W14d5

Thursday was a much needed rest. I did go to yoga though.
Went 17 today not sure if this is a LR or a MLR these days. It felt like a LR which makes me kinda nervous. I was hurting by 13 mainly due to heat and humidity. This was a 3 pm run. Luckily at mile 13 a storm rolled in, the wind picked up, temps dropped and the rain started pouring down. I know I would have finished the run regardless, but the storm sure helped me pick up the pace. I was already soaked before the storm so the cooler temps combined with the rain. Very nice.
Finished 17 miles 758 pace

W14d3

Pushing through the pain. This is my mantra for the next coue of weeks. As I realized in the past week of training, it is going to hurt. my body is going to feel like quitting, this is natural it isy job to realize this and learn to push through. No matter how good I feel on the first half or 3/4 of a run or race the point will come where I will become uncomfortable. I don't believe I reach this point enough in my trainng. The plan is to get to that point during 3 workouts a week an continue to run and relax in the midst of the discomfort.

Today's run. 9.5 miles 810 pace. Brutal humidity. Still not Texas though.

Words can't describe.....

I think these before and after pics say it all. In my own defense, this is the last 400m and I just ran up a short but inconveniently placed hill and one of my mates told me I had two guys behind me. Oxygen debt anyone?

Race report.

The course was great for banking time in the first 3 miles which I did with 621,623,637. Then the hills started which resulted in 638,636,642. Got a bit of a break but at this point it was moral inventory time. The run has felt pretty easy to mile 5 at which point a side cramp set in and thing got tough. So by mile 6 I knew it was going to be one of those runs where you just suffer through the last 4 miles and I was OK with that. Miles 6-9 had some long stretches of inclines as is apparent from the splits 635,659,643. The last mile was a slight down hill which I was thrilled to see, 621.
I didn't get passed in 2 miles by anyone who I didn't end up passing in return during the last mile.

I give the effort and A but the time a B-. At the end of the day I am happy with the result. I am glad to be out of my fantasy land which I was apparently in when I wrote my race strategy post and back to reality.

Total miles 14

Results

66 min 15 sec. I'll take it.

10 mile race plan

Newburyport Yankee 10 mile race. The race day is typically a hot and humid day. By hot I mean 88-90 degrees and by humid i mean 85%. So, even for Texas standards this is a hot setting for a longer race.

This will truly be my first "race" aside from high school track. Up to this point I haven't considered the events in which I have run as races. They have all been elements of training and even the marathons haven't been what I would consider a race. But, I am going to go out and race this event. As a result I thought I should have a well planned strategy or race plan. The ultimate goal is to run under 65 minutes regardless of weather conditions or unknown course challenges. As a result I am going to go out and run the first 5k in 645-655 pace. At the the end of the 5k I hope to get settled in to 630 pace for the next 5k. At the beginning of the 3rd 5 k I'll take an inventory of myself and if all is well I'll drop into 620 pace, and run the last 2 miles in 12 minutes.

So where does this put me? Around 62 minutes.

This race strategy is brought to you in part thanks to the following sources.


................
http://www.runnersworld.com/article/0,7120,s6-238-244--11426-0,00.html
.........
http://www.newburyportnews.com/pusports/local_story_207231502.html?keyword=secondarystory
.........

Inspiration

http://www.hulu.com/watch/85354/spirit-of-the-marathon

W14d1

Easy 30 min jog. Taking it easy before the race tomorrow.

W13d7

Easy 7.5.

Weekly total = 58.

Rest day.

1 hour north of Boston.

W13d5

3 mile w/u, 12 mi mgp.

15mi total,

W13d5

6mi,43min

W13d3

9.5 miles, 730. Very sore today.

Team gear

Got the new team tops yesterday. Red is the race day top. Black just a
training top.

w13d2

Tuesday hard workout. Even though this is formally called a track workout we have ventured out the past 2 weeks. Today we met at Danehy track. I ran the 5 miles there instead of riding my bike. This would turn out to be not such a good idea. The email sent out yesterday morning said, what is the "hilliest route we can do from the track". I guess some replied with this link:
http://www.gmap-pedometer.com/?r=3024505

So we left the track and ran the 2 miles to Tufts University where we were supposed to run up the hills at a hard 10k effort. Once to Tufts we ran up and down the hills for 5 miles then headed back. It was a tough workout. The last 2 miles back to the track were run under 715 pace and pushed 630 at times.

Total miles 14.5.

Mrs. Flower plant

She almost died on the 3 day uhaul trip. She fell out of the uhaul and
lost her original pot. Once twice this size, she seems to be happy now.

Mr. Cactus

This guy was the size of a lime 2 years ago. It exploded from February
to June but from the looms of it it's growth has stalled if not
retracted with the New England weather.

W13d1

6 miles steady state. Pace 648.

w12d7

Rest day.

W12, 70 miles on 5 days.

Cooper making friends.

Water dogs

W12d6

I decided to do a mid day sun run to add a new element to my long run. I must say it was warm. 85 deg and humid. I went 19 miles and half mile worth of strides at the end. I have to remind my self that it is still early and my marathon is still 90 days away.
19.5 miles avg 745 pace.

Haaavad

So much for proper spelling.

A Boston summer

This is a typical Boston summer forecast. Here it comes. Today folks
on the run were talking about how hot it was. it was 78deg. I kind of
enjoyed the "heat".
I was talking to my land lord today and she reminded me that we only
have one and half months of summer left. WOW.

w12d5

ran for 60 minutes at 8mph.

I run for the money

http://marketplace.publicradio.org/segments/working/runner.html

w12d4

80 degrees and humid. First day of less than desirable running conditions. I had a good run went 13.5 miles, avg 743 pace. Running thru the parks in Boston usually some nice entertainment. Today's highlight was the MAN VS. URBAN TURKEY stand-off. Since I don't run with a camera you'll have to use your imagination on this one.

The playing field was Backbay Fens park. The time about 12:15 and being lunch time their was a fair share of pedestrians walking to and fro around the park. So I make my way around a corner and I hear a guy yelling "no, no, get back". Naturally I look over and see a mid 50's, balding, 5'9"ish, plump, white man yelling at 2 turkeys that were about 3 feet from him. These were no small birds either, at first I thought they were peacocks until I got a closer look and saw the red heads and beady turkey faces etc. The only thing between him and the curious turkeys was a XL Bed bath and beyond bag that seemed to be stuffed with pillows or something. He had his arm extended, swinging the bag at the birds, as he was yelling and walking backwards. I was pretty close to this stand off so I walked over and clapped at the birds and they looked over at me. It appeared they lost focus of their initial victim and I told the guy to and I continued on my run. As I looked back I noticed the guy scurrying off but the turkeys were in hot pursuit of him and his bag of Bed Bath and beyond goodies. My initial curiosity is what in the hell are these Turkeys doing at this park? Thinking back I have noticed some extra large birds in the park before but never thought much of it as I assumed they were peacocks or something. Second what did this guy do to antagonize these birds into this type of encounter? Lastly, are we this weak as humans that we can't take on a couple of thanksgiving turkeys? I'm just saying. Anyway this little event kept me entertained for about 5 more miles as I am still curious if the guy got away.

All in all it was a pretty good run.

w12d3

Woke up this morning for the 7 am run. I procrastinated a bit too long and arrived at 703 and missed the train. It was probably best because as I continued on my own I could tell I wasn't recovered from the Tue evening run. Today was a 4 mile run and a 3 mile walk. It was a beautiful morning and I really didn't mind. It was the first time in a while where I just couldn't run anymore.
I got home and had a good stretch.

My first race of the season is coming up July 28th. It is the Yankee Homecoming 10 miler in Newburyport, MA. I am shooting for a 1hr5min ish result. Since the race is on Tuesday it will make for a good Tuesday workout if nothing else.

Convenient scanner thingy. Hope the criminals don't ruin it for everyone.

w12d2

Tha track workout. This workout was quite enjoyable as in involved speed work and a bit of endurance. I could certainly tell those in the group who don't do much distance work. I did A 5 mile warm up to the Danehy track where I met up with the group who was finishing their warm up. First mile was 545 then we ran the 2.8 miles to the Harvard track did a mile there, 540, then ran another 2.7 miles to the MIT track for another mile 525. I ran to the house from MIT another 2.5 miles. My legs felt great during the 3rd track mile. At that point they were well warmed up and ready to go. Just goes to show that sometimes it takes more that we may think before we are really warmed up and loose.
I was pretty tired the last 2.5 miles especially since is was solo and I hadn't had any water for the entire workout. Their was supposed to be water at the MIT track but such was not the case. Oh well. I got home and slammed 24oz of endurox and a half gallon of water. Now it is time for a second plate of KRC (king ranch chicken) and rice.


Total miles ~ 15.5

Ahh!

Getting ready to head to the evening track workout. I am going to run
to the danehy track 5 miles. 1 mile on track, 10k pace. Then run to
Harvard track for another 1 mile, then run to MIT track for another 1
mile. Then run home.
The picture is of the lovely cloud cover that rolled in about an hour
ago. Thank you mother nature for this wonderful evening.

W12d1

Easy10 miles, 1hr15 min

W11d7

Mpw 62. Didn't make the run today. No good excuses just lazy. W12 here we come

w11d6

20.2 miles 2 hr32min. Today was a 20 mile hilly run. I didn't have any takers fro GBTC to join me this morning at 630 am to do 20 miles of hills but I hope that will change as we get a bit closer to the the marathon. Next weekend will be tough with out a partner. I am planning 19 miles with a 5mile close. Last 2 miles hopefully in 13 minutes. But that said if I have to do it on my own I don't think it will be a problem as I am quite comfortable doing the long runs solo now. Today I felt good at mile 20 and could have grinded out a 4 mile close but I had to report to my first day of my new part time job. Thats right I guess I'll start making a pay check even if it is meager. I am working the front desk at Equinox fitness. The hours are good for me and it will provides some extra cash. At least it will help pay for new running shoes, race entries, and other running expenses.

I am on track for a 70 mile week and with 10 miles tomorrow should put me where I need to be,

w11d5

Up and out of bed for the morning run. Went for a run that ended up being 11 miles. Avg pace 720. Felt good and fresh this morning as New England presented another picture perfect day for running. When I woke up at 5am I knew it was going to be a good day when I looked out of the window and saw the blue sky. Blue sky at 5am, still sounds crazy to me.

It's that simple...

You think man can destroy the planet? What intoxicating vanity. Let me tell you about our planet. Earth is four-and-a-half-billion-years-old. There's been life on it for nearly that long, 3.8 billion years. Bacteria first; later the first multicellular life, then the first complex creatures in the sea, on the land. Then finally the great sweeping ages of animals, the amphibians, the dinosaurs, at last the mammals, each one enduring millions on millions of years, great dynasties of creatures rising, flourishing, dying away -- all this against a background of continuous and violent upheaval. Mountain ranges thrust up, eroded away, cemetary impacts, volcano eruptions, oceans rising and falling, whole continents moving, an endless, constant, violent change, colliding, buckling to make mountains over millions of years. Earth has survived everything in its time. It will certainly survive us. If all the nuclear weapons in the world went off at once and all the plants, all the animals died and the earth was sizzling hot for a hundred thousand years, life would survive, somewhere: under the soil, frozen in Arctic ice. Sooner or later, when the planet was no longer inhospitable, life would spread again. The evolutionary process would begin again. It might take a few billion years for life to regain its present variety. Of course, it would be very different from what it is now, but the earth would survive our folly, only we would not. If the ozone layer gets thinner, ultraviolet radiation sears the earth, so what? Ultraviolet radiation is good for life. It's powerful energy. It promotes mutation, change. Many forms of life will thrive with more UV radiation. Many others will die out. Do you think this is the first time that's happened? Think about oxygen. Necessary for life now, but oxygen is actually a metabolic poison, a corrosive gas, like fluorine. When oxygen was first produced as a waste product by certain plant cells some three billion years ago, it created a crisis for all other life on earth. Those plants were polluting the environment, exhaling a lethal gas. Earth eventually had an atmosphere incompatible with life. Nevertheless, life on earth took care of itself. In the thinking of the human being a hundred years is a long time. A hundred years ago we didn't have cars, airplanes, computers or vaccines. It was a whole different world, but to the earth, a hundred years is nothing. A million years is nothing. This planet lives and breathes on a much vaster scale. We can't imagine its slow and powerful rhythms, and we haven't got the humility to try. We've been residents here for the blink of an eye. If we're gone tomorrow, the earth will not miss us."

---Michael Crichton's prologue of Jurassic Park

w11d4

Wednesday rest. Today was 10 miles. Did the arboretum loop with a Parker Hill finish. Today I made Parker Hill was no problem. Total miles 10 time 1hr 15 min. Felt great. The weather today in Boston 63 degrees and sunny.

W11d2

Track workout, but notbon the track. We met at the danehy park track and did the normal 3 mile warmup. Then 2 * 2.5 miles with 5 min easy jog between. First was 604 pace. Second was 620 pace. 3 mile cool down.

Total miles 11

W11,D1

As nice as it was to have 2 down weeks I guess I should get back to the business of working towards this October Marathon. It'd be a shame to make an ass of myself in my first Massachusetts marathon. It is quite easy to get in the habit of thinking we are ready. I prefer to be in a state of slight fear and uncertainty, to prevent me from becoming complacent in my training.
Today I got on the morning run train and went for an easy 10 at avg 8 min pace. It is quite difficult to get up and start processing oxygen when you are not used to it. I ran 1.5 miles to the Jamaica pond boat house to meet up with a couple other GBTC'ers and thought I was going to pass out. I was dizzy, and just completely out of it after the 1.5 mile warm up. Once to the boathouse I got some water and took a seat to get my bearings.
The others arrived about 5 min later and we continued on. I felt great the rest of the run but I thought I was done for at 1.5 miles. Oh well live and learn.

W10d7

15.5 miles,750 pace.

W10d6

Rest.

The real G.W.

Tha concrete jungle.

Sometimes you just have to lay in the grass.

W10d5

Easy 8.7 miles. New route down the southwest corridor and thru the Arnold arboretum. Great route.

W10d4

Rest.

w10,d3

In an attempt to get on the morning run cycle I decided not to sleep till 830 and get my ass out of bed and go for a morning run. Bad idea! Especially after yesterday's track workout. The workout ended at 830pm and with the 20 min bike ride home I was finished my 9pm. I woke up at 6am for the 7am run, 8hrs isn't the kind of R&R I need to be ready the next day. I made it 7 of the planned 10, but hopefully this helps me get into the morning routine.
The quads are still sore from softball. My quads never get sore, damn extreme sports!