A clydesdale no more!

Started out running at marathon pace and felt awful.  It was way too much work and I didn't feel comfortable at all.  Held the pace for 5 miles then backed off and ran the last 3 miles at a slightly slower pace.  Hoping that it is just one of those days.

Total Time: 59:47 (7:28/mile)

Avg HR: 155 

Easy recovery run to the golf course and back.  I don't feel like my legs are moving as well as they should be.  There is not a specific problem but I just don't feel quite right.

Total Time: 39:33 (7:55/mile)

Avg HR: 145 

Today was the last hard workout before Boston.  3 X 1 miles @ 5K pace with 1/4 mile jog in between each.  Warmed up with 2.25 miles of easy running then started the workout.  I wasn't expecting great things as I feel as though I am in a rut running wise.  I feel so bio-mechanically out of synch that my running can't improve any more.  According to Sasha's course tool, running 6:03 for the 1st and 3rd mile and 5:56 for the 2nd mile is equivalent to a 6:00/mile pace (20 foot elevation change on each mile).  Ran the first in 5:55 and felt alright.  Second was 5:55 and I was pretty tired.  I wasn't sure if I wanted to run the third but decided that mentally it was important to finish the workout.  Started the third repeat at what felt like a slow pace but was right on target after the first quarter mile.  Lost a couple of seconds on the second quarter and a few more on the third quarter.  Lost 2 more seconds on the last quarter which surprised me because I thought that I picked up the pace. Last mile was 6:10.  Averaged exactly 6:00/mile for the entire workout but was disappointed with the effort on the last one.  I feel that one of my weaknesses is my mental toughness.  I have a hard time pushing through the pain.  Finished with 1.25 easy miles. 

Last year when I ran this workout before the Ogden marathon, I averaged 6:06/mile on a slightly downhill course with 1/2 mile rest in between each. I guess that I shouldn't be too disappointed as there is a slight improvement over last year.

Total Time: 51:34 (7:22/mile)

Avg HR: 151 (peaked at 177 during last repeat)

Very easy recovery run.  Right calf and left achilles are acting up.

Total Time: 41:30 (8:18/mile)

Avg HR: 142 

I've been having a real hard time getting going lately.  It takes about 3 miles before I feel good during a run.  At that point, I can start to pick up the pace but still don't feel great.  I'm sure that this is all mental.  I have a lot of negative thoughts running through my mind.  I only think about how bad my form is, how unnatural my running feels.  My legs don't feel like they push off or land correctly.  My shoulders feel tight.  I need to start focusing on the positive and just let my running be more natural. 

Ran the first 3 miles at a comfortable pace (7:40/mile) then picked it up to 7:05-7:10.  Felt good at some points and not so good at others.  Ran the last 1/4 mile hard just to try and break out of this funk. 

Total Time: 51:46 (7:24/mile)

Avg HR: 156
 

Felt better today.  Legs felt good but upper body is still a little tight.  Thought it would be nice to run on the dirt road around Farmington Bay.  Got to the entrance and the gate was locked.  Was able to sneak around it but the gate to the second entrance was locked with a sign saying that it was closed to allow for "nesting and brooding".  Decided to head back and just run through the city.  Held the pace at an easy 7:50 for the first few miles then gradually increased the pace.  Ran the last 3 miles at 7:00/mile pace with a few pick-ups thrown in just for fun.  Other than a little ache in my achilles and calf, I think that I am ready for Boston.

Total Time: 1:32:42 (7:36/mile)

Avg HR: 148 

Planned to take it very easy this morning but I felt too good. I felt a lot more comfortable and smooth than I have in quite awhile. Felt like I was holding back and running comfortably.  One week from right now I will be making my way to the starting line of the Boston marathon.  Starting to get a little excited.

Total Time: 44:05 (7:21/mile)

Avg HR: 150 

Pfitzinger's "dress rehearsal" was on the schedule today.  It was a little cool and windy which is the weather that I expect on Monday.  After 3 miles at a relaxed pace, started into the MP miles. I ran Garminless and I was a little uncertain how well I would hit the pace.  Mile 1 was 6:56 and mile 2 was 6:57 and I felt very comfortable.  It was slightly downhill but was into the wind so I think that the two offset each other.  I am very happy with how well this run went and how well I felt.  I will probably throw in a few more MP miles on Thursday since the race is on Monday.

Total Time: 53:46 (7:41/mile)
 

Easy run.  It is getting cold again.  I really didn't want to break out my winter running clothes again.  Tried out a pair of technical socks in hopes that it would help a few hot spots.  I always thought that running socks were a scam but they felt good and I had no hot spots at all. 

Total Time: 39:21 (7:52/mile)

Avg HR: 149 (a little high for the pace) 

Woke up with a really bad cramp in my right calf.  It has been sore for a few weeks but it suddenly turned into a terrible pain.  I decided that the best way to find out if it is something serious is to go running (not sure if that is smart or not).  Ran the first mile at a comfortable pace then the next 3 miles at marathon pace.  The calf felt fine but it was a lot more work than it should have been.  The past couple have days have been very stressful as I try to get things tied up at work since I will be taking a week off.  I think that the extra effort that todays run took was due to the added stress.  

The predicted weather for Boston on Monday looks awful.  It is going to be cold, rainy and windy (20 mph headwind with gusts to 40 mph).  I guess it will be adventure.

Total Time: 37:37 (7:31/mile)

Avg HR: 162 (way too high) 

No running today.  My calf is still sore so I am giving it a break.  Just got into Boston and the weather looks good so far.  Hopefully the predicted storm will hold off until after Monday.  Heading to Legal Seafood for dinner.  I hate seafood but Amy loves it and can't wait.

Couldn't sleep at all last night. Woke up at 2 a.m. (eastern) and was too anxious to go back to sleep. It was finally light enough at 6 a.m. to go out running. I couldn't find my Garmin (must have forgot to pack it) so I decided to just head out the door and wander around the city. Ended up running along the Charles river bike trail which was pretty cool. The only other people out were the rowing crews in the river and a few groups of East African runners running along the river. Weather was perfect and I was actually over dressed. I wanted to run by Fenway park on the way back but got a little lost so I headed back to the bike trail. Because of the misdirection, I ran a little more than I planned. Mileage is an estimate based on gmap-pedometer. Took a 3 hour nap when I got back to the hotel.

Total Time: 55:00 (7:38/mile)

Avg HR:

Two easy miles to shake things out.  Weather was nice but started to rain towards the end of the run. Sox game was canceled due to the storm.  Ended up hanging out in the hotel most of the day.  This is probably a blessing in disguise.

 Total Time: 16:01

 

111th Boston Marathon

I never really got into a groove during training. The winter was colder than usual and at times running felt too much like a chore. I did get in all of my scheduled runs despite the lack of desire some days. About 6 weeks before the race, I started to feel a lot better and started to enjoy running again. My speed picked up and I was feeling good about the possibilities. Once the weather reports started showing the likelihood of high winds and rain, I decided that I wasn’t going to focus on a specific time. Just focus on a good effort and only judge my performance on my placement.

The rain was steady while waiting to board the buses. Once we got to Hopkinton, the fields were completely soaked and there were a few tents that were jam packed with people. Fortunately, I only had about 30 minutes between the time that we got to the athlete’s village and when I had to start making my way to the starting line. I was able to squeeze into a tent and had just enough time change out of my outer layers and put on a dry pair of socks and shoes. Decided to run in shorts, long sleeve shirt, gloves and beanie. There were a couple of Canadian girls in the tent that suggested coating my legs with Vaseline to keep them dry and warm. It wasn’t too cold but I knew that if the wind kicked up, I would need the long sleeve shirt. While standing in the corrals, the wind and rain really started to pick up. I was worried that the weather was going to be as advertised: cold, windy and rainy.

Mile 1: 7:22
Once the gun went off, it only took about 1 minute to cross the starting line. Even though it was very crowded, everybody was moving at about the same pace so the first mile was slow but not as slow as it could have been. We were packed in tight enough that the wind didn’t seem to be an issue at all.

Mile 2: 7:01
Started to get in a groove and was running comfortably. Every once in a while the wind would pick up and I would find somebody to tuck behind. I followed this strategy for the first 17 miles.

Mile 3: 6:59

Mile 4: 6:52
As I approached the 4 mile marker, I could tell that I was working a little harder than I wanted and knew that the split would be a little fast.

Mile 5: 7:09
A little uphill through here but the effort was steady.

Mile 6: 7:00

Mile 7: 7:06

Mile 8: 7:10

Mile 9: 7:08

Mile 10: 7:13

Mile 11: 7:17
Can’t remember why miles 10 and 11 were a little slow. I think that this is where I was questioning the quicker than planned pace on the earlier miles.

Mile 12: 7:01

Mile 13: 7:03 (first half in 1:33:08)
After passing the 12 mile marker I could hear a noise up ahead that I thought was the wind howling through trees but quickly realized what it was. It was the Wellsely screams. When you hear people tell you that you can hear the screaming from a half mile away, you don’t believe them. I can now confirm that it is true. I probably wasted too much energy through this section high fiving everybody who had there hands out. I figured the adrenaline rush would make up for the extra energy expended. Besides, this will probably be the only time that I get to experience this.

Mile 14: 7:02

Mile 15: 7:08

Mile 16: 6:54
The last push before the Newton hills. There is a pretty good downhill leading up to the hills but I held back a little trying to conserve energy for the ensuing climbs.

Mile 17: 7:29
This was one of my low points mentally. The wind started to pick up once we got into Newton. My quads were starting to burn and I was getting a little worried. I convinced myself that my legs are supposed to hurt since I am going uphill and once I clear the hills, everything will be alright. I pretty much maintained my position in the pack.

Mile 18: 7:24

Mile 19: 7:23
Started to feel better so I increased the effort and started making my way past people.

Mile 20: 7:26

Mile 21: 7:21
Crested what I think was Heartbreak Hill (I guess that I expected trumpets, a choir singing Hallelujah or at least a sign) and was feeling really good. At this point I decided to open it up and see what I had left.

Mile 22: 6:31
I was really moving through the crowd now. I was passing a ton of people and felt really good. My only concern was that the wind was picking up and I didn’t have anybody to draft off. The crowds kept cheering “Go Pat!”. Who was Pat and why are they yelling his name? I peeked over my shoulder and noticed a guy following my lead and drafting off of me (making me do all the work).

Mile 23: 6:52
Still moving well and pulling Pat along.

Mile 24: 6:51
Moved over to grab some water and Pat finally passed me. He was going strong and I couldn’t keep up with him. He ended up finishing 1:30 ahead of me so he ran very strong to the end (I should have stuck with him)..

Mile 25: 7:07
I felt like I was still running well but my split doesn’t show it. I seem to have an issue with mile 25 in all my marathons. I think that subconsciously I back off a little so that I have enough energy to run strong the last 1.2. My hands started to get numb during this mile which is an indication that glycogen depletion is approaching. Glad there is only a little over a mile left.

Mile 26.2: 8:17 (6:54/mile)
At the 25 mile marker, I figure that a PR is within reach but it is going to take some work. I really start to push. The crowds are great and help tap into whatever energy that you have left. As I am approaching the final turn, I spot somebody wearing a singlet from Locomotion (a local running club). Knowing it is another Utah runner, I push a little harder to improve my placement among the Utah runners. Move by him and cruise across the finish line.

Fnal Time: 3:06:06 (6 seconds short of a PR) (1:33:08/1:32:58)

Overall Placement: 1,439
Gender Placement: 1,365
Division Placement: 1,001
Utah Placement: 9

I am a little disappointed that I didn’t set a PR, although it is a PR equivalent run since my PR is on a faster course run in better conditions. I wish that I had the guts to push myself a little harder. I’m so afraid of crashing that I tend to be too conservative. There is a spreadsheet created by Greg Maclin that gives mile by mile splits based on an even effort. My splits are very close to these splits so I feel as though I ran a very steady pace throughout the race. Overall I am happy with the race. Having a good run really helps ignite the fire within. Not sure what the plans are for the rest of the year as this race has been my focal point for the quite a while.

No running today.  It was a recovery and travel day.  Legs are a little sore but it is typical post marathon soreness.  Will probably hit the road for a few easy miles tomorrow.

Was hoping for some good weather to run in but it was rainy, windy and cold (exactly like Boston).  The first half was into the wind and it was hailing.  It was a little painful.  On the way back home, it was raining pretty hard.  Physically, I felt good.  My right calf hurts a little but I don't think that it is anything serious.  I started to get really hungry in the middle of the run because I didn't eat very well yesterday while traveling.  Our luggage didn't make the connection in Baltimore so I had to find some old won out shoes to wear.

Total Time: 38:45 (7:45/mile) 

I am so tired of running in cold weather.  It snowed yesterday and there was a winter chill in the air.  It is bound to warm up sometime.  Other than the cold temperatures, I felt really good during the run.  My legs are still burning a little but it didn't really affect how I ran.  Recovery is going very well.

Total Time: 52:21 (7:22/mile)

Avg HR: 152
 

Feeling kind of wiped out.  Today was just about putting in the miles.  Went out at a nice comfortable pace.  Muscle soreness is almost gone but now I am starting to notice soreness in my joints and bones.  Temperatures are still cool but hopefully will be improving.

Total Time: 50:27 (8:00/mile)
 

Did feel ready for a double digit run yet so I only ran 9 miles this morning.  Felt pretty good the first half then started to wear down towards the end.  I was sweating much more than I normally do and was soaked when I got home.  Weather was cool but perfect for running.  Times at the Salt Lake marathon should be fast.  

Total Time: 1:08:59 (7:40/mile)

Avg HR: 150 

Not quite fully recovered from the marathon.  Still a little worn out.  My left ankle really hurts.  I think that my ankle bone hits the top of my shoe.  I did some impromptu speed work yesterday while teaching my girls to ride a bike and taking my in-laws dog for a quick run.  Running fast just does not feel natural to me.  I guess marathon training is all about training your body to run slow for a long time.  I'm not sure if I just don't have the ability to run fast or if it is something that I need to work on.  My plan is to do 1 tempo run per week and 1 speed session (400-800 meters) per week. 

Total Time: 51:58 (7:25/mile)

Avg HR: 155

Left ankle hurts pretty bad.  I cut a section out of my shoe because it is bumping against my ankle.  This seems to help and should allow it to heal.  Ran the first 3 miles at an easy pace then ran a 3 mile tempo run.  Splits were: 6:25, 6:20, 6:20.  It was slightly downhill so it was probably equivalent to 6:30/mile.  Felt alright but started to fatigue towards the end.  Finished with one easy mile.

Total Time: 51:05 

Took it easy today.  Wasn't really feeling like doing anything other than put in a few miles.  Was a little faster than I planned but it felt easy and relaxed.  Ankle still hurts and I had to cut another pair of shoes to alleviate the pain.  I'm pretty sure that it is getting better and don't feel like taking time off will allow it to heal any faster.

Total Time: 47:50 (7:36/mile) 

Finally got to run in shorts and a short sleeve shirt.  I really didn't feel very fluid today.  Form was forced and sloppy.  Ran a moderately hilly course (Davis Boulevard loop) and pushed the pace.  I may have pushed a little too hard because I ran out of gas the last couple of miles.  Not a great run but I'm glad I got it in.

Total Time: 1:18:13 (7:23/mile)

Avg HR: 158 

Nothing exciting, just 6 easy miles.  Ran the usual easy run route past the golf course then back home (very little elevation change).  Left ankle feels a lot better.  The Asics seem to aggravate it less than the Brooks.  I'm about ready for another pair of shoes but will wait until the ankle pain is gone so I don't have to cut a brand new pair of shoes.

Total Time: 46:40 (7:47/mile)

Avg HR: 139 

Weather this morning was absolutely perfect.  I was able to leave a little later because Amy works late tonight.  The B on the side of the mountain was calling me so I headed up to it.  I knew that this was going to be a punishing run but I figured I better take advantage of my  mind willing to do it.  The first 3 miles are a mostly flat with a slight climb then the next 3.5 are brutal - 1,500 foot  elevation gain.  There was one small section where walking would have been faster.  Got to the B and followed the dirt road for about 1 mile then turned around and headed back home along the same route.  On the way up, I kept my heart rate in the mid to upper 160's.  It peaked at 176 during the steepest climbs.  Heart rate stayed in the low 150's on the way down.  I figured out what caused my left ankle to hurt.  When I run downhill, I tend to keep my foot on the road a little too long.  When doing this, my ankle hits the top of the shoe during the heel to toe transition.  My ankle took a lot of pounding on Boston downhills.  While this run hurt, it felt good to push myself a little.  Mileage and time are estimates as I have been running Garminless for a while and I kept forgetting to restart my stopwatch after traffic lights.

Total Time: 1:42:00 (7:51/mile)

Avg HR: 157 

Warmed up with 3 easy miles.  Ran 4 miles at tempo pace.  Wanted to run around 6:22/mile which is a 6:30/mile effort on the course that I was running.  Splits were: 6:21, 6:22, 6:19, 6:25.  Felt pretty good throughout the run.  Heart rate gradually increased starting at 166 during the first mile, 169 during the second, 172 in the third and finished at 175.  I was hoping that I could keep a more steady heart rate.  I think that this means that I was running at closer to 10K pace than at LT.  I've discovered bone spurs in both my feet and they were bothering me more than usual during the 2 mile cool down.

Total Time:  1:04:41 (7:11/mile)

Avg HR: 157