Canton Fall Classic, October 31st, 2010

Fun Run

Lily and I ran the Fun Run together. Still trying to get Official times from them. She did really well. It was 11 something. Callie didn't race because she was to sick, coughing like an old smoker if she ran across the room. Lily and I had a great time doing the race. Rebekah was also sick, but was a trooper and came along anyways. Lily's friend Evan ran as a bandit. They got there late, unfortunately. He was not happy that he didn't get a T-shirt and medal.

10K

I forgot all my electronic gadgets! ...so I had no idea my pace or distance while I was running. I was fighting a cold, so I was not feeling my best. I just enjoyed the run and didn't push the pace. This race was a Personal Record (PR) at 46:25.

A Long Way in 18 months

This is actually only my second 10K ever! My first one was my very first race, ever in Cohasset on April 5th, 2009. I ran that race in 51:09. I almost puked at the end of the race, was cramping and needed about 30 minutes just to recovery enough to run home! The 10K I just ran was relatively easy in comparison, even with a cold. I actually debated running when I got home I was feeling so good. This was also only my second run since October 17 where I ran my 3rd marathon in one year.

Time 2 Run

It's been a week since the marathon. I feel great! I haven't run one bit. I have also been eating like a horse! It's like my body feels I have some making up to do. I have a 10K to run this weekend, so I'll be running in the morning. Looking forward to my first run back.

Baystate Marathon 2010, Reflection

First 5 miles, PERFECT! Weather was also PERFECT for a marathon - around 50 and virtually no wind.. First 13 miles right around a 7:50 minute pace. ...but I just couldn't pick up the pace! I needed a 7:39 pace for 26.2 miles... It was REALLY WEIRD! I've been working on my speed work over the past month and NEVER had a problem picking up the speed. I had to slow myself down most of the time. Sunday, it just wasn't happening. It was just one of those OFF days that you sometimes get. Sunday happened to be mine. I'm actually not at all upset with it. When you are going 26.2 miles you need to be ON if you are pushing the limits, and I wasn't. Well.. there will be more marathons to come. Next year is all about 'fun' runs and Grand Prix races with my running group. The CRR group is awesome and had a great visit with some of them today.

Official time - 3:59:36.9 Funny story on that. My ankle was hurting and I was cramping some at mile 24, so I shut it down a bit, no reason to push it at this point... I REALLY didn't care what I finished in at this point, not upset, just knew I wasn't going to BQ. I don't wearglasses or contacts when I run, but I saw the woman ahead of me sprinting like crazy! So I squinted, saw the time in the 3:50's, so I gave it all I had and JUST made it under 4 hours. The race had started late, so I was looking at my watch at the time and just assumed I had missed that mark. Oops!

I'm putting in for a waiver with my running group to get into the Boston Marathon for 2011. I don't think I'll get the waiver this year, but you won't get it if you don't put in for it.

The Boston Marathon registration closed up in 8 hours this year! Note to self, make sure you register in the first hour when you qualify!

Thanks for everyone's support and well wishes going into this race. I really do appreciate it!! My beautiful wife and daughters babied me when I got home... I've got an awesome family!

October 2010 - Taper to Baystate

I will have less than 50 miles before Baystate. I think my body needed the extra rest. I have an old ankle injury that was really flaring up the last couple of weeks in September, so I took out a few runs to give it some extra healing time. I think it may have been my worn out shoes, so I've changed then out with a pair of ASICS Gel Fortitude 3's and did a marathon pace run in them. It felt great, and virtually no pain, just a little stiffness.

I'm not finding it difficult to taper for this marathon. I'm either ready or I'm not. I feel more ready for this marathon than I did for either of my first two. Mentally I'm ready and focused. I know I can push my body through it. Looking back at my training I can point out all the places that I COULD have done better. My focus is on what I did right. I think September was an Excellent training month, and I know I can do this. Now it's execution time.

My goals: Qualify for Boston (3:20), Just under 8:00 pace the first 5 miles, keep at a 7:30 pace through each of the next 15 miles, AND see what I'm made of the last 10K.

September 2010 - 178 miles

This was kind of a weird month, and I turned 42. I focused on building my base back up, but I knew I needed work on my 'speed'. I was NOT ready to complete 26.2 in 3 hours, 20 minutes and 59 seconds... NOT EVEN CLOSE!! I changed my training up a little bit to incorporate more speed work, and I think I have accomplished what I need to for October. I had a touch of a stomach/flu bug towards the end of the month. I was on pace for my first 200+ month, but I took out a couple of runs and shortened a couple because of the illness. Otherwise I think pretty good month! Great month considering what I did in August. My marathon pace runs were RIGHT ON TARGET, and it felt easy!

August 2010 - 58 miles

Say What?! 58 miles?! That's what I said when I got to September... We had my brother's George's wedding. Although this was a MUCH easier wedding, and a LOT less stressful, my wife got sick while we were down there. So... Travel to to Charleston, West Virginia + Sick Wife + being in another wedding. Not a lot of training, and this was a 2 week period! Yikes! I also blew my back out.... Very painful. I gave it enough rest to heal, I think. Although mentally a much better month, physically I felt destroyed. Not good when you are less than 8 weeks from your marathon!!!! If I don't qualify for Boston, I'm blaming my brothers for having weddings so close together. (JK, kind of) Doubts were creeping in, but keeping a positive attitude and doing what I can next month to accomplish my task of Qualifying for Boston.

July 2010 - 122 Miles

I got out of sync this month with my runs. My brother Tim had his wedding, and I had a difficult time getting out for runs with travel time to and from Philly along with family stuff since I was IN the wedding. The family stuff put a BIG time stress load on me and I had a hard time getting myself back into the training mode. We didn't get a lot of support from family while we were there which made it much more stressful than it needed to be. My girls needed a little more from me in the weeks to follow since our whole schedule had been blown up. I have 3 little girls who thrive on routine, so it was a TOUGH month mentally.

June 2010 - 195 miles

Just building the base mileage. I was really enjoying my runs this month. 22 miles was my long run for the month. Still keeping things in Heart Rate Range.

May 2010 Training - 169 miles

The Miles include the marathon since it really was a training run for Baystate. Started in earnest with my Heart Rate Training. Definitely saw an improvement in my pace at 75 - 80% of my max Heart Rate. I was definitely building a good base for Baystate.

Providence Marathon - 4:33 May 3rd, 2010

Well, marathon number 2 completed. This was about what I was expecting. I ended up walking for a bit after mile 20. Ran part of the way with some friends doing the marathon and some doing the 1/2. What a beautiful day! After mile 13 I decided to push myself harder than I knew I was ready for Fitness wise. I was feeling Great! After Mile 20, I started to come unglued. I was short of breath and had a hard time keeping it going. I walked all the uphills at that point. I had some great conversations with some people while we were recovering on those walks! I figure with a 6 week 1/2 hearted training schedule I can't complain!

Special thanks to Kristen, Bobby, Pat and Shannon for the company at the beginning. Sorry I missed you guys before and after the race. Nice job to each of you! Shannon, thanks for the T-shirt too!

This is it!

I tapered big time this week! NO running.... I was on the verge of catching a cold, and I fought it off! I know physically, I'm not as fit as I was in October for my last marathon, but health wise I'm doing substantially better! I do plan on running a short one this afternoon.

The weather will be perfect for this race! I've been going back and forth, fun run, push it, fun run, push it. ....so.... I'm going to push the pace a little faster in the first 1/2 than I had originally planned, and see where it goes from there. I think, even with my extremely shortened training schedule, that I can still get under 4 hours. I can't imagine, if I end up with a bad day, that I'll be any longer than 4.5 hours. That's the plan any way.

For all my DailyMile and Colonial Road Runner friends running as well... HAVE A GREAT RACE! I hope to see you before or after the race.

Providence Elevation

Less than 3 weeks to Providence Marathon

I'm going to miss the Boston Marathon this year. My plan is to come back with a vengeance in October during the Bay State Marathon to Qualify. We'll see how that works out for me. I of course will be working that day since I'm not running it. I've slotted the time off for next year already.

The Providence Marathon (or Cox Marathon) is less than 3 weeks away, and I'm VERY excited about it! I'm meeting up with some of my Colonial Road Runner and Daily Mile friends that morning. My plan is to HOLD back the first 1/2 of the marathon. ...then tear it up the second 1/2. We'll see how my 'tear' goes considering I've only been training for 5 weeks on this one. I have done two 20 mile runs with ease, so I'm not too concerned about the extra 6.2 miles on marathon day. I AM concerned that I may go out two quickly and not enjoy the run as much as I am hoping too. Once again, this is only a 'pleasure' run, and just going through the motions and give myself some much needed 'drive' so I am ready for my Fall marathon at Bay State.

Good luck to all my friends running the Boston Marathon this year! I hope you all have a great run, and great weather! I'll be thinking of you while I'm drinking my coffee in the office, wishing I was running beside you (or a ways behind some of you speedsters)! Enjoy your taper!

Good luck to all my friends finishing up their training before Providence! Just a few short week... Taper begins shortly, so don't over due it!

I am running a 5K in Quincy Saturday, but not looking for any real speed here... Just part of my miles for the day. I plan on running 10 miles prior to the race, and then burn whatever is left in the tank.

Kickin' it off with a Long Run

It was a fantastic run on Saturday! Ran 20+ miles for the first time since October. It felt great, and had a great time with some Colonial Road Runners! Looking forward to my base building. 30+ miles this week and build 10% from there. 5 more weeks until Providence Marathon!

Here is a link to my 20 Mile run on DailyMile.

Ready to get back at it

I've been WAY out of the loop lately. I have a list of excuses on why I haven't been able to push myself to do more than 100 miles in a month, but they're just excuses. I've started back at it. I'm going to start on my TOTAL fitness, and not JUST concentrate on running. It will be a tricky balance between family, work and other commitments. It just has to be.

Monday through Friday 4:30 to 6:30 will be my time. ...and my time will be these workouts and runs. Let's do it!

Bay State Marathon Race Report

My race report is not going to be as extravagant and detailed as many of my runner friends, but here it goes. I'm about 3 weeks out from when I finished my marathon. This is just a brief summary and my thoughts on it.

It was windy, rainy, cold and miserable. I started off with a disposable rain poncho, but could not stay warm at the beginning of the race. I got rid of the poncho about mile 4. It rained harder and harder as the race went on and finally snowed. Luckily I was already showered, dry and back at the hotel by the time it started snowing.

Performance

I have to say that I had expected more from myself, and really thought I could do it. I was at about 1:45 at the halfway mark, I was doing great (I thought). I was still able to make it under 4 hours (3:57), and it was a struggle to get there. I could have easily quit at any point along the course I was doing that poorly. My desire had been crushed when I started walking at mile 17. The last 6 miles were hell. There was another runner and myself that kept giving words of encouragement as we struggled. "Under 4 hours" we kept saying to each other. All I can say about my performance is that I DID IT! I didn't qualify, but I finished a marathon in under 4 hours that 4 months prior I could NOT have done.

I think things went well with hydration and GU. I think for the time I was shooting for I still was a little fast out of the gate for the first half, and that was my downfall. The 3:20 Pace Group started off slow for the first mile, but then took off faster than the pace I wanted to go..... ...so note to myself on Pace Groups: They are going to go the speed from start to finish to complete the marathon in that given time. I was not prepared to go quite that fast. Which leads me to set realistic expectations for myself on future races and marathons.

Expectations

I know in my heart I had set unrealistic expectations for myself. ...but it's what made me do what I did! Looking back at my training and talking with seasoned marathoners, I should have been shooting for MAYBE a 3:45 at most! I'll chalk this one up to experience. I would have enjoyed the marathon more if I had set realistic expectations... It's tough to set those when you don't know what to expect! I think if my coach Nate Jenkins hadn't blew me off I could have set more realistic goals towards the end. Now I have a Personal Record (PR) to beat! I can't wait to work on that as I set up my next training cycle.

Training

This is really where I fell short... Having a 'coach' for a short amount of time kind of messed me up here to. I should have just stuck to my plan or got a coach from the start. My distance training was right on. I felt great on my long slow days. It was my favorite day of the week! I fell short on my speed training. Through the winter I'll continue my once a week LSD, and will start incorporating more speed work. It will be my main focus when I start my next marathon training cycle. I'll also work on dropping a few additional pounds and a stronger core.

Thanks!

I could not have done this with out the support of my friends and family. Becky and the girls were great and were very supportive throughout the whole experience. She understands that I've been bitten by the running bug and supports me in my efforts. Thank you sweet heart. I'm now starting a running streak at least through the middle of January. This is more due to the fact that I don't have a specific training plan or marathon in mind. It could be very easy to go through another winter saying "I'll get around to it". This way running will be part of my center until I come up with a full plan. If my miss my morning run, and don't do it during the day, Irun before I go to bed - No questions asked.

The Colonial Road Runners (CRR) have training days that I will probably participate in for next years race. They are a great group of people and I can't wait to do more runs and races with them! My goal next year is to be in the top 3 for the Grand Prix race schedule for 2010. More details on that later!

Get Rid of Shin Pain With Help from Runner's World.com

Get Rid of Shin Pain With Help from Runner's World.com

Race Manifesto - Updated <10/17/2009>

1. I will REST, REST, REST between now and the marathon.

2. I will drink at least 8 cups of water a day before the marathon.

3. I will eat food that will fuel my body.

4. I will fill my thoughts with seeing 3:20 as I cross the finish line.

5. I will stay warm and dry until the race starts and then pretend that there is no wind, no cold and no rain.

6. I WILL drink something at every water station and GU every 30 - 45 minutes.

7. I will keep the 3:20 pace group in site the first 1/2 and pass them the second 1/2.

8. I will believe I can do it!

9. No matter my finish time, I will rejoice and pat myself on the back for accomplishing something I could NOT have done 4 months ago.

Slept the Day Away

Wednesday I called in sick, took a Unison, and slept until 3:30pm in the afternoon. I read until dinner, put the girls to bed, and watch some TV with with Becky. I was still under the weather the next morning, but my yesterday morning I was doing MUCH better. Today I feel incredible, but still have a slight headache and a little stuffy. I'll be fine for race day!

Thank you Becky for letting me get the much needed rest on Wednesday! I love you, and thank you for being so understanding of me going after the mid-life goal of mine. :0)

If nothing else, this cold has allowed me to FULLY rest my body. Not exactly how I would have liked to have done this, but psychologically, it was easier not to run while I was sick. I have not run since Saturday when I started feeling sick and did my 8 mile tempo run. I'm ready to kick this things butt!

Finally got a Cold

It had to happen... I've been fighting this as hard as I could, but I have 4 sick women in my house and they finally gave me a cold. I'm taking Zicam, which seems to help, but it did not make for a fun 8 mile tempo on Sunday. I'm sure this will be over in the next 4 days...

On a side note, I experience my first mysterious pains during taper. I got shin splints just warming up on Sunday and pain in my left foot. What?! I haven't had this in 4 months of training. I iced my shins and foot that night, and I feel better today. I've read an article from Runner's World on this type of thing and I've heard other people discuss this too. Some not realizing it's all part of the Taper.

Last Weekend before the Big Event

Yesterday I ran a great tempo run for 5 miles. I cranked up the last mile with a fast than 7 minute pace that was mostly up hill. The other miles were 7:33 or faster. I felt great! I need a 7:37 pace for 26.2 miles... That will be tougher.

Saturday I have an 8 mile tempo run. I'm really looking forward to that!

It's throwing me off not getting up to 'train' every morning. Everything I've read tells me it's what my body needs.

A Dad and his Daughter

I'm 2 weeks out from my marathon, and today I was able to run a 1 mile race with my oldest daughter Lily. She did her 1 mile race in 13:18. I am very pleased. We had a great day and she had a wonderful experience in her first race. I am hoping this will lead to a life time of fitness for all my girls. Callie and Ashley enjoyed cheering their older sister on.

Let the Taper Begin - 20 days to go!!!

I hadn't realized it had been so long since my last post. I may be the only one looking at this thing, but it's been a fun journey. My longest run was this last weekend. My average pace for the 24 miles was about 8:30. My mantra for the run was SLOW DOWN, SLLOOOOWWW DOOOWWWWN. I kept looking down at my GPS at I was going faster than marathon pace.

I met up with some friends after mile 17, so there was a little break there while we waited for them all to show up. I had a great run with them and hope to do a 5K with them at BSC on 10/31.

On this journey I wish I had done a little better with the speed work. I think getting the coach 1/2 way through for a few weeks really messed that up. It's a shame he never contacted me again. I am feeling pretty confident at this point though. Making the 7:37 pace for 26.2 miles WILL be tough, there is no doubt about that. I was having doubts about this, but at this point I feel that I CAN DO IT!

The concept of the taper will be interesting. I'll run my plan by my DailyMiler friends to see what they think and what input I get back on my 'plan'. I think I've done pretty good at this point following my own training plan and being my own coach. We'll see October 18th!

Still Going!

Runs are going fantastic. I was getting a little frustrated there for a bit, but things are going much better! Speeds are where I need them for my long runs.

This week I'll be running 4 miles at Half Marathon Pace. This will increase weekly. I also have my longest run (19 miles) coming Saturday. I'm really looking forward to it.

My Coach never got ahold of me, so I am on my own. I feel comfortable with that though. I'll have to push myself a little harder. I think I needed him to ensure I was getting pushed hard enough. I think I'm there now. I just missed my 40 mile week last week, but I will be well above that this week. I have a rest day today, so I can ensure I hit the speed I want to tomorrow. Sunday will be my next 'rest' day.

3 - 9 August, 2009

Great week of running. I'm loving the new Nike shoes. My distance for the week so far is 32 miles, but I'm going to run a 'recovery' run tomorrow.

My speed workout I didn't do exactly as planned, but I was just over 7 minute splits for the interval. My recovery run the next day I kept slow, but still put in 7 miles.

The Long run was FANTASTIC! Better than I had expected. This is also my longest run yet! Here are my Splits:

9:12

9:09

9:02

8:50

8:48

8:25

8:20

8:31

8:40

9:25

8:07

8:14

8:14

8:17

8:05

7:59

8:23

The 9:25 pace must have been when I stopped shortly for my GU, and drink, or shortly afterwards. I felt great and actually slowed myself down at times. Obviously not marathon pace, but it was meant to be slower.

I may have lost my coach! Hasn't responded to my emails. I'm hoping I haven't lost him, but I know he's heading overseas soon for a big race. Best of luck to him either way. So... On that note, I've got to dust off my old routine and get back to it. I hope that doesn't mess me up to bad. Nate's workout seemed a little more aggressive, so I may have to add a bit more 'spice' to my old workout plan.