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 milesat 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....