The Transition Zone 17 - Twelve in a Row.

Definitely Back From Vacation.

I took life easy in September. I vacationed in PEI and ate several hearty, Island-style meals. I must be trying to make up for those easy days by keeping at my routine in October. I've had 12 outings in a row and will hit my week's goal (of 26 miles) during this evening's relatively short walk to a London Knight's OHL game.

Weather has been cooler and a lot less humid than even a few weeks ago, and each walk has been quite enjoyable. Bright fall colours are coming, so I'll keep a camera handy at all times.

77/100ths of Transition Zone outings have been completed.

The Comeback by the Numbers:

77% of my current set of walks has been covered

My jogging speed and stamina are gradually developing (in the 9:30 - 12:00 min./mile range! Stand way back!)

I can jog 3 - 4 miles without stopping on occasion (I survived 13 marathons, so I bet I'll be able to survive a 5-miler some day soon)

I seem to be content with weekly mileage of about 25 miles

Miles per month during Year Two of The GREAT Canadian Comeback will therefore likely be, on average, lower than last year (and I'm OK with that)

On a weekday, Greenway Park provides a quiet pathway

Gord's Mantra: I've got the time so I'll take my time.

Please link to The Transition Zone 16 - The Occasional Highlight.

Photos GH

The Transition Zone 16 - The Occasional Highlight.

Jogging is Getting Easier.

Will I be able to wear T-shirts and shorts all October!

The date is only October 9, i.e., it is 'early days' in the month, but already I feel I am getting back into a more stable 'fun and fitness' routine after two worthwhile vacations. As well, my jogging routine - 2 or 3 times per week -  seems to be getting easier and more efficient.

 Good jog in GWP (Greenway Park) this AM

Just this morning I completed a 6-mile walkajog in my fastest time since I added shuffling/jogging to my regimen. I started off w a 2 - 3 minute warmup and jogged most of the way with no more than 3 - 4 walking breaks. Awesome, I say, and totally within my limits. Highlight!

Steady Eddie Goals for October:

     5 - 6 walks per week

     4 mile distance per outing if possible

     easy jogging, without 'pushing it'

Speaking of 'pushing it'. Note to self - Make a chart on which to record a few pushups per day. Upper body needs some attention. : )

Please link to The Transition Zone 15 - Boston, Here I Come!

Photos GH

The Transition Zone 15 - Boston, Here I Come!

Wink, Wink, Nod, Nod.

The long and winding road

Last night after a rousing episode of Corrie St. I jogged 4 miles, completing Number 69 of 100 walks/jogs in a set called The Transition Zone. The set is aptly named - I am including 2 - 3 wee jogs per week and I expect to see the process get a wee bit easier, and see my wee legs move a wee bit faster month by month.

I finished the 4 mile loop in 43 minutes (10min:40sec./mile on average) and the last 2 miles in 19 minutes (9:30 ave.). Why, I was basically flying out there! Wink, wink.

 "The last 2 miles in 19 minutes (9:30 ave.)" (See Oct. 5)

Why, a 9min:30sec. average qualifies me for Boston! Nod, nod

It will take me a few months I'm sure to string even 4 miles together at 9:30 per mile, so a Boston qualifying time is decades away. About 20 years I think. : )

More important - in the long run - is to make the effort to walk/jog on a regular basis. I got out the door 318 days out of 365 in the first year of The GREAT Canadian Comeback and completed 1396.25 miles (average of 4.39 miles per outing). Just to repeat that effort and notice a few improvements in the strength and stamina departments would be amazing in my opinion.

Photos from along the way (Ottawa, 2010):

 For Boston: I will need to save up for new running shoes

 Even one of these would break the bank

My Boston Marathon training jacket still fits!

Slow and steady wins the race.

Please link to The Transition Zone 14 - Chugging Along.

Photos GH

The Transition Zone 14 - Chugging Along.

Positive Feature: The 10 Week Average.

"Back from vacation and chugging along like Steady Eddie."

I took several days off from my fun and fitness routine while vacationing in September and - as a diehard numbers guy - I knew my numbers would take a hit. For two weeks my weekly miles took a severe hit, from 25 (average) to 12 and 11. Ouch. Those digits look disastrous!

That being said, I have started to tally a new number, i.e., a 10 week average (mileage), and the drop from 26.3 miles per week over 10 weeks (to Sept. 10) to 23.8 (to Sept. 24) doesn't look as drastic. And if I take the long view as I should (The GREAT Canadian Comeback could have a 20 year lifespan, or more), in a month or so my numbers will have a more positive glow. After all, I'm back from vacation and chugging along like Steady Eddie.

By the Numbers:

 A good start to the week, with more walks already planned

 How can I improve on the 10 week average?

The short view: If I walk 28 miles this week

the 10 week average will grow*

In September I walked/jogged 10 times during the 21 days I 'got out the door', and my jogging is smoother and steadier than 2 - 3 months ago. I am not consumed by a desire to be a long distance runner by Christmas so I will keep watching for wee, gradual improvements in strength, stamina, speed and sveltness.

Photos from along the way:

 Walkn on a gray day in Kingston

 Walkn on a gray day in London and taking the long view

 Taking the short view. Those are short legs.... but sturdy

Accidental selfie. "Hey, am I pressing the right button?"

With a 'go slow and enjoy the view' attitude, 2017 should be a very good year.

*re 10 week average: The long view - if I walk 24 miles per week for 10 weeks, the average will also grow. We shall see what we shall see.

Please link to The Transition Zone 13 - Year Two Begins.

Photos GH

The Transition Zone 13 - Year Two Begins.

A Long, Positive Routine.

The first year of The GREAT Canadian Comeback began on Sept. 28, 2015 and ended two days ago. I must say, I covered a good number of miles - a few of them in Kingston (above photo) in late August - and feel I established a positive habit of getting out the door for a walk or jog or both on a regular basis, i.e., over 85% of the days of the year.

What does "a good number of miles" mean? It means 1,380 - 1,385 miles as of Sept. 27, 2016. On average, I walked/jogged about 27 miles per week and only suffered a minor setback or two related to an 'over-doing-it' injury.

A few more stats will be forthcoming in a few more days, after a Year Two chart is completed. (You knew there was going to be a chart, right? Possibly laminated!)

Gord on vacation:

 I enjoyed pleasant walk-abouts in Kingston

 I enjoyed pleasant non-walk-abouts too

 Wow. I enjoyed quite a few days of relaxing, with no walking routine

Jim and Gord toured a vineyard in PEI (not a walking tour)

Over the course of the first year I thought about what would be reasonable goals re walking and shuffling and jogging for a guy my height and age (short in stature, long in tooth). Though I am in a transition zone at this time, i.e., trying to cover about 25 miles per week on average, including easy jogging 2 or 3 times per week, I feel I am on the right path.

At this time I don't feel I need to increase my mileage during Year Two. In fact, 24 miles per week (1,248 miles in 52 weeks) might be a very reasonable goal to aim at or shoot for. As usual, now that vacation time is over (September's walking routine took a hit while I relaxed in PEI), I will adjust my goals as months go by. And, barring injury, I believe by the end of October I will be back to my very positive routine.

Year One ends and Year Two begins on a positive note

Please link to The Transition Zone 12 - Vacation Time

Photos GH

The Transition Zone 12 - Vacation Time

A Lengthy Break From Routine

Steady Eddy strikes again! Three jogs in six days

Oh, and I was doing so well!

The week (Sept. 4 - 10) before my wife and I drove to PEI I walked and jogged 30 miles. My 10 week average didn't suffer one bit.

In the back of my mind I may have realized my fun and fitness routine was going to go 'bye-bye' while visiting with my oldest sister and her hubby in a land far away. And that it did. That it did.

I think I gained 30 pounds in 12 days. Ouch!

Oh, I had a few bursts of energy here and there. I walked 4.75 miles in Cornwall on the 12th after driving about 650 KM, and I ran 4 miles on a hotel treadmill on the 21st (again, in Cornwall after 650 KM or so. Something in the water?). But, there was a lot of relaxing and eating at restaurants during our time away. What's to be done now?

I will take the long view:

 The St. Lawrence River, east of Quebec City

South of Montague, PEI

Today is the one year anniversary of The GREAT Canadian Comeback and I can truthfully say I am already making a comeback toward my usual fun and fitness routine. Since the 24th of September (the day I officially finished unpacking from the trip east) I have walked and jogged 15 miles and will likely have a good total for my first week back in the 'hood. 

Yes, my 10 week average will suffer for awhile because of my vacation but I think I will start Year Two of The Comeback with good incentives. (Aims: About 25 miles per week including 2 or 3 jogs). 

Svelteness is likely just around the corner. 

: )

Please link to The Transition Zone 11 - Finding My Average

Photos GH

The Transition Zone 11 - Finding My Average

The Year Tells a Tale

I won't stop walking in the 'hood

The date is fast approaching that will mark the one year anniversary of The GREAT Canadian Comeback. Will I serve cake on September 28th? Not likely. But I will reflect on progress made in Year One, from being more couch-potato like to being more physically active on a regular basis.

One thing that has come to mind lately is that I find myself aiming to walk/shuffle/jog at least 25 miles per week. Early on I did not log my miles on a daily or weekly basis but focussed on developing the habit of getting out the door 5 or 6 days per week or 20 - 24 times in a four week period. In that regard I can say I have met with success.

A month or so ago I started calculating the 10-week average for miles covered and though I've only collected a short list of results, the average has been around 25 miles.

For example: 10 Week Average to....

July 30 - 25.68 miles

Aug. 13 - 26.45 miles

Aug. 27 - 26.28 miles

Sept. 3 - 25.40 miles

25 miles seems to be a reasonable target and as long as I shuffle and jog on a regular basis, e.g., 2 - 3 times per week, I should continue to see improvements in my stamina, strength, duration and speed of my jogs. If I get out the door regularly, as in the past year, and log a steady supply of miles (keeping my 10 week average around 25 miles), I should be svelte in a few years!

Still a long road ahead but the view has been awesome so far

Goals - improvements in stamina, strength, duration and speed of my jogs.... and sveltness.

Not bad, not bad at all.

Please link to The Transition Zone 10 - Good Routine

Photos GH