faster with age

     I went down to Logan this morning to the First Dam Run. I had been thinking about running the 5k but havn't been wanting to risk my hamstring recovery yet with any speedwork. My son had wanted to do it also so I decided to run it with him. He had a nice start and appeared to be running comfortably the first mile which is all up hill and we finished it in 8:30. Right at the end of that mile he suddenly didn't feel so good and started to walk. He was afraid he might puke. He picked up running again and I know he was in pain but he kept pushing on. The rest of the race was all downhill or level. He was a little slower on those 2 miles but I'm proud of him for giving it what he had and not quiting. He actually came up with a good little sprint at the end and passed a few people. He got 2nd in his age group. His blog name is melosh and you can read his report there.  Got to meet Jon and Marci, Cody, Joe, and Lisa P from the blog.

PM   ran 5 easy miles 8:19 pace.  I plan to keep next weeks runs easy and short again.

     This morning I ran 8 miles. I took most of it easy but then went down and back up the mile long hill on the highway and then in the last 2 miles I threw in a little fartlek with 1/4 mile at 6:20 to 6:30 pace then 1/4 back to around 8:20 pace 3 times just to see how running that pace felt. It's been such a long time since I/ve run that pace [about 3 months since my injury]  that it felt much faster than it was but felt good.

     This mornings run started out with a lot of rain and a nice headwind. Brought back memories of SGM except it was about 20 deg. colder [33] and  at the halfway point I got to turn around and make it a tailwind. It also changed to a wet snow halway through. Decided not to do the bike today.  It wasn't to bad though wearing a couple tech shirts and a fleece pullover I stayed comfortable. Went 6 miles and kept the pace very easy at 8:56 pace.

     Rode 23 miles on the mt. bike this morning in a little falling snow at times.

PM     Ran 4 miles easy at 8:48 ave. 

     It was 15 deg. this morning but the sun was coming up and it was calm so I ran in shorts which was a little chilly to start but after 3 miles I was glad I had and was sweating and had to take off my sweatshirt. Even though it was still cold It was nice with the sun shining. Everything felt good this morning so I picked up the pace a bit more than my runs the last couple weeks. I ran 10 miles. First 5 miles I ran at 7:51 pace. The last 5 at 7:03 pace. Overall pace 7:27. Temp  was up to a balmy 29 at the end.

     20 miles on the mountain bike on a windy morning with a very light blowing snow.

     I played basketball this morning for 2 hours for the first time this season. I was planning to run afterward but my back was a little sore and I decided to play it safe and skip the run and take a rest day tomorrow.

     I didn't get time to run until after dark this evening. My back was sore after playing basketball Sat. morning and then I was very busy with a project all weekend and today that kept me bent over a lot. That had my back even more sore today. I was a little worried about making it worse running but decided to see if I could at least run a couple miles. After 2 miles at around 9:30 it started feeling better and I decided to try for 5 or 6. I still felt good and ran for 8. It was 40 deg. with a very light rain. It actually was quite pleasant. 8:35 overall pace.

      Started out with 5 miles on the mountain bike this morning but decided it was still muddier than I like [from the rain the past few days] and turned around 2 1/2 miles out and went back for my road bike. I went another 23 on my road bike for a total of 28.

   Went in and had x-rays and and ultrasound done to check out a lump on the back of my knee. I go in to see an orthopedic specialist tomorrow.

     PM ran an easy 3 miles.

     This morning I ran 8 miles in a light rain again and with some wind. I felt very sluggish about the first 3 miles[probably because I went pretty hard yesterday on the bike]. My back was also tight in the begining but loosened up later on. The second half of the run I ran some fartlek begining with 1/2 mile at 6:32 pace which felt way to hard. Then 1/4 at 5:48 pace then 1/8 at 5:20 pace each followed by recovery of equal distance. Then I did it again with 1/2 at 6:08 pace 1/4 at 5:50 and 1/8 at 5:25. The 6:08 pace felt like I couldn't have maintained it much longer. Last summer before my injury my 5k pace was faster than that. My first 3 miles were all over 8:40 pace. My pace for all 8 was 8:09

     PM ran 2 miles very easy 9:15 pace.

     I went to the orthopedic specialist today to have him look at the lump on the back of my knee. It is a Baker's Cyst which is like a hernia in the bursa sack that contains the synovial fuid that lubricates your knee joint. It bulges when the joint makes too much fluid and it forces itself out of the joint. It usually happens when there is torn cartilage or arthritis in the joint but can be caused from other trauma. I only noticed the lump 3 weeks ago but it probably got started after my hamstring injury when I was running with an altered gait. When I jumped my mileage up real quickly to get ready for the marathon I did a 12 mile run [that was a big jump in mileage from anything I had done] I got a real strange burning pain that went from the back of my knee down through my calf. This was probably the sack breaking and leaking synovial fluid down my calf. It can be very painful even down to your ankle. I had a lot of calf pain for the next couple weeks and I couldn't figure it out because of the low intensity of my running at the time but it makes sense now. I even remember the feeling starting at the back of my knee and working it's way down the calf even to my achilies. Amazing how one injury can start a chain reaction. He looked at x-rays of both of my knees and said they looked perfect [It was worth going in just to hear that].  It's not bothering me so he said it will probably go away on it's own.

     Went 20 on the mt. bike this morning. It was very windy but not to cold [lower 40s]. It was a bit muddy in spots. I pushed the pace pretty hard the last 4 miles mostly into the wind. 

     PM  3 miles. 8:45 pace

     Nice sunny morning. A little below freezing but nice running weather. I went 7 miles this morning at 8:28 pace. My back doesen't seem to want to get any better. At least it isn't getting any worse. Tomorrow morning I'm involed with a sevice project cutting and hauling firewood. I don't think my back is going to love that.

     It was 18 deg. this morning when I headed out for an 8 mile run. I had to dress warm but wanted to do a tempo run so after 3 miles when the sun came up and I was warmed up I ditched my long pants and sweatshirt. The only cloud in the sky moved in front of the sun and I was wishing I hadn't shed so quickly. I think it's the first time I have been running in shorts and 2 long sleeved tech shirts while sporting an ice goatee. I ran the first 4 miles at 8:00 min pace then started a tempo run. I wanted to keep the pace around 6:30 pace which is what I had hoped my 1/2 mar. pace will be in January. This morning it didn't feel like I could have done a 5k much quicker. It's been 3 1/2 months [since before my injury] that I have run that pace other than 1/2 mile twice earlier this week. My splits for 3 miles were 6:31, 6:29, and 6:14 for 6:24 pace. I ran 1 more cooldown mile untimed. Pace for 7 miles was 7:19.

     My back was bothering me again to start out but felt a little better toward the end. As soon as I finished I had to go cut and haul firewood for 5 hours which had me a little concerned for my back but as of now it seems allright. Hopfully after a rest day tomorrow I'll be ready to go next week.

     25 deg and calm this morning. I  decided to just do my run according to how I felt. My back felt better than last week. I ended up going 11 miles. First 3 at 8:21 pace, Next 2 at 7:45 pace, and next 5.5 at 7:15 pace then .5 cooldown. Run felt real good. Overall pace 7:39

     Ran 4 miles this morning at 8:51 pace. In the afternoon I went 20 miles on the mountain bike. It was nice riding with the temps warmer in the mid 50s later in the day.

     This morning I ran 6 miles with 2 miles of fartlek. Ran 8x200 around 6:00 min pace with 200 rec. Average pace for 2m fartlec 6:59. Ave overall 7:36. I wanted to get in a few more miles but ran out of time. I'll try for more later today.

     PM ran 4 miles late. There was no moon and no streetlights. The homes are pretty spread out here with the closest being 3/4 of a mile. The stars were very bright but they don't do a good job of helping you see the road. Ran a slow 9:19 pace. My first and last 1/2 mile were on dirt road which 10:30 pace was about as fast as I dared run.

     Couldn't get out for a run until nearly 10 PM so I just ran an easy 2 m.

     I went for a 5 mile run this morning. 8:37 pace. Then I went 15M on the mt. bike.

     I signed up to run a 5k tomorrow in Smithfield. I'm not expecting much since I haven't run anything within 45 seconds of my last summers 5k pace until last Saturday when I ran a 3 m tempo. My hamstring seemed to handle it fine. It should be fun and a good training run and it's not far to travel. My son is going to be gone to his mothers this weekend or he would be running it with me.

     It was 17 deg this morning when I left for Smithfield at 8:30. Luckily the race didn't start until 10:00 but it was cloudy early and only warmed to the upper 20s for start time. I have been avoiding any speed work [or pretty much anything under 7:00 pace] since I tore my hamstring last August. I did a 3 mile tempo last Saturday and the hammy felt fine afterward so I decided to do this 5k and get a good training run out of it.

     There was about 150 people running the 5k. The course was very hilly with virtually no flat. I did a 2.2 mile warmup. The race started with a bad hill climbing 170 ft in the first .6 m. It continued to climb the next 1/4 but not as steep then finally dropped a bit at the end. I finished that mile in 6:40.  The second mile quickly dropped about 100 ft in the next 1/4 m then started another climb that went up 70 ft then back down 70 to the end of mile 2. I did that mile in 6:07. The 3rd mile had a nice easy drop of about 75 ft. with a slight up at the end. Mile 3 time was 5:52. It was a loop course and right near mile 3 we crossed  the starting  line so the final .2 was starting back up the hill for a net elevation gain for the race of about 15 to 20 feet. I ran the last .2 at 5:39 pace. My garmin measured the course at 3.2 miles and I drove around it in my jeep afterward to double check my garmin. The jeep loses 1/10 for every 3 miles when checking with the highway mileage markers and it said 3.1 with 30 yards to go so I figure I'll go with 3.2 which matches the Garmin and would make my time for 3.1 miles  19:10.  The finish line had been moved beyond where the race map showed probably to finish in a more convienient spot in the parking lot rather than on the road. I feel pretty good about that given my lack of speed work and the tough course. I was 5th overall beaten by 3 high school x-country runners and a 26 year old. I was 1st in the 40 to 49 age group.

    PM  Ran 5 more miles at 7:58 pace at home.

     Ran 11 miles at an easy pace this morning. I had some stomach issues and didn't have a lot of energy. 8:26 pace. My hamstring seemed to handle last saturdays race without any problems.

     20 m on the mt bike.

     PM ran 4 miles 8:57 pace.

     This morning I ran 9 miles. The first 4 miles easy. The next 5 at 7:39 pace. overall pace was 7:58.

6 miles very late and very dark. No moon.