A Cold Clear Morning

A perfect day for running, as long as you layer up and make sure you can stay warm. Actually it's easy to over dress, and I was sort of, which means I was probably dressed about right, a little cold running into the wind, and a little warm running with it. A lot of runners were out too, dressed in various layers. No shorts, like I saw a couple of days ago, but definitely the other extreme, including big honkin' leather mitts and thick scarves.

It's been a week since I've been out, and I felt it. Achy in a few places, thought probably not like I could be given how I haven't been out much the last couple of weeks.

It was icy all over, but most of the trails have clear paths along the edge or down the middle. It's rare to have to actually run on the ice, but there is a  fair amount of dancing left and right to go around the ice patches. Even The Path Under The Stairs had a nice clean lane down the side.

I thought I'd stay with a 10K run, which felt about right for now. I'm not breaking any speed or distance records under the current conditions.

Two weeks ago, I ran the Last Chance Half Marathon, before much of the cold and snow hit. Or was it three...? Talk about middle of the pack; I came in 221st in a field of 468, 143rd out of 211 male runners, 24th out of 44 in my age division. My chip time was 1:54:32 for a pace of 5:28, and ya know, that's pretty darn good!

Last Chance Half Marathon (by my Garmin):
Distance: 20.90 Time: 1:54:43
Average speed: 5:29 min/km. (10.93 kph)
Shoes: New Balance 769 (Yellow 2)

Last Sunday's run:
Distance: 10.17 Time: 1:04:29
Average speed: 6:20 min/km. (9.46 kph)
Shoes: New Balance 769 (Yellow 1)

Today's run:
Distance: 10.24 Time: 1:01:15
Average speed: 5:58 min/km. (10.03 kph)
Shoes: New Balance 769 (Blue)

Strange morning

Another gorgeous fall day. We seem to be getting all the nice weather we were denied over the summer, and no crazy hot temperatures.

The sun was just kinda peeking out from the lone cloud in the sky as I started. By the time I got downtown it was cleared off, and just being a clear sparkling day. Not too busy, and I wonder if the time change messed some people up. Sort of messed my morning, but nothing serious.

Just past Crowchild, two police cars, and a TV news vehicle. That yellow police tape was across the path. A guy carrying a big TV camera and tripod back to the news car said a body was found. It must have been all over by then, cuz at that point, the police were untying the tape and clearing the path. Kinda freaky.

The rest of the run was pretty regular. One thing I did notice was the path below Spruce Cliff is now in shadow at that time of day. With the time change, the sun is higher now instead of shining directly down the path as it usually is when I run there.

On the way back, at 10th Street, a noisy siren was coming up behind me, and as I crossed the turn lane to the island to wait for the walk signal, another police car pulled into that lane to bypass the traffic that had stopped. I was kinda caught in the middle of crossing the lane, and though I had lots of time to get out of the way, it's a little disconcerting to discover a racing police car with all lights flashing, bearing down on you.

Entirely too much excitement for a quiet Sunday morning.

Today's run:
Distance: 17.03 Time: 1:37:18
Average speed: 5:42 min/km. (10.57 kph)
Rest distance: 0.98 km. Rest time: 10:00.
Total distance: 18.01 km. Total time: 1:47:18
Shoes: New Balance 769 (Yellow 2).

A Brief Look at Spring

This town is so weird, weather-wise. The last two days have been clear and warm, up to 20C and warmer. Patios were open yesterday afternoon. Yesterday I did an early November run in shorts and tee. Back to a more normal looking day today though, everything frosty and the mountains are white again.

My last run before yesterday was almost two weeks ago, a Sunday long run. That one was in thick fog. No visibility on the bluff and while it was better down by the river, the downtown skyline was lost in the mists above 12 or 15 stories or so. Love running in those conditions cuz the fog seems to absorb sound and makes things look magical and mysterious. Apparently lots of others feel that way too, as the river paths were busy.

The run way back on Oct 24th:
Distance: 16.95 Time: 1:36:11
Average speed: 5:40 min/km. (10.57 kph)
Rest distance: 0.94 km. Rest time: 10:00.
Total distance: 17.89 km. Total time: 1:46:11
Shoes: New Balance 769 (Yellow 2).
L n K
Yesterday's run:
Distance: 10.10.2 Time: 58:47
Average speed: 5:45 min/km. (10.41 kph)
Shoes: New Balance 769 (Blue).

The Sun Sets on Tonight's Run

I didn't get home until a little later than usual, so it was also later than usual for getting out to run. About this time of year, the days are short, and the sun sets early. I noticed it was gone from the sky on the last couple of kilometres. Kind of sad somehow, summer is definitely over and soon another snow will come that won't go away the next day.

I ran to 14th Street, then back to Edmonton Trail again. There seemed to be lots of runners out, and that might be due to the time. I've found that the 5:00 to 6:00 seems to be devoid of runners, but the start to come out during the supper hour.

Today's run
Distance: 10.49 Time: 1:00:40
Average speed: 5:47 min/km. (10.06 kph)
Shoes: New Balance 769 (Yellow 1).
L n K

Squishy Shoe

Not from being wet, mind you, well yes wet, but only a little bit, and just from where my toe was bleeding. A toenail had developed an edge and was digging in a little deep.

That's how exciting the run was, pretty straight forward, run of the mill. It was about average busy as far as running traffic. There was something going on at Eau Claire, and I had to thread my way through a crowd. There were even mats down for timing chips, and several people running toward me with racing bibs pinned on. No idea what it was, but I was out of that crowd after passing the Louise Bridge.

All in all, though it was simply a gorgeous day. The snow that fell a couple of days ago was gone, and the leaves were crunchy again. Sunny and clear, not a cloud to be seen all day.

Today's run:
Distance: 16.54 Time: 1:35:51
Average speed: 5:47 min/km. (10.59 kph)
Rest distance: 1.00 km. Rest time: 10:02.
Total distance: 17.54 km. Total time: 1:45:53
Shoes: New Balance 769 (Yellow 2).
L n K

First Snow

It's gorgeous out this morning. Big fat fluffy snowflakes, coming down thick enough to obscure the downtown skyline from across the river. It's piling up on the grass, but still melting as it hits the pavement. Lots of puddles to dodge on the paths, and I wasn't entirely successful.

Not too much of a breeze either, just enough for it to take a little time to warm up running westward into it. I was the only one out there on the north side, and I saw only two others coming back toward home, near Eau Claire.

One shoe refused to stay tied. I've never had a problem before, and can only vaguely remember a couple of other times when I had to stop and re-tie a shoe. Today it was twice, even with the funky string-of-beads style of lace that New Balance uses.

Quite a change from last Sunday's run, when it was warm, and sunny, and the paths were full of runners. Two entirely different climates, two lovely, fun runs.

Sunday's run:
Distance: 17.06 Time: 1:36:24
Average speed: 5:39 min/km. (10.59 kph)
Rest distance: 0.99 km. Rest time: 10:00.
Total distance: 17.97 km. Total time: 1:46:24
Shoes: New Balance 769 (Yellow 2).
L n K
Today's Run:
Distance: 10.21 Time: 59:51
Average speed: 5:51 min/km. (10.06 kph)
Shoes: New Balance 769 (Blue).

Among the Naked Trees

It's fall, no doubt about it. More sun gets through to the ground when you run through the trees, and there's that rustly crunching sound. There's more wind too, and darn but it can be chilly in the morning.

I've changed up things so that my Tuesday run goes east and west. I've been crossing to Eau Claire and heading east to Edmonton Trail, then across to the north side where I go west to 14th Street, and back to Eau Claire again. Amazingly, it's pretty much the same distance as my loop to Crowchild and back.

Running along Riverfront Avenue, for the most part you can stay on the sidewalk, but occasionally you have to drop off the curb when the construction fence crowds you. For all the construction going on, it should look pretty good. But I don't think it'll be done until next spring.

The Friday night run was back on my usual Crowchild loop. It's still warm for running, and I'm glad I can still wear shorts. It was nice and a little less crowded. I think the usual commuters might be thinned out from people making an extra long weekend out of it.

The Path. I'm starting to look forward to getting to that. Not because it means I'm almost at the end of a run, well, I do look forward to that. But I'm having fun pushing hard on the climb. Don't know where that energy is coming from. Love the feeling when I get to the top

Tuesday's run:
Distance: 9.91 Time: 1:01:04
Average speed: 6:09 min/km. (9.74 kph)
Shoes: New Balance 769 (Yellow 1).

Friday's run:
Distance: 10.12 Time: 59:02
Average speed: 5:50 min/km. (10.29 kph)
Shoes: New Balance 769 (Blue).

Summer is Finally Here?

Actually, it's not all that summery out. The trees are now nearly naked, and the path is particularly crunchy with leaves. Still, it's reasonably warm, enough for shorts and tee shirt. And for a lot of runners too. Not crowded out there, but busy. And I had a great run. I think I'm finally past the laziness that took over last spring.

I also signed up for a motivator just now. L n K I had thought about doing the Harvest Half Marathon this year, and never got to looking into it. And now it's gone by having been run yesterday. There is one last big run of the year coming up, so I jumped into that. I run the Last Chance Half Marathon on November 14.

Today's run:
Distance: 17.04 Time: 1:38:04
Average speed: 5:45 min/km. (10.43 kph)
Rest distance: 0.94 km. Rest time: 10:00.
Total distance: 17.98 km. Total time: 1:48:04
Shoes: New Balance 769 (Yellow 2).

Indian Summer Hangs On

Another beautiful day, and just lovely for running. The trees have shed a lot of bulk today, with a stiff breeze stirring the leaf piles. I ran the usual route, down to Crowchild and back. The paths were surprisingly busy, and at times the congestion was a little close. Everyone wants to get outside before the real cold weather comes, I guess.

Tonight's run:
Distance: 10.16 Time: 57:37
Average speed: 5:40 min/km. (10.58 kph)
Shoes: New Balance 769 (Yellow 1).

A Small Change

I made a little change to my route, about the third time I've gone that way in the last couple of weeks. I cross Prince's Island, but then I head east to the Langevin Bridge at Edmonton Trail. On the north side of the river I go west again, as far as 14th Street, then back along the south side to Prince's Island again. Just a tiny bit longer than the run straight out to Crowchild and back.
L n K
Tonight's run:
Distance: 10.53 Time: 1:01:31
Average speed: 5:50 min/km. (10.26 kph)
Shoes: New Balance 769 (Blue).

Technicolor Run

Wow, is it ever some kind of colourful out there! This time of year is when the view from the bluff can be breathtaking, and so too along the river. There is so much red, which I never expect to see on the prairie. I grew up with poplar yellow and maple brown, nothing red anywhere that I remember. But the river valley is lined with red. Saskatoons? Dogwood? I don't know what bush is what.

I ran the route in reverse of what I've been running it for the past ... how many months? It's so different looking, surprisingly so, going the other way. But all the colour, it's dazzling.

On top of all that, I had a good strong run. The last couple of runs, I think I've been running as good as I was in early spring, before I started slacking for the summer.

Still slacking at the write ups, though....
L n K
The run on the 12th:
Distance: 16.66 Time: 1:34:23
Average speed: 5:39 min/km. (10.59 kph)
Rest distance: 1.24 km. Rest time: 10:00.
Total distance: 17.90 km. Total time: 1:44:23
Shoes: New Balance 769 (Yellow 2).
L n K
The run on the 15th:
Distance: 9.79 Time: 58:22
Average speed: 5:57 min/km. (10.06 kph)
Shoes: New Balance 769 (Blue).

And then I didn't run for about a week...

The run on Tuesday:
Distance: 10.71 Time: 1:02:26
Average speed: 5:49 min/km. (10.29 kph)
Shoes: New Balance 769 (Blue).
L n K
The run on Friday:
Distance: 10.20 Time: 58:17
Average speed: 5:43 min/km. (10.49 kph)
Shoes: New Balance 769 (Yellow 1).
L n K
Today's run:
Distance: 17.41 Time: 1:39:53
Average speed: 5:44 min/km. (10.46 kph)
Rest distance: 1.05 km. Rest time: 11:00.
Total distance: 18.45 km. Total time: 1:50:53
Shoes: New Balance 769 (Yellow 2).

On a New Schedule

Friday night runs aren't bad. I think there are more cyclists on the path. It was a nice run though. It's been a grey day, and not that cool. I was hoping for some rain to chill a little.

Mostly just a run like any other.
L n k
Tuesday's RunDistance: 10.25 Time: 58:56
Average speed: 5:45 min/km. (10.44 kph)
Shoes: New Balance 769 (Blue).

Changing My Schedule

At least I'm going to give it a whirl. My Thursday nights are filled up this fall, so my usual Tuesday, Thursday running schedule it going to get heavily interfered with. So I am going to try switching to a Wednesday, Friday schedule. I notice it's not much different - go figure.

It's a nice cool evening, a nice running evening, after all the rain we got earlier in the day. A few big puddles to dodge along the top of the bluff, and a little muddy in places.

I've noticed the starts have been a little stiffer and slower the past couple of times out. It doesn't take long to loosen up, but I'd rather be loose from the start. Maybe a little more intensity is needed in the pre-run stretch.

But mostly, just another run: went out, got sweaty, came home.
L n k
Tuesday's RunDistance: 10.09 Time: 59:27
Average speed: 5:53 min/km. (10.18 kph)
Shoes: New Balance 769 (Yellow 1).

Drippy Drizzle Day Run

It was a little drizzly when I first went out this morning, and for awhile it really came down, but once I changed and got out on the paths, it was back to drizzly. There's a definite chill in the air these days, but with hardly any wind (at least at the start) conditions were excellent for running.

I didn't set any speed record again today, except maybe that last three km before Edworthy Park and the public washrooms. For the last ten minutes of the run, the rain again began to come down, so I was drenched when I finished. The wind came up for a minute or two, too, and like I said, there's a definite chill.

I haven't wrote about runs for a week or so, sorry about that. Last week's long run was kinda nice, sunny and lots of runners out. The mid week runs were non-descript, but it was warmer too. Almost summery. All the details are below.
L n k
Last Sunday's run:
Distance: 16.77 Time: 1:38:52
Average speed: 5:54 min/km. (10.18 kph)
Rest distance: 1.32 km. Rest time: 10:00.
Total distance: 18.09 km. Total time: 1:48:52
Shoes: New Balance 769 (Yellow 2).
L n k
Tuesday's RunDistance: 10.00 Time: 58:37
Average speed: 5:51 min/km. (10.24 kph)
Shoes: New Balance 769 (Yellow 1).
L n k
Thursday's RunDistance: 10.13 Time: 59:14
Average speed: 5:50 min/km. (10.26 kph)
Shoes: New Balance 769 (Blue).
L n k
Today's Run:Distance: 16.70 Time: 1:38:02
Average speed: 5:52 min/km. (10.22 kph)
Rest distance: 0.82 km. Rest time: 10:00.
Total distance: 17.52 km. Total time: 1:48:02
Shoes: New Balance 769 (Yellow 2).

Was That Summer That Just Wizzed By?

A couple of days ago, we hit 30 degrees. First time this year, we're told. I got to run in it. Got hot and sweaty, so it must have happened. Too bad if you were in the bathroom and missed it when it went by.

It wasn't one to write home about (so I'm writing about it here??), but a decent run by any measure, with the usual aches and pains. My body appears to be outpacing my level of maturity more and more each day.

Thursday's run:
Distance: 10.30 Time: 1:01:14
Average speed: 5:56 min/km. (10.09 kph)
Shoes: New Balance 769 (Yellow 1).
L n K

Crazy Time

I just noticed my time on my run tonight. One Hour. Sixty minutes. Exactly. Well, if you ignore the few hundredths of a second past the sixty minute mark.

It was a good run, but mostly taken up by a battle of the inward and outward. I seem to be in a contemplative mood tonight, and tended to look inward, brooding over stuff. I'd rather not do that, cuz I probably look a little spacey and not all there. I'd rather look outward.

In fact, I like being a bit of a tourist when I run, checking things out: the cyclists, other runners, the osprey nest by Crowchild, the rafters on the river. So every time I noticed I was head down and plodding into my messy mind, I would look up and look around.

Some runs are like that.

Tonight's run:
Distance: 10.34 Time: 60:00
Average speed: 5:48 min/km. (10.34 kph)
Shoes: New Balance 769 (Blue).
L n K

Smokin'!

Well something is, and I think it's British Columbia. The haze settled over us on Thursday, and my lack of motivation jumped all over that for a ready made excuse. Too smokey to run. All that particulate matter just ain't no good for the lungs.

But it didn't smell smokey this morning. Not like the damp campfire smell that was there a couple of days ago, evoking memories of soggy camping trips of long ago. Does that make it healthier?

This morning, I took a deep breath (koff, koff...) and headed out. It's been cool today, not much good for those longing for real summer, but kind of good for running. I think a lot of people were fed up with waiting for the air to clear. There are loads of people out running this morning.

I wasn't setting any speed records. I guess not getting out there has caught up to me. I was slow. At least a full ten minutes longer than usual to run this distance. I don't think too much about it, I was just happy to finally get off my duff and get out there.

The smoke wasn't noticeable at all, though I did worry about my lungs filtering all that particulate matter from my exhalations. I think we're good, but please, B.C., the bylaw clearly states, no smoking within 5 metres of the entrance, so if you could just take it down the street a little....? Thanks!
L n K
Today's run:
Distance: 16.45 Time: 1:39:22
Average speed: 6:02 min/km. (9.93 kph)
Rest distance: 1.08 km. Rest time: 11:00.
Total distance: 17.53 km. Total time: 1:50:22
Shoes: New Balance 769 (Yellow 2).

Another One

Finally got a chance to get out and run. Last week was too busy, with workshops and other things going on. Isn't summer supposed to be the slow time? Actually, it mostly is for me. Just last week was taken up by things.

So this was the first run for quite awhile. I felt quite good for not running for almost two weeks. Reasonably fast, and nothing hurt too much. I notice some stiffness that lingers after, but hey, could be age (ya think?)

Nice run on a lingering warm evening, kind of a nice meander along the river. Lots of cyclists, many taking themselves way too seriously, but that's their stress. I had a great run, even pushing hard on The Path. I swear, the lower half of that stretch must be a grade of 20% or more.
L n K
Tonight's run:
Distance: 10.44 Time: 59:20
Average speed: 5:40 min/km. (10.56 kph)
Shoes: New Balance 769 (Blue).

How to Ruin a Massage

Actually, I'd already done the deed the night before, getting out on the Glenmore Reservoir with a rented kayak. I started out aching across the shoulders from hoisting the kayak onto my car roof, even with the help of a helpful passer-by. However I met a couple of the locals while out on the water:

And this guy too:

The three herons were too quick for me, diminishing to flecks in the sky before I could get a camera out. And the jackfish lurking two feet below me in the weeds was spooked by the movement of my reaching.

The aches disappeared rather quickly after I started running, I think because I was out and moving. It was cloudy and a little cool, and toward the end, there was the beginnings of a shower. I did the mid-interval sprints again, for some of them. After five of those, my right hamstring was twanging. I hoped I would be able to run it off, but the tightness persisted all the way home.
L n K
On The Path, I got aggressive, thinking that it's only 300 metres at a grade of about 25% or more, like, come on wuss, go hard! So I did. Actually, it averages about 15% if I understand the calculation. Steep enough to wake up the calves, for sure.

Sunday's run:
Distance: 16.46 Time: 1:36:01
Average speed: 5:50 min/km. (10.29 kph)
Rest distance: 1.28 km. Rest time: 10:00.
Total distance: 17.74 km. Total time: 1:46:01
Shoes: New Balance 769 (Yellow 2).

Double Your Fun

Or I'll just write up two runs....

Last Monday I was out for the long one, since I had other things going on Sunday morning, and Monday was a holiday. So it was a different crowd, and not as many. I think that may have been due to people being out of town too.

It was a pretty standard run. On the third interval, I tried a mid interval sprint, like I was doing about 15 months ago, running hard and really stretching for the middle minute. It always feels good to do that, especially after the minute is up and I slow down again. It does make the run go faster, although the way I've been running, it sort of put me close to my usual time.

Something I've noticed for ages, is how the path is slumping toward the river. It's like that in several places, but the worst is the half km or so west of Crowchild Trail on the south side of the river. I find I crowd the centre line to avoid feeling like I have one leg shorter than the other. The steep camber is kinda hard on the ankles sometimes too.

Tonight was also a pretty standard run, felt pretty normal and all. Lots of traffic out, cuz it's so nice. There was a lot of music blaring from Millennium Park; no idea what that was about. Maybe it's like when they're building a house and the framers or roofers have a loud radio. With the West LRT construction concentrated there, maybe the construction people have a radio turned up, like to 140 decibels.

Or it could be a party of some kind at the park.

Monday's run:
Distance: 17.10 Time: 1:36:34
Average speed: 5:38 min/km. (10.62 kph)
Rest distance: 0.94 km. Rest time: 10:00.
Total distance: 18.04 km. Total time: 1:46:34
Shoes: New Balance 769 (Yellow 2).
L n K
Tonight's run:
Distance: 10.17 Time: 59:33
Average speed: 5:51 min/km. (10.25 kph)
Shoes: New Balance 769 (Yellow 1).