I'm Back Running

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

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

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

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

Resting

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

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

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

Boston Marathon

This was my 4th and my second fastest.

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

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

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

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

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

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

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

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

After Kelly, Ruth and I ate at Legal Seafood. 

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

Tomorrow... Tomorrow

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

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

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

28.6 miles for the week after 40.4 last week.

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

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

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

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

Until tomorrow. Cheers!!!

Tapering II

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

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

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

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

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

I am truly blessed.

Really Tapering

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

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

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

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

Tapering?

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

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

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

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

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

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

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

Rainy Days

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

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

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

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

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

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

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

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

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

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

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

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

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

Feeling Great

I feel really great after ruuning this weekend.

The last 2 marathons and the last 2 long runs over 20 miles I have felt stronger after the 13 mile mark.

I hope this happens in Boston.

I'm getting a massage this Saturday. It has been so long since the last one I don't even remember when it I received it. This will only be the second one in the last 2 months +.

As for running this week: 

3/23 4.0 miles

3/24 5.4 miles

3/25 7.3 miles.

I have a job interview on Friday and I got confirmation and a request for additional info for another job. So things are looking OK right now.

What's Up?

I'm going to get a massage next Saturday!

I don't have the money but I will find a way to pay for it.

Massage is only for people who are well off!

Running marathons used to be for the masses but now it is for the well to do just like college!

I can run local marathons but I can't run 50 states without a much better job.

The last few days I ran the following in preparation for Boston:

March 16 6.3 miles

March 17 5.2 miles

March 18 4.0 miles 

March 19 5.2 miles 

March 20 OFF

March 21 21.3 miles

March 22 OFF

I ran 21.3 miles in 2:59:19 yesterday at 7.1 mph. I felt good and the last 2 training runs and the last 2 marathons I have felt stronger after 14 miles. Running over 20 miles at least once a month is definitely good for me.

This last week I ran 52.6 miles the most of any week in 2009.

I'm on course to run at least 190 miles this month.

Less than 4 weeks before I'm unemployed ;-( I applied for 2 jobs last week and I have leads for about 7 jobs to apply for this week.

If you know of any jobs, that I can apply for let me know. Thanks!

Tough Week

Tuesday, Wednesday and Thursday I ran 4.2, 5.0 and 5.1 miles. I took Friday off and I had to run 11.0 miles on the treadmill on Saturday. 

My right big toe hurts; it feels like it is out of joint. Actually, my whole right leg is too tight. 

I did run 43.3 miles last week after running 47.0 miles the week before. Those are good totals for me.

Sunday I ran 10.6 miles at 7.0 mph outside on the roads. I do miss running outside.

I know if I could see Shannon she would fix my problems in 2 weeks :-(

Today I ran 6.3 miles on the treadmill; the way my right foot is I'm not sure I can run 26.2 miles.

I need help.

Boston Preparation

On Wednesday and Thursday I ran 7.4 and 5.5 miles. After taking Friday off I was ready for a great weekend.

On Saturday the weather was beautiful and I was able to run 16.1 miles. My left ankle bothered me some but I ran it in 2:10:00 at a 7.4 mph pace. I had to keep myself from running and further.

On Sunday I went out at 11:45 and I ran 12.5 miles in 1:41:30 for a 7.4 mph pace again.

That was the best weekend in months. 

On Saturday afternoon I worked on my legs on and off and they felt great by the time I started to run on Sunday.

I use a lot of tips that Shannon has taught me and even my left hamstring is feeling better.

Today I was back on the treadmill. 

After running in the 2 different pairs of Nike Air Max Moto 6 on the weekend I switched back to the Brooks Adrenaline GTS 8s. The combination seems to distribute the tightness in my legs so I can keep running every day but Friday.

Winter is Still Holding On

Saturday I ran 11.0 miles outside. I have been able to run outside again on weekends.

After finding out a lay-off is in my future I needed to get out and run.

Sunday I ran 10.8 miles; I figured I would take Monday off since it was going to snow all day.

Today I was back I the gym but since I work from 12-4 now I ran 7.2 miles on the treadmill.

I will have to make sure I don't ramp up my miles too fast with more time to run.

My legs feel OK.

Deja Vu

The week started off OK. I ran 3.3, 5.2 and 4.2 miles Monday thru Wednesday after taking Sunday off.

I probably neede more time off because my legs don't feel great today, although I took today off.

Thursday I ran 5.0 miles and felt great running fast on the treadmill. 

At 3 O'Clock my boss wanted to talk to me in one of our conference rooms. YEH I know I was thinking the same thing!

My last day will be April 17 unless the housing industry takes a DRAMATIC turnaround!!!

Boston Marathon weekend. Well at least I lasted until April this year.

The WORST thing is I won't be able to see Shannon any more. 

I really need her advice and a MASSAGE :-(

I have been feeling good so I guess I'll take it somewhat easy tomorrow; I know that would be best.

A Rare Sunday Off

Yesterday I ran 22.2 miles in 3:09:40 at 7.0 mph for a pace of 8:32.6/mi.

I felt good and had to stop myself from running further.

A good strategy for me is to run at least 20+ miles once a month. It helps to keep my legs marathon ready.

Today I took OFF.

Hopefully tomorrow my legs will feel good enough to run 4-5 miles.

A Beautiful Weekend in Connnecticut

I was Off on Friday.

Today I ran 22.2 miles in 3:09:40

I find that running at least 20 miles each month helps me to stay in marathon fitness.

It was sunny, windy but I ran 7.0 mph for the entire run.

Shannon had an accident on Thursday and she left a brief message for me on Friday BUT I haven't talked to her about. I was told she is OK. I have called several times but now her mailbox is full.

I hope to see her next Saturday but I am having a problem with my cash flow ;-)

I have learned a lot from Shannon. I incorporate it in my daily routine. At 57 I feel blessed that she has helped me SO much! I'm not sure if she ever reads this BUT if she does I need to acknowledge that I would have not run any marathons without her and I would not run as well without her help.

I wish that she could help more potential runners! I could list everything she has done for me here but it would not reach many runners.

There were over 30 folks from Nerac on Friday. I had a great time; I felt that it was a family at Nerac which doesn't happen often at a company and I am genuinely interested in their families now; one of my friend's son is running the State Open relay in the 1600 today; he is an excellent runner and passionate about running; he will some day achieve national recognition; his Uncle was a sub-3:00 marathoner for years and he his has followed in his footsteps. His grandfather ran strong races into his 60's. I LOVE RUNNERS AND RUNNING. 

I hope David is back to running and setting his sights on a PR!!!!

I find YOU inspirational!

  

Winter is Passing, the Snow is Going

I ran inside on the 11th and 12th, 5.4 miles and 4.2 miles. I usually wake up between 4-5 AM and get up stretch and do push-ups and crunches. I then go to the gym. After taking Firday OFF,  I ran 15.0 miles in 2:04:45 on Saturday and 7.2 miles on Sunday outside. It felt like old times; I know what I'm missing running on the treadmill. I LOVE the freedom of running outside.

The rest of the week went like this:

Feb 16 4.0 miles 40:15

Feb 17 4.1 miles 39:48

Feb 18 4.0 miles 39:15

Feb 19 4.1 miles 38:58

My legs were tight and hurt at the beginning of the week, but today they felt GREAT!

I'll take tomorrow off and I hope to run over 20 miles on Saturday. I'm going out with old friends from Nerac on Friday.

I'll write again this weekend.

HAPPY RUNNING!!!

February is Flying Bye Bye

So far this month I have run the following:

Feb 1   7.2   miles  1:10:40

Feb 2   4.6  miles      44:40

Feb 3   4.3  miles      40:26

Feb 4   5.4  miles      50:39

Feb 5   5.1  miles      46:28

Feb 6   OFF

Feb 7  10.0 miles  1:30:10

Feb 8   8.6  miles  1:22:32

Feb 9   4.4  miles     42:30

Feb 10 4.4  miles     40:27

All the miles were run on the treadmill. I really have a hard time running faster and running longer (over 10 miles) on a treadmill. But my legs feel better running a little slower and on a softer surface. It might help me run better outside in the Spring. I hope to run 3-4 marathons in the Spring and then another 3-4 in the Fall. The ice is finally melting; I hope to run outside on the weekend. My son Keith and my grandson Jalen will be here over the weekend.

Since the Marathon

I only took 5 days off to recover from the marathon. I felt REALLY good and ran the following in the last week:

4.0   miles  Jan 24

5.2   miles  Jan 25

4.0   miles  Jan 26

5.5   miles  Jan 27

3.2   miles  Jan 28

4.4   miles  Jan 29

OFF            Jan 30

10.3 miles  Jan 31

32.6 miles for he week and 135.5 miles for the month of January.

My left ankle is not feeling as good as I would like even though I did see Shannon yesterday and she worked on me for over 11/2 hours.

I am going to go to the gym now to see how it feels.

Chevron Houston Marathon

I have never run a good January marathon. In Phoenix and Miami I had problems with my left ankle and cramps in my left calf.

I was trying to decide which shoes to wear for a week - Nike Air Max Moto or Brooks Adrenaline GTS8. I was picturing the elite women at the 2008 NYC marathon and so many worn Nikes. The roads in Houston are concrete so I went with the shoe with the most cushioning, the Nikes.

I woke up at 2, 3, and 4 AM the morning of the race. I got up at 4:20, stretched and dressed.

We left at 5 for Houston, Annemarie, Tiffany, Nancy, and me. I was excited; not nervous at all.

At the Expo center we waited inside. It was probably in the upper 40's. My digestion had not been too good since the flight but last night before Mass I had a lot of whole wheat pasta. It helped so much that morning. I stopped drinking water by 6:15.

I used the porta potties a second time and off to the start at 6:35. It took a while to get to the start (12 minutes?) so it was about 10-12 minutes before the race. I felt like I was back a little too far but OK. When the gun went off I felt good.

The first mile was a little slow with a city smell which lasted until mile 3. My speed went up from 6.6 to 7.2 mph. Then to 7.6 by mile 5-6. I finally peaked at 8.0 mph on my watch. I did have to stop and use the porta potty for about a minute.

I then fell off to 7.8 mph from about mile 9 to the end.

They were calling out our pace; I was at 8:06 for most of the race; 8:07 at mile 20 and 8:08 at mile 24.

They had our names printed on the bib; hundreds of people called my name!

The last 8 miles I passed several people; at one point I went past 5-7 people at once. Only 2 younger guys passed me in all that time up to the finish.

I felt strong until the end; I was talking and clapping to the music at times; the bands were second only to the ING NYC Marathon.

Afterwards, they had us go back inside for breakfast; this is the first time I had eggs and sausage after a race. They gave you the metal, finishers tee shirt and mug.

I had the best time and met up with Annemarie and Tiffany after eating.

I wish I lived closer, I would run this every year. The course is almost as flat as advertised.