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Steve, Cathy, and Nicholas -- Steve's running log for 2015 (created 2015-01-03) |
This is a log of my runs for 2015. I have a GPS app for my iPhone that tells me how fast and how far I have run. It also produces a map of the route, which I have embellished with a bit of R code.
I also have a log for runs in 2011, 2012, 2013, 2014, 2016.You can find general information about my running activities on my main log page.
Total monthly run amounts
--> December 2015, 36.5K in 11outdoor runs.
--> November 2015, 58.1K in 12 outdoor runs.
--> October 2015, 53.3K in 13 outdoor runs.
--> September 2015, 57.6K in 12 outdoor runs.
--> August 2015, 52.1K in 12 outdoor runs.
--> July 2015, 50.8K in 13 outdoor runs.
--> June 2015, 31.1K in 8 outdoor runs.
--> May 2015, 22.4K in 9 outdoor runs.
--> April 2015, 9.3K in 3 outdoor runs.
--> March 2015, 38.4K in 9 outdoor runs.
--> February 2015, 21.9K in 7 outdoor runs.
--> January 2015, 21.6K in 8 outdoor runs.
Totals for 2015: 451 kilometers (281 miles) in 117 runs. Average run length: 3.9 kilometers (2.4 miles).
Totals for 2014: 393 kilometers (244 miles) in 127 runs. Average run length: 3.1 kilometers (1.9 miles). I also put in 14 kilometers (9 miles) on 8 runs on the indoor treadmill.
Totals for 2013: 324 kilometers (201 miles) in 110 runs. Average run length: 2.9 kilometers (1.8 miles). I also put in 98 kilometers (61 miles) on 46 runs on the indoor treadmill.
Totals for 2012: 397 kilometers (246 miles) in 126 runs. Average run length: 3.2 kilometers (2.0 miles). I also put in 4.5 kilometers (2.8 miles) on two runs on the indoor treadmill.
Totals for 2011: 163.kilometers (101 miles) in 48 runs. Average run length: 3.4 kilometers (2.1 miles).
Sunday, December 27, 2015 , 3.3K in 28.5 minutes
It was chilly (I didn't remember to record the temperature, though) and I wanted to get one more run in before a big ice storm hit. I took a relaxed pace and did not have any problems with any aches or pains. I finished a total of 3.3 kilometers (2 miles) in 28.5 minutes. This is 5 minutes slower than my previous best time on the short loop route and translates to a 44 minute 5K. This was my last run in December and I didn't match the 50+ kilometers that I had logged in the previous five months. Part of this was my desire to avoid aggravating the muscle cramp that I developed during the Thanksgiving Day run. I didn't get in quite as many runs as 2014 and my runs are a bit slower than previous years. Even so, 2015 was by far my best year of running, distance-wise, with 453 kilometers (281 miles) total.
Friday, December 25, 2015 , 4.6K in 36.5 minutes
It was relatively nice for December (37F or 3C and no wind). I wore my running jacket, running pants, and gloves, though I was able to remove the gloves at the 13m inute mark. I did very well for the first two kilomters, which ended right at the foot of the worst hill of all, the one in the southeast corner of Ironwoods Park. I still kept up a reasonable pace for the rest of the run and didn't have any issues with muscle aches or joint pains. I finished a total of 4.6 kilometers (2.9 miles) on the big loop route in 36.5 minutes. This is 2 minutes slower than my previous best time and translates to a 40 minute 5K.
Monday, December 21, 2015 , 3.3K in 27.5 minutes
It was cold again (36F or 2C) but normal for December. I wanted to try shorts and a long sleeved t-shirt, and it wasn't quite enough. My biggest problem was nowhere to put my hands to keep them warm. I decided to keep up the fast/slow minutes that I had started back on at my previous run. But oddly, I felt a strong muscle cramp at the 5 minute mark. This was at the entrance to Ironwoods Park, the same location that I had the pain issue on December 4. I still tried the alternating fast/slow minutes, but I didn't push too hard on the fast minutes. I finished a total of 3.3 kilometers (2 miles) in 27.5 minutes. This is 4 minutes slower than my previous best time on the short loop route and translates to a 42 minute 5K.
Saturday, December 19, 2015 , 3.7K in 29 minutes
It was colder and closer to the December weather I was expecting (36F or 2C). I felt good enough to try running fast in every alternate minute. I finished the first couple of kilometers in seven minutes apiece and but I was slowing down, bit by bit. By the time I reached the uphill return on "no brake" hill, I had lost a minute off that pace, but still did very well, especially compared to most of the recent runs. I finished a total of 3.7 kilometers (2.3 miles) in 29 minutes. This is 2.5 minutes slower than my previous best time on the medium loop route and translates to a 39 minute 5K.
Tuesday, December 15, 2015 , 3K in 24 minutes
It was yet another warm day (54F or 12C). I decided to keep a slow steady pace, but just a bit faster again. I slowed down again on the uphill out of Ironwoods Park and up "no brake" hill. I had minor muscle aches everywhere, but these are starting to fade away. I finished a total of 3 kilometers (1.9 miles) in 24 minutes. This is as fast as my previous best time and translates to a 40 minute 5K.
Saturday, December 12, 2015 , 3.7K in 31 minutes
It was a bit cooler (46F or 8C) but still nice enough to just go out in shorts and a t-shirt. I wanted to run at a leisurely pace again, but maybe at something closer to an eight minute kilometer. I was reasonably successful at this for the first two kilometers, but slowed down just a bit on the uphill out of Ironwoods Park (starting at about the 2.5K mark). I had aches everywhere but all of them were minor. Even the left back thigh wasn't much of an issue. I finished a total of 3.7 kilometers (2.3 miles) in 31 minutes. This is 4.5 minutes slower than my previous best time on the medium loop route and translates to a 42 minute 5K.
Thursday, December 10, 2015 , 3.3K in 28.5 minutes
I'm not sure how long this nice weather will continue (57F or 14C on today's run). I felt that a leisurely pace would still be prudent. I had aches everywhere, but my left back thigh, a big concern for the past few weeks, seemed to be less intense. I wanted to run the medium route, but turned accidentally without thinking at the short loop return point. No big deal, but I do try to not run the same route two times in a row. I finished a total of 3.3 kilometers (2 miles) in 28.5 minutes. This is 5 minutes slower than my previous best time on the short loop route and translates to a 43 minute 5K.
Tuesday, December 8, 2015 , 3.2K in 30 minutes
It was yet another nice day (55F or 13C). It doesn't feel at all like December. I decided to take a very leisurely pace again. I had muscle aches everywhere, but the one that concerned me most was the back left thigh. The pain was manageable at a slow pace. It's odd, but I have had very little joint pain concerns these past few runs. I finished a total of 3.2 kilometers (2 miles) in 30 minutes. This is 6.5 minutes slower than my previous best time on the short loop route and translates to a 47 minute 5K.
Sunday, December 6, 2015 , 3.7K in 37 minutes
The nice weather continues (54F or 12C). I was a bit concerned after my last run, so I decided to take a very leisurely pace and I'd quit if needed to. I did have a soreness in the back of my left thigh during the warmup. Thankfully, it didn't get any worse during the run, though it felt like it might if I tried to run at anything other than a very slow pace. My calf muscles started bothering me near the end of the race, but only to complement the pain in my left thigh. I'm not sure why all my muscles are feeling sore on these runs, but I think I'll stay at my leisurely pace for a few more runs. I finished a total of 3.7 kilometers (2.3 miles) in 37 minutes. This is 10.5 minutes slower than my previous best time on the medium loop route and translates to a 51 minute 5K.
Friday, December 4, 2015 , 1.9K in 15 minutes
It was beautiful weather (55F or 13C) and I decided to work a bit on speed by alternating between fast and slow minutes. I was just finishing up a slow minute as I entered Ironwoods Park and as soon as I sped up and headed downhill, I felt a strong muscle cramp in the back of my left thigh. It was the same cramp that bothered me during the Thanksgiving Day run. I tried to work through it, but it was affecting my gait. It got progressively worse and I decided to call it quits after the fourteenth minute of the run. I almost never quit a run early, and the aches and pains that I describe are usually not severe enough to cause me to stop. With this muscle cramp, I felt like if I continued, I might aggravate something. The pain dissipated as soon as I stopped and the slow walk home was actually a bit therapeutic. I finished a total of 1.9 kilometers (1.2 miles) in 15 minutes. This translates to a 39 minute 5K.
Wednesday, December 2, 2015 , 2.8K in 24.5 minutes
It was chilly (34F or 1C) but I dressed warmly. I decided that my muscle aches during the Thanksgiving Day 5K run were caused not running enough serious uphill section, especially early in the run. I decided to run south to Bell hill, one of the biggest in the neighborhood and try to run fast uphill and slow downhill. I'm not sure how successful I was other than getting very tired, but I avoided any serious aches and pains, other than a brief problem with my left heel. I finished a total of 2.8 kilometers (1.7 miles) in 24.5 minutes. This is 2.5 minutes slower than my previous best time on hte Bell hill route and translates to a 43 minute 5K.
Saturday, November 28, 2015 , 3.1K in 27 minutes
It was cold (32F or 0C) and rained during the second half of my run. There was a lot of ice on the trees and bushes from earlier in the day, but the current temperature was just enough above freezing that the sidewalks and paths stayed ice free. I had aches and pains just about everywhere, but most notably in my back left thigh, which is what bothered me during the Thanksgiving Day run. I ran at a slow enough pace to keep from making things worse, I hope. I'd like to think that a relaxed pace run will stretch some of my sore muscles so that they won't bother me as much as if I had stayed inactive. I tried to keep a steady pace, but I gradually slowed down as the run progressed. My muscle aches seemed worst on the uphills, so my theory is that I overdid things on the Thanksgiving Day run in the first half because it was almost all uphill. My starting spots for most runs is a high point in my neighborhood, making the first half of most of them largely downhill. I need to get a bit more practice running fast (well, reasonably fast) uphill, but most of my big uphills come later in the run when I am too tired to put in any special effort. Today, however, was not the day to try to aggressively tackle the stepp uphills. I finished a total of 3.1 kilometers (1.9 miles) in 27 minutes. This is 3 minutes slower than my previous best time on the mini loop route and translates to a 43 minute 5K.
Thursday, November 26, 2015 , 5.1K in 38.5 minutes
It was a nice day for a run with moderate temperature (61F or 16C) and just a light drizze. This is my fourth consecutive year running the Thanksgiving 5K held on the Sprint campus. The only other 5K race that I've run more often is the Leawood Labor Day 5K. It's a huge race with over 3,000 participants. In previous races I had gotten off to a slow start because many of the walkers ignored the sign that showed the place in the back with they needed to start from. This year was much better and through the first kilometer, everyone around me was running at decent pace.
The race organizers changed the route radically, and the first two kilometers were mostly uphill. My calves were sore early in the run, but I usually don't worry about sore muscles. I ran the first three kilometers in 21 minutes which was very good for course that, so far, was mostly uphill. There was one final hill at the third kilometer, and when I started to climb it, I felt a strong cramp in the back of my right thigh. Normally, I try to ignore minor muscle aches, but this was stronger and more persistent than most. So I decided to coast the last two kilometers. It's a shame because after the hill at the 3K mark, it was mostly downhill. If I had been able to keep up the pace, I might have finished in 35 to 36 minutes. But there's not reason to push myself too hard. The worst thing I could do is to shoot for a very good short term finish and pay the price with a long term injury. I still was very happy with my result. The unofficial time was 38:16 minutes, which is not too far off from the official time of 38:19.9. This is 2.5 minutes slower than my previous best time at the Sprint Thanksgiving day 5K. I compete against myself rather than against anyone else, which is good, because my finish time was 1796th out of 3,104 and 61st out of 103 in my age group (males 55-59). The overall fastest time was 14:34.9 and in my age group the fastest time was 19:56.6. I'll never come anywhere close to either of these times.
Wednesday, November 25, 2015 , 2.8K in 21.5 minutes
It was such a busy day that I could not run until well into the night. It was still warm for the season (54F or 12C) and not too windy. I took along a flashlight, which I really neeeded to help see the uneven sidewalk patches along the run. I stumbled a few times, but never fell. My left heel and right knee were a bit sore during the warmup, but the aches disappeared quickly when I started my run. I decided to try for a reasonably fast steady pace, but once I reached the top of the first big hill (the 145th Street hill), I slowed down considerably. I tried to keep up a reasonably fast pace on the big hill on the return ("no brake" hill) but pooped out again there as well. My time was still fairly good. I finished a total of 2.8 kilometers (1.7 miles) in 21.5 minutes. This is 2 minutes slower than my previous best time on the 143rd Street route and translates to a 38 minute 5K.
Saturday, November 21, 2015 , 6.4K in 55.5 minutes
It was cold (33F or 1C) and blustery, and even the morning sun wasn't enough to keep me warm. I wore my running jacket and running pants and gloves and I was still cold, at least for the first half of the run. The wind seemed to blow right through my clothes. Next time, I think an extra t shirt (long sleeve) in between my t shirt and running jacket might be needed.
I tried my new shoes again, and they seemed to be a bit better, though my right toes were still squeezed together a bit too much. I wanted to alternate fast/slow minutes, but I was not used to this level of cold weather yet (give me time). I decided instead to set a slow and steady pace, just a bit better than a 9 minute kilometer pace. It took me 43 minutes to get to the 5K mark. I finished a total of 6.4 kilometers (4 miles) in 55.5 minutes. This is 1.5 minutes slower than my previous best time on the Church/137th Street route.
Thursday, November 19, 2015 , 5.1K in 40.5 minutes
It was cool (57F or 14C) and sunny. Our vet has recommended that I not take the dog along on any runs until she has lost a lot of weight. She is more than 10 pounds overweight, so I will just be taking her on walks for the short term and we're cutting back her food rations.
I tried my new shoes again, and they did fairly well. I still notice a bit of squeezing in the toes of the right foot and maybe a touch of soreness in the left heel, but the shoes are starting to feel much more comfortable. I did have a bit of soreness in both knees after the run, which I will try to keep an eye on. I've been lucky to avoid any serious knee problems during the 4+ years I've been running and I want to keep it that way.
I decided to alternate fast and slow minutes and today I was able to run many of the fast minutes at a 6 minute kilometer pace. Usually I have trouble running faster than a 7 minute kilometer pace, so this was a pretty good showing for me. I also did well in running fast during the long uphill around the 2K mark. Just short of the 4K mark, I stopped at the restrooms in the park and lost some time. I did resume my fast/slow minutes after this break and even ran fairly fast up "no brake" hill. I finished a total of 5.1 kilometers (3.2 miles) in 40.5 minutes. This is 0.5 minutes slower than my previous best time on the double loop route and translates to a 40 minute 5K.
Saturday, November 14, 2015 , 6.5K in 56.5 minutes
It was a chilly morning (43F or 6C) but the morning sun warmed things up enough that at the end of the run it was 50F (10C). I was fine in shorts and a t shirt. I wanted to run fast, but didn't have much energy, so I settled in to a slow and steady pace. I was wearing my old shoes, which seemed to help. The back of my calves started hurting around the second kilometer, but otherwise I had no serious pains. I reached the 5K mark in 43 1/2 minutes. I finished a total of 6.5 kilometers (4 miles) in 56.5 minutes. This is 2.5 minutes slower than my previous best time on the Church/137th Street route and translates to a 86 minute 10K. On the cooldown walk after the run, the dog threw up again. She didn't seem any worse for it, but this is the second time in a week that she has puked.
Wednesday, November 11, 2015 , 3.1K in 25.5 minutes
It was rather warm (63F or 17C) and cloudy. There seemed to be a storm threatening the area, but it never materialized. I took the dog and she did just fine. I started out running at full speed, but decided after two minutes that I should alternate instead, running two fast minutes followed by two slow minutes. Some of my fast minutes were close to 6 minute kilometer pace. I could not keep up this pace when I reached that tough uphill slog known as "no brake" hill and slowed down to about a uniform 10 minute kilometer pace for the rest of the run. I had my new shoes on again, and just noticed some very minor problems with the left heel and the right toes. I think they are starting to get broken in. I finished a total of 3.1 kilometers (1.9 miles) in 25.5 minutes. This is 1.5 minutes slower than my previous best time on the mini loop route and translates to a 42 minute 5K.
Monday, November 9, 2015 , 4.5K in 39 minutes
It was cold for November (34F or 1C) with an early morning sun. I had to wear long running pants and a running jacket. I could only find one glove, but I made due. With the extra clothing I had a couple of extra choices about where to put my iPhone (which has the GPS that tracks my runs). My choice, a pocket for the t-shirt I was wearing under the running jacket, was not ideal and I disconnected the headphones a couple of times when I started the run. When I finally got going, my energy level was not so great. I decided to take a slow and steady pace for the run, but I still wanted a longer run, so I chose the big loop inside Ironwoods Park. This included a really long and steep uphill in the southeast corrner of the park.
The dog did very well, except she had to stop and puke just past the three kilometer mark. I'm not sure what caused that, but I slowed down a bit afterwards and she ran along with me like nothing was wrong. Cinnamon has thrown up many times, but never on a run. It's probably nothing, but I'll keep a closer eye on her for future runs.
I decided to run in my old shoes again and had no problems with aches or joint pains. I'm not sure what to do with my new shoes now.
I finished a total of 4.5 kilometers (2.8 miles) in 39 minutes. This 4.5 minutes slower than my best time on the big loop route and translates to a 44 minute 5K.
Saturday, November 7, 2015 , 6.5K in 54 minutes
I started out at dawn, and it was chilly (41F or 5C). I should have grabbed a running jacket and/or gloves, but once the run got underway, I forgot about the cold. The dog loves this sort of weather. I used my old shoes and had no aches or joint pains. I tried to alternate fast and slow minutes and actually did pretty well. I also avoided slowing down much as the run progressed. My 5K time was 42 minutes, which is not great, but about what I'd expect given my recent runs. I finished a total of 6.5 kilometers (4 miles) in 54 minutes. This is as fast as my previous best time on the Church/137th Street route and translates to an 84 minute 5K.
Friday, November 6, 2015 , 3.9K in 33.5 minutes
I did not have time for a run until after sunset. It was warm (65F or 18C) and humid, but with no sun beating down on us, the dog and I were just fine. I started out alternating fast and slow minutes, but did not do so well at this. The part of the run along 143rd Street is nice because most of it is closed to traffic because of construction. The short segment of 143rd, though, near Nall Avenue, was quite busy and there is no sidewalk there yet. In the semi-darkness, I thought it best to stop and move over to the grass whenever a car approached. I did have a flashlight to help with my visibility, but even so, it felt better to get totally off the road. So my stretch from 2.5K to 3.0K was especially slow. I did fairly well after that, though I did not have the energy to alternate fast and slow minutes again. I finished a total of 3.9 kilometers (2.4 miles) in 33.5 minutes. This is 0.5 minutes faster than my previous best time on the block route and translates to a 43 minute 5K.
My shoes still feel a bit tight and I had some minor pains in my left heel and a bit of numbness in my right middle toes. I'll switch back to my old shoes for Saturday, since that is usually a longer run, and see if I can get these running shoes fully broken in next week.
Tuesday, November 3, 2015 , 2.8K in 25 minutes
I had a couple of spots that felt a bit sore two days after my 8K race, so I decided to talk a slow and steady pace. It was good running weather, 48F or 9C, just after dawn. My shoes are starting to get broken in, I hope. I had the same problems, left heel pain and toes that are squeezed to the point of numbness, but neither of these had any serious intensity. I finished a total of 2.8 kilometers (1.7 miles) in 25 minutes. This is 5.5 minutes slower than my previous best time on the 143rd Street route and translates to a 45 minute 5K.
Sunday, November 1, 2015 , 8.2K in 63 minutes
I signed up for the Cliff Hanger 8K race. This is an annual race along Cliff Drive, a gorgeous wooded enclave tucked away in the heart of Kansas City. The weather was ideal for running, 54F or 12C and sunny. Rather than listen to my GPS and music, I brought a portable radio, so I could follow the Chiefs football game (they were playing in London, so the afternoon game translated to an 8:30am start in Kansas City). I did visually check the GPS software on my phone from time to time, and was running at close to a seven minute kilometer pace for the first three kilometers. Then I slowed down to an eight minute kilometer pace for the rest of the distance. The course was fairly flat with minor undulations. The interesting thing is that I noticed the downhills more on the way out and was worried that the bulk of my run would be uphill on the return. But on the return, it seemed like there were more downhills than uphills. I guess that a gradual uphill is easy to overlook. I had to stop to tie a loose shoe lace just before the 4K mark, and I was a bit dizzy for most of the run. I had no joint pains, but did have a lot of chafing on my legs, which I did not notice until much later. My unoffical 5K time was 37 minutes, which is good, even for a relatively flat course. My GPS recorded the total distance as 8.2 kilometers (5.1 miles) in 63 minutes. I don't have my official time just yet.
Friday, October 30, 2015 , 3.1K in 25 minutes
It was cold (45F or 7C) and rainy. I took along my running jacket and a hat. I tried to run as fast as I could for as long as I could, but I never got up to a decent speed at the start. My right toes were a bit squeezed, but were better than before. I still had a pain in my left ankle during this run, so I'm a bit worried about my new shoes. The dog was fine. She loves the cold weather and the rain didn't bother her a bit. I finished a total of 3.1 kilometers (1.9 miles) in 25 minutes. This is 1 minutes slower than my previous best time on the mini loop route and translates to a 40 minute 5K. October has been the fourth consecutive month where I've run at least 12 times and for monthly total of at least 50 kilometers (31 miles).
Wednesday, October 28, 2015 , 3.3K in 27.5 minutes
It was 59F (15C) and sunny. Not too warm for the dog, but I took a relaxed pace for my own benefit. I had the same issues with my new shoes, numb toes on the right and ankle pain on the left. I finished a total of 3.3 kilometers (2 miles) in 27.5 minutes. This is 4 minutes slower than my previous best time on the short loop route and translates to a 41 minute 5K.
Monday, October 26, 2015 , 3.3K in 27 minutes
It was cool (45F or 7C) but sunny. My new shoes were still a bit tight one the right, but I had no serious joint pains. I alternated fast and slow minutes, but my fast minutes were not all that fast. I finished a total of 3.3 kilometers (2 miles) in 27 minutes. This is 3.5 minutes slower than my previous best time on the short loop route and translates to a 40 minute 5K.
Saturday, October 24, 2015 , 3.9K in 34 minutes
I ran the block route for the second time. There are no sidewalks yet on the stretch of 143rd Street near Nall Avenue, but it was a quiet Saturday morning, so there was not too much of a problem running in the street. It was not too cold (55F or 13C) and cloudy. It's about as close to perfect running weather as you can get, if you ask me. You don't have to bundle up, but the cool air keeps you from sweating or overheating. The dog loves this weather also.
I had a new pair of running shoes (my fourth pair since I started running in 2011). I was alternating fast and slow minutes and did fairly well until about the 2.5 kilometer mark. The right shoe was squeezing my foot a bit much and my middle toes felt a bit tingly. I also had a bit of pain in my left heel. I thought about stopping, but decided instead just to slow down and do all my remaining minutes at a slow pace (about 9/10 minutes for each kilometer). I finished a total of 3.9 kilometers (2.4 miles) in 34 minutes. In spite of my late slow down, this is 2 minutes faster than my only previous run along the block route. It translates to a 43 minute 5K.
Wednesday, October 21, 2015 , 3.8K in 30.5 minutes
I finished a total of 3.8 kilometers (2.4 miles) in 30.5 minutes. This is 4 minutes slower than my previous best time on the medium loop route and translates to a 41 minute 5K.
Monday, October 19, 2015 , 3.3K in 27 minutes
It was early enough in the morning that the weather was still cool (55F or 13C) so I took the dog and she did just fine. I alternated between fast and slow minutes and did reasonably well until the return up "no brake" hill. My GPS stopped recording for a couple of minutes around then, and when it came back on, it registered that I had traveled faster than the speed of light. All in all, it wasn't a great pace, but other than some sore calf muscles, I felt fine. I finished a total of 3.3 kilometers (2 miles) in 27 minutes. This is 3.5 minutes slower than my previous best time on the short loop route and translates to a 41 minute 5K.
I reached a milestone today: 500 runs recorded on my GPS. I actually have run more than this. I started running in January 2011, but did not start using the GPS until August 2011. I have an informal rule not to run on two consecutive days and with various other commitments I end up running on average on every third day. The average run is almost exactly 2 miles, so that means that with my 500th run, I have surpassed another milestone, having run over one thousand miles. I've worn out three pairs of running shoes in that time and I'm about to buy my fourth pair. That's maybe about 350 miles per pair if you add in the runs that I did before I starting using a GPS. I have certain routes that I use repeatedly. The five most frequent routes are
When I go on vacation, I try to run, just to add some exotic location to my GPS. I ran in Miami Beach and on Kauai before I had my GPS, but I did get a chance to record runs on my GPS at runs in
I've run in 18 timed 5K races. My best 5K time is 34 minutes. I've also run in 1 times 3 mile race, 6 timed 4 mile races, and 2 timed 10K races. The longest distance I've run is the 10K in those two 10K races, which is about 6.2 miles.
Saturday, October 17, 2015 , 6.4K in 54 minutes
It was a cool morning (45F or 7C) and sunny, but an early morning sun. The dog was fine with the run, especially the second half. I alternated fast and slow minutes, though the fast minutes weren't always as fast as I wanted them to be. I faded a bit as the run progressed, but not as much as I normally fade. I was really tired, but had no joint pains. I finished a total of 6.4 kilometers (4 miles) in 54 minutes. This is 3 minutes faster than my previous best time on the church/137th route and translates to a 84 minute 10K.
Thursday, October 15, 2015 , 2K in 17 minutes
I took a rare evening run. The weather was a bit warm (70F or 21C) but it was cloudy and the sun was about to set anyway. So it seemed more than okay to take the dog on the run. She seemed a bit reluctant at first. I was planning to run to 143rd Street and back, but halfway up the hill towards 145th Street, the sprinkler system was running and I did not want to get wet or take a wide detour around them. So I turned back a bit early. As soon as I turned around, the dog picked up her pace. This is typical. I think she saves her energy until she recognizes that we are turning back towards home. I was running at a fairly relaxed pace. I finished a total of 2 kilometers (1.2 miles) in 17 minutes. This translates to a 43 minute 5K.
Tuesday, October 13, 2015 , 3.7K in 30.5 minutes
It was cool (46F or 7C) and early in the morning. I ran with shorts and a t-shirt and was just fine. The dog was a bit reluctant to run with me at first, but settled down after the first kilometer. I took a slow and steady pace. While I tried to keep a consistent pace, I slowed down gradually over time. I had a strange new pain in my right ankle, but was otherwise okay. I finished a total of 3.7 kilometers (2.3 miles) in 30.5 minutes. This is 4 minutes slower than my previous best time on the medium loop route and translates to a 41 minute 5K.
Saturday, October 10, 2015 , 5.1K in 39.5 minutes
I signed up for the Olathe Charity 5K run. The unusual thing about this run is that if you pay an extra $10, you can take your pooch along with you. The weather was cool (in the 40s, but I didn't note the exact temperature) and perfect weather for the dog. I still dressed in shorts and a t-shirt and other than a bit of chill waiting for the run to start, I was just fine. I started strong, and faded slowly during the run. I had no aches or joint pains during the run, but did have a bit of chafing on my upper legs that I did not notice until the following day. I did not turn off my GPS right away at the end and it recorded a total of 5.1 kilometers (3.2 miles) in 39.5 minutes. My official time was 39:19.2 (Bib #69). It's not a great result for a 5K on a very flat course, but I'm happy with anything under 40 minutes.
Wednesday, October 7, 2015 , 5.1K in 45.5 minutes
It was a bit later than normal in the day, so the temperatre was a bit higher than recent runs (66F or 19C). I tried to run every other minute at a very fast pace, and I exceeded a 7 minute kilometer pace for most of my fast minutes, at least at the start. But the 14th minute came and I was still recovering from my fast 12th minute. So I skipped 14 and decided to run every fourth minute fast for the remainder of the run. That worked out well and I was still able to get some of these minutes in at a 7 minute kilometer pace as well. It was quite an effort, and I really did need a full three minutes at a very slow (near walking) pace to recover. I had no aches or joint pains. I finished a total of 5.1 kilometers (3.2 miles) in 45.5 minutes. This is 7.5 minutes slower than my previous best time on the Steeplechase short loop route and translates to a 45 minute 5K.
Monday, October 5, 2015 , 3.7K in 29.5 minutes
It was cool (54F or 12C) and cloudy. Perfect weather for me and the dog. The dog had a great time again. I decided to run fast but I couldn't quite make it up to what I consider an officially fast pace, a seven minute kilometer, which is about a 12 minute mile. Like most of my runs, I faded a bit with each passing kilometer. My left ankle started complaining about midway through the run, but this was not too serious. I finished a total of 3.7 kilometers (2.3 miles) in 29.5 minutes. This is 3 minutes slower than my previous best time on the medium loop route and translates to a 40 minute 5K.
Saturday, October 3, 2015 , 6.4K in 57 minutes
It was colder than it has been for a long time (43F or 6C). I ran with just shorts and a t-shirt and I was mostly okay. My hands, though, which I had to keep out for the most part holding the dog leash, almost froze. In the future, I'll probably dress a bit warmer when the temperature dips this low, but for today it was a refreshing change to battle the cold rather than the heat.
The dog loved this weather, by the way, and didn't balk even when I went for a longer route. I decided to take a variation on the church route and cut over on 143rd Street to Roe. This was not an easy option earlier because the sidewalk ended before Roe. It works now because there's construction which closes off the whole street so I can run safely on the partially repaved street. When the construction is done, there should be a nice sidewalk on either side of 143rd Street to Roe and beyond. Another minor change is that I ran down to 137th Street which put me just north of the Church of the Resurrection rather than the regular church route, which weaves along the parking lots just south of this massive church.
I decided to alternate between fast and slow minutes, though my fast minutes weren't really all that fast (about an eight minute kilometer pace). The good news is that I ran at a consistent pace throughout the 6.4 kilometers and didn't slwo down even near the end. Running these longer distances, even at a slower pace, should help me finish strong in my 5K races, I hope. I also had no joint of muscle pains, which was a nice surprise on a run this long. I finished a total of 6.4 kilometers (4 miles) in 57 minutes. This translates to an 88 minute 10K.
Wednesday, September 30, 2015 , 3.1K in 25 minutes
It was warmer (70F or 21C) and the sun was shining high in the sky. I thought Cinnamon would be okay for the run, but she seemed very reluctant, even during the warm-up jog. So I decided not to push her, and let her go back inside before I started my official run. Like almost every run, I did not feel that great at the start. But I decided to try to run fast on every other minute. I actually did pretty well, at least at first. Most of my fast minutes were at a 7 minute kilometer pace or slightly better. Like always, I gradually faded, and by the time I was climbing back up "no brake" hill, I had given up on running fast minutes and slowed everything down to almost a walking pace. It's a rare run, of course, where I don't slow down considerably on "no brake" hill. My calves were very sore throughout the run, but I had no joint pains. I finished a total of 3.1 kilometers (1.9 miles) in 25 minutes. This is 1 minute slower than my previous best time on the mini loop route and translates to a 40 minute 5K.
September was a good month for running. I ran in three different races (Labor Day 5K, Plaza 10K, and the KC Zoo 4 mile run) and my total distance (57.6K) was second only to September 2014. What is also impressive is that September is the thiw is the third consecutive month where I've exceeded 50 kilometers.
Monday, September 28, 2015 , 3.3K in 29 minutes
It was fairly nice again (59F or 15C) and early morning sun. I took the dog along, of course, and she's still a bit hesitant at the beginning. By the time I turned around, though, she was running beside or ahead of me. I wanted to run a slow and steady pace, and did pretty well until "no brake" hill. I finished a total of 3.3 kilometers (2 miles) in 29 minutes. This is 5.5 minutes slower than my previous best time on the short loop route and translates to a 44 minute 5K. I had no aches or joint pains.
Saturday, September 26, 2015 , 6.6K in 52 minutes
I signed up for the KC Zoo run for the animals again this year. It is a four mile race through the zoo and is dedicated to a different animal each year. This year was the run for the orangutans. I felt uncomfortable during my warmups, but I started out strong, possibly because I wasn't yanking along a reluctant dog, but more likely because the first half of the run was mostly downhill. I finished the first two kilometers in 13 minutes, which is rare for me recently, and the first three kilometers in 20 1/2 minutes. At this point, I was thoroughly exhausted and ran the rest of the course in survival mode at about a nine minute kilometer pace. There were a couple hills where I almost came to a stop, but I quickly fell back into my slow and steady pace. I still finished the first 5K in 37 1/2 minutes which was a pretty good result for me. In the end, it averaged out to about an 8 minute per kilometer pace (more or less a 13 minute mile). I finished a total of 6.6 kilometers (4.1 miles) in 52 minutes. This is 4.5 minutes slower than my previous best time in the KC Zoo 4M run and translates to a 80 minute 10K. The chip timing failed me in that it did not record a starting time. They started in several waves, fastest runners in the earlier waves, me in the slowest wave other than the walkers. So the official time of 1:00:18 assumes that I started at the gun, which was probably 18 minutes befire I actually did start.
I had aches and pains just about everywhere. Most notably, sore calves and a sore left ankle near the start and a sore right knee near the end. This sore knee is not too serious, but may be an indication that I need new running shoes. The wear is a lot more on the right shoe than the left and maybe I'm not getting as much shock absorption as I used to.
Thursday, September 24, 2015 , 3.7K in 31 minutes
It was nice weather for a run (early morning, cloudy, 64F or 18C). I took the dog along and she was a bit reluctant again. I think she still remembers the 9.3K run from last Saturday. She actually did quite fine and was running ahead of me on the way home.
I tried to set a fast pace, but today was not a day for fast funning. I was running a bit slower than an eight minute kilometer pace, and when I hit "no brake" hill, the pace got slower than that. I had a twinge in my right ankle, which was a bit odd. Usually it is my left ankle or heel that gives me problems. No big deal. I'm happier if the pains wander around and don't recur at the same place run after run. I finished a total of 3.7 kilometers (2.3 miles) in 31 minutes. This is 4.5 minutes slower than my previous best time on the medium loop route and translates to a 42 minute 5K.
Tuesday, September 22, 2015 , 3.1K in 24.5 minutes
It was warmer (64F or 18C) but still early in the morning, so I felt okay taking the dog. The poor dog, not knowing what to expect (Saturday's run was 9.3 kilometers, almost 6 miles), seemed a bit reluctant to start the run. Once she realized it was a shofter run, she was just fine.
My muscles were still a bit sore from the run on Saturday, but I had an extra day of rest, so I tried running at a fast pace. It wasn't all that fast, taking about 7 1/2 minutes for each of the first two kilometers. My third kilometer took almost 9 minutes, but since most of that third kilometer was uphill, I was fairly pleased. I finished a total of 3.1 kilometers (1.9 miles) in 24.5 minutes. This is 0.5 minutes slower than my best time on the mini loop route and translates to a 40 minute 5K.
Saturday, September 19, 2015 , 9.3K in 85 minutes
The weather was very cool for September (52F or 11C) and I started early enough that the sun wasn't much of a factor. I took the dog along of course, and had enough time for a very long run. I took a new route, that starts out similar to the Fairway run, going through Ironwoods Park and then winding my way through the Steeplechase subdivision towards Kenneth Road. But then instead of heading back on 143rd Street, I continued on Kenneth Road. This introduced me to a new hill, which I'll call Kenneth hill. It is pretty steep and it seems like it goes on forever. Then I wind my way through the Highlands Ranch neighborhood along 142nd Street, which has even more hills to contend with. With a few twists and turns, I end up on Mission Road, just a bit north of Prairie Star Middle School. Then I return along Mission Road to my starting point. I made a couple of wrong turns, mostly because I wasn't paying attention, but I corrected them without adding too much extra distance to my run.
I decided that I was going to alternate between fast and slow minutes, with my fast minutes at a 7 minute kilometer pace. That only lasted for the first four kilometers, but even though I slowed down a lot (especially on Kenneth hill), I still tried to pick up the pace whenever my GPS called out an even minute. The dog was probably not expecting such a long run, and she needed a bit of coaxing at times. But when we reached Mission and 143rd Street, she recognized that the run was almost over and pulled ahead. I felt a brief pain in my right hip just before the 8 kilometer mark, which was an unusual place for a pain, so I decided to coast for the remainder of the run. I finished a total of 9.3 kilometers (5.8 miles) in 85 minutes. This translates to a 92 minute 10K.
Thursday, September 17, 2015 , 3.9K in 36 minutes
It was a bit warmer (72F or 22C) and sunny, but the humidity was low and the sun was close enough to the horison that it seemed safe to take the dog. She seemed to enjoy herself. I decided to try a new route. I ran along Mission Road and then turned west along 143rd Street finished a total of 3.9 kilometers (2.4 miles) in 36 minutes. This is the first time that I have run this route. My results translates to a 46 minute 5K.
Tuesday, September 15, 2015 , 3K in 27.5 minutes
It was a pleasant morning, 64F (18C) and cloudy. It was threatening to rain, but held back except for a handful of raindrops within Ironwoods Park. I deliberately chose a slow pace after my 10K romp in the Plaza on Sunday. Even so, my muscles were sore at the first half kilometer, very sore at 1.5 kilometers and extremely sore at 2.5 kilometers. I generally take muscle soreness as a good sign. It means thatmy legs are getting stronger. I worry more about joint pains. Although I did have a pain in my left heel (a nagging problem) it was not too serious and seemed to fade as I ran further. I finished a total of 3 kilometers (1.9 miles) in 27.5 minutes. This is 3.5 minutes slower than my best time on the mini loop route and translates to a 45 minute 5K.
Sunday, September 13, 2015 , 10.2K in 79.5 minutes
For the second year in a row, I competed in the Plaza 10K race. It's a bit longer than I feel comfortable with, but the route is so scenic that it is hard to pass it up. It was cool compared to most recent runs (59F or 18C), but I couldn't take the dog along, of course. I had some left ankle pain early in the run, which was not too surprising, but I was also surprised at my aching musscles that were bothering me a lot even before I finished the third kilometer. How can I finish, I thought, if I'm already so tired. But the aching muscles did not stop me or even slow me down much. I couldn't quite manage a 7 minute kilometer pace, but I was closing, clocking each of the first six kilometers in about a 7 1/2 minute pace. The time at the 5K mark, 37 1/2 minutes, was especially noteworthy, after my 40 1/2 minute performance the previous week in a timed 5K race. After about the sixth kilometer, I slowed down to about an 8 minute kilometer pace, but that was still pretty good. My GPS had me finishing a total of 10.2 kilometers (6.3 miles) in 79.5 minutes. The official time was 79 minutes 13.3 seconds., and the site also listed my 5K split time as 36 minutes and 52.2 seconds. My results this year is just a bit slower than last years time on the Plaza10K route, but still better than I was expecting. I was thoroughly exhausted at the end, unlike last year, where I felt like I could run a couple more kilometers if needed. There was no serious pains after the run, though I was a bit stiff and slow for the rest of the day.
These two 10K races represent two of my three longest running times (the other was in San Antonio along the Riverwalk) and my longest running distrance (10 kilometers, which translates to about 6.2 miles). A half marathon is a bit more than twice as long as a 10K, but I'm in no rush to try a half marathon.
They had several photographers along the route. Here are links to some of the pictures.
47th and Central. This is a bit shy of the 4K mark. These pictures aren't very good. The field was pretty crowded here, so you have to search a bit to find me. I'm way in the back on the left hand side of the first three pictures, to the right and always behind someone for the other pictures.
Volker and Euclid. Much better pictures. This is around the 6K mark. I was very tired, but was still able to smile and wave.
Stowers Institute. Just one picture, but again good because I'm not lost in the crowd. This is bit past the 8K mark. I am too tired to smile anymore, but I'm still plugging away.
Finish line. The one link represents the best picture, but you can hit the Previous link to see earlier pictures of me chugging towards the finish line.
Friday, September 11, 2015 , 3.4K in 26 minutes
It was a bit too warm (73F or 23C), especially with a high midday sun, to take the dog along. I had a problem with my left heel during the warmup, but it disappeared during the run. I decided to see if I could finish the first two kilometers in a total of 14 minutes. A couple of years ago, I was doing this fairly regularly, but recently it has been a struggle to run at a seven minute kilometer pace for even short distances. I made my goal, more or less, and decided, I would slow down, but not that much. I finished the third kilometer in 9 minutes, and considering that the third kilometer ended atop "no brake" hill, I was very happy. I was in agony, but it was worth it. I actually got a bit dizzy shortly after the 3K mark, but still was able to finish reasonably strong. I finished a total of 3.4 kilometers (2.1 miles) in 26 minutes. This is 2.5 minutes slower than my best time on the short loop route and translates to a 39 minute 5K. It's not as good as my best times on this route, but it is one of my better runs recently.
Monday, September 7, 2015 , 5.1K in 40.5 minutes
I ran in the Leawood Labor Day 5K for the fifth consecutive year. This year, I've been substantially off from my best pace, so I decided that any finish in under 45 minutes would be a good race. It was cool (73F or 23C) and there was a light rain during the warmup. I wore a hat, which I hate because my head gets hot, but I hate having wet hair dripping down into my eyes even more. During the race, the rain picked up and it was especially strong at the end. By the time I finished my post-run stretches, I was soaked to the gills.
The wet slippery road made me a bit more conservative, but I did try to run at a bit faster than 8 minute kilometer pace. Like almost all of my runs, I slowed down as the race progressed, but I tried hard to keep from fading too much. It helped to be running a mostly flat course. My GPS had me finishing a total 5.1 kilometers (3.2 miles) and it's normal for the GPS to produce a slightly larger value. The GPS also clocked me in at 40.5 minutes and this is close to my official time (40 minutes and 19.1 seconds). This is 6 minutes slower than my best time on the Leawood 5K route, but I'm still happy with this result.
Wednesday, September 2, 2015 , 3K in 26 minutes
It was sunny and way too hot for the dog (88F or 31C). I decided to work on speed, but instead of alternating between fast and slow minutes, I tried to put as many fast minutes together as I could. I lasted about 9/10 minutes before I faded and ran at a clip that would have extrapolated to a 35 minute 5K if I could have held that pace for the whole race. So that was pretty encouraging for me. I don't have nearly enough endurance yet, but I want to get back to the form where I was able to run several kilometers in a row at under 7 minutes each. After the first ten minutes, I coasted. I finished a total of 3 kilometers (1.9 miles) in 26 minutes. This is 2 minutes slower than my best time on the mini loop route and translates to a 43 minute 5K.
Sunday, August 30, 2015 , 2.8K in 25 minutes
It was cool for August (66F ir 19C), partly because I got an early start. There was a bit of fog hanging around, so it was fine weather to take the dog along. My calf muscles felt really sore very early in the run, but I had no joint pains. I tried to alterate between fast and slow minutes. I finished a total of 2.8 kilometers (1.7 miles) in 25 minutes. This is 5.5 minutes slower than my best time on the 143rd Street route and translates to a 44 minute 5K.
I wrapped up a very good month, having logged a total of 52 kilometers (32 miles) in 12 runs. This total distance is second only to September 2014. I think that September 2015 may end up rivaling both this past month and September 2014.
Friday, August 28, 2015 , 3.8K in 32.5 minutes
It was not too hot (72F or 22C). Although it was humid, the sun was hiding mostly behind some clouds. So I took the dog along for the run and she did okay for the most part. I myself got a bit dizzy around 3.5K (after running back up "no brake" hill), but I avoided any joint pains. I finished a total of 3.8 kilometers (2.4 miles) in 32.5 minutes. This is 6 minutes slower than my best time on the medium loop route and translates to a 43 minute 5K.
Tuesday, August 25, 2015 , 8.1K in 73 minutes
It was sunny, but very cool for August (57F or 14C) so it was very safe to take the dog along. I wanted to run a longer run, and wanted to run a loop like the one I ran on April 19, 2014. But inside of Ironwoods Park, I realized that I'd need a bathroom break if I was going to try something longer. That required a detour to the bathrooms that probably added a half kilometer and did cause some loss of time. I also had a brief backtrack around the 4K mark, but nothing serious.
The route was nice, except for the stretch of 143rd Street near Kenneth Road, wher a lot of untrimmed weeds and overgrown trees slowed me down. Next time I run this route, I might try to loop around inside of the Camden Woods complex, or extend the run up Kenneth Road to 141st Street.
The dog wasn't expecting a longer run, and I had no way to warn her, but she did very well other than a brief sitdown strike around the 3.5 kilometer mark. Actually, for much of the run, she was running ahead of me. For a long run, I did fairly well, though I certainly wasn't trying to set any speed records. Just about every leg muscle I have was sore, but thankfully, I had no joint pains. I finished a total of 8.1 kilometers (5 miles) in 73 minutes. This translates to a 91 minute 10K.
Sunday, August 23, 2015 , 3.2K in 29 minutes
It was sunny and warm (75F or 24C). That's borderline for taking the dog, but I hate to leave her behind. She did well, but it's pretty clear from her tugging on the leash at time and the need to lay in the cool grass after the run that this limit of 75F is probably a good one. I took a slow and steady pace, and other than a brief ankle twinge around 3K, I was fine. I finished a total of 3.2 kilometers (2 miles) in 29 minutes. This is 5.5 minutes slower than my best time on the short loop route and translates to a 45 minute 5K.
Friday, August 21, 2015 , 5.1K in 47 minutes
It was sunny and a bit too warm to take the dog (79F or 26C). Early in the run, I needed to take a quick bathroom break--thank goodness for the bathrooms in Ironwoods Park. I ran a slow and steady pace and had no joint pains. I finished a total of 5.1 kilometers (3.2 miles) in 47 minutes. This is 7 minutes slower than my best time on the double loop route.
Wednesday, August 19, 2015 , 5.3K in 46.5 minutes
It was cool for August (57F or 14C) and cloudy, so I felt safe taking the dog along. She enjoyed the run. With the recent completion of construction at 1143rd Street and Mission Road, I wanted to try the route through Steeplechase again, but I ran the slightly longer variation. I kept up a slow and steady pace and had no joint or muscle pains. I finished a total of 5.3 kilometers (3.3 miles) in 46.5 minutes. This is 6.5 minutes slower than my best time on the steeplechase long loop route.
Monday, August 17, 2015 , 5.1K in 45 minutes
It was another borderline day (75F or 24C) and midmorning sun, but given Cinnamon's reluctance on the previous run, I left at home after my warm-up. I decided to try the run through the Steeplechase subdivison (just south of 143rd and east of Mission) because they had a new sidewalk along the south edge of 143rd Street that made this route more convenient. I alternated fast and slow minutes and tried to make the fast mintues really fast (at least a 7 minute kilometer pace). I only succeeded in this during the first two kilometers of the run. By the time I reached "no brake" hill on the return (halfway between the 4.0 and 4.5 kilometer marks), I was too bushed to do any more fast minutes, but I did return to the fast minutes near the end of the run. I had an odd pain again in my lower back. It was in about the same spot as the last run or maybe a bit lower. I also had a bit of a problem with both heels, but mostly my left heel. I finished a total of 5.1 kilometers (3.2 miles) in 45 minutes. This is 7 minutes slower than my best time on the steeplechase short loop route.
Saturday, August 15, 2015 , 2.8K in 26 minutes
It was hot enough (795F or 26C) that I thought twice about taking the dog along. It was still midorming, so I hoped the dog would be okay. She was fine but didn't seem like she really wanted to be out running. So I turned around at 143rd Street rather than trying for a longer run. The interesting thing is that as soon as she sensed that we were returning home, she had a burst of energy and started running in front. I took a relaxed pace. I noticed an odd muscle pain in my lower back on the left hand side. It seemed like an odd place to have a running related problem. Thankfully, it was not too serious. I finished a total of 2.8 kilometers (1.7 miles) in 26 minutes. This is 6.5 minutes slower than my best time on the 143rd Street route and translates to a 46 minute 5K.
Thursday, August 13, 2015 , 3.7K in 33 minutes
It was nice weather again for the dog. Not too hot (73F or 23C) and early enough in the morning that the sun wasn't an issue. Cinnamon decided for the second time in a row to poop during the run, this time during the ninth minute. I don't know how she does it becuase I'm running as fast as I can, but she just pulls up a bit and before you know it, I'm at a dead stop, reaching for one of my poop bags. I encourage her to do all her pooping during the warmup before the run, but she doesn't seem to take the hint. I had a left ankle twinge at the start of the run, but otherwise was fine. I finished a total of 3.7 kilometers (2.3 miles) in 33 minutes. This is 6.5 minutes slower than my best time on the medium loop route and translates to a 44 minute 5K.
Monday, August 10, 2015 , 2.2K in 20.5 minutes
It was warm (75F or 24C) but early enough in the morning that the sun wasn't an issue. So I took the dog along with me on the run. I alternated between fast and slow minutes, but I lost a full minute when Cinnamon decided to take a poop break during 12th minute of the run. I had a brief twinge in the right knee. My knees almost never bother me, and I am very grateful for this. I finished a total of 2.2 kilometers (1.4 miles) in 20.5 minutes. This is 5 minutes slower than my best time on the nobrake hill double leg route and translates to a 46 minute 5K.
Saturday, August 8, 2015 , 4.9K in 45 minutes
Finally, some weather cool enough for the dog. It was 73F (23C) and cloudy. A recent storm had also knocked the humidity level down quite a bit. I tried a different loop because it would give me a nice overview of the recent street construction at 143rd Street and Mission Road. I ran along Mission Road past Prairie Star Middle School to 141st Street. I then turned east and ran through some nice neighborhood until I reached Windsor Road. I turned south and ran back towards 143rd Street. On 143rd Street I ran past Prairie Star Elementary School and then returned on Mission Road to my starting point. I had a brief pain in my right ankle at 4K and got very dizzy once the run was over. I believe that my occasional spells with dizziness are a warning about dehydration and I try to drink well before, during, and after my runs. I finished a total of 4.9 kilometers (3 miles) in 45 minutes.
Saturday, August 1, 2015 , 4.9K in 45.5 minutes
I had a strange pain in my chest. It wasn't my heart, but rather a strained muscle near the surface. I don't think it was related to the running, partly because it appeared before I even started my run. But it was an unusual place to have an ache. The run did not exacerbate the pain, thankfully. It was too hot (79F or 26C) for the dog, especially with the bright midday sun. I ran a slow and steady pace, at least until the end of the fourth kilometer. I finished a total of 4.9 kilometers (3 miles) in 45.5 minutes. This is 9.5 minutes slower than my best time on the 138th Street route and translates to a 46 minute 5K.
Thursday, July 30, 2015 , 4.2K in 36.5 minutes
It was hot (81F or 27C) with the midday sun beating down. This is much too hot for the dog. I ran a variation of the 145th Street route. I took Mohawk Circle instead of Windsor Road within Steeplechase which is slightly longer, but then ran part of the short loop in Ironwoods Park instead of the medium loop. I alternated between fast and slow minutes. I had a brief left heel pain early, but it did not last. I finished a total of 4.2 kilometers (2.6 miles) in 36.5 minutes. This translates to a 44 minute 5K.
Tuesday, July 28, 2015 , 3.2K in 29 minutes
It was really hot. The temperature was 93F (34C) and climbing. There was a heat advisory in place. I decided to run anyway, but made sure that I was well hydrated at the start and stayed well hydrated during the run. It was way too hot for the dog, of course. I tried alternating fast and slow minutes and did pretty well, with no joint pains or dizziness at all. I finished a total of 3.2 kilometers (2 miles) in 29 minutes. This is 5.5 minutes slower than my best time on the short loop route and translates to a 45 minute 5K.
Saturday, July 25, 2015 , 2.8K in 24 minutes
The dog was still being boarded, but I wanted to get a short run in. It was hot (81F or 27C) and sunny. I tried alternating between fast and slow minutes, with limited success. I had some pain in my lower back, but I think it was unrelated to the run. I finished a total of 2.8 kilometers (1.7 miles) in 24 minutes. This is 4.5 minutes slower than my best time on the 143rd Street route and translates to a 44 minute 5K.
Thursday, July 23, 2015 , 4.9K in 40 minutes
I was still in the hotel room and decided to link up to the Indian Creek hik/bike trail on the east side of Roe. I followed the trail all the way into Leawood Park and then returned along the trail almost ot Roe Avenue. I tried to alternate between fast and slow minutes and did pretty well until near the end. It was hot (82F or 28C) and sunny again, but I had no joint pains or dizziness. I finished a total of 4.9 kilometers (3 miles) in 40 minutes.
Tuesday, July 21, 2015 , 5.1K in 46 minutes
I was stuck in a hotel because the floors in our house were being refinished. I took advantage of the location to try a different route. I ran along Roe Avenue across 435 and into Roe Park. I got a bit disoriented and ran a loop in the park twice, but otherwise did well. I didn't have the dog, of course, and I took a leisurely pace. The weather was hot (82F or 28C) and sunny. My muscles were very sore, but I had no joint pains. I finished a total of 5.1 kilometers (3.2 miles) in 46 minutes.
Saturday, July 18, 2015 , 2.8K in 25.5 minutes
It was just about the same weather as last time (75F or 24C, early morning sun), but even more humid, so I left the dog behind after the warmup run. I took it slow ans easy. I had a lot of sore muscles, but no joint pain. I finished a total of 2.8 kilometers (1.7 miles) in 25.5 minutes. This is 6 minutes slower than my best time on the 143rd Street route and translates to a 45 minute 5K.
Wednesday, July 15, 2015 , 1.7K in 15 minutes
It was warm again (75F or 24C) and the sun was out, though it was still early in the morning. The dog held back a bit during the first part of the run like it was too hot, but was fine for the second half. I took it slow ans steady and had no joint pains. I finished a total of 1.7 kilometers (1.1 miles) in 15 minutes. This is 4 minutes slower than my best time on the flat route and translates to a 44 minute 5K.
Monday, July 13, 2015 , 5.4K in 50.5 minutes
It was really hot again at 82F (28C) for a mid-morning run. I left the dog behind after a very short warmup. I decided to run along 143rd Street to watch how the construction was going, but there was way too much construction and it really slowed me down. I also did too got a job of hydrating myself, so I had to take a brief bathroom break in Ironwoods Park. I think there was a glitch during this break which led to an artificial speed up, but it was not substantial enough to worry about. I had a slight twinge in the left heel, but nothing serious. I finished a total of 5.4 kilometers (3.3 miles) in 50.5 minutes though the glitch may have artificially added about 0.2 kilometers to my distance. This is 12.5 minutes slower than my best time on the Steeplechase short loop route and translates to a 46 minute 5K.
Monday, July 13, 2015 , 5.4K in 50.5 minutes
I finished a total of 5.4 kilometers (3.3 miles) in 50.5 minutes. This is 18.5 minutes slower than my best time on the r145 route and translates to a 46 minute 5K.
Saturday, July 11, 2015 , 4.6K in 40.5 minutes
It was mid morning and 75F (24C), warm enough especially with a bright sun beating down on us that I decided to leave the dog behind after the warmup. This route has a very steep hill around the 2K mark and it slowed me down quite a bit (not that I was setting any speed records earlier). I felt a bit dizzy at 3.5K but had no joint pains. I finished a total of 4.6 kilometers (2.9 miles) in 40.5 minutes. This is 6 minutes slower than my best time on the big loop route and translates to a 44 minute 5K.
Thursday, July 9, 2015 , 3.7K in 31.5 minutes
We got a break from the heat (66F or 19C). My calves felt quite sore around the 2K mark, but otherwise I was fine. The dog did fine during the run, but flopped down in the cool grass for a rest after the run, so maybe it was still a bit hot for her. I finished a total of 3.7 kilometers (2.3 miles) in 31.5 minutes. This is 5 minutes slower than my best time on the medium loop route and translates to a 43 minute 5K.
Monday, July 6, 2015 , 2.8K in 26 minutes
I tried anothe dawn run to avoid the heat, and even at dawn it was quite warm (75F or 24C). In spite of my good run in the "Four on the Fourth" race two days ago, I felt quite out of shape again. I was fortunate not to have any serious joint pains. The dog was fine. I finished a total of 2.8 kilometers (1.7 miles) in 26 minutes. This is 6.5 minutes slower than my best time on the 143rd Street route and translates to a 46 minute 5K.
Saturday, July 4, 2015 , 6.6K in 53.5 minutes
Many of my recent runs were difficult and I had to struggle just to turn in mediocre times. That's okay, as I figure that any run is better than not running at all. Still, I was a bit worried about running in the "Four on the Fourth" race, a four mile race that I had done in 2012 and 2014. I signed up anyway and I'm glad that I did. The first couple of minutes were slow because there was a logjam of runners at the start. There were about 1700 runners, and it takes a while to sort things out. My first kilometer was very good in spite of the logjam and I finished the second kilometer in almost as good a time. After that, I slowed down considerably, but I am glad to put in at least a couple of kilometers at a strong pace. It helped that the weather was not too warm (66F or 18C) though the sun was shining strongly in the early morning sky. I finished a total of 6.6 kilometers (4.1 miles) in 53.5 minutes. This is 4 minutes slower than my best time on the Ward Parkway 4M route and translates to an 80 minute 10K.
Thursday, July 2, 2015 , 2.8K in 25.5 minutes
I started at dawn to avoid the heat. It was tolerable (66F or 19C). The dog did fine, but I didn't. I still felt quite out of shape and it was quite an effort to turn in even this slow time. I did have a brief twinge in my left heel at the start of the race, but it didn't last. I finished a total of 2.8 kilometers (1.7 miles) in 25.5 minutes. This is 6 minutes slower than my best time on the 143rd Street route and translates to a 46 minute 5K.
Monday, June 29, 2015 , 2.2K in 19.5 minutes
I started out in mid morning and it was quite warm (75F or 24C) and sunny. The dog did just fine, but I was totally exhausted and barely able to finish a fairly short run. I had another twinge in my left heel early on (0.5K) but it was not too serious. I finished a total of 2.2 kilometers (1.4 miles) in 19.5 minutes. This is 4 minutes slower than my best time on the No brake hill (double leg) route and translates to a 44 minute 5K.
Saturday, June 27, 2015 , 6.6K in 60 minutes
I started, not quite at dawn, but early enough that the sun was low in the sky. It was not too bad (63F or 17C). I had the time for a longer run, so I ran through all the construction at 143rd and Mission and contiuned on through the church route. I was able to finish the first kilometer (which ends at the top of the 145th Street hill) in eight minutes, but slowed down a lot after that. I need to do more of these longer runs and build up my endurance before I'm able to run consistently at an 8 minute kilometer pace or better. I didn't have too many problems other than a slight twinge in my left heel around the 3K mark. I finished a total of 6.6 kilometers (4.1 miles) in 60 minutes. This is 13.5 minutes slower than my best time on the church route and translates to a 90 minute 10K.
Wednesday, June 24, 2015 , 2.8K in 24.5 minutes
I got up early so that the heat wouldn't be so bad. It was still very warm (69F or 21C) and quite humid. I wanted to see what the road construction was like at the intersection of 143rd Stree and Mission Road, and it is possible to get through on foot, but very little of the original road or sidewalks remain. The dog did just fine as did I (no joint pain or dizziness). I finished a total of 2.8 kilometers (1.7 miles) in 24.5 minutes. This is 5 minutes slower than my best time on the 143rd Street route and translates to a 43 minute 5K.
Monday, June 22, 2015 , 3.3K in 29 minutes
It was hot (77F or 25C) and sunny. I was worried about the dog, but she seemed to do fine during the run. I took a slow and steady pace and I had no serious joint problems. After the run, the dog flopped down twice in a grassy shaded area, so I think it might have been a bit too hot for her. Anything above 75F (24C) is a concern, though I do take into account the humidity and whether the sun is high or low in the sky or behind a cloud cover. I also watch for how much she tends to run ahead of me versus me having to tug at her to keep her going. The interesting thing for most runs is that I tug less and she runs ahead more during the second half than the first half of the run. She probably wants to conserve energy until she is convinced that the run is winding down. She knows most of the turnaround points for most of my runs. With more hot weather expected, I will have to start my runs extra early or start leaving her behind after my warmup.
My run time was not very good, but I'm not interested in setting speed records during the summer. I finished a total of 3.3 kilometers (2 miles) in 29 minutes. This is 5.5 minutes slower than my best time on the short loop route and translates to a 44 minute 5K.
Saturday, June 20, 2015 , 5.1K in 41 minutes
I ran in the Midnight 5K, a timed race. I had run this race before a couple of years ago, and both races were along Mission Road for the most part. But the route differed, including the start and finish lines. What also differed is that I ran a lot faster in 2013 than I run today, especially considering all the time I took off from running recently. Today's run started out at a reasonable pace, that would hav put me close to a 34 minute 5K, but that did not last beyond the first kilometer. I slowed down a bit for the second kilometer and then even more for the rest of the race. The weather was quite warm for a midnight run (72F or 22C) but there was no sun to contend with. I felt a bit duzzy during the whole run, but not so bad that I needed to stop. I finished a total of 5.1 kilometers (3.2 miles) in 41 minutes. I'm not sure what my official time was.
Wednesday, June 17, 2015 , 3.3K in 29.5 minutes
It was warm (73F or 23C), cloudy, and humid. I had sore muscles right from the start. The dog decided to take TWO poop breaks during the run, which slowed me down considerably. I wasn't going to set any speed records today, so no big deal. I finished a total of 3.3 kilometers (2 miles) in 29.5 minutes. This is 6 minutes slower than my best time on the short loop route and translates to a 45 minute 5K.
Monday, June 15, 2015 , 4.7K in 43.5 minutes
It was warm (72F or 22C) but the clouds kept the sun from beating down on us. I wanted to run to 143rd Street to see what the road construction was like, but they ripped out the sidewalk as well as the road, so I turned on 145th Street rather than run through the mud. I got very dizzy on the way out from Ironwoods Park. I slowed down substantially, but did not stop. I finished a total of 4.7 kilometers (2.9 miles) in 43.5 minutes. This is 11.5 minutes slower than my best time on the 145th Street route and translates to a 47 minute 5K.
Saturday, June 13, 2015 , 3K in 26 minutes
A busy schedule and travel kept me from running much. It was cool (71F or 22C) and rainy. I had no joint pains, but I almost ran out of gas on the return up "no brake" hill. I finished a total of 3 kilometers (1.9 miles) in 26 minutes. This is 2 minutes slower than my best time on the mini route and translates to a 43 minute 5K.
Monday, May 25, 2015 , 3.1K in 27 minutes
I usually write a short note to send with the GPS information when I finish my run, but I forgot to do that for this run. I think it was a warm day but otherwise unremarkable. I finished a total of 3.1 kilometers (1.9 miles) in 27 minutes. This is 3 minutes slower than my best time on the mini loop route and translates to a 44 minute 5K.
Thursday, May 21, 2015 , 1.8K in 15 minutes
I ran just after a rainstorm ended. It was cool (48F or 9C), but humid. The GPS had a glitch and put my speed at 11 kilometers per hour in the first minute. The first minute often seems to be a bit inaccurate, but this was rather extreme. At least it was in my favor this time. I had a sore left ankle and right calf during the run. I finished a total of 1.8 kilometers (1.1 miles) in 15 minutes. This is 4 minutes slower than my best time on the flat route and translates to a 41 minute 5K.
Monday, May 18, 2015 , 1.3K in 10.5 minutes
It was warm (68F or 20C) and sunny. The dog was spooked by some big lawn mowers and held me back at the start. I didn't have any joint pains. I finished a total of 1.3 kilometers (0.8 miles) in 10.5 minutes. This is 3 minutes slower than my best time on the 151st Street route and translates to a 42 minute 5K.
Saturday, May 16, 2015 , 2.3K in 19.5 minutes
It was warm (73F or 23C) and muggy. I ran at a slow and steady pace. I did not have any joint pains or sore muscles. I finished a total of 2.3 kilometers (1.4 miles) in 19.5 minutes. This is 4 minutes slower than my best time on the No brake hill (double leg) route and translates to a 43 minute 5K.
Thursday, May 14, 2015 , 1.8K in 14.5 minutes
It was cool (57F or 14C) and rainy. I had a slow start but tried to alternate between fast and slow minutes. My calves were sore, but I did not have any joint pains. I finished a total of 1.8 kilometers (1.1 miles) in 14.5 minutes. This is 3.5 minutes slower than my best time on the flat route and translates to a 41 minute 5K.
Tuesday, May 12, 2015 , 3K in 25 minutes
The weather turned cold again (45F or 7C). I felt good enough to try alternating between fast and slow minutes. I had no joint pains. I finished a total of 3 kilometers (1.9 miles) in 25 minutes. This is 1 minutes slower than my best time on the mini loop route and translates to a 41 minute 5K.
Saturday, May 9, 2015 , 3.3K in 28.5 minutes
It was another hot day (70F or 21C). It was overcast, thankfully, but still very humid. I still felt quite out of shape, but had no joint pains during or after the run. I finished a total of 3.3 kilometers (2 miles) in 28.5 minutes. This is 5 minutes slower than my best time on the short loop route and translates to a 43 minute 5K.
Tuesday, May 5, 2015 , 2.2K in 18.5 minutes
It was a bit cooler at 63F (17C) but very humid. I tried to run fast, but I was out of shape because I had run so little in April. I had a left ankle twinge but no other joint problems. I finished a total of 2.2 kilometers (1.4 miles) in 18.5 minutes. This is 3 minutes slower than my best time on the No brake hill (double leg) route and translates to a 42 minute 5K.
Saturday, May 2, 2015 , 3.7K in 34 minutes
It was sunny and hot (72F or 22C). This is the sort of weather that, if it was the summertime, I'd think twice about taking the dog along. But the dog was fine with this weather right now. I ran into a friend as I turned onto Mission and lost a minute or two when I exchanged pleasantries. I had some left ankle and foot pain and a bit of dizziness. I finished a total of 3.7 kilometers (2.3 miles) in 34 minutes. This is 7.5 minutes slower than my best time on the medium loop route and translates to a 46 minute 5K.
Saturday, April 25, 2015 , 2.9K in 26 minutes
I had taken a long break because of joint pains and just being too busy to find the time to run. I ran at a slow pace, but it still felt like quite an effort. In spite of being out of shape, I had no noticeable joint pains. I finished a total of 2.9 kilometers (1.8 miles) in 26 minutes. This is 4 minutes slower than my best time on the Bell hill route and translates to a 45 minute 5K.
Saturday, April 4, 2015 , 5.2K in 41.5 minutes
It was cold out (28F or -2C), but I had the time and energy for a longer run. I decided to take a variation on some of the loops that I take in Ironwoods Park I finished a total of 5.2 kilometers (3.2 miles) in 41.5 minutes. This is the same speed as my best time on the lodge route and translates to a 40 minute 5K.
Wednesday, April 1, 2015 , 1.2K in 10.5 minutes
I was quite sore from a vigorous evening of kickball with Nicholas and some of his friends, so I stuck to a short run the following day. I finished a total of 1.2 kilometers (0.7 miles) in 10.5 minutes. This is 3 minutes slower than my best time on the 151st Street route and translates to a 43 minute 5K.
Tuesday, March 31, 2015 , 3K in 25 minutes
It was the first hot day of the year (70F or 21C). I stuck to a slow steady pace. I felt quite thirsty at 2.5K but did not have any joint pains. I finished a total of 3 kilometers (1.9 miles) in 25 minutes. This is 1 minutes slower than my best time on the mini route and translates to a 41 minute 5K.
Friday, March 27, 2015 , 3.8K in 30.5 minutes
It was chilly (37F or 3C). I alternated fast and slow minutes. I finished a total of 3.8 kilometers (2.4 miles) in 30.5 minutes. This is 4 minutes slower than my best time on the medium route and translates to a 40 minute 5K.
Monday, March 23, 2015 , 3.3K in 26.5 minutes
This was my first run after the Spring Break trip. It was nice running weather (57F or 14C). I had a slight pain in both ankles. I finished a total of 3.3 kilometers (2 miles) in 26.5 minutes. This is 3 minutes slower than my best time on the short route and translates to a 40 minute 5K.
Saturday, March 21, 2015 , 4.2K in 32.5 minutes
I had a chance to run after our overnight stop in Norman, Oklahoma. I ran at a slow and steady pace. I had sore muscles right from the start and was a bit dizzy at the end, but I had no joint pain. I finished a total of 4.2 kilometers (2.6 miles) in 32.5 minutes. This translates to a 39 minute 5K.
Thursday, March 19, 2015 , 8.7K in 77.5 minutes
This was my third and final run on the San Antonio Riverwalk. It was warm again (66F or 19C) and again very humid. My GPS had a glitch again, but I was prepared (or so I thought). The north leg of the Riverwalk had markers in the walkway at every tenth of a mile. I decided to start at the 0.1 mile marker and head north until about the 2.6 mile marker and return, for a total of 5 miles. The problem was that I encountered a couple of dead ends near the 2.5 mile marker and had to backtrack a bit. So, because of the interference from the tall buildings, the GPS measured distance was a bit of an underestimate and because of the backtracking, the mile marker measured distance was also an underestimate. I did reach the 2.6 mile marker, so I certainly ran more than 5 miles. The GPS says that I finished a total of 8.7 kilometers (5.4 miles) in 77.5 minutes. I'm guessing that the true distance was a bit closer to 9 kilometers, but even with the underestimate, this is my second longest run ever. The pace was rather slow and translates to a 90 minute 10K.
Tuesday, March 17, 2015 , 5.7K in 52 minutes
This was my second run along the San Antonio Riverwalk. It was warm (63F or 17C) and humid. I started out looking for the south leg of the Riverwalk, but reached a couple of dead ends, partly because of construction. So I headed back for the north leg again and went a bit farther this time. There was a glitch in the GPS again at the start of the run, and I probably missed about a quarter of a kilometer in distance because of it. I finished a total of 5.7 kilometers (3.5 miles) in 52 minutes. This translates to a 46 minute 5K. I had no joint pains.
Sunday, March 15, 2015 , 3K in 24.5 minutes
I was in San Antonio at a hotel on the Riverwalk and decided to run along the north part of the Riverwalk, which is away from all the restaurants and shopping. It was a very nice day for a run (54F or 12C). The GPS did not do so well, especially at the start of the run because of all the tall buildings. This was exacerbated by the sunken landscape along the Riverwalk. I finished a total of 3 kilometers (1.9 miles) in 24.5 minutes. This translates to an 82 minute 5K.
Wednesday, March 11, 2015 , 3.1K in 24.5 minutes
It was a nice day for a run (48F or 9C). I ran at a steady pace, but still slowed down quite a bit on the uphill return. I had no joint pains. I finished a total of 3.1 kilometers (1.9 miles) in 24.5 minutes. This is 0.5 minutes slower than my best time on the mini route and translates to a 40 minute 5K.
Saturday, March 7, 2015 , 3.7K in 30.5 minutes
After I returned from New Orleans, the cold weather and the ice kept me from running for a couple of weeks. It finally got warm enough to melt all the remaining ice. It was even warm enough (45F or 7C) that I could run in shorts and a t-shirt. I set a slow steady pace. Maybe because of all the time off, I developed a "side stitch" around 1.5 kilometers. Otherwise I was fine. I finished a total of 3.7 kilometers (2.3 miles) in 30.5 minutes. This is 4 minutes slower than my best time on the medium loop route and translates to a 42 minute 5K.
Saturday, February 21, 2015 , 2.3K in 7.5 minutes
I had another afternoon run in New Orleans. The weather was even warmer (63F or 17C). I ran along the Mississippi again, though for a bit shorter distance. I finished a total of 2.3 kilometers (1.4 miles) in 7.5 minutes. This translates to a 16 minute 5K.
Wednesday, February 18, 2015 , 3.6K in 29 minutes
I had the afternoon free in New Orleans and ran along the Mississippi River. It was a warmer than what I was used to in Kansas City in February (55F or 13C). I found a nice route along the Mississipi and I kept a slow steady pace throughout the run. My ankles were sore again. I finished a total of 3.6 kilometers (2.2 miles) in 29 minutes. This translates to a 40 minute 5K.
Saturday, February 14, 2015 , 4.7K in 34.5 minutes
The research conference that Cathy was attending sponsored a 5K run that was actually 3 miles instead. It was restricted to the hotel property and you had to loop through the same route three times. The race sarted before dawn but this being Scottsdale, it was still pretty warm (55F or 13C). My ankles felt sore during most of the run. I set a pretty good pace, initially, running the first two kilometers in 14 minutes. I slowed down a bit after that, but still did pretty well. I finished a total of 4.7 kilometers (2.9 miles) in 34.5 minutes according to my GPS, but the official results were 34:05 and 4.8 kilometers (3 miles).
Thursday, February 12, 2015 , 4K in 32 minutes
I was in Scottsdale and ran in the early morning. It was very warm, of course (52F or 11C), even before sunrise. I was very stiff at the start, but gradually loosened up. I finished a total of 4 kilometers (2.5 miles) in 32 minutes. This translates to a 40 minute 5K.
Tuesday, February 10, 2015 , 2.8K in 22.5 minutes
It was warm again (52F or 11C) and I decided to try a simple run to 143rd Street and back. I set a slow and steady pace and was able to maintain this pace, even on the uphills. I finished a total of 2.8 kilometers (1.7 miles) in 22.5 minutes. This is 3 minutes slower than my best time on the 143rd street route and translates to a 40 minute 5K. I had no joint pains during the run.
Saturday, February 7, 2015 , 3.2K in 27 minutes
It was very warm (63F or 17C) and I had time for a bit longer run, though not as long as many of my Saturday morning runs. I decided to take it easy and worked on keeping a slow stead pace, even on the hills. I was only partially successful at this. I finished a total of 3.2 kilometers (2 miles) in 27 minutes. This is 3 minutes slower than my best time on the short loop route and translates to a 42 minute 5K. I had very sore leg muscles, but no serious joint pains.
Tuesday, February 3, 2015 , 1.3K in 9 minutes
I only had time for a short run and I tried to run at a fast steady pace. I actually did pretty well for the first half of the run, but could not keep up the pace on the return (which is a moderate uphill for the most part). I finished a total of 1.3 kilometers (0.8 miles) in 9 minutes. This is 1.5 minutes slower than my best time on the 151st Street route and translates to a 36 minute 5K. I had no serious joint pains during or after the run.
Saturday, January 31, 2015 , 1.7K in 13.5 minutes
It was cold (37F or 2C), blustery, and steady rain, but I went out on my run anyway. I needed a hat to keep my hair dry and I had to start under the roof at the entrance to the Pavilions swimming pool. I ran a slow steady pace, but my muscles still hurt a lot during this run. I had a slight twinge in my left ankle, but only duing the warm-ups. I finished a total of 1.7 kilometers (1.1 miles) in 13.5 minutes. This is 2.5 minutes slower than my best time on the flat route and translates to a 39 minute 5K.
Thursday, January 29, 2015 , 2.2K in 17.5 minutes
The cold weather returned (37F or 2C), but I needed to get a run in. The GPS short-changed me at the start, which happens from time to time. I did not try for any speed records and I did not alternate between fast and slow minutes. I finished a total of 2.2 kilometers (1.4 miles) in 17.5 minutes. This is 2 minutes slower than my best time on the No brake hill (two leg) route and translates to a 40 minute 5K. I had no joint pain during or after the run.
Tuesday, January 27, 2015 , 3.9K in 29.5 minutes
The weather was cold and icy until today. I could not wait around until the really warm weather arrived, but the morning run was still not too bad (46F or 8C). I tried to alternate between fast and slow minutes, but I could only keep that up for the first couple of kilometers. I finished a total of 3.9 kilometers (2.4 miles) in 29.5 minutes. This is 3 minutes slower than my best time on the medium loop route and translates to a 38 minute 5K. I had no joint pains during or after the run.
Wednesday, January 21, 2015 , 1.3K in 9 minutes
I've been too busy to run as often as I should and today I only had time for a short run. The weather was cold (30F or -1C) but tolerable. I alternated between fast and slow minutes. For this run, I was able to finish some of my fast minutes at better than a 10kph speed. I finished a total of 1.3 kilometers (0.8 miles) in 9 minutes. This is 1.5 minutes slower than my best time on the 151st Street route and translates to a 34 minute 5K. I had no joint pains before or during the run.
Friday, January 16, 2015 , 3.3K in 26.5 minutes
It was the first warm day in a long time (57F or 14C) and I was able to run in shorts and a t-shirt. I tried to run at a steady pace, but as usual my speed slowly sank during the run. Part of this is because the first half of most of my runs is downhill and the last half of most of my runs is uphill. I had no joint pains before, during, or after the run. I finished a total of 3.3 kilometers (2 miles) in 26.5 minutes. This is 3 minutes slower than my best time on the short loop route and translates to a 40 minute 5K.
Sunday, January 11, 2015 , 1.2K in 9 minutes
I had not been able to run for a while because of the cold weather and icy conditions. For this run, it was warm enough (34F or 1C) but with a light drizzle. I only had time for a short run, and I alternated between fast and slow minutes, though my fast minutes were not close to the 10kph speed that I was hoping for. I did feel a very slight twinge in my left ankle during the run, but it was much less noticeable than in earlier runs. I finished a total of 1.2 kilometers (0.7 miles) in 9 minutes. This is 1.5 minutes slower than my best time on the 151st Street route and translates to a 36 minute 5K.
Saturday, January 3, 2015 , 2.9K in 24.5 minutes
It was cold (34F or 1C) and drizzly, but after my New Year's Day race, it didn't seem too bad. I took a moderate pace just to stretch my leg muscles a bit. I had some pain in my left ankle during the warmup, but this disappeared during the run itself. I finished a total of 2.9 kilometers (1.8 miles) in 24.5 minutes. This is 5 minutes slower than my best time on the r143 route and translates to a 42 minute 5K.
Thursday, January 1, 2015 , 5.1K in 38 minutes
I signed up for the Commitment Day 5K run, which, I presume, represents a commitment to a New Year's resolution of running regularly. I knew it was going to be cold during the run, but it turned out even worse than I expected (19F or -7C). I wore an extra layer again, a long sleeved shrt between my short sleeved shirt and my running jacket. I had a hat on hand and gloves, but toughed it out without them. It was a bit windy, which was a factor during the westward portion of the run along 143rd Street. I ran a pretty strong pace for the first two kilometers, but just after the second kilometer, I had a gradual, but very long uphill segment. I convinced my body to speed bakc up again after the 3.5 kilometer mark, which marked the end of the uphill stretch and the beginning of a gradual downhill to the finish line. My GPS recorded a total of 5.1 kilometers (3.2 miles) in 38 minutes, partly because I turned it off a bit late. My official time was 37:28, which wasn't quite as good a time as the Thanksgiving Day run, which had even more hills. It was still a pretty good result considering the weather. Cold temperatures always seem to slow me down.
What now?
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