A Belated Merry Christmas and a Happy New Year

I have been busy. Not just running.
On Christmas I ran outside in the afternoon. The road was crowded. 6 miles. Midnight Mass. The choir was wonderful ( my daughter Kelly sang!) Monday snow! snow! snow! After 6.7 miles on Sunday I didn't run for 2 days. Ate a lot. 6.8, 4.4 and 3.0 miles to end the year. My lowest total in 5 years. The sharp pain in my leg comes and goes. I really don't know if I will ever finish another marathon. I qualified for Boston and I'm signed up. I will start, and God willing, I will finish strong! I'm also signed up to run the Vermont City Marathon, my favorite marathon of all. Over the past 15 years I have had my problems and over come them so I am hopeful it will all turn out OK.
It's New Years Eve and I am sitting here hopeful of a great running year in 2011 for all.
I love talking to all the runners I meet at Fleet Feet and I hope all their goals are reached in 2011.

Good Week, Bad Week

Well I have run 36.7 miles so far this week but the last 3 days I have had some pain in my right leg. Each day it has been worse but at least I have not had any pain when running. The past 3 days I have run 5.2 miles, 44:50, 6.2 miles, 53:21 and 5.0 miles 43:34. Fast if you consider the 1st mile is about 9:35-9:55. I have felt good running all week but more pain afterward each day. I have used the Elliptical most days but I usually run out of time. Total: 4.5 miles in 5 days. I hope to run outside on Christmas day. I have had thoughts that this may be my last Boston. I hope not. But the pain is enough to have me thinking these thoughts. I hoped I could run with one of my kids just once; my daughter Tiffany showed signs that it was a possibility but now I not sure.

A Great Day

I ran 13.5 miles today and ran 7 mph for the last 7 miles. Although it was on the treadmill I felt stronger today than I have in awhile. I feel blessed. I hope when I take it outside my right leg will respond and the pain will not get any worse than it is now.

Week in Review

I ran every day since last Monday except Friday, I felt I should take a day off since my right leg has been a little painful at the end of the week. I do a lot to help it and both of my legs are stronger. I find that running slower miles does not always help but my legs are more tired if I try to run faster. Tuesday through Saturday I ran 3, 4, 5, off and 4. So I'm not pushing the miles but I did total 35 for the week. Today I ran 6.8 miles in 1 hour and felt good even at 7.9 mph. All the miles have been on the treadmill since the 5th of December. I am bored but I think it has helped. I probably won't go long outside until next month. Tomorrow I hope to go longer, mixing up my weekend for a change.

A Better Planned Beginning of the Week

After last week and the pain my legs were in I decided to see how running inside Sunday/Monday would be on the legs. Saturday I ran a quick 3.2 on the treadmill followed by 12.8 on Sunday and 6.2 miles today. My legs feel fresh even now 2 hours after running. I feel like it may be a long process to get my right leg back to no pain. I won't run the marathon in January even though I would love to but I will train to run well in Boston and then try to run well in Vermont. I'm hoping my April all the pain in my right leg will be gone. I hope to be able to do some long runs in January, February and March outside because it was boring running for 2 hours on the treadmill yesterday.

Tough Week

My legs hurt on Monday. I'm not sure why but I probably should not be running all my outdoor miles in the light weight trainers. My back was really tight too until today. I wan't doing some of the stretches and exercises which helped, so I did more of them at the gym today and ran less. I ran Monday (6 mi.), Wednesday (4.1 mi.) and today (3.2 mi.). I need to force myself to use the elliptical too so I did 2 miles today. Right now I feel much better than I did on Monday. I also think I over did the outside running which I love, even in the colder weather. I have to force myself to do more treadmill running which I find boring.

Good Week, Good Day Today

I have been busy all week learning more about the products I sell. I had a good week running, mostly inside on the treadmill after the 15 miler last Sunday worn out my right leg. 31.4 miles total for the week with Friday and Saturday off. Today I ran 11.2 miles at 8:29/mi.; I took it easy and felt good. I do feel a twinge of pain now and then in my right knee, not when I am running, but at unpredictable times. I think running a marathon in January may be too soon and Boston may be a smarter goal. I'll get stronger and get use to running in the Adidas Boston, which are wonderful shoes but do stress my calf muscles.

Thoughts for Sunday

I ran a 33:21/7:02/mi. in the Manchester Road Race 15/521 M5559 the top 3% of my age group; about a minute slower than last year but I felt great at the end, not even out of breath. I know I could have run faster but I was a little concerned about my right leg so again I am very happy with my time.
Saturday I ran 4.1 miles and then worked all day. My legs felt fine and I had a really good day at work; even fit someone from Sweden!
Today I ran 15 miles, 2:04:46, 8:19/mi. I ran in the Adidas Adizero Boston and felt really good. I did feel a little tired at first and my ankles ached at the end but it was a great feeling being able to run long at a good pace. My 1/2 marathon time was 1:49:30, an excellent time for me on a training run.
I still don't know about Carlsbad. I'm not sure I am really and I'm not sure I can afford it. I hate to have signed up for another marathon and miss it, 3 in a row now, but it may be for the best.

74th Manchester Road Race

Before I write about Manchester I did a recovery run of 4 miles on Tuesday to get my legs back for today.
My 3 daughters ran Manchester as the 3 blind mice; they had a great time even though the weather was a little cold. I warmed up for about 3/4 of a mile and then went to the bathroom at Dunkin Donuts. Then I had a 1/2 mile walk to the race. I did a lot of stretching and exercises at home in preparation and I felt good in the starting corral. This was the fifth time (I think) that I received a card for the 30-35 slot. the Adizero Bostons felt great from the start and I was able to get to mile 1 in 7:19 about what I had planned. I didn't feel that I was pushing myself so I was in a good position to take the hills. I did fall back to 7:55 on the hills at one point but as I crested the top I quickly went to 6:20/mi. I stretched it out on the downhill and tried to stay at about a 7:20 pace on the flat. When I got near the finish, the announcer  was saying that we were 33 minutes into the race. I knew I would be under 34 and get a card again next year. My time was about 33:33, a little over a minute slower than last year but with all my recent problems I was thrilled with my time.

I'm Really Back

Running wise, this has been a great week. Others at Fleet Feet have told me about lighter weight trainers but I didn't think their advice applied to me because of my back problems and I felt I needed more cushioning. But I believe now that I was wrong. I bought a pair of Adidas Adizero Bostons and ran first on a treadmill and then outside. They feel so light and my legs feel less fatigue. On Monday I did a recovery run in the Nike Max Motos on the treadmill, 5.4 miles. Wednesday again ran the treadmill in the Motos, 5.0 miles. But Thursday I tried the Bostons, 4.0 miles, 34:40, 8:40/mi. on the treadmill. Yesterday I wanted to see if they would work for me outside so I ran 4.1 miles, 31:54, 7:47/mi. Well the results speak for themselves. My legs felt great.
Today I wanted to do a long run to see if the shoes would work 2 days in a row and if there was ca chance that I could run a marathon in them. Well, 10.4 miles, 1:22:27, 7:55/mi. and my legs, hip, back, etc. all feel fine.
I sold 2 pairs of light weight trainers yesterday; hopefully the 2 people I sold them to will find that they work as well for them as they did for me.
I not sure right now if I will be able to get away for the Carlsbad Marathon. I still want to run it now with the possibility of running a faster race especially, but I'm not sure about my work schedule now.

WOW What a Day!

My right leg felt somewhat fatigued this morning but I had planned for a long run outside and the weather was perfect. I started to run and my legs felt OK; I thought it might have been that I needed to run and you know how your legs feel after one too many days off? I ran to one of our high schools in town (Fermi) which was about 4 miles and ran 5 miles around the track trying to speed down the back straight away every third time around. Then I ran a longer route home. 14.4 miles, 2:00:58; a 8:24/mi. pace and I feel great. My legs are tired but no real pain. I just hope I am over my problems so I can make plans for 2011. I am signed up to run Carlsbad, Boston, and Vermont.

Little Things Which Lead to Pain-Free Running

I haven't written since Monday. I have not had any pain for 9 days in my right knee but it has felt weak or sore a few times. Yesterday at work I had a meeting with one of the key sales people from Superfeet and after I told him what has been happening with my leg he told me 2 things which were exactly right with what was wrong and a simple exercise/stretch to help eliminate the pain. Using the bungy cord, going straight out and back has stopped the pain in my knee. One of my owners said today that you just have to talk to a number of people and get advice, try it, and you will be helped.
 I ran 5.3 mile on Wednesday, 4.0 miles on Thursday OUTSIDE!! and 4.3 miles today for a total of 32.3 miles for the week. This is the most miles I have run since the last full week of August.
No pain in my right knee; it feels so great I can not tell you how I feel!!!

3 Days without Pain

Although my legs did feel tired today and I have to make sure that my back stays curved with my shoulders back and my butt lifted up, I did not feel any stabbing pain in my right leg as I ran 6.2 miles in 57:35. I'm going to run outside soon and hopefully I'll still feel no pain.
I saw the NYC Marathon yesterday on TV; both the men's and women's races were exciting. Gebre Gebremariam and Edna Kiplagat were inspiring as was Shalane Flanagan coming in second in her 1st marathon.
She may run Boston in 2011 since she is from the Boston area and now with such a good 1st marathon she will probably want to run one in the Spring.

A Great Weekend

I felt no pain in my right leg all weekend. Yesterday I ran 4.1 miles before work and today I ran 12.5 miles; still no pain. I came home and watched the delayed broadcast of the NYC Marathon. I missed the Manchester City (NH) Marathon today but I feel I am able to prepare for the Carlsbad Marathon which I am also signed up for and then Boston.
I'm not sure I know the name of all the stretches I do for my back but I am stretching my back and cross training more than I run now in a week. Last week I ran 28.1 miles all on the treadmill; I hope to start running outside again soon.
I talked to my son briefly today and he asked if I would run the Raleigh (NC) Marathon next year with him. It sounds like a good plan so I hope to be able to run it in 2011.

Feeling Better

I haven't written all week; I've been really busy. I have already run more miles, on the treadmill, than I have in 4 weeks. I'm back to PT where they are working on my back. I ran 6.5, 3.3 and 4.1 miles this week and I plan to run tomorrow too. When I have time I want to go into some details of my therapy.

Saturday/Sunday

Yesterday I went to the gym before work. 4.1 mile run and 2 miles on the elliptical for a total of 22.1 miles running and 8 miles on the elliptical for the week. My right leg felt better this week.
last night and this morning my right leg hurt but on the outside. I was going to the gym and felt a bump on the outside which I pushed over the bone and it felt much better. I was able to run 10.1 miles in 1:38:32. My right leg felt fine after and just feels tired now after being out in the yard for an hour and a half. I'm not sure what it is that moved but I feel almost normal. I'll see how I feel tomorrow and what I can do at the gym.
I have decided to run the marathon in January if at all possible and be ready for Boston in April.

Inconclusive Findings

The doctor said that I did not need surgery on my lower back; it was not the cause of my leg pain.
He suggested going back to physical therapy to have then work on my back and to discuss with him how I feel after about 2 weeks.
This morning I got up at 5 AM to run on the treadmill; 3.2 miles in 31:13. I did get up to 6.7 mph without any pain; I'll have to see how I feel later in the day.

Doctors Appointment Today

I ran 5 miles and went 2 miles on the elliptical this morning. I felt better today than Tuesday.
I hope it's good news at the doctors office this morning.

Thoughts for the Future

Well I ran 3.4 miles this morning and my legs felt OK today. I have put on a little weight which hurts since I was in great shape in July. I just don't get enough exercise right now. 3.4 miles in 35:03 on the treadmill.
I hope I hear great news on Thursday.
My boss/owner has had it rough since May. She has not been able to run. She has a problem which hopefully is now better since she just ran this weekend. You can read it here, http://archive.constantcontact.com/fs023/1101969016852/archive/1103831151664.html
I hope that I hear good news and I will be able to keep running for years to come.
I am envious of my boss because she has a lot of friends who would run with her; at present even if I recover I don't have anyone here in Enfield. I find it difficult to coordinate time and speed to accommodative people to run with and schedule a time which is mutually convenient. I miss working at Nerac where I could run at lunch with people who loved to run.

I Talk to the Doctor on Thursday

This has been on my mind since I found out when my appointment was scheduled.
I took 2 days off; usually I work out on Sunday but I had to help one of my daughters at her apartment and it took a big chunk of the day.
Today I ran 6.4 miles in 1:04:13; my right leg just does not want to go fast. I have to start out really slow and slowly increase the speed over time. After I did used the elliptical trainer and went 4 miles in 29:52 faster than the last 2 days. Just over 1300 calories burned and I felt good. The elliptical trainer allows me to get my heart rate up to 90% of my normal running HR and I can step at over 200 at sub 8:00 minute miles.
Yesterday the sharp pain in my right knee was intense so I don't think that running the Manchester Marathon would be a good idea but I will talk to the surgeon on Thursday. I feel now that I will get over this and I will be running well by April next year. One can only hope.

Status Quo

I did run last Thursday on the treadmill but I got to the gym late so I was able to run only 2.6 miles. I did not run Friday or Saturday. So for the week I ran 21.9 miles.
Today I went to the gym and ran 10.1 miles, 1:37:12, 9:37/mile. I felt OK but I can't really run long.
My MRI results showed a swollen disc and I find out tomorrow when my appointment is to see the surgeon.
I wonder if I could run the Manchester Marathon slow and not do anymore harm? I figured a 4 hour plus but I'm not sure if it will have any real meaning for me.
My tentative plan is to get the treatment and plan to run Boston slow.

MRI Today

I'm getting an MRI today because my family physician thinks the nerve problem will just get worse. I have lived with this for over 15 years and I am getting tired of not being able to run pain free and as fast as I know I could.
I did run 6.2 miles on a treadmill at the gym this morning in 58:34 but I did feel the leg pain until about mile 3 and I don't think I could have run much faster until mile 5 when I did feel better.

The Weekend: 13.1 Miles Sunday

Yesterday I went to the gym planning to run 4 miles. I had to stop after 1. My right leg did not feel right. I went 2 miles backwards on the elliptical trainer instead of running more miles. I felt better.
Today I decided to still try a long run on the track. I planned to try 10 miles but when I got to 9 I felt strong so I ended up running 13.1 miles, 1:51:44, 8:31/mi., 7.0 mph and avg HR 141 bpm. My back and the nerve pain still hasn't popped up; my legs are just tired. I held myself with my shoulders back and stomach in the entire run. I plan on trying to go 18 next weekend and if successful I think I will try to run Manchester.

Back to the Gym

Well I started running again at a gym. $10/mo. cancel anytime. I ran the 1st mile in 10:21 and 4 miles in 35:55. It felt good running in the morning again. I'll be able to cross train too which is a plus although I would rather run. So far I have run more miles than I have run in a week since August 19-25, 22.5. Not what I had planned back in July but I am feeling a lot better. Manchester may be doable but I won't know for at least 2 weeks. I would have to take it slow but it would certainly be a plus mentally and emotionally if I could run it. I'll know more after a long run on Sunday.

Softer (surface) Running

Yesterday I ran 4.1 miles again on an artificial track. I started off fairly fast and kept it up. I didn't bring a watch or GPS but I could tell by the steady pace I kept that I was running well at a faster pace than I have started off in the past two weeks.
Today I ran around a field hockey field; 4.0 miles, 8:19/mi. and 7.2 mph. The ground was soft and wet in places so I feel really good that I could run so fast.My legs feel really good and I did not feel any pain while running.
Tomorrow morning I am going to run at th gym on a treadmill. When I don't feel any pain for a week
I will try and run 4 miles on the roads. I am trying to get back to running 5-6 days in a row with long and short and fast and slow runs. Mixing it up will help me return to full time marathon training. I hope to run only twice a week on the roads for awhile; probably until Boston Marathon time. I think this will help me have a longer running life. I just hadn't listened to all the people telling me to run on softer surfaces. I hope I have learned my lesson.

Keep the Faith

I'm always hopeful that things can and will get better. I'm just not as patient as I should be.
Yesterday I ran 5.2 miles at one of our high school's artificial tracks. My leg actually felt normal yesterday morning so I gave it a shot. I ran 5.2 miles, 46:36, 8:57/mi. I then came home after walking backwards for 1/4 miles and rode my bile for an hour and a half. Probably a little over 20 miles.
Today I just got back from the track and I ran 7.2 miles, 1:00:56, 8:27/mi. and I hit 6:50/mi. at one point. At 4.3 miles I did have a little pain in my right knee but it went away quickly and I feel really good right now. I walked 1/2 mile backwards after running.
I ran only 61 miles in September after running only 129.2 miles in August so I'm finding that my conditioning is not as good as it should be either. Even my left leg does not feel as good as it should.
My plan this week is to try and run almost all my miles on artificial tracks and/or treadmills. I'm hoping that my legs will get stronger and the nerve pain will not come back. As suggested by Lindsay, I am taking it one day/week at a time.

Update on Running, Hamstring and Nerve Pain

Well I haven't run since Monday. My hamstring seems better but my back and the nerve problem is difficult to know how it is doing. I had my last PT session on Friday and I am continuing to strengthen my hamstrings and to work on stretching everything. I am thinking about going to the artificial track today and run to see if I can make some progress on running again. If not, I will bike today.
It is ironic that I seem to have a number of people reading my blog lately now that I have drastically reduced my running.
I will have to be patient and give it some time; I just hope that it won't be long and keep me from running the marathon in January and April. I still have an outside chance to run in Manchester NH but I would need to recover more this week to be able to run Nov 7.

Recovery Run?

Well I walked for an hour this morning, stretched and did some strengthening exercises before going for a 3 mile run at noon. It seems like my hamstring feels good after the initial 2 miles. But yesterday it seemed like after the long run that I probably weakened it running 11 miles. I felt the same after last weekends 15 miler. My conditioning is not where I want it and only short runs make the hamstring feel good the next day.
I did get some advice about running Hartford and long term goals from a couple of readers of this blog, thanks Lindsay and Patrick, and I'm inclined to agree with them and not push my legs too fast and run when I'm not ready. So Hartford is up in the air right now; I definitely need to feel better than I do today to decide to run.

Sunday and Less than 2 Weeks to Go

I woke up at 3:15 this morning and could not fall back to sleep. I got up and read for an hour and then went back to bed. After CCD and church I went for a run because I think that part of my problem was too many push-ups and too much stretching/foam roller use. Also the nerve in my leg seems to have popped back into a better place. Just when I thought that Hartford wouldn't happen.
I ran 11.0 miles in 1:39:14, 9:01/mi. and 6.6 mph. Slow and my hamstring hurt some but if I can put together a few days of runs I feel I can get a little faster. I'll see by Wednesday.

Pain

Well I'm in pain. I tried to run on Thursday and started at 10 something a mile and got slower. my right calf felt like a vice was squeezing it. I stopped after 1/2 a mile and walked home. At PT on Friday they worked on my back and hamstring. Jane, my physical therapist, gave me some exercises which have helped but I'm not sure I can run Hartford now. My massage therapist, Shannon, also talked about similar exercises but did not tell me it was related to my past injury. She has known me for years and I think did not want to tell me what was on her mind since she probably thought I would not be able to run Hartford or Manchester.
I probably hurt more mentally than physically. Not being able to run is a crushing blow; I do not like to bike or walk or any alternative to running. I have been blessed to run as much as I have and I do appreciate it.
My vacations are all centered around marathons. Now what will I do if I can't run?
Right now my back feels strange like it is not strong enough to run. Should I try Hartford and just run slow and walk some? It seems wrong but I don't want to give up. I don't want to jeopardize my chance to run Boston. I know it's a long way away but what will I do if I can't run in Boston. I have worked so hard for 6+ years and it means the world to me.
Any thoughts email me at keithal2@gmail.com

Sciatica Now

I got up at 5 AM to run today. 6.9 miles in 59:50 an 8:40/mi. pace. My sciatica in my right leg is bothering now but my hamstring seems better. If I get over this soon I should be able to run faster. I hope this is only temporary. I've got to go to PT and then a late day at work.

Long Run

15.1 miles, 2:14:25 (13.1 in 1:56:49), 8:54/mi., 6.7 mph, avg HR 142 and max HR 154. So my right hamstring hurt some for the first 2 miles and from mile 8-11 but I feel OK now after the run. I have some time to get a little faster but it looks like Hartford may be a long training run for Manchester NH. Every marathon will not be run when I am at my best physically and 2010 has been a year I have had enough adversity to be happy just to make it to the starting line and run the best I can on that day. I'm looking forward to Hartford to see how much I can recover from the hamstring injury. I hope to run about 3:50.

New Shoes and Faster Too

I worked a nine hour shift and got home after 7 but I wanted to try my new Adidas Supernova Glides so I ran 5 miles. My hamstring hurt near my right knee for a mile and a half but then I felt really good. 5.0 miles in 42:58, 8:35/mi. and I felt like I could stay at that pace for awhile. 24.5 miles for the week. I can't tell you how thankful I am to be running again.

Faster Yet Again

Well I only ran 4.3 miles but it was the fourth day in a row and my hamstring felt good. I went 4.3 miles in 37:50, 6.8 mph with an avg speed of 8:48/mi. That's about 85% of normal. I'm thrilled! I hope I can keep it up with longer runs.
I have received a few emails lately which I want to share. The first is one from Melissa Murphy from YouCast about running the NYC Marathon for a charity. Here in part is the letter with the important links:

"It’s not too late to train for the marathon! Team Continuum’s coach John Hirsh has compiled a crash-training program to assist your readers’ transformation from recreational runners to marathon-ready in time for   November 7th.  Send your readers to http://ycin.net/ct.php?ctaid=1178 so they can begin their training.

Team Continuum, an official charity partner of the NY Road Runners Association, is currently raising money from participants running in the ING NYC Marathon.  When a cancer diagnosis results in hardship and uncertainty in someone's life, Team Continuum steps in to pay the patient’s bills, and to provide immediate and vital non-medical assistance to cancer patients and their families. So many of us have been touched by this disease and we’d love your help getting the word out about Team Continuum by letting your readers know how they can get involved.

 If your readers couldn't get into the 2010 ING NYC Marathon, Team Continuum has guaranteed spots!  Just send your readers to http://ycin.net/ct.php?ctaid=915 By clicking REGISTER they'll get guaranteed entry and will join the effort to raise money for this great cause.

 For more information visit http://youcastcorp.com/c/110/go/index.php?r=0. I have great assets for your post at: http://www.youcastcorp.com/teamcontinuum .

It seems like a very worthwhile charity and one you should consider running for in NY.

The NYC Marathon is an experience you should not miss out on running; I had a great time and the music and fans are first rate!

PT This Morning and a 10K After Work

I got up at 5:20 so I could be at PT at 7. I got out of work at 3 so I was able to run after work. I added 1.2 miles and was faster again today. I ran 6.2 miles, 57:16, 9:14/mi., 6.5 mph, avg HR 136 and a max of 162 bpm. My right hamstring felt "normal" I did not feel it when I walked. After running I was able to put my leg on the trunk of my car to stretch, like I use to do. It felt great! I'll probably take tomorrow off; I hope to get my per mile time under 9:00 soon.

Better Day Than Yesterday

I still don't have any speed and some pain in my right leg but I did run 5.0 miles in 49:03, 6.1 mph. I used the HR monitor today and it averaged about 122 bpm, I didn't think I could have an avg HR that low while running. I did feel better and since it's only my second day back I am hopeful that by the weekend I will feel at least 70% up to speed. I keep working to strengthen both hamstrings and the pain was less centralized than during yesterday's run.

The Ups and Downs of Running

I RAN today!!! Yeah! My legs felt heavy at first and I did not run very fast, 4.01 miles in 40:24 (6 mph) but I ran. My legs feel OK now and my right hamstring did not give me any trouble. I'm hoping to still run Hartford but I have a lot of work to do in the next 3 weeks. PT has been going well and I am doing a lot of exercises to strengthen my hamstrings.

The Good, the Bad and ...

Well last Saturday I went out for an 8 mile run to go over 40 miles for the week and pulled my right hamstring. I had to walk about 1.3 miles back home without picking my right leg up off the ground. I started physical therapy on Wednesday and my leg feels a lot better back to 50% of normal. I have been able to bike and I'm doing strengthening exercises for both legs. I had to work Saturday since it's a really busy and I have not missed a day of work. I will bike today and tomorrow and hopefully get back to running by next weekend. I'm not sure if I will be a pacer for Hartford, I'll probably know in about 7-10 days; I will run Hartford just not as fast I thought I would.

Yeah!!! I'm Feeling Better!

My sciatica is definitely better than yesterday. I got a lot of rest last night and ran a little slower and a little longer today. 11.4 miles, 1:37:27, 8:33/mi., 7.0 mph, avg HR 128 and max HR 148 bpm. %HR was just below 71 but the slower speed helped get the nerve back in place and didn't tighten my muscles any more than they already were, which was too tight.
The Air Max Moto 8's are, of course, different from the 7's. They seem heavier too. I like the feel but I wish I knew of a different shoe that I could run the marathon in instead of the Air Max.
I did want to run 20 this weekend but I didn't know how my leg would react. This would have allowed me to run 20 the 3rd week of September but now I'll probably run 20 next weekend so I don't know when I will run my last 20 in September before Hartford.

Sciatica Relief *

So Stephanie my boss suggested using the TP Massage Ball, http://www.tptherapy.com/ which has helped and I was able to run 10.2 miles this morning with little pain or numbness. It still hasn't gone away yet but I'm hoping that it will by the end of the week. So 10.2 miles, 1:26:02, 8:26/mi., 7.1 mph, avg HR 133 and max HR 145 bpm. I averaged just under 74% max HR and felt good at the end.
I also have their "foam" roller which is awesome!

Right Leg Still Too Tight

My hip feels tight and twisted. The foam roller and stretching is helping; I feel better today. 5.5 miles, 46:04, 8:22/mi., 7.2 mph and I averaged about 72% of max HR throughout.

Right Leg Still Too Tight

I took yesterday off and my leg seemed OK. But this morning it was still too tight. I'm using a foam roller and stretching a lot but so far it hasn't solved my problem.
I signed up for the Manchester City Marathon last night.
My run today was 5.8 miles, 47:58, 8:16/mi., 7.3 mph and max HR 139. I took it slow because the leg feels better when I keep my speed down. I did run faster at the end and my leg tightened right up.

A True Recovery Run

Usually I run too fast for my recovery run. But today my right hamstring was way too tight so I felt I should try and run at about 9:01-9:10/mi. I ran 6.2 miles, 56:23 at 9:06/mi.The leg feels 100% better. My recovery runs sometimes end up to be tempo runs which is probably why I haven't been running as many miles this year.

Long Sunday Run

I got a lot of sleep last night and took my time getting out the door this morning. It paid off in running 14.2 miles (1st mile 8:42) 1:53:49 (13.1 in 1:45:23), 8:01/mi., 7.5 mph, avg HR 142, max HR 161bpm and I felt like I could keep it up when I stopped. I usually run a fairly steady pace and today was no different. I hope to run a good, slower recovery run tomorrow.

Early Saturday Run

I felt very good at first and then a little fatigued; in the end I felt good. 8.1 miles, 1:05:25, 8:04/mi., 7.4 mph, avg HR 134 and max HR 149 bpm. The weather is almost perfect, cool and sunny. A beautiful morning.

Another Off Day but Thoughts on my New Job

I didn't run today since I will be running longer miles for the next 3 days. But I did have a good day at work and I did want to write about it.
I fit several people for shoes today. After just 2 weeks of working at Fleet Feet in West Hartford I found out that a lot of people have moderate to severe foot problems and that they still want to run or at least get regular exercise. I feel so good when people walk out smiling and thanking me for helping put them in the right shoes. One person shook my hand when I demonstrated how to use a foam roller properly and the pain in her ankle went away. She was thrilled that there was a simple solution to her problem. I really like helping people. It all starts with your feet. It's nice to hear how many people are training to run marathons too!

Short Run Early

Another cool morning. I ran 4.1 miles, 32:58, 8:02/mi. and 7.5 mph. It's nice to be running faster again, the heat really did effect me more than I realized. I got to get ready for work now.

Another Good Morning Run

I was able to get out this morning before work to run 6.2 miles, 49:31, 7.5 mph, 7:59/mi., max HR 152 bpm. I'm feeling much better running in the cooler mornings and feel more confident that I will be able to help everyone in my pacing group at the ING Hartford Marathon. I work with a lot of young, fast runners and they have motivated me to try and work on my speed as well.

Recovery Run

After 2 of my fastest back-to-back days in awhile, I ran 8.2 miles, 1:08:44, 8:23/mi., 7.2 mph and I kept my HR at about 75% of max for most of the run. It was hotter and more humid today and legs were tired by the end. I feel like I'm running better than I have for most of the summer, those 2:30 AM and the humidity too something out of my legs.

Another Great Run

I ran this morning and I was coming up this long grade when I saw 3 guys biking in the distance. When they got next to me I said good morning and noticed they had Nerac on their shirts. That was one of the companies I worked for in the past and they yelled hey Keith. It was John, Dave and Leo. They rode back and talked a bit before heading off. It was really great to see them.
I ran 10.2 miles, 1:21:54, 8:01/mi., 7.5 mph, avg HR 137 and max HR 148 bpm. I could have kept it up for miles more and felt really good after except my left ankle is a little sore now.
Yesterday I got to work early and was outside when 2 of the groups that Fleet Feet leads in training came in from their runs. It was nice to see so many runners.

Finally Out Early to Finish the Week

I hadn't felt great all week running, I should have taken 2-3 days off after the 22 miler but since I was starting the new job I didn't know how I would feel so I ran too many miles right after. Taking the last 2 days off helped because this morning I ran 6.2 miles, 48:54, 7:53/mi., 7.6 mph, avg HR 141 and max HR 164 bpm and I did feel great the whole run. My 1st mile was 8:50 so I ran the last 5.2 in 7:42/mi.

Hot!

Very hot and humid this afternoon but I had to run since my legs still seemed fatigued this morning. I spend all day helping fit running shoes, I need to run! But I could go only 4.2 miles, 36:03, 7.0 mph. I'm not use to my work day and I'm not eating the way I usually do so I'm out of sorts. But, work went well.

A Cooler Start to the Week

It isn't too hot today. I was a little tired in the morning so I decided to run this afternoon. I was going to take it easy too! Final numbers: 10.1 miles, 1:25:11, 8:26/mi., 7.1 mph. I will be running in the morning again starting tomorrow which will feel good, temperature wise. I/m still trying to get use to not getting up at 2:30 and my body hasn't adjusted yet.

A New Month and A New Job

Just 2 days away from starting at Fleet Feet. My running speed has improved since taking 4 days off last week. I was getting tired. Today 7.1 miles, 58:18, 7.3 mph, 8:12/mi. with my max HR was 161 bpm again. I took yesterday off due to the 22 miles and my left ankle. Everything was fine today. The new Runner's World came in yesterday and I was looking over the shoe review today.

22 Mile Run Today

I had to take 4 days off since I was working longer and different hours. Off today so I was able to run 22 miles, 3:01:46, 8:15/mi., 7.3 mph, burned 2611 calories, avg HR 140 and max HR 156 bpm. I start my new job at Fleet Feet in West Hartford, CT on Tuesday. I'm really excited. I'm also a little nervous about being the 3:35 pacer in the marathon in October. I have to plan it so everyone has a chance to finish in 3:35. Today my 1/2 marathon was 1:49:10 a 8:20/mi. pace. My last 9 miles was 1:12:36 a 8:04/mi. pace. So negative splits but my left ankle took a beating so I'm off to soak in a tub of cold water.

Work, Work, Work!

I have to work overnight for a few days so I have put running on hold since I am planning to run a 20 miler at the end of the week or I may still run that evening marathon in Somerville, Ma. I'm not sure right now. I really don't want to spend the money on the entrance fee.

Sunday After the Reunion

Ate a lot yesterday and had a few beers. There were 200 family members with Uncle Joe, 100+1/2yr., the oldest. Stayed up late, for me, and slept OK but was a little tired this morning. I decided to run this afternoon after some of the family had left. In the meantime, I dropped a folding chair on my right big toe, so the run was slow. 8 miles in 1:08:41, 8:35/mi. and 7.0 mph pace.

7 Miles Today Off Tomorrow

I ran 7 miles today without GPS and the HR monitor. It's nice just to run and not keep checking my time or speed. Tomorrow we have a family reunion with at least 189 relatives. First, I have to work.
42.1 miles this week and next week a 20 miler.

Friday Off and Running Early

Well not that early. I had to take my grandkids to meet the bus for Summer camp at 7:30 and then I ran. At least it wasn't noon or later. I/m not as fast in the Nimbus 11's as I am in the Aie Max Moto 7's. But it is good to change shoes, I feel it keeps my legs fresher. I ran 9 miles, 1:15:23, 8:22/mi., 7.2 mph, avg HR 130, max 139 bpm. My right foot/ankle feels fine after running slow on Tuesday in the Nimbus 11's. Shannon Kuzel, my massage therapist, taught me so much about listening to my body and ways to read it and the knowledge that everything is interconnected that I worked on massaging everything and believe it or not the stretching I do at work and all the lifting helped too.

4 Quick Miles

I had to sleep a couple of hours after work. I went out later in the afternoon trying to beat the lightning. 4.1 miles, 32:05, 7:49/mi., 7.7 mph. The fastest I've run in awhile, I needed a short faster day.

Tired and My Right Heel Hurts

I woke up with my right heel hurting. Not sure why but I have put in more running miles lately on less sleep/rest.
I ran right after work and since I didn't run again yesterday, it seems I'm taking Mondays off lately but not really planning it. I took it easy and ran 8 miles, 1:09:38, 8:42/mi., avg HR 126 bpm and I averaged about 70% max throughout. Overcast and cooler than it has been here in CT.

Long Sunday Run

I felt good this morning and I started early enough to beat the heat for at least 11/2 hours. I was pushing it up hills and ran several 1/2 miles at 7:15-7:45. My 1/2 marathon was 1:48:00 but the heat was getting to me at the end. I had brought 3 bottles on my Amphipod belt and it was just enough! 14 miles in 1:56:57 so I did slow up the last mile, I just needed more to drink. Max HR 156 bpm which was good and I keep my HR up to 75-80% of max through most of the run and felt good.
Runner's World has an article on compression socks in the latest issue; I wear them on most of my runs and in all my races.

Over 45 miles for the Week

This is the last day of my week. 45.3 miles with a 7 mile run today in 59:32, 8:30/mi., 7.1 mph, avg HR 133 and max HR 143. That was really good considering I worked over-time and again came home and went for a run.
The big news is that Fleet Feet in West Hartford did offer me the jof of Inventory/Purchasing Manager and Fit Professional. I received an email which I have to reply to today or if I'm really tired, tomorrow. It seems like a great place to work and I'm excited and looking forward to starting in August.

Another Hot Friday

After work today I felt good so I decided to run. It was hot so I brought 3 containers of iced lemonade. I felt the heat and I thought at times I was running really slow but my final time was 1:07:45 for 8 miles, 8:28/mi. which was OK. I was thinking now not running the Somerville marathon because I was afraid that I might turn an ankle in the dark. I just not sure right now but I have to decide by next week. My lungs have felt funny in the heat and I realized on longer runs I need to concentrate on breathing through my nose. I did that today and felt better. The temperature right now is 89 and it feels like 97.

No Run Today

I had to write to say that I went to Fleet Feet today for a second interview. I hope they choose me for the Inventory/Fit Professional position. Although I need more money in the future, I hope I can show them that I am indispensable and that it will work out! I have been lucky to work at several jobs that I felt I was born to work at. Hopefully, Steph et al will think so too! I see a future in helping more people enjoy running as much as I do. I will be able to coach people too! Awesome!!!

Another Hot and Humid Day

I got a lot of sleep last night and I thought that I could run faster but the humidity got to me! I could feel it running. Still I felt good. 11.0 miles, 1:32:37, 8:25/mi., 7.1 mph, avg HR 132, max HR 156 bpm. I'm sitting here eating humus on ww toast. I'm presently alternating 4 different pairs of shoes and I'm drinking organic lemonade with ice on my run.

Tired!

I didn't sleep well last night and felt a little tired at work, where I got out early. I slept from 10-2 and ran 6.2 miles, 52:39, 8:29/mi. and 7.1 mph. My first mile was slow but I was running well by mile 4. There was a breeze the last 2 miles and it felt great.

Running Sunday Morning

It's one of the few mornings I get to run now, and I took advantage of the cooler weather and ran 13.1 miles, 1:47:29, 8:12/mi., 7.3 mph avg HR 136, and max HR 156. It's so nice with lighter traffic but I was soaking wet by the time I finished. I have been drinking lots of water ever since I stopped running.

No Humidity!

The heat and humidity broke today with heavy showers in the late morning. I felt much better even though I had a busy work week. I just got back at 5:00 from a 8.4 mile, 1:09:17, 8:15/mi., 7.3 mph, avg HR 131, and max HR 147 bpm. I was thinking a lot about being a pacer and what I will have to do th help as many as I can meet their goal time.

Heat and Humidity

Well, it's still hot. I put a small bag of ice under my hat this afternoon and the ice lasted about 2.7 miles. I then poured the cold water over my neck. 6.2 miles, 52:26, 8:27/mi., 7.1 mph, avg HR 134 and max HR 148 bpm. I hope to hit 40 miles for the week; this heat has not helped me make up the miles I wanted to run this month.
I just finished my first book on the Kindle yesterday, Anthony Bourdain's Medium Raw.

Temperature 90 Degrees and Feels Like !00

I tried to get out earlier, since I had the day off, but things got in the way starting with glass in my foot! I was stretching and something sharp was in my left heel. I used tweezers to pull out a small piece of glass. I rinsed it and put a band aid on it  and finally went out about 9:30. I brought a small bottle of water I had put in the freezer and 3 bottles with ice, apple juice, and organic lemonade. I drank about every 8 minutes and took one gel. My totals were: 10.2 miles, 1:26:27, 7.1 mph, 8:28/mi., avg HR 140 and max HR 148. I did stop to drink the water 3X's and taking the gel. I'm going to go out and stand under the hose and then go in the pool.

98 Degrees and Feels Like 103

Yes it is hot even here in northern CT. I just ran 5.3 miles after work in 44:15, 8:21/mi., 7.2 mph. Avg HR 137 and max 148 bpm. My HR was going up slightly the entire run. I hope to run longer tomorrow and go out much earlier.

Waterford on the 4th

The family went to the beach today. I got to run 10.3 miles, 1:26:25, 8:23/mi., 7.1 mph. Hot and a little tired at first but then felt the cool ocean breeze!

Getting Hotter Again

I came home from working after picking up my new glasses. Yes I can see better. After watching Germany and Argentina play soccer I laid down for a few hours. Since I didn't run yesterday I went out at 3:30 and did 10 miles in 1:22:26, 8:14/mi., 7.3 mph in my new Air Max Moto 7's. Avg HR 141 and max HR 153 bpm. It went up at a slow steady pace throughout the run. I'm tired now and I'm going to sit in cold water i n the tub and make supper.

Tolland Redux

I went back to Tolland today to run a route I use to run at least twice a week. Well, this was a little shorter but I ran 9 miles in 1:16:05, 8:27/mi., 7.1 mph, in the Nimbus 11's with a max HR 166 bpm. This has a 2 mile hill near the end of the run and lots of downhill too!
Visited with an old friend and caught up with what has been happening in her life.

Another Waterford Run

I went to the beach again with my daughter Julie and her 2 kids after I cut some of the grass. Ran 8 miles in 1:07:31 at 8:25/mi. Today I was invited to be the 3:35 pacer at the ING Hartford Marathon and I accepted! This will make the race even more fun helping people achieve their goal time. I can't wait!

It's Still 85 degrees!

I know that this is not that hot to some people. My son texted a picture showing the temperature in Raleigh was 108 today. But I ran from 1:30-2:30 and the 7.1 miles was all I wanted to run. 1:00:13, 8:29/mi., 7.1 mph and my avg HR was at 80% most of the run. I drank every 2 miles w/o any sleep and getting up at 2:30 and working 9 hours I had all the heat I could take. I came home and sat in a tub of cold water for about 15 minutes and read Runner's World.

Monthly Long Run

I ran 20.1 miles today since it's the only day I'm off this week and I had a low mileage week. I didn't run with the HR monitor so I only know my speed. 2:49:58, 8:27/mi. and 7.1 mph. This was a good time since I had to stop 3x's to take the gel otherwise I choke since it is so warm it goes up my nose. I heard claws on the road at one point and turned to see a dog running me down. I yelled for him to go home but he seemed confused and he ran with me slowly for about .25 miles. I had to call home for water too. I got it about 1.25 miles from home and stopped to drink. I was really thirsty! So all-in-all it was a hot run ;)

After 2 Days Off

Well, I took 2 days off. Yesterday I got a call at work at 7:20 AM from my oldest daughter that my youngest daughter, Tiffany, had had a car accident. My wife was on the way to the hospital to see her. It turned out that she had totaled her car. I drove to the West Hartford police station, then to the wrecker yard and finally to the site of the accident. Tiffany hurt her left leg but was OK otherwise. She was wearing her seat belt and was just tired from working at Friendly's and on her way to SJC for Freshmen orientation; she is a councilor. She was falling asleep and ran off the road. She is doing OK and hopefully will recover quickly so she can start running again. She said to me she wished she was going running with me when I left this afternoon in 89 degree weather. With 2 days off I felt really good and did not feel the heat until mile 7. I ran 8.3 miles in 1:09:21, 8:21/mi., 7.2 mph and felt good even in the heat. I did take gel at mile 6 and it was so hot that it went right up my nose. that has never happened before. It made me stop to catch my breathe and clear my throat. So far, it is a low mileage week but I am feeling OK.

Went to the Beach for Father's Day

I went to the beach with tiffany and her boyfriend Kyle for Father's Day. I ran along the beach roads for 8.1 miles, 1:08:54, 8:30/mi. I was able to swim 3x's and walked along the beach. It was a nice restful day. When I got home my wife and daughter Kelly had made hamburgers for us. Since we don't eat a lot of red meat, this was a treat too.

Hot Almost Summer Day

I felt tired after laying down for 2 hours. I felt slow at first. My left ankle is a little sore now. 6.1 miles in 51:38 at an 8:28/mi. pace. Total for the week: 41.6 miles.

13.1 Miles Today

Funny but my right leg felt fatigued this morning. I went out to mail bills and get more propane for the grill and I stopped at Dick's. They didn't have the Moto 7's in my size (10) but last winter I ran in 10.5 and it was OK so I got them ($80) and a pair of Gel Nimbus 11's ($99) in size 10. I ran in the new Nimbus today. My legs felt good although my left ankle is a little sore now. 13.1, 1:50:30, 8:26/mi., 7.1 mph, avg HR 135 and max HR 145. I'll break 40 miles for the week and with a tougher work schedule next week I'll probably have lower mileage.

Rare Sunny Day

I watched the early World Cup game with an exciting ending; New Zealand scored with 30 seconds to go in the game to tie it 1-1. I watched some of the next game but Portugal didn't play very well and Ivory Coast (Cote d'lvoire) seemed inspired so it ended 0-0. I ran in the 2nd 1/2; 7.2 miles, 8:12/mi., 7.3 mph, avg HR 134, max HR 143. I felt good and I think that when I run a little slower and shorter like yesterday it helps run faster the next day. I slept well too. Lots of yard/garden work this afternoon.

2nd Run with Tiffany

Today was the 2nd run with Tiffany. We ran after 1/2 time of the Italy game. Only my son and I are really into the World Cup so I ran. Tiffany would have run on her own but I think it is important that we run together because in the end she will be better when XC season comes around. So 4 miles in 34:49, 8:42/mi., 6.9 mph and my HR was higher, a much better run than the other day. I enjoyed it more and we ran through the neighborhood the whole time, something I usually only do in the winter.

First Cup Sunday

Watched the World Cup early, went to Mass, saw the second 1/2 of the 2nd game and went for a run. Grass and garden all wet; it's been a rainy/cloudy weekend. I ran 11.2 miles in 1:34:46, 8:27/mi., 7.1 mph, avg HR 132 bpm, max HR 151 bpm. When I'm in a good groove like today I'm in zone 6 or 7 for speed and zone 2 and 3 for HR telling me my HR is almost at the max even though my speed could improve a lot. So overall, I could probably run a little faster but not in a long run only in shorter races. I not sure I could keep it up for a 1/2 marathon even.

Rainy Saturday

I couldn't wait to get out of work today; I was going to watch the World Cup and go for a run. Well it rained the whole run which was OK I just have a harder time seeing the traffic. I like running in the rain this time of year because I can run longer on less to drink. I ran 10.6 miles in 1:31:22, 8:37/mi., 7.0 mph, avg HR 128 bpm, max HR 139 bpm. I just got a jury duty notice so I am cutting this short.

First Run with Tiffany

I started running with my daughter Tiffany today. I'm going to help her improve her speed and stamina over the Summer so she can run faster in XC this Fall. So for our 1st run 5.2 miles, 48:24, 6.4 mph, and 9:18/mi. She will try to approach 7 minute miles for 3.1 total miles. We start speed work next week. This should be fun for both of us and the speed work can help me too!

A Virus not Strep

Well, I went to the doctor yesterday to see if he could tell me what was ailing me. Basically, time will heal me. So I ran today and felt OK just a little sluggish. 6.2 miles, 53:03, 8:33/mi., 7.0 mph, avg HR 121 (low!) and 133 bpm max. As you can see I didn't really have much today. The weather is cool right now perfect for running. So I'll see what I can do tomorrow.

Still Congested; Ran Long to Try and Knock it Out

I took yesterday off since I was still tired in the afternoon. But my legs felt great.
Today I decided that to get rid of this congestion I would run longer than I usually do the week after a marathon. Thinking back, I ate more dairy products in the 5 days around the marathon than I usually consume in 2-3 weeks. So I went out with no mile goal in mind. I ran 9.8 miles in 1:22:20, 8:24/mi., 7.1 mph, HR avg 132 and max 149 bpm. I was faster than I thought I would be considering my congestion but I have not felt weak or any more tired than I usually am from working early.
I read Lindsay's blog last week about how she is running slower. I have a few suggestions. I hope you are still reading this Lindsay.
A female friend and one of my daughters had a similar problem and it was due to getting bitten by a TICK!
Another female friend tried to lose weight and when she lost it too quickly she also went slower than normal on her runs.
You ran 2 marathons in 2 weeks; if your body wasn't use to it, I would think it may take a month to completely recover and get back to normal speeds.
I'm going to go through some of my pictures today from VT and try to post them in the next few days.

Back Running After KeyBank Marathon

My legs seemed too tight all week and since I worked more than usual I really didn't recover until this morning. I felt good on the run, it had poured just before I went out, and the light rain kept me cool. I ran 4.1 miles in 34:31, 8:25/mi., 7.1 mph. I never warm up, as I have said before, so I just take it slow at first. I'll see how I feel later today and either run tomorrow afternoon or wait until Tuesday.
I have some congestion right now probably from ice cream I ate during the week and my system being run down from the race.

Happy National Running Day *

Ironically, I can not run today. I worked 2 mornings in a row after running the marathon and my legs have not recovered. I did work in the yard today and I did run cutting the grass in the backyard ;)
I probably won't run until Sunday since I have to work the next 2 days and my legs are still recovering. I did check the Marathon Guide listing for my 2010 marathons today to check the Age Graded Equivalent Time (AG Time) to see where 3:30:13 placed me, http://www.marathonguide.com/results/search.cfm and it was 2:54:48. I know a lot of younger people scoff at this, but I do believe that the way I feel when I run well throughout the marathon would have me running much faster 28 years earlier. Who knows if I could have run a 2:55 when I was 30; but if I ran a 3:18 at 54 I know I could have run faster at 30. Really it a mental thing.

I Really Love the Keybank Vermont City Marathon

My whole family has had such a great time going to Vermont for the marathon for the past 6 years. At first some came to see me run. But now my kids are older; my youngest is 19. They come now to compete. They bring all my grandchildren too. But if we don't get a relay place next year it may end. This year we did not get a lottery pick and we had to buy one late to get in. No one would be sorrier than me if that happened. I do have kids who can run the 1/2, which they may introduce next year, but it would be a stretch for some and they are getting older and may not want to come anymore just to watch. I don't blame them. I know no one from VT will see this but I write this for me and to remind me in the future why things may come about.
Our relay team came in 254/707, 8:54/mi., in 3:53:53 which is the results for all divisions. I thought it was a really good time for our first relay. We all see ways to make it better. Everyone wants to do better next year. Possibly by tomorrow we will see the results for Division 7, which was our division. They only list the overall relay results for all divisions right now.
For the marathon, I did really well too! It was my 2nd fastest time in Vermont and my 4th fastest in 26 marathons. I was 377/2700, the top 14%, and 10/107 in my age group. A 1:45:10 1/2 and 3:30:13 for the 26.2. I was hoping for a 1:45-1:47 1/2 to be on pace for a fast time.It was my 4th fastest marathon ever!!! I will now be in the 1st wave for Boston next year. Yea!

Last Run Before VT

I didn't run yesterday, my legs felt tired and I had a lot of work in the garden. I planted tomatoes, squash, daikon radishes and more bush beans. I rota-tilled for an hour to cut down on the weeds and expand the garden.
I ran 6.1 miles today in 50:17, 8:14/mi., 7.3 mph, 133 avg HR and 148 max HR. My legs felt good after warming up and if I get a good nights sleep Friday I should do OK. I'm going with the attitude to just have fun.

Hottest Day of the Year

I didn't run yesterday; I woke up after working and I felt so groggy that I decided to take the day off.
Today I ran early and bringing the grandkids to school; 8.1 miles in 1:08:21, 8:26/mi., 7.1 mph, avg HR 132 and max HR 146 bpm. I felt a little tired but picked it up by the end. It's 88 degrees right now and I have been on the computer reworking the web site I did for my latest class.

1 Week to Go

The VT marathon is next Sunday and I feel I have done all I can to be successful. I just got back from an 8 mile run in 1:06:05, 8:15/mi., 947 calories, Avg HR 131 bpm, Max HR 143 bpm and a total of 137.4 miles for the month. I worked in the garden, cut some grass and watched the 2nd half of my granddaughter's soccer game before running. Now it's back out to cut more grass and a little more work in the garden.

After a Day Off

I took Friday off as usual. My legs hurt at work, specifically my right knee. I went home at breakfast break and rolled my legs and changed shoes. But today with the other shoes my right leg was still bothering me so I rolled it again. I ran 7.0 miles after laying down in 57:55 an 8:16/mi. pace. I felt slow and tired at first but by mile 3 I was OK. I number my shoes since I run in Nike Air Max Moto 7's exclusively right now but I think I switched #4 and #5 because 4's have a lot more miles but seem better on my feet because the last 10 miler my legs were dead throughout and I wore the 5's but today the 4's which are suppose to have more miles felt better. It was hot and a little humid but a nice run except for the traffic. A lot more traffic lately for all my runs.

Heat, Sun and Running Long

Well I waited to run until noon today because VT is always hot and humid. I love the Keybank VT City Marathon but it can be draining. I ran 10.1 miles (my watch died before I left; the outlets in my house don't always seem to deliver the juice I think they did) so I ran a route I have run dozens of times in the past. 10.1 miles in about 1:24:00 about 8:22/mi. although I did feel tired and had no legs at first and it hit me again at mile 8-9. I received a call from my youngest daughter that she and my oldest daughter were at Target and they had found shirts we could all wear in the relay/marathon. I went over and they were perfect. Now we just have to get "Awesome A's" printed on the front. I hope the weather is good, sunny and a little cool, so everyone wants to do it again next year. My garden now has six 25-30' rows with carrots, peas, beets, kale, green beans and gords growing. I love gardening almost as much as running. It so cool to see things growing. Last year we seemed to grow a lot of bugs, bad bugs; I hoping this year that is not the case.
My 2 daughters ran about 3.65 miles after getting the shirts. I think they will do fine running 5+ miles in the relay.

Melanoma Research Foundation (MRF)

I was interviewed by Matt today from the MRF for either the head coach or assistant coaching job. He was concerned about injuries and injury prevention. I gave hima a few suggestions and will hear from him by early next week. I hope I can help them. Really the only sticking point I feel is that they require you to raise $1400 to be part of the run. But they may let me help train people for no amount raised or a lesser amount. I don't believe in my present financial situation I could raise that much money.
I met with him after I ran 6.7 miles this afternoon in 55:27 for a 8:16/mi. pace. I felt great at first but a little slow later on. I did recover to run in the high 7s by the last mile and 1/2. My HR was exactly where I want it to be; 129 avg and 143 max bpm.

Tired **

I'm too tired to run today. I was out in the garden planting and realized my legs needed a day off.
I was thinking today about being a pacer in a marathon. I read an article,http://www.examiner.com/x-40326-Marathon-Examiner~y2010m3d15-A-day-in-the-life-or-a-marathon-pacer  and thought that I could help people run a 3:40 marathon. I have to look into it.
I also read an article about warming up before a race and how there hasn't been and studies with conclusive evidence if it helps or not in a long race. The link ishttp://www.nytimes.com/2010/05/18/health/nutrition/18best.html

A Very Sunny Monday

Just finishing up a plate of ww pasta and kidney beans after running 7.2 miles in 59:48, a 8:18/mi. pace. HR avg 134 and max 170 bpm. I guess for a 58 year old it may be a little high but since I have been running for years and I don't ever feel stressed I'm sure it's OK. I had to wear sunblock today since I got a little too much color this weekend. I looked back to last year and I am running much faster for the month of May. I just have to be smart in VT and I should be able to beat my 3:38:41 from last year. Although I did have several quicker times before Boston last year and did it over 4 minutes faster. I'm a little behind my last years total miles at this point and I hope to make it up in June and July.

2 Weeks Until VT

I was a little tired today. After working, running, cutting the grass and gardening I made supper and went to one of my grandson's baseball games. I slept well but I felt tired today so I waited until after my granddaughter's soccer game to run. 7.5 miles in 1:02:10 a 8:17/mi. pace which surprised me, avg HR 132 and a max of 160 bpm. I'm going out to do more gardening and hopefully cut the remaining grass I left from yesterday.

I Love to Run!

I had to work this morning and I did not sleep well last night. We did a double at work - unloaded 2 trucks simultaneously first thing. They had coffee and bagels for our lunch break and I had another bagel at our next break. 3 coffees altogether, about 18 oz.
I felt a little tired when I got home but I decided I wanted to run. I took enough supplies for 10 miles. At first I didn't think I would run more than 7 but I felt good at 3 miles and I was going great at 5-6 miles. The end result was 10.0 miles in 1:21:55, an 8:11/mi. pace 7.3 mph avg HR 134 and max 151 bpm. I also ran 48.5 miles for the week, the highest weekly mileage since the middle of January. The week before my class and the last week of my class. I feel good right now and I have to cut the grass. Chicken, ww toast and PowerBar energy bites for lunch.

Ascension Thursday

Last night I had my last class for Web Design II. I was mostly sad even though I was really stressed this semester. I found out that most people in the class did not have any more time to do the work than I did. When I presented my project there were a lot of good suggestion from my teacher and my classmates. I hope to incorporate them in the site in the next 2 weeks. I will miss some of my classmates even though I did not get to know more than 3 or 4 of them. I received an A+ as a grade. I wish I hadn't started out with 3 classes. A few of us had a beer after; I always think that you should get together in an informal setting before and it would have been nice to do before this class too.
Today I went to 9 AM Mass for Ascension Thursday, the church was filled with all the students from the school associated with the church. I love hearing all the kids sing.
I was tired and my legs were tight, I almost didn't run. But I did go just now back from 6.2 miles in 52:13, 8:25/mi. pace, avg HR 132 max 192. Yes 192 bpm, a little too high. I don't know if the Garmin is accurate but I assume it is. I didn't get enough sleep and I probably should have drunk more water this morning.
Tomorrow I'll take the day off.
I'm going to wait to post the link to my class project site until I work on the suggestions.          

Middle of the Week Running

Yesterday I didn't have time to write. I did run 6.2 miles and took it slow. My legs hadn't recovered from the weekend so I decided to run until my legs loosened up which was mile 5. I then ran home. 53:55 total at a pace of 8:42/mi. My HR avg was 125 with a max of 158.
Today I felt good and my run showed it. 11 miles in 1:30:33 a 8:13/mi. pace avg HR 133 and max 157 bpm.
I started breaking in a new pair of shoes yesterday too.
My web site for class is rounding into shape; today we present them since it's the last day of class.

Happy Mother's Day

I changed my plans twice today and I was able to run 15.1 miles in 2:07:35. A 8:27/mi. pace with a HR range of 132-156 bpm. I hope all the running moms were able to run today. It was windy and cool, good really for a long run.

Saturday Night

I celebrated Mother's Day at lunch today with my wife and 3 daughters. It was a wonderful time. We went to Olive Garden in town, it was mother's choice. It was the best time for all my daughters to get together.
I worked 6 hours today and then came home and ran 10.2 miles in the pouring rain and thunder and lightening. Well the T&L was in the distance and I was having too much fun in the rain trying to miss puddles and cars ;)
10.2 miles in 1:24:40 at a 8:18 pace HR avg 129 bpm and a max of 143. 1215 calories burned and a total of 34.1 miles for the week since I took off Thursday and Friday. BUT my legs felt great today!
I am having problems with Leech FTP my site is up but only if you put the full link in and not through my page on the server. I hope to have it fixed by Monday and I'll post the link.
No word yet from Fleet Feet. I'm sure I will hear soon.

I had Nothing Today

I was beat today, I probably should have taken the day off. I wish my watch hadn't died yesterday because I think I ran faster than I thought. Today I turned around early and ran 4.1 miles in 35:43 a 8:43/mi. pace. My HR avg was just 126 bpm and my max was 135 bpm so that tells me I was too tired to run. I haven't got a lot of sleep the past 2 nights. I hope to rebound tomorrow and take Friday off.
I put up a slide show on the site because I was playing with a slide show generator for my class project. It OK just a little small. I'll have to see if I can adjust the size.

Dark Clouds and Then...

I brought the dog in before I left for my run this afternoon because I thought it would rain. Of course the sun came out bright and beautiful. But at 6 miles the dark clouds rolled over me and then the rain came. It was thundering and the rain became heavier and heavier; right when I was running through puddles and my glasses were totally covered, the sun came out and the rain ended. My watch's battery died but I think I went at least 8.2 miles in approximately 1:09. That's 1 hour and 9 minutes. I felt good and fast for the entire run, I really love this time of year. I hope I can break 3:40 in VT. My first 2 marathons were a little slow and I don't like to use an older time for Boston for next year.

Enjoying the Heat *

I didn't have a lot of time to run but I felt great after the first 1/2 mile. Ran 4.1 miles in 32:36, a 7:57/mi. pace. Avg HR was 132 bpm. I wore compression socks at work today to help keep my legs fresh.
I read a news article that a 63 year old grandmother ran 27 marathons in 27 days, a women's record after it is verified. Here's the link, http://news.oneindia.in/2010/05/03/grannyenters-record-books-after-completing-27-marathonsin.html

Saturday/Sunday *

Yesterday I ran 8.3 miles after 2:30 because of work. I picked the hottest time of the day. I needed sunscreen for the first time this year. I use Nature's Gate Aqua Block SPF 50 which is very water resistant, it won't drip in your eyes. It took 1:09:23 to complete the run a 8:21/mi. pace. Avg HR 140 and max 166 both a little higher than normal probably because of the heat and the 8 hours of work. It does make it tougher to run getting up so early and being on your feet the whole time at work. I ran a different route to break up my routine. I do hope to get out today but I have lots to do.
I just finished reading In a Single Bound by Sarah Reinertsen a good quick read I do recommend it!
So I did get out at 1:30 to run. It was hot but I did not seem as hot as yesterday although my legs felt tired. I ran 7.5 miles in 1:03:14 for a 8:26/mi. pace. My HR was near normal from the beginning but I just couldn't push it like I have all week. I probably should take another day off this week. I'll see what the weather is like and how much more I have to do on my school project. I'll link to the web site I'm building when it is done so please view it and suggest ways I can make it better. I have to post it on Wednesday and some of my classmates will be helping me improve the site. I really want to help my nephew increase his business so all suggestions are welcome.

Last Day of the Month

I know tomorrow is the last day but I won't be running. I usually take Friday off and I have a lot to do tomorrow. Today I ran 6.2 miles in 51:31 at a pace of 8:18/mi. I felt slow at first; I ran the first 2 miles at 8:40/mi. so the total time was really good for me.
I heard from Fleet Feet and they do want me to work for them; I will have a second interview about a new position which sounds exciting. I thrilled to be able to work for them, I can't wait to start!
139.1 total miles for the month; better than the past 2 months even with the marathon. I hope June, July, and August will be 160+ months.

Windy No Rain

Well it is a cool, windy day and I just got back from a 7.1 mile run. I felt better today although my HR was higher at first. I did run faster than yesterday, an 8:21/mi. pace in 59:19.
I just called Fleet Feet, I'm anxious to hear if I got the job.
I read their newsletter today, The Extra Mile, and volunteered to be a coach of the TEAMM4M, The Melanoma Research Foundation's marathon and 1/2 marathon program for the Hartford Marathon and 1/2 in October. It will probably depend on if I get the job since I will have to work at Target every Saturday morning if I don't get the job at Fleet Feet. It would be fun to help a group of people train. I was just thinking about signing up for Hartford yesterday on my run.

3 Days in a Row *

This is my third day running since taking 5 days off after Boston. My right Achilles hurt on/off for the first 3 miles. I was going to cut the run short but then it seemed fine. It's OK now. I find after a marathon things hurt and you just have to work them out. I was slower today; 7.1 miles in 1:00:34 at a pace of 8:32/mi.. My HR was between 60-80% of max; just what I'm usually aiming for in most of my runs.
I see Deena Kastor took 2 days to get to London and then had her slowest marathon. Even the elites have tough days. Results are here,  http://www.examiner.com/x-40326-Marathon-Examiner~y2010m4d25-2010-London-Marathon-results-and-full-race-coverage

Back From Marathon Break

Actually I started running yesterday, 4.1 miles in 33:51 a 8:16/mi. pace. I felt good; I ran before CCD and church but I felt tired in the afternoon.
I just got back from running 6.1 miles in 50:42 a 8:19/mi. pace. My HR both days was in my normal range.
I haven't heard from Fleet Feet yet but I had an interview last week. Wouldn't that be the perfect job for me?
I would get to talk running all day and sell products that I would really want to know all about.
I am now going to be the first leg of the VT City relay and my kids are going to run the other 4 legs. This way it gives them a boost, I run first, and my 3 daughters only have to run 5+ miles each which will be good since it has been tough for 2 of them to run much lately. That is going to be a really fun weekend. I'm really looking forward to it.

Boston Part II

My friend David Hall brought me to the marathon. I said we could leave about 6:00 but that he could be early. He arrived about 5:15. I was a little surprised but I had been awake since 3:37 so I turned the porch light on and he pulled into the driveway. I finished getting ready and we left before 6. We talked about Boston and marathons in general; David has run 9 marathons including Boston once. It was the first time I had someone who had run marathons taking me to Hopkinton. We got there so early that the parking lot was empty. I got on the bus to wait. People were talkative and a women who was running for the first time sat next to me. I said she should enjoy the experience and take her time in the first half. She seemed a little nervous and excited.
We got to the village quickly; faster than the past 2 years. After using the Porta-potty I got a another bottle of water and sat down next to a group from Ohio. I took their picture with each of their cameras and then got back in the Porta-potty line with 40 minutes to go. I talked to some people from New York who said the NY marathon was better even though most of them had not run Boston yet. I have run NY and the course is not as challenging as Boston. The music was the best of any marathon I have run. I'm not sure you should ever compare marathons since a lot of factors color your memories and your experience of the marathon and the surrounding area.
It was cool and breezy in the village and walking down to the corrals. In the corral it was warm with no breeze. I got in with 15 minutes to go. By the time we started I had to use the Porta-potty again. I did between mile 2-3. It added about 2 minutes to my time.
I held back for the most part although I tried to run about 8:10-8:15. Going down the hills I hit 7:20-7:40 and going up I hit 8:25-8:35. The GPS just does not respond immediately so you have to anticipate what is going to happen. I let people pass me when they seemed to be running a 3:20-3:30 pace. I fell in with a group of people which I ran with from mile 4-17. At 17 I tried to push when I could; I wish I had gone just a little faster up the hills. I lost about 4 minutes on the hills. I only lost about 1.5 minutes though over mile 2-25. I did feel that my plan had worked well.
I ran down Heartbreak and had a lot left. I passed a lot of people until mile 25. Then I started to feel it in my legs  I was still able to run faster down hills but I slowed going up until running under the overpass. I came out and ran well still going by people up the outside. With the finish in sight, I did pass a few more people.
I felt OK after a bottle of water; after I got my bag off the bus I was even able to sit down to take my shoes off. I has no problems walking up or down stairs. My toe, which I had hit on a chair Sunday was red and twice as big as it is normally, but didn't really effect my run. I felt the cyst on my right foot a couple of times but neither slowed me down.
The crowd was great all along the course; even in the early towns a lot of people were out due to the nice weather. I was too hot; I shouldn't have worn the maniac sleeves or black gloves.
Every year I feel different when I run Boston. This year I felt blessed to just be able to run here and I wasn't so concerned about my time as I was about having a good time and remembering every mile.
I did see a lot of people who did not drink enough water yesterday. I drank Gatorade only once and drank water or water with gel instead. I don't feel the Gatorade takes the place of water and I don't think we need as much sugar as people think we do.
I can't wait until next year. Now all I have to do is get a faster qualifying time;)

Boston Part I

I'm tired and I just want to put in my results tonight. Tomorrow I'll write more about my experience.
I came in in 10427/22540 overall, gender 7503/13072 and division 358/1111. 3:42:28 time at an 8:29/mi. pace. That is a 7.1 mph speed and my avg HR 143 with a max of 158 bpm. I burned 3156 calories. For the way I train this was almost a maximum performance. I did take it easier the first 17 miles and  tried to push it some on the hills, 17-21, and ran down to a 6:55 pace coming down into Boston. I took 5 gels at miles: 7, 11, 15, 19 and 22.25. I ran out of gas with about 1.25 miles to go but still finished strong. I need to reintroduce speed work to improve and I would like to see about taking one more gel.

Boston Marathon Expo

I've taken the past 2 days off. I had to get up for work each day at 2:30 AM and I didn't lay down during the day so I thought that it was best not to push my legs.
Yesterday after seeing my daughter Kelly off at the airport, my daughter Julie and I left for Boston. I was drinking a lot of water and I couldn't make it to the last rest stop before Boston. You don't realize how fast people are driving on the Mass Pike until you are out of your car. We made it to Boston and parked in the neighborhood near the Boston Copley Marriott. I think it was the same street we parked on last year. Parking is free on the street on the weekend there. We walked through the Marriott to the Mall ( I had to use the Men's room again ;)) and we made it to the Expo. It was lightly raining so we decided to walk thorough the Mall.
We went and I got my number (#12510) and shirt and into the Expo we went!
Lots of free stuff; a lot of people sell compression socks this year and I likes a lot of the tee shirts but I had already bought a couple of official items on-line so I didn't have to stand in-line this year (last year Julie and I stood in-line for over an hour). They did have it set up better this year and the lines were shorter. I did buy some PowerBar Energy Bites, they are sooo delicious! I'm not sure I could eat them on the run without slowing down but as a snake they are great!
We left and had something to eat at Legal Seafood before heading home. I got to talk to several runners. It was a fun day.

The Countdown Continues

I just got back from a 4.1 run, 34:21 and a pace of 8:22/mi. HR range was 131-140.
My class went well last night; I learned a few things ans I am trying to incorporate them in my web site project today and tomorrow.
I feel more rested today; my legs were a little tired yesterday.
One thing I wanted to mention, I never warm up when I go out for a training run. I just take it easier at first and let my body dictate my speed.

5 Days to Go!

Today I ran 5.4 miles in 45:26 at a pace of 8:25/mi. my pace for the past 4 runs was8:25, 8:26, 8:27 and 8:25. I'm a little tired today, I stayed up too late. Tonight I have my class so I won't get to bed until at least 10:30. I really like the class but I'll be very happy when it is over.

Tuesday April 13: less than a week until Boston

A few things on my mind today.
First, I finally focused on my javascript PowerPoint and I found everything I needed to finish. Now I just have to refine it.
Second, I drank a lot of coffee working on the computer and when I ran my HR averaged over 200 for the first 1.5 miles. Probably not good; I felt OK and my average was 142 bpm because it went down to between 120-135 for the rest of the run. My fastest pace was only 7:09 and my avg pace was 8:27.mi. just what I hoped to do this week. I'm still not thirsty I really don't know about that HR???
I find this week, the week before any marathon when I don't run as much , I want to eat more. I know this is not good but that's how I feel and with lower miles I probably put on a pound. I'm trying not to do that this week ;)
I got a lot of sleep last night and really felt rested for my run.

Saturday/Sunday *

I worked long hours yesterday but I still managed to run 6.2 miles. This has been a good week for me, running wise, and I feel ready to tackle Boston. The Globe has a good on-line blog about the marathon at http://www.boston.com/sports/marathon/blog/  The latest article is about people who have trained but are now injured and hoping to find help so they can still run. The article is by the chief medical officer of the Boston Celtics, Dr. Brian McKeon. His advice,"Walk a mile, run a mile. Forget about what you planned. Get out there and enjoy the experience."
Today I ran another 6.2 miles in almost the identical time I ran yesterday. HR both days between 60-75% of max. Worked trying to get the garden organized this afternoon.

Another Hot One

Just ran 6.1 miles in 50:41, 8:18/mi. pace. A cool 76F outside. The heat felt worse today than yesterday.
Registration for the Marine Corps started yesterday and I really wanted to rub it again but I just don't know what I will be doing as far as work is concerned in the fall. Sign up here:
http://www.marinemarathon.com/page11.aspx
I had a great time last year but if you go I would plan on staying Sunday night too. 

Another 10 Miler

I was able to run another 10 miles today in 1:24:32 a 8:23/mi. pace which was almost identical to yesterday's run. I felt better today although it was hot! It is interesting to view the zone I am in on the Garmin, near the max for HR and in the middle for speed. I probably need to do speed work to improve my overall performance; I will work on it after Boston.
I have also been working on my 2 projects for my web design class and trying to work on the Fireworks software too. What a day to be inside ;(
My ankles are feeling better, I think it is due to the use of this little bench I have. It's like sitting back on your ankles but the bench supports your butt. It has definitely loosened up my feet and ankles. I also used an ice pack on my feet and legs on-and-off for about 60 minutes last night.

Longer Run

I'm just back from a 10.1 mile run in 1:24:32 for a 8:22/mi. pace. I feel good but a little tired today. I stayed up to see if Butler could pull it off in the NCAAs. A great effort even though they came up short. Great job by Duke.

14 Days Til Boston

I worked the longest shift yet at Target today. I came home and took a nap and then ran 4.1 miles in 33:33, a 8:13/mi. pace. I have now taken only one day off in the past 7 and I'm starting to feel like my old self. I did put on a couple of pounds with the 3 low mileage weeks in a month but I feel good and I don't think if has hurt my running.

My right foot is now becoming as bad as my left as far as the bunion is concerned and I haven't had but 3 massages in over 4 months so that too has been different in the preventative care I was getting in the past. Today my right leg was really tight when I got to work but with all the lifting and walking it loosened up and I felt good by the time I left work.

This weather is sooo nice; I just want to run and not stop. Tomorrow I get to run early and then I'm taking my oldest daughter Julie to breakfast.

Happy Easter!

I was able to run 7.1 miles yesterday and 6.0 miles this morning. 8:21/mi. yesterday and 8:13/mi. today. The weather is great and I've felt good after a mile or 2; all my aches and pains go away. I was able to run 5 days last week for a total of 34.6 miles. I would like to run over 40 this week and taper again next week for Boston. I am scheduled to work only 3 days this week; not good for my money but good for school and training.

I'm disappointed about school this semester, both my time and my future using what I have learned. Hopefully I'll be able to take another class next semester but since I had to drop 2 classes I think I will have to pay for my future classes. I hope I can afford it.

I would like to run the Marine Corp again this year but I'm not sure what my schedule will be like in October. April 7 is the first day of registering for MCM. I may just run Hartford.

April 1

Well my running is going well. 10 miles today in 1:23:05 for a 8:18/mi pace. I was in zone 2 & 3 for my (Garmin) HR which is better than before the Yuengling Shamrock. Avg HR 136 and max 155. Avg speed 7.2 mph.

But my class last night went down hill; we got into Fireworks and basically I'm behind everyone in class. I have a lot of catching up to do. Plus my nephew has not sent me anything for his web site which is suppose to be my final project.

I applied for 2 jobs today; I hope someone will call soon for an interview.

Today is Holy Thursday and I will go to church tonight when I should be getting some sleep; tomorrow I'll probably just rest and hopefully I can run well on Saturday.

I wonder with all the emphasis on education if there will be the exciting, interesting well paying jobs to off-set the expense. My Target job does not even pay poverty level income; many of the younger team members have taken courses at the community college and some even have degrees but still work at Target. Gives one pause...

Last Day of March

I didn't work as long as I thought I would so I was able to rest and get out for a short run. Negative splits again today although I only ran 4.2 miles in 34:02 for a 8:06 pace. But my first mile was about 8:50 and mile 2 hit at 17:04 so I ran sub 7:50s for the last 2.2 miles.

I have not run as many miles again this month as I had hoped; total for the month was 117.1 miles.

Like last month, this is about 35-40 miles less than what I would like to run. School really played a part in this along with work. I do feel better prepared for Boston after the marathon; with a little better pacing I should have a good run.

Just Running, Running in the Rain

I wasn't able to get out yesterday so even though it was raining and windy, I ran 7.1 miles at lunch at an 8:30 pace. I felt good and had negative splits.

What is it though with drivers in the rain. They were driving fast and acted like they didn't see me even with the bright colors I always wear.

Of course now it has stopped raining but I was glad I went out when I did; I keep thinking that it could be cool and rainy in Boston and I want to be prepared for anything and everything.

One more day in March, this month has really flown by for me. I'm really looking forward to Boston!

New Week: Preparing for Boston

I took yesterday off after working longer than usual. I was tired and needed a little rest and I had planned on going to church at 4 so I just ran out of time.

Today I ran 6.2 miles in 54:00 for a 8:42/mi. pace. It was nice and some of the tightness left with the run after I was warm, beyond the 3 mile mark. It felt great to be back running.

After 5 Days Off

I hope to run tomorrow. My legs feel almost fully recovered from Sunday.

I joined the Hartford Track Club this week in hopes of catching a ride with them to the Boston Marathon. There bus is full right now but I am on their waiting list. Also I have been wanting to join and this gave me a good reason to do it now.

This is the 1st year no friends or family will probably be with me to see the race. I did have one offer from a friend who runs marathons but he is really going above and beyond to go so I'm thinking right now that I'll go To Hopkinton and take the bus from the park over to the village and take the bus back from Boston after the race. It'll be different but I'll be with all runners back to Hopkinton so I won't bore anyone with my retelling of the race.

It's cold again here, better for early Spring running.

Yuengling Shamrock Marathon

I flew into Norfolk on Saturday. Great flight and it was a fantastic day. My son picked me up and we went to the Expo. Keith was running the 1/2.

The shirts were very nice, one I will definitely wear. I got a deal on Accel gel and then we went to the motel to have ww pasta before going to St. Nicholas Church in Virginia Beach. After we went and bought water and food at the store.

Sunday I got up at 5:15 but Keith was late getting up. We got down to the beach and we couldn't find a spot close to the 1/2 starting line. I stared to drive so I could drop off Keith but he would be running from 7-9 and I would be running from 8-12 so we just parked so he could have the keys. He went running off to the start at about 6:50. After he told me he didn't make it until after the start. But the timing chip saved him.

I walked with a couple of locals; it was going to be their first marathon. The bag drop off was really easy and plenty of porta potties.

I was in the street in front of the 3:30 pacer. I really should have been back in front of the 3:40.

Off we went south. I was running between 7:40 and 8:10. People around me started to push the pace and I felt OK so I was running 7:10-7:50 for about 4 miles. I eased up and fell back a little but still running sub 8's. At the 13.1 mark I ran a 1:42+ the fastest 1/2 ever. I knew I would be in trouble. I hadn't drunk enough up to that point. Also we went back out to the beach onto concrete which was not kind on my ankles.

We ran north out of town and then turned and went up hill for about 4 miles. Even though it was a gentle incline, it did me in. It was deceptively humid. I really needed a lot more to drink and I started to drink 2 waters each station. At 20 miles I was struggling. I was dead art 22 and my left leg was cramping at 24+. Probably 50 people passed me in the last 2.2 miles. Finally I turned the corner and saw the finish in the far distance. I ran under the banner at 3:44:59.

I went to marathon guide just now and saw that age graded equivalent time was 3:06:49 so I fell better about my time. The chip time was 3:44:40, so I qualified for Boston, I was 383/2639 which surprised me and I was 7th in my age group.

Keith ran the 1/2 in 1:49:01, 824/6546 and 100 in his division.

I felt faint and nauseous after but felt better after 2 bottles of water.

The after party was great! 4 free beers, beef stew, and a live band for 4 hours. We had the best time.

My avg HR was 146 and my max was 158. My avg speed was 6.7 mph and my max speed was 10.9 mph. I burned 3123 calories. I averaged 7 mph or better until mile 21 where I fell to 6 and then 5 at 24+ miles. I kept watching my pace drop at the end without being able to step it up.

Hopefully, this experience will help me in Boston. There I will start slower and not pick it up until at least mile 15 and try to turn it on at mile 22.

Random Thoughts

In bed this morning my right ankle popped. My leg felt better today.
I haven't run a s much as I like for 3 weeks; Not running the marathon in Myrtle Beach threw me off my schedule and I really haven't recovered. With my classes I was drinking too much coffee to try and wake up and stay awake and I was up too late and not getting enough sleep. Then I would try to run longer distances since I couldn't run as often as I wanted to run. I finally emailed one of my instructors and said I needed to drop another course. Since then my stress is lower and I have gotten enough sleep.
Today I ran another 6.2 miles in 52:14, an avg pace of 8:25. My left leg finally felt fine on the run today. It had hurt above and then the bone below. It may be the older shoes. I received a massage on Tuesday from someone new, Melanie, at Massage Envy. My son had given me a free hour at Christmas and I finally had a chance to use it. I think it was just in time. My legs really needed it. It wasn't the same as I received from Shannon, but it takes time to have someone get use to you and you to get use to them. Shannon hasn't talked to me for 2 months so I felt I needed to try someone new. Shannon had helped me through my first 23 marathons and without her I would not be the runner I am today.
I have lost contact with a lot of old friends lately. I hope to rectify that in the coming months.
Right now I just want this marathon to go well and concentrate on Boston.

Tapering

I ran 6.2 miles today on the roads; Spring is definitely in the air. I took yesterday off and I am dropping out of my second class. I was tired all the time; my work, home life and running were all suffering. My heart was not into learning the SQL; I have been looking for a job on and off for over 2 years and SQL with no experience was not going to get me a job. Life is too short not to live everyday and all the reading and studying was frustrating because I still needed to do more to succeed. I just did not have enough time in the day. The 2:30 alarm did not help.

So today 6.2 miles in 52:31, an 8:28 avg pace with an avg HR of 129 bpm with a max of 149. I kept it easy and I had a lot more rest in the past 2 days since I didn't have to be out until 9:30 and I wasn't stressed trying to do the SQL homework.

What a Week!

Today was the first time I've run since my 14 miler. I had planned to take Wednesday off and then my brother called to tell me my Aunt Joyce died and the funeral was Thursday at 11. So I was out of town all day Thursday after dropping the grandkids off at school.

Friday my right leg hurt; The whole outside from the calf to the IT band. It was worse on Saturday. I was doing stretches, foam roller work, cold bath, tennis ball under the feet and my legs up the wall. Nothing seemed to take all the pain away. I was worried on Saturday. But today the pain was much less; I drank a lot of water yesterday and got a lot of sleep. I think I lacked both all week last week. I'm just tired trying to do everything from classes, work, family and running. Today the board holding the desktop keyboard and the keyboard came down on my right foot. The toe next to the little toe was bleeding and the nail turned black. It has hurt since it happened. But I ran 5.4 miles on the treadmill at the gym and I felt good after. The leg doesn't hurt and the toe doesn't hurt any more than it did. I hope to run at least another 3 days this week before the race.

Last Long Run before Marathon

I'm just back from a 14.1 mile run; my last long run before the Yuengling Shamrock Marathon. I felt great; only my right arch gave me any problems. 7.2 mph an 8:18 avg pace in 1:57:08. My 1/2 split was 1:49:16 and I had negative splits again today. I hope the weather is good for the race. I'm really looking forward to running.

Negative Splits

Negative splits because I started fairly slow today. My legs really hadn't recovered from yesterday afternoon. I was also over 100% max HR (104%) but not by much and I felt fine. This is what I thought would happen yesterday. It started to drop back down at 0.9 miles and the avg HR was 131 bpm. I did run a little faster, 8:37/mi. for 1:29:42 0.2 miles further in 20 seconds more. I was surprised both considering I ran my second 10 miler in 22 hours I happy with the results.

Another beautiful warm end of Winter day in CT.

Felt like I was Running on Empty Again

After working until 10:30 I raced home to grab my SQL book and went for extra help til 12 o'clock. I had a couple of bowls of a granola mix and went to bed until 3:10. I went out for a run at about 3:25. I felt tired and slow but I wanted to get another 10 today to go over 40 for the week. All week my max heart rate has been high 80 - 90 % of max which I don't think is good for your heart.

Today I was worried that it might be the highest but the results were 154 bpm max which is below 80% and the average 131 pbm which is in the range (125 - 135) I try to hit every time out. So I ran 10.2 miles in 1:29:22 for a 8:45/mi. avg pace. And I felt good at the end. I hope I can run for another 11/2 hours tomorrow but I am going to take it easy if my legs don't recover by the morning. I do drink a few beers on Saturday night and the beer doesn't always help my recovery. Hey it's Saturday!

I read more of Marathon and Beyond before napping today; it's a great issue!

An Interesting Day *

I was all set to run late morning today but my granddaughter had other plans for me. She didn't feel well this morning and was pale so she stayed home with me. I had bills to write checks for, homework, job applications and seeds to order so I waited until my wife got home before heading out. I don't like running after 3 because I'm more of a morning person and the traffic is heavier in the PM. I took a different route to mix things up a bit and ran 8.5 miles in 1:13:07, a 8:34/mi. pace. I have been running every other day for a week mostly because of homework. I have caught up and if I put in the time this weekend I should be good between now and the Shamrock Marathon.

Marathon and Beyond has a special section on Boston: The Marathoner's rite of passage. It's an excellent publication that I highly recommend. I received the April Runner's World in the mail today and I bought a used copy of Lore of Running from Amazon so I have a lot to read outside of school work too.

I received a card in the mail for The Cape Relay May 1 & 2. I would love to do this and I wish I had a team of 12 friends who would also love to run this relay. I'm not sure if I even get 11 people reading this blog :) The relay web site is: www.13relay.com and you can email them at: cape@13relay.com