| Location: Upper Arlington,OH,Franklin Member Since: Apr 18, 2006 Gender: Male Goal Type: Other Running Accomplishments: 1:28:50 half marathon, 3:15:55 marathon Also Completed the Ironman Triathlon ( Ironman USA Lake Placid). Short-Term Running Goals: Knock 16 minutes off my marathon time and go sub 2:59:59 in the Flying Pig marathon May of 2010. Maintain at least 1 bike and swim per week while training for the Pig and resume tri specific training mid-May to compete in a couple half Ironman distances over the summer of 2010. Long-Term Running Goals: To maintain good health have fun , travel to some cool placs to race and hopefully get a little faster in the process. Qualify for the Ironman World championships as an age grouper and compete in the HAWAII IRONMAN!!! Personal: Married to a beautiful woman and have two great kids fortunatley they look like their mother !! |
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| | 94 minutes avg HR 156 BPM EZ pace | |
| | 28:00 138 avg HR recovery run |
| | 32:00 Minutes 152 avg HR moderate pace |
| | 25 minutes EZ recovery run |
| | 29:55 seconds. Good solid Tempo run hard / steady effort today. |
| | Cruised at 10 minute mile pace. HR 140 bpm. |
| | AHHHHH today is relax have a beer 7 burger day. I have been eating like crap latley anyway. Time to start cranking up the miles & the training as today is my first Official day a s a blogger. I backfille the last week or two of training I have been back running for 8-10 weeks now. Prior to that I was dormant from December to end of February | |
| | Tempo run in a down pour gotta love it : ) for 3.8 miles at 7:18 per mile pace. Steady to hard effort sucking some wind tonight as I have a little bit of a head cold & fair amount of sinus congestion sort of made it tough to get a good breathing rythm. The next couple days will be EZ miles to freshen legs for Flying Pig Marathon (I am doing the Relay 6.9) mile portion. Forgot to add had a 30 minute strength session at YMCA at lunch. Dumbell Bench pressses 40 lbs 12 reps warm up.. 55 lbs 12 reps 65 lbs 8 reps 75 lbs 4 reps. Triceps 3x 10 reps, biceps 3 X 10 Reps 1 set shoulder x 12 & 1 Set back / lats x 12 reps. | |
| | Went out for EZ jog guessing 2.5 miles at lunch. | |
| | ran 3.6 at steady / ez pace 9:17 minutes miles with couple tempo pick-ups in middle. I am running 6.9 mile relay portion in Flying pig marathon Sunday. Still have a very stuffy head & congested it is tough to get enough oxygen in. I am hoping to un 7:15's Sunday ... so hopefully I can get rid of this cold & run a decent time. | |
| | EZ 3.5 miles at 9:20 pace couple 1/4 mile pick ups at 7:00 mile pace. Lifted weights for 25-30 minutes. Bench 3 sets 10 x 135, triceps pull downs, biceps curls, shoulders / back |
| | Ran 6.9 mile relay portion of the Flying Pig Marathon today. Ran my leg in 47:57 or a 6:56 mile pace. Pushed the pace best I could the entire leg up & down the hills | |
| | LIFTED WEIGHTS AT LUNCH 3 SETS OF 12 X 135 LBS BENCH PRESS, 3 SETS TRICEPS, 3 SETS BICEP CURLS. EZ RUN 9:50 SECOND PACE STILL A LITTLE SORE FROM 6.9 MILE 10K TYPE EFFORT YESTERDAY. |
| | EZ 4 miles still somewhat sore in the calves from 10K plus effort Sunday. going to start working on slowy building mileage each week |
| | EZ 4 mile run again - actually still sore from 10K plus effort? Mainly claves... Anyway trying to stay consistent with EZ efforts until zero soreness. I feel best towards the end of my runs... seemes to be when all the little kinks are worked out.. |
| | No running today, However I did lift weights for upper body Bench press did 135 X 12 155 X 8 165 X 5 175 X 3 Then sonme EZ Biceps & Triceps I decided to Take the day off from running since it has been quite some time that I have went 4 days in a row running wise and my calfs have been fairly sore. I will get Back on track today with a 4 miler than a long run tomorrow. Next Week I plan on upping the mileage by 10 % and so forth each week for as long as I can handle it... I need to drop some weight I am right at 160 (Naked) right now that is a good bit on a 5"8" frame guessing probably 10-12% Body Fat. Ironman shape last year i was 152 8% body fat. Working to get back to that |
| | 1 mile warm up at 9 mi/pace HR @ 138-140 1.75 mi at 7:13 / mi pace HR @ 163 - 165 .25 mile at 6:00 / mi pace HR @ 181 1 mile at 9:30 / mi pace HR @ 149 All done on treadmill so actual paces probably slightly slower. I ran Zero grade. Rarely do i run on a treadmill but today was rainy & cold & I stayed inside... | |
| | ran at what felt like an EZ / steady pace 8:39 minute / miles. Ran forst six in 53:00 or 8:50 second miles Ran second six miles in 50:50 or 8:28 per mile. Avg HR 149-153 entire time... |
| | EZ 5 miles today. AVG HR 142. 9:00 miles. My goals is 5 runs of 5 miles and a long run this week to slowly ramp up mileage again. Strange but i feel i am getting faster every time I go out the door. I think it is the EZ runs. I have never done as many EZ runs as I have the last 6-8 weeks. | |
| | Lifted weights for upper body at Lunch 135 x 12 145 x 10 155 x 8 . Ran EZ 5 miles at 9:00/mile pace |
| | 5 mile run at steady tempo run type effort ran 7:36 / minute miles on avg last mile probably a little fater. HR avg 162 felt pretty good. | |
| | recovery day no running today |
| | mile 1 ez warm up 9:00 - 9:30 mile 2 steady 8:30 to 8:00 pace mile 3 7:03 pace mile 4 6:53 pace last 1/4 @ 5:50 pace mile 5 ez 9:00 pace all on treadmill / severe thunderstorms here in Ohio : ( | |
| | EZ 5 miles right at 9:00 / min miles. Effort was EZ HR was 139-142 |
| | 15 mile run avg 8:39 / miles pace. HR avg of 151 few 1/2 mile pick ups at different stages of run too break up the monotony. Other than that felt good. |
| | 6.2 mile run EZ 9:00 / Mile pace. Cruise / recovery run from long run yesterday. | |
| | EZ run avg 8:31 / mile first couple miles felt sluggish then picked up pace & mixed a few fartleks in. Felt stronger as the run went on. |
| | Pushed pace a little after 1 mile warm up pushed the next 2-3 miles at steady to hard effort than backed off & cruised the last 1 mile in. |
| | No running today / Day Off |
| | 6.2 Very EZ miles tonight 9:00-9:15 pace / recovery jog.... |
| | Ran an EZ 6.2 tonight probabaly 9:00 minute pace or slightly faster just cruising.. |
| | did first two a day work out. my daughter Sydcney had her 8th B-Day party today sdo time wss crunched to help get ready and to socialize with family. 5 miles at 9:00:A.M. EZ 9/minute miles 10 miles 5:00 P.M. VERY Hard 88 degrees VERY HUMID... avg 8:50's no more MID DAY RUNS IN THAT HEAT : ( bumping up mileage again tomorrow. trying to bump up to 50 miles n ext week..... |
| | seven EZ miles no watch no HR monitor. did some pick-ups / fartleks and held faster pace 3-4 times for 1/4 to 1/2 mile just for fun... |
| | EZ 7 mile run tonight cruised right at 9/minute miles. VERY hot 90's here in ohio.. but HR stayed around 142-145 for 95% of run. |
| | 3.3 mile run at lunch EZ pace. will try to get 3-4 more in tonight very busy afetrwork this evening... 4.0 mile run in the evening. EZ pace. | |
| | No run today. this is EZ week i am reducing mileage and plan on increasing mileage next 3 weeks than back off a week and increase again for 3 weeks. | |
| | Rest althogh walked 5+ miles carrying golf bag played poorly. Had fun : ) |
| | EZ 7 miles at 8:30/ per mile pace. goal is 50 this week. shooting for 5 days of 7 miles in a row and 15 on saturday |
| | Seven miles Ez in the rain slightly faster than 9:00 miles. HR monitor is acting goofy and not working last two runs so not sure what HR 's are. But guessing 142-145 range |
| | 7 miles again tonight. feeling good I am being consistent inmy training this week. Need to get HR monitor checked out the watch s not reading and I have a hard time keeping an even pace w/o monitor. Find myself speeding up & have to reel myself back in so I do not run to hard. | |
| | EZ 7 again probably 8:50 pace or so. |
| | 15 mile run avg 8:18 / mile pace but ran last 2-3 miles fast mile 14 probably 7 min / mile and mile 15 was at 6:25. | |
| | ez 8 miles felt good after 50 mile week & 1 day rest last week. Avg pace 8:50 per mile. |
| | EZ 8 tonight. right at 9:00/ miles a little sluggish as I was sllepy today & had to mow the grass before my run. |
| | ran 8 miles at ez to moderate pace 8:24 / per mile... |
| | 8 mile run averaged 8:33 per mile. Pretty Ez pace felt good |
| | 15 mile run / 8:47 per mile avg...somewhat sluggish as I ran 8 miles at 8:00. P.M. last night and ran my 15 miles at 6:30 this A.M. so I took it EZ.... |
| | EZ 8 this A.M. felt good legs a bit sore fro yesterday long run but still felt good. | |
| | 7 ez avg 8:41 per mile pace. Avg HR 148 |
| | Ran 8 miles tonight. Avg HR was at 148 bpm pace was close to 8:50 per mile. Little sluggish running tonight. Also very hot & humid 88+ degrees.... |
| | ran an ez 7 miles tonigh very hot again in Central Ohio.. avg HR was 150 bpm... 8:46 per mile pace |
| | 6.2 tonight went ez wasraining so the temp was much cooler than the last few days : ) ran 8:30 per mile pace avg hr was 146 boy cool weather sure is nice to run in !!! Think I found a half Marathon to run in Sunday to test my fitness level & training progress, so I am kinda of pseudo tapering for it. I will run an ez 5 tomorrow and rest Sat prior to race. I am curious to see how I run Sunday. Supposed to be a hilly course.. |
| | cruised 5 EZ -- super EZ HR close to 142-145 most of run... resting tomorrow and racing Sunday : ) | |
| | Raced half marathon today.... 1/2 mile warm up... yes not a very long warm up but I was running late and unfortunately did not have much time to get loose. Once I got to the race venue.. Sasha said to try and hold 7:00 minute miles .. gave it my best and held 7:03 miles for 13.1 avg HR was 178 final time 1:32:20 ended up 8th overall for the park to park 1/2 marathon.. I am happy with the results not only because it is a PR, but more so because it was a fairly hilly (rolling) half and alot of it was on trails /gravel... well back to bumping up my mileage again and maybe another half in August... Definitley feeling I will be able to run a BQ time come October if I continue to put the miles in ... | |
| | EZ 6.2 mile run toinght recovery run avg HR 142-145 bpm pace was 8:54 miles. Felt sore but OK another Ez run or two this week and I should be good to go... |
| | ez 8 mile recovery run. avg HR was 140 bpm pace 9:20 second miles. Legs still a little sore. But I had a nice cool night to run, however the rain & lightning was not that appealing. I was fortunate that the skies opened up for me the last 30 minutes of my run ... |
| | EZ 8 avg HR 144 pace at 9:00 Mile |
| | ez 8 miles again tonight. Averaged 8:45 per mile with an average HR at 145 bpm. Nice run tonight legs are starting to loosen up a bit after Last Sunday race. Probably will opt for a 12 mie run tomorrow and take Sunday off.. |
| | Ran 6.2 tonight Very EZ temperatures were in the low 90's with humidity in the 90% pac was SLOW. HR was HIGH : )~ do not like to run in extreme heat. cut the run short..... | |
| | ran an EZ 9 miles yesterday avg HR was 146bpm... Pace was 8:48 per mile |
| | HAPPY 4th : ) EZ 9 pace was 9:05 per mile HR Avg was 149. Very humid out there today..... |
| | Very hectic day at work and got home late. Feeling bad that I skipped my run today, my legs have been a little sore and I was fairly tired from a long holliday weekend so maybe it was for the best.. |
| | ez 9 miles tonight. Avg HR was 141 bpm Pace was 8:55 per mile. Felt OK legs have been a little sore but once I got going no problem going to run next few runs EZ effort |
| | 17 mile run today avg hr was 147.. My avg pace was 8:35 per mile | |
| | Rest ez bike ride of 10 miles or so with kids : ) |
| | ez 9 miles tonight avg HR 146 pace was 8:43 min miles. Felt good tongight not overly sore from long 17 mile run on Sunday. |
| | EZ 9 miles tonight avg HR 146 pace was 8:55 or so ... took it nice & ez tonight : ) |
| | EZ 9 HR avg 146 pace was 8:45 per mile... humid as can be tonight : ( No doubt I love the summer weather but for running I like that 40-50 degree stuff the best !!!! |
| | 3 EZ miles in a hurry tonight so had to cut run short... |
| | 11 miles EZ 94 degrees very humid... HR was 147 pace was 9:20 per mile VERY slow byut had to go EZ in the heat... |
| | feeling under the weather to day so I opted not to run.... I hate taking 2 days off in a row but maybe it is good for the legs... My rationale for not feeling guilty.... | |
| | another day off, unexpected visitor that I havenot sen in years was in town & came over for dinner. Feel guilty about missing somany runs but will definitley make it up over the next few weeks with consistent training |
| | 9 mile run avg HR 150 pace was 9:06 per mile.. 88 degrees humid : ( | |
| | 9 mile tonight. Ran the last 2 1/2 at decent 7:30 pace... Still hot in OHIO the repreive is coming tomorrow will dip down to the 80'S : )~ can't wait |
| | 5 A.M. avg HR 146 pace 8:50 per mile... Will be doing 4 this P.m. Ran 4 tonight nice & ezavg HR 140 BPM pace may have been 9:25 just cruising real slow and EZ tonight .... |
| | 20 mile run today total time 2:56 AVG HR 152 bpm Avg pace was 8:49 second miles Started feeling sluggish mile 16/17 Last 2 miles picked up pace mile 19 I ran in 8:15 mile 20 I ran in 6:45 glad I got a long run in to end the week with a somewhat respectable mileage total. I will shoot for 6 10 mile runs next week to get 60 .. | |
| | EZ 7 miles tonight avg HR 147 pace was 8:47 miles... Felt good overall legs a little sore from 20 mile run Sat... |
| | Hectic day business travel interuppted training |
| | Made up for lost mileage today with 15 mile run avg HR was high 154 pace was 8:52 per mile but VERY VERY humid... |
| | 10 MILES VERY HOT / HUMID PROBABLY 9:30 PACE... |
| | ez 7 tonight no HR monitor no watch.... | |
| | 10 miles tonight first 6 miles were EZ 8:21 per mile pace HR avg 145-149 then mile 6 was 7:13 pace mile 7 was 7:03 pace mile 1/2 mile recovery jog then mile 7.5-8.5 was at 6:45 last half mile at 6:25 hr was 180-185 for this mile...8.5-10 was recovery jog ez pace / effort with the temps in high 90's and humidity the same. I did this run inside on treadmill. May have to opt for treadmill again next couple nights as I see no repreive from these temps for the next few days..... : ( | |
| | 4 at lunch on treadmill first mile 8:45 next 3 mile 7:56 evening run of 6.2 very hot humid took it ez HR was suprisingly low at 145 but pace was 9:20 miles : )~ doggin it in the dog days of summer !!! |
| | 4 EZ at the Y on the treadmill pace was 8:15 per mile or so |
| | 9 miles tonight EZ pace 9:09 miles Avg HR was 143 just cruising tonight felt nice temps cooled down some... not as humid.... | |
| | EZ 10 miles tonight avg HR 145 pace was 8:59 per mile : ) |
| | 10 miles today VERY HOT VERY humid slow pace probably 9:30 per mile HR very high159 for AVG |
| | rest day of golfing & swimming : )~ |
| | 5 ez tonight HR was avg 145 or so pace was 8:40-8:50 per mile |
| | 10 miles tonight avg HR was 148 bpm pace tonight 9:10 per mile. Last 5 miles were definitlan first 5 as the temps cooled down |
| | first 4 miles EZ effort probably 8:50 miles HR was 145 in this zone next six miles at hard effort Pace was 7:19 per mile avg HR was 178 not sure why this effort felt so hard as I have ran faster and for further distance.... |
| | 10 miles tonight avg HR 149 pace was 9:09 second per mile. Littlw sluggish after yesterdays effort legs a little sore but not too too bad |
| | Ez 8 miles tonight Pace was 9:08 per mile HR was 145 |
| | 22 mile run today. Avg pace of 9:15 per mile. The first 11-14 miles my AVG HR was probably 145 and my pace was exactly 9:00 per mile. The last 6-8 miles were not as kind. I did pick up the tempo at mile 16-19 and a good portion of that was uphill. After that my HR stayed very high 165-175 range for the last couple miles which were not fast miles maybe 10:00. I was pretty tired the last two. Maybe beacuase I did not eat anything before the run and it really warmed up when i was out there. Also I ran 8 Miles at 7:00 P.M. the night before then Ran the 22 mile run at 9:00 A.M. ?? My twenty mile run three weeks ago did not seem nearly as brutal and it seemed I had more left in the tank at the end of that run.. OK No more whining....I plan on trying to get in two more 22-25 mile runs prior to Marathon on 10/15.... | |
| | rest again. I think I have been pushing a bit hard a bit fast I am reducing mileage for next week or so then easing back into. I want to stay focused as my qualifying race is less than 9 weeks away. trying to decide if I should run a half - marathon 6 weeks out or 4 weeks out from my qualifying race... |
| | 3.8 ez recovery. maybe 9:30 ish HR 135 range tomorrow may do 6 and then 6 or 7 each night VERY EZ rest of week. |
| | Ez 6 mile run tonight avg pace was 8:45 no HR monitor tonight legs feeling better after couple days off and some Ez miles. |
| | restr / day off arch of foot was really hurting to walk on today, not sure why soo I took the day off |
| | 7 miles tonight arch is still hurting but not as bad might be the shoes need turned in for a new pair? or else i am turning my legs over in a goofy way? |
| | done with a much needed break to let myself recover mentally & phyiscally now I hope to buckle down and focus the next 56 days / 8 weeks until the Columbus Marathon where I hope to qualify for Boston... Tonight a little too anxious from all the rest first mile 8:05 mile 1-2.5 6:36 second pace (sucking some wind) mile 2.5-3.1 7:05 pace (had to back off as I was sucking wind. 3.1 was 22:00 Mile 3.1-4.5 was 9:17 pace (nice recovery pace) Mile 4.5-6.0 6:54 pace mile 6.0 - 7.0 6:36 pace overall run 7:25 pace for 52:01 effort felt hard but I am glad to see I have not lost all my speed. I have not tested my fitness very frequently with my increase in mileage over the last several weeks all have been at a slow 9:00 pace. I plan to incorporate 1 spped day a week for my confidence as much as anything... I am thinking I will be better off running a half marathon 4 weeks out from my marathon instead of 6 weeks out. I will shoot for the airforce marathon September 16th and run the half there that gives me 26 days to get ready for the half... I hope to PR or at least run 25-30 seconds faster than my marathon pace which will have to be 7:28 or faster so I will have to run in the 7:00 range for the half. This race will set me up with exactly 4 weeks between the half and the marathon to get ready. I figure 1 week of ez recovery work with my final long run a week after the half then 1 week of decent mileage and two weeks taper for the big day.... Hope it works... I think I am going to very my mileage & pace from day to day for the next 8 weeks 7 miles tempo some days 9 EZ others etc.. to break up the monotony. Definitley hate to see summer dwindling but I can not wait for the cooler tempps to run in : ) The week of made me feel guilty but I think it was much needed mentally & physically... | |
| | ez 5 mile recovery tonight pace 9:03 per mile HR 145. Felt pretty good after tempo yesterday legs were a little tight |
| | EZ 8 tonight HR 151 pace 9:06 per mile. |
| | avg HR was 147 pace was 8:35 permile felt good nice 70 temps .. love the recent weather trend running wise... |
| | 5 miles 7:03 second pace per mile. Done with my two weeks of reduced mileage, will get back to the 50 mpw range this week. |
| | 6.2 tonight HR 152 pace 8:41 per mile. |
| | 7 miles at 9:05 pace HR 145-149 for run. effort felt EZ |
| | 5 miles tonight pace was 7:03 per mile felt pretty good tonight | |
| | 7 miles ez pace 8:30 HR 147 |
| | 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... |
| | 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 | |
| | 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. | |
| | 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 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.... |
| | 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 : ) | |
| | 4.5 miles ez did not time, breaking in new shoes foot acting up a bit, guessing the cortisone has run it's course... |
| | NO running tonight had a bad tummy ache, the rest robably does me some good anyway. 12 more days til my race : ) |
| | 5 super ez miles today. pace was purposly slow.... aiming at running next few runs very ez to let legs heal up during taper... 11 days out... |
| | The lord must not have wanted me to run tonight we had golf ball and larger size hail followed by thunderstorms and tornado watch's... so no running. |
| | 5 ez miles today. foot felt ok for a change, I have a special arch support / wrap plus heel cup. The ez running & reduced mileage / effort is probably good for the foot : ) 9 days to go.... | |
| | 5 miles at 8:20 pace per mile. Felt pretty good tonight |
| | 5 miles pace was at 8:24 per mile, legs a little tight maybe from tapering or maybe from running last night. Also had deep tissue massage today. I definitley do not care for the taper time, I am ready to run now and see how I do. |
| | 5 miles tonight first mile 9:21 up hill next 4 @ 8:17 pace felt good/ez. 5 days till marathon | |
| | rested tonight. Spent some time with the family and went shopping. |
| | 5 miles tonight pace was 8:10 per mile felt good. Tornado warning sirens during the run added a bit of excitement tonight. | |
| | ran 4 miles at lunch on treadmill. pace was 8:30, getting massage tonight then resting tomorrow and may jog an ez mile or two on Saturday. I registered the kids for the fun run Saturday so they are excited that they get to race with the mascots & clowns. |
| | got my cortisone shot today now gonna go get some halloween costumes for the kids, eat some pasta put the feet up & relax : ) | |
| | rest little ez jog with the kids as they both participated in Fun runs today |
| | Race: |
Columbus Marathon (26.2 Miles) 03:15:55, Place overall: 288, Place in age division: 49 | | First attempt to run a Boston Qualifying Marathon, qualifying time for me is 3:15:59 or better. I have run 2 marathons prior 1st was the Columbus in 2004 (my first was more to say been there done that did it in a semi respectable 3:52:50) The other was at Ironman Lake Placid which was a 5 hour shuffle & suffer. I thought I had a decent shot as my half marathon time 4 weeks prior was 1:28:49. All the running calculators told me I was capable of a 3:07 marathon. Only problem was my foot blew up with a bad case of PF after the 1:28 half, so I saw a Sports medicine Podiatrist, Rested the foot for 8 strait days got a shot of cortisone and skipped my last scheduled long run. This had me concerned because my last long run was 7 weeks before the marathon and was only a 20 miler. Also I drastically reduced my mileage in the 4 weeks leading to the marathon with my foot acting up. Race Day. Typical pre-race ritual for me... diarrhea, not sure why this always happens it is not like I am going to beat anyone, I must put to much pressure on myself or anxiety gets the best of me? so 2-3 sit & squirts later out the door and on my way to the start line. Show up 25 minutes prior to the gun do some light stretching and a mile VERY EZ warm-up. I fall in with the 3:10 pace group at the start line, my plan was to go out with the 3:10 group and hang until mile 15-20 If it was tooo tough I would back off the pace, if I felt good I would turn it on at mile 20. miles 1-5: so ez & smoothe hitting the splits and enjoying the run, drinking Gatorade at every aid station. miles 6-10: little side stitch at mile 6 went away after a few minutes, I pass up on drinking at an aid station as I think I may be drinking to much with he side stitch still with the 3:10 group and the pace is comfortable. mile 10-15: still hanging with the 3:10 group, I am starting to feel the pace taking it's toll now. I get another side stitch so I skip another aid station and am alternating Gatorade / water. mile 16-18: still hanging off the back of the 3:10 pace group..I have had to relieve myself for quite some time so I make a break for a big pine tree at mile 18. stop and do my business in about 20 seconds. hamstrings and calves do not like the fact that I stopped Uh-OH, legs do not respond kindly to me when I start running again, the uphill on mile 17 did not treat me well. I can see 3:10 pace group up ahead, I just want to keep em in sight. mile 19: mile 19 I am about a minute behind the 3:10 pace starting to really hurt. I employ the 20 second walk break at every mile marker strategy. mile 20: I get to mile 20 and am 1:30 off the 3:10 pace. No 3:10 group in sight, I am on my own, still hurting and walking 15-20 seconds at the aid station. mile 21: I see my family low five my kids and put my best doing good face on : ) off the 3:10 pace by two minutes. mile 22: ughhhhh everything hurting after the long downhill walk the aid station for 30 seconds. have no now I am really worried that I can break 3:15:59. slowing down and taking it ez is sounding real good. Breathing is pretty labored. mile 23: same deal walking the aid station for 30 seconds, pouring two cups of cold water on my head and sucking wind, I don't know if I will make it but I still have a shot. I keep telling myself 2 more miles to go( my math stinks) Mile 24: really feeling it now, I have fallen way off pace and am suffering, I think I need to average 8:00 minute miles to get there in time ( whoops I forgot about the .2 told ya my math stinks) I say a couple prayers, so again status quo, I walk the aid station for 30 seconds douse myself with water. mile 25.2: I have exactly 8:00 minutes to bring it home, I skip my walk this time I grab a Gatorade two cups of water pour em on my head and start to think of anything and everything to motivate myself. OK, I promised my 8 yr old daughter a trip to Boston, I told family & friends I was going for a Boston Qualifying time in this race, I have trained way to hard to quit now. I kept saying push until you fall do not stop or slow down unless you are on the ground, this I repeated several times, it rhymed and was motivating. I am Breathing like I was a 90 yr old. Mile 26 to 26.2: I turn the corner for a downhill dash on bricks mind you, I do not hear the crowd, kind of strange I was seeing black spots the last half mile, not sure if it was sweat or I was a little loopy? Anyway clock is 3:15 could not see how many seconds. I had to look like I was a special Olympics athlete the way I was sprinting (I mean no disrespect as I have worked with the mentally handicapped and care a great deal for them) but I know I looked ridiculous. I actually do the lean forward thing the last few yards / feet. I think I cross in 3:15:59 (unfortunatley I was looking at the clock and I do not know where the tape / chip timer is in relation to the clock) that would get me to Boston by the bare minimum qualifying standard, but I am not sure. I am done I go in to the chute get the mylar and get to the chip removal. They take off my chip and I stumble around delirious try to eat a bagel, spit it out, try to eat an orange, spit it out, can't drink. Someone asks if I need medical. I say sure. Go to medical I could barley move my legs on the way there they want to give me an IV. Wait I hate needles. (not one for being penetrated), not sure how I made it through my military service with my fear of needles). They take my temperature. I am at 93.5 degrees, off with the wet clothes and they wrap me in blankets like a baby. Doc tells me if I can drink he won't give me an IV. I drink and I drink some more, then I drink a little more :) I have never been this wiped out after any race??? half an hour later I go meet the family, everyone is congratulating me on qualifying. I tell them I do not think I did. I go home look up the results on the computer. Final time 3:15:55. I made it by 4 seconds. I guess I made it exciting for my little group of spectators. I almost feel guilty qualifying by the bare minimum, not sure I deserve to run with the best that 3rd Monday in April. I think I could have possibly run a minute or two faster if my last 4 weeks of training would not have been interrupted by the foot, maybe I need to work on endurance more, my calculator said 3:07.... I run a 3:15:55 I figured I would at least be 3:12 ish... I have looked at my results 5 or 6 more times to make sure they did not change, I look at the qualifying standards on the BAA site 2 or 3 more times to make sure they give you the :59 second buffer. this morning I still feel like complete and total dookie, I am really wiped out today at work, lunch time will be a nap. I did decide to register for the 111th running of Boston this A.M. so I signed up : )~ | |
| | rest today... I want to thank everyone for the post race congratulatory comments, but more so for the constant comments throughout my training. Frankly I searched the internet via google for any and every tip on HOW TO qualify for Boston and I came across this site. Once I joined the sight and started logging my runs. I held myself accountable to this sight and more so the other members of this sight. I made it a priority to log my run or lack of running regurally to keep myself on track. Sahsa. Thanks, not much more I can say other than the fact that I sincerely thank you for your'e advice throughout my training. You are obviously an individual who cares a great deal about not only the sport but peoplethat is evident by the time you dedicate to helping others. Funny that my professional career just so happens to be in the Sales in Marketing feild, so I am going to sit down in the next few days and do some brain storming/extensive researchand look at some things that may work for you to acheive your goals for this web-site. I think I may have a few ideas that will help you increase revenues / drive increased membership. I will be sending you an email with a list of things that may be worth looking into by the end of this week. Personally-my running is going on a 1-2 week hiatus for the foot, then I head to Panama city to sign up for Ironman Florida. I have 1 major life / fitness goal left to accomplish and that is to qualify for Ironman Hawaii. Running wise I will reduce overall mileage but should hopefully maintain fitness through the additional cardio of cycling / swimming. I plan on continuing my blogging on ths sight although some of my blogs will be cycling / swimming related for daily mileage.. Thanks again. |
| | Update had surgery 3 days after my marasthon for a deviated septum. I am allowed to return to excercising in a coulple days. Heading to Panama city Beach Florida to watch Ironman Florida this Saturday and Sign up for Next Years Race. Can't wait to lace em up again. |
| | 4 miles at 8:02 per mile pace... Finally back at it took 4 weeks off to heal the foot. Frankly it still hurts a bit and I have been bad about stretching etc... But time to get back into gear |
| | Today I did not run but I rode my bike on the indoor trainer for 45 minutes, I will log miles for running based on time of excercise. My running will be reduced as Cycling / Swimming increases. I need to start building base in all 3 again. Goal is to be at 18-22 hours per week between the three disciplines by end of february.. |
| | Ran to pick up my car from Elimident. Had to have it fixed from major hail damage a month ago. was fun running inn circles trying to find the building and where my car was..... Pace was probably 8:30 per mile felt good... | |
| | Spun on the bike for 45 with some pick up intervals |
| | Cycled 50 minutes with some intervals and one leg drills |
| | ran 4.5 miles tonight pace was at 8:35 per mile |
| | swam 20-25 minutes with some fast 100 repeats. Biked 45 minutes avg HR 130 | |
| | ran 5 HR was 146... gobble gobble |
| | 6.2 very ez pace 9:00 miles HR 142 |
| | cycled 60 minutes avg HR 127 did some intervals & 3 sets 1 leg swam 20 minutes at lunch |
| | I will use 7 miles for today. Swam 1400 yards at lunch then ran 5 ez in the evening avg HR 143 for the run |
| | lifted today. 4 sets of 5 at 160 on da bench tri's & bi's all beach muscle stuff : ) |
| | cycled 90 minutes avg HR 135. using 9 min running miles as wquivelant mileage / time for cycling. Hence 90 minutes cycling = 10 miles running.... Can not think of another way to capture acuratley but aerobic wise it is very similar with the exception of much less impact for the cycling... | |
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