sub-3 or blow-up trying

Great run today...it was low 50's with a slight drizzle.  My thought was to just keep a comfortably firm pace through the hills towards Goshen and back.  First 3 miles were all uphill (7:35, 7:05, 7:40) and I felt a ton of bottled energy, so decided to pick up the pace a bit.  Still wanted to keep things comfortably firm, so coasted on the downhills and picked up the effort a tad on straight sections.  Miles 5-6 were rolling hills and then 7-8 were more downhill.  Overall did 8 miles in 56:25 (7:03 pace), doing the last approx mile in 6:15ish. 

Having run a little faster last night than I had planned, my legs were just a little bit stiff this morning.  I still hoped to get a solid workout in, so headed to the track with my new tangent 3's.  Did 1.25 mile warm-up, progressively working from 10minute to 7:30 pace.  Oh boy, system felt good, but legs were tired.  Decided to see how many mp miles I could get in on the track at a steady pace. 

1st 5 miles:  33:58 (6:48, 6:50, 6:45, 6:49, 6:46)

- 2 minute break-

Ran 1.25 miles at 6:50 pace...decided to shift gears, system was fine, but legs were tired...jogged a 4.75 mile loop, cutting through Whites Woods.  Did 12.25 miles total for the day.   Fairy satisfied with today's workout.  Hope to do a mp run early next week at the track, doing 4x3x2x1 on fresher legs. 

Fog was extremely thick today, so went to the gym for workout.  Did 20-min upperbody and then began a little bit of speedwork on the TM.  2 mile warm-up, 2 1/2 mile repeats at 6min pace (lap in between)...was so soaked with sweat that I went into the changing room and wrung out my shirt.  Did 10-minutes legs and then finished off with 3 more miles on the treadmill, 1.25 at 6 min pace.  8.5 miles total- 3.75 at 6min pace. 

It was a little warm out (70 degrees), yet pleasant.  Although I've run fairly hard the last couple of days, my legs still seemed to have a little zip in them.  Decided to give the rolling hills course from my house towards Morris a shot (8.75 miles).  Started out at marathon pace and was able to hold it the entire time- 8.75 in 59:34 (6:48 pace...last mile in 6:39/flat section).  Jogged an extra 1.25 miles "cooldown" to make it an even 10.  With a little taper, I seem to be on track for a descent marathon in 2 weeks. 

Ran 6 miles with Rick during lunch.  Upon returning to the gym, jumped on the TM and ran a quick 2.25, the last 2 miles in 12min.  Legs feeling really good.

Today was one of the best runs I've ever experienced.  Perfect temperature (60), legs felt great, and I found a perfect stride that I was able to keep throughout the hills.  This is an 8-mile loop towards Goshen in which my previous fastest was around 55ish.  Today I ran it in 52:35 (6:34 pace).  There was one uphill section (mile 3) that I was shooting for 7:30, but came through in 7:45.  The downhill on mile 5 made up for it in sub-6. 

I'm really starting to peak and attest most of my improvement over the past couple weeks to hill running and finally an improved diet (quality has been good...doing better in disciplining the quantity). 

Went to the gym.  Did weights and a short recovery run (4 miles) at 9 min pace

10 miles at just over an 8 minute pace.  Received tough news.  Our school nurse, JoAnne, who was set to run in the same marathon I'm in next weekend with her husband was just diagnosed with pancreatic cancer.  She's getting further testing this week and still plans to attend the marathon to cheer on her husband.  If you read this and are a person of faith, please offer a prayer up for her. 

Quick breakdown of preparation for this marathon...

May miles:  298.90

June miles:  310.40

July miles:  202.50 (2 weeks in Uganda, but did get 3 twenty-milers in)

August miles:  367.75

September miles:  290.6

October miles:  averaging mid to high 60's per/week

60 mile weeks:  6

70 mile weeks:  5

80 mile weeks:  5

90 mile weeks:  2

20 mile runs:  9

*2 weeks off in July + trained through a tough sprained ankle in September

Did weights at gym + slugged through a slow 4 miles run.  Was up way to late, only to see my Red Sox lose.

Got up early and ran the 12-mile loop- first portion of 20-mile route.  Felt a bit sluggish, but still got 6 of them in at mp pace.  Overall, 12 miles in 1:28:00 (7:20 pace).

rest.

Ran nice slow 8-mile loop towards Goshen in 1:08:25 (8:33 pace).

I'm not going to lie...I hate the tapering process.  Today I felt bloated, sluggish, and slow.  I jogged out towards Goshen 4 miles at a 9 minute pace and then my goal was to return home at marathan pace (6:50-7ish per/mile).  I wanted to do this without looking at my watch.  Honestly, my pace felt like 7:10-20ish, so I pushed myself a bit in hopes of being closer to 7ish.  Upon crossing the 4 mile mark, I looked down to see a time of 25:47  (6:27 pace).  I guess I haven't lost any speed, but my body is definitely playing tricks with me.  Hopefully this sluggish feeling will get out of my system before the weekend. 

Worked out with weights (light) at the gym.  Did 5-miles on the TM which included 1-mile warm-up and the 1x400, 1x800, 1x1200, 1x1600- all at 6min pace with .25 jog in between- did "cooldown" for 5 mile total.  Tomorrow will be my last run.  Warm-up + 2-3 miles on track at mp. 

A little nuts out there today.  Plan was to go out to the track with marathon gear and do one last mp run of 2-3 miles.  It was 46 degrees when I left to get changed, 42 when I got into my car, and 38 by the time I reached the track.  Warmed up for 1 mile and it began to snow.  Went into a mp mode and the wind was really beginning to pick up.  Did 2-miles with a bit of effort, not too strenuous (6:50, 6:51) and then decided to pack it in.  By the time I got back into the car it was 33 degrees.  Forecast looks pretty ugly for this weekend- high 30's with rain or sleet.  Should be interesting. 

rest.  Still trying to figure out a goal for this weekend.  Weather forecast is high 30's with 15-20mph winds and rain.  May make my goal place related vs. time (same marathon as last Fall).  I'll give it until tomorrow afternoon and then decide.  Good sleep last night and no signs of aches or pains.  Anyone have suggestions for wardrobe this weekend? 

I'll start by saying I was satisfied with the results considering today's weather.  It was high 30's outside, began to rain at mile 6, snowed for a mile or 2, and then returned to a steady rain for the rest of the race.  At mile 15 my shoes (tangent 3's) were so soaked the soles came unloose and by mile 16 I could see the heal of my sole up above my ankle.  Didn't matter too much because I could no longer feel my toes anyway.  I probably had a little bit faster time in me today, but I still felt good with the effort.  Most importantly, I feel good- no real aches or pains other than my right calf and achilles (just a tad) from running 10 miles with the insert hanging out.  In hindsight, maybe could have stopped, but it would probably have slid around continuously anyway.  Here's my best attempt at a report...

I only had a stopwatch on, so these are the splits as best as I can remember...

Miles 1-5:  34:10- Felt really good and controlled.  No rain yet and was getting into a good rythm.

Miles 6-10: 1:06:20- Was keeping just under a 7min pace, but had to make a 30 second "pit stop"...feeling good, but the rain/snow was beginning to kick in.

Miles 7-13:1:  1:31:30- nothing too exciting.  Each mile fairly close to 7min pace.

Miles 13:1-15:  1:45:05-  Felt really good about this section (slightly uphill) until my inserts started to come loose.  This may have threw me a little more mentally than physically.

Miles 16-20:  2:21:32-  Mile 16 was a real bummer.  My right insert somehow ended up sideways and was reaching up past my ankle...what do you do in this situation.  Felt like ripping it out and carrying it.  However, somewhere around this point my toes went numb, so thought "What the heck, can't feel my feet anyway.  The pace went from 7:00/7:05 per/mile to more of a 7:20/25.

Miles 21-26.2:  3:09:09- Lost some time in this section, yet never "blew up" or felt really that uncomfortable.  My legs were still strong, but my right calf/achilles started to get worn from the extra work adjusting to a messed up insert. 

Although shivering uncontrollably at the finish, I felt good.  When I got back to the hotel, my toes were white and all 10 toenails were blue.  Took 15 minutes in the shower to get any feeling back.  Any suggestions on socks for future conditions similiar to today? 

Side note:  Very proud of a woman from our community, JoAnne McCormick, who was diagnosed with pancreatic cancer 2 weeks ago.  It was just determined a few days ago to be inoperable.  She chose to run in today's race anyway (along with her husband)...I'm not sure whether or not she finished, but that's beside the point.  If you are a person of faith, please lift up a prayer for her.  She is the school nurse for two of our daughters and very involved in the community.  A bus load of people from Litchfield got up at 3am to drive up and give her support.  She's got a tough road in front of her, yet is handling it with dignity and grace!

Update:  Joanne (age 56) did finish (4:44:19)...what an awesome accomplishment!

rest...my right achilles is a little sore, yet I feel pretty good for the most part.

Did upperbody weights at the gym, 4 miles on the TM (9min pace), 20 minutes on the stairmaster (high steps), and 10minutes on the bike.  Hope to ease back into things this week with all slow running. 

Did leg workout at the gym and 30 minutes on the bike.  Finished with 2.5 miles on TM.  Body's almost healed...just a nagging pain in right achilles.  Will be cautious until it begins to strengthen. 

Started off on a 10-mile run at nice 8:30-40ish pace and felt good, so ventured off onto a trail in White's Woods.  Ended up going just over 16 miles. 

My hope is to get good volume in between now and Thanksgiving weekend.  The marathon didn't beat me up too much, so I may be able to peak by then and hopefully I'll get a better day of weather. 

Although my times are slightly faster this year than 2008, I'm still not satisfied with results for 2009.  Hope to pr in 1/2 marathon on Nov. 7 and full marathon on Nov.28.  Very optimistic about finishing strong for the year. 

Kept it nice and slow today (2miles at 7min pace and 7.5 miles at 9min pace)...probably should have done trail rather than street (little bit sore around the ankles), but overall seem to be doing ok. 

Raining outside w/thick fog...ran 3 miles on TM and did 25 minutes on stairmaster.  Also did 20 minutes on weights.

Ran the "Pie Hill" course and calves were already tight by mile 3.  Kept it at a 7:30 pace through mile 13 and then slowed down a bit towards the end.  Ran a total of 15 miles. 

6 miles on TM and 15 min. on stairmaster.

10 easy miles up towards Morris and back.  Still a little sore, but getting better.

Retired my saucony progrid rides for a new pair today.  100% better on my ankles/calves.  Thought I was having difficulty recovering from marathon, but found it to be the shoes.  Started today's run with the thought of going 12, but was pleasantly surprised by the improvement in my legs.  Ran the first 12 of my standard 20-mile course (hills) in 1:26:50 (7:14 pace).  Decided to just keep on going and complete the second loop- total depletion run (other than a spicket at mile 10).  Did a big "uh-oh" after getting slammed by a hill on mile 15 (8:15 pace).  Literally stopped for a few seconds, stretched my legs, regathered my composure and went all out for the last 5 miles, completing the second loop in 59:51 (7:29 pace).  Overall, ran 20 in 2:26:41 (7:20 pace).  I'll take it, having just finished a marathon 12 days ago.  My next marathon is Nov. 28th, so hopefully this puts me in a good position with training.  I'm signed up for a 1/2 marathon next weekend.  I'll try to do it with minimal taper. 

Quick trip to the gym this morning...did 30 min. weights.  Got back so my wife could do an aerobics class.  Have a funeral today + family gathering for "trick or treats".  No running today.  Hope to get up near 70's for next 2 weeks.  Feel fairly good today.