sub-3 or blow-up trying

rest

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!

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).

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...

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. 

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.

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.