Boston Strong

Atlanta Fat Ass 50k

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Location:

Naples,FL,

Member Since:

Mar 29, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

400m - ATC:  1:08   May '11

800m - ATC:  2:32   May '11

1600m - self-timed:  5:?? 

5k- Vinings Downhill 5k:  18:34  Sept, '11

10.k - Mardis Gras 10k:  39:15   Feb '12

Half - The Scream:  1:23:59  Jul '11

Marathon - Ridge to Bridge:  3:06:23   Oct '11

Completed 13 Marathons & 2 50k & 1 Century ride

Short-Term Running Goals:

Run injury free

Upcoming Races:

Sept. 14: - Erie Marathon

Long-Term Running Goals:

Sprint down Boylston Street once per year

Favorite Blogs:

Click to donate
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
ST-6 Racer Lifetime Miles: 223.50
Boston Adizero Red Lifetime Miles: 607.00
Boston Adizero White Lifetime Miles: 430.00
Nike Free Lifetime Miles: 362.00
Nike Trail Lifetime Miles: 327.20
Boston Classic Lifetime Miles: 362.50
Adidas Marathon TR Lifetime Miles: 155.90
Vertical Feet Climbed - 2011 Lifetime Miles: 75701.00
Kinvara 2 Lifetime Miles: 31.80
Adios Lifetime Miles: 277.90
Ghost GTX Lifetime Miles: 328.00
Karhu Flow Formula One Lifetime Miles: 166.30
Brooks PureFlow 2 Lifetime Miles: 153.70
Adios II Lifetime Miles: 147.40
Adios 2 Lifetime Miles: 150.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
841.2056.608.9058.75965.45
ST-6 Racer Miles: 24.80Adios Miles: 124.40Nike Free Miles: 5.00Karhu Flow Formula One Miles: 136.80Ghost GTX Miles: 13.00Brooks PureFlow 2 Miles: 153.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy miles with my friend Jamie, she is trying to BQ at Disney next week with a 3:40.  My legs were tired ... that makes 63 miles in last 5 days for me.

On a humbling note, I was following the All Through the Years timed event this weekend, 24, 48 & 72 hour options.  Crocket from FRB came in 2nd in the 48 hr with 179 miles!  A friend of mine from here in Atlanta won the 72 hour race completing an insane 280 miles!  Completing 133 in the first day!!  Ultrarunners are a different breed!!!

Comments
From derhammer on Sun, Jan 01, 2012 at 16:16:47 from 70.113.125.159

Wow - nice mileage. How is the body holding up?

I don't think I have the mental toughness to be an ultra runner.

From SlowJoe on Mon, Jan 02, 2012 at 13:23:04 from 74.195.74.62

Wow, I think that was my December total and he did it in 3 days!

From timp on Mon, Jan 02, 2012 at 19:56:17 from 99.110.188.230

nice job as usual, JG

From Steam8 on Tue, Jan 03, 2012 at 17:46:11 from 166.70.55.77

63 miles in 5 days is amazing to me! Those ultra guys must be born with superhuman bodies. All I think of when I see all of the miles they run is how are they not injured?

I hope your friend BQs next week!

From Steam8 on Tue, Jan 03, 2012 at 17:54:07 from 166.70.55.77

Haha! I just read Crockett's blog. He is in pain! Good to know that he is human.

From allie on Tue, Jan 03, 2012 at 18:41:13 from 97.75.165.156

that's a lot of miles in 5 days. nice job and keep it up!

From JG on Tue, Jan 03, 2012 at 19:12:58 from 71.59.27.33

Following someone else running 280 miles in 3 days made me so tired I decided to take a few days off. Will keep it light all week as I am running a 50k Sunday.

From I Just Run on Thu, Jan 05, 2012 at 12:32:39 from 67.79.11.242

Hey JG, Hope things are good for your 50K this weekend. It sounds like fun but I'm glad I'm not running it :-)

From Dan on Thu, Jan 05, 2012 at 22:30:21 from 24.209.83.20

Hey thoughts are there with you on that 50k, would love to join you, but well....

From Kelli on Thu, Jan 05, 2012 at 23:40:06 from 71.219.84.120

OH! A 50k, fun stuff!!! Best of luck to you.

I forgot about the 24/48/72 hour race this year, but I watched it last year and it was truly exhausting!

From flatlander on Fri, Jan 06, 2012 at 00:37:45 from 210.71.190.43

Good luck this weekend.

From JG on Tue, Jan 10, 2012 at 13:44:37 from 71.59.27.33

Thanks all, the experts tell me a slow run is great for recovery ... it felt pretty good, but I plan to keep it pretty light all week ... at least until I can walk down steps looking like a normal person!

This was the conclusion of 10 weeks building base mileage more consistently than I ever have. Now it is time to work on speed ... not sure I know which I dread more ... the thought of running 34 miles on a trail or running sub 6 miles on a track!

Hoping I kick A @ Boston & exceed my goal, so I can get back to my long term goal of running because it is fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - Threw on the headlamp & got in an easy 7, felt good ... no hard workouts this week, but time to start getting the legs moving again before Sunday fun!

Comments
From timp on Thu, Jan 05, 2012 at 23:11:36 from 144.188.24.32

nice job -

From I Just Run on Fri, Jan 06, 2012 at 11:22:02 from 67.79.11.242

I'm sure you've described it before but I must have missed it. Is the 50K a looped race where you run the same course several times or one long run?

From JG on Fri, Jan 06, 2012 at 13:14:55 from 71.59.27.33

Thanks Tim ... I enjoyed a few days of rest, but time to get moving again!

Preston, it is a 5+ mile trail loop, with quite a few hills & some really technical rocky sections ... 6 loops! Tim & I ran 2 loops as a training run about 3 weeks ago, wasn't too bad ... of course we only ran 1/3 of the total distance! lol It will be challenging, but fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.503.000.000.005.50

65 & sunny ... woohoo

 3 @ mp, then jumped on trail for 2.5 recovery.

6:43, 6:59, 6:55, 8:38, 8:44, 8:33

Off to watch Alex's basketball game.

Comments
From timp on Fri, Jan 06, 2012 at 20:35:37 from 99.110.188.230

enjoy the ballgame! - nice miles, man!

From Steam8 on Fri, Jan 06, 2012 at 22:29:25 from 166.70.55.77

Dang...65 sounds nice! I wish I could run one mile in the 6s! Nice run today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.500.500.001.00

Spin, 1 m on TM

Off to bball game!

Day of carb loading 

Comments
From derhammer on Sat, Jan 07, 2012 at 12:10:43 from 70.113.125.159

Good luck tomorrow!!!

From SlowJoe on Sat, Jan 07, 2012 at 12:54:46 from 74.195.74.62

Good luck - hope you come back alive!

From JG on Sat, Jan 07, 2012 at 17:41:56 from 71.59.27.33

Thanks guys! Hopefully the rain will hold off, rock hopping is no fun when they are wet! Temps will be in the 50' s. My incentive to get done is to hopefully catch the second half of the Falcons game with a tall, cold, frosty one!

From Dan on Sat, Jan 07, 2012 at 21:33:50 from 141.0.10.216

Havea blast tomorrow and yes, come back alive LOL

Race: Atlanta Fat Ass 50k (31 Miles) 05:10:00, Place overall: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.000.000.000.0034.00

Today I ran a 50k trail race ... which ended up being 55k ... not cool!  It was a 5 loop course.

Anyway, my time at 31 miles was 5:10:00, at which point I was pretty much mentally checked out &  and my legs were trashed.  This is where the course also enters a pretty tecnical rocky section & a big climb, which includes about 50 steps.  I made an acquaintance with a nice girl who was on her 4th lap that I was passing right at the 50k mark.  We talked going up the steps & then she was kind enough to pull me along the last 3 miles, which was pretty much a death march for me.  She invited me to pace her on the last loop, and as much as I wanted to, I had to decline, don't think I could have made it!

I ran the first 3 loops with TimP from the blog, as he had invited me to join him on this run, it is his birthday.  Great company for 3 loops, it really helps to run Ultra races with a friend!  Unfortunately, his ankle was bothering him, so he made a wise decision to pull out after 3 loops ... no shame in a strong 20 mile trail run, and as much as I know he wanted to finish, it is not worth aggravating an injury.

As I figured, each loop was a little slower than the last, but stayed pretty steady ... at least until I hit the 50k mark!  Probably could have kept pushing, but there was no one to chase & no one close behind me on their last loop.  So, I was content to just try to keep moving, as long as that would suffice to hold onto 8th place overall.  No sense in extending my recovery period by pushing hard on the last 3 miles.

Loop 1 was 7 miles as we did a short extra loop on the road to let people space out a little, all other loops were 6.8 miles.  Loop Splits were:

Loop 1 - 1:03

Loop 2 - 1:04

Loop 3 - 1:13

Loop 4 - 1:14

Loop 5 - 1:18

Grand Total:  34.2 miles in 5:52:00

It was fun & I am glad I did it ... but I am not big on ultra running at this point in my life!  If I am going to run over 20 miles ... 26.2 is plenty!  The good news is that with the slower pace & soft surface running, my recovery will be much quicker than if I had raced a marathon on the road ... so it served as a great long training run.

There was 2,700' of climb ... and descent.


Comments
From Andrea on Sun, Jan 08, 2012 at 20:35:31 from 67.177.21.60

Nice race today! I agree with you about the marathon being plenty long :) How come trail races always seem to be much longer than the distance advertised?

From Rob Murphy on Sun, Jan 08, 2012 at 21:54:56 from 76.27.122.13

Congratulations.... I guess.

Seriously, that's pretty impressive.

From I Just Run on Sun, Jan 08, 2012 at 22:11:41 from 12.162.141.2

Way to go JG, Glad you finished without any injury! In my mind I'm not sure this race falls into your Long-Term Running Goal of "Run because it is fun" :-) But seriously, I bet it feels like an accomplishment...Congradulations!!!

From Jon on Mon, Jan 09, 2012 at 10:13:16 from 98.71.175.203

Sounds like a challenging yet good race. Nice job toughing it out.

From derhammer on Mon, Jan 09, 2012 at 10:56:17 from 192.156.110.40

Wow - nice - if you run a few of these the marathon will feel short in comparison. Well, that's the theory anyway.

Sorry about the Falcons. Hopefully, you at least got to enjoy a couple of cold ones. :-)

From timp on Mon, Jan 09, 2012 at 11:41:22 from 144.188.24.32

Great job out there yesterday!

It was a blast running with you.

How are your legs feeling today?

From JG on Mon, Jan 09, 2012 at 12:17:59 from 71.59.27.33

Andrea, I think it is a because of the sadistic sense of humor of Ultra race Directors! Oh, and they had to alter the course last minute due to a section of trail being closed to tree thinning.

Thanks Rob & Jon!

David, that is my thinking, although I do not think I will be doing another one anytime soon ... & the good news is I am a Giants fan too, so all is good.

IJR - Good point, it was fun, but the main purpose was a long training run.

Tim, was great running with you too! Legs aren't too bad, no comparison to recovery from racing a marathon, but still have to navigate stairs a little gingerly!

From Kelli on Mon, Jan 09, 2012 at 19:37:08 from 71.219.84.120

AMEN to the quicker recovery on the 50k! And I feel your pain about having to go longer than you planned, that is mentally tough!

Congrats on the race. ;o) Hope you had some good eats afterwards.

From Steam8 on Mon, Jan 09, 2012 at 19:37:42 from 166.70.55.77

It was hurting me to even read this blog! I can't imagine running 3 more extra miles after already running 31. It hurts my body to think of it! ha! Nice job. I can't imagine the mental push you had to give yourself. Congrats!!

From rAtTLeTrAp on Mon, Jan 09, 2012 at 19:49:42 from 24.18.125.122

Way to go! That should make Boston feel like a walk in the park. I hope I never get bit by that ultra bug. I don't know how you guys do it. I've never even considered running more than 26.2.

From Kelli on Mon, Jan 09, 2012 at 21:21:57 from 71.219.84.120

Funny, Mike, cause I think you would be very good at it. VERY.

From JG on Mon, Jan 09, 2012 at 21:34:15 from 71.59.27.33

Kelli, there was a chili cook-off ... a bunch of runners brought there best secret recipe for all to enjoy! Along with a bunch of other good eats! :)

Steam, trust me, there was nothing fun about the last 3 miles! Well, other than my new found friend!!

Mike, clearly I think it was beneficial for Boston, or I would not have done it. But there are little similarities to running 9 to 11 minute miles on a trail, as compared to sub 7 minute miles on the road! And I agree with Kelli ... I think you would be awesome in Ultras! Just think about how many books of the bible you could feed off of in one run! :)

From SlowJoe on Mon, Jan 09, 2012 at 21:40:15 from 74.195.74.62

Wow, grueling day. Not many people can say they've run over 30 miles at once. Sounds like you did pretty well too, even if it felt bad at the time -- great job.

From Dan on Mon, Jan 09, 2012 at 21:55:27 from 24.209.83.20

Heck of a job man. I once got the idea of running an ultra. Then I finished my marathon and said no way :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

Easy recovery miles on super soft rain soaked trail.  Surprisingly, this was harder aerobically than in was on the legs ... Go figure!

Comments
From Steam8 on Mon, Jan 09, 2012 at 19:39:13 from 166.70.55.77

You really ran 5 today after running 34 yesterday! ha!! I'd still be laying on my bed in pain! You must be feeling pretty good!

From SlowJoe on Mon, Jan 09, 2012 at 23:21:25 from 74.195.74.62

Hey, just thought I would remind you that you ran 34 miles yesterday. Looks like you forgot!

From timp on Tue, Jan 10, 2012 at 12:31:26 from 144.188.24.29

so nice that you were able to get out and stretch the legs out.

From I Just Run on Tue, Jan 10, 2012 at 13:13:59 from 67.79.11.242

I think you ran 34 miles yesterday...? Doesn't that deserve a little rest?

From JG on Tue, Jan 10, 2012 at 13:47:55 from 71.59.27.33

Hmmm ... thought I replied to this ... but it ended up on January 1! Oh well ...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Just enough to get the blood moving thru the legs.  Wanted to go to Spin later, but will be going to Alex's basketball game instead ... maybe I will stop by the gym on the way home & pedal a little on my own ... doesn't sound very exciting to do though!

Legs  feel ok, definitely need a couple days rest though before any hard workouts though ... 97 days to Boston ... guess I will start a 13 week plan next week.

Intersting article on fueling/electrolytes ... it is too long and a marketing piece ... so you have to take it with a grain of salt!  I have become a fan of Endurolytes by 'Hammer', and am convinced that electrolyte depletion is the number one cause of failure in the last 6 miles of a marathon with well trained athletes.  With that being said, it is worth taking an hour to study up on ... even if it means cutting a long run in half to make the time to do it!

http://www.hammernutrition.com/downloads/fuelinghandbook.pdf

We all train hard, sometimes it is little things like this, and amount of sleep we get, that make the difference in achieving & exceeding our goals.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.000.101.003.10

Rogers Bridge - Quick 5k:  20:41

6:48, 6:50, 6:29, 34 seconds

ST-6 Racer Miles: 3.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Ran for an hour, easy pace.  Still feeling the effects of running 34 miles a little, probably should not have run fast yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

GPP - 7 @ 7:48

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.803.000.000.009.80

FCHS to Sawnee Mtn, double loop on trail, & back, 5 on road, 5 on trail - 1,350' vertical

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Settles Bridge, river trails, couple fairways on Bears Best GC, took some trail blazing, ravine crossing to get that far down the river.  Needless to say, it was slow.  Good recovery miles, quads are still feeling effects of running 34 miles 8 days ago.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

Dropped car off at transmission shop, 45 & cloudy.  Poured rain miles 2-6, then cleared. Consistent effort, 7:50 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

10.3 miles from Augusto's (mechanic) back to house ... 7:32 pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.701.000.001.506.20

6 days complete rest followed by awesome 6 mile progression run, ruined by sight of swollen knee ... back to icing!

7:56, 7:30, 7:16, 6:50, 6:28, 5:54 for half mile, 0.7 mile cool down.  

6:28 mile felt relatively easy, no discomfort on run until end of cool down, at which point I noticed swelling ... oh well, at least the run went well.

ST-6 Racer Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.002.500.003.50

Rode bike to LHS track - hilly & windy - 13 miles r/t

Little motivation to run at track in wind after biking, ran 2 800's in 2:45 & 2:46, then a 400 in 1:28 ... this was going to be another 800, but I was ready to bike home.

Main goal today was keep mileage down ... although I basically bailed on my planned workout, my legs got more rest, a little speed work & I can try my track workout another day.  Maybe ... I really don't enjoy track workouts!

Adios Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

90 minutes soccer

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.502.008.00

7:31, 6:40, 6:41, 7:00 (alternating threshold & recovery every tenth mile), 

8:30, 8:14, 8:11, 7:54

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.001.000.004.00

400m:  79, 77, 76

200m:  38, 35, 34

 Ok, so half the distance & # of repeats I should have done, but at least I went to the track!

Race: Mardi Gras 10k (6.2 Miles) 00:39:12, Place overall: 5, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.006.207.20

Have not raced in 90 days, so signed up for this to kickstart my running mojo!

Course was hilly & a tad short ... but I still easily would have broken 40 on a full 6.2.  I was on pace for a 39:30 at 5 miles, and figured I could throw down a fast last mile ... then a side cramp struck & I had to walk for about 20 seconds.  This was a bummer, as my legs felt good & I was in control aerobically.  I loaded with Hammer 'Race Day Boost' (sodium phoshate) capsules for 3 days prior to race ... I think this being in my system is what caused the side cramp.

Mile 1:  Big uphill, felt comfortable though - 6:15

Mile 2 More up & a little down, in 4th place - 6:27

Mile 3:  Rolling Hills, scaled back a little - 6:30

Mile 4:  Walked about 10 seconds to get some water.  Alas, some downhill! Just trying to stay on sub 40 pace -  6:23

Mile 5:  Picked it up a little, guy right behind me - 6:11

Mile 6:  Got passed by guy in my age group, was glad he passed, figured I would fall in behind and pass him back with a kick the last .2 ... but right after he passed, side cramp struck.  Tried to keep pace, but cramp was getting worse, so let him go, and walked for about 20 seconds & raised arms over head to try to make cramp go away.  That helped, but it really did not go away.  Forced myself to start running again to make sure I broke 40 - this was a tough mile!  -  6:49

Last .11:  Just ignored the pain & tried to finish strong ... 35 seconds, 5:27 pace.

Overall, I was pleased with race, although disappointed with the side cramp ... don't like getting passed with a mile to go & not being able to turn it into a race!  I was at 31:46 through 5 miles & felt like I should have been able to run another 1.2 in 7 minutes (6:00 pace), so I was on track to break 39 on a full 10k ... cramps happen sometimes ... but I really do not feel like it was a result of pushing too hard ... I was conserving a little for a fast last mile ... just could not pull it off with the cramp.

For the first time I feel like a sub 38 is attainable ... and as luck would have it ... there is a faster 10k in 3 weeks ... so I will give it a shot there!

 Post races party was awesome ... live music, free beer, good food ... race was hosted by Terrapin Brewing company.  :)


Adios Miles: 7.20
Comments
From SlowJoe on Sat, Feb 11, 2012 at 16:05:35 from 74.195.74.62

Nice when you can blast a big PR while walking for 30 seconds or so! Where do you find all these races with free beer?!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.000.000.003.00

Quick 3 as warm-up to 90 minutes soccer, 7:30, 7:03, 7:14

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy at Sims Lake

ST-6 Racer Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

8 to IHOP @ 7:40, devour short stack, catch ride 2 miles back east, run 6 home @ 8:17

 Spin Class in evening

Race: ATC Heart & Soles 5k (3.1 Miles) 00:19:52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.003.104.10

Ran this race with Alex ... 40 degrees & 20 mph winds

After a 6:00 1st mile into a headwind, it was hard to 'race' the rest of the race!

5:57, 6:32, 6:26, 5:30 pace over last 0.17 per Garmin ... 19:52, 6:16 AP by Garmin

Not very happy with performance, but considering  it would have been a 40 second PR over what I ran 10 months ago, sometimes you just have to keep things in perspective!  The other positive is that although I kinda went into oxygen debt and was aerobically struggling miles 2 & 3 ... I did not feel like I was pushing that hard ... I'll take a 6:30 pace any day of the week when I do not feel like I am running at race effort!

If I could do it over, I would have started with a 6:30 mile, but what the heck, you might as well run the first mile to give you a chance at a PR, whether it is wise or not.  5k's are brutal, anyway you look at it, there just is not enough time to really make up for a slower start ... so you have to either roll the dice or lower expectations going into them!

Alex dropped off at the 1 mile mark, I tried to slow enough for him to catch me (I needed to slow down anyway), but I somehow missed seeing him at the half turnaround, so after a quick water stop right after the turnaround, I started back up ... he said he was close ... and finished strong about 30 seconds behind me.  Considering he has not run all winter due to playing basketball, his time was very respectable.  It was good for him to realize the dividends that regular training produced when he was running cross country in the fall.  He is playing soccer now, so he will stay fit, and hopefully when that ends we can start ramping him up for a sub 18 next fall!

Comments
From SlowJoe on Sat, Feb 11, 2012 at 12:16:53 from 74.195.74.62

Hey, JG is back!

Good running today, I agree with the 5K philosophy, go out at PR pace and see what happens. How is Boston training going?

From JG on Sat, Feb 11, 2012 at 12:56:58 from 71.56.87.5

Hey Joe ... I have to train for Boston? I thought you just had to train to get in! :)

Seriously, after some lingering knee pain from my 34 mile 50k 5 weeks ago, I had little choice other than scale way back ... Hopefully the rest will have me in a position to ramp things up.

So here I sit, 5 pounds over race weight with 9 weeks to go, ready to get ready, to have a fun, fast Boston. Racing a Half next weekend, so that should give me a pretty clear indication of where I am!

From flatlander on Sat, Feb 11, 2012 at 14:13:34 from 76.31.26.153

Great race, funny that your conditions were almost identical to ours here. Except that you weren't whining about it. Congratulations to Alex too, looks like he has some real talent.

From seeaprilrun on Sun, Feb 12, 2012 at 13:25:11 from 68.102.140.181

5K's stink. I agree. Well done, however! I'm also with Joe--might as well go out crazy in the 5k and see what happens.

From I Just Run on Mon, Feb 13, 2012 at 11:32:45 from 67.79.11.242

Hi JG... :-)

Glad to see you back! I'll tell you, from my limited experience, the wind effects my running immensely and 20 mph is brutal. I know the outcome in your race would have been much different if the wind wasn't a factor. Anyway, I would say that the only "time" that really mattered in this race was the time you were able to spend with Alex!!!

From timp on Mon, Feb 13, 2012 at 12:58:27 from 144.188.24.26

nice to see you JG - even though none of us had a great race

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

90 minutes soccer

Comments
From I Just Run on Thu, Feb 16, 2012 at 14:53:47 from 67.79.11.242

You should count this a 5-6 miles...I know it was equal to that effort!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 @ 7:45 pace ... right knee pain whole time, could not even complete 8, had to walk back.

Took 3 weeks off, to ice & rest left knee ... & now right one hurt ... go figure.

Guess I will take lots of Vitamin I before Half marathon Saturday!


ST-6 Racer Miles: 7.50
Comments
From I Just Run on Thu, Feb 16, 2012 at 14:54:51 from 67.79.11.242

Sorry to hear about the knee pain. Do you have any idea what it is?

From allie on Thu, Feb 16, 2012 at 15:49:01 from 161.38.218.168

sorry about the knee pain. bummer. vitamin I is pretty handy though...

From flatlander on Fri, Feb 17, 2012 at 15:15:23 from 76.31.26.153

Talk about timing. That seems to happen to us a lot, hope it goes away as quickly as it came. Good luck.

From timp on Sun, Feb 19, 2012 at 07:26:38 from 99.110.188.230

how'd the knee hold up in the race yesterday, Jon? Looks like there were some fast guys out there.

From JG on Sun, Feb 19, 2012 at 09:18:50 from 71.56.87.5

IJR, old age I guess, really no clue ... maybe did something to it playing soccer a week ago, but have no recollection of that.

Thanks Allie, Vitamin I did not do the trick ... should have accepted the off of Vicodin from a friend, although I don't even know what that is, I think I needed one!

Flat, Timing not good with Boston 2 months away!

Tim, ummm, knee did not hold up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

!/2 mile warmup on treadmill before Spin Class.  Jumped off bike & on treadmill twice during Spin to do 2 progressively fast miles on treadmill ... in part to test my knee ... in part because Spin class tends to kill me!  Did 1/2 mile easy cooldown on TN after Spin.

Knee felt 'ok'

Race: Berry College Half Marathon (13.1 Miles) 01:32:20, Place overall: 26, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0012.100.001.0014.10

Fiasco!  Considering I have only been able to run 70 miles in the last 30 days dealing with knee pain, I had little exectations about how I might 'race', but figured I would take things as they come.  Arrived 40 minutes early & jogged 1/2 mile to start/packet pick-up ... took 20 minutes to get bib number!  Decided I better jog back to car & get knee brace, and stopped to use restroom.  As I arrived back at car, I heard national anthem, & knew I was screwed!  Jogged back to start, passing all the runners going the opposite way!  Grabbed a drink of water & started my journey of passing 800 runners ... already 4-1/2 minutes into the race.  Unfortunately, there were no chip times, as they only recorded finish times, not 'start' times ... really?  600+ Half runners & 500 10k runners starting at same time & they can't put a timing mat at the start?  Ridiculous ... not that it mattered because it was a crappy run anyway, but sad for many people, who surely assumed there would be a chip time & started farther back in the pack.

Anyway, started off with a goal of trying to maintain a 6:30 pace, quickly revised to 6:40, then 6:50, then to 7:00 overall pace, then to just trying to finish running.  As soon as I finished, I limped back to car, got a cold beer, and made my way back to congratulate some friends who got awards.  Looks like Boston is going to just be about enjoying the experience, and hopefully I can compete in 2013.  While my knee was the main culprit in this race, I was definitely feeling the aerobic effects of taking a month off for the most part ... and while I am sure I could get the aerobic part back in two months, I am pretty sure my knee would not hold up for 26 miles if I keep beating it up ... so getting healthy is my main goal.

I stopped for water & walked a little in the 5th mile, and really had trouble starting to run again.  I walked through every water stop from that point on, so there were walk breaks in Miles 5, 6, 8, 10, 11, & 12 ... not good. 

1 - 6:25

2 - 6:41

3 - 6:40

4 - 6:50

5 - 7:20

6 - 8:09

7 - 6:56

8 - 6:54

9 - 7:01

10 - 7:14

11 - 7:11

12 - 7:08

13 - 6:55

.1 - 6:36 pace

Overall pace: 7:02

A friend sent me a picture she took at Mile 11 ... I was grimacing & my form looked like crap ... I quickly deleted it!  I think the worst part of running in pain is form goes out the window, as subconsciously your stride is altered trying to compensate/alleviate the forces causing the pain.  All things considered, was still a good day ... saw lots of friends, & a good friend of mine smoked the course & won our Age group in 1:27.

Comments
From Andrea on Sun, Feb 19, 2012 at 10:48:26 from 67.177.21.60

So sorry to hear about the rough run. I hope you are icing a lot and doing so massaging and stretches to get the knee feeling better. Is there any cross training that you could do to try and maintain fitness while not causing any knee pain?

On a positive note, I'm glad you got to hang out with some friends!

From timp on Sun, Feb 19, 2012 at 16:03:27 from 99.110.188.230

that stinks about the knee and the fiasco at the start. It is never a good day when the gun goes off before you are in the starting area.

how was the course ?

I can't believe they didn't have chip timing -considering the prices they were getting for the race, especially.

From SlowJoe on Sun, Feb 19, 2012 at 20:48:52 from 74.195.74.62

Definitely one to forget about, but still a solid run given all the time off and the knee pain. If I had only run 70 miles in the past month I know I could not have gone that fast.

Not that you couldn't still have a great race in Boston, but I hear the fun of it comes from the experience itself anyway.

From I Just Run on Mon, Feb 20, 2012 at 09:08:09 from 67.79.11.242

Oh man JG...I know what you went through. It sounds like a broken record from me last year! Do you have any idea what's causing the pain? I had no idea what mine was and as you know it turned out to be a bone spur.

I'm glad you were able to finish the race and that you still consider it a "good" day.

I'm hoping you can figure out exactly what's wrong with your knee so you can deal with it the best way...!

From rAtTLeTrAp on Mon, Feb 20, 2012 at 09:18:49 from 98.247.27.122

Good luck with that knee. Try to find some kind of cross training to keep up the cardio and you'll be fine in Boston. I had a "slow" race last year, but the experience was still great and worth all the effort.

From Steam8 on Mon, Feb 20, 2012 at 16:32:53 from 166.70.55.77

You should have posted the picture! I am sure we would all love to see it!!!! Sorry about your knee pain, but a 1:32 is DANG FAST!!!!! I would be ecstatic!!! You can run with me in Boston and your slow would be a PR for me! Sorry about your knee!!

From JG on Thu, Feb 23, 2012 at 16:13:43 from 71.56.87.5

Thanks everyone for your comments, I am just resting & will take things as they come! Perhaps I will get out for a short run tomorrow & playing soccer on Sunday ... then will assess where I go from there. I plan on just getting healthy for Boston & enjoying it. Obviously my competitive side will kick in & I will do the best I can ... but I am not concerned with time goals at this time.

From Dan on Thu, Feb 23, 2012 at 20:31:30 from 24.209.83.20

I like the plan on getting healthy. I am working my way back my friend. Good to see ya, if you don't rush it I wont :) I am looking forward to seeing you at Boston. Oh and the race- all things considered, I think that was solid showing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.100.000.000.000.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 comfortable miles, no knee discomfort

8:00, 7:30, 7:19, 7:41

 

Comments
From timp on Mon, Feb 27, 2012 at 09:07:52 from 144.188.24.29

hey- that's good news!

From Dan on Mon, Feb 27, 2012 at 18:16:56 from 24.209.83.20

No pain is good!

From I Just Run on Tue, Feb 28, 2012 at 07:40:06 from 67.79.11.242

No pain....Great gain...!

From flatlander on Tue, Feb 28, 2012 at 17:48:05 from 64.129.54.210

Good news, hope you are feeling good two days later.

From rAtTLeTrAp on Wed, Feb 29, 2012 at 12:28:14 from 24.18.125.122

Gotta love it when 7's are comfortable :)

From I Just Run on Wed, Feb 29, 2012 at 13:05:41 from 67.79.11.242

I love 7's ...but apparently for only 17 miles :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

2 loops @ Sawnee Mtn, 900' vert

A little knee discomfort around Mile 4, so I eased off on downhill.

Would probably be wise to stay off trails with steep descent for a little while.

USA 1   Italy 0  First time ever we beat them ... Woot Woot

Then went to Alex's JV game, they won 1-0 to improve record to 4-0-1

Alex is playing stopper, he is not the most skilled on the team, but probably the fastest, and plays with the heart of a lion.  I am a little biased, but he is the biggest reason they are undefeated, he stops the other teams attack cold before it starts ... and if they do get by him, he usually chases them down and makes them pay ... fun to watch!

Comments
From I Just Run on Thu, Mar 01, 2012 at 13:22:47 from 67.79.11.242

Great Fun....Playing stopper must be the best experience of all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.000.000.007.90

Turned off pace and distance from display.  Ran for an hour, was hoping to run for 2, but there was some knee discomfort.  7:38 AP.  Honestly, this is probably marathon pace for me right now if my knee would hold up for 26 miles ... which it wouldn't.  6 weeks to Boston, not good.

Comments
From I Just Run on Sat, Mar 03, 2012 at 19:08:52 from 12.162.141.2

Have you gone to the doctor about your knee? When I had my problem I waited for about a month. When I finally had the doctor x-ray it we found out that it was a floating bone spur. She said if I really wanted to run just take 5 ibuprofen and run :-) Maybe it's something simple like that!

From JG on Sat, Mar 03, 2012 at 19:40:11 from 71.56.87.5

No doctors ...but I am quite certain it is nothing serious ... it is more discomfort than pain. I am just trying to take care of it before it evolves into pain. I am ok with patience, I have plenty of things for me to focus on other than how fast I run Boston, & I can always run it fast next year if that is important to me! :) I am doing a 20 miler in a couple weeks, so I will definitely load up on Ibuprofen before I do that.

From SlowJoe on Sun, Mar 04, 2012 at 06:48:22 from 74.195.74.62

Glad that it at least doesn't feel serious. Get through training the best you can, then you can heal up after Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.000.001.004.00

Got in a quick 4 as sun was setting, 7:13, 6:58, 6:25, 8:30 ... kinda felt like 5k pace for first 3 miles, and could feel it in my knee the cool down mile, but was good to get out for a 30 minute effort. 

Comments
From Dan on Sun, Mar 04, 2012 at 19:59:48 from 24.209.83.20

Nice run- you still got the speed in you!

From timp on Mon, Mar 05, 2012 at 07:33:07 from 144.188.24.25

glad you were able to do a few - hope that knee gets better soon

From I Just Run on Mon, Mar 05, 2012 at 08:01:34 from 67.79.11.242

Good quick run...!

From SlowJoe on Mon, Mar 05, 2012 at 09:23:34 from 74.195.74.62

Nice run - funny how sometimes those injuries actually feel better at higher speeds. Is it runner's knee (around the patella)?

From Steam8 on Mon, Mar 05, 2012 at 23:19:27 from 166.70.55.77

You're back! Nice run JG!

From timp on Sun, Mar 18, 2012 at 16:48:37 from 99.110.188.230

So JG, was that you winning your AG in the 5K associated with the marathon downtown?

Any relation to the guy who won the marathon?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Race: Luckie 5k (3.1 Miles) 00:19:35, Place overall: 9, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.003.103.10

Race at Centennial Park ... part of Georgia Marathon weekend.  Karhu shoes was a sponsor, which is why I signed up.  If you beat 'the bear' (a fast runner in a bear costume), you win a free pair of shoes  (up to 10 people).  

 Everyone went out fast, hit first mile at 5:52 ... in 8th place.  The bear passed me around Mile 2, which was a 6:20 mile.  I basically just fell in behind, as I knew as long as I stayed on his heels, I could out sprint him.  I made my move with about a 1/4 mile to go, as I was not positive I was in Top 10, and there were a couple runners 30-40 yards ahead.  I was gaining on them pretty quick & for some reson I thought the finish was at the end of the block ... I blew by both people only to turn the corner & realize the finish line was still not in site & a ways to go!  Ooops ... I was toast as I had just sprinted all out about 200 yards to pass them ... they quickly passed me back & I let them go, as I looked over my shoulder to see how much distance I had put on the bear.

 It was substantial, but he was gaining ... I gutted it out to keep a safe distance, but did not have it in me to chase the other two people a second time.  No worries, I came in 9th overall, beat the bear by 5 seconds.  My new shoes have shipped, and should be here in a few days.  There was lots of free beer and live music at finish ... so my St. Patricks Day got an early start!

Adios Miles: 3.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

The plan was to get an early start, jog 3 miles to marathon course, run miles 9 to 23 fast, then jog a mile back to my friends where I was staying.  Well ... was up very late celebrating St. Patty's day & it was going to hit 80 degrees ... so when I did finally get up, I started looking at the map for an alternate plan.  Ran a few miles & jumped on course at Mile 19 & saw a friend who I ran with to the finish ... and then a leisurely pace back to my friends.  Left my Garmin on after my 5k the day before, so battery was dead before I started.  Ran about 14 ... all leisurely ... not concerned about pace.  Knee felt ok ... but I feel like I have needed all this time off.  Boston will be run on pure adrenalin ... not training ... always next year!

Adios Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Adios Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

80 degrees, 7:30 ap

Nike Free Miles: 5.00
Comments
From I Just Run on Tue, Mar 27, 2012 at 07:42:46 from 67.79.11.242

Hi JG,

Looks like you took some time off. Hope you're feeling better now.

From JG on Tue, Mar 27, 2012 at 09:36:10 from 71.56.87.5

Pretty much what I had to do to let my knee heal fully, hopefully it did the trick! Now for my 20 day Boston build up ... I figure if I add a mile a day, I will be up to 26 by marathon Monday! :)

From timp on Tue, Mar 27, 2012 at 12:09:30 from 144.189.100.28

at least your legs will be fresh for boston!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

 8:17 pace on new cross country trails behind Alex's school

 http://runnersconnect.net/boston-marathon-coach/pace-calculator/

I think I will follow the 2:58 pace plan for the first 4 miles, then just hang on for dear life the next 22.2!  :)

Comments
From I Just Run on Wed, Mar 28, 2012 at 08:51:22 from 67.79.11.242

Make sure you hang on tight...!

Even though I'm not running Boston I went to the website for a look....that's pretty cool. I tried to do the same for my upcoming OKC marathon since I somewhat know the course.

From JG on Wed, Mar 28, 2012 at 09:44:13 from 71.56.87.5

Hang on & start praying is more accurate! There is a downhill start, so there is no way I will start out as conservative as I should ... not too mention I will be surrounded by people running fast! The good thing is I have no finish time expectations, so no matter what happens, I plan on enjoying it! I don't think I would enjoy going slow from the get go ... so I will start out with a goal of 3:05, and adjust as many times as necessary! :)

I read that one of the biggest factors at OKC can be wind ... so give some thought to what pace adjustments you might want to make based on what the wind is doing. I know I am hoping for cool weather & a 20 mph tailwind! :)

From I Just Run on Wed, Mar 28, 2012 at 10:01:17 from 67.79.11.242

I'm looking forward to you "enjoying" the race...sounds kinda weird doesn't it!

OKC was very windy (30 mph wind), rain and hail last year and temperature in the 40's...It was miserable. I may drop out if the weather isn't good this year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.001.000.008.50

Got my free Karhu shoes in mail today (won them by beating 'the bear' in a 5k 10 days ago)

Since they were all laced up & feeling good, I stepped out for a fast mile.

5:46, then 1/2 mile cooldown at 8:20. 

Shoes felt great, but I felt like I was going to die running that fast in 80 degree heat!

Just wanted to get a fast mile in them, so hopefully I can contain myself and run an easy 7 or 8 in them later tonight. If they continue to feel good as I break them in, I think I will wear them at Boston.  They are 8.8 ounces, which is still pretty light, and they definitely feel like they provide more cushioning then my Adidas Adios ... which I think are 7.5 ounces.

 I like the listed 'benefits' on the website:  "Precision engineering providing ultimate forward efficiency."

http://www.karhu.com/products/flow-fulcrum-ride-formula-one-scream.html#tab1

--------------------------------------------------------

7:30 pm - 77 degrees, 7 miles - no pain  :) , no endurance  :(

7:25, 7:35, 7:46, 7:46, 7:51, 7:51, 7:20

Karhu Flow Formula One Miles: 8.50
Comments
From Dan on Wed, Mar 28, 2012 at 15:41:26 from 24.209.83.20

Hey- hope you like the shoes! What corral you in for Boston? You have an idea of pacing yet? I'm setting NO pr there, curious of what you were hopeful of.

From JG on Wed, Mar 28, 2012 at 20:02:19 from 71.56.87.5

Thanks Dan, I am in Wave 1, Corral 5.

Boston pace/goal ... hmmm, that is the million dollar question. Short answer is hope to finish with a smile on my face!

If I had to guess a time goal, I guess it would be sub 3:20. My back up goal is to finish without hobbling! If that can't happen, I will probably start seeking out beer from crowd, and just try to finish smiling!

Since it is a downhill start, my plan is to probably go out at a 7:00 min pace, just hang onto it as long as it is comfortable, then adjust based on how I am feeling. Let's just say I don't have lofty expectations, but I have run marathons on low mileage before & surprised myself.

My October 3:06 marathon guarantees my entry for next year, so there is no pressure. If I can get through it healthy, I have an opportunity to be a pacer at the Poconos marathon May 20, which I would really like to do, so I guess my only real goal is to stay healthy!

From Dan on Wed, Mar 28, 2012 at 20:35:53 from 24.209.83.20

Cool, I'm in 7 so jump back before the race and we can chat before you head back up. I'm definitely not ready for sub 3:20 otherwise I'd ride ya down those hills.

Nice deal on the pacer!

From JG on Wed, Mar 28, 2012 at 20:57:30 from 71.56.87.5

When are you arriving in Boston? Any family traveling with you? I just booked a flight getting in Fri morning. My bro is driving up from NYC Sat & we are staying at a friend of his house. We definitely need to hook up at some point.

From timp on Thu, Mar 29, 2012 at 06:43:06 from 144.189.100.25

nice run JG -

It will take a little while to get used to the current temps. Those miles run sound a lot like mine, except for the sub 6 mile. Endurance just isn't there right now.

From I Just Run on Thu, Mar 29, 2012 at 10:13:24 from 67.79.11.242

Good to hear your back running with no pain. It's exciting reading you guys conversation about Boston :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

75 degrees ... 10 mile comfortable pace run ... 7:50 AP

Well, considering I have not felt 'comfortable' on a run in 3 months, this is a good step in the right direction.  Pretty much all my runs I have ended up running slower & shorter than I planned, either because of knee discomfort or struggling aerobically.  Today I was determined to start easy & keep it comfortable ... amazing how easy it was keeping the pace sub 8 ... without starting out running the first 2 miles at 7:30, which I usually do. 

The whole run felt comfortable, although the last couple miles were a little harder, I believe this was mostly a fueling issue, they were still relatively easy, just took a little more effort than the first 8.  I think one of the hardest things to regain after time off is the mental strength to push through discomfort ... probably because it hits you so much earlier in the run, it is a little deflating!  Today I had no mental battles to keep going, in fact, if I had a Gu I probably would have kept going.

An encouraging run was just what I needed, considering this is the first time my weekly mileage has surpassed 30 since my injury in mid January.  I think I can gain a lot back in the next 2 weeks with consistent running, which will make 26.2 a little less of a battle ... at least for the first half of the race!

1 - 8:36

2 - 7:57

3 - 7:57

4 - 7:38

5 - 7:47

6 - 7:44

7 - 7:36

8 - 7:41

9 - 7:46

10 - 7:35

 

PM - 2 miles, 7:43, 7:49

Karhu Flow Formula One Miles: 12.00
Comments
From Steam8 on Thu, Mar 29, 2012 at 12:04:04 from 166.70.55.77

What a run. You are still in great shape! You will probably see me crawling across the finish line at 4:30 with how my training is going! :(

From JG on Thu, Mar 29, 2012 at 12:11:54 from 71.56.87.5

Thanks Steam! I have not been on here much & a little quiet ... but I have seen you put in some solid runs! I think you will do great ... and none of us will be crawling ... I think the atmosphere will keep some pep in our step and a smile on our face regardless of our time! :)

Hope we have the chance to meet up ... oh ... and I have already started praying for cool weather & a tailwind! :)

From allie on Thu, Mar 29, 2012 at 12:37:48 from 161.38.218.168

that is great, JG. glad to hear it.

From flatlander on Thu, Mar 29, 2012 at 16:16:11 from 76.31.26.153

This is great news, timing couldn't be better for you.

From SlowJoe on Thu, Mar 29, 2012 at 17:58:59 from 69.131.141.92

Great run, glad to see everything is going a lot better now. Your 1st mile looks like my mile 1 always does.

From timp on Fri, Mar 30, 2012 at 09:46:40 from 144.189.100.29

rock on JG. nice run

From Steam8 on Fri, Mar 30, 2012 at 18:12:31 from 166.70.55.77

Praying for a tailwind and cooler temps is a great idea! How about adding me to your list! I hope I make it across the finish line and right now I would love a 4:30...I just hope I can run across the finish line!

From Dan on Fri, Mar 30, 2012 at 23:53:50 from 24.209.83.20

I'm with you and joe on those 1st miles. Good run!

From I Just Run on Mon, Apr 02, 2012 at 09:33:38 from 67.79.11.242

I took a big sigh of relief when I saw your run and read your entry...this is great news that you're finally back on the upswing. Now you can go enjoy your running again!

From Andrea on Tue, Apr 03, 2012 at 20:18:23 from 67.177.21.60

Definitely a good step in the right direction!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 @ 8:35

9:29, 9:04, 9:04, 8:47, 8:01, 8:00, 7:39

Karhu Flow Formula One Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Jekyll Island for Spring Break ... ran in afternoon, 88 degfrees ... 7 @ 8:11

8:51, 8:42, 8:27, 8:18, 7:57, 7:46, 7:15

Followed with 10 easy miles on bike ... 12.7 mph

Karhu Flow Formula One Miles: 7.00
Comments
From I Just Run on Wed, Apr 04, 2012 at 10:40:22 from 67.79.11.242

Wow....HOT...!

It's a lot easier to bike in 88 degree weather than run! I'm going to start pumping out some mile on the bike soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

First 4 @ 8:10 pace ... then ran into my son, dad, & niece, giving my mom a ride around the island on a Surrey Bike ... they were struggling, so I pushed from behind for 3 miles until we got to ice cream shop.

Karhu Flow Formula One Miles: 7.00
Comments
From I Just Run on Wed, Apr 04, 2012 at 10:41:40 from 67.79.11.242

The ice cream shop was probably like "a carrot on a stick"! I bet your AP got much faster the closer you got to it :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Easy run around island with a neihbor I met, 2hrs, 9:15AP

Karhu Flow Formula One Miles: 13.00
Comments
From I Just Run on Wed, Apr 04, 2012 at 10:42:57 from 67.79.11.242

Might have been slow but still some good miles. Sometimes I think I just need to practice being on my feet for more miles...no matter what the pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

8:10 AP

Karhu Flow Formula One Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.002.008.00

6 mile bike to warmup, then was going to do an easy 8.

Got passed by a guy running 6:45 pace at 5.8 miles, so fell in behind him for a couple faster miles, then blew by him with a final quarter mile increased effort.  Was good to get in a couple faster miles, it appears my comfortable pace is about 8:10 right now ... but the edrenalin of faster runners helps ... so hopefully that will carry me 26.2 miles in 10 days!

8:43, 8:10, 8:12, 7:47, 8:02, 7:47, 6:43, 6:31

7:44 AP

Karhu Flow Formula One Miles: 8.00
Comments
From timp on Sat, Apr 07, 2012 at 06:33:03 from 99.110.188.230

nice!

From Dan on Sat, Apr 07, 2012 at 18:07:07 from 24.209.83.20

I hear ya about being around other runners. Happened this week to me in Chicago. Good week going!

From SlowJoe on Sun, Apr 08, 2012 at 15:26:05 from 69.131.141.92

Absolutely, let that adrenaline carry you along. Should be a really fun time, wish I was going.

Nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

Exactly 7 days from now, I will be enjoying Mile 6, wondering whether I should speed up or slow down!  Last week was a pretty good week, 2nd consecutive week of logging over 30 miles ... something that has not happened in 12 weeks.  After 4 consecutive days of running, I had no pain, but was feeling some lingering soreness around my knee, so I am taking a few more days off.  I can't really taper as I never built up my mileage, I guess my goal for the week will be to run an hour a day, and focus mainly on mental preparation, as that is what will carry me.  I guess dropping a couple pounds might help too ... since I have gained 8 pounds over my period of rest!

Even though I have no idea what next Monday will bring, I am excited to test my limits ... it is easier to surprise oneself when there is not much in the way of expectations!  Also need to decide this week if I am going to try to tackle NYC in November ... although I am leaning in that direction.

PM - 4 'faster' miles, then backed off ...

7:26, 7:16, 7:15, 7:01

8:12, 7:53, 7:38, 7:51

Karhu Flow Formula One Miles: 8.00
Comments
From I Just Run on Mon, Apr 09, 2012 at 08:55:28 from 67.79.11.242

You amaze me how you can run the miles without much training! I fall off for a few days and it takes me weeks to bounce back. I hope you have a great time at Boston!

From JG on Mon, Apr 09, 2012 at 08:58:36 from 71.56.87.5

Thanks IJR ... I plan on having a great time ... regardless of my time! :)

From Dan on Mon, Apr 09, 2012 at 21:56:26 from 24.209.83.20

Great attitude, good run. I am wondering. If I should adopt your Method and just push it.

From JG on Tue, Apr 10, 2012 at 08:23:58 from 71.56.87.5

Thanks Dan ... I am still wondering too ... but you can't win in Vegas if you don't roll the dice! :) I am definitely more sore than I should be after 8 miles yesterday ... but a friend gave me a pain pill for Monday afternoon! lol

From Steam8 on Tue, Apr 10, 2012 at 09:59:08 from 166.70.55.77

You ready? I hope both our our knees hold out. I am getting a cortisone shot tomorrow and it will be about 3 weeks of zero running when I run on Monday. I don't know what that marathon will bring.....but I am ready to bring it on! I hope the shot works because I am having a hard time even walking! dang knee!

It will be fun to meet you and everyone else on the blog. We will have to have a blog meeting and get a pic with everyone!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.606.2010.00

Today was a great confidence booster!  Did not really have a plan, other than run an hour, but I did put on my Boston race gear & took a GU ... I guess the adrenalin is starting, cuz I ran much faster than I imagined I would.  This is the first time I have been able to hold a sub 7 pace & not feel like I was taxing myself aerobically.  I never felt like I was pushing it, just tried to stay relaxed & find my stride.  Quite honestly, I was wishing I was in Boston, cuz I felt like I was ready to keep running all the way to downtown Boston!

10k - 41:47 - 6:44 AP .... then 3.8 miles cooldown with (6) 0.1 mile downhill strides - 8:10 AP

6:59, 6:47, 6:48, 6:43, 6:46, 6:30, 6:17 pace for last 0.2

Pushed a little harder last mile to come in under 42, but never pushed too hard, & felt like I could have kept going holding 6:45 pace for a while at least!   I am happy, not jumping to any crazy race expectations with one good training run ... but it certainly helps to get this one under my belt at what felt like a moderate effort level!

Adios Miles: 10.00
Comments
From timp on Wed, Apr 11, 2012 at 08:05:26 from 144.189.100.29

very nice JG - keep that confidence going until Monday afternoon. Keep those legs fresh and springy and you'll be having a great time in Boston.

From JG on Wed, Apr 11, 2012 at 10:49:04 from 71.56.87.5

Thanks Tim, a little sorer than I should be after 10 miles, but after a couple more days of easy running & a couple days rest, hopefully the legs will be feeling springy on Monday!

From I Just Run on Thu, Apr 12, 2012 at 08:32:25 from 67.79.11.242

Amazing bounce-back! I'm excited for you. Do you know how I can track your progress throughout the race?

From JG on Thu, Apr 12, 2012 at 09:30:17 from 208.54.64.129

Thanks Preston! You can text 'runner' to 345678, you will get a text back asking for bib #, I am 4608

From I Just Run on Thu, Apr 12, 2012 at 09:48:45 from 67.79.11.242

Got-R-Done....Thanks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Planning to run an easy mile or two tonight after I get all my ducks in a row ... heading for airport at 6:00 tomorrow morning.

I honestly thought I had convinced myself that I was just going to just enjoy Boston, and not worry about my time.  However, as the days tick down, it just does not seem like a race without a goal!  Hence, I have settled on a goal of 3:10, a 7:15 pace ... this equates to a 45 minute 10k, which should be sustainable, at least for the first 16 miles! I do reserve the right to change my goal during the race, as many times as I want, as long as I finish somewhere between 2:59 & 3:30!  :)

The latest forecast I have seen calls for a 1% chance of snow, so that is what I am praying for ... although not sure how that could happen with a low of 50 & high of 71.  I think it is pretty safe to say that chances are the temps will be in the 60's during the race, maybe 50's at the start with a little luck.  10mph winds out of NNW, which is not a bad thing!  I am dropping a quick note to BAA, to see if they might consider moving the race start up 7 AM.

My bib number is 4608, if you care to be bothered with text updates, just text 'runner' to 345678, you will get a reply asking to enter bib number.  Text updates are at 10k, 1/2, 30k, and finish.  Since my goal is a 45 min 10k pace, please do not cheer when you get the first text saying 43:xx ... start praying instead please!  :)

Best of luck to everyone who is running!

Comments
From Hamdog Alum on Thu, Apr 12, 2012 at 19:09:12 from 24.240.65.116

Best of luck if you're in for meeting some fellow bloggers we're all going to watch the 5K Sunday and run a couple very easy miles.

From timp on Fri, Apr 13, 2012 at 08:36:17 from 144.189.100.29

Safe travels and have a enjoy the whole experience!

From I Just Run on Fri, Apr 13, 2012 at 09:34:11 from 67.79.11.242

Whooo..Hoooo, have fun but don't burn out like I did on my last marathon :-( I'll be watching for text updates intently!

From JG on Fri, Apr 13, 2012 at 10:35:11 from 208.54.36.240

Thx guys, I have arrived & officially started carb loading at the Atlantic Beer Garden while I wait for expo to open at 2.

First email I got off plane was from BAA, warning about temps in 80s & SW wind, in other words, no cooling from wind. Keeping my time goal for now, it may get revised early in race though! Still 72 hours for a coolfront to appear

From rAtTLeTrAp on Fri, Apr 13, 2012 at 10:51:40 from 98.247.27.122

Any response from BAA about moving up the start time yet? :) I don't get much practice running in the heat here in Washington.

See you in corral 5

From I Just Run on Fri, Apr 13, 2012 at 11:02:05 from 67.79.11.242

Are you guys in the same corral...? That's great!

From rAtTLeTrAp on Fri, Apr 13, 2012 at 11:06:27 from 98.247.27.122

Same corral. I may be tougher to spot without the black shirt with flames though. It's probably going to be too hot for that. Just look for the flaming board shorts. I guarantee I'll still be the only one wearing those.

From derhammer on Fri, Apr 13, 2012 at 11:15:59 from 65.67.40.73

Good luck guys!

I hate to post bad news but it is what it is from local news:

Monday: On your mark, get set....melt. Hottest since 2004, and possibly record-setting. Highs in the upper 80s with blazing sun and a gusty southwest wind. 70s at the start in Hopkinton.

From timp on Fri, Apr 13, 2012 at 12:12:02 from 144.189.100.29

have fun JG! The heat will just make you want to finish faster...

From I Just Run on Fri, Apr 13, 2012 at 12:21:29 from 67.79.11.242

Sounds like my kind of weather :-)

From JG on Fri, Apr 13, 2012 at 12:28:08 from 208.54.36.168

The hotter it is, the colder the beet tastes at the finish! :)

From timp on Fri, Apr 13, 2012 at 12:48:51 from 174.251.251.10

Right you are Jon

From I Just Run on Fri, Apr 13, 2012 at 13:31:08 from 67.79.11.242

Beet...Ha ha... I drink Beet Root Juice sometimes before I race :-)

From flatlander on Fri, Apr 13, 2012 at 13:49:56 from 76.31.26.153

Have to try the beet juice. Seriously, run smart and be careful, I'll be tracking you.

From SlowJoe on Fri, Apr 13, 2012 at 18:02:26 from 69.131.141.92

Good luck JG, will be tracking you! Take it easy out there and come home alive!!

From timp on Mon, Apr 16, 2012 at 13:25:34 from 144.189.100.26

have a cold one JG - you've earned it out there in the heat today. How did your legs hold up?

From SlowJoe on Mon, Apr 16, 2012 at 16:52:56 from 69.131.141.92

Congrats JG, hopefully you had a good time out there! You've done something not many people have done.

From JG on Tue, Apr 17, 2012 at 09:40:59 from 98.109.183.41

Thanks all for the encouragement ... it was a fun run in the sun ... best of all there was no knee discomfort ... so time to start traing for NYC. I highly reccomend all add that one to their list of must do's ... almost everyone I talked to in Boston that had run both, ranked NYC as a more memorable experience ... not to take anything away from Boston!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy jog up & down Heartbreak hill while driving course ... enjoying Boston!  Met Amy, Becca, Mary, & Cheryl from blog at Expo ... and we had a fun dinner at Bertucci's!

Karhu Flow Formula One Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Went to 5k, missed Andrea finish cause parking was hard to find (stayed in a suburb at a friends about an hour from downtown).  Met up with Jake, Andrea, Eric, Dan, and Rachelle at finish and we went for an easy 3 mile jog ... great to meet some more fellow bloggers.  Then I watched the Mile invitational HS Boys & Girl, Open Mens & Womens from the Grandstands ... exciting & fun ... scary fast runners!  It was 3 loops, & they had a big screen showing whole race, so you could really watch the races unfold.  Good stuff!  Stayed downtown all day & met up with some others I knew from Atlanta, then met my brother for dinner, as he drove up from NYC to watch race.

Karhu Flow Formula One Miles: 3.00
Race: Boston Marathon (26.2 Miles) 03:52:08, Place overall: 6877, Place in age division: 857
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.200.000.000.0026.20

Awesome day ... I think you all know the conditions runners were faced with!

I had no real time goal, just wanted to make sure I stayed comfortable so I could enjoy the day, and if by some stroke of magic I had a chance at a good time, I would roll with it & push ... but was not concerned with time.

My brother dropped me off about a 1/4 mile from the start at 7:30 & I walked to athletes village ... where I just relaxed, hydrated, ate bananas & a bagel.  Met some cool people & before I knew it we were making our way to the start.  Most of the day I just ran with the flow of people ... started off at a 7:00 mile pace ... and while this was comfortable ... I knew this would be trouble ... so at about the 3/4 mile mark I jumped off the road for a quick pit stop ... which apparrently I needed from all my hydrating ... because it lasted about 30 seconds!  This was good, because when I jumped back in, the pace was a little slower.

By Mile 4, I realized just how hot things were going to get, and basically determined I had 2 options:  1) Push the pace & be miserable and still not be happy with my time, or 2)  Back off, enjoy the day, and not worry about my pace.  Option 2 was the only logical decision ... coming off knee injury and facing extreme heat conditions, pushing it would make no sense.  It was at this point that I started dumping water on my head at just about every opportunity I could ... which was pretty much whenever you wanted ... because the spectators were awesome in their support of the race ... water, ice, popsicles, bananas, cold sponges ... you could get pretty much whatever you wanted when you wanted it!

By Mile 7 I could feel myself overheating, so the water dousings became more frequent.  At this point I met up with a couple other runners from the Atlanta Track Club, and ran a few Miles with them around 7:30 pace.  After a while I let them go, because I wanted to stop more frequently to make sure I stayed cool & did not want to chase them down every time I did this ... but it was fun to run a couple miles with them ... in the end we had the same time anyway ... and I passed one of them in the last quarter mile.

Around Mile 10, my average pace started dropping pretty substantially, but I really was not running slower, just stopping more often to dump water on head, stand in front of a sprinkler, kiss girls fro Weelsley College, and just soak up the experience while I kept my body temp down ... I guess I did a good job of this as I experienced some chills ... not sure if this was a sign of overheating or over cooling ... but I was going to err on the side of the latter!

At no point in the race was I really uncomfortable, as I took all precautions against going there.  The crowds were awesome ... it was easy to get them riled up with high 5's while doing 100 yards pickups & pumping my fist.  Another fun thing to do was to get a glass of water & throw it on the boisterous college spectators & then take off in a sprint ... they loved that & and it always got a loud response from the crowd.  Of course, 50 yards down the road I would just slow back down.

The hills of Newton were not bad, of course I was running conservative and not racing ... I knew when I reached the top I was home free ... I have not run over 14 miles since I injured my knee in January.  I met my brother at Mile 21, hung out & chatted with him a minute or two ... it was great to see him at this point in the race.  He asked how I felt & I responded, "Great, I am just out for a jog in the park, there is plenty left in the tank."  I thought about ruuning hard the last 5, but it just did not make sense, I did do a bunch of spurts to energize the crowd, but just followed those with recoveries.  I think I had ice cubes in my cap about 10 of the last 13 miles!

All in all it was an awesome day ... and while I am a little stiff today ... the best thing about my conservative approach will be a quick recovery.  I will return to Boston another day to race!

Splits:            Pace

5k:      23:25      7:32

10k:    24:13      7:48

15k     24:22     7:51

20k     27:34     8:52

Half:    1:45:41

25k     27:11     8:45

30k     29:23     9:30

35k     32:43    10:32

40k     30:23     9:47

42k     12:32    10:05

3:52:08  8:52 Overall Avg Pace

Adios Miles: 26.20
Comments
From MarkP on Tue, Apr 17, 2012 at 09:21:53 from 75.169.14.5

Great job enjoying the experience! Congratulations.

From flatlander on Tue, Apr 17, 2012 at 10:20:28 from 198.207.244.102

One other runner on the blog (that I have seen so far) took your approach. I think it was the sensible thing to do, no way was anybody going to get a good time in those conditions, so might as well do something else instead of practically ending up in the ICU.

From allie on Tue, Apr 17, 2012 at 11:04:01 from 161.38.218.168

nice job adjusting your goals for the conditions and just enjoying the experience in boston -- there's nothing like it! congrats.

From Dave S on Tue, Apr 17, 2012 at 11:38:42 from 69.170.115.216

That sounded like a great plan! Yours is the first report I've read that made me feel like I wanted to be there running it the way you did. Congrats on enjoying the experience to the fullest.

From derhammer on Tue, Apr 17, 2012 at 12:04:48 from 24.34.199.36

Hey man, you survived to run another day and enjoyed the experience along the way. I am sorry that we did not get a chance to meet up. Take care amigo.

From timp on Tue, Apr 17, 2012 at 12:14:27 from 144.189.100.29

great job JG - it sounds like you had a blast!

Next time you can race it

From I Just Run on Tue, Apr 17, 2012 at 12:56:52 from 67.79.11.242

I'm glad you made an early decision just to enjoy the run and make it into a race! Just the whole experience (preparing, qualifying, going and enjoying) is what it's all about :-) I think the journey was much more important than the goal in this race anyway !!

From Andrea on Tue, Apr 17, 2012 at 14:05:00 from 50.138.183.237

Glad you really got to soak up the experience! Nice long run :)

So great to meet you, by the way!

From Jake K on Tue, Apr 17, 2012 at 14:06:18 from 50.138.183.237

I'm glad you had a great day and experience.

It was awesome to meet you on Sunday - I enjoyed our run a lot.

From SlowJoe on Tue, Apr 17, 2012 at 19:20:03 from 69.131.141.92

Sounds like you did it all right, I'm jealous! Nice job and congrats again. The RR was a good read, I enjoyed it.

From Dan on Tue, Apr 17, 2012 at 21:59:28 from 24.209.83.20

It was a great experience, great way to run it! Good to finally catch you Sunday, we will have to do it again.

From Hamdog Alum on Wed, Apr 18, 2012 at 19:07:46 from 24.240.65.116

It takes a lot of self control to make that decision. I hope the knee comes out good after this one and it was great to finally meet! I loved your idea of throwing water back on the crowed. I'm going to use that one next time!

From rAtTLeTrAp on Thu, Apr 19, 2012 at 16:48:53 from 24.18.125.122

I'm a little jealous that you had so much fun in this race and still beat me :) Good on you! Congrats on getting there AND making the most of it!

From MaryMary on Thu, Apr 19, 2012 at 21:38:36 from 99.185.60.234

It was so fun to meet you. Great job on the race. It was definitely one to remember!

From JG on Fri, Apr 20, 2012 at 15:32:28 from 71.57.246.108

Thanks all for your support & comments, it was definitely a most memorable weekend ... and best of all ... my knees gave me know problems! Just got my confirmation on entry for NYC Nov. 4th, so hopefully I will stay healthy & be ready to race that one!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Post marathon shuffle

Karhu Flow Formula One Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Easy 6+ late at night ... or maybe it was early this morning ... impromptu run to the store while visiting a friend in Philly, because he had crashed & I did not have wheels.  Felt good ... not ready for speed, but fully recovered.

Karhu Flow Formula One Miles: 6.30
Comments
From Dan on Fri, Apr 20, 2012 at 19:11:02 from 24.209.83.20

Recovered means speed soon, nice that you are feeling well!

From Hamdog Alum on Fri, Apr 20, 2012 at 19:25:02 from 24.240.65.116

That's good news! Sounds like a lot of the blog came out good after Boston.

From I Just Run on Fri, Apr 20, 2012 at 21:05:56 from 166.205.11.91

You bounce back quickly...not me!

From JG on Sat, Apr 21, 2012 at 08:08:35 from 71.57.246.108

Dan, heading out for a run now ... maybe a few faster miles! :)

Erik, I kept reminding myself recovery would be easier if I did not push ...

IJR ... much easier to recover from a long jog across town than a race! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.000.000.0013.00

Felt pretty good, comfortably fast I would call it.  Hard to believe that last mile was goal marathon pace for a sub 3, but never say never ... for starters I need to lose the beer gut!

1- 8:44

2 - 8:18

3 - 7:59

4 - 8:05

5 - 7:49

6 - 7:54

7 - 7:44

8 - 7:37

9 - 7:45

10 - 6:48

 AP: 7:52

PM - Visiting my parents in PA for a little while & one of the beauties of that is the running path along the river out the front door ... let the doubles begin!

Easy miles in a refreshing steady rain ... 8:50, 8:40, 8:26 ... finished with a stride the last 0.1


Ghost GTX Miles: 3.00Karhu Flow Formula One Miles: 10.00
Comments
From SlowJoe on Sat, Apr 21, 2012 at 12:05:10 from 74.194.104.110

Nice comeback after Boston! Plenty of time to shed any "beer gut" before NYC.

From Steam8 on Sat, Apr 21, 2012 at 16:01:20 from 166.70.55.77

Seriously! You ran 13 today?! I am amazed. I didn't notice a beer gut, but training for a marathon always leans one out! It will come off in no time.....only if you lay off of the beer JG! ;)

From Dan on Sat, Apr 21, 2012 at 21:06:56 from 24.209.83.20

Great run!! Good to see it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Jogged to riverfront to watch local 5k.  They had over 750 runners for first year & raised over 50k for cause ... pretty cool. I thought about racing ... and should have as 20:25 won the 40-49 age group & they had some good loot ... Mizuno bag, $20 restaurant gift cert., 4 pairs of running socks ... not bad for an age group winner!  Of course, the thought of getting up & running 6:30 miles was not too appealing, but it was fun to watch & cheer on other runners.

The mind wants to run more/train harder ... but I am pretty much scared of injury ... and my old body tells me to take it easy.  Consistency is not something I have been able to maintain the last 3 months due to my knee issues ... and since those seem to have passed ... that is what I will strive to get back to!


Adios Miles: 2.00
Comments
From timp on Sun, Apr 22, 2012 at 18:10:33 from 99.110.188.230

thats where I need to get back to as well JG...

From I Just Run on Sun, Apr 22, 2012 at 19:49:27 from 12.162.141.2

Take it easy for a while...you'll be back soon enough!

From DLTheo on Tue, Apr 24, 2012 at 14:41:34 from 155.130.107.20

Given that you just ran Boston, yeah, take it easy.

What kind of knee problems have you been having? I find that most of my knee pain can be taken care of by strength training, getting new running shoes, running on softer surfaces, and (as a last resort) backing off mileage for a week or two.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Cold, wet, rainy day ... but rain finally let up so I could get out!  Felt pretty good, AP 7:34

8:15, 7:41, 7:46, 7:43, 7:39, 7:35, 7:25, 7:24, 7:23, 6:50

Adios Miles: 10.00
Comments
From Dan on Mon, Apr 23, 2012 at 18:57:16 from 24.209.83.20

Solid 10 my man!

From I Just Run on Tue, Apr 24, 2012 at 07:26:28 from 67.79.11.242

Please send some rain down here!

Sounds like you're ready for another race :-)

From JG on Tue, Apr 24, 2012 at 07:35:39 from 71.57.246.108

Sun is shining today! :)

From timp on Tue, Apr 24, 2012 at 07:41:19 from 144.189.100.25

really nice run JG

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Beautiful sunny day, trying to decide if I will go long or fast today!  Ate pasta last night, so maybe I will try to go long ... fast seems to be a challenge for me mentally these days anyway!

I will be the 3:40 pacer for the Poconos marathon May 20!  That should be interesting, because I struggle talking & running ... and I will have to be a chatterbox as a motivator ... not to mention I will have to carry a sign the whole way.  Good news is it has 1800' of elevation drop & a 3:40 is only a 8:23 pace, so I should be in a comfort zone.  Although not sure it is possible to be comfortable beyond 18 miles!  lol

 Yesterday, I ran 10 miles & then ate half a bag of chocolate doughnuts, felt like I broke even!  Today I ran 20 ... before eating the other half!  :)  Ran the Capital Area Greenway Belt in Harrisburg, a fun 20 mile loop with varied scenery & some soft surface running trails ... about 800' of elevation gain & drop, with a good portion flat.

This was a good confidence builder for my pacing duties May 20 ... wanted to make sure I was not in over my head.  Pretty much a comfortable, steady effort & about 15 seconds faster than what I will have to pace .. so should be in good shape, particularly since the marathon has 1800' el drop.  Debated stopping at Mile 19 & walking it in, just to be cautious with my knee ... but decided I would gain mental fortitude experience by pushing on ... after all, that is about 90% of what the last 10k of a marathon boils down to!  I was on pace for a 3:33 marathon, almost 20 minutes faster than Boston ... to give you an idea of what running in 80 degree temps does to ones performance!

Split Avg Pace
1 8:10
2 8:21
3 8:17
4 8:13
5 8:13
6 8:13
7 8:12
8 8:11
9 8:14
10 8:12
11 8:03
12 8:16
13 8:10
14 8:07
15 8:04
16 8:03
17 8:06
18 8:01
19 8:03
20 7:48
 Summary

8:09

Brooks PureFlow 2 Miles: 20.00
Comments
From SlowJoe on Tue, Apr 24, 2012 at 12:00:09 from 155.219.241.10

Sounds like a fun event to pace. Pretty sure that will be a walk in the park for you. The sign will be annoying though, I would think.

From SlowJoe on Tue, Apr 24, 2012 at 16:57:00 from 69.131.141.92

Wow, nice 20! Good even pacing on the hills, just what you will need for the race.

From JG on Tue, Apr 24, 2012 at 19:33:43 from 71.57.246.108

Thanks Joe, this time I figured it would be good to do the 20 miler before my marathon ... not 8 days after! :)

I really had no expectations at Boston, regardless of weather with my low mileage trying to get healthy ... and even though this should be a comfortable pace, many others will have expectations of me to hit it ... in other words, I have no choice! lol

From Hamdog Alum on Tue, Apr 24, 2012 at 19:45:18 from 71.82.247.163

Nice run today. I remember eating a dozen long johns once. I could have probably ate more. It's like I have a 2nd stomach for those things!

From I Just Run on Wed, Apr 25, 2012 at 08:07:13 from 67.79.11.242

Good run JG! Will you just give me these 20 miles and I'll run the last 6.2 for my Boston Qualifier? I think I could make up the difference :-)

From JG on Wed, Apr 25, 2012 at 08:44:16 from 208.54.87.237

Thanks IJR ... This was a self imposed lesson on pacing as anything! I was constantly pulling back everytime I looked at my watch, trying to stay around 8:15. The last 8 I gave myself a little more freedom, but still pulled back everytime I saw a 7 on the watch. As a result, I thi k I could have easily run another 6 at tnat pace.

You will do great Sunday, try to keep tne pace at 7:50 to 7:55 the first 20, which will require you to dial it back! The last 10k is the race, you will be in position to either maintain & hit your goal, or gradually turn it up a notch ... Just remember the last 5k is when you will really need the strength in the legs! :)

Best of luck, I will be pulling for you & cheering you on. If I see any 7:40 splits I will be virtually shocking you! :)

From flatlander on Wed, Apr 25, 2012 at 14:42:50 from 198.207.244.102

Nice mid-week 20, especially so soon after racing. You won't have any trouble pacing the 3:40 group, obviously.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I was going to take a day of rest, but it was too nice out to miss an easy 6 mile recovery jog along the river!   9:18, 8:52, 8:54, 8:38, 8:18, 8:58

Brooks PureFlow 2 Miles: 6.00
Comments
From SlowJoe on Wed, Apr 25, 2012 at 18:25:26 from 69.131.141.92

Sounds nice. And good call - those recovery runs definitely have benefits on many levels.

From Dan on Wed, Apr 25, 2012 at 20:44:39 from 24.209.83.20

Dude nice river run following that 20 miler... Not like you (Mr I take a week off and pr anyway), but great job, I like it!!

From I Just Run on Thu, Apr 26, 2012 at 08:44:23 from 67.79.11.242

Good to take atvantage of the nice weather, summer will be here soon!

I'm feeling really guilty with all the miles flying around and my measly 30-40 miles per week :-(

From timp on Thu, Apr 26, 2012 at 09:56:42 from 144.189.100.26

nice week so far JG! I think you are back at 100%!

From JG on Thu, Apr 26, 2012 at 17:51:07 from 71.57.246.108

Very true Joe, thanks.

No run today Dan, is that more like me :)

Preston, I would take your consistency over my mileage peaks & valleys ... not too mention you are tapering!

I hope so Tim, still have nightmares about potential running injuries though!

From Hamdog Alum on Thu, Apr 26, 2012 at 20:52:52 from 71.82.247.163

I always feel guilty when I miss a nice day of running, even if it's after a big run I still can't seem to stay off the road ;-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well, I refrained from dropping $100 on the bright orange Boston jacket at the expo ... but have to admit the color grew on me over the race weekend ... as everyone was wearing one!  Anyway, checked on line this morning ... everything marked down 40% ... so got the jacket for $60, black track version for $54(was 90), string backback for $17 (was 28), & compression shorts for  $24 (was 40).

Wait ... I spent $155 ... not $100 ... dangit!  Oh well, it was my birthday last week!

Comments
From derhammer on Fri, Apr 27, 2012 at 09:15:49 from 192.156.110.33

JG - it's money well spent! You deserved to wear the jacket - glad you picked one up. The day after the race I picked up the black one for 40% discount at a local running store. I am glad I didn't buy it the day before!

From JG on Fri, Apr 27, 2012 at 09:38:01 from 71.57.246.108

Thanks for making me feel better about it David! Lol I think I actually like the black one more, but couldnt part with the $90, when it isnt even the 'official' jacket! I plan on returning next year to actually get to race the darn thing, but one never knows!

From Dan on Fri, Apr 27, 2012 at 20:25:29 from 24.209.83.20

I too refrained... I did spend too much at the expo on other Boston gear, but happy birthday spending!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.504.000.000.005.50

Ugh ... these were tough miles ... may have to sign up for a 5k to jump start the legs!

First 3 were into wind, stopped briefly after 2, 3, & 4 to catch breath & drink some water

7:43, 7:10, 7:05, 6:40, 6:57  1/2 mile cool down jog.

Brooks PureFlow 2 Miles: 5.50
Comments
From Steam8 on Fri, Apr 27, 2012 at 18:50:11 from 166.70.55.77

WHATEVER! You are super fast!! Nice run today JG!

From Dan on Fri, Apr 27, 2012 at 20:23:18 from 24.209.83.20

Tough miles build character ... And blisters :)

From Hamdog Alum on Sun, Apr 29, 2012 at 07:45:17 from 71.82.247.163

Those tough miles are building up your marathon legs! Nice job working through the day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Beautiful sunny afternoon, just wanted to run at my 'Happy' pace, & was very happy with what that pace was!

Split Avg Pace
1 7:54
2 7:45
3 7:45
4 7:41
5 7:40
6 7:33
7 7:31
8 7:24
9 7:40
10 7:25
11 7:25
12 7:44
 Summary 7:37

Second consecutive 50 mile week, with no knee issues, hopefully I can consistently stay around that mileage & stay free of injury!

Brooks PureFlow 2 Miles: 12.00
Comments
From Dan on Sun, Apr 29, 2012 at 16:52:46 from 24.209.83.20

Great back to back pain free weeks! Solid speeds too

From timp on Mon, Apr 30, 2012 at 07:44:30 from 144.189.100.29

great run Jon!

From Hamdog Alum on Mon, Apr 30, 2012 at 17:49:39 from 71.82.247.163

Good news! Great even paced run.

From I Just Run on Tue, May 01, 2012 at 08:02:40 from 67.79.11.242

Nice run...I like that "Happy Pace" I just can't keep it up long enough :-) Give me a few days of recovery and I'll try and keep up with you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.001.000.002.50

Rode bike 5 miles to track, did a little fast running, rode home.

Soft surface track, inside lanes are soft with ankle twisters on curves, so ran in what probably would be 3rd lane.  I am definately not good at speed work & don't really enjoy it ... but a little is better than none.

Ran 400 meter recoveries in about 2:00 each, then did a short cool down

4 x 400:  1:22, 1:25, 1:30, 1:28

Did not have a target pace & never looked at watch while running them.

Planned on doing more, but it was hot!  It is what it is!  The bike ride was nice!  :)

Brooks PureFlow 2 Miles: 2.50
Comments
From Dan on Tue, May 01, 2012 at 18:26:31 from 24.209.83.20

Hey we all know heat drains! Little is better than none... I didn't have a target either, just ran hard

From I Just Run on Wed, May 02, 2012 at 10:38:09 from 67.79.11.242

I'm supprised you don't like the track workouts...as fast as you are! I think I'm going to do more track work this summer.

From derhammer on Wed, May 02, 2012 at 14:18:01 from 70.113.125.159

Nice job, well no secret here that I am a big proponent of the fast stuff, whether on a track or fartleks on the road. You know, how they used to run before tracks were so common. ;-)

I have a running buddy that is going up to Poconos this year. Any tips that I should pass along?

From JG on Thu, May 03, 2012 at 16:03:00 from 71.57.246.108

Dan, I am cool with doing a little on the track ... but more tnan 4 repeats is pushing the limits! lol

Preston, I prefer 40 yard sprints chasing a ball ... any type of speed work helps.

David, I much prefer fartleks to track work! I have never run Poconos, so not much advice hear ... although I have heard there are a few uphills from 18 to 23ish ... so people say conserve early on the downhills. Not sure I agree with that philosophy, I like to take what a course gives you ... as pacer I am supposed to run even splits ... but we will be banking a little time from Mile 6-10, the biggest downhill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.001.007.00

5 mile progressive tempo, then 2 mile cool down

1- 7:34

2 - 7:23

3 - 7:09

4 - 7:02

5 - 6:32

6 - 7:53

7 - 8:13

Focused on running comfortably, shortening stride, & quickening turnover.

Brooks PureFlow 2 Miles: 7.00
Comments
From Dan on Wed, May 02, 2012 at 19:30:50 from 24.209.83.20

Fast turnover is key- tough to work on, but could provide great benefits.

From Steam8 on Wed, May 02, 2012 at 19:47:38 from 166.70.55.77

I don't know how that could be a comfortable run! I would pass out! All of you guys on here are so dang fast! Good to see that you are feeling good!

From timp on Thu, May 03, 2012 at 12:52:01 from 144.189.100.28

nice run JG

From JG on Thu, May 03, 2012 at 16:07:43 from 71.57.246.108

I agree Dan, I think it is the fastest way to get faster ... at least for 5ks & 10ks!

Thanks Amy, some days are definitely more comfortable than others!

Thanks Tim

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.000.001.005.00

Trying to keep miles light this week ... 

7:41, 7:16, 6:56, 6:54, 6:42

Brooks PureFlow 2 Miles: 5.00
Comments
From SlowJoe on Thu, May 03, 2012 at 17:46:50 from 69.131.141.92

Light and FAST - nice going this week, lots of quality stuff.

From flatlander on Fri, May 04, 2012 at 07:13:39 from 76.31.26.153

Good job this week. For a minute I thought you had a big marathon coming up but I guess you are just a pacer?

From I Just Run on Fri, May 04, 2012 at 08:56:23 from 67.79.11.242

I think he's pacing the 3:00 group.

From JG on Fri, May 04, 2012 at 09:05:06 from 71.57.246.108

Thanks Joe & Flat!

IJR, actually I paced 3:00 group in my previous life, 3:40 seemed more reasonable in this life, but the last 6 miles will hardly be a jog in the park!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.502.000.001.005.50

Hot  7:40, 7:12, 6:50, 6:28, 1.5 cool down @ 8:23

Brooks PureFlow 2 Miles: 5.50
Comments
From Dan on Fri, May 04, 2012 at 21:03:08 from 24.209.83.20

I think its going to be a hot summer for all!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

8:20 pace

Brooks PureFlow 2 Miles: 7.00
Comments
From timp on Mon, May 07, 2012 at 19:05:11 from 144.188.24.26

rock and/or rollin

From I Just Run on Tue, May 08, 2012 at 12:50:43 from 67.79.11.242

Good

From JG on Tue, May 08, 2012 at 18:48:47 from 71.57.246.108

:) Thx for checking in guys ... more of the same today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

8:20 pace ... oh the excitement of dialing in to a pacer pace!  :)

Brooks PureFlow 2 Miles: 10.00
Comments
From timp on Tue, May 08, 2012 at 20:06:12 from 144.188.24.26

just laying the base right now - that's the important thing.

From Dan on Tue, May 08, 2012 at 21:48:58 from 24.209.83.20

That is cool, I want to do that.

From JG on Wed, May 09, 2012 at 06:19:07 from 71.57.246.108

Tim, Thx for the perspective! It is funny how I know better ... but how quickly I forget that you can't go thru 3 months of sporadic training due to injury ... and then think you can go out & just start running b2b 50 mpw!

Dan, I am really looking forward to it & think it will be a neat experience ... as long as I don't bonk the last 6 miles! The group I am pacing with does pacing at both Akron & USAF ... so if all goes well ... I would be glad to make an introduction to the head guy & maybe you could do one of those in the future.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Ran 11 easy miles with the Harrisburg River Runners Club ... got introduced to 2 gals who will be running in the Poconos marathon ... and one needs a 3:40 to BQ ... which is the pace group I am leading.  Anyway, that works out perfect ... as I can catch a ride to the race with her!  

Karhu Flow Formula One Miles: 10.50
Comments
From I Just Run on Fri, May 11, 2012 at 08:45:42 from 67.79.11.242

Tell me again when the Poconos marathon is...?

From JG on Fri, May 11, 2012 at 08:51:58 from 71.57.246.108

May 20

From Dan on Fri, May 11, 2012 at 09:52:01 from 24.209.83.20

Sweet JG, that is a nice convenience and always fun to meet runners. Oh and please do mention my name, I'd love to pace at the AF or Akron races (assuming I get up and at it soon).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Probably no run today ... but I do have a prayer request!

My mom has been battling acute leukemia, since she was diagnosed last June.  This last week has been her toughest yet!.  She awoke last night with a fever of 103, and saw her doctor today  before a scheduled treatment, and she has been admitted to the hospital for IV antibiotics & some additional testing.

It is Mothers Day weekend, so we are all praying her hospital stay will be brief, give her strength, and combat the evil disease attacking her!  My sister is arriving this afternoon, and my brother & his family are arriving tomorrow ... praying for a weekend which brings smiles to her face!

Brooks PureFlow 2 Miles: 2.00
Comments
From MaryMary on Fri, May 11, 2012 at 14:31:12 from 99.185.60.234

So sorry. THat is tough watching someone you love go through that. I will pray for your mom too. What a great Mother's Days gift to your mom to have all her children visit.

From rAtTLeTrAp on Fri, May 11, 2012 at 14:58:51 from 141.0.8.248

Praying for her and the rest of the family as well.

From flatlander on Sat, May 12, 2012 at 05:48:49 from 76.31.26.153

Thoughts and prayers are with your mom, you and your family.

From timp on Sat, May 12, 2012 at 11:29:26 from 99.110.188.230

My prayers are definitely with your mom and your family, Jon.

From SlowJoe on Sat, May 12, 2012 at 15:05:10 from 69.131.141.92

Thoughts/prayers are with y'all, hope you get that happy weekend.

From Hamdog Alum on Sat, May 12, 2012 at 20:44:47 from 71.82.247.163

I'll say a prayer for her.

From Dan on Sun, May 13, 2012 at 17:27:20 from 24.209.83.20

Hope Mothers Day worked for the best. We prayed for her and all of you!

From JG on Sun, May 13, 2012 at 18:25:52 from 71.57.246.108

Thanks all for your well wishes & prayers. Mom is still in hospital, but doing much better ... and was happy to have family at her side most of the weekend!

From I Just Run on Mon, May 14, 2012 at 09:20:22 from 67.79.11.242

Hey JG,

I just checked your blog and saw what was going on. I am now on the prayer and will pass it to my prayer group! I hope things were uplifting for he this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Brooks PureFlow 2 Miles: 3.00
Comments
From Dan on Wed, May 16, 2012 at 20:23:46 from 24.209.83.20

Hope you are well!

From I Just Run on Thu, May 17, 2012 at 08:46:17 from 67.79.11.242

Hey JG, is everything okay?

From Steam8 on Thu, May 17, 2012 at 10:07:30 from 166.70.55.77

How is your mom? I hope all is well. Your last post about broke my heart! I can't imagine..... :(

From JG on Thu, May 17, 2012 at 19:26:21 from 71.57.246.108

Thanks for checking in, I am ok, mom came home from hospital yesterday, but was a tough day for her today. Hoping for some good days mixed in with the tougher ones! The good news is her hospital care was great & the 5 day she was in there her spirits were pretty good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

8:30 pace

Brooks PureFlow 2 Miles: 7.00
Comments
From timp on Fri, May 18, 2012 at 07:15:04 from 144.188.24.33

hey, good luck with your pacing duties this weekend!

From Dan on Fri, May 18, 2012 at 20:43:32 from 24.209.83.20

Yep, enjoy, hope you are well

From SlowJoe on Sat, May 19, 2012 at 16:19:19 from 69.131.141.92

Standard JG taper - basically take the entire week off...I love it! Have fun pacing, sounds like a blast.

Race: Poconos Marathon (26.2 Miles) 03:45:51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.700.000.000.0026.70

Interesting day of pacing, one day I will add some more detail ... but it was hot ... great group to about Mile 18, where the heat & hills quickly took its toll!  I ran with a race sponsored watch, which died at Mile 17 ... so from there I was guessing.  Ran the right pace, but looped back a couple times at 19 & 22 to give some words of encouragement to my disappearing group.Thought I was on pace to still come in under 3:45 ... but ended up being 3:45:51 ... not a big deal because I was not really pacing anyone the last 3 miles. 

Got back to hotel only to read a text message from my brother that he was enroute to Harrisburg because my mom had taken a fall in the morning & was back in the hospital.  Battling a terminal disease is tough, head hitting tile floor in bathroom did not help.  The entire left side of her head is badly bruised (she is platelet dependant) and bruises incredibly easily ... not a good combination for falling head first on a tile floor!  Good news is all heart & neural tests are clear, and internal bleeding appears under control.  She is getting great care & in pretty good spirits all things considered.  She is not in critical care ... but every day presents critical challenges.

Running does not seem too important to me these days, although it does help to clear the mind when I get out there! 

Adios Miles: 26.20
Comments
From timp on Mon, May 21, 2012 at 19:29:48 from 99.110.188.230

Jon - I'm really sorry to hear about your mom's fall. I know it isn't easy for anyone. Keep the faith, man. I'll be praying for your family.

From I Just Run on Tue, May 22, 2012 at 08:31:40 from 67.79.11.242

I am continuning to pray for you and your family.

2 Corinthians 4:16-18 So we do not lose heart. Though our outer self is wasting away, our inner self is being renewed day by day. For this light momentary affliction is preparing for us an eternal weight of glory beyond all comparison, as we look not to the things that are seen but to the things that are unseen. For the things that are seen are transient, but the things that are unseen are eternal.

From SlowJoe on Tue, May 22, 2012 at 18:38:28 from 69.131.141.92

Yikes, hope she is ok. Hang in there.

Nice job pacing as well, all the more impressive without the watch.

From Dan on Tue, May 22, 2012 at 21:09:47 from 24.209.83.20

I pray she improves, I'm sorry Jon. I know what you mean about the mind clearing at times.

From JG on Wed, May 23, 2012 at 06:55:45 from 71.57.246.108

Thanks all!

Tim, we are staying strong, while also trying not to turn a blind eye to reality, as much as that is possible!

Preston, I shared that scripture with my mom, thanks!

Joe, I guess the golden rule in pacing is don't turn around and loop back when you are running on pace!

Dan, I think today will be a good day for a peaceful run of 7 or 8 miles!

All your thoughts and prayers are greatly appreciated!

From flatlander on Wed, May 23, 2012 at 20:12:39 from 76.31.26.153

Glad you could get out there, I know from experience that definitely helps to sort through the emotions. Best wishes to you, your mom and your family.

From Hamdog Alum on Thu, Jun 07, 2012 at 17:32:22 from 71.82.247.163

Running is therapy and I hope it gives you some peace. I pray she pulls through the accident.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

Split Avg Pace
1 8:13
2 8:10
3 7:49
4 7:47
5 7:22
6 6:54
 Summary 7:43

Brooks PureFlow 2 Miles: 6.00
Comments
From Dan on Thu, May 24, 2012 at 19:54:16 from 24.209.83.20

I see pacing kept your legs fresh for post marathon. Nice. I still think pacing sounds enjoyable.

From I Just Run on Fri, May 25, 2012 at 08:55:42 from 67.79.11.242

Ahhh...welcome back. Hope your legs are good after the marathon :-)

From Dan on Fri, Jun 01, 2012 at 19:20:10 from 24.209.83.20

Hope you and the family are well!

From flatlander on Sun, Jun 03, 2012 at 11:59:27 from 76.31.26.153

How are things going? I'm going to Atlanta tonight but probably not quite ready to run yet.

From rAtTLeTrAp on Wed, Jun 06, 2012 at 10:39:49 from 24.18.125.122

Where ya been? I hope all is well...

From JG on Sat, Jun 09, 2012 at 17:17:11 from 71.57.246.108

Thanks for your comments & well wishes ... Leukemia has taken over my Mom's body & we are in the final stage ... but I have been blessed to be by her side the last 6 weeks. I am here with my son & all of my siblings are here as well. It is a tough time, getting some therapeutic running in when the mood strikes me!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 @ 7:22

Brooks PureFlow 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 @ 8:13

Brooks PureFlow 2 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 @ 7:52

Brooks PureFlow 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 @ 9:00

Brooks PureFlow 2 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

6.2 @ 7:52

Brooks PureFlow 2 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.503.000.500.004.00

4 @ 7:01

Brooks PureFlow 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 @ 8:25

Brooks PureFlow 2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.201.001.20

Small race with Alex, 1st half up, second half down.  Was supposed to be 1.5 miles, but was 1.2 ... which kind of ruined the finishing kick, as I was going to go all out last 1/2 mile ... but race was over!  6:44 first mile split (190' el gain/120' el. drop), last 0.2 was 4:50 pace (70' drop).  

I finished in 7:35, Alex in 8:26 ... we both won 1st in AG.

Adios Miles: 1.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

7:45, 7:14, 7:03, 7:14, 6:57, 6:55, 8:40, 7:57

90 degrees, short walk break after each of faster miles, which all  started off around 7:45 pace & got progressively faster through the mile. 

Adios Miles: 8.00
Comments
From derhammer on Mon, Jun 11, 2012 at 08:48:04 from 64.245.52.2

Nice running. Looks like we are all suffering through the heat.

From I Just Run on Mon, Jun 11, 2012 at 09:34:13 from 67.79.11.242

Hi JG,

Good to hear from you again. I know things are tough in your life right now, I'll continue to pray. Hope you can enjoy the summer with Alex :-)

From Steam8 on Mon, Jun 11, 2012 at 10:54:49 from 166.70.55.77

Great time in that kind of heat!! Great speed in any kind of weather!!

From JG on Tue, Jun 12, 2012 at 07:25:51 from 71.57.246.108

Thanks all ... Happy Summer running ... my post will probably be brief & sporadic ... and my apologies for not engaging other blogs with comments at this time, as I deal with the impending loss of my Mom!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.001.000.003.00

Ran 1 mile to soccer fields - 6:57 pace.

Ran strides/sprints length of soccer field & walked end lines after hitting stop on watch.  Did 1 mile of fast running at 4:28 pace, while walking end lines for recovery.

Recovery jog home @ 9:15 pace.

I have retired from marathon racing, at least for now.  Over last 6 months I have been sidelined by knee injury, continue to battle with onset of plantar fasciitis, and dealt with other discomforts.  I run to be healthy, and being healthy is more important than how fast I can run a marathon.  I am registered for NYC in November & will enjoy it whatever pace I choose that day.

I am currently reading '14 minutes' by Alberto Salazar ... great read that I highly recommend!

Brooks PureFlow 2 Miles: 3.00
Comments
From timp on Tue, Jun 12, 2012 at 07:41:44 from 144.189.100.25

Can't argue with the marathon thoughts. There is a lot of running and racing to do in the shorter distances.

Workouts like that will keep you in shape. nice pace on that speedwork!

From flatlander on Tue, Jun 12, 2012 at 07:46:19 from 76.31.26.153

I may be joining you sooner than I thought. I love 5Ks and halfs, the atmosphere just seems so relaxed. At a marathon everybody knows they are about to die, so any joking that goes on always has a nervous ring to it. Still, it is a moth-to-flame thing for me. I keep thinking I am going to run a good one. Good running today.

From SlowJoe on Tue, Jun 12, 2012 at 20:25:24 from 69.131.141.92

The marathon distance definitely wreaks havoc on the body - even the pros are often battling injuries like that. Enjoy the easy-going running for awhile and get healthy.

From Tom Nufer on Tue, Jun 12, 2012 at 20:54:28 from 67.161.241.173

Sorry to hear about the injuries. Enjoy all the running you do. I just started 6 weeks ago after years of not much running because I kept going too fast too soon and getting injured.

I'm taking it nice and slow, with a 10K July 24 as the current goal. At 46 I'm happy when I have healthy legs.

Looks like you have a son who runs. Same here, and it's lots of fun enjoying his running.

Good luck! Tom

From I Just Run on Wed, Jun 13, 2012 at 08:32:36 from 67.79.11.242

I'll be with you soon too. I figure I have until I'm 55 to continue to improve and after that I'll probably be done. I probably shouldn't even say this on a running blog but I really like the challange, not necessarly the running :-(

From timp on Sat, Jun 16, 2012 at 16:11:37 from 99.110.188.230

how'd the race go today?

Race: ATC Fathers Day 4 miler (4 Miles) 00:28:38, Place overall: 123, Place in age division: 13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.000.000.004.00

Ran race with Alex, was hoping to pace him to a sub 28, but he started struggling around 2.5 miles ... he hung in there to finish with some encouragement.  At 14 & with arrival of summer, training has not been high on his list ... but I am sure he will be back racing 5ks with me competitively in the fall when cross country kicks back in.  We had a great time at the Braves/Orioles game in the evening ... race finished inside Turner Field which was fun ... pretty hilly course.  Avg. Pace: 6:46  Alex finished about 6 seconds behind me, I went into high gear entering stadium!  :)

1 - 6:46

2 - 6:56

3 - 7:42

4 - 7:11

Adios Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.005.00

Evening progression run:  8:44, 8:16, 7:51, 7:43, 6:36

Long Day today, memorial service for my Mom at 10:00 am, after her year long battle with Acute Leukemia. Her last breaths were peaceful, and I am blessed for the quality time I spent with her over the last 2 months, & am thankful she will not have to endure any more suffering & is in a better place!

Ghost GTX Miles: 5.00
Comments
From I Just Run on Tue, Jun 19, 2012 at 08:26:10 from 67.79.11.242

My heart goes out to you and your family.

Revelation 21:4

4 He will wipe every tear from their eyes. There will be no more death or mourning or crying or pain, for the old order of things has passed away.”

From SlowJoe on Tue, Jun 19, 2012 at 20:18:11 from 69.131.141.92

My condolences JG. Glad you got in some quality time, that makes all the difference.

From Dan on Tue, Jun 19, 2012 at 20:31:42 from 24.209.83.20

Take care Jon, truly that is something to be thankful for- that time shared.

From flatlander on Sat, Jun 23, 2012 at 08:01:32 from 76.31.26.153

Sorry for the tardiness in posting, but heartfelt condolences to you and your family.

From Hamdog Alum on Sat, Jun 23, 2012 at 15:54:14 from 66.188.108.30

Sorry about the loss.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 @ 8:15 AP

Ghost GTX Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 @ 8:04 AP

Karhu Flow Formula One Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4 @ 7:13 AP

PM  5 @ 8:08

Karhu Flow Formula One Miles: 5.00Brooks PureFlow 2 Miles: 4.00
Comments
From Hamdog Alum on Sat, Jun 23, 2012 at 15:54:56 from 66.188.108.30

How's the humidity down there? I don't know how you deal with the thick air. Nice double today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.001.002.00

Went out for a quick metabolism boost before sun set ...

When I got to River path, I decided to run a fast mile ... 6:25 ... which coincidentally is a sub 40 10k pace.  While I enjoyed the mile, I also knew I have little interest in attempting to run that pace for 6 miles ... or doing mile intervals at that pace!  Walked a quarter mile to enjoy the sunset, turned around & ran a mile back at a 9:00 min pace ... enjoyed that mile too!  :)   

I think I hit my running peak last fall, this aging body does not want to run alot of miles anymore ... and I seem happiest going out and running 4 or 5 miles.  I think my training is going to move towards conditioning for soccer with lots of short intervals ... then again, I am signed up for NYC marathon in November ... maybe I will get excited to run longer again when the weather cools.

Played golf yesterday with my Dad, just missed an eagle putt on a Par 5, we had a great time!

Karhu Flow Formula One Miles: 2.00
Comments
From I Just Run on Mon, Jun 25, 2012 at 10:14:18 from 67.79.11.242

So the joy of long runs is related to the temperature? :-) I'm going to be so happy this winter I probably won't be able to stand it!

I'm glad your staying active and playing golf with your Dad, that must have been really fun!

From flatlander on Mon, Jul 30, 2012 at 07:22:19 from 76.31.26.153

Just checking in, hope all is well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Appalachian Trail ... Some running, some hiking

Brooks PureFlow 2 Miles: 12.50
Comments
From SlowJoe on Tue, Jun 26, 2012 at 20:24:21 from 69.131.141.92

Sounds awesome. How close are you to the appalachian trail?

From JG on Tue, Jun 26, 2012 at 20:38:18 from 71.57.246.108

Still in PA ... heading back tomorrow. The trail here is about 25 minutes from my Dad's, & am I am about an hour from the southern trail head in GA. For a brief moment, I was considering saving on airfare & running back ... but fueling was too complicated! :) Wish I made time to get out on it more.

From Dan on Tue, Jun 26, 2012 at 20:42:52 from 24.209.83.20

Love the trails. Enjoyable run! I caught your other post... I hear ya on the body.

From I Just Run on Wed, Jun 27, 2012 at 08:06:04 from 67.79.11.242

Sounds fun! Wish I were there with you :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.006.206.20

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.0013.1013.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.003.105.60

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.100.000.000.000.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.100.000.000.000.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

65 days to NYC marathon, time to kick it in gear, hopefully my time off has allowed my nagging injuries to disappear.

85% humidity is not my friend, so I took a short walk break after every mile ... September means cooler weather is near I hope.

Karhu Flow Formula One Miles: 7.00
Comments
From Hamdog Alum on Tue, Sep 04, 2012 at 17:38:58 from 71.90.5.18

I figure you'd be used to that, although I don't know how anyone could be used to 85% humidity. Hopefully, you'll get a nice cool NYC marathon. Two big ones in 1 year for you.

From timp on Wed, Sep 05, 2012 at 08:29:14 from 99.110.188.230

how's it going this week JG

? 60 days to go!

From I Just Run on Wed, Sep 05, 2012 at 08:48:02 from 67.79.11.242

Well hello GJ, good to see you on the blog. Hope life has smoothed out for you and I hope the rest has found you ready to rock and roll. Hope Alex is doing well and getting ready for his HS running season!

From flatlander on Sun, Sep 09, 2012 at 05:12:06 from 76.31.26.153

Hope all is well, good to see you back.

From JG on Wed, Sep 19, 2012 at 18:56:23 from 69.180.12.230

Thx for checking in guys ... struggling along but picking it back up a little. Still feeling PF after runs and battling a strained ab muscle from coughing from an earlier bout from bronchitis. With 47 days to NYC, just hoping I can start doing some 10+ mile runs without another setback. It appears cooler temps are arriving, so should get easier mentally at least.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.100.000.000.000.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Comments
From timp on Wed, Sep 19, 2012 at 19:03:22 from 99.110.188.230

keep plugging away, man... it'll turn around. Maybe you need one of those weird PF socks for sleep time.

From I Just Run on Thu, Sep 20, 2012 at 08:07:51 from 67.79.11.242

Looks like you've been getting in a few miles! Good to see you back on the blog!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Comments
From I Just Run on Fri, Sep 28, 2012 at 11:09:14 from 67.79.11.242

Your milage is like mine...better than nothing :-)

From Steam8 on Wed, Oct 03, 2012 at 10:00:09 from 166.70.55.77

Both of your milage is better than mine! ha!

From flatlander on Thu, Oct 04, 2012 at 06:51:18 from 76.31.26.153

Hope all is well.

From I Just Run on Thu, Oct 04, 2012 at 08:35:02 from 67.79.11.242

Yeah, I miss JG!

From JG on Mon, Oct 08, 2012 at 18:44:09 from 69.180.12.230

Thanks for checking in all ... hopefully before too long I will get back in my running groove & get back on here! I guess since I am running NYC in 27 days, that better happen pretty soon! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

7:43 ap

Comments
From I Just Run on Tue, Oct 09, 2012 at 08:31:30 from 67.79.11.242

Hey

From JG on Wed, Oct 10, 2012 at 10:43:32 from 69.180.12.230

Hey, bring your bike when you come to Atlanta, I will hook you up with a group to do the 6 Gap ride with 8700' of climb ... I will drive a support vehicle. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Adios Miles: 6.00
Comments
From I Just Run on Fri, Oct 26, 2012 at 10:05:43 from 67.79.11.242

Good to see a few miles. NYC marathon is getting close!

From SlowJoe on Sat, Nov 03, 2012 at 17:29:30 from 69.131.141.92

Hope the pain was minimal with the late cancellation. Did you end up flying up there?

From flatlander on Sat, Nov 17, 2012 at 15:32:54 from 76.31.26.153

Hope all is well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.100.000.000.000.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.100.000.000.000.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.100.000.000.000.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Comments
From timp on Wed, Nov 28, 2012 at 18:47:19 from 99.110.188.230

Nice work Jon

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Comments
From I Just Run on Fri, Nov 30, 2012 at 07:52:00 from 67.79.11.242

I see you trying to sneak some miles on the blog without anyone noticing it :-)

From JG on Fri, Nov 30, 2012 at 14:04:00 from 174.49.78.66

Yeah Preston ... you caught me!

Not back entirely, but trying to start running consistently again & start my prep for Boston '13. If essentially taking 6 months off did not cure my injury ailments ... perhaps I will take up fishing!

With 30-35 mpw in December, I can hit 1,000 miles for the year ... 50% of what I ran last year injury free. That is the plan, to build a consistent base, where I then can hopefully adhere to a more aggressive 16 week plan for my big race.

Congrats on your smokin 5k ... I knew it was coming soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Comments
From SlowJoe on Sun, Dec 02, 2012 at 14:58:45 from 69.131.141.92

I didn't even know you were back here posting! We will definitely have to meet up @ Boston. Hope the time off has cured what ailed you.

From JG on Mon, Dec 03, 2012 at 07:34:16 from 174.49.78.66

Half way back, jury still out on PF ailments, but first time running 5 days or over 30 miles in a week since May ... hopefully that will serve as a baseline for moving forward! Lost 5 pounds this week, 10 more to go to get where I was!

From timp on Mon, Dec 03, 2012 at 07:56:35 from 159.63.144.194

nice week JG!

From I Just Run on Mon, Dec 03, 2012 at 09:00:29 from 67.79.11.242

I don't know how you run 9 miles after being off for so long...you're just a natural! Welcome back :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Ran 2 mile warm-up with Alex, 8:02 & 7:42, then played pick-up soccer for an hour with a bunch of high school kids ... and schooled them.  :-)

32 miles last week, shooting for 32-35 this week.

Comments
From I Just Run on Tue, Dec 04, 2012 at 08:15:33 from 67.79.11.242

Ah, some real comments, I think you're really back! Already up to 32 mile per week, that's more than me :-( I guess it's just more competition on the blog :-)

From JG on Wed, Dec 05, 2012 at 11:10:21 from 174.49.78.66

Baby steps back ... Both to running & blog. :)

Best of luck roping this weekend!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Legs sore from soccer, pushed thru for 6 slow miles

Comments
From I Just Run on Thu, Dec 06, 2012 at 08:34:27 from 67.79.11.242

Slow for you....7:30? :-)

From JG on Thu, Dec 06, 2012 at 10:04:16 from 174.49.78.66

I wish ... 8:40 avg pace!

It will be a long journey back, if I am even able to able to start it, as discomfort from PF still lingers.

Unfortunately!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4 a little faster, one cool down. Tried some heel inserts in my shoes, will see how feet feel when I roll out of bed in the morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

Comments
From I Just Run on Sat, Dec 08, 2012 at 11:05:48 from 166.137.119.41

Pretty big mileage for not running much. Hope all is good afterwards.

From JG on Sat, Dec 08, 2012 at 17:15:17 from 174.49.78.66

I got lost in the forest, so did not have much choice, especially since the sun was setting! Lol A little soreness as expected, but thankfully no injury related discomfort.

From SlowJoe on Sun, Dec 09, 2012 at 13:21:50 from 69.131.141.92

I noticed you were talking about heel inserts - is that for PF? If so, have you tried sleeping in that goofy sock?

Good run!

From JG on Mon, Dec 10, 2012 at 07:49:41 from 174.49.78.66

Thx Joe. Yes, PF ... inserts seem to be helping, but they are not comfortable & feel wired ... But as long as they help I will use them on every run.

Not familiar with crazy sock?? have you used it? Info?

From SlowJoe on Mon, Dec 10, 2012 at 07:56:11 from 155.219.241.10

http://www.strassburgsock.org/

Never used it though. I've had pretty minor PF for about a year, but have not been motivated enough to deal with it yet (I only feel it the first 5 minutes of a run). I'd heard of some people using this with some success.

From JG on Mon, Dec 10, 2012 at 09:05:01 from 174.49.78.66

Thx Joe, I will check it out. Mine usually loosens up when I start running too, problem is I can hardly walk down steps when I roll out of bed in the morning ... and that has been true even on greatly reduced mileage.

From timp on Wed, Dec 12, 2012 at 11:39:13 from 159.63.144.194

nice week JG!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Day One of Hanson Marathon Method 18 week training plan ... which will serve as my outline ... 6 miles easy ... 8:43 AP ... per plan!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Plan called for 6 easy, ran 9.25 @ 8:49 with a friend.

Comments
From SlowJoe on Sat, Dec 15, 2012 at 18:57:20 from 69.131.141.92

Guess that sun never came out!

Good luck with the Hansons stuff. That's one I was thinking of trying too, maybe next cycle.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Plan called for 6 easy, easy is defined as 1 to 2 min slower than MP ... So I am using between 8 & 9 min miles, depending on how I feel. 'Easy' is the defined pace for 3 of the 6 runs each week, Wednesdays off sandwiched between speed work Tuesday & tempo run Thursday. Sunday is long day, although it only has me at 8 now & gradually works up to 16, which I will do 3 times. Centered on 'cumulative effect' training, the idea is your 16 mile run is simulating the last 16 miles of the marathon, not the first 16.

Interesting theory, & they have a lot of proven athletes that have excelled under this philosophy. Ok ... 2 more easy days, then I have to mentally prepare for the track Tuesday ... 12 x 400 with 400 recoveries.

8:33, 8:02, 7:58, 7:38, 8:09, 20 minutes soccer, 1.5 cool down @ 9:00

Legs felt good, so I let it go a little on Mile 4 & felt very comfortable. Slowed it back down to stay in my targeted range.

Comments
From timp on Mon, Dec 17, 2012 at 18:24:37 from 99.110.188.230

great week JG

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

substituted 60 min soccer for 6mile easy run

Comments
From SlowJoe on Sun, Dec 16, 2012 at 20:53:01 from 69.131.141.92

that'll work

From I Just Run on Mon, Dec 17, 2012 at 10:24:12 from 67.79.11.242

I see you quietly blogging...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.007.00

Plan called for 12 x 400 @ 1:30 to 1:35, since I really don't have base mileage for the advanced plan ... I modified:

1.5 mile warmup, 7 x 400 with 450m recovery, 2 mile cooldown.

7 miles overall @ 8:20 pace

400 m intervals,: 1:34, 1:34, 1:32, 1:33, 1:31, 1:25, 1:30

Oh well, ran a little faster.

Comments
From I Just Run on Wed, Dec 19, 2012 at 09:05:52 from 67.79.11.242

Progress is good....I know how fast you can bounce back!

From SlowJoe on Wed, Dec 19, 2012 at 09:55:23 from 155.219.241.10

Nice repeats, you can always add more when you get some more mileage under your belt. Still nice to hit the paces and then some.

From JG on Wed, Dec 19, 2012 at 17:05:39 from 174.49.78.66

Slowly but surely Preston, that is the plan.

Joe, this plan progresses weekly, distance increasing and repeats decreasing. Seems like a good way to build up to mile repeats, but Tuesdays will be tough!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.001.256.00

I get the consolation prize ... I finished yesterday's workout.

1 mile warmup, 5x400 w 400 recoveries, 2.5 mile cool down

400 intervals: 87, 87, 90, 91, 88

Comments
From I Just Run on Thu, Dec 20, 2012 at 10:49:06 from 67.79.11.242

Better late than never...does that apply to running! :-) Sure it does! Glad you finished!!

From timp on Thu, Dec 20, 2012 at 12:49:04 from 159.63.144.194

nice job JG!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Great interview with 2 time Masters Champion Malcom Cambell, ATC

 http://www.runnersworld.com/masters-profiles/five-minutes-malcolm-campbell

Hoping to get in an easy 7-8 this afternoon, sun is shining!  All day rain yesterday led to a day of rest.

 

12 miles varying paces, mostly easy ... one 7:00 mile in middle

 

Comments
From flatlander on Sat, Dec 22, 2012 at 10:11:42 from 76.31.26.153

Thanks for the link, enjoyed the interview. Do you run with him?

From JG on Mon, Dec 24, 2012 at 15:01:53 from 174.49.78.66

Thx Flat, have met him, don't think I could keep up running with him. I will be on the ATC team with him at Boston ... Although the clubs strength is dominating 5 & 10k's. They are a fast group, this year in the muddy xcountry masters nationals, their 4th runner came in 9th overall in 35 & change ... On a muddy course!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7miles with Tim at Piedmont Park, 8:01AP

Comments
From I Just Run on Tue, Dec 25, 2012 at 09:09:09 from 166.137.156.161

Merry Christmas Jonathan!

From Dan on Tue, Dec 25, 2012 at 17:30:06 from 24.209.83.20

Merry Christmas Jon, hope you had safe travels

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Well, I was afraid with travel, holiday, snow & cold ... my training might take a hit.  Sure enough, lost 5 days.  Oh well, played 2 hours pickup bball at the Y today & then ran 5 just before dark.

4 @ 8:20, then 1 cooldown @ 9:30

 Alex & I are hoping to do a 5k Sunday, but they are calling for another 2-4" of snow tomorrow, so we will see if they still have it ... part is on a trail ... one that I run often when up here in PA.


Comments
From SlowJoe on Sat, Dec 29, 2012 at 12:43:43 from 69.131.141.92

Still lots of time before Boston - you'll come back to Atlanta ready to go! Hope you had a nice Christmas up there.

From timp on Mon, Dec 31, 2012 at 08:50:41 from 99.110.188.230

did they do the race on Sat?

From JG on Mon, Dec 31, 2012 at 11:10:24 from 98.237.61.17

Thanks Joe ... I have a countdown widget on my phone to remind me ... 105 more days! :) Hopefully this week will be a step back in the right direction!

They did Tim ... it was yesterday :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

Ran a 2013 Resolution run with Alex in Harrisburg.  About a mile of it was on a snow covered trail ... and it was cold ... but I managed to maintain a pretty consistent 7:20 pace throughout.  Only looked at watch once during race, just tried to maintain a consistent hard but manageable effort.  My legs were pretty stiff & not sure they would have moved faster if I tried ... finished in 22:37.  Alex tried to bail complaining of a sore hip from soccer the day before ... but I did not buy it!  :)  He ran 27:00, but had a good attitude about it once we got there & had fun.  We both won prizes in the raffle & I got a bottle of sparkling grape juice for 2nd in AG ... so I guess we are all set for midnight to arrive!

Comments
From I Just Run on Wed, Jan 02, 2013 at 09:12:42 from 67.79.11.242

Sounds like fun time with Alex! I hope you have a great year!

From SlowJoe on Thu, Jan 03, 2013 at 18:03:25 from 69.131.141.92

Woah, I hope you drank that sparkling grape juice in moderation!

Cool run, good way to spend the holidays.

From Steam8 on Sat, Jan 05, 2013 at 12:43:38 from 166.70.55.77

Happy New Year JG!

From timp on Mon, Jan 07, 2013 at 18:07:54 from 99.110.188.230

good stuff -- happy new year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
841.2056.608.9058.75965.45
ST-6 Racer Miles: 24.80Adios Miles: 124.40Nike Free Miles: 5.00Karhu Flow Formula One Miles: 136.80Ghost GTX Miles: 13.00Brooks PureFlow 2 Miles: 153.70
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