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…


A Sunday started well, is a good Sunday

my first ever group selfie…..my eyes have it!

I woke up this morning feeling like crap, or at least awful…….The headaches are back?….is that the concussion getting angry, or what?…..and yes, do I have long COVID, I’ve never tested positive, but chest does feel a little wheezy……but well a good morning though, a good start….

When I wake up a check my emails on Sundays I check to make sure the SVAC Run Club hasn’t been cancelled……if fewer than 3 have booked and said they were coming, the run/class is cancelled…this morning I saw this!

I know a lot of runners will join us even if they see the run is cancelled, they all know whatever, I will always show up ready to go, but seeing this, this morning gave me a warm fuzzy feeling, and made me feel positive…and even though I felt like crap, I had to show up…

That’s like the best thing about leading these 3 group runs every week, I have to run and be at all three..so I get my 3 runs done…and depending on who shows, I’ll either being an easy a run, or the past three Tuesday, because of whom joined in, a tempo run!….which has all helped me to start adding to my pace

It’s also interesting how just riding my Marin MTN bike has helped improve my fitness, and both my biking and running pace are better, more comfortable…all add up to a better overall fitness.

This morning’s group was perfect that way…one, is a really strong runner, just starting to understand the quick on fast days, slower on effortless days……..one that wanted to go a slower pace, and one that understands both…..a few more with a larger variety of abilities and strengths would be perfect, but this was good…being able to pick your pace is a nice option….a pace for all is the goal.

It’s amazing how, after roaming the planet trying other shoes, you eventually back with your first love…..these are them. I’ve ASICS, ALTRAs, HOKAs, and a Saucony in my rotation, but these have become that shoe, my Brooks Adrenaline 22s…..They, Brooks, always just work, and my gait, my feet and so screwed up, it’s hard to find the right match, but these make the run feel effortless, and the shoes never feel a concern…well, sometimes….as those that follow me know I have on foot that pronates, which is fine, and one that under-pronates/supinates…….the Adrenaline kind of works with that, nothing else…the ASICS Nimbus is close, and the pronation in both is, well, I can occasionally feel that big toe digging in, rolling inward a bit, but everything works well………and become the trails around here are not extreme enough to need trail shows, these things will become my GTSGo To Shoes….

So felt awful, the run made me feel great…….tomorrow, it’s time to get on the bikes and into the pool……the goal, the current goal….endurance, and keep the high impact stuff to a minimum….still need to squash those blood cells, but not as often……

Lovin’ Sundays….what’s your favorite day?

That felt good

not a bad run on a rainy day

I love impulse runs….I was bored, tired of digging through my fitness foundation material – interesting, but a lot of it, and I have 2 months to get through it all – so time for a fun run, through the soggy streets of Northern Alberta.

And it felt great……easy enough. A bit of a climb involved, and quicker than I expected.

I headed out with shoes I’ve been testing, maybe getting used, and it felt like a good day to give them another go.

Altras are a lot different from what I’m used to….zero drop/offset and not a lot of cushioning or support….the Paradigm..…as with the last few times I’ve used them, they feel clunking, really not the spring or energy return I’m used to…..and that zero drop was playing havoc with my Achilles…….

As in past runs in them, eventually they felt okay. I’m not sure if they help with a quicker turnover, maybe the speed…..the jury’s still out on that, and I’m not sure if I like the wider toe box…at first I liked that, but perhaps too much room?……In the coming weeks I’ll add the shoes to my rotation for some shorter runs….I do usually prefer support that the Brooks Adrenaline GTS gives me, or the Asics Nimbus…..so to compare…

The thing I really don’t like, possibly the only thing, I don’t like about running on a rainy day, is that I really have no idea what to wear….yes, I want to stay warm, possibly dry, at least for a while…but a jacket always, and it doesn’t matter which jacket, makes me over heat..or just feel uncomfortably warm…

Today I wore a Brooks jacket I think I won in a store contest years ago…I kept it on, it’s more of a bother either having to carry it, or then putting it back when I feel the need, I could have just started in the t-shirt, but, do I want to start cold?…….

Tomorrow’s time for a longer run…I’m promised the group Sundays will always at least begin with 10K…and I’ll add on if some want to go longer….I know some in the gang are aiming at a half marathon on August 21st, which means tomorrow the scheduled run should be 16K……..but, well, first, I know this because I’m aiming at the same event…..but second, she hasn’t told me what her longest run until today has been, but am guessing it’s less…..so tomorrow, will build on whatever and wherever she’s at, and add a few kilometers to the finish…..but, you talk, understand where everyone is at..and then we’ll go

It’s my Sunday..and then a swim to, well, just because and then back to the books, and as they say, it’s all about leadership.


can you be too old to dream?

I know, 2 blogs in one day…but this just popped into my head as I was watching the Tour de France.

at 63, should I, could I even have dreams, and what should they be? Is that allowed.

Do I have any goals, any dream goals? Not really…is that odd or weird?

Yeah, sure another marathon would be nice, getting my ass back into triathlons?

sure, but a dream…right now?

Maybe, okay how about becoming a personal trainer? fit? maybe a spin class instructor?

you know what……? I’m pretty much where I want to be…..I can swim, bike and run, I’ve got my run clubs, things aren’t that bad…….I still have my dream job at the Running Room…..maybe just healthy, fit, and doin’ stuff…..lots of stuff….

family stuff too…….

Somedays I feel as if I’m living on a tight rope, sometimes easy to straddle, some days not so much….I do seem to spend way too much time on this couch in front of the TV (yah, new episode of Stranger Things is cool)….but, treading water…..hoping the stay above water and not drown….and am just worried about what’ll happen next?

A goal?……..pretty much where I am, but better.

A dream………maybe

Not feeling my best..Oh Canada.

Am watching the Tour de France time trials, and am also wondering why I didn’t run the Canada Day 10K today……the body said, SLEEP IN!..just have not been feeling well.

I don’t know why?

I have to admit I don’t feel my best and I don’t understand? Maybe it’s time for a check up..or is this just about being older and having to be careful.

You know that head rush thing you get when you stand up too quickly? How about feeling like that all the time?

It’s like an adventure in not fainting. When I watching TV, when someone comes to the door, and every time I stand up to answer that door, or whatever, and feel like I’m about the black out, what is that?

I seem to be okay when I’m out and about….running, biking or swimming – but there was that moment a few weeks ago after I got out of the pool after a harder workout and stumbled a bit, and then did the same after a few minutes in the hot pool afterwards…I almost had to sit down for a bit to let that head rush go away? Yikes huh?

I’m looking forward to riding to our store, on this day, our national Canada Day..I’ll only be selling shoes for 3 hours, it’s going to be quiet, but, well, and yeah, overtime!…..and I need to stretch the legs…

I cannot believe I just spent another $150 to watch FloSports just because I want to watch the tour de France for one month….it’s $12.50 a month, but you can’t cancel at any time, only after a year, so can I find stuff to watch for a year?…..and a lot of what I like to watch on that stream (triathlons) are not available in my region for some reason…but yep, $150 to watch the tour de France…..I’ve got to find a way to consolidate all out subs, there’s a lot of them….

I recorded yet another shoe talk for yet another virtual clinic – I wish they were live –

It’s Canada Day up here in the frozen north….or, actually kind of hot and humid….because all of the above I skipped the Canada Day 10K, which isn’t good, but the head said, Warren let’s sleep in today, there’s always another run…but a tradition, always has been, so that hurts a lot…what does that mean for the rest of this year….my stomach seems to be feeling strange for some odd reason….

Tomorrow…..biking in the morning – unless it’s rain, so then I have a run planned….Sunday, a 14K long slow run with my SVAC Run Club….and a 1,000 meter swim after…

and yeah, my learning how to become a certified fitness coach begins…this is day one…the aim is to become so for both running and biking/spinning by September…it looks pretty intense….but something new, something maybe scary, something unexpected, but something I think I wanna do……so, a busy summer…


Why? The luckiest old dude on the planet

Took a rest day, and well….rested a bit, thought a bit, thought ahead…and well caught up on the laundry.

Why does my laundry pile up so quickly…I have lots of stuff, shorts, shorts, tanks, socks, but the basket fills up like magic….and yes, I do my own, because….cold water, hang dry….and got tired of my socks ending up everywhere else but in my room………..!

Last week was amazing, I’ve almost got this week almost figured out……catching up on season 4 of Stranger Things….okay, re-watching season 4 of stranger things, because, why not?…..Running Up That Hill, who knew Kate Bush would become a thing for another generation!

I keep playing around with a schedule, trying to figure out what works better….and how do I restrict and stick to 3 runs a week?……and then try to fit life in around that?

Yesterday was a blast…….a 10K for the ages, a new route…close to the city, but, like Three Dog Night sang, out in the country!

Gotta do more of that…..

Also spent the day(s) trying to find guest speakers for this 10K clinic I’m instructing…..someone to talk about injury prevention (got it, my fave physio) coach (to talk biomechanics and free speed!)……nutrition ( a great work in progress) and someone I’ve been looking for a long time, someone to talk women’s running, everything female….yes, the usual, but let’s talk cycles, yes, menstruation……….I may have someone, fingers crossed because this would be so cool……….something I think we should cover in every runners clinic and for personal trainers..how can you coach if you don’t know….women are not smaller men, and not the same in so many different ways, so training, nutrition, hydration, when and how is so important….

Tomorrow, back to selling shoes, run club number 1…….Wednesday stair repeats, and run club the sequel, Thursday bike and swim, and then Friday, a 10K race….yeah!

The run clubs have been going okay….some days I get this

and others, it’s just me and the other guy………but, a work in progress…..

The good news….every day is something special…and yep, lovin’ every minute of it!

A Runner of an advanced age. that means?

Today’s run was awesome…not too quick, but a group that began as 5, and finished off as a group of 6!

When I woke up, I was thinking of just going to bed and saying screw it…but it’s amazing how a negative can become a positive….

Our SVAC club has a policy where people have to book ahead of time, so we know that people are actually going to join in the fun, and any time less than 3 book, the club cancels….I always show up, no matter what….and most know that…but for some reason those that do show up don’t like booking anything, so every Sunday morning I wake up to that this morning’s run has been cancelled email…which after 6 months of this is kind of a gut punch…..

but this morning, was so worth it…

Getting and being older.

Yeah, this thing is 63.5………that’s having an effect, I’m noticing, and know I have to make adjustments.

For some reason this week, the training, the hours on my feet, has made me think, maybe I don’t need to, and probably shouldn’t run every day…I need to pay attention to those rest and recovery days……and yes, active rest, but I’m just not recovering.

As great as this morning’s 10K (it’s needed to be 14K)….my legs felt dead tired at the end, and now, almost 3 hours afterwards, that ache, the feeling of that lactic acid is a bit uncomfortable…..

Like I posted in my last post, this past week was one for the ages, it was almost like moving back to the days of triathlon training in my 50s….lots of amazing days…so much done and so much to do…..but the body is saying, buddy take it easy.

Yes, I am digging through Jeff Galloway’s book, Running until you’re 100…and have to say, I don’t really like it…the subtitle is for runners in their 40s, 50s, 60s and 70s, and too much of it makes us/me seem like a frail senior that should be worried about not pushing myself or possibly hurting myself if I do too much, but, well some of it makes sense…..more rest days, all that hard high impact pounding does take it’s toll…so maybe he has a point…

So, today’s the day I go over my plan for the week to come, putting in those things – family, work, etc. – that take up my days, and then putting down what I want to do, and need to do…..and then the fun stuff…weights, spinning, biking, swimming, running……and napping?

I’m thinking of, contemplating going back to training like a triathlete…..3 runs, 3 swims, 3 rides a week (if only there were 9 days in a week)…..I still need some strength training, I’m not sure how to fit in spin classes into the mix, but I need to keep doing that…I am training/studying to hopefully become a personal trainer, maybe lead spin classes, coach older runners/athletes…..so spin and listening and learning is important….

This getting older, I know I’m not the only one…and yes, I know there are others, older in their 80s, in their late 70s, that could kick my ass, it just doesn’t seem to be a lot of information about me?…..

so am working on that…..now for that all important nap…


I’ve Been Busy!!!!

Yeah…this has been a pretty great week, it’s only Thursday, but just keeps getting better and better

so far this week…..bike, swim, bike, sell shoes, bike, run club run, another run club, spin and strength, swim, and teach a 10K clinic…….it don’t get better than this.

Yeah, I could use a shave…..but again, I’ve been busy, and seriously, how many showers can one man take!

the two run clubs were a blast….not a lot of people showed up, but enough….I like this leading thing…and who knows, I’ve started down this road to becoming a certified personal trainer, actually my course belongs July 1st….I guess I’ll just get it done and see….what’s next?

This morning’s spin and strength was a blast…60 minutes of a lot of intervals, with weights at a couple of points during…..now I know why there called skull crushers.

It just hit me today, I have a 10K race in just a week…..yeah me!…Canada Day….kind of looking forward to it

So far 2022 has been fantastic…….love the way this story’s going


a great day in the mornin’!

a petty cool day……kind of a my kind of day….need more of them.

started off on the bike

I love this type of a day……bike, shower and then swim!…….if I could have thrown a run into the mix I would have……I’m retired, how do I not have the time?

It was a good 30K run, so short, a few hills, and fun……did a climb at a place called Keller road….one person younger than me go ahead for a bit…I made a pit stop

to give me a gap, I didn’t feel like racing………but, well, I caught up on the hill…and then yeah, passed the kid ahead anyhow…..and that felt so good!

When I was done, I had planned to go for a swim, I went into the Kinsmen Sport Centre, thought maybe I’d just take a shower, change and go home…but, well, why not dive in a see how a swim would feel

IT FELT GREAT!…..it was only 1,000 meters, easy, all free style, and felt so good, and so did the few minute in the hot pool afterwards.

yeah, I’m a little sore, but this is what retired life is supposed to feel like!


It’s Just Another Day

Okay so not the prettiest picture ever….actually pretty bad….well, it depends how you look at things.

Went for that Sunday morning run, that Run Club thing.

I had thought of sleeping in, taking it easy, maybe taking a sick day….but, well…..it’s my run club, so I kind of have to be there.

Only three others showed up, all three quicker, stronger than me…..so for at least some of the run, this is what I got to look at

I did have to stop to take this picture, and I did eventually catch up…..but, OMG a lot of hard breathing, and my heart rate was, well, not, quite setting off the alarm, but close to it.

It was fun, it felt good….even though it was a Sunday run, long slow and easy, NOT, but after all was said and done, it felt good….and humid!

I’ve got another busy week ahead, but, this should be good.