Run Prep 6: Smooth Sailin'.

No Aches, No Pains, Good Views.

[Photo: Back in March, I was walkn, this guy was runnin'.]

A lot has changed since the above photograph was snapped on March 5, 2018 at 5:51:58 PM. 

Three months later the ground and tree cover is lush green, not black and white. That guy is sleeping in and I'm doing the running.

On March 5 I reached 696 push ups, sit ups, stretches, etc. (cumulative total) for the year. This morning I pushed that number to 1,900.

2000 by Saturday!

Yup. Moving along like I almost know what I'm doing. 10 km. - check!

I am walking and running the 10 kilometre distance without difficulty - slow and steady Eddie - and am enjoying good views of the Thames River as I use the Terry Fox Pathway, and the busy trails to Gibbons Park and Baldwin Flats. Hills that were tough in the early spring are now part of an easier, faster routine. (But not too fast. "Stay within yer limits, Gordie," I say.)

 May and June are transition times, from brisk walkn to steady runnin'

Smooth Sailin' 'til October?

I have a long challenge ahead: To move gradually up the ladder from 10 to 20 kilometre distances so that I will be ready for a fall half-marathon.

I have not run farther than 10 KM. since 2006, so I have my work cut out for me.

Please link to Run Prep 5.

Photos GH

Run Prep 5.

From A Long Way Back.

[Photo: Inspired by Sunshine and the idea of Sveltness]

This really happened.

I was running last night, six miles, and I was joined by another runner as I entered the Greenway Pathway west of Wharncliffe. "D'ya mind?" he said. He liked my steady pace.

He was clearly the stronger runner, and though we didn't know each other from Adam, he stayed with me and talked my ear off. And I thought I was a talker.

Downside: I almost forgot to turn around at my 3-mile marker. Upside: My mind was distracted by his patter so the run felt quite short. Weird. (The whole thing was weird.)

Current status re The GREAT Canadian Comeback:

I have farther to go in the stamina, strength, speed, smooth stride, and svelteness departments.

My sense of satisfaction, however, is high.

Continued below...

 I think I'm finally ready for 20 reps at a time. Svelte is a real possibility!!

 GREAT Comebacks can take a long time : )

I have come a long way since September 2015.

It feels great to run in T-shirt and shorts.

It feels really great to run steadily at even a slow pace.

More miles to follow.

Please link to Run Prep 4.

Photos GH

Run Prep 4.

The Determined Runner.

[Photo: Light at the end of the pier in Port Bruce]

Once temperatures grew warmer and streets clearer at end of April, I got back to 2 - 3 runs per week - on my way to preparing for a summer 10K and fall 21.1K (half-marathon) running event, 2018.

During the month of May I will surely experience slow and steady improvements in six areas as the result of regular exercise (walking, running and my F.I.T. routine), all within my limits:

Steady results will follow steady walking and running.  

Improved stamina, strength, speed, stride efficiency, sense of satisfaction and sveltness.

Already I am running farther between 'walk breaks', and recovering faster (re regular heart-rate and breath-rate) during walk breaks*. (Sveltness may take quite a bit longer to achieve).

 I calculate a "ten-week average" at the end of every week. Steady!

 1,500 push-ups and sit-ups by the end of the week : )

Speaking of breaks: I take Port Bruce breaks regularly too.

*Walk breaks last for about 60 - 90 seconds and I take breaks when I want to or feel the need. They will decrease in length and frequency as my running legs get stronger in May.

More to follow re The GREAT Canadian Comeback, already 2 years and 7 months long!

Please link to Run Prep 3 Minor Adjustments and Muscles.

Photos by GH.

Run Prep 3.

Minor Adjustments and Muscles.

[Photo: Several running opportunities in March]

Wet, cold and icy April has presented some running challenges mixed in with opportunities. My runs started well (5 completed in the first 10 days of the month) but have dropped off due to icy conditions.

Why not run anyway? Just go slower, more carefully?

Anyone who asks those questions has not seen me run.

First, there is no speed that is slower than my current running speed. If I slowed down I'd actually be sitting. And second, if I fell down I'd still be out there somewhere, under an ice-covered bush or shrub. Not a nice thought.

Symbolic Photo: Y Run on Ice?

Goal: I'll get back to running when the sidewalks are safe and I don't have to head outdoors with some kind of alarm system.

Photos from along the way:

 In spite of lost icy days, I'll still hit my runs per week average.

 Last week's mileage was very good. Average speed - 'improving'.

 My second-favourite bridge leads to Baldwin Flats. Go visit!

Though I still hate doing pushups I pushed my way to 1,000 on March 31. 1,200 by tomorrow.

Minor miracle and minor muscles : )

The numbers prove I will be svelte within three years.

Maybe see you on the trails! 

Please link to Run Prep 2.

Photos by GH

Run Prep 2.

There Will Always Be a Headwind.

Put your head into it. Nice and steady wins the day.

Until I got used to the headwind yesterday, my outing was the kind many walkers/runners enjoy least - one step forward, two steps back.

"Quittin'?" I asked myself early on.

"No. You're dressed for the cold. Maybe go for 4 miles instead of 5," I said.

I put my head down a bit and pushed through Harris Park. And by the time I got to Gibbons I was fully warmed up. The wind seemed more manageable and I knew I'd have it at my back on the way home. 

So, I kept heading north until I hit my 2.5-mile-marker, a bench in the middle of Baldwin Flats. I turned and flew home.

 Good start in April w two 'walk/runs' in four days.

 "I put my head down a bit and pushed through Harris Park." 

Wind at the back is where it's at!

Please link to Run Prep 1.

Photos GH

Run Prep 1.

Time to Get Off My Duff.

[Photo: Four lads hold a steady pace in Gibbons Park]

A steady six-miler on Sunday marked the end of the "Hold Steady" series of winter-time walks. Now I will concentrate on preparing for two races - a 10K and a half-marathon.

All local paths are now clear of snow and ice. Time to run.

The Plan: Start nice and easy and work my way toward slow, steady and svelte. Underline the svelte.

 Sunday - Hold Steady #125! Monday - Run Prep #1 @ 7 miles.

Lots of walk/runs - in the 4 - 6 mile range - are on the menu.

Photos from along the way:

 Good habits - 1,000 sit-ups and push-ups coming up tomorrow.

Long road ahead for run prep.

Please link to Hold Steady 16.

Photos GH

Hold Steady 16.

Photos, By the Mile.

[Seasons in transition on London pathways]

Throughout the winter months I generally walked north to Gibbons Park (above) and Baldwin Flats, or west to the Terry Fox Pathway. I had a goal in mind - run enough to hold my stamina at 6 miles - but poor footing got in the way.

Paths have been clearer recently, so I see runners more frequently, and I will soon be one of them.

That being said, I was able to hold my mileage steady - from November to March, about 30 miles per week - and when I ran 2 times in March, I easily covered six miles at a slow and steady pace. (Steady Eddie is alive and well).

And my fitness routine (incl. stretching, sit ups, push ups, a few weights) is a very steady habit and Charles Atlas will soon be able to retire.

Photos from along the way:

 Blackfriars Bridge is still in the shop for polishing

 95% of winter white has retreated to the North Pole

 My second favourite bridge on my walking route

 16 push ups, 16 sit ups, 16 of this, 16 of that! 1,000 - coming soon!

 My winter goals - a very good success rate

 Good walk/run on Sunday, the 18th.

 Steady Eddie miles of March.

New Spring goals are coming up.

More to follow.

Please link to Hold Steady 15.

Photos GH.