I'm Back Running

Yesterday I ran 6.2 miles in 50 minutes. It was about 90 degrees. Yes it's April and about 25 degrees above normal.

Today I ran at the gym; 4.5 miles. My legs feel really good. I didn't have any of the soreness I usually have after the first day back after a marathon.

I was in the garden a lot last week and I used a foam roller on my legs twice a day.

I think the warm weather yesterday actually helped my legs. I iced them last night watching the Red Sox.

Resting

I haven't run since the race on Monday but I wanted to write since one of the people I follow on Twitter, @theanarunner, had a link to a good article on advice for running a marathon. The link is herehttp://www.guardian.co.uk/lifeandstyle/2009/apr/24/london-marathon-professional-tips

The London Marathon is tomorrow. You can read about it at http://www.marathonguide.com/index.cfm?

I'll probably start running again tomorrow or Monday when most of the soreness leaves my legs.

Boston Marathon

This was my 4th and my second fastest.

My daughter Kelly and my friend Ruth brought me to Hopkinton.

I sat on the bus with Mark from Toronto. He ran a 3:10 last year and hoped to run faster and qualify for New York. I asked him about the Toronto Marathon and he said the Toronto Waterfront Marathon was very fast and a beautiful course.

Corral 12 was next to the last in the first wave. My bib # was 12780.

It was a great day weather-wise. I tried to be conservative on the down hills and ran slower through mile 12. My legs felt good.

It was awesome having my name on my shirt; 1000s of people yelled my name and twice at the colleges 15-20 people were shouting Keith, Keith, Keith again and again. Very inspiring!

I ran with my cousin Candi's husband Bob for parts of the first 9 miles. He came in at 3:32:01 and I came in at 3:38:04. Both were great times considering he is 50 and I am 57.

But in comparison, I have a 28 year old friend who is a great runner and he ran a 2:37:59 which I think is the fastest marathon ever for him, a PR in Boston Nice!!!, 143 overall and a 6:02 pace.

Very special. I don't think you have to be a runner to appreciate the speed at which he ran 26.2 miles. In my book he is an elite runner and certainly a very special individual.

After Kelly, Ruth and I ate at Legal Seafood. 

Then we took the Green Line back to Riverside in Newton (exit 22).

Tomorrow... Tomorrow

I ran 3.1 miles Friday so I would only have 2 days off.

TOMORROW my 4th Boston. I'm as excited this year as I was in 2006.

My legs ache a little; I think it's because I took 2 days off in a row. The last time I did that was after the Houston Marathon in January.

28.6 miles for the week after 40.4 last week.

The weather is suppose to be good until about 3. I hope the winds are calm until then for everyone.

At the Expo I met people from LA, Alaska, and Tennessee. Good times and the best Expo of any marathon. My daughter Julie went with me and it was fun talking and walking around Boston.

I just wish I could go to sleep now and wake up and it would be time to go to the race.

I read in the Globe the story about the 2 guys that have run 41 and 42 consecutive Bostons. Amazing!

Until tomorrow. Cheers!!!

Tapering II

The last 3 days I've run 5.1, 4.1 and 5.4 miles. 

Today I ran outside instead of on the treadmill because I felt I needed one more day on the road. I will run tomorrow since I am taking Sat/Sun off for Boston on Monday.

The latest forecast was for rain later in the day. Hopefully, most everyone will be done before it starts.

I like running in the rain but I don't like standing around before the race, cold and wet.

I'm SOOO excited to feel good and to be able to run another Boston.

I am truly blessed.

Really Tapering

4 days to lay-off. 7 days til the marathon. 

Today I went to Asnuntuck CC and I think I am going to sign up for a certificate program for web design. At least it's a plan. I must admit that Boston is on my mind all the time right now.

It's funny how non-marathon runners just don't understand.

So tapering...Sunday I ran 6.3 miles in 48:47 a 7.6 mph pace. Today I ran on the treadmill for 4.6 miles. I'll take it easy this week but since I don't run more than 50 miles my legs are in good shape. This is my 4th Boston in a row and I am beginning to understand what I need to do for my best run. I just hope I listen to myself and don't get carried away by the crowd. This definitely happened last year. The Globe marathon blog today was very helpful.

Tapering?

Well I ran 40.4 miles this week which doesn't seem like I'm tapering since I average somewhere in the 40's most weeks. But I did take it easy and I have found since I don't beat myself up I need to keep going until the week before the race so my legs will take the 26.2 miles well.

I had another massage today which was great as usual. Shannon never disappoints.

Tuesday - Thursday I ran 5.4, 4.1, and 6.0 miles respectively. After taking Friday off I ran 10.6 miles in 1:23:10 at 7.5 mph for a 7:50.8/mi. pace.

I had a few pains in my legs and gluts this week and my intestines were slightly painful to the touch. I'm not sure why but none of it seemed to effect my running.

I'm aiming for 8:00 minutes per mile in Boston; I have gone below this in my 3 of my last 4 longer runs of 11.2, 10.3 and 10.6 miles but my 14.6 mile run was at 8:18/mile.                                                 I think on race day I could fall somewhere in between 3:30 and 3:37 BUT Boston is tough.

I'm aiming for about 30 miles this week and then off on Saturday and Sunday. I hope to run on Friday which I usually take off but I don't want to take 3 days off in a row unless I'm hurting.

I posted a few links on Twitter  about advice on marathon dayhttp://www.salemnews.com/pusports/local_story_099002455.html?keyword=topstory, news/video on Kara Goucher (Flocasts) and news/video on Ryan Hall (WBZ). Twitter me @keithal2.

Rainy Days

I can't believe I haven't written anything in almost 2 weeks.

I ran well on Wednesday and Thursday BUT on Saturday I ran 11.2 miles at 7:30.4 mile pace.

That's the fastest I've run in over a year. I felt GREAT!!!

I got a massage after; only the 2nd time in over 2 months.

Last week I ran well, my usual 5-6 miles per day during the week.

This weekend I ran 14.6 miles at 7.3 mph in 2:01:10 on Saturday. Then I spent the day at St. Joe's college in West Hartford. My youngest daughter will be a student there in the Fall. The people were amazing; my wife and I get very good feeling about the school and we both feel Tiffany will love it there.

Sunday I didn't feel like running right away so after Mass my oldest daughter and I went to Panera's and I had a few cups of 1/2 decaf and 1/2 reg black coffee.

I went out for an easy 7 miler and enede up running 10.3 miles at 7.6 mph in 1:20:10 for a 7:47 pace. I didn't drink anything for about 6 miles. I would like to incorporate some caffeine in my pre-race drink; I feel I could run faster throughout the race.

After I rototilled the garden for about 1 1/2 hours. At that point I was done in.

My legs were tired. I took a cold water bath for 10 minutes and later used ice on my legs.

I felt better this morning and race an easy 4.0 miles.

I've been reading the latest Runner's World about Kara Goucher and the Boston Marathon.

There is a video of Kara running a 20 mile training run on the marathon course at http://www.flotrack.org/videos/coverage/view_video/234839-2009-boston-marathon/166451-kara-on-the-boston-course