Running Redhead

Progression run on treadmill due to snow. Started out at 7.0 mph, overall time = 53 minutes.

Three miles warm up.

One mile at 10K pace (9.7 mph) then potty break.

2 x 1.5 miles at 10K pace with two minute recovery at 7.5 mph

2 x 2 miles at 10K pace with 1:30 recovery at 7.1 mph

Felt fine.

Easy on the treadmill in 51 minutes.

Treadmill due to snow leftovers. 15 miles at long run pace (8:00/mile) and then three miles at GMP (7:00) and final two miles at GHMP (6:30).

Easy outside in 61 minutes.

3 x 3 miles at GHMP (9.3 mph or 6:30) with three minutes recovery jog.

Easy on the treadmill late in the evening.

Progression run outside with final mile at GHMP - 10 (6:21).

Insanely difficult course today. Overall 4300 feet of elevation change. I wanted to get a gauge on fitness for Boston, but couldn't get a rhythm going with no flat or straight sections anywhere. Also endured two bear attacks, one at mile eight and one around 11. Did manage to sprint/kick at the end for .25 miles at 5:27 pace. Disappointing result, but good mental training for Boston's downhill sections.

Super-nines with very sore quads.

Six on the RHS track nice and easy. Three miles on the treadmill averaging 8:50 after massage.

AM = Four miles on the treadmill before school in 33 minutes. Quads finally feeling close to 100 percent.

PM = Seven miles outside in 54:40.

Very nice mlr on the treadmill with my quads finally returning to 100 percent. Overall time 1:50 for 7:51 pace. Need to get outside for the rest of my training as much as possible.

AM = Seven easy in 55 minutes.

PM = Five easy in 39 minutes.

Unseasonably warm weather for a jaunt through the neighborhood. Legs felt surprisingly good after last week's half marathon cruelty. Overall time 2:48, so the pace was probably too quick at around 7:40.

GA around the neighborhood in 70 degree sunny temps. Hooray for no bear issues. Emptied before the run.

Three miles of warm up. Then 10 x 1/2 mile at 6:45 and 1/2 mile at 7:15. Two miles cool down. Average pace for on/off segments was about 6:52. Temperature in mid 70s, sunny with a little wind. Tough but doable workout.

Easy around the neighborhood on a warm day. 75 degrees and sunny. 42 minutes total time, held off bear attack until I got home.

Around the neighborhood in low 80s temperatures. Heat is pretty draining. Overall time 61 minutes.

Peak 10K workout of the cycle. 4 x 2K +1 x 1000m with 2:00 recovery jogs. 6:12 pace average for 2K segments and 5:50 for final 1K. Warm afternoon, bear break after second rep.

Easy around the hood to take the edge off yesterday's 10K workout.

Final big run for this marathon cycle! 10 miles averaging 7:50 then 10 miles at GMP that ended up averaging 6:51. Sunday morning, cool temps around 50, no real wind, cloudy. Bear breaks after a mile and two more halfway through.

Easy twice around my K loop

Sharpening workout for 10K race this Saturday. Three miles to warm up. Then one mile at 10K pace (6:13), 2 x 800 at 5K pace (5:46) and 4 x 400 at mile race pace (5:20-5:40) Two miles cool down. Bear issues despite bm before running.

Easy on treadmill hiding out from the pollen allert.

Shake out miles with 4 x strides to get loose for the 10K Saturday.

This race was part of a trip to my hometown to see my family. I wanted to participate in a large race with wave starts because I've never done it before and I wanted some experience before Boston. It's two weeks until the biggie, so I thought I would get a final check on my fitness level for Boston.

I cut back on mileage this past week as the beginning to my taper and for the race. Total of 55 miles for the weeek, including race day. Long run the preceding Sunday was 20 with 10 at MP however.

My allergies had been acting up this week, but they subsided with help from Zyrtec and tylenol by Saturday morning. It was cool and drizzly, about 50 degrees for the race for me. I started as part of the first (A) wave with others seeded at times faster than 43 minutes. I was looking for a time under 40 and hopefully under 39 minutes. Warmed up two miles and hit the portajohns a couple of times. I started in the middle of the wave on the left side knowing there was a left turn coming up in a couple hundred meters.

Started cleanly and the traffic held back the pace, but there wasn't much jostling for me. After a left turn and a right turn I settled into my goal pace and started passing some individuals who had started ahead of me. First mile split was likely 6:18 net time and I felt solid, so I started to pick up the pace a bit.

Second mile continued straight and flat and I settled into a nice rhythm. Second mile split was 6:13, right on my goal pace. Third mile was the same as I continued to pass some people and that split was 6:14.

After the turnaround I felt strong and picked up the pace for a 6:07 split. I was confident of breaking 40 at this point and wondering about going under 39. Right after the four-mile marker I felt the urge for an emergency potty stop. I pulled over into an alley and lost probably 15-25 seconds since the split for that mile fell to 6:37.

The final full mile was a bit conservative due to my GI distress, but I managed 6:22. I forgot to stop the watch across the finish as usual, but the final .22 was a pace of 5:55 by my calculations.

Very pleased with the result and performance, now I just need to figure out my GI issues. I'm looking to go somewhere around 3:04 in Boston based off my training and this finish.