Running Redhead

Treadmill incline alternating one and zero percent. Pace from 6.6 mph to 6.7 mph to warm up then 7.0 mph for two miles, 7.1 miles per hour for two miles, 7.2 mph and 7.3 mph for final four miles.

Interval workout on the treadmill. 2.5 mile warmup from 6.6 mph up to 7.4 mph. Then did 6 x 400 with a full 400 jog recovery. Pace for the work segments was 9.8 mph. Felt comfortably hard on the intervals. Right knee a little sore afterward.

Nice and easy five miles on the treadmill at 6.7 mph with 0 to 1 percent incline.

Progression GA run from 6.7 up to 7.5 for final mile. Legs a bit sore afterward.

GA run on the treadmill with one tempo mile thrown in. Ran the six GA miles at 7.0 mph varying incline from 0 to 1. Tempo mile at 8.7 mph felt a little tougher than I would like. Heart rate up to about 165-6 in the middle of the tempo mile. Rate back down under 150 at the end of the run.

Five easy on the mill at 6.7 mph and 0-1 percent incline. Finally felt like a true recovery run.

Treadmill long run with hills thrown in. Progression of pace from 6.7 mph to 7.3 mph for the final five miles. Seven hills from three to six percent. Not too easy, not too tough.

Hill workout on the treadmill. 5 x 1:30 hill repeats with incline at six percent and pace at 7.6 mph. Recovery interval at 2:30. No problem with the hills, felt like a decent workout.

Slow and easy on the treadmill.

Had to cut this down due to time constraints. Last mile was around 8 mph/MP. Legs loosened up nicely though and knee seems to be feeling a little better.

Excellent pair of mile repeats at 9.5 mph/6:20 pace. Recovery was 2:30/400m.

AM = 6.75 miles around 6.7 mph with zero to two percent incline.

PM = 5.25 miles around 6.7 again. Felt fine.

Medium long run started at 6.7 mph for first mile and bumped up .1 mph per mile until mile six. Ran final six miles at 7.3 mph or MP + 10 percent. A little mentally tiring for the final three miles and very, very hungry over that time. Legs and lungs felt fine though.

Easy miles on the treadmill at 9:00.

Intervals on the treadmill. 6 x 2:20 at 10 mph with 2:00 recovery jog.

Treadmill recovery run at 9:00.

Progression from 6.8 mph to 8.0 mph (MP) for the final mile of GA run.

Tempo run on the treadmill. Warm up with 2.5 miles and then 18 minutes at 8.8 mph and one percent incline. If the heart rate monitor was accurate, I was between 165 and 167 for the run. Felt like a pretty good rhythm for the last two miles.

Easy on the treadmill.

Simulated hills on the treadmill. Warm up of two miles then 3,4,5,6,5,4,6,3% inclines on the mile markers from mile three to mile 10. Total time was 1:41 and pace for final six miles wast 7.3 mph or MP + 10%.

Treadmill hill workout. 5 x 2:00 at six percent incline and 8.0 mph with two-minute recovery at 7.2 mph and one x 1:00 at seven percent and 8.2 mph.

Treadmill from 6.7 mph to 7.1 mph.

GA run on the treadmill from 6.8 mph warm up to 7.6 mph for final five miles.

Progression from 6.8 mph to 8.0 mph due to compressed schedule. Treadmill at one percent incline.

Mile intervals on the treadmill. Warm up with 2.75 miles from 6.8 mph up to about 7.5 mph. Three x one mile at 9.5 mph or 6:20/min pace. Added an 800 also at 9.5 mph. Recovery interval of 400 meters at 6.2 mph. Felt very strong, hopefully not too dependent on the treadmill to maintain the pace. Cool down with 2.5 miles or so.

Long run on treadmill. Warmed up over first two miles up to 7.2 mph. Miles three through nine at 7.3 mph or MP + 10 percent. Final three miles were 8.0 mph (MP), 8.7 mph (HMP) and 9.0 mph or 6:40/min (10K). Tough run with all the shoveling, rough raking going on. Feeling a bit underfueled as well.

Attempt to sharpen for a four-mile race this Saturday. Workout went well, race might not happen. 6 x 400 at 9.7 mph with 55-second recovery interval then 4 x 200 at 10.5 mph with 30 seconds.

Progression GA run down to last two miles at MP (8.0 and 8.1 mph).

Tempo treadmill run. A little over 25 minutes at 8.8 mph (6:50). Felt very good with heart rate around 165 average for the duration.

Started with first mile at 6.8 mph on treadmill and progressed up to 7.3 mph for the final 8.5 miles. Legs felt very good.

Recovery on the treadmill.

Treadmill hill workout. Warm up of 2.75 miles. 4 x 2:15 at six percent incline and 8.3mph. 1:45 recovery jog at zero incline and 7 mph. Then 2 x 200 at six percent(8.3mph)/one minute recovery/2 x 1:00 at seven percent and 8.5 mph. Last two were very tough. Two miles of cool down.

GA progression run on treadmill from 6.8 mph up to MP for the final mile.

Mile intervals on the treadmill. 4 x one mile at 9.5 mph and one percent incline. Lungs felt good, right knee and right hip flexor a little sore. 400m recovery jogs.

Very easy on the treadmill at 6.7 mph and zero incline to try to loosen up my right hip flexor. Felt decent.

Hilly medium long run on the treadmill. Began at 6.8 mph. At two miles, pushed incline up to two percent for 1:30. At each mile pushed incline to the same percentage for 1:30. Last 8.5 miles at 7.3 mph. Highest incline at seven percent for one minute. Good but tiring run.

Treadmill interval workout. 8 x 800m/3:00 at 10 mph. Recovery jog 2:00 at 6.7 mph. Overcame the hump at the end of the fifth interval. Last two pretty smooth.

Progression GA run on treadmill with warm up for first three miles, four miles at 8:00/mile, one mile at 7.6 mph and final two miles at MP (8 and 8.1 mph).

Tempo run on the treadmill at one percent incline for 30 minutes. 8.8 mph felt very solid with heart rate up to 163/4.

GA Progression run on the treadmill down to two miles at MP.

GA on the treadmill.

Medium long run on the treadmill progressing from 6.7 mph up to 7.3 mph for miles 5 through 10. Then 1.5 miles at MP and 2.5 miles at 8.4/8.5 mph and three percent incline. Good workout!

Easy miles on the treadmill.

Treadmill workout: One set = 90 seconds at six percent incline and MP followed by one minute recovery flat jog, then one minute at seven percent incline and MP followed by two minutes recovery flat jog. Total of 10 sets and total of 11 miles around 89 minutes. Tiring but felt good.

Easy on the treadmill.

Fantastic workout! Mile repeats on the treadmill at one percent incline and 9.5 mph. Breathing was not labored, legs felt fast and controlled.

Nice LSD on the treadmill averaging 8:19 per mile. Legs felt like speeding up and the later miles were pretty tedious, but I got it done.

Pyramid intervals on the treadmill: 400 at 10.2 mph, 800 at 10.2 mph, 1000 at 9.8 mph, 1200 at 9.8 mph and back down to 400 at 10.2 mph. 1.30 recovery jogs. Total of 11 miles in 82:10.

Easy recovery run on the treadmill.

Tempo run on the treadmill with 36 minutes at 8.8 mph. Heart rate actually decline about 3/4 of the way through the tempo portion. Never got above 162/3. Felt very comfortable.

Recovery run on the treadmill.

Slow and easy on the treadmill.

Small local 5K at Look Park. Rainy and about 40 degrees. Warmed up with a couple of miles in the puddles and a few strides in the parking lot. Started with a hard first mile around 5:50 on the Garmin. Some very slippery spots on the leftover ice. Second mile around 6:18 and the final full mile around 6:30. Slow final tenth probably due to uphill finish. Very satisfied with the overall time, but disappointed with the final mile. However, I didn't reduce training at all before this race and I completed a full tempo run on the Thursday before the race.

Progression run on treadmill starting with sore legs. Loosened up and finished with final 1.5 miles at MP.

Mid-week medium long run on treadmill. Started at 6.8 mph and finished final nine miles at 7.4 mph (8:06 per mile).

GA run on the treadmill ending with final 1.5 miles at new MP - 8.3 mph.

Mile repeats on the treadmill. Twelve miles total at overall average pace of 7:20. Six x one mile with four at 6:15 and last two at 6:10. 400m recoveries. Felt reasonably hard. Need to fuel better though.

Nice and easy on the treadmill recovery run.

Long run on the treadmill to start the week. Started after two without much to eat during the morning, so I felt a bit underfueled for the final six miles. Overall pace around 8:14.

Easy run on the treadmill.

GA Progression run on the treadmill from seven mph to MP (8.3) for the final three miles. Total time around 66 minutes.

Bit of a disaster of a workout. I had to wait to get on the treadmill, so I "warmed up" a bit on the stationary bike. Then ran 2.5 warm up on the mill. Tried to run 800 hill intervals at HMP, but it just wasn't working. Room was too hot and stuffy, treadmill calibration is off or my legs just didn't have it. After a couple attempts I changed to try the incline tempo run. Ended up running 6 x .75 at MP + 36 seconds and three percent incline. Tough after the failed attempts at a higher incline and pace. Hope I didn't screw up the legs too badly. Tomorrow is SRD anyway.

Two miles of warm up, six miles tempo on the treadmill at 8.9 mph and one percent incline. Felt good after getting into rhythm at about 2.5 miles.

Easy on the treadmill at 8:45.

Fabulous start to the week with beautiful weather and a great long run. Did nine miles outdoors up to the bike path and back home and finished with eight on the treadmill as I transition back to the pavement. Overall pace of 8:02 felt very solid.

GA miles on the treadmill with the final six miles at 7.6 mph or 7:53. Felt a bit of a twinge in the right quad, but it seems better after finishing.

GA on the treadmill. I'm going to avoid the cambered roads for a while longer. Hips felt a little tight. Ran the final mile at new MP (8.3 mph).

Back outside for a GA run up to the bike path and back. Finished with the final mile at 7:08. Cold wind and legs tightened up some.

Progression run on treadmill down to the last mile at 5K pace.

Back outside for recovery run to town and back.

Fartlek with 14 x two minutes at 8.9 mph/two minutes at 7.4 mph.

Recovery on the treadmill.

Some race specific intervals for my 5K this weekend. Mile at 5K + 10 seconds. Two x 800 at 5K pace and four x 400 at 5K pace - 10.

Nice and easy up to bike path and back for recovery run.

Treadmill tempo run. Four miles at 9 mph (6:40/mile) with heart rate mostly at 166.

Slow outside with strides to loosen up for 5K race.

Was hoping to go low 19 minutes, but the day was extremely windy and I had tired legs from lots of miles in training and blood donation last Monday. Took a risk by going out in 6:04 and leading the race, but the wind and hills killed me and I couldn't maintain. I have a 10K in three weeks to bounce back.

Recovery miles on treadmill due to pouring rain and thunderstorms. About 44 minutes total.

Progression on treadmill due to rain starting at 6.7 mph and final 4.5 miles at 7.6 mph. Legs still quite sore from race and knee extension nautilus machine.

GA pace outside to get some pavement miles on the legs.

Meant to do 6 x one mile with two-minute active recovery. Warm up of 2.5 miles out Strong Street and back. First mile at 6:27 felt tough but not terrible. Jog nearly .25 miles in two minutes. Second mile at 6:28 was pretty tough. Jog/walk for two minutes. Third mile at 6:32. Two minutes of walking. Fourth mile in 6:36. Two minutes walk and kicked off fifth mile. Struggled for 800 meters at 3:12. One minute walk. 800 meter interval with stomach trouble/bear attack at 3:16. Final two 800 meter intervals with one minute of walk break. Nice weather in mid 50s with a bit of wind (5-10 mph) and sunny. Mile was loop around Coed Drive and out Phelps to Park Street. Tough workout. Might have been able to finish 6 x one mile in 6:30s without the GI issues, but outdoor fitness seems to be a bit less than treadmill intervals, unsurprisingly.

52 minutes recovery jog on Park Street in cloudy, breezy and cool temps. Good to be outside.

Pretty day with temps in 50s and sunny. Ran up to bike path and followed new section to Pleasant Street in Northampton (about eight miles) and back. Tough on feet and some chafing, but finished with 8:12 pace overall.

Six recovery miles in the AM. Cool temeratures, 8:45 per mile.

Four more recovery miles in the PM. 8:50 pace helped loosen up.

Supposed to be a GA run out on Park Street. Warm temperatures over 75 and strong wind made the effort harder than GA/easy effort. Seven in average pace of 7:41. Happy to be doing some runs in the wind though.

Really??!! Blasted bears got me again. I was nervous about this workout;that probably didn't help. Set out for 4 x 2K with three minute recovery jog at 10K goal race pace. Hit the first one on the head with 8:03. Tough second run slowed a bit to 8:08. Third repeat was the bear attack. Made it .75 mile, potty break and then finished up for a total of 8:10. Stomach continued to complain for the final repeat in 8:08. Got it done. Cool cloud cover and temps around 55 degrees. Slight breeze on an angle.

Scheduled rest day

How do I describe this disaster?! My GI tract just doesn't want to let me do what I want to do. Two miles warm up and the tummy trouble started almost immediately. I managed 2.5 miles into the wind in 6:57 pace and average heart rate of a reasonable 161. Would have liked a faster pace at that heart rate, but the wind, heat and stomach issues were tough. Pit stop at Williston. Managed another mile at 6:55 and a low of 154 before more tummy trouble seemed to be arriving. Another 1200 at 6:45 and 152 before the final pit stop and finished with 1.75 miles at 6:55 and 156. This was meant to be six tempo miles around 6:45-ish with the heart rate around 165. Without the GI troubles I think I could have pulled it off. Two miles to warm down on the treadmill.

Slow and easy on the treadmill in 57:30. Right knee very sore going into the run and sore after cooling off again. Ate lunch early and nothing else until running at 3:00. Peach yogurt, chicken nuggets, rackers and granola bar. English muffin with honey for breakfast along with cereal. No GI problems at that pace on the treadmill.

Five laps around a three-mile loop in the neighborhood. Cool temps in the 40s and overcast, bit windy. Felt solid for 12 miles averaging aroun 8:12, then picked it up for the final three miles: one mile at MP (7:15), one mile at HMP (a bit slow at 7:04) and final mile in a hard 10K pace of 6:34. Ran at 11 am with no bear issues.

Warm, sunny and windy day with temp around 60. Tried outside but bear attack after two miles. Finished the last seven miles on the treadmill at 7:50 average pace. Ran in the afternoon at four after a heavy lunch at noon.

Sunny and windy day with temps in the high 40s when I ran (mid-morning). Three miles of warm up in 26:00. One mile at 6:34, two minute jog. 1200 in 4:46 with a two-minute jog. Then 2 x 800 both around 3:09 and five x 400 all between 1:30 and 1:33. First mile was 10K goal pace and the remaining intervals all around or under 6:22. Quite happy with the workout and no bear issues. Three miles of cool down also around 26 minutes.

 Two recovery runs.

AM = Four miles on the treadmill averaging 8:45. A bit of a bear issue, but not terrible. No breakfast except for gatorade before running.

PM = 4.5 miles on the treadmill a little faster around 8:30. No bear issues. Did have some dairy and coffee right before noon.

AM = Six miles starting slow on the treadmill.

PM = Four miles more GA pace (7:53) on the treadmill. Felt nice.

AM = Six miles outside with sunny skies, cool temps and wind. Twice around Phelps-Line-Strong Street loop. No bear issues.

PM = Four miles outside with sunny skies, cool temps and wind. No bear issues. Both runs at GA pace around 7:50 ish.

I finished in 41:13 for an improvement of 18 seconds on my PR. 11th overall and third in the age group. The previous two weeks have been sixty miles with three quality workouts. This past week I did mostly doubles of six and four miles at general aerobic pace to get in the miles while maintaining some leg freshness for this race.

The weather was rough. Temperature in the upper 30s at the start with consistent rain that had already deposited some puddles on the road. Course was an out-and-back that included a 5K group and the 10K runners starting together and finishing in the same spot of course. I warmed up with two miles and some strides. Timed it fairly well so that I only had to wait about 10 minutes under the tent and a few minutes at the start area. Fairly small local race with about 300 total participants, so the start wasn't too crowded. I lined up behind the 5K local competitors.

Some "gently" rolling hills in open area, but fortunately the threatened 15 mph winds failed to materialize. Mile splits on the Garmin were

6:36, 6:32, 6:30, 6:30, 6:37, 6:36, and the final .29 on the garmin was 6:32 pace. Very satisfied with the consistency. Didn't have the drop the hammer final mile I would look for in a goal race, but I'm training through this one, so it was pretty satisfying. Average pace of 6:33. Looking for an average of 6:30 and better tangents next time.

Treadmill hill interval workout. Cranked it up to six percent incline and 8.4 mph. That translates to 5K effort. 8 x 3:00 with two minute recovery jog at zero and 7 mph. Very tough workout, but I got it done. Potty break after the fifth interval. Right knee is a little sore at this point.

Warm temperatures in high 70s, sunny and breezy. Did my Phelps and Strong Street loop twice and out to Park Street and back. Average of 8:20 for eight easy miles.

AM = Four miles on treadmill before school at GA pace.

PM = Six x 1000 intervals on Phelps Street. Some bear issues. Splits were 3:49, 3:51, 3:52, 3:53, 3:53, and 3:41 for a good kick on the final rep. Recovery was 2:00 easy jog. A bit windy, warm and humid. Pace felt doable for 5K.

Easy recovery miles on the treadmill going from 6.7 mph to only 7 mph over seven miles. Twinge on the outside of my left shin, hopefully just tightness that will go away tomorrow.

AM - Treadmill workout at hotel for 4.5 at around 8:00/mile.

PM - Back home on the roads for 5.5 at 8:00 with a couple strides.

So, grasshopper is learning! Today was a delicious day to run/race. About 55 at the start with total sunny sky and little wind. Local 5K on a bike path out and back. Total of around 600 runners and walkers I would say. DW also ran this one, so we arrived early together, got the bibs (first chip timed run for her) and split up to warm up. I did my usual two miles and strides and then found some familiar faces to line up with at the start. The local elites went out hard and I tried to hold back a little, but still hit the first half mile around 2:54 for an oopsie, but not too bad. Dialed it back to a more reasonable 3:02 for the second half mile. (Obviously I reset the Garmin for half mile splits). Settled in behind a strong-looking Boston finisher (chatted with him before the race), but his calf tightened up and I passed him around 1.2 miles in. Third half mile was 3:06 as I slowed a bit. After the turnaround (a hairpin set of cones I picked it back up a bit for 3:04. Through two miles in 12:06 I was happy but worried what I had left. Fortunately there was a cross-country runner from a local high school about 50 meters ahead of me that I locked my sights on. Seemed like he was faltering a bit, and I managed to falter a little less with a 3:09. I was fading a bit at this point, but managed a 3:12 from 2.5 to 3 and then picked it up to 6:00 pace for the final .11 split. Couldn't catch the kid, but closed the distance a bit.

Finished ninth overall and third in my age group with a sparkling new PR of . . . 18:48! I knew I had that speed, just wasn't sure if I had 5K pain tolerance at this point, and the weather came through for me today.

Easy miles around the Henrick St. to Plain Street loop and then Pomeroy to Line Street and back home on Strong St. Had to make one pit stop. Total of 61:30, recovery pace.

Treadmill long run to avoid allergens outside. Added hills on the mile marks. From two percent at two miles to six percent incline, back down to three percent, up to six and finally down to three percent. About 15 minutes worth of incline at long run pace. Total time = two hours, eight minutes.

Easy recovery miles on the mill at 8:30.

General aerobic miles outside around Henrick Street then Pomeroy loop. Averaged around 7:50 pace. A bit more difficult effot than I would have thought, but headwind was there.

This attempt at a tempo run had all sorts of fun. Warmer temperatures, allergies, headwind, potty break. I wanted to go six miles at 6:40, but ended up with two x three miles. The first set averaged 6:37 with a quick first half mile and some GI urgency in the last half mile. After about four minutes of potty break I averaged 6:45 for the second three-mile set. Fast first mile, third mile struggled into the wind. A bit disappointing, but hopefully got in some good LT stimulus.

On the treadmill again to stay away from the allergens outside. Legs loosened up well averaging an easy recovery pace of 8:50.

LSD hiding out from my allergies on the treadmill. Overall pace 8:00. Felt very easy on the mill.

Still hiding out from allergies on the treadmill. Three miles for warm up and three miles for cool down. Intervals were 7 x 1000 or 3:45 at 9.9 mph with 400m/2:15 recovery. Felt insanely easy. Must be the treadmill.

Treadmill recovery miles to hide out from allergies. Loosened up well around 53 minutes total.

GA miles on the treadmill late in the evening around nine. 55 minutes.

2.5 mile cool down and warm up. 3 x 2 miles at 9.2/9.3 mph and one percent incline on treadmill. Felt very reasonable.

Easy on the treadmill in 53 minutes.

Treadmill hilly miles. Two percent up to seven percent on the mile marks. Pace was 8:00 min/mile. Felt very solid.

Easy on the treadmill to get the blood pumping.

5 x 1200 on the treadmill at 9.9 mph, one percent incline with 400 jog recovery. Then 2 x 800 at 10.1 mph with 2:00 jog recovery. Total of 11 miles with warm up and cool down. Felt very reasonable.

Slow and easy on the treadmill as recovery from intervals Tuesday.

GA Treadmill miles in 47:30

Supposed to be a six-mile continuous temp. Started with warm up and four miles at 6:35. Interrupted by carpenter for about 30 minutes. Finished up with two more tempo miles and final cool down for total of 11. Tempo section felt very reasonable. Treadmill at one percent.

Treadmill for 52 minutes. Started slow at 6.7 mph and finished around 7.0.

Treadmill. 24 minutes at long run pace of 8:00. Then 12 x 1 minute at 9 mph/1 minute at 7.5 mph. 24 more minutes at long run pace (8:00). Second fartlek of 13 x 1min at 9mph/one minute at 7.5. Mile at long run pace to cool down. Very sweaty, but goal half marathon pace felt pretty easy.

Race pace simulation on the treadmill. 2 x 3 miles at 6:40  and one x two miles at 6:40 with 2:30 jog recoveries. Total of 11.5 with warm up and cool down. Feeling pretty confident.

Recovery on treadmill in 52 minutes.

Very hot day in the md-80s and a little humid, but there was a breeze to help some. Two miles for warm up. Then two miles at tempo pace (a little fast) of 6:27. Potty break and two more miles at 6:33. Overall heart rate was 167. Effort was a little harder than I would have liked but the pace was a bit fast and the heat was likely a factor. Two miles cool down.

Recovery jog around Hendrick Street and out Phelps Street. Really humid, cloudy about 70 degrees. Pace around 8:40.

Mother Nature really can shatter your confidence. I wanted to run 10 with a fast finish in the last two miles at half marathon race pace. This morning was over 70, humid and windy. The attempt at race pace failed and I feel so unprepared for my half marathon next Sunday. Hopefully the conditions will be easier at that point.

6 x 800 meter intervals with 400m jog recoveries outside. Average pace was 6:08/mile. High temps, relatively low humidity though. Felt good if hot.

Easy on the treadmill due to thunderstorms/tornado watch in the area.

Easy miles outside in cooler temps and windy. Average pace around 7:45 with bear attack near the end of the run.

Easy with strides.

Slow and easy out Phelps and back, out Strong and back. Warm temps, but recovery pace over 9:00 after half marathon this past Sunday. Ran in the afternoon with no bear issues, potty break before.

Easy on the treadmill in 39 minutes. No emptying of tanks beforehand, so potty break after two miles. Boca Burgers, yogurt for lunch.

Outside in the afternoon, warm temps. Around Pomeroy to Park and back on Strong Street. Needed a potty break after one mile despite emptying the tanks. Boca Burgers, yogurt for lunch. Perhaps a bit dehydrated. Hamburger helper for dinner previous night. Easy pace around 8:20.

Morning on the treadmill. Had water but no breakfast beforehand. No emptying called for, but need potty break after two miles. Dinner was pine nut pasta previous night. Drank water before running no vitamins.

Medium long run three loops around Pomeroy-Park-Strong. Ran at 1:30 in cool temps, humid with a slight breeze. Restroom twice before running. Breakfast was English muffin with honey and brown sugar pop tart and water. Needed to stop after four miles. Average pace right at 8:00.

Looped around Henrick Street and then out Pomeroy to Park and Strong Street. Needed a pit stop about halfway through. Average pace around 7:50.

Bear free. Looped around Hendrick Street, then Pomeroy-Park-Strong and around Hendrick again. Average pace around 7:54. Left hip flexor is pretty sore at this point.

Forced onto the treadmill by thunderstorms. Average pace of 7:50 with varying incline. Felt fine.

Outside in hot and humid weather. Pretty sweaty and tough going. No bear attack for the third straight day. Tums seems to be helping with that issue.

Quick one in the morning before heading down to CT for Father's Day yard clean up. A little quick averaging 7:50.

Too fast GA miles. Average pace of 7:40 outside in 80s afternoon heat.

Medium long run in the afternoon. Hot and sunny mid-80s. Pomeroy up Park Street to bike path and back. Average pace around 7:57. Probably paced too fast and my legs are pretty beat up. Fourth straight day avoiding the bear. Been taking Tums antacid in the morning and before running. Seems to be working. Mostly water, but 6 oz of Gatorade halfway through.

Easy on the treadmill due to pouring rain. Needed potty break. 62 minutes total time. Right knee pretty sore.

GA on the treadmill due to rainstorms. Pace was 7:55 and very sweaty. No potty breaks. Right knee still sore.

Tempo run on the treadmill. Two miles for warm up. Then cranked the incline up to four percent and set the speed at eight mph for the first 1.5 miles. Heart rate was getting over 165 so I lowered the speed to 7.8 mph over the next two miles. Finished the last 1.5 miles at around 7.7 mph. No bear issues. Very sweaty, but felt very good. Solid form, legs felt fine and lungs were good.

Easy run outside to recover from incline tempo yesterday. Around Pomeroy and Strong Street and out Phelps and back. Bear attack after two miles and then after 4.2. I've been eating soy yogurt and zone power bars, so maybe that clashed in the tummy.

Long run weaving through the neighborhood. First eight miles at usual long run pace around 8:04 per mile. Gatorade break and then intended to finish with eight miles at goal MP of 7:15. Warm and humid, so I was sweating heavily by the beginning of the MP segment. Ran four miles averaging around 7:13 and felt a bit overheated/overexerted, so I slowed back down to long run pace for a mile. Then finished with final three miles at MP again. Overall average was 7:45 and heart rate was 150. One stop for bear attack halfway through, but my stomach has been unsettled in general the last few days. No problems after that stop.

GA run winding through the neighborhood in very hot and humid morning conditions. No bear issues. Overall time of 72:25.

Medium long run per Pfitz roaming through the neighborhoods. Bear attack after five miles despite the Tums treatment. Quesadillas the night before though. Average pace around 8:05 overall.

Easy recovery run around Pomeroy and Phelps. Needed one potty stop despite Tums treatment this morning.

Medium long run per Pfitz out Pomeroy, up Park Street to bike path and back. Potty break after four miles. Grrr. Average pace was 7:58 with a 7:38 mile 11.

Bear-free recovery miles around Pomeroy, Park, Strong and Phelps. Average pace around 8:40.

Warm, extremely humid and drizzly before sun came out towards the end. Potty stop after 2.5 miles then fine. Legs feeling somewhat beat up but second wind for the last couple of miles. Average pace 8:08.

Medium long run weaving in and around the streets of Keene. Average pace of 7:58 with no bear attacks. Well hydrated before running. Went out in evening from 6:20 until 8:00. Temps in high 70s but low humidity.

Medium long run on treadmill due to stormy weather. Averaged around 8:00 with no bear attacks. Two tums before running and no gatorade today.

Recovery run around Keene with no bear issues. Afternoon, mid 80s.

Tempo run on treadmill at Keene Y. Three miles warm up at 7.1 mph, 7.3 mph and 7.5 mph. No AC so I was drenched in sweat. Tempo portion was really tough with the temperature and no air moving. Cruise intervals = 1 x 2 mile at 6:40, then 1 x 1.25 at 6:44, bear attack. 1 x 1.75 at 6:40. All tempo segments at one percent incline. Had some sips of gatorade before hand and Cheez it crackers late in afternoon. Looks like popcorn might also be a culprit.

Easy weaving through Keene. Bear attack that seemed to result from popcorn and lack of hydration. Recovery pace at 8:50.

Around Keene with uphill at five miles and down hill for about 1.5 after that. Around six miles on rail trail with good footing. A bit up on the way out and faster on the way back. Overall pace probably a bit too fast, especially on the trail section. Hamstring tightened after about 17 miles. No bear attacks, overall pace at 7:55.

Around Keene and out/back on rail trail again. Average pace around 8:00 with one bear attack after about three miles. Pretty warm evening. Legs felt pretty light and my form seemed good.

Treadmill recovery run.

Nice medium long run in the morning before class. Average pace a little faster than 8:00.

GA run around Keene with four strides. Average pace around 7:50. Dehydrated to start but cool morning start.

Slow and easy jaunt around the neighborhood on warm late afternoon. No bear attack.

Long MP run per Pfitz. Eight miles averaging around 8:20 then 10 miles at MP. Started around 70 degrees on the way to a high over 90 for the day. Humid but not terrible and completely sunny with some shade along the way. MP segment averaged 7:18  but splits were inconsistent: out too hard, and slowed significantly for the final two miles. No potty breaks necessary, hooray. One pop tart before starting. Drank water and one small gatorade flask, but ran out of fluid at 15 miles.

Around the neighborhood back home with one pit stop at six miles. Total time 1:47:00, pretty comfortable.

Progression on the treadmill.

Tempo on the treadmill. Sandwiched 6 miles at 6:43 between warm up and cool down. One percent incline. Felt so good by the final 1.5 miles of tempo, legs were cooking along and breathing and heart rate had really settled down.

Recovery double. 6.5 in the AM and five in the PM at just faster than nine minutes per mile. Bathroom break during the evening run after yogurt and in hot and humid temps.

Hard slog 20 miles. Shoes were squishy after ten miles. Shirt and shorts were soaked after about five. Probably near 90 percent humidity although the temperature wasn't too bad. Vitamin water with electrolytes. Exhausted but no shart aches, knock on wood.

Easy jaunt around the Hendrick loop. Included 5 x strides in the second half of the run.

Medium long run in beautifully cool morning. Around Hendrick/Pomeroy loop and then out to bike path and back. Average pace 7:46.

Easy around the Pomeroy loop on warm but dry morning. Total of 51 minutes for average pace of 8:30.

Tempo run in warm, humid morning conditions. Cloudy with a bit of breeze. Three mile loop around Phelps and Strong Street, quick gulps of water and repeat. First three miles in 19:31, second three miles in 19:51 for overall average pace of 6:35. Tough on the breathing and heart rate and my shirt was stuck to me and soaked after warm up.

Easy miles around Pomeroy loop on hot Saturday morning.

Super-strong 20 in warm temperatures, but low humidity. Water and 9 oz. of gatorade. One pit stop early then no problems. Average pace 7:53

Progression on hotel treadmill down to 6:44 for the final half mile.

Alternated between indoor track and treadmill at parents' health club. Average pace of 8:00 for 14 miles. A little short on water, but felt fine.

Intervals on the treadmill. 5 x 1200 at 6:00/mile with 400 recovery jog.

Hot and humid miles with DW and the around old neighborhood.

Very hot and humid at river.

Six mile outside averaging around 8:08 per mile. Moved inside onto the treadmill due to late start and hot/humid chance of thunderstorms. Finished last 13 miles at MP on treadmill. Speed was 8.3 mph, pace around 7:13 per mile.

AM = Five miles slow around the neighborhood.

PM = Five more recovery miles with six x strides. Average pace 8:40.

Hendrick Street to Pomeroy and out to bike path. Average pace 7:56 in morning hours with sun, not too humid.

Easy miles around the neighborhood averaging 8:40.

Final tempo run for Pfitz 12-70 schedule. Three miles warm up at 8:30 with heart rate at 126. Gatorade sips then seven miles at tempo out Strong Street, south on Park Street and back. Average pace was 6:45 with a few seconds lost at turn around. Hips a bit tight in third mile, lost concentration/uphill/wind. Loosened up on way back but right hamstring a bit tight in final 1.5 miles. Splits were 6:40, 6:39, 6:54 (Oops), 6:48, 6:45, 6:40 and 6:46. Average heart rate for tempo portion was a rather moderate 156. Two miles of cool down to finish.

Neighborhood jaunt at recovery pace around 8:40. No problems.

Longest long run of the cycle had to be done on the treadmill. Mentally tedious. Average pace of 8:02.

Intervals in the rain. Warm up of 3.5 miles then 6 x 600 meter intervals at around 2:15 each with 1:15 recovery jog. Cool down another three miles.

Beautiful day with cool temperatures and low humidity. Sun warmed up some by the end of the run, but great conditions. Covered 15 miles average pace of 7:48 with final mile near MP at 7:22. Except for sore back from painting, felt exceptionally strong today. Didn't really try to accelerate in the final mile. Pleasant surprise.

Recovery run in the new DS Racers. They feel light and smooth. Average pace at 8:30 with six x strides incorporated.

Hot and humid recovery run around the neighborhood. Total time 48:48, average pace of 8:08.

Interval workout in moderate morning temps and sun. Three x two-mile intervals with three minutes of jogging in between. Splits were 12:50, 12:54, 12:33. Last one included a pit stop in the woods at 1.5 miles, so the finish might have been faster than otherwise, but the first mile of that interval was still 6:16 and I think I could have kicked it in pretty solidly.

Partly cloudy and 65 to start, but warm and humid by the end. Got hungry around mile 12 but picked up pace for final mile in 7:11. Overall average pace at 7:46 despite running out of water at mile 12.

AM = 6.5 easy in 50:30.

Interval workout: 6 x 1000 meters along Phelps Street. Splits were 3:38, 3:40, 3:40, 3:45, 3:38, 3:40 with 400m jog recoveries in between. Tough workout but doable. 3.5 miles for warm up and 2.5 miles for cool down.

Medium long run around the neighborhood average pace 7:45. Overcast with temp in low 70s and quite humid. Felt strong during the run, but a bit zonked afterward.

GA run around Plain-Hendrick-Strong-Pomeroy-Line-Strong with average pace of 7:50. Hot, humid and buggy but no potty issues.

Easy recovery run paced at 8:30 up to bike path water fountain and back.

Well, I hope I don't jinx myself, but this was my best 20-mile run ever! Perfect weather = Temps in 50s, sunny and only a little breeze. Morning run in very clean air and low humidity after hurricane Irene buzzed through yesterday. Average pace for the run was 7:47. First mile in 8:14 and final mile in a brisk 6:59.=) 20 days to go, 10 days to stay healthy and get to the starting line fresh.

Easy jaunt around the neighborhood, flat and slow. Average pace at 8:40 in cool morning temps, sun, low humidity.

Intervals sandwiched between 2.5 miles warm up and 2.5 miles cool down. Six x 600 meters with 200-m recovery jogs. All intervals between 2:10 and 2:14. Warm afternoon temps, very sweaty but legs and lungs felt good. Heart rate peaked around 172.

Rather blase run around the neighborhood averaging around 7:53 with the final two miles around MP: 7:20 and 7:12.

Nice and easy around the neighborhood in 43 minutes. Warm afternoon.

This was a 10K race simulation workout. Two miles for warm up, then 2 x 5K with a two-minute jog in between. Failed to start the watch at the beginning of the first run. Best guess is right at 40 minutes total for the 10K. Hot and somewhat humid with bright sun, a little wind at times. Two miles for cool down. Legs felt a bit heavy and tight to start, but loosened up. I think I still don't have the spring back after my 20-miler with fast finish the previous Monday. Still, good sign to hit 40 minutes for a 10K in a time trial.

Final long run of this marathon cycle. Warm start temperature and misty/humid Sunday morning. Felt very comfortable most of the time, but humidity did take a toll. Average pace of 7:50.

Driven inside by the rainy weather not wanting to risk tweaking something outside in the slippery puddles or diving away from clueless cars. Treadmill total of 65 minutes just to get the miles in.

Treadmill in about 34 minutes.

3 x 1600 intervals at 5K pace. First in 5:50, second in 5:54 with bear attack over the last quarter mile. Final one after potty stop = 5:50.

Easy on the treadmill in 44 minutes.

Easy run around the neighborhood on pretty Saturday morning. Included 5 x 100 strides. Time = 47:30.

Would have been very pleasant final miedium long run but for two pit stops in the woods. Morning run in 60s, low humidity, partly cloudy. Average pace = 7:38 with final two miles at MP and then MP - 10 seconds.

Easy afternoon run around the neighborhood with final two miles at MP. "Dress rehearsal" went fine!

Final mile at MP - 5.

Recovery run in cooler and drizzly conditions

Five with strides.

Easy to loosen up for my race tomorrow.

I trained for this race by following a Pfitz/Douglas 12/70 plan. I had been averaging about 55mpw for the year going into the marathon cycle and with a solid 1:30 half in early June, I was ready for a solid marathon PR this fall.

Drove out to Rochester on Saturday, picked up the packet and headed over to the hotel Saturday afternoon. I walked down to the start line to check things out and then got to sleep early Saturday night.

Race day conditions were absolutely perfect: high 40s to start with no clouds and no wind. There were 555 marathoners and we went off 15 minutes before the halfers, so there was little traffic at the beginning. I lined up about 10 rows deep to make sure I could start relaxed but without too much weaving.

We started in downtown Rochester in the shadow of the buildings and up a short incline. After a couple of turns, we headed out of the downtown area and directly into the bright sun. My first mile was right on target with 7:21. My goal for the past three years has been to qualify for Boston with a 3:15. I figured this would be the race, but I truly thought I had a very good chance at a sub 3:10, so I was looking to average 7:15s for the first half given the perfect conditions and flat course. Runners thinned out extremely quickly in miles two through five and I was glad for my sunglasses as we headed direclty into the sun for about three miles. I was concerned about my pace though, as I couldn't make myself go slower than 7:11. But I figured that I wasn't pushing the pace to get to 7:10 and it felt completely relaxed, so I tried to stop worrying. At the 10K I felt as fresh or better than the start and I was extremely excited. At eight miles I was about 30 seconds ahead of 3:10 pace and felt great. My only hiccup occurred at that point as I had to pull off for a very quick pit stop. The split for that mile suggested I lost about 45 seconds, but I was feeling too good to be disappointed.

We left the streets at mile nine and curved around to the tow path beside the Erie Canal. I had thought it was asphalt, but it was hard pack with a bit of gravel. Softer, but there wasn't enough loose material to be concerned. I wasn't having any trouble maintaing low 7:00s and I caught back up with a women wearing a local Fleet Feet singlet and a couple that I had run the first eight with. I was a bit worried about passing them, but I just felt very rhythmic and light. I enjoyed the path alongside the water and the slight incline/decline as we passed each bridge made for a great way to mark the miles.

As I approached the halfway point, I kept reeling in folks, but we were running very individually at this point. Very warm support from the small group that seemed to gather about every mile, and my favorite sign was, "Toenails are for sissies." At 13 miles my Garmin was about .06 off from the course, and I think I hit the halfway point right on pace for a 3:10 with a 1:35. I had made up the lost time from the pit stop and felt very strong as I was passing folks on the path.

For the next two miles I was really nervous that the aggressive pace would be coming back to haunt me, but I still felt very fresh and felt like I had to reel myself in to be around 7:12s. Around mile 16 I finally started to feel some tightness and fatigue, but I took Gatorade at the next stations and we moved back on to asphalt, which was a mental boost. I was panning to hit aid stations every two miles until 22.

I was expecting the fatigue and soreness to build from mile 16, but they didn't. I switched to counting down the miles at this point. When I blew through mile 20 in 7:06 I was totally psyched about my chances for sub-3:10. I countinued to pass the occasional runner and at this point we rejoined the halfers and I was passing walkers in the half. They were incredibly encouraging as I passed and that was a huge mental help as well. Mile 21 was a 7:04 and I was floating. Last year I crashed at mile 22, and getting through mile 22 this year in 7:10 was awesome. I was getting fatigued, but my legs felt strong and numb in a good way.

I "dropped the hammer for miles 24,25,26 with a personally astounding 6:50 in mile 26! I don't know what the pace was for the final push to the finish, but with nobody around me, I simply maintained what I had until the final .1 and pushed it in from there.

I'm totally satisfied with my training and performance for this race. I imagine that with four final miles all faster than the average race pace I might have shaved off a few seconds, but I'm still too inexperienced to want to test that line between perfect push and crashing and burning.

Very easy pace over nine minutes per mile.

Easy pace around nine minutes per mile.

Heart rate under 140, warm temps, afternoon sun, potty break. Average of 8:40 pace.

Easy run around the neighborhood in 80 minutes.

Easy around neighborhood for 47:30.

Progression from 7.1 mph up to 8.2 mph on treadmill late night.

Perfect fall afternoon with cool temps, sunny skies, a little wind and no humidity. Ran after cutting the grass and a cup of coffee. No bear issues, hurray. Felt so good I went too fast at 7:35 per mile.

Six on the sixth. GA run on a perfect fall afternoon. Sunny, low humidity, windy about 63 degrees. Average pace 7:40. Right knee a bit sore. No bear issues.

Another perfect fall afternoon. Relatively quick pace 7:46 and no bear issues again. Had coffee with breakfast. A little tight afterward, possibly due to cold temps in the house (60) Felt great.

GA run around neighborhood averaging 8:25. Bear attack at the very end.

Very tiring medium long run although average was a zippy 7:48. Warm temperatures around 80 degrees. Afternoon run might have been a little underfueled. Bear attack.

Managed to keep the pace on the easy side for a total time around 49 minutes.

First tempo run after the Rochester marathon. Three miles to bike path and then five tempo miles at 6:30 per mile. Three miles cooling down back home. Tempo portion felt challenging but not exhausting. No bears, yea!

Half mile intervals on the treadmill. Three miles of warm up and then 8 x 800 with 400m recovery jogs at 5:56/mile. Felt very good.

Recovery miles from interval workout Thursday.

Figure eight then bike path on a beautiful fall day. Average pace 7:48.

Progression run with overall pace of 7:47. Last four miles were 7:12, 6:58, 6:50 and then final mile of 7:12, but uphill and into the wind.

Cool but sunny fall afternoon. Pyramid workout with 2.5 mile warm up, then 400,600,800,1000,1200,1200,1000,800,600,400. My stomach disagreed with major bear issues. I still pulled off paces from 5:40 on the quarters up to about 6:03 on the longest intervals. 400m jog recoveries and only one mile cool down. Probably had a bit too much too late in the day for my stomach to handle.

Easy recovery on the treadmill. Right knee a bit stiff, loosened up some over the course of the run.

Bear interrupted tempo again. Medium temperature fall afternoon with some wind. Three miles of warm up to the bike path. Six tempo miles with stops at three and 4.2 for potty breaks. Average pace was rather quick at 6:18 including one middle mile at 6:06.

Recovery run twice around my 5K loop on a cool, cloudy afternoon. Fortunately no potty issues.

Small local 5K just to help raise money. Ran with Kim and the infamous (for 3:20 folks) other Amy Lane. Met the girls before the start for a short warm up around 1.5 miles and some strides. Cool temperatures in mid 40s, overcast with some wind. Race held on bike path as an out and back course. Ran with the girls for the first mile in about 5:53. Breathing was a little heavy, as I think I didn't warm up well enough/was a bit tired from quality workouts on Tuesday and a way too fast tempo on the Thursday. Lost the girls a bit by the turnaround. Second mile was 6:06 on the garmin, although the split given was slower than that. Thought I was at 12:08 by mile two, but was actually just under 12. Didn't think I would be able to catch Kim in the final mile and my legs were not very pepp. Third mile was a tardy 6:17 with a kick for the final .1 at 6:00 pace. Not exactly a goal race, but I'm fairly happy with another time under 19. Bodes well for going under 40 in my upcoming 10K, but it'll be close as to getting down into the 38xx time frame.

PM = Six miles for recovery run in 53 minutes. Getting cold out.

Long run on tired legs from yesterday's race. Chilly start with clouds. Eight mile donut and then onto bike path and back. Average pace around 8:08 with 8:35 first mile and 8:35 uphill returning from bike path. Final mile in 7:30. No bear issues. Chicken and rice for dinner last night. English muffin with honey for breakfast. Coffee Saturday but not today.

Afternoon treadmill "Beast." Legs were sore, especially quads, but treadmill worked out the soreness. Progression from 8:41/mile down to 7:30/mile. Final pacing felt very comfortable.

Warmed up with three miles outside in late afternoon. Came inside for mile repeats on the treadmill. 4 x 1 mile at 6:15 then 2 x 1 mile at 6:10 with one-minute recovery jog. Treadmill at one percent incline. These felt comfortably hard almost like a tempo run. Two miles of cooldown.

Lost power due to freak early season snowstorm. Felt fine but no running possible without shower/warmth/lights.

10-K specific intervals on the treadmill at one percent. I was nervous how I would feel after one week off. New flats for the speedy parts, which unfortunately led to blisters on the bottom of both feet. Workout was 4 x 2K at race pace + 1K all out. Race pace was 9.7 mph or 6:15/mile. All out 1000m started at 10mph and finished at 10.2. Legs and lungs were very solid. I think I've got a good shot at going under 39 minutes if the blisters don't set me back. One more shorter quality workout on Tuesday and race is a week from Sunday.

Ran five with Frankie then a final mile to loosen up a bit. Out towards Williston and back around 10:00/mile. Felt good after yesterday's tough workout.

Progression run on the treadmill. First eight miles from 8:34 progressing evenly to 7:30 per mile. Three miles at half marathon pace (6:30) and final mile with last half mile at 10K race pace (6:15).

Easy around the neighborhood working out some soreness in left glute. 52 minutes.

Intervals on the treadmill. Pyramid style: 800-1200-1600-1200-800 at 5K pace (6:00/mile) with 400m recovery at 7.4 mph. Tender left hamstring but pace felt fine.

Progression on treadmill from 7 mph (8:34) down to 8 mph. Overall run about 64 minutes.

Fun combo workout on the treadmill. Warm up = 2.5 miles. Then 20 min/three miles of tempo running at 9.2 mph (6:30). Recovery jog = 400m/2:15 minutes. Then three x 1000m at 5K pace 10mph (6:00). Cool down of 2.5 miles. Overall pace was 7:24.

Treadmill recovery run.

Another tough combo workout on the treadmill. Three miles of warm up. 1600 at tempo pace (6:30) then 800 at 5K pace (6:00) then 600 at tempo pace then 400 at 5K pace then 800 at tempo pace and 600 at 5K pace. Five minutes of slow jog recovery. Repeat ladder. Two miles of warm down for a total of 11 miles overall pace around 7:16.

Recovery around Pomeroy to Strong Street and back up Strong Street around to Phelps. Very nice cool morning. Overall pace 8:50.

Medium long run out Gunn Road to Pomeroy Meadown. Then Glendale back to Easthampton center, bike path and Park Street to Plain Street, Hendrick, Pomeroy and back home. Overall pace was 7:58 with lots of good hills and some wind.

Intervals on the treadmill. Two miles for warm up and two miles for cool down. Intervals were 1 x 1600 at 10K pace (6:15), 2 x 1200 at 10K pace, three x 800 at 5K pace (6:00) and 4 x 400 at 3K pace (5:48). Felt good with 400m (2:00) recovery jogs at 8:00 pace.

Recovery run on the treadmill.