Philippians 4:13

Figures, my first taper day (no doubles) and it is 32 degrees this morning.  Hopefully that means a nice warm lunch run...maybe even in shorts!

Overcast and cool at lunch today for my last hard run before the race.  1.75M easy warmup with Dan S. then intervals:  4x0.75M and 1-0.5M with 0.25M recovery.  Times: 1-4:03 (good!), 2-4:19 (yikes), 3-4:08 (ok!), 4-4:17 (gulp!), 5-2:39 (right on!).   The 2 even intervals were against a modest headwind out of the north, but it shouldn't have slowed me as much as it did, I suspect I let my form go bad.  Overall happy with the effort and resultant pacing (between 5:17-5:48/mile).  Finished off a total of 8.25M back to the office in just under 55 minutes. 

Now, as a point of comparison,  I was happy with 2:39 for 0.5M.  Nick Symmonds just ran the 800m at the US indoors in 1:48...Now that is cookin'!!!  I ran a 4:03 1200 (0.75M), Leo Manzano ran 1500m in 3:49...dang!   If only to run that fast...

My left leg was sore this morning after yesterday's intervals.  Really easy early this morning on a cold but calm day.  6M in 51 minutes, my leg felt better as the run progressed.  Only run today to rest up.  (tornado)

Slept in until 4:30am and went out for an easy 5M in warm temps (38 degrees) and a light rain.  I was pretty wet by the end of 1M, but then the rain let up a bit for the rest of the run.  Left leg feeling much better (lots of stretching and using The Stick) during this run.  Ran without a watch, but time was around 38 minutes.  (Tornado)

I have been getting a little worried the last couple of days as my left leg has been twingy...ITB, groin, hammy all tight or tender.  So I went for my planned lunch run today with a little hesitancy.    But, my leg feel 100% better after the run, yeah!   4.75 in 33:39 on a nice mild day which is close to the projected race conditions on Sunday...42 degres, light wind, mostly sunny.  I ran in the same level of clothing I am anticipating for the race, shorts, long sleeve tech shirt and no gloves and did fine (hands a bit nippy but not bad).  I will wait until race day to decide on long or short sleeve shirt with or without my arm sleeves.    Feeling much better after the run!

Bonus, just checked my airline reservations and I have the first class upgrade from SLC to Baltimore...flying in style with food and beverages and big comfy seats!  The benefits of Medallion status are few, but this is one of 'em!

Most likely last run before the race on Sunday due to travel tomorrow.  I wanted to test the weather/clothes factor today so I again wore shorts, long sleeve shirt and light gloves in cool (35 degrees with a gusty wind out of the north) cloudy and windy day.  Temp was ok, legs were fine and hands were a bit nippy but not bad.  Right now forecasting 35-45 at race time with sunny skies and a NW wind of about 10MPH so this was a good test. 

3.25M in 21:38.  2M easier (6:40-6:55), 1M at slow MP (6:20) then easy back to the office.  A good run on  kinda crappy day.

Looks like last year's champ (2:40:30ish) is returning, so I will have at least 1 person to run with on Sunday.

I made it to Baltimore and got to the expo/registration about 15 minutes before they closed for the night.  All set, now for a good night sleep (I wish!).  Watched "Blind Side" on the plane and read the story in Runner's World about Scott Jurek for some inspiration for the race.  Hope it works.

A really good race for me today and I want to thank God for my strength and focus today!  Finished in 2:40:18 for first overall and I believe I broke the Masters' course record! 

A really well supported smaller race with great swag (a tech shirt and a great gear bag).  The race starts and ends at the same place (a local high school) with lots of parking and a warm place to wait until right before the start.  I sucked down a PowerBar Gel, did a 2 mile or so warmup (about 14 minutes) then got to the starting line.  A beautiful day for a race, high 30's to low 40's and lots of sunshine.  A good breeze out of the northwest made from mile 8 to 19 a bit harder but easily manageable.

My strategy for this race was different than most of my others as I wanted to run even splits so I went out a bit easier and it paid off as I had gas left at the end of the race to maintain a decent pace (not slow a lot like other marathons).  Fueling was good through the race using th PowerBar Gels so that added to the strategy.  I ended up running the first half in 1:19:45ish at the official HM mark and the second half in 1:20:40ish so not too bad, I think I could have done a bit better in those last 5 miles if I knew I was being pushed more. 

I went out at about 6:10-6:12 pace for the first 5-6 miles and ran with a HM guy (Sergio Flores from Logan!!  He lives in Baltimore after playing professional soccer.  Thanks for the company and taking the wind dude you were a big help!) which helped a lot.  Up to 6.5M I was in second place then I hit the downhill 0.5M section hard and kept pushing back up the hill after the turnaround and dropped second place for good (ended up just under 4 minutes ahead at the end).  Sergio was great taking the wind until the HM split and he took my sleeves for me so I could pick them back up from him at the finish (he ended up in 4th place!). 

After that, it was really lonely and windy and it felt like uphill the whole way until the turnaround at 19M.   At the turn around I saw that I was up on second place by about 0.75M and I was still pulling away based on how he was running, so I might have mentally relaxed and lost a few seconds per mile.  On the way back I realized it wasn't quite uphill but good rollers.  At mile 24 my left calf started twinging so I had to back off to about 6:12 pace to the finish but that is much better than I have ever done (except SGM!).  I came through the finish and for the first time in my 3 wins broke the tape!  I am very happy with the result, would have liked sub 2:40 but will take this time and the win (a old guy from Idaho wins a marathon in Maryland...go figure!). 

Overall very happy with the result and I believe I ran dang close to even splits (I will check the GPS soon to verify).  I even had a chance to shower after the race before the awards then stuck around to chat with the other runners (including the women's winner and Sergio and a 68 year old who ran a 3:24!).  Nice plaque and $$$!! 

Now off to enjoy the afternoon and the nice day (looking for souvenirs for my kids). 

Splits:

1-6:04

2-6:12

3-6:15

4-6:10

5-6:06

6-6:00

7-5:42

8-6:05

9-6:02

10-5:57

11-5:54

12-5:57

13-6:02

14-5:58

15-6:06

16-6:05

17-6:04

18-6:04

19-6:07

20-6:04

21-6:05

22-6:12

23-6:12

24-6:13

25-6:11

26-6:16

0.2 (0.35M on GPS)-2:10

Recovery day!  Slept like crap last night...legs hurt, stomach hurt, finally got to sleep and slept until about 7am (very late for me). 

Time to kill today until I pick up a colleague and head to our meeting location.  Beautiful day here in Baltimore, too bad I am too sore to go for a run!   I ended up going to downtown Annapolis and walking around for a few hours and spending some time just chilling on the docks by the bay.  Afterwards, went to a HUGE outlet mall to look some more for stuff for the family.  I will count all the walking as 2M easy recovery. 

After a good night of drinking with the boys last night, got up early to get in a recovery run nice and easy.  The first 3M sucked as my legs were a bit stiff and I had a side stitch I just couldn't get rid of.  After that, the stitch went away and I finished 7 laps on the high school track and ran back to the hotel for 6M in 51:08.

Off to a day of meetings that went ok.  The weather is fabulous so after work I had to go out in the 60 degree temps and ran 4M in 28 flat with no shirt on...another first for the year!  A highlight of the trip.  Then off to dinner and drinks with the fellas...

Oh, yeah, did I mention that I got to DRIVE a M1 Abrams tank today...now that was fun, what a rush.  Damn, that is what makes me like this job again!

7M early before breakfast and work.  1.25M to the high school, 18 laps of  the track and back in 52:18.  Nice and easy on a cool but pleasant morning.  1 more day of work then heading home early tomorrow.  

Finished up with work meetings then headed to the hotel by the airport.  It is a beautiful day outside (55, no wind, partly cloudy) so I decided to get a run in as I don't know if I will get one tomorrow.  5M in 39:40 on the BWI trail.  Nice, now I am excited to get back home.

Got up early to get the airport to check in bags then did 2M of walking up and down the terminal before boarding the flight (first class again!).  In SLC, walked 2M miles waiting for the flight, so I will count this as 2M easy. 

After getting home, I went for a mile run with my son who did it in 9:40, then I finished off 5M in 40 minutes on a sunny, cool and windy afternoon.  It is good to be home!

I slept in and went out around 7:15am after Kami got back from spinning.  Cool temps, sunny skies and no wind!  Nice and easy 7:43 average pace for the run in 1:17:22 for 10.05 miles.  Now for a day with the family.  

11.12M this morning in 1:30:37.  Most of the run was with Rob (robpod) and Andrea in cool, cloudy and mostly calm weather.  Nice to get out and run with good friends.  My left leg is a bit tight, especially the calf and achilles so I will watch it, stretch and massage and maybe take tomorrow off (busy day at church and with family anyway).  

5M early before a long day at church in 37:50 on a cool morning.  My left leg felt a lot better than yesterday!  Long day at church (9am - 4:00pm) dealing with a lot of controversy and turmoil right now in our congregation.  Good meetings, but now I am really tired.  A busy work week again this week but looking forward to the fun on Friday with my buddy Kevin!

6M in 48 minutes at 4:30am on a cool but calm morning.  Just easy, legs feeling good.  (tornado)

6.25M around the greenbelt at lunch in 44:54.  Beautiful weather, sunny, light breeze and about 40 degrees.  Nice day to run in shorts, long sleeves and light gloves.  Left leg a bit twingy but not bad.  Nice and easy with the last mile as the fastest (6:57).  Overall a really  nice run.  (Trigon)

4:30am, 7M easy in 57 minutes on a cool calm morning.  I have been getting a light stitch in my right side the last couple of runs that doesn't hurt but is noticeable, not sure what is causing it. (tornado)

5M in 35 minutes on a nice day on the desert.  It seems that the side stitch happens when I run slowly, so I guess I need to pick up the pace!  (Trigon)

7M in 59:21 at 4:30am on a cool calm morning.  I felt old today, everything felt a bit sore and I got the stitch in my side again.  Got the run done and that is about it.  

Heading to Vegas today for work meetings then my buddy's bachelor party this weekend!

No run after work, spent St. Patty's day on the strip with co-workers.

7M before work on a warmer morning.  Ran down to the watershed and back.

13M after work.  Ran through the watershed park a lot to get the mileage in.  Got back to the hotel right before the windstorm hit (60 mph winds).

10M before work meetings on a nice warm morning through the watershed park again.  After work, spent time looking for souvenirs for the family then checked into the hotel (Vdara...nice!) to await Kevin, Scott and Corey.

Picked the boys up from the airport, back to the hotel to get ready for the night.

As the saying goes, what happens in Vegas stays in Vegas (good thing...bad night).  Kevin better have a great marriage to make up for this night!

No run.  Got up (with hangover) to get to the airport in time.  Got home in the early afternoon then a busy day with the family.  Dang am I glad to be home and out of that town. How anyone lives there, I have no idea.

No run today as I am still recovering from Friday night (finally feeling better), but mostly because I have a busy day at Church again today and have plans for family activities. 

7M in 57 minutes on a warmish (39 degrees) but very windy (30 mph) day.  Nice and easy and early before getting on a plane to Detroit.  I am tired of traveling...(Trigon)

5M on the TM at the hotel in Detroit because it is nasty outside (wind, rain, cold) in 32:15.  1M easy, then 4M starting at slow MP and progressing up to 5:52 pace.  (tornado)

6M in 40:30 on the TM at the hotel because I didn't feel like facing the dark and the cold outside this morning.  Off to a long day of meetings. 

7.5M at 7:06 pace on a nice evening after finishing up a long day of meetings.  Fly home early tomorrow (and glad to be home). 

5M in 33:30 in the later afternoon after returning from Detroit.  I am glad to be home and see the family!

6M very slow this morning, but good to be running in IF again.  Will get out again at lunch. (tornado)

6.5M in 44:15 (6:48ish pace) around the greenbelt on a cool overcast day.  I wasn't sure if it was going to rain or not but it held off.  Easy paced run and was actually outpaced by Dan S today...his training is looking great for Boston!  (Trigon)

Slept in and didn't hit the road until about 6am. I ran 9M at a 7:35 average pace on a cool and windy morning. Started off slow (8:30) then sped up to 7:15ish pace for several miles. I went out for 3M after dropping the kids off at school in 22:50.  Now off to Boise for the weekend.

8M run in the Boise foothills with my buddy John.  Great trail run, I haven't done that in a while.  Nice conversation and good times climbing the hills n 1:03. 

Kami did a 27 mile bike ride while I took the kids to the discovery center.  Then we did some shopping before taking the kids to "Diary of a Wimpy Kid"...good movie!  Dinner, shopping, swimming in the hotel pool...a great family day!

8M in 59:22 from the hotel through the neighborhoods on a warmer but windier day.  Had to stop for a pit stop but otherwise a good morning run before the family got up for the day.

Kami is doing another ride with her friend Jennifer today (35+ miles), then taking the kids to the Zoo and a bit more shopping to finish off the family weekend in Boise.

The Zoo was fun, did some quick shopping then had dinner with friends and a family dip in the pool to finish off the day.

8M on a very warm but windy morning through the neighborhood from the hotel. I was way overdressed and ditched the vest/gloves/earband on a fence for most of the run.  Heading home today after some last shopping stops.  A great family weekend away!

It was really crappy outside all day today, so I slept in, went to work for half a day then came home.  After playing some Wii with the kids, I went to the gym to hit the TM while they went for a haircut.  

1M warmup in 6:40ish then a 7M tempo run progressing up to low 5:00 and high 4:00's for some of it to finish 8M (including w/u mile) in 47:35 (5:57 pace).  Then I got a drink and did 2 more miles easier to finish 10M in 1:00:35.

The guy on the TM next to me kept looking at my pace as I sped up and then looking at me, talking to his buddy next to him then he got off shaking his head after I had finished 3M...he, he, he...come on back for the rest of the run!  Off course, afterwards I could feel the workout and really needed fuel and water! 

Picked up my son from the stylist then we played more Links Defender on the Wiii...we kicked some butt!

6M recovery run early outside in good weather in 48:47.  Legs a bit sore from yesterday and my wife had to work so I just put in an easy 6 miles.  Hope to get another run in at lunch out at the site.  (tornado)

4M at lunch on a decent running day in 29:15 for another easy recovery run.  (Trigon)