Running

PM 9 miles on the TM in about 1:10:00.  Got up, got ready and walked out the door this morning and realized it was too windy and it started to rain.  So, I went back inside and slept a bit more and ran on the TM this morning.

PM 7.55 in 59:38 (7:55).  Ran out towards Saratoga and back.  Need to get back to the morning schedule.

AM 7.25 up 300 West and back.  Threw in a 2 mile tempo at 5 and 6 (6:19, 6:20). 

AM 7.05 in 56:25 (8:00).  Standard route with a bit extra added to get to 7.

PM Crossfit and then 3 on the TM. 

AM 4.10 in around 35 min.  Slow, easy run.

Headed down to St. George to run the second of our two races in the runner's series to get into the St. George marathon.  It's not really worth going all the way down there for a 10K, but we didn't have much choice since there is only one race left after today's and it is the Saturday following Boston.  Anyways, I was quite pleased with my race today, as I haven't come close to running this fast in about 5-6 months....and this seemed like a pretty honest course with a lot of rollers and a really crappy climb from mile 4-5.  I missed fourth place by about 1/2 a second, but oh well.  Splits:  6:06, 5:51, 6:09, 6:10, 6:55, 6:30, 0:29.  The course was just a bit short.

Warmed up 4 and cooled down 3. 

AM 7.05 up 300 W. and back.  Avg about 8:20.  My legs were a bit tight from Saturday's race, but not too bad.  Will take it pretty easy this week in prep for Boston on Monday.

PM Crossfit and then 3 easy miles on the TM cause it's winter again.

AM 6.10 on the TM because it was raining.

PM 3 around the neighborhood.  No watch. 

Mark and I ran 5 miles this morning at a slow pace.  Started at about 9:00 from our hotel in Cambridge.  Ran across the river by the basketball stadium and then up to the Commons. Ran back down by the river and down to the bridge.  Across the bridge by MIT and then back up to the hotel.  Such a cool place to run.  Tons of runners out.  We crossed paths with Kara Goucher and Shalane Flannigan who were running together down by the river.  They are fit.  A little cold while running, but no rain. 

Took the subway down to watch the 5k race this morning, and then ran back to the hotel. Was right around 2.5 total.

Luckily my bro and I had left the area before everything happened at the finish.  So scary. Hopefully others from the blog are okay.  I can't even imagine being down there when it happened.  Great, great race for me today for the shape that I'm in.

Sittiing at the airport the day after now.  This truly is the awesomest race and was the complete reverse of last year's suffer fest due to the heat.  My plan was to just go easy for the first half and not kill myself (I knew I wasn't in good enought shape to go all out) and then see where I was at time wise once I hit the half.  Started off very conservative in comparison to everyone around me, which I was fine with .  Started clipping off 7 min miles pretty consistently and that was pretty much the story of the race for me with the exception of a couple of places.  I stopped right around the 9 mile mark at an aid station to pick up a bandaid and then I stopped at the port-o-potty around mile 12 I beleive.  I probably lost about 30 seconds on each stop.  Just continued to plug away with the idea that I would try and relax once the Newton hills hit and then hopefully pick things up a bit after that.  My pace obviously slowed once the hills hit, but I wasn't struggling nearly as bad as everyone around me.  Felt pretty good once the hills were over and was able to pass tons and tons of people the last 4-5 miles.  I ran the whole way with the exception of the two stops mentioned above and really did well menally and physically throughout the race.  As I mentioned before, this was a good race for me for where I'm at right now.

The begining, Wellesley, and pretty much the remaining part of the race from mile 20 to the end are the awesomest running experiences ever.  It's so incredible and hard to explain if you've never experienced it, but it is why I want to keep coming back while I can.  I would love to be in great shape when I run this thing again, although the hills are pretty rough. 

Afterwards I meandered my way through the post-race stuff and got my bag. I probably left the area about 35-45 min after finishing with the intent of just meeting my brother back at the hotel since he was going to finish after me.  I think the bominb and everything must have happened while I was on the subway back to the hotel and my brother was just over by the medical tent went it happened, but we were both totally oblivious to what had happened until we got back to the hotel.  Pretty scary and surreal all at the same time.     

Here are my splits from the BAA.  I will add my splits from my watch later.

Split	time of day	time	diff	min/mile	miles/h
5K	10:23:11AM	00:21:47	21:47	07:01	8.56
10K	10:44:58AM	00:43:34	21:47	07:01	8.56
15K	11:06:37AM	01:05:13	21:39	06:59	8.61
20K	11:28:49AM	01:27:25	22:12	07:09	8.40
HALF	11:33:33AM	01:32:09	04:44	06:57	8.64
25K	11:51:24AM	01:50:00	17:51	07:22	8.15
30K	12:13:40PM	02:12:16	22:16	07:10	8.37
35K	12:35:58PM	02:34:34	22:18	07:11	8.36
40K	12:57:59PM	02:56:35	22:01	07:05	8.47
Finish Net	01:07:29PM	03:06:05	09:30	06:59	8.61

Splits from my watch:

1-7:02

2-7:02

3-6:54 

4-6:50

5-7:02

6-6:56

7-6:57

8-6:55

9-6:53

10-7:03

11-7:01

12-7:12

13-6:56

14-7:00

15-7:03

16-7:34

17-7:10

18-7:14

19-7:00

20-7:04

21-7:26

22-6:51

23-7:06

24-7:02

25-6:58

26-6:53

0.2- 2:46 (my watch showed this as 0.42)

PM Crossfit: 5 rounds of 20 kettlebell swings and 400 meter run. Then Mark and I bench pressed for a bit.  Essentially jogged the 400 meters during the workout.    

AM 8 in 1:06:59 (8:22).  First run since the marathon.  Very slow and conservative, but it was great to get out.  Left at 5:30 and got sprinkled on a bit.  Headed up Center St. and over tot he road parallel to State St. until I hit the 4 mile mark and then came back the same way.  

Crossfit.  Did the warmup with the group and then did shoulder presses, dead lifts, and toes to bar.

AM 7.35 in 1:02:18 (8:29).  Slow run on the standard route.  Extended out to the jr. high to get a few extra miles in.

PM Crossfit.  Did a mile before the workout and then .75 during the workout. 

PM 7 in 58:02 (8:17) in the early afternoon beginning on the JRP out by Saratoga and heading north.  Slow run.  Legs are tired, I was low on fuel, and I'm fighting a cough.

AM 7.05 in 56:18 (7:59).  Ran towards my old church and and wandered around over there and came back.  Felt pretty good for about the first 4-5 and then I get pretty tired.

AM 7.10 in 57:32 (8:06).  Up 300 West and back.

PM Crossfit "Angie"  100 pull-ups 100 push-up 100 sit ups 100 squats for time.  This will workout will destroy me for several days. 

AM 3.30 in 27:40 (8:22).  Just a short, slow run this morning around the neighborhood. Hope to get more in later this afternoon.

PM 3.50 on the TM.  Slow. 

AM 20.0 in 2:33:00 (7:39).  Started at 5:15 and ran the first 7 with Mark and then we split. Similar run to 4 weeks ago.  Pioneer X to Canyon Rd to Murdoch Trail to Smith Mktplace. Was right around 8 min pace at the 10 mile mark and then started to drop it down.  Legs were tired the last 4 miles, but was able to get through it.

Crossfit.  Didn't have much to give cause I was tired. 

AM 8 in 1:06:10 (8:16).  Up 300 West and back.

PM 4 miles at about 8:11 pace in Reno, NV.  Actually found a good trail to run on by the hotel.

PM 6.10 in the early afternoon on the TM.