Week Minus 15 - Distance

15.01 miles
8:33 moving pace (goal: 15 miles @8:45 pace)
Garmin Link

Finished out the year with an icy, tough run. Made my time and distance, but only by cheating a little and taking a breather for a couple of minutes after 13 miles. Had to step carefully in a lot of places along the path because of icy spots. Only had one scary moment slipping, but recovered. Saw one young woman running in shorts with two very bloody knees.

Mileage was 895 miles this year, down from 1,010 in 2009 and 1,158 in 2008. Hope I can reverse that trend this year. I do feel that I am in better shape regarding the chronic shinsplints than in past years.

In many ways 2010 was kind of a sophomore slump year after the high point of qualifying for Boston in fall 2009. Of the three major distance runs in Philly, I missed the Broad Street and the Philadelphia Distance Run, and didn't finish the Philadelphia Marathon. I also missed some crucial weeks of training, and failed to follow a program for marathon training. Goals for this year are to stay uninjured, to keep to a regular training schedule without a lot of time off, and of course, to stick to the training program for Boston, and finish under 3:30.

Week Minus 15 - Tempo

5 miles @7:45 pace (goal 5 @8:00)
Garmin Link
6.4 miles easy
Links here and here
(11.43 total)

Skipped the first and last "easy" miles of the seven-mile tempo run this morning before joining Paul and Matt, as they had moved up our meeting time by half an hour because of the impending snowstorm. More than made up those miles in our jog around town, and my run back home through heavy snowfall. We're supposed to get about a foot between today and tomorrow. Hope the river trail is going to be clear enough to do a 15-miler on Tuesday.

Week -15: Intervals

5 miles
4 X 800m @3:13
Actual times: 3:12, 3:19, 3:16, 3:14
Garmin Link

Track was closed today, so I ran down to the river path. Accidentally paused the Forerunner for the first quarter mile of the first 800m interval, so the time is approximate for that one. Weather was beautiful - mid-thirties and sunny, no wind. Not worried that I was a few seconds over target - intervals are always the hardest workout for me.

Week -16: Distance

13.13 miles
8:07 pace
Goal: 13 miles @8:30
Garmin Link

First week of training was finished yesterday with a 13-mile run. Had no trouble with 13 miles; started slow and splits were mostly negative. Last five miles were all under 8:00, and mile 13 was the fastest at 7:42, so I had plenty of energy, even without a Gu packet. Just had a peanut butter & jelly sandwich before the start. Was about 28 degrees when I started out, which is about 5 degrees warmer than it's been most mornings for the past week.

Did a five-mile slow jog around Center City with Paul on Saturday.

Rested, Tan and Ready - Marathon Training, Week 16

I've been hunkered down licking my wounds for about the last month since a terribly disappointing marathon performance on November 21st. I had a bad bout of nerves, which made it really hard to keep down the PB&J and quart of Gatorade that I forced down before the start of the race. I had to pull over and let it all out after only 6.5 miles (7:39 pace). I wish I could say that I got back in the race and at least jogged through the next 20 miles, but I felt so shaky and dispirited that I took the walk of shame off the course.

Since then I've been running only once or twice a week - mostly my weekly slow jog with buddy Paul. This week I've decided to get back in the saddle and get in shape for Boston in April. I didn't follow any program for the Philly marathon, and although I felt I was in as good shape as the previous year, the lack of a formal program contributed to my anxiety and pterodactyl-sized butterflies. This year I'm going to follow the Furman FIRST program to the letter. (That's the marathon program listed along the far right column of the blog.) As I successfully complete each workout, I will cross it off the list.

I also got out the bike trainer, which hasn't seen much use, and started doing 45-minute workouts on the non-running days. The FIRST program prescribes cross-training three times a week, which I ignored mostly the first time I did the program successfully in 2009.

I did the tempo run on Wednesday, and believe I made the times, although my Forerunner wasn't working and I had to use RunKeeper on the iPhone, which shut off two-thirds of the way through the run.

Today I'm back with the Forerunner, and did the Intervals run at the track. It consisted of three 1-mile intervals at 6:41, which I did successfully (link here). The third one was 6:25. Going to do the 13-miler on Sunday.

Wednesday and Thursday Runs (18.5 miles)

Jog With Chris and Raminder
Garmin Link
7.27 miles
9:26 pace

Thursday 11-miler
Garmin Link
11.25 miles
7:45 pace

Went out with Chris and Raminder Wednesday not for training, but just to enjoy the company of a couple of friends on a beautiful fall day - the same reason I run with Paul on Saturdays. Of course, I also need every mile I can get if I want to have any chance of breaking 1000 this year.

Did a more strenuous run on Thursday - decent time, but still a bit concerned that I haven't taken the marathon training more seriously this year. Mileage has been pretty low until the past three months. Would feel better if I had at least one 20-miler under my belt. Sunday would be the last possible opportunity for that, but it would be at a risk that I wouldn't be at my best a week later for the Philly marathon. Legs are very sore today, so if they aren't better Sunday, I'll just rest - maybe do some cycling. That strategy has worked in the past. Last year I took off almost two weeks before the marathon.

Saturday and Tuesday Runs

Saturday, 10/6
11.38 miles (Run, Jog, Run)

Usual Saturday routine to run down to Paul's house, jog with him, then run home. Did a little shopping in the Italian Market for a lunch we're planning with some friends for next weekend.

Tuesday, 10/9
Garmin Link
11.11 miles
7:52 pace

Got out extra early - Doug was up at 4:30 to meet a study group before school for a Spanish test, so I left with him. Temp was 44 - cool, but not cool enough for gloves. Had a decent run, but hurt my healing right foot dodging a car on the way back to work.

Fast Ten Miles

Garmin Link
10.25 miles
7:36 pace

Got out at 6:30 this morning from work - 38 degrees. Made good time - after the first two miles, averaged under 7:30 for the rest of the run. Legs are feeling fine, and the foot problem from three weeks ago is about gone. If I can keep from overdoing it in the next two weeks I should be in decent shape for the marathon. I haven't trained as consistently as last year - didn't do a formal training schedule, but think I'm in just about as good physical condition and about the same weight.

Halloween 17-miler

Garmin Link
17.01 miles
7:51 pace

Didn't get out for a run until early afternoon - had to go to election training this morning, and fixed chili and greens for tonight's dinner. I'm working on the election board at our neighborhood polling place Tuesday.

Run went well - especially considering that I did a good bit of running yesterday. This was my longest run since last year's marathon, but I still would like to get a 20-miler in before the Philly Marathon on the 21st. Foot seems to be healing and had zero leg pain! I ran into a physical therapist friend last week who recommended new shoes, and that seems to have helped. Kept the pace pretty consistent - nearly all miles between 7:45 and 8:00. (I also notice that the average time for today's run was exactly the same as that of the two runs to South Philly and back yesterday.) Finished strong with mile 17 at 7:39. Would have liked to have done 20, but had to get home in time to set up tables for the Halloween block party at 4:00.

We had a fun but tiring Halloween. Some friends stopped by for chili, and we prepared a batch of 50 hot dogs for the party. Had everything cleared up and out of treats by 8:00. We had about 200 trick-or-treaters this year, which is a bit more than the past couple of years. Weather was nice, Phillies weren't playing, and it was a weekend, all of which helped the turnout, I'm sure.

Run, Jog, Run - 13 miles

Run to Paul's
Garmin Link
3.61 miles
7:51 pace

Jog With Paul
Garmin Link
5.02 miles

Home From Paul's
Garmin Link
4.5 miles
7:51 pace

Did my normal Saturday jog with Paul today, but ran there and back - not a long distance, but made a decent pace for running through the city. Traffic wasn't bad on a Saturday. Foot was not too bad. I tried a new pair of shoes on the advice of a friend who's a physical therapist. Would like to get in a long run tomorrow to finish off the month - still haven't done the traditional 20-mile run before the marathon. We'll see how it goes tomorrow.

Back on the Street - 8 miles

Garmin Link
8.02 miles
7:45 pace

That last run, as magic and in the zone as it was, was a really bad move. I ended up hurting my right foot, and it still isn't right. I did a couple of three-mile jogs with Paul the past two Saturdays, but otherwise haven't run at all until today. It really hasn't gotten much better, but I only have 3 and a half weeks until the marathon, so I've got to either keep up my fitness or fail trying.

Things will be alright if it doesn't get worse - although the foot was still hurting today, it wasn't enough to slow me up much - time was respectable - and did not seem to get worse during the course of the run.

On Monday got an acceptance letter from the Boston Athletic Association re: the marathon! It is in April during Doug's spring break, so I think we'll make a family vacation out of it and see New England, or at least Boston.

Fast Run inside a Slow Run - 13 miles

Garmin Link
13.1 miles
7:58 pace overall; 7:25 pace miles 4 through 13

Started out on a 5-mile jog with Raminder and Susan Wednesday afternoon. Had taken four days off after a 56-mile week ending Friday. Legs were a little achy through the weekend, although I wouldn't say injured.

By the time we got to the turnaround point, at 2.5, I was feeling good and wanted to run a bit more, so I split off and increased pace. First split on my own, mile 4, was 7:27 - quite fast for me - but felt comfortable. Kept under 7:30 for the next 9 miles - two splits considerably faster - under 7:10. I think that was my fastest ten mile stretch since the 2009 Broad Street Run.

Hope that bodes well for the marathon next month.

Friday 10/8
Garmin Link
8.51 miles
8:01 pace

Realized that I forgot to blog Friday's morning run. Not very fast and unremarkable except that it broke 56 miles for the week, which I think might be a 7-day record for me. While I still have to manage some leg pain, I think my threshold for mileage has definitely increased in the past year. I just have to be careful to know when to pull back.
8:01 pace

I realize that I forgot to blog a run Friday morning before work

Two Runs - 17 miles

Garmin Link
11.08 miles
7:56 pace

Wasn't as chipper this morning as on Monday, but managed to get out and keep the pace under 8:00 for eleven miles. The temperature was perfect - low fifties - and although I could feel some discomfort in the shins, Monday's fast 15-miler did not bring on full-fledged shin splints as I had feared.

Lunchtime run With Raminder
Garmin Link
6.24 miles
9:38 pace

Relaxed lunchtime run with my old friend Raminder. She is one of three people in my office, along with me and Chris, who have been Mississippi residents. She is from India, but got her graduate degree at Ole Miss. Chris spent his elementary school years at a military base in Meridian, MS.

Fastest Fifteen

Garmin Link
15.01 miles
7:39 pace

Had an unexpectedly great run today! Got up at 4:30 hoping to get to work then be on the road by 6:00, but it was raining. Ended up waiting until after 11:00. Felt pretty good once I got going. No longer raining, but overcast and cool - mid 50's. Did just the west side of the East Falls loop, crossing over to the east side for about half a mile before retracing my steps back. The trail on the east side was so muddy Saturday, it wasn't going to be any better after this morning's rain. Kept surprising myself as the splits were very good, and running felt pretty easy. Maybe it was taking last week off. Fastest split was mile 13 at 7:16. Seven miles were under 7:35, which is pretty fast for me. I'm certain I've never done a 15-miler this fast. So this gives me some confidence for the marathon, which is about 7 weeks away - 11/21.

Saturday Run (12.5) and Jog (3 miles)

Garmin Link
12.52 miles
8:03 pace

Got out at 6:15 this morning (temp was about 50) and decided to do the East Falls loop before meeting Paul at 8:00 for our usual Saturday morning jog. Started out slow to gauge how the leg felt, and after the first three miles settled into a ~8:00 pace. Leg felt OK, and actually felt better after the run than before.

The river had flooded over the path in many places and I had to dodge and splash through some mud and debris. We'll see how the Nike Lunarlites do in the washer.

Jog with Paul
Garmin Link
3.28 miles
9:40 pace

Made it up to Paul's door at 7:58 - lucky timing after 12.5 miles. We did a little less than our usual 3.5-4 miles since Paul had an errand to run at the Barnes & Noble. We met Marie for lunch at the Italian Market - shared a couple of delicious panini sandwiches. I got some Italian loaves from Sarcone's Bakery and sausage and pancetta from D'Angelo Bros Meats.

Thursday Jog at Work - 5 miles

Took most of last week off as right shin had a sharp pain. Tested the waters Thursday with a lunchtime jog with Raminder, Susan and Steve. Didn't have the Forerunner, but I think Raminder and I were doing about a 9:00 pace. Injury felt OK after the first mile or so. Wasn't able to try again on Friday because of torrential rains. (I neglected to clear the storm drain in the back yard, so was up at 4:00am Friday bailing about 45 gallons of water from the basement.)

Saturday Jog With Paul - 3.5 miles

Garmin Link
3.54 miles

Met buddy Paul for our regular easy Saturday jog. Legs were still painful - the old shin splint-type problem.... Took Sunday off instead of running the 20-miler that I was hoping to do (and was fearful of). Will try an early run Monday and see how they feel. Want to get two or three 20-milers under my belt in the next two months before the marathon.

Two Runs Today - 13 miles

Morning Run:
Garmin Link
8.65 miles
7:56 pace

Went a little further and a little faster than yesterday, despite the temp (69 degrees) and humidity edging up into slightly uncomfortable territory.

Lunch Jog With Work Buddies:
Garmin Link
5.04 miles
8:36 pace

Started out with Chris, Raminder and Susan, but Chris and I eased ahead after about a mile and a half, and gradually increased speed - mile 4 was 7:45. Temp was in the low 80s, but we were distracted by conversation - a real benefit of running with a partner.

Keeping Up - 8.5 miles

Garmin Link
8.51 miles
7:59 pace

Right leg was still hurting this morning, but settled down after the first half mile or so. Was still tired - I think it's the change of seasons - but just managed to keep an 8:00 pace. It's supposed to break 90 degrees today, but it was still about 66 degrees when I ran this morning.

Tired Monday - 8 miles

Garmin Link
8.09 miles
8:12 pace

Got out early this morning, although I wasn't feeling great - still a bit tired and headachey, and legs are hurting again. Took it easy, which wasn't hard to do. Temp was a pleasant 63 degrees. It really is probably just as well that I didn't race yesterday.

Jog With Paul - 7 miles

Run to Paul's:
Garmin Link
3.5 miles
7:49 pace

Jog with Paul
Garmin Link
3.76 miles

Well, I discovered on Friday that I wasn't registered for the half-marathon. I don't know what happened - registered for the marathon in November on the same night, so maybe I got the confirmation emails confused. I almost got a friend of a friend with an injury to let me run in his place, but he changed his mind and decided to run after all. (I just checked his time, and it looks like he walked it.)

Anyway, I'm disappointed to have missed the race, but maybe it is just as well. I had a cold this weekend and wasn't feeling that well. Did do my regular jog with Paul on Saturday, and met up with our friend Marie afterward at the Italian Market. I must have messed up my legs on Thursday, because they were still hurting Saturday.

Redemption! - 8 miles

Garmin Link
8.03 miles
7:41 pace

Missed the jog with Chris, Raminder and Susan because of a noon meeting, but went out myself at 1:00. Felt much better than yesterday - even with a little leg pain - and kept a good pace throughout. Each mile was well under 8:00, and the last four were all in the 7:30's. Of course I'll have to do this faster and longer on Sunday to beat last year's time, but races always seem to go better than training runs. I guess it's the adrenaline and all of the other runners pacing you. Tony is aiming for about the same time I am - between 1:35 and 1:40 - so maybe we'll run into each other. Actually, anything under 1:40 will be an achievement at this point, and I won't be disappointed with anything in the low 1:40's.

Friday, Saturday, Monday, Tuesday Runs

Friday, 9/10
Garmin Link
8.51 miles
8:03 pace

Saturday - jog with Paul
Garmin Link
7.03 miles

Monday - Back at Work
Garmin Link
8.03 miles
7:52 pace

Tuesday - Hurting and Tired
Garmin Link
7.03 miles
8:19 pace

Running has been up and down this past week, and I haven't kept blog posts up to date. Had some good runs in the 8-mile/8:00 pace range, but the every day running schedule seemed to take its toll yesterday, and I had to cut my lunchtime run short because I was just too tired. Will do a slow jog with some work buddies today, maybe a last serious run tomorrow if legs aren't hurting, then take Friday off, and jog a couple of miles with Paul on Saturday. The race is Sunday. Hoping to hit 1:40, which would be about two minutes off last year's time. If I can get into a groove of about 7:30/mile, I could possibly beat last year's time - not likely. I haven't been running at that pace, but sometimes odd things happen on race day.

14 Degrees Cooler! - 8 miles

Garmin Link
8.01
7:57 pace

62 degrees at 6:30 this morning, plus a nice breeze. Had a blister on my big toe, so took it a bit easier for the first couple of miles, but had negative splits from mile four on to finish up under 8:00/mile. Fall can't come fast enough for me - the cooler weather makes running a whole different experience.

Humid Morning Run - 8 miles

Garmin Link
8.02 miles
8:00 pace

It was kind of a tough run this morning, even after six days off. I had some stomach trouble Saturday, and might have still been a little weak. But even with the uncomfortable temp and humidity (76 degrees, 75% by 6:00am), managed to make my target pace. But it was a struggle to keep going after the fifth mile. I would like to do a last long run (>13 miles) this weekend before the half-marathon on the 19th. Hope I'm up to it.

Heat Slowing me Down - 8 miles

Garmin Link
8.02 miles
8:15 pace
76 degrees at 6:30am

Had to force myself to get out and run today - not sure what opportunity I'll have over the weekend, so want to get those miles in now. High temps are back in the mid-90's this week, and it was 76 by the time I started out at about 6:30 from work. Took the speed easy, but it was still a struggle and the last mile was about all I could do. Fastest split was mile 6 at 8:05.

Hot Weather Returns - 5 miles plus 4 miles

Monday lunchtime:
Garmin Link
5.01 miles
7:54 pace

Early Tuesday:
Garmin Link
4.05 miles
7:53 pace

Wanted to get a run in Monday, but was a bit stiff in the morning from the 15-miler on Sunday. By lunchtime I was feeling better, and decided to try an 8-miler at lunch. I wasn't counting on the weather however, which after a couple of relatively mild weeks, was up to about 90 by lunchtime. At the four-mile turnaround point I was feeling the heat, and decided to stop after five. Still kept the pace under 8:00.

This morning I got out first thing, before the heat of the day, and decided to make up the lost miles from yesterday. Had a 7:30 meeting at work, so didn't have much time, but got four miles in, running a two-mile loop around home. Couldn't quite get under an 8:00 pace until the last mile, which at 7:19 brought the average down to my target.

Would like to do eight-milers tomorrow and Thursday, but with the temp forecast for 97 degrees today, it might not cool down that much tonight.

Signed up for the Philly Marathon (11/21/10) yesterday.

Fast Fifteen and Jog with Paul

Jog with Paul Saturday:
Garmin Link
3.79 miles

Fifteen on Sunday:
Garmin Link
15.01 miles
7:59 pace

Had a nice jog and chat with Paul Saturday in Center City. It was a beautiful Saturday morning with low humidity. The most pleasant of our Saturday jogs yet.

This morning I decided to do another distance run, so left the house at 6:30 aiming for 15 miles. Felt a little stiff pain, so started with a slow pace, but gradually sped up until mile 8 was under 8:00. Continued fast enough to bring the average pace for the entire run just barely under 8:00. Mile 13 was fastest at 7:23. I'm at 112 miles for August, which is the most in one month this year by about 15 miles. Maybe I can squeeze in another 8 tomorrow to make 120.

500 Miles!

Jog with Doug Wednesday
Garmin Link
4.03 miles

Friday 8-miler
Garmin Link
8.27 miles
7:53 pace

Broke 500 miles for the year today (about six weeks behind schedule). Got up at 5:00 and had a really enjoyable run from home down to the rec path, Art Museum and boathouse row. Was hurting a bit yesterday, so started slow, but every mile past 3 was under 8:00. Last mile was fastest at 7:12. Temp was about 65, and that seems so much more pleasant than the lower 70's. I'm feeling good about the PDR in a couple of weeks (half-marathon) and I'm thinking that I actually have a chance at beating last year's time. If I can keep calm out the gate, and keep to a 7:30 pace throughout, that would just beat last year's 1:38.

Wednesday, Doug and I took a jog after work. He was all over the place - nearly sprinting, getting winded, slowing down - and going through this cycle every mile or so. It was kind of inadvertent fartleks.

Getting Faster... 8 miles

Garmin Link
8.16 miles
7:35 moving pace

Had a good run after work. We had a freak cool day today - high was only 70. It was overcast and misty. The splits were great, each mile a bit faster than the next, from 8:01 to 7:14 for the last mile. Had a little bit of leg pain at the beginning, so might take a day off tomorrow - supposed to rain all morning anyway. Looks like I'll break 100 miles this month for the first time this year.

Saturday and Monday Runs

Jog with Paul:
Garmin Link
7.45 miles

Monday Morning:
Garmin Link
8.2 miles
7:56 pace

Saturday I ran 3.5 miles down to Paul's new condo in South Philly and joined him for a leisurely four-mile jog. The weather was beautiful and we passed through some scenic neighborhoods in the older parts of town.

This morning I took my usual route from work down to the rec path. There were police and rescue workers all over, and a police boat and divers out on the river. Later, I saw online that an elderly man had drowned. The morning was nice otherwise, with the temp finally dipping into the upper sixties. Kept the overall pace under 8:00, which makes it feel like a success, and had enough energy to finish with my fastest mile, at 7:35.

Morning Run With Doug - 4 miles

Garmin Link
4 miles

Got Doug up at 6:00 yesterday for a run. We were aiming for six, but he could only handle four. We did about an 8:30 pace for the first three. Doug hasn't run in a few weeks, so he wasn't as strong as he's been in the past. I think next time I'll make sure he eats a little something - his energy was low. It was a nice morning though, and we had a pleasant walk back home.

Monday Morning Run - 8 miles

Garmin Link
8.02 miles
7:48 moving pace

My positive streak is continuing - had a good, relatively fast run this morning, despite high humidity and running 13 miles yesterday. The best part was having no leg pain whatsoever - though a few hours later I'm a bit stiff. Managed to keep an aggressive pace - at least relative to the past couple of months. All splits after the first two miles were under 7:50.

Now I'm thinking that I might do the Boston Marathon after all. Don't know if I'll ever manage to qualify again, so 2011 could be my one and only chance. The dates work well - it falls on the first day of Doug's spring break. Barbara's brother Jeremy lives in Boston and has a friend who lives along the route and throws a party every year. So maybe we could make a New England vacation week.

Half-Marathon Test Run - 13.1 miles

Garmin Link
13.11 miles
8:08 pace

Continuing to gain confidence and am getting closer to the distances and speed I had a few months ago. This was my longest run since March 28, and now I feel that I can sign up for next month's Philly Distance Run (this year called the ING Rock 'n' Roll Philadelphia Half Marathon) without a lot of anxiety. I probably won't beat last year's time of 1:38 - but probably won't end up on a stretcher like last year, either.

Valley Forge Bike Ride - 47 miles

Garmin Link

Tony and Chris are doing the Livestrong 100-mile race next weekend. Tony's going to borrow Doug's old Trek road bike, so we decided to give it a test ride early yesterday before work. Chris and Tony left from the western suburbs, about 6 miles from here, at 5:00 and we got Tony set up on the Trek and left my house about 5:30. I forgot to start the GPS until about a mile from home.

We had a really great ride. I took Dad's beautiful old Vitus. This is the first time I've done this ride at a good pace in a couple of years, and I was amazed at how easy the few steep parts were compared to how I remember them from past rides. I think the running has paid off. Fastest mile was 2:53 or 20mph. We stopped briefly at Valley Forge park before turning back. Tony liked riding the Trek, and now wants to get a road bike. We had a lot of fun, and I hope we can make it a regular thing. Made it into work by 9:10.

Eight Under Eight

Garmin Link
8.02 miles
7:53 pace

Started a run yesterday morning, but stopped after about a hundred yards because I felt the beginnings of some impact pain in my legs. Decided to take a day off rather than push through. Today the legs were better, and although I felt like I was taking it easy, was still able to keep the pace under 8:00. Went a little farther down the path this time and broke eight miles. I think there is a real mental component to running distance, and once your confidence is gone, it can be very unpleasant to keep moving. I feel good that I'm improving on distance now, and may be ready to start another marathon training program by the time the weather starts to cool in another month.

Another 7-Miler

Garmin Link
7.01 miles
7:44 pace

A little worse conditions this morning - 78 degrees and 80% humidity at 6:45 - but managed to make a little better pace than yesterday. Maybe I'm getting acclimated to the summer weather. It feels good to be back under 8:00 for a couple of consecutive runs. No leg pain. May slow it down a bit tomorrow, especially if legs start to feel uncomfortable.

Humid Monday Morning - 7 miles

Garmin Link
7.01 miles
7:52 pace

Muggy (76%) but not too hot (74 degrees) when I left about 7:30 this morning from work. After four days off was able to keep a pretty good pace and ended up on the good side of my 8:00 benchmark for the first time in a while. Considering the misery of the humidity, I feel pretty happy with the time. I won't expect to match that time the rest of the week, if I'm running every day - unless the weather gets better.

Monday and Wednesday Runs

Garmin Link
4.00 miles
8:02 pace

Garmin Link
6 miles
~8:15 pace

Took a break from work Monday afternoon and tried to do six miles. Although I kept a decent pace - close to 8:00/mile - was worn out by four miles and walked home.

Wish I had gotten a run in Tuesday, but between a busy day at work, groceries, cooking and dishes it was 8:30 before I finished up, and all I wanted was a shower and bed.

Had some trouble sleeping last night so was at work at 4:30. Decided on a run at 5:30 and it was already 76 degrees and humid. Something misfired with the Forerunner, and by the time I hit the path I could tell that I was off two tenths of a mile on this familiar route. Looking at the map, I can see that something was messed up for the first part of the run. Sometimes I have trouble getting a good signal where I like to start the run - lots of trees and buildings on either side.

Wednesday, Thursday, and Friday Runs

Wednesday
3.01 miles
Garmin Link
8:21 pace

Thursday
5.05 miles
Garmin Link
8:17 pace

Friday
7.15 miles
Garmin Link
8:04 pace

Keeping up with my new daily run schedule. Today was 7 in a row. I've been running close to home, but today I got into work around 5:30 and ran my old route down to the rec path. The weather was cooler and I think this is just a faster run. I was almost back to my 8:00 benchmark pace today. Did 36 miles for the week starting Sunday, which is respectable, and legs are in pretty good shape. I'll take at least one day off this weekend.

Mid-Morning Hooky - 5 miles

RunKeeper Link
5.39 miles

After the 11 total miles yesterday, did not do my early morning run. Was a bit tired and wanted to be careful. Did bring some shoes & running clothes with me to work, and when my laptop was being upgraded for about an hour, decided to seize the opportunity and get a run in. The weather is much better than last week - low 80's and much less humid.

Did a similar run to yesterday's, and since I left the ForeRunner at home, used RunKeeper on the iPhone for similar GPS functions. Could feel a little pain in the legs, but not much. We'll see how it goes tomorrow.

Lunchtime with Susan and Lauren - 6 miles

Garmin Link
5.73 miles

Since the weather has cooled off a bit - low 80's this morning instead of low 90's - Susan suggested a lunchtime run. Since I knew this would be pretty slow, and I'm way behind in mileage, I decided to join Susan and Lauren, who works in another office in our building. It's always nice to get out with other people, and the weather was nice, and we even managed to work up a sweat. This is the first day I've broken 11 miles - or 10 miles, for that matter - in months.

I hope I won't regret taking a second run when I get up tomorrow, but these slow jogs seem to be pretty easy on the legs.

Cooler and Stronger - 5 miles

Garmin Link
5.42 miles
8:19 pace

70 degrees at 5:00 this morning, and a little less humid. Felt stronger from the beginning, although calves were tight, and had to stretch some before starting out. Maybe the spaghetti dinner Barb made last night had something to do with it. Did feel some shin splint type pain, so will have to keep an eye on that. Pace was about the same as usual on this route, although I maintained negative splits and mile five was 8:05.

Would like to move up to 5 miles/day, but will have to be careful that the shin splints don't start up again.

Sunday Morning Sidewalks - 4 miles

Garmin Link
4.26 miles
8:21 pace

Another 4-mile morning run with negative splits, from 8:52 to 8:01. And once again dripping pools of sweat by the end. My game plan now is to keep up 20-25 miles/week through August, then start upping the mileage once the humidity breaks. Registration for the 2011 Boston Marathon doesn't even open until September 18, so I have at least that long to decide if that is a possibility. Don't know what the chances are of ever qualifying again, so this year might be my only opportunity to run it.

Jog With Paul - 4 miles

Garmin Link
3.73 miles

Met Paul at his house and took our usual easy jog through the eastern edge of Philadelphia and the west toward the Art Museum. Took yesterday off since I felt some tenderness in the shins, but didn't feel it at all today. Think I'll be in good shape to do another four-miler tomorrow. I think it broke 100 degrees today, but we were early enough (8:00) to beat the worst of it.

Faster After Work - 3 miles

Garmin Link
2.72 miles
7:59 pace

Took a short run downtown after work today, and easily beat my morning times - in fact was quite surprised since it didn't feel like any more effort. Maybe I'm loosened up a bit after the workday, and have a little more energy in my body from lunch.

Wednesday & Thursday Runs - 2 @4 miles

Wednesday Garmin Link
4.14 miles
8:10 pace

Thursday Garmin Link
4.42 miles
8:40 pace

Woke up extra-early Wednesday, & was out the door by 4:45. Although I felt some leg pain for the first mile, was able to move faster than I have in a while. Mile four was 7:42.

Today, by contrast, had a hard time getting out of bed & out of the house, and kept a slow pace - just forcing myself to get the miles in. Leg pain was gone, however. Began using a brand new pair of Nike Lunarswifts on Monday, and maybe those are helping. By the fourth mile was feeling much better, and could have kept going, but had to get ready for work.

Not So Hot - 4 miles

Garmin Link
4.17 miles
8:24 pace

It was a noticeably cooler 73 degrees when I hit the road at about 6:00 this morning, although still very humid. Was slightly more comfortable, but only a few seconds/mile faster. Both days had almost identical negative splits with mile 4 about 30 seconds faster than mile 1.

Swampy Morning Run - 4 miles

Garmin Link
4.01 miles
8:27 pace

When the clock radio went off at 5:30 this morning the announcer was saying, "...and in Philadelphia, it is 81 degrees." Not only that, but it was sticky humid. By the time I finished a measly four miles, I was literally dripping sweat. Don't know whether it is the heat or the three weeks I took off, but running has been really hard - even though my runs have been short and pace is slow. This was my first morning run in a while, and I couldn't work up the appetite to eat a banana beforehand - that probably contributed to low energy.

Hot & Muggy - 3 miles

Garmin Link
3.38 miles

Ran downtown from home after work. Meant to make it at least four miles, but threw in the towel after reaching three. Will probably do no more than three milers Friday and Saturday, then a bit longer Sunday.

Rainy Run - 5 miles

Garmin Link
4.83 miles

It was raining hard again this afternoon, but slowed down to a drizzle in time for me to get a run in around the park. Didn't much feel like running, but I'm trying to make it a daily habit, like brushing teeth. The Forerunner doesn't do well with moisture - it sets off the touch-control bezel. Wasn't able to shut it off at the end of the run because it was so confused, but I think my overall pace was about 8:45. Pretty slow, but it is a hilly course and lots of traffic-y streets to cross. Felt like I was moving fastest on the fourth and fifth miles.

Woodlands Trail - 4 miles

Garmin Link
4.28 miles
87 degrees, 70% humidity
8:34 pace

Another hot run after work - this time I went over to Woodland Cemetery. It was an old 18th century estate that was turned into a rural cemetery in the 1840's. The old house is still there and Washington, Jefferson and Franklin were all supposed to have been guests at various times. There are paved trails throughout the cemetery, but I found a little running path worn around the perimeter. It's just over a mile around.

When Barbara got home, we did another mile and a half together around the park to make exactly six miles for the day.

Run in the Heat - 4 miles

Garmin Link
4.11 miles
8:14 pace

Took a short run after work today. That's not a great time to run this time of year, but I won't be able to start morning runs for a couple of days. Just ran around the park and USP campus. Felt like I was moving at a decent pace, or at least expending some energy, but had to push a bit after the first mile split was only 8:40. Gradually sped up until the fourth mile was 7:50. Was whipped by the time I stopped; the heat just doesn't agree with me.

Downtown Sunday Run - 4 miles

Garmin Link
4.27 miles

Met my friend Paul in South Philly for a short run mid-morning. It's the first time I've run in about three weeks, and it felt good to get back on the road. It's asking for trouble running so late in the morning in July, but the weather was cooler and less humid than we've had for a few weeks.

I locked my bike about a mile from Paul's house then maintained an 8:00 pace through city streets before we started out together. We kept a pretty relaxed pace, just jogging and talking.

Afterwards Paul gave me a tour of the new loft condo he's buying at 12th & Fitzwater where I locked my bike. That is one of my favorite food neighborhoods. It's got the Italian Market, plus tons of inexpensive ethnic food - Italian restaurants and hoagie shops (famous Pat's and Geno's steaks are a few blocks away), lots of Vietnamese and in the last 10 years lots of Mexican. Anyone who visits me in Philly ends up making a few trips to this neighborhood.

I think I'm going to try running every day in the morning - just 3-4 miles to start out. Will run in the pm on Monday and Tuesday because I already have early morning meetings scheduled.

Two Runs

Garmin Link
4.75 miles
10:01 pace

Garmin Link
3.33 miles
8:01 pace

Took a gentle jog with Raminder and Susan at lunch today - our usual route from work to the Art Museum parking lot and back.

Than after work took another stress-relieving run downtown. Got a little speed going on this run - fastest mile was 7:47, and that was through some traffic downtown. Afterwards, I could feel it in my shins, so might take a day off tomorrow.

Both runs were in 80+ weather, although it was overcast. Maybe I'll develop some tolerance for the heat eventually.

Positive Splits - 5 miles

Garmin Link
5.39 miles
7:54 pace

Had an appointment downtown this afternoon, so decided to run off some more work stress despite the heat. Must have really had some stress to work off, because although I thought I was just warming up, the first mile was the fastest at 7:31. Each successive mile was slower - last full mile was 8:18. I think this is a factor of the heat, since I felt like I was pushing harder each mile. Could feel a little pain in the legs, but not bad.

Philadelphia Tour - 7 miles

Garmin Link
6.87 miles
8:59 moving pace

Made plans to meet my friend Paul for a run Sunday. We were only going to do about three miles, so I decided to run down to his house in Queen Village - one of the old Federal-era parts of town.

We weren't meeting until 10:00, so I left the house at about 9:20. It was already in the mid-80s and very humid. The route I chose went through an old industrial and warehouse section of town - Washington Avenue - and there were no trees or other sources of shade at all. I managed to keep close to an 8:00 pace, and hit 4 miles at the end of Paul's block. Paul gave me a cold bottle of water, which revived me before we started out again along the I-95 overpass beside the Delaware River.

As we ran, Paul pointed out the neighborhoods we were passing every few blocks: Queen Village, Society Hill, Old City, Penn's Landing, Chinatown, Logan Square, and Fairmount. Paul says he can tell the different neighborhoods by smell. That's certainly true of Chinatown, with all the restaurants and fish markets - especially when the temp and humidity are up.

Of course we also passed within sight of the Betsy Ross house, the Liberty Bell and Independence Hall. We finally staggered to a halt a few hundred yards shy of the Art Museum, and wandered over to Rittenhouse Square after stopping at Starbucks for some cool drinks. I don't remember the last time I've sweated like that.

Walked home, and got soaked to the bone by a thunderstorm. Although it was less than 7 miles, I was so wiped out that I fell asleep on the couch Sunday afternoon. I'm not much of a napper, so that is unusual.

Art in the Open - 5 miles

Garmin Link
5.06 miles
9:23 moving pace

Jogged with Susan and Raminder at lunch. There was an art program going on all along the rec path and we stopped to take a few pictures. This guy was making sand paintings near the Fairmount Water Works in the shadow of the Art Museum. I told him we would pray for no wind.

Clearing My Head - 3 miles

Garmin Link
3.16 miles
8:12 moving pace

Sometimes a run is just the thing to work out the physical effects of a stressful situation, allow me to clear my head, and put things in perspective. Had a rough work meeting near the end of the day on Thursday, and decided to run if off. Went straight down Walnut Street to a meeting with friends in center city. Planning to run again today, so did not push hard.

Cooler Again - 6 miles

Garmin Link
6.34 miles
8:14 pace

Sixty two degrees this morning when I hit the road at about 7:15. That and the lack of humidity made a huge difference in the comfort of this morning's run compared to Sunday. Had a bit faster pace, and wasn't pining to quit after four miles. Did have some pain afterwards. Doctor yesterday thought it was probably shin splints. I'll start the Naproxen tonight & see if that helps.

Summer Again - 5 miles

Garmin Link
5.02 miles
8:25 pace

Decided to get out again Sunday after about two weeks off. It was warm and muggy - 76 degrees when I started out at about 7:30. Had 7 miles in mind, so turned around at the Art Museum at 3.5, but was more than ready to stop at 5. I really tend to wilt when it's over 70, and any humidity just multiplies it. Wasn't quite as pain-free as I would have expected after two weeks.

Had my yearly physical today and talked to the doctor about it. He prescribed some anti-inflammatory meds and referred me to a sports medicine specialist. I'm going to try again tomorrow (Tuesday) early, and hope to have better luck as the weather has cooled off again.

Half the Office - 5 miles

Garmin Link
5.01 miles
7:43 pace

Chris, Raminder, Susan and I all went out Wednesday. That's about half of our open office. We ran together for the first mile, then Chris and I sped up. We maintained a good, relatively fast pace - burning off some stress from a difficult meeting in the morning. Mile five was our fastest at 7:13. That seems fast to me now, but Chris and I averaged 7:16 and 7:12 respectively for the 10-mile Broad Street run just a year ago. Glory days, I guess.

Friday - Hot and Hazy - 6 miles

6.07 miles
7:52 pace

After about a week of highs in the sixties, Friday it was up to about 85, hazy and humid, when I got out for a run after work. Chris wasn't able to join me, so I thought I would try a little longer distance - 7 to 10 miles.

Felt good starting out - was doing a pretty fast pace - but began to wilt after about three miles. Turned around at 3.75 and took this shot of a crew team practicing on the Schuylkill. Gave up and stopped altogether at 6. I don't do well over 70 degrees, and this was quite a bit warmer. Still managed to keep the average pace below 8:00.

Wednesday Jog with Raminder and Susan

Garmin Link
4.64 miles
9:26 moving pace

Instead of doing a longer run on my own, decided to join Susan and Raminder on their weekly lunchtime jog down to the Art Museum and back. Weather was overcast and damp, and quite cool - maybe 50 degrees. We managed a little faster pace than last week, but it was gentle enough that I think I will still be in shape to run with Chris on Thursday. Tried to take advantage of the slower pace to concentrate on my form.

Cool and Overcast - 5 miles

Garmin Link
5.34 miles
7:47 pace

I wasn't looking forward to running today - even after four days off my joints and tendons are still sore - but once Chris and I started out, it felt really good to get the blood moving. We kept a pretty good pace - more consistent than last week's, and though it was only five miles, it was fast enough that it felt like a workout, without overdoing it. Temperature was back down in the mid-fifties, an ideal temp for me.

"Chris" Pace

Garmin Link
5.26 miles
7:46 moving pace

After the past couple weeks of relatively slow runs, I knew that today's run with Chris would be different. Chris and I are sometimes the hare and the tortoise. He tends to start fast, then slow down on the return, while I usually need a mile or two to establish a cruising pace.

We kept up a good pace (7:30s and 7:40s) until the fifth mile when we both were running out of gas and getting overheated (temp was about 80). This was the fastest run I've done in months, probably. Although we were both tired out at the end, it still was a pleasant run in beautiful weather, and the pace was comfortable enough to keep up a conversation the whole way.

Jog with Raminder and Susan

Garmin Link
4.58 miles
9:41 moving pace

I've taken off the past several days - legs have been kind of stiff and painful - but Wednesday when Susan asked if I wanted to join her and Raminder on their weekly jog, I decided that wasn't a bad idea, and improvised a running outfit. Wore the five-fingers and winter long running pants and undershirt.

Weather was warm, (low 70's) but not humid or hot. We don't usually get too many of these nice spring days in Philly before it turns steamy. We took it easy, and ran an abbreviated version of the 5.5 mile route Chris and I have been doing. It was good to get a few miles in after some time off. Chris and I have a run planned for today. It's been a while since I've run at a "Chris pace" so we'll see how it goes.

Rittenhouse Square

6.12 miles

Ran downtown to my Thursday appointment after work today. Even after two days off, and some pre-run stretching, I didn't feel much like running, and calves were tight. Instead of detouring onto the rec path on the way down, I decided to divide my run in half, and run home instead of taking the trolley.

Stopped in Rittenhouse Square to take these pictures. It was a really beautiful day - weather in the 70's - will be up to 90 by Saturday. Lots of people enjoying the park after work.

Felt much better an hour or so later on the way home. Calves had loosened up somehow, and stride was much more relaxed, and pace faster.

Rainy and Slow

Garmin Link
6.5 miles
8:27 pace

It's been raining since last night, and I took advantage of a break after lunch to try to get a run in. Even though it was two hours after eating, my belly was uncomfortable for most of the way. I need to avoid running after lunch.

Had a hard time getting a good pace going, and got a phone call from Barb during mile 2 that slowed me down a bit. It started raining again, and was coming down pretty steadily the whole way back. Saw a family of geese on the path - the little goslings were still all yellow. Not sure I've ever seen them that young before. Thought about trying to get a picture, but with the rain and the aggressive nature of Ma and Pa geese, decided against it.

More Relays

Garmin Link
6.01 miles
8:25 pace

Another 6-miler with Doug this morning. On the way down to the path, we had to negotiate more street traffic than yesterday as people converged on Franklin Field for the Relays. The big attraction today is Usain Bolt, "world's fastest man", who will be running a leg of the 4X100 relays for Jamaica.

Lots of little groups of runners in matching warmups or singlets jogging on the rec path and around the neighborhood. We saw Georgetown, Tennessee, Texas A&M and Princeton among others.

Doug is having some allergy trouble, and during the second mile said he wanted to do no more than our usual six today. We had started slow - I'm feeling a bit stiff - but increased speed steadily, doing the last two miles both under 8:00. Doug wasn't feeling great, but he was the one pushing the pace on the way back.

Doug is fun to run with. On the way down he ran on the edge of the sidewalk in the path of all the streetlights and parking meters, dodging and twirling around each one, holding an imaginary football and coaching himself out loud, "this CAMP is not a CUPCAKE!" (He's going to football camp in June, after school lets out.) His sense of humor really reminds me of Yancey.

Penn Relays

Garmin Link
5.72 miles
8:00 pace

The Penn Relays are going on at Franklin Field through this weekend. All week there have been groups of high school and college relay teams from around the country wandering and jogging around the campus, usually in their matching warmups. Chris and I passed the track on our way to the rec path and snapped a couple of pictures.

Weather was perfect - sunny and in the low sixties, and all our splits were under 8:00 except the first and last. And we were comfortable enough to chat the whole way. Even though I'm in maintenance mode for a while, I think the daily running is toughening me up, and have gotten faster and more comfortable as the week has gone on.

Doug and I are planning on a run tomorrow morning, then I might take Sunday off.

Another Run Downtown

Garmin Link
6.17 miles
8:17 pace (8:07 moving)

Doug declined to run this time, which was probably a good idea, although the weather was sunny and much nicer than the previous run - 70 degrees according to the display on the PECO building as I passed.

Similar route to last run, except that I took my more meandering route down to the rec path so as to hit 2.5 miles at the terminus of the path. Went out to circle the Art Museum parking lot and was at about 5.25 when I climbed the stairs from the path back to Walnut Street. Continued east to end up at 15th and Walnut with a little over six miles.

Left home at 5:00, so hit center city in prime rush hour traffic and had to wait to cross at a few corners. That accounts for the relatively large difference between my overall pace and my "moving" pace as recorded by Garmin.

Rainy Run With Doug - 6 miles

Garmin Link
6.67 miles
8:18 pace

Doug went out with me into the drizzle yesterday afternoon. We took a straight line down to the rec path and went out to the three mile mark. I was heading downtown, while Doug was returning home, so if he followed the same route back he would have six miles.

The last mile we did together (mile 4) was 7:51, and Doug was just cruising. After we split, I had to slow a little to get through the Center City traffic, but did my last mile and a quarter around Rittenhouse Square. It is about .4 miles around, wide sidewalks, and no streets to cross.

Ended up on Broad Street near the Union League (pictured). The Union League is a Republican men's club that dates back to Lincoln and the Civil War (hence the name.) It is still a functioning club (and now admits women), but I think is less political or social, and more about business and networking.

Run with Dan - 5 miles

Garmin Link
5.51 miles
7:57 pace

Took a rest day yesterday, and was concerned that I might have overdone it. Was still a little sore today, but mostly muscle stiffness. Don't think I'm getting any injuries. Was rested for a good run - all mile splits except the last one were under 8:00.

I think it was a little long for Dan at this pace. This was only his third run in four weeks. But I expect that if he keeps running, in a few weeks I won't be able to keep up with him.

Clark Park Run - 6 miles

Garmin Link
6.13 miles
8:08 pace

Fit a run into a busy Sunday. Got to the supermarket by 7:00 and did a big shop. I like avoiding the lines on weekends. At home, I started a batch of yogurt - usually make four quarts every week. I eat it for breakfast and Barbara has it at night. Woke up Doug at 9:30 to run, but he said he was too sore from yesterday, and rolled over.

Haven't run around the park for a long time. It is not a fast course - you have to cross Woodland and Chester Avenues twice for each 1.25 mile lap. But on a Sunday morning, traffic was pretty light. I was able to bump up the speed a bit - still feeling good after waking up a bit stiff. Last mile was 7:43.

Finished the run in front of this statue of Charles Dickens and his character Little Nell. It was made for the Chicago World's Fair in 1893, and ended up in Clark Park in 1901. This park was also the site of Satterlee Hospital during the Civil War. Many of the Gettysburg survivors were treated there.

Barbara took me to an amateur orchestra concert at the local Catholic high school this afternoon. It was nice, although I don't go to a lot of classical music concerts like she does. I think there might have been more people on stage than in the audience. Afterward I made dinner, cleaned up, and it was already 8:00. I think we squeezed quite a bit out of this weekend.

Six-miler with Doug

Garmin Link
6.01 miles
8:32 pace

Doug and I took a run out to the Art Museum from home. We stopped briefly at the turnaround point and got someone to take this picture. I think Doug will be taller than me by the end of the summer.

Doug gets faster every time we're out. He wants to do the Broad Street Run (10 miles) next month, and I don't think he'll have any trouble. We are too late to sign up, but I think we can run "bandit-style". If he enjoys it, maybe he'll want to try the Distance Run (half-marathon) in the fall.

I was a little sore this morning, but Doug taught me a 10-minute stretching routine that I think will be helpful. No pain during the run, and now, five hours later, am feeling fine. Would probably be prudent to take a day off tomorrow - maybe we'll do a bike ride instead.

Lunchtime with Chris, Raminder and Dan - 5 miles

Garmin Link
5.37 miles
8:24 pace

Beautiful today, temperature about 60 degrees when we left the office, but felt warmer in the sun. We took our normal route down to the Art Museum and back. First time I've run with Dan, who is new in the office. Dan is a tall, thin guy who used to run on the Drexel University track team about ten years ago, but hasn't done much distance running.

I was prepared to let myself fall behind in the interest of keeping to my 8-8:30 pace, but Dan and Chris weren't running any faster than that, so ran with them most of the way. Raminder dropped back once we hit the path, but she wasn't far behind, and got ahead of us for the last mile when she took a shortcut leaving the path.

Would have liked to have gotten a picture of the four of us, but I left the iPhone in the office, since I wasn't going to be listening to music.

So far, so good after three consecutive running days. We'll see how it is tomorrow, but I am prepared to skip a day at the first sign of trouble.

Running an Errand - 7.7 miles

Garmin Link
7.7 miles
8:26 pace

Had an appointment in center city after work, so decided to save a couple of subway tokens and run down. Doug accompanied me partway, and did about four miles himself.

Took these photos at about 8:00 at dusk after the meeting. First is City Hall, which I think was Hallie's favorite building in Philadelphia. Across the street is the 45-foot Clothespin sculpture by Claes Oldenburg. (For a vertigo-inducing VR view of this corner, click here.) I lengthened the run a little bit both coming and going by taking a couple of laps around Rittenhouse Square.

The pace was not as slow as it looks, as a considerable amount of it was through crowded city streets, and I had to wait for traffic at a few corners. Even so, three of the mile splits were under 8:00. By the time I got home at 8:30, felt like I had burned some calories, and was able to keep my supper pretty light. Hoping to lose a few pounds if I can keep this up.

New Experiment - 5 miles

Garmin Link
5.16 miles
8:15 pace

It's been a tough week since the last run. While the weather has been perfect for running most days - cool mornings, with highs in the sixties - I have been stiff and achy like never before since the last run with Chris. That run was faster than usual, but nothing too radical, so I'm not sure how to account for it. It just did not seem to get better all week, and I even developed a sore and painful back for a few days.

On top of that, I am putting on some weight, which is not only disheartening, but will become a practical problem if I don't nip it in the bud, since I got rid of most of my fat clothes in the past year.

Yesterday I wasn't expecting to run, but a couple of the women in the office, Raminder and Susan, were heading out at about 2:00 yesterday. Raminder was part of our original group that trained together and ran the 2007 PDR, and Susan is the friend who planned the Valley Forge bike trips that Doug and I have ridden on a few times. Raminder asked if I wanted to come, but I had to decline as I had a client coming in for a meeting. Soon after they left the client called and canceled, so I changed quickly and decided to try to catch them.

I didn't end up catching them, but we crossed paths when I was at about the 2 mile mark and they were heading back towards work. Wish I would have had the presence of mind to snap a picture for the blog.

I was still digesting a turkey hoagie from lunch, so had to keep the pace and distance relatively short. I'm thinking that as an experiment I might try taking the distance and speed down a notch, but run more often - maybe five or six times a week. I wonder if more consistent (but less intense) exercise might help with the weight issue.

I have an appointment in center city this evening, so I might try running (about three miles each way), then do another 5-miler tomorrow at an 8-8:30 pace. We'll see - I might find it too hard on my body after only few days, or maybe it will work out.

Fast, then slow - 5 miles

Garmin Link
5.48 miles
7:39 pace
83 degrees

Ran with Chris at lunch today. We started fast - under 7 minutes for the first mile - and even so, I was holding Chris back. As we started to fade in the heat, we got progressively more slow, and pooped out at 34th and Walnut, walking the quarter mile back to the office. I think this is the first day over 80 degrees in 2010. It is supposed to hit 87. Still another six weeks until the swim club opens.

Maybe it is the warmer weather, allergies, or just my body adjusting to the sudden change in seasons, but every run lately seems to be a struggle. I'm tired a lot, and it takes at least two or three days after each run for the aches and pains to ease - which means that they never really go away. Will have to switch to mornings and adopt a different work schedule soon. (I've been working 6:30 to 2:30.)

Saturday 8-miler

Garmin Link
8.01 miles
8:05 pace


Went out for a 10-miler at noon today, but ended early - at 8 miles. Kept a decent pace, but just got tired out. Temp was in the 70's and I wilted a bit in the sun. Lots of people out enjoying the good weather and preparing for the Broad Street Run next month. (30,000 runners, so I'm sure a number of them were out training today.)

Was still feeling a bit tired and achy from the run with Doug on Wednesday. Maybe my body is taking a while to adjust to the change in seasons.

6-miler with Doug

Garmin Link
Doug and I have the rest of the week off for Spring Break. We took a run down to the Art Museum yesterday and ended up at our favorite burrito place after finishing 6 miles. I was in the Vibrams, so Doug was able to outrun me at a number of points and pace some faster runners on the crowded rec path. Took this photo on the run. You can just see the Art Museum on the right.

Doug is doing great! If we weren't too late, I would have signed him up for the Broad Street run in May. With two pretty effortless 6-mile runs in the past week, I think he would be more than ready for a 10-mile race.

Sunday Half - 13.1 miles

Garmin Connect
13.1 miles
8:25 pace

Was still feeling a little sore from pushing my pace on Friday, but wanted to get out today. Yesterday was a big eating day - cheesesteak for lunch and big pasta dinner in South Philly. Stepdad Bob is visiting, and we're trying to keep him full.

Did not push the speed today, and didn't leave until 11:30 after a relatively light breakfast earlier in the morning - banana and blueberry muffin. I took a Gu packet, since I was in danger of really emptying the tank, but didn't need to use it, maybe thanks to the spaghetti dinner last night.

Did the loop out to the Falls Bridge from home. By my usual route that would have been 15 miles, but I shortened it a bit, and stopped about a mile from home, as soon as I hit 13.1.

One Hour Run - 7.76 miles

Garmin Connect
7.76 miles
7:44 pace

Had to leave work on time yesterday, so decided to limit myself to one hour. The relatively fast run on Tuesday must have reset my internal speed regulator, because the first mile, usually my warmup mile, was 7:40. (I was aiming for an 8:00 pace overall. Slowed down for the second mile, but all the rest were under 8:00. Fastest were miles 6 and 7, both at 7:34. Last 3/4 mile was at a 7:02 pace as I raced to cover all the ground I could in one hour.

Couldn't wait for Chris as he was stuck in a meeting. Dan, the new guy in the office, waited around to run with Chris, since he wanted to do a shorter distance. Dan used to run track at Drexel, and has been running only occasionally, but looks like he is fast. He ran the Broad Street 10-miler last year with the same time as both Chris and me (1:12), but with only 3 weeks training as opposed to my 3 years.

Dodging Raindrops - 5 miles fast

Garmin Link
5.6 miles
<7:30 pace

Yesterday I was planning a 10-miler at about the same pace as Sunday, but the weather and Chris had other ideas. We weren't able to get out of the office until about 1:30, and by then it was raining steadily. A long run wasn't as attractive as it was when the sun was out.

Chris set the pace, and he is the hare to my tortoise. Unfortunately, something didn't work right with the Forerunner, likely because of the rain or the cloud cover, and the first half mile did not register. I would have liked to have seen all the splits, because it felt like we were moving fast. As it was, miles 2 through 4 were steady at 7:20, and mile 5 slowed down to 7:57 because I was sucking wind. I think I slowed him down most of the way - Chris doesn't run regularly anymore, but is a serious cyclist (and 9 years younger than your correspondent).

I think this did me more good than the 10 mile run would have, since it stressed my windpower. Unfortunately, it did irritate a sharp pain on top of my left foot - where one of the long bones that lead down to the toe meets the top of the foot. Hope it is OK by Thursday.

Daffodils Everywhere - 13.1 miles

Garmin Link
13.1 miles
8:12 pace

Set out for a 10 mile run at 7:30. Wore the Lunarglides - did not feel ready for a run that long in the Vibrams. Felt pretty good after the first couple of miles, and crossed from the rec path over to West River Drive since it is closed to traffic now on weekend mornings. Paused to take this shot of the Boelson Cottage (c.1684) where I turned around a little after the 6 mile point. Noticed daffodils everywhere along the route. They must have been charged up and waiting for the last several days of 70+ degree weather.

Lengthened the run by doing a loop around the big park area in front of the Philadelphia Museum of Art at the end of the Benjamin Franklin Parkway. This is where the Philadelphia Marathon and the Philadelphia Distance Run both begin and end. There was some kind of run going on later this morning, so it was all closed off to traffic.

Took the usual route home, and finished 13.1 miles, or half the marathon distance, looping through Clark Park and ending up at the end of my street. The time wasn't anything special, and I felt fatigued by the end, but this was my longest run since doing the same distance on Jan. 22. This makes me feel like I'm getting back into shape after a long hiatus.

Five Miles - A Little Faster

Garmin Link
5.27 miles
8:04 pace

Out again yesterday to the rec path with Chris. We were both still a little sore around the ankles from the Vibrams, so we wore our running shoes and managed a bit faster time. Miles 3-5 were all under 8:00. Hard to believe that today's measly five miles was slower than my marathon pace less than four months ago. How quickly we backslide.

Weather couldn't be more beautiful. Mother Nature is showing us some love after her miserable performance last month. It is expected to be in the 60's and 70's through the weekend - 76 on Saturday!

Spring at Last

Garmin Link
5.52 miles
8:21 overall pace

Chris and I both wore our Fivefingers yesterday for a quick run down to the Art Museum and back. Had to pause for traffic a few times on the surface streets, but the miles running on the path were faster, just a bit over an 8 minute pace.

We're getting some well-deserved early spring weather for the next few days - highs forecast in the mid-60's all the way until Sunday.

One Hour, All You Can Run - 7.6 miles

Garmin Link
7.59 miles
7:54 pace

It's been raining hard for the past few days, so when it cleared up this afternoon, I decided to get a quick run in before we were to meet some friends for dinner. I ran out to the 3.5 mile point near the Art Museum at about 29 minutes and turned around. After the first two miles, all the splits were under 8:00. Fastest mile was number 7 at 7:41. Got back near home with about 3 minutes to spare, so did a half-mile lap around the park to stop at one hour exactly.

By the time we finished dinner it was raining again, and it is supposed to continue through tomorrow, so glad I got it in. Should be able to run on Tuesday and Thursday.

Back to the Schuylkill Path

Garmin Link
7 miles
8 minute pace

Went down to the river path for the first time since January. Weather was overcast, but in the mid fifties; plenty warm enough for shorts and t-shirt. Forgot to charge my watch until about 15 minutes before leaving, it died after 5.4 miles. I took it despite the low battery reading since I figured that as long as it got me to the halfway point I would know the mileage fairly accurately.

After the first two miles in which I had to cross a lot of streets and wait for traffic, all splits were under 8:00. Still, for only a 7-mile run it felt like a lot of work. I guess that's what happens when you take a significant time off.

Wore my old Nike Lunarglides today since I am still feeling a bit of soreness in the achilles and right knee from the last five-fingers run.

Yet Another Franklin Field Five

Chris went out with me to the track for five miles yesterday - his first run in a few weeks. I didn't have the Forerunner, but I think we were running about an 8:00 pace. Weather was beautiful - upper 50s - and I wore shorts for the first time in 2010. Left achilles and back of right knee are sore today.

Getting Faster... 6 miles

Garmin Link
6.15 miles
7:52 pace

Again in the five-fingers, ran five miles at the track, then a cooldown mile back to the office. Worked on speed today. Had negative splits for the first five miles; mile five was 6:56. Overall pace for first five was 7:32.

Was much less sore after Monday's run, although the tendinitis had returned in my right leg, from behind the knee, all the way up into the rear of the upper thigh. Will consult a doc if it doesn't get better soon. At least this doesn't bother me while running, and am having zero shinsplints or other below-the-knee pain. Feel like I have adapted pretty quickly and painlessly to the five-fingers.

Another Five Fingers Run - 5 Miles

Garmin Link
5.3 miles
8:16 pace

To the track again today with the Five Fingers. As expected my lower legs and achilles were sore for a couple of days after the first "barefoot" run, but feet were just fine. By Saturday I was ready to run again, but just wasn't able to get out this weekend.

Started slow, but mile 5 was 7:33. We'll see if the soreness returns as I work out some new muscles, but I think I might be ready for a longer run down on the rec path next time. Anything more than a couple of miles at the track is kind of tedious.

5 Miles in Five Fingers

Was so happy to get back to the track today. The tendonitis - if that's what it was - behind my right knee finally seems to be gone. For a few weeks it would come and go for three or four days at a time, and it was definitely aggravated by all of the snow shoveling we've had to do. (Already we've broken the total snowfall record for Philadelphia this year, and are expecting another 6-12 inches tonight.)

Yesterday I picked up a pair of Vibram Five Fingers and some toed socks, and was eager to try them out. I've been following the barefoot running movement, and these zero-support, separated-toe shoes seem like a sane compromise. (In the last few years, more people have begun to subscribe to the theory that cushioned running shoes facilitate a style of running that causes injury in the long term for many runners. Barefoot or minimally shod running is theorized to help you to run in a way that is easier on the body.)

The run was interesting. I did not feel that it changed my form very much - I've been consciously trying to keep a mid-foot strike since reading Chi Running. It was surprisingly comfortable. Everyone advises to start slow and short. I was planning three miles, but ended up running five, getting faster throughout the run. I didn't bother with the Forerunner, since I didn't want to push the speed (and the battery was dead after my month-long layoff.)

By the last mile, I could feel some wear on the balls of my feet, which is probably good - means I am not heel-striking. Now, eight hours later, I can feel some fatigue in my lower legs, but no worrying pain. With the snow coming tonight it might be several days before I can run again. I think I will stick with the Five Fingers for a while and see if it helps to avoid some leg pain.

Tendonitis? Arthritis? Lazyitis?

The tendon problem behind my right knee got worse over the weekend, until by Monday and Tuesday it was very painful to get up from the desk and try to walk across the office. Wednesday and this morning it is better, although this week for the first time I am really noticing joint pain in both hips and knees. It is apparent when I get out of bed or when getting up from the desk after sitting for a while. Will take this week off before deciding how to proceed.

Heard a pair of stories on "All Things Considered" NPR last night:

Study: Humans Were Born To Run Barefoot

Americans Long Way From Running Barefoot"

Funny that they felt the need to counter a science story based on research with a story that mainly uses as sources people whose income relies on selling running shoes.

It looks like the marathon in March won't work out. My stepfather is visiting that weekend, so it would be hard to get to the Jersey shore on Sunday. So maybe instead I will take a little time off to heal, and give some barefoot/Vibram Fivefingers runnning a try.

Garmin Connect
13.11 miles
8:31 pace (8:15 target)

Still low-energy today. Took a two-hour lunch and did the East Falls loop from the office. Made my mileage, but at a slower than target pace. Only had 2 mile splits under the target pace of 8:15. Weather was decent - overcast, but low 40's. Will have the weekend to recover, then back to the track on Monday or Tuesday.

Week Minus 10 - Tempo (8 miles)

Garmin Link
8.14 miles
1 mile easy
6 miles @7:31 (7:44 target)
1 mile easy

Skipped a couple of runs, including the 20-miler I had planned for Saturday. Legs were starting to really bother me by the end of last week and I've been feeling a bit under the weather. By today the legs were better, and although I still wasn't feeling great, my belt was starting to feel a little tight, which isn't a good sign.

It's funny how some days you can get a great time without putting out a lot of effort, and other days require constant pushing just to make an unremarkable time. Today was one of the latter. After straining to hit 7:44 for the first three tempo miles, I decided to pull back a little at the halfway point and just get through the run. To my surprise, I continued to get negative splits (faster each mile) until the last tempo mile was 7:02. Not blazingly fast, but a nice surprise after the struggle of the first half of the run.

Afterwards I was a bit wrecked for the afternoon at work - different from the pleasant relaxation that usually follows a run. Tonight I'm getting to bed early and try to catch up on some sleep. Will sleep better after finally getting some excercise.

Week Minus 11 - Tempo (6 miles)

Garmin Link
6.63 miles
1 mile easy
5 miles @7:26 (7:29 target)
cooldown

Beautiful today - sunny and 40 degrees when I left the office at noon. Left the gloves and earband behind; in fact, would have been more comfortable in shorts. Legs were hurting at first, but I took it pretty easy the first mile (8:41) before shifting into ~7:30 tempo gear. Wasn't feeling my best, and it was a struggle to keep the pace up for five miles, but I did manage to make it. Hope I didn't pound my legs up too much and that it won't be a problem for the 20-miler scheduled for Saturday. I am still intimidated by those long runs, but after last week's 18-miler went so well, I'm not dreading it too much. The weather should continue to be nice and on the warm side through the weekend.

Week Minus 11 - Intervals (7 miles)

Garmin Link
7.04 miles
2 mile warmup
2 x 1200m @4:44 (4:55 target) (2 min RI)
4 X 800m @3:06 (3:13 target) (2 min RI)
1 mile cooldown

Chris came with me down to the track - a bit warmer today; about 30 degrees and sunny. Although the speed work is never fun for me, it seems to be getting easier to make the target times. I took a look back at this same workout back in August, and my times are significantly better now.

Week Minus 12 - Distance (18 miles)

Garmin Link
18.07 miles
2:34:03
8:31/mile pace (18 miles @8:45 target)

It was so cold when I left the house at 7:30 this morning that after the first mile I thought I would start circling around back towards home, and do maybe three miles. Fingers were completely numb, which has never happened with these lightweight running gloves before. By 1.5 miles, they were thawing a little, so I continued on towards the river. By the time I got down to the river path, the sun was coming out, and the temperature display on the PECO Building read 21 degrees.

From home, the Falls Bridge is about 7.75 miles, so if I am going farther than 15 miles, I usually cross the bridge and run till my halfway point (never more than 10 miles for this program) then double back home the way I came. Today, after crossing the bridge I followed the path in the opposite direction, towards Manayunk, until hitting 9.15, then returned without crossing the bridge, the way I would if I were doing the 15-mile loop. The path peters out after about half a mile, but I think you can take the sidewalk all the way into Manayunk. This was part of the Philly Marathon route.

Aside from the cold, the run wasn't difficult. I kept the speed conservative. 20-miler next week, so I want to be careful and not beat myself up between now and then. Track was closed last week, but I think the students return Monday, so hope it will open then. I think Chris is planning to join me.