7 on Saturday

I had to wait for a small rain shower to pass by this morning before going out for today's run. I made it the whole 7 miles as planned. After the rain from earlier as well as the last week it was quite humid. I kept it slow and easy and even walked up the golf course hill on the way back. Saw a few people out, but not as many as normal given the clouds and storms in the area. As I said the other day, it's nice to be back on a regular schedule and getting in all my runs every week.

6 in the Morning

I ran a good 6-miler this morning. I was out the door before 7 a.m. and kept up a nice even pace. Hopefully my running streak continues through next week. It's nice to be back in the swing of it, and I can tell a difference in how I feel each day. Unfortunately this time there was no fox to run with me, but I did look for my new friend as I passed by the woods where I saw him the other day. It was cloudy and rained later in the morning, but as far as running goes it was just about perfect.

New Day

This morning it was humid, but not overly so. It's been rainy lately, and added to that later in the day. I decided to run 5 miles, in the hopes of doing a 5-6-7 week. When I made my turn on 96th Street and headed west I crossed the street by the pond up near the Hills of Montclair. Right after that I saw a fox come out of the woods, run down the sidewalk for a bit, and then duck back into the trees when a car buzzed by. It was kind of cool because I've seen foxes only a handful of times. I wonder what would have happened had I been on the other side of the street. I think we both would have been surprised.

Finishing the Week

Even though I ran yesterday I went ahead and got out this morning for a 6-miler. I didn't realize it had rained a little overnight but it was mostly gone by the time I left. It sprinkled on me about a half-mile from home, but not too bad. Because of the rain it was a little humid. I saw a few people out, but not the usual crowd on a weekend morning. Maybe they were put off by the clouds and threat of rain. I kept it pretty slow but felt about medium, probably due to running two days in a row. I was thinking since I can't do my weight training as usual due to trying to sell the house that I might add another day of running until we move. Not a bad idea. We'll see if it takes off or not.

Run x2

On Wednesday morning I ran in Frisco with The Virtual Running Partner. He's still recovering from some sort of lame injury, and we went about 3 miles. It was a nice morning with sunshine and no wind. I ate way too much on my trip to Texas, and it makes me think I need to run more so I don't put on weight from all the eating out. Of course it won't be like that when we move down there, but in the meantime...

This morning I ran 5 miles on my usual route. I felt stuffy from allergies and noticed a few times my breathing sounded like someone with asthma. No surprise there. It was a beautiful morning and I have to say it's nice to get out for a run first thing in the morning. As I've said before, it's too bad the weather can't be like this all the time. I think I'll run again tomorrow so I can get in my three runs for the week. I told the VRP that we need to pick a race later in the year so we have a goal.

Third Time is a Charm

I made it through the third run of the week, a 6-miler that seems like a small victory these days. Even thought it's kind of sad compared to the past mileage and workouts, but everyone goes through seasons of life and I'm in one right now where opportunities to run don't always pop up on a regular basis. I ate a big breakfast and then went to Target to get a shirt for work. When I went out a little more than an hour after eating The Wife commented on how soon I was going for my run. I responded that it was okay, it was more than an hour and I didn't expect any cramps.

The day was overcast and somewhat cool, but not too bad. As soon as I headed out the door I came back in and checked the weather to make sure a big storm wasn't imminent. Some foreboding clouds hovered low on the western horizon. The weather radar looked okay and I went out the door again. Between miles 2.5 and 3 it started to rain a little, never getting much more than a heavy mist or light drizzle, depending on your perspective. It was enough to cover the sidewalk and make me take off my sunglasses. That was the worst it got, though, and tapered off by the time I made the turn at mile 4. Fifteen minutes after I returned home it rained for real, what I would call a nice soaking rain that went on for over half an hour. That was nice, and really wouldn't have been too bad to run in since there was no accompanying thunder.

Five More

Running more than once in a week is almost a novelty these days. This morning I made it out for 5 miles on another cool start to the day. Wore the long pants and shirt again. I guess we're still on the journey to warmer weather, but I'm not going to complain since it's a nice day. Since The Boy broke his wrist a couple of days ago I also spent my lunchtime mowing the lawn. It made for an active day in spite of work, which is just fine with me. Work is almost done and it'll be time to grill in a bit. That's a good day as far as I'm concerned.

Back at It

Getting the house ready to sell last week after I got back in town knocked me off the running trail. It went on the market late Thursday night. I probably could have run Saturday but I was so worn out it would have been a horrible run and an invitation to injury. Plus I cracked my right knee really good (bad?) on the vacuum cleaner. I mean hard. I almost fell down. But enough of that.

This morning I got up and ran in low 40s temps. I went 4 miles and thought I might have problems with the knee but never felt a twinge. It was good running weather. I wore long sleeves and long pants, which was a good choice considering the breeze out of the west. We had to leave before dinner for a house showing and the day ended with The Boy breaking his wrist at karate this evening. Definitely more eventful than originally planned.

Pre-Move Run

Ran about 4.5 miles this morning in Dallas, which is where we'll be moving. Ran with the Virtual Running Partner, who will soon lose the Virtual part of that title. He's coming back from a shin injury and ran a couple while I continued for a little more. Nice cloudy morning with just a hint of mist. Fun seeing all the kids riding bikes to school down the path.

Fit Run

The company I work for gives every employee a fitbit. I got mine Friday and wore it all day yesterday (Saturday), which was a little enlightening. I ran 6 miles on a beautiful morning. Given that I've been running sporadically it felt good and I never had to walk. Lots of people out for runs and walks. The fitbit buzzed before I got back to the neighborhood that I'd reached the daily goal of 10,000 steps.  Then I came home and went to work on the house, which seems almost like a full-time job as we get ready to put it on the market.

At the end of the day I checked what the fitbit recorded and it said I'd gone over 25k steps and 12.59 miles, burning approximately 3,200 calories in the process. That all seems right except the calories. Normally I think these devices overestimate that measure, but in this case I think it was low. A lot of the steps I took in the afternoon involved carrying things, like boxes, bags of mulch, stones, etc.

All that to say at the end of the day I was wiped out.

Morning Runner

This was my second day on the new job, and since it starts a little later I've decided to become a morning runner. We'll see how this goes. I got up at 6:15 and was out the door by 6:30. I went 5 miles, saving the extra mile for next time around. It's been raining lightly the past day or so, and was still cloudy this morning, and therefore the humidity was up a little. Not too bad but noticeable.

On my way back through the traffic circle I saw a guy driving past. He was wearing a shirt and tie. Poor schmuck. I like my new commute a lot better. And I have a feeling I'll like morning running better, too, especially when the weather turns hotter. And even more so once we move to Texas.

Circumstances

Sad to say that circumstances rather than any physical issues have kept me from running for the past ten days or so. Of course we've been working on the house, and this past week was the Easter program. The only day I had off from rehearsals and performances was  Daughter #2's birthday. This morning was my first real chance to run in what seemed like forever.

It was a nice day, and cooler than it looked. The thermometer said 36 degrees when I was ready to go out at 9 a.m., but the sun was out and when I stepped onto the deck it seemed warmer. I went ahead and wore a long-sleeved t under my regular shirt over shorts, and that turned out to be a good decision. The wind out of the south cooled things off quite a bit, but I surprised myself by running a full 6 miles. On my iPod I listened to some excellent old Smothers Brothers albums, and LOL'd a few times. When I was a kid we had the 'Think Ethnic' album, which I now have in my record collection. It's still funny. I bought a few more from amazon a few weekends ago in digital format, and that's what made me laugh today. Amazing how stuff over 50 years old is so timeless and funny without being profane.

Before Easter

Next week it's going to be tough to get in a run due to the Easter rehearsals and performances. Today I cranked it up to 6 miles (seems sad to say that) and it felt good. I didn't even walk, even by the golf course. It was just one of those good runs where my brain was lost in thought most of the time. I seem to have lost my iPod case, which means my runs have been of the contemplative sort. Hopefully I can find it as we pick up stuff on the way to our move. I don't know if anyone sells stuff for that version any more. And as I sit here and type this I look up and see it falling off the back of the top shelf of the computer desk. Looks like I'm back in business. Talk about timing.

Spring Lull

Felt more like Fall or late Winter today. The temperature was in the 40s, and the sky was overcast with a little mist by the time I finished. I put on the stocking cap and knit gloves and stayed warm for the duration of 5 miles. I was thinking how weird it seems to be running such a "short" distance and feeling like it was a big deal. Makes me think I need to get back in race shape. Over the next few weeks (or months) we'll be selling our house and moving to Texas. Running outings are going to be at a premium and I need to make the best of each one. On the other hand, it will also be my outlet valve for stress. The outings need to be a priority.

Busy Saturday

Stayed up too late last night and slept late this morning. The quality of sleep was not good, which usually means a low-quality run. I knew if I was going to get in a run today it would have to be before I started working around the house. I ran 6 miles on a nice sunny morning that warmed up slowly. I walked a couple of times near the golf course because it seemed the right thing to do. Plenty of people out, including one guy on his bicycle wearing just a ridiculous outfit. It made my smile but I didn't laugh since I didn't want to hurt his feelings.

I stopped on the way out and back by a drainage area where I discovered some beavers had built quite a sizable dam. I'd seen the evidence previously of their presence from trees felled by their work along that stretch. I wonder if the landowner will let the dam stay since it backs up the creek into a nice big pool. I suppose we'll see how bad it gets when we experience a decent rain storm.

Misty

It rained yesterday and most of today, but by the time I got home from work it had mostly stopped with the exception of a little mist here and there. I missed my Tuesday run due to allergies, which pretty much knocked me for a loop for a couple of days. The rain took the pollen out of the air, and I was determined to get out for a run while I was in temporary remission. I ran 5 miles and felt pretty good afterward, although my right calf feels tight and has cramped a couple of times. No complaints, though. It was good to get out for a run.

Still Going

I thought it was going to be warmer this morning than it actually was. I stepped onto the deck in shorts and t-shirt, and it was cooooold. I checked the temperature online and found out it was 45 degrees. That would have seemed warm a month or so ago, but now it feels cold. I put on a long-sleeved technical shirt and kept the shorts. It still felt cool at times but not too bad. The wind was blowing from every direction, as usual, and I walked up the golf course hill. Sad that 6 miles seemed like a long run, but after the last several weeks I was glad to get it in and persevere. This was my first week in a long while where I was able to do all my strength and running. Even with all the stupid allergies.

Yes Again

Another gorgeous day, this one topping out at 76 degrees. I even had to get out the shorts after showering since it's already that warm. I ran 5 miles today, and felt pretty well. A couple of times it seemed to drag and my legs felt not-as-fresh, but other than those few moments I enjoyed it. Lots of people out running and walking, and four - count them, four - people riding bicycles on the sidewalk. Not my favorite thing.That's what the street is for. Anyway, I feel like I'm getting back into the swing of this running thing and look forward to Saturday's outing.

Yes

Today was darn near perfect for a run. Sunny, 70 degrees or so, and just a hint of a breeze. I would have run on a day like htis even if I had two broken legs. Fortunately that's not the case, and I got in a nice 4-miler. I felt no sign of wekness or swelling in my knee, which means my time off was apparently worth it. As any inhabitant of the Midwest U.S. knows, days as nice as this are few and far between. I enjoyed it appropriately.

Trying to Run

Twice this week I've tried to run. Tuesday I started on the treadmill, and very quickly it was apparent I had a problem with my right knee. After a couple of minutes I decided to stop since I didn't want to make it worse. It felt like my knee was weak, a weird feeling.

Today I tried again, except outside this time. It was a nice day, and I really wanted to get in at least 4 miles. Within the first 20 strides I felt the same pain. It went away after that for a short time, but after a quarter mile it reappeared. I felt like my knee was mildly swollen. I thought it would go away again but no dice. I turned around and once again cut the run short. This time I was really bummed since I wanted to run on a nice sunny, almost windless day. I will probably skip Saturday and try again next week. This is one of those times where the "injury" is nothing major, but the most prudent course of action is to keep from pressing so that I live to run again another day.

That Kind of Day

Thursday I intended to get home quickly and run on the treadmill before the realtor arrived. That didn't happen. I wasn't too thrilled with that but life is about being flexible, right?

Today I went 5 miles inside. Again, it involved being flexible. Watched the first episode of House of Cards Season 3. It was the Doug Stamper Show, at least for this one. Made the time go by quickly, anyway. Snow all day long. Still ready to move someplace warmer, and then whatever I watch on Netflix will be on my own time. Which will be totally okay with me.

First Run in Two Weeks

What a pain. In my neck, that is. Two weeks ago, the night after my last run, I woke up at 4 a.m. with excruciating pain running down the right side of the back of my neck. I couldn't get back to sleep. I endured a full day of meetings, mainly because I had to give a presentation. By the time 4:30 p.m. rolled around I couldn't move my head from side to side and one of my co-workers thought it was pretty funny. Which I guess it was. The pain had graciously extended itself down my right shoulder blade. I went home and tried to relax. The pain receded to just my neck. I tried to go to bed about 9 and laid awake for several hours. I got up at midnight and The Wife checked on me. She got on the computer to find out if urgent care was open (they weren't). She wanted me to go to the emergency room, which I declined since going and waiting until dawn for help wasn't what I wanted to do. After that she checked the emergency room and sure enough, they were backed up. Then she called a nurse's line where they told her to take me to my doctor or urgent care in the morning. I sat on a recliner in the living room and finally fell asleep between 2 and 3 a.m.

At urgent care we waited longer than normal since one of the doctors was out sick. The doctor who finally came in quickly determined I had a muscle spasm and diagnosed a wry neck. They gave me a shot for the pain and prescriptions for a muscle relaxer and painkillers. I went home and slept five hours. It took about a week to finally feel close to normal. During that time I determined it was best to take time off from running as well. You don't need your neck to run, but I certainly didn't want to do anything that would make the problem worse. Plus it snowed a couple of times.

Today I was excited to get back to it. The weather warmed up to 44 degrees and the sun was shining. I went 4 easy, slow miles, trying to stretch and not push too hard. That was exactly the right distance for my first run back. Snow is in the forecast again, and it seems my next couple of runs might be inside. Oh well, the new season of House of Cards comes out Friday. I guess that should keep me occupied while I'm on the treadmill.

Change of Plans

Lots of stuff going in life right now, which necessitated a change in plans regarding the March race. In other words I won't be running it this year, which is a pretty big bummer. I just can't afford to spend so much time training and then going to NM for a race when there's other stuff going on (cryptically speaking, obviously, until the plans are confirmed or otherwise). I was going to run Saturday, at a lesser distance, but I was painting downstairs while waiting for the day to warm up to a nice temperature. Then while still waiting I started sanding and painting baseboards in the hallway, and by the time I was done I was tired. I knew at that point a run would not go well. I postponed it until Sunday, but that didn't happen either since we went to the remodeling and garden show. All that to say I ended up not running this past weekend.

Today was one of those times where I went out for 6 miles and it felt like I'd been off for a couple of months. Seriously, I felt fat and slow. My legs felt fine, but the rest of me, not so much. The temperature was in the 40s and a little breezy, but I got by without gloves or a stocking cap. I listened to Kansas' Masque on my iPod - what a great album. Two singers whose voices blended perfectly (Walsh and Steinhardt), and fantastic violin melded in with the guitars and keys. It's one of my favorite Kansas albums, if not the absolute favorite. Those were the days of great and inventive musicians. I tell my kids the best decade of music was the 70s. They agree.

Snow and Truncation

I hate to say this, but I probably should have run inside today. The sun was out, but it snowed yesterday and the temperature was only up to the mid-20s with a lovely breeze from the southwest. The plan called for Yasso 800s, which are challenging enough without dodging icy patches on the sidewalks. Most of the route was ice and snow-free, but on the Shoal Creek leg there were plenty of spots to avoid. I ran four of five intervals and decided to stop at 5 miles. The extra mile didn't seem worth the effort or risk of injury. I don't know if I would have done the full 6 miles on the treadmill, but it might actually have been a little more enjoyable. The temperature goes back up for the weekend, which sounds really good right after today's outing.

Escape to the Outdoors

I was able to sneak outside for this afternoon's run between snowstorms. We had snow on Sunday, some of which still lingers in the grass and sidewalks. Tomorrow we're supposed to get more. It was warm enough today, about 50 degrees, to allow for a 6-mile run. The wind was blowing hard from the southwest, about 20 mph, so my tempo run was slowed a couple of times as I ran uphill against the wind. I finished without walking and kept my feet relatively dry. Any chance to run outside in winter is worth the effort. I attended meetings at the Fed today and could have gone out afterward for happy hour, but running outside was more important. Sorry folks.

Treadmill and Netflix

Not my favorite day of running ever. It was cold and raining outside this morning, and still is, which meant I had to do my long run on the treadmill. I set up and decided to watch something different on Netflix. I knew two hours of Friends would be okay but might not distract me enough. So I watched the first two episodes of Peaky Binders, which was new to me. Looks like it's originally a BBC show. That got me through most of my 13 miles. As I said, this wasn't my favorite run, but I made it through. Hoping for better weather next weekend as the mileage increases.

P.S. Just realized this is my 1,000th post, which means I've run at least that many times since I started documenting my runs here. I wonder how many miles that adds up to? I see some bloggers I follow make a big deal out of this milestone, but instead I think I'll just go take a nap.

The Return of Winter

Yesterday it was almost back to normal around here: cold, gray, and windy. It was a day almost built for running inside, but because it was just barely tolerable I went ahead and ran outside. I saw a few others out as well, which I take to mean that I wasn't totally crazy. The plan called for Yasso 800s, which is what I did. Without the GPS it's a little more difficult to follow the plan exactly. Some of my 800s were longer, and a few were probably shorter. Either way I did five intervals and made it through the entire 6 miles with only one walk. That was on the hill by the golf course, uphill and against the wind. I decided to not push it by trying to run that section.

Bad weather is moving in this weekend, and it could be a couple of hours on the treadmill Saturday. It's time once again to think about moving someplace warmer.

57 and Hills

Nice day. Considering it's January, it was a *really* nice day. I even wore shorts and a short-sleeved t-shirt. It was right on the border of being warm enough, but I think that caused me to run a little faster and that kept me warm. I ran 6 miles since today was a hill day, going over to 435 and then north by the school. I kept up a pretty good pace and it was a blast to run without layers and long pants. I certainly won't get used to it, but I could.

Saturday Recap

I ran 10 miles on Saturday with the Virtual Running Buddy, who was here to celebrate The Wife's birthday. We got out before the party and did a loop of 4 miles around the neighborhood, and then 6 more on the normal route. It was a very nice morning weather-wise, and sunny, too. We kept the pace slow, at about 10:40/minute even though he wanted to go even slower we were just too blazing fast. It was a good run to set up the next several weeks of increasingly longer outings.

Wife's Birthday Run

Big milestone birthday for The Wife, which deserved a run, of course. I ran 6 miles under gray clouds and a temperature right at freezing. Four of the miles were at tempo pace, which felt pretty good until I was running up the hill by the golf course against the wind. Other than that short walk it was okay.

Run Up Hill (repeat)

Today was hill repeats day, and a nice day for it at that. If there is such a thing for this workout. I ran the first 1.25 miles with Daughter #2, then took off for a hill on Eastern Road. I ran up and down four times, which was a pretty darn good exercise. I extended the hill after the first run and made it a good distance for #s 3 and 4. Then I ran home. I'm pretty sure I didn't go the full 6 miles, so I'll call it 5. It's harder to gauge distance without mapping it first or using a GPS.

Catching Up

Even thought I didn't post I actually ran three times this past week. It's been busy around here, and the weather has been superb. Especially for January.

I ran 6 miles Tuesday and did four of them in a tempo run. Then Thursday was hill day, which is really what they all are. I ran the first mile with Daughter #2 and then did the other five on my own. I was going to go Saturday but actually I'm glad I waited since it turned out windy that particular day. In the meantime I was refinishing our kitchen floor, and I concentrated on that instead of running. To get my long run of 11 miles in I ran on Sunday instead. It was another beautiful day, with just a little wind. I had to get that one in between playing in the orchestra and then picking up Daughter #2 from church. Yes, I was a heathen, but I needed to run then so I could put down the gloss on the floor in the afternoon. Which looks okay, by the way, but man, that was a lot of work. It was almost more exhausting than running a marathon.

First Outside Run of the Year

Ten days into the new year and I was finally able to run outside. It was not warm, but the sun was shining. When I set out the wind chill was in the single digits, but by the time I finished it was about 16 degrees. I was going to go 11 miles but finished at 8, mainly because I thought my nose and lips were about to freeze off my face. That throws my training plan into some disarray, but I can adjust. It was nice to get back into the outside world again, even though it wasn't the best of weather.

Still Inside

I'm still waiting to run outside this year. The temperature got out of single digits today but the wind was still horrific. I ran another 6 miles on the treadmill and watched some more Friends. I have to admit that helps the time go quickly. Still, I'd rather run outside. We'll see how it looks for the weekend.

Single Digits

Today's run on the treadmill was 6 miles, which was the same as the temperature outside. Tonight it's supposed to get down to 1 degree. I was supposed to run yesterday but we went to a matinee. I thought about skipping it and doing my weight workouts, but I figured I needed the mileage more. That puts me in line for two days in a row of running, but that's okay. I'm just hoping it warms up enough to run outside on Saturday.

Going the Full Nine

I should have waited until this afternoon to run, and/or not believed the weather forecast. It was supposed to be a winter storm warning from last night at 9 p.m. until tonight at midnight. Instead we received a misting overnight and nothing today. Which is fine with me. But I decided I didn't want to be cold and so I stayed in this morning and ran 9 miles on the treadmill. Fortunately Friends is on Netflix now and I watched the first 4 1/2 episodes for distraction. I should be taking advantage of days like this, though, because it's quickly going to get to a point where I can't make myself do long distances inside like that as the mileage ratchets upward. Next time I'll certainly be less inclined to trust a forecast of 3-6" of snow.

Botched Outside Run

I was all geared up for a run in freezing weather, and then found my gear wasn't. My pants were in the laundry, but salvageable. My stocking hat and ear warmers were not. That sent me back to the treadmill. I watched an Aziz Ansari comedy show, which was not as bad as the Offerman show I tried the other day. Yes, there was some bad language, but he wasn't blasphemous and at times pretty darn funny. I guess it's hit or miss with the Parks and Rec gang. I got in my 6 miles and wish it had been outside. The forecast for Saturday isn't looking good either, with ice and snow on the horizon. It's winter. Gee, who could have seen this coming?

To the Treadmill

Cold today, with wind chill in the single digits. Which necessitated my first run of the season on the treadmill. I went 6 miles, 3 of it in tempo form. I had the iPad to distract myself tried watching a Nick Offerman comedy show. There was some funny stuff at the beginning but then he veered into mockery and downright blasphemy at God's Word, and I couldn't take it any more. Then I moved to Anchorman 2, which was just not funny at all. Next time I need to find something a lot better than either of those two if I'm going to keep sweating indoors.

Boxing Day Letdown

Today I just didn't feel right, and by the time I stopped my knees weren't feeling great. Not that they were in a lot of pain, but they just felt weak, like if I kept going I could hurt myself. I was going to go 8 miles but stopped at 5. I think it was the consequences of running two days in a row at this point in the plan. I can't run again tomorrow, but maybe I will on Sunday if I'm up to it and the weather is nice. Doubtful.

Christmas, A Nice Day for a Run

Today was the warmest day in quite a few, above 50 degrees. And it was also Christmas. Which never stops me from taking a run, and even actually makes it easier to do since everybody else is occupied. I got up with the family, we opened presents and ate breakfast, and then I took a 2.5 hour nap. The only thing not great about the run was the wind, about 20 mph from the southwest. I walked up the hill by the golf course since I didn't want to run uphill against the wind. Then I walked up it again from the other side just because I'm planning on running again tomorrow due to commitments on Saturday and I didn't want to be totally worn out. I felt a little less than nominal on today's outing, but that points back to my recent gluttony. About time to tone it down, I think.

No Sun Run

The sun made a three-hour appearance this morning, but by the late afternoon it was long gone. The temperature was in the low 40s, but it felt colder because of a nice breeze. Daughter #2 ran the first mile with me again, and in fact a little more than that, but not by much. I carried on for another 5 miles. This is the first week of the training plan for the March run. Guess I was supposed to run yesterday but it was rainy and cold. Plus I had other stuff going on and though it would have been nice to get in a run it just wasn't to be. Thursday is Christmas, and I should be able to find time for a run while everyone's occupied with all their new stuff.

Still Cloudy

It's been cloudy for about three weeks now with only one day that I can remember was sunny, and another day where it came out for a few hours. Today was no different. Daughter #2 ran the first mile with me, and after I dropped her off at the end of the street I ran 6 more. I'm working toward the March run, and that means I need to be running 8 miles for my long run by next Saturday. I missed this Thursday's run due to a few late afternoon phone calls. Today I felt pretty good about the run, even though I walked up the hill by the golf course. The temperature was a balmy 40 degrees with the aforementioned clouds. I keep waiting for the greenhouse effect to take hold and the temperatures to warm, but so far I've experienced nothing but disappointment.

Five for Tuesday

It was one of those brisk days, temperature at 30 degrees with wind chill down to 20, but all in all not really too bad. I decided to make this a 5-6-7 week, which seems logical since Saturday was a 4. I put together a plan for the March race, and I'll have to get back into the swing of things pretty soon. No time to slack off and skip a bunch of running. And besides, I don't want to anyway. I anticipate lots of treadmill running, though, if I'm going to do a race in that timeframe.

Today's run was much better, probably due in part to a good night's sleep, but also because I'm over three weeks past the last race now. I ran easy, and kept it throttled back. No major pains, and really no minor ones either. It's good to be back, and I can tell it's already changed my diet, which has improved over the last few days. As opposed to the gluttony of the previous three weeks. I shouldn't do that again.

After 20 Days

It's been almost three weeks since the race, and today was the first day of running since then. I was going to wait a few more days, but it was nice out, at least temperature-wise, and it would have been a waste to not run. Daughter #2 ran with me for a mile, and then I completed three more. My calf muscles produced no objections, but my knees felt a little stiff. I also felt every bite of food and non-water drink I've had in the past twenty days. It's amazing how quickly those things multiply and make you feel crappy.

Looking ahead, I'm seriously considering the Bataan Memorial Death March in New Mexico in late March. This is a race I've wanted to do for a while, more for the experience than trying to run it fast. The Virtual Running Partner seems agreeable, but only if we run it together and don't try to set a PR. I'm okay with that, since the research I've done suggests there is some substantial elevation change on the course as well as a section called the "sand pit." Plus it's also at a much higher elevation than KC, so running it with an eye on finishing between five and six hours seems prudent. I need to put a little more thought into it but that's the way I'm leaning right now.

Two Weeks Later

Another week of rest, and this one went much better than the first week. It's still a little weird not having a schedule right now that includes running. I've been doing my weights and core workouts, but skipping anything that involves the legs other than squats.

My calves felt better this past week. A couple of times I've felt a twinge, but nothing that lasts very long. The relaxation is good, but I'm on the verge of really wanting to get out for a run. I'm thinking of either next Saturday or the following Tuesday.

I'm also thinking of the next race. This wasn't my last marathon, and I'm certainly not going out on a note like that. I'm going to look at the Bataan race at WSMR and see if I can work it out schedule-wise. I've wanted to run that one for a few years. If I'm looking for a race that I can run slow and just finish without trying for a PR, this is the one. The biggest difficulty will be in training during the winter and then racing in very early spring, but it has to happen sometime. In the meantime, I will rest.

One Week Later

This has been the worst recovery time from a race that I can remember. The car ride home on Monday afternoon certainly didn't help any. It was Wednesday afternoon before I could walk down the stairs without calf pains. Since then it's been a slow return to normal. Most of the pain is gone from my legs, although once in a while I feel a twinge, like in the left hip. I'm going to stick to my plan to sit out for three weeks and let the muscles heal. It might be tough if the weather is nice like it was yesterday, but since we're a day short of December I don't see that being too much of a temptation. I did see plenty of runners out yesterday when the temperature was in the 60s, and felt that twinge of jealousy. After the last six miles of last week's race I think patience is in order.

Two Races in One

It's been over 72 hours since the finish of the Route 66 Marathon in Tulsa and I'm just now sitting down to write about it. For me it was two separate races, one good and one horrible. But let's start at the beginning.

The morning was mild, with starting temperature around 50 degrees. The wind wasn't as bad as we'd feared, and it was overcast with the sun peaking through at times. Our hotel was a few blocks away from the start, and we made it over to the corrals about ten minutes before pistol. The key condition that wasn't readily apparent was that the humidity was over 90%. I felt in pretty good shape and thought a four-hour finish seemed possible. I lined up between the 4 and 4:10 pace groups. If I kept the 4-hour pacer in sight I could run a consistent time and hopefully meet or beat my goal.

The first few miles are always a blur and go by quickly. Between miles 3-4 the Virtual Running Buddy decided we were going too fast for his plan, and he dropped back. That's what I should have done, too, but I let several of the downhills carry me fast and I left him behind. Looking back on this race I can see that I never felt truly loosened up, which usually happens at that point in the run. The first half went okay, though, and I finished the initial 13.1 in 1:59:11, right on the pace I was looking for. The GPS, which I'd fixed and thought would be a good help, died right before mile 9. That was unfortunate because I was unable to keep track of my pace by myself from then on, although I was able to do so by staying with the appropriate pacers.

The second half I kept the pace group in sight, and even passed them a couple of times. They would pass me back at water stops, but it seemed to be going just fine. I reached mile 20 in 3:03:24, setting me up for a sub-four hour finish. Then the wheels came off.

Right before mile 20 I stepped in a crack in the asphalt with my right foot, and when I corrected my stride I felt a twinge in my left calf. It was weird, but that was the first sign of trouble. I wore my compression socks for this race, which was the first time, and I can now say they probably kept me from having trouble before this point in the race. Unfortunately they couldn't keep all the cramps away and I quickly found myself having to walk and then run for a short distance. As the course took us through the University of Tulsa campus I walked a couple of times and was then able to start running again. When I got to mile 22 I found that it was impossible to run at all any more. I could run about a hundred yards and then the calf cramps would overwhelm me. At one point I felt a cramp in my right calf like an ostrich egg in the muscle ,and I had to pull over to the sidewalk and spend a minute stretching it. At that point I had to decide if I was going to walk the rest of the way or quit. I'm not a quitter and I wasn't willing to give up after all the training of the past several months, so I set out to walk. And that's what I did.

There was a banner at mile 25.9 and I thought hey, I can run the last little bit. Except I couldn't. The same thing happened after about a hundred yards. When I finally got in sight of the finish line I jogged very, very slowly so that I wouldn't have to walk down the chute past all the spectators. And then I was done with my PW (personal worst) time, but I'd completed my eighth marathon.

I still don't know the long-term effects of the damage done to my calf muscles, but it's taken three days for them to not be in constant pain. I wore the compression sleeves all day yesterday and today and that's seemed to help. The stairs are still painful to descend, and I've been taking it easy. Monday evening was horrible after the drive back to KC. At this point I don't plan on running for at least three weeks.

The similarities to the marathon I ran in Columbia are startling. The humidity was high that day, too, and I went out too fast and suffered immensely in the last part. I felt like I was hydrated enough this time around, but the salty residue on my temples afterward indicated otherwise. I think if I'd kept at a 10-minute pace I would have finished marginally quicker, maybe at 4:20 or so, but I might not have been in so much pain. Lesson learned. I just wish I'd learned it after the Columbia race and applied it this time around.

Other than that the race itself was fine, although the course was hillier than I expected. The organization was good, and really it would have been enjoyable without all the calf cramps. My one complaint was the food at the end. Unless you liked spaghetti right after the race you were kind of out of luck. It didn't look appetizing at all to me. I can't say I'm glad I ran this race, but that's not the organizers' fault. I'm glad it's over and I'll have to determine if I ever run another full marathon or stick with the half from now on.

Final Speedwork

Another cold day, although about 18 degrees warmer than yesterday. This was actually my first tempo run with the GPS working again, and most of the time I was below 8 minutes/mile, even dipping into the low 7's at times. Of course I only had to do that for three miles. This makes me think most of my speedwork has been in the 8-8:30 range, so targeting a 4-hour marathon seems realistic at this point.

The mileage ratcheted down to 5 total today, and I'm undecided on whether or not to run my final 4-miler tomorrow, Thursday, or not at all. The idea of running Sunday on very fresh legs is appealing, and the cold outside isn't. But I might have an outbreak of cabin fever that forces me outside one more time. We'll see.

95%

Around here over the past week we went from pleasant autumn temperatures straight to the depths of mid-winter hell. Today I seriously considered not even running, even though it's only six days until the race. The wind was blowing nicely from the north and the thermometer read 20 degrees. The wind chill was 7. And it's only mid-November. I'm thinking the treadmill is going to get a good workout this year.

The plan for the last week of the taper called for a 6-mile easy run today. I completed 95% of that, or 5.7 miles. I was trying to be creative in running up and down the side streets on 96th and the part where it turned into Flintlock. And really, once I warmed up, which was right away because I started running at the end of the driveway, it wasn't horrible because I dressed in layers. The weirdest part of the run was when I put my iPod on shuffle and it played about three songs that I'd just added when I copied over my marathon playlist the other day, and then started playing The Bangles greatest hits album in sequence. I was okay with that. More than okay, as a matter of fact.

The other good news is that the GPS seems to be working again. I asked The Boy yesterday if his watch worked so I could use it as a timer for the race. He said it didn't, which caused me to take another look at the Garmin. I discovered one of the contacts had a piece that had broken off, so I bent it forward. That caused it to make contact with the other piece, and lo and behold it now works. My run today was at a 9:30 pace, the first time I've been able to track that in a long time. I'm hopeful it will work for the race on Sunday. Otherwise I'll be toting a dead weight on my wrist for many miles. I'm excited, though, because that means I was actually able to repair it for under fifteen bucks, as opposed to spending a few hundred dollars on a new accessory. Yeah me!

So That's Done

This was the last long run of the plan, a 10-miler, and it seemed easy compared to the rest of the schedule. I ran one circuit of the neighborhood, and it was nice to think that was the last. Then the regular 6-mile route to close it out at what was probably a little more than 10 miles, but in this case I'll round down. It took a while to warm up since the temperature was below freezing, but the last half of the run or so I tried to run it at a pace I thought I could sustain during a race. I don't know if that's true or not. Certainly the last four miles were at a good clip. In eight days we'll see how all this training pans out. Until then I hope it gets a little bit warmer, but not too much.

No Puking Tonight

As long-time readers remember (not that there are any readers, long-time or otherwise - I'm just talking to myself), tonight's run is one of my favorites. Warm up for 1.5 miles, run 800m at a sprint, run easy for 15 minutes, run another 800m at a sprint, and then go easy for what's left of the 6-mile outing. By the end of the second interval you should feel like you're going to puke. I love this run, and I don't know why.

Since I don't have my GPS I have no idea of how fast (or slow) I sprinted. The first one felt tight, but it was definitely fast. I was looser on the second one, but I never felt like I was going to puke on either. I estimate my pace as somewhere in the 6:30-7:00 range, but that's just a wild guess. I felt better on the second, and the reason I came up with was that the planks and squats I do have firmed up my core compared to years past. Again, that's just a working theory. It could be that I was fooling myself and running 30 or 45 seconds slower, but I don't think so. I've run an 8-minute pace before and it wasn't as close to a sprint as I was going. For now I feel like the exercises I do have paid off. Guess we'll find out more in ten days.

Seriously Colder

Yeah, that cold front or polar vortex or whatever arrived overnight. Today was cloudy, windy, and cold. Below-freezing cold. Since I had the day off I would have run in the morning, but there were crystals on the deck of some form of precipitation, and I decided to wait a little. This afternoon the mercury had risen to 36 degrees, and even though the wind chill was still below freezing I went for it. I thought about running on the treadmill, but this close to a race I don't really want to.

The plan called for a tempo run, which I did over the course of my 6 miles. As I've done a few other times, I walked up the hill by the golf course since the wind was blowing fiercely in my face. Other than that I got in the four miles of tempo, cutting the recovery portion of the run a little short. But that was fine, because even that felt like a big effort because of the wind. I'm looking forward to next week when the outings are shortened and I can rest my legs for the race.

Last Warm Run?

I wouldn't call today especially warm, but compared to what's coming up, it was warm. This morning the sun was out and the temperature in the 50s. I wore shorts but had to settle for a long-sleeved technical T. A strong wind blew out of the south. I ran the alternate 6-mile route, taking me west to 435 and then up that road, the name of which I can never remember. Eastern? Anyway, by the time I had to run south I was almost 5 miles in and mostly running downhill. My left calf down near the Achilles Tendon was really tight. I used The Stick on it when I got home, but tried to stretch it out as much as possible while on the road. It's now less than two weeks to the race. I had a dream last night that I ran it really fast. Since it's been three years or so since my last marathon I have a feeling that's going to remain a dream.

Thursday and Saturday

On Thursday I did another set of Yasso 800s. Since I was off work I ran in the morning, which was quite windy. Maybe I should have waited until later in the day since the wind actually died down the later it got. I ran the usual 6 mile route, finishing against the wind. Ugh. The first few intervals went fine, mainly because I was going with the wind and downhill. The final one was coming back up Shoal Creek and my stamina was flagging against the stiff breeze. The last interval wasn't very fast, but it took a lot of effort. And so I walked up the big hill because I'll be darned if I was going to run uphill against the wind.

Today was the last last long run over half-marathon distance in the training plan, a 15-miler. Once again it was quite windy. Last night I looked at the forecast and half-considered running in the dark until after midnight, but I knew that wouldn't go well after a long day. I ran the neighborhood circuit twice with a little extra to get to 8.8 miles, and then ventured out on the normal route to get the remaining 6.2. It wasn't my best run, but I finished without any major issues. The temperature rose a little during the run, and I did the first lap with my ear warmer and stocking cap, the second time around with just the cap, and the third portion without headgear or mittens. Looks like in the next week I'll be wishing for "warm" weather like this.

Good Tempo Run

I have to admit I was feeling pretty bleh and not really up for today's tempo run. About a quarter-mile in I even thought about shelving it and just taking the day off. But that's not the way I roll. Once I'd run a mile I was feeling okay, but still not great. Then I started running faster and pretty quickly hit my stride. I wanted to go for something sustainable, a pace that I could conceivably carry for a full race. I think I ended up a little faster than that, but it felt good the whole way. I exceeded the distance for the tempo portion since I was feeling okay and went and extra quarter past the 5-mile mark. Overall I ran 7 miles, on a weekday no less, and felt maybe for the first time during this training plan that I can have a decent marathon. In only 19 days.

Monday Post-Time Change

I really don't like the time change, especially when it makes it dark when I got to work and almost dark when I get home, and certainly dark when I'm running. Fortunately it's less than three weeks before the race. Sigh.

I was a little worried about today's run since my calf muscles have been hurting since Saturday. My take on the compression sleeves is that they kept my calves from cramping while running, but at least this time around didn't keep them from aching aftetrward. I'll take it. Today's 6 mile run was nice and easy, and I felt good the whole way. It was cloudy and spit rain a few times. It felt like a normal autumn run. After the stupid time change.

Did It

First time to run 20 miles in several years, and I made it. Parts of it were tough but overall it wasn't horrible. The worst run so far was the 18-miler at the end of September. That one took a long time for recovery, but here it is evening of the same day and I feel pretty good.

The compression socks seemed to help. My calf muscles are sore, but not hurting like they have in the past. Down at the bottom of the muscles near the Achilles tendons are both achy. I didn't have any calf cramps, either during or after the run. So there's that. I'll mark that down as progress.

The temperature was 30 degrees when I started, and up to 40 by the time I stopped about three hours and twenty minutes later. I had a nice "breakfast" of eggs, sausage, hash browns, and English muffin. Plus some chocolate milk. It was a nice way to celebrate the longest run and to start the taper to the race - three weeks from tomorrow. With 20 under my belt I feel good about making it to the finish line. The only remaining question is what the final time will be.

Compression Sleeves

Yesterday was my first run using compression sleeves. I thought a 6-miler was better than trying them on this weekend's long run and finding a problem there. I actually tried them on on Wednesday and they felt really nice. Then when I wore them on the run I kind of noticed them at first but as the run went on they were no big deal. And afterward my calves felt just fine. My knees hurt a little, but that's normal at this point in training. I'm looking forward to wearing them on tomorrow's 20 mile long run and seeing how my legs feel after that. My hope is that this puts an end to the calf cramping that has marred several of my races, and also helps with the recovery time afterward. To keep things kosher, though, I plan to wear them under long pants rather than inflicting the world with the sight of me in shorts and compression sleeves. Nobody wants to see that.

Two More Days

Ran an easy 6 yesterday and actually felt pretty good. It was a nice day and I went in the morning since I had the day off. After the 18 on Saturday I recovered pretty well, I thought, and the Monday recovery run confirmed that.

Today was also nice, with a little more of a breeze than yesterday. I ran 7 miles with 5/7 of that as a tempo run. I'm still not sure of my pace without the Garmin, but I would estimate a sub-8:30 pace during the tempo portion. I'm still not sure I could keep that up for 26.2 miles, but we'll see in less than four weeks. Most of it felt good and I had a good rhythm. But it was nice to slow down and run the last mile at a snail's pace.

18 Better

This 18 miles went better than the last, at least in my estimation. Not that the previous one was bad, but I paced myself a little better and feel better afterwards. Although the jury's still out on that and we'll get the final verdict tomorrow. I ran three laps of the neighborhood, and then the last 5.75 or so out on the open road. I planned to start at 8 o'clock like the race next month, but I was ready a little after 7:30 and saw no reason to wait. The first lap was in the fog. That was kind of cool since the hilly route took me down into the "valleys" and their coolness to the tops of the hills through the layer which brought me into a warmer state

I felt a couple of times like I was running slow but didn't care much. My goal was to finish without killing myself, and that's what I did. As of tonight I feel okay. Tomorrow will be interesting, and the easy run on Monday will be the real test. In the meantime, I'll take a few naps.

Thursday Morning Run

Ran in the morning instead of the afternoon since we have plans today. It was a 6-mile run with four miles of tempo. I can tell I'm not in the best of shape yet, at least not compared to previous marathons. Since the Garmin isn't working I have no way of telling my tempo pace for sure, but I'd guess it's in the 8:30 range, or maybe a little faster at times. That's going to make it tough to complete 26.2 miles at a pace near that, and it's a good thing I have several more weeks of training to go. At least the weather cooperated. It was in the high 50s and sprinkled a little while I was out. Just a a tad humid but not horribly so. Now it's time to rest before Saturday's long run.

Long Weekday Run

This was a tempo run, an 8-miler, which I wouldn't normally do on a weekday. But I did because I got off work an hour early and I was working from home, which meant I had no commute time. Getting out and running that far was certainly in the realm of possibility. The tempo part was supposed to be marathon pace, and maybe it was if my pace was fairly slow. I knew it wasn't going to be a fast run with the sun out and temperature at 76 degrees. I told myself I'd go at a pace that I would be able to sustain for 26.2 miles, and I think for the most part I did just that. I walked up the hill by the golf course, and my cooldown was painfully slow at times. I guess the lesson I can learn from all this is that it's part of the overall training and will help in the end.

Really Easy

Absotively a perfect day today! The temperature was 75 degrees, the sun was shining, and maybe the birds were singing. I don't know because I was listening to a podcast. Nevertheless I took it real easy on my 6-miler and it was great. No real residual soreness from Saturday's run, which was nice. Tomorrow is supposed to be nice as well, although with wind. As I've said before, perfect days like today are rare around here. I enjoyed it to the fullest.

Skipping the KC Marathon

Today was the Kansas City Marathon, which I did not run. It was a gorgeous day for a race, and that made it a nice day for a training run, too. It was 45 degrees when I headed out in shorts and long-sleeved t, with mittens to keep my hands from freezing off. I did three laps around the neighborhood plus a run up 96th to the pond and back. That accounted for the full 15 miles called for on the schedule.

The first lap was easy, although I left my sunglasses at home because the sun wasn't up. That was a mistake. The sun was blinding on the eastward running streets. There was a crew putting down asphalt on some new streets in the neighborhood, and running through the cloud of burning tar was a joy. Anyway, the rest of the run was uneventful. The last lap was pretty slow, as was the trek up to the pond. I was thinking to myself there was no way I would have been ready to run a marathon today, but maybe I should have run the half. But even that I'm not ready to race at this point. A long slow run was plenty. Wish I could get a nap in today but we have relatives in town. Hopefully that means I'll sleep well tonight.

The Value of Sleep

The last two nights I have not slept well. Not sure why, but I've woken up several times each night, and when I fall asleep and wake up I feel like I haven't slept at all. I think that influenced today's run, which was advertised as Yasso 800s x 5. I did them all over the course of 6 miles, but I walked a couple of times and the last two were not as fast as they should have been. In fact, the last one really wasn't much faster than normal. The first three went okay, although the last of those was kind of painful. Today was also warmer than normal for the last few weeks, almost 80 degrees and full sun. I still blame the lack of sleep more than the temperature, though.

Wind and More Wind

Since the other day was a rare and elusive Friday run, we can point out that today was a rare and elusive weekday 7-miler. I usually don't push to that length on a weekday, mainly because it's normally been a long day at work. Today I was off work, and I went a little earlier than usual, so I went for the perfect number. It was pretty windy, probably in the mid-teens mph, out of the northwest. It didn't really affect my run until the route up Shoal Creek for the last couple of miles. Giving in to common sense I walked up the hill by the golf course rather than trying to run uphill against the wind. I ran a tempo (untimed) for five of the miles. It all felt pretty good, even with the wind. See, I am getting serious about this marathon training.

Back to the Treadmill

Rain moved into the area overnight and stalled over us all day. Plus it was quite breezy and cool. That meant a return to the treadmill for my easy 6-miler. I thought about skipping it entirely but got myself motivated to do some weights and then a run. Plus I needed to shower and working up a sweat forced the issue. It was a fun weekend at the Irish Festival in Weston, but now it's time to bear down and get ready for next month's race. In other words, the fun is over. Well, most of it, anyway.

Friday Run

This was a rare and elusive Friday run, and a long one at that. I went 12 miles in the mist and sometimes sprinkles, with a breeze from the northeast that wasn't really too bad. My legs felt fresh and I navigated the twisting and turning route without any major issues. I even ran the big hills on Flintlock and Shoal Creek without walking. This gets my running out of the way and now allows me to enjoy Irish Fest in Weston this weekend. Beware the weekend Irish!

Three in a Row

Today was the third day in a row for running. Not my usual schedule, but the upcoming weekend of Irish Fest necessitated a change. I'll do my long run on Friday and then be off until Monday. I pondered doing a Thursday run followed by a Friday long run, but the chance of rain on Thursday made the decision for me.

Since I did a tempo run yesterday I didn't want to do another session of speedwork, so I opted for hills. I ran 6 miles taking the route over to 435 and then up whatever road that is to the elementary school and down through the Kellybrook division. At the boundary of housing developments it looks like they're finally putting in a second pool for our neighborhood. I don't frequent the pool that often, but it's been overcrowded for several years. About time they put in another.

Running and Baseball

Today's NLDS game came on at 4 p.m., which is the time I get off work. I listened to it on the way home and then found a radio The Wife gave me several years ago that clips to your belt, and so was able to listen to the game on the run. The Cards gave up two runs while I was out and then came back later to win with a 3-run blast from Matt Adams. Today's 6-miler included four miles of tempo, and it went pretty quick with the distraction of the game. The weather was gorgeous. I don't know what my pace was but I figure it was probably in the 8:15-8:30 range. Not as fast as I'd like but I tried to keep it realistic. Plus I was enjoying some baseball while having a nice run.

Monday, Easy Style

The fact that today's 6-mile run was easy was impressed upon me in the last half-mile when I got "chicked." Oh well, I bet she didn't run 18 miles on Saturday.

Nice Saturday, Mostly

I went for 18 miles today and made it. I ran four laps through the three neighborhoods in this area, and I'm sure some people were tired of seeing me. One of them was having a neighborhood garage sale but it wasn't as bad as ours last week. The first two laps went okay, but on the third and fourth I know I slowed down. My calves were tired out by the end, but I kept going. It was especially difficult against the wind from the northwest that kept getting stronger, but I put it out of my mind since I wasn't running against any time goal. I fueled at the house three times.

One trick I've learned is how to motivate myself when tired. I ran without headphones the first three laps and decided I would add music for the last one, and it certainly helped.

I'm also amazed at the appalling lack of courtesy and how drivers handle themselves in neighborhoods. I saw too many people driving way too fast, and I wonder how there aren't more people hit by cars in housing developments. At least three times a car turned right in front of me as I got to a corner, basically because they were in a hurry and didn't want to wait on me to cross the street. The rudeness and danger of it all is sad and scary. I learned long ago to drive slow through neighborhoods - not because of any bad experiences, but because of respect for others. And I don't want to be the guy who ran over somebody's kid because I was in a hurry. Obviously a lot of other drivers don't feel the same way.

First Yassos

Today was the first round of Yasso 800s during this training phase. With the Garmin still out of commission they turned out to be 800ishs. I know the distances fairly well for my 6-mile standard route and tried to stay close, probably erring on the side of going longer than 800 on several of the intervals. The plan called to run those at a 7-minute pace, and I'd estimate I was between 7:30-8 on them. I certainly felt worn out by the fifth one and shuffled a little in my last recovery before easy running the rest of the way home. It rained all day until a break in the storm this afternoon, but it was still cloudy and very windy. That made things a little more interesting but overall I can't complain since the temperature helped facilitate a fast run.

Tulsa Run and Hills

Yesterday I ran in Tulsa along the new and improved Riverparks path. Wow, I wish it had been that nice when we lived there. The city has vastly improved the park. There are two paths, one for bikes and the other for foot traffic. In some narrow spots the paths merge briefly, but they're clearly marked and it's nice to be away from the bike crowd. It was 90 degrees and Daughter #1 ran the first mile with me before she wussed out. I ran the section from 21st Street down to 51st and back. The park has a lot of wide spots with benches, a play area for kids, and several sculptures. Along several stretches there was also a single-wide dirt path alongside the running track, and that was way cool. It allowed me to get off the asphalt for a little bit. What a great idea.

Today it was back to KC and a hill run. I went west on 96th Street all the way to 435, and then up the road to the elementary school and then around through the neighborhood. I felt really tight when I first started and it took about a mile to loosen up. I got in my 6 miles, though. The temperature was up from last week, but with the sun headed to the horizon earlier in the evening it wasn't too bad. Plus the humidity is down and that helps as well.

Better Long Run

Last week's long run was tough. It was the first time in several years I'd run that far. This week was a little longer, and it was actually a little easier, if that's possible. I ran 16 today, getting out about 7 o'clock this morning. It was a different type of run, looping around the neighborhood twice before concluding the final 9.25 out and about. With the Garmin still in the repair shop I mapped out a way to run the distance. I haven't run that circuit in a while, maybe as long as running this far. The neighborhood has built up and today was also a garage sale day. I hate those. I considered just running five loops since it was a nice way to get in the miles, but decided I didn't want to deal with the garage salers. After the first loop I stopped by the house for my sunglasses, and after the second I stopped by to refuel. That was my only gel and sports drink for the run, which probably wasn't smart. I felt good the entire run, and maybe could have run some more. With Wednesday's extended run in DC I had enough weekly mileage without going crazy, and stopped when prudent.After last week's tough run I feel much better after getting through today's without much trouble.

Theodore Roosevelt Island

Yesterday I flew into DC for a meeting this morning, and got in early enough for a run. I was staying in Crystal City, which usually means I run the Mt. Vernon Trail toward the 14th Street Bridge. I know it's probably called something else, but I'm too lazy to look it up. Regardless, I usually run across the bridge to the Jefferson Memorial. Yesterday I stayed on the trail and kept going toward the Key Bridge (see, that one I know). My goal was Theodore Roosevelt Island, even though it meant a longer run than would be normal for a weekday. In fact, I ended up at 9 miles but it was well worth it.

First of all, I passed the Merchant Marine Memorial, which is a beautiful sculpture on the south bank of the Potomac, and rarely visited. It sits right beside a busy road and is not close to any other monuments or memorials. Still, I found it a nice treasure hidden in plain sight.

Then I got to the Island. Having read the recent three-volume bio of the man who could be considered the first "modern" president, I was excited to see the memorial to a man who had a whole island named after him. Access to the island is across a foot bridge, and the area is completely covered by trees. A trail runs around the perimeter of the island, which I did not take since I already had enough mileage. I checked the sign at the foot of the bridge on the island side and discovered the quickest way to the memorial. Sure enough, a short walk later I emerged from the trees into the wide-open area where stood a definitively larger-than-life statue of the man who was the same. A brick plaza led the way to the statue, and it was flanked behind by four monuments with Teddy's sayings. The fountains were drained, which was disappointing. Not sure if they were prepped already for colder weather or if that's the natural state. It certainly didn't look like they'd held water any time recently. I was the only person there and enjoyed the solitude for a few minutes. Then I returned the way I came and beat the rain by a few minutes. I get the feeling the island isn't visited a whole lot, since people have to walk across the bridge and it's not right by the more popular attractions on the National Mall. I think I'll go back, though, as it already jumped up close to the top of my favorites.

Seven Hill Repeats

I ran hill repeats today up Lungdropper Hill. I originally thought about doing six, then realized eight would be optimal to match with mileage, and settled on seven as a happy medium. Since my GPS is on the fritz (the replacement battery came today!) I estimated the overall mileage and came up at 6 miles, or close enough. There was cloud cover while I was out, which helped immensely. I haven't run that hill in a long time and now there are houses and a sidewalk all the way up. It was pretty tough and I slowed my ascents as I went along, but I pumped it up for the last one and feel good about the run.

Recovery

It was a beautiful day, almost Autumn-like. And since today is the first day of Autumn, I guess that holds true. When I started my run it was slow and I could still feel the effects of Saturday's 14 miles. I took it easy all the way through my 6 miles, trying to stretch where I could. This is part of lengthening my weekend outings in preparation for the November marathon, but I have to admit it doesn't always feel good. That's why I do runs like these, though. It's a good thing to get in the weekly mileage, and it's also good to have recovery runs like this.

Deja Humidity

This morning I got up way earlier than I wanted, but had to out of necessity for the rest of the day's schedule. I guess I'd say this was a tale of two runs. They both covered my normal route. The first was 7.25 miles that brought me back to the house for a gel pack and a little bit of sports drink. Most of that part was in the dark since I started at 6 a.m. Even though the sun wasn't up yet the humidity still made its presence known. There was a slight breeze but it helped less than I hoped. For the first leg I ran without iPod since I enjoy the early morning quiet just fine.

The second part was 6.75 miles to get me to a total of 14 for the day. One reason I stopped by the house was because I know the distances just fine and my Garmin is out of commission until I get a new battery. I ordered one this week and it doesn't look too difficult to replace. Until then I'm stuck with my normal routes or mapping out things beforehand. My inherent laziness keeps me at the default. This part of the run was tougher. I listened to a couple of podcasts to keep me going and it helped. By the time I got to the 10-11 mile mark I was just going on autopilot. I wasn't hurting or anything but it was a reminder I haven't run this far in a while. I walked a little bit by the golf course but other than that it was a constant run, slow and easy. I stayed with a pace that was comfortable. Tonight I'm a little stiff, especially in the right hip, but not too bad, especially after spending the rest of the day helping spread mulch at church for a few hours and then fixing the garage door opener. I've taken it appropriately easy tonight.

Finally, Fartleks

Another overcast and cooler day today, and the plan called for hills. I've run enough hills in the past few months and decided to get in some of my missing speedwork. I went with fartleks of the 2-4-6-4-2 variety over the course of 6 miles. I felt a little slow when I first set out on my run, but once warmed up it went pretty well. I was at about an 8:30 pace on the speedy sections, a couple of which were uphill. I held the effort rather than trying to keep up a certain pace.

The Garmin has gotten to the point where it won't keep a charge for even 45 minutes, and it crapped out on me during the last fart (I'm going with that as the term for a subdivided fartlek). Guess I need to figure out how to get a new batter or something.

Finally, A Tempo Run

Yesterday I ran in the morning and it was nice. Still a little humid here in KC, but the temperature was a lovely 70 degrees and it was a good, easy 6 miles. It's nice to be home again.

Today was sunny, but of the autumnal version. And the temperature was mild, which allowed me to get in my first real speedwork in this round of training. The plan called for 4 miles of tempo at an 8-minute/mile pace. I was closer to 9 minutes for most of that, but I call that a victory, especially after all the starts and stops of running in the heat this summer. I went the full 6 miles without stopping and felt good about it. Now that the weather is cooling down I feel like I want to run every day and not waste any good days, but I also know better when it comes to sticking to the plan.

Fort Yargo Park

I had such great plans for this morning's long run. I got up at 6 a.m., ate a protein bar, hopped in my brother's truck, and headed for a lakeside park with a 7-mile trail. I had it all mapped out and everything looked good to go. I made all the right turns, stopped by a convenience store to grab a couple of sports drinks, and tooled down the road to the park. Some idiot was riding my tail in the pre-dawn approach and I missed the park entrance. I took the next left and found a turnout to change direction. Unbeknown to me, the spot was on a downhill slant and my brother's truck had little tread on the tires. I was barely off the road but the slant was too much for the truck, and let's just say it got worse the more I tried. I had to call him and between the two of us we finally got it back on the road. By that time I was an hour past when I wanted to start and the sun was coming up.

The trail itself wasn't too bad, although there were a few spots where it could have been better marked. I made one circuit around the lake, got something to drink and ate a gel pack, and went about another mile before turning back. I probably got in a 9-mile run (my GPS died after the break) and spent an hour and a half outside. I thought about running more but the humidity was just too much. The temperature wasn't too bad, probably in the low 70s, but the moisture was about 95%. Humidity - the silent killer. I didn't get in the mileage I wanted and there was a lot of walking, but the effort was more than the mileage shows. When I return home I'll see how I feel about the upcoming schedule and whether or not I need to modify it.

Counting It As 6

Today our class ended about 5 o'clock and some of us decided to meet at 7 p.m. to go out for a classmate's birthday. I had to walk back to the hotel and made it out the door by 5:30 for my hill run. This was my last run around Chastain Park and it was a pretty good one. I decided to run 27 minutes out and planned for 33 minutes back since the hills are worse in that direction. It worked out to 26 out and 25 back for a total of 5 miles. I'm counting it as 6 miles, though, since I walked a half-mile each way to the training site and back. Plus another half-mile to meet everyone for the evening outing. And another quarter-mile or so each way to lunch and back. That makes an easy 7 miles total for the day. With the heat around 90 degrees and humidity high I'm counting it all. I have the next few days off before the long run, and have to admit I'm looking forward to it. Three days in a row is a lot.

Occasional Speedwork

Today's run in Buckhead/Atlanta was not exactly what I planned, but as I've learned, you have to be flexible when it's hot outside. The thermometer was in the mid-80s and of course the humidity was up as well. I chose to run a route through a business area and then through a neighborhood, kind of along a route I ran last time I was here. The nice thing about it was that with lots of road crossings there were several stops at intersections that allowed me to catch my breath. The bad part was that it included a lot of hills, but I'm not sure how I can get away from that around here. Kind of like being at home. I ended up at 5 miles. That will impact my weekly total slightly, but I don't care since I'm running three days in a row and it seemed more prudent to cut it just a little short on the middle day. I was supposed to run 2-4-6-4-2 fartleks but that didn't happen. I did have three instances of speeding up on some downhills for about two minutes at a time, but that was all I could manage. Maybe next week when I'm back home it'll go better. Depending on the temperature, of course.

Back in Atlanta

Back in Atlanta this week for my final week of training, and it's warm and humid still. I ran to Chastain Park to get in my 6 miles. This time I ran up by the amphitheater just to see what it was all about. Looks like a nice place to see a concert. The rest of the run I did pretty well, especially with the hills. It's nice to see the difference between now and four weeks ago when I first ran here. That time I did a lot of walking, and today I walked only a little on the big hill coming up from the park. Not bad for a warm day. More running to come this week.

Stretching It Out

Yesterday (Saturday) I got up early and headed out before the dawn's early light. Not because it was going to be hot, but because I needed to get my run in before having to play taxi driver for the kids. I ran 11 miles and have to say I'm pretty proud of myself because I didn't walk at all. Which was kind of a big deal because I ran some big hills. The temperature was around 60 degrees and about as nice as you could want for a long run. There were a lot of people out and about after the sun came up, and it even looked like one neighborhood was doing a group run, kids and strollers included. This was a nice step on the road to ever-lengthening runs. Now it's time to go run in Atlanta for the week.

Final Hot Run?

This afternoon it was 94 degrees outside. I had a choice to make about whether or not to run today. Tomorrow is supposed to be markedly cooler and I could wait until tomorrow. However, I'm supposed to run 11 miles on Saturday, and I'd prefer to do that in the morning. Running on Friday afternoon and then again on Saturday morning is not a recipe for success. I can't put off the long run until Sunday because of church and flying out at noon. I could have skipped today's run altogether and just run the 11 on Saturday, but I'd like to keep the weekly mileage total up, and skipping a run doesn't help the total.

After considering all those things I went for it this afternoon in spite of the heat. I ran up the hills a little more than normal in such high temps, but trust me, there was plenty of walking. I took my water bottle and by the time I was done the little bit of water left was lukewarm. In spite of that I got in my 6 miles. According to the weather forecast this is the last day in the near future with the mercury passing the 90 degree mark. Maybe I'll be able to actually get in some speed work. I'll be in Atlanta next week and the weather there will be in the 80s all week. Guess I won't get to enjoy lower temperatures for a while yet.

Speed in the Heat

The temperature was lower today, in the upper 80s, and I resolved to do what speed work I could. The plan called for 3 miles of 8:30 tempo during the 6-miler. Because of the heat I ran nine minutes and walked one for the first three miles. After the first two I upped the pace, but I wasn't targeting 8:30, just faster than the 10+ minute pace I've been running this summer. I ended up most of the time being close to 9 minutes (when I wasn't walking) and that turned out okay. With fall weather on the way I'm hopeful I can start getting in some regular speedwork. I don't want it to all be in the last part of my training plan.

Pleasant

This morning it was 68 degrees outside, making it one of the most pleasant runs I've had in a while. Today is a holiday and I thought the streets would be empty, and for the most part they were. However a number of other runners were out and about, enjoying the same weather. It was a little bit humid, but a nice breeze from the south kept it from becoming too bad. I ran 6 easy miles and never had to walk. I haven't been able to do speed work yet because of the heat. Oh, and yesterday I registered for the marathon in November. Definitely committed now.

Moist

Thunderstorms rolled through last night, leaving lots of moisture behind in the air. The run this morning was sunny and dry, but the humidity was up there. I took it slow and walked a couple of times toward the end of the run. Today's plan called for 8 miles, which is what I did. Time out the door was a little after 7:30, and I went without putting in my contacts, which sometimes I do. Not much traffic on this holiday weekend, but about ten other people running that I saw.

On the more personal and embarrassing side, this was the second time in the past few weeks I experienced nipple chafing. I've been applying the stuff that I usually do, but I think the fact that my top gets soaked with sweat and therefore becomes heavier than normal is causing the issue. Today I felt it coming on and actually took off my short for the last mile-plus. I don't usually do that due to my blinding whiteness, but it definitely helped and today's pain wasn't as bad as last time. I guess maybe I should be wearing Band-Aids on days like today.

Routine Again

Flew back from DC to KC today and got in a hot afternoon run. I went 4 miles instead of 6 and kept it slow with a couple of walks. I ran down Shoal Creek to take full advantage of what shade existed. It was 95 degrees, which was another reason to curtail the run. Plus that was the third day in a row, and after getting up early and flying back I decided it was best to take it easy.

Rock Creek Park

Today I ran into Rock Creek Park without much of a plan, other than to run to the 3-mile point and then turn around. I did it and didn't even get lost. It was kind of fun to go on an exploratory run with no idea of what was around the next corner. I found myself running on blacktop poured along the side of the road with tree branches hanging low over it, down a sidewalk, striding on a thin dirt path perilously close to the road, through baseball/soccer fields on a hiking/bike path with a dotted dividing line, and finally to an equestrian center where a lady was riding her horse around some obstacles. There were times of shade and times of sun, but all the way was blanketed in humidity. This run was less hilly than yesterday, for which I was thankful. I could have continued past the horses to the highway, which I considered, to make a loop of it, but decided I'd rather run through the trees than alongside rush-hour traffic. It was a good 6 miles and maybe it was the fun of running someplace new, but I felt strong. My overall pace was 10:10, which was probably too fast considering the humidity and that several times I had to wait to cross a busy street. With an actual pace less than 10 minutes/mile I guess that makes it an even better run.

Silver Spring Run

In the D.C. area for a few days and got out for a run today. I was going to head out yesterday but I got up to catch a plane at 4 a.m. The rational move was to not run and avoid injury. Today was pretty warm and humid, and the run was hilly, a little more than expected. I ran 6 miles along 16th Street from downtown Silver Spring into the District. Maybe tomorrow I'll head into Rock Creek Park if I can figure out a way to do so without getting myself lost.

Hot Week

This week has been probably the hottest of the summer so far. I blew off running on Thursday because the heat index was about 105, plus I had green chile to roast. For my long run I got up about 5:30 a.m. and hit the pavement way before the sun was up. It paid off, even though the temperature was 80 degrees and the humidity was pretty high. I walked up a couple of big hills, but other than that I ran the 10 miles. Once again I was glad for a cloud bank to the east that obscured the sun for a little longer than usual after dawn would normally arrive. My pace minus the walking was probably about 10:20 a mile. That's going to have to change if I'm going to have a good race in November. Along, slow run is supposed to be just that, but sometimes you can be a little too slow. Today it was prudent based on the humidity. In the future I expect these runs to be closer to 9 minutes/mile.

Lucky

Boy, I really lucked out this morning. It was humid to the nth degree, and when I left the house it was cloudy. I looked up at the clouds and I couldn't tell which way they were moving. I thought if they were moving west to east, as usual, then I would have a half-hour or so where I'd have shade and then it would get sunny. Fortunately I was wrong. They were moving from north to south, and there was a huge cloud bank that just slid down the eastern sky in front of the sun. When I got home I came in to grab something for the smoker to get it started, and walked right back outside. The sun was out and the clouds had moved on. I couldn't have timed it better if I tried.

It was a 6-mile easy run, and that's what I did. It was definitely easy and that's the way I wanted it. I ran without my contacts since my right eye has been bugging me lately, and somehow suffered no ill effects. Tomorrow will be hot and humid, definitely a different story to be told.

Long Run on a Nice Atlanta Morning

Even though I'm traveling I didn't want to miss my long run for the week, so I went to Little Mulberry Park and ran four times around the 2.2-mile loop, along with a little walking, to make my 9 miles. The first couple of laps went well, but as the sun rose higher the humidity also went up. The last lap was tougher than I expected. I have an unwritten rule that I try to avoid walking in the last mile of a run or a race. Today I tried to make it through that last tough mile, but I was just too overheated and I had to walk with about 3/4 of a mile left. That was kind of a bummer but it was better to do that than to keep going and getting hurt. It was a beautiful morning for a run and I'm glad my brother loaned me his truck to get there and back so I could keep up with my plan. Tomorrow it's back to KC and the routine runs.

More Atlanta, Less Humidity

Wasn't planning on going for a run today. In fact, I was expecting to get up early tomorrow and run before the sun came up. But one of the guys in my class said he was going and showed me the route, so I figured what the heck. It was less humid and sunnier. The run was a little faster than my previous outings but it was good to get out of the same old rut. There were a few hills that were tough but not as bad as the ones near the park. I went just over 5.5 miles and along with the other walking I did today I think that was plenty.

More Atlanta, Same Humidity

Another run tonight of 6 miles around Chastain Park in Buckhead. The heat index got up to 100 degrees this afternoon even though the temperature was "only" 89. I waited until 6 p.m. and the heat was on the downward slope. It helped, marginally. The park is still hilly and all the vegetation helps hold in the humidity quite nicely. I did run up a hill that I walked yesterday since today was supposed to be a hill training day. Actually, I think it was supposed to consist of hill repeats, but there's no way I was doing that on a day like this. Lots of people out at the park, which has tennis courts, a golf course, and several ball fields. Plus there was a concert going on at the amphitheater up the hill, which I avoided. At least I think that's where the concert was taking place. Oh, the web site says it's David Gray. Whoever that is.

Atlanta and Humidity

I'm in Atlanta this week for training and of course brought all my running gear. Today's run was 6 miles, with a lot of walking in the last mile that I made up for by running some after the ending mark. I didn't expect that this part of the city (Buckhead) would have so many hills - and steep ones at that. I should be thankful the heat wasn't too bad, only in the mid-80s, but the humidity was off the charts. If you'd wrung out my shirt and shorts you would have had a gallon or so of sweat. My sunglasses kept fogging up due to the moisture. The plan called for today to be an easy run, which is why I walked when necessary. Plus if I'd tried to run up those hills I probably wouldn't have made it back to the hotel.

Morning and Knee

I awoke early this morning, especially for a Saturday, and did my 8 miles. It was actually another nice day for an August morning, overcast and cool. I was out the door by 5:45 a.m. As the run progressed I looked at the GPS a few times and was a little surprised to see my pace hovering around 10:30 per minute. That seems slow but the humidity was up and I didn't feel the need to run faster. Rather than going by numbers I stayed with what felt right.

Right at 7.3 miles as I was on a slight uphill slant my left knee started acting up, so I walked for about 30 seconds. I started running again and quickly shut it down. I crossed 96th Street and ran again, trying to go a little faster and extending my stride a little bit as the slope was slightly downhill. It worked and I ran the rest of the way to the end. That was a little disconcerting but I also recalled my first marathon and the training thereof. I remember some runs on the hills where my knees weren't happy but we made it. I'll keep an eye on it but I'm hoping this is just the effects of adding some weekly miles.

All in all not the worst first week of a training plan, but could have been better with the Tuesday run. The adventure continues next week in Atlanta.