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!!