Philippians 4:13

Quick summary...2:43:37.   It was absolutely the best weather I think I have ever run a marathon in...50-60 degrees with a light breeze and partly sunny skies.  I ran well and felt good through the half, but miles 15-19 were very dark times.  I felt better by 20 miles through the finish, just couldn't get going again, running only 6:30-6:45ish.  Trading places with other runners from 20 through the finish, ended up 30th overall (27th male), 2nd in AG and 5th Master (Ken Pliska won the Master's title again in 2:33, such a strong runner).   Ran the first 10K in 6:01 avg, 10k-HM in 6:00 pace, HM - 20M in 6:19 pace, 20-26.2M in 6:40 average pace. 

Deciding to run this race with only a month of preparation and my lack of any real endurance work since November really showed up.  Too many miles on a TM didn't help, but it is a good start for the year to hopefully improve upon.

I am too old for this &^$%...now time for a beer and more pool time!  Back to the tundra tomorrow so time to soak up the sun!

Traveled back to IF this morning...sad to leave the warmth but good to get home and see my wife and daughter.  No run, letting my legs rest.  They actually feel pretty good for a day after, especially for flying in a cramped airplane.  

Take it easy this week then get back into the swing of things.  Keys to this years training:

1) More long runs with progression and fast finishes

2) Better speedwork and taking mornings off before hard speed days.

3) More 5-6 mile tempo runs.

4) Overall shoot for slightly less mileage this year.

5 easy miles on the TM at the gym.  It was warm enough outside, but very windy and slick.  Chatted with Marlin in between his 800's and talked with Lynette as well.  Legs felt great, a little tightness in my calves, but that's it.  Still take this as an easy week and start planning out a smart training plan for UVM.

10K on the TM at the gym this morning, still in recovery mode at and avg. pace of 6:52.   Warmish but slick outside due to ice and snow, so decided on the warmth and friendly surface inside today.

7 miles on the mill at the gym.  1.25 miles easy, 4.75 miles at MP, 0.75 miles easy with a 0.25M fast finish at 5:55 pace.  Good run, plan to go again around the greenbelt at lunch.  (Launch)

If you want a chance to win an autographed copy of Meb's new book "Run to Overcome", go to the following website (a blog of a friend of mine in Virginia):  

http://mile-posts.blogspot.com/

5 easy miles at lunch time around the greebelt. Cool, cloudy and a bit of a north wind.  Nice and easy talking with Pat for about 2 miles then we split off.  Just getting it done.  (Ride Red)

7 miles on the TM at the gym.  1.25 miles easy, 4.75 miles at MP (6:20ish), 0.5M easy, 0.25 tempo (5:27), 0.25M easy cooldown.  Nice early morning run, legs felt good (though my back is a bit still later on this morning).  (Launch)

5 miles outside in cold temps but no wind.  Achilles a little tight at the start but after about 0.5 miles felt better.  One of those weird dissociative runs today...don't remember much about the run and when I did think about my running it was like I was not there, felt like I was on autopilot and my body was doing its own thing.  Maybe it was a combination of the slower pace and cold...only had a few of these types of running events.  (Ride Red)

6am...11 miles with the group in 1:31 through 1-2 inches of new snow.  Achilles a bit tender this morning so this was just a really easy run in cool conditions.  Now for a day with the family and doing some housework to declutter from all the stuff we have accumulated over the years and no longer need to keep.   Justin's first indoor soccer game tonight too!