sub-3 or blow-up trying

Ran 7 miles w/my wife @ just under a 10min pace. 

Ran 5 miles on the TM- the final 2 @ 6:22 pace.  Blister began to get raw, so shut things down quickly.  Continued progress, so I'm being a little more careful in allowing things to heal. 

Ran 8 miles w/my wife at about a 9:45 pace through light hills.

Did 30-minutes weights + 4 miles w/4 strides worked in w/a new pair of Brooks Launch.

Very satisfied w/today's race.  It's been a rough year for me with nagging injuries- achilles and blister issues.  Finally turned a corner today.  Went into the race with low confidence, yet high determination.  Ended up w/a 1/2 marathon pr on a fairly challenging course- 1st half downhill and 2nd half uphill on a trail.  Of 400-500 runners, I came in 12th and 2nd in my age division.  A more detailed race report will come later...

Mile 1:  6:18 (downhill, so just took what the road gave me)

Mile 2:  6:25 (still downhill, so continued to coast)

Mile 3:  6:31 (continue the downhill, but a little slow due to entering the trail)

Mile 4:  6:36 (leveling out a little, yet still a comfortable pace...feeling blister a little)

Mile 5:  6:32 (able to stay focussed, slightly down)

Mile 6:  6:47 (the trail was blocked from trees, so we had to veer around- probably lost 10-15 seconds due to this...yet so did everyone else)

Mile 7: 6:33 (happy with this mile because it was pretty flat)

Mile 8:  6:46 (starting the slow climb up...had to work hard for this mile)

Mile 9:  7:00 (getting steeper and more aware of my blister)

Mile 10:  6:57 (this mile was my strongest effort of the run...determined not to go over 7)

Mile 11:  7:05 (well...there's the 7- still going uphill)

Mile 12:  7:09 (never lost concentration- just telling myself the pain will soon be over)

Mile 13:  7:01 (moved from the trail to the road, the hill was much steeper, yet the road was easier for picking up speed)

Last .1:  5:38 pace (my garmin actually measure it out as .15 miles)

Total:  Ran 13.1(5) in 1:28:35- new pr for me in the half marathon.  Great confidence builder for Philly in 2 weeks. 

Ran 4 miles @ about an 8:41 pace, threw in a 3-mile tempo (6:30,6:25,6:31), and then finished with a cooldown mile- 8 total.

Ran a loop down to the track @ about an 8:20 pace.  Picked up the pace on the track for a 2-mile tempo (6:20,6:21)- was very happy, since the pick-up seemed effortless.  Jogged back home @ about a 8:50 pace (more uphill)- 10 miles total. 

Raining out, but I kind of preferred going TM workout today- surface is forgiving and tempo runs take less mental energy.  Did 2-mile warm-up and the 2 x 2.5 miles @ 6:15 pace (2-minute break in the middle to get water).

3-mile warm-up and then 2 x 2-mile tempo w/2 minute jog in the middle- 6:09,6:29/uphill and 6:15 (flat),6:26 (up)- jogged the rest home for 10 miles total. 

Not real happy with my run today- the achilles were a bit sore for the first time in a few weeks.  I'll need to be careful for the rest of the week- of course I am in the midst of taper, so hoping for fresh legs by the weekend- ran 9.5 miles @ just over 8:30 pace. 

10 min weights + 8 miles @ about 9min pace. 

Ran 4-miles slowly on TM @ gym w/6 strides thrown in.  Achilles is still a little sore, so I've scrapped my normal pre-marathon "dress rehearsal".  I've run 120 miles less this past October leading into Philly than the year before and am 4-5 lbs heavier.  At the same time, I recently ran a half marathon 35 seconds faster than I did on the same course last year at this time. 

Sooo, how does this all affect my marathon for this weekend?  If my achilles feel ok by race morning, I'm still in position for a pr.  My 3:07 last year could have easily been a 3:05- I let up a little once I knew a sub-3 wouldn't happen that day.  Also, I know myself now a little better as a runner which could factor in on how well I approach a familiar course.  My mileage is down, yet I ran 24 of 26 miles well at Boston last Spring with even less mileage leading in.  Plus I have an October marathon under my belt as a "long run". 

Overall, there are an overwhelming number of factors that could affect this weekend.  I'll probably know by mile 2 or 3 if a pr is a possibility for the day.  If so, I'll try to stick with the nearest pace group (3 or 3:05 group) and hang on as long as possible.  If not, I'll adjust and try to at least get a BQ under my belt for 2013.  Meanwhile, I plan to get good rest today, get focussed for a 100% effort, and then hope for the best. 

30min weights at the gym and a real light run on the TM (2 miles) to keep my achilles from getting too stiff.  Felt OK.  I normally do not run the 2 days proceeding a marathon, yet I've noticed days off make my achilles a tad bit sore.  I may run very lightly tomorrow if they feel stiff when I wake up.  If they feel somewhat fresh, I'll completely take the day off. 

The plan was to run a marathon.  I was lacking a bit of confidence going in- mostly due to low mileage training.  Last year I ran Philly w/320 miles of running in October and a 1/2 marathon pr 2 weeks preceeding the race.  This year I ran 205 miles in October and pr'd once again at the same 1/2 marathon preceding the race...Anyway, started off feeling great.  Ran the first 10k in 41:46 (pretty close to my same time last year) and then on the second hill around mile 9 or 10 my legs started to stiffen.  I switched to a 7min pace, hoping I could find a new groove and still pr in the marathon (needed sub 3:07).  Fortunately, I was able to maintain 7min/pace alright, but unfortunately I was beginning to feel a bit like I normally feel around mile 18 or 20.  Saw the 12 mile marker pointing half-marathoners to the right and decided to cruise into to a half-marathon finish so and save myself a month's worth of recovery time beforing training for the Boston Marathon. 

I'm not one to like to quit, so it was a difficult decision.  At the same time, I knew deep in my heart I had not put in the proper mileage to really race the marathon distance.  My finish time for the half was 1:30:24 (my chip time for the half last year was 1:29:12).  I think I made the right decision and now look forward to running with my wife on this Thursday's 10k Turkey Trot. 

Briefly met Jake and Andrea who are on our blog.  They both "went for it" and although they fell short of their posted goals, they both did awesome! 

Also, prayers go out to the families of two runners who died in the race today.  I don't know any details, but it was just reported on CNN news a few minutes ago. 

10 miles slowly...felt ok, but don't like my asics trainers that much- too much friction in the sole of the shoe. 

A friend of mine wanted me to run with his 11-year-old son to pace him for this Thursday's Turkey Trot 10k.  It's a very challenging course w/steep hills.  I ran a 5-mile warm-up before he arrived and then ran the 10k w/him in 52:25 (8:27 pace).  Pretty awesome for an 11-year-old.  My pr on that course is over 3-minutes slower than other 10k courses.  Ended up with 11.2 miles for today. 

4 easy miles at the gym + 40 minutes w/weights.  I want a solid month of weight training to renew core and overall strength going into the new year.  Think it may help prevent nagging injuries. 

My wife and I entered the Goshen Turkey Trot- it was mid-30's, sunshine, and windy.  The course is very challenging- 1/2 is made up of trails and contains 5-6 steep hills, including a steady incline from part-way through mile four all the way through mile 5.  My previous pr for this course is 43:05, so my goal going in was to break 42 minutes.  500-600 runners lined up at the start and we were off with the gun...

Mile 1- 6:12 (Lots of downhill on this, so I disciplined myself to hold back)

Mile 2- 6:06 (Rolling hills, yet surprised by this time, since the last 1/2 mile was uphill)

Mile 3- 6:31 (Rolling hills, yet very pleased- passed alot of runners on this stretch)

Mile 4- 7:01 (Flat for first half and then steady incline up a trail- conserved for the next mile which is the toughest)

Mile 5- 7:07 (This was the most challenging- ran it last time in 7:42)

Mile 6- 6:46 (Very pleased- steady downhill for 1/2 mile and then steep uphill for 2nd half mile- mile legs were doing just fine)

Last .2- 1:13/6:06 pace (Finished the hill and then kicked it in for the finish- more of a 5:40 pace once things levelled out).

Overall, I exceeded expectations and finished in front of a few local guys who usually beat me.  Very happy with the effort and time and was able to take home a ribbon and a homemade apple pie.  My wife finished in just over an hour and capped off a very emotional week.  She ran the course on Monday with a handfull of friends and stumbled upon a man in his late 40's who had committed suicide.  His daughter is in one of my daughter's classes at school.  My wife stopped with her friends at that point in the course to place flowers around a cross they had made. 

Thanks to those who read the report and may you have a Happy Thanksgiving!

Ran 4-mile progressive run w/my daugher today- 9:16,9:01,8:16,8:06.  She's getting ready for a 5k next weekend and looking good.  I felt fine, but want to make sure not to over do it.  Feel as though I could easily do a 70-mile week, but will be careful to ease back into it.  With a 10-miler tomorrow, this will be my first 60-mile week since September.  Hope to get back to 70 within 2 weeks and keep it there through March for Boston.  We'll see. 

9 miles nice and easy. 

5 miles on the TM.

8.5 miles outside.

15 minutes of weights and then did TM workout.  2-mile warm-up and then 6-mile tempo (6:22,6:22,6:18,6:18,6:15,6:15).  Gym was warm, so finished a sweaty mess!

20 min. weights + 5 miles on TM @ gym.

5 more miles on TM- 8:27 pace.