Trust The Process

11 miles in 1:26:00

12 miles in 1:34:42

6 miles in 52 minutes

13 miles in 1:35:10

2.5 mile w/u

2 miles (6:44,7:47)

2 x 4 miles (6:44,6:44,6:44,7:47)

.5 mile c/d

8 miles in 71 minutes

18 miles on the treadmill in 2:19:30

1 mile w/u

4 miles @ 8:00 pace, 1% incline

4 miles @ 7:47 pace, 1% incline

4 miles @ 7:30 pace, 1% incline

4 miles @ 7:13 pace, 4 x .5 @ 1%, .5 @ 4%

1 mile c/d

12 miles in 1:34:22

12 miles in 1:27:15 including 10k simulation.

4 mile w/u with strides

4 miles @ 6:27 pace

2.25 miles @ 6:22 pace

1.75 mile c/d

I am running a 10k on Feb 4th where i want to run under 39 minutes and feel like i am on track to do so.

8 miles, 8:50 pace

12 miles in 1:35:00

1 mile w/u

5 miles @ 7:53 pace

5.5 miles @ 7:47 pace

.5 mile c/d

8 miles @ 8:50 pace

18 miles in 2:09:50

5 miles in 40 minutes

6 miles @ 6:49 pace

3 miles @ 6:44 pace

3 miles @ 6:40 pace

1 mile c/d

Recovery week

8 miles in 64 minutes.

10 miles in 1:18:06 including 7 strides @ 5:46 pace and one quarter mile @ 5:27 pace

6 miles in 53 minutes

9 miles in 71 minutes

14.5 miles in 2:05

Took it easy today then picked up the pace for miles 10-13.5 to about 7:30 pace then fell hard tripping on some trolley tracks in west philly. Was able to lightly jog home after walking for a bit after the fall.

7.5 niles in 1:05:25

12 miles in 1:27:48

4 mile w/u with strides

3 miles @ 6:22 pace

2 miles @ 6:18 pace

3 mile c/d

I was hoping to run an additional mile at 6:18, but just didn't have it today. I dont think my fitness is quite there yet to jump in pace since my last tempo run. This is the first time during this 8+ weeks of marathon training that any doubt has crept in.

I will plan to scale back my goal pace a few seconds per mile for the 10k next weekend.

12 miles in 1:34:00

8 miles in 71 minutes

12 miles in 1:33:45

5 sets of strides in the final mile

8 miles, 8:45 avg pace

21 miles in 2:39:52 with about 1000 feet of elevation gains.

It was a very good run today and a confidence booster after falling a bit short on my tempo run earlier this week.

10k next Sunday in Phoenix, AZ.

8 miles in 68 minutes

12 miles in 1:34:20

15 miles in 1:52:00

7 miles in 1:06:00

7 miles in 56:15

10k this morning in Phoenix, AZ. Weather was perfect, about 50 degrees, and the course was flat and fast. I was expecting a good race given my current fitness and things went a bit better than expected. Mile splits were:

6:12, 6:10, 6:14, 6:08, 6:07, 6:09

15 miles in 1:55:00

10 miles in 1:18:30 with strides (6 @ 5:27 pace)

6 x .25 with .25 recovery (5:39/7:53)

2 mile c/d

10 miles, 8:35 avg pace

Sick day yesterday.

10 miles in 1:18:30

20 miles in the pouring rain at Tyler State Park in Newtown, PA. Approx 1000 feet of elevation gains during the run.

14.5 miles at 7:40 avg pace including 4.5 around marathon pace effort.

20 minute break waiting for the Bucks County Road Runners Winter Series to start.

5.5 miles at 6:49 avg pace for the race. My legs were pretty shot for the race and my water soaked winter gear made it feel like I was wearing a 10 pound weight vest. Still managed to run the race around marathon pace, but it didnt feel good.

12 miles, 8:10 avg pace

12 miles in 1:27:00

4 mile w/u with strides in 32 minutes

6 x .5 with .25 recoveries.  5:49 pace for the first 4 and 5:46 pace for the next 2.  8:00 pace for the recoveries.

4 x .25 with .25 recoveries (5:46/8:00).

1.5 mile c/d

I had planned 8 x .5 as the workout, but the interval pace and/or too fast recoveries got the best of me so I switched down to the 400s.  Will try the workout again in a couple weeks.

5 miles, 8:20 avg pace

14 miles

10.25 in 7:45 avg pace

3.75 miles during and running home from the NP workout. Lots of squats and hills during NP, legs are going to be feeling it this weekend.

8 miles in 67 minutes

18 miles, 7:17 avg pace

12 miles in 1:34:30

11 miles in 1:16:35

3 mile w/u with strides

6.5 miles @ 6:15 pace

1.5 mile c/d

8 miles, 8:13 avg pace

13 miles, 7:45 avg pace

8 miles, 8:45 avg pace

22 miles in 2:52:17 (7:50 avg pace).

It was pouring again, the run felt awful. I tried to pace this where 22-23 miles would take around the same total time I will run for boston. I completely hit the wall around mile 18, which surprised me a bit given how well my long runs have been going. I'm not going to look too much into this as it was a high mileage week and I only got about 5 hours of sleep. Berter that it happened today and not in 7 weeks.

5 miles in 37 minutes

5 miles, 7:33 avg pace

4 miles, 8:30 avg pace

14 miles in 1:41:15

2 mile  w/u

3 x 2 (6:40/7:42)

3 @ 6:40

1 @ 7:42

.67 @ 5:40

1.33 c/d

3 miles

3.5 mile w/u 4 mile race in Washington Crossing, PA. Weather was 40 degrees with a 15-20 wind from the north that we ran into for the middle miles and again for the final .25. The race started with 3 of us in the front after about .5 miles with me tucked behind the first two and we were running right around 6:00 pace. The pace felt comfortable and thought I had a shot st that point to win. Mile 1 was 5:55. At that point I took over the lead shortly before we turned up the canal path where we were going to head into the wind. I kept a strong pace into the wind, mile 2 was 5:54. I was still in the lead at the turn around at 2.5 or so, but the effort into the wind took a lot out of me. I was passed shortly after the turn around and passed again right around mile 3. Mile 3 6:06. Mile 4 was a struggle to keep pace. 1dt and 2nd were well ahead of me and i was well ahead of 4th. Mile 4 6:10 and 3rd place. 1st was 23:29 and 2nd 23:33. This beat last year's time by 19 seconds, but i thin last year's course was about a tenth of a mile short. I wanted to be under 24 today and may have pulled that off if i had drafted into the wind, but i went for the win and I will take it as a learning experience. Also, per my watch, i ran a 5k during the race today of 18:32 which is a PR of 27 seconds. Overall, i can take a lot of positives from today's race. 1.5 mile c/d

13 miles, 7:48 avg pace

12 miles in 1:24:25 with yasso 800s

3 mile w/u with strides

6 x (.5 @ 5:46 pace / .25 @ 8:00 pace)

4 x (.5 @ 5:42 pace / .25 @ 8:00 pace)

1.5 mile c/d

This workout felt much better than the 800s from a few weeks ago. The last 2 800s were tough, but overall pace felt rigjt.

7 miles, 8:50 avg pace

12 miles, 7:40 avg pace

8 miles, 8:20 avg pace

18 miles in 2:04:54

3 mile w/u in 24 minutes

6 miles @ 6:40 pace

8 miles @ 6:35 pace

1 mile c/d

Great workout today to close out a 70 mile week including a strong interval session on Wednesday. The marathon pace felt comfortable and in the right range with 5 weeks to go until Boston.

12 miles, 8:00 avg pace

12 miles in 1:22:54

3 mile w/u with strides

5 x 1 with .5 recoveries (5:46/8:00)

1.5 mile c/d

This was my first time doing mile intervals in a long time and it felt really good today.

8 miles, 8:35 avg pace

8 miles, 7:30 avg pace

23 miles, 7:45 avg pace

10 miles, 7:40 avg pace

12 miles in 1:23:10.  Today was a hybrid interval/LT workout.

3 mile w/u

3 x 1 mile w/ .5 mile recoveries (5:42/8:00)

3.5 miles @ 6:15 pace

1 mile c/d

5 miles, 8:45 avg pace

8 miles, 7:40 avg pace

Half Marathon today in Philly.  It was cold today, about 30 degrees at the start with wind chill in the low 20s,  so I decided to wear tights and a cold gear top.  Wind was about 8mph from the north with gusts up to 15.

The race went very well and my splits were pretty consistent given the wind and the one large hill around mile 8.  I got a little side cramp around 7 miles while running into the wind so I struggled a bit up the hill and for a bit afterwards.  The cramp went away as we hit the downhill and I picked up the pace a bit for miles 9-13 when we hit the turnaround and we had a bit of a tailwind. 

As the early miles felt good at the pace I was running, I decided to go for sub-1:23 which is the half marathon qualifying standard for my age to bypass the lottery process for NYC Mararthon.  I had fallen off pace slighly after the cramp/hill mile, but picking up the pace for the final 4-5 miles got me under 1:23.  It was a PR by about a minute that I ran about 4.5 years ago on a flatter course and I my time on this course last year was 1:27:09, so this one felt really good today.

Splits per my watch were (first two miles are always off/too fast due to running downtown near the skyscrapers):

6:08, 5:52, 6:12, 6:11, 6:19, 6:20, 6:18, 6:38, 6:16, 6:10, 6:09, 6:15, 6:11, 6:05 (final .1)

I am right where I want to be 3 weeks before Boston (shooting for sub 2:55).

8 miles, 8:20 avg pace

10 miles, 7:30 avg pace

6 miles, 10:00 avg pace

10k tomorrow in new orleans

Great morning for a race in New Orleans, about 60 degrees at the start and little wind. I wanted to run this sub 6:00 pace and got just under that pace, but my pacing was a little too quick during the first 5k and hung on my best for the final 5k.

Mile splits were 5:48, 5:52, 5:55, 6:00, 6:01, 6:01, 5:57 estimate for final .2.

This one felt really good as it was a significant improvement since the 10k PR in Phoenix in early February. The speedwork has clearly paid off. Going to let loose a bit today post run in NOLA then two weeks of easy running before Boston.

18 miles this morning in New Orleans before our flight home. 7:44 avg pace.

7 miles, 7:37 avg pace

5 miles, 8:28 avg pace

2 mile w/u

3 MP miles @ 6:35 pace

1 mile c/d

Took two days off since my right knee has been sore.

8 miles in 57:20

2 mile w/u

2 mile @ 6:35

1 mile @ 6:35

2 mile @ 6:35

1 mile c/d

7 miles in 50:30

3 mile w/u

3 miles @ 6:31 pace

1 mile c/d

4 miles, 8:30 avg pace

5.25 miles along the newton hills, 9:15 avg pace

Conditions were BRUTAL! Last week, I was shooting for 2:55, but given the forecast leading up (cold/pouring rain/strong headwind), I dialed that back to an a goal of sub 3 and a b goal of getting into next year's race.

I was running with a close friend today and it was his 10 consecutive so was fortunate to tap into his wisdom of the course/conditions. We started off the first 5k conservative. I pushed the pace a bit for the next 10k and wasnt feeling great at the 10 mile point.

Around that time, my shoes got so water logged that the inside soles came unglued and were bunching up under the arch or my right foot. I had to stop around mile 11 to fix then had to stop again right accross from the Wellesley scream tunnell sitting on a guard rail to rip the sole out. Around mile 14, the same thing happened to my left shoe so had to stop to rip that out. Ran without soles for the final 12 miles, but actually made the shoes feel much lighter.

I faired well through the first 2 newton hills, scaling the pace back a bit, but started feeling pretty bad after the 3rd hill. I fought my best through heartbreak than put in a quick mile or two through BC and entering Brookline. I was feeling really nad through the next few miles and realized 3:05 was going to be out for today. Once I got over the hill by the Citgo sign, I pushed the pace the best that i could or the final mile. I turned onto Boylston and tried to surge for the final .2-.3, my calves/hamstrings started locking up during the final 100 meters but i fought through the pain to finish.

Hopefully the BQ - 4:24 is enough to get in for next year as I dont want to think about running another marathon until Chicago this October.

Mile splits per my watch were: 7:15,6:53,6:53,6:40,6:49,6:36,6:41,6:50,6:46,6:51,6:57,6:47,7:18,6:51,7:37,6:41,7:15,7:15,7:02,7:11,7:33,6:55,7:08,7:19,7:30,7:36,6:50 (final .2).

3 miles in 29 minutes

5 miles in 36:30

8 miles, 7:21 avg pace. My feet have been bothering me since Boston and postrun today, it hurts to bear weight on my right footand I have swelling around the 3rd/4th metatarsal. I'm going to shut things down for a few weeks and have scheduled a doctors appointment

7 miles, 7:12 avg pace

3 miles, 8:00 avg pace

6 miles in 42 minutes

2 mile w/u

3.5 miles @ 6:18 pace

.5 mile c/d

6 miles in 43:30 with 3.5 @ 6:49 pace. Foot is feeling much better.

4 miles, 7:40 avg pace

5 miles, 7:41 avg pace

7 miles in 49 minutes

2 mile w/u

4 miles @ 6:11 pace

1 mile c/d

10 miles, 7:24 avg pace

6 miles, 7:40 avg pace

6 miles in 43:20

1.5 mile w/u

4 miles @ 6:49 pace

.5 mile c/d

5 miles in 45 minutes

6 miles, 7:25 avg pace

8 miles, 8:21 avg pace

6 mile run in Salt Lake City. 8:02 avg pace, lungs were burning a bit the whole run as I am not used to the altitude.

9 miles, 8:17 avg pace

4 miles, 8:20 avg pace

3 miles in 27 minutes

4 miles in 32 minutes

4 miles in 32 minutes

Ran a 5k with my 6 yr old son Russell this morning. His first 5k, i was very proud of him today to finish. Miles were 14, 18, 22. A bit too much distance wise for him today but he held in there.

6 miles, 7:21 avg pace

6 miles, 7:36 avg pace

6 miles, 7:53 avg pace

6 miles in 48 minutes

6 miles in 43:15. I am planning to run a very hilly 5 mile race on saturday so ran a 5k simulation today to get a sense of my fitness since my training has been very limited since boston.

2 mile w/u

6:36, 6:27, 6:01

1 mile c/d

I ran the same race last year in just under 35 minutes so figure I can do slightly better this year if i dont red line it too much on the 2 huge climbs.

5 miles in 40 minutes

7 miles in 50:30

2 mile w/u

4 miles @ 6:35 pace

1 mile c/d

5 miles, 8:55 avg pace

8 miles in 1 hour with 3.5 MP miles (6:53 pace).

16.25 miles, 7:26 avg pace

6 miles in 48 minutes with one 400 in 80 seconds and one mile in 5:43 on the track. Tried to gauge fitness a bit today after being injured most of the summer.

Took the first 400 of the mile trial way too fast (70 seconds) and paid the price.

6 miles, 8:58 pace

5 miles, 8:01 avg pace

7 miles in 51 minutes.

2 mile w/u

4 miles @ 6:35 pace

1 mile c/d

6 miles, 8:22 avg pace

15 miles in 1:53:45 (7:35 avg pace)

7.5 easy miles in a little under an hour

Strava SRT East Ghost Race 8k in 32:55

2.5 mile c/d

Track intervals this morning at Franklin Field.  8 total miles in 1 hour.

2 mile w/u

5 x 1000 with 3 minute recoveries (3:45, 3:42, 3:39, 3:47, 3:40)

c/d to round out 8 miles

7 miles, 8:41 avg pace

8 miles, 7:45 avg pace with 10 strides

7 miles, 8:15 avg pace

5k in my neighborhood this morning. Very fast field this year compared to prior years.

I thought I would be able to run around 19:30 going into the race so was pretty close to my estimate.

14 miles, 7:36 avg pace

6 miles, 7:45 avg pace

8 miles in 56:38

2 mile w/u

2 miles @ 6:35 pace

2 miles @ 6:31 pace

1 mile @ 6:27 pace

1 mile c/d

8 miles, 8:43 avg pace

7 miles in 50:15 with 3.25 MP miles (6:49 pace) and .25 VO2 max (5:35 pace)

5 miles in 45 minutes

8 miles in 60 minutes

Track workout today (10x400). The 400 splits were:

80,82,82,82,85,82,85,85,82,77

11.5 easy miles

4 miles, 8:40 avg pace

8 miles in 56 minutes.

2 mile w/u

5 miles @ 6:31 pace

1 mile c/d

6 miles, 7:32 avg pace

8 miles in 55:15

2 mile w/u

4 x 1 mile w/ .5 mile recoveries

Mile intervals were 6:00, 5:56, 5:52, 5:48. 4 minutes for each recovery.

4 miles, 8:45 avg pace

8 miles, 7:46 avg pace

8 miles in 56:30

2 mile w/u

2.5 miles @ 6:31 pace

2.5 miles @ 6:27 pace

1 mile c/d

14.25 miles including the Philadelphia Half Marathon in 1:32:28. I got the bib at 6:15 this morning and did not intend to run it fast-ish given the hard workout on Friday but was feeling good after 4-5 miles so picked up the pace a bit on the send half.

Mile splits were: 7:22, 7:21, 7:08, 7:14, 7:14, 7:17, 6:45, 7:02, 6:52, 7:03, 6:59, 6:31, 6:39

8 miles, 8:41 avg pace

8.25 miles, 7:57 avg pace. Feels like 0 degrees in Hickory Hills, PA this morning.

6 miles, 10:07 avg pace

8 miles, 6:57 avg pace

12 miles, 7:27 avg pace

6 x 800 at the track today. Legs felt dead and the workout was a srtuggle.

2 mile w/u

6 x 800 with 400 recoveries (2:58,2:59,3:02,3:02,3:03,3:03)

1.5 mile c/d

6 miles, 7:55 avg pace

8 miles in 55:42

2 mile w/u

3 miles @ 6:27 pace

2 miles @ 6:22 pace

1 mile c/d

6 miles, 8:50 avg pace

14 miles in 1:44:16

8:00,7:33,7:16,7:04,7:52,6:54,7:49,6:57,7:02,7:31,6:47,7:51,6:45,8:55

Track workout today (8 x 800). This went much better than last week as my legs felt much better. Splits for the 800s were:

2:53,2:58,2:56,2:57,2:59,2:58,3:00,2:58

7 miles, 8:45 avg pace

5.5 miles in 41 minutes

8 miles in 55:30

2 mile w/u

5 miles @ 6:22 pace

1 mile c/d

7.25 miles, 8:30 avg pace

13.1 miles, 7:35 avg pace, 734 ft of elevation gains

8 x 800 today same as last tuesday but a little faster

2:53,2:54,2:54,2:54,2:54,2:54,2:53,2:47

7.75 miles, 8:30 avg pace

7 miles, 7:04 avg pace

8 miles in 56:15

5 miles, 8:21 avg pace

15 miles in 1:47:50 on the treadmill

5 mile w/u

9 @ 6:40 pace

1 mile c/d

9 miles in 59:30

2 mile w/u

5.25 @ 6:22 pace

.5 @ 6:00 pace

.25 @ 6:22 pace

Pretty reckless today after the hard effort on Sunday.

5 miles, 8:35 avg pace

9 miles, 8:13 avg pace

8 miles, 7:40 avg pace, including 12x100 sgrides between 5:42-5:30/mile pace

9 miles, 8:20 avg pace

17.5 miles in Tyler State Park including 5.3 mile race around one of the hillier loops.

8 miles pre-race, 8:00 avg pace

5.3 mile race in 32:43 (3rd place overall)

4.2 miles post-race, 8:10 avg pace

The race went well, I possibly could have placed 2nd had I not run 8 miles before the race, but 1st won by a large margin.

10 miles, 7:38 avg pace

8.75 miles in 59:00

2 mile w/u

6 miles @ 6:18 pace

1 mile c/d