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Week Of:

Mileage/Comments

Important Run/Race

August 19th

Over 110-120 this week.

August 26th

90-95 (This was the week I was at the beach and was an idiot since my race wasn't until Sept. 3rd, and ran a ton with WEldon instead of following the plan. I didn't have the plan with me and never had it written this formally and thus that's one reason why I'm putting it here - so I won't be an idiot again.)

Sept. 2nd

Over 125-130,.

Sept. 9th

105-110.

Need long run on Sept. 9^th.

Sept. 16th

Over 130 –maybe 135. Maybe 140. My observations: I’d like to hit 140 for psychological benefit as long as I don’t have to do any taxing workouts. I did 151 or 152 in Flagstaff once Philadelphia Half Marathon on the 16^th!!!! This may be my only true race before the marathon so I really want to produce. It’s a lightning fast course and thus I’d better do well. 1:06:30. I say???

Philadelphia Half Marathon on the 16^th!!!!

Sept. 23rd

115 miles: On Sept 22^nd or 23^rd, I need to get in a long tempo run of 14 or 15 - perhaps I could do it on the 25^th or 26^th. Alternatively, I could skip this run and do overdistance run. It would be tough to get in an overdistance run and a long tempo run if I want to run any other races. I ran an overdistance run of 30 miles only once- before my first marathon and coincidentally or not it was by far my best marathon in my mind (not time wise but effort wise/feeling wise). Maybe I just had easier goals but I was so excited to be rolling and getting way ahead of my sub 2:30 goal at mile 18 or 19 it was great. Only time that's happened. I was a warrior. Sad to say, it was one of 3 or 4 efforts I've been truly happy with in my 4 + years of running.  

Sept. 30th

130-135.

Oct. 6^th or 7th – Long tempo run (18-20 at Chicago 5:15 or better??).  Rojo: KDogg didn't say anything but I'd really like to run the Great Race in Pittsbugh. Yes, I know it's downhill but that would be good for my track confidence next spring and confidence now.

Oct. 7th

110???down to 105ish

Oct 13^th or 14th. Possible Race e 5k to 5 miler.

Oct. 14th

80-85. Sure many looking will think having me run a 5k a week before the marathon is a bit strange. I do as well. I know I never have done a race before but I'll look at my training logs to make sure. I remember doing a fast workout though. I have 100% confidence in KDogg though. There's a method to my coach's madness. My only concern is that most likely my 5k time won't be anywhere close the equivalent time I'm going to run for the marathon and this would hurt my confidence. I hate the 5k as well. The short distance is what I struggle at and need to learn how to run that hard for a short time.

October 20^th – 5k.

Oct. 21st

50ish - Taper.

DDAY. October 27, 2001. I need to set paramaters for backup marathon (i.e. extreme weather conditions so it's not a last minute decision. I want to say if the weather is a) b) or c) then I'm running the NYC marathon the following week). For me not to do this, it's going to take really really extreme conditions most likely as my goal is to win first and foremost.

Sunday
September 30

Unwilling to sleep as I was trying to distract myself from freaking out about my hamstring, I stayed up later than I should have and only got 7 hours sleep last night (but hey I almost always only get 7 hours of sleep before my races and I still went to bed way earlier than I normally would on a weekend) .  

I refused to go camping with my roommates and girlfriend though as I said I'd try to do the workout. Got up at 7:50 a.m. Showered, stretched (hammy felt better :), ate breakfast and downed the second and last prescription anti-inflammatory that my runner roommate had given me (and one which had raved about and said was the only anti-inflammatory that had ever done squat for her - come on baby, please work!!!!!!!!).  I then went to starbucks and tested the leg for 30 meter jog. no noticeable pain.

Maybe I'll pull this off, I thought.

Started to think a little more positively. I remembered last night that when I first went to work out with Keith way back in July, I told him, "My hammy has been bothering me and I don't think I"ll finish this workout (and I thought to myself and my season will probably be over within 2 weeks)."  Alas, everything went well. Could good things happen once again?

Nope.

After an hour drive out to the suburbs, I warmed up 3 miles and by the time I was at 3 miles, my leg was killing me. Instead of feeling better, it was hurting worse. It felt like it was getting tired or something and again it felt like it was going to cramp up. The one positive is that it now hurts on the outside which is different from where it used to hurt and thus I think my therapist may be helping.

Oh well. Since I had the only car at the track, I stayed and timed the workout. Trying to help Keith complete his monstrous 20 mile workout. 4 x 2k with 1 minute rest 10 mile run at 6:30 pace 4 x 2 k with 1 minute rest. A very good workout.

I wasn't too depressed or anything as I was sort of proud of myself for not trying to do the workout like normal (actually I don't think I could have even run one lap but I still thought it was good that I didn't even try). That and the fact that the wind was howling at like 15 or 20 miles an hour. Windiest day all year. I was sort of glad I wasn't out on the track tyring to run a 14:45 5k.

Our secret workout partner (who will remain anonymous for the time being) gave me some confidence by saying the work had been done and I'd be fine at Chicago. Let's hope that is the case.

As they did their 10 mile run, I went to 7 Eleven, got some ice and iced my hammy. Read the paper and then timed some more. Drove home.

I pulled into my apartment at 2 p.m. All told my workout consisted of a 3 mile jog but took up 6 hours of my time. Oh well, on a normal Sunday, I don't ever do much more than read the paper except occasionally go to church before 2 anyways.  I'll probably hit the 5:30 p.m. service and pray that my hamstring gets healed. Is this sacrilegious to pray for something that in the grand scheme of things is so trivial??? People are dying and all and I just want to run 26.2 miles fast.

Oh well.

3 miles

 Saturday
September 29

 0 miles. What a great day. Thought about the hammy all freaking day. I mean all day. Woke up, went to watch my roommate coach a soccer game of under 10 year olds. That was fun. I originallyl was going to run 7 miles easy home from there.

Put it off as I didn't want to test the hamstring and we decided to go the apple orchard for the day. Got home late, it was basically dark. Tested the leg for 100 yards- painful - and decided I'd take the day off.

I'd already called Kellogg from the car and he couldn't deal with the pressure. He moaned for a while and then said, "You can't be injured. Just tell your body,  ' you can't be injured.' " Gee- thanks. I basically called him to see how important it was that I try to get in the workout.

I thought he might say blow it off and just rest up for Chicago but he  siad I should try to get it in. I could put it off until Tuesday if need be.

I then called Keith and told him I was iffy for the a.m. workout. Our workouts were different but we were going to help eachother out.

I then hot my other roommate to give me some prescription anti-inflammatories (all you doctor types - just shut up - I don't care what you think. It was either that or 4 ibuprofen every 4 hours), did some stretches and prayed my leg would feel better in the morning.

 0

 Friday
September 28

 2.25 mile warmup. 2 sets of 6 x 200 with 200 jog.  37.36,MISSING ONE 32.71,31.14, 30.86, 30.15 MILE JOG MISSING ONE I BELIEVE 32.25,32.39,30.99,30.79 - HAD TO STOP DUE TO INJURY.

My therapist called this morning and  said I could come in at 6:30. Ideally, I was thinking I'd like to see him before trying to do this workout but since it was so late, I tried to do it first.

I thought I could get away with the workout even though my hamstring was a concern and was hurting yesterday (don't remember how much). Your always training on the edge and don't often remember when you do get away with things but this time I definitely didn't. It felt pretty good warming up and I felt fine on the first set. I did more in the opposite direction than normal but on the 2nd set it got bad. 5th on painfula nd I stopped there. I could barely jog hoem though. It felt like the muscle was totally tired and going to cramp up which was werid (as it's not a cramping problem). It was hard to lift my leg.

I went straight to my therapists and only somewhat sarcastically told him I needed a miracle.
He worked on it and I said "what's the deal. I got a big workout Sunday. Will I be o.k.?" He thought I'd be fine maybe even by Sunday.

I was in a bad mood the rest of the night as I was freaked. Plus I didn't do my back stretches today and as a result, my back is killing me. I pinched a nerve. at least, my back is so painful that I don't feel the hammy.

1.25 cooldown.

 

 7 total??

 Thursday
September 27

 close to 10 miles. 76minutes total. one mile downhill in 7:42. 26:00,742,42.27,9:52.

My hamstring was hurting here. I don't remember how nervous I was about it. But nervous enough to call my therapist who I normally see every 3 weeks (and was planning on seeing next Friday) and beg him to let me come in tomorrow.

And to think on Wednesday after setting a 5 mile p.r. in practice, I was being a bit hard on myself and told my mom, "I could set a world record in practice and still not be happy." I always think I should be run harder and faster.  I then thought, "DOn't be so ridiculous. At least your healthy. Be happy about that. It's real simple. If you stay healthy, you p.r. basically every time out."

 10

 Wednesday
September 26

 15 MILE WORKOUT. Got to find the paper somewhere where I wrote down the details (I'm writing this on the 30th and don't really care at this point). I know I did a 5 mile warmup a 5 mile tempo - set a 5 mile pr in this one (although I really don't have a 5 mile pr as I never race) - in about 24:52. The first mile was downhill in 4:52. The next two where both 4:59 or 4:58 (2nd one barely downhill) turned around and came back uphill. Like 5:02 or something and then like 2:31, 2:25?? Does that add up? I don't care. If I find the piece of paper, I'll update with actual numbers. I then did a 5 mile cooldown with 8 x 1 min on/1 minute off in the cooldown, starting after a half mile jog I think.

All in all, I felt good. I was thinking all along I'd better be under 5 minute pace (Kellogg didn't give me a pace) just told me to go moderately to hard.  When I saw 4:52 on the first mile and realized it was like 64 degrees (cool for once), I thought to myself, "I'm going to rip this one" as I figured things would get faster and had envisions of a huge breakthrough.  That didn't exactly happen as I slowed but it was still pretty good. Most encouraging was the way I felt. I felt strong at the end. I didn't feel like I could go a whole lot faster (there didn't seem to be a ton of speed in my legs) but I felt strong nonetheless.
It was a p.r. and I tried to remind myself of that (as I never praise myself and was kind of harsh on myself immediately afterwards).

Kellogg, afterwards, seemed to think that it was pretty fast and a few things that he let slip encouraged me. He said something about "If you had trained for and had any thing fast under your belt to handle the pace, you could do a 14:20 or 30 5k on Sunday" which is my last big workout.  He also talked about me possibly hitting 14:45 (alhtough he said it wasn't a big deal if I didn't) when it looked like he only wanted me to hit 15:00 initially.

My hamstring was a little sore during the cooldown I noticed (and this turned out to be a bad omen although I first realized it was bothering me a little on Sunday went I went long, although I didn't even mention it in my log (it's an ongoing problem). I think it might have felt a little weird Monday/Tuesday as well but don't really remember and it often doesn't feel great but isnt' painful and thus I don't write anything about it.

 Tuesday
September 25

AM - 5 miles.(40:52 is this longer than 5? I never get under 54
PM - 67:30ish total time. I clocked a half-mile in this run uphill in 3:52.64 which is 7:45 pace. 8.75 or  8.5 miles.

Felt bad still. This really shows I definitely need two days to recover after a long run. I used to try to workout here (in Flagstaff) and screwed the pooch. Of course, somehow I did manage a 19:33 4 mile two days after a long run (not 26 though) earlier in the summer.

 13.5

Monday
September 24

I can die now as I'm a bonafide American male. No don't worry, nothing sick or sexual here. I snagged a baseball at the game last night. Orioles - Yankees. Thank you Dave Justice. Didn't snag it on the fly but hey I'd had a few adult beverages and I was the only one near us going for the ball. Ball fell directly down and I then grabbed it. Thank goodness I was with 3 women at the game and the guys behind us were so drunk they didn't realize the ball was even there or someone would have gotten it off the floor. I've been to hundreds of games and was complaining for a full inning that I had attended more games without getting a ball than anyone in the country. I said I would have to rent out the bleachers like (what's that actor's name who did the movies that made fun of Top Gun) Mary Sheen or something?. Not anymore!!!!!!! I'm a stud. I honestly was debating on the run whether this will boost my performance in the marathon as I'm more confident.

Only 9-10 scheduled today. I walked out of the house and figured. All right  let's move today. If you only ran 70 a week, you could do it at 6:30 pace like everyone else who's always bragging on the message boards about how its' so important to run fast on your easy days (maybe if you're doing 30 a week or something). My "Go Faster today" lasted for about 100 yards as my legs quickly reminded me that they were tired from running 26 yesterday.

About 10 minutes into the run I ran a lap on the track in 1:49 (7:16 pace) and then another one in 1:55 (7:40 pace). Clearly I was slowing and giving up on running fast although I did manage a downhill half mile in 3:31 before slowing the rest of the way.

 77 minutes total which would be more than 10 miles if I was going anywhere near 7 minute pace. I slowed a ton as time went on but don't think I slowed to 8 minute pace. Who knows. I was pretty sure this was a 10 mile loop.

10 miles

Sunday
September 23

roughly 26 miles. Maybe a little less. Now don't yell out. WHy didn't you do an extra .2 like every person I talk to about running. Running 26.2 miles isn't all that big of a deal for me. Racing 26.2 is another story..

Nice run with Keith Dowling and our secret training partner out in the suburbs. I'm glad I don't live out in the suburbs. Ran the first 20 on the bike path out there. No shade and it was kind of hot. In DC, everything is shaded - even the bike path. Felt good at 20, when our secret training partner called it a day, the final 5.5 home wasn't that great but I felt pretty good. We started going up and down in the woods and thus our rhythm was broken. I kept thinking that I wasn't too tired, it's just psychological. You realize your almost down and keep thinking "how much longer." I was trying to think about other things as this mentality will kill your time at the end of a marathon.

Keith said he was pretty tired. I was tired but not wiped. This is the same thing that happens when I run long with Weldon. The one thing I seem to do better than him and maybe Keith is these long runs. Now when we go hard at this distance, it's a different story. I don't think it's a great talent to have- run long and only a little fast. Does that mean I'd be good at ultras??? Let's hope not. I'd rather be good at the marathon although I'm sure I'll do one and would love to do Comrades sometime.

The first mile was pretty slow and we turned around at 6 miles around 43 minutes. When we got back to the start and 12 miles, we were under 1:24 (I think 1:22 or something). I don't know we were probably going around 6:45 pace then as we measured a half mile in 3:23 around mile 13 or 14. I then measured like the 19th or 20th mile and we were running on the gravel to the side of the bikepath (up and down and more than a mile) and it was 6:13. Slowed a bit for the final 36 minutes. Total of 2:48.19 which would be about 25.5 mile at 6:35.7 pace. Then 5 minutes of water and 6 100 meter strides. We only got water at mile 12 and a very little amount at 20. Call it 26.

26 miles

 Saturday
September 22

 47 minutes - real easy. Sweating the alcohol out of the system.

For some reason, Kellogg always says run 47 minutes or 1 hour. He has a reason for this number. I just don't know what it is.

I'm getting old. I had a wild night last night and can't handle the late night carousing like I used to. It was good to get it out of the system especially since I knew I had an easy day planned today and Chicago and Marine Corps are coming up.

I remember a few years ago reading about a runner in his 30s and he said the only difference was that his social life (drinking) wasn't what it was when he was in his 20s. I can relate.

 6 miles

 Friday
September 21

 Looks like I'm doing at least 20 at Chicago. Thus Kellogg is changing my workouts.  Starting a mini-taper of sorts as I'll likely try to finish the thing..Only high 80s next week and middle to high 50s the following week. On Sunday, I won't go as hard as I was orignally planning also. Still go as far but I won't pick it up as much at the end unless I'm feeling real good.

Origionally I was going to do 17 miles in two runs with a workout of 15-20 x 1 minute on (30-60 seconds off). INstead, he told me to only do 9 and 5.

During my morning run, I immediately felt better. The 10 hours of sleep helped plus I was like - oh I'm not doing much today. This really shows you how psychological it can be as the way I felt shouldn't have anything to do with how much I'm doing today (not much) but with what I did the days before ( a ton - 20 per day for 3 days).  Ffor the workout. I was given the following instructions:

20 minutes at tempo type pace on road mostly....... jog 5 minutes (recover). Feels good and strong. train not strain. Not run yourself into ground. Save something for other runs. 3x 2 min on/2 off. 3 x 45 seconds on/1:30 off. Moderately hard on everything.

I didn't time the tempo as I didn't want to know how fast I was going. I did 4 miles on the bike path. I felt like I was moving pretty good. Maybe went out a little too hard and then relaxed a bit too much but I really concentrated on trying to go hard at the end as that's been my problem - feeling like I'm leaving a little too much at the end.
I avoided the half-mile markers on the 2 minute runs as I didn't want to see them. I felt like I got a good workout in. I actually did 46, 53 and 59 seconds for 45 second runs. It was a bit hard to concentrate on the thigns after the tempo. 10 miles total as it was impossible to fit in on 9 miles.

PM - only 4 miles since I did 10 this morning.

 14

 Thursday
September 20

 AM - 14 miles no watch.  Some days, like today, running is a freaking chore. It's weird as neighbor who used to be on the professional tennis circuit said yesterday was talking to me about this just yesterday. "Being an ex-athlete, I can really appreciate what you do - more than most." he said.  "I know how some day's you really enjoy going out there and feel light and all but there's a ton of other days where you fee like crap."

The beginning of the run was the worse as my knee hurts due to yesterday's fall. To have a scab on your kneecap is impossible as it never heals. That and the fact that my other leg's blister still hasn't healed as it too is in an impossible place (right at the back of my foot - since I ran 24 miles with ahole in my sock). Oh well, they'll heal eventually.

These 20 mile days are wiping me out..... And I'm debating finishing the Chicago marathon. Instead of running 18 miles at 5:12-5:15 pace, I asked John if it would be possible for me to finish if I was feeling good. He said, "Not if you run 5:15 pace for any part of the first half. Don't be an idiot."  John then added that I could run 15 at 5:18-5:20 and then if I was feeling awesome, not FATIGUED AT ALL, then I could try to finish. If I felt tired in the least, then I  should pick it up and hammer home for the final 3 miles. The only problem he said was that I won't be tapered..... Decisions, decisions, decisions. I'd really like to run sub 2:20 but don't know if that's possible on the Marine Corps course (maybe I have a bit of a mental block there as it's pretty flat - just no one to run with.)

PM - 6 miles. I did like 95% of the same loop I did yesterrday but ended up at the Grocery store so it wasn't exactly the same. However, it took me 47 minutes versus the 39 yesterday.  I'm getting a bit freaked about being tired once again.

 20 miles

 Wednesday
September 19

 AM - with 2 sets of 6 x 150 meter strides with mile jog between sets and 150 jog between each one. Staple speed maintenance workout. Kellogg didn't want me doing 200s as there would be a chance for me to tie up on those and he doesn't want that as I'm a bit tired from the race/high mileage.

I was a bit annoyed as my 5 mile trail loop to the track was closed due to construction about 2 miles into it but I hadn't started my watch so I had no idea how far I'd gone. I had to go back to my computer and work backwards. I knew which songs I had listened to on my MP3 player and thus figured out the length I'd been running after I was done. I think I did 5 mile warmup. 3 miles on strides and 5 miles on cool down. I guess that's only 13? I thougth I did 14.

I felt lightheaded when I started. I think it's from not eating enough. Doing a morning run at 1:40 p.m. off of a bowl of cereal isn't smart. However, I had running related stuff that I had to do this morning.  I had to write to Chicago Marathon as this person who wants to be Weldon's agent dropped the ball. They said it was a done deal about amonth ago - he'd pace the B group and be paid for hitting 2:10 pace. We hadn't heard from them so we emailed this week and they said they couldn't pull it off. As a result, I've been rehired as Weldon's agent. Please note - he doesn't have any shoes because I'm lazy and haven't contacted anyone yet. I also need a number for myself.

PM - 6 miles. Finally, I had the proper batteries. I tried to roll. Run fast the whole way (sub 7 is fast). I was feeling like a stud and passed these people in the trails. Then bam!! Fell down and really scraped up my knee. I tried to act like it wasn't a big deal as I just had passed this guy but it hurt like ****. Oh well, maybe I'm suited for 7:30 miles. I only ran for 39 minutes and I normally call this 6 (it isn't measured and has taken my 48 or 50 minutes before).

 19 miles

 Tuesday
Septembr 18

AM - Long Rock creek loop - 13 miles + I added an extra mile at the end 1:45:30 total time.  28:17,7:39.51 mile in the park.1:02, + I added on 7:40.. Very annoying that my batter went out once again after like 5 minutes on my MP3 player. I have rechargeable batteries which obviously need to be charged but I've lost the charger (typical for me)

Encouraging as I didn't feel sore really. I'm feeling better and better as time progresses. My legs did feel a bit tired and thus I ran pretty slow but my injuries seem to be improving and I'm feeling better after each race (of course this one was very flat).

PM - 6 miles. Hmmmm. I stopped at the Fedex place after about 3/4 of amile. Then started going. Legs felt a bit tired and I was just tired (need some real sleep). HOwever, I got into a real good mood. Just laughing about how great it is to be running and how I enjoy it.  So positive. Playing a little game isn't a chore - it should be fun. My MP3 was jamming and I started hauling ass - sub 6 probably for like 3 minutes whereas before I had been crawling.   I then thought: hell, I could do this everyday on my short run, just force yourself to do it. then my battery went out yet again and I crawled home.

 20

Monday
September 17

13 miles real easy. Monument run at about 7:30 pace.99:15 total. Just to recover. Great day annoying though that the battery on my MP3 player went out after about 5 minutes and I had to run with the freaking think the whole way but without any music.

I normally feel fine the day after. It's two days after where I'll be more sore. Didn't notice anything today. Felt smooth. The most encouraging sign was two things that I didn't notice. Hamstring didn't hurt at all whereas it was bothering me after New Haven. I felt smooth running and if my stride is smooth (no hammy pain) then I'll undoubtably run faster as inefficient running will kill you in a marathon. Also, my stomach wasn't sore today which was encouraging. It didn't cramp up really but I was fearful the final few miles it would as it felt tight and normally it's sore the day after if it cramped at all so maybe I'll be o.k. This is the one unknown.  Ran to the monuments.

13

Sunday
September 16

 Philadelphia Distance Run (Half-Marathon). 1:07:09. Nice 1:28 p.r. On 1 100 mile week!!!!! I can't complain about that. Rome wasn't built in a day. Be happy with progress. I felt strong and feel that there I'm on the verge of much better things whereas sometimes you feel like your on the verge of going out the back door!!

Not too bad. At the start, I saw Keith Dowling. We reunited and then he said he was doing it as a workout and was looking for 5-5:05. I was like hmmm. 5:05 is my best case scenario. Let's run together but was thinking he'd go a little too fast.

It was pretty funny once we started. Keith freaked out a bit and kept commenting how Catherine Ndereba was ahead of us. "ARe we going fast enough. There's a woman ahead of us." I guess Keith's used to being up front and probably had never had a women in front of him. Hell, I'm used to it. At Parkersburg, an American woman ran with for the entire first mile and I thought this might be Ndereba and knew she could be ahead for even longer (although I certainly didn't expect her to beat me although I really wouldn't care if I ran well).
I missed the mile marker but we had about 10 guys running nice and talking. 2 miles in 10:06.28. Some of the guys were talking about doing 5:10 for the first half and then picking it up as the second half is slightly downhill and downwind (the courese if basically pancake flat). I didn't really have faith in them. I recognized some of the guys from somewhere but didn't think they'd roll the 2nd half as so few people due that. During mile 4, I had to make a decision. "Who am I going to sleep with?" Do you know what I'm talking about. You know, if you're out at a bar and there are two women there that you are interested i. At some point fairly early, you've got to make up your mind. Who are you going to go for? If you don't decide, you'll end up with neither. THat was the situation with me. I could either go with Keith and 2 other guys who were going a little faster than I would have liked or stayed back with the large group which was going to slow.  I think I made the right decision and went for it.

During the 4th mile, my thighs were burning a bit and I was actually conentrating kind of hard. I was a bit worried but when it showed 4;57 and keith yelled, "Hey that felt kind of fast. Let's back off a bit, I was relieved as hell. After 5 miles in 25:20 (how in the hell did I run those to 5 mile racess slower than that) and 6 in 30:23 (5:04 pace I remembering noting - ahead of my 5:05), I was doing great. I purposely avoided looking at my watch at 10k as I thought it might freak me out as it was probably close to what I ran in New Haven two weeks ago and I knew I was ahead of pace.

I then backed off. Was I being a wimp and saying once again, "wow, I can slow down and still get my time?" Not really. As Weldon says, I was the same way. I always used to want to berate me mentally. It's not mental, you're just not ready to run that fast. I think this was the case. I felt like I had a ways to go (although I was trying to focus on just getting to mile 10) and felt like we were going too fast. I knew tthat when I let themgo ahead that I likely was in trouble as I knew it would be virtually impossible for me to keep forcing myself to force the pace by myself. I still ran 5:04 for the 7th mile and they were pretty far ahead. Mile 8 was a bit slow (5:11) and I remembered how Kellogg said no 5:10-5:20 crap and thus I said, "Ok go faster for this mile (I actually only made myself go faster for like half mile). 5:06.7 was nice to see for mile 9. Not sure what happened after that. 5:11 wasn't all that bad. I don't remember realizing I'd run a 5:11.
What I was doing here was making deals with the Devil and seeing what type of pace I was on. I was looking at the overall clock and saw 51:00 and quickly realized that was exactly 5:06 pace. I knew I had a half-second per mle to spare (to get under 1:07) but didn't realize that's only 5 seconds total!!!!! If only, I'd had someone to clarify my thoughts. You kind of lose focus..
I then saw 56:15 and knew that was slower than 5:05 but not sure if I realized it was 5:15. I don't know why I wasn't focussing more on the splits or maybe I was and just didn't care.I was looking ahead and trying to prevent Keith from getting too far ahead and realized the other guys were racing and had gone ahead but thought Keith was stillling running consistent. I don't remember the 12 mile at all. I bet once I got to 11, I thought the following as this is what I do in all of my workouts. Good, you're basically done. One more mile and then you pick it up (or one more lap and then sprint). Theproblem with this is I always slow down on my next to last lap or mile. Instead, I should think. Run hard,stay focussed and then pick it up. I bet I didn't look at the 12 mile split but I t was 5:19.
I'm pleased to realize that I picked it up last mile as I felt good and strong. I was a bit worried about my stomach as it felt like it was going to cramp (felt tight) the final 2.5 miles and I felt like a sprint might doom me but I did go faster and it didn't lock up. Not totally reassuring but manageable (although I kept trying to do my back stretches as I ran).

Yet again, I was just behind what I wanted to do. 31:02 versus 31:00 at NewHaven. 1:07:09 versus 1:06;59. I wonder if I do it on purpose to keep my motivated. I found out one of the guys I ran the first half with finished in 1:05:40. I guess I made the right decision. I mean he rolled the second half in sub 5 per mile. No way I was doing that!!!!!

Pretty good. I guess though that according to my grading I only deserve a C+. Seems lkind  of harsh but I guess that's like a pretty good grade in the olden days. I mean since I would have run about 1:08:10-20 at Parkersburg, thiscourse is a lot easier so it's not that great. Regardless, it's much faster. My p.r. came down and I feel a lot more comfortable going out hard......

LET ME RECOMMEND THIS RACE TO ALL. IT'S PANCAKE FLAT. DO YOU LIKE THE CHICAGO MARATHON. YOU'LL LIKE THIS.  They also treated me well if I'd only gotten there earlier. They had a course tour (which I missed), a nice dinner and even a post-race lunch during which I made friends with a buncy of Kenyans.. More later on that (perhaps even a column). I'm going to try to get one of them to live with Weldon in Flagstaff and we discussed a wide range of topics incuding age-abuse by Kenyans (most of them aren't so young) and drug use by elites (including Kenyans).

I'll repeat the positive comments I started with. A 1:28 p.r. oOn 1 100 mile week!!!!! I can't complain about that. Rome wasn't built in a day. Be happy with progress. I felt strong and feel that there I'm on the verge of much better things whereas sometimes you feel like your on the verge of going out the back door!!

2 mile warmup?? Not sure.  2.5 cooldowwn (20 minutes)

10:06.28, 5:07.92, (15:14.20),4:57.72 (20:11.92)5:08.63 (25:20.55),5:02.48 (30:23.48)**,5:04.00 *felloff group on7th mile *,5:14.78 (40:41.81),5:06.72 (45:48.53), 5:11.72 (51:00.28), 5:15.17 (56:15.45), 5:19.08 (1:01.34),5:35.76 (I think this is about 5;02 or 3 pace).

 17.5ish

 Saturday
September 15

 Well below you will find the race plan that Kellogg gave me before Sunday's race: I meant to post it online before I left but barely got out the door in time to make it to packet registration.  The terrorist bombings held up my shipment of my new racing flats from Adidas (thank you very much) and as a result, I went down to my friends at Georgetown Running Company (perhaps my second or third favorite running store - no where near my favorite though which of course is the Ft. Worth Running Company - the home of John Kellogg as well as our Ethiopian sources) as they said they'd give me a pair of flats which I could trade for my Adidas flats once they came in. Well after dealing with the horrendous traffic in Georgetown and getting a sweet pair of flats, I returned home to pick up my bad to head to Philadelphia only to see that my shoes actually had arrived.  I had four options - Cubato's in 10.5 and 11 and Neftenga's in 10.5 and 11. Neftenga is named after the great Haile G. but I had to put sentimentality aside and go with the Cubato's - size 11. Wore them for the rest of the day and on my 5 mile run in Philly. Not sure if I really hit 5 miles but I did jog around for 40 minutes and I'm calling it 5 as that gives me 100 for the week. I even decided to do a few real light buildups for once. I used to do them the day before a race but hadn't recently.

I don't care what people say. For racing flats, unless you have some serious mechanical issues, the lighter the better even for the marathon. When my brother and I first started running marathons, we were all worried about what the elites raced in. Our research revealed - whatever's the lightest. Now, obviously if aren't racing the thing and don't really care about losing 30 seconds or a minute or two, then wear something a little more bulky and your body will have less damage.

Here's the race plan: Lock in there somewhere between 5:05 and 5:10s. Lock in there. See what I can hold on to. Pushing after 9 or 10 miles and hold on. I should feel like I've got it/under control after 6 or 7, but should feel ifI go any faster in trouble. Try to push the pace a bit and then really push from 7-10.. At 10 miles, feel can't go any faster and hang on. Run like it's 10 miles and see what you got left.

Gotta produce between miles 4 and 10. No 5:15 or 5:20 crap. Start off a little conservatively as don't want to get in trouble. Find a pace where if I go faster, I'll be in trouble. Hold this pace for a while and then then as I gain some confidence, I can squeeze it down a bit.

That's what I typed while I talked to him on the phone. I also gave myself the following goal:
Under 1:06:30 - A
Under 1:07:00 - B
Under 1:07:30 - C
Under 1:08:00 - D
Now, some might say this shows I don't believe in grade inflation considering my p.r. is only 1:08:37. However, I would have run about over 1:08:10 if my stomach hadn't cramped in Parkersburg and that is a much more difficult course.  
Before the race, I also I tried to figure out what pace would give me my goal times.. 5:06.5 would get you under 1:07 I determined. 5:09s about 1:07:30 and 5:05 would give you a chance for 1:06:30 if you rolled the last mile.
I didn't get to Philly until 5:50 (registration closed at 6:00). Hurriedly jogged 5 miles. Went to the very nice pre-race pasta dinner. Checked into my hotel around 9:30, did my back stretches and tried to relax for a bit and thus didn't get to sleep until about 11. Set the alarm for 6:30.

Some day, I"ll get to a race real early and get more than 8 hours sleep. And I only got about 8.5 last night (ideally I think I'd like 9-10 two nights before, 8 the night before) as I had errands to run this morning.

Since I was so busy, I didn't get my secret weapon which I've been claiming I'd unveil since I first ran a race back at the end of July. Each time, though, I keep putting it off. What's the secret weapon???? A really short haircut. Weldon always gets them before a big race. I tried to get one yesterday but my tempermental stylist (is that what you call a dude a supercuts) evidently quit again and wasn't there and I didn't feel like waiting 1.5 hours for a shitty haircut. I was going to try to go again today but didn't have time. Oh well, this just means that in my mind, I'm not totally 100% committed to this race. I'll have to wait for the marathon or perhaps Chicago.

 5 miles

Friday
September 14

 AM - 9 miles with 2sets of 6 x 150 strides with 150 jog between each stride. Felt pretty good.

Went to Active Release Therapy. I'm really trying to stay on top of the injuries this week so I feel good for Sunday. Been icing the achilles 2-3 times today and what not.

PM - 0 Was headed out for 5 miles as I've already done 95 for the week. If I did 5 now and 5 tomorrow, that would be 105 for the week which was the plan. Kellogg told me not to run however and I was glad not to go as I'm late for the opera.

 9 miles

 Thursday
September 13

 AM - 90 minutes. No idea how fast it was. I felt horrible at first - light headed and thought I might pass out  (not really). As I got to a place where I was familiar with the terrain, I felt better (I was running way far from where I normally do).

PM - 5 miles. stopped at McDonald's on way home:) at 4.5 miles and grabbed dinner. Need that iron. Can't beat two double cheeseburgers for 2 bucks. Felt bad in sense that my stomach is hurting. Weird at this slow pace. Odds gradually increasing that I won't be able to finish the race.

Wednesday
September 12

Supposed to do 7 x 1000 with 3 minute walk/jog (or wo) between them. If getting tired, shorten it up and make last one faster.
probably around 2:55-6, maybe faster at end. This will end up being same as doing my 800s in 2:13 - 2:14 which I did earlier in the year.
Hmm. I woke up at 11:15. Didn't want to do the workout in the morning and was going to go for 5 miles. Kellogg said I should practice doing my hard workout right after getting up. I ate breakfast, went to the store, bought and ate a Cliff Bar, bought and drank a double espresso. I then stretched and went to workout. I think I left around 1:45. I didn't get back to 4 p.m. Don't know what took me so long.

well it took me 50 minutes to even start the workout and that only included a 3 mile warmup. My walkman's batteries went out and I bought new ones. Ended up doing 6 x 1000 and 1x600. - 2:55.25 (2:59) 2:55.50 (2:56.62) 2:53.81 (2:59.06), 2:55.26 (2:58.10) 2:55.24 (2:56.90), 2:56.07. 1:48.53 1st 600, 67.54 (with 200s in 35.22,32.32) (2:58.32rest) then only a 600 in 1:44.36 (34.59, 36.00,33.77) then 8:10 rest and 42:47 jog home. Real slow jog.

feelings: The first one wasn't exactly easy but then I got going. On most I'd go out in about 71 and then hit look at mywatch every 200, hitting 35 and then picking it up the last 200. I was doing fine after the first one. The 3rd one I went out a little fast 67-68 and decided to go back to 2:55's until I'd see how I'd finish up as I wanted to finish fast. I was feeling pretty good and figured it wouldn't be that bad. The 5th one was a bit tough. I wasn't sure if I'd do 6 or 7 (as Kellogg had planted this in my head right before I left) but knew I could do 6 full ones and would then decide whether to do 600 or 1000 on the 7th.

I don't think I was really paying attention on the 6th one. I was running in the reverse direction and passing all of the American University girls tennis team members who were annoyingly running in lane 1 at about 9 minute pace (annoying!!). I don't know what I was doing as I looked at my watch at 400 and it was was 73. I then said, I'd better get going but only hit 35.5 for next 200. I then rolled the last lap and really went hard the last 200. I was a bit pissed. I then decided to do a 600 fast. I again though wimped out a bit.

Yet again, I keep screwing up and not ripping the end of my workouts/races. Self-fulfilling prophesy.  I spend all day on this thing and don't really rip it when I should have. It was o.k. I guess. I need a workout partner though as I should have done it fine!!!!!
Either that or wait until the evening when it's a bit cooler.

5 mile cooldown. 12.5 total. Jogged 100 on each interval of rest for most part.

PM - 5 miles. Tried to go fast but had terrible stomach pain. Very strange as I wasn't running hard or anything. Did I tax myself during the workout?? I thought I was putting this problem behind me but here it comes back. It kept me from finishing all races at a decent speed for a year but is trying to come back into my life.

 17.5

 Tuesday
September 11

AM (wellat like 2 p.m. due to tragedy). 10 miles. 79 minutes total. I was thinking of doing 12 but my legs felt horrible. like lead. 57:18 and then mile in 7:47. Real slow. 13:53.

PM - 40 minutes slow. With Krista. She had to stop going up hill and I stopped for a bit as well but then just ran ahead. A few light strides at the end.  I with some stopping. Running with Krista

 Monday
September 10

Goal - 10-13 "if that" according to Kellogg. Standard 13 mile loop. Now to impress everyone, please pick up a copy of RunnersWorld and you'll see that my standard 13 mile loop is done in one of the top 5 running parks in the Nation. DC is an awesome town to live in. Actually though, of the 13 miles, only about 1/2 is done on the trails. The last 30 minutes isn't and parts of the beginning/middle as I have to get to the park.

A bit, Tired as I didn't get a lot of sleep. Nice run though. Keep on dreaming big, that's the key. Started to rain which felt nice.93:56 . 26:07, 7:07 mile in park,1:00.42. After clocking the timed mile, I slowed a bit and then got back into it. I need new songs on the MP3 player.

 13

Sunday
September 9

17:13.5, 6:46.48,643.6,637.35,24:21 (1hr 1), 642.51, 42:36.90 (1:51)6:48.62,312.77?,pick it up, 3:04.67,3:00.1,2:52.14,2:42.26,2:43.87,2:44.07, 7:37.89,3:54.50. . + 4 strides.

23 miles
23.5 at 6:23.

 Saturday
September 8

 40:02, 4:07 (1/2mile split up hill), 25:34, 1:59.67 (for 400 meters on track), 12:07. Someone figure out the total time for me. 40 + 4 + 25:30 + 2 + 12 = 83:30. This is my 10 mile loop. Perhaps it's 10.25. I was obviously going slow.
When I was first getting ready for my first marathon pretty much after I'd been training for a year back in 1998, I was still getting my mileage up. I guess I still am but I really had a much better feel for how tired I was. I remember the day before I went long I would always just do a single run and just crawl like I did. THat way, no matter how tired I was from the previous high mileage, I'd feel good on my long run the next day. That was the point today. It worked as I felt good on Sunday.

 10 miles

 Friday
September 7

 Proud of myself for not doing a morning run. I was exhausted when I went to bed and had to get to work. Insteadof getting 7.5 hours of sleep, I decided to blowit off and get the 8.5. Now I guess I should have got more than 5 hours of sleep two nights ago but hey nobody's perfect. Given the situation I was in, it was better to sleep in than to be a slave to the mileage.

Workout 9 mile steady state. Goal: 1st mile at 5:25 and then 5:20s. Downhill for first 4.5 miles uphill for next 4.5. this is the same workout that I did on July 6th and July 26th.

I'm an idiot because I don't alter workouts at all. I failed to consider that it was like 88 degrees and 3:00 p.m. (although I'd be working out in the shade) when I started. I busted out fine, turned around and then started the slow fade. I didn't quit though, took it easy for a mile and then tried to go hard for 1.5.  Not a good sign. Really hurts my fragile confidence. Howeveer, I tried to stay upbeat. Actually, Kellogg told me to tell one of the highschool kids Icoach thee other day to either do a 35-40 minute steady state or to do 2 x 20 minutes with a water break ifit was hot so that's why Itook my little break.

I then hopped in the car and it said 89 degrees so I tried to put things in perspective.

Half mile splits: 2:42.43, 2:39.24 (5:21.67), 5:21.26, 2:38.55, 5:20.72, 5:20.00 (24:02.2), turn around 5:21.97, 5:28.00, 3:03, and 3:59.89 (my rest miles), 2:44.36, 2:55.5, 2:34.32 and then 13:45 jog.

 12.25

 Thursday
September 6

 5 hours of sleep. Hey, I had to watch Sampras/Agassi and the US world cup qualifier. Sampras/Agassi was riveting but I can't believe the ape one. I love agassi/hate sampras.

As for the world cup, my boys lost as well. However, Landon Donovan got in - the future of US soccer - and I hung out with him on Monday night at my girlfriends apartment (now don't fall over in disbelief - I do actually have a girlfriend and the world hasn't come to an end). She introduced me to him as "hey this is Landon, my hairdresseer's nephew." I don't think she realizes what a stud he is. When I found out like 1.5 hours later who he was, she was like "What's the big deal? You run and get money. he plays soccer. Your both athletes."

AM - 12 miles. Before getting to my new part-time job at 9 a.m. My uncle is my boss so I don't know why I didn't insist on a later start time but I didn't want to show up late on the first day. My god, the 3 months off made me forget what  a pain that work can be. Tried to get the long run over with so I could free up the evening for a social activity. My mom's b-day is tomorrow.

PM - 5miles.H orrible run. After a ton of mexican food for at birthday dinner and 3 cocktails - one of which was a frozen swirl margarita - which caused everyone to make fun of me for not being a man. I guess it might have been better for my running if I'd done a shot of tequila like my 50 plus year old mom (no joke!).
I don't think the 3 drinks over 3 hours would really affect me but I felthorrible. Maybe the 23 yesterday was a bit much.

 17

Wednesday
September 5

 AM - 14 miles with staple speed workout. 2 sets of 6 x 200 (200 jog) mile jog between the set. First set, 2 slow, 2 medium, 2 fast. then 1 slow, 2 medium, 3 fast.

37:30 jog to track + 1 lap in 1:50 (7:20 pace) then 200s in 36.5, 34.46,33.53,33.00,30.98, 30.47. with 68 to 74 seconds rest. jog for 3.5 laps and then 200s in 34.7, 32.72, 32.33, 31.18, 30.4, 28.96 (yes, under 29!! - somewhat joking of course).
Hmmm...... a little strange. I noticed in the middle of the 1st set I believe that my right knee was hurting. I was thinking perhaps I kicked myself or something since my form sucks. However, the pain didn't go away. In fact, it still hurts me now as I belatedly write this on 9/10. Just feels alittle week. It made me a little nervous and I was thinking I should stop after the first set but blindly I kept going at it. THat's the problem with running, sometimes you can run through problems and other times they blow up and then you feel like an idiot for continuing to run. But if you err on caution and stop prematurely then you feel like a wimp. It's a lose, lose situation.

PM. The fire is back in the belly!!!! I wonder why I run and then have runs like this. I was planning on doing 6 but just felt incredible. My legs felt light and I decided to keep going so I could get the mileage up early in the week and take it easier later in the week. This is supposed to be a high week but because of New Haven it probably won't be all that high (and the fact that I'm an idiot and ran high like 2 weeks in a row). I figure now I can do 12 and 5 tomorrow (which I can handle) versus the 13 and 6 which wipes me out.

I felt great and fast but clocked a mile on the track and actually wasn't going too fast. I picked it up though just for fun and would have done 10 miles if the security guard haddn't kicked me off because it was dark.

 23 miles

Tuesday
September 4th

27:06 to park then 7:32 mile then over an 1:02 more or something. 13 mile loop at basically 7:30 pace.
Left hammy felt a little sore at first. I'm very glad I didn't race the 20k. My body didn't hurt at all in terms of an injury hurt after Parkersburg but it's a bit screwed up today. My right achilles is doing pretty good - only a littlle sore.
Nonetheless, my hamstring felt better as I ran a little on it but it didn't hurt at all 2 weeks ago. Nonetheless I'm overall very positive. Healthy enough to keep competing which is the name of the game for me. I do think if I ever got 100% healthy I'd run much faster. It's just easier when you feel smooth and not titled/stressed. Gotta get some major work in the next two weeks and develop a game plan for Philly.

I did my weights afterwards (got to keep doing that!!!!!).

13

Monday
September 3rd

New Haven 20k. I only did 10k. Kellogg said to get with a group and set a 5 mile p.r. and/or 10k p.r.
I went out behind the leaders. 4:55.74 for mile. rRunning with Jimmy Hearld.  I ran 4:56.38 for mile two and then he began to pull away. I was thinking I should go with him but he was going a little quick. Ended up running the rest of the way by myself as there was absolutely no one to run with. Lead group far ahead and no one in between except people falling off the back. 5:00.63, 5:00.60,5:04.25,5:07.00 sprint57.47 (31:02.07).

Hmm.It's a bit weird not really having a game plan for a race but that too often tends to be my story but this was more like a workout than a race. After first mile, I realized that was kind of slow (I'd do 4:50s hopefully for 5 miles) and determined I'd go 10k. That would put me at 30:30 and I for somereaon had in my head 30:40 as doable although all I really wanted was sub 31:00. It's so stupid how we think of p.r.s in whole numbers.

3rd mile was fine, slightly uphill I believe. Iknew 4th was slightly down so I"d be fine. I dind't have the "This sucks" attitude. I felt pretty under control at 4. It got al ittle tough but I figured I"d butst 31.  The 5th mile I looked at my watch and was psyched to see 4:55 but by the time I got to the mile I realized it was 5:04 which was a bit slow. I then realized I needed about a 5 minute mile. Instead of going strong and then hammering the final half mile. I think I allowed myself to take a break for 1/2 of a mile before going a little faster (Stupid) but I passed some dude. I then went hard the final .2 miles. Something like 67 or 68 for 400 speed.
Not bad. Wish I'd gotten under 31. But can't complain. I got under 5:00 average mile pace - just barely and set a new p.r. by about a minute. A p.r. is a p.r. although the story of my life is that whenever I race I pretty much can p.r. at any and every distance since I never race and sort of skipped the highschool/college racing years.  I guess that's not a bad thing. A p.r. ever race.

Afterwards Weldon said to me, "I thought you were trying to get under 30:00, not 31:00." Hmmm.. Made me think. I mean I should be running closer to 30 than 31:00 but I was content anyways. not great but acceptable. I dind't kill myself. Could have gone faster if it had been a race and I had people to kick with. Felt only a little weird sprinting past people to only drop out at half way.
Darrell General - who I ran with at Parkersburg- ended up 11th and he said he went through 10k in 31:20 something. Pretty good. Not sure if I could have done that. Would have been good if I could have done that but glad I didn't do the whole 20k. I'm going to REALLY LET IT RIP IN PHILLY IN 2 WEEKS. RACE IT. Dig deep hopefully. A 20k here and there would be too much for my fragile body to handle (and mind).

Long warm down. 3 miles to watch finish and then 3 more with Mike Donnelly and Weldon. 6 total at least. 2 mile warmup? 14.5 total. maybe only 14?

One major negative: Would the asshole who stole my racing flats/stretching rope/Yale x-c shirt/warmup paints and weldon's racing flats please send them to me at 3715 Woodley Rd. NW #2, Washington, DC 20016. Add another $100 bucks to my total running expenses. That's $400 dollars in aobut 3 weeks. Maybe it's good the flats were stolen as I'd retired them about 3 months ago but brought them back as my newer pair of flats suck. I guess now I'll get some new ones with decent tread on them.

14.5?

Sunday
September 2nd

5 miles in New Haven. Great to be recognized. "Hey Weldon." Some freshman from Seattle, WA who has emailed weldon about training tips stopped us as he recognized us jogging (or rather Weldon). I wonder if I'd been by myself if he'd had said, "Hey Weldon."
Real nice dude. It's amazing how many people won't talk to us or tell us they've emailed us. He did and we enjoyed talking to him.

I actually felt awesome on this run. Legs felt light. I didn't go fast or anything but am feeling good about tomorrow - much better than a few days ago when I was freaked I was overtrained.

5

Saturday
September 1

Staple speed workout. 2 sets of 6 x 150 buildups with 150 jog rest and 1 mile jog between sets. 2 slow, 2 medium, 2 fast. then 1 slow, 2 medium, 3 fast.

Felt pretty good at the end of it but felt slow jogging - like 8 minute pace. Hamstring felt better than normal. Tried to concentrate on relaxing. Run 90% to get 100% results. Also work on form.

8 miles