance: 10.11 Time: 55:09
Average speed: 5:27 min/km. (11.00 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Something by Sinatra that slips my mind now, L n K.
Weather: Partly cloudy and 10C.
Sunday, March 21, 2010
Windy in the Hat
Not really, not where I was. I think I was on the lee side of the neighbourhood, and I ran through a lot of sheltered area.
I was in Medicine Hat, visiting my parents. I'd always thought that running the path along the valley that borders their neighbourhood would be an interesting run. The paved path twists along the prairie dipping into draws and coulees, sometimes edging a bluff that overlooks the rail line that goes to Saskatchewan. In some places the path is very steep so it's a little challenging going up or going down.
I left my parents place and walked a block or so before beginning the run. I ran down Cameron Road to the end, taking a little jog southward along Ross Glen Drive to where the trail came up to the street. The first stretch down into the valley was long and gradual. The slope slowed me down, as I don't have the flexibility that I used to have for downhill running.
The trail joined the one that continues in both directions along the edge of the valley, and for awhile, I was, elevation wise, halfway between street level and the valley floor. Then this wicked steep stretch, that looked and felt like nearly straight up maybe 15 metres. A little ways after that, and it dropped again, just as far and just as steep.
I was feeling it. Those cramps in the shins were persistent. On my mostly flat usual path here in Calgary, the cramps come for a bit, not too forcefully, and then go away after thirty or forty minutes. But after the first steep climb and descent this morning, they were undeniably there, and they were not going to go away.
That part was the steepest up and down, I think, of the whole run. There were several more, but not as dramatic. I ran across dry prairie, occasionally dipping into coulees, and across wooden bridges. There are several places where they cross the outflow of natural springs. Lots of flowing water, and last years weeds and cattails are thick in places.
I passed three intersections where spur paths lead back into the neighbourhood, but kept to the open prairie, the path quickly moved back from the edge of the valley, and finally made a last turn back to the streets and sidewalks. I followed, and turned to run northward along Carry Drive.
The sidewalks lasted for two blocks. Then I crossed Carry Drive at the top of the long hill to South Railway Street. It's not very steep, but it seemed to go forever, in reality at least half a kilometre.
At the bottom a trail lead along the bottom of the bluff. It was almost wide enough to be a street, a rather narrow one. And it turns out that it was, sort of. After another half kilometre, it veered across the small creek it had been following, as it came on what looked like a small farm yard. When things turn green, I can imagine the place to be a peaceful and private spot for whoever lives there, even with all the pedestrian and bicycle traffic that must travel along there.
Once across the creek, there was a large flat field, well trimmed, brown as everything else. I came up along side one of the commercial grain elevators that were built years ago on the flood plain in the valley. This one had a well faded logo painted on the side. Near as I could make out, Oglevie's Royal Household, registered trade mark. By the looks of it, it may actually be a flour mill.
A little way past that, and I was at Dunmore Road, just where it reaches the bottom of the hill. I ran under Dunmore and past a few metres, before deciding to turn and retrace my steps. I'd been running for about fifty minutes at that point.
Running beside the flour mill, I noticed the shin cramps were mostly gone. And it was warming up. I stripped of my wind breaker and tied the sleeves around my waist. At Carry Drive, the bottom of that long hill, I looked up with resignation. Climb I must. But you know, it wasn't half bad. The hill is long but not all that steep. If felt kinda good to run up that grade.
I crossed Carry at the top and then took the path into the prairie again. I don't thing there are many runners on that path. I met several walkers with dogs, and almost all reigned the dogs in as I passed, as if the dogs might be tempted to chase. I wasn't concerned; they were all friendly breeds, and just seemed to want to say hi.
I finished on that last steep up and down, then up to street level on Ross Glen Drive, then Cameron Road back to my parents place. No speed record today with all that up and down, but it was fun once I loosened up those cramps.
Today's run:
Distance: 13.93 Time: 1:26:33
Average speed: 6:12 min/km. (9.66 kph)
Rest distance: .76 km. Rest time: 9:00.
Total distance: 14.69 km. Total time: 1:35:33.
Shoes: New Balance 769 (blue).
Today's earworm: The Looney Tunes opening theme of all things! What's up, L n K?
Weather: Cloudy and 3C at the start, 8C at the finish, and breezy.
I was in Medicine Hat, visiting my parents. I'd always thought that running the path along the valley that borders their neighbourhood would be an interesting run. The paved path twists along the prairie dipping into draws and coulees, sometimes edging a bluff that overlooks the rail line that goes to Saskatchewan. In some places the path is very steep so it's a little challenging going up or going down.
I left my parents place and walked a block or so before beginning the run. I ran down Cameron Road to the end, taking a little jog southward along Ross Glen Drive to where the trail came up to the street. The first stretch down into the valley was long and gradual. The slope slowed me down, as I don't have the flexibility that I used to have for downhill running.
The trail joined the one that continues in both directions along the edge of the valley, and for awhile, I was, elevation wise, halfway between street level and the valley floor. Then this wicked steep stretch, that looked and felt like nearly straight up maybe 15 metres. A little ways after that, and it dropped again, just as far and just as steep.
I was feeling it. Those cramps in the shins were persistent. On my mostly flat usual path here in Calgary, the cramps come for a bit, not too forcefully, and then go away after thirty or forty minutes. But after the first steep climb and descent this morning, they were undeniably there, and they were not going to go away.
That part was the steepest up and down, I think, of the whole run. There were several more, but not as dramatic. I ran across dry prairie, occasionally dipping into coulees, and across wooden bridges. There are several places where they cross the outflow of natural springs. Lots of flowing water, and last years weeds and cattails are thick in places.
I passed three intersections where spur paths lead back into the neighbourhood, but kept to the open prairie, the path quickly moved back from the edge of the valley, and finally made a last turn back to the streets and sidewalks. I followed, and turned to run northward along Carry Drive.
The sidewalks lasted for two blocks. Then I crossed Carry Drive at the top of the long hill to South Railway Street. It's not very steep, but it seemed to go forever, in reality at least half a kilometre.
At the bottom a trail lead along the bottom of the bluff. It was almost wide enough to be a street, a rather narrow one. And it turns out that it was, sort of. After another half kilometre, it veered across the small creek it had been following, as it came on what looked like a small farm yard. When things turn green, I can imagine the place to be a peaceful and private spot for whoever lives there, even with all the pedestrian and bicycle traffic that must travel along there.
Once across the creek, there was a large flat field, well trimmed, brown as everything else. I came up along side one of the commercial grain elevators that were built years ago on the flood plain in the valley. This one had a well faded logo painted on the side. Near as I could make out, Oglevie's Royal Household, registered trade mark. By the looks of it, it may actually be a flour mill.
A little way past that, and I was at Dunmore Road, just where it reaches the bottom of the hill. I ran under Dunmore and past a few metres, before deciding to turn and retrace my steps. I'd been running for about fifty minutes at that point.
Running beside the flour mill, I noticed the shin cramps were mostly gone. And it was warming up. I stripped of my wind breaker and tied the sleeves around my waist. At Carry Drive, the bottom of that long hill, I looked up with resignation. Climb I must. But you know, it wasn't half bad. The hill is long but not all that steep. If felt kinda good to run up that grade.
I crossed Carry at the top and then took the path into the prairie again. I don't thing there are many runners on that path. I met several walkers with dogs, and almost all reigned the dogs in as I passed, as if the dogs might be tempted to chase. I wasn't concerned; they were all friendly breeds, and just seemed to want to say hi.
I finished on that last steep up and down, then up to street level on Ross Glen Drive, then Cameron Road back to my parents place. No speed record today with all that up and down, but it was fun once I loosened up those cramps.
Today's run:
Distance: 13.93 Time: 1:26:33
Average speed: 6:12 min/km. (9.66 kph)
Rest distance: .76 km. Rest time: 9:00.
Total distance: 14.69 km. Total time: 1:35:33.
Shoes: New Balance 769 (blue).
Today's earworm: The Looney Tunes opening theme of all things! What's up, L n K?
Weather: Cloudy and 3C at the start, 8C at the finish, and breezy.
Thursday, March 18, 2010
March is Roaring
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.
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.
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.
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