26 to 64. You’ve gotta run

This is what you need, just to get out and do it.

Yes it was cold. -27C with the wind chill was supposed to fell like -40C

As usual though, the pereception was worse than the reality……I was dressed in a lot of layers as usual..maybe one more than usual, but once we got going it was fine…

It was actually a continous 5.48K, not a bad pace 6:55 (it felt quicker)…..yes, when we ran against the wind it had a bit of a bite to it, but it felt pretty good……weird to realize that we didn’t really stop.

I was planning on a 4K tempo run…with the ice and the cold it’s pretty hard to do anything tempo,

This is going to be a busy week…..not sure what the training is going to be like around it all…..gotta get ready for Christmas, and just other stuff…..hill repeats and maybe a spin class on Thursday…I need that early morning wake up, and I need to get the cross country skiis rolling…..tomorrow evening, a but of a run, Thursday a spin, a run, and possibly a ski…Friday a rest day and a day to get caught up on things, Saturday an early morning run, and long slow distance Sunday….hope t warms up

27 to 64

A pretty great morning…it really was. A 12K run, a pretty sweet route…..I planned it for Sunday’s run, which I skipped, because….well, felt pretty ill and decided sleeping in was the best option.

Loved this..I was able to pick my own pace……and just was able to run.

The weather could not have been more perfect. A little chilly for about the first minute, the rest was fine…a little snow made the traction great, the Saucony Peregrine Ice+ were perfect….I set a PR on one STRAVA section..I made a point of that…my nose pretty much was flowing pretty steady….I’m getting really good at blowing snot rockets….

I need more and more runs like these, more distance, more consistancy…..but with an eye on not getting injured.

It’s supposed to be another cold cold week….but today taught me that the weather is not really a concern……on the weekend someone said to me to not let the weather control your training…..just dress for it and get it done.

Sounds like a moto to stand by

28 to 64. COVID?

So, Friday got my COVID booster shot….Pfizer……as well as a flu shot. My first COVID shot was Astrazeneca, the next two Moderna, nothing, no issues….Pfizer, just a little ill..maybe, just nausea to make life interesting…

So no training this weekend….I know I have to get my ass outside tomorrow morning, the plan is a 12K…I will start, I will finish..I have a route……I just have to have some good luck that I’ll feel better after one more sleep….

With the end of the near..lots to think about….yep, I have a 10K to do in the cold in the first weekend of February..I was planning a full marathon in Vancouver on May 7th….but, well the racing schedule is starting to build….on May 6th and 7th there are 3 races I wouldn’t mind doing, close to home….but I love Vancouver….how the F do I chose?

and full or half marathon in Vancouver, a half marathon here in St Albert, an off road 14K in Edmonton, or a half marathon in Edmonton….there’s another half marathon in Red Deer I;d also like to do, and a full marathon in Edmonton in August…..

I guess I’ll sleep on that as well….

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…

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……..