~Philadelphia Marathon 11/23/08~

[KeenHo]

Thanks everyone, it was a good effort... I want to always give it everything I've got. It is hard to believe but I walked (10 years or so) twice in yesterday's race to catch my breath. If I hadn't had to do that, I may have gotten a new PR. That is why I need to train more.


www.races2run.com

Please take a second to check this link out - just to see what we have available for us in the 5K department. Some weeks there are two.

This coming weekend, July 19, my company (The Blood Bank of Delmarva) is holding its 6th Annual Summer Blood Challenge 5K. It has consistently been one of the largest and best attended in the region each summer. My DW (Cam) and her friend Patti (from the DIS) are participating. I have to work it.

I am going to be the T-shirt guy (one of them) and the water at the finish line guy, two very important jobs at a 5K event.

I have now participated in 38 5K's since 2001... Wilmington, Delaware just might be the 5K Capital of the World!

 

[lourodrigis]

Sara - Why do birthdays always seem to come in bunches? My family gets killed around the March/April timeframe. I'm glad you are able to get some runs in. Just take it slow and easy and you'll be ready for Philly.

Howard - Nice job on the 5K. You even got a little sub 7 mpm action on the first mile...impressive. Don't you love races that make you run the last mile uphill?

Dave - Have fun at WDW!!

Colleen - I enjoy playing tennis once in a while with DW but I have never been a tennis player. However, I do like the lessons because it's fun to play against the more experienced players. So you golf? Golf was my game before kids too. I used to play 1-2 rounds a week from high school through my 30's. Those were the days.

Jodi - Ouch! I was eating a post-LR peanut butter and jelly sandwich when I read that post. Yeah, I don't think you want to put those bloody toes in water where they found great whites.

Mike - You're right. It takes some time to get used to running side to side when all I do is run straight. That's nice that your office has facilities like that.

Hey Chester, Steve, Cindy

Ran a little 10-mile LR today as per my training plan. At Mile 5 I had a run in with a dog that scared the S#!+ out of me. I see this dog (golden retriever type of dog) as I approach an intersection and he is behind a fence and barking at me. I run to the other side of the road and think I am in the clear. All of the sudden I look back and this dog is making a beeline across the road right at me...the fence ended and he wasn't chained! I yell at him, turn, and try to run up a hill and fall. I turn back expecting to have this dog pounce on me only to see a pick up truck barrelling right at the dog. The truck slammed on the breaks and blew the horn at the dog scaring him away. That guy saved me from a street fight with some nasty dog. I stayed and waited for the owner (some old lady) to come outside. All she said was "sorry my dog chased you." That's my excitement for the weekend.

Lou

 

[KeenHo]

Hi everyone! Happy Saturday!

Today is DS's 15th Birthday! He is busy packing for Boy Scout Camp where he'll be away at one camp working on Merit Badges this coming week. We will then pick him up on Saturday and drop him off at another Boy Scout Camp the day after for another week of Merit Badge work. He has 4 remaining Merit Badges to attain before turning his sites on an Eagle Project.

I went out on a run this morning around 10 AM (way too late and hot, but I had to get out to run). I had to wait until a plumber came and cleared a drain for us before I could go running today. Lots of fun.

Here are my results from the run earlier. It was extremely hot and humid...so I took it easy and didn't try to get any 8 minute miles or better today. I just wanted to get the miles in.

Miles: 8.1
Time: 1:21:58
Pace: 10:14

Splits:
9:24
9:58
9:19
10:08
11:18
11:26
10:23
9:59

Lou~ The most recent 5K was down through the Brandywine woods near the river. A narrow running path with a lot of shade, but undulating terrain and a steep uphill (to match the downhill from earlier in the race) at the end. The finishline is half-way up this steep hill in the middle of no where. Then, after you are finished and void of all energy, you have to walk the rest of the hill to get to the after-party which is almost a block away.

Have a great remaining weekend!



Howard

 

[Jodi]

Hey Guys!

Howard - Sounds like your boy is well on his way to becoming an Eagle Scout!! How cool is that??? Hope he had a great b'day yesterday. Nice run for such heinous conditions!!

Lou - Did you tell that old bag to chain her mutt up or wot??? Hope you didn't get too banged up on that fall! Our little group seems to be taking a lot of spills lately ..hope I'm not next, the twisted ankle & super blister were enough for me for a while. Nice job on the 10 miles!! Man, everyone seems to be putting out some serious mileage lately!

Hi Mikey - Yeh, well, the blisters are a pain in the gool. I ran with my idjit sox today & that helped out quite a bit...I may have to consider using them more often...how's your "little piggy"? How's Kathy? How's the girls' summer going? Job sounds like a cool deal...wish I could run to work but it's about 30 miles away ! But even if it was only 4, like yours, I don't think I'd have the fortitude to run home after a 10 or 12 hour shift!

So my first post-oozing, red fleshed, aggrevated wound run was a cheezy 3 miles around noon today. Yeh, ya gotta run when it's hottest out, right? I taped my toe up & put on the toe socks & it felt pretty allright. Tomorrow early a.m. I'll run 6 & hope that it holds up. Not sure how prepared I'll be for the NYC 1/2...2 hours doesn't seem too likely, but I suppose I'll finish, right? Bruce & I are still debating whether or not to take the entire brood with us .

 

[CynthiaCindy]

Good Morning all! I'm hoping for a better week this week, last week was one of the more stressful ones that I've had in awhile.

Mike - That's cool that you can run to work. I've thought about trying it (it would be about 5 miles for me) but I think I would get annoyed with all the traffic and having to run across the bridge. I'm spoiled by the nice set of trails right outside my door. When do you start your Philly schedule? Are you using SmartCoach again?

Chester - Hope your Florida weather has been manageable. Are you using Hal Higdon for Philly?

Lou - Glad you got out of your dog encounter ok. That's scary. As I mentioned above, I'm spoiled by having a huge network of trails right outside my door. Dogs are required to be on leash and I've never seen one off leash. However, I did get bit on my butt by a dog during my first every 6 mile run! It was over New Year's a year and a half ago and I was running on the beach in South Carolina. I think the dog was just trying to play but it really scared me. It didn't break skin but did leave a terrible bruise. The owner was so stupid and really pissed me off. It was obvious she had no control over the dog.

Jodi - The place on Martha's Vineyard looks great. I was there once about 10 years ago and really liked it. Love your shooting blister story. That happened to me to the last time I pooped one. It actually shot up and hit me in the face! It seems like we will probably try to run around the same pace for NYC. I don't think 2 hours is likely for me, but I'm going to try to get as close to it as possible.

Howard - Great improvement on your 5k times in so short a period! That's awesome.

Dave - I hope you are having a great time. I can't wait to hear about the restaurant review.

Colleen - Definetely let Jodi come down and teach the stupid swim coach a lesson! Do you have a lot of traveling this summer for swim meets?

Sara - I'm happy to hear that you have been able to run pain free!

Cindy - The mom in me has to remind you that your body needs sleep with the increased mileage . Are you tapering soon for NYC ?

Thanks I know that you are right, but I'm also determined to train pretty hard for Philly. But I will be careful. I haven't really been happy with either of my marathons - I don't think I trained hard enough given my absolute lack of any natural ability for this whole running thing. I'd like to get one good marathon in and, since I can't imagine I'll have the time to run this much once I have kids, now seems like the best time to go for it. I'm not planning on tapering for NYC. Given that I never really trained for it, I'm just going to view it as a training run in my Philly schedule.

I did manage to get my 12 miler in yesterday morning. I ran it in a fairly rural area of New Hamphire. I did enjoy the change of scenery, but the hills about did me in! It was a very tough run.

I hope everyone has a good week!

 

[KeenHo]

I ran this morning before work. Here are my stats:

Miles: 6
Time: 55:55
Pace: 9:19

Splits:
8:54
9:34
8:53
10:10
9:05
9:21

I felt great most of the run and decided to run 6 instead of my scheduled 3 today.

Enjoy your day everyone! Happy Training!



Howard

 

[CynthiaCindy]

Howard - I see that you signed up for the PDR

I did 8 miles this morning with 10 x 100 meter strides. I'm not sure that I'm doing them right. Anyone do strides before?

In addition to being tired from probably running the strides too hard, this was not a great run for me, I felt tired the entire time (I'm sure that getting less than 5 hours of sleep had something to do with it). Tomorrow is a rest day for me and the rest of the week should be better at work, so I should be able to get more sleep before my 10 miler on Thursday.

 

[KeenHo]

Cindy~ Yes, I signed up for the PDR! I figured:

A. It is so close.
B. So many WISH friends are doing it.
C. It is supposed to be "Fast & Flat"
D. I might get a PR?
E. It should be fun.

By the way, I wouldn't know a stride if it bit me. Sorry I am no help.

I got home from work and hit the streets for a quick romp.
Here is the tale of the tape:

Miles: 5 (The schedule said 5, I ran 5!)
Time: 44:25
Pace: 8:53

Have a great evening and a pleasant tomorrow!



Howard

 

[lourodrigis]

Cindy - Nice job on the 8 miler. How do you find the time for 8 miles during the week?

Howard - That's cool that you are running the PDR and cool that there will be some familiar WISH people I can finally meet. The PDR is fairly flat, especially when compared to that Caesar Rodney 1/2 I ran in Wilmington back in March. You'll enjoy the PDR.

Hey everyone else out there!

The week has been pretty busy with work but managed to get in my 1-1/2 hour tennis on Tuesday night and a 5-mile speed run in sweltering heat/humidity last night. The speed run was a killer. I kind of screwed it up. It called for 2x1600's at 7:21 with jogs. I ended up running the 2x1600's and forgot to add the jog in the middle. Managed to run the first speed mile in 6:59 but the second came in at 7:27. I wanted to puke after that second speed mile.

Have a nice Thursday everyone!

Lou

 

[Jodi]

Hey BOTS!!

Sorry I haven't been around...no excuse, but I've been lurking here.

I actually have something to report .

Yesterday I ran 8 miles in the a.m. (gotta train while the humidity is at bay) because I don't plan on doing too much of anything over the weekend! It's supposed to be close to 100 & high humidity.

Then, last night on the way home from work, I signed up for a 5k in my town & ran it @ 6:45 last night! I know, can you believe it??? Lazy old me . It was a great time & so nice to run a race 5 mins. from home. And I ran about as fast as I ever had! My time was 26:22 for an 8:29 pace. Now if I can't get into Bejing with those times something's wrong with the world 'cause I was spent at the end I got watermelon, water & pizza all for $20...and with the price of watermelon that was worth the entrance fee itself . Oh, and i got a tech shirt .

Sorry about the all about me thing, I'll post more later when I leave work!!

 

[Optimator]

Hellooo!

Lou - Nice job on the speed work. That's pretty darn fast for an old dude! I'm sure you'll remember the jog in the middle next time.

Jodi - Look at you, all spontaneous and all. Great time and I'm sure you will be hearing from the the USOC any time with all your flight info for China. That race sounds like quite the deal for 20 bucks.

Howard - Nice job sticking to the schedule. I'm still winging it and just running when the mood strikes.

Cindy - How did the 10 miler go? I hope you got an early start!

Hey to everyone else. I hope you all are enjoying yourselves.


I have run a little this week. DD11 asked if she could run a mile or two last night so we hit the road. She was really great, talking about a couple of articles she read in this month's Runner's World (she decided she's a fan of Galloway's run/walk philosophy and would like to get a running skirt) and she really seemed to enjoy it. We ran/walked 1.8 miles at an 11 something pace and I greatly enjoyed the time together.

We looked at the Garmin info on the computer then I went back out and ran another 5+ as it got dark. No time for anything today but I'll try to get something in tomorrow and have softball tomorrow night.

Ya'll have fun!

 

[CynthiaCindy]

Howard - Nice pace on the 5.

Mike - That's nice that you got to run with your DD. Still running to work?

Jodi - Wow, you're all motivated and stuff! I'm a big fan of pizza at the end of races.

Lou - I just have to get up at 5. I'm going to have to start getting up earlier as the midweek runs get even longer. I'll have to see how I manage as the weeks progress.

Hi to everyone else.

As for my scheduled 10 miler this morning, I skipped it. Had a pretty rough day yesterday. One of our cats died. It was very sudden - I'm still kind of shocked about it. Didn't feel much like running today. Tomorrow is a scheduled rest day so I'll try to get the 10 in then.

 

[Jodi]

Cindy - SO, so sorry about your cat Don't worry about the 10 miler, wait til you're in the mood again, kay?

 

[lourodrigis]

Jodi - Nice job on the 5k! You got it all going on. You can run the ultras and turn up the speed for the 5ks when you want to!

Mike - That's cool you could run with your daughter. My son turns 10 in September and I think I'll try taking him out for runs soon. He's going to run/walk a 5K at DL with DW.

Cindy - So sorry to hear about your cat. That's a shame. I figured you must be getting up real early to run that far during the week. I may have to do the same but I'm so tired anymore. Working late stinks.

Hello to all the other Philly WISHERS!

Banged out an "easy" 5 @ 9:17 mpm tonight. Although Runners World thinks 5 @ 9:17 is easy I think they forgot to adjust for hazy/hot/humid weather conditions. The only thing good about running at night is most people seem to water their lawns at night so I get to run through a sprinkler here and there. Other than that it stinks breathing in air that you can almost chew on.

Lou

 

[KeenHo]

Cindy~ Sorry to hear about your kitten. I hope you have some great memories to keep your spirits up.

I ran today after work, it was 93 degrees and the heat index had to be close to 100 for sure. Luckily my schedule only called for 3 miles. That is what I did.

Miles: 3.01
Time: 29:15
Pace: 9:43

Splits:
9:08
9:25
10:36 (hill)

I had to take it a bit easy due to the conditions and some shin splint-like pain I was feeling in my shins. I think it is from over use. I ran 6 on Tuesday and 5 yesterday. Thankfully, tomorrow is a rest day!

I have been mainly training in neighborhoods adjacent to mine. There are two major (long) hills that I have to navigate each run. I don't really like hills but feel that if I train on hills, I'll be in better condition than if I didn't.

Thank you to everyone for their encouragement and the examples you set for all of us. We have some great (fast) runners in this group. I am not worthy.

Have a great night!



Howard

 

[msblrobs]

Cindy - My deepest sympaties for your sudden loss. Give yourself the time you need and don't sweat and skipped runs at this point.

Jodi - Congrats on the spur of the moment 5K. It sounds like a lot of bang for the buck for sure .

Mike - Get your DD a running skirt !! It's really awesome that you are getting to spend some solo time running with DD .

Howard - Enjoy your rest day . You know speed is all relative and I think you're speedy . You've made lots of progress with your pace since you resumed your training full-time . Have a blast at the race this weekend!

Lou - Great job on sticking with the 5 miles in the brutal conditions and on kicking out the speedwork as well .

Colleen, Dave, HummuSteve, Chester -

I signed up for the PDR so I'm officially training as of today . I am dusting off my Garmin and getting back in the groove . Hoping to get out there now before it gets too hot this morning. I'll try to post daily to keep myself accountable .

 

[CynthiaCindy]

Thank you everyone

Quick all about me post. I did my 10 mile run early this morning and it actually put me in a much better mood

 

[Theta]

I guys, quick drive by to tell all that I am still alive!

We are heading out on vacation tomorrow for a week and I won't have internet access.

Sorry I haven't been around, as the kids grow older, summers become busier and busier! Busy in a good way, we are having lots of fun!!

 

[KeenHo]

Hi everyone!

Colleen: Enjoy your vacation!

Cindy: Good job getting your LR in!

The Blood Bank's 5K today had 610 participants. A pretty good turn out for one of the hottest mornings of the year. Cam did a great job! I worked it since I am empoyed by the Blood Bank of Delmarva. I was relegated to running my 5 miles later in the day around 5:30 PM in conditions similar or worse to 8:30 AM this morning.

Here is what happened:

Miles: 5.04
Time: 47:11
Pace: 9:21

Splits:
9:04
9:16
9:27
9:31
9:35

I sure hope everyone is keeping cool and well hydrated in all this heat!

I think I have 6 miles on tap for tomorrow. I will probably get out there early. Enjoy the rest of your weekend!



Howard

 

[lourodrigis]

Hey all,

Just a quick drive by. I busted out 13+ miles in Philly yesterday. I ran the PDR course which is a lot easier to run when the roads in Center City are closed. The heat and humidity was insane...even at 7:15AM when I started. Probably the reason why my pace was all over the place. I needed to pop a Powergel after only 30 minutes as my legs felt a little wobbly. Once that kicked in I was fine for another 45 minutes and had to pop another one.

Time … Distance … Split time
0:09:05 … 1 … 9:05
0:18:28 … 2 … 9:23
0:26:58 … 3 … 8:29
0:36:16 … 4 … 9:18
0:44:53 … 5 … 8:36
0:53:57 … 6 … 9:03
1:03:02 … 7 … 9:05
1:12:26 … 8 … 9:23
1:21:55 … 9 … 9:29
1:30:48 … 10 … 8:52
1:39:38 … 11 … 8:50
1:48:55 … 12 … 9:17
1:58:04 … 13 … 9:09
2:01:24 … 13.35 … 3:19

Sorry for the selfish post but I need to run (no pun intended).

Lou