Now This Is Happening (6).

Four Types of Runs Per Week

Get out the door. Get out the door. AKA - GOTD!

Though I do not have to register for the 2020 version of 'Around the Bay 30K' until October 5th, I am already thinking about adjusting my weekly running schedule to accommodate four different types of 'training runs'. 

I have a lot of time to fiddle around with my training because the Hamilton race may not even take place on the scheduled date, November 22, due to COVID-19.

That being said, I do want to be in the best condition possible, i.e., within my limited limits, so that I do not embarrass myself and other members of my age group, those few who are 70-plus and still running around in spandex. Oh yeah, we're out there!

My exercise routine is solid. I walk and run 45 - 50 miles per week on average. And, after walking and running regularly over the last many years, my GOTD habit is also solid, and I am OTD 6 - 7 times per week, every week. As well, I still have good overall running stamina, speed and strength in my legs, left over from my winter - spring training for a virtual half-marathon in April. I just need to fiddle and fine-tune so that I know by the 30K registration date in October that I'm well on my way to being solidly ready for the late November race on a hilly course.

Screen shot - Half-marathon results page. Me in the middle!

    "Neither rain nor sleet nor hail nor thunder nor flying pigs

will keep me from my scheduled rounds. I'm OTD!!"

I will starting fitting in four kinds of training runs per week, starting today:

Hill Run. 6 - 7 mile run with several trips up and down Blackfriars Hill.

Long Run. My longest run at the moment is 6.5 miles or about 10.5 km. Every other Sunday I will add 1.0 or 1.5 km to my longest run (or 0.5 to 1.0 miles) in order to be comfortable with the half-marathon distance my mid- to late-September.

Race Pace Run. I found while training for a spring half-marathon that I was continually comfortable with a steady pace of 5:50 - 6:00 minutes per km. So, once per week I will run 6.5 - 7.5 miles at that steady pace.

Speed Workout Run. 6 to 7 miles in overall length. I will run alternate fast and slow intervals 0.5 km in length (i.e., faster, then slower than race pace) on a measured course, e.g., a high school track or the TVP (multi-purpose, paved path). Initially, during the 'faster' interval, I will aim for "barely faster than race pace", and gradually work toward "15 - 30 seconds faster than race pace," per half km. That being said, speed is not my chief goal, so "barely faster" should work out fine : )

"Hey, let's pass this old guy!" Hey, catch me if you can!!

"You will find me on the TVP 6 - 7 times per week."

Slow and steady wins the race and I know how to stay within my limits. If I can get through the summer with four runs per week (as often as possible), I will really look forward to registering for my tenth "Around the Bay 30K".

Keep healthy!

"Old guy, passing on your left!" (One of my favourite shout-outs while running!")

Please link to Now This Is Happening (5).

Photos GH

Now This Is Happening (5).

Getting Out the Door for the Hamilton 30K Road Race?

I heard voices chattering behind me, so I went faster. "Catch me if you can." 

Since I ran my virtual half-marathon on Wednesday, April 22, I have been alternating walking and running seven miles per day. The walk takes approx. two hours and the run takes about 6 minutes per km. for the most part.

I'm not worried about the time because once I 'get out the door' I really enjoy the exercise and the time to think. I mull over small - large projects I am working on or want to do next (re tidying and rearranging my backyard workshop, my research and writing about 'Dad's Navy Days', even my next slow cooker stew, etc.), and, quite naturally, because I am covering miles in a relaxing manner, I wonder if there might be another road race in me.

I did mention a future half-marathon in the last entry. I.e., on April 30 I wrote:

This afternoon, during a four-mile walk (while a Honda dealer was putting summer tires on my car), I thought about a fall half marathon.

"Why, you know you wanna do it." Check.

And now I'm thinking about an even longer road race* in the fall, the Hamilton Around the Bay Road Race. It is 30 kilometres long and - perhaps for the first time in its long and illustrious history - is being run in November this year (due to COVID-19) instead of at the end of March.

I realize the jump from 21.1 to 30 kilometres is a substantial one. I realize that my last 30-km road race was 16 - 17 years ago, so that makes me.... lemme see now.... a lot older!

But it's one of my favourite races on one of my favourite courses in one of my favourite cities.

 The last 3 - 4 kilometres is mostly downhill (lovely!!) to flat (lovely!).

During my successful Boston qualifier (marathon in London), 2004, I wore

my favourite racing shirt, i.e., 110th Anniversary of Hamilton 30K

While walking and running recently I have mulled over connected thoughts related to the Hamilton race:

It is a historic race; longest running in North America.

I have completed the race 9 times. Number Ten would be significant in more ways than one.

I could do a half-marathon prior to the 30-Km event to get an official read re my race pace.

My sons and I completed a beer tour in Hamilton last year and want to return.

 Though I have completed 13 marathons, I have finished more 'Hamiltons'

than any other individual race. Definitely my favourite course.

In November, the medal might commemorate the 127th Anniversary. Cool!!

Gord and David head toward the finish line at the Forest City Marathon

in 1996. (David finished well ahead and joined me later to lend support).

My oldest son David is also getting back into long distance running and it would be a treat to cross another finish line with him.

Registration for Hamilton 30Km opens in early October so there is lots of time to train and think and think and train.

So, I'm thinking about it and specific changes to my training are already being considered. E.g., today I start adding hills to my running/walking routine in order to get ready for that last hill in Hamilton.

More thoughts about my thoughts will follow.

*A fall half marathon is still not out of the question. Why not do both? That's another story : )

For more details about running and then running some more, please link to Now This Is Happening (4).

Photos by GH