Last Run

Until next year. Ten comfortable miles on the North St Paul Community Center track in 1:26:33, pace 8:39. That’s 1090 miles for 2007, the fewest since 2002 because of the plantar fasciitis that took away much of the running season. Normal is around 1500 - 1600. But I’m back in the saddle again, 37 miles last week and ramping up. Next week is a 30-mile “cut-back” week, then 40 miles the week after.

Splits 8:42, 8:35, 8:46, 8:38, 8:53, 8:27, 8:53, 8:35, 8:48, 8:15. Water after the even miles - I slow to a walk for a drink, especially on that track where spilling could be dangerous to the next person along. Breathing four footfalls per full breath almost the whole way. No knee pain during the run, only a little afterward. Seems to get worse if I lean back in my recliner. Hmmm - THAT I can fix!

Happy trails - see you next year!



Dinner a few days ago: Wild-caught Alaskan salmon with yogurt and spices, Sunshine's delicious gluten-free teff-banana bread with nuts and goodies, two kinds of gluten-free rice crackers.

Two Good Runs

Saturday, December 29:

St Croix Valley Runners, five miles in 46:30, pace 9:18. Slow running today because of the snow pack on the trails and road shoulders, but good company. Wayne, Gauss, Dave, Dave, Roy, and myself. Twenty degrees, tights and knee protectors, four layers up top. Nike Miler shoes. My legs felt very heavy this morning, but I suspect that has mostly to do with the things I have been doing OTHER than running. Grandson in town, parties, up late, and whatnot. In fact I could use a nap.

Friday, December 28:

North St Paul Community Center track once more, just a fairly lazy four miles at a pace of about 8:30. Slight pain in the right knee again - I hope that won’t be an ongoing and worsening problem. Not quite enough to take it to the doctor yet, but maybe soon.



Yesterday's party food: A little free-range no-antibiotic no-hormone bison, a little more organic turkey, organic carrots with onions, organic sweet potato, organic chard with pistachios and cranberries, variety long-grain rices with sage & thyme. Not shown: Beer and deserts :-)


Today's breakfast: Organic whole gluten-free oatmeal, organic lowfat milk, blueberries, Don's fruit/berry/nut mix, organic walnuts, banana, chopped cocoa beans.

Nice Semi-Long Run

Wednesday, December 26: North St Paul Community Center gerbil track, 15 miles, 202.5 laps in 2:06:43, average pace 8:27. Seemed like the natural pace was about 8:15 or so, but I did slow for water after the even miles and for gel or jelly beans after every four. We bought some organic jelly beans (no kidding) some months ago and sometimes put a few in little packets and use them instead of gels. Takes a lot longer to eat them than the gels, but they are so much tastier.

Breathing was four footfalls per full breath until the last mile, then three. Splits: 8:36, 8:15, 8:22, 8:14, 8:48, 8:11, 8:35, 8:17, 8:54, 8:15, 8:35, 8:17, 9:10, 8:19, 7:55. The only pain during the run was the left lisfranc ligament (recurring minor problem), but my right knee hurts a little afterward and muscles are a bit sore. Sore muscles are a good thing, knee is not.

This morning before the run I had a blood draw for the latest myeloma tests, an important set of tests which will show whether the current regimen of “alternative” treatments is working. The answer is in the bottle now, and I will post the results January 3.


Dinner a few days ago: Wild-caught Alaska salmon with organic yogurt and seasonings, organic chard with dried cranberries, onion, and pistachios, avocado with organic lime.

Didn’t Mean to Do It

But it felt so good! North St Paul Community Center, four miles in 31:15, pace 7:49. This was supposed to be four easy miles. I had just finished clearing four inches of snow off our long driveway, I felt tired, and just wanted to log a few miles. So I was surprised when the first lap went by two seconds faster than usual. As the laps passed by I felt better and better, so I increased the pace to maintain the same level of perceived effort. This is not a race pace, to be sure, but by far the fastest I’ve run in the Community Center this fall. Actually, it is a PR race pace for me if it were a half marathon. Huh. Don’t know how much longer I could have kept it up though.

Breathing was four footfalls per full breath until the last few laps, then three per breath. Splits: 8:26, 7:44, 7:41, 7:23. No pains whatsoever!

I wonder if the dirt that I am eating somehow helps a little. :-)




Indoor snowdrift: Yesterday's wind blew the very fine falling snow right in under the storm door, filling up the space between the storm door and the front door. Parts of the driveway were a foot deep, and parts were blown completely bare.


Last night's salad: Organic romaine, cucumber, fresh papaya, pistachio nuts, Danish blue cheese, avocado with organic lemon.


Today's breakfast: Organic oatmeal, organic nonfat milk, banana, chopped cocoa beans, organic walnuts, Don's fruit/berry/nut mix.

Six Miles, Three Noisy

North St Paul Community Center, six miles with the rude Jazzerciser leader shrieking into the mike at maximum amplified volume for the last half of the distance. How on earth can people exercise directly in front of the speakers and yet preserve their hearing? It’s bad enough way up above on the track where we run! We usually try to avoid running there while Jazzercise is making their noise, especially on weekends when the Community Center staff exercises no control at all, but because of today’s inclement weather we went early and overlapped some.

Anyway, six miles in 50:16, pace 8:23. I felt good today - the natural pace after the first warmup mile was about 8:20, a little faster than two days ago. Perhaps a day off is a good thing! Splits: 8:51, 8:22, 8:18, 8:21, 8:17, 8:06.



Today's breakfast: Organic oatmeal, organic nonfat milk, organic walnuts, dragon fruit, banana, Don's nut/berry/fruit mix, chopped cocoa beans.


Soups a few days ago: Curried organic squash/carrot/sweet potato soup, chicken soup with organic carrots and other veggies, shredded organic cheddar cheese.


Dinner a few days ago: Beans & brown rice, Sunshine's nutty dark bread with Danish dill havarti cheese, organic vegetable medley. No doubt a nice dark brew went with this ...

177 Laps, 708 Corners

On the North St Paul Community Center indoor track, 13.11 miles in 1:55:17, pace = 8:48. Interesting run. I think the “natural” pace of this run was about 8:40, but I slowed (walked) to take water after miles 2, 4, 6, 8, & 10, and took gels twice too, which slowed down the average. Then I clocked a final mile of 8:10, which improved the average again just a little.

Some muscle soreness remained today, but happily the right knee was mostly quiet. The track went counter-clockwise today, so the 708 corners were all left turns. That might have been a good thing for the right knee.

I feel great after the run! Splits: 8:59, 8:43, 8:57, 8:39, 9:14, 8:37, 9:06, 8:42, 9:19, 8:44, 8:56, 8:35, 8:10, 0:48. This completes 33 miles on the week, shooting for 36 or 37 next week if Christmas events permit.



Today's recovery breakfast: Organic oatmeal, organic nonfat milk, banana, cantaloupe, ginger, Don's fruit/berry/nut mix, papaya, chopped cocoa beans. The ginger helps settle my stomach after a hard run.


Yesterday's salad: Organic head lettuce, cucumbers, avocado with organic lime juice, Danish (hormone-free) blue cheese, organic grapes, nut/berry mix, raspberry vinegar.


Tonight's dinner: Gluten-free parmesan biscuits, local honey, organic broccoli, parmesan cheese, red cabbage with pineapple.

Stillwater Bubble

5.49 miles at the Stillwater Bubble, 47:38, pace 8:41. Just my second trip to the inflated soccer dome this winter, and I misunderstood the rules, thinking that walkers and runners could use the place from 6:00 am until 3:00 pm. I had planned a half-marathon semi-long run, from about 9:15 to 11:15. But upon arrival I learned that the walkers and runners only have the facility until 10:00 am, after which the sport switches to slow-pitch softball or golf. I ran right up until the 10:00 am limit, then sat and watched slow-pitch with Sweetpea for a few minutes. No problem - next time I can plan appropriately. Maybe I can get in the half-marathon somewhere tomorrow. No muscle soreness today.

But: Slight pain in the right knee today while running. I’ve had a little pain in that knee occasionally for a few weeks, after running, but not during the run. Today I may have twisted the knee slightly as I turned around to chat with a guy walking with a 40-lb backpack (how much does it weigh, yada yada) and, of course, I was continuously turning corners, always in the same direction. We’ll see what comes of this. Not much pain now after the run.


Lunch: Wild rice, organic squash, Sunshine's special nightshade-free pasta sauce, Sunshine's gluten-free nutty chocolatey bread.


Salad: Organic romaine, pistachios, hibiscus blossoms, blue cheese, avocado in lime juice, olives, raspberry vinegar.


Dinner: No-hormone no-antibiotic chicken with onions, organic squash, organic sweet potato.