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C25K

Friday the 13th … Prayers and Thoughts before bed …

Courtesy: Terry’s Diary

Yes it’s Friday at this hour, on the 13th day of July. In 18 days (July 31st) I will be 45 years old. Remember that date, because it will be festive.

I’ve been mulling over in my mind some things to write about, I had a head full of things the other night, that I decided to sleep on, therefore when I got up the next morning, all those things were gone.

So I had to sit and collect some new things to write about free hand and just off the cuff. There are many little things that happened this week, they are all important on their own, but collectively they all come together as community.

Jeremy has been talking about church and families lately. Randall is out there in the field moving with the seasons and the heat. Susan has been in convention for the last nine days the house of bishops is hammering out new ideas and concepts for the Episcopal Community. News is being made there …

Stephan is working on saving a relationship taking it one day at a time. I’ve been keeping a very close eye on him and his goings on from half a world away, it has been tomorrow there for half a day now and it is just gone on Friday here.

I have been very mindful of my sober brothers and sisters this week. I want to know what the woman see in sobriety, and why they do what they do, because whatever it is that they have, I want it too.

I see them around town going from meeting to meeting and we all travel the same circuit during the week. It’s good I get to see my friends more than just once a week. We’ve been learning a great deal in our readings and studies this past week.

I also met some new friends in a meeting this past weekend. And when these friends come to visit – the room is filled with a sense of urgency and emotion. Every once in a while we get to minister to out of towner’s who bless us with their time and talent. And their words of kindness and words of need.

A very special man I know from out and about came to us on Sunday, and he has some time, and came with a heavy heart, there had been a tragedy in his life and all we could do was to listen to him share and offer our genuine care and love.

It doesn’t matter really who you are, once you cross the threshold and come down those stairs you are family. So I ask you all to pray for our friends who have need for them.

These are the hours that I steal from sleep to think on and to pray kind of out loud here on the page. Every post means something in one way or another. I don’t post “just for the fun of it.”

Can you believe that we are halfway through 2012, and halfway through the summer? I heard earlier today that I should really read the Farmers Almanac because they always get it right.

This is what the Almanac says: Nova Scotia, Prince Edward Island, New Brunswick, Quebec.

Long Range Weather Forecast for July 12th – September 7th

July 2012
12th-15th. Fair and pleasant.
16th-19th. Thunderstorms.
20th-23rd. Mostly fair.
24th-27th. Scattered showers are followed by fair skies.
28th-31st. Changeable; mixed sun and clouds, with perhaps a shower.

August 2012
1st-3rd. Thunderstorms, followed by fair weather.
4th-7th. Turning unset- tled and wet; rain showers could dampen New Brunswick Day and also Natal Day in Nova Scotia and Prince Edward Island.
8th-11th. Becoming fair and windy.
12th-15th. hit-and-miss locally strong thunderstorms.
16th-19th. A pleasant spell of weather; Gold Cup Parade, on the 17th, on Prince Edward Island enjoys sun.
20th-23rd. Wet, then fair skies return.
24th-27th. Fair.
28th-31st. Thunderstorms, some heavy, followed by fair weather.

September 2012
1st-3rd. Continued hot. A possible near miss for Nova Scotia and P.E.I. by the 3rd from an offshore tropical disturbance.
4th-7th. The Labour Day holiday may have violent thunderstorms.

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As for me and mine, the timetable for hubby’s M.A. Defense has been pushed back until October. His summer defense failed to materialize. I was not pleased with this little development because now even if he begs, a teaching job is just not in the cards for this term seeing he doesn’t have the MA in his hands, so there is nothing to put on a CV…

Which means that until he defends and / or finds a job in the meantime, he is working overtime writing and polishing his Thesis. Which means all those little plans we made some months ago will not come to fruition. We stay where we are and I had hoped to make a few trips to visit some folks on my list of things to do will have to be put on hold until we start bringing in teaching pay.

I have failed on my running training, and I really need to get back on the horse because the doc wants me to loose 2 kilos before my next visit in September. And I have yet to begin week four of Couch to 5 K, it has been sitting patiently on my phone waiting to start again.

I survived the mid point of the year and my 18th anniversary last week, the usual thought is that if I make it to my birthday I will make it to Christmas and so forth and so on. But life isn’t about survival but more of living.

I need to find something creative to do with my time, now that I am retired from school. I only have one more month of QFA coming until I get to the end of the run in August. So hubby needs to make haste in whatever he is planning to do to supplement and augment our monthly money haul.

People are in need, and friends have been talking about community. How to build it – maintain it – and save it. To bring the word of God to the masses and sharing the Gospel with the many we come into contact with every day. And if we reached one person a day, the Kingdom would be ever closer.

Jeremy has a great gig and wonderful thoughts about community and what he is doing is his respective community down under. We could learn a great deal from him and his friends.

It’s just past 3 am and I need to get some sleep so I will close this little page and wish you all a goodnight, good morning where ever you may be…


Because You’re Worth It … C25K and more …

Courtesy: Tylerbear

It is a little grim in the neighborhood today. Clouds hang low over the city from one side of the island to the other. But the rain has stayed away for the most part.

It is Monday, an off day so I wanted to get a run in today. It was a little on the cool side at 15c … I should have worn a long sleeve shirt over my singlet because I was cool. I ran up Ste Catherine’s to Greene, up towards Westmount Square and down De Maisonneuve towards the Forum. It was a good run. I made most of the intervals today.

I think I will begin Week 3 on Wednesday and run the upper Westmount route, weather permitting. We shall see. Tomorrow is an off day and Tuesday so I won’t be able to run, unless I go early in the morning. Which is what I may do, I find that running every day is almost meditative, even if you are running to a pod cast.

It is beauty day today. I have been seeing a little more grey hair than usual, since my last coloring was more than two months ago, so hubby did my hair tonight. Ah to be grateful for Loreal color.

It was a good day.

More to come, stay tuned …


Two Fer Sunday … C25K and more (report)

Courtesy: Flickr Chris Mitchell

It is the last Sunday of the month. And I was debating what I was going to do today. I had to get a run in and hit a meeting at the same time. The weather was iffy on the way out. The sky was dark and gloomy, so I packed up my run bag and set out for the Sunday meeting. The thinking was that I would run after the meeting, save for rain.

Today’s meeting was on Tradition 6 …

“An AA group ought never endorse, finance or lend the AA name to any related facility or outside enterprise, lest problems of money, property and prestige divert us from our primary purpose.”

The one idea that comes to mind when I read this tradition is “Singleness of purpose.” In the beginning the founders had their hands full with drunks and getting them sober. And it was thought, long ago that AA could expand to include hospitals, sanitariums and prisons to get people sober. That did not last long as AA consolidated their focus to work directly with the sick and suffering. It had its hands full. Expansion was decided by group conscience, not a good idea.

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After the meeting I set off for my run. It was spitting rain, so instead of heading away from home, I was going to run the hill course through upper Westmount, but I did not want to get caught in a rain storm too far from home. Instead I headed for home down De Maisonneuve. I got two intervals in today, my legs were a bit more limber and the pain was not as bad as it has been.

Which means I need to add a full run tomorrow seeing that Monday’s and Tuesday’s are off days. I need to polish stage two before I move on to week three. I am of the mind that I need to be able to run a full week two pod cast before I move on to week three. I may push week three back another week until I can master week two.

More to come, stay tuned …


C 2 5 K Week 2 – Run 2 (Report)

Courtesy: Flickr Chris Mitchell

It was another beautiful day in the neighborhood. Not as hot and humid as it had been over the past few days. None of the rain that was supposed to fall materialized.

I left on the run around 7 – the sun was going down and it was much cooler running today. I tracked up Tupper towards Cabot Square and up across to Alexis Nihon to De Maisonneuve West down to Greene and back to home via Ste Catherines.

I made several intervals tonight, but not all. I am having pain issues with my legs and I am not sure why they hurt so bad when I run. I am thinking that I should take some Advil before I run. I finished the 20 minute loop with the pod cast.

The next run is Sunday, but I may add one tomorrow, I will see how I feel then.

See ya later…


C 2-5 K Week 2 … It’s so hot !!!

It is 32 c at this hour and the humidex is sitting at 40c. It is unbearably hot outside, and we spent the day avoiding the heat and napping this afternoon.

I figured that I would shower and prep for 6 to leave for my run, even though I really thought that I would skip it, but I really did not want to skip a run. I got ready to go and today I decided to carry a water bottle with me.

That was a mistake.

I found that carrying the bottle was a terrible distraction from the run. Concentrating on carrying the bottle and not popping off the tab and spilling water all over the place. I should have left it.

Did I mention how hot it is? I did not preview the pod cast this week. So it was new to me from the get go. And I walked to Atwater and Alexis Nihon Plaza and this weeks set is 6 intervals of 90 seconds of running with 2 minutes of walking in between.

I got in two intervals before the heat took me down. And I was at the corner of Greene and de Maisonneuve. I turned around and took the Westmount tunnel back. At least I walked the rest of the program, blessedly inside with air conditioning.

My new running shoes came today, wrapped like a Christmas present. They are sweet and very comfortable. I had a discussion with my running team last night and decided that the only race that I could run in September would be the Montreal Rock and Roll 5 K. It would be too much of a push to try and run any longer length until I can confidently complete a 5k in good time.

So that is on my schedule, I have until July 15th to register for the race.

Issso HOT in here …

I wish for an air conditioner.

More to come, stay tuned …


Couch to 5 K (End of Week 1) Report (Feel the Burn) …

Courtesy: Flickr Chris Mitchell

Today’s post is brought to you by: FEEL THE BURN !!!

It was another beautiful day in the neighborhood. And I did not run on Sunday so I thought that I would add a run today to make up for missing a day in the routine.

Since I started on Friday last week, runs are run on Wednesday, Friday’s and Sunday’s. That means I got 2 days in on week 1. I am still waiting for my shoes to get here, which should be tomorrow (crosses fingers).

I took a new route today from home, running West on Ste Catherine’s to Atwater and up to De Maisonneuve running West into Westmount, all the way past St. Leon’s Church. Since this weeks pod cast is 8 sets of 60 second runs with 90 second walking, I run all the way out for 6 sets and turn around and head towards home.

I did better today, I made 6 of the 8 sets of runs and walked the rest of the way. It was a hard run because my legs burn like fire. I guess that will pass in time. I didn’t take a bottle of water with me, I found that I didn’t need it, because I hydrated before leaving the apartment.

This means I start the week 2 pod cast on Wednesday.

Stay tuned, more to come …


Couch to 5K Day 1 Run Report …

Courtesy: Flickr Chris Mitchell

Today’s blog is brought to you by: KICK MY ASS !!!

It is a beautiful day in the neighborhood. Blue skies and breezy conditions. Today was my first day on the Couch to 5 K run. It was a 5 minute warm up, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Having not run in a very long time, it soon became apparent to me that this was going to be more work than I anticipated. I did well all the way to the half way point, then I fell off. My body is not in the shape I wish it was in. And may take some time to get it that way. But it is a start.

I couldn’t get my Map My Run to work because my phone was in my run pack and I couldn’t get a signal, so that was a bust. However I did map my route. I began my run at Chomedy and ran West on Sherbrooke all the way to Clarke where I turned down towards St. Leon’s Church. I ran back East on De Maisonneuve to Greene and down to Ste Catherine’s Street towards home.

I did not make all the run segments which means I need to step up my game on my next run which is set for Sunday. The runs are run three days a week – Wednesday, Fridays and Sundays. But I may add a run tomorrow, I’ll see how I feel about it then.

St. Leon’s Church is midway through my run which affords me a water stop if I need it because I have keys to the church hall. I didn’t carry water with me, I don’t know if that is a bad thing or not. I could’ve used water on the run, and I wonder if I shouldn’t carry a water bottle with me, as long as my phone is in my run pack.

Any comments or suggestions would be greatly appreciated.


Pod Cast Walk Through C25K Ep. 1

Courtesy: Akam1k3

I have a collection like this one, but not as big.

It was a beautiful day in the neighborhood today. The skies were blue and a light breeze was blowing. It made for a really great night to head out for a meeting.

On the way out I previewed the Week 1 C 25K Pod cast. It lasts about 30 minutes and the run is 3 days a week, Wednesday, Friday and Sunday. I am going to run  my first day tomorrow. I have planned my route through Westmount, a very scenic route all the way to St. Matthias Church and back. The pod cast works really well and I am itching to start. However, my shoes aren’t here yet, I still want to start tomorrow.

I got to St. Matthias early and sat out front for a bit enjoying the night and was talking with friends. I ended up inside and the chair asked me to read for her and it was a full meeting. Thursday’s have been really good because I’ve been hearing speakers share, that I have never heard before, and that included tonight’s speaker.

It was really great listening to our speaker tonight because when she came in, she came through Tuesday Beginner’s. And she is three years in now. I had never heard her speak before. So it was a good night all around.

On the way home I finished up the pod cast which took me almost all the way home, so my run track is set from Chomedy to St. Matthias and back to Chomedy along Sherbrooke Street.

I read a report about apps that run your battery down so I don’t know about running Map My Run, Couch to 5 K and the weekly run time meter all at the same time. It’s not like I am running 5 k from the first day. So we’ll see how that works.

I hope you had a beautiful day today.

More to come, stay tuned …


C25K … Couch to 5K …

C25K, is a fantastic program that’s been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks.

With the help of the Couch to 5k program, In less than seven months, I went from a 47 year old, 104kg, 30 cigarettes a day sort of guy to an 82kg, 0 cigarettes, running 45 to 50 kilometers a week sort of guy. Ten months after finishing C25K I completed my first marathon. Since then I have run another 5 marathons, as well as 8 ultra marathons including a 100km race.

And I’m not the only one, C25K has been responsible for getting thousands of couch potatoes up and running.

Its secret is that it’s a gentle introduction to getting the body moving, starting off alternating between walking and running small distances, and slowly building up until after 8 weeks, you’re ready to run 5 kilometers or 30 minutes non stop.

The reason for putting this site together is to try to create the definitive Couch to 5k resource on the web. For the novice, there’s a lot of information available…it’s just a matter of trying to find it all. That’s where c25k.com will hopefully help. I’ve tried to collate links to just about all of the information you’ll need for the Couch to 5k program, plus some other sites that I’ve found fantastic to assist my running after graduating from C25K.

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Couch to 5 K …

Today I met with a friend, and fellow runner over lunch. I told him of my desire to start running and he asked me why I chose running? I told him that I had been reading Kyle Shewfelt’s Blog about his marathon training. And that I wanted to do something big, now that I am out of school and have time on my hands.

He pointed me at this website, (C25K) and I downloaded Robert Ullrey’s C25K Podcasts. 9 weeks worth of training music. Robert has recorded nine podcasts to accompany you on your runs. Some great music, plus Robert will tell you when to run, and when to walk…a must have.

Then I bought my very first APP from the Android App Store. You have to give a credit card to buy the app. I have now graduated to being a total phone whore. Because up until now, I’ve been using free apps. But I wanted this phone app because it is a 9 week program with timers and notifications that work along with your music selection.

My goal of betterment will begin this weekend. I still need to buy a pair of running shoes, because I don’t know how long I can run in High Tops. I was going to buy some on EBAY, but my last episode with a buyer screwed up my account and won’t be resolved until next week. And he told me that I really need to buy shoes from a reputable shop with someone who can fit a shoe properly or I could really screw myself up.

Hopefully Rev Quebec will come through soon and I will have plenty of money to spend on me.

Wish me luck …