August Stats - 1000 Miles YTD

I am wrapping up another month of running on this Blue Moon Evening August 31, 2012 and just happened to notice that I reached the 1000 mile mark for the year! I clearly remember beginning this year running a 5K race in Tyler State Park so I started the year running 3.1 miles and here I am 997 miles later. Based on my trend, it looks like I will be very close to reaching 1500 miles for the year.

This month I ramped up my marathon training in preparation for the Marine Corps Marathon which I will be running on October 28. As part of my program, I’ve been participating in a half marathon each month and August saw me running the Rock ‘n Roll Providence Half Marathon on August 19. Providence really rocked and I had a great time there and managed to accomplish a respectable finish time 1:59:25. Although not a PR, I was pleased with finishing under the 2 hour mark. My objective is to finish Marine Corps as close to 4 hours as possible.

I am also wrapping up Week 8 of my marathon training program tomorrow and I plan to finish the week with an 18 mile long run. That will be 3 miles longer than my 15 mile long run last weekend. I hope to get an early start and instead of hitting the Delaware River Canal tow path like I did last weekend, my plan is to run the new (and unopened) Route 202 Bypass which is close by and convenient to home.

So, August had a lot of Easy Runs, several Long Runs and one Half Marathon. Next week starts another month and Week 9 of marathon training for me. It is also the week that I plan to add Speed Training to my program. At least once a week (probably Thursdays), I will include speed intervals to my program. I am looking forward to adding that new dimension to my program!

All-in-all, I would grade my month’s performance a B+. Although I’ve been meeting my mileage and running time targets, I have to admit that I am not exactly where I want to be mentally. Also, I need to improve my diet – I have been inconsistent with my meal plans and need to improve my nutrition. To that end, I will plan to post highlights of my eating program throughout September. That should keep me motivated and focused!

Happy and Safe Training Folks!
John

Week 7 and 40 Miles!

Now I am getting into the serious part of training: a 40-mile week! I did over extend myself a bit this week by running 22% above my target time. But, I was on vacation in southern Maine and I just couldn’t help myself. The beautiful beach at Ogunquit kept calling my name early in the morning and I just couldn’t resist.

I returned home from vacation yesterday and decided to run this week’s long run along the tow path at the Delaware River Canal so this morning I headed out and was able to log 15 miles. I felt pretty good up until the last 2 miles or so. Running these long runs solo is a bit of a challenge. That is one of the reasons I chose the canal because it is a popular area for runners and it is FLAT. And, especially this time of year, there are always other runners out for their long runs, training for their fall marathons. So, although I wasn’t running with a group, I was at least able to see and greet other runners along the way.

Tomorrow will definitely be a REST day and I am planning to get a massage. And that reminds me that I need to call to make an appointment before it is too late!

Happy and Safe Training Folks!
John

Running on the Beach

This morning I ran 7.5 miles along this beautiful shoreline in Ogunquit, Maine. What a spectacular morning! That makes 2 consecutive mornings of running on the beach - yesterday I logged 6.5 miles.

This beach provides a perfect running course early in the morning because low tide is around 8am and that provides a large flat course with beautiful scenery.

Now that my run is out of the way, I plan to spend a relaxing day on the beach watching the other runners pass by!

Happy and Safe Running Folks!
John

Providence Rocked!

This past weekend I ran the Rock 'n Roll Half Marathon in Providence, Rhode Island and it rocked! I arrived in the rain on Saturday afternoon but by evening the skies had cleared and Sunday morning was just glorious. Blue skies and a temperature of 61 degrees at race time. This was the first time I ever spent time in Providence and what a lovely city. The course had a few challenging hills along the way but the scenic New England landscape was a real treat. White church steeples peeking above the lush green foliage were very pleasing to the eye.

My official finish time was 1:59:25 - not a PR but right in my target zone. More importantly, I finished 8 minutes faster than Chicago last month where the weather conditions were grueling. So, if anything, my Providence results helped me regain my confidence.

Now I am spending a week along the coast of southern Maine where I plan to hit the beach and roads for more training amidst the beautiful New England landscape.

Next race is the Rock 'n Roll Half Marathon in Philadelphia on September 16.

Race on folks!
John

Week 5 Marathon Training – 31 Miles!

Date	Target Time (minutes)	Actual Time (minutes)	Distance (miles)	Weight (pounds)
8/06/2012	45	50	4.1	167
8/07/2012	60	65	5.3	168
8/08/2012	-	-	-
8/09/2012	60	90	5.7	168
8/10/2012	-	-	-
8/11/2012	120	128	12.25	167
8/05/2012	45	46	3.6	168
Total:	330	379	31

Another week down and 31 miles logged for Week 5 of Marathon Training. The highlight for this week was a 12.25 mile Long Run on Saturday. Despite managing a hectic travel schedule this week for work, I was able to pretty much stick to my training plan although I had to make a few minor adjustments. For instance, today (Sunday) is supposed to be a Rest Day but I did get to the fitness center and logged a 3.6 mile run at an easy pace. I also included some lower body strength training after my run this morning.

This weekend I was able to watch Team USA (men and women) perform at the 2012 Olympics in London and all I can say is that all of those athletes are such an inspiration to anyone who enjoys running as a sport. My goodness – the speed with which they bolt around the track is mesmerizing. How is it possible for the human body to move at such speed with such finesse? Lots of grit and determination, commitment, and dedication to what they want to accomplish. It felt so proud to be an American watching them bring home the Gold and Silver Olympic Medals this weekend. Congratulations Team USA!

As for me, I will embark on my 6^th Week of Marathon Training beginning tomorrow – Go Team John!

Happy and Safe Running Folks!
John

12.25 Mile Long Run – Done!

So, it's Saturday and we all know what that means – LONG RUN Day! Yes, it is my favorite day of the week; well, sometimes it is. Due to my work travel schedule this week, my training took a bit of a detour. Yesterday I was scheduled for a 45 minute run but I spent the majority of the day in airports and airplanes, heading home from Southern California. I wonder if airlines will ever offer fitness center options on cross country jaunts - wouldn't that be sweet?

My actual objective for today's run was to log 2 hours. Before I retired to bed last night, I committed to running outside, despite the warm and humid weather conditions. I was running on the treadmill in hotel fitness centers during the week and I really needed to experience the outdoors. And, instead of hitting the Route 202 trail that I've been frequenting, I decided to take to the roads. And, I managed 12.25 miles despite the conditions and the hills in the area where I live. I love the feeling of starting my run right at the end of my driveway, without having to drive to my running course or gym. And, I know that at the end of the run – I will be home!

I still need to run 45 minutes to meet my training schedule objectives this week so my plan right now is to do an easy run at the fitness center tomorrow. Sunday is supposed to be one of my REST Days so I will keep that in mind so I don't overdo it.

Happy and Safe Running Folks!
John

August – A Month of Remembrance

Stephen Baker
August 12, 1916 ~ October 30, 1985

Anna Marie Baker
August 10, 1919 ~ July 22, 2006

The month of August represents my parents to me. Both my mother and father were born in August and they were married during this month. I have many childhood memories spending the Dog Days of Summer (August) at the New Jersey shore on vacation with my family. We always seemed to have a cake celebrating something: August 3 was my parent's wedding anniversary, followed by my mother's birthday on August 10 and then my father's birthday on August 12. One month and we were done with anniversaries and birthdays for mom and dad.

Now that both of my parents are gone, I look at the month of August as a time of reflection and remembrance. And, I recognize that I have so much to be thankful for knowing that I was raised by such loving and strong willed parents who instilled in their children a sense of pride, responsibility, and independence. I know both my older sister and my twin brother would agree that we were indeed fortunate and blessed with parents who raised their children knowing what they knew best – hard work will reap you benefits and treating people with respect will lead you along a path of satisfaction and success.

Both of my parents came from very modest beginnings. My father, born in northwestern Pennsylvania, was a 1^st generation American – his parents immigrated to the United States from what is now the Czech Republic. My mother, born on a farm in Southern New Jersey, always seemed to stick to her roots, feeling comfortable out in the yard, tending to her garden.

Mom and Dad were both impacted by the Great Depression and had to cut short their studies to tend to family responsibilities. Mom and Dad were survivors. They taught us by example and demonstrated to us that commitment came first and everything else followed. If you are committed to your relationships, studies, and your work, success would follow.

So, Mom and Dad, I have many happy memories and I thank you for them. I know that I am who I am today because you instilled in me a sense of pride and self-respect. I carry this with me today. And for that, I will be forever thankful.

Your Loving Son,
John

Marathon Training – Week 4!

Date	Target Time (minutes)	Actual Time (minutes)	Distance (miles)	Weight (pounds)
7/30/2012	45	49	4.1	167
7/31/2012	60	66	5.25	168
8/01/2012	-	-	-
8/02/2012	60	62	5.3	168
8/03/2012	45	51	4.1	168
8/04/2012	105	97	8.0	167
8/05/2012	-
Total:	315	325	26.75

Another week of marathon training is now behind me. And I have to say the warm weather and humidity that we've been experiencing has been quite the challenge. So, this morning for my weekly long run, I had to resort to 'Plan B' and ran inside at the fitness center, logging 8 miles. My original plan was to tackle 10 miles outside but it was already 74 degrees at 7am this morning and the air was thick with fog and humidity – not my idea of ideal conditions for running a LONG RUN. Nonetheless, I felt really strong throughout the run and I probably have gone longer but I mistakenly thought my target time was 75 minutes rather than 105 minutes. I knew I should have double-checked my schedule before I left the house but I wasn't as organized as I should have been. Another lesson learned – Have a solid plan the night before and commit to it!

Tomorrow will be a rest day but I am planning to do some strength training at the fitness center. Other than that, I hope to have a relaxing and restful Sunday!

Safe and Happy Running!
John