Update

On Wednesday I ran 7 miles (TM 59:09, 8:27/mi.) I have found that my 6 inch foam roller is really helping my legs get out soreness and knots. Trigger points seemed to be released. Also I sit in a bath of cold water for about 10 minutes when my legs feel sore. Today I ran 4 miles (33:39, 8:24/mi.). Tomorrow no running , my wife and I are going to a Christmas party. I will get an hour massage around noon.

A New Week

On Sunday I ran 7 milles in 56 minutes. 8:00/mi. AND my legs didn't hurt at all!!! This is the first time since July I can say this. Monday I ran 7 miles (TM1:00:07) in 8:35.3/mi. I was a little tired but I felt great for the last 4 miles. Today I swam 50 laps and took it easy. Only 26 miles for the week.

Manchester Road Race 2006

Thanksgiving 2006. I started out from home with plenty of time to drive to Manchester and warm up. The road was free of traffic. 10 minutes from home I realized I had everything BUT the card to get me into the 30-35 minute corral. I exited the highway and flew back home. This time I didn't have plenty of time. Of course now the road was clogged with people on there way to celebrate Thanksgiving with friends and relatives. I finally arrived 20 minutes before the race. I parked and jumped out of my car and raced over to the start. So much for my planned 10 minute warm up. Waiting I talked to some of the runners near me. We noticed the banner over the start with the record for 90+ male and female. Just over an hour for the male and just under an hour for the female record. Amazing!!! The start. My left leg hurt at first and several people passed me in the first two tenths of a mile. I kept my pace which I thought was fast enough. It was COLD and raining. I wore a knit hat at first which I threw onto a lawn pass the mile mark, 6:52. I thought it was too fast although last year when I felt better I hit it at 6:46. I slowed up some. The next mile and a half are up hill. It started raining harder. I past several runner going up hill but at the top I slowed some and several runners passed me. My glasses were steaming up from mile 1 on and I had to wipe inside and out with my soaked cotton gloves in order to see. But I enjoyed seeing so many people in front of me run so fast. I felt OK and I was running strong. Near the end the road goes down a slight hill then on to the finish. A young women passed me and was running so strong it was fantastic! I pushed to the finished but it was the first time in years that I wasn't out of breath. The results were posted today. I was 593 out of 8285 (signed up to run). I was 45th out of 894 in my age group 6:59/mi. It had taken me only 8 seconds to hit the start line. It was raining so hard after I finished I didn't see anyone I knew and I just walked straight back to my car, changed into dry clothes, and left. I worn a long sleeve red shirt that my company, NERAC, bought for me. The race will be televised on NESN. I hope that the "Nerac" on my back will be seen. My trainer's husband came in 36th, Aaron Flamino was 5th in his age group 5/882 25:09 5:18/mi. Friends who ran were Brett Stoeffler, 85th 8/882 27:14 5:45/mi., Dick Stoeffler (who is 73) 14/37 50:07 10:34/mi., Brian Nelson was 145th 77/834 28:46 6:04/mi., his wife Laura was 1348th 77/821 37:16, 7:51/mi., my trainer Linda, who was recovering from a stress fracture and easily beat me last year, came in 728 38/821 33:49 in 7:08/mi. and Gerri Potash 3627 186/669, 45:25 9:34/mi. This is only a race for the runners in the corrals and right behind the corrals. Otherwise there are a number of people who are not runners but take part in the "run." Some stop as early as 1 mile and walk some with no mind to anyone behind them. So the times for some will be higher than they would be if they were able to run with fewer runners. The last runner, Mary Haines is 92. She was first in her age group in 2:16:38, 28:47/mi.

Relaxing and Tuning Up

Yesterday I ran 4 miles slow and easy. My legs felt a little tired. I lifted weights after that. Today I warmed up on a stationay bike and lifted and stretched. I'll take it easy tomorrow the day before the race. Last year was my best race. I came in 429th in 32:08 (6:46/mi.). But I am expecting I will come in closer to the year before when I was 983rd in 34:47 (7:20/mi.). I'm going to enjoy it because I am starting near the front where everyone runs well the whole race. I think last year I enjoyed it the most just for that reason. The temperature should be about 46 degrees F and partly cloudy.

A Great November Weekend

Saturday I ran 15 miles in 2:01:22 (8:05.5/mi.). My left leg hurts most of the time now from the bunion. But I'm running better and faster. Average HR was 153 and the temperature was 34-51 degrees F. Today (Sunday) I ran 7 miles in 57:05 (8:09.3/mi.). I was hoping for a little faster time today but I feel OK. Thursday I will run my 16th Manchester Road Race. It's a fun way to start Thanksgiving. Last year I set a PR but I don't expect to be as fast this year. Still it's great to run with 10,000+ people in Manchester CT. I ran 35 miles for the week.

A New Week

On Monday I ran 6 miles in 52:20 (TM 8:43.3/mi). I felt tired still from the 20 miler on Saturday.
Tuesday I swam 82 laps. My back hurt. I probably swam too fast. Ice on my back made it feel better. Wednesday I ran 7 miles ; I was trying to run faster than the previous Wednesdays. My time was 58:05 (TM 8:17.9/mi.). This beat last week by 47 seconds. Today I was really tired but I felt I should see what I could do. I ran 7 miles in 1:00:52 (TM 8:41.7/mi.). I was happy just to be able to run 7 miles. Tomorrow I'm off and then 15 0n Saturday.

Longest Run Before Vegas

I ran 20 miles today. This will be my longest run before the New Las Vegas Marathon. My left leg hurt for every step for the first 10 miles not like I was running hurt or I would hurt myself but the bunion seems to almost pinch something so that other parts of my leg besides my toe hurt. I thought of stopping at mile 4 but I needed to run 20 so I took it easy. From mile 10 -20 only mile 16 hurt and my HR for 1-10 was 140-148 not too bad but 11-20 HR was 146-154 really where I want to be on this kind of training run. I ran 20 miles in 2:56:10 for 8:48.5/mile. This is about 25 second slower than I would have liked but the first 10 miles were painful and the next 10 were beautiful. The temperature range was 34-54 degrees F. I was cool most of the time with a long sleeve over a short sleeve HiTech shirt, tights, gloves, and my fuel belt. Gatorade and apple juice (in separate bottles). Chocolate Gu at mile 6 and mile 12. 41 total miles for the week.

A Little Tired

I ran 7 miles yesterday in 58:52 (TM). Today I ran just 3 miles in 26:15 (TM). Saturday I hope to run about 20 miles for my long run before the marathon.

Feeling Good

I ran a recovery run yesterday of 5 miles (TM 45:44). 26 miles in 3 days. NICE!!!
Today I went swimming. 72 laps. My groin muscles are a little tight. I'm using a ball chair more today to stretch my legs.

Updates

On Thursday I ran 5 miles in 42:32 (TM 8:30.4/mi.). I felt good. On Friday I took the day off but I went to a Physical Therapist who was amazing. She checked my orthotics out of the shoes and said they were well made. She said I was too tense and had been for a long time and helped me to relax for the first time in years. Then I got a massage. I felt veerry relaxed.
Saturday I ran 15 miles in 2:05:07 (8:20.5/mi.). The temperature was 28-36 degrees F and my HR was 143-157. I ran 32 miles for the week. One mile further and a little faster. NOT where I was but each week I'm improving.
Today I ran 6 miles in 49:02 (8:10.3/mi.). The temperature was between 46-49 degrees F (out at 11:37AM). A little tight but better than I have been and the first time I could run what I planned to run on the weekend.
I had a friend run the NY Marathon. Brian came in 413th overall in 2:51:08. CONGRATULATIONS Brian!!! He is 26 and placed 96th in his age group.

Times Going Down Miles Going Up

I swam 64 laps yesterday. My legs were a little tired. But today I ran 7 miles in 58:42(TM 8:23.1/mi.). This is the fastest time I've recorded on the treadmill since July. Right now I feel great. My PT said that my Manchester RR time will be my best. Now I feel at least I will be able to give it a good shot at a PR.