sub-3 or blow-up trying

Great day for a race.  Everything came together.  Weather started in the 40's and a bit overcast.  The winds were definitely strong, yet not a factor until the last 5 miles.  Here's the splits as best as I can remember:

Mile 2: 13:50 (somehow missed the 1st mile marker...fully stopped to take a drink and decided to sacrifice 3-5 seconds every 2 miles to do this...I believe it paid off in the long run)

Mile 3: 20:55 (felt great, but decided to slow down a tad)

Mile 5: 35:20 (somehow missed 4 mile marker...someone said a spectator took it)

10k:  44 minutes (somehow missed mile 6)

Mile 7:  49:35

Miles 8-12:  kept steady pace...nothing too interesting...stilling feeling great

* Halfway point:  1:33 on the nose (felt really good, but decided to treat the next 2-3 miles very cautiously...mini-mini-Heartbreak)

Mile 14:  1:40:10

Mile 15:  1:47:20

Mile 16:  1:54:35

Mile 17:  2:01:50

Mile 18:  2:09:15

Mile 19:  2:16:40

Mile 20:  2:23:00 (at this point, knew I was going to get the BQ)

Mile 21: 2:30:00 (now we began to hit a very aggressive headwind, my system felt great, but my legs really began to have to work)

Mile 22: 2:38:00 (I actually stopped for about 20 seconds to not only take a gu, but drink 2 cups of water...think it really paid off)

Mile 23-26:  stopped paying attention to the time...just focussed on keeping each mile around 7:30...do remember doing mile 26 in 7 minutes

Finishing time:  3:10:30 (was able to sprint at the end and passed about 10-12 folks on the track, including the 3:10 pacers)

My family was all at the finish, cheering wholeheartedly.  Although my legs were a bit sore, my energy level was sky high and I felt like I could run another five miles.  Many folks seemed to be struggle with the headwind, during the final 5 miles and I probably passed 30-40 runners.  The only folks who passed me were the 3:10 pacing group, but I passed them at the end (sorry if it sounds like bragging...but it did feel good).  It was all so exhilerating.

A few huge thank you's:  first and foremost to God for good health and my family for 100% support...secondly, Ed who joined me, trained with me and at age 52 today ran a 3:17...thirdly, to Sasha for setting up this blog- the access to elite training regiments made an incredibly huge difference...and lastly, to so many folks on this blog who gave such consistent encouragement- noteworthy- Jeff, Jim, Todd, and Robert.  I finished the day with a meal at Cheesecake Factory, including a chocolate, peanut butter, cookie dough slice of heaven to go.  Plan to go hit the hotel's swimming pool with family right now, and return to eat dessert just in time for the Red Sox game 7 (my wife was shocked to see me turn it off last night at 10:15 w/a 2-2 score).  This week I planned to register for the Boston Marathon.  No running this week...but I'll be back at it dedicating the next month to getting faster. 

Still on a runners high...we're staying by the beach and I had to resist the urge to go for an evening run. 

Still a little bit sore from the race...but a "good" sore.  Went to the gym and did 20 minutes bike, 30 minutes weights, and 4 miles on the treadmill (9 minute pace).  Will be careful this week, but feel ready to ease back into mileage again.  After a week or two of "recovery running" (nothing much under mp), I will entirely focus my running on getting faster.  Did very little sprinting over the past 5 months (knew that endurance was my weakness).  Hopefully speed will come more naturally...I was much more of a sprinter in high school- never ran a mile under 6 minutes, but was always the fastest white kid on the team.  Will be interesting how much of it I can gain back (do remember running a lap around the track in college in 55 seconds...I be happy to get it close to an 60)...I'm getting old though...we'll see.

Thirty minutes on the bike, 20 on the stairmaster, and two miles on the treadmill.  Feeling good, but want to have a light week in regards to actually running. 

Saucony Trigons- 2 miles

Cool, crisp day.  I've been running quite conservatively for a month now, including the marathon.  Not much speed, rather keeping fast days close to that 7:05/7:10 pace.  Today decided to cut loose just a little bit.  Nothing real fast, but still stretch it just a bit.  Ran 9 miles in 1:00:35 (6:43 pace)- mile 9 was the flattest stretch timed at 6:33.  Did a cool down for mile 10.  Legs felt great...plan to begin speed work either this weekend or early next week.  Start with 100 meter sprints week #1 and gradually work my way up to a 5k (100, 200, 400, 800, 1mile, 2mile, 5k).  This will take up my next 7 weeks- 2x per week.  Hope by the end of this stretch to have improved my 19:09 5k pr...we'll see.  If so, would love to break 18 minutes by next Spring.

Trigons- 12 miles (feel really plush)

Did weight work-out at the gym...legs for the first time in over a month.  I'll feel it tomorrow.  Next taper, I'll wait 10-days or so before race to cut out the leg work.  I was cautious this time, but think I will benefit from the extra strength work next go round for the Boston hills.  One hour of weights + 4 miles on the treadmill.  Kept a 9 min pace, but worked my way up with incline.  Plan on plenty of hill-work-outs over the next 4-5 months.  All road races chosen will be the most challenging (w/hills).  Plan on a 10-12 miler tomorrow.

Trigons- 16 miles 

Ran a 12.5 mile course with pretty nasty hills.  Ran first half, rested a couple minutes, picked up the pace for the second half.

1st 6.25 miles:  49:09 (7:52 pace)

2nd 6.25 miles:  43:47 (7:00 pace)

Killer leg work-out.

trigons- 28.5 miles