Haven't been running

Weigth 220...gained 2 pounds since Richmond marathon...need to start running again. 2 pound increase in weight over a 10 day period is not good; Thanksgiving is not here yet.
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Haven't run since the marathon

It has been a week now and I have not been back on the road yet. I planned on going wednesday and thursday but it just never materialized.

I laid out a 2 year plan to qualify for Boston 2010. I somehow need to chop 1:40 off my marathon time in order to make the 3:15 time...not easy to do...near impossible probably...but I have heart an am willing to try. I plan on running 4 marathons between now and then, with a 25 min improvement each time...so Shamrock will need to be a 4:30 or better marathon.

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Post run analysis

My blog address is http://tcrunning.blogspot.com

A little sore today but not too bad. REALLY chafed though because I forgot my body glide...what a dummy.

Well, this turned out to be my best marathon ever. Lots of great milestones here. With a time of 4:55:17, I broke the 5 hour barrier. I also broke the 12:00 min/mile pace barrier...heck, I broke 11:30 min/mile...my pace ended up being 11:16.

Now for the disappointment...I maintained an 11:00 pace for 20 miles, and could have finished in 4:46, but it took me 1:15 to do the last 6 miles...that is 12:30 per mile pace...I guess I expended so much energy up the lee bridge on mile 16, I just didn't have anything else by mile 20.

Overall, great marathon for me, but definitely could have been better.

Next stop...Shamrock.
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Done

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24

Last entry until finish
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23 miles

Tired gotta keep on...this could be my best marathon ever...gel
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22

Tired and sore but 4:55 within reach...gotta keep going
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Mile 19

gel
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Mile 16

Wow lee bridge windy...gel
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Half way

Just crossed half marathon mark..nice pace...a little tired tho...gel
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Mile 10

Big hill...walking a little
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Mile 8

Just passed 8 mile marker...gel and bathroom
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Mile #4

Just passed 4 mile marker...taking gel
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Just started

Race underway...hopefully done in under 5 hrs
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9 Miles in 1:22:30

Last hard run before Richmond Marathon on Saturday 11/10.  Nice run…felt really good, although I stopped a couple times on the way back.  Ran with CW who is really fast (6:30 miles) on shorter distances of 3 miles or so, but is not as fast on longer distances.  We started out with good pace of 9:20 for first mile, got to turn around point at 41:56, then I came back in 40:34 or so…I did not have my watch with me, so I may be a few seconds off, but CW finished in something like 1:23:31 (she had her watch), and I finished about a minute ahead…

 

RUN ANALYSIS:

9 miles in 1:22:30, 9:10 min/mile @ 6.55mph; Out and back splits out in 41:56 (9:19 min/mile @ 6.44mph) and back in 40:34 (9:01 min/mile @ 6.66mph)…nice negative splits…could probably have broken the 9 min barrier (total time 1:21:00) on this run if I didn’t stop.