Not a good showing yesterday...

Well I just got out of the shower and thought I'd post my time. I'd like to start out by saying I'm an idiot! I broke the cardinal rule and went out way too fast. Even knowing that it was extremely hot and humid, I got caught up in the fast pace group at the beginning of the race. I had very little respect for the distance and the heat. Here are my splits. I doesn't take a genius to figure this one out. It is a lesson well learned though. I will not make this same mistake in November.

mile 1 6:46
mile 2 7:13
mile 3 7:34
mile 4 8:14
mile 5 8:49
mile 6 8:44
last 2 .10ths 1:12

Garmin time: 48:36

For any new runners out there, this the perfect example how NOT to run a race....

Speedwork #2

Had a hard run today. I'll have a easy day tomorrow and that is it until Saturday's 10K.

Here is how it compares to last week..

1 mile @ 9:02 warmup
800 @ 3:19
800 @ 6:21 cooldown
10 sec increase
800 @ 3:18
800 @ 8:26 cooldown
10 sec increase
800 @ 3:29
800 @ 8:10 cooldown
10 sec increase
800 @ 3:28
1 mile @ 9:19 cooldown

Total 55:25

Recovery Run...

Well today I had a 5 miler scheduled but my legs told me that they didn't want to do more than 3. Actually 3.5.... I have the W&OD 10K this Saturday evening. I called my buddy Ray for advise as usual. I'll be taking a SRD tomorrow then do my speed work on Wednesday. Then, do an easy 3 on Thursday with a SRD on Friday. I'm going to go for a PR this Saturday. Sunday which is usually my long run will be a recovery run. This my last race until September 2nd at the Annapolis 10 miler then the following week I have the Rock&Roll 1/2 marathon on Labor Day VA Beach. The month of September is going to be a major juggling act. Trying to get the races in and do my long runs are going to be a real test. I'm only doing the 10 miler because many of my friends are doing it.

Tough Run Today..

Even though it was very cool this morning it didn't seem to make it much easier on the last 2 miles of 16. I broke in my new running shirt today. I noticed some looks and smiles from the bikers as they passed me. I wanted it to be broke in before the race in Philly.

Yesterday was my grand daughter's first birthday. She is so pretty even if I do say so myself. :D

Here is Mackenzie and Daniela. I look older everyday. :D



Here is the birthday girl with cake all over her face just the way it is suppose to be.

The Need For Speed!!!!!!!!!!!!!!!!!

Oh my God! I haven't done speed work since a couple of weeks before Louisville and I hurt myself doing it... After consulting my running guru Ray Green we came up with a plan that I hope will push me to my first Boston Qualifying time in Philly. Instead of doing 1600's I cut them in half to 800's. So my work out looked something like this.

1 mile @ 8:43 warm-up
800 @ 3:36
800 @ 4:58 recovery
10 sec build up
800 @ 3:22
800 @ 6:21 recovery
10 sec build up
800 @ 3:20
800 @ 6:04 recovery
10 sec build up
800 @ 3:19
1 mile @ 9:20

Total: 5.59 miles in 50:02

I actually feel pretty good right now. I drank a glass of my recovery drink which I usually only have after long runs. During the last two 800's I did feel the lactic acid building up in my legs. I may have over run a little but I hope that it brings my times down in the next 17 weeks. I've made a real effort to lose more weight and get in the best shape I've ever been. If I don't BQ it won't be from lack of effort.

Pictures from Nags Head

This is a "Then and Now" picture of Cody and me. The first is from 2004 when Cody was almost 2 years old and very sick. We didn't know at the time what was in store for him and us. The second is from July of this year. The location is the same, Kitti Hawk Kites at Jockey's Ridge.

Vacation is over already?????

We just returned from our yearly Nags Head migration. The weather was great and the water was just as nice. The kids had a wonderful time as usual. I think they could live at the beach without a problem. For that matter so could I.. :D

This week starts my training for the November Philly Marathon. I've been dropping some weight in hopes that it will make me faster. I'm around 198 right now but I hope to be around 190 or less by November. 185 was my High School weight. I've have many people tell me I look great but the bad thing is I've had just as many people tell me that I'm losing too much weight. I guess they are just use to seeing me heavier.

I'll be checking it with my buddy Ray this week. He's going to help me tailor my speed work in preparation for the marathon. Training is something that you love to hate, if that makes any sense.. :D

Happy 4th of July........

I've been out of commission for a few weeks. I've still been running but It's just been too hectic to keep up with the forum and my blog. It's soon time to start training for my Philly marathon.

We will be heading South for our yearly beach week. The kids are so excited!!! Actually, so are Mom and Dad.. :D

Have a great 4th everyone...