My First Boston Marathon - April 16, 2007

It’s been a hectic couple of days since the finish of the marathon. I decided to take some extra time to reflect on the marathon. Here’s the story…

We bucked the norm and stayed out in the suburbs, which worked out well. I’m naïve and didn’t realize the tradition of the bus system initially. Anyway, we rolled into Hopkinton State Park at around 7:20AM to find ourselves, well, early. BAA does a great job with the shuttles. There were dozens of empty school buses and only a few cars there in the lot.

The rain was steady and the road to the start area was nearly flooded. There was road crew draining Route 82 on our way.

In Hopkinton, Jen and I walked what seemed like a mile to athlete’s village, dodging puddles and cursing mother nature and her fricken’ nor’easter. My feet were sopped before I ran my first step of the day. I wasn’t sure what we would do since I knew the village was for runners only, but Jen walked right in to the tent with her jeans on with me.

The tent area looked like a refugee camp, all of us taking cover from the wind and rain. Many of the early birds were spread eagle on the ground stretching and taking naps. The surrounding field that had the port-o-johns was a swampy, soupy mess. All of us were gearing up for what were touted to be the worst Boston Marathon conditions in history.

The anticipation for me was unnerving, especially given the conditions and the uncertainty of what was to come. I just wanted to START. Runners smarter than me had extra shoes and plastic bags wrapping their feet. I wish I was that bright. Next time…

Finally, race time approached and the weather was tame. Sure, there was steady misting, but not the winds and the lower temps that were promised by all the meteorologists.

I told Jen I was planning to run steady 8’s. What difference would 3:20 or 3:30 make? I knew I didn’t have the mileage in to run much more than that. Plus, the weather… and this was about the EXPERIENCE!

Dressing was difficult, but thought I was dressed right for the conditions. I wore running tights. This decision was difficult, but the “RealFeel” was supposed to be in the 20’s around 11AM. Yes, the forecast was that temps would drop throughout the race and the winds would pick up. I wore two layers and an old Addidas running coat that I said I would toss if I warmed. It is perfect to shield the massive downpours I expected.

Finally, at 9:45, I drifted into the 5000 corral with pride. The gun went off and it was a stampede of runners on the narrow Hopkinton streets. What a thrill to know that most runners around me were faster than me, and that I was somehow mixed in with them.



The downhill pushed our pace exactly as I imagined it would. I shed the jacket and put it onto my waist at mile 2.5. I didn’t want to ditch it since I thought it would get colder. I ended up wearing it on my waist ‘til mile 17, when I saw my wife.

Wellesley was without a doubt one of the highlights. At mile 12, I heard a distant ruckus that sounded like a World Series game taking place where a homerun had just been hit. It was the girls of Wellesley instead. I saw signs of “Kiss Me for Luck!” and “You’re Sexy!” and “Take it OFF!” and flirted with all of the chicks as I ran by. I felt like a rock star.

Fast forward to 17, when I started what I thought was an early fatigue for me. But, I was hanging in. I saw and kissed my wife and braced for the beginning of the ascent. I’ll be honest and tell you I didn’t know which hill was Heartbreak. At 19, there was a modest climb, and I couldn’t remember where I was. I thought, is this IT?? I then hit 20, and there it was. I saw many around me stall, but I was able to muster a low 8 pace up the hill.

Once I hit the top, I was pumped. But I still had 10k. It wasn’t until mile 23 that I really saw the crowds thicken. Getting into downtown was incredible. We ran right along side the “T” and I saw spectators waving at us through the windows.

The payoff was rounding the corner in Copley Square and seeing the BOSTON MARATHON banner in the distance, signaling the finish. I was so damn ecstatic. I was doing cheerleader moves with my arms. This finish was like no other. There was a mile of people 5+ deep along each side of the street screaming, waving and cheering.

I was choked up as usual when I got into the chute and immediately began to freeze. I wanted my warm clothes and to find my wife.

1 - 7:30
2 - 7:27
3 - 7:38 – moved jacket to waistline
4 - 7:38
5 - 7:58
6 - 7:43
7 - 7:44
8 - 7:44
9 - 7:44
10 - 7:49
11 - 7:50
12 - 7:38
13 - 7:45 – Wellesley College scream tunnel
HALF – 1:41:03
14 - 7:44
15 - 7:55
16 - 7:42
17 - 8:28 – Ascent begins, Pause to kiss wife and hand off jacket
18 - 8:07
19 - 7:59
20 - 8:11
21 - 8:22 – Fighting off the heartbreak!
22 - 7:43
23 - 8:03
24 - 7:58
25 - 8:14
26+0.2 - 9:42 – Final 1.2
FINISH – 3:26:27

After the debacle of getting my gear off the bus (that was the one foul-up of the event, all else was solid), we were ready to head back to the hotel. We didn’t get back until about 4. I took a shower and was ready for a nap.

I came out of the bathroom to learn the news of the VA Tech Massacre. I was incredulous. I always thought I would remember this day as my first Boston Marathon, but now we all will remember this day in infamy as the worst massacre in US History.

When I heard the news, I remembered the tears of joy I had shed when I crossed the finish line with thousands cheering. I would later shed a different kind of tears on the same day. I thought of the 32 innocent people that were senselessly murdered. I wondered why I have been able to chase my dreams, which include running this incredible race, having a career and a wife and a great life... And why were these kids chosen to be in the path of such tragedy with their whole lives ahead of them? I haven’t figured this out as yet…

Boston bound - I'm on my way... BIB # 5215

First and foremost, for your viewing enjoyment, I can be tracked during the race on baa.org - bib #5215.

The bags are packed and we're ready to go. Flight is 7:30 AM tomorrow from Chicago Midway to Providence. I couldn't fit my canoe and paddle I'll need to float through up to 5 inches of rain from Hopkinton to Boston. If you've looked at the forecast, you know what I mean.

We have a visit planned with my sister-in-law tomorrow and then we'll take a 90-minute drive to Boston on Sunday. We've got a pre-race dinner on Sunday scheduled with the Chicago CARA group at this place. Let me know if you've been there before and your review.

I've got 14 miles in WTD. Will do a short 2-miler on Sunday. I'm feeling a bit sluggish. This taper hasn't been as tough as other marathons since it was shorter, but I do feel I've put on a couple of pounds.

The big news for the race is the growing speculation on the conditions. I've heard 50+mph wind gusts, thirty-something degree temp's with a sleet-rain mixture. Beautiful. I've seen newspaper reports of whether or not the race would be cancelled with the pending Nor'easter. The race has only been cancelled once, in 1918 during WWI, over the past 111 years.

You should see it, I've packed half of the running gear I own. It's ridiculous. How the hell do any of us know what to expect? We need to have plenty of clothing options. And we also need to consider we may have clothes we will want to toss.

I thought I'd share more encouragement from the B.A.A. below. We've got the video and digital cameras packed. Signing off for now until a race report next week. Here's my chance to chase destiny from Hopkintown to downtown Boston. Peace out...


April 13, 2007

Weather Advisory - 2007 Boston Marathon

The Boston Athletic Association's medical team recommends the following precautions and advice for participants in Monday's Boston Marathon:

FORECAST:The most up-to-date weather forecast calls for a predicted Spring storm on Monday, including heavy rains (potentially 3 to 5 inches), with the start temperatures in the mid to upper 30's. Wind will likely be East (in the face of the participants for most of the race) in the 20 to 25 mile per hour range, with gusts to as much as 50 miles per hour. This will produce a wind chill index of 25 to 30-degrees Fahrenheit.

RISKS AND RECOMMENDATIONS FOR RUNNERS PARTICIPATING IN COLD AND WET CONDITIONS:Combined with the rain, we are concerned that predicted weather conditions will increase the runners' risks for a condition called hypothermia. As with any athletic competition, as a runner you are assuming the risks inherent with participation. It is your responsibility to be informed about the risks associated with running in the aforementioned conditions, and the risks of injury or illness will increase with these predicted conditions.
While exercising in cold weather, our bodies attempt to maintain core temperature by shunting blood away from the periphery, thus minimizing heat loss. Hypothermia sets in when the body's temperature drops below normal, starting when the body loses heat faster than heat can be generated. Heat is produced by muscle action and shivering. Very low body temperatures can be life threatening.WARNING SIGNS OF HYPOTHERMIA:
Mild hypothermia is heralded by goose pimples and shivering as our bodies attempt to raise our metabolic rates to increase our core temperature.
Moderate hypothermia will result in muscular fatigue, poor coordination, numbness and disorientation.
Severe hypothermia can result ultimately in cardiovascular failure. Treatment of hypothermia requires prompt recognition and treatment as mild hypothermia can progress to a more severe situation if not addressed early.

WHAT TO DO IF HYPOTHERMIA SETS IN:Runners should be removed from cold, wet, or windy conditions. Wet clothing should be removed, and rewarming commenced with warm blankets and ingestion of warm fluids. If the athlete's condition does not improve, transportation to a medical facility should be arranged. Hypothermia can occur at temperatures at, or below 45 degrees Fahrenheit, or even in higher temperatures when the weather is also wet and windy. Cold temperatures, dampness, and wind increase the risk of hypothermia for runners. Sweat cools the body quickly during cold weather running. Wind evaporates it faster.
As with so many other conditions in sports medicine, our best offense (treatment) is a good defense (preparation). Following the guidelines below will help minimize risk for cold related illness and will maximize your enjoyment and performance during the race:

PRACTICAL ADVICE FOR RACE DAY:

Be prepared prior to the race. Have extra clothing which will enable you to stay dry even before the race begins.
For the race itself, dress in layers of loose, lightweight clothing. The first layer of clothing (closest to the body) should be made of polyester or polypropylene which will "wick" sweat away from the body. Subsequent layers should be loose and breathable-fleece is a good choice. Cotton should be minimized as it can allow sweat buildup. The outer layer should be wind and water resistant, thus protecting from wind, rain, and snow. When in doubt, add the extra layer. You can always remove a layer if you warm up, but you will regret not having it if you start freezing with several miles to go.
Protect your head and extremities. Wearing a hat is essential as up to 50% of body heat can be lost though the head. Gloves are important to prevent exposure to the hands. These, too, can be removed if you get warm, but you'll regret not having them if needed. Mittens are better on colder days as they will keep the hands even warmer. Shield the face with a scarf or high collar. Wear socks that retain heat and wick moisture away.
Runners with exercise-induced bronchospasm should attempt to warm air such as through a scarf or mask. A prolonged warm-up prior to hard running can help minimize symptoms. Carry your inhaler if you use one, and use it should it become necessary.
Stay with your normal hydration regime, remembering not to over drink. Do not drink alcohol the night before the race. Alcohol will make the body lose heat faster.
Run with a partner. It is sometimes difficult to recognize if you are becoming hypothermic. A running partner can help if you get into trouble. Shivering is a sign of hypothermia. The cessation of shivering may indicate more severe hypothermia and the runner should seek evaluation at a shelter.
Consider canceling your run or seek shelter if the weather conditions are too severe or you are too tired. Running on ice or over snow-covered terrain can lead to tripping, falling, or injury.
Medical stations and American Red Cross locations - located every mile along the route - along the course will have buses to handle your medical needs. Rewarming will be difficult given the weather and normal field size, so if you are not feeling well, do not wait to seek medical attention.
Help each other. Be aware of yourself but also make medical team members aware if you see someone on the route who you believe may be starting to suffer from the onset of hypothermia.TREATMENT OF HYPOTHERMIA
Keep the runner dry and cover with blankets.
Shelter the runner from wind and water.
Provide heat to the neck, underarms, and groin. Heat only the trunk initially to avoid core temperature after-drop. After-drop occurs in this manner: Extremities cool faster than the trunk. If you re-warm the extremities, their colder blood will re-enter the circulation and actually worsen hypothermia temporarily.
Keep the runner lying down, but only in a warm dry location.
Administer warm fluids by mouth if the runner is shivering. If the shivering reflex is lost, a bear hugger should be utilized (loss of the shivering reflex signifies significant hypothermia).
Avoid moving/jarring the runner suddenly because this may trigger an abnormal heart rhythm.
If CPR is necessary, resuscitation should not be stopped until the person's body temperature is at least 95°F/35°C (never give up your efforts). All temperatures indicated are rectal measures, which give a closer indication of core temperature. If the victim is cooperative, you may take temperature by other methods.

B.A.A. has issued weather warning

Not good, folks! I dropping my time expectations down to 3:30. Four days to go...

Newsflash from the BAA sent to all entrants

Wednesday, April 11 - As the Boston Athletic Association continues to make preparations for Monday's Boston Marathon, we are monitoring the upcoming weather conditions forecast for this area. Based on the National Weather Service's most recent report and in cooperation with the Executive Office of Public Safety (Commonwealth of Massachusetts) and the Massachusetts Emergency Management Agency, together with the eight cities and towns along the 26.2-mile marathon route, we are planning for likely heavy rain and windy conditions on race day. However, all race day plans remain the same. The Boston Athletic Association advises participants in Monday's race to plan accordingly for their run, bringing with them gear and apparel to suit the conditions. The B.A.A. will continue to update its web site as necessary.

Psyching up for Boston - My dream goal will be accomplished

Finally, my two weeks of business traveling is over. I was in our Connecticut office for three days again this week, which includes the proverbial team dinners both nights. These are long days and seriously impacts the running schedule.

Not to mention that I work in the alcoholic beverage industry, so there are always plenty of opportunities to hit the bar. I was able to get in a couple of shorter runs during the week.

All of this is OK, however, since the taper for Boston is in full effect. A few people have asked me if I have a goal time in Boston. All along I have said that I am just happy to be there. But it wouldn’t be me if I didn’t have a plan. So here it is…

My recent half was a 1:32, which is a 3:15 on the McMillan predictor chart. Not going for that. Don’t have enough weekly mileage, long runs or any speed work in the bank.

My recent 8k was a 31:53, which is a 3:08 on the predictor chart. Again, NOT going for that for the aforementioned reasons.

I’d be absolutely thrilled with a sub-3:20, which would be my second best marathon time. My PR prior to Chicago '06 was a 3:23:55, which is really what I want to beat. SO, I will run 7:40’s and see how it goes, and see if I can push it 7:30’s for the final 10k to break 3:20.

BUT this is Boston, and I have no idea what to expect. Mark my words, I am thrilled just be to there and that I am injury-free again. That is the real victory for me. I cannot wait to run through Wellesly College with all the local crazies in my face cheering me on!!

Today’s 12-miler went off without a hitch. I ran up at the Prairie Path with CARA group. I’ll do a recovery 4-miler tomorrow to get me to 33 for the week. Worst part of today was that I lost the key to my car on the path and was stranded up in Wheaton. Wife is out of town, so no help there. Thankfully, an overly kind running partner drove me 40 miles roundtrip to get my spare key and bring me back to me car. I definitely need to pay that kindness forward.

Disappointing news: The Soldier Field 10-miler on May 26 is now sold out. I screwed up. I was about to sign up a couple of weeks ago, and hesitated. I went as far as filling out the e-form and not hitting enter. I was like, wait, am I sure I want to do this since I’ll be just getting ready to re-start Chicago training? So after I settled in on doing it, it was too late. Oh well. Guess I’ll be drinking beer all Memorial Day Weekend now.

Last bit of good news...

1. I got a totally unexpected mid-year raise yesterday!! Yippee!!!

2. My Michigan State Spartans are competing for the NCAA Hockey Championship tonight. Go Green - Go White!

Recap of London trip - two weeks to Boston

Hi, I am back from my trip to London. I went to attend the first-ever Global Procurement conference for our company. It was a great experience to meet people in my function who all work in different parts of the world. From Europe, Asia, Africa, China, Australia, India... you name it, the region was represented. It was a fantastic week.

Monday 3/26

I got up at 5AM with great ambition to get in the 18-mile long run I put off due to the Shamrock Shuffle. I also knew there would be little if any running due to my travel schedule. Guess what? I knocked out 18 like it was my job. With a stop at Starbucks, I was at my office before 9AM. I was amazed I pulled this off, and I wasn't even that sore. My pace was fairly easy at around an avg of 8:00 for the 18.

Tue-Thurs

I took the redeye from O'Hare to Heathrow on Monday night, with a little bit of shuteye. I spent Tuesday at the hotel with others on my team and catching up on work. No running before dinner. In fact, there was no time for running at all between Tuesday and Thursday. If it weren't for my jetlag, I may have been able to sneak in 30 minutes, but it didn't happen. That's OK, the conference was great. I was there to network, not to run.

For Wednesday's dinner, our entire team was treated to dine in an amazing setting in English history. We had the great fortune of dining at a hall within Hampton Court Palace, which was one of the royal palaces of King Henry VIII. King Henry was infamous for killing four of his six wives, since the Catholic Church would not allow him to divorce. He eventually was ex-communcated by the Pope of the Catholic Church, which prompted him to launch a religious revolution with the Church of England. That's my history lesson for the week.

Friday 3/30

I stayed over an extra day in London to see the city a little bit. I worked from our office in central London on Friday. After work, I finally laced them up and headed from my hotel toward Hyde Park. I ran all around the perimeter of the park and ventured into it in certain parts. One of the highlights was stopping off to stroll around the Princess Diana Memorial Fountain. This was a really simple but beautiful landmark. I did a 5-miler at around 7:47 pace.

Saturday 3/31 -- Flew home from London.

Sunday 4/1 - Final 20-miler before Boston

Since I was on my own for the planned 20-miler, Jen came out to the Morton Aboretum with me to provide moral support. She ran/walked on her own and did a lot of reading while I did the 20. Today's run was a great one. I pasted in my Garmin splits below. Note my final five miles were 7:25'ish for the average. I was ripping up and down the hills. Taper begins... on to Boston!

Mileage recap for the week

Only three runs -- 43 total miles

Shamrock Shuffle Report - I love P.R.'s!

Today's Shamrock Shuffle was another great race for me. For the second consecutive week, I managed to surprise myself. Maybe it's a clue that I need to stop underestimating my ability.

I was fortunate enough to have an "A" corrall assignment as a result of my marathon time last year. Lining up at the front of a 30,000 field was quite an awesome experience. I felt professional.

If you check out yesterday's post, you'll see that I set a goal of a P.R. of 32:25. Had I not run the half so well last week, I wouldn't have dreamed of setting it. Even McMillan's chart said I was in position for 33:02.

I blasted out of the gate with the top runners and quickly realized I was nearly in over my head. I tried to calm myself and get a rhythm. Truthfully, my legs felt a little soft in the first mile. I was really concerned that I wouldn't be able to hold the sub-7 pace I knew I wanted to hold.

At Mile 2, I grabbed a gatorade and pushed ahead. I sighed in relief when I saw 16:30 on my watch, because then I knew I was about half way done. I hit the 5k mark at 20:01 and laughed to myself when I thought about last year I how I wasn't sure I would ever get a sub-20 5k. I just nearly did it in an 8k race.

For the last 1.5 miles, I really couldn't tell how fast I was running. The heat was getting to me and I wasn't sure if I had the endurance to come anywhere close to my first three miles. Like I’ve heard many times before, racing HURTS.

When I rounded the turn and hit mile four with a 6:29 split, I knew I could P.R. I buckled down and braced for some pain. The hill on the final 0.5 really got me panting something fierce.

When I made the final turn to see the finish in the distance, I knew I had a P.R., but, wait, could I actually break 32:00?

The answer was YES!

I am not afraid to admit that the 5k and 8k races seem to take more out of me than the double-digit milers. Maybe it's my imagination, but these 3 and 5 mile races are sprints that rip me up. I needed a nap this afternoon.

I celebrated with a free beer and then lunch at the Cheesecake Factory.
Now, I am getting ready for bed so I can get my long run in this week. Nothing like getting up at 5:00 AM for an 18-miler.

Race stats:

Placed 283rd overall out of 23,685 (top 1.1%)

Placed 49th out of 2,318 in M30-34 group (top 2.1%)

Placed 261st out of 11,007 men overall (top 2.3%)

TOTAL MILEAGE FOR THIS WEEK: 35
GOAL FOR 3/26 WEEK: 45 (incl. a 17-18 miler and a 20 miler)

Gearing up for the Shamrock Shuffle 8k

Recap of week to date

Mon - Rest
Tue - 8 miles - 7:53 avg pace
Wed - 10 miles - 8:04 avg pace
Thu - Rest
Fri - 8 miles - 7:50 avg pace
Sat - 3.2 miles recovery - 8:40 avg pace

I'm getting ready for tomorrow's Chicago Shamrock Shuffle.

Aggressive Strech Goal Plan for Shamrock Shuffle 8k - by the mile

Mile 1 - 6:39
Mile 2- 6:34 - 13:13
Mile 3 - 6:30 - 19:43
Mile 4 - 6:29 - 26:12
Final 0.97 - 6:13 - 32:25

GOAL RACE TIME: 32:25 (1 sec faster than my 8k PR - May 2006)

This is a stretch goal, but I figure, hey, what the hell, let's see what I can do tomorrow. I'm going to rip through the miles as best I can.

I had to alter the Boston training schedule quite a bit with races on consecutive Sundays. I'm excited for tomorrow's race, but not so excited to try to squeeze in 17 miles on Monday morning before work. I have to get this longer run in since I've had not had one this week.

I fly to London again for a conference on Monday night, and will have very little time for running during the week. Plan is to get 17 miles early Monday AM, then get to work by 9:30 AM.

I hope to squeeze in a total of 8 miles from Tuesday to Friday. I'm staying Friday night in London, just to check out the city, since I never really have. Fly back to Chicago on Sat AM.

Then, on Sunday April 1st, I will do my final 20 miler before Boston. I will head up to the hills of the Aboretum on my own, since the CARA group runs on Saturday. I'll get it done. Boston, here I come!!

March Madness Half Marathon Report

One of my many favorite things about running is when you have one of those days when you surprise yourself – in a good way, of course. I had one of those days today.

Today, I ran the March Madness Half Marathon in Cary, IL. I came into today’s race with a touch of curious excitement about what kind of race I could run. I honestly did not know.

The winter had been marred with a stretch of injuries to both IT bands, coupled with a lot of brutally cold, windy weather, which required a lot of heavy clothing.

Running friends had warned me that Cary is quite the hilly course. “You won’t run what you ran at C.D.C,” admonished one experienced friend. He was referring to the Chicago Distance Classic, where I set my PR of 1:30:24 last August.

I officially set goal time of 1:34:59, which is exactly the 7:14 pace that I ran for an entire marathon last fall. It seemed like a realistic stretch goal, given the hills I expected and my comparative level of training to last fall’s Chicago run. I had done no speed work while working through injuries, weekly mileage has been lower, and I hadn’t raced since a disappointing showing at the Las Vegas Half Marathon in December.

Conditions were ideal, simply stated. No wind. A crisp 36 degrees at start with a beaming sun overhead.

These guys weren’t kidding. There were some tough hills, but I surprisingly was enjoying them, taking them on like they were my friends. I was up and down through the rolling hillsides, and I kept my heart rate in reasonable check.

I truly got a boost at around mile 8. I don’t know what it was, but I really felt good… like I could be running 7’s or better for the rest of the way.

The last 5 miles had a few monster halls, and I attacked them with a vengeance. The Morton Aboretum has been a great training ground, I thought. Once I hit 10 miles, I knew I could hold for a sub 1:34, way better than I thought. Then I knocked out a couple of sub-7’s on 12 and 13 and realized I could actually get sub-1:33.

I sprinted the last 0.1 to a 1:32:39 on my watch; a 1:32:50 on the gun clock. Like I said, in running, some days you can really surprise yourself. Today was one of those days.

7:11
7:04
7:00
7:19
7:12
7:22
7:23 – 47:11 at the half (6.55)
7:04
6:40
7:02
7:00
6:55
6:51
0:36
1:32:39 – 7:04 per mile

Estimated negative split of 1:43

The McMillan predictor chart says I have the potential to run a 33:02 at next week’s Shamrock Shuffle. I think I’ll set the bar at 32:59.

He also advises that I can run a 3:15:24 in Boston. I’m not worried about trying for this kind of time. I don’t have as many long runs in. Plus, my IT band was really acting up towards the end of last week’s twenty miler. I’ll be fine lining up with the 3:25 group in Boston and enjoying the fanfare of all the crazies, while I celebrate all 26.2 glorious miles.

Recap of the week

Mon – Rest
Tue – 7.5 mi
Wed – 5.25 mi
Thu – Rest
Fri – 8.25 mi
Sat – 3.5 mi easy
Sun – 13.1 race (7:04 avg pace) + 2.4 recovery in afternoon = 15.5 mi total

Total for week: 40 miles even

See more progress on: Run the Boston Marathon

Celebrating a half century with Universal Sole

I hauled out to Lincoln Park today at the crack of dawn for a wonderully organized 20-mile Boston bound run sponsored by Universal Sole. I must say these guys did a great job today.

· First, the weather was awesome. Running along the lakefront path in the stunning picturesque city of Chicago was a treat.
· Second, the technical shirts are really sweet. (yes, sweet technical shirts - no cheap tee's here)
· Third, they had the "right" amount of aid stations with plenty of water, gatorade and gels.
· Fourth, I got a free stretch by a certified (and young, attractive female) PT after, which my IT bands needed (with the wife onlooking carefully).
· Fifth, free vitamin water and Chili after.
· Sixth, this wasn't even a RACE -- It was just a trainng run; and they still pulled out all the stops.
· Seventh, it was only $20!!!!

I am an official fan of this running store, even if it is 40 miles from my house. Only confusion for me was I thought I read about free Goose Island beer afterward, but I am guessing I was dreaming. I'll let it slide. Everything was great.

I knocked out the 20 without much issue, except I did feel the right IT band flare up for the last 3-4 miles. I am sore right now. Of course, said cutie PT urged me to visit her clinic for a free injury screening. See splits (short breaks not timed).

With that little event, I hit the half century. Yup, 50 for the week. Ready to rest and then race the next two weeks.

Come enter the "running miles for beers" contest

Did I ever tell you that I love beer? Do a lot of runners truly love beer? Of course, moderation and good judgment are essential for the runner who loves beer. I am guessing that I put back more beers than the average BQ'er this past fall (ok, not before long runs!). I try to be sensible and balanced, but allow me to indulge into a funny thought I had for a minute...

Let's suppose someone created a constest in which the participants would have to drink a 12 oz beer for every mile he/she ran in a given 7-day period. The rules are:

1. You have to run the same amount of miles as beers you drink in a week - there are no points for running more miles than beers or vice versa.
2. You can put in your miles and beers at any time you want - so long as it falls within the 7-day period.

The winner is the runner who will have completed the most beer-miles.

I am thinking I could run 30 miles and drink 30 beers in a week -- and go to work every day. I'm not endorsing this idea, or supposing that it is a good, healthy thing to do, I am just saying that's what I think I could do if someone put me to the test. And, if I had the week off from work, I bet I could do 40 miles and 40 beers in a week. All right , that may be a bit excessive, but it was kind of funny that I thought of it. (Note: Don't over-drink and run, it's not healthy.)

I altered my schedule this week and today is a rest day. Go figure, that it is the most amazingly beautiful day we've had in months. It's 60 here today with sun -- FINALLY. I ran 5 straight days Mon thru Fri and am at 30 miles WTD.

We will spring ahead tonight one hour. I will be running the Universal Sole Boston 20-miler tomorrow in Lincoln Park at 8 AM, which will feel like 7 AM (free beer after, yeah!). With time needed to eat, stretch, commute to the city and park, I need to get up at 6 AM, which will feel like 5 AM, of course.

After tomorrow's run, I will have completed 50 miles for the week - my most since last October. Given my hectic travel schedule the weeks of 3/26 and 4/2, I am pretty certain this will be my peak week before Boston. I have races the next two weeks and more 20-miler before April 16th. See my upcoming race schedule.

Still on track - 41 days to Boston

One of my dream goals is on its way to becoming reality. I am laboring through training, which is not nearly as intense as it was for the Chicago marathon. I’ve had some run-in with IT band syndrome and have dealt with some horrendous Chicago weather. Nonetheless, I will be running the Boston Marathon in 41 days.

I enjoyed an easy recovery 5-miler yesterday, and rocked out my first speed work in a while today on a 7-miler. I ran 3 miles at sub-6:40, to help prepare for my 8k race later this month.

This post is being posted to my running blog as well. For my running blog readers, check out the site www.43things.com to help set your lifetime goals.

See more progress on: Run the Boston Marathon

Six weeks to Boston

I completed another successful week by coming in right on my mileage target again. The weather again yesterday in Chicago was a bit dicey for an early morning long run, but, thanks to runner camraderie, we got 'er done. Ice, wind, chills, snow, you name it, we had it!

I am paying extra-special attention to my right ITB. I felt a near limp after yesterday's 17+ miler. Classic soreness in the outer knee. I am rolling like crazy and doing my leg lifts for my hip flexors. I think I concentrated so much on my left that now my right side is weak. Damn!

Now I will try to carefully raise my mileage while trying to stay healthy. I'm not focusing on speed work too much here, folks. There's no 3:10 in my future in Boston.

I am signed up for the Universal Sole 20-miler next week downtown (credit to Whitney's blog for giving me awareness).

Recap of 2/26 week

Mon 2/26 - 5 miles easy on treadmill

Tue 2/27 - 5 miles - cut short from 7

Wed 2/28 - Rest

Thu 3/1 - 8 miles

Fri 3/2 - 3 miles easy on treadmill

Sat 3/3 - 17.27 mi - 8:04 avg pace

Sun 3/4 - Rest

Total mileage for week: 38+

Goal for next week: 48. Check out my upcoming weeks below. Goal is to get to Boston with health and reasonable fitness to enjoy my first ever Boston Marathon.

On the defensive - 45 days 'til Boston

I am cautiously responding to symtpoms of an ITB now in the RIGHT side (recent issue was on the LEFT). I am foam rolling big-time and doing my hip flexor strengthening exercises. It is not serious yet, but this is similar to how I felt when my left ITB start up back in November. I have completed three runs so far this week:

Monday - 5 miles - I did a relatively easy 5 miler on the treadmill - around 8:12 average pace. For some reason, the pace felt faster. This is when I first felt some minor discomfort in the lower right knee area. I think I was pretty tired from Saturday's 17-miler.

Tuesday 5 miles - 7:51 - I cut this run short due to concerns over my right ITB.

Thursday - 8 miles - 7:50 pace - We had lightening and rain yesterday morning, so I ditched work at 4pm to head for a run. No problems here, but later in the run, I did feel some tenderness on the right side.

Just when you get the left leg 100% healed, the other one starts acting up. Such is life! I am hoping it is my imagination.

WTD: 18

Weekend plan

Friday - Gentle 3 recovery pace
Saturday - 17-18
Sunday - Rest

Goal mileage for the week: 37-38. Was hoping to crank it up to the high 40's next week.

45 days to go to Boston.

Excellent 44-mile week

The winter ice storm struck the Chicago area yesterday evening, but not before I put in my 17-miler as planned with the group at the Morton Aboretum. I was glad to see that there were several of us that agreed to do three of the 4.7 mile loops together. That left only a short solo add-on for me to get to 17. This was my longest run since Marathon training last fall. Overall average pace: 7:49.

Like last week's 15-miler, I was tired after this run (we're supposed to be, right?). Unfortunately, my HR monitor strap was no where to be found yesterday and so I had to go without it, but I am certain that I am improving my fitness level.

Training at the Aboretum is night and day compared to the Prairie Path, where we will train again for Chicago later this year. Prairie Path is dead flat. Aboretum has several up and down rolling hills throughout the two loops, which unfortunately provide limited shield from the whipping Chicago winds. Boy, did my legs feel it at the end yesterday. Another issue may have been that a couple of my fellow runners were pushing pace on me at miles 8 and 9 (7:20 and 7:12 respectively). I wasn't ready for that kind of speed through the hills.

A couple of the women in our CARA group were commenting that the hills we are training on now are even more difficult than what the Boston course offers. I guess that is good if it is true.

In summary, I set a goal this week of 44 miles and I nailed it spot on. I'm very proud of my discipline and commitment, since it's a bit tricky to get 9-milers in during the week.

Below is a snapshot of my YTD mileage (in grey) as well as my planned mileage leading up to Boston on April 16th (in yellow). [note: click to enlarge] I didn't indicate what the workouts will look like, but I plan to work in some speed work at least a few times on upcoming on Tuesdays.

I am signed up for two races in consecutive weeks in March. One is a half mary and the second is an 8k. These will help me with some speed and to measure progress towards Boston. Targeted marathon pace for Boston at this point: 7:40/mile or about 3:21. I'll save my sub-3:10 for later this year in Chicago.

In May, we booked a wonderful vacation to Aruba, then it will be back to Chicago in the second half of may to start training for Chicago.

Running & writing as the Boston quest continues

First, I must apologize for not being the most consistent commenter and poster as of late. I do read many of y0ur posts quickly, but have not been as active is commenting as I would like.

Break out the excuse monkey. One of my 2007 goals was to really explore my interest in writing. I have been spending my extra time with an online writing class.

In addition, I have been reading so I can learn more about how professional authors write (recommending Human Capital by Stephen Amidon). Then throw in work and the usual headaches associated with it, and blogging, as a result, has suffered.

Writing is an intriguingly challenging craft to just up and start pursuing. I am deepening my understanding of the written word and how I can prolifically express with conviction all the wonderous ideas that bounce around inside of my mind. All right, 'nuff about writing, this is my running blog.

Anyway, my quest for Boston is alive and well. I reluctantly am declaring myself fully recovered from the ilitobial band syndrome that I was experiencing in Dec-Jan.

This week is on track to become my biggest week since last year during Chicago training.

I need to give a shout out to new, fellow blogger Serendipitious Runner, who qualified for Boston for the 1st time as a result of a stellar performance in Austin last week. Congrats, bro!

Week to date activity

Monday - 4 - 7:47 pace
Tuesday - 9 - 7:29 pace
Wednesday - Rest
Thursday - 9 - 7:46 pace
Friday - 5 recovery - 8:47 pace

27 miles WTD - On track for 44 mile target

Hopefully, we'll be able to avoid the wintry mix, snow mess that is headed to Chicago tomorrow morning. Goal is to get in 17 miles before the weather hits.

Eight weeks til Boston

My business trip across the Atlantic went pretty much as planned. I was able to get in a 6.9 miler near the London Stansted airport. The weather was glorious. I went from -20 windchill to 45 degrees and sunny on Tuesday morning 7AM London time.

I was hoping to get in at least a few miles on Thursday morning in central downtown London, but I was struck with insominia on Wed eve and my schedule was tight. So I skipped the run, went to Starbucks and headed into our world HQ.

Friday noontime, I headed into the gym to avoid the subzero winds again and got my 5'er as planned.

I was unable to run with the CARA die-hards on Sat AM. Unfortunately, Jen's pregnancy did not work out. I had to take her into scheduled surgery for a "D.A.C." on Sat AM at 7:00 AM. This surgery cleans out her female parts after an unsuccessful pregnancy. So I spent my morning in the hospital and everything went well with Jen's procedure.

I then was able to get out by myself on Saturday afternoon for a strong, challenging 15-mile long run at the Aboretum. I tell you the truth in that I was pretty tired at the end of this run. My HR was up higher than normal. I think the hills plus the snowy, slick concrete really did me in. I finished strong with a 7:07 mile.

There are 56 days to the Boston Marathon. With no traveling for now, my plan is to kick it up to 44 miles this upcoming week if I can. I am going to be monitoring my left knee closely. I felt a little tenderness after yesterday's run. If I am not careful, I could relapse on the ITB issue.

Recap of 2/12 week

Mon - Rest
Tue - 6.9 mi - London
Wed - Traveled to Amsterdam
Thu - Meetings in London - flew home
Fri - 5.1 mi - treadmill - 7:55 avg
Sat - 15 mi - by my lonesome - Morton Aboretum - 7:47 avg
Sun - 5 mi recovery run - 8:53 avg

Total: 32 miles - goal met

Plan for 2/19 week - 44 mile target

Mon - 6
Tue - 7
Wed - Rest
Thu - 9
Fri - 5
Sat - 17

Forty the hard way

Mission accomplished... I hit 40 miles total this week, despite extraordinarily cold temperatures for the past several days.

My week was capped off with a 14-mile Saturday comprised of the following:

Two 4.7 mile loops at Morton Aboretum - Est 7:50 pace - Est temp 4 deg with -12 windchill. Chilly!
Everyone in the running group quit after 9.4 mi, so I headed straight to the gym to knock out 4.6 miles at 8:01 avg pace.

Today, we experienced a heat wave and the temps got up to the mid-20's! Hooray! I crushed eight miles with ease outside around my neighborhood. I know I am getting stronger, but my splits seemed so easy at 7:20-7'30's with a reasonable HR in the 150's.

Week recap:

Tue - 5+6 mi = 11 all on tread
Thu - 7 mi on tread
Sat - 14 mi - split btw outside and the tread
Sun - 8 mi outside on flat pavement - 7:37 pace

Total: 40 miles

For this week...

Will be a stepback week due to overseas travel. Heading momentarily to my 8:05 PM CT flight to London Heathrow. Will be traveling and tied up in supplier meetings most of the week - not to mention jet lagged.

Goal is to do at least one 8-mile run near London Stansted aiport on Tuesday AM before returning home on Thursday night. May have a chance to do a short 4 in London on Thursday morning if things go well.

Tue - 7
Thu - 3
Fri - 5
Sat - 15
Sun - 7

Goal: 32-34 miles total - maybe 37 if I can get in the Thurs AM run

28.2 consecutive miles on a treadmill

OK, not all in one session, of course, but I am proud enough to share this stat. The negative windchills have forced me to adapt my running inside. All of my last 28.2 miles have been on the tread: including 5, 6, 7 and 8 milers.

Big news of the day is Anna Nicole's passing. Not much to say about this.

On Tuesday, I knocked out a daily treadmill double: 6 in the morning, and 5 in the evening. I did this because my flight to NY on Tue night was cancelled due to snow and I pushed it to Wed AM. This meant I wouldn't be able to run on Wed AM. So I travelled to CT and back on Wed for work, which made for a long one-day journey.

Tonight, I rocked out a steady 7 miles on the dread-tread. I did this in 53:50 or 7:41 pace, which was solid. I like to think that treadmill miles count double to regular outside miles, due to the psychological trauma. OK, maybe a bit of stretch.

Next week, I will be off to London and Amsterdam and then back to London for a series of meetings; hence moving around Europe quite a bit. It will be a down week. Goal is to run in the range of 32-34 miles.

WTD: 18 mi -- ON TRACK

Weekend plan:

Fri - Rest
Sat -15 mi - 8:00-8:10 pace
Sun - 7 mi - take red-eye to London

Strong week in the cold

The statement "making the most out of the bitterly cold weather" sums up last week's training.

I ran 36 miles, which is short of my 40 mile goal. However, given the 25-30 below windchills the last few days, I am quite proud of my week. I cranked out 17 of my miles last week on a treadmill - including a solid 8-miler yesterday with no stopping. That is a P.R for treadmill mileage in a week. I am overcoming the psychological barrier of training indoors.

Saturday's run was the ultimate test. It was seriously frigid. Dangerously cold. The diehards were out at the Aboretum, but only a handful could handle more than one single 4.7 mi loop. I managed to stick it out with a couple of others for a second 3.1 mile loop. But that was it. Could barely feel my fingers and the winds were getting worse.

You'll notice no major griping about the IT band. It is getter better. I am focusing on exercises to strengthen the glutes and stretching. I have also worked in some basic leg presses to increase strength in the hammy's and quads.

I took today off to rest the legs and recover from the Super Bowl hangover. The hometown Bears laid an egg.

Recap of 1/29 week

Mon -4 miles outside - 8:20 pace
Tue - 5 miles on treadmill - intense hill workout (up to 6% inclines in .25 mi intervals) 7:55 pace
Wed - Rest
Thu - 7 miles outside - 7:37 avg pace
Fri - 2 miles on tread at gym
Sat - 10 mi total - (7.8 in bitter cold with CARA - 7:37 pace, 2.2 on tread in the evening, 7:32 pace).
Sun- 8 easy on the tread

Total: 36 miles

This week's plan

Mon - Rest
Tue - 6 mi - speed and hill work
Wed - 5 miles easy
Thu - 7 miles - work in 2 miles at lact. threshold
Fri - Rest
Sat - 15 miles - low 8's pace
Sun - 7 miles - MP: 7:40 per

Goal: 40 miles

Countdown: 70 days to Boston

Deep freeze running

The deep freeze is deepening this weekend. I am leary about the planned 14-miler tomorrow. Around 8AM, we should be at a steady -10 with the windchill in Lisle, IL at the Morton Aboretum. I am wondering if my dedicated running partners will show tomorrow morning. Will they arrive? Will they be scared off? Will I have the courage to show?

Then I read about Bob's 11 mile feat inside on the mill, and I felt inspired. Wow.

Did an awesome seven miler yesterday that I am really proud of given the cold, my just coming back to stronger form and the snow/ice on the ground.

Wed - Rest - supposed to do 4, but deep freeze and schedule did not permit
Thur - 7 miles at 7:37 per mile

I was tagged by Arcaner. I'm not big on "tag" games, but I enjoy sharing goals and experiences with other runners, so I decided to play along. I am tagging Bob next, since he is a treadmill rockstar and to fulfill my responsibility to keep the annoying chain going.

1. Describe a memory from your first tri/marathon ever.

Pittsburgh, May 2001 - Hitting the wall with shame and frustration at mile 20.5... walking with my head hung low, then having some 280lb mustached dude with an Iron City beer in his hand, sporting a booming intimidating voice, yell at me with full force... "c'mon number 'whatever' ... LET'S GO!!!" I was so frightened that I fake-ran about 500 feet so as to get out of his view, so I could start walking again. Thought he was going to beat my ass if I walked.

2. Describe a memory from your most recent tri/marathon.

The thought process related to hanging on at mile 23 in Chicago to maintain BQ pace for the final 5k was surreal. I can't remember exactly what I told myself, but it was a feeling of incredible power to be able to fend off the doubts and drive through those last miles.

3. What's the most embarrassing thing that has ever happened to you in a tri/marathon?

Having to spend 3:00+ in the port-o-can for you-know-what in Va Beach 2004 was embarrassing, but mostly frustrating more than anything else. Other than that, nothing major... guess I am incapable of embarrassment when I am in a state of exhaustion after a marathon.

4. What's the most thrilling thing that's happened to you in a tri/marathon?

Pumping my fists during the last 0.2 in Chicago 2006 and making it in right at 3:10.

5. What is something you discovered about yourself by doing tri/marathons?

With planning, commitment and the right frame of mind, and a little bit of luck, I can accomplish just about anything.

6. What is The Big Goal that you're working towards?

With the BQ under the belt, I need to finally kick this IT Band issue and stay healthy in '07. I want to fun run Boston and take in the experience. My hope is to still hit the 1,750 mile target I set this year and run sub-3:10 in Chicago.

Freezing our arses off

It is currently a "RealFeel" of zero degrees, according to AccuWeather. Tomorrow morning, it will be a -5. This is way to frickin' cold to enjoy running. My resolve to run in the winter is being tested.

It is definitely colder here in the Chicago 'burbs than in CT. Current temps prove it. It's a wimpy 27 degree RealFeel in my former residence of Norwalk, CT right now. What was I thinking with this move?

Yesterday, it was a mere 7 degrees RealFeel, so I knocked out my planned four without incident. I had the full shebang of wardrobe: skin tight running pants, overpants, hat, headband, thick gloves, running coat, underlayer in Polyester, two pairs of sox. Name it, brother!

4 miles - Avg pace: 8:10

Today, I said "no way" to going outside and headed to my local gym early morn. I rocked out 5 miles on the 'dreadmill (quite an accomplishment for me), and managed to incorporate at least four or five steady intervals of 6% grade for 0.15-0.25 miles. My research tells me I need to run hills for Boston.

5 miles - avg pace: 7:51 - HILLS!
Don't know what I will do tomorrow. Driving to the gym at 6:15 AM is a pain in the arse. I'm supposed to 4 mile easy.

WTD: 9 miles

Steady does it

With today's treadmill workout at the gym, I successfully completed a 33 mile week. This total surpassed my goal this week of 32 miles.

Yesterday's run of 12.6 miles at the Morton Aboretum with the CARA group went very well. I did not experience any pain at all, and I felt like I glided through the workout with relative ease.

Bear in mind that the MA course loops (both east and west side of the park) are somewhat hilly. Not quite as hilly as the towns of Ridgefield and New Canaan, Connecticut (where I used to run this time last year before moving), but hilly by Chicago area standards. This run even included a 4.7 mile loop completed in 35:00 (7:22 pace), during which I felt comfortable and strong.

Mon - 3.1 mi. - local neighborhoods
Tue - 4.6 mi. - local neighborhoods
Wed - 3.4 mi. - local neighborhoods
Thu - 5 mi. with 2 at LT pace - local neighborhoods
Fri - Rest
Sat - 12.6 mi. - Morton Aboretum - total average pace of 7:48
Sun - 4.4 mi. - treadmill - with some hill work (incline up to 5.5% for 30 sec intervals)

Total: 33 mi.

I will continue on with Hal's Boston Bound Plan, with the minor adjustments as usual. This coming week will be extremely cold. The forecast has the "Realfeel" in the range of -5 to 10 over the coming days.

On the positive side, today's treadmill run wasn't as horrible as usual. Usually, I am mentally challenged to endure the monotony. I think I learned to condition my mind to think about other things. This is good progress, since I will likely be inside a few days this week.

I am regaining confidence on the stability of my left leg. I am continuing to strengthen my glutes.

This week's mileage goal: 40 miles

There are 7 weeks until the March Madness half marathon, which will be my first race in months. I am one of the fortunate 1,000 participants in this sold out event.

Mid-week update

First, I admit I am struggling to blog to my fullest potential. Truth is, I embarked upon another passion recently: Writing. I am taking an online writing class and, on top of work and running, it is taking up some spare time. I do love it so far, though. I feel really inspired.

I am on track here with Hal's Boston Bound program - Week #1 of 12. Well, almost, except for one minor detail within yesterday's workout. I'm supposed to do hill repeats every other Tuesday.

Folks, I live in the FLATTEST place in the world. My subdivision is 4 years old and was built on top of endless miles of corn fields out here the Chicago suburban sprawl.

The nearest respectable hill that I know of must be at least a 10 mile drive. I can't pull that off before work. SO... I ran flat and a little bit faster than usual yesterday.

Good news is that the ITB seems to be coming around. I'm feeling better. My PT was right on, the more I read. My damn gluteus medius were way too weak for my running level. How in the hell did it take this long to feel the pain?

The program is fairly, shall we say, novice here in the beginning - in terms of total mileage. Honestly, however, it works for me right now. I cannot do the 50 mile weeks right now until we heal the ITB entirely. Until then, I am enjoying the shorter runs mid-week.

This weekend's 10-12 miler on Saturday will be the test.

WTD

Mon - 3.15 mi -7:57 avg
Tue - 4.61 mi - 7:25 avg - Mile 2 at 6:33! All felt good.
Wed - 3.41 mi - 7:42 avg

PLANNED

Thu - 5 miles tempo (just slower than 10k pace for 2-3 miles, around 6:40 for now)
Fri - Rest
Sat - 10-12 miles 3/1 run (target 1:20-1:35 running time)
Sun - 6 miles pace

Life will be changing

I didn't rest the entire time that I had planned. I made it about 10 days without running a step and then decided to get outside and run a few on Thursday.

On Thursday, my first mile after 10 days of rest was a 7:32. I took it easy after that and finished 3.6 at about 7:50 per mile pace total.

I wanted to do a full 4 miles but (a) it was freezing cold, and I wasn't dressed right, and (b) the knee was slightly annoyed and I didn't want to push it.

I can't tell as yet if my hiatus helped my cause. Who knows. I cannot afford to wait any longer.

Yesterday, I ran outside here with the hope of doing at least 8 miles. It was 20 degrees and very sunny. I felt strong enough to do 9 miles. The knee felt OK, but the fact is I can still feel the ITB issue. I will continue to do my exercises.

On to the big news: my wife is pregnant! Her due date is in September. It's still early, so I am cautiously optimistic. If all goes as planned, here comes the life of baby joggers and sleep deprivation for my runs!

Recap of 1/15/07 week

Monday - Speed walk - 3 miles
Tuesday - Rest
Wednesday - Rest - travel to Norwalk
Thursday - 3.6 miles - First run in 10 days - Norwalk, CT - felt the knee
Friday - Rest
Saturday - 9 miler - 7:55 avg pace - all went reasonably well
Sunday - Gym: Stretches/strengthening - leg presses - 2.4 miles on tread - 8:20 avg pace

Total mileage (incl. speed walk): 18 miles

I will be starting up Hal's Boston Bound Program, which is a 12 week plan.

Week #1 plan

Mon 1/22 - 3 EZ
Tue 1/23 - 3xhill, 1 down - est 5 miles - where I'm going to find a hill?
Wed 1/24 - 3 EZ
Thu 1/25 - 5 Tempo
Fri 1/26 - Rest
Sat 1/27 - Timed 3/1 run of 1:20 (est 10 miles) - Run w/CARA group
Sun 1/28 - 6 mile pace run (3 or 4 at pace)

Goal mileage: 32

Not running increases thinking about running

I am on my fifth day of non-running. I am coping reasonably well. But it is hard to think about another entire week of not running. I think it would be easy to not run if I wasn't signed up for a fairly big marathon in 13 weeks from now.

I have been doing my stretches every day, which have been interesting for me. I feel like a yoga dude. One of the important exercises that the PT told me to do are leg lifts for my glutues medius. It feels really funny to do them. It's like I am taping a Suzanne Somers exercise video.

One benefit of not running with the CARA group today was that I had extra time to paint my basement. I busted my arse all morning cleaning, organizing and painting. I feel like I accomplished a great task today.

When you are not running, I have found, you think more about what you want to achieve when you are running.I thought about the goal that I set with my New Year's plan to run a 3:05 in Chicago. Wow, that sounds fast. I know I can do it, but I will need to change a lot of things and increase my commitment from last year.

The other goal, one that is brand-new, is to run a 65 or more mile week in 2007. That is a new one. Some of the hardcores that I read about would laugh at that goal. But it is a serious challenge for me. My best ever weeks are in the mid-50's.

The other random thought relative to the fall marathon was about our plans for a family. Jen and I have been trying to conceive. She's away on a vacation right now with her mom (some quality time for the mother-daughter relationship). We're hoping to have good news this week. If she's pregnant, it is quite possible that the due date with coincide with the Chicago Marathon. Wouldn't that be interesting.

For Boston, I will run for fun. The real deal is in the fall. There are 38 weeks to the Chicago Marathon - with a little event called Boston in between. How's that for planning ahead?

The plan is to hold out from running for another entire week at least. We'll see if that holds...

Let the healing begin

Upon reflection, I may have been a bit overzealous about my schedule and running through my injury. Maybe I have been in denial?

I ran on Monday morning. I did 8 out of the 9 miles. There was supposed to be some LT work in there, but, wow, it was tough. It was very cold at 6 AM, the wind was blowing, I had many clothes on, my knee was bothering me, and I was out there thinking "why I am doing this?"

I did 8 miles on Monday AM at 6:10 AM at an average pace of 7:47. Mile 3 was at 7:07 and Mile 4 was at 7:17. I quickly cooled it after that insanity and ran just sub-8's.

My P.T. eval was Monday night. My therapist, Stacey, quickly pointed out a very glaring weakness in my gluteus medius (side ass muscle). This connects to the ITB and she claims this could have contributed to my knee pain. There is no hard evidence, but I am going to trust her that I need to rest, stretch and strengthen.

She didn't tell me to stop running (although it was clear that was what her advice was without saying it), since she knew that wasn't an idea that would be well-received. So, she cautiously advised me to rest as much as I can.

I reflected since Monday night as I went into my first "real" session with Stacey tonight. "I don't want to keep running like this worrying about this knee" my mind told me. And, "if there's any time to take a minor break, why not mid-January when the winds here in Chicago are wicked and it's freezing cold?".

SO... I have decided I will not run until... (drum roll please) ... Saturday, Jan 20th, and MAYBE Monday, Jan 22nd. This will give me precisely 12 weeks to Boston. There's a great Hal Higdon 12-weeker to Boston that I will likely follow (see his site).

In the interim, I will do stretch and strengthen exercises that Stacey gave me two times per day - along with foam rolling the IT band. This will be 12 solid days of no running with therapy.

To sum it up, this sucks. It is psychologically challenging... But I need to do it. I can't limp along like this all year. I want to run Boston pain-free and rock Chicago in October.

First week of 2007 is a success

Upon reflection, I can see how my last post may have sounded a bit desperate, and thus prompted a few comments with the advice of “take it easy”.

It’s not as bad as I may have implied. Sure, a couple of the runs this week were tough, but that’s going to be the case right now.

Fact is that I am still running. If the ITB were too painful to endure, or I was causing damage to myself, I would take a complete break. But that's not the case. There are good days and bad days. I am hopeful the therapy, which begins tomorrow, will pull me through. I will rest it, as dictated by my PT.

Yesterday was a good day. I went out yesterday to run with the Sat AM CARA group and knocked out a solid 15.3 miles. The Morton Aboretum loops also present some nice rolling hills, which make the workouts reasonably challenging. Running with this group makes a world of difference in my physical and psychological state. GROUP RUNNING IS A POSITIVE CONTRIBUTOR TO SUCCESS!

Average pace was 7:45 over the 15.3 miles, which is very strong all things considered. Heart rate was way up at certain points (mid 180’s) as we blasted up some of the steeper hills.

The run was tough and it was a great workout. I admit that I felt the knee. The point is, after a day of rest, I can run these types of runs and endure what I would classify as discomfort. I stop short of saying “pain”, because I didn’t feel pain. It’s more like a steady soreness.

I finished the rest of my day without much discomfort. The wife and celebrate with a great dinner at the Cheesecake Factory.

I have decided that I will not try and make up this week’s missed mileage. I am going to call this week a success at 36 solid miles.

Boston will not be a PR. I don’t even place to chase a PR. How many Boston first-timers even try a PR there anyway? My goal is to go out there, run healthy and take in the experience. I'm thinking 3:30 or so.

I will be ramping up later this year for a PR in Chicago. Goal on October 6 is 3:05. This knee issue, a mild setback as it is, is the bit of adversity that I knee to fuel me to have my best year of running ever.

1/1/07 Week recap

Mon - 5 miles
Tue - Rest
Wed - 10 miles
Thu - 6 miles
Fri - Rest
Sat - 15.3 miles
Sun - Rest

TOTAL: 36.3 miles

Plan for 1/8/07 week - Pfitzinger "13 to go"*

Mon - 9 w/4 at LT
Tue - 5 recovery
Wed - 10 G.A.
Thu - Rest
Fri - 5 recovery
Sat - 17
Sun - Rest

GOAL: 46 miles

*I will closely monitor my ability to run this schedule. If the ITB acts up or my PT advises me against running, I will alter the schedule.

Limping along

I felt I was making great progress by building mileage. However, I had a setback the last couple of days with the left ITB. I have been rolling the crap out of my left IT band on the foam roller, and trying to stretch, but I guess it's not healed.

My 10-miler on Wednesday was downright tough the last few miles. I completed it, but my leg was bothering me somethin' fierce and I felt spent. I think worrying about my leg is mentally taxing. This is causing me to fatigue physically.

Yesterday's six-miler was supposed to be 8, but the leg, combined with the wicked winds and my impending GI tract problem forced me home early. The last mile was a near miss from wrecking my shorts.

I am finding that, on rested fresh legs, the first 4-5 miles are really pain-free - and then the IT band starts become aggravated. I then labor through, some times altering my form over the last couple of miles.

On not-so-fresh legs, it takes only a couple of miles to feel the annoying IT band. These runs I can get through.

On the last mile of yesterday's 10'er, a coworker saw me while she was driving into work, and mentioned to me later in the day that I looked like I was limping.

I am at 21 miles WTD. I hope to get in 15 tomorrow morning with the group.

I am excited for my PT Eval on Monday - and follow up appt scheduled for Wednesday. I am hoping I will get a miracle working PT who rehabilitate me to my old running self.

WTD

Mon - 5
Tue - Rest
Wed - 10
Thu - 6 - last two miles were walk/run
Fri - Rest

Planned

Sat - 15
Sun - Rest

Happy 2007 - Ready to rock another running year

And so another year has passed. I would say that 2006 was an outstanding year. We moved from CT to IL, and are enjoying the Chicagoland area. We bought our first "real" house (i.e. not a condo). Career seems be going well enough. And I qualified for the Boston Marathon.

Some 2006 running statistics:

Est number of miles run: 1,628

Number of races completed: 9 -- two marathons, two halfs, one 10M, one 8k, one 10k, one 5M, one 5k - and maybe one that I can't recall

PR's set: Marathon, half-marathon, 8k, 5k, 1M (personal time trial)

States run in: CT, NJ, IL, FL, CO, UT, NV, PA, OH (missed opportunities: CA, MI)

Foreign nations run in: UK, Mexico (missed opportunities: Germany, Switzerland)

Number of pairs of running shoes purchased: At least 6 - all Asics GT-211x or Gel-Kayano

Estimated amount of money spent on race registration: At least $420

Estimated number of GU's consumed: 100+?

Saturday's run 12/30/06

I was able to get out in the cold rain and knock out 13 solid miles in solitude. I was unable to get up on time to make it the CARA run, so I flew it solo. All went well with the knee.

13 miles - 1:42:15 - 7:51 pace - Avg HR: 151

BAPP kindly pointed out on my last post that I didn't complain about my knee. The IT band is doing better. I purchased a foam roller and have been stretching before all runs. The issue is still there, but it is tolerable at this point. I am going to beat it.

Recap of 12/25 week

Mon - 5
Tue - 6
Wed - Rest
Thu - 7 with fast finish
Fri - 5 recovery
Sat - 13
Sun - REST - HAPPY NEW YEAR!

Total: 36 miles

Starting this week, I will hop onto the Pfitzinger training plan. I am little groggy from last night's new year's celebration in Wrigleyville, so I need to decide if I will do the 8 later today or swap it with tomorrow's recovery 5-miler.

Mon - 8 General aerobic w/10x100m strides
Tue - 5 recovery
Wed - 10 G.A.
Thu - Rest
Fri - 4 recovery
Sat - 15 med-long

Mileage goal: 42

Hope all of your new year running plans are coming together. Here is to a wildly successful 2007!

2007 rapidly descending upon us

I am a very goal-oriented person. Somehow, I turned out very forward-thinking. It could be even to a fault, since it can be hard sometimes to appreciate the present.

I've got my list of 2007 goals and plans, which certainly includes but is not limited to running. On top of running, I've got general plans sketched out for career, financial management, writing and even a category I call "family, house and home life".

I even have a list of eight or so things I want to do in my city/neighborhood in 2007. For inspiration, check out a site called 43 Things. It's one of my favorites. In the meantime, I've got my running goals listed on the right hand side.

I had a very strong 7-miler in McMurray, PA on the trail near my in-laws place. I finished my last mile in at 6:32 (ok, so it was mostly downhill, I still had to go up it on mile 1!).

Next, I got my 5 mile recovery in today. I am 23 miles week to date, which is ahead of plan.

I hope to get in 12 miles tomorrow, but it is unlikely I will go early with the CARA team tomorrow. I've got a buddy in town who will want to go out ... late.

Prepare for your successful 2007...!

Marathon history

Posting my marathon history for future reference:

Chicago Marathon - 3:10:04 - 10/22/06
Tampa Gasparilla Marathon - 3:31:30 - 2/26/06
Houston Marathon - 3:23:55 - 1/15/05
Virginia Beach Marathon - 3:26:37 - 3/20/04
Pittsburgh Marathon - 3:29:23 - 5/4/03
Pittsburgh Marathon - 3:46:10 - 5/5/02
Pittsburgh Marathon - 4:15:52 - 5/6/01

Holiday running in PA - 2007 planning

Reporting from Western PA in the South Hills of Pittsburgh, we're wrapping up a Christmastime visit to my in-laws. On the running front, I got out on Monday and Tuesday this week, with a break today.

Coolest Christmas gift came from mother-in-law (aka M.I.L.), which was the Amphipod RunLite 4 belt. Thanks, Mil!

The local landscape is extraordinarily hilly. The saving grace is a trail about 1 mile from my in-laws that has a steady but reasonable grade upward for several miles, which seems better than the steep, rolling variety.

The positive is that you get to glide down on your way back from an out-and-back. Weather has been mild here and the IT band has been sore but tolerable, as was the case during the 10 miler last Saturday. I couldn't pack "The Stick" due to suitcase constraints, so I have been trying to stretch diligently.

Monday - 5 miles - 38:45 - 7:45 pace
Tuesday - 6 miles - 45:50 - 7:40 pace
Wednesday - Rest today
Tomorrow - Another 5'er

I'm on track for my 32 mile target this week, assuming I can knock out 12 on Saturday. However, I have high school friends coming into town for New Year's, and we know they'll want to be out every night this weekend.

I want to run with Team CARA early Saturday morning, but it will be tough since my old pal will be in town and I can't tell him I need to go to bed at 9:30.

I've lined up my 2007 life goals and plans, which includes my running plans. I will share them on a post over the next couple of days.

Cautiously optimistic on progress

I am feeling cautiously optimistic about my IT band condition as a result of a decent week. I am seeing the light toward the end of the tunnel. Still a ways to go, but I am feeling like I can get out of my rut pretty quickly.

Good news is that I was able to achieve my mileage goal of 25+ without any issue.

I resumed running with the CARA "Boston Bound" group yesterday morning. We now meet at the Morton Aboretum in Lisle, which is a beautiful sanctuary of trees and nature. We run up there because of the well-kept paved roads, which are plowed in the wintertime, and the hills which will help prepare for Boston.

I was pleased to have run the 10 miles without really being bothered by the knee. Don't get me wrong; it is still aggravated. Perhaps I have learned that stretching before will minimize the impact - and the little bit of discomfort has become tolerable at this point. The group was going for another 3.5 mile loop and I could have gone more, but I din't want to push it. So I called it a week.

I have "The Stick" rolling pin device, from a gift from the mother-in-law two years ago. I never used the thing until now. However, I have found that it helps stretch out the IT band. I also have broken down and ordered the foam roller. I am changing my ways as a runner.

I think getting back out with a group helped me immensely. There was a group of about 8-10 runners that stayed together. These are the people that I trained for Chicago with.

I am going to beat this thing soon. I think I will ramp up to 32 miles next week, 36 for New Year's week and 40 the week of 1/8 -- which will be just in time for the PT to tell me that there's nothing wrong with me.

Week of 12/18/06 recap

Mon - 5 with fast finish
Tue - 4 general aerobic
Wed - REST
Thu - 4 easy
Fri - 5 recovery
Sat - 10 EZ - 7:55 pace
Sun - REST

TOTAL: 28 miles

Plan for 12/25/06 week

Mon - 4
Tue - 6
Wed - REST
Thu - 5
Fri - 5 Recovery
Sat - 12

Total: 32 miles

Boston Marathon is 113 days away. Stretch, stretch, stretch...

Running mind game

The soonest I can get into P.T. is January 8th. Frustrating reality as a cog in the massive wheel of the bureacratic machine known to the world as the dreaded HMO.

My wife is a speech therapist and has good references for physical therapists in her hospital system. I had an appointment all lined up for yesterday.

I subsequently was forced to cancel said appointment due to my insurance carrier forcing me into a larger healthcare system. Drat. And larger healthcare system apparently requires 3 week lead time for appt's!

I realize that my condition is not exactly life threatening. I need to keep things in perspective. But when it comes to strecthing and healing this running ailment, I need to be to told what to do. It's an interesting predictament for me. I am so damn independent in all other facets of my life. Not when I need to massage and stretch my pain away!

Tuesday, I went out for a 4-miler. The pain set in on the last mile. I ran high 7's pace. I feel no pain at all after I am done.

Yesterday, I rested.

This morning, I went out for an easy 4-miler again. Nothing special. Tenderness set in again. That slow, steady faint aching that gradually afflicts the left knee. It's a mind game nowadays. "It's all in your head," I tell myself. "How tough are you?" is a follow up question. 4 miles around the 8 min pace mark.

These runs are easy enough to get through. But what happens when I try to go another 13 like 11 days ago?? I am trying to stretch before and after, but I know I am not doing enough.

13 miles WTD - with hopes of a 5 recovery tomorrow and at least 8 on Sat.

Countdown to Boston Marathon - 115 days

The road to recovery leads to Boston

I rested an entire week from running and I really got the itch today to get back. I decided to wait until after this afternoon's appointment.

I went to the nurse practitioner today as planned and got my PT script. She basically agreed with the prognosis of the IT band (I need to credit Whitney for the fastest medical assessment). I knew I wouldn't learn anything from today's appt. but I needed to get it done. The nurse advised me to take 3 ibuprofen caplets 2x per day and wrote the script.

I wanted to get out tonight for a 4-miler to see how I felt. The weather is extremely favorable here right now. I felt good running 7:50 the first mile. First three miles were around that same pace.

I felt strong enough to extend it to 5 miles. My 4th mile I took a little slower to 8:40, only to crank it up on mile 5. Final mile 5 was a 7:09, which was nice.

Today's run: 5.12 miles - Avg pace: 7:55

All and all, the left leg felt OK, but I can still feel the ache in the knee. Gone are the days of not worrying about the leg - at least for now. Every step, I feel my mind evaluating how tender it is - and whether it's strong enough to keep running. This can be mentally taxing.

On the positive, I know I can run 5-8 miles without much issue. However, right now, I can't say with confidence that I will be able to go out and run 15 miles without wanting quit because of the pain.

It's a start what I expect will be an unsual "play it by ear" training plan. I am very meticulous planner, so this uncertainy will be challenging to endure. That's OK... all of this makes me appreciate running all the more, and will making being in Boston all that much sweeter.

Goal for the week: 25 miles

Care-free seven day hiatus

I haven't run a step since last Sunday's race - not a one. I have no concerns about it either. Seems strange that I am so care-free considering that the Boston Marathon is 17 weeks from tomorrow and I am totally idle.

I wanted to take my first complete week off to start healing this knee / IT band. I think it's the right move; otherwise I'll be fighting this thing for weeks.

I am scheduled to see a nurse practitioner on Monday, who I hope can get me a script for physical therapy. I think I will start running some short distances (3-4 + stretch) this coming week.

My hope is that with prescribed stretching I can run 20 miles next week and get ramped up to 40 in about 3 weeks from now. If I can run 40+ mpw consistently starting in early January, I should be OK for Boston.

Right now, I don't have a clear plan. It's all gotta be on feel for now until I see how this therapy shakes out.

Las Vegas wrap-up

Ok so this may be a little long, but here goes anyway...

As did many runners, we found a place called Battista’s right down from our hotel for pasta on Sat night. This meant that I would deviate from my typical pre-race staple of a grilled chix sammy and Rice a Roni (this would later be significant during the race). I slugged a couple of beers before dinner – and a little bit of wine during. So maybe it wasn’t the best idea in the world, but we were in Vegas, baby.

Sunday AM: Start time was at 6AM. I rose at 4:25. I walked about two miles from the Barbary Coast to Mandalay Bay. That’s what I get for saving a few bucks. I couldn’t have gotten a cab if I wanted to with the roads closed off. The cool wind was whipping and I was questioning my short-sleeve decision.

It was a bit of a cluster as hundreds of runners scurried toward the start line. The layout of the start in front of Mandalay Bay faced North – while all of the hotels are south of the start. The start was fenced in and it was difficult to find the back of the pack.

When I heard the MC announce less than 5 min to start (which was a lie), I followed a bunch of others climbing an 8 foot tall fence to get in the start corral. After scaling one said barrier, I was pinned in with hundreds of fellow runners in against a second albeit shorter fence.

That’s right, hundreds of us had to climb not one, but two fences before running this race. Sardined in between fences, I patiently awaited the start as my legs stiffened. However, there were too many people to try to get over the 2nd fence, so many of us had no choice but to wait until the gun for the crowd to move. It was a debacle.

After fireworks, a Blue Man Group performance, some politicians yapping and a long-winded MC trying to get us pumped up, we finally heard the gun at 6:15’ish AM. I gingerly climbed the fence and began walking with the masses toward the start. About 4.5 min later, I began to run.

Because of my position in the way back, it was a dodge ‘em from the get go. I started behind the 4:45 pace group. Apparently, I was late in arriving to the start?

I must have passed 6,000 of the 16,000 runners during the first two miles. My watch read 13:40 at mile 2, but in retro looking at Garmin, no way was I that fast - marker had to be wrong. The Mile 2 marker was one of only a few that I saw the whole race.

Early on, I felt the bloat. Unfortunately, I knew I had a pit stop coming. Yeah, I went at the hotel – but apparently I wasn’t done – not by a long shot. That damn A/D pill didn’t work. Estimated break time: 3:30. After this break, I think I was at about 38:40 for 5 miles.

After shuffling out of the can, I headed toward the Fremont St. Experience. I knew this would be mile 6. Under the lit up dome, I was thrilled when I was able to make that left back towards the strip, while the other poor souls had to carry on into the windy, desolate roads of the outer Las Vegas vicinity for the whole 26.2.

Heading back south, the winds were very fierce - head on winds sucking the life out of me as my leg throbbed in the late miles. These winds were harder than in Chicago on marathon day. I never wavered but I could tell I didn’t have the power I had in my peak conditioning. My HR was consistently in the 170’s – conditioning may have been a factor. My miles were slower later in the race.

As expected, my IT band pain began to emerge around mile 8. It got pretty bad around mile 10. Not sure if the $15 IT band supporter that I bought at the expo did a lick of good. Frustrating me further was that I never knew where I was. Even the volunteers didn’t know the mile markers.

I think I finished pretty strong but I’m not sure (again, no markers). I just now saw my official time tonight, which was a 1:38:31 - an inexplicable 8:07 off my PR from August. Definitely not where I thought I’d finish, but at least I did it and didn’t get seriously hurt. Coolest part was getting my post-race photo with a sexy showgirl.

My legs have been stiff since the race on Sunday – but more so the leftie which has acted up for 3 weeks now. Next step: Therapy.

RACE EVALUATION

Not sure I would do this one again even if healthy and better prepared. Had I been running the 26.2 and trying for a serious time, I would have been pissed. The race needs stronger support and clear mile markers! Not to mention that it was pricey for what you got in the way of aid stations (which were sparse) – and a really crappy race T-shirt.

Also, 20 out of 26.2 of the miles seem lame. It was pretty sweet running down the strip, but miles 7 through 13.1 were through run-down city and industrial back-roads along I-15. I can’t imagine the rest of the full course carried much excitement.

Biggest excitement I had during miles 7-13 was witnessing a drunken & disorderly conduct arrest in progress on a street corner in a sketchy part of town. Fan support was weak. After I thought about it, everyone who was there is not a local and didn’t exhibit the pride in the community that most races generate.

So here is my excuse list:

1. Organization/Support – Logistics were crappy at the start, they couldn’t handle the crowd. Mile markers were non-existent. No offense to the back-of-packers, but being behind 5 hr group was a challenge. Time lost: 1:00
2. Winds – Can’t control it, I know, but those head winds put Chicago to shame. – Time lost: 1:30-2:00
3. GI Tract Readiness – Poor execution on my part (oh well!). Time lost: 3:45-4:00
4. Knee/IT Band – I favored my right leg for the last 5 miles. I must have looked like a waddling duck. Time lost: 1:00-1:30

If it had not been for all of the above factors, and have run better the last few weeks, I am pretty sure I would have had a chance at PR. Well, OK, maybe not…but, what the hell, at least I was out there. There, the excuse monkey is off my back.

Next time, I’ll take my $90 to the tables and skip going to bed at 8:30 PM on a Saturday night in Vegas.

Now off to some rest and a physical therapy screening on Monday. Oh yeah, I’m supposed to start running for Boston this week, but that may be on hold ‘til I get some healing in.

Destination Vegas

Sat 12/09/06 - St. George, UT

Long journey from Chicago on Thursday morning. I flew to NY and then made the short drive to CT for a meeting at work headquarters. Then hopped a flight from JFK to Vegas on Thursday night. Long day, was up for 23 hours.

Jen and I made the 2 hour drive from LAS airport, cutting the corner of AZ to get to my folks' place in UT at 1AM on Thursday night. Here's a first: I was in all 4 timezones and six different states in less than 24 hours. They are as follows: IL (CST), NY (EST), CT (EST), NV (PST), AZ (MST), UT (MST).

There's a very acclaimed marathon here that Runner's World profiled this month and said we should put on our life's to-do list. It's held the same weekend as Chicago, so I need to figure out when I can run this one.

Friday - Ran a short 4-miler in my parents' very scenic town of Ivins, UT - on the edge of St. George. I wanted to test the leg. I hadn't run since that very frigid jaunt on Tuesday morning. The knee held up OK, but again felt tender.

That makes for a whopping 9 miles total this week. With tomorrow's race (assuming I finish), I'll break 22.

We're heading to Las Vegas within the hour to hit the expo and check-in. I'm going to plan to run a 7 min pace for tomorrow's race - and then see how the leg feels from there. It's going to be interesting.

Then the wife and I will celebrate Vegas style for a couple of days.

Rest Knee-ded?

Baby, it's cold outside. I rested on Monday as I planned. Today, I got out to do the 5 miles on the docket. There was little wind, but it was about 1 degree. Brrrr.

I was running about 7:40-8'ish through about 3 or so, when I did notice my left knee pain crop up. It's not excrutiating; rather more like a chronic annoyance at this point. During the last couple, I walked a few steps to see how it felt. I finished no problem, but I don't feel very race ready.

I dunno, maybe I just need to rest this thing up. I am contemplating now doing little or no running before Sunday's race. Maybe a solid 4 days of rest will do it some good. I can get on the bike once or twice before Sunday. And what difference in my time will any additional running do me? I should be in decent enough shape to run respectably.

After the race Sunday, maybe I will cool it for another 6 days until my group long run on Saturday the 16th. This would leave me 17 weeks to prepare for Boston, which is manageable. So maybe I won't PR there. All along, I've said I would be thrilled just to make Boston - even if I trotted a 4-hour marathon.

Additionally, I will go for a P.T. screen on Dec 18, which is the earliest I can go after we get back from Vegas.

I want to nip this knee thing in the bud. If I am going to have to skimp on training to heal up, I'd rather do it when it's sub-zero temp's outside - not to mention being able to celebrate the holidays a little.

Gingerly prepping for the Vegas Half

Something is up with Blogger Beta. I used to be able to create links and format text with bold and italics. But no longer. Now I can't even preview my entries. Anyway...

Saturday, went out to the Morton Aboretum to run my scheduled 10-miler. The Aboretum is is a protected nature area near Downer's Grove. It's really pretty. The Wheaton Group will start training for Boston up there, so I decided to become a member.

The main benefit is that they keep the roads plowed and the loops are pretty scenic routes - especially in the winter months. There are some rolling hills there, and I haven't trained on hills since we moved from Connecticut last April. I enjoyed the scenery.

During, yesterday's run, I confess that on the ninth mile, the left knee started to get tender. I was able to finish strong. I did stretch as best I knew how before hand, but maybe it wasn't good enough. Maybe I just don't know how. Maybe the IT band needs a good period of rest. 10 miles - 7:41 pace.

Today, I did my 4-mile recovery in the 1 degree wind chill around my residential area. Really wasn't bad since I dressed right for it - including "the mask" to protect the face from the gusts. Again, the knee felt tired and there was some mild pain. 4 miles - 8:34 pace.

I am expecting a new pair of Asics Gel Kayano XII to arrive at my house by Tuesday. I'm not that diligent about tracking mileage on my shoes, but I estimate my current pair has around 300 miles max on them. I am hopeful the fresh cushioning on the new pair will help the knee heal up.

The Vegas Half is one week from today. Will I able to run 7's? Who knows. Besides my knee issue, my diet hasn't been stellar. I've been drinking every day this weekend as a result of three straight holiday parties.

After the race, I will rest the knee for a solid 3-4 days, I've decided. I need to be able to begin training for Boston.

THIS WEEK'S RECAP

Mon 11/27 - 4 Recovery
Tue 11/28 - Rest
Wed 11/29 - 8 Gen Aero
Thu 11/30 - 6 Gen Aero
Fri 12/1 - Rest
Sat 12/2 - 10 General Aerobic
Sun 12/3 - 4 Recovery
TOTAL: 32 MILES

PLAN FOR THIS WEEK

Mon 12/4 - Rest
Tue 12/5 - 5 Recovery
Wed 12/6 - 8 EZ
Thu 12/7 - Rest - Fly to CT for work - then fly to Vegas
Fri 12/8 - 4 Recovery in St. George, UT (visit parents' house)
Sat 12/9 - Rest
Sun 12/10 - Las Vegas: RACE HALF MARATHON

Encouraging progress

I am happy to report that the knee issue that I reported last weekend seems to be under control. I have been significantly concerned about it over the past few days.

I think I just need to adopt a strong routine of stretching. My wife, a speech therapist, works at a hospital with physical therapists. She was able to borrow a foam roller, which is the tool of salvation according to OOSG and Whitney (thanks for the tips, guys).

I tried it before my six-miler. That thing can cause some discomfort! But it's important to stretch that IT band. Both runs on Wed and Thurs were no problem.

I think I need to resign myself to the fact that a dedicated stretching habit is what I need to sustain strong marathon running well into my 30's.

Wednesday 6:30 AM: Steady eight miler with no pain. 7:40/mile pace average.
Thursday 6:15 PM: Another solid six miler in the dark and cold. 7:36/mile pace avg.
Friday: NO RUNNING. Blizzard. Shoveled the damn driveway.

Plan for this weekend:

Saturday: 10-miler
Sunday: 4-miler recovery

Goal total for week: 32 miles.

Half marathon countdown: 8 days 'til Las Vegas. Race goal: ???