Monday, April 29, 2013

Short Weather, Warm Run

We ran in the park again today, so delighted to be outdoors in almost 80 degree weather.  We were a bit short of time, so the distance was only 3.53 miles.  I ran my 40/20 run
/walk and finished in 35:22, for a pace of 10:02.  No pains or problems.

Saturday, April 27, 2013

Ask Your Doctor If Getting Off Your Ass Is Good For You

Saturday, April 27, 2013:

That was on the back of a young woman’s shirt in the Get In Gear 10k race today, and she was enjoying a lot of positive comment about it from other runners.  I told her that I would make it my blog headline today.

The Get In Gear 10k is a rite of spring in Minnesota, with 3421 finishers today along with another 3034 in the half marathon and the 5k.  It attracts the best of the best runners, along with lots of the rest of us.  I finished in 1:00:56 for a pace of 9:50, good for 9th of 22 in my 70-74 age group (I am 72). The age-group place is OK but not great.  More important to me, though, I finished more than a minute faster than I did in the Victory 10 last September, on a much more difficult course.  Improvement is the goal.

The on-line statistics for this race are somewhat better than those of any race that I have been in before.  It was electronically timed, of course, and had detection mats at the start, the four-mile point, and the finish.  The results tell me that I ran a pace of 9:59 up to the 4-mile point, and 9:31 from there to the finish.  Further, it tells me that in the first four miles I passed 461 people and was passed by 378, but in the last 2.2 miles I passed 182 and was passed by 36.

Together, these figures suggest that I didn't run fast enough in the first part of the race.  Indeed, I was able to run the last half mile or so with no walking at all, and with even a bit of a sprint in the last 0.2.  If I had run fast enough earlier, I would not have been able to do that, but might have finished sooner.  By contrast, though, my breathing seemed rather fast today, one breath per three footfalls most times that I thought about it.  This means that it was a race pace, although apparently not quite a maximum effort.

Whining: None.  One guy jumped too close in front of me, inviting me to run right up his calves, but I managed to dodge him.  Otherwise it was a wonderful experience, with perfect weather and a very well-organized race.  My girls did fine too.

Splits: 10:07, 9:32, 9:59, 10:15, 9:34, 10:30, 0:59 (0.2 mi), total 1:00:56, pace 9:50 overall.

Thursday, April 25:

Thirty minutes on the paved trails in the park.  How nice to be outdoors again.

Wednesday, April 24:

Three miles in the Woodbury YMCA.  I’ve lost track of the total time, but I recall that the final mile took 8:50.  No pains or problems.

Wednesday, April 24, 2013

Final Snow!

What an April we've had.  In Duluth, just 120 miles north of us, the snow that has fallen so far this April not only exceeds the snowfall of any previous April, but also exceeds the snowfall of any previous month since records have been kept.  It's a record record.  We've had a lot here too.

Tuesday, April 23, 2013:

After the snowblowing

This morning's snow was really quite beautiful, and I'm sure that I have never appreciated that beauty more than I did today as I was blowing and shoveling it off of our driveways and walks.  Every branch of every tree was concealed in white, glistening in the bright sun, an April fairyland.  I did enjoy it, and we got photos, but I do hope that we're done with the snow now.  According to the forecasts, there is a very good change that the snowblower will now be able to relax until fall.

Monday, April 22:

I ran four miles on the track at the Woodbury YMCA in 37:11, for an average pace of 9:18 and a final mile of 8:48.  No pains, no problems.  Looking forward to the Get in Gear 10k.

Splits:  9:49, 9:17, 9:16, 8:48, total 37:11

Saturday, April 20, 2013

Nine Miles

This was the longest run since the marathon a month ago, ninety minutes.  I forgot my watch, but according to the old clock on the wall I was running about ten-minute miles, likely a tad faster, doing my usual run/walk ratio of 60/20.

Breakfast on the road
a month ago
This was an experiment of sorts.  In the past I've tried to avoid running long or hard after a meal, because otherwise after the run I will get an upset stomach and can’t eat. I don’t eat anything at all for many hours (overnight) before a marathon. Today I had a full breakfast (small Denver omelet, oatmeal, yogurt, walnuts, and several fruits & berries) about three hours before the run.  My stomach is slightly upset, but it hasn't kept me from eating.  No indeed.

Result of test: Three hours after eating is barely enough for a longish run at this 10-minute pace.  It might be OK for a marathon, because the pace is slower, but if I try that, I should probably eat a smaller breakfast.

Whining: None.  No problems.  It's a masterpiece.

Friday, April 19, 2013

Make It Stop!

Thursday April 18, 2013:

I like winter, and I like snow, but enough is enough.  Today we got more snow and 32 degrees all day, compared with an average of 59 for this date.  I’m getting grumpy about it.

Today’s run was six miles in the Woodbury YMCA.  I felt a little tired throughout, probably still recovering from a long one-day trip to Washington DC on Tuesday.

April 19, 2013, 7:00 am

No pains or problems today.

Splits: 9:42, 9:33, 9:33, 18:37 (2 mi), 9:44, total 57:09, pace 9:32.

Monday, April 15:

Woodbury YMCA again, three miles again.  I did not record the splits this time either, but I know that the last mile was easily sub-nine.

Saturday, April 13:

Woodbury YMCA, three miles.  I did not record the splits or the total time, but I do recall that the last mile was sub-nine.  Barely.

Monday, April 15, 2013

We're Fine

We didn't go to Boston this year, and we three are all fine.  In fact, yesterday we were in Duluth at a big celebration of my dad's 100th birthday.

Friday, April 12, 2013

Woodbury YMCA 6 Miles.

This is the longest run since our last marathon, and not even an hour at that.  Six miles in 56:22, for a pace of 9:24.  We have the Get in Gear 10k race coming up, so this is a good preview and good training.  According to the splits I can obviously go faster, because every mile was as fast as or faster than the one before it.  Of course there is a difference between an oval (actually square) track and real roads with hills and potholes, but nevertheless I’m hoping to improve on my time in the Victory 10k last summer.  We’ll see.

No whining today.  I feel great!

Splits:  9:37, 9:28, 9:24, 9:24, 9:20, 9:07, total 56:22.

Wednesday, April 10, 2013

Twelve Runs

I have been keeping my log, but delinquent in posting the runs.  Here are a bunch, in reverse order.  Read at your own risk (of falling asleep):

Wednesday, April 10, 2013:

Four miles in the Maplewood Community Center.  The Woodbury YMCA is a little closer, but we've gone clockwise on the track several times in a row now, and would have again, as they change direction every day and our last run was two days ago. Maplewood is exactly out of sync, however, so we went there to run the other way.

Four miles in 38:58, doing my usual run/walk, average pace 9:45.  Splits 10:08, 9:50, 9:45, 9:16.  Sped up at the end, no problems. I need some longer runs now.

Monday, April 8:

Four miles in the Woodbury YMCA again, 37:40, pace 9:25.  No problems.  Splits: 9:37, 18:48 (2 mi), 9:15.

Sunday, Apr 7:

About three miles on the park’s paved trails, 30 minutes.  It won’t be long now until we can run on more of the paved trails, the ones that were not plowed.  No problems.

Saturday, Apr 6:

Four miles in the Woodbury YMCA, in 37:02, pace 9:16.  No trace of the foot problem from last Thursday.  That’s good.  I ran pretty well today.  Splits: 9:40, 9:12, 9:09, 9:01.

Thursday, Apr 4:

Unfortunately, this is still the
scene from our front window.

Ouch my foot hurts.  We ran in the park again today, on the one paved trail that’s free of snow.  My right foot started to hurt at about one mile, on the bottom, on the medial side of the arch, about midway between the heel and the ball of the foot.  The pain was maybe a four of 10, more uphill and less or none downhill.  After 2 ½ miles it went away entirely.  I ran about four miles in 40 minutes.

However, the pain reappeared at home that night and again the next day in the house.  I didn’t run that day.

Tuesday, Apr 2:

Today we ran indoors in the Woodbury YMCA, one of the places that accepts our Silver Sneakers membership.  Four miles, no pains or trouble.  I had a cramp last night in bed, so I made sure to stretch properly after this run.  I should always do that, but all too often I skip it.

Splits: 9:42, 9:31, 9:39, 9:26, total 38:18, pace 9:35.

Saturday, March 30, 2013:

Another run in the park, with temperatures in the low 50's.  I felt fatigued in the afternoon, but the girls suggested a run in the park and we went.  Once there, I felt pretty good and ran about 3.7 miles in 37 minutes.  No pains.

Later that day, though, the cold that had started on March 22 was moving down into my chest, and got much worse the next day, Easter Sunday.  Too much running outdoors?  I doubt it, but that’s what others might say.

Friday, Mar 29:

Our First Run in the Park for 2013.  The trails aren't clear of snow yet, by any means, but a few paved trails were apparently plowed all winter and those are perfectly clear of snow and ice, though a bit wet in a few places.  Temperature was 50 degrees, sun was shining, we had a beautiful run OUTDOORS.

I ran about five miles in 51 minutes, no pains or problems.  It sure did feel good to be outdoors in Minnesota.  I can’t wait until the grass trails are clear and dry.

Thursday, Mar 28:

Stretching pays off.  I did my stretches after Tuesday’s run, and there were no cramps that night or the next, or in today’s run. Five miles in about 49 minutes - I didn't bring my watch so the time is approximate.  No pains, no problems.  In fact I felt very good doing this run.

Tuesday, Mar 26:

I had cramps in my calves Monday night, and had to get up several times to stretch them out.  I wasn’t sure that I wanted to run at all today, but went to the Woodbury YMCA track with the idea that I would stop if my calves felt injured.  However, the opposite came true - my legs felt fine and I had by far the best little run since the Virginia Beach Marathon.  Four miles in 39:00, not very fast but it felt great.  I’m back.

Whining:  None.

Splits: 10:07, 9:49, 9:39, 9:25, total 39:00

Monday, Mar 25:

We three went to the Woodbury YMCA to run 30 minutes on that track.  I felt a little better than I had Saturday, but still not quite right.  Also I had to take a phone call during the last mile, and I walked during the call, so that time is longer.

Again, though, the pace was OK and nothing hurt.

Splits 10:02, 9:47, 10:31 (phone call), total 30:20

Saturday, Mar 23:

We stopped at the North St Paul Community Center, which apparently will remain open after all, to see if they were accepting Silver Sneakers members.  They are not, at least not yet, so we kept going to the Maplewood Community Center to run on that track.

This was the first run since the Virginia Beach Marathon, six days earlier, and I felt like an oxcart with wooden wheels.  I really shouldn't let so many days go by without running.  Nevertheless the pace was OK and nothing hurt.  It’s all good.

Splits: 9:56, 9:40, 9:31, total 29:07.