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.

Week Minus 12 - Tempo - 5 miles

Garmin Link
5.25 miles
8:08 pace

Chris came along for his first run a few months today, so we went a little shorter than the six miles I had scheduled. Windier than Monday and no sun.

I've transcribed the Run Less, Run Faster training program I'm using, and it appears over in the right hand column. Maybe I'll figure out some way to highlight the workouts that finish, skip or fail as I work my way to the marathon on 3/28.

Week Minus 12 - Intervals

Garmin Link
7.27 miles
2 miles warmup
3 X 1 mile @6:41 (6:41 target)
2 miles cool down

Cold and windy today - as it has been since Saturday. I'm usually skeptical of "wind chill", but this weekend, with winds up to 30 and 40 mph, made a believer of me. It only got down to the low twenties, but really did feel much colder.

It was 30 degrees when I started my run today, but once down on the river path where the wind was whipping through, it felt like the wind chill adjusted temp of 20. Wore a new Xmas Brooks cold weather top from Mom and Bob, and it was perfect for this weather.

These 1-mile speed intervals are tough. It takes forever for those miles to end when in the process of being winded. So much of this is mental. Just made the target of 6:41/mile, but had to cheat a little - after the second interval I was so winded that I rested three minutes instead of one. Hope that didn't take away too much from the value of the workout.

New Year's Day 10-miler

Garmin Link
10.01 miles
8:30 pace

Did not feel much like running today - I think the Ethiopian takeout that we had for New Year's Eve dinner might have caused some problems. Barb, Doug and I all had some digestion issues today.

Barbara convinced me to go out, and I'm glad she did. The sun came out a little, and the temp was warm enough - about 40 - to leave the gloves at home. It is going to top out at around 30 the next couple of days. The inch or so of snow we got yesterday was nearly gone, but a few icy patches remained that seemed more treacherous for being wet in the sun.

Went out six miles before turning around, but quit after 10 and walked the rest of the way home. I'll get a fresh start on week -12 of the training program on Monday. With luck the track will be open.

Week Minus 14 - Distance (17 miles)

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

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

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

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

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

Week Minus 14 - Tempo (7 miles)

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

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

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

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

Snow... No Running

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

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

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

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

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

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

Week Minus 15 - Tempo (7.5 miles)

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

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

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

Week Minus 15 - Intervals

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

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

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

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

Week Minus 16 - Tempo (6 miles)

Garmin Link
6.5 miles
7:55 overall pace

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

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

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

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

What's Next? - 10 miles

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

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

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

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

2009 Philadelphia Marathon

Garmin Link
26.2 miles
3:27:49 (goal 3:30)

I've been really anxious about this race. Had a hard time getting to sleep last night, but woke up a few minutes before the 5:00 alarm went off, had some oatmeal and Gatorade and locked up my bike at the Art Museum exactly on schedule at 6:15. It was 40 degrees - 10 degrees warmer than last year, when they had to deal with ice on the streets at the water stations.

Found a 3:30 pace group at the lineup, and ran with them for about half the race. That was a big help, especially for keeping the pace under control for the first few miles. The race day excitement, and all the runners, make it hard to judge your pace. The Forerunner helped too - especially the "virtual partner" that tells you where you are in relation to your chosen pace. The Forerunner distance was off from the official race distance by 1% - by the end it said 26.46.

Tony took this pic at about mile 24. He and Amy were there for their son Cole who was running his first marathon too. Cole is 15 and finished in 4:32 - pretty impressive. I wasn't as lighthearted as you might guess from the photo, but was surprised and happy to see Tony and Amy. Tony has run many marathons and has been an inspiration - for fitness and life in general - for years.

Felt pretty comfortable for most of the race. Could feel the right foot a bit - no other problems. The 8:00 pace felt about right. The last two miles were tough - but that always seems to be the case, no matter what the length of the race.

This was a Boston qualifying time, but it turns out that the Boston Marathon registration is closed for 2010. I think I am eligible for 2011 though. Right now I don't feel like thinking about more races anyway.

So glad that this is behind me. It was not the ordeal that I thought it might be - perfect weather helped; sunny and about 50 by the end. The Distance Run in September taught me a lesson about pacing, and kept me careful today.

Week Minus 2 - Distance (Bailed after 3 miles)

Garmin Link
3.06 miles @8:05 pace
Target: 10 miles @8:00

Yesterday morning was still feeling too sore to run - right foot especially. By late afternoon thought I was feeling better, and after a Saturday spent trying to catch up on things in the office, a run seemed like a good idea.

It turned out that I was still hurting, and after three miles of pushing it, decided to bail out rather than risk making it worse. After getting home, the right foot has continued to be especially tender and swollen. Couldn't walk on it barefoot. I think this might be plantar fascitis, although that is usually on the heel and mine is on the balls of the feet. The three middle toes and balls of feet are sensitive to any pressure. Couldn't be gout, could it? ;-)

I've been noticing this - although not nearly as bad as it was last night - for a few weeks, and it does seem to respond well to rest, and it doesn't usually hurt while running after the first mile or two, so I don't think it will keep me from the marathon next week.

Week Minus 2 - Tempo (6 miles)

Garmin Link
6.01 miles total
2 miles easy
3 miles target @7:14 (actual @6:55)
1 mile easy
7:37 pace overall

Rainy and windy - went down to the track with Chris. Didn't mind running at the track on this messy day, but pushing a fast pace for three miles at the track feels longer than three miles on the path. Beat the target time without any trouble. Just one more ten mile run on Saturday, then just a couple of short runs next week. Last run before the marathon (3-miler) should be Wednesday, which will give me three days to rest and heal before Sunday.

Week Minus 2 - Intervals (6 miles)

Garmin Link
1.5 miles warmup
5 X 1000m @4:03 target (actual 4:06)
400m RI
.5 mile cooldown

Chris went with me down to the track today and ran in his Vibram Five Fingers. After the marathon I think I'm going to try that and see if it helps my form & reduces aches & pains.

It was warm (upper 60s) and humid today, and the haze might have interfered with the Forerunner. Had a hard time getting and keeping a signal (which is why Garmin says 5.44 miles instead of 6). But it did seem to work during the intervals - each one was 2.5 times around the track as far as I could tell. My average was a few seconds off from the target - if I had known I probably could have squeezed out a little more speed.

Could feel some pain in the legs, but it is getting better, I think. With mileage going down, I think it won't be too bad for the marathon. Twelve days to go.

Week Minus 3 - Distance (13 miles)

Garmin Link
13.01 miles
1:43:00
7:55 pace
Target: 13 miles @8:00

Left mid-morning after eating only an apple and a banana. Could really feel the difference - will eat two bowls of oatmeal before the marathon. All mile splits were under 8:00 except for #7 @8:22 and 10 @8:02.

Week Minus 3 - Tempo

Garmin Link
6.63 miles
7:19 pace (overall)
Target: 1 mile easy, 5 miles @7:29
Actual: 1 mile @8:03, 5 miles @6:59

Felt very good this afternoon - was able to push pretty comfortably after the first mile, even having to duck through some rush hour traffic. The sixth mile was fastest at 6:29 before I jogged the last 2/3 mile home.

Broke 900 miles for the calendar year today. Won't make 1,200 this year - will be lucky to break 1,100 for 2009.

Week Minus 3 - Intervals (8 miles)

Garmin Link
7.82 miles
1.5 mile warm-up
8 X 800m @3:13 target (3:09 actual average for 2-8)
1.75 mile cool-down

Went to the track yesterday at lunchtime. Legs were aching during the warm-up, but were OK after the first mile. I did not count the first interval in my average - I think the Forerunner had a hiccup, because it was at least 2 and a quarter laps before it stopped me. All the rest seemed to be about right - time was consistent - between 3:07 and 3:12. It still seems uncanny to me that running the speed intervals blind, my times are usually so close to the target.

Schedule is tapering down for the last three weeks. The long run this week is 13 miles, which is so much easier than 20. Aches and pains are relatively under control now. With fewer miles the next couple of weeks I might be in good shape for the marathon. I had been considering not running at all the week before, but that might not be necessary.

Week Minus 4 - Distance (20 miles)

20 miles
Pace: 8:05 through mile 16
Target: 8:15 overall

Yesterday was the last 20-miler before the marathon, and I was apprehensive. Hadn't successfully completed 20 since August 7. Had a bowl of instant oatmeal with raisins and brown sugar - have learned from experience that running the tank empty is no fun.

Weather was cool, overcast and breezy. Ran into Scott at the Art Museum at about mile 4. Looked like he was returning from a run. Completed the loop (12.9) and returned back up MLK Drive (west side of the river). Forerunner battery died just after hitting 16 miles, but I had some warning and was calibrated to the quarter mile marks on the path. Turned back at 17.5 and hit the Sweetbriar shortcut at 19.6. Kept going until I hit the bridge into Mantua just past the Philadelphia Zoo. That should have been between 20.25 and 20.5.

It's hard to tell what pace I maintained for the last four miles, but it did not feel like I slowed down. In any case, I'm pretty sure that since the first 16 averaged 8:05, I made the target of 8:15 overall. I had hoped for an 8:00 pace, but think I was just not rested enough. For these next three weeks the mileage will go down, so I hope to be fresh for the marathon.