Halloween

Worked for about 5 1/2 hours.  Halloween in BH is pretty busy.  I did however try on a hat that one of the state's future star runners wanted me to try.  He's in 5th grade but beating most of the 8th graders.

Easy run

9.06 miles, 1:04:55, first 7.5 with Andrew.  He's headed to NYC marathon this weekend.  Good luck.

7:39
7:29
7:16
7:12
7:11
7:20
7:22
6:36
6:23
:21

Easy run

7.5 miles, 48:58, treadmill.  Spent about half hour fixing the treadmill.   Smooth as butter now.  Brought it down to 5:00 pace a little bit to make sure it was good at all speeds.  Treadmill really helps keep my legs feeling good since its softer and I can run slightly uphill to keep the pounding down.  legs feel good, but the last week of running outside made my knees ache a little.

Trying to get most of my mileage for week out of the way early this week so I can rest near the end of the week for race in Boston.

New shoes

Got a pair of sketchers go run 5, and meb razors.  Legs really needed the new shoes.

And no I do not shave my legs.

21 days and counting until Masters running starts

Alright, 21 days and 3 races to go before I turn into a master's runner.  The comeback, the training I did all year was for this.

So I've got the USATFNE open X-C 10-k this coming weekend.  Feel pretty confident I can run sub 34 after the workout I did today as long as course is fairly dry.  Then a local 4-miler the week after, and finally the last race of the sub5 series the week after with a 3 miler.  Main goal is to break 15:30, but after today's workout I may be able to get closer to 15:15.

Just saw US MASTERS 15-k champ results.  Top guy was 46 something.  That's fast.  I couldn't run that when I was young so he can have it.  But second place didn't break 50 minutes and I should be able to do that soon.

Full schedule for 2018 isn't out yet, but I may try to get to a US masters only race in between going to the open US champs.

Main open races I want to do are 10-mile, 20-k 25-k, marathon and 50-k next year.  Since the half marathon and 15-k are sandwiched around 25-k, those are out.  But there usually are  a masters only 15-k and half marathon race. so I'll hit those up if I can.  I don't think I have any interest running more than 50-k, although maybe I'll get the bug and want to try the 50-miler.

And lastly I think even if US xc championship doesn't happen in December, I'll probably drop down to half marathon in Millinocket.  Rather work on 10-k to 25-k distances right now and save the longer training for 50-k for January- March.  Always wanted to run another 5 miles after running 26.2 miles, haha.  As long as the weather is cool, I should be ok.  My only issues I've ever had in the 15 marathon's I've done have been in hot weather.  Boston 2005 I ran 2:47 in heat, Chicago 2007 I ran 2:41 in really hot and humid weather, and then MDI this year would be my third slowest marathon and it wasn't hot, 60 degrees, but it was 90+% humidity that killed me.  Cannot imagine it will be hot in NY at the beginning of March.  Hoping at least.

Workout

Changed it up some.

2.2 warmup, 13:12

3.08 miles, 16:20

2 minutes easy.

3.08 miles, 16:16

2 minutes easy

1.4 miles, 7:09

2 minutes easy

2.2 miles cooldown, 13:41

12.8 total

Easy run

About 12-k on golf course.  Four loops and a little more.

6:30
6:26
6:09
6:22
6:09
6:13
6:07
3:01
46:59 total.

Halloween 5-k

No warmup, other than jogging around the start area a few minutes prior to start.  Ran in light trainers.

Went out and ran with Erik Kickerbocker.  Finished in 17:50.  Splits of 5:43, 5:54, 5:37, 38 seconds.  Nice work Erik, coming off a 2:57 at MDI Marathon a couple of weeks ago.  40 years old, he'll do well with masters running.

2+ easy with Erik and Chris Holt after.  25-k workout tonight on golf course.  Beautiful weather. 

Tonight's workout after I warm up.  Ya, I probably will just do a bookend workout.  6 minutes hard, 8x3:00 hard, 6:00 hard, then 3x60 seconds hard.  Ordered my new spikes, Nike Zoom Forever x-c, 5.3 oz..  Probably won't need them for Franklin Park unless it's not dry.  Other than races over 25-k, I'm racing everything in the lightest shoes I can find.

Easy run

6 miles carriage roads, 37:11.

6:03
6:41
6:10
6:14
6:10
5:50

Halloween 5-k in morning.  Just going to run about 6:00 pace on costume, then long run with workout later in day.

More X-C

So looks like instead of 8-k in old town on November 5th, I'll be headed to Franklin Park for New England xc championship.  I'll have to sit back and watch masters race, since I won't be 40 for another 15 days, but I'll get a good look at top NE masters and race all the young guys in the open 10-k.

The four times I ran this event were in 2000, 2001, 2002, and 2003.

Ran 35:03, 33:19, 34:28 which isn't very good.  In 2003 I managed a good time of 32:22.  Right about this same time I ran a 5-k in 15:54, a 1:13:22 half marathon, so I'm about in the same fitness now I think, except I'm much stronger.  Sub 34 will be ok whatever the weather, sub 33 I'll be very happy, and if course is dry and fast and I can get close to my pr for the course I should be ready to do well at Lexington.

I think I'll go out near the back, and try and maintain my pace through the race instead of going out in 4:40 like I used to.  It's such an wide open course, there really is no reason to go out nuts when there are plenty of places to pass.  I really like the wilderness section of the course.  It's slightly uphill going into it and slightly downhill coming out.  Three times through the wilderness for the 10-k, which gets a little old and my main goal is not to get lapped.  With two times up Bear cage hill, once in the final half mile, that should help me out.  Plus the final 100 meters is slightly uphill on the grass which should help against the young speedsters during final kick.  Mainly it will be a recon mission to watch the masters race, although my teammates for nationals will be watching my race with a cold beverage in hand while I suffer against the young guys.

For the most part it's going to be fun racing with a team again.  That should at least keep me from completely dying when I start to hurt.

Looking back at my college times I never ran well on the 8-k course.  1999 I ran 28:27.  Probably ran low 26 or high 25 somewhere in the 2002-2003 period when it was dry.  But's I don't think it was actually 8-k either.

Of course franklin park can either be dry and super fast or snow, muddy and slow.

Be a good tuneup for nationals.  Got to order some spikes now.

Easy run

First 6.2 on treadmill.  Fixed the electrical issue, now it sounds like it's going to fall apart.  Kept it up at 1.5 to 4.0% incline so it wasn't so loud.  So 650+ feet of elevation gain.  42:14.

Ran .6 miles home after, then went to my massage.

X-C

Well I hope we send a team because I'm actually getting kind of excited for the X-C race.  Although running a marathon with Evan would be fun since other than Chicago 2007 in some major heat and humidity we never raced a marathon in the cold together, I kind of would like to race the 10-k x-c race against some fast masters guys.  I will however have to pick up a pair of x-c spikes.  Something I haven't had for many years, but I do love the feel of spikes.

One year I went out to California for US nationals, 2001 I think.  Ran  36:36 for 10-k.  Slow as crap, but it was in a hurricane, and I remember putting in 1 inch spikes for the only time in my life and those didn't help much.  Rain, and ice pellets during race with the wind made for an interesting race.

Think I ran US x-c champs in 2003 too in NC.  Hilly course, but I ran much better, 33:47 and that was only good for 98th place.  Winning time wasn't under 30, so tough course, Alan Webb and Daniel Lincoln led the way I think.  5-k loop.

I'm pretty sure I can run faster than 33:47 on Lexington course.  And in masters race I should do much better, I hope.

Will have to do a couple workouts on local golf course in the next few weeks.

Planned workouts

Alright,  the much anticipated workouts up to Dec. 1st.

Oct. 28th-  5-k in costume easy, see picture below.  Long run PM: 18-20 miles with tempo element.

Oct. 30th- workout up Cadillac mnt.  5x3,2 minute pieces.

Nov. 2nd- lactate ladder workout, very fast intervals ranging from 30 seconds to 2 minutes.  Double rests.

Nov. 5th- 8-k race, goal 26:30.

Nov. 9th-  long run 18-20 with 7 to 1 minute pieces.

Nov. 12th- 4-miler race, sub 21:30

Nov. 15th- 5x.56 miles Vvo2max pace.

Nov. 19th- 3-mile race, goal sub 15:30.

Nov. 23rd- 18-20 miles tempo, mile repeats at end at 5-k pace.

Nov. 27th- bookends, 1.12, 6-8x.56, 1.12

Dec. 1st- hill workout TBD.

Easy run

8.15 miles, 58:30,  half on single track trails half on golf course.  Legs are pretty sore from hill workout yesterday.  Very good sign.  Means once they rest they'll be stronger and faster.

Shoes which already weigh 14oz were good and heavy by end of this run.  Wind, rain, warm temps., it was nice.

Probably one of last run in these shoes.  Have over 600 miles on them and toes are poking out sides.  They definitely have very little bounce left to them.  Got two new pairs.

Kept it nice and easy, legs needed it, splits of
7:22
7:08
7:11
7:37
7:24
7:01
6:57
6:52
:54

Rain

I know I'm into this running thing when I look out window and it looks like a wall of water and wind and I'm excited. 

Looks like if Dirigo masters guys send a team to Lexington, KY for US club masters x-c 10-k I'll be going.  Means I'll skip out on Millinocket marathon.

I've always kind of sucked until I started running marathons, then the strength kicked in.  I think the last x-c races I did were with Zap at 2006 winter nationals.  Saturday I did 4-k so Zap would have enough for team scoring.  I remember going out as hard as I could first 400 and was in top 5 last people.  It was 2-k loops.  By 1-k I started passing hoards of people and it was like that until finish.  Another k and I think I could have gotten top 25.  Ended up running 12:13 and finished 38th.  Because no other teams were entered we won gold for team championship.  So I guess I can say I'm a part of a national championship team, haha. 

The next day I got up for the race I was there to do.  The 12-k.  It was cold and started snowing.  Again the same 2-k loops.  Again I went out pretty hard like x-c races do and was near the back after first loop.  Then I started passing lots of people.  Ended up finishing 52nd in 39:00.  Still my fastest 12-k ever.  I couldn't convince all the mile and 3-k guys who ran 4-k the day before to run the 12k, haha.

But before running marathons I went to a bunch of us national xc races and ran terrible.  I think I even ran 36-37 minutes one year for 10-k. 

I'll need to get a couple xc specific workouts in on golf course to be ready.  Like to be top 25 which means sub 34 minutes most likely.  If I can go sub 33, I might squeeze into top 10.  Mostly I'd be running for team and get a look at the guys I'll be up against in 2018.  Definitely less worried at distances over 10-k on road, but I like to know my competition and I don't mind running shorter stuff and getting my butt kicked. 

Speaking of, I believe Jim Johnson turns 40 about when I do.  New England will be well represented next year if he decides to do some masters stuff.  He can easily kick my butt in most distances especially if there is mud, hills, or snow involved.  Put us on a flat marathon course, maybe I have a chance.   I'm still tired from the 20+ mile snowshoe run he took me on 5 years ago with Kevin Tilton.  We were eating snow to stay hydrated. 

Workout

With the weather going to be pretty terrible tomorrow I decided to do the workout today even though my legs were still a little sore from Plyos on Sunday.

2.5 mile warmup, 15:14

2.24 miles progressive tempo, 8 of my loops.  12:03
splits of
1:29.4- too fast.
1:32.5
1:30.7
1:31.4
1:30.4
1:30.2
1:29.3
1:28.8

3 minute easy,  .37 miles

Then 8 x camel humps.

3:00, .49 miles
60 seconds rest, .11
3:00, .55 miles
60 seconds rest, .11
3:00, .50 miles
60 seconds rest, 10
3:00, .55 miles
60 seconds rst, .12
3:00, .51 miles,
60 seconds rest, .09
3:00, .56 miles
60 seconds rest, .11
3:00, .50
60 seconds rest, .11
3:00, .56 miles

626 feet of gain about.  The first way the hill is a little longer going up and and you gain about 130 feet, then drop 60 feet.  After 60 seconds easy I'd runup the 60 foot side and down the 130 foot side.  Legs were just starting to feel it by the end.

About 5 miles total,, 31:22.
2.2 mile cool down, 13:46

About 11.94 miles total

Easy run

8.6 miles outside, 56:41.  Legs were really sore from plyometrics session last night so I ran half on pavement, half on single track trails and grass.  Beautiful out.

Easy run tomorrow evening.  Wednesday I plan on doing 12 minutes progressive tempo effort to start, then 9x 3:00 camel humps.  Essentially a hill you run up one side, down the other, take a short break and go back up and over the other way.  That way you get two types of uphills, and two types of downhills you're working with.  I'm going to try and do this on the carriage roads so it's softer.

Probably get a lot more outside running in until the treadmill here gets fixed.  I guess someone was on it today and it started shooting sparks everywhere.  Then it wouldn't turn back on.  I may just get a membership over at neighborhood house in Northeast.  it's only $30 a month for the winter and they are open until 10pm,  It's 10 miles over there, but the treadmills go sub 4:00 pace, so I could get some real work in.

Legs

Legs are already good and sore after the plyometrics session.  I think that was a way better option than doing an easy run.  Get my power up.  Flights to 50-k in March are only about $200, so I'm definitely going to this.  5-k loop course, nice and boring, just like I like.  Once November comes around I'll get my USATF membership for next year and sign up for race.

Plyo session

Was going to do a short run, but I decided to stack wood and do a plyometics session. 

5-k race

Did the Black Bear 5-k this morning.  Goal was 16:30. 

Warmed up about 2.2 miles.  Legs felt really good.

Started off easy and Erik and some other guy were way out front at mile, they went through under 4:50.

I caught the other guy after the mile and stayed around 5-8 seconds behind Erik through about 2.  Then he got a few more seconds on me in last mile.  Think he finished in 15:55 and I was 16:08.  My fastest 5-k since 2011 or 2012.  Not a hard course, but not fast by any means.  One week out from the marathon, I'm very happy with that.  Ran a much more even race today than I have been.  Goes to show I am in way better shape than he 2:37:57 marathon I ran last week.  Weather today was just about perfect.  Course on my GPS said 3.2 miles, so it was a good 5-k.

3+ cool down and some barefoot strides on fake grass after.

Easy run

5 miles, 30:58, treadmill.  Pickups every half mile. 

Race tomorrow to see how legs are. 

2018 races

February 4th-  Midwinter 10-miler.  Cape Elizabeth, Maine.
March 4th- US 50-k champs, Long Island, New York.
April 29th- US masters 10-k champs, Dedham, MA.
May 6th- US Half marathon champs, Pittsburg, PA.
May 12th- US 25-k champs, GrandRapids MI

May have to choose between half and 25-k.  Not sure if I can run both with work, or if I want to run both a week apart.  I've run the 25-k and it's a great course, plus it gives me a week between the 10-k off.  Plus I really hate half marathons, not sure why.

October 7th- US 10-mile champs, Minn.
December 2nd-  US marathon champs, Cal international.(fast course).

If US mountain running champs is in North Conway I'll do that too.  That's a brutally fun race to do up and down a ski mountain.  Last time I did it I had run a marathon the week before and I think I finished 12th, behind Jim Johnson, and Kevin Tilton, but because I didn't have a USATF membership at the time I'm not in the results.  All I remember is my legs were pretty sore from running Grandma's marathon a week before and the downhills on the trail were brutal.  Hopefully the event is in New England.  Some great masters mountain guys, and it should be a good race.

Luckily almost everything is early year and late year, Summer months is pretty hard to get away with it being so busy in Bar Harbor.

The only thing that kind of sucks is 1/2 marathon, 25-k and 15-k are all within 3 weeks.  I'd love to do all of them, although I really hate the 15-k course, and its usually hot, but I think I'll have to choose one of these, and I really love the 25-k distance, and that course.  I actually roomed with Fernando Cabada the year he broke the US record in 2006, 1:14:21.  That was awesome.  I ran  1:23:05 and got 35th place, so great competition.  Cabada said told me he would break the record the night before.  He kicked ass.

Easy run

4.4 miles, 29:59, treadmill.  No pickups.

Ended up with about 57 miles for the week.  Of course most of those were on Sunday, but I needed the rest.

Light workout

3-k warm-up,

4x1-k with 1/2-k easy between.

Nothing crazy fast, just something to get the legs moving again.

Went 3:23, 3:21, 3:19, and 3:17.  Felt pretty easy.

3.5-k cool down. 

12-k,  44:40 total, about 6:00 pace for whole thing.

Scheduled a massage next week to get my backed worked on.  It's gotten a little better.  It doesn't hurt to breath anymore, but still feel it a little running if I twist at all.  Weird injury.

5-k this weekend.  Ya, not sure how that will go.  I have not run this course, but it doesn't look super hilly.  Should be at least 1-2 good runners there at least.  Goal is top 3 and try and be under 16:30.  Not going to do anything nuts in first mile, just try and hang with leaders as long as I can, and then try not to fall apart.

Next weeks 5-k is much hillier and although my legs should be more recovered, I've always had a tough time breaking 17 minutes on the course, so if I can do that I'll be happy.

8-k the week after that has some hills, but isn't super slow.  I've run 26:08 on the course, when I wasn't super fit, so I'm hoping I can run 26:30 or so now.

After that I get a couple of weeks off and will run the Brewer Turkey Trot 3-miler which on a pretty pancake course, although the wind is usually an issue.  Like to be around 15:30-15:45 for that.

Then it's 3 weeks of training before the Millinocket marathon where I have no major goals other than run with lead group as long as I can.

I've got some good workouts planned between now and then which should keep my fitness pretty good.  The marathon last weekend once I recover should boost my fitness a bit.

Day is starting well

Got some sleep once I got back from court.  First night off got called in at about 2am to do a DRE.  Hopefully I can get some sleep today.

Workout this evening.  Not sure what I'll do yet, but it will be pretty short, probably quick though.

Easy run

Worked overnight,  had a few hours before some hearings, so went for run, knowing I probably wouldn't get to bed until afternoon and probably wouldn't feel like it later.

5.3 miles, outside,  felt fine, kind of like sleep running. 

My 10:30 hearing got withdrawn once I got to ellsworth,  my 11:00 got continued, and my 11:30 was a go, which was actually a relief to actually do something, although I essentially sat in ellsworth for an hour wishing I had a bed.

Got in bed by 2pm, woke up at 6pm.  Glad I got run out of way.

Easy run

4 miles,  25:21, treadmill.  Pickups every half mile.  Back didn't hurt while running.  Kept it at 1.5% incline to keep the pounding down.  Felt amazing since it was about 40 degrees outside and all the bay doors were open.  Where was this weather sunday. 

Back pain

Damn back doesn't seem to want to loosen up with the stretches I know, so I'm going to have to go get a massage and see if that helps.  The good thing is it doesn't hurt much to run.  Really weird, dead center on my spine.  Weirdest thing is the loud pop while I was running the marathon.  Have no idea what would cause that.

Guess I'm getting old, haha.  But I've never not finished a race I started, even when I probably should have dropped out.  Stupid or stubborn, who knows.  Probably why I think 50-k is the most I ever want to race.  I think I could do some real damage to myself if I started playing with 50+ mile races.

8 weeks until Millinocket marathon.  My buddy Evan who won Black Bear marathon in June and was 4th at Maine Marathon is running, so I'm just going to try and run with him as long as I can.  PJ who won Sugarloaf marathon this May might do it, or at least the half, so could be nice group up front.  The one sure thing for this marathon is it's going to be cold.  Usually don't do this many marathons in a year, but need to get the feeling back of racing that long so I'll be ready to roll next year when I run against top masters guys at US 50-k Champs and US marathon champs.

The US champs races I'm going to try and get to next year are,

20-k, 1/2 marathon, 25-k, marathon, and 50-k.

Like to run 1:08 for 20-k(pretty flat),

1:11 for half, think it's fairly flat, so may have to slow goal down a bit.

1:27 for 25-k(pretty flat),

2:28 for marathon(it's downhill), 

And finish 50-k(figure since I've never raced this far that's the best goal.)

The sometimes there are separate masters events , and I may go to some, but I'd rather run the open ones that still have masters divisions.  I've run the 20-k, and 25-k courses before and they are awesome races.

Full schedule for 2018 isn't out yet, so it depends some on when the races are, but I realize I'll have to travel to at least California for one of these races.  I'd like to run at Masters indoor and outdoor champs, and X-C. 

It's a lot of races, but I don't plan on racing much locally next year other than Midwinter 10-miler.

They have all kinds of events over 50-k, but I'm good with that crazy shit.  As it is, the 50-k is on a 5-k loop course.  although I kind of like that.

Easy run

3.1 miles, 20:57, treadmill.  Legs felt good.  My back where it popped yesterday is really sore still.  Cannot seem to get it to loosen up.  Not sure what caused that while I was running. 

Some easy running most of the week, a 20 minute workout Thursday evening.

Marathon 2

Warmed up well,  was ready to go. 

I went right out well, but didn't go nuts.  Bryan went out pretty close to 5:10, so after about 400 meters I decided to run my own race.  I ran nice and even and stayed in the 5:30-5:45 range and got to 1/2 marathon perfectly at my goal of 1:14:32, felt great and was ready to bring it down to 1:13 for the second half.  Took off and brought the pace down for a few miles. 

It was only about 60 degrees, but the humidity took its toll and I had to stop about 10 times to stretch from cramping which I never have had to do.  Still for stopping a couple time every mile from Somesville to mile 25 I still was clicking off sub 7:00's.   Definitely an electrolyte issue because once I got 3 cups of Gatorade it me I was fine and ran the last mile back at what I was at halfway.  I thought I did well taking water just about every 2 miles and got 4 Gu's in me, but I guess after having to ring my hat out with sweat I should have realized I needed some more electrolytes.  Oh, well, I still ran respectable, but a 1:23 second half was ugly.  My fastest marathon in humid weather, so that was a plus.

Luckily third place was far enough back that I didn't have to worry.  Bryan ran a great race and was hammering the first half.  Barely could keep him in sight.

The other thing that happened which was interesting was right at 20-k dead center in my middle of my back popped.  Hurt like a bitch to breath, but didn't slow me down.  Even now it hurts to breath or move much.  Legs feel great. 

Hats off to Bryan for a great race.  I really thought I'd be able to catch him the second half and make it a race, but by 18 miles I was stopping every half mile to stretch and really pissed off. 

Next up, Black bear 5-k next weekend with some good competition.  Local 5-k in Bar Harbor the week after.  8-k the week after with some good comp.  And a 3 mile race near Thanksgiving that will have a good field.  I'd like to be fully recovered and ready to roll for 3 miler.

Marathon

I'll post more later, got to head to work.

Not my day,  first half comfy in 1:14:30ish,  had to stop couple times a mile last 10-k and stretch.  Electro light issues.  Struggled in sub 2:38 for second place.

Final Countdown

Got a good nap in.  Weather looking decent for tomorrow.  High 50's, humid, and wind shouldn't be too bad.  As long as it's not too windy we are going out in at at least 1:14.  Not going to mess around with the top guys and let them jog the first half marathon.  1:14 isn't fast for a flat course, but over the first half of this course, it's solid.

Been studying all my prior splits on the course.

2004 before I'd ever run a marathon I ran the whole course in January in sub 10 degree weather in 2:42.  Gary gave me water along the way.  Got all the splits for that.

Then in April I ran the course again in 2:39.  Got all the splits for that.

2004 I raced MDI for the first time, 2:33.  I knew what I was in for and had gone out in 2002 and 2003 and gotten all the splits for the top 5 guys, mile splits and 5-k splits.  I got all my splits for that run.

Sometime in 2005 I ran the course with Gary in reverse, from Southwest Harbor to Bar Harbor.  We ran about 3 hours, but its way harder that way.  He always talked about switching directions, glad he never did it, that course would be brutal.

2005 race I ran 2:32 on a really windy day.  I remember my winter hat getting blow off my head at about mile 3.  It was a rough day.  Got my splits for that, everything is slow the first 10-k because of the wind, but then I was able to pick it up.

I know the dips, and turns, where I can go, and when to rest.  My advantage, hopefully it helps.

Lastly know your competition.

Nothing left to do but try to sleep tonight some, then get my mind in the right place to race Morseman.  he runs a lot of marathons and is strong, but this course is not easy.  he ran a flat marathon two weeks ago in 2:32 after going out in 1:11, so 1:14 through half of this course should be good.  It's going to be a fight.  In 2011 we finished 29th and 30th at Grandma's marathon about 16 seconds apart and going back and forth the whole race.  He got to 10-k first, I got to half marathon first, I got to 20 miles first and then he finished first. Luckily in my defense I had a bad injury through May and early June and went into that race not well prepared.  Still ran 2:26 after going out just under 1:10, and with a bad hamstring injury that almost kept me from running Cabot Trail relay the month before.

Easy run

5-miles, 34:48.  Treadmill.

Strides outside in flats after.

Time for some lunch, epsom salt bath, and a nap.

30 hours

Well I slept from about 3am-9am yesterday.  Took a few hour nap in afternoon, then slept from about 8pm to midnight tonight.

When you're used to working overnights, the nights off usually are broken up with a couple of sleep sessions.

But, I feel rested sleep wise, and my legs are ready to go.

Number pickup

Ready to roll.

Easy run

7 miles, 48:11, treadmill.  HR stayed between 126-132 bpm.  Nice.

Strides outside after in flats.

56 hours and counting

Broke out the old PS2, Madden 2008.  Helps keep my mind off the race.  Almost time.

Easy run

8.75 miles, 59:29 as flat as we could find around here.  Kephart and I went out Schooner Head road to park toll station, banked a right onto the loop road and then cu back to Schooner head road on a flat trail.  Loop around the less busy street is Bar Harbor once we got back into town.

Did a pretty good job keeping pace easy.

6:57
7:01
6:51
6:50
6:52
6:35
6:41
6:33
5:05 for last .75 miles.

Strides in my flats after.

78 hours to go.

Just over three days to go.  I'll be well rested.  Today I've got a flat, easy 8.5 miles planned with Kephart when I wake up this afternoon.  I'll throw on the flats, and do some strides.

Tomorrow I'll do an easy 7.5 miles, some strides.

Saturday my usual 5 miles on treadmill at 7:00 pace, some strides outside after.

Damn, it's hard to believe I did it.  I came back.  Win, lose, I know I'll finish well.  I'm not afraid to make decisions in the race and take some risks, but I need to run smart, and use my home course advantage.  Looks like my kind of weather for Sunday.

Final workout

Alright.  Carried my flats for warmup and cooldown so I would have to run slow in my heavy clods nice and slow.

Warmup 2.2 miles, 14:28.

Did a couple of strides in flats, then
3x.56 miles, with easy .28 miles between.

.56,  2:39.65.  Splits, 1.19.5, 1:20.1
.28808 easy, 2.09
.56, 2:38.47, splits, 1:19.25,  1:19.22
.28 easy 2:190
.56, 2:36.39, splits, 1:17.77, 1:18.62
.28 easy, 2:02

No need to do anymore.  Felt smooth, fast. 

2.2 mile cooldown, 15:07

Days getting shorter

By the time I wake up now in the afternoon the sun is already starting to go down.

Looks like I'll be getting in a lot of treadmill running in this winter, as I get ready for Midwinter 10 miler.

Trying to wake up enough to go out and do this final short workout. 

I work overnight and then I get 3 nights off before marathon.

Afternoon marathon course run

Alright went from RA corner, about the 30-k mark to the finish in Southwest Harbor.  Ran easy, but it was sunny and hot.  Hope it cools off for Sunday.

7.65 miles today,  Pretty hilly section of the course.

.41 miles, 2:40, two good hills.
Mile 19-20, 6:22, one good hill.
Mile 20-21, 6:23, one good hill, ran a lot of this in the dirt, traffic was crazy.
Mile 21-22, 6:35, good gradual hill.
Mile 22-23, 6:17, starts down, flat, finishes up.
Mile 23-24, 6:35 a couple good hills with a slight down in the middle.
Mile 24-25, 6:00, this mile I always thought was up, starts slightly up, but mostly flat and down.
Mile 25-26, 6:11, good downhill, slightly up for the end of it.
.24 miles,  1:27, slightly uphill to flat.

Switched to flats after and did a bunch of strides along the last half mile of the marathon course.  Checking out any potholes, cracks, and anything in the road that I can use to my advantage if it comes to a sprint finish.  My golden rule is I don't allow someone who is with me or behind me to beat me in the final mile.  See if I can keep to that if that happens.

If you piece the whole marathon in the three runs I've done the last week on the course I averaged 6:22 pace.  So I should be able to at least run 2:46 for the whole marathon.  Hopefully way faster, but whatever my time is, it is.

Tomorrow evening a short workout, probably 3-5x900 meters quick.  Then I get 80+ hours of rest, which should be plenty to get my legs feeling fresh and hopefully ready to race these guys coming. 

AM bike

20 minutes easy on indoor bike trainer.  Quick cadence. 

Headed out to run last 7.6 miles of MDI course this afternoon.  Nice and easy.

Represent

Well with all the out of state competition coming the singlet for race will be this unless it rains, then this material sticks too much.

Marathon prep run

Got up around 5am.  Felt pretty good for going to sleep after midnight. 

Warmup, 2.1 miles 13:04,  A few strides, not much.

2x1.4 miles.  Goal feel comfortable, faster than goal marathon pace

7:23.11, average pace 5:16, with splits of

1:28.65
1:28.47
1:28.89
1:28.95
1:28.12

That's pretty good pacing.

Ran .28 miles easy, but stopped and spoke with friend for another minute, so about 3 minutes rest.

Second one 7:19.6, 5:13 pace, splits of

1:26.45, had to sprint to run around camper in the parking lot backing up, other than that it was even.
1:28.45
1:28.32
1:28.50
1:27.87

Other than it was humid as heck and pretty slick with all the leaves down these felt easy.  Legs were still tired from Saturdays workout, so I'm pretty happy with these.

I was thinking 7:25-7:30ish.  Before Sugarloaf I did these in 7:31-7:32ish, so I'm in a much better place.

Easy run tomorrow.  Short workout Wednesday Evening, then three days of rest, rest, rest.

2.1 mile cool down, 12:42.

Then its go time. 

Goals on Sunday.

Start fresh and healthy.
Go out smart, especially first 12 miles.
Finish.
Top 3 overall.
Sub 2:30.
Sub 2:28.
Sub 2:27.
Win.

Easy run

5-miles easy on treadmill.  33:59.  Kept it at 7:00 pace other than 3 pickups I did at goal marathon pace.

With the bay doors closed, it was humid and in the low 80's in the gym today.  Hopefully the weather is nice and cold, I'm hoping snow for marathon.  Possible.

Legs felt really good.  Heart rate was up, around 140 for easy parts of run.  High, but just because of the workout yesterday.

Tomorrow I'll be up by 5:30am, Eat, drink do everything I plan on doing this Sunday.  Warmup about 10 minutes, do a few strides, then stand around for about 10 minutes before going into 2-3x1.4 miles at just faster than goal mp pace.  Probably do a longer cooldown before going to jump in the pool for 20-30 minutes of easy pool running.

Getting nervous, excited.

Control

So I could have run a downhill mile race today right in bar harbor.  But I decided to rest the legs.  They are a little tired from yesterday but not bad.

Headed out for am essy jog at 7:00 pace.  No strides today.

Tomorrow morning I'll do my marathon prep run in AM.  2x1.4 miles at about 7:30ish,  just a hair faster than goal mp.

The workout yesterday I did in 2010 before Hyannis.  Found my splits for that.

In 2010 I ran 4:31 for the mile,  about 2:22 pace for the 1/2 miles, and 62 for the quarter mile.  So I'm not too far that.  I'd say with some rest, strides, sleeping well this week, because I have 3 nights off before marathon I should be able to run 5:30-5:45 pace for the marathon.  I'll need to to have any chance at winning.

Workout, boom

2.2 warmup, 12:37.  Fastest I'd ever done this, and I tried to keep it easy.

1-mile,  goal sub 4:40.
Actual, 4:33.1. 

4 minutes easy .56 miles.

4x.56 miles, goal 2:45
Went 2:43.1, 2:44.0, 2:43.8, 2:44.1.
2 minutes easy between, .28 miles.

4 minutes easy, .56 miles.

.28 miles allout.  Goal sub 73
Ran it in 69.5.

2.2 mile cooldown, 13:05.

Legs haven't even rested much, but they feel good.  Time to rest.

Easy recon run

10.2 miles on marathon course, from seal harbor beach to RA corner.  Or about 8.5 mile mark to 30k.

1:04:20,

From seal harbor beach to mile 9,

.54, 3:34,  good hill
6:26,  two good hills
6:18
6:17
6:00, definitely the fastest mile in race.
6:16
6:26,
6:08
6:33,  tough mile I forget about.
6:11
Final .66, 4:05

Switched to racing flats after and did strides from RA corner(30-k), to mount desert campground( about 19.2 mile mark.

Week 19 done, 60.95 miles.  Almost time.

Easy run

6.2 in treadmill, 39:27.  Pickups at marathon pace every mile.

Legs feel really good.

Easy 10 ish  miles on marathon course tomorrow from 8.5 Mike mark to 30-k mark.  Just going to plod, then get a few strides in after.

Legs

Alright,  I must be doing something right because my legs felt really good last night, and today feel great.   Haven't run yet today, probably do a marathon course recon. run later.

Usually right after a workout and the next day my legs have been pretty tired.  Glad I cut run down from 25-k to half marathon last night.

Legs should be good to go for Saturdays quick session.

Goal is allout mile.  Hopefully 4:40 or faster.  5 minutes easy.

Then 5x800 in 2:25-2:30 with minute rests.

3 minutes easy.

Then 400 allout, hopefully 60 seconds or faster.

This should help make goal marathon pace feel easier.

Then it's just resting up, and staying healthy.

A couple of fast guys coming who should be able to run in high 2:20s to low 2:30s. 

My course, I know every inch.  And I can sleep in my own bed, and marathon start is only half mile from my house.

Almost show time.  I'll give it my best shot.

Rough day.  Should have been sleeping today after the overnight.  Ended up up with the dryer guy most of the day trying to fix that.  Slept from 2 in the afternoon until about 5:30.  Trying to wake up now to go for a run.

Workout

I ended up doing half marathon instead of 25-k.  Once I got into the final bit I realized I was having no issues with the pace and why get hurt now.  Plus my legs going in were still really sore from mondays plyo. Session.  Once I got going my legs weren't too sore, but being sors meant they were still recovering and no need to be a hero on a wednesday night.  Treadmill, kept the whole run at 1.5% incline, so just over 1000 of gain.

First 5-k in 18:34,
Second 5-k in 18:03
Third in 17:30
4th in 17:02
Last .66 miles(3:28) picked it up from 5:20 pace to 5:10.

Total was 1:14:37 which is just about what I need to go through halfway in the marathon to have a shot at winning.

Practiced with water and gels.

Heart rate was around 140's first 5-k.  150's for second and third 5-k, low 160's for final 5-k and last bit mid to high 160's.  I usually can race at 170-174 for over an hour, so this showed me I'm pretty fit. 

Just need some rest now.  My 1130 pm shift last night got extended until almost 3am.  My own fault arresting someone right before I'm supposed to get off, so I need some sleep, rest up legs, and should be a heck of a race. 

Easy run

4.75 miles, mostly on marathon course.  Didn't wear a watch, but about 6:00-7:00 pace I imagine.  Felt really good outside.   Legs are really sore from plyometrics yesterday, which I'm happy about  Shock the system.  Those should give me a couple seconds a mile once they are rested.

Now just rest up for 25-k workout tomorrow.

Again plan is 6:00 pace for first 5-k.  After that I'm going to drop each 5-k 10 seconds a mile faster unless I start to feel distressed, then I'll back it down.

Easy run, plyos, uphill strides

7.5 miles on treadmill, 48:46.  Pickups once a mile at goal marathon pace, everything else at 6:40 pace.

Plyometrics after to shock my legs a bit.  About 100 jumps on each foot.

Some 10-12 second  uphill strides outside in racing flats after.

Time to go soak the legs in a little Epsom salt.

Things to do and not to do 2 weeks before a marathon

Two weeks out from a marathon, some people ask me what can you do that will help.

First thing is resting and not running your easy runs too fast.  This is hard to do because the legs are fresher and you just want to hammer your easy runs.  Don't do it.  Run easy, throw some flats on after and a do a few strides.

Strides.  Strides after most runs two weeks out.  Two weeks out I like to do most of these uphill, then the week of the marathon I keep them flat.  I try to keep most of my easy runs the week of flat as well.  If you've already run the hill workouts, then you'll be fine without one week of hills and allow your legs to freshen up.

Shock the system.  The only way to increase fitness the final 2 weeks is to rest and shock the system.

Circuit workouts which combine running with other exercises can shock your system and not tire you out.  There is a minimum amount of running involved and doing some jumping exercises in between can make you really sore and shock your system into better shape.  I'd give yourself at least a week to recover.  Also one fast workout about a week out also does this.

So This Saturday I'll do 1-mile allout, 5x800 at 3-k pace, 400 allout.  This shocks your system, but is not that much running and really helps make marathon pace feel easier.

Plyometrics about 10-14 days out.  I wouldn't recommend this if you haven't done any plyo's, but about 2 weeks out a good last plyo. session to get your muscles sore a bit will help build force, strength and power.

One medium long progressive run about 10-11 days out.  I usually run 15-16 miles.  Starting easy and working down.  Don't force it or you might as well race a half marathon.  You should feel comfy for most of it and then the final few miles just start to feel out of your comfort zone, but still not going all out.  Before Hyannis 2010 where I ran 2:22:22, I ran a hilly 5-k race two weeks out.  Ran just under 16:00.  What most people don't know is I did the 5-k loop 4 times before the race, each loop getting faster.  All toll I had 15.5 miles in finishing fast and feeling confident.

Confidence.  If you have a workout that makes you feel confident, do it.  We'll get into what not to do soon, but don't do a workout you've had issues with in the final 2 weeks.

Things not to do before a marathon.

I don't recommend half marathons in the final 2 weeks.  Racing that distance can really tire you out, plus psychologically, if you don't run well, you leave a lot of things to think about for 2 weeks.

Hills in the final week.  Don't do them.  Stay flat.

No long workouts.  I suggest on Monday or Tuesday a dress rehearsal run.  Eat what You'll eat the night before, wake up like you would before marathon, eat  what you'll eat.  Warm up like you would, wear what you'll wear in marathon, stand around for a while, then do 1-3 miles at goal marathon pace, or a hair faster.  I usually warm up about 10 minute before marathon, do a few strides, then stnd around for 10-15 minutes trying to stay warm for this prep run.  That way if you have to stand around, especially for big marathon where you cannot get a couple extra strides in, you'll know what to expect.  I typically do 2-3x2-k at goal marathon pace with plenty of rest.

Last workout.  3-4 days out from marathon I suggest doing something other than just an easy run.  Again you've got your strides, but usually I do 10-15 minutes worth of 1.3 minute intervals with plenty of rest at a moderate effort and plenty of rest.  If you make this harder than you should, you'll pay for the race.

Don't get a massage in the final week.  These usually make me really sore for 2-3 days.

Don't eat weird foods.  Eat normally.  This is not the time to try new things whether food or shoes.  I usually bring my own food if I'm traveling to a marathon and cook in my room.

Carbing up.  I don't worry about carbs for my last meal.  I try to eat plenty the final few days and the lunch the day before.  For dinner the night before I usually have a hamburger, a beer, and fries.  But whatever is normal.

Not getting to the starting line injury free.  Starting a marathon with any kind of small injury is probably going to end up being a nasty pain by the end of the marathon.  If you need to rest the final two weeks more to show up injury free, then do it.

Have goals but be realistic.  First goal for me is showing up to the race injury free.  That is not super easy to do.  My second goal is to finish the marathon.  Whatever happens, if I finish, I can live with myself.  After that there can other goals, like not starting too fast, placing in the top 5,10, 100, having a goal time.  Depending on weather, and who shows, up some of these goals may be out of your control, so don't worry about them.

I know if I show up injury free, go out smart, and finish, those other goals are possible on a good day.


Final run.  I usually run 5 miles flat on the treadmill at 7:00 pace which is easy for me.  Whatever your easy pace is, do it.  This should feel boring, but don't worry if your legs feel off.  I always finish this with some strides outside in my flats.  If no treadmill is available I highly recommend you find a flat piece of road and that you run with someone much slower than you to keep you from running this too fast.

Be nervous, but don't allow it to overwhelm you.  It's ok to have some nerves.  When you start getting sick over it, it's controlling you. 

Read a book, try to keep your mind off  the race.

Day of the race, while at the starting line, I look straight ahead in the final minute before the gun and for about 10 seconds I close my eyes and focus, telling myself I'm about to do something to my body that its ready for, but is going to be unpleasant at times. 

Laugh during the race.  laughing is a great way to loosen up.  I usually laugh when I get to the mile mark and say to myself, only 25.2 miles to go.  On the MDI course at about 25-k you can look across the ocean and see southwest harbor where the finish is.  I usually laugh then too.

PM easy

Took a nice nap,  then jumped on the treadmill for 3 miles, 19:50.

First time my legs felt good after a race, probably the extra cushioning I had with new racing flats. 

Next two days easy with strides, then a progressive 25-k Wednesday evening.

2 weeks to go, looks like I'll at least show up healthy.  Then it's just a matter of finishing. 

Shout out to Evan who who ran 2:38 at maine marathon today after being sick the recently. 

AM race

Weather for race was perfect.

Warmed up 2+ miles.

Race started with 5k but we started 200 meters behind them so first mile was zig zag hell.  I did manage to catch first 5-k guy before mile mark, 5:05.

Caught the lead bikers, but just before 2 they turned left and I had to go right.  Mile 2 in 5:15, felt comfy.

Went to a turn around cone that was on side of road, so pretty much had to come to dead stop and start again.  Got back to intersection and had to deal with 5-k runners again.

Mile 3, 5:22.

Mile 4 I just tried not to get lost and stopped at multiple intersections to ask for directions.  5:41.

Mile 5 I knew where I was and picked it back up to 5:23.

First half of mile 6 again trying not to get lost, hammered the rest of the way in.

Mile 6 slow, 5:35, but second half of that mile at 5:05 pace.  last .22, 59 seconds.

New marathon shoes are awesome, just not for 10-k, a little heavy.  the extra cushioning will be great for marathon.

Overall time of 33:25.

3 mile cooldown.