Boston Strong

I ran 1.6 miles at 8:51 pace ... my first mile under 9:00/pace post chemo.  Why 1.6 miles?  Well, I was not going to complete the 3 miles I set out to run, so you take your victories where you can.  Walk/jog back with a mile of jogging.  Erie marathon is in 6 weeks ... uh oh ... I think we have a problem Houston!

Longest run to date, hope I do not encounter many stairs in the next day

Mile 1:  9:32

Mile 2:  9:13

Mile 3:  8:46

Last 0.1:  7:04 pace

5k:  28:13  9:06 pace

I never thought running a 5k would be a milestone, but it was a big one!

9:32, 8:55, 1.5 mile cooldown

9:45, 9:44, 9:40, 9:21

38:31   9:37 ap

run mile, walk 0.1 miles, repeat.

Mile 1:   8:54

Mile 2:   8:41

Mile 3:   9:08

Cooldown 1/2 mile

1	8:58
2	8:45
3	9:10
4	9:38
5	9:18

45:56  9:10 ap

48:56   9:47 ap

new Altra Repetitions, I'll try anything for $29!  I like the wide toe box, as I still suffer from neuropathy in the toe/balls of my feet.

9:41, 9:22, 10:00, 9:50

38:54   9:43 ap

Ran for an hour:  9:57, 9:56, 10:03, 10:04, 9:55, 10:05

Despite being extremely sore, I wanted to run a 10k to give me 26.2 over the last 5 days.  I felt pretty good once I got started, but realized running Mile 3 I was going too fast to complete 6.2, so I slowed a little.  At 4.5 miles, I stopped briefly to hydrate & stretch my calves ... and convince myself pace did not matter, just suck it up and complete the workout.  I did kick the last 0.2 a little.  Followed up with sauna, stretching, and rolling ... as I think I need to work out the lactic acid to hopefully help eliminate the constant state of muscle soreness I exist in.

1     9:30

2     9:23

3     9:27

4     10:01

5     10:19

6     10:13

0.2     8:13 pace

Sunday I took an active recovery day and walked 18 hole.

Sunday night I bought a new Driver for $40 on Craigslist.

Monday I took an active rest day and rode 18 & hit a bucket of balls with the big stick.

The result of all this ... well I am still sore ... but today I shot a 44 - 40 = 84

Tonight I ran an easy 5, but did throw in two 1/2 mile intervals at an 8:00 pace, being paced by an old guy that jumped in front of me on the path.  After a 1/2 mile I was whooped and knew the end of the path was about a mile away, so I walked half a mile, and when I saw him coming I turned around and started running again.  As he passed me I fell in stride for another 1/2 mile interval, and then coasted back home.

Just shaking the legs out for a big mileage week ... it is going to be painful!

9:49, 9:51, 10:16, 10:14, 10:36

Ran at sunset, still 87 degrees of  Hot.

Yep, every muscle in my body aches, pressing onward.

Jog, walk, shuffle, hurt

9:38, 9:26, 9:39, 9:24, 9:43

47:48    9:34

Short stretch/hydrate break after 2, 3, & 4

Felt a little better today

By far my best run yet, best part is for the first time I felt like I could have kept going when I stopped.  Thought about running 13.1 ... but had wisdom not to more than double my long run in one leap!  :)

9:33, 9:06, 9:25, 9:33, 9:39, 9:36, 9:30, 9:41, 9:46, 9:10

1:34:59  9:30 ap

Feeling a little better about Erie Marathon in 3 weeks!

Easy recovery jog, walked 1 mile too

I am thinking a 6:36 pace at Erie, walking one kilometer after evry 5  :)

1/2 way there, tried minor variation on race plan, run 5k, wallk 1k (only walked 1/2 mile)

5k:  30:42

walk: 7:37

5k:   31:54

walk:  8:01

5k:   31:43

walk:  7:57

Run 2.3 miles:  23:35

13.1 in 2:21: 30   10:48 ap

10:00 recovery pace.  Hit the lap button & fell in about 30 yards behind a guy who passed ... after 0.4 miles his pace kept increasing & he started pulling away, so I backed off since I was on a recovery run & I wasn't going to be able to keep up with him anyway ... averaged 6:58 pace for 0.4 miles - wow, that was hard - I can't believe I once ran that fast the last 2 miles of a marathon!