Endless Miles

Record Setting Performance!

2011-07-27T12:20:00.000-07:00

Only 7/26, the final RVRR Summer Series Cross Country Race was held. All I had to do was not get beaten by the other Master's Division (40 - 44) runner in contention for the Overall Master's Division winner by about 90 seconds. My right calf was feeling awesome, but was still cautious. I warmed up with a 1.75 run and felt no pain. I stretched and did a couple of strides and still no pain. The start was fast, but I decided not to jump up with the lead pack as I did in the past. I stayed steady for the first mile, which I was surprised to complete in 6:10. My calf was feeling fine and got into a rhythm. The only issue was my mouth was so dry! I completed the second mile in 6:19, but still managed to pass a few runners. I held on to complete the third mile in 6:21 holding off the runners I heard breathing down my back! I finished in 19:33 (6:17 pace). I came in 2nd in the Master's Division, but it was his first RVRR race. He beat me by 8 seconds! Mission accomplished! I won the Summer Series Master's Division in record-setting fashion! The RVRR has held the Summer Series at Buccleuch Park since 2007 and the previous record was 1:00:06. I lowered the record by 1:28 to 58:38! And I had no pain in my right calf!

Weather:
Weight After Run = 140.
Shoes: Saucony Kinvara (lime).

Now to concentrate on the Niagara Falls International Marathon!

More Rehab!

2011-07-24T21:28:00.001-07:00

I decided to resume running after 3 days of rest and massages, but this time to run on the treadmill. I recalled that I did a lot of running on the treadmill in preparation for last April's Boston Marathon. If I couldn't run past 2 - 3 miles, then I would use the elliptical to maintain my cardio fitness. It seemed to work as I logged over 21 miles on the treadmill with virtually no pain!

7/18 - Marlboro Retro Fitness (MRF). Ran 3.1 miles in 25:23 (8:10 pace). No pain, but decided not to go further. Completed 2.5 miles on the elliptical in 20:00.
Weather: Indoors.
Weight After Run = 142.
Shoes: Nike LunarGlide+2 (orange).

7/19 - MRF. Ran 5 miles in 39:11 (7:50). Felt much better with no pain. Decided not to do the elliptical.
Weather: Indoors.
Weight After Run = 142.
Shoes: Nike LunarGlide+2 (orange).

7/20 - MRF. 1-Hour Run. Started real slow at 10:00 pace slowly increasing the speed as I felt real good. I had no pain throughout the run and decided to push it. I was feeling great until 7.85 miles when I was at about a 6:05 pace. My right calf developed a sharp pain and I significantly reduced the speed back down to 10:00 pace! Ugh! I stretched it out and massage Tiger Balm that night and later wore the compression sleeves to sleep.
Weather: Indoors.
Weight After Run = 140.
Shoes: Nike LunarGlide+2 (orange).

7/22 - MRF. Massaged Icy Hot into my right calf before the run. Ran the first 4 miles in 32:00 (8:00). I was feeling great when I pushed the pace for the next 28:00 in which I covered 4.24 miles (6:36 pace) with no pain! My confidence is much higher, but still cautious. Massaged Icy Hot and later wore the compression sleeve to sleep.
Weather:
Weight After Run = 140.
Shoes: Saucony Kinvara (lime).
7/24 - John A. Phillips Park. Easy Run with Strong Finishing Final Mile. Ran 6.2 miles in 44:30 (7:10 pace). Last mile was in 6:33. No pain! I think I should be okay for the final RVRR Summer Series Cross Country Race on 7/24.
Weather:
Weight After Run = 141.
Shoes: Nike LunarGlide+2 (orange).

TOTAL MILEAGE = 30.54

Rehab!

2011-07-17T19:09:00.001-07:00

I continued to rehab my right calf. I didn't run the 3rd RVRR Summer Series Cross Country Race, which was on 7/12. I attended it to cheer runners and take pictures. It's a weird feeling to be on the sidelines and not racing! It was also hot and humid, so maybe it was good I didn't run because I might have aggravated my injury even more. I resumed running on 7/14.

7/14 - John A. Phillips Park (JAPP). Easy Run. Ran 4 miles in 27:44 (6:55 pace). Right calf feels better, but not 100%. I didn't push it even though I felt I could've gone further. It was a bit sore after the run.
Weather:
Weight After Run = 142.
Shoes = Nike LunarGlide+2 (orange).

Continued RICE, but no ice. Didn't run the rest of the week.

TOTAL MILEAGE = 4.0

Injury!

2011-07-10T20:02:00.001-07:00

Ugh! First injury in years! I was hoping that it was just a sore right calf, but it persisted and I couldn't push off on it. I used Icy Hot (CVS brand) and Tiger Balm daily as well as wearing my compression calf sleeves at night. My wife even massaged it. It still was bothersome at the end of the week!

7/03 - John A. Phillips Park (JAPP) - Easy Run. Ran 7.18 miles in 51:31 (7:10 pace).
Weather:
Weight After Run = 140.
Shoes: Nike LunarGlide+2 (orange).

7/05 - JAPP - Easy Run. Ran 7 miles in 49:02 (7:00 pace). Just after the sixth mile, my right calf began to feel sore. I kept pushing through thinking nothing of it. Then towards the end of the run, it became bothersome. I stretched it out after my run and the soreness went away that night.
Weather:
Weight After Run = 140.
Shoes: Saucony Kinvara (red).

7/06 - JAPP - Easy, Frustarting Run! Could only run 3 miles in 21:49 (7:16 pace)! Right calf felt okay in the beginning, but felt the initial pain at 1.5 miles. I continued to see how far I can go, but couldn't go past 3 miles! Right calf was so sore I couldn't push off properly.

RICE - Rested, iced, compressed and elevated leg for the next few days. Applied Icy Hot and Tiger Balm and my wife massaged it. It felt better as each day went by.

7/10 - JAPP - Easy, Frustrating Run...Again! Same thing that happened on 7/06 happened again today! Ran 3 miles in 21:41 (7:13).

Again...RICE - Rested, iced, compressed and elevated leg for the next few days. Applied Icy Hot and Tiger Balm and my wife massaged it. It felt better as each day went by.

TOTAL MILEAGE = 13

RVRR Cross Country Summer Series 5k Race #2

2011-07-03T21:04:00.001-07:00

Race #2 at Buccleuch Park (same course). I thought I would run a faster race today, but ended up five seconds slower than the first race. I was on pace during the first two miles, but struggled during the last mile. Warm-up with strides for 2.1 miles, 5k race, cool down of 2.1 miles. Ran the 5k in 19:35 (6:18 pace). Splits = 6:08, 6:07, 6:24, 5:23. Won the Master's Division (40-44) and finished 11th out of 111. Total Miles = 7.3

6/28 - RVRR Cross Country Summer Series 5k. 19:8 (6:18 pace).
Weather: 80/82/64%, SSE7, Mostly Cloudy.
Weight After Run = 140.
Shoes: Saucony Kinvara (red).

7/02 - John A. Phillips Park (JAPP) - Moderate Progression Run. Ran 7.0 miles in 54:47 (6:32 pace). Splits = 6:57, 6:53, 6:41, 6:36, 6:25, 6:16, 5:53. Felt sluggish during the first 3 miles. Also, right index and right thumb tingled from the 3rd mile to the finish.
Weather: 69/69/73%, NNW2, Moslty Sunny.
Weight After Run = 142.
Shoes: Saucony Kinvara (lime).

TOTAL MILEAGE = 14.3

More Intense Training

2011-06-27T18:13:00.001-07:00

Training for a 5k is harder than training for a marathon! That's my opinion because there's more speed work I need to do with more intensity. I decided to run a double on one day this week and did well. I incorporated some speed workouts (progression runs) along with a hill workout session on the treadmill.

6/20 - John A. Phillips Park (JAPP) - Progression Run. Ran 5.0 miles in 32:48 (6:33 pace). Splits = 6:59, 6:41, 6:28, 6:25, 6:11, 4:50.
Weather: 78/78/47%, SSW7, Partly Cloudy.
Weight After Run = 140.
Shoes: Nike LunarGlide +2 (orange).

6/22 - JAPP - Steady 1-Hour Run. Ran 8.88 miles in 1:00:24 (6:48 pace).
Weather: 69/69/81%, SSE8, Mostly Cloudy.
Weight After Run = 140.
Shoes: Saucony Kinvara (red).

6/24 - A.M. - JAPP - Progression Run. Ran 5.50 miles in 38:00 (6:54 pace). Splits = 7:23, 7:13, 7:04, 6:58, 6:18, 6:03.
Weather:
Weight After Run = 142.
Shoes: Nike LunarGlide+2 (orange).

6/24 - P.M. Marlboro Retro Fitness - 6's & 7's. Ran 5 x 6's & 7's at marathon pace with 0% recovery at 10:00 pace. Followed that with a 3-mile progression run topping off at 5:00 pace for last 1/10th of a mile. Felt great! Total Miles = 7.68 in 1:00:00 (7:46 pace).
Weather: Indoors
Weight After Run = 140.
Shoes: Saucony Kinvara (red).

6/26 - JAPP - Hard Progression Run. Ran 5.5 miles in 35:24 (6:26 pace). Splits = 6:49, 6:39, 6:30, 6:20, 6:04, 5:58.
Weather: 76/76/57%, WSW6, Mostly Cloudy.
Weight After Run = 142.
Shoes: Nike LunarGlide+2 (orange).

TOTAL MILEAGE = 32.56

5k Racing is Hard!

2011-06-19T20:14:00.001-07:00

Yes it is! I feel that racing a 5k is harder than running a marathon! It's more intense, it requires more speed and there's no room for error. Go out too fast and your run out of gas in the end. You start out too slow, it'll be too late to cover ground. It's very tactical!

6/14 - RVRR 5k Cross Country Summer Series Race #1 - 1.5 mile warm-up with strides, 5k race, 2.6 mile cool down. Total Mileage = 7.2. 5k Splits = 6:15, 6:05, 6:15, 5:18.
Weather: 63/63/78%, NE6, Cloudy.
Weight After Run = 141
Shoes: Saucony Kinvara (red)

6/17 - John A. Philipps Park - Progression Run. Set Garmin to "off" for Auto-Lap. I wanted to run without being a slave to pace per mile. Ran a successful progression run without the sound of the beep at every mile. Ran 6.2 miles in 40:51 (splits = 7:17, 6:44, 6:31, 6:29, 6:24, 6:11, 5:55).
Weather: 68/68/90%, SSW4, Coudy.
Weight After Run = 140.
Shoes: Nike LunarGlide+2 (orange).

TOTAL MILEAGE = 13.4

RVRR Summer Series 5k CC

2011-06-15T10:28:00.000-07:00

Raritan Valley Road Runners 5k Cross Country Summer Series Race #1 - First cross country race since I was a senior in high school! It's a 2-loop race in Buccleuch Park in New Brunswick. It's relatively flat for mostof the course except for a hill that we hit at around the 0.6 mile marker and again at the 2.1 mile marker. The second time around is the most challenging. Overall, it was great to run a fast, cross country race considering it's been almost 30 years since my last cross country race! Won the Master's Division (40-44) and placed 7th out of 125 with a time of 19:30 (6:16 pace).

5k Build Up

2011-06-12T18:43:00.001-07:00

6/07 - Buccleuch Park, New Brunswick - RVRR Guess Your Time Run. Met with the RVRR to run the Summer Series 5k course. We would guess our time without our watches, which we had to take off! I guessed 19:00 with this unknown and more challenging course than the Memorial Day 5k. After a warm-up, I completed the course in 19:15 and came in 3rd closest in estimated our time. Total Mileage with warm-up and cool down = 8.16.
Weather: 82/82/49%; WSW10; PCldy
Weight After Run = 140
Shoes: Saucony Kinvara (red)

6/08 - John A. Phillips Park (JAPP) - Easy 10k run in 45:55 (7:24 pace). Hot and humid! Gotta get used to it!
Weather: In the low-90's with about 60% humidity and sunny.
Weight After Run = 140.
Shoes: Nike LunarGlide+2 (orange)

6/10 - JAPP - Hard Progression Run. Ran 5 miles in 32:10 (6:25 pace). Splits = 6:45, 6:39, 6:26, 6:10, 6:07).
Weather: 70/70/87%; NNW6; PCldy
Weight After Run = 142
Shoes: Saucony Kinvara (red)

6/12 - JAPP - Hard Progression Run. Ran 5.35 miles in 36:47 (6:52 pace). First mile as warm-up in 7:34, then ran a hard 3-mile progression run. Splits = 6:28, 6:22, 5:55. Ran 1.35 miles as a cool down.
Weather: 69/69/81%; SSW2; Cldy.
Weight After Run = 142
Shoes Nike LunarGlide+2 (orange)

Total Mileage = 24.71

Coaching Via Facebook

2011-06-06T16:10:00.001-07:00

Juvy (center) after finishing the See Jane Run Half Marathon
June 5, 2011 - Alameda, CA

The last time I saw Juvy was when we were in the 4th grade. That was a long, long time ago on Guam during the 1975 - 1976 school year. Fast forward three decades and through the magic of Facebook, we reconnected. Earlier this year, Juvy posted on Facebook that she was "talked" into running a half marathon. I reached out to her to wish her the best, but it soon turned out that we kept in touch on a regular basis. I enjoyed coaching her through the good and the bad even though we live on opposite sides of the country. After it all, she completed her first ever race, the See Jane Run Half Marathon in Alameda, CA, in 2:32:08! Now she's looking forward to running another half marathon this fall! Congratulations, Juvy and welcome to the growing running population! You're awesome!

Turn It Up!

2011-06-05T19:26:00.000-07:00

If I want to improve my 5k speed, I need to turn it up! I increased my mileage this week and ran all progression runs. I was going to run Yasso 800's on June 1st, but John A. Phillips Park was closed because they sprayed pesticides! Ugh! I didn't feel comfortable running intervals through the busier streets of Old Bridge!

5/30 - Community Park, North Brunswick, Memorial Day 5k. Time - 19:17, place 7th overall and won my division (Masters 40 - 49). Warm up included a 1.25 miles and a few strides. Cool down was 0.65 mile. Total Mileage = 5.0
Weather:
Run After Weight = About 142
Shoes: Saucony Kinvara (red)

5/31 - John A. Phillips Park (JAPP) - Easy 7-mile run in 51:57 (7:25 pace). It was ward and humid, but I gotta get used to it if I"m want to run sub-19 5K's for the RVRR Summer Series!
Weather: 79/80/58%; ESE6; Sunny.
Run After Weight = 142
Shoes: Nike LunarGlide+2 (orange)

6/01 - Old Bridge Neighborhood - 10k at about a marathon pace. It was more hot and humid even after a brief thunderstorm. Finished in 44:42 (7:12 pace).
Weather: 86/91/61%; WSW14; Cloudy.
Run After Weight = 142
Shoes: Saucony Kinvara (red)

6/03 - JAPP - Moderate Progression Run. Ran 8.70 miles in 1:00:02 (6:54 pace). Splits = 7:10, 7:05, 7:07, 7:00, 7:01, 6:51, 6:44, 6:30, 6:26. Felt better than during the last two runs!
Weather: 74/74/30%; NNW17; Sunny
Weight After Run = 142
Shoes: Nike LunarGlide+2 (orange)

6/05 - JAPP - Moderate-Hard Progression Run. Ran 5 miles in 32:42 (6:32 pace). Splits = 6:57, 6:50, 6:35, 6:22, 5:56. Felt great throughout the run!
Weather: 67/67/66%; SSE6; Mostly Cloudy
Weight After Run = 142
Shoes: Saucony Kinvara (red)

TOTAL MILEAGE = 31.9

Memorial Day 5k

2011-05-31T09:56:00.000-07:00

From Top Left Counterclockwise: Dennis and me before the start,
me finishing 7th with time of 19:17, running with Dennis
just before the finish line, Dennis with his beautiful and supportive family, with my beautiful and supportive wife, Dennis and me after his awesome finish, Dennis celebrating completing his very first race with a time of 32:18!

This may sound crazy, but yesterday's Memorial Day 5k hurt more than when I ran Boston last month! I was huffin' and puffin' towards the end and had nothing left to speed up through the finish line. I guess part of it was not knowing the course because I didn't notice the finish line 'til about 150m around the last bend. That's just a small part though! I did the complete opposite in this race than I do with my progressions runs! My pace per mile got progressively slower. I tried to settle down at the beginning by staying with the eventual 6th place finisher, but since we kept the same pace for most of the race, we had about the same splits per mile. I finished 7th overall, first in the Masters Division (40-49). I have my work cut out for me since I committed myself to running the RVRR X-C Summer Series and want to run sub-19:00!

Not Sure If I'm Ready for the 5k!

2011-05-29T12:11:00.000-07:00

I only ran twice this past week! On Tuesday, I participated in another RVRR track workout that kicked my ass! I felt it the next day in my calves, thighs and little in my back! I didn't run again until Friday and that was a tough run because of the heat. The forecast for the Memorial Day North Brunswick 5k tomorrow is hot and humid by the time it starts at 8:30am (about 78/80%)! I hope to even break 20 minutes!

5/24: Highland Park HS - Track Workout with RVRR. Warm up run of 3.30 miles, then did the RVRR ladder workout (3x200, 2x400, 3x200 with equal recovery). Splits = 0:41, 0:34, 0:32, 1:16, 1:16, 0:36, 0:36, 0:32. Cool down was one mile. I like running 800 repeats better than this workout!
Total Mileage = 7.0 in 1:07:48 (9:41 pace).
Weather - Forgot to log.
Weight After Run = 144
Shoes - Saucony Kinvara (red)

5/27: John A. Phillips Park - Moderate Progression Run. Ran 6.2 miles (splits = 6:59, 6:55, 6:54, 6:48, 6:44, 6:17, 5:55). Felt okay in the beginning, but very good at the end.
Weather - 81/83/57%; SSE9; PCldy.
Weight After Run = 144
Shoes - Saucony Kinvara (red)

New Blog Name

2011-05-28T20:29:00.000-07:00

I decided to change the title of my blog from RunCureSave26point2 to Endless Miles. I initially started this blog when I joined the American Cancer Society's DetermiNation Team focusing on raising money to fight cancer and create more birthdays. It was the first time I raised money for charity and I had an awesome time raising money and making new friends! My wife convinced me to create my initial blog to share my training experience and to provide fundraising updates. I didn't think that I would be able to keep up with a blog and a separate detailed training log that I regularly keep on Garmin Connect, but I did! So now I decided to continue my training blog with a different, more appropriate name to describe my passion for running.

I've been running since October 1979 when I joined my junior high school cross country team. My first road race was the following month, which was the 3.7 Mile Turkey Trot. I can say that I ran races in every decade since then! That's five decades! I may be older, but I feel like I'm getting stronger and faster. I have the following goals:

Sub-3:00 Marathon
Sub-1:20 Half Marathon
Sub-38:30 10k
Sub-31:00 5-Miles
Sub-18:30 5k

I have a lot of work ahead of me!

Always a Runner...

Getting Ready for My 1st 5K Race in Almost Six Years!

2011-05-23T20:32:00.001-07:00

I'm running my first 5K race on May 30th, which is the North Brunswick Memorial Day 5K. This is the first or four 5K races of The Brunswick Cup. In this series, they total the three fastest times to determine the overall winners. The last 5K race I ran was on July 30, 2005. It was the NY Mets Run to Home Plate at Shea Stadium and I finished it in 21:24 (6:54 pace). My fastest 5K race was on July 22, 2004, which was the Nike Run Hit Wonder in Central Park. I finished that race in 20:57. These are the only 5K races I ran since I started competing again in 2003! I should easily break the 20:00 barrier (maybe even 19:30) as I had very good runs during my Marathon Recovery Month and here is my first week of training after that month:

5/17: First track workout since I was in high school on Guam! Ran with the RVRR at the Highland Park High School track. Ran a 2-mile warm-up followed with 8x800m repeats with 400m recovery. Splits = 2:56, 3:04, 3:05, 2:56, 2:54, 2:55, 2:49, 2:49. Total Mileage = 8 miles.
Weather: 62/62/84%; ENE13; Cloudy.
Weight After Run = 142
Shoes: Saucony Kinvara (red)

5/18: Highland Park RVRR Club Run. Ran 4.38 with Dennis in 49:57 (11:24 pace) as he prepares for his first 5K race (North Brunswich Memorial Day 5K).
Weather: 65/65/81%; ENE12; Cloudy.
Weight After Run = 142
Shoes; Nike LunarGlide+2 (orange)

5/20: Marlboro Retro Fitness. Treadmill 6's and 7's. Started with 5-minute warm-up at 10:00 pace. Increased incline to 6% at MP (7:13 pace) for 90 seconds, followed with 0% incline at 10:00 pace for 60 seconds. Increased incline to 7% at MP (7:13 pace) for 60 seconds, followed with 0% incline at 10:00 pace. Completed six reps followed with a progressive 2-mile run (6:37, 5:51), then a 5-minute cool down. Total mileage = 7.25 miles (8:14 pace)
Weight After Run = 141
Shoes: Saucony Kinvara (red)

TOTAL MILEAGE = 19.63

Marathon Recovery Month

2011-05-15T16:22:00.000-07:00

Marathon Recovery Month - I felt really good in the following days after the Boston Marathon that I had to force myself not to run! It hard to do, but I figured my body deserved the days off from running. I did a lot more eating and even gained most of the 10 pounds I lost during my marathon training! I'm slowly getting back to some serious workouts because I want to start competing in a few 5k races during the summer. I might start it off with the North Brunswick 5k on Memorial Day. I plan to run each one under 19 minutes.

4/22 - 5-Mile Progression Run in 34:07 (6:48 pace) at John A. Phillips Park (JAPP). Splits = 7:08. 7:04, 7:02, 6:51, 5:57. Nike LunarGlide +2 (orange).
4/27 - 5k Run with Dennis in 36:01 (11:37 pace) at Highland Park. We ran with the Raritan Valley Road Runners and it was Dennis's fastest 5k to date! Nike LunarGlide+2 (orange).
4/30 - 10k Progression Run in 41:54 (6:45 pace) at JAPP. Splits = 7:13, 7:13, 7:09, 6:45, 6:21, 6:02, 5:37). Nike LunarGlide+2 (orange).
5/03 - Hard Progression Run with 1-mile warm-up and 1 mile cool down at JAPP. Ran with my wife for the first mile and she used her new Saucony Kinvara! Progression Splits = 6:31, 6:16, 6:07, 5:49. Saucony Kinvara (red).
5/04 - 5k Run with Dennis in 33:15 (10:44 pace) at Highland Park. It's his fastest 5k to date! Nike LunarGlide+2 (orange).
5/06 - 8-Mile Abbreviated Newton Hills Simulation Hills at Marlboro Retro Fitness in 58:05 (7:14 pace).
5/10 - 5-Mile Hard Progression Run at JAPP. Splits = 6:44, 6:40, 6:27, 6:23, 6:04. Saucony Kinvara (red).
5/11 - 4.2-Mile Run with Dennis at Highland Park. It's his fastest 5k to date with progressively faster miles unlike the first two times. Ran an additional 1.1 miles after the 5k. Nike LunarGlide+2 (orange).
5/13 - 9-Mile Hard Progression Run at JAPP. Splits = 6:55, 6:53, 6:45, 6:44, 6:36, 6:28, 6:21, 5:53. Saucony Kinvara (red).

TOTAL MILEAGE = 49.60.

The Need for Speed!

2011-05-02T12:27:00.001-07:00

I got hooked on the marathon distance in 2007 when I ran the New York City Marathon and qualified for my first Boston. I figured that since I was older, I would be better running longer distances than running shorter, faster races. However, when I ran the New York City Half Marathon in 1:23:56 and also found myself running the mile under six minutes after running six to nine miles, I thought maybe I can get back into the shorter, faster races. I made the decision to test my mettle and run The Brunswick Cup and The RVRR Summer Series! They both have a series of four 5K races. The main differences between the two are that the Brunswick Cup is four road races stretched through November and The RVRR Summer Series is four cross country races two weeks apart starting June 14th and ending July 26th. It should be interesting, exciting and fun!

Always a Runner...

Raritan Valley Road Runners

2011-04-27T21:39:00.001-07:00

A good friend of mine, Dennis Cedeño, joined the running revolution! He started running about six weeks ago and signed up for his first 5k scheduled for Memorial Day this year. He wants to lose weight and even stopped smoking a couple of weeks before he started running. He's following the "Couch to 5k" Training Program and is progressing well! We spoke during the last couple of weeks about the Raritan Valley Road Runners and decided to join them on their weekly run.

It's been a very, very long time since I ran with a group and it was a lot of fun! We met a bunch of great new running friends who all ran at various levels. Dennis set his PR in the 5k running it in 36:01 (11:37 pace)! Follow him here: Running with RVRR - Dennis's Route! He normally is at 13 minutes per mile! His confidence is high and this run will keep him motivated. I know he'll do very well on Memorial Day!

Always a Runner...

Thank You!

2011-04-23T13:16:00.000-07:00

I want to thank everyone for your support and well wishes during my first ever fundraising marathon! You made my experience one to remember for a very long time! The American Cancer Society’s DetermiNation Endurance Team for the Boston Marathon raised more than $44,000 and there were only 19 on the team! ACS continues to work hard to find better cancer treatments, a world with less cancer and more birthdays. Ultimately, we can find a cure in our lifetime!

Being a member of the DetermiNation Endurance Team gave my training and racing more meaning than just for personal goals. The gels, water and Gatorade I took during training and the race fueled me physically, but what fueled me mentally was running each step in memory of those who lost the battle against cancer, for those who continue to fight it and for those who survived it. I enjoyed my journey all the way to the finish line and beyond! My wife supported and encouraged me day in and day out reminding me of my purpose and why I'm running the Boston Marathon. We look forward to doing it again!

Always a Runner...

My Journey to Boylston Street

2011-04-23T10:44:00.000-07:00

Monday, April 18, 2011, Patriot’s Day. It’s a little known holiday outside of Massachusetts and Maine where they commemorate the anniversary of the Battles of Lexington and Concord, the first battles of the Revolutionary War. The Boston Marathon is held on this day. It’s the oldest marathon in the world, which had its first race in 1897, inspired by the first successful Olympics in 1896 in Athens, Greece. To enter this prestigious race requires a qualifying time in a previous marathon or raising money for a recognized charitable organization, which is limited to about 2,500 runners a year.

This was my 4^th consecutive Boston Marathon and my 12^th overall marathon race since I first ran the marathon on Guam March 6, 1983. I was 17 years old and finished in 3:47:05. I ran it just to say I ran 26.2 miles never thinking I would love training and racing the distance later on in life! As the saying goes, “never say never”! Grete Waitz was the same way. She was invited to run the New York City Marathon in 1978 as a “rabbit” or pace setter. She said this during an interview, “I was hurting. I was mad. I was angry. I told Jack (her husband), ‘never again’”. When she crossed the finish line, she took her shoes off and threw them at her husband because he convinced her to run it! However, she crossed the finish line in first place with a new world record! She went on to win that same marathon eight more times!

This year’s Boston Marathon is my best marathon race I have ever raced in! I first ran it in 2008 with a time of 3:13:15. In 2009, I ran a 3:22:48 (injured my right hamstring twice during training) and in 2010 I ran a great race with an even split in 3:13:31. For this year’s Boston, I changed my training program and included more specific hill training on the treadmill. That’s right, the treadmill! Where I live, it’s flat and I have to drive about 25 minutes to Holmdel Park, which has awesome hilly trails to train on. I was attracted to Ryan Hall’s Newton Hill Simulation runs he does on the treadmill, which he shared on his Facebook page. It also was my long run for the week. So essentially, I was putting in three workouts in one: 16+ miles at or faster than goal marathon pace with hills (distance, speed and hills).

The Newton Hills Simulation workout consists of running eight miles progressively faster, and then you get into the Newton Hills Simulation Run. Ryan gave specific inclines and distances for each uphill and between each uphill, the incline was 1%. All inclines were run at or faster than marathon pace. The first time I tried this, it kicked my ass! I tried it again the following week and slowly got stronger and stronger, running the inclines about 10 seconds faster than marathon pace. I couldn’t run the flats at 1%, so I dropped it to 0% and ran them between 6:58 to 6:39 per mile.

I started training for Boston on October 31, 2010. In 24 weeks, I logged in 675.50 miles in 82 hours 26 minutes 58 seconds, lost 10 pounds and lost almost two inch off my waist. The longest I’ve run was 20.10 miles on a treadmill and 16 miles outdoors. It was the opposite last year when I was logging 23-mile runs at Holmdel Park and 16-milers on the treadmill.

In the days before Boston and even when I left with the DetermiNation team to go to the start of the marathon in Hopkinton, my wife reminded me about the importance of pacing. She knows I get excited in the beginning and start out too fast! This is especially true because the start is all downhill! I had time to think of the strategy during the ride to Hopkinton. This year was different as I rode out with the DetermiNation Team, most in the 15-passenger American Cancer Society van and three of us in Katy Meagher’s car. Katy is one of the community executives of ACS and she did an outstanding job coordinating everything for us! We first met Park Plaza, and then once everyone was there, we drove out to Hopkinton “where it all starts”. We arrived at a runner’s drop off point in a large parking lot that had a building with EMC2 on it. I didn’t ask what office it was because we were all talking about previous marathon experiences with each other. It was a very different feel than being at the Athlete’s Village, which was still over a mile away. Yellow school buses came in and out picking up runners to drop them off at the Athlete’s Village. Katy had water, Gatorade and bagels, but we also had our own “fuel”. The port-a-potties had easy access with little or no lines! This was a huge difference from being at the Athlete’s Village.

At around 8:30am, I decided to leave for the Athlete’s Village to meet my friend, Jim Walker. Chelsea Anderson and a few others decided to come along. We rode the bus with other runners and were dropped off less than half a mile from the starting corrals and even further from the Athlete’s Village! I had no time to meet Jim there, so I decided to stay near the start corrals. The announcement blared through the speakers as the women’s race began. It was now 9:30am. I entered my corral based on my running bib number. The volunteers were great as they really controlled who entered a particular corral. The crowds began to grow. The National Anthem played, but this year, no flyover by US Air Force fighter jets. I met a runner named Alex, originally from California, and we had some small talk. We shared our goals with mine to break 3:13 and his was to average 6:55 per mile, but more so to finish his first Boston. We looked at each other’s numbers in the hopes that we might see each other at the finish line! Here we stood in Hopkinton on Route 35 facing east getting ready for our personal journey to Boston.

A few minutes before the start, I set my Garmin and drank an 8-ounce bottle of chocolate Ensure Plus to top off my carbs, sodium, potassium and protein levels. The announcement blared again preparing us for the start of the 115^th Boston Marathon! The gun went off, but with the crowds ahead of us we walked towards the starting line. It took us about four minutes to cross the starting line and off went! The main bleachers were to the right of us and were filled with well wishers. The sudden downhill was very noticeable and everyone in excitement tends to run too fast. Believe me, I’ve done that before! The elevation drops 130 feet in the first mile, which is the steepest drop on the course.

I was patient. In fact, I was very patient during the first 16 miles before the Newton Hills. I wore my Saucony Kinvara shoes and during my training runs, they tend to make me run faster! I don’t know what it is about these shoes. Needless to say, I had to really resist going out too fast even though I felt good! During the first 16 miles, I passed runners, but many more passed me. I was tempted to push the pace a bit because I was feeling real good, but I stuck to the race plan as I heard my wife’s voice in my head!

I reach Ashland, the first 5k, in 23:01 compared to 22:47 last year. I cruised along and enjoyed the run listening to the cheering crowds on both side of the street. The road is a two-lane street so it’s narrow. The wave starts are great and as the miles went on, the running crowd thins as well as the cheering crowds in some area. Now in Framingham, the 10k point, I clock in at 45:29 compared to 45:47. Still a good, steady pace as I remember last year I took it easy in the beginning. At around the eight mile mark, there’s always a sign near someone’s house that reads, “Short cut” with an arrow pointing right. It’s a funny sign, but no one in their right mind in the Boston Marathon or any marathon will ever take a short cut! Neighborhoods lined the sides of the street with people cheering us on. They give out water, oranges and bananas. Some even try to give out beer! The smells of BBQ grills fill certain areas. The official volunteers were great at passing out water and Gatorade.

I get to Natick and hit the 15k point in 1:07:13 compared to 1:07:45. I cruise along with the other runners until we reach Wellesley and the 20k point, which I cross in 1:30:25 compared to 1:31:48. Soon we could hear the faint cheers and screams coming from Wellesley College get louder and louder! Wellesley College is where a lot of runners get a boost of energy. Well, maybe for the male runners! Wellesley College is an all-women’s college and hundreds of them line the right side of the course. Their screams and cheers are heard well before you can see them. It’s known as the “Wellesley Scream Tunnel, but I’ve heard it’s also called, “Tunnel of Love” because a lot of them want kisses and/or give kisses! They hold up signs, stick their hands out, pucker up, and wave frantically to get someone to kiss them. I drifted well to the left to avoid the slowing down of male runners to give or get kisses and to take pictures! My friend, Jim Walker, told me later that he saw a girl holding up a sign, which read, “Kiss Me! I’m from Guam”! My time at the half marathon point was 1:35:18, compared to 1:36:46 last year. I felt comfortable and didn’t think I was going faster than last year. At this pace, I could easily break 3:13:15, with a projected time of 3:10:36. I got excited, but needed to focus on the race. We veer to the left onto Route 16 toward the 25k market still in Wellesley.

I thought a lot of the more important reason of why I’m running. I’m running for those who lost their battle to cancer, for those who continue to fight it every day and for those who won their fight against cancer. As I ran, I fought against the clock, the wind, the heat, the cold, other runners, the hills. Cancer patients fight for their lives.

I alternated drinking water and Gatorade at each station, as well as taking GU and Accel Gel (with protein) when I drank water. I hit the 25k point in 1:52:45 compared to 1:54:42. I have no idea that I’m running faster than I did last year. I didn’t want to write last year’s splits on my arm because I felt it could distract and affect my racing strategy. Miles 15 and 16 are mostly downhill so I pressed the pace just a bit covering this mile in 7:00. When the Newton Hills arrived, I attacked each one with relative ease! I even pushed the pace harder as I began passing runners who seemed to be struggling and breathing hard. The four Newton Hills aren’t particularly steep, but they come at a point of the race where it’s difficult, both physically and mentally. We turned right off of Route 16 onto Commonwealth Avenue (Route 30). The Ryan Hall Newton Hill Simulation runs I trained in using the treadmill really helped! I reached the 30k point in 2:15:21 compared to 2:18:14 with Heartbreak Hill ahead! From Miles 18 to 20, the terrain is relatively flat and I pressed the pace a bit, but settled in at 7:12 and 7:17 for Miles 19 and 20.

The infamous Heartbreak Hill is the last of the four hills. It's not a hard hill, but its position between miles 20 and 21 makes it the most challenging rising about 80 feet in that same distance. Like last year, Heartbreak Hill didn’t break me, but it broke others that I passed runners up this hill. I pushed the pace up the hill remembering my treadmill training. For the first time, my breathing got a little shorter and a little harder as I took in more oxygen. As always, my eyes look down, but my head is slightly up. I don’t like looking forward when going up hills. With eyes down, I can concentrate more on tackling the hill.

Spectators wrote words of encouragement on the road to cheers on. It reminded me of how they do they same on the course of Tour de France race when I used to watch it on TV. That really gets you going when you read what they wrote and hear the cheers at the same time! There were runners stopping to stretch or walk off their cramps, but I kept pressing up the hill. I passed a drawing of a heart with a jagged split down the middle that put a smile on my face. I saw another one and this time I stomped on it! When I trained the Newton Hills Simulation runs, I always told myself, “Kill Heartbreak Hill or it’ll kill you!” That’s exactly what was going through my head! I can also hear my wife cheering me on telling me, “Go, Patrick, Go!” The cheering crowds include students from Boston College. I’m sure it’s the alcohol they were consuming that fueled their frenzied cheers! I saw some of them trying to pass beers out to runners! You can even smell beer in the air!

I arrived at the 35k point in 2:37:37 compared to 2:41:12. Wow! That means I really killed the hills this year, especially Heartbreak Hill! I ran up this infamous hill in 7:15 compared to 7:40 last year! After conquering Heartbreak Hill, I pressed the pace even harder as each mile went by taking advantage of the down hills. There were a few slight inclines, but nothing major. We turned left onto Beacon Street with just over 3.5 miles to go! Here, there are tall apartments on the right with larger crowds below. There are some on the left side, but not as much because there is a track for the trolleys. I also realize that I have a chance to break 3:10 in Boston! I couldn’t believe it! I would be happy just to break 3:13:15 by even a few seconds to set a personal course record, but break 3:10? In Boston? I had to get that out of my head and focus.

Throughout the race, I kept thinking of cancer victims, cancer fighters and cancer survivors. I even thought of the people of Japan. I prayed to God and to my wife’s mother for strength and endurance. I drew energy from the cheering crowds as I surged past many runners, many of whom I’m sure passed me at the beginning of the race.

The first thoughts of worry crept in my mind just as I passed Mile Marker 23. I remembered I ran a 6:33 for mile 22 and a 6:44 for mile 23. Did I start my surge to early? Will I cramp up suddenly? What if I hit a seam in the road and twist my ankle? I shook those thoughts off as I heard my wife’s voice again telling me at this point I should go for it. I also reminded myself of why I’m running and for those who made generous donations to help fight cancer. “Don’t let them down!” So I ran surges here and there, slowing down a little, and then surging again. Still, I was passing a bunch of runners. I saw some just stop. I saw some bent over with their hands on their knees. I saw some on the ground stretching out a cramp. I saw others walking it off. I re-focused at my task at hand. I told myself, “Keep pressing the pace, keep passing as many runners as I can”!

At Mile Marker 24, I pressed the lap button on my watch and it read 6:46. I felt strong and real good, no cramping, no aches, and no pain. I continued to press the pace as hard as I could. A couple of overpasses slowed me down a little. Then I saw the Citgo sign up ahead, which signifies about a mile to the finish. It’s a large sign, so I still had about two miles to the finish line! The Citgo sign slowly got larger and larger as I got closer and closer! I kept looking ahead for Mile Marker 25. The cheers were getting louder and louder. I continued to wave my hands and arms up and down from my sides soliciting even louder cheers! I felt so good! I even pointed to my chest because I wore the American Cancer Society DetermiNation Team singlet!

Then I see Mile Marker 25 coming up just beyond the 40k point, which I hit at 2:58:45. I covered the 25^th mile in 6:57, a bit slower than the previous mile, but still not bad. I knew at this point that for sure I was going to break 3:10! I wanted to ensure that I was going to do it. We turned onto Hereford Street and still I was waving my arms up and down to get the crowd to help me through the last tiny hill before turning left onto Boylston Street. It was loud! The cheering crowds on both sides of the street to included those sticking their bodies out apartment and office windows to cheer us on!

Once we turned left onto Boylston Street, I pushed again. The finish line is within sight less than half a mile. I pour it on! I see the official photographers clicking away on the right side and large crowds behind them. The feeling is amazing and incredible, more so when feeling no aches, pains or soreness anywhere! I try to soak it all it remembering the sights and sounds running hard down Boylston as people from around the world cheer you on. They saw the elite runners cross the finish line just over an hour ago and still they stayed to cheer us on! It’s awesome to know that many of them will cheer on for a couple more hours!

I see the official clock, which is about four minutes faster than when I started. It read 3:11! I knew then I crushed my personal course record as well as my faster marathon time! I had my arms in the air, pointing to God, and thanked him by making the sign of the cross three times! I looked at my watch and it read 3:07:46! I knew it was unofficial, but I knew I broke 3:10 for sure! I yelled out, “Yes! Yes! Thank you! Thank you!” I remember telling my wife that if I ever break 3:10 in Boston, I’ll kiss the ground at the finish line. I was going to but saw a lot of spit and even saw what looked like vomit! So, I decided to be safe and just kept letting out shouts of joy! People were even looking at me, but so what!

We kept walking away from the finish line. I looked back and couldn’t believe that I broke 3:10 in Boston! I was in shock! I could just hear my wife looking at her cell phone as she received the Athlete Alert via text messaging. She probably couldn’t believe it either! The volunteers were awesome as always! They gave out water and Gatorade 3. I started to slowly drink it in, especially the Gatorade 3, which has 16 grams of protein per bottle! Other volunteers wrapped us in heat shields, and then they presented us with our coveted finisher’s medal! The official photographers were also there and I probably had each of them take a picture or two of me!

My mile splits for the last five miles were all sub-7, which I’ve never done. In the excitement of running down Boylston Street, I forgot to press the lap button on my watch for the 26th mile, which reads 8:00 for 1.24 miles in my Garmin. That equates to a 6:27 per mile pace for the last mile! I ran a negative split, which means running the second half faster than the first half. This is the best way to run any race. I ran the first half in 1:35:18 and ran the second half in 1:32:28. I demolished my personal course record by 5 minutes 29 seconds and killed my overall personal marathon record by 3 minutes 37 seconds! I’m so happy to break 3:10 on this historic and prestigious course!

The weather wasn't a factor as it warmed up and the tailwind helped in some areas. The weather was 50/50/41%; WSW17; Partly Cloudy at the start and 58/55/32%; WSW17; Partly Cloudy at the finish. My weight before the race was 140. I wore my Saucony Kinvara (red) and felt strong through every mile! I love these shoes!

I walked towards Park Plaza where the ACS DetermiNation Team was to meet after the race. It wasn’t too far. I still felt so good and also in shock with my performance! I got to Park Plaza and was greeted and congratulated by Katy and the first teammate to cross the finish line, Charlie Johnston. He ran it in 2:54! I called my wife and one of the first things she asked was, “Is it true?” Yes! It’s true! She finally got to Park Plaza and joined in the celebration as other DetermiNation teammates arrived. I ran hard and started to feel it about an hour or so after I ran. I didn’t have an appetite, which is the usual feeling I have, but I felt “off”. I tried to eat, but couldn’t. It wasn’t until about two hours later that I was able to eat some pasta with meat sauce that they served. On our way to the parking garage, we saw this neat restaurant called, “Finale”. How appropriate! We had a delicious warm apple pie crisp with a cappuccino. About five hours later, I was back to normal and ate spaghetti and udon with chicken!

I trained and ran this race with a deeper meaning with purpose. Yes, I had personal goals, but those were not a priority. If I didn’t meet my personal goals, I would’ve found comfort knowing that I helped raise money for a very necessary cause. Every step I ran, every mile I completed, all the hours I put into training for Boston was dedicated to those who lost the battle to cancer, for those who still fight it and for those who survived it. I may sound repetitive, but it’s true. Every time I received a donation or read about someone who lost their battle to cancer or those who were newly diagnosed with cancer, motivated me to run even when I didn’t feel like running. God blessed me with the ability to run and for over 30 years, I ran for myself. God tugged at my heart for several months last year before I decided to run to raise money for a charitable organization. Not only did I run to help find better cancer treatments and hopefully in our lifetime, a cure, but I also ran for the victims and survivors of the devastating earthquake in Japan last month. My wife and I made a donation to the Hope for Japan foundation and were given wristbands in their memory. I wore the red one during the race. I find that running for a deeper purpose such as raising money for charity or in memory of someone or for the Glory of God is much more meaningful and fulfilling than for personal reasons and goals.

Always a Runner...

Boston Marathon Splits

2011-04-23T10:40:00.000-07:00

Follow me on My Boston Marathon Course!

Here are my Boston Marathon Splits:

Distance	Time	Pace
5k	0:23:01	07:24.50
10k	0:45:29	07:19.18
15k	1:07:51	07:16.77
20k	1:30:25	07:16.53
Half	1:35:18	07:16.17
25k	1:52:45	07:15.48
30k	2:15:21	07:15.64
35k	2:37:37	07:14.84
40k	2:58:45	07:11.50
Marathon	3:07:46	07:09.69

Official Results: 3:07:46 (Pace 7:10)

Overall Place: 2548 out of 24388

Gender Place: 2352 out of 14057

Division Place: 405 out of 4186

Grete Waitz

2011-04-19T13:05:00.000-07:00

Grete Waitz, the great Norwegian Runner Superstar
October 1, 1953 - April 19, 2011

My wife and I had the wonderful opportunity to briefly meet one of the best know elite runners the world has known. We met Grete Waitz at the New York City Marathon Expo on November 2, 2007. She was always smiling and greeting fans while she signed autographs and posed for the cameras. Grete won the New York Marathon an amazing nine times, setting the world record in that distance three years in a row! She went on to set the world record four times (three in NYC and one in London). She is also an Olympic Silver Medalist (1984 Los Angeles Olympics), winner of the 1983 World Marathon Championships and was inducted in the National Distance Running Hall of Fame in 2000.

She is one of the elite runners that I followed in the news as a young runner growing up on Guam. She's an inspiration for a lot of runners around the world and I know she'll continue to influence others even when she's no long with us.

Always a Runner...

Marathon Weekend

2011-04-19T13:04:00.000-07:00

My wife and I drove to New Hampshire on Saturday and stayed with our cousins. It was great spending time with family before the race. We drove down to Boston the next morning to attend the American Cancer Society's DetermiNation Endurance Team Brunch at Tommy Doyle Irish Pub in Cambridge. We had the opportunity to meet the team and find that we raised more than $42,000 to help find better cancer treatments and hoepfully in our lifetime, a cure. We met Chelsea Anderson and her father, Dean. It so happened that we bumped into them more often than any others on the team. Maybe it's because they sat across from us, maybe God had something to do with it or both! We also met teammates like Katy Meagher, Charlie Johnston, Matt West, Jill Hinrichs Clarke, Noel Wells, and Kim Chambers just to name a few. We also had the pleasure of meeting the marathon training mentor, Geoff Smith, who won the Boston Marathon twice (1984 and 1985).

We then drove to Hynes Convention Center to pick up my race number and marathon goody bag as well as a goody bag from the DetermiNation booth. We roamed around the huge expo as we sample some of the energy bars and drinks. I limited myself and only tried the ones I knew won't affect me come race day.

Our highlight of the expo was meeting Rick and Dick Hoyt! We bought their inspiring book and Dick Hoyt autographed it for us! We also took picutres with them! How cool was that!

We also met Josh Cox, U.S. 50k American Record Holder. He runs along Ryan Hall during their training and in one of the runners who inspire me to continue running.

We strolled the mall near the expo and had a late lunch at Cheesecake Factory. I had the spaghetti with meat sauce and my wife had the seared ahi tuna salad. Then we drove to our friend's apartment who was kind enough to let us stay for the night while he was on vacation. What an awesome place to relax before the marathon and to recover afterwards!

Before we went to sleep, I ate udon and drank another bottle of Ensure Plus. I think I was all "carbo-ed out" by then!

Always a Runner...

Week 24 - Week of April 11th

2011-04-19T12:33:00.000-07:00

Final week before the Boston Marathon! Reduced mileage, but kept the intensity up. I feel really good about this race, but of course, I can't control the weather!

April 12 - Easy 6/Tempo 8 at John A. Phillips Park. Ran the first six miles easy (splits = 7:30, 7:26, 7:34, 7:24, 7:18, 7:12), then the last eight as a tempo run (splits = 7:01, 6:56, 7:00, 6:54, 6:43, 6:27). Felt good throughout. Total Miles = 14 in 1:39:40 (7:06 p/mi).
Weather - 64/64/63%; NNW9; Cloudy.
Weight After Run = 139.
Shoes - Nike LunarGlide+2 (orange).

April 13 - Marloboro Retro Fitness: 6's and 7's. Ran one mile for warm-up, followed with 5 x 6's and 7's (6% for 90 seconds, 0% for 60 seconds, 7% for 60 seconds, 0% for 120 seconds. Inclines were at marathon pace (7:13 p/mi) and recovery was at 10:00 p/mi). Ran one mile cood down, the two mile tempo run. Felt strong and felt I could do another five sets! Total Miles = 8.30 in 1:10:00 (8:25 p/mi).
Weather - Indoors.
Weight After Run = 138.
Shoes - Sacony Kinvara (red).

April 15 - John A. Phillips Park: Easy 5-miler in 36:13 (7:14 p/mi). Everytime I want to run an easy run using my Saucony Kinvara, I end up running at marathon pace! Looks like I'll use these shoes for Boston!
Weather - 49/43/56%; ESE14; Mostly Cloudy.
Weight After Run = 139.
Shoes - Saucony Kinvara (red).

TOTAL MILEAGE WEEK 24 = 27.30

Training Progression Comparison

2011-04-15T10:43:00.000-07:00

My goal was to exceed 200 miles for March 2011 with quality workouts and adding a fourth or even fifth training day. I didn't make that goal because of a few factors:

1. I didn't add a fourth or fifth training day.
2. I had a taper week before the NYC Half Marathon.
3. Running my butt off during the NYC Half Marathon resulted in a sore left lateral plantar fascia, which lead to not running for four days after the race. I don't call it an injury because I was able to walk okay. It was sore when I tried to run in the house. I decided to completely rest.

That's okay because I broke 1:25 in the NYC Half Marathon, which is the fastest half marathon I completed since I ran a 1:20:12 on Guam on February 27, 1983!

This is the breakdown comparing this year's Boston training program to last year's:

November 2009 - 51.15 miles (longest run: 26.2 miles-NYC Marathon on 11/01).
November 2010 - 76.56 miles (longest run: 13.10 miles on 11/22).

December 2009 - 12.26 miles (longest run: 5.0 miles on 12/03 and 12/07).
December 2010 - 123.74 miles (longest run: 17.11 miles on 1/26).

January 2010 - 81.91 miles (longest run: 15.0 miles on 1/27).
January 2011 - 124.93 miles (longest run: 18.06 miles on 1/26).

February 2010 - 105.14 miles (longest run: 18.00 miles on 2/24).
February 2011 - 113.17 miles (longest run: 18.33 miles on 2/15).

March 2010 - 158.52 miles (longest run: 23.0 miles on 3/31).
March 2011 - 152.78 miles (longest run: 20.10 on 3/30).

Always a Runner...

Week 23 - Week of April 4th

2011-04-10T21:49:00.001-07:00

Began my tapering for Boston by reducing my mileage, but keeping the intensity up.

April 5th - Marlboro Retro Fitness. Long Run with Newton Hills Simulator. Ran 10 miles at 0% before starting Newton Hills Simulator with 3% for 0.7 mile, then 0% for 1 mile. Up 6% for 0.3 mile, then 0% for 1.4 miles. Up 4% for 0.4 mile, then 0% for 0.4 mile, then up 6% for 0.4 mile. Last 1.2 miles at 0% started at 7:03 pace and topped off at 5:00 pace for last 0.1 mile. Felt great, but after the last hill, I had to hold the railings for a few seconds! Total Miles = 16.0 in 1:53:03 (7:02 p/mi).
Weather - Indoors.
Weight After Run = 139.
Shoes - Saucony Kinvara (red).

April 8th - Holmdel Park. Easy run with Vincent Tran. It's 10 days before Boston for me and 9 days before the Unite Half Marathon at Rutgers for him. Had an easy, conversational run through the hilly trails of Holmdel Park. Total Miles = 10.0 in 1:36:25 (9:38 p/mi).
Weather - 44/44/71%; ENE6; Cloudy.
Weight After Run = 140.
Shoes - Nike LunarGlide+2 (orange).

April 10th - John A. Phillips Park - Hard Progression Run. Ran an 8-miler (splits - 6:38, 6:37, 6:32, 6:30, 6:26, 6:26, 6:23, 5:47). Total Time = 51:24 (6:25 p/mi). Felt great through each mile!
Weather - 54/54/63%; SSE9; Mostly Cloudy.
Weight After Run = 138.
Shoes - Saucony Kinvara (red).

TOTAL MILES WEEK 23 = 34.0

Breaking 3:10:00

2011-04-03T20:19:00.001-07:00

There was a time when my goal is to one day break 3:10:59. Why? It’s the time the youngest age group (18 – 34) needs in order to qualify for Boston. I’m in the 3^rd age group (40 – 44) needing a 3:20: 59 or better and currently qualify in the 2^nd age group (35 – 39) needing a 3:15:59 or better. A couple of months ago, the Boston Athletic Associate, in response to the Boston Marathon registration period closing in just over eight hours, tightened the qualifying standards. They took off five minutes in each age group, took the 59 second grace period and will institute a “rolling admission” for 2013. The rolling admission is like a wave start for big marathons. A runner will have to run 20 minutes faster than their qualifying time standard in order to register on the 1^st day, 15 minutes or better in order to register on the 3^rd day, five minutes or better to register on the 5^th day. All others will register on the 8^th day. However, for 2012, the time standards will remain unchanged, but the BAA will institute the rolling admission. For my Chicago Marathon time last year, that puts me in the 3^rd day to register. It could be sold out by then! I’ve been close a couple of times of qualifying in the youngest age group.

I ran my fastest marathon in Philadelphia on November 23, 2008 with a time of 3:11:43 and I tried unsuccessfully to break 3:10:59 since then. I ran Boston in 2009 (3:22:48), New York City in 2009 (3:18:42) and Boston in 2010 (3:13:31). I had another shot in Chicago on October 10, 2010. My training was great and I even thought that the stars were aligned to break 3:10:59. Why? The date. It was 10.10.10. Three 10’s or 3:10 was meant to happen.

The temperature at the start of the Chicago Marathon was 67 degrees! I did my best during the first 18 miles where buildings blocked much of the sun’s rays. But towards the end in the south side of Chicago, there were few buildings to provide shade as the temps rose to almost 80! I was on track to finish in 3:08, but the heat got the best of me and I struggled in the last three miles and crossed the finish line in 3:11:58, less than a minute short of my goal.

With that unsuccessful attempt, I accepted the fact that it would be some time before I can break 3:10:59 as that was before the new Boston qualifying times. Now it’s 3:10:00. After Chicago, I looked forward to Boston, but even that would be a daunting task to break 3:10:00. After all, it’s Boston. Even though it’s generally downhill for the first 16 miles, it’s the Newton Hills that would more than likely prevent me from breaking 3:10:59. Besides, my fastest time for Boston is 3:15:13, which was in 2008, but I sometimes jokingly tell my wife that if I ever break 3:10 in Boston, I’ll retire! So I look more into the future for the fall marathon, which is the Niagara Falls International Marathon. It’s relatively flat and is the best chance for me to break 3:10:00.

So essentially, runners need more than just a “BQ” (Boston Qualifier). We need to add D1, D3, D5 or AO after BQ. D1 is for Day 1 and so on. AO is for “All Others”. Of course, I just made that up, but I think it’ll catch on to something more than just BQ. Now my goal is BQD1!

Always a Runner...

Week 22 - Week of March 28th

2011-04-03T19:04:00.001-07:00

Great week of training! It's taper time for Boston after this week!

March 29th - John A. Phillips Park: Easy 4-mile run in 30:18 (7:34 pace).
Weather - 35/25/45%; WNW9; Sunny.
Weight After Run = 142.
Shoes - Nike LunarGlide+2 (orange).

March 30th - Marlboro Retro Fitness. Long Run with Newton Hills Simulator. Ran 3 miles in 21:50, then ran 8.27 miles in 1st hour. During 2nd hour, ran 8.83 miles with Newton Simulator Hills. Began Newton Simulator Hills beginning at mile 13 at 3% for 0.7 mile, then 0% for 1 mile. Up 6% for 0.3 mile, then 0% for 1.4 miles. Up 4% for 0.4 mile, then 0% for 0.4 mile, then up 6% for 0.4 mile. Last 1.2 miles at 0% started at 7:03 pace and topped off at 5:00 pace for last 0.1 mile. Felt great, but after the last hill, I had to hold the railings for a few seconds! This time this workout kicked my ass because I ran longer before going into the hills. Total Miles = 20.10 in 2:21:50 (7:02 p/mi)

April 1st - John A. Phillips Park: Easy 4/Hard Progression 4. Easy 4 miles (splits = 7:26, 7:23, 7:26, 7:18). Hard Progression 4 miles (splits = 7:15, 7:07, 6:38, 5:58). Total = 8 miles in 56:35 (7:04 pace).
Weather - 42/34/74%; WNW15; Cloudy.
Weight After Run = 140.
Shoes - Nike LunarGlide+2 (orange).

April 3rd - John A. Phillips Park: Steady 5/Hard Progression 5. Steady 5 miles (splits = 7:05, 7:03, 7:02, 7:03, 7:00). Hard Progression 5 miles (splits = 6:53, 6:50, 6:40, 6:26, 5:59). Felt great! Total 10 miles in 1:08:07 (6:48 p/mi).
Weather - 53/53/31%; WNW12; Mostly Cloudy.
Weight After Run = 140.
Shoes - Saucony Kinvara.

TOTAL MILEAGE WEEK 22 = 42.11

Week 21 - Week of March 21

2011-03-28T17:00:00.001-07:00

Recovery Week. I really pushed myself during the NYC Half Marathon. My calves were sore for a few days, but even worse, my lateral plantar fascia of my left foot was very sore. I was a little painful to walk on so I decided to take four days off from running. I applied a Salonpas patch each night on it to relieve the pain. I ran for the first time on March 25th.

March 25th - John A. Phillips Park. Ran an easy 10k. I hurt all over and felt like crap! My calves and hips were sore and I was beginning to think that maybe the NYC Half was too close a tune-up race to Boston. My lateral plantar fascia hurt during the first couple of miles, but decided to push through. The pain eventually subsided. I just kept telling myself that I'll get through this, but negative thoughts still crept in my head!
Total Miles = 6.20 in 45:52 (7:23 p/mi).
Weather - 29/21/44%; WNW9; Sunny.
Weight After Run = 142.
Shoes - Nike LunarGlide+2 (orange)

March 27th - John A. Phillips Park: Felt much, much better! Ran 1st 5 miles at about a 7:09 pace, then ran a 5-mile progression run with the last mile of 6:05. General soreness is virtually gone and my lateral plantar fascia pain is gone! My confidence is up and feel I'm back to do some great training before Boston!
Total Miles = 10 in 1:09:05 (6:54 p/mi).
Weather - 43/36/28%, WNW14, Sunny.
Weight After Run = 142.
Shoes - Saucony Kinvara.

TOTAL MILES WEEK 21 = 16.20

1:23:56

2011-03-20T19:39:00.001-07:00

My wife took the two top pictures from a covered pedestrian overpass overlooking the finish line
on West Side Highway near Battery Park. She's more than deserving of the medal
because she supports my running and gives great advice and encouragement!
The picture on the bottom left is when we celebrated at Max Brenner's in
Union Square. It's the Brenner Burger with cheese and extra crispy criss cut fries
with spicy mayo!

New York City Half Marathon! I ran a great race, felt great from start to finish and ran my fastest half marathon since 1983! That year, I ran the Guam Hafa Marathon on February 27, 1983. I ran it in 1:20:12, placed 7th overall (3rd junior) out of 204 finishers. Twenty-eight years later, I run the same distance in 1:23:56, placed 377 (39th in AG) out of 10,204 finishers. I wore my Saucony Kinvara and I feel that they really were a factor in keep a great pace and form throughout the race. I progressively got faster with each 5k split: 5k (6:31 pace), 10k (6:30 pace), 15k (6:27 pace), 20k (6:25 pace), finish (6:24 pace).

Weather - 37/41%; Sunny.
Weight After Run - About 140.
Shoes - Saucony Kinvara (red).

Week 20 - Week of March 14

2011-03-20T18:56:00.001-07:00

This is the week before the New York City Half Marathon! Put in a Newton Simulator Run on Monday, then took it easy in the runs after that.

March 14th - Marlboro Retro Fitness: In 1st hour ran 8 miles, then in 2nd hour ran 8.64 miles with Newton Simulator Hills. Maintained 7:03 p/mi pace (8.5mph) throughout, with a few surges here and there on the flats. Began Newton Simulator Hills beginning at mile 10 at 3% for 0.7 mile, then 0% for 1 mile. Up 6% for 0.3 mile, then 0% for 1.4 miles. Up 4% for 0.4 mile, then 0% for 0.4 mile, then up 6% for 0.4 mile. Last 1.2 miles at 0% started at 7:03 pace and topped off at 6:00 pace for last 0.1 mile. Cooled down with 1.5 miles barefoot at 16:37. Didn't feel as strong as previous simulator runs. Calves were tight, thighs burned and had a sharp pain to the left of my right knee. Total Miles = 18.14 in 2:16:37 (7:30 p/mi).
Weather - Indoors.
Weight After Run = 139.
Shoes - Nike LunarGlide+2 (orange).

March 16th - John A. Phillips Park: Warm up 1st mile, then did 5 strides of 0.10 mi with equal recovery, then a recovery mile. 4th mile with 5 strides of 0.10 mi with equal strides, then a recovery mile. Felt okay, but right knee is still a bit sore. Total Miles - 5.0 in 37:23 (7:28 p/mi).
Weather - 42/38/79%; ENE6; Drizzle.
Weight After Run = 142.
Shoes - Nike LunarGlide+2 (orange).

March 18th - John A, Phillips Park: Easy run before the NYC Half Marathon. Wore Saucony Kinvara and these shoes are incredible! I felt like I was going for an easy run, even slower than last Wednesday. I ended up running 4 miles in an average of 7:10 pace! Also, no knee pain! I'm sure the Nike Air Zoom Skylon (orange) was the cause and I need to retire them! Total Miles = 4.0 in 28:43 (7:10 p/mi).
Weather - 62/62/45%; WSW16; Sunny.
Weight After Run = 142.
Saucony Kinvara (red).

TOTAL MILES WEEK 20 = 40.56

New York City Half Marathon Expo

2011-03-17T17:48:00.000-07:00

In 2006, my number was 10147. In 2007, it was 1040. Now it's 774!
I hope this means I'm getting faster as I get older!

March 17, 2011 - Happy St. Patrick's Day! My wife and I went to the New York City Half Marathon Expo at the Metropolitan Pavilion in Manhattan (near the Flatiron District) to pick up my bib number and goodie bag. It was a very scaled down expo compared to marathon expos, but I think this is the first time the NYC Half had an expo. Bibs and timing devices were picked up at the NYRR Club Headquarters. We just spent about 15 minutes there, then went off to enjoy NYC!

Always a Runner...

Week 19 - Week of March 7

2011-03-13T12:45:00.000-07:00

March 8 - Easy 6-mile run in 37:30 (7:29 p/mi).
Weather - 30/23/48%; NNE6; Sunny.
Weight After Run = 142
Shoes - Nike Air Zoom Skylon (orange).

March 9 - 6's and 7's. 2 mi WU (18:00). 7 mi (60:00) 10 x 6's & 7's. 1st 5 at 6% = 7:24 p/mi, 60 sec CD, 7% = 7:24 p/mi, 120 sec CD. 2nd 5 same, but last 30 sec of each incline at 7:13. last 7% at 7:03 for 30, then 6:39 for 30 sec. Ran 2 mi in 12:26 (6:53, 5:33). 2 mi CD barefoot in 17:12. Minor sharp pain left of right knee cap, but otherwise felt great!
Total Miles = 13.0 in 1:47:38 (8:14 p/mi).
Weather - Indoors.
Weight After Run = 140.
Shoes - Nike Air Zoom Skylon (orange).

March 11 - Easy 8/Tempo 8. Right knee to the left of my knee cap had sharp pain at times yesterday. My guess is it's because of the shoes (Skylon) because might have too many miles logged in that pair. Applied Salonpas yesterday. Better today, but still noticeable. It hurt a little during the first 5-6 miles, then the pain was mostly gone during the rest of the run. First 8 miles were at fairly easy pace, then increased to a tempo run during the last 8.
Total Miles = 16.0 in 1:58:21 (7:23 p/mi).
Weather - 49/45/78%; SSW8; Cloudy.
Weight After Run = 140.
Shoes - Nike LunarGlide+2 (orange).

TOTAL MILES WEEK 19 = 34.0

Week 18 - Week of February 28th

2011-03-06T19:36:00.000-08:00

I exceeded my fundraising goal! Thank you for all your support! I hope to break $1000 before Boston!

It was a great week of training! I increased my mileage as well as the number of days running and I feel great!

February 28 - John A, Phillips Park. 5k Time Trial. Ran my fastest 5k in decades! Yes! Decades! I'm sure I haven't run this fast since high school! Ran 3.1 miles in 18:18. That's a 5:54 average pace! Splits = 5:57, 5:54, 5:52, 5:42! I think I need to do these time trial runs once a week!
Total Miles = 3.10 in 18:18 (5:54 p/mi).
Weather - 58/58/64%; SSW15; Cloudy.
Weight After Run = 140.
Shoes - Saucony Kinvara (red)

March 1 - John A. Phillips Park. Easy 5.25 mile run in 40:43 (7:45 p/mi)
Weather - 31/24/39%; NNW8; Cloudy.
Weight After Run = 142.
Shoes - Nike LunarGlide+2 (orange).

March 2 - Marlboro Retro Fitness. Ran 8.25 miles in first hour, followed with 8.80 miles in second hour. In first hour, varied pace from 7:30 to 7:03. For second hour, maintained pace at 7:03. Began Newton Simulator Hills beginning at mile 10.25 at 3% at 7:03 pace 0.7 mile, then 7:03 to about 6:44 pace for 1 mile. Maintained 7:03 pace up 6% for 0.3 mile, then 7:03 to 6:39 pace for 1.4 miles. Dropped to 7:03 up 4% for 0.4 mile, then 7:03 pace at 1% for 0.4 mile, then up 6% at 7:03 pace for 0.4 mile. Last 1.2 miles at 0% started at 7:03 pace and topped off at 5:00 pace for last 0.1 mile. Cooled down with 1.5 miles barefoot at 12:23. Didn't feel as strong as previous simulator runs. Calves were tight, thighs burned and had a sharp pain to the left of my right knee.
Total Miles = 18.55 in 2:12:23 (7:07 p/mi).
Weather - Indoors.
Weight After Run = 139.
Shoes - Nike Air Zoom Skylon (orange).

March 4 - John A. Phillips Park. Marathon Pace/Tempo Run (10 miles). Ran first 4 miles at goal marathon pace (splits = 7:14, 7:13, 7:11, 7:13), then ran last 6 miles as a progression run (splits = 7:07, 7:05, 6:52, 6:32, 6:16, 5:56). Felt great throughout!
Total Miles = 10 in 1:08:50 (6:52 p/mi)
Weather - 29/19/46%; ESE5; Mostly Cloudy.
Weight After Run = 140.
Shoes - Saucony Kinvara (red).

March 5 - John A. Phillips Park. Hard 4.10-Mile Progression Run (splits = 6:45, 6:40, 6:28, 5:51, 5:27). Felt great throughout!
Total Miles = 4.10 in 26:18 (6:24 p/mi).
Weather - 44/40/73%; SSE9; Mostly Cloudy.
Weight After Run = 141.
Shoes - Mike Air Zoom Skylon (orange).

TOTAL MILES WEEK 18 = 41.0

Training Progression Comparison

2011-03-01T12:45:00.000-08:00

This is the breakdown comparing this year's Boston training programs to last year's. I logged 158.52 miles in March 2010 and my goal is to exceed 200 miles for March 2011 with quality workouts and adding a fourth or even a fifth day. The additional days are set for easy, recovery days and to add mileage. Then I'll begin my taper at the beginning of April. I have the New York City Half Marathon on March 20th as my tune-up run. I plan on breaking 1:25!

November 2009 - 51.15 miles (longest run: 26.2 miles - NYC Marathon on 11/01)
November 2010 - 76.56 miles (longest run is 13.10 miles on 11/22)

December 2009 - 13.26 miles (longest run is 5.0 miles on 12/03 and 12/07)
December 2010 - 123.74 miles (longest run is 17.11 miles on 12/24)

January 2010 - 81.91 miles (longest run is 15.0 miles on 1/27)
January 2011 - 124.93 miles (longest run is 18.06 miles on 1/26)
February 2010 - 105.14 miles (longest run is 18.00 miles on 2/24)
February 2011 - 113.17 miles (longest run is 18.33 miles on 2/15)

Week 17 - Week of February 21

2011-02-27T14:40:00.000-08:00

100% of goal! Thank you to my family, friends and even strangers who have donated and joined the fight against cancer! The DetermiNation Endurance Team for the Boston Marathon has raised almost $13,000 to date to create a world with less cancer and more birthdays! We can do more!

Increased mileage this week by adding a 4th running day. Remember, I only train three days a week, but will do four a week more often as I build up towards Boston. The intensity of each training day is high with rest days in-between. The fourth day this past week was an easy run to add miles to the week. I ran over 110 miles this month, which is what most serious marathons put in a week! Yes! A week! I wish I had the time to run more, but I've been successful with my 3-4 days a week averaging about 30 miles. I adapted this training for the past two marathon I completed last year with great success (Boston in 3:13 and Chicago in 3:11). I loosely adapted this method from a book titled, "Run Less, Run Faster". I should but it! Anyway, I'm confident that I can set a personal best in Boston! That means I need to break 3:13:15 set in 2008, my first Boston!

February 21 - Intense Progression Run. I usually have medium or hard progression runs, but this one was intense! I wore the Saucony Kinvara for this short, but intense run! Ran a 4-miler with the following splits: 6:14, 6:07, 6:02; 5:46! A 5:46! I can't remember the last time I ran a 5:46 mile! Probably in high school! Felt great throughout the run! Completed the run in 24:10 (6:02 p/mi).
Weather - 34/25/66%; NNE12.
Weight After Run = 142.
Shoes - Saucony Kinvara (red).

February 22 - Long Run with Newton Hills Simulator. Ran 7.80 miles in the 1st hour, followed with 8.74 miles in the 2nd hour with Newton Simulator Hills. 1st two miles of 2nd hour were at MP (7:13p/mi), then 3% at 7:03p/mi, 0% at 6:44p/mi, 6% at 7:03, 0% at 6:44, 4% at 7:03, 0% at 6:44, 6% at 7:03. Cool down with 1.5 miles barefoot. Felt very strong! Total Miles = 18.03 in 2:13:35 (7:23 p/mi).
Weather - Indoors.
Weight After Run = 140.
Shoes - Nike Air Zoom Skylon (orange).

February 24 - Easy Run. 5-miler in 37:55 (7:35 p/mi)

Weather - 26/21/45%; S4; Sun.

Weight After Run = 142.

Shoes - Nike LunarGlide+2 (orange).

February 25 - 6's and 7's. It's been a long time since I did this tought hill workout. It's 6% at marathon pace (MP) for 90 seconds, followed with 0% at recovery speed for 60 seconds, then 7% at MP, followed with 0% at recovery speed for 120 seconds. After a 2-mile warm-up (20 minutes), completed six sets. First five sets were 6% at 7:30 pace, 0% at 10:54 pace, 7% at 7:30 pace, 0% at 10:54 pace. Last set was 6% at 7:13 pace, 0% at 10:54 pace, 7% at 7:13 pace, 0% at 10:54 pace. Felt great throughout. Followed that workout with a progression 4-miler. Started at 8.0 mph, increased 0.1 mph for every 0.20 mile until reaching 10 mph for the beginning of the 4th mile. Progressed to top off at 13 mph finishing the last mile in 5:41! Felt strong!

Weather - Indoors

Weight After Run = 142.

Shoes - Nike Air Zoom Skylon (orange).

TOTAL MILES WEEK 17 = 37.51.

Week 16 - Week of February 14th

2011-02-20T10:44:00.000-08:00

I'm at 88% of goal for my fundraising campaign! Thank you for donating and joining in the fight against cancer! There are just too many types of cancers as the picture above represents less than 10% of all cancers. Together, we're creating a world with less cancer and more birthdays!

February 14 - Marlboro Retro Fitness. Ran 8.0 miles in the first hour, followed by 8.83 miles in the second hour incorporating Newton Simulator Hills. Speed during the flats was sub-7:00 pace with speed on the inclines was from 7:30 to sub-7:00. Felt great throughout! Recovery run was 1.5 miles barefoot in 14:13.

Total Mileage = 18.33
Weather - Indoors
Weight After Run = 140
Shoes - Nike Zoom Skylon (orange).

February 17 - John A. Phillips Park. Hard Progression Run of 6.2 miles. First run using the Saucony Kinvara and they're awesome! It's a very lightweight shoe with surprisingly more than enough spring in the forefoot and ball/toes of the shoe. I even had to slow down during the 4th and 5th mile of the run! I better buy more of these shoes!
Splits = 7:08, 6:46, 6:29, 6:27, 6:22, 6:05, 6:05.

Weather - 41/37/42%; WSW6; MCl.
Weight After Run = 142
Shoes - Saucony Kinvara (red).

February 19 - John A. Phillips Park. Easy Run of 6.2 miles in 45:18 with the last mile in 6:36 and speeding up the last 0.2 miles in a 5:42 pace. Very windy with strong gusts! I felt that the wind was going to blow me clear across into the next state! It's a good thing that today was scheduled as an easy day! Calves felt tight and the shoes unresponsive. Could it be I'm more comfortable with a more minimal running shoe?

Weather - 45/35/28%; WNW27; Sun/Windy.
Weight After Run = 142.
Shoes - Nike LunarGlide+2 (orange).

TOTAL MILES WEEK 16 = 30.73

New Boston Marathon Qualifying Times

2011-02-16T10:13:00.000-08:00

Just when I was getting close to qualifying for Boston at the youngest age group's (18-34) standard of 3 hours, 10 minutes, 59 seconds, they raise the standard to 3 hours, 5 minutes, 00 seconds effective 9/24/11! Can I break 3:10:59 this April? We'll see!

My current age group's (40-44) standard is 3:20:59 with a new standard of 3:15:00. That's okay since I ran Chicago last year in 3:11:58. Here's the kicker. I celebrate my birthday before the new effective date and I enter into a new age group (45-49) with a standard of 3:25:00! Age has priviledges! Not so fast, old man! In addition to the new standards, the Boston Athletic Association will institute the "rolling admission" process that they'll institute for 2012. Runners who beat their qualifying time by 20 minutes or more are allowed to register on the first day of registration. Runners who beat their qualifying time by 10 minutes or more are allowed to register on the third day. Runners who beat their qualifying time by 5 minutes or more are allowed to register on the fifth day. Registration is then open to all other qualified runners on the eighth day. This is important as the registration for the 2010 Boston Marathon reached its limit in about eight hours shutting many other qualified runners out (loaded servers also contributed to shutting them out).

It's a great process to get the faster runners to compete in the oldest and most prestigious marathon in the United States. The downside is that I might not be able to run future Boston Marathons if the field is filled up before I can register! In order for me to register on the first day (9/10/12) for the 2013 Boston Marathon and beyond, I have to run at least a 3:05:00! Now that's a challenge!

Always a Runner...

New Running Shoes!

2011-02-14T19:32:00.000-08:00

Top: Saucony Kinvara

Bottom: Adidas Marathon 10 and Nike LunarElite+2

I did quite a bit of research on the Saucony Kinvara and Nike LunarElite+2. My wife and I went to the new Foot Locker running store simply called, "Run by Foot Locker". My mind was set on the LunarElite+2 because it's the next generation shoe from the Zoom Elite+4 that I loved so much. The LunarElite+2 felt great, but just for good measure I wanted to try the Kinvara one more time. I tried them on at Road Runner's Sports, but at that time, it felt really flat as it's a "minimalist" shoe. I settled for the Nike LunarGlide+2. Trying the Kinvara this time around gave me a totally different feel. They felt great, even better than the LunarElite+2! Then I saw the Marathon 10 and decided to try them on and they felt great as well! Now I was so confused! What was supposed to be a cut-and-dry purchase ended up being a lengthy process of trying them on several times and running on the treadmill! In the end, I chose the Kinvara because they felt the best; very comfortable, provided more than enough cushioning for a minimalist shoe and also had the "cool" factor. They happen to be the lightest at 7.9 ounces. The Marathon 10 came in a close 2nd (weighs 10.8 ounces) and believe it or not, the LunarElite+2 came in 3rd (weighs 8.2 ounces)! I'm very happy with my decision with the Kinvara and will use them to run the New York City Half Marathon on March 20th! I might wear them during the Boston Marathon!

This was an awesome gift from my wife for Valentine's Day!

All choices were in RED!

Always a Runner...

Week 15 - Week of February 7th

2011-02-13T20:16:00.001-08:00

Lower back pain was still evident at the beginning of the week, but was virtually gone by my last run on 2/12. Did some awesome progression runs concentrating on my speed rather than distance this week. On my run on 2/7, I tweaked my lower back at the start. I almost stopped, I decided to run through it! The pain slowly went away during the first mile of my hard progression run.

February 7 - John A. Phillips Park. Hard 4-mile Progression Run. Total time = 25:10 (6:17 p/mi). Splits = 6:33, 6:23, 6:10, 6:01.
Weather - 42/38/48%; SSE6; PCl.
Weight After Run = 140
Shoes - Nike LunarGlide2 (orange)

February 9 - Marlboro Retro Fitness. Progression Run/Negative Split. Total Mileage = 8.6 in 60:00 (6:58 p/mi). Ran 4.0 miles in the first 30:20 (7:35 p/mi), then ran 4.6 miles in 29:40 (6:26 p/mi). Lower back was a little tight, but went away after first two miles. Felt great since then!
Weather - Indoors
Weight After Run = 142
Shoes - Nike Zir Zoom Skylon (orange)

February 12 - John A, Phillips Park. Medium 6.2-mile Progression Run. Total time = 42:14 (6:48 p/mi). Splits = 7:07, 7:02, 6:55, 6:52, 6:40, 6:20, 6:12.
Weather - 26/17/49%; SSW9; MCl.
Weight After Run = 141
Shoes - Nike LunarGlide2 (orange)

TOTAL MILES WEEK 15 = 18.80

Training Progression Comparison

2011-02-06T11:21:00.000-08:00

I started training for the Boston Marathon on October 31, 2010, which is two months earlier than I did last year. A big factor was that I ran the New York City Marathon in November 2009 and I didn't do too much running until January 2010. This time around, I ran the Chicago Marathon in October 2010 followed with a vacation to Germany and Austria with my wife. When we got back, I started running, I felt really good and decided that to start training for Boston much earlier by building back with base miles and increase my overall fitness. Here's a Training Progression Comparison between last year and this year:

December 2009 - 13.26 miles (longest run is 5.0 miles on 12/03 and 12/07)
December 2010 - 123.74 miles (longest run is 17.11 miles on 12/24)

January 2010 - 81.91 miles (longest run is 15.0 miles on 1/27)
January 2011 - 124.93 miles (longest run is 18.06 miles on 1/26)

My goal is to have my long run be 20 - 23 miles by the end of February and into March, then taper in April leading to the Boston Marathon!

Week 14 - Week of January 31st

2011-02-04T14:29:00.000-08:00

February 1 - Marlboro Retro Fitness. Easy, then Boston Simulator Hills. Had a very sore lower back from shoveling an unexpected 2 feet of snow on 1/27! Very little soreness after my run on 1/28, but it progressively got worse throughtout the day that day as well as in the subsequent days! Ran at the gym because the roads and park (closed) were still snow and ice covered. My lower back was tight and sore as I started running. I didn't think I was going to run more than 3 miles. After 3 miles, the soreness was gone and I increased the speed steadily and also did Boston Simulator Hills. Pushed the last mile to about 6:00 finish! Felt great! Cooled down with 1.5 miles barefoot in 12:45.
Weather = Indoors
Weight After Run = 143.
Shoes - Nike Zoom Skylon (orange).

February 3 - Marlboro Retro Fitness. Progression Run. Less lower back soreness. Ran a total of 8.80 miles (4.10 miles in the first half hour (7:19 p/mi), 4.70 miles in the second half hour (6:22 p/mi)).
Weather = Indoors
Weight After Run = 142
Shoes - Nike LunarGlide2 (orange).

February 4 - John A. Phillips Park. Tempo Run. Park was closed, but the main road and parking lot was clear, but the main path was mostly covered with snow and ice.
Weather = 16/08/55%; WSW5; MCl
Weight After Run = 144
Shoes - Nike LunarGlide2 (orange)

TOTAL MLES WEEK 14 - 23.10

Week 13 - Week of January 24th

2011-02-04T14:15:00.000-08:00

January 24 - John A. Phillips Park. Hard Progression Run. Ran 5.25 miles in 35:01 (6:39 p/mi). Splits = 7:03, 6:55, 6:40, 6:34, 6:14, 6:01). Felt really good. First time running this hard in the new shoes.
Weather =
Weight after run =
Shoes - Nike LunarGlide2 (orange).

January 24 - Marlboro Retro Fitness. Long Tempo Run. Another winter storm during my day off! Ran 8 miles in the first hour, then 8.56 in the second hour. Cooled down wtih 1.50 miles barefoot in 13:45. Felt great! Total miles = 18.06 in 2:13:45 (7:23 p/mi).
Weather = Indoors.
Weight after run = 140.
Shoes - Nike Air Zoom Skylon (orange).

Improvised snow/ice shoes (before and after).

Nike Air Zoom Elite4

January 28 - Easy Neighborhood Run. Park was closed and covered with at least a foot of snow. Neighborhood streets were clearer, but still covered with snow and ice. So I ran in improvised running cleats that I prepared the night before! Inserted screws (head first) into the soles with the sharp ends making contact with the ground. My wife suggested it as opposed to what I saw on youtube (screwed in regularly with the heads making contact with the ground). It worked like a charm and I had great traction! Ran 6.20 miles in 49:21 (7:57 p/mi).
Weather =
Weight after run =
Shoes - Nike Air Zoom Elite4 (green).

TOTAL MILEAGE WEEK 13 = 29.51

Week 12 - Week of January 17th

2011-02-04T14:02:00.000-08:00

January 18 - John A. Phillips Park. Easy 4, Progression 6. Freezing drizzle so I decided to wear the removeable spikes because the park may be iced over from the recent snow storms. After about half a mile and in the park, I saw the the paths were pretty much cleared! I removed the spikes and continued to run. Felt great througout the run and completed 10 miles in 1:12:32 (7:15 p/mi).
Weather = 41/32/78%; NNE18; Freezing drizzle.
Weight after run = 148
Shoes - Nike LunarGlide2 (orange).

January 21st - Morning after another snowstorm.

January 21 - John A. Phillips Park. Easy Run. COLD! As in single digit cold! For some reason, I knew it was going to be this cold the night before...and I looked forward to it! The roads and the park were still covered with snow and ice, so I ran with removeable spikes and completed 7 miles in 55:52 (7:58 p/mi).
Weather = 05/-04/46%; NNW5; Sunny.
Weight after run = 148
Shoes - Nike LunarGlide2 (orange).

TOTAL MILES WEEK 12 = 17 miles.

Week 11 - Week of January 10th

2011-02-04T13:51:00.000-08:00

Gotta get better at keeping up with this blog! I feel redundant because I also have my main log on Garmin Connect! But this is all to keep my supporters informed of my progress for my training for Boston! Thank you for your contribution and our fight against cancer!

This is Geoff Smith winning the 1984 Boston Marathon in 2:10:34. I was a senior in high school and remember this race as well as his win the following year. He is now the mentor for the American Cancer Society's DetermiNation Endurance Team! How cool is that? He provides us with training advice as we get ready for Boston.

January 11 - Marlboro Retro Fitness. Tempo Run. 1st hour = 7.5mi; 2nd hour = 8.48mi with Newton Hills Simulator beginning at mile 1.0. Cool down was a 1.02 mile jog, followed with a 1 mile jog barefoot. Felt great despite coming down with a cold. Ate udon and rice before the run.
Weight after run = 144
Shoes - Nike Air Zoom Skylon (orange)
Total Miles = 18.0

January 14 - Marlboro Retro Fitness. Progression Run. Ran 7 miles in 46:30 (6:37 p/mi). Last mile in 5:50. Felt very good and strong. After my last run on January 11th, all symptoms of the cold went away!
Weight after run = 147
Shoes - Nike Air Zoom Skylon (orange).

January 16 - John A, Phillips Park. Easy Run. Ran 8 miles in 1:00:32 (7:32 p/mi). Ran the last mile in 6:36.

TOTAL MILES WEEK 11 = 33.0

Week 10 - Week of January 3rd

2011-01-18T18:06:00.000-08:00

Snow and ice won't keep me from running!

New Year, New Shoes! My wife got my a new pair of running shoes for Christmas - Nike LunarGlide2! I wore them for the first time on January 4 and they're awesome!

Week 10 - All runs at John A. Phillips Park, unless otherwise noted.

January 4 - Hard Progression Run. Total = 5 Miles (splits - 7:07, 6:52, 6:43, 6:32, 5:59. Ave = 6:39 p/mi). Felt real good and new shoes were awesome!
Weather = 35/28/52%; SSW11; PCl
Weight after run = 148
Shoes - Nike LunarGlide2

January 5 - Easy Run at Marlboro Retro Fitness. Planned to run 17 miles (8 in the first hour and 9 in the second), but felt flat. Thought about my last 17-miler and it was only 14 days ago and I also ran a hard progression run yesterday! What was I thinking?!? Decided to just do 10 miles and not push it.
Weight after run = 147
Shoes - Nike Air Zoom Skylon (orange)

January 7 - Easy Run - 5.25 miles (splits - 8:15, 7:47, 8:00, 7:45, 7:42, 7:51. Ave = 7:54 p/mi).
Weather = 27/19/52%; ESE8; Lt. Snow
Weight after run = 146
Shoes - Nike LunarGlide2 (orange)

January 9 - Easy Run - Total = 8 miles (splits - 7:52, 7:32, 7:38, 7:23, 7:38, 7:23, 7:26, 7:01. Ave = 7:29 p mi). Ran with the removable spikes my brother-in-law gave me for Christmas with the shoes my wife gave me for Christmas! The road going to the park was mostly clear, but the park paths were covered with snow and ice. I had no problems running and even turned the corners, which were covered with ice, with confidence and no slipping!
Weather =
Weight after run = 146
Shoes - Nike LunarGlide2 (orange)

TOTAL MILES WEEK 10 = 28.25

Week 9 - Week of December 27th

2011-01-13T10:46:00.000-08:00

I should've ran on the morning of December 26th! We had a great time with family visiting from New Hampshire for Christmas. They arrived on December 24th, we went to midnight mass, then opened presents on Christmas morning. There was a lot of food and wine, as well as XBOX Kinect! Also, we kept on talking about going to Jollibee in Queens (it's a Filipino restaurant popular in the Philippines). We decided to go on December 26th despite the incoming blizzard! We left as the first snow began to fall. By the time we got to Jollibee, snow was falling sideways! We enjoyed the delicious food and I indulged in their famous fried chicken...skin and all! We all left with more food for later and carefully drove dack to NJ! The entire trip took us about eight hours! The blizzard dumped about two feet of snow when it was over the next day. After shoveling for the second time on the 27th, I wanted to go to Retro Fitness to run. I waited until the So Family left and drove out to the gym later that afternoon. Guess what? The gym was closed and the parking lot wasn't even cleared! Even the roads going to and from the gym weren't that cleared! I was so upset, but I should've called ahead of time! I couldn't even run outdoors because the streets were even worse and the park was closed. I tried to think positive saying that the shoveling of snow was my exercise. I even tried running in place during a football game! I lost a total of four days of no running! Ugh!

Week 9 - All runs at John A. Phillips Park, unless otherwise noted.

Dec 29 - Retro Fitness. Easy run. Roads still not too clear and the park is closed (paths not plowed at all)! Felt flat after not running for four days.
Miles = 5
Weight After Run = 148 (not bad after not running for four days and eating all the Christmas food!)
Shoes - Nike Air Zoom Skylon (orange)

Dec 31 - Retro Fitness. Easy Progression Run. Roads still not too clear and park still closed and not plowed. Drank my last soda at dinner! No more soda until after Boston!
Miles = 7
Weight After Run = 148
Shoes - Nike Air Zoom Skylon (orange)

Jan 1 - Happy New Year! Retro Fitness. Long Sustained/Progression Run. Ran 8-miles in the first hour (7:30 p/mi ave), then 9.15 miles in the second hour (6:29 p/mi ave). Felt great taking in GU gels every half hour with water.
Miles 17.25 in 2h 00m 00s (6:58 p/mi ave)
Weight After Run = 146
Shoes - Nike Air Zoom Skylon (orange)

TOTAL MILEAGE = 29.25

2010 Recap

2011-01-13T10:23:00.000-08:00

During dinner with my wife at a Chinese restaurant in the Brunswick Square Mall on January 11th, she reminded me again about updating my blog more often! She said it'll help more for me as I recount not only the miles I run, but how I felt. I told her that I have my log on Garmin Connect, but she said the blog would be to give updates for those who contributed to my fundraising efforts. So I gotta get on it and update my blog more often!

As a recap, here's my running year for 2010:

Total Miles = 1,073.60
Total Racing Miles = 83.5
Total Time Running = 139 hours, 59 minutes, 13 seconds

Races:

March 7 - 34th Annual E. Murray Todd Half Marathon
                 13.1 miles in 1h 27m 23s (6:40 p/mi ave)
                 38th out of 597 finishers

April 19 - 114th Boston Marathon
                 26.2 miles in 3h 13m 31s (7:22 p/mi ave)
                 3,237th out of 22,540 finishers

Sept 19 - ING NYC Marathon Tune-Up
                18 miles in 2h 10m 59m (7:16 p/mi ave)
                175th out of 4,596 finishers

Oct 10 - 34th Chicago Marathon
              26.2 miles in 3h 11m 58s (7:19 p/mi ave)
              1,335th out of 36,088 finishers

Week 8 - Week of December 20th

2011-01-13T09:11:00.000-08:00

It was a challenging week to get my three runs in before Christmas, but I got it done. I ran hard during two of the three runs and felt really good!

Week 8 - All runs at John A. Phillips Park, unless otherwise noted.

Dec 21 - Hard Progression Run. Ran 5.01 miles in 32:12 (6:26 p/mi). Splits = 6:38, 6:31, 6:25, 6:22, 6:13, 4:09.
Weather = 25/12/50%; WNW16; Cloudy.
Weight After Run = 148
Shoes - Nike Air Zoom Skylon (orange).

Dec 22 - Easy Run. 6.2 miles in 46m 19s (7:28 p/mi ave).
Weather = 23/13/73%; W9; Partly Cloudy.
Weight After Run = 148
Shoes - Nike Air Zoom Elite4 (green)

Dec 24 - Long Sustained/Progression Run at Marlboro Retro Fitness. Decided to put in a hard, long run indoors to sweat it out! Ran the first 8 miles in 1-hour (7:30 p/mi ave), followed by 9.11 miles in the 2nd hours as a hard progression run. Last mile was about 6:02. Felt great taking in GU every half hour with water. Also tried the GU Chomps, which weren't so bad to take during the run.
Total Mileage = 17.11 (6:59 p/mi ave)
Weight After Run = 144
Shoes - Nike Air Zoom Skylon (orange).

TOTAL MILEAGE WEEK 8 = 28.32

Week 7 - Week of December 13th

2011-01-13T08:53:00.000-08:00

52% of goal! Thank you for your support! I was excited to actually run the morning of December 14th because the forecast was a wind chill in the single digits! I went to Road Runner Sports in North Brunswick to buy a neck warmer that I can pull over my mouth when I run. It turned out that during that run, the wind chill was 4 degrees and the neck warmer actually made it too hot! I had it down away from my mouth most of the time!

Week 7 - All runs at John A. Phillips Park, unless otherwise noted.

Dec 14, 2010 - Easy Progression Run - Wind Chill = 4 degrees! Felt great and actually warm with layering, gloves, neck warmer and skull cap. The neck warmer was a bit too warm! Ran 6.20 miles in 44:36 (7:11 p/mi). Splits = 7:36, 7:33, 7:21, 7:18, 7:07, 6:27.
Weather - 20/04/42%; WNW19; Cloudy

Weight after run - 147

Shoes - Nike Zoom Elite4 (orange)

Dec 16, 2010 - Newton Hills Simulation Run at Marlboro Retro Fitness

Attempted the Ryan Hall's Newton Hills Simulation Run again in preparation for Boston's infamous hills that begin at around mile 16. It's a tough workout, but I know that I can do exactly what Ryan does, but not as fast! The 0% incline that I noted is supposed to be at 1% under Ryan's workout. Also, it calls for running a total of 16 miles before starting the hills, for good reason! I ran 9 miles, then got into the hill workout! I'll get there eventually! 7 miles in 56:00 (8:00 pace); 2 miles at 7:30 pace; then the following at the 7:30 pace! Mile 0.0 - 0.7 @ 3% incline Miles 0.7 - 1.7 @ 0% Miles 1.7 - 2.0 @ 6% Miles 2.0 - 3.4 @ 1% Miles 3.4 - 3.8 @ 4% Miles 3.8 - 4.4 @ 0% Miles 4.4 - 4.8 @ 6% (8.0, 8.1, 8.2, 8.3 mph for each 1/10th of a mile. Followed that with 0.2 miles in 7:30 pace and last mile in about 6:27. Cool down of 1 mile barefoot for about 12 minutes. Felt much better than the first time, but need to increase my mileage before getting into the hills.

Total mileage = 16

Weight after run = 146

Shoes - Nike Zoom Skylon (orange).

Dec 19, 2010 - Tempo Run. Okay run. Not feeling good after 5 miles. Calves felt tight and unresponsive to go any faster. Maybe it's the shoes? I was still able to push a 6:19 last mile. Ran 10 miles in 1:08:12 (6:49 p/mi). Splits = 7:10, 7:01, 6:52, 6:55, 6:47, 6:42, 6:46, 6:52, 6:42, 6:19.

Weather - 20/18/60%; NNE8; Cloudy

Weight after run - 147

Shoes - Nike Zoom Elite4 (green)

TOTAL MILES WEEK 7 = 32.20

Week 6 - Week of December 6th

2010-12-11T15:59:00.000-08:00

First of all, I'm at 43% of my fundraising goal! Thank you to all who donated to help fight cancer! Your donations motivate me even more to train during the cold mornings. I increased my mileage with some tough workouts. I ran four times this week, which goes against my three-day week training plan. I usually train hard for Boston after the new year, but I really want to set a PR on that course! I'm continuing with my core workout, which at this time is only sit-ups. I'm up to 150 a day (three sets of 50) and plan on progressively increasing them to strengthen my core to do other core exercises.

WEEK 6 - All runs at John A. Phillips Park, unless otherwise noted.

Dec 6 - Easy Run. Ran 5 miles in 39.10 (7:49 p/mi).

Weather - 28/17/54%; WSW15; Cloudy

Weight after run - 148

Shoes - Nike Zoom Elite4 (green)

Dec 7 - Marlboro Retro Fitness

Attempted the Ryan Hall's Newton Hill Simulation Run in preparation for Boston's infamous hills that begin at around mile 16. It's a tough workout, but I know that I can do exactly what Ryan does, but not as fast! The 0% incline that I noted is supposed to be at 1% under Ryan's workout. Also, it calls for running a total of 16 miles before starting the hills, for good reason! I ran 9 miles, then got into the hill workout! I'll get there eventually!

8 miles in 1 hour (7:30 pace); 1 mile at 7:20 pace; then the following is supposed to be all at the 7:20 pace, but needed to slow down at the 0% incline to recover! Whew! This workout kicked my ass!

Mile 0.0 - 0.7 @ 3% incline

Miles 0.7 - 1.7 @ 0%

Miles 1.7 - 2.0 @ 6%

Miles 2.0 - 3.4 @ 1%

Miles 3.4 - 3.8 @ 4%

Miles 3.8 - 4.4 @ 0%

Miles 4.4 - 4.8 @ 6%

Followed with 1.2 miles in 8:06, then cool down of 1 mile barefoot for about 12 minutes.

Total mileage = 16

Weather - Indoors

Weight after run - 146

Shoes - Nike Zoom Skylon (orange)

Dec 9 - Easy Progression Run. Ran 6.21 miles in 45:36 (7:20 p/mi). Splits = 7:54, 7:46, 7:35, 7:17, 7:04; 6:40, 6:11)

Weather - 25/15/43%; WNW11; Clear

Weight after run - 148

Shoes - Nike Zoom Elite4 (orange)

Dec 11 - Hard Progression Run! Ran 9 miles in 1:00:13 (6:41 p/mi). Splits = 7:08, 7:07, 6:51, 6:50, 6:49, 6:38, 6:29, 6:14, 6:03.

Weather - 27/27/66%; WNW3; Sunny

Weight after run - 147

Shoes - Nike Zoom Elite4 (green)

TOTAL WEEK 6 = 36.21 miles

Week 5 - Week of November 29th

2010-12-08T12:32:00.000-08:00

WEEK 5 - All runs at John A. Phillips Park, unless otherwise noted.

Nov 29 - Progression Run. Ran 5 miles in 34:14 (6:50). Splits = 7:20, 7:11, 6:58, 6:38, 6:05.

Weather - 29/29/65%; WSW1; Sunny

Weight after run - 148

Shoes - Nike Zoom Elite4 (green)

Dec 1 - Nasty weather with rain and strong winds. Ran first mile as warm up before a hill workout of 6's & 7's. At around 0.75 mile, the power goes out! Most cardio equipment is inop, but two treadmills work. Continued to finish warm up, then began random hill workout because the interval treadmills had no power. At around 0.75 mile, I was warned that another power surge can cause injury! Ugh! Finished that mile, then drove to Sayreville Retro Fitness. Total at Marlboro Retro Fitness = 2.0 miles in 17:00 (8:29 pace)

Sayreville Retro Fitness - Random Hill Workout - 4 miles random hills at 7:30 pace, then 4 miles flat at increasing speeds - 8 miles in 56:14 with last mile in 6:00. Total both gyms = 10 miles.

Weather - Indoors
Weight after run - 146

Shoes - Nike Zoom Skylon (orange)

Dec 3 - Hard Progression Run. Ran 5 miles in 32:43 (6:32 p/mi). Splits = 6:46, 6:40, 6:36, 6:29, 6:08.
Weather - 31/25/59%; NW6

Weight after run - 148

Shoes - Nike Zoom Elite4 (green)

TOTAL WEEK 5 = 19.01 miles

Week 4 - Week of November 22nd

2010-12-08T12:31:00.002-08:00

WEEK 4 = All runs at John A. Phillips Park, unless otherwise noted.

Nov 22 - Easy 10, Easy Progression 3.10 (7:37, 7:22, 6:55).

13.1 miles in 1:40:21 (7:39 pace). First mile in 7:44

Weather - 62/62/57; SSW12; Partly Cloudy.

Weight after run - 146 lbs

Shoes - Nike Air Zoom Elite4 (orange)

Nov 24 - Hard Progression Run. Ran 6.20 miles in 41:40 (6:43 p/mi). Splits = 7:04, 6:56, 6:50, 6:42, 6:38, 6:15, 5:57)
Weather - 37/28/49%; WNW16; Sunny

Weight after run - 148

Shoes - Nike Skylon (orange)

Nov 26 - Tempo Run. Ran 9 miles in 1:00:11 (6:37 p/mi). Splits = 6:56, 6:48, 6:47, 6:42, 6:36, 6:27, 6:36, 6:36, 6:08).
Weather - 54/54/100%; WSW12; Light Rain

Weight after run - 148

Shoes - Nike Zoom Elite4 (green)

TOTAL WEEK 4 = 28.39 miles

Week 3 - Week of November 15th

2010-12-08T12:31:00.001-08:00

WEEK 3: All runs at John A. Phillips Park, unless otherwise noted.

Nov 16 - Easy Progression Run. Ran 7 miles in 51:32 (7:21 p/mi). Splits = 7:50, 7:42, 7:38, 7:34, 7:18, 7:02, 6:24)
Weather - 50/50/87; ESE3; Cloudy.

Weight after run - 148 lbs

Shoes - Nike Air Zoom Elite4 (green)

Nov 19 - Marlboro Retro Fitness - Hill Workout

Hill Workout - 1.0 mile WU, 6's and 7's (4 sets), 1.0 mile CD.

Speed Workout - 3.1 miles in 19:05 (6:08 pace)

Total Mileage - 7.91 miles

Weight after run = 147 lbs

Shoes - Nike Air Skylon (orange)

TOTAL WEEK 3 = 14.91 miles

Catching Up with My Training Log! Week 2 - Week of November 8th

2010-12-08T12:31:00.000-08:00

I've been busy with work and life that only now I get to sit down to update my blog! It's my day off, but my wife works! Since October 31, I ran 16 times logging 101.57 miles. That's 12 hours 16 minutes and 16 seconds of running! I need to increase the mileage this month and continue incorporating hill workouts. One area that I have been so bad at doing is my core workouts. It seems that with every marathon, I tell myself that I need to work my core, but I never do...until now! I started about two weeks ago doing 100 sit-ups every other day. I started doing them everyday four days ago increasing to 150 yesterday.

Here's my training log for week 2:

WEEK 2: All runs at John A. Phillips Park, unless otherwise noted.

Nov 10 - Easy 7, Moderate Progression 3.25 (7:14, 6:52, 6:19). Total - 10.25 miles in 1:17:12 (7:32 pace).
Weather - 45/41/78%; Cloudy.

Weight after run - 148 lbs

Shoes - Nike Air Zoom Elite4 (green)

Nov 12 - Hard Progression Run. Ran 4 miles in 26:29 (6:37 p/mi). Splits = 6:55, 6:48, 6:31, 6:13)

Weather - 35/39; Partly Cloudy.

Weight after run - 148 lbs

Shoes - Nike Air Zoom Elite4 (green)

TOTAL WEEK 2 = 14.25 miles

Week 1 - Week of November 1st

2010-11-07T19:23:00.000-08:00

Tues, Nov 2 - Retro Fitness: Treadmill Workout - Total Miles = 7.0 miles
   0.5mi warmup
   6.0mi - 39:09
   0.5mi cool down barefoot
Shoes - Nike Air Skylon (Orange)

Fri, Nov 5 - John A. Phillips Park. Easy Run. Ran 8 miles in 1:02:45 (7:50 p/mi). Ran last mile in 6:17.
Weather: 45/41/78%; Cloudy

Weight after run = 148

Shoes = Nike Air Zoom Elite4 (Green)

Total Miles Week 1 (Includes Oct 31) = 20.0 miles

NYC Marathon Expo

2010-11-07T18:18:00.003-08:00

I met Tyson Gay, American Record Holder in the 100m at 9.69 seconds!

Javits Convention Center, Manhattan, November 5, 2010

Training Starts Today!

2010-10-31T14:57:00.000-07:00

Happy Halloween! I started my training for the Boston Marathon today! The next six weeks or so are the "build up" period, which is putting in mostly long runs and hill workouts to develop strength and endurance. After coming back from the Chicago Marathon and vacationing in Germany, I ran seven times totaling 33.44 miles, mostly easy runs. Today, I started out with a bang! Since it's Halloween, my wife said that I needed to hurry with my run so I can help give out candy and hand-made necklaces she made. So I decided to do a 5-mile progression run, which means running each mile faster than the previous mile. Just as I was about to go out the door, the doorbell rang with trick or treaters and it was only about 2:30pm! After giving them candy, my wife took over and off I went. Ran Miles in 32:23 (6:28). Splits = 6:43, 6:37, 6:30, 6:20, 6:10.

I felt real good as I progressed through each mile. The weather was beautiful, but very windy. When I got home, there were more kids at the door getting treats and leaving with big smiles!

Weather - 53 degrees, wind WNW at 20mph.

Shoes - Nike Air Zoom Skylon

Weight - 148 (after run)

Recovery food - small glass of chocolate milk and a banana.

American Cancer Society's DetermiNation Program

2010-10-31T13:01:00.000-07:00

After logging over 750 racing miles since 1979, I finally decided to support a charitable program. I chose the American Cancer Society's DetermiNation Program. The DetermiNation Program is the American Cancer Society's nation of athletes determined to end cancer. This powerful and inspiring movement saves lives by enabling athletes to dedicate their training and participation in marathons, triathlons, cycling races, and other endurance events to a lifesaving effort to fight a disease that has already taken too many lives. Over the years, thousands of athletes have had an experience of a lifetime while raising millions for the fight against all types of cancer. With every step taken and every mile conquered, these determined athletes are helping create a world with less cancer and more birthdays!

Always a Runner...

Running for a world of less cancer and more birthdays!

2010-10-31T12:38:00.000-07:00

You and I know family and friends who were afflicted with cancer. Some survived. Some didn't. I decided to run for the American Cancer Society's DetermiNation Program. God blessed me with the ability to run well and I believe I need to use this blessing to help others. Now I run for a deeper, more meaningful reason. It's no longer about me trying to get better times or traveling to see different cities. There are others who can't because of cancer.
It's only fitting that I run my first charity race during the 2011 Boston Marathon. It's the oldest, most prestigious marathon requiring a qualifying time by age group to enter. Runners can run Boston without a qualifying time by running for an approved charity, but those spaces are very limited and it can be challenging for them because they have to raise thousands of dollars. Because I qualified for Boston, the minimum amount to raise is a mere $750, but would love to raise much more than that! I know that you are in one way or another affected by someone who has suffered through cancer and may have survived or not. I ask that you contribute in any way you can to my running campaign. Your generous donation is another step towards finding the cure for cancer. When I cross the finish line on Boylston Street in Boston, know that we did it together in helping create a world with less cancer and more birthdays!

Always a Runner...

(Note: I paid for my own entry fee and will do the same for all travel expenses. The DeterminNation Program does not reimburse its members. Also, 100% of all donations made to my campaign go directly to the DetermiNation Program.)

Marathon Recovery in Germany!

2010-10-25T13:27:00.002-07:00

Nurnburg, Germany

In front of the house where Mozart was born, Salzburg, Austria.

On one of the bridges over the Salzach River, Salzburg, Austria

It's been three weeks since I completed the Chicago Marathon on 10.10.10. After the marathon, I took eight days off from running, which I haven't done since 2005. Why now? My wife went to Germany straight from Chicago! We had a great time exploring southern Bavaria as much as we could despite that it was mostly overcast and cold! A big thank you goes to Minda Arcega-Jauer and Grace Wurzer for their wonderful hospitality while in Germany. They both live in Erlangen and Minda was gracious enough to let us stay in her cozy apartment while she was in San Francisco and Grace, who's Minda's good friend and neighbor, had chicken adobo, nilaga (Filipino-style soup) and rice all prepared at Minda's place when we arrived! Grace's husband also gave us some helpful hints of traveling through southern Bavaria.

We had a chance to visit the Neuschwanstein Castle and took a trip to Salzburg, Austria where Mozart was born and was the setting for "The Sound of Music". We also had the chance to cruise the Autobahn at over 110mph, have my favorite snack (Currywurst mit pommes frits), visit grand cathedrals, shop in Nurnburg and Bamburg, enjoyed fresh-picked apples and savor some of the best chocolates and coffees in the world! What a way to "recover" from the marathon!

Always a Runner...

Chicago Marathon

2010-10-25T13:27:00.000-07:00

At the Marathon Expo at McCormick Place Convention Center the day before the race.

My wife and I dipping our feet into Lake Michigan the about eight hours after the race!

Downtown Chicago on our last day (day after the race).

Before, during and after!

The Chicago Marathon is the 11th marathon I have completed! My goal was to break 3 hours and 10 minutes, but I fell short of this by crossing the finish line in 3:11:58! The weather was a bit warm at the start, which hovered in the low 60's. It soon soared to 79 degrees at around the half way point. It didn't bother me because we were still running through streets with tall buildings that provided much needed shade and there was a nice breeze keeping us cool. It wasn't until the final miles where we ran in street with no buildings! For me, the last 7.2k took a toll on me! You can see just by looking at my splits:

5k - 00:23:12 (7:28 p/mile)
10k - 00:45:20 (7:08 p/mile)

15k - 01:07:22 (7:06 p/mile)

20k - 01:29:26 (7:07 p/mile)

Half- 01:34:15 (7:04 p/mile) (13.1miles)

25k - 01:51:14 (7:01 p/mile)

30k - 02:13:22 (7:08 p/mile)

35k - 02:36:32 (7:28 p/mile)

40k - 03:01:00 (7:53 p/mile)

Fin - 03:11:58 (8:03 p/mile)

Average Pace per mile = 7:19

I wish the weather was cooler! I was on pace to finish with a 3:08:30! I can't complain as weather is one element no one can control! This was my second fastest marathon. The fastest marathon I've complete was the Philadelphia Marathon in November 2008 with a time of 3:11:43, which is also the coldest marathon I've completed! Temperature at the start was 27 degrees and at the finish, it was about 32 degrees!

Always a Runner...

Hooked on 26.2 Miles!

2010-10-25T13:25:00.001-07:00

2007 New York City Marathon
On my way to qualifying for the 2008 Boston Marathon!

The Inaugural NYC Half Marathon qualified me for guaranteed entry to the 2007 NYC Marathon and so began my passion for the marathon! My wife encouraged me to go for it even though I initially didn't want to run it! So I trained for it logging in the miles, eating right, getting the proper rest and getting the awesome support from my wife. It all paid off when I finished the 2007 NYC Marathon in 3:15:17! I also qualified for the 2008 Boston Marathon! I never felt better running a marathon and also felt much better the next morning since I could get out of bed on my own with very little aches! I caught the marathon fever and have completed six since then!

Always a Runner...

New York Road Runners Club

2010-10-25T13:24:00.000-07:00

Manhattan Half Marathon, #4 of 5 in NYRR Half Marathon Grand Prix Series

August 29, 2004

Time: 1hr 35min 46 sec

Inaugural NYC Half Marathon. August 27, 2006

Time: 1hr 25min 48 sec

Japan Day 4-Mile Race, Central Park, May 31, 2009

Time: 25min 53 sec

The Central Park 150th Birthday race was my only race in 2003. However, being inspired by Paul and Dr. Laiz, I ran 11 races in 2004 to include the NYC Half Marathon Grand Prix. This was running a half marathon in each of NYC's five boros (Brookyn, Queens, Bronx, Manhattan and Staten Island, in that order that year). I have never ran that many half marathons in one year! I had so much fun running that year! In 2005, I decided to run the New York City Marathon with two goals. First, break by 1983 time and second, run it non-stop, since I never did that before. I was successful with my first goal as I finished in 3:40:31. I was barely successful with my second goal as I was reduced to a slow trot during the last few miles! I hurt so bad the next morning that I couldn't even get out of bed! I couldn't walk normally for at least a week! I was okay not running another marathon after that!

In 2006, the Inaugural NYC Half Marathon was announced and I wanted to run it. It was capped at just over 10,000 runners and I signed up immediately! I trained hard following a plan from the Runner's World website. This time I also paid attention to my nutrition of getting the right amount of carbohydrates, protein, electrolytes, and fats. This was something I never even thought about in the past! The result? I finished in 1:25:48 and placed 180 out of 10,294 finishers. Guess what? This qualified me for guaranteed entry to the 2007 NYC Marathon and so began my passion for the marathon!

Always a Runner...

All Because of Paul Carstons and Dr. Marcelo Laiz

2010-10-25T13:22:00.000-07:00

Here I am with Paul Carstons on Staten Island before the start of the
2009 ING New York City Marathon.
I haven't seen Paul in a couple of years before this picture was taken. I remember
walking right by him, talking with him on the phone asking him where he was!
I didn't recognize him right away! He has run numerous races to include
three marathons and a bunch of half marathons since we met!

When I moved to the NY/NJ area in 2000, I started running with some consistency, but still it was just "when I had time". Then I met Paul Carstons and Dr. Marcelo Laiz in New Rochelle, NY in 2002 while I worked for Aventis Pharmaceuticals. Paul worked for another pharmaceutical company and Dr. Laiz was the internist we called on. Paul should be an inspiration for all smokers out there, to those who want to lose weight or anyone who wants to start running. Here was a guy who just gave up smoking cold-turkey because he knew it was affecting his quality of life and he was overweight. He took up running earlier that year and was planning on running the New York Marathon with Dr. Marcelo Laiz! Dr. Laiz ran regularly and was running for a charity, which I remember was Memorial Sloan-Kettering Cancer Center. That was my first exposure to a charity runner, but never gave it any thought at that time. They were members of the New York Road Runners Club and encouraged my to join. I resisted a bit, but I remember Paul telling how much fun it is to run races in Central Park! I finally did and ran my first race with them in 2003, Central Park's 150th Birthday 4-Miler. It was my first race since the 1998 Army 10-Miler at Fort Bragg, North Carolina! Because of Paul and Dr. Laiz, I was "born again" in running!

Always a Runner...

Corporate America

2010-10-25T13:18:00.000-07:00

After 10 1/2 years in the US Army, I joined Corporate America in 1998. I ran occasionally, but nowhere near of what I used to do. I gained a few pounds here and there over the following years while working for pharmaceutical giants Pfizer, then Aventis. I worked in Tennessee, Florida and New York. While in Tennessee, I enjoyed eating the great southern food! Well, maybe I enjoyed it too much because within a year, I weighed almost 170 pounds! Yes! That's heavy for me! I remember when I worked for Pfizer in Tennessee, we had our quarterly meeting on a lake in Branson, MO. We rented boats and waterski equipment and had a blast! It wasn't until I developed the roll of film (Yup! Digital cameras were still over $10,000!) and saw a picture my friend took of me driving one of the rented boats. He was behind me to get my point of view of where I was going. I had my shirt off to enjoy the sun, but unfortunately, the picture showed an unpleasant sight. What do they call it today? A muffin top? Love handles? Not good by any name and I can't remember where I put that picture! That was my first motivation in a long time to get out more often and exercise! In Florida, I ran more than I did in Tennessee, but it was hard to lose the added weight! In 2000, I moved to the New York/New Jersey area, a move that would soon ignite my old passion of running.

Always a Runner...

In the US Army

2010-10-25T13:10:00.000-07:00

Fort Sill, OK 1988

Los Angeles Military Entrance Processing Station

8th Los Angeles Marathon 1993

From the USMEPCOM Newspaper, "Messenger"

Fort Bragg, NC 1997

I left Guam in 1988 after graduating from the University of Guam and received my commission in the US Army. I was a Field Artillery officer then became an Adjutant General officer. No, I wasn't a General! The Adjutant General Corps is primarily the personnel and administration of an organization. During my service of 10 1/2 years, I didn't do much racing. I wasn't as competitive as I was on Guam. I remember participating in different races in Germany, Los Angeles and North Carolina, but never really trained for them like I did when I was on Guam. The only running I did was in formation during our morning physical training and preparing for the two mile event that was part of the Army Physical Fitness Test. Those formation runs normally were at a 9-minute per mile pace. I did train more during my free time and was still able to finish the two mile portion of the APFT in just over 11 minutes. I ran a 10K race while stationed in Germany (at that time it was still "West Germany"), but that was it!
While stationed at the Los Angeles Military Entrance Processing Station, I was "peered pressured" by the servicemen and women to run the Los Angeles Marathon in 1993 and 1994. The main motivator was USMC Major Bill Mimiaga, the Operations Officer and my boss! He told everyone, "C'mon, let's run it for fun! Besides, we can run for free since it'll come from the MWR Fund (Morale, Welfare and Recreation). I sure didn't think that it was going to improve my morale and welfare and I sure didn't think of running 26.2 miles as "recreation"! I gave in, as well as a few other crazy soldiers, Marines, sailors, airmen and one civilian. That civilian, Kartez Leslie, was in her 60's! We were all inexperienced and none of us really properly trained. I crossed the finish line just over 4 hours later both times. We were in pain, but we sure had fun and showed off our medals the next working day!

Always a Runner...

College Days

2010-10-25T13:05:00.000-07:00

April, 1987 - 60-Mile Guam Perimeter Relay

University of Guam ROTC Team

With my high school coach, Fred Schumann, in Hokkiado, Japan, 1988,

the night before the 8th Chitose & JAL International Marathon.

This was our pre-race meal that was provided as part of our package tour.

Note: No carbs! Well, it came in the form of sushi rolls and udon!

Group photo with runners from the U.S.A. after the race.

Standing L-R is Team Guam: Fred Schumann, Me, Jen Allred

I attended the University of Guam from 1984 - 1988. I was heavily involved with school, the ROTC program and, well, yeah, partying! I remember Monday night's a 10-4! Yes, Monday nights! If you were on Guam then, you know what I'm taking about! It was a popular dance club and on Monday nights you got two free drinks with your paid admission! My blogging on that topic ends! Anyway, with all that going on, I didn't race as much as I did in high school. I remember being on the ROTC team during the 60-Mile Perimeter Relays every year in college, running a local Ekiden Marathon and other local races. Ekiden, in Japanese, referes to a long distance relay race. I remember it rained heavily during my leg and I had to kick my running shoes off because they became so heavy! It was the only time I ran barefoot during a race! In 1988, I ran my first off-island race by running the 8th Chitose & JAL International Marathon on the northern Japanese island of Hokkaido. I traveled with Fred Schumman and Jen Allred. I ran the 10K race in my fastest time at that distance at just under 36 miunutes. I think Fred ran the marathon and Jen ran the half. That was an awesome experience!

Always a Runner...

Guam Running Club

2010-10-25T13:00:00.000-07:00

1980 - My first half marathon on Guam.

This is on Marine Drive with 2-3 miles before the finish at Ypao Beach.

1982 - KSTO 13.8-Mile Race

8.6 Mile Ypao Beach Run, September, 1983

Junior Division Record - 53:21. It still stands today!

Plumeria 10K Race, Hagatna, Guam

I think this was either 1983 or 1984.

During the days of no internet, VHS, rotary phones, Walkmans, 8-Track, vinyl records and no cell phones, we were always outside playing, climbing trees, riding our bikes or running! In addition to running cross country in junior high and high school, I was also a member of the Guam Running Club. I remember that a lot of us would participate in Saturday morning local races ranging from 5K to 13.1-mile half marathon. I even competed in the original 60-mile Perimeter Relay that took teams of 10 around the island! That was a cool race! As a runner in the Junior Division, I had the opportunity to set two division records. One of them was for the 1-Hour Run, which is a discontinued race, and the other for the 1983 Two Lover's Point 8.6-Mile Race, which is still stands today! I also came in first place overall winning the 5.5 Ypao Beach Low Tide Run! In 1983, I ran the Guam Marathon just to say I ran a marathon! I thought that with my current racing shape that I would do quite well! I was even mentioned in the Pacific Daily News that I was one of the main contenders to be one of the top junior runners to cross the finish line! Well, not for this race! The junior division winner was Andy Liebert who finished in just over three hours! Me? I came in about 47 minutes later in 3:47:05! Afterwards, I was so drained and told myself, "Never again!"

Always a Runner...

High School Years

2010-10-25T12:50:00.000-07:00

I'm currently in second place.

Simon Sanchez High School, 1982

Cross Country Meet at Inarajan High School

Cross Country Meet at Simon Sanchez High School

Leading the pack at home!

Simon Sanchez High School, 1982

All-Island Cross Country Championship Meet
Navy Golf Course, Barrigada, Guam, 1982

All-Island Cross Country Championship Meet

Navy Golf Course, Barrigada, Guam, 1982

L-R (Order of Finish): James Dufford, Mike McMurrary, Me, Noel Muyco,

Cliff Hudson, Todd Wade, KiYoung Yoo

Cross Country Meet at John F. Kennedy High School, 1983

I attended John F. Kennedy High School for my sophomore year (1981-1982). We were the Islanders, but since there weren't that many high schools on Guam, some high schools had two teams for every sport. The high schools at that time were JFK, George Washington, Agueda Johnson, Inarajan High and Guam Community College. The two JFK teams were called Green and Gold, our school colors. I was on the Gold Team coached by Christine Taitano and Jim Taitano. The Green Team was coached by Christine's husband, Joe. All were standout runners on the island and I learned a lot from all of them that year. I was still an "ok" runner, but slowly improving. Races were no longer 1.5 miles of running in junior high, but now 3.1 miles (5k). I had to get used to running twice as long! Again, nutrition and hydration weren't much of any importance. Even if the coaches told us about their importance, we probably didn't pay that much attention! I remember during our lunch period, we would walk over to the nearby McDonald's the day of a cross country meet and eat Big Macs, Quarter Pounders with Cheese, french fries and soda about three hours before a meet! At the meet, top finishers were coming in just over 17 minutes, while I managed about 18:30.

I burst onto the running scene when I transfered to Simon Sanchez High School after the island-wide school re-alignment. We were the Sharks in Black and Silver and high schools now had one team instead of two. Our coach was Fred Schumann, another standout runner on Guam. Under Fred's mentorship, a good nutrition program was first introduced. I remember Fred telling us the importance of carbohyrates and hydration (maybe I was paying more attention this time as I got older and more serious with running!). Sometimes after a good workout, we would chip in to have pizza and pasta! The workouts became more and more intense and Fred even ran with us to push us even harder! I found myself coming in the top 3 at most cross country meets. I even won some of them and my times dropped to the low 17-minute range for 3.1 miles. Under his mentorship and the knowledge I learned from the Taitano Family, I made the All-Island Team in my junior and senior years (3rd place and 2nd place respectively during the All-Island Cross Country Championship)!

Fred Schumann ran the length of Japan in 59 days (http://fiftyninedays.blogspot.com/) in the summer of 1983, which was after he coached us.

Always a Runner...

It All Began in 1979

2010-10-25T12:38:00.000-07:00

Simon Sanchez Junior High School

Cross Country Team, 8th Grade, 1979 - 1980

L-R: Mark Quenga, Me, Ricky de Luna

Simon Sanchez Junior High School

Cross County, 9th Grade, 1980 - 1981

My name is Patrick Silverio and I started running in 1979 on the island of Guam when I attended Simon Sanchez Junior High School in the village of Yigo. My friends Ricky de Luna and Mark Quenga were on the cross country team and my physical education teacher, Phyllis "Bobo" Bryant, was their coach. They all kept convincing me to join the team, but I resisted because I felt I wasn't good enough. I finally gave in and joined a few weeks into the season. I remember running my first cross country race against Dededo Junior High. It was "just" a mile, but at 13 years old it felt much longer! I can't remember what place I came in or what my time was, but I stayed on the team even after going through an episode of hyperventilating and almost puking at the end! I finally saw my name printed in the results section of our newspaper the following year in the Pacific Daily News and thought it was so cool! I clipped it from the newspaper and still have it to this day! That season, we were now running 1.5-mile races.

I remember the camaradarie of being on a team. We would meet after school to train for our cross country meets, sometimes running to restaurants like Pizza Hut or to the beach, just to add variety to our program. We just ran. No formal speed workouts, distance runs, no core workout and surely we had no education in nutrition or hydration! Many of us also wore the wrong shoes! My first pair of "running shoes" were the pair of Adidias tennis shoes I wore daily to school! But it was still a lot of fun!

Always a Runner...