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Steve, Cathy, and Nicholas -- Steve's running log for 2016 (created 2016-01-03) |
This is a log of my runs for 2016. 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, and 2015. You can find general information about my running activities on my main log page.
Total monthly run amounts
--> July 2016, 27.7K in 7 outdoor runs.
--> June 2016, 18.6K in 5 outdoor runs.
--> May 2016, 28.6K in 7 outdoor runs, an additional 3.9K in a run that did not record properly in my GPS.
--> April 2016, 53.7K in 14 outdoor runs.
--> March 2016, 54.4K in 13 outdoor runs, an additional 5.0K in a run that did not record properly in my GPS.
--> February 2016, 18.7K in 5 outdoor runs.
--> January 2016, 21.3K in 5 outdoor runs, an additional 5.0K in a run that did not record properly in my GPS.
Totals for 2015: 451 kilometers (281 miles) in 117 runs. Average run length: 3.9 kilometers (2.4 miles).
Thursday, July 21, 2016 , 3.9K in 36 minutes
I started at dawn again, and again it was warm (79F) and humid. During the day the temperature has been in the high 90s, so I can't complain. I had some technical issues with the GPS software so I turned off the voice coach. I kept up a pretty even pace in spite of this. It helps that this route is largely level in the middle section. I finished a total of 3.9 kilometers (2.4 miles) in 36 minutes. This is 6 minutes slower than my previous best time on the block route and translates to a 46 minute 5K.
Monday, July 18, 2016 , 2.9K in 26.5 minutes
I started my run before sunrise but it was still warm (75F) and humid. I am still out of shape, so I took a gentle pace. I did experience some sore thigh muscles at 8 minutes, so it looks like I'm pushing myself a bit more. I finished a total of 2.9 kilometers (1.8 miles) in 26.5 minutes. This is 7 minutes slower than my previous best time on the 143rd Street route and translates to a 45 minute 5K.
Saturday, July 16, 2016 , 3.7K in 34 minutes
It was warm (73F) and sunny. I took a slow pace and didn't have any problems with aches or pains. I finished a total of 3.7 kilometers (2.3 miles) in 34 minutes. This is 7.5 minutes slower than my previous best time on the medium loop route and translates to a 46 minute 5K.
Friday, July 15, 2016 , 2.8K in 27 minutes
It was warm (81F) and sunny. I was still out of shape, so I took a slow and steady pace. The good thing about the slow pace is that I almost never have problems with joint pain. I finished a total of 2.8 kilometers (1.7 miles) in 27 minutes. This is 7.5 minutes slower than my previous best time on the 143rd Street route and translates to a 47 minute 5K.
Saturday, July 9, 2016 , 3.8K in 37.5 minutes
It was warm (75F), humid, and sunny. I was still out of shape and not used to running in the sun and heat. So I stuck to a very slow and steady pace. The nice news about my slow and steady runs is that I rarely have problems with joint pains. This run was no exception. I finished a total of 3.8 kilometers (2.4 miles) in 37.5 minutes. This is 11 minutes slower than my previous best time on the medium loop and translates to a 49 minute 5K.
Monday, July 4, 2016 , 6.6K in 57.5 minutes
I signed up a long time ago for a timed 4 mile run, Four on the Fourth. That was before I realized that I'd be battling a summer cold through most of the month of June. I was really out of shape, but decided I had to show up for this run. If necessary, I'd walk part or all of the route. I actually did fairly well, and set close to a nine minute kilometer pace through out the run. I had a very slight pain in my left heel early, and felt a bit dizzy late, but had no serious problems. I finished a total of 6.6 kilometers (4.1 miles) in 57.5 minutes. This is 8 minutes slower than my previous best time on the Ward Parkway 4 mile route.
Saturday, July 2, 2016 , 3.9K in 37 minutes
One more chance to run before the July 4 race. There was a light rain thoughout the run. I tried to run at a slightly faster pace than my previous run. I finished a total of 3.9 kilometers (2.4 miles) in 37 minutes. This is 7 minutes slower than my previous best time on the block route and translates to a 47 minute 5K.
Thursday, June 30, 2016 , 2.8K in 30.5 minutes
I had a long layoff because I've been battling a summer cold. It isn't serious, but it limits my physical activities. I decided that I had to run today, even though I wasn't totally over my cold, just to see if I would be in good enough shape to run in a timed 4 mile race on July 4. I felt tired and achy during the warm-up, but I did fine once the race started. I deliberately chose a very relaxed pace. The good news is that at such a slow pace, there wasn't much serious I finished a total of 2.8 kilometers (1.7 miles) in 30.5 minutes. This is 11 minutes slower than my previous best time on the 143rd Street route and translates to a 53 minute 5K. 70F, cloudy, post storm. Tired and sore muscles starting during warm up. No joint pains.
Saturday, June 11, 2016 , 3.9K in 33 minutes
It was warm (73F), partly cloudy, and humid. My left ankle felt a bit sore at the 6 minute mark, and I also felt a bit dizzy at 28 minutes. I finished a total of 3.9 kilometers (2.4 miles) in 33 minutes. This is 3 minutes slower than my previous best time and translates to a 43 minute 5K.
Thursday, June 9, 2016 , 2.9K in 25 minutes
It was a warm morning (70F) and sunny, though the sun was low enough in the sky that it wasn't much of a factor. I misplaced my headphones, so I tried running without them. I set up a slow pace and kept it up until the return along "no brake" hill. I had no serious aches or pains. I finished a total of 2.9 kilometers (1.8 miles) in 25 minutes. This is 5.5 minutes slower than my previous best time on the 143rd Street route and translates to a 43 minute 5K.
Sunday, June 5, 2016 , 6.2K in 53 minutes
I was in Baltimore for the Simon family picnic, and I noticed that there was a Sunday morning run that I could participate in before the picnic started. It was a race to benefit the Naitonal Foundation for the Blind, a group that supports Braille programs, among other things. They came up with a really cute name, The Six Dot Dash. It was a 6K run, of course, and it wound its way along the gorgeous Federal Hill neighborhood to the Inner Harbor area. It was a warm morning (73F) and muggy. I had a problem with an untied shoe right after the start of the race, but I wasn't going to set any speed records today anyway. Near the end of the race, there was a small rock that found its way in my shoe to a rather annoying location. Short of taking off my shoe and shaking it out, there was nothing I could do about the rock. My GPS recorded a slightly larger distance, 6.2 kilometers or 3.8 miles and it took me about 53 minutes. I accidentally lefy my GPS on for an extra minute at the end of the race, so my actual time was probably closer to 52 minutes. It's still a slow pace, but I didn't have any serious aches or pains, so that's good.
Wednesday, June 1, 2016 , 2.8K in 28 minutes
I was still quite achy from the 8K race but I wanted to get a long slow run in to keep my legs from feeling even worse. I finished a total of 2.8 kilometers (1.7 miles) in 28 minutes. This is 8.5 minutes slower than my previous best time on the 143rd Street route and translates to a 50 minute 5K.
Monday, May 30, 2016 , 8.2K in 67.5 minutes
I signed up for an 8K race starting an finishing next to Loose Park. It was warm (72F) and sunny. I got there early to avoid parking problems and no matter what I did during my warmups, both of my ankles were bothering me. The problem disappeared though early into the run itself. My right toes felt a bit tight at the 3K mark and I had problems with a sore left ankle at 4K. This was a bit higher than the earlier ankle problem I finished a total of 8.2 kilometers (5.1 miles) in 67.5 minutes. This is my first time on this route.
Saturday, May 28, 2016 , 4K in 34 minutes
It was warm compared to the recent weather (63F), partly cloudy, and humid. My left ankle was very sore during the warmup, but this faded during the run itself. I developed a sore right knee and achy thigh muscles late in the run. I finished a total of 4 kilometers (2.5 miles) in 34 minutes. This is 4 minutes slower than my previous best time on the block route and translates to a 43 minute 5K.
Tuesday, May 24, 2016 , 2.9K in 27 minutes
I ran early in the morning, I wanted to do a longer run, like the block route, but on the way to 143rd Street, I heard a lot of thunder in the distance. I thought it best to turn around at 143rd Street. A light rain started falling during my return, and it really came down hardI finished a total of 2.9 kilometers (1.8 miles) in 27 minutes. This is 7.5 minutes slower than my previous best time on the 143rd Street route and translates to a 48 minute 5K.
Tuesday, May 17, 2016 , 3.2K in 29 minutes
It was cool for May (54F) and cloudy. Everything hurt. My left ankle started hurting during the warm-up. During the run, my right ankle, my right knee, and my lefy hip joined in. I took a slow pace. I finished a total of 3.2 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 45 minute 5K.
Saturday, May 14, 2016 , approximately 3.9K, time unknown
It was chilly again (48F or 9C) and very windy. I was fine with just a t-shirt and shorts, though. I forgot to charge my iPhone during the night and did not notice until I was outside. Only 10%! I thought it wouldn't hurt to try the GPS, and it did fine for about 18 minutes. minutes per kilometer, a pretty slow pace. My left ankle had been bothering me enough that I didn't want run during the week and today I decided to take a very slow pace. I was averaging about 9 minutes per kilometer. I don't know how long the entire run took, but at the pace I was going, 35-36 minutes would be a reasonable guess. I ran the block route, which is about 3.9 kilometers (2.4 miles).
Saturday, May 7, 2016 , 3.7K in 31 minutes
It was warm again (63F or 17C) and sunny. My left ankle bothered me again during the warmup, and I felt a second twinge, this time in my right ankle after 3 minutes. I tried a slow and steady pace. 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, May 5, 2016 , 3.9K in 33 minutes
I tried another dawn run. It was a bit chilly (48F or 9C). My left ankle felt a bit stiff during warmup, so I decided to take a slow and steady pace. I started to feel a bit of soreness in the left ankle around 20 minutes. I finished a total of 3.9 kilometers (2.4 miles) in 33 minutes. This is 3 minutes slower than my previous best time on the block route and translates to a 42 minute 5K.
Tuesday, May 3, 2016 , 2.8K in 23.5 minutes
45F, dawn run. Running jacket and shorts. Alternated fast/slow. Slight twinge in left heel. I finished a total of 2.8 kilometers (1.7 miles) in 23.5 minutes. This is 4 minutes slower than my previous best time on the 143rd Street route and translates to a 42 minute 5K.
Saturday, April 30, 2016 , 4K in 33 minutes
61F, partly sunny, humid. Tight toes at 24 min. Right thigh cramp at 5 min. Sore left heel. I finished a total of 4 kilometers (2.5 miles) in 33 minutes. This is 3 minutes slower than my previous best time and translates to a 42 minute 5K.
Thursday, April 28, 2016 , 3.3K in 29 minutes
55F, sunny. Sore left heel during warmup. Right thigh cramp at 2K. I finished a total of 3.3 kilometers (2 miles) in 29 minutes. This is 5.5 minutes slower than my previous best time and translates to a 44 minute 5K.
Tuesday, April 26, 2016 , 3K in 27 minutes
I was still a bit stiff from the four mile race on Sunday, but I think it is important to get even a short slow run when you're stiff, just to keep things from getting worse. I delayed my run a bit because of a storm. I don't mind the rain, but there was lightning in the area as well. When I did go out, the rain had subsided, but only temporarily. It was 63F (17C) and quite humid. I felt a small pain in my left ankle during the warmup and pain in both heels early in the run. But neither pain persisted for long. The rain started again lightly around the halfway point. It held off mostly though until I finished, but I got thoroughly drenched during my cooldown walk. Wet is okay--it's not like I'm a melting witch or anything. I finished a total of 3 kilometers (1.9 miles) in 27 minutes. This is 4 minutes slower than my previous best time on the mini loop route and translates to a 45 minute 5K. When I run slowly, I try for a consistent pace, even on the uphills and I did pretty well at this today, averaging a nine minute kilometer for each of the three kilometers. Usually that last kilometer is slow because of my return up "no brake" hill, but today I was able to persist.
Sunday, April 24, 2016 , 6.5K in 46 minutes
I signed up for the Trolley Run, a four mile timed run. It started in Waldo. Where's Waldo, you might ask. Waldo is a neighborhood in Kansas City, Missouri, centered around 75th Street and Wornal Road. The route took us through the scenic neighborhood of Brookside and ended up at the Plaza. That's asking a lot, you might think to make people walk all the way back to Waldo after enduring a four mile run. No, it was actually easier than that. You have to park at the Plaza (tons of parking, especially on a Sunday morning) and then take a bus to the starting gate at Waldo. When you finish your run, just hop in your car and go.
It's good that the organizers had everyone park at the Plaza, because there were thousands of runners. I don't have the official count yet, but I saw a bib number of 8630, implying that there were at least that many runners, maybe more.
The nice thing about the one way route from Waldo to the Plaza is that it was mostly downhill and the parts that weren't downhill were pretty flat. That allows you to run very fast. It almost seems like cheating--running to a finish line that is a lower altitude that the starting line. But that's also true of the Boston Marathon which drops 460 feet from start to finish, so who am I to complain. Bad analogy because there is no "Heartbreak Hill" between Waldo and the Plaza.
The run had pace groups, and I decided to run with the 44 minute pace group. The pacers wore yellow shirts and carried a pole marked with their pace time. A 44 minute time is a very ambitious goal for me. My best time in a timed four mile race was 47:39, and that was two years ago. My most recent timed four mile race was almost 52 minutes. But that was on a course with a lot of ups and downs, and I felt I had a shot at a pretty good time.
The weather was nice, 63F or 17C, and sunny. There was a strong wind, but since it was coming from the south, it would help push us even faster towards the Plaza. The start went out in waves, with the fastest waves going first, of course. There were so many runners in the 44 minute pace group, that I lost sight of the pacers at the start of the race. I just settled down and ran at a fairly brisk pace, slightly faster than seven minutes per kilometer (roughly equal to an 11 minute mile). Now I can run as fast as a six minute kilometer (about a 10 minute mile) but not for long stretches. So I was really pushing my limits. I finished the first two miles in 22 minutes, which would actually extrapolate to a 44 minute total time. Then I reached the five kilometer mark in 34 minutes, which matched my best time ever in a timed 5K run. I was thoroughly exhausted at this point, but I tried to keep up the same pace. It wasn't to be. The pacers caught up and passed me around the 5K mark and while I tried to keep with them, they gradually faded out of sight. I settled back into an eight minute kilometer pace for the rest of the run, which still pretty good for me. I finished the sixth kilometer in just under 42 minutes, which I think is a first for me, even during practice runs. The last half kilometer took another 4 minutes, making my total time 46 minutes. The official time was 46:13. That's a minute and a half better than any other timed four mile run.
My ankles were a bit stiff after the run and my feet felt like someone had repeatedly pounded them with hammers. But the pain was relatively minor, all things considered.
Driving home from the race along Ward Parkway, I noticed one of the yellow-shirted pacers running up the hill along Ward Parkway. This is after a four mile run. These people are made up of sterner stuff than I am.
Saturday, April 23, 2016 , 3.9K in 37.5 minutes
I had originally planned to run on Friday, but Friday got the better of me. With a timed race on Sunday, it would violate my run of never running on two consecutive day. But I still felt a strong need to run, if only to stretch all my joints. I had played kickball with Nick and some of the neighborhood kids, which meant a lot of short sprints. This was bothering me two days later, so I thought a gentle pace might help stretch my leg muscles and work out any aches or sore points.
It was bit cool for April (48F or 9C) but sunny. I started at a very, very, slow pace (about an 11 minute kilometer). Gradually, I picked up the pace to something closer to a 9 minute kilometer. This was a rare run where the times got better as the run progressed. I finished a total of 3.9 kilometers (2.4 miles) in 37.5 minutes. This is 7.5 minutes slower than my previous best time on the block route and translates to a 48 minute 5K.
Wednesday, April 20, 2016 , 3K in 24 minutes
It was a nice day for a run, 64F (18C) and sunny. It tried alternating between fast and slow minutes, but my fast minutes weren't really that fast. I had some high right ankle pain at the start and felt a bit dizzy at end. Dizziness usually means that I need to keep myself better hydrated. I finished a total of 3 kilometers (1.9 miles) in 24 minutes. This is 1 minutes slower than my previous best time on the mini loop route and translates to a 39 minute 5K.
Monday, April 18, 2016 , 2.8K in 24.5 minutes
It was warm (61F or 16C) and a light drizzle that turned into a soft rain. The humidity was noticeable, possibly for the first time in Kansas City this year. All my leg muscles were sore from my previous 10K run, so I decided to run slow and steady, trying to keep my uphill pace close to everything else. I finished a total of 2.8 kilometers (1.7 miles) in 24.5 minutes. This is 5 minutes slower than my previous best time on the 143rd Street route and translates to a 43 minute 5K.
Saturday, April 16, 2016 , 10K in 86.5 minutes
It was great running weather again, 55F (13C) and cloudy. I was thinking about trying a longer run, but at a slower pace. I was targetting a 14 minute mile (a bit faster than a 9 minute kilometer) because that's the minimum pace required for many half marathons. I'm not anywhere close to running a half marathon yet, but it doesn't hurt to dream. I was slightly ahead of a 14 minute mile pace for the first seven kilometers and even though I slowed down a lot after that, I still averaged just a bit better than a 14 minute mile for the entire run. My toes felt a bit squeezed together at 34 minutes. This was a problem earlier with the new shoes, but I thought I had broken the shoes in enough over the past month to avoid this. I also had a sore right hip, an unusual joint for me to feel pain in. I finished a total of 10 kilometers (6.2 miles) in 86.5 minutes. This is my first time on this route.
Wednesday, April 13, 2016 , 1.2K in 8.5 minutes
It was nice weather, 54F (12C) and sunny. I was tight on time, and decided to run my shortest route (the 151st Street route) and run it fast all the way. The first half kilometer was extremely fast, better even than a six minute kilometer pace. But I could not maintain after the first three minutes, which is not too surprising. So I still have a long way to go to running an entire 5K race at such a pace. I still did fairly well, finishing a total of 1.2 kilometers (0.7 miles) in 8.5 minutes. This is 1 minute slower than my previous best time on the 151st Street route and translates to a 34 minute 5K.
Monday, April 11, 2016 , 3.3K in 25 minutes
It was warmer (54F or 12C) and sunny, but also quite windy. I alternated fast and slow minutes and today most of my fast minutes were really fast, at a 7 minute kilometer or even a 6 minute kilometer pace. My long term goal, if I can get in shape faster than my body degrades, is to run an entire 5K race at a 6 minute kilometer pace. That's a 30 minute 5K, of course. My best time ever for a timed 5K was 34 minutes, but that was on a very flat route and quite a while ago. But after this run, I felt like a 30 minute 5K was still within reach. My calves felt very sore at 15 minutes, which I took as a good sign. Sore muscles is evidence that I'm buidling up strength and endurance in my legs. Sore joints on the other hand are something I worry a lot about. I'm quite a bit overweight, and that just exacerbates the chances that one of my joints will give out. So far, I've been reasonably lucky with my joints, partly because I do tend to back off or slow down when a joint pain becomes chronic. This run was only sore muscles and that's just the way I like it. I finished a total of 3.3 kilometers (2 miles) in 25 minutes. This is 1.5 minutes slower than my previous best time on the short loop route, but still one of my best times in quite a while. This translates to a 38 minute 5K.
Saturday, April 9, 2016 , 3.9K in 30 minutes
It was 42F (6C) and sunny. In the dead of winter, I might have tried running in shorts in this temperature, but for April, it seemed best to have a running jacket and pants. I alternated between fast and slow minutes, but both the fast and slow minutes were not as good after the first kilometer. I didnt have any aches or pains. I finished a total of 3.9 kilometers (2.4 miles) in 30 minutes. This is 1 minute faster than my previous best time on the block route and translates to a 39 minute 5K.
Thursday, April 7, 2016 , 3.1K in 23 minutes
It was nice (63F or 17C) though there was a very strong wind coming from the west. I decided to try to alternate between fast and slow minutes again and tried like the previous run to go faster than normal. I made very good time, actually, though the slowdon on the return up "no brake" hill was typical. I did feel a bit dizzy right near the end of the run. I finished a total of 3.1 kilometers (1.9 miles) in 23 minutes. This is 1 minute faster than my previous best time on the mini loop route and translates to a 38 minute 5K.
Tuesday, April 5, 2016 , 2.8K in 21.5 minutes
It was a bit chilly for April (43F or 7C) but I was fine in shorts and a t-shirt. I decided to alternate fast/slow minutes and today my fast minutes were really fast. I did slow down a bit for the return on "no brake" hill, but I was pleased overall with my timing. I did feel a bit dizzy at 18 minutes, but had no aches or pains. 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.
Sunday, April 3, 2016 , 2.8K in 26 minutes
I was in Chicago for a weekend trip, and even though it was cold (30F or -1C) and even though I had nothing warmer than running shorts and a t-shirt, I decided to try running at dawn. It was definitely uncomfortable, but I stopped noticing after 15 minutes. The short stretch along Lake Michigan was scenic, but the breeze off the water, which would be welcome in warmer weather, was difficult to bear. In the future, if I find myself in downtown Chicago in warmer weather, the path along Lake Michigan goes for miles and miles. I took a slow pace and a long stairway slowed me down further, as well as an united shoe at 5 minutes. The GPS has troubles around tall buildings and had me on the wrong side of the Chicago River at the end. I finished a total of 2.8 kilometers (1.7 miles) in 26 minutes, which translates to a 47 minute 5K.
Wednesday, March 30, 2016 , 3.3K in 27.5 minutes
It was warm (57F or 14C) and cloudy with a light wind. I took a slow and steady pace with the usual slowdown on "no brake" hill. My calves got very sore at 11 minutes. I usually don't mind muscle soreness as much as joint pain. 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. March was one of my best months ever. I logged almost 60 kilometers (37 miles) and ran 14 times.
Sunday, March 27, 2016 , 3.9K in 31 minutes
It was late in the afternoon, but sunny and warm (52F or 11C). I alternated between fast and slow minutes, though I slowed down quite a bit around the new construction on 143rd Street (between the 2.5K and 3K marks). I had no serious aches or pains. I finished a total of 3.9 kilometers (2.4 miles) in 31 minutes. This is 2.5 minutes faster than my previous best time on the block route and translates to a 40 minute 5K.
Friday, March 25, 2016 , 2.8K in 23 minutes
I ran just after sunset and the weather was reasonably warm (54F or 12C). I only had time for a short run, but decided that I should start working on speed again. So I tried alternating between fast and slow minutes. I was very stiff at the start of the race, as if I had not spent enough time warming up. This passed quickly, though. I finished a total of 2.8 kilometers (1.7 miles) in 23 minutes. This is 3.5 minutes slower than my previous best time on the 143rd Street route and translates to a 41 minute 5K.
Wednesday, March 23, 2016 , 3.7K in 29.5 minutes
It was warm (63F or 12C), but very windy. I alternated between fast and slow minutes. I did fine, even in my new running shoes, which usually squeeze my toes too much. 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.
Monday, March 21, 2016 , 3K in 24.5 minutes
I had just enough time for a quick run into Ironwoods Park. It was warm for Kansas City (61F or 22C) but no humidity at all compared to my previous runs. I used my old running shoes again, just because I did not have time to search for my new shoes. I felt a bit dizzy at 22 minutes, but was otherwise okay. I finished a total of 3 kilometers (1.9 miles) in 24.5 minutes. This is 0.5 minutes slower than my previous best time on the mini loop route and translates to a 41 minute 5K.
Saturday, March 19, 2016 , 5.1K in 48 minutes
The cruise docked at Key West and I had a free hour before the ship left port. I wanted to run to the landmark buoy that represents the southernmost point in the continental United States. I took a couple of wrong turns before I got oriented properly. It was hot (81F or 27F) and muggy. I finished a total of 5.1 kilometers (3.2 miles) in 48 minutes.
Thursday, March 17, 2016, 5K in 42 minutes.
I signed up for the Disney Castaway Cay 5K. It's an informal fun run organized by the Disney Cruise Lines on the day that the ship stops at the Disney private island, Castaway Cay. My GPS was not working, so I don't have a map of this run. I did finish in about 42 minutes, which was pretty good for a day that was very hot and humid. I took a dip in the ocean after the run was over.
Wednesday, March 16, 2016 , 4.5K in 40.5 minutes
I took a pre-dawn run because today was our check-out day at the hotel and I wanted give myself plenty of time to pack. I also thought it might help with the temperature. While the heat wasn't too bad (72F or 22C), the humidity was still pretty bad. My little toes on both feet were a bit sore. It was not the previous runs, I think, but rather a new pair of shoes that I was wearing at other times on the vacation. I decided to put a bit of tissue paper around the little toes though I'm not really sure if that helped. On this run, I decided to stay on the boardwalk again, but ran north rather than south. I took a leisurely pace again. I finished a total of 4.5 kilometers (2.8 miles) in 40.5 minutes. This translates to a 45 minute 5K.
Monday, March 14, 2016 , 7.7K in 72 minutes
I was on vacation at Miami Beach and decided to run along the boardwalk all the way to the southern tip of the island. I got to run out onto a lookout point at the pier at the bottom of Miami Beach. On the way back, I overshot my starting point by about a half kilometer before I realized that I went past the hotel. The weather was warm (75F or 24C), but the very high humidity made things feel a lot worse. I took a very leisurely pace, partly because of the heat and humidity, partly because I usually don't try to run fast on my out of town runs. My 5K mark was 46 minutes. I finished a total of 7.7 kilometers (4.8 miles) in 72 minutes.
Saturday, March 12, 2016 , 6.7K in 52 minutes
I signed up to run in the "Sweet 16" which is a series of four timed races of 4 miles each. The first of these is the St. Patrick's Day run held in Westport. There were a couple of thousand runners in this race. It was a fine day for a run, with a temperature of 52F or 11C. I started out fast, finishing the first kilometer in under 7 minutes. There remaining kilometers were close to an 8 minute kilometer or slower. I crossed the 5K mark at 38 minutes. I finished a total of 6.7 kilometers (4.2 miles) in 52 minutes. My official time was 51:47, as recorded at this website (search for my name or bib number 1522) and you can also find some pictures and a brief video of my finish. I felt pretty good during the run, but I must have sounded awful because very early in the run, someone looked over at me and asked if I was okay. It's weird, but for me the first kilometer of a run always seems like the hardest. I had the usual problem of numbness in my toes because of tight shoes, and I also had some brief knee aches after the run ended.
Tuesday, March 8, 2016 , 4.6K in 36.5 minutes
It was warm (57F or 13C), cloudy, with a light wind. I decided to run towards the construction on the recently closed portion of 143rd Street. When I got to Roe and 143rd, there was a fair amount of equipment moving around. So rather than running through the construction, I turned back and retraced my route along 143rd Street and along Mission Road. I took a fast pace at the start, but slowed down steadily after the first kilometer. I finished a total of 4.6 kilometers (2.9 miles) in 36.5 minutes. This is my first time along this route and it translates to a 40 minute 5K.My toes felt a bit tight in my new running shoes, but I otherwise had no problems.
Sunday, March 6, 2016 , 2.8K in 23 minutes
It's gotten warm enough that I can think about early morning runs again. I started just after dawn and the temperature (46F or 8C) was just warm enough that I could get by with shorts and a tshirt. I still felt a bit out of shape, so I kept the pace at a moderate level. My right ankle had a brief twinge, but I was fine overall. I finished a total of 2.8 kilometers (1.7 miles) in 23 minutes. This is 3.5 minutes slower than my previous best time on the 143rd Street route and translates to a 41 minute 5K.
Friday, March 4, 2016 , 3.1K in 25 minutes
It was warm again (55F or 13C), sunny, with a light wind. I decided to try a new pair of shoes. My size 12 shoes were squeezing my toes and I thought it might be worthwhile to try an inexpensive pair of size 13 shoes. But I noticed some joint pains in both ankles even during the warmup, and the shoes did not seem to have as much cushioning as my regular running shoes. So after this outing, I may end up using those 13s for stuff other than running. I decided to take an easy pace, partly because of the new shoes and partly because I was still out of shape. 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.
Wednesday, March 2, 2016 , 3.2K in 28 minutes
It was warm (48F or 9C), sunny, but a bit windy. I was fine with shorts and a tshirt. I've avoided running for a while because of a nagging cold. I noticed a bit of sinus pain during the warmup. I guess the jarring motion of the run irritated those sinuses. Because of that and because of the layoff, I took a slow and steay pace. I had to wait for an ambulance before crossing Mission Road on the return, and had my normal slowdown on "no brake" hill. Other than the sinus pain, I felt pretty good. I finished a total of 3.2 kilometers (2 miles) in 28 minutes. This is 4.5 minutes slower than my previous best time on the short loop route and translates to a 44 minute 5K.
Sunday, February 21, 2016 , 1.7K in 12 minutes
I had another chance to run in San Diego and this time I headed north all the waterfront. It was an early evening run and the temperature was 63F (17C). I was running at a faster than expected pace and my leg muscles felt sore right from the start. I decided to keep the run short so as not to push my luck. I did lose a bit of time because of an untied shoe at 6 minutes. I was unfamiliar with the territory and didn't quite stop at my starting point. I had no serious aches or pains. I finished a total of 1.7 kilometers (1.1 miles) in 12 minutes. This translates to a 35 minute 5K.
Friday, February 19, 2016 , 4.8K in 37 minutes
I was in San Diego for a research conference and found some time in the early evning to get a run in along the water. It's not as nice as the beach runs on Coronado Island, but still a pleasant experience. I ran at a moderate pace, slightly faster than an eight minute kilometer. With my tight shoes, I noticed a bit of a problem in my right toes around the 32nd minute, but otherwise was fine. I finished a total of 4.8 kilometers (3 miles) in 37 minutes. This translates to a 38 minute 5K.
Tuesday, February 16, 2016 , 2.8K in 22.5 minutes
The temperature was warm for February (45F or 8C) but windy enough that I felt it best to wear my running pants and jacket. I started out fast, but slowed down substantially as the run wore on. My calf muscles felt sore after 5 minutes, but I was otherwise okay. I finished a total of 2.8 kilometers (1.7 miles) in 22.5 minutes. This is 3 minutes slower than my previous best time on the 143rd Street route and translates to a 40 minute 5K.
Saturday, February 6, 2016 , 6.5K in 51.5 minutes
The weather was mild for February (34F or 1C), sunny, and calm. I wore running pants, a running jacket, and gloves, which I took off after 11 minutes. I tried alternating between fast and slow minutes, but more or less ended up running most of the time at a midling pace. I had no serious aches or pains. I finished a total of 6.5 kilometers (4 miles) in 51.5 minutes. This is 0.5 minutes faster than my previous best time on the Church/137th Street route and translates to a 40 minute 5K.
Monday, February 1, 2016 , 2.9K in 21.5 minutes
The temperature was normal for February (39F or 4C) and there was no wind. I was fine with just a light running jacket and shorts. I finished the first kilometer in seven minutes, which included the uphill section of the 145th Street hill. That took a lot out of me and I slowed down a bit on the flat stretch to 143rd Street and even more on the return up "no brake" hill. I had no serious aches or pains during the run. I finished a total of 2.9 kilometers (1.8 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.
Friday, January 29, 2016 , 3.6K in 28 minutes
It was warm for January (57F or 14C) and sunny. I decided to run fast and steady for the early stretch and finished the first two kilometers in 14 minutes. I slowed down a lot after that, partly because I was tired and partly because I developed some pain in my left heel. Even with that slow down, I ran one of my better times on this route. I finished a total of 3.6 kilometers (2.2 miles) in 28 minutes. This is 1.5 minutes slower than my previous best time on the medium loop route and translates to a 39 minute 5K.
Friday, January 15, 2016 , 3.3K in 27 minutes
There was more cold weather (30F or -1C) and windy to boot. I was okay with my light running jacket and running pants. I had gloves on, but took them off at 12 minutes. My right foot felt sore during the warmup, but I was otherwise okay. 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.
Saturday, January 9, 2016 , 6.5K in 52 minutes
It was cold again (23F or -4C) and there was a strong northwest wind. I did pretty well in spite of the cold and ran the second half of the run faster than the first half. My shoes still seem a bit tight and that seems to be causing a bit of numbness in my right toes. Otherwise I was fine. I finished a total of 6.5 kilometers (4 miles) in 52 minutes. This is 2 minutes faster than my previous best time on the Church/137th Street route and translates to an 80 minute 10K.
Tuesday, January 5, 2016 , 2.8K in 24 minutes
It was very cold (21F or -6C) and windy. The wind was especially fierce on the return portion of the run. I ran at a slow and steady pace (actually running a bit faster at the end of the run than at the beginning). My calf muscles started aching at 6 minutes and again at 11 minutes, but I had no joint pains. I finished a total of 2.8 kilometers (1.7 miles) in 24 minutes. This is 4.5 minutes slower than my previous best time on the 143rd Street route and translates to a 43 minute 5K.
Friday, January 1, 2016 , 5.1K in 38 minutes
There was a lot of ice all around, which kept me from running for the past four days, but I signed up for this Commtment Day 5K race knowing that it would be run on the roads, which (unlike the sidewalks) were completely ice free. It was cold (27F or -3C) but sunny and only a light wind. I wore two layers underneath my running jacket and warmed up pretty quickly. My first two kilometers were fast, but I had to stop and tie my shoe at the 16 minute mark and there was one small patch of ice at 36 minutes that I stopped running and walked gingerly over. I finished a total of 5.1 kilometers (3.2 miles) in 38 minutes. My official time was 37:52. This is as fast as my previous best time on the New Years Day 5K route.
What now?
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