running | Slowrunners

January 20, 2018

Ken — Sat, 20 Jan 2018 01:42:24 +0000

Meet at 7:00 AM in the Sole Sports parking lot, NW corner of Rural & Warner Rd, for your choice of runs. Directions and Directions for the 8 miler.

Sole Sports 6.6

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Sole Sports 6.6

Sole Sports 8

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Sole Sports 8

The post January 20, 2018 first appeared on Slowrunners.

March 18/19 2017

Ken — Fri, 17 Mar 2017 22:54:12 +0000

Two meeting times this weekend, please read the entire post. Slowrunners meet Saturday the 18th in the parking lot of the Arcadia Plaza Shopping Center (northwest corner of Indian School Rd. and 48th St) @ 6:15 AM for a 7 mile + loop.

Big Sur group is meeting on Sunday the 19th @ 5:30 for almost 14 miles of fun?

Revised 7 week run locations:

March 18	Arcadia	14 miles
March 25	Kiwanis	12 miles
April 1	Granada	16 miles
April 8	North Scottsdale	12 miles
April 15	Light Rail? TBD	20 miles
April 22	Tempe Town Lake	12 miles

The post March 18/19 2017 first appeared on Slowrunners.

March 11, 2017

Ken — Fri, 10 Mar 2017 18:33:46 +0000

The Big Sur training group is now running longer runs on Saturdays. In an effort to not upset our breakfast schedule, they will be running extra miles earlier each Saturday. (Note: see proposed Saturday run locations at bottom of post.)

Meet in the parking lot of the Tempe Arts Center
Big Sur group: at 5:45 AM for a 5 mile run.
Slowrunners: at 6:45 for a 7 mile run. Same route only starting at the Tempe Arts Center.

Big Sur group

Slowrunners

Revised 7 week run locations:

March 11	Tempe Town Lake	12 miles
March 18	Arcadia	14 miles
March 25	Kiwanis	12 miles
April 1	Granada	16 miles
April 8	North Scottsdale	12 miles
April 15	Light Rail? TBD	20 miles
April 22	Tempe Town Lake	12 miles

The post March 11, 2017 first appeared on Slowrunners.

Race Recap

Ken — Tue, 18 Jan 2011 19:05:32 +0000

Tuesday morning after the 2011 P.F. Chang’s Phoenix Marathon: I’ve just lanced beneath the second toenail on my right foot which resulted in instant relief while shooting a stream of liquid 3 feet across the floor. (Yes, I cleaned it up). The sore toe and a sore right calf appear to be the only lasting pain from this recent episode of self imposed torture. I was able to manage a PR by bettering my 2009 San Diego Marathon by 40 minutes.

My training with the group this past 6 months or so could actually be entitled, “Chasing Jenn & Rob.” More often than not I found myself, the group leader, in pursuit, trying to keep up! Well that, along with Rob’s continual pep talks about qualifying for Boston obviously helped. Realistically I have never considered myself as having a shot at Boston until I realized that if I shaved 30 seconds off of each mile on Sunday I would have made the 4 hour Boston qualifying time.

I got a cold the week before the race and was still hacking phlegm on race day. I also developed a negative attitude late in the training cycle, “I want to sleep in on Saturday for a changeitis.” I did manage to miss a few Saturday runs thanks to working late on Friday night but my trainer/therapist/coach/pain-in-the-you-know-what/loving spouse usually provided the necessary spark to get me up for the training runs.

Still alive, thanks Joan!

" data-large-file="https://slowrunners.com/wp-content/uploads/2011/01/2011_kenny.jpg" class="size-full wp-image-741 " title="Still alive; thanks Joan!" src="https://slowrunners.com/wp-content/uploads/2011/01/2011_kenny.jpg" alt="Image thanks to Joan Topham" width="130" height="97" />

Still alive; thanks Joan!

I’d been thinking a lot about race day nutrition and on Sunday here is what I did. Before leaving the house I ate a huge bowl of oatmeal with berries and banana and drank a cup of coffee. On the way to park my car I ate a Triple Threat Energy Power Bar and drank water. At the race site I drank one bottle of Cytomax and ate a plain bagel along with more water. I think this was all good. During the race we stopped at 16 of the 18 water stops along the way and instead of just drinking water like I usually do, I drank mostly Cytomax. I read that sports drinks work better during a race when they are not diluted with water and I believe this actually helped me on Sunday though some may argue this point, especially those who hate the taste of Cytomax!

One thing that did not work. I tried to eat another Power Bar somewhere around mile 8 or 10 and about croaked. It lodged about halfway down and caused me a lot of distress. I was hobbling along hoping for a water stop to appear when Rob suggested that I drink what I was wearing on my belt. Duh, the body/mind disconnect rears it’s head.

The volunteers, bands and spectators were fantastic, their encouragement was invaluable. My favorite comment came from an elderly gentleman as myself and another mature runner were passing. “Yeah for old guys!”

The post Race Recap first appeared on Slowrunners.

Spokane

Ken — Wed, 16 Sep 2009 20:55:36 +0000

Runners

" data-large-file="https://slowrunners.com/wp-content/uploads/2009/09/runners.jpg" class="alignright size-medium wp-image-118" style="border: 1px solid black; margin: 2px 3px;" title="Metal runners" src="https://slowrunners.com/wp-content/uploads/2009/09/runners-300x225.jpg" alt="Metal runners" width="300" height="225" srcset="https://slowrunners.com/wp-content/uploads/2009/09/runners-300x225.jpg 300w, https://slowrunners.com/wp-content/uploads/2009/09/runners.jpg 480w" sizes="(max-width: 300px) 100vw, 300px" />If you happen to find yourself in downtown Spokane, Washington on an early fall morning and you’ve got an hour or two for a run; consider yourself lucky. Make your way down to the river, take a look at spectacular Spokane Falls and then start running. The Centennial Trail runs along the river in both directions, with a separate bike lane and gorgeous views you’ll soon forget about that sore knee, arch or whatever might be ailing you at the time. Site of the 1974 World’s Fair, Spokane with a population of 200,000+ is a great running city. I’m told the Centennial Trail runs all the way to Coeur d’Alene, Idaho but I’ll save that for another trip. On the way back from your run make sure you visit Riverfront Park and take a look at the running sculptures.

After your shower you must go to the Satellite Diner, on the corner of Stevens and Sprague for a huge veggie omelet, which includes a side of potatoes with peppers and onions, toast and hummus. I was a little surprised by the breakfast hummus but I guess they figure if you’re going to eat a veggie omelet you’ll probably like hummus. The Satellite is where the locals all gather, everyone knows everyone else and the service is fantastic. Go back to your hotel and get ready for your day or even better, take a nap.

Peace,

Ken

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