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Ciao

A busy week in Europe, but I'm getting in a few runs in between plane flights.

Had a nice mixture of heat and drizzle on my head.

I passed lots of runners and cyclist along this beautiful stretch just outside of Como.

Beautiful!

Hot Blooded

Check it and see!

90F this afternoon. 8:10/mi pace for the first 2 miles with Mike and Bill not far behind us.

Finished out 5 miles in 43:04. About an 8:38/mi over all. It was a fine over all pace consider that it was so HOT. Good thing I took 16 oz of water with me.

Next run might be in Europe. We'll see how the schedule goes the next couple of days.

Cool Change

It was about 60F this afternoon. Ran for 6.1 miles in 53:36. That's an 8:47/mi pace. Not blazingly fast, but it wasn't hard to do as I bounced around mile to mile between 8:30 and 9:00.

It was nice to get in another nice run!

Shadeless

I charged my Garmin watch yesterday, but forgot it today.

Ran with Bill for the first two miles. He made a pit stop. I continued on.

I'm guessing I ran 6 miles +/- a tenth. The last quarter mile I ran hard, but I could have run harder. I ran for around 55 mins.

The temp was in the lower 60s cause it had been raining. I missed the rain.


Hey, I'm not wearing shades!

Take That

The radar had rain about an hour out. I whipped on my running clothes. Out the door I ran.

77F again. humidity 60%.

I had planned for a long run today of 14 miles, but it's going to be 7 instead.

I watched the clouds getting taller and darker as I completed the first three miles. I kept reciting "there's a storm across the valley, clouds are rollin' in...La la la la la la la la, la la la la la."

I got hot again, but I had water.

When I heat up I find myself shuffling along instead of running. I got back into a sub 9:00/mi pace for the last two miles as I stayed ahead of the storm.

I had a few drops hit me, but it might have been sweat. Made it "Back Home Again" in 63:03 for 7 miles.

77 70 7 Sat

77F with humidity of 70%, I was out for 7 miles in my attempt to surpass 40 miles for the first week in 2007.

The plan was to go really easy. I didn't carry any water with me.

Mile 1 = 9:10/mi
Mile 2 = 9:26/mi
Mile 3 = 9:34/mi

Nice easy pace, but I was really sweating by mile three.

Mile 4 = 10:01/mi
Mile 5 =10:33/mi
(I must have been day dreaming)

Mile 6 = 10:01/mi
Mile 7 = 8:01/mi (wanted to see if I had anything left in me)

Done in 1:05:29. VERY hot and sweaty. I was glad to drink some water!

Running 101

Rainy Thursday I headed out with Bill, Mike and Jeff for my final four miles of the month.

At 2.5 miles into our quick stroll I reach my first 100 mile month of 2007!

Zipped along at a nice 8:08/mi pace to complete the 4 miles in 32:57.

I ran 17 times this month avg 6 miles a run. Not bad!

2 1/2 to Go

Mid-80's and humid, Bill and I went for an "easy" 6 mile run. With this being my 4th running day in a row I knew my legs were not too springy.

Mile 1 = 8:32/mi (not bad)
Mile 2 = 8:46/mi (not bad again)
Mile 3 = 9:12/ mi (getting hot)
Mile 4 = 9:44/mi (water break)
Mile 5 = 9:55/mi (traffic & hot)
Mile 6 = 8:16/mi (Woo hoo!)

9:04/mi pace overall in the heat. Perfect!

Two and a half miles left to hit a 100 miles for the month. See you tomorrow!

Five at Five

82 F and I was out for 5 miles as I push to hit 100 miles for the month.

I looked at my Garmin at mile one. Doh, I didn't start. So I started it up within feet of the mile 1 mark. For the next mile I kept thinking about how I won't get credit for that mile when I look back months from now. I was getting hot as I completed miles 2 so I stopped thinking about.

I was heating up by mile 3 1/2. Sweating like a ____ in ____. <-- I know there's some saying that can fit there. You choose!

I finished the 5 miles in an estimated 45:40. Plus or minus 10 seconds.

I was sweaty for the next 40 minutes.

Parched Memorial Day 2007

After a nice 7 mile run yesterday, I had a beautiful 70 F holiday to get out for a long run.

I haven't done this many miles within 24 hours since the marathon in January. I decided that with the reasonably nice quantity of runs I've been getting in the past 4-weeks that my body could withstand getting out on a good 14 mile run today.

I hit the first mile at 8:08/mi pace. Boston is within reach!

I slowed the next 3 miles to an 8:45/ mi pace. Ok, Boston is going to be harder.

I came past the 10 km mark at 55 mins. I was slowin' down a bit, but still a fine pace. I finished my first 7 miles right around 62 mins.

I had my water pickup at the turn around. I was parched since I ran the first hour without water. On I went.

By 8 miles I could tell the endurance training isn't there. My legs were getting heavy. I wasn't able to keep the pace. My breathing was easier 'cause I wasn't goin' as fast. It seemed to be getting hotter out.

Water is gone by 10 miles.

Mile 11 I'm parched again.

Mile 12 I started having thoughts about a Red Bull. Where did that come from? Did I mention that I'm parched?

Mile 13 my shirt is off. No water. It feels about 90F...but it's only 73F. I get to the 1/2 marathon mark around 2:07. It's about survival now. I start making deals with myself about stopping my consumption of bread, cheese and ice cream so I'm not so overweight.

I make the turn for home. The final 1/2 mile. I realize I can finish under 2:15:00. That's not bad for a weekend stroll. Ummm, I can finish under 2:14:00. I'm going faster.

The FINISH -- exactly 2:13:00!

2006 Marathon Training

As May 2007 is wrapping up this week, I'm reviewing how my marathon training unfolded last year. What the heck did I do to take 1 min per mile off my marathon pace?

Here's a summary:

I'm April, May, June I ran without ad hoc. Since I wear a Garmin Forerunner 201, I have a history of my runs. The pre-marathon training "ad hoc runs" were this:

April 2006 - 5 runs for 41 miles
May 2006 - 10 runs for 58 miles
June 2006 - 8 runs for 49 miles

About a 150 miles total over three months avg of 6 1/2 miles a run. From a runner's perspective that's a bit light on the dedication. To my credit, those miles were spread across the US, Japan, China, Singapore and India...and TURKEY! Ok, I did pretty good to have a base of fitness to build from.

In July, Aug and Sept I was focused. I ran about 400 miles during those three months. I avg 10 miles a run. In review I can see that I did NOT run "fast", but I ran long to build endurance. I didn't want to crash and burn in the last many miles of the marathon. The plan worked for my October marathon 9:00/mi pace.

Here are those details:

July -- Date, Miles & Time
7/1/2006, 7.25, 64
7/2/2006, 6.9, 61.5
7/4/2006, 6, 50
7/8/2006, 14, 2:29:55
7/9/2006, 7, 69:14
7/12/2006, 3.1, 25:30
7/15/2006, 14, 2:20
7/16/2006, 8.25, 86
7/19/2006, 4, 34:00
7/22/2006, 15, 2:46
7/23/2006, 9.6, 93:00
7/26/2006, 6, 56:00
7/29/2006, 14, 2:35
7/30/2006, 10, 1:38
-------------------------
Total 125.10 miles

Aug -- Date, Miles & Time
8/3/2006, 6, 55
8/5/2006, 14, 2:33
8/5/2006, 4, 32:30
8/6/2006, 10, 88:38
8/9/2006, 3.5, 30
8/11/2006, 10, 7:30
8/13/2006, 12, 1:59
8/16/2006, 8, 76:00
8/20/2006, 14.4, 2:16
8/23/2006, 9, 78:44
8/26/2006, 14.2, 2:17:14
8/27/2006, 14.2, 2:15:47
8/30/2006, 10, 1:32:35
-------------------------
Total 129.3 miles

Sept -- Date, Miles & Time
9/2/2006, 12.4, 1:46:16
9/2/2006, 1.6, 15:01
9/3/2006, 15.2, 2:23:01
9/6/2006, 12.2, 1:51:55
9/9/2006, 14.2, 2:14:47
9/10/2006, 21.9, 3:27:11
9/14/2006, 12, 1:52:27
9/16/2006, 20, 3:05:00
9/17/2006, 6.9, 59:27
9/23/2006, 6.9, 61:44
9/24/2006, 12, 1:43:00
9/27/2006, 3, 23:57
9/30/2006, 2.2, 19:54
-------------------------
Total 140.5 miles


October 1, 2006 was the 26.2 miles of marathoning in 3:55:37. The remainder of October was a handful of ad hoc runs.

Oct-- Date, Miles & Time
10/1/2006, 26.2, 3:55:37 <<--- marathon
10/4/2006, 3.0, 27:00
10/7/2006, 3.1, 23:54
10/10/2006, 3.1, 23:58
10/28/2006, 9.4, 1:19:38
10/29/2006, 13.8, 2:17:17
-------------------------
Total 58.6 miles

I started a short focused training push in November. As I trained for Disney's Goofy Challenge. I did 5 sessions of back-to-back days of long runs. For example, 14 miles one day followed the next day with 18 miles. I think the concept has some merit, but I should have run more.

Nov-- Date, Miles & Time
11/3/2006, 7.5, 72:00
11/4/2006, 14, 2:20:00
11/7/2006, 4.6, 43:33
11/8/2006, 4.3, 40:16
11/9/2006, 3.8, 37:18
11/10/2006, 3, 26:08
11/11/2006, 4.3, 39:36
11/12/2006, 3.2, 28:40
11/15/2006, 3.5, 32:17
11/18/2006, 14, 2:08:28
11/19/2006, 18, 2:53:43
11/24/2006, 14, 2:07:06
11/25/2006, 20, 3:17:29
-------------------------
Total 114.2 miles

Dec 2006 -- Date, Miles & Time
12/1/2006, 14, 2:08:00
12/2/2006, 14, 2:11:00
12/9/2006, 24, 3:45:37
12/16/2006, 14, 2:10:00
12/17/2006, 20.6, 3:20:00
12/23/2006, 13, 2:01:00
12/30/2006, 8, 1:10:30
-------------------------
Total 107.6 miles


My 2006 training resulted in my Goofy results:

1/6/2006	13.1	2:00:24
1/7/2006	26.2	4:35:36

Sunny Sunday

I went for my 14th run of the month today. It was my reliable 7 mile loop route. Great sunny day with temps in the upper 60s. A nice wind blowing too.

I ran my first mile 8:01/mi with my second at 8:30/mi as I was finding a groove, but still trying to keep the pace moving. Passed the 5k point at just under 26 minutes. The 10k came about 27 minutes after that for 53 mins. Finished off the run sub-60 mins at 58:43.

It felt great to get in under an hour. A confidence booster! I was only 3 mins off my fastest lap ever.

I have a sub-50 min 10k on my goals for this year. It within reach!

Monday 5

Did 5 miles in 43:33 with 77 F temps.

5k

Ran my first 5k in many months. It was a hilly course, but not huge hills. Finished in 24:52. 8:00/mi pace. Considering I did a whole marathon at a 9:00/mi pace last fall, I guess today's run shows I've got some work to do!

Next 5k is July 4th. Need to improve by 1 minute.

Artsy

Ran Wed for 3 miles at 8:45/ mi and Thurs for 5 miles at 8:30/mi. Feel like I'm getting more and more into a groove. Should be back in shape in a couple of months. I'll then start my marathon training.

Going to do a local 5k fun run tomorrow morning. I really don't have an idea about what kind of time I can pull off in a 5k. Have run one since last fall. I guess there's only one way to find out. Run!

Hot

Last week I got in about 30 miles of running. I'm starting to get back in the groove. I was a bit sore after my 14 mile run on Saturday so I took Sunday off.

I ran 5 miles this evening in the hot 88F weather. It was toasty out there. 9:14/mi pace

I may run a 5k fun run race on Saturday to see how I'm doin'.

Saturday 14 Miles - Two 7 Mile Loops

Hollywood

Another morning running in Hollywood!

April Road

Not all that fast, but I got through my 7 miles loop this afternoon safetly. Great weather. A minute faster than the same loop a few weeks ago.

9 1/2

I've arrived in the UK, yesterday but forgot to post my weekend run of 9.5 miles at home. Snapped a pic in my Jeep as I drove home from the run. The run seemed to hard. I feel a bit out of shape.

It was raining this morning here in Manchester so I wimped out of a run.

Back in the Saddle

After running 39.3 miles this past weekend, I got in a nice 6.5 mile run in the topical weather. Nice slow pace 10/mi on a hilly trail with 95% humidity and 85F.

Thanks to the golf course for the free cold water along the way!

Goofy Start to 2007

What a way to start 2007!

I successfully completed a 1/2 marathon race on Saturday and a full marathon the VERY next day!

The humid weather made my 2 hour half- marathon more difficult than I expected, but I still made it. It was hot for a guy that had trained the past 3 months in cold weather.

On Sunday we had the humid weather plus the sun to deal with. Marathon took me just over 4 1/2 hours to complete. 40 minutes slower than my Oct marathon. Wow, I was hot out there, but I ran a smart healthy marathon.

I was slower than I had planned, but had a great time accomplishing this. I'll be back to run a faster marathon somewhere this year!

HAPPY 2007!

2006!

Met Bill at 7 AM for an indoor run around the outside of the speed skating track.

We ran 8 miles a bit faster than our target marathon pace of 9:00/mi. I finished in 1:10:30. My legs felt great. I ran the last 1/2 lap fast.

A week from now, we'll have completed the 1/2 marathon and be resting up for the next morning's full marathon. Amazing.

Stay tuned!

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14 or Maybe 13

It's Saturday so it's a 14 miles day...well maybe 13 miles!

Met Bill and Paul for a few hours of running indoors around the outside of speed skating track. I was concerned it might be icy outdoors.

Started at 7 AM. Saw some Olympic skaters. Ran for 2 hours. Finished strong!

Goofy x3

Yesterday (Sunday) was the final long run prior to our Goofy runs.

The three of us Goofy guys got together at Bill's house for a 10 mile out and back. Fortunately no snow and mid-30 temps. We ran west and east from Bill's house. The photo shows my one-time lead!

Since I'd run 14 miles the prior day with Bill, this was a test of endurance. All in all not bad. I never hit the wall. Though I kept a slow pace around 9:40/mi. I was never struggling to stay alive or anything like that. I did kick in a few 9:00/mi and the final half mile was an 8:30/mi.

I can sense that a 4:15 marathon is possible the day after a 1:59:30 1/2 marathon. Now I just need to determine how to take minutes off that 4:15 with less-than 3-weeks to go!

Saturday 14

It's Saturday. It's time for 14 miles!

The Goofy 1/2 marathon is only 3-weeks away. The full marathon is only 3 weeks and a 1/2 day away. This is our final 14 mile run before our taper.

I set out with Bill at 6:30 AM. Ran west for 7 miles up hill a bit and then east for 7 miles. The temps were mid-30s. It was dark when we started. We ran on a paved trail outside since the foot of snow has mostly melted.

The pace was slow, but it was supposed to be. We're doing 20 miles tomorrow morning for a our final LONG run of 2006!

Twenty Four Indoor

As I focus on endurance, I found myself running along the speed skating track about 7 AM this morning. I was still running along the speed skating track at 8 AM and still at 9 AM. At 10 AM I was running along the speed skating track. 3 hours and 45 minutes after starting I was still running...I finished 37 seconds after that.

The rough calculation is 24 miles of laps on this indoor track along the ice. I was very happy to be done, but happy I did the run. Knees, feet, legs and head still intact.

During the last 45 minutes of my run, I listened to Black Eye Peas, Billy Squier, Boston, Pussycat Dolls, Journey, Streets, Big&Rich and Waltham as Bill was finishing faster than me.

All in all, a great workout. Getting closer to being ready for my next race!

After the run, I was chillin' so I took a pic with my Treo 650.

USA 14

After running 14 miles yesterday, I decided to do 14 miles again today as I get myself in shape for this upcoming marathon and Goofy-ness

I ran for 2 hours and 11 minutes around the outside of the speedskating track. I'm estimating 14 miles. It may have been a bit further.

I ran with my iPod Shuffle integrated with my Nike iPod shirt. I think my pace may have been faster than yesterday because of the tunes.

It was great running indoors even with it being cool along the ice track, but outside it wasn't even 20F.

Two days into the month of December. I have completed 28 miles!

Indoor 14

With a foot of snow on the ground, I was inside for my 14 miles Saturday run. Bill and I started at 7:15 AM running on a 1/5 mile indoor track.

Ran for 2 hours at a nice regular pace. Didn't measure it, but it was about 13 miles. At the two hour mark, I did one last measured mile at a 8:20/mi pace.

During the workout we saw speed skaters, little hockey players, some out of shape army guys and other runners.

Got some coffee through a drive-thru on the way home!