I know where I’ve been. Now, where am I going?

This was once me…..2004, Vancouver Full Marathon. 2:04:55..I was 45?

Then me, Victoria, 2006, 4:09:47…..I’m 47?

I miss that cap…..and this is me, now, an 8K 2022 at 63, 55:42…..now, old and slow….

At least I’m stopping my watch….

The next goal……the Edmonton Half Marathon in August

This was me in Edmonton doing the Half in 2006….I’ve run it a few times since, but this was a 2:14:47…not bad, can I at least do that again?

And yes the big goal is back to Victoria, for a Full Marathon, in October…..a long, way, away…..but the training, is on-going..

Today was a rest day….volunteered for a local race, the Leading Edge Run Wild…..gotta give back. I was going to do the 10K distance, but they were short volunteers, and well, without volunteers, events, races don’t happen…so took one for the team, and hey, I still got a t-shirt…..

A new week is about to begin, I’ve a busy week planned, three run club runs, a few on my own, some strength, some swims and some time on da bike……so it’ll be a good week to get back on the horse…

So I know where I was, now to keep going ahead……I just getting older, nothing I can do about that, but I can keep doing what I like and need to do….just be me……..ask me what I do and I’ll tell you I just get older……….an old Murray MacLauchlan tune…..but so true…I was so much older then, I’m younger then that now….Bob Dylan had it all right again……

Teaching Run Clinics, leading Run Clubs……just making and having connections, friends……that’s what helps me keep on, and keep active…tomorrow, a trip to the Edmonton River Valley for a fun/hopefully 10K……..there may be a swim in there at some point….time to celebrate summer, and to stay as active as a 63 year old can get…


I’ve been at this for 26+ years. Why?

This may be it…….I just like doing this. I like being active, busy, just doing stuff…the more I do, the more I want to.

Yeah, I like getting into the pool, and for some reason hitting the weight room as well, inside…

But, on one of the bikes……..get me outside

out for a Run

Even just for a walk….all good…..

26 years…I’d like to say it’s been longer….biking and swimming has always been a part of my life, endurance, hiking…being outside.

37, maybe younger, and now..63…..and still feel the same, even more so.

I guess it’s all about doing, not just watching……yes, I’ll watch, tomorrow, volunteering at a race, handing out electrolytes and water to runners taking on a half marathon….then I’ll go for my own run…

Today, instructed a 5K clinic, listened to, and talk about strength, nutrition, hydration….a good way to start the day…..I’ll post a bit about nutrition more tomorrow….I actually learned a few new things, things I think I knew, and you learn everyday…

the weather is great, the roads have gotten cleaner…..time to get on the road…and yep, the next goal, a 10K Canada Day Road Race on July 1st, and then the Half Marathon in August…..

Feeling good, feeling better…and getting out side that’s what make this worth, just being….

What it takes to wake me up

This was that day……after four days, of a great week…..

after Sunday’s disaster and that back thing, the rest of the week has gone well….

I know at my age that rest and recovery days are important, but I’ve been feeling so good, and, well, even being tired and sore feels great…

I’ve managed to run every day this week, two I had to do, Run Club

and Run Club

Monday was just about strength training and a run to map out a new route……

Today was all about, well, free time and fun….

a really sweet workout at my fave gym…SVAC

..followed by a really hard run in the river valley…I know, I know, I should have run first and then hit the weights, but, well, logistics got in the way…

Then I hit the pool…just a quick 1,000 meters, but again that felt so good….and felt quicker then it was, but enjoyed it….

You know you’ve had a good day, when you finish, you look at how far you have to walk to get back to your car…and, it seems a little to far?

Another day tomorrow….I know, I know, I need to take a rest day….but, the bike is looking good, I need to swim……and why not hit the weights…I can take a rest on Saturday……….may even sleep in….maybe!

I like this part…I usually spend forever f-ing around, and then boom, a run, a swim, a bike ride, a hard day, and hard week, and I’m good to go…


A Nice Night with the Crew, another crew

the coolest thing is that I get to do this stuff…just run, sell shoes, organize and lead two different run clubs on 3 different days….volunteer and help with local races…..life us pretty good…

Yesterday, the Sturgeon Valley Run Club, one run group, one run club, that the club let’s me organize and lead from their facility. Today, the Running Room gave me a Wednesday evening crew to organize and lead, that was tonight, another 20 runners, various abilities and paces, and yeah, another great evening.

Life is pretty good, actually really good….every day, is just really good….I’m able to run….I can work out, biking and swimming are in my immediate future….I’ve got my virtual clinic to look after, and lead, virtually…..I’m sleeping well, eating well…..all’s good…..a life well lived.

I’ve races coming up, I’ve got 3 runs a week to look forward to……

Another night, another Run Club run

A good evening Run Club run, another 8 folks out for another fun 5K.

I love that part….taking a group of people, some experienced, some new, some quick, some quicker, some a little slower – ME – and all looking forward to a little fun…..so, the route I ran yesterday morning, became our route for this evening….and I wanna say that we enjoyed ourselves.

Slowly, this group has been building up, hopefully it continues to….but, it’s what I love doing, making it social, keeping it fun and relaxed……and yes, a social fun run…it’s still exercise, getting fit, but enjoying life as we do it…fresh air, and yes the joy of Warren making it all up as we go along…

A someone said tonight near the start, a typical Warren run…..run over a small hill, through the trees, and find a new path….we met a couple of friendly puppies along the way……and explored, and for the most part stayed off of pavement….

I managed to finish with an average pace of around 6:30 per K, which for me is stupid quick…….and I still couldn’t keep up.

The best thing, I benefit as well, I get stronger/quicker just trying to keep up…and because I’m the only one that knows the route…they always have to come back to my group to find out where the next turn is….so all good.

I know, for me, it’s a struggle to run every day, and maybe with yesterday’s run, and tonight’s, tomorrow evening may be a challenge..but, again, it just makes me stronger….and who knows, maybe a I can add a spin on the bike and a few swims over the next few days…training, recovering, active recovery…and getting better all the time


how did I get so old and why does everything hurt?

that’s a lot of lines……Alice Cooper was right…..

After the disaster that was Sunday, today was alright.

The back is still an issue…..but hit the weight room, and then a 6.5K run at a 6.5 per K pace….and I survived

Found a trail I hadn’t run on before, but sort of always knew was there….it was sweet, off pavement have to always love that

It was flat, but sort of single track, and again, not paved, not a sidewalk

That all made for a good morning

I’ve got to figure out what the back ache was all about…I covered myself with some Peppermint Halo courtesy of something I got from Sage years ago…not sure if that was what worked, but I feel okay…just, you know how a scraped knee feels, that’s what part of my back feels like right now.

I have no idea where that pain came from, and yes I have felt it before…I thought it was an old injury, but I’ve never had an injury heal that quickly……hopefully it doesn’t come back.

The next goal…this weekend, volunteering at a race, doing package pick up, working a hydration station, and then I guess July 1st, a 10K in Edmonton, on Canada Day……..

A Half Marathon in August, and a full or a half somewhere in the fall….Victoria sounds good, a good place to return to, but, will there be something in Vancouver, Banff maybe….

hopefully the weather smartens up, it’s cold, windy….today a jacket, courtesy of Brooks, an old Race T-shirt, my fave Brooks tights and my ASICS Nimbus shoes…but, I need to start wearing shorts…t-shirts and sun screen….SOON!

Gotta Get Smarter and Better

I know the issues, I know what I need to do, and I need to get better at what I do.

lose the fat around my belly…..strengthen my back, my hamstrings and pretty much everything else

and eat, sleep and drink better…..

So…I’m going to give the 75 Day Hard yet again……..the gym happens starting again tomorrow…i need to bring back running, swimming, biking, and spin classes and everything I can…walks with Sasha, and yes, eating well

I have to remember that the back is vulnerable……my weakest link, and so am I…..

so, tomorrow…..

Back pain stopped the run

before it started really….

felt okay this morning….went to my SVAC (Sturgeon Valley Athletic Club) for this morning’s run club, there was only 5 of us, 3 really quick people, 2 not so much…….I felt okay, but as soon as we crossed the street and began to run…I took maybe half a dozen steps, and my back just seized, severe pain, both sides, and I couldn’t get rid of it, and I seriously could not run/move…so I bailed…which really sucked…this is my group…but, must be an old guys problem?…looks like all did the planned 10K and beyond…which was so cool….

I was able to walk/hobble back to my car….decided to drive for a bit, I guess to see if the pain would go away, I drove into the Edmonton River Valley, drove into the parking lot at the Kinsmen, and, well, just getting out of the car hurt..there was no way I was going to be able to run….so just drove home…

It just hurts every time I move…and even just taking a deep breath……

To the couch it is….a heating pad, I’ve rubbed some pain cream on it…hopefully a quiet day, a good sleep tonight, and I’ll be good to go tomorrow…..but where did that come from?

This stuff actually worked!..I think…I didn’t think it would, this bottle actually expired last year, but the back actually feels okay right now, so maybe the Perskindol did the trick…I didn’t take any regular pain killer…so maybe…I’ll have to remember this moment the next time……a wonder drug…or was it the 15 cups of coffee??

I know I’ve had this pain before, a long time ago…I just cannot remember how it cured itself?..it was a result of moving furniture by myself – yes I know I should have known better – and I remember being in such pain that no position, even lying down, helped…..but not a great morning…

I have to hope for a better tomorrow…..and wish this is something that’ll not be on-going..being on the couch is not where I need to be this coming week..I’ve got a lot on my table

I just heard this…stress is us resisting life……wishing for or wanting something you don’t have..and seriously right now, life rocks, except for today……stress comes from not appreciating what is……so I have to keep reminding myself of that…

The pain is gone, I’ve got a pretty good week planned….so, yeah, not resisting life, so that’ll be the plan for this week….


Brooks Brooks and recovery!

yeah, this is a down morning….

one of the only things I seem to need as an older person is rest and recovery..some morning’s it’s forced. If you’re too sore to get out of bed, maybe that’s a sign….so today, those chores I’ve putting off, and, well feel okay about that.

And yes, I’ve been adding to my shoe collection……I don’t know why I explore other shoes, because I always seem to go back to this shoe, the Brooks Adrenaline.…this is the Adrenaline GTS 22…I used to think that the GTS stood for Go To Shoe, but now it’s Go To Stability, but I find word kind of a misnomer, whenever people think of stability they think of the standard medial post support that some shoes have, but Brooks stood the concept on it’s head (and I see other brands, ASICS for instance, are following that lead)…their stability shoes guide rather than force, which is probably why they work so well…also I over pronate on one foot, and under pronate on the other….and this as well as the ASICS Nimbus 24 address that same issue/issues…..I want to say that the HOKA ARAHI 6 does as well, but, well, it’s close…

As someone that sells shoes, under pronation/supination has always been a challenge, because no shoe really addressed people with higher archers….we used to just say, take a neutral shoe and hope for the best….

I just used my ASICS at the BMO Vancouver this past weekend, and I like the bounciness, they felt sweet, but at one point I could feel the over pronation putting pressure on that big toe….this week, tested out these Adrenalines, no issues…..so great..

Not saying the other two aren’t sweet shoes…the only issue with the HOKA is what happens whenever you put stability into a shoe, you end up losing some of the cushioning, and with this edition, I really noticed that….I’m going to give the HOKA BONDI carbon fiber shoe just because, everyone should have something with carbon fiber in it, and a $300 shoe, why not?

The weekend looks sweet……running, Run Club….maybe swim and a spin on the bike….and well, maybe some yard work?

Today was much needed though…rest, recovery……and a chance for a bit of re-set..and seriously lots of work on this lap top………tracking down guest speakers, lots of emails, chats….all good…

that’ll give me lots of time to just play !…and I guess it’s time to figure out what comes next…….I was planning on a Victoria full marathon in the fall after a really active summer…but, well, maybe?


Planning Day by Day

Oh boy, I have a day off tomorrow!!!?…..

One day…really, I have lots of days off this week, but tomorrow is a day when I have a ton to do…and have to try and squeeze in a work out or two….that’s life.

I try and squeeze things in always…..today, a long day at the running room store, so a bike ride to the store, a bike ride home, and a run club this evening..so that works…

Tomorrow? I just have to shuffle what’s important, what’s not, and what can wait…and if I don’t run tomorrow, I won’t have time until Saturday (OMG!)……I need to get into a pool, I need to get on the bike, and I want to do a spin class, and do some strength training…..grrrrr……

I’m still pretty worn out after Sunday, and the flight home yesterday….so, I’m thinking I may blow off the spin tomorrow, but, well, I’m thinking about it…I can do strength on Friday morning?…or do I bike to work?

It’s Thursday morning?……..yeah, I’m going to run…maybe swim..and then will use the afternoon to do the being a dad, a husband, and a son stuff done…….