Kelly's Running Blog

Dark Already???

2009-11-05T17:55:00.002-07:00

Man, the time change really twisted things. Suddenly it's dark almost as soon as I get home. Well, not quite, but if I go for a run as soon as I get home, it's almost dark by the time I finish. And now sitting here after a shower after the run, it is dark.

Today was one of those days. A chinook came up, and we could almost be back in mid summer, except for the naked trees. I didn't wear my jacket coming home, and it was perfect for shorts and tee shirt.

The sun was still up when I got to the bluff, and there were some interesting and dramatic cloud shapes on the horizon, back lit by the setting sun. A few minutes later, they were out of sight as I was down by the river.

I swam upstream against the flow of people coming home from downtown, crossing the bridge to Prince's Island. West on the promenade after that, and lots of people deciding to walk home. Not crowded but busy. Almost like a lunch time crowd on one of those gorgeous summer Fridays before a long weekend. That kind of density.

Mostly though, it was a pretty standard run. Lots of crunchy leaves blowing around a bit. And getting darker and darker. I hit The Path Under The Stairs and powered upward, not totally flat out, but I had a good pace. At the top, I ran toward the light, sort of. Westward along the top of the bluff, and then turning toward home.

Last Sunday's run (Nov 1):
Distance: 16.55 Time: 1:35:41
Average speed: 6:02 min/km. (10.18 kph)
Rest distance: .97 km. Rest time: 10:00.
Total distance: 17.52 km. Total time: 1:45:41.

Last Tuesday's run (Nov 3):
Distance: 7.13 Time: 38:50
Average speed: 5:27 min/km. (10.32 kph)

Tonight's run:
Distance: 7.23 Time: 39:58
Average speed: 5:32 min/km. (10.32 kph)

Shoes: New Balance 769.
Today's earworm: L n K Blues.

Weather: Mainly sunny and 15C.

Luverly Lunch Run

2009-10-27T17:06:00.002-06:00

Holy cow, what crazy weather! It was cool and damp this morning, but by noon, the sun was out. At least that's what I saw just as I went to change for a run. Then stepping out the door, it was snowing lightly. By the time I'd gone a block, visibility was down to a kilometre in heavy snow. And yet the sun was still shining. Very weird.

Anyway, down to the bluff, and down The Path. By the time I was half way down, the snow had stopped. As it is said, if you don't like the weather in Calgary, wait five minutes.

I was up for something different today. So at the point on the foot bridge where I could have turned right to take the ramp down to the path beside Memorial Drive, I went left, down the stairs to the same path, but going east.

Nothing much to say about it. There were a few runners, but after I crossed under the lower level of the Centre Street bridge, they petered out. It was nice though. It's been well over a year since I've gone that way.

I crossed the river at the Langevin Bridge, the old iron one that takes Edmonton Trail into downtown, and at the far end found lots of change. 4th Street no longer exists of the end of the bridge, but you can turn hard left onto an newly extended Riverfront Avenue.

Going west from the bridge, new sidewalk followed Riverfront, but the path is gone for two blocks or so. All dug up, and I hope they replace it. About half way down is a short detour path that goes back to that path on the edge of the river bank.

Under the Centre Street Bridge again, and along the promenade (esplanade?). At this point, I began to wonder how far this route would take me. I wanted at least 7 km, but I was thinking it would be too short if I headed homeward right at Prince's Island.

And it was way too short. I was just over 5 km, and the way back home would barely add a kilometre and a half. I briefly thought of running to the far end of the island and coming back through it, but that still wouldn't have been long enough.

So I continued to the C-Train bridge near the Metawa bridge to 10th Street. Back along the berm beside Memorial Drive, up the ramp and across to the curling club, and up a couple of flights of The Stairs to The Path.

At this point I was close to 7 km, and that was fine. I continued up to the top of the bluff, and along it to the top of The Stairs. From there I headed straight north instead of continuing to 4th Street. And in a few minutes I was home.

Distance: 7.91 Time: 46:00
Average speed: 5:49 min/km. (10.32 kph)

Shoes: New Balance 769.
Today's earworm: Rockin' L n K.

Weather: Cloudy and 4C.

Love My Sunday Run

2009-10-25T20:35:00.002-06:00

Got another bright clear crisp morning to run in. The mountains are all white in their winter shrouds, but oh, so sharp and clear on the horizon. Another sign that summer has passed - no forest fire smoke.

I broke onto Cresent Road and headed sunward. I had a feeling that it wasn't going to be a fast run, and I was more than good with that. A wonderful L n K note to everything, such a clear a beautiful day. I ran along the street, crossing over to the shale path as the guard rail turns into posts at the top of The Stairs.

At the top of The Path I headed instead down Nony's Awful Little Hill towards Centre Street. The Bow is looming large now. The thing is huge and it going to completely dominate the skyline in a few short months. It takes up a substantial part of the view ahead when running down the bridge.

At the far end, I took the little ramp down to the promenade and headed past the Tai Chi practitioners by Sein Lok Park. you know, I think esplanade might be a more accurate term, but promenade sounds right. I was running a little later than usual, and I think I missed most of the group runs, but there were still lots of people out.

It was pretty run of the mill, running wise, all the way to Crowchild. And there, I crossed to the north side of the river. Last week there were lots of icy spots along the trail below Spruce Cliff, and I thought that after the snowfall we had yesterday morning, it might be much worse. The season is pretty much over for that trail.

I thought maybe the running trails might have a few icy spots as well, but they were totally clear. And there was more traffic along the Parkdale Boulevard stretch. Busy. Steady.

Near the Edworthy bridge, a group was forming for a dog walk. I passed them just as they started out, and looped around Angel's Cafe. After a quick stop at the public washroom, I very quickly caught up to the dog walkers again.

The rest of the run was uneventful. Legs felt good, breathing was good. I was in a nice groove. I managed to hit The Path Under The Stairs just as a walk break started, so avoided running the steepest part. Powered up the rest.

The run along the bluff was lovely, still a crystal clear view of the western horizon. And then I was across Cresent Road and heading home.

Distance: 16.35 Time: 1:36:20
Average speed: 5:53 min/km. (10.18 kph)
Rest distance: .95 km. Rest time: 10:00.
Total distance: 17.30 km. Total time: 1:46:15.

Shoes: New Balance 769.
Today's earworm: Rhythm and Blues L n K.

Weather: Sunny and -3C.

A Little Run

2009-10-20T18:10:00.002-06:00

I was working from home today, so got out for a lunch time run. It was a little chilly, but not so bad. It would have been un-noticed except the darn GPS took it's time syncing up to satellites. I stood at the intersection where I usually start to run, staring at it on my wrist, resisting the temptation to wave it at the sky, in case that would help it find it's way.

About two minutes maybe, and it was locked in. But I'd noticed the breeze by then. It didn't make any difference, since by the time I reached Cresent Road, I was more or less warmed up.

It was pretty grey out. It had been raining first thing this morning, and then there had been a brief explosion of sunlight about mid-morning. I could see the far reaches of the city from the bluff, but the mountains were lost in the grey.

Down The Path and then along Memorial Drive. Reasonably busy with runners and walkers, but not crowded. I ran to 14th and crossed the river there, then back along Bow Trail. Quiet. Steady. It was a little more crowded on the promenade after I passed under the bridge at 9th street (10th Street at the other end, angling a little in its crossing.)

I think I've run that route enough that I sometimes get into a kind of mindless state, not really noticing where I'm going. Running on auto.

At The Stairs I ran to the first landing and on to The Path. I'd started out feeling breathless and heavy, but climbing those stairs seemed to wake me up a little, and I climbed The Path a little aggressively.

At the top, I pushed rather hard, actually. My breathing gets away on me on The Path, especially after the steepest part, and I usually slow along the top to let my breathing slow a little. Today, I just kept pushing. I was keeping a rather slow cadence to my stride but stretching each step quite a bit.

Once I turned off the path along the bluff and onto 4th Street, I was really loping along. And then I was done.

Distance: 6.89 Time: 39:32
Average speed: 5:44 min/km. (10.46 kph)

Shoes: New Balance 769.
Today's earworm: L n K.

Weather: Cloudy and 4C.

A Grey Sunday

2009-10-18T11:45:00.003-06:00

Or should I say a gray Sunday? Is it grey or gray? Is this one of those Canadian/American spelling things?

It's actually a very nice day this morning, even if it's grey and threatening to rain. Even if it's not drizzling, it looks like it should be. But not too cool. I did wear the running gloves I got in the swag bag from my last marathon.

The GPS grabbed a satellite right off, and I started running as soon as I stepped across the manhole cover a block down the street - my starting line. All they way to Cresent Road and the bluff, my knees were a little complainy. But I was soon oblivious to them.

I did notice them on the steep part of Nony's Awful Little Hill going down to the Centre Street bridge. That was the last I noticed of them until I got home and had to climb the stairs after showering.

Crossing the bridge I could see a lot of runners below on the trail along the river. I think it was the Gorilla Run. Over the bridge and down onto th promenade, and past Sein Lok Park and the new condos being built where the old Greyhound bus barns used to be.

It wasn't exactly quiet on the trails this morning, but it traffic was sparse. It seemed like even the running groups weren't out, although I think they were probably out earlier.

The trail was damp, like it had rained. I imagine there was some rain overnight, and at times it felt like there was a little bit of a misting happening. The Lawrey Conservation area trails were good, a little bit of ice here and there from the snowfalls we got last week.

The trail below Spruce Cliff was different. In places it was quite treacherous, and after watching the woman who had just passed me nearly wipe out, we both tiptoed along the pile of leaves against the chain link fence separating the path from the railroad tracks.

After the first couple of rolling hills, and into the flatter part, where it's more sheltered, the ice got thicker, but less slippery. The trail wound as it does along the bottom of the cliff under the Douglas fir. And then I was out of the trees, off the ice and traipsing through the picnic area at Edworthy, where a hundred or so, mostly women were dressed for running and carrying bags and bags of bras, many pink. I have no info on what this was about, although there was a sandwich board out in the middle of the picnic area that probably explained it.

On the far side, after a quick bathroom stop, it was more quiet running. At times there was traffic that seemed like a typical Sunday, and at times it seemed like I was the only one out there.

I couldn't decide if I was running fast or typical. I didn't feel used up like I do when I'm pushing hard and my pace is near 5:10/km, which is what I usually feel near the end of the run. But I felt slow at times. The GPS said I was merely being consistent, running about 5:40 more or less all through the entire run.

At The Stairs, I had some bounce on the steps, and instead of running up the two flights to the landing that I could get on The Path Under The Stairs, I kept climbing. I managed to run all the way up, though was puffing hard at the top.

And then I ran the length of the bluff to 4th Street and then homeward.

Distance: 16.49 Time: 1:35:15
Average speed: 5:46 min/km. (10.07 kph)
Rest distance: 1.03 km. Rest time: 10:00.
Total distance: 17.51 km. Total time: 1:45:15.

Shoes: New Balance 769.
Today's earworm: L n K - wonderful music.

Weather: Starting in fog, and ending in light drizzle, but that was at the airport. 4C all through.

Whoops, Missed One!

2009-10-15T19:26:00.003-06:00

Oh yeah, I was out yesterday too, in the snow. Darned icy on the side street to the bluff, but after that it was soft and slow in the ankle deep stuff along the bluff, and then the paths were clear. Good run, too.

My stats:
Distance: 7.14 Time: 42:32
Average speed: 5:57 min/km. (10.07 kph)

Still Here

2009-10-15T19:10:00.002-06:00

Hey, I'm still here, still running. Well, slacking a little. But I've been out a few times in the last couple of weeks. Like on September 29th:

Distance: 6.74 Time: 39:00
Average speed: 5:46 min/km. (10.37 kph)

And then on October 3rd:

Distance: 16.87 Time: 1:33:05
Average speed: 5:37 min/km. (10.87 kph)
Rest distance: .94 km. Rest time: 10:00.
Total distance: 17.81 km. Total time: 1:43:05.

And then there was October 6th:

Distance: 7.05 Time: 39:47
Average speed: 5:38 min/km. (10.63 kph)

And finally on October 12th:

Distance: 6.75 Time: 40:47
Average speed: 5:59 min/km. (10.01 kph)

So I'm still moving, still racking up some kilometres. They're not the most exciting of running experiences. Still, I keep trying to get here and add a post. And I finally made it.

Cheers!

Autumn is Here!

2009-09-27T18:17:00.002-06:00

Just a beautiful fall day today. Sunny and crisp this morning, and just cool enough to need a jacket by afternoon.

I did run earlier this week, on Tuesday when the temps soared to 28. It was even hotter the next couple of days, but I didn't get to run again until to day

From Tuesday:
Distance: 6.97 Time: 41:16
Average speed: 5:55 min/km. (10.69 kph)

Today was clear, with a slight breeze. I headed down to Centre Street to cross the river, and then down on the promenade. It must have been the time of day - I was out a little earlier than usual - but there were huge crowds running in groups. I met several all the way to Crowchild.

Several others were out too. And by the look of everyone, I was rather underdressed. I stuck with shorts and tee, while everyone else seemed to be dressed for winter weather, with running tights and jackets. I have to admit, it did take awhile to warm up. It was a good half hour before my hands were fully warmed.

The trail through Lawrey Gardens was gorgeous, all the trees in fall colours, and still mostly having their leaves. Lots of leaves on the ground too. It was really pretty along the bottom of Spruce Cliff.

After crossing at Edworthy and starting back, it was a little busier on the trail. I think a lot of people just stay on the north side of the river when they get west of Crowchild, and I think they're missing a very scenic run.

The crowd seemed to thin the farther east I went, although once near the CBC studios it was busy enough. I was have a pretty consistent day, not like my slow start, fast middle, and achy stiff end that I usually have. Well I still had that achy stiff end. But my pace was pretty consistent throughout the run.

Still chilly at the end, but a great run and I had lots of morning left, too.

Distance: 16.61 Time: 1:34:00
Average speed: 5:39 min/km. (9.9 kph)
Rest distance: 1.01 km. Rest time: 10:00.
Total distance: 17.63 km. Total time: 1:44:00.

Shoes: New Balance 769.
Today's earworm: L n K - I think it's permanent.

Weather: Sunny and 4C to start, rising to 8C.

Rainy Fall Sunday

2009-09-20T12:55:00.004-06:00

Well, so much for that beautiful fall weather. Except it's still a lovely day for late September. Even now, it's clearing off and becoming sunny, if a bit breezy.

Anyway, two runs this week, that I didn't get to writing up about:

September 15:
Distance: 7.10 Time: 39:51
Average speed: 5:36 min/km. (10.69 kph)

September 17:
Distance: 7.00 Time: 40:49
Average speed: 5:49 min/km. (10.29 kph)

Anyway, today started grey and rainy. Not all that cold though; I was out with shorts and long sleeve tee shirt. The rain had almost stopped when I got out the door. The one block walk to start while the GPS found satellites went really quick, and I was running toward the bluff.

I was still undecided about what I wanted to do. I briefly considered running east along the river, so would have needed to take The Path, but at the point where I would have turned, I continued the other way toward the Centre Street bridge.

I ran toward Eau Claire then, and cut through by the wading pool, now all dried up and deserted. One of those September sights that are a slightly sad reminder that summer is done.

Lots of those tents with no walls were set up, and a band was warming up for the AIDS Walk. It was still pretty early yet, so there were too many people out.

I ran straight up 3rd Street to 7th Avenue, turning right and crossing over to continue up 4th Street. About this time the rain started up again in earnest. It was quite light, almost a mist, but I got wet enough. I didn't really notice it too much.

It didn't take long to get to 17th Avenue and across. Traffic was still pretty light. I continued on 4th, and curiously was kind of head down and unaware of what was going by. I sort of woke up across from the old theatre that's a Jugo Juice now.

At the Earl's, I crossed to the other side of 4th since the lights were favourable. Past the Tech Shop, Wildwood and then the Safeway, I crossed with the light to the river side of Elbow Drive.

It's been a couple of years since I've ran along the Elbow. It's a nice running route, and a few were out in the rain going the other way. I slowed to a walk at the suspension bridge at 31st Avenue, and crossed. It's way too bouncy to run across. Down the street to the end of the cul-de-sac where the trail along the river picks up.

There were big groups of runners out down there. I passed a couple while climbing a bit of an uphill grade. I passed the monster mansions on the other side of the river, where the last time I was down that way a little white dog cavorted in one of the yards while a coyote on my side of the river watched intently.

Around a curve where the river bank is reinforced with concrete slabs, and I was in Stanley Park, still passing small groups of runners. Past the park and along the street where a friend used to live. She'd sold the place about three years ago, a beautiful little character home, that was replaced almost immediately by a huge monster of a house.

The underpass under Elbow drive came up fast and it's just a nice little dip under the street adjacent to the river. On the other side the trail only goes another fifty metres or so before turning toward the street. Riverdale Avenue is a picturesque street, with big mature trees, and more monster mansions on massive plots of land.

I met a couple more large groups running the other way on this street, following the long slow curve toward the south. It ends at a parking lot and a path that leads through Riverdale Park, open and grassy among some trees closer to the river, with the odd loose dog chasing a ball.

I soon came to another suspension bridge, which I walked again, cross the river to Sandy Beach Park. The path splits and I went right, climbing a short steep hill that goes past public washrooms and the road up the hill to North Glenmore Park.

At this point a check on the GPS showed I had been running for just about 55 minutes. Time to turn and head back. So after a quick stop at those washrooms, I headed back down the hill and crossed the suspension bridge again.

I had planned to follow Riverdale all the way to Elbow, and follow it back to 5th Street. But at the intersection with 9th Street, there was a gap between river front houses to another suspension bridge. I took that, for a change of scenery and woundup following Sifton Avenue back to Elbow.

At Elbow, I just continued north, following the long curve of it all the way to 5th Street, and then headed north that way. Just an uneventful run to downtown. Past the new court building, I finally hit a red light at 5th Avenue, probably the first one in the whole run. And of course another one at 4th Avenue. Both busy streets.

After that I crossed 5th Street to run along beside the new Centennial Place towers on 3rd Avenue, then dodged around Canterra Tower to the Sheraton. The tents set up for the AIDS walk were still rather quiet, not too big a crowd in the rain, although by that time it had stopped.

Then through Prince's Island, across the bridge to the curling club and up The Path from The Stairs. Less than ten minutes later, I was home.

Distance: 15.37 Time: 1:33:11
Average speed: 6:03 min/km. (9.9 kph)
Rest distance: 1.07 km. Rest time: 10:00.
Total distance: 16.44 km. Total time: 1:45:11.

Shoes: New Balance 769.
Today's earworm: L n K, of course!

Weather: Rain and 8C.

The Run That Happened

2009-09-10T17:47:00.002-06:00

It was two days ago. Really did happen. And here I am finally writing up about it. Not that it's critical that I do, but I try to say something about when I go out. Just cuz I'm rackin' up the numbers of posts.

Anyway, it was one of those that I went out right after I got home from work and before I was on the L n K. I crossed Prince's Island right off and ran west on the south side of the river, to 14th and then back on the north side.

There is s camber to the path due to slump in the river bank. It kind of slopes toward the water in a few places. It's almost like running on a side hill, and after awhile, you can feel it in knees and ankles.

That's why I usually run the other way, so that the right side of the path is farthest from the river, and flatest. But sometimes running the other way kinda mixes things up. So I did.

Distance: 7.14 Time: 40:41
Average speed: 5:41 min/km. (10.53 kph)

Shoes: New Balance 769.
Today's earworm: L n K.

Weather: Mainly sunny and 26C.

Another Hot Run

2009-09-03T19:25:00.003-06:00

Somewhere up near 30C, but it didn't feel all that bad. Probably because of the wind. It's been brisk all day, and in fact just after I finished it came up really strong for a few minutes, and now the back yard is full of apples from the old apple tree. Nothing worth picking up, since they're pretty tiny.

On the walk from downtown tonight, this itty bitty spitty cloud followed me home, and it had turned rather grey, so I was hoping for a shower to cool things down. By the time I had a few moments of L n K time, changed and was back outside, it had slipped by and the sky was mostly clear to the west.

I walked a little to warm up, as usual, waiting for the GPS to find itself, and then was off. Not too long into it, I was pretty sweated up. I checked my pace, my stride was only a little bit off optimum.

The usual run, the usual crowd. It was nice along the promenade, actually. Kind of quiet and feeling like things were moving at a slower pace. Crossing Prince's Island and the bridge wasn't too congested either. The Stairs were another matter, but that's become usual on a warm afternoon.

And trotting along the top of the bluff to the finish, the sky was darkening again. But nary a drop of rain or cool breeze, just hot, hot wind.

Distance: 7.12 Time: 40:16
Average speed: 5:39 min/km. (10.61 kph)

Shoes: New Balance 769.
Today's earworm: L n K.

Weather: Mainly sunny and 26C.

Late Morning

2009-09-02T18:00:00.003-06:00

I was working from home again, and was up for running half way through the morning. I waited a little before changing into my gear and heading out.

It was relatively quiet, so I think I was in a pre-lunch lull. Good running though, even with the temperature climbing. Down The Path and along the river, then over the 14th Street bridge and back along Bow Trail to the promenade downtown.

Oh, man, but I was feeling it. Not hurting, but just not having much in the tank. I had put in a fairly strenuous day Sunday, so the leg muscles still needed some recovery time.

The Path on the return was particularly noticeable. I was reduced to short steps, and breathing hard. Still I managed to do a respectable time, which for me is anything under 6 min/km.

Distance: 7.06 Time: 41:12
Average speed: 5:50 min/km. (10.28 kph)

Shoes: New Balance 769.
Today's earworm: L n K.

Weather: Sunny and 23C.

Summer Running

2009-08-28T18:03:00.003-06:00

Not much but a good run for a late summer noon hour. Actually I was out about an hour before noon, so missed most of the crowd. I felt mostly good, and had lots left in the tank for climbing The Path, when I got there.

I also had a great stretch session afterwards. All feeling very good, and the stiffness that has been plaguing me earlier in the summer is very much less. Lesson learned - keep up the core exercises.

Distance: 7.07 Time: 41:00
Average speed: 5:48 min/km. (10.35 kph)

Shoes: New Balance 769.
Today's earworm: L n K, of course.

Weather: Sunny and 21C.

Fast Afternoon Slog

2009-08-25T17:41:00.002-06:00

It did feel like a bit of a slog. Don't know what's up with that, but lately it's felt a little harder to go, and to keep going.

But anyway, it was a good run. I was out the door almost as soon as I got home from work. It's a little warm out, and there's the slightest of breezes, so it was pretty much for sure I was gonna end sweaty.

The bluff was quiet, but The Path Under The Stairs was busy, as was The Stairs themselves. Lots doing the usual running up and down, plus bikes and walkers.

I ran the north side of the river, watching all the rafters and floaters drifting by. It's been busy out on the river lately. I imagine the kids are getting their last summer things in before school starts.

Across at the Metawa Bridge at 14th and then back along the south side. There's been a lot of digging going on along the sculpture garden between the path and Bow Trail, with lots of plastic pipe and equipment laying around.

The promenade was reasonably busy, but crowded in places with clumps of bikes. There was some traffic at the Jaipur Bridge, too, but not too bad, and the suspension bridge had room enough.

The run up The Path to the top of the bluff was where I really noticed the slogging nature of the run. I haven't had much wind lately in climbing it, but I seem to get to the top in reasonable time.

A run along the top of the bluff to 4th Street, which took me to the parking lot that 12th Avenue had become. I'm glad I don't drive to work. I wandered through the stopped traffic and headed home.

Distance: 7.04 Time: 41:14
Average speed: 5:51 min/km. (10.24 kph)

Shoes: New Balance 769.
Today's earworm: L n K, my favourite tune!

Weather: Partly cloudy and 27C.

Running on a Sunday

2009-08-24T22:03:00.003-06:00

Finally got back to a Sunday distance run. It's been awhile, almost a month, and it sort of showed. I haven't been slacking exactly, but busy. I've been out of town for three weekends in a row, so missed all those Sunday runs. I was going to wait until later in the day too, but the L n K word was to get the heck out there.

I played with the idea of heading straight south on 4th Street, and then following the Elbow River when I got that far. I think I would probably get as far as Sandy Beach in 8.5 km.

But just too stuck in a rut, I think. I ended up going the usual way after hardly even thinking about changing things. I guess you get in a zone and once on automatic pilot, you end up going where you always go.

It is a nice route to run, and it was a beautiful sunny morning for it. And a lot of people were out, I think for the Bow River Flow. I got up beside the C-Train bridge and found myself in the middle of several of those folding tent style pagoda thngs, under which were parked people and stuff from several bike shops. Off the path, there was a live band getting set up.

Shortly I was under and past the Louise bridge, and left that all behind. There wasn't a lot of traffic of any kind, but steady, like people have got past the urgency of getting out and enjoying summer and are back into a day to day flow.

Running through Lawrey Gardens was a pleasant jog, and once across the tracks, is where I like the in and out of forest and sunlight. I had been trying to stay consistent about pace, and was doing a very good job of staying within a second or two of 5:30/km.

At the south Edworthy parking lot, I had to wait for a very long train. It's probably the first one I've had to wait for this year. It probably wasn't that long a wait, but I could still feel things start to tighten a little while I waited.

Across the tracks, in the picnic area, there was an amplified but still nearly unintelligible voice, bawling about who knows what. I paid no attention, and fled across the foot bridge from it.

There is something about the backleg of this run, where I seem to get an energy boost, and my pace time drops. I found it was dropping to 5:15/km or there abouts, and it seemed impossible to slow it down.

After Crowchild I stopped trying to moderate myself, and just let my feet find the pace they wanted. But I was starting to feel it in the hip.

At the Louise Bridge again, I took a walk break, and then tried to get going again. I was running but the legs were just not up to swinging as fast as before, nor had my stride any length. Hips and hams and calves were hurting.

I hobbled on, with my pace now down to about 6:30. And I was in the middle of the crowd that was down for the Bow River Flow. Strangely, I thought they had the two lanes on the south side blocked for people to walk on. But there were barricades and pylons everywhere, and that yellow Caution tape. I suppose they had some kind of activities planned, but it effectively kept people on the path. I imagine the drivers crawling along in the two remaining lanes were none too happy to see all that deserted road space being unused.

I thought about getting out on the road, but there were too many barriers. I stayed on the path, and managed to dodge and weave through most of the crowd. It wasn't exactly packed.

Up the ramp and across the pedestrian overpass to the curling rink, then to The Stairs. I got up on The Path, and plodded up the 300 or so metres that it stretches along the bluff. I had nothing by this time. NO speed, and certainly stiff and sore. I think my pace might have dropped to around 8:00/km. Pretty sad.

Still I made it up and then ran along the bluff, to turn northward on 4th Street, and homeward. Not a great run, but as always, I'm glad I got out.

Distance: 16.41 Time: 1:35:09
Average speed: 5:47 min/km. (10.354 kph)
Rest distance: 1.80 km. Rest time: 10:02.
Total distance: 18.21 km. Total time: 1:45:11.

Shoes: New Balance 769.
Today's earworm: Farewell My Bluebell by Merle Travis.

Weather: Sunny and 20C.

Friday Nooner.

2009-08-21T12:55:00.003-06:00

Didn't get out yesterday for a run so, since I am not working today, I figured I'd better get out there.

It's sunny and getting hot, but not really hot yet by late morning. I'd just finished a run to the grocery store, so decided to try and beat the noon rush. I didn't quite get out that early, but it was quieter than I expected on the river paths. I think a lot of downtowners take Fridays off in the summer.

The run wasn't too different than usual. I took the same way as always. Bright and sunny and warm. Lots of people out walking and running, and a few on bikes and blades.

The run felt great. I think getting back to maintaining my core is helping a lot. My knees don't trouble me at all even after just a couple of weeks. Lots of other achy spots in the hips are but memories too. Lesson learned!

Distance: 6.87 Time: 40:16
Average speed: 5:51 min/km. (10.24 kph)

Shoes: New Balance 769.
Today's earworm: Just L n K.

Weather: Sunny and 23C.

A Bit of a Break

2009-08-19T17:44:00.004-06:00

Not really, but I didn't run for over a week, due to traveling and L n K. Had a nice holiday.

So I have been out a few times since I got back almost two weeks ago. Just the usual mid-week 7 km runs. It's been sort of warm for each one, and I've been feeling my knees. Some reading on the matter suggested that my hip abductors were weak, and putting unnecessary strain on my knees. And wouldn't ya know, after working at leg lifts and crunches and stuff, I noticed an almost immediate difference.

I have seriously let my core work lapse and I'm paying for it some. I am grateful that it's easy to get back on track, and I've been working at that. Just a little effort has made a big difference.

Anyway, my stats for August 11:
Distance: 7.25 Time: 40:29
Average speed: 5:34 min/km (10.68 kph).

And for August 13:
Distance: 7.11 Time: 39:22
Average speed: 5:32 min/km (10.68 kph).

And August 18:
Distance: 7.07 Time: 39:25
Average speed: 5:34 min/km (10.68 kph).

A Little Late Reporting

2009-07-30T16:42:00.002-06:00

I was out on Tuesday this week, going back to my old schedule. And since, I haven't been focused enough to write, with prep for my holiday to the cost next week. Too excited, I guess, and too much L n K on my mind to think about much else. Of course, it crowds out the memory of what the run was like too.

Anyway, it was pretty good, not excessively warm, but nice. The crowds weren't huge, though there were lots of cyclists. I was also feeling less tight than I have for awhile. I especially noticed it running down The Path Under The Stairs, as I was able to move with some speed, while using the short, quick, knee-saving steps.

The climb back up worked the lungs more than anything, but my recovery times from that kind of heavy breathing has become remarkably short.

Distance: 7.17 Time: 40:10
Average speed: 5:36 min/km (10.68 kph).

Shoes: New Balance 769.
Today's earworm: L n K.

Weather: Sunny and warm.

I Slept In

2009-07-26T13:44:00.003-06:00

Not terribly late, but late enough for me. Up at 7:30, and after mumbling through breakfast and another short lie-down, I got dressed for the part, and went out for my run.

It wasn't real hot, but warm enough. There was a good breeze, too, and that helped although it would have been nice for it to have been a cool breeze. Almost total cloud cover, so it wasn't bright. Actually just a very nice summer morning.

Once on the promenade I started catching up with all kinds of traffic. Lots of people carrying folding chairs and heading to Prince's Island for the last day of the Calgary Folk Festival. A few runners were there, too, and the Sunday morning groups from the Running Room.

I decided to do the figure eight weave again, and crossed the river at Crowchild. About two hundred metres down alongside Parkdale, the sun came out, although we were still surrounded by dark cloud. It was actually a pretty quiet run, and the runners were not nearly as numerable as usual. I don't know if that's from everyone out of town, or because it was becoming too warm for some.

Across the river at Edworthy, I got the full breeze, and it felt wonderful, as it seems slightly cooler over the river. Of course, all that stopped once I was in the trees on the other side of the tracks.

It was really quite nice along the tracks below Spruce Cliff. And here there seemed to be more runners than usual. The trail through Lowrey Gardens was much quieter. Strange.

At Crowchild, I again crossed to the north side and continued along Memorial. The cloud moved back in and there was even a half hearted rain shower for a few minutes. By the time I got past the C-Train bridge, I was feeling a little achy, likely because the previous evening's libations were catching up to me.

At the foot bridge, I was running against a tide of people, who parked by the curling club on Memorial, or on Cresent Road on the bluff, all heading for Prince's Island. By then, the music was underway as well.

The usual finish, climbing The Path Under The Stairs, then along the bluff and homeward.

Distance: 17.10 Time: 1:40:18
Average speed: 5:51 min/km. (10.24 kph)
Rest distance: 1.08 km. Rest time: 11:00.
Total distance: 18.18 km. Total time: 1:51:18.

Shoes: New Balance 769.
Today's earworm: L n K, L n K, L n K.

Weather: Cloudy and 18C.

Lunch Time Scorcher

2009-07-24T21:03:00.002-06:00

Not really. It was hot but not as hot as the last couple of days. However my bod reacts the same no matter how much heat, by drenching itself in it's own juices (ewww...)

Anyway, it was a nice lunch time run, and as usual the crowd was there. Lots of dodging walkers, at least on the promenade between Eau Claire and the Louise Bridge. It was a little thinner for runners and walkers out towards 14th Street.

Distance: 7.06 Time: 39:40
Average speed: 5:36 min/km (10.68 kph).

Another Hot Week

2009-07-24T20:45:00.003-06:00

It's been warm and a little on the humid side, too. And here I am again, not writing until long after I've gone out. Hmmm....

Well, the weekend run was pretty good. I took off the usual way, down to Centre Street and across. The Bow is becoming a pretty dominant item on the downtown landscape now, and it's pretty in-your-face as you cross the bridge.

On to the promenade and along past Eau Claire, pretty steady with runners, given how nice it was. It was a pretty uneventful run actually. At Crowchild, I crossed the river to run on the north side for a change. Crossing to the south side at Edworthy, and along the bottom of Spruce Cliff, it's a beautiful stretch of path. The sun was directly ahead at that time of day, and there was this nice glowing effect with all the trees and bushes back lit.

At Crowchild I crossed again, and continued toward downtown on the north side. Uneventful until I got well past 10th Street, where a fire two nights before had demolished an apartment building. Nothing left but a pile of rubble, still attracting gawkers and being sifted through by the fire guys. For such a huge fire - three alarms and 50 firemen - it was such a small space for an apartment building to have been. No visible damage to buildings on either side, but I wasn't stopping to join the crowd.

This was a longer run. Crossing the river at Crowchild twice, making a figure eight of the route I usually run, seemed to add almost a kilometre. I don't think it's quite that far across the river; the GPS tends to be a little off sometimes.

I think I shall have to consider changing things a bit. I love the run but maybe a change of scenery is in order. I will have to think about that.

Distance: 17.22 Time: 1:39:00
Average speed: 5:44 min/km. (10.44 kph)
Rest distance: 1.26 km. Rest time: 10:10.
Total distance: 18.49 km. Total time: 1:49:10.

Hot Week

2009-07-18T21:47:00.003-06:00

It wasn't all that hot, I supposed when I ran a few days ago. Warm enough. Right now it is hot and will be tomorrow for my long run.

I'm about to change back to my Tuesday/Thursday schedule, I think. Wednesday/Friday is messing me up too much, as far as timing and getting out to run. And maybe I can be a little better at staying up to day on write up.s

No recollection of what I did on Wednesday, other than I was out after I got home from work. Oh, and I sweated a lot after.

Distance: 7.00 Time: 40:36
Average speed: 5:47 min/km (10.34 kph).

Running in Reverse

2009-07-12T10:42:00.004-06:00

Hokey smokes, don't know what happened this morning, but I slept in a lot later than I usually do, so after breakfast, instead of my usual excursion for coffee and a newspaper, I headed directly out to run. Seriously, I slept a good hour and a half later than usual.

Anyway, after my usual breakfast I was into running clothes and out the door. A little too soon after breakfast. It wasn't too bad, though, and I was able to run without problems, although I did feel a little heavy.

It was a pretty uncomplicated run, except I ran in the reverse direction from how I usually run it. How daring of me! I did, out of habit, go about 50 metres toward Centre Street before I remembered I was running the other way, so I back tracked and headed down The Path Under The Stairs.

It's a much quieter run going counterclockwise. I did meet more large groups, both coming and going. Big groups going both ways, too. There weren't too many single runners or pairs though, so I wonder if I was a little early for them on that side of the river. I would be about 45 minutes earlier going that way than coming from the other direction.

I found myself in a race, too, with the occasional sign proclaiming so many kilometres in the Robert Hamilton Memorial Road Race. I've never heard of it before, but it's been around awhile, apparently. I stopped near the finish line at the public washrooms at Edworthy Park.

After crossing the bridge by Angel's Cafe, I was on the trail below Spruce Cliff. It was surprisingly quiet given that it was such a lovely morning. The quiet continued pretty much all the way downtown. Perhaps everyone was tuckered out from the next-to-last day of the Stampede? Sleeping off one too many pancake breakfasts.

Anyway, it was an uneventful finish. I'm still not feeling my best with a cold lingering, so The Path Under The Stairs took some effort. After that, I ran along the bluff and then turned home.

Distance: 16.51 Time: 1:36:21
Average speed: 5:50 min/km. (10.28 kph)
Rest distance: 1.00 km. Rest time: 10:00.
Total distance: 17.51 km. Total time: 1:46:21.

Shoes: New Balance 769.
Today's earworm: L n K.

Weather: A nice sunny morning.

The Runs Pile Up

2009-07-11T11:15:00.002-06:00

I was out last night for a run, just a quick one. It was fairly warm, and I was pretty sweaty. That's about all I can remember, except for being narrowly missed by some jerk on a bike. I've been distracted by the L n K, and planning for a bit of a holiday.

Anyway, for last Sunday:
Distance: 16.91 Time: 1:35:34
Average speed: 5:39 min/km. (10.62 kph)
Rest distance: 0.92 km. Rest time: 10:00.
Total distance: 18.83 km. Total time: 1:45:34.

And then for last Wednesday:
Distance: 7.19 Time: 40:16
Average speed: 5:35 min/km (10.71 kph).

And then last night:
Distance: 7.10 Time: 40:17
Average speed: 5:40 min/km (10.58 kph).

I'll try and get back to the usual writing up...

Not the Best of Health

2009-06-29T19:58:00.003-06:00

I probably shouldn't have gone out. My throat had been a little scratchy all week but I felt fine through it. Only that morning was I feeling a little less than good.

However, I started out, and resigned myself to going slow. After all, Sundays are for distance, not speed. The first interval went as usual. I ran along the Cresent Road and then down to the Centre Street bridge, passing a fresh burn. The old grass was crisped to black, but this years growth was still thick and green, although it was probably well dried in the fire. The burn had surrounded several clumps of honeysuckle and lilac bush, which frankly looked untouched by flame.

Across the bridge and down by Sein Lok park within the usual time, not doing too badly. The second interval ended just past the Louise Bridge, again about right. After that speed dropped a lot.

I wasn't feeling too bad at all for the most part, but I was moving slower. Near the crossing at Edworthy, I could hear a train coming from behind. I knew I wasn't going to make it to the crossing before it crossed, so I dashed down a trail in the grass, across the tracks, and was well down the path on the other side before it it got near.

Through the picnic grounds at Edworthy and across the bridge, past Angel's Cafe. Ten minutes later, I was feeling a little dragged down. Things began to ache. Or at least ache more noticeably. By the time, I reached Crowchild I was huffing pretty hard. Becuase of my stuffed up sinuses, I was breath dry air, and my throat was feeling a little raw just from that.

By the time I reached the Metawa Bridge, I was panting, not breathing evenly like usual, but like I'd been sprinting up The Path Under The Stairs. Hips and knees were aching, and I think my stride had shrunk a bit.

Near Tenth Street, I was limping on a walk break, just a little too stiff in the hip. So enough. I walked up Tenth, through Sunnyside and up the long sloping path along the bluff to home.

Distance: 13.83 Time: 1:21:04
Average speed: 5:51 min/km. (10.24 kph)
Rest distance: 1.23 km. Rest time: 9:00.
Total distance: 15.06 km. Total time: 1:43:43.

Shoes: New Balance 769.
Today's earworm: Rose Garden by Lynn Anderson to start.

Weather: Sunny and 19C, warming to 23C.