Got up today, had some coffee and toast, and then went out and cleaned all the bird crap off of the back deck and the walkway to the alley. Also cleaned out the fridge and washed the outdoor kitchen. Came in and chatted with sister sue, and then decided to go out and do a short duathlon. First I jogged an easy 6 kilometers, and then I came home, threw on the bike shoes and helmet, and proceeded to do a nice easy 20 kilometer bike ride. The run was harder because the sun was out, it was 94, and humid. As soon as I got on the bike, it clouded up and made for a more comfortable part of the outing. Since I only have one set of bike riding duds, I went on to bike nashbar yesterday and went to the "returned" section and got two short sleeve jerseys and a second pair of shorts. Got tired of hand washing my one outfit after every time I go out. The three pieces of returned apparel cost a whopping $36 bucks. Hope nobody crashed in them or had another kind of accident....heh heh....anyway, they will be here next week. The one jersey is that couch potato team jersey. The knee felt the best it has since surgery today. Not sure if it was the shoes I was wearing or it is just getting better. Hope the latter. The shoes are saucony progrid guide 5 shoes I bought last november and have very few miles on. They have an 8 mm delt angle (drop from heel to toe) and are fairly stable. We shall see. Icing now, then will shower, ice a 2nd time, and then while watching tv tonight do more cross friction massage, ultrasound, and PT. Tuesday I finally get to see the doctor, 14 weeks to the day from surgery.
2 Mi 10:08 5:04 Pace 91' 5K 17:45 5:44 Pace 90' 4 Mi 23:20 5:52 Pace 90' 5 Mi 29:56 5:59 Pace 89' 10K 37:54 6:07 Pace 91' 15K 1:00:30 6:30 Pace 91' 1/2M 1:27:30 6:41 Pace 93' M 3:10:58 7:17 Pace 50Mi 8:22:50 10:03 Pace 94'
Just completed 40 years of running and racing distances from 1500 meters to 50 miles. After 4 back surgeries, surgeries to both feet, having my knee and ankle broken after being hit by a truck, and having had meniscus surgery in 2011, I have limited my competitive running to races I can complete in an hour or less. I think I have used up all 9 of my running lives, so I am hoping to stay injury free for a few more years! My goal now is to try and run 4 days a week with two days of quality work, and to supplement that with three days a week of weights and bike intervals at the gym. The Combination of Year/Kilometers (40 plus years and over 110,000 kilometers) have enjoyed their full effect on me orthopaedically.