This Is Happening (4).

Half Way Through Half Marathon Training : ) 

Mojo's Runner; by James Best, Used w Permission

"It's not me! I wish!" : ) GH

I'm running four times per week now. Used to run 5 - 6 times per week when I was serious. Add up all the runs over all the years and the total would be very high, and not once did I look as smooth and speedy as Mojo's runner, top photo.

That being said, I'm slow and steady (and approaching svelteness, in my opinion), and am approaching London's April 26th half-marathon race date with growing confidence.

 Steady Eddie - Walking to the Downtown YMCA three times per week. 

 Walking north on the Wortley Rd. overpass to UWO once each week

I find microfilm at UWO. Found this painting

under the Wortley Rd. overpass at Horton : ) 

While running recently, a few thoughts about "where I'm at in my training" have crossed my mind.

E.g., I've got a pretty well balanced weekly routine:

On Sunday I do my long run, to develop stamina, and on the last two Sundays I have completed 8.25-mile runs at a comfortable pace. I am steadily running under 6:00 minutes per kilometre, just slightly faster than my projected race pace. But I still have to add five miles (about 8 km.) to the long run, so we'll see how the next half of the training schedule goes. 

The Terry Fox Pathway has mileage markers, so I can time

each half- or full-kilometre. Steady as she goes!

Monday is an 'R' day; rest, relax, catch up on my laundry, reading, Samurai Sudokus, etc.

Tuesday is a "hill run" day, i.e., a 5 - 6 mile run on a treadmill at the Y. Some treadmills have a +/- 'incline setting' function, initially set at 0.0 so people run on a flat surface. During most runs I set the incline at 0.5, slightly uphill, but on Tuesdays I adjust the incline from 0.5 to 2.0 or 2.5 or 3.0 for 250 metres at a time, hoping to build leg strength for hills on the race course. I run on a steeper incline 12 - 16 times over 8 - 10 km. distance, and I think the extra work will pay off on the race course.

Wednesday has become "speed work" day. I gradually change the speed per kilometre on the treadmill over 8 - 10 km., from an easy, warm-up pace of 9.6/9.7 kph to race pace (10.1/10.2 kph) to 10.5/10.6 (for now; higher numbers are ahead). In other words, I slowly accelerate from speeds that are slower than race pace, to race pace, then to faster than race pace, with the hopes of raising the bar in my comfort zone.

Thursday is a 'W' day, during which I typically walk to the University of Western Ontario to collect information about WWII from vast stores of microfilm.

Photo Credit - Editorial cartoon by Canadian James Reidford

from the Nov. 17, 1943 issue of The Montreal Star

I reversed the order of 'W' and 'speed work' last week

due to having a bit of a cold/fever/sneeziness. 

Friday has become "race pace" day at the YMCA, with most time during the run spent at 10.1 - 10.3 kph. Hopefully, on the April 26th race day I will be very comfortable at my projected, desired speed, i.e., just a bit faster than 6:00 min. per kilometre.

Another thought has also returned regularly while involved in training runs, ie., I like the idea of 3 runs at the Y followed by a long run outside. As long as the pathways are clear I will continue to hit the road on Sundays, to see how the indoor training is helping with my slow and steady long runs, some of which will be on parts of the actual race course soon.

For now, all is well and by Sunday I should be ready to add another kilometre or mile to the long run on the Terry Fox Pathway or TVP (Thames Valley Parkway) to UWO.

Photos From Along the Way:

Hell, Michigan. My running group "danced with dirt"

Gord warms up for his first leg.

I return home from UWO via this bridge regularly 

Five o'clock traffic on the Horton Street Extension

Last week was Week 8 of 17. So this week I hit the halfway point 

I already plan to change Friday (Y 5 mi. Easy) to Y 6 mi. Speed

and run 9 miles outside on Sunday, Easy - weather permitting

More to follow as I continue work on The GREAT Canadian Comeback.

Please link to This Is Happening (3)

Photos GH

Photos From Along the Way (2).

Terry Fox Pathway Scores a 10

This journal entry goes a few years back : )

This winter I have not ventured onto the Terry Fox path, west of Wharncliffe Rd., because I either head to the YMCA for workouts or walk north toward the UWO (for research purposes) on the Thames Valley Trail However, when warmer weather returns and the path is clear of ice or snow, I will head west to try out my running legs. I have registered for a half-marathon race in April (on Sunday the 26th) and will want to see how my indoor, treadmill training translates to tarmac.

That being said, my computer's photo files run deep and offer up good views of one of London's most popular pathways.

Photos from Along the Way:

Please link to Photos From Along the Way.

Photos GH

This Is Happening (3).

Run Slower! Run Slower!

I am heading north toward The Fork of the Thames. Temp -1 Celsius.

I can be very specific about the speed of each run I have completed at Downtown YMCA and recorded in my journal (re distance, time, average speed in miles and km). And since my last entry on January 15 I have adhered to my half-marathon training chart and have had positive results during three runs and workouts and two long walks per week.

Got the numbers to prove it.

But I had a nagging feeling that I was going 'too far too fast' on the treadmill (such an easy thing to do, you just have to push a button). And though the last 3 - 4 months of running had prepared me well for increases in speed over distances from 3 - 5 miles ( I was recording PBs or 'personal bests' on a regular basis), one side of my brain was regularly sending fleeting messages to the other side that went a little bit like this:

- you ate up this kind of training in 2003 and 2004 as you prepared to run a qualifying marathon for the Big One (Boston marathon)

- you're 16 - 17 years older now

- why not play it safe and take it a bit slower?

- you ain't no spring chicken anymore, Gordie Boy!

And, over the last few days I have started listening to the message: Go slower, and enjoy the view.

So, today's workout as recorded on my training schedule - 7 Miles, Speed Work - has now been scratched out and changed to "7 Miles, Easy." After all, I had a very good 'hill workout' this past Monday, a very good 'speed work run' (faster than my planned race pace) on Wednesday, and a steady, easy-ish run on Friday. All in all, I want to be a Steady Eddie rather than someone skirting with injury.

Photos from TVP, London (earlier in the year):

We are now into February and I look forward to adjusting my month's worth of workouts to a more conservative pace. If I feel strong and steady by Feb. 29 - after I get a couple of 7 and 8 milers under my belt - then I might turn up the 'speed work dial'... just a notch or two.

Update from Monday, Feb. 3:

I ran 12 km. (7.456 mi.) on the treadmill yesterday. City paths and sidewalks were snow-covered. 

Pace: I ran slowly for 0.3 - 0.5 km., then gradually increased the speed from 9.6 - 10.1 kph, a couple of kms at a time. My race pace will hopefully be very close to 10.0 - 10.2 kph.

There are 12 weeks of training to go. Still healthy! 

Please link to This Is Happening (2).

Photos GH

This Is Happening (2).

Easy Speed Work for Starters.

I have traded the trail for a treadmill. Same thing...

but different.

Today's assignment: Y 5 mi. w ladder.

I know what it means because it's on my training chart as I prepare to run a half-marathon in late April. And I made the training chart.

It means I need to go to the YMCA, pick a nice and steady treadmill (rather than an outdoor, measured trail), run 5 miles, set a pace that is close to my predicted or desired race pace, and then get on a ladder.

When I was younger and a serious half-marathoner/marathoner my predicted or desired race pace was often based on my desire to run fast enough to qualify for the Boston Marathon, the chief goal of many a runner. Currently, I just want to develop enough strength and speed to transport myself comfortably over 21.1 km. or 13.1 miles and cross the finish line with a smile on my face.

So, when I step onto the treadmill after lunch I will gradually increase the speed to 10.0 kph during the first 2 - 3 minutes. I already know, by past performance over the last year or two) that 10.0 kph (kilometers per hour, or 6 min. per km) is a comfortable speed and it is very close to my predicted race pace.

I still think 'in miles' but will train 'in Ks' because the

race course will be marked in Ks

About that ladder thingy: Once I have warmed up on the treadmill, i.e., after about 5 minutes of comfortable running, I will increase the speed to 10.1 kph, then to 10.2 kph, etc., every half-kilometer or thereabouts (gradually), until I reach my top speed (within my current limits), then reverse the process back to 10.0 kph, and even lower if desired.

Over the course of the next 14 weeks I will repeat the same type of run every Wednesday, and gradually increase the distance I cover on the treadmill. E.g., in February I will start running 5.5 miles during the Wed. workout. And my overall speed should increase a bit too, while staying within my limits.

We'll see how that goes!

Please link to This Is Happening (1).

Photos GH

This Is Happening (1).

The Running Chart is Running.

I am already at 10. I will get to 20 by April 12, 2020.

It seemed a good idea at the time.

My workouts at the YMCA were going well. I was getting a steady stream of Personal Bests (PBs) at 3.0., 3.5, 4.0, and 4.5 mile-distances on the treadmill. Also, based on past experience, I knew I was capable of running 6 - 8 miles nice and easy anytime, if I wanted to do so.

So, after mulling over a recent invitation to join a half-marathon training group (it started in January), I made a multi-layered decision.

[re the invitation I previously wrote the following: "While walking home from the YMCA last week I crossed paths with a former running mate who invited me to join his half-marathon clinic (targeting an April 26th race date), beginning in January. I said that I would visit his website and consider signing up. And I have (visited the website), and I'm not sure about putting my name on the dotted line." Please link to Same-Old, Same-Old...]

First, I checked the training group's website. Second, I checked the calendar ("How many weeks 'til April 26?"). Third, I reflected on dozens of past training programs I have joined or developed on my own. Fourth, I felt I was pretty darn good at developing a running chart and following it until a specific race date. Fifth, I developed a draft training chart in 10 minutes. And sixth, I visited the 'forestcityroadraces' website last week and signed up. Eight, paid my fee. Nine, was immediately accepted without references!

There is no number 10.

Yup. This is happening.

And it still seems like a good idea. If I like the race T-shirt, hit a flexible time-goal at the finish line, don't have to race in a blinding ice or snow storm, and can wobble home post-race to enjoy a cold IPA on my front porch, then the whole venture will be a success.

 My Knights may still be in the playoffs in April. Cool. Motivation!

This is happening now. I'm on Week 3, Jan. 13 - 19.

The running chart is calibrated properly. I run on 'phantom power'
with a wonky hip. But tweaking is allowed : )

I'll follow a solid 'indoor, outdoor' program and

maintain a positive frame of mind. 

For those who look at the chart and wonder about the Wednesday runs (e.g., Y 5.0 mi. w ladder), I'll be doing mild speed work at the YMCA, and running w a 'speed ladder' in mind (adjusting treadmill speed gradually upward as weeks go by). 

Details to follow.

Please link to 'Same-old, Same old' Makes Me Feel New

Photos GH