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April 21, 2009

Technical Difficulties

Don't know what is going on but I have an entire write up of Boston that is not posting for some reason.

Short summary 2:32:10, 65th overall, felt awesome through 17, hills and wind just killed me. Tough going out there today.

I also posted an entry on the 19th that just showed up today.

I hope this isn't the cornficker!!!

This is more coming but for now . . .

That's all I got.

April 19, 2009

Bombs Away!!!

Well, it is all over but the actual race itself. All my strength is going to be put on the line at 10:00 am tomorrow and I am quietly confident this is my year to finally have a solid Boston. My plan is a lot more conservative than last years and I hope to go through the half in 1:13 and pick it up a bit from there. If it is not there at 1:13, I will leave the effort right there and hope to even split.

All the workouts were there, all the training was solid. A few small set-backs but you can't go for 16 weeks with nothing getting in the way and jamming up one or two things.

Training Data
his has been my lightest week of training in about 18 weeks.

Monday 13
Training Run 11:00:00 AM - 7.20 mi @ 50:39 (7:02 pace)
Tuesday 14
Running Workout 6:00:00 PM - 3 x 1600m @ MP - - 3.00 mi @ 16:40.00 (5:33 pace)
Wednesday 15
Training Run 11:30:00 AM - 7.20 mi @ 50:40 (7:02 pace)
Thursday 16
Training Run 11:30:00 AM - 6.20 mi @ 43:01 (6:56 pace)
Friday 17
Training Run 11:30:00 AM - 5.00 mi @ 35:15 (7:03 pace)
Saturday 18
Training Run 10:00:00 AM - 5.00 mi @ 35:18 (7:03 pace)
Sunday 19
Training Run 9:30:00 AM - 2.50 mi @ 20:00 (8:00 pace)
TOTALS
Running: 43.1 mi

Thanks to all who been reading this build up and feel free to write and ask any and all questions about the build up or result.

I will post a brief rundown tomorrow and a good play by later.

Until then:

BOMBS AWAY!!!

That's all I got.

April 14, 2009

Bring it in

It doesn't get any easier than this. Just three miles at marathon pace to keep everything going. This will be my last track workout so it is easy does it from here. Just cruise on in and make sure I am stretched and loose for the remaining easy miles.

Bentley Track
3 x 1600 m @ 5:35 with 2:30 rest

1)5.32
2)5.34
3)5.34

6 days until Boston and there is not much else to do except for eat right, get plenty of sleep, and gather strength.

That's all I got.

April 12, 2009

Cruise Control

Not much exciting to report this week. Just a couple of 7 and 6.5 mile sessions on the track tuesday and Saturday to do dial in the tempo.

Tuesday was a constant 7 with 3 at MP, 2 at 5:20, 2 at 5:10.
Bentley Track
Tempo Step Down
3 miles at PMP-2 miles 15s faster PMP-2 miles 25s faster PMP

Felt really easy but the wind sucked, again. I hope to find a group on marathon day doing 5:35 pace that is easy to run with.
5.32
5.33
5.37 16.43.20

5.19
5.19 10.39.25

5.12
5.09 10.19.43
Longish cooldown of 4 miles. legs felt really dead on cooldown.

Saturday was @ the Hudson Bowl. A really cool track that I like a lot just because of the way it is set down and in a bowl.
Data:
Hudson Bowl.
Very Windy and rainy. Met with the T&G guys during the workout. Felt pretty good the whole time. The 3 mile was all over the place. Tough day to find a pace.
3 mile
5.40, 5.29, 5.31 = 16.41 (4.27)
2 mile
5.17, 5.20 = 10.37 (3.01)
1 mile
5.01 (2.57)
1/2 mile
2.27

Weekly Training log:
Monday 6
Training Run 11:15:00 AM - 8.00 mi @ 57:00 (7:07 pace)
Tuesday 7
Training Run 12:15:00 PM - 5.20 mi @ 36:52 (7:05 pace)
Running Workout 6:00:00 PM - Tempo Run - - 7.00 mi @ 37:44.00 (5:23 pace)
Wednesday 8
Training Run 11:30:00 AM - 7.20 mi @ 52:38 (7:18 pace)
Thursday 9
Training Run 11:30:00 AM - 7.20 mi @ 51:34 (7:09 pace)
Friday 10
Training Run 3:30:00 PM - 7.00 mi @ 51:39 (7:22 pace)
Saturday 11
Running Workout 9:00:00 AM - 3 mi, 2 mi, 1 mi, 1/2 mi - - 12.50 mi
Sunday 12
Training Run 9:30:00 AM - 10.50 mi @ 1:12:25 (6:53 pace)
TOTALS
Running: 72.1 mi

This week Christy Mae and I agreed to go to bed early each night to be sure we are rested as possible for the effort 8 days from today. Nothing big on the schedule and will just dial the mileage back to something comfortable. No heroics or crazy last minute workouts. The work is done and it is time to rest up and try to summon all the strength I have built up during the past 16 weeks.

If anyone who reads this is going to be out on the course next monday, drop me a line at ryanma98atyahoo.com and let me know where you will be so I can keep an eye out.

That's all I got.

April 5, 2009

Coming down

No time to write today. Spent a great deal of time in the yard today and got the mtn bike out for a quick 7 mile ride in memorial forest.

Good week of training. This week will be a calm 70 with two workouts.

Monday 30
Training Run 11:30:00 AM - 10.00 mi @ 1:09:12 (6:55 pace)
Tuesday 31
Training Run 11:30:00 AM - 5.00 mi @ 35:41 (7:08 pace)
Running Workout 6:00:00 PM - 1 x 16K - - 10.00 mi @ 53:18.00 (5:19 pace)
Wednesday 1
Training Run 6:40:00 AM - 6.00 mi @ 39:22 (6:33 pace)
Training Run 11:30:00 AM - 7.20 mi @ 51:03 (7:05 pace)
Thursday 2
Training Run 6:10:00 AM - 5.00 mi @ 34:29 (6:53 pace)
Training Run 11:30:00 AM - 7.20 mi @ 50:53 (7:04 pace)
Friday 3
Training Run 11:30:00 AM - 9.00 mi @ 1:03:17 (7:01 pace)
Saturday 4
Running Workout 12:00:00 AM - 4 X 1600m-800m-400m - - 14.00 mi
Sunday 5
Training Run 8:45:00 AM - 15.00 mi @ 1:44:51 (6:59 pace)
TOTALS
Running: 95.4 mi

That's all I got.

April 4, 2009

Everyone knows it's Windy!

Bentley Track
4 X 1600m-800m-400m
2:30-1:30-2:30 Rest

Targets 5.00 - 2:25 - 70

Solo effort on the track this morning in horribly windy conditions. Really odd day where my mind was weak but my legs were strong. Typically when I am thinking all these horrible thoughts about losing it and slowing down I do just that. This morning my legs just took over and said "Relax brain, mind your business up there and we will handle this thing." Killer workout on paper to do it alone with no help. I am very pleased with the results considering I had no one to work with and the wind was just brutal from 200m through 350m. Waaah Waaaaaaah feel bad for me!!!

Ok, on to the data from the watch:

Set 1:
5.03 - 2.24 - 70
Set 2:
5.02 - 2.30 - 70
Set 3:
4.59 - 2.26 - 69
Set 4:
5.01 - 2.28 - 68

Really tough wind out there today. On my second and last 800m repeat it really felt bad. All systems go for the marathon in 2 weeks. I think this was my last real tough workout. We are 15 days away and I think damage is more likely than improvement if I do any more long track workouts. Time to just knock off the rough edges, polish the surface a bit, put her on sale and see how she does.

That's all I got.

April 2, 2009

Good Time - Part Duex

First Outdoor track workout of the season.
Bentley Track
1 x 16k on/off 1600m 5.28/5.12 alternating.
Mario helping out for the first 5 and Jeff and Ari helping out for the last five.
Lead 800 and then trail for 800 workout went well all night.

1. 5.28
2. 5.12
3. 5.28
4. 5.12
5. 5.27
6. 5.11
7. 5.27
8. 5.12
9. 5.28
10. 5.08
Total = 53.18

Felt extremely good and relaxed. Could have gone faster but that wasn't the point now was it?

It was, as always, a good time.

That's all I got.