Getting Better & Better!

Schedule called for a 2-4 mile easy recovery run, so I did four miles around Houston Lake and added a one mile walk back home.  Stayed pretty consistent with my pace. 

A little over a month ago I was walking .3-.5 then jogging (I no longer use that term) .5-.7 EVERY mile.  As of today, I'm only walking .1 miles every 2 miles and holding on to a 11:00 to 13:00 mile pace for the length of the run depending on the hills. 

I'm still trying to nail down a goal finish time for my half-marathon in Oct.  My heart wants to run it around 2 hours, but my mind is telling me that, if I'm in shape and running good, I can break 2:30.  So, I feel that's a reasonable goal to train for.  I'm also ready to adjust it either up or down over the next three months.  I'll really know more by the end of Sept.

Of course, just finishing the race is something I should be grateful for!

Falling into a routine, finally!

Headed out the door for a nice slow 3.5 mile recovery run.  FYI, all my runs and cross training (biking) will be categorized as recovery  days this week.  As I finished my run, it began to sprinkle and then a nice rain, but just to short.  The temp was 72 and little or no humidity.  Very comfortable run.  I'm really hoping the speed will pick up, but I have another four months to train before my race on Oct. 22 in Fayetteville, NC.

I beat the rain - got to work mostly dry

I rode my bicycle to work today.  It's 12.5 miles. I try to ride 1/week.  But my schedule does not always work out.  It takes me a little over an hour.  Today was 1:11.

I have a pretty good route,mostly thru neighborhoods. I'm on busy streets for maybe 0.25 to 0.5 miles at a time.  And only 4 of these. So it's pretty safe. And I'm careful.

It started getting dark around mile 7, especially west where I was headed.  Drizzle then rain started about 5 minutes from work. So I didn't quite beat the rain. But it was a light rain and I barely got wet. The temperature was great and should be good on my way home.

Making my comeback!

Well, as of my 8 miler yesterday, I've now either ran or biked every day, except Friday, for the last three weeks.  I've lost 8-10 pounds and the confidence is returning, big time!  Yesterday's run began with some humidity and the temp was right at 80 degrees.  Not a problem, I just decided to take it real easy.  However, at around 5 miles the sun was beating me down a little, but I continued on at a slow 12:00-13:00 mile pace.  Not concerned about the pace, just wanted to get the mileage in.  By mile 8 it got to me (heat & humidity)!  I was moving along at a 15:00 pace (uphill) and was only looking forward to my protein shake (chocolate, what else).  Finished the run and practically collapsed in my recliner while Chris made my shake.  Caught hell for getting the throw pillow wet with sweat, even though I covered the entire recliner with a huge beach towel.  I whimpered a bit and Chris got off my case.

I'm really looking forward to the half marathon in Fayetteville, NC where my grandson will be stationed (Ft. Bragg).  I challenged him to run with me, so we'll see how that goes.  BTW, the winning time in my age group (70+) last year was 3:19, a 15:00 mile pace.  Crap, if I can't beat that, I'll hang up my running shoes and grab a walker with tennis balls!  My realistic goal for that race is to run UNDER 2:30, which I think is reasonable.  BTW, the finish medals are in the shape of a parachute (Airborne school).  Cool, huh?  The shirts have parachutes on them as well.

Looking forward to running another day!

Welcoming In 2015 in Style!

Who would have thought -- over the last 3 years -- that we would welcome in 2015 with a morning run with Mike DeGhelder?  What a special joy it was for Rob and I to gather 75 or more of our closest running buddies (most of whom we don't know) to run 4 miles with Mike yesterday in the annual KC Track Club's New Year's Day Run.  We all set out at the sensible time of 10:00 am which also gave us sunshine and moderate 35 degree temps for the run, hot cider, and glazed donuts.  They posted the pictures below, which I am very proud of -- setting aside the minor details that the other runners around me in my pictures all appear to be walking, Rob is about to be run down by a baby stroller (baby stroller runners are such speed demons!), and Mike seems to be taking his dressing cues from ISIS these days.  Afterwards, we joined Mitchell, Susan, and Elliot Krasnopoler for breakfast where we got updated on the amazing progress Susan has been making with their senior driving safety foundation.  All in all, we had a ball and got our New Year's launched in style.  From here, it's on to our training for our November 22nd Philiadelphia Marathon!

Wow! Am I Happy!!

After a successful four miler with Dan and Bill Wednesday, I decided to forgo the run on Christmas Day and hit it again this morning.

Was kind of wondering how far I should run and decided to run to 9 highway and back.  I remember it as being around a six mile trip.  As it turned out, it was 6.6 from my house to 9 and back.  I had a goal of walking/running the first mile and then trying to just keep from walking during the last five.

There is hardly any flat areas at all on the trail to 9 highway.  You are either going long up hills or long down hills.  I'm beginning to be more comfortable running the down hills albeit slowly and the up hills are still somewhat of a challenge.  However, I averaged a little over a 12:00 pace and ran the last 1.5 miles in the mid nines.  Very, very happy!

A Christmas Eve Morning Run

Mike, Dan, and I met at the east gate of Cliff Drive for a 7:30 am run on Christmas Eve morning.  It was raining, and we wondered what ever posessed us to plan the run.  But we had a ball anyway!  Ran 4 miles at an 11:22 pace inclusive of several walk breaks.  This was my first real day back running and it felt great.  We were running 10:12's on our return miles running sections which is a push for me.  As always, I ran faster with the group than on my own.  We finished wiht a fabulous breakfast at Corner Cafe in Riverside which was jammed packed with patrons picking up their pre-ordered holiday pies. 

We thought of Ken during our run as he was on a plane to San Jose to meet his new grandson Mick.  So in honor of this special holiday gift, we'll close with our favorite picture from the day:

Noticable Improvement!

Ran with Dan and Bill, Wednesday the day before Christmas, for four miles on Cliff Drive.  Pace was steady with just a couple of short walks.  Ended up with an 11:25 pace for the four miles including the walking, so all is good.  My usual pace, when I'm by myself, is in the 13 minute range, but lately I've been averaging in the twelves'.  Again, really no hurry, I have a eleven months before Philadelphia.

Plan to run from the house today on the Line Creek Trail which is right down the street.

Nice to know everyone had booked their rooms for Philly already.  That's kind of a motivation, but the real motivation is when we register for the race.  I'm going to go ahead and get that done today if registration is open.  I see where the first 1,000 to register can get in for $85.00.  The next jump is $20.00 more.  Hey, twenty bucks is twenty bucks.  That'll pay for a breakfast!

Hope you all had a great Christmas and are enjoying Hanukah.  I know Ken and Pam are!

Adding the Mileage!

Walked and ran five miles with Phil Punswick this morning, then we had a nice breakfast at Roxanne's in Parkville.

I've only ran twice since the Thanksgiving Day 5k, but not worried about it.  I still have more swelling in my knee than I'm comfortable with.  Yesterday marked five months since the surgery.  Time will tell, but again, there's no hurry.
Will try to get in a couple of more runs before the New Year's Day run.  After the new year begins, I'll start ramping up the training for Hospital Hill in June.

Stupid run on indoor track

Last Sunday, I wimped out of running most of the day because of the rain.  I finally gave up on running outdoors and ran 2 miles on the JCC indoor track and 1 mile on the treadmill.  Well the 0.1 mile oval track had a steep bank that I noticed and did not like.  But i did my two miles anyway.

Well on Tuesday morning I woke up with severe plantar faciatus  on the outside of my left foot. I couldn't figure it out because it's usually my right foot that has plantar.  But the I remembered my run, which was clockwise so my the left side of my left foot was hitting the steep bank.  2 miles at 0.1 miles and 2 oval banked sections meant I ran for a few yards like this 40 times.

So now, I walk with a limp and won't be running for a while. I did go for a swim today.  (My KC JCC membership was honored at the Pittsburgh JCC which was a short painful walk from my Dad's place.    

Live and learn!

Didn't expect this!

Since my knee surgery and the subsequent healing process, I've only been able to walk/run maybe ten times since the doctor said I could start again.  I felt like I would never be able to attain any kind of pace since my current running pace was in the 13:00-16:00 per mile range.  The only time I was able to hold a faster pace was when I did the walk .3 and run .7 with Rob.  We would begin with a quick walking pace until we reached the  three tenths of a mile and then run the remainder seven tenths. 

I was pretty happy to see that I could get down into the 11:00 mile pace while running with Rob.  However, last week I decided to do a five mile round trip to the bank using the same .3 and .7.  When I reached the entrance to the bank I was shocked to see 3.92 miles on my Garmin.  Taking a different route back home, I reached my driveway with exactly 8 miles recorded.  Although I was utilizing the walk/run program I was still, non-the-less, crapped out!  I'd had enough!

After that geographical error, my knee swelled up and the knee was in pain for several days.  I iced it and took Ibuprofen every day.  All I could think of was the Thanksgiving Day 5k was a week away.

I have never been so concerned over a 5k and I worried about it all week!  However, this morning (race day) I woke up with just a little swelling and no real pain to speak of.  Rob picked me up and we headed for the Sprint Center Campus with my goal of trying to hold on to the 11:00 pace that I was able to attain while running with Rob.  I was really hoping I could run a 33:00 finish time. The big question was:  Could I hold on to that pace for 3.1 miles since I had only hit that mark spasmodically when running with Rob.

The race started and it took me about a minute or two to cross the starting grids and start my Garmin.
Although Rob and I did some warm up jogging, I was still feeling kind of tight, but after Zigging and zagging through all the walkers and jogging runners, I was finally able to find a pace that was comfortable for the first mile, which I hit in 10:37.  Mile two 9:42, mile 3, 9:41 and the last .13 miles were at a 9:11 pace.  I ended up running 3.13 miles on the course.  Garmin time was 31:11 at a 9:59 mile pace. 

Needless to say, I was pretty pleased with my first road race since December 4th, 2011 (three years)

What pleases me the most is the goals I can now make for running Brew to Brew, Hospital Hill Half, and the Philadelphia Marathon.  Now I know I can make it!

Accidently Ran Eight Miles!

Yeah, that's right, accidently!!!

I had to go to Bank of American at about 8300 Prairie View Rd. which I just knew was about 2.5 miles from my house, making it a 5 mile round tripper.  Wrong!  When I got to the bank, I'd already logged 3.92 miles!

I took a different route on the way back home and ended up with exactly 8 miles on the Garmin.  My plan, at first, was to walk .3 miles then slowly run the next .7.  This program has worked well for Rob and myself while we work past our physical issues.

I wasn't sure if I should just get the five miles in and walk the rest of the way, or was it time to man up and see what was there?  I kind of semi-manned up and stuck to the .3 walk and .7 run, but I was only running a pace of around 13.00 minutes or so.

Makes no difference, I got to log a 8 miler and gain some more confidence.

Best Run Yet!

Although I still am incorporating walking with my running, I'm now able to be comfortable with a decent pace. 

The walk for .3 miles and run for .7 miles, that Rob suggested, has worked really well for me.  We applied this program this morning on Cliff Drive.  I turned around at the 2.5 mile mark and Rob went another half mile to make his run a six miler.

All in all, I had, what I felt, was my best run so far!

Mileage Increasing, but still slow!

Decided to bite off a larger chunk today and opted to run five miles.  My initial intention was to run a slow pace for the entire five, but the old bod just had to walk here and there.  I ended up walking the uphills and downhills, but tried to maintain a decent pace on parts of the trail that weren't so challenging.  Pace was in the fourteen minute range for the entire five miles.  Slow, but I'm just not concerned at this point. 

I'll worry about the pace when the weight comes off and the knee is totally healed.  It's my understanding the knee will take another one or two months to be completely healed.

Probably should have started out walking like I do with Rob and then pick it up, but I really wanted to test myself just to see what was there.

I should just run with Rob!

As the song goes, "What a difference a day makes!"  After yesterday's lackluster performance I did a nice run/walk with Rob this morning.  We walked 3 tenths of a mile then ran the other 7 tenths.  Our walking pace was brisk at around 15:00 to a 16:00 mile pace and our run pace, at first, was in the elevens.  The running pace in our forth mile was in the low tens and mid nines.  Very, very please and was a real confidence builder.

This was the best run I've had since I ran with Ken, Mitchell and Bill, last Saturday.

Still a Slug!

I just can't believe how darn slow I am!  I intended to run/walk four miles, but when I got started, I changed it to three and subsequently 2.5 miles.  It took me 40 minutes to get in a lousy 2.5 miles!  I'll just keep at it and hopefully, when the weight comes off, I'll be able to lengthen the mileage and the pace will increase. 

On the other hand, I'm super grateful to be able to just get out and do something!

Cliffhanger

I ran the Cliffhanger 8K on Nov. 2. Nice event ... part of my training schedule for Tucson half in December. First time to run the Cliffhanger in about ten years. I'm pleased with result: 5 seconds per mile faster than the Amy Thompson 8K ... and on a more difficult course. The primary sponsor provided an excellent post-race breakfast, served indoors. There were some impressive performances by fast younger runners from the Kansas City Smoke running group (kansascitysmoke.org).

Running - sort of - again

A bout with hamstring tendonosis has had me riding the elliptical machine at the gym since early September, but with the help of physical therapist Dan Lorenz I am making a slow comeback.

I wasn't able to join Mike, Ken and Bill for their downtown run Saturday, but I did get out to English Landing Park late in the morning. This was my fourth run since beginning PT a month or so ago. The last time there, the therapist gave me a "back to running" schedule that has me getting back into it incrementally. Essentially, he wants me to keep the mileage low and slow, so in the beginning there's been a lot of walking along with not so much running.

Saturday I decided I wanted at least a one hour workout, even if more than half of it was walking. My last run was just 30 min. long and alternated between 5 min. walking and 5 min. running. The walking and running haven't been that much different in speed. I felt pretty good Saturday, so before I'd gone very far I decided I'd walk the first .3 mile and run the rest of the mile. I kept that up for 6 miles and finished with an average pace of around 11:35.

I can't say I feel real strong, but I do feel better every time out, so I'm encouraged and cautiously optimistic. Even at slow speeds, it's fantastic to be able to run again.

A Great Saturday Run & Breakfast!

It's been a long time since I was able to run with my buds, but today was the first of what I hope is many.

Ken, Bill, Mitchell, Maurice (Ken's standard poodle) and I, started at Ken's loft and ran a little over three miles through the west end, back to downtown, and south to Ken's.  It was a real treat for me to look ahead a few yards and see three of my best buds running with me. 

I actually ran further than I have recently, since most of my program has been geared to a run/walk situation.  I was able to keep up only because they kept the pace slow.  Still, it felt pretty good to run a consistent pace.

After our run we chowed down at a place in the north end called Happy Gillis.  I had never been there before, but the food was great, so I'll be back.

This was the best start to a Saturday since I can remember!

Mike

The Road Back

Well, it looks like, at this point, all I have to do is just keep building the mileage.  It's going super slow, but I'm showing improvement every time I'm out.

Today's run will mark 5 days out of the last 9 that I've been able to get some kind of mileage in.  So far, my longest run/walk has been 4.5 miles with five minute walks and ten minute runs. 

I'm not comfortable with choosing a goal for the Thanksgiving Day 5k, but some kind of time target would give me something to work toward.  The 5k will not be an issue, but I sure would like to run it in 33 minutes or less.  Boy does that sound slow, but so be it!