"I'm Goin' to the YMCA!" (3).

I'm Not Some Old Jalopy... Yet!

[Photo: I walk north on Ridout St. on my way to Downtown YMCA]

Official dictionary definition: (ja·lop·y   /jəˈläpē/   noun   INFORMAL)

an old car in a dilapidated condition. Synonyms: dilapidated car.

Not only do I still have sturdy tires (I gave all four a good kick) but I have a built-in 'fun and fitness' routine. That is, I like to get out the door 4 - 6 times per week and put myself through the paces.

And the YMCA is working out well: The exercise bikes and treadmills are in good supply, as are the free weights, weight machines, cold water and comfort stations. Why, if they served supper I'd live there.

I have visited the Y 43 times in 8 weeks and averaged about 40 miles per week (walking, bicycling and running) during that time. (In comparison, when walking and jogging on city trails I averaged about 30 miles per week over the last three years).

During the last three weeks, I have covered 46.5, 38.5 and 39.75 miles and have usually followed the same pattern of activity:

Walk 3.0 miles (round-trip) between the YMCA and home

Ride a bike for 1.5 - 2.5 miles

Run 2.5 - 4.5 miles on a treadmill.

And so far, during the 43 visits, not so much as a hubcap has fallen off. I hear a few 'snap, crackle and pops' during my work with weights, but I'm not discouraged!

Why, runs in the 5 to 6 mile range - and svelteness (oh, do tell) - may be a real possibility in the near future.  

Please link to "I'm Goin' to the YMCA!" (2).

Photos GH

Definitely YMCA Related (2).

The Pursuit of Sveltness.

[Photo: Uncle Gord and Electric Dan in Hell, MI. Early 2000s]

Group runs and out-of-town races - through the mud in Michigan - used to be a 'Thing' for a lot of local runners. But, in order to qualify for the Boston Marathon in 2004, I started to train and run solo.

I crossed paths with Electric Dan twice in the last few months. I saw him running with a group while I was walkn on local pathways in early autumn. And we spoke at a recent London Knights hockey game.

"You still running?" I said.

"Yes. You?"

"I'm making a comeback, at the YMCA again."

Photo is called The Big Drop (Terry Fox Pathway)

The Comeback continues:

- I've completed 30 walk/runs at the Downtown YMCA since November 1st

- I've progressed from 2.5-mile walk/runs to 3.5-mile runs in 43 days

- Solo, slow and steady, gradual increases in distance and speed

- Sveltness is a real possibility

Please link to Definitely YMCA Related (1).

Photos GH

Definitely YMCA Related (1).

Gord's Newest Snow Tires.

Merrells. Soles by Vibram. Waterproof. 

And look at those treads!

You could grate cheese with those treads.

Minimum mileage per day - 3 miles*.

With that mileage these boots will last me 20 years. Guaranteed. I got it in writing before I left the store.

"Last thing before I pay. Will these boots be good for 20 years of regular use?"

"Yessir."

"Sign yer name on the box!" (Britainee Bean. And I'm sure it's her real name).

I got these puppies on sale, under $50 per boot, incl. sturdy laces.

(I need sturdy laces. I'm hard on laces for some reason). 

WALKN home from the Downtown YMCA.

In Guaranteed Merrells!

*Round trip to the YMCA

Please link to "I'm Goin' to the YMCA!" (2).

Photos GH

"I'm Goin' to the YMCA!" (2).

Week Six Fits like a Charm

[Photo: I spent last year on London's paths. Now I'm on a treadmill. Y?]

What's wrong with the outdoors?

Nothing, that's if I could run easily in muggy summer weather or on snow- and ice-covered paths in winter. I know from experience that I cannot.

And the switch from walking/easy-running on pathways to walk/running on treadmills and cycling on a stationary bike at the YMCA is not a gigantic or unfamiliar leap for me.

In the early 2000s, while training for long-distance races (e.g., half- and full-marathons and my favourite, the 30K Around the Bay Roadrace in Hamilton), I left the paths behind in favour of treadmill running at the Downtown Y.

I had a few reasons at the time (e.g., I was training for triathlons and I wanted access to a good-sized pool), but, in my opinion, I basically felt I needed to fly solo if I wanted to qualify for the Boston Marathon. And believe it or not, my transition to treadmill running was smooth and successful. 

[Last Friday, Dec. 7, I ran 3 miles in about 30 minutes. Speed Merchant!]

In 2003, the job of creating doable workout schedules - that gradually included, over 3 - 4 months, more incline to increase leg strength, distance for improved stamina, and drills for increased speed - proved to be relatively easy, with helpful treadmill controls right at my fingertips.  

This past November I began Y workouts that were within my limits. I started with a walk/run treadmill routine in the 2 - 3 mile range (at an easy-pace), and was able to complete 4 slow and steady runs in the last week of the month. No problemo!

After five full weeks I can say this: I now regularly walk to the Y and back home (3 miles total), ride a bike for 20 - 40 minutes (equivalent to 1 - 2 miles of walking/running) to bring up my heart rate, and then run 2.5 miles or more without a break. My weekly average for mileage has increased by 30% (see above; 44 miles covered last week) with no ill effects.

Yesterday's journal entry. Next week I will try to hit 4.0 miles. Easy kap-easy?
(4550 = pushups, situps, stretches, weights for 2018)

I miss the paths. But my walk home from the Y is very satisfying.

I think I'm on the right track. Sveltness may be in my future : )

More to follow.

Please link to "I'm Goin' to the YMCA!" (1).

Photos GH

"I'm Goin' to the YMCA!" (1).

Good Things are A-Happenin'.

[Photo: I'm walkn home on Craig St., in case you were askin'.]

While heading home from the Downtown Y on Friday, two thoughts sprang to mind. I'd completed five weeks of walking to the YMCA for workouts, without complaint. And, I'd better watch out for icy patches.

"I've fallen and I can't get up." Yeah, that might be me someday, under a backpack filled with soggy gym-wear. (But, so far so good).

After three solid years of brisk walking and slow, steady running on London's sidewalks and path system - and setting personal/world records in the Senior Shuffling Division - I decided to go back indoors. I felt, if I want to up my game there's no better place to walk, run, stretch and shoot snooker* than the Y.

So I signed away my life on November 1st and haven't looked back. In fact, I'm running 3 miles a day and heading for four. And the speed! 

Photo Credit - The Winnipeg Tribune, June 24, 1942

About the speed: Just as you will not see the above prices for Old Niagara Port and Sherry again in your lifetime, I won't see 8-minute miles (e.g., a dozen, all in a row) in mine.

No worries, I say. If I can corner the market on a slow and steady pace for a few road races in the future - and look svelte in the process - I'll be very content.

I'm still quick enough to do the old 'snap-and-run'!

At present, I like riding an exercise bike for 30 minutes while reading a good book, running slowly on a treadmill (with built-in fan!) for about 35 min., and lifting a few weights, followed by a shower with unlimited hot water and free soap.

I also like my walk (3-mile roundtrip) through the downtown. It serves as a warm-up, a cool-down, and a reminder that our mobility is a tremendous benefit. Fresh air, sights and sounds, changing seasons, constant mental and physical stimulation, good sleeps!

Onward and upward, sveltness just around the corner.

Please link to my last entry - Simply and Steadily Walking 3.

Photos GH

*I was kidding about the snooker.

Simply and Steadily Walking 3.

Great Walking Season Ahead?

[Port Bruce: Bike rides are over for 2018]

I motorcycled to the north shore of Lake Erie on Monday, October 22nd, and realized - with teeth almost chattering - that a significant season was ending. I took a few photographs and rode away, sun on my back, hoping to warm up by the time I returned home.

Cool weather will cause me to put the bike into storage (and did so, the next day), but it doesn't dampen my desire to continue to walk during Canada's colder seasons... fall and winter. While wearing a warm jacket, gloves and toque, the miles do seem to fly by.

Readers may know that 'October 2015' was my first full month of dedicated walking for which I have records, other than the occasional photograph on another long-running blog. (See My Morning Walk - Jailhouse 2, from Friday, Dec. 26, 2014, at IT STRIKES ME FUNNY). I averaged about 100 miles per month during that first fall, and about 130 mi./mo. during the first winter. I have not slowed down since that time. Currently I am covering about 30 miles per week, whatever the season.

 Don Kelly and I walked 4 miles, including hills (MM = Mighty Mountains)

From my first month of records, Oct. 1, 2015. 

I've now sorted out what to wear and when. 

On my mind: Recently I encountered two older running mates (Ruud and Tony, see next photo) from my time as a member of a pack. And though I have been enjoying the last several weeks of "simply and steadily walking" (with no big thoughts about running on my mind), when they mentioned they still meet on the same day, at the same time (as we did in the past), and still go out for a pint after their run, I got to thinking.

I know, I just said "with no big thoughts about running on my mind."

But... I was actually getting back to running this past summer (twice) until the humidity hit record levels (twice). So... thoughts about running have not completely disappeared from my thoughts.

Though I am reluctant to consider running outside once snow and ice appear on the ground (I might fall and not get back up), I recall that I used to do a lot of my training - hill work, speed work, long runs - on a treadmill at the Downtown YMCA. I was "the treadmill guy" for three years and I liked it. The treadmill actually helped me run my fastest marathon and thereby qualify for the Boston Marathon - all the time indoors, no snow, no ice.

Three Amigos, back row, left. Ruud, Gord, Tony.

What I'm saying is, I'm thinking about renewing my membership at the Downtown YMCA. If I give the idea the 'thumbs up' then I will likely start in early November.

Would I like running on a treadmill again? And stick to it?

More to follow.

I continue to do my stretches, sit ups, push ups, weights. 25x.

Pat and Gord, April 2005. Will I ever return to running form?

PS. During yesterday's walk I picked up an information folder from the Downtown YMCA. On the way home I picked up an 'automatic transfer form' from my bank.

The GREAT Canadian Comeback continues.

YMCA on November 1? Stay tuned.

Please link to Simply and Steadily Walking 2.

Photos GH

Simply and Steadily Walking 2.

Three Years and Counting (Lots of Counting).

[Photo: Walking south in Old South. And I won't stop.]

At the end of this month (October) I will complete my third year of steady walking (and some running, with a purpose, and with daily records), in an attempt to make The GREAT Canadian Comeback.

I have developed quite the habit and consistently cover over 120 miles per month - without any blisters.

And I haven't been lost once, except for that time (late at night in England, 2014) when I turned the wrong way at a wonky London intersection and - after about 200 metres - realized I was heading SW instead of West.

"I don't recall this intersection. Whoops!"

In November I'll take time to make a right and proper summary of some of the lessons learned along the way and count up how many miles I've covered to date. I bet it's over 4,000!

Photos from along the way:

Thanks to good sidewalks and well-travelled pathways I travel north, south, east and west with a growing number of other people out for some fun and fitness activities. Somedays I have the paths to myself, or almost, as evidenced by the photos above.

I like writing things down so that I can keep track of mileage by the day, week, month and year. I would say that Steady Eddie (surely we all know at least one) would be pleased with my results over three years.

For the weeks ending Sept. 22 and 29 I completed 32 miles. 

Last January I started making the effort to complete a particular set of exercises (focussed on stretching, push-ups, sit-ups, and strength training) on a regular basis, to compliment my walking routine. I began with small numbers, e.g., ten of this and ten of that, and now I'm up to 25 of this and that, 3 - 4 times per week. Why, if I'm not svelte in another few years I'll be very surprised.

 "Can I hit 5,000 reps by the end of this year? We shall see."

I am enjoying the fall weather (great temperatures at present) and look forward to dusting off my winter coat and boots in a couple more months. 

Some recent numbers:

3 years of dedicated walking w some running - completed

139, 133 and 134 miles covered in the last 3 months

average miles per walk - over 5 miles for the last 5 months

average miles per week - over 30 since March

More to follow.

Please link to Simply and Steadily Walking 1.

Photos GH

Simply and Steadily Walking 1.

What!? No Running This Year?

"I'm still flying, just in a slightly different direction"

For the last five months I walked and ran (slowly and irregularly) during 134 outings under the banner of "Run Prep." I hoped to gain enough running stamina to feel confident about entering a 10K race and then a half-marathon before the end of 2018.

But during the 134 outings I ran less than 34 times (i.e., only about 25% of the time) because very hot and muggy weather drained away my motivation to do more. So, until proper motivation returns, I will simply walk.

A Glimpse at August Stats

 I regularly cover 30 miles/week, but only ran twice in August!  

I did not feel like I was actually preparing for a fall race

That being said, as soon as I made the decision to continue walking under a new banner (Simply, Steadily Walking aka S2W), the weather changed. September has started off cooler than usual, so, one never knows, the motivation to trot along - and prepare for a 10K race - may in fact return. 

Cooler weather may help me get ready for take off! We shall see!!

I finished the week, ending on Sept. 1, with 31 miles in the bag.

My goals for September and beyond are easy to recall:

keep walking steadily (18 minutes per mile, or better)

cover about 30 miles per week 

make plans for a motorcycle trip to Ottawa

if the mood strikes, run a bit

work toward 3,500 total reps in my exercise routine

stay within my limits, and thereby prevent injuries 

 I hit 3,000 push-ups, sit-ups, stretching and strength

markers in early September. Onward we go : )

No hockey for me this year, but I'll walk with a stick.

My mileage totals for several recent months (i.e., May - August) have been the highest since I started keeping records in Oct. 2005, so I am a little disappointed that I couldn't use those numbers as a springboard to a steady running habit. As well, when I started long distance running the 1990s, the prospect of hot, muggy weather didn't slow me down, as I recall (or most of the running group with which I ran). We ran through it and did not significantly suffer.

I may not have greatly suffered this summer as well, e.g., in June or August (two of the hottest months this year in London), had I kept at my running, but the motivation just wasn't there. 

"Yes, I am that old!"* says the Prehistoric Canadian above.

More to follow. (Perhaps some running? We shall see what we shall see).

Please link to Run Prep 6: Smooth Sailin'.

Photos GH

*This may be Gord's first public admission that his long, energetic and productive middle age may possibly be about ten years away from approaching its end. To be followed by "just a titch past middle age".

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