sub-3 or blow-up trying

last run before marathon

Rest.

rest

Ran New Jersey Marathon in 4:12

Began training for a new marathon this week.  I recorded my miles for the week as 42, but had not yet joined the fast running blog.  Want this recorded so I can look back at my overall progress.  Nothing crazy this week.  Just wanting to get back into things.  Last week I did stationary bike at the gym and a few other cross-training/core training exercises.

Obviously, I didn't do all my mileage in one day.  The 52 miles were spread out throughout the week.  Again, I hadn't joined the blog yet, but still want my overall mileage recorded for the benefit of future training.  Two of my runs were a bit harder this week.  Did a 3-mile run on the treadmill in 19:19.  Did a 7-mile run outdoors in 52:30.  Felt much less sore this week from the race.  However, I still have a weird sensation at night when I try to sleep.  Kind of like the car has been turned off, but there's still a little bit of rumbling going on.

Again, this report applies to the overall week.  I didn't join this blog until June, yet I want this recorded for my own personal records.  To be able to look back at my complete training program for marathon #2.  This was a strong week for me, but also a little bit painful.  My achilles were a tad bit sore.  Cautiously persevered throughout the week.  Did a 14 mile run and felt ok.  Will taper a little bit next week for the Litchfield Road Race.

Ran course for June 8th Road Race in 52:30 (7 miles)

Recovery Run

Hill Run

Ran Hard in the middle

Recovery Run

Ran fast miles at a 7 min mile pace

Recovery Run

rest

Ran in 95 degree heat (1pm race)

Placed 151 out of 1200 runners

18th in 30-39 male division

Improved PB by 2 minutes

Did treadmill work

Ran 3 miles in 19:30

walked lap

Ran 2 miles in 14 min

Ran treadmill

7 miles in 49:30

Felt great!

Recovery Run

Ran 9 miles in 1:20

Steep Hills

Conversational Pace

Ran 4 miles uphill in 45 min-

Ran last 5 miles (rolling hills) in 38

Final mile was 6:45

All done in early afternoon- 78-80 degrees and sunny

Ran same course 2 weeks ago- 9 min. slower

Weighed in today at 188lbs

That's 14 lb loss since May 1st...100% diet adjustment

Could easily have run longer

Ran with a friend this morning who's done 18 marathons, 12 under the 3hr mark

We held a steady pace through 10 miles of rolling hills- 1hr, 20min

I expressed my goal of an eventual BQ time and was curious as to how realistic a goal this might be (having just run a marathon at 4:12)

He discouraged me from basing anything on a first time marathon and expressed his opinion, based on our run this morning, that I could presently run about a 3:30  

He encouraged me to stay focussed, not to add to much too quickly and that with steady improvement this summer I could at least run a 3:30, if not qualify for Boston

Felt good after our run.  Will probably take tomorrow off.  Bench pressed 275 last week, but have vowed to changed my lifting routine...good bye heavy weights (all it's really good for these day is vanity)

Went to  church this morning and was pampered by girls for lunch today

Was going to take the day off, but felt too good

Ran 5 miles in 39:15

Did a few "sprints" for the first time in 13 years...whew...I've gotten slow!

Ran 200 x 8 (33 sec. avg)- kicked my butt

Jogged 2 slow miles w/steep hill in the final stretch

Walked 2 miles with family

Recovery run...a bit sluggish today (didn't get much sleep last night)

Wow!  I'm still recovering from Sunday (200's).  Ran a slow, steady 8 mile run.  Averaged about 9 min. miles.  Felt sore today...the good kind of sore, kind of like having done 5 sets of squats with good form.  If I feel tired tomorrow, might take the day off. 

Entered a 5k in West Hartford today- 1st 5k I've ever run

Felt very stiff- jogged the entire course as a warm-up (kind of scary, what am I becoming?)

Mile 1:  ran hard (rolling hills, mostly uphill)- 6:30

Mile 2: more rolling hills (one very steep, uphill, ouch!)- 7:30

Mile 3: ahh, mostly downhill (flattened out for the last 1/2 mile)- right around 7:00?

Final stretch- pretty much maintained the final mile pace

Felt a little frustrated in mile 2- a handful of runners passed me

Felt much better in the final stretch- nobody passed me (of course I didn't pass anyone else, but hey, happy I held my place)

Ran a nice slow, steady pace today through rolling hills (9 min. pace)

Very relieved that my energy level seems back to normal...a little sore from yesterday, but felt good again

I'm not sure if Mon/Tue's drain was the 200's, a lack of sleep on Sunday night, or a combination of both

Weight is now done to 185lbs

Ran 14 miles today!  Legs finally seem recovered from last Sunday

Before running, did 30 min. of weights in the gym- out of curiosity benched 225 lbs 6x- strength is a little down, but not that much considering my weight loss and running program...at this stage I am willing to let go of strength and focus more on tone...no longer spending much time with squats- legs are getting a good enough workout...the calf machine is still valuable

Ran first 4 at 9 min pace on the nose

Ran next 5 in 36:20- just over a 7:16 pace

Returned to a 9 min pace for the last 5 miles

Felt fairly good at the end

Jogged four miles at 9min pace on treadmill.  Did leg work...been staying consistent- 3x week in the gym (30min workouts) + evening crunches

Finished leg work and did 2 more miles on treadmill (15min)

Staying focussed on making that magic 7:30min pace seem easier

Last November I could keep a 7:30 for only 2 miles tops...now it can be easily achieved at the end of a grueling workout...would like 7:30 to feel like 9:00 did last November...seems achievable

Weighed in at 184 lbs- down from 202lbs May 1st.

Jogged 5 miles at 8 min pace

Did 200 x 4 (31 sec average)...8x pretty much wiped me out for Mon/Tues last week, so thought I might ease my way up in the speed work

Lightning outside today.

Ran 8 miles on the treadmill.

First 5- 36:45...break....second three at 9 min pace

Felt fine...could have gone all afternoon...just get completely bored by the machine.

Rough morning...went to bed at 10 to get a good night's sleep...was still awake at 2am!

Still got up for a 7am run and gutted out 10 miles...legs felt fine (9min pace)...just had difficulty dealing with the cobwebs.

Hopefully I'll sleep well tonight.

Well, officially signed up for the Bay State Marathon in October

Ramped it up today with an 18-miler through fairly challenging hills (80 degrees)

Kept a nice, slow controlled pace...miles 1-3 flat, 4-5 uphill (fairly steep), 6-7 downhill (very steep), 8-11 flat, 12-13 uphill (very steep), 14-15 downhill (fairly steep), 16-18 flat

Hoping to build up my leg strength, which failed me at mile 22 in April's marathon

Energy wise, I felt like I could go an extra 10 miles, yet my legs were definitely spent at the end by the hills

Overall time- 2:42

Did 3 miles today...wanting to taper just a bit for a 5-mile road race on Saturday...need to get my legs rested. 

Did 45-min with weights

Ran an off-road course through the woods...gorgeous!

However, I sprained my ankle coming downhill on mile 5...ouch!

Kept going, have a little bit of a bulb...hopefully it won't affect my road race tomorrow morning.

Ran 8 miles in 1:10 (very comfortable pace)

Got lost on my way to the race...was supposed to turn left at a restaurant that no longer exists...got there 5 minutes before starting time.

By the grace of God my ankle did not hurt this morning (despite a little bit of a sprain)...ran a good steady pace through light hills...warm (75-80 degrees), with a good bit of humidity, but not overbearing.

If I'd have known how close I was to breaking 35 minutes, I'd have picked it up more at the end...felt good...never had to gasp for air.  Overall, felt good and am beginning to experience a little bit of fruit for my labor. 

Had my best day running in years

Jogged 3.5 miles at about an 8 1/2 min pace up to a race course

Decided to run our city's 3-mile run on my own...started out with a good, strong pace.  Thought I'd see how far I could take it.  Began to second guess my pace on an uphill slope on the second mile...put my head down and stayed strong.  Kept my pace throughout the third mile and coasted in for the finish.  Had to double check my watch...18:21!  What?  Sure enough, 3 miles in 18:21.  I'm starting to feel a second gear that hadn't existed since college. 

Ran one 400 on the track to see what I could do...69 seconds.  Decided I'd save speedwork for later in the week.  Jogged 3.5 miles home.

Big correction to make...went out and measure this "3-mile" course and it was more like 2.8.  Still an improvement to me, yet would translate to closer to 19 1/2 minutes.

Ran over lunch break...very hot and humid- 5 miles at a 9 min. pace

Walked a quarter mile and then ran a three mile tempo to see if yesterday was a fluke...absolutely not!  Ran it in 19:04.  I feeling more comfortable with my new weight and am beginning to "find" my legs.  In college, did a lot of conditioning for baseball, but never distance running.  In the off-season, we would do plyametrics + a weekly 3-mile run...never broke 20-minutes.  This is all new territory for me.  Haven't weighed 185 since high school- 20 years ago!

This blog has been a good way to keep motivated.  Not only charting my own progress, but gaining insight through observation of other people's work-out schedules. 

Ran 5 miles at 8 min. pace

Did 30 min. of leg work

Ran 6 miles at 9 min. pace with friend

Had a great run today!

Planned to do a slow run on course with steep hills

Noticed a 7 1/2 time at the point of mile one and decided to test my improvement

Kept 7 1/2 minute pace through first 3 miles- fairly flat

Kicked it in an extra gear for 2 miles worth of steep incline- accomplished a 38:12 time through mile 5 (at the top of the hill)- 7:38 overall pace; my best previous time for this distance was 45 minutes

Kept just under a 7:30 pace for just over 4 miles (2 miles being a fairly strong decline) on the final part of the course- total time= 1:08:25 for a little bit over 9 miles- felt strong at the end

Well, ran 4 miles on treadmill at the gym on the treadmill after some upper-body work and was planning to run in a 5k...unfortunately it's cancelled due to thunderstorms

Plan B- do my long run tomorrow instead of Saturday...hopefully my legs will be fresh

My 5k got rained out yesterday, probably for the better (was curious to see my improvement)

Did a progressive long run today- weather was overcast and wet (good running conditions)

First mile warm-up- 9  min pace

Hit a 5-mile course and did first lap in 46:30- tired and groggy

2nd 5 miles- 41:40- much more comfortable pace

3rd 5 miles- 36:03- felt fine- shorts were soaked, so legs began to feel heavy

Slowed down for the last 5- 48 min

walked final mile home

Total of 21 miles run- 3:01:13

Tired, but a good tired.  Forgot power bars, but survived on 2- 20 ounce gatorades stashed at the loop.  Legs felt good,  but heavy due to soaked shorts and shoes.

This will put me over 60-miles in a week for the first time ever!

Rest!

I'll be back at it tomorrow.  Feel good.

Warmed up with 3 miles at a 9 min pace- ideal running conditions, saw a deer

Ran our 3-mile course in 17:48- the  improvement just keeps happening (Need to edit this comment...went out to measure this "3-mile" marked course and found it to be closer to 2.8...probably more like a 19-19:20 run...still an improvement)

Followed up with 4 miles- 1 at a 9 minute pace, 3 at an 8 minute pace

I have really come to appreciate running.  In college I hated it!  Perhaps it was the once a week three mile runs in Chicago in the middle of winter and killing myself to do it in 20-21 minutes.  Never really improving.  My outlet was sports and since graduating I have been unable to find something that ignites my competitive juices.  In 1995, I began to run a little bit and killed myself in a 5-mile "Turkey Trot" (35 minutes) only to come in like 200th place.  I didn't really get it at that point.  The gym has always been a tremendous outlet for keeping healthy and conditioned, yet it is hard to stay motivated by goals on the bench press, stairmaster, or squat rack.  More recently I have begun to see how my competitive nature can be applied to running- looking for a personal best, running different courses at different distances, accomplishing new feats.  It has been equally encouraging to see my wife begin to pick up running and even the girls start to show interest.  I'm unable to get my wife to join the blog- but she's now training for a half-marathon (after 6 kids!).  She did a 5k last week in 30 minutes...it was small race and she won a medal for her age division.  Now she's hooked!

Ran 7 miles over lunch break

Mile 1:  8 min pace

Mile 2-3: 7 1/2 min pace

Mile 3-6: 7 min pace

Mile 7: 8 min pace

Total run = 52 minutes

Today was a challenging day

Did a 1-mile warmup at a 9 1/2 minute pace...thought, "oh boy!"

Legs were a bit sore front yesterday's weight training and I was definitely sluggish

My initial desire was to run 5-miles hard, which included 2-miles up all uphill

Ran mile-2 at a 7:10 pace and made a quick mental adjustment...15 minute tempo runs

So I fininished off the first 15 minutes by keeping a 7 min running pace

The next 15 minutes were closer to a 9 min pace

Third 15 minutes, all uphill, was at a 7:30 pace (sun went behind clouds)...for the last 5 minutes, I felt a good, strong burn in my legs (breathing was fine)

Fourth 15 minutes were slow again, sun came out again, and I was beginning to really feel it...fortunately the last 5 minutes of this segment was all downhill (90 degree heat!)

Fifth 15 minutes, I began to think "oh boy" again...it was still downhill and I ran a seven minute pace until things flattened out (6minutes or so) and then hung on to a 7:30 pace for a minute or two until adjusting to "enough's enough"...I jogged the remainder at a 9-9 1/2 pace. 

I do think I had one last tempo run in me, but with the heat and no water, I was being careful not to kill myself at the end.

Total of 10 miles in 1:26:03- definitely a mind over matter type of day!

Weight is down to 183 lbs...25lb weight loss this year (still bench 225 x 5)

Was going to run in the afternoon, but couldn't go outside due to thunderstorms

Endured 7 miles of a slow run on the treadmill (9:15 pace)

Did 1/2 of upperbody weights

Pleasant surprise in the evening...meeting was done an hour early, got home and everybody was out and the weather was beautiful...quickly got out for a run

Cool, crisp evening...had to discipline myself to keep things slow...kept it at about a 8:45 pace for 8 miles...felt like I could run all evening.

My legs felt tired today...had decided to run a 5k tonight, but was second guessing it this morning.

Took 5 of the girls to the beach today, so mom could prepare for an open house

Kept hydrated all day long, just in case I felt I had the energy to run in the evening

Got home at 4pm, took a nap, woke up at 5pm and decided to go for it

Felt even though this may not be the best 5k I can run, it's the bigger picture that counts- staying focussed on the big race in October.

Jogged three miles to the race area...realized any fast mileage might be a challenge today, but began to get into a "mind over matter mode"

Race...mile 1 was fairly flat and I broke 6 minutes...mile 2 began to go downhill so I pushed it a bit, however, I unexpectedly approach almost 3/4 of a mile's worth of steady uphill...finished mile 2 at almost a 7:40 pace...the beginning of mile 3 was at least 1/4 mile downhill, but unfortunately I was unable to take advantage of the hill and was just regaining my breath...by the bottom of the hill I actually recovered and felt fairly descent...did the final 1.1 in about 6:30.  Overall time= 20:10

I never looked to see what overall place I was in, but received 2nd place within age division.  There were probably only 40-50 runners all together...I'm guessing I placed somewhere around 10-15th.  A college kid set the course record somewhere in the 15's.

Slow run today...very uneventful.

Did a 2 mile warm-up at 9 min pace

Ran what I hope to be a marathon pace (7:30) for 10k distance...total time for 6.2 = 46:48

Will do a little bit of speed work in the evening...5 x 2min fartleks (within 5 mile jog)

Legs were sore, especially left lower calf

Did first 5 miles a lower slower than 9min pace (47:08)

Picked it up a little in the second 5 miles w/a little bit in my favor from the rolling hills (Goshen)- did second 5 in 41:05

Decided to see how close I could get to BQ marathon pace on a 20k route.

Ran through rolling hills to Goshen and back...exactly 12.5 miles...80 degrees out

Ran a little over 7:30 pace for 1st 10k- 47:47 (more uphill than downhill)...jogged around a building looking for water...no luck...oh well, the sun began to hide behind the clouds...decided to get into the frame of mind as if this was the final 10k of a marathon...didn't worry about pace on the way back...just ran hard...really had to hang on for the final 3/4 of a mile...2nd half time- 47:22- almost at marathon pace, but not quite...with a little bit of water, I may have gotten it.  Next time I'll plant a gatorade bottle or two.

Total time 20K (actually 12.5)= 1:35:09

Six mile recovery run at 9-9:15 pace.  Felt fine.

Ran with a friend, Ed, today.  He's run several marathons, at least a dozen under 3hrs.  His best was Boston in the 2:40's.  We did 10 miles today at an 8 min. pace.  Felt fine.  Kept conversation throughout.  He's going to committ to the Bay State Marathon as well. 

I guess "fast funs" are all relative

Ran 2 1/4 down to the track...wanted to measure out some "speedwork"

Jogged one lap, then picked it up for 3/4 mile in 4:23 min.

Ran 4 x 880:  2:46, 2:47, 2:54, 2:50- ran "comfortably hard"- definitely pushed it, yet had a little bit extra held back in the tank (thinking of tomorrow's 20-miler)

Jogged 2 more laps and ran 2 1/4 home

It was suprisingly easier running home...perhaps the cob webs were all out

8 miles total.

Challenging run today...ran with Ed.

Headed out 7am...fairly warm, but many shade patches...did a 12-mile course through fairly hilly terrain...planted two gatorades at mile 12- went down fast...did a 8-mile loop through some challenging hills...seemed like everything was uphill, the sun was now shining bright and it was getting in the 80's, yet kept a solid pace...finished the final 1/4 mile with a strong run (not quite sprint, but close).

Total time for 20 miles = 2:46:58

Ran 5 miles at just over an 8:15 pace...felt good.  Actually, didn't plan to break 70 miles until August.  Worked hard to get up to 60, but now am working hard not to add too much too fast.  Still have no injuries, aches or pains. 

After close to 600 miles, retired my Asics and broke out a pair of Sauconys- felt awesome!

Did an hour's worth of weight work at the gym- squats, bench, core exercises...still feel very healthy and energetic.

Head off for a mission trip to Arkansas tomorrow.  Will make an effort to run each day, but will not have access to a computer until Saturday.  I'll enter weekly mileage then. 

rest...heading off for mission trip

Early morning run...before break of dawn.  Chased by a dog in unfamiliar territory.  Fortunately no damage.  9 min pace for 8 miles.

Again, ran before the break of dawn...little sketchy leaving the mission site.  Chose to run about a 3/4 loop several times.  Kept 9 min pace for 7 miles.

Was unable to get away at the break of dawn.  Instead, ran in the heat of the day (95, huge humidity).  Kept a solid slow pace of 8:45 for 7 miles.  Lacking a bit in the sleep area, but feeling ok.  New shoes are extremely comfortable. 

95 and humid! Uncomfortably easy 7 miles at 9 min pace.

Didn't have a chance to run...took group back to airport...missed connection...probably won't get to run Saturday either...bummer!

Got 2 hours of sleep...no opportunity to run...tough week!

Had difficult time getting out last week due to mission trip.  Probably inspired me a bit for today...Everything came together- rested legs, 11 hours of sleep, perfect weather (no sun, high 60's).

Ran the same 10k route as two weeks ago (measured 6.25 each way).  Did first 10k in 44:59- felt great!  Walked 1/4 mile and headed back.  Ran second 10k in 43:59.  Could have kept same pace for at least another 5-10 miles.

Total time and distance = 1:28:57/12.5 miles (7:07 pace)

Well, I'm beginning to feel as though a BQ might be within reach.  Just need to stretch out my pace to endure the mileage.  7:30 has become quite comfortable and hill running is becoming much more managable.  My hope is to improve my pace through a little extra speed work over the next month.  Will do another 20 mile run this week as well.  Still feel strong...perhaps the low mileage week (last week) will help me in the long run. 

Did 30 min. of leg work at the gym- deep squats, leg extensions, and curls- felt pretty good. Might be sore tomorrow from the squats- 5 sets of 10, final two with 205.

Did a recovery run to Morris and back, taking the back route. Fairly challenging hills...kept a nice, slow pace.

Total time= 1:28

Nothing special to report...ran 8 miles at 9 min pace. Sore from squats on Monday...also did 30 chest/back workout.

Still feeling those deep squats from Monday.  Hoped to get a little speed work in today, but wasn't sure how.  Jogged 4 miles for warm-up...still pretty stiff.  Decided to just gut it through at the track.  To my surprise ran the first 1/2 mile in 2:39...however, my legs felt like spaghetti.  Ran 2nd half mile in 2:40...they were really quivering at that point, so I shifted to running 440's.  Did the first 440 in 1:10 and the 2nd one in 1:11.  At this point, my legs were almost shot.  Decided to finish speedwork with 2 x 200- ran them both in 30 seconds flat. 

Jogged another 2 1/4 miles at 9 min pace.

Ahh...my first day of vacation. Who'd of thunk I would use it for a 20-mile run. Felt ok today...just a tinge of soreness from squats on Monday. The course was definitely challenging...lots of steep hills. Kept an 8:06 pace for an overall time of 2:41:52.

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

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

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.