Ocean Drive Week 5 - 01 20.14 - 01.26.14

01.20.14 - 9.11m - 8:30 avg pace - Can't believe I am in my 5th week of training for Ocean Drive. This cycle is just flying by. Very easy 9+ miles to kick-off the week.

01.21.14 - 10.75m w/ 400/800/1200/1600/1200/800 Ladder w/400 rec - Snow early in the am headed to Y for another speed day of intervals. Par for the course this cycle. I have not done ladders all that much and probably one of the tougher speed workouts imo. Felt pretty good today for a speed day. really slowed down the rest intervals and cooldown as well. if nothing else that is one of the major advantages of treadmil running not running paces faster than you should.

01.22.14 - SRD - I love Wednesday Rest Days!!!:)

01.23.14 - 10.29m w/8M@MP -7:29 avg pace - another wintery day and cold temps took MP run inside. I wanted to change it up a bit on this MP run and did first 6m as a wave tempo alt between 7:35/7:08 pace. last 2m was a progressive LT type run from 7:35 down to 6:58. Tough run on the mill, but got a good workout in.

01.24.14 - 8.0m - 8:52 avg pace - Slowed it down a bit today as my legs were feeling it from MP run yesterday. Another run on the mill. Lot of snow on ground after getting dumped for 4-5" yesterday. Weather has been unbearable this week.

01.25.14 - 11.01m - 8:39 avg pace - another mill run as status quo goes this week. Too cold for my liking. Maybe I am just being a wuss with all these mill runs or just being smart. Depends on your perspective I guess. Played with incline today and did some incline ladders from 0-8% incline. Good to mix it up and get a decent workout in at same time.

01.26.14 - 14.1m - 13.1m LR w/ another mile as a cooldown - 8:06 avg pace for 13.1 - really debated about running outside or not today. Another morning of chilly temps. Decided a mill LR would be way to go as much as the prospect of running 13-15 miles on a mill really did not appeal to me. Just about getting it done some days and today was one of those days. Solid run even with cutting it a mile short ftom my planned 15. Leaving Y it was 27 and sunny so I probably should of sucked it up early and ran outside.:)

Hard to believe 5 weeks are in the books now. Probably ran way more on mill than I would have liked this week. The joys of winter I guess and me just being a wuss on some of those days where I probably could of ran outside though. Lot of people don't like the mill but I am starting to at least tolerate it. I much rather get my run in safely  & as intended instead of slipping on some ice and be out of commission with injury. Not about being a badass all the time to see what Mother Nature can throw at you and being tolerant of that. On bright side winter will be done in 5 more weeks so gotta look at the silver lining.

Bottomline line had a solid week with 63.3 miles after a cutback week the week before. 9 more weeks till Ocean Drive. #BQin14

Chamberburg Half Marathon Race Report - March 12, 2011 - Coming Full Circle

"We meet again, at last. The circle is now complete. When I left you, I was but the learner; now *I* am the master."- Darth Vader from Star Wars:EP IV - A New Hope

Not quite Darth, but close. The Chambersburg Half Marathon is one race that will always have a special place in my heart and means a lot to me as it was my first right here in my hometown of Chambersburg, PA. The last time I ran this race a year ago I was but the learner barely running 3+ months averging 22 miles a week. Lot has happened since than as I progressed as a runner in the past year with the highlight finishing my first marathon at MCM last October. 

I remember this race from last year like it was yesterday. A cold, rainy, and very windy day and not best conditions to run a half marathon let alone your first race. This was the farthest I had run to this point, 13.1 miles finishing in a respectable 2:14:01, 24 out of 27 in my 35-39 AG for my first race. I remember my whole body hurt after the race that day, but a good hurt reveling in my accomplishment of racing my first half marathon.


Fast forward a year later my how things have changed. Averaging 45-55mpw and doing more quality runs than I did in the last year, I felt better prepared for the task at hand this time around. Originally when I started my training cycle I had set a goal of 1:45. That was the goal I had hoped for in my last half marathon last fall in Virginia Beach, but fell short of that goal for various reasons. As my cycle progressed my running & my fitness vastly improved, I decided a 1:40 was a good possibility and the goal I would aim for. A goal that would be a challenge on this rolling hill course, but a course I have become all too familiar with and know like the back of my hand. This would be a goal that would have a lot of meaning to me if I could accomplish it on the hometown course returning to the scene of my first race. More importantly it will set me up well for my next marathon later this spring.

Race day arrived and I was as nervous and excited as I was a year ago. I was wide awake a good hour before alarm went off thinking about the race. Alarm went off, took my pup for a walk, ate my oatmeal, and got ready to head out to the race. Race was a short 5 minute drive from the house starting at the local middle school. Picked up my bib and my race shirt, hit bathroom one last time, and warmed-up to get ready for the start of the race.

Ready for the big race day!

It was a beautiful sunny day with temps in high 30's at the start. Big difference from the weather conditions for last year's race. I lined up at the front as I toed the line awaiting the start of the race. Since it was a local race with no chip timing I was not going to make same mistake as a recent 5k and lose some seconds by not starting upfront on my finish time. Race started and I was off.

Mile 1-3 - I definitely had a strategy I was going to plan to follow running slower than my plan HMP to start off. Runners were passing me left and right, but I was running my race. Feeling really good my pace was faster than I had intended finishing mile 1 at 7:13. I knew I had to slow down a bit with mile 2. This is a very hilly course to say the least as  the up-climb started to rise heading to mile 2. I was able to slow it down to 7:42 at mile 2 marker and figured next mile would be even slower too as I climb the biggest hill of the course at 800+ ft elevation. Having the benefit of running this course every week there were no surprises here. Made me feel good motoring up the hill passing a few runners with a look of astonishment as I sped past them to the crest of the hill. The biggest hill behind me for now (we would see this one again when course loops back) hit mile 3 at 7:58 my slowest mile to date, but looking good for my 1:40 goal time.

Mile 4-6 - Leading up to mile 4 lot more downhill which would help me make up some time. Hit mile 4 at 7:31 as a result with some small rollers leading up to mile 5 and 6. Got into a groove with a nice cruising pace with mile 5 at 7:46 and mile 6 at 7:44. As I hit mile 6 I was feeling very confident about my goal time.

Mile 7-9 - Past mile 6 there is a small up-climb and then hardest part of course in my opinion with a out and back road leading to mile 7& 8. It's all downhill going out down Sollenberger Road and tough part is the up-climb back. Thanks to the huge downhill hit mile 7 at 7:40 before up-climb to mile 8 began. After mile 7 marker this is when some vicious wind started to whip in. Majority of course runs along open farmland and wind kicks up really bad at times. This was one of those times and lasted thru mile 9. Hit mile 8 at 7:58 thanks mostly to out and back up-climb, but had some good downhill as well. Lost lot of time leading up mile 9 as this was part of race where wind was at it's worst. Hit mile 9 at 8:21 by far my worst split at this point. It did not get me down as I was still tracking well to my goal time of 1:40.

Mile 10-11 - The wind died down thankfully, but this was when the course loops back to the biggest hills once again with some good up-climbs to the crest of that same hill. Even with the big up-climbs I gained some ground hitting mile 10 at 8:03. I got to the crest of the big hill (I really should give this bad ass hill a name-lol) and much better going downhill than going up. Cruised downhill at sub7:00 pace and raced up the next hill. One of the volunteers commented to me as I sped past her I made this look easy. That made me feel good and even more determined to get up this last hill. Crested this next hill and sped to mile 11 at 7:40 pace.

Mile 12-13.1 - With the biggest hills behind me for the final time of the race it was time to drop the hammer and finish this race strong. I knew I still had a shot of 1:40 even with the problems I faced with the wind a few miles back. Thankfully from this point to finish course was mostly downhill. Pushed the pace as I ran these last couple of miles over small rollers. Hit mile 12 at 7:32 and with a mile left to go I gave it all I had left. Last half mile up to middle school is a slight uphill and sped to mile 13 at 7:25 pace. The finish line was in sight and knew at this point 1:40 was not happening, but I was going to finish as close to that goal as I could. Kicked it up a notch to finish strong at 1:41:21 which was same time as my Garmin read.



Although I did not hit 1:40 I am very happy with new shiny PR knocking it down another 12 minutes. Definitely a PR to be proud of and one I trained really hard for. Just going to have to hit that 1:40 next time. Excited about the end result and what it means for my upcoming marathon later this spring.

What a difference a year makes from 2:14 to a 1:41 time finishing 61st overall of a field of 323 and 5th in my very competitive 40-44 AG. My running has definitely come full circle and can't wait to see where the rest of the running year takes me.

Thanks for reading and all your support!

Ocean Drive Week 4 - 01.13.14 - 01 19.14

01.13.14 - 8.5m - 8:36 avg pace -Easy run around town to kick-off another training week. Legs were flowing today.

01.14.14 - 9m w/5x1k@5k w/400 rec - 6:30 avg pace - took run inside to Y mill with rainy morning . At this point getting used to intervals on the mill. That time of the year. All about getting fit and getting work in as intended.

01.15.14 - SRD with some lite strength & core work.

01.16.14 - 9.13m w/5.37m@MP - 7:32 avg pace - did not get up as early as I should have and had to cut run short from my planned 11-12 w/7m@MP. Need to start shortening my w/u & c/d to get my entire workout in especially with MP runs getting longer at 8m starting next week. Felt it was better to cut workout and still get short c/d in. Still a solid workout even if shorter than planned.

01.17.14 - URD - I was feeling tired this morning and slept in vs. my planned 8 miler. Plan was to make-up after work but family had other plans. It was just as well as body probably needed extra rest this week. A cutback week it is.

01.18.14 11.1m - 8:42 avg pace - brought my planned 10 miler inside with snow overnights making roads a bit icy for my liking. Made it a progression run with some hills to break up the monotony of another mill run g or 10.6m with a 0.5 Collison to stretch run to 11.

01.19 14 - 12.3m Long Run - 8:04 avg pace - cut short planned 15 to 12 considering I would not hit my mileage this week making it a cutback week. Solid even Hanson MR effort feeling pretty effortless at times. A year ago this pace was not that way. Just running consistent goes a long way sometimes.

50.0 on the nose for the week to close out Week 4. Lower mileage than planned but sometimes you need to listen to body which I clearly needed to this week. Something I was stubborn about last cycle ending up overtraining like I did.

Ocean Drive Week 3 - 01.06.14 - 01.12.14

01.06.14 -  8.65m - 8:41 avg pace - nasty freezing rain so off to the Y and the treadmill I go. Not my first choice but better to get in the miles regardless and safely.

01.07.14 - 8.79m - 5x800@5k w/400 rec (6:31-6:35) - -2 chilly temps outside so me and my best bud the Y treadmill for interval day. 2.5m w/u & 2.5 c/d. Plan called for 6x800 but cut short to 5x800 with a side-stitch bothering on the last one. My third week of intervals and finding a groove with them even if on the mill. That time of year for training.

01 08.14 - SRD

01.09 14 - 11.1m - 7m@MP - 7:32 avg pace - Opted for another run on the mill with snow in forecast for the am. Some days about just getting work in. Felt good for MP run though

01.10.14 -7.4m - 8:16 avg pace - Overslept and missed my planned 8 miler.  Ran after work between kid activities.  Finally got a run outside this week. Found a nice rhythm today and miles just clicked. I could of run farther if I had more time.

01.11.14 -10.5m - 8:45 avg pace - Back to Y today for my run as weather was nasty and did not feel like dealing with it for 10 miles. Played wuth inclune in kuddle miles for sone good hill repeats.

01.12.14 - 13.2m - 8:45 avg pace - decided to join some friends for some trail running at Calendonia. Slower than my originally planned Hanson paced LR but made up for it with over 1000+ elev gain. Loop is called the Beast Loop fir a reason with some narly hills. Solid run and good convo with my running buds to top off the week.

59.7 miles for Week 3 keeping it consistent the last  three weeks (57/60/59.7). Off to good start fir the cycle with 11 weeks to go. #BQin14 #dowork

Ocean Drive Week 2 - 12.30.13 - 01.05.14

12.30.13 - 8.1m w/6x hill sprints - 8:48 avg pace - Week 2 of Ocean Drive training begins. Easy 8 miler with some hill sprints to kick-off the training week. Slowed it down a bit. been feeling I need to have some slower easy runs and not do them all at my faster easy Hanson pace. Not so much a recovery run but just  slowing it down a bit.

12.31.13 - 12.1m w/8x600 w/400 rec - 600s 6:30 avg pace - last run of 2013 with 8x600s on the mill at the Y. Warm-up and cooldown to and from Y. 600s not as tough as 400s last week, but hard workout though. Kept incline on 2% whole time for workout. Snow held out but a bit windy for the track today. Closed out 2013 with a bang with 2710 miles.

01.01.14 - 7.8m trail recovery run - 11:44 avg pace - First run of 2014 in the books for 7.8m at Caledonia on some trails. Really had fun running the trails or hike/jogging some of those climbs. Definitely different mindset than road running but a nice break from that. Some of those climbs really felt the burn in my legs even though it was more like a jog/hike. Need to do this more often. Thanks to my friend Chuck for showing me this awesome trails.

01.02.14 - 10.6m w/6m@MP - 7:26 avg pace (7:24, 7:30, 7:26, 7:28, 7:28, 7:18) - Decided to run my MP run at Norlo Park this morning. Same course as 24hr race held here in the spring. Never get to run here usually with my schedule so with day off today decided to take advantage of that. Solid MP run this week. 

01.03.14 - SRD with some lite core work. 

01.04.14 - 8.6m - 8:38 avg pace - 10 degrees outside and roads still a big ole mess from the snow so took run inside to the treadmill at the Y. Progressive easy paced run from 8:57 down to 8:06 and back down to 8:41. Just about getting miles in today.

01.05.14 - 12.75 - 8:04 avg pace -  Ran my LR a little later this morning to let it warm up a bit to a balmy 19 deg. Much better than12 deg in early am. Road conditions not as bad as I thought and was able to keep my LR pace for most part with a 8:04 avg. met up with my friend Bill and his daughter out for his first LR of his cycle for Boston.

Solid week in Week 2 overall and very pleased on how training going as workouts progress in the cycle. 60m for the week my first time hitting that mileage in 2014.

Gettysburg North-South Marathon Race Report - May 1, 2011 - Run to Race Another Day

"War is cruelty. There is no use trying to reform it. The crueler it is, the sooner it will be over."
-General William Tecumseh Sherman

General Sherman could not have described better what the inaugural Gettysburg Marathon would end up being this day. I remember when I first heard they were planning a marathon in Gettysburg, PA it was one I knew I just had to run for my follow-up marathon to MCM last fall. Just a short 35 minute drive from Chambersburg, PA, a marathon practically in my backyard. A race with 2 courses depending on what state you were from be it either the South or the North. Clever idea on the 150th anniversary of the Civil War. The race organizers later determined it was not feasible to have 2 courses as the logistics would not work, but runners would be segregated in North & South fields.

As registration opened I was unable to commit to train for this race with family plans around that time needing to be confirmed. Unsure if I was going to run this race I started training for the local half marathon here in Chambersburg instead. A few weeks before the half marathon, plans came into focus and it was decided Gettysburg would be the site of my 2nd marathon.

Reworked my training plan to focus on marathon training after my half marathon in early March. Training for my 2nd was a different experience than training for my first. My first marathon was all filled with the unknown with never running a marathon before and not knowing what to expect. Lessons learned from MCM needed to be applied here. As prepared as I was for that fall race I wanted to be more so for my second if I was to continue to grow as a runner. I virtually did no quality runs for MCM outside of my weekly MP & LR runs. I incorporated tempo and interval runs and increased my mileage into my training this cycle if I was to improve on my PR of 4:12:59. I decided on a goal time of 3:35 confident I could get it done based on the good training cycle I had worked so hard to get thru.

Gettysburg was going to be a special race not just for me and a potential PR, but also get to run with good running buddies Kevin Hewitt and Rick Bigbee who would be going for a BQ. Training cycle was in the books and it was time to head off to Gettysburg on Saturday. It turned out both Rick and I were staying at same hotel in Gettysburg. We met up late that afternoon for packet pick-up and a final shakeout out and back on that first mile of the course. We had a good run keeping it nice and easy. Afterwards went to the Appalachian Brewery to get our pre-race dinner. We both chose the pasta to keep the GI in check for race day. To top off the nite we drove the course. Course looked hilly, but driving the course is different than running and did not seem any more hilly than I was used to back in Chambersburg.

Race day was here and as was the case with MCM I did not sleep well waking up numerous time throughout the nite. Alarm went off at 4:45am and I was wide awake ready to run in yet another marathon. I went thru my normal pre-race routine and got ready for the race. Kissed my wife good-bye and thank her for supporting me thru another training cycle. She would be waiting for me at finish along with our three kids. Met Rick downstairs to head off to the start. We got to start and met up with Kevin as well as some other running buddies Glenn McKinley and Rob Dolan. Hung out with them for a bit discussing the task at hand and took a few pictures. Kevin, Rick, and I proceeded to start line and the inaugural Gettysburg North-South Marathon had begun.

Mile 1-6 - kept it slower than MP to start off as runners were bunched up with mile 1 at a 8:40 pace. Some good hills with mile 2  a little faster and right at MP of 8:06. Knowing that was too fast at this point got into a groove next few miles slowing it down to a 8:20-8:30 pace thru the 10k mark.

Mile 7-13 - started to pick it up to a 8:15 pace for mile 7 and eased into MP at 8:05 for next few miles. Tough hill at mile 11 really ate me up at 9:21, but did not get unraveled yet. Came into good portion of downhill and maintained MP until turn around point. Saw Kevin and Rick before that and Kevin gave me a high five. Still feeling really good at this point.

Mile 14-17 - hit mile 14 and calves started feeling tight and eased back pace a bit. Kept it going until another big up climb at mile 17 and that's where I started to unravel. Calves were hurting so bad I had to walk a bit to relieve the pain a bit. At this point I pretty much decided a 3:35 was not going to happen and just thought about keeping it moving along.

Mile 18-23 - calves were screaming at me now and decided to just run/walk rest of way. I was walking the up climbs and running the downhill or running long enough until I could not tolerate it. Disgusted with how the race was going just thought about finishing with all my goals clearly out the window. Never thought about a DNF, but was clearly doubting myself and all the hard work I had put in.

Mile 24-26.2 - I got to mile 24 and all I thought about was crossing the finish line even if I had to crawl over it. I was cruising along in a slow jog wondering if Rick with Kevin pacing him got his BQ 3:24. It was one of the things keeping me going. Then out of no where who do I see, but my buddy +kevin   running towards me knowing full well why he was here. It really boosted my morale a bit and he ran alongside me keeping me going. We discussed how my race fell apart for me, but all he was thinking about was getting me to the finish. We both agreed we over-estimated course and probably more hilly than we thought. Kevin running me in is something I'll never forget no matter how many marathons I end up running when I close the book on my running career. We got to last mile and as bad as race had went I was determined to finished this one strong. Rounded last corner with finish line in sight Kevin tailed off with his job done. Gave it all I had for that last stretch and crossed the finish at 4:22:41. 10 minutes worse than my first, but was relieved this nightmare was over. Run to race another day!

When I ran my first at MCM I thought I had gotten all of my running firsts out of the way. Clearly there was still one more first to be had. Disappointed I did not get my goal time of 3:35, but what does not kill us only makes us stronger. I know I am better than this and Gettysburg will just motivate me even more and drive me even further at the marathon distance. I'll remember how I felt at this moment dejected and defeated for that race in the near future where I get that 3:35 and a eventual BQ. It will make those victories all the more sweeter. Take that Mary until we do the 26.2 dance again. Billy will be back!

Thanks for reading!

Hershey Half Marathon - October 16, 2011

I had my heart set on running my third marathon this fall at Steamtown especially after bitter disappointment at my second marathon this past spring in Gettysburg. Schedule would not align with family commitments for that to happen or any other marathon this fall for that matter. Only race that worked was the Hershey Half Marathon on the sweetest place on earth in Hershey, PA. It wasn't a full, but it was a race I was going to train hard for with hopes of improving my half marathon PR this fall at least.

Originally the plan was to make this a fun weekend at Hershey, but other commitments for the family came up and decided to make drive up myself from Chambersburg saving the hotel expense since it was just me. Only thing with that plan I forgot to cancel hotel in time. So at last minute decided to drive up to Hershey night before after a exhausting kid activities day running me ragged. Settled in hotel around 9pm Saturday night, layed out the race gear so it was ready to go race morning.

Every race I double check alarm clock to make sure it's set. That really does not matter though as I am always up before alarm goes off. Got dressed and had my oatmeal and headed out to Hershey Stadium around 5:45am ensuring I had plenty of time to get my registration packet and be ready to go before start. Picked up my packet and pinned my bib on and hit restroom again. Nice to use actual restroom opposed to port-a-potty since race started at stadium at Hersheypark.

Scoped out the the last 0.1 of course inside stadium trying to visualize how that would go in just mere hours. Met up with my friend Heather who was also running race. She ran it last year and talked about how the course differed in the inaugural year. Wished her good luck and made my way to starting area hitting restroom one last time and stretching to loosen up a bit. Met up with my friend Steve and talked about race as we waited for it to start.

Race was about to begin and lined up in the 6,7,8 minute corral toward the middle.  I had a good base building and training cycle this past summer/fall and felt good about a PR with a goal of 1:37 and at least a good shot of something below that with decent weather in low 50s and sunny on race morning.

Race Director made a few announcements and turned it over to Zowie who is a patient at Hershey Medical Center with the Children's Miracle Network where proceeds from race go to. More on Zowie later. She officially started race and I was off running in my 4th half marathon.

Mile 1 - 3 - For a race the size Hershey was it was not too crowded as I started running. Plan was to keep it to a 7:30-7:40 pace to start off as we made our way thru park which had some tight spots for this beginning stretch. As I got out of park and to open road splits were at 7:23, 7:23, and 7:32. More fast than I would have liked for first 2 miles, but was right on pace for my goal time.

Mile 4 - 6 - Feeling pretty good at this point even with starting to see some hills, but powered up at a good pace. Splits right on target with a 7:26, 7:29, and 7:27.

Mile 7 - 9 - Hit halfway point at exactly 49:00 and was very hopeful for a 1:37, but this was point in race where hills went a little harder and longer than I am used even in hilly Chambersburg. Hill at around Mile 8 or so really took a lot out of me and think with temps rising ever so slightly was the turning point here in the race. Splits slipped a bit with a 7:46 and 7:48 in Miles 7 & 8. It was about Mile 9 where I felt like I needed to make a decision if 1:37 was going to happen or I needed to readjust my goal. My split for Mile 9 was ugly with the hills just eating me up at 8:20. At this point I felt like throwing in the towel and wanted to walk, but found some inner strength inside me that I was not going to give up and push thru. I did decide that today would not be the day for a 1:37 and decided that a PR was still attainable if I could keep splits around 7:50-8:10.

Mile 10 - 12 - Running with everything I had left and splits really showed the hills had worn me down. Splits of 8:10, 8:12, and 8:06. I was running more on inner strength at this point than physical.

Mile 13.1 - Gave it all I had left as we got closer to Hershey Stadium running thru the tram paths and parking lot to stadium. Mile 13 split of 8:20 and knew a PR was not happening as I entered stadium for last .1. Seeing the crowd at stadium gave me a little extra and felt like I was in the Olympics or something heading towards the finish. Threw down the hammer for the last stretch finishing at 1:41:56. There again at the finish was Zowie who put the medal over my head. By far the best part of the race.

299 out of 3956 Total Runners
AG 35-44 - 87 out of 493