Did another 1.64 miles

Today was a "yellow" day (voluntary things to reduce pollution)], so I went to the Jordan River Parkway and went south. The path had been plowed, but there were patches of ice on the path, and lots of water puddles. I tried to use the 80:60 seconds ratio that I've using, but I also avoided much running on icy sections of the path.

I saw three feral cats eating food brought by an older man who lives nearby. I stopped to talk with him, and he said he feeds the cats every day, regardless of the weather. He said the cats do pretty good during the summer catching birds and mice, but in the winter they need the food he brings to them. They were friendly with him and let him pet them, but they ran away when I approached them.

The temperature when I returned home was 35(F). I wore 4 layers, plus the warmer gloves, and I felt fine.

Did 1.64 miles today, all walking

The temperature was 31 (F) when I left home and drove to the Jordan River Parkway. I walked 0.83 miles and then turned around and walked back. The trail was icy but OK for walking. I wore 4 layers and felt fine, except for my hands. I brought a pair of gloves with me but forgot to put them on when I left my car. After my hands were cold, I put them in my jacket pockets, and the warmed up. There was little breeze, so walking felt about the same going both directions. I wanted to do some running, but with the ice on the path I felt walking was safer. I was out in late afternoon, and the sky was overcast most of the time. I did get a bit of sun on the way back, but it was later afternoon sun. I didn't check the temperature when I got home, but it was around 28 or 29 (F).

Ran/walked 1.25 miles again

I went south on the Jordan River Parkway instead of the South Jordan rec center, even though there was haze in the valley. The temperature when I left home was 31 (F). I wore an extra layer (4 layers) and felt warm, except for my hands. I wore a pair of cotton gloves, but they didn't keep my hands warm. I need about 2 miles to warm my core and then my hands, and I'm not going that far. The next time I run/walk when the temperature is around or below freezing, I'll use a different pair of gloves.

The runner in the following picture, taken from the web, is doing a heel strike in front of his knee. Hope he doesn't get shin splints :).

Increased distance a small amount to 1.25 miles

The temperature when we left home was 20 (F). My wife and I went to the South Jordan rec center and ran or walked laps around the indoor track. I don't mind going outside in the cold, because I put on more layers to keep warm. My wife, however, doesn't like the cold, and the rec center was a good compromise. Also, there was a haze over the valley. This is the time of year in which inversions yield poor air-quality. The Salt Lake valley is a bowl with mountains on all sides of the valley, and we usually have poor air during the winter months. I haven't heard the official rating for the day, but I'm guessing the day was a yellow day, meaning there is smog, but it isn't life-threatening, i.e. use your judgment about going out.

The following photo was taken from the web and shows the Salt Lake valley with serious smog. The haze in the picture is probably worse than the haze experienced today.

Another 1.1 miles with a strong wind

My wife and I went north from 100th South. The temperature was in the low 50s (F), but there was a strong wind, a head wind on the way back. I did more walking on the way back than normal because the strong head wind made running difficult. We saw no runners or cyclists and only one walker.

Did 1.1 miles

My wife and I drove to the Jordan River Parkway and went south from 100th South. The temperature was 40 (F), and we went in mid day before the temperature decreased very much. The sky was a mixture of sun and clouds. I saw 2 cyclists but no runners or walkers. I had 3 layers, which is normal for this temperature.

Ran/walked 1 mile

I went to the Jordan River Parkway in the late afternoon and ran/walked 1 mile, going south from the trail head at 100th South, using the 120:100 seconds ratio that I've been using. The temperature during my run was 27 (F), and I wore a long-sleeved shirt over my t-shirt (4 layers on my upper body. My legs still had only 2 layers). I felt fine, except for my hands due to not wearing gloves. I kept my hands in the pockets of my wind breaker, and they felt fine.

Oxygen Level

The elevation level at my house is about 4600 feet. I have a device that fits over my finger and measures the level of SPO2. I usually have about 91-92%, although I can get the number up to 95% or so when I take deep breaths. One reason I like running is that it automatically puts me into heavy-breathing that gives me more oxygen. During my cruise, I was at sea level, and the device gave readings of about 94-95% while breathing regularly, indicating I was getting about 2-4% more oxygen at the lower level of the cruise. The graph drawn by my TemnID device looks better (more regular) due to my pacemaker. I do though, once in a while, skip beats. I've known about this skipping of beats for over 30 years, and the heart-doctors don't seem concerned about it.

I'm using the pointer finger of my left hand for these measurements. I've tried other fingers and my right hand, and the results are about the same.

 

On a cruise for the past 2 weeks -- 10 miles of walking

During the past two weeks, my wife and I were on a cruise. We flew to Florida and then sailed through the old locks in the Panama canal to San Diego, CA, and then flew home. While in Florida, we visited the Epcot Center at Disney world and the Kennedy Space Center. We saw a rocket take off carrying a weather satellite. I walked around the ship a lot while were at sea, and I walked a lot during the land tours in five countries in Mexico, Central America, and one country in South America. I think I walked about 10 miles during the two weeks. The following picture shows the cruise ship (MS Veendam) docked at a Mexican port.

The walking path on the ship is 1/13 of a mile, and I tried to walk 1/2 mile in the morning and 1/2 mile in the afternoon. On one of my walks, I was in a rain storm with 30 mph winds. I had sprayed my nylon jacket and pants with Silicone before I left, but the wind pushed the rain through the nylon and onto my clothes. But, the weather was warm and I wasn't in much danger of hypothermia. I pushed myself into a cold, because I violated the heavy/light principle of running by doing the mile every day. I didn't walk much for several days while I got rid of the cold, and then I walked the mile every other day and walked shorter days for the light portion of my walking. The following picture show the walking path around the ship. 

The next picture shows a view of the Panama canal from the ship. The lock gates are about 80 feet high. Water from a higher lock fills the next lock and is fed into the second lock via gravity. Several "mules" travel the tracks that go along the sides of the locks and are attached to each ship and guide the ship through the locks. The ships, however, use their own motors to move the ships; the "mules" do not pull the ships. There are two paths though the canal, and a container ship is in the lock behind us in the other path. We went through the older locks rather than the newer locks.Newer ships that are wider use the new locks.

 

Ran 1.2 miles today

A week ago, I had four electrical shocks to get my heart beating normally. I didn't run that week because I was recovering from the shocks. I ran and walked 1.1 miles at the first of this week and 1.2 miles today. We're having abnormally warm days, and it is nice to be outside.

Ran/walked 2.0 miles again

Nothing unusual happened. The air temperature was in the high 60s (F), unusually warm for this time of year. A south wind of 5-10 mph was blowing. I took off my nylon wind breaker when I turned around and headed north; the wind was now a tail wind, and I started to sweat, thus removing my wind breaker.

Ran and walked 2.0 miles again

I went south from the trailhead at 100th South for a mile and then turned around and came back to my car. It is one mile from the trailhead at 100th South to the tunnel under 106th South. I talked for a few seconds or so with a man who was feeding the cats I've been seeing along the trail. He said there are at least 5 cats.

The temperature was in the low 60s (F), and it was a nice day to be outside. A 10-15 mph south wind was blowing that made it a bit harder to go south, and I was glad when I turned around and went north such that the wind was now a tail wind. Once I no longer faced the wind, I started to sweat, and I took off my rain jacket and wrapped it around my waist.

Ran/walked 2.0 + 1.8 = 3.8 miles

I knew that my son, Chad, and his family were coming over for an afternoon hike in Sandy, so I went early to the Jordan River Parkway and ran/walked 2.0 miles, using my 80 seconds:60 seconds ratio. I went early so I would have some recovery-time before the hike. Chad was an hour late in getting to my house, and we decided to walk the Jordan River Parkway instead of the Salt Lake valley trail in Sandy. I walked about 1.8 miles on the Parkway.

There were a lot of runners, walkers, and cyclists on the Parkway this morning. I knew from the color of their T-shirts and running shorts that many of the guys were from the Police Academy. There were a few people using the Parkway this afternoon, but not as many as there were this morning. The weather was warm for this time of year, and I took off my rain jacket during my morning and afternoon runs.

2.0 Miles again

It was getting dark when I left home, but I did 2.0 miles again, doing most of the run in the dark. I had no problems seeing the trail, even though it is dark asphalt, because lights from buildings about 1/4 mile away were enough for me to see the trail. I saw a few runners, walkers, and cyclists on the path, although they were finishing their runs while I was just starting my run. The temperature was in the 50s (F) during my run, a nice temperature for running. I used my 80 seconds:60 seconds ratio of running:walking, although I walked the last half mile because my legs were getting tired.

I saw three cats at the 1/2 mile point. I think two were Persian cats and one was a black cat, although it was hard to see them in the dark. I've seen two of the cats before (one Persian and one black) in the same general area, but this is the first time I've seen three cats.

I did 2.0 miles on a cloudy day with moments of sunshine

I went south from the trailhead at 100th South, planning to do 1.5 miles, but, when I reached the turn around point, I felt pretty good and kept on going. I did turn around at 1.0 miles and returned to my car, for a total of 2.0 miles. There were a number of others on the trail. The temperature was in the low 50s (F), and it was a nice day for running. I made a big jump today, and I need to repeat the 2.0 miles several times before I increase my distance. I think future jumps will be small, on the order of 5-10% to allow my body to adjust to the increase.

I only ran once last week, because I was on my feet a lot during the week and decided it best to give my body more rest. I was spraying my brick patios with Johnson stuff to keep the bricks from absorbing water during the winter (the water will freeze, expand, and chip the bricks). I didn't walk much distance during this time, but I was on my feet for most of the days.

Another great day, and I jogged/walked 1.5 miles

The shade temperature was in the low 60s (F), and the sky was mostly overcast. I wore long pants and a long sleeved T-shirt to keep warm, but I was over dressed and was starting to sweat when I finished. I did 1.5 miles, and I will do that same distance for a couple more runs. Then, I will jump up to 2.0 miles.

There were quite a few people on the path today. Several runners and walkers, and several cyclists. One cyclist passed me going the opposite direction, and said "keep it up" as she passed. A few minutes later she caught up with me and slowed down and asked my age. I told her "81" and she said it was wonderful to see me on the path. I felt pretty good during my run, and I appreciate her kind remarks. Her remarks help me to be motivated to get out every other day.

A beautiful day, and I jogged/walked 1.0 miles again

I was on the trail about noon, and there were quite a few people on the path: runners, walkers, cyclists, and one skater. The shade temperature was in the 70s (F), and no wind was blowing. The sky was blue with white Cumulus clouds, and I felt great. I'm getting used to the 1.0 mile distance, and I'm about ready to go for 1.5 miles, another big jump. I'm only going every other day, so I have plenty of time to recover before the next run. I'm getting back to my previous distance, and when I reach 2 miles, I will go back to the 5-10% increases.

Rain showers and then 1.0 mile in sunshine and clouds

The rain and thunder stopped about 2 pm, and I went to the Parkway trail head at 100th South and went south for a total of 1 mile. I had the trail to myself and only saw two other runners; one was ahead of me, and the other was passed on my way back. No cyclists or walkers. The shade temperature was 49 (F) when I left home. Wind gusts were about 2-5 mph, just a breeze.

I ran/walked my 1-mile route going south from 100th South. I'm still using the 80 seconds:60 seconds ratio of running:walking. Today was a cloudy day, and there weren't many people using the path. I only saw two other runners and one cyclist. The temperature was in the low 50s (F) with north-wind gusts of about 5-10 mph.

Ran/walked 1 mile but with a different route

I went south from the trail head at 100th South, and did 1 mile. The sky was a mixture of clouds and sunshine, and the temperature was a pleasant mid 70s (F). I made a mistake and ate a relatively big meal about an hour before I went running, and I felt tired and my stomach was upset during the run. If I eat before a run, I need to allow more time for the meal to get into my intestines.

I've been taking a digestive enzyme supplement at night, and I've switched to taking it in the morning, with the hope that it will help my digestion during the day instead of during the night while I'm asleep.

Ran and walked 1 mile on the Jordan River Parkway

My wife and I drove to the Parkway, and we went north from the trailhead at 100th South. She enjoys seeing the houses being built, and I enjoy the smooth asphalt trail. I'm a natural shuffler, and I have problems with rocks and other obstacles, like uneven sidewalks, on the trail. I had my timer set for 80 seconds running (actually, a jog) and 60 seconds walking. These are the settings I used before my pacemaker was installed, and I used the settings today. I felt pretty good at the end of the run. Going from 0.62 miles to 1.0 miles is a big jump, bigger than I usually make. Since I'm going back to my distance before the pacemaker was installed, I thought I'd make a big jump. The temperature during my run (in the morning) was in the mid 60s (F), and it was a great day to be out!

It was nice to be on the Parkway again. One advantage of not running around my neighborhood is that if I go out and back, I have no choice but to return all the way back. For today, for example, I turned around at 0.5 miles and had no choice but to go 0.5 miles back to my car. If I'd gotten tired on the way back, I would have walked the remaining distance, but I still had to go 0.5 miles back. If I run around my neighborhood doing shorter loops, if I get tired, I can abort the run and go home, thus doing less distance on the way back. Of course, if I get really tired, I may be happy to abort the run. One "problem" that I'm encountering is that I feel fine when I reach the turnaround point but get tired on the way back, and I have no choice but to walk back to my car. If I feel tired before I reach the turnaround point, I abort the run by going back prior to reaching the turnaround point.

It was dark, but walked 0.62 miles

I went out about 8 pm and did my usual 0.62 miles, alternating walking and jogging (this was my first attempt at jogging since the pacemaker was installed).

There is one section of the walk that is without street lights, but I carried a cane-light and used the light on that section of the course. There are a lot of trees along that sidewalk, and the roots of the trees have caused the sidewalk to be uneven, increasing the likelihood that I might trip. Since I'm getting old, I have to be careful about things that didn't bother me when I was younger. I do remember, though, tripping on the sidewalk when I was younger, so accidents can happen at any age. One time in Massachusetts I started a run, and my feet got tangled in a bunch of coat hangers that were on the road, and I went down and skinned my knee. I wasn't far from the plant where I worked, so I went back and had the nurse put a bandage on my knee.

The following picture, taken from the web, shows a  cane-light that is similar to my cane. I've been carrying the cane with me, even though I don't use it while walking. I just have the cane with me in case of emergencies. The light isn't very bright, but it is sufficient for my purposes. It is a LED light.

And, another 0.62 miles

A normal walk with nothing out of the ordinary.

0.62 miles

Today was a busy day, but I managed to get my walk in for 0.62 miles. My wife and I went out in the dusk of early evening. We saw some neighborhood kids jumping on their trampoline, but we didn't stop and talk with them.

And still another 0.62 miles

Yesterday (Sunday) was my 5-week anniversary of my pace maker. After 6 weeks, I'm supposed to be completely healed from having the pacemaker put into my body, and I'm getting tired of going around the block for my 0.62 miles. I still feel tired after finishing the 0.62 miles, but running first thing in the morning instead of last thing in the evening may help me to feel better. As I recover from the minor surgery involved with the pacemaker, I'm feeling stronger and am about ready to return to the Jordan River Parkway and begin to increase my distance. I make relatively small increases in distance, and it will take a while to return to 2+ miles.

Another 0.62 miles

I didn't go out last night, so I went this morning. Also, the temperature is going up and will be up to 90 (F) by Sunday, so I went this morning to avoid the heat. My wife and I completed our walk without stopping to talk with neighbors.

Walked 0.62 miles again

My wife and I walked around our block for 0.62 miles again. We stopped to talk for 15 minutes with a neighbor. I carry my cane but use it only if we stop and talk to somebody. I'm feeling stronger as I walk.

Walked about 0.3 miles

This morning, my wife and I completed an assignment to help clean our church building. I pushed a big vacuum around the hallways. I didn't walk a big distance, but I was on my feet for 1 1/2 hours. During the evening, I walked about 0.3 miles in the neighborhood. I'm feeling more energetic as I recover from the minor surgery of having a pacemaker put into my body. I still, though, like a cane for stability when we stop and talk with neighbors while walking around our block. I don't use the cane while moving, but I carry it with me in case we stop and talk for a few minutes.

And, another 0.62 miles

My wife and I walked around our neighborhood again. We stopped to talk with three neighbors, but I had my cane with me, and I was able to keep my balance while we were stopped, thanks to the cane. I've done the 0.62 miles a number of times, and I'm ready to increase my distance a bit. It seems like all I do is increase my distance a bit. I get up to 2 miles or so, and then something happens to cause me to cut my distance to 1/2 mile or so. Oh well, I'm jogging and walking for enjoyment, and I do what I can in my old age.

Walked 0.62 miles again

My wife and I walked around our neighborhood again. We were out in the early evening while it was still light. 0.62 miles isn't very long, but it is a good distance to get my legs used to moving.

Walked about 0.2 miles around neighborhood

I started to walk 0.62 miles around the neighborhood, but we stopped to talk with a neighbor. During our talk, I felt dizzy and had to hold my wife's hand to keep my balance. The dizziness wasn't the dizziness I felt when my heart stopped beating; it was the dizziness I've felt for a couple of years when I'm in the dark or my eyes are shut. After we finished talking, we continued our walk. I felt off-balance and turned around and went home. We were out in the evening after dark, and I lose my balance when it is dark or when I close my eyes during the day. I think I'll use my cane when we go out in the evening after the sun is down.

Walked another 0.62 miles again

My wife and I walked around our neighborhood again, going out in the late evening as the sun was going down. I had an appointment yesterday with a nurse, and she said to walk but not run until my body has healed from the minor surgery to put a pacemaker in my body. She said they are concerned that if I run I might trip and fall, causing my left arm to take the force of the fall and possibly cause the pacemaker wires to pull out from my heart. She said I could walk as much as I wanted, because the risk of a fall is lower than if I run.

Walked another 0.62 miles

My wife and I walked around our neighborhood again. The sun was down, but it was still light. I was tired when I finished the walk, although I'm feeling stronger from the minor surgery.

Walked 0.62 miles

I walked around my neighborhood for 0.62 miles. I felt stronger than I did in my last walk, but I'm still weak from the surgery of having a pacemaker put into my body. As in my last run, I waited until the sun was down to avoid the high heat of the daytime. I'm only getting about 3 hours of sleep each night and rely on afternoon naps to keep me going.

Walked about 0.4 miles

I've been resting since my surgery to have a pacemaker put into my body. I felt pretty good this evening, so I walked about 0.4 miles around my neighborhood. I was tired when I finished, though. I went in the evening after the sun was down.

Did about 3.2 miles today

I ran/walked 2.4 miles at the South Jordan community rec center while my six grand kids were swimming with my wife. I didn't have my timer with me, but I ran for 1 lap of the indoor track (0.1 mile) and then walked for 1/2 lap. Later, I walked about 0.8 miles with the grand kids who went to a nearby canal to look for ducks. The temperature was cooler today, and the relief from the high heat was nice.

Ran 2.6 miles again in hot temperatures

I ran 2.6 miles again, going south from 100th South. I had reasonable shade going out and felt pretty good, but coming back there was less shade and I was tired. I carried 3 bottles of water and ran out of water when I had just 1/4 mile left. I was glad to finish my run and get a good drink from the fountain at 100th South. The temperature when I finished was in the low 90s (F).

I only went 1.5 miles today

My wife and I have three grandchildren staying with us for a couple of days, and we're planning on taking them to the South Jordan rec center for swimming. A cool swim is nice on hot days! While the kids are swimming, I will jog and walk around the indoor track at the rec center, and I will do 1.1 miles, giving me 2.6 miles for the two days. This is the reason I went a shorter distance today. Also, if I don't work out at the rec center, I can use a rest-week. I haven't had a rest-week in quite a while. For younger runners, rest-weeks are usually about half of a normal week. For us older runners, rest-weeks are what ever is needed to recharge ones body.

While I was resting on a bench on the way back, a walker in her mid 60s stopped and talked with me. She has seen me several times on the Parkway path, and she wondered how old I am. She was amazed that I'm still running. Her mother, who is about my age, walks the path, but she uses a walker. I told her I don't go as fast or as far as I used to go, but that I'm still running because I enjoy it.

Another 2.6 miles but a different route

I went north from 100th South, and I used my GPS tell me how far I've gone. I went 1.8 miles and then turned around and returned to my car. There is a bench at the 1 mile marker, and I took a short break at that bench. I carried two bottles of water and used the water on the way back. I had nice shade going out but not much shade on the way back due to the mid-morning sun. I made another rest stop at the bench I spoke of, and another rest stop at the table that is under a roof at about 0.4 miles from my car. I also made a brief stop at a bench that is close to my car, and then I jogged the rest of the way back to my starting point.

Ran 2.6 miles again

I repeated my run of 2.6 miles. It's nice to reach the bench at the turn around point. I felt better than I did last time. One reason is that I was out earlier and had more shade. I was on the trail at 8 am. In addition, my body is starting to get used to jogging longer and the longer distance. I did more walking, but not as much as last time. In addition, I alternated jogging and walking all the way back, while last time I walked almost all of the last 0.75 miles. The coming week is predicted to be hot, and by hot I mean temperatures up to 100 or more. As long as I get out early, I'll be OK.

2.6 miles and now using a timer

I've been counting steps and making the assumption that two steps (one use of my left leg) equals one second. I bought a timer to measure the jogging and walking phases of my running, and today was the first time I've used the timer. Assuming one left-leg step is one second is pretty close for walking, but I need about 97 left-leg steps when jogging for 80 seconds. The result of this is that what I've called 80 seconds in the past is actually less than 80 seconds, and I need to add about 17 left-leg steps to get to 80 seconds.

Today, I jogged for 80 seconds (using the timer) or about 97 left-leg steps for my jogging. That is a big increase. I also added to my distance so I could reach the bench that is south of 106th South. I did all of this without carrying water, and the shade temperature when I returned home was 91 (F). I got pretty tired on the way back and walked most of the last 3/4 mile. I walked, because I got dizzy if I jogged. I should have refrained from adding to my distance such that my body could adjust to the larger number of left-leg steps in my jogging phase. And, I should have carried water. Oh, well, I made it back to my car. When I go out running on Wednesday, I'll carry water. I'll continuing using the timer (97 left-leg steps) for my jogging, and I'll continue running to the bench south of 106th South. It will take a couple of weeks for my body to adjust to all of this.

2.4 miles with a cloudy sky

I left home in mid morning to catch some of the shade before it disappeared. However, the sky was cloudy, and most of my run was in partial shade from the clouds. It did get hot during the last half mile, and I was glad to get a big drink of water when I finished. I went south from 100th South, and my wife went north to see the new homes that are being built. A lot of cyclists and walkers were on the path.

Another 2.4 miles and lots of quail

I was on the path about 9 am to enjoy the shade and high 60 (F) temps. When I finished the cadets from the police academy were just starting a timed run. I talked with the Sgt. who was conducting the run to find out when the cadets use the Parkway for their timed runs (2nd Thursday about 11 am). One thing nice about increasing my distance. I not only am getting used to the new distance, I'm also getting even more used to the smaller distances that I pass as I go toward the new distance, and I'm getting used to what ever ratio of running and walking that I use.

I saw several quail, including several small babies. This is the first time I've seen this year small babies.

Added a bit to my distance to give me 2.4 miles

Today was a cooler day, so I went running in the afternoon. I continued using the ratio of 80:60, but I added to my distance and did 2.4 miles. There were a lot of cyclists on the path.

Not quite so hot and did 2.25 miles again

Today was a hot day, so I waited until evening to go running. I hit the trail about 7 pm. There was a lot of shade of the trail. In fact, the sun was just setting behind the Oquirrh Mountains when I returned to the parking lot. The temperature was 89 (F) when I started and 81 when I finished. I knew the temperature would go down, so I didn't carry water with me. On the way out, I didn't see many people on the path, but on the way back I saw a lot of cyclists.

No water during run, but still did 2.25 miles

I was on the Parkway path at 10 am. There was a significant amount of shade, and I appreciated it. I didn't carry water, because the shade temperature when I left home was 80 (F). I did fine until about half way back when I because thirsty. I only had 1/2 mile left in my run, and I hung on without water until I reached the parking lot and had a good drink of water. I used a ratio of 80:60 for most of the run, but I used 80:70 for part of the run.

About 1 mile of walking

My wife and I drove to the city of Magna to see our grandkids march in the local parade. I think I walked about a mile going to and coming from the parade. It was hot during the parade, and some of the kids in the parade squirted water on those watching the parade. They also threw candy to the younger kids who were watching. Both of my grand kids are on the Pirate Swimming team.

Continued running 2.25 miles

My wife and I went to a church meeting at 7:30 this morning. We were home by 10 am. I took a nap, and then I went running, doing 2.25 miles with a ratio of 80:60 seconds for jogging and walking. I didn't see many runners or walkers on the path, but there were a lot of cyclists, including one 4 or 5 year old on a small bike.

The temperature during my run was in the high 80s (F), and it was hot. I was on the path at 12:30 pm, and there weren't many shady spots. Just the hot sun. The temperature given above was a shade temperature, and the temperature in the sun was probably close to 100. I carried three bottles of water (each bottle holding 1cup), and I drank 2 1/2 bottles. After I finished my run, I poured the last 1/2 bottle on my head to cool me off. I've always maintained that running in the summer and winter is for survival, and that was my goal today: just survive and return to my car. I took several rest breaks, and those breaks were longer than usual because of the heat.

Repeated the 2.25 mile run

I used the same route and ratio as I did on Monday and repeated the 2.25 mile run. The temperature was in the mid 80s (F) when I left home, and it was hot. I carried 3 bottles of water (1 bottle = 1 cup) and drank it all. There wasn't much shade on the path, because I jogged/walked in the mid afternoon, but I was glad for the patches of shade here and there. When I went from the sun to a shady spot, I could feel the difference. It was a relief to get a few seconds of shade. I took longer sitting breaks to help me recover from the heat. I drank all of the water I carried, and I also took drinks from the parking lot fountain before and after my run. I didn't see many people on the path (they had enough sense to stay out of the sun), but I did see a few people.

Increased distance to 2.25 miles

Today is forecast to be the hottest day so far this year, so I was out early to miss the heat; I was out at 8 am. Because of the early time, there was quite a lot of shade on the path, and I appreciated that shade. The shade temperature during my run was in the low 60s (F). I felt tired but pretty good during and at the end of the run, using my ratio of 80:60 seconds for jogging:walking. There were a lot of people on the path, especially cyclists and walkers.

2 more miles to end the week

Today was forecast to be a hot day, but the weather turned out to not be quite so hot. The temp was in the mid 70s (F) when I left home about 10 am. There was a small breeze blowing during my run, and that helped my body dissipate some heat. I saw quite a few runners, walkers, and cyclists on the path.

2 more miles in hot weather

I ran this morning and did 2 miles, using the 80:60 ratio. I didn't carry water even though it was hot. I stopped to rest briefly for a minute or so, mostly to recover from the heat. The shade temperature was in the 80s, probably in the 90s in the sun. Because I was out in the morning, there was some shade on the path. I saw quite a few people on the path, mostly cyclists.

2 miles with more jogging

The temperature today was in the 90s (F), so I waited until evening to go out. The shade temperature when I left home was 88. Because of the setting-sun, there was a lot of shade of the path, especially on the way back. I didn't carry water, but I had a good drink at the parking lot when I first arrive there and another good drink when I finished my run. I added 10 seconds of jogging giving me a ratio of 80:60 seconds, jogging:walking. I think I will stop increasing my jogging and will go for a longer distance, beginning with next week. I'll keep the 80:60 ratio and go to a distance of 2.6 miles (there is a bench at the 1.3 mile point which will make a good turn-around point.

Another 2 miles plus a lot of sweat

Today was a nice day for running, but it was hot, in the high 80s. There was a slight breeze blowing (gusts of 10 mph) which helped with the heat. I only had four hours of sleep last night, and I wasn't expecting to go very far, but I felt fine and continued running until I reached my normal turnaround point.  Once I was there I had no choice but to jog/walk the mile back to my car. I carried no water but felt fine during my run. I was glad, though, for the fountain in the parking lot next to my car. I used my normal ratio of jogging and walking of 70:60 in minutes. I'm not sure why, but it is common for me to feel pretty good after a night of insufficient sleep, and then in a day or two I feel the effects of lack of sleep. I think it may be related to my body condition prior to getting insufficient sleep. I took a several hour nap this afternoon and feel fine this evening.

Another repeat for 2 miles

I followed the same route and the same ratio as last time. The temperature was in the mid 89s (F), so I carried water. I've been carrying two one-cup bottles, but today I carried three bottles since the temperature was expected to be high (I drank 2 1/2 bottles). The wind was blowing all day (gusts up to 20 mpg or so), and that reduced the effect of the heat. It was hard running and walking against the wind, but nice on the way back to have a tail-wind. I saw quite a few people on the path, including several policemen and one policewoman from the nearby academy. The police people do their timed runs on the path, but the ones I saw today were running training runs. The men all called me "sir" which was strange, so I looked at their t-shirts as they passed and saw that they were from the academy. They all wore blue shorts and gray t-shirts, which is the academy running uniforms. In the following picture, which was taken from the web, not all the cadets are wearing the "uniform" that I saw today and have seen in the past. Also, they are on a track instead of on the Jordan River Parkway.

Repeated my route and jogging/walking ratio

I ran 2 miles again, using a ratio of 70 seconds jogging and 60 seconds walking for most of the run. I got tired, due I think to not quite enough sleep, and I used a ratio of 30 seconds and 60 seconds during a small part of the run. When I first started, the sky was cloudy, and I wore long pants. But, on the way back, the clouds dissipated and the temperature increased. I took off my wind breaker and tied it around my waist. There were quite few people on the path.

I would like to increase the distance of my run and the amount of jogging I do, but, for now, I'm concentrating on increasing the amount of jogging.

I saw a mother duck and her ducklings foraging in some grass at the edge of the path. The ducklings were relatively large, indicating they were born in the early Spring. I saw a few quail, too, but no small babies. I saw one quail that was smaller than the other quail, and it may gave been a baby born in the early Spring.

Increased the amount of jogging and ran about 2.1 miles

It was windy and cloudy when I left home. The Parkway path was wet from the rain, and there were a few drops falling. After I had gone about 1/2 mile, it started to rain, and I turned around and headed back to the car. However, after a minute of rain, it stopped, and I turned around and continued my workout. I added 10 seconds of jogging and used a ratio of 70 seconds jogging and 60 seconds walking, alternating the two.

There were a lot of cyclists on the path and a few walkers, but I was the only runner.  It rained for another minute while I was on the path, but the wind, about 15 mph gusts, dried my wind breaker, and it was a pleasant run.

2 miles again

The temperature today is predicted to be in the mid 90s (F), so my wife and I were out early when the temperature was in the mid 70s. She walked 0.62 miles and I did 2.0 miles, going around our neighborhood. Part of my jog/walk was along a canal road, and I saw several mother ducks and her ducklings in the water. I stopped to talk for a few minutes with a neighbor, and I confirmed my home teaching appointment with them on Father's Day in two weeks.

Later: I waited until 6 pm, when the temperature was down to the high 80s (F) and then I mowed my lawns. I'm always glad to get that job done for the week, but I do have to admit that the yard looks nice with the lawns mowed.

Another 2 miles, but a different route

My wife, while she was in Europe visiting our daughter, was in a bicycle accident and banged up her knee. Because of this, she hasn't walked for exercise since she came home. Today was the first time she went walking with me. She walked 0.6 miles around our neighborhood, and I continued for a total of 2 miles. I wore my Garmin GPS watch to check my mileage. Today was hot, in the mid 90s  (F), so we waited until early evening to go out when the temperature was down in the low 80s. I carried two cups of water and used all of it. I only had about four hours sleep last night plus a good nap, and I was pretty tired when I finished.

Another 2 miles, again

I used my 60:60 (seconds) ratio of jogging and walking and went South for a total of 2 miles. I only took one brief rest stop going out and one brief stop coming back plus a brief stop at the turn-around point. When I ran on Tuesday, I took only a brief stop at the turn-around point (there are fewer benches on the northern route). Today, the shade temperature was in the mid 80s (F), and I carried two cups of water. I felt fine during the run. The sky was a mixture of sun and haze.

On my way back, I talked for a few minutes with an older guy who was on a bike. I had talked with him last week when he was running. He turns 71 this month. We both feel that we live day by day and do the best we can. Some days are great and some days aren't. We take them as they come.

Effect of Warfarin

In my previous post, I mentioned the discoloring of my calves due to my taking Warfarin. I thought I would elaborate a bit on this.

My automobile accident in May 2004 and the following 3 weeks in the ICU caused blood clots, and I was put on Warfarin to control the clots. One side effect of Warfarin is the discoloring of ones calves and feet. I was told by a doctor that the discoloring would be permanent, and I think she is right. I've been off Warfarin for several years, but my calves are still discolored, and the discoloring has not changed. I was taken off Warfarin when I had no new clots, but the clots returned and I'm currently on Eliquis as a blood thinner. Actually, these meds don't affect the density of the blood and hence aren't a blood thinner, even though they are called that. These meds affect the ability of the blood to coagulate.

Different route but did 2 miles

As I usually do, I started on the Jordan River Parkway from the parking lot at 100th South. But, instead of going South I went North (It's been several weeks since I took that route). I increased my jogging by 10 seconds and used a ratio of 60:60 (seconds) for jogging and walking, respectively. I drank some water before I left, but I got thirsty while on my run, and I expect I was dehydrated. I've been assuming that I didn't need to carry water until the temperature was in the 80s (F), but today the temperature was in the mid 70s, and I needed more water. So, I think I'll use the mid 70s for my decision to carry water or not.

On the way back, I stopped and talked with two ladies who were walking and pushing the grand daughter of one of the ladies. I had passed them on my way out, and I was glad to see them on the path while on my way back. They noticed the lower parts of my legs are brown, and they asked about that. I told them it was a natural thing for people using Warfarin for blood clots but that I had stopped Warfarin and was on Eliquis which doesn't discolor ones legs. They were surprised when I told them, in answer to a question, that I was 81 (well, I'm really 80, but I'm closer to 81 than I am to 80). They thought I was in my mid 70s. It's too bad my body doesn't act like I'm in my 70s so I could go faster and farther. Oh well, we each do the best we can. At least, I'm outside getting exercise. The following picture shows the discoloring of ones legs and was taken from the web. In my case, though, the coloring is a darker brown, and the discoloring extends into my feet. Also, the line between the brown color and the natural skin color is more pronounced.

Another 2 miles

I used the same route I've been using and did 2 miles, using my 50:60 (seconds) ratio of jogging:walking. Today was a pretty nice day, and quite a few people were on the path, including babies and grade-school children. The temperature was in the low 70s (F), and there was a slight breeze blowing from the north. I'm seeing mother ducks and her ducklings, but no babies yet for the quail I see.

Quail

I saw a lot of quail on the Jordan River Parkway during my run this afternoon. Two of the quail ran down the path, keeping ahead of me. After about 1/10 mile, they turned into the bushes. I haven't seen any newborn quail yet. The following pictures were taken from the web.

Pelicans?

After I finished my run this afternoon, I sat in my car and nibbled on a high protein energy bar. I saw several birds flying in a circle above the Jordan River; the circle was slowly drifting southward. The birds weren't ducks or geese, and I think they were Pelicans. They were too far away for me to be sure, but they had the color of the Pelicans I saw about a year ago in one of the nearby fishing ponds (white body and black on both wings). I watched them for about a minute, until they disappeared from my site. The following picture was taken from the web.

2 miles today, a small step into infinity

I jogged and walked another 2 miles, using my 50:60 ratio of jogging and walking. We had rain during the night and morning, but the skies cleared some during my run. It was warm (high 60s F) and I took off my windbreaker and tied it around my waist. I wore my blue T-shirt today that says, "Gone Loco" on the back. The word "Loco" actually refers to running shoes, but other runners who see me think of my attitude. Sometimes I think I am loco to keep running as an old man, but I enjoy it, and I assume I have better health because of it. The following picture came from the web, but it expresses my attitude to run and run until I die.

Another 2 miles but more jogging

Today was a beautiful day with temps in the mid 60s. I increased my jogging from 40 seconds per phase to 50 seconds per phase. The resulting jogging:walking ratio is 50:60, and that sequence is repeated for the duration of the run. I felt fine during and at the end of the run. I took no rest breaks on the way out but took two breaks on the way back.

Another 2 miles

I jogged and walked 2 miles today. I left home about half an hour after the rain that had come during the night and early morning. During the cloudy weather, I was the only person on the path, but on my way back, the overcast clouds parted, and there was sunshine and clouds on the way back. Also, I saw several people on the path during my way back. I guess those people are fair-weather people, no activity during a rain storm. I wore long pants and a jacket due to the temperature being in the mid 50s (F). I used my 40:60 ratio of jogging and walking.

Ran 2 miles again with more jogging

I ran and walked my 2-mile course with the 40 seconds jogging and 60 seconds walking ratio of run/walk. There were a few times, though, that I forgot to change my pace and went 50-60 seconds of jogging or 70-80 seconds of walking. For the most part, though, I did the 60:40 ratio.

My knees felt pretty good during most of the run. They did feel a bit tight once in a while, but the minute of walking caused them to loosen up and feel fine.

There was a mixture of clouds and sun in the sky, and there was a 10-15 mph south wind. Thundershowers should occur tonight.

Another 2 miles but more jogging

Today was a beautiful day to be outside. A mixture of sun and clouds. A pleasant temperature and others on the path.

I added 10 seconds more jogging, giving me 40 seconds: 60 seconds walking, repeated throughout the run. I had no problems with the additional jogging. I took one brief rest stop going down, a brief rest stop at the turn-around point, and three brief stops going back. I saw one mother duck with ducklings.

I saw the Persian cat that I've seen in the past. She didn't run from me, but she didn't come over to be petted, either. Last week I talked with a man who was feeding the two cats that I've seen in the past. He said the cats are both female and were born near the path. The cats aren't feral (wild) and they weren't turned loose by someone. They are just outdoor cats.

Did another 2 miles

I was pretty tired on the way back and took several short breaks. I only had about 5 hours of sleep last night, due to staying up late. I laid down for an hour before I left home, but I didn't sleep much. I'm seeing a correlation between my sleep and my performance. I didn't have, when I was younger, problems with sleep deficit, but as I get older, my sleep is becoming more important.

Added a bit and jogged/walked 2 miles

I ran in the early afternoon when the temperature was in the mid 70s. I used my 30 second:60 second ratio and ran 2 miles. There were quite a few persons on the Jordan River Parkway path. I had no problems during the run.

Another 1.8 miles

I started my run about 11:30 this morning. The temperature was in the low 60s. There were quite a few runners, walkers, and cyclists on the path. I used a 30 second:60 second ratio of walking and running. I felt very strong and took no breaks going out and two short breaks coming back. This is in contrast to my previous runs for this distance earlier this week.

It's good that I felt energetic, because I had to mow my lawns after I returned home. The sun was shining during my run and afterwards. However, I fell asleep, and when I awoke the sky was overcast and there was thunder. I knew that rain was coming, so I did the lawn as fast as I could. I finished the last half of the back yard in the rain. I was soaked when I finished, but I did finish the lawn. I put the mower away and came inside to dry out.

Yesterday I was taking care of a grandchild for a couple of hours. We walked about a mile round trip to look at a nearby canal to see if the canal had water. It did, and we saw several ducks in the canal. The canals usually get water during the 1st or 2nd week in May and keep the water until the middle of October. One of the ducks was a mother with 7 ducklings following her. Today, while on my run, I saw two quail near the Jordan River. I saw no babies, though.

The following picture was taken from the web.

I jogged/walked 1.8 miles again

When I left in the early afternoon to go running, the shade temperature was in the mid 70s (F).  I alternated 30 seconds of jogging with 60 seconds of walking for most of the run, but I did do 40-50 seconds of jogging once in a while due to forgetting to change to a walk. I also carried water for the first time this year and drank my customary 1 cup of water per mile.

I saw a few quail on the path but no babies yet.

I added a bit and jogged/walked 1.8 miles

I ran in the late morning. When I started, my body and legs felt fine so I jogged as well as walked. I jogged for 30 seconds and walked for 60 seconds, alternating this sequence. After I had been doing this sequence for a few minutes, my left knee began to feel tight. I did an additional 60 seconds of walking, and the knee then felt fine. I continued alternating jogging and walking. Later my right ankle felt weak, and I did an additional 60 seconds of walking. Both the tightening of my left knee and the weak feeling in my right ankle were, I believe, indications that my body wasn't fully warmed up. It takes about 2 miles to warm up, and I had gone only about a mile. The extra time for walking gave my body additional time to warm up.

When I reached the bench at the turn-around point I had used last week, my body and legs felt fine, so I continued down the path to a new turn-around point that I had selected. However, after I had turned around and was approaching the bench that was my turn-around point last week, I started to feel tired. But, my legs felt fine, so I continued up the path without stopping at the bench.

Today was a great day to be outside. Mid 60s (F) in temperature, no wind to speak of, and a number of walkers, runners, and cyclists on the path.

I completed another 1.64 miles

When I first started my walk, I felt tired and wasn't sure how far I would go, but as I walked, I felt pretty good. My body and legs both felt fine. I walked in the early evening, and returned to my car just as it was getting dark. I felt pretty good when I finished walking, taking fewer short rest breaks than last time.

In addition to my walk, I mowed my lawns, which added about 1/4 mile to my distance. However, mowing my lawns gets my heart going faster than does my walking, even though I have a power-driven mower. I should have mowed the lawns a couple of days ago, and the grass was long enough that I had to bag the clippings, and the clippings were heavy as I moved each bag to my two compost bins.

I saw the Persian cat tonight, although he heard a cyclist coming and went into the bushes. A couple of days ago, I saw the black cat. I also saw several quail on the path. No babies yet.

I was pretty tired, but I staggered through another 1.64 miles

I didn't sleep very well last night, because I had a dry cough that resulted from eating a Creamies not long before I went to bed. I didn't have the right homeopathic remedy for dry coughs, and the ones I took didn't help much. During the night I coughed quite hard, and some blood came up with the cough. I was worried that the blood was a result of the blood thinner I'm taking, but the blood didn't occur anymore, and I decided it was a result of hard coughs during the night. In addition, I've been on the blood thinner for over 6 months, and I've had no problems with internal bleeding.

On my way to the Jordan River Parkway, I stopped at Daves and got some of the homeopathic remedy for dry coughs, so I'm ready for the next bout of coughing. I felt pretty tired during my run, actually a walk, and I wondered if I should abort my walk and return to my car. However, I decided to continue and made it to the turnaround point and then back to my car. I spent about 10 minutes at the turnaround point talking with a walker who is an older, retired man, although he is 7-8 years younger than me. He said he has seen me before on the path.

The temperature during my walk was in the mid 50s (F), and the sky was cloudy. We're supposed to have rain later this evening and maybe tomorrow.

Added a bit to my distance for 1.64 miles

There is a bench that is 0.82 miles from the starting line, and I went to that bench and back, for a total distance of 1.64 miles. I didn't feel like jogging, so I walked the total distance. The sky was overcast when I started, but no rain came, and it was sunny on the way back.

I saw a black colored bird in a tree by the river, and I looked to see if it had a red blotch on its wings (it didn't, so I assume the bird was not a red-winged blackbird). I also saw two feral or stray cats, one a black cat and one a Persian cat. They were on the path going down and coming back. The same cats (or two of the same colors) were loose last fall, and I'm wondering if they spent the winter outside. I said "meow, meow" and "here kitty kitty", but the cats ignored me, although they did look at me to see if I was making those sounds. On my way back, the black cat came near my feet, and I almost tripped over him. I did get to pet him for about a second before he ran into the bushes. He was a young cat, about 1 1/2 years old. The fact that he came near me and let me briefly pet him indicates he probably is not a feral cat.

The following picture was taken from the web.

Dinner tomorrow

Tomorrow is my week to teach 10 and 11 year old boys about the scriptures (there are two of us men doing the teaching, and we alternate weeks to teach), and then I'm going to my sister-in-laws house for Sunday dinner. Life is good! I keep an alarm system for my house activated. Burglars may get in the house, but once inside they will quickly wish they were some where else.

Shin splints

My daughter has been doing some walking, but she recently complained of pain in the front part of her lower leg. That area is known as the "shin" and pain there, known as shin splints, is a common problem with walkers and runners. Shin splints are an "over use" injury, meaning that the shin muscles aren't used to the amount of stress they are given. I told my daughter to do "furniture lifts" to help strengthen the shin muscles. I hope she will do those or similar stretches to strengthen her muscles. If she doesn't, the pain might get worse and lead to a more serious injury. Furniture lift stretches are described in my training blog at http://runninginjuryfree.org Walkers tend to not do stretches, because they believe their walking won't cause problems with their muscles. However, they are wrong in thinking this, because any activity causes stress, and stress leads to pain, and pain leads to injury. Stretch exercises reduce the tension and strengthen the muscles.

And another 1.5 miles

My knee felt fine when I started my jog and walk, but it felt stiff during the run. I reduced my jogging to 30 seconds at a time, and the knee felt fine. I had been doing 40 seconds. There was a light, very light, sprinkle during my run, but as soon as I started my drive home, the rain came down in a big pour. However, by the time I got home, the rain had stopped.

I saw several quail on the path, but there were no babies; the quail are apparently last years crop. I also heard them clicking in the nearby bushes. I was out in the early afternoon. The temperature was in the high 50s (F), but there was a stiff wind with gusts up to 20 mph which kept things cool.

I did another 1.5 miles

I jogged for 40 seconds and walked for 60 seconds during most of the run. My knee started feeling a bit tight, so I went for 30 seconds of jogging. My knee thus felt fine for the rest of the run.

Another 1.5 miles

Today was a wonderful day to be outside. The temperature was in the mid 60s (F), and there was no detectable breeze; just a great day to be outside.

I didn't run last week, because I came down with a cold. This cold was, I believe, due to a lack of sleep. I got about 5-6 hours during the night, but I was careless about taking afternoon naps to bring me up to 7 hours. When I was younger, I would run through colds, but as I get older, I don't run through colds anymore. Being older, I don't have as much energy, and I'm letting my body focus on getting rid of the cold instead of moving me another mile or two. My cold is almost gone, and I feel fine, so I went running this morning. I included some jogging in my walking by jogging about 20 seconds and then walking for a while. When I finished, I was jogging 40 seconds and walking around 60 seconds.

I added to my run/walk and went 1.5 miles

The Police Academy uses the Jordan River Parkway as part of the physical conditioning of the cadets. The Academy officials painted a line across the Jordan River Parkway path at 0.75 miles from the Parkway sign in South Jordan. Each cadet had to run to that line and back to the beginning, for a distance of 1.5 miles, within a specified time to complete that part of the cadet training. To me, that line makes a good 0.75 mile marker. Today, I went to that line and back. I mostly walked, but I did a bit of jogging during that workout.

The following picture, taken from the web, shows police cadets training at a local track for their 1.5 mile certification run on the Jordan River Parkway.

And, another 1.34 miles

I had company over Friday night and much of Saturday, so I waited until late afternoon to go walking. It was sprinkling when I left home, but after I had gone about 1/3 mile, the rain stopped. One guy  I talked with, after I had gone about 0.4 miles, was grateful for the rain, even though it was light, because he had just finished fertilizing his lawn. Most of the day was sunny with clouds.

Did another 1.34 miles of walking

Today was a beautiful day with temperatures in the 50s (F) and a 5-6 mph breeze. I enjoyed being out. My legs and knee are getting stronger.

Added a bit and did 1.34 miles

Today, as was yesterday, was a beautiful, sunny day with temperatures in the mid 50s (F). I walked 1.34 miles going on a new route around my neighborhood. After I finished my walk, I pruned a few rose bushes. I only have two or three bushes left. Then I need to prune another apple tree.

Did another walk of 1.24 miles

I walked my neighborhood route again for 1.24 miles. We had rain and snow all day yesterday, but today was a nice day; cloudy but in the mid 40s (F). A nice day to be out. After completing my walk, I spent two hours pruning rose bushes. I really should do the pruning earlier in the year when the bushes are dormant, but I like to prune later in the spring, because it is easy to see the buds (I leave at least one bud on each stalk when I prune).

Walked 1.24 miles again

I walked another 1.24 miles today. There was a light rain during my walk. It had been snowing, but it had turned to rain by the time I went walking. There is about 1 inch of snow on the ground. The rain is expected to continue for two or three more days. Even though it is a light rain, it adds up during the day. The daytime temperature is in the mid 30s (F). The mountains have about a foot of new snow.

The following picture was taken from the web, but it is typical of the snow we've been having.

Walked another 1.24 miles on a beautiful day

I took the route I've been using lately, consisting of one loop around my block and a longer way home. I felt fine during and afterwards.

Walked about 1.25 miles to/from a funeral

The funeral was held today for a neighbor, and I walked to and from the funeral for a distance of about 1.25 miles round trip.

Walked 1.24 miles again

Yesterday was a snowy day, although the snow, which lasted most of the day, only amounted to 1 inch or so. Today was a cloudy day in the morning but clouds and sunshine in the afternoon. The temperature during my walk was in the mid 40s (F) with a light wind. I used the same route that I used four days ago.

Walked 1.24 miles again but on a different route

In the past, I've walked 1.24 miles by going around the block twice. This time, I only went around the block once and took a longer route home. I used my GPS to measure the different route. I don't use my GPS much, since I become familiar with the routes and the distance to various points on the routes. However, if I take a route that I'm not familiar with, I use the GPS to measure the distance. My GPS is a Garmin 110, which is accurate to about 3 meters or 10 feet.

The following picture, obtained from the web, shows a runner waiting and waiting and waiting for her GPS to find the satellites (4 of them).

My GPS is usually pretty fast at locating satellites, but if I change my starting location since the last time I used the GPS, it does take longer to find the satellites, and I feel like an idiot.

Walked 1.24 miles again

I walked twice around the block late this afternoon and felt fine during and after the walk. Nothing unordinary happened, and I enjoyed the walk.

M legs are stiff and slightly sore for the first minute or so when I get up from sitting down for a while. They are fine, though, after about a minute of walking around. I'm taking Rhus Tox for the initial stiffness and Arnia Gel for the soreness. Both help a lot.

Walked 1.24 miles

I walked around the block twice, for a distance of 1.24 miles. Today has been a cloudy day with periods of rain or snow. During my walk, there was a slight rain which turned to snow when I was about 1/8 mile from home. The temperature was above freezing, so the snow melted as soon as it hit the ground.

Walked 1.0 miles again using "my" route.

I went out in the morning and walked my 1.0 mile route. Nothing unordinary happened.

Walked 1.0 miles again

In mid afternoon I walked 1.0 miles again, using the same route as I used on Monday. I felt fine when I finished, but I took a nap for about 1/2 hour after my walk. After I woke and was lying in bed, I got a cramp in my right calf. The cramp only lasted for a few seconds, and I got up and stretched my muscles. I should have stretched them before and right after my walk.  I've never known what causes cramps. There are a lot of ideas about cramps floating around the Internet, but nobody seems to know for sure. WebMD discusses a number of possible causes of cramps. My observation is that cramps occur in my legs due to overuse.

Two of the stretches I do are shown in the following diagram, taken from the web. I don't know if the stretches help, but they do feel good.

Walked 1.0 miles

I just got back from walking 1.0 miles around my neighborhood. I took my GPS with me so I could measure the distance. It was warm and nice outside, but I'm still wearing long pants. I feel fine and will do the same distance this week, and then if I feel OK I'll add a bit next week.

Walked another 0.6 miles

I walked around my neighborhood, using the same route I used yesterday. Temperature was nice, in the mid 50s (F).

Walked 0.6 miles

I walked around the block in my neighborhood in the late afternoon. I did, though, about 80 seconds of jogging in the middle, but the workout was mostly walking. I didn't check the temperature, but it felt warm.

Did 0.9 miles

I added a bit to my distance and did 0.9 miles, using my normal walk:jog ratio of 60:40. We've had nice weather the past week, although our temperatures are about 10 (F) above normal, in the low to mid 50s.

Did another 0.75 miles

It was dark went I went out to walk and jog around the neighborhood. The temperature was 33 (F) when I left home. However, I felt fine during the activity. It probably seems to younger runners that I'm not doing much in terms of distance. But, people need to read my blog in context of my age. Also, they need to realize that my goal is to remain free of serious injuries, and that I make small weekly or biweekly increases in distance. I'm old but am still plugging along....

Ran/jogged about 0.75 miles

Today was a sunny day (I got more solar power today than any day this year), and I walked and jogged around the neighborhood for about 0.75 miles. I felt good during and after the run. The air temperature during the run was in the low 40s (F).

Walked about a mile

I had a ham radio/Mormon church meeting in the late afternoon, and I walked to and from the meeting, about a mile round trip. I could have driven there, but I chose to walk because it wasn't far to the meeting and the weather was nice.

Walked another 0.7 miles

I walked (actually a slight amount of jogging in the middle but mostly walking) another 0.7 miles and felt fine. Nice weather to be outside.

Ran/walked 0.7 miles

Today was a warmer day with lots of afternoon sunshine. I walked around the neighborhood, doing approximately 0.7 miles. I'm still using the 40 seconds:60 seconds ratio of running:walking. It was a nice day to be out. A slight storm yesterday helped clear out the bad air.

Ran/walked for 20 minutes

I drove to the South Jordan rec center and ran/walked for 20 minutes, about 7 laps. I went to the rec center, because the Salt Lake valley has had an inversion for the past week, and the air outside isn't healthy.  I don't know if the rec center has filters on the incoming air, but if not the air inside the center is just as unhealthy as the air outside. I'm looking forward to better outside do I can return to the Jordan River Parkway. I'm in no hurry to increase my distance back to where it was a month ago. I'll just increase the distance a small amount every week or two (the 10% rule, which for me is a 5% rule).

My knee feels fine. I've been able to walk and jog with no soreness, but the knee has been slightly sore when I first get up from sitting a while. However, yesterday and today, my knee felt fine when I first got up and continued to feel fine as I walked around and as I walked/jogged at the rec center. I've been using Arnica for muscle pain, Ruta for tendon injury, and Rhus Tox for pain that decreases as I move around.

The following picture was taken from the web and is how I picture old age and running.

Ran/walked 6 laps at the rec center

I went to the South Jordan rec center in the late afternoon and ran/walked 6 laps, using the same run:walk ratio (40 second:60 seconds) that I've used in the past. My knee felt fine during and after the workout. Each lap is about 0.1 mile.

Walked another 0.6 miles

I walked in mid-afternoon another loop around my neighborhood, but I did a bit of jogging in the middle of my walking. My knee feels fine. It looks like Spring is here. Today was nice! Warm (mid 30s to low 40s), no clouds and no storm. The path around my neighborhood is mostly clear of ice -- just a few spots of ice here and there.

Walked another 0.6 miles

I walked 0.6 miles in the early evening, using the same route as I've used in the past. Except for a few driveways that hadn't been plowed and had ice on the path, the path was dry.

Walked about an hour

I took my car in for maintenance, and I walked or stood standing on my feet for about an hour. I didn't go walking at the rec center, because I felt I had been on my feet long enough. We had snow last night, and there was about an inch on my driveway this morning.

Walked 0.6 miles

I walked 0.6 miles around my neighborhood. My left knee felt slightly sore when I finished, but the soreness was almost negligible. On my next outing, I will continue walking this route. Next week I will add about 10% of jogging in the middle of the walk.

My plan for running

During the past week, I haven't run in order to let the stress on my left knee reduce and the knee heal. I don't consider this stress a serious injury, because the knee improved in three or four days. However, I've been thinking about my future running, and here is my plan for that.

1. I'm going to be more diligent in stretching before or after I run/walk. I ran for 40 years with no injuries, because I stretched regularly and my body adjusted to the running. In recent months, I haven't stretched much, although I was stretching (but not enough) when my left knee reacted to the stress.

2. I'm going to start with a distance of half a mile and increase my distance every week or so by about 10%. This will, I hope, allow my body to adjust to the running and become stronger. When I was younger, my body adjusted more quickly, but now that I'm older, my body needs more  time for adjustment.

3. I've been using a run/walk ratio of 60 seconds walking and 40 seconds running (actually more of a jog). That ratio seems good for my body, and I plan on keeping it.

4. I've been running/walking 2 to 3 times per week, and I plan on keeping that.

Time will tell if this plan works for me. The key to running without injuries is to keep the stress level below that which can be handled by ones body. Keeping the stress level low implies keeping the distance and pace below that which would cause injuries, and keeping increases in distance or pace to 10% or less. Also involved is recognition that ones body needs at least 48 hours of reduced stress between bouts of increased stress, thus the limit of running and walking to 2 to 3 times per week.

Left knee feeling better

I spent an hour on Saturday and another hour today shoveling snow from my driveway, and my knee felt fine afterwards, although it is still sore when I first get up from sitting awhile.

Today was a very cold day due to a 20 mph or so wind. I made a mistake in not wearing gloves, and my fingers were very cold. I wore my heavy winter coat, and my body was warm. After I finished the driveway and sidewalk, I soaked my hands in cold water for a minute or so, and then I walked around my house while my fingers warmed up. The temperature was in the mid 20s (F), but the wind chill temperature was very cold. The snow was about 4-5 inches in depth, but it was very light and easy to shovel.

My knee is improving

My left knee is improving. I can walk with little discomfort, but the knee is still sore when I've been sitting for an hour or more and get up. It takes about a minute of being up before the knee feels OK.

Did 45 minutes

My wife and I went early to the South Jordan rec center. She swam while I ran and walked the track. I had planned to go an hour, but I aborted my workout after 45 minutes. All of a sudden, my left knee started to hurt. I used Arnica, Ruta, and Rhus Tox during the day, but my knee was still sore at bed time. It isn't quite as sore as it was this morning. I've been doing exercises to stretch various muscles, but I haven't been doing knee exercises, and I guess my knees had gotten weak. I hope it is just strain on my knee and not an injury. Time will tell.

Another 2.2 miles

My wife and I drove to the trail-head at 100th South and went north. She walked 2 miles and I ran/walked 2.2 miles. There was a south-wind of about 10-15 mph, and it was a head-wind on the way back. The air temperature was in the low 30s, but the wind-chill was below freezing, and it was cold! I normally run about 40 seconds and walk 60 seconds, but, to keep warm, I ran for about 80 seconds and walked about 100+ seconds. The sky was partly cloudy in the morning, but during our run it was overcast. There is apparently a storm coming through and thus causing the wind. It rained during the night but might be a dusting of snow this evening. I only saw a few people on the path -- two runners and three walkers plus my wife and me. During my walk phases, I felt the cold on my face, but I didn't notice it during my running phase.

Another step to Infinity

My wife and I drove, in late afternoon, to the South Jordan rec center, and I ran/walked for half an hour; my wife walked the same amount of time. Today was a bit warmer (35 (F)), but the sky was cloudy, and it was cold outside. Snow is forecast for tonight.

From now to Eternity, in 2.2 mile increments

I drove to the Jordan River Parkway about 4 pm and went south for 1.1 miles and then returned. The sun wasn't visible, and I'm not sure if the sun had already set or was covered with clouds. At any rate, it was cold (about 30 (F)) but not dark. I felt pretty good, but I was glad to get into my car and turn the heater on. I arrived back home before it became dark.

There weren't many on the path. A few other runners and a few walkers. No cyclists or skaters; too cold for them....

Another 2 miles

My wife and I drove to the Jordan River Parkway, parked at 100th South, and went south to 106th South and back. The sun was out a lot of today, and it felt good as we traveled on the Parkway. I used my winter wool/nylon mittens, and my fingers didn't get cold. The temperature during our run was 31 (F) in the shade and probably around 35 or a bit higher in the sunlight. There is a lot of shade in the first quarter-mile and mostly sun in the remainder of our run. We were out in the middle of the afternoon.

Ran 2 miles, about half an hour

In the late afternoon, I drove to the Jordan River Parkway and went south from 100th South. I felt pretty good and did well. The temperature was about 34 (F). I wore three layers and felt fine. The sun was mostly covered with clouds and was on the verge of going down. The path was clear of snow, but there was water on the path from melting snow.

Ran/walked for 30 minutes

In the late afternoon, my wife and I drove to the South Jordan Recreation Center and worked out for 30 minutes. We went to the rec center, because it was below freezing and the sun was going down. I was glad I hadn't gone farther, and I was glad to have been indoors during my workout. When I was younger and was in marathon training, I could take a week off from running and not notice much difference in my body condition. However, now that I'm older I do notice a difference. It's hard to do with a busy schedule, but I need to be more consistent in my running.