More taper runs, craziness, DailyMile meetup

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.

End of Taper Week 1

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 Run #2 -

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.

Neglected Blog

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.

New Haven Road Race 20k - Race Report

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

Sea Legs Shuffle 10 Mile Race Report

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.....

Saturday recovery run with Milford Road Runners

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

Fairfield Half Marathon Race Report

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

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

Branford Road Race 2010 - 5 miler

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

LONG slow day - (did I mention long?)

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

Long run Saturday MRR

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

1st Annual Milford Road Runners Donut Dash

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............

Long run Saturday MRR - (in Newtons)

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

Second run of day (w/ Milford Road Runners)

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

Long run Saturday (Charles Island)

what a difference a week makes with weather in March. Last week it was in the low 40s, 30mph winds and rain - today around 60+ by the end of the run and sunny. A group of us headed out from the normal place at the normal time.

Dan and I got out in front of the pack and were motorinig along right from the start. Right around mile 3.5 or so, Dan asked if I have ever run out to Charles Island (which I hadnt). So we took a little detour from our normal route and headed out to the island. This is where (if you look at the splits) our pace took dive. The footing was either ankle twisting rocks, or very soft shells that moved under your feet. There was a spot in the middle that I had to walk as there seemed to be more water than rocks to step on. Once to the other side I touched the sign on the island and was now "part of the club". On the way back it was slow going again - and in the middle part it seemed the tide was starting to come in as there was alot fewer rocks to step on to get back. I had to put my food into Long Island sound at one point as there was a void of rocks. Once back to the other side, I was so happy to be back on pavement (and also happy to not have twisted an ankle). I've never worked so hard to run a 11:39 mile before...

Since we took that detour, we decided to do the "8 mile route". We got our pace back on track fairly quickly. During mile 9 we kicked the pace to a 5k pace for the full mile. I was able to do a 6:47 9th mile which I was extremely happy about. Once back at the library I added a little more distance to make the days run an even 10 miles - which gives me an even 40 miles for the week. A great run in great spring time weather. Soon I will need to start thinking about bringing water/gatorade with me on runs - but for now I will just enjoy these awesome spring days.

Oh and the Injinji socks held up great today on a long run, and even dried out pretty quick after I put my foot in Long Island Sound.

Total mileage: 10 miles
Total time: 1:24:39
Average pace: 8:27

Splits
8:30
7:45
7:52
9:36
11:39
8:09
8:08
7:57
6:47
8:12

http://connect.garmin.com/activity/27485558

Long, rainy, windy run

So the rain that never came yesterday came today and then some. I wasn't sure if anyone was going to show for the group run as it was 40 degrees, raining with heavy winds. I was glad to see six or so others show. Dan and I quickly got out ahead and really never looked back. Winds and rains the entire time (reminded me of Eastern States last year). The headwinds on the way back at times made it really hard to maintain a good pace/effort. Dan set a really good pace the whole way which felt pushed a bit but not a crazy hard effort.

Total mileage: 10.26 miles
Total Time: 1:21:45
Average Pace: 7:57

Splits
8:40
8:13
7:46
7:52
7:42
7:26
7:54
8:06
8:06
7:56
1:59 (for .26 miles @ 7:35 pace)

http://connect.garmin.com/activity/26848069

Long run Saturday

Today was supposed to be a long slowish day at a comfy pace (especially since track work on Thursday and race last weekend). However, as usual my Saturday runs turn into a quasi-tempo run. Which is fine by me - I hate doing tempo runs (even quasi-ones) alone. I was hoping to finish today around 64 minutes. Met the "normal" Saturday crew at the Milford Library - and we were off. Most off the roads were still pretty icy and some parts were still covered in a few inches of snow (on top off the ice) which affected some of my time (3rd and 4th miles). Overall a good tough run and I was mostly able to keep up with everyone. With a "short cut" Dan came up with (which added mileage somehow) as soon as my watch beeped 8 miles I stopped. Then jogged a nice cooldown the last tenth of a mile back to the library which was a nice cooldown.

Total Mileage: 8 miles
Total Time: 1:04:08
Average Pace: 8:01

Splits
8:34
7:54
7:53
8:12
8:11
7:58
7:45
7:40

http://connect.garmin.com/activity/24565125

Remember the National Marathon needs volunteers - please check out the The Running Laminator's blog entry for information here.....

Recovery Friday

After an intense track day yesterday - today was all about recovery and just a nice simple mindless run. With my son having a 1/2 day today, I had to run in the morning - which meant dodging morning commute (cars and pedestrians) and the leftover ice on the sidewalks. I did my usual "easy day" route towards downtown, passed the hospital, then back up Propsect to Canner then home. I focused on my breathing and foot strike today. Amazing when you breathe properly you can settle into a nice comfy pace and keep it relatively consistent. End of the third and beginning off the fourth mile was the hill (as usual) and part of my next 5k course. I need to work on that hill as it will be a big difference maker in getting a good time - maybe some repeats of it next week. Long run tomorrow with Milford Road Runners - hoping for 8-10 miles.

Total Mileage: 5 miles
Total Time: 43:44
Average Pace: 8:44

Splits
8:51
8:24
8:54
9:11
8:21

http://connect.garmin.com/activity/24500369

Also finished the final week of the twohundredsitups program and the 5th week of the onehundredpushups program. Final sit-up test this weekend sometime.....more to follow....

Also - please check out the Running Laminators latest blog entry. The National Marathon in DC needs volunteers for their March 20th race. If you live in the area and can volunteer please do...

Saturday Long Run with MRR

Today was long run day....Met up with the Milford Road Runners at the library again. No snow today although all the weather reports said there would be. One thing we had was cold and wind. I planned on going an easy 6 today since I have race tomorrow - but that didn't happen.

Total Mileage: 8 miles
Total Time: 1:06:28
Average Pace: 8:18

Splits
9:01
8:23
8:12
8:25
8:14
8:06
7:56
8:09

http://connect.garmin.com/activity/24050338