Lockport Y-10

I was looking at this race as a tempo run as part of my marathon training. My previous tempo run lengths had been in the 4-6 mile range at a pace of 8:05 or so. Not really knowing how I'd hold up under the temperature, length, and hills, I set a rather conservative target of 8:35/mile.

Looking down at my 1st mile I was shocked to see 7:57. I thought that I'd better reign it in quick or I wasn't going to survive the final hill. This time was made very easy due to the mostly downhill running. I really tried to back off the next few miles, but still logged 8:16, 8:08, 7:46 (!). Again, mostly because of the ease of running downhill. Mile 5 leveled off quite a bit and a clocked a 8:24.

I was really feeling good still, half way through, so I thought, why not pick up the pace a bit. My new target was 8:20. I also invented a fun little game in my head I call "Reel 'Em In!". Basically, I set my sights on the person immediately in front of me and try to pass them. I get a +1 for each person I pass and a -1 for each that passes me. After, the 6th mile (8:25) I was even, passed one, but was passed by 1. Mile 7, still feeling good I picked up the pace some more (8:12) and now was +2. Mile 8 and 9 got me to +7, with splits of 8:03 and 8:13. Despite the nasty little hill at the end of mile 10 I was able to finish a +16, with a final split of 8:13. According to my GPS watch the course was actually 10.05 miles, and I ran that last .05 at a 5:56 pace.

I felt really strong throughout the race, even with the hills. I felt as though I still had something left in the tank, which makes me feel optimistic about my marathon, which is now only about 5 weeks away.

Mileage: 10.05
Time/Pace: 1:21:57/8:09
Avg HR: 160
T/W: 17 (WC 12), light snow, wind

For some reason the results are missing for 85-145th place, right where I'd be. Looking forward to seeing where I placed.

**UPDATE**

They added the rest of the names, here's what I did...

6 of 13 in my age group
100 of 278 overall

Long Run Part 2 (Outdoor Version)

The weather cleared nicely this afternoon, even a bit of sun. Still very windy, but I had to get out. The miles felt pretty good, and I feel even better now that I've finished!

Mileage: 9.00
Time/Pace: 1:23:56/9:18
Avg HR: 149
T/W: 25 (WC 17), windy/sun

Does 2=1?

Woke up to my alarm at 4am, hoped out of bed, put on my gear and took one step outside. I really don't have too many issues with running in the elements, but this morning was a bit too much to attempt for me. With the blowing and howling snow, I knew that 16 miles would be a bit too risky. So, I crawled back into bed (nice!) and reset the alarm for 5:30 to hit the gym's indoor track. My plan was to split up my long run into two sessions. I'm not sure if this defeats the purpose or not, but it is the best I can do. I also decided to add two miles to the total.

Morning Session Stats:

Mileage: 9.00
Time/Pace: 1:24:25/9:23
Avg HR: 144

Hopefully, my day will cooperate with me and I can get 9 more in this evening.

Still Gliding

Another 6 miles and still feeling great! At times, I may have been pushing a bit, but it felt good!

Mileage: 6.00
Time/Pace: 54:14/9:02
Avg HR: 152
T/W: 29, light snow

Day off tomorrow, then a 16-miler.

Just Like Gliding

Not sure why, but today's run was a breeze. I felt like I was gliding through the entire run. I like this feeling!

Mileage: 6.00
Time/Pace: 55:13/9:12
Avg HR: 148
T/W: 25 (17 WC), cloudy

On Sunday, I did my 4x1600 workout on a treadmill at the gym. Not really a treadmill fan, but got it done. Pretty consistent splits too!

Splits: 7:25, 7:25, 7:27, 7:25

Totals:
Mileage: 7.50
Time/Pace: 1:04:51/8:39
Avg HR: 154
Incline: 1.0

Friday & Saturday

Body has recovered nicely from the 20 mile run on Saturday. Only slight soreness yesterday and nothing really today. Feeling good, running strong.

Friday:
Mileage: 5.00
Time/Pace: 46:00/9:12

Saturday:
Mileage: 4.00
Time/Pace: 37:37/9:24

20!

93 seconds is all it takes. In that first 93 second of being awake, I struggle mightily on whether to jump out of bed or reset the alarm and get a couple more hours of sleep. Sure, 2-3 hours of extra rest, huddled under a warm blanket would be sheer bliss, but the rest of the day I would be mentally scolding myself for being lazy and a procrastinator. I had my gear laid out, went to bed early, carbed up the night before, so I was ready as I could be. By 4:15am I was off!

We had had a few inches of snow overnight and the plowing crew hadn't quite caught up yet. At first this wasn't an issue, but as I traveled further from the center of town, it became more difficult. I love my gear and think I am well prepared for most situations, but not today. I've battled wind, sun, heat, humidity, sub-zero temps, but haven't really dealt with too much snow. It finally caught up with me today. There was just enough snow on the roads and sidewalks to be annoying. Each stride was more like a half-stride and my body moved almost as much side to side as ahead. I really could have used those winter studs they make just for this purpose. Needless to say, the going was slower than I would have liked.

On to the run...

It is remarkable how "easy" the first 10-12 miles have become. They certainly aren't fast by any means, but my body seems to handle this distance in stride. However, anything after 16 is a totally different run. My body began to scream, first the left knee, then the right, right hamstring, oh (!) there's a cramp...etc, etc. The only thing keeping me going was I was 4 miles from the hotel, so I had two choices, run back or walk back. Might as well run. I hit mile 18 and experienced calf muscle cramps like something I never felt before. It was really high in the calf almost behind the knee. That lasted about 3/4 of a mile, before subsiding.

The last 4 miles was a demonstration in sheer will power. I wanted nothing more than to stop, but willed myself on, thinking of anything I could other than stopping. Looking back a day later, I can say that I will do it again. Why? Being able to get my body through that 8 months ago would have been impossible. This is representative of how far I've come and yet the pain and suffering shows me how much further I need to go. I still think back to my first 3 mile run. I experienced similar things during that run and now I've run 20. This marathon thing might actually happen!

Mileage: 20.00
Time/Pace: 3:24:42/10:14
Avg HR: 158
T/W: 22, light snow
Best/Worst Splits: 9:38 (mile 9), 11:21 (mile 19)

Penguin Run 5K

Brrrr...it's cold out! Mixed results today. I was thrilled to get out today for some race action. My goal was to break 23:00, and I just missed it with a 23:06. I'm sure I could have done this if I didn't have to wear 3 layers. But then I looked back at my last race, Lindsey's Legacy in November, the race actually measured 3.09 and today's was 3.11. My pace today was 7:25, November 7:26. Is this a PR? I think I'll count it as one as the pace is lower and for me this is ultimately what I look at. What do you think?

Mileage: 3.11
Time/Pace: 23:06/7:25
Avg HR: 168
T/W: 14 (WC 5), light snow
Splits: 7:31, 7:22, 7:32, :40

4th out of 28 in my age group
90 out of 596 overall

Excited About Racing

Tomorrow I am running in the Penguin Run, my first race since the Turkey Trot. I'm pretty excited to get back out there with other runners. I'm hoping to get under 23:00, but am feeling a bit unsure about this. Weight loss isn't happening as fast as I'd like. For the most part, my eating habits have been more focused. I guess, I'll just need to work harder, run faster, and stay focused. Today was an easy 4 mile run on the treadmill. It is nice to say that, "easy", as I can remember beginning in April and barely sustaining a 3 mile run.

Mileage: 4.00
Time/Pace: 37:10/9:18
Avg HR: 143
Incline: 1.0

16 Miles at 4am?!?

That's right! 4am! With renewed dedication, I set out this morning, determined to complete my long run for the week prior to sunrise. Success! I usually save my long run for the weekend, but I am running a 5K this weekend, so I didn't want to put a race and long run back-to-back. It went fairly well. Here's the low down.

Mileage: 16.00
Time/Pace: 2:35:59/9:41
Avg HR: 160
T/W:25 (15 WC), dusting of snow
Best Split (mile)/Worst Split (mile): 9:23 (5)/10:08 (15)

Still missing my goal of a 9:23 pace, but only 2 miles over the 10 minute mark.

Hey Slacker

Yeah, so I bailed on my Tuesday speed work. Ever justify why you miss a workout? Yeah, it sounds good at the time, but then for the rest of the day I kick myself and have an itch to drop what I'm doing and run. This is good right? Anyway, tomorrow I will get up and I will run 16 miles or so. Gulp...

January Thaw and Intense Flooding

I woke up this morning at 5am to get in a run before work. Today's work schedule looked to be a fun one. The plan was to walk a creek bed, doing some visual recon for a project at work. What I experienced was a bit different than what I had in mind, monsoon-like rains, flash flooding, washed out roads,etc. The picture shown here, is of a truck driving through a flooded road, my Toyota would never had made it. Schools closed early, roads closed, what a fun day!

Other than that, a great day to run. I've written about how much I enjoy a bit of rain for my run and this morning didn't disappoint. I was able to get rid of one of my 3 winter layer and probably could have gone with just one layer. No hood, no hat, just some good running!

Mileage: 6.00
Time/Pace: 55:40/9:16
Avg HR: 158
T/W: 42, rain

Finishing Up My "Rest Week"

Last day of my "rest week" although I still logged 27 miles. No long runs or speed work, a bit of time for the body to heal a little. With my marathon training at the half way point, I am looking ahead at some of my upcoming workouts. I am going to tweak my schedule a bit this week and try to get my long run in on Thursday. This is mostly because I have a 5K race scheduled and don't want to run 16 miles the day before this race. 6 more miles today, on the treadmill.

Mileage: 6.00
Time/Pace: 56:30/9:25
Avg HR: 142
Incline: 1.00

Couple of Days Off

After my last run on Wednesday, I took a couple days off. I've been feeling a bit worn out, long work hours, not much sleep. After a decent night's sleep last night, I was back at it today. I ran on a treadmill today, I should have ran outside, it was a nice day. Right around mile 6, my left knee stiffened up, don't know why. I'll have to keep an eye on that.

Mileage: 7.00
Time/Pace: 1:05:52/9:24
Avg HR: 143

Remembering Why I Run

Boy, it was tough dragging myself out to run today. My body fought it every step of the way. My legs were tired from last night's bike workout, but I was determined to get out anyway. Every step was more difficult than usual, it wasn't terribly cold, but still a struggle. To take my mind off of this I made a mental note of why I'm doing this:

1) I feel good when I'm done. There's nothing like saying to yourself, hey, I ran 7 miles today!
2) I want to look better. I've dropped over 30lbs since April and want to continue the loss, washboard abs here I come!
3) I want to feel better. All this running is forcing me to make better eating choices. I still struggle mightily with this but it is getting better. Most I feel better, I don't have such a weight in my stomach from all the crappy eating.
4) I'm accomplishing something worthwhile. I have run a half-marathon, and am working towards a full. I will be part of a small community of people that have done this.

These thoughts got me through today's run, even though I wanted to quit and curl back up in bed.

Mileage: 7.00
Time/Pace: 1:05:54/9:25
Avg HR: 150
T/W: 33 (27 WC), sunny

Recovery Week

The marathon prep program I'm using throws in a "recovery week" every 4 weeks. This consists of 4 easy run, no speed work or long runs and reduced mileage. This week will consist of 3-7 milers and a 6 miler.

Mileage: 7.00
Time/Pace: 1:05:36/9:22
Avg HR: 150
T/W: 29 (19WC), cloudy, wind

20 Miles = DNF

Yep, DNF as in DID NOT FINISH. Why? Poor planning. Weather was looking good today, except for the 20+MPH winds. I knew this BEFORE running, and yet ignored it. DUH! UGH!! STUPID!!! The winds were out of the west, so logic would suggest to run more of a north/south route, but SILLY ME, I ran 10 miles east and then tried, TRIED to run back 10 miles directly into the wind, again, DUH!!

The first 10 rolled off very well, Splits: 9:28, 9:28, 9:34, 9:22, 9:27, 9:33, 9:33, 9:31, 9:36, 9:36.
The turn into the wind, DUH(!!). I was able to hold it together somewhat for the first mile: 10:06, but then, UGH (!!!) 10:30, 10:46, 11:01, 12:01, 11:58....and then FORGET IT!!

Mileage: 16.52
Time/Pace: 2:47:46/10:09
AVG HR: 157
W/T: 33 (22 WC), windy (!!)

Quite disappointed with myself today, because of my poor planning. I should have been able to complete this distance. Next time...

Week Update

I've been off the grid, busy with work, but I still have put in all of my mileage scheduled so far. I tweaked my schedule a bit to do my long runs on Saturday instead of Sunday.

This week, Monday's 4 miler, no issues as well as today's. The most interesting run of the week was my tempo run. I ran inside at the Y. They have an indoor track above a basketball court. It wasn't like anything I had run on before, it was almost like a roller derby rink or a NASCAR track with banked corners. Oh yeah, and 17.5 laps per mile, so for my 4 mile tempo run, with a warm up and cool down, I did something like 105 laps.

Anyway....20 miler tomorrow...can't wait....should be decent weather

The Good, The Bad and The Ugly

Big 18 miler today. I debated back and forth about indoors or outdoors and finally decided on out. Not a bad day weather-wise, decently sunny, cold, but bearable.

The run started off well, and the first 8 flew by at my goal pace (9:27, 9:27, 9:30, 9:28, 9:30, 9:31, 9:33, 9:32) . 9-11 a little slower (9:45, 10:21, 10:22), but still reasonable, hit some bad road maintenance here and was annoyed. 12-14, whew, tougher and slower (10:41, 10:44, 10:36), 15-17 ugh (!), just finish (11:08, 11:15, 11:14) and 18 pulled it together a little bit to finish with a 10:36.

Totals
Mileage: 18.00
Time/Pace: 3:02:49/10:09
AVG HR: 155
T/W: 13 (WC3)/sun

Now on to the Good, Bad and Ugly

GOOD: Town of Tonawanda road maintenance. Bravo, boys! Clear roads very little snow and ice, even shoulders clear. Excellent!

BAD: Buffalo road maintenance. WTF. Horrible. As though they didn't even plow. My original intention was to run to Delaware Park via Buffalo side streets, but bailed on that shortly after entering city limits. I feel bad for the residents of Buffalo who can't get decent road work done. I understand it is a tough job, but if Tonawanda can do it, Buffalo can certainly do it too.

UGLY: MY splits! I am a very competitive person, which is weird, because I not really that good at anything. However, when I set a goal and miss it, I'm hard on myself. Like today, I was well of my goal pace of 9:29. However, I really need to focus on the fact that I finished this workout of 18 miles, something I've never done before. I've only run a handful of times over 10 miles, so I guess I shouldn't be too hard on myself. I keep trying to tell myself, I'm still new at this, but regardless I find myself pushing hard to get to my goals.

I also ran 3.04 miles yesterday and I'm looking forward to a day off tomorrow!

3x1600

For today's speed workout, I debated whether our not to do it outside. The temperature was a bit milder (relative to the rest of the week.) So I, hit the track, but with mixed feelings. It was nice to be outside after the past couple of indoor runs, but the track was slick. They do plow it (asphalt track), but still had a bit of snow (with some ice). My traction wasn't the best and I could feel my legs adjusting to this. I know I lost some of my power from the little bit of slipping I was doing, but that was to be expected I guess.

I was shooting for 7:32/pace and fell a bit short, again because of the track condition, I wasn't to concerned about this. Splits: 7:33, 7:41, 7:53. I started out feeling strong, but the slippery traction took its toll on me at the end. Still, a satisfying run.

Totals (w/wu&cd):

Mileage: 6.25
Time/Pace: 56:21/9:01
Avg HR: 155
T/W: 27 (WC19)

Yesterday I did my bike cross training workout.

Watching Myself Run

Have you ever had the fortunate (or unfortunate) opportunity to watch yourself run? During the week I get to use the Y where I work, and the treadmills are against the window. At night, all you can see is your own reflection, how exciting. I noticed that my right foot flares out a little bit as it lifts off the ground. I don't know if this is a problem, but just something I noticed. Also, I tend to weave quite a bit. Hmmm....

Mileage: 4.00
Time/Pace: 37:48/9:27
Avg HR: 143
Elevation: 1.0

New Long: 16 Miles

Hmmm....16 miles on the schedule today....yikes!! In the back of my mind I still have the memories of my struggles at 14 miles in December. Yesterday, I spent most of the day on my knees putting in a hardwood floor. Pretty tough on my knees and back, even my butt was sore! When I woke this morning, all my joints were creaking and legs were moaning. Add today's weather and it was setting up to be a perfect day to bail. However, I sucked it up, filled my water bottles with Accelerade, grabbed a couple packs of Clif Shot Blocks and headed out to the gym.

Treadmill running is not my favorite, it is quite dull, but necessary today. The one thing I do like is that it sets a pace nicely. The miles rolled off with relative ease. At the 10.5 mark, I knew I'd be able to complete the run. I felt pretty good throughout the run, with the exception of some stiffness in my left knee and ankle.

Mileage: 16.00
Time/Pace: 2:31:04/9:26
Avg HR: 144

Splits: 9:20, 9:29, 9:30, 9:28, 9:22, 9:26, 9:28, 9:27, 9:27, 9:26, 9:27, 9:23, 9:27, 9:24, 9:27, 9:26

Looking Back, Looking Ahead...

With every new year we look back at what we've done and look ahead to what we want to accomplish. I made a huge change and commitment in my life in 2009, running. I had always enjoyed it, I ran a bit in grade school and on and off in my adult life, but never anything like this, until April.

I remember how difficult it was at the beginning to put in 3 miles and now I am routinely peeling off 6 mile runs with relative ease. My body craves getting out for it's daily run. I take great pride in what I've done so far and yet have so many more goals in mind. Before I get to those, let recap my top five runs of the year.

5) 14 Mile Run (12/20/09): After struggling with a 12 mile and 14 mile run in consecutive weeks I had a minor breakthrough by running this 14 mile training run in a 9:31 pace.

4) Chestnut Ridge Challenge (10/31/09): Definitely a tough test of my training to this point. It was a pretty miserable day, but I felt as though I had a great run and really tested my endurance.

3) Muddy Trail Run at Chestnut Ridge (10/23/09): This 6 mile run was anything but ordinary. I bought a pair of trail shoes and immediately tested them at Chestnut Ridge. Ankle deep mud, some rain and hills, a truly enjoyable run, and maybe a future inspiration for some trail races?!?

2) Lindsey's Legacy 5K (11/14/09): This was a year of PR's, mostly because I haven't run much prior to 2009. Each race was a new goal and I was most pleased with this one, 23:00. I'm looking ahead to next year to set this even lower!

1) Rochester Half Marathon (9/13/09): A year ago I would have thought you were crazy if you told me that I'd run in a half marathon. This was definitely the highlight of my running year; racing in my hometown and seeing family members at the finish as excited as me.

Onto 2010 goals:

1) Run a marathon. I have my first in my sights on 3/21 in Virginia Beach. Hopefully this will only be the first of many.

2) Run an ultra. If the marathon goes well, I intend on running at the ultra distance. A logical start to this would be the BPAC 6-Hour Ultra in April. 3.5 mile loop may get boring, but I am very familiar with the area and won't get in too much trouble physically.

3) Get a bike! I'm looking to get a bike this spring and add it to my cross training regiment. If all goes well I may be able to.....

4) Compete in a duathlon (maybe even a tri?!?)

5) Run 1500 miles. Shouldn't be a problem if I stay healthy.

6) Get weight down to 180. Diet will probably be the most helpful here.

7) Run a sub 7 minute mile in 5K. That's a 21:42 5K.

Whew...seems like a lot, but I get more committed and motivated everyday.

Today's run.

Mileage: 4.00
Time/Pace: 37:44/9:26
Avg HR: 151
T/W: 26 (13WC)/ Cloudy

Thanks to all of you out there that read my ramblings and I look forward to chatting with you more and following your successes.

4 Mile Tempo

Hit the gym today for a 4 mile tempo run. Feeling a bit sluggish, could it be the pizza and wings I ate an hour before? Probably...I don't learn very quickly I guess...

Splits: 8:07, 8:03, 8:02, 8:00

Total
Mileage: 6.00
Time/Pace: 53:09/8:51
Avg HR: 154

Back at It

After a few days off, I'm back at it. I wasn't entirely inactive, but my eating habits were less than desirable. I guess vacation will do that to you. We spent a couple of days in NYC. The first day was 4.4 miles of walking and the second day was 6.9! Of course with all that walking I needed some "fuel". Nothing will get you from point to point like Crumbs Homemade cupcakes, Long Island bagels, street hot dogs and pretzels, a Katz pastrami sandwich, and believe me, I had it all and more!

But, now it's back to work....

Yesterday's Run

Mileage: 6.00
Time/Pace: 46:58/9:23
Avg HR: 153
T/W: 24 (17WC)/ Cloudy, wind

Ah, Lovely Rain in December

I think Mother Nature must be feeling bad about the horrible summer we had, so to make up for it, she decided today would be a good day for rain. I certainly don't mind it, I just find it ironic that the one time most people actually want snow it rains instead. The miles peeled off easy this morning and it was difficult to keep myself going at a 9:35 pace.

Mileage: 6.00
Time/Pace:56:50/9:28
Avg HR:147
T/W: 44, rain

X-Mas Day Run

No snow today...not good for all you "White Christmas" lovers, but great for a runner. Legs were feeling a bit sluggish, but I made it.

Mileage: 6.00
Time/Pace: 57:19/9:33
Avg HR: 154
Temp: 37 (WC 29)

Whoops

I ran at the gym on the treadmill today, but then accidentally deleted my stats from the Garmin, whoops! Oh well....

Bubblegum Factory?!?

I set out for my run this morning and I noticed a strong smell of bubble gum in the air. Is there a bubblegum factory in Binghamton? It was very strong and if I had to guess, I would say that it was Bazooka, original flavor. This took me back to the days of buying .05 pieces at the corner store, Now & Laters (we always pronouced them NounLaders) , Snap on Wrist Bracelets (yeah, I know) and Pop Rocks. Before I knew it, my run was done!

Mileage: 6.00
Time/Pace: 57:09/9:31
Avg HR: 151
Temp: 19 (WC 10)

Splits: 9:30, 9:30, 9:33, 9:32, 9:35, 9:27

A Minor Victory!

With another 14 miler scheduled and my recent failure at this distance, I was pretty anxious to get back out there and prove to myself that I can do it. Not only did I complete the distance, I was able to keep the pace that I was targeting.

Splits (9:35 goal): 9:22, 9:33, 9:34, 9:35, 9:34, 9:32, 9:29, 9:34, 9:34, 9:34, 9:32, 9:32, 9:29, 9:22

Now, I'm not saying it didn't hurt, because it did, but I was able to push through and stay strong throughout. I'll take it!

Mileage: 14.00
Time/Pace: 2:13:24/9:31
Avg HR: 155
Temp: 32 (WC 24), Sunny

More Footpodding

I really don't enjoy running on a treadmill as much as being outside, but it was just too damn cold yesterday. I did an easy 5 miles at the gym yesterday morning. Today, I did another bike workout. Tomorrow, I will attempt 14 miles again.

Mileage: 5.00
Time/Pace: 47:43/9:32
Avg HR: 142

FootPod and The Treadmill for a Tempo Run

I received my footpod for my Garmin GPS watch today and it was also very cold out. Perfect for some treadmill work. Pretty mild workout today, it felt much easier than running outdoors. Part of this could be due to the fact that I have been wearing 3 layers lately when running outside. Today's run on the treadmill was nothing more than a pair of running shorts and t-shirt. Either way, this was a much easier tempo run than I have experienced previously. The footpod is great so far.

The goal for today's run was 3 miles at an 8:04 pace, with a warm up and cool down mile. My splits were 8:02, 8:05, 8:04. It was a bit difficult to get the pace exactly right as I couldn't get the treadmill set at 8:04/mile. I had to adjust it up and down a bit, but I think I was close enough.

Mileage: 5.00
Time/Pace: 43:28/8:42
HR: 147

On the Bike

I am really enjoying this bike cross training routine I've begun. I did another workout with it today and found myself completing it much easier than last week. I am still two levels below the actual suggested level, so next week I plan on moving up. Speaking of bikes....I'm still contemplating a bike purchase. I think I've settled on the S-series that Cervelo offers, now its just a question of which one I can convince my wife to agree with (the S1 is about $2200 as opposed to the S3 which is $7100). In a word (or two) these bikes are DEAD SEXY!! See below....

A guy can dream.........

Sometimes It Just Goes So Easy

This running thing is weird. Two days after falling apart, I got out for a 5 miler and had a hard time going SLOW enough. Bizarre...

Mileage: 5.00
Time/Pace:47:33/9:30
Avg HR: 145
Temp: 34, Wintry Mix

Splits: 9:29, 9:28, 9:30, 9:34, 9:30

Ugh Part 2

These long runs are kicking my ass. I had a 14-miler on tap today. Admittedly, I was a bit skeptical due to my poor performance at 12 last week, but I gave it a shot anyway. I did eat today too, so I felt a bit more confident.

The First 9 miles peeled off without any issues: 9:35, 9:35, 9:36, 9:34, 9:37, 9:35, 9:39, 9:36, 9:30, and then I felt it come again, slowly, my muscles began to surrender...9:58, 11:06, 11:19, 10:54...

The wheels just came off again and I didn't quite get the 14th mile done.

Mileage: 13.33
Time/Pace: 2:14:02/10:03
Avg HR: 163
Temp: 36 (29 WC) Drizzle

I am pleased with running this distance, my longest at one time. I showed more endurance by not falling apart until later in the run. However, I'm disappointed to get so close to the end and not being able to finish. This is the first time I could not will myself to the end.

Bailing on Today's Run

I woke up with every intention of getting out for a run today. I was half dressed and then mistakenly checked the temperature, 19F, -1F Wind Chill. I was already cold getting ready, so I chickened out. I just got done reading Anton Krupicka's blog about running in the cold and now I just feel like a wimp. Oh well....there's always tomorrow.

I ordered a foot pod today, that will sync to my Garmin GPS watch and allow me to track my mileage while on a treadmill. I even paid the extra $20 for next day delivery. Have I become a slave to my gadgets?!?

1600x2

More speed work this morning...

I was a bit skeptical about running outside today because of the high winds. I wasn't sure how my gear was going to hold up. I was pleasantly surprised, I was warm the entire time and even though half of the time I was running into a strong head wind (gusts of 25 mph) I still successfully completed today's run.

Mile 1: 7:35
Mile 2: 7:34

Totals:

Mileage: 5.49
Time/Pace: 51:24/9:21
Avg HR: 154
Temp: 27 (19 wind chill)

More Cross Training

Today was my scheduled bike training (The Wall). Last week, I backed off the resistance based on my first experience with this training. It was a bit too easy so today I bumped it up to repeats of 6/12 resistance (eventually I should be doing 8/16). This was much more challenging, and my legs got a nice workout.

Tomorrow...some more speed work, can't wait...(ugh)...

Ah, That's Better!

Week Two of marathon training...much better today. No problems with keeping the 9:35 pace for 7 miles, perhaps a bit more erratic than I'd like, but altogether good. Splits: 9:24, 9:42, 9:20, 9:33, 9:31, 9:32, 9:34.

Mileage: 7.00
Time/Pace: 1:06:39/9:31
Avg HR: 160
Temp: 29

Ugh

As Sunday's long run approached I was feeling good. I had skipped a race I wanted to do, but made up for it with a run that I got through without any concerns. It was a bit colder do to the wind, but with my gear I was confident I'd be okay. So off I went....

Things started out fine. For this run I was going to maintain a 9:35 pace throughout. First four miles....no problem 9:35, 9:34, 9:36, 9:36, right on target. Then something happened...I slammed head first into the biggest wall I've ever experienced. Marathon runners talk about hitting this physical and mentalwall around mile 20. I haven't ran a marathon yet, but I bet this is exactly how it feels. My legs just quit on me, my body got tense and sore, my arms wouldn't swing. Still I pushed on. I thought about what was going on and couldn't figure it out at first. I put in a decent amount of miles so far this week, but had felt no extreme tiredness or soreness. Then I figured it out. It was about 2pm and I hadn't eaten a thing today. WHAT (?!?!)...you say, me not eat. I've talked at length about how food is center in my life, so for me to forget to eat is bizarre. Hey, it happens, I guess.

Equipped with only my Accelerade (which accounts for about 400 calories or so), I pressed on, each step harder then the next. For the next few miles, I struggle to keep my pace close to my target, but I was fading fast...9:41, 9:39, 9:44,10:26. I passed a shortcut back home and seriously considered throwing the towel in, but I didn't. I fought on, telling myself that if I can get through this, it will make me stronger (cue comments on how bad this is!) I did finally finish in what I call survival mode; just finish! The final 4 miles split out at 11:10, 11:47, 11:42, 11:43.

What lesson was learned? Fuel before a run!

Mileage: 12.00
Time/Pace: 2:04:19/10:21
Avg HR: 164
Temp: 34

My Garmin watch estimated that I burned 2215 calories, so I hopped on the scale just to see where I was. I couldn't believe my eyes 208.8! This is probably some negative reinforcement to not eat before I run and get the weight down, but how I felt I won't soon forget. It's now Tuesday, and my body is still achy, but I will press on...

Change of Plans

I decided to change my plans yesterday from running a 5K to doing an easy pace 6 miler. The biggest reason was that my schedule was thrown off a bit on Thursday pushing my tempo run back a day. I have a 12-miler scheduled for today and I didn't want to put 3 tougher workouts in a row.

Mileage: 6.00
Time/Pace: 57:27/9:34
Avg HR: 148
Temp: 34
Elevation Gain: 166

Running at home is very different than running during the week when I'm away. The lack of hills at home alone, makes for a totally different run. I actually found my self having to slow down to keep at the target pace. On tap today is a 12-miler at the same pace (9:35).

4 Mile Tempo Run

"In the 30 years I've been a runner, I've run more than 150,000 miles. Still, some of the hardest steps are those first few getting out of the door for daily runs."-Bill Rodgers

I had to DRRAAAAGGGGGGGGGGGGGGGGGGGGGGGG....my butt out of bed this morning for a run. I skipped it yesterday, so sleepy.....

I don't have much experience with this type of running, other than trying to maintain a fast pace in an actual race. The schedule called for about 6 miles total with 4 miles at an 8:08 pace. I decided to do this on a track nearby as this area is very hilly, and I know the focus is speed not elevation. Overall I feel pretty good about what I did. The last 1.5 miles were a bit of a struggle, but I made it.

Tempo Run:
Mileage: 4.00
Time/Pace: 32:31/8:08
Avg HR: 166
Temp: 31

Grand Total:
Mileage:6.30 (with warm up/cool down)
Time/Pace: 56:18/8:56

What's the Deal with Chinese Buffets?

I just can't understand the fascination with Chinese buffets or why I can't get enough of them. I walk in the door, practically salivating. Do I hit the appetizers first? Maybe some won ton soup and an egg roll or maybe skip that and get right to the General Tso's chicken, lo mien, fried rice, etc. The thing is I know that I'll feel like crap after I eat it, but I just can't help it. That first bite is practically heaven. Each bite after than gets less and less satisfying. First plate done, already feeling that churning in my stomach, I justify a second plate. I forgot the pepper chicken, dumplings and beef and broccoli, and besides, this IS a buffet and I need to get my money's worth. Sometimes, I even try for a third, real punishment! So obviously, I hit the buffet today and experienced all of this.

On the schedule today was my bike cross training, or what I have dubbed The Wall. If you recall the first time I tried this I failed, the resistance was intense. Tonight, I scaled back the resistance a bit to be able to make it through the 30 minute session. I made it through no problem might have been a bit too easy, next time I will bump it up a notch.

On The Prowl

You all know about my obsession with running gear and winter seems to be the perfect time to try out some new fun items. Today, was my first run with my Under Armour hood I bought, and let me tell you, very impressed! As you can see, I could hardly contain my excitement. I did crop this photo, by the way, due to the less than flattering, form fitting compression shirt. (I am a fat guy running, remember?)

Day One of my marathon training finished. A bit more challenging than I hoped for, but my energy was a bit down, due to less than a full night of rest. I did complete the 7 miles within the suggested time. Also, I fit in some core work. Tomorrow...The Wall (gulp).

Mileage: 7.00
Time/Pace: 1:07:02/9:34
Avg HR: 158
Elevation Gain: 620
Temp: 36

Off to watch National Lampoon's Christmas Vacation....it's on all week at 8pm on AMC!

Destination 26.2

That's right. Next goal, marathon. The Shamrock Marathon in Virginia Beach on March 21, 2010 to be exact. This gives me exactly 16 weeks of preparation. I've been looking at training programs for the last few weeks and have decided on using Runner's World Smart Coach.

This program includes 4 days/week running and cross-training, 3 weeks of mileage increase and 1 week of lower mileage, one long run per week, one speed workout per week and two easy runs.

It is interesting to me because it asks questions about your current training, how hard you want to train and a recent race time. If I follow this program it suggests that I will be able to run the marathon in 3:36:32, a 8:15 pace.

We shall see...

I'm hoping to add some upper body workouts, swim at least one day per week and do The Wall bike cross training as well. I know this is a lofty goal, but I've been stuck at this weight for a few months now and would like to see a breakthrough. I will sprinkle in local races as well, and hopefully lower my PR's.

YMCA Turkey Trot 8K

EPIC DISASTER...

That's the only way to describe it. I was pumped up for this race. I feel as though I've made a ton of progress this year and thought I'd be able to tear through this one. Sadly, it wasn't to be.

What went wrong? I underestimated two things...

1) The crowd. With a record 12,000 people registered, I planned for a slow start. I tried to get to the front of the group, but still didn't cross the start line until almost 2 minutes after the gun. I didn't start my watch until I crossed the line, but it was still SLOW! Rather than taking this in stride, I got anxious and began to weave my way through the crowd. BIG MISTAKE! This takes up so much energy. Speed up, slow down, quick jerk to the right, jump over the curb, pretty much everything except keeping a straight line. This continued through the first 1.5 miles, until the crowd began to spread out.

2) The pesky little climb. The uphill on Delaware Ave, is much more deceiving than it looks. I've run this race twice before and have run a couple other races this year on this stretch of road and it still surprises me every time. Add this to the weaving, and I was done.

Another odd thing happened during this race. My heart rate went through the roof. I looked down to check it around the 2 mile mark, because it felt as though it was unusually high and to my horror it read 210!! I'm not sure if I was experiencing some technical issues with my gear or not, but I wouldn't be surprised if that was close, because it sure felt like it.

Anyways, again I've been humbled by a race and shown exactly how much further I need (and want) to progress in my quest for a fitter life.

Mileage: 5.01
Time/Pace: 45:23/9:03
Avg HR: 197 (questionable)

So, I guess for now I'll eat my words...and a juicy steak! (turkey is so last decade). Happy Thanksgiving.

Trot Plans

Here's my goal for tomorrow's Turkey Trot...38:10/7:41 pace. How will I get there....?

1) Get closer to the starting line. The last couple years have been a nightmare of weaving through people for the 1st mile.

2) Negative splits. Even though my last few races have been successful, I still feel tons of room for improvement. The key is not starting out too fast. I realize that I will still have to deal with the crowd no matter how close to the line a get, so I need to take this in to account. My split times will be (notice I say WILL!) 7:48, 7:48, 7:38, 7:28, 7:28.

3) Avoid overdressing. Because I like my gadgets and gear so much, I want to use them all of the time. In my last 5K I was dressed too warm and really suffered in the last half of the race. I have to tell myself it is good to be cold at the start of the race.

4) Make a Killer (!) race mix. I love my ipod, just got a new Ipod Shuffle. It's really nothing more than a flash drive, so light you don't even know it's there. I will sit down tonight and work out the perfect mix of inspirational tunes, to get me through the tough spots.

5) Have fun. I've really fallen in love with running this year and I can't say how much I enjoy being out on the road with other people that feel the same way.

Today's Run

Mileage: 3.00
Time/Pace: 26:17/8:46
Avg HR: 150
Temp: 44

5 for Friday

Another run with a bit more soreness than I'd like, but last run for the week. I am in a mini-taper mode for the Turkey Trot on Thanksgiving. I am only running 2 of the next 5 days, enough to keep me loose, but rested.

Mileage: 5.00
Time/Pace: 45:41/9:08
Avg HR: 150
Elevation Gain: 659
Temp: 43

I've started to think about a strategy/goal for the Turkey Trot. I should have no problem beating my best at this distance as I have been running consistently for 8 months now. The previous two Trots were done with little or no prep. So the question is how much can I beat it by. I have found a pace predictor tool that you can put in a time for one race distance and it will predict your pace for another distance. I'm not sure if it works or not, but it is worth a shot! With my recent 23:00 5K it predicts that I should be able to run an 8K at a 7:38 pace. I certainly would be happy with this.

Slightly Different Strategy for Today

In my past few runs, I just went with whatever my body was giving me. I noticed that my avg heart rate was higher as a result. Today I tried to stick with in my target rate (145-155) for the entire run. Easier said than done, especially with all of the rolling hills.

Mileage: 5.00
Time/Pace: 46:19/9:16
Avg HR: 153
Elevation Gain: 675
Temp: 34

I love running in this colder weather. Being a running gear nerd, I love taking out my Under Armour cold gear. Can't wait to try other cool cold gear stuff!

Aching 8

Today's run was tough. My body was quite sore at the start, and didn't get much looser. I fought through it, but it sure did feel good to stop. I know we all have days like this, but it is still frustrating, especially since I have been feeling great about my runs lately. My pace suffered as a result of this soreness, the hills didn't help either. To put the hills in perspective, on Sunday I ran 13 miles and had a total elevation gain of 202 ft, while today's 8 miles had a gain of 418. Don't get me wrong, I'm only partially complaining. I love what I've accomplished so far, and am looking to do even more. I take a twisted joy in punishing my body through these hills and feel great at the top. This struggle, this internal battle with myself, is what keeps me going; that and the fact I blog to all of you out there and I wouldn't want to let you down now!

Mileage: 8.00
Time/Pace: 1:16:33/9:34
Avg HR: 156

Train Hard, Race Easy

Think about that...Train Hard, Race Easy. Makes total sense, not only in running, but also in life. I have embraced this saying lately. Prime example is this morning. I didn't get to bed last night until 1:30 and I have to be to work at 8. I woke up at 5:30am to get my run in. Old me would use this as a perfectly legitimate excuse to bail on a run today, and I would be justified. Why bail though? Why not use the less than ideal circumstances to push myself harder and longer; after all the theory suggests it will only make me stronger. So, I dragged myself out for a 3-miler. I'm glad I did!

Mileage: 3.00
Time/Pace: 25:27/8:29
Avg HR: 155

Sunday, I also ran 13 miles...here's the stats...

Mileage: 13.00
Time/Pace: 1:59:35/9:11
Avg HR: 149

This 13-miler was perhaps my most consistent run to date. I was aiming to keep consistent splits through out (target 9:15/mile). For the first 12, I ranged from 9:08 to 9:18. The last mile I kicked it up a notch and logged a 8:42. Very pleased with this run, my body is still aching though. More long runs in my future...

Lindsay's Legacy 5K

In my final tune up before the Turkey Trot, I decided that I would be setting another PR for the 5K distance. Yep, just like that, no question, I will do it. I have felt so great all week, tons of energy, could it be that I stuck to some good eating habits? No fast food for over a week.

My plan was to break my previous best, 23:09. I figured I'd shoot for a 7:25 pace. For whatever reason, I got away from my negative split strategy that I started my running "career" with. For the past few races, I have picked a pace and tried to hit each each mile. I think I might go back to the negative split strategy. My splits for this race were 7:22, 7:24, and 7:39 with a 6:09 pace for the last .10. Anyway, still a PR...at 23:00, I really wanted to get in the 22's, but still happy with the result.

Mileage: 3.09
Time/Pace: 23:00/7:26
Avg HR: 171

Running with Energy

I've been full of energy all week. It has been making my runs even more delightful than usual. I had quite the spring in my step, isn't running awesome?!?!

Mileage: 4.00
Time/Pace: 34:01/8:30
Avg HR: 160

Food Check: Going well, slight weak moment yesterday...pounded down some Chinese...but then I ran 6 miles, so probably a wash. I am not tracking formally, just focusing on eating good wholesome foods. The scale awaits....come on fatty you can do it!

Need Some Inspiration? Try This...

I came across the story of a gentleman named Norm Frank. Apparently his deal is to run 1000 marathons in his lifetime. He is currently at 965, only 35 to go. What is inspiring for me is that he didn't run his first until 35. This has me incredibly motivated as I'm only 31. Though I haven't even run my first yet, I have plans to begin my marathon quest in March 2010, when I have just turned 32. That gives me a 3 year head start. The sky's the limit.

Read Norm's story....click here.

Because It's There

Several times a week, my travels take me through south Binghamton on Morgan St and Park Ave. Basically, from Binghamton, travelling south towards the PA border, it's one steady climb to the top of the hill. I have often thought about what it would be like to run or bike up it. Today, I stopped thinking about it and just gave it a shot. With a scheduled six-miler, I figured I get about 2 miles or so of climbing. It was a punishing run, but it felt good. I have done quite a bit of reading about trail runs and ultras and it seems the big test in all of these events (other than the distance) is the climbing. I do one day think I may be able to compete in one of these events, so why not give my body a nice little climb? I wasn't really focused on time, just tried to climb for as long as possible. The downhill was quite enjoyable.

Mileage:6.00
Time/Pace: 1:02:35/10:25
Avg HR: 154
Elevation Gain: 1001 ft

Tuesday's Run:

Mileage: 4.00
Time/Pace: 36:08/9:02
Avg HR: 160

Cardic Monday

So do you think you are in shape? I found a new cross training workout I decided to try today. I proved to myself how horribly out of shape I still am.

Here's the basics:

The idea of this workout is to break through the "wall" runners talk about.

Done on an Up-Right Stationary Bike, w/1-20 level settings, do everything seated to focus on quads, hamstrings and calves.

Warm Up
3 min @ Level 6 100RPM
2 min @ Level 8 100 RPM

Work Out (Repeat this section 3 times)
30 sec @ Level 16 100RPM, 30 sec @ Level 8 100RPM (repeat 5 times)
2 min @ Level 6 100 RPM

Cool Down
4 min @ Level 6 70RPM

I got through the warm up and the 1st 3 repeats of 16/30, 8/30 and then crashed and burned. I stepped it back to 12/30, 6/30 and finished the first set of 5. I then took 5 minutes to recover instead of the suggested 2. I started the second set at 12/30, 6/30 but could only get through 2 more repeats and could barely spin for 4 more minutes for a grand total of 20 minutes.

All I can say is WTF!! It kicked my ass. Walking back to my hotel was like trying to balance on two stacks of jello! Yikes. I think I just found a new kick ass off day workout to punish myself with.

I also recommitted to some semblance of a healthy diet. Here's what I have eaten so far:

Breakfast: pineapple and other mixed fruit, quad espresso

Lunch: big salad with tomatoes, walnuts, sunflower seeds, red pepper and some Italian Dressing, more fruit and cottage cheese

Afternoon "Snack": some grapes and a Kashi Southwest Chicken

Dinner: more Kashi and fruit

Evening Snack: TBD, probably more fruit and cottage cheese

My food goals....one day at a time....hey is that Taco Bell in the distance?

Has it Been A Week Already?

I'm sure my faithful readers have noticed by now that I didn't post this past week. The simple explanation is that I didn't run. WHAT (!!), you say. Yeah, I know, I was a bit of a slacker, but I have good reasons. Here's my top ten list of how I convinced myself not to run...

10) My shins hurt! Waaahhh.

9) Work was very hectic this week.

8) It was cold.

7) I only packed one glove. (Please refrain from the Michael Jackson cracks.)

6) I was saving my energy for bowling.

5) When it's burrito vs. running, the burrito will win every time.

4) I didn't get much sleep and therefore couldn't find the energy to run.

3) I'm saving myself for the Turkey Trot.

2) I'm sick, sniff sniff, more waaahhhh....

and the #1 reason....

Hey, I'm a fat guy....I don't want to get skinny too fast...

Oh well, I have promised myself not to be a slacker this week. We shall see....

Chestnut Ridge Challenge 10K

It was a nasty fall day. Steady rain, lots of wind. That wasn't going to hold me back, oh no, I was running the Chestnut Ridge Challenge! I have spent sometime in the park, including my mud fest last week. This course isn't run through the woods, but that didn't make it any easier. The rolling park streets are intense, especially the section they call "Mother", as in Mother F'er, I assume. I'd add a few more vulgarities, but you get the idea. The eighty or so brave souls lined up promptly at 9am.

I went into this race, with no strategy. Usually, I try to set a pace goal, but with not knowing exactly what to expect the only thing I could come up with is somewhere less than 9min mile.

Mile 1: Pretty much rolling, not too intense. Elevation gain of 202 and loss of 136. I was feeling good and looked down to notice a lap time of 7:45. Nice!

Mile 2: Very much downhill. Noticing that this was also the last mile, only that would be up hill, I tried to take advantage. The only problem was that the roads were fairly covered with fallen leaves and with all of the rain, I wanted to make sure that I didn't slip and wipe out. I know, WIMP, but I erred on the side of caution, thinking about saving some for this uphill at the end. Elevation loss of 245 and lap time of 7:28.

Mile 3: More rolling hills. Legs getting a bit tired. Elevation gain of 74, loss of 109, time of 7:55.

Mile 4: Oh boy, getting fun now! Much more climbing than descending. Then it comes, that nasty thing called Mother, right at the end of mile 4. With a climb of 187ft in .1 of a mile, the grade comes out to be 35.4% incline. Ugh! Just about killed me and my time. Elevation gain: 401, Elevation Loss: 203, Time: 9:10.

Mile 5: In survival mode now. Marking myself with runners ahead of me and trying to keep up with them. More rolling hills. Elevation Gain: 278, Elevation Loss: 317, Time: 8:48.

Mile 6: One last hill to climb. I can do it. Legs burning, lungs burning, intense craziness, why am I doing this again? Elevation Gain: 276, Elevation Loss: 298, Time: 8:47.

Last .2: Over the hump, and yet another incline, why? My body is really fighting each step now. This is the point where I really had to dig down, deep down. I willed myself to the line. I'm done, completely spent and yet, thrilled! Elevation Gain: 123, Elevation Loss: 0, Time: 2:01 (8:33 pace).

Totals:

Mileage: 6.24
Time/Pace: 51:57/8:19
Avg HR: 169
Elevation Gain/Loss: 1353/1309

Not only did I complete the race, I bested my previous 10K time by almost 5 minutes! This is huge for me not only because of a PR, but more importantly because of the challenge of the course.

I must give a huge thanks to my blogging buddy Erin C. I was able to keep her in my sites for the entire race. I caught up with and passed her on that horrific climb, but she blew past me in the downhills. I was determined to keep up with her and it was all I could do to keep up. So, thanks for the inspiration!

Legs are sore right now, so I'll rest, but thinking about a nice easy 12-miler early tomorrow, just to keep things loose.

Open Mouth, Insert Food

I'm really bad at this whole food discipline thing. REALLY BAD! Work has been intense this week, so I justify what I eat. I'll say to myself "It's okay if you eat that donut, you are going to walking up and down hills all day." Last night, I visited my friends at McDonald's and had a double quarter pounder, large fries and a coke. I did leave off the pickles and that must count for something right?

I've been so disciplined with my running, why can't I do the same with my food?

Tuesday's Run:
Mileage:3.06
Time/Pace: 26:56/8:47
Avg HR: 146

Tonight's Run:
Mileage: 5.00
Time/Pace: 45:05/9:01
Avg HR: 148

Weekend Runs

Nothing exciting to report, just my weekend runs....

Saturday
Mileage: 6.00
Time/Pace: 53:08/8:51
Avg HR: 154

Sunday
Mileage: 8.00
Time/Pace: 1:16:32/9:34
Avg HR: 147

Another week of fun ahead...

New Gear, New Trail, and Lots of Mud!

Today, I decided I needed to make more preparation for winter and so I went out for some trail shoes. I was a bit disappointed about the selection, but I settled on a pair of Brooks. Gore-Tex and quite comfortable, what the heck, eh? I also bought a pair of wool socks.

Well, of course I had to try my new gear out, of course, I hit the trail. The weather was perfect mid 40's, light rain. Then the fun began....I encountered perhaps the best running experience to date. About 1/2 mile into the trail it began to get sloppy. Rather than tip toeing around the mud, I sloshed through it. This continued throughout the run, and let me tell you, it was AWESOME! It may sound crazy, but there is something perfect about running through the woods with reckless abandon, slipping and sliding through the mud, exploring and just enjoying the outdoors.

Needless to say and hour later, I was completely spent and muddy. My pace suffered, but this wasn't about pace today. It was about a new experience and having a great time. Here are the after shots.

So much for new gear. I'd highly recommend this adventure to anyone of my fellow bloggers out there who are looking for a little extra challenge. I'll be going back soon and hope to get as muddy. I'd be more than happy to have anyone who wants to join me come along. Just be prepared to get dirty and to laugh a lot!

Mileage: 6.01

Time/Pace: 1:17:09/12:50

Avg HR: 152

Elevation Gain/Loss: 2142ft/2094ft

Smell That Fried Chicken?

So here I sit in my hotel room, ready to go out of my mind. I have been determined to change my eating habits. Yes, I know I have said this countless times throughout the years, and something always trips me up. Actually I find some excuse to pig out like, "Hey, It's Summer" or a friendly challenge of "Can you eat this whole bag of cookies tonight?"

I've been "good" since Friday, back on the point counting wagon. Now I sit here, smelling whatever deliciousness the guy next door is undoubtedly devouring. It smells like fried chicken. I have the sudden urge to hop in the car and get some KFC, which is weird, because I don't ever eat that, even in my darkest of eating days. Or maybe, Taco Bell or find some wings. Grrrr....I must resist....

Sweetheart, I Have a New Girlfriend!

Dear Wife,

I'm sorry I have to tell you this, but I have a new girlfriend. This doesn't mean we can't be together anymore, it just means that I will be spending more time with my new friend. She has nice lumps, fantastic humps and curves in all the right places. Though it looks like she has been with many before me, when I am with her, I feel like I am the only one. Sure, the path will sometimes get rocky, or seem like I'm climbing a never ending mountain, but she always seems to let me down easy. I think we are meant for each other...her name is Chenango Valley State Park.

I know, I'm a dork, but what else is this outlet for if not creativity. This is quite a fascinating place to do some good trail work. It is a bit rocky, so the going was slow. For the first time in quite awhile, I also didn't run with my IPod. It just didn't seem right to run in such a beautiful place and tune out the natural sounds.

Mileage: 4.00

Time/Pace: 45:31/11:22

Avg HR: 146

Tonight I will hit the gym for some core work and a swim.

Some Runners Need a Fashion Makeover

I don't claim to be the most fashionable dresser. I try my best, but I'm sure I could always use improvement. In fact, I have always said I am envious of the gay friends I have, not because of their love for other man (that doesn't interest me at all, not that there is anything wrong with that), but I love their style. I wish I could pull it off like they do. However, some people that I see out when I run make me want to take them aside and say, "Hey man, what are you thinking?!?!" I would provide this service free of charge, kind of like it's a good deed for mankind. Like today, for instance. There I am sporting a well thought out running outfit, matching Under Armour gear, that included black shorts, black compression shirt with red trim, black fleece, black gloves, a black hat with red lettering. Even my sports drink was red. The only thing that didn't go would be my shoes, white, but I had to go with what was available at Fleet Feet(believe me if I had the same shoes in black I'd be wearing those). So, I pass this guy, wearing a peach (salmon?) tank top, light green shorts, white sneakers, and....wait for it....I kid you not.....BLACK SOCKS, and not the athletic kind either, looked like dress socks. Oh jeez....I must say there are also people out there that look as though they put tons of effort into making their "look" work. To even it out, I would certainly be willing to stop them and say, "Hey, nice job on the outfit. Keep it up! The world thanks you." That would probably be creepy though. I guess I'll just keep having these imaginary conversations in my head, and then write about them later.

Oh, I ran 12 miles today...

Mileage: 12.00
Time/Pace: 1:58:50/9:54
Avg HR: 149

My legs hurt. I soaked myself in a cold bath afterwards, and that was nice. The day is all downhill from here, as I will just have to watch the Bills. Is it too late to donate for the billboard?

Tales from the Locker Room

As you have read in the past, I have an issue with the locker room at the YMCA I swim at while away on business. To briefly recap, I find it bizarre that the old men (60+) walk around free as a bird, junk swinging in the wind. I'm sure they are just too old to care, but please guys cover up! Anyway on to the story....

I went for a swim Friday morning and the locker room was unusually crowded and full of the aforementioned good ol' boys. As I was changing, I pulled out my clothes from my gym back and to my horror one of my wife's knee high stockings (ask me and I'll share with you my overall displeasure that my wife actually wears these) fell out and dropped, quite noticeably, onto the bench that I was sharing with two of my naked counterparts. Of course they saw this and I got a few raised eyebrows and a chuckle. Trying to make light of the occurrence I said, "I just like how smooth these feel on my calves" and shoved it back into my bag. I got a few grumbles, a snicker and I think one of them actually believed me. Oh well.

Chowder Challenge 5K

Nice cold day for a race! Temperature for an 11am start time was 43. I was a bit apprehensive about how well prepared for this race I was, but went out and did it anyway. My best at this distance was 23:50/7:39. I look at the pace times just as equally as the overall time, as each race seems to be just a bit different in length, even though they are all listed as 5K. MY goal today was to knock at least :05 off my best time.

Mileage: 3.07
Time/Pace: 23:08/7:32

My Splits: M1: 7:31, M2: 7:41, M3: 7:33, Last .1 (or actually .07) :22.

Very pleased with this and even though, shorter than other races, it still qualifies for a PR, with the pace and time both being below my previous best.

On tap for tomorrow....an easy 12 miler.

When Work Gets in the Way

This week has been tough, work has been crazy and I seem to spend more time in the car than on my feet. Oh well, it's good to be working...


Tuesday: 4 miles and 500yds of swimming
Wednesday & Thursday: No running :(
Friday: 3 Miles and 500yds swimming

Swimming and Biking and Abs, Oh My!

A good old fashioned cross training day. Yesterday started with my core workout, then hit the bike for 60 minutes and swam 500 yds (.28 miles). I'm slowly trying to increase my swim distance. Maybe someday I will actually be able to do a forward crawl, but for now its breast stroke and back stroke.

Beware: Man Wielding Plunger

So I had to go back to Binghamton for work on Sunday evening. I got in around 8 and decided that I just had to get a run in. I had an 11-miler on schedule. I knew I wouldn't do that much, but tried to get in as much as possible. It was past 8pm and dark, so stuck to the main and well-lit roads. Another great run in 40 degree weather.

I must caution all of you though as to the perils of night running. BEWARE OF MAN ON BIKE WITH PLUNGER. He is a fierce night creature. He prefers a super force cup and an old-fashioned wooden handle. WARNING!!! DO NOT APPROACH THIS MAN FROM BEHIND. Even though he may have passed you mere seconds ago, he may just stop, forget you were behind him and as you approach, he may raise his street weapon to deter you from attacking him. This creature, while easily spooked, will soon retreat, when it realizes that you aren't after his goodies, just interested in burning some calories on a nice fall evening.

Mileage: 8.00
Time/Pace: 1:20:25/10:03
Avg HR: 144

Hey Fatty, Have Another Bag of M&M's

One of the reasons I got into running was to drop weight. My big problem has always been my food consumption. I don't eat for nutrition or fuel, I eat for the flavor, texture, and sheer pleasure. I love the anticipation of that first bite, the full feeling of gorging on a delicious pizza or two. I can eat a 2lb bag of Peanut M&M's in one sitting. Bag chips? No problem! A Mighty Pack (4 burritos from Might Taco), yeah, for an afternoon snack!

I had been watching what I eat for awhile, but recently got back into the bad habits. One of my classic moves is what I call the Fast Food Trifecta. Let me explain...breakfast, McDonald's, Two Egg McMuffins, Hash Brown, and a Sausage Burrito, but I temper all of that caloric intake with a large Diet Coke. Lunch...Wendy's Spicy Chicken Sandwich and Large Fries w/more Diet Coke (Wendy's fries are the best!) Dinner...If Burger's have a King, I'm at least the prince! A double Whopper (with cheese, hold the pickle, please) Meal. Now of course everyday isn't like that, but it is so easy to get into this or a similar pattern.

So, I got on the scale this morning and, wouldn't you know I was up 6lbs from the last time I weighed myself 16 days ago. Yikes! What does this mean? Well, more running and some duct tape over my lips. Maybe even some electro shock therapy or a support group. Do they have Hey Dummy Stop Eating Like Shit Anonymous (HDSELSA)? Say that, it actually is catchy H-D- SELSA (kind of like salsa). Mmmmmm....salsa....chips....fiesta.....Mexican .....ole! See....I just did it again!

Anyway...my run....

Today's run was fantastic! I am loving this weather, it is perfect to run in. I did 8 miles and felt super the whole time. My shins are sore, but what should I expect, carrying an extra 35lbs or so. You can try to tell me to rest, I dare you!

Mileage: 8.00
Time/Pace: 1:17:20/9:40
Avg HR: 149

Bad Blogger

I've been a bad blogger lately. Sorry! I'm still trying to get used to my new work schedule, so some days I am just incredibly unmotivated to blog. Anyway...Today was my scheduled day off, but I also took yesterday off. My shins are aching again. I want to fight through it and you can scold me as much as you want, but I will still press on, for better or worse.

On Wednesday, I did another BRICK-like workout. I ran 6 miles immediately followed by a .25 mile swim. I find that I am not as tight after the swim as I would be if I had just ran. I'm assuming the swim is helping with that. The swim was actually more doable than the past few and I am going to increase my distance next week. I have a good weekend of runs coming up and I am determined to finish, unless my leg snaps in half.

Did I Just Do a BRICK?

Hmmm....I've been reading about BRICKS, a triathlon training technique where you do two of the three disciplines back to back. Today I ran 3 miles and then hopped in the pool and swam for .25 miles (18 lengths). It wasn't too bad, though my swimming is still pathetic. I guess I'll just have to keep at it.

Mileage: 3.00
Time/Pace: 27:39/9:13
Avg HR: 147

Flip Flop

I switched this weekends runs, 10 yesterday and 4 today. Both went well. It feels so go to be able to do a 10 mile run and actually function in society afterwards. I remember the first time I ran 7 miles. The rest of the day was pretty much shot. I couldn't move, eat and even had a hard time sleeping. Not so anymore, I am looking forward to increasing my mileage over the next two months, before I begin my marathon training.

Yesterday's Stats:

Mileage: 10.00
Time/Pace: 1:39:44/9:58
Avg HR: 156

Today:

Mileage: 4.00
Time/Pace: 36:48/9:12
Avg HR: 143

Only in PA

So, yeah! The picture says it all. I was driving in Wysox, PA yesterday and stumbled across this gem, I actually pulled into the parking lot to snap a memory. I just had to share this with all of you. Enjoy. Oh running...yeah...great run today, another cold one, but that made it more exhilarating. Binghamton is hilly, I've talked about that before, but I'm enjoying it. Hopefully, some of these hills will rub off on me and help me with those pesky race hills.

I also need to welcome some of my new followers. So...WELCOME! I hope you enjoy.

Mileage: 3.01
Time/Pace: 27:56/9:16
Avg HR: 157

Temp: 38
Weather: Cloudy

Hello Winter!

Today I stepped out for a run and wouldn't you know, it was 41 degrees! Nice! After a pretty lame summer, it appears winter is just around the corner. I still had an enjoyable run, but I was wearing a snow hat and gloves. Oh well....

Mileage: 6.00
Time/Pace: 1:01:42/10:17
Avg HR: 152

And for Tuesday's run...

Mileage: 3.00
Time/Pace: 28:05/9:22
Avg HR: 148

I skipped Wednesday, due to work so I will run Friday as well.

An Easy Monday

Not much to report today. It's my scheduled day off from running. I hit the bike for an hour and did my core workout. Back at it tomorrow.

Linda Yalem 5K

Perfect race day weather, cool, cloudy, a bit of rain, but before we get into the race I need to discuss my pre-race prep, or lack thereof. I need to develop a consistent plan leading up to a race, including what I eat the night before, how much I sleep and the race day ritual. Right now, I pretty much do whatever, and get out and race. Last night, I was up past midnight, playing cards with the boys. I was thinking the whole time that I really should be in bed, but I couldn't pull myself away. I woke up early this morning feeling groggy and for a split second (or 2 snoozes with the alarm clock) thought on bailing. I sucked it up and went and enjoyed the run. It is always worth dragging myself out to run, even when I don't initially want to. I feel so much better afterwards.

On t0 the race: My plan today was the same as last week. I was going for consistency in my mile pace at 7:40. However, this didn't go exactly to plan. The first mile was tough, due to the large crowd. Mile 2, I stepped it up, and was able to hang in there for the 3rd mile. However, according to my GPS, this race was a bit longer than 3.1 miles, actually 3.13.

Mile: Goal/Actual (+/-)

Mile 1: 7:40/7:49 (+:09)
Mile 2: 7:40/7:33 (-:07)
Mile 3: 7:40/7:38 (-:02)
Last .1: 45:/51 (+:06)

So, two thoughts on this. I feel as though I met my goal even though the last .10 was longer than I had planned. My overall time wasn't better than my previous best, and yet my pace is lower. Is that a PR? Yes and no, I guess.

Totals:

Mileage: 3.13
Time/Pace: 23:50/7:38
Avg Heart Rate: 167

Temp: 61
Weather: Cool, Cloudy, Some Rain


Last .10:

Running with No Socks and Other Tales from the Road

It's been hectic and though I haven't blogged much this week I still was able to get the scheduled runs in.

Wednesday...I forgot to pack socks. I could I do that?!? My wife says I should make a list of things I need to pack every week. I refuse, but clearly my packing strategy has some holes. I was only doing four miles, so I just ran without socks. Bad idea! Socks are VERY important. Even though I only ran 4, I still developed the beginnings of a couple of blisters. I won't do that again!

Mileage: 4.00
Time/Pace: 39:39/9:54

Thursday...I had nice 6 miler scheduled. I run by cemeteries all of the time. I have never ran through one, but today I figured what the hell (no pun intended). Cemeteries are interesting and quite thought provoking. It is kind of neat to look at all of the headstones, Smith, Czewinski, Doll, Fischer, etc. There are a lot of dead people in there. What happens to a cemetery once all of the space is gone? Am I bothering anyone? I guess not. How long do you get a space? Forever? In theory, we could eventually have no where left to bury people if you never have to "give up" your space.

A cemetery joke for you: Why are there fences around cemeteries?....everyone is dying to get in!!!

Mileage: 6.42
Time/Pace: 1:01:43/9:36
Avg Heart Rate: 149

Today...I had a lot of energy today throughout the run. It is a great feeling to run 7 miles and feel fine afterwards. It was only a few months ago that 7 miles of run would drain me for the rest of the day, but now it is just a small part of the day. Also, got in a core workout.

Mileage: 7.00
Time/Pace: 1:06:52/9:33
Avg Heart Rate: 148

Ugh....Swimming

I really want to like swimming. I can appreciate the intense cardio aspect of it and I would like to get good at it and maybe try a triathlon, but right now, I SUCK at it. Today I did another 20 minutes in the pool, I feel totally silly, because I know I have no rhythm and do more splashing than swimming. Oh well, I'll keep at it.

I also ran 6 miles today; nice and easy trying to keep the heart rate under 155. I did my core workout as well, so overall a pretty hefty workout day, but I don't feel totally drained, which I suppose is good.

Mileage: 6.00
Time/Pace: 59:45/9:57
Avg Heart Rate: 150

Temp: 65
Weather: Overcast, Some Sprinkles

Fall Plan

So, now that I finished my first half-marathon, I'm thinking, what's next? For the next 2+ months my plan is to work on increasing mileage and to run a couple of races each month through November. I will then begin training for my first marathon (March 21 in Virginia Beach). I will be increasing my mileage by about 10% each week with a "rest week" (lower mileage every fourth week. I will not be doing any speed training during this time, but I will be incorporating a long run in the mix. I'm looking to peak at 34 miles/week with a long run of 14 miles. The final race before my marathon training will be the YMCA Turkey Trot. I have done this race in the past two years, but I have never trained for it or done any serious running before it. I haven't decided on which marathon training plan to use or to design my own, but I will be researching this over the next couple of months. It you have any suggestions please do share.

Other than running, I will continue my upper body resistance training and hope to incorporate some lower body work as well. I will continue swimming and biking as cross training.

Shea's 5K

Well, I bailed on yesterday's 5K, due to work. I actually have to do some work today too, but I was able to get in the Shea's run this morning. I've been thinking some about pace and decided to try a new strategy. I had been starting slower and decreasing my time per mile about 5 seconds per mile. Today I decided to pick a pace and stick with it for the entire race.Today I was shooting for 23:45/7:40. Here's how I did.

Mile 1: 7:40/7:38 (-:02)
Mile 2: 7:40/7:39 (-:01)
Mile 3: 7:40/7:47 (+:07)
Last .1: :45/:45 (:00)

The last mile really hurt. This strategy was okay and I may try it again, but I still like my other approach better. I guess I shouldn't complain too much though as I decreased my best time at this distance by :10.

Totals:

Mileage: 3.11
Time/Pace: 23:50/7:39
Avg Heart Rate: 173 (Yikes!)

Temp: 65
Weather: Sunny, Cool, Breezy

Back to work....

Swimming Again

Today I went out and got a pair of goggles and a nose plug. HUGE HELP!! I swam for another 20 minutes and did my medicine ball core workout. MY biggest problem swimming is getting a breathing rhythm and while keeping my head in the water. The lifeguard on duty must think I look like a flailing cat, that was thrown in the water and is desperately trying to get to the edge. Oh well. It can't get any worse. Well...unless I drown.

The Great Swimming Experiment

At the hotel I'm staying at, they've worked a sweet deal where the guests get to use the local Y for free. It is only a block away and has a pool. I've been contemplating adding swimming to the mix, but I have some issues with the whole public water activity thing.

However, I thought, what the hell, and went for it. I went out and bought a swim suit, some flip flops, and a beach towel.

As I went through swim, I began to realize why I have an issue with public water sports. Here's my list.

1) Feet. I have an issue with feet. Some people don't take care of their feet like they should. Maybe it always isn't their fault, but still, feet just bother me. This is worse at water parks as you have to share things like water tubes with other slimy-skinned people.

2)My Own Fat. Hey, I'm a fat guy. I don't actually look appealing without my shirt on. I try to take other people into account when I bare my chest. I feel bad for the lifeguard, who is forced to watch this round pasty guy thrashing in the water. She must be thinking, "Please don't drown. I don't want to have to drag your fat ass up from the bottom."

3) Man Junk. Come on guys! Cover it up! Why do the old fat men always prance around the room flapping in the breeze and then think it is a good idea to strike up a conversation with me. Hey buddy, you are wet, naked, fat and hairy. I really just want to dry off, get dressed and leave.

4) Water up the nose. This is the hardest part for me. I think I'll need to invest in a nose plug or something. I don't do the whole face in the water freestyle crawl thing, because of this. I need to learn how to do this, so I must try the nose plug.

So, in spite of all of this, I swam for 20 minutes. Swimming is pretty intense, especially when you do it for an extended period of time. I've never really swam for exercise, just recreation. The experience was tolerable and I will do it again (maybe even tomorrow!)

Cross Training and Resistance Training

I suppose I should document all of my other activities not just my running days. Since June I have been regularly been doing upper body and core work. I don't do weights for my legs as the running seems to be strengthening them just fine. I have been trying to do resistance training on my off running days and core work 3x per week.

My upper body work consists of 2 sets of 3 different exercises for each muscle group: chest, shoulders, back, triceps and biceps, with 15-20 reps per set, light weight. I did this workout today.

My core workout is with a medicine ball taken from Runner Dude's Core Workout.

Tomorrow I am also going to give the pool a try. Now that I am working out of town, I have more time to do more training. I work longer hours, but because I am not home I have nothing else to do in my down time.

Rochester Half Marathon

I did it! I finished the race in 1:55:04. A couple of morning mishaps didn't set me back too much, was just annoying. I was preparing to leave the room and had everything on except my Garmin watch. I had plugged it in at night to make sure the battery was fully charged. However, when I put the watch on, I noticed it was displaying the time as usual. It was frozen on one of the screens and I couldn't get it to respond. I was freaking out. I love that watch and it may be the most important tool I use when I run. My wife, who is usually impatient with everything, is the "repair wiz" in the house. She patiently inspected the watch and miraculously got it to respond and out the door I went. I noticed as I was trotting to the start line that the battery was only 32% charged. I figured that I had enough for the race since the battery is supposed to last for 8 hrs, and since I planned on finishing in under 2 hours it should last. Not so! It kicked the bucket during the last mile, which is okay, all things considered and I was able to use it to monitor my pace until the last mile.

So here's how the actual race went....

The first 3 miles were a breeze. Nice amount of spectators and a large running crowd made these miles go by fast. The start was a bit reminiscent of the Turkey Trot start, but it thinned out quickly. I did have a humorous experience in the first mile. A guy I was running behind, swerved off the road and peed on a building in downtown Rochester. He must have had to go pretty bad, since we were only in the first mile.


Mile: Goal/Actual (+/-)

1: 8:55/8:52 (-:03)
2: 8:55/8:54 (-:01)
3: 8:55/8:54 (-:01)


The beginning of the 4th mile, started with a pretty decent hill. Learning from my struggles with the inclines last week, I decided to try something new. I just took whatever the hill gave me, not focusing so hard on keeping pace. On the downhill, I used the decline to surge ahead. This seemed to work well for me.


4: 8:50/8:50 (:00)
5: 8:50/8:50 (:00)
6: 8:50/8:46 (-:04)


During this stretch the course got a bit boring. We had been running through city streets with a good amount of spectators, but then the route moved into a park and then on to a bike path along side the Erie Canal. There wasn't much room for spectators and not a lot of room to negotiate around slower runners. This was also where I turned on my I-pod for the first time. Up to this point I enjoyed the sounds of the race and spectators. Also, you'll noticed I struggled a bit hitting my splits, again I think mostly because I spent a lot of time weaving in and out of people, but I was getting a bit fatigued as well.


7: 8:45/8:42 (-:03)
8: 8:45/8:47 (+:02)
9: 8:45/8:48 (+:03)


The course began to get a little more interesting at this point. We emerged from the bike path and were running along side of the University of Rochester campus. This gave me a little boost of energy seeing and hearing the spectators. I also plowed into a lady who decided to stop dead in her tracks in the middle of the water stop.


10: 8:40/8:40 (:00)
11: 8:40/8:42 (+:02)
12: 8:40/8:37 (-:03)
13+ .1: 9:40/9:32 (-:08)


Overall:
Mileage: 13.10
Time/Pace: 1:55:04/8:46
Avg Heart Rate: 161

Temp: 51
Weather: Partly Sunny, Cool


I felt as though my plan for the race, was solid and I hit my goal, so I'm pretty thrilled. I must thank all of you who encouraged me and tolerated reading my blog. Also, thanks to those that came out to the race to cheer me on; my dad and Dawn, SL and VL, and of course, most of all, my lovely wife, who tolerated not sleeping much, getting up early and generally supporting me throughout this training.


What next?!? A few days off and then I will set a new goal. So, stay tuned...


I will leave you with this lovely picture of my race injury (more bloody nips!!) I even used Body Glide and that didn't work!!

The Night Before

Tomorrow is the "big day". I've trained hard, had a few setbacks, a few victories, a few disappointments.

Going through my mind tonight....

1) Did I eat the right food?
2) Did I train enough?
3) Am I going to make it?
4) Will I meet my goal?
5) Will I wake up on time?
6) Should I eat one banana or two tomorrow morning?
7) Am I going to look silly with my fuel belt on?
8) What if I don't finish.....

etc
etc
etc
etc

I'm sure I won't sleep much tonight, which is silly, because I'm not trying to win.

My strategy is the following...

Mile 1-3 8:55
Mile 4-6 8:50
Mile 7-9 8:45
Mile 10-13 8:40
Last .1 1:00

If I can accomplish this, I will run 1:55:10/8:47. Is this possible? Yes. Will I do it? Hopefully. Time will tell....

Holy Hills, Batman!

One thing about this area I'm working in now, it a much more hilly than home. Take today for instance. I left the hotel this morning, and ran around the neighborhood and immediately hit some hills the likes I've never dealt with. One hill in particular was just silly. I will now attempt some serious math to give you a better idea.

Gradient= Rise/Run

Rise
1100ft (top of hill) - 729 ft (ele. at bottom of hill) = 371 ft

Run
.81 mile (at top of hill) - .63 mile (at bottom of hill) = .18 mile

Gradient = 2061ft/mile

Ok, so what is the percentage gradient....do read on....isn't math fun!!

So first convert .18 miles to feet and that is...let's see....oh yeah...duh (!)...1478 ft...

Ok so then using Rise/Run....

371/1478 = 25% (Yikes!!)

Tough and something I haven't experienced before. I'll have to do more of this.

Mileage: 3.11
Time/Pace: 31:23/10:05
Avg Heart Rate: 140

Temp: 60
Weather: Sunny

Otsiningo Park, Binghamton

I am working out of town, so I figured I'd try a new place to run. This was quite enjoyable. The park has a nice trail that runs along what I believe is the Chenango River. I took it nice and easy, not trying to break any records, just trying to keep my legs loose and enjoy my surroundings.

Mileage: 4.00
Time/Pace: 39:58/9:59
Avg Heart Rate: 147

Temp: 72
Weather: Sunny

Where am I?!?

So, I've been relocated for my job. It isn't too far away, only about 3.5 hours, but far enough that I have to spend time away from home. It already sucks being away from home, away from my wife, the puppies and kitties, my bed, etc, but it is important to make a living and so I can't complain too much.

I am looking forward to exploring some new trails and new sites while I run. I'll keep you posted as to what I discover.

Run into Buffalo 15K

Big test for me this morning. This is my first attempt at this distance in a race. I was a bit on edge, not having run since Tuesday, because of my questionable knee. Before the race, I tested the knee both with and without the knee wrap. I decided to go without the wrap.

The course is basically the Turkey Trot course, out and back. My plan was to test my pace to see if a sub-2hr half marathon was possible. I didn't feel the best waking up. I had a very active weekend and was up late spending time with friends. I was very groggy this morning when I woke. Anyway...

My thoughts were to start at an 8:40 pace, drop :05 for the first 4 miles and then hold at 8:25 for miles 4-6. Then continue the drop for 7-9, for an average pace of 8:25.

It started off well...

Mile 1: 8:40 goal/ 8:37 actual (-:03)
Mile 2: 8:35/ 8:37 (+:02)
Mile 3: 8:30/8:30 (+:00)

Some incline, that was more intense than it looked, but a nice descent too...

Mile 4: 8:25/8:33 (+:08), long gradual descent, took more out of me than I thought it would.
Mile 5: 8:25/8:25 (+:00), ok, back on track, but need the descent to help out.
Mile 6: 8:25/8:45 (+:25), sucking air now, more incline

Just survive....

Mile 7: 8:20/9:19 (+:59), more incline, ugh.....just breathe...lots of people passing me.....
Mile 8: 8:15/8:56 (+:41), I made a deal with myself, just get under 9mins, help from the descent
Mile 9: 8:10/9:23 (+1:13), yeah right....you are SO FAT!!!!
Last .3: 2:25/2:33 (+:08), sprinted to the finish....well SPRINT is a loose interpretation....

What did I learn?

1) I'm still FAT and out of shape.
2) I can survive a race, even when everything tells me to "Stop, this is stupid!"
3) Get better sleep the night before.
4) Eat better, you won't feel so crappy in the morning (aka. Food Hangover = Not Good for a Race)

This race was pretty neat other than my obvious deficiencies. I like the out and back race route. It allowed two opportunities to see the leaders zoom past. It is interesting to note the body type changes as runners pass by. The leaders were a long and thin, in top running shape. As the race progressed, the waistlines expand and the muscle structures become less obvious. Guess what group I was in? The round, sweaty balls blundering along somewhere in the middle.

Mileage: 9.32
Time/Pace: 1:21:41/8:45

Temp: 65
Weather: Sunny, Cool

The good news is that if I can run this pace for the half I will finish under 2 hours (1:54:37). This pace even gives me a handful of minutes to "play" with.

After the race, my knee felt good, even walking on it. The rest was successful. This week will consist of mostly rest too. I don't want to push it too hard. I will probably get in one or two runs in the 3-5mile range, just to stay loose, otherwise saving it all for Sunday.

Checking In

I'm still resting my knee. I haven't run since Tuesday. Well, okay, so I ran a LITTLE BIT yesterday. My wife is doing the coach to 5K program, so I ran her daily workout with her. Other than that nothing, but upper body weight work. I'm itching for a run, but am erring on the side of caution. Today I have been wearing my Ace wrap all day, and the knee feels better. The latest plan is to run the 15K as a "test" for my running time strategy and to check out the knee. I may get a short distance (3-4 miles) in mid-week and then nothing until the half on next Sunday. I am confident that my fitness level (small as that is) won't go out the window and the lay off won't hurt me too much. After the half, I'll re-assess, but the plan is a solid week of rest with maybe a 5K. Then a good 8 weeks of building up mileage and various 5K's throughout the fall. At the end of November, the plan is to begin training for a marathon (Shamrock Marathon, Virginia Beach, in March). Whew...we'll see.

Also, if there are any bikers out there looking for a new shop in town check out Tri-Spot. They just opened and are the only local dealer of Cervelo. They have a winter time-trial series that uses a virtual reality race simulator that I am thinking about signing up for. I still need to purchase a bike, but I think I am going for the Cervelo S1.

Nagging Knee

I'm feeling a bit frustrated about my knee. It is just sore enough to be annoying. I am going to bail on today's run and possibly tomorrow's too. Argh!

Body vs. Mind

Last month I talked about a run where I couldn't get my body (particularly legs) to move and respond the way I wanted it to. Today was just the opposite. I was trying to keep my body moving slow, but it just wanted to go. It felt very uncomfortable when I tried to slow down. Weird huh?!?

I also finally went out and bought an Ace wrap for my knee. I'm not sure how I feel about this, but I'll let you know how it works. My knee is more sore when I walk. When I run it feels fine.

Mileage: 5.00
Time/Pace: 44:45/8:56
Avg Heart Rate: 153

Temp: 61
Weather: Sunny, Cool