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Travel Advisory: Cold and Blowing Snow - Time to Run!

Monday, February 08, 2010

My training program called for a 5 mile run today. We had 9" of show accumulation and more snow is on the way. I decided to drive to the Platte Canyon High School track. First the track is the only place where I live that is flat. I also figured that the black surface of the track would have less snow. The conditions were challenging:

Date: Sunday, February 7th, 2010
Time: 2:30pm
Location: Platte Canyon High School Track
Total Distance: 5.3 miles
Total Time: 60 minutes
Timed Distance: 5K and 5 miles

5K Time: 30:12
5K Pace: 9:44 min/mile

5 Mile Time: 53:42
5 Mile Pace: 10:45 min/mile

Company: Alone

Weather Condition: Cloudy, Temperature 18.1 F, Feels Like 7.9F, Wind 8.1 mph WNW, Humidity 98%, Cold with Blowing Snow

Elevation: 8,047

I enjoyed running in these conditions. I expected to wear a little trail on the track. The snow drifting over the track obliteration my footprints. I read this article on-line about running in the cold. The guy that wrote the article was giving advice on how to dress for cold weather. He said he went running in frigid conditions of 40 F! What? 40 F is a heat wave! I took some photos of some real cold.


Stadium and Track


98% humidity makes it foggy and really cold!



Nice and soft running surface



My footprints in the snow



Snow drift around my bag




The snow made it difficult to keep up a good pace. Overall, I had a good time and still made it back to see the Superbowl kick-off. I have some advice of my own about cold weather running:

(1) Keep moving or you will freeze;
(2) Wear fleece gloves so you can wipe your runny nose on a soft surface; (Ok - I know that is gross!);
(3) Bring a towel; and
(4) Hydrate before you leave home, but pee three times before you leave. (This one is obvious - think about it)





  
  Member Comments About This Blog Post:

GAZELK 2/8/2010 11:07PM

    I like running when it's snowing and don't mind the cold, but I don't like to run in snow depths of more than an inch. It feels like you work twice as hard to get the same distance. If you ran five miles in those conditions in that time, you did way better than I do.

It's my normal running day but it' snowing here tonight with about 5 inches on the ground, so I stayed inside and worked out with the Wii instead.

As for the hydrate but pee part of your blog...I still haven't figured that one out yet. I always have to go 30-45 minutes into my run no matter what. I'm just glad I'm a guy so it's pretty easy to go if you find somewhere a little private.

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ELYMWX 2/8/2010 10:24AM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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USFBULL 2/8/2010 3:45AM

    Nice cool conditions, LOL Looks like a great place, not crowded and plenty of hills. Whew that looks cold. emoticon Jeff

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Run until it hurts

Saturday, February 06, 2010

I am training for some upcoming 5K races. I have a training program that I downloaded running.about.com. I looked at many, many training programs and settled on the "Intermediate 5K Program".

Of course, I completely ignore the program. My wife finds my desire, and inability, to follow a training program quite humorous. She is a good runner. She tells me, "Just run". This would be good advice if I were a better runner. Here is my running log over the past two days:

Thursday, February 4th, 2010, 5:00pm
Temperature: 28 degrees
Elevation: 8040 ft
Total Distance: 4.25 miles (Warm-up, Timed 5K, Speed Work, Cool-down)
Timed Distance: 5K
Time: 31:28
5K Pace: 10:05 min/mile
5 x 200 Timed Repeats

Comments: My left knee hurt. I kept going anyway. I never claimed to be a grown-up, or have any common sense. My timed distance run of 5K was a disappointing 31:28. But my speed work was really good. I did five 200M intervals. I would do a fast 200M followed by 200M walk (5 x 200M). My Garmin 305 pace measurements for 200M repeats were as follows:

1st: 6:28min/mile
2nd: 6:23 min/mile
3rd: 6:26 min/mile
4th: 5:05 min/mile (running as fast as I can)
5th: 8:49 min/mile (OK- I was exhausted)

I think I have a fair amount of speed. I would like to trade some speed for endurance. I am working on endurance. But I run really smoothly when I pick up the pace. I like short bursts of speed.



Friday, February 5th, 2010, 5:00pm
Temperature: 26 degrees
Elevation: 8040 ft
Total Distance: 2.5 miles (Warm-up, Timed 2 mile, Cool-down)
Timed Distance: 2M
Time: 17.58
Pace: 8:48 min/mile

Comments: My knee felt better. Lots of ice and a handful of Advil work wonders! I decided not to run very far. I was actually happy with a sub 9 min/mile pace. My training program says I am supposed to rest today (Saturday, Feb 6th). I actually may follow the program today, but maybe not.


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  Member Comments About This Blog Post:

GBOOMER 2/7/2010 7:45AM

    Sounds to me like you know what you are doing. Every training table isn't right for every person all the time. Maybe your body/mind is smarter than the training table.

I have to be careful with my knees too. It is hard to know which twinges are serious and which are not. If I stopped at every twinge I would have to give up running (and just about any other sport too.) But, so far so good, I'm still running and my knees are doing ok.

Good luck. I enjoy your blog posts!

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GAZELK 2/6/2010 9:34PM

    You are faster than I am. I think your wife is right--just run and have fun and the speed will come naturally. I never thought of myself as a fast running until I lost 30 pounds. Now, I have moments where I feel like a rabbit.

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ELYMWX 2/6/2010 8:22PM

    I'm just starting to figure out a training schedule for myself - 42 weeks to a half starting from a reasonable fitness level walking. Thanks for the link - yet another set of these silly tables to read through!
emoticon emoticon

Of course, I'm probably also going to have difficulty following a schedule - I think I've gotten too used to walking every day and I've yet to find a schedule that even mentions the possibility of going for hour-long walks on the "rest" days. If you ever get those calculations set up for predicting injuries, let me know, huh? I might need it...

What do they say about us? The only difference between the men and the boys is the cost of the toys? At least we appear to have wives that understand and will put up with us. I found mine in the engineering lab during school, and we were going out for 5 years before we got married so she knew what she was getting!

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SAMGERBINE 2/6/2010 3:38PM

    Good for you on your progress :)

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Cheeseburger in paradise

Sunday, January 31, 2010

I have been doing a lot of running lately. I ran 8 miles yesterday, uphill both ways! I figured I burned about a million calories.

I can justify any self-destructive behavior. Just watch me!

My wife and I made a sojourn to see my daughter, Katie, at the University of Northern Colorado today. My wife wanted to take Katie to Red Robin for lunch. My wife and Katie ordered grilled chicken salads.

Salad! I don't want no stinking salad! I had been waiting for this for weeks! I ordered a Bacon Cheeseburger, French fries and strawberry lemonade! Jimmy Buffett's lyrics were ringing in my head!

"Tried to amend my carnivorous habits
Made it nearly seventy days
Losin' weight without speed, eatin' sunflower seeds
Drinkin' lots of carrot juice and soakin' up rays

But at night I'd had these wonderful dreams
Some kind of sensuous treat
Not zucchini, fettucini or Bulgar wheat
But a big warm bun and a huge hunk of meat "

Chorus:
Cheeseburger in paradise
Makin' the best of every virtue and vice
Worth every damn bit of sacrifice
To get a cheeseburger in paradise"


This song could be our National Anthem! I got to tell you that was a really good cheeseburger. Total calories for a "big warm bun and a huge hunk of meat" was a measly 2,491, more or less! Maybe more - but I don't care!

I was pretty sore after my run yesterday. After I ate the gigantic cheeseburger I was completely cured of all aches and pains. I ate the Cheeseburger for medicinal purposes!

I told you I can justify anything!


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  Member Comments About This Blog Post:

FOOTBALLTRENT 2/23/2010 12:51PM

    Too funny man!

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JADERUNNING 2/6/2010 9:34AM

    That is too funny! When I run long and hard runs - all I think of is food! Nice greasy bacon, swiss, mushroom burger seems to top the list. On hot days I think of strawberry daiquiris!

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KAYAKID 2/3/2010 3:25AM

    emoticontime for a nap after that meal!LOL

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DAVIDMU89 2/1/2010 3:11PM

    It is a correct balance of proteins and carbs. Therefore , I say it must be eaten

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ELYMWX 2/1/2010 1:56AM

    emoticon emoticon emoticon
emoticon emoticon emoticon
(Gotta like the new smiley)

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Too far and too fast! I hurt now!

Sunday, January 31, 2010

Date: Saturday, January 30th, 2010
Time: 2:30pm
Location: Highlands Ranch Colorado - Dirt Trail

Total Distance: 8 miles
Total Time: 96 minutes

Timed Distance: 5K and 10K

5K Time: 29:28
5K Pace: 9:08 min/mile

10K Time: 1:03:23
10K Pace: 10:09 min/mile

Company: Alone

Total Time: 96 minutes (Warm-up, Timed Run and Cool-Down)
Weather Condition: Clear, Temperature 54 F, Feels Like 54 F, Wind 2.1 mph WSW, Humidity 52%, Dry and Warm

Elevation: 5,625ft to 5,810ft (Hilly with 185 ft of Elevation Change)


The weather was glorious! I drove down to the Denver suburb of Highlands Ranch for my long weekly run. I wanted to run in warmer weather on a dry trail. My training program called for a 5 mile run. I guess what happened was predictable. After I hit 5 miles I just kept going!

The conditions were just too nice to stop. I ran 8 miles. Unfortunately my body wasn't ready to run 8 miles. The other problem was the trail I was running has really steep uphill sections, and really steep downhill sections. Going uphill is pretty safe. Going downhill has to be done with great care.

I am not, by nature, a careful man.

I would hit a downhill stretch and think, "time to rock and roll!" According to my Garmin timer, some of these downhill sections were over 25% grades! That is very steep, by the way.

This morning (Sunday, Jan 31st) I am hurting! My back is stiff. My quads feel like somebody beat them with a stick. The toenails on my second toes on each foot are turning black.

I was running in Under Armor brand socks that were just too thin for the miles I ran. I stopped by the Boulder Running company in the way home and bought some good Tholos socks. Tholos are $11 a pop.

There was a guy running on the trail that had a hydration belt. I had not had a drop of water during 90 minutes of hard running. I may need to get one of those hydration things.

My training schedule calls for an easy 30 minute run today. I should probably skip that run. But I won't. I should leave my timer at home. But I won't.

Time to go running! I am not going to let a little thing like common sense stop me!


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  Member Comments About This Blog Post:

CATBME 2/2/2010 3:12PM

    your toe was turning black for a reason bad fitting shoes I know i made the same mistake liking my shoes tight trouble is it will set you back in the long run...I was up to 16 miles 2 months ago at 4.0 mph pace not bad fer a chubby girl...you really have to find the best running shoe for you and find out whether you overpronate or underpronate etc etc but when you toe turns black the nail will fall off is because the toe box the end of the big toe and the end of the shoe need to have at least your thumbs distance otherwise its going to hurt you in the end. I found this out by finding some good research then found reasonable priced shoes for 59.00 ...Im back up to 9 miles now

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HARRINGTON5 1/31/2010 11:23AM

    Bruce, You just crack me up. I love the way you tell a story. For someone to be hurting and still want to run is amazing to me. I sometimes run when I'm hurting, but I think I have really done something extra special when I do. An easy run really might do you some good (if it really is easy). I laughed about the black toes because my second toe gets like that a lot. The nail has finally grown out and my feet look normal again. I run over a lot of bridges (no hills here)with that same steep incline, maybe I should look for those Tholos socks too. Have a good day, my friend and try not to hurt yourself today. Cynthia

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ZEESPARROW 1/31/2010 10:52AM

    Oh my is right! I hope your scheduled easy run IS easy today. Don't push yourself too hard and risk injury!

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DANAMJ2 1/31/2010 10:51AM

  Gosh...I ran 2 miles yesterday because my Jack Russell wouldn't leave me alone until I took her running. And, a few times I cheated on the hills and walked fast. My achilles are tight - You are a better man than me!!! I'll try harder today!

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GOLDDUSTTWIN 1/31/2010 10:31AM

    oH MY gosh...please take it easy or you will be like me and have to take a step backward in your exercise program. Better to be like the tortoise slow and steady then the hare that was exhausted and rested and lost the race

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Woo Hoo! I am a Medium!

Thursday, January 28, 2010

I went to Sports Authority yesterday to get a pair of long running pants. I hate anything on my legs when I run. I figured a light-weight pair of running pants might be tolerable. Running with bare legs in snow and cold can be a bit uncomfortable.

I think I tried on every large pair of running pants in the store. Nothing seemed to fit. In desperation I grabbed a pair of medium pants off the rack. I trudged off to the fitting room. These medium pants fit perfectly! As a matter of fact there was this slender guy looking back at me in the mirror! I was jazzed!

There was a time when 2XL was a bit tight. I was surprised that I could fit nicely into a Medium pair of pants!

Even though it was really cold and nasty outside, I had to go running! The pants were reasonably comfortable. Here are the running conditions. I wanted to do more distance but running in the snow was not easy.

Time: 5:30 0pm
Location: Bailey, Colorado - Burland Subdivision
Timed Distance: 2.3 Miles
Time: 22.1 Minutes
Average Pace: 9:33 min/mile
Company: Alone
Total Time: 30 minutes (Warm-up, Timed Run and Cool-Down)
Weather Condition: Cloudy, Temperature 19.2 F, Feels Like 11.4 F, Wind 4.0 mph SW, Humidity 90%, 2" of Snow

While I was running my wife drove past me and stopped. She leaned out the window and said, "Don't you know it is 19 degrees out here?" I said, "Yes, that is why am wearing a hat!" She knows I loathe wearing a hat when I run. I liked the long pants. My legs were not freezing for the first time in a long time. I also liked looking skinnier than I really am.

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  Member Comments About This Blog Post:

KAYAKID 1/29/2010 3:02PM

    have you thought about tights - I never thought I would wear them but I love wearing them. I like them because they are compression and seem to keep everything together. I can wear the tights and a top - coldgear and run 20 degree weather no coat - with a earthingy that wraps around your head a nd gloves. great pace! for the 2 miles

Mike


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GSCOTTC 1/29/2010 1:07PM

    Good for you.

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SMARTIEBEE 1/29/2010 11:24AM

    Doesn't that feel great! Good for you!



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DELRIO1 1/29/2010 8:26AM

    Most excellent, OldDog...you da man!

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IRONGRANNIE 1/29/2010 4:32AM

    WooHoo!!! go you good thing!!

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ELYMWX 1/28/2010 11:52PM

    Cool!

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