Hold Steady (1).

Stay the Course, Naturally.

[Photo: My winter routes and goals are almost all mapped out]

Yesterday afternoon I completed a four-mile walk to Gibbons Park in North London. While listening to a Knights game on a portable radio I mapped out a 5, and 6-mile route on the same path.

"A five-mile turnaround (TA) point - 2.5 miles from my front door - is clearly marked on the Baldwin Flats," I said to myself. "But the six-mile TA is not."

However, I know what to do, so I'll walk the distance and mark the spot on a future 'fun and fitness' outing. Then I'll be set until March 31, 2018 (or thereabouts).

 Yesterday's walk was SP50, the end of a set of 50 good walks and runs. 

What will my next set of goals be?

I know I can also use the Terry Fox Pathway (2, 3, 4, 5, and 6-mile TAs, and more, are easily identifiable) and other familiar routes, but the loop through Harris and Gibbons Park is my favourite. I know I'll use it often while completing my next set of goals over the next five months (approx.).

Goals for my next 125 outings:

"Hold Steady" my present level of fitness

Get out the door often (4 - 6 days per week on average)

Complete the 125 outings by about April 1, 2018

Complete 2 walks, 2 walk/runs and 2 runs per week, whenever possible

Maintain a comfortable pace, about 6 min./km when running, within my limits

Maintain my endurance at 6-miles, at least

Lots of lovely miles ahead:

Years ago I had plenty of winter running gear. Sadly, when my interest in long distance running declined after participating in the Boston Marathon (The Big One, 2005), I cleaned out my closets and currently only have a few bits of winter stuff. So, I guess I know what I'll be asking others to get me for Christmas!

New tights. But not too tight!

More to follow as winter approaches.

Please link to Feeling Some Pressure (10).

Photos GH

Feeling Some Pressure (10).

Race Day Results!

[Photo: Race bib says it all - 100% positive results]

I took part in the Hallowe'en Haunting Race last night, a 10 Km. event on very familiar turf - the Terry Fox Path near Springbank Gardens. I did good.

I wanted to run the course in under one hour, at a pace similar to my 5K run on October 1st. I finished that race in 30:07, so my goal of 59:59 wasn't much of a stretch. It was twice as far, I know, but my runs in October had been good and steady.

I started off the race slow and easy, found and adopted a group going at a steady pace, stayed clear of puddles as best I could in the dark, and, after running 2 km., settled into my own game. I could not see my watch so did not know my exact pace per kilometre, but I felt good. And I felt better when I finished the first 5 km. in 30:04, according to the race clock.

I thought, I started slow so if I can hold my pace steady for 5 more kilometres I'll come in near the hour mark.

Oh yeh, I knew what to do!

As I ran the last half I concocted a brilliant plan for the finish. I knew where the 9 km. mark was, so I decided to hold steady until I got there, then make a push to the finish line. However, at the 8.5 km. mark, approaching a wide, gentle curve in the path, I started to pull away from the small group of runners I had accompanied for several minutes. I wouldn't say I felt a new surge of strength; more like 'a wee bit of get up and go.' So I got up and went.

 Slow start, strong finish, big smile. Feeling of sveltness!

Oh yeh. Get ready for more stories.

I passed one more runner during the last kilometre and no one passed me. As I rounded the last corner I saw the race clock was several seconds under one hour. Great! The sveltness I felt was not necessarily overwhelming, but at least good enough for a quiet cheer.

And twenty minutes later some race results were posted - I learned I was first in my age group - and I enjoyed a very good laugh.

 "You've got to be kidding," I said to myself. I checked the results again. Yup, I was number 1. But there was no number 2 or 3 or so on. I was the only male in my age group.

Ha ha ha!! Victory is sweet, I thought.

Gord's new race philosophy: If you can't beat them, out-live them all!!

 "Approaching a wide, gentle curve in the path" on the Terry Fox route

 This section is just past the 9 km. mark. "I passed one more runner."

 Another bridge to cross. Should I train for a spring half-marathon?

 Don't Quit. Endure with Strength.

Group hug. Group hug. (Lisa, Dan, Karen, Michelle, Gord, Ross; Hell, MI)

Winter goals to soon follow.

Please link to Feeling Some Pressure (9).

Photos GH

Feeling Some Pressure (9).

Counting Down to Race Day.

[Photo: Going down the up staircase, Harris Park]

I ran on the Terry Fox Parkway yesterday, nice and steady for 4.5 miles after a quarter-mile walk to warmup. Today I have a 3-mile 'easy walk' scheduled, and tomorrow I have my last 'steady 6-miler' before race day, Oct. 28. So, the race will be in my legs by Wednesday, and two easy walks on Thursday and Friday will help prime the pump for The Hallowe'en Haunting 10K on Saturday.

The 4.5-miler was my 13th run in October. Slow and Steady Eddie.

SP45 above means Some Pressure, 45th outing of 50. 

I had 15 runs in September and will finish October with as many or more, including Saturday's race, during which I will try to maintain a steady pace - within my limits - and finish in 64 minutes, thereabouts. (I will predict my race result tomorrow, after my 6-miler).

 Legs are healthy. Must be doing something right.

Weekly walk/run mileage for the last 10 weeks - looks steady.

Average of the last 10 weeks is up from previous averages.

While doing more running during September and October and keeping 'some pressure' on myself (aiming for more hills, taking fewer walking breaks, pushing the pace a bit), I often wondered if I would like to keep running through the winter. Would I like to do a half-marathon in the spring or early summer (one of my favourite distances)? 

And while running yesterday I thought about a plan that would keep the 10-Km distance in my legs until spring: Try to complete about 6 outings per week until March, i.e., 2 easy walks, 2 'slow and easy' walk/runs (walking with running breaks, or running with walking breaks), 2 slow and steady runs in the 4 - 6 mile range, with total mileage per week in the 25 - 30 mile range. 

I've been swimming upstream and liking the adventure. 

I have another bridge to cross re The Comeback.

I guess I'll have to decide what to do soon because I'm only 5 outings away from setting new goals for the rest of 2017. I've maintained Some Pressure for my last 45 outings. Can I keep that up for another 100 outings, or until March? We shall soon see what I decide.

Stay tuned as The GREAT Canadian Comeback continues.

Please link to Feeling Some Pressure (8). 

Feeling Some Pressure (8).

Putting the Race into My Legs.

[Photo: Two fellows are done, gearing down. I'm gearing up]

This past Saturday, one week before my second and last road race• of the year, I ran 10 kilometres on the Terry Fox Pathway in order to give myself a bit of confidence.

[Photo: On Saturday I ran the race distance. Felt good.]

And while two canoeists in The Thames River finished their paddling work in Harris Park recently, I finished a hilly five-miler to add to my small collection of 4 - 6 mile runs in preparation for Saturday evening, October 28. At the end of every run I feel like another solid piece of the race has been put into my legs.

Photos from along the way:

 I aim for the hilly bits in order to put hills into my legs : )

I really like this picture. I'm not sure if Electric Dan feels the same! : )

*Running events are often called road races, but - just be be clear - I won't be racing with or against anyone. I'll run slow and steady, within my limits, somewhere near the end of the parade. But, not at the very end of the parade, because we all know what the guy at the end of the parade has to do!!

More to follow.

Please link to Feeling Some Pressure (7)

Photos GH

Feeling Some Pressure (7)

A Breakthrough, as a 10 Km. Race Nears.

[Photo: "OK, that was something!" I survive a muddy swamp.]

Race day is 10 days away. And though I've already hit a few of my markers (or goals) before the race, I haven't hit them all. But after yesterday's run, I'm confident I will.

My last run was last Thursday, so yesterday's plan was to walk/run - easy style - for about 6 miles. After initially walking for a block and a half, however, I began to run.... and kept going all the way to my 3-mile marker. Then I turned around, continued to run and didn't stop until I was a block from home.

AOK, I thought. That was something. 

Yesterday's entry - almost a 6-miler

That being said, I wasn't completely surprised. I was well rested after three days of short walks, the temperature was very comfortable and my base of walks and runs (two years' worth of steady going) is pretty solid. I likely could have run another mile or so - but I didn't feel the need. If I cover about 6 miles once or twice before October 28 I will be in confident form for my last road race of the season.

3-mile marker is behind me, west of nearby bridge. [Old photo.]

While running, I felt I was experiencing several benefits that make themselves known as the result of regular exercise:

Increased stamina: My endurance for the 10 Km. road race is not in question.

Increased strength: After my turn-around, I ran up the long incline (above photo), pretty steadily, to Wonderland Gardens.

Increased speed: Well, I am definitely not a speedy runner, but my October pace is recognizably a bit faster and steadier than in early summer.

Smoother stride: Observers will say I do not run along like a well-oiled machine, but I think I'm getting there! : )

Growing sense of satisfaction: I'm not a reluctant runner anymore. I look forward to walking days and walk/run days, and the running part - "slow and easy-like" - is gradually becoming more dominant. I am happy with my goals and performance, all within my limits.

Photos from along the way:

Cool photos from cooler days on the Terry Fox Pathway

What lies ahead? Will I run through the winter months and aim for a longer road race in early 2018? For example, a half-marathon in May?

I think it's too early to tell. I look forward to the 10 Km. race and then some thinking time about "next steps."

Some Thinkin' Time

Sittin, eatin, relaxin - at Dances with Dirt in Hell, Michigan

[T-shirt is from half-marathon, Quebec City]

"Send me in, Coach. I'm ready for my next leg."

Gord and son Paul in Quebec City, after the half-marathon.

No mud! Circa 2000. Repeat next year?

How about a nice run around Capital Hill, Ottawa, in November?

Please link to Feeling Some Pressure (6).

Photos GH

Feeling Some Pressure (6).

Thumb's Up!

[Photo: Uncle Gord and Electric Dan survive the mud] 

Over 15 years ago a group of runners from London raced through Hell (Michigan) and returned home with gym bags filled with muddy, soggy shoes, shorts and T-shirts. The cheese-burgers and Karaoke Night we shared are well remembered; the muddy swamps and dirty clothes are now almost all forgotten. (We had mud up to our thighs in the above photo but didn't seem to care).

Times have changed. In Hell we ran half-marathons. Now I am aiming to complete a 10 Km. race, slow and easy, hopefully without any stoppages - or mud - on October 28 in Springbank Park.

I finished the week with a good run and 2 walks (Total - 28.5 mi.)

Today I start a new week of running and walking, hoping to cover 25 - 30 miles within my limits, and complete three runs in the 4 - 6 mile range. Last week I finished courses of 4.0, 4.25 and 5.0 miles in fine fashion, i.e., slow and steady-like, which is fine by be. And I didn't have to run through one swamp!

Historic Photos:

 The place looks nice on the postcard!

 I say, "Ladies' washrooms? Ma'am, turn left at Swampy Sewers."

My recent route to Baldwin Flats is high and dry. 

Yes, The GREAT Canadian Comeback continues in style.

Please link to Feeling Some Pressure (5).

Photos GH

Feeling Some Pressure (5).

Slow and Steady Plus.

[Photo: Blackfriars Bridge is shut down for a year. I'm not]

Having a target helps with motivation. And my target is Saturday, October 28.

On that day I hope to run a timed 10 kilometre road race - Steady Eddie-style - in 64 minutes. And to do that I must keep the pressure on, i.e., cover good mileage for the next three weeks, aim for more hills than usual, complete distances from 4 - 6 miles without stopping (if possible*) at least twice per week, and enjoy easy walks on alternate days to keep from over doing it (and prevent injuries).

Sounds like a lot to remember but my schedule is basically, "Run one day, walk the next. Repeat."

My out and back route to Gibbons Park is 'plenty hilly'**

Photos from along the way:

 Hey, I can handle 5 miles, as long as it's easy goin'

 Last week's average (of the last ten weeks) is solid.

 My qualifying time for Boston Marathon is now 4hr.10min.

Hmmmmmmm....

 Hmmmm. Why am I thinking about the Boston Marathon?

I'd better keep my mind on 10-kilometre runs in Canada!

The GREAT Canadian Comeback, now two years old, is firmly underway. I look forward to a good finish to 2017 and the setting of a few reasonable goals in 2018.

Boston? Forget about it!!

* I stop for 1 or 2 water breaks and Comfort Stations only. Oh, and the odd photo : )
** There is a lovely hill behind Eldon House, connected to Harris Park. Grosvenor St., beginning in Gibbons Park, is even steeper. Blackfriars Bridge is connected to hilly bits as well. Pick a hill. "Run up and down slowly. Repeat."

Please link to Feeling Some Pressure (4).

Photos GH