Gold's Gym

I'm not a fan of running inside on a treadmill. BUT my feet, ankles and legs do not hurt unless I go and run twice in a day. I did get outside on Saturday the 3rd for a long run. Here is my runs for January so far:

Jan 1 OFF

Jan 2 3.2 miles 28:43

Jan 3 14.2 miles 1:57:10 (outside)

Jan 4 7.1 miles 1:03:08

Jan 5 5.3 miles 47:31

Jan 6 OFF

Jan 7 4.0 miles 35:29 AM 5.0 miles 45:04 PM total 9.0 miles 1:20:33

Jan 8 5.4 miles 48:46

I just haven't run the really long runs I needed to have a great race in Houston. At least 2 runs over 20 miles would have done it. On the bright side my legs feel great. On the 14.2 mile run my ankles didn't hurt until near the end. If Texas has concrete roads I will need to run in the Nike Air Max to help my ankles; if not, I would like to run in the Brooks GTS 8's.

It's great just to be running another marathon and friends and family will be there to cheer me on. I have never been to Texas so that will be cool too!

Year in Review

Since the 16th I took 4 days off and ran the following:

5.3   miles 19th

6.5   miles 20th

6.0   miles 21st

5.2   miles 23rd

3.65 miles 24th

11.1 miles 25th

7.0  miles  27th

3.1  miles 28th

3.1  miles 29th

6.0  miles 30th

10.1 miles today

The last 5 days in the list I ran on a treadmill. We joined Gold's Gym because the weather has been awful. It's been hard to run on the roads. Snow and cars.

The treadmill did my neck in. My ankles and legs feel fine. The treadmill hurts my back and neck; the road hurts my feet, ankles and legs. A mix of both would be good. We just got 7 more inches of snow today. I was hoping to start the new year off with at least a 6 mile run.

I ran 1992 miles in 2008; 6 marathons and had a lot of fun. My new job is terrific and I look forward to helping AWH have a great year inspite of the recession.

Peace and Happy New Year and another year of marathoning in 2009.

Awesome Day!

I had the best run today. It all started last night when I used a foam roller on both of my legs. I would roll until there was a tightness/pain and I would hold it until it went away.

10.3 miles in 1:25:10 for a 8:16.1/mi. pace and I still feel good after using the foam roller after the run.

Off to get our Christmas tree with 2 of my daughters.

The Cold has Taken its Toll

I ran only 3 days last week. 6.3 miles on Sunday and I couldn't run Monday. The bottom of my right foot hurt. I ran Tuesday 5.1 miles and then took Wednesday through Friday off. 

I bought Lance Armstrong Nike's on Thursday, they are much more cushioned in the toes, and I was told by the person at Dick's that they are for people with high arches too. It was only the second time that someone at Dick's seemed knowledgeable. She and her husband are runners and she suggested the Nikes.

I ran 18.2 miles on Saturday; I ran 4 miles to the artificial track at the high school, 10.2 miles on the track and 4 miles home. I felt really good. 

Shannon had me make the Dragon's Blood into a paste and I put it on both achilles. I also used the foam roller on both achilles/calfs.

Sunday I ran 8.2 miles at 7.1 mph in 1:08:55. I felt good all day. I didn't want to over do it so I took today off. 

I have run over 1900 miles; I hope to get close to 2000.

Into December

I had to take 3 days off. My legs are too tight from running on the frozen roads.

I was able to run on Wednesday the 3rd and Thursday the 4th.

5.2 miles each day. 8:16 and 8:06 per mile. I had to stretch a lot to keep my legs loose.

Today I ran 10.5 miles in 1:27:10 at 7.2 mph for a pace of 8:18.1/mi.

I had a massage today and Shannon worked on me for almost 2 hours. My legs feel very good NOW but I will take it easy tomorrow. Without Shannon's help I would not have been able to run all the marathons and feel as good as I do.

I have told her she should find a forum to write a help column; she has great advice which I am sure could help a number of athletes. Maybe you will see her advice soon :-) 

Manchester and Beyond

I took off the 21st and 22nd. I almost never take Saturday off; I love running long on Saturdays. I was tired and my legs hurt. I am always hopeful that an extra day off will help. 

Sunday the 23rd I was able to run 14.4 miles; 13.1 in 1:47:55 an excellent time for me. 

Monday I ran 4.1 miles in 33:52 at 7.3 mph for 8:15.6/mi. My legs HURT! 

I took Tuesday and Wednesday OFF.

The 72nd Manchester Road Race and my 19th was a beautiful day. I got there early enough to warm up. I felt good the whole race and came in 824th out of about 11,000 in 34:06; a little slower than last year. I got to run with a friend, Linda Yamamoto and I got to see a friend, Simone Warner, after the race.

I ran Friday and Saturday; 6.2 miles on Friday and 11.0 miles on Saturday. My left ankle stopped me from running 3 times on Saturday. I feel fine and my ankle is OK but I need to take some time off AGAIN! 126 miles for the month is kinda low. But I'm on pace to run 1950 miles for the year.

Down Time

My legs are tired.

I have been running OK but this cold weather and wearing crummy dress shoes to work have taken a toll on my legs. Here is what I have done since the 11th:

Nov 12   6.2  miles      49:56   7.4 mph  8:03.2/mi.  

Nov 13   4.1  miles      33:47   7.3 mph  8:14.4/mi.

Nov 14   OFF

Nov 15  10.4 miles  1:23:30   7.4 mph  8:01.7/mi.

Nov 16  10.0 miles  1:24:00  7.1 mph  8:24.0/mi. legs tired

Nov 17   5.2  miles     42: 40  7.3 mph  8:12.3/mi.

Nov 18   OFF Too tired right knee and left calf hurt

Nov 19   5.2 miles     41:15    7.5 mph  7:56.0/mi. legs felt GOOD!

Nov 20  4.2 miles     33:58    7.4 mph  8:05.2/mi. tired

This has been a tough week. I'm going to ramble here a bit. I know I will have to cut back on my massages. I just don't have enough money. I'll miss talking to Shannon too; my legs really feel so much better after getting massages and I love her advice! Shannon has been good to me. She has given me more time than I have paid for which has been a blessing. Before I met her I had not run any marathons. Now Houston will be my 18th in less than 5 years. I am still amazed! If I had the money I would get 2 massages a week. It seems like my wife and I have lived our whole lives together with little extra money for things that help make life enjoyable.  Although I have enjoyed a lot of good quality beers. ;-)

I have run so many marathons in the last year because I feel that time is running out for me. You only have so many marathons in your legs, especially if you run as fast as you can. I try to run fast but I always have in my mind that too fast will limit the number I can run. Usually I hold back some to see how I feel until the last 6-10 miles and see how I am doing. I'll go for it then! I'll certainly miss the speed that I have so I want to run as much as I can while I feel good. Well enough of that. 

The Manchester Road Race is on Thanksgiving Day. The 72nd running. This is my 19th year. This is my speed race for the year since I don't run many short races in the year. 

I'm listening to the UConn Men's soccer team play Fairfield so I'll end this so I can concentrate on the game. Cheers. TGIF

Back at IT!

I took last week off. 3 marathons in 9 weeks. That is the most I have ever done in that amount of time. Taking a week off seems to be the right amount of time for me. I have read that you can take as much as 2 weeks off and I have also read that you should take a week off even when you don't run a race but just after a certain amount of time of hard training. I prefer to run a race then take time off. 

My bunyon on my left foot has changed my foot. You probably only have so many marathons in you and definitely only so many at a faster speed. This year I have found that the second day I start running again I have thoughts that I may not be able to run the same or my future plans may have to change. BUT my feet today seem OK. I did run too fast yesterday. I don't set a certain speed I just go out and run. Here is what I did the last 3 days:

11/09   4.2 miles in 34:04  at 7.4 mph for a pace of 8:06.7/mi.

11/10   5.3 miles in 40:49  at 7.8 mph for a pace of 7:42.1/mi.

11/11   4.2 miles in 34:21   at 7.3 mph for a pace of 8:10.7/mi.

The 7:42 per mile was too fast. My legs bothered me all day. I ran slower and shorter today and felt OK. My thighs hurt some today and my right ankle BUT after I stopped running everything was OK.

No matter what time I go to bed I wake up between 4 and 5 AM. Tomorrow I hope to run a slow 6 miler.   

 

Manchester City Results

Here are the results from the Manchester City Marathon; I was 122 out of 434:

122 Keith Almeida             56    138 M   2/27    Enfield CT              3:38:37   8:21

The day started cold (30 F) and windy.

My left ankle "popped " at mile 9. I stopped and tied my left shoe tighter and ran a little slow for a while. At mile 12 I started to talk to a guy, Andy from Columbus OH and continued to talk nonstop until almost mile 22. It helped get through all those miles.

I actually had a kick at the end and ran past someone in my age group about 50 feet from the finish. I felt great afterwards!

Manchester City Marathon Sunday

I haven't written since last Thursday. Saturday 10.4 miles in 1:24:00 7.4 mph but I didn't feel great after; my left side was way too tight. I had a massage and went to a Cub Scout outing from 3-8 so I decided that it was best to take Sunday off.

On Monday I had a pinched nerve in my left leg. Monday and Tuesday I didn't sleep well.

For the next 3 days I ran:

10/28 4.1 miles  7.4 mph 33:30 8:10.2/mi.

10/29 7.1 miles  7.3 mph 58:28 8:14.1/mi.

10/30 5.3 miles 7.4 mph 42:44 8:03.8/mi.

Last week I was much faster. My leg finally felt OK last night after I used a tennis ball to loosen the nerve in my upper left leg. Today I got out of work at 12 because I originally planned to drive up to Manchester and pick up my number/chip today but my plans have changed. I going up tomorrow and staying over night. BUT today I was riding around town and realized that the old car (20 years old next month) which I am driving since my car died did not have enough cushion in the seat and my back/spine hurt.

I have never run 6 marathons in 7 months. I feel like I am OK because in the past I have run long miles a lot between races and frankly, after being laid off in January, I felt I was very fortunate to find a job at a company which seemed to like it that I liked to exercise. I just have this feeling that with the economy the way it is, I should run as many marathons I can because if I have to find another job, I may not be so blessed AND it is really cool to be part of the Marathon Maniacs.

Tomorrow off to Manchester. I love running marathons!!!

My son Keith is running the full marathon in Raleigh, Sony Ericsson City of Oaks Marathon.

I hope he runs a conservative race; I think he can run a sub 4:00 if he does.

Of course NYC has a marathon this weekend too! That was great fun last year. I'll run it again before I'm done.

Surprise!

I take the week off after marathons now. It really helps me to recover.

So I was off from October 12 through the 17th. I know it wasn't a full week but I listen to my body and my  legs started to hurt from not running. Also I was getting a massage and I felt running was the right thing to do.

So here is what I have done since the 17th:

Oct 18  5.2   miles  at   43:43    7.1 mph    at a pace of 8:24.4/mi.

Oct 19  7.1   miles  at   58:08    7.3 mph    at a pace of 8:11.3/mi.

Oct 20 4.25 miles  at   32:21    7.9 mph  at a pace of 7:36.7/mi. 

Oct 21 8.1    miles  at 1:04:45   7.5 mph    at a pace of 7:59.6/mi.

Oct 22 4.4   miles  at   33:50    7.8 mph  at a pace of 7:41.4/mi.

Oct 23 6.1   miles  at   48:07    7.6 mph     at a pace of 7:53.3/mi.

Oct 24 OFF

Last weekend one of my cousins husband ran the RI Breakers marathon in 3:28. We may be in the same corral in Boston this year. THAT would be so cool!!!

My car died again yesterday; it may be over for my SL2. The best car I have ever had.

My son Keith is running in Raleigh NC on Nov 2. I think he can run the full but he may opt for the half. He should have FUN; that's what it is all about.

The long term forecast for Manchester city is for snow. I have never run a marathon in snow.

I'm not sure how to wear the "Maniac" shirt.

6 marathons in one year and I had some good times and GOOD TIMES!

I'll see Shannon for a tune up Saturday. Then I am camping with the Cub Scouts that night.

It is suppose to RAIN :-(

Hopefully, it won't effect my legs. It's going to be cold too. 

ING Greater Hartford Marathon

What a day. The weather was perfect and I got to say hi to about 20 fellow Maniacs. The marathon is an out and back on a beautiful road in East Hartford and South Windsor.

I got in the porta potty line at 7:40 with layers of clothes on. I thought I would get through in 20 minutes. I finished at about 7:52, 8 minutes before the race. I ran back to my car took off the outer clothes and put my sunglasses on and ran to the start. I had to squeeze down the outside behind the barrier. A young lady just behind the Elites said she was looking for the 4 hour pacer. As she moved over to the side I was able to get in just behind the first mat.

I gun went off and I was up very close to the front. The half starts with the full so I was running too fast at first. My first 2 miles were at an 8.2 mph pace. I slowed over the next 2 miles to 7.8 mph and bounced between 7.8 and 7.7 for most of the race. The very end has 3 hills and before the hills I was on a 3:29+ pace. 

I finished in 3:31:26 for 344 overall and 5th (5/75) in my age group M55-59. I missed 3rd by 2:41.It was a great day and I will use this time to run Boston next year.  

Update: Harford Marathon This Weekend

Since I last wrote I have run the following:

Sept 30  7.0 miles in    56:04  at 7.5 mph for a pace of 8:00.6/mi.

Oct     1  6.1 miles  in    48:30  at 7.5 mph for a pace of 7:57.0/mi.

Oct     2  6.1 miles  in    49:24  at 7.4 mph for a pace of 8:05.9/mi.

Oct     3  OFF

Oct     4  11.1 miles in 1:27:00 at 7.6 mph for a pace of 7:50.3/mi.

Oct     5   7.2 miles  in    58:28 at 7.4 mph for a pace of 8:07.2/mi.

Oct     6   5.1 miles  in   41:24  at 7.4 mph for a pace of 8:07.1/mi.

For the Adirondack Marathon I couldn't run much the week before; it was due to worn out shoes. I just ordered 2 more pairs but I have been running in the same Brooks Adrenaline GTS 8's since Sept 30. I feel good and received a massage on Saturday. I am scheduled for one on Thursday but I'm not sure if I should get one so close to the marathon on Saturday.  

Adirondack Marathon

Since my left achilles was really tight all week I took it easy for the first 3 miles.  Then it got hilly from 3 to mile 11. Up and up. It was a beautiful course BUT more hills than any marathon I have run. The first 13.1 were short 3 and 4 part hills; the last 13.1 were long sweeping hills.

I came in 49th in 3:45:34; 2nd in my age group M55-59. I received a large maple leaf glass container full of maple syrup. That was cool. The top runners received large bear statues which was also very cool.

On Friday I still didn't know if I could make it all the way through so I was thrilled with my time and felt OK most of the run.

Now I have less than 2 weeks until Hartford. I hope to run between 3:29 and 3:39.

Today I ran 4 miles today after Biking the Berkshires on Saturday, a charity ride for MS. I rode 51 miles in 3:45. It was fun biking until some guy ran by me and I was wishing I was able to run ;-) 

Boston AMA Marketing Conference

I ran on Thursday September 11, 6.1 miles at 7.5 mph. Felt good. Saturday I ran 10.4 miles at 7.8 mph. I got a massage at 11 AM. My legs felt OK but they did not recover by Sunday.

I usually try to follow a plan so I ran 10.0 miles in 1:20:00 at 7.5 mph. My legs were tired!!

I had to get up at 4:20 AM omn Monday to get to Boston. My car died in the toll booth getting onto the Masspike. I got help and finally got home to get one of my daughter's car. I got to Boston in time but was tired.

Tuesday I ran on a treadmill 6.3 miles but my left leg/ankle was hurting. I tried to sprint to the elevator after and my ankle gave out. SO I have taken the last 4 days off.

I saw one of my massage therapists on Wednesday night and had my back ajusted.

Today I took Tylenol and I do feel OK now. A good nights rest and I should be ready to run on Sunday.

I hope the Adirondack Marathon is not as steep as it sounds;-)

I'll write on Monday how I did and what I thought of the race.

Fall is Here

It was cool to run in a tank top today. My arms were cold at the end of the run.

Yesterday I ran 7.1 miles in 55:30 at 7.7 mph for a pace of 7:49.0/mi.

Today I ran about as fast as I ever run; 6.2 miles in 46:45 at 8.0 mph for a pace of 7:32.4/mi.

I ran in Asics 2102's. I find they are great up to 10 miles but a little soft for me on longer runs.

I felt great this morning!

2 Weeks Til the Adirondack Marathon

My last post was on August 29th. Here is what I have been running since:

Date Distance Time MPH Pace/mi.
30-Aug 15 1:55:05 7.8 07:40.3
31-Aug 8.1 1:03:00 7.7 07:46.7
1-Sep OFF
2-Sep 7.3 57:01:00 7.7 07:48.6
3-Sep 5.4 41:17:00 7.8 07:38.7
4-Sep 7.2 57:09:00 7.6 08:03.2
5-Sep 7.1 57:11:00 7.5 08:03.2
6-Sep 10.2 1:20:00 7.5 07:50.6
7-Sep 10.0 1:20:00 7.4 08:00.0
8-Sep OFF

I finally got a massage on Saturday; I hadn't had one for a few weeks. I use foam rollers, pro stretch, "The Stick", tennis balls, etc. for my feet/legs and stretch a lot but nothing really helps as much as getting a massage. It works out all the kinks in an hour.

I am excited about the Fall marathons. I hope to have pictures to post too.

Faster All Week

After cutting my leg on Saturday, I didn't know how I would run this week. The Oxy socks have helped. I did take Tuesday off but my legs were just tired. Here are my times for Monday, Wednesday and Thursday:
August 25 6.0 miles 47:02 at 7.2 mph 7:50.3/mi.
August 27 8.1 miles 1:04:10 at 7.6 mph 7:55.3/mi.
August 28 10.4 miles 1:19:45 at 7.9 mph 7:31.4/mi.

I took off Wednesday morning and all day Thursday. I felt more rested and my times got better all week. I just sent for a new pair of Brooks Adrenaline GTS 8's.

Musing About August

First, I have gotten faster this month and with less than a month til my first of three Fall marathons I'm feeling good. Yesterday while cutting the grass I sliced the top of my left leg on a metal post. It hurt today when I ran and bleed a little but I think it's OK. Below is a summary of what I have done since the 5th:

August 6 4.0 mi. 32:31 7.4 mph 8:07.8/mi.
7 4.1 mi. 32:25 7.6 mph 7:54.4/mi.
8 OFF
9 16.4 mi. 2:14:45 7.3 mph 8:13.0/mi.
10 OFF
11 7.0 mi. 59:14 7.1 mph 8:20.6/mi.
12 7.1 mi. 59:07 7.2 mph 8:19.6/mi.
13 OFF
14 7.1 mi. 57:51 7.4 mph 8:08.9/mi.
15 OFF
16 20.4 mi. 2:48:30 7.2 mph 8:15.6/mi.
17 OFF
18 7.2 mi. 1:08:00 6.3 mph 9:26.7/mi. (I ran with my son Keith)
19 7.0 mi. 57:53 7.2 mph 8:16.1/mi.
20 5.1 mi. 41:47 7.3 mph 8:11.6/mi.
21 7.2 mi. 56:58 7.6 mph 7:54.7/mi.
22 OFF
23 13.3 mi. 1:45:00 7.6 mph 7:53.7/mi.
24 7.0 mi. 56:28 7.4 mph 8:04.0/mi.

Where Does the time go?

The weekend of the 26th I ran 10.2 miles (7:32/mi.) and 10.0 miles (8:05/mi.)
Lately, with cutting the grass and working in the garden on Sunday, my legs are dead on Monday so I took Monday off.
I was tired this week so after running 6.0 miles (8:04.7/mi.) I took Wednesday off too.
Thursday I ran 7.2 miles (8:06.1/mi.) Off on Friday;-)
Saturday I ran the John & Jessie Kelly 46th New London road race. I came in 88th in 1:27:26.3 a 7:32/mi. pace for 11.6 miles. It was about 13 seconds faster than last year so I was happy:-)
I don't usually run far on Sunday but I felt great so I went 10.5 miles in 1:26:00 (7.2 mph) at a pace of 8:11.4/mi.
Monday I took it easy, 4.1 miles at a pace of 8:10.7.mi.
Today I felt really good and went 7.1 miles (7.5 mph) at a pace of 7:58.3/mi.
After the race on Saturday I felt like I could still run a pace of 7:30 for a marathon. I hope to run Hartford in the 3:30's and Houston in 3:20 something. Hey right after that I turn 57 so if I don't do it now...