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…


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 -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, and may have been 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

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

were not the best, I need 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 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, glade 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…

33 to 64…..too cold to run?

I know in years past this would not have bothered me…but this winter..yep, I’m staying inside and plan to run tomorrow….

The reason…I’m responsible for other people, and with it -30C with a windchill I just thought I had to make this call.

In past years this weather wouldn’t have bothered me, am not sure why now?……

I always tell others that it’s always that the perception is worse than the reality, and like diving into a cold lake, you just have to do it…but tonight, I just couldn’t make that happen…maybe I need to regrow the beard?

it’s not like I haven’t done this many times before, I know what needs to be done….maybe tomorrow….

I do have a plan for tomorrow….the clothes, 3 layers have been set aside…and I know I want to run hill repeats first thing, just because I need to and I want to dip that toe in the water….let’s get acclimatized….I know that’s part of the problem….it’s like when it’s +25C the same thing, the more often you run in it, the more the body get’s used to it.

I hate this time of a non-run day…..doubting the call, regret, rethinking, is it to late to go now?

Even though I know I made the right call…as a runner I guess that always heppens.

I know at 9AM tomorrow it’s not going to be much different…the sun will be out, there isn’t supposed to be much of a wind chill…but it’ll just be me…I can make the call without jeopardizing someone elses health and safety, I feel more comfortable with that..

I could just bite the bullet and hit a treadmill at the gym, my gym, but nah…..I’m gonna run, go to the gym afterwards, and brag!

34 to 64. Oh so tired!

This is really hitting me……64?

Anyway, a tired day. Very tired. An awesome sleep last night…the triad works…..a good sleep, a good workout, good food….one feeds the other, and as long as I remember that, things always work well…..and yep, I’ve added Greek Yogurt to my diet, time to work on that healthy gut….

It’s amazing how much you learn as days go by. What I do does that….everyday…..

I just finished a Zoom meet with my Learn to Run Clinic, the final evening of 10 weeks, this evening was with a massage therapist and talking about foam rollers and other implement to break up fascia……and was amazing. I learned how using that foam roller to warm up before a run can help me do what I do…

Yes the purpose is for those in the clinic, but every guest speaker pretty much improves and reinforces what I know, and should know.

It was an okay day……a rest day, because man I am tired…a weekend I guess wore me out. I slept well, but the dead lifts, the 14K run yesterday, made me feel so worn out and tired, but a good tired.

I’m not sure if I’m looking forward to tomorrow…tomorrow is gonna be cold, but I’ve got a run club to look after, and I have to convince a group of runners to come out and join us…and enjoy the weather….

I’m also thinking about attempting to run on a treadmill….I’ve been running for 30 years, and have never run on a treadmill…never, yes never….and I always try to discorage others from doing the same….maybe this week, I’ll give it a shot, why not?

Tomorrow, embrassing the cold, Thursday, may tempt the treadmill


35 to 64. 12K becomes 14 and strength, because…

A great morning…..a 14K run, and then 30 minutes playing in the gym.

I didn’t feel the best this morning, and for a few minutes thought about just going back to bed.

Glad I didn’t…I had a planned 12K for everyone, was pretty simple, well, then, well, missd a turn, and well, became 14K…oops.

But it was fun…we started out with 8, two cut it short and went for 7K….we carried on for a fun route…

And then into the gym to push some weight around……legs were really, really tired, still recovering from deadlift Friday…but leg extentions, leg curls, calf raises, db press, bench and shoulder presses on the Smith machine…..seated rows, and tri pushdowns…and then more coffee…..

Feeling really tired, after a really good week….next week has me a little concerned….working Monday and Tuesday…..have a busy Wednesday and the rest of the week…but am going to just hope for the best….managed 31Ks this week…the goal, at least that next week….

36 to 64. Life, Clinics, Why I do what I do

So this what I do……

Watching this is interesting…….not sure why my bald spot and grey hair do not show up as obviously on YouTube, but this is what I do a lot, and lately, most Saturday mornings and Monday Evenings……I guess it’s me sharing, instructing…..giving back?

I had planned an early morning 5K, but, well, I’m still recovering from yesterday’s strength training, I haven’t had a complete rest and recover day since last Saturday, so that’ll be today…..I keep wanting to get back to that, start the day at about 6AM with a short 4 to 5K run in the ‘hood…..

I’ve 12K planned for tomorrow with one of my Run Club groups….so may save myself for that

Today just some stretching, a little strength trainin, body weight….and yeah, tomorrow

Clinics and run club run groups have become my life……

This is the time of year when Run Club has for some reason has become a challenge…..

The weather is changing….winter, cold weather is about to arrive…so now I’ve got to convice runners that yes, you can still run.

Not sure why this seems such a challenge?….running in the dark is that too!……a headlamp, the right clothes and footwear, problem solved……

That’s usually the challenge with clinics as well…I currently have a group of Half Marathoners, most are aiming at something called the Hypo Half Marathon….Hypo as is Hypothermic!……in Edmonton, February 5th….possibly the coldest time of the year….but, with, climate change who knows….it could be frezzing cold and icy, or just icy?….but you’ve gotta be ready for it, so for those runs in the cold, practice and be prepared….

So, the end of the year is a whole 36 days away, so lots of planning is taking up a lot of my time…yes, from now until then, making every day count, but the 365 days until I turn 65, yep, 365 days, oppertunities to be better, and be more of myself….because if not now? When?

I know finances are an issue, OMG a recession?….I want to spend more time in the mountains…so Canmore, Jasper, Banff..and Vancouver will fill my 2023……lots of running…I do want to do at least one triathlon, but that BMO Vancouver Marathon is a focus, the main focus, I want to get that done, and then decide what comes later after that….

Vancouver is 1 days away from becoming 23 weeks to go…..it’s been so long since I’ve run a full

the last was here in Edmonton in 2016 … I ran it with pink ears as a pace bunny…..my time was horrible……4:56:48….yes, I was pacing others…and the pace goal was 4:30…a few of us had muscle cramps, so we slowed down, and got it done….but

I’ve run the full on Vancouver Marathon….buy Ilook young…but 4:04:55….still not super quick, but it’d be nice to get close to that time, or beat 4 hours finally….so I’ve got to stay healthy, get my knees happy….strength, stretch, all of the above….I can’t afford to miss a training session….

I do have a pretty basic training plan, planned….

MONDAYSCross train
TUESDAYSEasy zone 1 with a few moments of race pace
THURSDAYSHills or Speed or both
FRIDAYSRest and Recover
SUNDAYSLong effortless runs

I’m probably going to change some of those easy days (Wednesdays and Saturdays) to just cross training…getting on the bike, maybe cross country skiing and swimming…for variety, and to keep away from that high impact effort…..

So the effort has to be there, make every day count, have a goal every day count, even if it is a recovery day….and nutrition, I need to stay away from the crap….real food, lots of water/hydration….

Tomorrow is a 12K long slow effort, maybe a little strength training afterwards……the goal next week is to figure out this blog..it’s been mostly for my own head, but can I build on that…?

I’m actually thinking a POD cast as well…because why not….just blog and track my life, and who knows, maybe as an old guy I can inspire, share……create a road map….for others,….I guess th goal is to share..

Bring on tomorrow

37 to 64…pumping iron….maybe?

Was an okay day……

Began with a visit to the physiotherapist…I know a lot of them oddly enough.

Today was Active Physioworks here in St. Albert……why?….well, I know one of the physios, Christine has done a bunch of talks for me at my various virtual run clinics, so why not.

My knees have been angry at me after a, well, surprise let’s run 18K run so time to get that all fixed.

This was my second visit, one knee seems okay, the other, well, still needs a little time…so Christine’s co-hort Micah had me spin on a bike, some leg presses and a few stretches……felt good…..

The goal is a marathon in May, so I’d better look after myself and be ready to train and then run…..BMO in May in Vancouver…26.2….why not?

After the physio, why not head to the gym? The Sturgeon Valley Athletic Club (SVAC)

I hate busy gyms, or going to a gym while it’s busy….and I think well, let’s see…and it wasn’t so bad…a few people, but there’s enough equipment that I could make it work.

I love this gym, it’s relaxed, most of the people in it are laid back, no grunting and groaning…a wide variety of ages, a few seniors like me, and clean, I hate the soundtrack, but other than that good….

Began with leg presses. My knees just arn’t up to squats yet…..so leg presses….leg curls, because, well my legs..I’d planned on leg extentions next, so why not bench presses using the smith machine.

Love the smith, it has a counter balance, and makes everything a litttle easier……70 lbs still feels like 70 lbs…that felt good…

then, well, lat pulldowns, which I hate, but they were okay…..machine shoulder press, I never did get around to seated rows, but yes, leg extentions, db curls, and then deadlifts!

The deadlifts felt great….I haven’t done a deadlift for decades…..only did 4 sets, 90lbs…but felt great….

I felt okay after……then, well, lost my phone, went home, ate, returned, someone found the phone…and chilled for the rest of the day…..

It’s a rest day, rest and recover, and with a pretty good week on the go, this was good…..

The weather’s about to change….colder, getting colder……winter I guess has arrived…two clinics on the go….tomorrow we learn all about nutrition and hydration with the half marathon clinic folks, Monday’s the finale of my Learn to Run crew, and we’re talking foam rolling to finish things off….

Life is going pretty good….actually I’m feeling great…..Christmas is way too soon, the end of the year as well…..and then, well….64?

yikes, we are not happy, I wanna be 18 again…

38 to 64. Make every day count

it was hill repeat day.

Not my favorite day…..I’m not a huge fan. I don’t mind hills, but running up and down the same hill is about as exciting as watching paint dry……or running speed repeats…..I just like running. But, I guess you need to train, right?

I picked a hill that we don’t traditionally use here in the great white north, but has always intrigued me. It turns out to be about 600 meters, the grade in perfect, and away from traffic.

I only ran about 30 minutes of hill repeats (I don’t like counting time..just the hill, then down the hill, then up again, over and over again….

I look happy don’t I?

The whether here is super strange, I actually would like it a bit colder….I was dressed pretty minimal today….a light Brooks jacket over a Saucony top I’d usually use in fall or spring, my Earth Groove tights which are a little heavier than I needed, but I love the compression they have, and hey, they look cool……I just assume I have a cute 64 year old butt……a tuque from a 5 Peaks Race, and my Saucony Peregrine Ice+, because even though there was a lot of bare pavement, there was also some ice….

I loved the trail, and will make a return visit….and yeah, I improvised a bit on the run downhill…lots of choices, lots of roads, so I got a bit of distance as well…

Honestly it did feel good, and I feel good now, hours later….

I even had time to record a short vid for my Learn to Run Clinic….I kind of look gross, but hopefully I got my points acrosshttps://studio.youtube.com/video/AeTPjc_Otvw/edit

After a fun evening run, this was a bonus……..I/ we usually do hill repeats on Wednesdays….but, I like Thursdays. That gives me plenty of time after the long run Sunday to recover, and lots of time to recover for the next long run Sunday….and with my Wednesday evening group Thursdays give me a bit of freedom and a chance to improvise…

I’ve still not decided whether I’m aiming for a half or a 10K run for the upcoming Hypothermic half marathon in February…I’m going to train like I’m aiming at the half, and will get to those 21K runs soon enough……but, well, will see closer to the date…

My main goal for 2023, early 2023 will be the BMO Vancouver Full Marathon on May 7th….the Hypo training will get me on my way, and you sets me up perfectly for the longer runs through February, March and April….so, a goal……..a firm goal.

I know I’d planned the same goal for this year, but, maybe 26.2 as a 64 year old sounds better?……who knows…what’s the weather going to look like, what’s the training…life…I’ve had a few life events in the past few weeks that may mean I have to be paitent and just let life happen…….and be prepared, but yeah, 23 weeks and 3 days away……the countdown begins.

So my apparel for the day

Jacket, socks by Brooks, shoes by Saucony, Gloves New Balance, tights Earth Groove…..

Tomorrow..a visit to the Physio to figure out what’s happening with my 64 year old knees…left seems to feel play, the right is arguing with me a bit, and then possible strength and a run…..somethings short and easy just because, I need some junk miles, that I don’t consider junk miles….they’re just runs that i LIke to do…just to run…mental health runs?

yep, less than 40 days now, until 64. I don’t know why that’s bothering me so much now…up until now, getting older was no big deal, it is what it is, but now…….I hate getting old. I wanna me 18 again……..


39 to 64. another pretty good day…another good run

Busy making every day count.

This evening, a great group run, my Running Room Run Club…we had 10 folks out, and a wide variety of abilities and experience. Love that!

Started out at a local coffee shop/strip mall…..the Good Earth Coffee Shop….they let us stay warm inside while we waiting for the crew to show up…and we ended up with 4 new to our group runners….some quick, a few this is all new and one a return….loved that….

What a fantasi group….I had one route planned – we were going to do hill repeats – but with so many new bodies, I called an audible and made up an easy to follow route, so everyone coud go their own pace, I could run back and fourth between the groups, I got to run a variety of paces while doing that….and, fun!…The only reason I do this, it’s gotta be fun….

I’ve got to say I’ve never felt better…always busy with something……but, having fun, energized….and so positive…..what an amazing group….the goal is to kee building and if everyone that’s run with us so far keeps coming back, if I can get them all to return, these group will be huge!…..Almost a success…..or at least this is it…..it feels so good.

I had planned a blood test tomorrow, I need to get that done…but maybe, Friday….I need to run tomorrow, maybe a spin class too


no pix. but 40 to 64…

A nighit to remond me why I run, why I do what I do…..and so much fun.

It was only the 4 of us, they took pity on me, I managed to keep up, and even lead for a while, at times…and easy and hopefuly fun 6K, exactly 6Ks……

I always wonder, on the days or nights I don’t show up, where does everyone run?……do they just all run in a ciricle not knowing which way to go…..most runs, they keep looking back or ahead to me and asking ,’ which way do we go?’

Anyway streets and trails, a path….one in the trees away from the street lights…..the oace wasn’t all that quick, my moving pace was 6:26…quickest was 5:28, and overall average 7:11 per K …..so all good.

It just felt good and right….I kind of broke it all down into 10 and 1s, tomorrow will be more continuous…we’ll be running hill repeats……and it will be fun……cause hill repeats are always for the fun and building character….


45 minutes on a spin bike

Yesterday…..a lunch time spin

I’m still getting my head around spin bikes and spin classes…..I’m more used to my days with the Edmonton Triathlon Club, where’d we all meet at 8:30 Saturday mornings, usually a community hall in West Edmonton…bring in our own bikes, our bike trainer and a coach lead us, throughout a winter with the aim of being ready for triathlon season.

yep that’s me having a drink…….

so used to being on my bike, and triathlon training….so a lot different then the world of spin classes.

The biggest difference, I’m not on my own bike. Spin bikes are a different animal (no brakes?) and have a real different feel (no aerobars)

Yesterday morning think is my maybe 10th or 11th time, and I’m learning to like the process, or am getting more used to it.

Fitting the bike is different……everything is adjustable, but not like my Felt or Triathlon specific bike….I’m still figuring out how to get the seat, handle bars, and the peddles set just right…I’m not really used to that part, I like my clipless shoes and peddles, these are more what we used to call rat traps….I find them uncomfortable and tight?

Adjusting the resistance is different as well……I’m still working that out…..which is important, because the class is based on that..after a warmup we do what’s called an FTP session – which is almost like a time trial, which I guess sets the gearing and the resistance once the spin begins….

I like that it’s hard, it’s short but a little intense which is great for a 45 minute session…fast quick and hard….and I feel a little spent…

Yesterday’s class had me spinning pretty quick, with good reistance, with breaks with less…and I spent a fair amount of time standing on those peddles, making it harder….

It’s a small group…..but fun which is great too….

I’m pretty self consious, very, but felt comfortable…….I try to match other’s spin/rpms….and the efforts, and it’s interesting to see the heart rates after all is said and done…..not as intense as I see when I run, which is always natural….and it’s interesting to see the watts, the averages of speed and rpms…….and benefit?…Sure there is, is like speed training…it all adds up