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…’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…’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……… consuming lots of coffee, and it maybe time to stop watching videos of winter in Vancouver…..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…’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… 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… 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… 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… 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 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 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 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, an early beginning… 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… 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…… 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…


I Just Went out and just Did it..145 to 65

Yes just woke up, a quick soon as my daughter’s caregiver/aid/babysitter showed up at 8:30, I threw on the On Cloud Surfers hoped in my car and headed out.

This morning was also me working out this keeping it simple thing…..I had planned on a 45 minute drive to a trail/route to begin…then thought, nah, I live in St. Albert, I’m going to keep it simple, low pressure and run closer to home..

The start was at Kingswood Park (perk?) about a 5K 10 minute drive….and, yeah perfect….

A good spot, paved trails, one of my favorite go to routes, a building with washrooms…always something going on year round….in winter, cross country skiing, in summer there’s always someone with a boot camp……this morning I think it was for moms, and I think I know the instructor maybe….so that helps with the inspiration…when you see other active people, it begets activity..inspires…..this morning, mommys and me, and lots of dog walkers, and a few just walkers…

soon after the start, I saw this…..and I had to stop….there’s a few markers and memorials through out our trail system, usually for those that have passed away….when I saw what someone had left, I had to look….kind of sad, kind of sweet….for a 13 year old girl…..

Do you find this…? The start of run is always a bit slow, maybe a struggle to get to that pace…but you make a short pit stop, and once you start running again, it all feels good?….that was this morning….after snapping the picture, I felt great….

Ran past our community botanic gardens , across a foot bridge into an nearby community….and a little bit of off road

I need more off road…it just always feels good….getting back to nature?

Managed just over 6K, which was the goal..the average pace was about 6:30 per kilometre…so fair….and left me with the rest of the day to myself… shop, and to buy some plants

for sone quick landscaping…..and to catch up on my blog….

Decided today too, to see if I can cut my caffine to one cup of coffee in the morning, one cup of tea later in the day, and that’s it….I’ve been tired a lot lately (age?)……

But a good week so far…3 good runs, and the weekend’s yet to come.

Looking ahead….my Thursdays are about to become hill repeat day……oh do I have too…..for my goal of the Servus Edmonton Half Marathon at the end of August, yep, have to….

I’m still struggling, thinking about the fall (yes I know it’s still spring!) but, Victoria for a full marathon in October sounds interesting, and possible…I love Victoria, I just hate getting there…..Vancouver is way more convenient…..there’s a 10K I’ve always wanted to do, the Vancouver East Side 10K…but, just a 10K?…..and I think there’s a cross country half marathon too….

I don’t think I have to decide right now…but it is in the back of my mind…but for me, I like to plan ahead..

worked an event. a good morning

so, instead of running this morning……worked, set up the start/finish line, and cheered….so all okay.

It was an early morning, driving into a city I hadn’t been to ever (Sherwood Park) and even with the help of GPS and google I managed to get lost…….looked for something called Broadmoor Lake Park…who knew there were more than one parking lot..eventually found where I was going…

An important even..the Consent Event……for the Saffron Centre,,,,I’m glad I took part and helped:

“OUR MISSION: Providing compassionate counselling, preventative education, and specialized police and court advocacy for those impacted by sexual violence as we journey together towards healing and justice.”

I’m glad I made working events a part of my life….and in the future, I’m going to see if I can set up, tear down and run……..I could have done that today, maybe…..

A day like today, social, active, working, seeing friends……seeing other people, meeting other people…actually a feeling good morning..


A 6K Day.

A good day.

Started with me inspiring my run clinic.

The Zoom went good….a small group, not sure where the other 54 were, but those that joined in, made it interesting, and hopefully educational…

It’s a good group of people from across the country, and it’s always interesting what works with each…this isn’t ever one size fits all…’s a challenge figuring out what works for each, but it’s do-able….

Because it’s all via Zoom, all I can really do sometimes is be a cheerleader, I can teach, instruct, nutrition, hydration, injuries, speed training, hills, biomechanics, but, bottom line, it ends up being weeks of motivating, and maybe moulding…but explaining how, well, it’s just running…

And after, well went for a run….

one of my usual 6Ks, threw in a few variations…but it felt okay.

There’s still something not right…..breathing seems okay, but the endurance is still a question, a little light headed at times….and just overall tired….maybe over sleeping, maybe not sleeping enough, diet, too much sugar, whatever….

And after the run…put up a new gazebo, because that’s what husbands do I guess……

A good day…it seems the heat is back, maybe the smoke is gone….the garden’s growing, and summer’s here?


Thinking about running….want to be a runner?

I’m a runner in search of a crew…..but also in search of me….so far this year that hasn’t worked out so well.

One race/fun run on January 1st…..since, a lot of training runs and swims…I haven’t done much else, and have not been on my bike yet this year (so much for triathlon season.)

I am a runner though, love running, love just running…my refuge?

I’m not going to say it hasn’t been a good year so far in some ways….our Wednesday night Run Club runs have been great…and I’ve had my moments…..but well…no trip to Vancouver, missed the first 5 Peaks off road run of the year, but I still feel like I’m spinning my wheels, trying to find myself….

The hope is as I progress on this journey…others follow?

I know how this works….my job as an instructor is to inspire and motivate…now, to motivate myself…

Run Club, to maybe coach, support, lead…

and as an events guy?……working on it?

the mission, I’ve chosen to accept it…..continues…today, as rest and reflect day

Just a Wednesday evening run….club

This was okay, and maybe what I need morning…no pressure, just a run.

Our regularly scheduled Wednesday evening Run Club…

My favorite night if the week..I never know who’s going to join in.

We have our usuals, but every week someone new joins in, someone brand new, as in has never run before, others that run and train to win, everything in-between…and it’s usually up to me to organize the bunch….I never know who’s going to show up, so I usually have to have a few routes and/or workouts in mind to keep everyone entertained…tonight a few faster runners, some a little not quite that quick, and one that’s just at the starting point…

A few weeks ago we ran hill repeats, and at some point there’ll be drills, maybe track work?

It’s relaxed, social…and this group keeps showing up…..and it’s mine…and my refuge..

Tonight I began my run with one and one intervals with a young man just starting and getting some exercise….after we finished out 3 kilometres, and then I ran to cross paths with the rest, so I got in a good 5K, they just over 6K……..things turned out well.

It felt good, the shoes, the Surfers seem to make this easy…the weather was perfect….not too hot, not to wind….and sunny….

Tomorrow I head to the hills and stairs…getting outside, getting my ass doing things is working well…..bring on Thursday

The Run was Run. Just a Run.

After 4 days at home I felt it was time to get outside.

I’m still not feeling the most positive…….but the run was okay…..just over 10K, the pace averaged out to just under 6:30 per kilometre..

A good route, a few short pieces of things unpaved

Neither was long, but a nice diversion…

I did feel the smoke in the air from provincial grass and forest fires, but last night’s rain helped with that in some ways, but in others, a lot of humidity…….I wish it had just rained during the run…

I even add a short bit of track work…

and did my ABC, a few drills, about mid-run… co-ordination is improving..

t was a hard day….but felt good too….the shoes, My On Cloud Surfer just feels right everytime I lace them on….an On top and I think the shorts were Lululemons……oh yeah, On socks and my handy dandy Brooks cap…I guess that’s becoming my uniform……but whatever….clothing, can be almost anything, I’m not really hooked into one brand or label, if it works it works…..the cap though, I’m a cap guy, I can’t run bareheaded….so snug, and yellow so I stand out in a crowd?

I need more of these….I’m still aiming at the Edmonton Half Marathon..I guess the training so far is going well…….I’m about to instruct a clinic that aims at full and half marathons, so that’ll help to keep me motivated…..I’ve started looking at a different training plan….the Hanson Method….it may screw me up a bit….

I’m big on cross training, and running every other day, the Hanson Method actually discourages the cycling and swimming….just focuses on a lot of running…so, I’m going to spend some time dipping my toe in the water and see how that feels………I’m old, so not sure if the body will put up with the high impact volume……the journey continues