I missed summer. I spent the entire season in my basement treadmill running. The paved paths get so busy with the nice weather, and death is close under the wheels of an elderly dude on an e-bike. Don’t get me wrong, I have nothing against e-bikes. Many people would not get out if not for this novel invention. But the traffic increase is noticeable. 

However,  winter is here. Although I have a winter bike, I can’t ride it consistently – bikes on ice, nope. So I’m back to running and walking outside on slippery, quiet paths with a few considerations.   First, winter is about time not speed (longer / slower pace) and my outside activities  are weather dependent – nothing colder than -20 and no blizzard running and even then, wait until the paths are cleared in a couple of days (snow removal is amazing here). Too much snow hinders my ability to see hidden ice –  the evil black glaciers are so dangerous, just ask anyone who’s fallen, broken an ankle and are laid up for weeks. 

The new plan is get up, drink some lemon water, stretch and bolt out the door – before nine and within an hour of waking. During winter, the sun doesn’t even rise before eight-thirty, and I am not walking or running in the dark. Getting outside in the early morning has so many benefits from mental health to gut health. It also triggers the correct timing of cortisol and melatonin rhythm (for all the wonderful benefits – just google benefits of getting outside early morning. Or listen to this  Huberman podcast.

Perhaps the greatest benefit of early morning activities is the life around you. My oh my, hitting the panoramic ridge near my house, and watching the sun come up over the majestic Rocky Mountains is breath taking (literally). A few mornings ago, I stood in splendour,  watching two eagles wrestling in the sky. On another day, I felt a Chinook breezing into the city – warm pockets of air gently stroking my face like a warm sock out of the dryer. The best way to start your day. Forget the cortisol,  beauty is the greatest reward.  

Anyway  here’s the new plan:

Monday	55-60 min run (slow pace – winter is about time not speed and the outside runs are weather dependent – nothing colder than -20 and no blizzard running and even then wait until the paths are cleared after a couple of days – say hello to treadmill and Icelandic videos.
Tuesday	40 min, early morning walk (apparently, you only need 30 min for the health benefits)  Afternoon 45 min stationary bike with HIIT intervals ( 15 min ride / 3x HIIT / 10 min 3 x HIIT / 10 min 3xHIIT / 10 min warm down / stretch).
Wednesday	55-60 min run outside before nine  (again conditions apply)
Thursday	40 min, early morning walk – rest day (or possible mountain hike day)
Friday	40 min, early morning walk / afternoon 45 min stationary bike with HIIT intervals.
Saturday	55-60 min  run outside (again conditions apply)
Sunday	30  min, early morning walk – afternoon 30 min  treadmill run and weight training

I’ve missed running outside so much – the air, the trees, the water, the people – an outside morning gallop sends happiness through my bones. It’s like you lose part of your soul on a treadmill. Even the YouTube videos can’t replace the loss. Flexibility is the key – check the conditions.  It is winter and I don’t need a broken ankle and weeks of recovery.  As Vivaldi says: 

Walking on the ice with hesitant steps,
By being careful, lest you fall …