Caesar Rodney

I have been mulling over this race all day. It's stuck in my head like a bad song, replaying and replaying.

I walked out the door this morning at 7:00 to wet streets and a perfectly clear sky, the sun was just starting to come up, due to the time change, an hour later than yesterday. It felt like good racing weather and I was excited to get the show on the road.

I met up with the Philly Runner crew that was very well represented in Caesar Rodney square before the race. Seebo had graciously offered to pace me for the first half of this race and a few other guys, Chem Steve, Craig, and Stevus decided to join us. The idea was to go out comfortably and ease into a 6:25 pace before hitting the hills between mile 5-7. Then, keep pushing and hold on for the trip back down the hills 10-12, to the finish.

As I had expected Seebo set things up perfectly. After an easy 6:38 for the first mile we hit 6:19 for mile 2, a short mile 3 in 6:05 and long mile 4 in 6:33. I was working, but I felt comfortable and relaxed. Things were going just as I had hoped. The four of us kept a steady pace and reeled in all the people that had gone out to fast.

Mile 5 went by in 6:15 and I was putting in a little more effort than I would have liked but a 5 mile split of 31:4? was just were I wanted to be. Seebo was not only controlling the pace but giving us a few words of wisdom that I digested as I hung on up the hills and tried to stay as close as possible to break any wind. Mile 6 up the hills in 6:24. I was surprised at how quickly that split was, I felt like we had actually slowed down more than that. I took that as good sign. We hit the halfway mark in 41:30, perfectly for my goal of 1:23. The man's pacing was dead on. Thanks Seebo.

Mile 7 in 6:40 but unlike mile 6 I was really feeling that 6:40 even though it was slower than the mile before. Thankfully the hills were over but I think my legs held onto their memory for the rest of the race. At this point Seebo gave us some words of encouragement and advice and bid us adieu. He was wisely laying off the pace as his coached had prescribed in prep for his goal race next weekend.

So now it was time to hang on and keep the pace up as we completed a 1.5 mile out and back before heading back down the hills. Mile 8 in 6:20, if I could just keep this pace up things would be in the bag for a 1:23. However, I was starting to struggle my legs and my breathing were not where I would want them at this point in the race.

Mile 9 in 6:34 and I was pushing, I was really expected to feel a little better at this point. I was praying for the downhills and just trying to hold on. Mile 10 went by in 6:29. Faster, but I was really giving it all I had to hit that time. I didn't have much in the bank for the last few miles, even though they were mostly downhill.

Downhill mile 11 in 6:33. Not much I can say about that one. I envisioned 6:05's coming down these hills but I just couldn't get the legs to turn over, I was struggling. Mile 12 in 6:21, faster but still not where I wanted to be.

Things flattened out here and I held on as we made the turn for that final steep hill to the finish. Pushed with what I had left and finished in 1:24:34.

A little analysis ...

Missed my goal time by about a minute. It was nearly a 2 minute PR for the distance, which I set at the same race last year, and I was happy to have done that but still let down at the same time. I really thought I had 1:23 in the bag and might have a shot at 1:22 and that is why this race has been replaying all day.

I had based my goal time on some the training runs I have had lately and the amount of fitness I felt I had gained from the same time last year. Perhaps I was a little to optimistic.

I did have a heavy taper this week but my long run last Sunday was the quickest I have ever covered 20 miles in training, on a hilly course with a fast finish. I could feel that long run in my legs into Wednesday. That run also came on the end of the two highest mileage weeks I have had in running, back to back. So maybe that zapped some of the zip in my legs and caused me to lose a little in the last few miles. It wasn't a total collapse, more like a slow erosion.

All in all I am happy with the day. It predicts a sub 3:00 in the marathon and I have three solid weeks of training left before the heaviest of marathon taper begins. I'll use them as wisely as I can and get ready for Boston. I am excited to race Boston but I will be happy when it is done.

Congratulations to all the Philly Runners who ran. I am guessing about 25-30 people from the group raced, which is really a great turn out for a mid-march 1/2 marathon. We took #1 and #2 in the male team competition, out of only three teams, but who is counting. A new member to our group also won the entire race with a 1:09. Way to go Chris.

Extreme Taper

Due to a number of reasons, some in my control and some out of my control, taper has been more extreme than expected this week. In fact, I am only up to 13 miles for the week and it is Friday. I was hoping to be somewhere in the neighborhood of 35 miles before the half-marathon on Sunday but obviously that is not going to happen. (I guess I could make it happen but that wouldn't leave me in any condition to race)

I did an easy 5 with Heather on Wednesday night and I had to DNR Thursday night. The plan is 8 tonight at an easy pace with some strides just to make sure everything is in working order and wake up my legs. 4-5 miles Saturday morning and it will be time to race.

I really am looking forward to the race. It has been nearly 5 months since I got out there to see what I can do, at any distance. With the extra taper this week I am definitely not going to hold anything back.

After Sunday it will be only two more weeks of hard training before taper begins for Chicago. I can't believe how fast it has gone.

Per my routine in marathon training, I got down to the group run early and put in three miles beforehand. My legs were still stiff from the runs over the weekend and for the first time in this round of marathon training I really felt like I had gotten myself to the edge of injury. My achilles had a pinchy feel to them and I kept things real slow trying to get them warmed up. I was glad I had taken a day off on Monday and that the week ahead was going to be a taper.

Things were feeling better when I met with the group and we started off at a fairly easy pace up Kelly Drive. Bike Mike, Craig, Chem Steve and I formed a little group, I had no intention of pushing the pace and luckily nobody else did either. We eventually got passed by Stevus and Chris but nobody took the bait and they pulled ahead.

Things got a little brisker by the end but never below 7:00 pace. 8 miles in 60 minutes.

1300, 11, & 20

I am a few days behind. Friday was a DNR. I got out of work around later than normal at 5:45 and Heather had dinner cooking when I got home. That was just enough to put my mind, which was close to to taking a day off, over the top.

Saturday morning I had to skip the normal long run to take the GREs. I'll say that I was very nervous going into the test and my confidence was not riding to high, especially when it came to the math section. Things seems to just get worse as I worked through the test and a horrible feeling of dread was building with each question. I debated not even reporting my scores when I finished the test, I'd come back and try another day. Thank God I decided to report. I clicked the report button and nearly fell out of my chair when I saw a 700 out of 800 in analytical and a 600 out of 800 in verbal. For a total of 1300. It was about the best score I thought I would be capable of, and that was if the planets aligned and God happened to be a great mood that morning. Needless to say I was happy.

Got home ate a late lunch and headed out for 20 miles. This 20 was doomed from the start. I had eaten a big plate of Pad Thai Chicken only 75 minutes before starting, my Ipod was nearly out of battery and wasn't going to make it through the run, and the thought of finishing 20 miles in the dark at 6:30 pm just didn't feel right. I bailed early on the route, opting for 11 miles in 81 minutes. I was happy with the decision when I finished.

I had a relaxing Sunday morning and got out the door at 10:30 for my run. Followed the same route as Saturday which was a basically huge tour of East and West Fairmount Park starting with the Bloody Nipple and ending with Lemon Hill with St Georges and Belmont Mansion in between. Got down to Kelly, bought a gatorade from Chief and headed down the path extension to the turn around. I passed Alex going the other direction. He was also in iPod land, we stopped briefly to chat and kept going. Once I got back to boat house row I picked up the pace and mile 17 into the wind 6:46, mile 18 with the wind at my back 6:26, mile 19 which was half with and half against the wind 6:26. I was totally spent and took it very easy for the last mile. 20 in 2:26.

Easily the fastest 20 I have done in training. I was happy to hit those splits at the end of this run. My calves were burning horribly 5 minutes after finishing. That's a feeling I haven't had in a while. This puts me at 70 for the week and 150 miles in the last 2 weeks. I have earned a good taper for the week leading up to Caesar Rodney.

After a couple fairly hard days in a row it was time to go out for an easy one last night. I wanted to stay away from flat boring existence that the River Drives turn into during marathon training so I went out on a Roxborough Loop. This route has gone from an exploration of the area's neighborhoods to a routine loop over the last year.

I kept the pace easy and relaxed, my legs felt kinda beat up, especially my left ankle. The area in front of my ankle bone on the outside of my leg has been a little tender over the past couple days and it showed up on this run. Nothing bad just nagging and reminding me to take it easy with each step. I'll take another easy one tonight, especially if it still feels that way.

Turned things around at summit and Ridge and made my way back. I passed a large group of runners heading the opposite direction on the other side of the street. I couldn't really make out any faces but I heard a "Hey John". I'm not sure if it was the Wissahickon Wanderers avoiding the slushy mess that must be in the park or perhaps Raymond running with another group that I don't know of. He lives up in that area somewhere.

I felt good by the end of the run, and almost opted for a few more miles but I'll save that for over the weekend if things feel good. 8.2 miles in 60 minutes.

The Mileage Diet..

...eat as much as you want and stil lose weight

I was told I am looking to lean by Heather last night, that means I must be getting in good shape. It's the same thing when my mother tells me I am looking to thin, I have put in enough miles to start looking like I need several good spaghetti dinners. Also, is "lean" just a nice way of saying I look emaciated, frail, like I could be blown over by a stiff wind? Maybe, but oh well it just comes with the territory.

Heather was right though after initially not dropping any weight in training, the pounds have been dropping a little over the past few weeks. Believe me I am using all my powers of mastication to avoid dropping weight but it is a losing battle. I go through granola bars, apples, oranges, clementines, pretzels and chips all at my desk. My meals at the cafeteria which were about $4-5 while not training jump to $7-8 during training. Thank god I love to eat. Being a few pounds lighter means that I have to push off that much less with every step, making me more efficient, it's not really a bad thing, to a point.

So I got home from work last night slightly hungry but I knew I had to put in about 14 miles so out the door I went. I ran repeat of a loop through Chestnut hill from a few weeks ago. At the same point in the run, about 5 miles in, I really got into a groove and picked up the pace. I charged the hills on the remainder of the run and although my legs were sore they were in good enough working.

At mile 12, just as I began feeling like I could keep this up until about 2 am my body started coming back to earth and fatigue set in. No problem, a couple miles to go, mostly on a steep hill down Shurs Lane made the last couple pretty easy.

14.3 miles in 1:44. Again another great run.

Monday I took it easy and ran a recovery run. 6.5 miles out and back from my house down Kelly Drive. I passed Heather on her run back home and she gave me the iPod. Running with some music is almost always better than without, especially on recovery runs. Nothing really excited, just trying to work out the aches and pains I had from the Ugly Mudder. 50 minutes.

Last night Heather and I went down to the group run a little early and put in about 4 miles. My legs weren't feeling so hot all day at work but once I loosened them up with the easy miles things felt good.

Started the group run and I could see that Ian was itching to speed things up so I joined him and decided to run how I felt. If the pace we were doing wasn't to much of a struggle I'd just keep it up. First mile in 6:42 and things felt good. Craig and new guy Chris were also with us so we had a group if 4 cruising along.

Ian was slowly increasing the speed, bit by bit so you can barely perceive it. I am not sure if this comes naturally for him or if he knows exactly what he's doing and is just seeing what happens. In any case it's a good thing because I know I wouldn't have been running that pace last night without it. Second mile in 6:30 and things were really starting to pick up. Turned around and mile 3 split was 6:24. Ian continued to speed up while Craig, Chris and I eased off slightly. We came through mile 4 in 6:34 and Ian was out of sight. Damn that 6:34 felt good, in fact Craig and I commented on how we were conversing at this pace and a year ago it would have been nearly impossible to chat.

I felt great in the last mile, so with 3/4 to go I picked it up to try and get under 6. Ian had dropped back to catch up with us so he and I pushed it up the hill to the Art Museum. I gave a decent kick for the last 50 meters and finished with some gas left in the tank. Mile 5 in 5:53. Much faster than I expected and just another good sign that my speed is increasing. 9 miles in 1:04

On to another topic. I had my first dream about the Boston Marathon last night. Leading up to the Baltimore marathon a couple years ago I had several bad dreams, for Chicago last year I don't remember any. They are always very similar, I get lost on the course or I arrive late for the start. In reality this is impossible, I guess I could be late but I am to worked up to miss the race or oversleep and being surrounded by hundred of runners on marked course it's hard to go off track. However, in my dream it seems real.

I start off just fine but then kind of lose my way. I eventually find the course again but I am either way ahead of all the runners because of a shortcut, or way back in the pack having lost valuable time. It's nerve racking and I am relieved when I wake up and realize it was only a dream. I don't find myself really worrying about the marathon when I am awake but I guess my subconcious mind has other ideas. I just hope the dreams don't turn into a regular occurence.

The Ugly Mudder 2007

The Ugly Mudder is a trail race run near Reading, Pa, a town about 50 miles Northwest of Philly. It is one of a slew of races in the area run by Ron Horn. Ron is quite a character with a great sense of humor that, I think, takes pleasure in making runners struggle through hills, snow and just about anything that makes them suffer a little. Luckily, runners are a group that kind of enjoys suffering so his races are very popular. The Ugly Mudder's name is fitting and the 7 or so miles can get very nasty depending on the weather, which normally isn't to nice in late February in Reading.

We got together a group of 10 Philly Runners for the race and I think they, like myself, didn't really know what we were in for when we signed up. Things were bad, just about as bad as I could imagine for any kind of running race. Before starting the run Ron said that "Winter trail running can be very difficult depending on how bad the conditons are. Today we have reached the pinnacle."

I wasn't planning on really racing this because of several factors including the conditions. About 0.01 miles into the race I was happy about that plan. It was ridiculous. 99.9% of the course was covered by several inches of compact frozen snow that went from slippery, to very slippery, to lacking friction. We hit the first hill and I was instantly on down on my hands, as was everybody else. I was grabbing trees, rocks, roots anything I could that we give me a little traction to get up the hill. The racers had spread out across this hill, up and over a little berm in a big line. I felt like we were some kind of invading force, in Siberia perhaps.

The down hills were often a controlled fall, sliding from tree to tree. At some points the downhills were so slippery that I just squatted as low as I could go and placed my hands on the ground. Sliding down the mountain like I had roller skates on. I couldn't help but laugh at the futility of the situation. 100's of runners squatting, sliding and falling down an ice covered hill.

I was passed by many people on the downhills. Obviously they had better sneakers, cleats, or bigger balls than I had. I was fairly far back in the pack and I was very content to pass some people on the level portions, hold my ground on the uphills and loss it all on the downhills. 1st mile 10:30, second mile... 10:30. I stopped at the water station at mile 2.2, moved to the side to drink some water and promptly feel on my ass.

Mile 2-3 was flat for a good portion and I was surprised to see it come in under 10:00. The rest of the way was up and down and icy and slippery and I was happy to just to stay upright. You were constantly on edge, throwing your arms up like you were in high-wire act.

The last portion of the race consists of climbing Mount Mudd, which is a very steep, leaf and tree covered hill that stands between you and the finish. It requires you to get on your hands and knees even in the best of conditions. Luckily, it was void of snow and I think it was actually the easiest portion of the race, my feet had traction.

7.25 miles in 1hr 11 minutes. 20 minutes slower than the snow free 2006 version of the race. I was a little put off that I didn't push my self to compete, but I counted myself lucky that I only had one bruise on my knee. The other guys I came with pushed harder and had the bloody knees to show for it. I have alot of respect for them running all out on a course like today. Especially Stevus, the man had on Nike slip-ons, circa 1998 and he still finished 8th in his age group.

Here is a few more images of the Philly Runners who came up for the race and a few scaling Mt Mudd.


The Philly Runner Group after the race, evidenced by Jerry's bloody knee.













Ben working his way up Mt. Mudd














Elizabeth blazing her way up the hill.















Me, with a somewhat scared look on my face for some reason.













This race will definitely be lodged in memory for years to come.


Overall a great week of running topped of by the insane race. 7 weeks till Boston.

Kinda Long Run

I'm just in from my long run this morning. In the winter I really do love sitting down to blog after my long runs. When it is sunny, the light is streaming in through the window warming up my seat, and my room. I have my cup of hot coffee, some good tunes, and the weekend ahead of me. All of this along with the fact that I have finished my long run for the week just puts me in a great mood.

I lead the Philly Runner group run this morning so I got down there early to put in a few miles beforehand. A 6.5 mile loop from Lloyd Hall up into Fairmount Park over South Georges Hill and back. The wind was bitter cold on the way out but felt great at my back on the return. I took my iPod along for this portion of the run to keep my ears warm and to keep me company.

I got to the Art Museum around 9:20 and chatted with all of the runners meeting up for the group run. Despite the cold weather over the past month and half we have been getting great turn outs to the morning runs. This is an excellent sign for the group, I can only imagine how many people were gonna see out there in May when the weather really gets nice.

Ben, Kev G, british guy who was in town for the day, and DC guy who was in town for the weekend started off together at the front and we fell into a 7:10 pace. This continued up West River drive into a fairly brutal head wind. When the wind is this bad on West River I can take solace in the fact that the same wind will be at my back on Kelly drive, that's about the only plus.

I like running with new people and out-of-towners. You get to roll through the normal barrage of questions including, where are you from, what do you do, do you race, what's it like there? This took up a lot of conversation and I found out British guy was an Iron Man many times over. I was kind of surprised, from his look I had him pegged as a runner only.

Once we crossed the Falls Bridge the pace really started to pick up. In the back of my mind before starting the run I was thinking about a fast finish if my legs felt up to it and my legs felt great, plus I had some company so things sped up. The last 4 miles got increasingly faster 6:40, 6:35, 6:32, 6:29. I felt great the entire way. I couldn't believe we were at 6:40 pace when I looked down at my watch. In fact, it felt very conversational. I gave a good kick to finish things up, and I really felt as if I could have gone 5 more at the same pace. 15 miles in 1:46.

Despite the higher mileage this week my legs feel quite good and I have been surprising myself with quicker than expected miles often lately. I can't wait till the Caesar Rodney half to see what I can do. With a little luck, good weather, and a good day I hope to hit a big PR.

The Thursday night group tends to really ebb and flow in numbers and last night was an ebb. E-Mike, Ian, and I were all that made it out on a windy but still warm evening compared to the weather over the last month. No one had mapped out a route prior to the so we made it up as we went along.

Started off slow down Kelly to Poplar and then it was up into the Park around the reservoirs I was feeling good at a relaxed pace and Ian and I started to pull away from E-mike a little bit. By the time we got to the Strawberry Mansion Bridge Mike was really slowing down and we swung back to see what was up. A bit of a hamstring pull he said. Mike, I hope things are feeling better today.

He shortcut the run a little and went down to West River to take it slow on the way back to the Art Museum, Ian and I continued on through the park. The pace picked up on the second half of the run but it was still comfortable, it has just moved from easy comfortable to fast comfortable.

I can tell that over the past month or so my easy pace has gotten faster. In the past it was around 7:30 but I think it has dropped into the 7:20 range and I can still run rather comfortably at 7:00 - 7:10. So my fitness has increased, but due to the fact that I haven't raced since the marathon in October I really don't know where I am at. I am racing the Ugly Mudder Trail run this weekend but the conditions of that race make it a horrible predictor. Last year I averaged around 8:20 pace and I was working my ass off.

After that is the Caesar Rodney half marathon on March 11th. I am heading into a little unsure on how to pace it. I have a general idea of where I am at so I think I may start off fairly easy over the first few miles and see what happens. I have my best races when I reserve a little at the start. After this race I should have a better idea of where I am at and the pace I want to shoot for in Boston.

Anyhow, the remainder of last nights run went by quickly and before I knew I was leaving Ian at Lloyd Hall and heading back to my car at the top of the Art Museum steps. I did a quick trip down and up the steps and I was done. 8.3 miles in 61 minutes.

I ducked out of work about a half-hour early yesterday evening, the sunny 50 degree weather was just begging for me to join it. As soon as I got home I donned my running apparel and got back out the door in about 5 minutes.

I had a 12 mile route planned through Fairmount Park hitting the usual hills and streets that would eventually dump me on Kelly Drive and back up to my house. The weather was all I hoped it would be and most of my run was completed in the daylight, a first for this year. I kept things at about 7:30 pace which was plenty fast for my tired legs. A little over 12 miles in 1:31.

Having a long run on Monday is really piling up the miles early this week and last night put me over 40. This leaves me 4 days to see how much more I can get in. I have a swim planned on Friday night but the chance of breaking 80 miles for the week might warrant a run. 8-10 tonight, 6 on Friday, 16 on Saturday, and 9 on Sunday including the Ugly Mudder trail run. It doesn't sound to bad right now but I'll see what my legs have to say about it tonight.

It is so much sweeter to run when the temps are in a certain range. I think it's different for each person but for me it is somwhere between 35 and 65 degrees. Runs during the the past month have been cold, usually well below this sweet spot. I still look forward to running but there is this pall of cold hanging over it, just taking away from the enjoyment. It's the same thing in the summer when temps are 85 and humid.

Yesterday for the first time since January 19th. (Yes I do have the temp recorded for each run in my log) the temp was 40 or above for a run and although my legs were tired there still was a bounce in my step because of it. I met up with the Tuesday nighters and I think they were all in a better mood beacuse of it as well.

Steve, Ian, Ben, Bike-Mike, and I floated along Kelly Drive at about 7:20 pace. Nobody was pushing the speed last night, everyone was content to chat and enjoy the weather and that was just what I was looking for. 8 miles in exactly 60 minutes.

The First 20

After pushing this run from Saturday to Sunday and then Monday it was finally time put in the miles. Luckily today was colder and windier than yesterday so I was in for a real treat. I mapped out a hilly route through Chestnut Hill and then Fairmount Park.

Started things off easy and quickly fell into a comfortable pace. No plans for a fast finish, or charging the hills, just wanted to run fairly easy and get it over with. I was shooting for a pace between 7:30 and 8:00.

The wind was strong but the route had many turns so I wasn't heading into it for to long at any point. The sun was out and although it was cold it is hard to hold back the more direct rays you get in late February, I could feel them warming my face and hands.

The snow/ice/crap made for a couple sketchy traffic situations but for the most part I had a clear path on the side of the road. Didn't feel great, didn't feel bad, just running and that continued for most of the run.

Finally got back to Manayunk and then down to the Falls Bridge for what this entire run had been building to, a trip up the Bloody Nipple. I was kind of in my own little daydreaming world and before you know it I was 1/4 of the way up, time to concentrate a bit and get moving. Got to the top and I was feeling it, not horrible, but I just wanted to be done.

Down Ford Road, hopped on West River and back to the Falls Bridge. I spilt a mile along this length and was pleasantly surprised to see a 7:15. It really felt like 7:45 pace, a good sign. Back to Main Street where I took Ridge all the way up to Hermit street. A nearly 3/4 mile hill that wasn't to pretty. I think I was making some tortured faces by the time I crested. Then it was down a streep hill and done.

20.1 miles in 2:32. 7:32 pace, better than I would have thought on a course that was probably my hilliest 20 miler. Not a bad way to start things off.

The Weekend

The week didn't end exactly as planned but luckily it wasn't do to running related pains.

Friday was easy. A little over 8 miles with Heather on Kelly drive. Fairly uneventful, just another windy and cold run on the drives. I think it was about 68 minutes.

Saturday I headed down to the group run with a plan to go up Kelly Drive and then go off on my own, or with whoever would follow, over the Bloody Nipple and back for 10. However I woke up with some stomach distress and I was a little leery about how the run was going to turn out.

I felt okay on the way out but I knew all was not right so I kept the pace fairly easy and stuck to the drives on the return trip to the Art Museum. As soon as I stopped the pain in my stomach kicked up a notch and I was glad I hadn't gone for 10 or more.

Got home and continued to feel worse. Within an hour I was in bed, stomach aching, just hoping it would pass. I abhor puking so I resist with every fiber in my being which usually means a couple hours of agony until whatever it is passes. This was no exception and before I knew it most of the day was gone but I was starting to feel better. I don't know what exactly caused the pain but I can't help being suspicious of the Indian food I had the evening before.

So as not to anger the stomach gods I ate only light food the remainder of the day and my mind was already debating if my 20 miles on Sunday would be bagged. I woke up Sunday morning feeling fine and I mapped my route out for the 20. Common sense eventually won over and I decided hold of the 20 miler till tomorrow which because of Presidents Day I have off. Instead I ran an easy 6 on the drives and thanked myself many times for the wise decision to hold off the 20 miles. I just didn't feel like I had it in me.

54 miles for the week with a swim. I would have been close to the goal of 70 with the 20 miler today but I guess that will have to wait till next week.

I got down to the Thursday night run early and put in 5 miles. Looking at the temps I am always expecting to freeze my ass off but if your dressed correctly you feel great. With the exception of some snow and ice, training for a winter marathon isn't that bad. In fact, I think I prefer it over fall marathon traning. Had it been a year where we got 3-4 major snowstorms I might be singing a different tune but it isn't.

After 5 miles I met up with Ian and his friend who had just borrowed a sled from one of the kids on the Art Museum steps. He was flying down the steps, catching air at several spots and I was waiting for a horrific crash at the bottom but he came away just fine. E-Mike, and Steve-K were also there for 9 miles through the park.

Things started easy and picked up along the way, never to fast but enough to get me huffing a puffing a little. 14 miles in 1hr 44min. These 14 miles runs are nearly feeling routine.

Frozen Stuff

The snow/sleet/shit has put a damper on my running. I got in 5 miles with the group at a very easy pace on Tuesday night. The footing wasn't great and my legs were tired so I was content to plod along on my own and relax. I joined up with Tim and caught up on a things over the last 1.5 miles or so. I did about 2 miles total before and after the run for 7 miles in 50some minutes.

Yesterday, after an internal debate much of the morning, I decided to forgo my planned 14 miles due to the crappy weather and take a trip to the pool with Heather. Mostly easy stuff with a lot of work on my technique after some tips from Heather. I am still working on a flip-turn which I think is going to be difficult to make a very smooth operation. I am successful about 1 in 5 attempts right now. I didn't really count, but I am guessing about 35 - 40 lengths.

Tonight I hope to make up for the missed 14 miles yesterday. I am also still shooting for 70 miles this week so that means some heavy running through the weekend. It should be fun in this fridgid weather. I am officially ready for spring.

Hitting my Stride

I started last nights run with a real spring in my step, my legs felt good at work all day and it carried into my run. Pearl Jam’s “Yield” album was playing on my iPod and my pace was quick heading down my block on my way to the Bloody Nipple and Fairmount Park.

I didn’t feel like I was flying but a nice brisk pace, as I headed up the bloody nipple I kept the pace up and cruised over to Ford Road. I was running a little hard but I felt good and knew the weather over the next couple of days was going to make any speedwork very difficult so why not just enjoy it.

Up Chaminoux to South Georges to North Georges where I made a left, crossed Belmont, and pushed my way up Belmont Mansion back to Chaminoux. I felt strong, and fast, just in a great groove not really pushing it but going quickly anyway. I decided to slow down a bit on Belmont Mansion but it only lasted about 100 meters and I was right back up to speed.

I made a right on Ford road, down and up the hill then a left on Greenland to add a loop that I needed to get the run over 10 miles. When I got back to Ford Road, I glanced at my watch and saw that if I could get home in less than 22 minutes I would break 1:10 for 10 miles. I didn’t really know exactly how far I was from home but 22 minutes seemed possible if I kept up the pace.

Followed my route back to the Bloody Nipple, I was flying at this point pushing down hill, glancing at my watch for time checks. If I can just get across Falls Bridge with 10 minutes left, I should break 1:10. I got across Falls Bridge with 12 minutes and I started was thinking, how far can I go under 1:10.

For the first time during the run, I really felt like I was pushing myself, I was at what felt like tempo pace but I’m not sure. Back to Ridge Ave, up the steps to the train station, under the station, up more steps, and then the final hill up to my house. I was all out going up the hill, my legs were tired but I was getting excited about the time I could post.

67 minutes flat. I ran upstairs to G-map the route. 10.3 miles. 10.3 miles in 67 minutes, 6:30 pace - on a training run that I wasn’t really pushing till the end – the day after a 14 miler – on a hilly route. I could not believe it. In fact, I measured the route again to be sure. The effort I put into this run just didn’t seem to justify the time.

To put this time in perspective, it is faster than I ran Broad Street 2 years ago, when I of course was going all out. It predicts a 3:02-3:03 marathon and it was a training run on a hilly course the day after a 14 miler. Yes, I know I already mentioned that but I can’t help it. I think the tempo runs over the past several weeks along with consistent mileage and couple of days off over the weekend just came together for a great run. I hope I can keep this going.

I got home ealrier and in better shape than expected from my ski trip over the weekend. The skiing was fair. Some trails were decent with some packed powder, others were a field of ice, I hate skiing on ice.

I was out the door within an hour of coming home with a route planned up to the top of Wissahickon Park and back. For the first time in a while I could feel the sun warming me when I got out the door. It had a little oomph behind it instead of just being a giant light in the ski. I was happy for the change to shorts and one layer under my running jacket.

After a couple days off my legs felt good and my pace stayed on the faster end of easy most of the way through the park. When I got to the top of the park, instead of turning around, I made a right and ran up to Germantown Ave. Made another right and went up the hill past Chestnut Hill College. I have heard Seebo mention this hill in his blog before but never reallt knew what he was talking about until yesterday. The hill is never horribly steep but it just keeps going and going. You can't see the top from the bottom so each turn you make you realize you have a lot further to go.

After the hill I was in familiar territory of late, winding through Chestnut Hill. The sun was till shining and I was in a fine mood cruisining back towards my house, happy that I was getting a decent run in to end the week.

14 miles in 1hr 43 mintues. It gave 48 miles for the week on 4 days of running and miel swim on. Not horrible, but could have been better.

An easy Thursday with the group. Heather joined us again and that tends to keep the pace on the slower end which was fine with me. My legs were feeling pretty dead and 8:10 pace was perfect. It was an exact repeat of last Saturday's run through the park. 8.8 miles in 1 hr and something.

I was goign to try and get out the door this morning knowing I wasn't going to have a chance to run this evening or Saturday but I couldn't get my behind out of bed. Just the thought of temps in the teens when the bed was so warm made it next to impossible. I'll have to just deal with a low mileage week because even if I can get decent run in on Sunday I am not going to break 45 miles.

A little rest up before I push into the heavier marathon traning that is going follow. After this week only 9 more to go.

Chestnut Hill and Mt. Airy

Another chilly evening run last night. The weather just doesn't have me excited to get out the door but once I am 2 miles in everything is fine. I did generally the same route from my 12 miler last Wednesday with the addition of a few twists and turns to get me over 14 miles. Up through Mt. Airy into Chestnut Hill.

I like this route, a lot of residential neighborhoods, generally freindly drivers, and a good bit of people out and about despite the cold weather. It also takes me down a lot of streets I haven't seen before and past a lot of giant houses that make me wonder if they are a residence, or a funeral home, or maybe some kind of publice building... nope that's another giant house.

Things were slow at the start and I just couldn't get into a good rythym but eventually I warmed up and kind of went on auto-pilot. By mile 5 the pace was picking up and I went with it. Pushing myself to keep up a good clip, charging the uphills and speeding on the downhills. I am not positive but things felt generally under 7:00 pace from mile 5 to about mile 12.

The last couple miles were at a relaxed pace and my legs were tired. It was a nice feeling though. To be able to push it, after tempo on Tuesday, on a long hilly run in the freezing cold made me feel good. Also, this is the longest I have ever run midweek. Hopefully this will make up for the long run I am going to miss this weekend. 14.4 miles in 1hour 45min.

Last night was another frigid Tuesday night run with the group. A similar cast of characters went out quickly with the addition of Craig. Craig and I were shooting for 6:25 pace and I think everybody else was along for the ride. Things have sped up at the gropup runs lately. We had 6 guys cruisng along at 6:30 pace or better.

We came through the first mile in 6:23, second in 6:25 and I was feeling good. third in 6:22 and I was dragging, fourth in 6:22 and I was feeling better again. We picked up the pace on the last mile for a 6:07.

It was great to evenly split the miles, we nailed our pace the entire way and still had some gas left in the tank to pick it up over the last mile. Any doubts I had about Craig's training leading up to Boston were blown away last night. I think he finished these miles in a little btter shape than I was.

This is my 5th tempo run in as many weeks and it is the most consistent I have been with speed work in any of my traning. Usually these workout come sporadically based on how I am feeling, this time I am making a point of getting the workouts in. However, I do think it is time to throw in a little time on the track to sharpen things up and see if I have improved since my trips there in December.

The First Mile

I am getting a little hooked on this swimming thing. My legs felt good last night and I know that a ski trip this weekend is going to make high mileage difficult but I still opted for a swim over a run. I guess temps in the teens with winds to boot made the decision a little easier as well.

I haven't swam a mile yet and last night I figured I would go for it if I was feeling good. I was, so I went for it. I did it in sets of mostly 6 - 10 lengths, a stretch that seemed impossible a month or so ago but now is fairly easy. I spend less time concentrating on my breathing and form, so my mind is actually able to wander a bit like it will on a run.

It's a little odd swimming at the gym There are large windows at one end of the pool that look right into the the machine and stretching area of the gym. I sometimes feel a bit like an animal at the zoo when people are staring in or maybe I am the one staring out.

Heather said 72 lenghts of a 25 meter pool are one mile. As I was swimming my mind was going over the math and 72 lenths seemed to far. 72 x 25 = 1800 Meters. I guess I swam a little over a mile. I than started thinking that maybe it was a 25 yard pool. That would mean each length is 75 feet and 72 x 75 = 5400 feet. Still a couple lengths more than a mile. Not to give a math lesson but I just wanted to get the numbers down to make sure it made sense.

Anyhow, a little over a mile. Made me happy. I was definitely tired by the end but I don't think going further would have been a problem. Al this swimming could lead to a half-ironman if I am not careful

Week 5

Another week of training done and now I am 1/3 of through my 15 weeks of training. It was a good week all around with a decent tempo run on Tuesday night and some marathon pace running on Friday afternoon.

Saturday was a cold morning and I threw on an extra layer to keep me warm. I ran about 4 miles prior to the group run and then joined Ben, Craig and Kevin G for a familiar route through Fairmount Park. When I first started my legs weren't to happy but as I warmed up so did my legs and they eventually found a good pace. About 13.3 miles in some undetermined time so I am calling it 1hr and 43 minutes to give me a conservative pace.

I felt some tightness in my quads which is a totally new thing for me but it was nice that it was somewhere other than my calves.

I got up and right out the door for 10 miles this morning, knowing that if I delayed even a little bit I might find an excuse to miss the run. From the start it was slow run and the 19 degree weather didn't help matters. I went up the path through Wissahickon Park. The rain and cold weather must have been timed just right to make half of Forbidden Drive an icy mess. I stuck to the side as much as I could and stayed light on my feet. This also didn't help my pace.

Saw Seth and Raymond on the way out along with many other runners. It's great to see so many people in the park on a frigid morning. One thing I didn't see were any bikers I don't think there was any way they could have stayed upright with all of that ice.

My energy level was very low and although my legs felt pretty good I just couldn't get any speed going. I resigned myself to try and keep 8:00 pace for the run. No big deal, I just wanted to get the miles in so I could break 65 for the week. 10.5 miles in 85 minutes. I didn't even hit that 8:00 pace.

A grand total for the week of 65.3 miles which is a new high. I swam 45 minutes on Monday night as well. All of this with a cold, that means I have no excuse not to hit 70 -75 miles later in training.

Went out with an expanded Thursday night crew yesterday evening. E-mike was back, along with Jerry who is often out on Tuesday nights and Steve K who is back after a soccer injury to his calf. Heather joined us too, after some coaxing and promises that we wouldn't go to fast.

8 miles through the park at an easy pace. The pack was really spread out due to a big difference in peoples pace and I hung back with Heather for most of the way. With about 3/4 mile left to go on MLK I could see Alex and Jerry ahead and even further out Ian and Steve. I was itching to try and catch everybody for a little speed at the end of a slow workout, so I took off. Nobody was really running to quickly and I reeled everybody and then just about sprinted up to the Art Museum for 8 miles in 63 minutes.

I took a mental health day from work today and worked my little cold that sounded much worse than it actually was on Thursday at work, into a Friday off. For the most part I tried not to be lazy and got stuff done around the house and errands done around town.

I also got out for a fairly long run through Fairmount Park. I didn't want to make it another easy run but I wasn't really sure how I was going to feel so I took off at a relaxed pace and let the run follow the way I was feeling.

My house to the Bloody Nipple which I took at a pace that left me panting heavily at the top. When I got to Chamonioux I ran the length from Ford Road to Belmont Mansion at about 6:10 pace. I took a moderately easy pace over St. Georges and down Lansdowne to the Girard Bridge. My pace steadily increased as went through East Fairmount Park and I was really cruising as I headed down Ridge Avenue towards East Falls. The final two miles were probably around 6:40 pace. 11 miles in 78 minutes.

A little over marathon pace for 11 miles. A great run and surprisingly my legs feel good afterwards. Depending on how this weekend goes this could turn into one of my best weeks of running. Not that I had any single workout that was incredible but I have been piling up some longer runs and my legs feel great. We'll see how the weekend goes, don't want to get to far ahead of myself.

I was still feeling under the weather when I got home from work last night. Just drained and tired after an early, early morning ride to the airport for my folks and this damn cold. 12 miles was on the schedule and I was going to try and stick to it.

I headed out the door not long after getting home from work and went for a loop out through Mt. Airy and Chestnut Hill. It was a welcome change from Kelly Drive. I mapped out a few different routes but it seemd as long as I got to the intersection of Germantown Avenue and Chestnut Hill Avenue I was going to get at least 12 miles.

I think this intersection is also the highest point in the city so it made for a gernerally uphill run on the way out and a downhill run on the way back. The pace started easy and didn't get much faster.

A little over 12 miles in 1hr and 34 minutes. I got home ate some food, watched 10 minutes of TV and went to bed. Luckily I woke up feeling better.

Conversational

I haven't posted since Sunday and it has only been two workouts but it feels like I have a lot to catch up on.

Monday night I went to the pool again. I broke the first 20 or so laps up into sets of 2 and was struggling a bit. I couldn't seem to get into a groove, a problem I had my last time at the pool too. I figured I must be doing something wrong because I really shouldn't be going backwards two trips in a row.

The pool then got busy and for whatever reason this allowed my mind to wander a bit and I wasn't forcing things. I had to share a lane and it made me turn around the laps more quickly, suddenly I was just cruising along. I swam the last 20 laps with barely a break and felt good. Then hopped in the hot tub and stretched things out while I was in there. You really can't feel looser than stretching out in a hot tub after a decent swim.

I woke up Sunday morning with a sore throat and after a couple of days denying that I was getting sick I had to face facts. It still hasn't turned into anything major and luckily it didn't really effect my run either.

I wasn't planning on going fast as on the past few Tuesday's but I started out with Ian, my legs felt good, the conversation was comfortable and before I knew it we were way out in front at about 6:45 pace for the first mile. Things just slowly increased in pace from there. A very subtle increase that got us to about 6:20 pace by the last mile.

The thing I was most excited about were the miles in between. At 6:25-6:35 pace, I was holding a conversation. It is definitely the most comfortable I have felt at those paces and I feel like it is a definite improvement. As I mentioned to Ian over the last couple miles, the run led me to believe that I should able to hold 6:25 pace for a half-marathon. That would put me at a 1:24 for the half and leave me sitting pretty for sub 3:00 at Boston. We'll see how things go.

After finishing up I ran the 5 miles home. I felt great, it started to snow and I was getting excited again about training again. My goal is 65 miles this week which would tie my high. I had been looking at that mileage with dread but I am starting to look at it as more of a challenge and a chance to push my body to where it hasn't gone before.

One last thing to an already long post. I was thinking back to Chicago, and for that matter Philly 2005 marathon training on my run home. During those training runs I must have pictured crossing the finish line with a qualifying time, 100's of times. Picturing the feeling of joy, when I crossed, the satisfaction and enjoyment of completing a goal. I need to conjure up a new mental image of 2:5X on the clock for Boston.

Week 4

I ran a very easy 8 miles in 63 minutes yesterday to wrap up another week of training. Due to the missed run on friday night I fell short of my 60 mile goal for the week with 54. That is 54 miles with a swim though. I don't really count the swim as much but it is better than 54 miles and nothing else.

My calf was still sore but held up fairly well during the run. It also felt better when I finished than it had when I finished the run the day before. I'll just keep an eye on it and won't do anything stupid so it gets worse.

Loop the Loop

I bagged my run on Friday night for no good reason other than I didn't really feel like it. By 10:00 I was regretting it but I was heading out the door then.

I am less focused in my marathon training this time around. I still feel like I am doing well overall and that my fitness is increasing I just don't really seem as into it. I can remember training for Chicago, it occupied a lot of my thoughts even when I wasn't running. Now I really just don't think about it so much. It's just something I am doing. Maybe it's beacuse I am often thinking about several other things that have gained importance and training just gets pushed to the back a little bit. I can't really decide if it is good thing or a bad thing.

Also, qualyfing for Boston had been a goal of mine for for a couple years. Boston seems sort of like the spoils and even though I want to do well, possibly going under 3 hours, it just isn't as important to me. I'll just keep putting in those miles and see how things go.

I headed out early on a cold Saturday morning to put in some of those miles today. I was shooting for 16. To me 16 miles really is the cross over into a long run from a kinda long run. I joined up with Jaime for the first 4 and we went up Kelly Drive at about 8:15 pace. The weather was cold but calm and I really felt good. We reached the Falls BBridge and she kept goingwhile I turned around to go back for the group run that I was leading this morning.

I ran back at a much quicker pace, somewhere in the 7:20's I was surprised by the turn out for the run on a cold morning, around 30 people, with 4 new people. After chatting for about 10 minutes we were off and I fell into pace with Ben and Kevin G. Things stayed relaxed soemwhere in the 7:45 range on the way out.

After crossing Falls Bridge I ran the length of Kelly Drive for the 3rd time this morning. Ugh. However, this time wasn't so bad, the conversation was flowing back and forth between Ben and I. With about 2 miles left Ben said I can't believe this is your second loop, and I thought "Holy Shit, your right, it is." I felt really good. In fact upon finishing I really didn't feel that bad at all. These long runs get easier and easier every marthon training cycle.

Anyhow, the last few miles were in the 7:20-7:30 pace range and I wrapped up 16.8 miles in 2hours and 7 minutes. My longest run since Chicago and it makes over 36 miles on the river this week. That is way to many.

Only one problem was with my calf on my right leg, I could feel it tighten as soon as I started the second loop and it was sore when I finished. It is very tight now and depending on how things feel tomorrow I may swim instead of run. It's always my damn calves.

Just Right

I met up with the Thursday Night crew on what was supposed be a cold and windy evening. I went so far as to get out the stretch pants and ear muffs in anticipation of the weather but hanging out with Ian and Alex before the run things just didn't seem to bad.

Elizabeth, Beth and Kevin J with Silas in his cozy plastic covered stroller (the "terrarium" as someone noted and cracked me up) got there a few minutes later and we took off on a long loop through Fairmount Park that included St. Georges and the Strawberry Mansion Bridge. Things were chilly but I was comfortable and from the start I was enjoying the run.

By the time we crossed the bridge and got into a West Fairmount I was feeling downright cozy in my winter gear. Alex and I had fallen behind the others and we chatted as we moved along at an easy pace. I felt like I could have gone on for another 10 miles. 9 miles in 72 minutes.

After a little post run banter I ran up the steps to my car and noticed snow coming down in the lights around the Art Museum. Seems like our run wrapped up just before it started coming down. I'd really liked to catch a snow run at some point, we'll see if the winter will cooperate.

My heart again was just not into the run last night. It is something about knowing I have 12 miles in front of me in the cold and dark that makes it difficult to generate much excitement. These mid-week long runs were nicer in the summer time when I took the opportunity to explore Fairmount Park in the warmth and in the sun. (of course over the summer I was bitching about the heat and humidity but a couple months of running in the dark can really temper these bad thoughts.)

My route was on the very familiar Kelly Drive from my place down past Boathouse Row and nearly to the end of the path exstension. I put on my iPod and just let my mind wander. I felt fairly good for most of the run, the last couple miles were tiring and my legs definitely slowed the pace but overall it was a decent run. 12 miles in 1hr 32 minutes.

For the third week in a row, the Tuesday night group run was just as fast as I hoped it would be. The weather was cold but comfortable, and the wind was much lighter than it had been the week before. I again got there early and did a little over 3 easy miles prior to the run. I really enjoy these early miles, it is like a warm-up before a race. I can take it easy and get myself ready for a hard 5 miles.

There was a large fast group this week with Ian, Stevus and Cole at the run. Having three guys there that you know are faster than you guarantees you’ll have some people to urge you along. As expected there wasn’t much a of a warm up and the first mile was in 6:29.

I tried to push a little harder in the second miles to get between 6:15 and 6:20. and over did it. Mile 2 came in at 6:08. I felt good though and tried to lay off the pace just a little bit so I would be able to hold up this tempo pace the entire way.

Mile 3 was in 6:12 and this included the turn around which always adds a few seconds. At this point Stevus and Ian pulled ahead a little ways and Cole had fallen off a little ways. I kept my eyes on the two in front and tried to keep the pace up over the fourth mile. Things were getting difficult and I really had to push to get a 6:16. I was right on track.

I eased off and ran a slow quarter mile to get my mojo back and then picked it up again for the last ¾ of a mile. The last mile was in 6:30. 5 miles in 31:37. Just 4 seconds slower then last week but I split the miles more evenly than I did a week before.

Week 3

Week 3 of marathon training is complete. I ran little over 5.5 miles in the Wissahickon Park to end a decent week of running. I felt surprisingly good and had to reign in my pace a few times to keep it an “easy run”.

Goal for the week was 55 miles, and I ran 55 miles in 6 days. Tempo pace and lower on Tuesday night and a nearly marathon pace 8 miler on Friday night.

I have also gotten accommodations arranged for my trip to Boston. A train ride up on Amtrak, which I haven’t ridden in about 17 years, and a hotel room a subway ride away from the downtown. English Mike and I are making the trip together; hopefully we can get a few more on the train.

Damn Wind.

I got out the door a little later than normal for a Saturday long run and followed a route that took me through a portion of the Wissahickon Park - East Falls - Fairmount Park and ended on Kelly Drive.

Things started well and the time and distance flew by. I ran up Ridge Avenue into Fairmount Park and couldn't believe I was already 40 minutes in. I took the long way behind the playing fields through the park and then detoured onto Lemon Hill for a couple hills.

Got to the Art Museum and at this point I was feeling a little tired but not to bad. The hard run from the night before had taken a little out of me but I only had 4 miles to go. I caught a few gusts of wind on the way out but for the most part it was behind me. I knew it was going to be a tough run up Kelly Drive with the wind directly in my face.

It sucked! Boat House row sucked, the stretch from Girard Bridge was utterly horrible. The wind was strong and relentless, whipping up white caps in normally placid river. My hands, which are always a bit of a problem in the cold, were getting numb depite two pairs of gloves and other areas that I won't mention weren't fairing to well either. I couldn't wait to be done.

Things subsided a bit on the stretch before Falls Bridge but after I crossed for the last mile home it smacked into me again. The wind aggravates me when it gets like this, I actually start to get angry that it is ruining my run and making things miserable.

I knew there were going to be a few runs like this over the winter so you just have to deal with it and put in the miles. I was happy when I got to stop. 15 miles in 1 hour and 53 minutes. The 7:30 pace was a little surprising, I thought I was a good 15 sec/mile slower.

Despite missing my swim on Thursday night because I didn't realize until I got into the pool area that they had an aerobics class starting in 2 minutes that was somehow going to take up the entire pool, the week is going well.

When I got home from work tonight I really wasn't in much of a mood to run. Usually I am looking forward to, or I am at least indifferent to, a run. Tonight was a "I don't feel like going out there" night. I know from experience my best bet is to get out the door as soon as possible, so that's what I did.

I ran a familiar route up through Roxborough, weaving my way among the neighborhoods and generally staying West of Ridge Avenue. It's a fairly steady up hill from my place until the turn around 4.5 miles in.

The way home is mostly downhill on Ridge Avenue and if I am having a good night this usually translates into some quick miles as I dodge cars and pedestrians on Ridge Avenue back towards my house. Tonight was a good night and I was flying down Ridge Avenue somewhere in the 6:30 pace range. The slight downhill makes this pace feel easier than it really should be and it is just fun.

What had started out as a "I don't feel like going out there" had turned into "I wish I had a few more miles to go".

Finished up with 8 miles in 56 minutes.

After being scolded for not wearing long pants to run in the freezing cold (or normal temps depending how you look at it) I got out the door for a trip to the Art Museum on Kelly Drive. I have to admit that I was shivering over the first mile or so but the rest of the way was warm and toasty with just a light sweat, exactly the temp I like to be. The lack of cold has thrown of my winter running gear and I was over dressing on a few runs, I think I have it figured out again.

I made it a point not to look at my watch the entire way and just run at what I felt was an easy pace. It was a night when my stride felt just right and I floated along and enjoyed the music on my iPod. Josh Rouse’s album “Subtitulo” was the perfect background for my relaxed mood.

I did a loop around the steps when I got to the Art Museum and started the return trip. Yelled at myself for speeding a few times on the return but within a couple miles of home my tired legs made any more yelling unnecessary. 10.7 miles in 81 minutes.

Speed

I did an easy 7.5 miles with Heather on Monday night, down Kelly Drive to the Amtrak Bridge and back. The pace was easy but I never really felt to good. My right leg was stiff and it didn’t loosen up. It was tight the rest of the night and I was debating making Tuesday an easy night instead of a tempo run.

I parked at the Art Museum Tuesday night to put in a few extra miles before the group run. The evening was colder than it has been with a stiff wind from the east that is the norm in the winter but it has been lacking this year. I went out at a comfortable pace and felt good, no sign of that tightness in my leg.

Warmed everything up for 3 miles and then joined the group. There wasn’t anybody there to join me for tempo pace and I thought I would be going this one alone. Feeling better, I was determined to get a good workout in but some company would be nice. Just before the start of the run Stevus and new guy Cole popped up. I was in luck.

Cole is a damn fast runner and would be perfect rabbit as long as he didn’t go out to fast. Even if he did at least I would have somebody to run with the first couple miles and then I could just try an hang on. We got off to good pace from the start and the first mile went by in 6:40. The wind was blowing hard in our faces and it made it difficult to pick up the pace.

Second mile went by in 6:28, which was getting closer to tempo pace. Third mile was in 6:26 not much quicker but we had stopped to turn around. Now the wind was at our backs and things picked up, fourth mile in 5:59. I thought we were at 6:15 – 6:20 pace and it was feeling a little difficult. Now I know why.

I jumped from above my tempo pace to below my tempo pace over two miles and was thinking of slowing down a little for the last one. That went out the window with my quarter mile split in 1:27. What the hell, I might as well just keep it up and get this over with as soon as I can. Although I didn’t specifically ask him to Cole was leading me perfectly staying a few strides ahead and this urged me up to the Art Museum for final mile at 5:54.

31:33 for the 5 miles. My fastest Tuesday night run to date! This is also only 15 seconds slower than a 5 mile race I did in February last year and I ran that race all out without 3 miles beforehand. It was also the first time I’ve strung 2, sub 6:00 miles together in a training run.

I was ecstatic at the end of the run. In the past several months, I’ve just felt like the speed wasn’t there. I wasn’t as fast as I had been and it wasn’t getting any better. It is most likely in my head but I had not completed any runs that made me feel otherwise until last night.

One thing I hope to change though is my pacing. I averaged 6:19 pace for the 5 miles, which is right in tempo range, but none of my miles were at that pace. I’ll try to stay between 6:15 – 6:20 for 4 miles next week. A more even pace will make for a less strenuous run and will probably work my lactic threshold a little better like these runs are supposed to.

One last thing. I just saw that Ryan Hall at 24 has shattered the American half-marathon record with a 59:43 in Houston. Wow. From what I could find on the internet it looked to be the 6th fastest time ever at that distance. Amby's Blog.

The Weekend

I had a rather busy weekend. Nothing to exciting I just felt like I moved from one menial task to another. How is it that I always feel like I have a lot of odds and ends to complete to keep my life, house, and work in order but my roommate can spend 80% of his free time playing video games and still everything is fine? A mystery.

Friday night was again in the pool. It's fun working on something else besides running. Swimming is new, unexplored, I really have no idea what I am capable of and just getting in the pool is making me a better swimmer. I can see gains every time I go. I swam about 60-65 lengths in a little under an hour. Nothing non-stop, just sets of 2-5 laps.

Another thing about swimming is that you get a good workout but afterwards your body really doesn't feel it because of zero impact. I feel looser and comfortable when I leave the gym. Puts me in a great mood.

Saturday morning I joined up with Craig and Ian in front of the Museum. It was overcast and warmer than the clothes I had put on so I was sweating a couple miles in. Luckily I could take a few things off and get comfortable. Ian turned around after the sudden appearance of Kev J behind us, with fogged up glasses and baby in front at about mile 3. Craig and I continued on through Manayunk and over the Green Lane Bridge to Belmont Ave.

We hit the three hills, that Craig refers to has the three bears. They start hard and get progressively smaller Papa, Mama, and the baby. Craig and I weren't flying but we took the hills at moderate, even pace. I don't think my legs were up for much more than that.

We then cut down Ford Road into Fairmount Park, down Belmont Mansion, over South Georges and then to the Girard Bridge and back to the Art Museum. 14.1 miles in 1hr 50 minutes. I felt fine the rest of the day. It's good to know I can run 14 and really not feel any effects, such as being run down, or achy for the rest of the day.

Sunday I set out around 3:00 for at least 6 miles. If I felt good I was going to go further, if not I could just do 6 and be happy. When I got to the turn around for 6 miles just under the Columbia Bridge on Kelly Drive I felt good to go to 8 miles. When I reached 8 miles I figured I might as well just go the rest of the way to the Art Museum and make it 10. 10 miles in 78 minutes.

51 miles for the week with a tempo run, hill workout and a swim. Better than I had hoped.

I forgot how nice it can be running on a calm cold night. With all of this warm weather around these nights have been few a far between.

I had a long day at work and my planned workout as soon as I got home had to be pushed off so I could drop Heather off at the airport. This meant I didn't get out the door until after 8:30 and although I really don't think about skipping a big workout when I am in marathon training my mind went there for second or two before I got out the door.

I planned a 10 mile route through Manayunk and East Falls that involved a lot of turns and a lot of hills. Thankfully I got into a good groove almost immediately and my mind wandered as I tackled the route and the music on my iPod kind of went into the background. I didn't kill myself on the hills but ran them hard enough to make me seriously thinking about walking when I got to the top.

The air was calm and cold and I had just enough clothes on to get a very light sweat going but still be comfortable. Up and down the hills back forth on the streets, I was really enjoying it.

I was running down Ridge towards the hill at School House Lane and I was really not paying attention to the road. Staring at the limousines parked at Ali Baba Limo I didn't even notice the slight dip in the sidewalk for their driveway. I caught it with my foot and despite my best efforts took a good spill, cutting up my knee, tearing a hole in my glove, added a few more scratches on my already worn iPod.

I jumped up with no real problem just a little angry at myself for falling and happy that there weren't any people around to enjoy my tumble.

Finished up the rest of the run without incident. A little over 10 miles in 77 minutes. I expected to be a little more drained on this run but found myself with just as much energy at the end as I had at the beginning.

A Full Year

I was just looking back at my blog and realized yesterday marked a full year of blogginf for me. How time flies. I really never thought it would last near this long but I guess I really like getting this stuff down.

Easy miles last night with Heather along Kelly Drive. There was this odd coldness in the air that made my face a little numb, especially when I was running into the wind. This might be the winter thing I have been hearing all these rumors about. A warm weekend coming up but I don't think we are escaping winter after that.

Really easy pace the entire way which was just what I was looking for. 9.5 miles in 80 minutes.

Tuesday Tempo

I hustled home from work to get to the Art Museum in time to join up with the group. The plan was a fast 5 miles, the last few at tempo pace, and then a few miles cool down.

I set out at a quick pace with Stevus and Ben. First and second mile at about 6:50 and I was feeling good. At the turn around I started picking up the pace to what I hoped was about 6:20 and Stevus and Ben joined me. Third mile in 6:35, about what I expected. Fourth mile in 6:16 and I was starting to feel it. I glanced over at Steve and he looked like he was effortlessly moving along I couldn't help but feel more disjointed and less fluid with a choppy stride. Probably 75% in my head and 25% true.

Fifth mile in 5:57 and I was glad to be done. After chatting with the group I ran 2.5 extra with that guy who joined us last winter for a lot of runs and has completed about 2 marathons a year since 1978 and is still in great running shape but I can't remember his name.

We traded a few marathon stories, his story base of course being about 10x mine, and he told me about his first marathon in Yonkers and how he did what he thought was "hill tranining" on the ramps leading to the boardwalk in Wildwood NJ. He was sadly mistaken when the course turned to huge rolling hills for the last 9 miles. The finish line was guy pointing at the runners to run between two steel mesh trash cans.

He has been doing marathons since running boom really began in the late 70's and we discussed how things have changed. Interesting stuff.

7.5 miles in 52 minutes.

First Week

The first week of marathon training is officially complete. I am enjoying the focus that a target race gives me, I tend to stray from the plan when I don't have a race on the horizon.

Did an easy 8 on Forbidden Drive out to Valley Green and back. The park was fairly crowded with many people out enjoying this November like day.

My legs felt a little beat up this morning but it didn't seem to effect my running at all. I felt pretty good the entire way. I think my leg aches might have more to do with my attempt at changing the rear brakes on my car and rotating the tires then running.

41 miles for the week all moderately easy and 45 minutes of swimming. Right on target.

Firday night I made it to the pool after work. I found myself actually looking forward to the swim during the workday and I wasn't disappointed. I did a few sets to a total of 50 laps or 3/4 miles in 45 minutes. That puts me at a whopping 1 mph average but I took breaks between laps depending on the set. It was nothing spectacular but I am happy with the way I am improving and it felt like a real workout.

Saturday mornning I joined the group and asked Craig, Ben, and Stevus said they would join me a for around 12 up through Fairmount Park instead of 8. Luckily, they said yes and we were on our way at the front of the group. This would be my first official "long run" in traning for Boston.

The chatter quickly turned to the Boston with Craig, Kev, and I running it for the first time this April and Seebo describing it for us having run it several times in the past.

The run progressed a little quicker than expected and we were easily hitting 7:20's on the way up MLK. Started up the Bloody Nipple and I quickly realized that this wasn't going to be as easy as it was Thursday night. After the nipple we ducked onto some muddy and slick singletrack along Chamonioux and then headed over South Georges hill in the easy direction.

I was shirtless by this point, not because I really had to take my shirt off for comfort but that I could take my shirt off and be comfortable at 10:30 in the morning on Jan 5th. This winter will come eventually right?

I wasn't feeling so hot for the last few but neither was anybody else so we enjoyed each others discomfort over the last few as we crossed the Girard Bridge and finished at the Art Museum. A conservative 12.2 in 95 minutes.

I got to thinking a little more about Boston on the drive home and realized that maybe the winter training cycle wouldn't be to bad with so many people training for Boston in the Philly Runners group. The excitement and group training runs have already started and I am only at week 1.

I asked the Thursday night group if they were up for 10 miles instead of the usual 8 and I was happy that everybody was up for it. We took a trip up Kelly Drive to the Bloody Nipple on another very warm early January night.

The pace stayed easy and conversation flowed as we cruised along. The group split up by the the time we reached Chamonioux, Steve K, Ben and I finished up together across the Girard Bridge and Lemon Hill to the Art museum. 10.3 miles in 1hr 19min.

I felt great the entire run and surprisingly I am itching to get back into more miles. There is definitely a certain satisfaction you get when you reach a high mileage goal for the week. Along with the miles I also want to get myself to the gym every Friday after work for a light workout and at least 1/2 hour in the pool. I haven't decided how many miles a good swim is equivalent to but I will keep it low right now and call it three. If my ability and swim times increase maybe I can consider it more miles.

Back from Seattle and back to work. It's been a long while since I last posted so I'll catch up.

The trip to Seattle was great and in between skiing and visiting the city I was able to get in a few runs. All were on a beautiful two lane road that runs along a small bay off of the Puget Sound. The scenery was exactly what I pictured the Northwest to be prior to visiting. Clouds and sun, cool, a low mist over some areas across the water, evergreens everywhere, and a magnificient background of the Olympic Mountains poking through the clouds.

Everything is also always damp. I don't think things ever fully dry between December and March. It's hard to explain but it is a good damp, wet but still crisp and cool with plumes of steam every time I exhale. It rains often but not usually very severe, just brief periods of rain between breaks of sun. Beautiful.

The biggest news from the trip though is that I got engaged. It's funny how fast things can happen. This time last year I would never thought I'd be enagged in 12 months but here I am and I am very happy about it.

Back to running.

I briefly sketched out my marathon training plans for Boston. I am a little behind schedule, with only 15 weeks to go, but I think things should be fine. Similar to the plan I used for Chicago with the addition of some miles, and more speed specific workouts like tempo runs and a few trips to the track. I am also including several hill workouts and will incorporate hills into all of my long runs, especially towards the end of my long runs. The mileage looks very daunting but I think with some halfway decent weather and good health I should be able to get it done.

I start with only about 40 miles this week but quickly ramp up to the 60's and hopefully the 70's by Late Feb/March. So far this week, 6.2 miles. I have some cathing up to do.

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.