sub-3 or blow-up trying

Treadmill in hotel was broken this morning.  We're in the middle of busy highways in NJ...went outside and literally circled the hotel like 10-12 times for 2 miles worth of running...brutal!  Did 200 push-ups and a bunch of crunches.  Doesn't hurt to have a day off I guess.

9.5 mile morning run in Virginia.  2.5 on the treadmill in S.Carolina.

Makes me appreciate where I live.

I'll call it rest...just never had the opportunity to get outside.

Got up at 6:30 and did weights for 20 minutes...hoped to get a run in before it was too hot.

Ran 1st mile at 10 min pace

Ran miles 2-5 at 8:30 min pace

Ran miles 6-7 at 6:30 min pace

Ran 8-9 at 8:30 min pace

Ran mile 10 at 9:30 min pace

Ran 1/2 mile twice at 2:50 pace (on the beach barefoot)

Not too hot, but very humid!

Tough run today!  Stayed up way to late- 2-2:30ish.  Got up at 9:30 to run and it was humid/hot!  Jogged 6 miles in 56 minute...found a hose and drank for a while.  Then somehow pulled out miles 7-8 in 13 minutes...found a second hose.  Jogged the rest of the way in (hit a bit of a wall mile 10).  Total of 12 miles in 1:44.  Hope to take a nap at some point during the day.  Need to head out to meet the family on the beach.

9 miles on the treadmill this morning...brutal!  But it was better than running in 98 degree Florida heat...Our family has been eating dinner at 6 and staying up until 1-2 in the morning...don't want to be the killjoy, so have to decide best running plan given circumstances.

Today's treadmill by miles:  9:30, 9:00, 8:30, 8:00, 7:30, 7:00, 9:00, 8:30, 7:30

Got back outside in the afternoon...fairly close to 100 degrees.  Ran 4 miles...10:00, 6:15, 10 min, 6:30.  Began to blister due to running barefoot on the beach.  Will probably split treadmill/outdoors tomorrow.

Kind of a recovery run...not that I've had a great run this week- it's just the heat.  Did 4.4 miles on the treadmill and 5.6 miles on the road.  Kept a 9-9:15 pace.

Started the morning with 45 minutes of weightraining- upperbody and legs.  Nothing too serious...just enough to maintain a little.

Ran 4 more miles just before dinner.  Ran 1 of them in 6:15...the other 3 were slow.  Not the greatest week for speed or tempo, but am trying to attain a solid week of mileage.

10 miles at a 9 minute pace.

10 miles on the treadmill- 10:00, 9:30, 9:00, 8:30, 8:00, 7:30, 8:00, 9:00, 9:00, 9:00

Glad to have this completed!

1 hour of weight training.  My left shin was a little sore from running on the treadmill.  It never hurt while running...only sore the next morning.

Ran from my Georgia hotel.  First 2 miles were wandering to find any kind of path (treadmill did not work in the fitness center).  Found a neighborhood housing track built around a lake.  it was a 3 1/2 mile loop...perfect!  Ran it 2x- went total of 10 miles in 1:26.  This was 10x easier than the Florida humidity.  Looking forward to a returned routine in CT.

Stopped at my brother's home in Charlotte last night.  Got out for a run in the morning.  5 miles slow, 4 miles at a 6:55 pace, and one final slow mile.  10 miles total in 1:20.  

Ten miles on the treadmill- 9:30, 9, 8:30, 8, 7:30, 9, 9, 8, 7, 9.

It's been a tremendous vacation time with family.  We will arrive home this evening- relaxed and refreshed!

Did 20 minutes of weights- still bench 225lbs x 5...very surprised I haven't lost much strength...will taper out most of my strength training a week or two before the marathon.  Personally, I feel as though it is beneficial to my running.  As long as I have been lifting weights, I have never had a major injury of any sort (other than being struck by 90 mph fastballs). 

Ran 6.25 in 52:10.  Will run in a 5k tonight...plan to jog to the course (3 miles), so will have gotten 9 miles in today before the race.  May not help me to achieve best time, but am trying to keep my overall workout regiment in focus.  After this Fall marathon I want to focus more on the shorter distances and races to achieve best possible times.  However, for marathon training, I want to achieve the best possible workout.  The 5k will be treated as a tempo run. 

I am not sure if the last two weeks of training in Florida have resulted in any improvement...I'm hoping to have at least maintained.  This next month will be very key in helping me determine if I'm ready to pursue a BQ pace for the Bay State Marathon.  There is a 20k race in New Haven September 1 which will also be helpful in determining my progress.

Jogged 2.8 to race course...ran a 19:09.  This was the same course I ran earlier in the summer...off road course.  Ran the first mile in 6:05...maintained until about 3/4 of mile two...steep uphill...closer to 6:30 on second mile...finished strong.  Felt good.  12 miles for the day.

Started my morning with the intention of a slow "recovery" run.  Did 30 minutes of weight training, followed by a run towards Morris.  Ran first five miles in 43:52...felt really good.  Decided to pick up the pace and run the next four miles in 27:55 and the final mile in 8 minutes flat as a "cool down".  Feel great! 

Hope I haven't overextended myself for the 20-mile run tomorrow. 

Solid 20 mile run today.  A few strong hills within the route.  Ran the first 12 in 1:37 and the next 8 in just over an hour for a total time of 2:37:42 (overall pace of 7:53).  Definitely had enough in the tank to feel confident about a strong marathon finish.  Feel good about progress.

Ran 10 miles today...ran the first five on my own in 43:14.  Joined my family at the track and ran four with my wife- 9:55, 8:43, and the last two in 19:10.  Ran one mile on my own on the track in 6:05- ran fairly easy to see how I'd feel...surprised at the ease of this after yesterday's 20 mile run.  I'm going to run a 20k in 2 weeks, so will concentrate a little more on my diet- more fruits and vegetables, less power bars and more healthy snacks.  Still maintaining my weight at 182lbs.

Two 9-min miles on the treadmill, 5 sets of squats, and a 5 mile run with Rick (9 min/pace).

Got a quick work-out in during lunch break- 30 minutes on the weights + 4 miles on the treadmill...mile 1 in 8:30, miles 2-4 with a 7:20 pace.  Plan on doing speed work on the track after work.

Ran 2.25 to the track...did a little bit of speed work with Ed...ran a mile in 5:39...surprised myself (PB was 5:53)...ran 3 quarters at 1:21 average...ran 2 miles home by the back route...6 miles total. 

245 miles on Saucony's

Very pleased with my run today.  I was a little sore from the speedwork yesterday, but really felt as though I was due for a good tempo/type run.  Warmed up for 1/4 mile and then did the uphill route to Morris.  Really pushed it through the steep hills.  Total time for 5 miles up= 36:18 (7:16 pace).  Ran a steady clip back down the hill across the back route and did 4.5 miles in 29:22 (6:32 pace).  Jogged 1/4 mile back to the gym.  Overall, 9.5 miles in 65:40 (6:54 pace) + .5 mile at around a 8:30 pace.  Very encouraging progress.

Didn't get much running in today due to a community "Night of Miles".  Ran 4 miles during lunch break- 8:30 pace.  Ran in the evening 1-mile in 5:41...ran the first lap in 1:09 and paid for it.  Was able to recover somewhat on the 4th lap and finish with a descent result.  I think I have a 5:25 or 30 in me, but tonight was not the night.  A Kenyan ran a 4:15 mile and is training for the NY Marathon with a goal of 2:10...talked with him a bit and found out he was a soccer player who didn't take up running until age 26...he's 33 now.  This will be his second marathon coming up...ran his first in the 2:20's.  Will make up a few of the miles tomorrow and Saturday. 

Ran 5 miles to the track at 8:30 pace.  Ran slow mile followed by fast mile (5:52) followed by slow half-mile followed by fast 1/2 mile (2:50).  Jogged 2 miles back home (8:30 pace).  10 miles total.  Hope to have big day tomorrow.

Got up early for a 4-mile warm-up run...joined Ed for a 14-mile "marathon pace" run.  He took me through some fairly steep hills (actually quite challenging)...hard to really gauge what our steady pace might be.  Mile 9 was flat and we ran it in 6:45.  Our overall time for 14 miles was 1:43:21 (7:23 pace).  Puts me in at 70 for the week.

Recovery run...5 miles towards Goshen in 45 min.....5 miles back in 42:38.

Saucony II- 10 miles

Ran 2 miles on the treadmill, did 30 minutes weights/legs, then jogged 2 miles to meet my family at the track...ran first mile on my own (5:54...just to keep honest), four miles with my wife (9 min/pace), and did one other mile on my own for a 10 mile total.

triumph (2)- 20 miles

This was a day I just had to push...felt very, very average.  Jogged 2 miles down to the track...pretty windy out today.  Decided to run a 10k at a good strong pace on the track.  On the first lap realized the wind just basically made me want to quit.  Struggled mentally every half lap and by mile 3 was telling myself...3 mile tempo is good...forced myself to just keep going and stay firm...by mile 5 was ready to celebrate a descent run, but just kept pushing...finally, as I start mile 6, my mental state began to strengthen.  Finished 6.25 miles in 42:32 (6:48 pace).  Jogged just under 4 miles back home.  12 miles total.

Today was a victory for me in staying focussed on the "big picture".  Next Monday I have a 20k and this gives me confidence to pace it just under 7 min/miles.  Hopefully I'll continue to progress as the marathon gets closer.

Used Triumphs (I)

Jogged 2 miles down to the track.  Have changed my original thoughts in preparing for October.  I was determined to make 7:20 seem comfortable...I'm now trying to do this with a 6:45 pace. 

On the track decided to run 4-miles, alternating 7:00 and 6:30 pace...

mile 1- 6:55

mile 2- 6:18

mile 3- 6:45

mile 4- 6:28 (no breaks between miles)

Quick water break followed by two more miles...just wanted to break 7, then run a 6:45 easy...

mile 5- 6:55

mile 6- 6:39

Felt good...ran 4 miles back to the gym at just under an 8 min/pace (20 minutes/weights)...12 miles total

Weighed in at 179 lbs today...this breaks my goal...want to maintain for October's marathon.

Triumphs (1)- 310 

Triumphs (2)- 32 miles

Ran hills to Morris and back in 1:27:29- 10 miles total.  Did 20 minutes upperbody

Weight- 179 lbs

Triumph (2)- 42 miles

Ran semi-slow 10 miles with Ed through the hills- 1:18 (7:48 pace). 

Triumphs (2)- 52 miles

Ran 2 miles to the track...decided to run 2 miles at around the pace I hope to do next Monday's 20k...in my mind I feel ready to keep a 6:45-55 pace.  I ran the first mile without checking my watch...was surprised to see a 6:27 time at the end of the 4th lap...without stopping continued on for a 2nd mile...this time I wanted to keep a controlled 6:45 pace again without checking my watch...upon finishing 4th lap looked to see a 6:35 time.  If I feel this good on Monday, I may find myself with a pretty good time.  I think I will pace myself at 6:45...we'll see.  Finished off with back route home for a total of 8 miles (+ 30 minutes upper body at gym).

This has been a good month.  I've sustained 70 mile/per/week schedule and have felt an energy level able to do more.  The times are gradually going down.  7 min pace is becoming much easier.  I have a 20k and 1/2 marathon planned for this month + two 20 mile runs.  This would get me up to six 20 milers for training.  I also hope to emphasize 1-mile repeats this upcoming month and will be careful to really observe recovery runs.  I'll be very satisfied to keep under a 7-min pace for the 20k, and hope to improve whatever my pace ends up being by 5-10 seconds for the 1/2 marathon (end of September).  Overall, I feel as though I am getting close to my BQ goal, but do not want to ease up or take anything for granted.

New Balance 903's- 8 miles

rest