Week Minus 4 - Tempo (8 miles)

Garmin Link
8.22 miles
1:04:50
Target:
- 1 mile easy (actual: 8:14);
- 7 miles @8:00 (actual: @7:50)

Today I was feeling the effects of every-other-day training for the last 5 workouts. Keeping below an 8:00 pace was more of an effort today for 8 miles than it was Sunday for 17. Legs were hurting for the first mile or two. I will have 2 days off before the final 20-miler, so hope I can rest/heal enough before then so that the long run is not too punishing at an 8 minute pace. Would like to have another confidence-building long run (like last weekend) before the marathon.

Interesting article in NY Times yesterday - again referencing Christopher McDougall's Born to Run - but this time discussing human beings' evolutionary suitability for distance running: Human Body Built for Distance.

Week Minus 4 - Speed Intervals (8 miles)

Garmin Link
8 miles
1.5 mile warmup
10 X 400m @1:35 target (1:26.5 actual!) 400m RI
1.5 mile cooldown

Good workout today. It rained and drizzled until mid-morning, and I was able to get out to the track at about 11:00. These 400 meter sprints (not quite sprints, but close) are much easier mentally than the longer ones, even though there were 10 reps. My time was substantially under the target - almost 10 seconds/rep faster. Slowest was 1:31 (first one); fastest was 1:19 (last one).

Got talking to another runner, and it turned out that she is on the same "Run Less, Run Faster" training program. She had done a number of marathons, including Boston, and was able to give me some advice. I realized that one thing I haven't thought about at all is hills, which is a big factor in the Boston course, and somewhat less for Philly. I guess it is a bit premature to be worrying about Boston....

Week Minus 5 - Distance (17 miles)

Garmin Link
17.01 mile (Target: 15 miles @8:10 pace)
2:14:44
7:55 pace

This wasn't the longest run or the fastest, but it was the longest under an 8:00 pace. Felt pretty good, too - good enough to add an extra two miles over the target at the end. Nothing hurting too much. Foot felt better than on the two previous runs - quite a relief, since I was afraid it could develop into something worse. Next weekend is the last 20-miler before the marathon, and after today's run I'm going to feel comfortable aiming for an 8:00 pace - my target for the marathon, four weeks from today.

Decided not to do the NERR run, mostly so I could get an earlier start. Passed their start point a few minutes before they were about to begin, and I was already at 11 miles. Also, I would have been tempted to race as fast as possible, instead of maintaining the 8:00 pace.

Had a bowl of oatmeal and an apple before running, and Gu packets at 6 and 12 miles. Think that helped keep energy up. Did not feel exhausted afterward, and got home early enough to take Doug to an Autocross that Matt Grubel was competing in. Now it is 6:30 and I'm tired and legs are aching a bit. If I'm still sore on Tuesday, I might skip the speed intervals this week. It's important that I keep from getting injured or worn down again before the marathon.

Week Minus 5 - Speed Intervals - 6 miles

Garmin Connect
6.36 miles
warmup (1.5 miles)
3 X 1600m @6:41 target (6:35 actual) 400m RI
cool-down (1 mile)

Decided to squeeze in the speed workout that I missed on Monday before the 15-miler this weekend. Left foot started hurting immediately, and I almost quit out of caution after half a mile. Warmed up for another mile, and foot was getting better, so began the speed work.

Today I was at the track. It is cool enough now that I can start to run at lunch time for the shorter workouts, and the track works well for speed. Had no trouble meeting the target, although my one complaint about the Forerunner is that I cannot tell how I'm doing on the intervals until after the run, so it is hard to gauge and adjust my speed between intervals.

15-miler planned for Sunday. Haven't yet decided if I will sign up for the 25K NERR Marathon Tuneup, or just run on my own. The organized run will guarantee that I get out there and finish it, but it also means I have to ride my bike down and wait for the race to start - plus spend $20-25 bucks - and no t-shirt this year! Tony and Cole won't be racing after all, either.

Week Minus 5 - Tempo - 12 miles

Garmin Link
12.43 miles (20K)
1:38:16
7:54 pace
(7:47 pace for 1st 18K)

Felt somewhat healed up after a week off. The first couple of miles were much more comfortable than what I am used to. Kept up a faster pace than usual - 8:00 was the target for 10 miles. Left ankle (or upper foot?) started hurting again for the last mile and a half - I slowed way down. The first 18K (or about 11.2 miles) averaged 7:47. Last mile and a half of that was 7:40.

Forerunner was accidentally still set to metric and no mile splits from my last speed interval run, and I forgot to reset it before starting out.

I have been feeling so much anxiety about the marathon that I decided a couple nights ago not to run it. I probably still will - I paid for it - but am getting too mental about it. I'll just keep training and see what happens.

Week minus 6 - Speed Intervals

6.9 miles
10-20 minute warmup
1000m @4:03 (actual 4:08)
2000m @8:26 (actual 8:58)
2 X 1000m @4:03 (actual 4:13, 4:09
(400m RI)

Had a setback Saturday morning. A quarter mile into my planned 15-mile run I decided to bag it. Legs were hurting and I didn't want to aggravate them. Decided to rest for the weekend.

Didn't exactly tear things up on my speed workout this morning, either. I just feel easily tired and winded for some reason. My shin splints aren't going away, and I have a new sharp pain in my right foot. I also feel mentally fatigued. Just get tired of running whenever I think of the miles ahead.

I have a short (6-mile) run scheduled for Thursday, which I might skip if legs are still hurting. I really want to force myself to do the 20-miler scheduled for next weekend, if only for morale reasons. Then the following weekend there is a 25K (15-mile) marathon tuneup race that I'm looking forward to. It was fun last year, and this year Tony and his son Cole will be running.

Tried out the new Nike Lunarglides today. They are a little large for me, but I think they will work out. My old shoes had a lot of miles on them, so maybe the new ones will be a little easier on my body.

Barefoot in Central Park and Other Interesting Links

Saw a NY Times blog post about Christopher McDougall, who wrote Born to Run, the book that got me thinking about barefoot running techniques. (It is also an fascinating adventure story, although the gonzo writing style was a little much for my taste - I recommend it.)

Also found the McMillan Running Calculator, which recommends paces for different types of workouts based on your times for various races. It also calculates predicted times for many race distances. There seems to be a lot of useful information there on training, although I haven't dug into it yet.

Week Minus 7 - Tempo (12 miles)

Garmin Link
12.02 miles
1:35:51
7:59 pace
(10 miles @7:51 plus 2 miles @8:35)

Feeling much better about the program today. (Thanks for the encouragement, Dad.) The target was for one easy mile plus 10 miles @8:00 pace. It feels good to have exceeded the pace pretty easily. But it's still scary to think that my goal is to continue that pace for another 14.2 miles. I guess I should just trust the training program and see what happens.

This was my first afternoon run since the springtime. Suited up to run this morning, but it was raining, and the forecast was for sunny weather in the afternoon at about the same temperature (65 degrees.) It turned out to be beautiful fall weather, but very windy. Got hit by a small falling tree branch near Hunting Park Avenue, and remembered a news story a few months ago about a runner who was killed by a falling branch a couple of miles up river.

Now I have two days off, and a fifteen mile run @8:20 scheduled for Saturday. Since I did not make 20 miles last weekend, I'm thinking of extending Saturday's run. 20 miles would put me just over 40 miles for the week - something I've rarely done.

Week minus 7 - Intervals (8.17 miles)

Garmin Link
1.5 mile warm-up
6 X 1200m @4:55 (4:57 actual) 3 min. RI
1.5 mile cooldown

I was happily surprised to see that today's speed intervals averaged only a hair over the target (4:57 vs 4:55 - or 6:40min/mi). Usually the speed runs are hardest for me, so maybe that is good sign for the rest of the week. Legs were hurting significantly, but I don't feel it so much when moving fast.

Wednesday's run may be challenging (1 mile easy, 10 miles @8:00/mile). But I've got to get back to that sustained 8:00 pace for long runs pretty quickly if I have any hope of doing it for the marathon.

Week minus 8 - Distance (fail) 13 miles

13.01 miles (20 miles target) Garmin Link
1:50:24
8:29 pace (8:30 target)

Another disappointment today - was supposed to make 20 miles, a distance I've done 3 times in the past couple of months without a problem. Today I pooped out at 13 miles. Forgot to bring Gu packets, which I usually eat every hour on a long run. Maybe I just ran out of juice. Or maybe I'm just a little burnt out physically and mentally. Next weekend is a 15-miler, which I should be able to handle, before trying another 20-miler the following week.

Week minus 8 - Tempo (6.21 miles)

6 mile run:
1 mile easy
4 miles @7:29/mile (7:24 avg actual)
1 mile easy

Ran with Chris this morning. First run this fall with weather in the forties. Had a hard time getting the speed going for the 4 tempo miles. The first two were about 7:47, but we made up for it with the second two, which were about 7:00 each. I have definitely lost some ground, whether it is from lackadaisical training (and injury) over the last couple of months, or from running too hard at the PDR, I don't know.

20-miler on deck for Saturday. Only have to maintain an 8:30 pace, and have previously done this distance @ 8:22.

Week minus 8 - Speed Intervals (8.91 miles)

Garmin Link
warmup
1600 @6:41 (7:03 actual) 400m RI
3200 @13:42 (14:36 actual) 800m RI
2 X 800 @3:13 (3:22, 3:34 actual) 400m RI
cooldown

After 8 days off, and several irregular weeks, my times are way off. Don't feel like I've fully recovered from cratering at the PDR.

Eight weeks left before the marathon, so I'll do the best I can with the last eight weeks of this program.

2009 Philadelphia Distance Run

13.1 miles Garmin Link
1:38:25
7:31 pace

Splits:  5 Km   10 Km  10 Mi     Finish
Times:   21:44  44:57  1:13:55   1:38:25
Pace:     7:00   7:15  7:24         7:31 

After laying off for almost two weeks, today was the PDR. I attempted a run last Monday, but stopped after .6 mile because of calf pain. Could have run through it, but wanted to try to let it heal up before today's race. That did seem to work.
Had very little pain during the race - could feel it, but not enough to slow me down.

[Photo by Alethea: Tony, me, Kim and Chris before the race.]

When I registered for the race in the spring, had just finished the 10-mile Broad Street Run at a 7:10 pace, so was hopeful that I would continue to get faster over the summer. So I registered with a (very optomistic) expected finish time of 1:30 or a bit under 7:00/mile. (As it turned out I did not make that kind of progress over the summer, and today was just aiming to match last year's time of 1:40.) The 1:30 estimate put me in the first corral, which turned out to be a big mistake. The corral 1 people took off very fast, which made it hard to judge my own pace. Mile 1 was 6:19 - way faster than I wanted to go at that point. I tried to slow down, but it was harder than you might think. It is a morale killer to have seemingly everyone passing you for mile after mile.

So my pace continued to be too fast for the first half of the race, although it seems that I slowed down pretty much continually. By the ten mile point I was whipped. The last three miles were the most grueling I've experienced. Was lucky at least that the weather was perfect - sunny and about 60 degrees. Finally made it with a finish time a minute thirty five faster than last year's.

But after crossing the finish line, I found that although I wasn't dizzy, I couldn't seem to keep my feet under me. Kept stumbling sideways when I was trying to move forward. Finally someone pulled me out of the way and I flopped down next to the barrier and tried to catch my breath. One of the race volunteers sat with me, and after a few minutes, I saw Chris finish and yelled at him, hoping I could walk off with him. I still couldn't walk straight, so they took me off on a stretcher. Quite embarrassing. After about 20 minutes, and a liter of water via IV, they let me go. Chris came with me, and even got some friends to offer me a ride home. I feel bad that I imposed on him when he should have been resting and celebrating the end of the race.

After being released, I hung out for a while with work friends Chris, Tony, Amy, Alethea and Kim. Tony had his best time in years, and his and Amy's son Cole, who is just 15, finished his first PDR in 1:55. After a while, I felt OK riding my bike home. Have been taking it easy the rest of the day - lots of liquids, and a little bit of walking around the park.

Wearing Down - 2 hours, 14 miles

14.00 miles Garmin Link
2:00:20
8:35 pace

Got out for a run yesterday morning, although I had to push myself. This bronchial infection just hangs on and makes me feel run down. Plus, my left leg is still hurting, my pace has gone way down, and I continue to be behind in my mileage. Discouraging.

I think I'm at a crossroads with my leg pain. Have been reading a lot about the benefits of barefoot or minimally shod running, and the new theory that cushioned running shoes and orthotics actually cause more problems than they solve.

Just finished Born to Run last night. In the course of the this great true adventure story about American ultra-marathoners connecting with a remote tribe of Mexican runners, the author makes the case against running shoes. His thesis in a nutshell is that barefoot forces you to develop the structures in your feet and adapt a more natural stride.

Yesterday I consciously tried the "barefoot" style, which is more or less the same as Chi Running - upright stance, relaxed, short steps, heels up. Concentrating on this, plus some leg pain even after four days off, kept my speed down, and naturally, despite my intentions, today the leg hurts more than ever.

I might invest in a pair of Vibram Five Fingers and slowly try some "barefoot" running at the track while continuing my standard cushioned training until the marathon. Then I'll make a decision about whether to really concentrate on the the barefoot style or give up on distance running or what.

Fall Loop - 13.5 miles

13.53 miles Garmin Link
1:54:25
8:27 pace

Back in Philly. The weather turned much more pleasant while we were gone. Temp was 59 on the way out this morning and 61 on the return. Did the full East Falls loop from work, going out West River Drive and returning on Kelly Drive. Right shin and left hip were hurting the whole way. That was a disappointment since this is my first run in a week. Time was also slow. Probably still recovering from bronchitis that kept me in bed Saturday morning.

Hope I will not be too sore to do a 20-miler on Friday, but the way I feel now, 8 hours later, am not optimistic.

My buddy Tony Robertson recommends the new Nike Lunar Glides. Since the New Balances I got last month have been kind of a bust, I might go out after dinner and try on some Nikes.

Lake Union/University/Ballard/Fremont

13.27 miles Garmin Link
2:02:43
9:15 pace

Left the hotel at 4:30 and started north along the lake. I originally had planned to follow a route I found on the Internet, but the map on the website was hard to use on the iPhone while running, so I gave up, and just tried to find my way around the lake. It was very dark, and not well lit, especially after I turned west and found the rec path going through Fremont and then northwest into Ballard. Turned around at 6.6 and tried to retrace my steps back. Did not start to get light until about the 8 mile point.

Yesterday I did 45 minutes on the stairmaster, and could really feel it in my calves today - very tender.

Travel Day Half Marathon - 13.1

13.1 miles Garmin Link
1:47:46
8:13 pace

Had my sights on a 20-miler this morning, but woke up an hour late and settled for 13 miles. Neglected to have my usual two bananas ready before the run, and I think that made a difference in energy level. Ate a Gu packet after 7 miles, but it was still a struggle from mile 9 on. Slightly cooler and less humid (both in low 70s) than the worst weather lately, but still not terribly comfortable for a long run.

Am looking forward to better weather in Seattle. Found a route online for a half marathon distance around Lake Union that I can catch right outside our hotel. Hoping I can do at least this distance on Wednesday, Friday and Sunday, and make up some of my miles. Then I'll repeat week minus 9 of the training program when I get back.

Week minus 9 - Tempo - 6 miles

6.37 miles
3 miles @ 7:07 (target 7:14)

73 degrees, 86% humidity

This was something of a messed up run, although successful in the sense that we beat the target time for the important three miles. First, for some reason the Forerunner did not register the first mile (although it did register the time.) Not sure what happened. Maybe it had not completed picking up the satellites when we started out and somehow picked them up at exactly 1 mile.

We managed to get through the warmup and speed part of the workout, despite the awful humidity, but stopped for water and walked a quarter mile at the 4.5 mark. We picked back up at a jog at 4.75, and I made it to 6.37 before throwing in the towel again a few blocks from work. If Chris hadn't been with me, I'm sure I would have given up sooner. The humidity just kills me, even if the temperature isn't terribly hot.

Week Minus 10 - Distance - 14 miles

14.02 miles Garmin Link
1:53:32
8:05 pace
Target: 13 miles @ 8:15 pace

Redeemed myself somewhat today by exceeding both distance and pace targets. It was possibly more humid than ever - you couldn't see the tops of the buildings this morning for the mist in the air - but the temperature was a bit cooler - 67 degrees - and that helped a lot.

I went back to my Nike Shox, and that seemed to help the leg pain. Maybe these two new pair of New Balances aren't going to work out.

Very happy with the time. Getting a few 20+ mile runs under the belt puts a run like this in a different perspective, and it is easier to be mentally and physically strong at the end. The last two miles were the fastest by far - 7:53 and 7:45.

Week minus 10 - Tempo FAIL

8.25 miles Garmin Link

Chris was having some toe problems and didn't run yesterday, and I should have followed his example. Shinsplints(?) have started up again, especially in left leg, and were especially bad for the first mile. The weather has warmed up again, and was very humid, which seems to be my Achilles heel. The target was to run miles 2-7 at a 7:44 pace. I just could not get the speed up to where I wanted, and only hit 7:44 for the 5th mile. Found myself stopping at this point, and walked for half a mile. It was so humid that sweat was literally dripping from both hands onto the ground. Jogged the final 3.25 miles back to the office at a slow pace.

One problem with the Forerunner is that sometimes when it gets hot and humid, in between my body heat and all the sweat, the touch controls stop working. I wasn't able to shut off the timer until after I returned to the office and could towel down.

Shins are still hurting this morning, so I may skip the 13-mile run scheduled for tomorrow. My times for the long runs are weeks ahead of schedule, so I don't think it would be much of a training loss, except that it puts my total mileage that much further behind target.

Week minus 10 - Speed Intervals - 7 miles

7.25 miles Garmin Link

1.5 mile warm-up
6 X 800M @ 3:13 (3:13 target) 1:30 RI
2.5 mile cool-down

Chris and I started from work this morning; temp in low 70s and muggy. Going to get into the 90s today. We jogged down to the rec path and I realized that I had neglected to hit the start button, so I'm adding 1.35 to the Garmin total.

The intervals were tough as always, but the times were surprisingly consistent - 4 of the 6 within 2 seconds of each other, and the average was 3:12.67 - just a hair under our target of 3:13. The best thing about the Monday run is having it over and looking forward to the relatively pleasant tempo run on Wednesday.

Doug Defeats "The Wall" - 30 miles biking

29.75 miles Garmin Link
2:27:06

Doug and I met Susan and her old college buddy Scott in Manayunk this morning for another trip out to Valley Forge. This time Doug and I were prepared for a breakdown. During the week I got us both little underseat carry bags and stocked them with inner tubes, patch kits and tire levers. I got a nice frame pump that fits on the Vitus.

Instead of taking the tow path on the way out, this time we went down Manayunk Main Street and up the "Manayunk Wall" (part of the route of the Philadelphia International Bike Championship) that is as steep as 17 degrees in some parts. Doug handled the hill like a champ, and of course the Vitus took the hill like I was being towed.

The rest of trip was nice - the weather was unusually pleasant for August; in the sixties for most of the trip, I think. We rested in Valley Forge, and Scott shared some homemade cookies. Scott and Susan both checked their iPhones.

Doug and Barbara will be out of town next weekend, but I hope we can make this ride a habit.

Philly Trivia: People who live in Manayunk are known as "'Yunkers."

Week minus 11 - Distance - 21 miles

Garmin Link
21.02 miles
2:56:05
8:22 pace (target 20 miles @ 8:45 pace)

Got started from the office at 6 o'clock sharp with a plan to do the familiar East Falls loop and meet Chris back at the starting point at about 7:45 and 13 miles, and finish by doing our normal 7-8 mile run together - but at a bit slower pace.

With the help of our iPhones, all worked as planned. Chris texted me at about 7:30 and I let him know I was about 25 minutes away. (I was just able to text while running, but I don't recommend it.) Then I gave him a phone call as I was leaving the rec path about a mile and a half away.

Got a second wind when we met up, and that lasted until about the 19-mile point, when I started to wish for the finish line. Managed to keep it up till hitting 21 miles in front of Franklin Field, a few blocks from work. That's a new distance record for me, and I'm very happy with the time - well under the target.

It was about 15 degrees cooler than last week, and less humid, which made a huge difference. Skipped the tempo run this week, since it is the least challenging run, and I want to do a bike ride with Doug and friends tomorrow, and go back to my M/W/F schedule next week.

Week minus 11 - Speed Intervals - 8 miles

1.5 mile warm-up
2 x 1200M @ 5:01 (target 4:55) 2 min RI
4 X 800M @ 3:14 (target 3:13) 2 min RI
2.5 mile cool-down
13.01K (8.09 miles) total Garmin Link

Cooler this morning, but warming up quick. 70 by the time I hit the rec path and started the speed intervals. I did not run quite so hard this morning; trying to avoid making my left leg worse (and also want to avoid seeing my breakfast.) Aimed for about 80% effort on the speed intervals instead of 90%. Consequently, my times were slightly slower than the target, but not too bad. Maybe next time I'll aim for 82% effort. It was a much more pleasant experience than running my guts out like the past several Mondays.

Wore a new pair of New Balance 475s today. They seemed fine. I'm going to do a better job of tracking miles per shoe. It's possible that the Nikes I've been wearing are overextended and contributing to recent leg pain.

Manayunk-Valley Forge Bike Ride With Doug

30 miles - Garmin Link

Saturday morning Chris and his daughter Ava picked up Doug and me, and we headed out to Manayunk - a couple of miles past the Falls Bridge - to meet our friends Susan and Jeremy for a 30-mile RT ride to Valley Forge Park. We took the tow path along the Manayunk Canal for the first couple of miles before picking up the trail out to Valley Forge. Poor Doug got a flat about 8 miles out, and Chris helped us out with a spare tube. Next time I'll be better prepared.

Doug really tore up the road trying to catch Susan and Jeremy and I think they got to the park only a few minutes ahead of us. On the way back Doug kept up with no problem, but had to ride the last mile with another flat. The tow path is pretty rocky in places and not good for a road bike. I usually ride up and around through Manayunk to avoid it - that's probably what we'll do next time.

I was really proud of Doug. At 30 miles, this was his longest ride to date and he wants to do it again next weekend. Before the end of the summer maybe he'll be ready to do the whole trip from home and back - that is fifty miles on the nose.

This blue heron was posing for us in the canal on the way back.

Failed Long Run - 10 miles

10.09 miles Garmin Link
1:28:30
8:46 pace

Today was supposed to be another 20-miler - or at least the 18-miler that the program called for - so I got up at 4:45 and was at work an hour later and on the road by 6:00 a.m. Was still tired and achy in the legs, and when I got down to the rec path, the temperature was already 77 degrees, with high humidity. By the time I hit five miles, at a slow pace, it seemed clear that I was not going to make my goal today. Turned around at 5.25, and it was all I could do to jog back to the office. Guess I am not a warm weather runner.

That makes 105 miles for July. Will have to do a little better to dig myself out of the 75-mile deficit I currently have to be on pace for 1,200 miles this year.

May do a Valley Forge bike ride tomorrow with friends from work.

Week minus 12 - Tempo - 7 miles

7.09 miles Garmin Link
- 2 miles warm-up
- 3 miles @ 7:10 pace (7:14 target)
- 2 miles cool-down

Hot and muggy this morning. Chris came along, and without his company I don't think I would have made the target time. We held about the same pace a week ago for four miles with no problem, but today with the temperature about 10 degrees warmer and the humidity much higher it was a whole different story. The third tempo mile was really rough, and we walked for about a quarter mile before resuming the cool-down. Funny that a few months ago we both maintained a 7:11 pace for 10 miles at the Broad Street Run.

Legs were tender for the first mile or so, and afterward. The schedule has an 18-miler for Friday, but I would like to do another 20-miler and try to get more used to that distance.

Week minus 12 - Speed Intervals - 7 miles

7.27 miles Garmin Link
1.5 mile warm-up
3 X 1 mile speed intervals (1 minute rest interval)
- Mile 1: 6:18
- Mile 2: 6:20
- Mile 3: 7:21
Average for SI = 6:40; target 6:41
2.5 mile cool-down

Started late today; waited for Chris, but he decided not to run, since he was still feeling a rough 70-mile bike ride from yesterday. I think he chose wisely. These speed intervals just get tougher and tougher.

I did OK for the first two SI, way under the target of 6:41, but could barely make myself do the third one. It would help if the Forerunner would give the interval times during the run; as it is I don't know until I've uploaded the data whether I went too slow or too fast. If I had done the first two intervals a little more slowly, I might have had a better showing for the third. But as it was, my average was still one slim second under the target, so I guess I can call it a success.

Legs were not in bad shape as a result of the 20-miler Friday. After a mile and a half to reach the rec path and start the intervals, I felt no pain at all. Am feeling some pain afterwards between shin and calf on inside left leg.

Week minus 13 - Distance - 20 miles

20.01 miles Garmin Connect
2:51:07
8:33 pace (9:00 min/mile target)

Left from work at 6:00am - optimistically hoping to be back in the office by 9:00. The target pace was 9:00min/mile, but that is just a little slower than what is comfortable for me. The first couple of miles were about 8:45, but settled into an 8:30 pace for most of the run. The last 5 miles were all under 8:20, with mile 20 the fastest at 8:07.

I ran my same old loop, but doubled back after 10.6 miles, so that I hit 20 at the beginning of the rec trail. I was ready to quit at 20, so walked back to work, stopped for some Gatorade, and didn't end up back in the office until 9:30.

Overall, the run felt pretty good. Choked down a Gu packet at mile 8 and mile 14, but didn't stop for any water. Only the last mile or so was rough, and that always seems to be the case, regardless of distance. I wasn't tempted to quit at any point, so did not need to draw on any extraordinary inner resources. This was my first 20-miler, so am happy to have broken that barrier. Have had a couple of sharp pains in my left inner shin/calf since returning; hope those were just isolated twitches and that I'll be ready for speed work again on Monday.

Week minus 13 - Tempo

7.00 miles Garmin Connect
53:08
7:35 pace

Chris joined me again today, which always picks up the pace and makes the run more enjoyable. The miles go quicker when we're chatting.

The goal today was to do miles 2-5 at a 7:29 pace. We easily exceeded that - 7:15 average for those 4 miles. Weather was muggy, but not too hot.

Planning to do my first 20-miler before work on Friday. If I get up at 4:30, I should be in the office at 5:30 and on the road by 6:00. If all goes well, that should get me back before 9:00. It would be more convenient on Saturday, but I would like to have two days to recover before the next speed workout on Monday.

Week minus 13 - Speed Intervals

7.81 miles Garmin Link
10-20 minutes warm-up
5X1000K, 400K RI
3:58
4:06
3:54
3:51
3:46
Average: 3:55 Target: 4:03
10-20 minutes cool-down

Ran with Chris this morning - hit time on the speed intervals, but had to walk the rest intervals starting with the third one.

Saturday Loop - 13 miles

13.01 miles Garmin Link
1:48:25
8:20 pace

Wanted to do 17 miles this morning to finish up the runs for the week 14 repeat, but was still feeling a bit weak, and 13 was all I could handle. Did run at a little faster pace than the 8:45 called for with the 17-miler, so effort-wise maybe it evens out. Finally got a good night's sleep last night; if I can repeat that tonight and Sunday, hope to be in good shape for Monday's speed intervals. Chris said he might come along.

That's Boathouse Row across the Schuylkill River taken with my iPhone. I was hoping it would work for taking pictures while running, but I'm afraid it might not be fast enough. Maybe good enough for the web; we'll see.

Week -14(3) Tempo (7 miles)

7.11 miles Garmin Link
55:14
7:46 pace

1 mile warm-up
5 miles @ 7:33 avg (7:44 target)
1 mile cool-down

Tired today - haven't been sleeping well after a week off. Hope to get back on track with a long run Friday or Saturday.

Week -14(2) - Tempo - 8 miles

8.38 miles (Garmin Link)
7:49 pace

Miles 2-6 average 7:22 (target 7:44)

Week -14(2) Speed Intervals

7.3 miles

Speed intervals:
1.5 mile warmup
1200M
1000M
800M
600M
400M
All with 200M RI
2.5 mile cooldown

I'm repeating week -14 after taking nearly two weeks off. Did the speed intervals this morning, but bungled the buttons on my Forerunner a couple of times and did not get good readings. I missed about half a mile when I accidentally hit the start(stop) button instead of the lap button starting the first interval. I ran about 2k farther than last time. This continues to be my toughest workout.

I've reset the progress-o-meter to monitor a new goal of 1200 miles for calendar year 2009. As you can see, I have about an 80-mile deficit to make up just to get on pace. If I can maintain 30-35 miles/week with this training schedule, and don't have a lot more downtime, maybe I can make the goal.

Easing Back into Business - 10 miles

10.01 miles (Garmin link)
1:25:29
8:32 pace

Didn't end up running in New York, except for a short (1.32 mile) run down the Hudson Greenway on 6/29. Legs were painful from the 18-miler a good part of the week, and the late hours and irregular meals during the film festival kept me from feeling like exercise. Am just now recovering a sleep schedule; very busy all week since returning around midnight Monday - up early every day and hard to get to bed when I would like.

So this morning, still felt groggy and just wanted to do ten miles without pushing it. Was slowed down by police barricades near the Art Museum; now I realize that they were probably setting up for Independence Day festivities. That is usually where the fireworks show is. Had to take West River Drive instead of the more pleasant Kelly Drive path.

Was disturbed by the return of shinsplints while in New York - but legs are only a little sore this evening. Plan on returning to the marathon training schedule Monday. Hope sleep schedule is back on track by then.

Weight was 159 today. I see it was 173 at the end of June 2008, so there's been some modest weight loss. 150 is about as low as I've ever been since college, but since developing more muscle mass in my legs over the past year I might not get that low again.

Week -14 - Long Run - 18 miles

Target: 17 miles @ 8:45 pace Garmin link
18.28 miles
2:37:40
8:37 pace

Yesterday I got up early after not enough sleep and decided to finish out the week in Philadelphia, rather than attempting a long run in unfamiliar territory. Took the old familiar loop, but did a U-turn at the 9.5 mark to squeeze 18 miles out of a 15-mile course (ending at the convenience store a mile from home to buy a Powerade). It wasn't hard to settle into a 8:35 pace and keep it more or less there. Only the last mile, which was on top of the target distance, was a little uncomfortable. I should have quit at 17, but the next long run is 20 miles, and I worry about being psyched out for it.

I'm now in a Starbucks in New York - here for the the NY Asian Film Festival. I'm grabbing Internet access when available, and haven't been successful uploading yesterday's run from the Forerunner yet. The bus I took here from Phila had wi-fi, and I thought I had uploaded it, but apparently it was not successful.[UPDATE - link now uploaded]

Today is a rest day, but I should be able to get some running in while in New York. I'm looking forward to exploring Central Park, and the Manhattan Waterfront Greenway path, which has an entrance ramp about a block from Julian's apartment and runs pretty much the length of Manhattan along the west side.

Week -14 - Tempo - 7 miles

7.74 miles Garmin Link
1:00:??
Miles 2-6: 7:35 pace, target 7:44 - 7:46 overall pace

Rain was pouring like crazy off and on this morning, but Chris and I finally decided to take our chances during a lull around 8:30, and it only rained lightly while we were out. I don't mind some rain, and it was cool, which was a nice change. We comfortably stayed ahead of the 7:44 target pace for the middle 5 miles of the run. I have been purposely keeping the first mile slow for these runs, and it seems to help keep the remainder of the run pain-free. I did not get the Forerunner shut off until several minutes after we stopped, but I do recall it reading exactly 1 hour at the finish with a 7:46 overall pace, even with the slow first mile.

Next run I will either do on my usual route on Saturday or in Central Park in New York on Sunday. I will be in New York for a week for the NY Asian Film Festival.

Week -14: Speed Intervals

10K (6.2 miles) Garmin Link

13 minute warm-up

1200M @ 4:43 (4:55 target)
1000M @ 4:10? (4:03 target)
 800M @ 3:18 (3:13 target)
 600M @ 2:20 (2:24 target)
 400M @ 1:27 (1:35 target)
(All with 200M RI)

16 minute cool-down

Started from work at 7:00, so it was cooler than lunchtime, but still muggy. Since the track is not open this early, I jogged down to the rec path and started the speed work there. I set the Forerunner to metric and used it to measure the distances. The interval setting does not handle variable distances, so I just hit the lap button between each section. I did miss the button after the second interval, so had to estimate the time based on subtracting the previous rest interval time.

I'm satisfied with the times, on average faster than the target. I did have to walk the last three rest intervals to recover. Speed day is the shortest day on the running schedule, but it is the most challenging for me. I think that is typical of older runners. Judging from what I've read, we tend to be better at endurance than speed.

Week -15 - Long Run - 15 miles

15.01 miles Garmin link
2:09:01
8:36 pace (8:45 target)

Was tired this morning and did not much feel like a long run. But I want to stick to this program, so hit the road anyway. It was on the slow side, but still within the program target pace of 8:45. I ran around the Pharmacy School campus and Clark Park before setting off down 45th street, adding a couple of miles at the beginning of the route, so was close to the 15 mile target at the end of the rec path, where I hit 13 last week.

Hot and sticky, especially when the sun came out. It has been raining all week, and there is a lot of humidity in the air. Since it seemed to work so well last week, I downed a Gu pack at about 7 miles, but did not get the same sustained energy between 8 and 13 that powered last week's run.

It probably was not the best thing physically to run 18 miles instead of 13 last week, but mentally it will make next week's 17-miler possible. Today I was wiped out at 15, and without last week's 18-miler under my belt, next weeks run would be daunting.

Yesterday was the first sunny evening all week so I got to the pool and swam 2000 meters. I did 2000 after dark last Monday, too, making the bare minimum cross training this week.

Week -15 - Tempo - 7 miles

(This is the second week of a 16-week marathon training program, so "week -15".)

7.00 miles Garmin link
54:53
7:50 pace

This run was supposed to be an easy mile at the beginning and end, with 5 miles @ 8:00 in the middle. Chris ran too, and we easily exceeded that goal - Chris even suggested putting on the gas for mile 6, which we did in 7:12.

Very glad we went in the morning. It was already 70 degrees and 89% humidity. Felt good to finish! I hope it isn't this humid for the long run on Saturday - that tends to take the starch out of me.

Week 15 - Intervals - 6 miles

5.81 miles Garmin Link

- 2 miles warm-up
- 4 X 800M @ 3:13 (target) with 2 minute rest interval
(actual: 3:17, 3:17, 3:13, 3:06 = 3:13 average)
- 1.5 miles cool-down

Jogged down to Franklin Field for some speed work today, although with the Forerunner, I could do this on the rec path just about as well. It's pretty funny that my intervals averaged right on target (3:13:25) since I could not see the time at all; just guessing, running at about 85 or 90 percent. It's also a bit surprising that the last two intervals were faster than the first. They were certainly more painful.

Legs were in pretty good shape, considering Saturday's run - just a bit achy at first. I was only supposed to do a 1 mile warm-up, but wanted to get them good and loose before bringing the speed. That seemed to work; by the first interval there was no pain at all.

FIRST Long Run - 18 miles

18.01 miles (target 13 @ 8:30) (Garmin link)
2:30:38
8:21/mile pace

Today's FIRST training goal was 13 miles at an 8:30 pace. Started from home, taking it easy. I've had some difficulty with the longer runs lately, so tried not to exceed the 8:30 target pace to begin with. Got down to the start of the rec path at 2.35, then continued on, and did the loop in the reverse of my usual direction. That way I would hit the place where I've had to stop a number of times on the first half of the run. Hit the 8 mile mark after crossing the Falls Bridge and was feeling very good, so I picked up the pace, and did the next 5 miles at 8:08/mile. Hit thirteen back at the start of the path. Was still feeling well enough that I decided to turn around, and ran two more miles, then returned, making 17. Left the path towards home and reached the bike store at 18. After stopping to shop for some allen wrenches, I started to run the last mile and a half home, but after a few steps, realized that 18 was enough for today. Legs were feeling beat up, and I want to be OK for speed work on Monday.

It feels good to have a new distance record, and to have broken the 15 mile mark for the first time since my previous longest run, 15.5 miles back in October. Now I can breathe a little easier about the next two long Saturday runs, which will be "only" 15 and 17.

FIRST Tempo Run - 7.12 miles

Garmin Link
2 miles easy,
2 miles @ 7:14 target (7:03 actual)
2 miles easy
1 bonus mile easy

7.12 total
57:32
8:05/mile average pace

Took the long way at an easy 8:30 pace to hit the rec path at about the 2 mile mark, then sped up to exceed the target pace of 7:14 for two miles (6:56, 7:09). Turned around and resumed an 8:30 pace for the final two miles. Walked for five minutes and stopped at the bike store to pick up some inner tubes, then jogged the final mile back to work.

For cross-training, last night I went to the pool after dark and swam 2000 meters in 45 minutes before they closed. I could feel Monday's intervals in my legs. But by today's run there was very little soreness left. Now I plan to take two days off running - will do more swimming Thursday and Friday - before a 13-miler Saturday morning.

FIRST Training: Day 1 - 6 miles

Garmin link
- 2 mile warm-up
- 3 X 1 mile @6:41 target; 1 minute rest interval

     mile 1:  6:04
     mile 2:  6:25
     mile 3:  6:59
     (average 6:29)

- 1 mile cool-down

Today is exactly five months before the NYC Marathon, with the Philadelphia Marathon three weeks later. I am starting the 16-week FIRST marathon training program, with target paces and distances specially designed to get the 45 to 49-year old gentleman to Boston next April. It consists of only three running workouts a week; one day of speed intervals, a tempo run, and a long run (13-20 miles). In addition it advises cross-training another two or three days a week. I swam 3000M yesterday, so got a little x-training in early.

This was the first time I used the Forerunner for an interval run, and it worked great, except that I could not see my times until afterward. So I was running blind - could not tell whether or not I was hitting the 6:41 target. As it turns out, I ran the first mile way too fast and the third mile about 20 seconds too slow. But the average (6:29) was comfortably faster than the target.

The speed work was tough, but that's not too surprising since I haven't focused on it before. I'm looking forward to the tempo run on Wednesday, but am apprehensive about the long runs. The first 20-miler is at the fourth week!

Last Lunchtime Run? - 12.3 miles

10.15 plus 2.15 miles (Garmin links here and here)
1:22:59, 17:xx
8:10, 8:18 pace

Was going to try to break that 12 mile barrier today, and aimed for 13, which would be the Falls Bridge loop from work without the Girard Avenue shortcut past the zoo. Was doing pretty well until about the ten mile mark, which was on the long treeless stretch along the West River Drive before it crosses the river back to the Art Museum. Stopped at 10 miles, then walked across the bridge, just like last weekend. Ran another 2 miles to get back to work.

Although I don't like stopping, I don't feel too bad about it. This makes 34 miles for the week, which is a lot for me. The weather felt hot and sticky, although when I checked weather.com, it said only 75 degrees and 72% humidity, which is not terrible. I think it is time to move my running to the mornings before work.

Will take the weekend off and do some swimming, and start the FIRST training program with some track work at Franklin Field on Monday. I think the track work won't be too bad to do at lunch until it gets really hot. Not sure if the track is open early.

Suffering Optional - 11.32 miles

11.32 miles (Garmin link)
1:31:39
8:05 pace

Went out with few expectations yesterday; Chris couldn't run, so I did not set a distance goal. Kept a comfortable pace, which was around 8:10 for most of the run. I'm thinking more and more about why the longer (>12 miles) distances are so daunting for me. I think it is largely a mental thing; a combination of performance anxiety and giving in to overthinking my physical state.

One thing that Huraki Murakami said in What I Talk About When I Talk About Running is, "Pain is inevitable; suffering is optional." It's not an original insight, but it can be very useful. When running for miles it is easy to let my mind get fixated on some aspect of discomfort until it is blown out of proportion. During this run, whenever I started thinking about fatigue or pain, I tried to stop myself and take a real, objective inventory of how I was feeling. When I do this, I am almost always surprised to find that I am actually feeling pretty fresh, wind is sustainable, discomfort is generally at a pretty low level.

I went out close to Hunting Park, the 5.75 mark - calculating that 11.15 would put me at 1,055 miles. I've noticed that I usually start to speed up, or at least increase my effort level past the sustainable point, for the last 3 or so miles. Tried to hold that back today, and concentrate maintaining good form instead. I suspect that I sometimes get sloppy trying to go all out the last few miles and cause extra wear and tear on my legs.

Summer Will Be Tough - 11 miles

10.01 plus 1.01 (Garmin links here and here)
1:21:28, 7:17
8:08, 7:17 pace

Was trying to get a long run done sometime this weekend, but it turned out to be harder than I would have liked. Started from home Saturday morning, but gave up after a mile and a half - legs were very tight and not loosening up even at a slow pace. Felt like I was hurting them. Swam 2K on Saturday and again on Sunday, and tried again for a long run this morning. Had my eyes on a 16-miler, which would have been my furthest by half a mile.

Weather was a little warmer than I would have liked, and very humid - 98% when I left the house. Biked down to the path at Chestnut Street. Planned to do the loop route to the 8 mile point then double back. Lost my resolve about a quarter mile after turning around at the halfway point, and decided to just do the simple loop. Stopped at 10 miles, then ran the final mile at a faster pace (7:17) back to the bike. Think I have mental difficulty keeping on track after the 10-12 mile point. Maybe some dehydration is kicking in at that point, and carrying water would help.

Finding Sustainable Pace - 7 miles (1,031 total)

6.76 miles (Garmin link)
53:06
7:51 pace

Ran with Chris today, and he set the pace just a little faster than Monday's run. It is interesting how a relatively small change in pace can affect my ability to sustain. We turned around at about 3.5, and I had to slow the pace substantially at the 6 mile mark as we left the rec path - I was about spent. Monday I still had energy at the 12-mile mark and was running only about :10/mile or less slower for most of the run. There are other variables, too, but it seems that once I hit a pace where I'm starting to suck air or straining, it depletes my energy pretty quickly. But I do think runs like today's will help my to push my comfort pace a little faster.

Graduation Day - 12 miles (1024 total)

12.32 mile (Garmin link)
1:38:01
7:57 pace

Wanted to avoid the congestion on campus caused by graduation today, so took my old route to 38th and Market before heading west down to the rec path. Feeling a bit more well-rested today so was able to make better time and go a little farther than on Friday. I'm learning that being rested make a huge difference in my perception of energy expended. I also tried focusing on leading with my trunk and letting my legs follow, and keeping my legs relaxed.

LSD Run - 12 miles (1,012 total)

12.01 miles (Garmin link)
1:43:01
8:35 pace

Long Slow Distance run today - the FIRST marathon training schedule will have one of these every week - varying from 13 to 20 miles, beginning at marathon target pace plus 30 seconds (8:30 for me). I wasn't quite there today; had to stop at 11.25 miles and walk a while before picking it up again for the last 3/4 mile. Weather seemed hot and sticky, but it was really only in the low 70's. Guess I'm just not acclimated yet. Won't run again till Monday, unless Doug wants to, but must spend some time going over the ChiRunning material this weekend.

Mile One Thousand - 7 miles (1,000.26 total)

7.78 miles (Garmin link)
1:01:07
7:51 pace

Chris and I ran the usual route this afternoon - aiming to just break my 1K mark. Feeling a bit less tired than Monday; we ended up going farther at the same pace. Nice weather; just starting to get warm but still with a cool breeze. More rain coming for the weekend.

Glad to have passed this milestone. I don't know if I would have kept running with the same regularity if not for the goal. I'll have to think about a new goal now. Maybe I'll see what my mileage has been so far for 2009 and come up with a goal for the calendar year. Would 1,500 miles be doable?

On second thought, it might be best to pay less attention to overall mileage, and instead concentrate on marathon training. I would like to complete in at least the Philly marathon next fall - New York if I can get in, and if things go really well, Boston next April.

Fast 6 with Chris - 992 Total

6.01 miles (Garmin link)
47.01
7:49 pace

Ran with Chris today, which made it easy to keep the pace below 8:00. I do have to be careful to keep concentrating on my form - posture, leaning from ankle, relaxing lower legs - shin splints are threatening to come back. Weather in 60's but lightly overcast, so not too hot.

Run for the Cure - 5k (986 total)

3.12 (Garmin link)
22:46
7:17 pace

Barbara, Doug and I biked down to the Art Museum for the Susan B. Komen Race for the Cure 5k this morning. Sunny and beautiful, although very windy. It was a huge event with lots of walkers and slower runners, so we weren't able to really start running until half a mile in. Even then, it takes me a mile or so to get to speed. Mile splits were:
8:15
7:02
6:45

Doug's pace was 8:19 - he was slowed down at the beginning too - and Barbara came in a few minutes later. This was her first race.

Run, Interrupted - 8 miles (983 total)

6.1, 2.01 miles (Garmin links here and here)
48:00, 15:41
7:52, 7:49 pace
76 degrees, 45% humidity

Started out hoping to do 9 miles in under an 8:00 minute pace, but could feel that I was more tired than Wednesday, plus feeling the relative warm temp and humidity. The rec path was crowded with people, preparing for a regatta - so had to do a lot of dodging and running off path. Turned around at 4.5 and stopped at 6, when I returned to the Art Museum. Crossed back over the Spring Garden Street Bridge, then resumed running. It was very hard to get the pace back under 8:00 for the first mile of part 2, but then seemed to get a second wind to make up a second mile to finish the run.

This brings me to 28 for the week, plus possibly another 3 tonight with Doug and Barbara. We are running a 5k race on Sunday - first race for all three of us together since the alumni race last fall.

Falls Bridge Loop - 11 miles (975 total)

11.00 miles (Garmin link)
1:26:32
7:51 pace

Looped down the rec path to Falls Bridge, then back on West River Drive to the cutoff by the Philadelphia Zoo, and back to campus through Powelton Village. Managed to keep a pretty consistent pace - all mile splits but two were within 10 seconds of 7:50. That was a little harder to do during the first mile and last 2 due to running on city streets and having to dodge or pause for traffic.

I am almost finished reading Chi Running, but have yet to actually do most of the exercises. They mostly consist of doing some yoga or tai chi style poses, while trying to develop a "body sense", or memory, of each one, so that you can adapt your running form to incorporate them. There are also a lot of warm up and loosening exercises that I can try to add into my routine.

Happy with my time - tried to remember to remain relaxed throughout, and only pushed a little at the end to keep the pace under 8:00. This approach has worked pretty well to avoid shin splints for the past several weeks.

Broad Street - Best Race Ever! - 10 miles (964 total)

10.03 miles (Garmin link)
1:12:04 (1:12:00 chip time)
7:11 pace

Rainy this morning - threw on an old sweatshirt and caught the trolley instead of biking. Made it out to Broad and Olney in 35 minutes. Rain let up, and left perfect running weather - mid-50's and overcast. Had about 45 minutes to stretch and warm up. Much easier getting out the gate this year. For the first time, runners were assigned corrals, and start times were staggered. With 26,900 runners, this made the first mile much faster than last year's - 7:07.

Tried to concentrate on form and keeping sustainable respiration and effort level. Each split surprised me - it was not difficult to keep a consistent 7:10-20, which was faster than I had planned. Easily surpassed my goal time of 1:15 (7:30 pace) and beat last year's time by nearly 10 minutes. Mile 10 was the fastest at 6:49.

Chris and I finished within a minute of each other. We must have been yards apart through most of the race, but I didn't see him till after the finish. My old running mentor Raymond finished a minute ahead of me. Talked to old colleague Alan before and after the race - he beat his target 6:30 pace substantially and had a finish time of 1:02. Scott ran, but I didn't run into him. Saw a few other acquaintances along the way. Looked up at one point and saw Governor Rendell cheering us on - he was right in there with the rest of the hoi polloi.

Now, three hours after the end of the race, I feel no indication of injury. Hoping to be no more than a little sore tomorrow.

[Photo from Broad and Wharton in South Philly at about mile 7 courtesy of my buddy Tony Robertson, who was there to see his son Cole, 15, do his first 10-miler in 1:35! I'm the guy in the center with the horizontal red stripe across his back.]

Ready for Broad Street - 11 miles (954 total)

11.27 miles (Garmin Link)
1:30:27
8:01 pace

After Monday's ignominy, I really felt in need of a confidence-builder today. Fortunately, the weather cooperated, and was overcast and in the mid-50's - more than 30 degrees cooler than Monday! Chris and I started out together while we chatted and I kept half a mind on form. At 3.5 he turned back. I decided to continue on and turned around at 5.5, a couple of hundred yards past Strawberry Mansion Bridge. At this point, I was concentrating on form, relaxing, letting my core lead, and legs just relax and go along for the ride. Pushed the pace a bit at 8 miles, with the idea of beating last year's Broad Street time at 10 miles. Hit 10 at 1:19:23, which I think is almost two minutes faster than last year's time. Mile 10 split was 7:11!

Took it easy the last mile back to work. Now I have 20+ miles for the week, and can just do some easy jogging with Doug between now and the race Sunday.

Twilight Jog with Doug and Barb - 4 miles (942 total)

4.02 miles (Garmin link)
37.01
9:12 pace

All three of us went out to the park as the sun was going down and the air was starting to cool. Doug and I went one direction and Barbara took off in the other so she could run at her own pace. This way we also got to exchange high fives as we passed each other every half mile or so. Doug peeled off at 3.1, and I increased the pace for the last mile.

This slower run was another chance to concentrate on form. I remembered one more piece of advice - pivot hips slightly around the axis of the spine - and that made it that much easier to relax the legs and arms and let them follow me leaning forward. By the end of the run I felt I was just starting to pull the pieces together. However, I was starting to feel a little of the shin splints coming back by the end. Hopefully a rest day tomorrow will take care of that.

Too Hot to Trot - 7.5 miles (938 total)

6.08 miles (Garmin link)
48:29
8:00 pace

1.5 miles
13:32
9:01 pace

Started out with Chris today with the bright idea to get a last long run in before the Broad street run on Sunday. I was hoping to do the 11-mile river loop at an 8-minute pace, then take it relatively easy the rest of the week. The plan might have worked out had the weather been cooler. As it was, I had to stop after 6 miles, walk for a while, then run another mile and a half. We are in our third day of high-eighties, low nineties heat, and that seemed to make a huge difference. At least we were keeping a good pace - miles 3 through 6 were all under 8 minutes each.

I was also trying out some of the form advice from Chi Running. Keeping a good posture, lower abdominals holding back straight, legs relaxed - not pushing off with balls of feet, but instead leaning from the ankles and letting gravity move me forward. A lot to be mindful of until it becomes habit. It did seem to allow me to go faster with less effort, and I have had less leg pain. (I've also been doing more slow jogging with Doug, and that could be helping too.)

Doug's First Four-miler - (931 total)

4.00 miles (Garmin link)
38:32
9:38 pace

Felt like the first day of summer today - it's now 85 degrees and muggy at 6:30pm. Our highs have been more in the fifties than sixties up till today.

Doug and I left the house about 9:00 this morning and biked down to the river path. Penn Relays runners and spectators were everywhere on the way down, converging on Franklin Field. We parked below Chestnut Street and ran out 2 miles - to the Girard Street bridge - and back. The warmer weather was tough on Doug, and we had to slow down to a trot to make it through mile 3. He took the last half mile at a full run, and again, I had trouble accelerating to keep up with him.

Rec path was crowded - the usual warm weather Saturday runners were joined by packs of Relay runners from all over the East. Saw runners from Duke and many different high schools.

Penn Relays (Slow us Down) - 6 miles (927 total)

6.01 miles (Garmin link)
48:28
8:04 pace

Ran with Chris today. Had to run through crowds of high school and college runners to get through campus and down to the path, which slowed our first mile down to 9:20. This is Penn Relays weekend, and campus will be crowded until next week. After that we started with an 8-minute pace, and ran a bit faster every mile (follow the link for the splits.)

Wednesday I made some small adjustments to how I work my legs after flipping through Chi Running. (Basically, trying to relax everything below the knee - let the ankles follow through, dont push off with toes or balls of feet.) Today I had some new muscle soreness in my legs, but much reduced leg pain (shin splint and joint type pain.) I'm knocking on wood, and hoping that making some refinements to my form is helping.

Warm and beautiful - think it is supposed to reach the 80's tomorrow!

Training With Doug - 3 miles (921 total)

3.35 miles (Garmin link)
29:16
8:44 pace

Another jog after work with Doug. He was a little sore from yesterday, but we started slow, and will take two days off before trying four miles on Saturday after a bike ride. Doug really sped up the last half mile - I had some trouble accelerating to keep up with him!

Slowing Down - 7 miles (918 total)

7.65 miles (Garmin link)
1:03
8:15 pace

Ran with Chris at lunch today. My legs were feeling tender, and I was not able to keep up the pace like Monday. But we went a little farther. I was feeling pretty rickety by the end. Hope I can do another slow three miles with Doug after work.

Got ChiRunning from Amazon yesterday on Hallie's friend's recommendation. It looks very interesting - thumbed through it last night. Lots of technical advice about posture, stance, etc. Will dig into it tonight before bed.

Run for the Border (with Doug) - 3 miles (910 total)

3.31 miles (Garmin link)
28:46
8:42 pace

Doug's training run; three times around the park, then, since Barbara is working late tonight, a few more blocks to our favorite Mexican takeout place, MexiCali for burritos.

For Doug, the plan is to do another three-miler tomorrow, then bike down to the rec path Saturday and try for four.

Next Year in Boston - 6 miles (907 total)

6.41 miles (Garmin link)
48:33
7:34 pace

While sitting through our 90-minute developers' meeting this morning, Scott was getting updates on his iPhone on his friend Jay's progress in the Boston Marathon. Not long after the meeting, Scott got the finish time - 2:56; a 6:46/mile pace!

While I won't get close to a time like that in this lifetime, I still have a slim hope of qualifying for Boston next year. I would have to do under 3:30 (8:00/mile pace) in either the NYC or Philadelphia marathons. According to the charts in the FIRST book, my 1:40 finish in the half-marathon last year should theoretically translate to a 3:30 marathon. Of course I don't know if I could still do a 1:40 half either - might have just been a good day.

Today was one of those days that makes me feel still in the running, however. Chris came out, and I think we both felt strong. After an 8:29 first mile, all the rest of the splits were under 7:37. We got faster each mile. I might have gone a few miles farther, but am planning to do another 3 miles with Doug after work.

Clean Air Council 5K - 3.1 miles (900 total)

3.16 miles (Garmin link)
22:25
7:06 pace

Doug:
3.15 miles
25:17
8:00 pace

Gorgeous spring day - Doug and I biked down to the Philadelphia Museum of Art for the race. That's Doug stretching with the Museum in the background.

We both got off to a slow start - we were near the back, and it took a while to work through the scrum. According to the results, there were about 700 runners. Saw my old friend Raymond - who started me running again two years ago - near the front of the returning runners. I think he got 2nd in his age group. I was in 9th place for the older guys.

Very proud of Doug. He wants to keep running, and to increase his distance. I'm thinking we'll work on the training schedule Raymond recommended for the Philadelphia Distance Run 2 years ago. It starts with 3X3 mile runs/week, which we just did, and slowly builds from there. There's another 5K race on May 10th in which we might be able to run on the Penn Med team.

Broke 900 today!

Finally Spring? - 9 miles (897 total)

9.02 miles (Garmin Link)
1:12:01
7:59 pace

Got Chris out for a run for the first time since December. He has been concentrating on some pretty challenging biking on the weekends. Chris kept a little faster pace than I've been running, and after we parted ways at the 3 mile point, I tried to keep it up. I think this is my first long run so far in 2009 under an 8:00 pace.

It was beautiful down on the river after two solid days of rain - temp closing in on 60. Lots of people on the path, even on a weekday.

The run felt good, but it is sobering to think that my goal is to be able to run this pace for three times the distance by November. Hmmmm....

Rainy 5K with Doug - 3.1 miles (888 total)

3.1 miles (Garmin link)
27:24
8:50 pace

Undaunted by the rain and cold, Doug and I did another training run for Saturday's 5k. Doug was much improved from Monday, and beat that time by over a minute. I think on Saturday he will bust this record as well! As on Monday, we left from home and ran three times around the park, plus a detour to make 5k exactly.

I'm aiming for a 9 mile run tomorrow, to make 900 on Saturday.

5K with Doug - 3.1 miles (885 total)

3.1 miles (Garmin link)
28:32
9:12 pace

Practiced with Doug for the Clean Air Council 5k this weekend. Doing this race was Doug's idea after he saw a flyer for it lying around the house. Today was the longest run he has done to date, and I was proud of him. We took it easy for the first two miles, then did the last in 8:53. We plan to do another run together Wednesday before the race on Saturday.

No Forerunner - 8 miles (882 total)

8 miles
1:08
8:30 pace (estimated)

No space-age gadgets today since I left the Forerunner at work. Based on time and landmarks I did 8-8.5 miles - from home out 43rd to Market, then down to the path at Chestnut, backtrack to the start of the path, then out around the parking lot in back of the Art Museum at the 34 minute mark. Then the same route home, plus a couple of blocks extra to make 68 minutes. Confident I was doing at least an 8:30 pace, since I think the distance was more like 8.5.

Beautiful spring day, low fifties, with lots of runners and cyclists on the path. I can still feel the right shin a little bit, so I'm paying attention to that. Hoping to do two more 8-milers this week, then break 900 miles with a 5k race with Doug on Saturday.

Testing the Waters - 6 miles (874 total)

6.06 miles (Garmin link)
50:56
8:24 pace

April 2, 2009:
6.5 miles (Garmin link)
56:28
8:41 pace

The Kangoo Jumps had been my last hope to take some of the wear and tear off my legs and allow them to heal up. It wasn't very successful. The following day I had bad brand new pain in my left achilles, quite sore thighs (maybe from the weight of the boots) and C-shaped blister about the diameter of the bottom of a can of soda on my ankle. I think I was not getting a lot of compression, and will adjust the springs if I use them again.

I tried another run two days after the Kangoo run, and scrubbed it after about half a block. Decided to take some significant time off and let everything heal, hopefully once and for all.

After 17 days, I did a 6.5 mile run around the neighborhood a week ago and didn't bother to blog it. Was still having some shin-splinty pain in one leg, so did not run again until today. Today was near painless, although I tired out after six miles - possibly because I only ate a banana for breakfast. But shorter mileage might be a good idea for a while - and maybe I'll get out again over the weekend.

Kangoo Jump - 10.5 miles (861 total)

10.53 miles (Garmin Connect)
1:26:02
8:10 pace

To the amusement of my friends in the office, the Kangoo Jumps arrived on Friday. (I did not spend $300 bucks on them. Easily found a brand new pair on eBay under $60 delivered.) I had to try them out a little in the office. They do seem to cushion your impact quite a bit, but they are funny looking, and put you 6-8 inches off the ground. Left them in the office over the weekend.

Was quite sore all weekend, and my left knee was bothering me quite a bit for the first time. Almost took today off, but thought this might be a good test for the kangoos. Managed to strap them to my bike and rode down to the path at Chestnut Street - did not want to have to wear these crazy things through traffic.

Started out aiming for 4 or 5 miles, but ended up doing the whole loop plus a little extra to make 10.5. The kangoos were uncomfortable the first mile and the last mile, but not too bad in between. It required more effort to keep the pace up, and the extra weight was noticeable, but I was able to maintain a longer, runner's stride - something that normally causes too much pounding on my legs. We'll see how I feel tomorrow. If wearing these one or two runs a week allows my legs to recover better, it will be a worthwhile experiment.

Friday the 13th - 8 miles (851 total)

8.07 miles (Garmin Connect)
1:07:22
8:21 pace

Shorter and slower run today - from work out to the 91 marker just before the Girard Avenue bridge - since legs were hurting from the two long runs earlier in the week. Just wanted to break 30 miles for the week and 50 for the month. Colder today - mid 30s - but sunny and nice.

I've been reading this book that Barbara got me for Christmas. It recommends only 3 runs a week (1X speed work at the track, 1X faster paced medium length run, 1X long slower run) mixed in with at least two days of cross-training (biking, swimming.) That's similar to what Dad has recommended for a long time, and might be easier on my body. I might start with this method mid-April when I should be within 100 miles of my target.

Adjusted Loop - 11 miles (843 total)

11.35 miles (Garmin Connect)
1:33:03
8:11 pace

Same route as Monday, except that I went straight down to the rec path at Chestnut Street instead of running through town to join the path at the Art Museum. This added about a quarter mile. On the way home, I cut up Powelton to 38th, which made it a true loop - no ground covered twice. Felt very good considering the long run Monday; pace felt a bit faster than it actually turned out to be. If my legs hold up, might try this again on Friday, but in the opposite direction.

At Scott's suggestion, I finally figured out how to set the Forerunner to record mile splits, so you can see mile by mile times if you click on the "Splits" button at the Garmin link.

East Falls Loop - 11 miles (831 total)

10.95 miles (Garmin link)
1:30:43
8:17 pace

Tried the shortest route possible from work out to the East Falls bridge and back. Ran through the Penn and Drexel campuses and the Powelton Village neighborhood and across the Spring Garden Street bridge to the Art Museum. At this point I met up with my usual route on the rec path (but at 1.7 miles instead of 3.0) and got to the Falls Bridge at 5.9. Crossed the river and returned to work via West River Drive, and the Sweetbriar cutoff near the Philadelphia Zoo (9.0 miles).

This route is a bit slower going because a lot of it is on surface streets, and there are some less than pedestrian-friendly spots where you sometimes have to wait for traffic. You could do more of it on the rec path, but I think that would add about 2 miles to the distance. Still, it always feels like an accomplishment to do the "loop".

Loaded data to Garmin Connect, now that it is supporting Macintosh. Managed to upload good data for Thursday's 12-miler as well as today's.

March Thaw - 12 miles (820 total)

12.00 miles (Garmin link)
1:38:33
8:13 pace

Sun was out and a bit warmer Thursday, so took a longer run after three days off. Have found that if I start from right outside the John Morgan Building and hit both 38th Street and Market Street before descending to the path at Chestnut Street, I usually hit the following landmarks at almost exactly these points:

2.00 - Beginning of Schuylkill rec path (backtrack from Chestnut)
3.00 - Circle in path at detour to West River Drive
3.50 - "Start" mark in front of Boathouse Row
6.00 - Strawberry Mansion Bridge

Beautiful weather - low 40s, and it will get warmer through the weekend - up to 67 on Sunday!

Took the readings above from my Forerunner. Had some trouble uploading the data to Motionbased. It had me running from here directly across the Atlantic to the Russian/Mongolian border and arriving in May, 2027 (an extremely slow pace, as it turns out.)

UPDATE: Managed to upload the data and provide a link via Garmin Connect.

Beating the Snow - 8.5 miles (808 total)

8.5 miles (+/-.25) (Motionbased link)
1:13
8:30 pace

Decided to run today ahead of schedule because of a big snowstorm expected overnight. I'll be lucky if the streets are clear enough to run again by Wednesday. Took it slow; wanted to get 8 miles in and take it easy on the legs. Ran from home out nearly to the Girard Street Bridge, then back to work, where I stopped to use the bathroom. Forerunner wasn't fully charged and it conked out at the 7 mile mark, just as I reached the end of the rec trail on the way home. This route is so familiar now that I am pretty confident in the 8.5 mile estimate.

800 Miles, Just Barely - 6 miles

5.73 miles (Motionbased link)
44:08
7:42 pace

This week has been a struggle for some reason. I think I started too fast today, knowing that I only had to do 5 and half to reach my goal for the week. Did the same route as Wednesday, but by four miles was feeling like throwing in the towel. As soon as I had safely passed my goal for the week (and month) I stopped and walked the last three quarter mile back to work.

Hard to believe that a month ago I was routinely doing twice this distance without much trouble. Hopefully this is just a phase that will pass, and not old age suddenly descending. On the bright side, even after slowing down for the second half, this is the fastest pace I've maintained in quite a while.

6 Miles, 7 Bridges (794 total)

6.61 miles (Motionbased link)
52:26
7:56 pace

Was tired and feeling a little under the weather today, but forced myself to go out anyway. The weather was nice - sunny and close to 40. Weather might reach 60 by Friday. Right calf throbbing by the end of the run. It doesn't seem tender any particular place, just generally painful. Ran to the circular parking lot behind the Museum of Art. Noticed for the first time that the route from the start of the rec path to the Art Museum goes underneath seven Schuylkill bridges. Funny that in all this time I had never thought to count them. Trying to keep the pace under 8:00.

Plodding - 7 miles (787 total)

7.46 miles (Motionbased link)
1:04:36
8:39 pace

Slow run, quite windy, and made the mistake of eating a big bowl of black bean soup with cheese and crackers about two hours before. Did not feel like running, but wanted to get seven miles in so that I wouldn't feel pressured to do longer runs later in the week. Went out to the Stone Age statue on Kelly Drive (which, until I looked it up just now, I always assumed was Sacajawea.)

Eight by Eight - 8 miles (780 total)

8.12 miles (Motionbased link)
1:03:32
7:49 pace

Goal today was eight miles at an 8-minute pace, and I made it, but had to speed up considerably for the second half of the run. Was slowed down by heavy wind, but it was sunny and pleasant, even with the temp in the upper 20s.

Almost decided to pull the plug on running today when my right leg was hurting climbing the steps to the office this morning, but decided to do at least a few miles. By 11:00, and with the help of some ibuprofen, the leg felt much better. Won't run again till Monday. Now I have a week to do the remaining 20 miles to make 800 by the end of the month.

Filled out the application for the New York City Marathon this morning. It is on 11/1, three weeks before the Philadelphia Marathon on 11/22. Getting a spot in NYC is not a sure thing; your application goes into a lottery. If I do have the opportunity, I would like to do the New York Marathon carefully, just to get one under my belt, then do the Philly Marathon for speed and try to qualify for Boston - although that is looking less and less likely. In my age class, I would have to keep an 8:00 pace. That looked within reach when I did the half-marathon at a 7:38 pace, but my improvement has leveled off since then. Still could happen though.

Windy and Wet - 9 miles (772 total)

9.25 miles (MotionBased link)
1:15:53
8:12 pace

Rough run today - windy, blustery, rainy; temp in upper 30's. Legs were hurting more than Monday - about a 6 on my imaginary 10-point scale. Felt like I was breathing harder even while going noticeably more slow, but could not speed up much. Some days are just more difficult than others.

I think I've reached a plateau in terms of distance and speed. Haven't made any real progress in a couple of months, and in fact have slowed down. Hopefully my leg issues will resolve themselves before long and I'll be able to make some improvement in the spring. Once I pass the 1000-mile mark I will feel more free to vary the training and not focus so much on racking up the miles.

Presidents' Day - 10 miles (763 total)

10.26 miles (link)
1:21:25
7:56 pace

Took a vacation day and stayed home with Doug. Ran from home down to about a hundred yards past the rock climbing spot in the photo. (Took the photo from a web site) Cooler - in the 30s, I think - but the sun is starting to warm up. Legs hurt at about a 3 or 4 out of 10.

Three Quarters There - 9 miles (752 total)

9.25 miles (link)
1:16:00
8:12 pace

Windy, overcast, temp in the low 40s. I think this is the highest mileage week in a couple of months. Very happy to exceed my goal of 25 miles, and to cross the 750 milestone. Leg hurt only about the same as yesterday, which was a relief, because it was aching bad last night. (I picked up Doug at school after his 8th grade dance, and Jacky, who gets nervous around kids, slipped off her leash. I had to chase her down for a couple of blocks, and my leg was throbbing the rest of the night.)

Will take the weekend off, and hope to do about the same distance for the next two weeks to break 800 by the end of February.

63 Degrees - 9 miles (743 total)

9.02 miles (link)
1:12:44
8:03 pace

Another beautiful, unseasonably warm day. Lots of people running, strolling and biking on the rec path. Right leg was hurting, but loosened up after the third mile. Was warm enough to work up a pretty good sweat even in shorts and t-shirt.

Sunny run to Fountain Drive - 9 miles (734 total)

8.92 miles (link)
1:10:56
7:56 pace

First run in a week. Last week was pretty messy with snow and ice that all melted in a beautiful 60 degree day yesterday.

Legs were not completely pain-free after a week off, but not too bad. I'm hoping to do 3 8-milers this week and for each of the next 3 weeks to break 800 by the end of the month.

Beautiful weather today, though not as warm as yesterday - at around 50 degrees I'm not complaining at all.

Warm for a Change - 11 miles (725 total)

11.46 miles (link)
1:31:43
8:00 pace

Sunny and low 50s today - an unexpected surprise to start February, which I think is usually the worst weather month for Philadelphia. If we get a good snowfall, it is usually in February, and often we will have ice and hard frozen slush on the ground for most of the month.

Leg was not hurting walking today, but found that once I started running it was still sore. Might wait till Thursday to run again, then strictly keep myself to 8.5 miles, so that I can get 20 for the week, but still give the leg an opportunity to heal.

A Little Icy - 11 miles (714 total)

11.35 miles (link)
1:33:36
8:14 pace

Yesterday was too slushy and rainy to run safely, but today was sunny and the sidewalks were mostly dry. The path was in pretty good shape except for a few shady parts near bridges, and the very end of the path, where it had not been cleared and was frozen solid slush. Had to tiptoe through a number of places, but had no mishaps.

Legs were feeling better after the extra day off, and I had to cut some of the meandering out of the run in order to keep on the clear pavement, so I went a bit farther today - turning around just past the Strawberry Mansion bridge where I hit 5.75. Ordinarily that would be six miles from work, assuming I take the long way down to the path. I will take 3 days off most likely, then try to get three runs in next week if the weather cooperates. I think January has been the lowest mileage month since August. But I figured that January and February would be tough.

Healing Up? 10 miles (702 total)

10.68 miles (link)
1:26:18
8:04 pace

Took the long way down to the path (1.93), then out almost to the St. Joe's boathouse (5.6). Hit 9.13 back at the beginning of the path, then took a more direct way back to campus and ended up at 36th and Spruce at 10.68.

Felt better than I have in a while; good enough to pick up the pace after 7 miles. This mid-20's temperature is not bad at all. With no wind it was perfectly comfortable. Pace is a little slower than what I was doing before the first of the year. Hope to get through this latest bout of leg pain and pick up the pace again, and/or do some longer runs again.

Fountain Drive - 8.6 miles (692 total)

8.59 miles (link)
1:09:40
8:06 pace

Perfect running day; mid-forties and sunny with no wind. Could not enjoy it, though, since my right leg was aching badly. Wanted to quit at about mile 3, but kept it up mile by mile after that. Went nearly the same route as Wednesday, but about half a mile farther down the path. Had originally planned to do 10-11 miles today.

Shox Blisters - 7 miles (683 total)

7.34 miles
58:57
8:01 pace

Somehow this felt like the first real, unremarkable regular run in several weeks. Temp was cold but sunny, about 23 degrees when I left, but not uncomfortable with long sleeves, gloves and earband. Since the recent round of trouble with my legs, I realized that my current shoes had passed the 500-mile mark. Hardly seems possible; I still think of them as "new."

So today I went back to the Nike Shox that I bought back in August, but have used probably only 25 or so miles. I now remember the reason that I used them so little - they give me blisters. I have another pair of nearly new Nikes at home, so maybe I'll trade them off and see if I can either break in the Shox or toughen up my feet.

The Schuylkill was frozen completely across nearly the whole way, and covered in places by snow. The path was mainly clear and dry, but I did not trust the ramp down to the path from Market Street, so took it gingerly. I always remember those signs out west that say "BRIDGE FREEZES BEFORE ROAD."

Testing Leg - 5 miles (676 total)

Stopped by work (because that's where all my running gear was) and ran out to the Art Museum and back. I still don't have the hang of the Forerunner, since none of the readings made sense (3.5 hours, .43 miles, 8:35 pace). I seem to have trouble uploading the data, too.

My right leg had been bothering me since the last run, so I took all last week off. The weather has been cold - not higher than about 25 until yesterday. Today in the thirties. Some light snow and ice on the ground. Leg was a little tender after the run - ankle, knee, and inside of shin. Will probably wait till Wednesday before trying again. Time to study the Forerunner manual and figure out what I'm doing wrong.

Recuperative Run - 10 miles (671 total)

9.81 miles
1:26:55
8:51 pace

Helped put together sets for Doug's school play this morning, then came in to work. After an hour or so, seeing all my running gear stashed here in the office, decided I needed a run, although still feeling sore and sluggish. The Forerunner was at home, but had the Nike+. Once on the road, decided I would try to do the shortest possible East Falls bridge loop. So went down 34th street past the Philadelphia Zoo, then down West River Drive to the East Falls Bridge (hit 5 miles at the bridge) and back on the familiar Kelly Drive path. Crossed back over the Spring Garden Bridge at the Art Museum instead of continuing on to the end of the path, so cut about 1.5 miles from the return trip.

Jogged slowly - trying to avoid aggravating leg pain. Stopped at about 7.2 for a mile or so, then again at Presbyterian Hospital on the way back to the office. If I had run the whole way, think it would have been 11-11.5 miles. If my legs would ever stop hurting, my goal would be to be able to do this route 4 or 5 times a week at a 7:30-8:00 pace. Was limping and and taking it gingerly today, but usually the only barrier to being able to do this is leg pain.

Making up Time - 11 miles (661 total)

11.01 miles
1:29:17
8:07 pace

Ran out just about to the St Joe's boathouse (5.55 on Forerunner) and back. Quite windy, but not too cold. Still a bit sore from Tuesday.

Had some trouble transmitting the data to Motionbased; I think because I did not stop the run correctly, but instead just stopped a "lap". The route on the link looks correct, but the mileage, speed, time and elevation are obviously all screwed up. The lap time on the watch itself is correct (above).

Forerunner vs. Nike+ - 6 miles (650 total)

6.15 miles
45:00
7:19 pace
(as recorded by the Forerunner)

Distance on Nike+ was 6.12, so at least on this run, the Nike+ was within few steps of the Forerunner.

Had to hurry today to make a "meeting" (Battlestar Galactica), so ran 6 instead of 10, but at a faster pace than usual. Even after 10 days off, I was disappointed to have some pain in my right shin after the run. Iced it right up for about half an hour.