Thursday, April 30, 2009
Wednesday, April 29, 2009
An elite first time Boston Marathoner tells His story from the front, like way up there. Check out the part of the Kenyans horsing around.
The next is from a fellow blogger that I follow who just broke another marathon PR! Wayne ran the Hamburg Marathon in a time that I hoped to have been running by now.
Its interesting to read and learn from these accounts as there may be something for the rest of us to apply in our own marathoning, consider this as part of your acquired learning experience.
easy 80 minutes yesterday in unusually dry oppressive 95 degree heat out in the Reservation
today a "quick" 5 miles in ~34 minutes on Haynes Loop as cooler temps prevailed
Monday, April 27, 2009
An old Sioux Indian proverb says: "If you don't know where you are going, any path will take you there."
The first step down the road to a greater level of running success is selecting a destination.
1. Establish a Definite Chief Aim -Napolean Hill - "in what do you truly believe?"
2. Practice the Law of Increasing Return - spend the time and effort in stretching and strengthening; look for the feedback, one step at a time
"have the vision to see your future . . . and the will to grasp it."
By the gift of the Creator I hereby recognize in my mind a goal above my previous Masters achievement in the 5K (17:00) to 16:40 in the year 2009.
Sound Health - use nutrition tips from Fast Track
Fear and Worry - Open PR well below this mark, feel the confidence
Indecision and Doubt - Age not an obstacle
Peace of Mind - Work strength training and plyometrics to put the mind at ease
Positive Mental Attitude - Always for every second of the 16:40 race
Saturday, April 25, 2009
Thursday, April 23, 2009
Fellow BAA runners speak of what it takes to run a fast Boston Marathon.
Wednesday, April 22, 2009
- Photography by George Ross
- Jim Rhoades
- Associated Press on Yahoo!
- Erik Gallant
- Universal Sports Video
- Scott Mason
training: light stretching yesterday, leg muscles feel tight but not painful
Tuesday, April 21, 2009
The goal: a 2:48 or at least break my masters PR of 2:49:13 from 2007. 2007 also last my marathon run. A sense of uncertainty loomed. But, not to overrule a hint of confidence, for having run the marathon many times faster it was certainly an achievable goal.
Not so fast, February I failed to run the marathon distance in Hyannis at an 8:00/mile pace, having to walk \run the last 10K. Later in March my half-marathon time was a 1:23:26 predicting the marathon to be 2:55:58, but, not necessarily on the Boston course. It was the beginning of March that Boston Marathon training resumed picking up from the first week of January.
I'll count my blessings as five weeks is not enough preparation for Boston! An extremely supportive family, a God given talent, a strong desire to achieve a goal and mental training are all a tribute to this year's journey.
So, how was the race?
Drive to Boston ($27 parking), take a bus to Hopkinton (couldn't wait to get off that bus), limber up and in the corral for the national anthem and F-15 flyover. Note, several key mental training factors here, one my wife also ran the race so being together right up to the start helped, second is being able to blend "Saving Private Ryan" symbols (national anthem, military flyover) and WWII GI struggles and sacrifices.
1. 6:32 -2:48 not achievable at this pace for a downhill mile, passed by 100s
2. 6:11 -a little too far in the other direction, chill out
3. 6:17 -starting to get to the sweet spot. 5K -19:40 -okay let's go for sub 20:00 minutes every 5K
4. 6:16 -still going downhill
5. 6:34 -first "real" hill
6. 6:23 -runners starting to thin and get their paces. 10K -39:36 on target
7. 6:23 -ugly but loveable section as its flat, tuck in behind to avoid the wind, poor group formation, took gel in prep for hill
8. 6:35 -another hill cruising. 15K -59:41 still under by 19 seconds.
9. noisy Natick
11. maybe a 22:11 as I must've bumped the watch taking off the gloves, sun warming.
12. reset the watch, lost time waddling. 20K -1:19:49 11 seconds under, gloves back on, looked for friends at 4, 9, 10, 12, did the cold\wind\economy keep them away?
13. 6:29 -reset the watch, screaming tunnel a bit much, they are over the top. 1:24:13 Half. Can I negative split? It would be my first but up for the challenge and feeling good.
14. 6:27 -that's the way!
15. 6:38 -reality sets in, this is work. 25K -lost 5 seconds
16. 13:03 -hill climbing over Route 128 takes alot of runners back
17. 6:41 -the "meat and potatoes" you gotta have strength for the Newton Hills. 30K -lost 24 seconds
18. 6:27 -watched teammate pass me and drink Coca-Cola, later catch but unable to hold
19. 6:44 -JK hill its more work
20. 7:00 -Heartbreak, dig deep work hard. 35K -lost 51 seconds, this hurt
21. 6:30 -easy on the hill down BC, glanced at gravestones
22. 6:36 -losing focus, feeling the tiredness. Cleveland Circle the Army troops are line marching with full packs, flashback to young faces sacrificing themselves in honor of our great country in WWII.
23. 6:22 -regained a new breath, focus and relaxation. 40K -lost 11 seconds
24. 6:31 -push it or you won't get there
25. ? one mile to go was 2:42:00? did it really take eight minutes on the last mile?
Finish 2:50:24 at a 6:30/mile average. Second Half 1:58 slower. 2:42:12 Age Graded Time.
Temperature ~45 with 10-20 mph head winds. Post-race massage along with immediate fluid hydration. I recall walking with the volunteer, after catching my breath, asking for water.
As I write this the legs and energy are better than any Boston I have ever ran. In the race its a matter of keep pushing to the redline point, never broaching, push your limit, reserve to the end to endure the course. The downhills were light not heavy and fast. But, this now good feeling leaves me wondering should I have taken a greater risk?
1 -Sudbury Resident
7 -Masters in Massachusetts
19 -BAA Runner
6 -BAA Masters Team
Amazingly Kyle posted another marathon PR. Congratulations!
Thanks to all for reading and your well wishes; maybe we'll see you here next year!
Sunday, April 19, 2009
Saturday, April 18, 2009
Friday, April 17, 2009
Now, heading into to the Boston Marathon Bib Number Pick-up. Enjoy the day as its supposed to hit 70 degrees. :-)
A good value in this run is to have the mindset of a rehearsal, as in you will be running this pace on marathon day. No exceptions.
The "Saving Private Ryan" mental training continues.
Friday, April 10, 2009
Thursday a 2 x 20 minute tempo Tempo Run - total and average 42:46.00 (6:22 pace)
Friday 7.25m at an 8:05 pace
Saturday an excellent Morse Road hill run for six miles in 43 minutes
Sunday a slow and tired 11.25 at a 8:39 pace, it was cold and windy, what gives?
Monday: 7 mi, 50:35 (7:13 / mi), could've really cranked on the trails
Tuesday: 5 x 1000 at 10k pace, I think most of these were at sub-6:00 / mi. not shooting for the moon here.
One more workout left for the week is 5k at marathon pace.
Mental preparation is ongoing, especially given the lack of training as this feels like I am just coming out of the base build phase vice sharpening.
I am thinking Saving Private Ryan may be a good movie to see. Ryan Hall reports watching Passion of the Christ.
If you see me running down Boylston Street like I am trying to run off a soon to be blown up bridge you'll know why.
Wednesday, April 08, 2009
Wednesday was an easy 7 miles in 57 minutes.
Today 2 x 20 minutes at Marathon Pace. 2007 Workout
w\u (1.07m) + Mossman Loop 1 (3.35m) = 29:12 a 6:36\m avg. for 4.42 miles
Rest (jog) = .66m for 5:58
Mossman Loop 2 = 22:17 a 6:39\m avg.
*Mossman loop now has a sidewalk which may make the loop slightly shorter.
c\d = 1.58m for 13:01
Total of 1:10:29 running a 7:02\m avg. for 10 miles.
Tuesday, April 07, 2009
3x 800-600-600 on tap for the day
McMillan puts the pace at 2:50-2:54 and 2:08-2:11
right on the mark, very sweet considering last week's debacle
Monday, April 06, 2009
Bonked another w\o on Saturday wanting to walk at 3.5 miles. Saved face the next day knocking out a 14-miler at a 6:28 pace, felt comfortable.
Last week's incomplete workouts:
MLR of 10-13M
Tempo of 8-11M
It seems my body was off by one day from the schedule. Today was on the mark, easy, measly 3.5 miles in 24 minutes.
Thursday, April 02, 2009
Medium Long Run scheduled for 10-13 at 30 seconds over marathon pace. Ran it on the treadmill pulling off after nine miles. Realized after wringing out my singlet that the room was too warm. My being out of shape doesn't help matters.
Held 6:58\mile for seven miles then scaled it back.
9m on a woodway in 66:58 average pace of 7:26\mile