Some past runs ...

I haven't posted for a while so here are a few of my longer runs:

A five mile fast run on 1/28/12.  Average pace 9:37, with a couple of miles around 9:00.  I was working on my form on this run too.  The intervals I did on 1/24 may have helped my pace.
http://connect.garmin.com/activity/145811248

A 5.1 mile interval run on 1/24.  Average pace 9:56. I did 5 intervals, but needed to walk a few times to recover.  I think that is actually a good thing. It showed my wind sprints of 1 to 1.5 minutes were effective.  Some of my instantaneous paces were around 7:00.  I should do more of these.  I've read about them, but am usually too lazy.
http://connect.garmin.com/activity/144246954


An 8.1 mile run on icy roads in Maryland on 1/21. This was slow due to the ice, 12:00 pace. But the slipping etc. meant I did the work of a 9-10 mile run.
http://connect.garmin.com/activity/143721646

4.2 miles on 1/10  Pace 9:56.
http://connect.garmin.com/activity/143721687

Warm run in Phoenix

I am in Phoenix AZ for a conference. I came a day early for a workshop on environmental permitting.  But I got here early enough for a 5.8 mile run.  The hotel gave me a suggested running route, pretty flat, with about 1/2 mile in a park. I was glad for the park because I took advantage of the water.  I did not push myself today. I was trying to stay on the course and just enjoyed the 70 degree weather.  My average pace was 10:43.

I'm trying to improve my form by getting my feet more out in front of me.  This is based on some advice of my chiropractor who took a video of me running in the gym.  I do and don't recommend this.  The good:  you can improve if you get someone to analyze your stride frame by frame. The bad: It was embarrassing how bad I looked in slow motion.  I thought I was doing Chi running but I need to focus on form more.  The chiropractor also mentioned pose, but since I was familiar with Chi he used that.
http://connect.garmin.com/activity/145811246

Another Re-start to the Re-Start!

After visiting the doctor Tuesday for a re-evaluation on this knee, we both agreed that just trying an injection of Cortizone would be the best approach at this time.

Monday was the worst day of swelling and pain, but Tuesday morning I felt just fine! The swelling was down and I was walking without limping for the first time since Christmas Eve, hence, the decision to just go with the Cortizone.

I have not had an issue, other than some slight stiffness due to non-use, since visiting the doc on Tuesday, so I decided today was the day to loosen up and get outside. Besides, the weather was nice and I needed to keep from going any more crazy than I am!

I walked my dog Teddy for three miles, but took it pretty easy. I was tempted to step up the the J-word a few times, but kept myself in check.

So far, so good!...........Mike

First run of the year. Hmmm

The temperature went over 60 today, and I just couldn't resist trying out my healed up achilles tendons. I hadn't run for four weeks, although I have been pretty consistent at the gym on the eliptical trainer.
I went down to English Landing so the surface would be soft and the terrain flat. I kept the pace slow.
Prior to this run, and for a full week, all of the pain in my achilles tendons had gone away, I could force a slight twinge in the right one going down the stairs, but at no other time could I feel anything out of the ordinary. It was going to be easy enough to avoid going down stairs on this run.

Everything went fine until about the two mile mark, and then I could feel that old pain coming back. I slowed my pace, and stopped once to stretch and another time to walk a short distance, but once I got to the four mile mark I knew I'd gone far enough. I was not interested in making things worse.

The good news is the left achilles does seem to be completely repaired. The right one still needs more time, though, so I won't run again for at least another week. - Rob

"Well, I've Been Out Walking..."

Famous opening line from Jackson Browne's first ever song he wrote (at age 16) titled "These Days."  Well, my own 'these days' are definitely looking up!  My hernia operation recovery has gone very, very well and at my 2 week checkup this week, I got clearance to walk briskly now, begin easy jogs in 2 weeks, and full running in 4 weeks.  So today, I began my 2012 running program with...a 1.6 mile walk with my dog Maddie:

We had a great time, the 2 of us, out on our 63 degree sunshine January afternoon.  I told Maddie about how I had my first ever physical examination by a female doctor at this week's checkup (more embarassing for me than the doctor , no doubt), and Maddie replied "tell me about it, try taking a crap in private sometime..."  We mused about whether all of this is really news worthy enough for the MRC blog, but considering that Mitchell has been carrying the blog almost all by himself while the rest of us nurse injuries, we decided any update counts.

So here's to our 2012 enjoy the warm weather breaks all we can in whatever capacity we have moments!  These days, I'll be out walking.  -- Bill

Run with Sunday Runday 1/8/12

Our group was much larger because the Rock the Parkway Groupie run joined us.  It something run by KC running co. I ran well except for a blister on my right foot. I tried heel that pain, an insert.  And it seemed to work --- my plantar did not bother me much (Thanks Bill). But it dug into my foot and I've been in pain from the skin blister all day (also Thanks Bill).

There were so many of us, we left in time groups. I left in the 9:30 to 10:00 group and averaged 9:31. Here are my splits:
1) 09:26       2) 09:38   3) 09:47     4) 09:37      5) 09:50     6) 09:24       7) 09:06   8) 09:29

Except for the blister, this was a pretty good and fast (for me) run.
http://connect.garmin.com/activity/140184839

bike ride in January?? yes on Sat. 1/7/12

I got back on my bike for a short ride. I fit it in between errands and a one-hour conference call with my siblings about my father's move to Assisted Living.

I went further on a trail than I've gone.  And I had a good pace averaging 12.3 mph.  It was a little cold, but I was moving so I was fine.

http://connect.garmin.com/activity/140184847

Still running

I haven't posted for a while but I am still running some. I ran 5 miles this morning. Woke up early without and alarm and went out for an easy run. I've been having some left knee and right foot pain.  I noticed it today, but it was not bad.  Maybe 5 miles is too short to get to the real pain. We'll see.  I'm seeing my chiropractor tomorrow.  He  helped with my ulnar nerve problem in my right hand.

My pace was at 10:02 average. OK for a relaxing run.  I did not watch my pace much. So 10:00 minute miles is just fine.

http://connect.garmin.com/activity/139006575