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

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

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.

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

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

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

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

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

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.

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

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.

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.

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

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