sub-3 or blow-up trying

Bob Andrulis Sweetheart Run

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Location:

Mooresville,NC,

Member Since:

May 01, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

2007 Highlights:  Litchfield Road Race (7.1) in 58:36

2008 Highlights:  New Jersey Marathon in 4:12, Bay State Marathon in 3:10:30

2009 Highlights:  Boston Marathon in 3:13:26, Litchfield Road Race in 49:30, New Haven 20k in 1:25:03, Bay State Marathon in 3:09:09

2010 Highlights:  Bradley 10k in 39:58, Litchfield Road Race in 48:06, New Haven 20k in 1:23:59, Ghost Trail 1/2 Marathon in 1:29:12 (trail), Philadelphia Marathon in 3:06:59

2011 Highlights:  Litchfield Road Race in 47:44, Ghost Trail 1/2 Marathon in 1:28:35, Goshen Turkey Trot in 40:46, Jingle Bell 5k in 19:05

2012 Highlights:  Finished Boston Marathon in 3:41:59 in 89 degree heat, broke the top 100 in Litchfield Road Race (82nd), 1st Place (overall) in Solstice 5k, Hogsback 1/2 in 1:29:36, and bq'd in Bay State Marathon (3:14:20).

Personal Records

1-mile:  5:39/track (2008)

5k:  19:05/Jingle Bell (2011)

10k:  39:58/road race (2010)

20k:  1:23:59 (2010/New Haven)

1/2 marathon:  1:28:35 (2011/Ghost Trail)

marathon:  3:06:59 (2010/Philly)

 

 

 

 

Short-Term Running Goals:

Sub-3:05 marathon in Fall

Sub-1:23 in New Haven 20k

Sub-46 min in Litchfield RR

Sub-19 in 5k

Sub-5:30 in mile

Upcoming Races: 

     TBD

 

 

 

 

Long-Term Running Goals:

sub-3hr marathon

sub-5:15 min mile

become a competitive master's runner

win age division in smaller marathon

 

Personal:

Married w/six daughters (9 year age span)

Pastor a church in NC

Enjoy travel and recreation with family

Began running in November of 2007

 

 

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Miles:This week: 16.00 Month: 151.00 Year: 363.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 327.00
Kinvara 13 (blue 2) Lifetime Miles: 363.00
Kinvara 14 Neon Lifetime Miles: 384.00
Kinvara 14/teal Lifetime Miles: 315.00
Kinvara Blue/red Lifetime Miles: 64.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2509.55394.60128.3681.203113.71
Trigons (2) Miles: 427.05Saucony Trigons Miles: 23.00Asics Cumulus Gel 9 Miles: 53.25Mizuno Wve Inspire 5 Miles: 393.70Under Armor Spectre Miles: 10.00Saucony Progrid Omni 6 Miles: 5.00Trigons (3) Miles: 439.40Saucony Tangent III Miles: 402.58Barefoot Miles: 48.50Saucony Trigon 5 Miles: 313.70Saucony Progrid Rides Miles: 416.33Tangent III (2) Miles: 60.65Tangent 3 (3) Miles: 212.55Progrid Rides (2) Miles: 202.65Tangent 3 (4) Miles: 34.75
Weight: 178.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Couldn't get to the gym in time, so had to venture out on half plowed, icy roads.  It was 15 degrees and 2 degrees w/wind chill.  Ran 9 miles in 1:21:07 (9 min pace).  Felt good, considering the elements- hills, ice, cold.  Treated it as a recovery run. 

 

Trigons (2) Miles: 9.00
Weight: 0.00
Comments
From JimF on Thu, Jan 01, 2009 at 19:04:30

Sounds like tough conditions. Be careful on that ice. I am still not completely over the fall I took on the ice. You are off to a great start already in 2009 by getting out in such rough weather.

From rockness18 on Fri, Jan 02, 2009 at 14:55:10

thanks for the word of caution...hope you feel fully recovered soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nothing special...ran on treadmill for 9 miles at an 8 min/mile pace.  Still planning on doing the 10-miler tomorrow, despite fairly poor weather and road conditions.

Trigons (2) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.251.750.000.0010.00

I pretty much wimped out on everything today.  Planned on doing a 10-mile road race, yet it was cold, icey, windy, and snowing.  Decided a race like this would only discourage any progress + might make me susceptible to injury (hilly course).  Went to the gym instead.  Started a Yasso 800 workout, but realized it just wasn't in me.  Got 1.75 miles of speed work done at 5:30-45/mile pace.  Broke the rest of my running up with leg weights in the gym (4 miles, weights, 3 miles, weights, 3 last miles).  Part of my sluggishness was probably do to celebrating my 13th wedding anniversary with Jodi last night and getting to bed at 2am.  Went into Hartford for Cajun food and live jazz...fun night!

Trigons (2) Miles: 10.00
Weight: 0.00
Comments
From jtshad on Sat, Jan 03, 2009 at 14:44:09

Good job still getting the run in even though you were not feeling it.

Happy anniversary (and New Year)!

From JimF on Sat, Jan 03, 2009 at 14:57:24

Hey 10 miles doesn't sound like whimping out to me. I look at days like these as real bonuses because instead of skipping the run because you didn't feel like it you still recorded 10 miles. This will really pay off down the road. It is easy to run when we feel good. Days like this seperate those who are committed. Happy anniversary!!

From Robert on Sat, Jan 03, 2009 at 20:04:25

Great job putting in the miles regardless. Happy anniversary!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Hoping to finally pick up the mileage this week.  Visited with a family after church and didn't get home until dark.  My gym was closed, so I went a town over to get a day pass at their gym.  They tried to charge me $20, but I talked my way in for free.  There was only an hour left before closing so I ran faster than I probably would have otherwise.  Ran 2 miles at 6:22/pace then slowed it down a little for 1/2 mile, ran a second set of 2 miles at 6:22/pace followed by 2 miles a little slower., then ran a 5th mile at 6:22.  Ran a total of 9 miles just a little bit over 1 hour, 5 at the 6:22 pace. 

My wife just gave me permission to purchase a treadmill.  Found a good deal on a rebuilt Life Fitness 9500.  Hope to get it installed soon.  I'm hoping to do more running on the street, yet it's been a messy month or so.  The treadmill will be nice backup + will help my wife and I on our workout rotation system.  My desire is to get into the 275-300 mile range this month.  Trying to get back to that 10-mile per/day average. 

Trigons (2) Miles: 9.00
Weight: 0.00
Comments
From JimF on Sun, Jan 04, 2009 at 22:02:07

Nice run for squeezing it in. Having a treadmill at home is a great option on rough days. Also, it really cuts down on workout time without having to drive to a gym, etc. I also use mine a lot when my wife is out early and the kids are asleep I can still get in a workout. It is always better to be outside but a great option to keep the mileage up. Hope you enjoy it.

From wheakory on Tue, Jan 06, 2009 at 15:31:20

Where did you find the good deal for the treadmill?

From rockness18 on Tue, Jan 06, 2009 at 16:33:29

A nearby place in Brookly, NY called Premier Gym Equipment Inc. I got a Life Fitness TR500HR, fully remanufactured w/1year parts and labor warranty for $2,095. They even threw in a free 4 x 6 floormat. Their website is www.gymstore.com

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Roads were just clean enough to get outside today, low to mid 30's with a little bit of wind...ran 2 mile warm-up on treadmill with 8 min/pace. 

Ran 5 miles through rolling hills, with one strong hill up to Morris in 36:39 (7:20 pace).  Ran back in 36:36 (7:19 pace). 

The first two miles were fairly flat and I timed mile 1 in 6:33.  On my way back was hoping for a negative split.  At the 9 mile marker, needed to break 6:39 to do so...did mile 10 in 6:36. 

Overall, a good run, considering I did 5 miles at a 6:22 pace yesterday (TM).  My jacket was weighing me down a bit and my legs were a little sore, yet it was nice to get outdoors!

12 miles total.

Trigons (2) Miles: 12.00
Weight: 0.00
Comments
From JimF on Mon, Jan 05, 2009 at 18:59:24

You are getting off to a good start this year. Nice run!

From smally on Mon, Jan 05, 2009 at 22:06:38

Great run, wish we had hills like you do. Naples was great, good base going. How are you feeling, what do you think about the program, use any runs?

Talk soon

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 5 miles with Rick outdoors @ about 9 min pace.

Did quick leg work-out with squats in the gym, found out my 2pm appointment was cancelled, so was able to get another 5 miles in on TM at 7:30 pace.  Pleasant surprise to be able to keep up the mileage this week. 

Messy forecast for tonight, so I may be stuck in the gym for another day or two.  Winter training is quite the challenge!

Weight:  181lbs

Trigons (2) Miles: 10.00
Weight: 0.00
Comments
From wheakory on Tue, Jan 06, 2009 at 15:33:19

Great runs, and very good time management to squeeze in the runs. I used to do this on my double runs to find the extra hour or so. The way your training it will be no time soon before your under a 3 hour marathon.

From wheakory on Tue, Jan 06, 2009 at 15:33:49

By the way did you ever get my Boston Time pacing spreadsheet?

From rockness18 on Tue, Jan 06, 2009 at 16:27:57

thanks...no, never got the spreadsheet...maybe I gave the wrong e-mail...it is dfr-congregation@sbcglobal.net

By the way, I spent some time one afternoon on the computer when I was sick and perused through a few of our "elite runner" blogs. Traced through yours...you've really come a long way in a short amount of time. It was inspiring to see what hard work and patience can produce.

Hope your foot continues to improve!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.505.000.000.008.50

Felt a desire to go outside no matter what the weather might be today.  Well, couldn't have been any worse.  Major ice storm...no school, streets and sidewalks caked in ice, and could barely drive to the gym without slipping on the slick roads.  Made a major mental adjustment (I really want to get outside) and commited to getting a solid workout in limited time on the treadmill at the gym.

Felt good to fully complete a full Yasso 800 for the first time ever.  Warmed up 1 mile and then cranked the machine to 10.9 w/1.0 incline...

1st set:  2:45 (easy)...jogged .25 at 9 min/mile to recover

2nd set: 2:45 (still easy)...9min/recovery (.25)

3rd set:  2:45 (one glitch)...electricity went out on the final stretch...almost fell off the machine...immediately went back on and I completed just fine...recovery/.25

4th set:  2:45- starting to feel it in my legs a little bit

5th set:  2:45- completed it easy, but had to make a mental adjustment...ran real quick to get a drink of water (45 seconds tops)...got right back for .25 recovery jog

6th set:  2.45- more challenging...decided to take it 1 set at a time...promised myself to quit if my form were to begin to suffer (changed pace to 10/min for .25 recovery jog)

7th set:  2:45- thought it might be my last, but after .25 recovery decided to go for 1 more

8th set:  2:45- thought this would be it, but still had some juice after the recovery jog

9th set:  2:45- really felt it, but didn't want to quit just 1 set short of finishing...recovery .25

10th set:  2:45- laid it all out...kept good form...felt alright...one last .25 recovery

Ran 8.50 miles all together.  Realize that treadmill times may not translate the same outdoors, but felt as though I got the best workout possible in regards to today's conditions.  Winter is challenging and my goal is to improve, not maintain.  I'm not sure if this much treadmill work can get me to the next level, so I'm really hoping to get outside more in January/February and only use treadmill to supplement when I just can't get outdoors. 

Weight:  180 lbs

Trigons (2) Miles: 8.50
Weight: 0.00
Comments
From wheakory on Wed, Jan 07, 2009 at 16:49:48

The treadmill will help. If you adjust the incline to 1.5 or 2.0 this will help make it feel like an outside run. But of course you have no environment to deal with so it's somewhat easier.

Great run. I like doing Yasso 800 even though their really mentally tough for me to get started.

This is a great training session for you good job.

From Robert on Wed, Jan 07, 2009 at 17:01:21

Great workout. Yes, going to hit the mill tonight myself.

From JimF on Thu, Jan 08, 2009 at 11:22:47

Great workout! You are using the treadmill exactly like was suggested in a recent Running Times article. They recommended doing tempos, intervals and hill work on the treadmill when the weather is bad because you don't want to be running that fast on poor road conditions and then go outside for the long runs and easy runs.

From smally on Mon, Jan 12, 2009 at 15:29:48

Thanks for the comment on my sad entry today. Your 800's rock, I know when I was running those numbers around Naples High School, it felt great. I actually find it less hard to run 800's outside then on the tm but its tough with roads and traffic etc.

I need to figure out how to get your entries sent to my email everytime you enter, I am lazy when it comes to computers etc.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Total ice storm outside.  Went to the gym in the morning and did 6 miles on the treadmill.  Kept 8:30 pace until the final mile in 6:48.

Got back to the gym right before dinner.  Ran 5.5 more miles, 5 at 6:48 pace switching around the incline (0, 1%, 2%, 1%, 0). 

Total of 11.5 miles today, 6 at mp.  Tomorrow afternoon might present the opportunity to run outside.  If so, may go for 20.

Trigons (2) Miles: 11.50
Weight: 0.00
Comments
From Nevels on Thu, Jan 08, 2009 at 19:12:42

solid

From rockness18 on Thu, Jan 08, 2009 at 23:38:40

thanks.

From Bonnie on Thu, Jan 08, 2009 at 23:46:18

I love the "guy talk" here ... very concise!

From JimF on Fri, Jan 09, 2009 at 13:39:07

You have a real solid week going. Hope you are able to get outside for your long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Well, my goal was to get outside for 20...wasn't going to happen.  Definitely got myself into the mindset.  Got proper dress, felt motivated, was willing to take it "semi-slow".  It was about 20 degrees with 20 mph winds.  The streets were still icy as well as the trees.  Within a mile or so, a few branches began to drop and I just felt like it was foolish to keep going.  I don't want to be that guy you read about in the paper due to a "freak" accident. 

Took it back to the treadmill and ran 9 miles total...3 outside (8:30 pace) and 6 inside (8:00, 6:22/0 incline, 6:22/1% incline, 6:22/1%, 6:48/0, 8:00/0).  The forecast says 8 inches tomorrow...this is driving me crazy.  Anyway, hope to get in 70 miles this week and put the 20 in next week (hopefully not on a treadmill). 

Trigons (2) Miles: 9.00
Weight: 0.00
Comments
From Robert on Fri, Jan 09, 2009 at 22:57:31

The weather is being really pesky or we're just paying more attention because of our plans. You are running strong regardless.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.200.000.000.0018.20

Very determined to get a long run in today.  It was cold...6-8 degree when we left.  Ran with Ed.  Our first 2.5 miles included some treacherous ice.  By mile 3 the road was fairly clear.  We when up a very tough hill and then through rolling hills, mostly moderate.  Didn't set any pr's today- ran 18.2 in 2:48 (9:14/min pace).  Yet with today's conditions felt like we ran 22 miles at 7 minute pace.

Ed became a little dehydrated with 4 miles to go.  He tried to send me ahead (role reversal from last summer), but I stuck with him to the end (had no desire to finish fast today). 

Killer run, yet happy to get outside today. 

Trigons (2) Miles: 18.20
Weight: 0.00
Comments
From Robert on Sat, Jan 10, 2009 at 18:44:09

Great run. Strength in numbers when it's freezing cold I say.

From JimF on Sat, Jan 10, 2009 at 19:34:23

Great job on getting the long run in with such rough conditions. Runs like these have to make you stronger. At the very least it is a great mental boast to know that you completed a long run in these kind of conditions.

From rockness18 on Sat, Jan 10, 2009 at 20:13:32

yeah, thanks Jim! I have to admit that I'm pretty much a wimp when it comes to cold weather. So yes, it was a bit of a mental boost, yet I'm still pretty intimidated by the weather thus far this training season. 32 degrees and up, I'm fine. Anything below freezing, I'm fragile.

And yes, Robert, strength in numbers came through for me today.

Now off to football!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.900.000.0010.00

Back on the TM.  I'm never really sure what my workout will be each day until I've warmed up for a mile.  Today I thought recovery at first, but felt I had a tempo run in me.

Miles 1-3:  9min, 8 min, 7:40 min

Miles 4-5: 6:22 min

Mile 6:  8 min

Mile 7:  6:48 min

Mile 8: 8:00 min

Mile 9: 6:15 min

Mile 10:  6:00 (.50), 9:00 (.10), 5:30 (.40)

Felt strong at the end.

Weight:  181 lbs.

Saucony Trigons Miles: 10.00
Weight: 0.00
Comments
From wheakory on Mon, Jan 12, 2009 at 17:35:22

Great workout. Sometimes running by feel is the best training. Somedays your body doesn't want to do speed work and other days your red hot. Choosing wisely is the key. If you have a fatigue factor that progresses several days then you know you've over-trained.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Was able to get outside today.  High 20's with 10-12 mph crosswinds.  Hit the Goshen hills...roads were partially clear, while paths were caked in snow.  Ran most of the clear sections in a 6:30ish pace and the caked sections (w/hills) in 7:30-8ish pace. 

1st 5.15 miles:  36:49 (7:09 pace)...felt very good with this.  With any type of traction would have been well under a 7:00 minute pace.  Crawled up hills and ran gingerly back down them.

2nd 5.15 miles:  38:57 (7:34 pace)  Generally kept the same pace.  However, there was 1 winding hill that lasted 3/4 of a mile with no traction whatsoever. 

Overall, very satisfied with the effort today.  With the challenging weather, my desire it to get hill work in whenever I'm able to get outside.  I'll continue to do speedwork on the treadmill. 

Total mileage= 10.5 miles (2 minute jog in the middle)

Trigons (2) Miles: 10.50
Weight: 0.00
Comments
From wheakory on Wed, Jan 14, 2009 at 00:23:28

Great workout! Your going to achieve all your goals this year I know it. I did the same thing last year and didn't let the weather defeat my goals and everything came in place.

I admire your dedication and attitude.

Question non-running related (let me know in the future if you would like this posted to your private email instead). How much do you study each week in God's word? Do you study in the mornings?

From rockness18 on Wed, Jan 14, 2009 at 13:49:37

Kory,

It is fine to post non-running comments on my blog. Thank you for the encouragement and feedback in regards to my running.

I do spend a lot of time in study, preparing for a sermon and 2 Bible studies each week (average about 20 hours per/week). However, I am careful to separate my study time from my daily devotional life. Currently, I have started the new year by committing myself to approximately 2 chapters OT + 1 chapter NT each day (no commentaries, study guides, etc...just ask for God's Spirit to open my ear/eyes and speak to me in a fresh way each day). My new year's resolution has been to strengthen my discipline of journalling (which has been lacking of late). I treat journal time as reflection/meditation/prayer.

I noticed you are doing devotions with your wife. Thank you for posting this. My wife and I have strayed a bit from doing this together. We normally have a devotional time around the dinner table in the evening with family. We have been less consistent with this in the past couple of months. You have inspired me to return to this valuable format in our household.

Oh, and yes, morning is my best time for devotions. Evenings are a good time for me to read other extra-biblical material. Currently, I have just started "The Prodigal God" by Timothy Keller. This book was endorsed by both Billy Graham and Rick Warren.

I believe part of the reason I have become so "hooked" on running is that it has so many parallels to our Christian faith. My challenge is to keep the proper balance and enjoy this outlet to the fullest. - 1 Tim. 4:7-8

From wheakory on Wed, Jan 14, 2009 at 14:35:56

Thanks for the information. I just finished reading the whole new Testment which took a while. Now I feel I need to read one book from the Old Testment and one book from the New Testment to keep that fresh. I feel through prayer that's where God is leading me.

I've read the books "The Purpose Driven Life and The Purpose Driven Church", by Rick Warren. Lately I haven't read anything outside the Bible which is bad, because it is something I could do.

Running is great and when you keep the balance. It does make you feel good, and your taking care of your body which is the Temple of GOD. Hopefully, I can get that balance back and not feel the addictive need to run.

You've really excel and like I said if you stick to your strategy you will achieve all the goals you want.

From rockness18 on Wed, Jan 14, 2009 at 18:20:14

Warren's books are solid. He's taken some flack from the press lately for standing up for his values...more power to him. Other reading is nice, yet you're wise to keep your Bible reading a priority. I have the luxury to give additional time due to my full-time profession.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Recovery run on the treadmill today.  Began at 9 min pace and upped it every .25 miles by 2 notches.  Peaked at 6:48/pace for a mile and then worked my way back down.  This got me through 7.5 miles in 58 minutes.  Took a break to do squats, leg extensions, leg press/curls, and calf raises.  Finished with 2.5 miles on TM at a 9 min pace.  10 miles total.

Asics Cumulus Gel 9 Miles: 10.00
Weight: 0.00
Comments
From JimF on Wed, Jan 14, 2009 at 20:05:54

You are getting in another solid week. You are doing a good job of mixing the treadmill running with getting outside which is great this time of year. Going to be a rough week weather wise.

From rockness18 on Wed, Jan 14, 2009 at 22:16:10

Thanks...yes, it is a tough week. How's it been in your area?

It's hard to gauge improvement levels with the cold and ice. I'd love to be able to just run on the track a bit in descent weather to figure out where I am. May not get that luxury until March.

From smally on Wed, Jan 14, 2009 at 23:04:07

I need to follow your lead and not stress to much on checking off the each day on the 2:50 program. I was a bit down because I could not get those mile repeats done when I should of realized it was an off day and just ran something easy. Going to try and read your entries, your a more mature runner than I am.

Julian is such a great kid, I was really proud of him and after its all said and done it was a special bonding day for us today at the hospital.

Mile repeats or tempo tomorrow.

20 this Saturday but for the first time I am really going to try and run nice and easy.

From rockness18 on Thu, Jan 15, 2009 at 21:57:04

Glad Julian's ok. Experiences like that keep the whole running thing in perspective. Good luck on the long run this weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran a 9.5 mile recovery run on the treadmill.  Think I'll need to retire my trigons.  They've been a good shoe for me. 

Saucony Trigons Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Temperatures below zero today.  Wanted to get speed work in, but not in such frigid conditions.  Hit the treadmill and had an interesting workout.

Initially thought I was going to do 1-mile repeats.  Warmed up for a mile and then did a mile in 5:45 (1 incline).  This took more effort than I felt was possible for 6-mile repeats.  Began to shift my workout plan.  Brought things down to goal marathon pace (6:53) and had to work hard to maintain it.  I have been reading a book on the mental aspect of running and decided to test things out today.  This is how the overall work-out turned out.

Mile 1: 8 min (warm-up)

Mile 2:  5:45 (worked hard, had trouble keeping form)

Mile 3:  Stopped at half mile to break (regrouped with new workout)

Miles 2.5-5:  Held a 6:53 pace (worked hard to maintain it...took 2 minute break)

Miles 5-8:  Picked it up to 6:35 pace (this felt easier than the 6:53...was I more warmed up or did my mental determination help break through?)

Miles 9-10:  Ramped it back up to a 5:45 pace for both miles (did this easier than the initial 5:45 mile...felt as though I could have continued)

Overall, felt much better by the end of the work-out than I was in the beginning.  Was very glad I stuck with it.  Was tempted to call it quits after mile five and was quite surprised to see improvement as I persevered through my sluggish start.  Very pleasantly surprised with the finish.  I do think it may have been a combination of getting warmed up + shift in mental attitude.  At first I thought the increased mileage over the past couple week had caught up with me, yet as I type this I feel as though I could easily go out for another run. 

Forecast is cold for tomorrow, yet if the roads are dry I plan to give the outdoors a shot.

Weight:  182 lbs (not my best eating week...Olive Garden last night)

Trigons (2) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

Pleased with this morning run for 3 reasons:  1) Got outside  2) Follow-up to speed-work within the past 14 hours  3) It was -2 degrees when we started!

Layered up, possibly a little too much.  Came home an enormous mound of frozen sweat.  Icicles all over my face, eyelashes, etc.  Underarmor head piece frozen to my shirt.  Shorts were frozen to my pants.  Overall did 13.6 in 1:48.29 (7:59 pace), including several challenging hills.  Can't wait for the cold snap to leave!

Trigons (2) Miles: 13.60
Weight: 0.00
Comments
From Burt on Sat, Jan 17, 2009 at 11:59:17

Does the cold ever leave CT? I don't get around to reading your blog much, but I enjoy it when I do. Good job on the run. I went out with three fellow bloggers this morning, and it was a nice 50 degrees out.

From rockness18 on Sat, Jan 17, 2009 at 12:04:31

Burt, that's a good question. Never really thought about the cold in CT until I got into running. At this stage, I just appreciate a string of a few days in the 20's. Wow, 50 degrees sounds awesome! Hope you were able to enjoy it.

From rockness18 on Sat, Jan 17, 2009 at 12:10:17

Burt,

Just looked at your blog and saw you have 6 kids...God bless you! We've got the same...all girls! Good luck on your training. Looks as though the weight is going down as well as your times. With patience, you'll be amazed with the progress you will make...4:59 mile in HS? I've never gotten close to that time.

From Burt on Sat, Jan 17, 2009 at 13:12:38

My oldest is a boy and the rest are girls. I'm hoping to get my weight down to 190 if not under.

I just typed my run for this morning and it didn't save. It took forever, so I'm bummed about doing it again. I'll do it later, though. Have a good one.

From smally on Sun, Jan 18, 2009 at 12:37:21

Your making leaps and bounds.

Can't wait for a break in the weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Planned on running 8-10 miles at the gym (streets were slick from fresh snow).  However, thought the gym closed at 5 rather than 3.  Motivated me to runner faster than I probably would have gone.  5 miles total- 8min, 7:30, 7min, 6:30, and 6min.  Then time ran out.

Probably ok to run a little less today.  Shooting for another 70 mile week. 

Trigons (2) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Mid-20's, roads were clear.  Decided to get in a longer "tempo-type" run.  Warmed up for 4 miles, then stopped back home to re-address my wardrobe situation.  Decided to go with shorts, underarmor shirt, second shirt, neck warmer, and beanie.  It's just too hard to just my pace progress when I wear leggings.

Broke one of my 10-mile routes into 2-tempo's with 2 minute break in the middle. It is a strong, rolling course...

1st 4.5 miles:  30:56 (6:52 pace)- Was happy to keep the pace right at my marathon goal pace, especially considering the first half has more uphill.  First 2 miles were fairly flat (little downhill) and I ran them in 12:25 (6:15, 6:10).

- 2 minute break-

2nd 4.5 miles:  29:11 (6:29 pace)- These miles had less uphill, yet still took a little more effort.  I was never really able to get into a "flow".  Worked hard to keep a descent pace.  The last mile was fairly flat (tiny bit uphill) and I ran it in 6:39 (very hard effort). 

The 9 mile effort combined was done in 60:07 (6:41 pace).  Jogged another mile for "cool-down" to give me 14 miles for the day.  Overall, I feel as though I am getting faster, yet I will need to rebuild quite a bit of endurance.  Next time I run this route I hope to do it without the 2 minute break.  Ed and I will begin doing 20-milers every other week, starting next weekend.  Our desire is to get 5 in before Boston. 

Trigons (2) Miles: 14.00
Weight: 0.00
Comments
From JimF on Mon, Jan 19, 2009 at 15:37:17

Very strong run! Good pace on a hilly route. The long runs will be key to Boston and I hope the weather cooperates for you.

From Robert on Mon, Jan 19, 2009 at 17:04:30

Great run.

From rockness18 on Mon, Jan 19, 2009 at 20:33:31

Thanks guys...25 degrees seems like 50 when you've been close to zero for several days.

From smally on Tue, Jan 20, 2009 at 20:58:43

Great effort and your just starting the long runs.

I really think you can run close to 3 in Boston.

From rockness18 on Wed, Jan 21, 2009 at 19:42:16

Todd,

Thanks...I think the key towards a sub-3 for me will be weight loss. If I lose 10 1bs I may have a shot. I'm estimating 10 lbs could shave 10-15 seconds per mile. I've started to eat better and have shifted my weight-lifting to higher reps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Ran 7.25 on the treadmill. First 3.5 miles at 7:45 pace...took a break to change shoes.  Trigons are officially retired.  Ran one more mile at 8 min pace, then switched to 9 minute pace with strong incline.  Rotated the last 2 miles with 10% incline on 9 minute pace, every other quarter mile.  Basically was getting bored out of my mind on a recovery run. 

7.25 miles total.

Saucony Trigons Miles: 3.50Asics Cumulus Gel 9 Miles: 3.75
Weight: 0.00
Comments
From Robert on Wed, Jan 21, 2009 at 14:22:57

Ahhh, you forgot to ask for an Ipod for Christmas didn't you? :) I always seem to feel worse on recovery days. Probably 80% mental.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Recovery run on the TM- 9 miles total.  Looks like weather will permit outdoor running the rest of this week.  Planning on a tempo-run tomorrow, followed by a long-run on Friday or Saturday.

3 months until marathon.  Plan to lose 1-2 pounds a week for the next 6-10 weeks.  Starting to really crack down on my diet.  This is now a priority. 

Weight:  181 lbs (diet went well today)

Goal:  170 lbs (Haven't weighed this since 10th grade)

Asics Cumulus Gel 9 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Ran the same route I did about two weeks ago up to Morris w/one really strong hill.  Legs were a little stiff from squats yesterday, but was still able to give a good firm effort.  Did a one mile warm-up and then broke it into two 5-mile runs with a 2-minute break in the middle.

1st 5 miles:  35:47/7:09 pace (mile 1 was flat/6:33...think this is a pr for this particular route...ran it 2 weeks ago in 36:39)

2nd 5 miles:  35:10/7:02 pace (mile 10 was flat/6:23...glad to have a negative split...both directions are challenging)

Overall, very pleased with the run.  The hill always ruins my overall pace, yet most of the mileage was in the 6:30-6:55 range.  Once I can run the first half under 35 minutes I will feel a major breakthrough. 

Ran 11.25 overall

Weight:  178.5 lbs (last 24-hours of eating has been very healthy)

Goal Weight:  170 lbs

Trigons (2) Miles: 11.25
Weight: 0.00
Comments
From Robert on Thu, Jan 22, 2009 at 17:57:33

You're running strong. I always felt the lighter weight made a big difference on the hills, but not so much on flat ground or intervals.

From rockness18 on Thu, Jan 22, 2009 at 18:04:54

Interesting...I've noticed in road races I pass alot of folks going downhill and get passed quite a bit going uphill. Something I really need to work on and I think I'm starting to improve.

Do you have a most comfortable weight for running? I lost 25-30 lbs quick and have maintained for a few months. Could easily drop more, but it takes so much discipline (I love good food). I'm one of those people who could easily gain 10 lbs while putting in 70 mile weeks.

From Robert on Thu, Jan 22, 2009 at 18:19:26

You have the right idea. Something in the low 170s works well for me. I've tried to go below that (160-165 goal), but my body was resistant. Speed work was suffering, I became more light headed during the day, poor sleep quality, crabby around the house, and other negative indicators. Looking back, some of it could have been poor fuel timing (food quality was very good), but I felt like I was slowly declining. Probably the reason experts recommend weight loss in the off season. Easier said than done though. I would like to give it another shot, but just like you, I really need to tighten the screws if I want to go lower.

From SMALLY on Thu, Jan 22, 2009 at 22:01:51

Jealous of your miles logged this week, feeling guilty this week. Lots of short power runs so I am hoping to run at least three 10 mile runs in a row to finish off the week. If you look at the 2:50 program at week 8 the LT run is crazy this will be the first scheduled run in this program that I will not be able to meet. I will try and modifiy somehow but the weather is really cold once again for the weekend.

I am really impressed with your progress.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

High 20's, roads were clear, finally had to opportunity to get a 20-miler in.  Took a shot at the hilly course I ran on Monday and cross over to an 8-mile loops (also hills).

Miles 1-2:  9 min pace warm-up

Miles 3-10:  Held a 7:16 pace...thought I could go longer with it

Mile 11: shifted to a 7:45 pace...began to realize I was losing form

Mile 12: shifted to a 9min pace...hoped to regain strength

- quick break for gatorade and change of shirt (sopping wet)-

Miles 13-14:  7:45 pace (realized I was close to bonking)

Miles 15-20.5:  9-9:15 pace (humbled myself and completed the run)

 

Overall, I was glad to get the mileage in, yet a bit surprised how quickly you can lose endurance.  Miles 3-8 really felt comfortable...the type of effort I could have easily stretched out for 20 miles just 2 months ago.  Fortunately I feel as though I have enough time to get this back over the next 6-8 weeks.  My focus will now shift from building speed, sprinkled with endurance to building endurance, sprinkled with speed.  Just hope the weather allows for more outdoor running.  It's been a little better this week. 

Trigons (2) Miles: 20.50
Weight: 0.00
Comments
From jtshad on Fri, Jan 23, 2009 at 15:11:14

Good job with the 20 miler. This is still early in the Boston prep so just look at it as a good base distance run. As you continue to improve the endurance through solid training miles, the pace will come.

Great work gutting it out.

From smally on Fri, Jan 23, 2009 at 15:30:36

In Florida I did my first long run in awhile and I struggled. But here is the good news I have run only 4 total ranging from 17-20 and last weeks tm run was so much easier and today I felt like I could have held around the 7 min mile for at least 20 so its coming and what you did today will be your toughest long run before Boston, Mentally that is.

Feels so good to get outside but we are dropping in temp again tonight so I hope to get a 10 tempo in on the tm and 10 at least sunday outside. Next week is 22 miles easy and then its time to get into progressive long runs my fav.

Have a good weekend.

Todd

From rockness18 on Fri, Jan 23, 2009 at 16:56:40

thanks guys,

This one was definitely a mental challenge.

From Robert on Fri, Jan 23, 2009 at 22:53:11

Great job Dave. The first 20 after a break is always a bear.

From JimF on Sat, Jan 24, 2009 at 18:41:56

Good job on getting in the 20 miler.

This time of year all 20 + mile runs are good and like others have said getting that first one in is a big mental boost.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Spent 1 hour doing corework and weights in the gym.  Followed by 5 miles on TM- recovery run.  Wanted to keep the mileage down due to a solid week + increased workload this month.

Thus far the 70-mile weeks have been fine.  I want to put in one more 60-70 week before increasing a tad.  Energy level was high today after a tough 20-miler yesterday.  Also, both feet feel fine.  I want to be careful with the increased mileage, so far so good. 

New shoes finally feel broken in.  I was close to returning them, but pleasantly surprised by how they've molded.

Weight:  179 lbs (last 24-hour nutrition has been good)

Asics Cumulus Gel 9 Miles: 5.00
Weight: 0.00
Comments
From wheakory on Sat, Jan 24, 2009 at 23:03:22

If a pair of shoes don't feel good when you first put them on then there not a good pair to buy. Be very careful to buy the right shoe for your arc.

Also about running in the cold weather, it's more difficult on your muscles because it takes more energy and effort to get them warmed up. It's easy to see why anyone doesn't perform better in the cold weather. Injuries tend to happen more in the winter, because we don't properly stretch or warm-up.

Have a great sermon tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest.  No time to run today- church and family activities.  Feel good, so look forward to a solid day of running tomorrow.  Hope for another 60-70 mile week. 

Weight: 0.00
Comments
From smally on Sun, Jan 25, 2009 at 22:12:16

Had a great family day, hope you enjoyed yours as well. Going to try and gets some miles under my feet this week. Last long easy one before progressive long runs. I need to get more miles like you do. Have a good week.

Todd

From rockness18 on Mon, Jan 26, 2009 at 20:01:07

Good luck as you begin to ramp up the miles. Great speed work today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

High teens, low 20's today.  Ran a 3-mile warm-up.  Took the route towards Morris with the tough hill.  Again, inched out a pr for training runs on this route...

1st 5 miles:  35:25/7:05 pace  (15 second faster than last week...felt stronger...6:31 on mile 1 which was flat)

- 1 minute break-

2nd 5 miles:  35:11/7:02 pace (Happy with negative split...could have kept going...6:26 on final mile which was flat)

Overall, 13 miles of running

Weight:  178.5 lbs (good diet for last 24 hours)

Trigons (2) Miles: 13.00
Weight: 0.00
Comments
From smally on Mon, Jan 26, 2009 at 21:27:56

kids in bed and Sarah is sick with the flu in bed so I thought I would go and run an easy 6 miles which was a disaster, managed only 4, what a difference from this afternoon when I was flying. I need to learn how to run under marathon pace and not panic! At least its 4 more miles on the feet.

Good run today, wish I could fly down thursday night run 22 with you and be back for saturday.

I still have not booked the Boston flight, keep forgetting. The hotel is right at the finishing line, excited for that. Where are you staying and who are you going with? Sarah is staying home to run the practice, she would rather vacation with me when I am not running, not much of a vacation for her and I really don't mind, will be with my running partner Giancarlo who I do a lot of long runs with.

Good run today.

From rockness18 on Mon, Jan 26, 2009 at 22:13:43

My wife and all 6 children are coming. We'll stay in Quincy (south shore) where much of my wife's family lives. Her cousin used to own the Adam's Inn and was able to provide our family with a suite big enough to accomodate all. We'll get in on Sat and leave on Wednesday.

Sorry about the illness...got some in our family as well. Nice job getting a double in today. I hope to start doing doubles soon. We're getting a TM in on Thursday. Keep up the good work!

From JimF on Tue, Jan 27, 2009 at 11:14:54

Great way to start off the week. That is a strong pace on both 5 milers!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.006.000.000.009.00

TM workout today.  Felt pretty good so tried to get in some 1-mile repeats.  Did all 6 @ 5:45 pace and a 1% incline...

1.5 mile warm-up

Mile 1:  Felt good (.25 recovery)

Mile 2:  Knew I had a shot at getting the whole workout in (.25 recovery)

Mile 3:  Easiest mile thus far...needed quick potty break (rushed to bathroom)

Mile 4:  Jumped right into this one...hardest of the bunch (.25 recovery)

Mile 5:  Braced for a struggle, but not too difficult (.25 recovery)

Mile 6:  Worked hard, kept good form, felt great to finish (.50 cooldown)

Ran 9 miles total.  Felt like the speed really got the blood flowing nicely through my system.  Really trying to keep a balanced workout schedule.  Finished by doing 20 minutes leg work + squats.  Felt great!

Weight:  179 lbs (good diet past 24 hours)

Trigons (2) Miles: 9.00
Weight: 0.00
Comments
From Brian on Tue, Jan 27, 2009 at 20:15:26

Great speedwork....you are an inspiration... my goal this year is to get a BQ....I'm working on getting a good base ...any suggestions.

From rockness18 on Tue, Jan 27, 2009 at 21:04:25

Brian,

Thanks. First, taking a look at your blog, you've come a long way...very impressive. Your first marathon was much stronger than mine. With continued dedication and work, your BQ aspiration does seem to be attainable. It looks as though some of your lifestyle changes have made a big difference in your running. Diet has been key for me.

At this stage, keep building your base. Consistency is huge. Work towards consistently running 5-6 days a week and make sure to build up the mileage very gradually.

Initially I didn't start any "speed work" until I was comfortably running 50-60 miles per/week. Once the mileage is comfortable, add a day of running mile repeats or "tempo runs". I learned how to do this by reading blogs of folks who are faster than me (take advantage of the "discussion forum" to gain insight. If one day of "speed work" gets manageable, add a second. Also, "recovery days" are huge. You should rarely, if ever, run two fast days in a row.

Finally, learn your own limitations and always be ready to adapt. There are days I set out to run fast, but change my workout due to stiff legs or a lack of energy. There's nothing wrong with shortening a workout or slowing it down-you'll benefit from it the next day. Notice lots of the aggressive runners on this blog get injured. Injuries can be avoidable.

Brian, I really feel if the desire and dedication is there, you'll eventually reach your goal. Maybe this year, but if not, continued patience and perseverance will get you there. Good luck and look forward to seeing your progress!

From Brian on Tue, Jan 27, 2009 at 22:24:31

Thanks so much for your advice....I agree on concentrating to build a solid base and doing it gradually....its been a past problem for me trying and put too many miles in on a week were I felt good...and then the following week I had to decrease my mileage considerably, so now I'm trying to increase my mileage by about 10% per week to the point were I am running a consistent 50 miles a week. At that point, i will take your advice and incorporate some speed work into my training.

Good luck in Boston...and thanks again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Bit of a dissappointment today.  Snowed in and snow's now turning to freezing rain.  Called the gym to check out their status...gym is shut down for the day.  Tempted to go outside, but 4 people now in my family are vomiting with some sort of stomach bug.  It's probably best I stick around the house (mom is sick too). 

This disrupts my running plan for the day/week, but it is what it is.  Tomorrow our new treadmill will be delivered, so this will not be a future issue.  I'll have to settle for a 60 mile week, but that's ok.  My plan for next week's recovery week will be shifted to this week. 

I plan to do an hour's worth of sit-up/push-ups while watching b-ball tonight (and cleaning vomit). 

Weight: 0.00
Comments
From JimF on Wed, Jan 28, 2009 at 19:38:11

Sorry about the weather and the sickness in the family. Sometimes a break can be a good thing. You have been working real hard so one day is not going to set you back any. It might just make you stronger for upcoming workouts.

We got blasted pretty good as well. I will probably be on the treadmill for a few days. Hope the family gets to feeling better.

From Robert on Thu, Jan 29, 2009 at 09:40:39

I hope your family gets well soon. Don't be hard on yourself. 60 miles is a solid week in light of all other responsibilities.

From rockness18 on Thu, Jan 29, 2009 at 16:09:17

thanks guys...it's been a trying week, but I still feel quite blessed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

High 20's outside today w/mostly clear roads.  Felt really good about the run.  Ran 9 miles under MP, breaking them up into 4.5 runs each (2 min rest in the middle).  Upon completion felt good enough to jog 4 extra miles.

1st set of 4.5:  30:23/6:45 pace (a little more uphill than downhill...kept very steady pace)

- 2 minute breather-

2nd set of 4.5:  29:30/6:33 pace (a little more downhill than up...actually kept closer to a 6:25 pace, but was challenged for the last 2 miles with partially plowed roads...ran 6:50 on the last mile, but easily could have done 6:20...too much slush)

Overall, ran 13 miles with 9 @ 6:39 pace.  Diet continues to go well. 

Trigons (2) Miles: 13.00
Weight: 0.00
Comments
From JimF on Thu, Jan 29, 2009 at 21:46:20

Looks like you more than made up for the day off yesterday. Way to come back strong!

From rockness18 on Fri, Jan 30, 2009 at 08:22:06

Thanks Jim,

Having been inside for a couple day, mostly attending to the ill, I had a lot of bottled up energy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM:  8 miles on the TM (1x8:30, 2x8min, 2x7:30, 2x7min, 1x6:45- mp)

weights & lunch

PM:  7 miles on TM (2x8min, 2x7:30, 2x7min, 1x6:45-mp)

quick game of raquetball

 

Weight:  177 lbs (good diet past 48hrs)

Goal Weight:  170lbs

Asics Cumulus Gel 9 Miles: 15.00
Weight: 0.00
Comments
From Brian on Fri, Jan 30, 2009 at 14:31:52

Thanks for that advice.....and its worth much more than 2 cents!!

How long should my recovery day run be?

From rockness18 on Fri, Jan 30, 2009 at 14:37:30

Usually my recovery day is close to my daily average (8-10 miles for a 70 mile week). So for a 60 mile week, I'd probably do 6-8 miles unless you're feeling it a little bit, maybe 4-5. If you keep the pace nice and slow and keep proper form, you'll probably find these recovery runs actually make you a stronger runner.

From smally on Fri, Jan 30, 2009 at 14:49:04

Trying to get to 70 this week, going to try and get 22 slow Sunday and 8 quick tomorrow which will bring me to 68.

Wish today was Boston, I felt like the energy bunny.

Are you running a long one this weekend?

Todd

From rockness18 on Fri, Jan 30, 2009 at 14:59:20

Todd,

Yeah, noticed some strong running this week on your blog...nice work!

I did a 20-miler last weekend, so I'm looking to do 16-18 this weekend and another 20-miler next weekend. Hope to keep the 20-mile pattern every other week until we're about a month out from Boston.

From smally on Fri, Jan 30, 2009 at 15:26:03

Good plan, I still need to chill out if I happen to run anything over a 7 min mile. When I see anything in the 7's I seem to panic.

Experience..................

Have a great weekend.

From JimF on Fri, Jan 30, 2009 at 17:22:07

Nice job on eating a healthy diet! Looks like it is starting to show up on the scales. This is something that I need to work on. I usually eat pretty good but I got into some bad habits during Christmas break and I have not changed since. You are starting to give me some motivation though.

From rockness18 on Fri, Jan 30, 2009 at 18:07:05

Jim,

Thanks...this is far more difficult for me than running. I love food! However, I've found once I get into a pattern of healthy eating, it definitely makes me feel good. I still eat alot, but less at a time and far more healthy. Today I've already had 4 "meals" (haven't even gotten to dinner).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM:  I was way too polite in the gym this morning.  Only had an hour window to run.  Waited 1/2 hour for TM (w/20min limits) and finally took over for a guy who went 3 miles in 45 minutes...again 20 min limit.  The woman on my left was reading a book and a guy on my right was on 50 minutes (3.3 speed).  My fault for not saying anything.  Had time to run 3.5 miles...interestingly by the time I was done nobody was on a treadmill.  Hope to run again in the afternoon.  Nothing big, just getting in a recovery day.  Plan to do a longer run outside tomorrow.

PM:  Our treadmill delivery finally came in tonight.  I gave our older 2 girls the opportunity to run 1/2 mile each.  They will be alllowed to run 3x per week for 1 mile to start with (w/supervision) + have been given a blog to keep track of progress.  They are very excited and have set up future goals.

Ran another 6.5 miles on TM w/each mile set to 1% incline and then 5.5% incline for the final quarter of each mile (5.5% is equivalent to hills in Boston).  The run totalled 6 hills (1.5 miles) @ 5.5% incline...

1.5 miles @ 8:30 pace (1 hill)

1 mile @ 8min pace (1 hill)

2 miles @ 7:30 pace (2 hills)

2 miles @ 7:00 pace (2 hills)

 

10 miles total for the day.  I hope to incorporate hills both inside and outside over the next couple of months.  Would desire 6:45 pace to become managable at 5.5% grade for 1/2 mile at a time.

 

Asics Cumulus Gel 9 Miles: 3.50Trigons (2) Miles: 6.50
Weight: 0.00
Comments
From snoqualmie on Sat, Jan 31, 2009 at 11:33:28

Yes, way too polite. But it is so hard to follow courtesy rules (speaking up respectfully) when others are breaking them. If you figure out how to do it, let me know, ok? lol Hope you get the better run soon. :)

From rockness18 on Sat, Jan 31, 2009 at 22:46:36

thanks...got the better run in this evening. Keep up the good work- looks like you had a great January.

From wheakory on Sun, Feb 01, 2009 at 00:19:09

Nice workout today... and nice of you to have patience at the gym. The most have been tough. What model Treadmill did you get?

From rockness18 on Sun, Feb 01, 2009 at 08:55:09

Thanks...we got a Life Fitness 9500, fully reconditioned- sanded, painted, new engine, tread, everything up to date. It looks and feels new...better than any of the machines at our gym. Saved about 65-70% retail of what a new one would cost and it has a full year warranty.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Full day today...church, sledding for 2 hours with family, and a 2.5 hour run with Ed.  Did 18 miles through toughest hill course (Goshen) with 8:10 pace.  Most of the route was under 8 minutes, but we got caught up with ice and fatigue in the last 2-3 miles.  Good solid effort.

Off to watch the superbowl with a few friends. 

Trigons (2) Miles: 18.00
Weight: 0.00
Comments
From smally on Sun, Feb 01, 2009 at 22:45:17

Now that's a day of living.

Great work.

From plumbcrazy on Mon, Feb 02, 2009 at 07:51:16

From the sound of things, you're going to need a day of recovery today. Way to fight through those last couple miles. Those are the ones that will put you under 3 hours for the marathon.

From rockness18 on Mon, Feb 02, 2009 at 09:52:31

Todd,

Yes it was a full day and a wonderful one. Way to pump in 14 miles within a small window of time.

Plumbcrazy, looks like you got a descent run in as well...nice work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM:  45-minutes of weights (legs) + 3 miles on treadmill at 8:15 pace.

PM:  6.25 miles on the TM, incorporating hills

Mile 1:  8:30 pace (1.5% for .6, 6% incline for .4)

Mile 2:  same as above

Mile 3:  8min pace (1.5 for .6, 6% for .4)

Mile 4:  same as above

Mile 5: 8 min pace (no hill)

Mile 6:  7:30 pace (1.5 for .6, 6% for .4)

.25 cooldown

Felt descent after 18-miler yesterday.  Diet has been good except for 2-3 handfuls of Fritos during the Superbowl. 

Asics Cumulus Gel 9 Miles: 3.00Trigons (2) Miles: 6.25
Weight: 0.00
Comments
From Robert on Tue, Feb 03, 2009 at 10:09:16

Wow, only two handfuls! I think I ate enough food for three people! How do you do it? I can't get my mind off of food.

From rockness18 on Tue, Feb 03, 2009 at 16:52:54

It all depends on how you define 2 handfuls. I guess I did ok, but have been trying to keep away from the junk.

From smally on Tue, Feb 03, 2009 at 17:57:58

Ya I think we should get hills in even if its an easy run. Your kicking butt regarding your diet, I love to eat. I would like to be 145lbs starting Boston probably about 149 right now.

Run well this week, I have to fight a cold off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

A bit of a snow storm again today.  So yes, back on the treadmill.  Did a bit of a progressive run- 8:30, 8min, 7:30, 7min, and last 4 miles at 6:45 pace.  8 miles total.

Good diet for past 24-hours.

Trigons (2) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Still quite icy in the roads.  Don't mind trying to run in cold, but not when rolling hills are icy.  May get some warmer weather this weekend.  Ran 4 miles as a recovery type run at the gym (9min, 8:30, 8min, 8min).  Hope to run later in the day...

Continued in a recovery mode.  Tired today with a poor night of sleep + full week at church.  Ran a nice easy segment on TM- 8min, 7:30, 7min, 6:30, 8min- 5 miles total.  Hope to get some type of speed work in tomorrow and a long-run on Saturday. 

Asics Cumulus Gel 9 Miles: 4.00Trigons (2) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No opportunity to run today.  Drove up to MA to meet with 2 close family friends who are in the ministry.  Both are doing well and provide a strong sense of accountability as we share about family, ministry, and living out our lives for God.  Got some great laughs in as well.

Went out to dinner with family.  It's been a descent week of running thus far and the weather looks cooperative for a strong weekend of running.  Thus, the day of rest might work in my best interest.  Plan a strong tempo run tomorrow + a 20-miler on Saturday.  Still on pace for a 70 mile week. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Low 20's, but clear roads, so took a shot at a tempo run outdoors.  Started with 2 mile warm-up.  Ran the hill route towards Morris...

1st 4.5 miles:  29:47/6:37 pace (1st 2 miles in 12:00min before hitting the uphill climb)

- 2 minute break-

2nd 4.5 miles:  29:04/6:28 pace (Last mile flat in 6:48, followed by 1-mile cool-down)

 

Overall, ran the two tempo's in 58:51 (6:32 pace).  Very happy in that my legs could never really get warmed up.  Think this could have translated into a faster time with less clothing on a warmer day.  I plan on doing this route once more in hopes of breaking 6:30 pace and then will begin to string the 2 runs together without a 2-minute break in the middle.  My focus this month will be endurance.  Distance is still a bit uncomfortable at this stage. 

A little enlightenment at the running shoe store today.  Apparently I have been running for the past 14 months in shoes a full size too large for me.  Had a pro fit me for the first time rather than just try on my own shoes and walk out the door.  He measured, remeasured, had me run outside, and couldn't believe I had been running in shoes with so much wiggle room.  Might explain my "hot foot" last November. 

Mizuno Wve Inspire 5 Miles: 12.00
Weight: 0.00
Comments
From jtshad on Fri, Feb 06, 2009 at 17:15:17

Nice tempo run! Keep running strong and focusing on the endurance for Boston.

Now let's see what you can do with the right size equipment!

From rockness18 on Fri, Feb 06, 2009 at 22:13:10

thanks Jeff! Boston's creeping up on us.

From wheakory on Fri, Feb 06, 2009 at 22:17:05

Great tempo's. Yes, the cold weather makes it hard to really run like you want to.

From smally on Fri, Feb 06, 2009 at 22:34:18

Nice tempo Hot Foot!!

From JimF on Sat, Feb 07, 2009 at 11:21:03

Great tempo run! Looking good for Boston.

From rockness18 on Sat, Feb 07, 2009 at 16:30:19

thanks guys...the encouragement helps in keeping motivated.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Low to mid 20's outside with a 8-10 mph breeze.  Brisk, yet very do-able.  Ran a 20-miler with Ed.  Did the hill route towards Morris 2x. 

1st 10 miles:  1:14:04/7:24 pace (killer hill at the end with a 9% incline)

- 1 minute gatorade break-

2nd 10 miles:  1:14:38/7:28 pace (held pace, but had to fight a little more w/wind)

 

Overall, ran it in 2:28:42/7:26 pace.  Strong pace, considering the hills.  Finally starting to get my endurance back. Still had a fair amount in the tank when we finished.  Next long run might begin to incorporate some marathon pace miles. 

Trigons (2) Miles: 20.00
Weight: 0.00
Comments
From jtshad on Sat, Feb 07, 2009 at 13:47:42

Nice long run, your training is going great. 20M and still feeling good, can't beat that. Keep it up and you will rock Boston!

Have a great weekend.

From rockness18 on Sat, Feb 07, 2009 at 15:16:37

thanks Jeff...winter's not the easiest time to be doing this, yet I think I survived the toughest stretch mentally. Enjoy your weekend as well!

From JimF on Sat, Feb 07, 2009 at 17:23:40

Great run at a strong pace! Winter running is tough. Hopefully some of this good weather we are having will head your way.

From wheakory on Sat, Feb 07, 2009 at 21:00:27

Great run. Your going to kill Boston and come away feeling good. My devotion today was about praying for others and their needs. I'm going to pray that you have great success in Boston as well as Jeff Shadley, and JimF.

From rockness18 on Sun, Feb 08, 2009 at 00:00:58

Thanks guys! Jim, my hope is that this cold has made me a stronger runner for when and if that good weather does come our way. Kory, your prayers are very much appreciated.

From SMALLY on Sun, Feb 08, 2009 at 21:36:36

Nice run.

10 weeks!!!

Your ahead of the game.

Todd

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on the TM...

1st set:  2 mile warm-up (8:30, 8:15)

2-minute rest

2nd set:  4 miles (8min, 7:41, 7:25, 7:08)

5-minute rest

3rd set:  4 miles (8min, 7:41, 7:25, 6:53/mp)

 

Was a bit stiff and sore at first.  Felt stronger with each set.  Like my new shoes.

Under Armor Spectre Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

High 30's outside!  Would love to have been able to run hard, but I'm still in recovery mode from the weekend.  Did 5-miles easy + weights w/legs.  Plan to run again in the evening.

With the increased mileage, I've let go of following a strict diet.  Still plan on eating healthy, but doesn't seem to be the time to skimp on calories and try to lose weight.  Lost 5 lbs., but it's causing me to lose energy as well.  I'll keep running hard, eating healthy, and let weight take care of itself.

5 more recovery miles on the treadmill. 

Saucony Progrid Omni 6 Miles: 5.00Mizuno Wve Inspire 5 Miles: 5.00
Weight: 0.00
Comments
From jtshad on Mon, Feb 09, 2009 at 14:47:16

Good idea on the food. Be good and eat reasonably, but my experience has been when you start pushing the mileage up, you are hungry all the time and can eat like a horse and still not gain weight (or most likely keep losing it!).

From rockness18 on Mon, Feb 09, 2009 at 15:51:30

thanks for your input on this Jeff. As I was beginning to successfully lose weight, I felt short on energy 2 weeks in a row on the long-run. This week I ate more on Thurs/Friday and had a much more successful 20-miler on Saturday. Glad to have lost the weight, but need to be careful not to over do it. May focus more on the weight loss after Boston, when the mileage is down and do it very gradually.

From smally on Mon, Feb 09, 2009 at 22:35:23

Trust your body, you know what is healthy and we run to live so indulge here and there. Last night I could not sleep so I went downstairs and had a bowl of cereal, my god it was the best cereal I have ever had.... We work hard and deserve to eat all the great food that god blesses us with.

I have read a lot that people overtrain for Boston and don't consume enough calories leading up so I think we need to put as much healthy food in as possible over the next 10 weeks and the occational chocolate almond, etc...

Run well this week, weather is nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

Weather in the high 30's today.  Had a window of time, so really wanted to get a strong tempo in.  Took me forever to get warmed up- 2.5 miles.  Legs were still a little stiff from squats yesterday.  Decided to go for the route with the big hill.  Took off and felt extremely slow and sluggish.  Told myself I'd keep going if I hit the first mile marker under 6:30...did it in 6:25.  Told myself I'd continue if I hit the 3-mile marker under 20- did so as well.  Didn't feel fast, but was doing ok.  Went ahead and completed the workout...

1st 5 miles:  35:12/7:02 pace (pr for this route...keep inching my times down each week)

- 2 minute break-

2nd 5 miles:  34:28/6:54 pace (pr by more than 30 sec...6:28 on mile 10)

 Again, felt terribly sluggish (legs, not breathing), yet can't get discouraged with the results.  Plan on another quick run in the evening...Ran 4 more this evening on the TM...kept it slow, yet felt pretty good.

 

Weight:  177lbs (maintained weight this week while being a little less cautious with diet)

Trigons (2) Miles: 4.00Mizuno Wve Inspire 5 Miles: 12.50
Weight: 0.00
Comments
From RivertonPaul on Tue, Feb 10, 2009 at 18:18:38

Nice workout -- I struggle doing anything reasonably quick.

From rockness18 on Tue, Feb 10, 2009 at 22:05:28

thanks...some days are more challenging than others.

From wheakory on Wed, Feb 11, 2009 at 00:15:59

Nice workout. Working through the sluggish portion is what makes you tough the last 6 miles of a marathon. Great workout.

From jtshad on Wed, Feb 11, 2009 at 06:49:12

Solid mileage and good workout. Don't be discouraged, these runs build character and give you motivation to continue to work hard to reach your goal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

50 degrees today!  Headed out for a run with Rick.  Had a bit of a scare...while talking stepped in a pothole and twisted my ankle a bit.  Felt tender, but kept a slow pace through a 5-mile run and gained strength as we went.  I'll be careful the next day or two.  Not too much swelling, so things should be fine.  Plan on running a little later in the day...

Guys at the running store are getting sick of me.  Returned the under armor spectre's after 2 runs...felt great in the store, horrible on my second run.  Realized they are for high arches (I'm neutral).  Next day (today), returned saucony's and the guy was like I'm going to lose money off you.  Apologized, but still exchanged them for a pair of trigons- why experiment, when I know I feel good in the trigons.

5 more recovery miles on the TM.

Trigons (2) Miles: 5.00
Weight: 0.00
Comments
From smally on Wed, Feb 11, 2009 at 15:56:37

getting the miles in because you motivate me, thanks.

as soon as the hill, only hill dries up I am going to marry that hill for the next 6 weeks. i also plan on running some easy runs down hill, meaning putting something under the treadmill for 6-10 miles then the next day I will run hills.

Friday is the first progressive run - 12 miles around 7:15 then I want to run at least 6:52's if not 6:40's for the last 5 miles.

Your grinding it out this week, nice especially yesterday's run.

Todd

From rockness18 on Wed, Feb 11, 2009 at 17:32:52

iron sharpens iron...right? Great to see you working hard.

From Robert on Wed, Feb 11, 2009 at 17:45:20

I hope the ankle heals quickly. You are a frugal consumer and that's important in these economic times.

From Brian on Wed, Feb 11, 2009 at 18:19:51

I'm not very fond of the tread mill, but I find it great for speedwork and hills, but its so boring!....especially longer runs.

Going to try and get one day per week of speedwork in and keep my base of 60 plus miles...feeling quite good right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Noon:  Rainy w/winds up to 30-40 mph.  Stayed inside and did an easy TM run + weights/legs.  8 miles total.  Plan to run again in the evening...

5 miles on TM:  8:30, 7:30, 3 x 6:44 (mp)

Trigons (2) Miles: 5.00Trigons (3) Miles: 8.00
Weight: 0.00
Comments
From wheakory on Thu, Feb 12, 2009 at 16:00:58

Great run this morning on the fun Treadmill. Double runs are really good to build endurance and strength in your running ability. It also helps the body from not being sore after long runs.

Curious, what's the size of your church? Our church is less thean 50 people.

From rockness18 on Thu, Feb 12, 2009 at 17:30:30

Kory, thanks. The double workouts are new to me, so I'm still getting a feel for the new schedule. At first I was getting a little wired in the evening, yet I'm definitely starting to adjust.

Our church venture has been a real leap of faith for our family. We spent 10 years at a large, evangelical church in Southern CA (4,000 members). There were tons of programs, Bible studies, small groups, youth activities, etc. Before being in CA, I spent my seminary years in New England where most of the churches are very small and "reserved". My wife and I felt convicted to some day return to New England and either "plant" or step into a "mainline" church and preach the Gospel. So here we are now in CT (just finishing 3rd year). Our average attendance is probably 140 + 40-50 children in Sunday school. It's a different culture up here, yet we feel confident that this is where God wants us for now.

So you've done some preaching?

From wheakory on Thu, Feb 12, 2009 at 18:26:21

Yes, I had a Lay Minister License through our Church (Living Waters Christian Fellowship) which is under the Church Of God of Prophecy. I've let my Lay Minister License expire about a year and a half ago, and haven't preached since.

I really let the word of God slip out of my life for the past year not really studying and that really affected me at church.

God has called me to preach, and that's what I want to get back into slowly. I'm in no hurry. I really let God down by not studying. I didn't backslide or anything and have kept going to church, but my heart wasn't into it. My spiritual walk really wasn't the best.

I really believe running took a lot of my life and I made that too much of a priority, and in some ways destroyed me.

But I have a new fire for God and have been studying quite a bit, and with God's help I'll be only where he wants me to be. I'm trusting the Lord and will take it day by day.

Sorry so long.

Sorry this is so long.

From rockness18 on Thu, Feb 12, 2009 at 19:39:28

I think you're wise not to rush into things. Also, I relate with your struggle with priorities. Sports used to consume my life (still can if I'm not on guard). Now I still enjoy staying active, and definitely have a competitive streak, but have learned to used sports as an outlet to glorify God. Did you see the article in Runner's World on Ryan Hall? He spoke of his transition from a runner who happened to be a Christian to a Christian who happened to be a runner. His identity no longer depends on "winning gold".

I wouldn't beat yourself up for disappointing God. He's amazingly patient with us. You must have a gift for preaching and He will still use you in perhaps small (maybe even big), but mighty ways.

No need to apologize for length. I've appreciated the dialogue. Your faith is admirable.

From JimF on Fri, Feb 13, 2009 at 22:25:09

Kory, Dave, don't mean to jump in on your conversation but Kory I saw that you go to the Church of God of Prophecy and that is the church that my wife was raised in and we went to when we first got married. I know it is not a large denomination so it caught my eye when you mentioned it. When we moved we started going to an Assembly of God church but my wife still knows a lot of people from the COGOP. I will second what Dave said. You seem to have a great heart and I am sure that the Lord will use you in a great way!

From wheakory on Sat, Feb 14, 2009 at 15:30:24

Wow Jim! What a small world. I've gone to COGOP my whole life. I've gone to the Assembly of God several times for special speaker events, and we've even held events together.

Thanks for the encouraging words. I don't have to preach to make me happy. In fact I don't really want to preach, but if that what God puts in my heart I will do that. But this is a long way off because I'm patient and only want what God wants.

By the way i love the Assembly Of God church. In fact that's where my 9 year old daughter goes for Youth on Wednesday nights.

From rachelle on Sat, Feb 14, 2009 at 20:04:59

Jim

I am Kory Wheatleys wife Where did your wife attend COGOP.

From JimF on Sat, Feb 14, 2009 at 21:45:50

She grew up in Somerset, KY and went to Southside COGOP. We were married in Indianapolis at the Hoyt Ave COGOP and attended there for about 4 or 5 years before we moved to the Assemblies of God church that we go to now. She had several friends that went to Tomlinson College and attended a lot of the General Counsels. I grew up Methodist so it was quite a change for me when I started going with her but really loved the people at these churches and we have a lot of good memories from there. I'm sure she could tell you a lot more because she knew most everyone and was very involved. If you want I can pass along her email.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM:  6 miles on the TM + 30 minutes weights/upper body.  Think I'll run a 5-mile road race tomorrow, but will treat it more as a training run than a race.  No taper, run early morning, then give it a strong tempo effort late morning.  pr's not an issue, since my best time for a 5-mile road race is over 35 minutes.  Hope to keep 6:30ish pace, but much will depend on how hilly the course is.

Trigons (3) Miles: 6.00
Weight: 0.00
Comments
From jtshad on Fri, Feb 13, 2009 at 17:45:13

Have fun at the race!

From Robert on Fri, Feb 13, 2009 at 20:21:23

Have a great race and eat those hills for breakfast!

Race: Bob Andrulis Sweetheart Run (4.8 Miles) 00:30:38, Place overall: 12, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.508.000.000.0015.50

Got up early and did a 5-mile warm-up.  It was still in the teens and I was just hoping things would warm-up a bit for the late morning road race...got home and did another 1/2 mile in the TM to loosen up the legs from the cold. 

By race time it was 26 degrees w/10-12 mph winds.  Decided to go with shorts.  I'll give my best on the race results.  It was all a bit confusing due to a missed turn as well as the times being 1-minute off for some reason. 

Mile 1:  6:15- We took off and ran the first stretch on road, then about 1/4 mile on icy trail with a couple bridges (not too icy) and then a hard road surface.  Felt good about the pace...very comfortable

Mile 2:  6:25- First part of this stretch went slightly uphill into Whites Woods and then back downhill through mostly clear trails.  One small section (.1 mile) was tough to gain footing in.  Again, felt strong.

Mile 3: 6:26- Back on a hard road surface.  Purposely kept a steady pace with hopes of "turning it on" more towards the 2nd half of the race.  Was happy to see my pace come in under 6:30.  Was holding about 10th place at this stage.

Mile 4: 7:09- Not a misprint in the time.  I actually turned it up a tad, but missed the turn.  I was running by myself against the traffic of another 200 runners or so and completely missed the turn arrow.  Someone against the grain yelled, "you running the race?"  Yes.  "You missed the turn!"  This caused a slight panic and I immediately turned back.  Two guys behind me missed the turn as well.  It costed me 2 places in the final standings and I'm guestimating about 40 seconds in my overall time.  In my final stated time I conservatively counted this mile as 6:30 which would still make it my slowest mile.

Mile 5:  6:17- This is where the really confusing part sets in.  I literally crossed the 4-mile mark with a 26:10 time.  Crossing the finish line, they posted my final time at 31:27.  This would have given me a 5:17 time for my final mile...definitely impossible.  Talking with the folks around me, they all felt their posted time was a minute off.  Who knows what happened?  Kind of frustrating.  I had my stopwatch on for the entire race and the times all seemed to match, but of course I forgot to punch stop at the finish, trusting they had their act together.  The final mile definitely felt like a mile and within a minute or so after finishing, I did look down and see 33 something on my watch and was like, "Ah!  Forgot to stop it!!" I'm giving myself a 6:17 (adding an extra minute, which is probably close to accurate...probably my best mile other than mile 1). 

Officially, their first posting gave me a 31:27 (due to complaints they are going to revisit it).  According to my guestimate, I ran a 32:27, but am going to mark it down as 31:48 to accomodate the wrong turn in mile 4.  I think I was fair to give it a 6:30.  Also, they put me down as 17th place, but there were two courses that blended together (3-miler, 5-miler) at the finish.  It was hard to tell how many in front of me were from the 3-mile race, but I started off with about 10-12 runners and nobody passed me (except for the 2 at the missed turn).  I was awarded 3rd place for my age division.  Overall, a great experience, yet would have loved to know exactly what my time was...might run a little bit of a recovery in the evening.

 

Ran another 4.5 on the TM.  Decided to get it done while my legs were still fresh.  Included a 3-mile tempo @ 6:15 pace.  Felt good.  Also, spoke with someone who thinks the last mile of our race today was more like .85 miles...makes sense.  Good week of running. 

Found out the course is 4.8 miles...they recorded my time as 31:17.  Take away the missed turn (39 seconds) and my time is pretty close to 30:38.  This gives me a pace of approx 6:23 for the race. 

 

Trigons (2) Miles: 10.50Trigons (3) Miles: 5.00
Weight: 0.00
Comments
From Robert on Sat, Feb 14, 2009 at 16:39:30

Frustrating race, but in the end you gave yourself a great workout. Good job.

From Burt on Sat, Feb 14, 2009 at 17:24:12

Great job. Are you anywhere close to the Bermuda Triangle. Because if you are it would make sense that you may have run through a time warp. I'm just throwing ideas out there.

From jtshad on Sat, Feb 14, 2009 at 17:49:54

Great job on running a good paced run. Too bad the RD had the course and race so confused. 5:17 pace? You just stepped it up my man! ;-)

Nice day of running!

From JimF on Sat, Feb 14, 2009 at 18:00:53

Excellent race! Sorry to hear about the problems with the race but this shows that your training is paying off and you will be ready for Boston!

From rockness18 on Sat, Feb 14, 2009 at 20:21:09

Thanks guys! Overall I had a great experience and the funds went to a wonderful cause. Frustration might be an overstatement...I'm just so curious as to what my time really was. Think I was close enough to a ballpark picture (definitely 6:20ish range), felt very satisfied by a great training run, and will no doubt have several future races to establish pr's and know my exact time...one step closer to Boston.

From kelsey on Sat, Feb 14, 2009 at 22:54:48

Great race, sorry about the missed turn, that must have been rough on the legs and the mind. Way to be the tough guy in the cold weather :)

Maybe you can find someone with a GPS watch to tell you the actual distance. Either way, good job!

From rockness18 on Mon, Feb 16, 2009 at 11:09:30

thanks...found someone who confirmed mile 5 was only .8 miles. Now I can put my mind at ease.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest.  May do a long run tomorrow.  My plan was to go for it at the end of the week, but the forecast says snow.  Might as well go for it since my morning is free and I definitely don't want to get stuck on the TM next weekend for 20-miles. 

Weight: 0.00
Comments
From smally on Mon, Feb 16, 2009 at 08:08:33

Hope you are having/have a good long run this weekend.

Thanks for the compliment, felt good to run a progressive long run even if I did not run the last 5 miles at 6.30's, it also felt good to not really look at the watch for the last 5 miles and just trust that I was going at a decent pace without racing.

I really have taken the pressure off me for Boston, I really want to take it in. Sarah my wife told me about the word Enthusiasm, which simply means En = in or with and Thusiasm = with god so I just need to be enthusiastic about my running and everything will be just fine. For some reason this really resinates now.

However that does not mean I don't want sub 3 but I think you know what I mean.

Talk soon.

Todd

From Brian on Mon, Feb 16, 2009 at 10:37:15

Thanks for your encouragement....I really feel like I'm getting stronger with the increased mileage, and I will gradually build on the speed....and hopefully, stay injury free!

Brian

From rockness18 on Mon, Feb 16, 2009 at 19:03:10

Todd, it's good for me to hear that kind of perspective. My running partner has been emphasizing your same point as well. He keeps reminding me of athletes who made it to a big game, never to return again (World Series, Superbowl, etc.). Ed keeps saying, "enjoy and drink in the Boston experience". Also, I like your wife's insight in regards to "enthusiasm". I once heard a Christian athlete (David Robinson) describe "enthusiasm" as "the ability to see God in a situation". Thus, he plays every minute with "enthusiam". I'll still shoot for sub-3, but will no doubt enjoy the experience even if I run a 3:20. We are very blessed to be in position for running Boston!

Brian, keep up the good work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

Temps in the low 30's, full sunshine, and light breeze.  Measured out a hilly course I had estimated to be 9-miles and it came out to be 8.75.  Ran 1 mile warm-up, followed by the course  loop, followed by 1-mile break + gatorade, followed by course, and then a cool-down mile...20.5 total.

1st loop:  8.75 miles in 59:32/6:48 pace (ran final mile of the loop in 6:52/flat terrain)

- 1 mile jog-

2nd loop:  8.75 miles in 59:43/6:49 pace (ran final mile in 6:48)

 

Extremely pleased with todays run.  It incorporated fairly strong hills and I was able to keep a total of 17.5 miles just under my marathon goal pace.  The human body is amazing for me to finish both portions within 11 seconds of one another.  Proud of my last mile on the second loop.  It was into a fairly strong head-wind and I was determined to keep it under marathon goal pace.  Today was a major step forward. 

 

Trigons (2) Miles: 20.50
Weight: 0.00
Comments
From Robert on Mon, Feb 16, 2009 at 16:05:59

You're running like a champ!

From Brian on Mon, Feb 16, 2009 at 19:06:15

Thanks....and great job on your long one today....wish I could run that pace...in my time, hopefully. I plan on doing a 10 miler...easy pace tomorrow...too much? what do you suggest.

Take care

Brian

From rockness18 on Mon, Feb 16, 2009 at 19:12:13

I plan on doing 10 real easy as well- whatever feels comfortable (as fast as 7:30 or possibly as slow as 9min). If you feel alright and can keep good form, you should be fine. I'll probably break mine into two chunks 6/4 or 5/5. Most injuries occur when form gets a little lazy or sloppy.

From JimF on Mon, Feb 16, 2009 at 19:19:20

You are right that this is a big step forward. This should give you a lot of confidence heading to Boston.

From wheakory on Wed, Feb 18, 2009 at 03:12:01

Nice work. It feels good when you nail a work-out. This gives you the confidence to know that you can nail the rest of them.

Keep the confidence high that's a big key.

From smally on Wed, Feb 18, 2009 at 22:31:57

I really think you have a good chance at sub 3 but we both know you will enjoy the dance regardless.

Godd run

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Would have been a nice day to run outside...just wasn't able to find or make the time.  Ended up doing 10 miles on TM this evening at home.  Kept a nice slow pace (8:20) for recovery. 

Trigons (2) Miles: 10.00
Weight: 0.00
Comments
From wheakory on Wed, Feb 18, 2009 at 03:19:42

Good recovery run. Way to stay patient and keep the pace slow after such a great run yesterday. You'll find the more MP miles you do the easier they become in your runs.

God is really going to bless you in Boston. I'm going to pray that you excel in Boston and that the angels lift your legs up like feathers so your light on your feet!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Got a new pair of trainers today I hope to use for Boston.  Felt pretty good.  Light weight made it difficult for me to stay slow while trying to stay in recovery mode.  Snowing outside, so did a quick 5 on the TM + upperbody weights...progressive run, starting at 9min pace and working up to 7:20.  Plan to run again in the evening...

5 more miles on TM, recovery pace.

Trigons (3) Miles: 5.00Saucony Tangent III Miles: 5.00
Weight: 0.00
Comments
From jtshad on Wed, Feb 18, 2009 at 17:33:51

I love the Tangents and have used them for all of my races since the beginning of last year. I have a pair of 1's and 3's and the 3's are super light and offer me plenty of support.

Keep up the great workouts.

From RivertonPaul on Wed, Feb 18, 2009 at 18:25:43

Nice job, I like my Mizuno Elixirs for what it's worth. Enjoy the Tangents.

From wheakory on Wed, Feb 18, 2009 at 18:54:44

I love the Saucony T3's and I use them on my long runs. Their light and a good trainer.

From rockness18 on Wed, Feb 18, 2009 at 21:48:55

Nice to hear a good review on the tangents.

From TylerS on Thu, Feb 19, 2009 at 21:47:32

Good job on the work out! Keep up the hard work and you will do great at Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

My original plan was to do 1-mile repeats.  As my endurance has increased, I'm recognizing the need to mix in a little speedwork for stronger leg turnover.  Almost had a window of time to go outside, but a drop-in came by the office.  OK- glad I was there to help.  Switched workout plan to TM.  Within half mile at 5:45 pace, realized my legs weren't ready.  Still not fully recovered from Monday's workout.  Switched to a steady 5-mile run @8min pace w/4-5 strides at 5:45 pace mixed in.

5 more miles after dinner at comfortable pace of 7:24.  Hope the legs will feel fresher tomorrow.  If so, will shoot for some mile repeats. 

Trigons (2) Miles: 5.00Trigons (3) Miles: 5.00
Weight: 0.00
Comments
From JimF on Fri, Feb 20, 2009 at 08:57:10

Good decision to take it easy and let the body recovery. You will come back stronger once the legs are rested and ready to go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on TM...plan on a longer run tomorrow with Ed, so decided not to do "speed work".  Instead was able to get in some quality MP miles...

1.5 mile warm-up:  Progressively worked way up to 6:58 mile pace

5 projected MP miles:  incorporated 5 hills for .25 miles each @ 1%, 2%, 3%, 4%, 5%

- quick break to switch shoes-

3.5 finish:  .5 @ MP, 2 @ 8min pace, and final mile at 6:40 pace

 

Still felt strong at the end. 

 

Trigons (2) Miles: 6.50Trigons (3) Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.500.000.000.0019.50

AM:  Ran with Ed this morning.  High teens w/a moderate breeze.  Temp's felt like 7 degrees.  Did the hilly route past Popi's and by the lake.  We kept a fairly good clip until about mile 8...Ed's leg began to stiffen.  We slowed down just a tad, yet kept a descent pace until the end of our route.  Overall, 12.5 miles in 1:36:06 (7:41 pace).  Plan a few more miles after lunch...

PM:  Home with the kids.  Once our youngest was down for a nap, went to the basement for a TM workout...

1-mile warm-up:  8 min pace

4-mile run w/hills:  6:48 pace with 4 x .4 mile hills (1%, 2%, 3%, 4%)

2-mile cooldown:  Still felt strong at the finish

Plan to cut miles back a bit in the upcoming week- maybe 60 or so.  The mileage is feeling comfortable, yet I want to regroup with an "easy week" before my next slight increase in mileage. 

Trigons (2) Miles: 7.00Trigons (3) Miles: 12.50
Weight: 0.00
Comments
From smally on Sat, Feb 21, 2009 at 11:13:20

Love the way we feed on each other. You really made me think when you mentioned about how close we are to tapering, wow, exciting.

Todd

From jtshad on Sat, Feb 21, 2009 at 17:28:45

A nice week of running for you!

I too am going to cut back next week as my last 3 weeks have been pretty high and I am feeling tired. A week off then hit March hard!

From rockness18 on Sat, Feb 21, 2009 at 21:02:06

That is exactly my mindset as well...hit March hard! Praying for the sun to shine and our track to clear. I wish you continued progress in your training...maybe mix in a little AC/DC and old Van Halen with your Def L. collection.

From wheakory on Sat, Feb 21, 2009 at 21:25:37

Again impressive day. God's going to bless your hard work in Boston. Did you hear that Ryan Hall is going to run Boston.

From rockness18 on Sat, Feb 21, 2009 at 21:51:01

Kory,

Thanks! I did hear that Ryan Hall will be running. Very exciting! I admire his faith.

Keep my diet in your prayers. It's easy for me to give 110% physically, but then I find myself just absolutely starved. My weight's gotten as low as 175lbs and then I eat my way back up to 180. Maybe I shouldn't worry all that much (this is the lowest I've weighed since age 15), yet I'd love to be a bit lighter for Boston.

From wheakory on Sun, Feb 22, 2009 at 00:49:14

I will keep you in my prayers. Have you tried eating 5 small meals a day? This helps keep your metabolism going and exactly burn fat to keep your weight down.

God bless you and I will keep you in my prayers. You've really helped me and I will do so in return.

I've still got issues with my stomach that I'm praying about as well so I'll remember you too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest...1/2 hour of crunches in the evening.

Weight: 0.00
Comments
From JimF on Mon, Feb 23, 2009 at 18:50:15

1/2 hour of crunches! My abs would be sore for a month if I tried that. I really need to work on my core more. I have read so much about but just need to get into the routine.

BTW, I am up in your neck of the woods this week (Portsmouth, NH). Looks like you all have had a recent snow. Making it tough to find roads to run on because there is quite a bit of traffic around and shoulders are snow covered. Hopefully, you are having better luck.

From rockness18 on Thu, Feb 26, 2009 at 13:51:00 from 69.183.232.200

Yeah, welcome to New England. Somehow I missed this post, but trust you figured a way to make the most of things.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I've had several weeks of higher mileage, so decided to take 2 days in a row.  Plan on a light week with 2 hard days (Tues/Sat).  Hope to run recovery Wednesday, light Thursday, off Friday, and 1/2 marathon on Saturday.  The 1/2 marathon looks to be a very tough course.  I noticed 2 guys who run 2:48 and 2:52 marathons who ran this course last year in 1:28 and 1:29.  Another guy who ran a 3:10 marathon ran this in 1:33.  I'm tapering a bit and will give it my best effort.  Then plan on hitting March hard before my marathon taper.

This may be a 40-50 mile week for me.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Wow!  The extra day of rest really paid off.  I did my tough uphill course to Morris and pr'd by well over a minute.  It helped to have the wind at my back (mid-to high 20's w/strong winds), yet I still ran a negative split easily.  Ran mile 10 in 6:03 and could have kept going.  Here's the splits...

3.5 mile warm-up (nice and slow)

1st 5 miles:  34:01/6:48 pace (ran mile 1 in 6:21 w/ease and new it would be a good day)

- 2 minute break-

2nd 5 miles:  33:43/6:45 pace (ran mile 10 in 6:03...it was flat and into the wind)

 

Good day so far for running.  Increased mileage and use of incline on the TM seem to be finally paying off.  Also, absolutely love the tangent 3's...they'll definitely be my Boston shoe...pancake dinner at church tonight w/family and hopefully another run on the TM...

 

Did leg workout at the gym + 6.5 miles on TM, progressively from 9min to MP, total time 49 minutes (7:53 pace avg). 

Trigons (2) Miles: 6.50Saucony Tangent III Miles: 13.50
Weight: 0.00
Comments
From jtshad on Tue, Feb 24, 2009 at 18:00:25 from 204.134.132.225

Nice run! Have a good race this weekend! Your training is looking awesome to hit a sub 3 hour Boston.

From JimF on Tue, Feb 24, 2009 at 18:28:27 from 12.50.85.194

Great run! Amazing how the body responds to some rest that shows the training is paying off and like Jeff said you are looking great for Boston.

From rockness18 on Tue, Feb 24, 2009 at 22:31:57 from 69.183.237.63

Thanks guys...I'm definitely starting to feel the improvement. And yes, it is amazing how one can respond to rest.

From Robert on Wed, Feb 25, 2009 at 09:20:10 from 206.195.193.254

Good luck in the race this weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Quick evening workout on the TM.  Mostly done at an 8min pace.  Plan to take the next two days off from running...1) To taper for Sat.  2) To put in a light week before pounding the month of March.  I'm committed to two "big day" workouts a week throughout March with a minimum of 75-miles per week.  The taper for Boston will begin 3-weeks out from race day. 

Core-work tomorrow, followed by full-rest on Friday.  With a tough course on Saturday, my goal is to keep the pace under 7-minute miles.  One guy who ran my same time (3:10) at the Bay State Marathon, ran the upcoming 1/2 marathon last year with a 7:10 pace.  A 2:48 Bay State Marathon guy ran the upcoming run at a 6:45 pace.  In my mind, a 6:55 pace on this particular course might translate to 3hr marathon pace...we'll see.  Regardless, it will be an opportunity for a great work-out. 

Trigons (2) Miles: 7.00
Weight: 0.00
Comments
From jtshad on Thu, Feb 26, 2009 at 14:49:17 from 204.134.132.225

Good luck Saturday!

Why a 3 week taper for Boston?

From rockness18 on Thu, Feb 26, 2009 at 15:03:23 from 69.183.232.200

I'm still novice...what do you suggest? I was thinking to peak in the 90's, then 70's,50-60, and then of course the week of. My last planned 20-miler is 4-weeks out.

From Brian on Thu, Feb 26, 2009 at 15:08:32 from 24.57.67.182

Thanks, and good luck this weekend!

From jtshad on Thu, Feb 26, 2009 at 15:41:06 from 204.134.132.225

Dave, when is your peak? If it is 5 weeks out, based on what your are showing that really is not a 3 week taper but rather a traditional 2 week taper. Your plan looks pretty good at a high level.

From rockness18 on Thu, Feb 26, 2009 at 15:58:20 from 69.183.232.200

Jeff,

I guess I'm still learning to speak the language. My peak is 4-5 weeks out, so maybe I really am doing just a 2-week taper.

From JimF on Thu, Feb 26, 2009 at 19:45:40 from 68.46.210.16

Dave and Jeff,

I saw this and thought you might be interested. It is Bill Rodgers talking about how to run the Boston course. Here is the link: http://www.runningtimes.com/Article.aspx?ArticleID=15815.

Good luck this weekend!

From rockness18 on Thu, Feb 26, 2009 at 22:33:08 from 69.183.237.63

Jim

Thanks! I just listened to it and was well worth the time. Living 3 hours from Boston, I've been contemplating doing my final 20-mile run on the course. He seemed to indicate how familiarization can make a difference.

From smally on Fri, Feb 27, 2009 at 16:27:45 from 209.195.85.147

Thanks and run well tomorrow sounds like a great opportunity to improve your pace for Boston, think that during the run.

I really feel I would have had a chance to break 3 hours today, only concern was I had no drink the entire run so my calves were a bit stiff so it would have been a risk.

I am happy because a pb (309)in Boston looks like a strong possibility now.

Regarding tapering, I will run hard until 2 weeks out, I am running a half marathon April 5th I think then will take it easy. I am not big on tapering but then again I am not going to run any weeks over 65 miles where you are. My time won't allow it and I think because I basically don't ever run over 6:52's I can't take many more miles then 60 a week.

Getting excited. Can't find a flight under $575, oh well its Boston.

Have a great weekend.

Todd

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest.

Weight: 0.00
Race: Colchester Half Marathon (13.1 Miles) 01:31:51, Place overall: 30, Place in age division: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.100.000.000.0021.10

Just lost my whole race report, but will try again...

3.6 miles of warm-up...Fairly cold day (mid to high 30's) with strong winds (20 mph). 

Wore a stop-watch and somehow missed mile marker 12, so will do my best with the race breakdown, rounding everything off to help my memory system...

Mile 1:  6:25 (mostly flat, slight uphill at the end)

Mile 2:  13:05 (6:40...starting to roll a bit...little more up than down)

Mile 3:  20:25 (7:20...brutal hill...uphill the entire mile!)

Mile 4:  28:25 (7:00...rolling hills...able to recover and stabilize)

Mile 5:  34:15 (6:50...still rolling, but not too bad)

Mile 6:  40:40 (6:25...slight downhill...only comfortable mile in the race)

Mile 7:  48:05 (7:25...all uphill...people were beginning to drop pace significantly)

Mile 8:  55:05 (7:00...started towards off-road...again, felt strong, stopped completely to drink and take a gu)

Mile 9:  62:30 (7:25...brutal stretch...very steep hill...spongee section of offroad that felt comfortable to run on though)

Mile 10:  1:09 (6:30...steep downhill...mostly coasted and used this time to regather strength)

Mile 11:  1:16 (7:00...fairly easy stretch, but began to go uphill for the last 1/4 mile)

Miles 12-13.1:  1:31:51 (missed mile marker 12...the entire stretch was uphill and directly into the wind...held my place and even passed 4-5 runners...7:33 avg pace)

 

Overall, although I didn't break any records, very happy with my time.  Went with John and Lori.  John ran a Fall marathon in 3:12 and 1/2 marathon in 1:29.  Today he ran over 1:34.  Lori ran a Fall 1/2 marathon in low 1:40's and did 1:49 today.  Many of the runners were preparing for Boston and said the Boston hills are nothing compared to this (I hope they're right).  Based on meeting folks after the race, I would guestimate my time today to translate to a 3:05 in Boston.  Great workout today, yet still more work to get where I'd like to be!

Ran another 4.5 miles on TM in the afternoon (7:30 pace)

Trigons (2) Miles: 4.50Saucony Tangent III Miles: 16.60
Weight: 0.00
Comments
From josse on Sat, Feb 28, 2009 at 15:14:02 from 70.192.187.151

Great job on the race. I didn't think the Boston hill's where bad, but I am from Utah where everywhere you turn you are running up a hill. I remember finishing them and thinking that is all. Oh come on, I can do more. But if you are use to the hills you cruse past people going up and down the other side.

From JimF on Sat, Feb 28, 2009 at 16:30:47 from 68.46.210.16

Great race! Sounds like a really tough course and the wind doesn't help either. This has to be a good preparation for Boston which will probably be much easier on the hills.

From Bonnie on Sat, Feb 28, 2009 at 17:30:05 from 71.210.108.146

Congratulations on a great race!

From Robert on Sat, Feb 28, 2009 at 20:02:17 from 65.101.173.205

Great job finishing a tough race. I would consider those "fast miles".

From jtshad on Sat, Feb 28, 2009 at 22:36:49 from 69.20.138.125

Congrats on a strong race and a good prep for Boston!

From rockness18 on Sat, Feb 28, 2009 at 23:50:37 from 69.183.237.63

Thanks everyone!

From snoqualmie on Mon, Mar 02, 2009 at 10:13:45 from 67.171.56.164

Congratulations on an excellent race over a tough course.

There is a good course tour of Boston on Youtube if you're interested: http://www.youtube.com/watch?v=QKzYA39PSRY

From Burt on Mon, Mar 02, 2009 at 17:10:03 from 68.76.197.194

Great job. You always impress me.

From rockness18 on Mon, Mar 02, 2009 at 17:39:54 from 69.183.237.63

thanks snoqualmie...just watched the youtube. From the vantage point of a car, didn't look too intimidating.

Burt, thanks. I really love how this blog allows folks to feed off one another.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on the TM...2.5 warm-up at 8:40 pace and 7.5 miles at 7:40 pace.  Legs feel fine from a "big day" workout yesterday.  Plan on doubles tomorrow...looks like we might be snowed in (12-16 inches), so probably back to the TM.

Trigons (2) Miles: 2.50Trigons (3) Miles: 7.50
Weight: 0.00
Comments
From smally on Mon, Mar 02, 2009 at 11:21:27 from 209.195.85.147

Missed your long run, how did it go? I need to get you set up with my email, never have time with the kids, how do you manage 5!! Had a great family day yesterday and really was not motivated to run but the 20 was fun on Friday.

There is a 5k race next Sunday might see if I can put some TM times to the road.

Have a good week.

Todd

From rockness18 on Mon, Mar 02, 2009 at 12:54:49 from 69.183.237.63

No long-run, but ran a half marathon on a killer course. Kept a 7min pace which on most courses would probably translate to 6:35-40 pace. Most the people I knew ran 3-6 minutes slower than their normal half-marathon times. Felt strong at the end, so definitely a good work-out for me.

Great job getting out for your 20! And yes, 5 is challening, along with our 2-year-old which makes 6. Keep up the great training...you'll probably set a pr on your next 5k (and hopefully Boston as well). I'm so ready for Spring...we just got a foot of snow last night.

From smally on Mon, Mar 02, 2009 at 13:08:37 from 209.195.85.147

Our Elliot who is almost 2 is a riot, more relaxed in my old age and quite enjoy the weekends. I started working on Saturdays from 9-12 which forces me to do my long runs on Friday but I love not having the stress of a long run for the weekend.

There is a 5 k race next Sunday, I am going to do it, excited especially after today's 5k on the TM.

Hope I have the opportunity to meet your family at least breifly in Boston.

Todd

From rockness18 on Mon, Mar 02, 2009 at 17:37:52 from 69.183.237.63

We'll be in Boston from Sat-Wed. I'm sure we can arrange something.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM:  Close to a foot of snow and still coming down steady.  Took to the TM and ran an easy 10 miles @ very slow pace (8:25).  Plan on an afternoon run as well.  The legs feel fine.

PM:  7 more on TM...same pace.  Will do push-ups/sit-ups tonight during "24".

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Trigons (2) Miles: 10.00Trigons (3) Miles: 7.00
Weight: 0.00
Comments
From JimF on Mon, Mar 02, 2009 at 16:51:09 from 68.46.210.16

Sorry about the snow. Hopefully it will warm up and melt away quickly. I was supposed to go to DC today but all flights cancelled. Nice way to start off the week!

From rockness18 on Mon, Mar 02, 2009 at 17:35:46 from 69.183.237.63

Yeah, I'm starting to get used to it. It would be nice for it to melt, so I can get some track work in before Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

9 degrees outside, so decided to stick with TM.  Couldn't get out in the morning due to a 6am men's prayer group.  Did a progressive run of 6-miles up to MP for 1 mile...have a Lenten Soup supper tonight.  May run again if schedule permits. 

Trigons (2) Miles: 2.00Trigons (3) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM:  Was hoping for a "big day" workout.  However, my schedule is completely full today.  This is absolutely the most challenging time of year for a pastor in regards to "free time".  Was able to squeeze 6 miles in at the gym, 3 @ 6:30 pace (3 hills, 1-3% for .25 miles each).  Have 3 meetings in the evening, yet if I have any energy left will try to run "hard" on TM late evening. 

 

PM:  Did 20-minute leg work-out + 6miles on TM...5 @ mp (6:48).

Trigons (3) Miles: 12.00
Weight: 0.00
Comments
From rattletrap on Wed, Mar 04, 2009 at 18:05:50 from 70.193.54.206

I don't know how you do it on the TM. I think that takes a lot more commitment and determination than running in the rain or snow.

You're going to do well in Boston.

From JimF on Wed, Mar 04, 2009 at 19:27:28 from 32.178.6.219

Good job getting in what you can. It is always a balancing job between work, family, running, etc. You seem to have a good mix so I wouldn't stress much about the running. You have been building a strong base and it will pay off in Boston.

From rockness18 on Wed, Mar 04, 2009 at 21:29:54 from 69.183.237.63

Thanks guys! The TM has helped me tremendously through a tough winter. I'd much rather run outside, and yes, the TM can be challenging, yet there have been days in which the TM is the easy way out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Ran 12.5 miles outside.  Nice easy pace around 8min/per mile.  Kind of strange...I love my Saucony Trigons that have over 400 miles on them, yet have but unable to adjust to my new pair of Trigons.  Same brand, but just haven't yet gotten comfortable.  For some reason they hurt my toes on the right side of my foot...other two pairs never did.  Also, my tangents felt great straight out of the box.  Oh well. 

Trigons (3) Miles: 12.50
Weight: 0.00
Comments
From jtshad on Fri, Mar 06, 2009 at 08:00:38 from 69.20.133.178

Nice run and great mileage. Sorry about the Trigons, I love them as well. Sometimes you just get a bum pair of shoes!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.000.0014.75

Close to 50 degrees today!  Ran 10.75 miles outside at about 8:30 pace.  The mizuno's felt good for about 6-7 miles.  Good support, yet little cushioning.  I'll be careful not to use them for distance. 

Later went to the gym for upperbody work + threw in 4 more miles on the TM (8:25 pace).  I'm finding the higher mileage makes speedwork much more difficult.  Still would like to work towards peaking in mileage over the next 2 weeks and hopefully mix in quality MP miles at least 2x per week.  As I begin to taper the mileage, I hope to increase mp miles during the week. 

Trigons (2) Miles: 4.00Mizuno Wve Inspire 5 Miles: 10.75
Weight: 0.00
Comments
From JimF on Fri, Mar 06, 2009 at 19:23:15 from 68.46.211.185

You are getting in a great week of running and the mileage is way up. Probably when your body adjust the faster stuff will feel easier.

From smally on Fri, Mar 06, 2009 at 22:31:23 from 74.210.42.92

Thanks,

Getting easier to keep the pace under 7 min miles, just hope one day I can do it for the entire 26 miles!

Switching to Muzuno's, always excited with new shoes.

Talk soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Gorgeous day!  Started in the mid-40's and worked it's way up into the mid 50's.  Did a .5 mile warm-up and then started off with MP.  By third mile new this wasn't possible for very long.  Did 4 miles total at 6:48 pace.  Decided to go for 20 miles without stopping for anything...food, water, gatorade, etc.  Basically ran 15 miles in semi-depletion mode.  My system was fine, but the legs were pretty rubbery.  Did mile 20 as a "cool-down" and was completely drained by the end.  Kept a 7:35 pace for 18.5 miles (2:20:14) and did 20 miles total.  Overall, felt good about the run considering this was a 90 mile week.  Time to switch out my older pair of trigons...they have been very good to me. 

Trigons (2) Miles: 20.00
Weight: 0.00
Comments
From Robert on Sat, Mar 07, 2009 at 13:27:27 from 65.101.173.205

Good run. I hear you on trying to add speed while adding miles. I think I need another 1-2 months of 70+ before I could get real serious about speed work and not feel like I was going to blow up.

From jtshad on Sat, Mar 07, 2009 at 15:41:54 from 69.20.133.127

Wow, I agree...great run! Awesome mileage for the week!!! Your training is superb, you are looking so great for Boston!! I wish I had your weather for my long run today.

From rockness18 on Sat, Mar 07, 2009 at 19:59:34 from 75.16.162.226

Robert, thanks. And yes, at least a month or two to really get adjusted for significant speedwork. Spring marathons are so challenging to train for!

Jeff, thanks. I was like ready to take a week off by the end of this morning. Now I'm disciplining myself not to hop on the TM this evening. The weather was amazing...nice job on getting yours in on a crappy day.

From JimF on Sun, Mar 08, 2009 at 16:19:07 from 98.214.107.128

Awesome run and great week of running. Hard to do much speed off of a 90 mile week but this will pay big dividends for you down the road.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest.  30 minutes of crunches/core work.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.253.750.000.0015.00

Hail, sleet, and snow outside.  Was hoping to finally get my first track work in since October, but that's not going to happen.  Back on the TM.

Now that my mileage is up and endurance has significantly improved, I need to get the leg turnover up to speed.  Plan on doing mile repeats at least once a week while maintaining good mileage.  By the end of the month would like to be able to do 5:45 pace for 7 miles.  Today was my first day back at them in about a month, so was careful to ease the speedwork...

Warm-up:  1 mile

Mile repeats:  2 x 1 mile at 5:45 pace (.25 jog between)

Jog: .25 miles

Half mile repeats:  2 x .5 miles at 5:45 pace (.25 jog between)

Jog:  .25 miles

Quarter mile repeats:  3 x .25 miles at 5.45 pace (.25 jog between)

Cool-down:  1 mile

 

Finished off the work-out with squats, leg curls, leg extentions, leg press, and calf raises...finally retired my trigons (squeezed 2 extra runs out of them...very hard to give them up, but it's time)

 

Ran 7.75 miles on the TM.  5 of them at MP (6:48).  Overall, I feel as though I've made strong improvement over the past month in endurance.  Now I'm hoping to get some snap back in the legs. 

Trigons (2) Miles: 7.25Trigons (3) Miles: 7.75
Weight: 0.00
Comments
From smally on Mon, Mar 09, 2009 at 15:52:29 from 209.195.93.14

Nice work, I am positive that your workout and the mile repeats you plan on doing will help in the later miles.

Leg turnover will get us there faster its a fact.

5 weeks and its over then what.............................................. For me it will be a sub 3 for the fall because I don't plan on Boston being sub 3. Also want to work on some pb's for the local races, really enjoyed yesterday's race.

From smally on Mon, Mar 09, 2009 at 15:54:00 from 209.195.93.14

Funny, I sent a blog the same time you did.

Good work today.

From Brian on Mon, Mar 09, 2009 at 16:39:52 from 24.57.67.182

Thanks.....and I agree, I should not run back to back 20 milers....its just that the long run is my favorite...I look forward to it....love the distance and the outdoors and the pain....I must be crazy! But I will have to exercise some restraint in order to avoid injuries or burnout....will try double run days on alternate weeks...see how that goes, and get serious about speed work now that the weather is improving.

Thanks again.Brian

From rockness18 on Mon, Mar 09, 2009 at 16:43:12 from 69.183.232.200

Brian,

I should also practice what I preach...have snuck an extra long one in or two over my training. So far I've been lucky.

From rockness18 on Mon, Mar 09, 2009 at 16:47:23 from 69.183.232.200

Todd,

yeah...I'll need a good couple weeks to determine my next goal. I've been training for marathons for over a year now. Two or three weeks of full rest will be valuable for my body. Hopefully by May 20th, I'll have a sense of my next phase of training. I'll see how Boston goes, rest feels, and then work from there.

From jtshad on Mon, Mar 09, 2009 at 18:13:27 from 204.134.132.225

Nice speedwork. Mixing in some speed and hills at this point is good along with working to maintain the endurance. Don't try to do too much coming into the home stretch and peak mileage weeks though otherwise injuries can occur. With additional speedwork, be sure to run good recovery runs as well.

Boston here you come!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Pleasant day outside.  Was able to get a quick run in...did 7.5 @ 7:50 min pace.  Also did 20 minutes of upperbody work at the gym.  Guys were teasing me today about my speedwork yesterday.  Must have come across a little intense.  Hope to run again later in the day...have meetings until 9:30, so hopefully I'll still have a little energy...

Hit the TM for 7.5 miles...1 mile warm-up @ 8:30/min pace, then 5 miles @ 7:10/min pace (1 @mp), and 1.5 mile cooldown at 8:30 pace. 

 

 

Mizuno Wve Inspire 5 Miles: 7.50Trigons (3) Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran with Rick outside in a drizzling rain.  Nice, slow pace for 6 miles.  Again, evening full of meetings.  Hopefully I'll get in an evening run.  I'm a bit tired today, so will definitely take things easy.

Ran 4 miles on the TM at a 7:41 pace.  Felt a little sore, so kept things short and sweet.

Mizuno Wve Inspire 5 Miles: 4.00Trigons (3) Miles: 6.00
Weight: 0.00
Comments
From wheakory on Wed, Mar 11, 2009 at 18:52:28 from 134.50.89.55

If your feeling tired I really won't run too much tonight, because running when your tired can't benefit your fitness or form. Trust me I know from my flaws.

Great week so far.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Absolutely no time to run during the day...

Hit the TM at 10:45pm...ended up with a descent workout...

3-mile progressive warm-up, starting at 10min/mile pace and working up to 5:45/min pace.

- 2 minute break-

3-miles at a 6min/mile pace (18min total)

- 2 minute break-

4-mile "cool-down" at 8:30 pace.

 

Again, now that I'm beginnning to get a handle on the mileage, trying to slip a little speedwork in again.  Before this week, hadn't done 6min pace for a while.  Breathing's easy, just need to get the legs snapping again.  Overall, 10-miles for the day and feeling good.  If I feel ok tomorrow might get a few mp mile in...

Trigons (3) Miles: 4.00Saucony Tangent III Miles: 6.00
Weight: 0.00
Comments
From Robert on Fri, Mar 13, 2009 at 12:42:28 from 206.195.193.254

You're showing great dedication! I'm hoping to get my legs snappy as well, but running out of time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lost my window of time today when a 2:30 dentist appointment didn't get out until 5.  Debated whether or not to run tonight at 10pm...really tired and don't want to ruin tomorrow's running.  Will do a double tomorrow instead.  Have a memorial service in the morning...covering for someone in a nearby community.

Did a few crunches and leglifts while watching the news this evening. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Good day of running thus far.  Ran 3-miles on my own as a warm-up.  Joined Ed for a 15-miler (14.9) on a killer course we had done once previously in the Goshen hills.  The first 7-miles was pretty much all uphill (we added 1.5 miles from our previous run), followed by rolling hills for the second half.  We kept a pretty good stride throughout.  Three months ago we ran this route at an 8:18 pace...today we kept a 7:43 pace.  My legs were really burning at the end.  Hope to get a few in later to push me over 70 for the week.  Not a bad week of mileage, considering I missed 2 days...

Trigons (3) Miles: 18.00
Weight: 0.00
Comments
From Robert on Sat, Mar 14, 2009 at 20:39:58 from 65.101.173.205

70 miles in 5 days is awesome!

From JimF on Sat, Mar 14, 2009 at 21:13:48 from 76.125.3.68

I agree with Robert. It was an awesome week and the hills in Boston will probably seem like nothing compared to your training.

From smally on Sat, Mar 14, 2009 at 22:13:21 from 74.210.42.92

Thanks, feeling solid but we don't have any hills here so all my hills are on the TM, not the same. Regardless I feel if I can keep running like this the strength will eventually get me a sub 3. Again looking forward to taking the Boston experience in, we really have worked hard for it. But I also know with the amount of effort we have both put forward anything over 310 will be a bit of a dissapointment. Not long now.

From rattletrap on Sun, Mar 15, 2009 at 15:42:14 from 75.216.152.246

Sounds like it was an awesome day. I love running hills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Gorgeous day out- 60 degrees.  Energy down a little today + feet were sore.  Yesterday's hills were pretty rough.  Kept it nice and slow with a 10 mile recovery run, never really breaking 9min/mile pace.  Ran 2/3 of it on trails...little muddy, but much softer on the feet. 

Trigons (3) Miles: 10.00
Weight: 0.00
Comments
From rattletrap on Sun, Mar 15, 2009 at 22:24:15 from 24.19.93.139

60°? I'm jealous! It snowed here again today. I'm ready for spring.

From wheakory on Mon, Mar 16, 2009 at 01:01:52 from 24.116.159.75

Nice weather. Glad to see that you listen to your body and not push anything. Hills can fatigue your body, but the training really pays off in your final race.

I go to the doctor tomorrow to find out about my foot. Remember me in your prayers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

I'm still in the recovery mode from Saturday's run. Headed outside today during lunch and ran 2-miles to the track. Decided to do short spurts of running at different speeds to feel how comfortable different speeds/distances would feel. I haven't been able to run on the track since November, so had no idea of how it would feel...Started by running 1 lap by feel, hoping to keep it a little under marathon pace, maybe 6:15ish pace. Was pleasantly surprised to hit the first lap at 1:26...ran a quarter mile at 1:25 pace for 2-miles, every other lap. Did a 3rd mile, hoping to keep it right around marathon pace. First lap was way too fast...slowed it down a bit and comfortable ran (felt like a jog) a 6:51. This was very encouraging. Anything under 7min last Fall took at least a little bit of work...Jogged 2-miles back to the gym and did 30minutes of weights.  Plan on running again in the evening, but not sure yet what pace...will be determined by how I feel...

Trigons (3) Miles: 7.00
Weight: 0.00
Comments
From smally on Mon, Mar 16, 2009 at 17:47:23 from 209.195.86.14

Hey great run, confidence is key. With the last 2 long runs under 7 min average I really feel confident. Lets make sure we stay mind healthy when we get 2 weeks out, might go a bit crazy here and there.

From Robert on Mon, Mar 16, 2009 at 17:50:36 from 206.195.193.254

Your body's desire to surge faster is a good indicator. Great work.

From rockness18 on Tue, Mar 17, 2009 at 17:06:15 from 69.183.232.200

thanks guys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.001.000.000.0015.00

Beautiful day out!  Mid 50's and wore short sleeves for the first time since October.  Right now I am trying to keep the mileage up (tough finding time in schedule to do so) and inject fast paced miles and mp miles in a way that won't exhaust me.  So far, so good.  I find myself holding back a bit rather than being exhausted.  Jogged 2 miles to the track, ran 2-miles at a comfortably firm pace (6:33, 6:27), ran two miles with a fast quarter every other lap (1:26 avg...very comfortably paced), and jogged 2-miles back to the gym.  Could have done double the workout, but had to get back for an appointment.  Plan on running again tonight...a dinner at church, but no meetings afterwards. 

Got another 7miles in on the TM.  Finally starting to get through the other end of a cold, nothing huge, but definitely a bit draining.  Ran a progressive run:  9min/mile, 7:10, 6:48, 6:44, 6:39, 6:35, 10 min.  

Trigons (3) Miles: 15.00
Weight: 0.00
Comments
From JimF on Tue, Mar 17, 2009 at 21:25:57 from 65.208.22.25

Nice to be able to get out in the short sleeves! It is also nice to be able to say 6:30 pace is comfortably firm. You are staying very consistent which looks very good for Boston!

From wheakory on Wed, Mar 18, 2009 at 04:55:20 from 134.50.89.33

Great pace your putting in. Your going to shatter your MP pace in your next marathon.

Do you have a dinner at church once a week? I think that's great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Recovery run of 10 miles through the hills...very slow.  Tough week...sick, little sleep, lots of meetings, and sore feet.  Should get a full night sleep this evening and the sore throat/ear seems to be pretty much gone.

Trigons (3) Miles: 10.00
Weight: 0.00
Comments
From Robert on Wed, Mar 18, 2009 at 21:45:12 from 65.101.173.205

Hope you are feeling better soon.

From jtshad on Thu, Mar 19, 2009 at 16:04:17 from 204.134.132.225

Boston Bib numbers are out - Dave Rockness #5550!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Was able to get outside again and ran 2 miles from the gym down to the track.  Was able to get 6 marathon pace miles in...

3 miles:  6:51, 6:53, 6:40

- 3 minute break-

2 miles:  6:51, 6:46

- 3 minute break-

1 mile:  6:47

 

Jogged 2 miles back to the gym at an 8ish pace.  Hope to focus most of this month getting used to marathon pace.  Most speed work will be short spurts to keep need for recovery time minimal.  Also, I have 2 long runs + a 6.5 mile race within this last month of training.

Trigons (3) Miles: 10.00
Weight: 0.00
Comments
From rattletrap on Thu, Mar 19, 2009 at 22:18:45 from 75.216.55.177

That extra 2 miles back to the gym put you ahead of me on the mileage board :) I've been enjoying my time on the first page this week. I never thought I had that much mileage in me.

I've been looking at your past race times; you are a real inspiration!

Such commitment!

From rockness18 on Fri, Mar 20, 2009 at 12:36:47 from 75.16.162.226

Hey, thanks! It just takes patience, discipline and consistency. I look at where you are and my guess is that you potentially have a sub-hr in you. Keep up the good work...the bq will happen!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Full night's sleep, healthy week of eating, sickness completely gone- feel the best I have in weeks.  No running today, rather lifted for 90 minutes.  Plan on a 20-miler tomorrow. 

Weight: 0.00
Comments
From smally on Fri, Mar 20, 2009 at 22:20:48 from 74.210.42.92

Run well tomorrow. We need to trust now more than ever, were fit.

Will take it easy tomorrow, skip 7 one mile repeats and run another 13.1 on Sunday. Next week I have 23 scheduled and that is it, getting closer!!

6.5 mile race, that is not the norm.

From wheakory on Sat, Mar 21, 2009 at 01:34:09 from 24.116.159.75

That's a great week of training. I will pray that your 20 miler goes as planned and you hit your target time.

From rockness18 on Sat, Mar 21, 2009 at 18:17:59 from 75.16.162.226

Kory,

Thank you! The course we hit had 12 hills, 7-8 of them with significant incline. We had to work the entire time and then were able to easily push it on miles 19-20 (with much left in the tank). I appreciate your prayers! Hope I wasn't "out-of-bounds" with the AA comment- I keep reading that you might take a week off, then you're out running 10-15 mile runs the next day. I relate with your persistence. I once caught a double-header with a broken finger...wouldn't let the coach see my hand, but could only use pinky, fist, and open hand to call signals and was throwing "circle change-ups" to 2nd base on steal attempts. It's hard to sit out!!!

From wheakory on Sat, Mar 21, 2009 at 23:13:54 from 134.50.223.250

Your were by no means out-of-bounds. It's something I needed to hear. Not offended whatsoever. Coming from pastor your advice and guidance is well taken. My life needs to be more about God, and not about punishing my body to an addictive state.

I'm actually starting the week off to heal it's time. I can't train others when I'm not healed myself. I think I finally realized that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Ran with Ed our old standard 20-mile run.  It was through very strong hills and we gave it a little stronger push today.  Felt good with the effort, running it in 2:29:04 (7:27 pace).  Boston doesn't even come close to touching the hills we attacked today.  Kept mp on miles 19 and 20 (downhill, then flat) and felt very strong at the end.

Trigons (3) Miles: 20.00
Weight: 0.00
Comments
From MichelleL on Sat, Mar 21, 2009 at 17:08:44 from 67.41.191.61

Nice pace!

From rockness18 on Sat, Mar 21, 2009 at 17:49:28 from 75.16.162.226

Thanks! Coming from an elite runner, you made my day! It's been difficult trying to train through winter, so I'm just beginning to regain sanity and hopefully a little more endurance and speed.

From Brian on Sat, Mar 21, 2009 at 18:22:20 from 24.57.67.182

thanks...and I agree, its probably a good idea for me to give the body a little rest...these last couple months have been the most mileage weeks that I have ever done, so I am happy with the progress, and appreciate all the great advice you have offered.

Brian.

From Robert on Sat, Mar 21, 2009 at 18:55:55 from 65.101.173.205

This mid-packer thinks it was an awesome pace.

From Burt on Sat, Mar 21, 2009 at 19:08:24 from 98.167.151.26

Ditto Robert. I'd be happy with a 5k at that pace.

From JimF on Sat, Mar 21, 2009 at 20:37:44 from 68.46.210.37

You are looking stronger each week as you get ready for Boston. You are going to destroy it!

From jtshad on Sat, Mar 21, 2009 at 20:48:49 from 69.20.133.142

Great 20 miler! Boston will bow down to you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM:  3 miles + leg workout with weights...Felt really good today.  Very encouraging at this stage in my training.  Have been struggling with illness and fatigue over the past couple of weeks.  Now feel the best I've felt since last September.  Energy level is back!  Hope to do a run in the evening. 

PM: Didn't get a chance to run until 11:15 pm. Did a progressive run on the TM for 7 mile in a total of 47:18 (6:58,6:53,6:48,6:39,6:35,sub 6:30). Had a scary amount of energy left at the end. Decided to shut things down while still fresh. Hope to run hard again on Wednesday late afternoon at the track. Everything seems to be coming together. The higher mileage in Feb/March in finally beginning to show fruit...or at least my legs are starting to catch up with things. Hoping to sharpen the mp miles over the next couple of week. I'm definitely getting excited for Boston!

Trigons (3) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

NOON: Nice easy recovery run on TM. Nice enough to go out, but forgot to pack warm clothing. 40 degrees +20mph winds. Ran 6 miles- 3 @ 9min pace and 3 @ 7:30 pace. Did upperbody weights as well. Still maintaining a very high energy level.

Weight: 176 lbs (If I can naturally get to 170-72 might still have a shot at sub-3hr in Boston).

Trigons (3) Miles: 6.00
Weight: 0.00
Comments
From smally on Tue, Mar 24, 2009 at 21:42:56 from 74.210.42.92

I love that your feeling confident, I have a good feeling about your chances for a sub 3. All your miles and all those hills. Good work.

From rattletrap on Wed, Mar 25, 2009 at 11:51:52 from 75.216.202.147

Glad to hear you're feeling so much better this week. You're gonna own that race!

From RivertonPaul on Wed, Mar 25, 2009 at 11:57:26 from 67.42.27.114

Good work. How tall are you? I'm not quite 6' but seem to struggle getting down to 170.

From rockness18 on Wed, Mar 25, 2009 at 20:37:25 from 75.16.162.226

Thanks guys.

Paul, maybe a 1/4 inch short of 6'. The weight peeled off down to about 182...the rest takes crazy discipline.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

Did a "semi-speed" work this afternoon on the track.  Jogged two miles to the track and then began a series of repeats...

5 one mile repeats:  6:31, 6:18:, 6:14, 6:26, 6:24 (2-minute break between each)

2 x 400:  83 seconds, 81 seconds

1 x 800: 3:02

1 mile semi-jog:  7:10 pace

Jogged two miles back home.  Probably should have waited until tomorrow to do speedwork, but want time to be semi-fresh for my last long-run on Saturday.  Might run again after dinner if time permits...

Ran 3 more after dinner on the TM.

Trigons (3) Miles: 3.00Saucony Tangent III Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

Did a quick 4 miles at the gym, so I don't have to do as long a run this evening. Also, spent 20-minutes doing leg work with weights.

Hoped to get outside, but my wife needed me home with the kids.  Hopped on the TM and did a fairly productive workout...

5K in 19:57 (6:26 pace)

.9 mile jog

5k in 19:13 (6:12 pace)

- quick bathroom break-

1 mile in 6 min flat

.9 mile jog

Overall, feel as though I'm steadily maintaining strong mileage base, while progessively getting the snap back into my legs.  Getting close to 6 minute miles feeling comfortable again as well as mp (6:53) becoming easier for distance.  Plan on doing sit-ups and crunches while watching b-ball this evening. 

Trigons (3) Miles: 13.00
Weight: 0.00
Comments
From Brian on Thu, Mar 26, 2009 at 16:17:36 from 24.57.67.182

I always stretch after my strength training while at the gym, so I am warmed up, but when I run outside, there is no warmup before stretching, so I think its best to maybe jog for ten minutes before stretching....what do you think?

The back feels a bit tender, but not to bad....I just want to be feeling good when I get to Seattle....the area I will be at has many hills, so I plan on doing alot of hill workouts, so I want to be feeling up to it!

take care...and good luck in Boston...I will be following on the internet.

From wheakory on Thu, Mar 26, 2009 at 16:38:45 from 134.50.89.33

Your double workouts are really coming together consistently.

The important thing now until Boston is doing some good short intensity workouts to sharpen your Marathon Pace. Because you already have the endurance and fitness part from long runs. Your MP miles are really important leading up to Boston. Nailing these workouts will boost your confidence tremendously.

From rockness18 on Thu, Mar 26, 2009 at 16:40:35 from 75.9.135.5

Brian,

I know there's probably a little debate on the issue, but I pay more attention to stretching after a run. I usually jog at least a half mile before running a tempo run. If it's speed work I usually warm-up a mile or two then stretch, then do sprints. If it's a long-run over 15 miles I don't even stretch at the beginning but ease into my pace. You may want to ask Todd's advice... he's probably more educated in this area than I am. However, this system has kept me injury free thus far. Also, I see weight training as a wonderful supplement to running. Get better soon and your training looks great!

From rockness18 on Thu, Mar 26, 2009 at 16:47:00 from 75.9.135.5

Kory,

Thanks! There was a period in which I lost confidence with the distance, but you are right, I have strong endurance now so should work on sharpening the pace. Your input is greatly appreciated!

From wheakory on Thu, Mar 26, 2009 at 17:06:36 from 134.50.89.55

Your Welcome.

Here's what you got to remember and I'm going to make this point with HIGH importance. You have to go in the race with confidence and realize the training is done and you've done everything you can to meet your goal. You've proven that you've done successful runs at MP. Being nervous is a good thing, because it gives you energy. Negative thinking mentally can shutdown your body so be confident.

Now in the race your going to have a stretch where you might feel fatigue (or what they call negative miles) it could happen between 18-21 or the last 3 miles. Here's where the confidence comes in. Visualize your successful training runs, and tough tempo runs that you completed successfully. This will mentally get you positive again. It works I've used it.

From smally on Thu, Mar 26, 2009 at 17:19:33 from 209.195.65.89

Ok, thanks for the support guys, I will hold back and listen to the birds more. This means a lot because deep down I was scared knowing I was going to run 23 miles close to 6:52's but who knows what I may catch = a cold, injury etc. Lot less stressed now, thanks guys.

Todd

From rockness18 on Thu, Mar 26, 2009 at 20:28:27 from 75.16.162.226

Kory,

thanks...i will take your advice to heart and will use nervous energy + confidence towards my advantage.

From smally on Thu, Mar 26, 2009 at 21:58:52 from 74.210.42.92

what Kory stated makes so much sense we need to be confident going in and realize how good the training has gone. On Monday when I broke an hour for 10 miles I thought sub 3 for sure and then today I was thinking no way because I felt tired during my run, crazy ups and downs.

When is your last long run? How long? 23 tomorrow or Sunday for me.

From rockness18 on Thu, Mar 26, 2009 at 22:17:32 from 75.16.162.226

Yeah, isn't it crazy? There's been several times in which I've felt sub-3's in sight and like days later I think no way. I've set up 3 goals...1) Ultimately get a pr (under 3:10) 2) Finish with a 7min/pace or better 3) If I'm feeling good and the conditions are right, give sub-3 a solid push.

I'm doing a 22-miler on Saturday with a friend. We're not looking to keep marathon pace, but rather get a good firm run through the hills and finish stronger than the pace we start with. Good luck on your long run!

From wheakory on Thu, Mar 26, 2009 at 23:03:16 from 24.116.159.75

With your training and commitment there is no reason you shouldn't get under 3 hours. You've worked so hard in your training that God's going to honor that in the race.

If confident going in you will achieve your goal.

From smally on Thu, Mar 26, 2009 at 23:17:13 from 74.210.42.92

this blog is a blessing.

thanks guys, get some sleep.

God bless

From Barry on Fri, Mar 27, 2009 at 22:16:21 from 75.174.18.194

Great run today! How was you feeling after the run? I was feeling pretty tired after today's run.

From rockness18 on Fri, Mar 27, 2009 at 22:46:36 from 75.16.162.226

Barry,

I still felt strong, but I had broken it up into smaller spurts. You held a pace straight through some pretty serious distance. You're looking really good for your next race. Thanks for the comment!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Joined my wife at the gym and took advantage of babysitting. We went out and found a 5-mile trail to run together. Finished up with 30-minutes doing upperbody weights.

Trigons (3) Miles: 5.00
Weight: 0.00
Comments
From smally on Sat, Mar 28, 2009 at 11:09:32 from 209.195.65.89

That is so awesome. It was my wife's birthday yesterday and we had a bit of a workout together after my run then went for lunch.

Going to rest today, resist the hop on the TM 3-6 mile quick run. Excited to run tomorrow partly because I have been reasurred from you that it is ok to run a bit easier of a run tomorrow.

Here is my plan: Run with my buddy G 7:30's for the first 13 miles then speed up to marathon pace 6:52's not 6:30 - 6:45 so I am not too taxed. I figure if I can run the last 10 miles under 110 then that will be a great last long run.

What about your run? Good luck, feeling a lot more confident, my wife helped remind me about the meaning of the work INSPIRATION etc. We are not alone out there!!

Have a great weekend and goodluck on your long run.

Todd

From rockness18 on Sat, Mar 28, 2009 at 16:17:18 from 75.16.162.226

Todd,

Wise plan. I did something similiar today. Ran with a friend and both decided not to look at our watches, rather run by feel. It was definitely a "freeing" experience. As things turned out, we still ran mp on the final 9.5 miles. Good luck on your run Sunday. You're ready, so don't put too much pressure on yourself...enjoy it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Ran with Ed today and decided to run a challenging course through the hills.  He measured it out last Fall at exactly 22 miles.  Ed's run sub-3 Bostons several times and claims our course today has 5 to 1 hills over Boston.  We started with a very steady pace, progressively picked things up w/out checking our watches, and stopped at the 12.5 mile marker to grab gatorade and a banana that we had stashed.  I took my first look at my watch and asked him to guess...he was like 8 minutes off.  We kept picking up speed, even through the last 5.5 miles that were through rolling hills and directly against a 10-15 mph wind.  As we hit our last stretch, Ed asked the time and said if we're around 2:40, we could beat our Fall time by 10 minutes..."We're at 2:29 Ed."  Needless to say, today's run was kind of like the perfect wave.  Here's the breakdown...

1st 12.5 miles:  1:31:27 (7:19 pace)

- quick break for gatorade-

2nd 9.5 miles:  64:49 (6:49 pace)

Finishing time:  2:36:16 (7:06 pace)

 

Overall, a great confidence booster going into Boston.  We both definitely had a good amount of energy still in the tank.  I'm not sure how Ed does it...he's 53 and has only been logging 150-200 per/month since January. 

 

Trigons (3) Miles: 22.00
Weight: 0.00
Comments
From Robert on Sat, Mar 28, 2009 at 17:52:54 from 65.101.173.205

Excellent run! It's great to have a motivated running partner. Hang onto that confidence during the taper.

From RivertonPaul on Sat, Mar 28, 2009 at 21:51:40 from 75.169.17.106

Very impressive. You are right on track.

From Bec on Sun, Mar 29, 2009 at 02:49:19 from 67.177.35.60

Great run! You have some nice splits.

~3 weeks until Boston!~

From JimF on Sun, Mar 29, 2009 at 18:33:22 from 32.179.224.112

You should have a lot of confidence. That was an excellent run! You are looking great for Boston.

From rockness18 on Sun, Mar 29, 2009 at 20:43:31 from 75.16.162.226

Thanks all...this blog has done wonders for motivation.

From jtshad on Sun, Mar 29, 2009 at 20:49:07 from 69.20.133.196

Nice training run for Boston, you are looking primed to hit your goals.

From rattletrap on Tue, Mar 31, 2009 at 18:41:37 from 70.193.125.197

Great run! You are ready for a PR in Boston!

You're right about this blog. It's been a great source of motivation and encouragement for me as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest...sick.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest...still sick.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.503.000.000.009.50

I've been battling a nasty ear/throat infection.  The doctor put me on a 10-day antibiotic yesterday.  It killed me to take two days rest, but in the big scheme of things probably better for overall healing.  Today the throat felt much better, but I was a bit weak from lack of sleep.  I was scheduled for a "big workout", but cut things down to ease back into running.

Gorgeous day out.  Spent lunch break at the track.  Did a warm-up mile and realized anything I do today will take serious effort.  I felt breathy just doing a 7:40 mile.  Stretched for a bit and was determined to get a few mp miles in.  Ran a 5-mile tempo:  6:36 (too fast), 6:46 (better), 6:48 (worked harder), 6:49 (head cold getting to me), 6:39 (spent!).  Was glad to get the legs going again.

After work took a 2 hour nap and ventured down to the basement for another tempo run.  Decided a 5k semi-hard would be more managable than a 5-mile mp.  Ran 5k in 19:27 (6:16 pace) and did 1/2 mile cooldown.  Sickness is getting better, so hopefully a good night's rest will get me back on track with things.  Glad to get the legs moving for a couple descent spurts today.

Trigons (3) Miles: 9.50
Weight: 0.00
Comments
From Smally on Tue, Mar 31, 2009 at 22:01:32 from 74.210.42.92

Wish I could work on you.

Chiropractic and some acupuncture. 2 of the kids just had the chicken pox and little elli had a bad cold so I am glad I only have a mild night cough. My groin is a bit off but this is the time we start feeling everything.

Ease back.

Any medium or medium long runs planned?

Good timing with the cold.

From Robert on Wed, Apr 01, 2009 at 09:30:18 from 206.195.193.254

Take it easy and get well.

From smally on Wed, Apr 01, 2009 at 09:37:54 from 74.210.42.92

Perfect day for a half marathon but I still feel a bit of a tweak in the right groin. It is tough to not run but the 2 days off for you is a blessing!! I personally think you should take today and Thursday off then run 30 miles MP with some speed over FRI, SAT and Sun and officially start your taper. I am going to rest today, 16-20 miles over Thursday and Friday, rest Saturday and there is a 10 mile hill race on Sunday. Then I can do nothing but short and sharp runs for the next 2 weeks. I AM NERVOUS BUT VERY EXCITED. Your so ready, I am a bit jealous in a good way though.

From Robert on Wed, Apr 01, 2009 at 09:43:16 from 206.195.193.254

Indeed, at this point a well planned taper is what will impact your output on race day.

From smally on Wed, Apr 01, 2009 at 09:59:03 from 74.210.42.92

Time to trust and keep the those crazy thoughts to a minimal. I find it amazing that you can eat not so well before a long run, sleep terribly and still get up with little if any stress and run MP for 20-21 miles but yet when it comes down to tapering for a marathon we start to question our confidence. Like "wow those hills, the wall, weather ( i have checked 32 different weather websites in the past ), sleep, food .... etc etc. Its kind of funny when you think about it. Realistically 99% of the people that are in our lives don't really understand the difference between a 300 hour marathon and a 330 marathon, they just think its cool we are running Boston so during my ADHD moment I guess I am trying to tell myself to relax and take it in because we have all worked hard to get to Boston earning every minute of it even the painful ones.

Thanks guys.

I am not crazy am I???? ok a little

From Robert on Wed, Apr 01, 2009 at 10:05:38 from 206.195.193.254

Ahh yes, phantom pains and twinges will run rampant over the next weeks. You have to trust that you've prepared the organism and now must keep the brain from derailing your efforts. Focus on the things under your control and not be distracted and throw in some last minute changes or try a new idea. Easier said than done I know.

From smally on Wed, Apr 01, 2009 at 10:09:51 from 74.210.42.92

Busy life having 3 kids under the age of 10, mine are 7, 4 and 2, awesome stuff.

Thanks for the words of wisdom.

Are you running Boston and if you are running a spring marathon or Boston have fun and good luck.

Run in spirit

From Robert on Wed, Apr 01, 2009 at 10:28:31 from 206.195.193.254

Yes, running Boston for what will be my first and probably last time (until the kids are much older anyway). I don't care for the early preparation at all. Too much treadmill time needed, bad weather, etc.

Let's all plan to have a lager (or two) after the race!!

From jtshad on Wed, Apr 01, 2009 at 12:09:31 from 204.134.132.225

Dave, get well. Yes taking a bit of time to get well is worth it.

Ah, the Boston anxiety and taper madness is starting to kick in all around. Time to just relax, trust the training, use the excitement to your advantage and just have fun and get your body ready to race.

Lagers...now, would help too! Definitely required after the race on April 20!

From smally on Wed, Apr 01, 2009 at 12:15:28 from 74.210.42.92

I'm in for the beers, hopefully I won't fall over after the first one!

If anyone knows the place to meet later for beers let me know, I am sure they have something set up for the athletes.

Cheers.

From rockness18 on Wed, Apr 01, 2009 at 16:35:35 from 75.9.135.5

Thanks folks...all comments help keep things in perspective. I have strep throat and the antibiotic + rest has been helpful. The strength is beginning to return. Good luck to you all these next couple of weeks!

From wheakory on Wed, Apr 01, 2009 at 17:10:35 from 134.50.89.33

Rest is the ultimate key at this point with some intensity runs. You've already completed the training and your bodies ready.

Get well and cut the miles with only a few miles in the intensity range.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Doctor's office called to let me know I tested positive for strep.  I'm 3 days into an antibiotic.  Full night's sleep and feel much better than the last couple of days.  My quantity is shot for this week, yet still working on quality.  Raining out today so did a mp workout on the treadmill.

5 miles @ 6:53 pace (6min pace for final 1/4)

- 5 min break-

5 miles @ 6:44 pace (6min pace for final 1/4)

Still feeling a bit weak from "bug", but still feel good about fitness level.

Trigons (3) Miles: 10.00
Weight: 0.00
Comments
From Robert on Thu, Apr 02, 2009 at 15:16:32 from 206.195.193.254

No worries, get to feeling 100% and you'll be ready to rock'n'roll.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.503.000.000.0010.50

Ran with Ed 2-miles down to the track.  Did some mini-speedwork...

1/4 in 95 seconds (1 lap jog)

1/4 in 90 seconds (1 lap jog)

1/2 in 3:05 (2 lap jog)

1 mile @ 7:30 pace

1 mile @ 6:11 pace (3/4 lanes weaving through hs students)

1 mile @ 7:30 pace

1/2 in 3:00 (2 lap jog)

1/4 in 81 seconds (1 lap jog)

1/4 in 80 seconds (1 lap jog)

Jogged home 1.5 miles on a more direct route.  10.5 miles total.  Not much sleep last night and very congested today.  Might take tomorrow off.  Legs felt good, lungs did not.

Trigons (3) Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Disciplined myself to another day of rest.  Although I am finally getting sleep again, the sickness has still not gone away.  My doctor told me to take 8-10 days rest...seemed a bit extreme for strep throat, but I have taken 3 this week.  Strength is much stronger than Monday, so things are definitely improving.  Did weights at the gym today, but no running.  I'm signed up for a 1/4 marathon tomorrow (6.55)...I'll play it by ear. 

Weight: 0.00
Comments
From wheakory on Fri, Apr 03, 2009 at 17:39:51 from 134.50.89.33

Smart choice by resting. Especially if you decide to run a race tomorrow. Listen to your body in the morning it will tell you if you should run or not.

From Robert on Fri, Apr 03, 2009 at 19:05:32 from 65.101.167.195

Sorry about your illness Dave. My oldest daughter was just diagnosed with streph today. We had to cancel her b-day party sleep over. I guess I better wear on a surgical mask until June. When will the illness end this season? Take care.

From rockness18 on Sat, Apr 04, 2009 at 14:25:53 from 75.11.49.149

Kory, thanks. It's been frustrating, but I need to be smart at this stage. I was tempted to run today (prepaid), but it was 38 degrees and raining. Bad combo for trying to get better. Would have been nice to get a strong workout in a race environment, but may have paid for it.

Robert- yes, be careful. If you do get it, do so now! (jk) It's not overly painful- no headache or vomiting...just plain draining. I ignored the signs for over a week before finally getting an antibiotic. Are you tapering yet? I read you got your bq off of 40-50 miles per/week. That's probably less than what your tapering mileage will be.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.500.000.004.50

High 30's with rain outside. Do not want to take the chance of getting more ill,so stayed on TM inside. Ran 2 miles a 6:15 pace each, ran 1/2 mile at 6min pace, did 5 sets of squats, and finished with 2 more miles at mp (6:53). Three nights in a row with good sleep, yet still struggling to get better. Legs are fine, breathing still takes work. Stinks to feel this way down the final stretch, yet better now than 2 weeks from now.

Trigons (3) Miles: 4.50
Weight: 0.00
Comments
From Smally on Sat, Apr 04, 2009 at 23:54:14 from 74.210.42.92

Hang in there.

Your healing a lot of muscle tissue while getting over your cold.

Skipping the10 mile race tomorrow. Trail, race 2weeks out, hilly, just not worth it.

Heal

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Jogged 1.25 mile warm-up and then took off for a 12 mile "tempo" or steady state through the hills, finishing the final two miles on the local track.  My legs were pretty stiff from doing full squats yesterday in the gym, but by mile 3 or 4 they began to feel more stretched out.  By mile 5 I was just at about a 7-minute pacing, having completed a good 1.5 uphill stretch.  Mile 7 got a good shot in the arm from a group of local runners all headed for Boston...they drove past having just completed a 1/2 marathon and were honking their horns/cheering- I was pumped to see them, they had fun yelling out to me.  Mile 9 took me by surprise.  I felt I was averaging 6:45, but it had me at 7minutes.  Knew I needed to pick up the pace a tad.  Really wanted to finish with a mp time.  Miles 11 and 12 (technically timed 11.75 miles) were on the track and I knew my goal time was within reach.  My final two splits were 6:45 and 6:47 for an overall time of 1:20:55 over 11.75 miles (6:53 pace).  Nailed my goal perfectly!  Jogged 1.5 miles home.  With fresh legs this would have been much easier, yet it may have been a good thing to help similate late mileage of a marathon. 

Now the official taper begins (even though I had a very low week of mileage due to illness).  Energy level is back to normal and health is getting there.  I've almost put in half the mileage of my entire past week.  Will probably shoot for 50-60 this week and then ease a little more on marathon week. 

Saucony Tangent III Miles: 14.50
Weight: 0.00
Comments
From jimf on Sun, Apr 05, 2009 at 15:46:33 from 67.162.66.88

Good job on the MP run! Glad to hear that you are feeling better. You have prepared great for Boston now you can taper and be ready to roll on race day!

From rockness18 on Sun, Apr 05, 2009 at 18:04:42 from 75.11.49.149

Thanks Jim! You've been doing quite the travelling of late. Hope things are going well and you're feeling refreshed from vacation.

From JimF on Mon, Apr 06, 2009 at 19:22:07 from 67.162.66.88

Yes, I have been traveling a lot but just part of my job. I have a customer in Portsmouth, NH and I might try to work a trip up there around Boston so that I can check out the marathon. Not sure if it will work out but thought it would be cool to see all of you hitting yours goals along the famous Boston course.

From rockness18 on Mon, Apr 06, 2009 at 20:29:06 from 75.11.49.149

That'd be neat if you could.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

Raining outside, so another TM workout.  2 mile warm-up, 4-miles broken up- 1/4 10min, 1/2 6:53, 1/4 6min, 2 mile cooldown.  Translated into 2 miles of mp + 1-mile @ 6min pace.  Still have sore throat, but getting stronger everyday. 

 

Early entree...thought I'd log my training records since the marathon I ran last October...

50 mile weeks:  6

60 mile weeks:  4

70 mile weeks:  6

80 mile weeks:  2

90 mile weeks:  1

20 mile runs:  8

additional days with 20 miles:  2

I have averaged over 10-miles per day since January and have done 6 of the 8 20-milers in that span as well.  My goal at this stage for Boston is sub-3 hrs based upon my last 20-miler through strong hills (22 miles- overall pace of 7:06 and 6:50 pace for the last 9.5 miles) + yesterday's run through challenging hills as well (14.5 miles...11.75 @ mp).  My secondary goal is to keep a 7-minute pace or better throughout Boston.  Ultimately, my 3rd goal is to pr (less than 3:10:30)...it would still be an accomplishment due to it being a much more challenging course than my pr marathon.  I've done the work to get ready, now it's sleeping well, healthy eating, and taper with  small bursts of speed to keep sharp. 

Trigons (3) Miles: 8.00
Weight: 0.00
Comments
From smally on Mon, Apr 06, 2009 at 10:39:18 from 209.195.65.89

less sleep last night, I panic when Elliot is sick due to how serious his whooping cough was last summer but this is the chicken pox so probably 1 or 2 more sleeps and it will be back to normal whatever that is!

I am taking today off, I am going to follow the last 2 weeks of my program except the easy runs will be MP because I am so used to that.

One of my taper problems is that I begin to think about how long 26.2 miles actually is because the there are no more long runs, freaks me out a bit. Here are things to look forward to:

1. It's Boston, we used to stress about trying to qualify, we are in it!

2. We have trained very well, ready.

3. The crowd!! Going to be so motivating.

4. We have 2 weeks to prepare mentally and spiritually now something that is just as important as the physical training.

5. Our families, we could totally bomb this marathon and we would both still be overly blessed.

6. We won't be running alone!

You may have heard this one before:

"when your feeling well in a marathon, don't worry it will pass"

the same holds true for when your feeling like crap, we can find a way to fight out of that toughness because of all the above things I have mentioned.

Todd

From rattletrap on Mon, Apr 06, 2009 at 13:31:35 from 70.193.226.218

That training history looks like a recipe for success to me! You have definitely done the work. I can't wait to hear about you meeting ALL of your goals in Boston!

From rockness18 on Mon, Apr 06, 2009 at 16:22:25 from 75.11.49.149

Todd,

Thanks for taking the time to put things all in perspective...good stuff! We are definitely blessed. Hope Elliot gets better soon.

"Rattletrap",

I certainly hope so. Thanks for the encouragment!

From JimF on Mon, Apr 06, 2009 at 19:24:57 from 67.162.66.88

I agree, you have done a great job of getting ready for Boston even through the bad weather. I think you are on track to hit that #1 goal!

From rockness18 on Mon, Apr 06, 2009 at 20:27:29 from 75.11.49.149

Jim, thanks...I'm trying to stay positive on that potential. It's easy to lean toward the 3rd goal to be safe, yet I definitely have a genuine shot at the first one. I've stated them to further motivate myself. How's the weather out there?

From Robert on Tue, Apr 07, 2009 at 08:52:21 from 206.195.193.254

You've done all the work you can do Dave. We have to accept that many elements are out of our control. Now we hope for good weather and safe travel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Ran on the TM 6.5 miles.  1 mile warm-up, 2 miles @7:40, 3 miles @ 6:27, and .5 mile cooldown.  It's so refreshing to get my lungs back.  Fighting illness for the past 2 weeks, I'm beginning to feel like a new man.  So glad to get the sick thing out of my system. 

 

Trigons (3) Miles: 6.50
Weight: 0.00
Comments
From jtshad on Wed, Apr 08, 2009 at 06:32:19 from 207.250.149.27

Glad you are feeling better, just in time. Your training has been great, looking forward to seeing you hit your sub-3 in Boston.

Less than 2 weeks!

From Robert on Wed, Apr 08, 2009 at 09:57:35 from 206.195.193.254

That's great! Now it's my turn as I'm coming down with a cold!! :( Should have it whipped by the weekend though.

From rockness18 on Wed, Apr 08, 2009 at 11:20:35 from 69.183.245.78

Jeff,

Thanks. I'm starting to gain confidence and won't allow negative thoughts to creep in.

Robert,

Better now than a week from now. Hope you shake it soon.

Wish both you guys the best over the next 2 weeks...enjoy the taper!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest...plan on doing crunchs while watching baseball tonight.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.751.500.000.007.25

Jogged to the track.  Did 3 x 800 with 1 lap jog in between (2:53, 2:52, 2:52).  Pretty effortless run...just trying to keep snap in the legs.  Jogged back (2.5 miles each way). 

Weight: 0.00
Comments
From rattletrap on Thu, Apr 09, 2009 at 18:19:46 from 70.193.230.7

Effortless. I like the sound of that. I hope I am in such good shape before the Seattle marathon.

From rockness18 on Thu, Apr 09, 2009 at 21:09:01 from 75.11.49.149

ok...a little effort, but it didn't kill me. By the way, things keep looking better for you in regards to Seattle.

From rattletrap on Thu, Apr 09, 2009 at 21:14:05 from 24.19.93.139

I'm trying to pull my weight and it does seem to be paying off, but I have to admit it's not easy rolling out of bed every morning at 4:30am.

Only 11 weeks to go...

From smally on Thu, Apr 09, 2009 at 22:44:29 from 74.210.42.92

kids are better, makes for less stress.

i feel like when i have runs like today i am waisting them, but its nice confidence at the same time. going to run a controled 10-13 tomorrow.

Happy Easter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 miles outside- beautiful morning!

1/2 mile warm-up/then stretch...

6 miles on certified course in 39:58 (6:40 pace)...

3/4 mile cool-down...

Course had 1 steep downhill (1/4 mile) and 2 semi-steep inclines (.3 miles and .4 miles)...overall felt good about the effort and this will probably be my last mp run over 3 miles. Plan on running 10-miles Monday, but at an easier pace. Everything else will be in the 4-7 mile range at easy pace w/a few strides throw in.

Trigons (3) Miles: 7.00
Weight: 0.00
Comments
From wheakory on Fri, Apr 10, 2009 at 12:21:40 from 134.50.89.33

Great run! Good confidence builder, and keep that confidence and faith high.

God will honor those that have worked hard and you sure have.

Have a wonderful Easter Sunday.

From Burt on Fri, Apr 10, 2009 at 16:25:02 from 98.167.151.26

It's been a while since I've been to your blog. Just wanted to wish you well at Boston.

From rockness18 on Fri, Apr 10, 2009 at 16:29:25 from 75.11.49.149

Kory, thanks! Does my plan for the next week seem ok? I am feeling confident, but don't want to overdo things in the last week.

Burt, I appreciated your encouragement. I check in on your blog and have not only noticed your improvements, but enjoy your banter with fellow bloggers. You are definitely one of the more colorful people on the blog!

From wheakory on Fri, Apr 10, 2009 at 18:02:46 from 134.50.89.55

Good plan with one change. I would do a dress rehearsal run on either Wednesday/Thursday. This is; wear what your going to wear in Boston for the race (weather permitted, shoes included) and then do 2 miles at mp in a 4-7 mile run. This gives you the last feel for your MP miles before the race.

I've done this in every marathon.

From rockness18 on Fri, Apr 10, 2009 at 21:46:45 from 75.11.49.149

Kory, I will do this...thank you for the advice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

I would have to say that this tapering process is definitely helping to boost my confidence. For a while in the midst of peak mileage I was beginning to second-guess my speed. It was raining outside today, so I decided to throw in a few 800's on the TM, Yasso style. Promised myself not to go over 7-miles. Jogged .25 miles between 800's.

1-mile warm-up: 8 minutes 8x800 (w/.25 jog between): 3:09, 3:08, 3:05, 3:01, 3:00, 2:58, 2:56, 2:45

Kept increasing the speed and could have easily completed 10 sets with continued increase in speed...but hit 6.75 miles on the 8th set. Good to leave a bit in the tank. I haven't felt comfortable under 6min/mile speed for a couple of months now...today it was almost effortless. Doesn't hurt to have my health back as well. Plan on a nice easy 4-mile run tomorrow with 6-8 strides thrown in.

Oh yeah, did 1 hour of weights in the morning, including full-squats (light weight) at the squat rack.  Happy Easter to all!

Trigons (3) Miles: 7.00
Weight: 0.00
Comments
From brian on Sat, Apr 11, 2009 at 18:28:21 from 67.171.58.213

Thanks....I've had the opportunity to do some trail runs while I'm in Washington..some of which have some decent inclines, but I find doing inclines on the TM more difficult. I'm attempting to get some keys runs of hills and speed during the week....hard for me because I really enjoy the long runs.

Anyways....happy Easter and good luck on your tapering for Boston.

Brian.

From Robert on Sat, Apr 11, 2009 at 21:01:18 from 71.7.89.25

Wow, one more week. Looking forward to it all.

From Smally on Sat, Apr 11, 2009 at 23:51:56 from 74.210.42.92

God bless.

Life is truely wonderful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Nice firm, but easy pace through the hills. 1/4 mile warm-up, 8.75 run, and 3/4 mile cooldown. Ran 8.75 in 1:04:16 (7:21 pace). Leaving for vacation this afternoon. 8 hours of sleep last night!

Trigons (3) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

oops...today's run was recorded as yesterday's.  Took Easter off and spent time with family.  Did workout recorded yesterday on Monday.  Got 8 hrs. sleep.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

9 hours of sleep last night + 1 hour nap this afternoon.  Did high rep weights this morning + 2 miles of slow running.  At the south Jersey shore with family...raining outside, so spent some time at the indoor pool.  Hope to get some good rest balanced with family time this week! 

Trigons (3) Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles at a 9 minute pace w/half mile thrown within at 6:30 pace (felt real easy).  9 1/2 hours of sleep last night...feeling great!  Plan on doing 3 miles at mp tomorrow for a "dress rehearsal". 

 

Trigons (3) Miles: 5.00
Weight: 0.00
Comments
From Robert on Wed, Apr 15, 2009 at 14:58:47 from 206.195.193.254

You sound relaxed and ready to go. We need to figure out a way to meet. Our times will be close so we could try to catch one another in the family meeting area.

From rockness18 on Wed, Apr 15, 2009 at 18:54:14 from 12.108.110.120

Robert,

Sounds good. What's your bib#? I'm #5550 and will be with 7 girls at the end (wife and 6 daughters). Wish you the best this weekend!

From jtshad on Thu, Apr 16, 2009 at 10:02:16 from 204.134.132.225

Travel safely fellas! Hope to maybe meet you guys in Boston!

From rattletrap on Thu, Apr 16, 2009 at 10:11:19 from 70.192.107.94

Good luck in your race. That's so awesome that all your girls will be there at the finish. It's going to be a great weekend!

From Robert on Thu, Apr 16, 2009 at 10:16:22 from 206.195.193.254

Safe travels to you all as well. We'll meet at some point after the race. I'll be the one wearing #4276, hanging out in section J meeting area, and probably looking like "death warmed over".

From rockness18 on Thu, Apr 16, 2009 at 10:52:43 from 12.108.110.120

Robert, yes, lets make the effort to connect. Hopefully it will be in section J vs. the medical tent :)

Jeff, good luck in the race! I'm looking forward to seeing how you fare. Hopefully we'll meet. I noticed a group of you guys will probably be going out, but I'm committed to family stuff (my wife's still humored by my "cyber-friendships"...I'll have to get her into the blog for her to understand ). Have an enjoyable weekend!

Rattletrap (what's your real name?), thanks for the words of encouragement...the whole family's very excited!

From rattletrap on Thu, Apr 16, 2009 at 11:10:58 from 70.192.107.94

Real name = Mike Davis.

Don't waste any time posting your results. I'm anxious to hear how you do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

10 1/2 hours of sleep last night! This has been the most productive week of rest for me in years. Good timing for a family vacation.

Had a choice to make this morning. Measure out 1 mile distance from our hotel in 2 different directions. Turning left, slight downhill, but into 30 mph winds. Turning right, slightly uphill with the wind at your back. Desire to get 3 mp miles in, so made a decision to start against the wind for 1 mile, turn and do the next 2 miles slightly uphill with the wind and then jog against the wind back home.

.75 mile warm-up

3 mile mp: mile 1- 6:40 (fighting the wind, so felt slow, but was running a little harder than need be), mile 2- 6:48 (minimal effort, yet hard to believe I hope to do this for 26 miles next week), mile 3- 6:49 (significant uphill portion, yet 30 mph winds made it very managable).

Jogged 1.75 miles back to the hotel.

Overall, felt a little sluggish, yet very managable. Plan to run 4-5 tomorrow w/a few stride thrown in. Will probably take Sat/Sun completely off. Enough time will be spent on my feet going into Boston for packet on Sat and pasta dinner on Sunday night.

Very excited! Although my weekend's swamped with family committments, still hope to meet a few of you bloggers.

Trigons (3) Miles: 5.50
Weight: 0.00
Comments
From Robert on Thu, Apr 16, 2009 at 14:28:09 from 206.195.193.254

I felt sluggish at times this week as well. Comes with the territory. I'm taking Sat and Sun off as well, which is normal for me.

From RivertonPaul on Fri, Apr 17, 2009 at 15:13:51 from 67.42.27.114

Best wishes for a great Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.500.000.004.50

Ran 4.5 miles at 9 min pace with nine 30-second strides at 6min pace.  Feeling quick, fresh, and ready to go.  Took alot to hold back today.  Feel ready to go! 

Saucony Tangent III Miles: 4.50
Weight: 0.00
Comments
From wheakory on Sat, Apr 18, 2009 at 16:33:56 from 24.116.159.75

Great job this week. Just keep those horses from jumping out the gate now until race day.

I going to pray for you at church the you have the race of your life. You don't need luck because you have God and he will give you the confidence.

From Burt on Mon, Apr 20, 2009 at 13:30:52 from 68.76.197.194

3:13:26! Way to qualify for Boston at Boston! You are awesome!

From wheakory on Mon, Apr 20, 2009 at 15:43:13 from 24.116.153.110

Nice job. The brutal wind I bet was tough.

From rockness18 on Mon, Apr 20, 2009 at 23:48:38 from 65.96.197.9

Never really noticed the wind...just lost my legs very early in the race. Learned alot today. This will be a building block for future improvement. Thank you for your prayers...I would have never made it through without them.

From wheakory on Tue, Apr 21, 2009 at 02:36:08 from 24.116.159.75

I was definitely praying for you and was excited for you. I've learned something from every marathon I've ran, and that wisdom makes you stronger each time.

Great run and you did well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest...ended up walking way too much (4-5 hours at expo and in town). 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest...less time walking around today.

Weight: 0.00
Race: Boston Marathon (26.2 Miles) 03:13:26, Place overall: 3319
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.200.000.000.0026.20

I'd like to start by saying this was one of the most mentally challenging events I have ever experienced in my life.  I'm not sure how I finished today, but thank God for helping me through this race.

Started the day by taking a shuttle to town at 5:30 am and then connecting with a bus to Hopkington.  Big surprise in arriving there (should have read the material)...we wait outside for 2 1/2 hours.  I was underdressed and spent the entire time shivering. 

By race time my legs were blue, but the adrenaline in my system started to help warm me up.  Began to feel great!

The starting gun when off and we were on our way...I began in corral #5.  I'll do my best to give race details...

Mile 1:  6:55 (probably did a little too much dodging, but felt very comfortable with the pace)

Mile 2:  6:30 (definitely a little fast, but still felt very comfortable)

Mile 3:  6:30 (new I should slow down and made conscious effort to do so)

5k average:  6:39 (Remembered people saying be careful, so thought I should adjust)

Mile 4:  6:44 (Thought I could hold this comfortable)

Mile 5:  6:50 (Still felt fine)

Mile 6:  6:48 (Uh oh, my legs were beginning to stiffen)

5k average:  6:49 (Recognized this pace would not work long-term and decided to adjust to more like a 7 minute pace)

Mile 7:  7:05 (wanted to pick it up just a tad)

Mile 8:  7:08 (thought I ran faster, but guess not)

Mile 9:  Whoa!  Can't remember exact time, but way off...decided to quit looking at my watch and concentrate on stride.  Legs were already cramping...this has never happened to me in a race since mile 20 of my first marathon...I was determined not to panic and began doing my best to stay as relaxed as possible...maybe I could regain legs and surge later.  Breathing was effortless, but legs were totally shot.

5k average:  7:17 (never looked at my watch again, so base the rest of this report upon race results from website)

Miles 10-12 (held concentration)

5k average:  7:09...20k= 1:25:32

Half Marathon time:  1:30:18 (negative split nowhere in site...mind over matter)

Miles 13-15 (Legs really cramping bad...feet beginning to hurt as well)

5k average:  7:23...25k= 1:48:28

Miles 16-18 (Thought going uphill would be the end of me, but actually it seemed easier on my leg...almost a relief...much less steep than I had mentally prepared for)

5k average:  7:47...30k= 2:12:35

Miles 19-21 (This was the most mentally challenging part of the race...wasn't sure how I could keep moving my legs...1 mile at a time...I asked someone when we were going to hit Heartbreak and he said, "we already did"...what?)

5k average:  8:02 ...35k= 2:37:30 (Have no idea how I held an 8 min pace, but felt greatly encouraged to have made it through the hills)

Miles 22-24 (This was a complete blurr...my calves and quads felt like they were being stabbed with knives...maybe not that bad, but you get the point...also, my body was actually begininning to shiver a bit...passed my family which gave me a little more inspiration to finish)

5k average:  7:54 (Wasn't any faster, but the downhill helped improve my split)

Miles 25-26:  Just concentrated on form...didn't stop for fluid because I knew if I were to stop, I would not be able to start again.

Finish= 3:13:26...Didn't achieve any of my goals, yet felt a deep satisfaction in having dug deeper both mentally/physically than any athletic performance done in my life.  My finish (3,319) put me over 2,000 spots in front of my starting position (5,550).  I tried to tough it out afterwords, but ended up in the medical tent with a low body temperature.  People there were wonderful and a couple bowls of broth eventually got my body temperature going the right direction.  Still shivered for another 2 hours as I attempted to connect with family.  Very sore, but no injuries or concerns.  Energy level was fine at the end... never breathed hard at any point throughout the race- just had no legs and was very cold. 

Lessons learned...

1) pre-race schedule- do not spend as much time in the city on my feet.  Yes, I've read it from numerous reports, but when you're with your family- easier said than done.

2) early morning wardrobe- dress warmly...2  1/2 hours of shivering takes it's toll.

3) don't shed too much clothing- dropped a long sleeve shirt, gloves, and arm sleeves...regretted these decisions as I approached the city...very brisk wind!

4) respect the downhill- I felt very prepared for running uphill, but underestimated the affect of downhill running.  Hills are subtle, so take you by surprise.  Next time I will do much more downhill training. 

Overall, a tremendous experience!  I learned a lot and hopefully will continue to mature as a runner.  Unfortunately, I did not meet any bloggers, but I look forward to reading their reports. 

 

Saucony Tangent III Miles: 26.20
Weight: 0.00
Comments
From Burt on Tue, Apr 21, 2009 at 01:00:53 from 98.167.151.26

Great report. I liked the part when you found out you had already passed Heartbreak Hill. Way to tought it out.

From smally on Tue, Apr 21, 2009 at 06:47:19 from 68.236.123.203

Your legs and my stitch.

I was done at mile 10

I'll let you read my blog when I get to it tomorrow.

I have never been more proud of the effort I put forward to finish that race, the stitch was terrible.

I am also so proud of you because went through something so similiar.

we will meet one day. I wonder how close we were at different times and in the coral.

Todd

From rattletrap on Tue, Apr 21, 2009 at 07:41:49 from 24.19.93.139

Sorry things didn't go as well as you hoped for. 3:13 is an awesome time! 3 marathons in less than 12 months is pretty amazing too.

From JimF on Tue, Apr 21, 2009 at 08:35:06 from 68.58.92.142

Good job hanging tough and still finishing with a great result. I read a report on a running site that said the wind had around a 4 minute effect on the runnners so it was definitely a tough day. Also, very tough to be hanging around that long in the cold. You have made incrediable progress over the past year and I'm sure this is a race that you can build off and see further improvement!

From Kelli on Tue, Apr 21, 2009 at 09:33:08 from 71.219.75.228

That was an amazing report! Wow, you toughed that one out from very early on. I have not heard anyone mention the weather yet, wondered what it was like. I can barely stand shivering for 10 minutes before a race, let alone 2 and a half hours. I am sure that took a toll on you! But you finished with a very good time, and YOU FINISHED. In our running group this morning we were all talking about how thankful we are just to be able to run when so many can't, so we thank God every day for the ability to be out there!

Recover well, Thanks for the report and the lessons learned, I will remember them for next year!

From Lucia on Tue, Apr 21, 2009 at 09:52:04 from 74.9.147.114

I'm with Kelli, great report, thank you for the recommendations! And congratulations, that's a fabulous time and you can always go back to do better next year!

From Bonnie on Tue, Apr 21, 2009 at 10:03:10 from 71.210.125.219

What a job! I was tracking you and though I knew you were a little over your goal it was amazing to watch you gut it out. It was a good race and you are definately taking the right approach in learning all you can from it.

Did you at least enjoy the mass of humanity that was out cheering you on?

Rest well.

From Harris on Tue, Apr 21, 2009 at 10:04:10 from 205.125.50.198

Nice report. I had a tough second half too. I probably saw you in the medical tent. I was sitting down in the chair wrapped up for about 45 min. They wouldn't let me leave for awhile.

From RivertonPaul on Tue, Apr 21, 2009 at 12:16:42 from 67.42.27.114

I enjoyed following your splits yesterday. Sorry it didn't work out as ideally as you would have hoped, but you still did a great job and I'm very pleased for you.

From jona on Tue, Apr 21, 2009 at 13:09:06 from 69.27.13.147

Great report! Thank you!

Congratulations on your race. Awesome job!

From wheakory on Tue, Apr 21, 2009 at 13:09:20 from 134.50.89.33

You did the best you possibly could in this situation. Your faith and strength carried you through the finish and that's a big accomplishment.

Look at it this way Robert Cheruiyot the men's winner the last three years dropped out. You can look at your mental toughness and know you succeeded.

From Sasha Pachev on Tue, Apr 21, 2009 at 15:42:47 from 64.81.245.109

Of all things, I think the biggest factor was #1 - pre-race site-seeing. Very few runners are able to run a PR in Boston for that reason. In other words, you need to decide if you are running for a fast time, or to celebrate making it to Boston, and if celebrating pace yourself for a slower time, you will actually run faster. To be within 3 minutes of a PR after sightseeing and pacing yourself in a non-celebratory manner is actually a very good outcome, shows the potential. Your splits indicate than on another day sub-3:00 is in your shooting range.

Regarding Robert Cheruiyot. The reason he dropped out was not the lack of mental toughness. His prize money supports his own livelihood as well as that of his family. If he toughs out a marathon that does not pay, he cannot run another for a while. This means somebody does not get to eat.

From wheakory on Tue, Apr 21, 2009 at 16:03:20 from 24.116.153.110

Sasha, I understand about Robert Cheruiyot dropping out because of the pursuit of prize money and saving is body for another race. I wasn't suggesting he lacked the mental toughness. I was just specifying an example of where he's in it for the money and that's it.

Where in it for our heart/soul a life experience and don't look at the money just a personal goal to finish or succeed a certain time.

From Robert on Tue, Apr 21, 2009 at 17:55:46 from 65.101.167.195

Good hard run Dave and congrats on capturing the unicorn! Celebrate your accomplishment and the blessing.

From josse on Tue, Apr 21, 2009 at 19:17:17 from 70.193.203.69

Great job!

From MichelleL on Tue, Apr 21, 2009 at 20:49:19 from 71.35.250.102

Man I feel your pain. It stinks to have your legs give out on you so early in the race and to think of ALL the miles ahead. You stayed strong. Was it weird to be able to cheer on the people passing you because you aren't breathing hard but not being able to speed up? That was notable from my last marathon. I could talk up a storm but my legs were screaming.

From Barry on Tue, Apr 21, 2009 at 23:08:30 from 75.174.17.125

Good job, you did awesome! Also, just look at this like a learning lesson. Some time we have to go through hard lessons, but the lesson we learn will help us to be stronger next time!

From MarcE on Tue, Apr 21, 2009 at 23:37:27 from 206.225.68.108

Congrats on a fine Boston performance. It's amazing you finished as well as you did with all the cramping you went through. Great job!

Your race sounded a lot like mine from last year (my 1st Boston)-- only you're a lot faster! You need to attack it again next year...you'll be much wiser with all your lessons learned.

On a side note, I see you're from Litchfield, CT. I spent the first 12 years of my life in Litchfield, CT -- I've got many fond memories of that place. Your'e so fortunate to have all those hills to train on. I'm curious as to how long you've been in the area there..I was born in 1965. I'm a few years older than you. I'm very curious is you grew up in Litchfield or the area.

From rockness18 on Tue, Apr 21, 2009 at 23:43:49 from 65.96.197.9

Thank you fellow bloggers for the encouragement and feedback. It was fun to read through the responses and connect with those who ran yesterday as well as appreciate those who followed us running. It's helpful to hear some of you identify with my learning experience and I'm glad the report was helpful for a few of you future Boston runners.

Sasha, you are probably correct in factor #1. I found myself being too polite. It was my desire to make this a family trip, yet I failed to set pre-race boundaries which led to two days of catching up with family friends (8-10 hours of walking). My family wants to do this again next year and my wife has agreed to help me set pre-race boundaries.

From rockness18 on Tue, Apr 21, 2009 at 23:49:41 from 65.96.197.9

Mark, very interesting. I've only lived there for 3 years. Previously lived in CA, Chicago, FL, and Boston. Our family loves the community and yes, the hills are tremendously helpful for training.

From edrickt on Wed, Apr 22, 2009 at 00:26:22 from 64.2.220.135

You logged all you miles as "slow miles," but they weren't all that slow to me. You've accomplished a lot of stuff since you started running and now you've done Boston. Congratulations! I really appreciate you race report and admire the way you hung in there. Great job! You're my hero.

From Michelle N. on Thu, Apr 23, 2009 at 09:55:46 from 75.162.252.159

I was laughing while reading your report because I felt very much the same. I cramped at 15. I walked for a minute going up Heartbreak not realizing it was Heartbreak. I thought I still had 1 more to go. I also was a little disappointed with my time but felt good that I had reached the finish line. I was mentally spent at 20. Way to go though on a great time considering all your obsticals. It was an amazing experience even with it being so tough.

From jtshad on Thu, Apr 23, 2009 at 11:37:09 from 204.134.132.225

Great job...great time and hope you had a good experience.

Boston was a great race and a great place to visit with all the energy.

Way to go!

From jtshad on Thu, Apr 23, 2009 at 18:37:12 from 204.134.132.225

BTW, I nearly went into the medical tent too. Glad you are ok and they treated you well. The guy next to me when I was picking up my bags was shivering still and they were leading him off for treatment, tough day all around.

From rockness18 on Thu, Apr 23, 2009 at 18:49:06 from 69.183.233.81

thanks Jeff. Body temperature was low, but nothing all that serious. I was on my feet all weekend, yet if I were to do it all over again, wouldn't change a thing. My girls had the time of their lives!However, lessons have been learned for next go round.

From Richard Borget on Thu, Apr 23, 2009 at 22:31:06 from 71.199.12.164

Nice run, I think these runs teach us the most and help us enjoy the fun ones more. If they were all easy we wouldn't appreciate them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Went to Red Sox game...rained out.  Still ate hot dogs at the park and had a great time with family.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest...hoped to go to the Red Sox make-up game, but a person in our church died which led us to come home early. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still resting...tempted to run today, yet still quite a bit sore.  Decided on one more recovery day.  By the way, pretty much have allowed myself to eat whatever I want whenever I want for the past 3 days.  Running and eating healthy will return this weekend.  Plan on one month of slow, steady running before mixing in intensity/speedwork. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

Legs are still sore, but a very good type of sore.  No sign of injury whatsoever.  Decided to head out on some trails for a good, steady, slow run.  Jogged 1.25 miles to the trail.  Jumped on a 5k course and ran it 2x (9:10 pace followed by 8:23 pace).  Jogged 1.25 back to the gym at about an 8:30 pace.  Spent another 30 minutes on legs.  It's good to be back at it!  I'll be careful not to get too intense, too soon.  I'd love to shatter 3hrs in the Fall.  See no reason why I can't now that the weather is getting nice. 

Trigons (3) Miles: 9.70
Weight: 0.00
Comments
From JimF on Sat, Apr 25, 2009 at 13:32:15 from 76.125.1.55

On the right day and right course 3 hours should be no problem for you. Are you still considering Indy for a fall marathon? I dream of breaking 3 this fall but not sure if I have it in me yet. It would be a good drop for me but if I can get my training up a notch?? Good to hear you came out of the marathon in good shape.

From rockness18 on Sat, Apr 25, 2009 at 14:24:13 from 69.183.233.81

Jim,

My parents are retiring in May, so I will be using up vacation time originally planned for this Fall. However, my sister is still interested in a future 1/2 marathon, so there's a very good chance I'll visit Indy in the Fall of 2010.

Personally, I think you have the speed to run a sub-3, it will just be a matter of building up the endurance. You have a 1/2 coming up soon, right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

Did 30minutes leg work at the gym. Went back out to the trail course. 1.25 down, 5k loop x 2 (9:14 pace- loop 1, 7:15 pace- loop 2), ran an extra mile and then 1.25 back to the gym...9.7 miles total.

Felt good to stretch the legs out a bit. Will try to average 8-10 miles per day over the next month before ramping up and adding a little more intensity. Hope to build a stronger base for the Fall. Already working on choosing my next marathon. This one will be a small town type. "Big races" are fun, yet I prefer the smaller ones with less hype.

Weight: 177lbs (Never got below 175, yet hope to get to 165-70 by Fall)

Trigons (3) Miles: 9.70
Weight: 0.00
Comments
From wheakory on Sat, Apr 25, 2009 at 23:26:34 from 134.50.223.250

You really do have the fitness and training under you to run an under 3 hour marathon. I've followed your training and it's similar to mind when I first went under three hours. I did it in Boston in the worst weather two years ago.

Sometimes such a prestige marathon can give you so much energy you get out of how you trained. Which I'm not saying happened to you.

To really get under three hours I believe you have to be patient in the early miles and then crank up the intensity. Your going to do it because of your determination. Keep the weekly tempo runs and long runs. Take naps when you can that helps.

From rockness18 on Sun, Apr 26, 2009 at 14:28:19 from 69.183.233.81

Kory, thanks for the encouragement. I took a look at your training in '07 and realize you were definitely faster than me at the time. My goal this summer is to make 6:30 pace much more comfortable. Presently, I feel confident with the 6:45-50 pace, but have never done that pace for more than 10-12 miles. I'll stay consistent with your suggestions and feel my base in at a place in which I can take things to another level. If you told me one year ago I could maintain a 7-minute pace for more than 3 miles, I'd have just laughed. Running has become a wonderful outlet! Glad to see you back on track again.

From wheakory on Sun, Apr 26, 2009 at 19:56:52 from 134.50.223.250

Consistent long tempos at a 6:30 pace will definitely achieve your goal. I did this and it helped. I believe long tempos in a long run of 20 miles is what really pays off. If you can do 10 12 miles in a 18-20 miler consistently your goal will be achieved. But you also still want to do slow 20 miler runs just to be out there on your feet.

I respect you so much and you've helped me so I want to return the favor. Lets always stay in touch because you in my life with your comments has helped. It's amazing how you can become friends with someone you've never met face to face.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

Went with the family to our local track today.  I ran 2 mile warm-up and then 3 miles at a 7:19 pace.  Then ran a mile with my 9 year old who ended up running 5 for her personal best.  She ran all 5 barefooted.  Then I ran 16 strides barefooted on the soccer field- 100m each w/16 jogs back between runs.  Felt great for form and refreshing to my feet.  Finished by running 1 last mile with my 9-year-old.

 

Trigons (3) Miles: 7.00Barefoot Miles: 2.00
Weight: 0.00
Comments
From smally on Mon, Apr 27, 2009 at 10:45:19 from 209.195.69.134

Now that is called mixing it up!!

Still can't get over how close we were in our runs and too have a problem start so early, crazy.

I feel like we both gained a ton of experience from Boston, its just the start my friend.

Todd

From rockness18 on Tue, Apr 28, 2009 at 16:17:49 from 69.183.232.187

Yeah, fun day of running.

I learned a lot that day. Looking forward to the next round of training. Keep up the nice work! Some day we will meet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.500.000.009.00

Jogged to Whites Woods and ran the 5k trails course in 21:51 (7:03 pace).  Kept a nice easy flow and felt a little bit of zip in the legs for the first time since last Monday.  Jogged back to the gym...6.5 miles total.

Did a quick 2.5 mile run on the TM.  Picked it up to a 6min/mile pace for .5 miles.  Legs felt great, but hip still a bit stiff. 

9 miles total today.

Mizuno Wve Inspire 5 Miles: 2.50Trigons (3) Miles: 6.50
Weight: 0.00
Comments
From Robert on Tue, Apr 28, 2009 at 09:52:52 from 206.195.193.254

Hey, noticed you updated your blog. Very nice. Here's to the both of us staying the course and breaking 3 hrs this fall!

From jimf on Tue, Apr 28, 2009 at 11:23:47 from 98.214.104.168

Looks like you are getting right back into a good training routine and recovered quickly from Boston!

From rockness18 on Tue, Apr 28, 2009 at 16:13:02 from 69.183.232.187

Robert, yeah, had a crazy week upon returning to work and for therapy one evening decided to dwell upon the past year and set a few goals for a new season. I think I'm hooked.

Jim, yeah, feel motivated to get going again and am have been enjoying new scenery by doing trail runs. Wishing you luck for the upcoming race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 miles from the gym with Rick.  It was hot and he hasn't been running for a while, so we ended up run/walking the last mile.  He's the one who got me in to running, so I felt good about being patient with him.  Also, todays run helped me to stay in a recovery mode.  Now that the soreness is gone from the quads/calves, I'm beginning to discover other sore areas- mostly my left hip.  Since I ran with sore legs for almost 20 miles in Boston, I ended up using almost an entirely different set of muscles than I am used to tapping into.  Lot's of hips/arms, since the legs had stopped working.  It may take another week or so to feel normal.

Mizuno Wve Inspire 5 Miles: 5.00
Weight: 0.00
Comments
From wheakory on Tue, Apr 28, 2009 at 16:44:51 from 134.50.89.33

From a marathon you can have damage tissue in the muscles for up to a month so a slow recovery and taking it easy is good.

What an accomplishment to run 20 miles on sore legs. Was it the downhill you think that caused the problem? Because I know based on your training that you didn't overtrain.

From rockness18 on Tue, Apr 28, 2009 at 23:04:55 from 69.183.233.81

No doubt. I trained on hills, yet nothing significantly downhill for more than a mile at a time. The early portion didn't seem too steep in my mind, but I don't think I've ever faced a downhill distance that long. Having significantly stronger hills in CT, the legs getting stiff really caught me off guard. I was really frustrated through the hill portion (16-21) because they were way easier than I anticipated and my energy level was really good, but the legs were just toast.

Next time I prepare for Boston, I'll definitely look for a training place where I can run 3-5 downhill miles in one stretch. I'll also be very careful at Boston in the first couple of miles (probably did too much dodging in mile one, having started in coral #5).

Yes, the 20-mile accomplishment kept me from getting overly discouraged. I almost packed it in part way through (serious pain), but was able to stay focussed to the end. Sorry for the long vent, but I appreciate your interest and I'm still trying to process everything.

From wheakory on Wed, Apr 29, 2009 at 00:33:20 from 24.116.159.75

I'm glad you can vent to me that's okay were here for that. When I trained for Boston I did long runs on downhills and it really does help. When I trained for my first marathon it was downhill and I didn't do any downhill at all. My legs were dead at mile 20 and I had to start to walk and run at mile 22. My calves were vibrating and having spasms. I hit the wall and finished at 3:48. I was completely dead at the finish.

What also could have contributed to the legs being fatigue is standing for two hours in the cold weather. Your muscles could have really been stiff and not loosened up for the start of the race (I believe this is what you said about the two hour wait).

Come run my hometown marathon in September and that will give you downhill practice. You would have a free place to stay at my house. I know that's a long ways plus plane tickets, but if you can make it the offers there.

The course is really closes to Boston's course.

Here's the web site

www.pocatellomarathon.com

From jtshad on Wed, Apr 29, 2009 at 17:55:07 from 204.134.132.225

Hope the hip starts feeling better soon.

Kory, Pocatello first half hill is significantly steeper than Boston and the second half is a lot more flat (except small hill at 20M). Pocatello is a course that can really beat you up in the first half (unlike St. George, which beats you up in the second half). If you train for downhills, I would say Poky is easier except for the altitude difference.

From wheakory on Wed, Apr 29, 2009 at 18:04:54 from 134.50.89.55

Jeff - your right about the first being a significant downhill. The first 11 miles being downhill that is, except at mile 7 you go up for .5 of a mile. Then you have a couple small hills before the half point. But you don't see that on the elevation chart unless you run the course like me.

Then after mile 13 you have about a .5 mile downhill section. Then mile 14 to 15.5 is flat. Then you start the rolling hills that end at mile 21. The final 5 miles are flat.

This course will beat you up and me you injured if you don't train properly.

From rockness18 on Wed, Apr 29, 2009 at 19:04:57 from 69.183.233.81

Kory, interesting insights. I definitely feel the 2 1/2 wait in the cold contributed, but my lack of downhill training was probably a bigger factor.

I looked up your marathon, but I have a church activity on that same weekend. Would've been an awesome experienc, so thanks for the invitation. Look forward to crossing paths at some point in life.

Jeff, thanks...I'm not overly concerned. This past weekend I still felt as if I'd done 10 sets of full squats with 225lbs. Pain's gone in quads, feet, and calves and now the hip doesn't hurt until part way into the run.

From wheakory on Thu, Apr 30, 2009 at 11:41:07 from 134.50.89.33

What marathon do you have around the area this time of year (June, July).

Well if anything changes the offer is there.

From rockness18 on Thu, Apr 30, 2009 at 20:48:09 from 69.183.233.81

Pretty quite around us in June/July. It's too hot. Most of them start up around late Sept/early October- Hartford, Mohawk, Cape Cod/Falmouth, Steamtown, New York are a few. I committed to running Bay State (Lowell, Ma) with my long-run training partner in October. Was debating whether or not to do New York, but there's a lottery system and my time's 1 year away from qualifying (good enough if I was 40). Bay State will probably boost my confidence- it's flat and fast.

I'm doing a mission trip to Uganda in July (2 weeks) and then will be on vacation 2 weeks in August, and then will do our new year kick-off at church in the first weekend of September. Even if the weekend was free, I might need the extra month to be fully prepared for a marathon. Really hope I don't lose too much fitness during the short-term mission experience in late July.

Thanks for the gracious offer! Are planning on a marathon before the September one?

Last question...I've lost 30 lbs in the last year. It's plateaud, but has become easy to maintain (178ish). How directly do you correlate your improvement to weight loss? I think I saw you dropped from 171 to the 140's.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Ran a loop 8 miles to the track in 60:40 (7:35 pace).  Stopped to see the jr. high track team competing and then jogged 1.75 miles back home.  The hip is still pretty sore, but didn't start hurting until mile 4 or 5 on a steep hill going up.  Probably won't do any speed work until the hip starts feeling normal again. 

Trigons (3) Miles: 9.75
Weight: 0.00
Comments
From Robert on Thu, Apr 30, 2009 at 14:56:20 from 67.41.106.227

Hey Dave - Checked out your Boston photos via marathonfoto.com. I wish I was in better condition to chat with you personally at that time. Did you go to a Sox game? Krista and I went to one on Sunday before the race. Bleacher seats, but what a great ballpark and fans. Reminds me of Wrigley, but Fenway is special. I'm a die hard cubby.

From rockness18 on Thu, Apr 30, 2009 at 20:28:43 from 69.183.233.81

Robert,

Yeah, the pictures don't fully capture the pain. I was in the medical tent and then took 1 1/2 hours to find family. We'll connect one of these days.

Went to a Sox game Tues night and it was rained out. Planned to go the next afternoon, but then a member of our church died and I needed to get home.

Yes, Fenway's the best! I've been to dozens of games. However, I went to school near Chicago and have been to at least 50 cubbies games. Pretty much always in the bleachers, unless we decide to sneak up front.

So bummed not to see a Red Sox/Cubs in 2003. Life has changed for the Fenway faithful, but I can still feel your pain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Ran with Rick on a trail run.  Nothing special.  He had a lot going on in his mind, so gave us a chance to talk.  Hip still a little sore, decided not to do double today as I ease back into running schedule.  Total of 4.5 and then did half hour of weights.

Mizuno Wve Inspire 5 Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran 9 miles through the hills in 1:15:28 (8:23 pace).  Felt fine for the first 5-6 miles, then the hip started to hurt.  Mostly on the uphills and a little on the downhills.  Pain got worse so after 9 miles decided to run/walk the last uphill portion until I got home. 

Am being careful to remain patient.  Realize for 3 days after Boston was having difficulty walking or going on stairs.  Walking's fine now as well as flat portions of running.  It's the hills that aggravates things. 

Trigons (3) Miles: 9.50
Weight: 0.00
Comments
From JimF on Fri, May 01, 2009 at 15:43:19 from 68.58.159.207

Hope your hip heals quickly. It's hard to be patient but maybe a few easy days will do the trick.

From RivertonPaul on Fri, May 01, 2009 at 16:10:10 from 67.42.27.114

Tough to be patient, isn't it.

From wheakory on Fri, May 01, 2009 at 16:56:44 from 134.50.89.33

I would start back just doing 6 miles a day until you feel 100%. There's no need for you to do anymore since your already in endurance shape. Allow the body to heal before you tear more tissue muscle that the marathon has already done.

Also just run and not worry about pace. Very good run today. I would probably say just run a flat course and not hills, but the flat course kills me after a marathon just as bad as a hilly course.

From rockness18 on Sat, May 02, 2009 at 19:34:35 from 75.9.135.162

Paul, yes it is tough...Kory feeling a little better today. Ran on flat surface and stopped half way to stretch before ending at 7 miles.

Jim, awesome race today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

Made solid progress today.  Headed down to the track with my 4 and 9-year-olds.  Jogged a mile and then picked up the pace for 2-miles (6:35, 6:31).  My hip started to stiffen, so I slowed down for 2-laps and then stopped to stretch.  Decided to pack it in if the hip was still hurting after I stretched.  Jogged two more laps and then picked up the pace again for 2-miles (6:32, 6:26).  This time I felt less stiff than before (very relieved)...jogged 2 laps, stretched again, jogged 2 more laps and called it a day.  I was proud that I was able to stop before hurting again.  Seems to be a step in the right direction.

Although my goal for the fall is a sub-3 (6:53 pace), I will be working this summer at making 6:30 more of a comfortable pace and once fully recovered hope to shift my 1-mile repeats workout at 6-min pace to 2-mile repeats at a 6-minute pace.  Still need to stay patient for another week or two!

Mizuno Wve Inspire 5 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

Drove down to the track.  Jogged 2 miles and then picked up the pace for 2 miles (6:35, 6:31), followed by another slow mile...stopped to stretch...the hip felt a little stiff, but no pain...jogged another mile and stopped to stretch again.  Picked up the pace for 2 more miles (6:37, 6:29), jogged 2 laps, picked up pace for 1 mile (6:36), and jogged to final laps...10 miles total.

Hip continues to show improvement.  I'm being real careful to build things up gradually, stretch, and stop running if it begins to flare up.  I'm itching to do speedwork, but will continue to be patient.  Won't go much faster until I feel 100%.

Saucony Tangent III Miles: 10.00
Weight: 0.00
Comments
From Robert on Mon, May 04, 2009 at 10:16:42 from 71.32.163.35

Sorry about the pesky hip. Let me know if you want some free advice because I've dealt with too many injuries to even count. You're doing the right things already. Shut off the brain and listen to your body.

From rockness18 on Mon, May 04, 2009 at 15:12:13 from 75.11.51.133

Thanks Robert...stretching seems to help quite a bit. I've also been running on flat surfaces and have become more quick to shut things down. Any other suggestions? I'm a fairly quick healer, but still want to do thinks right.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

Ran 7 miles, mostly at a recovery pace (8:30-9min miles).  Ran a couple miles in the middle on the school track, including a quick mp mile (6:30) and 1/2 mile barefoot (working on good form).  Started to feel the hip on mile 7, but nothing all that serious. 

Ran another 7 miles right before dinner on TM.  Did 8:30 warm-up, 5 @ 7:30pace, 1 @ 6:30, and 1 mile cooldown.  First run at this distance without feeling any pain in the hip. 

Mizuno Wve Inspire 5 Miles: 7.00Trigons (3) Miles: 6.50Barefoot Miles: 0.50
Weight: 0.00
Comments
From Burt on Mon, May 04, 2009 at 16:07:33 from 68.76.197.194

I think I could've stayed with you for the first 7 miles. :)

From Burt on Mon, May 04, 2009 at 16:08:57 from 68.76.197.194

Ooh. Just noticed you have the Mizuno Wave Inspire 5's. I have the 4's and think they're great. I need a new pair and have been looking on-line for a deal. I've seen the 5's. Do you have any idea how they compare?

From Burt on Mon, May 04, 2009 at 16:16:17 from 68.76.197.194

Looks like the 5's are for over-pronators?

From csr7 on Mon, May 04, 2009 at 18:56:53 from 75.9.135.162

Hi dad! You are doing good on running...I like cheese.

From JimF on Mon, May 04, 2009 at 20:27:06 from 74.11.214.130

Nice start to the week. Glad the hip didn't bother you on the second run. Hopefully that is a good sign of things to come.

Burt, you might try Kelly's Running Warehouse. They have good prices. It has been a long time since I bought shoes from them so can't really say much about them other than the low price. Here is the link: http://www.kellysrunningwarehouse.com.

From rockness18 on Mon, May 04, 2009 at 20:35:14 from 75.9.135.162

Burt,

I'll be honest. Shoes are ok- don't dislike them, don't love them. I'm not sure how they compare with the 4's or what type they are. Just felt good at the shoe store, seemed fairly light, and they were on sale.

I'm still new enough to running that I haven't figured out the perfect shoe. If I ever do, will probably buy like 10 pairs.

From jtshad on Tue, May 05, 2009 at 10:09:05 from 204.134.132.225

Great running, looking good for your recovery.

Shoes are really complicated to buy now, so specific to foot types, weight, pronation, etc. Once you find a pair or 2 you like, buy as many as you can to stockpile because the new iteration may be different. I personally love Saucony's, Ride's for training, Tangent's for racing. I also run in some I pick on the local Big 5 for $40-50 that work good as well (not their main line shoes, discount line).

From rockness18 on Tue, May 05, 2009 at 14:34:44 from 75.11.51.133

thanks jeff...good advice. I do well with Saucony's, but have never felt them to be the "perfect fit". Some of it has been my feet adjusting to increased mileage (seem to be past that stage). Then again, I'm that guy who could never grow a gotee because one side is always just uneven enough for me to whittle my way down to nothing within a few days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.000.000.0011.00

Drove down to the track, 50 degrees and rainy.  Had a quick window of time to get a run in before dinner.  Jogged 2 miles, picked up the pace for two miles (6:27, 6:27), jogged a mile.  Stopped to stretched...no pain whatsoever in the hip.  Was pressed for time so jogged a 6th mile, picked up the pace for a mile (6:35) and then jogged 1/2 mile back to the car.  7.5 miles total.  I have decided to mix in my light trainers in training.  My feet and calves need to toughen up a bit more for distance.  May get a chance to run again in the evening...

Did another 3.5 miles on the TM.  Worked progressively up to a 6:31 pace and then held it for the final mile.  Hip felt fine until final 1/2 mile...little bit of a twinge, so shut things down to do a bit of stretching.  Getting 2 wisdom teeth pulled tomorrow morning, so we'll see how the rest of the week goes. 

Mizuno Wve Inspire 5 Miles: 3.50Saucony Tangent III Miles: 7.50
Weight: 0.00
Comments
From Robert on Tue, May 05, 2009 at 20:24:00 from 71.32.163.35

Banging out miles. You're doing good and getting in tune with body signals.

From rockness18 on Tue, May 05, 2009 at 21:17:19 from 75.9.135.162

Starting to feel good. I was never quite able to get where I wanted to be in the winter. Everytime I began to build up the mileage, I got sick. Hopefully I can maintain health this Spring/Summer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2 wisdom teeth pulled this morning.  Well, on the positive side, my hip should be 100% by the time I can run again.  Have a mission trip on Fri/Sat, so will probably take 3-4 days off.  Probably good for me in the big scheme of things. 

Weight: 0.00
Comments
From JimF on Wed, May 06, 2009 at 17:16:07 from 166.217.164.27

Hope the wisdon teeth heal quickly. Awesome that you are going on a missions trip. Always good to help out others in need. Hope it is a great experience for you and enjoy the rest from running.

From rattletrap on Wed, May 06, 2009 at 21:26:49 from 24.19.93.139

Take care of that hip. Don't work too hard on your mission trip. Where are you going?

From rockness18 on Wed, May 06, 2009 at 21:41:07 from 75.9.135.162

Thanks...hip's pretty close to good again. We're bringing a group to Uganda this summer, so we're bringing a group of youth this weekend to Albany, NY to help package and ship some supplies to several different locations (poorest of the poor situations). Most of the youth are not going with us to Uganda, so this will give them opportunity to contribute.

From jtshad on Wed, May 06, 2009 at 21:50:42 from 67.152.242.197

Hope the mouth doesn't hurt too bad, good to hear about the hip. Cool about the mission trip as well!

From rockness18 on Wed, May 06, 2009 at 21:53:01 from 75.9.135.162

Yeah, I won't be chomping on powerbars anytime soon. Fun to read about your adventure in Boston!

From smally on Thu, May 07, 2009 at 23:08:16 from 74.210.30.253

good time to get this done, have to rest. i am attempting a long slow run tomorrow. hope the knee/groin is ok. glad the hip is better.

From Bonnie on Fri, May 08, 2009 at 00:12:24 from 71.210.108.76

It will mean you will come back even stronger David!

From rockness18 on Sun, May 10, 2009 at 21:34:04 from 75.9.135.162

Todd,

Hope your injuries are getting better...the rest helped me tremendously.

Bonnie, thanks...I hope so!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

bleeding gums...wisdom teeth pulled...no running.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

still drinking blood...heading to Albany for mission trip.

Weight: 0.00
Comments
From rattletrap on Sat, May 09, 2009 at 21:16:49 from 70.193.84.60

I'll be praying that everything goes well on your trip. Get well soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.000.000.0013.00

I feel like I'm getting back on track.  It's been a week of working through hip injury, yanking wisdom teeth, lack of sleep, and difficult diet (liquid due to teeth).  Got back from the mission trip this evening and ran at a firm pace through the hills (no hip pain whatsoever).  Made it to the 8.75 mile mark in 1:04:23 (7:21 pace).  Decided to jog towards the track (1.25 miles) and ran 1 mile on the track at MP (6:40).  Started to rain and it was getting dark, so I booked it back home (2 more miles).  13 miles total and the hip feels fine (also, very little bleeding from the gums...jaw a little sore, but not a big deal.). 

Could have gone 20 today, but though I might wait another week to make sure I'm fully healed.  Feel in position to start pushing towards 70-80 miles weeks.  Will begin doing speedwork on May 20th (1 month from Boston) and hope to get a little zip back in the legs in time for the Litchfield Road Race the 2nd weekend in June (7.1 miles). 

Trigons (3) Miles: 13.00
Weight: 0.00
Comments
From rattletrap on Sun, May 10, 2009 at 16:19:05 from 24.19.93.139

I'm glad to hear you're recovering so well. Looking forward to 70-80 mile weeks again already? Wow! When's your next crack at a sub-3 hour marathon?

From rockness18 on Sun, May 10, 2009 at 18:41:55 from 75.9.135.162

Thanks! Looking to do something in the Fall...flat and fast. Probably the same course I ran in 3:10 last Fall. I think a sub-3 is doable there for me...much easier course than Boston.

Are you feeling good about your upcoming marathon? The training looks great!

From rattletrap on Sun, May 10, 2009 at 19:41:42 from 70.192.135.139

I'm feeling really good about my training after the last three days. I think I'll get that BQ in Seattle if I can just stay the course and avoid injury for another 7 weeks. I'm doing my part and the rest is in the Lord's hands :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.003.100.0013.20

Great Mother's Day!  5 of the children performed in church...one didn't sing (very cute), 2 others were part of duet.  Took mom out for Mexican food and the girls presented a variety of gifts/cards.  Everyone came home and hit the sack, so I slipped out for a run.  Ran 4 miles down to a 5k trail run.  Felt good so decided to see what I could do...ran 5k in 19:28 (6:17 pace)...rested 3 minutes and drank water, then decided to see if I could run it again at MP...not quite...did it a second time in 21:32 (6:57 pace).  There's a killer hill right in the middle that kicked my butt the second time through.  My hope it to be able to run it a second time through by the end of summer under 19:30.  Ran a shorter route home- 3 miles, for 13.2 miles total. 

Mizuno Wve Inspire 5 Miles: 13.20
Weight: 0.00
Comments
From wheakory on Mon, May 11, 2009 at 14:12:27 from 134.50.89.55

Nice work! Your speed and recovery look good. That mexican food was rocket fuel.

From rattletrap on Mon, May 11, 2009 at 14:26:55 from 70.192.160.114

Great run! I'm kind of jones'n for that sub-20 5k this week. It's going to take a lot of self control to not push myself too hard :)

From rockness18 on Mon, May 11, 2009 at 16:33:40 from 75.11.51.133

Kory,

Thanks...I'm hoping to maintain mileage this summer, while giving more attention to speed. It was hard to get outdoors for speedwork this winter- we had so much ice. At the start of last summer I had never run a 5k under 21 minutes, so I have a huge head start from last summer's training. Maybe Mexican food's the secret :)

Mike, you're looking pretty good. I was shooting for 3:15 last Fall and did 3:10 with ease (was mad at myself at the end for being too conservative...my final mile was the fastest). Keep up the work and you seem to be already there for a BQ. Good luck on the 5k this week.

From rattletrap on Mon, May 11, 2009 at 17:08:47 from 70.192.200.20

I don't plan on actually running a 5k until after the marathon. I'm just tempted to do one because I'm fairly sure I could crush my current PR :) Honestly, I'm kind of paranoid about injury at this point and I've put so much work into this I have to remember it's all for a BQ not a 5k PR.

From rockness18 on Mon, May 11, 2009 at 17:25:11 from 75.11.51.133

Great to keep in mind. Last summer I ran several 5k's in June/July and then began doing a majority of my "speedwork" at projected marathon pace. By September, my 2 races were a 20k and Half Marathon (marathon was mid-Oct). I ran them hard, but they seemed much safer than running 5k's.

Good job keeping the "big picture" in mind. I had a friend who ran several pr's in the 2 months leading up to the Boston Marathon and got injured 10-12 days out...serious bummer. You're right there. Keep listening to your body and you should be fine.

From wheakory on Mon, May 11, 2009 at 18:23:37 from 134.50.89.33

I think Mexican food is the secret. I eat Mexican food and have so much energy in my runs the next morning. I think it's the beans or the gas from the beans. :-)

It does have good carbs so that's probably why.

From rockness18 on Mon, May 11, 2009 at 21:15:50 from 75.9.135.162

yes...turbo power!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.501.006.100.0011.60

AM:  Ran to Whitewoods and did the 5k course in 19:49 (6:24 pace), then rested for 3 minutes and ran a MP mile (6:36 pace).  Jogged there and back for a total of 6.6 miles.  My leg turnover needs major improvement for next Fall.  Summer should give me adequate time to build up speed.  Feel like I'm getting my legs back.  May run in the evening if I get the opportunity.

 

PM:  5 miles on the TM...1mile warm-up, 2 miles threshold (6:10 pace), 1 mile jog, last mile threshold (6:10 pace).

Mizuno Wve Inspire 5 Miles: 6.60Saucony Tangent III Miles: 5.00
Weight: 0.00
Comments
From jimf on Mon, May 11, 2009 at 21:11:48 from 166.203.42.212

It is a good feeling when the legs start coming back. Looks like you are back into a good training phase.

From Robert on Tue, May 12, 2009 at 15:39:33 from 71.32.163.35

Just checking up on you. As usual, you're doing fine. I'm kind of lost. Still running, but eating like a pig and lacking some direction. Sorry for whining.

From rockness18 on Tue, May 12, 2009 at 18:21:42 from 75.9.135.162

Jim, thanks...I finally feel as though I can maintain a base AND work for speed.

Robert, Any leads for a job? Totally understand the whining. Feel free to vent. You've definitely experienced a drastic shift from a Boston high to the job situation- bang, bang. Hang in there buddy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.506.000.000.0012.50

Noon:  Ran with Rick through Whites Woods trail at a recovery pace for 4.5 miles.  Spent 20 minutes doing upper body weights.

PM:  1-mile warm-up.  Felt pretty good, so decided to run the first 6 miles of the Litchfield Road Race.  Kept a fairly good clip and completed 6 miles in 39:44 (6:37 pace).  Jogged 1 extra mile as a cool down.  8 miles total.

Mizuno Wve Inspire 5 Miles: 4.50Saucony Tangent III Miles: 8.00
Weight: 0.00
Comments
From Mike Warren on Tue, May 12, 2009 at 18:24:17 from 207.50.149.221

Great workout! Very impressed with all your accomplishments. You just keep improving.

From rockness18 on Tue, May 12, 2009 at 20:57:14 from 75.9.135.162

Hey, thanks! Looked up your blog...looks like you were right there for a BQ before the injury. Wish you luck in staying healthy this summer, so you can shatter some of those pr's.

From Brian on Tue, May 12, 2009 at 22:01:59 from 24.57.66.239

thank you very much for those words of encouragement...they mean a lot to me..!!

...Brian.

From smally on Wed, May 13, 2009 at 11:05:46 from 209.195.80.66

sustaining today!!

Going to check out your pics. Feel good actually taking a couple days off or at least that is what I keep repeating to myself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.902.005.100.0014.00

Lunch break:  Felt a little sore after 4 straight days of solid running.  Began with a nice recovery type pace on a trail into the woods.  By the end of 2 miles, began feeling fairly good.  Decided to veer over to the 5k course and do a mp run.  Ran the course in 19:51 (6:24 pace), so will categorize them as threshold pace miles.  Jogged 2.25 back to the gym and did 20-minutes leg work w/weights.  The trails have added a great mix to my training.  Hard runs w/hills are far less tough on my feet than pavement.  It has allowed me to begin picking up mileage without much additional stress.  Also, I'm starting to feel much more comfortable with lightweight shoes, having mixed them into my training more often.  I have meetings this evening, so later run will depend upon how long they last...

PM:  Ran 6.4 on the TM.  1 mile warm-up, 2 mp miles (6:35 pace), 1 slow mile, 2 threshold miles (6:22 pace), and .4 mile cooldown. 

Mizuno Wve Inspire 5 Miles: 7.60Saucony Tangent III Miles: 6.40
Weight: 0.00
Comments
From jtshad on Thu, May 14, 2009 at 10:25:52 from 204.134.132.225

Great mileage this week. Glad the trails and lighter shoes are working well for you.

From RivertonPaul on Thu, May 14, 2009 at 10:33:07 from 67.42.27.114

So steady. Nice.

From rockness18 on Thu, May 14, 2009 at 15:51:19 from 75.11.51.133

thanks guys...I'm feeling better than I did at any point during my training in the winter. Hopefully I can stay steady.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.005.000.000.009.00

Didn't have a chance to run until 11pm this evening.  Headed down to the basement for a TM workout.  Legs were stiff from free weight squats yesterday.  Began by progressively working my way down to mp by the end of mile 3...held at mp for 5 miles (6:39)...did 1 final mile as a cooldown- 9 miles total.  Felt like I could have run forever, but don't want to overdo things this week. 

I can feel myself getting faster and gaining strength every single day.  After almost a year of +50 mile weeks, my body seems to have finally learned to handle higher mileage.  Could never quite get there before Boston.  Can't wait to begin "speedwork" next week. 

Saucony Tangent III Miles: 9.00
Weight: 0.00
Comments
From smally on Fri, May 15, 2009 at 12:58:40 from 74.210.30.253

Nice, I can't get the miles in if this knee does not get better but at least I have done 3 long runs in a row. Felt good today to take off after running 12 miles. I feel that as soon as I get this knee thing over with I will be able to start accumulating 70 plus miles, I hope.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Dropped down a 20-miler today.  Not all that impressive time-wise.  Kept around an 8:30 pace for most of the run.  Started on the street through hills, then stopped to drink a 32-ounce gatorade planted at mile 12.  Ran the next 7.5 miles in the woods- more forgiving on the feet and about 10 degrees cooler (it was mid to high 70's today).  Finished the final .5 on the road to get back to the gym.

Also did 25 minutes of upperbody weights. 

Trigons (3) Miles: 20.00
Weight: 0.00
Comments
From Robert on Fri, May 15, 2009 at 21:07:44 from 71.32.163.35

Awesome. Don't fret over pace, it's the distance that counts. Leave the watch at home and simply enjoy yourself.

From rattletrap on Fri, May 15, 2009 at 21:31:14 from 24.19.93.139

Nice pace in the heat. I still have the luxury of running in very cool temps 40-50 in the mornings. That's a good idea planting some gatorade in the woods. I need to find a place to stash some on my long runs. I usually need to down a couple 32 ouncers when I get home after a long one. It's probably not good to let myself get so dehydrated.

From rockness18 on Fri, May 15, 2009 at 22:00:49 from 75.9.135.162

Robert, thanks...I'm experimenting in this next phase of training. Over the winter I hated doing speed work in the cold, so I focussed on long mp runs on the weekends. Did a couple 18-milers at projected mp and a couple 20-milers close to mp. Made me a little more sluggish during the week. This go round, I'm toning down the pace on long runs and running more threshold pace miles during the week and will mix in some VO2max. I want to get faster. BTW-1:18 is quite an ambitious goal for a 20k- I'll be rooting for you.

Mike, it wasn't an ideal time for me to run, but I'm trying to acclimate myself to heat in time for our community's 7 mile road race. It's always the second weekend in June at 1pm. People usually drop like flies due to the heat and the final mile finish (9% grade hill on mile 7). I'm big for a runner, so would never survive this time of year without stashing gatorade. It helps tremendously.

From rattletrap on Sat, May 16, 2009 at 00:05:07 from 70.192.145.174

9% grade?! That's my kind of race :)

From JimF on Sat, May 16, 2009 at 10:53:02 from 67.173.26.217

Nice job on the 20-miler. I like your plan on the long runs and mixing in the faster stuff during the week. I'm with you on the trying to get faster.

From rockness18 on Sat, May 16, 2009 at 13:32:46 from 75.9.135.162

Mike, yes...9%..."Gallows Lane" was listed this past year by Runner's World as a top 10 challenging hill for US road races. Bill Rodgers (multiple Boston marathon winner) ranked this hill as at the top of his most challenging racing hills. It is pretty crazy (mostly due to time of day and place within the race).

Jim, thanks. We'll see how things go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest...really wanted to run today.  Had a solid week of running and feel good, but felt it would be wise not to increase too much, too soon.  Will use today's rest towards another solid week. 

Weight: 0.00
Comments
From Robert on Sun, May 17, 2009 at 07:55:20 from 71.32.163.35

Great week of running Dave!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.501.004.100.0013.60

Ran 2 miles down to the track and then ran a warm-up mile (7:20 pace) in hopes of doing a few mp miles.  Picked up the pace for 2 miles on the track (6:24, 6:25),  but was not really into fighting a strong wind.  Ran 1 more mile on the track (slower pace) and head 1.5 miles down to Whites Woods (less wind). Ran the 5k trail course in 19:47 (6:23 pace) and trotted back home- 3 miles for a total of 13.6 miles for the day.  It's nice to be back outside more often!

Saucony Tangent III Miles: 13.60
Weight: 0.00
Comments
From RivertonPaul on Mon, May 18, 2009 at 11:56:59 from 67.42.27.114

You are looking so strong. Keep at it, and stay healthy.

From rockness18 on Mon, May 18, 2009 at 20:35:12 from 75.9.135.162

Paul, thanks...your encouragement is helpful!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Picked up a couple pairs of new shoes today- Saucony Trigon 5 guide's...ran 12.5 in them, felt good, but 1/2 size too large...headed back to the store right now...they're definitely sick of me returning shoes.  Last time told me they were losing merchandise off me...we'll see if they'll take'em back again.

Ran the monster hill to Goshen and back.  Forgotten how hard a run it is.  46:16 for 6.25mile to Goshen (7:24 pace).  46:22 for the same route back (7;25 pace).  I'm counting them as easy miles, yet produced marathon effort for probably 2/3 of the route.  Great workout!  I'll have to look back and see what my paces were for this route last summer. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.001.509.00

PM: Was able to get to the gym for a brief workout...20 min weights (still can bench 225lbs x 5...surprised myself) + 3 mile run in Whites Woods (almost attacked by a huge swarm of bees). Hope to get a run in this evening...all depends upon how dinner goes.

PM (2):  Headed down to the track right after supper.  2 mile warm-up followed by 3 x 800 w/1 lap in between (2:45, 2:50, 2:50).  Felt sluggish, but good to mix in a little bit of speed.  Finished with 2-mile cooldown. 

Mizuno Wve Inspire 5 Miles: 5.00Saucony Tangent III Miles: 2.00Saucony Trigon 5 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

PM:  Goshen and back...6:25 there in 45:55 (7:21 pace) and 6:25 back in 46:10 (7:23 pace).  Same route as Monday, but 30 degrees warmer (high 70's).  Feel my endurance is starting to improve.  Getting a much better handle on mileage.  A black toenail or two from the hills, but I'll live.

Saucony Trigon 5 Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

20 minutes of weights + 2 miles of running.  Headed to FL for a week with family.

Mizuno Wve Inspire 5 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Experienced one of my best running experiences ever.  Am visiting my hometown in central Florida to celebrate my parents retirement before they move.  Headed out in the morning and was hit with nostalgia- humidity, smells of fresh cut grass, landmarks representing significant moments in my life, etc.  It was awesome!  45-minute run turned into just over 2 hours.  Very moderate pace, but really able to soak things in (while being soaked).  15 miles total.

Saucony Trigon 5 Miles: 15.00
Weight: 0.00
Comments
From Bonnie on Fri, May 22, 2009 at 18:17:07 from 128.196.228.134

Awesome! It is great when you can enjoy days like this! have fun with the humidity, your family and the hometown.

From Brian on Fri, May 22, 2009 at 20:10:27 from 24.57.66.239

Thanks for that.....I feel the best I have....ever. It amazes me also, because every day, I feel like I could run 15 miles! Ever since I took your advice on upping my mileage and running 6 days a week, I see an incredible improvement in my endurance. Now I am starting to concentrate on strength by doing some good quality hill work. I plan on switching to speed work more near the end of the summer, and hopefully, I can get a BQ in Detroit in October!

Thanks again.

From kelsey on Fri, May 22, 2009 at 23:16:57 from 75.65.235.114

It's always refreshing to have such an enjoyable run. Great job!

From wheakory on Sat, May 23, 2009 at 01:57:16 from 24.116.159.75

Nice Work. Sometimes you run and feel so great that you don't want to stop. It's a great feeling. Good work and mileage this week.

God's got our live in control that's what I try to remember.

From Robert on Sat, May 23, 2009 at 17:33:05 from 71.32.163.35

That's what I'm taking about! The mind has plenty to reflect on when a run turns into child's play.

From rockness18 on Sat, May 23, 2009 at 18:01:10 from 71.101.60.124

Thanks folks! I could have written 2 pages if I had time. I've really been trying to drink in the family time and then reflect while running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.002.759.50

Stayed up to 2am with family in FL, so didn't get out until 9:30am (hot and humid!).  Wanted to do Yasso 800's, but needed to stay within myself in respect to the heat.  2-mile jog to the track and then did some speedwork...

400's x 8 (w/1 lap jog in between):  (1:43, 91, 85, 82, 85, 82, 82, 83)

100's x 16 (jogged back in between)

Jogged 1.5 miles back for 9.5 miles total.

Mizuno Wve Inspire 5 Miles: 7.50Barefoot Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today...tremendous experience celebrating my parent's retirement...met in the Youth & Family Center now named after them...many presentations given, saw many faces from the past, and had an wonderful time processing in the evening with family.  Pretty special day!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Up until 1am with family, so didn't venture out until 9am- by then very hot and humid.  Kept pace at a very manageable clip (8:30ish) for 12.5 miles.  Very enjoyable run...spent the rest of the day swimming with family.

Saucony Trigon 5 Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Ran 14.5 miles in just over 1:55.  Very hot, very humid, yet getting quite acclimated to the FL weather.  More quality family time.  

Mizuno Wve Inspire 5 Miles: 14.50
Weight: 0.00
Comments
From jtshad on Tue, May 26, 2009 at 15:25:31 from 204.134.132.225

Nice longer run, keep on enjoying the vacation!

From JimF on Tue, May 26, 2009 at 21:32:22 from 166.128.226.134

Sounds like you will be ready for summer when you get back. Enjoy the vacation!

From Robert on Wed, May 27, 2009 at 12:16:57 from 71.32.163.35

Yes, enjoy the time down south. It's fun to run in new/different locations isn't it?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Still in FL with family.  Stayed up until 3am w/siblings, laughing and talking about current vision in life.  Got my first birthday kiss at midnight from wife, followed by a goofy second kiss by kid brother.  

Late night meant yet another mid-morning run in the humid Fl heat- mid-80's w/60% humidity.  Ran 13.5 miles at about an 8:30 pace.  I don't have opportunity to double, so am using this as a base building week.  

Saucony Trigon 5 Miles: 13.50
Weight: 0.00
Comments
From jtshad on Wed, May 27, 2009 at 14:51:06 from 204.134.132.225

Happy Birthday (but no kiss!)!

From JimF on Thu, May 28, 2009 at 10:22:25 from 65.208.22.25

Happy Birthday! One year closer to being a masters runner. Getting older does have some benefits.

From Robert on Thu, May 28, 2009 at 14:07:47 from 71.32.163.35

Yeah, happy b-day! Another year older, another year schmarter.

From rockness18 on Fri, May 29, 2009 at 18:30:07 from 69.183.233.238

Hey, thanks fellas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Last day in FL...had home communion w/family late last night...very meaningful.  Did a slow 11 in the heat this morning.

Saucony Trigon 5 Miles: 11.00
Weight: 0.00
Comments
From rattletrap on Fri, May 29, 2009 at 18:38:40 from 24.19.93.139

Communion with the family...Awesome! Sounds like you have had a wonderful vacation!

From rockness18 on Sat, May 30, 2009 at 20:06:57 from 69.183.233.238

thanks...it was a pretty special time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.252.502.001.7510.50

AM:  Had a quick window to get to the gym- 20 minutes weights and a quick 5-miler, including a few doses of mp and VO2 miles.  Now that I'm out of the FL heat, trying to inject a tiny bit of speed into the legs before doing more significant speedwork. 

PM:  Now I remember why I don't venture outside after dark...began a run at 9pm with thoughts of doing a 6-mile tempo...started out running towards the track (2 TM @ 6:15 pace)...got spooked by 2 deer that darted out in front of me by the graveyard...cut across the track and it began to pour rain...took shelter for a couple of minutes and realized this was going to be challenging...did 2 800's on the track in the rain (2:45, 2:50), including two jogged laps...ran 1.50 miles towards home at mp (6:35) and then jogged the final .5 through downtown sidewalks/traffic...5.5 miles total.  Not sure if I'll have time to do a long run tomorrow...we'll see.

Mizuno Wve Inspire 5 Miles: 5.00Saucony Tangent III Miles: 5.50
Weight: 0.00
Comments
From wheakory on Sat, May 30, 2009 at 01:47:08 from 24.116.159.75

Nice workout and great dedication. I saw three deer while running this morning.

From rockness18 on Sat, May 30, 2009 at 20:06:11 from 69.183.233.238

Thanks Kory...I love the wildlife while running, yet get a little spooked in the dark.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.003.000.0018.00

Ran the nasty course to Goshen and back...1st 6.25 in 46:30 (7:26 pace)...2nd 6.25 in 44:47 (7:10 pace).  Portion back was close to mp effort, but I'll still categorize as easy miles.

 

Hopped on the TM this evening to try and get a few threshold miles in.  1 mile warm-up, 2 tm (6:22, 6:16), 1 slow mile, 1 tm (6:22), .5 mile cooldown...5.5 miles total.

Mizuno Wve Inspire 5 Miles: 12.50Saucony Tangent III Miles: 5.50
Weight: 0.00
Comments
From smally on Sun, May 31, 2009 at 14:46:48 from 74.210.30.253

Sounds like a great time miss Florida. Were you in Naples again? I love my vacation running.

Lots of base, good job.

70 plus miles for me, feel good and snuck some decent speed in there as well.

Have a good week

From rockness18 on Mon, Jun 01, 2009 at 17:06:13 from 69.183.252.159

Not Naples this time...visited parents in central FL who are retiring and moving next week. Thanks! Keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.003.000.0016.00

Ran 6 miles with Rick today at around an 8:45 pace and then continued on from the gym to run another 10 miles.  Did the course up to Morris and back.  Ran the first 9 miles in 63:58 (7:06 pace), running 3 miles at threshold (6:10 was the fastest) and 4 miles at mp.  There were two miles that were mp effort, but speed was down due to hills.  Also, jogged the final mile as a "cooldown".  Overall, felt good about the effort- no fuel or drink for the entire 16 miles, yet still a bit in the tank at the end. 

Mizuno Wve Inspire 5 Miles: 16.00
Weight: 0.00
Comments
From Brian on Mon, Jun 01, 2009 at 20:30:28 from 24.57.66.239

Thanks....my next marathon will be Detroit in October....until then I want to keep in as best shape as possible....hoping for a BQ in Detroit, as long as I can stay injury free!

From Robert on Tue, Jun 02, 2009 at 10:07:50 from 71.32.163.35

Great run Dave. When is your next race?

From rockness18 on Tue, Jun 02, 2009 at 13:10:16 from 69.183.252.159

thanks Robert! I'm going to run a 5k this Friday with very low expectations. The running's been good, but I've definitely been liberal in my eating habits (up 5 lbs since Boston). Vacation was very enjoyable, but not too helpful to the diet.

From Adam on Wed, Jun 03, 2009 at 02:09:16 from 72.211.201.190

Congrats on being in Boston. Thats my goal right now. Hopefully I'll do it at St. George in October. I actually moved to Newport last year so I'm not a native but thanks for the comment and good luck with your goals.

From rockness18 on Thu, Jun 04, 2009 at 20:16:33 from 69.183.233.238

thanks...same to you. I'll be rooting you on!

From Mike Warren on Thu, Jun 04, 2009 at 20:40:38 from 208.117.124.133

Great run, very impressed! I was reading some of your long term goals. I have no doubt with your desire and dedication, you will male it all happen. Nice to use your blog to keep me motivated, thanks.

From rockness18 on Sat, Jun 06, 2009 at 23:26:19 from 69.183.233.238

Mike,

thanks...this run, along with a couple other workouts, really wiped me out this weekend. However, I hope it pays off in the long run. Keep up the good work yourself. Staying injury free seems like a priority. I'll enjoy feeding off your recorded work outs as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.759.50

PM:  Went to gym and did 20-minute weights, followed by slow 7.5 mile recovery run (9ish pace), and a final 15 minutes back with the weights.

Late PM:  Didn't get home until 10ish.  Began to get a TM workout in, but realized I'm running on fumes.  Decided to pack it in and get the needed rest.  2 miles total.

Mizuno Wve Inspire 5 Miles: 7.50Saucony Tangent III Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.001.0013.00

6 miles at slow pace w/Rick at lunch.

7 miles on the TM in 52:30 (7:30 pace), including two 800's @ 6 min/pace.  Planning to run a 5k on Friday night.  At the same time, not wanting to really taper for it.  It's more of a training run for the Litchfield Road Race the following weekend (7.1 miles). 

Saucony Trigon 5 Miles: 13.00
Weight: 0.00
Comments
From JimF on Wed, Jun 03, 2009 at 23:28:09 from 173.10.89.193

Good luck in the 5k. I think those are fun to run this time of year and a great addition to your training.

From smally on Thu, Jun 04, 2009 at 08:48:42 from 209.195.80.66

you have motivated me to put the miles in, I have not noticed a problem with the jump from 50 to 70 plus yet. I am trying to be careful but yesterday after the first 10 I got it in my head to make up the time on the last 10 miles to break 7 min average, I am stubborn that way. I am just not convinced that long and slow is the way to go for long runs, its hard for me but at the same time I would hate to get injured again.

Hammer that 5k, I am going to run a 5k if the family allows Sunday morning. Would love to get a sub 18 in at least.

From rockness18 on Thu, Jun 04, 2009 at 20:02:05 from 69.183.233.238

Todd,

Nice...I think the volume will definitely pay off. I don't think running half the 20-miler is a bad thing, yet running a full 20miler fast takes it toll. I try to build towards doing 20-milers every two weeks and 1 of 3 give it my best, another keep it slow (except maybe 6-8 miles of tempo), and the third run maybe 16 of the 20 at mp.

My weakness is the shorter distances. I'm going to try to run a few 5k's this summer and would love to get down to low 18's. I'll see where I'm at to start with tomorrow. I'll be happy with mid-19's for now. If I can lose 10 lbs this summer, I'll probably pick up the speed I desire.

Keep up the good work...glad you seem to be feeling better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

PM:  Ran 10.25 miles at a 9min pace towards Morris and then through the woods. 

Saucony Trigon 5 Miles: 10.25
Weight: 0.00
Comments
From Robert on Fri, Jun 05, 2009 at 08:14:11 from 71.32.163.35

Run the weekend race like it was your very last one!

From rockness18 on Fri, Jun 05, 2009 at 23:35:12 from 69.183.233.238

Thank God it wasn't!

Race: New Milford Moonlight Run (3.1 Miles) 00:20:01, Place overall: 69
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.001.001.3510.35

Quick 4 miles this morning...felt very sluggish and slow.  Threw in a couple of strides at a 5:30 pace to try and wake up my legs.  May take a nap this afternoon and take another short jog/stretch to get ready for tonight's 5k. 

Jogged 3 miles with a few strides before the race.  My legs were still pretty stiff.  Probably the 16 mile run on Monday followed by freeweight squats on Tuesday (hadn't done them for a few weeks).  Knew the race tonight was going to be a challenge...

Race time...well, I've had better days.  Started out by running the first mile in 6 minutes flat...at this point I was already pretty much done.  Shifted into training run mode.  Didn't give split at 2 miles and I didn't check my watch, so all I know was that I finished with a clock time of 20:03.  There were about 1,200 runners and I lined up in the 2nd wave, so figured I lost about 4-5 seconds at the start.  I'll find out my chip time tomorrow and will edit if necessary.  I'd love to do the course again...it's a perfect one for a pr.  I think I could have broken 19 on a good day.  I would have loved to have felt more fresh for a strong run today, but I'm still keeping my eye on a good race for next weekend.  Upon returning hope, jumped on the treadmill to see if my legs were awake yet.  Set it on 6 minutes and could only last .25 miles...again, this was not a good race day for me.  Oh well. 

 

Saucony Tangent III Miles: 6.35Saucony Trigon 5 Miles: 4.00
Weight: 0.00
Comments
From Robert on Sat, Jun 06, 2009 at 00:14:32 from 71.32.163.35

Sorry it didn't work out as you had hoped. Just like the REO tune, "keep on rolling". Take it easy, run only 8:30-9:30 miles for the next 1-2 weeks and no weights. Then try another race and see what happens. Just my 2 cents. By the way, thanks for your support.

From JimF on Sun, Jun 07, 2009 at 19:40:34 from 68.58.92.129

Sorry the race didn't go as planned. You have been pushing it pretty hard lately so understand the tired legs. You will catch a good day and then really nail one!

From rockness18 on Sun, Jun 07, 2009 at 20:49:19 from 69.183.233.238

thanks guys...yeah, I do think I've been pushing it quite a bit. I also got careless with my eating in Florida and strayed quite a bit from my healthy eating patterns. I'm going to cut a bit of mileage this week and discipline my eating again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran 9.5 miles with Ed at about a 7:30 pace.  Was proud to see how he did in yesterday's 5k.  He's 53 and placed 2nd in his age division with a 19:16.  He's really beginning to recapture his old form. 

Mizuno Wve Inspire 5 Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.356.000.000.007.35

Ran the first 6 miles of the local road race course in 40:39 (6:46 pace).  This is about a minute slower than 3 weeks ago.  I'm going to cut mileage just a bit to taper for this weekend's 7-miler.  I'm due for a lighter week.  Hopefully I can get some zip in my legs back soon. 

Saucony Tangent III Miles: 7.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.356.000.000.007.35

Once again, did a firm run on the first 6 miles of the Litchfield Road Race course...this time started on very tired legs, but kept a firm pace to finish in 41:02 (6:50 pace).  My legs were dead by the start of mile 5, yet I wanted to push it to get mentally prepared for race mode.  Started with a .25 warm-up and finished 1.1 mile cooldown.

Saucony Tangent III Miles: 7.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.350.000.000.0017.35

AM:  Jogged 1/4 mile to the road race course.  Ran first 6 miles firm, but not hard in a total of 42:19 (7:03 pace).  After running hard 3 days of the last 4, my legs actually feel as though they are starting to get stronger.  Finished the last 1.1 miles on the course with "cooldown" pace.  Hope to get another run in today.

PM:  Ran to Morris and back for a total of 10 miles...1st 5 in 38:37 (7:43 pace)...2nd 4 in 30:39 (7:38 pace)...last mile "cooldown".

Mizuno Wve Inspire 5 Miles: 7.35Saucony Trigon 5 Miles: 10.00
Weight: 0.00
Comments
From RivertonPaul on Tue, Jun 09, 2009 at 18:36:13 from 67.42.27.114

Wonderful double.

From rattletrap on Tue, Jun 09, 2009 at 18:42:07 from 70.192.78.135

I'm a little jealous. Your "cooldown" pace is my GMP :)

From rockness18 on Tue, Jun 09, 2009 at 20:32:32 from 69.183.233.238

Paul, thanks...I've gone through a "dry spell" w/legs feeling dead...finally starting to wake up again.

Mike, actually the 2 cooldown miles were more of a 9min pace after being in the 7's most of the time. Hope your injury's improving.

From rattletrap on Wed, Jun 10, 2009 at 16:23:46 from 70.192.120.44

OIC :)

My injury is getting better. I'm going to attempt a real run on Friday morning.

From rockness18 on Wed, Jun 10, 2009 at 18:04:22 from 69.183.233.238

Nice Mike!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.001.505.00

Full day, but was able to get to the track for a quick work-out.  Wanted a shot of speedwork, but nothing to disrupt getting ready for race on Sunday.  2 mile warm-up, then 4x400 w/1 lap jog between each one (83,81,81,80), and finished with 8x100 on the grass barefoot w/100 jog between each sprint.  5 miles overall.  Just enough to work on form and get the leg turnover going a bit.  Will take it pretty easy until Sunday- maybe even Friday and Saturday off. 

Saucony Tangent III Miles: 4.00Barefoot Miles: 1.00
Weight: 0.00
Comments
From Burt on Wed, Jun 10, 2009 at 16:44:26 from 68.76.197.194

What race are you doing?

From Brian on Wed, Jun 10, 2009 at 16:48:06 from 24.57.66.239

My training run of 26 miles a couple weeks ago I ran in 7.41 minutes per mile, so maybe I could run a marathon a bit quicker, but who knows!

I've lost a little weight lately...about 5 lbs...to 148 lbs...but being a vegetarian, I really stay quite consistent with my weight.

Anyway, thanks for the comment....take care

brian.

From Kory on Wed, Jun 10, 2009 at 17:11:03 from 134.50.89.33

Good running and everything seems to be clicking for you. Nice job on working on the technical form.

From rockness18 on Wed, Jun 10, 2009 at 18:02:24 from 69.183.233.238

Burt, it's called the Litchfield Road Race...it's in our home town and always attract major elite runners, old and new. Bill Rodgers won a couple as well as several different Olympic athletes (I'm not very up on today's runners, except for a few Americans)...it's 7.1 miles, including a 9% grade hill at the start of mile 7. Definitely a challengeing course (also run at 1pm- usually hot).

Brian, how long have you been a vegetarian? Looks as though you maintain great energy.

Kory, I think I'm beginning to pick things back up. Although my training's been consistent, I've gone through a recent funk- lack of sleep, bad week of eating, and my legs were dead last week after re-introducing weights mid-week. I've been regrouping mentally and hopefully things will be in place for the weekend...is this your weekend for the marathon? I wish you the best and I'm sure you will be grateful to be able to run it after the injury challenges you have face this past year. Philippians 4:13

From Brian on Wed, Jun 10, 2009 at 20:23:14 from 24.57.66.239

Dave....In answer to your question, I've been a vegetarian for over five years now....seems to work for me, as I never feel a lack of energy or loss of muscle tissue...I feel the best I have in my life.

Brian

From Kory on Wed, Jun 10, 2009 at 21:31:35 from 24.116.159.75

Thanks for the Scripture.

From smally on Thu, Jun 11, 2009 at 09:16:12 from 209.195.80.66

David,

We seem to go through similar streaks, funny. I feel pretty relaxed considering I am not as fast as I was a year ago. I have to be alright with letting the speed go a bit in order to run a sub 3 this fall. I bet if you ran a 6:20 the first mile you would have been able to hold it if not better the last mile?? I am going to try and run a 5k on Sunday, close to my house then run 6-10 miles after for some extra miles. Hope to break 18 if I feel nothing on the right side. WOULD LOVE TO GET BACK TO LITCHFIELD again one day especially in the fall.

From Mike Warren on Thu, Jun 11, 2009 at 10:03:50 from 208.117.124.133

Very Nice speedwork! I am excited to see how Sunday turns out for you. Seems like your coming around just right. Would be Awesome to peak for the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran 4 miles at a nice, slow 8:40 pace.  Legs felt much better today than last Friday.  Still not ready to race, but should be fine by this weekend. 

Saucony Trigon 5 Miles: 4.00
Weight: 0.00
Comments
From JimF on Fri, Jun 12, 2009 at 18:02:12 from 68.58.15.32

It is amazing what a few easy days will do. Hope things go well for you this weekend!

From smally on Fri, Jun 12, 2009 at 23:31:16 from 74.210.30.253

get that "I am flying feeling" and then hang onto it.

Run well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest.

Weight: 0.00
Race: Litchfield Hills Road Race (7.1 Miles) 00:49:30, Place overall: 102
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.103.002.002.5014.60

Mixed results about today's race.  First, to put everything into perspective, this is my 4th time running Litchfield and I pr'd by 6 1/2 minutes.  I've definitely had a great year of running.  However, I have had several training runs in the past month on this course that have exceeded today's performance.  For whatever reason, my legs are in the midst of a 2 week "dead zone". 

I started the race among about 1,300-1,400 runners, including several elites.  The temperature was good for a 1pm start (65 degrees), yet the sun was out and there was 78% humidity (non-factor).  I started out with a firm pace, but then adjusted quickly towards a significantly slower pace...just didn't have 6:30 minute miles in me today.  Here are the splits I was aware of...

Mile 2:  12:30 (steep downhill in mile 1 and modest uphill towards the end of mile 2)

5K:  20:02 (same time as my 5k from last week with 4 miles to go)

Mile 4:  27 minutes (significant uphill portion...mile 5 included some trail running for maybe 3/4 mile and then my pace got back to around 6:50 on the street...spent 1/4 mile or so running and talking with Rod Dixon- former Olympic runner from New Zealand)

Mile 6:  41 minutes (translates to 6:50 pace...ran to this point in just over 39:40 a few weeks ago...what's going on?)

Mile 7 begins with a hills with a 9% grade, so my goal was to finish things off within 50 minutes...held my place and finished strong in well under 50...I'm not sure the exact time so I'll make adjustments once official result are out.  Finished in approx 49:30.

I don't feel as though I've lost fitness...I could probably go out right this minute and run the same course in the same time or faster...I'm not tired at all and will probably run again this evening.  I'll just keep plugging away and hopefully start getting some zip back in the legs.  Overall, still a fun experience today!

 

Legs still felt fresh so I did a 5-mile workout in the TM in our basement.  2 mile warm-up followed by some speedwork separated by .25 mile recovery- 1 mile (6min pace), recovery, 1 mile (6min), recovery, 1/2 mile (6min pace)...had to stop because I was sweating so bad the TM was getting dangerous.  I'm realizing the need to get 1-mile repeats back into the circuit + TM helped discipline me to keep the legs moving (don't want to fall off). 

Saucony Tangent III Miles: 14.60
Weight: 0.00
Comments
From rattletrap on Sun, Jun 14, 2009 at 18:39:43 from 24.19.93.139

Congrats on a new PR! 6 minutes is huge for such a short race.

From RunnerAdam on Sun, Jun 14, 2009 at 22:28:50 from 72.211.201.190

Way to go on the PR!!! Was this a tune up race or did you taper? I havent been running long enough to get into a dead zone so I am curious as to how it happened.

From rockness18 on Mon, Jun 15, 2009 at 21:39:24 from 69.183.233.238

Mike thanks...last year was 95 degrees and before that I was about 25 lbs heavier.

Adam...I'm not really sure. I've not been running long enough to figure it out myself. I think it's just been a couple weeks of poor sleep and careless eating. I kind of tapered, but I'm now treating it as a launching pad for the summer. Hope to concentrate on speedwork to get faster.

From JimF on Mon, Jun 15, 2009 at 21:57:05 from 98.214.104.51

Always good to get a PR. Congrats on that. Running with Ron Dixon is definitely a cool experience. Does he live in the area? Not sure what to tell you about the dead legs. I have went through simular times as well but don't know what snaps me out of it. Like you said keep plugging and everything will click.

From rockness18 on Mon, Jun 15, 2009 at 22:38:18 from 69.183.233.238

thanks Jim...he doesn't live in the area, but is close friends with an elite runner who does live in the area.

From smally on Mon, Jun 15, 2009 at 22:52:23 from 74.210.30.253

I like the launching pad comment. I want to get the miles up per week like you have which might take away my speed I had before Boston. I was a bit surprised the legs wanted to move that well today after my 5k race yesterday.

You keep improving and that is the best part, it was not your day for speed and you still did very well.

I love your determination, I feed off it.

Todd

From jtshad on Tue, Jun 16, 2009 at 13:20:20 from 204.134.132.225

Great job on the PR! The dead legs could just be the accumulation of miles and the increase in speed work that just hit you at this period. You are moving up the level of your training and your body is taking time to adjust. More improve will come.

From rockness18 on Tue, Jun 16, 2009 at 19:42:17 from 69.183.233.238

Todd...thanks, you help me to keep perspective. Let's keep feeding off each other this summer...sub 3 this Fall would be awesome!

Jeff, your insight is helpful. I'm trying not to overthink things, yet at times I play mind games with myself. I'll just keep logging in the miles and mixing in some speed.

From Robert on Wed, Jun 17, 2009 at 19:05:54 from 71.32.163.35

Smashed the PR! Great work!

From Barry on Thu, Jun 18, 2009 at 21:43:54 from 67.60.189.215

Great job on your PR that is awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM:  5 miles at gym + 10 minutes weights

EVENING:  5 miles at home...both recovery mode (8:20ish pace)

Saucony Trigon 5 Miles: 10.00
Weight: 0.00
Comments
From Mike Warren on Mon, Jun 15, 2009 at 22:44:24 from 208.117.124.133

You are on your way to a huge week! Wow, keep it up Bro! You feeling pretty good?

From rockness18 on Tue, Jun 16, 2009 at 19:44:21 from 69.183.233.238

thanks Mike...feeling ok. Hope to just keep plugging away.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.350.000.000.0016.35

AM: 15 minutes weights + 6.6 trail miles in Whites Woods.

PM:  9.75 mile run out towards Morris and down through the cemetary. 

 

Both runs were easy 8:30-9min pace.

Saucony Trigon 5 Miles: 6.60Saucony Progrid Rides Miles: 9.75
Weight: 0.00
Comments
From smally on Tue, Jun 16, 2009 at 20:48:59 from 74.210.30.253

seems like your blessed with lots of different runs where you live, I have been there for a summer vacation but my hobby then was golfing. I remember how beautiful it was maybe one day we can head that way for a family vacation. A run with you would be a must.

From rockness18 on Tue, Jun 16, 2009 at 21:54:33 from 69.183.233.238

This is definitely a nice vacation spot for family. Would love for you guys to spend some time out this way...and yes, a run would be a must.

How'd you end up in Litchfield? Did you know someone or just stumble upon it?

From rockness18 on Tue, Jun 16, 2009 at 21:57:32 from 69.183.233.238

By the way, their annual road race is an incredible event. It's right up there with Boston when it comes to enthusiasm and excitement. If you do make it out this way, it'd be worth overlapping your time with the race.

From smally on Tue, Jun 16, 2009 at 22:04:09 from 74.210.30.253

we had friends from New York that rented for the summer so they had us come and visit them. Julian our first who is 7 now was not even 1 at the time. I golfed everyday and my running was every other day 20 minutes if that. They had a nice place on the lake, lots fun and probably the best golf I have ever played, lots of low 70's. I would rather be a runner than a golfer now though. Couple years away from Litchfield, Elliot who is 2 is CRAZY, so no long car rides. I have a vision that I will see you at the finish line next year at Boston, we will both be under 3 and will plan a spot!! Have a good night, 6 girls now that is way beyond sub 3!!!!!!!!!!!!!!!!!! Love it.

Race: Solstice Sprint 5k (3.1 Miles) 00:20:13, Place overall: 9, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.840.003.103.1614.10

Noon:  A little experiment this week.  I've tapered for the last 2 road races and the legs felt pretty dead.  This week I've poured on the mileage already and will participate in an evening 5k.  It's a bit of a challenging course (21:30 last summer) w/two thirds of it going uphill.  Last year I pr'd in a 5k (19:09) about one month after running this particular race.  If I get anywhere near 20 minutes tonight I will feel good.  My goal would be to then pr within a month (under 19min).  No more tapering for smaller races and I'm really interested in seeing how the legs respond to tonight's effort.  Got in 4 miles during lunch with 8- 30 second strides built in.  Felt descent.

PM:  Got to the race site and ran through the course + an extra half mile (3.6 miles), followed by the actual race...it was a very tough course (rolling hills with 2/3 being more up than down), so I decided to start out conservatively.  Here are the splits...

Mile 1:  6:25 (rolling hills, gradually going up)

Mile 2:  13:20 (6:55 pace...a couple steeper hills and then flattened out...kept same effort)

Finish:  20:13 (6:15 pace for the final 1.1...held a steady pace and coasted in feeling strong)

Overall, very happy with the effort.  It was a good training run on a high mileage week.  I pr'd on my time on this course from last year by over 1 1/2 minutes.  Placed 9th out of about 150 runners, including 3rd in my age division.  Got home and did an extra 3.4 on the TM, including 2-mile repeats at 6 min pace + 800 in 3 min.  Feel as though I'm beginning to regain form. 

Saucony Tangent III Miles: 10.10Saucony Trigon 5 Miles: 4.00
Weight: 0.00
Comments
From Burt on Wed, Jun 17, 2009 at 16:26:20 from 68.76.197.194

Good luck!

From JimF on Thu, Jun 18, 2009 at 10:18:51 from 98.214.104.51

Good job on the race! Great improvement over last year and shows you are moving in the right direction. Get on a fast course and I think you will be suprised by how much faster you run. Are there any flat races around your area?

From smally on Thu, Jun 18, 2009 at 14:56:57 from 209.195.80.66

Nice, Wed evening race, like it.

great kick for the last 1.1.

I should try and negative split this Saturday but I am going out hard, I don't want to run a mile over 6 min. Nervous already, love it.

From Robert on Thu, Jun 18, 2009 at 17:57:00 from 67.41.105.58

Great time and a PR ta boot considering no break.

From Mike Warren on Thu, Jun 18, 2009 at 18:13:00 from 207.50.149.221

Nice, sounds like a tough course. very impressive final mile!!

From Barry on Thu, Jun 18, 2009 at 21:31:46 from 67.60.189.215

Great race! Congratulations on you PR, that is awesome.

From rockness18 on Fri, Jun 19, 2009 at 10:06:15 from 69.183.233.238

thanks guys...

Jim- there are not many flat routes in my area which probably works to my advantage come marathon time. That's why I was upset with last week's 5k...it was on the flattest course in our area...just wasn't ready to go fast.

Brian- the "kick" probably had much more to do with the rolling hills beginning to roll down. Still, I held my pace throughout...good luck this weekend!

Robert/Barry- thanks, I'll always take a pr on any course...still room to pr again next year.

Mike- it's average for these parts...I'd love finding one either slighty downhill or flat. I may try one of these days to see what I can run a 5k in at the track.

From jtshad on Sun, Jun 21, 2009 at 08:35:35 from 69.20.133.197

Great race and congrats on the PR. You are running really well right now. Keep the training consistent like you are and the sub 3 marathon will come.

Keep it up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Pouring rain outside...started to do a recovery run on the TM, but then the motor blew after 1 mile.  Fortunately, we have a 1-year warantee on parts/labor, so the place we bought it from is being very helpful to replace it promptly.

Saucony Trigon 5 Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

Did a long run today on my old familiar route...did the first 12 miles in 1:33:24 (7:47 pace) and stopped by the house to switch socks.  It was humid out so I was drenched.  Grabbed a banana, half piece of bread, quick drink, ditched the shirt and I was off again within 3-4 minutes.  Got 1/4 mile down the road and realized I forgot to set my watch, so I jogged back and started the second half over again.  Ran 8 miles in 1:01:32 (7:42 pace).  Although it was humid, I kept everything at a manageable, steady pace.  Feel good about the run.  Last summer I was just beginning to build for these 20-milers, so I'm a step ahead.  The legs keep feeling better and my pants are starting to get a little looser- not sure if I've lost weight, but I'm getting better toned. 

Mizuno Wve Inspire 5 Miles: 20.50
Weight: 0.00
Comments
From Barry on Fri, Jun 19, 2009 at 15:36:03 from 67.60.189.215

Great run this morning! Is there lot of humidity where you live. I do not have to deal with humidity that much and that and I think that is a good thing.

From Barry on Fri, Jun 19, 2009 at 15:38:31 from 67.60.189.215

Also, i have another question for you. What is your take on running Sundays? I have heard a lot of thing like it is okay and then it is not okay. Thanks for you help.

From rockness18 on Fri, Jun 19, 2009 at 16:19:02 from 69.183.233.238

Barry,

Thanks...it usually doesn't get too humid around here, but it's be rainy for the past week and I didn't get out today until 11am.

In regards to running on Sundays, it is my lowest priority...1)God/worship 2) family 3) no work- but, fellowship/recreation are areas I feel comfortable participating in- only if it doesn't divide the family...I've approached running in two ways on Sunday- 1) running while the family is napping 2) run with the family (all go to the track)

Our biggest challenge is the whole "sports scene" on Sundays. Our children are still young, so we haven't had to deal with the conflict. However, they will not miss church to play soccer.

Hope things are going well for you!

From JimF on Fri, Jun 19, 2009 at 22:01:03 from 68.58.159.212

Nice 20 miler especially in the humidity. Always nice to come out of a long run feeling good. Good confidence builder.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Ran a 14-mile route with Ed today through Morris and into Bantum.  Forgot to start my watch, so just ran by feel.  Most of our run was between 7:20 and 7:40 pace w/mile 13 timed at 7:03.  Thought I'd be sore or sluggish today, but was surprisingly fine.  I'll have to weigh myself this week.  I think I've finally lost the post-Boston weight. 

Weight: 0.00
Comments
From Mike Warren on Sat, Jun 20, 2009 at 12:25:11 from 208.117.124.133

Holy miles!!! Wow, very impressive week! You are going to be a complete beast with this type of training. New mileage PR for you?

From rockness18 on Sat, Jun 20, 2009 at 22:59:19 from 69.183.233.238

Mike...thanks! Not the first 90-mile week (maybe 2 or 3), but the best I've ever felt at the end of this type of week. Now if I can just eat less.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.005.000.0010.00

Great day at church followed by Father's Day celebration.  Ate way too much mexican food.  The family settled down at home, so I headed off a run.  It was raining pretty good for 2/3 of the workout.  Started with a 1-mile warm-up, followed by two 3-mile tempos, and closed it out with 3-mile cooldown...

1st 3-mile tempo:  19:46 (6:35 pace...one steep downhill 1/4 mile and 1 mild uphill)

-walked for 2-min-

2nd 3-mile tempo:  20:20 (6:46 pace...same effort, but one 1/2 mile stretch uphill...mile 3 was flat in 6:34)

 

Felt good with th effort after 34-miles in 2 runs on Fri/Sat.  Plan on a 5-miler this Saturday.  Again, a fairly tough course, yet I hope to beat last year's time by at least a minute (or two). 

Saucony Tangent III Miles: 10.00
Weight: 0.00
Comments
From smally on Sun, Jun 21, 2009 at 21:42:33 from 74.210.30.253

Hey nice fathers day run, like the tempo's....

God bless to you and your family.

We had a nice family day as well.

From Kory on Sun, Jun 21, 2009 at 21:53:32 from 24.116.159.75

Great work and happy father's day. Like you I ate too much.

I hope the course becomes so easy for you to run. God is your strength.

From Barry on Sun, Jun 21, 2009 at 23:53:57 from 67.60.189.215

Sounds like you had an awesome day. Great day at church, a full stomach and great family time and you even had time for a ten miler. Can it get any better than that? Now to my question about running the Pocatello marathon? I think i will be, but Steve Ashbaker (another person on the blog) asked me to run a marathon with him and so i am waiting for him to get back to me about that. But if nothing works out with him i will for sure run the Pocatello Marathon. I have been doing a lot of training on the course with Kory and i am almost feel like i am ready. Are you interested in running the Pocatello Marathon? You could stay with me and my wife, i have lots of room in my house. Anyway, something to think about. Have a great night!

From rockness18 on Mon, Jun 22, 2009 at 17:25:44 from 69.183.252.159

Todd, thanks, glad to hear your day went well.

Kory, thanks...my endurance is 100% stronger than last year at this time, yet it might take a little time to build back some speed. These races force me to run harder than I would on my own.

Barry, great to hear! If I'm correct, this would be your first marathon. I think you will do quite well, based on the past year of training. Thank you for the invitation...Kory also expressed a willingness to host. One day of would love to run the course as well as meet you guys, however, this year I have a church conflict on the same weekend. Have a great week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

After a full weekend, felt it wise to keep it short and slow today.  5 miles @ 8:30 pace.

Saucony Trigon 5 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.504.002.000.0012.50

Ran 11.5 miles out through Morris in the sprinkling rain in 1:22:17 (7:09 pace).  Ran 1 extra for "cooldown".  Feel good about my workout variety. 

Mizuno Wve Inspire 5 Miles: 12.50
Weight: 0.00
Comments
From Mike Warren on Tue, Jun 23, 2009 at 22:06:27 from 208.117.124.133

Your really putting up some fast paces. I am guessing its getting easier to hold. Another great day, nice job!

From rockness18 on Tue, Jun 23, 2009 at 23:34:08 from 69.183.233.238

thanks Mike...I really pushed today, so I'll need to stay recovery mode for a few days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.004.100.0011.60

Jogged our 7 mile road race course...took a detour to the track in the midst of the run and decided to go 1-mile at a pace I felt I could maintain "comfortably" or "realistically" (might be a better term) for a 5k- never looked at my watch until finishing (6:12)...jogged 2 more laps...continued on the course until reaching Whites Woods and decided to run the 5k trail course...really had to dig deep to do this, yet was able to pull off a 19:43 time (6:22 pace)...it was a bit buggy and muggy and I was totally sweating like a moose...continued back onto the street to finish the original course I started...total of 11.6 miles.  Plan on recovery runs for the next two days.

Saucony Tangent III Miles: 11.60
Weight: 0.00
Comments
From RivertonPaul on Wed, Jun 24, 2009 at 18:41:01 from 67.42.27.114

Rock solid!

From jtshad on Thu, Jun 25, 2009 at 11:44:09 from 204.134.132.225

Great run, you are really training well right now. Good luck at the race!

From rockness18 on Thu, Jun 25, 2009 at 14:26:54 from 69.183.253.219

Paul, thanks...I don't usually comment on your blog due to like 16-20 reponses every day...yet I read and enjoy!

Jeff, thanks. I leave for Africa in two weeks, so I'm hoping I won't lose too much fitness over that time (12 days with potentially no running). At the same time, our mission trip will probably put the whole running thing in perspective for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Noon:  Nice easy run with Rick at recovery pace (9min) for 6 miles...may run again in early evening.

PM:  Warm and humid late this afternoon (mid-80's).  Started out w/a very comfortable pace, felt good, so decided on mile 5 to take the longer route, was naturally able to pick up speed and finished 11.5 miles in 1:24:34 (7:21 pace).  Walked for some water and finished with an extra 1.5 home.  Felt very good today.

Saucony Trigon 5 Miles: 19.00
Weight: 0.00
Comments
From JimF on Thu, Jun 25, 2009 at 14:29:45 from 68.58.93.124

Your training seems to be going really good. Keep up the good work.

From rockness18 on Thu, Jun 25, 2009 at 14:40:35 from 69.183.253.219

thanks Jim...I feel as healthy as I've ever felt. Maybe not as speedy, but the additional mileage is becoming much more managable. Hopefully it will pay off for this Fall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Missed my window of time to run...once ready, huge thunderstorms struck.  Went to the gym and did 3 miles on the TM...nothing too exciting.

Saucony Progrid Rides Miles: 3.00
Weight: 0.00
Race: Norwalk Lightfoot Summer Series (5.11 Miles) 00:33:14, Place overall: 13, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.253.008.210.0016.46

Drove down to Norwalk for a 5-mile race w/approx 150-60 runners.  Good day for running.  My goal was to pull off as even pace a run as possible and continue my summer improvement.  It's a little bit of a challenging course with rolling hills- mile 4 is mostly uphill and the last half mile is uphill...the course was not fully marked and mile 4 was definitely off a bit, yet I was able to get a reliable measurement for both mile 1 and the entire course (5.11).  Here's the best I can do with splits...

Mile 1:  6:26 (mostly flat + some uphill...ran very conservatively)

Mile 2:  ???  (no mile marker or I just missed it...one downhill then mostly flat)

Mile 3:  19:22 (still feeling very steady...I think mile two was faster because mile 3 had an uphill section)

Mile 4:  26:25 (this mile was mostly uphill, yet I think it was still off a bit...I kept a very steady pace...breathing fine, feel good)

Mile 5:  33:14 (picked up up a bit...last half mile was uphill, yet I still think I ran faster than 6:49...probably could have dug deeper, but nobody was within 100 yards of me either way)

Again, it's hard to know precise splits (only used stopwatch), but feel as though I kept the same pace throughout and even kicked it in a tiny bit at the end.  6:30 pace was my goal and I was able to achieve it.  Also, I pr'd on this course from last year by 1min 50 seconds...hope to keep shaving time of the shorter distances.  Plan on going to the lake with family and will get a second run in only if time permits...

 

PM:  2.5 mile warm-up, then ran our 7.1 road race in 3 portions- 2 tempos + 1 mile "cooldown"...

1st tempo (5k):  19:46 (6:23 pace...may have used up my threshold miles for the day)

-2min rest- (wrung my shirt out a few times)

2nd tempo (3 miles):  20:41 (6:54 pace...I'll count this mp even though it felt like tp)

- 1 mile "cooldown"

9.6 miles total for the afternoon.

Saucony Tangent III Miles: 16.46
Weight: 0.00
Comments
From Kelli on Sat, Jun 27, 2009 at 13:35:06 from 71.219.76.64

WOW!!! Great race. You are super speedy. Good luck with your continued summer improvement!

From Burt on Sat, Jun 27, 2009 at 17:22:24 from 98.167.151.26

Great job Mr. Rockness. Keep up the good work!

From Mike Warren on Sat, Jun 27, 2009 at 18:57:59 from 208.117.124.133

Very impressive race! Thats huge to knock off that much time from the previous year. Man you just keep improving, what an animal!!

From rockness18 on Sat, Jun 27, 2009 at 20:14:23 from 69.183.233.238

Kelli- thanks...looks like you had a great race today as well!

Burt- thanks...I'll keep plugging away.

Mike- thanks as well...hoping my times keep going down like they did last summer. You've been looking great...the bq's getting close!

From allie on Sat, Jun 27, 2009 at 21:27:36 from 65.160.29.66

nice job today. excellent splits! very cool.

From Kory on Sun, Jun 28, 2009 at 10:56:43 from 134.50.223.250

Great job in the race and achieving your pace. It makes it exciting when you see your goals met. You have so much potential ahead of you.

From rockness18 on Sun, Jun 28, 2009 at 16:42:08 from 69.183.233.238

Allie, thanks. My splits have been all over the place in the past, so this is definitely something I feel good about.

Kory, thanks as well. I hope to keep improving...slowly, but surely. Also, nice job with your run yesterday. You had quite the workout!

From JimF on Mon, Jun 29, 2009 at 09:59:00 from 68.58.93.124

Great job on the race. It is amazing the improvement that you have made over the last year. I'm sure there are lots more PRs to come this year.

From jtshad on Mon, Jun 29, 2009 at 15:29:16 from 204.134.132.225

Great race and congrats on the PR!

From rockness18 on Mon, Jun 29, 2009 at 22:10:23 from 69.183.233.238

Jim, Jeff- thanks! You've both been a big encouragement to me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Nice, slow recovery run- 12 miles at an 8:40ish pace.  Legs feel strong. 

Saucony Trigon 5 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.703.000.000.0010.70

Ran outside with Ed today through Goshen.  Mid-80's and a bit humid.  There were a couple downhill patches in the shade which gave tremendous relief.  We started out at about a 7:40ish pace, work our way down to a few sub-7's (mostly downhill) and then finished off on a tough uphill at around a 7:45-8ish pace.  Overall, probably averaged 7:15-40 for most of the run.  Very rolling course and Ed definitely pushed me today. 

Saucony Trigon 5 Miles: 10.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Ran 10-miles with Ed through a hilly course.  Overall, held about a 7:05-10 pace w/3 sub 7's near the end.  Good finish to the month!

Mizuno Wve Inspire 5 Miles: 10.00
Weight: 0.00
Comments
From Mike Warren on Wed, Jul 01, 2009 at 10:59:53 from 207.50.149.221

Yes, great finish to the month! Your really looking strong, nice work!

From rockness18 on Wed, Jul 01, 2009 at 17:39:34 from 69.183.233.238

thanks Mike...definitely not feeling it today.

From RunnerAdam on Thu, Jul 02, 2009 at 01:58:34 from 72.211.201.190

I see your marathon PR pace was 7:16 min/mile. I'm shooting for that same time and was wondering what you do in training for a marathon pace to give yourself some safety factor in finishing at your goal time.

From rockness18 on Thu, Jul 02, 2009 at 18:16:09 from 69.183.233.238

Adam,

There were a few keys to my training last summer. First, I tried to average 10-miles per day. This took me a couple months to achieve- 50's in June, 60's in July, 70's by Aug/Sept. Secondly, I tried to get a long-run every other weekend (2-20 milers per month). Third, I tried to work my way towards making 7-minute miles easier (at least one longer tempo run per/week, sometimes broken up- building my way up to a 13-14 mile run just under 7/min pace- 1/2 marathon 1 month before marathon).

I'd also mix in a road race every other week or so (5k's, 5-milers, etc.), yet as I got to September, my goal was to run near 7-minute pace as much a was safely possible and worried far less about faster speeds(even on slow days, throw in at least 1 or 2 7-minute miles to get the feel). On marathon day, I decided to start out with a 7:10-15 pace, so that if I slowed down later on, I'd have banked some time. However, I was pleasantly surprised to be able to hold pace most of the run.

Consistency was the key. Diet also helped (I lost at least 20lbs last summer from 200 to 180lbs). Feel free to look at my training from last summer and take advantage of the "training review" section on the discussion board...many of the elites are willing to give very helpful comments. Good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Strange day...raining out, so went to the gym to do TM.  Just way too tired, so packed it in after 2 miles.  Lacking sleep for the past week, so hope to get some rest this weekend.  Several deaths in our church this week (all in their 90's) which has made for a busy couple of days. 

Saucony Tangent III Miles: 2.00
Weight: 0.00
Comments
From jtshad on Wed, Jul 01, 2009 at 18:05:32 from 204.134.132.225

When you you go on your mission trip?

From rockness18 on Thu, Jul 02, 2009 at 18:18:22 from 69.183.233.238

Jeff, one week from Monday. Really excited- things have come together quite well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran 12-mile loop near Morris.  Kept 7:30 pace for the first 10 and then did "cooldown" pace for final 2-miles.

Mizuno Wve Inspire 5 Miles: 12.00
Weight: 0.00
Comments
From Kory on Thu, Jul 02, 2009 at 18:57:14 from 134.50.89.33

Nice work. Yesterday's rest I'm sure really helped. Our bodies definitely let us know when they break down.

From rockness18 on Fri, Jul 03, 2009 at 13:35:00 from 69.183.233.238

thanks...yeah, I was trying to function on very little sleep this week. Feeling better now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.005.009.25

Storm was brewing outside, so went to the gym and did both weights + TM.  Amazing how much a couple nights of full sleep can help. 

Did 2 mile warm-up and then began a 1-mile repeat workout.  Ran 5 x 1mile @ 6min pace with .25 miles between efforts.  Probably could have kept going, but was beginning to spray my neighbors + needed to take a pit stop.  Took bathroom break and finished with a few extra slow miles.  Did 9.25 miles total. 

Saucony Trigon 5 Miles: 9.25
Weight: 0.00
Comments
From JimF on Fri, Jul 03, 2009 at 17:28:53 from 68.58.93.124

Nice workout! Those mile repeats are excellent for building strength and speed. Enjoy the 4th!

From RunnerAdam on Sat, Jul 04, 2009 at 02:53:39 from 72.211.201.190

Awesome speed work. Thanks for the tips!!

From rockness18 on Sat, Jul 04, 2009 at 15:46:47 from 69.183.233.238

Jim, thanks...enjoy your 4th with family.

Adam, thanks as well. Your running has been really solid. btw- noticed you mentioned running by the bay...back bay? We lived very close to there for a couple of years and my uncle lives on Santiago (street on off Irvine Ave where the bike path starts). Beautiful area to run...just wish it was longer.

From RunnerAdam on Tue, Jul 14, 2009 at 03:04:02 from 72.211.201.190

Yep. Back Bay course is a 10.5 mile loop that runs into an irvine trail near jamboree which extends for another 10 miles to the Irvine Spectrum. I usually either loop the back bay or run the inland route but both do lack altitude and hills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

Decided to run with my light trainers today.  I have used them for my last two marathons and both times my feet began to really hurt around mile 18.  The feet held up fine for all 20 today...it's made a difference working them in more often to my weekly workouts.  Didn't get out until 11am, yet was fortunate to have the sun behind the cloud for the first 2/3 of the run.  Started out at a fairly brisk speed and was able to hold a 7-minute pace all the way through mile 10...miles 11 and 12 were tough uphill, including a 1/4 mile hill with a 9% grade...did those two miles in 16 minutes to close out the first 12-mile loop in 1:26:02 (7:10 pace)- a personal best for me on that particular loop...stopped by the house to change socks (squishing pretty good) and grab a drink of water...the went straight into an 8-mile loop.  The sun began to come out and my legs were feeling it a bit, but I pushed my way through with a decent time- 59:19 (7:25 pace).  Thus, overall I ran 20 miles on a fairly hilly course in 2:25:21 (7:16 pace)...I'll take it!

Saucony Tangent III Miles: 20.00
Weight: 0.00
Comments
From Robert on Sun, Jul 05, 2009 at 09:32:30 from 67.41.243.121

You earned your ice cream cone on this run. Great job!

From JimF on Mon, Jul 06, 2009 at 12:28:09 from 166.129.230.193

Wow! Great long run. Awesome pace especially for a hilly course. Have you decided on your next marathon? You are certainly ready.

From rockness18 on Mon, Jul 06, 2009 at 16:28:32 from 69.183.228.127

Robert- thanks, I literally did end up eating ice cream by the end of the day.

Jim- next marathon with be mid-October...same one I did last year (Bay State)...I'm just hoping to pr and then might run a second one in Baltimore on Thanksgiving weekend- perhaps shoot for the sub-3hr. I'm leaving for Africa next Monday (2 weeks), so not sure how the break will affect my current training.

From Robert on Mon, Jul 06, 2009 at 16:52:34 from 67.41.243.121

Alright!! Africa = altitude training, but don't ask me for route directions. Seriously, the Lord is with you and will keep you safe during your journey.

From JimF on Tue, Jul 07, 2009 at 16:50:09 from 166.129.171.56

That is awesome that you are going to Africa. That is certainly more important and impressive than anything than we can do running. I pray you have a safe and productive trip. You have a great endurance base and you will be able to pick back up easily on the training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest...enjoyed holiday weekend with family and friends.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.360.000.003.6410.00

Thought I'd try a different type of speedwork today.  Missed opportunity to run in the morning and was 80 degrees by lunch break.  Did the following TM workout...

20 x 1 minute @ 5:30 pace (w/1minute recovery jogs)

Ran 3 miles warm-up, 5.65 in the literal workout, and another 1.35 to complete 10 miles total.  Workout seemed way easy, so next time I might do 90-seconds with 1 minute recovery jogs or ramp up the incline a bit. 

Saucony Trigon 5 Miles: 10.00
Weight: 0.00
Comments
From Mike Warren on Tue, Jul 07, 2009 at 12:24:16 from 207.50.149.221

That does not sound easy to me. I would be looking at the watch the whole time, thinking 1 min please come! Nice workout.

From rockness18 on Wed, Jul 08, 2009 at 19:03:46 from 69.183.233.238

Probably an overstatement to say easy, yet definitely managable. thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.006.100.0010.20

Ran 10.2 miles today in the following breakdown...

- 3 mile warm-up

- 1st 5k of local road race in 19:33 (6:18 pace)

- walked back to the 3 mile marker

- miles 3-6 of road race course in 19:37 (6:32 pace)

- jogged final 1.1 miles

 

Felt good about today's effort, especially following TM workout from yesterday.  I'm finding my base beginning to feel strong and am recovering much more quickly from bigger workouts.  Hopefully I won't lose too much fitness while in Africa.

Saucony Tangent III Miles: 10.20
Weight: 0.00
Comments
From Britta on Wed, Jul 08, 2009 at 13:07:45 from 72.130.108.181

Super funny blog title!!! My tummy is grumbling right now!! I can't remember if your wife has a fast running blog?

From rockness18 on Wed, Jul 08, 2009 at 19:02:44 from 69.183.233.238

Britta,

Yeah, seems like the more I run the more I eat. In regards to the wife, I'm working on her. Although she's been hesitant to blog (overcommitted to facebook), she's been running very regularly (4-5 miles a day) and making great strides. Hope your running's going well!

From Britta on Wed, Jul 08, 2009 at 19:19:31 from 72.130.108.181

So funny! I have the opposite problem. I refuse to join facebook because with that and the fast running blog I would completley ignore my children.

We were on vaca last week and my husband and I ran together a few days (gma and gpa babysat). It is so nice to have a spouse have the same interest in fitness.

From rockness18 on Thu, Jul 09, 2009 at 14:37:01 from 69.183.228.127

Nice...gotta love the grandparents!

From RivertonPaul on Thu, Jul 09, 2009 at 15:10:28 from 67.42.27.114

I'm envious of your progress. Way to go.

From rockness18 on Thu, Jul 09, 2009 at 22:32:24 from 69.183.233.238

thanks Paul...definitely felt it today (Thurs)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.100.000.0013.10

Crunched for time today, but wanted to get a longer run in.  Decided to attempt a progressive run.  Wasn't sure how I'd hold up, but things worked out just fine...

1st 5 miles:  38min (7:36 pace...flat + 1.5 miles uphill)

- 1/2 mile jog-

2nd 2.5 miles:  18:30 (7:24 pace...rolling, yet at least 1.5 miles down...very comfortable)

- 1 mile jog-

3rd 3.1 miles:  20:26 (6:35 pace...pushed it pretty good on the trail course...felt nice to have a softer surface)

- 1 mile jog-

 

13.1 miles total...was able to complete it all in about 1:45...included one stop for water before running the trail course.

Saucony Trigon 5 Miles: 13.10
Weight: 0.00
Comments
From Robert on Wed, Jul 08, 2009 at 20:52:04 from 67.41.243.121

You think you can run while in Africa? Some locals might be able to hook you up with a group. That would be exciting, perhaps a little scary, but rewarding I bet. Probably optimistic thinking on my part. I ran while vacationing in Rio, but I stuck with tourist type locations and stayed away from the bad areas. I think running transcends boundaries and has a basic element that all people can relate and appreciate at some level.

From rockness18 on Thu, Jul 09, 2009 at 14:35:04 from 69.183.228.127

Robert, not so sure, yet it will definitely not be a priority. The change of pace will probably be good for me and I hope to come home with renewed energy (both physically and spiritually).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.600.000.000.0014.60

Ran the dreaded "Pie Hill" course.  Crazy hard hills.  It's a 15.1 mile route, but I was fairly depleted by mile 14.  Ran/walked it to the end from there.  Did first 14.6 in 2 hours- 8:22 pace. Was keeping about a 7:40 pace until midway on mile 13. 

Mizuno Wve Inspire 5 Miles: 14.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Gorgeous day...did quick weight workout, then ran 6 recovery miles in Whites Woods at 9min pace.

Saucony Trigon 5 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.003.103.0017.35

Ran 3-miles to the track and then began a "speed" session as follows...

 

3x 400 (1 lap jog between):  89, 84, 79

3x 800 (1 lap jog ):  2:54, 2:52, 2:52

3x 400 (1 lap jog):  82, 78, 76

 

Was able to keep all the above (5.25 miles total on track) at a very controlled pace.  Continued on by jogging 2 more miles to Whites Woods.  Took 2 minute break to stretch and then ran the 5k course in 19:25 (6:16 pace).  Felt good about the effort and am beginning to be able to hold pace much more easily (verses 6 min mile 1 and 6:50 mile 3).  Got a quick drink of water and jogged 4 miles back home...17.35 miles total for the day. 

Saucony Tangent III Miles: 17.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest.

Weight: 0.00
Comments
From jtshad on Mon, Jul 13, 2009 at 11:50:29 from 204.134.132.225

Good luck, have fun and be safe on your Africa trip!

From rockness18 on Mon, Jul 13, 2009 at 11:51:45 from 69.183.233.238

thanks Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

Couldn't get out for a run before 9am (wife had to get one in), so by then it was beginning to heat up a bit.  Kept a comfortable pace w/2 mp miles mixed in and was able to get through 20 miles in 2:48:18 (8:25 pace).  Our flight takes of this evening for Uganda. 

Mizuno Wve Inspire 5 Miles: 20.00
Weight: 0.00
Comments
From JimF on Wed, Jul 15, 2009 at 21:34:55 from 166.214.148.135

Nice way to finish up before heading to Africa. Hope it is a great trip!

From smally on Wed, Jul 22, 2009 at 11:39:41 from 74.210.30.253

miss my buddy.

Hope your trip was everything and more.

Todd

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Awesome trip...many lives were changed.  Spent Thursday on the Nile River in class 5 rapids, Friday and Saturday on a plane, and just ran 10 miles off 40 hours with no sleep.  Gotta get the sermon ready for tomorrow then I'll crash!

Mizuno Wve Inspire 5 Miles: 10.00
Weight: 0.00
Comments
From smally on Sun, Jul 26, 2009 at 21:19:22 from 74.210.30.253

good to have you back.

From JimF on Tue, Jul 28, 2009 at 09:55:30 from 68.58.93.124

Welcome back! Good to hear you had a great trip and made a big impact on the area you visited. Hope you get some well deserved rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.000.000.0013.00

Ran 13 miles and attempted two tempo's within...

1st tempo:  4.5 miles in 31:06 (6:55 pace)

-2 min break-

2nd tempo:  4.25 miles in 31:09 (7:20 pace)

 

Definitely began to slow down in the 2nd tempo...legs may need a few days to rebound from 2 week break.  Finished up with jog to round out mileage at 13.

Saucony Tangent III Miles: 13.00
Weight: 0.00
Comments
From Kory on Tue, Jul 28, 2009 at 13:04:23 from 134.50.89.33

Nice workout. Two tempos are tough. The second one is always tough getting the legs going again. The fact that you attempted it is a good fitness gain and training.

From rockness18 on Tue, Jul 28, 2009 at 21:02:30 from 69.183.233.238

Kory, thanks. I went a couple of weeks without running, so I was really weak by mile 7 or 8. Hopefully I'll regain strength quickly. God is doing amazing things in Uganda...pretty dynamic ministry going on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.504.500.000.0010.00

Ran 10-miles incorporating 2 tempos...

1st 4.5 miles:  31:18 (6:57 pace)

- 5 minute break-

2nd 4.25:  30:50 (7:15 pace)

- 1.25 "cooldown"-

 

Felt ok with times in light of mid-80's weather with high humidity.  Overall felt good, but still need to regain legs a bit. 

Mizuno Wve Inspire 5 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.000.001.305.00

Did a 5-mile "recovery run", yet threw in 4 2-minute strides at 6min pace in the mix.  Hope to do a longer run tomorrow before leaving for vacation.

Saucony Tangent III Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Tough run today...probably ventured out a little too late.  Couldn't get out until 10:30am and then attempted a 20-miler in 80 degree heat with strong humidity.  Was doing ok until mile 17 when the wheels came undone...was keeping an 8minute pace until the final 3 miles- walked 1/4, ran 3/4 for final 2 miles.  At least I got it in before leaving for vacation this afternoon. 

Saucony Trigon 5 Miles: 20.00
Weight: 0.00
Comments
From Barry on Thu, Jul 30, 2009 at 14:31:56 from 67.61.238.49

WOW, great run today! What is mileage goal for this week?

From smally on Thu, Jul 30, 2009 at 15:11:05 from 209.195.83.50

Now you can really enjoy your vacation!

Those runs happen to all of us and they make us stronger, I will probably have the same thing tomorrow.

Enjoy

From RivertonPaul on Thu, Jul 30, 2009 at 15:12:30 from 67.42.27.114

Nice persistence.

From RunnerAdam on Fri, Jul 31, 2009 at 19:45:44 from 64.203.8.245

Nice workouts this week. Very inspiring on the tempo pace runs with the two speeds.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM:  6

PM: 4

All on TM at hotel.  Went with family to Red Sox game in Camden Yard.

Saucony Progrid Rides Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 quick miles out next to the Chesapeake Bay.

Saucony Progrid Rides Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.503.001.001.5011.00

Arrived at hotel at 1:30 am...wide awake, so put a quick 5 miles in on the TM at 2:15 am.

Ran barefoot on the beach in the evening.  Alternated fast miles- 6:55, 6:26, 5:40! (wind was at my back).

Barefoot Miles: 6.00Saucony Progrid Rides Miles: 5.00
Weight: 0.00
Comments
From jtshad on Mon, Aug 03, 2009 at 16:21:17 from 204.134.132.225

A little late, but welcome back! Sounds like you are having a great vacation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8 mile run in the morning followed by 4 in the early evening.

Barefoot Miles: 2.00Saucony Progrid Rides Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.003.000.0013.00

7 mile run in the morning then 6 miles in evening barefoot on beach...3 threshold (6:09, 6:08, 6:01)

Barefoot Miles: 6.00Saucony Progrid Rides Miles: 7.00
Weight: 0.00
Comments
From Barry on Wed, Aug 05, 2009 at 17:15:42 from 67.61.234.251

Nice run yesterday morning. Running on the beach that is a little tougher than running on the road. Good job!

From rockness18 on Mon, Aug 10, 2009 at 08:13:18 from 72.255.7.41

thanks...i really enjoy running on the beach (other than working through a few blisters).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Five miles in the morning (TM) and 6 in the afternoon on the beach. 

Barefoot Miles: 6.00Saucony Progrid Rides Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.003.0014.00

Five miles in the morning, 3 of them at 6:40 pace.  9 miles in the afternoon on the beach- first 6 alternated "fast miles" with 3 @ sub-5:45.  Did the final 3 miles with my wife.

Barefoot Miles: 9.00Saucony Progrid Rides Miles: 5.00
Weight: 0.00
Comments
From JimF on Fri, Aug 07, 2009 at 09:38:45 from 68.58.82.233

You are doing a great job getting the miles in while on vacation. Hope you have a great time!

From jtshad on Sat, Aug 08, 2009 at 12:07:03 from 69.20.183.178

Awesome job on the vacation running and great speed session today!

From rockness18 on Mon, Aug 10, 2009 at 08:12:29 from 72.255.7.41

thanks...having a great time...i love running on the beach.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Got 12 miles done in the morning- very hot and humid...ran 5 in the afternoon with my wife on the beach.  

Barefoot Miles: 5.00Saucony Progrid Rides Miles: 12.00
Weight: 0.00
Comments
From smally on Fri, Aug 07, 2009 at 23:45:18 from 74.210.30.253

big week, great job.

From Mike Warren on Sat, Aug 08, 2009 at 10:47:46 from 208.117.124.133

Wow, impressive week!

From rockness18 on Mon, Aug 10, 2009 at 08:11:37 from 72.255.7.41

thanks...i also think i'm one of the few people on this earth who can run 90 miles in a week and still gain 4 pounds.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.000.003.0012.00

AM:  5 miles on TM w/final 3 @ 6:40 pace.

PM:  7 miles on beach- alternated pace w/3 miles under 6min.

Good week of running...hopefully have my base back from 2 weeks off in Africa.

Barefoot Miles: 7.00Saucony Progrid Rides Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.002.0013.00

Warmed up 3 miles, ran 2 mile repeats (5:56 each) and then cooled down with a couple miles. (Hotel TM)

PM:  6 miles on the worst hotel TM ever...still got 'em in though.

Mizuno Wve Inspire 5 Miles: 6.00Saucony Progrid Rides Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.006.00

In VA today...96 degrees at 6:30pm.  Attempted track workout.  Warmed up 2 miles, did 4x440 w/1 lap recovery (76, 82, 79, 84).  Brutally hot- 96 degrees + humidity.  Drank water and then did 8 x 100 strides with 100 recovery in between.  Glad to get this one done with.

Barefoot Miles: 2.00Saucony Progrid Rides Miles: 4.00
Weight: 0.00
Comments
From Barry on Tue, Aug 11, 2009 at 22:04:08 from 67.61.238.49

Great speed work today! I also do the i do the 8 x 100 strides. I am really impressed how much they help with my speed. Also you can try with a 2 mile warm up and 5x4-minute fartlek or 7x3-minute or 10x2-minute @ 6:30/mile. Recovery is half the interval time. That really work great for building speed. Just a suggestion.

From rockness18 on Wed, Aug 12, 2009 at 10:26:23 from 24.125.152.193

Barry, thanks for the suggestions. I feel I have much room for improvement in the area of speed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in VA before our final stretch on the road.

Saucony Progrid Rides Miles: 10.00
Weight: 0.00
Comments
From JimF on Wed, Aug 12, 2009 at 20:57:11 from 67.110.22.130

Nice running and have a safe trip back.

From rockness18 on Thu, Aug 13, 2009 at 18:21:25 from 69.183.230.143

thanks...good to be back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.000.000.0011.00

Felt a bit sluggish today, yet still wanted to get in a longer "tempo".  Started with 1-mile warm-up and then ran 5 miles through the hills to Morris in  35:53 (7:11 pace).  Mile 5 was mostly uphill and I began to sweat like a bear.  Took a two minute break and headed back through the hills into town in 36:20 (7:16 pace)...a bit tough with my squishy shoes- felt 5lbs each.  Legs were dead at the end, yet happy with the effort.

Weight:  180 lbs (Hope to be low 170's by mid-October)

Saucony Tangent III Miles: 11.00
Weight: 0.00
Comments
From smally on Thu, Aug 13, 2009 at 21:27:58 from 74.210.30.253

Hope you had a good holiday, what a summer!! And you still have it.

We are getting closer, the 121 half was a real confidence booster for me, hopefully the increase in miles will be what I need. I thank you for that because I really think going from 50/week to almost 70/week has to make a difference.

From JimF on Thu, Aug 13, 2009 at 21:45:18 from 68.53.178.164

I'm sure that the travel has an effect plus the weather is tough right now. Good run in those conditions.

From rockness18 on Fri, Aug 14, 2009 at 14:54:43 from 69.183.230.143

Todd- I'm happy to have "maintained" a bit through a full month of world wide travel...yes, your additional mileage has paid off tremendously. Keep it up and I think you'll be surprised by you Fall marathon time.

Jim- I don't know how you can consistently pull of the kind of travelling you do while keeping up the running. I've gotten a taste of it this month...did ok, yet don't think I keep it up year round.

From JimF on Fri, Aug 14, 2009 at 17:04:53 from 98.214.106.95

Sometimes I wonder if I am keeping up on the running while traveling. I definitely have my ups and downs. Would like to get up into the higher mileage like you have been doing. Maybe now that the kids are back in school....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.250.000.000.0017.25

late AM:  10 miles through the hills- hot, humid, and a definitely difficult towards the end...I'm looking forward to milder temperatures. 

PM:  An easy 7.5 miles.

Saucony Tangent III Miles: 7.50Saucony Trigon 5 Miles: 10.00
Weight: 178.50
Comments
From Burt on Sat, Aug 15, 2009 at 12:52:14 from 98.167.151.26

Nice miles this week Mr. Rockness.

From rockness18 on Sat, Aug 15, 2009 at 12:54:32 from 69.183.230.143

thanks Burt! How's the running going?

From Burt on Sat, Aug 15, 2009 at 12:55:25 from 98.167.151.26

I'm getting a little more consistent.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.002.003.009.75

Decided to get a weight workout in at the gym + a little running.  Did free weight squats for the first time since Boston...may need to work them in a little more with light weight.  Ran 4 miles on the TM- 2 warm-up + 2 at 6:15 pace.  Hope to run again early evening...

Got a little speedwork done in the evening on our TM...way too humid/hot to stay on very long...even changed my socks.  Ran a 6min pace for 3 miles, broken up with .25 mile jogs (1.5, .25. 1.0, .25).  Good part...my energy level feels up again. 

Mizuno Wve Inspire 5 Miles: 4.00Saucony Tangent III Miles: 5.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.752.000.000.258.00

Sore today from yesterday's squats + speedwork.  Ran 2-miles down to the track and then ran 3 miles on the track (7:28, 6:36, 6:26)...got a drink of water between miles 2 and 3- absolutely soaked with sweat.  Did an extra 400 at just under 6min pace to help my legs get more used to the feel of speed.  Ran another 3/4 "cooldown" on the track and then 2-miles home.  Part way through the workout, a fox began to circle around the track and then poked his head inside the fence.  I charged him with a handful of rocks and he backed away...probably just curious, but I was still uncomfortable with how close he got. 

I'm now hoping to get in as many miles close to 6:30 as possible.  Even on slower days want to get a minimal of 2 under 6:40.  I did that last summer with 7:30/pace and times began to plummet.  Also, getting more disciplined with the diet.  My first test for Fall will be a 20k on Labor Day (I'm nowhere near ready, but am now starting to get into competitive mode).

Mizuno Wve Inspire 5 Miles: 8.00
Weight: 0.00
Comments
From Brian on Sun, Aug 16, 2009 at 21:06:47 from 24.57.193.132

Dave...A quick question....Do you think that 10 or 14 mile tempo runs are as effective or less effective than 1 mile repeats for marathon speed training. Thats what I've been doing....not sure if thats the best thing for longer distance speed. I just don't seem to have that 5 or 10k speed but I seem to make it up in the longer distances.

From smally on Sun, Aug 16, 2009 at 21:15:30 from 74.210.30.253

Fox probably thought to himself who is that speeding around the track and wanted to join you. Poor little guy...

From rockness18 on Sun, Aug 16, 2009 at 23:13:38 from 69.183.230.143

Brian,

I think I'm similiar to you. There are folks in my area who can kick my butt in 5k/10k's, yet I can beat several of these folks decisively in 1/2 to full marathons. If I were you, I'd focus more on the longer tempo's for this Fall. You seem to keep improving and they're less risky for an injury (you're so close to that BQ).

Personally, in this stage of my "running career", the longer tempo's seem much more effective for distance races. However, I'm realizing I'm close to leveling off in my improvement and the mile-repeats may become more valuable in my future if I want to reach that next level.

From rockness18 on Sun, Aug 16, 2009 at 23:16:36 from 69.183.230.143

Todd, yeah, I was just picturing that lady from Runner's World who got attached by the little fox and carried him on her arm for like a mile before throwing it into the trunk of her car and rushing to the emergency room.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.002.0010.00

Ventured out to do a 12-mile run, however, brutally hot and shut down things early.  May try to go again after dinner. 

Hit the TM in sweltering humidity/heat. Did 2 mile warm-up followed by 2 miles in 12 minutes.

Saucony Tangent III Miles: 10.00
Weight: 0.00
Comments
From smally on Mon, Aug 17, 2009 at 17:48:25 from 209.195.82.206

Just like my run on Sunday, crazy humidity, really we are ticking time bombs out there its actually dangerous if you think about it.

I had a pretty good 800's today but it was actually humid I thought in the gym. Was going to run tonight but I am going to give the kids everything I got when I get home.

Take it easy in this heat.

From rockness18 on Mon, Aug 17, 2009 at 23:14:40 from 69.183.230.143

Yeah, good call. I felt really good at the start, but didn't want to get caught in "no-man's-land". I'll be careful for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.002.002.5012.00

AM:  Got out early and decided to get my 6:30 pace miles done right away...jogged a quarter and then did 2 in 12:52 (first mile had downhill).  Did 3/4 miles on track and head back home for 5 miles total.

PM:  Way too hot, so went to the gym for TM and weights.  Did 2 mile warm-up, 2 mile progression run (up to 6min pace), and then 2.5 miles at 6min pace...finished off with 1/2 mile "cooldown".  Spent 15 min on weights doing legs.  12 miles total today.

Saucony Tangent III Miles: 5.00Saucony Progrid Rides Miles: 7.00
Weight: 177.00
Comments
From JimF on Tue, Aug 18, 2009 at 21:56:25 from 67.173.27.108

Looks like you are back in the groove and running great.

From rockness18 on Wed, Aug 19, 2009 at 23:35:22 from 69.183.230.143

Thanks Jim...it's been hot, yet I'm feeling much better than I did all Spring/early Summer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.001.003.0011.50

2-mile warm-up on TM...15 minutes with weights.  Ventured out for a run in the woods, kept a slow pace for 2 miles, picked it up for 1 (6:10), and then coasted back to the gym.  Closed things out with one final mile on TM to get the legs moving a bit and did .5 at 6min pace and then closed with "cooldown".  Really would have loved to have the entire run outside, just too hot a time of day.  7 miles total...

 

Had time for a quick workout on TM in basement, blazing hot.  Did 1-mile warm-up followed by 5x800 (3min, 2:58, 2:56, 2:54, 2:53) with 1/4 mile jog between sets.  Felt good throughout, very controlled, and would have kept going if my shoes weren't squishing so much and the TM wasn't getting dangerously slippery.  Legs feel good and I'm optimistic about peaking at the right time for a mid-October marathon.  Hope to keep throwing in daily 6minute bursts + stretch the runs out a bit this weekend. 

Saucony Tangent III Miles: 4.50Saucony Progrid Rides Miles: 7.00
Weight: 0.00
Comments
From smally on Wed, Aug 19, 2009 at 21:55:43 from 74.210.30.253

Need your advice. Had a decent long run today 22 miles, I can either race a 10 miler on Saturday bit of a inconvience for family work but have the green light or skip it and do another long run on Friday?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.005.002.0015.00

Got my first workout in at the gym on the TM- ran 3 easy, 3 @ 6:27 pace, and finished with "cooldown" mile.

Ran with my 4-year-old in a 3k (1.9 miles)...she did it in 22:07 and came in 2nd place for 5 and under (turns 5 in January)...came home and did TM work-out...1-mile warm-up, 2 miles @ 6:22 pace...5 minute break to take my shoes off and sweat (so as not to get too squishy)...back on the TM for 2 miles @ 6min pace and then a 1-mile "cooldown"...6 minutes is beginning to feel alot easier...plan to spread out these runs over the next couple of weeks...maybe do a 5-miler at 6-minute pace by September??

Mizuno Wve Inspire 5 Miles: 2.00Saucony Tangent III Miles: 6.00Saucony Progrid Rides Miles: 7.00
Weight: 0.00
Comments
From smally on Fri, Aug 21, 2009 at 10:42:56 from 74.210.30.253

Did you get a bit emotional on the run with your daughter when she crossed the finish line? I have felt like crying when I have done that before with Julian.

Great job with the leg turn over, you will run a 10k soon at 6 min pace or better. The way I did it was put the TM to 10.2 and never looked back until I was at 6.2!! Next thing you know your running sub 6 for 10k road races.

I decided to miss the Crim tomorrow because of a wedding tomorrow and of course work, puts a lot of people out just for me. I would have loved to run a sub 102 but I will have to wait until next year. Missing the Crim motivated me to get another long run in this week, did 20 today 6:57 averag with no pick ups just nice and steady, not bad considering I did 22 miles Wed. So maybe its even better than running the Crim.

Your speed is constantly improving please keep impressing me!!!

From rockness18 on Fri, Aug 21, 2009 at 11:53:42 from 69.183.230.143

Todd,

Not super emotional, but very proud! We passed a couple in their 30's who could not believe she had run the entire way..."did you guys run the whole thing? did you carry her for a while?"

Yeah, I know what it takes to improve my speed. I get into that "comfortable" rut of doing longer runs (8-20 miles) at a firm pace, but just hate those shorter ones at 6 minute pace or faster. Kind of like you starting to pick up your base mileage, I need to pick up my 1-10k runs. They can be painful, but I'm beginning to enjoy them. Also, I've made diet adjustments that will help the cause. Enjoy your family/wedding day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran a 12-mile loop at comfortable pace in 1:41:27 (8:27/mile).  May run very light in afternoon...hoping for 20-miler tomorrow if weather permits. 

Mizuno Wve Inspire 5 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Planned on meeting with Ed and John @ 6:30 to do a 20-miler.  It was raining and the forecast was for scattered thundershowers.  Being in serious need of a long run, I decided to hit the TM at the gym for 20.  It was a little crowded, so hoped to break it up in 3 runs of 6.66. 

Round 1:  6.66 miles in 51:40 (7:45 pace...how am I going to do this?)

- 30 second break to switch machines and quickly switch shoes-

Round 2:  5.34 miles in 38 flat (7:12 pace...woman pointed out I had exceeded my time limit)

- 5 minute break to wait for new machine + drink gatorade and switch shoes/socks/shirt-

Round 3:  8 miles in 58:10 (7:16 pace...noticed the woman who took my machine exceeded the time limit as well...oh well, we both were still happy)

 

Overall did 20 miles in 2:27:50 (7:24 pace)...1st time ever doing this distance on a TM...hopefully the last. 

 

Saucony Tangent III Miles: 14.67Saucony Progrid Rides Miles: 5.33
Weight: 178.00
Comments
From Robert on Sat, Aug 22, 2009 at 12:44:42 from 70.58.141.71

Wow! They should put your mug in the dictionary next to the word dedication. Very solid week of running.

From rockness18 on Sat, Aug 22, 2009 at 20:51:54 from 69.183.230.143

either dedication or obsessive!

From Brian on Sat, Aug 22, 2009 at 22:46:05 from 24.57.193.132

It takes great mental endurance to run a 20 miler on the TM...very impressive and inspiring. Great week!

Brian.

From Kory on Sun, Aug 23, 2009 at 04:21:32 from 134.50.223.250

Nice work. TM running is hard when you know it's going to be longer than an hour. I've done a few 20 milers on them and I dreaded it as well.

Nice training and mileage this week.

From jtshad on Sun, Aug 23, 2009 at 09:26:15 from 69.20.183.178

Great mileage this week...20M on a TM, are you kidding me? Way to be dedicated, I think I would have preferred the rain!

From JimF on Mon, Aug 24, 2009 at 13:01:38 from 67.173.27.108

Awesome! 20 miler on the TM and a great week of running.

From rockness18 on Mon, Aug 24, 2009 at 19:32:32 from 69.183.230.143

thanks guys...it really drained me, but I'm glad I got it in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5-miles outside at a 7:25 pace.

Saucony Progrid Rides Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.001.002.000.0017.00

Ran 10 miles outside at a slow pace (8:40ish) and did one mile at 6:53 pace.

 

Did 6 miles on the TM with final 2 @ 6:27 pace.

Saucony Tangent III Miles: 11.00Saucony Trigon 5 Miles: 6.00
Weight: 0.00
Comments
From Barry on Mon, Aug 24, 2009 at 23:07:22 from 67.61.238.49

When you run on the t-mill are you using the incline? Also, great run today!

From rockness18 on Tue, Aug 25, 2009 at 21:37:59 from 69.183.230.143

Barry,

I often do, but not on the 20-miler last Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.003.0014.00

Ran with Rick at lunch.  Pretty slow, even walked for a stretch, yet had a great time catching up with him and hope to see him start running regularly again...6 miles total. 

Hit the TM in the evening...ran the first 5 at an 8:30 pace and then cranked up the last 3 to 6min pace, holding on for the final 3 miles...8 miles total. 

Saucony Progrid Rides Miles: 14.00
Weight: 0.00
Comments
From smally on Wed, Aug 26, 2009 at 10:46:36 from 74.210.30.253

3 miles without stopping at 6 min pace, wait until your next 5k, you will pb large.

From rockness18 on Wed, Aug 26, 2009 at 18:59:59 from 69.183.230.143

that would be nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.256.000.000.0015.25

Did 2 tempo runs followed by 1-mile "cooldown"...

4.5 miles:  31:40 (7:02 pace)

- 3 minute rest-

4.25 miles:  29:56 (7:03 pace)

- 1 mile "cooldown" (9ish pace)-

9.75 miles total w/6 miles at around mp...

 

Ran 5.5 on TM @ 8:30 pace.

Mizuno Wve Inspire 5 Miles: 9.75Saucony Progrid Rides Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.004.000.005.00

Not much time to run today.  Decided to make the most of a small window.  Hit the TM in our basement and did 1 mile warm-up, 2-mile tempo (6:27 pace), 2-minute breather, and a 2nd 2-mile tempo (6:27 pace).  Hope to get a good weekend of running in. 

Saucony Progrid Rides Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.254.750.000.0013.00

Jogged 2 miles down to the track (8:45pace), picked up the pace for a mile on the track (7:45), and then put it into slightly faster than marathon pace for 4 miles on the track (27 min/6:45 pace)...stopped for a drink of water jogged a quarter, ran 3/4 at 6:45 pace and then jogged 2 miles home.

3 slow miles on the TM...just a recovery run before a long one tomorrow. 

Mizuno Wve Inspire 5 Miles: 10.00Saucony Progrid Rides Miles: 3.00
Weight: 0.00
Comments
From allie on Fri, Aug 28, 2009 at 12:35:51 from 67.177.43.41

great MP miles. what is the date of your fall marathon? looks like you are on track for sub-3...

From Kory on Fri, Aug 28, 2009 at 12:52:04 from 134.50.89.55

Great job. The training is good. The consistent training with tempo miles will make you a lot faster and you will notice that soon.

From rockness18 on Fri, Aug 28, 2009 at 17:34:11 from 69.183.230.143

Allie- thanks, my fall marathon is the 3rd weekend of Oct (19th or 20th). If I can stay consistent, perhaps the sub-3 is reachable. However, for this one I'll be satisfied with a pr (under 3:10). I'm also planning to run a marathon on thanksgiving weekend, so that is actually when I hope to dip beneath 3hrs.

Kory- thanks. I've finally gotten to the point in which I can "comfortably" do speedwork and tempos while maintaining a higher base. Almost got their in the winter, but then had to deal with the flu and strep throat. Was starting to get there this summer, but then did not run for 2 weeks while in Africa. Hopefully, if I stay healthy, I'll finally have a breakthrough this Fall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Once again, pouring rain on the day I desire to get a long run in.  Decided to go out anyway.  Began with a 12-mile loop and by mile 5 my legs felt like I had 5lb weights strapped to them- thoroughly soaked!  Did the first loop in 1:31:31 (7:38 pace)...Quickly changed clothing- shorts, shirt, shoes, socks, and ventured out on an 8-mile loop.  New from the beginning it would be tough.  Just kept a slow steady pace and finished the loop in 1:07:09 (8:24 pace).  No records broken today, yet satisfied with getting the distance in on a difficult day. 

Saucony Trigon 5 Miles: 8.00Saucony Progrid Rides Miles: 12.00
Weight: 0.00
Comments
From JimF on Sat, Aug 29, 2009 at 21:05:49 from 67.173.27.108

Way to get it in on a tough day. You can remember days like this when you are in the last 6 miles of a marathon and know that you put the work in.

From rattletrap on Sun, Aug 30, 2009 at 01:00:09 from 70.193.200.108

Way to go! I love running in the rain. I'm just a little bit jealous.

From rockness18 on Sun, Aug 30, 2009 at 14:44:46 from 69.183.230.143

Jim, thanks...you make a great point.

Mike, your a Seattle guy, right? You guys gotta love the rain. Hope you're back out on the roads soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.000.000.009.00

Having completed a 20-miler yesterday, was surprised by how strong I felt today.  Ventured out to the track (2-miles), ran 1-mile at an 8-mile pace and then kicked up the pace a bit for 3-miles (6:36, 6:44, 6:30)...my family met up with me at the track, so I ran a mile with my 9-year-old before jogging 2-miles home (still felt zip in the legs, so picked it up towards the end).  9-miles total today and beginning to feel good. 

Saucony Progrid Rides Miles: 9.00
Weight: 0.00
Comments
From Jodacious on Sun, Aug 30, 2009 at 23:34:34 from 69.183.230.143

I heard there was a hot chick running speed work on that track!

From rockness18 on Mon, Aug 31, 2009 at 17:48:07 from 69.183.230.143

There definitely was...however, she was so into her speed work, I couldn't get a good look. :)

From Jodacious on Thu, Sep 03, 2009 at 23:35:38 from 69.183.232.204

No worries..she was fine!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0010.004.000.0018.00

Beautiful day to run. Lifted weights very briefly at the gym and did a 2-mile warm-up on the TM. Headed out to Morris and back and broke it into two 5-mile tempos. 1st 5 miles: 35:18 (7:04 pace...1st 4 miles were mp and mile 5 was 100% uphill, so I counted it as mp) - 2min break- 2nd 5 miles: 34:08 (6:50 pace...overall, the ran 6:57 pace for 10 miles and just under 6:50 if you take away mile 5) Feeling a bit of a breakthrough in my training. No aches or pains and plenty of time to take it up a notch for my October marathon.

 

Alright, back to the evening TM routine...2 mile warm-up followed by 4 miles in 24 minutes (6min pace).  Definitely the longest I've held 6-minutes on anything over 40-50 mile weeks.  Tomorrow will be a recovery day.

Saucony Progrid Rides Miles: 12.00
Weight: 176.50
Comments
From JimF on Mon, Aug 31, 2009 at 18:28:06 from 67.173.27.108

It is a good feeling when things start to click. You have definitely been working hard so no surprise that it is all coming together.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Ran 9.75 miles at an 8:18 pace.

Saucony Progrid Rides Miles: 9.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.003.250.009.50

Rough day today.  Started out feeling good.  Jogged 3 miles down to the track.  Was going to try a 10k at 6:30-40 pace, but wasn't sure due to the 80 degree heat.  Mile 1 felt ok (6:32) and then started to feel like I was getting into a groove by mile 2 (6:30)...however, the girls lacrosse team came and needed the track area, so I shut things down and went out to white's woods.  The woods were about ten degrees cooler, so adjusted today's goal for pace.  Decided to run the 5k course and go for a pr (19:09)...started out the first mile at 6min flat, felt able to pick it up a notch as mile 2 began w/a slight downhill...then hit a root about 1/4 into mile 2 and completely face planted.  Took about 20 seconds to get up and realized my ankle hurt pretty bad.  Found a fountain to wash blood off hands, knees, elbows.  Rocks dug into palms pretty good.  No shirt, so chest and neck covered with combination of rocks, leaves, mulch like stuff.  Must have been a pretty nice site to see.  Jogged 1 1/2 miles back to the gym to discover a knot the size of a softball on the outside of my ankle...I have a 20k set up for next Monday...I'm usually quick healer, so hopefully things will be ok within a few days.  Ahh...had such a good opportunity for a great running day- just not quite meant to be I guess.  9.5 miles total- 3.25 at threshold pace. 

Tangent III (2) Miles: 9.50
Weight: 0.00
Comments
From Kory on Wed, Sep 02, 2009 at 19:39:10 from 134.50.89.55

ICE ICE ICE and take tomorrow off. This will make sure know hidden injury will flare up from the fall. If it still hurts tomorrow don't run on it the next few days

Nice pace for the rest of the workout.

From Eric Day on Wed, Sep 02, 2009 at 19:48:30 from 200.52.199.20

Ouch, ditto on Kory's comment. Maybe should consider dumping the 20 miler and, if feeling better, a very easy-short run...

From rockness18 on Wed, Sep 02, 2009 at 23:20:40 from 69.183.232.204

thanks guys...not feeling too good, but iced a bit this evening and will take tomorrow off.

From JimF on Fri, Sep 04, 2009 at 08:38:16 from 98.214.107.102

Sorry to hear about the fall/injury. You are in great shape so take the time and make sure you get it healed properly. You will bounce back quickly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

right ankle's still 2x size of left one. Went to gym, but not running. Will take things a day at a time until the swelling goes down.

Weight: 0.00
Comments
From jtshad on Thu, Sep 03, 2009 at 18:09:39 from 204.134.132.225

Wise to just take it easy and recovery from the spill.

You must have looked like a sasquatch after the fall!

From rockness18 on Thu, Sep 03, 2009 at 21:02:28 from 69.183.232.204

lol...yeah, I think you captured a fairly accurate picture. Just so happens, I crossed paths with the girls cross-country track team on my way back. Just kept my head down and tried not to scare anyone.

From Brian on Fri, Sep 04, 2009 at 02:12:35 from 24.57.193.132

Seems to be the season for injuries!...hope its just a temporary thing. Take care of yourself

Brian.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

AM: Woke up and right ankle still had a good bit of swelling, yet showed significant signs of improvement. Thought I might try the elliptical at the gym. After 20 minutes elliptical, 20 minutes bike, thought I'd try TM very cautiously. Did a mile in 12 minutes, did a second mile in 11 minutes and felt a little better, did a third mile in 10 and things seemed to improve even more. Shut it down while I was feeling good, so as not to aggravate anything. May try a light jogged in the late afternoon to see how I'm doing. Will still take things day by day, yet the 20k for Monday looks a little more promising.

 

PM:  Iced the ankle this afternoon and then decided to go for a test run.  Told my wife if I didn't return within hour and half to go find me.  Ran out to the Goshen town line in 39:59 (4.2 miles/9:31 pace).  Felt pretty good, so decide to pick up the speed cautiously and progressively ran faster then entire way home.  Ran return route in 32:01 (4.2 miles/7:37 pace).  If tomorrow feels good, I'll run Monday.  More ice this evening. 

Saucony Progrid Rides Miles: 11.40
Weight: 0.00
Comments
From JimF on Sat, Sep 05, 2009 at 10:23:19 from 98.214.107.102

Good to hear the ankle is doing better.

From rockness18 on Sat, Sep 05, 2009 at 13:51:39 from 69.183.232.204

Thanks Jim...still not 100%, but headed in the right direction.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.003.500.0013.00

Ran down to the track and put in 1.5 miles at 6:29 pace...just to test the ankle and see what kind of pace might seem reasonable for next Monday's 20k. If ankle's 100% by Monday, 6:30-40 pace might work. If not, I'll make sure to stay within myself. I'll wait until tomorrow afternoon to set goals. 7 miles total this morning. Little swelling in ankle, but still progressing in the right direction.

 

PM:  Ran TM down in basement.  Started with 2-mile warm-up and then broke into threshold pace in very short, comfortable spurts...

2 x 400 @ 6minute pace (1 lap between sets)

2 x 800 @ 6minute pace (1 lap breaks)

2 x 400 @ 6minute pace (same)

Finished with 3/4 mile "cooldown".  Ran very cautiously, yet felt no pain.  Finished with a ton of energy left in the tank.  Feel as though I've worked my way through the worst of things.  Plan on icing throughout the evening.

 

 

Saucony Progrid Rides Miles: 6.00Tangent III (2) Miles: 7.00
Weight: 0.00
Comments
From Robert on Sat, Sep 05, 2009 at 14:33:31 from 70.58.141.71

Wow, sorry about the ankle Dave. Have you rolled that one several times before? I pray you feel better soon.

From Jodacious on Sun, Sep 06, 2009 at 14:01:20 from 69.183.232.204

Good luck tommorrow gimpy! Watch out for the hot chick cheering you on!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest...ankle is a little tender today, yet the swelling continues to go down. I'll definitely run tomorrow, but pace will be determined after I warm up.  I want to keep October's marathon central to the big picture in my training. 

Weight: 0.00
Race: Stratton-Faxon New Haven Road Race (12.4 Miles) 01:25:03, Place overall: 266, Place in age division: 59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0013.400.000.0021.40

AM:  Ran the New Haven 20k.  Started with a 2-mile warm-up.  Ankle felt fine, yet I was cautious not to push things too much.  Ran a very controlled race and had alot in the tank at the end.  Didn't really keep track of splits, so sorry for such a lack of detail in the race report.    I've recorded what my watch says (1:25:07), but will adjust once race results are posted (official time- 1:25:03).  Felt satisfied with the results and healthy enough to really push it now through the end of the month.  Plan on another quick run this afternoon to complete the day.  I'll go to the track and throw in a couple extra mp miles unless the legs still have some more zip...

PM:  Jogged 2 miles down to the track, progressively worked a little faster and then ran a 6:44 mile on the track, slowed down for a mile and then jogged 2 miles home- 7 total.  Felt like a solid day of running.

 

p.s. Very proud of my wife who pr'd in a big way, running a 5k in 26:28.  She's the piece of work who's been trying to flirt with me on the blog (Jodacious).

Saucony Progrid Rides Miles: 9.00Tangent III (2) Miles: 12.40
Weight: 0.00
Comments
From Burt on Mon, Sep 07, 2009 at 20:16:36 from 98.167.151.26

Great job Senor Rockness! Jodacious is your wife? How did I not make that connection? LOL! Great job to her, too!

From jtshad on Tue, Sep 08, 2009 at 10:04:51 from 204.134.132.225

Great job at the race, nice to run a controlled race to keep the training on track.

Congrats to your wife!

From JimF on Tue, Sep 08, 2009 at 12:31:54 from 68.58.83.8

Good job on the race! Probably smart not to push too hard on a tender ankle. It was indeed a solid day of running.

From rockness18 on Tue, Sep 08, 2009 at 18:24:12 from 69.183.232.204

Burt, thanks! Yes, we're very different in our approach to running (but she's starting to get good).

Jeff, yes I'm doing my best to see the big picture. Hopefully this will keep me on track...I can't afford to aggravate the ankle, yet I can't afford too much time away from training- thus far, I think I came out ok.

Jim, yeah, another interesting thing happened on mile 9. My shoe was sweaty (tangent III's) and the insert began to bunch up beneath my heal. Took away most of my temptation to pick it up a notch at the end. Just concentrated on good steady form and not allowing my insert to flaw my mechanics.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

20-minutes of weights in the gym then headed out towards Morris on a route without "the hill". Started out with 1-mile warm-up and then ran 4-miles to the "1-mile Morris" sign in 30:35 (7:39 pace).  Ankle was a little stiff at first, but loosened up as I ran.  Stopped and walked for 2-minutes and then ran 4-miles back along the same route in 29:13 (7:18 pace).  Ran 9-miles total and felt pretty good, considering yesterday's full day of running. 

 

4 more miles on TM @ 8:20 pace.

Saucony Progrid Rides Miles: 13.00
Weight: 179.00
Comments
From JimF on Wed, Sep 09, 2009 at 16:08:39 from 68.58.83.8

Nice run after the race on Mon. I think I remember on one of your posts saying that you were going to run two marathons this fall. I am still trying to finalize my plans for a fall marathon and was looking for some ideas. Which ones are you doing?

From rockness18 on Wed, Sep 09, 2009 at 20:30:01 from 69.183.232.204

Jim, yes I'm running one in Baltimore called the North Central Trail run. It's on Thanksgiving weekend (a Saturday) and from marathon.com I found most folks felt it was a fast course with very forgiving surface. The softer surface was attractive to me since it is a follow up to an October marathon. The other one I plan on running is the Bay State Marathon (already closed) in October in Lowell, Ma. I ran it last year and it was fairly flat, so didn't beat me up too much (like Boston did). I'll be interested in what you decide on. Philadelphia has a big one some time in late November as well.

btw- looks like you've picked up the training a bit. Looking good!

From JimF on Thu, Sep 10, 2009 at 14:37:31 from 68.58.83.8

Baltimore does sound interesting but will be tied up that weekend with Thanksgiving travel. I have looked at Philly and might do that one but I have another commitment that weekend that I don't want to cancel. I am now looking at Memphis. It is the first weekend in Dec which is good for me since I need some extra time to get my endurance built back up. I hope to go to Boston next year. I figure I had better do it while I can before the old body starts slowing down too much.

From rockness18 on Thu, Sep 10, 2009 at 17:22:29 from 69.183.232.204

I think your qualifying time for last year might still be good. Anything after Sept/Oct counts towards 2010 (I think). If you go, we'll have to connect at some point. Good luck picking out the right race. You seem right on track to be prepared for that time of year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

Ran to Goshen town line and back.  First half has a long uphill stretch, so pushed it really good and ran 4 miles in 28:33 (7:08 pace).  Walked for 2-minutes at town line and headed back home.  Pushed a bit on the uphills, but just cruised on the downhill slope.  Ran 4 in 28:03 (7:01 pace).  Overall, ran 6 of the 8 miles under a 7-minute pace.  Legs felt tired and ankle's still a little swollen, but no real pain.  Might do a light run this evening...I'll see how I feel. 

Tangent III (2) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.251.003.000.0014.25

Sluggish, slow, and sore today.  Started out on the street, but then veered into Whites Woods- much more forgiving surface and became a bit more enjoyable run.  Decided to dart up to the track and run 1-mile at a firm pace (ended up being 6:47...felt like a 6:10 mile).  Went back into the woods and made my way back to the gym.  Did 15-minute free weights with legs.  8 miles total, mostly at very slow, recovery pace (9-9:20ish). 

 

Hit the TM in the basement this evening.  Very stiff and sluggish at first, but after 3.25 miles at about 8:40 pace decided to crank up the machine and see what pace I could keep at a comfortable level.  Brought it to 6:27 pace and held it fairly easy.  Finished with 6.25 miles w/last three at 6:27 pace. 

Saucony Progrid Rides Miles: 6.25Tangent III (2) Miles: 8.00
Weight: 0.00
Comments
From Kory on Thu, Sep 10, 2009 at 18:42:14 from 134.50.89.33

Great training and weight strengthening. Keep up these workouts and your going to really excel. Just remember it's okay to have slow easy run days where you do nothing fast, or do a couple 100 strides towards the end of the run.

From rockness18 on Thu, Sep 10, 2009 at 19:55:53 from 69.183.232.204

Thanks Kory! Your input is very encouraging and appreciated.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Pouring rain today...went to the gym and did 20-minutes weights, 20-minutes bike, and 5.5 miles on TM.

Saucony Progrid Rides Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No time during the day...retreat.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

Crazy weekend, not much time to run.  Had retreat + Uganda presentation.  Everything went well and then found myself with time this afternoon.  Decided to go for 20.  Ran first 12 in 1:27:57 (7:20 pace).  9 of the 12 miles were right at 7min pace...it was a bit warm, but I was able to rehydrate at home after the first loop and change shoes/socks.  Did last 8 miles in 59:55 (7:29 pace).  Was keeping pace pretty well until part way through mile 18.  Felt pretty tired, but kicked into another gear for mile 20- 2 of the final 8 were at 7min pace.  Overall, 20 miles in 2:27:52 (7:24 pace)...think I'll be able to nail the next one in 2 weeks. 

Saucony Progrid Rides Miles: 12.00Tangent III (2) Miles: 8.00
Weight: 0.00
Comments
From jtshad on Mon, Sep 14, 2009 at 07:59:49 from 69.20.183.178

Great run, your training is coming along well. Keep it up.

Hope the presentation went well.

From rockness18 on Mon, Sep 14, 2009 at 17:42:10 from 69.183.232.204

thanks...presentation went real well. You're looking good for Indy.

From JimF on Tue, Sep 15, 2009 at 15:21:10 from 166.203.159.168

I always think of 20 milers like putting money in the back. You will get your return on race day!

From rockness18 on Tue, Sep 15, 2009 at 19:22:14 from 69.183.232.204

thanks Jim...I hope so.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran an easy 7 @ recovery pace (9-9:30ish).

Saucony Progrid Rides Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.001.600.009.85

6 miles slowly with Rick today at lunch.

 

Evening:  Was on my way to a great workout on the TM...Did warm-up and then began Yasso 800's at 6min pace, progressively increasing incline.  On the 4th set of 800's something cracked on the floorboard of the TM...kind of bummed since I was on my way to a really good workout.  Fortunately the TM is warranteed for 1 year and my desire was to do mostly outside running between now and marathon.  Hopefully my legs will still feel good enough for a few 800's on the track tomorrow...we'll see.  3.85 miles total.

Mizuno Wve Inspire 5 Miles: 3.85Saucony Trigon 5 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.002.000.0015.00

Jogged 3 miles to the track.  Did 4 sets of 800's w/1 lap jog in between (3min, 3min, 2:57, 2:58).  Sports teams came out, so I headed up toward Morris.  Felt ok, so decided to get decent mileage in (8:40ish pace) since I won't have access to our TM for a few weeks.  Overall, did 15 miles of running. 

Mizuno Wve Inspire 5 Miles: 15.00
Weight: 179.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.754.002.000.007.75

Couldn't get out until this evening.  Went to the track after dark.  Ran 1-mile warm-up followed by some mp miles...

1st set:  4 miles (6:56, 6:46, 6:45, 6:22...pleasantly surprised by last mile)

- l lap jog-

2nd set:  2 miles (6:37, 6:23)

- 2 laps jog-

Finished with 7.75 miles total.

 

Tangent III (2) Miles: 7.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.758.750.000.0015.50

Ran 5.5 miles with my wife from the gym through Whites Woods.

 

PM:  Ran the hilly course out towards Morris and back into Litchfield.  Ran mp to the bottom of Gallows lane (8.75 miles) in 59:33 (6:48 pace...final mile was 6:41) and then jogged 1.25 miles home.  10 miles total. 

 

Saucony Trigon 5 Miles: 5.50Saucony Progrid Rides Miles: 10.00
Weight: 0.00
Comments
From Barry on Fri, Sep 18, 2009 at 20:03:32 from 67.60.189.166

WOW, great mileage this week! What is you goal for this week?

From rockness18 on Sat, Sep 19, 2009 at 11:09:37 from 69.183.232.204

Barry, no real mileage goal this week. I had worked my way up into the 90's before spraining my ankle on a root in the woods. Since then, I've just been "listening" to my body. If I can do a double, great...if not, I rest. If I feel good enough to push it, I do...if not, tone it down. The ankle's now about 95%, mileage is naturally going back up, I've done a few threshold miles, but I've mostly let go of "speedwork"- 6min pace or faster. One month until the marathon, so my main goal is to make mp miles more comfortable and for my ankle to feel 100%.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.000.006.50

Limited time today...my wife had a womens retreat and I have a wedding to officiate.  Did a quick 15 min workout in the gym followed by 6.5 miles on TM...did 3 1-mile repeats with 1/4 mile jog in between- all at 6min pace. 

Mizuno Wve Inspire 5 Miles: 6.50
Weight: 0.00
Comments
From JimF on Sat, Sep 19, 2009 at 18:51:44 from 68.58.15.250

Nice workout given the time constraits. Good job making the most of your available time.

From rockness18 on Sat, Sep 19, 2009 at 21:40:33 from 69.183.232.204

thanks Jim...you had a great week of running! Nice job with the 20-miler, mixed with a little speedwork, and then to do the Rocky Balboa run- you look right on track for a strong marathon a couple months from now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.007.000.000.0012.00

Was able to get a half-way descent run in today.  Ran 2-miles warm-up and new that today's run would be a challenge.  Fighting a cold, so my head was stuffed and I haven't slept well for a couple of nights.  With only 4 weeks to the marathon, feel as though every workout is valuable.  Gave it a firm effort towards Morris...legs were very sluggish, so slowed down more than I would have liked to through the hilly section.  Did the first 5 miles in 35:53 (7:11 pace).  First mile was flat and ran it in 6:42...however, was probably closer to 7:40 while climbing through hill section.  Walked for 5 minutes, tried to stretch and loosen up the legs a bit and then headed back.  Ran 5 miles back in 35:06 (7:01 pace) and the final mile was completed in 6:28 (took way too much effort, yet was happy with the result).  Overall, ran 12 miles, 7 at marathon pace, yet the effort felt more like threshold pace...I'll take it.  Also, did 15 minutes with upper body weights.

Saucony Progrid Rides Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Very tired and sluggish today.  Starting to get over the cold.  Hopefully improved health will be accompanied by better sleep and more energy.  My achilles were a little tender today, so will take it easy on my next run or two to stay on the cautious side. 

Saucony Progrid Rides Miles: 8.00
Weight: 0.00
Comments
From JimF on Wed, Sep 23, 2009 at 09:02:14 from 76.125.1.152

Hope you get to feeling better. Must be going around. I have been struggling to get over a cold as well. It definitely makes an impact on your running. Everything feels harder.

From rockness18 on Thu, Sep 24, 2009 at 16:41:34 from 69.183.229.242

thanks...feeling normal again. Glad to get it out of the system. Good luck with yours as well. Chosen a marathon yet?

From JimF on Fri, Sep 25, 2009 at 17:56:40 from 76.125.1.152

I haven't signed up yet but I am pretty sure I am going to run Memphis. It is weird not being committed to a race. I am just trying to pick up the training and be ready for whatever happens to workout. This is not my normal mode though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

Ran the "Pie Hill" course backwards.  Crazy hills, kicked my butt.  Did 15.1 miles at 8:29 pace.  Legs are feeling it pretty good.  It's my wife's birthday, so I gotta get going. 

Saucony Trigon 5 Miles: 15.10
Weight: 0.00
Comments
From jtshad on Thu, Sep 24, 2009 at 08:30:04 from 69.20.183.178

Great run, keep up the good work...hills are tough but they pay off in the end.

Happy Birthday to your wife!

From rockness18 on Thu, Sep 24, 2009 at 16:42:24 from 69.183.229.242

thanks...we had a great evening of celebration!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.001.500.008.00

Weights at the gym + 8-miles on the TM, including 3x800 @ 6min pace.  Wanted to get the legs going, but not too much due to a 20-miler scheduled for tomorrow morning.

Saucony Progrid Rides Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0016.000.000.0022.00

Whoa!  Gave it my best today.  Have a high school retreat this weekend, but wanted to get one last 20-miler in before leaving.  Felt it was important to run several of them at least near marathon pace.  Knew this might be difficult by the start of mile 3.  Did the first 2 miles in 13:30 on a slight downhill, but really felt it in my legs coming back up on mile 3.  Did mile 3 in 7:40 and then just decided mentally to put myself into complete focus.  Picked it up and kept a firm pace through a very hilly first loop.  Did 12.5 in 1:29:23 (7:09 pace).  The last mile on this loop include a 9% grade uphill for maybe 1/4 to 1/3 mile.  Took a quick break to drink gatorade, change socks and get right back out there.  Recognized I was fairly dehydrated (32 oz sports drink + another 20 ounces of water). 

Decided to ease into the second loop and ran the first 4 miles at about a 7:20-30 pace.  My stomach calmed down from the fluid, my legs stayed a bit stiff, yet I still had the lungs and energy to then kick it into a new gear.  This loop was 9.5 miles and I finished the entired run of 22 miles in 2:36:16 (7:06 pace).  Very sore at the end , yet very satisfied with the effort.

Little spooky...I just looked back to see how I did on this route last Spring in preparation for Boston.  My time on March 28, running with Ed, was 2:36:16...what are the chances of that?  I felt great that particular day, so maybe it's a good sign to be able to run the same time on tired legs. 

Saucony Progrid Rides Miles: 22.00
Weight: 0.00
Comments
From JimF on Fri, Sep 25, 2009 at 17:53:11 from 76.125.1.152

Wow! Awesome run and very strong pace. It is always interesting to compare times of workouts but like you said it can vary so much according to how you feel. This was a very strong run and looks like you are on pace for a great marathon this fall.

From jtshad on Sat, Sep 26, 2009 at 11:51:43 from 4.242.60.90

Great run, Mr. Consistent!

From rockness18 on Sat, Sep 26, 2009 at 23:10:52 from 69.183.232.204

Thanks guys...hope I'm on track for a good run.

From Robert on Sun, Sep 27, 2009 at 08:28:42 from 70.58.141.71

Awesome job! I remember your blog entry for that other 22-miler in March. Ahhhh, memories.

From rockness18 on Sun, Sep 27, 2009 at 19:28:30 from 69.183.232.204

Robert, great to hear from you stranger! Hope the classes are going well and the spirit is up. Would love to hear an update when you get the chance.

From Robert on Mon, Sep 28, 2009 at 09:20:40 from 70.58.141.71

Yes, classes are going well. I've found plenty of time for study even with family commitments. As you know, one has to just stay consistent with it. Kind of like running eh? I'll probably take one extra class next semester just to get this prereq stuff over. Running Twin Cities this coming Sunday. I've slacked off for about a month now, so not sure what to expect. I love running this time of year though, don't you? You running a mary this fall? Take care.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest...went whitewater rafting with the high schoolers from our church.  Great day on the rapids!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

An easy 7 today.  Think it's time to retire the mizuno's...the last 2 runs were tough on my achilles.  Other pairs have been fine.

Mizuno Wve Inspire 5 Miles: 7.00
Weight: 0.00
Comments
From JimF on Mon, Sep 28, 2009 at 15:08:17 from 76.125.1.152

Need some advice. I am signing up for the 2010 Boston marathon and wondered if you have any tips as far as where to stay, etc. Not sure if it is best to stay downtown and take the bus out or stay out close to the start. Also, if you stay downtown do you have any recommendations on hotels? Any info that you have would be appreciated.

Thanks

From rockness18 on Mon, Sep 28, 2009 at 15:50:06 from 69.183.232.204

Jim, I would recommend staying downtown and taking the bus out. Getting to the start was really not much of an issue. However, from the finish line home was quite the experience- exhausted, trying to connect with family, getting transportation back- not pleasant. As for places in town, I'm going to have to do a bit of research myself. It is definitely more expensive, but in my mind worth the cost. Maybe post something on the discussion board. Several folks from our blog have done it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.1010.000.000.0015.10

Really nailed a run today.  Headed out on the dreaded "Pie Hill" course, filled with quad-killing hills, and was able to keep a steady pace throughout.  Did a total of 15.1 miles in 1:49:13 (7:14 pace), including a couple uphill sections that slowed me down to 8min pace.  All 15 were at marathon pace effort, but I'll count 10 of them at mp speed.  My legs are really beginning to strengthen through the hill workouts over the past 2-3 weeks.  I'm beginning to notice a significant difference.  One more hard workout before the tapering begins. 

Saucony Progrid Rides Miles: 15.10
Weight: 0.00
Comments
From RivertonPaul on Wed, Sep 30, 2009 at 13:40:45 from 67.42.27.114

Very nice run.

From rockness18 on Wed, Sep 30, 2009 at 17:40:24 from 75.11.11.128

Thanks Paul...good luck this weekend at St. George! Do you have a sub-3 in you?

From RivertonPaul on Wed, Sep 30, 2009 at 17:59:35 from 67.42.27.114

Without jinxing myself, that is the hope.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.001.500.006.00

Did 6 miles on the TM in my new Tangent 3's.  Threw in 3 x 800 at 6min pace just to keep a little snap in the legs.  Feeling fairly good for having 2 big runs in the past 5 days. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles at a nice, easy pace.  Feeling good, but need to get more disciplined in diet. 

Saucony Progrid Rides Miles: 10.00
Weight: 179.50
Comments
From Brian on Wed, Sep 30, 2009 at 19:23:43 from 24.57.193.132

Dave....

I'm just curious....what does your diet consist of.

I am vegetarian, and that seems to work well for me. I try to eat to fuel the body so I am mindfull of my weekly running schedule and eat accordingly.

Are you referring to quantity or quality of food.

Brian.

From rockness18 on Wed, Sep 30, 2009 at 19:34:48 from 69.183.232.204

Brian,

It's more quantity than quality. Probably too many carbs- lots of bread, pasta and bagels. Love fruits, crisp vegetables,etc. Deserts are usually frozen yogart or a bowl of cereal.

I can eat almost as much as I want with a healthy diet and stay at around 180-82. With discipline in quantity, I can get as low as 175-76ish. However,after 2 weeks of discipline, within 2-3 days I can shoot right back up to 180.

From JimF on Thu, Oct 01, 2009 at 09:35:32 from 76.125.1.152

Like the new picture! I think I am out numbered in my house with 3 girls but 7 to 1 amazing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.001.000.008.00

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. 

Saucony Progrid Rides Miles: 8.00
Weight: 0.00
Comments
From JimF on Thu, Oct 01, 2009 at 21:58:55 from 76.125.1.152

You have been runnnig strong all this week. Looks like everything is starting to come together at just the right time for your marathon.

From rockness18 on Thu, Oct 01, 2009 at 22:55:46 from 69.183.232.204

Jim,

Thanks...everything does seem to be coming together. My ankle, which has been tender for a month, has calmed down and the weather seems to help quite a bit as well. Hopefully I can stay healthy over the next couple of weeks...and yes, 7 to 1 ratio leads to quite an interesting life. It's all good!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.250.000.0012.25

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. 

Tangent 3 (3) Miles: 12.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.003.750.008.50

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. 

Saucony Progrid Rides Miles: 8.50
Weight: 177.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.258.750.000.0010.00

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. 

Tangent 3 (3) Miles: 10.00
Weight: 0.00
Comments
From JimF on Sun, Oct 04, 2009 at 23:51:16 from 166.129.32.44

Yes, seems to be coming together. When is the marathon?

From rockness18 on Mon, Oct 05, 2009 at 17:05:53 from 75.11.11.128

thanks...October 18th. Good luck in your travels this week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.002.000.008.25

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.

Saucony Progrid Rides Miles: 8.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.001.000.008.00

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). 

Tangent 3 (3) Miles: 8.00
Weight: 0.00
Comments
From jtshad on Tue, Oct 06, 2009 at 18:37:45 from 204.134.132.225

Great run. Nice time to peak. Try to maintain a constant fitness level for the next 2 weeks by sound training and good eating and you will rock your marathon.

From Burt on Tue, Oct 06, 2009 at 19:28:51 from 68.76.197.194

Nice run Mr. Rockness. I like the new pic. You got enough girls?

From rockness18 on Wed, Oct 07, 2009 at 20:38:47 from 75.11.50.213

thanks Jeff...I'll do my best.

Burt, no kidding! Add in 3 cats (girls), 2 bunnies (girls), a dog (girl), and a fish (yes, girl...how my family can figure that one out- don't ask).

From Burt on Wed, Oct 07, 2009 at 20:45:57 from 68.76.197.194

LOL! I have five girls and one step son. But I may have told you that before. Our dog is a girl. And I don't know what our snakes are. Probably asexual. I'm waiting to see if they spontaneously lay eggs to prove that theory.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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

Saucony Progrid Rides Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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

Saucony Progrid Rides Miles: 10.00
Weight: 0.00
Comments
From jtshad on Fri, Oct 09, 2009 at 05:15:39 from 12.54.149.130

Great training, looking good for next weekend.

I will say a prayer for your friend.

From Robert on Fri, Oct 09, 2009 at 10:30:05 from 70.58.141.71

Ditto

From rockness18 on Fri, Oct 09, 2009 at 11:33:59 from 75.11.50.213

thanks guys...bad news last night. The cancer's inoperable. However, she's in good spirits and still plans to attend the marathon. My children have had her as a health teacher and her motto has always been "Eat healthy, exercise daily and live to see 3 digits (100)". Puts life in perspective a bit.

From Robert on Fri, Oct 09, 2009 at 18:32:39 from 70.58.141.71

Yes, we run the race the best we can, but only the good Father knows our finish line.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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

Tangent 3 (3) Miles: 4.00
Weight: 0.00
Comments
From Robert on Fri, Oct 09, 2009 at 21:26:40 from 70.58.141.71

This is the time of year I start watching baseball. Beleive me, it's hard to be a Cubbie this time of year, EVERY year. Ahhh, but it's the best game there is.....

From rockness18 on Sat, Oct 10, 2009 at 10:36:23 from 75.11.50.213

I can relate...until 2004 the Sox were in the same boat. Also, I went to college just outside of Chicago, so have probably been to 25-30 "cubbies" games. Their day will come...and it will be oh, so good a feeling...trust me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

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).

Saucony Progrid Rides Miles: 12.00
Weight: 0.00
Comments
From jtshad on Sat, Oct 10, 2009 at 11:40:32 from 69.20.183.178

Nice long run in prep for the marathon!

Sorry, but I have to say...Go Angels!

From rockness18 on Sat, Oct 10, 2009 at 21:27:56 from 75.11.50.213

that's alright...we have enough support in "Red Sox Nation". Maybe some day you'll convert.

From JimF on Sun, Oct 11, 2009 at 14:03:47 from 76.125.1.152

Hope everything goes good this week for the taper.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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

Tangent 3 (3) Miles: 8.00
Weight: 0.00
Comments
From Barry on Mon, Oct 12, 2009 at 17:21:15 from 67.61.234.251

Nice run. I forgot, but do you have a race this weekend?

From rockness18 on Tue, Oct 13, 2009 at 18:13:59 from 75.11.50.213

Yes, I'm running the Bay State Marathon in MA. I'm feeling completely out of whack with this tapering thing. Hopefully I'll get a more energetic feeling by weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

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. 

Tangent 3 (3) Miles: 8.00
Weight: 0.00
Comments
From allie on Tue, Oct 13, 2009 at 18:19:55 from 129.123.246.95

i don't like tapering either. but your 6:27 pace should be a great confidence builder for you. the fitness is there. good luck this weekend.

From rockness18 on Wed, Oct 14, 2009 at 07:47:41 from 75.11.50.213

thanks for helping me to keep things in perspective. My mind has been playing games with me this week.

From JimF on Wed, Oct 14, 2009 at 16:46:51 from 67.162.67.114

Tapering does make you feel different. You have put in the work and will be great come race day. Just trust your training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.002.500.005.00

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. 

Tangent 3 (3) Miles: 5.00
Weight: 178.50
Comments
From Robert on Thu, Oct 15, 2009 at 09:45:17 from 70.58.141.71

You're going to do great in the race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.000.000.003.00

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. 

Tangent 3 (3) Miles: 3.00
Weight: 0.00
Comments
From jtshad on Thu, Oct 15, 2009 at 19:08:33 from 12.50.234.98

Neither one of us has the best weather forecast for our marathons this weekend. Good luck and try to figure out how to dress appropriately (I still am not sure!).

From rockness18 on Thu, Oct 15, 2009 at 22:45:08 from 75.11.50.213

I was thinking of those bicycle-type sleeves under my yellow Boston Marathon long sleeve??? I don't know.

From JimF on Fri, Oct 16, 2009 at 10:53:32 from 67.162.67.114

Good luck this weekend. I hope you get a break with the weather. I really like those bicycle sleeves. You have the option of pulling them off if you get hot plus they are pretty warm.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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? 

Weight: 0.00
Comments
From allie on Fri, Oct 16, 2009 at 11:59:05 from 67.177.43.41

hmmm...is it supposed to stay in the 30's the whole time? while the 30's is cold, i would still take the minimalist approach but wear arm warmers and gloves. layering to stay warm can end up backfiring when it's wet. glad you are getting some good rest. best of luck to you this weekend

From rockness18 on Fri, Oct 16, 2009 at 16:00:32 from 75.11.50.213

Low's in high 30's and highs in low 40's. Yeah, just picked up a pair of "arm gloves"...good idea to go with gloves as well. thanks!

From JimF on Sat, Oct 17, 2009 at 14:56:59 from 98.214.105.180

When it rains it seems colder to me than it actually is and the wind will make it feel colder. Layering is a good idea so you can get rid of extra clothes if you get hot. Hope you catch a break in the weather and avoid the rain/wind. Your training has been good and it seems like you are PR shape even in rough conditions!

From jtshad on Sun, Oct 18, 2009 at 18:53:56 from 12.50.234.98

Congrats on the good time, can't wait to hear the report!

Race: Bay State Marathon (26.2 Miles) 03:09:09, Place overall: 143, Place in age division: 52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

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!

Tangent 3 (3) Miles: 26.20
Weight: 180.00
Comments
From Barry on Sun, Oct 18, 2009 at 20:26:50 from 72.24.220.35

Congratulations on your race. That is awesome and you ran a PR race. Enjoy the moment.

From JimF on Sun, Oct 18, 2009 at 20:44:50 from 98.214.105.180

Great job running a PR in those tough conditions! I can imagine that it is hard to stay focused when you are going through this type of race but you did a awesome job!

From allie on Sun, Oct 18, 2009 at 20:48:19 from 67.177.43.41

great job on a strong race. it sounds like the conditions were tough today. well done battling through the nasty weather. shows you are in great shape when you feel strong all the way to the end. i am glad you got the feeling back in your toes! scary!

congrats to joanne as well. awesome.

From seeaprilrun on Sun, Oct 18, 2009 at 20:59:16 from 68.103.250.39

Oh wow tough weather to run in! Great job! Amazed at the woman with cancer who ran!

From rattletrap on Sun, Oct 18, 2009 at 23:37:54 from 24.19.93.139

Nice race!! I'll be praying for Joanne and her family.

http://www.drymaxsocks.com/

From jtshad on Mon, Oct 19, 2009 at 08:00:16 from 12.50.234.98

Amazing run in those conditions and to get a PR is awesome. Way to run through on guts and determination, your training this year paid off here. Most of all, God gave you the strength to see it through.

That is incredible about your friend, we will be praying for her.

From Robert on Mon, Oct 19, 2009 at 09:29:31 from 70.58.141.71

What an experience that must have been. For both you and your friend. Congrats!

From Brian on Mon, Oct 19, 2009 at 09:53:17 from 24.57.193.132

Incredible determination in running an awesome race! Congrats!

Very inspiring to read about your friend...my prays go out to her and her family.

From Runner Adam on Tue, Oct 27, 2009 at 03:05:38 from 64.203.55.70

Wow, you really had a lot of determination to ignore the weather and your shoe/sock issue. Congrats on your great race. You must have more PRs to come in the future with this under your belt.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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. 

Saucony Trigon 5 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

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. 

Saucony Trigon 5 Miles: 2.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.200.000.000.0016.20

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. 

Saucony Trigon 5 Miles: 16.20
Weight: 0.00
Comments
From jtshad on Thu, Oct 22, 2009 at 15:03:47 from 204.134.132.225

Wow, quick recovery! What marathon are you running in November?

From rockness18 on Thu, Oct 22, 2009 at 15:45:57 from 75.11.50.213

Probably should have been more careful today, but had the time and just felt like running...Baltimore's North Central Trail Marathon. It should be a fairly fast course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

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. 

Tangent 3 (3) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

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

Tangent 3 (3) Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

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. 

Tangent 3 (3) Miles: 15.00
Weight: 0.00
Comments
From JimF on Mon, Oct 26, 2009 at 19:32:06 from 68.58.93.202

Nice way to start the week.

From Barry on Tue, Oct 27, 2009 at 12:23:41 from 67.61.234.251

Great run! How were your legs feeling?

From rockness18 on Wed, Oct 28, 2009 at 18:11:45 from 75.11.50.213

thanks guys...my legs are still recovering from the marathon. I'm going to take it easy for a few days before trying to crank it back up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles on TM and 15 min. on stairmaster.

Saucony Trigon 5 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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

Saucony Progrid Rides Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

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. 

Progrid Rides (2) Miles: 20.00
Weight: 0.00
Comments
From rattletrap on Fri, Oct 30, 2009 at 18:54:17 from 24.19.93.139

Amazing run! That sub-3 is not far away.

From rockness18 on Sat, Oct 31, 2009 at 10:34:20 from 75.11.50.213

thanks...so close, yet so far away.

How's the recovery going?

From JimF on Sat, Oct 31, 2009 at 17:44:16 from 68.58.93.202

Great run! I think you will be great for the next marathon. The half next weekend should be a great workout for the upcoming marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

Ran the 8-mile loop through Goshen.  Still can barely get mile 3 under 8min, yet still finished with a time of 53:59 (6:45 pace).  Very happy considering a 20-miler two days ago + ran 30min after eating good size burger and fries (only window to go).  Feeling fully recovered and ready for a good month of running. 

Progrid Rides (2) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.003.252.5012.50

Limited on time, but able to get a quick TM run in over lunch break.  Did 2-mile warm-up followed by 5 x 800 with quarter mile jogs in between.  6 miles total.

 

Ran 3.25 miles up towards Goshen in 30 min...turned back and picked up the pace, running 3.25 miles in 20:30 (6:18 pace). 

Progrid Rides (2) Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.003.006.00

My body seems to be fully recovered and my endurance is still strong, so I am going to focus mostly on "leg turnover" for the next 3 weeks and throw in longer runs here and there to maintain endurance.  For the first time since spraining my ankle in late August, I feel able effectively mix in  "speed work" without any pain.  Had a small window of time this afternoon, so hit the TM and did a warm-up followed by 3 mile repeats at 6min pace and a "cooldown"- 6 miles total. 

Tangent 3 (3) Miles: 6.00
Weight: 178.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

Ran 1.25 miles warm-up and then picked up the pace for 2 miles (6:46, 6:41).  Veered into White's Woods for 5 miles (slow)- saw 6 turkeys and 2 deer.  Finished with .75 back on the road.  9 miles total.

Progrid Rides (2) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Legwork at gym + 5 miles on TM at 8min pace.

Progrid Rides (2) Miles: 5.00
Weight: 0.00
Comments
From JimF on Thu, Nov 05, 2009 at 18:05:24 from 68.58.81.102

What is your plan for the 1/2 this weekend? I'm trying to decide if I should run it all out or as a long tempo effort.

From rockness18 on Thu, Nov 05, 2009 at 21:09:18 from 75.11.50.213

A lot depends on how I feel. The course is downhill for the first 7 miles, netting -600 feet. However, the course is then uphill the entire second half, working it's way up 600 feet.

I'm hoping to break 1:30 with a controlled pace, but if I feel good I may cut loose a bit. Not sure how much the hills will slow me down- very unfamiliar with the course. My pr isn't very fast, so it's my goal regardless of difficulty or level of energy for the day.

Good luck on your run...your recent times have been great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

Tough blow today.  Have been doing a "mini-taper" for this weekend's half marathon and went out for a jog with my wife.  We were just over a mile into White's Woods went I hit a root (covered by leaves) and twisted my ankle (which was just feeling recovered from late August).  It's ballooned up about the size of a golf ball within minutes.  Had to walk over a mile back to the gym while my wife finished the 5-mile run.  Pretty painful right now, so I'm icing 20min every hour and will see how I feel by the end of the day.  Don't want to do anything stupid tomorrow, so the race may be out.  Was really hoping to get a good training run in for my marathon at the end of the month.  I'll just take it hour-by-hour, day-by-day. 

Progrid Rides (2) Miles: 1.50
Weight: 0.00
Comments
From JimF on Fri, Nov 06, 2009 at 16:43:23 from 68.58.81.102

Sorry to hear about your ankle. I think the conservative route is best. Hopefully, then you will be ready to go for the marathon. Hope it heals quickly!

From Barry on Sat, Nov 07, 2009 at 14:07:17 from 72.24.220.35

Sorry to hear about the accident. I will be praying for you.

Race: Airline Trail Ghost Run (13.8 Miles) 01:33:22, Place overall: 17, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2013.800.000.0014.00

Quite a day...spent hours yesterday and last night icing my sprained ankle.  Was 20% (going to run) at dinner, 30% by evening, and 50/50 this morning.  Swelling and pain's was still there, but with ice and a couple doses of motrin, decided to give it a shot.

Warmed up with light trainers (tangent 3's) and realized that this would not last long at all.  Changed shoes to saucony ride's and before I could test them it was final call to the last shuttle.  Said a prayer and decided I'd run the first mile no matter what at desired race pace and adjust from there. 

Pretty good crowd showed up (200-300) and I worked my way to the front to take away any unneccessary work such as dodging runners (they can dodge me today :)).  The gun sounded and I was off, feeling absolutely horrible...

Miles 1-4:  26:25 (6:36 pace is a bit deceiving because it was all a gradual downhill...foot was cold, stiff and I had to favor my left leg)

Miles 4-8:  54:20 (Pain began to numb and path straightened out considerably...most of this section was on dirt and gravel which slowed us down a bit...I found a tiny bit of a groove and was less affected by any pain)

Miles 9-13.8:  1:33:22 (9-13 were all uphill and slower than 7min pace...however the last section was a sharp downhill which I was able to dip to sub-6min pace...I think a few of the markers were off in the middle section which made this last part seem faster...either miles 4-8 were shorter than marked or this was more of a 13.5 type course I would guess- they advertised it as 13.8)

I'm satisfied with the run.  It was a challenging course and I stayed strong, despite the ankle, throughout.  Hopefully this will be a good building block for my next marathon Thanksgiving weekend. 

Progrid Rides (2) Miles: 14.00
Weight: 0.00
Comments
From Barry on Sat, Nov 07, 2009 at 14:17:00 from 72.24.220.35

Wow, you did awesome! With a hurt ankle, i am very impressed. Now remember with God for us who can be against us? God really blessed you and that is awesome!

From JimF on Sat, Nov 07, 2009 at 17:14:57 from 98.214.105.180

Great job! After reading yesterday it didn't sound good but you ran a tough race on a bad ankle. Definitely a strength builder for the marathon. If you can tough it out on a bad ankle you will breeze through the marathon.

From Burt on Sat, Nov 07, 2009 at 19:01:20 from 98.177.216.165

Nice job. I like how you let people work their way around you today. Good stuff.

From jtshad on Sun, Nov 08, 2009 at 11:29:24 from 69.20.183.178

Wow, great time especially with a hurt ankle! Don't push it too much and aggravate the injury more though.

From rockness18 on Sun, Nov 08, 2009 at 20:29:08 from 75.11.50.213

Thanks guys! Definitely did better than I thought was possible. I'll be careful this week- the ankle's still quite swollen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest...right ankle is about 2x size of left ankle.  Need to be careful this week.  No longer set on doing "speedwork" for next 2 weeks.  Just hope to maintain fitness and pr in the next marathon. 

Weight: 0.00
Comments
From JimF on Sun, Nov 08, 2009 at 21:26:30 from 98.214.105.180

You are very smart to get some rest on the ankle. I hope that it responds and you heal quickly. I know that it must be frustrating when your training is going so good. Sometimes the body responds to the rest and you may surprise yourself at how you come back from the injury.

From Kory on Tue, Nov 10, 2009 at 00:37:44 from 24.116.159.75

Sorry I haven't kept up with your blog. Your faith made you strong to finish the race. Nice work and dedication to tough it out.

I ran a marathon a couple years ago on a hurt knee and God is the only thing that got me to the finish.

From rockness18 on Wed, Nov 11, 2009 at 20:30:52 from 75.11.50.213

Jim, thanks...I may not have been that smart to run the 1/2 marathon, but I had put in the work and just couldn't let go.

Kory, faith definitely played a role. I could not walk very well before or after the race. It hurt, but somehow was not intolerable. Ran at a 6:45 pace on a tough course, but had trouble doing a 1/4 mile before hand as a warm-up. You've always inspired me with your determination. thanks for the comments.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles really slow.  I'm feeling the effects from Saturday.  Needed 2 days rest + ankle is still quite swollen.  Plan to keep icing and will run cautiously until the swelling goes down.  It's been quite a string of bad luck- sprained ankle preceeding 20k in September, rain/hail/wind for Marathon in October, and now this preceeding Saturday.  I'll just need to be on the mend for the next week or two, hoping to maintain fitness.  My sub-3 dreams for late November are pretty much dashed, but I'd still like to shoot for a pr before moving into the winter season. 

Progrid Rides (2) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 slow recovery miles + 24 minutes on stepmaster.  Swelling's starting to go down a bit on the ankle.

Progrid Rides (2) Miles: 5.00
Weight: 0.00
Comments
From Kory on Thu, Nov 12, 2009 at 22:39:12 from 24.116.159.75

Great job of not running and taking care of the ankle. Your toughness is very inspiring.

From rockness18 on Fri, Nov 13, 2009 at 00:19:57 from 75.11.50.213

thanks Kory...it's a battle not to get too discouraged. I appreciate your uplifting words.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.003.000.007.25

Leg/weights + 7.25 on TM (2 x 400 @6min, 2 x800 @6:15, 2 x 1200 @6:30).  Recovery is going slowly from ankle.  In serious need of patience. 

Tangent 3 (3) Miles: 7.25
Weight: 0.00
Comments
From JimF on Fri, Nov 13, 2009 at 10:08:57 from 98.214.105.180

Patience is a tough one especially for us runners. After all of the hard work that you have done it is difficult to have a setback and feel like the hard work is slipping away. I'm not sure what your plan is for the upcoming marathon but since you are still able to run I would think that you are at least maintaining your current fitness level while the ankle heals to 100%. If you are healed by the marathon and get in a good taper you may surprise yourself in the marathon. Some of my best races have been where I went into them with low expectations. Another benefit is that since you are not pushing so hard right now you may go into this marathon fresher than normal and feel great. I know it is easier to say all of this when I am not the one going through it but I really believe you still have a excellent chance to finish off a great year.

From rockness18 on Fri, Nov 13, 2009 at 15:12:34 from 75.42.154.155

Jim, your insights are very helpful. I was in need of encouragement and perspective. btw- I'm now official in for Boston. I look forward to connecting.

From jtshad on Fri, Nov 13, 2009 at 15:16:27 from 204.134.132.225

2 Boston boung bloggers...yeah!!

From rockness18 on Fri, Nov 13, 2009 at 15:47:05 from 75.42.154.155

Are you in again? I'd try to connect, but you'll probably be in a warm building somewhere hanging out with Ryan Hall or Kara Goucher or interviewing for Runner's World, eating free powerbars and stuff :).

From jtshad on Fri, Nov 13, 2009 at 15:49:54 from 204.134.132.225

LOL! I am not planning on running again this year, too much expense and time to get there from Idaho. Dan S whom I run with a lot is running though!

I will talk to the PB folks and try to get you guys set up! In the mean time...don't say no to the free raffle at the expo!

From JimF on Sat, Nov 14, 2009 at 13:06:36 from 98.214.105.180

I'm really excited for Boston. It will be a challenge for me to hold the training together through the winter. I know you did a great job training through winter last year so I will be looking for some inspiration.

From rockness18 on Sat, Nov 14, 2009 at 16:38:06 from 75.42.154.155

I learned to utilize the Treadmill. It was something I previously despised, but I just learned to go outside when the roads weren't icy and do 90% of speedwork on the mill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

Did 3 miles on TM...30min weights...3.5 more miles on TM...17 min bike...3.2 final miles on TM.  Felt better on each wave of running.  First day in which I can honestly say things seem to be getting better with the ankle.

Progrid Rides (2) Miles: 9.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.2516.000.000.0022.25

High 40's, 10-15mph winds, and a steady rain for today's long run.  I'd have to say this was one of my more satisfying runs for a while, considering the ankle issues I've had recently and my fear that I won't be recovered enough for the upcoming marathon in 2 weeks.

Warmed up .25 miles and then ran the 12.5 course into Morris and through the hills.  It ends on a very steep hill and I pushed through in 1:29:21 (7:08.88 pace...you'll see why later).

I was absolutely soaked, so changed clothing and shoes.  Wasn't sure if my ankle was ready for light trainers, yet they were my only dry ones around.  Did the 9.5 mile loop through the hills of Goshen (beach street route) in 1:07:53 (7:08.74 pace...yeah, negative split by .14 seconds!).  It was an absolute torrential downpour by mile 20, so I did hit a mini-wall towards the end.  Overall ran 22 in 2:37:14 (7:08:82 pace).  I'll look back to see how this compares to my last run on this course...it was 2:36:16 in September- so considering the rain and this week's ankle issues, I'm ok with the extra 58 seconds.  Now time for the 2 week taper.  I've been running lower mileage (50's over the past month), so hopefully I'll be fine shortening it by a week. 

Tangent 3 (3) Miles: 9.50Progrid Rides (2) Miles: 12.75
Weight: 0.00
Comments
From JimF on Sat, Nov 14, 2009 at 22:56:20 from 98.214.105.180

Great run! Looks like you are ready to me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.001.500.006.00

TM with a 1.5 miles broken up at 6min pace...6miles total.

Tangent 3 (3) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8-mile run from gym to Morris at a 9min pace.

Today marks the 2-year anniversary of my running lifestyle. Had lunch with my friend Rick and he challenged me to join him in a Spring marathon. At the time I weighed 213 lbs and 1 1/2 weeks later ran a 10k Turkey Trot in 54 minutes. It's been a nice journey thus far.

Progrid Rides (2) Miles: 8.00
Weight: 0.00
Comments
From jtshad on Tue, Nov 17, 2009 at 19:13:22 from 204.134.132.225

You've come a long way...from that 10K to a 3:09 marathon is fantastic. The running lifestyle is one that sticks with you once you get engaged.

Happy anniversary!

From JimF on Wed, Nov 18, 2009 at 10:09:55 from 67.176.130.168

Amazing progress in only two years of running. You have done an incredible job with your training and your times reflect that effort!

From rockness18 on Wed, Nov 18, 2009 at 19:52:37 from 75.42.154.155

Thanks guys...the blog has been very helpful in encouraging this new lifestyle!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest...I'm still nursing the ankle a tad.  Just want to reach next week's marathon healthy.  Keeping my expectations low, but am hopeful to challenge my pr. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles slow.  Very sore and sluggish.

Progrid Rides (2) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy on TM + 20bike + 20min weights/legs.

Progrid Rides (2) Miles: 6.00
Weight: 0.00
Comments
From JimF on Sat, Nov 21, 2009 at 10:52:38 from 67.162.66.149

How is the ankle doing? Is your marathon next weekend? Hope the taper is going good.

From rockness18 on Sat, Nov 21, 2009 at 15:45:11 from 75.42.154.155

Ankle's starting to feel better, but my achilles is now pretty sore. I think I hurt it on Monday compensating for the ankle. Did a little bit of speedwork that day which I had no business doing after a 20-miler on Saturday. Lesson learned the hard way!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.509.500.000.0013.00

Started out with 1-mile warm-up and then set out to do a 12 mile run.  My right achilles was a little sore today, but I'm almost certain it's due to compensating for a weak ankle.  Made it through first 5 miles in 34 minutes (6:48 pace) and was feeling ok.  The middle section was very hilly which started to aggravate the achilles.  Got through mile 9 in 1:02:30 (6:57 pace), but then really started to slow down.  Finally, part way through mile 11, I decided to just slow down and jog it in.  Total of 13 miles and I'll count 9.5 of them as marathon pace.  Used a new pair of tangents I plan to run the marathon in. 

Weight: 0.00
Comments
From Kory on Sat, Nov 21, 2009 at 18:17:11 from 24.116.159.75

Smart move no since pushing it and getting hurt worse. You used your God given wisdom today.

From rockness18 on Sun, Nov 22, 2009 at 20:39:41 from 75.42.154.155

Kory, thanks. I'm limping my way into this weekend's marathon. The ankle's been a real challenge, but I'm still enjoying myself and trying to keep a good balance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.750.000.007.75

This was not an encouraging run. The ankle and achilles were sore today. I shut down my attempt to do a 4mile mp run and may rule out using light trainers on Saturday. May expectations are quite low at this point, but I'll do my best to take care of myself between now and the marathon. Maybe a short 3 mile mp tomorrow and then definitely 2 days of complete rest. I will be careful to do full recovery in December- maybe even 2 weeks off.

Tangent 3 (4) Miles: 7.75
Weight: 0.00
Comments
From JimF on Tue, Nov 24, 2009 at 19:47:54 from 67.173.26.165

Sorry to hear things are not going well with the ankle/achilles. Rest is a great idea. Also, be careful in the marathon it is not worth doing more damage. You will certainly come back strong when it heals.

From Barry on Thu, Nov 26, 2009 at 14:42:18 from 216.83.73.55

Have you seen a chiropractor yet? I think that might help you. Something to think about....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on a hotel tm.

Progrid Rides (2) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles slowly with my wife.  Achilles pain will not go away.  Will run very lightly tomorrow and took motrin this evening.  Taking it day by day, hour by hour.

Progrid Rides (2) Miles: 7.00
Weight: 0.00
Comments
From Kory on Sat, Nov 28, 2009 at 02:45:30 from 24.116.159.75

With the Achillies the best thing to do is take time off or run on an arc trainer or Elliptical. I had this injury earier this year. Running on it only makes it worse. Try taking two or three days off. I know it's hard, but you have faith that the fitness will still be there.

Race: North Central Maryland Trail Marathon (26.2 Miles) 03:31:16, Place overall: 73, Place in age division: 14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.005.200.000.0026.20

Quite a day! I knew I was in trouble 2 days ago when I couldn't keep up with my wife's 8:30 pace without noticable pain. Somehow I imagined 1 day's rest with motrin would magically heal me in time for the big race on Saturday. I also convinced myself that I could hang on to my fitness from October's marathon, which in ideal circumstances maybe I could, but I was not able to accomplish either speedwork or volume since that time. I haven't run a 70 mile week since August and I haven't been able to run fast since spraining my ankle 3 weeks ago (until last week and then hurt my achilles). So, basically I limped up to the starting line hoping to accomplish mind over matter (never mind my fitness had suffered and some was "the matter" with my achilles). So, I slept well last night, made it to the elementary school an hour early, stretched, found a secret bathroom in the back hallway, and made it to the front of the pack for the start of the race. I sized up the crowd around me and realized on a good day I could probably make top 20 or so (only 10 finished under 3hrs). Somehow, I convinced my mind that I could do this and ran mile 1 (all downhill) under 6 minutes. Did the achilles hurt? Absolutely! But I was going to give it my best until my body wouldn't allow me to. By mile 3, my body started to say, "enough's enough". That was my last sub-7 mile. One month ago my last sub-7 mile was on mile 16. I completed mile 5 with a time of 34 minutes. Mile 6 was complete in a time of 41:30...uh oh! The next several miles were grueling. All slightly uphill on a trail against a 20mph wind. My achilles was really starting to scream, so I slightly adjusted my stride to a semi-gallup. My goal was to make it to the halfway point with a chance of stil pr'ing (3:09). By mile 12 there were probably only 25-30 runner (of 450) in front of me. By mile 13 there were at least 40-50. I completed mile 13 in just over an 8 minute pace, making it to the halfway point in about 1:35 flat. Somehow, again I thought my mind could convince the body to do the impossible. I told myself that the 2nd half would now be slightly downhill with a 20 mph tailwind, which was true, but I failed to recognize that my right achilles was still hurting and that now my left calf was almost dead from over compensating. 

As I made the turnaround, I hooked onto a pack who pulled me along to mile 17 at a fairly decent pace.  Not sub-7, but close.  Then everything began to unravel.  The wind was at my back, the trail was moving slightly downward, but my legs no longer worked.  The only good part was my left calf was so dead that I was now shifting my weight back to the achilles which somehow had become more a dull pain.  I kept about an 8 minute pace until mile 21 and then stopped to eat a handful of gummi bears.  This was almost my undoing.  This is the point I decide it wasn't worth the risk of injuring myself and maybe I should just walk the rest.  Doing the math, I realized a 10 minute pace would get me back in just over 50 minutes and walking could take me 2 hours.  So I decided to just shuffle my way back.  Fortunately the trail was very forgiving, so I don't think much damage was being done. 

The last 1.5 miles were back on asphalt and I caused a few laughs by climbing 4 feet up an embankment and trotting on soft grass.  This last maybe 3/4 of a mile and then I thought I was going to kill myself trying to get back down.  Completed the final stretch, all uphill, spotted my family, and grabbed my 10-year-old who accompanied me to the finish.  My achilles and calf were sore, but the rest of me really wasn't all that tired. 

Am I glad I still ran?  Maybe not the smartest thing to do, but I actually enjoyed the experience.  It was a beautiful course, very well organized, and I can put another marathon notch on my belt.  It wasn't pretty, but I learned alot through this experience.  I plan now to take 2 full weeks of rest before training again and I'll definitely think twice before running back-to-back marathons or returning from an injury too soon.  Fortunately, the achilles doesn't seem much worse and my body feels 10x better than it did upon finishing Boston last Spring.   Hats off to you veteran marathoners who run several of them per year.  I nowhere near that in this stage of my running career.  If any of you made it this far, thanks for reading! 

Progrid Rides (2) Miles: 26.20
Weight: 0.00
Comments
From Kory on Sun, Nov 29, 2009 at 04:06:28 from 24.116.159.75

Great job and determination. Your faith in God and your ability got you through the race. Please take time off. I know what an achillies injury can do. At least take 4 days off with no running. Rest is the best thing for an achillies to heel.

Your a courageous runner and God Bless You.

From Brian on Sun, Nov 29, 2009 at 15:57:43 from 76.121.50.177

Dave......

You are an inspiration. Running a marathon is not just about speed....it is as much a test of mental toughness....and in that area you are a winner!

Congratulations.....

From jtshad on Sun, Nov 29, 2009 at 16:22:42 from 69.20.183.178

Great job in even finishing with such awesome determination. You listened to your body and mentally allowed yourself to stay positive and motivated throughout the race, even though you were not where you wanted to be. As Kory indicated, God was there with you and led you through this challenging learning experience.

Take the time off and heal up! You have had an awesome running year, time for a break!

From rockness18 on Mon, Nov 30, 2009 at 08:30:53 from 75.42.154.155

thanks guys...two weeks off and then the training will begin for Boston. Most of my body feels great...need time though to fully heal.

Maybe the "courage" will pay off in future races when I feel healthy again. btw- on my way home in the car, I asked my girls, "How many of you are going to run a marathon someday?" All six said, "Me!". It told me I can keep this stuff up as long as it's a positive experience for the family.

From JimF on Mon, Nov 30, 2009 at 09:09:46 from 12.130.118.188

Great job pushing through and finishing this marathon. It shows a lot of toughness and determination. You are smart to take some time off and let the injuries fully heal. This is a good time of year to take off as well and enjoy the Christmas holidays. Once you get the injuries behind you your strength and determination will pay off in Boston this spring. Enjoy the break you've earned it.

From rattletrap on Wed, Dec 02, 2009 at 15:53:06 from 75.216.100.185

Great report. Sorry it was such a painful race for you. FWIW You are an animal! I wish I could have gutted it out like that in Seattle. Enjoy a couple weeks of rest now and get healed up.

From Barry on Fri, Dec 04, 2009 at 18:42:22 from 24.116.158.70

Sorry it has taken me so long to comment. Great job on your race. I know God blessed you! I do have to agree with Kory and say that you need to take some time off.

From rockness18 on Sat, Dec 05, 2009 at 10:38:02 from 75.43.130.59

Jim, Mike, Barry- thanks! I've taken 5 complete days of and will now gentling easing back into things- no "speed" or distance until I feel good again. Appreciate the encouragement!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7-mile LRR course at a nice slow, even pace in 59:34 (8:31 pace).  Was trying to take 2 full weeks off, but just had too much of an itch.  Ended up with 5 complete days off from running.  Left calf was a little bit sore and right achilles still hurts (but no longer have to limp).  Will run shorter and slower until pain has completely subsided.  Felt good to get out. 

Tangent 3 (3) Miles: 7.00
Weight: 182.00
Comments
From rattletrap on Fri, Dec 04, 2009 at 17:01:21 from 24.19.93.139

I know what you mean about that itch. I was considering "crutching" a 5k back in July. Just be honest with yourself if the pain gets any worse. You will come back stronger even if you take a few more weeks off.

From rockness18 on Sat, Dec 05, 2009 at 21:40:56 from 75.43.130.59

Mike,

Thanks! I'll listen to your wisdom. Things do seem to be improving, ever so slowly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

TM workout:  .5 warm-up, 5 miles at 8:15 pace, and .5 cooldown for 6 total.  Achilles less painful, but still being very cautious. 

PM:  Another 6 on the TM, 5 of them at 8 minute pace.  Felt better than this morning. 

Progrid Rides (2) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles at 7:45 pace on TM.

Progrid Rides (2) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

3.5 miles on TM

Tangent 3 (4) Miles: 3.50
Weight: 179.50
Comments
From Barry on Thu, Dec 10, 2009 at 08:25:51 from 24.117.86.40

How is the ankle doing?

From rockness18 on Thu, Dec 10, 2009 at 17:21:15 from 75.9.135.109

Ankle's fine...achilles is still quite tender. Thanks for inquiring. Running a 1/2 marathon, 20-miler, and full marathon on the bad ankle didn't help things much. My adjusted form put too much pressure on other areas (achilles). I'll be fine in the long run, but so hard to be patient.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 miles TM:  This road to recovery is not fun.  Energy level has returned.  Healthy achilles not quite there yet.  Patience.

 

PM:  5 more miles...staying cautious in pace and positive in attitude.

Tangent 3 (3) Miles: 5.00Progrid Rides (2) Miles: 5.00
Weight: 181.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 slowly on the TM.

PM:  5 more at 9min pace. 

Tangent 3 (3) Miles: 10.00
Weight: 0.00
Comments
From jtshad on Fri, Dec 11, 2009 at 15:07:07 from 204.134.132.225

Hope the leg continues to improve. No hurry, just nice and easy to recover.

From rockness18 on Fri, Dec 11, 2009 at 21:53:07 from 75.43.130.59

Thanks Jeff! Goal is full recovery by January 1st.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Lifted weights at the gym + 3 miles on TM.  Happy to see I've gotten my weight "in check" during my down time of running.  It would be awesome if I actually lost weight while recovering. 

Progrid Rides (2) Miles: 3.00
Weight: 179.50
Comments
From JimF on Sun, Dec 13, 2009 at 18:24:01 from 76.125.2.230

If you can figure out how to drop weight during recovery let me know. That would be a great trick to know. Hope you continue to feel better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.001.005.35

Ran TM @ 9min pace with 4x400 @ 6min pace.

Tangent 3 (3) Miles: 5.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.006.00

This is the first day in which I felt I was turning a corner with the achilles.  I've not been pushing it, but have been throwing in a tad bit of "speed" to test things out.  Did 6 miles on the TM, including 4 x 800 @ 6min pace.  Staying inside, keeping patient, and remaining positive!

Tangent 3 (4) Miles: 6.00
Weight: 0.00
Comments
From JimF on Wed, Dec 16, 2009 at 16:06:39 from 76.125.2.230

Good to hear that the Achilles is doing better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.002.006.50

6.5 on TM, including 2 x 1200 @ 6 min pace + 400 @ 6min pace to finish.  Also, did 5 sets of squats on free weights.

Tangent 3 (4) Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.002.507.00

7 miles on the TM, including 2x1 mile @ 6min pace + completed run w/final 800 @ 6min pace. 

Tangent 3 (3) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 on TM + 20 min. weights.

Tangent 3 (4) Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.506.50

Afternoon:  6.5 on TM, including 2x2000 @ 6min pace.

Tangent 3 (3) Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.001.505.00

TM- 3 miles progressive warm-up (9min up to 6:30min/pace) and then held 6 min/pace for 1.5 miles, followed by .5 mile "cooldown". 

Tangent 3 (3) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.755.50

5.5 miles on the TM, including .75 @ 6 min pace. 

Tangent 3 (3) Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.002.008.00

4 miles @ gym + leg workout...

 

4 miles@ home on TM: 1 mile warmup, 2miles @ 6min pace, 1 mile cooldown.

Tangent 3 (3) Miles: 4.00Progrid Rides (2) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 TM miles at the gym + 20 weights + 20 min bike.

Progrid Rides (2) Miles: 4.00
Weight: 0.00
Comments
From JimF on Tue, Dec 22, 2009 at 22:13:30 from 76.125.2.230

How are you feeling? Hopefully you are getting over the injuries and back to normal.

From jtshad on Wed, Dec 23, 2009 at 12:43:15 from 204.134.132.225

I ditto what Jim said...

Merry Christmas to you and yours!

From rockness18 on Wed, Dec 23, 2009 at 22:58:20 from 75.43.130.59

Slowly but surely progressing. Doing the 10% increase and hoping to be close to normal by Jan 1st. Merry Christmas to you both as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.251.000.003.7511.00

TM at the gym:  2 mile warm-up, 6x800 @ 6min/pace (.25 jog between), and "cooldown" at the end...6.5 miles total.

TM at home:  Progressively worked up to 6min pace and then 3x 400 @6 min pace; 1 mile "cooldown" for 4.5 miles total.

Tangent 3 (3) Miles: 4.50Tangent 3 (4) Miles: 6.50
Weight: 0.00
Comments
From JimF on Thu, Dec 24, 2009 at 11:39:24 from 68.46.210.172

Nice run! I hope you and your family have a Merry Christmas!!

From rockness18 on Thu, Dec 24, 2009 at 22:20:00 from 75.43.130.59

thank you...same to you guys! God bless!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.750.001.254.00

4 miles on TM, including 1.25 @ 6min pace.

Tangent 3 (3) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Great Christmas morning with family!  The kids got a Wii (just as fun for me).  My wife got me a Garmin 305 and I was able to venture outside for the first time since November.  Went 8 miles @ 7:54 pace.  Still have a lot of figuring out to do.  Am not sure my pace for each mile- maybe hit "lap" at the end of each mile?  Did the "Beach Road" route. 

Tangent 3 (3) Miles: 8.00
Weight: 0.00
Comments
From Barry on Fri, Dec 25, 2009 at 21:53:12 from 216.83.73.55

Merry Christmas! I really enjoy my Garmin 305. Did you know that you can use it on the treadmill?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Rough one today.  Started well.  Laced up a new pair of Nike's and headed out.  The garmin was doing ok for the first 3-4 miles (lap 1- 7:10, lap 2- 7:16, lap 3- 8min, etc).  Somewhere around  mile 5 the garmin would begin beeping every 500 yards or so, so the pace/time/distance was working, but the lap thing was way out of control (need to read instructions better).  Around mile 3 the rain began (maybe affect garmin?).  It was mid-30's and raining (not snowing).  Then around mile 6 my right knee began to lock.  No excruciating pain or anything, it just wouldn't really work any more.  I gave it a mile or so of run/walking, but every downhill segment, no matter how big or small, would cause it to lock-up- maybe it was a month of not running outside?  a month without any hills? 3hrs of tennis with kids on the wii? yesterday's run catching up with me?  the rain/cold?  the new shoes?  I don't know.  I can climb the stairs easily...it's coming back down them that makes them lock now at home. 

Oh well, I'll just keep taking things a day at a time...at least the achilles situation seems to be clearing up.  If I battle much longer, I may take time off just to regain my sanity.  Oh yeah, I'm also finished with back-to-back marathons.  I should have known better by watching the patterns of people on this blog.  Live and learn. 

Weight: 0.00
Comments
From JimF on Sat, Dec 26, 2009 at 20:29:44 from 68.46.210.172

Hope the knee straightens out quickly. Not sure I can help figure out the problem but maybe rest and ice will take care of it. No pain is a good sign. As for the 305, I have the same watch and think its great. The rain should be no problem for it. I have run in the rain with mine many times. You do have to get the auto lap set correctly for it to record each mile. Also, might check to see if you have the virtual running partner set. That might be causing the beeping if you are falling behind your targets that are set. Also, I am with you on the Wii. My kids got some new games and I am sore from playing yesterday. Hope everything turns around for you soon.

From rockness18 on Sun, Dec 27, 2009 at 19:12:44 from 75.43.130.59

It's actually not the knee. It's just below the knee on the upper side of leg, just to the right of my shin- no idea what it is...I've never hurt in this area before. Someone at church was telling me that it might be the natural process of not letting my ankle heal fully. The pain has worked it's way from ankle to achilles to another region. Apparently it's typical to do this between the foot and knee when you are compromising form in order to run with a slight injury. Makes sense...I've not been very patient in the healing process and it seems to be backfiring.

From JimF on Mon, Dec 28, 2009 at 14:04:31 from 68.58.83.229

Not sure what to tell you about that. It might be better in the long run to take a full week off and not do anything so that everything can heal then come back at full strength instead of trying to do shorter runs and not letting it rest. Also, might be good to go to a sports Dr and see what they think. Reguardless, I hope this straightens out for you soon. I am sure that it has been very frustrating.

From JimF on Fri, Jan 01, 2010 at 17:29:21 from 76.125.0.162

How's everything going? Hope you are enjoying New Year's day.

From RunnerAdam on Mon, Jan 04, 2010 at 08:26:12 from 216.40.140.211

I dont know what I'd do without my Garmin. Once you straighten out your knee, you should have a lot of fun running this year.

I have the 405 and it is extremely sensitive to moisture. With only sweat on the bezel (watch face), the watch will start beeping and going crazy. Its important to keep it as dry as possible. Best of luck to you in 2010.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2509.55394.60128.3681.203113.71
Trigons (2) Miles: 427.05Saucony Trigons Miles: 23.00Asics Cumulus Gel 9 Miles: 53.25Mizuno Wve Inspire 5 Miles: 393.70Under Armor Spectre Miles: 10.00Saucony Progrid Omni 6 Miles: 5.00Trigons (3) Miles: 439.40Saucony Tangent III Miles: 402.58Barefoot Miles: 48.50Saucony Trigon 5 Miles: 313.70Saucony Progrid Rides Miles: 416.33Tangent III (2) Miles: 60.65Tangent 3 (3) Miles: 212.55Progrid Rides (2) Miles: 202.65Tangent 3 (4) Miles: 34.75
Weight: 178.90
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