Puttin' Money In The Bank (L.A.D.)

Yay, new shoes! Got a pair of DS Trainers and a pair of Nike Structures today. Todays run was 13.2 total at 5pm, nearly 40 degrees and mostly calm. Did my first 5.2 in 37:26 (7:12s). Then hit 6.95 in 47:31 (6:50s). This second portion felt good. It was quick, but in control. It felt like a borderline marathon pace. Not entirely sure if I could hold it the whole way, but its not out of the realm of possibilities. Finished with mile cool down. Running time on the 12.15 was 1:24:57(6:59s).

37 degrees and breezey today at 9am. Did 2.4 in 16:40 (6:56s). Hit the YMCA loop backwards and met the ladies halfway around ... 5.5 in 41:10 (7:29s). Finished off with 3.2 in 24:12 (7:34s). 1:22:02 for the 11.1 (7:23s)

11.1 mile progressive run tonight. Beautiful night, 65 degrees and a little windy. First 3 miles in 22:45 (7:35s). Next 1.8 in 12:45 (7:05s). Next 1.7 in 11:30 (6:45s -- I'm guessing the measurement on this section was probably off by .05 or so, but google maps isn't the best option, I so need a garmin). Next 1.1 in 7:39 (6:57s). Last 3.4 in 22:02 (6:28s). Opening mile in 7:30 and closing mile in 6:20. All followed up with 1.2 mile cool down. Total run time for the 11.1 was 1:16:40 (6:54s). Not the most accurate measurements, but the sum total was right and appm for that comes out to 6:54s. I know my first 3 miles were correct, so the breakdown on the last 8.1 would have been 6:39s, so this was a great run tonight that felt mostly comfortable and in control, obviously the last few miles were cookin. Sometimes I don't know about cracking 3 hours at Boston. Some days I think I don't have a chance at it, then other nights things click and I think that I might. Either way, its going to be a tough run.

UPDATE: Not satisfied with my googlemap results, I drove the car today over the route from yesterday. The primary reason for this was that yesterday's run was not a tempo run and was almost entirely controlled moderate breathing, it simply didn't have a tempo feel to it, wasn't intended to be a tempo run, but the times were coming out to nearly tempo pace (6:30ish is my general tempo pace. As usual, when in doubt trust the body over technology. So the splits based on the car's odometer come out as follows from the 3 mile mark on. First section was in fact 1.8 (7:05s). The next section was more like 1.625 (again 7:05s). Then 1.1 (6:54s). The last section was closer to 3.35 (6:34s). If I take out the last mile run at 6:20 (because I really picked up this finishing section beyond any pace I'd want to be in a marathon), that gives me for the 2.35 15:38 (6:39s). The sum total of this was not in fact 8.1, but 7.875 and a pace of 6:51s which is right on M-pace. This makes this run still a great run because I was able to hit approximately marathon goal pace for a run that was what I would consider still in the aerobic zone. This gives me solid hope for breaking 3 hours at Boston primarily because I didn't feel that I was working at a rate that was exhaustive over time. Obviously over the course of 26.2 there will be some system exhaustion at this pace, but I did it without really feeling taxed and with some slight chest congestion. I think that the training in combination with 'race day magic (adrenaline)' will make this goal achievable. Again though, it won't be easy. I felt well fueled for this run, which is a final important factor to keep in mind. Sum total for the run was 10.875 (7:03s) + 1.2 cool down.

5:45pm and 65 degrees, humid and windy. We're on the verge of severe thunderstorms before the bottom drops out and the temp drops some 30-40 degrees. Tonights run was quite hilly and it seemed like fighting the wind was killing me. I think I took it as a personal challenge, because I really didn't want to run quite as fast as I did tonight. Once I turned the corner though with 3.5 or so to go and I had the wind at my back it was coast city. 8.65 in 1:02:42 (7:15s), including at least my last 2 miles sub 7, perhaps my last 3. Followed this up with 1.45 cool down in 11:30 (7:56s). Tomorrow I want to really work on sticking to the 7:20-7:30 range.

1pm, 36 degrees and somewhat windy. 10.25 mile route today over a course that I rarely run. I always forget how hilly this course is. The first half is flat to net downhill and the second half is a series of 9 hills raning in distance from 150 meter to 500 meters, with 3 of them over 400 meters. To add to this, the last 3 miles was into a fairly steady wind with my jacket acting like a negative sail. All this checked against my time reveals that I dropped the ball again today. Just not sure why I can't seem to get an easier run in at least 7:20-7:30. Today's run was 1:14:45 (7:18s). Close, but given conditions, I think it was still a touch too fast.

USATF coaching clinic all weekend. 6 hours today, 14 tomorrow and 5 on Sunday. Doubt that I'll get a run in tomorrow, but I may try to get up at 5:30 and get 8 or so in to get me over 60 for the week. Sunday I'll be done by 1pm, so I may try for a 20 miler then.

Went to St Louis Community College at Florissant Valley today for an all-weekend-long USATF coaching certification. Some interesting stuff, but mostly just a long day. Met up with a woman who is a marathoner and running right about the same goal pace as me. We did 9 at lunch (her garmin shows splits as follows: 7:42, 6:52, 6:52, 7:10, 6:50, 7:00, 6:50, 6:45, 6:50). This gives me 6 miles at or below goal m-pace. The route was considerably hilly and cold (20 degrees) and very windy. Got another 6.8 -7.0 in at dinner. Her garmin wasn't picking up the signal though, so I google mapped as much of it as I could. Time for the second run was 51:10 (7:19-7:31).