3 miles in the coolness of the morning brings me to a total of 100 year to date!
No ankle problems.
The workouts will progressively get harder as I work myself into good running condition on the 3-day per week FIRST Plan.
I realized that running in the rain is a progressive resistance workout. As I got out of my wet clothing, I realized how much it weighed. That was a lot of water it held, as evidenced by the dark shadow on the floor, the puddle the rain left as it dripped from the clothing.
It was a good 6 mile run today. One of my favorite routes. The rolling hills along Pleasant St provide a short slope up, incentive to maintain stride, hold the pace, keep the rhythm going. Then the road flattens out a bit, allowing for a brief respite before slopping up again. The slope and flat pattern occurs about four times, then you turn into downtown where is rises again and then on King St the last slope before home.
The rain didn't bother me. Didn't really notice it while running other than keeping watch for the road puddles to avoid.
A nice warm shower after getting out of the wet clothes gave me a good start to the day!
A close up of the finish medal from yesterday's St Pat's 5K Race held down in Providence, RI.
A great event, well executed and for the first time run, it attracted about 2600!
I was waiting patiently for the results to be posted to CoolRunning and shortly after they were, I also received a personalized email with my specific results. Nicely done!
I'll likely return next year. It was a great experience!
Are you going to stagger to the start today?
Or take the inside track with focus and determination?
I did my first track workout this morning. It felt a little strange at first. It has been several months since I was on a track. The ankle and new brace have continued to behave well. Knock on wood, I hope it continues that way.
I started with some simple strides working my way up a small ladder. 100-200-300-300-200-100. With a walk/jog recovery of the same distance for each step. Then I ran home from the track (another 2 miles) for a total workout of about 3.5 miles.
A good work out. I will sleep well tonight.
Yes, the second week for 5 miles on Sunday. The ankle brace is continuing to do its thing. The ankle feels normal.
The run was good today. An out and back route, little breeze, warmer so I only needed the headband. I also rolled up my gloves and carried them most of the way. Helped to concentrate on good arm carry and good rhythm.
I'll run 3 on Tuesday, do some quarters for the first time on the track on Thursday and then go down to Providence for the St Patrick's 5K on Saturday. It won't be a race effort for me, just a good run in plenty of company.
If you are going to Providence, let me know and we can meet somewhere along the way.
To whomever picked this up downtown and took the time to return it to me. This is much appreciated.
I had dropped it when running last Thursday morning. I know I had it in my pocket at the corner of Summer and East Central. When I checked again on Wachusett it was gone. I completed my run, got into the car and retraced my route. As I went along Union, I was dismayed to find that the DPW crews were out street sweeping. Good for them and cleaning up the town but that also meant that if I had dropped it on Union, I had no chance of getting it back. It would have been gobbled up in the sweeper.
With it returned, it must have fallen out somewhere along East Central before I turned on Union.
Anyway, my thanks to the person who picked it up and was kind enough to return it. Franklin does have fine people living here. Don't let anyone say otherwise!
What's with the nylons?
The new brace creates a couple of pretty good gaps between the brace and the shoe, enough for pebbles to slip inside on the run.
Not a good thing as the pebble will then create pain in a greater preportion than its size would normally indicate as it presses against the brace.
Fortunately, the nylon (cut from some of my wife's older ones) creates a lite and effective screen. I had been using the old reliable, Duct tape to seal and hold the nylon to the shoe/brace until I could find these velcro like hooks. With a little luck, they'll stay in place and I can then stretch the nylon over each time.
Should be a little more sustainable than the duct tape. Tried today for the first time and learned that I need to keep the velcro sticky side on the plastic or leather. It doesn't hold well against the cloth parts of the shoe.
More from the website:
One World Running is an international program promoting an awareness of health, fitness and nutrition by providing running shoes to those in need in the United States and around the world.
Since 1986, a group of runners in Boulder, Colorado, has collected, washed and sent to Third World countries new and "near-new" athletic shoes, T-shirts and shorts, along with medicine and school and art supplies. Shoes for Africa was started after sports journalist Mike Sandrock returned from a coaching and racing trip to Cameroon, West Africa, sponsored by the U.S. Information Agency. Many of the runners from Cameroon ran barefoot (and were still able to beat Sandrock), and afterwards, a group of Boulder elite runners including Lorraine Moller, Steve Jones and Arturo Barrios began shipping shoes to West Africa. Since then a group of runners in Boulder has collected, washed, and sent shoes, T-shirts, and shorts to needy athletes and children around the world. The project continues to grow with shoes and athletic equipment being sent in from around the United States. Now called "One World Running" the group is a 100-percent volunteer organization, and the program has now expanded globally.
The American Cancer Society Charity Runner program is now available to New England running enthusiasts looking for the opportunity to make their miles more meaningful. Through the Charity Runner program runners are able to dedicate their run in honor or in memory of a loved one with cancer, while raising funds for the fight against this devastating disease. The American Cancer Society has a select number of entries for partner races around New England for those wishing to run as a Society Charity Runner.Fundraising minimum commitments vary by race. Since 1996, more than 5,000 athletes nationwide have helped raise $5.2 million through Charity Runner, enabling athletes of all levels to turn their passion for half-marathons, marathons, triathlons, or cycling races into a lifesaving effort to fight cancer. The American Cancer Society dedicates funds raised to fuel the most promising research; to spread lifesaving cancer awareness messages; to advocate for screening opportunities for all people; and to ease the cancer burden for people facing the disease through practical, day-to-day emotional support. In return for their fundraising efforts, American Cancer Society Charity Runners will receive many benefits, including:
- A personalized Web site to assist in fundraising efforts
- Complimentary local training
- Exclusive American Cancer Society racing shirt
- The opportunity to dedicate their participation in memory or in honor of a loved one touched by cancer.
Official 2009 race partners of the Charity Runner program in New England include:
- The Hyannis Marathon, Half Marathon, and 10 Mile; Hyannis, MA; February 22
- Great Bay Half Marathon; Newmarket, NH; April 5
- Cox Sports Marathon, Half Marathon; Providence, RI; May 3
- Sugarloaf Maine Marathon; Carrabassett Valley, ME; May 17
- Boston's Run to Remember; Boston, MA; May 24
- KeyBank VT City Marathon; Burlington, VT; May 24
- Patriot Triathlon; East Freetown, MA; June 20
- Cranberry Trifest; Lakeville, MA; August 29
- Pumpkinman Triathlon; South Berwick, ME; September 12
- Manchester City Marathon, Half Marathon; Manchester, NH; November 1
Previously qualified and registered runners for the Boston Marathon (April 20) may also choose to raise funds for the American Cancer Society through Charity Runner.
For those unable to run but interested in getting involved with the efforts of the American Cancer Society through Charity Runner, Click Here to request more information.For additional Charity Runner opportunities nationwide, please visit http://www.charityrunner.org/or contact the American Cancer Society, 24/7, 365 days a year, at 1-800-ACS-2345. The American Cancer Society is dedicated to eliminating cancer as a major health problem by saving lives, diminishing suffering and preventing cancer through research, education, advocacy, and service. Founded in 1913 and with national headquarters in Atlanta, the Society has 13 regional Divisions and local offices in 3,400 communities, involving millions of volunteers across the United States. For more information anytime, call toll free 1-800-ACS(227)-2345 or visit http://www.cancer.org/.
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One of the wonders of running in the snow is getting the first steps out on the road (or sidewalk).
The second wonder is hearing the crunch of snow underfoot with each stride.
The sound can make listening and understanding your rhythm easy.
Some Franklin runners hit the roads early today for a run.
This is a good thing to do on a day like today. A little leg and lung exercise before the stomach and elbow exercise later today!
Have a great Thanksgiving all!
