Short and slow is what I intended, after a tiring day yesterday, but I felt pretty good so I went a little faster. Doing the usual 1 to 1 run/walk on the paved trails (we got another inch of rain last night, so the grass trails were not inviting), I finished 3.19 miles in 35:25, for a pace of 11:06, not bad.
Leg muscles still felt tired from yesterday's runs and subsequent lawn mowing work, so I pushed a little harder than usual up many of the hills, trying to coax those tired muscles to get stronger. It felt good to do that. It's a masterpiece.
Whining: None at all. Nada. 100.9 miles for the month so far. Maybe more tomorrow, the last day of June.
Sunday, June 29, 2014
Two Warm Runs
Saturday, June 28, 2014:
St Croix Valley Runners: I can't really keep up with the group on their 5-mile run yet, so today I took a shortcut that put me ahead of them. Randy came by first, and then another runner that I haven't met yet, then new Jim and the Norwegian. That was fun.
I finished 3.82 miles in 42:07, for a pace of 11:01. Good enough. This is a humid morning, with a temp of 72 and a dewpoint of 70
County Park: After running with the St Croix Valley Runners we came home, changed shoes, and went back out to run on the grass trails in the park. I ran 6.08 miles, for a total of 10:00 on the day. Time for this run was 1:14:04, for a pace of 12:11. I thought I was going faster, actually, but my legs did feel tired, especially toward the end. Excuses: (1) a strenuous run yesterday; (2) more miles than usual today (almost 10); (3) I took water between the runs today but didn't take any with me on the six-mile run, so I may have been a bit dehydrated; and (4) the air was warm and humid, 77 with a dewpoint of 72. Nice day to nap in a hammock but I never do that - I'd rather run.
Whining: I did feel a slight warning the right-knee PFS, so now I'm thinking that the Nike Wildhorse trail shoes don't protect me from that problem any more than my usual Brooks Launch shoes do, but the PFS never became a real issue in this run.
St Croix Valley Runners: I can't really keep up with the group on their 5-mile run yet, so today I took a shortcut that put me ahead of them. Randy came by first, and then another runner that I haven't met yet, then new Jim and the Norwegian. That was fun.
I finished 3.82 miles in 42:07, for a pace of 11:01. Good enough. This is a humid morning, with a temp of 72 and a dewpoint of 70
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| Breakfast after the runs. Oatmeal and blueberries beneath. The only items NOT organic are the kiwi, mango, and banana. |
Whining: I did feel a slight warning the right-knee PFS, so now I'm thinking that the Nike Wildhorse trail shoes don't protect me from that problem any more than my usual Brooks Launch shoes do, but the PFS never became a real issue in this run.
Friday, June 27, 2014
No Walking - Almost
I'd like to be able to run without walking at all, as I did when I was younger, say 65 instead of 73. Somehow I lost that ability while I was nursing my hernia or my right-knee PFS, or when I was taking dexamethasone for the myeloma. Anyway I want it back! So today I ran the 3.53-mile loop (figure 8 actually), and got within a half mile of the finish before I overheated and had to take a few 20-second walk breaks. The temperature was 77 with sun and very high humidity.
I finished in a time of 33:51 (seemed longer!) for a pace of 9:35. Honestly I thought I was running pretty slowly, so this is better than expected.
Breathing indicated a race pace for most of the way, though, so it was probably about as good as I could do in that weather. Train more at this pace, lose ten or fifteen pounds, I can do better.
No whining. It's a masterpiece. West loop pace 9:51, east loop pace 9:24 despite the three little walks.
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| Age group award just received from the Nashville Country Music Marathon |
Breathing indicated a race pace for most of the way, though, so it was probably about as good as I could do in that weather. Train more at this pace, lose ten or fifteen pounds, I can do better.
No whining. It's a masterpiece. West loop pace 9:51, east loop pace 9:24 despite the three little walks.
Thursday, June 26, 2014
Trail Shoes
I tried the grass trails around Eagle Lake today, and found them surprisingly dry. Distance 3.73 miles, time 41:41, pace 11:11. Really? That's actually a pretty good pace for grass trails, even though the running wasn't all that great, with the thermometer at 77 degrees and bright sun. A breeze did help. Today's trail had very few water obstacles, and in fact my shoes came back cleaner than they were when I started.
I've been using old pairs of my regular Brooks Launch shoes for trail running, and they seem to work fine. However, last August I bought a pair of Nike Zoom Terra Wildhorse trail shoes (where DO they get the names?) and haven't really tested them, so I tried them two days ago and again today. They seem to work fine - feel very good - lighter than the Launch by one little ounce per pair. I'll be looking for problems with the right-knee PFS, or for freedom from that problem.
Anyway I don't find that exact model for sale at Nike now, so maybe it doesn't matter. I don't like to use shoes that I can't replace. I was quite disappointed when Brooks discontinued the Launch, and heartened when they brought the Launch back to life.
No whining today. No PFS, no phony DVT, nothing. It's a good day. In fact, I had my regular myeloma checkup this morning (before the run) and the myeloma is still stable. Yay!
Wednesday, June 25, 2014:
More rain last night. Oh, please stop! Anyway we used the paved trails again, though I would always prefer the grass trails. The weather cooperated this time, however, a windy 57 degrees with cloudy skies. Nice. I wore a long-sleeved shirt and was glad for it.
4.95 miles in 55:00 for a pace of 11:07. No pains. In particular, yesterday's fake DVT that took me to the ER was gone completely, no trace left. Yesterday I could easily find the exact spot with my fingers (ouch), and today there was no spot. Go figger. I'm a little embarrassed that I went in, but only a little.
No whining at all today.
I've been using old pairs of my regular Brooks Launch shoes for trail running, and they seem to work fine. However, last August I bought a pair of Nike Zoom Terra Wildhorse trail shoes (where DO they get the names?) and haven't really tested them, so I tried them two days ago and again today. They seem to work fine - feel very good - lighter than the Launch by one little ounce per pair. I'll be looking for problems with the right-knee PFS, or for freedom from that problem.
Anyway I don't find that exact model for sale at Nike now, so maybe it doesn't matter. I don't like to use shoes that I can't replace. I was quite disappointed when Brooks discontinued the Launch, and heartened when they brought the Launch back to life.
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| Road closed to ALL traffic St Croix River. Stillwater, MN |
No whining today. No PFS, no phony DVT, nothing. It's a good day. In fact, I had my regular myeloma checkup this morning (before the run) and the myeloma is still stable. Yay!
Wednesday, June 25, 2014:
More rain last night. Oh, please stop! Anyway we used the paved trails again, though I would always prefer the grass trails. The weather cooperated this time, however, a windy 57 degrees with cloudy skies. Nice. I wore a long-sleeved shirt and was glad for it.
4.95 miles in 55:00 for a pace of 11:07. No pains. In particular, yesterday's fake DVT that took me to the ER was gone completely, no trace left. Yesterday I could easily find the exact spot with my fingers (ouch), and today there was no spot. Go figger. I'm a little embarrassed that I went in, but only a little.
No whining at all today.
Wednesday, June 25, 2014
Not a DVT
June 24, 2014:
That's the bottom line. After a nice if somewhat soggy run on the park's grass trails, I went to the ER in Stillwater to check on a rather localized pain in the center of my right calf. At first I thought it was just a little cramp in one small muscle, but it persisted, on and off through the run and afterward, so I took it to the ER. The ultrasound was negative, and the ER doc said that he would expect swelling and maybe redness if it were a DVT. We still don't know what it is, though, and it's still there, so I'm still paying attention.
The run was just lovely, with a perfect temperature and bright sun. Trails were wet where they are never wet, though. In one usually dry place, ducks were swimming right in the middle of the trail. My cold is back, this time in my throat instead of my head, so I took it easy. Further, I had to tiptoe past a few water hazards, so my time for the 3-mile run was 40:00 minutes, for a pace of 13:17. Uff-da, not good! I had fun though. No whining except for the strange calf pain.
That's the bottom line. After a nice if somewhat soggy run on the park's grass trails, I went to the ER in Stillwater to check on a rather localized pain in the center of my right calf. At first I thought it was just a little cramp in one small muscle, but it persisted, on and off through the run and afterward, so I took it to the ER. The ultrasound was negative, and the ER doc said that he would expect swelling and maybe redness if it were a DVT. We still don't know what it is, though, and it's still there, so I'm still paying attention.
The run was just lovely, with a perfect temperature and bright sun. Trails were wet where they are never wet, though. In one usually dry place, ducks were swimming right in the middle of the trail. My cold is back, this time in my throat instead of my head, so I took it easy. Further, I had to tiptoe past a few water hazards, so my time for the 3-mile run was 40:00 minutes, for a pace of 13:17. Uff-da, not good! I had fun though. No whining except for the strange calf pain.
Saturday, June 21, 2014
Two Runs Today
St Croix Valley Runners
The first day of summer, such a beautiful day. We three drove to Stillwater to run with the St Croix Valley Runners for the first time this year. I can't keep up with most of them any more, but Charlie was there, and Jim is recovering from an injury, so we three ran a short 2.4-mile route at a very modest pace. I ran the whole way, though, no walking, so it wasn't so modest for me. I didn't click my watch at the finish, but I think it was about 27 minutes, so the pace would be about 11:15.
No whining.
Gateway Trail
After a some grocery shopping in Stillwater and a quick stop at home we went right out again, this time to the Gateway Trail, parking at the Hwy 96 bridge. The girls ran for about 40 minutes, and I ran six miles (according to the Gateway Trail mileposts) in 1:06:30, for a pace of 11:05, doing my 1 to 1 run/walk.
That's 8.4 miles on the day, and I felt good all the way through. That trail is such a delight - most of it is shaded, so even with the temperature in the low 70's I didn't feel overheated. I wish it were closer to where we live. We saw lots of people using it today, mostly on bicycles but some on skates or running shoes.
Splits: 11:07, 11:22, 10:41, 10:59, 11:23, 10:56, total 1:06:30, pace 11:05. No whining.
The first day of summer, such a beautiful day. We three drove to Stillwater to run with the St Croix Valley Runners for the first time this year. I can't keep up with most of them any more, but Charlie was there, and Jim is recovering from an injury, so we three ran a short 2.4-mile route at a very modest pace. I ran the whole way, though, no walking, so it wasn't so modest for me. I didn't click my watch at the finish, but I think it was about 27 minutes, so the pace would be about 11:15.
No whining.
Gateway Trail
After a some grocery shopping in Stillwater and a quick stop at home we went right out again, this time to the Gateway Trail, parking at the Hwy 96 bridge. The girls ran for about 40 minutes, and I ran six miles (according to the Gateway Trail mileposts) in 1:06:30, for a pace of 11:05, doing my 1 to 1 run/walk.
That's 8.4 miles on the day, and I felt good all the way through. That trail is such a delight - most of it is shaded, so even with the temperature in the low 70's I didn't feel overheated. I wish it were closer to where we live. We saw lots of people using it today, mostly on bicycles but some on skates or running shoes.
Splits: 11:07, 11:22, 10:41, 10:59, 11:23, 10:56, total 1:06:30, pace 11:05. No whining.
Friday, June 20, 2014
Too Hot
81 degrees with a dewpoint of 69 does not make comfortable running. The bright sun made it even warmer, and the modest breeze didn't quite compensate for that.
Oh complain. I had a good run anyway, doing a 1 to 1 walk/run, 5.26 miles in 58:41, for a pace of 11:10. I had energy left to speed up in the last few hundred yards, but if I had gone much farther at any speed I would have needed water - my shorts and shirt were soaked through.
No whining, though. Knees, hips, muscles all felt good. It's a masterpiece.
First loop pace 11:23, second loop 11:07, third 11:03, average 11:10 for 5.26 miles. Not bad considering.
Oh complain. I had a good run anyway, doing a 1 to 1 walk/run, 5.26 miles in 58:41, for a pace of 11:10. I had energy left to speed up in the last few hundred yards, but if I had gone much farther at any speed I would have needed water - my shorts and shirt were soaked through.
No whining, though. Knees, hips, muscles all felt good. It's a masterpiece.
First loop pace 11:23, second loop 11:07, third 11:03, average 11:10 for 5.26 miles. Not bad considering.
Thursday, June 19, 2014
Short, Warm Run
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| Breakfast. Photo taken as a test of new LED lighting over the kitchen counter. Oatmeal beneath mostly-organic fruit. |
Happily for us, our house is high and dry. Some short pieces of the park's paved trails were still underwater this afternoon though. Needless to say, we didn't even look at the grass (mud) trails.
I ran 3.53 miles in 39:12, pace 11:06, no pains. It'll do for today.
Wednesday, June 18, 2014
Faster Than Expected
We got a late start this morning after waiting for thunderstorms to pass. I didn't feel too strong, having finished breakfast barely an hour before. Also, the temperature was 75 and climbing, with a high dew point and bright sun, so I decided to do a run/walk of 2 to 3, easier than usual.
Funny thing, though, the first run/walk cycle ended up being 1 to 1, and I kept that up throughout the five-mile run. Toward the end I actually did feel better and probably went a little faster than 1 to 1. Distance 4.95 miles, time 55:10, pace 11:09, better than the 12:00 that I was expecting.
Whining: None. It's a masterpiece.
Funny thing, though, the first run/walk cycle ended up being 1 to 1, and I kept that up throughout the five-mile run. Toward the end I actually did feel better and probably went a little faster than 1 to 1. Distance 4.95 miles, time 55:10, pace 11:09, better than the 12:00 that I was expecting.
Whining: None. It's a masterpiece.
Tuesday, June 17, 2014
Another Short Run
I worked quite hard yesterday and didn't feel strong today, so we chose 40-minute routes. I did the usual 1 to 1 run/walk, but didn't really feel strong until the last mile or two, when I was able to go a little faster. We took the paved trails again because the grass trails are soggier than ever after more rain last night.
Distance: 3.53 miles, time 39:08, pace 11:05. Good enough. No whining. It's a masterpiece.
Distance: 3.53 miles, time 39:08, pace 11:05. Good enough. No whining. It's a masterpiece.
Monday, June 16, 2014
Slept Late
I can't believe I slept until 8 am! Must have needed it. Then we had a coffee and went right to the park to run. The temperature was already 75 and rising, so I tried to take it fairly easy, using my usual one to one run/walk. Distance 4.95 miles, time 56:00, pace 11:19, it'll do.
No whining. I need to run either farther or faster pretty soon.
No whining. I need to run either farther or faster pretty soon.
Sunday, June 15, 2014
More Rain
We got almost two and a half inches last night, and so did the park, so we ran on the paved trails instead of the soggy grass trails. The temperature was 72 degrees, plenty warm for running, but the 25 mph wind felt pretty good wherever it could get through the trees.
I didn't feel particularly strong, especially at first, but I did the 1 to 1 run/walk anyway, 3.53 miles again, in 38:21, for a pace of 10:52. That will do fine for today, longer runs are coming up.
No whining! The cold is pretty much gone - no coughing, sneezing, or nose blowing other than the usual amount from seasonal allergies.
I didn't feel particularly strong, especially at first, but I did the 1 to 1 run/walk anyway, 3.53 miles again, in 38:21, for a pace of 10:52. That will do fine for today, longer runs are coming up.
No whining! The cold is pretty much gone - no coughing, sneezing, or nose blowing other than the usual amount from seasonal allergies.
Friday, June 13, 2014
Like A Dog Straining at the Leash
We don't have a dog, but that's how I feel myself on a day like today as we head for the park. I just can't wait to get started on the run. And it was so worth it today, 70 degrees and sunny, with little or no wind, perfect for sitting in the shade sipping on a hot tea, and only a little too warm for running if I were picky. I wasn't - I loved it and felt strong all the way.
I ran on the grass trails, finding them very nice indeed - in fact my usually-muddy shoes were cleaner by far after I finished the run than before I started. I did a one to one run/walk, going 5.16 miles in 59:56, for a pace of 11:37.
Whining: Just a little warning from the PFS in the right knee after I ran hard up a steep hill. No problem. My cold isn't gone, but it's getting better. It's a masterpiece.
I ran on the grass trails, finding them very nice indeed - in fact my usually-muddy shoes were cleaner by far after I finished the run than before I started. I did a one to one run/walk, going 5.16 miles in 59:56, for a pace of 11:37.
Whining: Just a little warning from the PFS in the right knee after I ran hard up a steep hill. No problem. My cold isn't gone, but it's getting better. It's a masterpiece.
Thursday, June 12, 2014
Short Summer!
Sixty degrees today, windy, with dark clouds scudding across the sky, it felt like a fall day with snow soon to follow. In June.
Happily, the weather forecast people are adamant that Friday will be better. I'll let you know. The weather wasn't actually too bad for running, though, kinda fun.
I ran the same figure-eight course that I ran last Sunday and Monday, using the same 1 to 1 run/walk ratio, but didn't feel like pushing very hard and the time shows it. 3.53 miles in 39:45, for a pace of 11:16. Good enough, and I felt like I could keep on going at this pace for quite a while.
No whining, except for my cold. It might be getting better, though. Hard to say, the symptoms change.
Happily, the weather forecast people are adamant that Friday will be better. I'll let you know. The weather wasn't actually too bad for running, though, kinda fun.
I ran the same figure-eight course that I ran last Sunday and Monday, using the same 1 to 1 run/walk ratio, but didn't feel like pushing very hard and the time shows it. 3.53 miles in 39:45, for a pace of 11:16. Good enough, and I felt like I could keep on going at this pace for quite a while.
No whining, except for my cold. It might be getting better, though. Hard to say, the symptoms change.
Wednesday, June 11, 2014
Back Home
... with a cold, as so often happens.
Tuesday, June 10, 2014:
Today's run was back on the park's grass trails, just four miles, but that's enough, because I still have my cold. It seems to be getting better, but I don't want to push my luck. I'm still keeping extra warm and getting a nap or two every day. I have a very clear memory of February's bout of pneumonia, and don't want a repeat.
Today's run was just delightful. The trails were wetter than I thought they would be, because of recent rain I guess, but I was able to get by the wettest spots without much difficulty. Shoes and sox got a little wet from dew on the grass, but that's the price to be paid for a lovely run in the cool of the morning. Easily worth it. I'm anxious to go farther, when my cold abates.
Distance: 4.03 mi, time 47:22, pace 11:45. I think I worked just as hard today as I did yesterday on the paved trails, but the grass trails seem to take me about a minute per mile longer. Anyway I'm happy with the time. It's a masterpiece!
Monday, June 9:
Paved-trail figure-eight again. This is the same route that I ran yesterday, except I ran it in the other direction. Today was more humid than yesterday, but the temperature and humidity evidently didn't slow me down, as I finished the route almost a half minute faster today. No problems. Except for my cold, no whining
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Splits: 16:07 (west, 1.46 mi), 21:50 (east, 2.07), total time 37:58, distance 3.53, pace 10:45. Slightly slower on the west loop, faster on the east.
Sunday, June 8:
Paved trail figure-eight, 3.53 miles. While I still have the cold I'm not doing anything very long. I probably shouldn't run very hard, either, so I'm limiting my run/walk ratio to no faster than 1 to 1, except I might run more on a long, gentle downhill. Those are rare.
Today was a lovely day to be outdoors, plenty warm for running but a pleasure to be out there. No problems I finished in 38:23, which is a pace of 10:53. Not bad.
Friday, June 6:
I ran the figure-eight on the park's paved trails today, the normal (not extended) version. I would have liked to run longer, but still have the cold and prefer not to tax my immune system any more than necessary. I believe that a modest amount of exercise may be beneficial, but more than that may divert resources needlessly from vital functions to muscles.
Distance was 3.19 miles, time about 36 minutes, pace about 11:17. Time is an estimate, as is pace. I didn't feel very strong today, still dealing with the worsening cold, but I ran fairly well anyway for this short distance. I can't wait until the cold is gone and I can run for an hour or two. Or three.
Whining: Nothing except the nasty cold.
Thursday, June 5:
The grass trails were a bit soggy today, after 2 3/4 inches of rain over the weekend, but I enjoyed them anyway. 3.01miles in 34:48, for a pace of 11:34, which is actually better than I intended. I still have yesterday's cold, and in fact it is worse today, but I do feel better after the run than before.
Wednesday, June 4:
One loop with the Klondike extension. I caught a cold after the trip back from Chicago, and didn't want to run too far today. 2.53 miles in 28:30, for a pace of about 11:16 minutes per mile. Then home, shower, nap.
Tuesday, June 10, 2014:
Today's run was back on the park's grass trails, just four miles, but that's enough, because I still have my cold. It seems to be getting better, but I don't want to push my luck. I'm still keeping extra warm and getting a nap or two every day. I have a very clear memory of February's bout of pneumonia, and don't want a repeat.
Today's run was just delightful. The trails were wetter than I thought they would be, because of recent rain I guess, but I was able to get by the wettest spots without much difficulty. Shoes and sox got a little wet from dew on the grass, but that's the price to be paid for a lovely run in the cool of the morning. Easily worth it. I'm anxious to go farther, when my cold abates.
Distance: 4.03 mi, time 47:22, pace 11:45. I think I worked just as hard today as I did yesterday on the paved trails, but the grass trails seem to take me about a minute per mile longer. Anyway I'm happy with the time. It's a masterpiece!
Monday, June 9:
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| Trilium on the edge of our woods |
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Splits: 16:07 (west, 1.46 mi), 21:50 (east, 2.07), total time 37:58, distance 3.53, pace 10:45. Slightly slower on the west loop, faster on the east.
Sunday, June 8:
Paved trail figure-eight, 3.53 miles. While I still have the cold I'm not doing anything very long. I probably shouldn't run very hard, either, so I'm limiting my run/walk ratio to no faster than 1 to 1, except I might run more on a long, gentle downhill. Those are rare.
Today was a lovely day to be outdoors, plenty warm for running but a pleasure to be out there. No problems I finished in 38:23, which is a pace of 10:53. Not bad.
Friday, June 6:
I ran the figure-eight on the park's paved trails today, the normal (not extended) version. I would have liked to run longer, but still have the cold and prefer not to tax my immune system any more than necessary. I believe that a modest amount of exercise may be beneficial, but more than that may divert resources needlessly from vital functions to muscles.
Distance was 3.19 miles, time about 36 minutes, pace about 11:17. Time is an estimate, as is pace. I didn't feel very strong today, still dealing with the worsening cold, but I ran fairly well anyway for this short distance. I can't wait until the cold is gone and I can run for an hour or two. Or three.
Whining: Nothing except the nasty cold.
Thursday, June 5:
The grass trails were a bit soggy today, after 2 3/4 inches of rain over the weekend, but I enjoyed them anyway. 3.01miles in 34:48, for a pace of 11:34, which is actually better than I intended. I still have yesterday's cold, and in fact it is worse today, but I do feel better after the run than before.
Wednesday, June 4:
One loop with the Klondike extension. I caught a cold after the trip back from Chicago, and didn't want to run too far today. 2.53 miles in 28:30, for a pace of about 11:16 minutes per mile. Then home, shower, nap.
Chicago Lakefront Trail
Sunday, June 1, 2014:
We three met up with a friend and ran down Chicago's riverside trail and then the Lakefront Trail once again. Downtown Chicago is such a nice place to run. We went south to the aquarium again, as yesterday, but there is another whole world of running to the north of the river. I'll do that another time.
More than five miles, according to my friend's GPS, in about an hour.
No whining - very nice time. It's a masterpiece.
Saturday, May 31:
Lovely morning run on the lakefront. Starting at State & Wacker, down the stairs, out to the lake and south, then part way around the aquarium. After showers and breakfast we took the shuttle to the ASCO conference and did booth duty for the rest of the day. See Myeloma Hope.
No whining. It's a masterpiece.
We three met up with a friend and ran down Chicago's riverside trail and then the Lakefront Trail once again. Downtown Chicago is such a nice place to run. We went south to the aquarium again, as yesterday, but there is another whole world of running to the north of the river. I'll do that another time.
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| Three guys in a booth, trying to persuade insurance companies that our lives are worth it |
More than five miles, according to my friend's GPS, in about an hour.
No whining - very nice time. It's a masterpiece.
Saturday, May 31:
Lovely morning run on the lakefront. Starting at State & Wacker, down the stairs, out to the lake and south, then part way around the aquarium. After showers and breakfast we took the shuttle to the ASCO conference and did booth duty for the rest of the day. See Myeloma Hope.
No whining. It's a masterpiece.