End of the Year

Joined the Thursday night group for 8.5 miles through Fairmount Park last night. Chem Steve, Ben, new guy Cole, and new couple Anne and Ken set out on a familiar loop around the resivoirs in East Fairmount, across Strawberry Mansion Bridge, over Chamoniux and then back down to MLK.

The pace remained easy and the perfect weather, high 40's and no wind, made for a great run. In fact when I got home to meaure the loop out I couldn't believe that we had run nearly 7:30 pace, I really thought we had been a little above 8:00 pace. I retraced the route and double-checked my time to be sure. I don't think I have ever felt that much disconnect with the pace I was actually running. It makes me wish I had done a hrad workout because I am sure it would have went very well.

A run Saturday morning might be my last of the year. After that, Christmas and travelling are going to combine to make running very difficult. Oh well. Looks like I won't break 2100 miles for the year, I'll finish with 2085 or so. That is still a whopping 585 more miles than last year, over a third more. Needless to say I am very happy with that total and the things I have accomplished over the last year.

A 16 minute PR, 3:04 marathon that qualified me for Boston was of course the biggest thing. I also dropped my 5K PR from 19:01 to 18:20 and PR'd at half marathon, 1:26 at Caesar Rodney and 10 miles, 1:01 at Broad Street. I didn't run a 10K the entire year so no PR at that distance. That will have to wait for 2007.

I also feel that I became a much better and more experienced, consistent runner over the course of the year. Hopefully I can carry that right into the 2007 season.

Happy Holidays everybody, can't wait to see you out in the freezing temperatures in the New Year.

For the first time in a while I got down to the Tuesday night group run early to put in a few miles beforehand. The weather has finally become a little more seasonable and I started off on Kelly drive with a stiff, cold wind in my face. The first mile or so of a winter run is always cold and it got me thinking about a long winter of marathon traning for Boston in April.

I have never trained for a spring marathon. Although it was over two months ago the high mileage weeks of traning for Chicago are still very fresh in my head. It feels like I haven't had time to kind of relax from training for a fall marathon. I have vacation planned for the week after Christmas and I think I will take that time to avoid running as much as possible and relax. Ski, swim, go to the gym, but very little running. Maybe about as much as Heather can talk me into for some company on her runs.

Anyhow, back to last night. 3 miles beforehand that included Lemon Hill, Girard Bridge, and 34th street. I then joined up with the group and ran a very relaxed 5 mile run with Alex. The easy pace made for some good conversation that of course covered the holidays, college basketball, and brief synopsis of the "Rocky" movies leading up to Rocky 6.

8 miles in 62 minutes.

Long Run

Or at least what passes for a long run when I am not in marathon training. It was yet another warm December afternoon that had me wearing shorts and shortsleeves. I was still breaking a good sweat as I made my way up the Bloody Nipple and onto the trails in Fairmount Park.

I retraced the trails I had found a couple weeks ago, all the twisting and turning definitely gives your ankles a workout. Eventually found myself heading down South Georges hill and over to Girard Avenue. Crossed the river and up and down Lemon Hill before turning up to the Art Museum. As usual on the weekend there was a 10 person line waiting to get a picture with the Rocky Statue.

I stretched it out for a bit at the base of the steps and did some people watching. Ran up the steps and behind the museum to Kelly Drive and home. I was surprised to find I was running 7:05 pace up Kelly Drive when I really wasn't pushing it. Instead of sticking with it I slowed it down and relaxed the last few miles home. Conservatively 13.5 miles in 1 hours 44 minutes. Hard to believe that this was a mid-week run a few months ago.

45.6 miles in 5 days for the week, easily my longest since the marathon. I have a feeling that the next couple weeks may see a drop in mileage so it was nice to put up a decent week. After a little hiatus it will be right back to marathon traning, I just hope it is a mild winter.

Headed to the Art Museum on another foggy and warm December evening. A large group of us including a new couple, Ann and Ken, went out on a slighlty different route than a normal Thursday.

The pace was easy and we went through the familiar territory of Fairmount Park, up over South Georges Hill and back down Belmont to Parkside. Onto Girard, 34th street into University City, Market Street, path exstension and back to the Art Museum. 8.4 miles in 67 minutes.

A nice run and my legs didn't have any of the normal aches and pain I usually feel the day after a trackworkout. I guess I am starting to get used to it.

Track 3

I got home from work late last night and forgot that I had planned on a track workout Wednesday night until I ws lacing up my sneakers. My mind quickly went through a list of excuses for why going to the track was a bad idea but I was able to answer most of them and get my ass over there.

When I arrived the track was empty. A low mist was hanging over the oval and the contrast between dark and light with the fog made for a very eerie effect. I stopped to stretch and I could see steam coming off my shoulders, I love running on nights like this.

The plan was 5 x 1000 in 3:37 with 400 recovery. The main reason I picked this distance is so I could say I ran a 5K on the installment plan and also because it is 600 meters more than my last track workout.

The first 1000 in 3:37. I hit my target but it wasn't pretty. I was hoping that yesterday would be a bit of a breakthrough and maybe things would start getting a little easier at this pace but from the first interval I knew that wasn't going to happen.

Second 1000 in 3:43. Not so great and now the doubt was creeping into my mind. "Why should I even bother doing a workout that isn't going so well?"

Third in 3:42. I really wanted to bag the rest of the workout at this point. I have found that you have to at least run the recovery before you decide to end a track workout. Once you have relaxed for a couple minutes you change your mind.

Fourth in 3:44. Whew these are getting tough. I was pissed that I wasn't hitting my times but happy that I was pushing myself through the workout. Plus, only one more to go.

Fifth in 3:45. I am beginning to really like the last lap of a track workout. On one hand it totally blows because you are killng yourself to keep the pace up but it is also great knowing that you finish this and you are done. You can slow down and relax.

A couple laps to cool down and I headed home. 5K in 18:31, not even my PR for the distance but workouts like this have to improve my running. I am beginning to see how you have to overcome doubts in your mind and really push yourself out there to make these workouts count. You can't be a pussy on the track.

Having only run 6 miles over the weekend I was feeling lazy. Neither, Heather or I got much exercise this weekend and swear we were both jumping out of our skin with extra energy on Sunday night. It's funny how you get addicted to this high of exercise.

I got home from work early last night and I needed my fix. The calf was feeling much looser, although still sore to the touch, so I went out for 10 to the Art Museum and back. Plan was to take it slow and keep nice even spilts, around 7:45 pace. Things didn't feel great at first but after a few miles I was in a groove and really enjoying the run and the beautiful sunset.

Because of my schedule, I don't normally run at sunset this time of year and I couldn't believe the difference in position between a summer sunset and a sunset near the winter solstice. Some cool info about sunrise and sunsets in the link. The earliest sunset actually occurs on Dec 7th, not on Dec 21st, so we are already gaining daylight in the evening. However, the latest sunrise doesn't occur until early January, another reason not to run in the morning.

Okay back to the run... After stretching a little at the AM I kept up the easy pace in the dark on the way back. Only picking it up for about a half mile when I really started to feel good. Just over 10 miles in 80 minutes.

Heather finally talked me into heading to the pool with her on Friday night. She swims at Drexel's pool on 34th street. Luckily the pool was fairly empty and my swimming lessons began. I have to say that I was more comfortable in the pool this time then the few times I went in the past.

After a lesson on flip-turns and about 10 easy laps we jumped into some sets. Two lengths of the pool at a hard pace and then a minutes rest. I was panting by the end of each set but ready to go after the rest. I did 7 sets and figured that was enough for my first real workout in the pool and jumped into some easier laps.

Turned over for some backstroke and I was moving hard across the pool when a horrible charlie horse struck in my left calf. I was immobilized and had visions of the 18 yr old lifeguard jumping in to save me. Getting dragged to the side of the pool and turning bright red in embarrassment as I dried myself off.

Instead I did a very ugly doggy paddle to the end of the pool, dragging my aching leg behind me. My toes were in a gnarled rigid point that I couldn't seem to straighten out. I was in agony trying to just get it to loosen up. Finally I was able to get my foot back to a normal position and swim over to the ladder and climb out.

Since then it hasn't been in good shape, very sore to the touch and tightens up when I sit for any length of time. I went out for an easy 6 on Saturday afternoon but it didn't feel to good and was aching later in the day. It was no better this morning and sadly decided to take the day off. I did at least get out to put up my Christmas lights and clean up the yard. I'll take it easy the beginning of next week and I should be back on track.


No more backstroke.

Funbearable

Suddenly Thursday night runs are fast again. For the third time in as many weeks the run ended in a race down MLK from Montgomery to the Art Museum. Another large group headed out into a windy and cold Thursday evening. The route took us behind the zoo and up over South Georges hill in Fairmount Park, down Belmont Mansion Drive and Montgomery Ave to MLK.

I took off at the first 1/4 mile marker, Steve K, Ian, and Ben followed. I hoped to run about 6:20 pace but from the first split things were already to fast. With Steve and Ian pacing things, I knew the pace wasn't going to slow down so I just figured I'd hang on as long as I could.

The first mile in 6:10, we had lost Ben and I could tell that Ian and Steve were slowly picking things up. I held onto the increased pace for about a quarter mile, really making an effort to keep contact, but they started slipping away. It's nice to have a couple people in front of you to really force the pace and make you work harder.

For the last 3/4 mile I just ran as hard as I could. Mile 2 went by in 6:00 flat, much faster than last week and I just pushed until I got back to the museum. 8 miles in 57 minutes. As Alex put it after we finshed, a funbearable trip down MLK.

2000

Out with the Tuesday night group again last night. A pack of us headed off at a brisk pace and whined a little about the cold weather. The usual lead pack of 3-4 people had expanded to about 8 and it was fun cruising along in a huge pack.

Jenn and I had planned on heading out for 6 miles and we passed by the normal 5 mile turn around. Surprisingly almost the entire pack followed. This bodes well for the winter when I hope to have a repeat of last year where a splinter group heads off into Fairmount Park for 6-10 mile runs. It's nice to have large group to run with in the desolate and cold park over the winter months.

The group split up on the return as Kevin J and I slowed down a bit as to not leave anyone out there alone. 6 miles in 44 minutes.

The 6 miles puts me over 2000 miles for the year. I am easily over my mileage from last year of 1501 with over 3 weeks to go. I should be able to break 2100 miles which would put me just over 40miles/week for the year, a total I would have thought insane 2 years ago.

Last night, for the first time in a while, my run turned out to be a good bit faster than I thought I was running. I went on the Roxborugh Loop which is always a variation on the same theme of running up Pechin Street and then coming back on Ridge. Lots of neighborhods, lots of christmas lights and a lot of cold air.

I'd say my coldest run of the year so far and it felt good. The turns and rolling hills kept my mind occupied and I got into a good groove and enjoyed. I wanted to run at least 8 miles so I addded a little loop to the end thinking I was going to be short. I ended up with nearly 8.6 miles in 61 minutes. What I thought was 7:25 pace turned out to be 7:10 pace.

I haven't felt to quick lately and although this run wasn't actually to fast the quicker than expected pace is a good thing.

Thsi weekend I as hoping to put in a 12-14 miler on Saturday and about 5 miles on Sunday which would have put me well over 40 for the week. However thigns didn't go exactly as planned.

Saturday I helped Heather move from her current apartment in East Falls to my place. Yes, for the first time in my 30 years I am living with a girl that isn't my Mom or my sister. It's alll good though. But this meant that from 8:00 am till after 6:00 pm I was moving stuff here and putting things away. My run went from 14 miles to 0 miles.

Saturday night I went out to a Christmas party telling myself I wasn't going to drink to much but sadly that went out the window with my sobriety and I woke up at 11:30 this afternoon feeling quite hungover. I am always angry with myself when I feel like I have wasted a weekend like this but this time I didn't sweat it and just tried to get myself into a state where I could go enjoy a run.

So two packages of Ramen, two cups of coffee and 2 hours later I went out the door. I had a hazy idea of where I waneted to go and 15 minutes later I was cresting the Bloody Nipple. Instead of heading up to Ford Road I cut into the woods just before the top and blazed my own trail for a few hundred yards before ending up on the Wooden Nipple.(The Bloody nipples hills organic and more runner friendly brother.)

I was feeling better at this point and starting to enjoy the run. A cloudy, cold afternoon that seemed to threaten snow but I knew it was a little to warm and a little to dry to happen. I tooled along on the trail and passed a Mountain Biker who struck up a brief conversation about how nice these trails were and he pointed me in the direction of some new trails, new to me at least.

Just off of the Chamonioux overpass of Ford Road I jumped on a trail that made it's way towards Belmont Mansion Drive. The path wound all over the place, there was hardly a straight portion. I eventually came to a field that somehow I had never seen before and followed the mountain biker's instructions to the path that went behind it. A 1/2 mile more and it spit me out near the intersection of Chamonioux and Belmont Mansion. I'll defintiely hit this path again.

I worked my way down to Montgomery and debated on looping over to the Art Museum but my stomach and head were telling me that might be a bad idea. So I just went down to MLK and back home. 9.5 miles in 80 minutes.

35 miles for the week including a trip to the track and a couple miles of tempo.

I like to give a big shout out to Seebo who turned in a huge 5 minute (I think) PR at the California International Marathon this weekend. I'll be looking forward to a race report from that.

Thursday Crew

A crew is what we rolled out with from the Art Museum last night. What I thought was going to be a small group turned into the biggest Thursday night in months with about 10 people showing up including the rare Russ, Lee (a friend from my work) and Ben (A new guy who was surprisingly quick for man of larger stature).

We set off in a herd on 8 mile loop around the reservoirs of East Fairmount Park, across the Strawberry Mansion Bridge and eventually down to MLK at Mongtgomery for a race back to the Art Museum. The pace started off conservatively at around 8:00 or a little under and picked up after we crossed the river.

The pack split up at this point with Ian, Steve K, Lee, Ben and I pulling away. Once we got to MLK, Ian and Steve started a 10x200 workout and I decided to run tempo the last 2.5 miles or so back to the Art museum.

The first mile came in a little fast around 6:10 and the second a little slow in 6:25 and I was really pushing to get that. 8 miles in about 60 minutes.

5 miles with the group last night. The first mile or so I was feeling a little tight but after that all was right. I cruised along with Stevus, Scott (a runner that came out several times last winter but I haven't seen in a while) and a new guy who I think was named Ben.

My mind and mouth talked and my legs did the running on their own. Before I realized it we had a mile left and I was feeling great. 5 miles in 36 minutes. I haven't had a run that has felt that comfortable and easy in a while. Good Stuff.

Track 2

It's been 3 weeks since my last trip to the track but even this is a little better consistency than anything I've done in the past. My last time out I ran an 1x800, 2x1200, and 1x800. I told myself I would run 3x1200 my next time out so that was the goal tonight.

Felt pretty good on the trip over and continued my warm up with a couple easy laps. Hit my first 800 in 2:54, right on target.

400 meter cool down and then a 1200 in 4:19 a little quicker than the 4:21 I was shooting for but barely.

600 cool down and then a second 1200 in 4:18. Pushing a good bit at the end of this one and 3rd 1200 was gonna be tough. I compromised by running an 800 meter cool down before my third.

I came through the 800 with over 3 seconds to make up on the final lap and gave it all I had to get to 4:21, on target again. I was happy to hit my goal and cruised a few cool down laps before heading home. I feel I have gained a little knowledge about this track stuff over the past couple trips and hopefully I can keep it up.

It does make me a little nervous that 87 second laps are such a struggle. It translates into about a 5:48 mile and I just don't think I should have such a hard time running them. However maybe this is the reason I need to continue going. A small increase each trip will add up over a couple months.

It was tough getting out the door after travelling home from Nashville. You would think that sitting on my ass for 4 hours in the airport and the airplane would make me want to get moving but travelling makes me want to sit right back down when I get home.

After much coercion in my own head I got out for an easy run through East Falls. Things started a little rough and I thought I was gonna be pushing my way through this one. After a couple miles I was feeling good and I was happy I got out the door.

4.7 miles in 35 minutes

33 for the week but I hope to get that total a good bit over 40 next week.

Nashville

I got a a little time away from the family to write a post here in Nashville TN. It's my first holiday with Heather's family and I am happy to say that I feel right at home. Every member of her family is very active and they encourage you to get out the door so it wasn't to hard to get in a couple runs.

On Thanksgiving Heather and I got out for around 6 miles in the rolling hills of her sister's neighborhood. I really haven't spent much time in the south and my skewed mental image of trailer parks and cars on blocks was totally misguided. The entire area is covered in new developments very similar to those you would find in the suburbs of Philadelphia. Only in Nashville, the scenery is prettier and the houses are spaced further apart. An very easy run. 6 miles in 55 minutes.

Friday I did some easy hiking but not an ounce of running. Sitting on the couch Friday night I was regretting my DNR and feeling like a loaf. I was able to make up for that today.

Her sister sent us to a huge park in a very ritzy neighborhood of Nashville. The $1,000,000 homes came one after another on the way to the park. I think it would have taken me weeks to figure this entire park out. Lots of dirt paths that were either going up or coming down, not much flat stuff in between. I started with a 2.5 mile loop on these trails and I was panting at the crest of every hill.

I then jumped on a street that winds for about 10 miles through the park. I quickly ended up where I started a couple times before I figured things out and than it was an uphill that lasted 9 minutes. Whew. It was much more fun on the way down than the way up. I am guessing about 7 miles in 60 minutes.

Tuesday night last night and that means another 5 miles with the group. This time Alex, Stevus and I fell into a little pack and took the lead out to the turn around. I wasn't feeling so hot.

The pace was around 7:30 but it felt like I was working harder than that. Things just weren't in sync. I could not get my brain, lungs, heart, and legs to agree on anything so I just pushed along and tried to keep my mind off how my lower legs were tight and achy. Had I been running by myself I most likely would have stop for a minute and stretched things out, started back up at a little slower pace and tried to get in a groove.

Feelings like this tend to work themselves out after a few miles. On the return trip Stevus and I picked up the pace without really trying to and I started feeling a bit better. Mile 4 came in at 7:00 flat and was thinking to myself, "How the hell did I ever run 26 miles at this pace?"

We pushed things up the hill to the Art Museum for a 6:40 mile and it was over. I feel a little like a whiny bitch but I just haven't had a decent run in a while.

Also, I jumped on the scale before the run and it read 162 lbs. Damn. Pre-Marathon I was 153. I was hoping to put on a few lbs before Boston training began but this was a little to much in 1 month. I haven't been watching my diet as well as I was in training. I guess it's time to start again.

Today I was off from work and decided on a long trail run through the Wissahickon. These runs just about always put me in a good mood about my running. Put on the iPod and jumped on the trails.

It was a perfect late November afternoon. Cool, overcast with a crisp feeling in the air. I was sure I would see flurries at some point on the run. The rainbow of leaves that had been on the trees were now in brown piles on the trail crunching under my feet, and disguising the rocks underneath that were just dying to play havoc with my ankles.

Kept the pace moderate which is easy with the constant up and down on the way to Valley Green. My mind pondered an impromptu race on this route that would start and end at my house some Saturday morning over the winter. The feeling of disconnection from the night before was gone and I cruised along keeping my eyes open for obstacles.

Crossed the creek and made my way back home on the other side. This path has a lot less hills but way more rocks, boulders, and roots to navigate. I haven't been doing to much trail running as of late and my legs were reminding me. It was a good feeling though and I was enjoying the run. I was flying along on the path for the last mile. About 9.5 miles in 70 minutes.


I'm off to Nashville for Thanksgiving. The weather is supposed to beautiful and I hope to find a few good routes to run. Happy Thanksgiving.

10 Miles at the Philly Marathon

Today was first for me in running. I paced a friend, Mike, through the last 10 miles of the Philly marathon.

The plan was to meet Mike at mile marker 16, jump in, and do the best I could to help him to his 3:30 goal. Got there a bit early to cheer on a few friends that would be passing before Mike. First up was Steve who had a huge PR and a great race finishing in 2:52. He looked great and seemed totally relaxed as I jogged a bit with him. I heard he looked just as good at mile 25.6. Congratulations Steve.

Next up was Craig who wasn't looking so hot but evidently that didn't matter because he went on to a 21 minute PR finishing in 2:59:55. I can imagine he must have really been eyeing the clock and pushing to come under 3:00 over those last few miles. A great Job.

Next up was my cousin's husband who I never expected to see so early in the race. He struggled a bit in the last few but posted a 3:37 for his first marathon. Another great finish.

Then Mike came along with Ian by his side. I jumped in and after a few words with Ian about how the race was setting up it was Mike and I to finish this thing off. Well really Mike was there to finish this thing off I was just there to lend a little support. Truthfully I was a bit worried about Mike's goal and was praying it didn't turn into a struggle for him over the last several miles.

I shouldn't have worried. Mike was in fine form for the final 10. In fact he told me just where he wanted me. I did as ordered and tried to keep a steady pace and weave through traffic as we slowly passed many of the runners. Things got a little tight in Manayunk but other than that it went well.

He never struggled and it was great to see a huge smile on his face as we came up the last hill towards the art museum en route to a 3:28 and what I think was over a 20 minute PR!

Big props to all the finishers. I'm looking forward to some LBRR's on the message board.

Am I the only geek that reads articles about the physiology of running, who endlessly pages through message boards trying to glean that bit of information that is going to help me the most? LT pace this, AT pace that, the numbers and abbreviations can make your head spin.

I looked at the clock and noticed that I have spent 90 minutes reading through endless pages. I'd say the best piece of information I have pulled from all this searching and all the other searches I have done over the past couple years is "Consistency". Putting in the miles everyday, every week, every month. Training in the rain, in the cold, in the dark, when you aren't feeling so hot, and when everybody thinks you're a little nuts for running so much. (That is of course with the exception of your running friends who think it is totally normal to drag your ass out of a perfectly cozy bed to go running in 20 degree weather on a random January, Saturday morning.)

Of all the training tips I need to keep in my head and put into practice over this winter, consistency is definitely #1.



I totally contradicted all of the advice above on Thursday night. There was a planned group run but the weather had conspired against us. I was driving home from work at 20 miles an hour in the middle of a horrible storm and Jenn called me telling me there was no way she was running. I felt the same way and decided to take the night off.

As I sat on my couch watching a movie the guilt crept into my mind and the weather cleared. I was able to drag myself away from a compelling documentary on Penguins and get out the door for a moderately paced 5.5 miles in 41 minutes.

Friday was a planned and taken day off.

Saturday I met up with the group and put in another loop on the drives. I swear the loop run is never comfortable for me and I think it has more to do with the monotony of that route than my physical state. Stevus, Deirdre and Kevin G made for some good conversation and they took my mind off of the route. We lost Kevin at Mile 3 and Deridre at the Falls Brdige. Stevus and I continued on to the finish. 8.4 mles in 63 minutes.

I attempted to run a couple miles at 8:00 pace in prep for some running with E-Mike in the marathon tomorrow. I don't think Stevus realized that we would actually have to slow down from out current pace to get to 8:00 pace. Despite my best efforts the miles just kept coming in at 7:30. Oh well.

Another Tuesday night and another run with the group. Ian, Alex and I took the lead for the evening and kept up a nice pace 2.5 miles out to the turn around. I was a little zoned out for whatever reason on this run. My mind would concentrate on the conversation that the three of us were having and then wander off on it's own for a while.

The weather was warm, to warm for mid-November and I really hope it takes a turn to chillier temps. We got a little taste of cold weather but since then things have been way above normal. It's November, a month away from Christmas and it should be cold dammit. I'll try not to look back at this post in mid-February when I am cursing the cold weather.

My calf felt fine, though a little tight, and a couple days rest seemed to do it good. I'll Keep it fairly easy for the rest of the week and then hit some harder runs again next week. I'll be sure to go a little easier on the hills until I can build up some strength and confidence.

I ran into Heather heading the other direction on our return trip to the Art Museum. She was late to the run and rather than have her do the whole thing alone, turned around and finished the run up with her. 5.5 miles in 42 minutes.

My dedication to run this week seems to be wandering a bit like my mind was on this run. Maybe I need a couple more easy weeks before I really get back into any regimented training. I am not going to sweat it and just run how I feel for a little while. If I want to do a hard workout I will, I won't make it a scheduled thing.

Ups and Downs

Went out for a hill workout for the first time in a long time on Friday evening. I planned a route through Manayunk that looped a couple times up "The Wall" and included a few other long hills. A run similar to this was part of my routine last fall but I really haven't been hitting the hills much.

Things started off well on the first couple smaller hills. I took them comfortably hard and then slow once I crested. I then started up the wall which begins steep, levels off a little, and then really starts going straight up before easing at the finish. To track any progress I decided to time my splits on this hill. I don't want to turn into a race up the hill but I know how much effort I put in to achieve a certain time.

The first time up in 3:06.

the second 3:02.

A few more hills and I was home. 5.5 miles in 42 minutes.

My right calf was tight when I finished and didn't really feel great that night or the next morning. I debated on skipping the Saturday morning run but decided to go and told myself I would cut it short if thinsg didn't feel good.

Once I was got going my calf was fine. Not perfect, but it wasn't causing me any pain. My legs did feel dead however, just a little fried from the workout Friday night.


We went out with a crew of about 10 on a route that incorporated a few of the Philly Marathon hills on 34th and then up Lansdowne. Many in the group are running the marathon this wekend and it was one last run to prepare. Things picked up pace with Ian and Travis for the last few miles on MLK and I was happy when it was over. 6:50 pace really wasn't to comfortable. 8 miles in 59 minutes.

My calf was not happy when I finished. After driving home it had really tightned up. I had a long Saturday night (Which was a great time. Heather actually said it was the most fun she has had going out in a long time and I had to agree) and I decided to skip my run on Sunday and I will probably not run tonight either. No sense in pushing things without a race on the horizon.

That hill workout was a little to ambitious and looking back maybe I should have skipped the second trip up that big hill or taken it slower. However at the time I did feel fine so how could I know.

33 miles for the week.

It's Friday! I always feel a little less motivated at work on Friday, knowing the weekend is so close. There is often a lot of bullshit meetings that seem to break up the work day and just when I am getting some momentum going on a project I have to head off to a conference room for one stupid meeting or another. It looks like I have one coming up in 15 minutes so that should give me plenty of time to write this up.

My approach to running for the remainder of the year is to really dedicate myself to two hard workouts each week. Hills, Track, Tempo, or Fartlek. I'll put everything I have into these and the remainder of the week will just be easy miles. This is definitely nothing new to the world of running. I think it is the standard routine for many competitive runner out there. I just have never really stuck to it and now I'm going to.

That made the Tuesday and Thursday night runs with the group easy runs.

Tuesday was 5 on Kelly drive. I ran a little harder than I would have liked on the way out. Averaging 7:15 pace but I tried to make up for it on the way back by slowing myself and others I was running with down below 7:30 pace. It didn't work so well. 5 miles in 36 minutes. Everything felt good.

Wednesday was another trip to gym. Enough said.

Thursday an easy 7 with the group. Familiar routes through Fairmount Park hitting Lansdowne, Belmont, Belmont Mansion, and MLK back to the Art Muesum. It was all at a very relaxed 8:00 pace. That is until the last 1/4 mile when I tried to catch up to Alex/Ian/Mike who had pick up the pace with about 1/2 mile to go. I started bridging the gap at tempo pace but was just about sprinting by the time we got back to the museum. It's always fun to end these runs with a duel back to the Art Museum. 7.3 miles in 59 minutes.

This means that tonight will need to be a hard workout. A tough hill route through Manayunk should do the trick.

The Track

My original plan for this week was to run a track workout on Wednesday but I had a feeling that life might make a Wednesday night run difficult and my legs felt great so I went out to the track tonight.

A 2 mile warm up to get there which included a lap around the track and I was on my way. The plan was 1 x 800 and a 3 x 1200 trying to get each lap as close to 87 secs as I could. This number was based on passed races and little guide in the Daniels running book.

First 800 shooting for 2:54 and hit 2:55

400 recovery in 2:04

1200 in 4:19 shooting for a 4:21

600 recovery in 3:13

1200 in 4:18

600 recovery 3:33

800 in 2:53.

2 miles home and I was done. 7.5 miles in 57:00 minutes

The first 800 felt difficult but not so bad and the 87 sec laps seemed to be about right. The first 1200 was bit of a struggle but I was confident. Starting the second 1200 my legs didn't feel as strong and after the second lap I was really pushing. I was going all out at the finish and I surprised by coming in a couple secs under my goal time. I knew a 3rd 1200 was not gonna happen so I dropped it to 800. This again was a struggle but not as hard the 3rd lap of the previous interval.

Overall, I was happy with the workout. Beacuse I don't do this regularly I have a hard time determining how well it actually went. The 2 miles home my legs let me know I had done a workout but I definitely wasn't dead. I guess the plan next time out will be to turn that final interval into a 1200 and take it from there.

The Weekend

I was in front of the Art Museum at 9:30 to join the Philly Runners for a trip around the drives. I can remember this 9:30 am time being a challenge when I first joined the group. Getting a little older, working earlier in the morning, and getting up for a lot of 8:00 am runs, has made this time feel like sleeping in.

It was a smaller group of fairly quick runners and I started off with Jenn, Stevus and Seebo. We fell into a 7:40 pace and and made our way up MLK on a sunny 40 degree morning. Things felt easy and relaxed, I enjoyed the run and the company.

After a quick pit-stop I fell into pace with the slightly slower 7:42 pace group which consisted of the remainder of the group. Marathon conversation, both past and future, dominated the rest of the run. The pace had increased to about 7:30 by the time we finished, a good run. 8.4 miles in 64 minutes.

Today Heather and I went for a late afternoon run on the trails in the Wissahickon Park. The weather was cool, clear, and crisp. 50% of the leaves were on the trees and the rest were under our feet. A perfect fall run. After get a little mix up on some re-routed trails we found our way and finished around 5.5 miles in 48 minutes.

31.5 miles for the week. I didn't work or plan at all to get 30 miles and it seems like this is my default mileage. Since this is the case I think I should up my mileage goals for the remainder of the year. Instead of 30-35 I am going shoot for over 40 a week. I'll be happy with 40.1.

I have also been re-reading portions of the "Daniels Running Formula". It has given me a clearer picture of what I need to do on the track and in my tempo workouts. Now, the key part, is to put it into practice and see what happens.

The Thursday night crew was down to just Jenn and I last night. We had an easy run along the normal routes in Fairmount Park. I am still getting adjusted to running in the dark in the evenings. It awlays feels like it is 9:00 when it is really just 6:30.

Last night was the first time I really have felt really smooth on a run since the marathon. I think this has to do more with getting over this cold then recovery but I was happy. 6.8 miles in 55 minutes. It really seemed that we were moving faster than this but physics doesn't lie. So 8 minute miles it is, I am no rush.

I ran one of my old routes near my parents house last night. It's 1 mile from their house to a 2.5 mile loop around Lincoln Highschool and a section of Pennypack Park. I must have circled this thing 100's of times my first couple years of running. I decided to jump off of the loop and take a trip over to Father Judge Highschool, my alma mater, for a quick circuit of the track.

The track was unlit and was close to needing resurfacing. I ran around it once and headed back to my parents. Hills that were challenging on this loop years back now seemed a little shallower and a little shorter. I also completed the run in less time than it has ever taken me in the past without really pushing. You can really notice the increase in your fitness when you haven't run somewhere in a long time.

6 miles in 42 minutes.

Letting it Loose

I am so out of gym shape. I may be able to run my ass off for 3 hours but my body withers in the face of a few weights. I stopped in on Sunday, the gym was empty and I had high hopes. A light workout that would have been cake in the past has left me to damn achey today. Even my legs are sore. How does that happen when you are liftign with your arms? I have to make a little more commitment to this place even during heavy training. Once every two weeks is better than never for 9 months.

I went out for a run tonight through Manayunk. No plan, No route, No watch (that's a lie I have a very hard time running without a watch). It was run that had me pushing up hills and walking at the top, easy pace sometimes, and running up stairs at other times, weaving between poles and jumping over empty trash cans strewn about by our meticulous trashmen.

These type of runs have become a yearly occurence after a fall marathon. I don't think about running like this when I head out the door, it just happens. I think it is the break from routine and knowing this run really doesn't count. It's a freebie, like when the defense jumps offsides in football and the offense gets a free play. Running just to run and not beacuse I have to hit these splits or put in this many miles. I often wonder what people think when they see me running like this. Maybe it's "Look at that asshole" or "Damn that looks fun" or "Look at that asshole".

4.4 miles in 34 minutes

Chicago (An Updated Photo Edition)

This will be my first attempt at adding photos to my blog so please bare with the results.




I saw all of these porta-potties and I couldn't resist getting a shot. People complain about the lack of bathrooms before the races in Philly and now I know why. Heather wasn't to keen on my normal pre-race ritual of peeing behind the closest obstruction so I actually used one of these things.









Heather and I in front of Buckingham Fountain. A ridiculously large fountain in the center of Grant Park not far from the start and finish of the race.









Heather was able to snap a photo of me near the finish. This is right before the final turn up the "hill" and to the finish. Josh is the guy in front of me, he was able to outkick me at the finish, another reason I need to get to the track.











This is a shot of Ryan and I at the post-race party. At this point we were fairly sober (at least I was, Ryan got there a while before me) but that was to change over the next couple hours. Ryan doesn't show it to much but I could tell he was incredibly happy with his time in the marathon. It was nice to have a friend to enjoy the race with.








We had to be out of our hotel by noon and our flight didn't leave until 8:30 so Heather and I wandered around downtown Chicago for most of the day on Monday. It was blustery and cold and neither of us really had the right clothes to deal with the temps but we sucked it up and enjoyed the city. We turned a corner and there was the the sculpture from "Ferris Bueller's Day Off". Heather didn't remember the scene in the movie so I did my best renditions of "Shout" and "Danke Schene" but I couldn't stir any memories.



As for my running. I did 4.4 miles on Tuesday which felt much better than I thought it would. I have also come down with a cold. I know I've read somehwere that you are much more likely to catch a cold after running a marathon and I guess it is true. I'm glad I got it this week and not last.

I'm going to make an attempt to go to the gym for an actual workout and maybe some swimming over the next couple months before getting into training for Boston.

I'll try to keep up 30-40 miles a week with at least a 10 mile long run and some speedwork. That should keep me in decent shape and hopefully make me a little quicker. The rest of this week will be spent on my ass or at least out of my running shoes.

Chicago

WOOOOOOOOO HOOOOOOOO!!!!!

That’s what was running through my mind and, I think, coming out of my mouth as I crossed the finish line in Chicago on Sunday. Two years of training, since crossing the finish line in Baltimore in 2004, has finally paid off in a big way.

Heather and I arrived in Chicago on Friday afternoon, got to the hotel and went out for a run along the lake going north towards the race start. It was windy and cool, the conditions I expected for the race. On the way back we somehow happened to bump into Ryan from Philly Runners who was also there for the race. I didn’t think I would be bumping into a friend but coincidences do happen. We met him for a long relaxing dinner at busy Italian restaurant son Friday night.

Saturday was spent at the expo, which was ridiculously large. It made any expo I have been to so far seem like a warm-up to a real expo. Huge displays from just about every running shoe company I could think of, music, and throngs of people. I love the energy of the expo, thousands of people energized with anticipation for what is to come. I picked up a pair of gloves, a pair of sneakers, and handful of gels.

We wandered around town after that, getting early lunch and then late lunch and checked out the marathon starting area. I planned out my morning route to the start line from the “L” train and we headed back to the hotel. I was a little nervous about the race and the fact that I had been on my feet for a good bit of the day but I spent the rest of the evening sitting on my ass in bed. Except for a quick trip out for some Thai food I stayed off my feet.

I woke up at 5:00 on Sunday morning, ate a breakfast of a bagel/cream cheese, banana, a pint of OJ and a cup of coffee. I listened to Sublime on my iPod and tried to keep my mind busy by surfing the internet. This of course didn’t work and my mind kept going over my plan for the race. I wanted to start off a little slow and build into my pace over the first few miles. 22 minute 5K’s until mile 21 and then, if I felt good, I was going to pick it up and try to hammer it to the finish.

We stepped out of the hotel at 6:30 and it was dark cold and windy, cold enough for my ears to feel numb. This made me a little nervous but I like the cold, I run well in the cold and I knew after a few mile of warming up I’d be fine. Better cold than hot.

We went underground to catch the CTA train and there were runners everywhere. It was great. It felt like the Broad and Pattison subway stop before the Broad Street run but I knew this was going on all over the city. The subway was wall to wall runners; we squeezed in and held on for the ride.

It was still dark when we got off the train but you could see a touch of light on the horizon. The streets were alive with people all streaming towards the start and trying to keep warm. I made my way to the Preferred Start I area, a starting corral I qualified for with my Caesar Rodney race time in March.

It was about 7:20 am, 40 minutes from the start, the Corral was still fairly empty and I easily made my way towards the front about 3 people back from the front of the corral. I nervously chatted with a few runners and waited for the start. It was cold and breezy but I had on a longsleeve shirt that I planned on taking of a few miles in and being squeezed in with all of these people warmed me up.

The time quickly went by and just after the National Anthem was sung they let our corral walk up behind the competitive corral in front of us. I saw how close I was to the start and didn’t think I would have any trouble getting up to speed once the gun went off.

The start horn went off without any warning and we were on our way. It took about 45 secs to cross the starting line and I was moving pretty well.

The crowds were ridiculous. We went under a bridge just after starting and a wall of people were cheering us from above. I had chills and a huge smile on face. I was thinking “This is it John, keep it cool and don’t get swept up in the moment, or the pace, keep it slow and relaxed.” The first mile went by in 7:12, exactly the pace I was shooting for. I was in a fairly thick crowd and I was getting passed by a lot of runners but I held back and tried to get into a good rhythm. I just kept telling myself that I was running my own race and I had 25 miles to make up a couple slow ones in the beginning.

I had studied the route map but I was quickly disoriented with all of the turns and monotony of the crowd that was three people deep on the sidewalks. It made the Philly marathon feel like a little league game and I was at the World Series. I couldn’t believe it. Mile 2 went by in 6:56, a little quick but I really felt like I was falling into a good pace and didn’t sweat it.

The first 5K went by in 22:01, dead on. I wasn’t feeling as good as I would have liked but during long runs in training I felt much better at mile 12 than mile 4, that thought made me feel a little better. By mile 4 we were making our way into Lincoln Park, a large park north of downtown along the lake where the city’s zoo is located. I hit a slow mile 6 through the park in 7:17. This stunned me a bit, I needed to really concentrate on my pace. It seemed like any wandering of my mind was going to slow me down.

Despite the slow mile my 10K split was 44:07, right on track. After mile 7 we turned south back towards downtown. I was really cruising now and feeling good. The miles were ticking off perfectly. Miles 7-11 were, 7:02, 7:00, 7:01, 7:02, & 7:02. The crowds were great, and the wind was at our back. I still had a smile on my face and I just tried to enjoy the race. 15K split was 1:05:58; Holy Shit, perfectly on track.

Around mile 9 I started chatting with a guy who was also shooting for a 3:05. We fell into a pace a began running together without really saying anything about it. I found out he was from Manhattan and his name was Josh.

Except for a little hiccup, 7:10, at mile12 the miles were metronomic. Josh was asking me if I had run at this pace a lot in training and I said that I had done some training at this pace but at that point I just felt dialed in. 20K split was 1:28:00, I was astonished, I was running 22 minute 5K’s to the second. In fact, I guess Josh and I were moving along so well that we developed a bit of a group behind us, two guys that had tucked in and were along for the ride. We asked them to take the lead for a bit but after one mile we passed them and kept going. Miles 13,14 and15 were 7:01, 703 and 7:03. 25 K split in 1:49:50, I was getting a little ahead of my 22 minute 5K’s.

I had taken a gel at mile 10 and popped another between miles 16-17. In past marathons this was the point at which things started going downhill, my mind would start to wander, I’d start feeling less alert and my mile splits would steadily get longer and longer. In this race though I felt fantastic, I was getting the crowd into the race by raising my arms and cheering, I was smiling and, to my astonishment, I was passing people.

Josh and I were flying along, it was almost surreal. Was this really happening? Could I be feeling this good? Was this just a little fun before I hit the wall? It didn’t seem like it. Miles 16-20, 7:01, 7:05, 7:06, 7:06, and 7:03. The way I was feeling, mile 18 might as well have been mile 10.

After a water stop during this stretch Josh caught back up to me and said, “You are like a metronome”. I couldn’t help but smile and think of Seebo, Mr. Metronome himself. I wanted to try and explain what his comment had started me thinking but I thought the explanation would be a little lost on him and kept in my head.

As I had planned I started picking up the pace a little after mile 20. Not crushing the miles but just a little acceleration. Miles 21 and 22 both went by in 6:54. I honestly felt like I was running harder than this but fatigue was starting to catch up with me. However, I couldn’t have been happier.

3 miles to go!!! It is really going happen!!! I am going to run a good marathon!!! I am going to negative split!!! There are only 3 miles to go!!!!!!!

Based on past marathons I really didn’t think it was possible to feel confident and in control this late in race but I was. Things were definitely getting much harder by this point but I was handling it.

I knew the wind was going to be in my face during the last few miles and I just tried to prep for it before making the turn towards the north. Josh and I were still hitting the same pace and we were passing people non-stop. Scores of people, people running, people walking, and people stretching. I though back to last year when I was one of those people and I knew how they felt and damn if it didn’t feel great to be the guy passing this time.

Mile 23 was 6:55, and then we turned north. The wind smacked right into us. It would abate on occasion but it was fairly steady the last 3 miles. Mile 24 in 7:01. 2.2 to go and I just tried to push as hard as I thought I could sustain for the last couple miles.

Mile 25 was 6:56 and this was it, 1.2 to go. 1.2 miles and I would qualify for Boston. 1.2 miles and I would have a result to show for all those miles over the summer. 1.2 miles and I would be able to erase that feeling that had been at the back of mind since crossing the finish line in the Philly marathon a year before.

I tried to speed up as much as I could, which wasn’t to much at this point. I saw the 800 meters to go sign and we made a right up over a bridge. Ian had warned me that although this bridge was a bump in the road it would feel like a bit more this late in the race and he was right. It made it that much harder to push.

A left after the bridge and I could see the finish line. 400 Meters to go! I ran as hard as possible and crossed with my arms in the air. I was totally spent and totally wired at the same time. I yelled “Fucking Right!” and didn’t realize it until I got a few looks from the volunteers but I didn’t care and I didn’t think they did either after they saw the smile on my face.

I slowly made my way through the food chute and I bumped into Travis, a new guy to Philly runners. What are the chances?

I met up with Heather and we headed back to the hotel where I looked up the other Philly Runners who had run the race. Ryan also had a great race and Jeremy and Laura seemed like they finished well too. Congrats to everybody that ran.

That evening we joined Ryan at the Post Race party held in a huge tent not far from the race finish. We drank beers, talked about our races and watched a replay of the marathon on a giant screen, a good ending to a spectacular day.

I ran the race a little conservatively but that was the plan and it worked. Looking back I don’t think I would have changed anything about the race. Boston, here I come.

A Quick Update

Yes I am am posting from the hotel room just a couple hours after finishing but I am so excitied about it that I couldn't wait.

I'll just say that things really couldn't have gone any better than they did. I had a plan in mind before starting and I nailed it. Thanks for the support everybody and I'll see you all in a bit.

By Jack Handy

I ran a little over 4 miles in a loop through Manayunk last night. This used to be a fairly common route for me but I haven't run it in months. These shorter runs end just as I have finally warmed up to them and I'd really like to keep going. I forgot to start my watch but I think it was about 32 minutes.

Ian, posted a comment about me going under 3 hours in a not to distant future marathon and it stirred up some thoughts that I was having before marathon training started.

Qualifying for Boston has been a goal of mine for the past couple years and hopefully Sunday I will achieve it but what then? The most logical would be sub 3:00 and then what? When do you say enough is enough? I guess that really depends on the person, what running means to them and also how much time they can devote to it.

I am counting my chickens before they are hatched but I think running may get put on the back burner for a long while after Chicago. I still plan on putting in miles every week and hopefully I'll be training over the winter for a marathon in April but I don't think I am going to have the same drive and determination.

I obviously don't know how things are going to be in a couple of months and I'll just have to deal with it as it comes. Putting running to the side may be a lot harder than just saying I'd like to do a little less of this. It is like an addiction and right now I'm hooked. I guess I'll just have to see what happens.

Looking Back

I flipped to the next page of my weekly calendar at work and there was the word "marathon" sitting right at the bottom on Sunday. I remember sketching out a rough training plan in this calendar back in June. Not much to it, just some mileage goals for each week and the distance of my long runs so I could keep things straight.

At the time the mileage looked daunting, the summer looked long, and the marathon seemed very far away. Of course the time flew by, there were a lot of miles, for me at least, but they weren't as bad as I thought they were going to be. I compared my goals in the calendar to my actual mileage and I just about nailed it. There were a couple weeks that I was 10-15 miles short but it was either do to extreme heat or some aches and pains that I thought would be better served by a few less miles than trying to push things.

I thought it might be a good idea to go through a couple pluses and minuses of my training, perhaps give me something to look back at for my next training cycle.

Pluses.

-Long Runs - My long runs just about all went well this year. I decided to work speed into several of them by hitting some faster miles towards the end of the runs and it worked. I think it boosted my confidence to run hard on tired legs and prepared my body to work hard with less energy.

The long runs also did not feel as taxing after I completed them this year, I bounced back much quicker than in the past. It think this is due to two things, more total mileage each week so that the long run wasn't as big a chunk of my weekly mileage and the fact that I just have a lot more miles under my belt.

-Mid week runs - I built from about a 10 mile mid week run up to a couple 14 milers as my training progressed. This added a good bit of miles to my weekly total and left me better prepared for my long runs on the weekend.

-Races - I ran several races in the 5K range this year especially towards the end of my training and although I don't think any of them were as fast as I would have liked they were definitely a good speed work out.

Minuses

-Races Due to the fact that these races were slower than I hoped it was a bit of a downer. I try to keep in perspective that I am training through these races and they aren't goals but I was still hoping to pull off a PR somewhere along the way. That'll just have to wait until after the marathon

-Track Work I have mentioned several times in this blog that I need to get out to the track more often and again it didn't happen this year. The high mileage drains my legs and track workouts tend to really beat me up so I shied away from them. Although it is a marathon and pure speed isn't totally necessary I have no doubt that some time on the track can be a big boost. I'll have to make more of an effort this winter.

-Scheduling It's not really my style but I think a better schedule would help me in training. I schedule my long runs of course but everything else kind of just happens based on how I feel. I think scheduling things like tempo runs, track workouts and hill workouts a little more rigidly would help me in the future.

It is good to look back but now it's done and overall it went well. I of course now feel like I didn't do enough but it wouldn't be a true taper unless I felt that way.

I ran 7.5 easy miles with Heather yesterday afternoon on Forbidden Drive and my legs feel good, solid, they were aching to pick up the pace but I was content to be going slow and enjoying this beautiful fall weather.

A few easy runs this week with a couple of pick-ups and that is all that's left.

Now this could only happen to a guy like me
And only happen in a town like this
so let me say to each of you most graciously
as I blow each on of you a kiss
This is my kind of town Chicago is
My kind of town Chicago is
one town that won't let you down
It's my kind of town.

Lets hope so.

Haven't had as much ooomph to post with the taper. The workouts just don't seem as important but I don't want to fall to far behind so....

Wednesday was a day off. I could go into the details of what I do on nights when I don't run but it sure as hell isn't that exciting and I'd like you to continue reading the blog so I'll hold off.

Thursday Nighters group run on umm Thursday night. A good group, a nice pace and a whole bunch of chatter over a multitude of topics. I remember soemthing about Darwin, urine and E-Mikes shit time in a race. The weather has been perfect for running. Cool temps, light winds and mostly clear skies. My favorite time of year to run.

Friday was a trip on the trails in the Wissahickon. I ran than a little faster than was probably safe at this point but I just felt to good to hold back. 5 miles in 35 minutes and I really wanted to keep going.

This morning I drove with Heather to a 5K in Fairmount which started on Brown street behind Eastern State Penitentiary. Steve G, Ian, Elizabeth, E-Mike and Kev J were also there to run as a team. Checking out the competition beforehand I didn't think the team would have to much trouble winning.

My thoughts were confirmed when I saw Ian coming around the corner on Fairmount with nobody in site behind him. He looked comfortable and happy at the finish of his 17:3x race. A couple race officials that I was standing with on the corner were a little awed by his lead and one woman even joked that he might have taken a shortcut. Next in line was Kev J who ran a PR race and also was looking good. The rest of the team quickly came in and I am pretty sure that they all finished in the top 25-30.

After the race I hastily made my way over to the Art Museum to lead the group run. I thought it was going to be a small group but in the last couple minutes a lot of people popped up and we started off with about 20.

Kept if fairly easy going out on West river. I was surprised to see the miles were 7:20's, it felt good. On the way back I was paired up with Travis, a new runner to the group who is also running Chicago. Although we tried to slow down a couple times the pace stayed right below 7:00 the whole way back. 8.4 miles in 61 minutes.

Slow and Fast

I received my Chicago number in the mail this afternoon, 7013. I guess the 7 and the 13 kind of balance one another out so I shouldn't have anything to worry about. For me it more hammered home the fact that the race is less than two weeks away. Reading the race brochure that came along with it made me want to get the show on the road and run this damn thing. I guess memories do fade but I swear I am more excited and impatient for this marathon to get here than any in the past.

Also I found something very coincidental. After getting my number and looking over the info I pulled a few $20's out of my pocket and on one of them was written "Holy City Chicago" on the back side and "Bitch" with "Chicago" written around the borders on the front side all in red ink. What the hell is up with that. Again I am not superstitious but this one got me thinking... maybe I shouldn't spend it.

Anyhow, the running.

Monday was an easy 6 with Heather on Forbidden Drive in 48 minutes.

Tuesday, the group run with many of the regulars making an appearance. I had planned on going fast and making it my last fairly hard workout. The miles went as follows:

6:44 and feeling great,

6:46 and started to pick it up to catch up with Ian and Stevus,

6:16 I was really starting to feel it now but in a very controlled way,

6:21 lost a few seconds in this mile but still right where I wanted to be. I don't think fatigue had really slowed me down, maybe it was chatting it up with Ian who was graciously urging me on,

6:13 this last mile was quicker than expected because it was uphill and I really didn't feel like I was pushing.

Thought this might have been my fastest five with the group but surprisingly I found a slightly faster one last October and one in April of this year. This one might have been a little slower but looking back at my log I know I didn't have to work as hard to get it done.

Pretty much on cruise control from here on out.

Went out for a few miles yesterday in Wissahickon Park on a beautiful fall day. The miles went quickly and I put in about 6 of them at marathon pace. Things felt great. Nothing really of note. 8 miles in 58 minutes.

Back in Action

Last night I went out for 6 on Kelly drive. I wanted to push things a little more than the night before and that was easily done. I had a hard time keeping the pace slower than 7:30 and my leg felt fine. A little more than 6 miles in 47 minutes.

Things felt so good that I decided to get my ass up early to meet Seebo for 14 miles this morning. The weather was cold and dreary but luckily that had no bearing on the run or the company.

We fell into a quick pace from the start and hit 7:30 miles all the way up Kelly drive into Manayunk. The pace may have slowed a bit through here but we definitely weren't going slow. Conversation flowed and before I knew we were a 1/4 of the way up the first hill on Belmont Avenue. For some reason this section of hills felt different this time. We just kept up the conversation and a fairly decent pace They seemed less of a challenge than normal which I guess is a really good thing. ( This could also be because I had only run 16 miles prior to Saturday and my legs were probably fresher than they have ever been hitting these hills)

The remainder of the way was Fairmount Park where we ran into the a large group doing the Breast Cancer Three Day Walk. What a spread they had setup on the Belmont Plateau, with huge tents, tractor trailers, music, bathrooms, and tons of workers. With all the money they had spent on that it made me wonder how there was any left for the charity.

I cut through the Gardens and by the Japanese Tea House where I saw a lot more walkers and people in some other kind of race for research. Back down to MLK and I passed the Philly Runners group headed the other direction. They had a large group all with smiles on their faces and it made me wish I was on a longer run so I could jump in with them.

Eventually finished in front of the Art Museum for 14 miles in 1hr 44 minutes. A brisk 7:25 pace. I was definitely amped after the run having completed it with no pain. 2 more weeks :)!

I went out for a very easy run last night on Kelly Drive. Parked at the St. Joe's Boathouse and ran to the Art Museum and back. I was actually surprised at how slow I could keep the run. I don't think I had a mile over 8:30 pace, just plodding along listening to my iPod.

I could feel a little tightness in my calf but it seemed okay. I debated picking up the pace or adding some distance but stuck to my original planned and called it quits after 5.5 miles in 46 minutes.

Shooting for a slightly faster run this eveing see how things go.

The calf problem I complained about in the last post progressively felt better over a couple days off and was just about non-existent when I drove to the Art Museum for the Tuesday night group run. I decided to take it easy on the run anyhow just to see how things felt.

The first couple miles were at 8:00 pace and all was good. I picked it up a bit after that to about 7:30 pace and I coould feel a little tightness in my calf but in a different spot than it had occured on Saturday. This however got worse during the run and I had really slowed down by the end. I wasn't in aching pain but I just didn't want to push it.

It is a little tender at this point and my hopes of just a passing problem have been dashed a bit after tonights run. So now I am unsure of what to do. Should I ice it and take it easy running or should I just totally take off from running for a few more days? I could chalk this week up as a total loss and just put in a few 5 miles runs but I was hoping for a 45-50 mile week.

My plan now is to take it day by day and stick to short runs near my house so I can stop and walk home if I feel anything. Damn.

The Last Long

The final 20 miler of marathon training was on a beautiful late fall morning. The coolest morning yet this year and I could see plumes of smoke were streaiming out of runners' mouth as I drove down kelly Drive. I met up with Seebo, Kev J and E-mike at 8:30 in front of the museum.

We looped through Fairmount Park and Mike dropped off at Girard bridge around mile 7. Seebo and I continued on our way down 34th into University City, to South and then back up the path to the Art Museum where Seebo and I parted ways.

I had a nagging ache in my upper left calf that started on the downhill at Lansdowne. I stopped to relieve myself behind a tree and when I picked it up to catch up with the group I felt a twinge in my calf. Nothing bad just letting me know it was there and it was feeling to good this morning.

I could feel it tightening up as we continued on our way. I was heading up MLK and stopped at the first water fountain for a sip. When I started running again I could really tell it had tightened up. I debated on just running home from there and saving myself the 5 miles back to the Art Museum. Was this something bad or just an ache? Was it worth cutting my last long run short?

I decided to keep going. I ran into some of the Phily Runners group heading down Kellly Drive and fell into pace with Ben, a newer runner to the group that kept me company to the Art Museum and for one additional mile on the path exstension. 21 miles total in 2hr 45 minutes.

My leg was sore and after a 15 minute ride home in the car it was tight. I limped into the house and iced it up for a while, stretched and hoped for the best.

Thankfully this morning it isn't to bad. It is a little tight walking and sore to the touch. I had planned on 5 miles today, taking me to 70 for the week but not anymore. I'll take today and tomorrow off and depending on how I feel maybe Tuesday as well. No sense in pushing it if I don't have too. I guess it couldn't have come at a better time considering I start my taper this week.

286 miles for September, my biggest month by almost 30 miles. Yesterday was my 20th day in a row and my biggest mileage week. I am happy to take a break.

Wednesday & Thursday

Villanova 5K on Wednesday night. It was definitely the most informal 5K that I have run. No number, no clocks, just three laps around the campus on a circuit that was a little short of a mile. I ran fairly hard but not all out and I think I came in 4th or 5th. It was hard to determine because half way throughthe second lap you were passing the people walking the course. I finished somewhere around 17 minutes. With a 2 mile warm up and a fourth lap for cool down that puts me somewhere around 5 miles for the day.

Thursday was an event. The one and only Jim Mayo has returned in a big way from his foot injury. 8.5 miles all around Fairmount Park with Jim, Jenn and E-Mike. Relaxing pace and good conversation made a nice run. 76 minutes.

Monday & Tuesday

Monday was 10 out to the Art Museum and back. I wanted to take it slow and I am tired of looking at my watch so I started the stopwatch and didn't look at it for the rest of the run.

My lower left leg was very tight in the beginning of the run and I stopped a few times to stretch it out. Things eventually loosened up and the way home was a bit faster than the way out. 10 miles in 81 minutes.

Tuesday I put in 5.5 miles before the group run. Up over Lemon Hill, Girard, 34th to Spruce and then across the South Street Bridge and back to the Art Museum. My leg was again tight at first but loosened up more quickly and I felt fine most of the way.

I ran with Jenn and a new guy Travis from the group. Surprisingly the pace dropped down to about 7:00 flat and it didn't slow down. It turns out that the new guy is also running the Chicago Marathon and he has a a goal time about the same as mine.

After the group run I went out for another exciting 4 miles on the Kelly Drive to put me at 14.5 miles in 1hr 46 minutes. Much faster overall than I really anticipated and things felt good.

Tonight is a 5K at Villanova that a bunch of people from my work are going to run. I have promised myself not to race it. I think I'll shoot for 6:30's and take it easy.

10 miles out to the Art Museum Last night. I didn't really want to push it and I am tired at looking at my splits so I started my watch and just didn't look at it after that.

My left leg was tight right from the start. Around my ankle and up my calve a little bit. It wasn't a sharp pain just a sore kind of tightness. I stretched it out a few times on the way out but it wasn't loosening up. When I got to turn around at the Art Museum I really made an effort to loosen it up and spent about 5 minutes stretching.

It worked, steadily feeling better on the return trip and the looser it got the quicker I ran. I felt good by the end and I was probably in hitting 7:30. 10 miles in 81 minutes.

I have a planned 14 tonight but if the leg is really acting up I might cut it short and save it for Thursday.

Parkway 5K

Got up early and Heather and I headed down to the Parkway, for a 5K where I hoped to help team "EZ on the Eyes" defend their 1st place title from last year.

It was a large crowd, especially for a 5K, but I had no trouble picking up my race packet. Pinned it on and went for a 2 mile warm-up run through the city. It was warm and I was sweating profusely by the time I finished. Not the best conditions to race but not horrible.

I made a mistake lining up and ended up to far back. I should have forgotten about courtesy and shoved my way up front. I was in a hole from the gun that I had to climb out of by weaving, dodging, and dipping around people until I got to the outside and could make up some ground.

I passed a lot of runners on the parkway as we raced towards MLK. The first mile went by in 6:07, I was hoping to come through this mile in 5:40 or so. The bad start and tired legs had slowed me down a bit.

I was still passing a lot of runners going out on MLK, turned around, passed mile 2 in 12:03, a 5:56 mile. Things had sped up. I was feeling OK and had setteld into a group of runners that I wasn't passing so rapidly. Back to the parkway where I passed a couple guys and tried to hold pace.

The last 1/4 mile or so I was slightly behind another runner. We went back and forth for the lead a couple times but he was able to pull ahead of me in the last bit. Looking back at these duels for position I always feel like I could have given a little more but at the time I feel like I am all out. I think hindsight is forgetful, or at least I hope it is.

Post-race there was a lot of good food, as promised by last years runners, and good laughs as some of the Philly Runners chatted waiting for the awards. The wait was long and I was getting antsy to get rolling, luckily I waited.

Our team again won first place, and the second place team was also composed of Philly Runners. A 1-2 finish. (This fucking underline popped up when I was making a link and now I can't get rid of it so I am not going to worry about it) Seebo finished 2nd in the race which I think was a big improvement from last year. Surprisingly my time was good enough for a 1st place finish in my new and improved 30-34 age group. My best race finish to date.

My time was not a PR, that being 18:20, but it was only my second 5K under 19 and it came after a long week of running. I am happy with it. Hopefully I'll hit a 5K PR after the marathon.

The week was 64.4 miles, my biggest yet by a whopping o.4 miles. 1 More week of training in which I hope to hit 70 miles and then it is time for taper. I am looking forward to it.


In other news I was able to find Ian's Berlin finish info on the web. A 1:22 1st half and a 1:31:30 second half for a 2:54:08 Maybe he had a little trouble in the second half or maybe he grabbed to many beers from those germans on the course. Congratulations on another good finish.

Friday night was an easy 8 on Forbidden Drive in prep for a long run Saturday Morning. Nothing really of note. Just putting in the miles.

Saturday I met up with E- Mike, Seebo and Elizabeth for a route through Fairmount Park , East Falls, Manayunk and then over the hills of Belmont back to the museum. I expected a slow run with E-Mike when we planned it on Thursday night but things turned out a little slower than I would have liked.

It started off easy, as expected, and I hung back with e-Mike as Seebo and Elizabeth pulled ahead a bit. The weather was cloudy annd humid but fairly cool and I was warming up to the run as we wound through Fairmount Park. We crossed Strawberry Mansion Bridge and made a left onto Ridge Avenue. At this point Seebo, and Elizabeth really started to pull away, not that they were flying but Mike and I weren't moving out to quickly.

I hung back with Mike and things just never really picked up. We took it slow through Manayunk and up Belmont back to Fairmount Park. There were times when I just really wanted to get moving but the conversation was flowing and I could tell Mike was having a rough go of it so I didn't want to leave him hanging.

In any case we weaved through East Fairmount back to the Art Museum in 2hr and 28 minutes. I am undecided if the slower pace was easier or harder on my legs. Slower paces usually do less damage but the total time had to take it's toll.

I guess I will find out tomorrow morning at a 5K on the Parkway. I am filling in a for a superior runner on a team that won the grand price last year, a meal for 10 at the Four Seasons. I think our chances are slim of repeating but I am interested to see how I do.

Set out with a good Thursday night crew, Alex, Stevus, E-Mike and I. The weather was again cool and perfect for running. The pace was easy and conversation was just about non-stop.

We ran through West Fairmount and then crossed Strawberry Mansion Bridge to finish through East Fairmount. We discussed Alex's up-coming marathon, his training, his goals and his near-death experinces in Boulder, CO.

A nice recovery run. 8 miles in 68 minutes.

Have you ever gotten that feeling when you are running that somehow your legs are disconnected from your lungs? Like they have found an alternate oxygen supply and they no longer need your lungs to do all the work. Once in a while it will strike, usually after a several miles, on a slight downhill, when the wind is at your back and the temps are cooler than they have been in awhile, like last night.

I started off easy from house up over the Bloody Nipple and through Fairmount Park winding my way around at a slowly increasing pace. The weather was perfect, cool, calm and the sun was low in the sky. A beautiful view of city skyline as cruised down Belmont Mansion Drive over St Georges and down South Concourse. I picked up the pace as I went behind the zoo and by the time I got in front of the Art Museum that feeling had arrived.

I was flying down Kelly Drive. At the beginning of the run I had planned for some fast miles on Kelly Drive, if my legs felt up to it. So I was shooting for sub 6:30 for 3 miles after a quick stop at Lloyd Hall. The first was 6:25, I laid off the pace a bit and the second came in at 6:15. Wow, I was definitely running hard but I was comfortable and this pace was coming more easily then I can remember. The third mile was 6:08 making miles 10, 11, & 12 tempo miles for the run.

I finished the last mile at a much easier pace. I passed Veena, going the other way, after Falls Bridge. I was tempted to say hi but it was dark and I don't think she really knows who I am.

I was elated when I got home. A conservative 14 miles in 1hr 45 min. I had hit a high on the run and it came right in the front door with me, I was bouncing of the walls for an hour or so. Seebo has reffered to these runs as "bottle days", that it would be nice to save a day like this for a race so you could take it off the shelf and run your best.

I'd like to think that I have been slowly filling that bottle over the past couple months and it will topped off by the end of next week. Just sitting there with a big Oct 22nd label it.

Monday & Tuesday

I surprised myself Monday night. I went out to run as far as my legs felt good. I thought it would be about 6 miles but I got 3 miles in on the trails in the Wissahickon and I didn't want to turn around. I went down to forbidden drive and ran out to Valley Green and back home. About 8.5 miles in 68 minutes.

Tuesday night I joined the group for 5. There are so many new faces in the group and I am slowly realizing that a lot of these new faces are now regulars.

The first 2.5 miles went more quickly than I wanted at about 7:15 pace and then I started to cramp up. The type of cramps I got when I first started running and my gut felt like it was in a knot. I was wondering why but I didn't really let it bother me... maybe it was the handful of pretzels I ate before going down to the run or the fact that I really really had to pee. Just took it easy on the way back and made a pit stop at Lloyd Hall. 5 miles in 38 minutes.

PDR

Sitting here watching the Eagles more relaxed then I have been over the last few days or even the last week. For some reason I was stressing myself over the run today. Happily my worries were unfounded.

My plan was 20 miles today with the race at marathon pace or a little faster. I got up early, followed my long run morning routine and took off running to the start at 6:45. I immediately felt like it was going to be a good day. The legs felt great and I kept the pace easy. 45 minutes and a little over 5 miles later I was at the start.

Lined up at the back of corral one, as planned, to meet with Steve G. who I was hopefully going to pace to a sub 1:30. First mile was just over 7 and the next several were a little faster at about 6:55. I was sweating like crazy but feeling great. It was nice not going all out and really taking in the run. The miles and pace came easy and before I knew we were on MLK.

At this point the miles started to slow down and I could tell that Steve was struggling. I tried to lead him by a couple steps and pick up the pace but I guess it just wasn't his day. After a 7:18 mile 7 split Steve told me to go and I picked up the pace. The next mile came in at just under 7 and things continually sped up from there.

I was cruising down Kelly, 6:50, 6:43, 6:38, 6:36 and the last 1.1 at 7:12. This is exactly how I had hoped the race would go. Finished in 1:30. A course PR for me. Afterwards Steve K and I cooled down with a couple miles that put me over 20 for the day and 62 for the week.

I looked at today as my last big hump in marathon training. I don't start tapering for two weeks but I have no fast long runs planned so they should be a little easier. The race gave me some confidence and fitness for the marathon, just like it was supposed to.

Congrats to all the Philly Runners in the race today. A special shout out to Seebo who ran a 1.5 minute PR with a 1:13:something. PR's don't come easy when you are running at that level let alone a minute and a half.


Ohh also. If you are bored and happen to look up my official time on the race website you won't see it. I forgot my chip :(. If had really been racing I would have been pissed but because I wasn't no big deal.

Two runs Friday and Saturday to rest up a bit for the Philly Half-Marathon tomorrow.

3 miles on Forbidden Drive running and then three miiles back walking. No particular reason to walk excpet that Heather and I just felt like it. My legs were a little zapped and walking home seemed very appeailing when she mentioned it.

Today was 5 miles on the trails. Short easy trail runs always seem to loosen my legs up and get rid of any lingering achiness in my ankles. Hopefully it worked today.

I am now headed off to join a bunch of other Philly runners for a little carb loading at Andy's house. He has promised carb-loading with some latino flare, I am looking forward to it.

Tomorrow will be an easy 7 miles to the start of the race and then 13.1 miles at marathon pace. I have been roughly approximating this on several of my longs runs already but for some reason I am a little more nervous for an actual race. I guess it is a better prep for marathon day.

Thursday in the Rain

I made it down to the Art Museum a little early to put in a bout 5 miles beforehand. The normal Thursday night PR crew was reduced to English Mike and I due, I think to a variety of factors. The rain, marathon tapering and worst of all, injuries.

We set off on a loop into West Fairmount Park over the Strawberry Mansion Bridge and then back over Girard to Lloyd Hall. The pace was easy and the conversation flowed as we made our way along in the dreary weather.

What had been a misting became a steady rain halfway through the run but at this point I don't think either of us really noticed. The pace steadily increased through the run as is often the case with E-Mike. He needs a few miles to get warmed up and into a run and then starts to pick it up. We were really cruising going down the hill at Lansdowne and back up to Girard.

I hate this intersetion at Girard and 34th. A ton of traffic and a lot of turning cars makes for a very unfriendly pedestrain crossing and it was amplified last night. Mike and I had the light and were making our way across the street. A car to our left was making a right off of Girard onto 34th and nearly took our legs out from under us as she inched forward waiting for a break in traffic so she could make her turn. Luckily she didn't get the break in traffic. My hand smacking the hood and Mike yelling at the car got her attention and she apologized out the window. I was inches away from her bumper and I don't even want to think about what would have happened if she hit the gas.

We finished at Lloyd Hall. 13 miles in about 1hour 45min. Now a couple of short easy days before the Philly Half-Marathon on Sunday.

10 easy miles out to the Art museum. I have been having a hard time running slow on easy days so I made it a goal to keep all my miles over 7:45. The legs felt better and I really enjoyed the run, especially with some Sufjan Stevens going on the iPod.

10 Miles in 78 minutes.

Run for Your Life 5K

I almost missed the start. I didn't really look at the race brochure to well and for some reason I thought it started at 6:30. I warmed up for 1.5 miles and then hit the bathrooms. When I came out of the bathroom I saw that the entire field was lined up and it was 6:00. Oh Shit.

I ran over to the start, got in line, said hi to Goat another Philly Runner that was in the race and the horn sounded. I made it by about 20 secs.

I wasn't feeling to great during my warm up and things continued that way. Almost immediately it felt like I pulled muscle at the top of my butt over my right leg. A little pain but I guess it didn't really slow me down. I quickly got towards the front and I saw that there were about 15 people in front of me after a 1/2 mile.

Fell into a decent pace that didn't feel like I was pushing to hard and went through the first mile in about 5:55. That would be my last split for the race because I had forgotten my watch and there were no more clocks.

Down a big hill, a couple of little out and backs and I had worked my way into 10th by the 2nd mile. I was racing okay but I just didn't feel good. I was forcing the pace and didn't feel smooth. A couple smaller hills and then it was a turn up the massive hill we had come down earlier in the race.

I passed one guy on the hill and came around the final bend to see I was going to miss last years time. Finished in 19:07, to last years 19:00. 9th place, the same as last year, and 2nd in my new age group 30-39. My work team came in third in the team competition, and I can happily say that I was the fastest on the team.

The mile cooldown after the run felt like total crap and I struggled through it a bit. I was tight sore and now I had a nagging muscle pull. Wahhh Wahhh Wahhh. Felt a little sick and somehow the race had really put me in a bad mood.

I woke up this morning with a better outlook. My legs feel better and overall I feel better. I raced a 19:07 on a bad day this year and last year I ran a 19:00 on one of my best days. I'd say that is an improvement.

Sunday was a planned day off to watch football and recover from Saturday's long run. My calves were a little crampy all day and threatened to charlie horse several times before I could change position and loosen them up.

Looking back I shouldn't have run the long run that hard. I had planned on a easier long run but the pace just kind of happened on it's own so I went with it.

Anyhow, today my legs were still tight and cramping although I felt fine running. 6 miles on Forbidden Drive in 47 minutes. Nice and easy.

I have a 5K at the Malvern Corporate Center tomorrow night. I ran this race last year, finished 9th overall and 3rd in my age group in 19 flat. Not the best time but the course is hilly and finishes on a 1/4 mile uphill. I was hoping to really race it and try and beat last years time but I'll have to see how the legs feel.

On a good note with tonights run I broke 1500 miles for the year and also topped my total mileage for all of last year with 3 months to spare.

Start Slow - Finish Strong

I started this long run, like many this year, with no idea of what route I am going to run. I got to the front of the Art museum at 8:00 am hoping I might find a couple other people who just felt like running 16-20 miles for the day but none were to be found so I headed of on my own.

A couple miles up MLK and it felt humid, and warm, the sun was beating down on me and I had horrble images of me crashing at mile 15 of my long run due to dehydration. I debated on just running the loop and pushing my long run to Sunday but then decided I was just being a whiney bitch and kept going.

I turned up MLK and onto the trails. I passed a large group of middle-high school students who must have been getting ready for a cross-country meet. I was hoping I didn't get passed by 13 year olds on the trails. Once I got into the woods, things cooled down a bit and fell into a good groove that carried me through the rest of the run.

Lots of winding through the trails in West Fairmount a water fountain stop and before you know it I was an hour into the run, headed across strawberry mansion bridge and feeling great. Ran through East Fairmount to Girard and then Lansdowne hill, North Concourse, Belmont and back down Montgomery again. Turned up MLK and was floored by my first 1/4 mile split indicating a 6:45 mile. I really thought I must have timed it wrong but it was true. I hit a 6:45, 6:40, 6:35, 7:12, 7:03 for my last five miles. Fucking-A.

I was definitely dragging at the end but I was dragging with a big smile on my face after hitting those miles. A conservative 19 miles in 2 hr 25 minutes.

Fall Trail Series

Back to Valley Green for the Wissahickon Wanderers trail races last night, every Thursday night at 6:30 this fall. Heather and I got there a little erly and I warmed up for a couple miles before signing up.

About 30 people toed the line for a 3.5-4 miles course that had just been chalked out by a guy who was now racing the course. I stuck to my plan of going very conservatively early and then picking up the pace as the race progressed.

Heading up the first hill I was in 6th place and taking it easy. I passed a guy on the hill and then got stuck behind another racer and biker on for next series of hills but the pace felt comfortably fast and I didn't mind. Eventually passed this runner and starting speedng up, dropped back onto Forbidden Drive and passed one more guy.

Crossed over the creek on the covered bridge, the only covered bridge in a large city in the U.S., and headed back down the creek on the other side. At this point I was really enjoying the run. Running hard enough to feel like I was really pushing, but not an all out effort. Kind of like a tempo run but it is hard to judge this pace on rocky trails that are constantly going up and down.

I passed two more guys along this length to get into second place. At this point I figured if I saw the first place guy I would go for it but for now I was just gonna keep it easier. I never did see the first place guy who finished about 30 secs ahead of me. I finished in a little over 25 minutes.

A fun race that was followed by a mile of cooldown and then a cooldown with a couple beers and some grub put out by the Valley Green Restaurant.

I don't know if I will make every race in September but I'd like to get out for at least one more. Some of the readers of this blog should join me. Seebo I know you are dying to hit some of those rocky rooty trails.

An uneventful 10 miles out to the Art Museum and back. The weather was beautiful and I felt good so my planned 8 turned into a 9, then a 10, then a 10 with a few trips up and down the Art Museum steps. Total time 77 minutes, not including the the trips up the steps.

I wanted to go a little shorter because the Wissahickon Wanderers trail series starts up again for September this evening. I will definitely be up there tonight for the racing and the beer and food afterwords.

I am a little nervous about going all out in a race on the trails. I think a faster pace makes injury a little more likely on the rough terrain. I'll back off a bit and keep things controlled. I really don't need any type of injury after a summer of training.

Two easy runs so far this week.

Monday was a 6 mile trail loop through the Wissahickon. Took my time and enjoyed the run.

Last night I met up with the group for another rainy Tuesday run. Put in a couple miles beforehand and then ran with E-mike out to the 5 mile turn around. We picked up the pace on the way back to about 7:10's and everything felt great. 7 miles in 49 minutes.

Saturday night I headed out with Heather down Kelly Drive to retrieve her car that was aprked on 19th and Green. I twas nice to have a destination when you start a run. We ran 6 miles through soem very light mist in 50 minutes. The only highlight was a police chase of some asshole that was flying up Kellly Drive and around the Art Museum.

The 6 miles was uneventful and slow, the way a recovery run should be. My legs felt strong.

Sunday I went out on Forbiden Drive... again. All of my routes are seeming a little to regular lately, especially Forbidden Drive, but the softer path and the shade are just to nice to stay away. I planned on about 12 at a moderate pace. The first mile was a little slow but after that I got into a groove and was hitting 7:00-7:05. A little faster than I really wanted to go but I felt good and attempts to slow down just didn't go to well so I kept it up. I decided to go to Northwestern Avenue and back. 13 miles in 93 minutes. Dead on marathon pace.

I didn't split the miles on the way home and didn't realize the pace had been this quick until I logged in my run. 13 miles at marathon pace after a 22 miler on Friday . Good stuff.

I was happy to break 60 miles for the week in just 5 days and also to hit 40 miles in one weekend(Fri-Sat-Sun) . My biggest weekend yet.

Next week I am going to pull back to about 50-55 miles for a little recovery before my final 3 week push to taper.