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


41 to 64

This morning……..I skipped another blood test….WTF?

I hate blood tests, I do usually just walk in and get them done, and that was the plan this morning….wake up, drive to the collection site, get it done and done…….

Should have been simple and quick, just do it, fast over night, have breakfast afterwards……but nope not today.

I’m not really sure about the why…..this is a follow up thing, so maybe it’s because of that? I have no impending health things I’m worried about…yes I do have an enlarged prostate, but no cancer, no signs of cancer….my cholesterol is fine….actually I’m fine…..running and training is fine, I’m seeing a physio for a couple of angry knees, but, yeah…..

I’m starting to worry about getting older, which is new…..up until now, being 64, and closer to 65 hasn’t bothered me….

Not sure what has changed, but, yeah…a few more grey hairs, a few more lines…taking a little longer to recover…and am starting to watch my diet a bit closer……

Today’s only plan is to make my way to a lunch time spin class…..maybe some strength training this evening….some things around the house, maybe rewatch last night’s Elton John concert in Disney….and well

ask me what I do and I’ll tell you I just get older?


42 to 64

A good day…a pretty sweet morning.

A Sunday run is always great..up early, a quick glass of something, get a group together, and go for a run…

Not far, an easy 7K, with a pretty substatual hill half way through……and we began with a group of 10!

A perfect run club run, I think some are getting it; we all start and finish at the same place, but some go quicker, some slower……some longer, we went shorter…..a real Run Club.

and it was warm…..I guess that’s why those Brooks tights are showing a little skin……I as usual was the slow poke in the crew, the other two stronger and quicker……I maybe should have gone a bit further, but I didn’t have the speed, and I had other plans.

Strength train after on a Sunday morning felt right, and good…

I’ve always wanted to add this, just a few exercises, maybe 30 minutes, but I was always worried that the gym would be too busy.

Not this morning…..the gym was almost empty…..so leg press, a bench on the smith machine, leg curls, leg extensions, lat pulldowns, seated rows, and a few arm curls and done…..south have done a few lunges and maybe deadlifts, but what I got done was good….

My knees are still and issue…..I’m hoping the week of core and leg work, and another visit to the physio on Friday will help with that….

Otherwise, fitness wise I feel okay….mental things, a few life issues are worrying me…the future, family things, aging parents, handicapped adult kids, and living on a fixed pension/income….what will that mean going further.

I do want to find a way to make more $$$$…..working at the store is fine, but my availability is not always that great, and well, our hours have just been cut….maybe I’ll take up delivering newspapers or something….but yeah, life is okay, comfortable, what’s the future hold?

44 days to 64..how many hours are there in a week?

How tough can it be to split up 3 runs, 3 swims, 3 spins, 3 strength training sessions and stretching?

Even though I’m retired, have a lot of free time to myself, every week I spend so much time trying to figure out how to fit anything in.

Also being a dad, a husband, an employee (yeah, not really retired) and for some reason always busy.

Sundays are my day….take out the pen and paper, figure out what goes where….and plan week by week.

And, I like to sleep….

And now Christmas?

And even though, semi-retired, it seems like I’m always working at something…..

Simple tasks too….like getting a blood test (I keep putting that off)…and my flu and COVID shots….where and when…..

And why did I decide to start paiting the interior of the house…wall by wall!?

Today was a busy waste at the store, selling shoes……

After, didn’t have the energy to go for that run…..but, well, there’s always tomorrow.

Tonight, tired, I know there’s a busy day ahead, a busy weekend, and will I train….got to, hope to, need to


45 days to 64…..

a rest day….a forced rest day?

A day when I had a ton of other things to do….the body said, relax, so I did.

Not really…a lot of work to do around the house, stuff to do….and yeah, it’s been a busy week….

Some days, you just need to recharge….

And well, our house apparently have mice…so I guess I need to find a cat?

Tomorrow, back at it……

The weather has, I think, has arrived….not a lot of snow (that scares me) but a little colder.

The lack of rain anywhere is kind of terrifying. Most of this end of the world is really scary dry, so running doesn’t seem that important.

Parts of Africa havent had rain for 2 years, most of the places our country gets food from in the last year has either floods, has

drought or both, or is on fire, or has been………so that’s frightening…

The cost of living, because, well, limited food, oil and diesel and gas is apparently are in high demand but not a lot of supply,…..so that’s scary…things don’t look good.

So if I didn’t train today……..not the worst thing…

Maybe a good sleep will make everything better….maybe no…I’ve gotta run at some point tomorrow, I’ve also got a weekend of running as well…….but, well, thinking about a lot of things…….maybe it’ll rain?

46 to 64…another wonderful evening….

Another great run with our Running Room crew…..seems our Edmonton group is on a pause for the winter; their lost is our run, two more joined up this evening……

we hit the trails, I mapped a route with a few hills, one big one, and hey, 5+K all great.

I feel kind of amazing right now…..it’s been a super busy but good….things seem to be going well…3 run club runs every week, it seems like 2 seperate groups, but they all seem to be taking part in all three runs…so all good, the more the better, merrier…

Two virtual clinics….the Learn to Run about to end this month, the Haf Marathon crew is well into our 4th week….tons of topics covered…guest speakers, me….all amazing.

This week I’ve really made my focus strength..seems my core is weak, so lots of squats, leg presses, planks, leg raises, deadlifts..lots of strength training……according to my physio that’ll help the knees.

Clinic wise, women’s issues….it’s weird, odd, or just not right….I’ve been been inloved with run clinics for almost 26 year, and one subject never brought up, women!…….

There ae so many issues that should always be considered, cycles, nutrition, hormones… injuries, footwear….and now, more and more, clinics are filled mostly with females…..also, a lot of what applies to female runners/athletes, also applies to men..and the coolest thing, women have changed this all from the lone runner, only fast runners, they’ve made ths more social, more interactive, more connection…women are more involved in using networking to an end……it’s made what we do as huge….

This life has become comfortable….I have to spend and do more family stuff…Christmas is going to be busy, and social with friends and family…..but yeah, is this is what retirement is going to be? or what being 64 is going to be, but either way, the ride is fun……weeeeeeee

47 days to 64…livin’ the dream…

I cannot believe how much I seem to have…….is it because I’ve taken a dive into training?….Staying active…..yesterday’s run and strength training was amazing, I felt so good and positive afterwards….the run felt great, even Holy Hill…and the I bopped into the gym, and even the hardest weghts felt good…

and then today….and morning of spin and a little strength training, very little, I just had a few minutes to kill before the spin class…

so did some arms, and then time to ride….I did a little more standing on the peddles than my knees liked, but 45 minutes of feeling great…..I need more of that…..it just clicked, and the morning felt so good….positive….

The tonight…..hit the streets and trails with our night Run Club….

Tonight’s run was also fun….under the stars…thought we were a little quicker, but it felt so good…….

Hopefully I can keep this going…..tomorrow the weather’s supposed to change, getting colder……but, well, I’ve some spare time, gotta make everyone of those 47 days count.


49 days to 64…

Trying to make every day count…..today the morning began with a 7K run and a visit to the gym to pump iron, and I had a blast!

I skipped yesterday’s/Sunday’s run (I was tired, I needed to sleep in)…so today was it…

It was a great fun run…long-ish, effortless……..there was a nice hill to climb, and I did a little exploring and mapping out a variation of an old route…

Did I say it was warm….I did kind of over dress…..my handydandy Peregrine Ice+,

socks by Brooks, my fave Brooks tights

, an old NYC Marathon long sleeve

, my New Balance Jacket

(which was overkill) a BUFF

around my neck and a Brook’s Run Happy head covering (we call them toques)…..I warmed up pretty quickly…

Yes, that mustache is starting look way to grey, I’m growing it for Movember, don’t think it’ll last past the end of the month….

It was a beautiful morning…

After I managed to crawl into my gym, the Sturgeon Valley Athletic Club (SVAC) and had a blast!

I had planned to just do some leg work – leg press, leg curls, leg extentions, calf raises – but them well, benches looked good, so added chest, shoulders, back, some core work….gotta strengthen that core..apparently that’ll fix, or help fix my knees….

The week begins well….tomorrow?

I’ve an early morning spin booked, an evening run in the dark under the stars…..in-between, my schedule calls for a swim, but, well, we’ll see….I have a ton of stuff to do around the house this week…Christmas lights to put up…..and most of the local pools have been so busy, do I take a chance?

But the step towards 64 continues…