Thinking Out Loud Thursday #5


This post is yet another link up with Amanda at RunningWithSpoons.

  • “It was the best of times, it was the worst of times” So wrote Charles Dickens at the start of A Tale of Two Cities, a book I used to teach, and lines that so clearly summed up today. What had already promised to be a very long day of work began with me being rear ended when I was a bout 5 minutes from work. My van now has a hole the size of my phone in its bumper. Fortunately nobody was hurt, but the other driver and I are both inconvenienced by the accident and the resulting repairs. Of course I still had to make it through the day, but it was, to quote a friend, a peppy day and my Admin partners and I seemed to be putting out fires. All. Day. Long. On the plus side though we had a good turn out for our Parent-Teacher Interview night, and I won the 50-50 fundraising draw for our #TeamCostaRica school trip.
  • I recently applied to be part of the Team Awesome for #runottawa2017. This is an initiative by the organizers of the Ottawa Race Weekend to harness the enthusiasm social media savvy runners to post updates about their training plans, struggles, goals, and race weekend activities. As this is the Canada’s 150th birthday year, I thought it would be great to be part of this opportunity to connect with other runners to celebrate a sport I enjoy and the city I love to run in. I discovered Team Awesome last year when fellow teacher and runner Rebecca Wemyss wrote about it on Twitter. Here’s hoping I’m selected, but I know there will be lots of other worthy applicants.
  • Jon Snow may not know anything, but I know winter is coming to Ottawa. I have not been shy about being a fair weather runner, and I’m worried that as the temperatures dip and the precipitation turns white I will not get out for runs. In fact today is the first snowfall in Ottawa with a predicated 5-10 cm expected. Thanks Rebecca for this great photo of her last out door track session.


    A photo posted by rebeccaruns (@rebeccaruns) on Oct 27, 2016 at 3:39pm PDT

    Typically the first snowfall doesn’t stick, but at the end of the day there was noticeable accumulation. Last weekend I tried to toughen myself up a bit by running in the rain. Surprise surprise I didn’t melt so I’m sure I can run in snow, but I know I have to build some resilience (and wear proper clothes). This morning as I was walking my dog, my neighbour was heading our for her run. Oh how I envy her confidence running in the cold!

  • On the weekend I managed to do something I wasn’t 100% sure I could actually do. My long run on Sunday was 21.5km, and I managed to run it in 2:09:49. Not only did I run a half marathon, I crushed my previous time by 40 minutes. Of course this was the distance I had been training for most of the year, but my time is still 10 minutes faster than  thought it would be. The accomplishment itself warrants its own post, which is coming soon.

    Distance demon demolished #longrun #runchat #runningdad #Ottawa

    A photo posted by Chris Hale (@seehalerun) on Oct 23, 2016 at 1:14pm PDT


Thinking Out Loud Thursday #2


After a late start to my first Thinking Out Loud Thursday, and a missed Thursday last week, I’m back with my second Thinking Out Loud Thursday. This links up with Amanda at Running With Spoons.

  • My wife and I recently celebrated our 22nd wedding anniversary. We are both amazed that the time has flown by so quickly as it seems like just yesterday that we newlyweds. Of course having three kids aged 19 to 13 should have been a clue that we’ve been together for a while, but it just doesn’t seem like 22 years.
  • Last week was supposed to be race week for me. However I decided early in the week that I would not be running the Army Run Half Marathon. It was the right decision, but it left me feeling a little out of sorts all week. I only ran once, and some of my food choices were questionable, especially on the weekend. I’ve started looking for another fall race that fits my family schedule so that I can possibly get a Half PB. Interestingly, my bib for the Army Run was 4905 — I’m 49 and my last/only half was 5 years ago when I ran the  Army Run in a less than stunning 2:49. After a couple of years of relatively consistent running and learning, I had hoped to PB somewhere below 2:30, but it just wasn’t in the stars. Thankfully Ottawa is a great running city and there are other opportunities.
  • Ringette season is upon us so I am back on the ice as a coach. After a summer of running, my legs feel great and skating is pretty easy, except for some different leg muscles I’m now using.
  • This week I ran with my school’s Cross Country Team.  Last year I had promised to get out with them, but I never made it. It was great to be out with the students and coaches for an easy 5k in the neighborhood. It was especially nice for coaches McColeman and Collins to keep the pace manageable for me and the newest team members (5.2k @ 6:33/km).
  • On the last day of summer, I hit the trail and the road for a stress relieving run. While I was hoping to hit 10k, I wasn’t sure given the limited running I’ve done recently. There was no need to worry however, as I ran a 10K PB in 55:31. My splits were very consistent in the first 5k, but slipped a bit in the second 5. That was fine with me though as it was great to be running. No watch, no stopping, just my phone chirping my split times as I zipped along.

Early Bird Triathlon Review

A few weeks ago I participated in my first triathlon, the Early Bird Triathlon organized by Somersault Events, a local company whose events “are organized primarily for the recreational enjoyment of participants of all ages and stages.”  This sentence from their mission statement perfectly describes me and my focus as an athlete.  I enter races not for prize money, but for the enjoyment.


2016 Early Bird Tri & Du Race shirt

In terms of a simple goal for the day, score one for the Early Bird Sprint Tri.  I had a great day, as I usually do at Somersault events.  In an earlier post, “I am a Triathlete!”,  I described my somewhat spotty/sketchy/non-existent training plan for the day.

strava calendar 2016

Not much training done for a late May event. Oops!

With such a weak lead up to the day, I wasn’t really sure how things were going to turn out.  I needn’t have worried.

The night before race day, I organized all of my gear, making sure I had my bag packed with bike shoes, helmet, towels, food, water, and race bib. I made sure the tires had air, and that the bike computer worked. And it was good that I checked both of those things, because they both needed work. The air int he tires wasn’t a big deal, but imagine my surprise at 11 pm to discover my bike computer had stopped working. Fortunately my workbench has a drawer full of mysteries. Imagine Mr. Dressup’s Tickle Trunk and you have a good idea of the remarkable things I have hidden away “just in case”. That’s right, I had the exact right battery. So I got that sorted out and headed off to bed.

Flat SeeHaleRun Tri version

Flat SeeHaleRun

On the day of the race, I was up before the alarm clock, earlier than I usually get up for work. I even woke up before the coffee machine started. Seriously, who gets up on a Saturday before the alarm clock? Okay, maybe I was a little anxious. One of the great things about Somersault events is the number of people you run into there. The events draw all sorts of people to them, from recreational athletes (me!) to elite athletes, and everybody in between. As I was loading my bike into the van my neighbours came out and started loading their car. Of course they were also headed to the race to cheer on family members (including the 72 year old mother) who were going to compete in the Try-a-Tri and the Sprint Tri distances. After the event another neighbour stopped by to say she had seen me finish as her kids were competing in the Kids race. Ottawa is a small town, but we’re pretty active.

Once I arrived at the race, which was centered around the Carleton University campus, I found a parking spot not too far from the setup area. One of the benefits of using Carleton is the abundance of parking, and a good path system for people to travel between the swim area and bike/run transition zone. Because the race is in late May, there is no open water swim; instead the swim is held in the Carleton 50m pool. Of course the downside is that it is 500+ meters between the pool and the transition zone so you have to accept the time loss (if you choose to walk rather than run back to the T-zone).  Once I found a good spot for my bike and gear that provided good landmarks so I would remember where to go, and gave me a good path to the bike and run routes, I went to get marked up. Fortunately, there was space beside my bike for my brother-in-law so when he arrived a few minutes later he was able to set up quickly.

While I had taken part in the pre-race orientation session the evening before during packet pick-up, I was not really prepared for the mass that is the self-seeding wave start. The pool area was very well organized, but there were a lot of people waiting to get into the water. Thankfully my brother-in-law settled me down and explained that there will be a wait before we needed to worry about our place in line. Each swimmer is sent out at 15 second intervals so the line did take a while to get to us.  He also encouraged me to join the 12 minute line for the swim instead of the 15 minute group. As I mentioned, I hadn’t really prepared for the race, and had not done any real swimming so I was going to take it easy and take a slower pace.  Am I ever glad I didn’t do that! As it was, I could have passed my brother-in-law; we finished the 500m together under 12 minutes. Once out of the pool, we headed back outside to our shoes and started to walk/run back to the T-zone for the 21 km bike ride.

Unlike last year’s duathlon, my bike did not have any mechanical issues during the tri.  I’m sure that has a lot to do with the tune-up it received from Mobivelo as an early Father’s Day gift.  The gears worked great this time. I wasn’t trying to kill myself as I had not been on the bike at all. In fact the first time I rode it this year was race day — not a recommended strategy — and I’m pretty happy with my 46 minute time. Sure I’m not winning any prizes with that time, but it was good and my legs were strong the entire ride. The route itself went north from Carleton U along the Rideau Canal and then back to Hog’s Back Falls and back to to Carleton; the Sprint Distance did this loop twice. The segment to Hog’s Back is slightly uphill so it was a good challenge for my untested legs.

The return to the T-zone was slower than I planned. I still have to work on switching from my bike shoes to my running shoes.  Even though I have speed laces, I still find the move to running gear is my slowest. Oh well, if it was easy it wouldn’t be worth doing again and again. Regardless, the run was also okay except that it was along the uneven edge of the road. Because I was worried about injuring myself, I ran on the road until the path evened out a bit.  I had practiced this out-and-back loop route the week before so i wasn’t totally unfamiliar with it and I was ready for the hill in the middle.  It was great to see my neighbours along the route as they cheered me on, especially on the way back.  As I often do, I fell in with a runner whose pace I liked and stuck with her.  She was finishing the Long Tri and she looked like she could run forever.  I kept up with her, though, and finished strong (I think). Even with a slow transition, I managed to come in just under 30 minutes. When I crossed the line I raised my hands triumphantly, knowing that I am a triathlete.


Brothers & Triathletes in arms!

Having now completed a tri, even a Sprint distance, I know I will do another. I may even challenge myself to a longer distance, just not yet. For those looking to give multi-sport a try, consider one of the Somersault Events. They’re fun, but challenging, and they have distances to fit most abilities from beginner to elite.

After the storm that is June

June is always a busy time in my home. Both my wife and I are trying to wrap up the year in our respective schools, the kids are ready to be done with school, there  are birthdays, and there are retirements. With all that, there is little time for running. At least we were getting out to walk the dog 3km most nights. Still, a walk is not a run.  I did try to get out for a run one night, but it was interrupted by President Obama’s visit to Ottawa. Apparently my route along the Rideau Canal interfered with the security of his route to the airport. 
So we’ve made it to July, and now my running can resume.  My brother-in-law Has signed me up for another Sprint Triathlon July 31 so I have a few weeks to get ready for that. Compared to the Early Bird, I should be in much better shape and have a better result. My only concern is the open water swim, but at 500m it won’t be that terrible. Starting tomorrow I will be biking to summer school (a little over 8km each way). 

Tonight in running a 5k fun run to support my daughter’s field hockey club, The Nepean Nighthawks. I haven’t run in over 2 weeks, so it will nice to be moving again. 


Like many other days, today is a great day to go for a run, whether it’s part of your regular routine or you’re just taking this first tentative steps. Today is also #GlobalRunningDay, and you will be joking millions of other people around the globe who appreciate (not necessarily like) running. To all you marathon and beyond runners (Ray Zahab, Barkley Marathon participants and planners), you speedsters (Canadian marathon & 10K champ Lanni Marchant),  you seasoned and newbie runners alike, I salute you and the effort you make as a runner. Today isn’t about running further than everybody else; rather it is about celebrating the joys of running.

source: Strava

Happy New Year! Welcome to 2016

As this is the first day of 2016, I thought I should take a moment to write a quick post; something to start the new year. The family ended 2015 is quietly as possible, recovering from a hectic run to the holidays and the requisite illnesses. We watched movies, read books, listened to music, and laughed about some of the things we did in the previous 12 months. So now we find ourselves at the beginning of a new year, 12 new months to make new memories.

We do not typically make lists of resolutions, although we occasionally reflect on things e can-do differently in the weeks and months ahead. For example, while my wife has read well over 100 books this year (10 in the last 2 weeks), I haven’t read many books at all which is unusual for me. So this year I hope to read a modest 12 books. This doesn’t seem like much compared to my beloved’s total, but it is a dramatic improvement over this year. Also we plan to continue leading a healthier lifestyle through good eating choices and exercise. To that end, I am already signed up for my first race, a Sprint Triathlon in May. I will have to hit the pool a few times to make sure I can finish the swim portion and still have energy for the cycle and the run portions.

As the year moves forward I plan to run more races, maybe even going back to the half marathon. Certainly I plan to finish some races with faster times than this year. It’s always good to have some goals!

A Tale of Two Seasons

Usually my autumn and winter running is much like the start of Dickens’ A Tale of Two Cities. It was the best of times, it was the worst of times.

Surprisingly, I  have enjoyed running and the the feelings associated with it. Although I have often said I do not exercise and I am not a runner, that isn’t really true. That said, once winter comes along, I stop running. Because where I live it is usually cold and snowy in December. Look at the forecast from this week in 2014:


Do you notice the temperatures? Most days the thermometer registered a number around 0C, but check the fine print. In Canada we use this little thing called wind chill to indicate what it really feels like. That means on most days it wasn’t really sitting just above or below the freezing matr; no is really felt much colder, like -15C (5F for any readers south of the border). And if that’s not bad enough, take a look at snowfall? On December 10, there was 15 cm of snow. That is NOT running weather.

Let’s jump ahead a year. Back in late October, as the weather started to get colder, I stopped running. I managed to time my break perfectly with a case of shin splints which wasn’t fun but it did help add to me excuses reasons for not running. I assumed that we were headed to another cold, wet, snowy autumn and early winter. Oops, I didn’t see the El Nïño effect coming into play quite so early. Look at the weather for this week:


What a difference a year makes! Nice early fall running weather in the middle of December. Of course this doesn’t mean I have actually been running. However, as I was walking my dog and thinking about a comment my daughter made regarding a Green Christmas, it occurred to me that perhaps I had missed an opportunity to log some additional kilometers before the real impact of winter hits. I could have built up some credit before the worst of the winter eating really sets in. Of course hindsight has 20/20 vision; I haven’t taken advantage of this awesome weather, and I’m regretting it. Of course in any year, there are some ups and downs so maybe this is the down for me; when I had the chance to push myself, I didn’t do it.  But next year holds great promise. I’ve already started working out at home with bodyweight exercise and my bike.  I’ve been down this path before, but I’m getting further ahead, and not falling so far behind, as I have other times. As always, there has to be hope.

IT WAS the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of Light, it was the season of Darkness, it was the spring of hope, it was the winter of despair, we had everything before us, we had nothing before us, we were all going direct to Heaven, we were all going direct the other way — in short, the period was so far like the present period, that some of its noisiest authorities insisted on its being received, for good or for evil, in the superlative degree of comparison only.

A Tale of Two Cities Charles Dickens

Excuses, I’ve got a few.

This morning when I stepped on the scale, I thought at first my eyes had deceived me. Did it really register that number? 199. No way. How did it happen? Oh yeah, I spent the weekend at a tournament where I didn’t eat the best food. Sure I used the dreadmill in the hotel, parked as far away from doors as possible, and did yoga in my room, but all that managed to do was help keep the weight gain disaster to a minimum. For the last 3 months my weight has consistently been 3 to 4 pounds lower than that, and I plan to keep it there for the winter. I know the weekend gain doesn’t seem like such a big deal, but having worked so hard to get below 200 lbs, realizing that I could have come so close to hitting that number again in a single weekend is a shock.

I have written before that my exercise typically drops off during the winter.  This year I am only coaching one team, and it only has practices once a month so I’m not getting much skating. My bike is set up in the trainer, but I haven’t actually used it yet. Running in winter doesn’t appeal to me as I fear injury, but I may have to rethink that. I have lots of fitness app, but I’m not using them as regularly as I should.

The idea of scheduling exercise into your daily routine is not new, now unfamiliar to me. Changing my behaviour, however, is another story. I know I’m not alone in this, and that other much more successful runners (and bloggers) have had to double back and re-set their path. Their stories are both familiar and inspirational to me; there is hope and there is a community of support. Clearly, though, I will have to get my body moving.

Hey I Saw You Looking At Me

Hey you. Yeah, you. Do you remember that time you saw that guy at the 4km mark of the race running with pretty poor form? You know, knees too high — I mean WAY to high — probably over exerting himself, and not looking like he was enjoying the experience. But trying to look like he was and that he knew what he was doing. You looked like you weren’t sure what you were seeing. Like maybe this guy was some ironic representation of what a real runner looks like. First you smiled that uncomfortable half smile, then you grimaced as though in horror, but all of this melded into a look of stunned abhorrence for the person who was making a mockery of the sport you love.

Well that guy — that runner — was me. I didn’t really know what I was doing, and I knew I didn’t. But I finished the race, and I’ve been proud of that moment ever since. Sure I’ve learned what proper form looks like. My knees are lower, and my turn over rate is faster. I’m lighter on me feet, and there’s even a solid finishing kick when I get to the end. I’ve completed duathlon, 5k, 8k, 10k, and half-marathon events. I’m a faster, stronger runner, but I still take pretty bad post race selfies. And I’ve never forgotten the look on your face. I wonder it looks like now.

Goals Achieved!

At the beginning of the new year I, like many others, set out some goals. Nothing huge, but things I thought I could achieve over the course of the next 12 months. Even though we’re only at the end of October (where has the year gone?), I think it’s time to reflect on the year and my progress. Some goals were realized. Some goals are still a work in progress. That’s okay. I’m happy that I even managed to realize some of the goals.

Let’s recap.

  • Goal 1: blog more
    • This sort of happened, but it has been sporadic. Posts have been a mix of reflections on my exercise mixed with some of my photos. I didn’t write nearly as much as I thought, especially my A to Z Music series. I haven’t given up on the idea; instead I’m rethinking my strategy.
  • Goal 2: sub-200 weight
    • In fact I did achieve this goal. At first I kind of didn’t believe it was true, but when I stepped in the scale and it read 199 for more than just 1 day it started to sink in that I was finally less than 200 lbs. My weight still fluctuates between 195 and 198, and I’m worried that it will creep back up this winter as I’m not running, but my eating habits have improved and I’m working on an exercise plan that involves my daughter’s BOSU.
  • Goal 3: sub-30 minute 5k & sub-60 minute 10k
    • Amazingly I managed to achieve and surpass both my 5k and 10k goals. I’ve written about these accomplishments before, but it still amazes me that I have managed to get this fast. My 5k is usually around 26 mins now, and I’ve even had 25 minutes runs on a few occasions. My 10k time got down to 56 minutes by the end of my running season. These times are a whole lot faster than when I started.
  • Goal 4: regular stretching and exercise
    • How can we define regular? Does once a week constitute regular? Or does three times a week sound more like regular? One of my colleagues works out every other day. She’s transformed her body and self image by following her new regime (and by adapting a strict diet but that’s another story). While I was running, swimming, and biking daily during the spring and summer, the return to work and cold weather has caused me to fall of the exercise path. So I’m trying to schedule time for exercise three times a week. Time that I can spin on my bike in the basement, use the BOSU, or my SWORKIT app so that I continue to be healthy and not lose the momentum I’ve gained so far this year.

How has your quest for goal success gone this year? Any surprises?