Video: Walking and Running Shorts (6)

 I Think I'm Ready! A Half-Marathon in September!

I'd Better Be Ready. I Signed Up for Another One

A wee part of most week days is spent walking or running

Introduction:

I've been enjoying my fun and fitness routine for many months without saying too much about it, so here goes:

I continue to walk or run 5 - 6 miles (10 km) per day, 5 - 6 days per week

Two relatively mild injuries slowed down my running progress last spring and during the winter months before that, but I am now almost in tiptop shape (i.e., svelteness is just around the corner)

I am back at the YMCA about 3 - 4 days per week, running on the treadmill, riding on an exercise bike and lifting a few weights - all within my limits

I have focussed on running more and walking less for the last 4 months, i.e., June - September

I run a half-marathon on September 18 and another on October 2. My goal is to run approx. 5min50sec per km and finish in 2hr04min, or less

Sure, it could snow on race day and my goal will go out the window, but I think my training has been pretty steady. Each week my runs focus on increasing my stamina or endurance, speed, strength, and smooth, efficient stride. I increase stamina by increasing the length of my (Sunday) long run by 1 - 2 miles every couple of weeks. Last week I ran a 13-miler, so I feel ready for the half-marathon distance 0f 13.1 miles/21.1km. I increase strength with the help of a weight-lifting routine and a weekly run that includes increasing the incline on the treadmill by a few percentage points. I improve my speed by running 5 - 6 miles on the treadmill at alternating speeds; e.g., I run 0.5 miles at my planned race pace, followed by 0.5 miles faster than race pace (the faster pace increases gradually over 6 - 8 weeks). 

Not that I run like the wind, but I know that the speed work makes my weekly 'race pace run' (5 - 6 miles) feel easier as the weeks go by. It's a great feeling to be 3 to 4 miles into a run and realizing that the run actually feels easier than the previous week. One thing that almost feels as good as that is the price of my new YMCA membership. I'm paying $10 per week. Pretty good deal, in my opinion.

The training has not been all uphill or downhill. But if I stay

'within my limits (w regular exercise), my limits will grow.'

I also play with Adobe Spark Video app - it's a bit of fun, really, turning still photos into wee videos - and below you will find my sixth video in the "Walking (and Running) Shorts" series:

Click here to view "Walking and Running Shorts" (6) by Speedy Pop Man (a name given me by a passing stranger one day last winter).

Please click here to view the previous "Walking and Film Shorts" (5)

Videos and Still Photos by GH

April 2022: Finishing on a High Note

 The LCM and RA are Evident But Not a Hindrance

The Month of May Will Tell the September Story

Winter tried to have the last laugh in April. I think it succeeded!

Introduction:

The walking habit has been strong in the month of April; 140-plus miles so far - with another full week (on track for 40-plus more miles) to add to that in just a few days. The running habit could not catch hold in early April because an LCM (lower calf muscle) was still revealing it needed more rest. 

On April 3rd and 5th I tried walk/runs but arrived home with a bad feeling, recorded in my notes. "Watch out!! LCM may be trouble in the future," I said. And I was right. Two days later I cut my running in half and still said, "Oh oh! LCM! Google 'calf injuries.' NOT GOOD." And the red star means something serious as well... I'd better be careful.

And I was careful for another two weeks, walked a bit slower, dusted off my exercise bike on one occasion, cut a couple of long walks into 2 shorter distances. On April 22 I completed a 5.5-mile walk/run on a positive note. 

"LCM, no pain. R.A. (right ankle) @ 90%." (Stiffness was evident but not a hindrance).

And the next two walk/runs received good comments and high scores : )

Some minor stiffness was evident but definitely not a hindrance.

This morning's walk (April 28th) was into a cold headwind but the LCM was not sore, not even a bit. So I am looking forward to another 'good and steady' WR on Thursday, possibly Friday. If all goes well then I look forward to a good month of May, walk/running every other day in the 6 - 8 mile range, with hopes of making the transition to running at a slow and steady pace for the whole nine yards, or the entire distance at least once per week. 

More details to follow, including thoughts about a September and/or October half-marathon race.

Photos From Along the Way:

Please click here for more information about The GREAT Canadian Comeback.

Photos GH

April 2022: Photos and Thots From Along the Way

The Photographs Keep Piling Up

The Miles Keep Adding Up Too

Walking south, under Oxford Street, beside the River Thames

Introduction:

Recently, the plan was to slowly and steadily turn some of my walking miles (approx. 45 miles per week) into running miles with an eye on participating in a "slow and Steady Eddie-style" half marathon in September of this year.

But I think I may have not just one, but two over-use injuries at the moment (April 6th); a sore right ankle keeps my mind focussed on stretching and strengthening that area; a recent (first week in March) calf muscle strain or pull has interrupted my three-times per week slow walk/run outings. The strain is a real pain! What's with this getting older?? 

Still, I walk six times per week - most often with a camera - 'cause it's a habit, you know. 

Photos From Along the Way:

Port Bruce. I did not walk or run to this fav destination : )

TVP North, a lovely walk for hundreds and hundreds per day.

Just not right now!

Green and Gators on St. Patrick's Day

Winter kicked up a fuss during March

Out walkn in the 'hood

That looks like a nice place to sit out on St. Patrick's Day

TVP North was a wee bit greener on St. Patrick's Day

Occasionally I take out a package of magic markers: Brain Power!

For certain, spring is on the way

Many thoughts about my walking and running are shared below in a series entitled Steady Eddie: A Walking and Running Habit (Parts 1 - 4).

Scroll down to Part 1, or use Blog Archive for the month of March in the right hand margin to easily view the four entries in order.

More miles to walk, more thots to share... will soon follow.

Please link to Steady Eddie: A Walking and Running Habit (Part 1)

Photos by GH

Steady Eddie: A Walking and Running Habit (Part 4)

If It Ain't Easy a Lot of People Won't Do It

Start Walkn. Start Walkn. Start Walkn.

Mar. 28, 2022. Except for flurries in the face, the walk was perfect

Introduction:

If you want to develop a steady habit of running 2 - 6 miles (approx. 3 - 10 km.) per day at least 3 - 6 days per week I recommend you start by developing a steady habit of walking 1 - 3 miles (approx. 1.6 - 5.0 km.) per day at least 3 - 6 days per week.

Because walking is easier. 

Walking is easier on the body. It is easier to prepare for, e.g., "come (go) as you are." Walking adequately prepares you for running slowly, the first step to running at a slow - medium speed, so it's not a waste of time.

Walking gets you out the door in a less demanding way than running. And, therefore, when it comes to developing the all-important habit of getting out the door on a regular basis - and learning how to make time for a fitness routine/exercise that will bring physical and psychological benefits and more, and last for 50 years or at least the foreseeable future - become a regular walker.

The months of February and March have been weird-weather-months in London, ONT. My personal reactions to the last several weeks have been 'happy, sad, silly, mad.' We've gone back and forth from T-shirt/shorts weather (e.g., St. Patrick's Day, March 17) to a few inches of snow this morning, 11 days later. And though my running schedule had to be adjusted (weather, slight injury), my walking schedule keeps me in the 40 - 45 miles per week range and ready to get back to 'Steady Eddie' running (likely next week).

A solid walking habit is not only easier to develop and maintain than a running habit, but it provides the foundation for me to get back to running steadily and consistently within a 3 - 4 week period.

More snow is coming. As long as the pathway is clear, walking is easy

March 17, St. Paddy's Day, shorts/t-shirt weather. Awesome.

Yesterday and today: Snowy but very manageable. Good WALKN

Scenery in London, the Forest City, March 27 - 28 2022

Harris Park: Yesterday, I headed toward home with flurries in the face - 

Approaching Harris Park: Today a bit more sun hit the ground and Thames River - 

Tuesday, March 29, 2022:

Perfect day for a walk/run of 7 miles. Zero degrees with lots of sun. And while covering the distance - w two slight injuries gradually disappearing into the void - I thought more about signing up for a race in the fall. More details to follow. 

Points: March 29, 7-miler + 1/2 point for stretching/weights routine

LCM (lower calf muscle) AOK after it cramped up 2 weeks ago.

R.A. (right ankle) still not 100% but it's not debilitating.

I also thought about ideas others might employ to keep the effort to develop a walking habit as easy as possible, besides the 1 or 2 ideas already mentioned above. 

Walk a mile, walk a mile, walk a mile for a few weeks. Even trying to get out the door for twenty minutes, three times per week, for a few weeks, will reveal where the battles will take place for your time. When you succeed, increase the frequency, intensity and distance gradually, e.g., to 4 times, moderate speed, 1.5 - 2 miles. Increase gradually from there in each of the three departments, i.e., Frequency, Intensity, Time/distance (F.I.T.). If possible, get out the door at the same time every day.

Have a clothing drawer full of light, loose, comfortable clothing for walking, so it's easy to "grab something and walk." Keep two pairs of running shoes by the front door, in case one gets wet. Keep several coats (various degrees of density, warmth; light to heavy) near the front door so you can exit the house quickly, e.g., grab a couple of light layers and go!

An easy routine is now a habit. Now I can modify components as I wish.

Weights: 6 exercises x 10-pounds x 15 reps x 6 days = 5,400 pounds

Why, surely, sveltness is just around the corner!

My 'stretching and weights' routine is now a pretty steady habit, 5 - 6 days per week on average. It has a 'grab and go' character to it. A workout mat is under a futon and weights are sitting on the futon. Takes me no more than 2 - 3 minutes to get set up after returning from my walk (e.g., peel off a damp t-shirt or out of jeans and into shorts), including 5 seconds to pull the mat out from under the futon. I do the exercises same time every day, right after I get home from the walk. They're easy to do, i.e, 15 reps of one type of stretch (touching my toes) followed by 15 reps of one type of easy weight exercise (arm curls). 6 different stretches every day, each followed by a different weight exercise. 7- and 10-pound weights at this time. 12-pound weights to follow, once the 10-pounders feel easy.

More to follow as I prepare for September 18, 2022 Springbank Half - Marathon

Please link to Steady Eddie: A Walking and Running Habit (Part 3)

Questions and comments can be added below or addressed to GH at gordh7700@gmail.com

Unattributed Photos GH

Steady Eddie: A Walking and Running Habit (Part 3)

It Isn't Always Easy to Form a New, Long-Term Habit

World War III Might Happen as You Carve Out Time!!

March 23, 2022; London ONT; cold, wet, windy, crappy, yucky

I walked a shorter route, four miles. My jeans - still dripping

Introduction:

I know! I like writing 6 or 6.5 or 7 or 7.5-points into my journal six days per week. But today was a bust. My jeans, shoes and the elbows of my jacket were soaked within 10 minutes, my hands and feet were cold and the umbrella almost took a trip by itself to the other end of the street I live on in Old South London. I had a 6-miler in mind when I stepped out the door this morning but by the time I reached one mile I was already thinking about cutting things short.

If I end the week with 40 - 45 miles/points, I'm a happy camper

The wind blew me home faster than expected. "More time for lunch," I said to myself.

I knew the weather was not my favourite while putting on my kit and I still chose poorly. But it didn't appear to be too wet - "only a few sprinkles" - or windy as I was tying up my runners and selecting a particular jacket. And a heavier wind and rain started after 10 minutes. Yeh, that's it. It's not my fault for getting soaked! 

That being said, what I didn't have trouble with was "getting out the door." At this time of year my 'walking/running time' is generally before lunch. And, yes, I'm retired, so I not only have the best of both worlds, I have the best of many.... wherever they may be. 

Retired or not, just about everyone who wants to start a new habit and stick to it will encounter enemy hostility. Real bullets will not likely fly but it may still feel like a strong battle is going on - or several fights on many war fronts - as one tries to carve out (e.g., 30 minutes per day, 3 - 5 days per week) the time needed to develop a walking/running habit.

Call 'enemy hostilities' what you will but one's 'established routines, daily responsibilities, common expectations (your own, a partner's, boss's or business's, a parent's or a family's), promises, household projects, etc. (we all got a lot of these important connections in our lives), are attached to one's timetable like barnacles to a yellow submarine.

Routines, responsibilities, expectations and projects are attached

to one's timetable "like barnacles to a yellow submarine" GH

Possible Plans vs Blinking Barnacles

"I'm heading out for a 30-minute walk now, Mom." "What about your homework?!"

"I'm heading out for a 30-minute walk now, Dear." "Wait. You said you'd cut the grass today."

"I'm heading out for an easy run after dishes are done." "You said you'd bike with Charlie."

"I'm heading out after I cut the grass." "You're folks are serving us supper in 30 minutes."

"You've already played hockey twice this week." "You already spent some money on woodworking tools!" "You've got a partner, three children and a job. Training for a half-marathon is like having another part-time job. 'Nuff said." 

Of course, personal new goals, daily routines, distinct distractions and established responsibilities, etc. will vary per person or household. So will the solutions to carving out more time to walk and run on a regular basis.

Put 100 walkers and runners in a room and ask them how they made time for their fitness habit. There will likely be 100 different answers about doing less of this to do more of that, especially about how to deal with barnacles, including thoughts about how to make sacrifices, or how partners shared sacrifices ("I'll help you walk/run if you help me with the kids, shopping, etc."), how people looked at priorities closely, then reconfigured their top ten (e.g., "I dropped golf and picked up running and saved money and several hours per week") or even blended two priorities into one (e.g., "I wanted to save money and improve my fitness so I started walking to work, 30 minutes one way. That's 300 minutes a week! Lookit my calves. Lookit!!") 

Life ain't easy and if one wants to make a good habit of walking and running, up to 30min. - 2hr. per day, other habits or interests have to give or go. Oh, what else can one possibly do?

Over the last few years I've sold my motorcycle, stopped making 100s of woodworking projects (per year), and stopped playing hockey. I still keep busy by going to London Knights' games and maintaining a few websites and completing various art projects. But two hours per day, six days a week, for walking/running is a very high priority. 

And it shows. I'm so close to svelte you wouldn't believe it... and that's the best thing to do... don't quite believe it : )

More posts related to The GREAT Canadian Comeback will soon follow.

Please click here to read Steady Eddie: A Walking and Running Habit (Part 2)

Unattributed Photos GH