The Transition Zone 19 - October Summary.

Where Am I Going?

The Walking Man. 

I suggest he swing his arms a bit more.

While in Ottawa last year, I enjoyed a fun and fitness walk to Parliament Hill and environs. Walking is the best way to see Ottawa and one will encounter hordes of people doing the same thing, and one guy covered with sticky paper near the bridge to Hull. I call him The Walking Man Francais (He looks like he's coming from across the river).

He has a purposeful stride very similar to mine, don't you think?

Yesterday, I completed another month of walking and recorded my stats to see where I've been and where I'm going next.

By the Numbers:

I covered 122 miles in October, most of them in my neighbourhood. Many days were coolish, perfect for walking with a purposeful stride - minus the sticky paper.

My last eight days: I walked 29.5 miles last week and 8.5 so far this week. I had errands to run (walk) on four of those days, and that helps me get out the door.

The round trip connected to regular hockey games is two miles long. Good one. 

I track my ten-week average at the end of each week, and 25 miles per week is gradually becoming my target of choice.

 The numbers went into decline due to a vacation in September

For over a year I have been tracking certain stats, and they help me form monthly goals, and opinions about what seems reasonable as I continue The GREAT Canadian Comeback. I am leaning toward making my way to 25 walking/jogging miles per week on average, so many of the numbers will gradually decline. (That's if my psyche will allow that to happen!)

The columns represent the following: Month; outings per month (27 in 31 days in October); outings per month as a percentage; outings % as a cumulative monthly average; monthly mileage; mileage as a cumulative monthly average.

The Transition Man continues.

Please link here to The Transition Zone 18 - Steady Pace.

Photos GH

The Transition Zone 18 - Steady Pace.

Good Daily Energy Level.

Cooler temperatures seem to help.

Fall temperatures are dropping so I've had to add 30 seconds to my 'getting ready to go' routine. It takes a bit longer now to select the right jacket to match my eyes. : )

But there are benefits to the cooler weather. I sleep like a rock some nights, colourful leaves adorn sidewalks and roadways,  and - once warmed up - I maintain an enjoyable body-comfort zone while walking or jogging. All these things combine to help my energy level and pace remain strong and steady.

I try to cover 4 miles per walk, on average, and over the last 4 weeks my numbers have been positive, i.e., 110 miles covered in 25 outings. I have been heading out after supper on a frequent basis and have noticed how dark it is getting by 7 PM. Still, a small radio keeps me company (the World Series is on) and the miles seem to go by faster at that time of day.

Photos from along the way:

Daily mileage is in the top right corner of each block. 

Cumulative mileage is lower right. Steady on! 

 My jogging pace is holding steady, even improving a bit!

 I relaxed Sunday (i.e., motorcycled) so am adding miles during cool evenings

The Comeback: After 13 months I rank my energy level as "very good"

Walkn 'healthy miles' in Greenway Park and Old South

Keep on keeping on, I say. Highlights continue to be within reach.

Please link to The Transition Zone 17 - Twelve in a Row.

Photos GH

The Transition Zone 17 - Twelve in a Row.

Definitely Back From Vacation.

I took life easy in September. I vacationed in PEI and ate several hearty, Island-style meals. I must be trying to make up for those easy days by keeping at my routine in October. I've had 12 outings in a row and will hit my week's goal (of 26 miles) during this evening's relatively short walk to a London Knight's OHL game.

Weather has been cooler and a lot less humid than even a few weeks ago, and each walk has been quite enjoyable. Bright fall colours are coming, so I'll keep a camera handy at all times.

77/100ths of Transition Zone outings have been completed.

The Comeback by the Numbers:

77% of my current set of walks has been covered

My jogging speed and stamina are gradually developing (in the 9:30 - 12:00 min./mile range! Stand way back!)

I can jog 3 - 4 miles without stopping on occasion (I survived 13 marathons, so I bet I'll be able to survive a 5-miler some day soon)

I seem to be content with weekly mileage of about 25 miles

Miles per month during Year Two of The GREAT Canadian Comeback will therefore likely be, on average, lower than last year (and I'm OK with that)

On a weekday, Greenway Park provides a quiet pathway

Gord's Mantra: I've got the time so I'll take my time.

Please link to The Transition Zone 16 - The Occasional Highlight.

Photos GH

The Transition Zone 16 - The Occasional Highlight.

Jogging is Getting Easier.

Will I be able to wear T-shirts and shorts all October!

The date is only October 9, i.e., it is 'early days' in the month, but already I feel I am getting back into a more stable 'fun and fitness' routine after two worthwhile vacations. As well, my jogging routine - 2 or 3 times per week -  seems to be getting easier and more efficient.

 Good jog in GWP (Greenway Park) this AM

Just this morning I completed a 6-mile walkajog in my fastest time since I added shuffling/jogging to my regimen. I started off w a 2 - 3 minute warmup and jogged most of the way with no more than 3 - 4 walking breaks. Awesome, I say, and totally within my limits. Highlight!

Steady Eddie Goals for October:

     5 - 6 walks per week

     4 mile distance per outing if possible

     easy jogging, without 'pushing it'

Speaking of 'pushing it'. Note to self - Make a chart on which to record a few pushups per day. Upper body needs some attention. : )

Please link to The Transition Zone 15 - Boston, Here I Come!

Photos GH

The Transition Zone 15 - Boston, Here I Come!

Wink, Wink, Nod, Nod.

The long and winding road

Last night after a rousing episode of Corrie St. I jogged 4 miles, completing Number 69 of 100 walks/jogs in a set called The Transition Zone. The set is aptly named - I am including 2 - 3 wee jogs per week and I expect to see the process get a wee bit easier, and see my wee legs move a wee bit faster month by month.

I finished the 4 mile loop in 43 minutes (10min:40sec./mile on average) and the last 2 miles in 19 minutes (9:30 ave.). Why, I was basically flying out there! Wink, wink.

 "The last 2 miles in 19 minutes (9:30 ave.)" (See Oct. 5)

Why, a 9min:30sec. average qualifies me for Boston! Nod, nod

It will take me a few months I'm sure to string even 4 miles together at 9:30 per mile, so a Boston qualifying time is decades away. About 20 years I think. : )

More important - in the long run - is to make the effort to walk/jog on a regular basis. I got out the door 318 days out of 365 in the first year of The GREAT Canadian Comeback and completed 1396.25 miles (average of 4.39 miles per outing). Just to repeat that effort and notice a few improvements in the strength and stamina departments would be amazing in my opinion.

Photos from along the way (Ottawa, 2010):

 For Boston: I will need to save up for new running shoes

 Even one of these would break the bank

My Boston Marathon training jacket still fits!

Slow and steady wins the race.

Please link to The Transition Zone 14 - Chugging Along.

Photos GH

The Transition Zone 14 - Chugging Along.

Positive Feature: The 10 Week Average.

"Back from vacation and chugging along like Steady Eddie."

I took several days off from my fun and fitness routine while vacationing in September and - as a diehard numbers guy - I knew my numbers would take a hit. For two weeks my weekly miles took a severe hit, from 25 (average) to 12 and 11. Ouch. Those digits look disastrous!

That being said, I have started to tally a new number, i.e., a 10 week average (mileage), and the drop from 26.3 miles per week over 10 weeks (to Sept. 10) to 23.8 (to Sept. 24) doesn't look as drastic. And if I take the long view as I should (The GREAT Canadian Comeback could have a 20 year lifespan, or more), in a month or so my numbers will have a more positive glow. After all, I'm back from vacation and chugging along like Steady Eddie.

By the Numbers:

 A good start to the week, with more walks already planned

 How can I improve on the 10 week average?

The short view: If I walk 28 miles this week

the 10 week average will grow*

In September I walked/jogged 10 times during the 21 days I 'got out the door', and my jogging is smoother and steadier than 2 - 3 months ago. I am not consumed by a desire to be a long distance runner by Christmas so I will keep watching for wee, gradual improvements in strength, stamina, speed and sveltness.

Photos from along the way:

 Walkn on a gray day in Kingston

 Walkn on a gray day in London and taking the long view

 Taking the short view. Those are short legs.... but sturdy

Accidental selfie. "Hey, am I pressing the right button?"

With a 'go slow and enjoy the view' attitude, 2017 should be a very good year.

*re 10 week average: The long view - if I walk 24 miles per week for 10 weeks, the average will also grow. We shall see what we shall see.

Please link to The Transition Zone 13 - Year Two Begins.

Photos GH

The Transition Zone 13 - Year Two Begins.

A Long, Positive Routine.

The first year of The GREAT Canadian Comeback began on Sept. 28, 2015 and ended two days ago. I must say, I covered a good number of miles - a few of them in Kingston (above photo) in late August - and feel I established a positive habit of getting out the door for a walk or jog or both on a regular basis, i.e., over 85% of the days of the year.

What does "a good number of miles" mean? It means 1,380 - 1,385 miles as of Sept. 27, 2016. On average, I walked/jogged about 27 miles per week and only suffered a minor setback or two related to an 'over-doing-it' injury.

A few more stats will be forthcoming in a few more days, after a Year Two chart is completed. (You knew there was going to be a chart, right? Possibly laminated!)

Gord on vacation:

 I enjoyed pleasant walk-abouts in Kingston

 I enjoyed pleasant non-walk-abouts too

 Wow. I enjoyed quite a few days of relaxing, with no walking routine

Jim and Gord toured a vineyard in PEI (not a walking tour)

Over the course of the first year I thought about what would be reasonable goals re walking and shuffling and jogging for a guy my height and age (short in stature, long in tooth). Though I am in a transition zone at this time, i.e., trying to cover about 25 miles per week on average, including easy jogging 2 or 3 times per week, I feel I am on the right path.

At this time I don't feel I need to increase my mileage during Year Two. In fact, 24 miles per week (1,248 miles in 52 weeks) might be a very reasonable goal to aim at or shoot for. As usual, now that vacation time is over (September's walking routine took a hit while I relaxed in PEI), I will adjust my goals as months go by. And, barring injury, I believe by the end of October I will be back to my very positive routine.

Year One ends and Year Two begins on a positive note

Please link to The Transition Zone 12 - Vacation Time

Photos GH