Final tuneup

Did my last three miles before this weekend's half marathon. I used the treadmill at the gym so I could monitor my pace and not go faster than 10 min. per mile, no matter how good I felt. As a result, my average pace was exactly 10, as I went 3.1 miles in 31 min.
Good luck to everyone who's running this weekend. Mike, see you at about mile 6. -- Rob

Gliding into Rock The Parkway

Had a good week last slogging my way through a 22.5 mile week. My weekday runs were 4-5 miles with an 8-miler on Saturday morning. My threshhold for hard breathing is finally starting to come down as I build my base. On Saturday, 11:00's were 100% relaxed and conversational, 10:30's were still conversational, but with some increase in breathing, and 10:00's were still a push for me. ANY hill slows me down. This week, I ran 3 on Monday on a hotel treadmill (11:00, 10:49, 10:24), then off Tuesday. Yesterday, I ran a 4-miler on the inside track at my gym. Perfectly flat. First mile was 10:33 and last mile was 10:17, for a 10:23 average. This is a good sign for me, but then again, I have the benefit of more rest and flat running this week. Planning another easy 4 miler today, then off to Dallas for the Rangers home opener and a day off Friday. I'm ready for the longer 13.1 miles Saturday. The hills will slow me down, but I'm hoping to be as close as possible to Mike's predicted 2:22 time for me. We'll see! -- Bill

Taking a chance on the weather

I had no appetite for running on the treadmill tonight, so despite the threat of rain I drove down to English Landing Park after work for my short run. The temp was 43 and there was a light spit, but I hoped to be lucky enough to get a 40 min. run in before things got bad.

The "spit" continued throughout the run, at times getting a little more intense for a few minutes, but it never got bad enough to be uncomfortable. I plowed through the workout in an average of 9:18 per mile, and stopped at 4.2 miles. No sense overdoing it. -- Rob

Last minute run

Spent all day moving furniture around and cleaning up after the carpet layers, but was finally able to go for a run about 5:30 pm. It was cold, so I opted for the treadmill.
My legs and feet were tired and sore from being on them all day, but after a while I felt OK. I started at a 10 min. pace, and moved the speed up every half mile until I was running at an 8:27 pace. The overall pace was 9:11, and the mileage ended up at 6.54, done in 60 minutes.
I did 24.4 miles for the week, but will cut way back this coming week in preparation for Saturday's Rock the Parkway. -- Rob

What a Superb Day!

Ran/ Walked for 4.5 miles. Started out slow and tapered off! Actually, I ran pretty decent the last mile. Got down into the mid eight minute range the last half mile. Don't think I could hold it for a full mile, but I will in time. Really, really need to try to get my run or biking done in the AM! I have every intention of running later in the day, but seem to get busy and can't work it in. I also need to start maintaining some consistency from day to day. I can't keep this running one day and not do anything for the next three or four days. I'll get it done!....Mike

Quotable

"You have to try to win. Sometimes you win, and sometimes you lose. It's alright to lose." -- Arianna, age 4, concerned about the mental state of her Uno opponent (grandpa). Grandpa had just lost 4 straight hands to the young phenom. - Rob

Pushed by the rain

I didn't get started until 11:30 today, and it looked like it could rain anytime, so what was designed to be a long, slow run of 10 miles turned into a near race-pace workout.

I was around 9:30 for the first three or four miles, but at mile 5, with the rain looking very close, I picked it up a little. As I hit mile 7, a light rain began. I wasn't far enough out yet, but turned around and headed back anyway so I'd be closer to the truck if I got caught in a downpour. By the time I got back to the truck I still had 1.2 miles to go, and it wasn't raining very hard, so I decided to do a final .6 out and back. Just as I finished, the rain picked up, and I wasn't a quarter mile away on my way home when the thunder and lightning came and the sky opened up. It was a perfectly-timed finish.

I ended up with 10.10 miles in 1:32:13 for a 9:08 average. My pace for the last 4.25 miles was about 8:35. For the week I had 26 miles. -- Rob

Have Hip, Will Run -- 10 Miles Today

Got in my fourth run of this week this morning with a 10 mile Runner's Edge run. Hilly course that was downhill on the outbound, uphill back home. Steady 11:08's out and 12:00's back (uphill) includes the 1:00 walks at each mile. Slow, but the good news is my hip held up, so I'm psyched. This was my longest run so far this year. Looking forward to building from here! --Bill

A Nice Little 3-Miler to Start my Day in Dallas

On the road again this week. Flew to Denver yesterday and then to Dallas for the night. Did an ellipical workout last night and an easy 3-mile treadmill run this morning. Mandatory 11:06 "Elder DeGhelder" 1st mile (rules are rules!), then a 10:34, and a 9:49 to finish. Good news is my hip held up and I'm not limping. Looking forward to seeing if I can last a longer run on Saturday. Rob: you inspire all this week with your progress! Ken -- can't wait to see you back running again! --Bill

Heal up everyone

For half a year I felt left out because everyone else was running and I was hurt and couldn't. Now, when I can finally run, everyone else is limping. Here's hoping everyone can heal up quickly.

Wednesday was a beautiful day for a run - 68 when I took off. I went down to Line Creek Trail, which is a new trail in the neighborhood, ran a little loop there, then circled back to the house. Total mileage was 5.72, and the pace was a rather unbelievable 9:03. I measured the distance and time with my smart phone app, which I thought was pretty accurate since it uses GPS. I'm a little suspicious of this time, though. I was running pretty hard much of the time, but I wouldn't have guessed it to be that fast. -- Rob

Working Through Some Hip Soreness

Two Sundays ago, I ran a treadmill workout that had me jazzed. It was a simple 4 mile run, but I stepped up each mile and felt like I was making some progress. Only problem is -- my left hip has been sore ever since. After our MRC run on Tuesday of that week (March 1st), I was pretty sore and limping, so I cross trained, rested, and then ran 7.6 miler on Saturday (March 5th) only to end up walking the last mile. Last week I was limping even worse, so I did 2 Ellipical workouts and an easy 3.5 outisde on Saturday. Yesterday, I did a steady a steday 4 miler at 10:45's with occasional quarters at 10:00's. My hip is sore, but not as much today, so it appears that I can get back to steady runs, albeit slowly till my hip truly recovers. Darn it -- this is frustrating! Regardless, my goal (missed last week with lots of travel) is 5 workouts weekly no matter what -- filling in Ellipical workouts on days I push my hip too much. Wish me luck. -- Bill

Getting Going Again!

Rode 24 miles up the Interurban Rd. Saturday with Sean Joyce, a buddy of Rob and mine. Going out (north) was a real workout since we were riding into a pretty stiff headwind. Usually, when I make the turnaround and head south it seemed like, in the past, that the wind was still in our face or coming from the side, but not quite as strong. However, Saturday we caught a break and the wind was at our back. If you ride, you know that when the wind is at your back you don't feel it, you just know you're not working against it. It was a nice break and our speed certainly indicated as much. Going to go for a good run today. Going to push it up to a six miler using my walk run method. My goal is to run a marathon in the fall or no later than December. Bill had mentioned running the Dallas White Rock Marathon or even the half. I've always wanted to run that race since I've heard great thing about it. Anyone interested?......Mike

Taper time

It was nice to have a pretty decent day for a long run outside for a change. It could have been maybe a little warmer, especially into the wind, but it wasn't bad at all. Two layers and light-weight gloves, and I was comfortable as I ran the 2.5-mile loop at English Landing Park.
(For the record, a much younger person with a body shaped like a V was out there with shorts, shoes and no shirt. I don't know if he got cold - or got the girl, as they say in the movies. I only saw him once despite the many loops I ran. As for myself, a middle-aged woman complimented my yellow hat).
For some reason I felt content with making multiple loops right in the park, rather than running out 7 miles and back 7. I figured if I could run 10 miles going nowhere on a treadmill, I could handle a few loops in the park. Besides, returning 7 miles into the wind didn't seem like much fun.
I did 14.06 miles, and I averaged 9:35, which was faster than last week's long run. That one was into a stiffer wind and featured a number of rather severe hills. This run was flat. I wasn't thinking about speed at all, though. I just wanted to remain comfortable, which for the most part I did not do. I think I set a pace that was a tad bit too fast. I'm not in bad shape, but I really don't have the leg strength and stamina I'd like to two weeks before my half. The taper, which starts now, should help, though.
Exactly 33 miles for the week. -- Rob

RUNNING AGAIN?

The physical therapist released me to slowly add running to my walking routine. I plan to walk one mile, run one and finish with another walking mile. I hope my back can handle the exercise. - Ken

Darn Mormons!

Well, I decided that I just had to either ride or walk/run the next seven days due to the nice weather. I started my outing today with a half mile brisk walk, since it was too breezy to ride the bike. My plan was to walk for two minutes and run for two minutes. That way I can burn calories and slowly build my endurance. I intended to keep this up for four miles. Everything was going just super, I was cruising along at around an 11:00 pace and then the Mormon Tabernacle Choir started singing the Battle Hymn of the Republic on my ipod. Well, crap, the 11:00 pace turned into a high eight minute pace and I just couldn't hold myself down. Next time I just listen to Chopin!.......Mike

What the .....?

My gym, Snap Fitness, really pissed me off today. I got a new credit card a month or so ago, and that changed my expiration date (not the card number). March comes around and the automatic payment to the gym fails. I send the manager an email explaining what I think happened, and he reinstates me, but "Oh, by the way, corporate charges a $20 fee for delinquent payments." The guy just assumes I'm going to be happy to pay a $20 fee!

Now, I know it's in the fine print somewhere, but $20 seems a little steep for a charter member who's paid faithfully for 2 years. Meanwhile, the club's "secure" front door hasn't worked since the first of the year and one of the 5 treadmills has been broken down for weeks. Hell, I should get a refund for services not rendered.

Twenty bucks to click the "reinstate" box? How about a warning email giving me 5 days to fix it?

Usurious SOBs.

Anyway, I told them to find a way to forgive the $20 or cancel my membership immediately. I'm still waiting for an answer.

So, feeling persona non grata, I stayed home and ran outside in the dark this evening. It was fine even if more than one driver felt compelled to crowd me off the road. Ran 6.61 miles in 1:01:24 for a 9:18 average.

I may sound bitter, but I'll be better after the tire-slashing posse gets back tonight. --- Anonymous

Tired of this Restart Crap!

Another restart, another slug it out run/walk! I had to get out and do something, even if it wasn't comfortable. My chest was still somewhat painful from the fall over a week ago, but I decided today was the day! I'm almost embarrased to post this slow workout, but a workout is a workout. I decided the safest way to get four miles in was to just walk for the first five minutes and then alternate walking and running every two minutes. I pretty much stuck to that method with the exception of when I forgot to check my watch. Note: When I state that I was using the run/walk method, the run part barely qualified as running, but we don't use the J-word! Let's just say I was doing a modified run along with some enhanced walking. No matter, I got out there didn't I?..................Mike

Getting ready for the hal

If I was going to feel ready for Rock the Parkway on April 2, I needed to run the distance today (and next week). Fortunately, it was a nice day. It took a while for the temperature to come up, but it finally hit 30 by the time I went out. There was a 15 mph wind out of the north, but lots of sun and clear roads, trails and sidewalks.

Because of recent trail building in the area, I was able to add a new route to my log book. I ran down Roanridge, up Pairie View, and down Gower to the Green Hills Trail (or whatever they call it, it's new). I followed the trail to 64th St. and then hooked up with Green Hills Road until I could get back on to the trail. I ran the trail to Platte Brooke, then returned home via the Coves and Platte Woods. It's a nice route, even if it is pretty hilly in areas.

I did 13.11 miles in 2:07:38, for a 9:45 pace. That's just about right for a long run. I didn't want to go any faster than what was comfortable, and if it hadn't been for an occasional bout of "hill kill," I think I would have felt stronger at the end. After months in the gym, those hills were tough.

39.1 miles for the week. -- Rob

Too nice to run inside

It was still 59 degrees when I got home tonight, and just a little light, so I decided to run outside. I put on my reflective vest and headed out around the neighborhood.

My legs were a little "used" after the hard workout Wednesday night, but it felt real good to get off the treadmill and breathe the fresh air, so it was worth it.

I could tell I haven't run outside that much, because the climb out of the neighborhood was a bit of a struggle. It's the same every year: after I've been up those hills a few times they get much easier. No matter. I just took it easy.

The distance turned out to be 5.52 miles, which I did in 52:17, a 9:29 pace. My slowest mile was my first in 10:04, and my fastest was my fourth in 9:07.

I have 26 miles for the week so far, so I qualify for up to 13 on Saturday. I hope the weather holds. -- Rob

Two milestones

I haven't made an enemy out of any sweet young waitresses, but I have had two real good runs in the last couple of days. The MRC run was good just because it was the first time I've been able to run with the group since last April. Injuries truly suck.

Today's run was good because for some reason I felt confident I could go for a little speed without risking injury. I did my first 30 min. at a 9:41 pace after opening with a slow mile. I then averaged 8:44 for the next 36 min. So my overall run was 7.23 miles in 1:06:00, an average pace of 9:08.

I find this encouraging, since it comes exactly one month before the Rock The Parkway half. I was beginning to think I wouldn't be able to muster any speed, which we all know is important even in a distance event. Speed training teaches your muscles how to expel the lactic acid that builds up in distance runs. Too much lactic acid and the race is over, right?

Looking to do 12 - 13 this Saturday. -- Rob

Touch My Beer, You Die! (MRC March 2011 Run)

Mike is absolutely right -- that poor waitress was devasted when I complained that she touched my beer. It's not really her fault...I mean how could she know? How could she know that I will put up with the same chocolate covered peanuts/vacum salesman joke over and over and over again (and we do mean over, and over, and over again). But touch my beer? No way, man. A runner who takes as long as I do to get anywhere just has to protect his hard-earned rewards. To the very last drop, we say! Oh well, add another place to the growing list of restaurants that don't really want to see us anymore...
Bill

Back Again!

Well, we finally got our act together and had our first MRC meeting of the year, or at least, I think it was our first meeting of the year. At any rate, it was our usual laugh fest and guy talk. It was just real nice to see Bill and Ken. Rob, I can see anytime if he's not hiding from me! Thanks for the great time last night guys and if I learned anything from our meeting, it's never, never take a beer glass or a beer bottle from Bill if there any, and I mean any, trace, drop, spot or even the slightest smell of beer in his glass or bottle! I felt so sorry for our waitress who made that mistake last night. It was a wonder she was able to finish her shift. She was just devasted and you could tell that by her response after Bill told her of the error of her ways. She said, "Sorry about that" and went to serve other customers..............Mike