Thinking back

Yesterday as Kay and I were driving back from South Dakota I glanced at the clock and noted that it

was about the same time exactly a week ago that the MRC rode triumphantly into St. Charles. For a few moments I was right back in the saddle chewing up the miles.

I'll remember a lot of things about those four days, but the best part was the final day - a perfect day for a long ride, and a ride that was perfectly executed by our team. I finished the day feeling like I have at the end of a couple of my marathons - like it didn't beat me, I beat it.

The ride is going to be a feel-good memory for a long time.

KATY Trail ride is history

The Men's Running Club of Kansas City went riding last week, covering the KATY Trail from Clinton to St. Charles in four days. First thing we did was find a helpful citizen to take our picture at the depot. From left, it's Jerry Adams, Rob Perschau, Mitchell Krasnopolar, Jody Cox, Bill McClave, Sean Joyce and Steve McClave. Mike DeGhelder rode with us over half the way as well. The ride was recorded at lengths varying from 220 to 243 miles, depending on side trips to bike shops. We averaged right at 12 mph while enduring something like 14 flats, three broken spokes, a blown tire (not just the tube), and a full day of rain on Saturday.
I forgot to turn my GPS watch on several times during the ride, but it was on when we started and when we ended, and enough in between to come up with these numbers: Elevation gain 5,185 feet; elevation loss 5,478 feet; average speed 11.8, average moving speed 12.1 miles. Ride time was roughly 20 hours and 42 min.

Nelson Island Bike Ride

Saturday, Dan Lara and I ran short runs with Runner's Edge (Dan - 8 miles, me - 6 miles), then we met Rob at the Nelson Island trailhead for a 2-hour, 20-mile bike ride.  We had a blast with the beautiful fall morning and lots of fellow bikers and runners out on the trail.  At the end, I took this picture of Rob and Dan with all the women bicyclists we met on the trail.  We were somewhat disappointed when all they wanted to know was "Do you guys know this Mike the Elder DeGhelder guy?" and "Do you think he ever rides this trail?"  and "Do you think we could meet him and ride with him here?"  Geez....

Core Exercising My Way Back In

After missing half of June, all of July, and most of August for lots of summer related issues, I've started back running and bicycling.  Immediately, my left hip and glutes were very tight!  So tight that after an 8-mile run in early August, I could barely walk.  So I've taken to heart Eladio's simple core exercises and stretches that hit the mid-body and am slowly beginning to build my base.  Ran 6 last Saturday and 6 this Saturday with Runner's Edge and felt much better this week.  Biked 33 miles in the Bike for the Brain ride last Monday (Laobr Day) and realized I need to log more bike rides to be comfortable on our Katy ride.  Lastly, I attended Eladio's seminar with a sports therapist 2 weeks ago and am trying to remake my stride to the forefoot strike featured in the book Born to Run.   My goal is to completely rebuild my stride to proper running form and build my mileage base this fall, with core exercises a  part of my daily routine.  I'm also mixing in a half mile for now of barefoot running on my gym's indoor track 3 times a week to help me relearn my stride.  I'll slowly build that base and also move to shoes that have less heel to toe vertical lift over time till I get to flat shoes (my current Brookes have a 12 mm vertical lift, which is common.  Minimalist shoes have 0 mm vertical life).  It's my fall makeover, and if I can pull it off, it should set me up well for the long haul!

Sidewalks for dogs, streets for runners

You want to know why runners don't like to run on the sidewalk, why the street is normally the better choice despite the many ignorant drivers out there? Uneven surfaces, cars blocking the way, low-hanging trees, hoses, people backing out, children playing.

And then this morning ...

This isn't the real woman
and dog, but it's close.

Narrow sidewalk. Just a connector from one trail to another for a couple of minutes. I'm approaching a young woman on a walk with her dog. A pit bull. On a leash connected to a sturdy full-body collar. The animal is young, good looking and muscular. It doesn't look mean, but is obviously interested, maybe concerned, about me.

I'm on alert. Woman and dog stop and move to one side so I can pass. And that's my plan: stay on the sidewalk and pass on the right. Isn't the sidewalk primarily for humans? Animals can give way. Owners should see that their animals give way. Some do, and some don't, but she did., and I was going to take my piece of the sidewalk.

As I came within speaking range, the woman spoke. She was pleasant, but firm.

"He does not want to play."

Oh, I said.

OH! I thought as I realized what she was saying. Come too close and risk losing a leg. I get it.

Deftly and in stride I veered onto the grass and donated the whole sidewalk to the animal.

I should have been in the street anyway.

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For the week I had 34.1 miles

Good and Bad!

Yesterday was supposed to be a total rest day since I ran Saturday, but I wanted to check out the construction of the new trail going into Riverside.  I ended up walking around three miles without any knee issues. 

Today, I chose to run again and tested myself again at English Landing with a 2.5 mile run.  The run itself went just fine with the first mile in 12:09 and the second mile in 10:39.  The last half mile was 4:25 which meant I was on an 8:30 pace.  I fully intended to run another 1.5 miles for an even four miler, but when I bent over to stretch my back I almost went to the ground in pain.  I've done something to my back now.  Jeez, always something!

Took 600 mg of Ibuprofen and applied an ice pack.  Seems better, but not quite right yet.  Will apply two Michelob Ultras before bedtime to help sleep.  Hopefully, all will be well tomorrow.

A race, sort of

The Star was a sponsor for Sunday's Komen run, and as such had several comps to hand out. I know I said I wasn't going to race anything this year, but I like the idea of this event, and it was free to me, so I signed up for the non-competitive 5k. That meant I didn't get a chip and wouldn't figure in the official results.

I got downtown early and went for an easy 4 mile run to loosen up prior to the race, and to get in the mileage I wanted to start the week with. Those miles were done at a 10:32 pace.

Untimed and timed runners were allowed to start together, so I lined up in the 9-minute pace group with "real" runners all around me. I thought if I could come in at 27 min. it would be just fine with me. I like the idea that I wasn't being timed and was under no pressure to truly race.

If you've ever run the Komen race you know it's always crowded at the start. If you're serious about time, you have to start at the front. Otherwise, you'll be trapped in the middle of the herd for a good half mile. That's where I was, and actually it allowed me to ease into the race and gradually build my speed.

The first mile is mostly downhill, and I did it in 8:45. The next mile is all up hill, and it's kind of a grind, but I was able to do it in 8:10. The last mile is about 50-50 up and down hill, but none of it steep, and I finished with a 7:42 mile. My self-computed time was 25:33, for an 8:10 pace.

The results for this year's race aren't posted yet, but I would have placed 4th in the same age group a couple of years ago with 25:33.

Racing again was kind of fun, but I still have no plans to do it again this year. Maybe I'll throw in a nearby turkey trot later in the year.