Philippians 4:13

7M easy early this morning in cool but calm conditions. Recovery run from yesterday and shorter since my wife had to leave for work by 5:30am. Also had to quick for nature call. Overall a nice easy run (no time, no GPS or watch). (T3)

Will try to get a run in at lunch...sunshine right now but extremely windy!

Got out at lunch after meetings. Sunshine, 40 degrees and the wind had totally stop! Nice 5M with no watch but ran by moderate effort at first then increased to what felt like easy MP. Overall a good run, had planne on 4M, but with the weather I stretched it out. (T2)

8M very easy early this morning. Cool (31 degrees) with a light wind, so actually it was a nice morning for a run. Slow and easy this morning, just not a lot of "oompf"...I think I am really ready for the taper. Planned 6-7M, ran 8 so at least that was an improvement. (T3)

About 95% sure that I am not running Strider's HM this weekend and will instead stay home and run some hills and possibly a time trial Saturday/Sunday.

5M on a wet but warmer day at lunch around the greenbelt.  The snow/slush was coming down pretty good but it was warm so it was melting as soon as it hit the pavement.  I overdressed but wasn't too  hot.  I ran 5 miles at a slow MP (6:20 avg, 31:40 for the entire run) which felt pretty easy and controlled.  I could have gone faster but was dodging puddles and weary of slick spots.  Overall a good run.  (T2)

6M early and easy this morning. Cool (31 degrees) and windy but otherwise ok. The run was good, I felt like the effort was easy and the form (especially the toe off) was pretty good for 4:30 in the morning. Luck must be with me as 10 minutes after I got home, the weather turned and precipitation started. On my way to work it was coming down hard with heavy, sticky snow! (T3)

It was still a blizzard outside at lunchtime, so I opted for the TM at the gym for a fast MP workout. 0.5M at 6:30ish, 4M at an avg. 5:45 pace, then 0.5M cooldown at 6:22 pace. Overall an easy 5:53 pace which felt super easy...good workout. (T2)

Having friends over tonight for pizza, beer and movies in preparation for Boston...watching my Boston 2006 DVD then "St. Ralph".

Got out this morning in cool (30 degrees), sunny and slightly windy weather with Lynette and Andrea for a mid range run with some up tempo intervals.  14.5M total run.  First 3M easy, then started running 0.5 - 1.5M intervals at goal MP (or at least effort based on the headwind running north).  Ran as many of the hills as we can find in IF (Freeman Park and Snake River landing).  In particular I hit the 1.5M hill through SNR at 5:45 pace (from 10 - 11.5M mark).  Overall a good run at and avg. 6:47 pace (1:38:26) with some good speedwork.  Ran without water or fuel and felt good throughout.   Taper now begins for Boston! (T2)

A beautiful day for a run, sunny and almost 50 degrees with no wind. I went out after church and after taking my son to the community care for an x-ray on his thumb (ends up it was just a sprain from playing tackle yesterday).  I met Andrea and Rocky at the base of Sunnyside hill for a hill workout.  0.5M warmup then tackled the hill for 3.5M at an avg. 7:30 pace, then 3.5M back down at an easy 5:25 pace.  Nice even effort both ways, which felt good after yesterday's workout.  (Stratos 3)

I am on business travel all this week, so I got up early to get a run in before the early flight out.  A really nice 6.5M run on Sunnyside at an avg. 7:00 pace (good for a 4am start).  Hope to get in another run tonight then probably 1 run each day (Wednesday will shoot for 2).  Mileage this week at about 50 miles for the taper.  (Stratos 3)

4M easy after getting into the hotel and going to dinner. Needed to get out and shake out the legs after a day of travel and to work off the dinner. (T3)

6 easy miles early on the rolling hills around the hotel. Nothing special, just a good taper run. Meetings today then off to new location. (T3)

Got done with meetings early and caught an earlier flight to Cincy.  Went to dunner (lunch/dinner) with coworkers, then back to the room to rest.  Got antsy and decided to go for a run in the cool, windy weather.  Did a good hill workout up to Drees Pavillion in the Park and back down.  Up:  7:10 pace, down: 5:40 pace, flat: 6:20 pace.  Overall 5M in 32:04.  Nice run that was not too hard but had some decent strength and speed.  (T3)

OK, 1 more mile as no one was in the bar yet.  (T3)

6.1M early and easy down along the water front and the levee.  Ran through nice neighborhoods and a nice entertainment complex.  Pace was easy and relaxed (7:45) in cool but calm weather.  Nice early morning run overall for my only run today (force myself to stop running, need to rest).  Meetings today then hopefully catch a baseball game tonight!  (T3)

6.25M easy and early down along the river and levee. Nice easy run, some hills going up and down through the neighborhoods and over the bridge. Beautiful view of the downtown skyline all lit up across the river. Meetings this morning then heading home this afternoon. (T3)

10M this morning after dropping the kids off at school. I went with Kami to the gym so she could work out and started my outside run from there in 44 degrees, some sun and just a light breeze. First 2M at slower 6:45 - 7:00 pace, then I started to push up to an easy MP (6:23 ish) for several of the next miles with a couple thrown in at a slower pace. I started to push the pace up at around 7M, averaging in the 6:15ish for the last 3 miles. Overall a good easy MP pace run (avg. 6:30 on the dot), finishing the run in 1:05. Last longer run til Boston, some intervals early next week in my low mileage week leading up to the race. (Stratos 3)

7M on a beautiful morning with McKay and Andrea.  Nice easy start running on Sunnyside through Snake River Landing and back.  Threw in 4 0.5M intervals at goal MP (5:50ish) which felt good and easy.  Now for a day full of activities with the family....Easter egg hunt, dying eggs, making Easter cake, etc.  (T2)

Happy Easter everyone!

Rest day, no running.  Just spending time with family on this glorious Easter!

Nice easy 4.5M run early on a nice morning.  Had to hold myself to this, wanted to run more...will do a MP run at lunch today.  (T3)

Went out at lunch for a goal MP run.  When I started I knew it was going to be tough because I had intestinal issues right from the start and a consistent wind of about 20mph.  Made it to 1.5M and had to hit the restroom...helped but insides were still topsy-turvy for the remainder of the run.  End up with 5M at 30 minutes exactly, with mile 5 being my fastest at 5:55.  0.5M cool down at 6:35ish pace, hitting the total in 33:20 (avg. 6:04).  Not bad considering my stomach issues. (T2)

5M early this morning on a nice morning. A bit cool, but no wind or rain. Nice easy run at a 7:00 pace. Only run today...good thing because the weather is turning and it is now raining, windy and colder. (T3)

5M easy early this morning in about 36 minutes. Temp was cool and a bit of rain but no wind. Just nice and easy, glad I went this morning as the wind is picking up and making it feel colder. (T3)

5M run early this morning (4:30am).  Decent weather (cooler, no rain, a little wind) so I decided to go out early and do a progression run in my marathon shoes.  Good progression:  6:59, 6:48, 6:39, 6:30, 6:20.  Felt pretty easy for a morning run.  Might do another easy, easy 3M at lunch.  (Tangent 3)

Heading out tomorrow early, hoping the weather in Boston clears up for Monday!  Decent temps but rain projected.

3M at lunch around Freeman Park.  Had to get out of my office and get some fresh air.  Very easy and controlled, focused on goood toe-off form.  Good weather for the run as well.  (T2)

No run today, travel to Boston. 16th Anniversary dinner at Atlantic Seafood Co. with Kami...awesome meal.

4M run with Andrea from hotel through Boston Common.  Nice and easy with some MP pickups just to loosen the legs.  Ran in my race shoes just to get the feel right. (Tangent 3)

Expo this afternoon with Andrea and Rocky.  Met their friends Matt and Leah (she is running) then out to Sam Adams Brewery for a tour and free beer!

Dinner with Lynette and Kory, Andrea and Rocky, McKay and Jennifer and Kami and I at Umbria (foo-foo Italian...good but pricey!).

Now for the about the coolest part of the trip.  At the expo, won a raffle...on a fluke.  I won the PowerBar Pro Pacer Raffle and got the opportunity to have 2 personal pacers for the entire race...Josh Cox (50K AR holder) for the first half and Peter Reid (3 time Kona Ironman World Champion) for the second half!  More details tomorrow.  Very stoked!

2.5M easy from the hotel to the Common and back with Andrea, Rocky and Deborah.

Back to the expo to talk with PowerBar folks.  Got to meet the Sports Marketing staff about the pacers.  VIP passes for all the spouses, VIP seats for Kami, VIP bus to start for me, access to VIP tent after race (massages, food, etc.).  Met Josh (again, got autograph yesterday), Peter, Adam Goucher, Coleen De Reuck.  More pics.

Visited the JFK Presidential Library and Museum with Kami.  Went to dinner at Maggiano's with the whole crew...great dinner.  Lots of excitement for the race tomorrow.

Quick synopsis, more to come.  (See entries from previous couple of days for background).

Overall I was 185 (173 male, 18th in 40-44, 20th Master).

Got to ride VIP buses to the Athlete Village...12 buses with police escort which shutdown the entire freeway for our caravan to the start!  Met Josh and the PowerBar crew and Runnersworld video guys.  Video at: http://www.runnersworld.com/cda/microsite/video/0,8034,s6-239-506-64,00.html?bcpid=1439819617&bclid=1463300967&bctid=20319661001

Ran very well in the first half being paced by Josh Cox to a 1:16:10 half.  Josh did an awesome job breaking the wind (very windy today) for me. 

Peter Reid started running with us at 12M, Josh dropped off at half.  Started to slow up a bit due to wind and hills.  Peter was working hard but was having a harder time with the wind and pace (to his credit he has been retired for 3 years!).   At 17M at the GelZone, I pass Peter and don't see him again until the finish (he was about 2.5 minutes behind me). 

Newton Hills plus wind = suck.  Heartbreak was tough and slow, and the last 5M were not my best. 

Splits:

1 - 5:34  - Wow, way too fast (Josh wanted to run with Ryan!)

2 - 5:43 - Feeling good and running pretty easy.  Everyone is recognizing Josh and he keeps telling everyone he is "pacing his buddy!"...what a great guy.

3 - 5:37 - Josh steps in front and breaks the wind starting about here.  Keeps great tabs on me.  Still feeling good but running fast!

4 - 5:34 - Wow, too fast!

5 - 5:47 - Still fast but not bad.  First PowerBar Gel about here.

6 - 5:36 - Pretty much on track, just tracking Josh and running in his jet stream!

7 - 5:41 

8 - 5:55 - Right on track!  Feeling good.

9 - 5:51

10 - 5:51 - Second gel and feeling good, still tucked in behind Josh.  Don't feel like I am working too hard

11 - 5:56

12 - 5:51 - Peter Reid joins us as we head towards Wellesley and the scream tunnel (very loudly for Josh!)

13 - 6:01  - Josh drops off and Peter and I head out for the second half.

14 - 5:54 - Third PowerBar Gel past the HM mark (1:16:10ish, goal was 1:16:55 with a 1:18 second half).  HM split is 3rd fastest HM time behind Poky last year (1:15:36) and the 2nd half of St. George 2007 (1:13:30ish)...pretty good!

15 - 6:13 - An easy breather mile...ask Peter to pick it up as he is breaking the wind that is getting stronger.

16 - 5:47 - Not bad, but legs starting to get heavy.

17 - 6:18 - First slower mile, legs feeling it.  Hit the GelZone, get some gels and lose Peter on the hills but just keep charging on.

18 - 6:18  - Ok, legs really starting to feel it, trying to maintain my energy.

19 - 6:17 - Ouch, bad mile energy and time wise.  Starting to weaken.

20 - 6:35 - Yikes, starting to see the goal really slip away here, especially when Ken Pliska powers by me!

21 - 7:02 - Heartbreak hill...not good for me this year.  Had to stop and walk for about 5 seconds to stave off a cramp.  Last PowerBar Gel over the hill.

22 - 6:09 - OK, better on the down hill.

23 - 6:21 - Start of the death march to the finish.  Just giving what I have left.

24 - 6:31 - Are we there yet?!?!

25 - 6:33 - See Citgo sign, nearly there...trying to push, nothing left.

26 - 6:44 - Just shoot me already!

0.2 - 6:24 pace - What a kick in front of thousands of people...not!

Overall mostly happy with the result, but estactic with the whole experience for myself, my family and friends.  Andrea, McKay and Lynette did awesome!    Lesson learned:  more long tempo runs, long Progression runs to MP at end.

Went to the PowerBar after race party with our friends (stayed for bit then they left to get dinner) and Kami and I partied with the crew (Chad, Dave, Drew, Natalie, Jacqueline, Mike) and Peter Reid and his wife (Malika Ulmi).  Josh was unable to show up, but we did meet his wife when she arrived (a physicist and gorgeous!).  Have a great time, drink too much Guiness!  Kami is having a great time with everyone as well...what a finish to the day!

No run, but walk the Freedom Trail and all over Boston.  Legs tired...good dinner with friends before heading out for home tomorrow.

No run, travel day home to IF.

3M easy early this morning to shake them out a bit.  Good to be home with the kids! (T3)

Dropped the kids off at school and took Kami to the gym. Headed outside for a 10K run in windy and cool conditions. Total time of 40 minutes on the nose for 6:28 pace, but several miles were at MP (even up to a 5:40 for while). Legs felt good, started to feel some cramping near the end so I slowed up.

At the gym I ran 1.3M on the TM to cool down while Kami finished up. A good day of running.

My son's 3rd grade class asked me to come talk to them about running in Boston so I get to go and have some fun with that this afternoon encouraging young kids to get into running!

Ran for an hour this morning in the sun, calm and cold (25 degrees) for  a total of 8.65M.  Nice and easy paced through Snake River Landing to Broadway and back.  Legs felt good.  A little soreness still in the quads but otherwise not bad. 

6M easy before church in the snow!  Nothing special, just recovery miles.  Legs feeeling good, just a slight twing in the quads still.

6.5M slow easy miles early on a cold morning. Nothing special...man 4:30 is early, why do I do this? (T3)

10K at lunch on a beautiful day...warm, sunny, a little wind.  Total time of 40:00 even.  Splits: 6:32, 6:26, 6:32, 6:15, 6:33, 6:36, 1:10.  Intestinal distress at about mile 4M and found a restroom at 5M mark.  Last 1.2M easy.  Good run...no pain or soreness or fatigue at all.  (T2)

1M with my son after dinner.  He wants to run the 5K on 4th of July with his cousin, so the training begins in earnest (hopefully!).  (Stratos 3)

6.5M early this morning in the cooler weather and a light rain.  Almost went to the gym, but it was actually not bad out during the run.  Left hammy was a bit twingy so I rolled it after the run and it feels a bit better.  Still noticable at work though.  Now that I am at work, it is raining/snowing much worse so a lunch run is in question (I didn't bring winter gear!).  (Stratos 3)

4M easy at lunch in decent weather, a little cool but no wind or rain.  Hammy a little better but I did not push it (no time either), just nice and easy.  (T2)

4 a.m.  Damn alarm...smack...stumble out of bed...stretch (snap, crackle, pop)...wake up on floor from napping while stretching...dress and out the door at 4:20a.m...brrr! (35 degrees in shorts!)...shuffle...still asleep...jog...run (kinda)...just get 3M...ok 4M...how about 5M...push to 7M...back home...pit stop...sleep again?....coffee...food...shower...no sleep - work! Argh...Why?  (Stratos 3)

4.25M at lunch at a slow MP (~6:20ish)...no watch just by feel.  Nice and easy and felt really good, hammy good as well.  Ran a little harder to beat the rain even with a bit of intestinal distress.  Good run!  (T2)

Easy 10K early this morning before my wife went to work. Nice and easy in the colder weather (27 degrees, but no wind).  I will try for another run at lunch.  (Stratos 3)

6M at lunch on a pretty nice day...partly sunny and slight breeze. Nice and easy in 40:32, all miles between 6:30-6:55. Noticed left hammy again, nothing bad but could tell it was talking to me. (T2)