I headed out to Kelly drive for a tempo run last night.

1.5 mile warm up and then I picked it up just past the Falls Bridge. 4 miles as follows; 6:20, 6:11, 6:13, and 6:12. The last mile was uphill to the Art Museum and I was really pushing to keep the pace up.

I took a little breather in front of the museum and then continued on the path exstension to the turn around. Headed back home at a fairly easy pace. 12.5 miles in 1hr 28 minutes.

Overall a geat workout.

I may not get a run in tonight because of an obligation after work. If not, that will make 247.0 miles for the month of August. A few less miles than July but July had 5 weekends and August 4.

Deluge

I planned on running 11 miles last night. 3 Before the group run at easy pace, 5 miles at tempo pace with the group, 3 miles after the group run at easy pace.

I started running under overcast skies around 6:00 and not long after a light rain began. It steadily increased and by the time I was 2 miles in had become a total downpour. I had a hard time even running with my head up because of the rain in my eyes. I was totally drenched in minutes and decided at that point a tempo run wasn't going to happen.

Instead, I just enjoyed the rain. On a regular basis runing in downpours would get really annoying but every once in a while it is a blast. I made my way up to the Art Museum where I met about 6 other Philly runners for our evening run. The rain continued to pour and the skyline was totally obscured by low clouds and rain.

The rain had lightened a tad before the group set off but it had left gigantic ankle deep puddles along some portions of the path. I had gingerly jumped puddles when the rain first started but now plowed right through them. Heather and I ran out to the Strawberry Mansion bridge and back. 9 miles in 83 minutes.

I almost pulled a DNR for the day. I was a bum in the morning, drank coffee and watched TV, than ran some errands. Before I knew it 2:00 had rolled around and it was Fantasy Football Draft time at my house. 12 friends, 4 beers and two cheeseburgers later I wasn't really feeling a run.

A cup of coffee gave me some energy and I decided to head out at 7:30. I was trying to think of a route but nothing really seemed appealing. Set off through Manayunk and tried to find streets I haven't been down before.

Things felt good but tight and by the time I was ready to finishI was really getting into the run. It had started to rain and my iPod doesn't take to well to that so I called it quits. 5.4 miles in 42 minutes.

63 miles for the week and it was defintiely a good one. With the track meet in the begining and a great long run at the end. Hopefully I can string together 5 more good weeks till taper.

The Long and Sweaty Road

As planned I met up with Ian, Chem Steve, and Jim for 10 miles through Fairmount Park. The pace started off fairly leisurely for about the first 6 miles. The weather was cool but humid and I quickly built up a good layer of sweat on my brow and soaked through my shirt.

Ian began to push the pace a little as we neared South Georges Hill and we were probably running about 7:15's by the time we hit 10 miles back in front of the Art Museum. We dropped off Jim who was runnig 10 for the day and continued on Kelly Drive.

A quick stop at my car to chug some Gatorade and lose my shirt and we were back at it. Hitting about a 6:55 mile than a 6:45 then a 6:40. Steve turned around at Strawberry Mansion and Ian continued to the Bloody Nipple as I turned around at Falls Bridge. On the way back I quickly caught up to this young guy who as I was passing, picked it up and got ahead of me again. I wasn't about to push it so I let him go. A 1/4 mile later the same thing so I decided to drop the hammer, however small that hammer was after 14 miles, and ran another 6:45 mile.

I stopped for a drink of water at the fountain and he again passed behind me. I caught him a bit later and this time instead of passing I decided to talk. I asked him if he was in Kids Run Philly Style, a high school program in philly that is designed to get inner city kids involved in running, and he chuckled and said "No, I am a little older than that". We chatted it up a bit and I find out he has run 8 marathons and is planning on 2 in the fall. I am really wondering his age at this point and he tells me31. It was my turn to chuckle and apologize for thinking he was in highscool.

Finished up with him in front of Lloyd Hall. 18 miles in 2:15. Another quick long run. My longs runs have gone very well so far and I am glad I can pick up the pace . I am a little worried that these fast runs are not giving me enough time on my feet and I think I will slow it down for my first 20 miler next week.

Also, I passed Alex going the other way on what I imagine was the early miles of his first 20. I hope all went well.

The Stevus Route

6 miles through Wissahickon Park tonight on a route I always refer to in my head as the Stevus Route because I was with him the first time I linked together these particular trails.

Ran it nice and easy in prep for a long run tomorrow. It was a good sign that I had to conciously slow myself down several times during the run.

18 tomorrow with what looks to be a nice sized crowd. I find myself looking forward to the long run a little more knowing I'll have some good company.

Last nights run started off like many lately, my legs feel tired and achey prior to the run and I wonder how things are going to go, the first few miles I don't feel to hot and then everything loosens up and I really get into the run.

I met up with some Thursday nighters, Jim, Steve, and Alex for a 7.5 mile trip through Fairmount Park. I planned on doing 10-12 for the night but with the way my legs were feeling before the run I didn't think it ws going to happen.

Over Spring Garden and down 34th past the zoo, up the Lansdowne hill, Concourse to Parkside and I was feeling a lot better. Alex had to dropout early in the run due to some issues and we continued on our way chatting mostly about past races. Sometimes I really don't feel like talking about running while running but last night it was nice to hear some others experiences.

We finished up in front of the Art Museum in 63 minutes and we were sure we had gone 8 miles but a check on Gmap indicated 7.6. I guess the legs just weren't moving as fast as we thought.

At this point I was feeling great and decided to tack on a few more miles by myself on Kelly Drive. I ran to the normal Tuesday night turn around at the John Kelly Statue and back. The first 3 miles at marathon pace and the last one at 6:50. Cruising along. 12 miles in 93 minutes.

My legs wouldn't let me forget the track meet on Tuesday night as I achingly started a recovery run after the sun had set a bit yesterday evening. Things started off slow and didn't get much faster as I ran down Henry Avenue and tried to get myself lost in East Falls.

Although the speed didn't increase my legs got happier and I started to loosen up and enjoy it, the exact reason you are supposed to do one of these recovery runs. I was looking to do six and winding my way through unknown routes is a good way to make yourself do the miles, you're never really sure how far ou have gone and how far it is to go back. 6.4 miles in 52 minutes, just right.

Track Meet

Went over to the Roxboruough High Track last night to meet up with several Philly Runners for the Wissahickon Wanderers Track meet. This was my first track meet and having a little expereince on the track I was excited and a little nervous at the same time.

I signed up for the mile and the 5000 meter (which for some reason on the road can be called 5K but on the track you have to call it 5000 meter).

I was shooting for sub 5:30 in the mile which would be a PR, mostly because I have never raced a mile. The first lap went quickly in about 72 and in the shuffle I fell towards the back of the pack. I laid off the pace a bit because I felt I was pushing to hard to early. It was a mistake. I should have just kept pushing it.

For the remainder of the race I concentrated on trying to reel in the lead I had given to everybody else and it just never happened. I finished in 5:22, a time I was very happy with and it falls pretty much in line with what I expected to run. I learned a bit in the race and in a year from now when I might run another mile race I'll have a better idea of how to race it.

The 5000 was a much smaller field with about 7 runners. In the first lap Seebo was quickly in the lead with another guy right on his tail and then Stevus, Me, and Kevin J in a bunch behind them. It was clear after a couple laps that Seebo had the race wrapped up and the fella that was on his tail quickly lost ground. I fell in behind Stevus and tried to keep him close and distance myself from Kevin J.

The next 8 laps or so nothing really changed. I kept banging out 90-92 sec laps and stayed close to Stevus. I began gaining on Stevus around lap ten and was able to pass him and the guy in second place during the last two laps. It felt good to finally beat Stevus in a race after several close ones. He always seemed to be able to pull away in the end but luckily, this time, I pulled it out.

Second place, it made me feel a bit better about my mile finish.

A great night, I wish something like this happened a little more often. Maybe a bi-monthly meet with stopwatches keeping time and friends racing against each other.

I need to get my ass out to the track more often!

A stroll up and down Kelly Drive was on order for tonight and I headed out for a fairly easy 9 miles after work. Nothing to exciting to report. Just listened to some tunes on my iPod and let my mind wander. I mixed in 4-5 short pickups in the second half just to mix thing up a bit.

Passed Jim Mayo on the way out, then bumped into Kevin and Amanda at Lloyd Hall, again passed Jim on the way back and a 1/4 mile later Craig caming whizzing by in the other direction. Many familiar faces on a Monday evening. A little over 9 miles in 70 minutes.

Tomorrow night will be my first ever "Track Meet" at Roxborough High put on by the Wissahickon Wanderers. I wish I was a little more rested for this so I'd really see what I can do in the mile but 41 miles in the last 4 days are sure to hold me back a bit. It should be interesting.

An easy 8 miler through Wissahickon Park/Mt. Airy/Roxborough. I have been a little tired of running the same old routes and I mixed it up a bit tonight running streets I have never been down before.

My legs felt good despite the 16 miles yesterday and I stretched a planned 6 miles into about 8 in 62 minutes. This puts me at 61.7 miles for the week at an average 7:37 pace.

I was looking back over my training log this evening and comparing last years marathon build up to this years by distance and pace. I noticed that my average pace for all of 2005 was 7:46. My average pace so far this year is 7:45. I've gotten an entire second quicker per mile. I knew all of these miles were paying off.

An easy 16?

Met up with the group at 8:00 in front of the museum and fell into a good pace with Jenn as we head up MLK. The miles clicked off between 7:30 and 7:40. Conversation came easy over a lot of topics and I enjoyed the trip around the drives.

We finished in 64 minutes, I bid adieu to Jenn, slugged a half quart of gatorade that I had in my car, stripped off my sweaty shirt and headed down Pennsylvania avenue intent on 7-8 miles more through Fairmount park. I a foot bridge over pennsylvania and the railroad tracks and it dumped me on Sedgely, up over the Girard Bridge where I was surprised to see Mr. Yellow Shorts, Jim Mayo in appropriate attire for his name. Said a quick hi and continued down Lansdowne, North Concourse, St. Georges Hill to Chamonioux. A very familiar route.

I took Chamonioux for a short distance and then cut into the first field to drop onto Parachute Hill. While crossing onto the lawn I somehow didn't see a large dead branch hanging low from a tree. It caught me in the head and then gave me a good gash on my neck. I screamed a very girly "owwww' and then followed it up with some expletives. Hurt like a bitch but it wasn't bleeding and I just kept running.


Down parachute hill to Montgomery, for the second time hit the water fountain at Montgomery and MLK. I realized that I felt much better now after 14 miles than I did at 2 miles the first time I stopped, it made me happy.

Down MLK and cut under the bridge to go behind the Art Museum to add a little distance and make sure I hit at least 16 miles. The last mile I could feel the dehydration and heat getting to me a bit but I finished strong. 16.5 miles in 2hr 5 minutes.

I am always apprehensive at the beginning of these long runs, hoping everything will go well. So far so good this year.

It was time for some speedwork last night. I headed out for 12 miles on Forbidden Drive and mixed some mile intervals in with a lot of recovery in between.

Took the first few miles easy and then hit 1.5 miles in just under 8:55. I pushed a little harder than I should have so after a mile recovery I lightened up for the next interval, 1 mile in 6:02. Again a mile recovery and my 3rd interval was 1 mile in 6:13. I ran a couple more miles and then towards the end of the run I hit a 4th mile at 6:15. I didn't push to hard in the last two intervals and I was very happy with the time.

Most of the miles in between were run at a fairly brisk pace and I finished 12 miles in 83 minutes. Very pleased with the pace and the run overall but I am glad I have a DNR today due to a Fantasy Football draft after work. Everything is tight and the day off will feel good, although I can't help but wonder if I might be able to squeeze in a few miles when I get home late tonight.

Splinter 10

I planned for 10 miles last night and I had originally wanted to get in 5 miles before the group run to meet my goal. I quickly realized that I wasn't going to get out of work in time to do that so I asked if anybody was willing to join me for a splinter 10 miler from the group run and luckily Jim and E. Mike were up for it.

We stuck with the group on the way up Kelly and continued on up to the Falls Bridge, over the BN and then through Fairmount Park back to Girard Ave. Jim and I really picked it up till we were almost sprinting the last 20 yards to the Art Museum. A little over 10 miles in 84 minutes.

The pace was very comfortable the whole way (until the very end of course) and it was good to just run along and bullshit with these guys.

I had not route in mind when I went out last night, I just knew I wanted to run at least six and any additional distance would depend on how my legs felt. I took a familiar route through teh narrow streets passing many runners along the way.

Eventually I ended up on Umbria Avenue and followed this to the end, Shawmont Street. I hadn't planned on running the Shawmont hill but I ended up there so I just took my time and eased my way up the hill to Ridge Avenue. Followed Ridge all the way back to my house. A little over 7 miles in 51 minutes.

8 Down 9 to go

6 miles at dusk through the Wissahickon. Heather and I ran a loop that was one of the courses in the Wanderers summer trail series. I let Heather lead the pace and she was moving a much quicker than I had expected her too. A long 6 miles in 51 minutes

I thought I would have been a little more beat up after the run yesterday but everything felt realtively good., I hope this continues into next week. 60.4 miles for the week. I came in on the low end of my 60-65 goal but I am going to blame that on abbreviated run on Friday night. All in all a very good week. 9 weeks till Chi-Town

Things are Back on Track

Thursday night was an easy 7-8 with the normal crew. We didn't take the normal route however. After a trip down Pennsylvania avenue and then winding through the top of north Philly we ended up crossing railroad tracks that led to single track. At this point I was totally turned around and figured I was in a secret little area of park in North Philly. The trail suddenly stopped and I was face to face with the Girard ave bridge where it crosses the Schuylkill. I quickly realized we were standing on top the the "Rock Climbers Rock" where Kelly Drive goes through a tunnel in the rock. A nice surprise. It made me wonder why all these people are trying to climb up there. You can just run around a bit and end up on top.

The remainder of the run was on a more normal route in the confines of Fairmount Park. I didn't have a watch but I am guessing about 7.5 miles in an hour.

Friday night I went out for 5 with Heather on the trails in the Wissahickon. We had gone about 2 leisurely miles when that damn pain in my foot struck again. A sharp pain right behind my toes that quickly gets worse if I keep running. I decided to stop as soon as I felt it and hoped that it wouldn't hinder the 18 miles I had planned for the following morning.

Saturday morning I headed out a little apprehensive of the pain I was sure would pop up once I started running. One step, two steps, 300 steps, and all was fine not even a twinge. I don't think I will ever figure this one out. I counted my blessings and kept moving.

The first 6.5 were at about 7:40 pace and I was really feeling great. The weather was cool, I had my iPod, and the park was crowded. I got to the end and the plan was to pick up the pace to sub 7:30 for the following 5 miles. I hit about 7:15-7:25 miles the entire way. I was cruising and found myself having to hold back my pace to keep it where I wanted it.

The next 5 I was shooting for marathon pace (about 7:10) or better. I hit the 5 miles in 34 minutes, the last one came in at 6:36. I was really pushing at the end but I was ecstatic when I saw my time, sub 7:00 for the 5 miles. The remaining 1.5 miles I dialed back to about 7:45 pace. I was totally spent by the time I finished but I was very happy with the run. 18 miles in 2hr 15min.

Low Dew Points and Cooler Temps

The weather is back to normal and I am loving it.

It was in the low 80's and not humid when I went out last night for a trip up and down forbidden drive. I took a long a water bottle but I realized at the turn around that I was barely using it. I might have been betetr off with my iPod and some good tunes for company rather than a bottle of water.

Anyhow, I did 6.5 out in the 7:30-7:50 range. Just cruising along, enjoying the weather, and checking out all the people walking in the park. On the return I picked it up for three miles hitting a 6:30, 6:20 and a 6:30. I wasn't pushing to hard and I wouldn't consider it tempo pace, just enough effort to feel it but not enough to tire me out.

I finished up with a few easier miles. 11.7 miles in 83 minutes. A good run.

I am way behind on posting again. I have four runs to catch up on so here goes. Will see what I can remember, runs quickly get hazy a few days out unless there was something very memorable.

Friday was a day off. My legs just didn't feel good. My legs were beat and I felt a day off was in order.

Saturday morning I was excited for a 14-15 miler but even with the day off it didn't start out to well. I reached an hour and was wondering how I was going to keep it up for one more. However I entered Fairmount Park in this stretch and I started getting into a groove going up over St. Georges. I made my way through the park, down the lawn at Belmont Mansion and into the woods for a trip on the trails. Popped out at Ford Road and then jumped on MLK for the trip home. About 14.5 miles in 1:52. I was happy that the run ended much better than it started, always much better than the other way around.

I was at the folks on Sunday morning and I got up at 8:00, rolled out of bed, and started running. A rare occurence for me. The weather was warm for being early and the sun was in full effect. I ran about 7.5 miles in a little under an hour. Never really felt great and I was glad when it was over.

Monday night my legs weren't feeling so hot. I waited till almost 9:00 to head out the door for what I thought was going to be a difficult run. However, depsite the heat and my achey legs, everything went great. An East Falls/Roxborough loop that was highlighted by a lightning storm off in the distance. 8 miles in 62 minutes.

Tuesday night I met up with the group. My legs felt drained and I had a nagging muscle cramp in my left calf, although it wasn't sore, during the work day.

I didn't expect much out of the run that night. I got there a little early, stretched out and was pleasantly surprised at how well the firts mile felt. By mile 2 I wanted to go longer and Seebo and I headed up over the Strawberry Mansion Bridge for a longer loop. This was the first time in about 10 days that I have run with anybodyelse and it felt good to have some company for a few miles. Seebo headed home at sweetbriar and I continued to the Art Museum for 7 miles in 53 miutes.

I was a little discouraged by the torpid legs over the past few days but things feel much better right now and I am looking forward to a long run on Forbidden Drive tonight.

11 weeks till Chicago.

I was debating a DNR yesterday but I am a little down on miles for this week so even a shorter run is better than nothing.

5 Miles in and around Manayunk with Heather. We took it slow and I think the heat/humidty might have abated a bit. Maybe the slow pace just made it feel that way, who knows.

Although I haven't really logged to many miles this week my legs feel a little beat up. Coming off of a lot of miles last week my legs felt great on Monday and then I did a track workout. The track really seems to take a toll. The remainder of the week is filled with nagging aches and pains.

In my mind I really want to hit 60 miles this week but when I look back at the rough training plan I devised prior to the start of marathon training I am only scheduled to run 50-55. I think I should follow the plan a little more closely and make sure I am still in good shape to log solid training miles in the weeks to come. Also, I have to account for the heat, it is a bitch, and can really put a dent in weekly mileage.

The 15 day forecast (which is notoriously inaccurate but when it looks good I like to believe it is correct and when it looks bad I blow it off knowing they never get it right) shows normal to cooler than normal weather all the way through. I am saying a little prayer that they are right

Waited until 8:30 yesterday evening and went out for a loop through East Falls and Roxborough. A semi-regular route that has one decent hill but the rest is just a little up and down. I always enjoy this run. I don't do it that often so it never becomes to familiar and there is usually a little twist because I can't remember the exact route I took last time.

Nothing to exciting to report. 7.5 - 8 miles in exactly 1 hour.

F U Heat

Goddamn it is hot. This is record heat, kill 100 people in California last week heat, cause the highway to buckle heat, record electricty usage heat, hasn't reached 100 since August 9th, 2001 heat. It is supposed to reach 103 degrees today and in my head I think of anything above about 90 degrees as about the same, hot, but it isn't really true. 93 to 103 is a 10 degree jump. A 10 degree jump from 80 to 90 is from a fair day to a hot day. A jump from 30 to 40 is a snow storm to nasty cold rain. So a jump from say a 93 degree day to a 103 degree is substantial and it really makes for some horrible running.

Ian and I went off into Fairmount Park last night to hopefully escape the heat in the shade of the park. I am sure it was a little cooler than a trip up and down the drives but the heat still got us. It was there, laughing at me for thinking I could escape it, surrounding me in a cocoon that I couldn't shake no matter where I ran, pressing down on me when I stopped for a breather making me wish I had just kept going.

I only made it 42 minutes and probably a little over 5.5 miles. Tonight will be more of the same, if not worse. Maybe I will setup my treadmill in my cool air-conditioned living room and give the finger to the heat through the window as I sip an iced tea and listen to my iPod. (which I cannot take out in this heat because I sweat so badly and I am afraid that I will fry it).

Most likely though I will wait until later, 8:00-8:30, try to escape the worst of it and curse it as I run and drip through the streets Roxborough. It can't last forever.

The forecaset for the week is to start hot and then get hotter. So I decided to head to the track last night while at 89 degrees it was still relatively cool.

Two mile warm up to Roxborough Track, there was a good crowd goign around which graciuosly stayed on the outside lanes while I did my workout. I can't help but size up the other runners while I am out there. This track doesn't usually have to many quick runners and last night was no exception.

The plan was 800's until I was really uncomfortable, with the heat last night I was thinking 5. I am still a total novice on the track and I can't seem to string togtether a month were I make a few trips there which would allow me improve a bit so it is always like starting from scratch. I wanted to run at 5K pace or just a little under. I was going to shoot for 5:50 miles or about 2:55 for an 800. My math skills and my running were not really up to speed last night and for some reason I was going for 2:40's.

I hit the first one in 2:40 and thought I couldn't imagine one more let alone 4 more. I decided to drop down 400's in 1:20. I nailed 5 of them but on lap 6 I just couldn't keep it up. It was hot, I was sweating ridiculously, I didn't feel like hurting anything so I stopped at that.

It wasn't until I got few easy miles under mile belt on the way home that I realized I was running a bit to fast. If I had slowed down to what I initially expected to run I am sure I could have squeezed out a few more but I still am happy, I at least got out there. On a night like last night that was good enough for me. A little over 9 miles in 68 minutes.

I really would like to make at least bi-weekly trips to the track. The weather will get cooler, I'll get fitter and my times and reps will improve. At least that is the plan. I may even start to enjoy it at some point... but probably not.

252 miles for July, the most yet.