sub-3 or blow-up trying

Took well over a week off.  Leg still sore, but tested it today.  Went 2.35 miles at a 12 minute pace.  Stopped before feeling any real pain.  Hope to inch my way back to strength.  Benched 225 x 5 today + 15 min bike + 10 min elliptic...

Evening:  2.65 on TM at 9:30 pace.  Tender, but I think the injury may have been my new over-cushioned shoes (nike's).  Switched back to the old pair this evening (saucony's) and felt much better.  I'd gotten more cushioned shoes to deal with tender achilles, but it may have backfired. 

Ran outside in high teens- used new triumph 6's and went very cautious pace (10min) for 5.6 miles.  A little tender in the knee, but no achilles/ankle issues.

3 miles on TM at the gym...kept it at 10min pace- knee is still sore.  Really can't go much longer without knee giving out. 

2.5 miles on TM at home...goal was 3, but knee started to feel it a bit after 2.25, so shut things down.  Just taking whatever my body will give me. 

Gym:  2 miles TM @ 9min pace, 30 min elliptical (12), and 2 more miles on TM @ 9min pace.

Home:  3 miles on TM @ 9:30 pace.  Still "ginger", very careful, and shut things down before feeling any pain.  Good day, staying patient.

Went out in high 20's and snow and kept a very slow pace of 10min for 6 miles.  Still tender, yet no sharp pain.  Plan to keep plugging along slowly and working my way back to health.

3 miles on the TM at 9min pace.

TM at gym for 5.5 miles, progressively working my way up to an 8:41 pace.  Things seem to be improving- very slowly, yet still improving. 

4.5 miles on home TM @ 9:15 pace.  Knee started to feel stiff at mile 4, so shut things down. 

Ran on TM at home.  Knee began to buckle on mile 5, so immediately shut things down. 

Ran outside in high teens.  Mile 2 knee seemed like it was starting to act up.  Focused on form and leaned back a little in posture.  Felt comfortable through mile 5.  On mile 6 I experimented just a tad- kept upright posture and picked up the pace to 7:10 for maybe a minute or two- no pain.  All downhills are difficult and I'm also having to be careful not to lean forward.  6 miles total at about a 9:45 pace. 

4 miles on the TM- knee feels shot.  Think I'll cross-train for the next several weeks until the pain is gone.  Nothing hurts the knee except for running.  Bike, elliptical, all forms of weight training (included 205 sets of 8-10 on free weight squats).  Run 3 miles at 10 min pace- gotta be careful- anything faster or longer begins to hurt.  I'm seeing a doctor on Wednesday (spoke to one in my church on Sunday who basically said stop running- cross-train, stretch, ice, you know the standard response).  Boston's not really looking all that promising right now, but long-term health is my bigger concern at this stage.

No diagnosis on the knee yet.  Will have a MRI done on Wednesday.  Took a full week off from running and decided to test things again today.  Ran 4.5 miles at the gym at a 9min pace.  No pain, but ran very cautiously. 

Ran 1.5 miles on TM...running with a weird kind of caution.  I kept it slow (10min/mile), things didn't hurt, but I was too fearful to run faster or longer.  The pain over the last couple weaks has not been very sharp, yet when  it appears it becomes almost impossible for me to run. 

Not a good day...shut things down quickly.

MRI:  Cleared to train for Boston.  A tiny bit of cartilage irregularity near the knee, but no tear, perceived damage or swelling.  They did think it was odd I was still feeling pain, so encouraged me to see an orthopedic doctor if problems persist.  I'll start small again and see what happens. 

6 miles on TM @ an overall 8:30 pace.  Cautious, yet worked my way up to a 2.5 incline and 8min pace.  No locking or pain today.  Leg does feel a little weak.  I will compensate with cross-training as I work up the mileage.  Hope to average 6 miles per day (+ 30 min elliptical) over the next week and work from there. 

6 miles on the TM, progressively working up to 8min/mile and holding for 3 miles.  Total average of 8:10/per mile.  A little week, but absolutely no pain.  Best I've felt since pre-marathon in October.  Got a ways to go to build up endurance and speed again. 

6 miles on TM, working down to a 7:41 pace.  Overall, kept about an 8:20 pace and experienced no pain whatsoever. 

15 minutes on elliptical and then ran 6mile on TM, progressively working up to a 7:24 pace and holding for 2 miles.  Overall, averaged 7:55 per/mile.  Getting stronger. 

Ran 6 miles on the TM:  9min, 7:18, 7:18, 7:08, 7:08, 8:41.  Feeling better everyday. 

Felt fine...just no time to run today.

Snowing pretty good out today.  Went to the gym and did 20 min elliptical, 15 min weights, and 7 miles on the TM- 9min, 8:30, 8:00, 7:53, 7:41, 7:30, 9:30.  Felt fine. 

Negative wind chill today, so back on the TM.  5 miles:  9min, 8min, 8, 7:30, 8:30.  Little bit sore today, so stopped a little early. 

Would love to have gone outside, but it's like 3 degrees and icy.  My knee's not stable enough to absorb another slip.  Back on the TM and had my first 10-mile run since Thanksgiving weekend (I think).  Overall, kept about an 8:40 pace, bouncing around from about 9:05 pace to 8:20.  Stopped 2x for 1 minute to stretch and make sure everything felt ok.  Knee wasn't in pain, but still noticably weak.  It's going to take some time to rebuild strength and endurance.  Hoping to stay consistent, keep away from speedwork for the time being, and continue to listen to my body. 

Quick workout at the gym...progressive run on the TM, starting @ 10min pace and moving down to 7:13 pace (every .25 miles).  Mile 7 was a "cooldown" mile- felt good, no issues. 

2.5 miles on the TM @9min pace.  Felt fine.

4 miles on TM + 10 min legs.

4 miles on TM...kept everything between 8:31 and 9.

5 miles on TM in the gym.

4 miles on TM at home (9min pace).

Big step forward today.  Ran on TM in basement- 2 mile progressive warm-up until 6:58 pace and then held 6:58 pace for 5 miles, followed by 1-mile "cooldown" @ 9min pace.  Haven't stretched out the legs for a while- actually felt quite good. 

Ran outside today!  Went 10 miles in 22 degree weather.  Kept pace between 8:01 and 8:42 through the hills, averaging just over 8:20 per/mile.  Although nowhere near comfortable with hills, my legs felt solid today. 

Lifted weights at the gym and did 3 miles on the TM (8:30 pace).

Ran 6 miles on home TM, including 5 @ 6:53 pace- felt great!

TM:  5.25 miles w/2 miles of incline (up to 4%).

1 mile "warm-up" on the TM and then got outside- mid to high 20's with a strong wind.  Ran 3 miles at mp (7:00, 7:22/hill, 7:16) and then jogged 1 up steep hill, followed by a firm run back down the hill (7:14) which was a victory for me because I have been afraid of the downhills ever since hurting my knee in December.  Jogged the final 3 miles at close to a 9min pace.  Good sign- my legs felt strong in the parking lot walking to the car vs. beat up, sore and tired. 

4 more miles on the TM @ 8:41 pace, mixing in 1 mile of hills up to 5% grade.

Ran outside through very steep hills in just under 10min/pace for 10.70 miles.  High 20's w/sunshine.

AM:  Snow has started, so back to the TM.  Did a progressive run from 9min up to 7:40 pace- 7 miles total. 

PM:  Another TM workout...2 mile warm-up, 3 miles w/4x800 (3:13, 3:11, 3:09, 3:07), and 1 mile "cooldown"...keep feeling better every day.

4 miles on TM at gym + 20 min weights

5 miles at home on TM- progressively down to 6:48 pace. 

Nice, easy paced run on TM at gym (9min) + 20  min weights.

Did 5.5 on TM, 1 mile "warm-up", 4 @ 8:27 pace, and .5 "cooldown".

Woke up and did 3 miles on TM to warm-up for a road race.  It was 22 degrees out and mostly sunny.  Did another bit of a "warm-up" + basic stretching and then lined up for the race.  There were 385 runner/walkers, probably 60% running 5 miles and the rest walking 3.  My goal was to just keep it around a 7min pace.  This would be my first day really pushing it a bit outside + I did my first 70mile week since late September...

Mile 1:  6:58- 90% trail covered in snow + rolling hills.

Mile 2: 6:55- 50% trail + rolling hills, more up than down.

Mile 3: 7:03- 100% road + more downhill than up, relaxed a bit, so decided to pick it up a tad.

Mile 4: 6:53- 100% road + more uphill, so this was the mile I worked the hardest on.

Mile 5: 7:04- 90% trail covered in snow + rolling hills, had to work hard, but was able to keep it mostly in a steady gear, last stretch was on asphalt and I picked it up fearful that I wouldn't break 35 minutes...just made it!

Overall, ran 5 miles in 34:57 and won 1st place in my age division- little surprised by that, but I'll take it.  I still have a ways to go to get my legs back, yet I seem headed in the right direction. 

5.5 miles on TM at just under 9min pace.

6 miles on TM at 8:20 pace.

Nice day out (30 degrees/sunny), ventured outside by myself for the first 12.5 miles...started with 1 mile warm-up, then ran 10 miles firmly, and closed with 1.5 miles "cooldown"- ran 6 of the miles as a mp tempo (hilly- 7:10, 7:23, 7:49, 7:26, 7:46, 7:13)- 12.5 miles total.  Got home and changed into dry clothing, ate 2 spoonfuls of peanut butter and 2 waters and then was off again with my wife...

Ran 7 miles with my wife at an easy pace, 4-5 of them through snowy trails.  Did 19.5 total for the day.

Ran 7 miles on TM:  1-warm-up, 5.5 @8:40 pace  (2incline- 2%, 4%, 6%, 8%), and .5 "cooldown". 

3.5 miles on TM @ 9min pace.

5 miles on TM, including 2 @ 6:44 pace. 

Ventured outdoors today...it was just above freezing with a bit of a strong breeze.  Did a 3 mile "warm-up" at about 9:50 pace, wasn't feeling all that "springy", yet decided to get an extended "tempo" run anyway.  Ran 7 miles at a firm pace (6:47, 7:07, 6:56...now the hills...7:37, 7:47, 7:34, 6:53).  I was way too conservative on mile 6 of the "tempo" (it was all downhill), but I was just trying to regain my legs from the previous 3 miles.  Closed with 3.1 mile jog at about a 9:30 pace- 13.1 miles total.  Did legs at the gym- 20 min.

TM:  6 miles @ 8:30 pace.

TM:  5 miles @9min pace.

A full day of skiing followed by 7 miles on the TM (9min pace). 

Beautiful day out!  It's forecasted to snow for the next 3 day, so cut out time for a long run this morning (high 30's, low 40's w/sun).  Did 2-mile "warm-up", then started a 7-mile tempo through the hills towards Morris (6:59,7:06,6:56,7:14,7:06,7:18,7:26), jogged 2 miles through the woods and then completed 3 more tempo miles (7:10,7:15,7:20- mostly uphill), was pretty tired at this point to jogged another 6.25 to make it 20.25 miles total for the morning. 

4 miles on the TM @9min pace.

3.5 miles on TM @ 9min pace...little sore today from the 20-miler.

6 miles on TM @ 9min pace.

4 more miles on TM @ just over 9min pace.

6.5 miles on TM, including 3 @ mp (7:18).

3 more miles on TM @ 8:41 pace.

5 miles @ 9min pace on TM.

Got up this morning and did 3 miles on TM to warm-up for today's half marathon, including 1 mile at a quicker pace...ventured out to Colchester and tackled a "beast" of a course.  It was in the low 30's with a light snow here and there.  Not only did it have crazy hills, but the 3 sections of trails were covered with snow (absolutely no tracking).  Last year the trail section provided relief, but this year it was a stretch that took serious work.  Here are the splits...

Mile 1:  6:41 (fairly flat...established a very managable pace)

Mile 2:  6:46 (mostly uphill...had to work, but not too hard)

Mile 3:  6:56 (mostly uphill...worked hard)

Mile 4:  6:47 (rolling hills...kept steady going up, pushed a little coming down)

Mile 5:  6:50 (mostly downhill w/a few rollers...just kept steady, managable effort)

Mile 6:  6:42 (mostly downhill...just coasted in antipation of a "monster hill")

Mile 7:  7:40 (this was a trail with a hill...much snow and no traction-worked very hard)

Mile 8:  7:26 (1/2 mile downhill, could not gain speed- no traction, 1/2 steep uphill)

Mile 9:  7:21 (partly trail/uphill, returned to road a found downhill relief- regroup time)

Mile 10:  6:48 (mostly downhill, not feeling my legs too much at this point)

Mile 11: 7:23 (mostly downhill, but back on a nasty trail, weaving to try to find footing)

Mile 12: 7:29 (back on the road, but all uphill)

Mile 13:  7:33 (100% uphill- crazy finish)

Final .1:  7:42 pace (steep incline...spent at the end!)

The time does not reflect the effort.  Felt like I a had a very productive training run.  The trail portions could have all been sub-7 if the footing was there (except mile 7).  Feel as though I'm almost back to normal.  This is a great building block for Boston. 

Ran outside- 30 degrees and snowing.  Did a 9.5 mile loop through hills in Goshen @ 8:30 pace.

Ran 7 miles on the TM:  1st 3 @ 9min pace, then 12 x 6min/pace for 1 min alternated w/jog for 1 min, and then 1 mile "cooldown".  It was a very managable workout and my first taste of getting turnover back into the legs.  20 min. weights as well.  Hope to do a few more miles in the evening.

7 miles on TM, including 4 @ a 7:30 pace (I'll call them slow mp at this point).

Ran 6 miles on TM, including 2 mile repeats @ 6min/pace.

Made it outside today- low 30's, windy, and snowing just a tad.  Ran 1-mile warm-up and then ran a mini-tempo (6:57,7:04,6:59), jogged a mile and then did 2-mile tempo in the hills (7:05,7:07), jogged another mile and did a final "tempo", but not really that fast (7:26), jogged the final 6 back to the gym.  By mile 12 it got pretty windy/cold and I was also pretty depleted.  Worked hard on the final 3 miles even though it was around a 10min/pace. 

TM @ gym...3-mile warm-up, 24 minutes-alternating 6min/pace every 2 min, and then .75 mile "cooldown"...7-miles total. 

5 on TM @9min pace.

Headed outside, low 30's, windy, and felt cold.  2-mile warm-up, 3-mile "tempo" (6:50,7:04,7:36/hill)...2 more slow miles, 2-mile "tempo" (7:03,7:12), and finished the rest slow for a total of 11.3 miles.

Ran 3 miles as "warm-up" and then joined Ed for 16.1 miles...total of 19.1 in 2:39 (8:10 pace).

Beautiful out today...ran 9.4 miles at about a 9min pace.

Ran on TM:  1-mile warm-up, 6-mile tempo (6:48,6:48,6:44,6:44,6:39,6:39), .25 "cooldown"- for 7.25 total. 

4.25 more on the TM, including 2x400 and 2x800 @6min pace (.25 jog between repetitions).

7 miles on TM, including 4 slow mp miles (7:30,7:24,7:18,7:13).

Gorgious day- high 40's and sunny!  Didn't feel all that great, but thought I should get a decent run in, considering it is supposed to rain all weekend.  Began with a 3-mile "warm-up" and then put my mind over matter to kick it into a different gear...ran the next 7-miles through Morris at a firm pace (6:46,7:00,6:53,7:17,7:01,7:49/steep hill,7:20), finished off the last 4-miles by veering into White's Woods- ran really slow because my feet would occasionally break right through the spongy surface which was thawing from a winter of being frozen.  14 miles total.  The lungs felt great throughout...still need to firm my legs back into better condition.  Wish I had an extra month to gear up for Boston. 

6 miles @ 9min/pace on TM.

2-miles on TM, felt pretty good, so put on my lightweight trainers and did 3-mile repeats @ 6min/pace w/.25 mile jog in between...6 miles total.

Was supposed to rain all day, but hadn't started yet.  Got outside and decided to go by how I felt.  Jogged .25, felt good, so stepped it up a bit.  Ran mile 1 in 7:10, so decided to do a tempo (7:10,7:04,7:20/uphill,7:06)...jogged a quarter and still felt energy, so decided to pick it up for a 2nd tempo (6:59,6:55,7:06/slight uphill,6:51).  Jogged that last mile back home...overall, pleasantly encouraged by today's run.

Really wanted to do a long run with Ed outside today, but it was windy and rainy and I've been fighting a bug.  Last year I got strep throat around this time from doing exactly that.  So, I stayed in and gave it a good TM workout under more controlled conditions...2 mile warm-up and then 2 x 1hr @ 7:30 pace (slow mp)- that added up to 18 miles total...and I was totally spent!

9 miles on TM in basement @ 8:40 pace.  Felt fine, yet getting bored of the indoor runs...hopefully the weather will calm down soon and my cold will go away. 

Still nasty outside, so in for another TM workout...started with 2-mile "warm-up" and then decided to play "speedwork" by ear.  800 repeats seemed managable, so I started in with .25 jog between sets...before I knew it, I was on repeat #6, so decide to go for the "Yasso"- ended up with 10x800m @ 6min/pace (.25 jog between sets)...the final one was a killer!  9.75 miles total. 

Added an extra 7 on TM @ just under 8:30 pace.

Gorgeous out- ran in short sleeves for the first time and went for a 7 mile run.  Sore from yesterday, so kept it very slow. 

Another great day outside.  Did a 1-mile warm-up and then went into a 5-mile tempo through Morris (6:44,6:44,6:39,6:54/uphill,6:52/up & down hill), jogged another mile and attempted to go into a 2nd tempo- 7:04- my feet were sore from the light trainers, so I finished up with a slow jog- total of 11.75 miles.  Happy that the times are getting faster on this particular route- hope to do 20 on Friday, so slowed things down when the soreness set in. 

No running today...2 unanticipated deaths this week, so had responsibilities with families and services.

Beautiful day...wish I could say the same about my run.  Ran 10 miles @ about 7:37 pace and then stopped at the usually spicket to get some water- no water!!  I was in no man's land, so realized this would be a test and more of a depletion run.  Ran the next 2 miles @ 7:45 pace and then veered into the woods.  Trails are still sketchy, so kept it real slow for 3 miles (12min pace) and got back onto the road for the final 5.  Basically crashed and burned at mile 16 and kept about a 9:30 pace until 20.  My feet hurt today and I also may have been affected by first real warm weather run (high 60's and sun).  Lack of fluid/fuel didn't help things at all either...maybe the depletion will benefit me in the big scheme of things.  Glad to get this one done with!

Spent the night in Albany with youth for a mission trip.  Got home early evening and put in a quick 8.5 outdoors (just over 8min pace). 

Was able to get outside again for a run.  Warmed up for .5 miles and then decided to give it a mp on the slow side of the marathon pace "zone".  Mile 1 began @ 7:19 pace and I was able to hold it through the hilly course near Popy's and back (mile 2- 7:26,8:02,7:17,7:27,7:01,7:16,6:57,6:46/.25 mile) and jogged the final mile @ about 8:30 pace.  Did the mp zone @ 7:19 pace for 8.25 miles...9.75 miles total. 

Raining out, so made the best of another TM workout in the basement.  Started with 1-mile warm-up, 1 mile mp, and then five 1-mile repeats (6min,5:56,5:52,6min,6min)- each mile had .25 jog in between.  Wanted to do a 6th one, but the TM got too sweaty (starting to slip).  Closed out with .75 mile "cooldown"- 9miles total. 

4.5 miles on TM @ 9min pace.

7 miles @ 9min pace on TM...also, 20min weights. 

Got outside today. Nice temperature, but very windy.  Did the standard Wednesday run- 1 mile "warm-up", 5-mile tempo towards Morris (6:34,6:32,6:29,6:44/uphill,6:40), and then jogged the last 5.5 @ 8:25 pace.  The wind worked to my advantage for the most part (3.5 miles of the tempo).  Overall, felt good.

Ran 10-miles outside with a 3-mile tempo in the middle (6:27,6:48,6:33).  Right achilles is a tad sore.  This is nothing new (felt it since last September off and on), but felt the next to log it as something to look back on.  It's mostly sore after sub-7min type workouts. 

Did my dreaded 22-miler through the hills, but w/a garmin this time only to find it's actually a 21-miler- pretty significant difference.  Still, easily pr'd my time on this route- 2:28:39 (7:05 pace)- which last year I would have calculated as 6:45 pace (22 miles), yet I'm pretty happy with my actually garmin-paced time @ 7:05 pace (21 miles).  Pretty tough hills and I cut my run from last year at this time by 7 1/2 minutes.

7.5 miles on TM @ just under 8:30 pace. 

Another rainy Monday, another speedwork on the TM, and another day of encouraging progress...

2-mile "warm-up":  2nd mile progressively under marathon pace

- .25 jog-

3-miles @ 6min pace

- quick break to change shirt/socks + .25 mile jog

-3-miles @ 6min pace

Was happy to be able to do two 3-mile tempos @ that speed.  Most definitely does not translate to that speed outdoors, yet it's still getting me faster.  8.5 miles total. 

Logged 5 more miles on the TM @ 8:15 pace.

Rain and flooding throughout the state.  Back on the TM...7.5 miles @ 9min pace.

Went out for my Wednesday routine 5-mile tempo.  Was not feeling quite as spritely as past Wednesdays (probably due to Monday's workout), but I was determined to continue my improvement that has occurred every week for the past couple of months.  1-mile warm-up, 5-mile tempo (6:29,6:29,6:26,6:42,6:27)- I was absolutely spent, so walked for 2-minutes and started to head back.  Normally, I jog back at 8:30-9min pace, but somehow I felt much better today (even though the 1st half was way tougher), so I decided to pick it up a little and see if I could hold it comfortable.  Ran 4 at slow mp (7:09,7:32,7:20,7:19), and then did a 1.5 mile "cooldown".  Feel pretty good about the effort today- 11.5 miles total.

Ran the "Pie Hill" course which is filled with very steep hills.  Decided to do more of a progressive run and see how far I could take it comfortably- 8:57,8:51,8:13,8:13,8:07,8:00,7:41,7:48,7:30,7:38,7:24 + 1.5 mile "cooldown" for 12.5 miles total.  Right achilles started to get sore towards the end, so I walked the last .6 miles of the course, so as not to aggravate it any further.  It was fine 95% of the run, just being cautious at the end. 

Entered a race this morning to get a good threshold run in.  Perfect weather- high 40's, sun, light wind.  Warmed up at home (3 miles) and then drove almost an hour to get to the race- got a little lost towards the end and just made it in time.  Upon stepping out of the car, I heard them announce 5 min to race time.  Darted over to the registration table, threw on a bib# + chip and was literally off within a minute of getting to the start.  I haven't seen official chip time, so I'll give my report based on my garmin information...

Mile 1- 6:11 (a little faster than planned, but I couldn't hold back adrenaline)

Mile 2- 6:33 (uphill and against the wind, however, I felt I was settling into a comfortable pace)

Mile 3- 6:31 (still against the wind, but rolling hills- still feeling quite comfortable)

Mile 4- 6:28 (knew that I had a shot at 40min if I decided to pick things up)

Mile 5- 6:32 (a little disappointed with this mile, thought I was running faster)

Mile 6- 6:28 (kept a nice even pace and picked it up a tad for the final 1/2 mile slightly uphill)

Last .25- 6:09 pace (garmin was .05 longer than the course...not too bad)

Felt satisfied with the overall performance.  I think it's a pr, but I've not run this distance many times.  Felt as though I could have held pace for an extra 5k (but definitely not an extra 10k), and pretty likely could have done 5-10 sec faster per/mile if this was the race I was preparing for (rather than Boston in 2 weeks).  Pace stayed even and controlled throughout- probably 7-8 hills with pace variation from 6:40ish uphill to 6:05ish downhill.  When things were flat, I mostly maintained 6:15-25.  The garmin was really helpful in keeping this as an effective training run for Boston...might do a light recovery run in the late afternoon- it's a gorgeous day!  Sweet!! (just checked website) My official "chip time" was 39:58- I knew I was close, but didn't think I'd quite broken it. 

5.75 miles outdoors with 2 of my girls on their bikes. 

Full day followed by a nice, easy 5-mile run outdoors- Happy Easter to all!

5 miles recovery pace on the TM.

Ran a challenging course outside ("Pie Hill") and did .5 mile warm-up, 12 miles @ marathon pace (7:12,7:06,6:44,7:36,7:26,7:10,7:27,7:10,7:28,7:03,7:08,7:02) and then shut things down a little early because achilles was acting up again (1.5 mile jog at the end).  Total of 14 miles, 12 of them @ 7:14 pace through challenging terrain.  Plan to do plenty of icing/stretching between now and April 19th. 

Hot and humid out- mid 80's.  Ran 7.75 miles @ an 8:20 pace. 

High 70's out and humid.  Did 30-min weights at the gym (only been lifting 1x/per week) and then ran 9.5 outside- .25 mile warm-up, 3.5 mile @ 6:55 pace, jogged 1.5, ran another 2.75 @ 6:48 pace and then finished up the run going through trails in Whites Woods.

Achilles is still a bit tender- hopefully the taper will be helpful. 

Also, weight is just a tad below 178lbs- that's a 10lb loss over the past 6 weeks w/out really monitoring my eating quantity that much. 

Went to Olive Garden w/family to celebrate our eldest daughter's 12th birthday.  Within 1 hour of eating a "Tour of Italy" w/3 breadsticks got outside and ran 6 miles in 39:01/6:30pace (1st 6 miles of Litchfield Road Race course)- not a recommended stint for the digestive system, but made it through fairly fine.  Had .35 mile warm-up and .75 mile cooldown.  No achilles issues today.

Ran a nice steady 12-miler with Ed through the hills ikn 1:36:30 (8:03 pace)- fastest mile was 7:38 and slowest was 8:20.  Achilles was just a tad sore, but nothing too concerning. 

Ran 9 miles outside, felt a bit sluggish, but threw in a couple of threshold miles in the middle of the run.  Warmed-up 2 miles, ran a 6:27 mile, jogged a mile, ran a 6:14 mile, jogged a mile, ran 3:06 for 1/2 mile, and then jogged the rest of the way home.  Planned to run the rest of the week easy, except for a few strides each day + 3-4 mp on Thursday. 

Ran 7.25 miles at about a 9:15 pace- felt very sluggish today.  Finally getting over a 3-4 day sore throat/cold and leave for vacation today. 

Ran in Central Park (NY) today- 7 miles in 52:49 (8:17,7:41,7:33,7:31,7:16,7:14,7:14).  Gorgeous day, slept in (til 9:30am), and felt very sluggish- by mile 4 began to feel better and kicked it up a tad.  Spent the afternoon in the park and then in Times Square.  Hope to get 3-4 miles in a mp tomorrow- just a tad faster before heading off to the Bronx Zoo.  3 nights in a row with 8hr+ sleep.  That hasn't happened in quite some time. 

Felt ok today.  Back out in Central Park for a pre-race run.  Put on planned Boston gear and wanted to get 3-4 miles mp in.  Warmed-up .25 miles and then got on a loop around a segment of the park.  The loop was just over 1 1/2 miles so I did it 2x @ 6:48 pace- 3.5 miles total (6:45,6:49,6:51,6:47).  Felt more like 1/2 marathon pace than marathon pace- think I'll shoot for a 7-7:05 pace on Monday and let myself go faster/slower depending on how I feel that particular day.  Jogged .25 back to the hotel.  Felt fine other than the achilles that is still tender.  I'm not sure how this will play out in the 2nd half Monday's marathon.  Hopefully I can just block it out. 

The plan was to do 3-4 miles today as my final run.  However, our whole family came down with the flu (me included).  I spent most of the evening cleaning vomit and by 1am was sick myself.  Finally fell asleep around 3ish and slept until 2:30pm.  Took everyone to the doctor today and 3 of the kids have strep throat, so all of us are now on an antibiotic.  Hoping I can get through the worst part before Monday. 

Considering my week and the past 3-4 months, I'm satisfied with my time today.  Re-qualified by 5 seconds and ended up in the medical tent making sure I finished under 3:16 (7:30ish final mile after several 8:15ish miles).  Plan to have a full race report within the next couple of days...

Well, Friday afternoon I sat in a doctor's office with my family after spending 2 days not eating and cleaning other people's vomit.  The diagnosis- 3 family members with strep throat and all of us needing to take an antibiotic.  A 24-hour fever had broken, so the doctor reluctantly said Boston was ok as long as I didn't have a fever and I was keeping well hydrated.  Ate my first descent meal in 48 hours on Saturday afternoon.  Also, ate well on Sunday. 

Woke up early on Monday morning and met up with Jim Flowers (from the blog).  It was great taking the busses up with him to Hopkington and helped to keep me relaxed.  Glad we met- enjoyed our time!  Both of us were feeling similiar in terms of goals and were grateful for a gorgeous day of weather.  I had a great month of training in March, but had struggled with injuries in Dec/Jan.  That combined with recent illness made me uncertain of what a realistic goal should be.  Thought about a 7:05 pace would be good and then adjust by feel.  Deep down I wasn't sure my training had been long enough to sustain a full marathon (ideally would have liked Jan/Feb to have provided a stronger base).  Found a plot of land at "The Village" and relaxed for about an hour (I snoozed on a sleeping bag).  Waited for a porta-potty just over an hour before the race and was at the start with 10-15 minutes to spare.

I was in the 5th corral and with the start of the gun, we were off.  It took maybe a minute or two to hit the starting line (for the chip) and the group kept a pretty descent pace in the first few miles.  Here are my splits for the race...my garmin was off by about .15, so I fudged a few of the miles by a second or two (should still be fairly accurate)...

Mile 1:  6:40 (legs felt amazingly fresh...honestly, about a 7:40 effort)

Mile 2:  6:50 (probably too fast, but it felt so slow)

Mile 3:  6:53 (trying to ease the pace to 7:05, but couldn't go that slow)

-5k:  20:53 (official/6:44 pace)

Mile 4:  6:56 (new I needed to go slower, but since legs were fine decided to just keep with the flow of the pace)

Mile 5:  7:10 (no longer all downhill)

Mile 6:  6:58 (still feeling very comfortable)

- 10k (42:48- 7:04 average for 5-10k)

Mile 7:  6:59

Mile 8:  7:06

Mile 9:  7:05 (felt comfortable, absolutely not stiffness or cramping)

- 15k (1:04:47- 7:05 average for 10-15k)

Mile 10:  7:08

Mile 11:  7:20

Mile 12:  7:11 (legs felt fine, but my system did not feel adaquate for marathon distance...decided to just let my body go at whatever pace was comfortable... had no confidence to push, having only really successfully achieved one 20-mile run in my training)

- 20k (1:27:15- 7:15 avg for 15-20k)

Mile 13: 7:12 (*1:32:09 at halfway point and still enjoying the run)

Mile 14: 7:16

Mile 15: 7:28 (No goal at this stage for pace, just trying to stay comfortable and steady...absolutely certain my body was in jeopardy of a crash)

- 25k (1:50:01- 7:20 avg for 20-25k)

Mile 16: 7:14

Mile 17: 7:44

Mile 18: 7:47 (I'm making it, but a crash seems inevitable...legs are ok, but my system...how do you describe system?  Legs don't really hurt but feel a bit in slow motion...reaching the end of my limit...you're prepared to sprint 100m, but it's a 130m race...feel in good shape, but not for 26...anyway- maybe it's unable to explain)

- 30k (2:13:59- 7:41 avg for 25-30k)

*At this point, if it was a 20-mile race, I think I could have kicked it back up to 7-7:05 pace, yet I knew there were still at least 2 challenging hills left...I was now in survival mode...what will my body do?

Mile 19:  7:37 (kind of pumped my fist at the end of this...I still have life!)

Mile 20:  8:02 (pumped my fist again...starting to see a few walkers...could be me)

Mile 21:  8:24 (pumped my fist again...Heartbreak's done and I'm still standing!! Tried to do a little math in my head...figured if I could keep an 8min pace, I'd requalify for Boston...absolutely exhaused, yet seemed doable- I can do 8min pace in my sleep)

35k (2:38:59- 8:06 avg for 30-35k)

Mile 22:  7:50 (Last year at this time I was in major pain and pushing...this year, no pain, just completely exhausted...another attempt at how I feel...I am now in a desert, desperately seeking an oasis, I come to the oasis every 2 miles or so and they have gatorade...when I get the gatorade, it looks so good and then it spills all over my face and trickles down the front of my shirt...I suck in a splash or two, but even that little amount makes me want to vomit...my spit's still brown from the gu I took over 2 miles ago...is there a place I could just rest for a moment?  that is, with time standing still...just 5 minutes please?)

Mile 23:  8:11 (uh-oh...I thought I could run 8min/miles in my sleep)

Mile 24:  8:20 (saw my family...wife and all 6 girls wearing "Rock-chick" t-shirts/each with a yellow ducky labelled with their #'s...Rock-chic #1, #2,etc. and waving pom-poms...gave a bunch of high 5's felt a wonderful surge of energy...ok, still a bit of running to do...where will the death march bring me to my grave?)

Mile 25:  8:07 (I'm not getting this close not to re-qualify)

Mile 26(to the end):  8:17 (ok, it's hard to explain this mile...I started out mile 26 thinking that a sub-3:16 was no longer in the cards...just wasn't in the frame of mind to do proper math...spent close to a quarter mile just dropping to like a 10-12min pace...then a marker said 1-mile to the finish and I caculated it, don't ask me how, and my delirious head calculation said I needed to break 7:30 to re-qualify...I decided to give it everything I had and I did...as I zoned in on the finish line, the official time meant nothing, it was well over 3:16, however, my watch had me right on the edge...I just pushed it as fast as I could muster and according to my garmin calculations, I was in...I hit the finish line, put my hands on my knees and was unable to walk it off...a young woman asked if I was ok and I said no...next thing I knew I was in a wheelchair in the medical tent.)

Drank a full gatorade, tried to stand up and almost passed out.  They got me on my back and took forever trying to get an IV in me- my veins collapsed a dozen times and then finally one of the 5 helpers got something to stick.  The staff was awesome and I made a few friends before leaving the tent- their assessment of things was that I was severely dehydrated- much of that must have come from the illness/antibiotics.  Felt pretty descent within about 20minutes of the IV taking and was able to walk a mile to meet family at a hotel.  Went with family and friends to the "Cheesecake Factory" and then later looked up my the Boston Marathon website to get the official results...and yes!  I re-qualified for Boston with 4 seconds to spare!!  Followed the experience by going with family to a Red Sox game- great finish!!

In hindsight, I feel very satisfied with my time.  My running is going well, but I did not have enough time to properly train for the distance.  A solid February and fantastic March, but needed another 6-weeks or so of 8-10 mile/per day training + a least 2-3 twenty milers.  My sickness may have played a role, but not as significantly.  Feel good though.  No injury, no unusual soreness, in fact, I could probably go for a jog today (think I'll wait another day or two).  If anyone came anywhere near to finishing this report, I apologize :).  It's way lengthly, yet it feels good to get it all written down to record for future reference.  Thanks to all who provide this supportive "running tool" and "community"! 

Jogged 1/4 mile, ran 8.5 @ 7:32 pace, and then did a 1-mile "cooldown".  Ran a hilly course and legs felt pretty good. 

Real happy with today's run.  Planned on more of a recovery run, yet felt good as I started out.  Picked it up a bit and completed the first mile in 7:14.  Decided to try to hold that pace through the hills of Morris and did so for 8 miles (7:20 pace for all 8) and then slowed it down as I completed the run in White's Woods.  I've sprained my ankle 4 times in the woods, twice pretty significantly, so I've vowed to keep it slow on the trails 100% of the time.  Did a total of 10 miles and weighed in at 177lbs.  That's the lowest I've been for some time...maybe I can shaved off a little more for a Fall marathon. 

1/4 mile warm-up, then ran 6 miles of Litchfield Road Race @ 6:57 pace and finished with .75 mile jog.  My oldest accompanied me on her bike. 

Did .25 warm-up and then ran 7.5 miles through hills past Jr. Republic @ 7:10 pace. 

Ran 12.5 miles through the "Pie Hill" course @ 8:40 pace.  Got a bit of "hotfoot" towards the end.  Probably more ready for a 10 miler than 12.  Legs are fine...feet a bit sore.

Very little time today, but did get in 2 miles @ 9min pace.

Very windy out today, so decided to do a TM workout.  Felt great in "warm-ups", so decided to go with speedwork.  Alternated 5:30/pace with 10min/pace for every other minute for 40 minutes...total of 20minutes @5:30 pace (3.65 miles).  Did "cooldown" upon finishing the 40 minute workout for 8.75 miles total.  Recovery from Boston seems complete. 

Did a .25 warm-up and then ran 8.5 miles @ 7:22 pace through hills of Morris (from home).  Then got on a trail for the last portion of the run.  Did total of 11.5 miles. 

Ran 10 miles with Ed at a 8:17 pace.  I'm trying to get through some issues with my toes- tips are numb and it doesn't seem to be going away. 

Did speedwork on our TM in the basement...2 mile warm-up, then 11x400 @ 5:30 pace (.25 jog between sets).  Wanted to do a 12th, but my sweat was making things dangerous.  7.5 miles total. 

Did 5-miles at gym on TM @ 9min pace + 20min w/weights.

5 on TM in basement @ 8:41 pace.

9.5 miles out towards Morris and back @ 8:37 pace.  Time to retire my progrid rides...they've held up well for me. 

Ran 8-miles including a 2-mile tempo in the middle of the run (6:30,6:28).   Hope to gradually increase distance at this pace between now and the end of the summer.  Maybe run 20k at 6:30 pace?  Broke out new shoes- big difference!  (Retirued a pair of triumphs and riders)

Ran 11.75 miles, 1/2 of it on trails @ 8:52 pace. 

Did 25 minutes of weights at the gym and then planned to do a slow 10-miler outside.  Within the first mile I was feeling pretty good, so decided to do a tempo- took it 3 miles (6:54,6:52,6:36).  Jogged to miles up and down a pretty steep hill and still felt good, so picked it up for 2 more miles of tempo (6:52,6:32).  Veered into the woods to complete the run- 10.75 miles total.  Might run later in the day if time permits. 

5.25 miles on the TM- 5 @ 8min pace. 

Back on the TM today...2-mile "progressive" warm-up that led into 6 x 800 @ 5:30 pace (.25 jog in between).  Finished with a couple miles of "cooldown" for 7.5 miles total.

5 miles on TM:  .75 warm-up, 4 @ 6:58 pace, and .25 cooldown. 

No time to run today...slipped in 4.5 miles on TM late in the evening.

Felt pretty decent today, so ventured out on the dreaded "Pie Hill" course.  This is a run with very steep hills that usually chews me up and spits me out somewhere around mile 10 w/legs barely able to withstand the final stretch.  Today I did 1-mile warm-up (w/in the course) and then pushed it hard for 11 miles (7:11,7:14,6:58,8:23,7:28,7:38,7:13,7:14,7:00,7:06,7:07).  Surprised to see how well my legs held up for miles 10-12 which ended up being my quickest stretch.  I jogged .5 miles somewhere in the middle and then did a 1-mile "cooldown" within the course for 13.5 miles total. 

Ran 8.5 miles through the Goshen hills loop @ 8:21 pace.  Fastest mile was mile 8 @ 7:47 pace and slowest was 8:48 on the first mile. 

Ran 9.25 miles through Morris and into Whites Woods @ 8:48 pace.

Did a nice run with Ed out past Popi's through Morris.  Total of 12 miles @ 8:05 pace. 

Did 5 miles @ 8:40 pace on TM.

Attempted mile repeats @ 5:30 pace on the TM...did 2 x 1 mile @ 5:30 pace and made it through .25 on the third...jogged a 1/4 mile and the ramped it up for a final mile repeat @ 6-minute pace.  The last mile wasn't very hard on the breathing, but my legs were getting "rubbery"- I'm still going to credit the final mile as VO2 Max- ran 6.5 total w/half @ VO2 Max.

Back on the TM:  2-mile warm-up, 4 miles @ 6:44 pace, and then .5 miles "cooldown"- 6.5 miles total. 

Raining out, so back on the TM.  Started slow, felt good, so progressively worked faster.  Brought it down to 6:39 pace by mile 5 and held it for 4 miles.  Finished w/a 1 mile cooldown- 9 miles total.

14.5 miles @ 8:11 pace.  It was 80 degrees out, making it feel as though I ran 20. 

Three weeks from now I have a 7-mile local road race that will take place at 1pm in the afternoon.  It's a huge deal with people like Bill Rodgers and Rod Dixon who usually show up to participate as well as current elites and Kenyans who add a bit of spice to our small town event.  The biggest challenge- it's always at 1pm (very hot!) and the final mile has a 9% incline that puts Heartbreak Hill to shame (named by Runner's World as one of the top 10 hills in American road races). 

Anyway, it was hot today (mid to high 80's) w/a bit of nasty humidity as well.  A good chance to start to get my body acclamated to potential upcoming race conditions.  Having run long yesterday, my goal was just to push it a bit for a few miles and hope to be near the 7min/mile range for a tempo or two. 

As I set the garmin and started to run, I was pleasantly surprised to see the pace drop to 6:30 quite easily.  Thus, I decided to push it a tad more and see how I could hold it.  Mile 1- 6:18, mile 2- 6:17, Mile 3- 6:26 (stopped at a water spicket and lost my stride a bit...really needed the water though).  After mile 3, I went into a jog and dipped into off-road trails.  It was at least 10 degrees cooler, so I hung out in there for almost 6 miles, stopping for water at least 2-3 times.  Upon reaching the roads again, I felt I could push a second tempo, so I decided to push it for 2-miles (before "Gallows Hill").  Mile 1- 6:23 (pleasantly surprised), mile 2- 6:17.  Felt very satisfied with the results for today- ran 11.5 miles total. 

4.5 miles on the TM, closing w/the final .25 at 6min pace (8min pace overall).

Did 20-minutes w/weights at the gym and then planned to do a recovery run.  After 1 mile I was feeling ok, so decided to pick it up for a 20-minute "tempo".  Ran 3-miles at what I'll call my goal marathon pace for next November (6:41, 6:32, 6:35) and then jogged the final four at a little over 9min pace.  I've been able to get in 60 miles this week on just 5 days of running and am feeling pretty good.  I may get a short one in tonight on the TM and then transition into 70/mile weeks starting next week. 

5 miles on the TM.

TM:  2 miles warm-up, then three 1-mile repeats @ 5:30 pace (1/4 mile between miles), and then 3.25 "cooldown"- 9 miles total.  Just barely made it through the 3rd miles repeat.  Definitely pushed my limits, so feel good about the workout. 

10 miles in sweltering heat and humidity...very slow!

Ugly out today- low 90's w/humidity.  Ran 4.5 out on the roads, then veered into Whites Woods for another 5, and then back on the road for the final 1/2 mile.  Kept it slow. 

Not quite as hot today, but still muggy and humid.  Plan was to run a 5 miles tempo.  However, within the first mile I new my body wouldn't hold up (too hot and poor sleep last night).  Decided to break the run into 3 x 1.5 miles with short jogs in between.  Did 4.5 miles @ 6:39 pace (took more effort than I would have liked it to).  Ran 8 miles total. 

Ran 8.5 miles w/Ed through some pretty challenging hills.  Kept an 8:20/pace average for the total.

Did 10-minutes weights at the gym, then ran 1.25 warm-up and then decided to push it for a firm pace on the roads before making it into the back entrance to Whites Woods, did 7-miles @ 7:18 pace (last 1/4 mile was in the woods), and then finished up the run with a slow jog through the trails (9:20 pace)- 13.25 miles total. 

Ran Litchfield Road Race course with my wife (7.1 miles) @ about 9:25 pace. 

Did 1-mile warm-up, 2 mp miles to the track (6:42,6:48), and then 10 x 200 (fastest was 35 seconds, slowest was 38 seconds), and then jogged back home- 9.1 miles total.  Achilles was a little tender today, so cut the speedwork short.  May do a few TM miles tonight- only if it's pain free. 

5.9 miles on the TM w/2 sets of 2 miles @ 6:48 pace (.25 jog in between)- 5.9 miles total.

Raining out, so did 4.5 miles on the TM @ 9min pace. 

I was going to attempt a 5-mile "tempo", but had some serious sluggishness to overcome.  Began with a .25 mile "warm-up" and then started the run- Mile 1- 6:26 (breathy), Mile 2- 7:10 (never looked at watch until beep, so shocked to see how slow it was), Mile 3- 6:50 pace...stopped the tempo and jogged 1 mile at 9:17 pace before picking things up for the final 2 (6:47, 6:47), jogged a "cooldown" mile for 7.25 miles total.  Not an encouraging run.  Achilles was sore, system felt out of whack, and I was way too breathy throughout.  I think it's a combination of humidity, lack of sleep, and poor diet this past week (3 birthday parties w/cake)- and who knows, maybe it was turning "40"? 

Jogged 4 miles on the TM @ a 9:05 pace.

4.5 miles on the TM at gym @ 9:15 pace.  Did 20min weights as well.

6.2 miles after dinner @ 9:30 pace.  Feeling very slow and sluggish. 

Quite the experience!  Didn't really have a great week of running, quite sluggish, and not sure if I really wanted to run this evening.  Decided to do it anyway, to have a good workout if anything, and was satisfied with the result. 

It was hot and humid- low 80's and just really damp out.  The race this year was terribly disorganized.  700-800 runners registered and a huge line of folks who had not pre-registered (me included) who had to wait for 2-3 people signing us all in.  Waited in line for over half an hour.  I had on my garmin, so was unaware of the time.  Asked the woman at the table and she said 25 minutes until race time.  I decided to go for a 20-minute jog and then noticed about 1/4 mile away from returning that everyone was in place for the start.  Rushed back at about a 7min pace to get near the front of the line and began to sweat profusely.

Fortunately, the folks running the timing system did could not get it starting, so I had 10minutes to regain my composure and catch my breath.  However, about a 55 year old woman was positioned at the very front (she'd seen me slip into the crowd behind her back shoulder) turned and asked if I was going to "run her over".  Of course I said no and then she switched spots with her husband who turned and asked if I was going to run them over.  Again, I said no and then could hear them discussion my position behind them (is this really happening).  Finally, after they continued for 2-3 minutes, I said, "Folks, don't worry!  I'm obviously going to have to go around you, but I won't run over you...promise!!"  Secretly hoped the 40 teenagers behind me (non-runners) would all decide to run a 5-minute 1st mile and run them both over.  Probably not necessary for this report, but I need to vent somewhere.  Suddenly, as this was all going on, the race director, with no warning and no intercom, said "go!".  We were off...

Sure enough, about 50 teenagers ran to the front to keep up with the Kenyans for 1/4 mile or so and then by about 3/4 of a mile in everyone settled somewhat.  I looked down to my garmin to see a 6:05 pace, but had forgotten to press "start".  Decided to wait until hitting the first mile marker, but then saw clock at mile one had not been started.  This flustered me a bit and then about 15 seconds after passing the mile marker realized I still hadn't pressed "start" on my garmin, so said "screw it!"  I have no idea of what my splits were, so will just record the rest of my experience.  At the midway point there was a loop and somehow everyone got "criss-crossed", so there was tremendous weaving that took place and it was probably more annoying than detrimental to time.  The mile 2 marker was non-existant, so I just kept my head down and tried to run by feel.  It was very uncomfortable not knowing how far I was from the finish in the heat and humidty, but I finally was able to see a finishers clock.  Picked up my pace to barely sub-6 and finished in 19:19.  I'll have to wait to see the official time.

Last year I ran the same race in 20:03, so I'm definitely a step ahead of last summer.  Afterwards, there was only donuts, cookies, and warm water.  They would only allow for 1 cookie per runner.  Pretty cheap, considering the $18 entrance fee with no t-shirt or "swag" to show for it.  Not that I'm into those things, but a bit of a waste of money from my standpoint.  Didn't allow it to ruin my experience, but what an evening!  I'll take my 45 second pr on this particular course and might look for a different 5k for next year.  If you made it this far, thanks for putting up with my rant and have a great day. 

1 edit...they had me finishing in 19:26- I'm a bit skeptical because the clock had me finishing at 19:20 and the 19:26 has me finishing tied with a 15 year old.  Talking with others, several people found their time to be similiarly off a bit.  There was nobody within a few seconds in front or behind me...oh well, I'm keeping my time to what the actual clock said when I crossed the matter and either way still pr'd on that particular course by several seconds.  The winner ran a 13:52 (Kenyan from the Bronx). 

Attacked the "Pie Hill" course today and it ate me up and spit me out.  Very happy about a good, hard workout.  It was hot, humid and I gave it a good push until mile 10.  Got a little dehydrated (couldn't find water anywhere) and then walk/ran mile 12 before finding a spicket behind a school.  Trotted the last mile slowly for 13.25 total.  Wrung out might shirt 4-5 times and my socks twice during the run and just kept plugging.  Almost hit 70 for the week.  Think I'll get back in stride soon. 

The last 2 days we have had company + I've had meetings, so no time to run.  Got out today for 13- 10 at about a 7:55 pace ("Pie Hill").

Ran "Pie Hill" again today, 12 of them at a 7:50 pace- 13.5 total.

Did a recovery run- 6.5 miles @ 9:30 pace.

Ran 2.3 miles w/my daughter to get her ready for the road race this weekend.  Went on to do 8 miles total- 9:30-10/min pace.

Ran the Litchfield Road Race in our town.  Well over 1500 runners with several elites.  Very humid, yet the sun was covered and it ended up being quite "comfortable" in the high 60's/low 70's temperature wise.  My only goal was to beat last years time and I was able to do it by almost 90 seconds.  The splits will look ridiculously crazy, but much has to do with a huge hill (Gallows/9% grade) at the beginning and end of the race.  There is also a middle section that diverts into the woods with a not so steep, yet steady incline that can take a little out of you as well. 

Mile 1:  5:38 (Going with the adrenaline + downhill...way too fast, yet avoided getting trapped on the first neighborhood street)

Mile 2:  6:30 (Very flat, for most of the mile + a short, steep incline at the end- felt good)

Mile 3:  6:40 (Mostly flat w/barely an incline leading up)

Mile 4:  7:04 (Entering White's Woods- satisfied with this mile, yet not thrilled...ideally could have run 6:50ish with a 6:30 effort)

Mile 5:  7:01 (Felt fine, but completely lost focus...I was just keeping pace with those around me...should have been able to keep 6:45- they were trails, yet mostly flat with even a slight down section)

Mile 6:  6:46 (OK- I still had 6:30 in me, yet was trying to conserve for Gallow's Hill...in hindsite should have just given the 6:30 effort- the hill is slow no matter what)

Last section:  Did not do well on the hill- this was the only section in which people passed me (maybe 2-3 runners- looked like teenagers)- got to the top of the hill and then was able to keep a 6:30 pace until the finish- Final time was 48:06.  With smarter racing may have been able to shave 10-15 seconds, yet am satisfied with the result.

Also, got in a few warm-up miles. 

Did a .25 warm-up and then broke into a 3-mile tempo (6:53, 6:54, 7:04)- had to work really hard for it since it was entirely uphill (very gradual).  Jogged 2 miles and then did a 2-mile tempo back (6:46, 6:43)- didn't have to work as hard since it gradually sloped downward.  finished with 1.1 mile "cooldown" for 8.35 miles total. 

5 miles on TM @ 9min pace.

Ran 9.5 miles through the hills, 7.5 of them at 7:33 pace before hitting a trail and then jogging slowly up Gallows Lane. 

Headed down to West Hartford to run a 5k.  I've done it 2x and it's a very challenging course.  Ran a 7 mile race Sunday + hard workout on Monday, so second guessed trying to give an all-out effort today.  Decided to go for it and be my speedwork for this week...

Got to the race site an hour early, so got in 6 miles of "warm-up", including the race course.  There were about 100 runners today and we got started right at 6:30pm- temp was high 60's w/a pleasant breeze.

Mile 1:  6:17 (Mostly uphill, yet able to keep a steady pace...felt strong)

Mile 2:  6:45 (Much steeper section that flattened out about 2/3 way through mile 2...killer, especially on my right achilles...one 40-year-old passed me who ended up taking 1st in age group by 12 seconds)

Mile 3:  6:13 (I was a little dissappointed with this mile...mostly flat and downhill and took me too long to really kick things in...began feeling strong again about 2/3 way through this mile)

Last .10:  Garmin had me at a 5:25 pace...wish I'd kicked it in a little sooner.

Ended up satisfied with my time, 19:48, which was a 25 second pr for me on this particular course.  The trends are looking good thus far for me this summer, so my biggest goal is being consistent and staying injury free. 

Did a little bit of a "cooldown" to round out my mileage at 10miles for the day.

2 sets on the TM:  4 miles right before dinner and 6 miles after- 9:30 pace. Also, did 20-min leg work. 

Did a loop towards Morris, first 7 on the road...started downhill @ 9min pace for 2 miles, uphill @ 8min pace for 3 miles and then held the 8min pace flat for another 2 before veering into the woods.  Kept trail running real slow and finished up on Gallows for 12miles total. 

Did 20-min weights and then ran almost a 10-mile loop towards Morris and back, including 7 miles at 7:26 pace through a descent set of hills.  My weight was the lowest it's ever been- part of it was having completed this run on a hot day, yet I've never weighed less even following a 20-miler. 

Ran 1-mile warm-up, 5 @ 7:15 pace, and finished with 2 miles "cooldown".  Muggy and buggy out this morning.  Happy Father's Day to all you fathers out there!

Ran 5.75 miles with my wife at about 9:25 pace. 

5 miles on TM @ 10min pace + 20 min weights w/legs- feel very energetic and strong. 

Ran a progressive run w/Ed, starting out at 8:30 pace and finishing under 7min pace- 6.2 miles w/an overall avg. pace of 7:40/per mile. 

Ran a very slow 9.5 miles in the rain (9:30 pace).  Felt sluggish, but still glad to get one in.

Warmed up 2 miles on TM and then ran outside 7.65 miles at a 9min/pace. 

9.5 miles @ 8:30 pace, running sub-8 for 6 miles and +9min for the last 3...achilles sore again today.  Think I'll scale back on speedwork and keep volume base going. 

My wife had an overnight with girlscouts and then I had all day wedding festivities...got home around 9pm and got a quick workout done on the TM- .25 warm-up and then did progressive run, doing 8.32 miles in 1 hour (7:21 pace). 

Ran 4 miles down to the track and then did a little bit of "speedwork"...

4x400:  85, 82, 82, 80 (jogged 2minutes between)

Jogged 1 lap

1 x 1mile:  6:12 (comfortably firm pace)

Jogged 1 lap

8 x 100:  semi-sprint barefoot

Jogged 1 lap

4x400:  82, 82, 81, 78 (lungs were fine...just had to be careful w/my achilles)

Jogged 1 mile and then ran home for a total of 15.25 miles

Hope to begin 2 "big workouts" per/week (Mon/Thurs) w/slow jogging in between days to keep up base mileage.  My hope is by Fall for the "big workouts" to incorporate at least 16-20 miles w/a tempo or two mixed with "speedwork".  We'll see how it goes.