faster with age

     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.