10.3 Miles on a Dark, Cold, Windy Day

Windy Day Runner Passed by a lady running in the opposite direction who spoke as we passed each other, “Kind of cold to be running today, isn’t it?”  Without stopping I answered back, “At least it’s not twenty degrees.” We both chuckled and continued in our own directions.

The actual temperature at that time was actually 41 degrees which isn’t really cold in comparison to what it had been during the past couple weeks. The thing that made it feel so cold is the fact that the wind was blowing and the air was moist.

It wasn’t so bad dealing with the elements running toward Swan Lake but by the time I was on my return trip it was getting dark and the cold wind was really getting noticeable.

While I run I try to always be aware of my form.  I say “try” because some times there are are things that distract my attentions such as the cold winds. As I continued to run, I bagan to feel a twinge of pain in my left knee.  Then I realized the cold wind had me all tensed up. My shoulders were up and my back was slightly hunched.

Here we go talking about posture again. I seem to talk about posture these days and there’s a good reason.  Good posture is part of good form.  I just spoke about posture a few days ago in the post entitled, Run at Swan Lake and Good Posture and in another post entitled, Self Talk While Running #3.

I did my best to stay in tune with my body, posture, and form for the rest of the run.  I managed to take a little stress off my knee.  But needless to say, I woke up the following day with a sore knee. I couldn’t find my heating pad and I’m out of Epson Salts so I did nothing for the sore knee.  Guess I’ll have to give a little rest.

#runsmart  #runningsmart #pbrunsmart #pbrunningsmart


Run at Swan Lake and Good Posture

20141125_134539 (1)It was a beautiful day today–nice and warm for a change. It feels good to be running the streets again.

I ran from Saint John Medical Center to Swan Lake and through the neighborhood for over 40 minutes. Took a few photos of the ducks and geese, but didn’t see any swans. I heard the swans were sent to a waterfowl refuge a few years ago.

I seemed to be more in tune with my posture today. I have mentioned posture in two previous posts: Self-Talk While Running #3 and Plantar Fasciitis Treatment #1.

In the self talk post I talk about reminding ourselves certain things while running such as using good posture. I also want to add that we shouldn’t hunch our shoulders, neither should me tense our shoulders stiffening them upwards.

I realized my hips, as part of the posture, need to be held in a certain way also. My mother always told me when I was younger to keep my back flat and the pelvic area slightly forward. I did that for several years and ended up with some lowere back problems. Actually that posture is inaccurate and unnatural. Our spines are naturally in a slight S shape when we are standing properly. When we lean slightly forward, the spine needs to remain in the slight S posture.

Pre-Training #4 – 40 minutes, 20 seconds

#pbrunsmart   #pbrunningsmart

Gorgeous Day for a Jog with The Dog

The day was gorgeous in Tulsa yesterday. Took my pomeranian for a 2 mile jog. It felt good-the warmth of the sunshine and the exercise.

Warmth, sunshine, and endorphins make me feel happy.

Warmth and heat has health and healing benefits. It increases the circulation and is used in compresses to help heal injuries. It can lessen arthritic pain.

It’s a proven fact that sunshine can calm your nerves and elevate your mood. It also helps set our internal clocks which controls our wake-sleep cycle. It can also improve mood and help regulate hormones. Exposure to sunlight can help synthesize Vitamin D. It wards off the effects of Seasonal Affective disorder which improves mood.

Endorphins are released during intense exercise and can produce feelings of exhilaration and can ward off depression and stress.

So there you have it. Now you know why warmth, sunshine, and endorphins make me feel happy.

Rt66 Quarter Marathon


The 2010 Route 66 “Quarter Marathon” Run was held on August 7th, 2010 in Tulsa, Oklahoma. It started at 7:30 am in the Blue Dome District of downtown at 2nd and Elgin.

The two things I liked most about the Route 66 Quarter Marathon 2010 were the rain and the “Theme from Rocky.”

We experienced a light rain to cool us off during the sweltering heat of August. The temperature high for the day was 95 degrees with 75% humidity. At 7 am the temperature was already 80 degrees and 74% humidity, so the drizzle of wet sprinkles was a welcome comfort.

As we were nearing the finish line in the Blue Dome District, we crossed an arched bridge. We ran to the tune of the “Theme from Rocky.” When I arrived at the top of the bridge, I threw up my arms and yelled, “Yo Adrian, I made it.” It was a great feeling and so appropriate.

The event had 1,968 finishers. Read more from this Tulsa World article at http://www.tulsaworld.com/sportsextra/article.aspx?subjectid=29&articleid=20100808_29_B8_ScottM436807

The top three male runners for the quarter marathon were:
1 Scott MacPherson Fayetteville AR 23 33:01 33:03
2 Jerry Faulkner Edmond OK 28 36:25 36:27
3 Conner Drendel Yukon OK 21 38:09 38:11

The top three female runners were:
1 Amanda Erwin / 38 45:09 45:09 6:54
2 Andreia Huff Chickasha OK 39 47:01 47:10 7:13
3 Addie Patterson Tulsa OK 24 47:44 47:53 7:19

Male winners of the 5K Road Race:
1. Jerry Faulkner (Edmond), 16:02
2. Scott Doward (Norman), 16:57
3. Cole Barnes (Sapulpa), 17:07

Female winners of the 5K Run:
1 Lisa Lake Sapulpa OK 19 20:15 20:19
2 Muge Park Tulsa OK 35 20:43 20:45
3 Mindy Lake Sapulpa OK 19 20:55 20:58

Blue Dome District

Cole Barnes 3rd Place in the 5K Running Event

Lisa Lake first place female in the 5K Run

Mindy Lake 3rd place female winner in the 5K Road Race

Linda is the Pacer and Leader for our team, "Best Pace Scenario." She's one of the California Girls

Gayle is from the Runner's World Training Groups. We were on the same team a couple years ago.

Wet Bette (pronounced Bet). It was raining slightly

Candice and Bette at the finish line of the Quarter

Bette and Gayle

Bette and Jim

Route 66 Marathon Training

I had planned on beginning to train to run the Route 66 Marathon last Saturday, June 19, 2010, but when I finally emerged from under the covers, it was 9 am. I have no idea why I slept so late. I didn’t stay up late and I felt okay. My mother would have said, “You probably needed the rest.”

Anyway, I have run 7 half-marathons and it’s time I attempt to run a full marathon. The longest distance I ever ran was 15 miles. Training to run 26.1 miles is going to take a lot of diligence and perseverance.

Previous half-marathons include:

  1. Kunitake Farms, Kona, Hawaii Half-Marathon – June 22, 2003
  2. P. F. Chang’s Rock ‘N Roll Phoenix Half-Marathon – January 11, 2004
  3. Inaugural Route 66 Half-Marathon, Tulsa, OK – November 19, 2006
  4. Tulsa World Route 66 Half-Marathon, Tulsa, Ok – November 18, 2007
  5. Oklahoma City Memorial Half-Marathon, OKC, Ok – April 27, 2008
  6. Route 66 Half-Marathon, Tulsa, Oklahoma – November 16, 2008
  7. Williams Route 66 Half-Marathon, Tulsa, OK – November 22, 2009

I was really excited about getting started with the new season and training for the marathon. I let myself down by missing the whole thing. We were slated to run 5 miles. I decided to run on my own and only ran 2 miles.

I hope Coach Kathy will let me start training this upcoming Saturday. We are supposed to run 6 miles and I will certainly give it my best.

Guess I’ll go out for a run right now–heat and all. It’s 8:30 pm and 92 degrees.

The Way It Went Down

Here’s The Way it Went Down

New Year’s Eve

I had been planning for over a month to run in the “Race into the New Year.”

I remembered how much fun it had been previously. Running along the river while it reflects the moonlight is a great feeling.

I remembered the comreaderie of fellow runners and seeing “Father Time” and the “Jester.”

I remembered sipping hot chocolate as we shivered in freezing temperatures, and eating black eyed peas and corn bread for good luck.

For days, I pondered what to wear to keep warm enough in 19 degree weather, yet not be over-dressed. Early in the day on New Year’s day, I set out my clothes–workout pants instead of running shorts and three shirts (1 sleevless, 1 short sleeved and one long sleeved), a jacket, gloves, and a neck scarf to cover my face.

That night I got all bundled up and headed out early toward the river. I was due to arrive at the race site right around 11:00 pm. When I arrived, there wasn’t a car in sight. It was an eerie feeling. I felt as though I had entered the “Twilight Zone.”

There I was, ready to run. I had the right mindset, I had on the right clothing, I was feeling strong, and I was ready to run in the cool, crisp air and race into the New Year.

I guess I didn’t look to see where the race was actually going to be held. I wasn’t going to give up that easily. So I decided to drive up and down Riverside and look for the crowd. I drove from 11th Street south all the way to 81st Street, to no avail.

Then I started thinking…

“Is it really New Year’s Eve? Do I have my dates right? Where can they be? I know it’s New Year’s Eve. It has to be New Year’s Eve. Maybe they’re running from the Runner’s World Store.”

Time was running out. I just had to find them. But where could they be? I headed over to Runner’s World and nobody was there either.

Then I heard all the noise from the Brookside New Year’s Eve Celebration. The thought came to me that “maybe, just maybe the race was being held in conjunction with the dropping of the New Year’s Eve ball.

But that wasn’t the case either. There wasn’t a runner in site.


I didn’t get to race into the New Year, but I did run into the New Year.

I parked my truck on Peoria in the Brookside area and started walking toward the sound of the voice on the speakers. I heard them say they were about to drop the ball and the entire crowd began the countdown, “10-9-8-7…” At that point I broke into a sprint. When they reached “1,” I turned around and continued to sprint back to my truck.

And so…

Of course, I missed the race. I was disappointed. Really Disappointed!

I have actually signed up for the “Race into the New Year” four times, but ran it only twice.

New Year’s Eve 2008, I fell asleep and didn’t wake up until it was too late.

New Year’s Eve 2009, I went to the wrong place.

How did that happen?

Well, the two times that I ran it, the “Race into the New Year” was held at 41st Street and Riverside. It didn’t even dawn on me to double check the location. I thought it would be held in the same place as where I ran it before.

And so…

I went to 41st Street and Riverside.