December 50 Plus Training and Racing

<p>FO, you <em>are</em> the machine. Go race!</p>
<p>SS, the shoes look pretty neat. For winter I need traction, though. The icebugs have studs in them. I have a trail race mid February where there's bound to be snow so I thought the studs would be good, especially if there's also ice. Last winter I took a bad spill on ice and injured my shoulder. I'm going to  try to avoid that this winter!</p>
<p>Same venue as yesterday and close to the same weather, just lighter snowfall. 6 miles again.</p>
<p>The birds supplied the blue because the sky didn't have it today.</p>
<p>If there was hamburger it was frozen.</p>

<p>Laura - what's the news from the doc on your knee?</p>
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<p>I will attempt a run tonight to test mine.  Picked up some sinus issues and a sore throat last night just in time for my Saturday 1/2.  </p>

<p>Don't know for sure on the knee yet.  MRI scheduled for next Wednesday, then will see Doc after that.</p>
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<p>He's a runner too, so that's helpful, I think.  He did the San Antonio Rock-n-Roll Half right at 2 hours.</p>
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<p>I tried to run yesterday morning, and only got 1.4 mile.  It's not a sharp pain, but it just feels <em>wrong</em>.  Today it feels more swollen, but it doesn't look bad.  Just feels "full" and a little stiff.  I'm about to put a couple layers of compressogrip on it, which is like a compressive stocking.  We use it in our clinic for amputees to begin decreasing swelling after their surgery.  Will do some cold pack as well.</p>
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<p>He said to not run for a week.  <em>(groan) </em> Ok.  Might hit our L.A. Fitness and do some water running.  I can borrow toys from our therapeutic pool that is closed for renovation, if they'll let me "run" instead of swim in one lane.</p>

<p>Glad you're getting an MRI soon, Laura.  Pool running will be good for you if you can stand the boredom.  Watch out for the elliptical trainer...... it turns out that it was actually what may have been hurting my knee, as it was forcing me into a wider stance than my natural running stride.  The pain subsided when I quit using the blinkin' thing.  The spin bikes were OK if I didn't try to push too high a tension too fast.</p>
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<p>{{{{feel better, KS}}}}</p>
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<p>6 SEP and frigid miles after work.</p>
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<p>Lovin' it!</p>

<p>Laura - I understood your mri to be yesterday.  Me bad.   Hang in there.</p>
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<p>My test run tonight was successful for 5.75 miles.  If it's ok in the morning; then the race is on.  I was cautious with road conditions and relatively conservative on pace.</p>
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<p>60 degrees and a slight breeze and whole lot of dark.</p>

<p>I had a lot of trouble logging in lately.</p>

<p>Wednesday</p>
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<p>AM Run 27:40 @ tempo, jog 2 min., run 200 hard, 21F</p>
<p>Pm Run 22 minutes with the dog.</p>
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<p>Thursday</p>
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<p>PM Run 28 minutes and 2 seconds @ tempo, walk 40 minutes</p>

<p>3.8 ez shake out miles this morning.  48 degrees no wind.  Race at 7:00 a.m. tomorrow morning!</p>

<p>SS, have fun in the mountains tomorrow.  Good luck, ksrunr.</p>
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<p>5 M for me today.  Beautiful day--I think it's the calm before the storm.</p>

<p>Another Canadian runs 2:12:</p>
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<p><a href="http://www.time-to-run.com/marathon/wykes-california-marathon-2010" target="_blank">http://www.time-to-run.com/marathon/wykes-california-marathon-2010</a></p>
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<p>Friday</p>
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<p>AM 14 minutes and 30 seconds @ tempo, 14 times 1 min. hard/ 1 min. easy on fresh snow</p>
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<p>PM Walk 15 minutes.</p>
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<p>Cutting the mileage and increasing the speed. 5 days in a row.</p>

<p>Thursday 5 HM tempo effort on dirt.</p>
<p>Today 5, rolling hills. Our dusting of snow melted; by the time I ran it was well above freezing.</p>
<p>My icebugs came today! They are much lighter weight than shoe/yak tracks combo.</p>
<p>When the weather improves I'll test them.</p>

<p>I've had a miserable week.  Sunday was wonderful.  The Rib Cage did the White Rock marathon relay and we ran 3:41, top ten percent, so that went okay. I did a few extra miles after my leg to give me 12 or so for the day.</p>
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<p>Then I flew out that night for three days in Pittsburgh and Grand Rapids, MI and didn't run at all as my back continued to hurt.  Got home Wednesday just before midnight, jogged a bit Thursday morning, ran 3.3 yesterday and 2.2 today.  It seems as if the post-race stretching is what aggravates it so I am going to give it a week of no flex or core work.</p>
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<p>Laura, hope all is okay with you.  Heme, I had the same knee issues with the elliptical and don't use it any more.  Spareribs</p>

<p>Careful Ribs.</p>
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<p>1:27:37    1/2 marathon.   Good for 5th oa, 1st age group, 2nd master, and 79% age graded.   Plus 60 degrees and 6.5 miles against a 15-20 mph wind and then back with it.  wore  out time I turned around.  </p>

<p>Ribs, were there three legs to the marathon so each runner did 8-9 miles roughly? (I have never done a relay!) Anyway, good result.</p>
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<p>Great run KS!</p>
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<p>I have never before heard of people having problems with the elliptical, but now you mention it your legs are splayed more than natural. Ironic that in trying to avoid knee injuries you introduce a strain somewhere else.</p>
<p>Brisk 11 miles yesterday, roads clear fortunately.</p>

<p>Had a blast at the Toronto Speedo run this afternoon.... a total of around $30,000 raised for Sick Kids!</p>
<p><a href="http://www.flickr.com/photos/pipeddream/5252657784/in/photostream/" target="_blank">http://www.flickr.com/photos/pipeddream/5252657784/in/photostream/</a></p>
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<p>See if you can find me!</p>

<p>Good job, Rib Cage.  Heme, there was too much beefcake in the way.  Looks like a terrific time.</p>
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<p>7 M on the TM (wind chill outside--fugetaboutit), making for a 42-mile week.</p>

<p>Beefcake?  <clicking on photo link now></p>

<p>11.8 miles of cold rain, slush, and mud on the hilly backroads today.  Chilled to the bone..... but it's done.</p>

<p>Simon, our relay had 5 legs, and it went as follows: My wife (the Saint) started and did 5 miles or so. I did the second leg of about 5 miles as it was all uphill and I run the most so they gave it to me.  I handed off to Prime Rib who is 22 and runs sub-7's, so he got the longest leg at 6.5 miles, and then Riblet, my 14-year old did leg 4.  Then he handed off to SpareTire, my 38 year old, who is our slowest.  We wanted him to have the thrill of crossing the finish line as he is not a very experienced runner.  He now wants to do it next year. Our time was 3:41 and it was a lot of fun!  Thanks for asking.</p>
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<p>After a poor week of sore back and lots of travel, I did a very cold and windy 14 yesterday and a slow 4.4 today. I'm pretty much done with work for the year so I expect to run a lot till year end.  Spareribs</p>