T- 48 hours & counting...

I put a few things out this morning to be packed up tonite. We leave early Saturday a.m.

This is a link to some funny short videos from Brooks shoe ads.
http://www.runningsuperfans.com/#/videos/ice-cream
I'm psyched that I found my Glycerin 7's when I did. These shoes have helped me get this far, now they'll go the 26.2 with me on Sunday. I thought about wearing something lighter but I don't want to wreck my feet/legs totally for this first marathon. I'll just go with the same that's gotten me this far - full weight trainers. Brooks makes great shoes, why did I wait so long to try them?

Plan this week was to get a few naps, but they never happened. Duh, why do I even think up this stuff? Tonite's sleep is important! Gotta start packing in some carbs !!

Let's play quarters!

Quarters. Remember that old drinking game? This is something different.

I just read an article about not going out too fast during a race. I have very often been plagued with this problem. Even to the point of rationalizing that it's 'my style' and that 'it works for me' because I can 'bank seconds or minutes to be spent during latter miles' etc., etc. ( article here: http://www.trainingbible.com/joesblog/2009/05/time-trial-pacing.html )
Basically,
divide the race in 4 quarters and then work it like this:
1. Perceived effort should feel easy while not being too far beyond anticipated pace.
2. Run your own race at goal - but no faster.
3. Maintain pace although perceived effort pushes into the fatigue & pain zone.
4. Push yourself to max effort. If you've measured it out right then you can maintain pace thru the finish line.

The article is written for cycling with power meter & HR technology utilized. That doesn't work for me. But the principle is the same - and it's nothing new.

I'd like to start out at 8:45 like I did on my LSD easy runs, but that's too far from BQ goal pace and I'll never make up that much time. Something like 8:10 - 8:20 for the first 6 miles might work. Then goal pace - 8:00 - thru to mile 20. Then finish the 6 remaining @ 7:45. It looks good in print. And if I feel beat at 18 or 20 (or whenever) then I can still finish in a 3:35 or whatever.

This is not so much different than what I've been going over in my head for days now. I think I may be obsessing about this pacing thing a bit. Reality is that there's tons of variables and the final decision will have to be on the starting line.

Weather report stills looks beautiful for Sunday in Vermont - awesome. And my small cold is def breaking up and passing - TG.

Making a big list of stuff to bring including:
Fuel belt, hat, 'best' socks, shorts, singlet.
Create pace band, bring with scotch tape.
Bring my own pillow for hotel bed (as if I'm sleeping much the nite before).
Vasoline (toes), sun screen (nose), band aids (nips).
Headlamp & flashlite -

that last one is because I want to climb Mt. Mansfield (highest peak of VT) and depending on my recovery/fatigue level it may be late Sunday or early Monday. This might sound a bit harsh, but if I run the marathon & make the summit of Mansfield then I'll never have to return to VT. Everyone is telling me that it's my kind of state - lots of outdoors stuff - and that I'm going to luv it up there. But the reality is that there's so many places I've never been that I no longer am traveling with the plan of making multiple trips. One state, one trip, do what you got to do and cross it off the list. (i really got to get my head examined?). So far my only other high peaks are Del, NJ, and NY. But VT is a good compliment since I saw Lake Champlain from the top of Mt. Marcy two years ago. The only other stuff up there is sking (no), ice cream (supermarket), and fishing (lousy at catching fish).

So marathon first, then Mt. Mansfield. I am not leaving without reaching these goals.

...in the event that I'm feeling good...

woah down thar boy - blog post 3 days in a row!

My schedule has slowed down totally. Thankful timing for MARATHON WEEKEND Coming up in just T-4 days!!!

Today was a super easy 2 miles followed by a good stretch. Trying to stay loose while not spending any energy. At the end i opened it up for a few mins at speed, but nothing too over-the-top. Tried to imagine an increasing pace during the marathon...maybe start at 8:15 pace for first 10, then 8 flat for next 10, then I'd only be 1 & 1/2 mins from BQ with 6 left to run. Then I'd have to run 7:45 pace for the last 6.2 miles. If everything comes together perfectly then that's doable. And at least with that early pacing I'd be putting myself in position to go for it in the event that I'm feeling good.

I'm feeling rested & energized. My small cold is still hanging on but I don't detect that it's blossoming into a full fledged thing,,, just a nagging hanging on thing. I've got to begin getting extra sleep. Then this headcold will be kicked to the curb just in time.

Weather forecast . . .

for the weekend in Vermont is near perfection. 50 or 55 at the start and 65 or 70 at the finish. Clear sunny skies, winds to be lite. Ideal conditions.

Unfortunately I have a minor cold that has been bugging me for the last few days. I shouldn't have ignored it when I first felt a sore throat on Saturday. Now it's more of a sinus infection feeling with the headache & stuffy nose. I ought to be able to kick this just in time as long as it doesn't get any worse.

Taking today off. Tomorrow maybe 3 or 4 easy miles depending on sickness level. Making a list of everything I need to bring with me - I'm not used to traveling so far for a race and having to pack it all up for a hotel stay. Got to remember the Red Bull, Gu, Gatorade, Fuel Belt . . . all my personal stuff for race day. I'm bringing all my own water, diet coke, cereal bars, pretzels for the car drive so I have what I want/need. It's a 10 drive on a tight schedule so there's no foolin' around.

4 & 1/2 days and counting . . .

T - 10 days & counting,,,

Today is the first day that I've truely felt excited about the marathon. There's no turning back now! I can't imagine how much energy I'm going to have on race morning . . . psyched; totally. I'll really have to control myself to not go out way too fast!

I did skip my run again today (getting to be a habit), but I'm very unfocused now. Since there's nothing more I can do to improve for the marathon I feel like I have no purpose running!?!? I've got to get out there tomorrow for a few easy miles.

I must be one of very few runners that actually gains weight during the marathon prep cycle of training. Disappointing that I couldn't lose the 5 or 10 pounds that i had set as my goal. At this point it's too late to diet; i don't want to be weak or un-nurished going into this thing so my only diet goal now is please, please, just don't let me gain any more pounds in the next ten days. Doh!

Sluggish

Sluggish - is that a real word?
Sluggish - related to a slug. movement at a slug-like pace.

Four miles today felt very slow & never ending. 8:15 pace. warm, about 70 degrees, bright sunshine. managed to get my stretching done afterward but I've really become unfocused about my running.

I'm wondering if my funk could be the taper period. It feels a bit anti-climatic compared to the race ahead & the final long runs behind. I've got to begin getting everything laid out for the big day & the whole weekend.

The peak of the final 20 miler, and the recovery since then, has left me stagnant. I'm just waiting for the big day now . . . 11 days & counting.

Thanks For Asking,,,

Yesterday I did the final 20 miler of my marathon training plan whilst at the Broad Street 10 mile race. It was actually about 19.5 or so - I parked down at the stadiums, and instead of taking the subway up to North Philly (like everyone else) I ran up there. Then raced back down tothe Navy Yard. Of course my race time was alot slower than last year, but that wasn't the main goal.

Marathon is in 20 days.
Now I just rest (and recover from yesterday. My legs r sore & my toes have been taking some severe beatings lately). My marathon question in the past was always "could I finish the distance?" Now I'm confident that I can. The race pace is the only remaining item to be determined. If I go at 8:30 miles then I'm sure I'll finish reasonably strong; if I go at 8:00 then I'll qualify for Boston but I might hit the wall, bonk, blow-up and/or melt-down in the final miles. If I go at 8:15 pace then I definitely don't BQ and I might not finish feeling strong & Happy anyway. So what to do, what to do?

5:30a.m. for 10+10 (1st @ 8:45; 2nd @ 8)

Ever notice how much number's work is involved with running & racing? And we have computers to do most of the math for us. Think about those oldsters ... they must've been using slide rules & such.

Anyway, I'm figuring the timeline for tomorrow... damn it's got to be an early one. Feeling some minor issues, but have to follow thru with this last 20 miler. Trying to find a car pool so that I have someone to bring a few supplies up to the start (via subway) so that I can re-supply at my half way point. The bag check at this race is very well organized - 20,000 runners and I've never had any issues.
Weather is forecast to be 50-55 degrees and off & on rain / mist / high humidity. Should be sloshy wet blistering fun . . .

Ten Miles - Hot Trails

My legs are pretty sore from yesterday's 10 miles on the trails in B.C.S.P. Very hot temps for this time of year. I'm thinking that will help get me ready for any race day weather up in Vermont. I carried some water & CarbBoom, plus stopped back at the car when ran dry. The woods themself were rather uneventful. No wildlife of note. Heard the friendly calls of Blue Jays & Piliated Woodpeckers, but never actually saw any. The Bluebirds weren't in the small meadow - and I was looking for them. The park service needs to add some nesting boxes at this location to attract these colorful little guys. No snakes, turtles, frogs. Plenty of fishermen in the small stream by the road - this was stocked a few weeks back. Wonder if any trout still swim there now? Doubtful. On first sight of the Brandywine I remembered the last visit here (has it been 6 wks?) when the river was frozen almost entirely with just the center channel still moving. Then it was frigid and distant. Now it looks refreshingly cool & inviting. A few men in waders in out in the current...but trout aren't stocked here so the fishing poles per water area ratio is dramatically different than the small stream.

This was the last trail run prior to the marathon. I almost bought the farm on the fast downhill section along Rocky's Run. It's fun counting down the last this, the last that. It's exactly 4 weeks to marathon day! One more 20 miler, a few weeks of taper. One very long day of car drives & seeing old friends. And then BAM - waking up at 5:30 in strange hotel room (it better be nice)...finding the best parking lot (no time to scout around the night before)...picking up my race packet on marathon morning (7 a.m. cut off with race starting at 8:05). I can sense that it's going to be a hectic & stressful 24 hours leading up to the gun. I'll just have to rest as best I can. Hydrate, carbo load, etc.

Yes, I've been totally out of blog postings for about 3 weeks. I'm committed to some catch up and definitely staying current from here on out!

Tempo Wednesday

Mid week works good for me to do my tempo runs. This was my key workout last year when gearing up for PR's.

The last chance for the spring marathon is this weekend's long run. It will have to go really very well for me to sign up for the marathon. VCMarathon is 60 days from today. Not a lot of time. I'm figuring that the dream is to be postponed to the fall season. Therefore I'm thinking about a half marathon PR attempt on April 26th, and a 5k PR attempt in May before the heat & humidity hits.

Thus the weekly tempo run has got to be implemented. Today was total 5 miles, 1 warm-up & 1 cool-down. The 3 in the middle were at 7:00 and felt not so bad. Next week I'll either add a forth, or cut the pace to 6:50 - or both if I'm feeling it. The first 10 mins definitely felt tougher than the last 10, so maybe I should do a longer w-up...may try that next week. I felt light on my feet when I stepped off the wheel - only a bit high, but a notable floating sensation. So I've got that at least, which is nice.

Generally, I'm feeling much better. The beating i took from the half marathon is finally healed... very long recovery this time. Nip is still tender, but much better. Weird how it's just the one side, I wonder if I run leaning to one side?? Diet news: the past 2 days have been good. The first back to back days since last fall. So far today I'm good too, just have to get thru dinner somehow!

Nearly time to shit or get off the pot

Very busy boy here, got to keep this short & quick: Treadmill at Y today, 5 miles total. Tempo run, middle 3 run at 7:02 - 7:09 - 7:15 and then a good stretch but no weights or other exercises afterward. Effort felt easier than a few weeks ago - pretty much the same time.

The half marathon this weekend is quite the talk of the town. Mostly everyone from club is running, and apparently plenty of other folks too. Several guys at the Y were talking about it today. Good luck to all - I know this won't be one of my faster races, but I'm really looking forward to it since my leg is done hurting. may never know what that was all about. Marathon is now 75 days away - nearly time for me to shit or get off the pot.

Pasta party the nite before: http://www.rebelrunners.com/06cr.php

Course elevation: this isn't great/accurate. the finish is actually about 20-25 feet higher than the start. But this gives a sense of the climbing between miles 6.5 thru 8.5 - steady uphill: http://www.races2run.com/CRcourse-elevation/CR2009.htm

There's already over 1,000 runners signed up and the forecaste is good weather (40-45 degrees at start, cloudy w/no rain). I see runners from far away across America coming to Wilmington for this one: https://www.lin-mark.us/page.asp?prmName=viewentrants&prmEventID=89

Weekend Plan

No workout today. Yesterday I did cross training at the Y as planned. 45 mins total. About 10 on elip before nice 35 minute ride on the 'new' bike. I think they're called Expresso and there's a screen with choices of computer rides. I picked the "costal run" which reminded me of California scenery. Burned some calories, but HR stay'd in the 100-120 range the whole time so I'm sure that it couldn't've added much to my fitness. Good stretching after...my legs did feel a lil bit pumped from the spin. Weight circuit: hit the legs a bit harder than usual this time.

I was planning an easy run Saturday morning, and then long (nine) on Sunday; however, I just saw the weekend weather and the bitter cold is to return for Sun a.m. Soooo. . . i will try to wake up early enuf tomorrow so that I can move up the long run. This is because I really want to do this one out on the Caesar Rodney course. Finishing up the final hill was much easier last year which I credit to running workouts on the course and each time charging up the big hill to finish off the urn. Then Sunday will be a str8 up rest day for me.

IT IS EXACTLY - 120 - Days until marathon Sunday!!!

I've still got enough time to do this provided that my injury doesn't flare up again. And of course I need to stay focused on the goal of 26.2. Distractions are many, including the upcoming spring race season. I can run CR 1/2 as workout, and Haddonfield 5k is not a problem. I like Tyler trail 10k also, racing it may depend on weather.
But prudent marathon traing will require me to skip these races:

• Ugly Mudder - great fun, but last year hurt my knee on rough terrain.
• JCC 5 miler - set PR last year, but don't need it this year.
• Valley Forge 5m - too many hills/doesn't fit plan.
• Trail Dawgs 10k - ditto.

The big question is whether to run the Shore Half marathon in Lewes (end of April) or the Broad Street 10 miler (beginning of May). I luv that BSR 10 - set my PR last year and I just love the crowd, the subway ride, the course, the finish line party, etc. I've never done the 1/2 in Lewes but have looked at it for several years now. It certainly is flat, so would be a chance at a new 13.1 PR. Racing both does not seem like a good marathon plan, so I'll have to decide.

I've got plenty of time to think about that. For now I've just got to keep stretching out those long runs. LSD baby, LSD.