Variety

Today I decided it was time to shake things up. I have a normal 6-mile route that I've traversed for several years. Yesterday I was thinking ahead to today's run and a little spark flared up, telling me I should go for a little variety. The problem with that thought is that the new path is much hillier than my regular run, as if that's possible. Even when I was out in today's gorgeous weather I thought about taking the path of least resistance, as it were. But no, I stayed on the north side of the street and veered right when I should have turned left at Albuquerque. Yes, the hills were as bad as I remembered them, but I took them slow. Even so I finished below a 9:30 pace. With a day as nice as this any bad thoughts just didn't matter. I enjoyed the change of scenery, even the amusement of a cyclist coming up the hill behind me as he talked on his cell phone. Looks like I should shoot for more variety in my runs. I was thinking my body is probably so used to the ups and downs and all the little quirks of my usual run that it needs to be shaken out of its stupor. Not that my body is stuporific, but hey, it looks like variety is a good thing.

Past the Rain

I suited up to run on Saturday morning in the midst of Easter week craziness. The first time I got to the front porch it was sprinkling. I decided to wait, not wanting to get caught in a cool, almost cold, Spring rain. After about an hour I figured the time was right and was getting ready to go again when I looked out at the deck and noticed it was sprinkling again. I decided that was enough since we had things to do and took the day off.

Today was another story. I was worn out from work - again - but knew I needed to run. Tuesdays seem to grind me down, for some reason. Anyway, the temperature was about 50 degrees with a cool breeze from the north. I donned shorts and a long-sleeved technical T and hit the streets. Overall my time for 6 miles was just under a 9:15 pace, no doubt aided by the cooler temp and my desire to get back inside.

I suppose it's time to pick a race in order to have a goal this year. I was trying to remember the date of my last marathon. If I have that much trouble remembering when it was then it's definitely time to run another.

Outside Again

The snow has mostly melted and the sidewalks were clear again today. On top of that it was 62 degrees when I left work, sunny, and with very little wind. Again, one of those nice days where if I'd tried to not run then I probably would have hurt myself with the effort. At least this time I recalled my previous too-fast runs and went out at a better pace. Overall I finished with about a 9:35 pace for the 6 miles, which is fine with me. I looked at the Garmin a few times but mostly ran by feel. It paid off and I had a great run. Hopefully the snow is gone for good.

Reality is Cold

Back from my trip and back in the Midwest. Today's forecast was for rain and snow, with an accumulation between 4 to 8 inches. The rain was supposed to start at 4 p.m. and transition to snow at about 9 in the evening. The snow actually started right away a little after 4, so I'm guessing the pile of snow outside will be closer to 8" than 4". That said, I didn't much feel like running outside and being cold today. I stayed indoors on the treadmill and did my 6 miles while watching the very first Star Trek movie with the younger kids. Apparently they (the producers, not the kids) were very proud of their special effects. That movie seemed to try and split the difference between 2001: A Space Odyssey and Star Wars and not being successful in either direction. The kids' reaction: weird. And they're right.

San Francisco

Went to San Francisco this week for work and was able to fit in a couple of runs. Which I have to say I was a little more excited about than the work, but I tend to be that way. Running is fun, and work...well, work is work. My hotel was about a mile from the Moscone Center, and I quickly remembered how hilly SF is. The walk back each day was about three blocks of steep uphill walking. The weather was decent, although a bit cool in the evenings. More about that later.

On Monday I set out for the beach. I took the Muni to Ocean Beach, and that in itself was an experience. I figured the Muni was like a subway, stopping at each station along the way, but no, it wasn't. The train functioned more like a bus, dropping off passengers whenever they signalled for a stop. There weren't that many people on the train, but after every stop the "Request Stop" light lit up immediately again. I thought we'd never get there. I suppose you get used to it if you ride every day.

Upon arriving at the last stop I disembarked and walked across the highway to the beach. It was an overcast day with a nice breeze. Ocean Beach was pretty much uninhabited except for a few brave souls. I'm fascinated with the ocean and large bodies of water, having grown up in the desert Southwest where we had neither. Dang, the ocean is big. I love the sound of the crashing waves and the sizzle as the foam sinks into the sand. The vastness of the water is impressive to see in scale with people standing at the water's edge. The path north started on the beach and then onto the promenade paralleling the sand. Lots of sea gulls but still not many people. I stopped numerous times to take pictures, and this particular run was more a mixture of stopping, walking, and jogging than a straight run. I walked up the incline to the Cliff House and stopped again to take pictures of the rocks just off the beach. Then I took a path to the Sutro Baths. The deck there had great views and the first glimpse of the Golden Gate Bridge towers. Then it was into the woods along Land's End and the trails leading east. The paths were up and down and definitely not made for bikes, with plenty of rocks and roots and stairs.

I finally came out on El Camino Del Mar and through a very nice neighborhood. I'm sure these homes are very pricey, especially given the location. Down some steps onto Baker Beach, where I went down closer to the waves and got some sea-level pictures. Then it was onto the Battery to Bluffs Trail, which is very rugged. By the time I was getting close to the end of it I'd already topped 6 miles on my GPS and felt every bit of it. I did a fair bit of walking on this part of the trail since it was so up-and-down and had lots of stairs. I took one wrong path at one of the batteries but quickly backtracked to make it down where I could cross under the bridge. Once on the east side of the bridge I turned down another dirt road that would have ultimately taken me to the path I wanted, but I turned back and found a quicker way. At that point the rest of the run was flat. I finally stopped running for good at the 9-mile mark and walked the rest of the way to the cable car stop. That was another experience in itself as I had to wait 45 minutes and the wonderful crews were clearly in no hurry. I realize now that it's not a good idea to count on the cable cars as reliable or timely transportation since they're made for tourists. As it was I stood in the darkening evening and the nice breeze and became progressively colder. The hot shower when I finally made it back to the hotel felt awesome.

Wednesday I took the aforementioned unreliable cable car to Fisherman's Wharf and headed west along the same route I'd finished with on Monday. This is the Bay Trail, part of which runs along the northern perimeter of the San Francisco peninsula. On this particular day it was misty and somewhat foggy. The rain never seemed to pick up much during the day so I ventured out, and lo and behold it actually stopped a couple of miles into it. This route skirts the yacht club, another fascinating sight that we didn't have in the desert. This time I navigated my way up to the Golden Gate Bridge and ran along the east sidewalk, stopping at regular intervals to take pictures. I discovered the buoy in the harbor below the bridge sounds off exactly every twenty seconds, and the effect was pretty cool in the partial fog. The tops of the bridge towers were shrouded in mist. Overall it was a damp outing that I totally enjoyed. I hoped to see some of the big cargo ships pass under the bridge while I was there but none did, maybe allowing to the fog. I ran back along the same path and ended up at 7.58 miles for the run. Then I went a few extra blocks to Fisherman's Wharf, where I grabbed clam chowder in a sourdough bread bowl, a bottle of water, and an Anchor Steam. All tasted great. Instead of going to the cable car nearest the wharf I went inland a couple of blocks and got onto one with a smaller waiting line. Again, the crew wasn't in a hurry but at least I had to wait only 15 minutes or so. Again, the hot shower felt great.

I totally enjoyed my outings in SF. It's a gorgeous area and the run across the bridge should be on every runner's list of things to do. The area west of there along the beach and the bluffs is now one of my favorite scenic runs ever. It's one of those things I wouldn't have done unless I was a runner. Getting out and seeing the sights is one of the benefits of running. Exploring a new area is fun, and unless I was a runner I likely wouldn't do so much of it. The work part of the trip wasn't so bad, but the running part was truly outstanding. Maybe next time I'll be able to share it with someone.

Garmin Mistake

Today was 6 miles in colder, windier weather than it has been this past week. I muddled through and found that I was still running too fast. My overall pace was 9:10/mile, way too fast for a long run. For some reason I've been having trouble slowing down these last two runs. It wasn't as bad today, but I consciously had to keep applying the brakes.

But that's not what today's main point was. After I got home I was going to charge my Garmin before the upcoming trip. When I put it in its cradle and plugged it in the screen didn't display the usual message saying charging is in progress. I tried a few different outlets with the same result. I decided to look up online how to reset the device, which I've done before but it's been awhile. I pressed the buttons as told and it asked me if I wanted to delete all data. I went ahead and said yes, which I had done the previous time. In retrospect I should have thought about it a little more. I haven't been downloading data for quite a long time because the program on the computer crashes any time it starts. Well, come to find out they had an update that solved that issue. I installed the update and sure enough the program started up with no problem. Unfortunately the last run it had downloaded from my Garmin was November of 2011. So I lost all the data for well over a year's worth of runs. Darn it. At least I have the record of all those on this blog, but it would have been nice to have a little more info in a different form. I'm not going to cry too much, though. At least my GPS still works and helps me out during my runs, which is the main purpose I like about it. Maybe I could have saved the data, maybe not. Chalk it up as just another lesson learned.

Mistake

I was just too excited for yesterday's run. The sun was shining and the temperature was in the mid-60's. It was one of those gorgeous days where the wind was breezy rather than overwhelming, the kind that's rare around these parts. I started thinking about this run the night before, and even left work early in order to fully enjoy it. So of course I started out too fast and had trouble slowing down the whole time. It wasn't until 4.5 miles into it that I finally slowed down where I wanted to be, and that was only because i had run too fast for too long and couldn't do it any longer. I finished the 6 miles without walking, though. When I slowed down to a 9:15 pace it felt like I was crawling, and even more so when I got to a 10-minute pace.

I saw a lot of people out, mostly women, as well as a few bike riders. Apparently everyone had Spring fever and needed to get outdoors. Next week I'll be in California and I'm looking forward to several runs there.

Wind

Today was quite windy, which in turn made it quite cool. On my way home from work I thought it would be okay to run without head covering or gloves, but I was wrong. In fact, by the time I headed out snow flurries were falling from the sky. It didn't last long, petering out within the first mile, but it was kind of cool to run in it for a few minutes without suffering a major snowfall. Because of the cold I ran pretty fast, finishing the 6 miles at a 9:11 overall pace. However, that included two minutes of walking up a steep hill against the wind. That means my actual running pace was just under 9 minutes. It felt pretty effortless, except of course when I was going against the wind. I felt kind of blah all day at work and thought about skipping a run, but it was also one of those days where I knew I needed to do it and kick some endorphins into my system. Overall it was a good run and the musical accompaniment from Mark Knopfler was top-drawer.

Run Before Rain

Today's forecast called for rain, which I mostly avoided. It sprinkled on me a little while I was out this morning, but not too bad. I was going to go 8 miles but stopped at 6 because I felt like it. Sometimes that's just the way it is. I dug into some past podcasts for my accompaniment today and it was enjoyable. I saw several other people out running and biking even though the weather wasn't that great. I think they were trying to get their routine done before it started raining steadily in the afternoon. In fact, when I went out late in the afternoon I did see a couple of people running in the drizzle. Guess they didn't have the chance to run in the morning, and I know what that's like. God bless 'em for persevering.

The Melt Show

The snow has been melting slowly as the week goes by, and chances are looking good for even further melting over the next two days as the temperature climbs into the 50s. I considered running on the treadmill but decided I would rather be outside. It was sunny and a little breezy. Snow gummed up the sidewalks at times but I was able to run or walk around it. At one point I felt like I was running some intervals because I ran in the street until a car showed up in order to get past snowy sidewalks. I found enough dry concrete to run a full 6 miles. Hopefully on Saturday I can run outside without having to trudge through snow. One other good thing was that I kept the uppers dry on my shoes. I was afraid I'd end up running with cold, squishy footwear but managed to avoid that. Along with some good news toward the end of the work day I had a pretty good day.

Snow Remains

I ran 7 miles on the treadmill today because there are big piles of white stuff still infesting the city. Seriously, it's going to be a long time before it goes away. If not for the treadmill I'd be stuck doing nothing and losing what level of fitness I have. The TV also helps. Eventually I'll get cabin fever and go running outside before I should, but for now I'm okay. Pay no attention to that twitch.

Change Up

It was another run on the treadmill today since that darned snow is still piled high all over the city. Rather than just go for a straight run I decided to change it up and make it a fartlek run. I did a 2:30-3-4-3-2:30 pattern and pumped up the pace from 6 miles/hour to 7.5 miles/hour. In the measurements used by everybody but the people who make treadmills, it was from a 10 minutes/mile pace to 8:30 minutes/miles. Overall I went 6 miles and felt good the whole way.

So why do treadmill manufacturers make their equipment with the measurements that way? It makes us have to do math, but that can't be the reason. Maybe it's for the more casual users. Or maybe the common man (and woman) is more easily capable of figuring out that type of system as opposed to those of us who live and die with pace and trying to hit a certain number. It's annoying, but it's what I would call a 21st-century First World problem. Kind of like the person who complains how when they use the remote start on their car and the seat warmers don't come on. Yeah, it's not really a problem.

Snow Again

I was right. We were blasted with snow last night to top off the snow that fell last week while away. It was enough to make deep piles on all the sidewalks and roads. Which means I ran on the treadmill for 5 miles. Sigh.

Last Run Outside

One more run in Texas in nice weather before returning to the snowy Midwest. Today we ran another 4 miles in sunny, reasonably warm temperatures. I knew as we went that it could be a couple of weeks, at the least, before I get to run outside again. The KC area got a foot of snow a couple of days ago and now the prediction is for another 8-10 inches (at this point) for Monday. I thought I'd missed the big snow of the season but apparently not completely. Darn it. I need to live someplace where it doesn't snow.

Texas Again

Another good run today in Texas. Yesterday it was cold and rainy, and today it turned nice again. It was 52 degrees with no wind, or at most a little breeze from the south. I ran 4 miles again with the Virtual Running Partner and his ankle continues to improve. I'm especially grateful to be running in Texas since today snow hit Kansas City in what the weather sites refer to as a blizzard. Ha! I am so glad I missed that.

More Texas

Another run in Texas this morning, this time for 4 miles. It was a new route near Brad's house, through a nice neighborhood and even nicer lake area. The weather was a little cooler but that's okay, because it still wasn't as bad as home. The rest of the day was spent at the record store and playing penny can. It was a good day.

Texas Run

Today we're in Texas and the weather is outstanding. It's vacation time and normally I'd slack off, but I don't want to lose the training I've developed recently. I'm feeling good about my running and don't want to go back to ground zero, so I brought my stuff and plan to run four times this week. The wind was out of the south today but I didn't mind. All I brought to wear for running and shorts and short-sleeved Ts, which means it better stay nice. I went a full 8 miles today and finished with an overall 9:23 pace. Not bad for a long run the day after driving nine hours. I could get used to weather like this.

Valentine's Day Run

Meant to post this yesterday but got involved making dinner and such. The weather was quiet breezy from the north, probably in the 15-20 mph range. That made the last couple of miles tough and I slowed down a little, but still finished with an overall 9:05 pace or so. Not as fast as Tuesday's run but still not bad. On that run I was adjusting the volume on the podcast I was listening to and accidentally hit the skip button, which took it back to the beginning of the podcast. I couldn't find my place again but was able to finish it on yesterday's outing. I've mentioned Hardcore History here before, I think, but I'll say they're really good for a break from music. This was a 5-part series on Genghis Khan and the Mongols. Fascinating stuff, which I knew very little about. In fact, prior to this if you'd asked me what timeframe he and his descendants lived, I wouldn't have had a clue. Hint: it was in the years prior to 1260, at which point the unified Mongol alignment is generally believed by historians to have ended. Anyway, I really enjoyed it. It's a good break from music sometimes, and besides that it's just cool. Very much recommended.

Quick

I knew today was going to be a good run and I was looking forward to it from the time I woke up this morning. The forecast was for a temperature above freezing with little to no wind. For once, the forecast was right. The temp was about 42 degrees and the wind nonexistent. Right before I left work my running time was compressed due to having to pick up a kid at about 6 p.m. I started out quick and kept up a good pace for the entire 6 miles. My one hiccup was when I attempted to adjust the volume on the podcast I was listening to and accidentally started it over. I walked for about two minutes trying to get it back to the point where I'd left off and finally gave up. Overall I finished the distance in 52 minutes, which if I'm doing my math correctly works out to an 8:40 pace. It felt good the whole way.

Some runs are worth waiting for.

Fierce Wind

I should have run yesterday, but allergies kicked my butt and I thought the better decision was to take a nap. Today I had time after church, and I paid for the 24-hour delay. Yesterday was nice and calm, while today is very windy with some fierce gusts. My plan was to run 8. Instead I ran 6 and called it good. It was back to that whole level of effort thing. I actually walked a couple of times up some hills because the wind was just too much. There was one point where I even felt like I was going backward. Nevertheless I'm glad I did it. The sun was out and I put on some sunscreen even though it's early February. I suppose I should be glad the temperature was nice enough for an outdoor run, and I am. I thought about a treadmill run but chose the outdoors instead. Even with the wind it was a better choice.

Suitable

Last night and this morning it rained, but by the time I was off work the sky had mostly cleared. The sidewalks were dry excepting a few spots where mud had run onto the concrete. The temperature was in the mid-40s with a nice, stiff breeze out of the north. It was just suitable enough to run, and so I did. I was feeling blah all day at work, the result of that first feeling of allergies from yesterday, I'm sure. Oh, good. I was hoping that would start early this year. In my ongoing battle to never give in I ran 6 miles and it made me feel better, albeit colder. That hot shower afterward removed the chill from my bones.

I know my pace was about 9 minutes/mile even though I didn't have my Garmin. And how do I know? Because when I started to run I was listening to a podcast that had 57:28 to go, and when I finished it still had at least two and probably three minutes to go. I'm giving myself the benefit of the doubt because the last couple of miles was against the wind and the effort was definitely there. And to top it all off, I'm glad tomorrow is Friday, because I'm tired.

Weathercasting

The weatherman was wrong today. Again.

The forecast high was about 45 degrees. When I was on my way home from work the temperature readout on my truck said 56 and never wavered. I'd say the forecast was wrong.

The sun was shining and with a minimal breeze it was another great day to run. I'd felt congested in the afternoon and if today had been nasty I would have skipped the exercise. As it turned out, I couldn't not run (double negative intended). I ran 6 miles at a pretty good clip, probably in the 8:30 range for most of it. I'm guessing since once again I left the Garmin at home. Beautiful day, nice run.

Variable Running

This was a week of extremes with the weather. I ran in 76 degrees, treadmill, treadmill, and 42 degrees. It was a record-breaking high temperature on Monday followed the next day by wind and snow. Today the temperature ascended to a point above freezing and it was nice enough to run outside. My long run for the week was 6 miles, but in light of the overall mileage it was fine. I made it to 21 miles total, which is a nice uptick from the previous week. As usual lately I ran without the Garmin, and it was nice easy run. Saw several people out enjoying the intermittent sunshine, including one older lady who was shuffling along in a "run." As I've said before I'm not going to make fun of anyone who has the wherewithal to get out and exercise. I saw that particular lady twice and waved to her both times. It's the people who won't get off the couch who don't deserve a wave.

More Scrubs

Another run inside as the temperature around here has plummeted, getting into the single digits tonight. I ran while watching Scrubs on the iPad, some great episodes from the first season. For some reason I thought we'd starting watching the show a couple of seasons into the original run, but going back to the very beginning makes me realize we were there pretty much from the start. Good stuff. The run itself was for another 5 miles, this time without any speed bursts. We'll see how the weather looks on Saturday before deciding where and when to run.

Winter

It's amazing how quickly the climate can change in just 24 hours. Yesterday the temperature was 76 degrees, and at the same time today it was 38. For anyone keeping score at home, that's half of what it was one rotation of the Earth earlier. Today was rainy, with thunderstorms, and then snow expected in a couple more hours. All that in combination with the temperature was enough to keep me indoors. I thought about not running but decided I needed it, so I ran on the treadmill and even threw in three three-minute bursts. My normal speed is 10 minutes/mile, although I think it's faster than that since the machine isn't calibrated. My pickups were at about 8:30/mile. Overall I ran 5 miles, which is according to my plan for the week. At this rate it looks like the rest of the plan might be on the treadmill, too. Here's yet another moment in time where I wish we lived someplace warmer.

Summer

Today the temperature set a record high temp here in KC. And not just by a little. The previous record high on this date was 63 degrees, and today that mark was shattered as the mercury rose to 76 degrees. Of course that meant I needed to get out for a run, which I promptly did on my arrival home. But wait, you might say. It's Monday. You're not training for a race and you don't normally run on Mondays.

Let me explain.

My intention was to run on Saturday and complete a good week of mileage. The airlines and weather combined to conspire against me, though. My flight out of Philadelphia on Friday night was delayed by snow, causing me to miss my connecting flight in Atlanta. I don't know who thinks it's economical to fly from Philadelphia to KC by way of Atlanta, but that was the plan. I didn't get to the hotel in Atlanta until after 2 a.m., by which time I was originally scheduled to be home. I finally arrived at the house after noon on Saturday, and was pretty worn out. The day was nice enough but I needed a nap more than I needed a run. On Sunday I could have headed out as well, but the spirit didn't move me. It did today, though, and I took advantage of it with a 5-miler.

I was going to go for a full six but decided that if I'm going to run four times this week I should take it easy and not build up my mileage too high. It's supposed to be nice again tomorrow before the cold returns on Wednesday. If I can do another couple of 5-milers and then a 6-mile run on Saturday that would give me 21 for the week, and that seems acceptable.

Mid-Week

This week the "lazies" set in, aided and abetted by brutally cold weather. Also it was The Wife's birthday yesterday and it seemed unseemly to run on her big day. I should have run on Monday but somehow never got around to it, although I did rotate the tires on the van. Anyway, since I'm going to be out of town on business the next couple of days it was now or never today. And it worked out since today was pretty decent. The temperature was 44 degrees when I set out and even though it cooled off considerably as the sun descended it still wasn't horrible. I ran my regular 6-mile route at a good pace. I left the GPS at home but I would estimate my pace as between 9-9:30 per mile, and closer to the former. This will be a short-mileage week due to getting in two runs (the next on Saturday) as opposed to the usual three, but somehow I'll survive. I also like it that it was still reasonably light outside when I arrived home, even though the sun was past the horizon. It gives me hope that Spring on its way.

More Global Warming, Er, Climate Change, Umm, Nice Weather

60 degrees in January! I ran in shorts and a long-sleeved technical t-shirt today. The wind was pretty strong in spots, but I certainly can't complain about the temperature. I washed my truck before running, and thought since I was out in the sun so much I should put on some sunblock. Lots of people out today walking, running, and biking.

I went 7 miles today for my long run and wore the Garmin so I could get the distance right. I know my route for 4, 5, or 6 miles, but beyond that it helps to have a GPS. I didn't feel like I was running any faster than normal, but when I finished my time came in right at 63 minutes for a 9-minute pace. Not bad for a mid-winter's run where I still feel like I'm recovering from my unplanned two-week hiatus.

The weather returns to its regularly scheduled programming tomorrow. I'm thankful I got to enjoy it today as much I did. That reminds me, I still need to move someplace warm.

It Was Nice and Then the Sun Went Down

Today when I got home from work the temperature was in the mid-40's, a nice pleasant day especially for mid-January. The breeze was all but non-existent as I headed out for my 6-miler. I have to admit I was feeling crummy, like on the verge of sickness crummy, but there was no way I was going to waste a day like this. I felt just fine during the run and even afterward. I guess the exercise got rid of whatever crumminess I was feeling. In fact, this was a run where I decided to add a little speed work to break up the routine. Four times I ran faster for four light poles and then slowed back to my normal pace. I picked level or downhills for the faster runs. I'm not stupid.

For most of the run the temperature was really nice, but as soon as the sun dipped below the horizon it got cold in a hurry. As I was walking up the hill for my cooldown a guy was standing outside his garage and  commented on that same fact. I was glad to get back inside before it got colder, but I was even gladder that I wore a stocking cap and mittens or I would have been in bad shape.

Running Before Dark

Today was sunny but cold. I rushed home from work in order to run before the sun went down and made it, for the most part. The temperature was right at freezing, so I bundled up and had no problems. Although one member of my family didn't appreciate it when I held my frozen cheek against hers.

I stayed with a 5-miler today and will increase to 6 on Thursday. Still feeling good with no pain in the knees. My right foot is better as well. Although it still has some residual tightness in the morning when I get up it's nowhere near the pain it was prior to using the compression sock. That thing really works. I should probably write a review on Amazon but haven't gotten around to it yet. I'm kind of lazy about that kind of thing.

Out in the Cold

Today I had that urge to run outside, no matter the weather, and fortunately the weather cooperated. To a large extent, anyway. I ran 6 miles that started when the temperature was 28 degrees and ended at 30. The weird thing was the wind was blowing against me when I was running south/southwest and then hardly at all when going straight south. As soon as I turned around to head north it was blowing against me again. How in the world does that happen?

It was another run without the Garmin and I just went at my own pace. It felt good overall, no pains, and no stopping to walk. All in all a good mid-winter run.

Cold Rain

Today was rainy all day and it wasn't a warm rain. It was pretty clear I'd have to run inside if I was going to run at all, so I did. 5 miles on the treadmill. I thought about waiting until tomorrow because it's supposed to be over 60 degrees, but I've been eating too many sweets and didn't want to wait another day. I can still run tomorrow if I want, but at least I got in today's mileage.

Groggy

I didn't sleep good last night and felt groggy all day today. It was nice outside, though, and I didn't want to waste a good day by not running. I wanted to run five or six but knew heading out that I probably shouldn't and wouldn't. I ran 4.5 miles and felt a little better at the end. Heading back to work after a long weekend definitely made it tougher to get up early. I've said it before and I'll keep saying how important it is to get good sleep. The nice weather, at least temperature-wise, is supposed to last several days longer. Rain is in the forecast for tomorrow night but should be cleared out by the next time to run. I'm hoping sleep is in the forecast as well.

Another Six

This morning I wasn't thinking much of running outside. When I awoke it was cool and gray and cloudy. I spent some time running errands and on my way back home in the afternoon the sun came out. Say whatever you want, but a little bit of sunlight can change my mood. It did today and I rushed to get out the door to run in it. I ran 6 miles and by the time I was done the sun had disappeared again. There was a stiff breeze out of the south/southwest but I've run in worse. It was nice to turn around at the 4-mile mark and have it at my back the rest of the way home, though. Today's run got me up to 15 total for the week. My unintentional hiatus set me back a little. Over the next few weeks I'll increase just like I was doing before and should be back to 20 miles/week soon.

More of a Big Bang

I ran 5 miles on the treadmill today, or almost that, while watching a few episodes of Big Bang Theory. It's a pretty good distraction while sweating indoors. I say that I almost ran the whole distance but about 4.5 miles into my right knee felt a little wobbly, so I walked for a minute and then started up again. When I was a tenth of a mile away from the end I had to stop and walk again. Nothing alarming but just some signals from my body that it wasn't necessarily worth potentially hurting myself to get the distance.

The plantar seems to be almost gone. The compression sock has worked magic and I haven't felt any pain in my feet for what seems like forever, even though I know it's only been a few weeks. I continue to wear the K-tape when running and that provides the support I need. Without these two remedies I don't know that the plantar would have gone away without staying off my feet for months. And judging by the lack of progress when I wasn't running that wasn't going to happen.

New Year, First Run

I didn't realize two weeks ago that would be my last run for the year. Snow hit a couple of days later and I just never motivated myself to run on the treadmill. The snow hasn't disappeared, and in fact it snowed even more yesterday. Nevertheless my only explanation is laziness.

Today I got off my duff and ran 4 miles on the treadmill. Our new setup downstairs really helps. I hooked up the TV to our new receiver and cranked up the volume so I can hear over the treadmill. Not a bad start to the year. I could tell I'd been off a few weeks and now it's time to get back to where I was before the unintended hiatus.

2012 in Review: It was better than 2011, but still up and down. I have officially declared shoe experimentation to be done. Any problem I've had with knees or plantar fasciitis has been due to trying new shoes. From now on I'm sticking with the model I know works. I was happy to get back into a race this year and run a sub-two hour half marathon. Looking back through my log I forgot how much I ran on the treadmill this summer, but it was a good thing. I feel like I laid the groundwork this fall for a spring marathon. If I can get past the weird problems of last year I will be okay.

Mid_december Run

It started out cold today but warmed into the fifties. Snow is in the forecast for tomorrow night, or at least th epossibility of it. Today's 6-miler went well and I still feel good. I keep thinking I'm dressed for warmer weather and feel cold when I start out but find I'm just right during the run and after. This was another run without the Garmin . It felt like I was running at a decent pace, even up the hills,. I think I'll continue this for a few more runs during the week, at least as long as I don't have to resort to the treadmill.

It Was a Cold and Windy Day

It wasn't really too cold, but it was kind of windy. Today marked another day back on the road from the race and I went 7 miles. I ran my usual 6-mile route and tacked on a bit more uphill toward 291 and a block into a couple of neighborhoods to add another 5,280 feet. Apparently I ran it in a pretty good pace since my Garmin (yes, I took it this time so I'd know when I got to 7 miles) had me at a 9:07 pace. That's not normally what I would shoot for on a long run but that's how it turned out today and it felt comfortable, so I'm okay with that.

As to my right foot, other than earlier this week when it hurt it's been improving every day. I washed the plantar sock, as I call it, so that I don't stink up a room when I come in. I used the k-tape for the run and that seem sufficient. Whereas before I felt a constant pain, even when sitting and doing nothing, now notice only on an occasion where I tweak it when walking. It felt just fine during the run and I'm grateful for that. My hope is that in a couple of weeks I won't even notice a problem.

Still No GPS

I've been running without the Garmin and it's been great. Not that I'll do it all the time, but for these runs to recover from the race I think it's been crucial to a good run. I just go out and run what's comfortable. Tuesday I ran fairly quick, or at least what felt like it, while tonight I backed off a bit. Plus we had a Christmas lunch today at the buffet and I knew it was to not jar the fatty deposits in my arteries too much. I even considered phoning it in today and resting but the temperature was about 50 degrees when I got home. I know colder temps are coming and I refuse to miss a day of nice running weather when it's in my control to do so. I went the full 6 miles as planned and felt - and feel - great. I don't think I burned enough calories to make up for the buffet but I made a good-sized dent in the total.

Feeling Prime

I ran 5 miles today and could have gone 6, but I decided there was no need for the extra mile at this point. Last week I ran three times and did 4-5-6 and this week I can go 5-6-7. Seems like a logical progression. Then next week I'll break the pattern and do 6-6-8 to get back to 20 miles per week. That seems like a good maintenance level for the winter until I decide which race to run in the spring. Once I figure that out I can create a training plan to get me there.

Close to Winter

The official first day of winter is December 22nd, and today was a step in that direction. It's been warm lately but is now on the downward slope. When I ran today the temperature was in the thirties, but it felt much colder relatively speaking compared to what we've experienced so far. I ran 6 miles, making a total of 15 miles for the first week back.

The great new development is the tape I ordered. It came in Friday and I wore it last night and all day today, including while running. It certainly seems to be making a difference quickly. It's incredibly lightweight. I plan on wearing it for the next several days and by Tuesday's run we'll see what kind of progress has been made.

Adding a Mile

The cold weather she's a comin'. Today was cloudy and less nice than Tuesday, but still not horrible. I added a mile and went 5 today, feeling good all the way. The couple of weeks off seems to have recharged me, which is good, especially since I didn't sleep well last night. I kept today's pace modest. This morning on the way to work I had the wonderful thought, "Today I get to run!" It made me feel good, as did the actual running. If only I was that easily amused every day.

New Run

The weather so far this December has been unseasonably warm. After the race I decided to take two weeks off and let my knee and foot heal. The knee feels great, but the foot has not changed. Given that resting doesn't seem to be helping in addition to the nice weather, I decided rest time was over and it was time to run. So I did.

Today I started with no Garmin, shorts, and a long-sleeved technical T and went 4 miles. Let me just say that it felt really good to be back out there again. It looks like I'll get to enjoy one more warm run before the weather turns cold.

As I ran I reflected about the race. During the just under two hours of that run my knee felt fine, my foot didn't hurt, and there was no trace of the abdominal pain I had during the appendix scare earlier this year. It was like everything that I'd been fighting all year disappeared for a great, almost perfect, run. Other than the mild case of plantar fasciitis that's lingered the run today was good. Tonight I ordered a compression sock that I should be able to wear at night as well as with shoes if needed. It should be here next week and I'm hopeful it will provide some relief.

Racing Recap

The Route 66 Half Marathon was the only race I'll run this year. And it was a good one. The weather was about perfect, with a cool temperature but not horribly so. The course had a few minor hills in the first half, but after that was pretty darn flat. All in all everything panned out for a decent race, and my Virtual Running Partner made the most of it.

This was his first time to break two hours in the half, and he did it with a negative split. We tried to take the first five miles at a slower pace, between 9:30-9:45 per mile, and did so for the most part. A few times we sped up a little too fast, mostly on the downhills, but also any time there was a crowd. It was kind of funny because I told him he liked the crowds and then he denied it, but I think by the time the race was over he realized I was right.

The last four miles or so we were at a pace 8:30 or faster. Taking it easier in the first half definitely paid off. His official time was 1:57:42 and mine was 1:57:43. It was a great run and a well-organized race. In the few years since the last time we ran this the field has exploded. It was a good, satisfying run with a nice PR for my buddy. I'm also happy to say I felt exactly zero twinges in my right knee. That's right, zero. I'm happy about that and hope that with a week off or two that the pain in my right foot will go away as well.

Finally a Good Run

Maybe it was because it was only 3 miles long, but today's run was the most encouraging in a while. The knee felt the best it has recently and I was hoping for that when I set out. It twinged, but not as bad as last time, when I was about 9/10 of a mile in. I was aware of it but it didn't get any worse. By the end it was almost a non-issue. It was a small sample size but it gives me hope that Sunday's race will go well. If this was a test before the run then I think I passed.

The Story Continues

I took the day off from running on Monday to give my knee an extra day. Yesterday, Tuesday, I went out right before noon for a 5-miler that was to include three miles of tempo pace. I did okay until I hit the third mile and my knee started giving me problems again. I walked a bit and then started up again, albeit at a slower pace. After a few minutes I walked again up a hill and then finally ran the rest of the way home. I'm not encouraged by this continuing pain with the race coming on in a few days. I'm debating whether or not to run a 3-mile easy run tomorrow. Either way I'm sure I can still do a half-marathon on Sunday - it's just a matter of how pretty (or not) it is.

Concern

Today's 8-mile run was again tougher than I thought it would be. My right knee is still tender and has that feeling that one good tweak will send me writhing to the ground. Today it was around 70 degrees and a lot of people were out running. It was probably the highest number of other runners I've ever seen around here. I passed one lady and shouted out I was going to pass her on the left. She seemed surprised because people generally don't do that around here. I told her I just wanted to warn her and she was okay, but it's funny because etiquette of that type doesn't happen in these parts. I did get chicked early on in my run, and a lady pushing a stroller on the other side of the road was pacing me, but I was still warming up. At least that's what I was telling myself.

Back to the knee. I never stopped and walked because of it, but I was conscious of it for most of the time. I did walk a few times, once on a downhill that I was afraid would be painful on my knee and the other on a long uphill where I was worn out. This is one of those cases where I don't feel like I'm in imminent danger or hurting myself long-term. This week the plan is 6 miles on Monday, 5 on Tuesday, and 3 on Wednesday. I'm going to adapt that to maybe 4 on Monday, 5 on Tuesday, and we'll see if I run on Wednesday or not. Then it's three days of no running until the race on Sunday. I know I can make it for 13.1 miles, but I want it to be as pain-free as possible. I think some time off of it will make that possible.

Favorite

I don't know why this is one of my favorite runs, but it is. Run for 2 miles, run as fast as possible for 800m, recover with a slow run for 15 minutes, and then blast off again for another 800m, and slowly recover the rest of the 6-mile total. I told my Virtual Running Buddy this week that if you don't feel you're going to puke by the end of the second interval then you're not doing it right. I was almost there today. I like this one because really, how often do you get to run as fast as you can? It's almost like being a kid again - it just hurts more when you're done.

I didn't keep too close an eye on my pace during the intervals but I did see once that I got down to 5:46. The Garmin said my fastest pace was 4:47, but that's pretty much wrong. The difference between past runs like this and today is that I'm not in peak shape right now. I'm doing okay, but nothing like the year of four marathons.

I was also thinking how most of the times I remember doing this particular run are on a night like tonight, where the sun is setting early and there's a chill in the air. Guess that's a reflection of doing several late November or early December races. One more long run on Saturday and then the taper really begins to take hold.

Running on Election Day

Voted at lunchtime today so I could run when I got home. Started out when the sun was up and ended when it was down. Such is running after the time change.

Not My Best

Maybe playing paintball this morning and then running 10 miles this afternoon wasn't the best planned day. The running around this morning really wasn't that bad, although I once again found out if I was ever in an actual war you could count on me to be one of the first casualties. Nevertheless, I think the issue was (once again) the change in footwear. I wore my hiking boots, which always seem to cause me problems. It's not that I feel the difference so much when I'm wearing them but that I have issues later. Like on today's run.

It was weird. That sums it up, but let me explain. I had a slow start, running out of the neighborhood at a very slow pace. My knees felt weak, and it was one of those runs where it seems like I just never got into a rhythm. Right about the one mile mark I stopped running for a few seconds and walked, hoping that would jump-start my run. It didn't. By the time I got to the 1.5 mile point I stopped again. It felt like I was limping and I was afraid I was going to hurt myself. I started up, same thing. I turned around and was really in a mode of indecision. At that point I started a downhill portion and that seemed to help. I took a left onto Flintlock and felt good for about thirty seconds, like everything was going to be fine. It wasn't. After a couple hundred yards on an uphill slope I turned around and headed back to 96th Street. As I turned west I found myself settling into that rhythm I'd been looking for. By the time I made it back to the entrance of our subdivision all thoughts of cutting the run short had disappeared. It was still a tough run and I walked a few more times on some uphill portions, but I gutted it out and made the full 10 miles. As I said, it certainly wasn't my best run ever, but maybe in some ways it was because I didn't give up. Time to taper a bit and remember that next time I wear my hiking boots to not try a long run the same day.

Tempo

Today was a nice long tempo run. I normally try to keep my mileage to 6 or under on a weeknight, but today I went 7 miles. I ran a mile warmup followed by 5 miles at MP and a mile cooldown. As opposed to Tuesday's run I felt very good today and the run went great. My finishing time was 1:00:03 for the full 7 miles, so I figure the middle part was in the low eights. Not bad for an old guy. Plus the weather today was great - over 70 degrees when I was on my way home and not much cooler by the time I was dressed and out the door. I know this good weather won't last but I'm going to enjoy it while I can.

Long Intervals

Today was a tough one. It was one of those very tiring days at work, meaning I was way less than 100% when I hit the streets. My plan was for a 1-mile warmup followed by four intervals of 1 mile at race pace with a 1-minute slowdown between each. The balance of the 6 miles was filled by a cooldown. The intervals were extremely rugged, but by golly I did all of them and at as close to 8 minutes/mile as I could. The last one was somewhat slower as I didn't push too hard coming up the big hill by the golf course, but for the most part I kept a good pace.

At the end of the run a guy was standing out in front of his house and called out that I was an animal. I stopped and talked with him for a few minutes and he asked how much I ran and how far. He's run a few 5k races and spent a lot of time recently coaching football for his 6-year old. We commiserated about parents trying to live a sports dream through their kids. It's interesting to meet other people with busy lives and somewhat similar but differently shaded cares in life. At the least I guess I've been running around here long enough where people recognize me. Scary.

Four and Out

No, that's not a reference to this year's World Series sweep by the team that beat the Cardinals in the NLCS. It's pointed toward today's run. I ran 1 1/2 with two of the kids and then finished out by myself for a total of 4 miles. I needed a nice, slow easy run today after Saturday's 11-miler. I could feel the soreness in my legs and purposefully kept it at a good pace. I also kept the total miles down since I felt I needed to stretch out more than I needed total miles before tomorrow's speed work. The wind was pretty cold today as well, which was another reason to stay out for a shorter amount of time. I spent a lot of the day on my feet smoking pork and chicken. That means it's time to rest this evening and kick up my feet for a bit.

Long Hilly Run or Hilly Long Run?

This was the longest distance I've run in quite awhile. If I was less lazy I'd go back through my entries and see when was the last time I ran over ten miles. I've modified my training plan somewhat due to life intruding on my running. I was going to run 13 miles today but knew that was too much given the training so far. I ran 11 miles and was pretty worn out by the end. I was definitely tempted a few times to walk but I resisted since this is my longest training run before the race.

As always when I run in the area I can't avoid hills. I amused myself a little with thoughts of whether this was a long hilly run or a hilly long run? I suppose the word order makes somewhat of a difference in how the run is described.

Here I am a few hours after getting back and I feel okay. As I build back up toward marathon distance, hopefully in the early Spring, I'm reminded of how draining some of the longer runs can be and why it's important to build up to those distances. My knees feel good and hopefully I can keep increasing after the race in three weeks.

Intervals

The weather turned nasty today. I keep telling myself that in about three months this temperature in the mid-40s will seem positively balmy. A wind from the north made the last couple of miles interesting, but all in all I felt strong throughout the run. It was weird because I laid on the floor to stretch my back before the run and I could have fallen straight asleep. Those moments of relaxation must have helped since I felt loose and my frame of my mind was easygoing. I ran 6 miles total of Yasso 800sx5. The first three intervals I kept at about an 8:30 pace, but the last two I revved the engine and came in under 8:00. The last one was uphill by the golf course against the wind. I'm afraid some of it was over my target due to the stiff north breeze. I actually thought it would be colder than it was, especially since the gap between a 73 degree temperature this morning relative to the drop from the cold front would be big. Not too bad in the end, though, and it looks like autumn is here to stay. It's amazing what a drop in degrees can do to help my speedwork.

Recap

I forgot to post about my Sunday run, which means I have two days' worth of running to recap. This past weekend was packed to the gills with activities and finding time to run was next to impossible. Finally at 4:30 on Sunday I had a brief window of free time to run. It was a beautiful day, a bit overcast, but really nice. I wanted to run 10 miles but settled for 8 so I could get home in time for a ball game that was over by the second inning. I should have gone the extra two miles. I felt good and easily could have run the added distance. I'm modifying my plan and it's doubtful I'll run a full 13 or 14 miles before the race.

Today was also nice, although a bit gusty. I felt really tired today and didn't much feel like exercising. That's usually a signal that I should. I warmed up a mile, ran 4 miles at "marathon pace", and finished with a minute of walking and the rest of the 6 miles at cooldown pace. Marathon pace today meant about an 8:30 or so, or something in the general vicinity of that. That was pretty good, especially on the segments uphill and against the wind. True to form I actually feel better after the run than before. Exercise pays off once again.

Speed, In a Relative Way

Today's plan called for a 6-mile run with a 1-mile warmup, 4 miles at race pace (8 minute miles), and 1-mile cooldown. I made it 3 miles at a faster pace, which was neither the recommended speed or the recommended distance. I cut yesterday's run short in hopes that I could avoid dead legs or fatigue today. Fail. I had that feeling at the start, hoping it would go away after I warmed up, but it didn't. I tried to stay at a comfortably fast pace but determined three miles of that was enough. I could tell my heart rate was up at that point and actually walked for a couple of minutes.

My left knee is barking at me again, no doubt due to the change in shoes. Hopefully that goes by the wayside as time goes by, or else I should rotate in my old shoes for a few weeks.

Monday Running

Today was the day after a weekend of eating and such. The Wife and I went to a bed and breakfast as well as to a festival for two days. That means today was a recovery day. My run was 5 miles instead of the standard six, but it was just enough. This week I can get back into the speedwork on Tuesday and Thursday. What, it's like a month or so until the half marathon? No problem.

Friday Long Run

This week has been kind of odd, and will continue to be so over the weekend. I skipped running yesterday because of a ball game I wanted to watch. It ended badly. Anyway, since we have plans tomorrow I wanted to avoid getting up early to run and went for it this afternoon. I ran 9 miles, lots of hills, and it all felt good. The sky was overcast and the temperature in the mid-50s, very nice for running. A strong breeze was coming out of - well, everywhere. It was one of those days where it seemed like unless I was running with the wind directly behind me it was blowing against me. North, east, and south - unless I was running southwest it was an effort. I was in a pretty good zone, though, and it didn't bother me too much. I had a big plate of spaghetti at lunch and that affected me more than the wind. Carb loading four hours before a run? Not a good idea.

My mileage for the week was only 14 total, about half of what I'd planned. Next week I plan on taking it as it comes and not pushing too hard with the big increase in mileage and running four days instead of two.

Recovery Run

Yesterday I was supposed to run. But I was suffering, probably in some part because of my overeagerness on Saturday afternoon. I think that weakened my immune system, which already wasn't in top shape. After the race I went to dinner and then a concert. It was after 9:30 by the time we got home. On Sunday morning it was church and then company afterward all afternoon and evening. I was worn out and no chance to rest. All day Monday I suffered and decided there was no way I could run with the condition I was in. Last night I even took a generic Benadryl. I never do that because of the way it affects me, but I decided it couldn't be any worse than what I was already feeling.

Today was better due to a good night's sleep. I looked at the schedule and decided a marathon-pace run was out of the question. I strained a muscle in my back in the last couple of days, somehow, and that in addition to my stuffy sinuses and general feeling of malaise kept me in check. I ran 5 easy miles, although at the start I almost stopped. It was good to get out and stretch. I cut the run a mile short but that turned out to be a good thing. As I walked up the street a guy pulled up in front of the house. He was there to buy something I'd listed on craigslist and if I'd gone that extra mile I totally would have missed him. Moral of the story: sometimes going the extra mile doesn't pay off.

6 + 3.1

Today was a split day. I knew I'd be running a 5k in the afternoon but also knew I needed to run more than 3.1 miles as part of my training. So I ran 6 miles this morning and it seemed to go pretty well. My pace ended up about 9:20/mile, mainly because it was cool - borderline cold - and breezy and I wanted to be done as quickly as possible. I felt good afterward.

There was quite a crowd at the race, which wasn't bad for the first time our church has done this. I had two kids who were supposed to run with me but they ditched me for their friends. I started out at a comfortable pace while a few guys took off from the pack. I passed a few people and decided hey, let's crank it up even though I wasn't concerned about winning. Which wasn't going to happen anyway with their taking a good lead. We ran two laps of the same course and when we approached a turnaround on the first lap I could see the leader wasn't that far ahead of me, maybe 45 seconds or so. Any thoughts of trying to pass him were quickly gone since I didn't want to exert THAT much energy. I put the children's pastor in my sights and passed him right after that same turnaround on the second lap. I finished in 25:06, which was just stupid since I'm so early in my training plan. If I was smart I should have run it just for fun, but I'm not that smart. I don't feel bad or injured tonight, just tired. Hopefully a good nine hours of sleep or will help me feel better. Plus the allergies don't help, but that's just part of life. Oh well, I had fun anyway and promise to not do that again. At least before the half in November.

Stupid Work

I was looking forward to more speedwork this afternoon. The weather was cool, hovering just above 50 degrees, and therefore perfect for ratcheting it up. In fact, it was almost cold, relatively speaking. When I walked down the street for my warmup I felt chilled. Before heading out I had to go down to the storage room to find my long-sleeved Ts.

Anyway, I did a 2-mile warmup and then started Yasso 800s. I had just finished my second and was about halfway through the corresponding cool-down when my cell phone rang. Now, I don't usually carry my phone when I run but I knew there were issues at work. Against my better judgment I answered it. Big mistake. I had to join a conference that I hoped would last just a couple of minutes, but in my heart I knew it wouldn't. I wandered around by the golf course for about 15 minutes, and even sat down a couple of times. Finally I figured out this wasn't going to end any time soon and I couldn't run with a phone up to my ear. So I started walking home. It was starting to get darker and cooler, and when I was about a half-mile from home I put the phone on speaker and ran the rest of the way. When all was said and done I ran 4 miles and wasted a lot of time. I'm frustrated that I couldn't get in my full run and that because I had to be involved with fixing someone else's mistakes, as usual. Such is the joy of work sometimes.

I did wear my new shoes and felt like I was running on air the first mile. It feels good to be back in cushioned shoes again after trying a pair with less padding, particularly in the forefoot. In fact I was going to title this post "Walking on Air" until the call from work ruined my run. I'm glad I ordered a size 10 of the Asics Gel Cumulus. I had a few reservations about that but either my feet are getting bigger or shoe sizes are getting smaller because the Blur 33 also seemed to be on the small side of a size 10.

Speeding

Today was the first day of speedwork in my half-marathon training plan. I was looking forward to it since I haven't run fast in what seems like years. The plan called for four miles of marathon pace running, but I ended up doing three. I took The Boy out for two miles of slow running to prep him for Saturday's 5k and dropped him off at the house when we'd gone that far. Then I lowered the hammer and took off. My plan classifies 8-minute miles as marathon pace. I started out trying to keep it under 9 minutes/mile and found as distance rolled by under my shoes that I was getting faster. For the most part I was under 8:30, with quite a bit closer to 8:00. I was definitely ready to slow down by the time I reached mile 5 and even walked up a hill a few minutes later. All in all it felt good to stretch it out.

I was thinking about this weekend's race and whether or not I should try to run it fast. My feeling is that it's an invitation to injury since I haven't raced in a while. I proved today I can run three miles at a good clip still, but I'm still leaning toward just running with the kids and enjoying it. Or maybe I'll size up the competition when I get there and decide if I have a chance to win or not. We'll see.

Training Begins

I took the plunge this weekend and registered for the Route 66 Half Marathon. It's November 18th in Tulsa, the same race where I ran a full marathon a few years ago. Accordingly, today was the first day of my new training plan engineered to get me to racing shape by race day. It was an easy 4-miler that sets me on the road to running four days a week again. It was a nice day, just like they have been the past week or so, and the miles went by quickly.

I also ordered a new pair of shoes. I've been wearing the Asics Gel 33 Blur this year. I'm not sure what's caused my right foot to have pain in the heel, which I suspect to be plantar fasciitis. It could be a combination of my running shoes and dress shoes, but I didn't have problems before I bought this pair of running shoes. So today I went ahead and ordered a different type, one I've worn in the past. When I first bought good running shoes I purchased Asics Gel Cumulus. I remember the first time wearing them after using cheapo shoes from Target that I'd bought just to make sure I was going to stick with this running thing. After those less-than-adequate shoes the Asics felt like my feet had died and gone to heaven. I wore that type for several years before moving up to the Nimbus series. The problem is that the Nimbus are just too expensive, hence my trying out the 33 series. When I was shopping on Amazon this morning the Cumulus were the lowest priced that I could find, so I went with that. Hopefully it'll help my foot and still keep my knees from hurting.

A Nice Saturday

It was another great day for running. I didn't get out the door until almost 11 a.m. and went 5.5 miles before swinging back to pick up a couple of kids for another 2.5 (for those of you counting at home, that's a total of 8 miles). I signed us up for a 5k next Saturday so I wanted to make sure they're in good shape. My littlest one went to a sleepover the night prior and she was a wee bit tired. I know the feeling so we had a couple of walking intervals, which was fine. I'm loving this weather and my allergies seem to be leveling out.

Running with Kids

I can only imagine what people thought when they saw four kids and me running this afternoon. What kind of crazy person has that many kids? Maybe. I've been called worse. I "made" them run two miles since the 5k is just over a week away. They all did pretty well except the oldest, who is still having leg problems. Once I dropped them off I ran another four miles to get to my usual total of 6 miles. The day was overcast and the temperature mild - in other words, a perfect day for a run. Autumn brings some nasty allergies along with the good weather, but the past few days I've been okay. We'll see if that lasts into the weekend or not.

Lethargy

I felt just plain tired today when I got home from work. It was one of those I-could-take-a-nap kinds of tired. Even as I started my run I considered how well - or not - it was going to go. That soon passed as a I ran the first couple of miles. When I passed by the neighborhood again at the two-mile mark I had a brief flash of stopping and calling it a day, but I resisted. The temperature was a little warmer today than in the past week, probably in the low 80s, but I ran it all. Just like I was tempted to cut the run short I was also tempted to walk a few times. I just couldn't see any reason to do it, so I kept going. When all was said and done I felt pretty good, much better than when I started. That's not a surprise since what I needed was a little endorphin therapy. Today the treatment worked.

First Day of Fall

As The Boy told me today it certainly feels like the first day of Fall. Yesterday I was really looking forward to this run. I knew it was going to be good weather just like it was yesterday. In fact I thought more than once about running after work yesterday but decided a day of weights would be better. This morning I took off for a 6-miler and ended up with an overall 9:15 per mile pace. It was a lot cooler than I expected with the temperature under 60 degrees. When I was walking to "warm up" I briefly considered going back and getting a long-sleeved shirt but quickly determined I'd be just fine once I started running. Once again I saw several people out but not as many as I thought. A cool breeze was blowing from the north. Maybe that kept some people indoors.

Once I got home I took three of the kids for a run. I was planning on going two miles with them but both girls said they were experiencing pain, one in the knees and the other on the side of the leg above the ankle. We got all of a mile before they had to walk. The Boy and I decided to get in some more running and made it to almost two miles, 1.84 to be exact. For the week that makes my total mileage as 19.84. So close to 20 that I'm going to round up, especially since I more than made up the extra distance in walking. It's two weeks until the 5k at church, so these kids better pick up their game!

That Was a Good Run

Today was another great day for running. I'm feeling like I'm really getting back into stride as far as running goes, and as I've said before the cooler temperatures certainly help. My overall pace today was 9:30/mile, which doesn't seem terribly fast. But consider the fact that for the past five months or so I've been running about a minute slower because of the heat. Or because I've been on and off with my schedule. I ran 6 miles today and if it was a race I would have run a negative split. I felt stronger toward the end when I was running at a pace in the eights. Another telltale sign that I'm feeling better is the hills. In the past I've always attacked hills and stayed strong on the ascent, if not actually running faster. Lately I've slowed down on the uphills and tried to keep it slow to the point of walking them depending on the temperature. Now that the weather is back to a decent range I'm back to enjoying hills again. Watch out! I'm not the fastest person in the world but I certainly feel faster this week.

Back in Stride

Today was so nice. Really nice. Perfect running weather with a temperature about 68 degrees, sunny, and a light breeze. I ran 6 miles and loved every minute of it. My complaint about drivers and crosswalks still stands, though.

Running on Friday?

Today's not my normal day for a run. That would have been yesterday. Thursday was cool and rainy, and to be perfectly honest, I didn't feel like running in it. It was one of those rains that makes you feel like you can get sick from it, even though that's probably not what would happen. Still, it was quite a climate change after another hot day on Tuesday, so I decided to pass. And I'm glad I did.

Today it was 72 degrees outside, sunny, and just plain gorgeous. I got off work an hour early and laced up my running shoes when I got home. I ran 6 miles with no walking, more testament to running in cooler temperatures. I've mentioned before that running four miles in 95 degree weather is probably the same effort as running longer when it's 20 degrees cooler out. I think today's run proves that. My pace was closer to the 9:30 range, and it felt pretty easy. Yep, it's called level of effort. You read it here first. Or maybe not.

I Thought I Was Done

After Saturday's run I had a horrible allergy attack, the worst I've had in a long time. It probably didn't help that I also mowed the lawn, spent several hours painting downstairs, and sitting on my neighbor's driveway hanging out for a couple of hours. Fortunately I rested a bit on Sunday and although the attack was past I still felt drugged for a couple of days. I thought we were done with summer but today proved the weathermen don't know their hole from an ass in the ground. It was right at 90 degrees when I headed out with the littlest daughter. She ran a mile with me and I returned her back to the house before heading out for another 4 miles. It was fun because we talked about competition and nutrition and being in shape. She's a sharp kid. Yes, I'm biased.

Because of the temperature I took my water bottle with me and did the walking thing when I needed to. As I was walking up the hill just after finishing Daughter #1 came driving back from the grocery and tooted her horn at me. I jumped in and got an air conditioned ride the last few hundred yards back to the house. It wasn't my normal cooldown, but it was a nice treat.

The bottom of my right foot has been hurting for several weeks, and I'm hoping it's not plantar fasciitis. I think the pain is due to the lower profile of my running shoes and the inserts I've been wearing in my dress shoes. The past couple of days I've been wearing my dress shoes at work without the inserts but I haven't noticed a difference yet. In fact, today I felt a little bit of pain in that area during my run, which was new. Usually it only aches when wearing my dress shoes or first thing in the morning. I have to figure out what to do to figure out the cause without ending up causing pain in my knees. More to come on this late-breaking story.

One More for Summer and Another

Never got around to posting Thursday's run, so here we go. It was another day in the mid-90's. Frankly I was so worn out from work that day that it would have been justifiable to stay in and avoid the heat, but those are the kinds of days I really need to run, so I did. A nice breeze helped keep me from a heat stroke, as well as walking regularly. I actually saw about a half dozen people out for a run, which was surprising. I don't remember seeing that many on previous runs where the day was so hot. I went 4 miles and spent a little bit of time cooling off when I got home.

Today was absolutely beautiful outside. I ramped up to 6 miles and made it without walking, other than having to stop for the idiots in cars who can't figure out that a person on foot should have the right of way at a crosswalk. It was in the 60's for the run, sunny, and breezy - refreshing! Plenty of other people were out enjoying the day as well. The forecast calls for temperatures to remain below 90 degrees from here on out, so I guess this is the end of summer weather. I enjoy running in the cooler temperatures of autumn, but I will certainly miss summer.

More Walking

Another hot one in KC today. With the downstairs in disarray while we paint I knew I needed to get outside if I was going to run since the treadmill is indisposed. Once again I told myself that it was okay to walk if needed. Somebody also amped up the humidity, and boy, did that make a difference. Before I'd reached the end of my first mile I knew I'd be walking more than last week before we had a few days of rain.

The funny thing was that I walked four times by the time I returned to the traffic circle at Shoal Creek. I crossed over 96th and resumed running, planning on going to the neighborhood and then walking the rest of the way home. But when I started running again I quickly started feeling bad, as though my systems were having to work too hard to maintain even the slowest of paces. Using some common sense I called it quits after about a tenth of a mile. It made the walk home a little bit longer, but that's okay. Today my goal was to get out and sweat a little. Mission accomplished.

Running in a Hurricane

So it wasn't really a hurricane, at least not any more. Isaac petered out after it made landfall in Louisiana and became a big tropical depression again. It hit the KC area on Friday and lasted through a lot of Saturday. I stood briefly on the front porch and pondered whether or not I should run. It was windy, almost thirty degrees cooler than Thursday's run, and raining. But there was no thunder or lightning, so I went out and ran 6 miles. The last couple were the toughest since I was running against the western edge of the storm, which rotated counterclockwise and from the north. I did walk once by the golf course on the way back, and that was because I didn't want to waste all my energy running uphill against the wind. Once again I left the iPod at home and just enjoyed the run and the weather.

Uncool Runnings

It was 100 degrees today when I started my run. I planned on a lot of walking, just like I did on Tuesday. And once again it worked. Fortunately it hasn't been humid like it normally is during the summer. Plus we had a slight breeze. I walked one time more than on Tuesday, on the hill approaching the traffic circle on the way back. All in all it was a good, slow run. I think I actually sweated more a couple of days ago, but that's because I pushed a little harder. It was another 4-miler and a fitting run for the end of August.

95

I guess you could say I'm as used to high temperatures as one can get. Today the thermometer read 95 degrees when I set out for my 4-mile run. As before, I planned ahead and took a bottle of solid ice, which mostly thawed during the run, and took a walk break every mile. I also kept my pace closer to 11 minutes than to 9. It worked wonderfully. Not that I didn't sweat. Not that at the end I was breathing hard. No, it was definitely a taxing run, even with all that, because of the heat. A month or so ago there's no way I would have run on a day like this. Now that I've done it several times it's manageable. I believe this is called acclimating to the weather. Lower temps would be nice, but I'm not going to complain. I'll save that for winter.

Rain!

Last night I was up late so I stayed in bed later than usual. Or maybe it's better described as staying in bed as long as I wanted. Then I had orchestra practice, which ended early. I decided to run right away when I got home since the day was overcast and rain was threatening. It actually did more than threaten - for one of the few times in the last six months it actually rained! Not enough to really even get the dirt wet, but enough to make me adapt a little bit. I took my iPod with me when I headed out but the sprinkles made me think it would be a good idea to ditch the music in case the rain picked up. I ran out a mile and then looped back through the neighborhood to drop off the iPod and my sunglasses. That turned out to be a good decision as I actually got to hear the raindrops on the road, on the leaves of trees, and even sizzling on the overhead power lines on my way back. It was a great experience, one where I was almost in that runner's high. In fact, I might have been for the last two miles or so. I went 6 miles total and even though I was rained on it was worth every drop.

Missed a Post

I didn't run last week while on vacation, shame on me, but I did run Tuesday and forgot to post about it. I would say the day was summer-like, but since it's actually summer I don't need to say it. The temperature was about 90 degrees and I took my bottle of water with me. I kept it slow and went two miles before turning around. I walked a little up the hill by the golf course and then again up another hill a half mile later. Once I got to the crosswalks I walked again. When I finally reached the neighborhood I walked the last quarter mile. All in all I went about four miles but probably ran about 3.5. It wasn't too bad for my first day running in a week, and in hot weather at that, but the heat definitely did me in by the end.

Today the weather was about the same with a little bit more of a southwesterly breeze. When I turned on the Garmin it told me it had a low battery. I plugged it into the computer, instantly causing a dreaded BSOD, which is a lot less common than it used to be. Apparently there's a conflict with the Garmin driver and Win 7. Won't do that again. Especially when The Wife is reading email. Anyway, today I determined to run a mile and then walk a short distance, which turned out to be three light poles. It worked out pretty well since today's run went a lot better than on Tuesday. I actually ran up a couple of hills I've been walking and count this as a 4-mile run. It's supposed to rain on Saturday but I won't believe it until I see it.

Two in a Row

When was the last time I ran two days in a row? I'm too lazy to go back and look. Today I went 6 miles and had a good run, although at times I felt kind of tight. In fact, a couple of times I felt like an old man running. What the heck?

The last two days I've worn my RoadID all day on my right wrist to keep from bending it. I seriously thought about going to the doctor, but my self-diagnosis and treatment seems to have worked. Tonight it feels about as normal as possible. I decided that if I went to a doctor all he would do is give me a brace to immobilize it for several days. Seems like I was right.

Monday Running

Today was too nice to not run. Plus I've been nursing my right wrist, which I think I sprained last week. The sad thing is that I'm not sure how I did so. Nevertheless it's put me in a spot where I can't do my usual weights. With that in mind and combined with the weather it seemed like running was the right thing to do. I think this was probably the coolest weather I've run in outside in months, with a temp around 74 degrees. I ran 5 miles right at a 10 minute/mile pace. Today I also transferred to another section at work, which brought some added stress. I worked in this area for 3.5 years and as I was running today it came to me that the reason I probably ran so much during that time was as a stress release. Seems like I'm picking right back up where I left off.

Six Plus One

The heat's broken for a few days. This morning it was sunny but the temperature had not yet risen to today's high of 84. I thought about running eight miles or so, but my youngest wanted to run some, too, so I went out for 6 miles and came home to get her to run another mile with me.

She's inspired by the Olympics, no doubt, but this is also the girl who beat all her older siblings and cousins in the Turkey Trot 5k in 2009. Last week at church they announced a 5k at the beginning of October, and she's interested in running that one. It's cool to see her so interested in running at such a young age, and it's up to me to keep her interest level in it. She needs bigger shoes and said at the end of the run that she's not running again until she gets new shoes. I don't blame her. She ran the whole mile without stopping. Once we get those new shoes we can spend the next couple of months building up 3.1 miles.

I saw several people running this morning with their dogs and was a little bit jealous. But then I got to run with my youngest daughter, which was way better.

Out There

Today the temperature seemed reasonable enough to run outside. The wind was blowing and a few scattered clouds made it bearable. Even with temperatures in the mid-80's it was still hot. I made it 4 miles at a pretty slow pace, but it was still better than running inside.

And what is it with drivers not stopping for pedestrians who are ready to cross the street in a marked crosswalk? Is it because they're in a traffic circle and therefore the drivers feel like they don't have to stop? I had another one today who was in the circle and of course I couldn't tell if they were going to stay in the circle or come my way, so I stopped. I don't trust people, especially people I don't know. As usual, it's a good thing I stopped because the guy accelerated out of the circle with no hesitation and no regard for the pedestrian (me). If I didn't think I'd get maimed I'd start running out into the street to make them slam on their brakes. Once in a while I come across a person who slows and stops so I can cross. The only explanation I can find for such drivers is that they must be fellow runners.

Back Inside Part III

I had that blah feeling this afternoon and seriously considered not running. But I didn't something yesterday that I don't normally do - I weighed myself. With all of this inconsistent running it seems I've put on 7-8 pounds, which is not surprising since my pants have been a little...tighter around the waist lately. That thought spurred me to jump on the treadmill (it was 104 this afternoon - not conducive to an outdoors run) and run 5 miles.

I don't run to control my weight, but I will admit it's a nice byproduct. It's been well over a year since my last race and I can tell in my general fitness level. This weekend I put together a training plan for the KC Half Marathon in October. If I can get in the training during the heat of summer I think I can run the race. Maybe not my fastest ever, but at least it'll get me back in the game. Time to kick it up a notch.

Update: After I published this I realized this is the third time I've titled a post "Back Inside." Sometimes my unoriginality can be inspiring.

Outside

This week I was in Philadelphia again, with no way to post after my runs. For some reason I haven't been able to creates posts on my iPad.

I ran twice at Neshaminy State Park. Both days were extremely hot and extremely humid. At least the running trail offers plenty of shade. On Tuesday I ran counter-clockwise and went a total of 4.25 miles. I wanted to get to an even four and ran up the middle of the park by the pool and around the picnic area. That added a little more distance then I'd originally wanted, but a quarter mile wasn't too bad. I was just happy to be running outside again.

On Thursday I changed it up and ran clockwise, which was nice because I had a better view of the river and the Philadelphia skyline. It was a hotter day, or so it seemed, and by the time I'd run two circuits of the park I had no interest in trying to get to a round number. I ended up at 3.75 miles.

Both days my mileage wasn't as much as I'd intended, but I return to my philosophy of effort versus mileage. With the heat and humidity my level of effort was at least as much as a 6-mile run on a spring day. And I certainly sweated more.

Today was going to be a treadmill day. I woke up briefly about 6 a.m. and thought about going for a run then, but sleeping longer won the argument. A few hours later I drove to the store to get some milk and saw a ton of people walking and running because of the thick cloud cover. The temperature was 85 degrees, but the clouds and a little bit of breeze made it seem cooler. I took my water bottle, which turned out to be a good move. I kept the pace slow and easy and went 6 miles. The only time I walked was coming up the hill by the golf course. I definitely needed to slow for a walk since I could feel my heart beating way too fast. I'll be interested to see how the heart monitor recorded that stage of the run.

For at least a week I was able to run outside. That was a nice treat.

Back Inside

This was kind of a lost week for running since The Wife and older kids were out of town. I had offsite meetings on Tuesday and on Thursday it was my mom's last night to be here. In both cases I weaseled out of running, leaving only today to finish out the week. I ran 6 miles on the treadmill again. It went fine but I'm looking forward to running outside again someday. Sure, the temperature was in the low 90's instead of over the century mark, but that's still pretty darn hot. This week I'll be out of town and will try to keep it going, hopefully outdoors.

Weighing the Alternatives

This morning I woke up early enough to have a choice about running or going on a grocery run. I chose to get to the stores and avoid the crowds. As we drove by a number of runners out to beat the heat I felt a twinge of remorse, knowing I would end up on the treadmill again. But I can't be too upset with myself since I really don't like crowded grocery stores and there were some good deals I would have missed if I'd gone later in the day. I got in my 6 miles and some Breaking Bad. Guess I can't complain too much. With more 100 degree days in the future it looks like I might finish Season 4 before the month is out.

The Fun Continues

More heat, more running inside today. 6 more miles on the treadmill and another 1.5 episodes of Breaking Bad. When I left work this afternoon and got in my truck the temperature read 120 degrees. Of course that's because the truck had been sitting outside all day and once I got going the reading plummeted to 106 degrees. I love summer!

It's getting to be time to pick a race. I need to do something this fall and figure out a training plan. Maybe next week when I'm sitting at all-day meetings with nothing better to do.

Back Inside

I'm back to running on the treadmill after Saturday's outing. The temperature is expected to be in triple digits several times over the next couple of weeks, and that means more treadmill running. Yesterday I ran 6 miles and felt just fine. It also helped that the Season 4 of Breaking Bad is now on Netflix. The downstairs TV isn't hooked into anything other than a DVD player, so I had a new setup. I brought the iPad with me and set it on the treadmill console. Unless I'm watching a DVD this might be my new setup for good. It took a few seconds to get used to bouncing up and down as I ran and the screen shifting a little as well, but it wasn't bad. And definitely worth it, both for the run and for the quality show.

Hot and Semi-Stupid

I waited too long to run this morning and paid the price. I had to drop off one of the kids at 10 a.m. at church, and on the way back I saw several people out running and walking. I thought to myself that it seemed okay and not too hot and hey, I should do that myself since I'm a little tired of running inside. I changed quickly and set out. I kept the pace slow and planned on some walk breaks. By the time my 6 miles was up I'd walked five times, mostly on uphill parts so that my core temp wouldn't get too high. As always with these types of runs it's mostly about the lack of shade on my route. I always feel like things would go better if I wasn't in direct sunlight the whole time. I was pretty done in by the time I got home, but not horribly bad. I also mowed the lawn this afternoon, and after that little bit extra outside I decided to spend the rest of the afternoon sitting on the couch and watching a ball game. Which turned out to be a bust since my team lost in extra innings. At least the lazy part of that worked out well.

Two Runs

I started out the week in DC. The high temperatures had plummeted to the mid-80's by the time I arrived, meaning I could run outside. On Tuesday I rode the Metro to L'Enfant Station and walked up to the National Mall. The center paths were closed for construction or something, so I ran the perimeters of the Mall, which were clogged with tourists. I headed east to the Capitol and ran around the pool and went west. Past the Washington Monument, the World War II Memorial, in front of the Lincoln Memorial before bending around to the Korean War Memorial, one of my favorites. At that point I ran east again through the MLK Memorial and along the north edge of the Tidal Basin. By this point the humidity was getting to me so I walked a little around the Jefferson Memorial. I ran/walked the rest of the way back to Crystal City. The last mile or so I walked. The total for running was about 6.5 miles and the grand total by the time I made it to the hotel was about 8 miles. I love running in DC and even though running-wise it wasn't the best, it was still fun.

Today back in KC there were thunderstorms in the area. The temperature here had dropped but I'm not a big fan of lightning so I ran inside. I finished up Lonesome Dove and got in 6 miles. The treadmill is nowhere near as exciting as a run through DC, but it served its purpose.

Scorcher

Today the temperature on the thermometer in the truck showed up as 106 degrees. Needless to say I ran on the treadmill again rather than dissolving into a puddle out in the hot, hot sun. We're supposed to get a break starting tomorrow, but in the meantime a fan and the treadmill were what I dealt with today. I ran 6 miles, giving me a total of 15 miles for the week It was a good week exercise-wise, with three days of running and three days of weights. It's nice to get back in the swing of things just in time to be interrupted by a trip to DC this week. At least I can take my running shoes and get in a run in one of my favorite running venues.

Joys of Treadmill Running

Still over 100 degrees during the day here, and once more unto the treadmill. Today I experienced one of those joys of treadmill running. I'd done my five-minute warmup and had run for about seven minutes. Lonesome Dove was in the DVD player again and things were going well except I noticed I was sweating a little more than the last few times. It finally dawned on me that I forgot to plug in the fan that circulates the air and keeps me cooled down. I hopped off and stepped over to where the fan plugs into the power strip. As I lifted the power strip my thumb hit the power button, which naturally shut down the whole operation, including the treadmill. Good grief. So I had an unscheduled break while I powered everything up again and returned to the previous state, except this time with the fan running. And speaking of running, I went 5 miles. Now if I could just stop eating so much I might actually feel better about everything.

Treadmill in Summer

With the temperature over 100 degrees outside it was definitely another day for running inside. I plugged Lonesome Dove into the DVD player. It was fun because I haven't watched it in a couple of decades. In fact, I still remember when it premiered on TV because my college buddies and I made quite the event of it. I ran 4.5 miles with more to come on Thursday.

Fo' Miles

I've been lazy. No other way around it other than to admit it. Between being out of town, having company, and other assorted activities, I've been lazy. Now that the temperatures are in the scorching range it's time to get back to some running.

Last Saturday the Virtual Running Partner and I went for a run of 4 miles. It was a good thing we did because that was really the only good time to run while his family was here. It was cloudy and about 70 degrees, but by mid-afternoon the sun had come out and cranked up the temperature to 90 degrees, where it's stayed every day since then.

Today the thermometer is supposed to top out close to 100 degrees. I ran 4 miles on the treadmill with an electric fan trained on me and Field of Dreams on the DVD player. When I came back upstairs The Boy chided me for having a fan and "cheating." I told him cheating was better than running outside and getting heat stroke. Not sure he bought it but I don't care. This will probably happen frequently over the next several weeks until the weather cools down again.

Run/Walk in Summer

Today the temp was about 92 degrees but very windy, so I hoped it would provide a little relief from the heat. Not so much. I took a bottle of frozen water (aka "ice") with me and of course it was mostly melted a couple of miles into the run. I kept it slow, close to 11 minutes/mile, and decided I would walk every mile and a half. That turned into a little more walking and I ended up cutting the run short by about a mile or so. My total was 5.5 miles, but of that I ran probably 4.5. Still, I kept it under control and the walking helped keep my core temperature down. That's key when it's hot out like this, and making the run shorter means I'm not inviting injury for just a little more distance that's meaningless in the long run. Pun intended.

Run and Drive

Ran 6 miles this morning in 80 degree sunshine and then drove to Des Moines to get my big girls. Now I'm tired.

Memorial Run

Tuesday morning started out lazy. I don't usually sleep well in hotels, but Monday night was an exception. I planned to get up and go for a run in the morning since rain was in the forecast. When the alarm went off I got up and checked out the window - it had rained but was not currently doing so. And naturally I went back to bed.

After work I blew off a cocktails and dinner with a group of people and went for my delayed run. I paid for it "forgotten" Founding Fathers. I exited through a hedge to get back up on the 14th Street Bridge and across the Potomac River.

As I neared the airport the early evening flights were coming in from the north, which means they follow the river in from the northwest to land at Reagan National. I'd observed people standing by a parking lot along the flight line as I ran by earlier. This time a plane was coming in so I slowed and let it pass right overhead. The noise was great and the plane was less than a couple hundred feet up. Now I know why people were standing there because it actually was kind of cool.

Overall I ran 7.4 miles with at least another 3/4 mile of walking. Politicians can corrupt D.C. all they want but for now it's still one of my favorite places to run.

Manhattan Running

Spending the weekend again in the Little Apple means an outing on the Linear Trail. I discovered this afternoon that there is a portion of the trail that's shaded. Unfortunately that was not the part I ran this morning, which was decidedly unshaded. That was fun, especially with the temperature in the low 80's. I kept expectations low and ran 6 miles instead of trying to tack on a few extra. There weren't many other people out, meaning that there must be a lot of smart people in Manhattan. Or school's out. Either way, I only saw about five other people in my hour in the sun. I'm glad to say my knees are still feeling good and I gave some thought to running a race this fall. It's about time to get cracking on the training plan.

Dad and I followed up the run with an outing to Famous Dave's for some ribs. He didn't run but he got some ribs anyway. I'll allow that.

Hot Runs

Didn't have time to post about yesterday's run, but we're into the part of the season where all the outings are in hot weather. The temperature was in the upper 80's and I ended up walking up the hill by the golf course on the way back as well as just inside the neighborhood entrance. Which is also uphill. I did my 6 miles and in spite of the heat it felt good. I'm enjoying being able to run and feeling better. As I've said before, it's time to pick a race and start planning for it.