...now I can finally get back to my normal routine, including spring/summer house/yardwork, running, etc.
As disappointing as it was to watch another Clevelend professional sports team go down in flames, life is back to normal once again. I hit the trail this morning for a quick 4-miler, just to get back into the swing of things. My plan is to average 45 mile weeks in the month of June and then gradually bump up the mileage/intensity from July-October, culminating with a fall marathon on October 18th. Soon I'll have to buy new shoes as my Sinister's are nearing the end of their life. Since I will be doing a lot of "trail" running this summer, I'm thinking of getting a pair of Saucony ProGrid Xodus.
Jun 1, 2009
May 18, 2009
Fall 2009 Marathon
Got out and ran this morning for the first time since Boston. It's been a lazy 4 weeks filled with ice cream, late nights and not having to separate running clothes from the rest of the laundry! I was afraid I'd be a little slow to get back to where I was just before Boston but it seems I haven't missed a step, running 4 miles in 25:29 for a 6:22 average pace. I wanna dip under 2:55 in the fall so I need to maintain my current fitness level - at the very least - and hopefully add to it by working in 20-30 extra miles per week in the evenings.
I'm deciding between Columbus or Detroit. I'll probably go with whichever one starts later in the morning but I'm having a hard time finding out what time Detroit starts... hopefully their race is better organized than their web page!
I'm deciding between Columbus or Detroit. I'll probably go with whichever one starts later in the morning but I'm having a hard time finding out what time Detroit starts... hopefully their race is better organized than their web page!
May 13, 2009
Apr 24, 2009
2009 Boston Marathon
I've had two weeks to soak up my performance at Boston and am having a hard time finding anything I could have done better or different. My goal was to finish under 3 hours and since I tend to slow a little over the last 5-6 miles, I developed a pace strategy for 2:58:00, allowing a mere 2 minutes of wiggle room. The temperature was a bit cold at the start (low 40's) and there was a slight headwind. Uta Pippig spoke to the masses prior to the start of the race and commented on race tactics under such conditions. In addition to Uta's words of wisdom, I received some valuable advice from an 18-year Boston veteran lined up in my corral. In his late-40's (possibly early 50's), he shared with me his secret to success on the course. It was nothing I hadn't heard or read before but it was nice to hear it from a "pro". I couldn't be sure but I assumed he too was aiming to run under 3 hours. Notable events from the corrals: Wore a long sleeve cotton t (2006 St. Malachi) until the last minute and then tossed it to the side; sipped orange Gatorade until the last minute; F-15 flyover about a minute late following the end of the national anthem; many shouts urging Ryan Hall on when the gun sounded; Relatively slow movement before hitting the START mat (1 minute 2 seconds).
Hopkinton to Wellesley College
I got a little wrapped up in the excitement at the start and it wasn't until about mile three that I started to focus on hitting my paces as detailed on the pace band I was wearing. By the time I got "serious", I had fallen off pace by about 40 seconds. I now had only 1 minute 20 seconds of wiggle room and would have to be near perfect through and after the hills. The weather never changed and by mile four I was as warm as I was going to get, which wasn't that warm despite wearing gloves, arm warmers and a Brooks racer hat. At this point and throughout the race, I felt a slight urge to go to the bathroom, but thankfully never had to stop. By mile ten I was hitting my splits and feeling good, maybe a touch out of it mentally as it was sort of dreary out. To combat this, I would turn to the crowds on occasion for a pick-me-up (one of the many wonderful things about Boston). The stretch through the Wellesley College was remarkable as usual. It's amazing those girls can keep at it for so long.
Wellesley to Newton (the calm before the storm)
Hit the half at 1:28:52. Pace strategy called for 1:28:08, meaning I had not lost any time since the initial 2-3 miles. I've found in other marathons that a lull can creep in after the half way point, sometimes due to the fact that nearly half the field (half-marathoners) peel off toward their finish line. At Boston, the course becomes quite dynamic around mile 15 and I knew this upfront. So, instead of the usual lull, I enjoyed two miles of flat terrain and steady running. Since my pacing strategy was based on putting forth an even effort (versus an even pace), I never physically upped the effort when it came time for a fast mile. I simply let the course/gravity do its thing to guide me along. The best example of this is mile 15, the fastest mile on the course per my pace band due to the long gradual downhill. As fun as it was zooming downhill, the first of the Newton hills was waiting at the bottom.
The Newton Hills
The trick to this course is to take it easy (i.e. conserve energy) the first 15 miles, run strong through the hills and still have something left in the tank to "race" the remaining 5.5 miles. As crazy as it sounds, you've gotta have fresh legs after 20.5 miles! The first hill in the Heartbreak series starts at mile 16, just past Newton Lower Falls. This is the longest (0.6 miles) but also the "flattest" with an average grade of only 2.4%. For the most part I had no trouble staying on pace through the hills. I remember feeling tired, legs heavy, etc. but never “beaten”. One of the keys to successfully navigating the hills was to take advantage of the level sections after each hill. In years past, I wasn’t as aware of these flats and probably thought of them as part of the hills. This year, I used them to make up time and stretch my legs out. I remember pumping a fist when I reached the top of heartbreak still on pace.
Cemetary Mile - Coolidge Corner
If Boston ended at the top of heartbreak hill, it would be considered an easy course. Sure, finishing with 4 miles of uphill running is a challenge, but at least it’s over at that point. What makes Boston such a challenge is the 5.5 miles following heartbreak hill and having to hammer already sore quads on what is a gradual downhill to the finish (save one hill near mile 25). My memory of this section of the course is simple… I couldn’t believe I was still running at pace and feeling good. It seemed as though my legs were fresh. As hopeful as I was, I couldn’t help but wonder when I would crash and lose the 70-80 seconds of wiggle room I had. Another strange thing happened, mentally I began to let go of the moment. I’ve grown so used to slowing at this point that I thought, “it’s time to slow down”. However, the better part of my mind stayed the course and I kept on pushing. I still remember thinking to myself how good I must look to the spectators standing on the sidelines. How is it possible to be running so well after 23+ miles? This also kept me going.
To the CITGO Sign and Beyond
My legs were crushed as I approached the CITGO sign but there was no way I was backing off with just over a mile to go. The crowds were great as usual and I used this as a distraction from the pain. I wasn’t entirely sure how much longer I would be on Commonwealth but I knew it was only a matter of minutes until the turn onto Hereford and then onto Boylston. ‘Right on Hereford, Left on Boylston’ is the ultimate for many runners and how cool to still be on pace at this point. Looking at my watch, I knew I would get in under 3 but wasn’t sure by how much. One of the things that kept me going at the end was the thought of hitting the line with the race clock under 3 hours. As I got within 40-50 meters of the line I knew it was going to be close and I kicked as hard as I could. I saw the 2 switch to a 3 just about the same time I hit the line and wasn’t sure what would show up on my finish line photo, 2:59:59 or 3:00:00. Turns out it was 3:00:00, but a little work in photoshop fixed that right up and I now have a Boston Marathon finish line photo displaying my official time of 2:58:58!!
Hopkinton to Wellesley College
I got a little wrapped up in the excitement at the start and it wasn't until about mile three that I started to focus on hitting my paces as detailed on the pace band I was wearing. By the time I got "serious", I had fallen off pace by about 40 seconds. I now had only 1 minute 20 seconds of wiggle room and would have to be near perfect through and after the hills. The weather never changed and by mile four I was as warm as I was going to get, which wasn't that warm despite wearing gloves, arm warmers and a Brooks racer hat. At this point and throughout the race, I felt a slight urge to go to the bathroom, but thankfully never had to stop. By mile ten I was hitting my splits and feeling good, maybe a touch out of it mentally as it was sort of dreary out. To combat this, I would turn to the crowds on occasion for a pick-me-up (one of the many wonderful things about Boston). The stretch through the Wellesley College was remarkable as usual. It's amazing those girls can keep at it for so long.
Wellesley to Newton (the calm before the storm)
Hit the half at 1:28:52. Pace strategy called for 1:28:08, meaning I had not lost any time since the initial 2-3 miles. I've found in other marathons that a lull can creep in after the half way point, sometimes due to the fact that nearly half the field (half-marathoners) peel off toward their finish line. At Boston, the course becomes quite dynamic around mile 15 and I knew this upfront. So, instead of the usual lull, I enjoyed two miles of flat terrain and steady running. Since my pacing strategy was based on putting forth an even effort (versus an even pace), I never physically upped the effort when it came time for a fast mile. I simply let the course/gravity do its thing to guide me along. The best example of this is mile 15, the fastest mile on the course per my pace band due to the long gradual downhill. As fun as it was zooming downhill, the first of the Newton hills was waiting at the bottom.
The Newton Hills
The trick to this course is to take it easy (i.e. conserve energy) the first 15 miles, run strong through the hills and still have something left in the tank to "race" the remaining 5.5 miles. As crazy as it sounds, you've gotta have fresh legs after 20.5 miles! The first hill in the Heartbreak series starts at mile 16, just past Newton Lower Falls. This is the longest (0.6 miles) but also the "flattest" with an average grade of only 2.4%. For the most part I had no trouble staying on pace through the hills. I remember feeling tired, legs heavy, etc. but never “beaten”. One of the keys to successfully navigating the hills was to take advantage of the level sections after each hill. In years past, I wasn’t as aware of these flats and probably thought of them as part of the hills. This year, I used them to make up time and stretch my legs out. I remember pumping a fist when I reached the top of heartbreak still on pace.
Cemetary Mile - Coolidge Corner
If Boston ended at the top of heartbreak hill, it would be considered an easy course. Sure, finishing with 4 miles of uphill running is a challenge, but at least it’s over at that point. What makes Boston such a challenge is the 5.5 miles following heartbreak hill and having to hammer already sore quads on what is a gradual downhill to the finish (save one hill near mile 25). My memory of this section of the course is simple… I couldn’t believe I was still running at pace and feeling good. It seemed as though my legs were fresh. As hopeful as I was, I couldn’t help but wonder when I would crash and lose the 70-80 seconds of wiggle room I had. Another strange thing happened, mentally I began to let go of the moment. I’ve grown so used to slowing at this point that I thought, “it’s time to slow down”. However, the better part of my mind stayed the course and I kept on pushing. I still remember thinking to myself how good I must look to the spectators standing on the sidelines. How is it possible to be running so well after 23+ miles? This also kept me going.
To the CITGO Sign and Beyond
My legs were crushed as I approached the CITGO sign but there was no way I was backing off with just over a mile to go. The crowds were great as usual and I used this as a distraction from the pain. I wasn’t entirely sure how much longer I would be on Commonwealth but I knew it was only a matter of minutes until the turn onto Hereford and then onto Boylston. ‘Right on Hereford, Left on Boylston’ is the ultimate for many runners and how cool to still be on pace at this point. Looking at my watch, I knew I would get in under 3 but wasn’t sure by how much. One of the things that kept me going at the end was the thought of hitting the line with the race clock under 3 hours. As I got within 40-50 meters of the line I knew it was going to be close and I kicked as hard as I could. I saw the 2 switch to a 3 just about the same time I hit the line and wasn’t sure what would show up on my finish line photo, 2:59:59 or 3:00:00. Turns out it was 3:00:00, but a little work in photoshop fixed that right up and I now have a Boston Marathon finish line photo displaying my official time of 2:58:58!!
Apr 4, 2009
A Perfect Training Run
My final long run of Boston training went exceptionally well. The plan was to complete 8 laps of the 2.8 mile French Creek Reservation loop for a total of 22.4 miles. As far as pace goes, I wanted to be in the ballpark of 7:00-7:10 min/mile (roughly 19:49/lap).
Lap Time Pace
1 20:03 7:09
2 19:25 6:56
3 19:44 7:03
4 19:41 7:02
5 19:27 6:57
6 19:17 6:53
7 19:55 7:07
8 19:17 6:53
Total run time of 2:36:50 (7:00 min/mile average pace). No trouble mentally or physically throughout, not even a slight burn in the legs. Wrapped things up just shy of 9AM feeling very happy having wrapped up a 71.4 mile week. I'll run 2-3 10-milers this week along with some speedwork on the track.
Lap Time Pace
1 20:03 7:09
2 19:25 6:56
3 19:44 7:03
4 19:41 7:02
5 19:27 6:57
6 19:17 6:53
7 19:55 7:07
8 19:17 6:53
Total run time of 2:36:50 (7:00 min/mile average pace). No trouble mentally or physically throughout, not even a slight burn in the legs. Wrapped things up just shy of 9AM feeling very happy having wrapped up a 71.4 mile week. I'll run 2-3 10-milers this week along with some speedwork on the track.
Mar 30, 2009
Almost April
3 weeks until Boston, which for me means 1 more week of hard training before I back off the mileage . The plan is to do between 75-80 miles this week, culminating with a 20-22 miler on Saturday morning. Highlights of the past 4 weeks include an indoor 18 miler (never again)... back-to-back 12-milers done at planned marathon pace, back-to-back "fast-finish" runs, the first being 8 miles easy, 4 miles at 6-minute pace; the second being 5-miles easy, 4 miles at 6-minute pace. Runner's World says these runs yield the same results as 18-20 slow miles. I hope to come out of this week feeling mentally and physically prepared. Hill workouts have been notably absent from my training, which I'm afraid will keep me from my "A" goal.
Mar 3, 2009
Running Ducks
Just under 7 weeks remaining until Boston. I'm trying not to obsess but it's getting more difficult with each passing day, especially those days when it feels like spring. I've been obsessively checking Bill Rodgers web page daily waiting for the 2009 line of adidas Boston Marathon clothing to appear and it finally did earlier this week. The jackets are the traditional blue and yellow colors of the BAA. There's a really cute kids shirt as well, featuring a running duck and the words 'Just Keep Running'.
Training is going great. I've nailed every key workout in the last 6-8 weeks, including weekly LSD's, pace, tempos, and intervals. I'm averaging about 40-45 quality miles a week. I'll bump that up to 55-60 in the next 3-4 weeks, which should leave me feeling very confident as April 20th approaches. Found a geat link on the internet to a spreadhsheet written specifically for developing a pace strategy for Boston's course. I plan on starting moderately fast, running an even effort (rather than pace) and allowing for maximum fade at the end (is there really any other option?). The last time I ran Boston in 2006 I was familiar with but not intimate with the course. I truly think knowing the course in and out and having a plan on how to run each section is key. Time will tell!
Training is going great. I've nailed every key workout in the last 6-8 weeks, including weekly LSD's, pace, tempos, and intervals. I'm averaging about 40-45 quality miles a week. I'll bump that up to 55-60 in the next 3-4 weeks, which should leave me feeling very confident as April 20th approaches. Found a geat link on the internet to a spreadhsheet written specifically for developing a pace strategy for Boston's course. I plan on starting moderately fast, running an even effort (rather than pace) and allowing for maximum fade at the end (is there really any other option?). The last time I ran Boston in 2006 I was familiar with but not intimate with the course. I truly think knowing the course in and out and having a plan on how to run each section is key. Time will tell!
Jan 21, 2009
Is it spring yet?
Boston training is going well. The five workouts I try to squeeze into a week are very structured and challenging. In a way, they're the same workouts I've been doing for years but are presented differently. Different enough that somehow they seem new. There's no fooling around this go-around, which is good because I don't have a lot of time these days. So far my favorite is balanced pick-up's; 2.5 minutes easy, 2.5 minutes hard (faster-than-5K pace). Repeat for about an hour or so. Also, instead of 800-meter repeats, which I've done loads of in the past, mile repeats are what's called for. The equation is simple... run one mile every 7 minutes, no matter what. I aim to run a 6 minute mile, allowing 1 minute to recover. So far I've done as many as 5 repeats.
Returned home from Phoenix on Monday evening after spending 4 days basking in the Arizona sun! Highlights include a day trip to the Grand Canyon, a visit to the Arizona Cardinals stadium, and the reason for the trip in the first place, the Rock'n'Roll Marathon. Pics and stories to follow.
Returned home from Phoenix on Monday evening after spending 4 days basking in the Arizona sun! Highlights include a day trip to the Grand Canyon, a visit to the Arizona Cardinals stadium, and the reason for the trip in the first place, the Rock'n'Roll Marathon. Pics and stories to follow.
Dec 28, 2008
Base Mileage
Tomorrow marks 16 weeks until Boston! Knocked out 20 miles yesterday to cap off a solid week of base training. April still seems so far away but will seem a lot less distant in a few days when the 8 turns to a 9. Received the first of several newsletters from the Boston Athletic Association with the news that two of the most promising American distance runners, Ryan Hall and Kara Goucher, will be joining the elite field on 4/20.
The holiday season was very kind to my family as we were fortunate enough to see many loved ones over a 3-4 day period. I'm stoked for New Year's eve as Teresa and I will watch the ball drop while celebrating the marriage of our friends Lexi and Keith at the Terrace Club of Jacob's Field (I will never call it Progressive Field). As a groomsmen, I get to pimp out in a black suit!
Happy New Year! Don't wait until Jan 1 to make changes in your life... Start today!
The holiday season was very kind to my family as we were fortunate enough to see many loved ones over a 3-4 day period. I'm stoked for New Year's eve as Teresa and I will watch the ball drop while celebrating the marriage of our friends Lexi and Keith at the Terrace Club of Jacob's Field (I will never call it Progressive Field). As a groomsmen, I get to pimp out in a black suit!
Happy New Year! Don't wait until Jan 1 to make changes in your life... Start today!
Dec 19, 2008
Happy Holidays!
Happy Holidays! 2008 will be nothing but a memory before too long. Things with the twins are getting more and more interesting by the day. Both little guys are walking (practically running), are very curious, and very loving towards Teresa and I as well as each other. There's already some sibling rivalry but they make up with each other in no time. Just yesterday Teresa caught on film one of the things I've been looking forward to ever since before they were born. I saw on a TV program about multiples how at approximately 1-year of age, one of their favorite games will be to play with each other through a thin sheet placed between them. It's supposedly very much like simulating their "playtime" through amniotic sacs while in the womb. They were giggling like crazy. Too cute.
122 days until Boston (17-1/2 weeks). I believe I'm in good enough shape to begin an advanced level training program that I've developed for myself with the help of Jack Daniels and Joe Bowman. I've got sub-3 on the brain. Have no idea if it's do-able, but I'm gonna shoot for it. Sometimes getting in "sub-3" shape is more rewarding than realizing the actual goal.
122 days until Boston (17-1/2 weeks). I believe I'm in good enough shape to begin an advanced level training program that I've developed for myself with the help of Jack Daniels and Joe Bowman. I've got sub-3 on the brain. Have no idea if it's do-able, but I'm gonna shoot for it. Sometimes getting in "sub-3" shape is more rewarding than realizing the actual goal.
Nov 12, 2008
Walking
Friday, while Teresa and I were at work, Caden took his first steps with the help of Teresa's parents. It was such a nice treat to come home from work and see him taking 3-4 wobbly steps before crashing. We practiced some more over the weekend and he's now walking steadily for about 10-15 feet. The look on his face is priceless. So proud of himself. What's more entertaining is the look on Cole's face as he watches in amazement with a big smile.
This past week has been perfect running weather and I've taken advantage by getting out in the mornings for an hour or so. My new favorite piece of running gear is my Nike Sphere Dry Hoody. I can wear it as a mask or pull it down under my nose/mouth if I get too warm. Also, it provides complete coverage of my ears and neck. My Bolega socks are a close second at this point.
Direct your positive vibes south this weekend as Elizabeth returns to Richmond, VA to tackle their marathon. Give it hell!
This past week has been perfect running weather and I've taken advantage by getting out in the mornings for an hour or so. My new favorite piece of running gear is my Nike Sphere Dry Hoody. I can wear it as a mask or pull it down under my nose/mouth if I get too warm. Also, it provides complete coverage of my ears and neck. My Bolega socks are a close second at this point.
Direct your positive vibes south this weekend as Elizabeth returns to Richmond, VA to tackle their marathon. Give it hell!
Nov 5, 2008
A Plan?
In 2-3 weeks, I will start peppering in some workouts specifically designed by one of the most consistent sub-3 hour marathoners in the world, Joe Bowman. In the meantime I plan to increase my mileage by running 5-6 days a week and doubling up on at least 2 of those days. To keep from getting bored, I'll hit up a different route each day and add some variety to my ipod. I think my favorite route will be the French Creek Reservation, about 2 miles from our house. The main trail winds 3/4 of a mile (mostly uphill) to a flat loop just over a mile in length. Just off of the loop is a 3/4 mile access road to the Reservation, catering to measured intervals on pavement. I'll run indoors when it's too cold and will strength 2-3 days during the week (either at home or at the gym). Geez, all this sounds too much like a plan.
Oct 16, 2008
One Year
There's no way to articulate how special the last year has been for my wife and I. It's late in the afternoon on October 16th. One year ago I was returning from a business trip to Houston. It was a very exciting time. The Indians were on the verge of making it to the World Series... every game was incredible to watch. Teresa was on bedrest in the hospital, meaning the twins could come any moment. It was fall. The weather was perfect. The air smelled of crisp leaves.
By noon the next morning we were officially parents of beautiful baby boys. The first six months were rough. Caring for and getting used to the needs of the babies was never an issue. We managed perfectly. Since I tend always to squeeze something running related into my posts, seven months after they were born, I ran a 3:02 marathon. Amazing to think I pulled that off at the same time I was doing the 4AM feedings.
The last six months have been a whirlwind! Rolling over, sitting up, holding bottles, teething, crawling, first haircut, furniture walking... It's been amazing to witness. Their interaction with each other is incredible. So indepedent but so very aware of the others presence. I cannot wait to see what's in store for the next six months and beyond!
The pic below was taken on October 9th at Portrait Innovations in Avon.
By noon the next morning we were officially parents of beautiful baby boys. The first six months were rough. Caring for and getting used to the needs of the babies was never an issue. We managed perfectly. Since I tend always to squeeze something running related into my posts, seven months after they were born, I ran a 3:02 marathon. Amazing to think I pulled that off at the same time I was doing the 4AM feedings.
The last six months have been a whirlwind! Rolling over, sitting up, holding bottles, teething, crawling, first haircut, furniture walking... It's been amazing to witness. Their interaction with each other is incredible. So indepedent but so very aware of the others presence. I cannot wait to see what's in store for the next six months and beyond!
The pic below was taken on October 9th at Portrait Innovations in Avon.
Oct 13, 2008
Accepted
With the twins birthday rapidly approaching, I prepared a list of everything that needs done around the house prior to their party. About four seconds later, I delayed starting training for Boston until next week when things are a little less hectic. I need to get it goin' soon though because the following showed up in my inbox last week...
Your entry into the 113th Boston Marathon on Monday, April 20, 2009 has been accepted.
Woo hoo! I'm looking forward to Boston for so many reasons. Last week Teresa and I discussed taking a trip to either Plymouth or Rockport. Also, we may have an opportunity to visit a friend who lives near Bristol, CT and works for ESPN.
Your entry into the 113th Boston Marathon on Monday, April 20, 2009 has been accepted.
Woo hoo! I'm looking forward to Boston for so many reasons. Last week Teresa and I discussed taking a trip to either Plymouth or Rockport. Also, we may have an opportunity to visit a friend who lives near Bristol, CT and works for ESPN.
Sep 15, 2008
2008 Erie Marathon
This one's hard to summarize... My final time of 3:33:24 is my slowest marathon since May 2003. I knew I wasn't in good marathon shape and anything even close to a 3-hour marathon would be asking an awful lot of my body. However, given my 3:02 at Cleveland in May and how I felt during my long runs over the last 6 weeks, I felt 3:10-3:15 to be realistic.
Race morning... Yikes! 80 degrees, humid from the rain that passed through the day before, and a little on the windy side. I thought to myself how I've never been warm prior to starting a marathon. That's just the kind of day it was, a day of firsts. I was shirtless by mile 8 (a first) with my race bib pinned to my red split-leg shorts (another first). I had to stop for at least a minute to make this happen (not at all concerned about time). About a mile later I shoved some ice down my shorts (not only a first, but also a last!). I can't figure how I was on pace to run a 3:10 through the half because the contingency strategy was in effect since mile 7 (i.e. finish in one piece). I know more than the average bear about how hard the body must work to stay cool on a hot day and I wasn't about to make it work any harder.
It was a fun race nonetheless. Highlights include (in no particular order): running a mile with the winner of the '85 and '95 Erie Marathon, helping and being helped by others over the last 6-8 miles, very nice volunteers, not stopping to walk despite cramping quads, running faster miles 22-26 than miles 18-22, crossing the finish line, and last but not least, shaking the hand and talking with a 90-year old who ran the 1/2 in 3:04, a world record (see picture below).
I was sad Teresa had to work. She knows more than anyone what running means to me and understood my desire to squeeze this one in despite her not being there with me. She also understood how much it meant for the twins to be there with me despite the forecast of rain. I believe they were both awake at the finish line this time!
Race morning... Yikes! 80 degrees, humid from the rain that passed through the day before, and a little on the windy side. I thought to myself how I've never been warm prior to starting a marathon. That's just the kind of day it was, a day of firsts. I was shirtless by mile 8 (a first) with my race bib pinned to my red split-leg shorts (another first). I had to stop for at least a minute to make this happen (not at all concerned about time). About a mile later I shoved some ice down my shorts (not only a first, but also a last!). I can't figure how I was on pace to run a 3:10 through the half because the contingency strategy was in effect since mile 7 (i.e. finish in one piece). I know more than the average bear about how hard the body must work to stay cool on a hot day and I wasn't about to make it work any harder.
It was a fun race nonetheless. Highlights include (in no particular order): running a mile with the winner of the '85 and '95 Erie Marathon, helping and being helped by others over the last 6-8 miles, very nice volunteers, not stopping to walk despite cramping quads, running faster miles 22-26 than miles 18-22, crossing the finish line, and last but not least, shaking the hand and talking with a 90-year old who ran the 1/2 in 3:04, a world record (see picture below).
I was sad Teresa had to work. She knows more than anyone what running means to me and understood my desire to squeeze this one in despite her not being there with me. She also understood how much it meant for the twins to be there with me despite the forecast of rain. I believe they were both awake at the finish line this time!
The sleeves were definitely not needed... could have ditched the shirt as well
Age group world record, Henry Sypniewski, 90 years young
Finish line in site
Happy to be done.. and proud to be an American : )
Me and my homies
Sep 11, 2008
Not Sure What to Expect
T-minus 3 days and counting. Marathon #12 is sure to be an interesting one. I'm predicting I blow up somewhere on the course and have to drag myself through the final miles. The devil on my shoulder is telling me to go out at my standard marathon pace and see what happens... the angel is urging me to take it easy, run a nice even pace consistent with your current fitness level. I think I'll lean the direction of el diablo for the first ten miles or so and rely on the lighter side of my conscious to bring me home in one piece. The weather is forecast to be nice... a little rain perhaps, but mild temps. Wish me luck!
Me and my little buddies - early August
Aug 28, 2008
The 26.2 Mile Experiment
In case anyone wonders how effective a training program is that consists primarily of long runs on the weekend, say hello to your guinea pig. I'm guessing my post marathon blog will read one of two ways. Either I have a good race and am raving about how long runs trump high weekly mileage... or, I blow up on the course and am swearing never again to neglect the tried and true training programs. Either way, I'll learn something.
Took video of the boys playing together... the smile on Cole's face (on the left) about halfway through the videw is so damn cute.
Took video of the boys playing together... the smile on Cole's face (on the left) about halfway through the videw is so damn cute.
Aug 21, 2008
Kick-Off
Tonight is the kickoff meeting for the winter Team In Training season. I will be co-coaching for the Disney and Rock'n'Roll Arizona marathons. I've met so many great people through Team In Training and am excited about getting to know another group of runners focused on accomplishing a common goal. Once again, the experience level of the participants is as diverse as the people themselves. I'm always impressed with the experienced marathon runner who uses their abilities for a higher purpose. It's impressive enough to run a marathon for yourself but to run one for someone suffering from a life-threatening illness is beyond impressive. I try very hard to convey to my runners how they will be viewed in the eyes of the average spectator, not to mention the eyes of a young child affected by leukemia. How often in our lives do we have the opportunity to be a hero?
My training is going so-so. I've managed to squeeze in long runs of 16 and 18 miles the past two weekends, respectively. Have also managed some medium long tempo runs, hills workouts, track work, etc. I don't know what my gameplan will be come race day. Part of me is already looking forward to Boston '09, which will be marathon number 13 and mine and Teresa's first trip (of many) to Boston with our family.
My training is going so-so. I've managed to squeeze in long runs of 16 and 18 miles the past two weekends, respectively. Have also managed some medium long tempo runs, hills workouts, track work, etc. I don't know what my gameplan will be come race day. Part of me is already looking forward to Boston '09, which will be marathon number 13 and mine and Teresa's first trip (of many) to Boston with our family.
Aug 6, 2008
Back at the Track
Dropped in to see some old friends ar the track in Independence last night and surprised myself by running consecutively faster 800m/400m repeats. My 4th and final 800/400 split was 2:38/1:09. Felt pretty good throughout and afterwards. Legs are pretty fresh from a relatively light schedule of late. Also helping my cause were my super lightweight Brooks T4 Racer's. Running fast is a must when wearing such flashy shoes.
After my final 400 I realized my pace (4:36 min/mile) was just a tad bit faster than what Haile Gebrselassie ran for a full 26.2 miles last fall in Berlin (4:45 min/mil). I couldn't have run 20 more feet at that pace and he rocked a full marathon at that clip!! Unbelievable. Too bad he's not running the Olympic Marathon.
After my final 400 I realized my pace (4:36 min/mile) was just a tad bit faster than what Haile Gebrselassie ran for a full 26.2 miles last fall in Berlin (4:45 min/mil). I couldn't have run 20 more feet at that pace and he rocked a full marathon at that clip!! Unbelievable. Too bad he's not running the Olympic Marathon.
Jul 28, 2008
Lighthouse Tri
Just finished a sprint distance triathlon in my hometown of Fairport Harbor. Finish time of 1:11:10 was good enough for 4th place in my age group. With a little more work in the pool I may actually place in my age group next year. I was as impressed this year with the organization of the race as I was last year. Hard to believe the race costs only $20. I've gotta get in marathon mode real soon as my next race is six weeks (and change) away. You know my silly butt will shoot for another sub-3, so I better get at it so as not to crash and burn!
On another note, watched Running on the Sun last night. This is a movie documenting the journeys of a dozen or so participants of the 1999 Badwater 135. I've since learned that a local runner placed third in that very race. The challenge of such a race is intriguing as hell, but it's not for me. I need to work out my mental issues with the marathon before even thinking about something as nutty as that.
Caden has a cold and had a rough time last night. Their room now smells worse than a nursing home (I should know, I visited one recently). Talk about Vick's Vapor rub overload. Poor little guy. He's doing good tonight.... so far!
On another note, watched Running on the Sun last night. This is a movie documenting the journeys of a dozen or so participants of the 1999 Badwater 135. I've since learned that a local runner placed third in that very race. The challenge of such a race is intriguing as hell, but it's not for me. I need to work out my mental issues with the marathon before even thinking about something as nutty as that.
Caden has a cold and had a rough time last night. Their room now smells worse than a nursing home (I should know, I visited one recently). Talk about Vick's Vapor rub overload. Poor little guy. He's doing good tonight.... so far!
Daryl and I getting ready
Exiting the swim in 11:26
Exiting the bike (20.9 mph average)
My support crew, sans Teresa : ( you were with me the whole time
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