Lotsa minutes on the legs

Foothill College....

I got out in the morning and ran ten minutes before hooking up with Dimitri for another 65 minutes. 75 altogether. My legs were tired heading up Moody to the trail but loosened up coming back down. Later on I walked Lucy for another half hour ( or more ).  

Taking Monday off except for a Lucy walk.

Easy jogging

I took it very easy today. 15 minute quick jog around campus with Danielle and Phil post workout (I didn't do the workout).

Danny and gang came flying by...

Danny looked tuckered. I asked him later if he had done the workout and he told me that the campus warm down run was his workout.

Treadmill

Walked 30 minutes with Lucy at noontime.

Later on I went to the Shawsu studio in the early afternoon and did 30 minutes on the treadmill at 6.7 mph with a 1% incline. It's equal to an 8:53 pace outdoors. Age graded it's down around a 6:32 pace at age 30.

Fastest yet.

Forbes Mill

I did a return showing at Forbes Mill. Jake joined me and we ran a very easy loop together in 28:30.
I did a second circuit alone keeping the pace moderate but on the edge of what the hell are you doing.
This time it was 24:23. I would classify it as a steady pace run. I held back from picking it up in any way. It was. 9:17 pace which these days is 1-2 minutes faster than my sludge runs. With some slow jogging before, in between and after I covered 61 minutes.



Note to myself: 9:17 age graded is 6:50 when I was 30.

Steven Creek Reservoir Run

Joined Brian Low for a 68 minute run up to Stevens Creek Reservoir and back. Brian kept up a steady continuous pace. Good thing I have been running those treadmill workouts. It wasn't too much of a shock plus something tells me that my slow ambling pace has trained me to be slow and ambling.

B2B

Got up very early and drove with Shel up to GG Park to watch leaders in B2B. Beautiful day. 30 minutes of easy jogging. Watched leaders and then headed back to Burlingame for breakfast.

Note to self: My fastest pace on the old slightly longer course would have put me 32nd today.

40-40

Did an easy 40 minutes this morning at WVC.  I watched Danielle run her 1600 meter negative split time trial.  She ran 3:21-2:56 for a 6:17. A few months ago that was an all out race.

At noon I walked a long forty ( minutes ) with Lucy for this too is now training.

30 minutes on the "dreadmill"

Walked 30 minutes with Lucy this morning. I guess walking is now a workout!

In the afternoon I drove over to Shawsu and ran 30 minutes on the treadmill keeping to a nine minute pace. I have to keep reminding myself that this is equal to a 6:37 pace at age 30. I tried to use the same running posture that I use on the roads to minimize back issues. We'll see if it works.

I wore my HRM. It didn't go past 70% until around 18-19 minutes. From then on it slowly creeped up into the 75-77% range and stayed there.

Napping

Ran the college today ( with some walking thrown in at the end ). 65 minutes, most of it with Danny.

At noon I walked for around 40 minutes with Lucy. I was planning to run on the treadmill too but I ended up falling asleep and napping for about an hour. Decided to put off the treadmill until Friday.

Not sure that the treadmill and elliptical aren't hurting my back. Have had persistent problems the last month.

Big hat, no cattle day

60 minutes of running with Danny over at WVC. Threw Valle Vista into the mix. Got in a ten minute  walk-cool down.

At lunch I walked to Tom's and back with Bob. Another hour. Then drove home and picked up Lucy ( the wonder dog ) and walked some more.

So...maybe 60 minutes of running and 80-90 minutes of walking.

Exhausted....gasp...

200-200

30 minute walk with Lucy. Then I drove over to Foothill College and ran an easy twenty minutes followed by 32 x 200 with a constant 58-60 second 200 followed by an easy 200 jog.

Memory run....

Opted for three quality days this week versus four days of slogging.

Another shock

It was just Danny and I this morning. Tom was off to the lake house in upper Wisconsin (think cheese). We ran a very easy 60 minutes around the college as usual.

In the afternoon I went to Shawsu and cranked up the pace to 8:30 and ran it for 13 minutes (1.5 miles). A short sharp workout at the pace I hope to be running soon. No question it was a shock just like three weeks ago when I got on the treadmill and started running a 9 pace. But after around 5 minutes I settled in and began to feel comfortable. Just decided not to push it for too long.

None of these paces sound very daunting but if you age grade them, you'll get the idea.

A 9 minute mile is the equivalent to 6:37 at age 30  and 8:30 is equivalent to 6:15.

It's a shock because I have been running 10-11 minute miles which is roughly 7:30 to 8:00 pace.

Big Day

Big day.

60 minutes of run walk (3-1) in the morning with Danny and Tom. Then 25 minutes walking Lucy followed by 3 miles (27 minutes) on the dread-mill. 9 pace seems to be getting easier. Haven't put a HRM on it yet.

North of 9 miles total.

100 minutes

20 minute dog walk followed by 80 minutes around Foothill and up Moody Road and back. Pretty much like last week. Finished up on the track with 4 x 100 with Dimitri. Windy, cooler, cloudy day. Temps really dropped.

Playing around at WVC

Really played around today. I got in an hour of forward movement with 45 minutes of mostly running and about 15 minutes of walking. I did this over at West Valley College.

I had Danielle run a 3K simulator. The plan was to do it on the track but the track was closed for reseeding so we decided to have her run the tennis court loop instead. It's .66 a loop. She cruised two loops in 9:01, jogged for two minutes and then dropped the hammer for another .66 in 3:57.

So she ran 1.98 miles in 12:58.  The course is challenging (hills) so she did very well. It indicates a 12:13 3000 meter run.

Run, walk, hammer

I ran and walked with Tom (2-1) for 63 minutes in the morning. Even Danny got tired of it and went on ahead.

In the early afternoon I hit Shawsu and hammered out 25 minutes at around a 9 pace. I took 60-90 seconds to warm up so it was easier. I could have gone further but decided not to press my luck. If I age grade my pace it's roughly a 6:40 when I was thirty.

Big calorie burning day

80 minutes of walking proceeded by 60 minutes of Tom-Style running (1 minute run, 30 seconds walking). A big calorie burning day. I decided not to go to the gym. I plan to go once this week and go further at a 9 pace. At this stage of the game it is more important that I feel good than doing stuff that beats me up.

New workout buddy

Walked Lucy this morning for thirty minutes. Nice and cool. Up the RR tracks and back.

In the afternoon I dropped by the gym several hours after lunch and ran 20 minutes on the treadmill at a 9 pace. Pretty slow (@6:40 age grade) but tough because I tend to run 11-12 minutes a mile on the roads. So it's a bit of a shock when the belt starts moving. I generally settle down after several minutes and then I am jus' fine. Ramping up slowly though.  Need to add in a warmup to the workout.

The treadmill is my new workout buddy. If I survive, then it'll help me get more comfortable running at faster paces.

The Smell of the Lambs

The usual. 60 minute run with Danny and Tom over at WVC this morning with some walking thrown in. At midday I went back out for a walk with Lucy (the blond golden retriever). We traipsed down to Blackberry Farm and visited the goats and lambs (you can smell them before you can see them) at McClellan Ranch.

Note to self: I decided to put off the treadmill run until Friday since I will be on the road Saturday and will not have much time to run.

Dreadmill Run

80 minutes today. Whoopee!

I ran and walked 60 minutes this morning with Danny and Tom. I mostly ran but I have to admit, I like those walking breaks especially the day after getting deep tissue massage. My legs were sore.

In the afternoon I finally returned to the gym and did 20 minutes on the treadmill. First treadmill run in years. I think the last time was during a stress test. Hmmmm. 18 years ago. I was 50.

It was a strange feeling. The belt moves and you either stay up or fall off.  I set the speed for around a 9 pace which is faster than I run on the roads. It was ( sad to say ) challenging but not too tough. For now it's the dreadmill or nothing because the elliptical seems to hurt my back.

68

75 minutes around Foothill up and down Moody Road. The last section at threshold pace. It was warm and HR climbed quickly but we covered the tough part in around 11 minutes. 80 seconds faster than last week.

Ran into Jimmy who was back from Ireland. He ran a tough half in 1:50. I am impressed.  Tough course and conditions plus he is packing, by own omission, about two stone more than he should be to run his potential. Still though.....

Turned 68 today. Getting old but I will never again be younger.

Kept a lid on it. Just another milepost.

Had dinner with Sue and Alex and Lucy. Opened some nice gifts.

Since Tuesday

I ran and walked 70 minutes on Thursday. Mostly running but the blurring line between the two is becoming less obvious.

On Saturday I jogged 45 minutes ( some walks ) and then walked with Lucy in the afternoon. So 75-80 minutes total.

I am finding that if I walk but insert one minute runs, the whole 17- 18 minute mile thing drops to the 15's. Tom, running the club workout yesterday, ran one minute and walked two for 4.68 miles. His pace was in the 12's. Not that far from the 10-11 minute pace we normally run.

As I age ( I am turning 68 on Sunday ) all of this makes me rethink my approach to running.

Cutting back

I am cutting back! Wham, bang, thank you ma'am.   I ran and walked (mostly ran) for 62 minutes this morning. I decided not to go to Shawsu and start the treadmill. At least not yet. Maybe next week. The delta between doing it and overdoing it, is as narrow as I can ever remember. I am that close to going off the edge.

Sort of a big day

I felt pretty good after limiting Saturday to walking. I ran around 15 minutes before hooking up with Dimitri over at Foothill College. We ran at an easy slog up Moody Road, cut off at the trail and kept running past the overhanging tree branch all the way up to the Vineyard. That was 35 minutes. Further than we traveled in the same time period last week. We took it easy coming back down the trail until we hit Moody and gradually picked it up. It took us 12 minutes to get back to the stop sign at Moody and the road into the campus. Most of it was at AT effort. Then we slow jogged back to the track.

62 more minutes for me added to the 15 I had already done. 77 total. So sort of a big day with some faster running.

The Foothill Track is below. In 1976 I ran a 10 flat 2 mile here. The next year I ran 9:58 in a solo effort at San Jose City Track and then a year later I blitzed a 9:44 at Los Gator Track.

The weekend goeth

I walked on Saturday. I joined Tom riding drag over Saratoga Douglas. 2.75 miles. We did some short 30 second running 4-5 x but the rest was just walking. All in all I got in an hour of moving along. Douglas was only too 42 minutes and change. A sub 16 minute pace. Wow wee! The rest of the hour came from my warm up walk beforehand.

 

Gallowayish

Thursday's workout was a recovery from just plain being tired. I ran and walked and hour. I used a 4-1 ratio which means four minutes of running to one minute of walking. Very Gallowayish. I ran over at WVC with Rick (now retired). Danny had a dental appointment and Tom is still walking (but feeling better),

I am thinking more and more about shifting to a three day running week.  I have been thinking about it for some time but now the time may have come. Between running, walking and elliptical, I wiped myself out.  No question that doing the elliptical on my supposed XT* days does not work. I simply don't recover. I am not sure the elliptical is in my future anyway because I am almost positive it is screwing up my back (go figure).

I have decided to try the treadmill (or the dread-mill as one colleague calls it). I'll do it on the afternoons that I run in the morning. We'll see how that works out. It'll be a chance to run a faster pace in a controlled environment. 7:42 on the dread mill is roughly an 8 pace on the roads.

These days walking is way too close to running not to have an effect. I am committed to walking Lucy. I can't not walk her. So I have to recognize that walking is a workout these days.




*XT   Cross Training

My back is back!

My back is back. Not sure exactly was is causing my back to go out but it is out. I can run and walk but the transition from bed or couch to standing is no fun. Popping ibuprofen. That's not good either.
I have a suspicion that the elliptical is causing the issue. I plan to stand down on doing it for a week or two and see hat happens.

In any case as I said, I am okay once I am walking or running. Today I ran for an hour on massaged legs and then went to lunch at Tom's with Bob which was another hour round trip. So two hours of action. By the time I got home I was tired enough so that I did not walk Lucy....guilt...guilt...

I'll make sure she gets a good walk on Wednesday. Early too. Supposed to be warm.

Another of those weekends

Another of those weekends. No matter how early I get to the Saturday workout, I still do NOT get in very much work. Saturday was 35 minutes of jogging around and socializing.

Sunday was better. Fewer distractions. After walking Lucy, I ended up running 70 minutes with most of it up and down Moody Road with Dimitri. Coming back we picked up the effort making the workout a modified progression run. Finished strong and actually felt like a runner again ( however briefly ).

Hammering home the simple truth

Monday and Wednesday were walks with Lucy. On Tuesday I did what is now a mammoth workout. 60 minutes running, 40 minutes walking Lucy and 30 minutes on the elliptical. 11 miles! On Thursday I ran 60 minutes and then went to the gym in the afternoon and added in another 30 minutes on the elliptical. 9 miles.

It seems easier to do the elliptical on the days I run rather than on the day I recover hammering home the simple truth. My 67 year old body ( soon to be 68 ) needs whole days off. Of course there are the Lucy walks but I take those pretty easy anyway.

Takeaways

Friday: Walked Lucy. Pretty tired out. Between walking, running and elliptical, I am not recovering.

Saturday: 45 minute club run around WVC. Achilles was sore. I mostly felt it on the uphills. Asic's may be too low in the heel for support. As a result I pulled out my last pair of Adidas Supernova's and immediately noticed the difference. Walked Lucy for 35 minutes.

Sunday: Ran 40 minutes up in SF with Shel. The run included some nice hills. NO PROBLEMO.

Takeaway: I need days off....walk Lucy that's it.

60-60...putting it in

60 minutes of solo running at WVC this morning. Was a bit on the tired side.

At noon Bob and I walked over to Tom's for lunch. We walked back afterward.

I guess this is a 60-60 day. Setting aside pace, I am just putting it in.

30-30

30 minutes on the elliptical followed by 30 minute walk with Lucy.

VOW WOW

I took Monday off. As in nada. No running, no elliptical and no walking Lucy (not proud of that but I vowed to make it up to her).  I did get a deep tissue massage (DTM). Michele worked me over good.

On Tuesday my legs were sore (from the DTM) but I got in 55 minutes of running with Danny. Tom is still walking. (((Sciatica!)))

In the afternoon Lucy and I went out on an extended walk. Including talk breaks with the locals we were out for close to an hour so I kept my vow (wow).

So you're "actually" running

Joined Dimitri over at Foothill. We ran our usual easy pace up Moody Road and back. We were close to the end of the run when I saw Bill and Bob hauling ass down the road so we stopped and chatted for a bit.

"So you're actually running," Bob jested. I have bailed on running with Bob since early last year. Mostly we walk to and from lunches together. Between being just plain beat up and having knee surgery last November, it has been a long road back. In the old days running with the Bob's and Bill's would have been critical to competitive in races. That's exactly what I did back in the mid 1970's.  These days I don't trust my body (or mind) to stand up to the stress I put it through for almost 25 years.

Run-walk double

I ran an easy pace over at WVC while Danielle ran her first AT test 3 miler. She did 20:40 which is a good effort. I got in a total of 40 minutes.

In the afternoon I walked with Lucy for 40 minutes over at Blackberry Farm.

Dog walking n' elliptical

Walked with Lucy for two miles in the late morning. In the mid afternoon I hightailed it over to Shawsu for a 32 minute elliptical "run". The place was very quiet. I tend to prefer it that way.

Lucy has a trainer

60 minutes of easy running with Danny at WVC. Did this in the morning. Regrettably did not get to join my friends for breakfast. Instead I opted for a half hour stuck on the freeway trying to get to an appointment.

In the afternoon Lucy, Mike (dog trainer) and myself walked for another two miles. Mike put Lucy through the paces.

XT

31 minutes on the elliptical. Getting easier to do. My plan was to do it on the afternoon of my running  days but that hasn't been in the cards this week.

The weekend

Saturday

45 minute easy run socializing with the club.

Sunday

60 minutes of running including 2 miles in 14:40 ( Moody Road two miler ). Doesn't seem that fast but age graded it's 10:50.

First tempo effort in a long time. Felt weird. I kept my HRM in the 85-90% range. I need to do more of this. My body isn't use to tempo effort.

Was this better???

I missed doubling yesterday. The usual is 60 minutes of running and 30 minutes of elliptical but the elliptical wasn't happening on Thursday so I cruised by Shawsu after lunch and did a half hour on the machine. I guess I'll figure it out but I felt stronger today as  result.  The only other exercise was a half hour walk with Lucy before lunch.

The issue with the elliptical is boredom. Music or podcasts might fix that.

I'll see what I feel like on Saturday.

 

Slim Thursday

Limited myself to 60 minutes of running and 40 minutes of dog walking. A late lunch punched out my time for the elliptical. Between walking, running and elliptical I was well over eight hours of exercise last week. I felt tired this week ( age...age...age ).

Fat Tuesday

The usual 60 minutes at WVC with Danny in the morning. Tom walked. He seems to have been sent to the gulag of walking. I know. I have been there.

In the afternoon I drove over to Shawsu and did 30 minutes on the elliptical.

Sandwiched in there was a walk with Lucy.

The weekend

Saturday

Was feeling very lazy today. Didn't rush over the college to join the club. Showed up just as short six was getting underway. I decided to run easy around campus.

What's new?

Danielle was doing strides and Brian was doing a six lap trial effort. I just jogged around keeping the HRM in the 65-70% range.

In the end I did 50 minutes. Later in the day I walked Lucy for 30 minutes.

Sunday

Drove over to Foothill. Dimitri and I ran 65 minutes ( I did five beforehand ) up and back on Moody Road. We finished up with strides on the track. 19-19-17 ( too fast for now ).

60 minutes of easy running in the morning and then doubled back to do 25 minutes on the elliptical in the mid afternoon. Trainer showed me how to use the foam rollers to further torture myself. Pain was exquisite.

It helps to pray to the goddess of the foam rollers before embarking on any exercises.

Om mani padme hum

Piling it on

Ran 6 miles this morning with Danny (Tom still walking).

At lunch Bob and I walked over to the workout studio and I did 23 minutes on the elliptical. We then had lunch and we walked back.

11 mile day. 8 running and elliptical and 3 miles walking.

I'm really piling it on. 

The Weekend

Saturday:

Ran and walked 50 minutes in the morning.  Later on I walked 30 minutes with Lucy.

Sunday:

70 minutes of easy running up and back on Moody Road with Dimitri. I then did 2 x 100 meters on the track in 20 seconds. Surprised how easy they both were. No push at all. Strictly low key striding.

a new addition...

I ran at WVC this morning. Tom walked, Danny showed a bit late but joined up as did Rick, a new addition, who is retiring in a month and is practicing by using up his vacation ;-).

60 minutes running all told.

In the afternoon I did 22 minutes on the elliptical.

Big Day

Ran an hour over at WVC. Tom was still walking because of bad hamstring problem. Danny showed up about mid run and we jogged the loop and track. Same old stuff but frankly it is nice to viable to run again. The three of us drove up to see Bill Tarr and we all were aligned with our star so to speak. Had a late breakfast afterward. In the early afternoon I dropped in at Shawsu and did 20 minutes on the elliptical. Whoopee. An all time high. I also walked 30 minutes with Lucy.

Moody Run

I ran 65 minutes Sunday. Most of it with Dimitri. We jogged up Moody and cut off and took the trail for a while until we ran into some horses ( it is a horse trail after all ). Nice run. Clear sunny, cool.

Tues & Thurs

Tuesday and Thursday were both big days. Two hours plus of running, walking and elliptical. Up to 18 minutes on the latter. I won't run on Saturday. Planning on driving up to Santa Rosa ( visit my mother ) and return the same day. I always tell myself I'll stop in Golden Gate Park for a run but by that time I've got the bit in my teeth and just want to get home. Next run will be Sunday.

Valentines Relay (that I did not run)

My club ran its annual Valentine's Relay race this morning. I socialized a bit and jogged 52 minutes around campus. Later on in the early afternoon, I walked with Lucy for around a half hour. I had thoughts of heading down to the gym for a elliptical session but decided that rest was the high order bit.

Doubling again

Tuesday Ran 40 minutes on the roads in the morning. Came back in the early afternoon and did my first elliptical workout of ten minutes. I also walked 80 minutes. Thursday AM: Ran 55 minutes with 1 minute of walking every ten minutes. PM: 12 minutes on the elliptical. Can feel it in my quads. Whew!

Fifty-Fifty

I ran 50 minutes and walked 50 minutes this morning and in the early afternoon. Most of the running was up Moody Road and back. Most of the walking was with Lucy (the blond one).

Continua currit

45 minute continuous run in the morning and another 35 minute dog walk in the afternoon. Total was right around 6.5miles. This was my longest continuous run since I started up again six weeks back.

More run-walk

Tuesday: 48 minutes running, 20 minutes walking. Thursday: Ran at WVC this morning with Danny for an hour with five minutes on and one minute walk. Walked to cool down afterward. 70 minutes today. 50 minutes running and 20 walking. Walked another hour with Bob Anderson. We walked over to Tom's for lunch and then walked back to Bob's house. Joined a gym. I am going to supplement my running with elliptical work out 2-3 x a week.

More semi continuous running

Ran and walked for 38 minutes. 30 was running done in five minute increments with a minute inbetween and several minutes cool down at the end.

Big Step

Drove over to the club workout and ran and walked for 72 minutes. The club did tennis court loops. The big step forward was running 17 and half minutes continually while warming up with Wally and crew. Afteer than I ran and walked. Mostly running but I still threw in recovery walks.

I guess I am back up

I had a monster "old man" runner day on Thursday. I went over to West Valley and ran and walked for 70 minutes with 56 of it resembling running. Yes, 200 meters running followed by 50 meters of walking. Tom was my running buddy again because we are both rehabbing from injuries. At lunch Bob Anderson and I walked to Burger Town from his house, ate and walked back. Another hour. Add in a short Lucy walk and I totaled 56 minutes running nd 85 minutes of walking for the day. Over (((ten))) frigging miles. This is the new long day.

The new way

Run-walking most days. 60-90 minutes. I plan to join a small local gym and add in elliptical workouts starting in February. My best guess is that I'll be running 3-4 days a week and doing at least 2 elliptical sessions weekly. Not pounding, recovery and specificity will be the goal. Recovery days will be walking. I won't be keeping a regular log until I am up and running.

Running coming to a track near you

It's almost 2013 but then you know that. I am walking 60-90 minutes 3-4 x a week. Most other days are around 30 minutes. My knee is on the mend. Still some residual stiffness but I mostly feel that after long periods of sitting even with my legs stretched out. My plan is to introduce some very short periods of running during my walks. When I say short, I mean (((short))). 5-10 seconds in each minute after a suitable warmup. Over January and February I'll extend the runs until they engulf the walks. Hopefully by the end of February I'll be good to go. If it takes longer, that'll be okay too. Go where (as in good to go)? I have no idea. Just being able to run again. It's been about three months since I last took a normal albeit slow jog.

Surgery

I had meniscus surgery a week ago. The surgeon took out about 10-15% of the meniscus cartilage in my right knee. I was up and walking right after the operation. My son and I drove to a Starbucks and I picked up a coffee and a scone. No pain until the painkillers wore off that evening but 3 Aleve and a shot of whiskey (call it the big NO NO) took the edge off the discomfort and by the next day I was fine. Knee was stiff, tight and swollen but I could hobble. The next day after that, I could walk around and two days later I was walking the dog.I am walking 60-70 minutes now. No running until January 2013. Doc said 3-4 weeks but I have decided to make sure I am totally healed up.

Meniscus Surgery

The MRI showed a tear in the white zone of the meniscus so no choice in the matter. I decided on arthroscopic surgery which will take place next Thursday. Doctor says I'll be running in 3-4 weeks. I'll probably just take the rest of 2012 off and start again in after new years. Until I start running, it'll be walking and rehab.

MRI

Saw an orthopedic doctor on Monday which led to me having an MRI on Tuesday. We're looking for a potential meniscus tear. Hopefully if there is one, it is small and can either heal on its own or via arthoscopic surgery. In any case I am out of running for quite a while.

Walking AND running

Been walking and running for the past several weeks. Usually 60-90 minutes 4 x a week with 30 minute "walking the dog" in between. Leg has good and not so good days. Nice case of tendonitis. Using cross friction massage over ligament.

Enuf said

Going off line until I can run again I am walking...enuf said.

Life of the walker

Walked 80 minutes on Thursday. The first 30 was with Lucy and the last 50 with Madelyn and Danny (after he had run Valle Vista). Wednesday and Friday were both 30-35 minute strolls with Lucy. My leg already feels better for NOT pounding it Thursday (aka running). As Madelyn stated, if you told her twenty years ago that eventually she would be walking on the track, she would have said we were nuts.

A Walker Again

I had to make a tough but smart decision which was to STOP running. The MCL ligament sprain was causing me to limp while walking. Funny ( not ha-ha ) that I could run with no pain but was gimpy just getting out of a chair. I figure if I kept going that it would effect my knee eventually. So I have shut things down for whatever period of time it takes to walk around with no pain at all. On a happier note: The A's overcame the Texas Rangers and have won the AL West. The Oakland Coliseum was sold out! Hard to believe. 13 games behind the Rangers in late June. Best record in MLB from June 30th onward. Bung Ho!

Go figure that one out

Another one legged run ;-) 73 minutes including some time with my buddy Danny. I got the deep tissue treatment yesterday and my leg was pretty sore but serviceable. Probably felt okay because I had taken two days off. Between the MCL ligament sprain and a sore knee, I am up against it. Most of the discomfort is when I first get up after sitting for a lengthy period of time. No pain while running. Go figure that one out. I think the massage has helped the MCL ligament and I am working the knee. Hopefully I can overcome this but if it persists then I'll take some time off.

In the meantime, incredible A's season. A team that was expected to lose 100 games is battling for the division title. It's a lot like the 2010 Giants.  Too bad the owner is such a no op but the GM, manager and players have come together. They're in the playoffs regardless but if they win the division it'll be the million volt shocker of the season. Enjoying this immensely.

Ken Napier RIF 1932-2012

Took it really easy today. Ran 38 minutes over at WVC while the club ran Valle Vista and celebrated and mourned Ken Napier's passing. The celebration part were stories about Ken. He certainly was one of my mentors and targets back in the 1970's. I chased him for five years (1972-77) before I finally beat him in a race. Of course he was the first to congratulate me. Madelyn made black ribbons which we all wore. Mourning...but while I'll miss him, I didn't feel too sad. Death freed him from his life, not a life, that he was living. In this case freedom was more important than life. RIF Rest in freedom

Blondes and brunettes

I know that this log is often repetitive. But that is what running is. Constant repetition and hammering day after day or in my case every other day to stay in some sort of shape. The only logs that contain my racing accomplishments reside in hand written log books and calendars that are in a box in the garage. At some future date someone will toss them out because they are really of little value to anyone but me and I rarely if ever read them. With that in mind, I take pen in hand.... Right.....cough...cough... Okay, keyboard in hand and share with whomever reads this, that I ran 70 minutes in the fog this morning, an hour of it with my buddy Danny. The tall blond was back tattooing her own pattern on the track. There was also a tall brunette running in lane five who almost ran us down (we were in her lane after all).

Another....

Another 70 minute run followed by five minutes of walking. Very slow. Danny ran most of the way with me. We circled interior loops on WVC. Pathetic and repetitive course but we like it. Tom was back walking pain free. Tall blond girl with long legs running on the track over striding big time.

107 minutes

Big minutes today. 30 minutes walking Lucy our 16 week old Golden followed by 77 minutes of running with 14 x 200 strides at an 8 pace with a 100 meter jog in between each 200. D kept the time of each 200. I was leg weary during the early stages of the run but got stronger as things progressed.

Lucy and I walked the path next to the track. First time doing this since Amber and I tread this same route in January of 2010. It was deja vous.

52 minutes

I took two days off after running Tuesday and Wednesday. This morning I ran the college for 52 minutes while the club did its workout which was half tennis court loops or .33 miles. I did a campus loop warm down with Danielle to cap off the run. The inside of right knee has been bothering me walking around but not when I run. It seems to be some sore of tendon or ligament issue.

Ice, ibuprofen and massage.

Lost and Found

A rare back to back during the week. I ran 72 minutes with 63 up in Edgewood Park and the Redwood City Hills. Rick, my running buddy got us good and lost but also got us found again as we finally ended up back at where we started right on time. He has a knack for doing both. This run had plenty of long hills both going up and coming back down.

72 minutes

72 incredibly slow minutes in the morning including an hour with Danny.

More striders

Ran an hour in the morning including 12 x 200 striders at Foothill with Dimitri.

Rogue Runner

I did an easy 45 minutes over at the college. The club was doing campus loops. Typical run. Not a great deal of pep. Slogged through and went to breakfast afterward. I have to change my approach. Recovery really stinks. Going to think this out. Time to go "rogue" again.

72 minutes

Ran 72 minutes around the neighborhood and then over at WVC with my buddy Danny. With Tom gone we stuck to loops on the campus. Pretty boring but it seems to suit us. Tom sent us an email. He's on the Yangtze River. It took him an hour to get on line. Slow boat. Slow connection. First day since having Xiaflex manipulation that my right pinky finger felt decent. The swelling was down ( not gone ) and I had a fair amount of flexibility.

Circle The Wagons!

Tom's in China and Danny locked his stuff in his other car. But we got in a run anyway. 70 minutes circling the wagons at WVC.

Dimitri Returns

Dimitri returned from two weeks in Toronto. We ran out and back on Moody Road  and then hit the track for 10 x 200 striders (100 jog).  Averaged around 55-56 with a few faster ones at the end. My total including a neighborhood dump run came to around 75 minutes. I generally felt pretty good. Better once we got to the striders. Dimitri's foot, while better, still is giving him issues. Now I am beginning to imagine using an Elliptigo to do the Moody Road part and then going to the track to do the strides. Less pounding.

I ain't quite there yet but I'll have to go test ride one.



Elliptigo

Is green my color?

65 minutes of running and walking

45 minute easy run around the neighborhood and DeAnza College. The football field is in but the track is not. Still looks like a war zone. Right after my run I walked with Lucy for 20 minutes. It all counts. Lucy had her head up and tail out. She seemed happy.

 

Last ride and 70 minutes

Got back to 70 minutes this morning with Tom (on the bike) and Danny. Tom's last ride for a couple of weeks because he and his wife are headed to China on vacation. Beijing, Shanghai and up the Yangtze river on a cruise. My running continues to be slow and slower. "There is no bottom'" as my friend John once said so eloquently when bottoming out at 18 minutes and change for a 5k. But we're out there. Maybe that counts for something or maybe we should be walking.

59 minutes and Xiaflex

I ran 59 minutes this morning. Danny, Tom and I met early so we could run and get in breakfast before I had to drive up to Stanford Hospital (Redwood City Campus) to get treatment for my retracted pinky on my right hand. Xiaflex is what it's called and while the treatment has had good success it is still a roll of the dice. If it works I'll get full mobility and useage of the little finger again. I'll know in a week. http://www.youtube.com/watch?v=0xifddtvuy0&feature=youtube_gdata_player

60 minutes solo

I did a 60 minute solo run in the morning with most of it over at the usual place (WVC). Threw in 10 x 200 strides in 55 avg with 100 meter jog after each one. Felt stronger than last week. I definitely felt like I could have run more but decided to be smart about it. 7:20 pace isn't very fast compared to what I used to do but these days it's faster than I normally run so who am I joking. Age graded it's a 5:30 pace (gulp).

Thursday and Saturday

I ran 70 minutes on Thursday morning with Danny and a still injured Tom (on his bike). On Saturday, I did another 67 minutes mostly running with Walt and later Danielle. Both runs were primarily over at WVC (b-o-r-i-n-g). The club was doing tennis court loops. I stayed away as usual even though Mike Krey, one of our club members was trying to tell me (between gasps) how much fun the workout was. My right foot was taped and I had the compression sleeve on my left calf. The sleeve was strictly for caution's sake because I felt a slight tightness warming up around the neighborhood. My knee felt slightly tweeked but it loosened up as I ran. Finally took some ibuprofen when I got home. Was really creaky.

Eked out 72 minutes

I eked out 72 minutes this morning at West Valley. Tom was on his bike and Danny slogged alongside me for much of the way. Tom did try a tennis court loop on his "new" foot but it didn't work out. The pain was still there. He stopped about at around a half mile. Tough deal for him. I think we all hoped that last week's cortisone shot would be magic but I guess at a certain point there is no more magic. Just slogging. Tom is heading off to China late next week so until then I think it'll be the bike, walking and no running until he gets back. My right foot cramped up a bit too but I did have the big massage yesterday and I had her work on the plantar and arch. It let up after a while I was able to run without discomfort.

Sleep, perchance to dream....

I did a run over at WVC. around 60 minutes. The heart of the workout was 12x200 in 56-58 seconds with each 200 followed by a 100 meter jog. These aren't very fast nor are they intended to be. The goal is simply to reintroduce my legs to faster running. The one caveat is that I am burning the candle at both ends. I'm not getting enough sleep. Lucy our Golden Retriever puppy wakes up early and that's that. On a rare occasion I have put her out and tumbled back into bed but for five weeks that's been the exception. Six hours of sleep a night ain't enough. Naps help but not much. I am going to have to go to bed earlier ( some retirement....I love staying up late ) or Lucy's gonna have wait longer to rouse the household. Or..... Doggy sleeping pills......

Social Running

I ran an easy 62 minutes over at WVC. The club ran 200's but I stayed away and ran social loops chatting with various runners and doing a campus loop warm down with Danielle.

Another 70

Dropped another 70 minutes over at WVC with Danny and Tom. Overcast and cool. Tom was still on the bike but got a cortisone shot Tuesday. Foot pain is goners.  He's heading off to China on vacation in several weeks so he plans to start running after he gets back. 

Back door run

More of the same. Tom riding and Danny and I running (slow). 70 minutes total. Ran the campus and also reverse short six cutting in through the back door into the campus.

50 minutes plus strides

Took it easy today. 50 minutes total. I included 10 x 200 meters strides with a 100 jog after each. 55-58 seconds on the strides. I might have run further but I got talking to a friend and when I was finished chatting I decided to call it a day.

62 minutes

Saturday is my club run even though I rarely run with the club except for a warmup and warmdown.
Small crowd because most of the faster runners were over in Santa Cruz for the first XC race of the season. I ran a tired legged 62 minutes. Danielle ran the club run and then we warmed down around campus afterward. By that time I felt pretty good.

Very slight swollen gland in my throat. It's a warning. Not getting enough sleep (LUCY...She's the best!) but that will work itself out over time as she matures. Right now her internal alarm goes off at 6:15 every morning. I need to gradually reset it to 7 AM.

Tues and Thurs

Ran an easy 70 minutes each day. Tom rode his bike. Danny absent because he was over with his XC girls starting up the season. Dealing with floaters in my right eye. They seem to be getting better. Lucy is letting me sleep through the night. She still gets up to early but then what is a ten week old puppy supposed to do...

70 minutes in Los Altos

Today was going to be another heater so I got out early and ran 70 plus minutes, most of it with Dimitri. We went up and back on El Monte and then went to the track and did 200 stride, 100 job eight times. The 200 strides are really soft. Just about an eight pace. Faster than training pace but way off so called race pace. I can't hammer my way to quickness anymore so I'll do more and more laying off pace and see how my body holds up.

More icing, taping and message for the PF. It didn't bother me at all while I ran so no complaints there.

Dimitri heads to Toronto (family) so I'll be on my own Sundays' for the next two weeks.

Don Rebal

The club workout was a track relay but I stuck to my usual easy jog. 62 minutes total. Caught up with Don Rebal an old friend from the glory days when I was a 33 minute 10K runner and Don was a 2:09 half miler. Between the run and breakfast, we had plenty of time to catch up. The weather was unusually cool. The fog had come in during the night. My right foot with all of its annoying issues held up okay. I taped it up and also ran it over a tennis ball to stretch out the PF.  Iced my foot when I got home.

72 plus 5

Ran 72 minutes, walked 5. Tom rode his bike and Danny ran. I felt strong but seem to have some soreness in my right foot. Need to be careful. Might be a mild case of PT. Admittedly it bothered me in the beginning but felt better later on. Doing the usual. Taping, ibuprofen, stretches. I will add in ice. The battle continues.

The Three Runtateers

I ran ten minutes around the "hood" before heading over to WVC for a 60 minute run with Danny. While I was waiting Tom showed up on his bike. It wasn't much of a workout for him but he rode with us while we jogged. We figured he probably burned a calorie every time he squeezed the brakes. The good news is that we worked out together.

The Three Runtateers!

We were dreadfully slow but still covered 60 which was our goal. We also walked 5 minutes for a warm down.

True North

I met Dimitri over at Foothill College. We ran an easy 45 minutes up El Monte Road and back. With the rest of my "secret" running I was at 62 minutes when we hit the track. We then ran 6 x 200 easy striders each followed by a 100 meter jog. So the total must have been north (TRUE NORTH) of 70 minutes. Strange weather for summer morning. Overcast and cool. My legs actually felt good. D noticed that I was picking up the pace heading back to the college. Nothing fast but non the less, the "I have a new puppy and am not getting enough sleep" legs seemed for the moment, not to be a problem.

58

A very easy 58 minute jaunt with various other runners while watching the club workout. Feets don't fail me now. Things seem okay at last since I switched back to my expensive street shoes. Thank friggin' bejesus because the last 8-9 months have not been a picnic. But I am still standing and that means something.

Good Will Hunting

68 minutes easy running around WVC. Danny and Tom joined me. Tom's right foot is injured. He's thinking about taking some time off. Probably will walk while we run. My own foot problems seem to be much better. Don't think it was the running shoes but rather my street shoes. If I wear the soft leather Santoni loafers from my Imelda Marcos collection I am fine but when I wear the heavy leather, downtown Palo Alto shoes, my foot hurts. So they're going to Good Will.