sub-3 or blow-up trying

5 slow miles on treadmill at 8:30 pace.

triumphs 1- 336 miles

Felt a little sluggish today at first, probably a combination of Tuesday's run, last night's baseball game, and last weekend's half-marathon.  Still wanted to do a good, steady run.  Decided to go out on the 8-mile route, a bit hilly, yet gorgeous place to run.  My best pace on that route has been just under an hour (7:15-20ish/per mile).  Put on a stop watch and decided to just go by feel (not check until I finish).  Within a mile it started to rain fairly hard, yet it felt kind of refreshing (more cool than the humid feel I've been used to).  The pace seemed to gradually pick up on it's own.  Was able to semi-sprint the last 1/3 of a mile or so and came in at 55:56...very surprising!  Didn't really have to overly push it and broke my best time by at least a couple minutes.  Looking forward a progressive taper and really starting to get a feel for my stride. 

triumphs 2- 300.5 miles

Ran 5 miles on the treadmill + 45 minutes on weights.  Kept 9 min pace for 3 miles and 8 min pace for the last two.

Tomorrow will be my last "long" run...16 miles. Here are my breakdowns since May 4th's marathon:

50 mile weeks- 5 (six if you add in tomorrow)

60 mile weeks- 2

70 mile weeks- 9

90 mile week- 1

20 milers- 7

Total weeks over 50 miles= 17 (18 after tomorrow)

I never cracked 60 miles in preparation for the May marathon.  Also, I only completed 1 20-miler (failed at a second attempt).  Obviously, I'm far better prepared this go round.

weight- 179 lbs

triumphs 2- 305.5 miles

Well, today I've determined my marathon pace goal.  Ran 16 miles, 14 of them @mp.  Eased into the run with the first two miles in 7:30 and 7:20.  Went through sloping hills for the first 10 miles in 1:12:12 total...took a gu in mile 10 (first time ever trying...actually liked it) and transitioned onto the high school track (only stopping 10 seconds for water).  Did 4 miles on the track in 28:25 for a total of 14 miles in 1:40:37 (7:11 pace).  Felt as though the last four miles could give me a sense of what I can do for an entire marathon, factoring in 2 weeks of taper time.  Thus, in my mind a 7:10 pace seems do-able, in fact, I felt the ability to have been able to hold it today for several more miles.  Finished the run with a light "cool-down" jog for 2 miles. 

Upon returning home, my oldest daughter asked "what the heck happened to you?"  I had no idea what she was talking about.  She continued, "why are you bleeding?"  I looked down to discover that I had literally run my nipples off.  Whoa...that certainly was a first!

Triumphs (2)- 321.5 miles

rest.

ran 7 miles at 9 min pace.

weight- 179.5 lbs (too much Mexican food yesterday!)

triumph's 2- 328.5 miles

10 miles in just under 9-min pace- 1:28:09.

weight- 179 lbs.

triumphs's 2- 338.5 miles

This is the first week in well over a month in which I've had 3 solid recovery days strung together in a row.  Felt very good.  Did a warm-up run to the track (8:45, 7:30).  Planned on running 4-5 mile repeats at 5k-10k pace.  First three were much quicker then I had planned...6:18, 6:00, 5:53...I definitely had another strong mile left in me, yet reminded myself that I am in the midst of a taper.  Jogged 2 miles back home for 7 miles total.  For the first time in months,  I decided to leave that final mile within me.  My hopes are to be very careful with diet over the next 9-10 days and have one "short, brisk run" early next week at mp, along with a few short bursts within slow runs. 

NB 903's- 90.5 miles

Ran four miles at 9 minute pace.

weight- 180 lbs.

triumphs 2- 342.5 miles

Ran 8 miles in 1:04:29 (8:04 pace).  Plan on 12 in the morning then will transition into next stage of taper.  Looked at the 10-day weather report for Lowell...absolutely too good to be true- low's/40, highs/59, + cloudy in the morning with sunshine in the afternoon.  Wouldn't that be nice.

Triumphs 1- 339 miles

Got up early to run today.  Felt a bit groggy...not enough sleep.  Gotta quit staying up to see my Red Sox.  Fall Festival today + houseguests over the weekend.  This was my only slot to run until Monday.  Ran 11.5 in 1:34:33 (8:13 pace).  Didn't feel great, didn't feel bad.  I'm not sure how I'm going to rest this week...absolutely brutal schedule.  We were going to try to head off to MA late morning on Saturday, but there has been a death and I will be officiating the memorial service.  She was in her mid-90's and had good closure with family- should be a nice service.  Guess it will help me keep things in perspective. 

weight- 180.5 (not happy this is creeping up a bit, so will try to be cautious with diet early in the week)

triumphs 1- 350.5 miles

Ran 6 miles at 9 minutes pace + eight 30-second strides within the run (10k-hmp).  Felt a bit sluggish at first, but the strides helped build energy.

triumphs's 2- 348.5 miles

rest

Felt really good today.  I was tight to begin with, not sore tight, but the kind of tight which takes longer to get warmed up.  Ran 6 miles at the track (only place flat), 2 at mp...

mile 1- 7:46

mile 2- 7:32

mile 3- 7:06

mile 4- 7:06

mile 5- 8:30

mile 6- 8:15

I want to be careful this weekend.  7:06 felt very, very easy.  However, my 1/2 marathon time a couple weeks ago was barely under 7 minutes (hilly course, humid day- but nonetheless).  My desire this weekend is to ease into the pace (7:05-7:10) and resist the urge to go faster until I get to the 18-20 mile stage.  If the weather's good (forecast is 55 high) and I'm feeling good that day, then I'll see what I have at the end.  If not, I should still be in good position to challenge a BQ time.  My goal is 3:12, I'd be thrilled with anything under 3:10...and as much as I'd like to say I'd be satisfied with anything under 3:25, deep down I won't be...I really want that BQ time.  I'm in position, so I'll just need to be patient and wise. 

Tonight will be my last evening of sit-ups/push-ups/crunches (been doing them every other night since May 4th) while I watch baseball.  No more weights at the gym either...except for stretching.  Slept 9 hours last night and hope to average at least 8 each night this week (recognizing the night before will be a struggle).  Currently have no nagging injuries...nothing- calves, shins, feet, toes, hamstrings- everything feels 100% healthy...couldn't say that throughout most of the training.  Literally ran through several little nagging aches and pains.  Even have all my toenails in tack (one's still black, but not in pain...not from running, but from kicking a chair in the middle of the night).  Feeling good about things!

NB 903's- 96.5 miles

Ran 6 miles at a 9 minute pace with 8-thirty second strides.

NB 903's- 102.5 miles

Ran 4 miles at 9 minute pace on the treadmill with 7- 30 sec strides (hmp).  Decided to do one last upperbody workout- easy weight, high reps.  Having gained a couple pounds, I felt the mental need to do a little cross-training.  Feel very energetic and will try to get descent rest the next couple of nights.

weight- 180.5 lbs. (low was 178 lbs)

triumphs 2- 352.5 miles

rest.

rest.

Great day for a race.  Everything came together.  Weather started in the 40's and a bit overcast.  The winds were definitely strong, yet not a factor until the last 5 miles.  Here's the splits as best as I can remember:

Mile 2: 13:50 (somehow missed the 1st mile marker...fully stopped to take a drink and decided to sacrifice 3-5 seconds every 2 miles to do this...I believe it paid off in the long run)

Mile 3: 20:55 (felt great, but decided to slow down a tad)

Mile 5: 35:20 (somehow missed 4 mile marker...someone said a spectator took it)

10k:  44 minutes (somehow missed mile 6)

Mile 7:  49:35

Miles 8-12:  kept steady pace...nothing too interesting...stilling feeling great

* Halfway point:  1:33 on the nose (felt really good, but decided to treat the next 2-3 miles very cautiously...mini-mini-Heartbreak)

Mile 14:  1:40:10

Mile 15:  1:47:20

Mile 16:  1:54:35

Mile 17:  2:01:50

Mile 18:  2:09:15

Mile 19:  2:16:40

Mile 20:  2:23:00 (at this point, knew I was going to get the BQ)

Mile 21: 2:30:00 (now we began to hit a very aggressive headwind, my system felt great, but my legs really began to have to work)

Mile 22: 2:38:00 (I actually stopped for about 20 seconds to not only take a gu, but drink 2 cups of water...think it really paid off)

Mile 23-26:  stopped paying attention to the time...just focussed on keeping each mile around 7:30...do remember doing mile 26 in 7 minutes

Finishing time:  3:10:30 (was able to sprint at the end and passed about 10-12 folks on the track, including the 3:10 pacers)

My family was all at the finish, cheering wholeheartedly.  Although my legs were a bit sore, my energy level was sky high and I felt like I could run another five miles.  Many folks seemed to be struggle with the headwind, during the final 5 miles and I probably passed 30-40 runners.  The only folks who passed me were the 3:10 pacing group, but I passed them at the end (sorry if it sounds like bragging...but it did feel good).  It was all so exhilerating.

A few huge thank you's:  first and foremost to God for good health and my family for 100% support...secondly, Ed who joined me, trained with me and at age 52 today ran a 3:17...thirdly, to Sasha for setting up this blog- the access to elite training regiments made an incredibly huge difference...and lastly, to so many folks on this blog who gave such consistent encouragement- noteworthy- Jeff, Jim, Todd, and Robert.  I finished the day with a meal at Cheesecake Factory, including a chocolate, peanut butter, cookie dough slice of heaven to go.  Plan to go hit the hotel's swimming pool with family right now, and return to eat dessert just in time for the Red Sox game 7 (my wife was shocked to see me turn it off last night at 10:15 w/a 2-2 score).  This week I planned to register for the Boston Marathon.  No running this week...but I'll be back at it dedicating the next month to getting faster. 

Still on a runners high...we're staying by the beach and I had to resist the urge to go for an evening run. 

Still a little bit sore from the race...but a "good" sore.  Went to the gym and did 20 minutes bike, 30 minutes weights, and 4 miles on the treadmill (9 minute pace).  Will be careful this week, but feel ready to ease back into mileage again.  After a week or two of "recovery running" (nothing much under mp), I will entirely focus my running on getting faster.  Did very little sprinting over the past 5 months (knew that endurance was my weakness).  Hopefully speed will come more naturally...I was much more of a sprinter in high school- never ran a mile under 6 minutes, but was always the fastest white kid on the team.  Will be interesting how much of it I can gain back (do remember running a lap around the track in college in 55 seconds...I be happy to get it close to an 60)...I'm getting old though...we'll see.

Thirty minutes on the bike, 20 on the stairmaster, and two miles on the treadmill.  Feeling good, but want to have a light week in regards to actually running. 

Saucony Trigons- 2 miles

Cool, crisp day.  I've been running quite conservatively for a month now, including the marathon.  Not much speed, rather keeping fast days close to that 7:05/7:10 pace.  Today decided to cut loose just a little bit.  Nothing real fast, but still stretch it just a bit.  Ran 9 miles in 1:00:35 (6:43 pace)- mile 9 was the flattest stretch timed at 6:33.  Did a cool down for mile 10.  Legs felt great...plan to begin speed work either this weekend or early next week.  Start with 100 meter sprints week #1 and gradually work my way up to a 5k (100, 200, 400, 800, 1mile, 2mile, 5k).  This will take up my next 7 weeks- 2x per week.  Hope by the end of this stretch to have improved my 19:09 5k pr...we'll see.  If so, would love to break 18 minutes by next Spring.

Trigons- 12 miles (feel really plush)

Did weight work-out at the gym...legs for the first time in over a month.  I'll feel it tomorrow.  Next taper, I'll wait 10-days or so before race to cut out the leg work.  I was cautious this time, but think I will benefit from the extra strength work next go round for the Boston hills.  One hour of weights + 4 miles on the treadmill.  Kept a 9 min pace, but worked my way up with incline.  Plan on plenty of hill-work-outs over the next 4-5 months.  All road races chosen will be the most challenging (w/hills).  Plan on a 10-12 miler tomorrow.

Trigons- 16 miles 

Ran a 12.5 mile course with pretty nasty hills.  Ran first half, rested a couple minutes, picked up the pace for the second half.

1st 6.25 miles:  49:09 (7:52 pace)

2nd 6.25 miles:  43:47 (7:00 pace)

Killer leg work-out.

trigons- 28.5 miles

Ran 10 mile course with strong hills in 1:18:21 (7:50 pace).

rest.

Tough couple of days to get in a work-out.  Pulled all-nighter and got 2 hours of sleep late this morning.  Finally, was able to get to the gym (it was snowing out).  45-minutes of weights and 3 rounds of running on the treadmill:

First 3 miles:  21:30

5k: 17:52 (pr for treadmill)

Last 2.9:  26:15

Hopefully, the treadmill times will translate outsides.  My hope is to break 18minutes in 5k by Christmas and then begin stretching that time out longer. 

Went to the gym...30 minutes legs, 4 miles treadmill (7:30 pace), and 25 minutes bike.

Ran 10 miles today...had interesting experience.  It was freezing cold outside, yet for the 2nd day in a row my right foot was literally burning.  I had to stop a couple of times, take off my shoe (in 30 degree weather), and place my foot on the cold cement to take away the burning sensation.  I'm going to post this to get some sort of insight on what it might be.  I found a few things on the internet about foot striking, break down of red blood cells, and iron depletion- all associated with high mileage runners- especially on the heavier side.

Felt very sluggish this morning, yet still wanted to make it a "speed" day.  Jogged 3 miles to at an attempt to get loose and then told myself just to kick it in gear, like it or not.  Ran a 3 mile tempo (5:52, 6:40/hill, 6:07).  Jogged 2 more miles to the track and then did 12 x 100meters with 200meter jogs in between- kept each sprint right about 15 seconds, give or take a little on each one.  Foot never got "hot" today. Threw away my 903's with- pretty much shot with modest amount of mileage.