tag:www.running-blogs.com,2011:/easygait/32 2011-10-10T03:45:40Z Easy is smooth, smooth is fast Movable Type 3.31 tag:www.running-blogs.com,2011:/easygait//32.11864 2011-10-10T03:36:44Z 2011-10-10T03:45:40Z

It is my displeasure to report that the streak of Raytheon running team corporate victories at the Army 10 miler has been broken. Today, the team came in 2nd to a new company IR4G which is short for I run...

Ryan http://www.running-blogs.com/easygait It is my displeasure to report that the streak of Raytheon running team corporate victories at the Army 10 miler has been broken. Today, the team came in 2nd to a new company IR4G which is short for I run for god. I was hoping to go through my entire career with victories at this race because I thought we had the team to do it. A story as old as time itself, an aging team disposed of by a younger team. Still doesn't feel too good. My race went ok. I was really hoping for 52:30 but 53:10 will have to do. I was just down too much material from work and lack of workouts. Data 5:20 5:16 5:15 5:11 5:13 5:19 5:22 5:24 5:28 5:19 53:10 The first few miles felt a lot more labored than they should have for the part of the course and the fitness I thought I have. But they didn't, so I don't, and therefore will have to reevaluate where I think I am. The new finish over the last mile was not fun. Three chicanes with two little bridges to climb made the momentum hard to keep. I hope to have some pictures tomorrow. That's all I got. tag:www.running-blogs.com,2010:/easygait//32.11556 2010-07-01T23:39:15Z 2010-07-01T23:56:18Z

Ok, it is done. Signed up for a fall marathon. Not quite sure why but this will most likely be my last go at a fastish time. Sunday October 17th is the day so I have 15.5 weeks to get...

Ryan http://www.running-blogs.com/easygait Ok, it is done. Signed up for a fall marathon. Not quite sure why but this will most likely be my last go at a fastish time. Sunday October 17th is the day so I have 15.5 weeks to get my butt in shape and in gear for this race. There is going to be a lot of action at work during this training. Schedule is going to be key as far as how the adaptations and travel is handled. I believe I am going to add more longer tempo runs and PMP runs into my training this time. The longer harder efforts were missing from my last build up and I need to get that back. I will stick with the same longer track intervals because those worked very well in maintaining what little speed I have left. If anyone else is running Baystate let me know. We can get together for some of the workouts and long runs. That's all I got. tag:www.running-blogs.com,2010:/easygait//32.11481 2010-04-25T22:59:31Z 2010-04-26T00:08:14Z

2:36:45 for the first post Maria marathon. 2010 Boston Marathon #114 Wasn't exactly feeling it today and I realized it at 8 miles when my legs started to ache running 5:45 pace. knew it was going to be a long...

Ryan http://www.running-blogs.com/easygait 2010 Boston Marathon #114 Wasn't exactly feeling it today and I realized it at 8 miles when my legs started to ache running 5:45 pace. knew it was going to be a long day running when that started to happen. Got through natick and wellesley ok and up the first two hills. Then heartbreak kicked my butt severely. No hidding the lack of true fitness I had going into this one. Back and hamstrings tightened up severly going done heartbreak hill into cleveland circle. Had to walk for ten meters until the right hamstring let go. 5.59 5.40 5.41 5.36 5.49 5.37 17:16 5.46 5.46 5.43 5.44 5.47 5.51 5.42 6.05 5.54 5.55 6.11 13.17 6.36 6.25 6.39 6.12 1.23 2:36:45 I am just not built for marathon. I can't hold up on the tougher courses for some odd reason. Hope to make a run at a fall marathon and do much much better. We will see. At least I had some great fans!!! That's all I got. ]]> tag:www.running-blogs.com,2010:/easygait//32.11316 2010-01-27T00:57:27Z 2010-01-27T01:38:15Z

Hind Munich Vest 1998 - 2010 Today I had to discard one of my favorite pieces of running equipment. It was pretty much the first free thing given to me from a sponsor. It moved from 5 different residences with...

Ryan http://www.running-blogs.com/easygait Today I had to discard one of my favorite pieces of running equipment. It was pretty much the first free thing given to me from a sponsor. It moved from 5 different residences with me, which I think only two other pieces of clothing managed to accomplish! I have used it through the fall/winter/spring of every year since college. It was the type of thing that was perfect for all conditions. If you needed warmth, it kept you warm. You needed wind protection, it did that. It was not too warm but always warm enough. It only did what was asked of it, nothing more, nothing less. Today on the way back from hill repeats, I slung it on and zipped it up just like I had done a million times before. Only this time, instead of the zipper zipping, the zipper was ripping. Sure, it had some frayed edges and the draw cord bit it years ago, but what or who doesn't have some rough edges? Vests don't last forever and this vest didn't owe me one thing. It certainly outlived it's intended lifespan. It must have run thousands of miles with me. It has seen different countries and all sorts of beautiful scenery from Colorado to Ireland. I know it is just a stupid vest and I will probably be seduced by another better high tech NB one as soon as I can find one, but I feel like I said goodbye to an old friend as I threw it into the bin. That's all I got.]]> tag:www.running-blogs.com,2009:/easygait//32.11134 2009-11-01T16:44:46Z 2009-11-01T17:09:25Z

I am currently watching Meb lead the NYC marathon with 2k to go to the finish. I really hope he finishes strong. Has about 15 seconds on R.C. and is looking fast. Good solid week of training that excited me...

Ryan http://www.running-blogs.com/easygait I am currently watching Meb lead the NYC marathon with 2k to go to the finish. I really hope he finishes strong. Has about 15 seconds on R.C. and is looking fast. Good solid week of training that excited me a bit. I hope to back off a bit this week and get ready for New Englands. The data is below. Monday 26 Training Run 11:45:00 AM - 7.20 mi @ 51:31 (7:09 pace) Training Run 5:30:00 PM - 6.00 mi Tuesday 27 Training Run 11:30:00 AM - 7.20 mi @ 51:00 (7:05 pace) Training Run 5:25:00 PM - 6.00 mi @ 40:22 (6:43 pace) Wednesday 28 Running Workout 11:30:00 AM - Aerobic Capacity Intervals - - 10.50 mi @ 1:12:16.00 (6:52 pace) Thursday 29 Training Run 11:45:00 AM - 7.20 mi @ 52:22 (7:16 pace) Friday 30 Training Run 6:50:00 AM - 6.20 mi @ 42:12 (6:48 pace) Training Run 4:45:00 PM - 10.00 mi @ 1:11:04 (7:06 pace) Saturday 31 Training Run 4:25:00 AM - 5.00 mi @ 37:00 (7:24 pace) Running Workout 9:00:00 AM - Aerobic Capacity Intervals - - 6.84 mi @ 39:10.00 (5:43 pace) Sunday 1 Running Workout 7:00:00 AM - Long Run - - 13.50 mi @ 1:34:12.00 (6:58 pace) TOTALS Running: 92.64 mi Yesterday was a very positive workout on the fields at Lincoln with a variation of the Pre 30/40 5k workout stretched out to cross country distance. 11k on grass alternating harder/easier 1k loops. 3:10/3:35 for us. Felt great the whole time and am finally feeling the grass right. Took long enough but should be coming around just in (MEB WINS!!!!! 2:09:14) time for NEXC next week at Franklin Park. On the last repeat I was racing some guys on cyle-cross bikes who were faster on the flats and downhills but couldn't corner or climb as well as I could so I ended up beating them by about 2 seconds. Are you racing a workout if you are racing guys on bikes? I guess so but it was only one repeat and the time was 3:10 so it wasn't too bad. One more workout on Tuesday night and then some 200's on Thursday night and that's that. That's all I got. tag:www.running-blogs.com,2009:/easygait//32.11116 2009-10-25T21:58:52Z 2009-10-25T22:48:14Z

Back to the grass for the 2009 Mayor's Cup in familiar and mucky Franklin Park. Only an 8k on the ticket today so it was the shortest cross race I have run in over a year. Big win for the...

Ryan http://www.running-blogs.com/easygait 2009 Mayor's Cup in familiar and mucky Franklin Park. Only an 8k on the ticket today so it was the shortest cross race I have run in over a year. Big win for the mens New Balance Boston team. A great race with the BAA for first place with only 3 points deciding the winner. NBB brought home the cup with evenly spaced runners 1 -7 coming in as far up as 2. Roland just killed it today with a killer last mile reeling in enough points for the win. Great effort all the way through. My return to the grass was not specatacular or depressing. Just kind of so so through out with a strong last mile staying wtih a group that moved up. I didn't manage to outkick one person in that group which I will try to work on with some strides and turnover work. All the pieces are there but still need to be put together into a race. The sloppy conditions didn't help at all as all my workouts on grass to this point have been in picture perfect sunny dry conditions. The weather today was perfect but the 1 inch of rain overnight really soften the course up especially in the field portions. I not sure on all the splits so if you know of something that is wrong just drop a line and let me know. 1. 4:53 2. 10:12 3. 15:25 4. 20:43 5. 25:49 I guess it is hard to say from the data it was a good race but I don't feel all that bad about it either. So then it wasn't that bad or I am getting complacent. The beer, pizza, and company afterwards at Doyle's were good so it doesn't really matter now does it. That's all I got. ]]> tag:www.running-blogs.com,2009:/easygait//32.11099 2009-10-18T18:03:04Z 2009-10-18T19:09:59Z

Back from scenic, rainy, Callahan State Park after a run with Engisn Lutz. I thought I knew every inch of that park from the Salem End Rd. days in Framingham, but alas, I was mistaken. Today we went on a...

Ryan http://www.running-blogs.com/easygait Back from scenic, rainy, Callahan State Park after a run with Engisn Lutz. I thought I knew every inch of that park from the Salem End Rd. days in Framingham, but alas, I was mistaken. Today we went on a new fire road near the Sudbury reservoir and the Harvard research center. Great loop even if the weather wasn’t exactly perfect. Yes, the running is still going well, I know this space hasn’t exactly been updated as often as it used to be but time has been scarce. We have been busy getting the house all ready for the new addition, work has been non-stop, and my typical Sunday writing day has been filled with weddings, races, reach the beaches, anniversary’s and birthdays making time to wap on the keyboard limited to paying bills, banking, and what not. The most relevant running in the past three weeks was the Army 10 miler in Washington DC. This was my 10th running of army 10 so it was important I guess if you are into such hallmarks. I have actually run it 11 time but one year it was 11.5 or something due to being re-routed for the dangerous ham sandwich on the 395 bridge. 52:01 is not bad but I was hoping for 5:05 pace. Most likely hoping for too much. Had trouble finding a group to run with as the race went out very fast with 5:01 opening mile and I found myself behind a group running about 5:00 pace and in front of a group running 5:15 pace. Should have just dropped back to the 5:15 group rather than battling the wind the whole way solo but the heart was set on 5:05 which worked through 5 and then came apart at the seams. Team Raytheon raced very well with some fast times all the way through our ninth runner. Everyone coming in sub 65 minutes is a solid corporate team. Yell loud for the patriots today. The weather looks like it is going to be worse for the patriots game than it was for Baystate this morning. Glad I didn’t have to run that in this. That’s all I got. tag:www.running-blogs.com,2009:/easygait//32.11055 2009-09-29T03:29:19Z 2009-09-29T03:35:02Z

Fresh Pond is a very popular place to tempo on Saturday mornings and I can't for the life of me figure out why that is. The place is just saturated with walkers and dogs off leash that believe anyone with...

Ryan http://www.running-blogs.com/easygait Fresh Pond is a very popular place to tempo on Saturday mornings and I can't for the life of me figure out why that is. The place is just saturated with walkers and dogs off leash that believe anyone with out a dog should be thrown out. You really can't tempo there because you spend all your time dodging and weaving and jumping. For better or worse, there we were, attempting a 5 mile tempo. Things didn't go so badly and after a solid hill workout on Tuesday there may be fitness and form creeping into the legs. Here's the data: 5:16 5:10 2:22 5:16 5:18 2.23 25:54 So something is wrong. The course is either a touch short or my mile markers off. Good effort with Ari and we stayed controlled and measured the entire way. I hope to have another good hard effort tomorrow night and then it will just be distance until the Army 10 miler in DC. That's all I got. tag:www.running-blogs.com,2009:/easygait//32.10992 2009-08-31T02:50:41Z 2009-08-31T02:54:55Z

Some actually training has been taking place in the land of the easy gait the past 4 weeks and I am finally getting in some quality miles with a few workouts. This week I start the tuesday/saturday workout routine that...

Ryan http://www.running-blogs.com/easygait Some actually training has been taking place in the land of the easy gait the past 4 weeks and I am finally getting in some quality miles with a few workouts. This week I start the tuesday/saturday workout routine that has worked so well in the past with early races of the Army 10 miler and Mayor's Cup the only two events on the schedule. The training has been going well and I am confident in the way the workouts have gone that I didn't lose as much as first feared. I plan to post a bit more now as the training has returned and there is actually something to write about. First workout planned for tuesday so stay tuned. That's all I got Monday 24 Training Run 6:30:00 AM - 9.50 mi @ 1:06:16 (6:58 pace) Training Run 12:00:00 PM - 6.80 mi @ 46:01 (6:46 pace) Tuesday 25 Training Run 11:30:00 AM - 7.20 mi @ 52:35 (7:18 pace) Wednesday 26 Training Run 6:10:00 AM - 4.80 mi @ 32:43 (6:48 pace) Training Run 6:00:00 PM - 9.50 mi @ 58:35 (6:10 pace) Thursday 27 Training Run 11:30:00 AM - 5.00 mi @ 34:25 (6:53 pace) Running Workout 6:00:00 PM - Long Run - - 13.00 mi @ 1:30:35.00 (6:58 pace) Friday 28 Training Run 7:10:00 AM - 8.50 mi @ 1:00:00 (7:03 pace) Saturday 29 Training Run 8:00:00 AM - 12.00 mi @ 1:23:00 (6:55 pace) Sunday 30 Running Workout 3:30:00 PM - Long Run - - 12.50 mi @ 1:28:30.00 (7:04 pace) TOTALS Running: 88.8 mi tag:www.running-blogs.com,2009:/easygait//32.10884 2009-07-07T03:38:19Z 2009-07-07T03:46:49Z

The trip to hawaii put a huge crimp in my summer racing plans. I plan to get back into for fall cross. I have barely been working out but did a few fun races like the timlin 5k in hopkinton...

Ryan http://www.running-blogs.com/easygait I am not going to post times though. Too embarrassing. Once I get a solid plan put together and some solid training in I will start posting the data. Life has to stop getting in the way of running fast that is for sure. Just assume I am running 50 miles a week and trying to get my pull up count over 10. I have been stuck at 9 for a week. That's all I got.]]> tag:www.running-blogs.com,2009:/easygait//32.10808 2009-06-02T04:57:27Z 2009-06-02T05:00:37Z

A whole bunch of action on the easy gait front that has not been reported because times have been busy. It has been a busy busy time at Raytheon getting ready for a big install at SBX-1 and there hasn’t...

Ryan http://www.running-blogs.com/easygait A whole bunch of action on the easy gait front that has not been reported because times have been busy. It has been a busy busy time at Raytheon getting ready for a big install at SBX-1 and there hasn’t been a lot of time to write. Now that I am at 36,000 ft traveling in a Boeing 767 for 8 hours, all I have is time. I have started running with a somewhat regular schedule. This week I had two take two zero’s, Thursday for a crazy overtime/meeting filled readiness review and today for a fun 15 hours of travel. I could be like those crazy runners who never miss mileage and run around the airport during their layovers. My layover was in Dallas, and there is now way I am going to run 8 miles, in 94 degree heat, not shower, and get on a plane for 8 hours. Just not going to do it, so it looks like this is just going to be a down week. Last Saturday was a return to racing with the Mt Wachusett road/trail race and the Run to Remember ½ marathon the following day. The race I was racing was the Mt. Wachusett which had a very different course than last year. Instead of the 4.2 mile race up the access road to the summit, it was a road start for the first 1.3 miles and then it was into the trails for the final 3.9 miles. The distance of this race was 5.2 but I have no idea how accurate that is. There is no way it is wheeled. When I tried to google map the route it gave me 5.17 so it is probably right around 5.3 with the severe changes in elevation. It was a great race with Kevin Tilton. We started up the first killer hill on the roads and Brad K took off to the front, which surprised me. On these straight up hill starts, the wheat gets separated pretty quickly, and to no ones surprise, Kevin Tilton and Andy Mccaron matched my first surge as I headed up to the second parking lot interest. Mario and I had spent the previous weekend previewing the new course, so I was not sure how much to spend on this first hill. I knew the second climb up old Indian trail was just a heart rate pegger. I also didn’t want the first descent to be done on legs that were too worn out because the first descent down the downsboro trail was extremely rocky and technical. Kevin and I crested the top of the first hill right next to each other and had a little mini race to entrance of the trail head. I thought if I got there first I would be able to get a gap on him by taking some risks but, that gap maxed out at about .5 seconds when were kicked out at the bottom onto old north road. There Kevin took over and just followed with the plan to accelerate before the next turn onto the straight up the slope old Indian trail. Well, he was intent on getting there first and put in a huge surge at the base of the steepest climb. I remember thinking “If he is going to run the whole slope like this, it is over.” Luckily he slowed a touch 1/3 from the top and I was able to scoot by on a wide section of the narrow trail. This was a very technical, steep, rocky, and rooted climb. One really had to pick the footfalls or else our momentum would just be shot. I got to the top about 20 meters clear of Kevin so I tried my new relaxed speed technique on the 1.9 mile descent down old north road. Figuring Kevin would have to surge and take risks to catch me, I wanted relaxed, controlled speed, so I could really unwind the last 800m if that was required. One thing I didn’t count on, was all the runners we would double up heading back up the trail. It was crazy because a lot of them were running three abreast with their heads down. The closing speeds of someone bombing down a fireroad with others coming up are quite high. I just started yelling “pick a side” because every time I picked a side of course that was the side they picked and we would almost collide. Total craziness. Kevin and I got through that section without major incident and headed to the fastest part of the race. The final 600m went straight down the righthand side of the bunny slope of Wachusett to the finish around the pond, over the bridge, and finish in front of the lodge in the parking lot. This was a great finish because everyone could you see you bomb off the mountain all the way to the finish. I channeled my best super grover for the final 600m and just flew down the final section. My descending has really improved from last year which is positive. My hope from this race was to head up to cranmore for the mtn championship but looks like work has other plans for me. I may go up anyway but it all depends on how this trip goes. I just have to figure out a way for them to send the checks and not actually require any work, my training would take off again I am certain. The following day, Christy Mae and I did the Run to Remember for fun. It was a good time because we have never done a competition together before. Neither of us was really pushing but it was still a good run. Run to Remember ½ marathon with Christy Mae 7.28 5.38 6.53 6.48 6.48 6.43 6.46 6.42 7.04 6.00 6.54 6.38 7.21 I am going to leave the trailer now. That's all I got. tag:www.running-blogs.com,2009:/easygait//32.10756 2009-05-12T02:59:14Z 2009-05-12T03:04:59Z

This entry has been a long time coming. I wrote something up on the marathon really quick on the 21st but the site this blog is attached to wouldn’t let me post it for some odd reason. I know nothing...

Ryan http://www.running-blogs.com/easygait This entry has been a long time coming. I wrote something up on the marathon really quick on the 21st but the site this blog is attached to wouldn’t let me post it for some odd reason. I know nothing about web software so for a few weeks I just fumbled around with it trying to post it and post it and now I am just going to write the full recap. I don't want to because it will just bring back more disappointment but here goes. The 113th running of the Boston Marathon was a complete disaster, again. I don’t know what it is with marathon but I absolutely suck at it. I spend all this time and energy doing these crazy workouts and stupid distances on the track and roads and result is just crap. Good training, good mileage, taper, no injuries and I run 2:32. It was so disappointing that the next day at work was just torture. Everyone kept stopping in and talking about how great it was and how amazing it is to come in 65 out of 25,000 people. I tell them all it was tough going out there and it was a solid effort. I just got sick of lying to everyone but did not feel like explaining how a 2:32 actually sucks when you have the type of fitness I had so after the first 20 people came by I just went to the lab to hide out with my laptop even though I had desk work all day that day. I basically spent an entire week trying to figure out what went wrong and still don’t know. Maybe more races are needed to harden the legs. Maybe less miles. Maybe the 115 was too much? Who knows. Recap: Didn’t start too fast. Pretty much right on through 16, then it just unraveled so fast it was frightening. David Bedoya and two other guys got together at about 5 miles and we started trading ½ mile increments into the wind. The wind was really bad in some sections but never really blew more than 15 mph in the first 16. It was very constant though. Once we turned the corner onto Comm Ave and hit the hill and wind at once it got tough. I really started struggling. Had to fight hard up the first hill and I couldn’t turn the pace back on over the other side. My legs felt pretty dead and the pace just kept slowing and slowing. By the time I got to heartbreak hill the pace was completely foreign to me. 6:26 up the hill is pretty bad. I tried to bring it back off the hill but that was temporary. The last 5 miles were just the typical marathon death march into the finish. I thought sure my 24th mile was going to be 7:00, which was double embarrassing because the New Balance Boston crew was right there watching me jog along. I was so pissed I could not keep up with David through the hills. He went on to run 2:27 which was the time I was shooting for. It also would have made the final 10k of wind tunnel a bit easier. Next year, if I decide to run Boston again, I will do more work on the hilly sections. The one little thing I could take from it was beating the guy from Columbia who keep following me and would not lead at all the entire way. The last mile I finally broke away from him. 1.) 5.25 2.) 5.37 11.03 3.) 5.32 16.36 4.) 5.31 22.07 5.) 5.39 27.46 6.) 5.28 33.15 7.) 5.33 38.48 8.) 5.37 44.26 9.) 5.36 50.02 10.) 5.34 55.36 11.) 5.35 1.01.12 12.) 5.33 1.06.46 13.) 5.37 1.12.24 14.) 5.37 1.18.01 15.) 5.39 1.23.40 16.) 5.24 1.29.04 17.) 5.42 1.34.47 18.) 5.51 1.40.38 19.) 5.48 1.46.26 20.) 5.59 1.52.26 21.) 6.26 1.58.53 22.) 6.03 2.04.56 23.) 6.25 2.11.21 24.) 6.44 2.18.06 25.) 6.35 2.24.41 26.) 6.11 2.30.52 26.2.) 1.20 2.32.10 Them are the facts. Kind of hard to look at them but they are what they are. I am just going to do some fun races off the roads in the mountains and decide it this is something I want to continue doing. This is supposed to fun thing that keeps you fit and is enjoyable. What it is leading to is constant disappointment. I just can’t continue to miss my goals by 6 minutes. They way I have felt after my races the past few years just isn’t making it fun anymore so we will see. I have a few weeks of training that I will post as well though it just pretty simple recovery stuff. That’s all I got. tag:www.running-blogs.com,2009:/easygait//32.10707 2009-04-22T03:25:57Z 2009-04-22T03:28:59Z

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...

Ryan http://www.running-blogs.com/easygait 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. tag:www.running-blogs.com,2009:/easygait//32.10699 2009-04-20T01:36:37Z 2009-04-21T23:29:42Z

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....

Ryan http://www.running-blogs.com/easygait 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. tag:www.running-blogs.com,2009:/easygait//32.10690 2009-04-15T03:44:34Z 2009-04-15T03:46:40Z

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...

Ryan http://www.running-blogs.com/easygait 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.