First run in shorts this year! It's wonderful out there. Wish the run was better, but it was still pretty good.
I started to stiffen up again in the lower legs, and felt that heaviness too. It felt like each foot strike was a lot harder than it should be. It was very much like the runs in early December. I was stiff and sore for the first thirty minutes, but was sure I'd eventually loosen up a little.
Just after crossing the river at Crowchild, I finally did start to loosen up. There was a breeze that I hadn't noticed earlier on my naked pasty white legs, and shortly after I noticed that they didn't hurt much any more.
With the temperature climbing and the sun in a clear sky, the paths were full of runners, and a lot of walkers. Not crowded, but busy. The occasional patches of ice were already turning into slush, and skirting the couple of really big ponds meant picking my way across near mud rather than frozen ground.
At the fifty minute mark, I noticed I was pretty much where I usually am, which meant I wasn't being slow. My pace was quite respectable. I rounded Angel's Cafe as usual, and started back home. As usual, the next couple of intervals were my fastest. For all the achy start, it was a very normal run.
Ran along Memorial, climbed The Path, ran the edge of the bluff and then home.
Sunday's run:
Distance: 16.54 Time: 1:34:11
Average speed: 5:41 min/km. (10.54 kph)
Rest distance: 0.95 km. Rest time: 10:00.
Total distance: 17.49 km. Total time: 1:44:11.
Shoes: New Balance 769 (blue).
Today's earworm: Sunny L n K tunes.
Weather: Sunny and 3C at the start, 5C at the finish.
Sunday, February 28, 2010
Thursday, February 25, 2010
Grumpy Run
Dunno what that was about. I felt kind of down and crabby for the whole run. Maybe I needed to be out there, burning off whatever negative vibes I was carrying.
There's a lot of dry pavement out there now, also lots of puddles and small ponds here and there. I ran on the street almost all the way to the top of The Path, just to avoid the slush and water. It was still interesting to pick a path across the snow at one point. It was very wet underneath, and soft and easy to sink into.
I felt heavy and slow too, perhaps that was a physical manifestation of the grumpiness. Along Memorial, I found I was running head down, pulling inward. My focus was not at all where it usually is.
I have the Olympic skating going. Edvard Greig, I think. Love that piece.
Anyway, the run passed uneventfully, my head down, focused on the path five feet in front of me, oblivious of the rest of the terrain. I managed to climb The Path, but felt used up almost before I started. It was grumpy crabby shuffle up the hill, and then on the street along the bluff.
The last couple of blocks I started to wake up a little, but was glad to be done.
Tuesday's run:
Distance: 10.16 Time: 59:07
Average speed: 5:49 min/km. (10.31 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Grump, grump, grump.
Weather: Sunny and 7C.
There's a lot of dry pavement out there now, also lots of puddles and small ponds here and there. I ran on the street almost all the way to the top of The Path, just to avoid the slush and water. It was still interesting to pick a path across the snow at one point. It was very wet underneath, and soft and easy to sink into.
I felt heavy and slow too, perhaps that was a physical manifestation of the grumpiness. Along Memorial, I found I was running head down, pulling inward. My focus was not at all where it usually is.
I have the Olympic skating going. Edvard Greig, I think. Love that piece.
Anyway, the run passed uneventfully, my head down, focused on the path five feet in front of me, oblivious of the rest of the terrain. I managed to climb The Path, but felt used up almost before I started. It was grumpy crabby shuffle up the hill, and then on the street along the bluff.
The last couple of blocks I started to wake up a little, but was glad to be done.
Tuesday's run:
Distance: 10.16 Time: 59:07
Average speed: 5:49 min/km. (10.31 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Grump, grump, grump.
Weather: Sunny and 7C.
Tuesday, February 23, 2010
Running In the Late Afternoon
It's so nice to have sunset getting later now. I got home from work a bit later than I wanted to, and went right back out again. I dressed lighter this time, actually about right for the temperature and the wind. I was actually debating whether or not to wear shorts.
The street to the bluff is almost clear down the middle, and the sidewalk along Cresent Road has only a couple of big puddles to skirt around. The trail on the bluff wasn't quite slushy, but it was soft.
The Path Under The Stairs was clear, but the big puddle that forms at the bottom of the stairs was big as ever. I tiptoed around that OK too. Even on the trail along Memorial there were a few big ponds, and I had to skip along the edges to get around them.
Mostly though, it was just good running. I didn't feel wonderful great, but good. A comfortable run, not too many aches and pains, none memorable. Good speed, good feeling.
I was pretty focused though, mostly head down all the way. It's OK running like that, but I like to be more awake. Runners can be so inward focused sometimes. I sometimes think I'm like a tourist, and gotta look around and take stuff in.
I'm typing this as the Ladies Short Program runs in another window. My internet connection is too choppy to enjoy something like figure skating. Great music though; I love Prokofiev. German girl is skating, I think.
The run was pretty standard for me all the way back to The Stairs. I climbed the two flights as usual, but instead of taking the landing to The Path, I just kept going. I managed to run all but the last three flights, about three quarters of the way up. I thought that was pretty good considering I've not been on The Stairs for a couple of weeks.
At the top, I scruntched along the top of the bluff, then crossed to the sidewalk on the other side of the street. Lots of wet ice in places so I was seeking some clear pavement. More puddles to skip past too.
A good night, and a good run.
Tuesday's run:
Distance: 10.12 Time: 55:55
Average speed: 5:31 min/km. (10.86 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: L n K in La La Land.
Weather: Mainly sunny and 2C.
The street to the bluff is almost clear down the middle, and the sidewalk along Cresent Road has only a couple of big puddles to skirt around. The trail on the bluff wasn't quite slushy, but it was soft.
The Path Under The Stairs was clear, but the big puddle that forms at the bottom of the stairs was big as ever. I tiptoed around that OK too. Even on the trail along Memorial there were a few big ponds, and I had to skip along the edges to get around them.
Mostly though, it was just good running. I didn't feel wonderful great, but good. A comfortable run, not too many aches and pains, none memorable. Good speed, good feeling.
I was pretty focused though, mostly head down all the way. It's OK running like that, but I like to be more awake. Runners can be so inward focused sometimes. I sometimes think I'm like a tourist, and gotta look around and take stuff in.
I'm typing this as the Ladies Short Program runs in another window. My internet connection is too choppy to enjoy something like figure skating. Great music though; I love Prokofiev. German girl is skating, I think.
The run was pretty standard for me all the way back to The Stairs. I climbed the two flights as usual, but instead of taking the landing to The Path, I just kept going. I managed to run all but the last three flights, about three quarters of the way up. I thought that was pretty good considering I've not been on The Stairs for a couple of weeks.
At the top, I scruntched along the top of the bluff, then crossed to the sidewalk on the other side of the street. Lots of wet ice in places so I was seeking some clear pavement. More puddles to skip past too.
A good night, and a good run.
Tuesday's run:
Distance: 10.12 Time: 55:55
Average speed: 5:31 min/km. (10.86 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: L n K in La La Land.
Weather: Mainly sunny and 2C.
Sunday, February 21, 2010
Seems Like Spring
In fact there isn't even that much ice out there. The top of the bluff is still all packed snow, of course, and later in the day it'll get slippery with a little melting in the sun.
Approaching the bluff was to be greeted with a magnificent view of the western horizon. The sky was a washed out blue close to the edge, but not a trace of haze to obscure mountains. I turned my back to them and plodded toward the Centre Street bridge.
I was wondering if I'd be over dressed for this run. It felt wickedly chilly when I was out earlier, and I dressed in an extra layer or two. Crossing the Centre STreet bridge, was to feel the cold wind from the west, and it was biting all along the promenade. However, by the time I reached the Louise Bridge I wasn't noticing the cold.
I didn't feel this was all that great a run for the first while. I was back to feeling heavy and plodding and slow, although the GPS was mostly saying otherwise. Passing the Pumphouse, I decided it was going to be a slow run and that was OK.
Actually, after I crossed to the north side of the river at Crowchild, I felt I was moving a little easier. Meanwhile, the Sunday crowd was moving with me or coming at me. Such a sunny day, it had brought a lot of people out. There was a couple of big groups by the Extreme Bean, one of which had a member kneeling in the middle of a circle of runners doing their preparatory stretches with a Canadian flag tied on like a cape. Olympics enthusiasm, I guessed.
The rest of the run outbound was good. I rounded Angel's Cafe and made a quick stop at the public washroom. And as usual the return trip seemed to be when I was warmed up. My pace picked up and I pushed hard all the way to 10th Street.
It wasn't an easy push though, I felt it and started to develop a little ache just below my waist, just a little left of my spine. Meanwhile my left leg was feeling heavier and felt like I was hitting the ground harder. Still I persisted, not sure if it was something developing or just one of those little aches that come and go as I run.
Nearing the ramp up to the footbridge at the curling club, I was feeling pretty used up. Fading a little and having to push it to keep moving. At The Stairs, I did not bound, or skip up the stairs. It was more a slow laborious climb, only two flights to get off on The Path. On The Path, I was merely shuffling, head down, not really paying attention to where I was, until I passed the transition to young pavement, the fifty metre stretch at the top that was replaced last year.
At the top, I switchbacked on to the trail along the top, still feeling like I was shuffling. I managed to pick it up a little as my breathing settled, but I was glad when I approached my finish line. Hopefully this one will get easier as I get back into long runs and it gets closer to spring.
Sunday's run:
Distance: 16.52 Time: 1:35:05
Average speed: 5:45 min/km. (10.42 kph)
Rest distance: 0.95 km. Rest time: 10:00.
Total distance: 17.47 km. Total time: 1:45:05.
Shoes: New Balance 769 (blue).
Today's earworm: Sleepy bunny tunes.
Weather: (Been forgetting this part lately) Sunny and -11C at the start, but up to -3C at the finish.
Approaching the bluff was to be greeted with a magnificent view of the western horizon. The sky was a washed out blue close to the edge, but not a trace of haze to obscure mountains. I turned my back to them and plodded toward the Centre Street bridge.
I was wondering if I'd be over dressed for this run. It felt wickedly chilly when I was out earlier, and I dressed in an extra layer or two. Crossing the Centre STreet bridge, was to feel the cold wind from the west, and it was biting all along the promenade. However, by the time I reached the Louise Bridge I wasn't noticing the cold.
I didn't feel this was all that great a run for the first while. I was back to feeling heavy and plodding and slow, although the GPS was mostly saying otherwise. Passing the Pumphouse, I decided it was going to be a slow run and that was OK.
Actually, after I crossed to the north side of the river at Crowchild, I felt I was moving a little easier. Meanwhile, the Sunday crowd was moving with me or coming at me. Such a sunny day, it had brought a lot of people out. There was a couple of big groups by the Extreme Bean, one of which had a member kneeling in the middle of a circle of runners doing their preparatory stretches with a Canadian flag tied on like a cape. Olympics enthusiasm, I guessed.
The rest of the run outbound was good. I rounded Angel's Cafe and made a quick stop at the public washroom. And as usual the return trip seemed to be when I was warmed up. My pace picked up and I pushed hard all the way to 10th Street.
It wasn't an easy push though, I felt it and started to develop a little ache just below my waist, just a little left of my spine. Meanwhile my left leg was feeling heavier and felt like I was hitting the ground harder. Still I persisted, not sure if it was something developing or just one of those little aches that come and go as I run.
Nearing the ramp up to the footbridge at the curling club, I was feeling pretty used up. Fading a little and having to push it to keep moving. At The Stairs, I did not bound, or skip up the stairs. It was more a slow laborious climb, only two flights to get off on The Path. On The Path, I was merely shuffling, head down, not really paying attention to where I was, until I passed the transition to young pavement, the fifty metre stretch at the top that was replaced last year.
At the top, I switchbacked on to the trail along the top, still feeling like I was shuffling. I managed to pick it up a little as my breathing settled, but I was glad when I approached my finish line. Hopefully this one will get easier as I get back into long runs and it gets closer to spring.
Sunday's run:
Distance: 16.52 Time: 1:35:05
Average speed: 5:45 min/km. (10.42 kph)
Rest distance: 0.95 km. Rest time: 10:00.
Total distance: 17.47 km. Total time: 1:45:05.
Shoes: New Balance 769 (blue).
Today's earworm: Sleepy bunny tunes.
Weather: (Been forgetting this part lately) Sunny and -11C at the start, but up to -3C at the finish.
Friday, February 19, 2010
Crisp Friday Morning
I was out for dinner last night, but unlike what I usually do, which is skip the Thursday night run, I decided to get it in this morning. Yet I'm still fighting off the lethargy that's been dogging me since November.
I felt slow and wheezy, but still did a pretty respectable job. It's icy as heck, but as I started, it hadn't warmed up enough to make things slick. Lots of crunching. It had started out as a clear sunny day at sunrise, (now happening before 8:00 am - spring is a-comin'!) it had clouded over with that high altitude haze that just obscures the sun.
The run outbound was quiet, a couple of people out. I seemed to catch up to a relative crowd just before the Crowchild bridge of about five or six runners and walkers. Across the bridge is was about the same, only more spread out.
I like the ice patches on the trails when it's leaning toward spring. They are flat and smooth, and in the morning when they are cold and still dry, they just the right slipperiness for a bit of a slide. Usually they are about two paces long, so they fit perfectly into the rhythm of my running.
I wasn't fast on this run, but I was still under 6 min/km, which has been my goal to stay under this past month. Even with the long plod up The Path Under The Stairs, I managed to keep my average pace below that line.
The run finished crunching along the top of the bluff and then picking my way along the crusty ruts of 4th Street.
A belated thanks to RevRunner, Alexandra and ChrisC for their comments. It's good to hear from other runners when motivation and illness slow ya down. Cheers! I finally cracked 100 km cumulative distance for the year so far, too.
Tuesday's run:
Distance: 10.17 Time: 1:00:31
Average speed: 5:56 min/km. (10.08 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: La-la-la, la-Lo-la, L n K.
I felt slow and wheezy, but still did a pretty respectable job. It's icy as heck, but as I started, it hadn't warmed up enough to make things slick. Lots of crunching. It had started out as a clear sunny day at sunrise, (now happening before 8:00 am - spring is a-comin'!) it had clouded over with that high altitude haze that just obscures the sun.
The run outbound was quiet, a couple of people out. I seemed to catch up to a relative crowd just before the Crowchild bridge of about five or six runners and walkers. Across the bridge is was about the same, only more spread out.
I like the ice patches on the trails when it's leaning toward spring. They are flat and smooth, and in the morning when they are cold and still dry, they just the right slipperiness for a bit of a slide. Usually they are about two paces long, so they fit perfectly into the rhythm of my running.
I wasn't fast on this run, but I was still under 6 min/km, which has been my goal to stay under this past month. Even with the long plod up The Path Under The Stairs, I managed to keep my average pace below that line.
The run finished crunching along the top of the bluff and then picking my way along the crusty ruts of 4th Street.
A belated thanks to RevRunner, Alexandra and ChrisC for their comments. It's good to hear from other runners when motivation and illness slow ya down. Cheers! I finally cracked 100 km cumulative distance for the year so far, too.
Tuesday's run:
Distance: 10.17 Time: 1:00:31
Average speed: 5:56 min/km. (10.08 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: La-la-la, la-Lo-la, L n K.
Tuesday, February 16, 2010
Trying to Get Serious
I'm back out there, and will be trying to stay to a schedule again, and also to get back into some serious distances. I ran a lot of 7 km runs last year, which seems like a bare minimum for bothering to get out and run. So I'm going to try and get more 10 km runs in this year. No more slackin'!
Right after getting home from work, I was changed and heading toward the bluff. It's been melting a lot, being way too warm for February. A few puddles and lots of slushy spots to dodge. The path along the top of the bluff was soft, but not so much as to be slushy.
The Path Under The Stairs was mostly dry and there was the usual monster puddle at the bottom of the stairs to skirt. I trotted up on the bridge toward Prince's Island, but took the ramp down to the path along the berm once I crossed Memorial Drive.
There were a few puddles along the way. At the City Parks office at the north end of Louise Bridge, the detour around all the construction mess was a little muddy, but I managed to skip across most of it. After that, it was straight through running.
I almost hesitated at the Metawa Bridge, but I'm determined to get distance in now, so I continued past it, crossing at Crowchild less than ten minutes later. Running felt good.
Nothing eventful happened after that, just straight running along Bow Trail and then to the promenade. I crossed Prince's Island and the foot bridge, and then bounced up the two flights of The Stairs to The Path.
And the sun came out. Just for a bit, it was sunny on the slog up The Path. At the top, I turned into the sun and ran along the bluff to 4th Street, picked my way through the slush to cross the street and tip toe along the sidewalk to my finish.
Tuesday's run:
Distance: 10.15 Time: 59:28
Average speed: 5:51 min/km. (10.24 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: ABCDEFGHIJKMNOPQRSTUVWXYZ.
Right after getting home from work, I was changed and heading toward the bluff. It's been melting a lot, being way too warm for February. A few puddles and lots of slushy spots to dodge. The path along the top of the bluff was soft, but not so much as to be slushy.
The Path Under The Stairs was mostly dry and there was the usual monster puddle at the bottom of the stairs to skirt. I trotted up on the bridge toward Prince's Island, but took the ramp down to the path along the berm once I crossed Memorial Drive.
There were a few puddles along the way. At the City Parks office at the north end of Louise Bridge, the detour around all the construction mess was a little muddy, but I managed to skip across most of it. After that, it was straight through running.
I almost hesitated at the Metawa Bridge, but I'm determined to get distance in now, so I continued past it, crossing at Crowchild less than ten minutes later. Running felt good.
Nothing eventful happened after that, just straight running along Bow Trail and then to the promenade. I crossed Prince's Island and the foot bridge, and then bounced up the two flights of The Stairs to The Path.
And the sun came out. Just for a bit, it was sunny on the slog up The Path. At the top, I turned into the sun and ran along the bluff to 4th Street, picked my way through the slush to cross the street and tip toe along the sidewalk to my finish.
Tuesday's run:
Distance: 10.15 Time: 59:28
Average speed: 5:51 min/km. (10.24 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: ABCDEFGHIJKMNOPQRSTUVWXYZ.
Sunday, February 14, 2010
Recovery Mode
Man! It's been a crummy couple of weeks. I'm still not one hundred percent, but much better than I was a week ago.
Back on January 30, online registration opened for the Police Half Marathon at 8:00 am, and by 8:20 I was signed up. And while I was at it, I signed up for the Calgary Half Marathon, and oh what the heck, signed up for the Mother's Day Run too.
Within an hour of all that my throat got scratchy and my chest got heavy, and by evening I was completely stuffed up. Now, two weeks later, I still feel a little heavy in the chest, but it was still good running.
The fog we've had here for the past week is still hanging around, the trees are all frosty and the upper reaches of the downtown skyline is lost in the clouds. As I crossed the Centre Street bridge, there was a spirited crowd of runners crossing below me, running along Memorial.
The promenade wasn't too exciting, but at the C-Train bridge there was a car parked in the middle of the promenade and someone standing beside it, waving a stream of runners crossing the bridge to turn west. I caught up to one runner for a few minutes and discovered it was the Hypothermic Half Marathon. I had tried to sign up for that a few weeks ago, but it was full up, and considering how my running has been stymied by this cold the last couple of weeks, that's probably not a bad thing.
The crowd was directed up and over the Metawa Bridge at 14th Street, while I continued along the river. I was hoping I could manage a 10K run today, but was prepared to cut it short if I felt I was pushing it. Passing the Metawa committed me to ten kilometres unless I turned around and retraced my steps. There were moments when my chest felt a little heavy but mostly I was feeling good.
After crossing the river under Crowchild Trail, I found myself swimming upstream against the half-marathoners. I think I was catching the last of them, as the crowd petered out by the time I was along side the CBC studios.
This wasn't my fastest run, but it was much better that I had any reason to expect. The Path Under The Stairs slowed me down lots and at the top of that long hill, I decided to shortcut home by 2nd Street. I was done.
Tuesday's run:
Distance: 10.33 Time: 1:02:49
Average speed: 6:04 min/km. (9.87 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Wistful sad songs.
Back on January 30, online registration opened for the Police Half Marathon at 8:00 am, and by 8:20 I was signed up. And while I was at it, I signed up for the Calgary Half Marathon, and oh what the heck, signed up for the Mother's Day Run too.
Within an hour of all that my throat got scratchy and my chest got heavy, and by evening I was completely stuffed up. Now, two weeks later, I still feel a little heavy in the chest, but it was still good running.
The fog we've had here for the past week is still hanging around, the trees are all frosty and the upper reaches of the downtown skyline is lost in the clouds. As I crossed the Centre Street bridge, there was a spirited crowd of runners crossing below me, running along Memorial.
The promenade wasn't too exciting, but at the C-Train bridge there was a car parked in the middle of the promenade and someone standing beside it, waving a stream of runners crossing the bridge to turn west. I caught up to one runner for a few minutes and discovered it was the Hypothermic Half Marathon. I had tried to sign up for that a few weeks ago, but it was full up, and considering how my running has been stymied by this cold the last couple of weeks, that's probably not a bad thing.
The crowd was directed up and over the Metawa Bridge at 14th Street, while I continued along the river. I was hoping I could manage a 10K run today, but was prepared to cut it short if I felt I was pushing it. Passing the Metawa committed me to ten kilometres unless I turned around and retraced my steps. There were moments when my chest felt a little heavy but mostly I was feeling good.
After crossing the river under Crowchild Trail, I found myself swimming upstream against the half-marathoners. I think I was catching the last of them, as the crowd petered out by the time I was along side the CBC studios.
This wasn't my fastest run, but it was much better that I had any reason to expect. The Path Under The Stairs slowed me down lots and at the top of that long hill, I decided to shortcut home by 2nd Street. I was done.
Tuesday's run:
Distance: 10.33 Time: 1:02:49
Average speed: 6:04 min/km. (9.87 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Wistful sad songs.
Sunday, January 24, 2010
Some Sort-of-New Snow
There wasn't too much of it, but where it hadn't been brushed off the paths, it was like running on a layer of wet sand. An occasionally, where the path had been salted, a layer of wet sugar. Both kinds tended to stick to my shoes so I felt at times like I was running with lumps under my feet.
It felt a lot colder this morning, too, when I was first out. So I added a layer in getting ready to run. It was too extreme a case of over-dressing, but I was a little warm for most of the run.
It was still kinda cold, though. And yet there were a lot of people out. Lots of large groups and pairs. I like when there are lots out, because it gives the paths a good energy.
I had a slow start, with that weird wet-sugar snow on the Centre Street bridge. But even along the promenade, I wasn't setting records. I felt good, and my pace seemed right on, but the GPS said otherwise. Anyway, after thirty minutes I was doing much better.
The underpass under the Louise bridge near 10th Street is still clear. The ice was scraped out and piled up along the river bank. It feels like you're running in an ice trench. It looks very dramatic and is quite lovely.
Not much else was striking about the run. I knew I was a little slow as it wasn't too long before the one hour mark that I circled Angel's Cage. I usually get there about 53 or 54 minutes, but today it was more like 58 minutes. That doesn't sound like a lot, but it's very noticeable.
On the homeward leg, I was a little faster to start, but slowed down a lot after 10th Street. The climb up The Path wasn't hard, but I was almost out of gas, and the run along the bluff was more of a shuffle.
Still, I finished, and as always, I'm glad I got out.
Sunday's run:
Distance: 16.34 Time: 1:39:34
Average speed: 6:05 min/km. (9.85 kph)
Rest distance: 1.11 km. Rest time: 11:00.
Total distance: 17.45 km. Total time: 1:50:34.
Shoes: New Balance 769 (blue).
Today's earworm: fun L n K.
It felt a lot colder this morning, too, when I was first out. So I added a layer in getting ready to run. It was too extreme a case of over-dressing, but I was a little warm for most of the run.
It was still kinda cold, though. And yet there were a lot of people out. Lots of large groups and pairs. I like when there are lots out, because it gives the paths a good energy.
I had a slow start, with that weird wet-sugar snow on the Centre Street bridge. But even along the promenade, I wasn't setting records. I felt good, and my pace seemed right on, but the GPS said otherwise. Anyway, after thirty minutes I was doing much better.
The underpass under the Louise bridge near 10th Street is still clear. The ice was scraped out and piled up along the river bank. It feels like you're running in an ice trench. It looks very dramatic and is quite lovely.
Not much else was striking about the run. I knew I was a little slow as it wasn't too long before the one hour mark that I circled Angel's Cage. I usually get there about 53 or 54 minutes, but today it was more like 58 minutes. That doesn't sound like a lot, but it's very noticeable.
On the homeward leg, I was a little faster to start, but slowed down a lot after 10th Street. The climb up The Path wasn't hard, but I was almost out of gas, and the run along the bluff was more of a shuffle.
Still, I finished, and as always, I'm glad I got out.
Sunday's run:
Distance: 16.34 Time: 1:39:34
Average speed: 6:05 min/km. (9.85 kph)
Rest distance: 1.11 km. Rest time: 11:00.
Total distance: 17.45 km. Total time: 1:50:34.
Shoes: New Balance 769 (blue).
Today's earworm: fun L n K.
Wednesday, January 20, 2010
Still Still Here
Despite the best of intentions, I am again late in writing up my run. I was out Sunday morning, and endured a cold start as I recall. No cramping like a couple of weeks ago, just a little bit of an ache which disappeared after thirty minutes or so.
Even though it was cold, there were a lot of people out running, and even quite a few walking too. Of course I was running against the usual west wind, and about half way through, I thought about my cold tummy from a couple of weeks before. But this time all was staying warm.
I think that whatever was slowing me down in December is completely past. This run felt so typical, with a slow warm up, and middling speed in the second quarter, to fast in the third quarter, to spent and all done in the last quarter.
I was tempted to follow the previous two long runs, in cutting through Sunnyside and taking the easier slopes of the groomed paths that were slashed across the face of the bluff last year. But I went back to the usual course, and stayed on the berm along Memorial, to The Stairs and The Path Under.
The top of the bluff by then was a little slippery, but I stayed on the path as usual, and had a slippery finish along unshovelled sidewalks.
Sunday's run:
Distance: 16.69 Time: 1:36:15
Average speed: 5:46 min/km. (10.40 kph)
Rest distance: 0.92 km. Rest time: 10:00.
Total distance: 17.60 km. Total time: 1:46:15.
Shoes: New Balance 769 (blue).
Today's earworm: endless L n K.
Even though it was cold, there were a lot of people out running, and even quite a few walking too. Of course I was running against the usual west wind, and about half way through, I thought about my cold tummy from a couple of weeks before. But this time all was staying warm.
I think that whatever was slowing me down in December is completely past. This run felt so typical, with a slow warm up, and middling speed in the second quarter, to fast in the third quarter, to spent and all done in the last quarter.
I was tempted to follow the previous two long runs, in cutting through Sunnyside and taking the easier slopes of the groomed paths that were slashed across the face of the bluff last year. But I went back to the usual course, and stayed on the berm along Memorial, to The Stairs and The Path Under.
The top of the bluff by then was a little slippery, but I stayed on the path as usual, and had a slippery finish along unshovelled sidewalks.
Sunday's run:
Distance: 16.69 Time: 1:36:15
Average speed: 5:46 min/km. (10.40 kph)
Rest distance: 0.92 km. Rest time: 10:00.
Total distance: 17.60 km. Total time: 1:46:15.
Shoes: New Balance 769 (blue).
Today's earworm: endless L n K.
Friday, January 15, 2010
A Short One
I did run a few days ago. This was not much of a run. I was a little short on time, but wanted to get something in. My mid week runs have been hard to get in lately.
I started out as usual, heading down to the river and running along Memorial, but I cut it short at the C-Train bridge.
It was a long enough run to get warmed up though, and it was enough to burn off some of those holiday calories that seem to have settled right around my belt line.
Tuesday's run:
Distance: 5.76 Time: 34:14
Average speed: 5:56 min/km. (10.10 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Wistful L n K.
I started out as usual, heading down to the river and running along Memorial, but I cut it short at the C-Train bridge.
It was a long enough run to get warmed up though, and it was enough to burn off some of those holiday calories that seem to have settled right around my belt line.
Tuesday's run:
Distance: 5.76 Time: 34:14
Average speed: 5:56 min/km. (10.10 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Wistful L n K.
Sunday, January 10, 2010
Becoming the Occasional Runner
That seems to be what I'm doing. I do want to get back into a routine of getting out at least three times a week, but it seems lately that my motivation has flown the coop. And I have excuses: too cold, too late, too early, too tired, blah, blah.
I got out this morning, a little later than usual. The streets now have that brown mush that has the consistency of wet sugar, and it's hard to run on. Meanwhile the sidewalks are either packed snow, which is not bad to run on, or wet ice, which is treacherous as heck. But the paths are really pretty good.
I trekked down Nony's Awful Little Hill to the Centre Street bridge, and across it. The first interval was pretty slow, but that's because the hill had some icy spots to pick my way through.
Along the promenade, it was clear. The Sunday morning running groups were just finishing up by the big brass propeller. Farther along, it was a little quieter. At the Louise Bridge, the ice jam was still huge, and the path underpasses were still under tons of ice. I stayed topside and jay-walked across 9th Street.
The path was clear all the way after that. Lots of runners out along that stretch of the river. In fact, for the entire run there were lots of people out running and a few walking.
The rest of the run was pretty uneventful. At the C-Train bridge on the return leg, I took the pedestrian overpass across Memorial and ran down that side to 7th Street, where I cut northward and ran through Sunnyside to the path that follows along the bottom of the bluff.
I took one of the new trails that they slashed across the bluff face last year. This one lead up to where 4th Street met Crescent Road, and from there I headed home.
It was a pretty good run. I still felt a little slow, but I wasn't too far off where I was a couple of months ago, performance wise, and I didn't get any of the leg cramps. It was better than last week's run, for which I'll include the stats here too.
Last week's run:
Distance: 16.10 Time: 1:35:56
Average speed: 5:57 min/km. (10.07 kph)
Rest distance: 0..96 km. Rest time: 10:00.
Total distance: 17.06 km. Total time: 1:45:56.
Today's run:
Distance: 15.98 Time: 1:32:48
Average speed: 5:48 min/km. (10.33 kph)
Rest distance: 0.92 km. Rest time: 10:00.
Total distance: 16.90 km. Total time: 1:42:52.
Shoes: New Balance 769 (blue).
Today's earworm: all L n K.
Weather: Partly cloudy and 6C.
I got out this morning, a little later than usual. The streets now have that brown mush that has the consistency of wet sugar, and it's hard to run on. Meanwhile the sidewalks are either packed snow, which is not bad to run on, or wet ice, which is treacherous as heck. But the paths are really pretty good.
I trekked down Nony's Awful Little Hill to the Centre Street bridge, and across it. The first interval was pretty slow, but that's because the hill had some icy spots to pick my way through.
Along the promenade, it was clear. The Sunday morning running groups were just finishing up by the big brass propeller. Farther along, it was a little quieter. At the Louise Bridge, the ice jam was still huge, and the path underpasses were still under tons of ice. I stayed topside and jay-walked across 9th Street.
The path was clear all the way after that. Lots of runners out along that stretch of the river. In fact, for the entire run there were lots of people out running and a few walking.
The rest of the run was pretty uneventful. At the C-Train bridge on the return leg, I took the pedestrian overpass across Memorial and ran down that side to 7th Street, where I cut northward and ran through Sunnyside to the path that follows along the bottom of the bluff.
I took one of the new trails that they slashed across the bluff face last year. This one lead up to where 4th Street met Crescent Road, and from there I headed home.
It was a pretty good run. I still felt a little slow, but I wasn't too far off where I was a couple of months ago, performance wise, and I didn't get any of the leg cramps. It was better than last week's run, for which I'll include the stats here too.
Last week's run:
Distance: 16.10 Time: 1:35:56
Average speed: 5:57 min/km. (10.07 kph)
Rest distance: 0..96 km. Rest time: 10:00.
Total distance: 17.06 km. Total time: 1:45:56.
Today's run:
Distance: 15.98 Time: 1:32:48
Average speed: 5:48 min/km. (10.33 kph)
Rest distance: 0.92 km. Rest time: 10:00.
Total distance: 16.90 km. Total time: 1:42:52.
Shoes: New Balance 769 (blue).
Today's earworm: all L n K.
Weather: Partly cloudy and 6C.
Tuesday, December 29, 2009
Getting Back Into the Swing
I felt a lot better out there today. The cramping didn't recur, thank goodness, but I still felt a little stiff in the calves, and legs in general. I still felt heavy, too, and it seemed like my feet were slapping the pavement pretty hard.
The Path Under The Stairs is a little dicey but if I stay on the south side of the path, in the shadow of the ridge of snow piled up from plowing, I'm on packed snow all the way down, and up when I come back. After that, it's pretty clear.
I took the ramp from the foot bridge down to the path along Memorial Drive. It felt like I was doing better this time too. I felt faster, and when I glanced at the GPS when I reached the walk like at 7th Street, the time was about where it usually is when I get to that point.
At 10th Street, the underpass is still under water and a lot of ice. I imagine they'll have to replace the guard rails again in the spring, as the metre and a half of ice will likely bend the existing one pretty bad before it melts away. There is also construction that's been going on since the spring.
The parking lot by the Parks office is still fenced off and full of odd piles of materials and equipment. They've routed the path along the curb beside Memorial Drive, until just past the parking lot it dodges away from the street toward the existing trail.
All reasonably clear, a little packed snow. I climbed up onto the Metawa Bridge at 14th Street as usuual. There was a little bit of a breeze from the west, but by then I was warmed up and not noticing it.
On the other side, it was quiet, and I met the few runners that I'd already met on the other side. At the Metawa Bridge, I crossed quickly when there was a lull in the traffic. The crosswalks aren't in the right place: I'd have to cross 4th Avenue, then 9th Street (which the bridge connects to on the south side of the river) then back across 4th Avenue again. There's no crosswalk on the north side of 4th.
Running down between the Metawa Bridge and the C-Train bridge to go under it, I looked over my shoulder at the mass of ice that had piled up in the underpass. A runner was picking his way through the jagged mess to the other side. I had no confidence that there were no thin spots. It had to be a metre over the lowest point of the path down there.
The rest of the run was no big deal. I still felt heavy but the leg cramps were mostly a memory. The run up The Path was the usual huff and puff, and the steepest part seemed to be unusually demanding. But it seemed to take no time to get to the top.
From there, it was the usual six hundred metres or so to my finish line, a short block to walk, and then some serious stretching on my front step.
Today's run:
Distance: 7.06 Time: 43:10
Average speed: 6:07 min/km. (9.81 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Sad L n K with happy notes.
Weather: Sunny and -9C .
The Path Under The Stairs is a little dicey but if I stay on the south side of the path, in the shadow of the ridge of snow piled up from plowing, I'm on packed snow all the way down, and up when I come back. After that, it's pretty clear.
I took the ramp from the foot bridge down to the path along Memorial Drive. It felt like I was doing better this time too. I felt faster, and when I glanced at the GPS when I reached the walk like at 7th Street, the time was about where it usually is when I get to that point.
At 10th Street, the underpass is still under water and a lot of ice. I imagine they'll have to replace the guard rails again in the spring, as the metre and a half of ice will likely bend the existing one pretty bad before it melts away. There is also construction that's been going on since the spring.
The parking lot by the Parks office is still fenced off and full of odd piles of materials and equipment. They've routed the path along the curb beside Memorial Drive, until just past the parking lot it dodges away from the street toward the existing trail.
All reasonably clear, a little packed snow. I climbed up onto the Metawa Bridge at 14th Street as usuual. There was a little bit of a breeze from the west, but by then I was warmed up and not noticing it.
On the other side, it was quiet, and I met the few runners that I'd already met on the other side. At the Metawa Bridge, I crossed quickly when there was a lull in the traffic. The crosswalks aren't in the right place: I'd have to cross 4th Avenue, then 9th Street (which the bridge connects to on the south side of the river) then back across 4th Avenue again. There's no crosswalk on the north side of 4th.
Running down between the Metawa Bridge and the C-Train bridge to go under it, I looked over my shoulder at the mass of ice that had piled up in the underpass. A runner was picking his way through the jagged mess to the other side. I had no confidence that there were no thin spots. It had to be a metre over the lowest point of the path down there.
The rest of the run was no big deal. I still felt heavy but the leg cramps were mostly a memory. The run up The Path was the usual huff and puff, and the steepest part seemed to be unusually demanding. But it seemed to take no time to get to the top.
From there, it was the usual six hundred metres or so to my finish line, a short block to walk, and then some serious stretching on my front step.
Today's run:
Distance: 7.06 Time: 43:10
Average speed: 6:07 min/km. (9.81 kph)
Shoes: New Balance 769 (Blue).
Today's earworm: Sad L n K with happy notes.
Weather: Sunny and -9C .
Sunday, December 27, 2009
An Improvement
It's still going slow this season. I've really fallen off the rails here. I didn't get the leg cramps as bad as the last couple of times out, but they were still there. And after almost an hour they were down to a dull ache.
I headed out shortly after sunrise, running toward and along the bluff, and then down Nony's Awful Little Hill to the Centre Street bridge. I worried about being under-dressed. I was feeling the cold, but hoped that I would warm up enough from running.
At the first interval, I was slower than the last time I was out. I let go of any thoughts of having a reasonably fast run, and just concentrated on getting in the distance I wanted and getting it done.
I ran along the promenade, not the hobble that it felt like last time, but the heaviness was still there. I felt like I had gained forty pounds somewhere, the way my foot impact was hammering the pavement. I feel heavy and entirely graceless.
At the C-Train bridge I crossed to the north side of the river. The underpass under the Louise Bridge was still under ice and water, and I imagine the path on the other side might be neglected by the sidewalk plows because of that.
The run along Memorial was a heavy plodding affair. I wasn't improving my time much, and sometimes when I was on a walk break, I missed the chime to start running again.
By the time I got to the pedestrian overpass near the Boy Scouts building, the leg cramps were a distant ache, but I still couldn't get it in gear. I think I was running slower and slower as time went on.
I had another walk break just past Crowchild, and decided to call it a day. I'm usually there after about 30 minutes, but this was at the 40 minute mark, so was way off my usual pace. I turned around.
Something interesting to notice is that with the sun so low in the sky, almost all of Memorial drive from the C-Train bridge to Centre Street is in shadow from all the downtown skyscrapers across the river. Those towers cast long shadows.
When I got to The Path Under The Stairs, I actually managed to feel a bit more energetic and be a little aggressive. Climbing a slope seems to ease the kind of cramps I've been getting. But at the top, I was pretty much used up.
A sunny, beautiful day for running today, and in general I felt better than the last couple of weeks.
Today's run:
Distance: 10.39 Time: 1:08:52
Average speed: 6:37 min/km. (9.05 kph)
Rest distance: 0.68 km. Rest time: 7:00.
Total distance: 11.07 km. Total time: 1:15:52.
Shoes: New Balance 769 (blue).
Today's earworm: wistful L n K.
Weather: Sunny and -11C.
I headed out shortly after sunrise, running toward and along the bluff, and then down Nony's Awful Little Hill to the Centre Street bridge. I worried about being under-dressed. I was feeling the cold, but hoped that I would warm up enough from running.
At the first interval, I was slower than the last time I was out. I let go of any thoughts of having a reasonably fast run, and just concentrated on getting in the distance I wanted and getting it done.
I ran along the promenade, not the hobble that it felt like last time, but the heaviness was still there. I felt like I had gained forty pounds somewhere, the way my foot impact was hammering the pavement. I feel heavy and entirely graceless.
At the C-Train bridge I crossed to the north side of the river. The underpass under the Louise Bridge was still under ice and water, and I imagine the path on the other side might be neglected by the sidewalk plows because of that.
The run along Memorial was a heavy plodding affair. I wasn't improving my time much, and sometimes when I was on a walk break, I missed the chime to start running again.
By the time I got to the pedestrian overpass near the Boy Scouts building, the leg cramps were a distant ache, but I still couldn't get it in gear. I think I was running slower and slower as time went on.
I had another walk break just past Crowchild, and decided to call it a day. I'm usually there after about 30 minutes, but this was at the 40 minute mark, so was way off my usual pace. I turned around.
Something interesting to notice is that with the sun so low in the sky, almost all of Memorial drive from the C-Train bridge to Centre Street is in shadow from all the downtown skyscrapers across the river. Those towers cast long shadows.
When I got to The Path Under The Stairs, I actually managed to feel a bit more energetic and be a little aggressive. Climbing a slope seems to ease the kind of cramps I've been getting. But at the top, I was pretty much used up.
A sunny, beautiful day for running today, and in general I felt better than the last couple of weeks.
Today's run:
Distance: 10.39 Time: 1:08:52
Average speed: 6:37 min/km. (9.05 kph)
Rest distance: 0.68 km. Rest time: 7:00.
Total distance: 11.07 km. Total time: 1:15:52.
Shoes: New Balance 769 (blue).
Today's earworm: wistful L n K.
Weather: Sunny and -11C.
Sunday, December 20, 2009
Feeling Old and Slow
It was a tough run this morning. I was looking forward to it, too. It's not too cold, and the snow started just nicely. It's the kind of day that's fun to run through.
I'd also found some shoes yesterday, too, and they were feeling very good this morning. I actually found the same shoe as last time, not realizing it until just now, because they are blue trim instead of the yellow of the last pair. I expected the shin splints, and they came back, not too bad in the beginning. I crossed Centre Street bridge, and was surprised how soon my first rest period came.
I welcomed the walk break, but felt the wicked tightness in the shins. By the second break that hurt lots. I got to the Louise Bridge, and of course with the ice jam that's been on the river for a couple of weeks, the path is under water. So I took the C-Train bridge across to the north side of the river.
At the end of the bridge, I turned briefly to the west, but things hurt. So I turned east to head home. I did start to loosen up a tiny bit, so by the time I got to the ramp up to the foot bridge, I felt I could continue. The plan developed to continue at least to Edmonton Trail, then cross south again and back track to Prince's Island and head home.
After crossing under Centre Street, I thought a little about continuing to maybe Bridgeland Station and crossing north there, running through Bridgeland and up the hill there to head back home. That might have given me a dozen kilometres, at least. But things were no better by the time I reach Edmonton Trail, so I stuck to the original plan.
Interestingly, every interval seemed to be slower and slower. My pace was dismal. It seemed to take forever to get to Prince's Island, and crossing that, to climb The Path Under The Stairs. I stuck it out to my usual finish, but it felt like it took all morning.
Today's run:
Distance: 8.45 Time: 58:51
Average speed: 6:57 min/km. (9.36 kph)
Rest distance: 0..50 km. Rest time: 6:00.
Total distance: 8.95 km. Total time: 1:04:51.
Shoes: New Balance 769 (blue).
Today's earworm: Permanent L n K.
Weather: Light snow at -9C.
I'd also found some shoes yesterday, too, and they were feeling very good this morning. I actually found the same shoe as last time, not realizing it until just now, because they are blue trim instead of the yellow of the last pair. I expected the shin splints, and they came back, not too bad in the beginning. I crossed Centre Street bridge, and was surprised how soon my first rest period came.
I welcomed the walk break, but felt the wicked tightness in the shins. By the second break that hurt lots. I got to the Louise Bridge, and of course with the ice jam that's been on the river for a couple of weeks, the path is under water. So I took the C-Train bridge across to the north side of the river.
At the end of the bridge, I turned briefly to the west, but things hurt. So I turned east to head home. I did start to loosen up a tiny bit, so by the time I got to the ramp up to the foot bridge, I felt I could continue. The plan developed to continue at least to Edmonton Trail, then cross south again and back track to Prince's Island and head home.
After crossing under Centre Street, I thought a little about continuing to maybe Bridgeland Station and crossing north there, running through Bridgeland and up the hill there to head back home. That might have given me a dozen kilometres, at least. But things were no better by the time I reach Edmonton Trail, so I stuck to the original plan.
Interestingly, every interval seemed to be slower and slower. My pace was dismal. It seemed to take forever to get to Prince's Island, and crossing that, to climb The Path Under The Stairs. I stuck it out to my usual finish, but it felt like it took all morning.
Today's run:
Distance: 8.45 Time: 58:51
Average speed: 6:57 min/km. (9.36 kph)
Rest distance: 0..50 km. Rest time: 6:00.
Total distance: 8.95 km. Total time: 1:04:51.
Shoes: New Balance 769 (blue).
Today's earworm: Permanent L n K.
Weather: Light snow at -9C.
Wednesday, December 16, 2009
Hurtin' in Alberta
Jeez, what the heck? I was out - finally - for a run after the cold snap. Just too wussy to get out in that -45C wind chill, I guess. But man this was a hard run.
It was all packed snow, and not so bad for slipperiness. The Path Under The Stairs had a couple of spots at it's steepest that were a little dicey on the way down but for the most part it was pretty good running conditions.
But oh, so slow! No speed, and major pain in the shins. I was locking up, almost. I thought about stopping but figured I might just lock up permanently if I did. And heavy and slow. That's what it felt like. Every step was jarring and I just had no flow with it at all.
Is this what happened when you don't run for two weeks? It was tough!
Today's (actually yesterday's) run:
Distance: 5.56 Time: 37:10
Average speed: 6:41 min/km. (8.98 kph)
Shoes: New Balance 769.
Today's earworm: Sad and blue L n K.
Weather: Mostly cloudy and -8C
It was all packed snow, and not so bad for slipperiness. The Path Under The Stairs had a couple of spots at it's steepest that were a little dicey on the way down but for the most part it was pretty good running conditions.
But oh, so slow! No speed, and major pain in the shins. I was locking up, almost. I thought about stopping but figured I might just lock up permanently if I did. And heavy and slow. That's what it felt like. Every step was jarring and I just had no flow with it at all.
Is this what happened when you don't run for two weeks? It was tough!
Today's (actually yesterday's) run:
Distance: 5.56 Time: 37:10
Average speed: 6:41 min/km. (8.98 kph)
Shoes: New Balance 769.
Today's earworm: Sad and blue L n K.
Weather: Mostly cloudy and -8C
Tuesday, December 01, 2009
Late Afternoon Run
When I work at home on a running day, I usually take a break at noon, and run then, but today I felt I was on a roll and kept working right through noon and most of the afternoon.
A half hour before sunset, I was done, though. I changed and stepped out the door. Jeez, it was cold! I mean not crazy cold, but it has cooled off considerably in the last couple of days. The snow we got yesterday wasn't too bad though, and I found that what was icy on Sunday was now packed snow and quite good to run on.
I headed down The Path, taking it easy though. There were still icy spots and I did a bit of a dance at one point when I found one with the heel of my shoe. A little arm waving for balance and I was good.
Across Prince's Island and down the promenade. It was pretty packed and icy, but not bad and I made good time.
I still felt the shin splints but had none of the fatigue that I had on Sunday. It felt much like I was back to my old self, if I ignored the sore legs and heavy wooden feeling in them. Still, my time was off.
It didn't take long to warm up either. Running is funny that way for me, hard to get out and get going. Cold and stiff at the start, but I know if I stick it out, I'm going to feel pretty darn good about getting through one more run.
Today's run:
Distance: 7.09 Time: 42:46
Average speed: 6:01 min/km. (9.95 kph)
Shoes: New Balance 769.
Today's earworm: Sad and blue L n K.
Weather: Clear and -5C
A half hour before sunset, I was done, though. I changed and stepped out the door. Jeez, it was cold! I mean not crazy cold, but it has cooled off considerably in the last couple of days. The snow we got yesterday wasn't too bad though, and I found that what was icy on Sunday was now packed snow and quite good to run on.
I headed down The Path, taking it easy though. There were still icy spots and I did a bit of a dance at one point when I found one with the heel of my shoe. A little arm waving for balance and I was good.
Across Prince's Island and down the promenade. It was pretty packed and icy, but not bad and I made good time.
I still felt the shin splints but had none of the fatigue that I had on Sunday. It felt much like I was back to my old self, if I ignored the sore legs and heavy wooden feeling in them. Still, my time was off.
It didn't take long to warm up either. Running is funny that way for me, hard to get out and get going. Cold and stiff at the start, but I know if I stick it out, I'm going to feel pretty darn good about getting through one more run.
Today's run:
Distance: 7.09 Time: 42:46
Average speed: 6:01 min/km. (9.95 kph)
Shoes: New Balance 769.
Today's earworm: Sad and blue L n K.
Weather: Clear and -5C
Monday, November 30, 2009
After the Blizzard
Such as it was. It snowed Friday night after it rained and then it froze and driving was apparently not fun. There was some melting the next day, but it was mostly overcast, and not all that warm. So by Sunday morning there was still lots of ice and packed snow.
I started down the street toward the bluff and it was treacherous, with a good coat of ice and the temperatures warming up to well above freezing. I stayed on the sidewalk rather than run on Crescent Road, much better but still slippery.
Nony's Awful Little Hill wasn't bad, with just one short stretch where I opted to pick my way through the weeds on the side, and the Centre Street bridge was also a littel icy. But once I got off the bridge and on to the promenade, there was no ice at all.
My big problem was just keeping going. I felt shin splints, not debilitating, but hurting. And I had no energy. My pace was way off. I usually try to at least stay to less than 6 minutes per kilometre, but that was a far off goal.
I kept plodding. I felt I had the stamina, just not the strength for my usual speed. The shin splints stayed with me, against my hope that they would disappear if I just kept moving.
By the time I crossed under Crowchild, the legs felt better, and I was feeling a little bit looser. But still my speed was staying down. I stayed on the bike path on the way to Edworthy, as it had been cleared some and there was lots of packed snow where it wasn't bare pavement. By the time I passed the Extreme Bean the shin splints were history.
I think it's partly the shoes. They have just under 700 km on them and they feel heavy and have no bounce, so I think the cushioning in the insole is pretty much gone. On top of that was a night of celebration, though it was low key, and I certainly wasn't hung over, just very tired.
I rounded Angel's Cafe at least five minutes slower than usual. I switched to the pedestrian path, which isn't cleared in the winter. The snow was packed and there was a little more of it, but just fine for running. Further evidence that my shoes had reached their end was how jarring each step felt. I wasn't hurting by this time, but just felt the fatigue.
The rest of the run went by. I just wanted to get to the end. The Path Under The Stairs wasn't any more onerous than usual, but I was already done before I got there. Running along the top of the bluff, I just wanted to get to the end, and never thought to check out the mountains.
About 15 minutes longer than I usually run this one. I was very glad to be done this run.
Today's run:
Distance: 16.51 Time: 1:45:47
Average speed: 6:28 min/km. (9.36 kph)
Rest distance: 0.89 km. Rest time: 11:30.
Total distance: 17.34 km. Total time: 1:57:17.
Shoes: New Balance 769.
Today's earworm: All the Hits on L n K.
I started down the street toward the bluff and it was treacherous, with a good coat of ice and the temperatures warming up to well above freezing. I stayed on the sidewalk rather than run on Crescent Road, much better but still slippery.
Nony's Awful Little Hill wasn't bad, with just one short stretch where I opted to pick my way through the weeds on the side, and the Centre Street bridge was also a littel icy. But once I got off the bridge and on to the promenade, there was no ice at all.
My big problem was just keeping going. I felt shin splints, not debilitating, but hurting. And I had no energy. My pace was way off. I usually try to at least stay to less than 6 minutes per kilometre, but that was a far off goal.
I kept plodding. I felt I had the stamina, just not the strength for my usual speed. The shin splints stayed with me, against my hope that they would disappear if I just kept moving.
By the time I crossed under Crowchild, the legs felt better, and I was feeling a little bit looser. But still my speed was staying down. I stayed on the bike path on the way to Edworthy, as it had been cleared some and there was lots of packed snow where it wasn't bare pavement. By the time I passed the Extreme Bean the shin splints were history.
I think it's partly the shoes. They have just under 700 km on them and they feel heavy and have no bounce, so I think the cushioning in the insole is pretty much gone. On top of that was a night of celebration, though it was low key, and I certainly wasn't hung over, just very tired.
I rounded Angel's Cafe at least five minutes slower than usual. I switched to the pedestrian path, which isn't cleared in the winter. The snow was packed and there was a little more of it, but just fine for running. Further evidence that my shoes had reached their end was how jarring each step felt. I wasn't hurting by this time, but just felt the fatigue.
The rest of the run went by. I just wanted to get to the end. The Path Under The Stairs wasn't any more onerous than usual, but I was already done before I got there. Running along the top of the bluff, I just wanted to get to the end, and never thought to check out the mountains.
About 15 minutes longer than I usually run this one. I was very glad to be done this run.
Today's run:
Distance: 16.51 Time: 1:45:47
Average speed: 6:28 min/km. (9.36 kph)
Rest distance: 0.89 km. Rest time: 11:30.
Total distance: 17.34 km. Total time: 1:57:17.
Shoes: New Balance 769.
Today's earworm: All the Hits on L n K.
Tuesday, November 24, 2009
It's Still Being Nice Out!
Can't beat this weather. It's almost the end of November, and we really haven't had any major snowfalls, except for a couple that didn't stick around. Also no real cold snaps, except for a couple of days in October when I dropped to -15 or so. Leave's ya with a feeling that something is just around the corner, waiting to pounce.
I took a break from work, actually getting out a little earlier. Down to the path along the river and it was pretty quiet, as the lunch time crowd wouldn't be coming out until I was almost done.
The chill kinda followed me until I got part way down Cresent Road to the top of The Path. By the time I was at the bottom, I wasn't feeling cold at all. The light breeze that had been biting a little was unnoticeable.
The run was a run. Nothing notable about it, and I plodded down to 14th Street and the Metawa bridge. On the other side, a few lunch time runners were beginning to show, though it was still pretty quiet. I think the fair weather runners were staying in, even though it was a calm, clear, sunny day.
By the time I was on the south side of the river, my shins were burning. I did do some stretching before starting out, but those hurt. It didn't slow me down, just hurt. By the time I got to crossing Prince's Island, I was fine.
I was up The Path not fast, but steady, and not breathless. At the top, as I turned the hairpin to head west, I noticed the western horizon. Wow, clear all the way, with just a few grey blobs behind them. They were mostly dark because of the angle of the sun, but had a few gleaming white parts that were still in the sun.
I took that in until I got to the break in the guard rail where I head north and homeward.
Today's run:
Distance: 7.09 Time: 41:57
Average speed: 5:55 min/km. (10.14 kph)
Shoes: New Balance 769.
Today's earworm: Easy L n K.
Weather: Mainly sunny and 4C
I took a break from work, actually getting out a little earlier. Down to the path along the river and it was pretty quiet, as the lunch time crowd wouldn't be coming out until I was almost done.
The chill kinda followed me until I got part way down Cresent Road to the top of The Path. By the time I was at the bottom, I wasn't feeling cold at all. The light breeze that had been biting a little was unnoticeable.
The run was a run. Nothing notable about it, and I plodded down to 14th Street and the Metawa bridge. On the other side, a few lunch time runners were beginning to show, though it was still pretty quiet. I think the fair weather runners were staying in, even though it was a calm, clear, sunny day.
By the time I was on the south side of the river, my shins were burning. I did do some stretching before starting out, but those hurt. It didn't slow me down, just hurt. By the time I got to crossing Prince's Island, I was fine.
I was up The Path not fast, but steady, and not breathless. At the top, as I turned the hairpin to head west, I noticed the western horizon. Wow, clear all the way, with just a few grey blobs behind them. They were mostly dark because of the angle of the sun, but had a few gleaming white parts that were still in the sun.
I took that in until I got to the break in the guard rail where I head north and homeward.
Today's run:
Distance: 7.09 Time: 41:57
Average speed: 5:55 min/km. (10.14 kph)
Shoes: New Balance 769.
Today's earworm: Easy L n K.
Weather: Mainly sunny and 4C
Thursday, November 19, 2009
Beat the Sunset
Rushed home so I could get a run in before dinner, and perhaps even before sunset. Man but it gets dark so early.
The weather is still holding out this fall, and I probably could have run in shorts, but opted for the running tights. Seems like a lot of people walk to work downtown, too. The bridge was busy, though not crowded.
On the promenade, lots of leaves blowing around and the ducks in that little bit of river that flows between the promenade and Prince's Island were making a quite a racket. The trees are naked, of course, but there's squirrels out and they're busy.
Along Bow Trail, nothing exciting. Same as when crossing the Metawa Bridge, and even along Memorial. The Path was the usual challenge, but at the top I had lots left and my breathing was quite even. That's never happened before, so was kinda cool. No slowing up a little to let my breath catch up with me.
Anyway, a good finish, and I was home before dark.
Distance: 7.17 Time: 40:31
Average speed: 5:38 min/km. (10.62 kph)
Shoes: New Balance 769.
Today's earworm: Lovin' L n K.
Weather: Sunny and 7C
The weather is still holding out this fall, and I probably could have run in shorts, but opted for the running tights. Seems like a lot of people walk to work downtown, too. The bridge was busy, though not crowded.
On the promenade, lots of leaves blowing around and the ducks in that little bit of river that flows between the promenade and Prince's Island were making a quite a racket. The trees are naked, of course, but there's squirrels out and they're busy.
Along Bow Trail, nothing exciting. Same as when crossing the Metawa Bridge, and even along Memorial. The Path was the usual challenge, but at the top I had lots left and my breathing was quite even. That's never happened before, so was kinda cool. No slowing up a little to let my breath catch up with me.
Anyway, a good finish, and I was home before dark.
Distance: 7.17 Time: 40:31
Average speed: 5:38 min/km. (10.62 kph)
Shoes: New Balance 769.
Today's earworm: Lovin' L n K.
Weather: Sunny and 7C
Tuesday, November 17, 2009
The Wicked Wind from the West
Jeekers, it's some kind of windy out there! Warm enough for shorts and tee, so that was nice, actually spectacular given that it's mid November. But approaching the intersection where I usually start running, there seemed to be a permanent dust devel whipping leaves and other detritus into the air.
I was out at noon again, and it was busy. The Path Under The Stairs and The Stairs themselves were busy, but the start was good. I ran up on the bridge and took the ramp down to the trail beside Memorial Drive.
It wasn't too bad in the trees, but in any clear space, it was a battle against the wind. And I was never sure which way it was coming from, only that it was coming from in front of me.
Someone had pulled in behind me as I took that ramp and they were drafting me, too. It's a little weird having someone just hanging a few feet back off of your shoulder. The awareness that someone is behind you kind of dominates the run, and I find I'm wishing they'd just pass me already.
Anyway, up onto the Metawa Bridge at 14th Street, and down the other side by Bow Trail. Really busy with lots of runners along there. My shadow seemed to fall back a little with the traffic.
After passing the C-Train bridge, and with the widening of the promenade, there was more maneuvering room, but the shadow still took it's time catching up. Finally, just past the helicopter pad, she passed. And I slowed. It was like a pressure valve was suddenly release. Silly, but that's some of the psychology of running.
After that, I crossed Prince's Island and the bridge. I took the two flights of steps up The Stairs to the landing that empties out on The Path. That was slow, with the crowd climbing in front of me. The Path was a slog but I was pushing it, and was breathing hard at the top. The rest of the run was recovering from that effort, trying to get my breathing evened out.
Distance: 7.00 Time: 40:19
Average speed: 5:45 min/km. (10.42 kph)
Shoes: New Balance 769.
Today's earworm: Easy L n K.
Weather: Sunny and 12C
I was out at noon again, and it was busy. The Path Under The Stairs and The Stairs themselves were busy, but the start was good. I ran up on the bridge and took the ramp down to the trail beside Memorial Drive.
It wasn't too bad in the trees, but in any clear space, it was a battle against the wind. And I was never sure which way it was coming from, only that it was coming from in front of me.
Someone had pulled in behind me as I took that ramp and they were drafting me, too. It's a little weird having someone just hanging a few feet back off of your shoulder. The awareness that someone is behind you kind of dominates the run, and I find I'm wishing they'd just pass me already.
Anyway, up onto the Metawa Bridge at 14th Street, and down the other side by Bow Trail. Really busy with lots of runners along there. My shadow seemed to fall back a little with the traffic.
After passing the C-Train bridge, and with the widening of the promenade, there was more maneuvering room, but the shadow still took it's time catching up. Finally, just past the helicopter pad, she passed. And I slowed. It was like a pressure valve was suddenly release. Silly, but that's some of the psychology of running.
After that, I crossed Prince's Island and the bridge. I took the two flights of steps up The Stairs to the landing that empties out on The Path. That was slow, with the crowd climbing in front of me. The Path was a slog but I was pushing it, and was breathing hard at the top. The rest of the run was recovering from that effort, trying to get my breathing evened out.
Distance: 7.00 Time: 40:19
Average speed: 5:45 min/km. (10.42 kph)
Shoes: New Balance 769.
Today's earworm: Easy L n K.
Weather: Sunny and 12C
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