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: ???

Time to get my stretch on

I've been getting lots of advice on the left knee issue I reported over the weekend. Truth is, I am not entirely certain if it's the runner's knee or IT band friction syndrome, but I am leaning toward the IT band at this point.

I liked what Andrew had written saying that injury may be part of the program. At a minimum, it is teaching me about my training and my body's response.

I've never been a good stretcher. In fact, I may be a candidate for the most inflexible human being on earth. I damn near crack in half when I try to touch my toes. Nevertheless, I'm going to start gettin' my stretch on. It seems inevitable if I want to lick this knee problem.

I went out yesterday morning for recovery 4-miler. I wore a knee band that I bought at Walmart for some additional support. The knee felt OK, but I was glad to be done. I could still feel some discomfort.

Good news for today: No knee pain whatsoever. Oh wait, that' s because I didn't run. Damn. But I did go to the gym to test the knee a little bit on the elliptical, the bike and some easy strength training. All went well. Felt perfect.

I'm saving up for tomorrow morning's run. I hope to do a solid 7.

My immediate focus is to try to run the Vegas Half injury-free 11 days from now. I'm skeptical on a PR given my state, but I won't write it off altogther either. Can't believe I need to start Boston training right afterward.

Breaking 1,500 miles YTD leads to... runner's knee?

My best long run since the Oct 22 marathon...

Yesterday, I met with Matt, a guy who trained for Chicago with the CARA group, for a long run up at Wheaton meeting point. He fell short of his BQ goal in Chicago and will now head to Arizona for the R'n'R marathon out there Jan to try for 3:10.

It seemed like a good opportunity for me to push to at least 16 miles for my half marathon prep. Matt wanted to run twenty, and I agreed to let him go the final four alone.

This was my hardest training run since the marathon five weeks earlier. Personally, I think Matt's long runs are too fast for his goal, but I decided he needs to figure out what works for him on his own. I know that I ran slower than him on most of the long runs for Chicago. Yet it was me who was able to finish strong to run the 3:10. I learned from experience not to run too fast.

We did 8 out and 8 back with only a quick 3-minute break at the midpoint to GU up and hydrate. We ran 7:20-7:25 pace the entire way. My HR was in the high 150's/low 160's -- right where I expected it to be for this kind of run. I had no interest in another 4-miles due to some discomfort, which I will get to later.

I just tallied it up. With this run, I crossed the 1,500 mile mark for 2006 and now am at 1,510 YTD.

WTD: This 16-miler puts me at 36 for the week. I had planned to do a 5-mile recovery run today, but that may be on HOLD as a result of the next topic.

On to the concerning news of the day...

I experienced some mild knee discomfort toward the end of yesterday's run -- about the last two miles. I felt some slight pain after last Sunday's 14-miler, but that pain did not last.

This week's pain, while still relatively moderate, has lasted almost 24 hours. For a couple of hours after yesterday's run, it was really a nuisance and I found myself limping a bit.

I am concerned that I may have developed the classic runner's knee ailment. The symptom is singular and simple: pain on the lower outer portion of my left knee cap, that intensifies with bending and running.

It's not intolerable at this point, but there is something unusual going on. I have not felt this pain since 2001, when I trained for my first marathon. Then, I attributed this pain to simply being a novice and overworking my knee. I had never put in any type of serious mileage.

Of the sites I explored on the topic, I found this one to be very informative.

The Vegas Half is two weeks away and paid for, of course. Additionally, Boston training is to begin the day after, which would give 18 weeks to race day. Bottom line: I don't have a lot of time for rest and recovery. And I have a good feeling that rest is the only remedy to heal.

I've been fortunate enough to run injury-free for years now. Now, however, as this issue crops up, I am at the peak of my running life and it will be a struggle to determine what the right way to handle the situation is.

Who knows, maybe I am overreacting and this goes away after 2 days rest? (...please...)

Giving thanks

Things in my life that I am thankful for: My wonderful wife, my family, my career and its potential, my health, my drive and ability to run -- and run far, my financial stability, my freedom, my home, the general kindness of people towards me, our troops who sacrifice themselves for the rest of us Americans, football on Turkey day, the fond memories of the past, the satisfication of enjoying the present, and the promise of an even better future...

I did not get up to run either Turkey Trot races near my house today. Instead, I slept in and it was glorious.

My oldest, bestest friend was in town for the holiday. We stayed up last night drinking, laughing, playing music, drinking some more, eating and having fun. Suffice it to say, I did not feel like getting up to run hard today.

1:00 PM -- I had this entire post written assuming I wouldn't run today. Then, at halftime of the Lions game, a spark of motivation hit me. My wife, an occassional runner at best, said she was going out. I decided I needed to get my arse off the couch.

The weather is wonderfully bright and sunny today. It was a beautiful run. I ran sub 1/2 marathon race pace for 4 miles. I surprised myself. I thought I was too hung over and sore from yesterday's 10-miler to run like that.

In the end, I was quite proud of my run. And I was able to sleep in and save a few bucks by not entering the race.

Week to date activity

Monday - Rest
Tuesday - 5 miles recovery - 44:00
Wednesday - 10 miles EZ - 1:19:30 (didn't feel "EZ")
Thursday - 5 miles total - 4 miles at 6:37 pace + 1 mile cooldown - Total: 35:30

Remainder of week plan

Friday - Rest, enjoy the day off
Saturday - 16 miles with Matt F - Target 7:45 pace
Sunday - 5 mile recovery

Off to a Thanksgiving feast especially for two. Happy Thanksgiving to all.

Eyes on Sin City - Back up to 40mpw

So I've implied lately that I had doubts about registering for the Vegas Half on Dec 10, but I needed to create some motivation and self-drama to get myself up for training for this race.

I did not want to register until I hit this week's mileage target of 40, which was dependent upon this evening's planned 14-miler. Well, I nailed this run, which I ran in pitch dark, cold evening conditions just a short time ago.

We just got back from a Denver visit to my sister's at about 5:45 PM. I ran in Denver the last two days with the mile-high altitude and relatively hilly conditions. I did 5 miles on Friday (7:45 pace) and 5 mile recovery yesterday (8:55).

I could feel the altitude, baby, but what glorious running. Weather was brilliant: Bright, clear, beaming sun as I trotted around the Denver suburb of Littleton.

Tonight, I felt like a blood-doping Kenyan after running at 5,280 feet the last 2 days. This evening, I was flying on pancake flat concrete at near sea level.

My heart rate was way down from the 10-miler I did mid-week. I can't explain it, but I felt STRONG. Maybe I simply was tired earlier in the week.

Tonight, I knocked out over 14 miles at about 7:39 pace total with an average heart rate of 150. Contrast that to the Wednesday 10-miler at 7:49 with a 160 bpm average.

Change of plan for my Turkey Trot. I won't be doing the Naperville Turkey Trot. I will instead be doing the 4-mile poultry predictor in Joliet.

The concept seems kind of fun. The goal is to predict your time before you run. The closest predictors win a Thanksgiving bird. (obviously, no watches allowed.) Plus, this is a registration cost savings of $17.00 vs. the Naperville 5k.

Let's just say that I'm feeling the sticker shock of the $90.80 entry fee I just paid for the Vegas half (which included a $5.80 Active.com charge). Highway robby. Ah well, what we do to compete on the big stage.

Recap of 11/13 week

Mon - Rest
Tue - 6 recovery
Wed - 10 before work
Thu - Rest
Fri - 5.25 Easy - Littleton, CO
Sat - 5.2 Recovery - Littleton, CO
Sun - 14.2 - Back home
Total: 40+

Plan for 11/20 holiday week

Mon - Rest
Tue - 6 recovery+speed - will include 10x100m strides
Wed - 10 before work - Easy pace around 8-8:30
Thu - 4 mile turkey trot predictor - Early prediction: 25:40
Fri - Rest
Sat - 16 - training run w/Matt F (Boston hopeful)
Sun - 4-5 recovery
Goal total: 40-42

Why the elevated heartrate?

I've run 16 miles WTD with 24 to go. When I get to 40 this week successfully, I will then sign up for the Vegas Half.

Monday - Well-deserved rest.
Tuesday - 6-miler - easy 8:34 pace
Wednesday - 10 miles

This morning, I knocked out a 10-miler. All went well, but it felt more taxing than I expected.

I do have concern over my heart rate. It seems much more elevated than during my marathon prep. Does this mean I have lost my fitness? Let's look at some data.

Check out a 10-miler from Oct 14 (8 days before the marathon) -- about a 7:48 pace (click image)








Check out today's run - same exact distance, same exact pace (click image)








You can see my average heart rate was 151 a month ago - and it was 160 this morning. That's alarming to me. What gives?


Granted, I am not doing 50 mile weeks, but I thought I was doing a nice job to ease back toward 30-40 in a 3-4 week period. Apparently, not enough to keep my heart in shape?!

I plan to do an easy six in the morning tomorrow, before flying out to Denver in the evening. I will do an easy 4 either Friday or Saturday with rest on one of the days.

On Sunday, when we arrive back home in Chicago, I hope to embark on an evening 14-miler in the dark.

Not ideal, but I don't have any other time to fit it in with our family visit to my sis's. It would not be fair to go disappear for a couple of hours during a short weekend visit with family that I don't see often.

Plus, with my elevated HR, I don't even want to try a long run at mile high altitude!

Flash of resilience

Just yesterday, I wasn't feeling too confident about my plan to run a good half mary in Vegas on Dec 10th. I carried the weight of taking on too much.

The doubt, combined with my cold, and just the uneasiness of pushing myself back into the rigor of training for a goal took a psychological toll on me the last couple of days (as was evidenced from Friday's post).

I got out yesterday with a plan to do 4.5 miles, see how I felt, and then try to stretch it to 12 after a GU/water stop if my body was up for it. Let's just say that my run ended at 4.5. The winds were whipping and I was simply tired.

Enter today. I knew I needed a solid double-digit mile run if I had a prayer to get ready for the Vegas half. The weather conditions were milder and I decided to head up the Prairie Path.

I had planned to do 10. In the end, I ran my own private half marathon today. With some decent pace to boot (final mile of 6:31). Monster comeback from the depths of doubt that I was feeling yesterday.

Total miles: 13.1 - Total time: 1:39:00 - Pace: 7:33 per mile

(click image to see the splits)


I've learned about how difficult our cycles can be on us runners. I've also learned not to underestimate my ability to rebound back after feeling down and out.

I may be running that Vegas half after all. Next week is crucial.

Recap of 11/6/06 week

Mon 11/6 - 3.0 miles - hard and fast
Tue 11/7 - None
Wed 11/8 - Travel / None
Thu 11/9 - 7.5 miles (est) - Norwalk
Fri 11/10 - 5.5 miles recovery - Back home
Sat 11/11 - 4.5 miles @ 7:55 pace
Sun 11/12 - 13.1 miles - 7:34 pace - Prairie path

Total: 33.6 miles

Plan for 11/13 week - Goal of 40 miles

This week will be challenging with travel to visit family in Denver for the weekend. I know that Sunday's 14-miler will be difficult with the time of the day, but I'm going to give it my best.

Mon 11/13 - Rest
Tue 11/14 - 6 miles w/tempo - 3 miles at 6:45 pace
Wed 11/15 - 10 miles - early AM
Thu 11/16 - 6 - Leave for Denver in the evening
Fri 11/17 - Rest - In Denver visiting family
Sat 11/18 - 4 miles easy - Denver visiting family
Sun 11/19 - Evening 14 miler -Flight lands in Chicago at 4:30 - This run will start no earlier than 6PM - in the dark & cold. Can I do this?

If flight is delayed, will push a long run to Monday morning.

Demons of doubt - Vegas-bound?

[cckkwack!] That's me clearing mucus from my throat. Throat swelled up last night on my flight from NY and here I am now, nose running, inhaling Airborne - despite the knowledge it's too late for that. Colds suck.

It's Friday night at 7:30 and I am damn near exhausted from a hectic week. This week was more about my career than my running.

On Tuesday, I led an all-day business strategy review meeting for 20 people, which our new Global Head of Procurement attended. Nothing like have your boss's, boss's, boss, whom you never met, fly over from London and assess your work. All went well.

Preparing for this meeting required late nights, which curbed the mileage. Then it was onto my flight to NY to get to our Norwalk office on Wed AM.

Onto my running. I am very, slowly creeping back into my pre-marathon form. My plan was to go for 32 miles this week.

Monday, I crushed 3 hard miles before work. It's all I had time for. I did three in 20:30 with the last mile at 6:17.

Had planned to sneak in 4 on Wed eve in Norwalk, but it was pissing rain and I was beat.

Thursday AM, I got in a nice 7.5 miler in very beautiful, mild weather on my old stomping grounds in Norwalk.

Today, head congested and all, I did an easy 5.5 miler at 8:40 pace. This put me at 16 for the week.

Now, I have this cold. I am home on Friday night at 7:30 ready to go to bed.

My plan was to try to do 12 tomorrow. Tomorrow it is supposed to be cold - a "feels like" high of 28, with possible showers. I don't want to get sick further.

The Vegas Half is in 4 weeks. I need to confess that I am having second thoughts about entering Vegas. I have not registered as yet.

My plan was to try to maintain my marathon fitness and PR in Vegas. Then, I would be ready to kick into Boston training.

With my schedule, I am just not sure that I will be in the shape I need to be in to PR. The weather has turned on us. The holidays are here. I am going to Denver next weekend to visit my sis, which will make training tough.

The other part of me says "suck it up and do your best". Why should I continue to pressure myself. So maybe I won't run a sub 1:30 in vegas. What if I just trained my best under the cirumstances.

Then the other side says, why waste a $85 entry fee - and go to bed early in sleepless Vegas for a 6 AM start (read: boring) if you think you won't run your best? (yes, $85 for a flippin' half - ridic!)

Plus, Boston training starts right after the half. BUT, my parents will be in Vegas to cheer me on, which has never happened before. So why not run?

The PR marathon feels like a year ago already. My body has been creaky and I have not run more than 8 miles since Oct 22.

So why push myself? Then I thought about how I have never watched a large marathon. So what if I just cheered the Vegas marathoners and rested for Boston training? That would be fun ... and pathetic.... and a cop-out for a highly capable runner... ?

Ah, self-induced anxiety of a runner.... [sigh]

Trying to get back into form

Here is a quick entry. My half marathon plan, I’ve decided, will be tough to follow to the letter (as was proven the first week). I am really busy right now. Plus, I felt somewhat fatigued on Friday's 8-miler. Makes me wonder if I am fully recovered from Chicago.

Just got back from a weekend of fun visting my alma mater, Michigan State. No running there. Plenty of eating and drinking much beer. Getting on the scale in the morning. Expecting to be up a couple of pounds.

Although I fell short of my mileage goal, I am OK with it. I need to ease up and relax, otherwise I would risk burning out. If I can get in two 40+ mile weeks and three runs of 12 or more before the Vegas half, I will be happy.

Recap of this week

Mon - 5 miles
Tue - Rest
Wed – 6.2
Thu - 5
Fri – 8.2 miles
Sat – 0
Sun – 0
Total: 24+

I need to focus on work the next few days, so running will be tough. I have an important 1-day workshop that I am running on Tuesday, then travel on Wed-Thurs. However, I will try to get to 30-32 this coming week.

Goal schedule for this week.

Mon – 3 miles easy AM
Tue – Rest – running all day workshop
Wed – 4 in the PM – Travel to Norwalk in the AM

Thu – 8 in the AM – Track work at Norwalk HS
Fri – 5 Recovery
Sat – 12 with group

Goal total: 32

Unexpected Marathon accolade

I attended the CARA-Wheaton Post-Marathon celebration party last night. It was held at a pizza restaurant in Naperville. Really nice deal - and a fun way to celebrate with all of the others who were out there on Saturdays putting in major mileage to get to our goal.

I was quite surprised when the our group leader, Jim, announced that there were awards to hand out. My name was the first to be called for the group's "Fastest Male".

Pretty cool wall ornament, right? And my second ever running trophy - after my 5k second place age group finish back in July.

I guess I should keep at this running thing.
OK, enough celebration… I’ve got to get my ass in gear back to running for this half marathon, which is in 5.5 weeks.

OK, Right after tonight’s numerous Captain Morgan and apple cider cocktails and beer and chili at the neighbor’s. I’ll get right on that mileage tomorrow AM. (sigh…)

Today's e-mail bag

Dear Ryan,

This is to notify you that your entry into the 111th Boston Marathon on Monday, April 16, 2007 has been accepted, provided that the information you submitted is accurate.

We look forward to seeing you in April!

Sincerely,
Boston Athletic Association
------

Love how they throw that disclaimer in there "provided that the info...".

Translation: Don't try to mess with us and submit a misleading entry when you haven't shown that you can run with the big boys and girls.

What, you don't trust me? Check that Chicago results page. I made it, people!

Reflecting on 1,376 miles so far this year

On Friday night, I laid out the six-week training plan for Las Vegas without much consideration for the prior commitments I had made. There will be adjustments (starting this weekend as we visit my alma mater and running will be low priority). This is to be expected, so I'll do the best I can.

Today was the one of the more tranquil runs I have had in a long time. I did some research to locate a new running trail. I found one described here called the Indiana & Michigan Canal Trail, just west of Joliet.

Jen and I drove the 13 miles from our house on a gorgeous autumn day. She ran the first mile with me and I then went off on my own to run along the river canal for 4 out and 4 back. Truly beautiful scenery and the perfect weather made it all that much more enjoyable.

I tested my legs on the final mile 8 at 6:45. Felt pretty good, but I won't be doing that tomorrow.

Time: 1:02:12 - 8 miles

Recap of recovery week of 10/23/06

Mon-Thurs: REST
Fri 10/27: 4
Sat 10/28: 3
Sun 10/29: 8
TOTAL: 15 miles

This evening, I did a lot of reflecting by reading my blog entries over the past year. Amazing, really, some of the stuff I found.

I found numerous posts that flirted with the idea of running a BQ in Chicago, but I could read within my own statements that I wasn't truly certain I could do it. I know now that I shouldn't doubt myself. [I know, I should shut up about Chicago. Hell, it's been a week now.]

I also know why know (but not then) that I drew a collective chuckle from the run blog community after my Jan 1st post. In it, I courageously proclaimed that my 2006 total mileage goal was 1,200. Real ambitious, wasn't it?

The below image shows a chart of mileage YTD. I tallied it up today, and I am at 1,376 miles before hitting November.

Next year: Will I try for 2000?

Back To Business

I ventured out on to my first post-marathon run this evening around 5:30 PM. It is the soonest after a marathon that I have ever run, which may be an indication that I am excited to get back into it.

I did an easy 4-miler in my residential surroundings. Upon starting out, I looked down at the Garmin with interest to see my first first mile pace. 8:14. This is fine, actually faster than I had planned. However, it struck me as funny since it felt like 7:45.

Total run time was 32:34 - 8:08 per mile for 4 miles.

All and all, I felt really good, but I was content doing only 4. I will do some easier mileage over the next two days.

The next goal is the Las Vegas Half Marathon. Days to race: 44. Goal: 1:29:30 -- a PR by 56 seconds. Why this goal time? It seemed like a nice, round number; a realistic, yet stretching goal given only 44 days to recover and train.

I did a little research to see if I could find a worthwile 1/2 marathon training program that I could jump onto for 6 weeks to get me ready. I didn't really find anything that really fit with my circumstances or desired schedule.

I decided that I am going to create my own schedule based on my own experience. I know my body and am still at a decent level of fitness, so I can run my own show.

I will consider this an experiment. I am not going to follow Pfitz, Hal, RW, Coolrunning or any other pre-designed plan. I am going to follow my own plan.

Here is the rough draft (click on the image below to see the mileage):

Mondays - Easy, comfortable pace (7:40-8:00)
Tuesdays - Speed work - vary btw Yassos (3:00 800m repeats) and Tempo runs (6:50 pace)
Wednesdays - Rest
Thursdays - Warm-up with 2, then Run half the schedule distance at race pace, finish easy
Fridays - Recovery runs (8:40-9:00 pace)
Saturdays - Long runs - Pace range: 7:40-8:00, finish last two miles around 7:30
Sundays - Rest

So, what's next?

I am cognizant that I have been a bit schizophrenic on the aesthetics of my blog as of late. I've been searching for a newer, bolder and more compelling blog identity. My commitment is to maintain some degree of continuity in layout going forward.

The race on Sunday was a real turning point. (How nice that I haven't run a step as yet since crossing that finish.) The past 72 hours have been a time of real reflection for me.

I started this blog gig on September 5th, 2005 with this introductory post.

First, it was just an experiment to see if a blog would improve my training focus and inspire me to new running heights.

Then, it was to use as a motivational tool to deliver a strong result at the Tampa Marathon.

When the PR streak ended in Tampa, I was at a turning point. I knew I had not given my best to running, but it was a choice (maybe sub-conscious to an extent) because I wasn't sure if I wanted to give more.

My wife and I moved from Connecticut to the Chicago area at the end of April. I knew I would have to run the big one here. And if I was going to run Chicago, I would need a landmark performance for me to really feel like marathoning was worth it. I achieved my goal.

Now I have to decide what is next.

I've got the Vegas Half in December. I think I am going to try for a PR there, which will make me feel like I am running shape.

For Boston, however, I can't decide if I truly want to better my Chicago time. Of course, I want to run sub 3:10, but do I want to train through the winter to do it?

Or should I save my next best for a future marathon? I want to be able to enjoy Boston and soak in the atmosphere.

Plus, I've got a wife who wants to have a baby soon (Read: Keep your schedule open, Ryan). So I can adjust my running habits to such a major life change?

For now, I'll try for PR's on my upcoming two races (5k and half) and not worry about Boston for a few weeks or any major life changes. We'll cross that bridge... as they say... later.

Chicago Marathon Race Report

BLOG LOCATION UPDATE: Yes, we are back to my original blog location. Blogger Beta has worked out the kinks and will now accept non-beta posts. Please re-direct yourselves to this site going forward. Sorry for the back-and-forth motion!

CHICAGO MARATHON RACE REPORT - SUNDAY, OCTOBER 22ND, 2006

Jen and I arrived at the Monroe St. Parking Garage at 6:15 AM. Meeting up with my friends Steve and Aaron proved to be more challenging than I initially expected. We tried to meet at Charity Village, but that was further from the start than I expected.

We finally found each other at the gear check and had to shuffle into the Preferred Start 1 zone pretty quickly around 7:45 AM.

The plan was for Aaron and I to run together and have Steve ditch us after Mile 1 to chase his sub-3. He did and Aaron and I stuck together for as long as we could.

The first mile felt like the running of the bulls in Pamplona (or I am guessing, anyway). It was chaotic. I didn't have a traffic-free lane. I couldn't grasp the 7:20 pace. I wanted a slow first mile, but not a 7:43 like we got. We made up for that on miles 2 and 3 -- almost dangerously so.

Miles 2-10 were pretty solid. I couldn't get a sense early if I was going to nail this BQ. I just wanted to keep running even splits as best as I could. It was a constant battle.

I did see the Jason and Leah fan club at mile 7.5. What a raucous entourage they had. That drew a smile for me, as I felt like I knew them yesterday. Aaron had to pee already and I was concerned about stopping so early. He darted off and I carried on.

After passing mile 15, I took a chance and detoured to a port-a-john. Surprisingly, I must have made up for it because my mile 16 split was a 7:31. That was an ultra-quick pee. I caught Aaron right after this.

I was so focused on delivering the result I wanted with this race that I probably missed out on some of the fanfare that I could have experienced if I paused to looked around more. First half was like clockwork. I ran a 1:34:43 half. Right on target for 3:10, but it would require a solid second half.

I was disappointed to see Aaron start to fall back around 18-19. I tried to pull him ahead but he was struggling. When we crossed 19, I knew I had to focus on my own splits or I'd be out of a BQ. I learned later that it was not in the cards for Aaron to qualify for Boston.

I GU'd up at 6, 11.5 and 18. I was trading off water and Gatorade at basically every stop through 22. After that, I didn't need nor could I afford any more water stops. I needed to nail the final splits.

I drove on like a 1-man army. Chinatown was very powerful. I have to admit that the techno Chinese/drum music that was pounding and resonating through the streets was a bit overwhelming. It was as if I was in a dream running for my life through some foreign death zone trying to escape the wrath of the evil dragon. It was surreal.

Late miles, I kept my eyes and mind focused on my splits. When I hit 20, I knew that I was slightly behind 3:10 pace by about 20 seconds. This was the first of several moments of truth. It was a matter of whether or not I would have the resolve to demand a 7:14 per mile 10k out of my body.

Check my split at mile 23 of 7:20. I knew that if I continued to slip that I would be in trouble. Michigan Ave was a real test. I saw others around me try to combat the final head winds. I couldn't think straight and figure out exactly what I needed to turn in for the final 3.2, but I was pretty sure that with 7:14's, I would get in under the wire.

Once I hit 24, there was no way I was caving in. I was hurting badly, but I knew I could hang on. I keep searching out the next mile marker as far in advance as I could.

The final 2.2 miles I ran in 15:40 or about 7:07 per mile. This is a miracle to me that I could muster the strength. I just wanted it. I knew I had earned it.

Finally, over the final 0.2, I was able to pump my fists and wave my arms to get the crowd cheering for me. They responded and I let the cheers carry me to the finish. I looked at my watch to read 3:10:05. Thank God for the 59 seconds grace the folks at the BAA grant people like us.

When I crossed the finish, the fact is that I was just about too tired to cheer or cry. I finally wept after about 30 seconds in the chute as I tried to propel myself to the medals area. I was spent. I couldn't believe I had done it.

Moments later, I found Steve waiting for me in back section of the finishing area. He was going for a sub-3. He wasn't sure if I had made it. I said nothing and showed him my watch. He smiled, we slapped high 5's and I asked him of his outcome. My jaw dropped when he uttered 2:57. Finally, I found my wife and we enjoyed the moment.

We both registered for Boston yesterday - my first, Steve's second.

To anyone who thinks that they have a goal too lofty to achieve, don't doubt yourself. Devise a plan that you think will get you there. Commit to it and give it your all. I can speak from experience.

7:43 - Mile 1
7:04 - Mile 2
7:06 - Mile 3
7:09 - Mile 4
7:13 - Mile 5
7:26 - Mile 6
7:18 - Mile 7
7:03 - Mile 8
7:05 - Mile 9
7:07 - Mile 10
7:04 - Mile 11
7:20 - Mile 12
7:13 - Mile 13
7:14 - Mile 14
7:22 - Mile 15
7:31 - Mile 16
7:16 - Mile 17
7:15 - Mile 18
7:27 - Mile 19
7:18 - Mile 20
7:09 - Mile 21
7:15 - Mile 22
7:20 - Mile 23
7:14 - Mile 24
7:10 - Mile 25
8:31 - final 1.2