The Quest for Boston

Water pre-run

1 quart of water post run

Soy milk, banana, peat, pineapple smoothie
Cashews
American cheese
OJ

Diet pepsi x 2
Clif bar

Turkey and cheese with greens and mayo on wheat 

Chocolate

Diet coke
Cookie x 2

Large coffee with skim milk & splenda 

Kale, mango chicken sausage pizza

Blueberry, pineapple, strawberry, pomegranate juice, peach liqueur smoothie

Soy milk 
Small Danish x 2
Coffee

Vegetable sandwich with mayo 
Chips
Iced brownie

Chips
Cashews

Spaghetti
Red sauce
Romaine lettuce with dressing 

Cookies 

Pre-run water

Banana, coconut, pineapple, kiwi, pomegranate juice, soy milk smoothie
Cashews 

Clif bar
Coffee and soy milk

Diet pepsi
Spaghetti with red sauce

Spaghetti with Alfredo and kale
Graham crackers 

Soy milk, blueberry, strawberry, pineapple, coconut, peach schnapps smoothie. 

Not sure if the pace is really marathon pace but I am aiming sub-8 this year and the ten miles at 7:54's on a fairly flat course felt really good.

Banana and water pre-run

Fruit nuggets

Soy milk with cereal and coconut 

Pineapple juice

Coconut pizza topping

Cashews
Soy milk and coffee on ice

3 large crepes with maple syrup 

80 cal fruit bar x 2

Clams with sauce and salad and bread 
White wine

Chocolate 

Today's 10 were at 7:56 rather than 7:54 but on a course with bigger hills 

Pre run Graham cracker & water

2 eggs over easy with salt and pepper
2 kiwis
1 peach
Whole wheat toast with earth balance
Soy milk 
Tart cherry & orange juice

Bagel with cream cheese and salmon  and tomato and onion
Regular coke

Diet coke
Fries
Burger with pulled pork BBQ and sausage and cheese 
Bread pudding and caramel  

Lemonade and tart cherry
Soy milk over shredded mini wheats

Leftover 1/2 bagel with cream cheese and salmon

Clif bar

Coffee with half and half

Pistachios with salt and pepper
Dried mango
Diet cola x 2
1 1/2 Large brownies

Ginger ale

All of the below at Red Lobster...
Diet Coke
Biscuits
Creamy potato bacon soup
Caesar salad
Coconut shrimp and mashed potatoes
Donut bites 

Pre-run water

Went out to the local high school track at sunrise and ran 8 laps in 12:35.  My Garmin put the 2 miles at 12:24.  I had to swing wide around a class that entered the track on lap 7/8 and the track at the local high school never seems to give a perfect mile on exactly 4 laps.  So, while I'd love the 12:24 even the 12:35 is a 6 second improvement over the last time trial at the end of the recent half marathon training season and bodes well for my 10 miler coming up and the start of the marathon training season leading to Baltimore this fall.  

Soy milk
Shredded mini wheat in soy milk 

Pineapple and tart cherry juices mixed 

Diet pepsi x3

Raisins and dry mini wheats

Dried mango

Candy

Applesauce 

Pistachio 

At olive garden

Breadsticks

Salad

Chicken with apricot sauce and broccoli and asparagus 

Syrah 

Calamari 

Fried dough and chocolate syrup

Coffee 

Water pre-run

Mini wheats in soy milk

Pineapple and tart cherry juices

Diet dr. Pepper

Banana

Pistachios

Small fruit cup

Diet coke

Chicken salad wrap

Graham cracker  

Frozen fruit bar

Apple juice

White wine

Grape juice diluted

Double layer pizza with fresh and smoked mozzarella and green onion and sausage

Apple juice 

Gelati 

Water pre workout 

6 weight exercises

22 min biking

Smoked salmon, red onion, yodeling goat Gouda on toasted whole wheat

Banana

Orange & tart cherry juices

Iced coffee with sweet n low 

Wasabi peas

Salt and pepper pistachios 

Ham

Apple sauce

Whole wheat pasta with spaghetti sauce and feta/spinach/chicken sausage and sautéed kale

Frozen fruit bar x 2

Greek yogurt with Chocolate syru

Water pre-run.  Today's 5 were actually pretty easy.  I was running more like 8:30's (I realize for some that would not necessarily be easy, but when I'd been running about 8:00's for 10 miles recently this was easy). Also, I ran only 5 rather than my target 6 since I got a late start.  We were trying to deal with a post-storm power outage.

When I got back, I went to Panera's to get breakfast for my family.

Panera everything bagel

Large OJ

M&M's

Coffee with skim milk

Caprese sandwich

Nantucket nectar juice drink

Apple pork sausage

Goat Gouda 

Cherries

Diluted tart cherry juice

Choco taco

This was quite a day.  I started by getting up early enough to make homemade bagels.  I was making them for my family and for myself and two fellow runners I was with for a preview of the Baltimore 10-Miler course.  I took 6 bagels (of which we only ate three when all was said and done), and went to Druid Hill park to meet my two fellow runners.  It was hot and humid (although much less than it had been the past two days), but it was overcast and we had a bit of a breeze.  We ran about even 8:00's (after a somewhat slower start) over to Montebello running near some pacers who were training for next week.  We took a little break at Lake Montebello for my one friend to rehydrate.  Then, we ran back.  We ended with a good 8:02 pace.  So, in eight days, I have run 10 at 7:54, 7:56, and (essentially 10) at 8:02.  This is a good sign for the race next week.  I'm looking forward to building on my 7:29 average pace from the Maryland half.  I am probably going to go out on a limb and try to keep up with the 1:10 group.  We'll see what I can do.  Joselyn was very encouraging, and Erik said he's aiming for a 1:20.  We have a very strong group and we'll all be part of the official marathon training starting in 10 days.  Later in the day, I was dozing at my 6 year old's lacrosse game (much to my wife's disgruntlement) and then napped after I had put my six year old to bed.  A few more miles tomorrow, then a track workout, and an otherwise easy week.  Looking forward to next Saturday.  

 Today's food diary

Almonds and water pre-run

Homemade bagel

Diluted tart cherry juice

Orange juice

2 glasses soy milk

Bagel with cream cheese and salmon and red onion and lettuce

Goat Gouda 

Pepsi

2 frozen fruit bars

Dinner was a cookout:
Olive bar

Pickles 

Diluted tart cherry juice

Potato chips (the combo of pickles and chips seemed to finally get me back to balance on slats for the day)

2 tofu dogs on one bun with ketchup, mustard, and relish

1 Old Bay sausage on a bun

Piece of Natty Boh brat

Salad with oil and vinegar dressing 

1 pineapple spear grilled with olive oil

2 glasses red wine

 

  Pepsi

This was a great morning.  Another 10-miler on my own in hilly north Baltimore.  I ran a 1:19:06 or a 7:52 pace.  Still working on what I need to do to run the course next week as lose to 1:10 as possible but I have some hope I may get there.

 Today's food diary below...

A few extra notes...bad form but napping was during mass (I did a hard run ahead of time and the priest was not the most dynamic).  Went to HonFest and got some extra cals there (and sweated off some water as well).

Water and almonds pre-run

Orange juice
Pineapple & pomegranate juice
3 crepes--peach and cherry preserves 
Banana with peach preserves  

Pepsi
2 veggie dogs with bleu cheese, mustard, and ketchup on a roll
Cinnamon and honey in Greek yogurt 
Pickle 

Chocolate ice cream at Hon Fest	
Iced tea at Hon Fest

Red wine 
Pepsi 
Potato chips
Olives
Pickle 
Stromboli--ham, cheese, chard, onion

Banana, pineapple juice, orange juice, raspberry smoothie
Soy milk

Bagel 
Hard candy & chocolate 
Coffee with skim milk

Pastry
Strawberries

2 egg bleu cheese, olive & garlic omelette with roll
Pepsi
Chocolate


Shells &cheese
Veggie dog
Natty Boh brat
Salad
Pickle 

Fruit bar

5x1 mile--today is the type of day that reminds me of why I loved track and not cross country 24 years ago when I was a high school senior:

Times: 6:28/6:27/6:26/6:27/6:26

I'm as ready as I'll ever be for Saturday's 10 miler. 

Pre run almonds

Gatorade recovery

Grits with butter, honey, and cinnamon
Soy milk 
OJ

Egg roll
Sesame chicken 
Noodles
Vegetables 

Diet coke
Multiple peppermint patties

Chicken
Shrimp
Steak
Salad
Strawberry shortcake 
Nantucket nectar half iced tea half
Lemonade

Diet coke 

Peach Schnapps

Pre run water

Fruit
Shredded mini wheats with soy milk and coconut 
OJ and pineapple juice

Coffee with skim milk and artificial sweetener

Peanuts 
Sausage 
2 small cookies 

3 small scones
Butter
Jam
3 cups tea

Couscous with cheese and black pepper
Tuna and mayo
Lettuce
Red wine
Pepsi

Ice cream

Weights (10 plus a second abduct/adduct) at the Y

Banana
Soy milk
Grits with butter, honey, and cinnamon 

Diet pepsi 

Diet coke
Small veggie wrap
Small ham wrap
Pasta salad
Fruit

Wasabi peas

Pistachios

Couscous with cheese & garbanzo beans
Italian sausage
Red wine
Tuna with mayo and crushed dries red pepper
Pepsi

Kiwi, banana, pineapple juice, peach schnapps smoothie 

Pineapple juice
Grits with soy milk, honey, and cinnamon 

Peanuts 

Couscous with cheese and mild Italian sausage 
Lots of diet pepsi 

Potluck pasta dinner

So, last night I went to a pasta party sponsored by Back on My Feet.  That was a lot of tun and I tried to get to bed early but had to run to the grocery story and help to get my six year old to sleep when we got home from dinner.  I did get to sleep before 10.  Then, I was awakened by my dog needing to go out at 3.  Fortunately, after 10 minuts of dealing with pets I was able to get back to sleep for about an hour.  So, I had a good 6:20 of sleep (more than normal) although it was somewhat disturbed.

Once awake, I made some homemade bagels so that we coud take sandwiches to the local Six Flags that we were going to visit later in the day to see Jars of Clay and Mandisa (in addition to going on some ride).  With the bagels made (and a single sweet homemade crepe with honey and a small glass of pineapple juice consumed) by 5:30, I spent just a little more time preparing and then left just at 6.

It was good that I left as early as I did.  I hear from others that traffic got a bit crazy.  I was able to chat with people I knew for a while and take a final pre-race "biobreak" before lining up.  I debated whether I was really ready for a 1:10.  I didn't think I had quite that in me so I lined up between the 1:10 and 1:15 pace groups.  

I went out making sure to stay behind the 1:10 pace group, but it was still a blistering pace (for me) at 6:48 for the first mile.  The second mile came nearly as fast at 6:55.  I don't know if those cost me later, but I did try to reign it in a bit.  Third mile was a 7:12, and fourth was back at 6:56.  Fifth mile at 7:02, although the official half way split was 7:11 pace and my watch suggested I was a good bit under that.  Everything seemed to be going well.

Between now and the Baltimore marathon I'm going to have to practice running around Lake Montebello a few more times--just to get a feel for how far it is and how to pace myself around it.  It always seems to go on forever.  Mile 6 which was the completion fo the lake and back onto the uphill on 33rd street was run in 7:22.  Mile 7 was a 7:24, and mile 8, 7:30.  The only good thing about miles 9 and 10 was that despite being almost all uphill I managed to keep them under 8 and run them at about the same pace (not slowing down between them).  Mile 9 was in 7:42 and 10 in 7:43.  My Garmin says I ran nearly an extra tenth of a mile, coming in with final splits of 35:54/37:15 for my 1:13:09.  

The pace of 7:19, for 145th out of 4199 was not bad.  I was also 15th of 280, 40-44 year old guys.  It beats my 7:29 in a half marathon a month ago (which was definitely cooler temps).  And, plugging it into the McMillan calculator I've brought my projected marathon time to down under 3:25 for the first time based on a solidly hilly 10K+ course.   2 mile time trials on the track are nice, but I need to plan based on hilly races.  I felt a lot better about hills today, but I still need to find a way (a) not to go out too fast and (b) to hold my pace better with or without hills.  Maybe I just need a bit more "killer instinct" to keep pushing.  Maybe I just need to continue my training at a hard pace.

Regardless, I am happy with the result I had today.  On facebook, someone posted a picture of me at mile 9.  One of my two advisees who ran the race commented on my smile.  A smile at mile 9 is not typical for me.  I think that the thing I am definitely doing right is enjoying the running more at this point.  And, I honestly believe that will help me fulfill whatever my destiny is with running over the next couple of years.  Boston or not.  More PR's or not.  Running is just joy. 

Food diary... 

Very sweet crepe and honey pre race
Pineapple juice

Immediate post race: watermelon, chewy granola, 2 beers

At home--soy milk, OJ, cereal

Lunch--2 pepsi,salmon with cream cheese on a plain bagel, another bagel

Snack--popcorn

Lots of diet pepsi

Huge Mexican dinner 

So, I figure I will call this weekend, the split half marathon weekend.  My 10 mile run yesterday (in 7:19 pace) was followed by a 5K today (at a 6:54 pace).  My legs definitely felt tired but I managed to get 30/536 finishers and 2nd in the male 40-44 year old group.

I started the race WAY too fast, (6:23) but it felt good at the start.  Then, the last two full miles were at 6:53 and 6:49 and then the final (my watch had 0.19 rather than 0.1) I was able to pick up going up hill to the finish and I got my 21:22.  

So, now the main key is to use this week to rest a bit.  Two mile time trial on the track on Tuesday, I'll run hard.  Other than that, I'll take it very easy this week and using the foam roller a bit.  The joy of running will still be there but I need to be able to run to have the joy.

Food diary...

Bagel with cream cheese
Orange juice
Tomato juice
Pineapple juice

Mexican leftovers 
Pepsi

Philly cheesesteak
Chicken wings with ranch dressing 
Celery
Fries
Pickle
Ice cream
Cake
Beer

Nectarine

Banana

OJ

soy milk

Coffee with soy milk 

Greek yogurt with honey

Diet pepsi

Couscous with chick peas and peanuts

Milano cookie

Diet pepsi

Big Irish dinner with wine and a cocktail 

First track workout of the marathon training season for the Baltimore Maraton.  Ran a 12:31.  Now for a few days of rest before really getting into the thick of things for training.  (I'll miss one tempo run as a result but I think after the last 18 days of workouts--four hard ten mile workouts, two 2 mile time trials, a five mile repeat workout, and two races--I can take a little break. 

 the 6:00 hours of sleep was not completely restful.  

 Banana

Cereal in greek yogurt with vanilla

Soy milk

Orange juice 

Diet pepsi x 3

2 hard boiled eggs with salt and pepper 

Peanuts

Brownie

Wasabi peas 

Electrolyte beverage

Gatorade 03

Orzo and peas with black pepper and Parmesan

Mango sausage

Licorice

Pretzels

Nectarine 

Banana, blueberry, soy milk smoothie

OJ

Diet pepsi x4

Wasabi peas

Spaghetti and Alfredo

At Q'Doba's

Burrito

Nachos

Licorice

Pretzels 

OJ

Soy milk

Diet pepsi x 3

Licorice 

Pretzels

Nectarine 

Peat

Banana

Couscous

Bok choy

Sausage

Frozen yogurt and toppings

2 buttermilk biscuits with cinnamon and sugar and earth balance

OJ

Soy milk

Pear

Couscous, olives, bleu cheese

Diet pepsi  x 2

More biscuits 

(somehow I missed entering dinner that night unless I ended up with just biscuits...) 

Pre run water

Those 12 miles were supposed to be "long-slow" distance.  Well, running with my buddy Joselyn, they were not exactly long-slow.  They were run at an average 7:58 pace at Loch Raven with some pretty big hills including going to the point a mile and a half from the meeting rock a second time.  In any case, great run and felt very good.  Taking on those hills! 

1 1/2 bagels

2 buttermilk biscuits

OJ

Soy milk

Pickle

Pistachio

Peach piece

Pickle

Couscous with bleu cheese

Lemonade 

Dried banana

Dried papaya 

Chicken with BBQ sauce

Risotto with onion and greens

grilled pineapple

Chocolate macaroon 

Sanpellegrino soda 

Lemonade and tart cherry 

Those three miles this morning were really "recovery" miles.  I ran them in a 9:02 pace (mostly dictated by a very slow first mile as I got my legs moving). 

Tart cherry juice

OJ

Oatmeal and honey

Banana

Chocolate donut

Homemade bagel

Coffee

Risotto onions greens chicken

Pistachios

Macaroon 

Coke 

Lemon soda

Coffee with soy milk 

Lemon soda 

Stromboli with sausage mozzarella peppers and greens and sauce 

Banana pear tart cherry vanilla smoothie

Today, I really felt the difference between recovery miles (yesterday) and maintenance miles (today).  The answer in this case, about 40 seconds per mile.  This simple 3 mile run was done in 8:21's.  Nice comfortable pace. 

Water pre-run

Go lean crunch with coconut flakes and soy milk

Banana

OJ & tart cherry

Subway spicy Italian

Diet coke

2 cookies

Salad

Wine

Eggplant lamb other veggies

Kunefe

Turkish coffee 

Tonight's three miles were completely different.  THis was 6x800 doing partner 800's.  My partner's first four were fine.  He didn't keep up the last two so well, although he tried.  Coach said I should continue to focus on my own needs, which I did.  I ran 3:15, 3:19, 3:10, 3:10, 3:15, 3:01. The only one that was really "off" was the second 3:15.  

2 donuts 

Coffee

Diet pepsi

Yogurt and granola

Caprese sandwich

Orange juice 

Gatorade recovery

Fish 

Bread

Coco Lopez, soy milk, banana, southern comfort smoothie

Chocolate bar

Lemon soda

2 banana, whey, soy milk, peanut smoothie

Dried papaya

Dried banana

Chocolate macaroon

Coffee

Penne and spaghetti sauce

Wasabi peas   

Orzo with alfredo and ground bison and sauteed peppers

Lemon soda x 2

Homemade vanilla ice cream

Today was the first tempo run I did this marathon training season.  Began and ended up half miles run at a slower than 9:00 pace.  However, the four in between were run in 7:09, 7:08, 7:02, 6:55.  I have not lost anything since the end of half marathon training.  This is looking good as long as I can stay uninjured moving toward October...

Soy milk, mango nectar, 2 bananas, protein powder

2 eggs over easy with salt and pepper

Tart cherry with orange juice

Coffee with soy milk

Dried cranberries, bananas, papaya

Lemon soda

Homemade pizza

Coke