Building Trails

This weekend Jim and I went to Round Springs to volunteer for the Ozark Trail Association.  We helped build trail.  We were building a trail that will connect Echo Bluff State Park to the Ozark Trail.  Eventually this connector trail will be 3.5 miles long.  I really have an appreciation for trail building now.  There were 4 crews of about 14 people each.  We worked all day and completed about .3 miles of trail.  It was all done with hand tools.  Now I know how to build a trail.  I might just build a trail on my hillside.  I thought my arms and shoulders would be sore today but they feel fine.

We camped the weekend.  This morning we walked up to round spring the broke camp and headed home.  I took a short run on the Al Foster and Rock Hollow after I unpacked.

5 Chapters on Running

Today I have so much to talk about I am going to break the blog into 5 chapters. 

Chapter 1.  Book Review

I just finished reading the book "My Year of Running Dangerously:  A Dad, a Daughter and a Ridiculous Plan" by Tom Foreman.  Tom Foreman had been a runner in his younger years but then family and work took over.  Now in his 50s his daughter asks him to run a marathon with her.  He goes from couch to ultra marathon in a year.  His writing style is amusing.  The book will keep you interested and chuckling throughout.  I recommend this book.

Chapter 2.  New Watchband

For some reason watch companies cannot make watchbands that last as long as the watch does.  I have a perfectly good Garmin 630 that was a hand me down from my Slug Sister.  I love my Garmin 630.  A while back the band was showing some wear.  Then the little loop that holds the end down broke.  I glued it which worked for a week or so.  Then I replaced it with some rubber gaskets.  Last week the band was almost broke across where the little metal thing goes through the hole (I obviously don't know the proper name for watchband parts).  I was worried that it would split completely and I would loose the watch so Jim fixed it with Duct tape.  I ordered a new watchband and it came yesterday.  So now I have a brand new watchband.  I had to decide if I wanted black again or if I wanted to order one of the many colors available.  I went with black.

Chapter 3.  Cowbell

I ran the Cowbell Half Marathon on Sunday.  I came in second in my age group.  You were supposed to pick up your awards at the Big River tent but they had a computer issue so they couldn't hand out the awards.  I remembered the Thanksgiving run where we waited forever and they still didn't have the computer issue figured out.  Today I went to the Big River Store to pick up my award.  It was a cowbell.  Everyone who runs the race gets a little cowbell at the expo.  This one was a little bigger.  How many cowbells do they think I need?  I don't even have a cow.

Chapter 4.  Race Shirts

I remember reading an article about whether it was okay to wear a shirt from a race you did not run.  The answer was absolutely YES.  Many races give shirts to the volunteers who definitely earn them by being there for the runners.  Often they sell extra shirts at the Expo which people can buy for friends and family.  Sometimes a race shirt doesn't fit and it is handed down to someone else.  It is fine to wear a shirt from a race that you did not run in.  I used to wear a shirt that said "Parkway South Swim and Dive Team".  I never attended Parkway South and definitely did not belong to a swim team.  I was a proud parent supporting the team.  The only thing that is not okay is to tell people you ran a race that you did not run.  Today I wore the Huntsville shirt that Kathy brought me from her last marathon.

Chapter 5.  Running Trails

Next great thing is the Skippo 10K race the first weekend of November.  I told Jim I needed to get some trails and hills on my legs.  We had errands and chores to get done today.  Since it was gloriously cool today we saved the run for late afternoon.  We parked at Sherman Beach and ran to the dirt trail on the West side of the Rock Hollow.  We ran up that then down the Rock Hollow.  It was not a pretty run.  My legs felt good but I had a stomach ache the entire run.  Jim did well the first 4 miles or so then his knee started hurting.  We were doing walk/run to help his knee but it turned into a walk/hobble for him.  After 5.75 miles we just walked it in.  Although it wasn't pretty we got some hills/trails miles on our legs.

Cross Training

Today Jim and I took a 15 mile bike ride.  I was going to do an easy recovery run but he talked me into a bike ride.  It was quite pleasant.  Even though the temperature was warm the humidity was down so the sweat evaporated which cooled me down.

The Day After

Today my legs felt pretty good.  A half marathon is not too hard to recover from.  My hamstrings were a little tight.  I did some stretching and foam rolling.  Jim and I took a walk on the trail.  My legs felt good throughout the race.  It was the humidity that got to me.  The humidity was 95%.  The body cools itself by sweating.  When the sweat evaporates it cools the body.  When the humidity is 95% there is no evaporation happening; therefore, there is no cooling.  I felt worse after that half marathon than any I have done.  I just kept sweating but it did not cool me. 

Jim is still my hero.  He was there for me during the race.

MO Cowbell Half Marathon

Today was the Mo Cowbell Half Marathon.  I got up early and had my usually race morning breakfast - a bagel with peanut butter.  Jim was my hero today.  He got up early and drove me to the race.  He dropped me near the start and then went to find parking.  He saved me the stress of trying to find parking.  I did my usual stop at the port-a-potties then some leg swings and found the starting corral.  I lined up with the 9:00 pace.

While in the starting corral there were many things that went through my head.  "This would be much more fun with my slug sister",  "Why I am doing this", "I forgot to cut my toenails",  "Maybe I should have bought new shoes, these have close to 300 miles on them".

While we were waiting to start they announced that it was warmer than usual today.  They said that optimum weather for running is 55 degrees.  It was already in the 70s at race start and would be in high seventies by race end.  Humidity was 95%.  They said that for every 10 degrees above 55 you should add 3% to your finish time.  I quickly added in my head that my finish time instead of 2 hours should be 2 hours plus 3 - 6 minutes.

I started out okay and kept around the 9 minute pace until half way.  If I had been running a 10K it would have been great.  I was dripping wet.  It felt like I had jumped in the river and my shorts were just dripping.  Then the sweat rolled down my legs and into my shoes.  My socks and shoes were soaked.  It was not that hot.  I trained in the heat.  The humidity and effort of trying to keep a quick pace was tough.  The second half I had to slow down.  My legs felt fine but my head was spinning.  The hill at mile 10 was longer and steeper than I remembered.  I finished in 2:02:28 which was 2nd out of 40 in my age group.  The first place finisher was a young 60 year old.  I didn't hit 2:00 but based on the temperature and humidity I was happy.

The computers were messed up so they weren't giving out awards.  They said it could be anywhere from 10 minutes to 5 hours wait to get the computers fixed.  We left.  I can pick my award up at Big River this week.  I think the awards were a cowbell.

Jim rode his bike around and saw me at multiple times along the course.  He is amazing.   It helped to have him there to cheer me.  I did give him my beer.

I saw on FaceBook that due to the heat the medical staff stopped the full and made the full marathoners turn around at mile 17.  Many people were able to finish the marathon if they had passed the 17 mile mark at a certain time.  I feel bad for people who were trying to qualify for Boston or run a marathon in each state.  They are just trying to keep people safe.  I know that at mile 17 of a marathon I would probably just run until I fell over.  The logical thought processes are not working so well at the end of a marathon.

Just 4 weeks until Skippo and 8 weeks until Wildwood Trail Marathon.  I need to get out and run some trails.

Half Marathon Eve

Tomorrow is the race. 

Yesterday Jim asked me if I wanted to go with him to our friend's vineyard and pick grapes today.  I told him I didn't need to spend a couple hours in the hot sun the day before a half marathon.  He said we could go early.  I told him the sun would still be hot.  We decided to pick grapes on Monday.

This morning we got up and he asked me if I wanted to go for a 15 mile bike ride.  I told him that I had not been on a bike in weeks and I didn't need to use muscles I have been using the day before a race.

He went for a bike ride by himself and I did runner's yoga, myrtle exercises and drank lots of water.  Normally the day before a race I have pasta.  Today we were invited to our great nephew's 2nd birthday party.  I had a turkey sandwich and green beans.  I figure the bread on the sandwich counted as carbs.  I skipped the birthday cake and desserts and had some fresh fruit.  I hope my GI system cooperates tomorrow.

I am not feeling speed at all.  I have no idea how the race will go.

The ExMO

Today I went to the ExMo to pick up my packet for the Mo Cowbell Half Marathon.  Jim went with me then came up with several other errands we needed to run while we were out.  The ExMO was very nice.  I thought it was much better than the Go St. Louis Expo last spring.  The race shirts are full zip long sleeve which are very nice. 

This afternoon I went for a quick 2 mile run.  Jim thinks I should be tapering and not run.  I explained again that tapering does not mean you quit running.  I went at 4:00.  It was 86 degrees with a heat index of 92.  Summer is back.  It will be in the 60s Sunday when the race starts and the 70s by the time I am done.  I was hoping for cooler weather but it won't be bad.  I am not feeling fast but I know I can run 13.1 miles.

Running in Mascara

This morning I got up and dressed to run.  Jim said he wanted to run but he needed to take the car in to get the oil changed.  By the time he got back it was too late to run because I has a lunch planned with my two of my favorite people.  I had lunch with my slug sister and Marti.  It was great to visit and talk about running and everything else that came to mind.

After I got home and my lunch settled I had this conversation with Jim:
Me:  I am going for a short easy run
Jim:  We could wait until the morning
Me:  I have a 3 mile run on my schedule.  I am going today
Jim:  You are supposed to be tapering
Me:  Tapering does not mean that that you don't run, it means that you run shorter and with less intensity.
Jim:  That's not what it means to me.
Me:  What does tapering mean to you.
Jim:  It means taking two weeks off.
Me:  Well it works for you but not for me.  I am going for a run today.

We went for a run.  We saw Kathy on the trail.  Kathy and I still had mascara on from our lunch earlier in the day.  We often see women in full makeup at races.  I only run in makeup if I had an event earlier in the day.

Wednesdays

Wednesday I get to watch my beautiful granddaughter.  I always take her for a walk in the stroller.  I do ab workout when she is doing her tummy time.  Today Jim took over babysitting while I went to Dr. Lauren.  I had not been to her for a while because I have been running pain free.  I woke up with a stiff neck a few days ago so she adjusted my neck and back.  I also mentioned my foot where I feel like my sock is wadded up in my shoe.  She worked on that too.  Now I am adjusted for my half marathon.

Easy Run

This is my taper run.  Today was an easy 5 miles with Jim.  I would like to break two hours for the half marathon but I don't know if that will happen.  I am just not feeling the speed right now.

The Taper

It's been a busy week.  My sister  has been here from Idaho and I have had lots of family fun.  This morning I got up and dressed to run.  Jim said he would go with  me but he had to spray the vineyard first.  I made a fruit salad for a family gathering later today and waited.  He finally came in and told me to go ahead because he was only  half done.

I went to Sherman Beach.  It was perfect running weather in the 50s.  There were lots of people on the trail.  The runners all wore shorts and t-shirts.  The bikers wore shorts and long sleeves.  The walkers all had long pants and sweatshirts on.  As I was running down the trail I saw a group of people stopped and staring into the woods.  Of course I had to stop and see what the big deal was.  It was an albino deer.  I had seen this deer earlier this week.  There are two of them, a mother and baby.  I saw the baby a little further down the trail.  It made a nice run even nicer.

Only 8 days until the half marathon.  It is my taper week.  Today was only a 6 mile run.  It's amazing how much faster I can run in cooler weather with no extra effort. 

Easy Run

Today was an easy 6 mile run.  Jim went with me.  He has been doing the first half of the run with me.  Then I run the second half and he walk/runs a shorter distance.  I did some strides the last mile.  I am hoping to break two hours in the half marathon but I am not feeling the speed at this time.

I saw an article on the Boston Marathon.  You had to beat your qualifying time by 4:52 to get in this year.  They turned down over 6000 qualifiers.  In 2020 they are changing all the qualifying times by 5:00.

Speed Work

I needed to get some speed work into my running.  This morning I ran one mile warm up then mile repeats sort of fast with rest breaks in between.  My times were all over the place.  I am not very good at pacing.  The weather has cooled off but it is still humid enough that I am dripping wet when I am done.  Jim ran the warm up mile with me then part of the first mile then he changed to a 4/1 run walk while I did my speed.

Hiking

Today was a cross training day.  I got up early and did stretching and yoga.  Then Jim and I took a hike.  We went to the Rock Hollow Trail and hiked the new dirt trail on the east side.  It always reminds me of the Wildwood Trail Marathon.  I told Jim that Kathy and I would probably run it again.  He said Kathy might not be here in December.  Oh no! 

Today I did some shopping.  I stopped into the new Skechers store in Ballwin Plaza.  I wasn't sure how they would fill a whole store with Skechers.  I didn't know Skechers had so many different kinds of shoes.  They also have some athletic apparel which looked nice and reasonable priced.  Overall it was a nice store even though I didn't buy anything.

Long Slow Distance

Today was my last long run in my half marathon training.  Next week is my taper week.  The race is two weeks from today.  Today's run was 13.1 miles easy.  Jim got up and ate bagel and peanut butter.  Then he did is stretching.  Then he decided he had a headache and didn't want to run.  Therefore, I was by myself.  There were lots of people on the trail so I wasn't really by myself. 

This was an LSD run.  Long, Slow, Distance.  LSD is also a hallucinogenic drug.  Running long slow distance is meant to put miles on your legs but slow enough that it is not too hard on your body.  Sometimes after a LDS run I feel like my mind has been on LSD.

My goal today was to run the second half faster than the first half.  To do this I have to concentrate on keeping the first half slow.  I did my 4/1 walk run to keep healthy.  At the halfway point I had a GU gel.  It was a sea salt caramel.  I have had these before.  I don't know if it was the gel or just me but about 15 minutes later I had runner's diarrhea hit.  Fortunately I was near a bathroom.  When I stop my Garmin and I don't start it again within a minute or two it resets to zero.  Therefore, my run is in two parts.  It reset itself when I was in the bathroom.  My last five miles was faster than the first 8.

Two weeks from today is the MO Cowbell Half Marathon.  Weather forecast for race day is 55 low 71 high with a few showers.  The forecast will change multiple times in the next two weeks but weather looks good. 

Training

I have been training for the Mo Cowbell Half Marathon.  I don't really have a goal in mind.  I just want to have fun at a race.  I have been doing two 6 miles runs a weekend long run and another short or recovery run.  Then I have been doing cross training.  I have been trying to work on my abs and core.  Today I ran 6 miles with Jim.

I'm In!

Today I received my confirmation that I was accepted into the 2019 Boston Marathon!  I'm in.  A couple years ago I never would have thought this was possible. 

This morning I did a very easy 3 mile recovery run in the subdivision.  I don't know if the hills in the subdivision are the best thing for a recovery run but it felt okay.

Running with Jim

Jim still claims he is not a runner.  Today I had a 10 mile long run planned.  I have been doing my long runs as walk/runs.  Jim went with me.  In the past he has balked at anything over 5 miles.  Last Sunday he ran 12.  Today he ran the whole 10 miles with me.  He is definitely a runner.  He is training for the Skippo.

Today the world record for the marathon was broken by Eliud Kipchoge in 2:01:39 smashing the old record by 1:18.  He also held the unofficial record from the Breaking2 Project.  I wonder if there will every be a point where a record is set that cannot be broken.  Will people just get faster and faster?  This record was set in Berlin where many other records have been set over the years.  It is hard for me to envision going that pace for 26 miles.  I am happy if I run a half marathon in that time.

Sometimes you're the bug and Sometimes you're the windshield

Sometimes you're the bug and Sometimes you're the windshield.  Sometime things go according to plan and sometimes things fall apart.  Today my slug sister ran a marathon to try to qualify for Boston.  She trained hard.  She was dedicated.  She did everything right but the wheels fell off and she did not get the time she needed.  If they gave out BQs for sheer grit and determination she would have a BQ.  She never gave up.  I have a plan 2021 we will go back to St. George and run the marathon.  We will both in in the next age group by then.  We will run Boston together in 2022.

Today Jim and I went to his 45 year high school reunion.  I think he is in the best shape of anyone in his high school class.  He looks younger and more fit than anyone.  Running keeps you young even though he doesn't think he is a runner.

A big day

Today is a big day for two reasons.  I mean it is a really, really big day for two big reasons.

1.  Today I retired after working almost 32 years.  This means I can run any time I want.  Yippee. 

2.  I signed up for the Boston Marathon!  I am not officially in yet but my registration has been entered.  It is the first race I have ever signed up for where I had to agree to an anti-doping policy.  It is also the most expensive race I have entered - $200 for a marathon.  It will be worth it!

Easy Run

Tonight I did an easy run with Jim.  We ran for a mile then walked a tenth of a  mile.  At mile 3.5 Jim told me to go ahead he wanted to walk more.  From there I ran.  I threw some strides in the last mile.  I was thinking about last year when I was recovering from a hamstring injury strides were painful.  I am running pain free which feels really good.

Running With Jim

Jim went with me for my run this afternoon.  I ran 6 miles.  He ran the first 3 with me then he walk/ran 2.5 while I ran 3 more.

When we were on the trail we saw our friend Carol Wright taking a walk.  She had a serious bicycle accident last month.  She broke a rib and vertebra.  She was in a brace that encompassed her chest and held her neck up.  She was walking well and happy.  It's amazing the way the human body can heal.  She has a long way to go before she is back running.  She said it would be a long time before she could get on a bike. 

Cooler Weather

I got up early this morning to do my long run.  The weather was still misty.  Since the high was only supposed to be in the 70s today I decided to wait until the weather cleared up.

Discussions with Jim:

Me:  I'm going on a long run
Jim:  How far?
Me:   14 miles
Jim:   Are you running a marathon?
Me:   No I signed up for the half.
Jim:  Why are you running 14 miles?
Me:   I have a plan.  It will be a slow and easy walk/run.  Do you want to go with me?
Jim:  I'm not running 14 miles.
Me:   We can take two cars.

Jim did go with me.  Since we had 3 inches of rain I wanted to stay on pavement.  We went and ran the trail in Wildwood near Manchester.  Jim is amazing.  We took one car and parked it at Home Depot.  I figured that if he finished running he could wander around Home Depot while he waited for me.  Jim ran a strong 12 miles.  His knee started to hurt so he went to Home Depot.  I ran the last 2 miles by  myself.  The temp was in the 60s and 70s.  I felt so much stronger running when I didn't have to deal with heat.  Only four weeks until the Mo Cowbell Half Marathon.

Rainy Day

It rained all last night and into the morning.  It was a misty rain most of the day.  I exercised indoors.  Looking forward to a cool weather run tomorrow.

Gordon

Gordon did not turn into a hurricane.  It is a tropical storm that is headed this way.  We are supposed to get 3 to 4 inches of rain the next couple days.  I decided to take a run this morning before it rained.  Since yesterday was a speed work of sorts today was supposed to be easy.  I ran in the subdivision.  After a mile warm up I threw some strides into my run.  I got 4 miles in before work.

I don't know who names hurricanes.  Back in 2004 the worst hurricane of the year was named Jean.  It made me sad that Jean was so destructive.  I don't think they should name hurricanes after people.  I think they should name them after inanimate objects like hurricane pencil or hurricane toilet or hurricane shoelace. If they did that no one would be sad because their namesake storm was bad.

Sort of Speed Work

Today I had a speed work session on my plan.  Since I haven't done speed work in a while so I knew I shouldn't overdo it.  I am concentrating on staying healthy.  I was at the trail at 7 a.m.  Jim went with me.  We did a 10 minute warm up jog.  Then we ran 4 minutes fast followed by 1 minute walk.  We repeated this for 3.5 miles.  Then the last 1.5 miles we ran easy for 4 minutes and fast for 1 minute.  It was comparatively cool this morning but still humid.  My Garmin reset itself when I stopped at the bathroom.  It seems to restart if I stop longer that a minute or two.

When I was in the bathroom Jim was talking to a man who was finishing his run.  I heard Jim tell him, "I'm not a runner.  My wife is the runner".  I told Jim that he is a runner.  He has a medal rack full of medals.  He has a drawer of race shirts.  He has a clothes basket of stinky clothes.  He is a runner.

Too Hot

Today my training plan had a speed work out.  The only time I could run was late afternoon when the heat index was 97.  I knew that running at that temperature would turn my speed work out into a slow survival run.  I decided to cross train in the house and try the speed in the morning.

Races

I have done a lot of racing lately with the trail run series and a couple 5Ks.  None of it has been fast.  Now I am going to concentrate on training for the MO Cowbell Half Marathon which is less than 5 weeks away.  I need to put some mileage on and find my fast twitch muscle which seem to have disappeared.

Today I signed Jim and I up for the Skippo 10K race.  We decided not to do the Snowball series but plan to run the Frozen Feet Half Marathon.  Still plan on the Wildwood Trail marathon in December but have not signed up.

A 5K and a long run

This morning we ran the JCC Labor Day 5K.  The sign up for this race is part of the Senior Olympics.  Any one in any age group can sign up for the race.  It was hot, humid and hilly.  My time was not great but it was good enough for first place in my age group.  Jim nabbed second place in his age group.

My training plan had 12 miles for today.  I came home, filled my hydration bladder, changed into dry clothes and went to the trails to add some miles.  Jim was not interested in a long run.   I started at Sherman Beach and ran the dirt trail loop first.  Within 5 minutes my dry clothes were soaked.  I don't know why I bothered with changing.  My plan was to walk/run so I didn't die of heat stroke.

I passed a group of bicyclers that asked if the trail led to roads.  I told them that the direction they were heading they would run into Sherman Beach that took them to St. Paul Road.  Then I asked where they started.  They had started at Castlewood.  It took a while to convince them that they should go back to Castlewood they way they came - on the trail.  They had a hair-brained idea that they should take the roads back.

Next I passed a guy on an electric unicycle.  I had to stop and ask him about it.  It had foot rests you stood on with no pedals.  It was motor driven.  It looked dangerous to me especially on trails.  He had knee pads, elbow pads, and wrist guards but no helmet.  He said he had to order a new helmet.  I wonder what happened to his old one.  It did not look like good exercise.

Then the emergency sirens went off.  I was wondering if severe weather was headed this way but then realized it's the Monday morning testing.

After I got back to Sherman Beach I refilled my water and headed toward the Rock Hollow Trail.  The MO Cowbell has it's only hill at the end of the race so I wanted to do a hill on tired legs.  On the trail I saw our friend Chris that we know from trail runs.  He did not do the runs this year because he had a hip replacement in March.  He was riding a bike and said that he will be back to running soon.  He just needs to strengthen.  I was impressed with how well he is doing and that he will be running after hip replacement.

Then I saw some neighbors on their bikes.  I ended up doing 10 miles on the trails.  I warmed up a half mile before race so my total for the day was about 13.6.  When I finished it was 90 degrees with a heat index of 95.

Runner's Tan

This weekend Jim and I took a road trip to spend a couple of days with Jim's brother and sister-in-law.  They have a swimming pool which is very nice.  Yesterday we spent time in the pool in the afternoon.  I am always careful about sun exposure especially in the heat of the day.  I had on my long sleeve UPF50 swim top.  I had sunscreen on my face and a wide brim hat.  I figured my legs would be under water.  After swimming/treading water I got out and laid on a lounge chair.  Tammy asked if I had sunscreen on my legs.  I said no but I have a good tan base and I wasn't going to be laying out very long.  I forgot one little detail.   The little strip of skin on my upper thighs that the running shorts cover rarely sees sunshine.  Consequently my upper thighs got burned.  Ouch.  This also made me tired.  I am still recovering from my mild case of sunstroke.

Running with Jim

We got up early this morning and went to the trail for a run.  I ran 6 miles Jim ran 5.5.  Only 5 weeks until the MO Cowbell Half Marathon.  Holy Cow!  I need to get some fast twitch muscles going.

Cross Train

Conversation with Jim:

Me:  I know we have a busy weekend.  I am going to either run this evening or early in the morning.
Jim:  We ran last night.  I don't run two days in a row.
Me:  Then early in the morning?
Jim:  That's what I was thinking.
Me:  It's okay to run two days in a row.
Jim:  Not for me.

We took a nice long walk this evening.

Alpine Shop Trail Run #4

Tonight was the last race in the Alpine Shop Trail Run Series.  The course was about 3.5 miles.  It went down the road, up the stairs, across the bluff and down the River Scene Trail.  I was pretty fast on the flats but very slow on the down hill.  It was too steep and rocky for me to get any speed.  It they had a 60 year age group I would have done well but when they put everyone over 50 in the masters it's hard to complete with the 50 year olds.  We had fun.  Jim got his beer and hot dogs so he was happy.

Cross Training

Today was a cross training day.  It was a good day for cross training because it rained all day and I have a race tomorrow.  It is good to have a plan.

Day Off

Second day of my plan and it is already a day off.  I worked during the day and had a meeting in the evening.  I did some stretching, arm weights and ab work.

Last night when I was running it was close to dark.  This is when the critters come out.  I saw something cross the trail in front of me.  When I got close I saw that it was a huge opossum.  It reminded me of the Get Your Butt Kicked Race.  I also saw a couple of deer on the trail.  I usually clap my hands and yell so I don't scare them.  I don't think they would hurt me on purpose but if they were scared who knows what they would do.

A New Plan

I haven't been updating the blog for a while.  I have been running but I did not have a plan.  I was running aimlessly.

Yesterday I signed up for the Mo Cowbell Half Marathon.  Now I have a goal.  I have a plan.  I have something to blog about.  I downloaded a plan from the Mo Cowbell Website.  I am going to use it with some modifications.  It is a 12 week plan.  It is only 6 weeks until the race.  I feel I have enough miles on my legs to jump into the plan midway.

Yesterday I ran the I Love Forest Park 5K with Jen and Willow.  We took turns pushing the stroller.  My plan was to stay with Jen and Willow.  It is amazing how enjoyable a 5K is when you aren't trying to kill yourself by running as fast as you can.  It was my first race pushing a stroller.  You have to remember to not get close to the person in front of you so you don't run them over.  I am proud to say I didn't run anyone over.  After the race we watched the kids race.  It is always so much fun to watch kids run.  A girl came in first.  After that I had to love on Willow.

When I got home I went to the trail and ran 6 slow, hot, miserable miles.  By then the heat index was 100.  I don't know what I was thinking.  Jim considered going with me for a few minutes then decided not to.

Tonight I went to the trail and ran another 6 slow, hot, miserable miles.  I have a meeting tomorrow night so I wanted to get some miles in tonight.

Hot

Today was hot.  Tomorrow will be hot.  But I don't think race will be as hot at 2016.  Hourly forecast shows 90 with a heat index of 98 at 6 pm.  By midnight it will be 78 with a heat index of 84.  I will run slow and hydrate and be fine.

Jim took out for pasta tonight.  Eating for a evening race is always tricky for me.  Especially a 6 hour race.  I need nutrition but I don't want to upset my stomach.

I went to see Dr. Lauren and lunch time today.  She worked me over.  I am ready to race.  She will lap me multiple times.

Afternoon Run and the River

Today Jim and I went for an easy 3 mile run at 5:00 pm.  I set my watch for 4 minute run, 2 minute walk.  This is my plan for the Get Your Butt Kicked Race.  It felt pretty easy.  We were even faster than my 5 mile run when I had the watch set at 4/1.

We put water shoes in the trunk of the car.  After the run we changed into our water shoes and walked down to the river.  We thought it would be refreshing to walk into the river up to our shorts.  The river was like bath water.  We were expecting it to be cool and refreshing.  It was warm but still felt good.

Today I wore my light blue shorts.  I really like my light blue shorts but I always feel more confident in black.  Today I trusted my GI system enough to go with a light color.

The Definition of Insanity

 It's often said that the definition of insanity is doing the same thing over and over and expecting a different result.  I keep going to the weather web site and clicking on the forecast for Saturday expecting that miraculously it will change and the temperature will drop.  I do this over and over and over and it doesn't change.  It will be hot and humid.  Does this mean I'm insane?  Is there a difference between insanity and crazy?

Looking Back

I looked back at my records from the 2016 Get Your Butt Kicked Race.

• It was 95 degrees when the race started.
• We walk ran with 4 minute run and 2 minute walk.
• Overall average was 13:49 pace
• Moving average was 12:51 pace
• We were moving 5:34:02 stopping time included 2 bathroom stops, once when Kathy changed shorts and a few short stops at the car to get ice and water.
• We saw an opossum along the trail.
• A lady wanted us to put some magnesium lotion on our legs.  We thought she was going to spray something on our legs so we turned around.  When nothing happened we realized she was going to put the lotion on our hands for us to rub on our legs.
• I was asking the race director a question while shining my head lamp in his face.
• We had fun.
• It was the inaugural slug sister run.

Evening Running

I decided I needed an evening run to prep for the race Saturday.  I went to the trail at 7 p.m.  It was warm and humid but not awful.  I did my 4/1 run/walk for five miles.  I keep watching the forecast for Saturday.  The humidity will be down some but it will still be hot.  At least it is in the evening.  I think it will be a little cooler that two years ago.

Yesterday Jim and I went to Don Robinson State Park and hiked.  It is a newer park.  The hike was really nice through  a little canyon.  At one point when we were walking Jim said, "This would be a good trail to run".  He's beginning to think like a runner.

Clif Blok Review.  When Sports Academy had Clif Bloks on sale I decided to try a bunch of different flavors.  I tried the ginger ale thinking that ginger ale soothes an upset stomach and it would be great.  I didn't like the taste at all.  Thumbs down on ginger ale.  Then I tried the salted watermelon (it has 2X the sodium).  I really liked the sweet and salty taste.  Thumbs up on salted watermelon.  This is what I will take for the race on Saturday. 

Cooler Weather

I was beginning to think that I was getting slower, much slower.  My runs lately have been slow.  My legs feel heavy.  It's been an effort to run slow.  This morning I woke up to temperatures in the 60s.  Jim decided on a bike ride.  We picked Kathy up and hit the trail.  Jim rode his bike while we ran.  Running is so much easier when it is cooler.  I felt a bounce in my step.  I finished 10 miles feeling good.  On the hot days I have been whipped at the end of my runs.  I know it will get hot again but I am going to enjoy these couple days of cooler weather.

When cold is 90 degrees

A cold front is coming.  It's only going to be 90 degrees tomorrow.  Since when is 90 degrees cold?  I guess since it's July in St. Louis.  I may have to get out a sweatshirt or something.

Today Jim and I took a walk  after dinner.  It was hot.  I did runner's yoga and foam rolling.

Independence Day

Holiday - no work today.  Got up early and dressed to run.  Jim decided to go with me.  Usually when I run before work I don't eat breakfast first.  Jim wanted to eat.  We didn't get to the trail until almost 8:30 a.m.  It was the busiest I have ever seen the trail.  I think every runner who wasn't downtown running the 5K went to the trail.  There were also a lot of bicycles.  Most people were dressed in red, white and blue.  I had on purple.  What was I thinking?  Jim was wearing red.  Jim's knee hurt before we started so I set my watch for a run, walk.  With the heat and the run/walk we averaged 11 minute miles which was great.

When I got home I did my runner's yoga and foam rolling. 

Signing Up for Races

Today I signed up for the Get Your Butt Kicked Race.  It's the end of July in St. Louis so it will be hot and humid.  I am going to it approach as a fun run.  Really a walk/run.  I have already run a  training run one mile farther than my longest training run the last time I ran the race.  If my slug sister doesn't sign up I will be out there by myself (or I might be joined by an opossum).  Dr. Lauren will be there.  I'm sure she will pass me multiple times.  I say it is for fun but I would like to go at least as far as I did last time I ran it two years ago.

I also signed Jim and I up for the Alpine Shop Trail Run Series at Castlewood in August.  Jim really likes the races because he gets hot dogs and beer.  I don't eat hot dogs or any kind of processed meat so we don't have them at home.  They are fun social runs.  I have not done any hills for a while but I know that I can walk them.  I am going to approach them as fun runs.

Morning Run

This morning I ran before work.  Running in the morning has been the coolest time of day even though it is still warm at 7 a.m.  It was foggy this morning and very humid.  I ran 4 miles on the trail.  The first mile is always slow to warm up.  I did a few strides in the last mile.

Running in heat and humidity is harder on the body.  For sweating to occur the body moves blood to the surface of the skin.  This means less blood for the muscles which makes running feel more difficult.  The heart works harder to make this all happen.  A 10 minute per mile pace will feel like an 8 minute pace in hot and humid temperatures.  I feel my runs have been getting slower but I am working just as hard.

Cross Training

I felt good today after running 16 miles yesterday in the heat and humidity.  This morning Jim and i took a 15 mile bike ride.  This afternoon we went to a party at some friends' house.  They had a pool.  I spent over an hour in the pool - mostly treading water in the deep end.  It felt good on a hot day.

Slug Sister Run

This morning I met Kathy at Rte 66 State Park for a long run.  At 7 a.m. it was already warm and very humid.  We ran an easy 4 minute with 1 minute walk breaks for 16 miles.  By the last 3 miles I was feeling the heat but I always do better when Kathy is at my side.  She pulls me through.  I don't think I would have been able to do it by myself. 

I made sure to wash my hydration backpack when I got home.  It was sweat soaked.

Note to self:  when you wear your hydration backpack, wear a shirt that covers your back.  I had on a racer back shirt and the pack rubbed raw spots on my skin.

When I got home I foam rolled and did runner's yoga.  My leg felt better today than it has for a while.  It is still not 100% but it is much better.

Tornadoes and heat index

Jim and I have competed in the Senior Olympics for 4 years.  We sign up through Team AARP because they pay the fees.  They also  have events for the Olympians.  Last night they had a dinner and showed pictures taken at the Senior Olympics.  It was at the Maryland Heights Recreation Center.  We arrived and were immediately ushered to the locker rooms because there were tornado warnings.  The locker room was filled with Senior Olympics athletes,  little girls in dance leotards, various people in workout clothes.  At least that is what I saw in the women's locker room.  Jim had to go to the men's locker room where he watched the weather on his phone.  It reminded me of the Edwardsville, Illinois half marathon where we had to go the the laundry room in the hotel because of tornado warnings.  Last night the warnings past and we were able to continue with our dinner.

They also called off speed work last night because of the weather.  I did not plan to go to speed work because of the dinner.  I was glad I got my run in the morning.

Today we start oppressive heat again.  Heat index is supposed to be 110.  They were talking on the news about heat index and feels like temperature.  I was wondering what the difference is.  Heat Index takes into consideration the temperature and the humidity.  Feels like temperature includes temperature, humidity and wind speed.  When reporting temperature the reading is always taken in the shade.  It can be hotter in the sun.  We saw this in the grand canyon.   They had weather stations where they had a thermometer in the sun and another in the shade.  The one in the sun was sometimes 20 degrees hotter than the one in the shade.  Anyway you look at it is is hotter that the blue part of a flame.

Rocky Mountain Spotted Fever

A friend of ours has not been feeling well for a couple weeks.  She went to the doctor and was diagnosed with Rocky Mountain Spotted Fever. She had not been near the Rocky Mountains. Then I did some research.  Rocky Mountain Spotted Fever (RMSF) is not all that common in the Rockies.  Missouri is one of the states where it is most common.  Yikes!  The other most common states are North Carolina, Oklahoma, Tennessee and Arkansas.  It can be quite serious.  I knew there were diseases that ticks spread in Missouri but I didn't know that RMSF was here.  When I run or hike and I know I will be on grassy trails I spray my lower legs with bug spray (if I remember).   I will try to be more diligent about tick prevention.

This morning I got up early to run.  Jim always asks how far I am running before he decides to join me.  He went with me for a four mile run.  My lower leg still bothers me but I love running. 

Book Review - Running Man

I like running.  I like thinking about running.  I like reading about running.

I finished the book "Running Man" by Charlie Engle.  It was a great book about running and perseverance.  I would recommend it to anyone who like to read.

Back to Running

This morning I got up with the intent to run at 6:30 a.m.  I dress for running then checked the weather.  Thunder and lighting were on the way.  I don't mind running in rain especially in the summer but I avoid lightning for safety's sake.  When I got up I asked Jim if he wanted to go with me and got a firm no.

I worked then decided to run at lunch.  There were more storms coming in the afternoon but it looked like a could get a short run in.  Something happened between 6:30 and 11:00 because Jim wanted to go with me.  We went to the trail.  Discussion a mile and a half into the run:

Me:  I need to walk to the bathroom
Jim:  You will get there faster if you run
Me:  If I run all kinds of soiling could happen.  I need to walk.

I made it to the bathroom in time by walking.  It was very humid and warm and I felt sluggish today.  My lower leg was hurting when I started but felt better as I ran.  It's good to get back to running.  I took a week off to see if it would help my shin/ankle issue.  I don't think it really helped but I don't think running increased the problem.  I think it is just one of those things that will take time.

Ran 4 miles with some walking. 

Cross Training Continues

This weekend my cross training involves:

Pick up a 13 pound baby.
Walking with a 13 pound baby.
Hiking with 13 pound baby.
Staring at a 13 pound baby.

It will be a good weekend of cross training.

Cross Training

I decided that since my lower leg ankle/shin issue is not getting better that it would be beneficial to take some time off running and concentrate on cross training.  I don't like not running.  I don't know the wisdom in trying a 6 hour race if my legs are not feeling good.  I am hoping that some time off will get me on the right track.  On my Tuesday morning run I didn't wear my compression calf sleeves because they get so hot.  I determined that the calf sleeves really help.  My leg was feeling worse after the run.  Last summer I trained for a marathon through a hamstring issue.  I did take some time off which I think really helped.

Today is the first day of summer!  It has been over 90 degrees for a month.  I feel like we have already endured a month of summer.  At least I am used to the heat.

Cartwheels

I took the day off from running.  I did some walking.  We went to a concert in the evening.  There were children there running around and doing cartwheels.  I watched them and wondered if I could still do a cartwheel.  I was quite good at them as a child.  In my 5th grade dance recital I had a solo dance that included cartwheels and splits.  I have not done a cartwheel in decades.  I can still run though. 

Early Morning Run

There has been a heat advisory here for days.  It has been in the high nineties with heat index over 100.  This morning I got up early to run before work.  I was on the trail by 6:30 a.m.  The sign at Sherman Beach says hours are 7 a.m. until a half hour after sunset.  I decided to live dangerously and park there.  I was the only car.  By the time I got to the Al Foster Trailhead where I needed a bathroom break there were 15 cars there.  It is so nice they built a bathroom with running water so I can wash my hands.

I ran a total of 5.5 miles.  I started out very, very slow and gradually built up to plain old slow.

I love the simplicity of running in the summer.  In the winter I have to look at the temperature, factor in wind chill and determine what layers to wear.  In the summer all I have to do is put on a pair of shorts and a tank and I am good to go.

There was a bear sighting in Ballwin yesterday.  It was all over the news.  The Missouri conservation department said it was probably a young male.  When I left I told Jim I hoped I didn't see a bear.  I have hiked many times in bear country and know what to do.  I did not see a bear.  I saw a squirrel, a rabbit, a chipmunk and lots of birds. 

Long Slow Hot Distance

This morning I got up early to try to beat the worst part of the heat.  I went to Sherman Beach and headed up the trail.  I had my watch set for 4/1 run/walk.  My plan was to set to 3/2 if I got too hot. Somehow I reset my watch twice during my run so the Garmin has it in three parts.  I ran over to Rockwood Reservation.  I kept it slow.  My lower leg was still bothering me.  After about 5 miles it loosened up and and started to feel better.

The baby llama was right next to the fence.  It seemed to want attention.  It is very cute but I just ran by.  The next part of the run felt pretty good.  It was getting hot but I was doing fine.  At mile 11, I realized that my hydration pack was getting very light.  I was low on water.  At this point I thought about walking back.  I ran a hot 5K last weekend and only had water once at the water stop.  I saw several people out today running without water.  I decided to switch to a 2/1 and take it easy.  The last 3 miles were fine.  I did not get too hot or thirsty.  I got back to my car and wished my slug sister was there with her cooler of ice cold Gatorade.  I drove home and had a Gatorade.

My run totalled 14 miles.  It was 89 degrees when I got back to my car.  I don't think there was a dry spot on me.

I saw a large turtle on the trail.  Jim and I had a discussion about the difference between turtles and tortoises.  They are both reptiles.  Tortoises live mostly on land.  Turtles live on land and water but spend more time in water.  Then there are terrapins.  Terrapins are water turtles that live in marshes in the eastern US.  Turtle is a reptile with a hard shell.  Tortoises and terrapins are types of turtles.  Turtles has some webbing between their toes to help them in the water.  Box turtles spend a lot of time on land but they have a small amount of webbing between their toes so they are considered turtle but not tortoises.

Next I saw a toad.  Or was it a frog?  Time for another biology lesson.   Frogs have webbed feet and spend most of their time in the water.  Toad's feet are not webbed and spend a lot of time on land.  A frog is slender with longer limbs and can jump higher that a toad.  A toad is short, stubby and has smaller legs.  A frog has smooth rubbery skin where a toad has bumpy skin.  Toads are more likely to crawl.  Frogs are more likely to hop.  I definitely saw a toad.

Jim went for a bike ride while I was running.

No Running

Today was a long day in the car and visiting father-in-law for early father's day.  No running for me today.  It was too hot to run anyway.

North

I finished reading the book "North" by Scott Jurek.  Scott broke the Appalachian Trail record (2168 miles).  He averaged about 50 miles a day.  I don't know if he was inspiring or stupid.  Either way I really enjoyed the book.

When I am running I usually have no idea if I am going North, South, East or West.  If I am running along the river I have a pretty good idea of which direction I am heading otherwise I am clueless.  If I pay attention to the position of the sun I can usually figure out East and West.  I really don't need to know if I am running north, south, east or west as long as I know where the trail ends.

No Speed

Tonight was Thursday night speed work.  There was thunder and lightning in the area.  I had some things I needed to pick up at Target.  I decided to go to Target that is near speed work.  Skies were dark and there was lightning on the drive there.  I doubted that there would be running.  I got my Target shopping done and drove over to the track.  There were a few cars there.  No one was on the track warming up.  There was lightning.  A couple people walked toward the track then turned around and left.

Plan B.  I decided to go wander around Hobby Lobby and hope the storm would blow over.  I could do the workout by myself later.  After leaving Hobby Lobby there was still thunder and lightning so I drove home.

Plan C.  Wait for the storm to blow over and run in the subdivision.  Checked the lightning web site and there was still lightning in the area.

Plan D.  Work out on the elliptical trainer.

Slow and Easy 4

Today I went for an easy run after work.  Yesterday I took the day off.  I felt like I was on the verge of heat exhaustion on Sunday and I needed yesterday in the air conditioning to recover.  I ran very easy.  It took three miles for my lower leg issue to get warmed up and I could run without pain.  Therefore, the whole run was slow.  My leg issue is the opposite of a stress fracture.  Stress fractures hurt the more you run.  Mine hurts when I start but feels better as I run.

I checked my show inventory.  When I find a good price on my favorite shows I buy them and stash them in my closet.  I am excited that I brand new shoes waiting for me.  My current running shoes still have miles to go.

My Weekend

My weekend started Friday with a rest day.  My slug sister and her husband came over for dinner so we had some slug sister time.

Saturday Jim and I decided to take a hike.  We drove to the Al Foster Trailhead and hiked up to Bluff View Trail.  We must have passed 50 bikes.  Some of the bicycle riders are nice and some scare me with their speed.  My lower leg was hurting the first park of the hike.  I was having discussions in my head, "There is not way I will be able to race tomorrow."  "I really need to walk the races tomorrow."  "I won't be able to run any distance"  Then after two miles of hiking my leg felt better and I had no pain.  I guess it took that long to get warmed up.

Today was the Ballwin Days Races.  The 5K was suppposed to start at 8am   They had us all lined up to start then told us it would be delayed because an emergency vehicle had to come through.  After a short while an ambulance showed up.  A little girl (about 8 years old) and her dad got up from where they were sitting and walked to the ambulance.  The girl seemed to be holding her arm.  Then we had to wait in case the ambulance needed to leave the direction we were going to run.  In the mean time I decided I needed another bathroom break but I didn't want to leave because they did not have chip start.  There was gun start and chip finish.  They finally announced we would start in 5 minutes.  I ran to the bathroom and made it back for the race. 

There were some chiropractor dudes there offering to tape you before the race.  I felt like I was cheating on Dr. Lauren but I let them tape my lower leg.  I made sure to foam roll and stretch and warm up well.

The 5K course has some gentle hills but is not too bad.  It was hot.  I ran in control and finished in 27:05 which was 2nd in my age group.  Shortly after the 5K was done they have a 1 mile race.  I ran it in 8:10 which was first in the adult women.  By then it was hotter.  My let felt fine.

Then I decided that I needed more miles on my legs to train for the Get Your Butt Kicked Race.  After we got home I filled my hydration pack and headed to the trail.  My plan was to run 7 miles easy.  I already ran about 5 miles with the warm ups and the races.  I set my watch for walk/run and took off.  I had to make an emergency bathroom stop.  By then the heat was really getting  to me.  I came out of the bathroom and sat on a bench and assessed my situation.  If I had my phone I would have called Jim and had him pick me up - I felt that bad.  Then I realized I ran a 5K in the heat then a 1 mile race in the heat plus it was now 90 degrees.   I decided I need to slow down  Then I changed my watch to a 3/2 run/walk and took off.  That really helped.  I saw Candace with her dogs and ran with her for a little while.  In total I did about 13 miles today.

Speedwork

Tonight Jim and I went to speed work.  I don't know why by I really like speed work.  It is hard.  It is hot.  But there is something about suffering with a bunch of people who are suffering with you.  Tonight's workout was 3 X 1000 then 2 X 600.  I kept all the repeats at a pretty constant pace.  They had Popsicles for us when it was over but they were melted.  Jim and I stopped at Sonic for a shake on the way home.

Running with Jim

Today Jim went with me for an easy 5 miles on the trail.  His knee started hurting at mile 1.8 so we did some walks.  I needed a bathroom break.

Walking

Today was a rest day so Jim and I took a walk in the subdivision.  One of the neighbors has a new puppy.  She is an aussie-poo.  OMG.  She is the cutest thing ever.  I can't wait to see what she looks like when she grows up.

Sunday Morning Church Run

If I would read my texts more carefully I would know where to meet my slug sister for our run.  I went to the wrong trail head.  Oops.  Luckily we were only a couple miles apart from each other and it was faster to meet on the trail than drive.  We ran an easy 10 miles then Kathy continued on for two more.  My lower leg issue is better but not 100%.  I still feel it but it is more of an annoyance than pain.  I am slowly trying to up my mileage so I can do the Get Your Butt Kicked Race in July.

Green Rock Trail Challenge

Today Jim and I hiked part of the Green Rock Trail.  It is an event put on by city of Wildwood.  We drove to Greensfelder Park and they had buses to take us to Rockwood Reservation.  We hiked back to Greensfelder where they had lunch for us.  It was not a race.  It was a nice hike.  When hiking I always think about whether a trail is runnable.  According to my Garmin there was 1069 feet of elevation gain in the 6.5 miles.  There were a lot of M.U.Ds (meaningless ups and downs).  Most could be run.  There was one downhill that was steep and rocky.  I would have been scared to run down it.  The entire Green Rock Trail is 14.5 miles.  It is one of the oldest and longest trails in the area.  It was originally maintained by the Boy Scouts but now is maintained by various parks.  It has been noted as one of the best trails for pure hiking.

Tennis Elbow

Jim's elbow has been bothering him for several weeks.  It started hurting when he was cutting up a fallen tree and throwing logs around.  Then he injured it again doing something with the fence posts at his parents.  Today he went to the doctor who diagnosed tennis elbow.  Jim has not touched a tennis racket for years but he managed to get tennis elbow.  This makes me wonder if a non-runner can get runner's knee or runner's butt.  Can a not golfer get golfer's elbow?  Can a non athlete get athlete's foot?  Can a non swimmers get swimmer's ear?  The doctor gave Jim a cortisone shot in the elbow which is supposed to cure him.

Not so speedy

Thursdays is usually speed work.  Tonight speed work was cancelled because of the Festival of Miles.  I decided to go to Sherman Beach and kind of run the speed workout for the week.  The workout was 4 X 800.  I warmed up one mile slow.  Then I started my repeats.  It was hot.  It was humid.  It was hard to run fast.  My legs felt heavy.  It felt like I was wearing concrete boots.  Somewhere during the third repeat I realized why the workout seemed so hard.  Sunday and Monday I ran speed during the Senior Olympics.  The races were not long but there were a lot of them and I had to warm up and cool down for each.  Usually I would have a week recovery between speed sessions.   I have developed the ability to sweat profusely.  I may not be the best runner but I am very good at sweating.

My Toes

Today I took the day off.  Jim and I met friends at the botanical garden for a concert in the evening.  My friends had their toenails painted.  I usually only paint my toenails if I have black and blue ones I want to cover up and I want my feet to look pretty for a special occasion.  Currently my toenails are in pretty good shape.  It is sandals seasons so I may paint the toenails for no reason.

Medal Count

It's all a matter of who shows up.  I did not have a lot of competition at the Senior Olympics this year.  I competed in 12 events and brought home 11 gold medals and 1 silver medal.  Jim competed in 5 events and brought home 4 silver medals and a 5th place ribbon.  He did not feel well on the second day and did not complete his other events.

My legs were tired but felt okay.  Jim and I took a four mile hike this evening.

Senior Olympics Day Two

Today was the second day of the senior Olympics.  It was hot again.  I had the same goals as yesterday:  don't hurt myself, have fun, don't pass out from the heat.

I competed in 7 evens today:  1500M run, 400M run, 100M run, 50M run, standing long jump, triple jump, shot put.  I kept my runs very controlled.  Last year I pulled my hamstring in the 50M and it took months for it to feel better.  I am happy to say I did not pull my hamstring even though I ran the 50M twice. 

The first run of the 50M we were lined up to run.  The woman in the lane next to me was younger.  I learned from last year not to try to keep up with a 50 year old.  She shot out fast and was ahead of me.  This was okay.  I saw her start to stumble then her legs buckled and she went down on the track.  I stopped to ask if she was okay and help her up.  There was a nurse there who came over to help her.  Then I finished my race.  After it was over the officials let us run the race again since there was an injury.  So I ran again.  I did not pull a hamstring either race. 

I had a good day.

Jim had stomach issues today and stayed home.

Senior Olympics Day One

Today was the first day of track and field events for the St Louis Senior Olympics.  I had three goals:  1) Don't get hurt 2) Have fun 3) Don't get heat stroke.

I accomplished all three things.

Today I competed in 1500 Meter Race Walk, 1500 Meter Power Walk, 800 Meter Run, 200 Meter Run, Running Long Jump.  I had fun. I didn't get hurt or heat stroke.  The day was a success.

Jim competed in the same events.  He did great.

Tomorrow we go back for day two.

Preparing for the Olympics

This weekend I have the Senior Olympics starting tomorrow.  I did not train how I would have liked because of my hip flexor and lower leg issues.  My goal is to have fun and not do something stupid like pull a  hamstring.

Yesterday I west to see Dr. Lauren.  My issue have been better but are still there.  She worked me over.

This morning I went for an easy 2 mile run at Sherman Beach.  I did some strides in the last mile but kept it under control.   Ready for tomorrow.  I have numerous events over the two days.

The Weed in Review

I have been busy this week.

Sunday - Kathy and I had a 6 mile church run at Route 66 State Park.  It was a great run to catch up and run together.

I spent a lot of time with my precious granddaughter this week.

Wednesday I got to watch Willow's swimming lessons.  She is almost 4 month old and has been taking swimming lessons for 2 months.  She is so darn cute.

Wednesday I ran with Jen, John and Willow in the stroller to Forest Park.  It was hot.  When will I be adjusted to the heat?

Tonight I decided to go to speed work.  Jim returned home from hiking the Appalachian Trail.  He surprised me by saying he would go to speed work with me.  The workout was 8 X 400.  I ran near the front of group 4.  I kept my pace very controlled.  My goal was not to get hurt.  The workout felt good.  It wasn't as hot as I thought it would be.  Jim did great at the workout.

London

This morning I woke up at 5:45.  Usually when I wake up this early on a weekend and I do not have a run planned I roll over and go back to sleep.  I was not tired so I did what I usually do when I have some extra time - read my Runner's World Magazine.  I was reading when I realized it was the  morning of the royal wedding.  I decided to turn on the TV and watch.  Of course it was beautiful (but not as beautiful as my daughters' weddings).

As I watched the royal wedding I thought about the London marathon.  London has one of the major marathons.  It also held the 1908 Olympics where the distance of 26.2 was first run.  Before that the marathon was around 25 miles or 40KM.  In the St. Louis Olympics of 1904 the marathon was 24.85 miles.  The race was lengthened in London so it could start at Windsor Castle and end in the stadium.  Thank you London for making the marathon longer.  That last 1.2 miles is the hardest.

Today I signed up for the Ballwin Days 5K.  Jim and I have run this race for many years.  We like it because it is close to home and fun.  As a bonus there is a 1 mile race after the 5K.  We always sign up for both races.

I also practiced my shot put.  Only one week until the Senior Olympics. 

Plan C

Sometimes plans don't work out and you have to regroup and re-plan.

Today Plan A was to run after work.  It was raining when I woke up and rain was predicted all day.  When it approached lunchtime I saw there was a window of time where I could get a lunch run in. 

Change to Plan B.  Instead of going to the trail after work I decided to run the subdivision at lunch.  My plan was to do an easy warm up then some hill repeats.

After the warm up in the subdivision, I realized that hills make my ankle/shin issue hurt more.  Move to plan C.  Just run easy in the subdivision and skip the hill repeats.  Ankle/shin is a little better but still not great.

Hiking

This evening Jim loaded his backpack and we went to Castlewood to hike some hills.  He is ready for the Appalachian Trail.  He wanted weight in his pack so I said he could carry the water.  I always carry the water when we run and share it with him.  He said I could carry the water.  He wanted weight in his pack.  I let him carry the water.

I feel good after yesterday's run.

Better

Today I ran 4 miles.  I even threw a couple strides in mid-run.  I felt so much better after my appointment with Dr. Lauren yesterday.  Still not 100% but much better.

I forgot my handkerchief.  My nose always runs, especially  now in allergy season.  Luckily I had some tissues in my hydration pack.  I am still getting used to the heat.

Jim and I went to Sherman Beach and ran.  When we got back to the parking lot there was a young couple with a little boy who had been to the river.  They had locked their keys in their van.  They were in a panic.  We asked what we could do to help.  They said they needed tools.  We drove home and Jim got some tools.  When we got back to the parking lot there were several other people trying to help them.  They had found some railroad spikes and were able to pry the door open a little.  Jim was able to slide a long metal yardstick in and unlock the door.  They were so grateful.  It's good to see that there were a lot of people willing to help strangers in need. 

Dr. Beat Me Up

I went to Dr Lauren my chiropractor today.  I told her I had seen Dr. Samantha when she was out of the office.  I told her that she had a very soft touch.  She said yes she has soft hands.  I said that I talked to Kathy about her and I called her Dr. Soft Hands.  She said then am I Dr Hard Hands?  I said, "Don't take this wrong but we call you Dr. Beat Me Up"  She laughed and said she was honored to be called Dr. Beat Me Up.

Dr. Beat Me Up worked me over.  She didn't think I had a stress fracture because it hurts the same amount throughout the run.  She said stress fractures hurt more the longer you run.  She worked on a knot in my calf.  She told me to wear compression socks and use the foam roller.

Rest Day

Today I rested.  I was going to take a walk tonight but there were thunderstorms so I exercised in the house.

Mother's Day Run

This morning Jim and I met Kathy at Sherman Beach and did an easy four miles.  It is Mother's Day.  Jen, John and Willow were going to come with us but Jen was feeding Willow.  We passed them as we were driving home.  They ran an easy 3 miles. 

At the parking lot there was another black Honda Accord.  It was a 2018.  We have a 2017.  Jim told me he likes our tail lights and front better.  They look the same to me.  I don't know why they have to change the cars a little every year.  Why change a good thing?  The same way they change the running shoes every year.  Why change a good thing?

Family Run

Jim, Jen, John, Willow (in the stroller) went to Sherman Beach and ran 3 easy miles.  Jen is still recovering from childbirth and surgery, Jim went on a five mile hike this morning. My ankle/shin is still sore.  Therefore, we ran nice and slow.  It was hot.  Still getting used to the heat.  The trail was a little bumpy for Willow but she didn't complain.  Her little cheeks were vibrating.

I bought Dr. Scholl's Athletic Running Insoles.  Today was my first run with them.  They felt good.  I bought a pair for Jim also.  Hopefully they will help us get over injuries.

Walking

Today I took Willow for a walk.  It is getting hot in the afternoons.  I need to get used to the heat.  Summer will be here before we know it.

Compromises

There are compromises in running.

Earlier today discussion:
Me:  I am going on a run today do you want to go?
Jim:  How far?
Me:  3 or 4 miles
Jim:  Okay I will go

At Sherman Beach:
Jim:  How far are we running:
Me:  4 miles
Jim:  You always pick the longest distance
Me:  Of course
Jim:  Why not 3
Me:  I will let you pick.  We will run 1.5 then you can decide if we will turn around or run another .5

At 1.5 miles:
Me:  How to you feel.
Jim:  Let's compromise and run another .25 so it will be 3.5 total.  Right in between
Me:  Okay

I felt hot and sluggish.  I have read before that it takes 6 runs to get used to the heat.  The ankle/shin still hurts but not enough to keep me from running.

More rest lots of Willow time

I decided to take another day of rest.  Willow has been here.  She keeps me walking, rocking, moving.

Rest Day

Today was a rest day.  I rested and I ate.  Then I rest and ate some more.  I walked around a couple stores then rested and ate more.

Creve Couer Park

Today we met Jen, John and Willow at Creve Coeur Park.  First we did an easy 3 mile run.  Then we had a picnic lunch.  Then we paddled on the lake.  Jim and I were in Kayaks and Jen, John and Willow were in a canoe.  It is finally springtime.  I am getting acclimated to the heat.  I had sunscreen on but I am really tired from being in the sun for several hours.

Twice a year I rearrange my closet and drawers.  I switch out winter closes with summer clothes.  I have come to the conclusion that I have too many clothes.  I have stacks of sweatshirts and racing shirts.

Easy Run

Today I did an easy run from Sherman Beach.  My ankle/shin still hurts when I run but not bad enough to stop me.  Jim also ran with me.  He ran a mile and a half then walk because his knee hurt.

I signed up for Big River's Summer Speed Work.  Last year I only made it to a couple sessions because of my hamstring issue.  I hope I feel like more this year.

It is finally spring weather.  I get to wear my shorts and tanks that have been neglected all winter.  I don't think I will need tights again until the fall.  (I hope.)

Rainy Day

It was a rainy day.  I did a hour on the elliptical. 

Toenail Report

I have not given a toe nail report in quite a while.  After the three marathons in 2017 I had five black and blue toenails.  My toenails usually do not fall off.  The bruised part eventually grows out.  I currently only have one black toenail.  Just in time for sandals weather.

Today I went to Castlewood with Jim and we hiked up and down hills for five miles.  He carried a 35 pound pack and I carried a water bottle.

Very Slow Run

Today I went to see Dr. Lauren.  She worked her magic.  Hopefully I will tell a difference.  Jim and I went to Castlewood.  He hiked with his pack and I ran then met him and hiked some.  It still hurts to run but I love running so I ran anyway.

Cross Training

Yesterday Jim and I ran 3 easy miles.  My ankle/shin was killing me.  I'm getting tired of this.  I want to run pain free.

Jim is going backpacking in three weeks.  Tonight he put weights in his backpack and we went over to Castlewood and hiked up and down the hills.  I think is it finally spring.  The weather is nice.

Plans

Sometimes plans come together perfectly.  Sometimes uncontrollable factors affect the plan.  Today Kathy ran the Mt. Charleston Marathon.  She worked her butt off for this race.  She trained in the freezing cold.  She trained in the rain.  She trained in the wind.  Due to a cold spring in St. Louis she did not have a chance to train in the heat.  There are been very few warm days in St. Louis this year.  Consequently, the heat affected her run.  Somehow she was still able to complete the race and nail a PR.  This is amazing.  This is inspirational. 

Arbor Day Tree Hugger Be Brave 5K

Tonight we had the Wildwood Arbor Day Tree Hugger Be Brave 5K.  That is a long name for a 5K.  I used the Jim Goldsberry training plan.  Run a little,  taper a lot, race.  I have been cross training the last 10 days to rest my shin/ankle.  Tonight I ran.  It was a nice night in the high 60s.  I wore shorts and a tank.  I can't say I ran pain free but I was happy to be running.  Jim and I both came in first in our age groups.  Came home and iced my leg. 

More Crosstraining

My last day of cross training.  I am so ready to run in shorts!

My new magazine

I have read Runner's World for years.  I read it cover to cover every month.  I like reading about running and runners.  I ordered a new magazine called Women's Running.  The first issue came today.  I have not started reading it yet but I think I will like it. 

What Happened to GO St Louis?

The Go St Louis Marathon used to be much bigger.  In 2011 when I ran the full there were 1941 full marathon finishers and 11547 half marathon finishers.  That was the biggest they ever had.  The numbers have steadily declined each year.  This year there were 1077 full marathon finishers and 3593 half marathon finishers.  The expo has also shrunk in size.  They advertise that they have 25,000 participant in their race weekend.  I don't know how they count that many.  There is the 7K, 5K, relay and kids mile but I don't think all that adds up to anywhere close to 25000.  I wonder why the race has gotten so much smaller.  It is probably due to the tact that there are a lot more half marathon in the area now.  The Go St. Louis organization has also added other races throughout the year.  It's too bad that they haven't concentrated on making St. Louis a destination for marathon.

I am still resting.  Today I walked Willow, spent 30 minutes on the elliptical and took a hike with Jim in the evening.  I am feeling better.

More cross training

Adam Wainwright is on the 10 day disable list for some kind of elbow issue.  Major league baseball thinks 10 days is a good amount of time to be disabled.  I have not run for one week.  It is driving me crazy.  I was going to try to run today but Jim said I should wait until the race on Friday to give me more time to heal.  I should give it 10 full days just like Adam Wainwright.  I reluctantly agreed.  Friday I will run easy.  It's just a fun 5K.  Jim said I could run a 5K in my sleep.

Today I spent 40 minutes on my elliptical trainer, did runner's yoga and myrtle.  It's still not like running outside.

In the mean time my slug sister has been working her butt off training for her marathon this weekend.  She is a little worried about the heat.  She has not had a chance to train in the heat or even in slightly warm weather.  Last year I was at Sherman Beach one day getting ready to run.  It was about 70 degrees.  There was a man also starting a run.  I was dressed in shorts and a tank. He had on thick tights, a long sleeve, a jacket and a hat.  We got to talking and he said he was training for a race in Arizona that was going to be really hot.  He was trying to get used to running when he was hot.  I haven't seen him since so I don't know if it worked.

Hiking

Yesterday Jim and I took a hike on the Rock Hollow Trail.  The blue bells are in bloom.  It was beautiful.

Today we hiked at Mastodon State Historic Site.  The was a little rain but it was a nice hike.

I am still resting my shin/ankle.  I have been very cautious because I know that shin splints can lead to stress fractures if you don't be careful.  I have a 5K on Friday which I will walk if I have to.

The discipline to rest

I still need to take time off to let me ankle/shin issue heal.  It takes discipline to rest.  I really, really want to put shorts on and go for a run.  I could do it but I know that in the long run it would not be a good thing for me.  Instead I have been working out on the elliptical, doing mrytle, foam rolling and yoga.  I want to run.

DNF

I have run a lot of races.  Some have been great and some have been ugly.  I have never had a DNF.  There were times I wanted to quit.  There were time I wanted to sit on the curb and  cry.  There were times when I questioned my sanity.  But I never quit.  My mantra:  right foot, left foot, right foot, left foot, repeat.

The Boston Marathon this year was cold wet and raining.  There were 23 DNFs (did not finish) among elite runners.  Notable:
Deena Kastor - I was rooting for her.  At 45 she is running strong.  She set the master marathon record.
Galen Rupp - 2nd place last year dropped out at mile 18 with hypothermia and dehydration.
Lemi Berhuna - 2106 men's winner
Lelisa Desisa - 2013 and 2015 men's winner
Caroline Rotch - 2015 winner
Mamitu Daska - had a commanding lead much of the women's race but dropped out
Bazunesh Deba - One of the favorites in the field of women

In total 9 elite women and 14 elite men did not finish the Boston Marathon this year.

I am resting my shin/ankle.  I want to run but I know rest is best right now.

10,000 Steps

Every day I try to get 10,000 steps.  This is easy on days I run.  On rest days it's not too hard because I like to walk or hike.  Today I took my granddaughter for a walk.  I learned that when I am pushing a stroller I don't get credit for my steps.  I guess my arm doesn't move enough.  The same goes for pushing a shopping cart.

My ankle/shin is very sore today.  I decided I really need to rest it.  I am not very good at taking days off.  Foam rolling and yoga for me.

Shorts Weather

Sunday I was in tights with a jacket, hat and gloves.  Today I was in shorts.  When will spring come to stay?  What happened to global warming.  When can I work on my runner's tan?  Jim went with me to Sherman Beach for an easy 4 mile run.  My ankle/shin is still sore but I can run slow.  Any day I can run is a good day. 

Something I learned from the Boston Marathon:  Kenyans and Ethiopians do not run well in cold, wet, windy conditions.  Americans do run well in such conditions.  No one ran their fastest but when you are running against 32 mph winds it slows you down.

Boston Marathon

Today Kathy came over to watch the Boston Marathon.  I was excited about the USA women.  Des Linden won.  She was the first American women to win Boston in 33 years.  I was babysitting Willow today.  Her mom Jen was 2 the last time an American woman won.  I hope Willow doesn't have to wait 33 years to see another woman win.  If it is another 33 years I will be 95.

It was cold in Boston,  It was raining in Boston,  It was windy in Boston.  Temperatures were in the mid 30s with wind gusts up to 32MPH.  It was not great running conditions but the runners gutted it out and raced.  1298 people visited the medical tents along the course many more visited at the end, many with hypothermia related issues.  72 people were transported to the hospital.  Runners are hardy souls with tough minds. 

I watched the TV coverage.  I didn't see any hills that were worse that the Zombie Trail.  Next year we will be there.  Hopefully the weather will be better.

Running Slow

This morning I really wanted a church run with my Slug Sister but my shin/ankle is hurting and I didn't want to hold her back, do hills or speed.  Jim went with me.  We started at Sherman Beach and did a 4/1 run/walk.  My ankle hurt but I was able to do five miles.  Yoga, foam rolling, and ice seem to help a little.  In the mean time Kathy blazed through 17 miles. I am so proud of my slug sister and her dedication to her training. 

Looking Back on Half Marathons

I was looking back on my half marathons.  I started out my running career with a half marathon.  No 5Ks no tune up races.  I had no idea what I was doing

2007 - I was going to run the Go St Louis.  I started training in 2006.  I was wearing old shoes - I thought since they were comfortable they were okay.  I skipped a lot of runs because of snow and ice then ran too much to quickly and ended up with a stress fracture in my heel.  Had to scrap 2007.  Six months off.  I was determined to run a half marathon.

2008 - brand new Brooks shoes and smarter running plan.  Go St Louis Half Marathon.  I finished in 2:15:46.  I was very happy.  I had no idea if this was a good time but I knew it was good for me.

2008 - Lewis and Clark Half Marathon - race was cut to 10 miles because of hurricane Ike.  There was flooding on the last part of the route.

2008 - Since I had trained for a half marathon I didn't get to run due to the hurricane I ran the St Louis Track Club Half Marathon.  Finished in 2:07.  Another PR.

2009 - Lewis and Clark Half Marathon.  1:59:14.  Broke 2 hours!  This was a pretty flat course.

2010 - Go St Louis Half Marathon.  Jennifer ran and signed me up for the 1:55 pace group.  What was she thinking?  I ran in 1:54:13.  I stayed near the pace group but sometime was ahead and sometimes behind.

2011 - Didn't run a half marathon this year.  Did run the Go St Louis Marathon.  Didn't know that a half marathon would be a good warm up run.

2012 - Mo Cowbell Half Marathon.  1:53:10.  This stands as my PR.  It also makes me want to run the Cowbell again.  It is a flat, fast course. 

2013 - Girl Scout Thin Mint Sprint - This was supposed to be a half marathon but due to a tornado the night before ended up being some laps around the parking lot.  They called it a 10K but it was shorter.

2013 - Go St Louis Halloween Half Marathon 1:55:16.

2014 - Wildwood Frozen Feet Trail Half Marathon 2:03:30.  I was happy with this time for a trail race.

2014 - Chesterfield Half Marathon 1:56:12.  I think this is the only year this was held.  There were not many people.  It was a nice course from the mall down into the valley and back.  The hill at the end was a challenge.

2015 - Wildwood Frozen Feet Trail Half Marathon 2:00:18.  I'm not sure how I ran this fast considering I had to run up the Zombie hill.

2016 - Wildwood Frozen Feet Trail Half Marathon 2:04:47.  This was the year it was snow packed and I was cautious.

2017 - Go St Louis Half Marathon 2:03:08.  This was a training run for the Flying Pig.  I was not concerned about speed.  I was concerned about being able to continue training.

2017 - Go Girl Half Marathon Kansas City - 2:07:49.  This was a training run for the St. George Marathon.  This was hillier than expected.  It was a fun race.

2018 - Go St. Louis Half Marathon 1:57:33.  I had been cutting back on training because my shin/ankle was hurt.  Somehow I finished well under 2 hours.

This is a total of 15 half marathon completed.  2 were started but the courses were cut short due to weather.  Now I ask myself the question  - Am I a half marathoner or a marathon? 

Hiking

This evening Jim and I took a hike on the Stinging Nettle Trail.  We had not been on the trail since the recent flood.  It was a mess.  There were trees and branches.  Some places the trail was rerouted around the junk.  One place part of the trail fell into the river.  I always think of the trail marathon when I am on that trail.

Ugly Run

Today it was 70 degrees.  There was not way I was going to skip running.  I put on shorts and a tee and headed to Sherman Beach.  Jim went with me.  After 10 seconds by ankle was killing me.  After a mile Jim's hamstring, knee, groin and probably a couple other things hurt.  We shuffled through 3.1 miles taking a little walk break and finish.  Any day I can run is a great day.  I iced my ankle when I got home.  I think rest may do me well for a few days.  I don't have any big races coming up.  I have the Wildwood Arbor Day Be Brave 5K in 2 and a half weeks and Senior Olympics the end of May. 

The race photos from the Go St Louis are available.  I never really like my race photos but there is a cute one of the slug sisters at the end.

Another Rest Day

Today I felt really good after running a sub 2 hour half marathon on Sunday.  My shin/ankle is still sore but no worse than before.  I decided to rest another day and just took a walk in the subdivision.

I signed up for the Wildwood Arbor Day Be Brave 5K.  Jim wanted to sign up too. 

The day after

Today I felt good.  I remember the day after my first half marathon when I could barely walk up and down stairs.  My ankle/shin is still achy but I don't think I did any great damage to it.  After sitting at my desk from 8 till 6 I decided I needed to move to get the circulation moving in my legs.  My legs feel good after the race.  I went to the trail and walked 3 miles.  It was pleasant.  Jim was tired from cutting up a tree all day so he stayed home.

Race Weekend

This was Go! St. Louis race weekend.  Saturday Kathy and I went to the race Expo.  It was somewhat disappointing.  It was much smaller than previous years.  The best part was the photo booth where we had a slug sister picture taken.  Next we headed downtown and checked into the Hilton.  We walked to a little Italian Restaurant called Gio's.  Not crowded at all which was weird for a Saturday after a ball game and before a marathon.  Service was good.  Spaghetti and bread were good.  It was nice and close to the hotel.  Watched Jurassic Park on TV in the hotel.  This was a good movie to watch the day before a race.  During the race we could imagine dinosaurs were chasing us and run really fast.

Race morning we got up and had our standard race morning bagel with peanut butter.  We stayed at the hotel as long as possible because it was cold.  Found a port-a-pottie with only one person in line near the start.  Temperature was 29 but felt warmer.  We were in corral D near the 2 hour pace group.  We both had a great race.  My shin was sore on the uphills but I pushed through and finished in 1:57:33 which was second place in my age group.  I was only 16 seconds behind first place.  Kathy had an amazing PR and fourth place in her age group.  We were too cold to wait for results to be final to pick up awards.

After getting back to the hotel and showering our husbands and Sean (Kathy's awesome son) met us for a late breakfast.  Then we all went to the Cardinals game.  I wish the Cardinals did as well as Kathy and I did today.  It was a cold day.  Even though we dressed very warm for the game it was chilly.

Three Days

Only three days until the Go St. Louis Half Marathon!.  I have been resting my ankle that has been sore.  Today I was going to run.  I ended up on conference calls until after 7 (those darn people on the West coast).  Then Jim had dinner ready (what a guy).  Then it got dark.  I spent an hour on the elliptical.  I feel I get a good workout on the elliptical.  My heart rate increases and I sweat in my cold basement.  But there is nothing like running outside.  I did watch the Cardinal game while I was on the elliptical.  I also did the Myrtle Routing, Stretching a foam rolling.  I hope my ankle feels good for the race on Sunday.

Taking it easy

My ankle still hurts.  Jim diagnosed shin splints.  We had a discussion about shin splints.  I said it was only one so it would be a shin splint.  He said it is always plural because there are multiple muscles.  Like pants is always plural.  The pain is on the lower shin near the ankle so it may be a shin splint.  Then I read about shin splints.  Of course the best thing is rest.  I don't much like resting but I am going to run a half marathon in 4 days so I am taking it easy.  Today I did the equivalent of 4 miles on the elliptical trainer then I did the myrtle routine. runners yoga and foam rolling.  I also wore my calf compression sleeves all day.  I am determined to feel better for the half marathon.

Looking at the race day weather it will be cold.  This is not typical April weather.  There is a chance of snow on Saturday.  Sunday is high of 38 with chance of rain or snow.  Whatever happens it will be a memorable slug sister weekend.

Rest Days

My ankle has been sore for a couple weeks.  I really don't know why.  I decided that it is best to rest it right now.  Therefore, I did squats and lunges and runners yoga.  I  hope it is good for the race on Sunday.

Easter morning church run

This morning was my taper run for the half marathon next week.  I had 8 miles on the schedule.  Kathy ran yesterday because they were predicting rain for today.  Jim went with me.  He ran 3.5 and walked 3.5.  I ran 8.  It was 36 degrees but the sun was out some of the time.  It was quite pleasant.  I keep thinking that this will be the last run in tights this season and that I can wear shorts or capris but it keeps getting cold again.  I was dressed a bit warm today.  Ran from Sherman Beach.  The river was high but the trail was dry.  It was a nice easy run.

Next Sunday is the Go St Louis Half Marathon.  Right now the forecast is for low of 43 and high of 48 and cloudy.  They weather forecaster are not very good at predicting weather this far in advance.  I will keep my tights ready.

Sunshine

Today the sun came out!  I can't remember when we last saw the sun.  I took a  four mile lunchtime run in the subdivision.  I ran a one mile warm up then added some speed into the last three miles.  It felt good.

Willow Time

Another rainy day.  It was a great day because I got to babysit my granddaughter.  I walked her around the house.  She likes movement.  Maybe she will be a runner someday.

One More Gray day

Gray and grey are different spellings of the same word, and both are used throughout the English-speaking world. But gray is more common in American English, while grey is more common in all the other main varieties of English. In the U.K., for instance, grey appears about twenty times for every instance of gray. In the U.S. the ratio is reversed.

Today was another gray day.  However, the rain stopped.  I ran at lunch.  My plan called for a speed workout but my ankle has been bothering me (for no reason) so I decided to do an easy run in the subdivision.