Monday, November 3, 2014
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).
Saturday, November 1, 2014
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.
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
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
Tuesday, October 28, 2014
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!
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!
Sunday, September 14, 2014
MS150 Bicycle Ride
I'm tired and sore, but wanted to do a short post.
I did the MS150 with a team from work, Team Kiewit.
I rode yesterday and felt pretty good. I did 73 miles at an average speed of 13 mph with an elevation gain of 3,232 ft.
We camped out at a park in Lawrence. I hadn't used my pup tent for 30 years I think.
Today was 68 miles, but I slowed down to 11 mph. Still sore and climbing muscles just weren't there. My Elevation Gain was 3,415 ft!
Here are my routes from my GPS.
Saturday 9/13
Sunday 9/14
I signed up to do it next year, too.
I rode yesterday and felt pretty good. I did 73 miles at an average speed of 13 mph with an elevation gain of 3,232 ft.
We camped out at a park in Lawrence. I hadn't used my pup tent for 30 years I think.
Today was 68 miles, but I slowed down to 11 mph. Still sore and climbing muscles just weren't there. My Elevation Gain was 3,415 ft!
Here are my routes from my GPS.
Saturday 9/13
Sunday 9/14
I signed up to do it next year, too.
Tuesday, September 9, 2014
Mitchell's Broadway Bridge Half Marathon
This is my first post in a long time. Bill asked about my half marathon on Sunday Sept. 7 and I decided to blog my response.
I had a good half marathon. I was not fully trained, but I did run 10 miles a week before that went well. So I knew I'd have a good day if I didn't push it. I planned to run it as a normal training run. And mostly I did, but I may have pushed myself a little.
The Broadway Bridge also had a 10K and 5K, but it was a rather small event, maybe 1500 total runners. I did do packet pickup the day before (9/6), but could have done it early on the day of the race. It was Nathan's birthday on 9/6 and Susan and I planned an outing around the packet pickup. We went to the River Market Farmer's Market, because we needed a few things and because Nathan loved the Baltimore Farmer's market that he was biking home from the day of the accident. After that we drove to the Sprint Center for packet pickup. Susan actually enjoyed packet pickup because of the silent auction. She and I bid on a few things and we won 3. I also knew Carl was running because he bid on a few things, too. We then walked to the KC Repertory Theater box office for tickets to Our Town and Hair.
On the morning of the race, I found Carl, talked with him before the start and ran with him for a few hundred feet. I planned to start out slow and kept to my plan, or at least slower than Carl. I ran the 1st 4 or so miles at around a 10:20 pace. I was hoping for an average pace of 11:00 so going faster for the 1st few miles was OK.
We ran North over the Broadway Bridge and around the airport. The 1/2 marathon and 10K started together, but the 10K went only a few hundred yards around the airport and then did a small loop to head back into town. So after the split, the field was more sparse. It was a relaxed run, no crowds to fight, but plenty of runners nearby.
When we headed back over the bridge at about mile 6, I noticed my GPS was off by a few tenths of a mile. This continued until the end. So my GPS thinks I ran 13.56 miles. (I revised it on Garmin Connect.) The bridge on the way back was mostly up hill. I did not notice the downhill on the way north.
I did slow down for the rest of the race. Mile 8 was mostly downhill. I was really slow for miles 10-12 because of some hills and I walked a little. I had some knee pain, but the walk helped and didn't need to walk much. I felt like I had a strong finish. I did not want to sprint to the finish line.
I still have some DOMS, but hope to be better for the MS150 this Saturday and Sunday.
Here's my route and splits.
Broadway Bridge Half Marathon
I had a good half marathon. I was not fully trained, but I did run 10 miles a week before that went well. So I knew I'd have a good day if I didn't push it. I planned to run it as a normal training run. And mostly I did, but I may have pushed myself a little.
The Broadway Bridge also had a 10K and 5K, but it was a rather small event, maybe 1500 total runners. I did do packet pickup the day before (9/6), but could have done it early on the day of the race. It was Nathan's birthday on 9/6 and Susan and I planned an outing around the packet pickup. We went to the River Market Farmer's Market, because we needed a few things and because Nathan loved the Baltimore Farmer's market that he was biking home from the day of the accident. After that we drove to the Sprint Center for packet pickup. Susan actually enjoyed packet pickup because of the silent auction. She and I bid on a few things and we won 3. I also knew Carl was running because he bid on a few things, too. We then walked to the KC Repertory Theater box office for tickets to Our Town and Hair.
On the morning of the race, I found Carl, talked with him before the start and ran with him for a few hundred feet. I planned to start out slow and kept to my plan, or at least slower than Carl. I ran the 1st 4 or so miles at around a 10:20 pace. I was hoping for an average pace of 11:00 so going faster for the 1st few miles was OK.
We ran North over the Broadway Bridge and around the airport. The 1/2 marathon and 10K started together, but the 10K went only a few hundred yards around the airport and then did a small loop to head back into town. So after the split, the field was more sparse. It was a relaxed run, no crowds to fight, but plenty of runners nearby.
When we headed back over the bridge at about mile 6, I noticed my GPS was off by a few tenths of a mile. This continued until the end. So my GPS thinks I ran 13.56 miles. (I revised it on Garmin Connect.) The bridge on the way back was mostly up hill. I did not notice the downhill on the way north.
I did slow down for the rest of the race. Mile 8 was mostly downhill. I was really slow for miles 10-12 because of some hills and I walked a little. I had some knee pain, but the walk helped and didn't need to walk much. I felt like I had a strong finish. I did not want to sprint to the finish line.
I still have some DOMS, but hope to be better for the MS150 this Saturday and Sunday.
Here's my route and splits.
Broadway Bridge Half Marathon
Mile Split
1 10:25
2 10:03
3 10:21
4 10:31
5 10:56
6 11:50
7 11:58
8 10:30
9 11:30
10 12:10
11 11:53
12 13:03
13 11:56
Average pace for 13.2: 11:41 per mile
Wednesday, January 1, 2014
Running in the New Year
Got up and joined the KC Track Club's annual January 1st run this morning. Bill -- leader of our the 11:00 pace group whose last name escapes me -- and Dan Lara and I ran a steady 6 miles then pigged out on bagels and hot chocolate/hot apple cider. They had a great turnout and it was a nice run. There was, however, lots of ice still on the bike trails, which led to our motto for the day/new year: "stay centered and make good choices!" -- Bill
Subscribe to:
Posts (Atom)