Flagstaff, running & biking

 Bike riding and running in Flagstaff

In Flagstaff

Along Lake Mary

Running, in snow

 I have been running for 48 years, this is one of those days....

Running

It snowed Thursday night, 8 centimeters. 
Friday morning it was -13 degrees Celsius. It stayed below freezing all day, so the snow did not melt at all. I updated my "Running Everywhere" video. It now includes running in snow.

Next update will be from Athens, Greece (I will be there Feb/Mar/Apr)

Running

 I ran this morning.
At 08.15 More cars than I expected. It rained slightly off and on the whole way. 

Summer

 It has been hot in Flagstaff. Could be worse, I could be in Phoenix, where it is 42-45 degrees Celsius....
My running times are, since a month, slower. Anout 30-45 seconds per km slower. 
Bitch, bitch, complain, complain.
Higher humidity and higher temperatures have something to do with it.
And..........I am getting older. Bitch, bitch, complain, complain.
But...if I can run the present times at 80 I will be oke...

Flagstaff

Well, we're in 2025.
I did my New Year run this morning: 14km, more traffic than I expected....

Happy New Year!

Running

 It has been freezing at night in Flagstaff for the past 10 days.
This morning I went on a 14km run with -3C. Blue skies though.

I did 1 14km run before, in the summer. I'm planning to do it more often: every time running is scheduled for a Sunday and the distance is the longest in my schedule (6, 8, 10km) So, once about every 3 weeks.

Running

For years I have been running in mostly Nike running shoes (some Adidas), because I could get them cheap at the Las Vegas Nike Outlet store.
In the past 2 years I have switched over to Brook running shoes. More expensive, but better made.
In my Nike days I never realized that there are "slow, faster and fast" models.
I alternate my shoes: from slow to fast.
Ghost 14, Levitate, Adrenaline GTS and Hyperion Max.
The Hyperion Max is the fastest and lightest shoe.

6.40 min per km and a VO2 MAX of 42.
Best results in the last 5 years.

Running

This morning I ran my longest distance ever, 14km. 
6 inclines and 5 hills.
My leg muscles starting to tighten up at 8km, but I ran well the whole distance.
I'll know how well my knees and muscles recovered 2 days from now....

Flagstaff

 It is hot in Arizona, today 43 degrees Celsius in Phoenix. Here in Flagstaff it cools of at night to about 16 degrees. But, I still go running as soon as I wake up. This morning at 06.00hr....

Flagstaff

 In my life I have one tradition: Running in the New Year.
Early in the morning I run, this morning I did 10km

Last year total activities (running/hiking/walking) was 971km

This year I did 1766km......

Flagstaff Running

It has been a month since my last post.
Early in the morning it has been between -6 and-10 degrees Celsius. But no snow!
I don't mind the cold, but i can do without snow

 ran 6km this morning, averaging under 6:30 min per km. Below my times in November and December........

Above today, below in November

Flagstaff

 I am still going faster, must be a combination of lungs improving and some weight loss

The past winter my propane heater was not working, (I think it is an electrical problem) not fun...

In July I bought a portable heater on Amazon: "the Big Buddy" and hooked it up to a 40 lbs pound propane container. It did take up a lot of space inside the trailer, and I had a lot of gas in my permanent propane container, which is located outside the trailer. 

A long time ago I had a gas operated refrigerator in the trailer, which I replaced with an electrical one. But the gas line was still there, capped and unused.

Toad hooked it up to a copper line which was routed inside.

Yesterday was the first time I had the heater on using the new propane line connecting to the big tank.  It works!!!!

Winter running in Flagstaff

 I ran 10km in the rain this morning. This is what I was wearing:
A Gore-Tex running jacket, a nike running cap underneath the hood, running shorts over long pants...

Fall in Arizona

The last 2 times I ran, a 6km and a 8km run, was the fastest in 4 years...

It feels to me, that my lungs have finally 100% recovered from the blood clots last year November.

Fall is here....

Fall in Flagstaff

This morning I ran 6 km, fastest time since i am back in Flagstaff. Also faster than in Patras.
Running 8 and 10km is benefiting my speed on the shorter distances.

Fall is here. At 06.00 the temperature outside is between 6-11 Celsius, in the afternoon it is around 24 degrees. 

Fall flowers everywhere

and big Zuchini from Julie's Garden

Flagstaff-Running

This morning I ran my longest distance ever: 10km
11 inclines and 3 hills. 2 days from now I will now the effect on my muscles and joints.....

I noticed that running much longer distances than I used to in the past (mostly 5km) takes getting used to a different mind set. Instead of focusing on the end point, now it is much more meditative, the running itself.

Monsoon weather

 Summer rains have finally started (a bit late) in Flagstaff. After a couple of weeks of only sunshine, the air feels like it is has more oxygen after the rain. I don't know if that is true, but yesterday I ran my fastest time.

Last Sunday I rode my racing bike, a distance of 17km

Running

 I have been increasing my running distance. It was 2/3 times a week 6km, 1 time 8km.
6km days have stayed the same, but the 8km day is now 9km. 

I ran that for the first time last Sunday.

Some stiffness in my hips, but not too bad. The next 2 days some muscle stiffness (to be expected). 

I am aiming for the 9km day to become a 10km day, but first  I have be comfortable running 9km. 

So, maybe in June.

This morning I ran on a hillside trail, the Continental Loop. Lots of inclines and hills.

It went well.

Running

 Since I had blood clots in my lungs in November, after coming back from the hospital, I have increased my training.

Short and long days: short meaning 2 1/2 km walking, long means 6 or 8km hiking or running.

A running snapshot in November

Averaging 7.16 min per km.

Yesterday

3.14 min over 6km faster. I can again push myself going uphill, and recover on the flat sections. My lungs have recovered.....