Hot

I didn't get out for my run until about 10:15 this morning, and that was about 2 hours too late. It was 90 by the time I headed out for a short, easy run. I don't want this to sound harder than it was. It was doable, but it wasn't exactly easy.
I tried to stick to the shaded areas, but some of the run necessarily had to be in the sun, and it was brutal. About a mile out I passed another runner who was sitting in the shade right on the trail. I asked on my way past if she was OK, and she said she was, so I ran on. I knew what she was doing and it reminded me to really take it easy. I ran slowly and walked often.
I wanted to run 4 miles, with anything more a bonus. By the time I hit the four mile mark, I was still about three-fourths of a mile from home, so I ran in the shady spots and walked the rest. My final total was 4.7 miles in 45:33, which is a 9:41 pace.
I ate a lot of ice cold watermelon when I got home. -- Rob

A good long run

I had the morning off today, so I had plenty of time to get a long run in and I didn't even have to get up extra early to do it.
At the cat's insistence, I still rolled out of bed shortly after 6, which is pretty much my usual time anyway. I guess the cat knows that. I was on my way by 6:45. The temperature was 74, and it was very humid, since it had rained overnight. As usual, I walked about a quarter of a mile, then started off at a 10 min. pace. I walked between each mile for about 30 seconds.
As I loosened up, my splits improved steadily, even though I don't feel as though I was expending any extra effort. My fastest mile was mile 8, the last half of which is downhill, which I clocked in 8:58. Overall, I did 8.1 miles in 1:16:11, a 9:25 pace.
Saturday, it's a bike ride.  -- Rob

Comfortable

Overslept a few minutes this morning and didn't get out until 6 a.m. The temperature was 81, but I was only planning to go 3 or 3.5, so it didn't matter how hot it was. Once I got outside it was  immediately obvious that the humidity was lower than in past mornings, probably because I'd waited a little longer. I thought it was almost comfortable.
I walked the first quarter mile, then rolled into a slow run that increased in speed from mile to mile. I felt good all the way, except for some arthritic pain in my right ankle area that worked itself out after a couple miles. That's something that comes and goes with me.
Finished with 4.3 miles in 39:55, for an average of 9:17.

I'm Beginning to Dislike the Treadmill

Went in for a lunchtime run on the treadmill yesterday and promptly pulled my right groin muscle 0.8 miles in. Sharp pain off what I would assume was a mis-step. Had to quit the treadmill and do an ellipical workout instead. Today, I ran easy on the indoor track at Fitness Plus and made it 1.1 miles before my groin injury flared up. So I walked as fast as I could to 3 miles. This sucks! Any suggestions for groin pulls? -- Bill

Cross Training

I decided to avoid heat stroke from running outdoors in this KC heat. Instead, I have been taking cross training classes at Crossroads Bootcamp http://www.crossroadsbootcamp.com/. The air conditioned facility is located at 18th & Cherry. I purchased a package of 12 classes for $36 on Groupon and have now used 4. The classes are challenging and I feel great after the exercise. I recommend this facility and especially the idea of indoor cross training (until it cools off outside). - Ken

A Decent Cross Training/Leg Recovery Week

Last week, my left heel and achilles tendon were hurting -- I agree with Rob's assessment that treadmill workouts seem to hit calves and achilles tendons in particular -- so I got out my Heel That Pain inserts and began wearing them. Monday I walked with Rob at our monthly MRC gathering, then followed with 3 days of cross training ellipical workouts, a 2.5 mile treadmill run on Friday (it's my only option on days I don't get up early) and a slow 9.7 mile run outside on shaded trails Saturday morning. My left leg is recovered and I'm looking forward to ramping my mileage up this week. This is my highest % workout moth so far this year -- I've hit 18 of 24 days through yesterday so far -- and I'm on track to be at 30 miles per week going into the start of my marathon training schedule next week. -- Bill

Up early

After two 65 min. sessions on the eliptical trainer over the weekend and an 11-mile running week I felt ready today to run on the streets again.
I got up about 5:15 and was on my way in 73-degree weather by 5:30.  The relatively cool temperature was nice, but the dew point was obviously very high. It seemed like no sweat evaporated from my skin. Still, I knew it was the best conditions I could expect all day, and probably all week, so it was worth the effort.
I walked up the hills out of our neighborhood to get the blood moving a little and loosen up my Achilles tendon and calf muscles. My calf muscles were a little sore from my eliptical trainer sessions.
I opened with a 10:16 mile, then had a 9:18 and 9:14. The pace the rest of the way was under 9, and the average was 9:17. I didn't check my pace at all during the run.

I had no problems with the Achilles, but when I got back I could feel the tightness in my calf on the same leg, so I immediately massaged it with a bottle of frozen water.
Nice to get a run in outside. -- Rob

Short run Fri am and bike ride Sat. in the rain

On Friday 7/22 I ran about 2.7 miles in my VFFs. That was enough without real running shoes. It's different running in those, and I do like it. But I'm not going to run too many miles in them. It was hot, but OK because it was early. Here's the data:
http://connect.garmin.com/activity/101190614

I skipped my usual ~10 mile bagel run this morning so I could sleep slept in a little. It was a great ride. Up and down hills, including a 1.1 mile ride up the trolley trail. It started raining on my way home. But I had brought $10, so I went into a coffee shop next to the river and sat most of it out. I started in the rain but it cleared up. I felt better biking, so maybe the little I'm doing on my bike is helping.
http://connect.garmin.com/activity/101190581

-Mitchell

I Just Had to Give it a Go!

For the last couple of days my knee has not been giving me any pain or discomfort. I even have all my flexibility back, what little I had to begin with. At any rate, since I've had no problems or pain and the doc said I could do anything within my pain tolerance, I decided to walk a few miles, heat and all.

First of all, let me tell you just how good it felt to put on my running shoes, my Garmin and my Road ID! Never thought much about it before since it was routine. I won't take those simple tasks for granted anymore. I began with a half mile walk and it felt so good that I began to run a little. I looked down at my watch and I was holding a 10:30 pace.

I held that pace for two miles, then the heat hit me big time! It got so hot I had to stop, drop and roll! Well, maybe it wasn't quite that hot, but I folded like a seven/two off suit! Even though I only ran two miles (10:28, 10:42) I felt like I'm back to being able to do something physical.

Rob and I plan to ride our bikes a few miles on Sunday in order to start getting ready for the Hilly Hundred in October. I sure have a long ways to go to get ready for Dallas!.....Mike

On the outside

Couldn't stand it anymore and had to get outside for a run, inflated heat index and all. I had it figured out - wait until at least 7:30, when the sun is low in the sky. It wouldn't be cool, but it wouldn't be like sitting in the broiler.
For the most part, it worked. Naturally, I took it easy, walking the first quarter mile up the hills out of the neighborhood, and then chugging along at a nice, easy pace. The worst part, frankly, was a growing hot spot on the ball of my left foot. New socks, and they weren't as friendly to my feet as I expected.
The best part was my sore Achilles didn't get any sorer. I really think that treadmill makes it worse and may have even caused the problem in the first place. I need to stay off that thing as much as possible.
Tonight's run: 5.52 miles at a 9:26 pace. -- Rob

Treadmill

Finally got a run in after totaling only 3 miles since last Thursday.
Because of the heat, I went to the gym and used the treadmill. I started with a walk for 5 min., then turned on the timer and averaged 9:54 for 5.56 miles. My sore Achilles tendon is better, but it got a little stiff in the last couple of miles, so it's not completely healed yet. I'm not going to push the pace or miles for the next week or so while I wait for the weather to break and my tendon to heal. -- Rob

Two Weeks at 29-30 Miles

I'm pleased with my return to regular running after Lucy and my 2-week vacation. Ran 29 miles week before last and 30 last week. Finished this week with a 12 mile indoor run on the tenth mile track at Fitness Plus. I would have liked to run outside, but I didn't get home from my Friday business trip till 1:30 am so I slept in till 9 am and hit the gym at 10 am (already 94 and climbing). Averaged 10:27's running steadily for 10 miles, then hit my current limit and slowed down the last 2 miles. On Sunday, went out for 4 miles on the shaded Indian Creek trail system at 11 am, but it was already upper 90's so I ended up running 2 and walking 2. I just suck in the hot weather. I'm psyched with the two weeks of runs, but my left heel and achilles is sore enough I'm going to cross train on the ellipical today and give my legs a break. Looking forward to tonight's MRC, even if I'm a dinner-only participant. -- Bill

10 mile "bagel" run in Maryland

I did a faster 10 mile run today. The weather was great 60s to start to maybe mid 70s. You guys should come to Maryland for the weekend like I do. (It's usually hot here today -- I was lucky today.)

This was the 5th day in a row that I ran. Very unusual for me but I felt great. That's 29 miles in 5 days and over 30 this week. I ran because I was away from either of my two homes and could not do a bike ride. I was at a conference, then visiting family in Pittsburgh and then today is my weekly group bagel run. Well at least I was up for all that running.

I started out a bit faster than the last few days. My average pace was 9:49. I've been running slowly when alone. So it's good to run with a group and a friend. I thought I'd slow down, but the friend I started with was just ahead and not gaining and alone. So I caught up with him and we finished together. I felt so good I even sort of sprinted up a steep hill at mile ~8.5.

Here are the details:
http://connect.garmin.com/activity/99613490

-- Mitchell

It's gotten almost impossible

I was figuring on just a short, easy run again today, mostly because my Achilles tendon is sore. It was 80 when I stepped out the front door, and the humidity was way up. I was struck by the fact that even a gulp of air was warm.
I walked for a quarter of a mile to warm up my sore tendon, then took off at a slow pace. It was really not a good day for a run. I don't really mind heat, but it's very uncomfortable when the humidity is so high nothing evaporates from your skin. That evaporation is what keeps you cool. I was happy to be getting a run in, but just as happy that it was going to be short.
I was aiming for 4 miles, but went out a little farther than 2 thinking I would come back a shorter way. I misjudged the distance, though, and wound up with 4.6, averaging 9.28.
When I got home I ate breakfast and then mowed the lawn, and as far as I'm concerned, that can be it for outside activities for the rest of the day. -- Rob

A three-mile run usually isn't a big thing, but this morning it was. Angela agreed to get up early and go out on a run with her grandfather. She's planning to run her first 5k in August.

In an effort to take advantage of a little cooler weather, we started at 7:30, but "cooler" is a relative thing. It was already hot and humid. The goal was to cover 3 miles on the run, even if there was some walking involved. If she made it, it would be Angela's longest sustained run.

We decided to run on the Longview Lake trail, which I hadn't used for at least 6 years. My recollection was that there was a fair amount of shade along the trail. Bad memory. Most of the part of the trail we were using was sunny, and I knew that would be the first big obstacle to Angela's 3-mile goal. She's not used to running in the heat.

We started off, and I was almost startled at the early pace. Angela was running at well under a 10 min. pace - around 9:30. After a couple minutes, I reigned her in some. Still, the first split was 9:54, which I considered too fast for me, much less Angela, considering the temperature. As the experienced runner, I kicked myself for allowing her to make the 3 mile goal more difficult to reach than it needed to be.

Before starting out we'd agreed to walk between miles, so when the first mile ended, Angela was ready for the breather. I kept the GPS going much of time as we walked a good quarter of a mile, so by the time we started running again the pace was up pretty high.

We ran out to the 1.5 mile mark and turned around. From that point on we walked every half mile with the GPS off. Mile two was 12:03 pace, and I could tell Angela was paying for that fast first mile. She welcomed every walk segment, drank plenty of water, and allowed me to slow the pace.

The last mile was 10:22, which would have been a nice opening split. Angela wanted to know if three miles would be the same distance as the race we are planning to run in August. Well, yes, I said, except for that little one-tenth more. I asked if she wanted to run that one-tenth, too, but she was satisfied with an even 3. Goal attained!

All in all it was a very good run for Angela under extreme conditions. Take 15 degrees off the temperature and I'm confident we would have completed the three miles in under 30 min. As it was, we did the 3 miles in 32.23, for a 10:47 pace. Very respectable.

It's going to be a good race in August.

I came home and went on a 23-mile bike ride. Man, I was thrilled when that one was over. I forgot all about the wind, so the outbound 11.5 was a snap compared to the inbound segment. I was really drained by the time I made it back to the truck. The goal on this ride was just to get some time in the saddle, regardless of the speed.  -- Rob

Another run in the park

I ran 4.8 miles this morning. I did not feel much like running. I started out walking before I turned my watch on. I admired the beautiful houses in the Shadyside neighborhood of Pittsburh. I never ran very fast, but after a 2 miles I did start to enjoy myself. Almost the same route as yesterday, but I did not go to the bottom of the hollow. Also when I started I knew I wanted to run a bit less than yesterday.

http://connect.garmin.com/activity/99328829

-- Mitchell

2 runs in Cleveland

I was in Cleveland for a conference. I was able to run two days:
7/13 http://connect.garmin.com/activity/99104242 5.6 miles
7/12 http://connect.garmin.com/activity/99104271 3.1 miles

Both included the river and Lake Erie. Weather was great. In my 7/13 run from the hotel, I found a bridge that led to a very quiet road, and then back to the Lake area. There is something I like about running dowtown, with the people walking. The drawback is waiting at traffic lights, but for these two runs, I kept that to a minimum.

--Mitchell

Great run in Pittsburgh in 60s-70s

What a great morning run! The weather was perfect. I did 5.6 miles (http://connect.garmin.com/activity/99104242)

I'm in Pittsburgh, the town I grew up in, becasue my father is having total hip replacement surgery. He is very active and the hip pain essentially stopped him. One of my favorite runs is from my mother-in-laws through CMU to Schenley Park. The trail is easy, somewhat hilly. Today, I decided to go to the bottom of Panther Hollow so I had steps to get back up to the streets. I figured steps would be good training for biking. Because I know from experience, running only helps biking a little.

I did today run slow, 11:09 pace, but I did walk a few times. The scenery and weather were too nice to rush through it.

-- Mitchell

Arctic blast

Huge blast of arctic air blew through Kansas City Tuesday night and stayed around most of Wednesday. It was only 83 when I got home from work, so I figured I could run outside for a change. I strapped on 16 ounces of water and some sun screen and headed out.
Eighty-three is hot, too, it turns out. Plus it was humid. I could tell within the first 100 yards I needed to take it easy. I did, too, but I still averaged 9:31 for the first three miles. That's faster than I should have gone, but it didn't seem like it at the time. I didn't watch my pace at all, but just tried to stay out of oxygen debt.
I got pretty thirsty by the halfway mark and was sucking down the water pretty fast. All the ice had melted by then and it was getting warm. Fortunately, right there in front of me was the Sinclair convenience store, so I stopped in for a refrigerated water refill from their soda fountain. Tasty stuff.
By now the sun had slipped enough that the shadows were longer and the shade a bit more plentiful. I was all loosened up, too, so the second half of the run was more comfortable than the first. Walking time ballooned mile 5 to 10:38, but then the rest of the way was done at a 9:17 pace.
So, the final figures were 8.01 miles in 1:16:39 for a 9:35 average.
The only downside of the run was a tight right Achilles tendon. I probably need to rest that thing for a couple of days so it doesn't get worse. -- Rob

Indoor it's Nicer

With the heat, I have been running indoors this week. Easy 3 milers on Sunday and Monday, then an interval treadmill run yesterday. Warmed up with 2 miles at 10:54's (I run on a 1% incline to offset the mechanical advantage of the treadmill), then 8 quarter mile repeats in sets of 2 at 10:00, 9:31, 8:57, 8:27. I can't believe it, but the 8:27's are difficult for me and it's only quarter mile repeats with tenth mile walks inbetween, inside with air conditioning! I just have a long way to go, but at least I can see some progress on inserting more intensity into my workouts.

Hats off to Mike for going through with the surgery yesterday -- well done!

Bill

Non-running blog.

I suppose in keeping with the spirit of our MRC blogging, I'll submit this non-running, or biking, entry with the sole intention of passing on information and to possibly gain a degree of sympathy from my MRC buddies. Yea, fat chance!

Had the arthroscopic knee surgery yesterday around 11:50. The procedure was completed and I was back in the recovery room at 12:45. It just amazes me how I can be talking to the anesthesiologist one second and the next second someone is waking me up with, "Mike, you can wake up now, we're done!" Of course, I was groggy and falling back asleep off and on, but I finally came to enough to understand instructions which fortunately were documented on a nice yellow paper.

The knee was swollen and wrapped to the point where I had no flexibility, but there was just no pain. They prescribed Vicaden for the pain, but I never picked it up from the drug store. I just didn't need it and didn't want to take it unless absolutely necessary!

I slept all night with the leg elevated and woke up with the ability to put all my weight on the leg with no pain whatsoever. I took all the bandaging off at 10:00 this morning and checked out the three incisions they made for the scope and the instrument they used to shave down the meniscus tear and smooth it off. There is no pain in the two incisions below my knee, but the larger one above the knee was somewhat sore. All of them were swollen, but I expect that will all be gone by this evening.

BTW, I almost bailed on the procedure while waiting to go into the operating room. I was just wondering if I needed this surgery at all. They even gave me a chance to change my mind and I didn't give them the final okay until the very last minute. I'm really, really glad I changed my mind. After all, it sure isn't going to get any better. If I were a less active person, I would have forgone the operation! However, I still have a lot of running and biking experiences to share with my buds and life is just too damn short to miss out on those experiences!

Footnote: I'll be on my bike or even doing a short run tomorrow. I guarantee, due to the heat, it will be a short run!.............Mike

Morning miles

Rolled out of bed at 5 this morning to get my run in before work. Thought I might be able to go 5 miles outside, but the temp was still 84, and it was humid. There was also lightning in the north, the direction I would have gone. I opted for the gym, where I did 5.36 miles in 50 min. for a 9:20 pace overall. By the time I got home it was pouring rain. -- Rob

Backlog of runs etc.

I have not been keeping up with posting my runs. I've run pretty regularly, including the last 2 Saturdays at the Columbia MD "Bagel Run." 10 miles on 7/2, 12 miles on 6/25.

I'm trying to bike a bit more to get ready for the Hilly 100. So today I did 16 miles. That is a lot for me. My avg speed was 10.5 mph on a pretty hilly course. http://connect.garmin.com/activity/97980103 The 1st and last mile were with my dogs so they were pretty slow. It was a great morning, warm but not too humid.

I'm also still doing the 4.5 mile trail run Wednesdays when I'm in town. I ran in new minimalist trail shoes, the Saucony ProGrid Peregrine. They worked out great. They are supposed to be similar to the Kinvara's that I've been running in for a few months.

Tough one on a hot day

Mike, Bill and I met up at 55th and Brookside in Kansas City at 6:30 a.m. for a 10-mile run. The temp was under 70 when I got up at 5:15, but by the time we started our run it was 75 and climbing rapidly.

We ran together for the first 3 miles, then kind of spread out with each of us seeking our own pace and distance. By about 72nd street I was on my own running in the shade on Ward Parkway against a gentle breeze and flat to downhill. I had two pretty fast miles (under 9). It was nice, but I was concerned such a pace would leave me gasping well short of the finish line. I slowed the pace considerably, and it was a good thing I did.

When I turned off Ward and headed east with about 2.5 miles left, I lost most of my shade and breeze, and when I turned north on the trail it was all gone. The sun was up pretty high by then, too, and it was hot. The last two miles sounded like a long way, so I cut the pace some more, drank the water I had, and reminded myself that two miles was only 20-22 min. of running, and that I could always do that. Good thing it was only a couple miles, because I really had to force myself to keep going in the last half mile.

The final total was 10.65 min. in 1:48:01, for a 10:09 pace. -- Rob

Bittersweet Run!

What started out to be a solid ten miler ended up being a good 6 miler and a spasmodic remaining 2.5-3 miles. I was not able to document splits or exact total mileage, due to my watch not being charged up. Relying on Rob's watch worked out okay until I had to drop off the pace. Just was not feeling up to it today. About a block east of Ward Pky, on 75th St., I pretty much incurred a temporary bonk. I actually thought I was going to have to walk the remaining miles back to 55th st. I ended up walking to Wornall, but after crossing the street, I began to feel better and started to pick it up a little. I would estimate my last two miles at around a 10:00 to 10:30 pace, which is just fine.

Have no idea how next week is going to go after the knee surgery, but I'll get on my bike in a few days and hit the road running when I'm able. Kind of a downer right now worring about the procedure and the after effects. I suppose that's normal, but still.

I plan on making the MRC meeting Monday, but have to wait and see if I'll be up to it. If there is anyway possible I can be there, I will. Nothing like a nice mixture of pain pills and a good brew!......Mike

Nice night, but I was inside

Looked like rain tonight, so I headed for the gym. No sooner had I gotten started than the sky cleared off. Those are the breaks. I felt good and just kept going, starting out at a 6 mph pace and steadily ramping up to 7.1  mph (8:27 pace). I had my headset on and got through an hour and 5 minutes of my audio book. My pace for the whole run was 9:ll. -- Rob

Yuck, Yuck, Yuck, followed by Yeah! Yeah! Yeah!

I second Mike's nomination of yesterday as a horrible running day! Went out yesterday at 7 pm on the very flat and shaded Indian Creek trail for a planned 7. 2 miler. Immediately had a tight chest and shallow breathing which did get better, but by the end of mile one I was walk/running. By the end of mile 2, I was walking more than running, and I literally ended up walking from mile 2-3 to the end of what became a shortened 5.4 mile course. The outing did nothing for my confidence....my legs felt dead and within 60 seconds of jogging, I was beginning to feel dizzy in the heat and humidity. Talk about feeling old!

So today, my original plan was to run an indoor treadmill 4 mile workout, but when I stepped out at noon it was overcast and mid-70's. So I went back to Indian Creek and successfully ran the 7.2 mile loop I was hoping for yesterday. Walked 3 times for 1-minute during the run for an average 11:06 pace, with the return leg at 10:43's. Importantly, I actually felt like I was running again!

I will need to chastize myself for my 2-hour lunch hour today in my annual performance review...but it was worth it! -- Bill

Short Run with Grandson

Just ran a 3 and a half miler recovery run with Brandon around Houston Lake. Walked the last half mile which would have made an even four miles, but elected not to count the time. Averaged 10:30 for the 3.5 which was very comfortable right after the rain. It was just slightly humid, but not intolerable. Rest tomorrow and run that 10-12 miles with the guys.......Mike

Toughest Run So Far.

I thought I'd tackle a super tough 8 miler today. Got started around noon or so and the heat and humidity was not favorable. This course is either steep uphills or steep downhills with little or not flats of any length. Since I'm favoring the left knee my downhills were as slow as my uphills and it was all I could do to maintain a high 12 minute pace for the entire run. As it turned out, the course was only 7.72 miles and I walked the first and last half mile again. I was also forced to walk quite a bit of mile seven due to the uphills, heat and humidity finally taking it's toll on this old body! Not too many years ago, this would have bothered me, but as stated in a previous blog entry, I'm just glad to be out there.

It may have been unwise for me to even select this course since I'm have a knee problem, and it showed up around the six mile mark. The pain wasn't so much that it forced me to stop and walk, but it sure got my attention. No matter, I got a good workout in and I plan to run an easy four tomorrow, rest Friday, and join my pals on Saturday for my last long run before the knee surgery.

Can't say I'm looking forward to the surgery, but can't say I'm not either. That makes perfect sense to those runners reading this. It does, however, come at a good time. I'll have plenty of time to heal and even get some bike mileage in while still in the healing phase, and I'll still have over four months to prepare for Dallas.........Mike

Phew! Another Hot One!

Due to the doctors appointment this morning, and some work commitments, I wasn't able to begin my run until 2:30 PM. By then it was in the heat of the day. Although it wasn't as hot as it has been, it was still pretty warm for any fast training miles. Although I'm counting this as a six miler, I actually walked the first half mile and the last half mile. I ran the five miles in between in 54:23 with splits of: 12:13, 11:40, 10:03, 10:26 and 9:55 for a 10:53 average. Not too long ago these slow splits would have bothered me. However, since I'm now pushing 70, I feel extremely fortunate that I'm able to do this at all, I really am.

The nurse at the doctors office this morning couldn't believe that I wasn't on ANY kind of meds at my age. She thought I surely should be on some kind of BP medication, etc. On top of that, the doctor found my age hard to believe. Now doesn't he have a nice bedside manner, that lying bastard?

Well, after the doctors appointment this morning, and discovering that I have to have knee surgery Monday, I'm going to run every day this week and fore go the biking until next week. The doctor said the biking will do my knee good with respect to keeping the blood flow going into the area without any pressure i.e. weight, plus it will keep flexing the knee which will help with the healing process.

Really looking forward to this Saturday's run as well as looking forward to not running with you at our MRC meeting. Don't know how any kind of walking will go, I'll just have to play it by ear as they say.............Mike

Lunch Time Treadmill

Ran a quick 4 miler over my lunch hour today on treadmill at Lifetime Fitness. Inside, air conditioned. As easy an environment as you could want. Warmed up with a 11:00, then 10:30, then did 6 quarter mile repeats with 10th mile walks inbetween. I'm working on getting more intensity into my runs. First 3 repeats were at a 9:30 pace (very doable), and then 3 at 8:57 pace (hard breathing for me. Josh, do I have a long way to go!). But I'm glad I got in the workout -- my evening schedule has no room today and it's too hot to run after work anyway! -- Bill

Wet again

This was going to be a bike riding day, but the rains came by mid morning and it looked like they'd be around off and on all day long, so that idea got shelved. Shortly after noon the clouds parted some, so I decided I'd try to squeeze in a run. I didn't feel weary at all after Saturday's slow 12-miler, so I thought I could go 7 or 8 miles at a moderate pace.

Everything went fine, but around mile 4 one small dark cloud opened up on me for a few minutes. That blew over and I kept going until I turned around at mile 5. I figured if I took the short way home I'd have about 8 miles. At mile 6, it started raining again though, and this time it was heavier and there was a little lightning. I still had a ways to go, so I picked up the pace and switched to an even shorter route home.

About a half mile from the house Kay called and offered to come and get me, but I ran it in (my pace over the final half mile was 7:50 as if I could outrun a lightning strike).

With the weather pushing me I averaged 8:57 for 7.55 miles, which was faster than I expected to do, but it just goes to prove that if you take it easy on those long runs you an recover much quicker. -- Rob

Something new

Bill, Mike and I joined up with a group from the Kansas City Track Club at 55th and Brookside, all of us planning to go 10 or 11 miles. It was a hot, humid day, so we all dialed our expectations back. It was going to  be slow with a lot of walking.

This was our first run with the club, which we all joined recently. Before the run began we met several of the other members, many of whom had already run the area previously. It was decided we'd follow three other guys who knew a perfect route of the right distance. But they were out of sight within a half mile, and we were left on our own.

Happily, we were not totally unfamiliar with the area, and we improvised very well, running north to UMKC and through campus, then north to the Sculpture Garden at the Nelson Art Gallery, then into Mill Creek Park in the Plaza and along the River Walk.

We were joined for almost the entire run by Natasha*, a young lady who was training for her first half marathon and who had never run 12 miles before. We were running her pace, and she didn't know where she was going, so she just hung with us. She turned out to be very pleasant company, and kept us from descending into our usual bawdy banter.

After coming out of the Plaza area, we retraced our route back to the car where we all refreshed our hydration before heading south for an out-and-back finish. Mike and Bill turned around at a point that would give them 10 miles, but Natasha stuck with her 12-mile goal. She was heading into an area that has been known to be a bit unsafe, so I offered to run with her, and she was happy to accept.

She had told me earlier that she could hold 10s, and that's what I was expecting, but as the sun got higher, and more intense, she suddenly bonked. Our 11:30 pace ballooned all the way to 16, and I almost called Mike and Bill for a vehicular rescue, but Natasha hung in there. We walked much of the final 3 miles and finally made it back. She was rightly proud of her accomplishment.

Natasha?

For my part the pace was such that the run was not difficult at all, despite the heat. The last three miles were slower than I would have done on my own for sure, but on these long runs in this kind of weather, it's not a bad thing to slow down. You can bet I'm counting all 12 of those miles.


All in all it was a fun and interesting run.

* Kay and I went to the movie Larry Crowne in the evening and one of the actresses in the movie - Gugu Mbatha-Raw - was a Natasha twin. -- Rob

Rough One!

Since I'm the first one to blog, I suppose it was only due to me waking up from a nap first! Not really sure how to document today's run with Rob and Bill. We thought it would be a great idea to run with the Kansas City Track Club on a predetermined, and supposedly premapped, course. Rob and I arrived at 6:10 for the 6:30 run which gave us time to get in a little prerun walking in order to warm up. Bill arrived around 6:20 and immediately started knocking on doors in the neighborhood and introducing himself. After trying to figure out the course maps, we just decided to run with three or four other guys that knew where they were going. They were kind enough to give us a prerun verbal map of their course, which was kind of confusing, so we just decided to run with, and follow, them for the 10-12 miles. We stayed with them for about 50 feet before they were out of sight! Several of the ladies in the group passed us with their usual chitter-chatter and also left us in the dust. One of the ladies dropped back to run with us at around the 3/4 mile point, due to getting left behind by the ladies she was running with. Welcome to our world Natasha! We ran up the two miles of stairs at UMKC and through the gardens of the Kaufman Foundation where we re-hydrated and used the restroom. I think we'll keep this restroom our little secret from the guys that took off and left us! Anyway, we ran around Mill Creek Park, down the ramp to run along Brush Creek, back up the ramp to rejoin the Brookside Trail, where we retraced our steps back to the starting point, which gave us 5.3 miles so far. At this point, Rob and I retrieved our hydration systems from the car. We thought there would be more water available on the course (that's what we were told), so we elected to leave our fuel belts and fore go the extra weight. Semi-bad mistake! We made it okay, thanks to Bill and Natasha sharing their water and Gatorade and the stop at Kaufman Gardens. Okay, so we then continued south on the Brookside Trail where the plan was for Bill to make his turnaround in order to complete a ten miler. Rob's and my plan were to go just a half mile further to get in our planned eleven miler. A huge wrench was thrown in the works when Natasha needed a twelve miler. Now, we all knew this, as it was part of the conversation earlier in the run, but the plan was for Bill to make his turnaround, Rob and I make our turnaround and Natasha was to go a half mile further and make her turnaround. At least that's what I thought the plan was! You'll have to read Rob's blog if you want to know how this ended up, but as for me, I was having just enough of a little hip problem that prompted me to make the turnaround with Bill. Very smart, as it turned out. Bill and I took our time and covered the remaining miles needed to make the ten miler, where we promptly changed our shirts, grabbed some cold refreshment and waited for Rob. We thought he would be around 20 minutes behind us at the most. However, Rob did a really cool thing! He stayed with Natasha due to her running into trouble (read his blog). All in all, it was a nice day, even though we weren't able to run just a little faster. My splits are not worth repeating! I was all over the palce from 10:38 (fastest) to 14:32 (slowest, stairs). Still ten miles is ten miles. Just glad to get out of the heat! That cool shower and two hour nap was terrific!.................Mike