3 miles in 27:26

RUN ANALYSIS:
3 miles in 27:26 at 9:09 pace and 6.56 mph; out and back splits (14:29, 12:57); mile by mile (9:35, 9:31, 8:20). Not a bad overall effort but I need to work on sustaining a strong effort throughout instead of depending on a strong final mile. Sprinting at the end is starting to hurt more the older I get.

I will do another 3 mile run at a challenging pace on Friday and then hit Sunday with a 5 in 47:30 goal (9:30 pace).

3 miles in 28:26

RUN ANALYSIS:
3 miles in 28:26 at 9:29 pace per mile and 6.32 mph; out and back splits ( 14:49, 13:37); mile by mile 10:02, 9:28, 8:56.

Weight 225. This was my first run in over a month and it felt...GOOD to be out there again. I was hoping to average 10 minute miles and finish in 30 minutes but I was pleasantly surprised that my legs felt faster than that. I am particularly pleased with the last mile in 8:56 given my lack of conditioning.

Work is starting to slow down and hopefully I will get back into a good routine. This time around, I want to run for the sake of running and not to "train" for an event. We will see.

It has been a long time

I think I need to evaluate what it would take to rebalance my work, life, play. Work has occuppied way too much, virtually eliminating life and play, hence, no running. And without that activity and all my wonderful eating habits, my weight is going up.

I know what is wrong, I just need to do something about it...qyick before it gets further out of control.

13 miles in 2:12:28

Not bad. Out in 1:06:27 and back in 1:06:01. Almost dead even on splits. I did get a little winded after 11, making numerous unscheduled stops every 6 minutes or so. I had enough juice in my legs to employ somewhat of a sprint, althouh it was not all out. With 5 weeks to marathon I am behind my training plan, but in a decent position to ramp up quickly. The plan this week is 4x5 or 3x7 or any combination up to 20 miles, followed by a sunday run of 20. 2 of the runs this week will be "gadget" runs: either hills, speed repeats, or plyometrics.

5 miles in 47:31

Good run considering my lack of conditioning. With only 5 weeks to go until richmond marathon, it is unlikely for me to hit that magic 4:00 mark. But I think there is still time to hit 4:30. I need to get creative in my training since I have lots of business travel coming up.

13 miles is what I plan for sunday.

Done

13 miles marker around the bend

Its about to get wicked...WU TANG.."It's Yours"

Just lost it at 10 miles

No time goal now...just survival...must...keep...going..the last 3.1 miles are for you pops.

8 miles

Fell of pace a little...will be hard to hit 2:15....but NOT impossible

4 miles done

Averaging 10min pace...looking like 2:15 counting water and gel stops.

GO !

Just about to start

Lined up in corral 9. Have my music blasting...Surprise riddim,
"Born in the Ghetto", Beenie Man. Nice song to pace to...Yeah Mon.

On the shuttlee

Okay. Got 5 hrs of sleep. Larry picked me up and we are both on the shuttle. Race begins at 7:00 but our corral probably won't hit start until 7:15 or so.

pre-race routine

yawn...number on shirt...check; shoes (with d-tag), socks, shorts, and shirt laid out...check; mp3 player loaded with music...check; cytomax mixed and ready...check; sleep? on the way...up in 5 hours!

Half marathon in 9 hours

I should be asleep in the next 2 hours or so, get 5 hours sleep, eat breakfast then catch the shuttle. I will blog during the race every 4 miles or so.

Ran twice over the weekend

Sat 08/29
5 miles nice and easy at 48:53 in Naperville, IL . The weather was nice and cool in the mid 60s. It felt good to run, especially with the half marathon a week away. 48:53 is 9:47 pace at 6.14 mph.

Sun 08/30
6.4 miles at 1:02:58 still in Naperville. Cool again today with a nice breeze. I was trying to maintain what I think will be my half marathon race pace. So since 1:02:58 translates to 9:50 pace at 6.10 mph, my goal time would be 2:09. Now for reality check...I do not expect the weather to be nearly as cool in Virginia Beach...so adding 15 minutes puts me at 2:24. I will aim for the 2:09 with the 2:24 as backup.

Missed a 7 today

Got up and had to sign into work early...so I missed my 7 miler today. I will need to do it tomorrow.

10 miles in 1:44:49

Weight 222: Nice even paced run with 52:53 out and 51:56 back. I was hoping to hit 1:45 so I am pleased with the result. I stopped every 2 miles for hydration (cytomax) and took gummies on mile #4. The way I feel now, I should be able to crank out the half marathon in 2:15 (assuming same conditions in the 80s at high humidity). Next runs are 5, 7, 5, and then 13 miles timed trial on August 16. I am aiming for 2:15 in that run next week.

7 miles in 1:21:47

Whew. I think I overdid it yesterday with running and then 3 hours of mowing in 92 degrees; I was literally strugglinjg from the start on this run. There was no gas in the tank.

45 minutes in heat

Trying to build heat tolerance. I hydrated well before the run. The distance is not known but I will map it out. It felt like 4 miles.

30 mins in DE

Did a 30 minute run...well 29:50 really. 15 out and 14:50 back. Will map it out and figure distance...it felt like more than 3.

7.5 Miles on Sunday; 5 Miles on Tuesday

Sunday’s run was 7.5 mile was in 1:19:57.  It has been a couple weeks  since I ran…so this was not easy, but having LC running along helped quite a bit.

 

Tuesday’s 5 miler was in 49:01.  I started slow but picked up and got to the turnaround at 24:19…the way back was 24:42 because of some walking on the 4^th mile.  Will do another 5 or so Thursday….

 

8.2 miles in 1:31:12

Weight 224.5. Not so great but at least i got the miles in. I was aiming for 1:22:00 max and was on pace hitting the turnaround at 42:12 but lost gas on the backstretch with lots of walking. It was hot and humid, and this dummy decided to go without hydration.
I will be in DC next week so will run my hilly 3 mile route there.

5 mile time trial n 47:39

Although this was my best 5 miler in a long time, my goal was sub 47, and I am disappointed at my lack of conditioning. My split on the way back was longer because I walked a little during the 4th mile....I guess the pace was too strong to maintain. If I really intend to hit a sub 2 at the RnR half in 11 weeks, then my time at 5 miles would need to be closer to 41:30 mins according to http://www.runningforfitness.org/calc/rp.php?metres=21100&hr=1&min=55&sec=0&age=39&gender=M&Submit=Calculate I am a long way off.

RUN ANALYSIS
It was rainy and in the low 70's.
5 miles in 47:39 (9:32 pace at 6.30 mph)
Out in 23:43 (9:29 pace at 6.32 mph)
Back in 23:56 (9:32 pace at 6.27 mph) -- return trip was weak.
Mile by mile (9:43, 9:19, 9:17, 9:58, 9:22) -- mile #4 was weak.


UPCOMING RUNS:
5 miles on Friday…try again to break 47.

7 miles in 1:13:12

12 weeks to RnR Half!

Nice run with LC and CT (who was running with us for the first time.). I saw JL on the way out and his wife CL on the way back...lots of people running today. The goal for this run was to maintain pace consistency at about 10:30 throughout for a nice relaxing run. The goal was accomplished and I feel refreshed. Both LC and CT finished ahead of me but they are a little faster anyway...
For this week, i need to get in 3 solid runs followe by 8.2 next Sunday.

Stats:
Weight 224 before and 222 after.
Temp 72 at start, 77 at finish with high humidity throughout.

7 miles in 1:13:12 at 10:27 pace and 5.74 mph
Out in 36:55 (10:33 pace and 5.69 mph)
Back in 36:17 (10:27 pace and 5.74 mph)

4 miles easy

Weight 225. Did 4 miles mixed bag...some cadence, some pace, some interval. 7 miles on Sunday, nice and easy. 1:15 would be okay with me.

3 miles at lunch

The air was thick and warm, but it felt good to go out running in the middle of the day. It is apparent that my conditioning is way below what it should be, but with 14 weeks left before my next half marathon, there is optimism...

5 miles in 51:37; RnR Half in 15 weeks

I went nice and slow to get legs ready for an increase in mileage. The weather was perfect at the start of the run, but warmed up quite a bit on the way back. Nevertheless, my pace maintained throughout.

26:08 out and 25:29 back.

Weight: 227 pounds...I am aiming for 212 pounds by the time RnR comes around.

AT&T Athlete Alert

Event Information:
Event:	113th Boston Marathon 2009
Runner:	Robin Siczek
Latest Results:
Location Time Pace/mile 10km 0:56:12 9:02 Half-Marathon 2:01:19 9:15 30km 2:57:15 9:30 Finish 4:16:49 9:47

All times are unofficial. Times may vary in post race official results.

AT&T Athlete Alert

Event Information:
Event:	113th Boston Marathon 2009
Runner:	Robin Siczek
Latest Results:
Location Time Pace/mile 10km 0:56:12 9:02 Half-Marathon 2:01:19 9:15 30km 2:57:15 9:30

All times are unofficial. Times may vary in post race official results.

AT&T Athlete Alert

Event Information:
Event:	113th Boston Marathon 2009
Runner:	Robin Siczek
Latest Results:
Location Time Pace/mile 10km 0:56:12 9:02 Half-Marathon 2:01:19 9:15

All times are unofficial. Times may vary in post race official results.

AT&T Athlete Alert

Event Information:
Event:	113th Boston Marathon 2009
Runner:	Kara Goucher
Latest Results:
Location Time Pace/mile 10km 0:37:06 5:58 Half-Marathon 1:18:12 5:57 30km 1:50:52 5:56 Finish 2:32:26 5:48

All times are unofficial. Times may vary in post race official results.

AT&T Athlete Alert

Event Information:
Event:	113th Boston Marathon 2009
Runner:	Robin Siczek
Latest Results:
Location Time Pace/mile 10km 0:56:12 9:02

All times are unofficial. Times may vary in post race official results.

AT&T Athlete Alert

Event Information:
Event:	113th Boston Marathon 2009
Runner:	Kara Goucher
Latest Results:
Location Time Pace/mile 10km 0:37:06 5:58 Half-Marathon 1:18:12 5:57 30km 1:50:52 5:56

All times are unofficial. Times may vary in post race official results.

AT&T Athlete Alert

Event Information:
Event:	113th Boston Marathon 2009
Runner:	Kara Goucher
Latest Results:
Location Time Pace/mile 10km 0:37:06 5:58 Half-Marathon 1:18:12 5:57

All times are unofficial. Times may vary in post race official results.

AT&T Athlete Alert

Event Information:
Event:	113th Boston Marathon 2009
Runner:	Kara Goucher
Latest Results:
Location Time Pace/mile 10km 0:37:06 5:58

All times are unofficial. Times may vary in post race official results.

TEST: AT&T Athlete Alert

	AT&T Athlete Alert Program 04/19/2009 04:26 CONFIRMING Athlete Alert address TCELAINE.TCRUNNING@BLOGGER.COM. Alert messages will be sent to this address when registrant Kara Goucher (bib F8) crosses the 10K, Half, 30K and Finish. AT&T is proud to be the Exclusive Wireless Communications Provider of the Boston Marathon in 2009, and the sponsor of the AT&T Athlete Alert Program.

TEST: AT&T Athlete Alert

	AT&T Athlete Alert Program 04/19/2009 04:17 CONFIRMING Athlete Alert address tcelaine.tcrunning@blogger.com. Alert messages will be sent to this address when registrant Robin Siczek (bib 18895) crosses the 10K, Half, 30K and Finish. AT&T is proud to be the Exclusive Wireless Communications Provider of the Boston Marathon in 2009, and the sponsor of the AT&T Athlete Alert Program.

12 miles in 2:07:30

1:03:26 out and 1:04:04 back. Almost dead even splits which is good for pace consistency, but time is not so good. Today was warmer than I would have preferred in the 60s...I hope the marathon in 2 weeks is not as warm.

7 miles in 1:07:53

Well, definitley not my best run at this distance (1:02:53 last year) but given the wind an my lack of conditioning, this was not so bad. I did get tired on the way back as i was fighting the wind; i stopped about 4 times which does not make me too happy. Grade B-

Splits (out in 33:48, back in 34:05); mile by mile (9:30, 9:36, 9:40, 9:50, 9:50, 10:00, 9:47)

Sent from my Blackberry Handheld device.

5 miles in 49:05

Not a great time at all but it was windy and i am definitely out of shape (again). One day i swear, my story is going to change, but for now, it is what it is. Anyway, next run is a 7 miler on Thursday, and another on Friday. And then end the week with a jump to 16...ouch.

Sent from my Blackberry Handheld device.

12 miles in 2:06:11

not so great but I'll take the mileage

4 miles in 37:13

got out for a quick run and tried to do nice even pace

0:09:06 6.59 0:09:06 6.59
0:09:19 6.43 0:09:33 6.28
0:09:25 6.37 0:09:36 6.25
0:09:18 6.45 0:08:58 6.69

5 miles in 53:53

Haven't run in a while, this is my secon run in a 4 week period...I often blame workn but the real issue is me...after all these years I still have difficulty getting a regular running schedule going. Now here it is there is a marathon in 5 weeks and i am ill prepared.
Sent from my Blackberry Handheld device.

10 miles in 1:38:52

9:43
18:33
28:25
38:04
48:11
58:52
68:52
78:52
89:40
98:52
Sent from my Blackberry Handheld device.

Treadmill intervals

2% incline; 3.5mph walking warm up, then 3 mins at 7.5, 7.6, 7.7, 7.8, 7.9 with 2 mins of 3.5 mph in between, then 1 minute each of 8.0, 8.5, 9.0 mph with 1:30 in between.

15 miles in 2:46:30

RUN ANALYSIS:
15 miles in 2:46:30 at 11:06 pace and 5.41 mph; Out and back splits -- 1:17:34 (10:21 pace and 5.80 mph); and 1:28:45 (11:51 pace and 5.06 mph); 5 mile splits: 51:30, 55:00, 1:00:00. Run grade C


It was very cold…I almost got frostbite in fingers on the way back…I stupidly took jacket and hat and gloves off…I am not happy...run grade c

3 miles in 26:12

RUN ANALYSIS:
3 miles in 26:12 at 8:44 pace and 6.87 mph; out and back splits -- 13:02 (8:41 pace, 6.91 mph) and 13:10 (8:47 pace, 6.84 mph); mile by mile (8:37, 8:43, 9:57); run grade B.

I am glad I went out to run but not over please about the results. I should be able to hit 25:30 for this...

13 miles in 2:07:05

DETAILED RUN ANALYSIS:
13 miles in 2:07:05 at 9:47 pace and 6.14 mph; out and back spits -- 1:03:07 (9:43 pace at 6.18 mph) and 1:03:58 (9:50 pace at 6.10 mph); mile by mile (9:48, 9:23, 10:14, 9:30, 10:05, 9:53, 9:23, 9:57, 9:53, 9:40, 10:19, 10:00, 9:00). Run predictions: Click here for chart

Run grade A-.

This was a very good run. I was hoping to do better on the way back (I prefer neg splits) but am still happy that there was not too much pace degradation. LC was driving a nice pace on the way out, and we ran together for the first 2 miles, but then I stopped to hydrate (I haven't figured out how to drink on the run yet) while he kept going. He stayed ahead of me for the rest of the time (he finished about 40 seconds ahead of me). I took gummies at miles 4 and 10...i've decided to run with gummies at this year's marathon instead of those messy gels. Next week is a 15, which I will run at a very easy pace.

5 miles in 46:17

RUN ANALYSIS:
5 miles in 46:17 at 9:15 pace and 6.48 mph; out in 22:31 (9:00 pace, 6.66 mph) and back in 23:46 (9:30 pace, 6.31 mph); mile by mile (9:14, 8:52, 9:07, 10:35, 8:29)

I started out at a nice clip, but it was very windy today, which really hit hard on the way back. In fact I stopped a couple times on the 4th mile, hence the 10:35. i give a grade A- going out, but B- coming back for combined B effort.

9 miles in 1:28:25

RUN ANALYSIS
9 miles in 1:28:25 at 9:49 pace and 6.11 mph; out and back splits -- out in 43:20 (9:38 pace and 6.23 mph), and back in 45:05 (10:01 pace and 5.99 mph); mile by mile (10:08, 9:32, 09:43, 9:27, 9:47, 10:00, 10:00, 10:00, 9:48); Run Grade B

11 Weeks to Shamrock!
It was chilly this morning at 34 degrees. LC came over and we stated running at about 7:10. Although he was running 13, LC was really pushing the pace, and we got to my turn around at 43:20 (his turnaround was 2 miles further). On the way back i just did not have the juice to keep it up so I slowed down a bit and stopped a few times. There was no wind this time, I was just not performing well. So a solid B+ going out, but B- coming back...B effort.

7 miles in 1:05:29

RUN ANALYSIS:
7 miles in 1:05:29 at 9:21 pace and 6.29 mph; out and back splits - 33:24 out (9:33 pace, 6.29 mph); and 32:05 back (9:10 pace, 6.55 mph); mile by mile (9:40, 9:16, 9:29, 9:44, 9:14, 9:15, 8:51). Run Grade B+

This was a decent run for me. I felt good for the most part, but felt like stopping a couple times, although I did keep on going. Miles 3 and 4 were uneven an relatively slower than the others, but mile 7 was a decent enought recovery. It should be noted that the last 2 miles were covered in 18:06...not bad.