Endorphin is working...

We're exactly one month out from the marathon, from toeing the line at the the 14th Annual United Technologies Greater Hartford Marathon! I am so excited.

I can't believe how far I've come in only three months, or not even 12 full weeks of training. I've gone from a sorry excuse for a runner to a "serious" runner. I've shaved more than 4 minutes off my 5K race time. I've gone from running 15 miles per week at a 10:30 average pace to running 40 miles per week at a 9:10 average pace. I've lost more than 10 pounds and am much leaner and stronger, upper-body and core especially. Thanks to DB, I've cut back on my alcohol consumption--more than just a few drinks per week to virtually zilch (I slip a glass of red wine in there every once and a great while). I'm following a very strict diet and making sure to replenish glycogen stores immediately following all of my runs. Water and mashed sweet potatoes could not be a better refueling combo. I highly recommend it. I'm getting plenty of sleep. I'm keeping stress in check. I'm focused.

My marathon training and marathon training in general fascinates me. I can't believe how quickly the human body can adapt to the stress of pounding pavement 5 days per week and going from running between 3 to 5 miles at most three days per week to around 40 miles per week. Anyone can do this. It took a lot of convincing to get me to believe this, but it's really true. I had thought that it took some kind of special talent. It doesn't. It takes discipline and patience, which we all have somewhere, in some it's deeper than in others, but it's there, nonetheless. Unleash it! The human body is highly adaptive if you treat it the right way.

I'm also happy to report that every single one of the nagging aches and pains, which I thought were chronic, that I had prior to beginning my marathon training has been worked out. The left knee pain. Gone. The left ankle discomfort. Gone. The right shin discomfort. Gone. I'm running pain free and pretty effortlessly.

Many thanks to everyone contributing here. So far, this has been an awesome ride. I'm really looking forward to seeing everyone at the marathon and running strong together. It seems as if everyone else has also come a long way. That is great news, and I hope that we've all helped each other and that we continue to feed off each other and get stronger and smarter. Let's keep up the good work.

Longest Long Run Follow-Up In My Longest Pair of Running Shorts (j/k, but that would have been fitting)

I went out in the rain today for about 8 miles and was tired; however, the run was quite enjoyable. My right quad was still tender from the weekend. I'm tryin' my damndest to get strong and it seems to be working like a charm.

"There is a great deal one can learn from their parents. One is eating your vegetables. It's not that your parents are getting you to eat them, it's that they are teaching you that not everything in life is going to be sweet."

Smokin' Long Run

I decided to get up at 6 this morning and do my long run before work since I decided to rest yesterday. Turned out to be a good move. I did almost 16 miles at sub-8 pace. Unfortunately, my stop watch got messed up so I'm not what the time was exactly. First 7-8 miles was hilly and I felt a bit stiff. After 8 miles I picked up the pace and kept going strong for another 7.5-8. All pavement, little pain, and feeling good about it. 65 degrees and cloudy makes a big difference.

Pete Pfitzinger's Essential Ingredients V

Hydration and Heat Management

"If you lose more than about five to six percent of body weight, the risk of heat-related illness increases appreciably."

"If you lose two percent or less of your body weight during a run, then you can simply rehydrate after you finish, but for longer runs, or in more extreme conditions, you should replace fluids during the run."

I left my house at 9/am this morning for 18+ miles...

and only made it 17.2 (albeit negative splits). It was extremely hot and humid, and I was mildly dehydrated (so I thought) when I ran out of water at about 16.5 miles. Two liters of water was not enough today. The other problem was in my shoulders. Carrying the hydration pack made them very tired. That's a workout in and of itself...nevermind running for the better part of three hours. I probably should have did this run tomorrow as I raced yesterday. My quads were very sore when I woke up this morning and very tired for the duration of the run. I felt fine otherwise--no aches and pains. Maybe it wasn't such a bad idea, on second thought.

I might have been more dehydrated than I had thought, and I'm glad that I stopped running shortly after running out of water. I'm weighing in at around 145-146 pounds these days and after finishing my run today I was 142.8 pounds, and that was after two big glasses of water and a big bowl of mashed sweet potatoes. Keep in mind that I had two liters of water on the run and some almonds and dark chocolate.

Hartford Marathon Registration

If you guys haven't yet, you should register for the Hartford Marathon by Monday to receive the regular rate. After Monday, the price goes up again. I am now officially committed for the full marathon.

East Haven Fall Festival Community Classic 5K

I placed at this race (a first in my running career). I won my division with a time of 20:52 and a PR in the 5K distance.

(I measured this route using one of those measure-a-route things and, unfortunately, this route is at least 3.2 miles--which is consistent with my final split...mile 1: 6:28; mile 2: 6:44; mile 3.1: 7:40 (6:59 pace))

Results

Pete Pfitzinger's Essential Ingredients IV

Tempo Runs

"Lactate threshold pace (LT pace) is the best physiological predictor of distance running performance."

Tempo runs fit into three categories based on duration and pace:

1. 15- to 25- minute runs at slightly faster (5-10 seconds per mile) than LT pace;

2. classic tempo runs of 25 to 40 minutes at LT pace;

3. efforts of 40 to 50 (and occasionally up to 60) minutes at slightly slower (5-15 seconds per mile) than LT pace.

20+ miles

Longest run to date! I only had some minor cramps in the stomach on the last 4 miles and no pain in hips. Probably because it was all trails. Morning long runs seem to go better. Em joined me for the last 10 miles and that was helpful. Thanks!

Who is up for joining me September 23?

Fall/Winter '07/'08 Goals

To start 10/22:

Maintain at least 30 miles/week, peaking at 50, with recovery weeks built in...

Run long at least 1 time/week (10+ miles).

Run tempo at least 1 time/week.

Run interval every other week (need to find track).

Race a 5K in under 20 minutes.

Continue to strengthen core. Also, focus on quads, hips, ankles, feet...

Run to/from work at least 1 time/week.

Eat and rest well.

Maybe prepare for the LSAT.

"Laziness is nothing more than the habit of resting before you get tired."

Inspirational Image Of The Week

Paul Tergat and Hendrick Ramaala to the finish at the 2005 NYC Marathon. Tergat won by 1/3 of a second. Awesome to watch.

9.8 miles to go...

I knew that this morning's long run (16.4 miles) would be much more difficult mentally by considering the big picture. Instead, I took it 4 miles at a time (splits: 4(1): 10:01 pace; 4(2): 9:34 pace; 4(3): 9:23 pace; 4.4(4): 8:53 pace). This seemed to work well. I was tired going up the last hill to my house, but I wanted to see how much I had left, so I pushed it. I had plenty left but at that point really wanted something sweet. The almonds were no longer cutting it.

I carried a Kelty Neptune hydration pack, which holds 2 liters of water. I didn't finish the entire bladder. This beats the hell out of having to stop for water. I love this thing. It's also great because the bladder is removable and can function as a backpack for when I run to and from work. I have no idea how much it retails for because I found it at Sports Authority in the hydration packs section with no price. It ended up being $2.62 (clearance/last year's model/etc.--AWESOME...I'll take it!). This was just before I was about to drop $55 on a North Face.

Real Men Runners Wear Running Tights@

HAHA!