Walks: Mon. June 28 & Wed. June 30

Getting right down to business, here are our distances:

Monday: Everyone has 6K 
(Well, technically, the KW Half schedule has 5K)

Here's a route; it's just shy of 6K, but we can improvise. Some of us are scheduled for hills, some for tempo and some for fartlek. For variety, why don't we all do fartlek together? We'll warm up for a bit, then loop for a speed drill. I'll explain it at Loblaws.

Wednesday:

KW Half: 5K
Reykjavik Half: 8K
Chicago Full: 10K
Reykjavik Full: 11K

I propose we do this 10K route, with the 8K turnaround at Greenwood, and the 5K turnaround at West Lynn. I'll make up my distance on a short morning walk.

Happy anniversary to my man and I: 28 years on Wednesday!

Walk: Sat. June 26 @ Tim's

Saturday, we'll have our own summit, down by the real lake. Hope you'll join us. Here's our agenda:

KW & Scotia Halfs: 5K
Reykjavik Half: 11K
Chicago Full: 14K
Reykjavik Full: 24K

Two possibilities for the 24K route. This one takes us east along the waterfront trail. The other option is to do the shorter (bridge) route along the Spit to the lighthouse – twice. Much depends on the weather, which has proven itself to be notoriously unpredictable.

Turnarounds for shorter distances can be estimated from the posted routes. Have a look and figure out where you have to be. 

If it's hot, I'd be willing to start the 24K at 6 or 6:30. Most of the long-distance walkers will likely prefer 7. Official start time is still 7:30. Please sign in with your preference.

Walks: Mon. June 21 & Wed. June 23

Happy Summer, everyone! There were lots of good pictures from Saturday's walk, but the one I thought I'd lead with is one that you might not have seen, unless you did the 21K past the Keating Channel on Cherry Street. Notice that storm front rolling in? But we never did get that promised thunderstorm.

This week, the schedule for the Kitchener-Waterloo Walking Classic Half officially begins, though most of you have already outpaced the early distances.

Monday is hills night, but there will be a hill-free option. Wednesday would normally be tempo night, but this week we'll be having a social at Lou-Ann's after the walk to see Cynthia. Here are the numbers:

Monday:

KW Half: 5K
Reykjavik Half & Chicago Full: 8K with 6 hills
Reykjavik Full: 8K with 9 hills

Wednesday: (Note that we'll start and finish at Lou-Ann's house; reply to this email if you don't have the address.)

KW Half: 3K
Chicago Full: 5K
Reykjavik Half: 8K
Reykjavik Full: 13K (which I'm breaking into 5K and 8K over two days)

Congratulations to Margy & Rainer who did the OTMH 5K in Oakville on Father's Day. Rainer was rewarded for his double birthday-FD efforts by coming first male in the Master's category, and his good lady came in 3rd in her age category. The indefatigable couple gave the race (which has a walker's category) a big thumbs up. Something to consider for a shorter race.

And happy birthday wishes in advance to Dawn B, our Wednesday birthday girl.

Walk: Sat. June 19 @ Tim's

Reykjavik full marathon training now gets serious: our scheduled walk is just shy of a half marathon. As the day will be hot and very humid, I'd be willing to start at 6:30. Any takers?

Here's a link to our 21K route. Despite the direction indicated, let's do the bit up Leslie first, so we won't be tortured by having to walk past Tim's when we're tired and hot.

These are all our distances:

Reykjavik Half: 10K
Chicago Full: 11K
Reykjavik Full: 21K

Everyone else, come out and have fun. Regular start time is 7:30.

Here's a link to that eye-opening lecture on YouTube, about the negative health impacts (and frightening ubiquity) of fructose. It's about 1.5 hrs long, but you don't have to watch it all at once. The science is all there and the statistics are chilling. If you've ever wondered why you don't lose weight after all the walking, this might give you some of the answers.

Don't forget the Through the Garden Gate garden tour this weekend in the Beach. Peek into 26 gardens – some of which we walk past. The two-day pass is only $10 more than the one-day, and might be a smart buy. The fathers in your life all like gardening, don't they?

Happy birthday to Rainer on Saturday – and to all the dads, everywhere, an advance Happy Father's Day. And if we don't see you Saturday, have a great weekend, and great walks, wherever you are!

Walks: Mon. June 14 & Wed. June 16

Your eyes aren't in need of cleaning; this picture is blurry... from trying new a way to photograph the group without making them stop for another (sigh!) photo-op. It was taken backwards and at arm's length over my head. Blurs (and lousy framing) notwithstanding, you can see that it has resulted in at least two happy waves. Clearly, I need to perfect this technique.

Monday:

Reykjavik Half and Chicago Full: 6K
Reykjavik Full: 11K

When weeknight walks go over 10K like this week, it might make sense to break an 11K into two parts – do part with the group (6K here), and a tempo training walk on the other part later in the week.

What is tempo training? It's where we warm up for one or two kilometers, then pick up the pace, and maintain it for a long interval, before cooling down at the finish. How fast is fast? It'll be different for everyone, but as a general rule: you should have a hard time having enough breathe to carry on a conversation. Let's do it together this week, then you'll know what it's all about. 

Here's a link to an 11K route if you prefer; note the turnaround for 6K. Or, here's a link to a 6K route, with easy places to break for warm up and cool down.

Wednesday:

Chicago Full: 5K (would normally be tempo... but you'll have done that Monday)
Reykjavik Half: 6K, with hills
Reykjavik Full: 8K, with hill

Here's an 8K route We'll stop at East Lynn for some hills, and continue our distances from there. 5K turnaround is West Lynn; 6K is coxwell.

See you 7ish.

Walk: Sat. June 12 @ Tim's

Here's a bunch of us at the start of our long distance last week. Before we all melted in the heat. This Saturday, our task isn't quite so onerous:

Reykjavik Half: 6K (yes, 6K)
Reykjavik & Chicago Full: 14K

Long distance group, meet at 7 am. Everyone else, meet at 7:30. Sign in on the blog if you're making different plans.

And get out your rain gear. As you can't guarantee what the skies will be like on race day, it's good practice to get out, whatever the weather.

Good luck to Debbie and Gary this Sunday in the Tofino Edge-to-Edge Half. I've made them promise to take lots of pictures.

Walks: Mon. June 7 & Wed. June 9

As Sharon wrote, The shoes tell the story. Well, they are pretty eloquent, but I still think we need to hear the tale of the Mud Run 2010 in Sharon's own words:

Miko signed us up for this race. Us being her dad and I. I did not know that he was participating and he was not aware that I was until the moment that we picked up our bibs.

I thought we were participating as individuals. When I couldn't find our names, Miko suggested that I look under teams. A team of two? I found our names plus her father's. Surprised? I should say so. We were the last to know. Everyone knew. Her running mates and even my son. No one said a word. She was like a kid in a candy shop, clapping her little hands and giggling like a fool. We were the talk of the run.

It was raining, cold and muddy. We climbed hills that were slick with mud. We slipped, we slid and we laughed. I also ran the ten km with many breather stops. Our team came in second last, in a time of 1 hour and 55 minutes. We didn't care. Miko's dad, not a runner, did exceptionally well.

A great time was had by all and I may just do it again next year.

On the left: Only one of many water hazards that we had to endure. We crossed one that was up to our waist. There were about six in total.

After that, would could complain about a measly weeknight walk... or hills? Who, I ask you?

Here are our distances:

Monday:
Reykjavik Half and Chicago Full: 8K
Reykjavik Full: 10K

Wednesday:
Reykjavik Half and Chicago Full: 5K... with feeling
Reykjavik Full: 6K... with 5 hills

See you 7ish.

Walk: Sat. June 5 @ Tim's

Halifax had a beautiful race course. Here's one of the homes on the route. Notice they've colour-coordinated the pink and white tulips and flowering tree to the house. Sigh.

Okay, down to business. Our distances Saturday are:

Reykjavik Half: 8K
Chicago Full: 13K
Reykjavik Full: 19K

7:30 is the new start time for the shorter distances on Saturdays, to beat the heat.

I'm tempted to suggest a 6:30 start for the 19K. Is anyone but me doing it? Sign in and state your preference.

Our two birthday girls this week will have to get their birthday song by long distance. Trish, enjoy your last month in the UK. Susan, have a great time hiking in Paris... Ontario. Happy birthday, to you(s)!

P.S. Volunteers wanted for a race on July 11th. It's just a few hours, and if we can get a crew of 10 or more together, it could be beneficial to our club. Reply to this email if you are willing and able.