Not just a duck run

I visited the weight room to see the changes they had made and noticed that some of the equipment had been moved around. I went for a long run through Bow Park, Bow Pond, and King’s Pond, stopping at water fountains along the way and checking on the ducks without bringing them any food. During my run, I talked about my work schedule, including how I had covered extra dishwashing shifts and was preparing to help train a new employee who was on the autism spectrum. I also reflected on my past involvement with the Elk Beaver Ultra Marathon, which I had directed for several years before retiring from long-distance running as I got older. I finished my outing by enjoying the beautiful morning, taking photographs along the route, and ending near Mount Douglas before heading home.

Up Irvine Down Harrop trails

Up Irvine down Harrop trails I put in a solid effort on a familiar route, tackling it for the 35th time with a bit more grit than usual. My pace was slower than recent runs, but the added elevation and tough mid-route climbs made that expected. I spent most of the run in higher heart rate zones, pushing into threshold and tempo for a strong overall effort. The challenging terrain also dropped my cadence below normal, reflecting the extra work on the legs. Overall, it was a tougher day out, but a good reminder that sometimes the route sets the terms—and that’s all part of the journey.

El Nido to the Top!

Solo run up Harrop trail, from El Nido Crescent to the top of P'Kols (Mt.Doug.) I run up the trails and down Churchill Drive... On a Sunday, I reached the summit of Mount Douglas, taking in the blooming camas lilies and broom along the way. I noted the energy of the Times Colonist 10K happening nearby, with thousands of runners participating. As I climbed the final stretch, I reflected on my effort and the elevation I had gained. At the top, I found myself sharing the windy summit with just a few other people. After a brief pause and a friendly exchange with fellow hikers, I wrapped up my journey and signed off.

The 'Forest Route' trail run

Went out for a run this morning on “The Show Route”—6.86 km in 1:10. It was a mix of steady effort and some harder bursts—felt great overall! Averaged 9:42/km, and with 733 calories burned, it was a solid session. Heart rates climbed, so I know I pushed a bit harder—time to rest up and recover!

Easy Five Mash

I went out for an easy run and covered just over 8 km in about 70 minutes. I kept a steady, relaxed pace and my heart rate stayed mostly in the aerobic zones. I felt strong throughout, with most of my time spent comfortably in Zones 2 and 3. My cadence and effort stayed consistent, and I didn’t push too hard at any point. I finished feeling great and hit my move goal for the day. , Avg Cadence:64