AM 3 miles comfortable around Spa Park checking out  conditions for the race on Sunday.  Watched Jonny race in Class C Sectional Race.  He placed 31st overall in a time of 18:12 (+45 second PR!!)  Got to thinking how jealous I am that he is gifted with the speed in the family and seems to never run, when I log a lot more miles than he does.

PM off to work until Midnight

AM Ran easy on the treadmill today before going to the sectionals game.  2 Miles total this morning because have a 5 mile trail race tomorrow at Saratoga State Park.  Hoping to bust through there with a decent time, probably no where near my College 8k PR of 33:03, but I'm hoping to at least shoot for 37:30 (7:30/mi pace) which would still be decent since I haven't been doing too much serious training with school and work getting in the way.  Can't wait for the Mudslinger 5 tomorrow.

Got to thinking about planning for marathon #3, but have not the faintest idea what to think about.  So far both marathons have been enjoyable but in their own right

1st - Mohawk Hudson River Marathon 10.08.06- under 500 runners, scenic, flat. Gorgeous (Albany, NY) 4:26:57

2nd - Vermont City Marathon 5.27.07- ~4000 full marathoners but too many relay runners which threw off my rhythm and detracted from my feeling of accomplishment and made the run more tedious than it should have been (Burlington, Vermont) 4:32:xx

Easy 3 miles around 25:30 or 26. Nothing special.

10 AM Race Time

Weather was gorgeous today in the upper 40's and sunny at gun time.  Did a mile warm up and got to the starting line with about 150 or 200 others.  A very low key race - funny that instead of a t shirt they gave us Mudslinger 5 Keychains. [I would have preferred a t-shirt, but beggars can't be choosers!]  The gun went off and we were away.

Mile 1 - 7:00 Cruised with Jonn felt really good, tucked in behind the number one woman.  Mainly flat, some undulation, nothing major.

Mile 2 - 13:59 Stayed consistent and maintained my place.  Felt good and confident winding through the trails.

Mile 3 - 21:00 Couldn't believe it was this easy? 7:00 mile pace? me?!

Mile 4 - 29:02 Reality hit in that this was a hard course.  There was one hill where all five of us that had been running together had to walk up it.  Mile 4 was when I lost touch with Jonn.  Until then had been holding steady 20-30m behind him. 

Mile 5 - slogged it up to the finish line, finishing strong in 36:47.  Overall I can't say that I'm discouraged with my finish, as the best 5 mile I've done recently was a 37:30 on the treadmill.  So I felt pretty good.  Jonn finished better in 35:13, but I'm determined to get him in the 15k Stockadeathon next Sunday the 11th.

36:47 - 7:21 / mile pace overall - PHENOMENAL given the course.  So proud of myself!  Still room for improvement though!

one mile cool down.

 Overall place: 24th of 135 finishers. (side note: Jonn got 15th)

PM Ran on the treadmill around 9pm tonight just as a relaxer and study break.  Did 2.55 miles in 22:00 I think about 8:34-8:40 pace.  Legs aren't sore at all from the race. :)

Didn't know how to possibly classify this run, but I did a treadmill run after a very long day.  Every Monday and Wednesday I get up at 5:30 and drive an hour down to my college where I have 5 classes in a row. Usually I don't get home until about 5:00 PM although tonight my former high school alma mater had a sectional championship soccer game so I went with my family to that and got home around 8:00PM.  Well, as if the day couldn't be better already (I had received a 100 on a Midterm and a 100 on a term paper I had handed in for another class, and got my final recommendation needed for grad school application), I was coming off what I considered a breakthrough race yesterday as I have never felt so good on a xc course since high school...

Well I get a call as I'm on the way to the game.  It turns out that I received 1st in my age group yesterday.  At least, that's what my brother said.  And I'm thinking, okay Jonn. Funny trick. You got me haha. Like he was rubbing it in that he had beat me by a full minute plus, you know? Well it turns out that I HAD in fact received an award for first overall male in the 20-24 age group.  Only, I feel bad, as I had already left the race without even considering if I had won anything.  It wasn't entirely my fault - and I normally stay to cheer those that deservedly earned awards, but I can't help but feel weird accepting the award that the race director took it upon herself to drive personally to my father's work today.  What is your opininon on the matter? It's about the third medal/award in my career outside of xc and track meets, but I don't know whether to accept it or to give it to someone more deserving..  I would have rather they gave my award to the 2nd place 20-24 Male now.  I feel like a chump for ducking out before the post race celebration.  I mean granted I had wanted to see my sister back off to college (she had driven down to watch my brother and me run).  But now I'm on the fence :-

PM Run 4 miles in 31:10 = pushed a little too fast towards the end because I felt good.  Will back off the rest of the week to be fresh for the 15k on Sunday!

Didn't run today because I had a horribly long day and was wiped by the time I got home.  Dentist appointment at 9am where I got my mouth ripped apart, and he filled it with porcelain, but says I'll probably need a crown on my back molar.  Then straight over to work 11 to 8. I think "Ughhhh! " sums it up pretty much.  Was doing hw from second I got in until about 11 at which point I passed out since I had to get up at 5am to go back to school all day Wednesday.

5:00 PM - Determined to get a run in regardless of how I felt since I was kept from my run yesterday and was grumpy almost all day today, I did a nice 4 miles in 30:00 (7:30 / mile pace!!!) And then finished with a slower 8:03 5th mile because I have a lot of work to get done so that I can have Sunday for my race day and not have to worry about it after the fact.

I don't know when the last time I felt this good was but I am definitely feeling stronger and more confident (not to mention faster!) than I have since running my first marathon last October '06.  I mean granted I've gained 20 lbs since high school, but since I was only 5'11" in high school and now I'm 6'2", I think that my 166-168 weight range is okay.  I would still like to get below 160 one day though.

Wondering what people think about 7:45 / mile pace for a goal.  I figured this out in my criminal justice class today because I got bored, but I think it'd put me at about a 1:12:15 or so for a 15k (which would be about a 3 minute PR I believe off my 8:12 last year!!! 

Finished with a slow last mile.

Total Mileage : 5 miles (38:03)

6:00 PM  Just read Sasha's message from the 5th and had just got out of the shower in my relaxing clothes ... I decided - Today's the day to get consistent Benn (as i know one of my biggest errors in the last 3 years of running has been my consistent inconsistent training, if that makes sense?).  So I went downstairs much to the amazement of my kid brother, Jonn who's also a runner (the same one that beat me in last weekend's race).  Hopped on the treadmill and did another 2 miles in a time of 15:20 (7:40 pace per mile).  I'm surprised I was able to cover the miles like that without being out of breath and also considering I had just devoured a sandwich and a seltzer.

Total Total Mileage for the day ends up being 7.0 miles at an average pace of 7:37/mile (53:23)- Arguably not accurate as I took about a 20 minute break between the first 5 and the last 2. 

7:00 AM - Hopped on the treadmill this morning before having to get some school stuff squared away and then work 10 to 7 today.  Wasn't sure if I could get in a 6-mile run after work, as I might be too tired, so I decided to give it a go this morning.  Felt fine, only complaint was that the basement was kind of hot.  I should really rig up a fan because running without any kind of wind really made me sweat a lot. (And I already sweat a lot more than normal people do!) Legs felt fresh though, and just cruised and read a book.  Looking forward to the next run!

Total Mileage: 6   Time:  47:56    Pace: ~8:00 / mile   Weight: 169(before) 166(after)

8:00 PM - Had a very stressful day at work today.  District Manager showed up so our General Manager was going crazy.  On top of that, just felt blah.  Luckily Emmy called me as I was finishing my evening run, so I got to talk to my cutie.  I'm so lucky to have her!!

Total Mileage: 2  Time: 14:04  Pace: 7:02 / mile    Weight: 167

Total Mileage for the Day: 8.0

7:00 AM - Decided to get a couple miles in before going to the doctor's office.  Was a little tired and groggy, but as I had to do a 12 hour fast, I couldn't have my morning coffee, so what better than endorphins to start the day off?!  Easy 3 in time of 24:35.

12:00 PM - Just got back from the doctor's office and was assured a clean bill of health  Everything looks to be normal. Blood pressure was 122/70 Weight was 170 (though that was fully clothed), and height was 73", 2 inches taller than checkup a year and a half ago!  Perhaps the only bad part of the morning was getting cholesterol taken - - the lady poked me, then was jabbing around with the needle exclaiming, "I don't get it! You definitely have a vein here, it just doesn't want to be poked!"  I replied it must be my inner runner wanting to hold onto every drop of competitive blood.  Needless to say she found another vein that was less willing to the glorified stoicism and gave up without a fight, much to the nurse's relief.  Stopped on the way home since I had done a 15 hour fast the night before and got a large coffee, 16 oz. Orange Juice (tasted like heaven!) and a small cinnamon roll.

Hopped on the treadmill almost immediately upon opening the door.  Did a nice relaxed run while reading Robert Harris' novel Pompeii.  Total mileage was 4.11 in 31:58. (~7:46 pace)

Total Mileage for the day:  7.11  Time: 56:33  Pace: ~7:57 overall

On a side note, I just want to say that I really have appreciated all of the super feedback that my fellow fastrunningbloggers have given me.  I can't remember when I had so much support and constructive criticism that at the same time governed my training and allowed such a sense of satisfaction and meaning.  I have already noticed the difference, if that's even possible! as I am able to run at a consistently faster pace over an extended period of time. I truly think that if I continue to listen and apply the comments and advice to my training, that I could yet set some Personal Records!  I am looking forward to Sunday's race and it was actually really neat because I found out my Doctor is actually going to be watching the race!!!  I'll have to show him how I've been making progress in my training!  I will keep with Sasha's advice and do another 6 miles tomorrow morning, and then treat Sunday's race like a training run and see how it goes!!

7:00 AM - A lot going on today. Helping with brother's Eagle Project at 9, then over to watch my former high school's boys soccer team in the state tournament! (farthest our team has gone in about 15 years!)  Felt good and did an easy 2.5 miles in 19:58.

Total mileage: 2.5  Time: 19:58

A little sore tonight. :- I hope things are okay for tomorrow.  I'm going to go to bed even though it's only 8 and hope for the best.

So, the day approached, and I slept poorly last night.  Our St. Bernard woke us up almost on the hour from midnight until 4a.m.  She's had a bad foot so has been sleeping inside but I think it was too hot for her so she kept wanting to go out.

Got to Schenectady around 10a.m. and most of the runners had already checked in and got their bibs and shirts as the gun was set to go off at 10:30.  Having been "boxed" out in the congested starting area last time, I did a .75 warm-up over to the starting area with Jonn and we lined up in the 7:00 pace area.  I looked at him and asked, "So, we going to start with 8's?" He goes, "Yeah man, but don't worry about the pace man. Just race."  If anything stuck in my head the entire race, it was those two words.. "Just race."

After a brief introduction of the mayor of Schenectady and a mention that Bill Rodgers would be joining us in the race this year [ he was supposed to be here last year but decided not to race because of a nagging injury ], the gun sounded at 10:32 AM.

Temp at the gun: ~43 with sunny, blue skies.  Perfect day for racing. Definitely the best weather for the race in the past four years.

The first mile was flat and reentered Central Park, going under the finish line banner. 

Mile 1  - 7:20    Jonn, "Man we're going to fast." Me: "Yeah, let's slow it down some for the next mile."

Mile 2  - 15:35  Downhill and flat.

5k  -  22:30 Felt remarkably fresh, and only noticed the time because there was a clock.  By now we had fallen in with a group that seemed to be going the same pace as us.  I just concentrated on my breathing and took in the scenery, if there is any in a post-Industrial city like Schenectady.

Mile 4 - 28:57 This is always a nice mile.  It's rolling gentle downhill slopes that goes in front of a hospital and a Liberty Insurance building, where the same guy each and every year is out there banging away.  Definitely a memorable part of the race.

Mile 5 - 36:50 After winding through the historic 17th century stockade, it is around 5.5 miles into the race that the beast of a hill State Street Hill looms.  Actually it's not a bad hill to run up at all, and Jonn and I flew up it maintaining our rhythm.  It was here he started to edge away however, and gradually increased a lead to about 20 meters which stayed constant until the final mile.

Mile 6 - A new addition to the race route this year, it took us inside Veil Cemetery, which I think was included this year because its the 200th anniversary of it or something.  I forget the split at the 6-mile.

10k - 44:47 So close to a PR! (10kPR = 44:30) I think it was here that I realized, "Hey, Benn.  You're actually doing it! You're holding your own!  Keep up the work. 5k to go!"

Mile 7 - pushed up a side street and then the last significant hill of the race.  I pushed it towards the top and hit the mile marker in 51:0x.  Jonn pulled away on the downhill. (He's definitely mastered the art of downhill acceleration, whereas I tend to hold back on my heels; Though this could be attributed to his naturally good biomechanics). Mile 7 marker is nice because you overlook the finish area and can see some of the top runners bursting around the cinder path.

Mile 8 - reentered Central Park and then took us backwards on the original route to reenter for a lap around Duck Pond in Mile 9.  About mile 8.5 a guy came up on the shoulder, running in the shade with a white tshirt that said "Biomechanics..." on it and then a logo for a store.  He wore a wristwatch, black running pants and a pair of trainers.  He looked to be in his 50s and was cruising almost on autopilot.  I was holding steady and allowed him to accelerate, happy that at the current pace I was in for a significant PR!  Well he got about 30 yards on the group I was in and a guy goes, "Come on folks! Don't let Billy Rodgers beat ya!"  Well after hearing that I was excited knowing that for more than 8  miles I had been ahead of the legendary NYC and Boston marathon champ, and discouraged that I had let him pass me.  I struggled to accelerate, but saw Rodgers' was making a move of his own.

Mile 9 - came around the Duck Pond and the crowd was cheering in everyone.  (another reason to do this renowned 15k).  I put on a little move during the last .3 and passed a few people, passing the finish line feeling remarkably fresh.  I couldn't believe that I'd done it.  I'd run the best 15k and best Stockade-athon of my life!  My finishing time: 1:07:40, shattering my previous best (2006) 1:16:15 - an 8:35 PR

The shock of running such a wonderful PR today is still sinking in. Even if my kid brother beat me, I can't help but feel some accomplishment.  After all, biomechanically I'm a train wreck.  I think that all the running the week leading up to it definitely helped, and I think that I learned a lesson today.  Though I can wear a wristwatch when it comes down to race day I need to learn to "Just Race." 

 PACE FOR TODAY'S RACE:      7:15 per MILE!!

After snagging a ton of bananas, juice, and some milk, I coerced Jonn into doing a 1.5 mile cool down.  I still feel like a million dollars, and I can't help but wonder if I could have even sustained that pace for a half-marathon!

Total Mileage for the day: 11.3 Miles

Didn't know how to classify this run because I know it was a recovery run.  I woke up today after about 9 hours of sleep to get ready for school since M/W are my long days with classes straight without breaks from 9 to 4 down in Albany.  Got home around 5 and went for a run.  Ended up doing 6.25 miles in 48:30 (7:45 pace!)  I don't know , but I really think Sasha had some master plan he already had figured out like he knew I was getting faster or something.  The good news just keeps coming it seems!  And I made sure I ran nice and relaxed.  Read another 45 pages in Robert Hariss' Pompeii.  I tried to hold good form and wasn't breathing too heavily.  Only complaint was no wind in the face so I was sweating too much and that there was a pebble in my left shoe.

Total Mileage for Day: 6.25 Miles  Total Time: 48:30  Avg. Pace: 7:45 / Mile!!!

8:00 AM I can't believe I'm saying this, as even just two or three weeks ago it'd be a different story, but went for an easy 6.5 mile run in 49:58 today and felt great. Minimal soreness from the last two days. Felt nice and relaxed. Only problem was mile 3 my left shoe came undone.  Decided to keep running with it, but then it came undone to the point my foot started to slip out of the heel so stopped and retied.

Total Mileage: 6.5 Miles    Total Time: 49:58    Pace/Mile: 7:41

On a side note, not sure if it's a problem because my body hasn't complained about it (maybe it's actually helping me for varying paces during my races), but my treadmill has been zapped a couple times in storms since we bought it in 2002 or 2003.  Nothing too major, we had to replace the circuit boards once, but I've noticed especially if on 0-.5% grade, the treadmill speed fluctuates.  i.e. today I set it at 7.8 mph to 7.9mph which reflects my 7:41 pace, but as I glanced at the speed as I ran it was constantly fluctuating from 7.8 to 8.4 down to 8.2 back to 8.4 or 8.3.  Any ideas about what might cause that? Does that mean I'm actually running a little faster/further than I think?  Also my treadmill maxes out at 10mph, but if I max it out for an interval... it's not uncommon for the speed to register as 10.7mph or higher!

8:30 PM Just got in from work and did a quick de-stressing run. 2 miles in 14:31 avg 7:15.5/mile pace.

Total Mileage for Day : 8.5 miles  Total Time: 1:04:29   Avg. Pace : 7:35

5:00PM Hit 6.1 miles in 45:30.  (7:28/mile)  Felt fresh, though I've done some serious miles already this week and not sure if I need to go a little easier the rest of the week. Getting a little bogged down with long school days and work.  Plan is to follow Sasha's idea and do a 13.11 run on either Saturday or Sunday.  What's your all's opinion(s)?  If I raced on Sunday, and am hitting high mileage, should I wait until Sunday so the miles get added to next weeks?  By the way, no race this weekend; Next race is on Thanksgiving 11/22 - doing a 10k with a 5k for fun an hour before hand.

Total Mileage for Day: 6.35  Total Time: ~47:50

8:00 AM - Was raining like crazy out this morning so I hopped on the treadmill and made myself slow down from my usual runs.  Ended up doing an easy 6.25 locked in @ 8:00min/mi pace.  Finished in 50:05 and felt great.  Looking forward to all these miles paying off sometime in the near future!!  It's weird, not sure if anyone else feels this way, but especially now in the dreary late fall/winter weather, running is the Highlight of my day, rather than just another thing I have to get in.  I mean I always love to get runs in, but now if I don't get a run in during the day I can't sleep at night.  I like running early in the morning, because I've also noticed that I just don't feel "normal" unless I get a run in.  Maybe it's just me.  Maybe it's the weather?! Maybe I need a 12-step program, but all I know is I'm determined to set some major PRs!

No run tonight because left ankle a little sore. Will see how tomorrow goes.

8:00AM - Decided to give sore ankle a rest last night, though it was still sore when I woke up this morning.  Decided to "test the waters" and started off slow; didn't want to drop sub 8:00 (Funny because a few weeks ago this was a "faster" run).  Ended up going 6.3 in 51:25.  Overall : 8:09 pace / mile

So I'm looking ahead, and just got an email from the Keybank Vermont City Marathon (held the last week in May each year) - - and informed me that registration was opening for next May, 2008 running.  I loved the atmosphere and it was a nice course, though over half the field are relay runners which gets kind of confusing and annoying at times.  I'm really wanting to set a PR in the marathon.. and I want to do the small-scale Mohawk-Hudson River Marathon in Albany, NY which limits participation to 500 runners - first weekend in October of 2008... should I hold off on completing another marathon until then?  What do I need to do to build up my mileage base to be able to set a PR in the Marathon?  I guess I'm just asking advice for how long to build up mileage before trying another 26.2.  Hopefully by the time I move up to the next age bracket I could possibly get a qualifying Boston time, but I think it would take a lot of work in order to break the 3:10:00 barrier.  Heck, I might have a better shot at raising the required 3,000 bucks :-.

13.1 Hopes at PR cut short :(

So I woke up late, 6:30AM instead of 6, and it was a not-so-balmy 25 degrees when I headed out the door in shorts, short spandex and a sweatshirt.  The route I planned was to follow a major route (newly paved 2 years ago) that had a net elevation loss of 968' for the first half, but then consequently a net gain of the same amount on the way back - - funny how those things work!  I started off fair enough, however, by mile 3ish I had started to feel the thunk thunk Tha-THunk of my frozen hair slamming against my cheek as I run (just one more reason I decided I need that haircut!!)  I liked the first half, however I felt that I needed to turn around about a mile sooner than I wanted because I noticed something I knew would affect me on the way back (*There was a steady 12-15mph tailwind with me on the first half which I knew would equate to running directly into the wind the second half, all the way back, which the last four miles are a gradual uphill which takes its toll on you pretty quick).  I mean, I have no idea why I'm complaining or discouraged.  I still managed to cover 11.1 miles in 1:24:25 - a staggering and mind boggling (at least for slow puttsy me!) 7:36 PACE PER MILE!!!!  I see already the benefits of putting in miles the last couple weeks.  And I hope this is a sign of good things to come.  Another hilight, the run pushed me over 50 miles this week.  I can't remember the last time I was able to do that!  And now that I have some food in me and am showered up, my legs feel fine.  The knee and ankle pain is gone.  Just realizing how much more I would like winter running if I lived in Arizona or New Mexico!! 

I guess I'll have to plan another run in the near future to try to PR for the half marathon :-.

10:00AM - did an easy 6.5 miles on the treadmill.. started reading Nathaniel Philbrick's novel about the Essex; Felt good except that my left quad was a little sore (probably from 3 hours in a car right after running the 11miler yesterday). Overall though, felt relaxed and comfortable enough.  Taking the rest of the day off to rake leaves, help with my brother's Eagle Scout Project and then home to study for two tests.

Total Mileage: 6.5 miles  Total Time: 51:00  Average Pace : 7:50/Mile

7:30PM - Wasn't feeling too hot, my legs were a little sore, but my brother made a comment about how I looked "fat" in a picture.. so I took it to heart more than I should have I guess. (I'm sure he meant it as a joke, but I was always heavy as a kid and I'm really self-conscious about my weight hate my physical appearance :()  SO I hopped on the treadmill and did another 2.2 miles, a little too hard probably for my sore left quad. I am trying to keep the mileage going but need to make sure I take it easier pace tomorrow.

Total Mileage: 2.2 miles  Total Time: 18:34  Average Pace : 8:26

5:00 PM - Had a long day at school. Only four more regular class days of Undergraduate classes though! yay!!  Zipped home after hitting up CVS for prescription.  Hopped on the treadmill and started in on Philbrick's book. Got up to page 80 - It's getting good!  Ended up doing an easy 6.25 @ 7:47 PACE!!

Total Mileage: 6.25   Total Time: 48:42  Pace:  Avg of 7:47/Mile

**On a plus, I weighed myself after my run today; LOWEST WEIGHT IN 2 YEARS! 163!! This was after the run though so it's all water weight, or most of it.  But even after long runs without water I haven't been that low!  I think this running every day might help me shed some more pounds.  Plus my clothes fit better, especially my shorts, and I had to tighten my belt an extra notch today! (though this will probably get reversed five-fold after Turkey Day celebration! haha)

8:00AM - Woke up to about two inches of snow and sleet and freezing rain this a.m.  Decided I didn't want to run outside, as I had a bad experience a few years ago with winter running which resulted in a bad knee and some PT.  Read to page 105 in The Heart of the Sea... didn't want to stop because the Essex had just been taken out by a whale! So cool!

Total Mileage:  6.56          Total Time:  50:37       Avg. Pace/Mile:  7:43

Legs feel really good! Surprised becaue this is I think two weeks of straight running without a day off but I feel great.  A little stressed with school and work, but the runs feel easier!

So I debated even entering a log today.  All I got done was 2 miles before work today.  Yesterday stunk and I was up until midnight finishing the last paper of my undergraduate career so that I could finally spend a weekend with my cutie - who I haven't seen in three and a half weeks! I decided today would be my day off and I'll try to get some miles in before and after the race.  I know I haven't had much time off in the last two weeks, but just discouraged I didn't get my run in. Plus work stunk and more and more people quit each week.  I hate it.  Rather than hire new people they just keep demanding more of me. Blah.  I wish I had a new job.

10:30AM - Weather High 30s, cloudy.  The 5k went off an hour before and Jonn cruised to a 19:26 Finish good for 105th place of 3174 runners!!  Had a phenomenal race and finished about 35 seconds ahead of his 20:02 finish last year! Great ruN!

I was getting psyched for my run. Legs felt fresh and relaxed and I was raring to go.  10:30ish came around and still the last of the 5k runners were finishing.  I lined up after a 1.5 mile warm up well back in the pack.  I lined up right under the 7 minute per mile banner, and held my tongue well for the substantially um "hefty" runners that were lumbering up to the starting line for what looked like their first race ever.  More power to them to get out here and run, and I was determined to make up any time I lost later. (Plus I've realized this helps me keep my first mile slower than others so that I feel relaxed later in the race... nothing could have prepared me for the awesome race to come however!

MILE 1 - Hit at 6:50; Under my 7:00 goal pace, and felt good and relaxed, weaving through the slower runners. Crowd was still thick here at this portion.

MILE 2 - Hit at 13:04!! (Had to double check my watch.  Was that for real? That meant I had just ran a 6:14 Mile? And didn't feel winded?? Thinking: "Okay, Benn.  Lay off now; find your rhythm."  "But this IS a rhythm.  A good one too!"  "Well keep with it then!"  Remember what Jonn said:  "Just race."  Fell in behind a nice guy in 80s spandex that seemed to know everyone we met along the course.  As the race was also the New York State Masters 10k Championship, there was a lot at stake for the veteran runners.

MILE 3 - Easy, around 2.5 miles saw the leaders coming back at us, a lot them I know first hand.  It's nice to see at least part of the race develop and see the strategy that's unfolding - how far apart the leaders are.  Hit the 5k MARK at about 20:33 and for the first time realized I was well under my goal pace!  Determined not to let up I pushed with that 80s guy in spandex, staying behind him as we dodged the "rabbits" that were appearing more and more to transition to tortoises.  Thinking mantra: "Do it for, Emmy.  Do it for you.  Take out the slow runners; Take 'em to school!"

MILE 4 - Hit at 26:00 exactly.  Wow Mile 4 was definitely faster I think because I saw as I rounded the cone and came back on the opposite side of the road just how many people I was ahead of.  Also determined to stick with Spandex Man!

MILE 5 - Gradual uphill into the wind.  Starting to feel a little coldness on my hands and my knees.  Should have worn gloves.  Noticed that we had relaxed off the pace a bit as we hit the 5-mile mark at 32:53.  But wait! I wanted to scream!  Is that time right? Checked my watch again... it was!!  I just broke my 5 MILE PR from way back as a Freshman Collegiate XC Runner in 2004!! Previous record: 33:03!!! After a silent celebration with a quick clenched fist "Woot!" I presseed on, setting sights on the next runners!

MILE 6 - Still cruising, sweating, and breathing steady but IRONICALLY not hard!!  I couldn't believe how this race was unfolding.  My previous 10k PR in the race had stood at 46:30.  I knew now I would utterly obliterate that old record.  As I turned the corner for the home straightaway back down towards the starting line, I could hear Emma, My Mom, Jonny, and Suzannah (my sister) screaming for me.  I picked off four more people in the last 300 meters and cruised home....

10K - 40:46!! **NEW 10K PR!** 

I took off my chip and tossed it in the bucket and went to pick up my medal and the real prize I sought ... nice ripe bananas and a multi-grain bar.

Overall Place: 73rd!!! of 671 runners that completed the course (Way better than the 280+ finish of 580 in 2004)

Division Place: 16th of 35

PERSONAL BEST> Post Race Thoughts: Wow that was the biggest adrenaline rush of my running career!  I have never felt more relaxed, more composed, and more proud of myself, even if I finished well back in the pack.  Even if I didnt receive actual trophies, my trophies were sentimental: I had my finisher's medal, but more importantly, I got my long sleeve t-shirt (this was important as the last two years despite me filling out my entry form 8 weeks in advance and checking off a tshirt size I was denied tshirts after driving an hour down to the race on the morning of).  So that was a victory in and of itself.  But perhaps best of all was my family's shock that I'd finished so quickly! 

Jonn: "Holy crap, Benn!  Was that a new PR? I thought you said you were gunning for 45 minutes dude!"

Mom: "Way to go kiddo! That's way faster than I've ever run!"

Emma: "I'm so proud of you, Benn!!! You're my hero!"

Su: "Way to go Boo-Boo! You looked so good! Like you weren't even tired!"

**Afterwards on the way to Thanksgiving weekend with Emma's family I had time to think about the race, and despite me having "horrible form" as Jonn pointed out, as well as weighing 166 pounds on race day (as opposed to the 149 in 2004), I had managed to set a huge PERSONAL RECORD!   I can't wait for my next race, and I'm determined that after I take a couple days to enjoy the Turkey Day festivities I will restart solid training.  This is my lazy weekend, plus I haven't seen Emmy in 3 and a half weeks since Halloween so it's time to take a couple days off.  Still about 30 miles this week.  Next week I'll get back on track.

40:46 Overall Time   6:35 PACE PER MILE!!!! Felt so good!

2:00 PM - Decided that my weekend was over when Emmy left to go back to school.  So before conquering loads of homework I thought going for a run would be a good idea.  Just wanted to go nice and steady.  Ended up going 7.5 miles @ 7:30 per mile pace.  No soreness and surprisingly no slothness from all that food I ate this weekend.  Still pumped over my awesome 10k PR on Thursday! 

Looking forward to next Sunday, 12/2 - where I get the choice of doing a 15k or 3.5 miler for the Winter Series Race #1 of 5.  I think I'll just do the 15k with 1.5 mile warm up and cool down or tack on a few afterwards and use it as a long run. Now my goal is to steadily build up mileage!

*Only Concern - that I'm racing too much (5 mile race on 11/4, 15k on 11/11 and then 10k on 11/22) . My body feels fine and actually the pace I ran all of my miles at today was considerably faster than my pace on 11/4 but safely under my 15k and 10k paces. 

>>If anyone has suggestions of ideas for training and/or possible training programs for Marathon training, I'm gunning for Marathon #3 in October of 2008 in Albany.  Is it too soon to start preparing?  The course is fast.. Overall negatie elevation of 300 feet from start to finish and only one hill at about halfway point.  A beautiful course limited to 500 or so runners.  What would it take for me to be able to meet a BQ time of 3:10:59 for the open age group?  I'm willing to give it everything I have.  I want to do it right this time.<<

Total Time:  56:13   Total Mileage:  7.5    Pace Per Mile: 7:30

*Note: UPDATED GOALS As well today!  Didn't know what goals I should be shooting for for mileage however. Sasha mentioned a couple weeks ago to aim for 6 x 6 mile days. I guess I'll have to go week by week.

THIS WEEK'S GOAL: to run every day!

8:00 PM - Evening run; Study break so decided to hop on the treadmill and cruised 2.75miles in 20:14 - 7:21 Pace

4:00 PM - Got home early today after a rather bizarre day at school.  I have five 75 minute classes back to back on Mondays and Wednesdays, and in my fourth class I had a test which got out early, though I waited around because my last class of the day is in the same room.  Well usually the class starts coming in about 10 minutes before... though with 4 minutes to go it was me and another girl who was jabbering away on her phone.. All of a sudden three security guards come running down the hallway and go "You!  Out of the building! Now!  Grab everything and get outside!"  They made it sound like it was a Nazi invasion or something!  Well I gathered my stuff up and go outside in my shorts and sweatshirt into a freezing 33 degree rain/sleet only to find the campus security guard, Albany police force, as well as school officials telling us to "get back" and then to "go around to the far side of that building over there".  They wouldn't tell us what was up, and as the roads were being blocked off and stuff I decided to just high tail it out of there.  Makes me feel bad though.  That's the first class I have missed the entire semester.

So got home early and went for a run.  Felt pretty good.  Not too tight and felt steady.  Ended up doing 6.63 miles in 50:23, good for 7:36 pace/mile.

Total Mileage:  6.63    Total Time:  50:23     Avg. Pace Per Mile:  7:36

8:00 AM - Did an easy 6.3 mile run before work today.  Average pace of about 7:33 a mile.  Total time was 47:33.  Not looking forward to work though.  We'll see about tonight doing a quick run, but I kind of have a feeling tonight I might actually allow myself time to watch House.  I love that show but haven't seen in it a couple weeks because of homework :(.  We'll see how today goes.

Total Mileage: 6.3       Total Time:  47:33     Average Pace:   7:33

8:00 PM - Rushed home from work and did a quick 2 miles in 13:33 (6:46/mile pace) Felt amazing.

5:00 PM - Long day at school, though it was worth it.  Got a 100 on my Criminal Justice test, two 100's on Sociology papers, and then I got back my 15 pager from Colonial North American History that counts for 40% of that class grade AND more importantly was the last major paper of my UNDERGRADUATE STUDIES!!!  It had a big "A" on the cover plus the note, "Great work, Benn.  The best in the class by far.  I mean that."  So yeah, that definitely fired me up for the ride home.  Until I got to CVS and found out that my not-so-awesome Gilette Mach 3 Turbo was going to cost me $22.00 for replacement blades! Honestly, what the hell man.  I could have bought a new razor and like 12 replacement blades for it, but rather than do that, I did right and saved the planet a little and just sucked it up and bought the blades, swearing under my breath and the stupid American dollar.   Got home, and it was dark, and as I live in boondocks, treadmill it was grrr.  Did 4 miles @ 7:30 pace and felt great, but bored. Forgot to grab a  book to read, and no tv in the room so staring at the wall while I did 4 easy miles in 30:00 was hard enough as it was.  Switched and did 4 or 5 x 90 "on" and then 60 seconds "off".  Then threw in a 120 or 140 sec burst at end.  Hit the 6 mile mark in 43:56 - 7:19 average pace ( I think the "on" were about 6:45-6:50 pace then). Total Mileage: 6.5   Total Time: ~47:45   Ian and anyone else I'm interested in your opinion about running form. I follow your runs daily and always love the entries. This one in particular today is interesting for me because I have horrible form. I get it from my dad (I look almost exactly like him) and I am flat footed and wear orthodics. I think I am "bowlegged" that is my knees and thighs face outwards while my shins and feet tend to want to rotate inwards. the orthopedic had told me I would be lucky to be running when I'm 40 :-. On top of that I swing my arms left to right. I don't consciously feel that, but I do. IN looking at video and pictures you can clearly see. I thought this was due just to the way i'm designed with wide hips and then the whole bowlegged thing. What's your take on it? or anyone else's for that matter? It stinks that I have such horrible biomechanics. Maybe I should just keep running. I know everyone's different so maybe that's just my thing. I just got to try that much harder to overcome it. When I try to run with "proper form" like they try to teach you in xc, it didn't help and I just feel alien and tense and unrelaxed. Yikes! (going to post this to my blog too)

8:00 AM - Up early despite not sleeping well.  Decided to start the morning off right, so had oatmeal with golden raisins, and then out and cruising.  Felt really really good. Hardly any soreness.  And was just basically on autopilot.  It's crazy to think that 7:30 is now an "easy" pace for me when this past year or two it was probably my 5k pace! Felt so good!

Total Mileage: 7.61 miles        Total Time:  57:04     Average Pace/Mile:  7:30

So happy!  Also, I think I will break 175 miles this month (that's with a few days off).  I also can't remember the last time I was able to do that.  (Probably summer of 2004!)  I think this is a sign of good things to come.  I just have to keep the intensity up so that I keep improving!!

Hey everyone.  I just wanted to say thanks for how much this blog has helped me already in my running career.  It has help me get focused and be consistent and more driven to wanting to do my best.  But I could really use your prayers.  I had a mini breakdown today because of three reasons.  First my mom hurt her knee bad a few weeks ago and has to go back to the doctor's next week and it just hurts to see her in pain every time she stands up or tries to walk and wincing with each step.  Then we found out our St. Bernard who will be nine in January has bone cancer and probably won't live another year.... and the thing that triggered my breakdown.  I found out that my dad has some kind of heart thing - yesterday my mom said it was just a weak valve that needed replacing.  Then I come to find out that she didn't tell me what was really up because she didn't want to scare my younger brothers.  My dad has something where his heart goes into vtac and stops suddently so he goes in on Wednesday to get some scopic analysis where they will stop his heart and restart it with a mini defibrilator. And if his heart vtacs, then they will install a defribilator directly on his heart.  I don't know what to do with finals coming up and everything and I am just so worried.  So if anyone can send me and my family a prayer or two, it'd mean so much.  Thanks everyone and keep on trucking.

-Benn

8:00 AM - Tried to concentrate long enough to get in a run.  Did 6.3 @ 7:22 pace.

Total Time:  46:24      Total Mileage:  6.3    Average Pace:  7:22

*I think it made me feel better.  It's funny.  Running is the one thing I look forward to now.  No matter how I feel when I wake up or how crappy I feel lacing up my shoes, the moment I head out the door I always feel better....

11:00 AM - a chilly 15 degrees out but dressed in three or four layers and went out there.  Just wanted to run.  Did 3.25 easy miles and 2 x 1 mile in 6:19 and 6:04 ; all this with 20-30 mph gusts.  Felt so good! I love running :).  And glad to see I am getting in better shape!! BQ here I come! (though I know it's going to be a lot of work and probably take a few years to do)

Total Time: 36:32     Total Mileage ~5.25

11:00 AM - I woke up late; I think my body telling me it needed a day to sleep in.  With all the running combined with working late and school work it's just getting hard to get a long run in.  Was absolutely frigid outside today so decided against going out there, though now as I write this it's starting to snow and actually looks nice out. 

Total Mileage: 5.25   Total Time:  38:02   Average Pace:  7:14/ Mile!

5:00 PM Today's weather was just plain miserable.  It was freezing rain from 2am to 8am this morning and at 6:30 my college still hadn't cancelled classes (as it only has once in the last five years) so I had to leave and make an hour and 20 minute commute to school.  I'm so close (12 days) to graduation, that it is just becoming a chore.  Plus with the other stuff on my mind, I am finding it really hard to concentrate on running on the treadmill day in and day out.  The roads are so iced over and as they only sand and don't salt, they will be for some time.  Now I remember why I want to move somewhere else! *sigh.  I felt fine, but just couldn't concentrate and still don't have access to a tv facing the treadmill so I stare at a blue wall for mile after mile.  Really depressed. I hate winter.

Total Mileage: only 4.75   Total Time: 32:41   Average Pace: 6:53

Why am I not happy with a 4.75 mile run @ 6:53 pace?  That's awesome for me, and yet I feel unchanged and that oompf I usually feel after the run is gone.  I need to make myself wake up early tomorrow and just try to go for a run outside for time (even if I have to run 9 minute mile pace or something).  I don't like this. Not one bit.

Getting ready to go on the treadmill for a quick run before work.  I ebayed the Forerunner 305 watch and found one for 100 bucks plus shipping and handling that ends tomorrow so hopefully I win it!  My mom said that if I do, she'll buy it for me for my Christmas present since she didn't have anything for me yet! :)!! Yay!

8:00 AM - Ran easy on the treadmill and took the advice and tried to rig up a laptop movie station.  It worked fairly well, though I think a fan blowing in my face would aid in both cooling me off as well as making me feel like I'm running outside. Might try that as well.

Total Mileage:  7.25   Total Time:  54:22   Average Pace:  7:30

5:00 PM - stopped by the hospital at 4 and Dad still wasn't in surgery yet despite a 1:00 time slot.  Mom had me pick up the boys pizza and then I came home to watch them as it looks like Mom won't be home until way later. 

Hopped on the treadmill to try and clear my mind.  Put in "Saint Ralph" and had a laugh at just how bogus that movie is, though I guess I learned that with anything a miracle might be possible.

Total Mileage:  6.8    Total Time:  51:00     Average Pace:  7:30 / mile

Does anyone know if you can get in trouble for marking the road with like a 4 inch spray paint line or number for every half mile/mile on a route? Or do they make like "temporary" spray paint or something?

Thanks to everyone for the prayers and support.  My mom just left to go to the hospital down in Albany (hour south of my house) to hopefully get the good news to bring my dad home.  He had surgery for his heart for a defribrilator because they think he has some kind of irregular heartbeat that's congenital.  He had a weak heart valve which they say will need to be repaired in a subsequent surgery sometime in the coming year :-, but the good news is that my dad gets to come home and rest today. Everything went really well and they say that the irregular heartbeat should be fixed.  My dad just disclosed the other night before going to the hospital that it wasnt a "sore achilles" that had kept him from running the last year, but the heart.  I'm just glad it's better now.

So I also updated my blogging to hopefully be more accurate.  Now it includes marathon and vo2 max miles, as opposed to just the easy/fast miles.  I think I need a refresher, because I know the terms but just not the exact qualifiers for each kind of entry.

As far as I know:

Marathon = +1:30 per mile or so from your 5k race pace?

Threshold = steady pace you could hold for an hour but not easy (+45 secs on 5k pace?)

V02 Max = ~90 to 95% maximum sustained effort?

8:00 AM - wanted to get in a run before work today (10am to 7pm :( yuck!).  And, as I have 5 finals next week, I really need to get cracking the books!  It's crazy that I'm graduating a week from Saturday!! Did 6.5 miles

First 4 miles - 30:00   7:30 pace  (this is now I think my "easy" pace) as I do a lot of miles per week at this level. 

Last 2.5 miles - 17:15   6:54 pace (would these now be "threshhold" miles? or marathon?  I know I'm supposedly gunning for ~3 hours in the next marathon, which I think is about this pace, correct? I felt so relaxed running them, but since I have never tried holding that pace for a super long time, I don't know how that would work?)

Total Mileage:  6.5 miles    Total Time:  47:15

7:00 PM - Got home from work finally and got to see my dad.  He looks good and feels alright. He's going to go sleep for a bit more after not getting much rest, understandably yesterday.  Did an easy 2.25 miles and have since adjusted miles for the day based on Michelle's comments.  Really had to struggle hard to hold back.  It's unbelievable to believe that 8:00minute pace feels unbearably slow!  I need to get more consistent in training and schedule it out so I know what I am going to be running each day and at what speed.  I want to set a record or something for the biggest PR possible for the marathon!

Total Evening Mileage: 2.25   Total Time:  18:00   Pace:  8:00 / mile

8:00 AM - Decided to get in a nice run before working on final exam prep.  Plus, since I work 4pm to 12:30 tonight I know it was my only time to get a run in.  Started off easy, with 3.5 miles at about 8:00-8:15 pace.  Trying hard to stay relaxed, though it just felt too slow and my legs were complaining, so I picked up the pace.  Still overall relaxed and comfortable. Ended up doing the last three I believe around 7:25-7:30 pace.  Felt really good and no soreness.  I think today is day number 12 in a row and body still feels great!

Overall Mileage:  6.5    Overall Time:  50:22   Overall Pace:  7:45/mile

1:00 PM - Study break.  Finished one final exam today and decided to go for a quick "easy" run.  Tried hard to hold back and did 2.75 in 21:45; average of 7:54/mile.

Overall Mileage:   2.75   Overall Time:  21:45   Overall Pace:  7:54/mile

9:30 AM - So worked until 12-something last night, came home and crashed.  Had a very scary dream - the second night in a row! I don't know what's wrong with me! Thursday night had a dream about the mob trying to take out a hit on me, and last night had a dream that someone was trying to kill me with carbon dioxide pumping it into the house. Very disconcerting to say the least. I know I'm stressed out and that I miss my Emmy, but can't I please just have dreams of like Olive Garden's never ending pasta bowl or something?! sheesh!  Okay now time to destress and go for a run.  Will be just under 50 miles this week and had like 51 last week so this is getting good! I'm finally prepared to commit to get in shape!

Had a nice run.  Did 4.25 miles easy @ 7:30-7:40 pace, as well as 2.25 miles a little faster (hopefully goal marathon pace) 6:40-7:00.  Felt really great!

Total Mileage: 6.5 miles   Total Time: 47:08    Average Pace: 7:15

Just finished my second of five finals.  These two were take home though.  So I got my Criminal Justice and American Religious History finals out of the way (after ~19 typed pages later!).  Then did my Women in American History take home portion of the final (~9 typed pages).  So I am taking a break and looking at my log and see dang was so close to 50 miles this week.  So how to fix that problem?  MAKE it 50 miles.  Time to hop on the treadmill quick!   I am so looking forward to next Friday.  Only six days until I get to see my sweetie.  She's so absolutely amazing :)  It's so hard for me to concentrate right now during finals week because I know I'm so close to graduation, and also I know that I am so close to being able to wrap my arms around my cutie and finally be happy!!! :-D

4:30 PM - was looking at the mileage for the week and the 48 was bothering me. So I hit the treadmill for another easy 2.  Nice and relaxed.  Did 2 miles in 15:18, or 7:39 per mile :-D! Woot!  I really hope I get to get that long run in tomorrow.

TOMORROW'S GOAL:  Follow the loop from house, down Parkis Mills to Hermance - back roads Grennell and Armer, come out at Rock City Falls, and come back with five and a half miles gradual uphill with total elevation gain last 5.5 of 430 feet.  Total course loop is 13.61 miles.  So will hit the Half and then cruise it on back home the last half mile.  Let's hope the weather allows me to get out there!

9:30 AM - I fell asleep a little earlier last night than I had wanted, but as I had finished my second final, as well as studied for a third, I was wiped out.  Plus I was told I would not be missing my long run this week!  So I decided to hit the hay because I had my work cut out for me on Sunday.

It was kind of chilly when I woke up today.  Temperature about 20 degrees.  By 9:30 it had warmed up to a brisk 24, though minimal wind so it was pretty much the best case scenario.  Overcast, and roads pretty clear, except for some black ice patches on the backroads.  Kept Sasha and Michelle's suggestions in mind as I laced up my shoes, put on a pair of long spandex, a hat, gloves, and two long sleeve shirts.  Headed out the door and down the driveway...

These are splits/ hilights from what I remember:

MILE 1: Pretty much downhill.  Hung a left onto Parkis Mills Road and clocked a 7:45.  Thinking : "Okay, Benn. Not bad. Remember you still have 12 to go.  Don't let those horses take too much slack right away."

MILE 2: Consisted of two .2 - .3 uphills.  Shortened my stride and just kept the turnover the same, and trudged, trudged, trudged up them.  Felt good and relaxed.  No soreness really from the last two 50+ mile weeks with no days off :) Good sign, I thought.

MILE 3: Hit the mark at just about 23:00.  Felt good and relaxed.  Knew the next 5k coming up would be a lot of downhill.

MILES 4 thru 6: Some nice downhills in here that I knew ended up bringing my average mile time down a bit.  Held back on the steep downgrades though.  At mile 5 met a cheerful hunting duo carrying shotguns.  Ironic that they were walking uphill, and about half a mile later at the bottom of the hill I startled 4 hens and a tom that came fluttering about 12 feet above the ground through the trees.  Guess the turkeys won today!  Accidentally passed the 6 MILE mark and forgot to check my time :(.

MILES 7 & 8:  Downhill again.  Didn't think about pace too much, so much as breathing.  Wanted to keep it in check and basically breathing once every four or five steps (my relaxed pace). 

MILE 9: Was back out on the main road this time, Rte. 29 (which I would be following all the way back to my house).  This is always my least favorite part of running routes going east, because you have to take Rte. 29 back which is the busiest road in the county.  And boy people are really inconsiderate.  At just about the 9 MILE mark, I hear cars approaching from the back of me, and I'm all the way over on the side of the shoulder, though there is an ice patch coming up in front of me so I go out a bit to the right.  There is a double yellow line and no cars coming the other way so I figure I'm good.  I'm about halfway around it when simultaneously an 18 wheeler is coming by in the same direction as me, and a hot-to-trot black BMW speeds around it, narrowly missing my arm by I'd say about 12 to 18 inches.  Needless to say I was quite unnerved as well as a little angry that someone would not only break the law, but put other people in danger.  Mind you, this was in a 40 MPH zone and he had to easily be doing 55 or 60.  Hit the 9 MILE mark on the bridge, and remembered this time to look at my watch.  It read 1:07:02!! I think this was for the first time when I realized, hey wait a minute, Benn! You're doin' alright!!!

MILES 10 & 11:  Uphill again, as the remainder of the run would be.  I didn't really want to try to increase my pace, but rather hold it, especially after the run in with the near collision!  During MILE 11, someone pulled over a bit in front of me and proceeded to ask me directions to Ballston Spa, which is a town about 20 miles away.  When I gave the simplest directions I could think of, she seemed quite angry like it was my fault she had headed west after getting off the Northway instead of south :-.  I didn't let it get to me though, and I pushed on.  When I hit the hotel which is about my 2 mile mark, I just kept the tempo up.  I was breathing hard now, about once every 3 steps, maybe 2.

MILES 12 to 13.1:  I have run this part of Rte. 29 countless hundreds of times since I started training in high school.  I felt nice and relaxed, though by now my legs were starting to feel the hills.  I pushed on though, kept the tempo - imagined like I was on my bike on the trip to Maine two years ago, just plugging away at the hills: step-2-3-4-step-2-3-4. "Knees up, Benn. Almost there".  I kept pushing, and started to think of my mantra.. and thought about how I would get to call Emmy as soon as I got inside.  "You can do this, Benn!"  I drove hard towards the finish.

And it was then, at the 13.11 MARK I knew I'd done it.  Without seemingly "racing", I'd set my BIGGEST PR OF THE YEAR!!! (and arguably MY LIFE!)   I warmed down to the house (~.5 miles)

NEW HALF MARATHON (13.11 Miles) - 1:38:31 (that's 7:31/mile PACE!!!!) That's a HALF MARATHON PR of 11 minutes 29 seconds  Old Record was 1:50:xx set in winter of 2004 when I was a freshman in college and about 20 pounds lighter!!!

I'm so glad I went out there and ran that long run today!!!! Thanks to everyone who inspires me, and pushes me to run by heart out.  I think I can finally say that I see the benefits of more consistent training, and having people that believe you can do it!  :-D

5:00 PM - Man was the commute today horrible!  While we had about 2-3 inches of snow up at the house, as I drove south to Albany, I became aware of the fine line the storm carved.  One minute it was all white and pristine, the next, slick, icy and a driver's worst nightmare.  I counted no fewer than four car accidents on my 45 minute commute!  All the local schools in Albany were cancelled (all two DOZEN OF THEM!), but our college won't close as it was the official last day of classes for the semester - blah!  But I guess it was good, because I got to celebrate my last official day of classes as an UNDERGRAD! woot!  Handed in two finals as well so I guess that's a good thing!

Next up:  Two finals on Wednesday back to back in my history classes and a Sociology final on Thursday.  Then GRADUATION ON SATURDAY!

Friday is the best day of all though:  after having a crappy dentist appointment I get to come home and wait to see my EMMY who is driving out for the weekend to see my graduation and what not! I am so excited! Haven't seen her since Turkey Day!! That girl is so amazing it's crazy!  I think I might set a world record for longest hug when I see her :-D!

So about the run.... I thought my legs were hurting.. which they are if I bend down or squat or whatever.  So I started off slow, but quickly found my legs had a lot to give.  I tried my hardest to hold back, but ended up still cruising fairly quick.  It's so hard having to run on the treadmill and not outside, especially on school days where I'm gone from the house from 6 am to 5pm!!!! DURING ALL THE DAYLIGHT HOURS! grrrr frustrating!   So I set the treadmill at 1.5% incline and set off.  First two miles were 8:00 to 8:20 and then they got quicker.  Legs felt pretty good actually. Only complaint was I got overheated running inside.  I really should see if I can't rig up the treadmill to run in the garage so I can run outside in the cold!

Total Mileage:  6.2 Miles   Total Time:  48:00   Average Pace:  7:44 (a bit too fast for a "recovery" day, huh?) but I'm getting better at pacing.  I'm determined to try and log some slower miles or something! Or maybe on the next long run I'll hold back and just hit 8's or something. I don't know.  It just feels really good to be in such great shape, as I am still twenty pounds heavier the last time I was even close to this fitness level.  And that PR yesterday is still keeping a smile on my face :)!!

Call me stupid, or anal retentive, but saw I was at 19.81 miles for the week so far, and it just didn't sit right, so went and did a barefoot quarter mile on the treadmill at 7:40 pace! :) Felt better to push me just high enough to sleep well tonight.  Now back to studying I go!

9:00 AM - Went for an easy run on the treadmill.  Was nice because right as I was finishing my cutie called me which made me happy :) Just today, Wed. and Thurs to get through, and then I get to see her on Friday! Yay!

Total Mileage:  6 Miles   Total Time:  49:16   Average Pace: 8:12 Good.  Nice and easy. 

I wanted to stay in the 8 to 8:30 range today and truly learn more about running at an "easy" pace on easy days.  I think I have been overtraining a bit, and running a little faster than I should be, as I guess Sasha pointed out to me.  Off to work 11am to 8pm.  Hopefully home to do a couple miles to put me at 8 for the day.  Then cramming all night for final exams!

 8:30 PM - Long day at work.  Came home and still felt pretty good, so hopped on the treadmill and did another 2.52 miles in 21:00 minutes.  Average Pace of 8:20.  Felt really good and relaxed.  Ironically was reading an article that stressed that many people run too hard on easy days, so I am going to concentrate on running conservatively pace wise, and allowing myself to go a little harder on the long days, to get my body used to the feel of running faster longer.

I hope this isn't a sign my body wants to quit... slept through 4 different alarms this morning and when I finally did wake up I felt like blah.  I don't really feel like running before having to go into work 11am to 8pm.  I don't know what to do! I mean I know I can deal with a day off here and there, but I've been doing so well, and I know I have a lot of stuff to do this week... finals tomorrow and thursday and then graduation on saturday.  What would you all do? Maybe I'll try to hop on the treadmill tonight for an easy couple miles. :-

4:00 PM - So the two finals went well today.  The one professor was sad to see me turn in my final. He said: "Mr. Griffin, just so you know you are really cut out for this History stuff. Best of luck to you, and if you need a recommendation for grad school, shoot me an e-mail."  So I guess that's good?

Came home a little early today since I finished final exams at 3:00.  Hopped on the treadmill at like 4ish... though I am getting really tired of running on the treadmill now.  Only did a 10k because was just too boring and wanted to be done with it. I hate winter. A lot...

Total Time: 48:52   Total Mileage:  6.2   Average Pace:  7:53 .. had to try really hard to hold back. Started at 8:34 pace but just couldn't stand it at about the 3 mile mark dropped down to 7:30s to just be done with it.

Bad snow storm today that's supposed to keep going until late tonight. And just tried running on the treadmill and it's broken AGAIN! Gr so frustrating.  So now it looks like today I won't get a run in. I was doing so well too, like 2 and a half weeks almost without missing a day! Tried to go outside and mom said I couldn't because the back roads will be too bad. There's already a bunch of accidents out on the road.  So I will try to get in a long run tomorrow morning before the dentist appt.  Have to wake up at like 6!

Was going to run outside today but that huge storm hit.  It was fine when I went in for my last final of undergrad! .. came out and 5 inches of snow, with anoher 3-4 inches expected.  Took 2 hours to drive the 38 miles home! yikes!  Happy that Undergraduate stuff is done, but found out right when I got home... I GOT ACCEPTED INTO GRAD. SCHOOL! (This after a disconcerting meeting this a.m. where I was informed someone breeched the confidentiality agreement and opened up my letter or recommendation from my religion professor which basically stated I would be a good candidate for a MS in Education... To make a long story short, the woman who opened it had no authority to do so, and was a representative of our "astute" history faculty and accosted my professor because basically she felt she was getting shafted of a good student.  He let me know the story and told me that's probably why I've had so much trouble hearing news back from them about the status of my application.  But got home and just got the news!)  So excited, so going to celebrate with an easy run downstairs on the treadmill.  I had hoped to do 7 or 8 outside, but I think I'll just shoot for an easy 4 or 5 on the 'mill today and just try to finish out the week 40+ miles. 

8:00 AM - Got up and it looked nice out. Overcast and temp in about mid 20s and all the fresh snow on the ground and in the trees.  Decided to go for a longish run so headed out the door and out onto the back roads... Man was it a mess.  They still haven't cleaned most of them so there was about 2-3 inches of slush and sand on there and needless to say it felt like I was running on the beach.  Started off pretty easy and just basically wanted to not die on the way home which was 3 miles of uphill.  Felt really calm and relaxed and despite the wind which picked up and threw snow in my face, it was a nice run.  A truck went flying past at like 45mph on a one lane road which made me want to shout some sort of explicative in his direction. But I held my tongue.  And I was rewarded.  The last 15 minutes, the sun came out and the wind died down and it was truly amazing.

Total Mileage: 10 Miles   Total Time:  1:19:15   Average Pace: 7:55

Now off to the dentist and then to the mall to find a pair of pants and a shirt for graduation tomorrow! Yikes!!

So I'm sure I'll here it how I wasn't dedicated enough to brave the blizzard to get out there and run, but treadmill is broken and busy day on Saturday with graduation... then went to see Emmy in Massachusetts on Sat- Monday but we had the huge snowstorm with frigid temps and blustery conditions that left us stranded inside.  Then today I had graduate orientation.. the big dance is about to commence.  Signed up for my classes today:

EPY 500 - Research Seminar & Methods

EPY 502 - Educational Psychology

EPY 523 - Adolescent Psychology

Will be a full courseload of 9 credits.  Total Degree is 40 credits, so I should be able to complete it in about 2 years. We shall see!  Going to unpack, wrap Christmas presents for the family, and then head off to bed.  Going to try to get up and out the door by 7a.m. for a run, seeing as how my boss has officially screwed me over for running this week.

Tues through Saturday scheduled either 10 to 7 or 11am to 8pm. GRRRR.  I will try not to be too mad though. 

Goal tomorrow:  To do the same loop I did on Friday.  Easy 10 miles.  Got to get back on track after celebrating.  Three days off is not acceptable!

7:15 AM - Got up and wanted to get a nice run in before I had to go to work 10am to 7pm today. Plus, looking at my logs, I am ashamed to have taken 4 days off in less than a week.  It was a frigid 9 degrees this morning when I headed out.  Was wearing two sport fast dry long sleeve shirts, a cotton long sleeve over those two, and a wind breaker.  Also long spandex, shorts, hat and gloves.  I thought I might be overdressed, but when my eyelids froze shut at about mile 2, I know if anything it was quite the opposite.  Felt pretty good during the run.  Ran a little fast the first half, so slowed down about :10 to :15 per mile on the way back.  Perhaps worst thing was hopping in the shower after I got home.  My legs will not stop itching and burning!!!

Total Mileage: 10 Miles   Total Time: 1:22:38   Average Pace: 8:15/Mile

7:30 AM - Woke up still tired, despite zonking out at the rebellious hour of 10:30ish last night. Oh boy how I live the party life, heh!  Headed out on the back roads.  Was a frigid 13 degrees, although today's high is finally expected to break 30 for the first time in a week, and as the low tonight will be warm (27), I should feel a lot better running tomorrow morning.  Ended up feeling nice on the run today.  Did 10k in 46:37.  Good for 7:31 pace.  Then finished with 100m striders and a cool down.  Overall, can't complain.

Overal Mileage:  7 Miles   Overal Time:  46:37 (10k) / 52:00ish overall  Pace:  7:31/mile for the 10k

7:45 AM - So I am really getting discouraged about working stupid hours.  All this week is either 10 to 7 or 11 to 8, except for today, and sometimes in the mornings I just can't get up early enough to get going and get out there for a run.  I hate working all the worthwhile part of the day so that when I come home and actually want to get stuff done, it's already dark, not to mention makes me stay up until 11 or 12.  I still haven't had a day to just rest up from all the drains of that last semester.  Oi.. so I woke up and decided to go out for a run.  I felt really good today considering I haven't had treadmill time in forever!  I think it's going to be really hard to even shoot for 40 mile weeks without the treadmill.  The treadmill really helps me get in needed miles on days where the weather doesn't allow a run outside, or the stupid schedule conflicts.  I mean I like snow sometimes, but when there's a whopping 9 hours of daylight out there's not much you can do, huh?

Ran out on the backroads the normal ~ 8 mile loop with Parkis Mills to Graves to Alexander and back on Parkis Mills.  Total elevation ranged from 966 ft to 674ft with equal ascent and descent, though with at least 6 rolling hills, I definitely felt the last 2 miles in my legs.  Overall though felt really well and wasn't breathing harder than normal, except for the last mile and a bit which is basically completely uphill.  Was nice to see I was really off in my calculations for where mile markers were.  Thought I hit the 4 mile mark at 31:45.  Was probably much closer to 30:00.  Same with 5 mile mark which I thought I hit in 39.  Probably closer to 37:30.

Total Mileage:  8.13  Total Time:  1:01:04   Average Pace: 7:30

SUPER HAPPY WITH THIS RUN.  I Mean about 2 months ago on a similar effort, it would have taken me about 1:08 or 1:10 to run this.  I think this is a sign of good things to come!!!

**TWO CONCERNS OF LATE:  (1) Jonn commented to me that my left leg is substantially less defined than my right leg.  Will this lead to injury down the road? It doesn't feel like I use my right leg as a crutch or anything, or perhaps I'll only be as good as my weakest leg?   Also (2)  I am struggling with miles it seems ever since the treadmill broke.  As long as I am getting in 25 or 30 miles a week will I still be able to at least maintain my current level of fitness?  Or am I going to be losing any of that "speed" I gained this fall?

I think it was in the Dec. Issue of Running Times that they talked about the McMillan predictor and someone said it's actually better to do sub-tempo runs.  I.e. you start with 3 miles one week with 2miles w/u and w/d, and then extend it until you do either an hour or 10 miles at sub-tempo pace.  I guess this is what Japanese runners do in prep for spring and summer racing during the winter.  What do you think?

8:30AM - Did an easy 10 miler after a long work week before going over to Massachusetts to spend the day with my cutie. Not sure again what the mileage will be like this week since after yet another failed attempt at fixing the treadmill. Now the tread doesn't rub on the left side, but is too loose and it sticks and stays in one place once I hop onto it.

Ran nice and easy.  Not breathing too hard.  Temp felt like late March.  Around 40 degrees with a high expected of 47 today!  Surprisingly and perhaps eerily calm before that tempest of a storm is supposed to arrive today.  Was a little breezy, so glad I still bundled up like normal.  I really need to get to Walmart or whatever and get some more clothes. Tired of having to wash the same running clothes again and again!

Total Mileage:  10.04  Miles   Total Time:  1:18:55  Average Pace:  7:51 / Mile

Did a really fun 2 mile run/walk/jog/snowball excursion with Emmy @ Canoe Meadows in Pittsfield.  Can't wait to go snowshoeing or something else with her there!!

MERRY CHRISTMAS

FRB Friends!!!

11:00 AM - I GOT MY GARMIN FORERUNNER 205 TODAY!!! I got my shoes on - after I unwrapped Christmas presents with the family.  Man I love Christmas!  I love seeing the expressions on everyeon's faces when they open up gifts together :).  Dad really liked the Saturday Night Live set and Jolly Ranchers I got him.  Jonny and Harry like the DVDs and CDs and I could see my mom appreciated her gifts too.  I truly love giving people things just to see their faces when they unwrap their gifts.  I wish I could give someone something each and every day!

So I really like the Garmin.  It fits nicely.  And despite only charging it for an hour instead of the recommended 3 it held the charge fine and also didn't lose the signal at all on the backroads!!!  Ended up doing a tempo run after a warmup.. 3 MILES @ 7:03 pace/mile  and then cooled off back on the way home.  Surprisingly a lot of hustle and bustle out there on the roads and a cop at the bottom of the hill where a lot of out-of-towners go 60+ in a 45mph zone (Not surprisingly a kid was hit and killed here about 5 years ago).  Overall, felt really really good for the day!

Total Mileage:  8.24 Miles   Total Time:  1:01:35   Average Pace:  7:28/Mile

Oh, and Mom and Dad gave me gift cards to Walmart or Target... Sounds like a trip to get new Running Clothes! is in order?!?!

So Merry Christmas to me indeed.  About two hours after my entry after a sweet run with the Garmin Forerunner 205, my laptop crashed.  And I just had to go drop 760 bucks to replace my computer, this time with a desktop. :( grr that's 3 weeks of work right there.  Guess it means full time employment right now during grad school, unless I can secure a better job!  Plan is to get up early tomorrow and do at least a 10 miler.  Man I don't deserve any points for my efforts the last couple weeks. I am ashamed!  Also need to go get more winter running gear is on to do list.

8:45 AM - slept in a little later than usual; But after coffee I got ready and headed out on a nice easy run.  Ran the 10 mile loop and felt nice and relaxed the whole time.  Wanted to keep it 8:00min + per mile and keep it steady.  No soreness and no problems.  Even have come to terms with the Devil Dog that lies out in the road and usually comes out barking and nipping at my heels. Today it barked but I acknowledged its domain, moved over to the far side of the road and passed without problems both on the way out and way back from the loop! So that's a plus!  Now time for cleaning before work 3 to close.

Total Mileage:  10.09   Total Time: 1:22:20   Average Pace: 8:09  / Mile

6:15 AM - Woke up at 5:30 and decided that since I missed yesterday's run that I would get out there for an easy run before work.  I am glad I did.  I have to say that running in the early predawn hours is a surreal experience.  Slight wind but hardly any traffic on the main road and absolutely none on the back roads.  Did about 1.5 miles at my goal 1/2 marathon pace and then cruised on home.  I am going to have to try to get more early predawn runs in.  Don't worry.  I wore a little red blinker as well as white shirt and white gloves and my staple orange winter cap. :)

Total Mileage:  5.28       Total Time:  43:05    Average Pace:  8:09/mile  

Getting psyched for Tuesday!!

Big snowstorm last night.  We got about 8-10" of snow.  Had to work today from 9am to 6pm though everyone else but me and two managers cut out early so I was left to help pick up the store as the fireworks were going off outside until about 6:30ish.  I really miss my Emmy too. :(  Looking forward to our trip later this week! Never been off the mainland U.S. before!!!  Also, a very Happy New Year's Day to all the FRB gang and I can't wait to see how we all improve over the next year.  God bless, and keep in touch.   Tomorrow = the Hangover Half (Though little do they know my plan is to be sober and have one up on the competition! muahaha)