Feeling Some Pressure (4).

Build a Ladder.

[Photo: I'm back of the pack, but slow and steady]

For old time's sake, I sped up a bit near the end of last Sunday's 5-kilometre road race, passed a younger runner and finished with a smile (not visible from the above angle).... well, at least with a 'thumb's up'.

I plan to run a 10-kilometre race three weeks from today with the same goals in mind: Run slow and steady, i.e., within my limits, and finish with a smile. Or a thumb's up.

Between now and Oct. 28 I will build a ladder. On paper. I'll write down some mileage markers I need to hit, i.e., in walk/run-style and in 'Steady Eddie' running-style.

Markers - 4.0, 4.5, 5.0, 5.5, and 6.0 miles. Downhill if possible.

My earlier goal, to aim for more hills, has already worked in my favour. Near the end of last Sunday's run I passed two people on the last hill and had some steam left over for a good finish.

Next week I will walk/run a 5- or 6-miler to get used to the longer distance. 

Maybe I'll get out the door in late afternoon so I don't get lost in the dark.

More to follow.

Please link to Feeling Some Pressure (3).

Photos GH

Feeling Some Pressure (3).

One Race Finished! What Next?

[Photo: Great day for walking or running in London]

I ran my first race in 12 years yesterday and finished strong and svelte. Was I smiling? I'm not certain. (Race photos may be available later this week). But two out of three ain't bad.

The race was short and sweet, 5 kilometres long inside Springbank Park in London. Race time temperature was about 10 degrees, perfect - in my opinion. I ran slow and steady, stayed within my limits and saved a bit of energy for a speedy finish. The crowd went wild : )

This morning I have the sense that The GREAT Canadian Comeback, at two years old, has reached some sort of milestone. After two years of walking, shuffling, jogging, and running (slow and steady) - within my limits and without significant injury - I feel I can continue to 'get out the door' regularly, enjoy fun and fitness activities without hindrance, and experience improvements in stamina, strength, speed, stride efficiency and my overall sense of satisfaction in sport. Not bad for a geezer!

And for the month of October, I plan to continue to add some pressure to my routine as I prepare for race number two in 2017, a 10 kilometre race on October 28th. If I can run 5 km. in 30 minutes, perhaps I'll be able to run 10 in less than 64. You heard it here first.

To celebrate the 'continuing comeback', I now share a few photos from along the way:

 I got more serious about walking on Sept. 28, 2015. MM = More Mountains.

 Yes. I thought the Comeback was a big deal. Still do : )

 Winter walking is usually a real pleasure.

 Early on I felt the benefit of having short but sturdy legs

 I celebrated a milestone on Nov. 25, 2015. 50 walks!

 Another big milestone - Boston Marathon, April 2005

Maybe the biggest milestone: In May, 2004, I qualified for Boston.

V for Victory! 

 Saturday's log. I walked downtown to collect my race kit.

 Fri., Sept. 29: I ran most of 4 miles. "I'm ready for the 5K race."

 My goal for Sunday was 30 min., then 33. My result was "steady."

 Steady Eddie finishes strong in Boston, 2005.

 Weekly miles in September. Plans are about same for October

 10-Week Average grew steadily during September.

 Bib Number 105 is a milestone, not my age.

What next? A 10 kilometre run in under 64 minutes?

Gord's Goals:

Stay within my limits. Bag a few extra hills each week (i.e., add some pressure). Try a few easy accelerations and decelerations while running, e.g., 100 - 200 metres in length. Try to have at least a couple each of 3, 4, 5, and 6-mile "slow and very easy" runs (or thereabouts) before October 28 race.

Stay tuned. 

Please link to Feeling Some Pressure (2).

Photos GH

Feeling Some Pressure (2).

Counting Down to Race Day.

[Photo: It's all downhill to Terry Fox Pathway] 

I am scheduled to run a short road race this coming Sunday, my first in 12 years. I'm as ready as I'll ever be.

Heading home from Greenway Park.

After a recent run in Greenway, a distance longer than the upcoming race, I thought the following: If I go slow and enjoy the view I should have a good race. If I try to keep up with the majority of runners, in the middle of the pack, the wheels will come off.

'Nuff said. Go slow. Enjoy view : )

Progress related to The GREAT Canadian Comeback:

 I've covered 15 miles so far this week, including two runs, 5 KM (plus).

I've kept the pressure on in a few areas:

E.g., I've aimed for hills, run more times in September,

and increased weekly mileage a bit.

 My weekly mileage (on average) is up a bit in September.

 Terry Fox Pathway was quiet on Monday night.

 The way home from Gibbons Park was pretty quiet last night.

 The sun is not setting on The GREAT Canadian Comeback!

I'm going slow, I'm enjoying the view.

Please link to Feeling Some Pressure (1).

Photos GH

Feeling Some Pressure (1).

The Runs.

[Photo: Approaching my two-mile mark on Terry Fox Pathway]

The first full week of September was a pivotal week - not related to world history - as my first race date since 2005 approaches. On October 1st I'll line up in Springbank Park with a friend, hoping to finish a short run with a smile and looking svelte, as if it was really nothing.

But it's something: My regular walk/runs are each more important now, my sterling running reputation is on the line, I have to stay injury-free, I've got to get my money's worth for the race (60 bucks including T-shirt, tax, and 'admin fee'), and The GREAT Canadian Comeback (that began two years ago) does not deserve a setback at this stage in the game.

First two runs last week were "steady as she goes".

Average pace includes walking and running

As the month progresses I want to see fewer walking breaks and more distance with each running break. If we were talking about links of sausage, I'd like to see fewer but longer sausages and less space between each link. : )

Yeah, let's talk sausages.

Fortunately, I am able to say that each of the last few runs has been marked by bigger and better sausages. I am now able to run a mile or two or more before taking a short break. Why, by the end of next week I should be able to run 5 kilometres without stopping to get gas.

I am feeling some pressure to run farther, but not faster. I stay within my limits and push a bit to add a quarter mile here and there, add a longer hill or two, but not push the pace. Speed will follow added strength and stamina. By the end of October perhaps I'll be thinking about adding more accelerations and short sprints, but not right now.

More photos from along the way:

 The five-miler on Sept. 7 was almost all run. Smooth move, Eddie.

 Last four weeks: 27.25 - 29.5 miles

 10-week average is on the rise

 Some numbers look pretty positive.

Last week ended on a positive footing mileage- and sausage-wise. 

This current week I aim to complete 3-4 runs and exert enough pressure on myself to cover 5 kilometres with only 1 or 2 walking breaks.

We shall see what we shall see.

Please link to Another Breakthrough Week (2).

Photos GH

Another Breakthrough Week (2).

The Heat Is On.

[Photo: Days of "fun in the sun" are behind me. Hard work ahead]

You heard it here first. I am planning to run a race or two or three this fall, not to test my speed, but to test my endurance for 5 - 10 kilometres of running on city pathways.

Will I have the stamina? I think so, if I commit to putting a bit more pressure on myself when it comes to running on a more consistent basis in September and October.

August ended well:

"Fun in the sun" and good family time in Lindsay

I finished the month with strong and steady walkn and jogn. 

September begins with a challenge. After finishing 120 outings with "no pressure" to push farther or harder (related to running goals), I now commit myself to 50 outings in September and October that will include "some pressure" to increase stamina, strength and speed:

I completed 12 runs in August for a total of 39 this summer.

I commit to 50 outings with pressure to perform well.

 I covered 28 miles last week, same as 11 weeks ago.

I'd like to improve my 10-week average this month.

I've walked and jogged about 900 miles so far in 2017, so I've built a sturdy foundation for concentrating on a bit more strength, endurance and speed over the next two months. 

In the past, I focussed on doing well in my age group. My last 10 kilometre road race - in 2005 - was my fastest ever and I challenged some very swift runners. My goal this year will be to finish smoothly, with a big smile on my face. And if the race T-shirt makes me look svelte, all the better.

: )

Where to go from here?

In September I plan to run in all directions and make a big splash in October!

Please link to Another Breakthrough Week (1).

Photos GH