Middle of the road

Finally a decent run. First run getting up at 3:30 am to get out the door by 4:30 am. Pretty hard to get to excited running 5 miles in 45 minutes. The stiffness in my ankle has just about gone away. Breathing wasn't an issue, maybe the pollen is about done. This spring has been terrible for the allergies, probably because I'm not running very much.

Perhaps next week I'll try to run with the guys once or twice. The main road out of my subdivision is being worked on in both directions. Talk about a cluster fuck. The city is putting in a traffic light in one direction. That's good, its been needed for awhile. The boneheaded thing is resurfacing the entire road in the other direction at the same time they are making every corner wheel chair accessible. That's all well and good, but why make a corner accessible if there isn't a sidewalk leading to that corner? Even dumber is resurfacing the road which is due to be widened in the coming year.

Creepy headline of the day

Baby girl sacrificed on bonfire after sect leader says tot is the Antichrist, Chile cops say

 "Everyone in this sect was a professional," Ampuero said. "We have someone who was a veterinarian and who worked as a flight attendant, we have a filmmaker, a draftsman. Everyone has a university degree. "

Weather for this weekends Country Music Marathon continue to improve. Temperatures will cooperate, the rain may not even be a factor. Spring marathons are such a crap shoot. My target marathon last weekend had good weather but the course had to be rerouted because of flooding. I've run a marathon on a flooded course where they didn't bother changing the course. It was an adventure by a shody/less than ethical race director in Texas. We have them here in Tennessee as well.

 "Those who think they have no time for bodily exercise will sooner or later have to find time for illness." Edward Stanley (1826-1893)

Unsung heros

Runners hug your loved ones. Runners weren't the target of the terrorist that bombed the finish of the Boston Marathon. It was the running community at large, the support cast, the mothers, fathers, sisters, brothers, sons, daughters, grandparents, first responders and volunteers. It was the innocent ones. Everyone who knows a runner or supports one in their quest to get to Boston or any local race knows they are the one's waiting at the finish line.

Reality is a kick in the gut. That was my overwhelming feeling almost all day on Monday after I'd heard about the bombs. I worried about the runners I knew who were running, I worried about the spectators. I failed to think about how the loved ones, supporters, and other runners felt about the bombing. They must have been feeling what I had ten fold.

Some of the posts and remarks I've seen really make me wonder. Most non-runners get the Boston marathon. They're the one's who called, texted or posted on social media wondering about the runners and spectators. Some people still just don't get it. A bomb is the opposite of a marathon.

Traded some emails with my running buddies from Atlanta on Monday morning about the good old days when we were all chasing our Boston dreams. My Boston marathon has been run. But every Monday on Patriots day I'm usually stalking runners I know running the current years marathon. This was the 117th year of the Boston marathon.

Still like to wear my Boston marathon jacket to at least one race a year. Seeing someone in a Boston jacket was always one of those carrots that prodded me to get my qualifying time. I think it's only fitting that I return the favor along the sideline of the local marathon.

Dad at the Rocket City Marathon

Thought I was a runner

Sidelined yet again. This time it's a fractured 5th metatarsal. Typical training run with the guys. Cold morning, probably overdressed, double layer for everything. In hindsight, this kept my knee from getting skinned up more. I was running behind the fast guys on the *&^%$ sidewalk. B was behind me. I stepped wrong on one of the driveway inlets. I hit the ground pretty hard. Ripped the palm side of the first glove layer. Rolled completely over on the outside of my right ankle. Got up to see if I could run it off. Wasn't going to happen. Hated to ruin the guys workout, so I told them to go on and I'd walk to my son's apartment. (luckily it was only about a block or so up the road)

Really helpful to have a wife who works for a Orthopedic Doctors group. We arrived around 7:30 am and I was out the door by 8:30. That has to be the quickest doctors' visit ever for me. Most time consuming part of the visit was filling out all of the paperwork. They took me straight to x-ray. Pretty short wait to get the x-ray's and then back out to one of the examination rooms. Finally got a sympathetic doctor who ran in college. That was a pleasant surprise. I'll be wearing a boot for 4-6 weeks. No surgery, doctor will try letting it heal as it lies, with the broken pieces overlapping. Stronger joint ? and no need to go back and remove a plate. 

Can't ride a bike. At least not for a week or so. The doctor did ok swimming. Perhaps I'll give pool running a try this go around, if I'm uncomfortable riding the bike on the trainer. I've ridden a bike trainer with other injuries. Also broke my running streak today, it was only 33 days this time around.

This isn't the first time to be sidelined with a injury. Ankle sprains. One of the reasons I don't run on the golf course any more is because I seem to sprain my ankle easily. I've done almost exact same thing on my other ankle. I stepped in a hole pacing a friend at CMM several years ago. It was the inside ankle sprained and a fractured 5th metatarsal on the left foot in 2002.

Supposedly I'm a grumpy old man. Who'd have guessed? Even worse when I'm hurt. Paula was worried I'd be rude/grumpy/mean to her co-workers. I thought I was pretty civil. I'll be worse in the coming weeks after not running. Hopefully, I don't take it out to much on those around me. I'll just kick the dog instead. What really pisses me off is the snide remarks about my "healthy lifestyle". I'd like to think most are just ribbing me in jest, but sometimes I wonder.

Spring marathons

The Boston marathon has come and gone. Next up is the Country Music Marathon here in Nashville, on Saturday. One of the tough things about a spring marathon is the uncertainty with the weather. Tomorrow's forecast is not very runner friendly. 63 degrees at 7 am, gun time and 79 degrees by 11 am. The half marathoners should be ok, but anyone running over 3:30 for the marathon is going to have some serious heat. Looks to be the second warmest or maybe the warmest CMM to date. Sure glad I'm not running it.

I prefer to train for the fall marathons. Downside for them is having to train in the heat, but most times you get the benefit of a cool/cold day on the day of the race. Most training runs for the spring marathons are run in cooler/cold weather. Lots' of rain this cycle, but little or no heat. I've been watching the 10 day forecasts for Cincinnati. Looks like our weather will be decent, low of 56 degrees and a high of 73 degrees. Little warmer than I'd prefer, but not a sauna bath like it will be in Nashville.

Good luck to everyone running the Country Music Marathon or half marathon. Hope they've fixed the traffic jam at the stadium. I'll be sleeping in on Saturday. Plan on running a easy 8 miles on the greenway once the sun comes up.

My goal race, the Flying Pig is one week, one day and one hour away. This cycle has been the most intense training ever for a marathon. More long runs. More speed training. More miles. But, here it is one week of taper down and a touch over a week to go and the pre-race jitters aren't as bad. My resting heart rate has dropped another couple beats. Seems I'm calmer? Doesn't mean I'm not going through everything about the race in my mind.

I'll toe the line at the pig, at the lowest weight since high school. Not that I've ever really gotten fat or overweight. The most I've ever weighed is 172 and now I'm down to 152. Most of my marathons I only get down to around 160 pounds. It wasn't until I started increasing my mileage that I dropped below 160. When I eliminated all off days in my running, I actually gained a couple of pounds for about a month.

3 weeks till the pig

Today was the last 20 miler, did 22 miles at a 7:50 average pace. This run was much easier than the last 21 miler. Lot's of energy left at the end of the run. BQ1 was on hand for the second loop to help pull me through the last 11 miles. He's running the Country Music half marathon next week and looked strong chugging up the hills ahead of me. On Wednesday we did a 6 mile tempo workout that was very encouraging. We averaged 6:34 pace even with the hills and the wind. One more week of 100% mileage and then taper for 2 weeks.

Streak is still alive. Its at 55 days. I'll probably let it go in the last couple of days before the marathon. 4 miles is the number I've determined for runnng miles to keep the streak going. I usually only do 2 miles the day before the race.

Got some Zensah calf compression sleeves on Monday from the Fleet Feet in Murfreesboro. Krista emailed me to let me know they'd arrived at the store. I'd tried on some of the Swiftwick sleeves at the Fleet Feet in Brentwood. They didn't have my size. I've worn them on two runs. First time was for Wednesday's tempo workout when the temps were in the upper 30's. Usually tight weather, but these things worked alot better. Wore them again for this mornings long run. Again the temperature was a little cooler, 39 degrees to start. But, it warmed pretty quickly to low 40's by the time I was done. These things are great. Not as much compression as the old neoprene calf sleeve I use to wear. But, I really only wore one when one calf or shin was sore or tight. I really just bought these for recovery from the long runs. Started looking before the Tom King half marathon. Only negative so far is they make you look like a catholic school kid. I'm ok with that, I never really have given a rats ass what anyone thinks anyway. But, the biggest deal buster is this guys wears them. Oh well, they seem to work, so I'm sticking with them.

Jeff Galloway, ex-Olympian and king of the Gallowalk method to run a mediocre marathon.

winter, it's back

Windy morning. Gusts around 20 mph with temperatures around 36-39 degrees made for a cold morning. Forecast calls for the temps to drop a couple more degrees for the lows this weekend. Yuck, another 20 miler with tights. Did 8 super slow miles by myself on the golf course this morning. Nice to run my own pace every once and awhile. I enjoy running with a group, but it's good to mix it up.

Read the best advice I've seen on the Internet in quite some time the other day. Coach to one of his students, "stay off the Internet and don't read any of the running forums". Wow, that's some great advice. Check any of the running forums, LetsRun, RunningAhead, Running2Win, Runners World or our local Nashville Striders. Lots of good advice, bad advice, gibberish and mostly static. It makes for interesting reading. Some see more traffic than others. Locally ours will start picking up in the coming months as everyone gears up to run the Country Music Marathon or half. Lots of first timers with loads of questions and the list checkers.

12 weeks out

Little over 12 weeks to go until the Flying Pig Marathon. Training has been going well. Down week in mileage, but did do my first streak with no days off. Ended up with 19 days straight. Took yesterday off. The increased mileage is really seeming to make a difference in being able to hang with the fast guys, at least on their slow days. Real test will be the effect on marathon day.

Never did receive my Striders calendar. I didn't think my membership expired until March. Oh, well. Don't think I'll actively pursue pacing again at the Country Music Half Marathon. It's a blast doing it, but I've done it 2 years in a row. Time to let someone else have a shot if they're interested. I'd do it if no one else steps up. It's the closest I ever get to the elites and the elite treatment is really nice.

Easy 7.2 miles tomorrow in the gravel will give me 64 miles for the week. I'd like to average 64 miles or better through this training cycle. The training cycle for my Boston qualifying run at the Rocket City Marathon was a 45-55 mile per week average. The biggest difference, besides a decrease in average pace is the hydration and nutrition needed on my runs. My typical mid week run was between 4 and 8 miles. Now its closer to a 10 miler. This really seems to make a difference on how much water I need during a run and how much nutrition (IE: powergel) is needed and how often.

windy morning

Pulled into the parking lot to meet speedy this morning to rain blowing sideways and temps at 44 degrees. We both were really tempted to just go back home, but went ahead and got our run done. Nothing fancy, speedy did a tempo yesterday so we did an easy pace for him which is about marathon pace for me. Wind was pretty fierce when it was in your face and the rain was blowing.

Trying to plan out the next race and plans for the spring. Current plans are to maintain about 40-50 miles per week. Next race is going to be the Fat Ass 50k on January 1. Talk on the strider board about another race on the 11.2 in Percy Warner Park. I'd do that again, but not really racing it. Wonder if anyone is going to step up and volunteer to organize and score it?

Next major race is going to be the Flying Pig marathon in May. Plenty of time to build up with the Daniels program for a fast marathon, 3:10 or 3:15. Need to check out marathonguide.com to get a B race in case the Pig doesn't work out. Maybe pace the 1:45 group at the Country Music half marathon in April.(if Peter will have me back after last years debacle).

pulled along

Gaaawgus sunrise this morning. Didn't even peak until after we had finished running and I stretched out after this mornings run. Last week the sunrise was about 4 miles earlier into our run. Hope that means cooler weather is on the way. Today's run was all about hills. Did the Spain Hill loop, 11 miles with about 4 good hills to climb. Speedy pulled me the entire way and then decided to push 2 of the last 3 miles home. Actually felt pretty good, right about tempo pace. Average pace for the entire run was 7:20 with the average heart rate about where it was for the 8:00 pace for the CMM half marathon pacing effort. (155 bpm)

Carried my water bottle this morning, instead of wearing the usual water carrier. Last few long runs have been a bother with the water carrier. I may try the handheld water bottle for Saturdays 20 miler. Still haven't decided where to go. Somewhere with some hills. Probably be back out either at Spain Hill or the Lascassas loop. This time I'm going to start at 4:30 am, and beat some of the heat. Could always drive into Nashville and go on the Strider training run. Only downside, it kills half the day. At least by starting at 4:30 am and running local, I'm back home at a decent time.

Party at the bosses house last night. Lots of good food, beer and wine. Ate to much, but did manage the beer intake.

Pet peeves

Yes, I'm an old curmudgeon. I've got lot's of things that tick me off. I try not to be to negative and keep them to myself, but sometimes the pet peeves do come out. Today's was the bike rider who didn't let me know he was passing on my left. It doesn't take much, a simple "on your left". I try to do the same when I'm on my bike, because I know it scares the crap out of people when you're suddenly on their shoulder. I even do the same when I'm running when someone doesn't hear me approaching from behind.

This mornings speed went well. 12 x 200 meters at R pace with a 200 meter recovery. I averaged 41's which is right where the coach, aka speedy told me I should be running them according to Jack Daniels. This is 4 levels above where I had been doing the speed workouts. I was skeptical at first, but it felt right. Didn't use the Garmin at all except as a tachometer and odometer, distance and heart rate. Used the old Timex Ironman watch to record the splits. That's what I'll do on race day. I wore the Timex on the left arm where I usually wear the Garmin. The Garmin was on the right arm and I sure could tell it was there. Felt heavy and clunky. I don't really notice it on my left arm. Strange.

CM1/2M photo's

Goals

CMM is done, time for a new short term goal. Here's a laundry list of some of my running goals.

Fast marathon, fast for me being 3:10. On hold, I haven't done a marathon since Boston in 2005.



Fast 5k. Sub 19:00. I've run a 18:48.

That's the trophy, I was 3rd Male overall. But, that was several years ago, 30 degrees and a night race, with a downhill finish, and on a course I ran 2-3 times a week.

Marathon in 50 states on hold, at least until I get back to doing a marathon a year.

50 miler, probably attempt this in the fall when it's more comfortable doing 20 milers.

Re qualify for Boston. Boston rocks, I'd really like to run a decent time on that course.

Fast half marathon. Anything under 1:28 would do. I've run that time twice, once in a marathon buildup and another training solely for the half. Perhaps this fall at the Murfreesboro Half.

Immediate goal through this summer is the sub 19:00 5k. Three quality workouts a week on six days of training. A tempo or progression run of around 4-6 miles on Tuesdays. Just hope EB is healthy and we can continue those workouts. A speed session of 12+, 200's with 200 recovery at R pace. Most of these will be on the road, but maybe some on the track for a little break from the asphalt. Long run of 12-13 miles at around 7:30 pace. Longer if coach feels its needed. The other 3 runs will be recovery, with at least 2 of them on the golf course or trail to give the legs a break from the asphalt.

Run this morning was 10 miles at 7:30. Felt great, used the trick from TR and took a hand held water bottle filled with a 50/50 ratio of water and lemonade. Honeysuckle is in full bloom. Pretty flowers, great fragrance, but a nasty vine that takes over everything and the pollen gives my allergy fits. No effect this morning?

Country Music Half Marathon race report

Apology. First off I need to apologize to everyone who was waiting for me in corral 4. I was just getting off the bus when the gun went off. I allowed an hour to make it to the start. Next year, I'll either have to stay in Nashville or leave the house at 3:30 am. (I live in Murfreesboro and left the house at 4:30 am)

Weather. Best of any of the Nashville races I've done. This is the second half, plus 2 full marathons. Cloud cover, little breeze, little rain. Excellent, just glad I was finished before the sun popped out.

Race. My chip time was 1:44:26. Got the job done. Did get a group around me almost from the time I jumped onto the course. Crowd support was good this year. Little hoarse from yelling trying to get the crowds to yell when we went by. I jumped in behind the 3rd corral, and tried to stay behind the 3:30 marathon pacer. He got ahead of us for quite awhile, but we caught back around mile 11, just before the split for the marathoners and half marathoners.

Excuses. Only one bottle of water before the start. Plan was to drink that bottle and then eat and drink some more before the start. No food. Didn't get a chance to change shoes. I wore my rain shoes, an old pair of trainers that I wanted to change out of before the race. No Succeed. Planned on one capsule before the start, because of the temperature and humidity.

Traffic. This is the only real complaint, but it lead to me not getting to the start on time and all of the other excuses listed. I can't believe someone can design an egress to a stadium knowing the amount of traffic coming in and have only 1 lane coming into the parking lot. Complete bullsh*t. Last year the traffic coming in from interstate 24 slowed around Hermitage Avenue. This morning, just after the 24/40 split, traffic came to a complete stop. I sat in traffic for an hour. I got to that point at 5:30 and didn't get off the Hermitage Avenue exit until 6:30 trying to get to the stadium. Debate in my mind was go to the stadium and wait for the bus, or try and get to the start with all of the lane closures. Chose the stadium.

All in all I had a blast. I'll be back next year. Good call to wear the regular stop watch to monitor total time. The Garmin was good for seeing where we were distance wise. I didn't feel comfortable with the heart rate. According to it I was running tempo pace the entire race. Actually did what I did last year and ran by perceived effort. Uphills were a little slower than pace and the downhills a little quicker. Seems like more downhill in the final 3-4 miles than I remembered. Next year I need to mark on my pace band where the water stops are located.




Post mortem. Still don't know what to make of the heart rate data. I started out at 172, that's because I sprinted from the buses to the meeting spot for the pacers and dropped my bag and sprinted to the starting line. I saw corral 4 coming to the line and jumped in at the start, but evidently I actually jumped in the back of the 3rd corral. I never could get my heart rate below 155. In training 8:00 pace was 145, add a couple of ticks for the heat. I averaged 163, which is tempo pace and hit 170+ a couple times. Some of it is because I waved the pace stick around and gestured with the other arm to pump the crowds for a little noise. Bottom line, the Garmin is a great training tool but I'll leave it at home on race day.

runner geek

Laying out all of my stuff so I don't forget anything. Got the coffee set to start brewing at 4:00. Should be out the door by 4:30 and arrive at the stadium around 5:30. Should get me to the start line at 6:00 at the latest.

VIP pass


Pacer flag


The Jacket

Sneezing fit

Finished my 4 mile pace run this morning with a sneezing fit. Seemed to last forever, but I'd rather put up with the occasional allergy reaction versus taking meds. I stopped taking the prescription meds for allergies back in 1996 when I started running marathons. I felt they dehydrated me to much. Also, I've read and firmly believe the more I run in the elements the more my body becomes adapted to the allergens.

My oldest son Darrell went through the allergy testing and shots about the same time I stopped taking the meds. He doesn't appear to have to much trouble with his allergies. Dylan on the other hand takes a over the counter med for his allergies.

Leaving work early this afternoon to go to the Country Music Marathon expo.

Sobering run

Started hearing the sirens as I was getting ready for my run this morning. The entrance to our subdivision was blocked and I continued on around Thompson Lane. The first vehicle I saw was a pickup truck with a flat tire and the rear differential gone. I thought it must have been a drunk driver, especially from the marks it left in the road. Farther down the road was the other car. First time I went by before dawn, it looked like a SUV. Coming back the second time, I could tell it was a maybe a 4 door Altima. Both passenger doors gone and the drivers door as well. Terrible wreck. One fatality and another person life flighted.

Coming back through the crash scene was very sobering. I could feel myself about to lose my breakfast. I've seen enough death, dying and car crashes, but it still really makes you think when its back in your face. My heart rate jumped 10 points, coming through the first time and back through the second time. Just thankful for the police officers, medical personnel and their families that have to deal with this stuff on a daily basis.

Run this morning was supposed to be a 6 mile pace run. I wanted to see how close I could get to pace on the first mile. Ok, for the first half mile, until I saw the first police car. First mile was a 7:38. Settled down after that and came in on pace for the rest of the run. Couldn't really go by heart rate, only by perceived effort for the first 2 miles and the last 2 miles. I could see the police car and lights as soon I turned the corner for the stretch down Thompson Lane to the house.

Four miles easy tomorrow. Thought about doing the golf course, but why even risk another sprained ankle.

Spring marathons

Weather forecast is coming around for the Country Music Marathon on Saturday. It's going to be in the 80's all this week and then break on Saturday. Temps forecasted to be a high of 69 degrees and scattered showers. Repeat of the last couple of years. Personally I prefer temps under 50 degrees and ideally in the 40's to "race" a marathon.

I've made the mistake of trying to race a marathon when the temperatures aren't in my ideal zone. The result is usually a slower than anticipated race. I sweat to much and don't keep up with the hydration. It's even happened in a half marathon.

But, hydration and nutrition, like temperatures affect everyone differently. It's only taken me 13 years to figure out the balance of nutrition and hydration that works the best for me during the marathon. I've had some serious bonks and bouts of dehydration (the picture tells the whole story) during races and even on training runs.

The Country Music Marathon has become an event. 30,000 runners wow. Over 90% will be running the half marathon. Sure, some will be racing but the majority are just out to be running. Same here, it's my chance at the "rock star" lifestyle as a pacer. Wish the best to everyone in their race.

Final thoughts before the race. It's crowded, if you don't get up front and you are wanting to race, change corrals at the expo. The first 2-3 miles are very crowded, don't waste energy dodging and weaving trying to get on pace. If the temperatures are above where you've been training, adjust your pace from the start.

I may try for another fall marathon. Spring marathons haven't been very kind to me. Perhaps a 50 miler over the summer or early fall. This running stuff is addictive, I've been at it now for right at 20 years.

no chain

Felt great this morning. First mile was slow, ankle took awhile to loosen up. Eased into half mary pace. Heart rate has come down a couple ticks, for the same effort. Don't know if its the result of the miles building back to pre-ankle sprain level or the cooler day. It was taking around a 146 heart rate to average 8:00 minute miles, this morning 142 was getting the same thing? Looking at the log, I've gone from 40 to 46 to 54 miles in the last 3 weeks.

Still thinking about a 50 miler. I've been reading Dirt Diva's blog and some of the other ultra blog writers from her blog. I can see why houses cost so much in California. Look at all of the trails they have to run on. Flip side is the crime in places like LA. CNN had a blog regarding the homicides in LA county. Sobering stuff.

Strange find on the road this morning. Trailer hitch pin, pretty normal, but then a Canadian 2 cent piece? It's been run over so much its' hard to make out. Looks like a bust of a woman on the front, the queen I'd suppose. The reverse has a fleurdelis and the number 2. Appears to be copper, about the size of an American quarter dollar.

Phishers

Got sucked into one of those damn virus protection software scams this morning. I was uploading a image onto my new photobucket account and got suckered. Pisses me off! Now I've got to go out and download Norton and get this crap off my computer. What a waste of time. I don't know if photobucket is to blame or me letting my guard down.

Run went great this morning. Beautiful day! 10 miles at half mary pace. First mile was 8:53 to warm up and then into pace. Last year I only practiced pace for 5-6 miles total at a time. This year I'm in much better shape.

taper, why?

Dug out the training logs to see what I've done before other half marathons. Usually just cut down mileage the week before the race. Take an extra day or two off at the most. Mostly the halves I've done have been in the build up phase for a marathon. I've only trained specifically for the half twice. First time netted the same 1:28 I've done two other times. The most recent 1:28 was after doing a 17 mile long run a week before the race.

The last training specifically to race the half was a disaster. Ran a 1:32. Went out at a sub 1:28 pace but couldn't keep it going. It was way to warm for me, 72 degrees to start and 82 degrees at the finish. Should have adjusted the pace slower from the start and then picked it up closer to the finish.

This training cycle started out with two goals, a sub 19:00 5k attempt and pacing the 1:45 half marathon group at the Country Music Marathon. Scrapped the sub 19:00 goal after spraining my ankle a few weeks ago. Don't know why I thought a taper was needed this cycle for the half. Last year I was forced to taper because of the broken big toe. Really had doubts on whether I could pull off the pacing job.

This years buildup was really going well. The 6 days a week and twice a week speed workouts were going very well. Last year I weighed 162 the week before the race, this year 154. Guess the sprained ankle just set me back more psychologically than phyically. I did lose some fitness. Todays' tempo should have been easier. I was up to 6 miles at just a touch slower pace. Guess that's why I thought a taper was needed.

Damn, I'm becoming Stryped.

taper time

Met Speedy at comcast for a tempo run. Cold morning, 32 degrees, clear and little to no wind. Went with the naked legs, cold during the 3 mile warm up. Felt good at speed though. Didn't come easy this morning. I had all I could do to keep up with Speedy, he went a little hot. Splits came in at 6:38, 6:37, 6:32, 6:37. Struggled at 1.5 miles in, ready to stop, congestion in the chest because of the allergies. Felt better at 3 miles and got a rhythm going. Last mile felt like I was slowing but just struggling to maintain. Splits actually were consistent. 9.6 miles for the day.

Really hesitant to even do the tempo this morning. Race day is coming quick. Not so much a race for me, but still need to be able to click into pace and keep it steady. Biggest fear is getting hurt. I'll use the 10 day taper from Jack Daniels training program. Tomorrow will be a off day.

Hate taper time. Rest before the race is good, if I were racing. I'm not. Should just be a semi-long easy run. Work will be if the temps are greater than 50, then it will be more of marathon pace run. Thing about taper is feeling aches and pains because of the decrease in mileage and intensity. Ghost pains or imagined pains, I don't know.

Speedy talked about trying out some different trails after the race. Sounds good to me. Dirt is easy on the legs. Only downside is the drive. Another 3-4 weeks and I won't be able to keep up with him anymore, except on his recovery or easy days.