SUB THREE OR BUST!

6.2 tonight ez pace 9:02 avg HR was 147 just cruising.

ez 5 tonight. doing my long run on Sunday instead of Saturday this week

20 mile run today first 10 miles at EZ effort time was 89 min or 8:56 pace

next 5 miles picked up effort to 8:45 pace next 5 miles picked up effort to slightly over marathon Pace 7:33's ran mile 20 at 6:45. Finishe 20 mile run in 2:49:14 for an avg pace of 8:33 per mile. Felt pretty good during the run and was glad to see I was able to pick up the effort at the end. I will get a test of my fitness in two weeks in a half marathon. only 6 weeks from today until I try to BQ...... I think I am close...

rest but 5 miles of fast walking / carrying golf bag... legs were sore at the end...

3.2 ez recovery jog

ez 5.8 tonight pace 8:39 per mile legs still little tight from long run but not too bad...

7 ez tonight pace 8:48 per mile

5 miles tonight

mile 1 at 8:38 pace

mile 1-2.5 at 7:45 pace

mile 2.5-4.0 at 7:06 pace

mile 4-5 at 8:23 pace

overall pace 7:52

felt good tonight legs are still tight but lungs felt good.

10 miles first 5-6 miles at 8-8:30 pace last 4 miles at 7:00 pace

rest

ez 6.2 tonight.. maybe too easy pace was 9:25 per mile , I wanted to get ez recovery run in after 2-3 hard runs last week. Legs felt tight but loosened as the run went along.

rest, hectic day sdecided to take a day off..

7 miles tonight at 8:34 pace felt good

5 miles tonight ez pace was 8:33 per mile. right calf has been very tight last few runs, I probably pushed a bit too hard last week. Reviewing my log I did 51 miles for the week but did close to 20 miles at a good clip. Hopefully this will not affect me in my half marathon Saturday.

I am going to rest / no running tomorrow. Go to the marathon expo and pick up my chip and hope to catch a clinic with Bill Rodgers if I can get out of work in time.

Ran the USAF Half Marathon today.

1 mile warm-up is all I had time for with the traffic coming to the race.

Was fairly nervous about how I would do in this race since it is my last test before the Columbus Marathon.

Started out to fast for sure. This is a hilly course but fair as they are equal; up & down.. Ended up running 1:28:50 which is almost a 3 1/2 minute PR for me from my last half marathon whichh suprised me based on slightly reduced mileage te last few weeks and the fact that my regular runs do not seem to be at a faster pace.

Legs are Very sore today and were sore yesterday so i did not get a cool down in post race. My arch of my foot has been bothering me latley but tonight it is hard to put any pressure on it. Hope this goes away soon and is just a 1 day deal. I will take Sunday off and do an ez recovery jog Monday maybe even tuesday.

rest

foot arch is really bothering me rest today... legs still pretty tight / lactic acid

3 mile attempt at a recovery ryun. Foot arch is a major problem, I am putting all the pressure on the outside of my foot to stay off the arch during the run. Hurts to walk on it. Iced it for 45 minutes last night stretched it best I could... Today Wednesday still hurting. Goin to schedule an appointment with a foot dr. and get either dome type of cushion / gel for shoes or asomething to stretch it at night or a cortisone shot as i can not afford to take time offf at all definitley too close to my Marathon and the trainig has been to good to miss my shot at qualifying for Boston. So hopefully I can get an ez run / ice in tonight & tomorrow night and go to Dr. Friday.

rest seeing dr Friday

rest seeing dr friday

rest saw the Dr. Have PF, he gave me a boot to wear at night to stretch, and set up a couple Phyical therapy sessions also gave me a shot of cortisone. Said I can get back to running this Sunday and will give me 1 more shot prior to marathon if it is still bothering me.. but then I have to behave & let it heal properly. SO I am hoping this helps as I have hated being dormant this week. Hopefully I have not lost much fitness. Not sure how to attack the 3 exactly 3 weeks I will have until my marathon. Maybe some ez runnning the first week for 30-40 miles ? then a little more mileage week 2 and a 1 week taper prior to the race. I may minimize spedd work / tempo runs as it could irritate things. I think I have the speed to BQ hope I have the endurance....

rest

Ran 6.2 at what felt like an EZ pace. ended up being an 8:10 pace which is a good clip for me for an EZ run. all the rest last week must have contributed to this. Foot was very uncomfortable first 2-3 miles almost said I am done bvut the last 3-4 miles it was tolerable. Gotta love cortisone. Hope I can hold out for 3 more weeks. not sure training wise what to do. too close for a long run and I want to be carefull with tempo runs or too much mileage.

6.2 again this evening. almost an exact repeat of last night foot hurt for first 3-4 miles then felt better. Pace was 8:10 per mile. I may try running a little easier tomorrow night and force myself to go 9:00 pace or so.

5 miles tonight pace was 8:08 per mile, not really trying to push the pace, b ut this is a good 30-40 seconds faster than my normal ez run pace, maybe the weather being cooler? maybe the week off? although my legs are actually tight... foot was same story tonight / status quo pain wise but tolerable.

7 miles tonight pace was probably 8:40 or so with 1.5 miles at marathon pace. Foot hurt but at MP it was not as bad... last mile of cool down foot hurt worse... OK no more complaining I have go to suck it up for 17 more days!!!

7 miles tonight pace was 8:07 per mile. Foot same. Legs tight but lungs good?

ran 7 tonight overall time / finish pace was at marathon pace or little faster, first mile I did not check watch but it is uphill and I went ez so probably 8:20-20 range so last 6 miles were probably 7:00 or sub 7:00 averaged 7:14's for the 7 mile run... foot slighly better stretching & icing like crazy wearing the boot and all that good stuff. I wanted to go out & push it a little tonight as I am taking tomorrow off plus deep tissue massage # 2 tomorrow OWWWW!!! but a good ow : )

Sunday I may run 10 for my last / semi long run then probably same or slightly less mileage next week and a little less the following week. Twoo weeks out from my marathon so tonight was the last / long hard effort I will do.. I hope the under trained over rested theory comes in to play for me running a good marathon, I really hated missing a whole week, I planned on getting in one last 20 mile run last weekend but it is too lat now... Although I have done 3-4 20-22 mile runs with the most recent being 6 weeks out from my marathon and I was able to pick it up the last 6-7 miles on that run.... so there may be hope for a BQ time : )