Holiday Update

Best of the season to all. I'm writing from Calgary, AB, where I'm spending the holidays with my parents. Thus far, we've  had a relaxed and restful holiday - exactly what each of us needed.
I've been doing lots of running, and the weather has even cooperated. The first two days of my stay were quite cold. It was about -9 C for my first run in Calgary:

And -18 C for this run:

My watch has been acting up - not communicating with my HRM very well. I suspect the static from my wool base layer is causing some issues... It's also been buggy about satellite connectivity, and often freezes when I turn it off/on or try to upload data. It's less than a year old - not cool! Anyways, onward with my runlog:

Fortunately, after the 22nd, the weather warmed up significantly. Since then, it's been absolutely gorgeous out. 2 C and sunny for this long(ish) run:

I can assure you, I did not run my warmup mile at a sub- 8:00 pace - just the watch acting up. The splits after that are accurate, though. Mile 6 is quite slow because it was up a long, icy hill. I had to take pretty tiny strides to avoid slipping. Actually, that describes the approach I've been taking with my Calgary runs more generally: slow & cautious. I was relieved to realize that there is in fact oxygen up here. I was worried about that - I'm used to running at sea level, and I'm at about 4000 ft now. I do notice it during my warmup, but once my heart rate increases, I feel pretty much the same as I would in Vancouver. 

One more run to report - a  cruise around my parents' neighbourhood on Christmas day: 

The plan is to head down to the river today and run 12-15K, depending on how I feel. Strained a couple of my toes taking off out of a snow bank the other day, so my foot's a bit sore, but I'm still able to run on it. Also really missing my foam roller. That's all for now! Merry xmas & Happy New Years.

Xmas is coming

Been eating waay too many xmas cookies.
Anyways, in prep for the higher mileage in the next few days,
kept it an easy run (1hr) and then did some weights.

I swear - its Spring

Easy 1hr recovery run.
Wow, it was warm and beautiful outside.  Who would have guess it was winter!!
Did some weights after too ... another double workouts in the books

LSD ...

Long Slow Distance ...
2hr15min ... no idea how far I went (don't really care either)
Intensity was Zone2.
No injuries and no swearing - a good run in my books.
Had fun getting lost in the trails of Stanley Park - quite empty and quite tranquil.

Winter has arrived

Had my first run in the snow in months!
Went to my mum's place (by Oakridge) and then ran close to the neighborhood.
Did 3 laps of QE Park (a little over 1hr)
Did some weights in the morning.
I wonder what the weather is like in Calgary ...

The weather outside is so frightful...

... but the swimming pool inside is so delightful
Let it snow, let it snow, let it snow


1/2 hour aqua running, 1/2 hour swimming, 1/2 hour weights.  A weak triple workout.

Bliss

Went for a 1hr45min run by the seawall / stanley park trails.
I waved to every single runner by the seawall (all 3 ;))
Yeah, it was pretty empty and the trails were completely empty ... all to myself,
the trees, the sound of wave splashing - just bliss.

Another double workout in the books.  My legs are doing better than my shoulder.
Maybe I'll cut back on the weights.

The weather outside is so nice ...

... I have to run twice

Did an afternoon run in the sun (1hr) and then ran my last VanRun Wed night run of the year.
I enjoyed both runs, ... one for the sun and the 2nd for the company.
Squeezed in an upper body workout in between the runs.  Triple workout.
Tried to get some comradery as a team (seeing how this is the last time
I'll be running with them for a long time) on some of the intervals tonight,
but it didn't work out very well.

Anyways, for some reason I thought about my friend Brian (a 2:49 marathon runner)
and a 10km race (or was it a half marathon?) we did a few years back.
In that race my shoelace came untied ...
he stopped for me in the race so I can tie it up.  Yeah I was a bit mad about the way
we worked as team in practice today ... but I'm not mad anymore.
No grudges.
In fact, if anything I thought about my teammate Brian.  A happy thought.
Happy thoughts are good ;)
Its average and maybe the norm for everyone to look out for him/herself in practice these days ...
Different world, but I continue to appreciate the sport regardless.
Again no grudges, but just reminiscing great running partners and friends I used
to train/race with.

tuesday

An hour's run on a fairly flat course. I'm getting more comfortable at this pace, although it's still not quite "easy." I tried snowshoeing on Monday, and as a result, my calves/ankles were feeling  a little strange on this run. Only a couple more runs in Vancouver, then I'm in Calgary for the holidays. I have my fingers crossed for some (relatively) mild weather, although I'm not counting on it!

Tues Hill Repeats

Think it was either 7 (or was it 8) repeats by Jervis Street.
Kept the intensity at Zone 4 on the uphills.
No rain, no injuries.
Felt good.

Another double workout (hit the gym afterwards)

Easy Recovery Run

Went for an easy recovery run (1 hour)
and did a bit of weights afterwards. 
Gotta keep doing these double workouts.  Focus.
Working from home has its benefits.

Also saw Irene going to the Xmas Market.  She's always so high in spirit and happy!

It begins with a dream...

I have a dream.
I want to come in first in each of the following distances:

• 5k 
• 10k 
• Half Marathon 
• Marathon

 I have accomplished the first of the two goals above (5k and 10k), but the last 2 remain to be an enigma.
I know I'll never win the Boston Marathon or even the Vancouver Marathon, but the question is ... do I have a chance at a smaller marathon?

One of the smallest marathons I ever raced was the Edge to Edge in 2001.
http://edgetoedgemarathon.com/
It was a small but very cozy race.  I really enjoyed it ... the cozy feeling brought
out my spirit to be a better runner.
The question now is ... can this be a marathon I can win??
One way to find out - and that's to run this race.

There, I wrote it.  I'm going for the new course record in  2014.  New course for 2014 and my new goal for 2014.
Bring it on!!!

---

Today's long run was good.
I ran with Melissa for 2hours.  Gorgeous day for Dec.
I have no idea how far we went, but it doesn't matter.   We both put in 2 solid hours of undulating hills and paid homage to the highest point in Vancouver (QE Park).  No injuries and no swearing.
Good run ... although Melissa did put in some bad behavior near the end of the run - I swear she was clocking 7:30min/miles at the end!!  Any faster and she would have been dragging me along the asphalt.  Good job Melissa.