The Quest for Boston

I ran on the treadmill.  Needed a fast workout because I had to get to my youngest son's ice hockey game by 8:15 AM.  Ran a 12:30 for the two miler.  That is better than my best pre-2010 Baltimore marathon time by 25 seconds.  It all felt good.

I have been away form here way too long.

I ran in Sydney Australia last Saturday (March 5).  Traced part of the 2000 Olympic Marathon Course.  Pretty cool.  

On March 12, I ran the first 5 in 8:53/8:44/8:21/8:26 (mile 4 was mostly uphill)/7:50.

Then, I finished in 6:53.  It was an incredible feeling.

Whether I will reach BQ time later this year (and avoid injuring myself along the way--I'll share my latest story if anyone wants to hear), remains to be seen.  But, I am feeling more confident than ever, I am inspired by my fellow runners, and I have been inspired by Hood to Coast and the coming release of My Run.

 Also, if anyone is interested, I took my personal blog about my training for my first marathon last year, and turend it into a short fictional novel.  If interested, let me know and I'll share a link.  We all have such interesting stories to tell.

Today was an awesome day.  I got nearly 8 hours sleep last night which is not something I always get.  I went to the group run at 7:30 this morning.  I ran the first 3 miles with someone who was just running 6 and she turned around afterwards.  I ran another 1.5 at an easy pace.  The last half mile of the first 4.5 was in about 8:30 and the others were as high as 9:30.  

Then, I turned around (the course was an out and back) and kicked it in 7:15/7:07/7:07/7:14 (for the half mile between 3.0 and 3.5) and then ran 6:55 for the last mile.  I felt great.  It was wonderful to make sure that the last mile was the strongest although I could have taken the whole thing at just a more reasonable pace after the first 4.5

 I think that a sub 1:35 is a possibility for me half marathon in May.

2nd place in 40-49.  Haven't seen official results to know exactly what place overall.  This is the best I've run in YEARS!  The time I've spent since Jan 1, 2006 bringing my weight down, training up to a marathon, and now seriously training for #2 wit an eye on a Boston Qualifying time (even with the change).  

 It's been a while since I've been on.  I have to get back to tracking.  I've been sidetracked by a twisted ankle, a strained flexor, and just keeping up with life.

 I've been training for a half marathon in mid-May.  That is the next big test of whether I have any chance of a BQ time (even if the old rules had still been in effect) later this year.  I've run a 12:42 two mile time trial.  I've kept up a 7:09 pace for 5 hilly miles running alone.  I've done all the distance.  And, now my post college (and possibly post high school as I only ran one 5K race between 1986 and 2006 and it wasn't that good on a day in April 1991) PR for a 5K.  

This is what running is all about.  I hope that everyone on here is as thrilled with their running as I have been lately. 

This is a long entry about my best half marathon to date.  

 Yesterday, it was grey and somewhat misty/foggy on my drive from northern Baltimore City to the Maple Lawn Community in Southern Howard County where I ran the Maryland Half Marathon.  I had raised over $1500 for the Maryland Cancer Center.  I had done all the preparation by the book (except for an occasional run faster than called for on the track or at a long distance and an occasional run a bit slower than called for when it came to longer tempo runs).   I had enjoyed working with the Charm City Run coach.  I had enjoyed the company of many other runners—while stretching, while preparing for long runs on Saturdays, while jogging to and from the track on Tuesdays, and while being cheered on or cheering them on during the track runs.  I had gotten more sleep in two nights than in any other two nights in a long time.  I had tried to eat well but not overeat.  Everything was good to go.

I started the race just a few rows in front of the 1:40 pace group.  I had made a fundamental decision to go it on my own.  There were about 10 minutes of pre-race activities; then the race began at around 8:07.

My first mile was run in just about 7:20.  The Garmin beeped at 7:05 but the official mile marker came at 7:20.  I hit the lap button again there just to get a clear time.  I could not have asked for any better timing—although apparently I could have asked for a bit straighter running.

My second mile was a speedier 7:08.  There were some good downhills that I tried to use but not take too fast.  There was only a slight distance between where my Garmin beeped and where I passed the two-mile marker.  It was there that I made a mistake that rattled me a bit as I went along.  I tried to hit the lap button again but I hit the start/stop button instead.  I knew I had run the first two miles in just about 14:30 (it was at 14:28 or so when I hit the stop button inadvertently and it was a few more strides to the mile 2 marker).  I was trying not to look at my watch much and when I did at the end of mile 3, I realized it had stopped.  So, I had no idea what I ran mile 3 in and, I then decided to wait until the end of mile 4 to restart it.  So, for two miles, I really had no idea what time I ran.  I can figure it out now thanks to the precision of the Garmin’s telling me when it started and stopped.   It turns out that I ran those two miles in 15:01.  I’m not sure if I would have kept up any better if I’d had the chance to stare at my time every second, but it did throw me for a bit of a loop.  It was near the end of mile 4 that I left a couple of runners I’d been leapfrogging with behind for good.

Restarting my watch at the end of mile 4, I ran the mile that everyone talked about before the race as it had the steepest hill on the elevation chart in about a 7:30 pace.  Not too shabby there.  The next mile I ran at a 7:43 pace.  Apparently keeping up the pace going up the hill, I didn’t recover right away.  Getting my legs back a little, mile 7 came and went in 7:22ish.  I was feeling stronger again at that point.  Mile 8 came and went in 7:20—right on schedule. So, I was done my first 8 in under an hour even though I was worried about overall pacing at that point. I knew that I’d see my group coach somewhere in the next mile or two.  I had one question in my mind at that point—what was my total time?  Much to my surprise as I evaluate yesterday’s run, for at least a couple miles I was what my coach had called “the pacing machine” as mile 9 also was run in 7:20.

Mile 10, I really started feeling it.  I had taken my Gu both before the race and between mile 8 and mile 9.  I had taken water and/or Gatorade at each stop.  In the end, I’m wondering if I should have slowed down a bit more to actually ingest more water each time.  That might have helped me at the end.  Who knows?  In any case, I saw the coach as I was near the finish of mile 10.  I started pointing at my watch.   He couldn’t understand why I was doing that so I eventually yelled out “What’s the cull time”.  I was running a 1:13 something.  Not too far off track for my hoped for 1:36, and I could have had my 1:36:something if I had been able to keep it up at that point.   John told me to keep it up.  I wasn’t sure if I had it in me.  The doubt (that had sort of begun when my watch issue came up) began to creep in a little more.  As I left my coach behind, I finished mile 10 in 7:26 (still not bad) and at a total of 1:14:07.  It looks like I might want to consider adjusting my projected finish time for the Baltimore 10 Miler in mid-June (I listed 1:15).

As I passed my coach and he ran back to encourage others from the Charm City Run training group, I ran even with the last person I passed for the entire race.  As I went up the hill closing out mile 10 and starting mile 11, I left her behind.  For the entire rest of the race, one person passed me.  He ended up being more than a minute ahead of me, and the nearest person behind me was a good 20 seconds or more back.  I never would have guessed that in a race with 1600+ finishers, I’d be alone for most of the last 5K.  I hope that doesn’t happen again.

Miles 11 through 13.1 were not pretty.  Mile 11 was run in 7:33.  I tried visualizing my teammate who had challenged me time and again for the second half of the training season.  That didn’t help much.  I remembered hearing a gospel song about making the journey with you on the way to the race.  I knew God was there by my side, but that didn’t help my tired legs.

Mile 12 took 7:42.  Mile 13 took 7:46.  I didn’t even find it in me to sprint out the end and I forgot to hit my stop button when I crossed the finish line.  As far as I can tell from the full output of my Garmin, I probably crossed the line in 1:38.  My unofficial time posted on the website is 1:38:02.  I only wonder about my time because the gun time and the chip time are the same and I did not start in the front.  Will I quibble over 2 seconds?  Of course not.  Would I love to have gotten under 1:38?  Of course.  Still, with a PR by three and a half minutes on a much tougher course than my previous PR was and no miles at 8+, I can’t complain.

But I have learned a few lessons:

First, unless I am absolutely sure I am going to hit the right buttons on my watch, I should stay away from trying to use the lap button.  Alternatively, I could get away from relying on my watch so much.  One way or the other—letting myself get rattled was not a good thing.  There are much more important things to get rattled about on the course.

Second, I have to learn to deal with being alone.  It is funny because for years, I just loved running alone.  However, I now really draw on the energy of running with others. Apparently when I am nearer the front (which I am lucky enough to be for right now and was 50^th of 1600+ overall and 13^th of 222 in the male 40-49 age group), I may be more alone than not in some races.  I’m really going to have to figure out whether picturing a teammate running along with me, picturing my old high school coach encouraging me, or drawing on God’s pleasure with my running to make myself a better person is going to help.  But I need something to help keep myself going when other runners are not there.

Third, drink more.  I took something at each water stop.  But taking something and getting more down are two different things.  Next time, I will make it a point to slow down a couple seconds.  If, by keeping better hydrated, I could have hit those last two miles in 7:30’s rather than 7:40+ that would have more than made up for the slow downs.

Fourth, I still need some humility at these distances.  I have to discuss with my spring coach and the fall coach what time I should aim for in Baltimore this fall.  I’m thinking 3:30 rather than 3:20.  Even 3:20 would only have been enough to qualify me for Boston under the old rules and not the new ones, but that was what I hoped for at the end of last year.  I think that 3:30 would be achievable.  And, on the bright side, it would be nearly 10 minutes better in one year, and that would be a joy to achieve.  Marathon running is not all about Boston qualifying times.  Marathon running is about using running to better myself and give to others. 

There will always be another race and for the time being, I am lucky enough to be at a point in my life where my family tolerates my running, it fits with the schedule, and my fitness is not on the decline.  That bodes well for a few more good half marathons and full marathons.

A little better record keeping may also help me find some patterns to the days of better runs that will help me to improve even more—is it what I eat, how much I sleep, or something else?

And finally, I loved meeting and greeting my fellow runners.  Sharing stories and sharing times.  As I commented to one—once the race has begun, some are faster than others but we all have to get from the start to the finish on our own.  Anyone who does is an inspiration to me.  Just seeing the efforts it takes and so many people’s willingness to do it.  As I commented to all my fellow Charm City Run trainees—remember the motto of the store—“live.  give.  run.”  

Sleep was a little restless but it was a good five hours.

Back out a day after a half marathon.  Was feeling it by the time I finished on a hill. 

Food diary

2 pieces sweet crunch bread with crunchy peanut butter 
1 peach
Soy milk

260 cal chocolate bar with almonds 
Coke Zero

Couscous, sausage, spaghetti sauce 
Banana
Coke zero

400 cal+ Twizzlers

2 beers (Rough Seas)
Appetizer portions of hummus, crab dip. pita
Burger on roll with cheese and chili peppers & pickles

6 squares supreme dark chocolate 

Nice easy run after daybreak with Brian & Abbie or 4 miles and then Abbie came out
with me for the extra 1.7.  Plan to put in 10.3 to 12.3 tomorrow.  Nice to be
fully back in the swing of things.  Plan to run 30 miles this week to work up to
40 per week before the official start of the fall marathon training season at
Charm City Run.  

Note to self:
New contacts 

Food Diary
1 Graham cracker--pre-run

Electrolyte drink--while running and immediately after

1 clif bar--while taking boys to boychoir

Real breakfast:
Peanut butter cereal in cow milk 
Banana

Real lunch:
Olives
Chicken sausage with mango 
Orzo, Alfredo, and peas
3 squares chocolate with cranberry and almonds

Snack:
Pretzels

Carnival food:
Crab cake w tartar sauce 
Crackers 
Lemonade 

Dinner in Odenton:
Diet coke
Chinese noodles
Egg roll with toppings
Moo shoo vegetable with hoison sauce 

Sub 8:00 pace on average on this run.  It was a perfect morning, although I'm starting to notice a little pain in the bottom of my right foot and a little irritation in my right knee.  Have to remember to stretch, strengthen, and cross train... 

Water only pre-run
 
Electrolyte beverage during and after
 
1 peach
1 pear
2 pieces sweet crunch bread with peanut butter and honey
 
1 pear
Potato chips
Olives
Chicken mango sausage
 
Lemonade 
Pit beef sandwich
Onion rings
Mozzarella stick 
 
Smoothie with kiwi, banana, pineapple, coconut, pomegranate juice, and sky 
milk (and a little bit of ice and a but of Godiva liqueur 

Sleep was restless.  Today was another run with Back on My Feet -- Baltimore, Team Christopher's Place.  For anyone who is interesting in combining running and service you can check out the back on my feet website.  It was a nice, somewhat speedy run and my knee was okay, although I know I need to be VERY careful now.

Food diary 

Banana, pear, pineapple, coconut, mango juice, soy milk smoothie

Carrot sticks
260 cal Hershey bar with almonds
Coke zero

Wasabi peas
Coke zero

Diet pepsi
1/2 corned beef, cheese, lettuce and mayo on rye 
Pickle spear
Tomato slice
Pasta salad

525 cal of Twizzlers

3 small pieces homemade cheese pizza with half whole wheat dough 

20 oz blue Gatorade 

Pretzel thins
1 lick ice cream

Water before the Y

Weights only with extra hip abduction/adduction

2 banana, mango juice drink, soy milk, whey powder, pineapple, coconut smoothie
1 homemade buttermilk biscuit 

Coffee 
Muesli, fruit, yogurt parfait

260 cal Hershey bar with almonds
Coke zero

Wasabi peas

Various appetizers/desserts
Red wine
Diet coke

On this one, note that my 1:30 nap the day before was awfully close to right before bed, so it is more like 5 hours of sleep...

Water only pre-run

Banana, orange juice, mango juice drink, pineapple juice, dried coconut smoothie

Soy milk

Eggs Benedict
Tomato
Potatoes
Crab dip
Coffee

Seafood bisque 
Salad
Brownie
Celery
Diet pepsi 

1 cup unsweetened tea

3 hot dogs with relish, mustard, ketchup
Small bag chips (I was at a baseball game)

Banana, mango juice drink, coconut Godiva liqueur smoothie

No workout at all this morning--not even some simple yoga to get me going.  Fell unhappy about that.

Consider checking out today's non-running blog entry at http://p-s-wellbeing.blogspot.com.  I have been inspired by those I apparently have inspired.

over easy eggs (2) with salt and pepper served over two homemade buttermilk biscuits

Soy milk
Orange juice
Peanut butter cereal in soy milk 

Pear
Diet pepsi

Rice 
Chicken
Salad
Diet cokex2

Brownie
2 cookies

Elbow macaroni
Spaghetti sauce
Garbanzo beans (mixed in with the sauce)
Bacon, crumbled (mixed in with the sauce)

Kiwi, banana, orange juice, frangelica, smoothie

Water pre run

2 homemade buttermilk biscuits with honey
Soy milk
OJ

260 cal Hershey bar with almonds

Chocolate/chocolate chip muffin
Coffee with half and half

Beef
Naan
Other Indian
Rice pudding
Diet cokex2
Brownie

Rum & mango drink
Tomato soup
Garlic bread
Unsweetened tea
Chicken
Rib
Potato
Pastry 

My mileage was actually 13.1 at 8:17 (by myself and trying to control myself from going too fast--I had only one mile sub-8 after I had a shot of adrenalin that came from a car coming a little too close for comfort) and then 2 at a much slower pace with my 11 year old in preparation for the 5K the next day.  Also, starting to work on a mid-foot strike stride.

Pre run water

Electrolyte drink

Soy milk
OJ & pomegranate juice
Peanut butter cereal with soy milk and dried coconut flakes
1 over hard egg with salt and pepper
Pear, pineapple, pomegranate smoothie 

Diet pepsi
Peanuts 

2 cheese burgers with ketchup and relish
2 Hot dogs with mustard and relish 
Small bag pretzels
Some chips
Real coke x2

Gatorade

Diet coke

Chicken breast

A healthier sleep time.  Yay!  I ran a 5K with my 11 year old.  He ran a 33:24.  Not his best but he is hanging in there given that we haven't trained quite as much as I'd like recently but it is just a great way to spend an early SUnday morning with my son.

Banana

2 muffins

Small OJ

Orange & pomegranate juice
Soy milk
1 egg over hard with salt &  pepper

Peanuts

Potato chips
Fruit nuggets

Sausage 
Fresh mozzarella
Pizza sauce
Roll

Chocolate
Rice Krispies treat leftovers 
Excess ricotta cheese topping--ricotta, peach schnapps, coconut, sugar
way to much of the following at a cookout...
Ham
BBQ
Roll
Pasta salad
Shrimp salad
Brownie
Dessert pizza 
Salsa and chips
Veggies and dip 

Continuing to work on mid-foot strike running.  Pace for the 7 was 8:10 on average

1 piece dessert pizza pre run

Multiple pieces dessert pizza 
Banana
Peach
Buttermilk biscuit with honey
Orange, pomegranate, pineapple juice mix

1 1/2 Cheeseburger
Onion rings 
Fries 

3 large diet cokes

Dessert pizza
Potato chips

Rice krispies  

Water pre workout

3 weight bearing exercises plus double adduction abduction 

4 miles simulated biking 

Soy mill, pear, kiwi, banana smoothie
OJ
Whole wheat bread with earth balance spread 
Cashews

Diet pepsi x 3 
260 cal Hershey bar with almonds

Chesapeake turkey
Olives
Dark chocolate 

Onion soup in a bread bowl
Black cherry smooothie
More bread 

Very diluted pomegranate juice

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

Banana, soy milk, whey smoothie

Soft pretzel 

Dried cranberry, banana, papaya

Soft pretzel 

Pistachios

Eggs, bacon, ham, greens, onion, bleu cheese 

Today's 14, were run at NCR starting at 5:30 AM.  It was a wonderfully pleasant time for a run.  I ran with Judith.  It was her first 14.  She did a great job, although slowed at the end.  Her comment: "Running 14 is twice as hard as running 12."  All I know is that I've gone from blogging about my first 15 a year ago to where I can talk about an "easy" 14.  We ran it in 2:02:18 or an 8:44 pace.  Nothing shabby about that.  Three slow miles to open up, 9 miles at sub-8:40 then 8:48 and two just a bit over 9.  It was a lot of fund. 

I did nap in the car on the drive to the family vacation after running 14. 

Electrolyte beverage

3 soft pretzels

Hard pretzels

Soft pretzel

Potato chips

Diet coke

Diet coke

Bacon cheeseburger

Fries

Mac and cheese

While I ate a bunch yesterday after I ran 14, I didn't every feel voraciously hungry.  Today, I made up for that.  That was a huge breakfast!  The rest of the day was good and the pomegranate wine was fun.  The 3.1 miles this time were mostly flat, and the 14 miles yesterday were "easy" so I was able to do the 3.1 in an 8:17 average pace.

Eggs Benedict with ham and Hollandaise

Hash browns

Corned beef hash

Coffee

1/2 waffle with toppings

Grapefruit juice

Gatorade 

Soft pretzel

Pretzel crisps 

Spaghetti with tomato sauce

Parmesan

Baguette

Pomegranate wine 

Coke

Mango juice