Well sort of - I know what the PROBLEMS are now. Seems there are two - big one (the one that really hurts in peroneal cuboid syndrome, a conflict between a small cube shaped bone in the foot and one of the branches of the peroneal tendon. This is kind of exacerbated by my shoe selection. Seems I run in Assics shoes that correct for overpronation, seems I am a supernator. Kind of the opposite thing. Who knew - I picked them cause they are narrow enough for my feet. Bummer. So problem number one is temporarily fixable with stretching and a little pad under the insole of the shoe right under that nasty little bone and of course the usual application of ice and ibuprofin. This will get me thru the marathon in 20 days. Then it is well he did not really say - just that it involves a neutral shoe - new shoes again.
The second problem is a little more complex, the tendons that run from my toes to my ankle are short (maybe from a lack of stretching, maybe I am just getting older). This has caused the toes to be naturally up and the padding on the bottom of my feet has shifted forward. This means that there is no cushioning under the balls of my feet. I was perplexed as to why I changed shoes every 200 miles, has laways fixed this problem in the past. New shoes better cushioning. problem solved. Still do not know what we are going to do about this one - will have to fix the first one first. It might be as simple as puttting pads under my metatorsial bones (ball of my foot)
Seems like small steps.
Plod On
Wednesday, April 9, 2008
April 6, 2008
Distance: 14.75 Miles
Time: 2:10:15
YTD: 213.65 Miles
Location: Marathon Clinic 29K - Kensington RR to Sandy Beach - Return
Da da da da - Broke 200 Miles in 2008. Ran it in 1 Day - 7 hours and 30 minutes. Another Milestone another day.
First real run since the injury, not exactly the short run that the doctor advised - but shorter than the 29 K planned. Was a difficult morning cool (-9) when we started and hot (+5) when we finished. We ended up running into the Icebreaker 10K race thru elbow park and brittainy. This is the second time in the clinic that we got to watch a race while running. Kind of motivational.
The foot held up Ok - I knew it was there for most of the run, but put on a good push for the last mile - ran it in under 7 min - slow for the young me - but blistering for the current me.
Plod On
Time: 2:10:15
YTD: 213.65 Miles
Location: Marathon Clinic 29K - Kensington RR to Sandy Beach - Return
Da da da da - Broke 200 Miles in 2008. Ran it in 1 Day - 7 hours and 30 minutes. Another Milestone another day.
First real run since the injury, not exactly the short run that the doctor advised - but shorter than the 29 K planned. Was a difficult morning cool (-9) when we started and hot (+5) when we finished. We ended up running into the Icebreaker 10K race thru elbow park and brittainy. This is the second time in the clinic that we got to watch a race while running. Kind of motivational.
The foot held up Ok - I knew it was there for most of the run, but put on a good push for the last mile - ran it in under 7 min - slow for the young me - but blistering for the current me.
Plod On
Monday, March 31, 2008
March 31, 2008
Distance: 2.5 Miles
Time: 18:45
YTD: 198.9 Miles
Location: Home - wildwood drive - return.
OK finally got the courage to try a run, albeit a very short run. Foot felt fine for the first 3 km - then started to ache so I stopped at the 4 km point and walked the rest of the way home. Times were ok given the break from running average a 7:30 min mile for the distance i ran. I will see hoe the legs / feet feel tomorrow and try to work the milage up before the big run in 26 days. Feels good to be out there again.
It's pretty cool have run for more than a day in 2008 (29 Hours) and am approaching 200 Miles in 27 runs. It all adds up. Will break 200 Miles the next time I go out.
Plod On.
Time: 18:45
YTD: 198.9 Miles
Location: Home - wildwood drive - return.
OK finally got the courage to try a run, albeit a very short run. Foot felt fine for the first 3 km - then started to ache so I stopped at the 4 km point and walked the rest of the way home. Times were ok given the break from running average a 7:30 min mile for the distance i ran. I will see hoe the legs / feet feel tomorrow and try to work the milage up before the big run in 26 days. Feels good to be out there again.
It's pretty cool have run for more than a day in 2008 (29 Hours) and am approaching 200 Miles in 27 runs. It all adds up. Will break 200 Miles the next time I go out.
Plod On.
March 25, 2008
Bone scan - new experience. They inject some stuff in you and then 3 hours later they do the bone scan. Interestingly after the bone scan they xrayed both ankles.
Results - there are no abnormalities in my feet but there are healing stress fractures at the bottom of both tibia. Next stop the podiatrist.
Am not feeling much pain when I walk so will try some short runs and see if I can run through it.j
Results - there are no abnormalities in my feet but there are healing stress fractures at the bottom of both tibia. Next stop the podiatrist.
Am not feeling much pain when I walk so will try some short runs and see if I can run through it.j
March 10, 2008
Hmmm not running. After the 29 Km run on the 9th - my foot started to hurt, then I could barely walk. I thought it might be planter fachitus but went to see Dr. Todd and he is leaning to a stress fracture.
had an xray done and it did not show anything significant - other than a healed fracture from some time ago that I did not even know that I had. Next stop bone scan, then podiatrist.
had an xray done and it did not show anything significant - other than a healed fracture from some time ago that I did not even know that I had. Next stop bone scan, then podiatrist.
March 9, 2008
Distance: 18.0 Miles
Time: 2:38:18
YTD: 196.4 Miles
Location: Marathon Clinic 29K - Kensington RR to Glenmore Damn - return.
Beautiful morning - a little chilly. Had a peanut butter sandwich for breakfast, dropped the kids off at my sisters and got ready to run. One small problem the ache in my foot came back after a couple of miles and stayed for the whole run. It is an aggravation , a distraction, not painful enough to make you stop but painful enough that I was aware of it for the run.
The run itself was nice fairly flat for the most part and then a sharp rise right before the turnaround point. Meant a steep downhill on the way back but eased off to save the knee. Ended up running the LSD with walks in under 5:30 min kms - not bad. The pain in my foot stopped me from picking it up at the end. Am wondering if it was a wise idea to do this run in a new pair of shoes.
Plod On
Time: 2:38:18
YTD: 196.4 Miles
Location: Marathon Clinic 29K - Kensington RR to Glenmore Damn - return.
Beautiful morning - a little chilly. Had a peanut butter sandwich for breakfast, dropped the kids off at my sisters and got ready to run. One small problem the ache in my foot came back after a couple of miles and stayed for the whole run. It is an aggravation , a distraction, not painful enough to make you stop but painful enough that I was aware of it for the run.
The run itself was nice fairly flat for the most part and then a sharp rise right before the turnaround point. Meant a steep downhill on the way back but eased off to save the knee. Ended up running the LSD with walks in under 5:30 min kms - not bad. The pain in my foot stopped me from picking it up at the end. Am wondering if it was a wise idea to do this run in a new pair of shoes.
Plod On
March 5, 2008
Distance: 5.85 Miles
Time: 57:13
YTD: 178.4 Miles
Location: Marathon Clinic Hill Session - Kensington RR to Confederation Park - return.
Hill workout - 8 repeats - ran the long hill up 10 street out of the river valley 4 times then ran over to confederation park and ran a short steep hill four times.
Run felt pretty good, was careful to walk down the steep hill to avoid aggravating my knee. Felt a tinge in the sole of my right foot on the last hill so eased off a little. Careful to stretch the foot after the run.
Plod On
Time: 57:13
YTD: 178.4 Miles
Location: Marathon Clinic Hill Session - Kensington RR to Confederation Park - return.
Hill workout - 8 repeats - ran the long hill up 10 street out of the river valley 4 times then ran over to confederation park and ran a short steep hill four times.
Run felt pretty good, was careful to walk down the steep hill to avoid aggravating my knee. Felt a tinge in the sole of my right foot on the last hill so eased off a little. Careful to stretch the foot after the run.
Plod On
Sunday, March 2, 2008
March 2, 2008
Distance: 12.4 Miles
Time: 1:45:00
YTD: 172.55 Miles
Location: Marathon Clinic 19K - Kensington RR to Bowness - return.
Another 8:30 AM Sunday run with the Marathon Clinic. The 3:30 group is out in force with 13 Runners. The route is nice and flat and always has a headwind on the way out. This means a good negative split as there is a nice tailwind on the way back. Today it was really nice because the wind was behind us and we had the warm sun on our faces. We also managed to pick up the strides for the last few K and finish fairly strongly. It is nice running with such a great group of guys that run together so well and seem to enjoy the extra effort for the last few K.
The starting temp was -10 and was a little overcast, it almost looked like we were going to get a some snow on the run. Finishing temp was around -3 (according to the CBC building). It must be spring as there was a remarkable increase in the number of people using the path for both running and walking. I guess it will get a little more congested as spring gets closer.
Plod On.
Time: 1:45:00
YTD: 172.55 Miles
Location: Marathon Clinic 19K - Kensington RR to Bowness - return.
Another 8:30 AM Sunday run with the Marathon Clinic. The 3:30 group is out in force with 13 Runners. The route is nice and flat and always has a headwind on the way out. This means a good negative split as there is a nice tailwind on the way back. Today it was really nice because the wind was behind us and we had the warm sun on our faces. We also managed to pick up the strides for the last few K and finish fairly strongly. It is nice running with such a great group of guys that run together so well and seem to enjoy the extra effort for the last few K.
The starting temp was -10 and was a little overcast, it almost looked like we were going to get a some snow on the run. Finishing temp was around -3 (according to the CBC building). It must be spring as there was a remarkable increase in the number of people using the path for both running and walking. I guess it will get a little more congested as spring gets closer.
Plod On.
February 27, 2008
Distance: 4.3 Miles
Time: 33:13
YTD: 160.15 Miles
Location: Surrey BC - 6K tempo
Picked a route from mapmyrun.com - it was a loop around tynehead park that was logged on the system at 5.19 miles, ran it and the GPS showed that it was only 4.3 miles. It was a good route with a surprising elevation change in the middle of the run. The first have of the loop must have been at a moderate down hill as there was one hec of a hill on the way back.
I packed running shorts and the yellow cycle shirt. Found out that it was a little chilly in Vancouver in February, the dampness in the air at around Zero is really chilling. Running in a slight drizzle (which it always is) does not help you warm up. It was a good run overall.
Plod On
Time: 33:13
YTD: 160.15 Miles
Location: Surrey BC - 6K tempo
Picked a route from mapmyrun.com - it was a loop around tynehead park that was logged on the system at 5.19 miles, ran it and the GPS showed that it was only 4.3 miles. It was a good route with a surprising elevation change in the middle of the run. The first have of the loop must have been at a moderate down hill as there was one hec of a hill on the way back.
I packed running shorts and the yellow cycle shirt. Found out that it was a little chilly in Vancouver in February, the dampness in the air at around Zero is really chilling. Running in a slight drizzle (which it always is) does not help you warm up. It was a good run overall.
Plod On
Monday, February 25, 2008
February 24, 2008
Distance: 16.3 Miles
Time: 2:21:21
YTD: 155.85 Miles
Location: Kensigton RR - Talisman - Inglewood bird sanctuary - back
It was supposed to snow 5 cm and did not. This made for a good run. I did not run after the hills on Wed because 1) I am basically a lazy person and 2) I had some tendonitus in my left ankle after the run and did not want to push the envelope. So on a Sunday morning at 8:30 am with no coffeein me I was out to run a 26 km LSD.
Conditions were perfect, there was a slight dampness and resulting chill in the air at the start of the run. The temperature was -3, but once the sun was up the temperature started to rise and the chill was gone and the conditions were good. Had to almost remove on layer on the way back. Did a rocking last K or so and finished off with a good overall time.
My legs were pretty much done at the end but managed to get me thru shopping and lunch and kids for the afternoon. Going to be really dead after another 8 or so miles in the marathon.
Plod On
Time: 2:21:21
YTD: 155.85 Miles
Location: Kensigton RR - Talisman - Inglewood bird sanctuary - back
It was supposed to snow 5 cm and did not. This made for a good run. I did not run after the hills on Wed because 1) I am basically a lazy person and 2) I had some tendonitus in my left ankle after the run and did not want to push the envelope. So on a Sunday morning at 8:30 am with no coffeein me I was out to run a 26 km LSD.
Conditions were perfect, there was a slight dampness and resulting chill in the air at the start of the run. The temperature was -3, but once the sun was up the temperature started to rise and the chill was gone and the conditions were good. Had to almost remove on layer on the way back. Did a rocking last K or so and finished off with a good overall time.
My legs were pretty much done at the end but managed to get me thru shopping and lunch and kids for the afternoon. Going to be really dead after another 8 or so miles in the marathon.
Plod On
February 20, 2008
Distance: 6.85 Miles
Time: 1:06:21
YTD: 139.55 Miles
Location: Kensington RR - Edmonton Trail - Hill Repeats
Oh bliss, oh joy. They say what does not kill you makes you stronger, I am sure this is the theory behind hill repeats. Funny the day after I run them I feel weaker - what part of strength training am I missing. It was an ok run, 11 K including five big hill repeats - then for fun threw in a sixth small one to run back along the ridge and catch views of the lunar eclipse over our shoulders.
Good run, just about perfect conditions -3 and clear. Beautiful full moon - until it started to disappear. After the run Chris and I herded Cullen into the neighbors back yard for the lunar eclipse. We stayed until the moon was entirely in the shadow then had to send the kid off to bed. All in All a good day.
Plod On
Time: 1:06:21
YTD: 139.55 Miles
Location: Kensington RR - Edmonton Trail - Hill Repeats
Oh bliss, oh joy. They say what does not kill you makes you stronger, I am sure this is the theory behind hill repeats. Funny the day after I run them I feel weaker - what part of strength training am I missing. It was an ok run, 11 K including five big hill repeats - then for fun threw in a sixth small one to run back along the ridge and catch views of the lunar eclipse over our shoulders.
Good run, just about perfect conditions -3 and clear. Beautiful full moon - until it started to disappear. After the run Chris and I herded Cullen into the neighbors back yard for the lunar eclipse. We stayed until the moon was entirely in the shadow then had to send the kid off to bed. All in All a good day.
Plod On
Tuesday, February 19, 2008
February 19, 2008
Distance: 3.75 Miles
Time: 29:04
YTD: 132.7 Miles
Location: Kensington RR - Edmonton Trail 6K
Wow what smoking run. Sped up from the first K thru the last K. Ended up running the last kilometer in 4:21. That was pretty cool. The 3:45 group caught us at the center street light then we steadily pulled away from them. Was a little out of breath towards the end but the strides felt good. This is what running is supposed to feel like.
Temperature was tough again wore 2 layers and was cold at the start but warmed up fast. The starting temperature was about -2 C and did not change significantly - had a cold headwind for the first 3 K. Iced my left ankle when we got back am a little concerned about tendonitus. Will have to see how it pans out.
Plod On
Time: 29:04
YTD: 132.7 Miles
Location: Kensington RR - Edmonton Trail 6K
Wow what smoking run. Sped up from the first K thru the last K. Ended up running the last kilometer in 4:21. That was pretty cool. The 3:45 group caught us at the center street light then we steadily pulled away from them. Was a little out of breath towards the end but the strides felt good. This is what running is supposed to feel like.
Temperature was tough again wore 2 layers and was cold at the start but warmed up fast. The starting temperature was about -2 C and did not change significantly - had a cold headwind for the first 3 K. Iced my left ankle when we got back am a little concerned about tendonitus. Will have to see how it pans out.
Plod On
February 17, 2008
Distance: 15.00 Miles
Time: 2:10:27
YTD: 128.95 Miles
Location: Kensington RR - Sandy Beach return 24K
We were supposed to run a 23 K route but stretched it out to 24K. The total time was 2:17 including the bathroom stops at the talisman Center. Nice route - we ran on the south side of the river on the south side of 25 ave SE. There is a little trail there that feeds into a bunch of small trails that run up the escarpment and then leads into the end of Rideau. The route was a good combination of Trails, Pathway and Roads. Longest run to date.
It was a funny day again. was about -10 C when we started and was close to 0 C when we finished. It is hard to judge layers when the changes are that dramatic. I ended up removing the top layer. My knee felt really good after the run but I started to feel a twinge in the left ankle. Getting old sucks.
Plod On
Time: 2:10:27
YTD: 128.95 Miles
Location: Kensington RR - Sandy Beach return 24K
We were supposed to run a 23 K route but stretched it out to 24K. The total time was 2:17 including the bathroom stops at the talisman Center. Nice route - we ran on the south side of the river on the south side of 25 ave SE. There is a little trail there that feeds into a bunch of small trails that run up the escarpment and then leads into the end of Rideau. The route was a good combination of Trails, Pathway and Roads. Longest run to date.
It was a funny day again. was about -10 C when we started and was close to 0 C when we finished. It is hard to judge layers when the changes are that dramatic. I ended up removing the top layer. My knee felt really good after the run but I started to feel a twinge in the left ankle. Getting old sucks.
Plod On
February 12, 2008
Distance: 5.3 Miles
Time: 45:29
YTD: 113.95 Miles
Location: Mesa Arizona Stans place up the mountain and back.
What a difference 2 days makes this is the first run of the year in t-shirt and shorts. I was still sweating. The run climbed steadily for the first half rose a total of about 500 feet. The return was a little longer but all down hill.
It was fun to run in the desert again -- even though it was all on pavement.
Plod On
Time: 45:29
YTD: 113.95 Miles
Location: Mesa Arizona Stans place up the mountain and back.
What a difference 2 days makes this is the first run of the year in t-shirt and shorts. I was still sweating. The run climbed steadily for the first half rose a total of about 500 feet. The return was a little longer but all down hill.
It was fun to run in the desert again -- even though it was all on pavement.
Plod On
February 10, 2008
Distance: 11.75 Miles
Time: 1:44:10
YTD: 108.65 Miles
Location: Kensington RR - Bowness return 19K
Yeee Haw - Broke 100 Miles for the year.
This was a fun Run, started out at -23 C finished the run at -10 C was almost 0 by the time I got on the airplane at 2:30 PM. Ran out along the river into a cold wind. On the return trip we passed all the runners in the Hypodermic half marathon.
I was a little concerned about being stuck on an cramped airplane for 5 hours after a long run. But in the end it worked out OK. Funny day started it a -23 C finished in Phoenix at 20 C. I liked the later much better.
Plod On
Time: 1:44:10
YTD: 108.65 Miles
Location: Kensington RR - Bowness return 19K
Yeee Haw - Broke 100 Miles for the year.
This was a fun Run, started out at -23 C finished the run at -10 C was almost 0 by the time I got on the airplane at 2:30 PM. Ran out along the river into a cold wind. On the return trip we passed all the runners in the Hypodermic half marathon.
I was a little concerned about being stuck on an cramped airplane for 5 hours after a long run. But in the end it worked out OK. Funny day started it a -23 C finished in Phoenix at 20 C. I liked the later much better.
Plod On
Thursday, February 7, 2008
February 6, 2008 - 10K Tempo
Distance: 6.4 Miles
Time: 52:03
YTD: 96.9 Miles
Location: Kensington Running Room - Short Zoo - Center St. Hill
Marathon Clinic Group run - a 10 K tempo run up the center street hill. Now the 150' foot climb in less than a kilometer does not sound like much but man it kicks the crap out of you. Worse yet is that after the sharp rise there is a long slow climb to the summit, before the easy down hill back to the store.
My run looked like this:
Thought I would try something new with the output from my garmin 305.
Overall was a good run, temps were in the 0 degree range,footing was a little precarious as the ice and snow were softening, wore 2 layers and that was more than adequate. I am looking forward to a 19.5 K run in -20 temps this Sunday. I will be dressing differently!
Plod on.
Time: 52:03
YTD: 96.9 Miles
Location: Kensington Running Room - Short Zoo - Center St. Hill
Marathon Clinic Group run - a 10 K tempo run up the center street hill. Now the 150' foot climb in less than a kilometer does not sound like much but man it kicks the crap out of you. Worse yet is that after the sharp rise there is a long slow climb to the summit, before the easy down hill back to the store.
My run looked like this:
Thought I would try something new with the output from my garmin 305.
Overall was a good run, temps were in the 0 degree range,footing was a little precarious as the ice and snow were softening, wore 2 layers and that was more than adequate. I am looking forward to a 19.5 K run in -20 temps this Sunday. I will be dressing differently!
Plod on.
Tuesday, February 5, 2008
February 5, 2008
Distance: 3.75 Miles
Time: 30:41
YTD: 90.5 Miles
Location : Kensington RR to Edmonton Trail - Loop back 6K
The talk was on muscle imbalances and injuries - good thing I have both. It makes it much easier to understand what she is talking about. The run was good a fairly hard effort on a warmish night (0 - hey no minus sign there that is cool). Just about ran in shorts pretty good for February.
I must have run too fast on Sunday cause the LSD pace was the same as the tempo pace.
Plod On
Time: 30:41
YTD: 90.5 Miles
Location : Kensington RR to Edmonton Trail - Loop back 6K
The talk was on muscle imbalances and injuries - good thing I have both. It makes it much easier to understand what she is talking about. The run was good a fairly hard effort on a warmish night (0 - hey no minus sign there that is cool). Just about ran in shorts pretty good for February.
I must have run too fast on Sunday cause the LSD pace was the same as the tempo pace.
Plod On
Sunday, February 3, 2008
February 3, 2008
Distance: 10.1 Miles
Time: 1:24:04
YTD: 86.74
Location: Kensington RR - zoo - 16 ave nose creek return
Is it Groundhog day - cause I saw my shadow.
Was supposed to be a group run but I was running late and went straight to the monument, the 10 K group made it but the marathon clinic did not. So I headed out on my own. I tried to keep the running pace at sub 5:00 min / km and the result was my average heart rate was up 10 beats at 165. A little too hard for an old man. The effort felt a little hard but not really an over exertion. I am still not sure how reliable the heart rate stuff is. This is the first time that I have tried to use the GPS to run a target pace, I might try to load up a pace band for solo runs.
I ended up taking the week off after the 10 miles last Sunday, the temp on Tuesday for the run was like - 35 - too cold for a sane man and on wed was close to -25 same story. If I want to run in those frigging cold temps I will use the treadmill in the basement. Besides I can always blame it on the twinge in the knee - definitely do not want to exacerbate that.
Todays run was a mild -17 (-14 on the thermometer at the house) wind chill was -27 so it should have been a chilly run. I was cold starting out but had to remove my neck tube on the way back as was starting to heat up. Water bottle did not freeze up so could not have been be too cold. All in all a fun run - the tired muscles after the run tell me I did ok.
Plod On.
Time: 1:24:04
YTD: 86.74
Location: Kensington RR - zoo - 16 ave nose creek return
Is it Groundhog day - cause I saw my shadow.
Was supposed to be a group run but I was running late and went straight to the monument, the 10 K group made it but the marathon clinic did not. So I headed out on my own. I tried to keep the running pace at sub 5:00 min / km and the result was my average heart rate was up 10 beats at 165. A little too hard for an old man. The effort felt a little hard but not really an over exertion. I am still not sure how reliable the heart rate stuff is. This is the first time that I have tried to use the GPS to run a target pace, I might try to load up a pace band for solo runs.
I ended up taking the week off after the 10 miles last Sunday, the temp on Tuesday for the run was like - 35 - too cold for a sane man and on wed was close to -25 same story. If I want to run in those frigging cold temps I will use the treadmill in the basement. Besides I can always blame it on the twinge in the knee - definitely do not want to exacerbate that.
Todays run was a mild -17 (-14 on the thermometer at the house) wind chill was -27 so it should have been a chilly run. I was cold starting out but had to remove my neck tube on the way back as was starting to heat up. Water bottle did not freeze up so could not have been be too cold. All in all a fun run - the tired muscles after the run tell me I did ok.
Plod On.
Monday, January 28, 2008
January 27, 2008
Distance: 10.46 Miles
Time: 1:32:17
YTD: 76.64 Miles
Location: Kensington RR - Sholdice Park return
Good Run on the downward cusp of a cold front. Started at 8:40 in -10 C turned the corner on the bow river into a strong head wind driving snow from the north. By the time I went to bed we were into -30s and had to plug in the cars. The Pace was really good on the way back had a nice tailwind pushing us. Had an easy run back. The bad news is that I may have tweaked my knee on the las km or so, can feel it today. Feels like the pes anserinus bursitis I had in the fall - so have to be careful.
I am thinking of not running tomorrow, don't want to push the knee. The fact that the high temp for tomorrow is going to be -26 C and we will be running later (ie colder) has nothing to do with it,
Plod On
Time: 1:32:17
YTD: 76.64 Miles
Location: Kensington RR - Sholdice Park return
Good Run on the downward cusp of a cold front. Started at 8:40 in -10 C turned the corner on the bow river into a strong head wind driving snow from the north. By the time I went to bed we were into -30s and had to plug in the cars. The Pace was really good on the way back had a nice tailwind pushing us. Had an easy run back. The bad news is that I may have tweaked my knee on the las km or so, can feel it today. Feels like the pes anserinus bursitis I had in the fall - so have to be careful.
I am thinking of not running tomorrow, don't want to push the knee. The fact that the high temp for tomorrow is going to be -26 C and we will be running later (ie colder) has nothing to do with it,
Plod On
Saturday, January 26, 2008
January 26, 2008
Distance: 4.1 Miles
Time: 33:47
YTD: 66.17 Miles
Location: Home to dogpark - wildwood loopback
First run alone in a week or so, early saturday morning, wish I had taken the camera the sunrise over downtown from the end of the dog walk park was truely astounding. Temperature was in around the freezing mark about -2 so overall a pleasant run. I wore three layers on top which was about one layer too many.
The loop starts with a moderate uphill and then has some trail running thru the park and finishes with a easy down hill along the edge of the escarpment. Overall elevation change is 450 feet but really about 150' the rest is just ups and downs.
Plod On
Time: 33:47
YTD: 66.17 Miles
Location: Home to dogpark - wildwood loopback
First run alone in a week or so, early saturday morning, wish I had taken the camera the sunrise over downtown from the end of the dog walk park was truely astounding. Temperature was in around the freezing mark about -2 so overall a pleasant run. I wore three layers on top which was about one layer too many.
The loop starts with a moderate uphill and then has some trail running thru the park and finishes with a easy down hill along the edge of the escarpment. Overall elevation change is 450 feet but really about 150' the rest is just ups and downs.
Plod On
Wednesday, January 23, 2008
January 23, 2008
Distance: 6.25 Miles
Time: 50:45
YTD: 62.07 Miles
Location - Kensington Running Room - Short Zoo - Center St. Hill
Wow - it just gets better, knocked a minute off the 10K tempo run from last week, and threw in the center street hill, 175' straight up. Zonkers man my legs are going to be dead tomorrow. I was pretty done at the end of the run and am looking forward to a recovery day. Two fastish (for me) runs in a row. A year ago I weighed 35 pounds more and would not have dreamed of doing this. You can change things! I should really thank my sister Laurie, last March she casually asked if I was running again and it got me thinking about why the hell I wasn't.
Plod On.
Time: 50:45
YTD: 62.07 Miles
Location - Kensington Running Room - Short Zoo - Center St. Hill
Wow - it just gets better, knocked a minute off the 10K tempo run from last week, and threw in the center street hill, 175' straight up. Zonkers man my legs are going to be dead tomorrow. I was pretty done at the end of the run and am looking forward to a recovery day. Two fastish (for me) runs in a row. A year ago I weighed 35 pounds more and would not have dreamed of doing this. You can change things! I should really thank my sister Laurie, last March she casually asked if I was running again and it got me thinking about why the hell I wasn't.
Plod On.
Tuesday, January 22, 2008
January 22, 2008
Distance 4.10 Miles
Time: 32:00
YTD: 55.82 Miles
Location: Kensington Running Room - Crowchild out n back
Marathon Run - Clinic was on nutrition - something we all need to know more about. Apparently I have to experiment with gels and liquids and stuff to consume during the race to resupply my energy stores during the race. Never had to do that before but never tried to run this distance at this pace before. Even an old dog can learn new tricks.
Was a good run started a little slow but accelerated right thru the run. Was a moderate -10 with little wind - good running weather. Going to have to convert to metric for running so I can communiacte with all my peers. We run 5 min km not 8 min miles. Guess I can handle that.
Plod On
Time: 32:00
YTD: 55.82 Miles
Location: Kensington Running Room - Crowchild out n back
Marathon Run - Clinic was on nutrition - something we all need to know more about. Apparently I have to experiment with gels and liquids and stuff to consume during the race to resupply my energy stores during the race. Never had to do that before but never tried to run this distance at this pace before. Even an old dog can learn new tricks.
Was a good run started a little slow but accelerated right thru the run. Was a moderate -10 with little wind - good running weather. Going to have to convert to metric for running so I can communiacte with all my peers. We run 5 min km not 8 min miles. Guess I can handle that.
Plod On
Sunday, January 20, 2008
January 20, 2008
Distance: 9.0 Miles
Time: 1:22:49
YTD: 51.72 Miles
Location: Kensington Running Room - Talisman return
Big Sur International Marathon (www.bsim.org) is in less than 100 days (98 Days)!!!
First LSD with the 3:30 race team for the marathon. -20 C (-5 F) and almost a foot of fresh snow on the ground. A perfect day to run. And to think I managed to fabricate an excuse to not run on Friday - CAB working late, had to watch the kids ..... I did n ot come up with a reason to miss the group run. I guess that is why I paid the money for the clinic - the runs are on the schedule and it motivates me to run them.
Anyway did a very fresh run in the cold weather with a slight wind. The pace was Ok did a walk run thing and the running pace was in between 8:30 - 9:00. It was so F'n cold the top of my water bottle froze shut and there was a funky layer of ice around the inside of the bottle after the run. I carried my camera for the first time, did not take any pictures but wanted to get used to having on my belt before Big Sur in 98 days - want to take pictures there. Still having problems figuring out the hand thing - almost freeze my fingers at the start and have problems getting a consistent temp. Rest of the layers seem to work well.
Plod On
Time: 1:22:49
YTD: 51.72 Miles
Location: Kensington Running Room - Talisman return
Big Sur International Marathon (www.bsim.org) is in less than 100 days (98 Days)!!!
First LSD with the 3:30 race team for the marathon. -20 C (-5 F) and almost a foot of fresh snow on the ground. A perfect day to run. And to think I managed to fabricate an excuse to not run on Friday - CAB working late, had to watch the kids ..... I did n ot come up with a reason to miss the group run. I guess that is why I paid the money for the clinic - the runs are on the schedule and it motivates me to run them.
Anyway did a very fresh run in the cold weather with a slight wind. The pace was Ok did a walk run thing and the running pace was in between 8:30 - 9:00. It was so F'n cold the top of my water bottle froze shut and there was a funky layer of ice around the inside of the bottle after the run. I carried my camera for the first time, did not take any pictures but wanted to get used to having on my belt before Big Sur in 98 days - want to take pictures there. Still having problems figuring out the hand thing - almost freeze my fingers at the start and have problems getting a consistent temp. Rest of the layers seem to work well.
Plod On
Wednesday, January 16, 2008
January 16, 2008
Distance 5.95 Miles
Time: 50:29
YTD: 42.72 Miles
Location Kensington Running Room - Long Zoo 10K
OK I am going to sound like a bit of a hypocrite here - I think the group that I am running with may be too fast, Talking about a tempo run at 8 miles and LSDs at under 9 minute miles. Not sure I have the conditioning to do that. The run today was really good, the clinic was split into pace groups based on the time trials yesterday. I was placed in the fasted group (3:30 Marathon pace) but was the slowest person in that group. What is better being the slow fish in a fast school or the fast fish in a slow school. Will give it a shot - you are supposed to aim high. Will probably forgo a run tomorrow and focus on a Friday run. Overall was around freezing for the run and no wind - good pace and it felt really good to be running that pace. I am a happy camper today - see what the legs say tomorrow.
Plod On
Time: 50:29
YTD: 42.72 Miles
Location Kensington Running Room - Long Zoo 10K
OK I am going to sound like a bit of a hypocrite here - I think the group that I am running with may be too fast, Talking about a tempo run at 8 miles and LSDs at under 9 minute miles. Not sure I have the conditioning to do that. The run today was really good, the clinic was split into pace groups based on the time trials yesterday. I was placed in the fasted group (3:30 Marathon pace) but was the slowest person in that group. What is better being the slow fish in a fast school or the fast fish in a slow school. Will give it a shot - you are supposed to aim high. Will probably forgo a run tomorrow and focus on a Friday run. Overall was around freezing for the run and no wind - good pace and it felt really good to be running that pace. I am a happy camper today - see what the legs say tomorrow.
Plod On
Tuesday, January 15, 2008
January 15, 2008
Distance: 3.12 Miles
Time: 22:55
YTD: 36.77
Location: Kensington Running Room - Crowchild Bridge Loop
Marathon Running Clinic Run #4. Individual time trial - ran the first k as fast warm up and then ran the second k too fast and ended up paying for it for the rest of the run. Finished at an average pace of 7:20/mile. A lot slower than I remember running but pretty good for a 50 year old (well almost). The run felt pretty good and was winded at the end and my calves are feeling it right now. Also discovered that my glove combo - liner + windproof outer does not work, ended up freezing my fingers until I took the windproof shell off and then my fingers warmed up. trial and error to figure out what works in this cold hard North. Was - 10 clear skies and a good moon at the time of the run. All in all a good day.
Plod on
Time: 22:55
YTD: 36.77
Location: Kensington Running Room - Crowchild Bridge Loop
Marathon Running Clinic Run #4. Individual time trial - ran the first k as fast warm up and then ran the second k too fast and ended up paying for it for the rest of the run. Finished at an average pace of 7:20/mile. A lot slower than I remember running but pretty good for a 50 year old (well almost). The run felt pretty good and was winded at the end and my calves are feeling it right now. Also discovered that my glove combo - liner + windproof outer does not work, ended up freezing my fingers until I took the windproof shell off and then my fingers warmed up. trial and error to figure out what works in this cold hard North. Was - 10 clear skies and a good moon at the time of the run. All in all a good day.
Plod on
Sunday, January 13, 2008
January 13, 2008
Distance: 8.4 Miles
Time: 1:34:37
YTD: 33.65 Miles
Location: Kensington Running Room - Talisman & return
January 13, 13 Km and almost 13 minute miles what could be unluckier. I thought I had posted one of my slowest runs ever on the LSD last week but this time is pretty close. Puts new light on the term LONG SLOW Day. If the marathon clinic is not going to take running seriously may have to rethink my marathon training plan. This is ridiculous. The pace was slow enough that I could almost walk the running portion. Chris is pissed off.
Plod On
Time: 1:34:37
YTD: 33.65 Miles
Location: Kensington Running Room - Talisman & return
January 13, 13 Km and almost 13 minute miles what could be unluckier. I thought I had posted one of my slowest runs ever on the LSD last week but this time is pretty close. Puts new light on the term LONG SLOW Day. If the marathon clinic is not going to take running seriously may have to rethink my marathon training plan. This is ridiculous. The pace was slow enough that I could almost walk the running portion. Chris is pissed off.
Plod On
Saturday, January 12, 2008
January 12, 2008
Distance: 5.37 Miles
Time: 47:58
YTD : 25.25 Miles
Location: Calgary Home to Coach Hill return.
Plan the run, run the plan. Sounds simple but just does not work. Was supposed to run yesterday but had the kids at work, then had a late lunch (some liquids) with my friend Steve from Ottawa and then just did not have the motivation to go out. So here I am early on a Saturday morning strapping my shoes on in -7 degrees to go for a run. The run went well - a little slow. The good news is that the last 2.5 miles were all downhill, bad news was the first 2.5 miles was up hill (500 feet or so). Makes up for all the flats that I have been running recently.
Tomorrow 13 K with the Marathon Clinic.
Plod On.
Time: 47:58
YTD : 25.25 Miles
Location: Calgary Home to Coach Hill return.
Plan the run, run the plan. Sounds simple but just does not work. Was supposed to run yesterday but had the kids at work, then had a late lunch (some liquids) with my friend Steve from Ottawa and then just did not have the motivation to go out. So here I am early on a Saturday morning strapping my shoes on in -7 degrees to go for a run. The run went well - a little slow. The good news is that the last 2.5 miles were all downhill, bad news was the first 2.5 miles was up hill (500 feet or so). Makes up for all the flats that I have been running recently.
Tomorrow 13 K with the Marathon Clinic.
Plod On.
Thursday, January 10, 2008
January 9, 2008
Distance: 6.23 Miles
Time: 58:58
Location: Kensington Running Room
Marathon Clinic Group run #2. Went out with the fast group again. Stuck in the middle of the group and ran with the pace. Apparently there is a hard rule that you never pass the pacer so just sat back and enjoyed a fairly easy 10K. Was still chilly ( -5) at the start but I warmed up fine and had to unzip my outer layer towards the end of the run. The runs are all on the paths by the river so flat and easy, another benefit is they are clear of snow.
Plod On
Time: 58:58
Location: Kensington Running Room
Marathon Clinic Group run #2. Went out with the fast group again. Stuck in the middle of the group and ran with the pace. Apparently there is a hard rule that you never pass the pacer so just sat back and enjoyed a fairly easy 10K. Was still chilly ( -5) at the start but I warmed up fine and had to unzip my outer layer towards the end of the run. The runs are all on the paths by the river so flat and easy, another benefit is they are clear of snow.
Plod On
Tuesday, January 8, 2008
January 8, 2008
Distance: 3.5 Miles.
Time: 32:17
Location: Kensington Running Room
First Marathon Clinic Run in a Chilly -7 degrees. Still looking for the right solution for finger warmth tried light windproof gloves with a liner today. Fingers were cold for the first mile or so then warmed up. The clinic breaks out into pace groups for the run - I chose to be in the fastest group which is planning on running a sub 4 marathon. The run was ok but the pace was slower than I would usually run. Maybe a side benefit to running in a group is I will learn to pace myself better - have to think on that. Hell what fun is running if it does not hurt.
Plod on.
Time: 32:17
Location: Kensington Running Room
First Marathon Clinic Run in a Chilly -7 degrees. Still looking for the right solution for finger warmth tried light windproof gloves with a liner today. Fingers were cold for the first mile or so then warmed up. The clinic breaks out into pace groups for the run - I chose to be in the fastest group which is planning on running a sub 4 marathon. The run was ok but the pace was slower than I would usually run. Maybe a side benefit to running in a group is I will learn to pace myself better - have to think on that. Hell what fun is running if it does not hurt.
Plod on.
Monday, January 7, 2008
January 7, 2008
No run today but after much deliberation signed up for the "Marathon Clinic" at the Kensington Running Room. Will Run three times a week with the group and it should be a larger group. The Clinic is geared to running the BMO Vancouver Marathon on May 4th. This is one week later than Big Sur which Mark and I are Running on April 27. Fit looks Good - unfortunately it is on 10th street so the parking looks bad.
Sunday, January 6, 2008
January 6, 2008
Distance: 6.14 Miles
Time: 1:13:12
Location: Westhills RunningRoom, Calgary.
Not doing well with this running thing, have been off for 6 days - so much for my run every other day plan. Drove out to Westhills to join the Sunday Morning run group. There was a nice group of 6 friends going out for an easy 10 - 12 K. The temps were chilly with a strong wind and the group ran over the ridge almost to 96 st and then back down the hill to lower spring bank road. The run was easy but i could feel it in my Glutes the next day. I think this was the slowest 10K I have run in years - but you know what they say "any run is better than no run at all".
Plod on
Time: 1:13:12
Location: Westhills RunningRoom, Calgary.
Not doing well with this running thing, have been off for 6 days - so much for my run every other day plan. Drove out to Westhills to join the Sunday Morning run group. There was a nice group of 6 friends going out for an easy 10 - 12 K. The temps were chilly with a strong wind and the group ran over the ridge almost to 96 st and then back down the hill to lower spring bank road. The run was easy but i could feel it in my Glutes the next day. I think this was the slowest 10K I have run in years - but you know what they say "any run is better than no run at all".
Plod on
Wednesday, January 2, 2008
January 1, 2008
Distance: 4.0 Miles
Time: 31:18
Location: Sugarland Texas
January 1, New years day - thought I would get things going on the right foot (no pun intended). Went out on the levy behind Alex's house to do an easy 30 Minutes, turned out that there was the right level of coolness in the air (there was a freeze in Houston - go Figure) and the right level of masochism in my mood that I went out a little hard and continued thru the run. I think this is the first sub 8 run of that distance in 20 + years. But then the run was flat - and at 60 feet above sea level (could it get better).
Plod On
Time: 31:18
Location: Sugarland Texas
January 1, New years day - thought I would get things going on the right foot (no pun intended). Went out on the levy behind Alex's house to do an easy 30 Minutes, turned out that there was the right level of coolness in the air (there was a freeze in Houston - go Figure) and the right level of masochism in my mood that I went out a little hard and continued thru the run. I think this is the first sub 8 run of that distance in 20 + years. But then the run was flat - and at 60 feet above sea level (could it get better).
Plod On
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