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

Run Prep 4.

The Determined Runner.

[Photo: Light at the end of the pier in Port Bruce]

Once temperatures grew warmer and streets clearer at end of April, I got back to 2 - 3 runs per week - on my way to preparing for a summer 10K and fall 21.1K (half-marathon) running event, 2018.

During the month of May I will surely experience slow and steady improvements in six areas as the result of regular exercise (walking, running and my F.I.T. routine), all within my limits:

Steady results will follow steady walking and running.  

Improved stamina, strength, speed, stride efficiency, sense of satisfaction and sveltness.

Already I am running farther between 'walk breaks', and recovering faster (re regular heart-rate and breath-rate) during walk breaks*. (Sveltness may take quite a bit longer to achieve).

 I calculate a "ten-week average" at the end of every week. Steady!

 1,500 push-ups and sit-ups by the end of the week : )

Speaking of breaks: I take Port Bruce breaks regularly too.

*Walk breaks last for about 60 - 90 seconds and I take breaks when I want to or feel the need. They will decrease in length and frequency as my running legs get stronger in May.

More to follow re The GREAT Canadian Comeback, already 2 years and 7 months long!

Please link to Run Prep 3 Minor Adjustments and Muscles.

Photos by GH.

Run Prep 3.

Minor Adjustments and Muscles.

[Photo: Several running opportunities in March]

Wet, cold and icy April has presented some running challenges mixed in with opportunities. My runs started well (5 completed in the first 10 days of the month) but have dropped off due to icy conditions.

Why not run anyway? Just go slower, more carefully?

Anyone who asks those questions has not seen me run.

First, there is no speed that is slower than my current running speed. If I slowed down I'd actually be sitting. And second, if I fell down I'd still be out there somewhere, under an ice-covered bush or shrub. Not a nice thought.

Symbolic Photo: Y Run on Ice?

Goal: I'll get back to running when the sidewalks are safe and I don't have to head outdoors with some kind of alarm system.

Photos from along the way:

 In spite of lost icy days, I'll still hit my runs per week average.

 Last week's mileage was very good. Average speed - 'improving'.

 My second-favourite bridge leads to Baldwin Flats. Go visit!

Though I still hate doing pushups I pushed my way to 1,000 on March 31. 1,200 by tomorrow.

Minor miracle and minor muscles : )

The numbers prove I will be svelte within three years.

Maybe see you on the trails! 

Please link to Run Prep 2.

Photos by GH

Run Prep 2.

There Will Always Be a Headwind.

Put your head into it. Nice and steady wins the day.

Until I got used to the headwind yesterday, my outing was the kind many walkers/runners enjoy least - one step forward, two steps back.

"Quittin'?" I asked myself early on.

"No. You're dressed for the cold. Maybe go for 4 miles instead of 5," I said.

I put my head down a bit and pushed through Harris Park. And by the time I got to Gibbons I was fully warmed up. The wind seemed more manageable and I knew I'd have it at my back on the way home. 

So, I kept heading north until I hit my 2.5-mile-marker, a bench in the middle of Baldwin Flats. I turned and flew home.

 Good start in April w two 'walk/runs' in four days.

 "I put my head down a bit and pushed through Harris Park." 

Wind at the back is where it's at!

Please link to Run Prep 1.

Photos GH