A headache, but I need to run!

so I woke up feeling like not good?

Funny, yesterday evening I read how bad milk/dairy is for us…as well as eggs, sugar and meat.

I did my usual milk and cereal before bed, slept well, but woke up feeling ill with a headache…the headache is familiar, the stomach upset wasn’t….so I’m all in….on cutting all that out….I have been cutting back a lot on added sugar, eggs, sure…..meat?….my wife and kids will be a hard sell, but I guess we can cook meals for them and another for me……but dairy?

The story on dairy I get, we’re the only species that consumes milk, the milk from another species, and the business on selling dairy is aweful, the drugs involved…and yes, a lot of $$$$ involved in all….dairy alone is a huge employer…..

I do use yogurt, and love some cheeses, I could cut out some of that….but there’s a history, milk has always been around…farmers always had farm fresh cream….and I’ve heard about the differences between whole milk and processed homogenized milk, jersey milk….and I have used non-dairy milk…it’s not that expensive, and I have tried making my own…so I may have to go that way…

But the story of what causes heart disease, some cancers, has me rethinking what I put in my body…you know, when you break a bone, everyone says calcium, drink milk!….well, what now?…..

I have that half marathon on Sunday, I have to be healthy….I’ll start no matter what, on my own or with a group……but how do you change a diet?

Black coffee this morning, no dairy…..I’ve got to make waffles tomorrow, but no eggs….time for a change?

Train. Don’t get injured. No Stomach Upset.

That seems to be it.

I’ve been at this for a while. I’ve seen training plans come and go. Heard all the advice. I teach this.

The current group I’m working with, half and full marathoners…some getting set for their first, some with more experience, and half way through this…for this clinic that began about 9 weeks ago, I’ve pretty much thrown out the usual script.

Usually, I talk a lot about product, footwear, apparel, watches, heart rate monitors….while the topics have come up, I’ve focused more on process, the actual training, the running part…….the program….because, well that’s basically it.

Train, rest, recover, nutrition and hydration, don’t get injured, stay away from things that upset your stomach/your GU…..and that’s it…..if you want to become a better runner….RUN!…that’s it…

This past week, I had great guest speaker talking about injuries..prevention, and what to do when one appear……but, she mentioned a couple of things that I don’t completely agree with, and I think make people think too much.

Heel striking isn’t the huge issue every other coach seems to want to make it…..it just depends on where that foot lands…as long as it’s beneath that center of gravity, you’re fine….knees lead, and you’re good….

When that fad of insisting that everyone had to do a mid-foot landing first appeared, I looked to people that actually coach the elites….when you over stride, yep, that’s a problem…coach Brett Sutton who coached tri legend Chrissie Wellington says that….ultra marathoner legend Scott Jurek the same thing…

to change a stride takes years and years of drills that’s not unnecessary… I remember watching the summer Olympics from Tokyo, the women’s 400 meter relay, heel strikes, feet always land underneath them….quick leg turn over…that’s that secret, not heel strike, but 90 strikes per minute, that’s it..

Junk miles is another bone of contention for me…it’s not junk miles, it’s not listening to your body, it’s not understanding the science behind rest and recovery…..it’s like weight training, if you don’t gove the muscle time to heal between work out, injury, burnout and no progression…..train, rest, recover, nail that and that nutrition…..that’s it…..it’s just running!

We seem to want to find some ways to make this all easier…running a marathon, your marathon distance is hard work….that’s why not everyone commits to doing that…it takes time, it takes time to condition the body to run 26.2 miles, there’s a need to focus, but there’s no magic pill, nothing you can buy in a bottle, you have to train, be consistant, and train…that’s it……

And 26.2?….for some, but for some, 5K is it…..it matters on a lot of things…does your life give you time to train for that run…?…..do you have space for a 3 hour run, an 2 and a half hour run, week after week?…if not, pick something else…..I discovered that trying to become an Ironman Triathele…I did two of them in 2009 and 2010…that was a busy time…working full time, 3 growing kids……and training all the time in three different disciplines……it took a lot out of me, and since,wrapping my head around that time commitment just doesn’t work….so shorter, even a half Ironman is possible…but that almost 230K in one day swim, bike, run….not in the cards…..so a self evaluation is important….

So yeah, Run, Recover, Eat, Drink…..that’s it…don’t get injured, stay away from things that upset your stomach….that’s all anyone needs to know, not a dozen books and coaches with a magic pill….


I blame my parents….we always had to go on vacations. Not just vacations. They had to be very specially constructed, and we had to do vacation type things….the tourist stuff….see the tourist sites. it was a crime to just sit and chill, and live like a local….relax, and enjoy where we were…

We’d drive forever to some places…not stops allowed, rest stops, never…you had to hold it!…..

Nope, a site of interest…we’d drive right by…..

and omg when we started winter vacations to Hawaii and Mexico…..forget it….nope, can’t just lie on the beach…well the parents could, me, you had to go do something….

then the tourist traps!….Mexico, omg don’t drink the water!…don’t swim in it….ever….and nope, no kicking back and relaxing….

Things changed when I grew up, could travel on my own…..WE’RE STOPPING EVERYWHERE!

well I am…..

that may be why I love Vancouver so much….I can just be there, and enjoy being there….do stuff, but not because the tour guide tells me to…

yes, Maui is making me think about this…..I loved the trips my wife and I took there…we may go back..

There is no way our two autistic kids will ever last on a plane flying anywhere…yes, decades ago we did Disneyland and San Diego…..they liked Disney, I liked Shelter Island…….but yep, we still had to make like tourists….

I keep looking for that ideal spot….Penticton was pretty close….beaches for the kids, a laid back vibe, and a lot of places for dad to bike, run and swim…..

But a looooonnnnnnggggggg drive….

We haven’t really done the vacation thing for a while, I like and ave worked on the vacation at home, but again, I seem solo on this endeavor…. with this goal.

It’s August, no plans so far this year….with my life and work schedule, two or three days at a time is all I can currently manage……

My first goal is to get three family members to WALK!…..grrrrrrr…….nothing. two of them, Jim and Sasha used to walk, ride bikes and swim…….now, not….

I have to find them an interest..something..other than not doing anything at all….sure, that blows my first point….but walk something..even to a hotel pool would be nice…a goal…

Tomorrow I have an 18K run in my future….then, my goal is at least a walk with my Daughter Sasha……what the H, it’ll be a start

Some Days you just don’t run. Rest days

Yeah, so May 1986 on Maui….scary, scary times. Maui is such a cool place…Lahaina, so laid back a beautiful. Some day it’ll be back, we’ll be back…but will it be the same?

It’s Hawaii…..it wasn’t just the weather or the ocean, it was the people, the places, that vib….and yes the surf, the food….

So today…not running…some days you need that break, that rest day…some days that means nothin’!

Some days active rest, do something that isn’t repetitive high impact, so no pounding the pavement…or hard packed dirt…..today, hop on the bike and ride around the neighborhood for about 20K….

It’s a sunny warm day, a sometimes just stretching the legs calms the head..

Running should never be just running…it should be everything. Yes, running is easier…a pair of shoes really is all you need…yes, the right technical clothing, a cap, some hydration…..biking, swimming, whatever, a little more involved…a well rounded athlete/runner…

Sure, if you’ve an event coming up, focus on that….but, don’t forget to make used of everything else….an well rounded athlete makes a better runner, and a stronger runner…endurance is the key ingredient, fitness yes, but the other things all add up to a better, um, runner….

Tomorrow will be complete rest….I’m home with my daughter, a lot of yard and house work (laundry) to do…and family bonding stuff…..and rest. A half marathon just over a week away…while I’m still going to train, I’m looking at that 21.1 something kilometre as part of the final goal, part of the training…..the plan…but I still have to get through it, so a minor taper…eat, rest, train, relax, and then run 13 miles….

I’ve been stuck to the news from Maui for the past few days, the ride helped get me away from that…….

good night Maui

Junk Miles? or Just a Run

Today was good……busy and a run.

Started out getting to a place called Elite Sportswear to order up hats for my Fun Run on October 29th

waiting for what it’ll look like with the artwork……sometime next week…

Plastered posters all over the city….need more and more…gotta get people registered..

yes groceries, Costco…..all done in time for a run…

Yes, yes, runs have to have a point. If not, they’re not supposed to be run…only runs that have a reason, like hills, speed, distance, whatever….but I don’t follow that rule…..I just like to run!

Yes, I do cross train….swim, bike, strength……but I just have to lace up my shoes, and go….so I do…

I don’t over do it, I know to be aware of OVER TRAINING ….the real culprit is not recovering between training runs….nutrition, rest, SLEEP, and more of the same….run as much as anyone wants, but recover..

Today was a bit about exploring, found this neat new boat launch…or is it going to eventually be a new food bridge? But kind of cool…

And maybe found a lake…..lots of standing water, well, because we’ve had a ton of rain…so the trick is to keep the feet, sort of dry….huh…

One mistake today though…..swapped footwear

went to the Holas…Arahi 6s…My On Could Surfers were still soaked from my Wednesday night run through water puddles…and just not as good….I haven’t run in them a lot, so I don’t think they’re used, but the cushioning felt really hard, like there was no cushioning….which is odd for Hoka…

Just didn’t have that bounce…I still have my Arahi 5s, an older version still around….they’d become my everyday yard work shoes, but will give them a bit of a try to compare…I don’t think they hurt me at all, but no comfort at all, I need that little bit of bounce…..

The race stuff is coming along, but is getting expensive…..hopefully a good sponsor comes along soon to help with that

A Run Club Run. Leading the group

So we got soaked tonight….rained cats and dogs……….

But all good…..the Run Club seems to be getting back together…..ever since the COVID shut down, well we’d broken up…slowly though, things are getting back, some have taken a while, and some are starting from scratch….so not a problem…and all good

It’s just gotta be fun….or at least enjoyable….a couple of our group hadn’t run at all for a while, maybe long walks…and few just wanted an easy run with a marathon just a week and a half away….so broke everything down into a Warren 1 and 1s…sometimes a 2 and 1, sometimes a little more…promised a 4K, so that worked,,,,,

one crew went to the hills and then well, down hill, our hard core speedsters, I mapped out a route for them to keep them happy….all good they, and a few weren’t surprised when I missed a turn, and we ended up with a bit of cross country, a bit of mud, and yep, very wet running shoes and wet.

And once the rain came down, well, we just kept running…..the group gets it, and yeah, running through a downpour alone actually does suck…

Yep, a quicker evening fits into my training, but big deal, I got some fitness out of tonight, the group got some benefit….and I can hot the trails tomorrow……all good

I’m a pretty lucky guy. I get to do stuff.

I don’t think ahead very well. I just do stuff. I wanted to take up weights and strength training. So I just did. Then I thought, body building judge, why not, so I took that up….and that was amazing…

Could I be a music teacher? When I was in highschool….I did that…….could I host, produce and direct a TV program,? could I work a camera for others, so I did that?….become a freelance writer, yep….why not?…..a life interviewing people like Chris de Burgh..or who ever…done…

Then, running, marathons, triathlons, Ironman, I have done a lot

I sometimes have to remind myself of all this…..and since I got married in 1986, about 36 years ago, yep, a lot of support, and a wife with a lot of paitence….hopefully she knew she was marrying a dreamer?

oh boy…..but, still married and with 3 kids, so, so far so good

Today, and this past few months are a pretty good example of how this head works……

yes I also teach clinics, virtual..they were all in person before COVID..at one point, 5 different ones at time….I look after a group run every wednesday evening……I’m an events guy with the Running Room now, so setting up and taking down everything at the start and finish line, and a lot of what makes races and fun runs happen…

And now, Race director…

Yep that’s mine….

and oh yeah, I did once have a job, a career as a railroader….a rail traffic controller

That’s me and my dad….

So now, today…woke up, a quick breakfast, waited for my daughter’s caregiver to arrive, and then finally went out for my run…..

I have 12 days to the Edmonton Half Marathon….yikes, my training has sucked big time….today, my longest run in a while, I survived 16K…my pace not all that great (6:40 per km)….but, well, that 5K short of that 21K goal…….so I guess I’ll be okay…

It was a good run….I stuck to 30 and 10 intervals (run 10 minutes, about a 30 second march/walk)…at some points, if after 10 minutes I feel like keeping on going, I just do….

As usual, I made the route up as I went along…..I do always have an idea where I want to run….but, well, you just need to run…..there was one nice climb, today was about endurance not strength training, so that was good enough……and yeah, 16K…..a good morning…

A good run boosts that spirit…and pointed me into yet another direction….went a visited a local pub manager, and set up a pub night run for next month, because, why not?

A good day, and as the chief cook and bottle washer, I guess I’d better get too it….that may explain that 36 years of marriage…..

life is grand, but, well, life’s good, and by sheer luck


a fun 10K you just need to take that 1st step

Another day when it took me forever to get out the door, BUT I DID IT!

The original plan, 16K in the Edmonton River Valley, and then became, why? I can do that from home in St. Albert, why drive all that way?…..this was why…if I had done that, 16K would have been done….but

Nah, let’s plan to go from home…..then, well, this bed is so comfortable, why on earth do I have to wake up at 7:30?…….then why not sleep in until 9AM?….and then, well I’m hungry, so how about run at noon?

So, not what was planned, but 10K done, exactly 10K…I never do exact anything, but today…I had to do a bit of a backtracking to get that 10K even…

The run started hard…the body was arguing and felt weird….which has been normal, but as I tell people in my clinics….just start, push through the ‘ah I don’t want to do this.’ It’ll get better…or not.

My head’s been an issue lately….really tired (age? overtraining? something else?)

Today, that was the start, started in a fog…..even after a good breakfast and coffee…..but after about the first 10 minutes, I was good…a pit stop at the Running Room for well, a washroom break….then another stop after running across a friend and got caught up……..

Then I make the #rageagainstthewarren hill an destination, because, well, it’s named after me……..I’m trying to figure out the mindset of the one that mapped out this hill in STRAVA ……it begins and ends before and well after the climb…so you really have to put the effort in to get your name on there…

Interesting thought, when I first started running about 26 years ago, this loop was my usual….there where weeks when I would run this 10K every day….and I knew it was 10K back then…it usually took me about an hour, so figure 60 minutes, 10 minute miles, 6 miles = about 10K…the math worked back then, before we had GPS and HRMs..I had a Timex Ironman watch….that was it……a lot of the tme running in cotton

Tomorrow, more or less an rest day…but waking up early to volunteer at a triathlon (a 5AM wake up call, yikes) then next week, time to get hard core with much running….and hopefully, a swim and bike ride, or a few of ’em can be fit in….that half marathon on August 20th won’t run itself

What Gets You Outside?

Yep, the start of August….

At one time in my life today meant hitting the highway, and heading to Grande Cache for one of my fave events of all….the Canadian Death Race……I haven’t been up there since 2008….but driving into that mountain town was like coming home…..much like Jasper Alberta, or Vancouver BC, it just always seems like where I’m supposed to be, where I was meant to be…on top of mountains.

Today was…..was supposed to be going long-er than usual, but well, I began with no motivation….

After a lot of coffee (yeah I know, I know, I’m still trying to quit) and lots of paper work, yep, working on the fun run, watching the news……I finally got my butt out the door.

Lately, just stepping out the front door was good enough…but today a trick I use….drive somewhere, and well, you’re there, so you might as well run….

Made up a new route..not a direction I’ve run often, and then I improvised…..yep, I took one wrong turn and well went around in a circle…..and I found a nice collection of moquitoes…lots of them

but my kind of run, and once you start, you wonder why you took so long to begin.

Some days, there’s always that feeling…..someone may see me?…..I think more than a few runners…that self consciousness….for me anyway…I don’t have a lot of self confidence, which is weird right? I’ve only been at this for almost 30 years….but it’s there…..

I think the trick is to just start….and for me, not to have a set plan….because for me anyway, that always changes….yes I train, but I run to have fun, to relax, to enjoy myself….sure, races and runs are a goal, like Death Race….but, secret, I’m almost always undertrained…..weirder even..my first attempt at an Ironman Triathlon…I was focused……not really stuck to a schedule, but seemed to always be training….there was a lot of it…and I sucked on race day….my training crew could not believe it, I trained as hard or harder than anyone of them…..the following year, I training, but just enjoyed the training, and I did well…I finished.

The first step is to move…

It’s the weekend, and even though I can’t get to Grande Cache…well, going to Grande Cache in my mind…maybe 2024?

this is real now. race director now what?

Yep…registration has begun…….OMG!!!!!

87 Days to go…..no sponsors yet, I’m ordering toques tomorrow, still haven’t got one sponsor yet…that’s the next key to this….

I could use a few volunteers and advisers … and people that are better than me at reaching out to potential sponsors, so far I such at that…..all I need is $$$$ to help cover costs, and post run food and hydration…..that’s the next week’s job

the toughest thing is to not think about this ALL OF THE TIME!

so now…wednesday run club, virtual clinics, events guy and now RACE DIRECTOR guy….life’s now running stuff all of the time…..I’ve got to figure out how to deal with structure…..tomorrow may be an off day……I’ve got to do that…..

So step one done……the learning curve continues

a good night!

So still no sponsors….not yet, but the fun run is progressing….product, the toques are about to be ordered…..I got one $50 gift card so far for post run nutrition…and an awful lot of emails sent…the search continues…

I’ve someone working on the logo

I’ve a minion to help with creating a poster…..registraition should begin this Friday……yikes, this is real

A great run club run tonight..a bit of an adventure as I made the route up as I went along….but a group of 10, some new members….if we get everyone together on one evening we’d have 20 easily……it gets better and better each week!


I Ran…and the life of a race director..yaaaaaa!

maybe time to shave, a huge nose, grey and reseeding hair line…yikes…I guess = 154 to 65!

This organizing a run/race is draining me…finally got the paperwork done, by Friday registration begins…..a 5K 10K and kids run….and toques (for my American followers, that’s a knitted thing you put on your head Michael in the Monkees used to wear one)

…….instead of t-shirts, because who needs yet another race shirt, and one size fits all!….I’m hoping for 100 partcipants..the 1st ever Run LoSeCa Charity run….it’s a start, hope to make this an annual thing, so may go bigger in 2024?

And this may get expensive…unless I find sponsors while deep pockets…I’m trying to keep this as simple as I can..but even the toques, bananas, water, juice boxes and, coffee nutrition bars for 100+ people costs mega dollars…so either I win a lottery, or get a lot of financial help……I’ve aproached a bunch of possibles so far, but, well, one gym offered to help with the warm up, I’m thinking yoga after……but yeah, stuff.

So yeah, no that…down to business…..and HELP!!!

Managed to get out for a 6K run this morning, well, more like lunch time..and decided to give myself a break….decided August 20th, I’m in no way am going to be ready for a half marathon, I can save that for Victoria in October…..the 8th, so before the race…so yes, more pressure….

Yeah, looked happy last year right….so yeah…a little relief valve has been opened up, but yep, this being race director is eating up a lot of time…day and night (I think about it before bed, after and during!)….I’ve gotta think about taking the occassional day off….if that’s at all possible

I sabotage myself. how do I stop that?

This is my life…I can go to bed all pumped up and ready to roll….walke up today…

nah…giving up on eerything, no more race, bailing on two half marathons, and no run at all today…WTF!

Now I’m stuck in front of the TV, watching the Tour de France Femmes avec Zwift, which is stupid exciting…but feeling like nothing, and looks like another day on the couch in front of the TV…

Okay, so cleaned my autistc daughter’s room and fixed a light switch in her room, cleaned up a bit of the back yard…..but yet another day alone, bored, frustraited, angry, pissed off at the world and myself..I should be a newspaper columnist?……I’ve had too many days like this…

I just check STRAVA, friends are all out doing something, I’m watching TV and watching life go by outside our front window…..life going by…

I needed an active weekend, a week, right now I feel like nothing….

I guess I’ll get caught up on reading other blogs, and maybe Monday will be better…

I So Needed That!

So a Zoom meet gone wrong (what do you mean it didn’t record?

The the race, the run is a whole 93 days away, and I’m still sitting in the on-ramp…..

Everything’s almost set to go…..well, except I need the charity’s bank name and address and need one signature to take care of the tax receipts…and we’re done, and registrations are set for people to register for the Run LoSeCa Run…….grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr

so….GO FOR A RUN!…damit!

So I did……I had to put together a talk about hills to make up for the non-recorded Zoom…so ran, ran hills and talked and recorded, then pieced everything together and run and done…almost 6K with hills…..so good

I know running every day should not be a goal, but that’s the one thing holding me together….and it feels so good and right….almost like a step back to the good old days.

Back when I ran a lot and ran a lot with friends…I know I couldn’t possibly keep up with me as I was back then, but I feel in the same universe…..I guess I have to give myself permission to feel good, and get right back where I once was….I can’t get get back to the future…but can I do all that and more, at 64.6 years old, still recover, and not die?

I know the rules, rest and recovery…..older runners need more of that, less high impact repetitive pounding the of pavement, more biking and swimming, and I will get to that….but I gotta run run run away…

gotta keep busy, active, it just makes me feel so good….and if it feels good..just do it huh?

A Half Marathon in 25 Days…can it be done?

It’s not like I’m starting from scratch…..but sporadic training is a question that needs an answer.

I am working through some stuff (if you’ve followed this blog you’re now sayin’, no sh*t right?)

So I’ve made another decision….

Yeah, I need to change a few things, and myself….I’ve got the Wednesday night Run Club…..my half/full marathon Thursday night virtual Run Clinic….and working Running Room events….even though there are no events until September, but still that’s something……setting up, tearing down and hanging out and cheering…..so, I guess I’m busy

yep, that’s me….


25 days…not going for a goal time, just for the 21. 1K or 13.1 miles…..I guess 2:30 wouldn’t be the end of the world…..better would be better……but I’ll get there….and have 3 weekends to practice…will just watch that pace, that heart rate, sweat and once you start, you always finish…

25 days from today….it’s also not like something foreign to me, I have run the distance before on almost no training, but I was 55…..

I know the pace bunny I want to run with….August, near the end of that month, is always perfect for a morning long training run, so why not run for that t-shirt, August 20th..run long warren, run long, and believe in myself?….if I don’t, who will..


A Day of Nothing. After a sleepless night

Yeah, 2nd night….is it because of the change in the weather?

Lots going through my head…organizing a run is causing my head to explode.

This is a first time thing for the both myself and the charity I’m doing this for…I’ve been involved in a lot of events, so I know how this rodeo goes….but the ins and outs of collecting donations, tax receipts and that whole deal, all new to me as well…

It’s just paperwork…filling in boxes, a form with a ton of information…figuring out what to charge for the race, how many races to have (a 5K 10K and a kids fun run? or ?) t-shirts or cap or a toques? Hydration, post race goodies, finding sponsors, finding volunteers, and staying f#*king calm!

I’ve got I think 96 days to put this together and get it done, and I haven’t even got beyond step 1 yet….city persmission done, route, done, I know how many volunteers I need, I know and have a way to get all the equipment I need, the hydration station is planned, who I want for a sponsor, the post race plan…all of it…I just need to fill in that form!

Yesterday, well, for past few days I’ve felt pretty awful, and not hopeful at all…..I’m still not all pumped about this, tomorrow, D-Day ……tomorrow’s post should be interesting…..

or, do I skip doing the charity thing and just make this a Warren run?

A Morning of Disappointment. Time to shut down.

A run that’s not going to happen……grrrrrrrrrrrrrrrrrrrr!

I had dreams of being a race director for this, to start an annual fun run, collect donations for a local foundation….but, well, no, two frustraiting groups to work with, so before it’s too late, pulling the plug……sadly, but let’s bail….

And yeah, no half marathon for me this summer…pulling the plug on that too…

My training has sucked, I needed a long long run this weekend, or at the least today, did not and will not happen…so instead of beating a dead horse pulling out of that too…..

Not a good start to the week….but, well, here we are…..

it’s early, I’m sure the rest of Monday isn’t going to get any better

A good way to finish the day…..

After a day of emails and phone calls and chasing the dream of a fun run

this evening’s Run Club Run was a relief…..just a 5K run with a huge group, larger group…but split up into a variety of groups…..we seemed to have lost one…am not sure how that happened….we had runners ahead of her, my group was sweeping behind everyone else….way behind everyone else….

It’s amazing what sunshine does….lots of people, runners and yes a dog…..a social run.

It’s why I do what I do……

so, didn’t run today….well, maybe

Today was good.

When you’re instructing a couple of virtual run clinic….you spend a lot of time with emails. Initiating, and answering…so that was the start of my Monday morning….I covered some about nutrition, and how to run quicker, or at least effortless….

Then well, I also lead a run club….Wednesday evenings, so that means more emails, and setting up events on 3 different spots on Facebook…so everyone knows, the regulars, the past runners, and those that wanna join us…..

I’m also, for some reason, now a race director….I have no idea yet what that means….I sort of do, a lot of work…..but add that to my days….sponsors, lots of emails and phone calls…so why not?

I managed to get out for a few Ks….5.53 in the hood, yep yet again 6:34 per K…..it felt good, I call this site seeing…through a fave neighborhoods, a bit of a hill…so, fun fun fun on the sun

crossed paths with a friend and took that break for a chat – you can’t do that sitting on the couch watching TV…..so yeah, I love runs like today…it’s why I run, the fun, it’s got to be enjoyable…I’m not ever going to be quick, at least not now at almost 65….the days of me running a 5 minute K is in my past, now I just run for me….I like groups, the social aspect……and I like eating

I miss those days when all I did with friends was train and eat…Friday nights we’d swim, and then go eat, Saturdays we’d swim, ride, and then maybe run, and go eat…..Sundays we’d run, and go for coffee afterwards……so trained and ate, it was a lifestyle…..for some reason I don’t do that anymore…..

Also I was younger..and thinner…and wore a condom on my head….

anyway, tomorrow

A rest day and memories….

OMG I look young!..I think this was at the end of Leg 5 at Death Race in Grande Cache Alberta in, 2001?

So much fun running the dark…..there are so many things on that long weekend in August that bring back so many awesome memories…

sharing a hotel room with 6 other guys, because there were no other rooms available…

sitting comfortably in our room, thinking our Leg 4 guy was no where near done, then casually driving out to the transition spot, and finding out Rod had been waiting almost 30 minutes for us/me..then me taking off like a rocket on the route….along the highway, up through the trees, eventually on a gravel road, in the dark, scrambling down a slippery hill to get to a jet boat that took me across the Sulphur River to a crazy climb….did I say it rained like crazy!…..scrambling, then running along a trail covered in roots and branches and rocks….and what was that I heard in the trees (a bear? cougar? a mouse?)…and yes, if I slipped and fell to the left, I’d end up falling into those trees, if I fell to the right, off a cliff into that river I just crossed….more trails, then another gravel road, and of course up hill, back into town and to the finish line….

I returned 9 more times…the last time was in 2008….I’d run legs 2, 4 and 5…my final goal was to start and finish leg 5 before the sun went down….and I did..

honest, it was daylight..the camera just had a slow shutter speed…

Since then I’ve taken part in other off road races…..they’ve all been fun, but not like this……on that weekend every August, Death Race and us is the only thing going on…..I love the drive up to Grande Cache, as soon as I’d pull into town it felt like I was home, where I was supposed to be….

quite possibly my favorite pix of all time…that was I think team 2006…..I was leg 5 yeat again

me on Leg 2, 2005?….

Good, great times, with good friends…..

now, looking forward to tomorrow…and more tomorrows ahead

Putting in the Work. Life on the other side of races.

I’m working at a lot of these….races, setting up and taking down that start/finish line…..direction signed, directing racers..and yes cheering others….and yep, without us and the volunteers these events and races wouldn’t happen…

Early mornings…yesterday was a 8:30 set up time (I’m always at least 30 minutes early…..so yep, awake at 6:30)…..that was for an event called the Midsummer Mizuno 5K race…and yes a race…it looks like something different, a lot of racers, track stars, and those training to BE FAST!……Yes there were a handful of us age groupers out for a Saturday morning 5K….but the first runne was done just under 15 minutes….just under, and there were a lot of kids just blasting out that 5K….

Something about that, yes I like working at these race events, I actually screw myself out of running in them myself, yesterday, and today’s Moose is Loose Half Marathon would have been fun…maybe…

Not wat I do isn’t fun….I have a blast, the work fits me, I like doing stuff, and it’s only 3 to 6 hours of the day…hard, tiring, especially on hot days like today (+30C)….but feels good to do…social, and I know a lot of those in these events, so, yeah, a positive experience…..and I can always take part in some of the races, I just have to pick my spots…

Today was kind of different…..I started by helping to set up that start/finish area…set up tents as well, then, well help was needed directing traffic, setting up aid stations on course, more direction signs, pylons so runners know where to go….and to give directions……

Yes that is my thumb……

I think I’ve guzzeled two bottles of water, and two of Gatorade since…..no coffee today, didn’t eat a lot…..but a full day, a full weekend…..all good…and being on your feet for a constant length of time = some fitness….and watching motivates so much…..so all good.

And I got to run carrying a pylon today for a few K….and there is no way I cold have run afterwards, so yeah, another good positive day….all good

A Good Ride…very Random

so not a very good selfie, but it is what it is..and yes, the grey beard is coming back….

This was really random. I wasn’t sure I wanted to get out, my legs were killing me – some left over lactic acid? – and as usual, as soon as I spun the peddles around I was gone…..and had a blast…

Some paved paths where I was stuck behind a few seniors (yeah I know, I’m one too, but there were just annoying, I could not get by them!)…when they went left, I kept going forward – I crossed paths with them way later on – took a spin up my fave hill called Oak Vista…..I love that challenge….and on bike, not running, I always to add a few climbs…..headed off down Coal Mine Road, around a round about, back on the path where I met those seniors going the opposite way – they must have stopped for coffee – up another hill into a neigborhoud, around a garbage truck, then out towards big lake, through a park, and home….almost made it home without swearing…some jerk decided to back out of a driveway without looking….I practise my swearing abiities at the nutbag….was just over 30K…but felt oh so good…

Today’s been a pretty good day overall……started off slow…a fantastic ride, and threw together dinner for the family….a chicken curry thing with rice and stir fried veggies……

and then it’s time for the Zoom half/full marathon clinic…..guest speaker joined us to talk about using max heart rate to govern our training….was the best ever……it went well…love that!….I always freak out a bit before every clinic, and every one turns out so good…the speaker, Sonya, a really fast runner, but so many common points……it was a wonderful meet…….and yep, inspired me and hopefully everyone else as well….

Tomorrow, time to run, and to look for some stairs or hills…..I’ve gotta train!

I actually hate myself

Just being honest…I seriously do not like the guy I see in the mirror…..aging hasn’t helped.

I remember reading something somewhere about looking back at himself as a child, and wondering what he’d say about what he’d become…

I didn’t have really high expectations….still don’t…..I think those two pictures have to be 61 years apart….

I guess I look happy back then…..thinking about it, when did I stop being happy?


Some days maybe better than others..like something else I’ve read…decades of dread, minutes of happiness….

Did I let myself down? It seems I’ve always have been looking for something else…..not sure what?

And yes, a lot of the times when I wanted to turn left, I was directed/forced to turn right or just go backwards…

Am I actually happy right in this moment, as I write this?

content maybe…it was a good day…rising early to work at an event called the Alberta Dental Run for the Alberta Dental Association….

Doing something, helping others do what I love to do…run….I love right now, a lot of what I do….Run, Bike, Swim……share that while running our Run Club

instruct clinics and interact with others….and all about today was positive………

But then….I didn’t run this week, I may actually play my guitar later….but I look back on the plans for last week, and how quickly that all fell apart….best laid plans.

Just finished off two run clinics this past week…and a few people in them reached out and thanked me….not all of them……but that was kind of kind of affirming….

Watching my fave vid….yes also have the recording which is awesome…so that kind of makes me happy now

Haven’t watched or listened for a while…yes, I like the orignal Tubular Bells….but this is way more a fusion, and sounds so good…..it’s interesting and amazing and good how every little piece, every voice and instrument fits together like a jigsaw puzzle…..

So happy, but hate myself…..still…how do I reconcile that?

Yes, moments positive, years and years of dread, worry, fear, depression, and yes, now add lines on my face…so many lines, and grey hair (I have hair, which I guess is a good thing)……

I know, I know, we should never look back, the past is past, but, well didn’t that past make me what I am now? and where I am?

Throughout my life, there’s so many things I wanted to be , dreamed of being….rock star, folk singer, teacher, music teach, social studies teacher, tv show host, body builder, body building judge, runner, triathlete, beach bum………now just a dad, husband, retired railroader…retired running room sales person…..

How does this become


Almost 65 years of this……….65 years of not really being happy…..not really being me, and not really understanding why I’m me, what does that mean……and how to become me?

life continues

Not my best moment. Dad has a melt down.

So, yeah…my daughter is autistic, a challenge, an adult, 30ish, but a lot of time it’s like she has the terrible 2s.

She’s on the needs a lot of mentle support of the spectrum….and some days, just does not listen.

Some days I’m not sure if difficult because, or because she’s just being what she is, who she is, or, can I say it, just being a jerk…..

That was today/this morning.

But, I became one….I became a little unhinged, or maybe a lot unglued…involved milk, two classes, and a lot of spilling, and when I demanded only 1 glass, well, yeah…..not good…….I yellled a lot…

Was it just that?….I had planned on an early morning run this morning….after a restless sleep, decided sleep was more important, but yeah frustraited…

Then, oh yeah, it’s my turn to do dishes, clean out the dishwasher, a couple of loads of laundry and clean the kitchen before making waffles because it’s what I do……would it be out of the question to put the breakfast away and wipe off a table and counter before my wife went to work this morning?…is that expecting too much?

So yeah, wasn’t in my happy place from the starting line….

I get it. my wife works, I’m kind of semi-retired (run clinics, run clubs, run events, so still working) so yes, house chores, I’ll do them…inside and outside, but it’s gotten to the point where it’s all on me (yes I’m venting)……but, it would be nice to wake up one morning and not have to start cleaning the first thing – those bread crumbs don’t magically disappear!

Finished off a learn to run/5K clinic this morning after breakfast/before melt down that was great….45 minutes of me talking, interacting with other runners, instructing, answering questions…it’s what I do, so I was happy for about 45 minutes..and then kaboooom!

Sometimes life is like this I guess……but, not good……..

I’m going on strike a little, and no, I’m not making lunch!…the grilled cheese sandwiches can make themselves….

A walk was planned, and again, not happening…another spouce/caregiver issue….I’m home with the daughter Wednesdays and some Saturdays..I plan to keep her active, go for walks, help her get fit….but

for the rest of the week, that’s not happening, so when I want to, there’s usually a fight, and well, no walks, to outside time….so frustraiting….I need to find some way to get everyone on side…

As well as an issue (I hate calling autism a mental health issue, it just is…its like being left handed) there’s a health and fitness issue…nutrition, and active…..she used to be active, now not so much….she’s now become a sedentary, milk, grilled cheese sandwich, pizza, McDonalds, deep fried fish sticks person…which, what?

But, well…..it’s an issue all around…..

Can I say I love my kids, and want them to be better….and my wife too (she does not understand and thinks anything beyond driving to the grocey store is nonsense)……is this the definition of frustraition….grrrrr

Too many days end up like this…me in one room, or outside doing stuff, and everyone else, elsewhere….and this drags me down too…..I should have run, done some drills, planks, foam roller, whatever, but just get so wound up, I just say f – it, and you know, set my sights on Sunday to try again..

At some point, the point of this blog was to strategize, get back and to where I want to be, and I want the whole family back…..my wife and daughter are at the point where booking a room at a hotel connected to West Edmonton Mall is a vacation…..for me Vacation is ocean and running and biking and walking and hiking….we all used to do that….I don’t see that happening again ever again….ever?

So a vent……..the story continues….tomorrow I’ll get back to running…….

Mind over Marathon….

I just watched this, and inspiring…..so true?…..yes, I was pretty happy during my life of marathnons….

I’ve only run 9….I want to do number 10, just not sure when..or if?

Can I, should I?…..watching this BBC documentry had me thinking maybe….I’m 6 months from turning 65….which is a concern…..and where?

Yes, I’ve watched Run Fat Boy Run

which was okay, maybe motivation…though, well, fiction….yeah, you run a marathon and your life changes to amazing…not really…

And of course Brittney Runs and Marathon

There are others, and yes, if it has the word Running in it, or marathon I have to watch…..

My last full marathon was a while ago, 2015….and it wasn’t all that fanatastic, but was done….I’ve run them in Edmonton (3 times) Victoria (4) Vancouver, Kelowna and New York City, my quickest 4:04:55, the slowest was 5:11:52…..and I was a lot younger….so, 8 years since my last (I don’t have any pix) my first two were 25 years ago in 1998…..before I turned 40….

The plan right now is the Edmonton Half Marathon on August 20th…..and I think depending on how the summer goes, and that race, I’ll decide then on the full, maybe Victoria on October 8th….I’m registered for the half there right now, but, well, I’m going to sleep on that…..at least I know the course….

I’m roughly 18 weeks away…..so, week by week, day by day….

Also, I’ll be spending the summer instructing a half/full marathon clinic….so hopefully that’s keep me motivated and inspired as I try to inspire and motivate others…..

Onward and upward…

You know what really sucks, I do not have a lot of pictures from those marathons, and none of the first 3 that I ran…..not sure why that is…

I do have the bibs

And at least part of a t-shirt…

I’m not sure why I don’t have picture of my last…but lots of others

I’m not going to worry about speed, I’ll just try and get it done….I do have a training plan for 18 weeks, who knows, maybe I’ll stick to it…I’m famous for not doing that….I like doing a lot of other stuff, biking and swimming..and family life is kind of consuming….but I think I’ve had an epiphany, keep things, do one thing at a time…..keep things simple and easy and just focus on one thing at a time, day by day….

18 weeks actually starts this Sunday, June 3rd….so, I’ll spend the weekend figuring out day by day, my training days, my rest days….My Sunday long runs are going to be an issue, life just makes Sunday too busy, so may have to improvise and do some long runs on Saturdays, or more likely Mondays…..

day by day

finally on the bike. 213 to 65

I haven’t been on my bike, or any of my bikes often enough in years….and every time I take a spin, I regret not riding more.

It was only a bit over 30K, the avg speed 20 KPH….but felt so often.

I always over think dealing with traffic, but I’ve been riding for so long I’m pretty much built for drivers with limited skills…and some that think they own the road…

I always head to roads that arn’t that busy a few highways, but have to ride to them….there was some construction and some unexpected gravel roads….and a beautiful day out…

I’m thinking I must have a bug of some kind, breathing isn’t a challenge, but the chest feels a little stuffed up….hopefully that goes away…maybe the more I train the better that gets…….

Someone just asked if I’d be interested in joining a team for a relay race at Sinister 7 in July….I’d love to, but nah….I’m no where ready for that….my leg would be 27K, and lots of climbing…so yeah, but maybe not this year..

Am looking toward a good weekend…and staying active for the next 213 days..

Tonight was a good night to be a runner…

Running Room, Run Club Wednesday……it’s what I made for?

A variety of runners, I map out the route, and I send everyone out…..I tag up with the back of the pack to keep their pace, encourage, instruct….and then when that group is done, I turn around and catch up, or latch up to the rest…..I usually try to make sure the route is designed that way….they either catch up to us, because we turned around short, or I run past the starting point to meet up…..we all run, we all get what we want…and a run club..or I like a the definition or the term group run better…

The weather was perfect….just before a rain storm…lightening all around, lots of dark clouds, and the temp was perfect….a good run, a good night……

this morning was hard and I don’t know why?

I don’t look really happy huh?

It was okay, just a really hard run this morning for some reason…..heat, the pollen in the air hammering my allergies, tired? My legs seem to be struggling with recovering between runs….I may have to resort to running every other day…

After spending yesterday evening and this morning trying to decide where to go, I settled on the same old same old down in the Edmonton River Valley….a route I know well, one i can add on to, shorten, easily…some options for unpaved, and one honking big climb…and well, I wanted to swim after, and grocery shopping after…so yeah why not.

I love my river valley…hard to believe, since probably junior high school, maybe before, I’ve been biking, walk or running in it most of my life……sure, not when I lived in Jasper, Vancouver or Kamloops, which works out to about 16 years, but that gives me almost 50 years, here….there have been a lot of changes, now more pavement than way back when…but the same river, the same valley ….though I will say the river looks really low for this time of year….and always beautiful and amazing….

Yes, I love Vancouver, and cannot think of anywhere else that would suit me better…a place where people spend the majority of their time outside doing stuff…and being on a bike, or walking is as normal as driving anywhere…..

The one thing that’s changed, is my car……going to the Hyundai Kona, something that’s more reliable than my old Nissan Altima, and frankly more fun to drive….has changed things….I’m still getting used to it, but the tinted windows, being a little higher up, the smaller compact driving size (like Doctor Who and the Tardis, it’s bigger on the inside) it’s fun to drive……a blast….which I have to pull back on though….because, well, I really don’t need any speeding tickets. I have to learn how to drive more conservatively…and not so aggresively….so, there’s a goal.

The run was done…hills, a few spots where I just kicked back and enjoyed the ride, and I saw a dragon

and then I did find some off road territory

I finished off the morning with a quick 1,000 meter swim, 23 minutes, felt great, and the into the hot tub at the Kinsmen Sport Centre….

Weird thing too…. lately, the hot pool has been giving issues, I’m usually in their for only 5 minutes, more or less, today 6….and have felt faint ever since……it’s usually an adventure to get into the shower room, dry and change….so, maybe it’s time for a doctor’s appointment?

I’m also focusing on making life simple….just relaxing, picking one goal for the day, if I have time or can do something else, added on, so be it….but, yeahh, balanced, doing what I want to do…and leaving it at that

A hard day, an adventure…..a good day….

That was an okay run. just a run.

Oddly, I did take one picture during this morning’s run……that’s a first?

I had a moment this morning when I wasn’t sure where I wanted to go for my run, or even if I wanted to go.

Then I just went…

I’ve a lot on my mind, and yes a lot of personal issues bothering me (yeah, just follow this blog)

so every morning is like an adventure for me…..wondering, do I really want to get out of bed this morning?

This run began with up hill…..a hill, I thought why not…

funny story, yesterday evening I had my Run Club run, and I ran with one of our group, who’s just beginning, we did about 3K at one and one intervals (one minute run, one minute walk)…and I hadn’t reset my watch for this morning’s run….so my timer kept ringing every minute….so, I just counted the rings and concentraited on that…

During the run I was thinking about my 10K clinic talk, it’s going to be about speed training….and thinking about how to address it with about 40 runners of a huge variety of abilities….so throughout the run, I was thinking of that, and why I would talk to someone who’s only goal is to run 10K about sprinting, or surging or speed play……and I decided just to use that talk to reinforce stride and biomechanics….and hey free speed…

This clinic with lots of different participants is a challenge, just stick handling around everyone in the groups….I get the whole universe..younger, older, experienced, never run before and are taking their fist steps..and men, women…the goal is to address and working with every particpants…sometimes that works, sometimes there some in the group that I never see or hear from……some I’ll see in the weekly Zoom meets, but some, I guess they watch all the vids, they read all my long winded emails…I always reach out, I ask, I make sure they know I’m always accessable, but they’re like ghosts…

Then there are those I hear from constantly, which I love…that interaction makes me think, and I know I’m helping……

The weird thing I’ve found recently, is during the Zooms how many will not show their faces…..I just see a blank black space with a name….I may hear a voice, or a question in the chat…..but no face…I need that…..it’s good to see the reactions and I do get it, some are not always in a position that they want to be seen (it’s breakfast or dinner, their hair’s a mess..they’re eating breakfast?)…..

and this just happened recently…it’s like one clinic, everyone’s live, the next, it’d be like being Taylor Swift and looking at the crowd and just seeing empty seats with names in them…..weird.

I’m feeling a bit more up, or kay than I was a few days ago…..I’ve a busy weekend coming up, I’ll be almost forced to be in a social situation…with actual live people, so, am kinda sorta looking forward to that…..and tomorrow….it’s time to crank the bike up…and take a day off of the high impact part of this life

I’m giving up…..all by myself…

I actually haven’t left my house (except for my back yard) since Thursday morning.

Yes, did some yard work, taught a couple Zoom run clinics, I had to mail a letter yesterday, and that was it.

Otherwise watching a lot of TV (binge watched the Mission Impossible movies so far)….drinking coffee, looking outside, and planning for, well, tomorrow, always tomorrow.

Life is overwelming….I really have no idea how to turn, whch way to go, what to do, where to reach out, how to dig myself out of this funk……

I keep planning out runs, biking, swim….just getting out and doing stuff, and just seem to be stuck.

I’m just not really up to doing anything…with anyone (just realized, other than family, I don’t have a friend)

I’ve given up on one of my run clubs…..everyone in it is pretty quick, and well, even if I take part (I’m not longer leading, I was kind of kicked out) I’d end up on my own anyway, so why bother…

I keep trying to spark and reboot myself…but a lot of the time it’s just me

I always remember the story of Johnny Carson…you think friends, he on the Tonight Show inspired so many, he helped launched so many careers…think everyone from an unknown comedian named David Letterman and beyond, he’s the reason why they are where they are now…but when he passed away, no one showed up at his funeral.

I know I’ve walked away from a lot of things, maybe that’s where I lost a lot of friends…..or sorta friends?….I know I’ve been bitten a few times, associated myself with people I thought were friends that turned out to be leeches….that just drug me down and away from things I loved……

I also walk away from things I don’t feel comfortable with….and at some point I finally decided, I’d do things for me…that I liked….if everyone else was turning left, I’d turn right……you know the locomotive and not the caboose….sometimes that got lonely…

But, well, I have a good family….wife, kids that parts okay, a challenge, but good….there’s issues, aging parents that were always either very strict and always in control, and controlling, now, aging and need a lot of help…..

But yeah, otherwise, lonely……really frozen in spot alone…..I feel like that movie where I may start talking to a soccer ball, or this lap top…..I have had a lot of really really low moments lately..I’ve actually broken down to reaching out to ChatGPT, and yeah, there was one thing it refused to help me with….but it does say to reach out and talk to a real person…so that’ll be next/soon

Today, I’ve already given up on the day……I may weed something in the garden….but right now, well, writing on the ASUS, watching the Eco-challenge on Amazon yet again, may just binge watch everything I can today that may involve things I like to do, like eco-challenge is close………maybe I’ll plan the rest of the week yet again…

I do have to get ready to instruct two more clinics with two more talks, and oddly enough, the topics, motivation, and the mental side of running?…….yeah, I can inspire others, but not my sorry own ass.

The Monkees once sang, tomorrow’s going to be another day?…….well, I’ve had another lot of days…..just too many are here, on my couch, not even out here on my own, in here on my own…….all by myself.

Not a bad Tuesday, looking forward to a Wednesday run

Yesterday turned out okay……did a few things around the house before heading out, but the joy of being the house husband while the Mrs. is working, and plus, I’m OCD when it come to that anyway…I’ve redone laundry….because it wasn’t done right?…it’s amazing after 36 years we’re still married, or that I’m alive…

The run was good, a good pace, 6:24 average….that’s okay, I did take a couple of walk breaks….and I enjoyed myself, I got outside for some play time

yes, yes, yes, I need a shave and a hair cut…..

Sometimes a run is just a run (actually for me, most of the time)…there doesn’t have to be a set distance (though I am leaning towards every run being about 10K) or a planned route…..it’s about getting outside and enjoying myself, being alive…..and yes, just moving….

I did have a bit of a heavy chest yesterday, the air is filled with smoke from nearby grass and forst fires, there are a lot of them already this spring…..and along with allergy season, that is a concern, but seriously I know I should be careful, I just never let that stop me…


Well…it’s me and Sasha…(time for that refreshing nostalgic picture…where?)

so far, dad’s made waffles, swept and scrubed the floors, swept the deck and onto the second of three loads of laundry…then the group run tonight…

So have the mapping program up, called on the go…https://onthegomap.com/#/create…… consuming lots of coffee, and it maybe time to stop watching videos of winter in Vancouver https://www.youtube.com/watch?v=aSlzoaEdxXg&t=209s…..get the guitar out for a few minutes and then back to the laundry…

oh the life of a retired senior

……the time feels right..

I don’t know why I imbedded this YouTube vid…I just needed something to inspire myself….

Today’s the day….I walked away from what was a dream job

Yep that’s me..and the Running Room Run Club gang…….it was a good 9 years. Yes not always the best of times, but there was always something every day that made it a special happy place…….

After telling trains where to go for 35 years, it was quite a change…..but really….I sold shoes; for about 6 of those 9 years, I ran the place….the best part, hiring the best staff ever….sometimes that was a good thing, hiring, and yes there were some mistakes made, but, honestly the challenge was worth it…because when it worked, when the place had the right staff, that store rocked…..

I’m not going to post pictures or name names, but I’m thinking of 6, the super six, that made my life awesome…always positive, always fun, and they all just worked…….hard, and well…the best staff ever…..the best ever…I used to brag abut them, to other runners, other staff, our other stores…….our other store managers, they were that great……I’ll miss that and them….I already do…a special group of people….

So, why am I walking away….?

It’s just time….I walked away from managing about 3 years ago…..for 6 month my replacement was possibly the most miserable person I’d ever met…..awful……terrible….and yes, my life was hell…but…I still loved the place, and still felt a responsibility to it….for it…so worked, ran the run groups, taught virtual clinics, and did whatever I had to do to make it all okay…and in the end, she left, to be replaced by someone I knew work be perfect, and it has been…

Problem…..it’s been 9 years…I’m seriously old….64.3?…..I look old, I don’t really feel like I fit

the other thing…lots of staff…..maybe more than we need……I really don’t need to be there….I leave, others get more hours…..

simple math I guess…I can still run, I can still organize our Run Club, our Run Groups….I can still instruct and help out……I’m not absolutely walking away…….I will still be around..just not working or, selling……

It was weird working today…everything seemed normal…..as usual, I tried to keep it at that……unpacking boxes, doing my thing, selling shoes, being the best I could be……and then at 2:30, walked away….I didn’t even log in or out…I figured, the final day, do need to get paid?

That’s been the weird thing, it’s never been about getting paid…I never really cared…even when I was the boss and could…I would just be there, not on the schedule, not collecting hours, just running and looking after the store….one of my area managers pointed out that I hardly ever worked 20 hours a week, I pointed out to her that just because I wasn’t on our planner, it didn’t mean I wasn’t at the store………and another higher up said that I shouldn’t be at the store when I wasn’t paid….seriously..I couldn’t have cared less……I just liked being there…liked doing…..

Tomorrow’s going to be another day……do I change anything? Yes, that’s changed…..now it’s time to turn a page, and well, reboot?

sad, but an opportunity…..?

and memories…

good bye 2022……the year it was….

365 days that we’re….

highs, a few lows…I seem to think there were too many lows, but really not?

Most, if not all we’re self inflected….

I have to say, as usual the reality is a lot better then how I felt…or feel, really.

I remember hearing this, well, in this final episode of Cheers, as Mayday Malone said then, words so true….I’m possibly the luckiest SOB on the planet.

Seriously, I do not know how this all happens, but I’ve been pretty lucky…somehow I’ve managed to convince people that I’m a good guy or something……I’ve been given so many opportunities that we’re pretty amazing….not sure how or why, but it happens?

I’ve became responsible for not one but two Run Clubs, two groups of runners, which at times, most of the time, both groups were, are, kind of the same group of people….but wow….every Tuesday, Wednesday and Sunday, a group of people to run with, new routes…one for the Sturgeon Valley Athletic Club, the other our Running Room crew…not huge, but I run, they run faster…kind of amazed by that, and feeling really, blessed? to have that..

The Sturgeon Valley folks, SVAC, is an amazing opportunity. Actually pretty special….a free membership to probably one of the best gyms I’ve been in. An amazing crew of people…social, and comfortable…it’s kind of become my happy place….I’m always never comfortable….always looking for that trap door….but so far, so good….

Sometimes the groups are larger, sometimes smaller, sometimes just me and one other who’s really really quick….way too quick for me……but there’s also a benefit for because of that…I’ve become a little quicker…not super quick, not like me as a 30 year old, but a lot stronger…..I’ve had to get there just to keep up, or try too.

Our Running Room club was a surprise,

but a pleasent one, and one more thing, chance….I get to run, yet another evening, another group….and again, it seems like the same group week after week, 3 times a week…..how cool is that.

Racing has been almost non-existent… I did miss a few, a few did not starts….but a trip to Vancouver, only an 8K, but that was fun too…..and hey, a trip to the west coast, worked a shift at the Expo, which was kinda fun…and stayed in an Air B&B on Melville Street..the perfect location..I look like I’m actually enjoying myself…had a blast when the start, with that half hour late start…..but Vancouver?…I’m skipping the event this year to run here at home, but may head their at some point later in the year….

August got me to a 10K in Edmonton, a good pace, a good morning…actually felt effortless….and fun…I got to connect with a few folks to run with, and with a STRAVA friend…and yeah, I was outa breath…

The fall got me to my first 5 Peaks race for a while…and had an absolute blast…

The trails of Devon..again surrounded by so many people I knew, not sure why I skip so many of these things…like the Woodstock of running….

And yeah, a year of instructing clinic after virtual clinic….wasn’t sure how that would work at first, but as usual the Running Room asked, I said sure…

I actually like it….huge groups, the Zoom meets have been good, an amazing group of runners, Learn to Runners, 5K, 10K, and Half Marathoners….people from Vancouver Island to Newfoundland, Yellowknife, Whitehorse, from the States, and Peru…..

The best part, guest speakers. I never know why, but so many have helped, guest speakers, experts in everything, and they just help, and those in the clinics, and I, get to learn so much….grateful is way to simple a word, but thankful, feeling blessed…..I just reach out and ask…..so many connections with so many amazing people….

Seriously, the topics seem endless..I have to say getting to set up a talk on women and running for two groups so far has to be the most amazing thing ever…a topic I knew was important, but never found the perfect a way to make those connections…and it happened, and seriously I never want to say anything like this was the best, but it was perfect..just what the doctor ordered..

But again, blessed, it happened with a lot of help from a lot of people…..

Seriously, this as been the story of my life…it seems like people, some friends, some random, some just through connections, but everything just seems to work out….with the help of a lot of, friends?

2023? Hope for more of the same. I know I’d like to make my 65th year on this planet special…there seem to be some hurdles in the way, but as 2022 has shown me, things are possible….with a lot of help from a lot of people……grateful, thankful, appreciative, blessed? Yep…..

Goals…….a Run Sunday morning, what used to be called the Resolution Run, 5K….I’ll do a little extra before…..gotta get to about 12K total…

There’s a few other races….but, the first Five Peaks race of the year will be in May, July a visit to do leg 6 at Sinister 7 (I’d better start running hills, a lots and lots of distance) and then why not a full Marathon in Edmonton in August…

I know I have a few issues that may derail those plans……life, family……but I’m selecting races far enough apart so that a little bit of improvising will always be an option…

More and more clinics…may see if there’s some way I can get to that on my own…and why not see if I can get myself certified at something along the way……because, why not, I’m retired and I have 365 days to fill…

That’ll be key for 2023…remembering that….I’m retired.

I’ve all the time in the world to do everything and anything…..yes,

I have no excuses..I can do almost anything at any time….I know I’m old(er) so I’ve gotta be careful, but, well, just do it!….and get rid of a lot of fat…

Bring on 2023!……


32 to 64. Dipped my toe into the snow….

Okay so I’m devistated…….rest in peace Christine….does this get any sadder

Maybe it’s that time of year, next week, 42 years since John Lennon…..33 years since 14 women were killed at the Ecole Polytechnique, two shocks, horrible horrible shocks……but this…just sad.

Yes I’m digging through vinyl, CDs, old t-shirts and posters, whatever Fleetwood Mac….I guess, former bandmates Dann Kerwin, Peter Green, Bob Welch and Bob Weston are up there, Christne McVie has joined the band…….beyond sad.

Got my ass out the door…-23C with wind chill making that feel like -30C this morning…I needed to get those hill repests in..only 4 with a short warm up and cool down, AND IT FELT GREAT!

I really wanna go over everything I wore….it worked, was it too much…nah, it was -30C with the windchill – I loved learning about that though, wind chill is just how it feels, it’s not the temperature, if it’s -30C, it’s -30C, if the weatherman says it’s -40C with the windchill..yeah, that means exposed skin will develop frost bite ASAP….but, well my take away, it’s subjective..

Let see, my Saucony Peregrine+ were perfect.

I didn’t need to resort to my YakTrax…yet!

the snow on top of the ice gave me enough traction….my Stance Rolling Stone socks

were not the best, I needed something maybe warmer…..but again, after about 30 minutes I was okay…my Running Room tights

worked, they sometimes feel a little restrictive, but those panels on the thighs work….the underwear

to keep that body part warm and protected is important too…..really, once I begin moving my lower body parts never really feel that cold…bearable I guess if the right word, I know when I strip off afterwards I can see my skin has turned red and has yep, gotten cold..

Upper….3 layers..one close to the skin to keep me warm, from the Running Room, a little thicker,

the next is my handy dandy Craft top

I think I bought it 6 years ago, it works…then my thermal New Balance Jacket (yes that is my snot….)

…..and on my head, the Maple Leaf Buff

stuffed into the top of that jacket to keep the warm in, the cold out…the balaclava to cover my mouth at times

..and that Brooks toque…..

I’m going to have to dip that toe into the cold a few more times before I feel comfortable…it’s not like throwing on a pair of shorts, a t-shirt and shoes anymore…it’s about being carefull….frost bite is not a good thing right?

and oh yeah my hands..really fun gloves from Running Room and my Little Hotties

Also with it being darker later into the morning, and darker earlier in the evening..a headlamp and lots of reflective stuff will become more and more important…

it was a good morning, glad I did it, my heart rate was good…avg was 138, upper was 159….so that’s low….I’ll be back out on Saturday for something short…Sunday long, am concerned about what the traction will be like, but…well, that’s part of the leaning curve as well…

Hello. I’m a Runner and I’m 63

I turn 64 is about 153 days.

I’m the father of 3…two are adults, autistic, and are still at home.

I sell shoes for the Running Room.…I lead 2 different Run Clubs, 4 runs every week.

I have run marathons (10) half marathons, every other distance you can think of..5K 10K 15K 4 milers.

I’ve taken part in a variety of triathlons…Olympic, half and full Ironman…

Took 2 shots at Ironman Canada….2009 finished the bike portion and bailed, 2010 finished upright and smiling.

I’m now navigating how a retired older guy is supposed to be.

Some days I feel 30ish, some days 63.

I have had a fractured lower left fibula in 1998.

I fractured my occipital bone in 2019.

I own three bikes, my Felt B12

The Cannondale CAAD 8

and my main form of transportation…the good old Marin Bear Valley

and obviously a lawn mower….

I love riding, just don’t currently do it enough…..and still love running and swimming…

It’s been a while since any kid of serious race..my last triathlon, Ironman 2010 in Penticton

my last full marathon…..2015 – Edmonton as a pace bunny..and oddly enough, I don’t have a picture

just this one of the Edmonton half marathon in 2016?

But I have run the SeaWheeze Hal in Vancouver, my last half marathon in 2019

Kind of slow and I show it huh?

My most recent race…the BMO Vancouver 8K this past May

Again I don’t look as happy as you’d think I would…it was actually a fun run……55:54 wasn’t a great time, but enjoyed it…

I am still struggling…I’ve sort of been doing that since 2010 at the Ironman……..just have seemed to have lost my way…

Right now, I do feel good…I have couple of good goals this year….as a 63 year old…..

the main one..a Half Marathon in Victoria

in October…I’ve done it before, I’m pretty sure I can again….I have a few 10Ks before then…..

My main goal, as always…to get myself back to where as I was a 50 year old….so 13 years ago…..

It’s now August 1st……..I turn 64 on January 1st 2023……

I love what I do…I instruct Run Clinics….right now everything is pretty much virtual…but still love that…I don’t know how many clinics I’ve taken on since 2016, but I just divide my life into 10 and 18 week sessions……I like to share, and I have the experience…

I’d like to become certified as something…maybe enough to lead a spin class…..I’m currently working on that..there’s a lot to learn certainly, but why not, I’m retired, I’ve got some free time…

As that, as an instructor, leading run clubs…yes, some personal trainers feel they need to be the best of the best, and maybe their clients expect that….but, well, my best half marathon time was 1:51 about 22 years ago

My best full marathon was I think 4:04..so I’m not a rock star…more mid pack…..but I know what to do, what needs to be done, how to get to wherever anyone needs to go…the best hockey coach wasn’t the best hockey coach right…..

so pretty much have been there and done all that…….am trying to figure out what those shoes are?

So that’s me…all about me……kind of love where I am right now…at 63…but well, 69 days until the Victoria Half Marathon…time to get serious?

A Great Month. Boy am I sore!

This has been a month of a lot of stuff………biking, spin classes, some strength training, running, walking and swimming….it all adds up, and all good……

This was the morning of a spin..wow, an early beginning…..it was for a fund raising for an Edmonton Children’s Hospital called the Stollery….it was at my gym, the Sturgeon Valley Athletic Club, some of my mates started off a lot earlier then I did, some for 24 hours, me I just thought it’d be a good to wake up at 4AM on a Saturday morning, and rode for a couple of hours…..it was kind of fun, okay it was…..some of the riders had been enhancing the experience with a few spirits, and they were in good spirit…

I think I’m in there at the back……it was fun…..and a, well maybe a good way to wake up…..

I’ve gotta admit the legs have been a bit heavy lately, I seem to have an issue with recovery….and I’m guessing it’s partly age, party, well, I just like doing a lot of stuff……so have come to a bit of a decision…I’m cutting my run training to 3 days a week, making those 3 days count…and then adding cross training, time on the bike, in the pool, in the gym, and spin classes……..am thinking cutting back on the high impact will do the body good, and I’ll still get my endurance from the rest of the training, so all good…..

My run club runs have been great….I’ve a lot of stronger runners to keep up to, so the intensity is there, and my speed is good……and that’s going pretty well…..we sometimes have bigger groups, sometimes smaller…but it keeps me busy

Another virtual clinic is up and running, and along with the few shifts I pull at my Running Room, life is busy/

Next up, the Canada Day 10K is coming up in a week…….looking forward to that, another early day…the start is at 7AM…it’ll be like a nice test, and it’ll be nice to do something with lots of other people, a run I’ve done many, many times before…so all good…..

25 days, 6 random rest days……it’s yep, like lots of play time and play dates…


Every Child Matters Dammit!!!!!

I woke up this morning, angry…..

In Canada this is a day we honor and remember those children that were stolen from their parents, from their homes, taken to residential schools to have the Indian beat out of them……

This is a history I was never taught, never knew…or parents, our teachers, our governments failed to acknowldge this this history, the history that we live on lands that were stolen, that we poisoned people to get land, to build a railway…and we were never taught that….

Canada’s history is horrible, awful……yep, not unique, Austrailia, the United States, New Zealand, Hawaii….a lot of places arn’t much better, but we were brain washed to believe that Canada was better….what a bunch of bullshit.

Recently it was discovered that two women were buried in a landfilll site, like garbage….and government’s refuse to find those bodies, to bury them properly……..fuck that. If those two women had white skin, tell me that governments wouldn’t move heaven and earth to find those bodies yesterday!

Currently parents – parents are assholes – are demanding that inclusion not be taught in school,

I recently spent part of a day at a school that was filled with junior and senior high school kids, and you know what, if they were left alone, things may have a chance to change…they treated each other way better then adults do..they’re embarrased by the nonsense coming from their parents…but grade after grade, year after year they’re being taught racism nonsense…getting indocrinated buy school curriculums designed by adults that promote racism and intolerance ……… were no better then those that poisoned and killed kids because of the colour of their skin.

Looking back at my life

I’m binge watching a show on Netflix about time travel……..so, yeah I used to live in Vancouver…moved there in 1981…..I was a 19 year old kid living like a kid in a candy store….so why’s I move..later

I don’t have a pictures of all the places I lived at when I was on the west coast….oddly enough just at the 3rd place I called home…..originally I was in New Westminster, the into Vancouver’s west end, and this place in Kitsilano…..a house keeping suite in a huge house

That’s the outside…what’s weird, if you ever watch this video by Grapes or Wrath, that room is exactly what my room in that house looked like

close anyhow….I had a small kitchen, a huge room with a high ceiling….and yep, we shared bathrooms..

one of my housemates worked at Little Mountain Sound and he always had some great tunes playing…I remember that he introduced me to Nik Kershaw

and Paul Janz

The place wasn’t sound proof, but perfect..an easy bike ride down to the beach, with a killer hill to climb back up……I didn’t own a radio or a TV…this was pre VHS and CDs…..

The music around Vancouver was amazing, I had the best tan I’d ever had…I listened to everything as always….

and yeah, I liked Marilyn Monroe at the time…..

I then met my wife to be, we moved in together, relocated to south Vancouver, got married, and then to Richmond/Steveston….then moved to Kamloops (why oh why?)…..

But it was good times, about 9 years….up to about 1989….

we had a kid, Kamloops was less expensive, and my job moved me, and to here, St Albert/Edmonton…

I do miss the west coast (my regular followers might have gotten that already)…..

man, music, Expo 86, saw U2 and Midnight Oil on one of their first tours of North America…I think I saw Purple Rain a million times……wow, so much live music, some acts that no longer exist, in some clubs that are no longer there….but Vancouver, even in the rain was an amazing place to call home….

When I retired the plan was to travel back so often that it felt like I still lived there…..I keep trying to make my life here now feel like I did then………not quite the same….but well, good memories

and I biked and played guitars a lot…..and still do….

Good days. Okay days. Just Days.

Yesterday was okay…did stuff, then, Run Club Wednesday.

Run Club was great. The way it should be…..a goup of 15, the rabbits, and us doing 5 and 1 intervals…

Usually the speed demons go way ahead and we don’t see them again until we’re done….but yesterday I was in a mood, designed a route where those in front had to wait for us so I could direct them in the right direction…..

some thought it was hilarious, some just accepted that it was Warren at work…..and some of the newer runners were wondering what the hell was going on…..but seemed to enjoy the many changed in the route..because I changed the route as we went along…

And yes, 5K became 7K, and I added a few stair repeats near the end, a hill at the beginning….

Today, woke up just not feeling right….sleepy, angry, tired, stuffed up, not really in the mood for much…

so some house cleaning…finally threw out some old cassettes and get this, floppy discs…am not sure why on earth I was saving them all….

The cassettes had special meaning…….they were from a past life of mine, as a writer, freelance…they were recordings of a lot of interviews……..a lot of random ones, some that were special…people like Sarah McLachlan, a couple of them….Chris De Burgh….some were heroes, some became good friends….but, well, what could I play those cassettes on..so threw them away…

I still have copies of some of the articles I wrote….my slush pile, am thinking may scan them and put them into a book form of some type…..

I sometimes miss writing, whenever I watch an interview, or read one, I always start thinking of things I would ask, or talk about…..and cringe at some of the questions asked….I had my own rules…sexual orientation, recent passings, relationships, none of my, or anyones business….and I hate now when other’s dig into those subjects…..I find them offensive…

But, that was another life…time to get rid of old things and move on…..

Tonight’s Zoom meet was great…a friend came on as a guest speaker to help talk about those last weeks before marathon day……it was good….only 7 of the 38 in the group. I get it, people have lives, and it’s not always the right time…people in this group live from sea to shinning sea…across Canada..and I think one is even up north….some in cities, some in remote areas of thee country…it’s kind of cool….

Tomorrow, Friday……oh yeah, today was a Sarah McLachlan day…watching videos, some live vids, listening to a lot of the music I used to listen to when I lived in Vancouver (why on earth did we ever move away)..but, I think, doing that kid of put my head into a good positive space……hope it lasts


That Made Me Feel So Good

yep, I really needed that…a really good Wednesday evening Run Club Run

This was so good……..fun, I need fun, more fun……

Usually I have a simple route to follow, and I thought tonight was going to be that…..but then, well, I thought, why not play around with the route?

So yep, I changed things up as we went along…threw in a few stairs…and added a couple of kilometers just for fun…..

The pace I did was built around the group was with the back of the pack sweeping…….and it worked out perfect….

I thought we were going to do 5 and 1 intervals, but ended up just around that…..not exactly…

I feel like now, I’m back on track…..my current run clinic is almost at it’s end, my race is starting to fill up…..45 signed up so far, hopefully I’ll make it to 100 participants…..20 volunteers and a lot of help from sponsors and supporters, I think things will turn out okay…

and the best part…looking forwards to tomorrow…

I’m about to become a virtual clinic instructor

who knew?……This started out as a day where I felt hopeless and depressed.

then, well, I look at my calendar, I have nothing really planned after October 19th, other than my run on October 29th, and well, why don’t I host my own virtual run clinic on Zoom for about 10 weeks….

So, I posted a note on our virtual run club group…and well, people started saying yeah, sure….OMG!

How does this happen? I guess you build it they will come…..?

Setting up the Zoom seems pretty simple, I can record everything….I’m not sure how I get people registered, and send group emails…..but, well, small details.

I hope some locals join in, so we can get some group training in….I think that this will be free, and it seems some people trust me….so may be good..a start….

So ying and yang, bipolar……whatever….kind of a good thing, but, did I just make life a lot busier….?

and OMG…I guess I thought I had too much spare time

A down day…but that’s okay

Yeah, went to bed feeling okay, with big plans for today..woke up, not so much….but, I’m used to this.. I wake up realizing that everyone hates me and that I don’t want to leave the house…

So will have a pity party, watching the Berlin Marathon replay, will drink coffee, and will see if that mood improves later.

There’s nothing I have to do today, maybe make dinner for the family…..

I’ve got to find a way to combat this feeling…..maybe an early morning run as soon as I wake up?

Listen to music rather then watching the news……..just get up and go….find a group, start a group……?

I know there were times in my life when I would jump out of bed and get going..now for some reason, not so much…

I do know how to fix things, I can organize things…..just have no idea how to fix myself….

oh well, life goes on….

And I guess I should reach out for help with this and what is going on inside my head

Maybe it is the change of season…..

I’m not someone that will reach out, but, well, maybe I should

A off day….

So a yard work day…….

Getting ready for fall….both at home, and wondering what comes next…

This is going to be an interesting time of year…

My current Zoom virtual marathon/half marathon clinic ends on October 19th

It looks like I have nothing on that schedule until that start of the new year…

Events….after my Run LoSeCa Run on October 29th, I think there’s one more around December 2nd.

So Run Club Wednesdays and that it…..

what will I do with myself??

Train, yes, train..get ready for 2024?…..that marathon in May?

I’m going to I guess just wait and see….I don’t think I’ve had a point where I haven’t had a clinic going on or as a part of my life for almost 2 months…..

Maybe I’ll just use the time, the free time to run and enjoy the scenery..

An okay weekend..being tired is a good thing

So my Saturday began at a run called Cheryl’s Run for Aplastic Anemia.

I helped set up the start/finish gantry etc.

I got that all done, went for the 5K run..because why not…got the t-shirt and a pretty cool medal…I gave it to my daughter….I loved the 5K route…lots of off road on trails along the river, so, so good…

It was a nice way to start a day…..the post run food was provided by a company called Purple Pyrogy, which was amazing…..gotta love sour cream after a run..

That began my day at 8AM…..then at noon it was helping set up the same at a run called the RAH Hospital Medicine Run for Home…a 5K fun run, with a race director that is brand new, never organized a race until Saturday….so we had to coach a bit…she didn’t even have her route planned out, so I gave her one..that I thought was 5K, turned out to be closer to 4K….don’t think any of the runners/walkers cared….it was for the cause raising $$$$ donations..

That was all done at 3:30…..I didn’t run, and was pretty hungry….starving in fact….so headed home to join the family for dinner (they’d ordered out for pizza)…..and rest a bit….

The back to Laurier Park, to run something called the Ultra Night Run, and then help take down all the tents, the facility….after running that 5K in the dark with a headlamp, and this had a lot of off road, and was a blast…I thought I’d picked up the pace from the morning’s run……maybe it just felt quicker because it was on trails on the dark, but my finish time says I was slower…..and yep, there was beer at the finish line

and yes, the medal is a bottle opener….all beer now comes either in cans or has a screw top, but it was nice…..unusual…..

Then we took everything in the compound down, which took me to midnight……about half an hour to drive home…….I took a wrong turn, and so, took a bit longer…but no traffic in Edmonton at that time in the night, and that was weird, but I was able to speed a bit..

I was supposed to race a 5K today, but well, dead tired, I took a rest day…..lots of paperwork, an extra Zoom session clinic talk…..tonight we had two guests taking about women and exercise…..it was amazing, we talked about diet, poop, de-mystifying the menstral cycle……something not covered enough….that was good….

but again drop dead tired today, all day….and for somereason thinking that eating a lot will keep me awake…

a rest day with blisters

so…..I’ve a family that loves milk, chocolate milk, juice, juice boxes, and water, lots of water…me, Gatorade, yeah water, Coca Cola…..and well….we recyle.

My morning, was sorting, counting, bagging, and taking off all the screw tops…..almost 700 of them….

I know, I know, that’ll be a lot of recycling…..I just donate to whomever’s collecting….they’re a High School collecting, so they get it all….they’re donating to the Terry Fox Foundation…so a good cause, and yep, BLISTERS!…..yep, sticky bottles, and A LOT OF SCREW TOPS!…

Then, yep, the first day of fall is Saturday…some places (Vancouver) that’ll mean a lot of rain

Here it just means raking a lot of leaves…..

So that was my morning…….but the good news, pretty much all of them have fallen…..I hope..and our neighbors don’t have a lot of trees…..and yes, they look nice on the trees, not so much when I hav to rake and sweep them up…..

Tomorrow should be fun…..

I start my day at a 5K run in the river valley at 10AM

after I help out at that run before it starts and then running, and grabbing some equipment (a generator, a loud speaker, and a timing clock)…..so I can go and help out and set up a gantry at another race

Gotta be there by noon, for a race that begins at 2PM……should be fine, I think it’s only a 5K so should be over with quickly…..

after, I think I have time to go home for a few minutes…then in the evening, I think at about 7PM….

another 5K…apparently there’s beer at the end…then I will help take the whole thing down…should be done about midnight…

Sunday morning?….that’s still up in the air….I’m booked to run an off road 5K

at 10AM…..After a long and late Saturday, this five K will depend on when I wake up, what time I get to bed Saturday evening…..and how I feel…..again another great cause, I’m already registered..and it would be nice to get another t-shirt and another bib….but will see, at worst maybe I show up (the run doesn’t start until 10)…..or I sleep in and go for another 5K on my own…..

A good day, a busy busy weekend to come….let’s see how that goes…

A Terry Fox Run

my job…set up the gantry, cheer the runners…..take the gantry down

kids are amazing…they know how to have fun, and to just be.

The school I was at, junior high, and senior high school kids…..some ran, some walked the 3K loop….one hobbled, was in a wheel chair before and after….one on roller blades…

had fun before, had fun after…..a socialized like crazy….they weren’t trying to win…a few were……thay had a morning outside, and just enjoyed the day….

It was good being there……..I’m glad I get to do what I do…..and yeah, the kids are alright….