Wednesday, December 31, 2008
Easy run this morning with the snow appearing around mile one. Under dressed was my feeling after running eight miles (68 minutes) on a new loop that I will call Skyview with temperatures less than 20 degrees.
H A P P Y N E W Y E A R ! ! !
Tuesday, December 30, 2008
Chalk this one up as setting the benchmark. The numbers show what we are dealing with no matter how it's written up:
5 minute rest, one GU
Monday, December 29, 2008
Yesterdays Boston Marathon club run of 17 miles probably had something to do with this uptick in appetite. Despite having to go back for the car keys and struggling to keep up with my wife I did manage to tempo the last two and a half miles. Finishing strong is a good practice to keep the mind positive and looking forward to the next workout. Snowboarding later today--careful...
Friday, December 26, 2008
So, what do I do with all these new to slightly used running shoes? They retail for $85 and I bought a lot of them when they were on sale for $60.
Double runs yesterday and today. Building base with a two day total of 23 miles - all easy runs.
Wednesday, December 24, 2008
Tuesday, December 23, 2008
Sunday, December 21, 2008
Friday, December 19, 2008
Tuesday - started to feel stomach virus
Wednesday - awful stomach virus
Thursday - walked
Friday - Winter Storm, ran Bowker Flats, 2.5m in ~23+ minutes, very cold and snowy
-note: schedule is affecting build up
Sunday, December 14, 2008
Saturday, December 13, 2008
Good luck to all harriers out there at the USATF Cross Country Club Championships in Spokane!
Friday, December 12, 2008
Thursday, December 11, 2008
Tuesday, December 09, 2008
Hope you are thinking of starting soon also, and sure do pray for a healthy training season.
Sunday, December 07, 2008
Same course 12 minutes slower. Where has the endurance gone?
Friday, November 28, 2008
Chance would have it I left town with my bride where we both received second place for the Ladies and Gentlemen categories respectively. Mine while pushing the stroller with a time of 3:43 over last year's 5K. ouch.
My USATF-NE XC Grand Prix seasoned finished with a silver place, up from last year's bronze. My race times in general were slower, much slower.
2008 will most likely round out with no Masters PRs. Things will need to change for '09. Hey 9 is one of my lucky numbers, nice. How about nine PRs in '09?
Sunday, October 12, 2008
Monday, October 06, 2008
Friday, October 03, 2008
Tu- 7m, 27:55/27:34-55:30 easy, ARNWR trail out-n-back
Wd- 7m, 27:40/27:54-55:34 easy, ARNWR trail out-n-back, legs not back yet
Th- 7m 26:54/25:29-52:23, upbeat, fartlek on 27 ARNWR trail out-n-back
Fr- 5m 38:Haynes Loop, easy pace
Sa- 0m rest
Su- XC Race, Topsfield Cross Country, 48 degrees overcast excellent race weather, superb talent showed up as judged from the race list including this Olympian, patches of mud on second hill section after the Big Hill. ~5m course ran it in an unofficial 31:28 vice last year's 30:05 (goal #1 break 30:00). Last year I reported a tangle to the finish with salt-n-pepper beard guy (goal #2 beat this guy!). This year was yet another duel. The muddy details follow:
First 1K loop held back feeling like racing in 1/2 marathon mode. Missed one mile split. Caught 2m at 12:51 realizing I wasn't going to break goal #1 of finishing under 30:00.
Passed a few runners, one physically stopped on the big hill suprising me as it's a single track winding up with lots of trees and he was there right after a turn. Caught goal #2 at top of the hill, decided to hang back and shoot for position. Plan was foiled when bystanders calling out our names gave out my tactic. Drats.
Battled a few surges over hill and dale maintaining distance. Next time up the big hill I lost a little ground but still in the game. Hit the major mud section for the second time he STOPS and picks another runner's shoe out of the mud, thoughts-"such a sportsman." He hands the shoe off to shoeless walking with his girlfriend. Lost sight a bit meandering through the woods then he is limping from possibly stepping wrong. I fly by repeating words of encouragement.
I catch a Navy runner encouraging him to stick with me so the gap will widen, approximately 3/4 miles out now. Hit the last gulley/hill curve combination and the guy is back trying to repeat last year's foil.
Well, it's not going to happen as we match pace and I block him out at the top. Next is 400 meters to the end. I know it's too early for a final kick--he's going, damn. Match stride for stride, side by side. Crowd, mostly really fast people are cheering now as a race has developed in the race. 200 meters out he's half a stride ahead, we are really hauling along now as the last 100m comes in.
This is when it happens. . . you go anaerobic the legs float--no more gears and somehow the guy can maintain, grimacing as all heck and finishing two clicks ahead. I finish 40th place of 54 harriers. That sucks! I broke that little popsicle stick in four places swearing to up the training and be in better shape for next week's challenge. Stay tuned.
Saturday, September 27, 2008
Tu- 7 25:59/24:59-50:58, easy, ARNWR trail out-n-back
Wd- 7 25:41/24:04-49:45, easy, ARNWR trail out-n-back
Th- 0 Jury Duty
Fr- 3.5 26:31 Mossman Loop
Sa- 15 (13.1 Wicked Half Marathon, Salem. 6th O'all 1st Master 1:23:37/6:23/mi
1-3 missed, 4-~6:12/24:50, 5-6:18/31:08, 6-6:31/37:40, 7-6:16/43:56, 8-missed, 9-6:25/56:46, 10-6:23/63:10, 11-6:30/69:40, 12-6:19/76:00, 13-6:27/82:27, 13.1-1:10/83:37. 100% humidity/fog, 65-70 degrees, slippery start/pavement. Early miss of mile splits led to running by feel for pace, moved from 8th to 5th early on. Quite startled on hill leading to 6M as this Woman rocketed by me. She was to later finish a full three minutes ahead of me. Anyhow, goal met of beating the Mcmillan Calculator of 1:25 by two minutes plus predicted off my last race.
Su- 10m Boston Marathon Course 9m-14m 9-9:11/9:11, 10-8:02/17:13, 11-7:32/24:45, 12-7:42/32:28, 13-7:26/39:54, 14-7:34/47:29, 13-7:27/54:57, 12-7:41/62:38, 11-7:28/70:07, 10-7:31/77:39. average 7:45 pace, out and back
Total: 43 miles
Saturday, September 20, 2008
Many family memories were shared here at this local growers events and market. Shopping for the daily fare, Christmas trees or just a cup of soup to warm the body after a cold winter run are memories of recent times and hopefully returned.
Thursday, September 18, 2008
Tu- 4 easy, Run to Vote, cranky (child) stroller run
Wd- 6.9 ARNWR trail out-n-back, tempo back
Th- 8 ARNWR trail out-n-back intense intervals (Chris Carmichael)
Fr- 5.5 Sudbury Plaza easy pace
Sa- 6.9 ARNWR trail out-n-back, easy
Su- 16.75 Verrill Farm
Saturday, September 13, 2008
Wrentham, MA about 70 degrees, overcast and humid.
Flat and fast, small bump hill around 3 miles. Good splits, late start.
went from 15th to 6th to 4th to 5th to 6th, third Master o'all
5:23 1st mile -planned a 5:45 a couple of good surges to catch and stay with the chase pack, 11:40 at 2M (while crashing), rest of splits lost. 18:35 finish-6:00/mile. Mcmillan Calculator (13.1/26.2 1:25:54/3:01:10)
Improved from 13-Aug 19:41!
Tuesday, September 09, 2008
Almost missed beating the field, except my wife, while running too far on the course. Went from first to last after running by the orange cone on the side of the street thinking the turn-around would've been marked clearer.
Finished 23:42 for second place of eight on a hilly course pushing the stroller for 5K. probably ran 3.5M
Received a free cool-max t-shirt for participating, nice people; oh and no entry fee!
Will miss this w/e's USATF-NE XC race:
"Due to unsafe trail conditions caused by the heavy rains from the remnants of the recent hurricane, the Feel Good Farm Trail Races have been cancelled. We regret having to cancel, but we could not find any alternate trails that were safe enough to hold the event. 2 bridges were washed out on the course and a 50 foot long section of the trail is under at least a foot of water. All pre-entrants will have their entry fees refunded by US Mail within 3-4 weeks."
Saturday, September 06, 2008
13 Aug: 4 19:41 -1mm- M40-49 6:20/mile pace.
Sometime the mind works wonders when doubting comments push you to a new level.
Just ran Haynes loop, 5m, comfortably in 32:20, 6:28/mile pace.
Thursday, August 28, 2008
Monday, August 25, 2008
And dashed through the gate,
I ran up the hill
And I felt simply GREAT!
Albeit, slower by one minute
Of last years time
And positioned as tenth master
A nice start to make the climb.
All out of breath
five pounds heavier
what can I say - no more excuses
run your race!
Saturday, August 23, 2008
Thursday, August 21, 2008
Monday, August 18, 2008
Friday, August 08, 2008
Running has been off and on as daily constraints choke available time. My best friend finished second on the 24 Hour Ultra marathon this year. I am looking forward to getting back to doing some races.
Sunday, July 13, 2008
CD: May I suggest you wear orange or yellow as it's hard to see you in the shadows.
note to self: wear orange or yellow for this driver as he thinks it better than my bright blue color with reflective logo shirt and stroller with neon yellow bands. p.s. next time tell him to slow down in his speedy Saab and he would see stuff, runners earlier.
a.m. 10.5 m pushing j then walking another ten w\barb
enjoy the photo, albeit a little late, it's from May on the Battle Road Trail
Friday, July 11, 2008
Typically you would see crystal clear water with pristine sandy beaches and a thriving multi-water sports activities going on this man-made lake from the 1920s. Also, home to the famous Tommy Bartlett ski & jumping boat thrill show since the 1950s.
Wednesday, May 28, 2008
Use his informative videos of "At the Races" in your next marathon travels pre-planning.
Later he signed a copy of his new book and we had completely forgot to ask him about the Yasso 800s.
Yesterday: Bowker Flats, humid and over 70 degrees, four miles in 31:34
Monday, May 26, 2008
Friday, May 23, 2008
Monday, April 21, 2008
Sunday, April 20, 2008
Friday, April 18, 2008
Thursday, April 17, 2008
Short run this past Sunday morning serenaded by the songbirds of Spring. Suprised to find two mallards poking around our yard upon return.
Saturday, April 12, 2008
Thursday, April 10, 2008
Ten probes, a nurse checking BP every three minutes, elevation and speed increasing every three minutes on the treadmill for just under 12 minutes. HR recovered quickly under the doctor's watchful eye.
Now, a haltar setup to wear for a total of 24 hours then I can finally shower once its removed.
Initial results are positive with no indications of trouble. The incident most likely caused by dehydration. But total results are not in yet, so be patient.
Monday, April 07, 2008
Barb came to check on me. After a few minutes I was fine and called the nurse. Four days later I saw my doctor as my left knee was still hurting. She recommended some creams and that it’s a tear and bruising and should go away. If it doesn’t feel better then come back and get the x-rays done.
So this Thursday I head to Emerson for a stress test to check out my heart.
Saturday, March 29, 2008
It was a massive local effort of searches, signs, website, etc. to find the missing Boston Marathoner's dog. Some residents put up signs "I am NOT Henry," as all yellow labs were in-question. Feel free to leave a comment on the above link to encourage this marathoner to run Boston.
Past week: daily treadmill walking approximately 3 miles\day
Sunday, March 23, 2008
Wednesday, March 19, 2008
Tuesday, March 18, 2008
Notes from Men's 8K (FloTrack Video)
Wrong way runner almost gets trampled!
FloTrack: “First mile in 4:36, definitely not blistering”
Webb, Torres, Carlson
Two mile, 9:05, last mile 4:29 Carlson, Webb, Torres
Race official: “Go Right, Go Right, Go Right, We’ve got a race coming through, thank you, thank you, thank you”
Seven in lead pack, Carlson, Torres swap leading
13:37 third mile, 4:32 Webb, Hesch, Torres, Carlson, Carney, Hartmann, surges, runners start to separate, tough mile downhill and uphill
18:19, 4:42, Torres, Carlson, Hartmann, Webb slowing (walking), Carney
400 to go Torres, Carlson, Hartmannn
First Place: 22:41 Jorge Torres
Training: treadmill walking distance: undisclosed and not monitored
Monday, March 17, 2008
My takeaway from the race for this year is the weather, high 30s, overcast, a strong wind and only water on the course. Excellent strategies played out by the overall women’s winner and number two men’s finisher. Viewed the race at the 1, 5, 12 mile course mark and the finish line. Spotted a number of men and women’s Olympic trials qualifiers.
Thanks to all runners and congratulations on your half marathon, great job out there!
Friday, March 14, 2008
Training: Bowker Flats, am, stroller then treadmill, aborted as J not "ready."
Thursday, March 13, 2008
AM: Battle Road Trail, 90% free of ice and snow, easy pace w\Kyle
Wednesday, March 12, 2008
Tuesday, March 11, 2008
Giant Green Jeep (thanks sweetheart!)
Take note that most of the snow is gone with the recent heavy rains and temperatures in the 40s.
A new job offer. This will take some getting used to as my consulting role allows flexibility in scheduling runs.
Snowboard lesson for two hours on Saturday with Jason at Waterville Valley got me "sliding" the run without falling! It was a most awesome time and great way to rekindle the youth, albeit it really takes a toll on these old muscles. A&E had a great time together and were none too impressed with my new skills. Luckily a cold raw rain started in the afternoon cutting the day short, and reducing the risk.
22-miler on the Boston Marathon course for my wife with J & I supporting, great fun with an awesome tailwind! She was rockin’, can’t wait ‘til Boston!
A Sarasota Marathon post of interest regarding Womens winner. Enjoy.
Running? A few five milers at a mediocre 8-9 minute pace
Friday, March 07, 2008
Treadmill: 5M in 44:23. Good luck in your training and see you next week!
Thursday, March 06, 2008
Google Maps Street View could be very helpful to many marathoners, charities, spectators and others if it covered the complete course.
The street view offers so much more than what a purchased video of the course or one found on a video sharing website. The ability to pan and zoom is very helpful to identifying locations and surroundings. This is important logistically for communicating to others for meeting and marathoners to know the course.
Many marathoners are from around the world and this is their first time to Boston. Promoting street view to them and others could lead to future success of Google.
A feature to add would be mileage from the start on the overlay so one would know where they are on the course. I did find the six mile mark painted on the road in Framingham, but I had to pull up a course map from another site to help find it.
Google could then use this model further in other sporting events from the NYC Marathon, triathlons, Olympics, etc. It's an exciting tool and would love to see it further developed as I see street view to be very helpful."
That's my idea sent to Google today. Can you find mile 6 or others?
Training: yesterday 6M in 48:48, today 9.25M in 1:21:21
Tuesday, March 04, 2008
Sunday, March 02, 2008
Sunday Long Run
Great Brook State Park to Home
1 - 8:05
2 - 7:51
3 - 7:41
4 - 7:42
5 - 7:36
6 - 7:21
7 - 7:19
8 - 7:24
9 - 7:52
10 - 8:00
11 - 7:25
12 - 7:56
13 - 7:49
14 - 7:08
Aveaged 7:39 Pace
Week 58 miles, 1 Yoga, about 20 miles of walking
February: finally saw the Doctor at the end of February, already started coming out and noted not a hernia, did blood levels they are ok., noted check your potassium, magnesium and zinc intake.
Friday, February 29, 2008
Wednesday, February 27, 2008
Out and back, last mile toughest, slowing or stopping for traffic at intersections in Framingham didn't help.
9-8 7:55, 8-7 7:20, 7-6 7:31, 6-5 7:27, 5-4 7:29, 4-3 7:48, 45:33
3-4 7:45, 4-5 7:55, 5-6 8:01, 6-7 7:48, 7-8 7:19, 8-9 7:58, 46:50
tailwind back, gel at 3M, lo fluids last 4M. Total avg. 7:41
“A lot of people that I talk to that don’t know much about running, they just think it’s easy, that I can do well, that I can run really fast, that I’m in great shape and I’ve got a good physique,”Arnstein said. Have you also heard these words?
Tuesday, February 26, 2008
Performed five situps last night.
Sherman's Bridge, 8.5M in 64:40, 7:37/mi, 149 AHR
Monday, February 25, 2008
The slow part seems to be coming along as most recent runs have been 8:00\mile or slower.
The solid part should come as the nasty winter weather is starting to subside.
Saturday: Rest; tried fooling myself to race a 5K! Ha, we got hit with 7" of snow on Friday.
Sunday: am, 5M-42:57, 139 AHR
Monday: am, 5M-42:02, 131 AHR
Friday, February 22, 2008
This time the snow wasn't as big of an issue. . .
Loring Arena to Mile 3 and back with a lead to Ebenezer's on start.
4M-3M 7:44 strong wind heading out to Ashland
3M-4M 7:31 good downhill
4M-5M 8:11 starting to feel slow
5M-6M 8:53 time to throw in the towel
That was Thursday, Wednesday was a second run on the treadmill for 5 miles. Today also 5 miles on the mill.
Great Concern. My wife has been prompting me to call the Doctor. I finally did but had to leave a message as it's after hours. That link is a Let's Run thread titled "Anyone ever had a "Sports Hernia" aka: "Sportsman's hernia", "Gilmore's groin", or ". This could be my issue, but I need to read more, there are 58 pages starting from 2004 to today!
Anyone have experience with this to share?
Wednesday, February 20, 2008
The new direction to take followed Route 27 to Route 20. Route meaning lots of traffic.
U.S. Women’s Olympic Marathon Trials in Boston and Cambridge on April 20 interview with RD Dave McGillivray. A good read especially if you plan on spectating.
5 miles in just over 40 minutes-sunny, light-fresh snow covering, windy around 21 degrees
Sunday, February 17, 2008
Protesting the cold as we just turned off the rotary heading downhill for the second of many stops; this one was a doozy, little guy tossing the second mitten over the side unbeknownst to this pusher a quarter mile back. Uuggh, we wheel around knowing plan A was out the door; mile one 8:35.
Book it down Main Street; stop at the port-o-john, run past the angry-roadrace-stopped-traffic drivers and back on the course. Just before mile four, where is she? Hey there goes a lady running with a camelback (edit: later found her 1/3 step-down plan is out at 6:30 then 6:00 and finish with 5:30s) . We MUST need to catch-up!
Stopping at mile 5 the coaches tell us, and the time, we are ahead of the game. Then, there she is, running fine, great we are in. On the left is a good view of the Patriot’s Stadium, never noticed that when racing here.
Splits 8:22, 7:42 for two, 6:57, 7:22, 8:02, 7:36, 6:53, 7:26.
I won't bore you with the rest of the story. Congratulations to all those that raced and finisher. Let's venture a guess this could put me back in the game.
Thursday, February 14, 2008
Wednesday, February 06, 2008
Monday, February 04, 2008
I kept in control on the treadmill by starting at 10:00\mile and progressing down every two minutes finishing at 7:00\mile.
Boston Marathon competitors may have less competition with the turmoil in Kenya, read this article for more.
5 Miles in 40:55
Sunday, February 03, 2008
Saturday, February 02, 2008
Friday, February 01, 2008
Wednesday, January 30, 2008
That's how I felt after bailing out in just uder a mile of last night's 4 x 2000 meter.
5M: 38:46, 7:45/mi., 141 AHR, (peak of 178 at a 5:07, somehow I don't believe this Garmin)
Monday, January 28, 2008
Yesterday was an easy run to almost mile 12 in Wellesley on the Boston Marathon Course. After moving aside the Wellesley co-eds at Starbucks, same girls that make the screaming tunnel, I divulged my run to my wife and son.
It was snowing when she let me out at mile six. Running against the blinding white flakes to Ashland and making the turn at mile three to snap the photo. From there I hoped for a 7:00 to 7:30 pace. Four miles at target pace in Framingham; they do the best job clearing the roads.
Around 15K, after a brief water stop, I slipped causing my left leg to fly until it slid off the ice patch. Aaarrggh, from there it was ever the more lousy until I pulled the plug.
11.9 miles in 1:35:42, 8:04\mi
am: 3M in just under 27 Minutes
Total Miles: 39.4
Number of Workouts: 5
P\U, S\U: some
Notes: Starting to get concerned of lost\poor training.
Issues to Note: Very bad cold virus for first two days of no running. Sore muscles, started Epsom salt baths.
Next Week Goal: Get better and run the minimum.
Friday, January 25, 2008
Thursday: am, 12M, out-45:27, back-46:36 avg. of 7:40 /mi.
Training: am, 4M on treadmill in 31:56
Thursday, January 24, 2008
Will Lance be lining up in the first corral with me where his BQ places him? Bodyguards? LanceCam? Pacesetters?
Will Lance be allowed special consideration and start with the sub and elite runners just in front of our first corral?
The YouTube links were posted by Matt Taylor on Runnerville.
aaarggh, Feed the Warrior--I better get training to finish ahead of this media blitz.
Wednesday, January 23, 2008
I am back on the roads this morning for a light shakeout run. The last two days have been total rest.
Also, let’s back off on congrats for my recent 5K as it was termed a “run” vice “race.”
Training: AM, 32F, 5.5 miles in 43:40
Sunday, January 20, 2008
Boston Marathon Miles
13-12.? 7:44 (turned at the first Wellesley College entrance)
16-22: walked into Starbucks and got a cup of water; walk\run the rest in the cold. My wife came to rescue me, thank goodness in the last mile.
In the past three weeks I have been sick. It’s a low-grade bothersome, energy zapping crap taking the training down. Mileage has been dismal, some runs I quit after 2.o or 2.5 or 1.0 miles and then walk. Yoga, stretching, situps\pushups have also dropped off steeply.
A few bright spots in the period were a stretch of three days of strong 7:00/mi runs. A 16.5 mile long run on the marathon course; which I paid for later.
edit (request of several readers): Also, a 5k run that had over 5,000 participants and I came in first overall; it was a magical experience. Fireworks starting the race, I found myself in 12th position thinking this was going to be very competitive.
Around a half mile, on a big sweeping curve, half of the front runners fell behind. With three up front, all looking and striding of being very fast runners. I would be happy to settle for fourth considering my condition. Moving past the third runner I was thinking the front two, running side by side, were there to bide time until the finish to kick it in.
After mile one, the course has many turns with lots of coverage. With a pickup I was able to bridge the gap, check: their status, breathing, stride, facials, and move past them attempting to look cool and relaxed. Admittedly, it was a mental strategy meant to intimidate the competition. Once I felt out of site, not hearing their breathing or footsteps, they may only think of placing second or third. Then I could settle to the previous pace; approximately 5:30\mile.
An out and back around mile two showed I had a sizeable lead and both runners separated giving a hard push. The finish line came, photos were taken; no official time or results ever posted. Just a medal made out of rubber of a mouse character.
Thursday, January 10, 2008
He was an amazing runner to set the records he did in the time he was running. I am looking forward to challenging some of his race times at the Boston Marathon. Figuring he ran in a less-advantaged era it would lend in my favor.
Now, if I could only get rid of this cold virus. . .
Yesterday: Bowker Flats: 5M, 38:27, 7:41\mi
Today: Treadmill: 3M, 24:25, 8:08\mi
Tuesday, January 08, 2008
A blog runner friend, Andrew, is featured in this article. A timely piece as he seems to be on the right track. It wasn't long ago that he proposed a plan of building great mileage, 100+ mile weeks. I commented it was a train wreck in the making. We both lived and learned from his experience executing that plan. Now, a new plan, including patience is consistently working.
Another blog runner, Mike, is in this article that is a good read. He is looking to run a PR in the marathon this weekend. Stop by and wish him the best.
am: 8 miles in 67:42, Spring like temperature
Monday, January 07, 2008
Early last Fall, I made a decision to mend running ailments. There were bothersome hips, limited range of motion, inner shin that hurt with each step. Do you remember that mess?
I got fitted for new orthotics, a general physical exam, and new shoes. Next, was physical therapy.
December I started the PT, 2x\week. The therapist listened to my story and provided the following exercises.
“Clams” side lying with knees bent rotate top thigh, hold 5 seconds and repeat 30 times, each leg.
Side-lying Hip ABDuction – abs snug, legs straight, raise top leg, hold 5 seconds and repeat 30 times, each leg.
Hamstring Bridge – place heels on a physioball while lying on your back. Perform a bridge lifting your pelvis off the floor. Do three variations by moving the calves and the knees onto the ball. 30 times each position.
Knee to Chest Stretch, Hamstring Stretch, Hip Flexor, Piriformis. Hold for 20 seconds, 3 x times per set 1 set per session, two sessions per day.
The best I felt was on the fourth visit where the PT provided active stretching. I walked out of there across the parking lot with the full range of hip motion. That sold me right there on the value of having someone else help you.
On the fifth visit, the assistant argued with me that running 70/miles a week needs to stop in order for the hip to get better. The assistant never provided active stretching only minimal guidance. Just seeing to it the hour was spent doing some sort of strength/stretch routine. I could do that on my own!
Over the next day or so, the hip issue returned, but continuing the exercises and later snowshoeing has cleared it to this day. I never went back for a sixth visit. It really makes a difference who runners select for their care. My thoughts are without the mind sense of endurance training a provider is missing the key insight to their patients.
Runners World has an excellent reference on injury preventio with some really good videos. These are the kinds that one would typically pay for. Here's to your healthy running!
Training: Rest Day, I’m going for zero miles.
Sunday, January 06, 2008
The 112th Boston Marathon journey unofficially started this morning with a B.A.A. group run from Cleveland Circle. That’s the turn with the railroad tracks after mile 22 from the downhill, Chestnut Hill Avenue\Beacon Street.
A very good feeling of comradeship embarked on us as the good sized group headed out the backside to join up with the course around mile 16.5. Quick water grab and down to mile 14 for the run to mile 22. Building character in savoring the Newton Hills, matching stride for stride, swapping stories, meeting new runners and reminiscing with the old is what makes up the jaunt at Long Run pace and not racing.
Total Miles\Time: 65.1
Number of Workouts: 7
Stretching: most pre and every post run
P\U, S\U: just about every other day
Notes: Only sour run was the interval w\o on Tuesday. All other runs were sub 8:00\mi. hovering near 7:00 minutes. Very happy with this change.
Issues to Note: Scratchy throat issue migrating around cranium lending to restless sleep with excessive phlegm buildup. All other systems a go!
Next Week Goal: Plain and simple, just stick with the program and enjoy the ride.
AM: 16.5m, cldy,35(F), 1:55:42, 7:00/mi, HR Average: 150 Max: 170
Saturday, January 05, 2008
10-Miler, Masters PR
1\2 Marathon, Masters PR
Boston Marathon in 2:49, a new Masters PR
Six Cross Country Races completing the USATF-NE Grand Prix Series as third Master
5K, Masters PR
Total Miles: 2,663.5, this is fine, it's hard to keep out of the mileage game.
Stretching and Strengthening: Enlightening discovery in how much they help to stave off injuries, build confidence and a general good feeling.
Set PRs in all the 2007 PR races above; approach open PRs.
Settle on weekly mileage of 50-80, anymore tends to break down the body.
Maintain a healthy stretch and strengthening routine.
Read at least four running related books.
Break the "late summer running blues" cycle.
Best of luck to everyone out there in achieving your goals and staying healthy in 2008.
Distance: 8m in 56:26 for an avg. 7:03\mi
Friday, January 04, 2008
Thursday, January 03, 2008
Wednesday, January 02, 2008
Yesterday was a pitiful 10 miler, interval day, early in the morning with the rising sun. Pitiful because black ice caused great concern and my legs had little gumption. Scratchy throat in morning.
8 x 2 min pick-ups @ 10k pace with 90 seconds recovery
w/u = 3.02 mi at 8:14/mi
1 - 6:30/mi
2 - 6:45/mi
3 - 6:29/mi
4 - 7:26/mi
5 - 7:02/mi
6 - 6:56/mi
7 - 8:08/mi
8 - 7:40/mi
c/d = 3.08 mi at 8:55/mi
Total = 9.6 mi, 1:19:13, Avg Pace 8:14/mi
Avg Heart Rate = 123 with a max HR of 148
Today for distance was 8 miles in 55:39 at a pace of 6:57/mi.
I just finished reading Once A Runner courtesy of Mike and Andrew. Thanks guys for the good holiday read.