Thursday, April 2, 2009

Running Week--3-30--4-05-2009

Monday: South End of Town
Distance: 5 Miles--Easy Recovery--No Time
Weather: 50 Degrees With 30-40 mph Wind Gusts

After my 20 mile run yesterday and with the win gusts so bad today, I decided to just take it easy and do a easy recovery run. With a little over two weeks to go until the Mountain Maryland Marathon it's time to start doing a little taper. I have a plan to run about 60-65 miles this week. I am going to do a good bit of slower stuff in the 8 minute plus range. I also have a planned workout on Thursday.
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Tuesday: C&O Canal (Morning)--South End (Evening)
(AM) Distance: 6 Miles--52:45
(PM) Distance: 4 Miles--No Time--Easy Run
Total Distance: 10 Miles

Weather: 55 Degrees With Light Winds

The morning run was an easy 6 miles on the Canal. I would have liked to have run a little faster but my allergies have gotten the best of me over the past few days. I just felt drained and loopy. After I got home I took a Zyrtec D and that made the allergie go away some. But that made me feel like I was out of my head all together. You just can't win for losing. My evening run was around the South End of Town and was easy. One thing I didn't want to do was go out blazing and have that pill make me sick somehow. It was still a good run, just not super fast.
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Wednesday Rose Hill-Rt.65-Poffenberger-Rt.40-Funkstown
(AM) Distance: 10.60 Miles--1:33:00--8:47 Pace
(PM) Distance: 2.5 Miles
--No Time--Easy Jog-Run
Total Distance: 13.1 Miles
Weather: 62 Degrees With 17 mph Winds

I made the mistake today of not really stretching before I started my run. I never really do much but I always try to stretch my calves. About 2 miles in to the run I could feel some tightness. It eventually worked itself out and the pace picked up somewhat. This run has some really good hills and some inclines. Most runners I know hate hills but I think they work wonders. When I run with my buddy I thrive on passing him going up a hard hill, it makes me feel good. That's what I did today. After he cramped up around 7 miles in I just kept going. I hit the big hill in Funkstown like it was flat and cruised. I got a little over a half mile on him. But as I noticed him coming into a development as I was coming out I chased him down. His pace was slow but I stayed with him. I am hoping to run a little quicker tomorrow, maybe push him some. Nothing major, maybe just a 8:20 pace.
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Thursday: North End & South End--West End & South End
(AM) Distance: 10.20 Miles--1:31:55--9:00 Pace
(PM) Distance: 7 Miles--No Time--Casual Run
Total Distance: 17.20 Miles

Weather: 66 Degrees With Showers In The Afternoon

The morning run was a good one, but only because of the weather. The actual run was too slow. We were at a little over 8:00 pace on the first mile and then without reason the pace slowed fast. I don't know what happened but it needs to stop. I am going to take tomorrow off and rest up some because I haven't taken a day off in over a week. Saturday morning I am going to go out and run some solo miles and then run with my friend later in the day. I plan to go 4 solo and run around 7:30 to 7:40 pace. My evening run was solo and I didn't time it. I just ran easy. With the Mountain MD Marathon coming up on the 19th I want to get some speed in to test the pace I want to try and run. I am a little down that we ran a 9:00 pace, thats just to slow.
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Friday: Off Day
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Saturday: 1st St-Willow Circle-Town-City Park-Summit-MD Ave
(PM) Distance: 8.10 Miles--1:08:15--8:25 Pace
Cool Down: .90 Mile
Total Distance: 9 Miles

Weather: 61 Degrees--30 mph Winds With 40+ mph Gusts (47mph Peak Gust)

With a longer harder run scheduled for tomorrow, today was just a quick 8.10 miles. I didn't let up as we ran and kept the pace moving after Thursday's slow run. I believe we could have went faster but we were fighting some strong winds out there today. The peak gust was 47 mph today and the sustained winds were 30 plus mph. We fought alot of cross winds on this run and some direct as well. I'd say total, we only had about 3/4 of a mile with the wind at our backs. Tomorrow's run will be on the course that we are going to do the Mountain MD Marathon on. The elevation gain for the first 13 miles is 1,100 feet. That's what we are going to do to see how it feels. I am hoping that I can push my friend to run 8:30 pace with an 8:00 mile thrown in here and there. With tomorrow's run and a few miles after I get back to town I should be at 70 miles for the week. I plan to drop to 60 next week. The week of the race I should be around 50 with the Marathon included. From there I want to start getting back to 80 a week to see how that feels.
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Sunday: Alleghany Bike Trail-Cumberland,Maryland
(AM) Distance: 12 Miles--1:38:00--8:10 Pace
(PM) Distance: 2 Miles
Total Distance: 14 Miles

Weather: 65 Degrees With Light Wind

We took a drive up to Cumberland to preview the first half of the Mountain MD Marathon today. We dropped one vehicle up near the turn around and drove back down near the start. We stayed off the busy part of the road and started near the Narrows Bridge. We ran a backroad up to Dakota Street, which is a street we have to run. It's a 150 meter super steep incline. We came off that and turned right onto the Bike Path. It was brutal just looking at where we were headed. It was uphill for as far as the eye could see. We knocked off the first mile in 8:10...I went about 7:50 because I made a pit stop to look at a pretty tree..The next 7 miles were in the low 8's to 8:25 per mile. My running cohorts started slowing so I picked up my own pace and left them. I hit the turn around and came back to where the car was parked. I ended up at a 8:10 pace overall, which makes me happy. I didn't push it too hard so come race day I hope to run 7:45 up and maybe 7:00 to 7:10 down. The run itself was brutal. It was around 1,100 feet of climbing, about 10 miles worth of uphill. They think I may be able to go Top 10 in the Marathon if I run the right race...We'll see...

Total Miles This Week: 68.3
Total Miles This Year: 742.53

Monday, March 23, 2009

Running Week: 3-23--3-29--2009

Monday: Black Rock Rd-Whitehall Rd-Beaver Creek Rd-Funkstown
(AM) Distance: 12.2 Miles--1:46:00--8:41 Pace
(PM) Distance: 1.5 Miles--No Time--Run For Fun
Total Distance: 13.7 Miles
Weather: 47 Degrees With 13mph Winds

After running a good workout yesterday I wanted to have a nice longer recovery run today. The run itself is kind of tough, actually pretty hard. The first 5 miles have three nice size climbs that get the legs burning. Once turning on to Whitehall Road it is rolling hills with two nice hills in the middle. Beaver Creek Road has two nice hills as well and is also rolling. Going in to Funkstown there are several nice climbs that make you want to walk. Coming out of Funkstown there is one big hill that seem's to go on forever. After coming down that it is about one mile of a gradual uphill until we return to my place. Basically it is up and down the whole run, which is what I want. The one bad thing was the constant wind in our face for the last 5 miles. Today was a good start for the week. The plan is to average 10 or more miles a day for the rest of the week. The weather looks good so far so hopefully it will be a nice week of running.
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Tuesday: North End-Fairgrounds-Town-Side Streets
(AM) Distance: 11 Miles--1:30--8:10 Pace
Weather: 31 Degrees With Wind Chill--6 mph Winds

We ran all through the North End of town today and the side streets over to the Fairgrounds. There were some slight inclines but much of the run was evenly flat. It was a rather easy run but it seemed like it took forever to get to 1:30. I don't know if it was because I was tired from lack of sleep. I am hoping tomorrow will be better. We have a Doctors Appointment to see how Jerri is doing with our baby..(She's due in June)..I am hoping to get my run in around 10 to 11am. I may have to split it up to save time. Although the tempature was 31 with the wind chill, it actually felt good. You can really tell Spring is almost here...which is so nice!!
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Wednesday: Around The Neighborhood
Distance: 2 Miles--16:30--8:15 Pace
Weather: 44 Degrees With Wind Gusting To 25 mph

With our Doctors appointment and all the errands we had to run today, I just took it easy. I only ran 2 miles and was glad with that. The wind was so strong and cold I just didn't want to be outside in it. I'll make it up with my runs over the next three days.
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Thursday: Washington-McDade-Salem Church-Salem-Church-Town
(AM) Distance: 12.05 Miles--1:45:30--8:45 Pace
(PM) Distance: 1.62 Miles--Easy Recovery Run
Total Distance: 13.67 Miles
Weather: 45 Degrees With Cold Wind & Pouring Rain

I had a great day of running. Most people hate running in the rain and make exuces to stay in. I, on the other hand, loved every moment of it. The first few miles were at a nice incline and had a few small to moderate hills. McDade and Salem Church Rd were rolling to flat, while Salem Avenue was a steady incline. The run on Church street was just small up's and down's, nothing bad at all. The run through Town was, well, boring and gross. I dislike town running and avoid it as much as possible. But there are some times when I have to cross from one side to the other because we live on the far side. The recovery run a few hours later was just around where I live. I wanted to keep my legs from being too tight. It was nothing fast, just a little jog after the rain stopped. All in all, a very fun and productive run.
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Friday: South End-North End-East End-Fairgrounds-South End
(AM) Distance: 10.50 Miles--1:32:40--8:50 Pace
(PM) Distance: 1.65 Miles--Easy Recovery Run
Total Distance: 12.15 Miles
Weather: 55 Degrees With Light Winds

Today was a messed up day of running. We had a plan as to where we were going to go and then it went south. As we were running in the North End of town I heard someone yell, "Slow Down". It was the possible winner of the upcoming Mountain MD Marathon. We ran about 10 minutes with him at a 7:00 pace or quicker, which was probaly slow for him. From there we just ran out to the East End of town and hit some of the backroads, and then ran over to the fairgrounds. At this point, we had no idea as to where we were going. We just knew where our feet took us we went. As much as this run was all over the place, it was fun at the same time. The one thing we knew was that we wanted to run 1:30 and we were just a touch over. After the run I went down to our Church and helped the ladies and my Fiance Jerri make peanut butter eggs. They are in the process of making 3,000 eggs!! After being there for about three hours we left to grab some Chinese food. I was feeling tight from the standing and dipping eggs so once we got home from eating I took a small run of 1.65 miles. This weekend they are calling for a good amount of rain so it will be fun to see what runs we plan out.
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Saturday: Canal-Dam 5-Clear Spring Rd-Bottom Rd-Neighborhood-Etc
(AM) Distance: 12 Miles--1:42--8:50 Pace
(Afternoon) Distance: 4 Miles--No Time--Just For Fun
(PM) Distance: 4.2 Miles--32:00--7:37 Pace
Total Distance: 20.2 Miles

Weather: 53 Degrees with A Misty Rain

I didn't think I was going to put in this many miles but I felt good today. The first run was my 12 miler and that was semi hard. The first 3.5 were flat but once turning off of the Canal and on to Gift Rd thing's turned, well, uphill !! Running Dam 5, Clear Spring Rd, and Bottom Rd were rolling and painful. It was just what I needed. I enjoy the hard runs because it makes me that much better. Atleast I think so. My 4 in the afternoon was just for fun. I didn't pay attention to time, just the act of running. My 4.2 this evening was a quick run to see how I felt after putting in 16 miles already. My neighborhood roads are not flat by any means. A few of the side streets have a steady incline and one has a nice big hill at the begining. I felt nice and relaxed, my legs weren't wobbly, it felt good. I slowed down the last mile to cool down some but ended the run with a 7:37 pace overall. Had I not slowed down I may have been around 7:15 to 7:20 per mile. This week has been a good week of training, something I have been hoping for.
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Sunday: Black Rock-Whitehall-Old Forge-Little Ant-Town-Security-Etc
Distance: 20 Mile Long Run--2:58--8:53 Pace
Cool Down of .28 Mile
Total Distance: 20.28 Miles

Weather: 58 Degrees With Wind Gust's of 20mph and Pouring Rain (Hail In Area)

Three words can describe this run...This Run Hurt!!...That being said, it needed done. We've run a few of these roads several times but Little Antietam Road, Old Forge Road, Clopper Road, and the last half of Whitehall Road was new to us. There were plenty of up's and down's, mostly just rolling. Clopper Road was a total pain in the legs but the views and surrounding horse farms made it worth running. It was like running through a zoo...I got to see lama's, horse's, cow's, deer, and some birds that looked like they were going to attack us. They were quite funny and made this screeching noise that made us run a little quicker. We got about 2 hours into the run and the rain let loose. We heard the thunder and then it just poured...and I mean POURED!! It was fun for a while and then the rain got cold and the wind started blowing hard. The rain stopped and we started drying out just a bit, and then it poured again. This time we were only 3 miles from my place so we just started running in the puddles and not caring at all about being wet. Motorist's drove by and looked at us like we were insane becuase we were laughing about our "good" luck. Todays run was not about speed, it was about just getting a good long run in with some time on our feet. Speaking of feet, I ran with my NB 790's for the last time. They just have nothing left as my feet started aching something awful. I am used to running in 7 to 8 ounce shoes, even long long distances. But after running about 700 miles in 7 plus ounce shoes, it's time to retire them to 5 mile runs. All in all, it was a good week of running and what I wanted leading up to the Mountain MD Marathon.
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Total Miles This Week: 93
Total Miles This Year: 674.23

Tuesday, March 17, 2009

Running Week: 3-16 to 3-22- 2009

Monday: Potomac-Memorial-Potomac--Neighborhood
Distance: 4 Miles No Time Taken--Casual Run
Weather: 50's With Light Wind

Today was my scheduled day off but I wanted to get out and just keep my legs loose. I didn't go for speed today so I didn't take time. I like runs when time does not matter.
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Tuesday: Funkstown-Beaver Cr-Poffenberger-South CC- Spruce
(AM) Distance: 3 Miles--20:51--6:57 Pace
(PM) Distance: 10.25 Miles--1:30--8:46 Pace
Cool Down-- .75 Mile
Total Distance: 14 Miles
Weather: 68 With Light Wind

My morning run was out the door with no stretching. I hit my first mile in 7:30 and kept dropping until I got home. It felt good to get out and run faster than usual. I took a nap and recharged for my afternoon run. My afternoon run was with my friend. We did a pretty hilly route with a total of 10.25 miles. I wanted to run slower for this run, which we did. We hit the first mile in 7:50 and slowed up after that. We took our time and enjoyed the nice day we finally had here in Maryland. On this run there are plenty of hills that make you breathe hard, which I like. We also ran the back half of the South High Cross Country course at the end of our run. I like that course because it's not flat and they have a steep little incline that comes out of nowhere. After the run we did a cool down of .75 mile...I am actually going to try and keep this up for the next three weeks to get ready for the Mountain Maryland Marathon.
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Wednesday: South High Workout & Surrounding Area
Distance: 10 Miles--Easy 7 Mile Warm Up At 8:30 Pace
Weather: 55 Degrees With 15mph Winds.

Today was a Track Workout for me today so I ran around the surrounding area for 7 miles and then did the workout. The workout was semi easy because of just running the Chambersburg 1/2 four days prior. I did 6 x 800 at a 6:40 mile pace. Nothing too hard, but just enough to get me working. In between each 800 I had a 2:10 rest break. The strong wind made it hard down the front stretch but it was good to work a little harder.
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Thursday: C & O Canal & Route.63
Distance: 12.75 Miles--8:34 Pace
Weather: 49 Degrees With 8mph Winds.

I ran on the Canal with my friend today and we took it easy and ran 10.2 miles. I ended up running another 2.55 miles down Route.63 at a 8:18 pace. The run up 63 is a steady incline and felt good to run. It won't be fast because I have a hard workout Sunday that will test me for the upcoming Marathon.
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Friday: Scheduled Day Off
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Saturday: Neighborhood Streets
Distance: 3 Miles--24:00--8:00 Pace
Weather: 50's With Light Winds

Not much to tell really on this run. I basically got lazy and didn't do much the entire day. Just resting up for my workout tomorrow...
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Sunday: Track workout With Warm Up & Cool Down Runs
Distance: Track--5 Miles of Mile Repeats
Total Distance: 10 Miles
Weather: 60 With 7mph Winds

With a nice warm up out of the way, I found out that I would be doing mile repeats for my workout. The goal was to run around 6:45 per mile and have a 3 minute rest break before running again. I hit the first mile at 6:43..2nd mile at 6:42..3rd mile in 6:40..4th mile in 6:33..and the 5th mile I was pushed to break 6:30...I ended with a 6:29. It felt good and was what I needed for my upcoming Marathon. We ran a nice cooldown for 20 minutes and did some stretching afterwards. I plan on having one more really strong week before the start of my taper.
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Total Miles This Week: 53.75
Total Miles This Year: 581.23

Sunday, March 15, 2009

Chambersburg 1/2 Marathon--March 14th

I never thought this was going to happen. I was supposed to have my orientation for my new job but early Saturday morning I got a call. They had cancelled orientation. That left it wide open to run the Chambersburg 1/2 Marathon. That's just what I did.

My goal in running this race was to run right around 1:38 to 1:40. Last year when I ran it I finished in 1:48:12. I can honestly say that I was coming off of injury and wasn't even supposed to be running at the time...A car pulled out in front of me a few weeks before the race and I had to jump on and over her car. On the other side I came down wrong on my leg. Needless to say, I paid for it. This year was going to be different. We arrived a little after 8:00 in the morning and I met up with my Coach, Jamie Boward. We talked and stretched some, then went on a 20 minute warm up around the neighborhood. We still had some time to kill so we just mingled, stretched, and waited for the weather to get warmer.

My friend Steve, whom I run with all the time, had wanted to run under 1:45. As the call went out to "GO", Steve stayed right with me. I kept wondering why we were with some of the faster runners at the start. I realized when we hit the 1st mile in 7:08 that we were going quicker than planned. I knew that right after the 2nd mile there was an extremly long steep hill to deal with. We hit it and I could just feel the legs burning bad, this hill hurts!! Steve kept hanging with me so we made some chit chat here and there and passed the 5 mile mark at 35:20. Last year I was at 40:25 at that point.

We kept on that pace and hit the turn around and passed the 7 mile mark feeling good. I had seen some runners who were way ahead of me last year at this point and there was no way I was letting them beat me this year. We went through 8 miles at 59:20 I think and that's when I started pulling away from Steve. As I made the right at mile 9 1/2 and started climbing a incline that lasted 1 mile. It's a brutal climb that just sucked the wind right out of me. This is when I started picking people off left and right. There's no better feeling than blowing by someone on a hill and leaving them wondering.

I had been pacing a 22 year old kid that was in front of me the entire race. My friend had told me earlier in the race when I started pulling away "To go after that kid". At mile 11 I made my move on him. I caught him and we talked for a few minutes. At mile 12 he gave up staying with me and slowed down. I had slowed a little on the long climb between mile 9 1/2 and 10 1/2 so I knew I was going to have to buckle down and go. From mile 12 to the finish I ran around 6:50 pace. Jerri was there hooping and hollering like a fan..lol..She was taking photos as I went by. I had looked up at the clock and wanted to break 1:37. I picked it up as much as possible...BUT...I came through in 1:37:00!!!

That's an 11 minute and 12 second PR on that course and a 7 minute and 28 second 1/2 marathon PR!!

Today was a perfect tune-up race for the Mountain Maryland Marathon on April 19th. That one will be roughly 13 miles up and 13.2 miles down, so to speak. I know while running the Chambersburg 1/2 I could have sustained another 5 to 6 miles easy at the 7:25 pace I was holding. It felt good to know that all of my training finally paid off. My friend said I could have went faster because my breathing wasn't labored at all. It would be nice to run between 3:20 to 3:30 for Mountain Maryland...and if I am on a good pace at the turn around I am going to go for broke and see if I can qualify for Boston...BUT that's a big IF..

In closing, I couldn't have done it without the Coaching of Jamie Boward and running for Mercury Endurance. His coaching just keeps getting better and better. I think I started off the racing year on the right foot and hope that the rest of my races this year go that good.

I also couldn't have done it without the use of "Injinji" Products. I spoke with 3 people and they all had blisters...and I had no problems with my feet and toes thanks to my "Performance Injinji Mini Cew Toe Socks". My "Injinji Race Hat" kept the sweat off my head and kept my head cool. It was as if it wasn't even there because it's so light. My "Injinji Patch"...well, that just made me and my ego feel good. I noticed many many people looking at the name Injinji so hopefully they will go home and check them out online.


Thanks for reading...I am sorry that I didn't have mile splits for you but I don't keep track of that because I don't own a expensive racing watch. I do know my overall pace was 7:25 per mile. I finished 50th out of 332 runners. I placed 8th in my age group out of 39....This area (Tri-State) has so many top 30-39 year old runners. I noticed today that I had beaten a guy that always kicks my butt in 5k's...He usually run's 18's for the 5k and today I beat him by over 3 minutes. That gives me hope on my shorter races as well. I am hoping 19 or better by the end of the summer...we'll see!!

Tuesday, March 10, 2009

Running Week: 3-09--3-15-2009

Monday: No Run Today: Scheduled Day Off
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Tuesday: Pot-Walnut-Washington--Out & Back--Neighborhood
(AM) Distance: 2.25 Miles - Easy run with no time. "Fun Run"
(PM) Distance: 8 Miles--1:02:45--7:50 Pace
Total Miles: 10.25
Weather: 47 Degrees--10mph Wind

With the Chambersburg 1/2 Marathon just day's away I took it fairly easy today. My 8 miles in the evening was on an out and back with some uphill climbs and and a few hills. The wind coming back was pretty strong, yet I ran quicker on this half. I ran a overall pace of 7:50 per mile, which was right where I wanted to be. It was a controlled run and quite relaxed. I would like to hold this pace for Chambersburg. We'll see...I just know that course can be brutal on a cold day when the wind is blowing.
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Wednesday: Wilson-Sherman-Neighborhood Streets
Distance: 6 Miles--48:00--8:00 Pace
Weather: 64 Degress--Wind Gusts over 40 mph

After running 6 easy miles today and then going to Jerri's Doctor's appointment, I come home to some bad news. I just got a new job and found out today that they only have one time to do Orientation and that will be this Saturday. I have to be there from 8am until 5pm so I will miss out on running the Chambersburg 1/2 Marathon. As much as I am upset, I am happy to have a new job, especially in todays economy. I still have the Mountain MD Mrathon on April 19th so I will keep on training. We also found out that our little baby's kidney's are a little big. They said that it is somewhat common in pregnancy's, but we go back in 4 weeks to find out if the problem corrected itself. We will be doing alot of praying that our little girl's kidneys turn out to be normal....
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Thursday: 1st Street-Kenley-Willow Circle-Rose Hill
(AM) Distance: 4 Miles--No Time--Just Casual Run
(PM) Distance: 5.5 Miles--47:21--8:36 Pace
Total Distance: 9.5 Miles
Weather: 40's With Wind Chill In 30's

Nothing much to tell really about my running today. Morning 4 miles were easy and casual. Evening run of 5.5 miles was with Steve. We took it easy and cruised around and finished at a 8:36 pace overall. Pretty boring route today.
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Friday: Wilson--Down & Back
Distance: 2 Miles--No Time--Probaly 8:00 min pace
Weather: 40's

I was just not into running today. Felt bummed so I didn't want to go out and hate my run. That's the last thing I want to end up doing.
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Saturday: Chambersburg 1/2 Marathon
Distance: 13.1 Miles--1:37:00--7:25 Pace
Total Distance: 16 Miles
Weather: 35 TO 40 Degrees

Orientation was cancelled today so I ended up getting to run the 1/2 Marathon afterall. I am going to write a blog just about today. That way I can be more detailed. I did come in 50th out of 332 Runners.
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Sunday: C&O Canal Tow Path
Distance: 10 Miles--1:28:27--8:50 Pace
Weather: 45

We went down to the Canal today to do a nice easy recovery run. After yesterday's hard running on the hills, my quads were aching a little. After 2 miles my legs loosened some and the run felt a little better. We took it really easy and just shot the poop the whole time. We hit the turn around at 43:20 and wanted to just keep it under 9:00 minute pace. After 7 miles I could feel some pain..nothing bad, just the pain of a hard run the day before. We finished up at 1:28:27 with a overall pace of 8:50 per mile. It was funny because yesterday I ran 3.1 miles in 1:37:00 flat. Today felt extremly slow but that was the whole plan.
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Total Miles This Week: 53.75
Total Miles This Year: 527.48

Friday, March 6, 2009

Running Week: 3-2 to 3-8-09

Monday: No run today. My right knee is hurting so I am taking some time off to rest.

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Tuesday: Another rest day. Knee is still aching when pressure is put on it.

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Wednesday: South High CC Course and Surrounding area.

Distance: 3 Miles--24:00--8:00 Pace
Brisk Walk: 2 Miles-- No Time Taken
Total Distance: 5 Miles

I was going to run a speed session today but Coach Wayne said to take it easy and run some dirt and grass. I think I could have done the speed but he said not to push it.

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Thursday: Wilson-Route 40-Route 63
Distance: 7.50 Miles--1:00:15--8:02 Pace
Weather: 53 Degress- 7 mph Wind

I did a nice easy 7.5 miles today to test out the knee and see how I felt. The route had some gentle inclines and hills. But most was a steady flat road. I felt slow overall but that could have been from not running a lot over the past 3 days. I ended with a 8:02 pace...which is right where I wanted to be. Tomorrow I will try and run just a little quicker.
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Friday: C&O Canal Towpath--Cushwa Basin--My Neighborhood
(AM) Distance: 8 Miles--1:01:48--7:43 Pace
(PM) Distance: 1 1/2 Miles-- No Time--Just Easy Fun Run
Total Distance: 9.50 Miles
Weather: 72 Degrees- 8 mph Wind

Went down to the canal with my friend today and ran flat (sort of)...He hung with me for 2 1/2 miles and then he slowed as I continued to the next mile marker. I slowed and waited for him to catch back up, which took a minute or so. We ran up to the 4 mile turn around and at mile 5 he slowed again. I picked the pace up again until I reached 6 1/2 miles, and again waited for him to catch back up. We ran the last 1 1/2 together and I finished feeling pretty good. I need to consume more water throughout the week because I felt dehydrated and my mouth was really dry. Had I not waited on him I could have easily broken 1:00 for the run. The weather was great today and I enjoyed the run very much. It was a nice little tempo run in preperation for my 1/2 Marathon this coming Saturday (March-14th)... I am waiting for that to be over. It's a wide open course and there are many rolling hills and quite a few steep inclines. Plus they are calling for the weather to be nasty...and when that happens...it's just plain brutal !!
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Saturday: C&O Canal--Rose Hill- Potomac Street
(AM) Distance: 5.25 Miles--42:50--8:09 Pace
(PM) Distance: 4.25 Miles-- No Time-- Easy Relaxing Run
Total Distance: 9.50 Miles
Weather: 73 Degrees--17mph Winds--23mph Gusts

Enjoyed another flat run at the Canal today and took it easy. We ran a 8:09 pace for the 5.25 miles, which felt relaxed and easy. The wind was strong on the way down but it felt good. There's nothing much about this run, just an out and back on hard packed dirt. It was a beautiful day so there were a ton a people down there walking their dogs, or riding their bikes. Jerri came along and did a nice little walk while taking photos. My PM run was not timed for one reason, I enjoy running too much to worry about timing every single run. I time some of the runs in order to figure pace out for my races. But I also love just running for the pleasure of it. To get out and see the sights, to breathe the fresh air, and to hear the sound of my feet smacking the road over and over again. There's nothing like a good run to bring your spirits up. Too many people worry about pace and miles and they miss out on the reason they started running in the first place. Like "Tyler Durden" said on "Fight Club": "Sometime's you just have to let go".....I love that saying.
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Sunday: C&O Canal--1st Street-Rose Hill
(AM) Distance: 11.25 Miles--1:45:17--9:21 Pace (Pathetic)
(PM) Distance: 1.66 Miles--No Time--Jog Around Neighborhood
Total Distance: 12.91 Miles
Weather--74 Degrees--Calm Wind

Today was not about speed at all, it was about talking and having fun. We met up with an older friend of our's who is 67. He's not in racing shape yet but when he is he can run under 20 minutes for the 5k. I am less than a week out from running the Chambersburg 1/2 Marathon so we just enjoyed the day and junked these miles...sort of. I did let my friends run ahead of me at one of the mile markers. I waited and stretched and gave them a four minute headstart, then I ran a hard mile. I came through at a pace of 7:15 for the mile. I caught back up with them and then took it easy again. The last 1/2 mile of the run I picked it back up and came through in 3:05. After we got home I just took a easy jog around the neighborhood just to loosen my legs some.
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As one can see, I only put in 44.41 Miles in this week. A couple of reasons why I was so low. One being that my knee was really hampering me in the early part of the week and because of that I took two days off. Second reason is I am tapering for the 1/2 Marathon this Saturday. I am hoping to be back around 70 miles this coming week, with the 1/2 included. We'll see...
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Total Miles This Week: 44.41
Total Miles This Year: 473.73

Sunday, March 1, 2009

Running Week: 02-23-09--03-01-09
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Monday: No Run today...Very busy, but that's no reason
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Tuesday: Town-Northern Ave-Eastern-Jefferson-Robinwood
Distance: 12.4 Miles--1:47:20--8:39 Pace
Weather: 30's--Wind was 10mph

Today was a lot of up and down rolling style hills. I think about 132 feet of elevation gain. We made a wrong calculation and went 2.4 miles further than expected. It was fun though. The wind was in our face a lot on this run.
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Wednesday: Quick run around home
Distance: 2.5 Miles--No time taken--Just ran
Weather: 30's--Easy wind

We had a Doctor's visit today to check on the baby. Everything is going good. By the time we got home I just didn't want to run. I just wanted to spend time with Jerri and the baby.
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Thursday: Track Workout and Run
Distance: 7 Miles--56:00--8:00 Pace
Track Distance: 3 Miles
Cool Down: 1 Mile--8:30 Pace
Total Distance: 11 Miles
Weather: 40's and nice

We ran 7 miles around the High School and surrounding area. We ran the Cross Country course twice before heading back to the track. On the track, Coach Wayne had me running 6x800 at 3:20 per 800. I was ahead and hitting them around 3:15 while holding back. He dropped them down to 3:10 and I hit them easy by running 3:05. He told me to go ahead and try and break 3:00 and I finished in 2:58 for my last 800. We then did a cool down mile and we called it a day.
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Friday: C & O Canal Towpath
Canal Distance: 10 Miles--1:23:42--8:22 Pace
Evening Run: 3.55 Miles--No time taken--Just for fun
Total Distance: 13.55 Miles
Weather: 62 degrees--18mph winds

Ran the first 5 with my friend in 45:00 minutes, which equals a 9:00 pace. At the turn around I went on my own and ran pretty good. My pace coming back was 7:48 per mile. I didn't really push it too much on the way back because I was really enjoying just running.
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Saturday: No Run--My calf was hurting and giving out so I rested the whole day.
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Sunday: C & O Canal-Virginia Ave-Sherman-Wilson Blvd.
Distance: 24.8 Miles--3:36:26--8:43 Pace
Cool Down: .86 Mile
Total Distance: 25.66 Miles
Weather: 28 with Wind Chill

I stayed with my friend for the Canal run today and didn't go on my own. We ran 18.25 in 2:39:42. Once getting back to the parking lot I decided that I would run home. Super idea because it is a continual climb all the way home. I believe it was around 202 feet of elevation gain. That may not be a lot, but after 18.25 miles of flat ground, every little gain is painful. I held a nice pace home and ended with a 8:42 pace, I believe.

This week has not been worthy of talking about and I am not at all happy with the outcome in my miles. The one thing I don't want to do is injure myself 2 weeks from running the Chambersburg 1/2 Marathon. Or to do something when I have the Mountain MD Marathon on April-19th. The bright spot was my run today. I felt good and did not have any tightness or stabbing pain. I have been slowly amping my miles up and hopefully I will be able to keep around 70-100 miles a week leading in to the summer.
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Total Miles This Week: 65.11 ( 2 day's off )
Total Miles This Year: 429.32 ( Had some bad week's in Jan.. )

Sunday, February 22, 2009

Running 2-15-09--2-21-09

Monday: South High and Town Run
Distance: 9 miles-1:08:33-7:37 Pace
Weather: 20's and Strong Wind

I ran 6 miles at an even 8:00 pace. Once entering town I dropped it down to a 6:51 pace for the last 3 miles just to get a nice workout. It felt good dropping the time down.
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Tuesday: Wilson Blvd-Sherman-Halfway Park- Out & Back
Total Distance: 11.50
Distance: 9.87 miles-1:24:30-8:30 Pace
Cool Down: 1.63 miles
Weather: Low 30's

I ran with a friend so we took it easy today. The route was hilly and challenging.
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Wednesday: Sharp. Pike-Poffenberger-Rt.40-Rose Hill
Total Distance: 11Miles
Distance: 10:43-1:27:00-8:20 Pace
Cool Down: .67 mile
Weather: 30's-Wind Chill 20's

This route has many hills and inclines. A very challenging run for speed.
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Thursday:
2.5 Miles-- Brisk Walk
Weather: Teen's with Wind Gust's over 50 mph.

I didn't chance running when the wind was so bad. Just a fast walk around home.
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Friday: Canal-Va Ave-Willow Circle-Sherman
Distance: 18.57 Miles-2:32:03-8:11 Pace
Weather: 20's with 35mph Wind Gusts

A very good and strong run today. I had some flat mixed in with hills. I ran the last 2.12 miles at a 7:05 Pace.
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Saturday: Funkstown-Poffenberger-Resh-MD-Pope Ave
Total Distance: 12.47 Miles
Distance: 10.85-1:35:40-8:49 Pace
Cool Down: 1.62 Miles
Weather: 20's with the Wind Chill. 10mph Winds

A very very challenging run with many hills and inclines. My legs were toast from the day before.
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Sunday: Bottom Rd-Big Pool-Dam 5-Gruber-Ashton-Canal
Total Distance: 18.66
Distance: 18 Miles-2:35:14-8:37 Pace
Cool Down: .66 mile
Weather: 30's-20's with Wind Chill. 22 mph wind with Gusts of 35 mph

The first 10.5 miles were straight in to the wind, which made us feel like we were running backwards. I dropped the pace on the next 7 miles to an 8:08 pace overall, with some of the later miles around 7:40. The last 1/2 mile was a short cool down. A strong run to end the week.
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Total Miles For The Week: 83.7

Saturday, February 21, 2009

For you who may stumble over my "blog", this will give you some indication as to who I am. And for the rest of you who do know who I am, I will tell you why I am here on this site. First and foremost, I am not going to act like any of you care what I have to say. I know we all have a million other thing's to do beside's reading "blogs". My main reason for "blogging" is because this is easier for me to keep track of my running and races. I have a habit of writing thing's down on paper, (time's, split's, mile's, etc.) and then misplacing them. On here, well, I just can't misplace anything.

With that said: My name is Ray and I am a 37 year old runner from the state of Maryland. I have been running for the past 7 year's now and I love every minute of it. There's nothing like lacing up your shoes, walking out the door, and hitting the road for an hour or more. When I first started running I could only make it around the track one time without having to stop and walk. I wasn't overweight, but I was WAY out of shape. We all have our stories as to why we started running. Mine was to get in shape for a Toughman Competition in West Virginia. After being punched in the face by a nasty smelling sweaty person over and over I quickly learned that I REALLY liked running. I kept at it after that and a 1/4 mile turned in to a 1/2 mile, and so on. I ran my first 5k a year later. It wasn't a great time, 25:09, but I was happy with it. Six month's later I ran my very first Marathon, actually, Ultra Marathon. Never having run more than 15 miles at once, I embarked on the JFK 50 Mile Ultra. I can't tell you how many people told me that I couldn't do it, but I can tell you how many said I could. Out of everyone that I know, three people told me I could finish. I completed the 2003 JFK50 in 12:31 at a overall pace of 14:59 per mile. Yeh, I know, "That's slow"....and you're right. But I didn't quit!! And I didn't come in last either. I have since knocked 3 hour's and 22 minutes off of that time and this year I PR'ed with a time of 9:09:45. This year I hope to break 8:00.

Anywho, that was my formal introduction in to Ultra Running and I have been hooked ever since. I have completed 6 consecutive JFK50 Ultra's which put's me in to the "250 Club". Not too bad for someone who hated running and didn't start until age 30.

As for me now? I am running for "Mercury Endurance" and that is really helping me. There was a day not too long ago when I would just go out and put in half hearted junk miles. Now I have my friend and Coach, Jamie Boward telling me exactly what to do to be better and more efficient. I never thought I would break 6:00 for a mile. Well on June 10th of 2008 I ran a personal best of 5:54. By the end of the summer I hope to drop it down even further. My best 5k time is 20:24 (2008) and the plan is to be around 19:00 this summer. I log between 60-90 miles per week as of right now, but will up that to 100-120 a week in September to get ready for the JFK.

Like I said, the main reason I have went to this site to "blog" is for my running. I was doing some writing on my MySpace page but it just didn't have the right feel to it. There are time's when I like to ramble on about my running, or running in general. Plus I just like to write. This just seem's more open and strictly for writing so it benefits everyone.In closing, thank's for stopping by, leave your comments if you like. But even if nobody does, well, I'll still be here typing away about everything running. From getting new running shoes to injuries (I hope not!), it will all be in here.