Perfect night for a run

[truckster]

It was 63 degrees and calm this morning - just about perfect. Unfortunately, I spent all of yesterday afternoon digging for a slab for my new 8x15 shed, so my muscles were sore and tight. There was no way I wasn't going to roll out of bed to get my 100, though, so I put in 4.1 and ended the month at 102.4 miles. Not bad for an old man who survived cancer last year.

[kingsolver72]

I’d say well done.
I can’t imagine running having gone through what you have.
I barely got 4 miles in this morning (6:10am @ 47*) which gets my total to 11.3 miles in this week so far. 4.2 miles is my longest run so far. I need to bump up to 5 then eventually 6 for the long.
I’m hoping to run this Saturday which will be my first week of getting in 4 runs in a week.
I’m shooting for every other day.

[kingsolver72]

I beat feet out the door at 5:50 this morning. Longest run of the year so far.
5.85 miles @ 63*.

Can’t image running at elevation.

17.1 miles for the week. I got 4 runs in this week. It helped that I had a couple days off.

[truckster]

Excellent work!

[kingsolver72]

I did a 3.2 mile run this morning. 05:50 @ 53*.
Yesterday was a full day of rest. My right big toe was bugging me. I thought metatarsalgia??? I thought I would stretch my foot and toes. No relief all day.

I remember a while back hearing someone talking about if you have an issue let’s say in your right foot the problem can actually be you left hip. I had always blown off that kind of explanation.(my wife is a nurse by the way)
Another thing I’d always kind of poopoo’ed is foam rollers.
Well my wife has a couple of different types of foam rollers.
Back to my toe. Nothing I was doing was helping relieve my toe and I knew that I wanted to run today but I didn’t want to be stupid and jack my feet up from grinding it out.
I thought what can I lose if I try what others have said works?
Ok, 9:00 last night I ask my wife where her foam roller was?
I got it out laid on it and rolled my lower and upper back. Not impressed...rolled my right hip. Again, nothing special.
Rolled my left hip, because what you do on the right side you do on the left, correct?
As I start to roll the left side I immediately feel discomfort/PAIN!
I spend maybe 10 minutes rolling my hip. When I finished no pain in my toe.
This morning I have no issues with my feet.

Sometimes someone else’s way is wiser...the invention of the foam roller is pure genius.

[truckster]

I'm glad that worked for you.

I went 7.6 this morning. It was 43 degrees with a stiff breeze when I left. By the time I was done it was 50 degrees and the wind had let off to just enough to provide some cooling. There's an old saying that if you don't like the weather here, just wait 15 minutes, and it's going to change.

You said something about running at altitude earlier. It's really not a big deal once you're used to it. My highest run was at 10,000 feet, and I was dying within a few dozen steps. But when you run at the same altitude all the time, your body adjusts.

[kingsolver72]

My wife and I were in Castle Rock, Co. a few years back and we walked up to the rock. It was pretty a good effort going up. It has a trail that spirals around the rock as you ascend.There was this guy that was running down from the top. I estimated that he had run to the top. I’m guessing he may have been a trail runner or ultra marathoner training. I made mention to my wife that I was impressed. Looking back I’m inspired.

I’m really glad he wasn’t yelling “bear!” as he made his desent

Castle Rock is over 6000’ and Ottawa right at 900’.
Again just walking up had me sucking air.

When I was in first grade we lived there I remember running all around that rock.

[truckster]

Yeah, a few years ago when I was with a group of boys coming down King's Peak (at 13,534 ft. it's the highest point in Utah) there was a group of trail runners going up. It's crazy what you can do if you push yourself. At my age and with my hardware in my back, I'm just glad I can get up and out in the morning.

[kingsolver72]

05:45 48* 3.2 miles. Nice easy pace. Perfect temperature and no wind.

[truckster]

It was 43 degrees this morning and I really didn't want to roll out of bed, but that stupid goal I set is sometimes a cruel taskmaster. Anyway, I passed 400 today; in fact, I'm at 405 miles.

One of the things that helped me when I got serious about running was that I had a guy in my unit who had been a track coach. He gave me some pointers on minimizing my inefficiencies, and that really made a difference.

[kingsolver72]

I’m definitely inspired, but not enough to run a 1000 miles in a year.
Just that goal is a huge. Then add all the other struggles, dogs, cold, heat, wind, rain,snow.

I do have to admit the weather here has been good for the most part.
I’m learning to grab a hold of the adversity. It’s not easy overcoming the weaknesses of the mind and right now that’s where I’m being challenge.

There’s an event every year here called Kansas Rail to Trails Fall Ultra Extravaganza.
I’ve never done that one.
It is 1/2 marathon, marathon, 50k, 50 miler, 100k and a 100 miler.
This fall I would like to do the half marathon and build off that.
Eventually work up to doing the 100k when I’m 62 years old.
That gives me 4.5 years. I know the coarse and have run different sections of it. It’s as flat of a trail as you can get.
Had I stayed with running I could have focused on doing the 50 miler 7 years ago. A missed opportunity.

The older I get the more I look for ways to improve my running. I’m thinking about getting a watch with heart monitoring capabilities. I’m doing some speed drills and just focusing more on good posture, form and strides.
I’m always open for pointers,tips and advice.
I realize that to do well in anything, listen to those that are successful not so much to those that fail.

[truckster]

I like the Garmin Forerunner 235. It gives me enough data without doing too much. My wife actually bought me the Fenix Sapphire for Christmas and I sent it back, because I don't need a watch to tell me where the nearest Starbucks is. The Forerunner 235 is also reasonably priced - $164 on Amazon.

I can share a few pointers that I learned along the way - they may or may not help you.
-Except for arm swing, all your movement should be from the hips down.
-If you're bouncing up and down, you're probably over-striding
-Many runners focus too much on stride; cadence is really important. My target is 178-180.
-Arm swing is a powerful tool when you're running uphill, trying to go faster, or just tired. Your legs will follow your arms - if you pump the arms, the legs will move.
-Arm swing should be straight forward and back - cross body motion is wasted motion.
-Foot strike is less important than many runners think - too many try to force a ball strike when it's not natural for them. Strike however it's most comfortable for you.
-Using a treadmill (which I hate) can help you focus on your mechanics.
-And last, but not least: It's all mental. Your body can do whatever your mind tells it to. I don't stop for pain; I don't stop for untied shoelaces (the farthest I've run with untied laces is over 5 miles); I only stop to pick myself up when dogs knock men down - I don't stop until I reach my finish line. It's a mental exercise.

I hope some of these suggestions might work for you. Your goal is very ambitious, but I'm a big believer in ambitious goals.

[kingsolver72]

5 miles @ 6:50. 46* wind out of the north at 16 mph.
It wasn’t a full on slog but, it wasn’t a walk in the park. All in all a great day for a run.

I was in my last few hundred yards I saw a lady with a small dog entering the park. As I approach her my radar goes up because of the dog. She grabs her chin and says I thought that was your mask. Without missing a beat I say it is, it’s my old man mask.

[kingsolver72]

06:50-36* 2mph wind ssw. 3.3 miles.
4 runs this week with a total of 14.8 miles.

“Your too old and fat to be jumping fences”.

[kingsolver72]

05:50 @ 50* no wind and 2.48 miles of flat trail.
I got the watch yesterday and tried it out to day. Found out how fast I’m running.
It pushed me harder than I normally would have run.
Great purchase.
Not bad for a one eyed fat man..

[truckster]

Not too bad at all. Congratulations.

[Ol Blue K20]

You guys are wearing me out. I need a nap now. lol

[kingsolver72]

06:20 @ 65* with 95% humility. 6 miles. I have lots of work to do.
According to the watch my estimated runs were actually longer than I calculated.

[truckster]

4:23AM, 57* @ 57% humidity - 7.64 miles @ 9:17 average pace and 439.5 ft elevation gain. That's 30.6 for the week, 56 for the month, and 439 for the year so far. My legs are tired today...

[kingsolver72]

^That’s some strong steady work.
I have to run in the park to get any “hills” really not much at that...Kansas.
Although seriously there are some challenging hills in Ks. just not on my route.
I may have to change that eventually.

[davischevy]

I have always been a walker. I love to walk.

Yesterday I walked down the street with my grandson, him, on his roller skates. I don't know if was a residual from my back surgery years ago or if my hips are beginning to go, but I had a tough time getting back to the house.

My hips get weak if I get fatigued, I hope that is it.

[truckster]

After my spinal fusion the nurse said motion is lotion... I've found that if I don't keep moving I tend to get stiff.

The nurse also said not to lift heavy stuff like pianos, but I figured that part was just a joke...

[davischevy]

The older you get, the more important that "keep moving" thing gets.

[kingsolver72]

I’ve read that brisk walking reduces the risk of heart disease more than running... in the balance of things.

[kingsolver72]

1st long run of the week. 70* NNW 12 mph winds.
Perfect night for a run. Been a while since I’ve ran early evening.