Run in downtown Norfolk

Ran with RC and MS after work. About 3 miles or so...ran from work to pagoda and back, then did 2 repeats of dominion garage from ground to top floor, alternating between slow and fast for each uphill. Jogged down slowly between repeats. Nice workout in 35 mins.

7 miles in 1:13:06

Weight 221: Ran with M.... 7 miles nice and easy, where the objective was just to get back into the swing of things. Actually, since it had been 3 weeks since I last ran, I wanted to take it slowly and do 1:17:00 or so. It turns out my legs just wanted to go a little faster...pleasanly surprised.

Okay so with 15 weeks until Shamrock, mileage needs to ramp up a bit...so 10.5 miles next week

Sent from my Blackberry Wireless handheld device.

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.
Sent from my Blackberry Wireless handheld device.

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.

Sent from my Blackberry Wireless handheld device.

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.
Sent from my Blackberry Wireless handheld device.

Done

Sent from my Blackberry Wireless handheld device.

24

Last entry until finish
Sent from my Blackberry Wireless handheld device.

23 miles

Tired gotta keep on...this could be my best marathon ever...gel
Sent from my Blackberry Wireless handheld device.

22

Tired and sore but 4:55 within reach...gotta keep going
Sent from my Blackberry Wireless handheld device.

Mile 19

gel
Sent from my Blackberry Wireless handheld device.

Mile 16

Wow lee bridge windy...gel
Sent from my Blackberry Wireless handheld device.

Half way

Just crossed half marathon mark..nice pace...a little tired tho...gel
Sent from my Blackberry Wireless handheld device.

Mile 10

Big hill...walking a little
Sent from my Blackberry Wireless handheld device.

Mile 8

Just passed 8 mile marker...gel and bathroom
Sent from my Blackberry Wireless handheld device.