Kinvara retirement run

You served with distinction but now you're hurting my knee

Today's run (treadmill): 3.15 miles

After yesterday's long run at Belmont Lake State Park I felt no urgency to get out this morning for my Sunday run. That, and the booming thunderstorms that came through around 4:30 and stuck around most of the morning. While I looked out at the drenching that my lawn and trees were getting, I debated whether I should run indoors, do an elliptical session or do nothing.

It wasn't until after lunch, that my wife said I should at least do something. She didn't want me to regret missing my workout after it got too late to do it. She knows me well. I decided to do a mixed session on the treadmill, combining intervals and recovery runs.

The rains have continued all day but it hasn't helped the humidity level. I wore minimal gear -- running shorts and no top. That probably helped, although you couldn't tell by the amount that I sweated. I began at an easy pace, below 6 MPH and eased up to 6.3 through my first mile. At that point I hit the 8 MPH button and ran a few minutes at that speed before backing down to 6.5.

I repeated that cycle a few times until I passed 3 miles, where I dropped to a sedate jogging pace to cool down. I had worn my Kinvaras for the first time in months and, just like the last time I wore them, I experienced residual knee pain after my run. On top of that, I had a hot spot on my mid-foot that may have been caused by my sock. To be safe, I'm going to officially retire the Kinvaras that served me very well for almost 600 miles.

I'm going into my taper now, in fairly good shape. Today's speed work will - hopefully - help me next Sunday. The chaotic weather wasn't only a factor here on Long Island. My friend KWL and his team did not participate in Gran Fondo bike event in Philadelphia today because they were suffering similar conditions. Must be very disappointing. I have no worries for that next week. The website says the Dirty Sock 10K will happen -- rain or shine.