sub-3 or blow-up trying

Mixed feeling about today's race.  First of all, I was happy to finish under a 7 minute pace.  However, I did a poor job in pacing.  Felt great at the start!  First 2 miles kept a 6:30 pace which seemed incredibly easy.  There may have been a mistake on the mile marker for mile three which indicated I took 7 min on mile 3, so I picked up the pace.  Mile four was where I became overly aggressive and paid for it...did a 6 minute mile (what was I thinking?).  Kept the pace at 6:50 for miles 5 and 6, then somewhere around mile 7 or 8 hit a slight hill.  This almost ruined me (ran one of the miles at 7:30...it's all blending now).  At mile 9 a friend passed me which helped tremendously in my return to just a couple seconds over a 7 minute pace.  Mile 10 my training partner, Ed, gave me a big swat on the butt and stuck with me for a mile before taking off.  Mile 11 began a slight decline and I was able to return to just under a 7 minute pace for the final stretch. 

My overall time was 1:26:12 for the 20k (6:56 pace)...with a smarter pacing strategy I may have had closer to a 6:45-50 pace in me.  Again, I'm happy with the result and have learned from the experience. 

The winner ran the course in 59:11.  There were just over 2,000 runners in the event with several elites.  It was an enjoyable day!

Overall mileage was 14 (warm-ups included).

903's- 22 miles

Only able to squeeze in 6 today during lunch.  First day of school for the girls, work, + meetings in the evening.  Felt fine...hope to get up early tomorrow in order to keep the training consistent. 

Triumphs 2- 58 miles

Ran 1/2 mile at 8 min pace to warm-up...followed by 6 miles in 40:35 (6:46 pace) and a 1/2 mile cool down at 8 min pace.  48:29 total for 7 miles (6:56 pace).  Saw a deer with a doe.  Plan on running a few more at lunch.

Ran 6 miles over lunch, included 5 x 440's (71, 73, 79, 79, 77)...13 miles total for the day.

Triumph (2)- 71 miles

Ran 5 miles to the track at an 8:45 pace...ran 3 miles on the track- 8:30, 7:00, 8:45...met with the family and walked for 3 miles around the boardwalk...ran home with 2 of my daughters at a 10 minute pace.

My 8 year old ran a mile with me on the track at an 8:45 pace barefooted.  Total miles for today= 10.

Triumphs (2)- 81 miles

Ran 10 miles through the hills into Morris and back...first 2.5 miles with my wife at a 8:45 pace, the next 6.5 on my own at a 9 min pace, and the last mile in 6:40 (experience the feels of a steady run when tired).  Hoping to get a 20-miler in tomorrow morning.

Note to self:  feel the need to report the minor aches/pains that has accompanied my progress for future reference.  Early June worked my way cautiously through minor shin splints (ran slow vs. stop running).  After a week of soreness they've been fine.  Early July began to feel almost a "locked up" type sensation in my right knee...not very painful, but just stiff.  Probably from my increased mileage.  Again, was able to run through it and have felt nothing since.  Two weeks ago my right foot, just under my small three toes began to really hurt.  It was more of a bruise type feeling which I think occured while breaking in new shoes on a 10-mile run through the hills.  It never hurt that badly during my runs, but definitely caused me to limp a bit during the rest of the day.  The pain is about 95% gone.  I'm still feeling very healthy with an enormous amount of energy. 

Triumphs 2- 91 miles

Today was a true test of dedication.  Went out running with Ed for a 20-miler.  It's a very hilly route, with several challenging hills.  By mile 3 or 4 recognized I just didn't have a full tank...this was going to be tough!  Tempature wasn't too bad, but humidity was 95%.  Mile 12 we stopped for a gatorade (stashed by my home) and kept moving to complete the twenty miles.  Kept telling Ed to go ahead (thinking then I can just slow down the pace), but he refused and stuck with me to the end.  We completed it in 2:32:16 (7:37 pace).  If today was marathon day, I would have been toast.  However, definitely laid down a good training run. 

Triumphs (2)- 111 miles

Well...strange run for me today.  Just came off of a 20-miler yesterday which was a beast and along with the humidity completely wiped me out.  Today I thought I'd just do a nice 10 mile run at a recovery pace.  As I started out, I felt really good (no humidity, perfect temperature).  My first mile came in right about 8 minutes, so I thought I might just step it up to marathon goal pace for a couple of miles as long as I felt so good.  Well, the couple of miles stretched into 12...felt absolutely great!  No rhyme, no reason.  Came in at 1:29:33 for a 7:28 pace over 12 miles.  Great start to the week...will definitely do recovery pace tomorrow. 

Hope to step up the miles this week...maybe 80?

Triumph (2)- 123

Again, felt really good today.  Ran the 1st mile at a 9 min pace, then thought I'd pick it up to 8 min pace.  However, within a few minutes felt the tiniest of twinges in my hamstring and thought "I've worked too hard to do something stupid today".  So I slowed it back down to about a 9:15 pace and eased it on through for 10 miles.  Really wanted to go faster, but think I did the right thing. 

Triumphs (2)- 133 miles

Thunderstorms today, so found workout slot challenging.  Made it to the gym and ran a couple treadmill segments for 10 miles total (9:15 pace).  I'm saving my legs for a couple "big workout" days.  Maybe tomorrow will be one, but more likely on Thursday. 

Triumphs (2)- 143 miles

Our 10-year-old kept getting up last night and kept me from getting much sleep.  Felt as though I should save intensity for tomorrow.  Still got out for 10, kept an 8:45 pace for the first 9 and then ran mile 10 in 6:30.  Hopefully I can get better rest this evening.

Triumphs (2)- 153 miles

Well, got up early.  Ran two miles to the track at about 9 min pace.  Planned on running 2 sets of three miles, but was short on time...instead ran 3x1 , walked a lap and then ran 2x1...

mile 1- 6:50

mile 2- 6:05

mile 3- 6:28

(walked lap)

mile 4- 6:45 (planned on running 3 at this pace, but noticed it was getting late)

mile 5- 6:11 (picked up pace to make up for lost mile)

Ran 2 miles home at 8:15 pace

Total for morning = 9 miles

Still figuring out my capabilities/limitations...next week I plan to run a much more even approach to mile repeats.

Ran three light miles over lunch.  Felt a little stiff from the lighttrainers this morning, so realize I may need to work them into my schedule maybe once or twice a week (they'll be my marathon shoes)

903's- 31 miles

Triumph (2)- 156 miles

Ran 5 miles with my wife...incorporated a local 5k run.  She ran the course in 27:30 which includes a good size hill and chopped 5 1/2 minutes off her early summer run on the same course.  She will be running a half-marathon the last weekend of this month and has been running 5 days a week.  Can't get her to do the blog, but am proud of her hard work.

Did another 9 miles on my own...felt really good, but wanted to save a big day for Sunday afternoon.  Ran the final mile (mile 14) in 6:06.

Triumph (2)- 170 miles

Planning to do a 20-miler tomorrow.  Wanted to get a good enough workout in today, so as to just feel it a bit tomorrow.  Maybe I'll regret it later, but I want to have to learn to push it more when tired. 

Ran just over two miles to the track and ran 5-miles, wanting to run firm without really pushing it too much.

Mile 1- 6:56 (felt very easy)

jogged one lap

Mile 2- 6:38 (again, felt easy...seemed like a pace I could hold for 1/2 marathon)

Mile 3- 8:00 (just wanted to make sure not to over exert today)

Mile 4- 6:13 (ran hard, but comfortably hard- never really pushed it)

jogged one lap

Mile 5- 6:47 (just aiming to keep it under seven...really more of a 7 minute pace until the last half lap)

Jogged just over 2 miles back home- 10 miles total

Also, did upper body at the gym and was surprised that my weight lifting is actually beginning to creep back up.  Maybe my body's beginning to adjust to the additional mileage.  Benched 225- 3x5 (plus squeezed a 6th out at the end)

Weight- 180 lbs

Triumph's 2- 180 miles

Mixed feelings on today's run.  It was 78 degrees with 75 % humidity.  New it might affect us, but wasn't sure how much.  By mile 3 my feet were absolutely soaked.  Then mile 12 we tackled "Gallow's Lane" (listed this month by runner's world as the #8 most challenging hill in the U.S.)  Not sure if my legs really ever recovered from Gallows.  Overall, Ed and I ran the first loop (12.5 miles) in 1:29:11 (7:08 pace).  Felt good about our effort, but knew I was in trouble for the second stretch.  We loaded up with gatorade for our standard 8-mile loop which we typical run at about a 7:30 pace.  Well, about 4 miles in, I crashed and burned.  I sent him ahead and continued to run at a slower pace, salvaging a time of 1:07:22 (8:25 pace...more like 9:15 for the last 4 miles). 

I'm not sure if it was the heat, our ambitious first loop, or my high mileage week which caused me to crash...probably a combination of all three.  Next week we plan to do the first loop slowly and marathon pace at the end to rebuild our confidence.  Anyway, it was a good day for mileage.  Also, used my light trainers to see how I could handle greater mileage.  Think I'll be fine with them. 

NB 903's- 51.5

Did an 8-mile recovery run...kept it slow.  Total time of 1:10:51.

Triumph 2's- 188 miles

Ahhh..redemption!  Legs were still a bit stiff from Sunday, yet the first beautiful running day in over a week (60's w/little humidity!).  Decided to take the same loop that I crashed and burned on two days ago.  Eased into the first two miles at about an 8 minute pace and then just coasted through the sloping hills- felt effortless.  Total run- 8 miles at 7:31 pace (1:00:05).

Plan on a big day tomorrow.

Triumph's 2- 196 miles

Nice easy  mile ran at 9 min. pace.  Have decided to stop weight training for my legs until after the marathon.  Will slowly taper on upper body as well.  Still plan on a big week and then gradually tapering for the October marathon.  Plan on a bigger run early this evening...

Ran with Ed 2 miles down to the track.  Did progressive runs on the track 2 sets of 5 miles.  Here are the splits:

Mile 1- 7:43

Mile 2- 7:38

Mile 3- 7:10

Mile 4- 6:52

Mile 5- 6:28

Jogged 2 laps, then started 2nd set

Mile 1- 7:28

Mile 2- 7:10

Mile 3- 7:04

Mile 4- 6:43

Mile 5- 6:23

Total on track = 10 miles in 1:10:38 (7:04 pace)

Had a lot of energy left at the end...felt as though I could have run an extra mile and break 6 minutes.  Taught me alot about strategy for running.  I'm easily faster than Ed, yet he beat me in the 20k a few weeks ago with a negative split.  Told me if I would have just kept with him, I could have easily improved my time and left him at the end.  Helpful to have an experienced runner work with me.

Jogged another lap + 2 1/4 home.  15 miles total for the evening.  Plan to run lightly tomorrow and Friday, followed by my last long run before tapering.

Triumph 2's- 202 miles.

903's- 66.5 miles

Ran 7-miles at 9 minute pace. 

Triumph's 2- 209 miles

Went to the gym and did 30-minutes upperbody.  Ran 5.5 miles nice and slow.  Had a "carbo-load" lunch in preparation for tomorrow's long run (22 miles).  This will be my final 20-miler before the marathon. 

Weighed in at 180.5 lbs 

Triumph 2's- 214.5

Well, it was a full week mileage wise and we wanted to get one more 20 miler in before gradually tapering for the marathon.  We took a very hilly route and kept a steady, conversational pace throughout.  Weren't setting any speed records, but felt good about our distance and both had a lot in the tank at the finish.  Could have easily run another four and felt confident about our potential.

Next Saturday I will run a half-marathon which will hopefully help in determining my marathon pace.  It is now 4 weeks away from the race and I plan to focus on tapering, healthy diet/sleep, and getting a comfortable feel with marathon pace range (7:10-7:25ish). 

Total miles- 22 in 2:55:39 (7:59 pace)

Triumph 2's- 236.5 miles

Felt really good today after a big day of running yesterday.  Yesterday's pace made it feel almost like a recovery run...upon finishing 22 felt like I could go another ten.  I was hesitant to pick up the pace...Ed had very little sleep the night before and seemed to be struggling a tiny bit with the hills.  Having slowed him up the previous 2 weekends due to my inability to deal with heat, I owed him the respect of sticking with his pace. 

Anyway, all that to say there was a lot of energy in the tank today.  Ran 2 miles down to the track (8:30ish pace).  Ran 3 mile repeats- 6:33, 6:10, 5:58.  Ran 1 mile with my 9 and 10 year old (8:40 pace).  Ran 2 miles with my wife (9:50, 9:04).  Ran 2 miles home in 13 minutes (6:45 pace).  The final two were almost 100% uphill...fairly gradual, until a quick, steep incline at the end.  Felt great at the finish! 

The increase in mileage over the past couple of months have made speed work quiet challenging.  You never quite feel like you're 100%.  However, over the past week or two I have felt as though I'm starting to get a grasp on the mileage.  I hope to make the most of my miles as I begin to taper and focus more on marathon/tempo paces. 

10 miles total. 

Triumphs 2- 246.5

Ran a nice easy 6-miles at 8:50 pace with Rick.

Triumph's 2- 252.5

Set out to do a 10k on the track.  Probably should have waited a day, but may not have a chance to run long tomorrow + want need time to be ready for 1/2 marathon on Saturday.  Warmed up for two miles...mile 1- 8:08, mile 2- 7:04...start the 10k...the wind was just wicked up on our track today and by mile 3 I made a slight adjustment in my head to break the run up into tempo runs...just didn't have it in me to fight that wind every 1/2 lap...

First tempo was 3 1/2 miles in 22:32 (6:26 pace)

Jogged two laps

Second tempo was 3 miles in 20:38 (6:53 pace)

Walked another lap to cool down.

9 miles total...Probably should have been more even split...was definitely feeling tight from Sat/Sun.  Plan on pacing the 1/2 marathon on Saturday at 6:40-45 and see how it goes.  My goal is to have a much more even split this time.

Triumph 2's- 261.5 miles

Ran 8 miles today.  First mile was a warm-up...miles 2-8:  7:00 min, 7:00 min, 7:03 min, 7:08, 7:02, 7:00, 6:57, jogged maybe a quarter mile for cool-down.

Total of 8 miles in 57:46.

Weighed in at 178 lbs.

Triumphs 1- 318 miles

Slow 5 miles at lunch + 20 min. upperbody weights....plan to run after work.

Ran 10 miles after work through rolling hills...Ran firm pace for the first 9 miles...kept very even pace, but hard to really tell accurate average due to the hills...mile 9 was very flat, so probably the best test of my overall pace were it to be a flat run (7:20 for mile 9). 

Overall time for miles 1-9 = 1:07:42 (7:31 pace) + 9 mins for mile 10.

Weight- 179 lbs

Triumphs 1- 323 miles

Triumphs 2- 271.5 miles

It was raining outside, so I ran 5 miles on the treadmill today.  Really had to discipline myself to stay slow (8:50 pace).  Hopefully I haven't overdone marathon pace miles this week in anticipation of tomorrow's half-marathon.  I'm a little sore, yet feel pretty strong.  We'll see...forecast says lots of rain.  Maybe my "soaked sock" summer training will pay off for this one.

Triumphs 2- 276.5

Ran 4 miles as a warm-up and to contribute to my final 70-mile week.  This morning was in the mid-60's and wet, a mixture of light ran and 100% humidity.  Due to just a tad bit of soreness in my legs, I decided to run a conservative, yet firm race.  The event advertises itself as a "fast race" with an overall decline of 100ft.  However, I found it to be a much more challenging course than the 20k I ran earlier this month. 

I did not use a watch to time and although the course had mile markers, the times were only posted at mile 1, 5, 9, and 12.  Thus, I was pretty much forced to run by 100% feel. 

Mile 1 split- 6:15 (very steep decline...was honestly trying to keep a 6:45 pace)

Miles 2-5 were all through rolling hills, yet definitely leaned more downhill.  I just wanted to keep things around a 6:45 pace...again, forced to go by 100% feel.

Mile 5 split- 32:46 (take away mile 1, perhaps still a little too fast)

Miles 6-9 felt very comfortable.  I made a decision in my mind to keep a conservative pace in and keep myself in position to possibly break 1:30 which seemed very do-able.

Mile 9 split- 1:00:48 (felt very positive about this split...still feeling comfortable)

Miles 9-12 were still moving through rolling hills.  The slight lean downhill was beginnning to shift to a slight lean uphill.  My energy level still felt strong and my hope was to remain in position to break 1:30.  Mile 11 was mostly uphill, yet in my mind this was a positive thing (whatever goes up must eventually come back down)

Mile 12 split- 1:22:30 (legs a bit stiff, yet energy level still strong)

Quickly began crunching numbers in my head.  Felt confident that a 1:30 was still within reach.  Mile 12 began a slight decline which gave me confidence to turn it up a notch.  However, half way into mile 12 came a very steep hill...uh-oh!  It looked to be about a quarter mile, so I still felt there was a chance...but as it leveled out it was followed by another steep hill...dang!  Just put my head down and kept going strong.

At this stage I realized the 1:30 wasn't going to happen, but still wanted to finish with an overall 7 min pace.  Things eventually flattened out and I still had the energy to sprint the final 1/4 mile or so. 

Mile 13.1 finish- 1:31:32 (still felt strong)

Overall, I felt good about the race.  In hindsight, I definitely had it in me to break 1:30.  A few things may have helped- a watch, or timed mile-markers, a quicker pace in miles 9-12 (it was hard to gage on my own), and a better sense of the course (I honestly thought I was in position for a strong finish...just didn't know much about that final hill).  Also, felt good about finishing a full minute in front of a local runner who has been neck-to-neck with me in the past 3 or 4 races (beating me twice and me beating him by a few seconds once).  Ended up in 11th place, 2nd in my age group.  Also, my wife completed this race with a pace just over 10 minutes...huge accomplishment after having 6 children! 

NB 903's- 83.5 miles

rest.

Ran eight miles on the stairmaster at the gym...9 min pace for 3 miles, 8 min pace for 1 mile, and 7:24 pace for final 4 miles.  Also, did 20 min upperbody with weights.

Triumphs 1- 331 miles

Absolutely nailed a work-out today!  This is my last "big one" before tapering.  Went to the track and the goal was to keep MP for 5x4x3x2x1 mile with 2 min breaks between sets.  Based on my recent 1/2 marathon chose 7:10 as marathon pace.  Here are the results...

Set 1- 7:08,7:07, 7:02,7:01,7:02

2 minute rest

Set 2- 7:00,7:00,7:01,6:59

2 minute rest

Set 3- 6:55,6:54,6:52

2 minute rest

Set 4- 6:49,6:47

2 minute rest

Final mile- 6:25

Work-out included 2 warm-up laps and 2 cool down laps.  My intention was not to get progressively fast, yet that's what my body wanted to do.  Learned alot about patience and my potential to achieve a negative split.  This was a good confidence booster leading up to marathon day. 

Total miles= 16

triumphs 2- 292.5 miles