M'kay

14 miles in 1:39:50, 7:07/mi, HR 160, including 6 miles easy in 45:19, 7:33/mi, HR 150, then 8 miles @ MP in 54:31, 6:49/mi, HR 168. 

First six miles at easy pace, last 8 at GMP.  Decided on running a 2 mile stretch of road that gains or loses (depending on the direction) about 100' per mile to see if this was more doable than the recent GMP runs where I essentially ran similar elevation profiles but longer continuous climbs/descents.  Figured this would mimic the more rolling nature of the marathon course.  My legs were tired from the core workout yesterday and the running recently, but my sleep was a bit better last night.  Weather got a bit warm in the GMP section...could feel the heat coming off the asphalt.

Mile splits were 6:52, 6:39, 6:41, 6:59, 7:04, 6:35, 6:40, 6:58, with the uphill miles slower than the downhill.  The paired segments were 1/2, 3/4, 5/6, & 7/8, so the average pace over the uphill/downhill pairs was 6:45.5, 6:50, 6:49.5, 6:49.  Aside from an aggressive first mile, pretty steady throughout and more importantly felt better throughout.  Still don't know if I can hold 6:50 to get my sub-3 goal in a couple of weeks, but this makes me feel like I should be in the ballpark.

Brooks Adrenaline (Yellow) - 557.43 miles.

6.5 in 49:30, 7:37/mi, HR 150.

What brilliant network exec decided to move Lost to 10pm?  Even if I'm disciplined and decide not to stay up to watch it (which I managed last week), my wife does and I often wind up awake anyway.  Oh well.

Tired legs again today.  I can feel that they've gotten stronger over the past few weeks or so, but they're tired and need some time to recoup.  After tomorrow's long run I go into my 2 week taper so they ought start feeling better soon. 

Adrenaline 8 - 184.39 miles.

18 miles in 2:11:15, 7:17/mi, HR 156.

Finally, a run where I felt nearly great.  After waking up to some aches and pains, they magically disappeared when I started out and my legs wanted to go.  I let my body set the pace, keeping it easy, but noticed right off that it was on the fast side of easy.  Figured I might pay on the second loop of my normal uphill/downhill circuit, but just went with the flow.  Did feel just okay in some middle parts, and got a tickle in my throat at around 12 that nearly forced me to a walk with a cough, but otherwise just fantastic.  1st half in 2:06:02 (7:20/mi), 2nd half in 2:05:13 (7:13/mi).

Asics GT 2120 - 332.65 miles.

6.5 miles in 50:19, 7:44/mi, HR 141.

Nice and easy. 

Brooks Adrenaline (Yellow) - 563.93 miles.

5.5 miles in 40:48, 7:25/mi, HR 149.

Short easy run after all-day travel to VA. Legs felt pretty good after being cooped up in airplanes all day, and I've felt worse running on this little sleep. More sleep tonite.

Brooks Adrenaline (Yellow) - 569.43 miles.

30 minute warmup, 3.83 mi, 7:50/mi, HR 141.  10 x 1 min on, 1 min off Fartleks.  30 minute cooldown, 3.85 mi, 7:47/mi, HR 163.  Total: 10.48 mi, 7:37/mi, HR 157.

Ran in evening after work in VA all day...warmer than I'm used too and quite a bit warmer although not as bad as feared.  At sea level and course was pretty flat throughout.  Goal for repeats was sub-5K pace (5:54/mi) and I hit those times pretty easily.  Looking back I was probably hammering a bit hard but the first several felt really good.....fluid form, smooth, almost easy.  Later ones were tougher but well manageable.  Was worried that the effects of travel and a different work schedule might make this workout poor but no such problems. 

Asics GT 2120 - 343.13 miles.

5.5 miles in 42:52, 7:47/mi, HR 151.

Some soreness from yesterday.  Ran after work so a bit tired again.

Brooks Adrenaline (Yellow) - 574.93 miles.

12.78 miles in 1:38:00, 7:40/mi, HR 160.  30 minute warmup, 3.79 mi, 7:54/mi, HR 147.  Fartleks:  3 x 8 min on, 3 min off.  3 x 40 sec on, 1 min off.  30 minute cooldown, 3.76, 7:59/mi, HR 161.

Very warm and humid today made this run difficult.  Got to give runners who live in this soup and still run credit.  Plus, another run after a long work day.  Was trying to stay under 6:20/mi on the 8 minute repeats but was just hanging on for #2 & 3. 

Asics GT 2120 - 355.91 miles.

6.5 miles in 50:00, 7:41/mi, HR 152.

Soreness and stiffness didn't recede until about 3 miles into run.  Feeling much more beat up than normal this week, despite the reduced mileage.  The foreign runs, flat terrain, heat & humidity, work, off-schedule, lack of deep sleep all conspire against a good taper.  Hopefully I can pull it together this next week.

Brooks Adrenaline (Yellow) - 581.43 miles.

12 miles in 1:26:27, 7:12/mi, HR 155. 

Fast finish long run: first 6 miles easy and last 6 miles at MP with splits 6:49, 6:50, 6:43, 6:53, 6:42, 6:24 (avg 6:43.5/mi).  Ran this evening after another day of travel/work.  Weather was a bit cooler and less humid today so things felt a bit easier.  Still not completely rested but managed the MP portion better than the last few....some gradual inclines/descents but nothing significant...mostly flat.  A pretty decent run all things considered.

Asics GT 2120 - 367.91 miles.
 

6.5 miles in 49:47, 7:40/mi.

Thunderstorms and a tornado warning after work drove me to the treadmill.  Hot and sweaty run but I felt decent unlike most treadmill runs.  It's obvious how much faster I'm running now versus months ago on the treadmill, but I let my brain accept the fact that it was okay and things went well.

Brooks Adrenaline (Yellow) - 587.93 miles.
 

4 miles in 29:43, 7:26/mi, HR 150.

Switched to morning runs this AM.  Windy and stormy looking but not bad to run in.  Probably a bit aggressive on the pace to get out of the winds.

Brooks Adrenaline (Yellow) - 591.93 miles.

11.71 miles in 1:28:04, 7:31/mi, HR 158.  30 minute warmup, 3.82 mi, 7:51/mi, HR 147.  Fartleks (Cruise Intervals): 5 x 4 min on, 90 sec off.  30 minute cooldown, 3.82 mi, 7:45/mi, HR 157.

Target pace for Cruise Interval fartleks was 6:07-6:12/mi.  Repeats went well...hard but felt pretty good throughout most of them.  Extra sleep although somewhat fitful helped.  Aiming for 8.5-9 hours sleep the rest of the week, if possible.

Asics GT 2120 - 379.62 miles.

4 miles in 36:01, 9:00/mi, HR 132.

Easy paced recovery run with a co-worker.

Brooks Adrenaline (Yellow) - 595.93 miles.

5.49 miles in 43:22, 7:53/mi, HR 152.  15 minute warmup, 10x 20 sec Strides w/ 1 min rest.  15 minute cooldown.

Staying near the Norfolk, VA airport tonight to catch an early flight back home...very few places to run so I ran in circles around large parking lots.  Warm and very muggy.  Followed by a completely disgusting meal that I only half ate when an employee wound up spraying me while cleaning some kitchen utensils.  Enough said.  Stopped on the way back to fuel up the rental and grabbed some fruit and some juice to salvage what was supposed to be dinner.

Asics GT 2120 - 385.11 miles.

5 miles in 39:15, 7:51/mi, HR 162.  

Long day of flying to return home.  Arrived to record high temps and boy, did I feel it on my nice light 5 mile run....this is absolutely crazy and I've got my fingers and toes crossed that the heat breaks by Sunday or I'll be lucky to finish without suffering from a heat related illness.

Brooks Adrenaline (Yellow) - 600.93 miles.

4 miles in 33:21, 8:20/mi.  Ran at 7:30 am and it was already hot in the sun.  By this afternoon it was 89F in the shade.  This is crazy.  Now questioning my sanity on choosing a May marathon.....who would've thought this would happen.  Oh well....at least I'm feeling better after some good rest and am staying well hydrated.  Even mowed the lawn which was a beast.  Tomorrow's the big day.

Asics GT 2120 - 389.11 miles.

Fried. That's how I feel after today's race.

Woke up to nice cool 50 degree temps without the promised clouds. Since the sun was up by 5:30, I knew the 7am start time wouldn't save us from the sun today. Got to the start fairly well rested, hydrated, and feeling ready to go. I was secretly still hoping a sub-3 was in the cards but figured I'd slow when the heat started hitting and was aiming to get beneath a 3:05. Thinking back, the fact that I was milling around at the start in shorts and a t-shirt comfortably was not a good sign.

Splits according to Garmin. Most were a bit short from the actual markers it seemed.

• 1 - 6:44 - downhill start onto the flats in the city.
  
• 2 - 6:55 - out of the city to slight uphill
  
• 3 - 7:12 - more upill
  
• 4 - 7:02 - welcome to the rollers. They continued to the end.
  
• 5 - 6:55
  
• 6 - 6:56 - Despite dumping water on my head at the water point, I'm still warm
  
• 7 - 6:56
  
• 8 - 6:53
  
• 9 - 6:47
  
• 10 - 7:25 - Took in an accelerade gel. Legs aren't feeling too peppy already. Not good.
  
• 11 - 6:46
  
• 12 - 7:10
  
• 13 - 6:54 - Grateful I've reached halfway. Wondering how I'm going to run another 13 like this. Legs just aren't responding.
  
• 14 - 6:56 - Shade of the front half is nearly completely gone. Direct sun the rest of the way.
  
• 15 - 7:02
  
• 16 - 7:07 - 2nd Accelerade gel, needed badly.
  
• 17 - 7:17
  
• 18 - 7:31 - Lost some focus here...feels like 10 min miles but I'm not looking at my watch. Just trying to press hard enough and still survive.
  
• 19 - 7:17 - Passing some half-marathoners felt good. Most were walking :)
  
• 20 - 7:20
  
• 21 - 7:20
  
• 22 - 6:57 - Steep downhill. Couldn't even hit my 6:50 pace. Personal cheering section here (Dianna).
  
• 23 -7:33 - Start of the long final uphill. Adopted the gasp to scare people out of the way.
• 24 - 7:56 - Finally too the top. Through some neighborhoods where folks sprayed us with hoses. Felt wonderful.
  
• 25 - 7:32 - Trying to push with whatever I've got left
  
• 26 - 7:18 - Nice downhill grade. Unfortunately my legs were so wobbly by now that the left cant to the road made taking full advantage nearly impossible.
  
• 26.2 - 2:55 - Did managed a flailing sprint to the end, made easier by the downhill. Another finish where the volunteers watched with worried looks for a few minutes.

So, not the sub-3 finish I was looking for. Not even the 3:05 I'd set as my backup. It was a 3+ minute PR from last November and my placing was about where I figured it'd be based on the last couple years results assuming a 3 hr finish time. I've no clue what any of that means right now. I do know I don't run nearly as well in heat, and as I write this I can literally *feel* the sunburn (despite the sunblock...must've been the water showers I was taking!). Also, the hills were just brutal. Okay, maybe just brutal to me. It felt like the first 16 miles or so were just up and down. Honestly, but just after halfway I was just trying to hang on and it was a long slog to the finish.

Best part of the day? The slice of ham and pineapple pizza I had at the finish area! Oh, and the Top 20 shirt was a nice touch too.

Adrenaline 8 - 210.59 miles.

2.5 miles in 20:48, 8:19/mi, HR 141.

After two days completely off, ventured forth on my first post-marathon run today.  Was wondering where today's weather (cloudy and cool) was on Saturday but oh well.  Treated my feet to a brand new set of shoes.  No more leg soreness but I didn't stretch out my stride or anything....I could feel some tightness remaining.  The next couple of weeks are going to be light and easy; both for marathon recovery and because I need a break.  Plus, I've got family coming and a short vacation schedule, so the timing is perfect.  After hitting it pretty hard for over a year consistently now, some breathing room is in order and I intend to take it.

Adrenaline 8s (Blue) - 2.5 miles. 

Off day from running, so I did 45 minutes on our recumbent stationary bike and another 5 minutes trying to figure out how to spell recumbent.  45 minutes on the "Fatburner" program, Level 2, 12.04 miles, with my HR around the upper 130s/lower 140s throughout.  Boy did I sweat a lot!

2.5 miles in 20:26, 8:10/mi, HR 146.

First run in Vibram Five Fingers. Discoveries:

• Calves get quite the workout (and will probably be sore).
• Form at easy paces is decent and didn't feel changed.
• Form running downhills needs work.  Believe I've been leaning back more than I thought and I did pay more attention to foot plant on the downhills.
• My feet are soft....even with the vibram sole I felt the impact on the road.
• Wouldn't want to have gone much further.  I could feel my calves tiring and my form changing towards the end.
  

3.75 miles in 29:58, 7:59/mi, HR 153.  Easy miles in the heat of the afternoon (74F).  Calves definitely sore from running in Vibram Five Fingers yesterday which means that they need strengthening and I can only run in them for short distances periodically until I build that strength.  Parents arriving for a visit today so the next couple of weeks will be hectic in a good way.

Adrenaline 8 - 214.34 miles.

2.5 miles in 20:01, 8:00/mi, HR 144.  Short easy run.  

Vibram Five Fingers - 5.0 miles.

3.75 miles in 29:37, 7:54/mi, HR 149. On vacation....

Adrenaline 8 - 218.09 miles.