Feeling Good!

I know this isn't ordinarily a big deal, but for me to ride almost 20 miles with Rob yesterday was a pretty good feeling.

The weather was gorgeous and riding around Smithville Lake was just super nice, although just a bit windy. It just felt great to get out and do SOMETHING!

Side note: I joined the Kansas City Metro Bike Club this morning. I even signed up for the Spring Classic, 46 mile segment, on the 28th. I've also entered my grandson, Brandon, so he can get his first taste of a group ride. Should be great fun to have him along..........Mike

Cherry Blossom 10 mile in Washington DC

I just did the Cherry Blossom 10 mile run. I saw Carl and Leslie wait in line at the port a pots.  What a coincidence.  It was good to see them. I don't have the official results, but this is from my Garmin.  (Note it logged 10.12 miles.

Mile	Time
1	10:07
2	09:49
3	10:37
4	09:57
5	10:31
6	09:15
7	09:39
8	09:17
9	09:09
10	08:54

More at http://connect.garmin.com/activity/163722256

This is one of the few times I did a negative split: 
1st 5 miles     51:01
2nd 5 miles    46:14

It was a great day for me. I ran faster today than I've run for several months or a year.  My average for the last 5 miles was 9:15.

I'll update this post when the results are posted.

I found a way to get all of my past results.  Cool!  I've run it 9 times including this year.  1996 was my longest run up to that point.   In 2011, I was signed up but gave my number to someone else (He ran faster than me, 9:03 pace)

Year		Age	Time	Pace
=====		====	=====	=====
2009		51	1:39:25	9:56
2008		50	1:39:24	9:56
2005		47	1:42:12	10:13
2003		45	1:24:24	8:26
2002		44	1:25:25	8:32
2001		43	1:33:41	9:22
1999		41	1:45:06	10:31
1996		38	1:38:19	9:50

Next Two Months

Well, it looks like I finally found out what the problem is with my knee. I had an MRI a week ago and it showed I have, not one, but two separate meniscus tears in my left knee. I could see on the screen exactly where the tears are and they coincided exactly where I was receiving that sharp pain.

I'm scheduled for surgery this coming Thursday at noon. Hopefully, I can get through the healing process and physical thearpy in order to resume some kind of running program. I went through this last summer and was still able to run Dallas with my buds. I don't see any reason why I can't do it again.

My new goal now is the same goal I had at the end of last year and that's to win my age group in KC in Oct. I sincerely feel I can accomplish this goal if I can begin training sometime in June. I've pretty much chalked up April and May has lay back and heal months. However, I'll hit the bike and work on my endurance without putting pressure on my knee. It was great PT for me last year, so I expect no difference in the results this year...........Mike

Recovery run

Went out for a short, slow run just to get the kinks out and loosen up after yesterday's 12 miler. My legs were OK, but my left foot was a little sore. Kind of felt like you might imagine your foot feeling after wearing your shoes too tightly all day long.
The run went fine, and I was glad to get it in after pigging out on blueberry pancakes at Cracker Barrel this morning. Three pancakes (they are good) = 750 calories, plus blueberry syrup.
I did 4.6 miles averaging 9:48.

Layoff over

I told myself that I would schedule some easy weeks this year, in the hopes of letting my body rest and heal completely from time to time. In that spirit, and because it was cold and rainy all week anyway, I did not run a step Monday through Friday. Instead, so I wouldn't lose any conditioning, I cross trained on the eliptical machines at the gym.
I planned to start running again today, and just like that Mother Nature provided a bright, beautiful day. Hardly a cloud in the sky. It was about 50 when I got started.

I wanted to go at least 10, but once I got loosened up I thought I felt good enough to go as much as 14. I didn't feel that ambitious after 10, though, so I just extended the run another couple of miles, logging 12.15. That's certainly good enough at this stage of the game.
I averaged 9:36 for the run. For the week I had 18.2 miles. -- Rob

Pleasant surprise

I was so stiff and sore on Thursday and Friday, I really thought I'd only be able to manage maybe 3 miles today. I'm not sure why my hips were so sore, but I know why my left foot ached - power walking in the wrong shoes. I knew when I did it, too: Thursday when I was out for a walk during lunchtime. I even had a pair of running shoes with me at the office, but I thought I could get away with a short walk without them. Never again.
Anyway, my foot ached and my hips were sore. I ate Ibu Thursday and Friday, and Friday evening I did 20 min. on the eliptical trainer just to get warm and loosen up. It seemed to help.
I started my run with a one mile walk to make sure everything was good and warmed up, then cautiously headed out. Thankfully, nothing hurt.
So, off I went, past three, past five, and all the way to 7.6. I quit then only because I didn't want to risk overdoing it. Things have a way of going bad if you're not careful. Seven-plus was a nice enough bonus.

I averaged 9:04 per mile, partly because I didn't have to do a particularly slow first mile to warm up. I'd already warmed up with that one mile walk. 25.1 miles for the week. -- Rob

Filling in past runs etc.

I have not posted since 2/19.  Here's what I've been up to.

I'll be skiing starting tomorrow, in Park City, UT.

ACTIVITY	DATE	TIME	Miles	Pace
bike ride / flat tire	Mar 16, 2012	6:12	1.07	10.4 mph
~4.2 mile run on paved trail Shawnee Mission Park system	Mar 15, 2012	44:00	4.2	10:32
4 mile run in Rock Springs WY	Mar 13, 2012	42:03	4.01	10:29
10 mile bagel run	Mar 10, 2012	1:51	10	11:07
2.3 mile run with dogs in MD	Mar 9, 2012	27:46	2.32	11:57
run am 3 miles	Mar 8, 2012	32:00	2.96	10:55
7.8 mile bike ride to/from 13009	Mar 6, 2012	41:31	7.82	11.3 mph
MRCKC Run	Mar 5, 2012	50:00	5	10:00
Sunday Runday 9 mile run	Mar 4, 2012	1:33:15	9	10:22
6.7 mile run with Bill	Mar 3, 2012	1:10:03	6.7	10:28
4.5 mile after work on paved trail	Mar 1, 2012	44:58	4.51	09:58
Ellip etc	Feb 29, 2012	42:00	--	--
2.25 mile am run	Feb 28, 2012	26:19	2.25	11:42
2.0 mile morning run with dogs	Feb 26, 2012	27:55	2.05	13:39
10 miles bagel run	Feb 25, 2012	1:46:13	10.1	10:31
4.1 miles	Feb 24, 2012	41:41	4.13	10:10
3 miles am	Feb 22, 2012	30:47	3	10:16