After a frankly disappointing week the week b4 my goal this week was to bounce back w/ a 5 day/50mpw.......
Tuesday 10 Miles
Sweet and merciful Jesus the heatwave broke and while I offer heartfelt apologies to any European readers of the blog it's your turn to sweat and swelter under that bastard heat
Monday was shot re a run thanks to a 12.5 hr work day plus the end of the heatwave was punctuated by heavy storms but Tuesday it was blue skies and comfortable conditions
My takeaway from the easy 10 out and back along Kelly Dr,it's nice to breathe,nicer to finish what I started,awesome to be done b4 the heavens opened and the 9 min miles were an added bonus
Wednesday 8 Mile Tempo
This is where the wheels began to fall off last week so there was a sense of "revenge" going over to the Art Museum Loop just b4 11am to tackle my 8 mile tempo run
80 degrees and almost picture perfect conditions{almost because as we all know perfect doesn't exist!}
Splits of:6.50-7.12-7.26-7.29-7.32-7.25-7.39-7.22 brought me home in 58.59 off 7.22 mile pace,a 1.16 improvement on the July 14th effort
W/ the exception of mile 7 being a bit arsey I was reasonably pleased w/ my time and overall performance but as my former coach often told me"there's more meat on that bone" and w/ another 4.5 weeks till the Philly 10k and another 6 tempo runs scheduled I'd like to see my overall time and mile time come down
Thursday 10 Miles
Another easy/recovery/shake out run,one last "calm b4 the storm" day at work b4 the proverbial "hits the fan" for the next 8 days and I put in long hours w/out a lunch hour and then drag my sorry carcass out to log my miles but I'm damned if those feckers are gonna screw my training up
Another evening of pleasant temps and decent air quality as rumours of #4 heatwave are beginning to emerge from the weather peeps........
Saturday 14 Miles
As has become my won't of late I've been not only getting the long run in on Saturday but also getting up early to do so
Out the door by 7.50am and down to the Schuylkill by 8.10 as I made my way out to just beyond Strawberry Mansion bridge on Kelly Dr b4 turning and heading back.
I still have 7 weeks till the Philly Rock & Roll 1/2 marathon and fingers crossed several 14 miles to get myself in decent half marathon shape,roughly 9 min mile pace this morning but come race day I'm hoping to go out in 6.30 pace and hold on as long as I can,I logged a 1.24 half at the Love Run in March and having retasted "rarefied air" I'd like to taste it again
Sunday 8 Mile Tempo
Two choices,easy 8 mile/recovery/shake out run OR second tempo run on tired legs?
Option B please.....,
I would have rather been able to do this early to mid morning but my schedule dictated it would be 2.45pm b4 I could get to the trusty AML to resume hostilities w/ the Garmin......
Splits:6.54-7.14-7.13-7.31-7.38-7.40-8.05-8.09 =60.25 off of 7.33 mile pace,1.26 slower than Wednesday.
I kinda "shit the bed" the last 2 miles" but hung in there to at least finish what I started,I knew my splits were getting slower and slower but frankly I'd rather have a crack at a Tempo run off of tired legs and fail then take the easy way out and "jog" 8 slow miles
All in all a good week,sadly I'm gonna come up a tad short of 200 miles for the month by virtue of being a slacker at the start of July but I'm finishing strong and rolling into August w/ purpose and momentum
Monday, July 29, 2019
Monday, July 22, 2019
Dog Days 2 Sharmrock Warrior 1.........Where's VAR When You Need It?
Go figure my first week back blogging and of my 6 proposed runs I only managed 3 and the last two ended up DNF's........#whodbeafeckinrunner
So I wrote the week up as follows:
Monday 9 miler
Tuesday 9 miler
Wednesday 8 Mile Tempo Run
Thursday 9 Miler
Friday Rest Day{Pagan Sabbath}
Saturday 14 miler
Sunday 6 miler...........
However......the best laid plans of Mice & Men .......and Runners.........
Monday
I ended up blowing everything off on Monday,the run,Laundry,Starbucks to have a rare FOD{Fuck Off Day} they come around once in a blue moon and frankly w/ a tweak I could log a 50mpw
I spent the day in bed reading the Lol Tolhurst book 'Cured:The Tale Of Two Imaginary Boys" it was just one of those books I couldn't put down and must say altered my opinion of Lol and his time in The Cure
I identified w/ his struggles w/ alcohol,the black outs,waking up w/ cuts and bruises,alienating friends and co workers etc and the ability to turn it all around,make amends to the ones he'd hurt and start a new life for himself,it's a worthwhile read even if you're not a Cure fan
Tuesday
10 Miler,new plan 10 & 10 eitherside of my 8 mile Tempo run and the 14-8 on the weekend...5day/50mpw......love it when a plan comes together.....
Again since I was off work I had the luxury of a mid morning run which as Heatwave #3 was about to begin was a blessing
The previous Thursday I was off and thought I was being clever getting said run in midmorning however I discovered heading up and down Spruce St b4 and during lunchtime is NOT a great idea as it felt every fecking CHOP & HUP employee was lined up at the several lunch trucks between 37th & 34th St and weaving in and out of them feckers wasn't fun......SO armed w/ trusty Garmin I went "the road less travelled" and down Powelton Ave and Mantua to reach West River Drive,marking off the 2 mile,2.5 mile splits
The foot of the ramp down to W. River Dr was mile 3,that particular day was a 12 miler so I "eyeballed" the 4,4.5, and 5 mile marks b4 my 6 mile turnaround which afforded me the knowledge of where to turn today on a 10 miler
Roughly 10 min mile pace for a 1.40 time,time and pace were not options I just wanted the miles in but even at 10.40am I was cognizant of the already rising heat.......
Wednesday
8 Mile Tempo
From Early March till early May I'd made a point of using my Wednesdays off to do my 8 mile tempo run around the Art Museum Loop,starting at Lloyd Hall at the beginning of Boathouse Row and going counter clockwise up Kelly Dr,over Falls Bridge,down W.River Dr and finishing in front of the Art Museum Steps
On a good day I shoot for 7 min mile pace or sub 7,the previous Sunday I logged my first Tempo Run in 2 months and gone 7.30 mile pace for a 60.05 time so the hope was to better that......
Even at 10.30am it was hot and humid when I set off and while I opened in an identical 7.03 to Sundays run,the next two splits went 7.33,7.34 and I was beginning to feel the heat and this pace,a far cry from the 10 min miles I was running yesterday
The slight uphill towards Falls Bridge felt harder than it should but I was confident the slight downhill on the otherside on W.River Dr would negate that........he said hopefully......
Just b4 the 4 mile mark I stopped.....43 years of running have taught me"when you aint got it,you aint got it" and today I didn't have it
The time honoured"Walk Of Shame" when you bonk/dnf is never fun.....at least at that hour on a Wednesday mid morning there were few witnesses to my shame as I humbly walked down W. River Dr and back to 30th Station to jump on the trolley home
Ever the optimist I told myself I could have a second crack at it Sunday since I was now rescheduled to do 8miles not 6 as I originally wrote........
Thursday
There are four things you can depend on in life,Death,Taxes,Septa NOT running to schedule and Work"fucking up a Teddy Bear's Picnic"!!!!!!!
My first day after a well earnt week off and feckin Skids up the wazoo,upshot it was 4.40pm when I got done work,5.50pm when I got home,stick a fork in doing 10 miles between 6pm-7.30pm period but again the heat was playing havoc as a Heat Advisory Warning for the area was in full effect.
Saturday
14 Miler
Two weeks ago I'd gotten up at 6am to get out by 6.35am to get my long run in b4 it became too hot and humid to run so I opted to go that route again and by 7am when I reached the Schuylkill Footpath that leads to Kelly & W. River Dr it was already populated w/ other runners,walkers and bikers who had thought likewise
2 weeks ago I misjudged the turnaround and turned a 1/4 too early,last week I had to extend my run to the 3/4 mile marker to compensate losing 1/2 a mile between 4-4.5 miles when a "call of nature" required a pit stop in the Lloyd Hall rest room and this week I just plain overshot the 1/2 marker
In my defense I didn't see either the 1/4 marker,1/2 mile marker or 3/4 mile markers beyond Strawberry Mansion Bridge and b4 I knew I was now upto the 3 miler mark which given it's 4.5 miles from my front door to Lloyd Hall meant I was now at 7.5 miles,did I turnback now,weave thro the rowers congregated at St Joe's Boathouse and either take a mile off the end of the run.....OR continue doing the loop and make it a 15 miler via trusty Powelton Ave?
For the second time in 4 days just b4 the Conrail Bridge on W. River Dr my legs said"no mas" at this stage I had 8.5 miles in,I walked 1/2 a mile and got going again after wringing out my not so dry drifit sleeveless running shirt which even at 7.30am was dripping in sweat but w/in 1/2 a mile I was toast......
Another dnf,another "walk of shame" home this time witnessed by other runners who were able to keep going as they made their way south along W. River Dr.
At this point I said "feck it" as my ex coach GP often said"you can't chase lost miles" rather than fuck w/ an even hotter day Sunday I stuck a fork in my week and settled for the 23 miles I had,Monday begins a new week and sees this bastard heatwave brake
In running as in life you get knocked down, you have set backs but you take it on the chin and ready yourself for the next week......
So I wrote the week up as follows:
Monday 9 miler
Tuesday 9 miler
Wednesday 8 Mile Tempo Run
Thursday 9 Miler
Friday Rest Day{Pagan Sabbath}
Saturday 14 miler
Sunday 6 miler...........
However......the best laid plans of Mice & Men .......and Runners.........
Monday
I ended up blowing everything off on Monday,the run,Laundry,Starbucks to have a rare FOD{Fuck Off Day} they come around once in a blue moon and frankly w/ a tweak I could log a 50mpw
I spent the day in bed reading the Lol Tolhurst book 'Cured:The Tale Of Two Imaginary Boys" it was just one of those books I couldn't put down and must say altered my opinion of Lol and his time in The Cure
I identified w/ his struggles w/ alcohol,the black outs,waking up w/ cuts and bruises,alienating friends and co workers etc and the ability to turn it all around,make amends to the ones he'd hurt and start a new life for himself,it's a worthwhile read even if you're not a Cure fan
Tuesday
10 Miler,new plan 10 & 10 eitherside of my 8 mile Tempo run and the 14-8 on the weekend...5day/50mpw......love it when a plan comes together.....
Again since I was off work I had the luxury of a mid morning run which as Heatwave #3 was about to begin was a blessing
The previous Thursday I was off and thought I was being clever getting said run in midmorning however I discovered heading up and down Spruce St b4 and during lunchtime is NOT a great idea as it felt every fecking CHOP & HUP employee was lined up at the several lunch trucks between 37th & 34th St and weaving in and out of them feckers wasn't fun......SO armed w/ trusty Garmin I went "the road less travelled" and down Powelton Ave and Mantua to reach West River Drive,marking off the 2 mile,2.5 mile splits
The foot of the ramp down to W. River Dr was mile 3,that particular day was a 12 miler so I "eyeballed" the 4,4.5, and 5 mile marks b4 my 6 mile turnaround which afforded me the knowledge of where to turn today on a 10 miler
Roughly 10 min mile pace for a 1.40 time,time and pace were not options I just wanted the miles in but even at 10.40am I was cognizant of the already rising heat.......
Wednesday
8 Mile Tempo
From Early March till early May I'd made a point of using my Wednesdays off to do my 8 mile tempo run around the Art Museum Loop,starting at Lloyd Hall at the beginning of Boathouse Row and going counter clockwise up Kelly Dr,over Falls Bridge,down W.River Dr and finishing in front of the Art Museum Steps
On a good day I shoot for 7 min mile pace or sub 7,the previous Sunday I logged my first Tempo Run in 2 months and gone 7.30 mile pace for a 60.05 time so the hope was to better that......
Even at 10.30am it was hot and humid when I set off and while I opened in an identical 7.03 to Sundays run,the next two splits went 7.33,7.34 and I was beginning to feel the heat and this pace,a far cry from the 10 min miles I was running yesterday
The slight uphill towards Falls Bridge felt harder than it should but I was confident the slight downhill on the otherside on W.River Dr would negate that........he said hopefully......
Just b4 the 4 mile mark I stopped.....43 years of running have taught me"when you aint got it,you aint got it" and today I didn't have it
The time honoured"Walk Of Shame" when you bonk/dnf is never fun.....at least at that hour on a Wednesday mid morning there were few witnesses to my shame as I humbly walked down W. River Dr and back to 30th Station to jump on the trolley home
Ever the optimist I told myself I could have a second crack at it Sunday since I was now rescheduled to do 8miles not 6 as I originally wrote........
Thursday
There are four things you can depend on in life,Death,Taxes,Septa NOT running to schedule and Work"fucking up a Teddy Bear's Picnic"!!!!!!!
My first day after a well earnt week off and feckin Skids up the wazoo,upshot it was 4.40pm when I got done work,5.50pm when I got home,stick a fork in doing 10 miles between 6pm-7.30pm period but again the heat was playing havoc as a Heat Advisory Warning for the area was in full effect.
Saturday
14 Miler
Two weeks ago I'd gotten up at 6am to get out by 6.35am to get my long run in b4 it became too hot and humid to run so I opted to go that route again and by 7am when I reached the Schuylkill Footpath that leads to Kelly & W. River Dr it was already populated w/ other runners,walkers and bikers who had thought likewise
2 weeks ago I misjudged the turnaround and turned a 1/4 too early,last week I had to extend my run to the 3/4 mile marker to compensate losing 1/2 a mile between 4-4.5 miles when a "call of nature" required a pit stop in the Lloyd Hall rest room and this week I just plain overshot the 1/2 marker
In my defense I didn't see either the 1/4 marker,1/2 mile marker or 3/4 mile markers beyond Strawberry Mansion Bridge and b4 I knew I was now upto the 3 miler mark which given it's 4.5 miles from my front door to Lloyd Hall meant I was now at 7.5 miles,did I turnback now,weave thro the rowers congregated at St Joe's Boathouse and either take a mile off the end of the run.....OR continue doing the loop and make it a 15 miler via trusty Powelton Ave?
For the second time in 4 days just b4 the Conrail Bridge on W. River Dr my legs said"no mas" at this stage I had 8.5 miles in,I walked 1/2 a mile and got going again after wringing out my not so dry drifit sleeveless running shirt which even at 7.30am was dripping in sweat but w/in 1/2 a mile I was toast......
Another dnf,another "walk of shame" home this time witnessed by other runners who were able to keep going as they made their way south along W. River Dr.
At this point I said "feck it" as my ex coach GP often said"you can't chase lost miles" rather than fuck w/ an even hotter day Sunday I stuck a fork in my week and settled for the 23 miles I had,Monday begins a new week and sees this bastard heatwave brake
In running as in life you get knocked down, you have set backs but you take it on the chin and ready yourself for the next week......
Thursday, July 18, 2019
It's Been A While
To quote Arron Lewis of Staind "it's been a while" but "better late than never" I guess?
So why now have I opted to put pen to paper....or at least fingertips to keyboard keys and resume ye olde blog aka "The Shamrock Warrior Chronicles" now you ask........?
The answer to that is two fold,I stand on the cusp of a major landmark w/ my running in early November{touchwood,and the help of God} and it would be nice to record that plus last week while compiling my career 10k road race times I had to "refer to the oracle" so to speak and go back through my old running logbooks{a precursor to the blog} and realized I kinda miss not recording them in full like I had back in the day so the plan is to sit down each Monday and review the week that was as I count down to the Rocky Run on November 9th.
Come Sunday it'll be T Minus 5 for the Philly 10k and T Minus 8 for the Rock & Roll Philly 1/2 Marathon time to knuckle down and get cracking in training,like Marta said after Brazil bowed out of the recent Women's World Cup and probably brought an end to her illustrious career
"you have to cry in the beginning,so you can smile in the end".........
So why now have I opted to put pen to paper....or at least fingertips to keyboard keys and resume ye olde blog aka "The Shamrock Warrior Chronicles" now you ask........?
The answer to that is two fold,I stand on the cusp of a major landmark w/ my running in early November{touchwood,and the help of God} and it would be nice to record that plus last week while compiling my career 10k road race times I had to "refer to the oracle" so to speak and go back through my old running logbooks{a precursor to the blog} and realized I kinda miss not recording them in full like I had back in the day so the plan is to sit down each Monday and review the week that was as I count down to the Rocky Run on November 9th.
Come Sunday it'll be T Minus 5 for the Philly 10k and T Minus 8 for the Rock & Roll Philly 1/2 Marathon time to knuckle down and get cracking in training,like Marta said after Brazil bowed out of the recent Women's World Cup and probably brought an end to her illustrious career
"you have to cry in the beginning,so you can smile in the end".........
Monday, April 9, 2018
Two Down,Twenty Four To Go.......
Second race of the season in the books,{blog} medal # 176 for the career and another Age Group Award to the collection.....just another race day for the Pale Kenyan......
Hard on the heals of my Love Run Half Marathon two weeks ago it was back to the Ben Franklin Parkway and W.River Dr for the Allstate Hot Chocolate 15k,a race in it's 5th year now but new to me as this time two years ago I was still running round in circles on the track and this time last year still on a running hiatus.
15K is a seldom ran distance,between 01-05 when I was a road racer I had a handful of 15K's out in Downingtown on July 4th and my last 15K was a XC in NYC at Van Cortlandt Park back in 14 but I was excited at the chance to continue to lower my mile pace,having set out to run 7 mins miles at the afore mentioned Love Run I managed 6.42 pace so getting down to 6.30 from 6.42 felt easier than the 7.00 I was at in pre season shape.....however thinking it and doing it..........#horse/differentcolour
I arrived at Eakins Oval by 6.45am for an 8am gun time,while a tad mild at 46 degrees it was positively balmy to the below freezing 32 degs from two weeks ago,I do look forward to next months Indy Half and Broad St Run race weekend and not require base layer of 3/4 length running tights and long sleeved running shirt.....he typed hopefully.....
Stripped down to race gear as the 5K runners went off at 7.15am I duly took my place in the corral,not sure how my predicted race time of 60.00 got me into the 4th corral and not the 1st but I eased my way up through said corrals to the lead corral and waited for the starting siren to go off
After a little zig zagging I found my way out to the right hand side of the Ben Franklin Parkway and into clear space a la the Love Run two weeks ago,by the time I hit Logan Circle and made my way back up the Parkway the field ahead of me had thinned out as I clocked 5.47 for my opening mile
Briefly there was a small cluster of four of us running together the lead two females and one other runner who were all younger than me and they soon pulled away as I clocked a 6.21 second mile followed by a 6.19 third mile my 5K time was 19.25.
By now I was in "no mans land" but also "in the zone" so I kept my focus on the runner ahead of me and made sure my arms were pumping and my knee lift and leg turnover was correct.
6.33 for mile 4 b4 a 6.25 at mile 5
The turnaround was between the Conrail bridge and Falls Bridge and by now the leaders were heading back south on W.River Dr towards the Art Museum steps finish line,I counted off each runner ahead of me as I made the turn in 13th.
I wasn't surprised to be relegated to 15th as I'd seen two runners working together after I made the turn, a 6.43 mile at mile 6 and 40.00 at 10K,60.00 was there for the taking.
6.52 at mile 7 my slowest mile.....anytime I can run sub 7 and have 6.52 as my slowest mile I'll take it!!!
Remembering the Jen Rhimes quote about giving it everything I had over the final 2 miles I dropped a 6.38 mile at mile 8,clearly the three weeks of 8 mile tempo runs around the Art Museum Loop are paying off!
Passed again but for the final time inside the last mile I then threw in a 6.35 mile as I made my way towards the finish line
60.39 a shade over the 60.00 I had hoped for but off of 6.28 mile pace I had to be tickled pink by that.
16th across the finish line but 18th on the official race results which leads me to believe runners from the corral behind me ran faster......no harm no foul 18th in a field of 5032 is not to be sniffed at,nor is 2nd in the 50-54 age group my second age group award in two races......
I have a month now b4 an ambitious race weekend on May5th/6th Indy Half on the 5th BSR on the 6th
Hopefully w/ warmer weather on tap I can get close to the 5day/60mpw routine I want and w/ the 8 mile tempo run continuing and a return to the track for interval work who knows maybe I can continue to lower my mile pace????
Hard on the heals of my Love Run Half Marathon two weeks ago it was back to the Ben Franklin Parkway and W.River Dr for the Allstate Hot Chocolate 15k,a race in it's 5th year now but new to me as this time two years ago I was still running round in circles on the track and this time last year still on a running hiatus.
15K is a seldom ran distance,between 01-05 when I was a road racer I had a handful of 15K's out in Downingtown on July 4th and my last 15K was a XC in NYC at Van Cortlandt Park back in 14 but I was excited at the chance to continue to lower my mile pace,having set out to run 7 mins miles at the afore mentioned Love Run I managed 6.42 pace so getting down to 6.30 from 6.42 felt easier than the 7.00 I was at in pre season shape.....however thinking it and doing it..........#horse/differentcolour
I arrived at Eakins Oval by 6.45am for an 8am gun time,while a tad mild at 46 degrees it was positively balmy to the below freezing 32 degs from two weeks ago,I do look forward to next months Indy Half and Broad St Run race weekend and not require base layer of 3/4 length running tights and long sleeved running shirt.....he typed hopefully.....
Stripped down to race gear as the 5K runners went off at 7.15am I duly took my place in the corral,not sure how my predicted race time of 60.00 got me into the 4th corral and not the 1st but I eased my way up through said corrals to the lead corral and waited for the starting siren to go off
After a little zig zagging I found my way out to the right hand side of the Ben Franklin Parkway and into clear space a la the Love Run two weeks ago,by the time I hit Logan Circle and made my way back up the Parkway the field ahead of me had thinned out as I clocked 5.47 for my opening mile
Briefly there was a small cluster of four of us running together the lead two females and one other runner who were all younger than me and they soon pulled away as I clocked a 6.21 second mile followed by a 6.19 third mile my 5K time was 19.25.
By now I was in "no mans land" but also "in the zone" so I kept my focus on the runner ahead of me and made sure my arms were pumping and my knee lift and leg turnover was correct.
6.33 for mile 4 b4 a 6.25 at mile 5
The turnaround was between the Conrail bridge and Falls Bridge and by now the leaders were heading back south on W.River Dr towards the Art Museum steps finish line,I counted off each runner ahead of me as I made the turn in 13th.
I wasn't surprised to be relegated to 15th as I'd seen two runners working together after I made the turn, a 6.43 mile at mile 6 and 40.00 at 10K,60.00 was there for the taking.
6.52 at mile 7 my slowest mile.....anytime I can run sub 7 and have 6.52 as my slowest mile I'll take it!!!
Remembering the Jen Rhimes quote about giving it everything I had over the final 2 miles I dropped a 6.38 mile at mile 8,clearly the three weeks of 8 mile tempo runs around the Art Museum Loop are paying off!
Passed again but for the final time inside the last mile I then threw in a 6.35 mile as I made my way towards the finish line
60.39 a shade over the 60.00 I had hoped for but off of 6.28 mile pace I had to be tickled pink by that.
16th across the finish line but 18th on the official race results which leads me to believe runners from the corral behind me ran faster......no harm no foul 18th in a field of 5032 is not to be sniffed at,nor is 2nd in the 50-54 age group my second age group award in two races......
I have a month now b4 an ambitious race weekend on May5th/6th Indy Half on the 5th BSR on the 6th
Hopefully w/ warmer weather on tap I can get close to the 5day/60mpw routine I want and w/ the 8 mile tempo run continuing and a return to the track for interval work who knows maybe I can continue to lower my mile pace????
Sunday, April 1, 2018
No Rest
Four o clock in the morning,still we cannot sleep,turning over turning round, twisting in our sweat they say there is no rest for the wicked ones dear God what is this evil that we must've done?
No Rest- New Model Army
Seldom one to rest on my laurels it was back at it this week following my Love Run half marathon success last Sunday.....there is after all a race on the horizon in less than a weeks time{Hot Chocolate 15K} and time it is said waits for no man.......not even a Pale Kenyan!!!
I was astute enough to know a half marathon followed by a 7 a side football game Sunday meant even though I had Monday off work I should also consider Monday a day off from training also,sometimes it's not what you do on your days off but what you don't do.....
Tue Mar 27th 12 Mile Recovery Run
Won't lie my upper thighs were still a tad sore from Sunday but figured what better way to get any residual crap out of my legs than running?
Easy 12 miler out and back along Kelly Dr,pretty soon my midweek runs are getting bumped up to 13 miles as I aim to start churning out hopefully 5day/60mpw training
If I thought I could ditch my Running Tights,Thermal Hat & Gloves I got a rude awakening out there this afternoon being sans gloves but I do hope ye olde Running Tights have been packed away till late November/early December
Thursday Mar 29th 8 Mile Tempo Run
Wednesdays rain scuppered any hopes of a Wed Tempo/Thur Recovery run combo,as Mick and Co once sang " you can't always get what you want but you'll find sometimes you get what you need"???
Knowing my previous Tempo Run was conducted on a weekend....when I'm NOT getting up at 4.45am and putting in a full day at work I knew going in that Mar 17ths time of 56.21 was probably not realistic.....that said I was going to give it my all otherwise what was the point?
A sunny warm 67 degree afternoon as I made my way counter clockwise up Kelly Dr,over Falls bridge,down W. River Dr and finishing in front of the Art Museum steps
My splits were"6.28-7.10-7.13-7.31-7.27-7.30-7.45-7.24 for a 58.29 off of 7.18 mile pace
Yes I'm disappointed w/ that....but not the effort and as the weeks go by and a midweek Tempo Run becomes part of my weekly agenda I hope to lower that time
Sunday Apr 1st 13 Easy Run
Sadly Saturdays run was a non starter but not because I wasn't ready,willing and able to "throw down" but because I answered the call of Overtime at work,I still need to book a return flight from Indy for my May 5th race and the $200 entry fee for San Francisco still needs paying.....and evidently Monopoly Money and or Shirt Buttons are NOT considered "legal tender" so Commerce won out over a training run......that said I was up at 7am and out the door by 7.30am this morning to "handle my business"
There is a certain satisfaction that comes from getting up early,getting the miles in by 9.20am and having the whole of my day to do whatever needs doing.
Since Saturday wasn't a go my March tally of miles was 123,5 miles down on the 128 I logged in Feb but "fingers crossed"w/ better weather to come I see no reason why weekly 60mpw totals don't flow in April.
Saturdays race looms large on the horizon which is why I'd prefer Wednesday this week for my Tempo Run,having earnt an age group award at the Love Run 1/2 another at the Hot Chocolate 15K would be nice,sure you gotta put the work in first but as Anthony Joshua said post fight last nite "No Risk,No Reward"....
No Rest- New Model Army
Seldom one to rest on my laurels it was back at it this week following my Love Run half marathon success last Sunday.....there is after all a race on the horizon in less than a weeks time{Hot Chocolate 15K} and time it is said waits for no man.......not even a Pale Kenyan!!!
I was astute enough to know a half marathon followed by a 7 a side football game Sunday meant even though I had Monday off work I should also consider Monday a day off from training also,sometimes it's not what you do on your days off but what you don't do.....
Tue Mar 27th 12 Mile Recovery Run
Won't lie my upper thighs were still a tad sore from Sunday but figured what better way to get any residual crap out of my legs than running?
Easy 12 miler out and back along Kelly Dr,pretty soon my midweek runs are getting bumped up to 13 miles as I aim to start churning out hopefully 5day/60mpw training
If I thought I could ditch my Running Tights,Thermal Hat & Gloves I got a rude awakening out there this afternoon being sans gloves but I do hope ye olde Running Tights have been packed away till late November/early December
Thursday Mar 29th 8 Mile Tempo Run
Wednesdays rain scuppered any hopes of a Wed Tempo/Thur Recovery run combo,as Mick and Co once sang " you can't always get what you want but you'll find sometimes you get what you need"???
Knowing my previous Tempo Run was conducted on a weekend....when I'm NOT getting up at 4.45am and putting in a full day at work I knew going in that Mar 17ths time of 56.21 was probably not realistic.....that said I was going to give it my all otherwise what was the point?
A sunny warm 67 degree afternoon as I made my way counter clockwise up Kelly Dr,over Falls bridge,down W. River Dr and finishing in front of the Art Museum steps
My splits were"6.28-7.10-7.13-7.31-7.27-7.30-7.45-7.24 for a 58.29 off of 7.18 mile pace
Yes I'm disappointed w/ that....but not the effort and as the weeks go by and a midweek Tempo Run becomes part of my weekly agenda I hope to lower that time
Sunday Apr 1st 13 Easy Run
Sadly Saturdays run was a non starter but not because I wasn't ready,willing and able to "throw down" but because I answered the call of Overtime at work,I still need to book a return flight from Indy for my May 5th race and the $200 entry fee for San Francisco still needs paying.....and evidently Monopoly Money and or Shirt Buttons are NOT considered "legal tender" so Commerce won out over a training run......that said I was up at 7am and out the door by 7.30am this morning to "handle my business"
There is a certain satisfaction that comes from getting up early,getting the miles in by 9.20am and having the whole of my day to do whatever needs doing.
Since Saturday wasn't a go my March tally of miles was 123,5 miles down on the 128 I logged in Feb but "fingers crossed"w/ better weather to come I see no reason why weekly 60mpw totals don't flow in April.
Saturdays race looms large on the horizon which is why I'd prefer Wednesday this week for my Tempo Run,having earnt an age group award at the Love Run 1/2 another at the Hot Chocolate 15K would be nice,sure you gotta put the work in first but as Anthony Joshua said post fight last nite "No Risk,No Reward"....
Sunday, March 25, 2018
The Road To Redemption{ And San Francisco} Starts Here......
There's an old adage in running that you are only as good as your last race..........my last race was the Nov 19th Philadelphia Shit Show......sorry I meant Philadelphia Marathon and while not wishing to continue that diatribe let it be stated" for the record" that the bitter disappointment of that race has "fueled a fire" inside me for the last few months, as John Lydon once sang "anger is an energy" and often in running I feel I run best when I either have a chip on my shoulder.....or a point to prove......sometimes both......
January was a bitch to train in given I lost the opening two weeks to a two week long sub zero arctic blast but slowly but surely I got back out there to log semi reasonable miles
Febuary was much better in terms of conditions and miles logged,mid week runs became 12 milers I was no stranger to longer runs over 13 and 16 miles on the weekends and when March arrived I went w/ one 17 miler and one 8 mile tempo run.
Come March 25th and race day at the Philly Love Run 1/2 marathon I was confident of a 1.30 finish,7 min miles would get home in 1.31 so I "hedged my bets slightly" that I could better Septembers Rock & Roll 1/2 marathon of 1.30.16.
In the realm of the "once bitten,twice shy" saying I made sure the "cock up of biblical proportions" that screwed me in the Marathon wasn't repeated,I arrived on the Ben Franklin Parkway at 6.30am an hour b4 gun time and even though it was "a bit taters" out there at that time {32 degrees} I made sure I was stripped down to race gear by 6.55am and my gear bag safely on the UPS Gear Bag truck and in my corral a full half hour b4 the start.
Was it cold?.....fuck yeah it was cold but I thought "warm thoughts" and relied on the fact I'd gone w/ the correct running attire for a 7.30am start at the end of March,Thermal hat, Thermal gloves,long sleeved running shirt under my Kenya running vest,three quarter length compression tights under my shorts,only my calves were exposed to the "elements" and even thought my first few steps at the horn felt like my feet were two ice blocks and opening few miles even w/ thermal gloves my fingers felt numb I was "good to go"
Given the Blue corral behind the elites and fastest runners I couldn't have asked for a clearer start down the Parkway and as I made my way up the JFK Parkway I logged a 5.58 opening mile.....
According to "my detractors" last time out I should've known my pace was too brisk,unlike last time out "shock horror probe" mile markers in clear view, a sub 6 felt comfortable so I saw no reason to back off
6.01 for mile two,two miles in a 2 mins ahead of the scheduled pace I'd set myself,granted 11 more miles to go but this was something along the lines of my 30th half marathon since Leicester way back in 1985......#notmyfirstrodeo
Around City Hall,down Market St to 5th and back up Arch St I now clocked a 6.32 mile 18.31, still "playing w/ house money", I missed the 4 mile marker{probably going back up the Parkway} but thanks to Garmin I can confirm it was a 6.43 mile for 25.14
Out along West River Drive I passed the 5 mile marker in 6.44 for 31.58 at 7 min mile pace I'd have been looking at 35 mins so providing it didn't go "tits up /pear shaped" over the last 8 miles I was on for a "banner day"
At this stage I began to focus on the runners ahead of me using the old "reel one in each mile" ploy, sure I was getting passed by other runners at this stage but at least I wasn't in "no mans land"
BOO!!!! 7.01 for mile 6 and 38.59 still 3 mins ahead of schedule,back down to sub 7s at mile 7 w/ a 6.58 for 45.17
Heading towards Strawberry Mansion bridge there was a pack of us so I drafted off the back of them,as the "proverbial Boy Scout" I had done my homework/research on the course and knew we were going over Strawberry Mansion bridge.....which meant a sharp incline, I guess a runner behind me wasn't aware of this "wrinkle" in the race and exclaimed a loud audible "fuck!!!" when he saw the field heading up the incline
Said incline probably resulted in my slowest mile split of the day a still respectable 7.12 for 52.29 at mile 8 as we looped around the Robin Hood Dell East venue and back across Strawberry Mansion bridge..... not because I work at Einstein I know that "what goes up,must come down" and sure enough a down ramp off of Strawberry Mansion bridge back to West River Dr
6.43 split 59.12 for mile 9 still over three mins in hand but also w/ my next race a 15k{9.3 miles} an endorsement that going sub 60 is not a pipe dream.
Making the turnaround and now heading back towards the finish at the foot of the Art Museum steps along W.River Dr I symbolically rolled my sleeves up b4 we hit mile 10,one I was finally warm enough to do so,two we were now getting to the business end of things....and I meant business!
6.52 split 66.04 having passed the 11 and 12 mile markers on the way out to the turnaround I had a visual of were they'd be on the inbound section and continued to drive myself towards a possible sub 1.30
I was a little in "no mans land" to be fair but also very much "in the zone" all I had to do was keep doing what I'd been doing thus far
6.57 for mile 11 1.13.01 little by little a couple of runners ahead of began to go backwards,I knew how they felt in September at the Rock & Roll 1/2 I was going "gangbusters" until Falls bridge and then the final 4 miles began to take a toll on me,interestingly in this campaign I had a 17 miler under my belt prior to the 1/2,in September my first 17 miler was post race,perhaps why I felt strong and based on mile splits consistent as fuck
6.48 at mile 12, 1.19.49....or thereabouts as I realize that the 100ths of seconds probably make my actual time closer to 1.22,infact I recall seeing 1.21.47 on my Garmin but still inside the 1.24 7 min mile pace would've had me.....and only a mile to go,my feet weren't failing me now as I recalled hearing Jen Rhines once at a PDR Expo say inside the final 2 miles you have to give it everything you've got......cos it's only 2 miles
I saw one more runner coming back to me and under the Spring Garden St bridge I went by him,I was going to be close to 1.30 so "pedal to the metal"....
A 6.40 mile and 1.28.03 on my Garmin......200m to go this is well and truly "Pale Kenyan Time" and while I joke about being 'Eeyore" at work cos I "do all the Donkey work" in my running w/ 200m to go be it track,road or cross country I'm kickin' like a mother fuckin' Donkey.....
Clipped one last runner b4 the finish line to cross the line in 1.29.03 off of 6.42 mile pace....
132nd overall,110th in the men's field HOWEVER third in the 50-54 age group which means more race swag for the Pale Kenyan......not bad for a runner who "can't judge pace??" eh
The medal I won today is #175 in my career,I need 25 more to get to 200 and hopefully as long as my body holds up I'm "all in" to make that happen
Does today make up for Nov 19th?...no,nothing will make up for that,however b4 I consign today to" I'm only as good as my last race" I am going to savour the performance and bask in it's afterglow....till Tuesday when I begin to re set my sights on the next race a 15k,I said going into today 7 min mile pace was the target w/ the hopes that come the 15k and then the next two subsequent 1/2 marathons in May and June I was down to 6.30 pace,7.00 to 6.30 is a huge drop....but off of 6.42 pace today not unrealistic and that's the motivation when the next phase of "Road To Redemption" kicks off Tuesday afternoon
January was a bitch to train in given I lost the opening two weeks to a two week long sub zero arctic blast but slowly but surely I got back out there to log semi reasonable miles
Febuary was much better in terms of conditions and miles logged,mid week runs became 12 milers I was no stranger to longer runs over 13 and 16 miles on the weekends and when March arrived I went w/ one 17 miler and one 8 mile tempo run.
Come March 25th and race day at the Philly Love Run 1/2 marathon I was confident of a 1.30 finish,7 min miles would get home in 1.31 so I "hedged my bets slightly" that I could better Septembers Rock & Roll 1/2 marathon of 1.30.16.
In the realm of the "once bitten,twice shy" saying I made sure the "cock up of biblical proportions" that screwed me in the Marathon wasn't repeated,I arrived on the Ben Franklin Parkway at 6.30am an hour b4 gun time and even though it was "a bit taters" out there at that time {32 degrees} I made sure I was stripped down to race gear by 6.55am and my gear bag safely on the UPS Gear Bag truck and in my corral a full half hour b4 the start.
Was it cold?.....fuck yeah it was cold but I thought "warm thoughts" and relied on the fact I'd gone w/ the correct running attire for a 7.30am start at the end of March,Thermal hat, Thermal gloves,long sleeved running shirt under my Kenya running vest,three quarter length compression tights under my shorts,only my calves were exposed to the "elements" and even thought my first few steps at the horn felt like my feet were two ice blocks and opening few miles even w/ thermal gloves my fingers felt numb I was "good to go"
Given the Blue corral behind the elites and fastest runners I couldn't have asked for a clearer start down the Parkway and as I made my way up the JFK Parkway I logged a 5.58 opening mile.....
According to "my detractors" last time out I should've known my pace was too brisk,unlike last time out "shock horror probe" mile markers in clear view, a sub 6 felt comfortable so I saw no reason to back off
6.01 for mile two,two miles in a 2 mins ahead of the scheduled pace I'd set myself,granted 11 more miles to go but this was something along the lines of my 30th half marathon since Leicester way back in 1985......#notmyfirstrodeo
Around City Hall,down Market St to 5th and back up Arch St I now clocked a 6.32 mile 18.31, still "playing w/ house money", I missed the 4 mile marker{probably going back up the Parkway} but thanks to Garmin I can confirm it was a 6.43 mile for 25.14
Out along West River Drive I passed the 5 mile marker in 6.44 for 31.58 at 7 min mile pace I'd have been looking at 35 mins so providing it didn't go "tits up /pear shaped" over the last 8 miles I was on for a "banner day"
At this stage I began to focus on the runners ahead of me using the old "reel one in each mile" ploy, sure I was getting passed by other runners at this stage but at least I wasn't in "no mans land"
BOO!!!! 7.01 for mile 6 and 38.59 still 3 mins ahead of schedule,back down to sub 7s at mile 7 w/ a 6.58 for 45.17
Heading towards Strawberry Mansion bridge there was a pack of us so I drafted off the back of them,as the "proverbial Boy Scout" I had done my homework/research on the course and knew we were going over Strawberry Mansion bridge.....which meant a sharp incline, I guess a runner behind me wasn't aware of this "wrinkle" in the race and exclaimed a loud audible "fuck!!!" when he saw the field heading up the incline
Said incline probably resulted in my slowest mile split of the day a still respectable 7.12 for 52.29 at mile 8 as we looped around the Robin Hood Dell East venue and back across Strawberry Mansion bridge..... not because I work at Einstein I know that "what goes up,must come down" and sure enough a down ramp off of Strawberry Mansion bridge back to West River Dr
6.43 split 59.12 for mile 9 still over three mins in hand but also w/ my next race a 15k{9.3 miles} an endorsement that going sub 60 is not a pipe dream.
Making the turnaround and now heading back towards the finish at the foot of the Art Museum steps along W.River Dr I symbolically rolled my sleeves up b4 we hit mile 10,one I was finally warm enough to do so,two we were now getting to the business end of things....and I meant business!
6.52 split 66.04 having passed the 11 and 12 mile markers on the way out to the turnaround I had a visual of were they'd be on the inbound section and continued to drive myself towards a possible sub 1.30
I was a little in "no mans land" to be fair but also very much "in the zone" all I had to do was keep doing what I'd been doing thus far
6.57 for mile 11 1.13.01 little by little a couple of runners ahead of began to go backwards,I knew how they felt in September at the Rock & Roll 1/2 I was going "gangbusters" until Falls bridge and then the final 4 miles began to take a toll on me,interestingly in this campaign I had a 17 miler under my belt prior to the 1/2,in September my first 17 miler was post race,perhaps why I felt strong and based on mile splits consistent as fuck
6.48 at mile 12, 1.19.49....or thereabouts as I realize that the 100ths of seconds probably make my actual time closer to 1.22,infact I recall seeing 1.21.47 on my Garmin but still inside the 1.24 7 min mile pace would've had me.....and only a mile to go,my feet weren't failing me now as I recalled hearing Jen Rhines once at a PDR Expo say inside the final 2 miles you have to give it everything you've got......cos it's only 2 miles
I saw one more runner coming back to me and under the Spring Garden St bridge I went by him,I was going to be close to 1.30 so "pedal to the metal"....
A 6.40 mile and 1.28.03 on my Garmin......200m to go this is well and truly "Pale Kenyan Time" and while I joke about being 'Eeyore" at work cos I "do all the Donkey work" in my running w/ 200m to go be it track,road or cross country I'm kickin' like a mother fuckin' Donkey.....
Clipped one last runner b4 the finish line to cross the line in 1.29.03 off of 6.42 mile pace....
132nd overall,110th in the men's field HOWEVER third in the 50-54 age group which means more race swag for the Pale Kenyan......not bad for a runner who "can't judge pace??" eh
The medal I won today is #175 in my career,I need 25 more to get to 200 and hopefully as long as my body holds up I'm "all in" to make that happen
Does today make up for Nov 19th?...no,nothing will make up for that,however b4 I consign today to" I'm only as good as my last race" I am going to savour the performance and bask in it's afterglow....till Tuesday when I begin to re set my sights on the next race a 15k,I said going into today 7 min mile pace was the target w/ the hopes that come the 15k and then the next two subsequent 1/2 marathons in May and June I was down to 6.30 pace,7.00 to 6.30 is a huge drop....but off of 6.42 pace today not unrealistic and that's the motivation when the next phase of "Road To Redemption" kicks off Tuesday afternoon
Monday, March 19, 2018
Getting Down To Brass Tacks Time.....
As the saying goes "we're at the business end of things" my final week b4 Sundays 2018 race debut a half marathon at the Love Run here in Philly.
I did throw in a 17 miler on Sat Mar 10th,the significance of that was last September when I ran the Rock & Roll Half Marathon in Philly I didn't manage to get upto 17 miles till after the half, this time I'm ahead of that curve
While my focus has been on Sun Mar 25th and said Love Run 1/2 marathon I have been looking at two bigger pictures,the reintroduction of the 8 mile Tempo Run this week went a long ways towards both but I'm not ready to divulge what the second bigger picture is.....just yet,the big picture is obviously July's San Francisco marathon.
Thur Mar 15th
Easy 12 miles,following Sundays epic long run over 17 miles{2.11.59 off of 7.46 mile pace} I backed off of a 13 mile recovery run Sunday due to a double header of 7 aside football that nite,subsequently on Monday my legs were still suitable trashed to not go for a run......sometimes at my age I feel it's not so much what I do on my rest days as it's what I don't do and giving myself a complete recovery day felt prudent
I hedged my bets Tuesday as a third Nor'easter was predicted for Philly....thankfully we got off scott free and while Wednesday was an option I opted to catch the second half of Barcelona vs Chelski game,no excuses Thursday out for a 12 miler.
W/ the clocks going forward last Sunday I knew I'd finish this run in daylight,even at 6.40pm.....a far cry from my late December/early January runs that were shrouded in abject darkness by 4.50pm.
Psychologically that makes a huge difference and while Spring isn't "official" till Tue Mar 20th and lets face it March tends to be a bear of a month at the best of times we're not out of the woods or the grip of "Old Man Winter" just yet but his grip is loosening.
Sat Mar 17th
8 mile tempo,I'd been "threatening" to reintroduce the 8 mile tempo run around the Art Museum Loop along Kelly & West River drives for a few weeks now,better late than never period but it will also help transition into the almost two year hiatus from Intervals on the track that I hope come mid April will along w/ the tempo run become a weekly staple.
Due to an 8.15am Spurs game and post match podcast it was mid afternoon b4 I ventured over to the Art Museum Loop by which time the temps had gone up considerably from when I left home at 7am to hit the bar for the Spurs game, I kept my gloves on just because I have poor circulation in my fingers but did roll my sleeves up a tad b4 beginning the counterclockwise from Lloyd Hall up Kelly Dr,over Falls Bridge,down W.River Dr and finishing in front of the Art Museum steps route.
Having last done a 8 mile tempo run in early Dec post marathon I wasn't sure what to expect of myself or how realistic 7 min miles/56.00 was....but given I hope to clock 7 min miles Sunday albeit over 13 miles not 8 there was no better time like now to throw caution to the wind and have at it.......
6.17 6.56 7.06 7.03 7.18 7.30 7.16 6.55 =56.21 off of 7.03 mile pace.....
Chuffed is as good as any adjective to describe my reaction post run,sure I came up a tad short but what would I have gained aimed for 7.15 mile pace and a 58.15 time?
Bummed about he 7.30 split on mile mile 6 but that gives me something to work on the next several weeks
Sun Mar 18th
13 mile recovery run,w/ another 7 aside footie game on my slate Sunday evening going longer seemed to fly in the face of conventional wisdom so a nice easy recovery run out and back along Kelly Dr to the 6.5 mark at 9.30am.....plus technically I'm in taper mode a week out from my race.
Along those lines this coming week will be once again dictated by the weather......another Nor'easter/Coastal Storm is predicted for Tuesday which if it hits could bollocks up my Tue/Wed/Thur easy 12/8mile tempo/12 mile recovery plans so we'll have to sit tight and see what the weather brings ....or doesn't bring.
Saturdays successful tempo run endorsed my belief that a 1.30 1/2 marathon off of 7 min mile pace is doable and not a pipe dream all I ask of the Running Gods between now and Sunday is decent weather,no illness/injury worries and ZERO cock ups w/ pre race check in,bag check and mile markers.......NOT that much to ask is it?
I did throw in a 17 miler on Sat Mar 10th,the significance of that was last September when I ran the Rock & Roll Half Marathon in Philly I didn't manage to get upto 17 miles till after the half, this time I'm ahead of that curve
While my focus has been on Sun Mar 25th and said Love Run 1/2 marathon I have been looking at two bigger pictures,the reintroduction of the 8 mile Tempo Run this week went a long ways towards both but I'm not ready to divulge what the second bigger picture is.....just yet,the big picture is obviously July's San Francisco marathon.
Thur Mar 15th
Easy 12 miles,following Sundays epic long run over 17 miles{2.11.59 off of 7.46 mile pace} I backed off of a 13 mile recovery run Sunday due to a double header of 7 aside football that nite,subsequently on Monday my legs were still suitable trashed to not go for a run......sometimes at my age I feel it's not so much what I do on my rest days as it's what I don't do and giving myself a complete recovery day felt prudent
I hedged my bets Tuesday as a third Nor'easter was predicted for Philly....thankfully we got off scott free and while Wednesday was an option I opted to catch the second half of Barcelona vs Chelski game,no excuses Thursday out for a 12 miler.
W/ the clocks going forward last Sunday I knew I'd finish this run in daylight,even at 6.40pm.....a far cry from my late December/early January runs that were shrouded in abject darkness by 4.50pm.
Psychologically that makes a huge difference and while Spring isn't "official" till Tue Mar 20th and lets face it March tends to be a bear of a month at the best of times we're not out of the woods or the grip of "Old Man Winter" just yet but his grip is loosening.
Sat Mar 17th
8 mile tempo,I'd been "threatening" to reintroduce the 8 mile tempo run around the Art Museum Loop along Kelly & West River drives for a few weeks now,better late than never period but it will also help transition into the almost two year hiatus from Intervals on the track that I hope come mid April will along w/ the tempo run become a weekly staple.
Due to an 8.15am Spurs game and post match podcast it was mid afternoon b4 I ventured over to the Art Museum Loop by which time the temps had gone up considerably from when I left home at 7am to hit the bar for the Spurs game, I kept my gloves on just because I have poor circulation in my fingers but did roll my sleeves up a tad b4 beginning the counterclockwise from Lloyd Hall up Kelly Dr,over Falls Bridge,down W.River Dr and finishing in front of the Art Museum steps route.
Having last done a 8 mile tempo run in early Dec post marathon I wasn't sure what to expect of myself or how realistic 7 min miles/56.00 was....but given I hope to clock 7 min miles Sunday albeit over 13 miles not 8 there was no better time like now to throw caution to the wind and have at it.......
6.17 6.56 7.06 7.03 7.18 7.30 7.16 6.55 =56.21 off of 7.03 mile pace.....
Chuffed is as good as any adjective to describe my reaction post run,sure I came up a tad short but what would I have gained aimed for 7.15 mile pace and a 58.15 time?
Bummed about he 7.30 split on mile mile 6 but that gives me something to work on the next several weeks
Sun Mar 18th
13 mile recovery run,w/ another 7 aside footie game on my slate Sunday evening going longer seemed to fly in the face of conventional wisdom so a nice easy recovery run out and back along Kelly Dr to the 6.5 mark at 9.30am.....plus technically I'm in taper mode a week out from my race.
Along those lines this coming week will be once again dictated by the weather......another Nor'easter/Coastal Storm is predicted for Tuesday which if it hits could bollocks up my Tue/Wed/Thur easy 12/8mile tempo/12 mile recovery plans so we'll have to sit tight and see what the weather brings ....or doesn't bring.
Saturdays successful tempo run endorsed my belief that a 1.30 1/2 marathon off of 7 min mile pace is doable and not a pipe dream all I ask of the Running Gods between now and Sunday is decent weather,no illness/injury worries and ZERO cock ups w/ pre race check in,bag check and mile markers.......NOT that much to ask is it?
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