Philippians 4:13

8.1M on a cold but very sunny Sunday morning in 56:46 (7:01 average).  More mileage than usual for a Sunday and a bit harder as I am front end loading this week for my taper for next Sunday's marathon.  

Had a great time with the family roller skating at the skating rink yesterday, I didn't even take a hard fall!

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.