Run Mark Run

Post marathon running

2010-12-03T20:40:00.002-05:00

So as of today I am twelve days since Philly and Im feeling really good still. The post marathon glow has started to wear off a bit. Looking back at the Philly weekend - I still cant believe how much fun I had and how strong I was able to run (and that I got to break in a un-used porta-potty). Ive run six times now since then...here is a recap.

Thursday Nov 25 - GMAA Turkey Trot 5k - VT
Very low key race - no bibs, no timing (unless you are the first man or woman to finish). I ran this with my sister. Kind of nervous on how I would feel 4 days after Philly. Kept things nice and slow - (minus when I had to catch up to someone to tell him his shoe was untied). Finished at 29:07 (9:15 pace)...legs felt pretty good. After the run - went back to my sister's and had my first beer (and Jamesons) in a long time.
http://connect.garmin.com/activity/57902416

Saturday Nov 27 - Long run with Paul
Met up with my friend Paul in VT for a nice long slow run. Cold and windy - but overall great. Post marathon running worries are definitely gone after this run. Nine miles at a 9:08 pace - did a little pick up near the end to see what the legs could do. (Also picked Paul's brains about ultras - maybe someday.)
http://connect.garmin.com/activity/58061122

Tuesday Nov 30 - Back in CT
Did some speed work with some pickups at 5k effort. Things felt really good - legs felt fresh and the pickups were surprisingly quick. November over - total miles 111.6. Yearly miles to date 1503 - which is only 19 miles off my total miles last year.
http://connect.garmin.com/activity/58430344

Wednesday Dec 1 -
Weather sucked - very windy and rainy. But I like running in the rain - its fun the looks you get from drivers when you are out there. Three miles.....
http://connect.garmin.com/activity/58515141

Thursday Dec 2- MT DOOM RUN
Ran to the top of Mt Doom (aka East Rock)...such a satisfying thing to do. Nice big hill. The road to the summit is already closed off to cars. Minus a couple bikers I had the place to myself. Must remember to run up to the summit more often - such a great view.
http://connect.garmin.com/activity/58592317

Friday Dec 3 - Run with the Doc
Doc Leah gave me a ring this morning wanted to know if I wanted to join her for a run. Since most of my training runs are solo - I couldn't pass on running with someone. We hung around East Rock and ran some loops - (I was waiting for the oil company to come out and get heat back to my place so I didnt want to stray too far from home).
http://connect.garmin.com/activity/58661645

So - almost 2 weeks post marathon and I feel good. No major injuries/tweaks. Couple minor things here and there - but nothing some stretching and rolling (and a beer) doesn't take care of. I have decided for sure not to race the last big race around here in December (Christopher Martins 5k) - and will just get myself recovered more, start ramping up the speed work a bit - and get ready for Chilly Chili run on New Years day.

Three days post Marathon

2010-11-24T07:45:00.001-05:00

Legs are feeling good, I'm still smiling and still eating everything I can find.

Philadelphia Marathon Race Report (long)

2010-11-21T19:39:00.001-05:00

After my run on Friday:
I finished work on Friday and knocked out the laundry pretty quick. However after finishing the laundry I dropped my work laptop and broke it. Although I did not need it for my weekend in Philly – it was not the way I wanted to start my race weekend. I packed up all my running gear- double checked I had both pairs of Kinvaras with me (my yellow ones would have been lonely if I left them home), had a nice dinner and then went to bed.

Sautrday:
Alarm went off at 6am and I was up and having my coffee within 5 minutes. My family and I were out the door by 7. We made a quick stop off at Panera for breakfast (didn’t seem right not to start the race weekend without an orange scone) – and then we were off to Philly. Very quick drive down with no excitement (even through New York City) – which was nice. Got to Philly around 11:30 and headed over to my in laws for some lunch.

After lunch I walked over to the expo to get my bib and such. The expo was really nice –lots of people there. This by far was the biggest expo I had ever been too. I walked around a bit picked up a couple things. At 3pm I met up with some fellow Milford Road Runners that were down to run the marathon as well. After a couple pictures we all went our separate ways. I was amazingly tired for it being only 4pm. My way was to the hotel (Thomas Bond Bed and Breakfast) to check in – then back to in laws so I could eat. After a nice dinner at the South Street Diner (which ended up being on the race course) – we went back to the hotel so I could get ready for the race – and more importantly sleep.

Sunday:
RACE DAY!! – After a decent (not great) night of sleep – I woke up 5 minutes before the alarm went off (which I’m sure my family appreciated) and was getting myself together. Had my morning bagel and a diet soda to pep me up. Slowly I got myself into race gear and in my throw away clothes and headed down stairs for my cab. The lady that worked at the bed and breakfast had coffee ready when I got downstairs and a bagged breakfast for me with scones and other pastries in it (she had others for the other racers too – such a nice touch). Cab showed up right on time and after a five minute drive I was staring at the art museum at about 5:30 in the morning. It was pretty cold still and the moon was shining bright right about the museum (wish I had my camera with me). After christening a fresh porta potty – I worked my way over to the fleet of UPS trucks to check in my bag. By the time I had that all done- the sun was starting to peak through and the numbers of runners and spectators started to increase like crazy.

I found the green corral and the 3:40 pace leader – and tried to just stay warm (I had shed my throw away clothes already). There was a definite excitement in the air – announcements over the loudspeakers, friends chatting, perfect strangers introducing themselves….it was great. I talked with a couple people, – (one was a girl named Penny from Brooklyn who ran a 3:37 and qualified for Boston!) - which is not in my nature as I am usually quiet and shy at races. Philadelphia has a wave start – which was great. When it was time for our corral to go – it was still very busy but I cant even imagine if everyone went at the same time.

As I started the 3:40 pace balloons pulled away from me and I lost site of them. I didn’t really worry too much as I was only going to use the pace group as a guide (although I would have loved to stick with them the whole race). Streets were pretty narrow and running room was at a premium. A runner next to me, we’ll call him Doc as I cant remember his name – just that he was a Doctor at Temple, starting chatting with me. We realized we both wanted to run with the 3:40 pace group and since we both lost sight of it decided to just run in a pace group of two. In between miles two and three we caught sight of the balloons up ahead – but decided it was in our best interest to not chase them down. We were doing fine on our own at an 8:15 pace or so. At mile 5 – I saw my wife and father in law waving, no pictures though as I was just running too fast (and on the other side of the street from them). I took my first gel at the water stop after mile 5. Through the city was just an amazing place to run – so many people all cheering, giving out high 5s…it was just great. And with our names on our bibs – you’d get the occasional stranger yelling out specifically to you. Such a boost.

We finally caught up to the pace group around mile 8 or so and I settled into a nice focused pace. Even though the course is billed as a flat course – it does have some fairly decent hills in it that you have to watch out for – and they start around mile 9. Mile 11 I took another gel. As we pulled around the front of the art museum for the half marathoners to split off – the road got pretty narrow and congested as everyone started to make sure they were in the right spots for the split. Once we were passed the split the roads opened up a bit and we all had a bit more room to run. The crowd through here was a bit sparse – so I decided to disconnect the brain for a bit and just focus on running form and breathing. As my Garmin beeped 15 miles – the lead runner ran past us on his final stretch- he was flying. We all cheered for him as he went passed….

With the brain disconnected and me being focused just on running – I don’t remember too much from mile 14-18 except – there was a bridge, a downhill, me passing the pace group leader as he watered some grass, then back uphill and across the bridge again. I took my last gel shortly after the bridge, then kept an eye out for the final turn around point. I decided to forgo the nice offers of free beer around mile 19. Finally the turn around came – at this point the pace group was about a 1/10th of a mile in front of me- and I decided I wasn’t going to have it in me to keep up with them. As they turned around the corner I pointed at the pace leader and said thanks to him and that was the last I remember seeing them. I was still feeling fairly good even though the 3:40 wasn’t going to happen. I started watching the outbound runners and just zoned out to the all the runners going by me. Then out of nowhere I heard my name and an arm came out – my friend Alecia was running at me on the outbound side – we exchange high 5s and yelled at each other. That was just the boost I needed to get through the next couple miles.

At mile 22 I got hungry and started to cramp when I tried to hold my focused pace. (side bar: I keep saying focused pace as I was not looking at Garmin pace anymore and just figuring my splits from the race clocks). Then I felt that the wall could be coming – so instead of trying to run right into it and have it knock me back, I decided to slow up a bit find a comfortable pace and just sit on that until I felt a bit better. Even though I slowed up – I realized around mile 23 (where I had to DNF at Cape Cod) I was going to finish this race. I started to get choked up – which is a big deal for me – as I have been told Im a robot when it comes to my emotions. A bit after mile 24 I was really hungry – and out of the blue (I’m pretty sure I didn’t hallucinate this) there was a group of kids handing out gummy bears. THANK YOU! Although I only ate 4 it was just what I needed. I started to pick up the pace again (or so it felt). Then the crowd started to get thicker and thicker again as we were within a mile+ of the finish. With a mile to go the crowd was basically on top of the course cheering us all along and I picked it up again. It was so surreal having that many people so close to you cheering you on. “You got this Mark” and “Finish strong Mark” were the ones I remember the most. As I made the final little turn around the loop to the finish line I realized I had this smile plastered on my face. I don’t even remember looking at the clock or anything as I ran through the chute – but I do remember the feeling of just uncontrollable happiness.

As I got my mylar blanket and my finisher’s medal – I heard my wife yelling out my name. She walked with me to get my food and my bag. She was so happy to be able to see me finish AND get a picture of it as well. (With a 7 year old kid sometimes race finishes are missed by last minute trips to the porta potty).

I’m so happy still that I was able to finish this race after what happened last year at Cape Cod. I knew heading into it that a 3:40 goal was going to be tough to maintain – and really don’t care that I missed it. The 3:46:29 is a 13 minute PR and I couldn’t be more excited. The smile has yet to leave my face.

Pictures --> http://picasaweb.google.com/majorcane/PhiladelphiaMarathon#

Philadelphia Marathon Official Results

2010-11-21T19:34:00.000-05:00

Bib: 4560
Div: M 30-34
Age: 34
Chip Time: 3:46:29
Pace: 8:38
10k Time/pace: 51:02 / 8:12
Half Time/pace: 1:48:54 / 8:18
30k Time/pace: 2:35:40 / 8:21
Overall: 2587/8942
Place M: 1959
Place M 30-34: 338

More taper runs, craziness, DailyMile meetup

2010-11-16T19:00:00.004-05:00

So - taper runs #9-12 are done with two more planned runs before the Philadelphia Marathon. (AAAAGH 5 more days! - phew I'm better) Here are the runs:

#9 - 5 miler - 4 easy miles with a MP last mile -> http://connect.garmin.com/activity/56427658
#10 - 8.24 miler with Milford Road Runners -> http://connect.garmin.com/activity/56514139
#11 - 5 miler - with blah blah blah -> http://connect.garmin.com/activity/56645393
#12 - 3.1 miler - with fast last 1/2 mile -> http://connect.garmin.com/activity/56924490

Now some of the crazy taper stuff that I hope usually happens ->
1) I woke last night with maybe a pain in my leg (I may have been imagining the whole thing). I did get up and walk around the house at 2am or so to walk it off.
2) Restless sleep last few nights (see #1)
3) The need to make sure things are clean/put away - not normally in my nature.
4) Packing/re-packing my bag that I'm going to check at the race
5) Quick and sudden freak outs
6) Been on the Philadelphia Marathon website all the time -but for no apparent reason
7) Dream of winning a random contest for something (i cant remember what it was for) from IronBrandon (if you dont listen to his podcast - you should)

The DailyMile meetup for the Philadelphia Marathon is going to be at 5pm at the Clif Bar Pace Team booth. If you don't know what DailyMile is - you should go check it out. But in short its a social network site for runners, swimmers, cyclists and any other type of exercise you could think to log. You can post workouts, friend other people, comment on their workouts......Its good fun and is a great motivator.

Speaking of Clif Bar Pace Teams - I ended up signing up for the 3:40 pace group. Not sure what to expect but we'll see how long I can stay with them.

Taper Runs #7 and 8, Pace Groups

2010-11-10T20:24:00.002-05:00

Last two taper runs went grand - the first of the week (Tuesday) I decided to run this one a little harder. Each mile was a bit faster than goal marathon pace with the last one being at my current 10k (or 5k after a 5.8 mile warm up) pace. Today's run I just went very easy. I even broke out the ipod to run with for the first time in a long time. I let the easy listening sounds of Tool help and keep me relaxed on this run. Oh and I probably should pick up some Bodyglide - the new shorts all of a sudden seem to allow for some chafing.

Tuesday's run -> http://connect.garmin.com/activity/56113546

Today's run -> http://connect.garmin.com/activity/56221762

The big taper question that I have been going back and forth on - is to join a pace group - or not. I've talked to some runners with varying degrees of expertise/experience in running for opinions and things seem split. For new and non runners - races will bring in people to lead groups to get people across the finish line in a certain time. Common finish times for pace groups are 3:10, 3:20, 3:30..etc etc...sometimes going all the way up to 5:00. At the Philadelphia Marathon - Clif Bar will be running the pace groups and I'm torn.

A few people I run with say pace groups are great - and highly recommended joining one. Said they have run with them in the past (not Clif specifically) and thought it really helped them get across the line at their expected goal. Others say they had a tough time with the group. Ive read online in places basically the same thing.

Part of me would love to join so I can
a) run with a group of people with the common time goal
b) have someone pace the beginning where my adrenaline will probably kick
c) help assist in the later miles with motivation (as some pace leaders do)
d) get the 3:40 Im hoping for

But the other part -
a) afraid that the 3:40 is too ambitious and will get discouraged later in the race when the pace group pulls away from me
b) afriad that a 3:40 is very doable and maybe faster and will feel like I left too much out there staying with the group (highly unlikely)
c) Not sure if anyone is still reading this - but taper has clearly started to affect the brain
d) would like to run "my own" race and just do what feels right and natural and have fun

As of this second - I'm leaning toward not joining a pace group. But I'm sure my mind will change 100 more times......in the next 5 minutes.

11 Days to Go!

End of Taper Week 1

2010-11-07T20:11:00.002-05:00

First taper week is done. Phew....Got some good runs in this week. I even ended the week with a long run with a 5k race in the middle. The one negative for the week is I spent Friday with either a stomach bug or some food poisoning - either way I definitely expelled more calories on Friday than I could take in. Also by the end of the day was extremely dehydrated (any fluids I took in got deposited into the porcelain throne as well). Saturday I spent the day refueling and re-hydrating so I could try and run on Sunday.

The race went well - I was able to maintain a comfortably hard pace and run a 7:36 pace. Far from a PR - but with the 5.8 mile warm up we did and being sick I will take it.

This coming week Ill be cutting back my mileage a bit more and start to make my Marathon checklist (which is right up my alley - gotta love making lists). Things to look for - places to eat near the convention center, a quiet family friendly place to get dinner on Saturday, look for some throw away clothes for the start, look at Philadelphia weather and figure out what to bring with me, buy Gels and other food stuffs.....Im sure there are many other things to list out - so feel free to remind me of things I should bring.

Total runs: 6 (include the long run on Sunday broken into 3 segments)
Distance: 29.02 miles
Time: 4:14:45
Pace: 8:46

Taper illness - blerg

2010-11-06T09:41:00.000-04:00

So not how I planned to spend my Friday - I was hoping for a five mile tempo run. Instead I spent a majority of the day with either a stomach bug or some sort of food poisoning. Woke up at 4am with what I thought was really bad heartburn....boy was I wrong. I was in the bathroom every 40 minutes or so reliving my dinner from the night before.

So after a day of losing many more calories than I took in - I am going to rest today too. Take the day to rehydrate and refuel. Im craving some fatty foods - but Ill try and refrain from going too crazy on the refueling part. Then tomorrow join some friends for a long run which will include the Platt Tech 5k in the middle of it.

Fifteen more days to go....

Taper Run #3-

2010-11-04T18:33:00.004-04:00

The plan today was to go slow and not do anything dumb (step on an acorn, trip on a curb, slip on leaves). Mother nature actually helped out with the rain and the wind - and really I kind of like running in the rain. I put on my new digs that I hope to wear at Philly and went out for a slow and wet four miler. For the first time on a run I never looked at my Garmin. I just counted the mile beeps so I knew when to stop. Felt kind of nice to just be whatever about a run. Some people when they do "naked" runs they go without the watch - but I still like the post run numbers and stuff to obsess over. I did throw a picked up pace mile at the end of the run that just happened to be at 8:23 (which is right around goal marathon pace). My poor Kinvaras are up on my makeshift drying rack now - to hopefully be worn tomorrow.

Total distance: 4 miles
Total time: 36:36
Average pace: 9:09
Splits: 9:15 / 9:09 / 9:48 / 8:23
http://connect.garmin.com/activity/55513974

The new shirt and shorts seemed to work out fine. First pair of shorts with a liner in it. I was always hesitant to get this kind of short for some reason - but it wasn't all that bad. I'm going to wear the same thing out on my long run this weekend to make sure everything stays where its supposed to on a longer run....and to see well if there are any chafe points.

Taper Run #2 -

2010-11-03T21:37:00.002-04:00

So far taper hasn't started to drive me crazy yet - but its only early in the first week of it. Talk to me midweek next week. Todays run went well - did fifteen 100meter pickups with 100m recovery then did some running around Yale to fill out some mileage. Felt good - and the cooler weather has been great. Ive been having to shed the gloves and arm warmers though mid run as I do get warm pretty quick.

Been thinking about nutrition strategy for race day and this is what I have so far...

- 2-2.5 hours before race (4:30am-5am ugh) - eat bagel and have a cup of coffee (where I am going to find coffee at that time of the morning I dont know yet)
- 1 hour before race - some sort of granola bar - preferably with around 140 calories
- 15 minutes before race Gatorade G1 Prime
- Mile 5 Gel
- Mile 13.5 Gel
- Mile 20.5 Gel

At the three gel times drink water - then try and alternate water/gatorade as much as I can throughout the rest of the race.

Picked up some shorts tonight at Sports Authority to race in and my shirt from Running Warehouse should be here tomorrow. Will be trying them out on my long run this weekend with the Milford Road Runners (WINTER COURSE!! WAHOOO - believe me its so much better than the summer course).

Still have had only the two marathon dreams and those were a few weeks ago. Waiting to see what my brain does to me over the next few days while I'm trying to sleep.

Taper Run #1 -

2010-11-01T20:25:00.003-04:00

Wahooo Taper is here! For your new (and non) runners reading this - (Sidebar Seems from my last post I have more than one reader here - Hi Jon and Jess - sorry I missed you in my last count...sidebar over) - taper is the period where you start cutting back in distance and intensity of training runs so you can start getting the body recovered from the day to day grind of the past weeks of training. Since I was injured and took some time off and already had to cut back some runs - this week will be a quasi taper before the real taper starts next week. Taper is also the period where one starts to go a little crazy - things like following start to happen (feel free to leave comments on what happens to you during taper).
- You start to think "Did I do enough training to really run 26.2 miles?"
- Mood shifts from - glass half full - to holy crap I lost the damn glass.
- You put on weight - and start to worry about it.
- My legs get really twitchy on rest days
- Stress dreams start to happen about race day (I'll get into these sometime later during taper)
- Every little ache or twinge in your legs freaks you out.

Now for today's run -
Went out for a 7 miler with hopes of adding some speed work in. After a mile warmup I started to do 1/3 mile on's and off's with the "on" segments being at 5k pace/effort. Normally I would go by pace - but it was super windy today which made holding the pace difficult. Ended the run with what should have been a Marathon pace (8:24) mile - which was an 8:08 mile.

http://connect.garmin.com/activity/55158494

On more specific Marathon news - the marathon beard is growing in nicely (unless you ask my wife). I have to talk with my facial hair coach to see what our plans should be for race day. I also ordered my race day shoes (Saucony Kinvaras) from the running store in my area - they should be here next week, which means as soon as they come in all my runs will be done in those shoes to get them gently broken in before race day.

Neglected Blog

2010-11-01T15:40:00.004-04:00

So its been since Week 9 of Philly training since I last posted - and today marked the start of week 16. I apologize to my reader (Hi Dad).....First the weekly break downs of since week 9

Week 10
I ran 3 times that week with one of the runs being the Niantic Half Marathon. My ankle had started to give me troubles during week 9 and wasnt getting much better. So I decided to do a mini taper heading into the half marathon. That morning things didnt feel much better so I decided to just take it easy and not push too much out there. You can read about my race at DailyMile - short of it is I ran very well and strong even with ankle issue. Total mileage for the week 22.5 miles

Week 11 (Sept 27 - Oct 3)
Monday I woke up after running Niantic and I could barely walk. I knew I was going to need some time off after the race - but I ended up taking 5 days before I attempted to run again. Spent the week icing, elevating, ibuprofen-ing and trying my best to stay off my feet. Thought about getting some crutches to keep pressure off when I had to move around - but decided against it. Total mileage for this week was 8.75 (which was done on Saturday with Milford Road Runners). At this point I was starting to get really nervous about Philly and my training. I felt that 3:40 was slipping away - and that Id be lucky to do a 4:40.

Week 12 (Oct 4-10)
Things started to feel a little better but still not 100%. Ran a total of 4 times that week - some good some bad. Long run of the week was 12 miles. Ended the week nervous that I could even do the 26.2. Total mileage was 27.5 miles. At this point I decided to toss the Pfitzinger plan out the window. There was no way I was going to try and "sneak" back into the plan after the past 3 weeks.

Week 13 (Oct 11-17)
This week things actually felt almost normal again. Had some good runs and a couple bad ones - but thats normal whether you are healthy or not. Actually got 5 runs in during the week - one being an almost 20 miler (19.6) with Alecia and Brian. Even though that long tired me out and I felt miserable (and hungry) for the mile or so - it did give me the confidence back that I had been missing. But then I did something dumb - I went for a 4 miler the next day. I never run the day after a long run - its ALWAYS my rest day. I wont make that mistake again - as even though I had good company for it - that run sucked. Total mileage - 40.6 miles.

Week 14 (Oct 18-24)
I got 5 runs in again this week - and even started to bring back some speed work to wake up the legs a bit as they had been feeling heavy and slow since Niantic. The long run this week I decided to cut back pretty far from last weeks 20 and I did a 15 miler on the hilly Milford course (thanks Al for joining me for the entire 15). Total weekly mileage 35.5 miles.

Week 15 (Oct 25-31)
This week I knew I wasnt going to get all 5 "planned" runs in as my Doctor Wife was out of town over the weekend so no running at all. Started the week by doing 8x800 Yassos for some speed work. Had a crap run mid week in which I got 1.5 miles out and had to call it and walk it back. I took Friday off from work to get my last 20 miler in. The 20 miler was great - by far one of my best runs this training cycle - and maybe top 3 all year.

Week 9 recap

2010-09-19T21:47:00.001-04:00

Week nine is in the books.....I have a slight ankle/shin problem coming out of week nine. Recovery week is next - so I may take an extra rest day to try and recover from this. Hopefully things will feel better before Niantic Half Marathon on the 26th. Here are the totals for week 9 - half way to Philly!

Total runs: 6
Total distance: 51.25 mi
Total time: 7:18:55
Average pace: 8:33

Highlights
-18 miler w/12 at marathon pace with Alecia

Lowlights
-stupid ankle/shin issue

Week 8 Recap

2010-09-12T16:45:00.003-04:00

Well week 8 is over, 1/2 way to Philly....(I may go out tonight for a few miles) ......here is how it went.

Total runs: 4
Total weekly distance: 48 miles
Total weekly time: 6:51:47
Average weekly pace: 8:34

Highlights:
- New Haven 20k Race on Labor Day
- 20 miler on Saturday

Lowlights:
- Wednesdays 9.5 miler - blech
- Allergies still lingering around
- Coming up short on my weekly planned mileage (even if I go out tonight for a few)

20 miler #1 of 3

2010-09-11T16:50:00.000-04:00

Ran again with Chuck (who I ran with Monday at the New Haven 20k)....and as usual it was a fun run. Even around mile 18 when things started to get sore and a bit painful I was glad to have Chuck around.....it would have been so easy just to either stop or mail it in and slow down to a crawl. He was running his last 20 miler before Portland (ME) Marathon - and wanted to go 22 but it wasnt in the cards for him today. Im glad to have this first 20 under my belt and kind of look forward to the next one. Today was the furthest I have run in almost a year....since the Cape Cod debacle......but we wont talk about that. Off to the Norwalk Oyster Festival....

Total Distance: 20 miles
Total time: 2:55:23
Avg Pace: 8:46

http://connect.garmin.com/activity/48505234

5 miler - with 1 mile on and 1 off

2010-09-10T16:52:00.000-04:00

After a rest day yesterday, I decided to head out this morning for a whatever 5 miler. (I thought about going out after dinner - but my wife who is much wiser than me, told me I should just rest, get healthy, get some sleep and go in the morning. I knew her PhD would come in handy with my running some day).

The whatever run is what I call the - I'll make up what I do once I get out there. As soon as I stepped outside and felt the lovely cool air I felt rejuvenated and ready to run...hard. But with the first 20 miler of this marathon training tomorrow I knew I shouldnt go all out hard for too long. So I decided on one mile on and one mile offs. The first mile I held back a little just in case the On/Off idea wasnt right. From there I slowly pushed the pace on each on segment.

Overall I felt good - most of my allergy issues seem to disappear while I'm running (except for the super dry throat). I'm probably going to come up short this week on mileage - but I'm hoping the quality of my runs makes of for the missing quantity. Happy Friday everyone!

Total distance: 5 miles
Total time: 41:35
Average pace: 8:19
Avg Hr: 158
Max Hr: 179

Splits
8:03 / 147
9:03 / 149
7:39 / 165
9:48 / 155
7:00 / 176

http://connect.garmin.com/activity/48356043

New Haven Road Race 20k - Official Race Results

2010-09-06T19:07:00.001-04:00

Official Results
Place: 667
Div: 137
Bib: 380
Age: 34
Gun time: 1:37:54
Chip time: 1:37:14
10k Split: 49:25
Gun Avg: 7:53
Chip Avg: 7:49

http://www.jbsports.com/Newhaven20k2010.htm

New Haven Road Race 20k - Race Report

2010-09-06T19:04:00.001-04:00

Hello Week 8!

Today was the New Haven Road Race 20k. I had no idea how today would go since I ran 18 just two days ago and the last few days allergy-wise have been miserable. I figured I wanted to be around 8:00-8:24 per mile. Woke up around 6am - had some breakfast, got myself ready and walked to the green (~1.5 miles). Once I got there I to my number pinned to my shirt and the D-tag on to my Kinvaras. Chatted a bit with some Milford Road Runners at our tent - then off for a quick warm-up and potty stop. Once I got through the bathroom line - I had only a few minutes to get to the start.

I lined up a ways back and shortly after I got settled in a spot - the gun went off. I took it easy for the first 1/2 mile (I really had to as it was very busy). After the crowd cleared a bit I found a comfortable pace and tried to just sit on it. Just around mile four I noticed my good friend Chuck a few steps ahead of me. From that point on we ran the race together. He said he wanted to run 8s even - but that didn't happen. We seemed to alternate each mile which of us would push the other along. At a water stop at mile 10.5 or so he decided to take a breather and drink his drink instead of spilling it all and he waved me on. As I made the final turn down Whitney I saw my wife and son in the crowd. I made a quick detour to give my son a kiss - then back to the course I went. Once back on the course I started looking for Chuck again - seeing he was only 20 feet or so behind me I held up until he caught up to me. We finished together which was great.

Overall I felt great - esp coming off the 18 miler. I figured I could have picked up the pace a little overall but running with a friend today and having fun was what it was about.

Garmin Times
8:02
7;49
7:49
7:39
7:50
7:43
7:38
7:56
7:40
8:06
7:51
7:36
3:31 (for .49 miles @ 7:14 pace)

http://connect.garmin.com/activity/47842084

Bad blogger, marathon training etc etc etc

2010-09-05T07:08:00.005-04:00

Yes I've been a bad blogger as of late. I know all of you (all 1 of you) must be sad not to have been able to read about my runs here. I hope you have been able to cope for the last three weeks. The end of summer always seems to be crazy, add to that marathon training and getting my son ready for school, its a miracle I remember to put pants on in the morning (I have yet to forget to do that - wahoo!)

Training for Philly has been going well. Mother nature has tried her best to derail me -between the heat, ragweed season and a potential hurricane coming through New England -but she has yet to knock me off course (knock on wood). Below are my week totals for the past three weeks.

Week 5
Total Distance: 45.67 miles
Total Time: 6:33:44
Avg Pace: 8:37

Week 6 (Recovery)
Total Distance: 36.35 miles
Total Time: 5:12:20
Avg Pace: 8:35

Week 7
Total Distance: 50.0 miles
Total Time: 7:36:01
Avg Pace: 9:07

Highlights of the last three weeks:
1) 9 miles with 5 at 1/2 marathon pace with Mike in NY (http://www.dailymile.com/people/MarkJ2/entries/2913390)
2) 16 miles with 10 at marathon pace (even though this hurt a bit) (http://www.dailymile.com/people/MarkJ2/entries/2989885)
3) First run in my Kinvaras - (http://www.dailymile.com/people/MarkJ2/entries/3066064)
4) 7 miler with strides - I felt fast that day (http://www.dailymile.com/people/MarkJ2/entries/3139661)
5) 18 miler - getting my confidence back big time for distance after this (http://www.dailymile.com/people/MarkJ2/entries/3160007)
6) Non running highlight - my son starting 2nd grade

Only negative over the last three weeks - ragweed. My allergies are going crazy (as they usually do at this time of the year). Hard to balance taking enough medication (benadryl) to combat the allergy symptoms but not so much that I'm all drowsy and stupid all day.

Week 8 starts tomorrow (Labor Day) with the New Haven 20k. Since I just came off running 18 miles yesterday I dont think Ill be racing this one very hard....but as my wife said yesterday "When do you ever take it easy at races?".

Long run - PITTSBURGH!

2010-08-14T20:41:00.000-04:00

Today was the day I had been looking forward to since we planned our little road trip from FL to Pittsburgh (and beyond). I planned out a run with the help of a co-worker, MapMyRun and Google Maps (street view). My main sightseeing goal, being a lifelong Pirates and Steelers fan, was to run by PNC Park and Heinz Field.

My parents dropped my off at the University of Pittsburgh campus for me to start my run - figuring it was a good ending point we could all navigate our way back to. I wrote the route on a note card and shoved it in my pocket. First four miles seemed to just fly by - as I ran through the Strip District and then to the bike path - I could see downtown which looked awesome. I worked my way (since there was a bike path detour) over to 6th Street and then over the Roberto Clemente Bridge.

This is what I had been looking forward to - as I came over the bridge I could look right into PNC Park where my beloved (yet not good) Pirates play. I followed the path along the river to Heinz where my beloved (and good) Steelers call home. I looped around Heinz back to PNC and back over the bridge. From there I hopped on the Smithfield St Bridge to the other side of the river and along the bike path there. I ran the path until the Hot Metal bridge where I then started my way back towards downtown. The bike path is very cool there - it runs down the middle of a highway.
Then came "THE STAIRS" - I figured I'd have to walk them as they were very steep and seemed to just keep on going. If you look at my splits (elevation chart and my HR) you can see where this happened on my run. Once I finally made it up the stairs I found it hard for my legs to get going again - but eventually found a (slower) groove. The fifteenth mile was about 3/4 mile away from the pick up spot - so once 15 hit I stopped the Garmin - walked a few feet - then jogged back to the pick up spot (no data on the Garmin for that 1/2 mile cool down).

So happy with this run - glad it lined up with a regular medium-long run day and not a Marathon Pace run. This allowed me to relax and look around and enjoy running through Pittsburgh -a city I have never called home but one I love just the same. Week 4 of Philly training - DONE!

Total distance: 15 miles
Total time: 2:16:06
Avg pace: 9:04
Avg HR: 154
Max HR: 170
Splits
8:43 / 145
9:12 / 146
8:32 / 140
8:29 / 151
8:34 / 155
9:01 / 153
8:49 / 155
9:05 / 152
8:38 / 155
8:40 / 157
8:51 / 158
9:07 / 158
8:54 / 160
11:31 / 161 (big stairs)
9:52 / 164

http://connect.garmin.com/activity/44483716

Ten miler in Beckley, WV

2010-08-12T21:20:00.002-04:00

After having spent my entire rest day in a car yesterday (driving from Orlando to Pittsburgh) I was kind of excited for running today - albeit in Beckley, West Viriginia where I have no idea where to run. I did some Google searches before we left hoping for a bike path of some sorts - and was able to find the Lewis McManus Memorial Honor Trail. Our hotel was about 2.5 miles from the path which seemed perfect.

Since we wanted to be back on the road around 9am for the final push into Pittsburgh, I would have to get up early to do the run. Alarm went off (my son after having an accident) at 5:30 this morning in the hotel. I ate 1/2 a PB sandwich (mmmmm) and had a Diet Coke for a little pick me up. Training plan called for a 10 mile general aerobic ("General Aerobic" - sorry Im anticipating a good How I Met Your Mother season) run.

I mapped out my run ahead of time - and wrote down the directions and a quick and dirty map on a notecard and shoved it in my pocket - just in case I got myself real lost. I also put my phone in my water bottle holder. Nothing too crazy or exciting to report on this run - just that it was hilly, narrow, sidewalks would disappear and reappear, a very nice bike path and the people on it at 7am were very friendly. Only got slight lost/misdirected once - not too bad. Two things to make note of if you run in Beckley - 1) its hilly and at 2400 feet 2) if you come across someone on the bike path it seems customary to just nod your head as a form of saying good morning - there is no real need to actually say it (which actually works great when running). Off to Pittsburgh we go........

Total distance: 10.10 miles
Total time: 1:30:35
Average pace: 8:58
Avg HR: 158 bpm
Max HR: 171 bpm

Splits
9:02 / 150
8:48 / 158
9:04 / 151
8:53 / 153
8:37 / 161
8:44 / 157
8:53 / 158
8:53 / 162
9:35 / 164
9:07 / 161
0:53 / 160 (for .1 miles @ 8:40 pace)

http://connect.garmin.com/activity/44252407

Last two runs in Orlando before road trip back north

2010-08-10T21:18:00.000-04:00

As much as I like the idea of a fall marathon - training through the summer (especially this one) has been rough. The temperature and humidity in Orlando this week wasnt much different than it was in New Haven. The heat/humidity definetly has taken its toll on my pace and heart rate.

Week three of marathon training went alright - some good runs (Moss Park Forest Run) some mediocre ones. I forgot how unrelenting the Pfitzinger plan can be - especially at the start. I remember the last time I did this training things feeling better in week five. So....only one more week of training before things fall into a groove....right?

My last two runs in Orlando seemed to go as planned. Day one of week four called for eight miles with 10x100 meter strides at 5k effort. After a two mile warm up I was off. The first three strides went relatively smooth and the heat/humidity didnt seem to bother me yet. Fourth one slipped a bit - but I was able to push out strong fifth and sixth strides. By number seven and eight I was getting hot and tired. The last two were as all out as I could do. I finished the run with an easy cool down. Recovery from this run included a nice trip to Cocoa Beach where I - relaxed on the beach, sat in the surf and a mahi mahi sandwich at a local place.

Day two called for a five mile recovery run - nothing too exciting for this one. Tried my best to keep my heart rate down but as you can tell by the numbers below, that was easier said than done.

That's it for my Orlando runs....next runs for week 4 are in Beckley WV and Pittsburgh PA. My planned long run will hopefully happen downtown in Pittsburgh and will be a running tour of the city. Ill be starting near old Forbes Field on the University of Pittsburgh campus and then weave my way around town across some bridges and taking in the sites - mostly want to see PNC Park and Heinz Field. Can you tell I'm a Pirates/Steelers dork?

Monday Aug 9
Total distance: 8 miles
Total time: 1:09:24
Average pace: 8:40
Avg HR: 158 bpm
Max HR: 176 bpm

Splits
8:34 / 139
8:22 / 148
8:25 / 153
8:35 / 158
8:28 / 163
8:48 / 166
8:35 / 170
9:32 / 166

http://connect.garmin.com/activity/43857234

Tuesday Aug 10
Total distance: 5 miles
Total time: 46:01
Average pace: 9:12
Average HR: 150 bpm
Max HR: 169 bpm

Splits
9:06 / 137
9:00 / 145
9:15 / 150
9:21 / 155
9:17 / 161

http://connect.garmin.com/activity/43947951

Long (hot) run Saturday in Orlando

2010-08-07T21:44:00.000-04:00

Im sure today's run would have been better under different circumstances, but with last nights race which led to shortened sleep and then you add the humidity that was INSANE even at 5am (grrrr Orlando) - I had to cut this run short. I figure 11 in these conditions is fine and its more important to live another day. I probably could have "slogged" another 3 miles to get my 14 - but they would have not been quality.

Thanks to the Hunters Creek running club for letting me tag along on this hot sticky run. When I got finished - I shed my Garmin and hopped straight into my parents pool with my running clothes on. Awesome way to cool down.

Total distance: 11 miles
Total time: 1:44:52
Average Pace: 9:32

Moss Park Forest Run - 10k+5k aka Distance Dare

2010-08-06T23:43:00.001-04:00

Marathon training today called for eight miles with four at half marathon pace. Since running in the heat and humidity of Florida is challenging, I figured if I raced this workout I'd be more likely to complete it. In doing some searching, I found the Moss Park Forest Run which was about 25 minutes from my parents place. For this race, you could choose between a 10k or a 5k - or you could do both as part of their Distance Dare. Since I needed the mileage - I did both.

My dad and I headed over around 5pm for the 7pm start. When we got to Moss Park - the clouds darkened and some thunder could be heard. The cloud cover was welcome as it was very hot - after picking up my race bib and transponder I did a quick (and sweaty) warm up. I overheard someone talking to another runner and he said that this course was a slow course and not to expect fast times and not to try to get your road times.

After listening to the 10k pre-race meeting (mostly about the course and weather updates) we were off. My goal for this was to finish the 10k in about 48 minutes or a 7:43 pace. The course was mostly packed trail/sand and very little road (through the parking lots) and was a two looper. First mile clocked in (by my Garmin) at 7:02 -- oooopsie. I dropped the pace a little to make sure I had enough in the tank to finish the 10k (and the upcoming 5k). I passed a few people and was only passed by one (the eventual overall women's winner). Finished the first loop of the course in twenty two minutes and change. Second loop was much harder as the sun came out in full force - I was able to hold a good pace and finish relatively strong. Once I finished, I had about 25 minutes to recover, rehydrate before the start of the 5k.

After some water (and a shirt change) - I headed over to the 5k pre-race meeting. By now it was after 8pm and getting dark. The knowledge of the course from the 10k definitely helped out. I felt as I just finished catching my breath and feeling relatively recovered- and they blew the horn to start. Not much to write about here - as a) same course as the 10k b) I was alone for all of it after the start and c)it was pitch very dark. A couple times I felt my foot in a pothole or on even ground and the ankle start to turn. Thank goodness no major ankle turn. I was able to finish mostly strong - and in one piece.

My dad and I hung around for the award ceremony - and I'm glad I did as I got 1st in my age group for both the 10k and 5k.

From a marathon training perspective - success!
From a race perspective - I've run better (and certainly faster) races before - but factoring in the heat/humidity and the terrain, I'll take it.

After returning to my parents place - I ate some food - and the hopped in the pool to assist in the cool down. I couldn't stay in very long as I was meeting people at 5am to run my long run with. Not sure how far Ill be going for the long run - but I plan on taking it very easy and listening very close to what my body tells me.

Pictures my dad took can be found here.

Recovery 4 in Orlando

2010-08-05T20:41:00.000-04:00

Headed out today around my parents neighborhood in Orlando. Got out before the sun rose to try and beat the heat. At the start of the run it was 77 degrees out (76 degrees in New Haven) - It wasnt too hot - and the sweat amount was just about the same as it had been in CT. As the sun came up - my heart rate rose as well.

Total distance: 4 miles
Total time: 33:24
Average pace: 8:21
Ave HR: 155
Max HR: 170

Splits
8:29 / 141
8:15 / 155
8:22 / 160
8:16 / 166

http://connect.garmin.com/activity/43231908

Tuesday Ten

2010-08-03T09:38:00.000-04:00

Today, Mr Pfitzinger called for a ten mile general aerobic run. For these runs I've been going primarily by heart rate. My HR range for these runs is around 130-150. My hamstring was whining a bit this morning (probably from the Sea Legs Shuffle) so I decided to stay away from hills to not completely piss it off.

Once I got started (up and out early again for Dr Wife), I decided to just try and run on every road in my neighborhood....I figure it helps avoid any big hills, keeps me focused on something and with all the turns keeps me from just taking off.

Total distance: 10.25 miles
Total time: 1:30:46
Avg pace: 8:51
Avg HR: 151 bpm
Max HR: 163 bpm

Splits
9:00 / 140
8:58 / 144
8:49 / 149
8:55 / 151
8:39 / 154
8:44 / 153
8:53 / 154
8:59 / 153
8:59 / 153
8:35 / 158
2:09 / 158 (for .25 miles at 8:36 pace)

http://connect.garmin.com/activity/42968746

Sea Legs Shuffle 10 Mile Race Report

2010-08-01T22:20:00.000-04:00

Today was the Sea Legs Shuffle 10 Miler in Guilford, CT. Marathon training today was a 13 mile run with 8 at marathon goal pace (8:24 for me). I was torn on how to handle this - race the full time miles or do the prescribed distance (with warm up and cool down) at the prescribed pace. Since I have a tendency to overthink things (my wife may disagree) - I finally went with the just run at a decent pace and see what happens strategy. Course was fairly hilly - weather was great - and there was quite a bit of shade.

Matt (who is very fast) wasnt feeling so hot at the start of the race - so he hung back with me for the half mile. Once his "issues" seemed to settle he took off. The first three miles seemed to just coast by - but then the hills began. I was still feeling good until about mile seven when I got hungry and the 5am wakeup started to hit me. I started to run with someone named "Bill" (not in the final results so I may have hallucinated him) at this point. Half way through mile ate the fuzziness shook off - but I was definitely still hungry. The final turn back to the beach was a very welcome site. As we came into the final stretch I picked it up as best I could - there wasn't much there.

Here's the official results:
Place: 122
Div: 21
Bib: 47
Time: 1:16:35
Pace: 7:40

"Official" Garmin Splits
7:17
7:25
7:31
7:30
7:54
7:51
7:49
7:37
7:48
7:37
0:23 for (.06 miles for 7:01 pace)

http://connect.garmin.com/activity/42763814

Here are some pictures from the race.....

Six miler with MRR

2010-07-31T10:18:00.000-04:00

With the Sea Legs Shuffle 10 Miler tomorrow, I decided to take it relatively easy today. The marathon plan said today should be a rest day - but I felt like I needed to go out and shake out the legs a bit. Joined the regular Saturday Milford Road Runner crew for the group run. Smaller group today than usual since there is the 10miler and a 5k tomorrow. A couple others racing the 5k showed up and they seemed to have the plan to take it easy too. I did kick the last 2/10 of a mile just cause I wanted to see what was in the legs - a 6:15 pace (which felt AWESOME). Oh yah - weather was splendid. Hope its that way tomorrow for the race.

Total distance: 6.46 miles
Total time: 57:11
Average pace: 8:50
Avg: HR: 152
Max HR: 178

Splits
9:12 / 151
8:48 / 147
9:17 / 154
8:46 / 147
8:57 / 152
8:46 / 155
3:23 / 164 (for .46 miles at a 7:17 pace)

http://connect.garmin.com/activity/42533539

Recovery five

2010-07-29T10:16:00.000-04:00

Went out this morning for a recovery five. Nothing fancy about this one - tried to keep the heart rate at (or under)140. Did ok for the first couple miles keeping it down - but it crept up as the run went on.

Total distance: 5 miles
Total Time: 46:15
Average pace: 9:14
Average HR: 141 bpm
Max HR: 151 bpm

Early Tuesday ten

2010-07-27T08:01:00.000-04:00

Today on the marathon training schedule called for a "general aerobic" ten miler. Since the Dr Wife likes to get to work early to do her mad scientist experiments - this meant a very early run for me. I was up at 5am, granola bar and small glass of diet soda (need caffeine) by 5:15am and then out the door by 5:30am. Stepped outside and it was the best weather so far this summer - 62 degrees to start.

I decided not to run my normal hilly route - and to just head downtown and make things up as I went. I ended up down by Long Wharf.....awesome sunrise down by the water. I then headed by Sports Haven (still have no idea what that is - maybe I need a field trip), then I felt sort of lost until I could see the East Rock monument and shortly after that passed under 91. From there I realized I was really close to home, so I headed back downtown. For some strange reason I wanted to run up the Prospect St hill - (you can see in my splits where that was). Then headed home....

Felt much better today then Sunday - i guess a 25 degree difference in temperature will do that. Oh....and yes (for those concerned) the Dr Wife got to the lab at her usual time.

Total distance: 10 miles
Total time: 1:24:44
Average pace: 8:34
Avg HR: 147
Max HR: 161

Splits
9:01 / 137
8:34 / 142
8:34 / 143
8:16 / 146
8:22 / 148
8:30 / 149
8:28 / 149
8:25 / 152
8:59 / 153
8:30 / 149

http://connect.garmin.com/activity/42025404

When 8 = 7

2010-07-25T19:52:00.001-04:00

blech - heat and humidity won today's round. Was supposed to go 8 miles with 10 pickups. Was able to eeek out 7 miles with 6 pickups. My heart rate seemed very high. Im sure last nights lack of sleep didnt help. Here's hoping for a break in the weather and some sleep before my next run.

Total distance: 7 miles
Total time: 1:02:31
Average pace: 8:55
Avg HR: 164
Max HR: 179

http://connect.garmin.com/activity/41834622

Long run Thursday???

2010-07-22T19:51:00.000-04:00

Thats right - long run Thursday. Gotta love vacation run whenever....Started out overcast and cool - but by mile 5 or so the sun was out.

Total distance: 12 miles
Total time: 1:46:34
Average pace: 8:52
Avg HR: 148 bpm
Max HR: 161 bpm

Splits
9:06 / 146
8:47 / 151
8:50 / 147
9:05 / 147
8:58 / 137
9:30 / 147
9:03 / 149
8:56 / 152
8:46 / 149
8:45 / 144
8:19 / 150
8:23 / 153

http://connect.garmin.com/activity/41650014

Hungover four

2010-07-21T19:51:00.000-04:00

Too much to drink last night - thought I'd run some of the whiskey out of me.

Total distance: 4 miles
Total time: 33:26
Average pace: 8:21
Avg HR: 161 bpm
Max HR: 175 bpm

Splits
8:46 / 154
8:33 / 165
8:13 / 162
7:52 / 164

http://connect.garmin.com/activity/41650021

Nine miles (General Aerobic)

2010-07-19T19:50:00.000-04:00

Today went well - fought the hills (and hunger).

Total distance: 9 miles
Total time: 1:21:24
Average pace: 9:02
Avg HR: 156 bpm
Max HR: 179 bpm

Splits
9:19 / 149
9:08 / 153
9:03 / 151
9:23 / 156
9:10 / 149
8:58 / 159
9:04 / 162
8:46 / 165
8:29 / 165

http://connect.garmin.com/activity/41650030

Recovery 4

2010-07-18T19:49:00.000-04:00

Nothing fancy - just a recovery 4

Total distance: 4 miles
Total time: 34:39
Average pace: 8:39
Avg HR: 153 bpm
Max HR: 192 bpm (dont believe it)

Splits
8:48 / 161
8:52 / 147
8:36 / 151
8:21 / 155

http://connect.garmin.com/activity/41650035

First marathon training run....8 mi w/4 mi at half marathon pace

2010-07-17T19:48:00.000-04:00

Today was day 1 of marathon training....the training plan called for a eight mile run with four miles at half marathon pace. Since we were in New Hampshire for a week on vacation, finding time to run became not a problem. But finding a course with no hills was the issue - as there was no way to run without hitting a hill or two (or three).

After a two mile warm up I was off for my four miles. It was hard to keep the pace up as th hills seemed to roll and roll and roll. Overall, great first run in the training cycle.

Total distance: 8 miles
Total time: 1:04:35
Average pace: 8:04
Average HR: 168 bpm
Max HR: 179 bpm

Splits
8:27 / 154
8:34 / 162
7:39 / 168
7:49 / 173
7:36 / 167
7:37 / 175
8:29 / 171
8:22 / 172

http://connect.garmin.com/activity/41650046

The run that almost wasn't

2010-07-15T19:47:00.000-04:00

Here is how my day started:
5:00am Alarm goes off - i turn it off and say forget it - I'm not running.
5:15am Garbage trucks show up in my neighborhood - i groan, roll over - Im not running
5:30am Dr Wife rolls over and says "Didn't your alarm go off? Arent you running?" - now the guilt starts to set in
5:45am Dr Wife's alarm goes off - FINE IM RUNNING!
6:00am Out the door

Im glad I went- the weather was spectacular. See Mother Nature -was that hard? - a nice overcast morning around 70 degrees (maybe even cooler). I decided (as I walked down my porch steps) to go attempt some hill repeats in East Rock. After a mile warmup - which brought me exactly to the base of the hill - I did 4x300 meter hill repeats at 5k pace/effort. Recovery distances started at 300 meters and then got shorter and shorter as I went. After the last recovery, I just continued up and over the hill back home the long way. Last mile I did two 1/4 mile pickups just to wake myself up a bit more.

Total Distance: 5 miles
Total Time: 41:58
Average Pace: 8:23
Average HR: 153
Max HR: 173

Splits
8:50 / 137
8:34 / 155
8:20 / 160
8:30 / 151
7:43 / 162

http://connect.garmin.com/activity/40485891

Recovery Garbage 4

2010-07-13T20:01:00.001-04:00

Seems like the route I made up today was on the same route as the garbage trucks. Nothing like the smell of garbage at 6am when you are trying to run. I tried to keep today's run easy and decided to run based on HR - which meat trying to keep it around 145 or so. I made up a new route today just to try something different. The course had a nice hill in it - and I decided to finish the run with a slight kick.

I find the last few weeks before marathon training begins(or any training for your "A" race) to be difficult. Part of me wants to just go go go and hit the ground running (so to speak) and the other part of me wants to rest and get 100% healthy (and sleep in a couple times) before the madness begins.

Total distance: 4.16 miles
Total time: 36:28
Average pace: 8:46
Average HR: 148 bpm
Max HR: 172 bpm

Splits
8:41 / 139
8:43 / 146
9:10 / 154 (hill)
8:48 / 150
1:04 / 165 (for .16 miles @ 6:41 pace)

http://connect.garmin.com/activity/40259637

Boilermaker 15k 2010 Results

2010-07-11T20:29:00.003-04:00

Today was the Boilermaker in my home town of Utica, NY. My schedule didnt allow for me to run it this year. Ive only actually run it once (2008) but can't wait to get back soon to race it again (hopefully next year)

Here are some results of friends of mine that did race today. Great job everyone! (If i missed anyone please let me know)

Bob Bozek - 1:21:48 / 8:47
Chris Mirabella - 1:32:01 / 9:53
Nicole Smith - 1:32:18 / 9:55
Brian Smith - 1:32:18 / 9:55
Melissa Hollenbeck - 1:39:19 / 10:40
Eric Socha - 1:41:23 / 10:53
Jason Carrier - 1:53:32 / 12:11
Jeremy Hartmann - 1:53:32 / 12:11

Boilermaker 2010 Official Results

Long slow day - Sikorsky 15 Course

2010-07-11T19:04:00.000-04:00

Since we had a BBQ for my son's birthday yesterday I missed my normal long run Saturday. However, I was able to find some people to go long with today. Met up with Alecia, Chuck and Tom from MRR at 7am at the park and ride near Sikorsky. Kind of fell into a good groove and just went. Chuck and Tom and hid some Gatorade on the course which came in handy.

Second half of the course got pretty hilly, at least there was some shade to help block out the sun. Still felt pretty strong at mile 15 - I think I had a couple more miles in me but decided to be smart and not push my luck (marathon training officially starts in one week).

Total Mileage: 15.3
Total Time: 2:10:35
Average Pace: 8:32

Splits
8:59
8:04
8:34
8:18
8:14
8:15
8:49
8:34
8:23
8:36
8:31
8:56
8:58
8:28
8:17
2:31 (for .3 miles @ 8:25 pace)

http://connect.garmin.com/activity/40019999

4x800s on the road

2010-07-09T19:03:00.000-04:00

Having overdone the bike a bit last night at the gym - I didn't have high hopes for this workout. As proof that I am still out of it (damn alarm clock)- there is a high school track a 1/4 mile away from my house - and I didn't think of it until during my 2nd recovery 400. Oh well - I think I may prefer doing intervals on the road. As usual - the first two felt good, the third one hurt a bit, and the fourth I felt nothing. By the time I finished my last one I felt the burn in my legs from the bike. Decided to stop at four and not push my luck on eeeking out 2 more less than quality 800s.

800 Interval/400 recovery
#1 - 3:13 / 2:17
#2 - 3:12 / 2:20
#3 - 3:15 / 2:22
#4 - 3:15 / 2:24

Total distance: 4 miles
Total time: 31:46
Average pace: 7:56
Average HR: 153
Max HR: 176

Splits
9:16 / 135
7:07 / 157
7:14 / 164
8:08 / 161

http://connect.garmin.com/activity/39755321

Easy(ish) sweaty four

2010-07-08T19:02:00.000-04:00

Eh - slept like crap last night, so when the alarm went off this morning I lay there coming up with excuses to just keep sleeping. Eventually I just got up and headed out. It was deceivingly humid again this morning, which made for a sweaty mess of a run. I tried to keep the HR under 150 for the whole thing. Never really got into a groove this morning. Hopefully some rest tonight (after the gym) - and MAYBE some speed work tomorrow morning.

Total distance: 4 miles
Total time: 35:06
Average Pace: 8:46
Average HR: 144
Max Hr: 154
Splits
8:55 / 136
8:33 / 144
8:47 / 146
8:50 / 151

http://connect.garmin.com/activity/39651349

Mid week longish - 1/2 naked run

2010-07-07T20:42:00.000-04:00

Up and out early again -as the temperatures with the head index are supposed to get into the triple digits again. Since I still have a week or so before I start marathon training (agh!) I really dont have any plans for these runs. I just make it up once I get going. I knew today I wanted to go longish and that was about it.

I stepped outside at 5:45am and it was already 80 out - and my legs were still fairly tired from last night's bike ride at the gym. I went 1/2 naked today (Ill leave that up to your imagination which 1/2 - but I did have my Garmin on). I decided to head up into Hamden going over East Rock. I was able to get back before it got much hotter and was able to take advantage of the sun being low in the sky and hung out in whatever shade I could find.

After I go through the hilly parts - I picked up the pace to finish at goal marathon pace (8:24). By the end of the run - it almost became a 3/4 naked run as my extremely sweaty shorts starts to slip. I decided to tie em - no reason to ruin the morning commuters day.

Total Distance: 7.5 miles
Total time: 1:04:35
Average pace: 8:36

Splits
9:09 - warm up
8:44, 8:44, 8:42 - hilly
8:28, 8:21, 8:04 - marathon pace
4:20 (for 1/2 mile @ 8:40 pace) - cool down

http://connect.garmin.com/activity/39531145

Hot four around the neighborhood

2010-07-06T20:41:00.000-04:00

Seems like a common theme for everyone in the northeast - wake up early to try and beat the heat. It was 76 when I started today run (a little before 6am) and 80 when I finished. Good news is they say today is the hottest day of the week - bad news is they are usually wrong.

I tried out the route feature on the Garmin today - I plotted out a familiar course on MapMyRun and imported it on the Garmin. Seemed to work alright - will have to test it out a couple more times before I try it out in Pittsburgh.

Total distance: 4.43 miles
Total time: 38:09
Average pace: 8:36
Average HR: 148
Max HR: 167

Splits
9:01 / 136
8:42 / 148
8:33 / 149
8:30 / 153
3:22 / 162 (for .43 miles at 7:50 pace)

http://connect.garmin.com/activity/39416118

Saturday recovery run with Milford Road Runners

2010-07-03T11:10:00.000-04:00

A little sluggish to start - but got into a decent groove. Weather was great at the start. And thanks again to Emad for putting nice cold water out at the end of his driveway at the midway point. Nothing fancy about the run itself - picked it up for the last bit.

Total distance: 6.44 miles
Total time: 55:39
Average pace: 8:38

Splits
9:02
8:37
8:39
8:17
8:47
8:51
3:24 (for .44 miles @7:39 pace)

http://connect.garmin.com/activity/39031418

Impromptu Friday Night Run

2010-07-02T20:40:00.001-04:00

I met up tonight with a few friends from my running club for a impromptu evening run. We headed up to the summit of East Rock (aka Mt Doom) - back down - then headed to downtown New Haven and then back to Wilbur Cross High School.

The run to the summit is always a tough one - but very rewarding when you can see all of New Haven, Long Island sounds - and on clear nights like tonight Long Island. Perfect night for a run ....just hope I have a little left in the tank for tomorrow mornings run.....

Total distance: 10.29 miles
Total time: 1:25:53
Average pace: 8:20
Average HR: 165
Max HR: 179

Splits
8:33 / 154
8:03 / 168
7:59 / 170
7:21 / 165
8:33 / 163
8:29 / 166
8:54 / 163
8:31 / 167
8:32 / 166
8:27 / 167
2:15 / 171 (for .29 miles @ 7:46 pace)

http://connect.garmin.com/activity/38979255

Thursday morning speed

2010-07-01T06:30:00.000-04:00

Woke up this morning nice and early again - (with a little help from the New Haven Sanitation dept). Imagine my surprise when I looked at weather.com (while brewing my coffee) - and it said it was 54 degrees outside! After a cup of coffee and a granola bar I was out the door. Today I decided to do a little speed work to a) help wake me up a bit and b) work off some "stuff" that I blame on work.

After a warm up - I alternated 1 minute on and 1 minute off segments for 20 minutes. The on segments were at 5k pace - and the offs were at a recovery pace. Then I ended the run with two miles at goal marathon pace. HOWEVER - if I can maintain 7:56 for a full marathon I will travel to all of your houses/apartments and hug you all.

Total distance: 6 miles
Total time: 47:35
Average pace: 7:55
Average HR: 157
Max HR: 177

Splits
8:48 / 142
7:48 / 160
7:28 / 160
7:36 / 164
8:03 / 159
7:50 / 162

http://connect.garmin.com/activity/38808498

June by Numbers

2010-06-30T19:50:00.001-04:00

3 - number of races run
2 - number of races with new PRs
16 - visits to the gym
95 - highest temperature I ran in
75 - lowest temperature I ran in
128.3 - miles total for the month
3 - number of miles on a treadmill
113 - miles on stationary bike
0 - injuries

Overall June was a busy month with the most racing I have ever done in one month. I have do nine races for the first six months this year - a new high for a six month time period. Eighteen days until marathon training starts.

Early morning sweat festival

2010-06-29T07:49:00.000-04:00

Up and out early (at least for me) this morning to get my mileage in before a) the temps get out of control again and b) before Dr. Wife had to go to work. I feel relatively recovered from the Fairfield Half and was able to get four miles in as a nice recovery run. Almost 80 by the time I finished.....

Total distance: 4 miles
Total time: 34:18
Average pace: 8:34

Splits
8:53
8:52
8:31
8:00

http://connect.garmin.com/activity/38578984

Fairfield Half Marathon Official Results

2010-06-27T21:50:00.003-04:00

Place: 384
Div: 89
Bib: 2117
Age: 34
Div: M3039
Nettime: 1:46:29
Time: 1:46:59
Pace: 8:10

Fairfield Half Marathon Results

Fairfield 5k Results

Congrats to all runners today!

Fairfield Half Marathon Race Report

2010-06-27T21:46:00.001-04:00

Today was the Fairfield Half Marathon in Fairfield (duh), CT. This race is billed as a challenging one - and from what I'm told by some veterans of the race - a HOT one. Today's race lived up to that description 100%.

Pre-Race
Based on the email from the race and stories from running friends about parking - I decided that I needed to get up and get going this morning. I was asleep last night by 9:45 easily (even asleep before my six year old) - so waking up at 5am today was not an issue. I even woke up before the alarm went off which I think made my wife happy. Cup of coffee (gotta wake up - and get things....well umm...moving), a bowl of Honey Nut Cheerios and a big glass of water. Since I had packed my bag the night before there was very little to do but just get my sleepy ass out the door. One good thing about being on the road (especially 95 in the New Haven area) at 5:45 am is there is NO traffic and if you have ever driven through New Haven 5:45am seems to be the only time EVER that this happens. Getting to Jennings Beach was very easy and even though I got the parking lot at 6:10am I was not alone. Seems like many people made the trip early to get the prime parking at the beach parking lot. I took advantage of the fact that I was early and went to the clean porta-potties (I wont go into the details of what went on in there). After I picked up my number/chip, and my tech shirt I went back to the car to wait. Then, what ended up being my 1st of many trips back, I headed to the porta-potty to pee. Seems like I had a case of nervous bladder - or - I was perfectly hydrated so anything I took in pushed that much out - not sure which, but I'm leaning towards nervous bladder. Although I had to keep going, I made sure to keep taking in fluids. (at Branford Road race last week - I was a slacker with fluid intake). Around 7:45 I went out for an easy mile warm up run along part of the course. I was going to meet up with Bob and other DailyMilers for a picture at 8am but once again - had to "go". The lines were really long at this point, but I was able to finish and get to the start with a few minutes to spare. I was able to find some Milford Road Runner friends at the start and lined up with them. (at this point I still have no pacing plan for the race - just wanted as even as possible). Temperature at this point is already 80 with humidity around 80% and no substantial clouds to speak of.

Race
Even though there were seperate starts for the men and the women - the start was very crowded. Since I had no real plan, I started pretty far back - and maybe a little too far as I had to do quite a bit of passing and jockying around people to find a spot to run in. I passed wisely and tried not to add too much distance by moving too much laterally. Right around a 1/2 mile in things eased up a bit and I was able to settle into a pace. I had yet to look at my Garmin as I was trying to let my body find the pace instead of me tinkering and searching for it based on what the Garmin said. As I came up to the 1st mile marker I felt I had a good pace going - just to the comfortable side of uncomortable. Garmin beeped exactly at the first mile mark - 8:03. Since I seemed to found a pace/effort that I was happy with I totally shut off my brain for most of the rest of the race. The only thing I tried to focus on were (in order) a) staying hydrated and cool b) my running form and c) the hills (and there were quite a few to think about). The first main hill came around mile three - as I came up to it I thought of The Running Laminator's post on how to run hills. It came in handy - thanks Lam! Since I skipped the first water station that was around mile 2 - I was sure to grab a sip of water at the stop after mile three. A lot of people were out with their hoses, fire trucks spraying water - and I definetly took advantage. Over the next few miles there were quite a few spectators cheering us on, and kids to give high fives to - which helped keep me moving along. Brain was still mostly shut off until somewhere between miles 7 and 8 (I think - it could have easily been mile 9) I could hear Hendrix's Foxy Lady. The band from last week's Branford race was at this one too - as I came by them they went into Purple Haze (same song I heard last week) - which really snapped me awake and I started to pick it up a little. There were two little smaller hills around mile 10 but they did their damage. Around mile 11 I slipped back into my "dead brain" running. Even though I was zoned out - I still had enough wits to keep getting water throughout the race - 1/2 the cup got drank, 1/2 got dumped on my head. I stayed in this fog right until the very end when I heard Betsy yell out my name. I was so happy to see a friendly face - then as I ran into the parking lot I was so happy to see the finish line. Got my finishers medal and started to stagger to get some water.

Post Race
I couldn't hang out long after the race today - my Dr. Wife had some expierements in the lab to attend to and science experiments do not care that I had a race today. So - I got my water, headed to the beach for something sweet to drink and something to eat. Headed back to the car - got changed into some dry clothes and headed back home. Recovery started at Archie Moore's with some fried mozarella, a Bar Burger (bacon and sauteed onions mmmmmm) and most importantly a Guinness.

Overall a really good time today, a well paced race by me (my first in a long time) and a great way to end the first six months of the year. Garmin did read 13.19 miles for today so I did do a little extra running at some point. Today was the ninth race of the year for me - last year I did a total of nine. I plan on resting tomorrow - and then start focusing on getting ready for Philadelphia Marathon training - which starts July 18th.

Garmin Stats:
Total disance: 13.19 miles
Total time: 1:46:28
Average pace: 8:04

Splits
8:03
7:44
8:00
7:53
8:15
8:18
8:31
7:50
8:03
8:10
8:14
8:00
7:54
1:27 (for .19 miles @ 7:31 pace)

http://connect.garmin.com/activity/38343765

Easy(ish) Saturday run

2010-06-26T13:32:00.000-04:00

Headed out today with the Milford Road Runners - for a quick short run in preps for the Fairfield Half Marathon. The short part was the easy part....pace was a little quicker than I had hoped for but I felt good so I went with it. Still debating race strategy for tomorrow - run hard the whole way or just take it easy.....I'll probably decide once I get out there tomorrow morning.

Total distance: 4.86 miles
Total time: 39:00
Average pace: 8:01

Splits
8:57
7:55
8:03
7:28
6:35 (for .86 miles @ 7:36 pace)

http://connect.garmin.com/activity/38223603

Morning dreadmill

2010-06-24T13:31:00.000-04:00

With my offspring getting out at noon today for the last day of school - and today's heat already - I decided to do my easy 3 on the treadmill at the gym. Biked for 7 miles on the stationary bike first, then hopped on the treadmill.

Total distance: 3 miles
Total time: 27:00
Average pace: 9:00

Hot hilly sweaty four

2010-06-23T13:29:00.000-04:00

Went out today to go for an easy four after yesterdays picked up pace run. With the temps pushing 90 I decided to find the shadiest course I could - which meant the hills of East Rock. I almost went without the shirt - figuring that it would just be drenched in sweat - but in the end no one needs to see me shirtless - with this sun I could blind some poor driver. Felt nice to run on the trails over to the hill - nice soft (forgiving) ground in the shade was a great way to warm up. Supposed to be even hotter tomorrow - not sure what to do about tomorrow yet.....

Total distance: 4 miles
Total time: 34:52
Average pace: 8:43
Avg HR: 157
Max HR: 169

Splits
9:19 / 148
8:28 / 163
8:35 / 156
8:29 / 160

http://connect.garmin.com/activity/37910708

Daily Fairfield Half Marathon weather projection:
Hi: 86
Lo: 67
Scattered thunderstorms

Quick/"easy" run with Doc Leah

2010-06-22T13:18:00.001-04:00

Went out today for what I was hoping to be an easy run (say 8:40s) but that never seems to happen with Leah. Oh well - felt good to get out and run after a day off. My first run of the week after a day off is always my worst - so if this is the worst that this week has to offer - I will definitely take it. Granted it was 80 degrees out - and today is supposed to be the coolest day of the week - so I foresee some slower times (and boat loads of sweat) coming up...
Total distance: 5 miles

Total time: 41:04
Avg pace: 8:12
Avg HR: 160
Max HR:173

Splits
8:34 / 146
8:20 / 161
8:13 / 163
7:48 / 164
8:07 / 169

http://connect.garmin.com/activity/37796952

Branford Road Race 2010 - Official Results

2010-06-20T17:55:00.001-04:00

Place: 191
Div Place: 38
Division: M3039
Bib#: 89
Age: 34
Clock Time: 36:34
Chip Time: 36:27
Pace: 7:19

http://www.jbsports.com/bran5mile2010.htm

Branford Road Race 2010 - 5 miler

2010-06-20T17:46:00.003-04:00

Holy hot and humid.....not the best day for a race for me. I wish the start was at 8am like usual for races - as by 10am it was already very hot. First two miles were a little faster than I had hoped - but they felt good. I caught with Alecia in the second mile and ran pretty much the rest of the race with her (she did out-kick me at the end). During the third mile the heat/humidity started to take its toll and by the fourth mile I was just holding on for dear life and hoping not to completely fall apart. A little Jimi Hendrix at the start of mile 4 ("Purple Haze" how fitting) seemed to snap me out of the sluggishness that had overtaken me. Alecia and I came out the corner to run down Montowese St and the sun was blasting on us. As we took the final corner on to Main St I coasted in. Today was one of those days I was so happy to finish upright. Not a terrible run considering the conditions - but not my finest race.

Total distance: 5 miles
Total time: 36:17
Average pace: 7:15

Splits
6:52
6:54
7:22
7:42
7:26

http://connect.garmin.com/activity/37600306

Warm up/Cool down
Total Distance: 2 miles / 1.25 miles
Total Time: 17:50 /12:49
Avg Pace: 8:55 / 10:15

Three miler with 1 minute on/1 minute off segments

2010-06-16T19:56:00.000-04:00

Headed out today for a short run to help recover a bit from yesterdays 8 miler. Took my "normal" three mile route towards downtown....After a mile warm-up I did one minute "on" and on minute "off". I tried to get the "on" segments at 5k pace/effort or faster.

Total distance: 3 miles
Total time: 23:42
Average pace: 7:54
Avg Hr: 159
Max HR: 189 (yikes)

Splits
8:29 / 147
7:37 / 159
7:35 / 172

http://connect.garmin.com/activity/37092430

Mid week long (hilly) run to Hamden and back

2010-06-15T19:39:00.003-04:00

To cram in some last minute preparation for the Fairfield Half Marathon, and since I have a race this weekend too (Branford Road Race - 5 miler) - I wanted to get my mid week long run done today as opposed to later in the week. I planned on doing my seven mile route up through East Rock, to Ridge Rd, Skiff Rd, to Whitney and home. But I did the "Leah Loop"* first which added a mile that I didn't take into account.

First mile felt good as I fell into a nice breathing rhythm - didn't even look at my Garmin (still needs a name) until well into the second mile as I was climbing the East Rock hill. After I came up over the hill, I worked on settling in again to a nice pace/rhythm. Started singing to myself, which I find I do a lot on runs (today was Soundgarden), to help find that rhythm. I realized my error in mileage right around when the Garmin beeped the 5th mile and I was just turning onto Whitney Ave. Heading down Whitney - I lost my shade (that I had on Ridge) - and it started to get warm (and sweaty). As soon as I got back to East Rock park my watch beeped 8 miles - so I walked the last little bit home as a cool down.

No heart rate numbers today - my HR Monitor decided to walk off on me some where in my apartment.

Total distance: 8 miles
Total time: 1:07:41
Average pace: 8:27

Splits
8:26
8:45
8:36
8:25
8:17
8:26
8:24
8:19

http://connect.garmin.com/activity/36986786

*Leah Loop - One mile loop that goes from my house, passed Doc Leah's to Edwards and up Whitney. The normal loop we do when we do our runs together.

Shake out the legs 5k - with some pickups

2010-06-14T19:31:00.000-04:00

Headed out today just to see how my legs were feeling after my 17.5 mile long run on Saturday. I think I could have run yesterday - but I told myself rest days are rest days for a reason. I had no real plan for distance/pace/heart rate - as I was unsure how my body was going to respond. After a mile warmup - I decided to introduce some speed. In the end I did 2 minutes "on" with 1 minute "off" for recovery. Did 5 of those tried to keep them around 10k pace. Felt good to run hard today -

Total distance: 3.11 miles
Total time: 24:48
Average pace: 7:59
Average Hr: 156 bpm
Max Hr: 173 bpm

Splits
8:27 / 147
7:52 / 159
7:36 / 164
0:52 / 157 (for .11 mile @8:12 pace)

http://connect.garmin.com/activity/36868497

LONG slow day - (did I mention long?)

2010-06-12T19:24:00.004-04:00

In looking over my long runs for the year, I realized I haven't had a nice and long run in a while. With the Fairfield Half Marathon coming up I only had this weekend to get one in.

I made plans with Mike (from MRR) to meet up at the normal Saturday at 6am (instead of the normal 8:30am). Since a 6am start in Milford meant a 4am wakeup - I got myself ready Friday night - (kind of had a race feel to it). Waking up that early was surprisingly easy - no I do not plan to make a habit out of this.

Mike and I headed out for a two looper of the 10k(ish) route (Mike found a way to add another mile to it). First loop was great - nice slow pace (which seemed to make the hills more challenging). We added the extra mile to the first loop while we were fresh - we headed back to the parking lot to rehydrate (and use the facilities). I also had a couple shot bloks and pretzels to prep myself for the second loop. Second loop we kept it to the normal 10k(ish) route. Another good loop and we timed it just right where when we got back from the parking lot. Once we got there I decided to head out again - figuring at any moment I could just turn around and head back. I hung for a short amount of time with the (fresh) 8:30 crowd before they pulled away, and once Keith (who showed up late) caught me and passed me that was enough for me. I turned around and headed back. After getting some quick directions back to the park from Dan (who was walking the course with his dog) - I was able to add another mile or so. When I saw my mileage read 17.5 on the Garmin I felt that was enough and walked back the last 1/3 mile or so. After I got back I started the hydration and eating process. More pretzels and tried out Gu Electrolyte Brew (lemon lime) which hit the spot. I walked around a bit - then hopped in the car and headed home (quick stop at McDonalds for an Egg McMuffin and a diet soda too). So glad I didnt attempt a full loop on the third time around - a twenty miler would have completely done me in.

Overall a great run - glad I could join Mike in his run today.

Total distance: 17.5 miles
Total time: 2:53:31
Average pace: 9:54

http://connect.garmin.com/activity/36561733

Three for Friday

2010-06-11T14:20:00.000-04:00

Today instead of driving to gym - decided to run it down and back. Also went out for a lunch run with Leah. Here is the damage for the day (also between the two gym runs I biked for 7 miles on the stationary bike). Long run tomorrow - hope I have something left in my legs.

Run #1 - to gym
Total distance: 1.75 miles
Total time: 15:07
Average pace: 8:38
http://connect.garmin.com/activity/36461322

Run #2 - back home
Total distance: 1.75 miles
Total time: 14:53
Average pace: 8:29
http://connect.garmin.com/activity/36461312

Run #3 - with Leah up East Rock and around
Total distance: 8.5 miles
Total time: 1:10:19
Average pace: 8:16
Splits:
8:40
8:20
8:17
8:20
7:56
7:56
8:08
8:13
4:25 (for 1/2 miles @ 8:50 pace)
http://connect.garmin.com/activity/36484670

Wet rainy sloppy seven

2010-06-09T14:16:00.000-04:00

Weather was actually kind of nice. Temperature was down - rain kept me cool - minus stepping in some puddles awesome run. The pizza afterwards made it all worth it too.

Total distance: 7 miles
Total Time: 1:01:09
Average pace: 8:44

Splits
8:49
8:39
8:50
8:21
8:48
8:53
8:45

http://connect.garmin.com/activity/36323923

Test 5k

2010-06-08T20:43:00.000-04:00

After resting yesterday to give the legs a break from the race on Sunday, I wanted to head out today just to see how I felt. I planned on keeping it all easy today (~150bpm) - but once I got going and realized that I felt good I decided to pick up the 2nd mile and get the HR up to 160. Dialed it back a notch for the third mile - then kicked as best I could for the last 1/10 mile.

Overall a good run - felt no soreness (when running) and was able to get up to my goal 1/2 marathon pace fairly easy. I doubt Ill run that pace for the Fairfield Half on 6/20 - but for my fall one I hope I can maintain a 7:35ish pace.

Total distance: 3.1 miles
Total time: 25:59
Average pace: 8:22
Avg HR: 153 bpm
Max HR: 178 bpm

Splits
8:56 / 150
7:34 / 158
8:46 / 151
0:41 / 161 (for 1/10 mile @ 6:41 pace)

http://connect.garmin.com/activity/36180357

Sprint for Dare 5k Monroe, CT

2010-06-06T20:21:00.002-04:00

Humid - hilly 5k today....went out strong (maybe a little on the fast side). The hills in the 2nd half took their toll as did the humidity. I was able to finish strong and average a 6:52 pace - goal was 6:50 so Im very happy with today. The illusive age group finish was ~30 seconds away....maybe next time.

Place: 39/599
Mark J - New Haven CT
Bib: 201
Age: 34
Age Place:5/43 M 30-39
Time: 21:18
Pace: 6:52/M

Garmin Splits - 6:19/6:56/7:12/:50 (for .13 miles @6:19 pace)

http://connect.garmin.com/activity/35917352
http://www.hitekracing.com/results10/mon0606.htm

Early(ish) 3.2 Miles - with some pickups

2010-06-03T20:02:00.001-04:00

To bead the heat/humidity and potential rain that was coming at lunch (and also to get my Yale ID so i can join their gym)....I went out for an early run (for me). I decided to do 1/2 mile "off" 1/2 mile "on" workout to get my legs ready for the Sprint for Dare 5k in Monroe CT on Sunday. My 1/2 mile "ons" were at or around 5k effort. I did three of these...second one was on a slight hill, and the third had some 90 degree turns in it which seemed to slow me down a bit. After the last one - I recovered for a 1/10 of a mile then did another 1/10 at whatever I had left. Here is the damage:
1st 1/2 mile - 3:19
2nd 1/2 mile - 3:26 (up a slight hill)
3rd 1/2 mile - 3:25 (couple turns)
1/10 mile kick - :35 (5:50 pace!)

Total distance: 3.2 miles
Total time: 25:06
Average pace: 7:50
Average HR: 159 bpm
Max HR: 179 bpm
Splits (pace/avg hr/max hr)
7:55 / 153 / 173
7:51 / 158 / 174
7:47 / 165 / 177
1:32 / 171 / 179 (for .2 miles @ 7:35 pace)

http://connect.garmin.com/activity/35528838

Easy 5+ downtown/Ikea

2010-06-02T20:00:00.000-04:00

Another good day today - two in a row now! Another warm one today, I love running and becoming a sweaty mess in the first 1/2 mile of a run. Headed downtown and was gonna turn around once I hit two miles - but decided to go over the bridge (over the Amtrak tracks) and make my way home via Ikea. Threw a kick at the end for 1/4 mile to get prepared for final kick for 5k on Sunday. I hope the early summer means an early fall - not sure how much of this heat I can take.

Total Distance: 5.25 miles
Total time: 43:36
Average Pace: 8:18
Average HR: 158 bpm
Max HR: 182 bpm

Splits
8:27 / 140
8:12 / 153
8:20 / 159
8:24 / 162
8:20 / 171
1:51 / 180 (for .25 miles @ 7:30 pace)

http://connect.garmin.com/activity/35467901

Much better 4.5

2010-06-01T19:59:00.000-04:00

Today was much better than yesterday's cruddy run. I headed out today just trying to see what I could do...no real plan. I made sure before heading out that I was well hydrated and well fed (two things that could have possibly been a problem yesterday). I hardly looked at my Garmin and just made sure that physically I was able to run at the level I was doing today. (I almost went sans-Garmin - but I'm a slave to the post run numbers). Overall felt great (and sweaty).

Total distance: 4.5 miles
Total Time: 35:58
Average pace: 7:59
Average HR: 161
Max HR: 176

Splits
8:03 / 143
7:48 / 161
8:04 / 167
8:01 / 168
4:00 / 174 (for .5 miles @ 7:57 pace)

http://connect.garmin.com/activity/35342008

Yuck 3.5

2010-05-31T19:58:00.000-04:00

Not sure what it was but today was just yuck... not sure what it was (or it was anything in particular). I averaged 8:25s - felt like I was running 6:25s. In hindsight I should have slowed up much more than I did.

Total distance: 3.57 miles
Total time: 30:00
Average pace: 8:24
Average HR: 153
Max HR: 168

Splits
8:13 / 146
8:19 / 155
8:33 / 157
4:55 / 156 (for .57 miles @ 8:41)

http://connect.garmin.com/activity/35342018

Fun old school Rhode Island run

2010-05-29T16:55:00.000-04:00

Since we were in town for Brown's graduation festivities, I took the opportunity to sneak away for a bit to meet up with some RI friends and go for a longish easy run. We ran loops on our old route of north on Blackstone, south on Hope cut over to Blackstone.
I felt great during the entire run and was so happy to run with my RI friends again. ....good times.

Total distance: 9.01 miles
Total time: 1:22:06
Average pace: 9:07

Splits
9:15
9:18
9:05
8:54
9:09
9:01
9:34
9:13
8:31

http://connect.garmin.com/activity/35252885

Hilly four - not much fun

2010-05-27T16:53:00.000-04:00

Had every intention of doing some long hills today - a bit sore so I decided to cut it short.

Total distance: 4 miles
Total time: 36:34
Average pace: 9:08

Splits
9:16
8:47
9:01
9:28

http://connect.garmin.com/activity/35252891

Hot sweaty six

2010-05-26T18:21:00.001-04:00

WOW - it was hot today. Easily in the upper 80s/low 90s. I told myself just to go out take it easy - and when you feel miserable turn around and go home and nothing more than six miles. I also took the opportunity today to run a new route and look for Long Wharf (in hopes running along the water would be cooler - fat chance).

First three miles were smooth - nice and easy. Sweat like crazy but felt good. Then around mile 4 the heat started to really take its toll. I was keeping an eye on the heart rate - and since it was slowly creeping up over time - I thought it would be best to slow down a bit to keep it in check. Last 3 miles were definitely slower - yet my HR was the highest during these miles. Darn heat.

Overall felt good - even with the heat. Legs are pretty much fully recovered from Ragnar which is good - as the 100on100 relay last year took some time to fully recover from.

Total distance: 6 miles
Total time: 52:09
Average pace 8:41
Average HR: 162
Max HR: 178

Splits
8:23 / 146
8:25 / 159
8:28 / 162
8:40 / 166
8:57 / 169
9:15 / 170

http://connect.garmin.com/activity/34673523

First run since Ragnar

2010-05-25T20:08:00.002-04:00

After two days of rest since Ragnar, I had to go out today to see how I was feeling. After a 1/2 mile "test" of how the body was feeling - I decided to try and pick up the pace a bit. I headed downtown and around Yale for a nice warm run.

Total distance: 3.5 miles
Total time: 27:30
Average Pace 7:51
Average HR: 160
Max HR: 177

Splits
8:03 / 150
7:53 / 163
7:36 / 163
3:56 (for 1/2 mile @ 7:51 pace) / 172

http://connect.garmin.com/activity/34530944

Ragnar Relay New Haven-> Boston Race Report

2010-05-23T15:37:00.000-04:00

(Caveat: Its long - and im sleepy so I apologize now if this makes NO sense)

This weekend was the Ragnar Relay from New Haven to Boston (or in this case Branford to Foxboro). I ran the 100on100 relay last year (100 miles/6 runners), this is 200 (192 or so) miles and 12 runners. My main concern going into the relay was running at night (and sleep deprived).

We dedicated the race to Betsy's (who was initially on our team) father who died earlier in the week. She showed up at the start to wish us off and cheer us on. Three of our team members went to the start at 4am to volunteer (although no one else showed from Ragnar until 5am) - while the rest of us got to sleep in a bit longer before meeting at Jerry's house - from there we piled into one van to head to the start. We (re)packed up the two vans at the start and then went through registration, safety orientation, packed pickup, tshirt pickup and such. All of that ended around 9:15 or so which left about 10 minutes for pictures and stuff before I had to get to the start. After the team introductions the 9:30am teams were off.....

Thinking back on leg 1 it was kind of a blur - not sure if it was the excitment of starting the race for the team, the sleep deprivation that has set in now, or if it just wasnt that memorable of leg. I do remember starting off and running with the pack for a bit. About a half mile in we started to seperate and I was running alone with about four 9:30 start runners in front of me. All the pains and strains from the previous week seemed to be gone which was great. The van went by to check on me and see if I wanted water. I waved em on said I was good - but then realized how warm it actually was and wondered if I had made a mistake in passing up water. Came into the transition (wiped the sweat off the slap bracelet) handed off to Dawn and she was off. Very happy with first run of the relay - ran strong and felt good. Food, hydrate, relax, support time.....

First Leg Stats (per Garmin) http://connect.garmin.com/activity/34238030
TOtal distance: 3.73 miles (3.8 based on Ragnar site)
Total time: 26:57
Average pace: 7:13
Splits
7:00/7:03/7:27/5:25 (for .73 miles @7:23 pace)

During my down time, I tried stay hydrated and tried to eat food. Kept the food light as I didnt want to be overly full for future runs. We stopped along the course many times to support the runners from our (and other) team/van. It was very warm so we wanted to make sure everyone had enough water whenever they needed it - although some of us waved off water most of the time. After our van was done with its first set of runs we handed off to van 2 and ate some Subway, then off to the next major transition for some rest/down time. This transition area was awesome - big, along the water, nice cool breeze, plenty of space to spread out and relax.

Around 4:30pm I started to get myself ready for my next run. We weren't really sure where Matt (last runner in Van 2) was as van 2 got stuck in traffic and had no idea where Matt was either. We knew approximately what time he started - so I got to the transition area around 4:45pm in anticipation. Matt came in a little after 5pm, wished me luck on "The Hill" and I was off. First part of run was beautiful - I got to run over the bridge and over the river we were resting near. A little narrow on the bridge but car traffic was relatively light. About 2/3 of a mile in "the hill" that Matt warned me about started. This hill was long and steep. I was able to pass about 5 teams or so just on the hill alone - which seemed to help boost my spirits. After I reached the summit, the course came down fairly steep to and even though I just wanted to let loose and fly - I had to stay in control. A few rolling hills then another steep (but much shorter) incline. Some stomach cramps started to set in around mile 2.5 - not sure if I was under hydrated, under nourished, wrongly nourished, or what - but it was very uncomfortable. This leg ended on a nice downhill where I was able to pick up some speed (stomach pains didnt get any worse or better going faster or slower) and finish strong and relatively smiling. I felt like garbage after cooling down a bit and getting some gatorade. Stomach was cramping big time - pain would come, hold for a minute, then relax (what I imagine contractions feel like for a woman in labor). Changed into some dry running clothes at this point and got ready to eat, hydrate, relax and support the rest of the team some more. I didnt eat though as the cramps continued and the last thing I wanted to do at this point was add to it (this would be a big mistake on my part). Overall still happy with my running as with the hill I knew the time would suffer a bit - but the effort was still there and legs were behaving and listening to me.

Second leg stats (per garmin) http://connect.garmin.com/activity/34238023
Total distance: 4.74 miles (4.8 based on Ragnar site)
Total time: 38:31
Average pace: 8:08
Splits
8:49/8:14/7:57/8:03/5:27 (for .74 miles @ 7:25 pace)

During the down time now, I tried to relax a bit more, lie in the van, to see if that would help with the cramping. Sipped on gatorade and water in hopes that hydrating would help. Since it didn't, I decided to start getting out of the van when we stopped and cheer on our team again. No point being miserable in the van when I could hopefully distract myself with support and taking pictures. I kept sipping gatorade over the next few hours (but probably not enough) and yes - I still have not eaten anything since Subway lunch at about 2pm. After we handed off to van 2 at the next major transition, we headed to the next major transition at Putnam High School for some showers and rest/sleep.

When we got to the high school, I decided not to shower in fear that it would keep me awake afterwards and went right to the gym to hopefully get some sleep. We all decided to move outside to sleep in the grass as the gym was bright and very busy. I mostly just lied their waiting for the phone to ring, I did drift off for about 20 minutes until the phone buzzed at about midnight. I lied there after that until 12:45 just staring at the phone - I decided to get up and hit the bathroom and then try to fall back asleep. No sleep. Van 2 called at 1am saying that Matt was about 30 minutes out. So - I got myself ready with all my night gear while the rest of my team started to re-pack the van. Still - no food and now only 20 minutes of "sleep". I was not super thrilled about running at 1:30am, alone and with no food (I did eat three cola flavored shot bloks - but Im not sure if that counts for much), and my longest leg coming up - 7.5 miles.

I chatted a bit with some of the runners waiting at the transition area in hopes that I might be running with one of them for part of it. Matt came in strong (as usual - he is an amazing runner) - I took the slap bracelet from him and was off. There was no one to run with at this point - very quiet in towns at 1:30am. I got passed by someone from one of the faster teams - he wished me luck on the run and took off. I liked having him out in front as I could see where the course was going - but soon he was out of sight. This leg was pretty hilly too - and my hamstring started to make some noise. Since I didnt have much training at night like this, I though I'd be more nervous about wildlife - but I really wasn't. The few cars on the road (that didnt seem to care that we were out there as they did not slow down at all) made me more nervous. A couple time in the narrower spots - I stopped and stepped into the grass to let cars fly by me. I saw what I thought was another runner ahead so I took off after them. I was making up great ground on this other "runner" to find out it was a Ragnar direction sign with a blinky light on it. This, embarassingly, happened 3-4 times on this leg. After I "caught" the 3rd sign - my mood started to sour a little and I started to same somce choice words to myself. It was very dark so even when the road went downhill I couldn't just pick up the pace as I had no idea what the road was going to do more than three feet in front of me. I did some "van headlight sprints" using the headlights of support vans to help me see where I was going. Since I had hydrated myself during downtime - and there were plenty of vans out there - I told my van (who didn't have an extra hamstring for me) they could head up to the transition to make sure Dawn had time go get ready. Finally I caught up to another runner who was making room for me to pass. I let him know I had no intention of passing him and told him I've been trying to catch up to him for a while so I could run with someone. We ran (and chatted) the last two miles or so. The transition area was rediculously dark - I had to call out to Dawn to find out where she was (hard to pick out one person in the dark when there are 30 or so people all wearing head lamps and reflective vests). After this leg I put in my post running/normal clothes and decided that I needed a bit of sleep. Either the cramping had stopped - or I was so out of it that I didn't notice anymore. Pace was really off from what I expected - so I wasn't thrilled with myself.

Third leg stats (per garmin) http://connect.garmin.com/activity/34238017
Total distance: 7.75 miles (7.5 based on Ragnar site)
Average pace: 9:09
Splits
8:39/8:26/8:55/9:09/9:13/8:45/9:07/833 (for .73 miles @11:40 pace)

I finally crashed out in the back of the van during Dawn's (2nd in our van) run and totally missed all of Chuck's (3rd in our van) run. I woke up to him getting himself cleaned up after his leg and Alecia (4th in our van) already gone. That hour of sleep though is all I needed - I felt refreshed and could run again (even though I didn't need to). I ate some snacks at this point and was feeling more human - although probably not smelling or looking very human. Sun started to come up during Keith's run and was up completely for Wayne's final run. We handed of to Van 2 for the last time, wished them luck and headed out for breakfast. My first real food since Subway. Bacon, eggs, toast, pancakes, coffee and soda - all good when hungry. After we ate - we headed up to Gillete stadium to the finish to wait for Matt to finish and bring the team in. We wandered around a bit - got myself a donut and soda - then we all relaxed until Van 2 arrived. Matt shortly appeared (although he missed a turn and added some mileage on) and we all ran through the finish line together as a team and received our finisher medals. We were the 3rd team to finish (not sure our overall place cause of the staggered start).

We headed up to one of the restaurants for some food and beers as a team. It was great being able to hang out with the other van a bit as we really didn't get much time at all to hang out as an entire team. We finished a bit under 26 hours which we were super thrilled with.

Overall - great experience, great times with some great people, learned alot about running - what to do and what not to do on long relay races. Look forward to running in another relay in the future.

Highs of weekend: Running with some awesome people, running fast/strong on first leg, tackling "the hill" during my second leg, "sleeping/resting" under the stars. finishing the third leg in one piece, finishing as a team at Gilette Stadium, and Guinness post race
Lows of weekend: not eating enough after my second leg, 20 minutes of sleep, my dapened mood during third leg - and really thats about it

Long run Saturday MRR

2010-05-15T21:09:00.000-04:00

Went great - I did have a fall at about mile 4 INTO traffic - but the car had already had slowed/stopped when he saw our group coming. Phew! Minus some scrapes on my hand - and feeling like an idiot - I was able to shake it off and continue on.

Total distance: 10.75 miles
Total time: 1:29:33
Average Pace: 8:19

Splits
8:32
8:15
8:23
7:58
8:34
8:12
7:52
8:42
8:36
8:21
6:05 (for .75 miles @ 8:05 pace)

http://connect.garmin.com/activity/33335999

Two for Friday!

2010-05-14T21:13:00.001-04:00

Doubles day today - here is the damage

AM Run - 9am
In order to beat the rain at lunch time (and in hopes of doing a double today) I went out for an early (for me) run today. Took some music with me - which I rarely do. A little Rage Against the Machine today to help set some pacing for me. Feeling good - and getting excited for Ragnar!

Total distance: 4 miles
Total time: 33:29
Average pace: 8:22
Average HR: 157
Max HR: 172

Splits
8:35 / 148
8:15 / 159
8:32 / 161
8:05 / 162

http://connect.garmin.com/activity/33232108

PM Run - 7pm
I was on the fence about going out tonight for the second run of a double - but I talked myself into it. Overdressed so I got warm and sweaty fast. Heart rate was up for the speed I was running at. I tried to keep things nice and easy and stay relaxed.

Total distance: 5 miles
Total time: 45:12
Average pace: 9:02
Average HR: 152
Max HR: 175

Splits
9:11 / 150
8:42 / 152
8:45 / 156
9:40 / 148
8:52 / 155

http://connect.garmin.com/activity/33279759

Mid week hilly longish run

2010-05-13T21:04:00.001-04:00

After a couple lackluster and blah runs earlier in the week - today felt great! I decided to get some Ragnar prep in (only a week away - better late than never) - and run some hills and go a bit longer than I normally would mid week.

Total distance: 9 miles
Total time: 1:17:13
Average pace: 8:34
Average HR: 156
Max HR: 168

Splits
8:58 / 146
8:53 / 151
8:43 / 164
8:25 / 158
8:35 / 158
8:28 / 151
8:23 / 157
8:25 / 157
8:19 / 161

http://connect.garmin.com/activity/33168439

Independence Day '5000' 5k Race & Walk

2010-05-10T20:51:00.002-04:00

For those planning on being in Connecticut for the 4th of July, you should come out to the 18th Annual Independence Day '5000' 5k. I've never run this race - but I have heard its a great race and great fun. Very spectator friendly for family and friends to come watch you run.

Schedule of events
7:30am Race registration starts (till 8:45 sharp)
8:50am Announcments & lineup
9:00am Race starts
9:30am Food Fest!
10:00am Half mile Kids Fun Run or children 12 and under
10:30am Awards ceremony begins

Go to http://www.hitekracing.com/indy5000/ for registration info.

Hope to see you there!

Live Well 5K Run/Walk Race Report

2010-05-09T19:26:00.000-04:00

Today was the Live Well 5k in Milford. My goals going into the race were a) finish under 21 minutes and b) even pacing. Cooler day today than it has been, which was great - but the wind was pretty brutal. Did a two mile warmup with Matt S. Felt good - legs still felt asleep.

First mile - As we went off, I tried to find the 6:45 pace that I was aiming for. The pack cleared about a 1/4 mile in and I was running in a small pack. At about a half mile in I looked down at my Garmin and saw I was (at that exact moment) at a 6:10 pace and was on track to finish around 6:30. I was slowly starting to seperate from the small pack, and began passing a few people. Mile one in at 6:21 - so a bit too fast. I knew I couldn't keep up that pace so I pulled back just a little.

Second Mile - As the course turned back on itself, I could see the leaders and recognized Matt S. as the leader (who went on to the win the race). Slowly still passing people at this point and trying to hold my pace. During this mile I got into my zone - no thinking zone - just run. Second mile in at 6:31 - still on the fast side but I was holding together.

Third Mile - During this mile, the wind started to gust into our faces. I saw Dan L. about 10-15 feet in front of me - but no matter what I tried I could not catch him. Pace slipped - wind not totally to blame, but it didn't help. Right before the third mile marker I was passed by two people that seemed to be having their own race between them - I let them go race it out.

Last .1 - As I turned into the parking lot, I caught a glimpse of the clock and saw that I was on target for a new PR. That gave me a bit of a lift and was able to finish strong.

Finished under 21 minutes - which was the main goal. Pacing could use a little work....

Splits from Garmin
6:21
6:31
6:51
0:46 (for .1 mile @ 6:21 pace)

http://connect.garmin.com/activity/32711691

Milford Hospital Live Well 5K Results

2010-05-09T18:33:00.000-04:00

Milford Hospital Live Well 5K
Milford, CT
Place: 24/420
Time: 20:32
Pace: 6:37
Bib:109
Age: 34
Place in Division: 5
Division: M 30-39

Official Results --> http://www.hitekracing.com/results10/mil0509.htm

"easy" five

2010-05-07T19:40:00.000-04:00

Ran with Matt, Chuck (ragnar crew) and two of Chuck's friends for an easy run starting downtown and headed up through East Rock....tried to keep the pace easy but not so much for all of it.

Total distance: 5 miles
Total time: 40:55
Average pace: 8:11
Average HR: 161
Max HR: 177

Splits
8:44 / 147
7:48 / 163
8:18 / 163
8:02 / 168
8:00 / 167

http://connect.garmin.com/activity/32500420

4x800 @5k pace

2010-05-06T21:25:00.001-04:00

Ran 4x800 meters today on the road. Weather is getting warmer - the 3:20s for the 800s definitely felt harder than that.

Total distance: 4 miles
Total time: 32:13
Average pace: 8:03
Average hr: 160 bpm
Max hr: 181 bpm

1st 800 - 3:20
2nd 800 - 3:19
3rd 800 - 3:20
4th 800 - 3:20

Splits
9:01 / 143
7:10 / 166
7:27 / 169
8:32 / 166

http://connect.garmin.com/activity/32409397

Recovery 5

2010-05-05T21:32:00.000-04:00

Nothing fancy about today - just a recovery five miles around East Rock. Made up the route as I went along and took the path of least resistance so I wouldn't have to think that much (which is not a problem for me normally).

Total distance: 5 miles
Total time: 43:41
Average pace: 8:44
Average heart rate: 153
Max heart rate 170

Splits
8:54 / 145
8:46 / 153
8:47 / 154
8:44 / 153
8:27 / 161

http://connect.garmin.com/activity/32323371

2 x 1200m at 5k

2010-05-04T19:52:00.001-04:00

As I get ready for the Live Well 5k (this Sunday) - I headed out today to find my 5k pace that I hope for - and try to shake off a crappy run from two days ago. In hopes of getting sub 21 this coming Sunday my goal 5k pace is 6:45.

I went out today to do 2x1200 meters at 5k pace with 400 meter recovery. After a mile warm up I took off, legs felt good - and tried to get my breathing in a rhythm. First 1200 done at 4:49 (6:27 pace) - second 1200 done at 4:54 (6:34 pace).

Total distance: 3 miles
Total time: 23:49
Average pace: 7:56
Average heart rate: 158 bpm
Max heart rate: 180 bpm

Splits
9:02 / 142
7:15 / 166
7:31 / 168

http://connect.garmin.com/activity/32210481

Blah hot Sunday 3 miles

2010-05-02T19:53:00.000-04:00

Total Distance: 3 miles
Total time: 24:53
Average pace: 8:17
Average heart rate: 159
Max heart rate: 170

Splits
8:06 / 156
7:58 / 164
8:46 / 157

http://connect.garmin.com/activity/32028575

Saturday group run - Spring/Summer Route

2010-05-01T18:06:00.000-04:00

Group run Saturday today - met at Eisenhower Park for the Spring/Summer route. Very hilly and challenging course - should be a great course to prepare for Philly on. Weather was H O T today. There was a set water stop at about 3.5 miles at the end of a driveway for us - nice cold water....mmmmmm.

Total distance: 9 miles
Total time: 1:15:19
Average pace: 8:22

Splits
9:15
8:23
8:33
8:07
8:21
8:13
8:17
8:02
8:04

http://connect.garmin.com/activity/31831113

Friday Night Seven with Matt

2010-04-30T20:51:00.001-04:00

Tonight I went out for a run with Matt like last week. After taking the day off yesterday running today felt good. I set the path (and pace) and we headed downtown. Ran all over downtown - we hit a red light -we'd turn- just kept moving.

Total distance: 7 miles
Total time: 56:14
Average pace: 8:02
Average heart rate: 169 bpm

Splits
8:11 / 156
8:33 / 158
7:48 / 169
7:50 / 173
8:08 / 175
7:51 / 176
7:52 / 177

http://connect.garmin.com/activity/31777427

Wednesday Tempo"ish"

2010-04-28T20:25:00.000-04:00

Didn't really feel that great today - alleriges/sinus - I don't know what it is. After a 15 minute warm up I went off to try an "easy" tempo pace run. After two miles of tempo pace - I had to stop. Walked back home to recover and that was it...rest day tomorrow for sure.

Total distance: 4 miles
Total time: 32:16
Average pace: 8:04
Average heart rate: 159 bpm

Splits
8:50 / 148
8:25 / 152
7:32 / 168
7:28 / 169

http://connect.garmin.com/activity/31563196

Monday/Tuesday Runs

2010-04-27T19:55:00.000-04:00

Monday April 26, 2010
Total distance: 5 miles
Total time: 42:30
Average pace: 8:30
Average heart rate: 156 bpm

Splits
8:25 / 149
8:27 / 157
8:40 / 155
8:44 / 157
8:12 / 161

http://connect.garmin.com/activity/31353043

Tuesday April 27, 2010
Total distance: 7 miles
Total time: 58:56
Average pace: 8:25
Average heart rate: 153

Splits
8:22 / 149
8:15 / 155
8:32 / 151
8:32 / 148
8:21 / 155
8:30 / 155
8:30 / 156

http://connect.garmin.com/activity/31466216

Easy thirty minutes (150 bpm)

2010-04-25T16:58:00.001-04:00

After talking with Matt on Friday night, and doing some reading, I have come to realize my easy runs aren't easy/slow enough. So I broke out my heart rate monitor - and plan on using that more (especially on the easy/recovery runs).

I plugged my resting heart rate into a heart rate zone calculator - and found my easy runs should be between 131-151bpm. My Garmin's zone 2 is 131-145 and zone 3 is 145-158. Today's goal - run 30 minutes at no more than 150 bpm.

Here's how I did:
Mile 1 - 8:56 / 151 bpm
Mile 2 - 8:56 / 150 bpm
Mile 3 - 8:45 / 148 bpm
.38 miles at end - 3:22 (9:00 pace) / 150bpm

http://connect.garmin.com/activity/31259084

Long run Saturday MRR

2010-04-24T15:25:00.002-04:00

Saturday long run day today in Milford. I was looking forward to this run this week as I've felt pretty beat up. I had no plans whatsoever as pace or anything today heading into the run - plan was just to go out see how I feel and adjust as I go. First mile I still felt a bit tired and tight from last nights run- but by the time we hit the second mile that was gone.

Everyone got fairly separated at this point - and I fell into a pack with Dan L, Fred and Amy. We held together for most of the run taking turns at leading the pack. With a little over a mile left, I started to pick up the pace and separate from the group. I looked back and the other three were a good bit back - but around a half mile to go I heard someone running behind me and closing. It was Amy - she had closed the distance in no time.

Last mile clocked in at 7:10 - which felt great. When I was done I thought I could go for a couple more miles but decided not to and focus on getting next week's long run at 10+ miles.

Total distance: 8 miles
Total time: 1:05:06
Average pace: 8:08

Splits
8:50
8:19
8:00
8:29
8:18
8:11
7:47
7:10

http://connect.garmin.com/activity/31064074

Friday Night Five with Matt

2010-04-23T21:09:00.001-04:00

Headed out for a later in the day run since my son is still on his spring break. Ended up working out well as Matt was up for joining me for this run. He is a very good and fast runner who has been running for a long time - so I was a bit nervous that I'd be too slow for him - but he let me set the pace and seemed ok with the relatively slowness.

We went on the route I normally do with Leah up through East Rock, over to Whitney, to Armory, then to St. Ronan. We cut over Edwards to Nicholl then home. East Rock hill took it out of me a little more than usual and it took a bit to recover.

Total distance: 5.18 miles
Total time: 41:18
Average pace: 7:58

Splits
8:25
8:05
7:47
7:42
7:50
1:27 (for .18 miles @ 7:51 pace)

http://connect.garmin.com/activity/31015140

1st Annual Milford Road Runners Donut Dash

2010-04-21T20:58:00.001-04:00

The race was to run a mile, eat 6 donuts, run a mile. Sounds simple enough. With 12 registered runners I felt I had a decent chance - unless I took too long to eat the donuts. First mile clocked in at a 6:24 - new mile PR right there! Then the donut eating began - first three weren't that bad. The last three began to hurt....I finally ate my last donut and was off for my second mile. The first part of it was a little uncomfortable - but I soon recovered and was able to clock in a 6:34 mile.

1st mile: 6:23
Donut time: 11:23
2nd mile: 6:34

I hope I can use this speed at my next 5k - especially when I dont have to eat 6 donuts at the midway point.

1200+ calories consumed
237 calories burned

hrmmmmm............

Track Day - 4x800s

2010-04-21T20:50:00.003-04:00

Headed to Wilbur Cross track today at lunch time, since the kiddos are on spring break. Nice and quiet there - only me and one other runner (and some guy on a bike that was interested in taking my sweaty running stuff that I had shed during one of my recoveries). The plan was to do 4x800s at 3:20 each. Here is the damage:

1 mile warm up - 8:36
800m - 3:04 / 400m recovery
800m - 3:04 / 400m recovery
800m - 3:05 / 400m recovery
800m - 3:07 / 400m recovery
1 mile cool down - 8:52

A little on the fast side but it felt great.

Monday/Tuesday Runs

2010-04-20T18:06:00.003-04:00

Monday 4/19 - Hills on Whitney
Total distance: 4 miles
Total time: 33:41
Average pace: 8:25
Splits: 7:46, 8:26, 8:53, 8:35

Tuesday 4/20 - Road, x-country with Leah
Total distance: 6 miles
Total time: 50:39
Average pace: 8:26
Splits: 8:36, 8:47, 8:32, 8:17, 8:04, 8:20

Long run Saturday MRR - (in Newtons)

2010-04-17T16:47:00.001-04:00

Today I was a bit nervous heading out - given the state of my ankle over the last few days. I decided to just take it easy and run with the pack this week in my group run. Once we got started and the first mile clicked in at 9:05 (which felt much faster) - I didnt think it was going to go well at all today.

A small group of us started to separate and pick up the pace. Then the small group got smaller and Keith and I started to pull away. I knew we were moving quick - but I told myself I didn't want to know. Running in the Newtons felt good and I just tried to focus on my footfalls as to not twist/roll the ankle again.

Total distance: 8 miles
Total time: 1:03:24
Average pace: 7:55

Splits
9:05, 8:33, 7:38, 7:43, 7:42, 7:46, 7:38, 7:15

http://connect.garmin.com/activity/30300117

Six in the Newtons - with negative splits

2010-04-09T17:40:00.000-04:00

After a resting yesterday - I was back at it today. The rain held off just enough for me to get my run in. Was hoping to do some quicker miles today - but I'm still feeling a little beat up from the double I did on Wednesday. I was able to get some decent speed going near the end before my cool down - and that might have been adrenaline fueled from the car that almost clipped me.

Total distance: 6 miles
Total time: 48:23
Average pace: 8:03

Splits
8:23 (Warm up)
8:00
8:09
7:49
7:38
8:21 (Cool down)

http://connect.garmin.com/activity/29472096

Second run of day (w/ Milford Road Runners)

2010-04-07T21:25:00.001-04:00

Since I had a team meeting for our Ragnar Relay team tonight and it was scheduled for after the Milford Road Runners Wednesday group run - I decided to join in for the run. Also, I decided to make today a doubles day. Ran 4 earlier this morning and it felt good. For some reason the day got hotter and hotter as the day went on. Supposedly (based on weather.com and my car thermometer) it was 90 degrees at 6pm - I'm skeptical - but no matter the actual number is was hot.

Total distance: 6.5 miles
Total time: 55:49
Average pace: 8:35

Splits
8:31
8:23
8:28
8:49
8:35
8:36
4:24 (for 1/2 mile @ 8:49 pace)

http://connect.garmin.com/activity/29325100

Four miles in my Newtons

2010-04-07T17:20:00.000-04:00

Today is a planned doubles day - so first run was planned to be my shorter run but at a relatively picked up pace. I wore the Netwons for this morning's run - not sure which pair to wear tonight. Hopefully tonight goes as well this morning....

Total distance: 4 miles
Total time: 31:52
Average pace: 7:58

Splits
8:16
8:14
7:41
7:39

http://connect.garmin.com/activity/29267279

Long hill repeat up back side of East Rock

2010-04-06T16:43:00.001-04:00

The other day my family and I hiked up some paths to get to the top of East Rock (aka Mt. Doom). During our hike we kept crossing this windy, hilly road that cars are not allowed on. So it seemed like a perfect road to run some hills on.

After a one mile warmup, up the hill I went. I tried to stay nice and relaxed as I pushed up the hill. When the Garmin beeped another mile I turned around and headed down (first mile up was at 8:00). After a mile recovery, I turned around and headed back up. This mile was a bit slower but still felt good - 8:12. Turned around for a mile recovery - then I took off with what I had left (which wasnt much).

Looking forward to tomorrow's run in the Newtons.

Total distance: 6 miles
Total time: 48:17
Average pace: 8:02

Splits
8:50
8:00
7:52
8:12
7:42
7:38

http://connect.garmin.com/activity/29181941