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.

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....