Back.....

Safe to say, I wasn't running for time tonight. Far from it. An easy 7 k, and the best of the lot was barely over 7 minutes. But it was meant to be easy. It's great when things finally go as planned, LOL.

A two month semi-hiatus from solid and consistent running since late summer brought me to a point where the time had come to just get out and stay at it for a few kilometers. I expected it to be painful, but in truth, it was easy. I'd have to say mildly successful, given there were no twinges of pain, or complete failure in either calf, air was good, and energy never waned. Maybe it's the regular 60 min plus biking over since mid August or the priority I gave to adequate rest. Whatever, it's a time for a fresh new look.

None of those habits were running and they  didn't offer a feeling of total relaxation, neither did they give that meditative release I had been getting from regular runs for years.

Touching base here will hopefully offer a little reminder. Time to keep going; enjoy the cool fall nights, if the weather really sucks stay with the treadmill. Whatever the case, keep moving. Stay simple, have fun and build the base. Upright and smiling all the way.

The Joy of a Successful Long Run

A couple of days ago, I set out to finish off my yearly mileage with something special.

I started with only cautious optimism. Over the past few weeks, nagging aches and pains slowed my progress - frustrating calf pain for one.

It's been a rare day lately, that I've been able to go out and run the kind of 10 k plus distances I once found far easier.

With satisfaction, I can say that a relaxing, slow and easy 17 kilometers on December 30th felt absolutely wonderful. 

Maybe it was more abundant rest or ample recovery, but  to get out on the road/trail and run a distance that  I had trouble with all through the fall was super. A gentle approach was most likely the key; no knee soreness, no stiff back, and no abrupt calf pain..all good. 

Moving into 2016, the lesson is simple - take it easy, be consistent and enjoy it one run at a time. The time will come for more focused, purposeful running.

For now...here's to a successful running year in 2016, however you choose to define it.

No Snow, No Problem - You Can Always Roll!

Here is in the St. John's, NL area, we haven't had much snow lately. There have been a couple of snowfalls, one storm in fact, but nothing has been able to last.

I love to XC ski, been doing it for about 20+ years now.

I didn't want to be limited by the elements, so a couple of months ago, I discovered roller skis. I did a little research and found a reputable and positively reviewed supplier at www.rollerskishop.com. Their service and product are both fantastic.

It's an easy workout, though you'd never say it in the video below. I have a starter set with slower moving wheels. For safety, I stay away from traffic - parking lots and deserted road, and always wear a helmet.

Check it out...

Roller Ski Video

Finding Running Support on Twitter

Among runners, there is a wide range of approaches toward being the social or the solitary type. I have enjoyed the advantages of both.

The online world these days offers a multitude of ways to connect with each other on areas of interest. Running is no different. Twitter has endless possibilities when it comes to connecting and sharing.

Online Twitter chats are excellent ways to meet and discuss in realtime. For example, using the hashtag #runchat, runners connect on Sunday nights and usually systematically respond to questions from a lead tweeter. They also keep the chat ongoing. There are probably lots of other Twitter chats on running out there. Please share if you can.

It's a great way to get advice, share experience, and connect with like-minded folks. We all need a little social interaction, so go ahead. Get tweeting and find your tribe.

A New Focus on Form

A lovely little 7 k run on this beautiful sunny September Sunday morning has made for a great start to the day.

I usually get a session on the spin bike daily but it doesn't match the satisfying effects of a run outdoors. Maybe I need to pick up the pace on the bike, lol.

I haven't logged a heap of mileage lately, but I did just finish up a 30 Day Challenge in flexibility and strength work from a site called Kinetic Revolution. The coach is James Dunne. It was tough in places, but the emphasis on squat-type movement has certainly been worth it. I feel new strength in my quads and calves. I am also more conscious of a more fluid and efficient form. I would definitely recommend the program. They offer a 6 week running focused program as well. It's quite reasonable in price, so I am giving it a serious look right now.

James does a great job with this. His instruction is clear. If you have an interest in improving your form, and ultimately your pace, you'll appreciate what he has to offer. Some of the routines rely on upper body strength. I would recommend taking great care in these sections. Listen to your body and take it easy.

What's in a Name?

A cardinal sin for anyone creating or building something is to give it a title first. Unfortunately, that's not how it works with blogging.

Not a great practice but it does force some forethought and planning. If anything, it might limit rambling.

For me, one of my greatest pitfalls (or failures...) with running has been a lack of consistency. That may take the form of periods with very few runs punctuated by binges later on. Sometimes, it's been breaks, from which I've had to restart from scratch altogether.

In those times when things have worked best, I've usually started with a small, flat stretch that works for me. It's usually easy to get to and easy to run. It's always a good place run when the weather doesn't cooperate or in the fall or winter when time may be a factor.

In the recent past, this little spot has been a real good goto when it comes to keeping consistency and building an aerobic base. It helps get those midweek shorter runs in, but it also helps as a great spot for a warm up or cool down for the ĺonger runs.

We need these kinds of places in building a habit and a feeling of accomplishment. They are really more than just a place; they become part of a plan, even a strategy. As you progress, you may feel like you've grown out of them. Don't be too quick to forget their importance though. You never know when you might need to go back to your running roots to re-establish your consistency again.

And so....that's what's in the name.

Getting Started

As with so many creative ventures starting is always the hardest part; no different here.

But there's only one way to do it. Of late, I've noticed that those most comfortable with creating and sharing don't seem to worry too much about perfection - they just go for it. Whether it's video sharing or social media, they just jump in.

So...this blog is about running. It may be quite random, no great plans. I've been active and hitting the pavement, gravel, and even the treadmill for a while. I hope folks find it useful.

Happy Running