Week Minus 14 - Distance (17 miles)

Garmin Link
17.17 miles (1,010 miles exactly for 2009)
2:25:23
8:27 pace (8:45 target)

After missing the distance runs for weeks 16 and 15 of this training program, I really had to make this one. I put it off with all of the snow and rain, but it was beautiful, warm and sunny today. [Photo is over my shoulder with the iPhone, trying and failing to get Memorial Hall in Fairmount Park across the river, but at least you can see that it was a sunny day.]

Disappointed that even after my spotty running for the past few weeks, my legs still feel kind of rickety and painful from getting out of bed until about the fourth mile into the run. Maybe that's just an unavoidable part of getting older.

Did not push hard, enjoyed the weather, sunny and in the 40s after so many days of snow and rain.

Broke 1,000 miles for the year! Significantly short of the 1,200 miles I thought I could do, but a milestone nonetheless.

Week Minus 14 - Tempo (7 miles)

Garmin Link
7.26 miles
1 mile easy (8:06)
5 miles @7:44 target (7:43 actual)
1 mile easy

Braved the snow and 25 degree temp to try a run today. The track was closed. From what I could see through the gate, they haven't even attempted to clear it. With the students gone, this week might have been a scheduled closing regardless of the snow.

Ran down to the rec path, having to stop a few times for traffic. Had to run in the street in a few places where the sidewalk is not yet cleared, and hurdled some piled up snow on the corners. The running path was mostly clear, but had to go carefully in a few iced up places, especially under the bridges. Under these circumstances, was glad to meet my time goal - had to hustle the last two tempo miles (7:25 and 7:24) to make it.

Sunny and no wind, so once my blood got moving it didn't feel cold at all. Took off gloves after two miles, and headband after five. Only about seven miles left to break 1,000 for the year. If the weather cooperates, would like to do this week's scheduled 17 mile run on Saturday.

Snow... No Running

Was planning to do a 15-miler Saturday morning and break 1,000 miles for the year, but was less enthusiastic when we woke up to a few inches of snow, still falling steadily. We hadn't expected the snow to start until about 9:00, so I had optomistically thought I'd be able to get the run in beforehand.

It ended up snowing steadily all day Saturday, and left us with 23 inches, a record for one-day snowfall in December here.

As you can see, our houses are only 15 feet wide, so Doug and I shoveled for four elderly neighbors in addition to our house. Doug made 30 dollars in paying jobs, also shoveling out a car.

Instead of waiting for the storm to be over like smart people, Doug and I were out shoveling every few hours as the snow built up. Even so, we had a good 8 inches waiting for us Sunday morning.

Notice the strange snow overhangs on the roof. About half an hour after we finished shoveling on Sunday we heard a big thud, and saw that the sidewalk was covered with about a foot of heavy snow that had fallen from the top roof onto the porch roof, and emptied onto the sidewalk. Back into our boots and gloves for more shoveling.

Photo on the right is the view out my office window on Monday. There is a little garden and pond tucked between some of the research buildings called the "Biopond". The pond has fish and turtles, and a family of ducks that live there for a few months every spring. Sometimes we see a red-tailed hawk roosting in the trees.

Week Minus 15 - Tempo (7.5 miles)

Garmin Link
7.5 miles
1 mile easy
5 miles @8:00 target (7:52 actual)
1.5 miles easy

Took an easy run at the end of the workday yesterday. It was on the cool side - mid-30's - but clear and sunny. Uneventful. I'm scheduled for a 15-miler on Saturday, and that would put me just over the 1,000-mile mark for the year.

May have to see a doctor about this foot problem. It doesn't bother me much running, but can be painful just walking around. Doesn't seem to get much better or worse.

Week Minus 15 - Intervals

Garmin Link
5.66 miles total
1.5 mile warmup
4 X 800m @3:13 target (3:09 actual)
(2 min RI)
1.5 mile cooldown

Missed my distance run yesterday. Was still feeling cruddy with day 10 of this cold, and it was sleeting and raining pretty good, so decided to sit it out.

Today, still don't feel much better. Think I have a bronchial infection or something. But going to the track feels like less of a commitment than going all the way down to the river path. The weather was sunny and about 20 degrees warmer than yesterday, which didn't hurt either.

Made my speed targets without much strain. Right foot is hurting again, even with all the rest I've had the past few weeks. Chris is going to try to make it for the 7-mile tempo run on Wednesday.

Week Minus 16 - Tempo (6 miles)

Garmin Link
6.5 miles
7:55 overall pace

2 miles easy,
2 miles @ 7:14 (7:03 actual)
2.5 miles easy

Another long break from running, this time due to a bad cold that started a week ago, and still hasn't completely left. This was supposed to be the first week of a repeat of the 16-week program I used for the Philly marathon. The target for this program is the Ocean Drive Marathon on March 28. Tony and Cole are definitely on for it, and Chris is on the fence.

This was the first run this fall with the temp in the 20's - about 27 when I left work at 11:00. Got out the gloves and headband which have been waiting in my desk drawer since last winter. Windy, but also clear and sunny. It felt tough to keep the pace below 7:14 for the middle two miles, but got easier as I went. Afterwards, stopped at "King's Wok" lunch truck next to Franklin Field. That's about a half mile from the office, and got quite chilled waiting for the food and walking back in the wind.

Since I got started so late this week, I've skipped the speed workout, and will do the distance run Sunday. Then I should be able to run Tue, Thu, Sat next week.

What's Next? - 10 miles

Garmin Link
10.15 miles
1:19:35
7:50 pace

Had a nice 10-day rest since the marathon. Would have run a couple of days earlier, but got busy - was also enjoying the feeling of walking around with no soreness. It's funny, but after the marathon and 2-3 days of being sore all over, the past few days I've felt physically better than I did in days leading up to the marathon. No little aches and pains to ignore when walking around.

Today I took a lunchtime 10-miler at my marathon race pace. Felt that it should have been a breeze, but after the first mile, had to push more than a little to keep the pace up. Felt good to run pain-free though, and the weather was about 50 degrees and overcast - great for running.

Been thinking about what's next. Chris and Tony say they're up for the Ocean Drive Marathon at the end of March. That would give us 16 weeks to prepare - exactly what's needed for the "Run Less Faster" program I used last time. Maybe I could try the 3:20 program this time around. Found out over Thanksgiving that bro-in-law Joel once ran a 3:21, so now I have him in my sights.