To run, or not to run...

No riding today, but I eventually got restless and went out for a 3.5-mile walk. Argued with myself all the way whether to run or not. I was sorely tempted.

"I feel good, I should try a few running steps."

"No, at least walk the first half mile."

"There's a half mile. Now I should run."

"Really, I should walk a full mile before I run at all."

"Maybe I'll run a little after the turn."

And so on. I eventually talked myself out of running at all, figuring I needed to gauge the results later tonight or tomorrow. I know I'm not out of the woods yet, so the best thing to do is approach running incrementally, the way a person who's never run before gets started. You walk, then walk and run, then run and walk, and finally, run.

Maybe next time out I'll feel ready to run a few steps. --Rob

Terrific Tuesday!

Rob and I have been planning on doing a lot of bike riding this week since he's on unpaid leave. I guess that's why he kept hitting me up for a sandwich. Anyway, I couldn't ride yesterday due to having to help my sister-in-law move. This morning we went back up to Smithville and tried a different part of the trail that we've never been on before. WHAT A TREAT! We counted rabbits until we lost count, then deer until we lost count. We even came up on a fox making breakfast out of a rabbit. Very cool, unless you're the rabbit, of course. On the way back from our initial 10 miles we ran into about 150 geese blocking our way on the asphalt trail. You know, they can move pretty darn fast when they think their little feathered butts are going to be splattered all over the trail!

The ride was one of the best ever! No serious hills, lots of curves, flats and wonderful lakeside scenery. This was the best ride I've ever experienced outside of the Katy. Getting out early lended itself to plenty of opportunities to catch the wildlife.

Rob and I discussed the possibility of camping out on a Saturday evening and riding a forty miler on this trail. We could fix our breakfast Sunday morning then ride out about 12 miles in the northern direction, return for a lunch break, then ride the southern direction and back for the remaining 16 miles. Just a thought! ...........Mike

Interurban Road

Investigated Interurban Road this morning. Did 22 miles. The route starts in Ferelleview, on the north edge of KC, and goes NW for about 20 miles. It's two lanes, asphalt, narrow and flat. Bikers from all over the metro ride it because there is very little motorized traffic. I'd say no more than 12 cars or trucks passed me in either direction for the 90 min. I was out. Those who do drive the route know to expect bikers. I saw 2 or 3 other riders, which isn't a lot, of course, but it was a work day.

I did 22.19 miles in 1:30:30, averaging 14.7 mph, with a fasted of 22.4 mph. That might have been when the two big German shepherds decided to chase me for a bit. They didn't have a chance.

Came back home and was up on a ladder sanding the window frame on the deck and got a half-inch long splinter under the nail on my right index finger. Had to go to the emergency room, where they deadened the finger and cut off part of the nail. Three hours. Sweet. - Rob

Return to Running Outdoors

After the horrific finish at Hospital Hill, I did try my luck running with Eladio's Runners' Edge group on Saturday, June 24. I completed 6 miles with NO ISSUES! I kept my pace at or above 10 minutes per mile for the entire 65 minutes Saturday. I will generally stick to indoor exercising during the week, but I do enjoy the group runs.

Mike and Rob, let your bodies heal. There is no need to risk further injury.

I wonder if we should try soap box derby as our next activity. - Ken

Is my mattress killing me?

Did a hard, hilly 12-mile ride on Thursday and paid for it in hip discomfort on Friday. Both hips, not just the one that's been giving me problems for 2 months.

So, Friday evening I just went to the gym and lifted weights (no lower body lifts) and stretched. Sometimes I also walk for 30 or 45 min. on lift days, but I didn't do that Friday.

I started thinking about why this rehab is taking so long, and since I am in denial about my age, I'm trying out a theory that my mattress is too hard. I've been complaining about the mattress for months now, and last winter bought a thin memory foam mattress to soften it up. That has worked well, but lately I've noticed that laying flat on my back on it was pressuring my tender hip muscles, and I was waking up in the morning sore.

So, last night I slept on a softer mattress, and this morning I got up with much better-feeling hip muscles. Of course, I don't really know if that's because of the mattress or because I avoided working those muscles for a day. I'll do it again tonight and see how I feel on Sunday morning.

Today I resolved not to choose a hilly course, so I went to the flat and friendly English Landing Park to start my ride. It was already close to 90 and humid. My 18-mile route had a segment on the park trail, which was crowded with walkers and runners; on Highway 9 to Horizon's Parkway, on the levee for a couple miles, and then back again. There were a couple short side trips in there, but no hard hills or other challenges. My goal was to maintain a constant pedal, which I did for the most part. Average speed was 12.3 (I hope you're not reading this, Lance), and my fastest was 20.4

I came off the ride with my hip muscles no worse for the wear. -- Rob

MRC = Men's Rehab Club!

Looks like Rob and I went from the Men's Running Club to the Men's Riding Club and then to the Men's Rehab Club.

As previously stated by Rob, I took a fall off of my bike while dodging a white van on the road on Tuesday evening. At first I thought I had fractured or separated a rib or ribs. Trying to sleep Tuesday night was not pretty. I couldn't turn at all without almost yelping from the pain. I decided it best to go to the emergency room at the VA Hospital Wednesday morning. The news was kind of good in the respect that I didn't have a fracture that showed up on the X-Ray. The doctor, when probing and pressing on the rib bones, resulted in no pain, but when she pushed between the ribs into the muscle, I came out of the chair! It seems that I have some kind of muscle tissue tears.

The doc prescribed Ibuprofen for the pain and inflammation, so I went to the pharmacy at the hospital to have the scrip filled. When I picked up the sack from the pharmacy it seemed kind of heavy for a small plastic container of pills. When I returned home and opened the sack it had four plastic squat containers of 800 mg tablets of Ibuprofen. She gave me 270 tablets, 90 days worth at 3 x daily. Jeez, I hope I have enough!

The pills must be working since I slept good last night and was able to get up without any real pain. I'll be fine by the weekend. Is there a black market where I can unload the remaining 261 tablets of Ibuprofen?............Mike

Call off the ride? Never!

Had a nice 12 mile ride with Mike tonight. Really pretty uneventful.

Well, there was the whole problem with the truck overheating. The temperature spiked just as we were pulling into the parking spot at Zona Rosa, where we started our ride. We immediately mobilized the home forces to bring antifreeze and water. Chris and Kay arrived within 15 min. with the coolant, but by then we were well on our way. Wait for 'em? Naw. Have bike, will ride.

But the ride itself was no big deal, really. Just another out-and-back.

I guess there was the "incident" at 7 miles. Mike crashed and while writhing in pain on the pavement narrowly escaped being turned into road kill by a guy in a big white van.

Mike took a shot to the rib cage, but recovered nicely. He found that if he didn't twist to his right, make any fast moves or, I guess, breathe all that much, he could ride comfortably.

No harm, no foul. All the same, I think we'll leave the bikes in the garage tomorrow. - Rob

Nice Ride, Helped A Fellow Rider!

Decided that I had to something since I can't run, so I rode the bike up to Photographx (that's where they print some of my action photos). After dropping off the CD, I rode over to Walmart. From Walmart I rode back to Barry Rd. and west to Congress. North on Congress to Tiffany Hill Pky, where my intention was to head west to K highway, south to Weatherby Lake and back home for a nice 26 mile ride. However, my plans changed when I came across another biker, who was lost. He told me he was trying to find 9 highway and 45 and that he was headed to Atchison, KS. I told him he was about 3 miles or so off course. Well, instead of continuing west on Tiffany Hills Pky, I lead him back south on Congress, over to 9 highway and then south to 45. He went west and I went east towards home. My regret was not putting him westbound on 152 highway to K and THEN south to 45 highway. It would have been less dangerous that traveling down 45 highway. 152 has a huge shoulder!

At any rate, I ended up with a 14.25 mile ride that took an hour and 26 minutes. I averaged 9.9 mph with a top speed of 26 mph. I had work to do at home anyway, so I'll save my longer rides for next week with Rob............Mike

Hot ride, but fun

Took advantage of a break in company at the house to take a Father's Day bike ride in the heat of the day Sunday. The temperature was 90-something.

The route was through my own neighborhood and then the one to the north, across the highway at 72nd St., south to the 64th St. trail, west a couple miles and then south into Parkville and English Landing Park.

The park, which runs alongside the Missouri River, had been flooded, but the waters had receded in the last couple days. The south side of the trail was high and dry, but the lower north side was completely under water. The river was running fast and full at about 3 feet below bank full.

I rode the length of the park and back, then headed home, pumping up and out of the river valley (actually, this whole route is filled with hills that I, as a novice rider, consider challenging). I finished with 18 miles in an hour and 20 minutes, a 4:56 pace. It felt like a pretty good workout. -- Rob

Still not running

Back better, but I'm still not running. It's really not a back issue anymore anyway; just sore hip muscles (piriformis). The pain has localized some, and I do feel it is getting better, but any kind of running, even one step, irritates it. I ran something like two steps to hurry through an intersection during my walk yesterday, and today I'm sorer than usual.

Besides the hip, my left groin keeps getting sore whenever I push it, even on a walk. I'm keeping up all the stretches and will avoid running for the foreseeable future.

Not Again!

Well, I'm about ready to give up on the running and just hit the bicycle! It seems that I just can't get past this hip problem. It's painful right in the hip joint and I'm at the point where I know I just can't run on it without risking something serious. However, I don't have any trouble with the bike! I think it's time to go to a different doctor! Next stop, hip replacement and a walker with tennis balls on the front.....Mike

Good But Painful!

Ran eight miles from the house around Lake Waukomis and back. Walked exactly a half mile, stretched the hips, and walked one minute to a minute and 15 seconds after each mile. Averaged 11:45 for all miles. Pain in left hip appeared just before completing mile six and was relagated to walking for another quarter mile. After that it was run slow, walk some more, repeat. Mile seven was better and mile eight was 10:02 and that includes walking some of it. Coming home the last four blocks were all in the high sevens. Ibuprofen and ice was on the lunch menu! Feel better now, but am concerned about the hip......Mike

The MRC on the Katy Trail

After running and kayaking on Saturday, the MRC headed to the Katy Trail Sunday for a planned 36-mile ride from Rocheport to Columbia.

The ride to Columbia was relatively relaxing, as we took well over 2 hours to cover the 17-plus miles to the Shiloh restaurant. We relaxed there for about an hour before heading out again.

Rested and energized, our return trip was much faster, especially after we worked out a 3-rider shift in which we had a new lead rider every mile.

After the ride, we settled in at the A-Frame, a wine-and-cheese bar perched on the side of the river bluff. Terraced outdoor decks overlooking a glistening Missouri River - and a glass of the local vino -provided a romantic setting. That may have been what prompted Mike and Bill to pucker up. Happily, order was quickly restored.

Test workout

Biking got rained out yesterday, so I went to the gym to walk on the treadmill. My back felt real good, and I anticipated no problems.
In fact, it felt so good that I decided after a half mile to jog one minute for every 5 minutes of walking. The first couple of jogs went pretty well, but by the time I was done (3 miles) my piriformis muscle on the left side (my back is no longer in pain) was starting to get a little sore. This morning it's sorer than it's been in several days, though not terribly bad.
I know I won't repeat that workout anytime soon. It seems like I can walk OK, but any running, even at a 12 or 13 min. pace, is too much. -- Rob

The MRC conquers the Katy

It had already been a tough weekend for Bill when we took off for the Katy trailhead on Sunday morning. He'd run a 10k, kayaked 9 miles and tended to family matters until late on Saturday. When Sunday came, he was still in recovery mode. At the left, Bill contributes to the scintillating conversation during the 90-min. drive to Rocheport.









Scenes from the ride
We took our time in the early miles of our ride, stopping often for photos. During this portion of the ride we were flanked most of the time by the river on one side and soaring cliffs on the other.

After making the turn to Columbia we were frequently in what felt like deep woods.

This portion of the trail curved and turned and was a bit more challenging of a bike ride. For some reason, without discussing it, this was where we suddenly picked up the pace. We pumped pretty hard for 8 miles into Columbia.

The tunnel picture was taken at the end of the ride, only about a half mile beyond the Rocheport trailhead.

The MRC kayaks the Kaw

Bill, Mike and Rob tamed the mighty Kaw last Saturday, navigating more than 9 miles through treacherous rapids while fighting off marauding pirates and bloodthirsty sharks. The Kaw is tough, man.

The MRC at Hospital Hill

Before and after

On the left, 10k'er Bill modestly starts the race in the middle of the pack, but as he nears the finish line he is clearly out in front of the field.


Giving his all

In the half marathon, a determined, dehydrated and overheated Ken gritted it out to the finish, clocking a Hospital Hill PR. He was taken straight to the medical tent, and
later went to the hospital for treatment of heat stroke. He's since recovered.

Gotta Keep Goin!

Well, what do I do today to follow a two plus hour kayak trip on Saturday and 36.5 mile bike ride
on Sunday? I felt just great after the bike ride and my quads weren't near as sore as they were after a 21.6 mile bike ride a week ago. I was just going to settle for a nice easy four miler to cap the weekend, but for some reason in mile two I just felt so good I found myself picking up the pace. At one point I looked down and saw that I was running at an 8:20 pace and wised up. I slowed the pace to where I was running comfortably without pushing it, but without dogging it. I ended up averaging around a 9:30 pace over all.

Note: Nothing hurt before, during, or right after the four miler, but later on my left hip joint started to really give me some discomfort. Kinda upsets me because I really wanted to get back into my running program........Mike

Bitter Sweet Weekend!

For months we had been looking forward to our annual MRC outdoor adventure weekend. It finally arrived only to be a combination of extreme highs and lows. With Rob and I showing support for Ken and Bill during the Hospital Hill race, along with rooting for Rob's neice, Annie, we looked forward to a celebration with them after their individual races. With Annie and Bill finishing the 10k segments of the event, we waited for Ken to finish so we could get going on phase two of our MRC weekend, our kayak trip down the Kaw River. We weren't expecting such a dramatic and dangerous ending to Ken's finish in the half-marathon!

Since most of us know how Ken's race ended, with a case of heat stroke, I'll omit the details. However, Rob, Bill, and myself included, came away with a new respect for running when the heat is a factor. This includes training runs as well as race events!

With Ken in professional hands at the hospital, and assurances that he would be okay, we went forward with our kayak plans for Saturday afternoon and the bike trip on the Katy Trail on Sunday morning. Needless to say, Ken was on our minds the rest of Saturday afternoon, even after several conversations with him after being released from the hospital.

The rest of the weekend was enjoyable but just wasn't the same without our bud!

Mike

I tried

Went to the gym tonight to lift weights and stretch, but I wore my running shoes thinking I might try a short, slow run.
It was a bust. There's enough pain there to alter my stride. Before I'd gone a quarter mile, the pain in my back was growing and I was cramping in the calf of my right leg (opposite the back pain). Good grief!
Well, OK, I'm not all that close yet. I still managed to cover 2 miles at a walk pace. I'll try again in a few days. -- Rob

Recovery Run and MAJOR Correction!

After yesterday's 21.6 mile bike ride I thought it best to just do an easy four miler. Quads were a little sore last night but didn't seem to bother me during the four mile easy run. Walked the first half mile and then stayed around 10:30 - 11:00 pace for the remaining three and a half miles. Rewarded myself with new shoes today. It's a new Asics shoe called the 3020. It got a very good review in the last issue of RW and is constructed for my type of foot and running style. Haven't road tested them yet, but will tomorrow.

Major correction in a previous blog! I reported that I ran a 7:28 mile during a ten mile run a few weeks ago. For some reason I had that run on my mind two days ago and got to thinking that there was no way I could run a 7:28 starting with almost a quarter mile uphill! I went back to check my Garmin training logs and it clearly stated 8:28, not 7:28! I have no idea why I saw it as 7:28, just old and tired, I suppose. Sorry about that guys. I'm a real stickler for honesty and integrity in this sport and hate to see people cheat their way into Boston, cut courses, etc. Beside, I have nothing to prove anymore!

See you all Saturday to begin a super weekend together! God bless you all!

Mike