In The Zone as Colder Weather Arrives (2).

Lovin' the YMCA. Lovin' the Outdoors.

Three young guys having some fun. Two are hitching a ride.

Hey, that's cheatin' in my book

Cooler weather is here and snowy weather is coming, as we all know here in Canada. But this guy (also in the above picture - behind the camera), this middle-aged guy, still at the beginning of a long and productive stage of life, is looking forward to whatever comes his way.

Currently, I really like what I'm doing fun-and-fitness-wise and see positive, gradual progress in the future, including a few more PBs (personal bests) in the four-mile-run category.

I'm really liking my indoor routine -

I walk to the YMCA three times per week. I do some reading and riding, running on the treadmill (new PB for four miles today!), followed by 30 minutes of good effort with free weights and a variety of weight machines (e.g., the 'abdominal crunch' and 'lower back' machines and more). Then comes a great shower with free soap and lotsa hot water : ) .

I'm really liking my outdoor routine - 

I usually walk 7 - 7.5 miles on two other days per week. E.g., last Sunday I walked to the University of Western Ontario (U.W.O) in order to search microfiche files (for stories re World War II, some involving my father's flotilla of landing crafts). As well, last night I walked to UWO for the fun of it.

As a few of my compatriots know, the Grad Pub is a great place to sit and relax on a Thursday night. I try to keep the "calories in - calories out" scenario fairly well-balanced.

Photos from along the way from different outdoor seasons:

 North, south, east or west. I follow my nose, it knows what's best.

I am near the Fork of the Thames, ready to go north to UWO. 

 Sometimes I head west from The Forks.

 Okay, I know that summertime is over (but I have a lot of photos)!

This an old journal entry. I liked 2.5 - 5.0 mile walks/runs a few years ago.

I have gradually progressed to the 4 - 7 mile range.

Hopefully, we all have many more miles to go.

If you have photographs from your favourite walking/running trails, please let me know. I will display them here with your permission.

If you are gradually making progress with a fun and fitness routine, please let me know. Your good habits are worth discussing.

Keep moving Amigos!

Please link to In The Zone as Colder Weather Arrives (1).

Photos GH

In The Zone as Colder Weather Arrives (1).

Preparing for a Productive Wintertime.

Running charts all positive; long walks are A1 too.

It took me about one year to do it but I did it.

On November 1, 2018, I joined the YMCA in Downtown London. My first workout included the 3-mile roundtrip from home to the Y, a 1.5-mile's worth of bike riding (i.e., about 30 minutes) and a 1.5-mile walk/run on a treadmill.

The following few weeks I included time in the pool and gradually longer walk/runs. Eventually I developed a weight routine including some free weights and various weight machines.

I kept a journal, recorded my miles and weights and developed a point system to keep my head in the game. As 12 months went by I decreased my Y visits per week and increased my long walks/runs outdoors on city paths. As October 2019 comes to an end and colder weather approaches I have a pretty good point system going and a good idea what I will do to get through the winter.

Are you ready to get out there and plow through the snow?

I will continue The GREAT Canadian Comeback (all in the pursuit of svelteness!) with a well-balanced indoor and outdoor 'fun and fitness' routine that will include walking, running, cycling, weight lifting, and recording progress on my blog. 

With half-decent photos. With the occasional boisterous cheer about a PB or personal best on the treadmill ; )

Results for October 2019. Yesterday's note re a 4-miler in 39min:08sec*. PB!?

*I used to cover four miles in about 32 minutes during training runs (6 - 24 miles, for half- and full-marathons) and in about 30 minutes or less during various longer distance races. But yesterday's run at the Y was my first recorded 4-miler since beginning The Comeback : ) So, yes, it's a PB of sorts, the sort that I now like!

Got my eye on the prize. More PBs and svelteness.

I am in the habit of writing a few stats in a monthly journal now. I am a believer in gradual progress, very gradual, so that I can sense how my muscles, skeleton, feet and joints are handling 5 - 6 workouts per week, the gradual increases in 'pounds of weight' I add to weight lifting exercises, and the gradual increase of speed and distance I add to treadmill runs, etc.

So far, so good. Injury free is a very good thing!  

I like 7-mile walks (2 hours) to U.W.O.; I like 201 visits to the Y in one year.

 I am getting comfortable with 40+ miles/points per week

 My last seven runs are recorded. Red circles,

and one blue circle, are PBs. 

 On Oct. 9 I ran 3.75 mi. faster than 3.5 mi. a few days earlier.

Yesterday I ran 4.0 mi. faster than 3.75 mi. on Oct. 9. Progress!

With cooler weather coming I look forward to walking with a camera in my pocket. And I have the feeling I will stick with 4-milers as my standard distance for at least a month or more. I don't see any reason to go much faster until spring time.

I say that now : )

Photos from last fall and winter.

Happy trails!

Please link to More Miles, and on a Roll!

Photos GH

More Miles, and on a Roll.

Time for a Wee Change.

This iconic runner (?) is featured on my favourite, old T-shirt

I don't know who the runner is. One of my favourites is Emil Zatopek, a Czech Olympian who won three gold medals in 1952. Poland participated in the 1956 Melbourne Summer Games but did not come away with 3 medals in track events.

Maybe it's just a nice picture of a runner who is 7 years younger than me and won 3 medals at his high school track and field day somewhere in Polska.

Whatever the case, my own running is moving along smoothly. I have no nagging injuries, am feeling smooth and steady on my favourite treadmill at the Downtown YMCA and - yup, did it again - hit a fifth PB (personal best time) for 3.75 miles.

Decision time: Do I keep trying to go a bit faster for no particular reason (risking an injury) or slow down and add another quarter mile?

Answer: I am leaning toward racking up a few easy times for the four mile treadmill event. No medals will be awarded but by January 1, 2020, I may be seeing more clearly what springtime may offer. A half-marathon in Toronto while wearing my favourite, old T-shirt?

Stay tuned.

Photos from along the way:

Get around, get around, I get around. But not with The Beach Boys.

So, I won't be hitting more PBs while awhile, but if I like four-milers then thoughts re a half-marathon will sharpen.

Please link here to A New PB, by Five Seconds! 

Photos GH

A New PB, By Five Seconds!

It's Not a Race. But It's a Race!

Sometimes a cool day is a runner's delight

My wife's favourite chocolate treat is a Turkish Delight chocolate bar. Mine is a three-pack of Reese's Peanut Butter cups.

I say, "I buy them by the gross and eat them with a shovel!"

When I was a long distance runner my favourite type of running day was between 0 and 10 degrees with cloudy skies and a light breeze, one that would be at my back on the way home. A strong wind in the face on the way to the finish will dishearten any runner, make a grown man cry or swear like a hardened sailor!

When the two runners passed me on the Terry Fox Pathway (top photo) I thought they had it easy. They could go for days in that weather.

Now I'm doing most of my running at short distances (3.75 miles) on a treadmill at the YMCA. And for the fourth run in a row I have lowered my running time for a PB or Personal Best.

Now, I'm not going very fast - no land speed records for this guy -  but I sure get a kick out of shaving even a few seconds off my time. Yesterday I dropped 5 seconds, to 36min:15sec! Wow! Oh, how I love that feeling of a breeze blowing through what's left of my hair.

Thoughts: My overall fun and fitness routine is working out well. I.e., per week; 3 runs at the YMCA and on alternate days a long walk in the 7 - 7.5 mile range. My goal is to cover 40 - 45 walking/running miles with Saturdays off. Run at speeds within my limits, and throw in a longer run on Sunday if the weather is right. I covered about 190 miles in September and am on track to do the same in October. And if I hear of a ten km. road race in the next 4 - 6 weeks I will enter it, to finish the year with an official time and a bib number for the ceiling of my workshop.

Photos from along the way:

 Go west, young man!

 Or go east, young man!

 Winter is coming so I'll likely stay indoors at the YMCA on Sundays as well.

Good thing I turned around after taking that last shot!

Please link to Three PBs in a Row!

Photos GH