New Running Goal, New Training Chart (1)

Hills, Race Pace, Speed Work, Long Runs

Walkn, thinkn, walkn, thinkn.

My spring half marathon (April22) is a few miles behind me and my mind is looking even farther ahead, into November.

The historic Hamilton 30 K Road Race - longest continuously run road race in the universe (or is it just North America?) - is usually a spring event, for which I would not have been prepared this year. But, due to COVID-19, it was cancelled end of March. However, it might happen this year after all. 

Check Hamilton 30 K online and you will find that race organizers are planning (and hoping their plans work out) to offer registration for the 2020 race on October 5th, and hoping/planning to run the race on November 5th.

So, I have a new training chart - four runs per week, two long walks, Saturdays off - in draft form, and because it's in the early stages I will see how it feels (almost identical to my spring half marathon chart), tweak it if or where needed, then put a copy on a later post.

I have a hilly route going north toward the university, and a route going west that allows me to accommodate my weekly race pace, speed work and long runs. Why, by October 5th I should be one svelte little runner, ready to register for the 30 K.

We shall see what we shall see.

Photos From Along the Hilly Way:

Thames Park, medium hill

Wortley Road, easy hill

Route to Harris Park and the Eldon House hard hill

More to follow as I prepare for my tenth running of Around the Bay 30Km, Hamilton.

For more posts re running, please link to Now This Is Happening (6).

Photos GH

Keep Going 46, "Dress Warm"

At Long Last, Winter

Runners are dressing more warmly than last week

Before heading out the door now I tuck into warm hiking boots, two wind-resistance coats, leather mittens over thin gloves and a thick woollen toque. Red long johns? Always.

My long beard collects my warm breath and by the time I get home I look like Grizzly Adams, fresh out of a Wild West blizzard.

"First of the week at a glance" (KG46/60 = 76.7%)

After such a good long walk on Sunday I took a 'strategic day off' the following day. My energy returned and I'm set to do brisk walks the rest of the week. When I trained for marathons, Monday was usually my rest day, after Sunday's long run. Life seems to be repeating itself as I make The GREAT Canadian Comeback. 

That's OK by me. Familiar trails, familiar routines, with one big difference. When I trained for marathons there was always a specific race date in the future - almost written in stone. I have no date in stone this time, just many miles to go.

The Long and Winding Road

Link to Photos From Along the Way

Photos GH

Keep Going - Photos From Along the Way

"What a Difference a Day Makes"

 "I head for the gates"

 "Some walkers laugh at the snow"

 "Slow down at the curve"

Sometimes I walk in a wonderland.

Link to Keep Going 44

Photos GH

Keep Going 44, "Snowy Blowy Day"

"I Do Like Wintry Weather"

"A good long walk on a snowy blowy day"

For the first ten minutes of yesterday's walk I feared I might get blown away. Reality set in eventually. I weigh 165 pounds, 170 with lotsa clothes, too heavy to get tossed about, and once I got warmed up the wind and snow were mere inconveniences.

"The 8-mile trek on snow-covered paths was one to remember!" 

I set out at 12:45 and arrived home at 3:30, completely famished. I'd made extra stew the other day and it sure came in handy!!

"The beard iced-up halfway home. I gained 6 pounds!"

(Whoops! Camera fogged-up once indoors)

Link to Keep Going 43

Photos GH

Keep Going 43 - "I Like Sunshine..."

"... In the Month of May"

"A bit of shufflin' on Friday, Jan. 8! But I got hotter on Saturday!" 

I like sunshine in January too but not with such mild temperatures. I like a long, cold winter season so that the earth - and billions of Canadian plants - can rest. A few months of good 'n' cold temps will also snap off the legs of multitudes of harmful bugs. (My own, covered with red thermals and blue jeans, will do just fine).

Strange sights on Saturday during walk KG43 (i.e., Keep Going, 43 out of 60);

 "Barely a drop of snow beside the Thames in fragrant Greenway Park"

"Runners in shorts may love mild temps in January. Not me."

Come on, Winter! Show some life!

Link to Keep Going 41

Photos GH

Keep Going - More Photos from Along the way

Sunday's Long Walk

The falling of snow and blowing of wind was an on and off affair.

There were times - many quiet moments - I felt I had the place to myself.

Please link to Keep Going - Photos From Along the Way

Photos by GH

Keep Going 41 - "That's 68.33 Per Cent"

By the Numbers

"Don and I hiked through a unique section of town yesterday"

I have checked off 41 walks out of 60 for Goal 2 (Keep Going 60 or KG60) related to The GREAT Canadian Comeback. That's 68.33 per cent. I say, that's darn good.

I've had 13 walks in a row since Christmas. Haven't missed a day. So that's 100 per cent. I say, that's pretty awesome.

The weather has been mild, I have sturdy, hybrid walking/hiking shoes, colour-co-ordinated outfits and a Timex watch. Oh, and I'm in the process of cleaning up a suitable space in the basement to do stretching and strengthening exercises - within my limits, of course.

Why, sometime in the near future I should very likely be able to do more than 5 push-ups and sit-ups in a row! Mr. Svelte, here I come!

 "Access to a field and horsey corral is off Baseline St. West"

"Easy, Trigger"

And just around the corner I was greeted by cousin Chris Harrison who told Don and I a bit more about the unique property behind his street. Small world. And cool walk, I say.

Link to Photos From Along the Way

Photos GH

Keep Going - Photos From Along the Way

Photos From Sunday's Long Walk

Link to Keep Going 37 - Heckuva Walk

Photos GH

Keep Going 37 - Heckuva Walk

All the Way to Heckuva Dam

"My new, colour-co-ordinated, high-tech walking gear 

- including pork-pie hat - suits my cheery disposition"

With camera in hand and wind in my face I headed west yesterday for a 2HR:40MIN walk through Greenway Park. The halfway point is the farthest distance from home I have reached since starting The GREAT Canadian Comeback on Sept. 28. Once I entered Springbank Park - via Terry Fox Pathway - I kept going west, past the Storybook Gardens ice rink, and past the merry-go-round site, all the way to my turn-around, i.e., the path that heads toward the Heckuva Dam (near "the westest end" of the park).

 "After a 1 mile warmup, I reach the Terry Fox Pathway"

"The 2-mile mark (Saturn Children's Park) is just behind me"

 "The bridge to Thames Golf Course is the 3-mile point"

"Walker ahead wanted to see Heckuva Dam. I turned for home at 4 miles"

I covered 8 miles and once I arrived home I made the biggest pot of Harrison Hash the world has ever seen. And was it eveeeer gooood!

Link to Keep Going 35

Photos GH

Keep Going 35 - New Years Eve

2015 Year End Report

"The Green Hornet walked almost every day in December" 

New Year's Eve Day featured several busy time slots (including the time needed to make my Blue Cheese, Bartlett Pear and Honey Bacon Beauties), but Don and I squeezed in a short walk after lunch and I added on after supper - with a walk to a London Knight's hockey game, and back. So, I ended the year with a brisk walk home after a London win, and toasted 2016 at midnight. Reliable reports indicate I slept like a log.

Without fanfare I started 2016 with a 1 hour, 20 minute walking loop on the Greenway Parkway that included an occasional stop along the way and at Saturn Park for photos.

"I received a brand spanking new walking outfit for

Christmas - including a stylish 'pork pie' hat!"

"I take photos of runners for motivational purposes"

My goal for December was to complete 26 walks in 31 days and I exceeded that - 29/31. That's a healthy 93.5% 'get-out-the-door-rate' (GOTDR). I'll try to match that GOTDR at least once in 2016.

 2015 - GOTDR

October - 23/31 = 74.2%
November - 29/30 = 96.7%
December - 29/31 = 93.5%

Average = 88.1%

Not bad at all! Happy New Year!

Link to Keep Going 33

Keep Going 32

Running an Errand, by Walking

"Yesterday's snow - our first for December - is quickly disappearing"

I find this an easy way to get out the door for a walk: Select an important errand - related to a destination 1 - 2 miles from home - and walk there.

Yesterday's walk, KG32, took me - in part - to London's Downtown Library where I ordered microfilm for several 1943 copies of the Montreal Star. Ordering WW2 articles is motivating work!

Charts and graphs related to my walking goals reveal the following:

     I had 23 walks in 31 days in October
   
     I walked 29 times in 30 days in November
     (I missed three days but doubled up twice)

     I may walk 29 times in 31 days in December if I get
     out today and tomorrow. (Hey, I have more errands!)

I'm at the point in The GREAT Canadian Comeback where I don't want to miss getting out the door each and every day. That's a good point.

Link to Keep Going 31

Photos GH

Keep Going 29 - Photos

The Greenway Park Loop

"I enter Greenway Park via a path off Springbank Drive"

I get out the door on a regular basis and have found a walking route that includes Greenway Park to be my 'go-to' route.

"I turn for home at the 40 min. mark, near the Guy Lombardo Bridge"

Link to Keep Going 29

Photos GH