Another Snowy Day

I might go snow shoeing today if I can get down to my brothers house. He has a few pairs and there is always fresh snow this winter. I ran 7 and 6.8 miles the past 2 days and a total of 4 miles on the elliptical trainer. I was really tired and cold yesterday and so I didn't run until 3:30. I sitting here watching it snow; we;ll probably get another 2-3 inches with more on the way Wednesday night and all day Thursday.

Another Low Energy Week

I've had some high mileage the past 3 weeks so I guess I was due for a lower energy/mileage week. I've been tired and my right leg has hurt some. I did not work as much as I was suppose to due to the snow so I did get more sleep. After 4.5 miles on Wednesday I took Thursday off and felt better today; 6.8 miles in 59:54 plus 3 miles on the elliptical. Only 25.3 miles so far this week and 7 miles on the elliptical but I do find that every 4 weeks I need a lower mileage week regardless of what my high mileage weeks total. Hopefully, I will rebound next week. I got my work schedule for next and I will be able to run the Colchester 1/2 in February. I will fill out the application next week.

Snow!

I ran inside again yesterday, 6.8 miles in 1:00:08 and 2 miles on the elliptical. I was going to do more but I felt a sharp pain in my right leg so I figured it was time to stop.
Today it snowed and right now it's freezing rain; I had planned to run out in the snow but it is so nasty right now I may take the day off.
I ordered 4 more things for Ice Breaker yesterday, including some short sleeve shirts which I didn't order last time. I wore the gloves out shoveling today. Very nice.

The Previous Week *

Well, I can't believe I didn't write anything all week. My totals were 40.5 miles running and 11 miles on the elliptical. Wednesday in the snow, I ran 4 miles in my YakTrax, http://www.yaktrax.com/. Today I ran 7.2 miles and 2 miles on the elliptical. I took Friday off and I had no pain in my right leg. I believe the elliptical and the cumulative effect of all the leg strengthening exercises have finally worked. In fact, I haven't felt any pain in the right leg since last Sunday. I got some Ice Breaker, http://www.icebreaker.com/site/index.html  running clothes this week; they are the best! 100% Merino wool soft and comfortable.

Thoughts on the Beginning of a New Week

Well yesterday there was a slight pain in my right leg. Today I felt it a couple of times.
I went to the gym to watch the football game and workout. Totals: 10 miles running and 4 miles on the elliptical. My right leg did bother me at first when I started to run but it went away and feels OK now. I hope to have a high mileage week. I'm going to have supper one night with my best friend from high school and next Sunday is my youngest daughters 20th birthday. I'm not working as many hours for a couple of months so I'm thinking of trying to find a part-time job to fill in the missed hours. I hope it won't interfere with working out and I hope it won't fatigue my legs more than they already are from work and play.

First Day Off This Year

I have been doing well with little or no pain in my right leg but I had to work all day today and I wanted to work out hard for the next 2 days so I took a day off. Thursday I ran 7.2 miles outside, 8:33/mi., 1:01:34 and Friday 4 miles in 35:44 and 1 mile on the elliptical. 9 miles on the elliptical and 38 miles running for the week. I'm feeling good and I feel stronger this week. I have the mind set that I have had in previous years. Adidas gave Fleet Feet a number of free articles of apparel and I got a fleece sweat shirt from the 2008 Boston Marathon since I was the only person at my store that ran it in 2008. Sweet! we get apparel and shoes from various manufacturers that we sell from 3point5 and I got a 100% wool shirt and wool socks from Smartwool which are great.

Feeling Like My Old Self

Yesterday and today I ran 6.8 miles on the treadmill. Yesterday I went 4 miles on the elliptical and today 2 miles. I have been able to do extra stretching and strengthening exercises too and have had little pain in my right leg.I have also taken only one day off since Christmas. I'm feeling stronger and my legs feel like I can run nearly everyday again. I had run inside in the winter for the majority of the past 15 years, running outside only on weekends, and I'm beginning to think that this helped save my legs. Also I find using the elliptical seems to help my legs too. In the years 2000-2003 when I had problems running I did use the elliptical extensively to rehab and I always felt stronger coming back to full time running. January seems to be a good training month for me over the past 7 years and this may also have to do with more inside miles.

Solid Beginning for 2011

Yesterday I went out and ran 6.2 miles in 52:29, 8:28/mi. I had kept my speed down from Saturday and realized that if I keep my speed a little slower that I should be able to go more miles with less pain in my right leg.
Today I went back to the gym; 7.0 miles in 1:01:21 and 2 miles on the elliptical. I'm using the Brooks Ghost outside and the Adidas Boston inside. I will still run some miles outside in the Boston but I'm thinking right now that I need a little more support for the marathon than the Boston will give me over 26.2 miles.
I read an article on running empty in the NY Times and I have been doing this most mornings. So far I feel good doing it with no lack of energy. I do drink 1/2 a cup of coffee and I bring a Gatorade/water mixture just in case.

Happy New Year 2011

It seems like I was just celebrating the year 2000. Time flys even when you run a lot.
I just signed up for a RoadID (http://www.roadid.com/Common/default.aspx); we were given them at work as a gift from Fleet Feet.
Yesterday I ran outside 7.2 miles, 8:12/mi., 59:03 7.3 mph. I was surprised by my speed since I was trying to take it easy. I got the Brooks Ghost 3 and tried it for the first time yesterday. It seems like a perfect shoe for me, firm heel, fairly light with plenty of mid sole cushioning. I was thinking about going out again today. It's warm in the mid to upper 40's here and overcast. I just need to take it a bit slower so my right leg won't hurt later.
I'm thinking about running the Colchester CT 1/2 at the end of February. I would have to get the day off from work but I'm sure they won't mind since it's February.

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.