smally

Lassale with G,

7:30 avg. 18.5 miles 217:45 or something can't remember exactly.  Neg. split by 1 min on the back 9 and it was mostly into the wind on the way home.  Very stressful run at times because of running on main roads that were the only roads cleared of ice and snow.  Lots of drivers thought we were nuts and some actually made sure to make us uncomfortable, scary at times.

-2, feel factor was -12 and the wind was chilly coming from the north 20-25km.

Good run over all.

Easy run around 7:15 avg.  Cold wind from the North mostly into the wind coming back, neg. split probably ran 6:40 the last mile.  Felt good to not take a garmin and watch the pace.

1:14 total time.  Felt good after yesterdays long run, need to be careful as I feel a touch of something with the right upper leg but I am sure its not related.

Going to start to taper for the Rome marthon.

22:20 - 3

22:07 - 3

7:24 avg.  Felt very heavy, too much close therefore uncomfortable and windy.  Should have taken a rest today with all the miles Sat and Sun.

Hey Bri, good run this weekend.  Sure glad I did not attempt a marathon today.  I think a lot of PB's are just chance that you feel right on the day of the race.

Too icy outside, felt great this morning eventhough I wanted to take the day off.  TM at Lifestyles.

3 @ 7:17

3 @ 6:49

2 @ 7:05

56:30 for the run.

Rest day, can't stand not running.  Hockey tonight

Felt off for the first 4 miles so I stopped and did some stretching, core work and pushups.  Decided to run 2 more miles after that.

4 @ 7:20

2 @ 6:58

Played hockey last night at 1030, we only had 6 skaters, Played the entire game, we needed to win but they scored with less than a min to play to make it 2-1, we out chanced them, frustrated but fun to almost pull it off.  Did not get to sleep until 1:30 so maybe that is why I felt sluggish.  Right groin/leg was off, need to rest up for Rome.

Brian if you read this, great run, keep it up.

6.2 - 44:02

Good neg. split.  Less miles is helping this week.

TM lifestyles with G.

3@7:24 with .5 incline

3@ 7:00 no incline

2@ 7:24

2@ 7:10

.75 easy beg and end.

TM at lifestyles with G, watched hockey.

7:12 avg for 7 miles.

1 mile was warm and cool down.

Could have run and run today, beautiful day.

7 @ 7:25  decided today that I most likey will not try and qualify for Boston when running the Rome marathon, I really don't want to be crazy sore while on vacation.

If your reading this Brian, great run today.

7 on the TM, easy run. 7:12 avg.

6 miles 43:00

Ran by Mark, feeling pretty good.

30 mins, have to pack etc.  Did not feel the way I would want to start on Sunday, get it out of the system.

Flight is at 8pm.

wanted to run on the hotel TM but some French lady would not get off and there was only one tm, she was doing 12 k which probably would have taken here 12 hours, frustrated becasue I am exhausted and I wanted to get a quick 3 miles in before hitting the hay.

Oh well, only Europe.

great day in Rome, tons of walking, not stressed at all for tomorrow.  Expo was way out of the way but rather smooth.  Rome is an amazing place and to be honest I am excited to get the run over so I can focus on the rest of the vacation.

My prediction is an easy run on myself and finish around 330.

26.71 on the garmin, lots of turns and I studied the course.  Some people ran almost 2km more on thier garmin's.  327:14.  At 26.2 I was 323:01, I was a bit dissapointed so I had no desire to sprint in to the finish.

3 @ 22:17 - crazy start, so many people to deal with, 15,000 runners but Chicago was not a problem.  The first 2 miles were quite stressful.

3@ 21:26 - felt good, settled in.

3@ 21:39 - although lots of coble stone etc, I thought at this pnt that I better ease a bit and settle in for awhile.  But of course as things were looking good I started to deal with my right side stitch.  It was not like Dublin at all but I had to keep blowing out quick breaths to get rid of it.

3@ 21:16 - Obviously 7:05 pace was pretty good but I don't remember much.  I do remember saying to myself after I left the 315 balloons (pace team) that maybe this is the day.  It was weird because I really had a gut feeling that I would not run under 315 today but at the same time I was sure at this pnt I would accomplish it.  I do remember the wind was picking up but it was very nice for temp.

3@ 22:16 - 7:24, 15 miles is where the pace team was catching me and instead of running my own race I let it bother me and started to panic.  I need to learn that I could have set back and tried to regain my composure but I stressed and I think at the end of 15 I finally had to stop.

***  Instead of thinking I am done for running under 315, I need to be more aware that I was well under pace and maybe a quick 1 min walk and a few mins of regaining pace could have helped me but I started to panic and had many walk breaks because of the pain in my side.  There is nothing more frustrating than this during a marathon because your legs are ok but the stitch is unbareable.

3@ 24:37 - can't recall how many walk breaks but at the end of this split I knew I had to run the last 8 miles in 1 hour to make it, which is a cake walk on a regular lunch day but not with a stitch.  I made the best of it and then set my goals on finishing.

I am proud of the last 3-4 miles because I had to run huntched over while breathing out, I decided to not walk anylonger and just get it done, no idea of the pace but it seemed like I was running like a turtle.  The good thing is I did not sprint or even try to run fast for the last mile as I knew it would only make me more sore for the rest of Rome so I jogged in to the finish.  I think 327 is respectable considering the pain I was in for the last half.

I need to figure out this stitch thing because I don't know what I am capable of until I run a marthon without it.

flushed my legs from the marathon, real slow, felt better after 3k.

Todd

5 miles, still quite sore but much better than yesterday.  Tons of walking in Rome, I would guess easy 10 miles a day.

Feel better this morning, Wed.

Walked a lot today in Rome probably around 10 miles.  Ran in the hotel, 5k quite quick 21:30 not bad for a wed after a marathon.  I think I should have taken off Mon and Tue but becuause of the 323/327, bonking on Sunday I felt guilty. 

Can't believe all the walking in Rome.  Miss the kids a ton and looking forward to getting home Friday.

am and pm run

5k both times with a cool down for 3.5 miles times 2.

2130 each 5k.  Legs are better, last day in Rome had a blast.  Leaving tomorrow at 10 am can't wait to see the kids.

Tomorrow off and 10 miles Sat and Sun.  Next week is the 30k aournd the bay.

Just got home, 19.5 hours of travel hotel door to house door.  My right foot is sore from all the walking, sure it will be fine.

Wanted to run 10 miles tomorrow but it looks like a 6 mile TM run and more on Sunday.

6 miles this morning at 5:30am all messed up with the sleep cycle.  Felt great during the run on the TM 43:20 nice and easy foot was ok.  Just finished shoveling the snow beautiful day but impossible to run on the streets.  Will hopefully run 10-12 tomorrow morning.  Over all its been a pretty good recovery week after a marathon and especially a tough marathon where I was in lots of discomfort.

10 miles 10:19, felt great beautiful Easter morning.

Church and brunch at Essex with my parents.

Great run Brian careful with recovery this week.

10k - 41:22

First mile at marathon pace 8.2 then alternated between 8.7 and 9.4

4 @ 7:05 was going to take the day off but had time to get a quick run in before the afternoon shift. 

Brian thank-you for listening to your body a couple days off  this week are so important for your recovery of torn muscle fibers.  I would take Sunday off before your next long run on Monday.  Monday should be no longer than 13 miles, I would treat this run more like a race meaning run your goal pace.

4 in 29:10 with 3 incline for .2 times 7.

Taking it easy for Around the Bay this Sunday.

Ran 3.1 miles on the TM at lifestyles 19:49, started I think around 8.7 and decided to pick it up, had the stitch not bad most of the run but wanted to test it.  Took a break to do pushups etc for a few mins and then ran an easy marthon pace 3.1 just under 22 mins.  Felt easy after the tempo run.

Should take Fri and Sat off to rest for the race Sunday.

4.3 in 30 mins.

Alternated between 8.3 and 9 each half mile.  Feeling ok.

Rest day, waterpark with the kids. 

Did not care about the race all day actually had 3 beers as well, no pasta as I selected salmon instead, slept well.

Almost missed the race, 30 secondso to spare in the line up but again no stress I knew we would make it, I had to run a few red lights!!

Ran controlled almost the entire race until about 5k left, the hills were starting to play a factor.  The last hill was awesome I could not believe how big it was, the problem was the wind after the hill for the last 3k, was tough to hold under 7:15pace I don't know but I think we were slowing a bit and I did not really care because I kept saying to myself hold off because of the marathon in 2 weeks.

It was a fun weekend with the kids and running the race with G, there were times when I thought a bit negative but for the most part it was a good experience and a decent time especially with the hills.  The bummer was all runners under 215 received silver med's and we ran 4 seconds over and where roped off and had to settle for bronze, funny.

Official time was 215:04

Splits every 3 miles:

3- 21.34 (7.12)

3- 21.47 (7.15)

3- 21.30 (7.10)

3- 21.30 (7.10)

3- 21.37 (7.12)

3- 21.47 (7.15)

The last .7 of the race I forgot to press stop so I wish I knew what it was but I often do that when I cross the finish line.

This race was dedicated to Dr Richard Boyd

Not really sore, calf muscles a bit sore.  Ran 5 miles 7:08 pace decent after a 30k race.  Will have to taper well the next 2 weeks.