Steady as She Goes 3

Back from Vancouver Island, and as Steady as Ever

"May 15. Cold day in Greenway Pk. Snow fell during the return trip"

I thought I would lose a step or two (in progress re The GREAT Canadian Comeback) due to a ten-day trip to the Comox Valley, Vancouver Island but I was wrong. I returned as fit as a fiddle.

While staying in Courtenay, without a car or bicycle of my own, I walked to each and every appointment and centre of interest but one. I walked to museums, libraries, beaches (related to my dad's navy days), grocery stores, restaurants, pubs, etc. To my farthest destination - Kye Bay, near Comox Airport - I cycled. From May 15 - 21 I covered 38.5 miles and I was ready for every step.

 "I flew out on the 16th to shorts and T-shirt weather. Good walkn"

When I returned to London I immediately focussed on preparations for a birdhouse sale, my neglected motorcycle and a messy workshop. So, during the last full week of May I recorded the lowest number of walking miles in 2016. 

"Oh yeah, I was JOGN smoothly a couple of times, within my limits"

But I didn't lose a step. My weekly average of walks and miles might be lower in May than earlier months but I may be closer to JOGN than at anytime in the last 11 years. Why, a couple of times yesterday, while completing a 7-mile walk-a-shuffle, I caught myself shifting gears from SHUFFLN to JOGN with ease. Steady Eddie is on the move, I thought.

That being said, I have the time to progress slowly and gradually and I will take the time to do so. Today I will walk easy and think about a specific goal, i.e., running a five Km roadrace in the fall, slow and easy-like, of course.

I really do need to sign up for an easy event - I'm running low on T-shirts.

Please link to Steady as She Goes 2

Photos by GH

Steady as She Goes 2

Steady Eddie is Making Progress

"I'm on track for another 25 - 35 mile week, walking and shuffling"

No doubt about it. I'm feeling it as I reach the halfway point of 90 brisk walks that include some shuffling off to Buffalo.

I don't mean I'm feeling the burn, feeling exhausted or even close to being discouraged. I'm staying within my limits as far as walking and shuffling are concerned (5 - 7 days per week), and some great gains are being made.... ever so gradually, but perceptibly in my opinion!

For example, after shuffling for 60 - 120 seconds, my breathing, heart rate and tired muscles seem to recover quickly. And within 60 - 120 seconds I again feel the urge to get back to shuffling. Good sign, I think. I feel no urge to push my progress faster than it is already happening - and by staying within my limits.... my limits are growing!

I occasionally see cyclists and runners pass by with weighted packs on their backs, hoping to intensify their workouts and make faster progress toward their goals. I am going to skip that idea. I have the time to make gradual, enjoyable progress so I am taking it.

"Some week days I have the path almost to myself"

While walking and shuffling today I realized, scientifically speaking, there are 13 stages of progress that I'll (hopefully) experience as I go from my starting to eventual end point. The stages are as follows:

1. Slowest
2. Slower
3. Slow
4. Slow - Medium minus 2
5. Medium minus 2
6. Medium minus 1
7. Medium
8. Medium - Fast minus 2
9. Fast minus 2
10. Fast minus 1
11. Fast
12. Faster
13. Fastest

How's that for science? It's indisputable! : )

I don't know what category I am in at the moment, maybe number 3 or 4, but I am pretty sure I have improved my speed not only after walking for six months steady but after adding a bit of shuffling. I do know I will be able to pass through several future stages by staying within my limits 5 - 7 days per week and adding a bit of a challenge (e.g., shuffle/jog a little longer, a little faster on hillier terrain) on a gradual basis.

All is well.

Photos from along the way:

"The bridge is my turn-around-point for a six-miler"

Please link to Steady as She Goes 1

Steady as She Goes 1

Easy Does It in May

"Almost at the halfway point of this first shuffling series"

The days in May have been a bit cool and breezy, making my walks and shuffling nice and easy. On Sunday, May 1, I shuffled along for 6 miles, feeling no pressure to go faster even though the engine was running smoothly. During the week that followed I added an extra mile over the minimum (min. = 4 miles) only on two occasions (two 5-milers) and balanced things off with an easy 2-miler on Saturday.

I will bear in mind in May the words 'easy does it' when I head out the door. The shuffling is progressing well, i.e., I feel stronger, smoother, and more efficient. My speed and stamina will develop as I go steadily along my way. I say, "What more can an old geezer ask for?"

"From May 1 - 7th I walked and shuffled 30 miles. That's plenty"

Special note:

New shoes were costly but I bet I'll cover 600 miles in them. Plus, they match my walking outfit!
Colour co-ordination is all the rage, you know.

Photos from along the way:

 "I literally zipped past the 3-mile bridge yesterday : ) "

"Not hot enough for ice cream on the weekend"

Please link to Lessons Learned 4 

Photos GH

Photos From Along the Way 3

Lonely Trails, Lonely Sky

Please link to Photos From Along the Way 2

Photos GH

Lessons Learned 4

Spend Money on Good Shoes

"Four miles maximum for the next few days"

There's nothing like being prepared. Though I'm going to slow down on the shuffling in order to make progress toward jogging/running/sprinting more gradually, I still need to think about the future and ask important questions now:

     How many miles on my current shoes?

     Can I afford new shoes? (I bet prices have gone up in the
     last 11 years. I'd better start saving up!)

     Will my old spandex tights still fit?

I was reminded to buy new shoes during yesterday's walk when a girl ran passed me wearing cross-trainers. My current shoes have low mileage but they were designed for walking, not running, and there is a difference.... in the shoe's 'last' or platform.

There is a difference between runners and cross-trainers too. Runners are for running. Cross-trainers are for various uses, e.g., workouts at a gym, cutting the grass, jogging to the closet to grab your real running shoes before a run, etc. I knew the girl who passed me was wearing cross-trainers because of the sound they made. Poor soles for running. Smack, slap, smack, slap.

I won't skimp on good runners. So, when I do start to shuffle and jog more quickly and longer distances - say, in a few months yet - you won't hear me coming.

Photos From Along the Way

Please link to Lessons Learned Along the Way 3

Lessons Learned Along the Way 3

Too Much Too Fast

"I've got the time. So, I have to take the time"

I like doing things by the numbers, recording my stats, putting a checkmark here and another one there, and adding an occasional (or regular) challenge to my fun and fitness routine. Once I hit certain targets or feel I'm making improvements I don't like slipping back or missing a day or taking much time off.

I think I'm prone to doing too much too fast. And The GREAT Canadian Comeback could be riddled with stories about minor injuries if I'm not careful, if I don't learn to take the time to progress gradually, ver-r-r-y gradually.

By the Numbers

The month of April looks all positive from a numbers point-of-view.

For example, in 30 days I walked 27 times and earned a 90% 'Get Out The Door' rate (GOTD), making my 7-month average 92.5%. As well, in April I covered 134.75 miles which amounts to 4.99 miles per walk (I aim to walk 4 miles per weekday, more on Sunday) and earned 5 'extra' four-milers.  Over 7 months of walking my monthly average has increased to 118.7 miles. During the last two weeks I shuffled three times per week, up from one or two times per week. In other words, just about all my numbers are going north.

Lesson Learned

Therefore, it should come as no surprise to the casual observer - or to me - that the weekly workload is too high or is increasing too quickly. During the last two walks, each including some shuffling, a calf muscle stiffened and hurt a bit at about the half way point and did not relax until after I'd returned home. Oh, I'll live, but a message was sent and received. Too far too fast. Too much too soon.

There is no need for me to shuffle three times per week or walk more than four miles per weekday. As in the past, I am pushing myself to progress faster than my ability level can handle. I have the time so I need to take my time.

"I wasn't smiling when my calf started sending me messages"

This week's goals:

Shorter walks on weekdays.

Fewer shuffling-off-to-Buffalo miles.

Nurse the calf.

Slow down and enjoy the view.

More to follow.

Please link to Lesson Learned Along the Way 2