2006 - Year in review

I hope everyone's holidays went (are going) well. I realized that I have a whole 4 blog posts for the month of December. Not good.

Christmas was fine though it was the first time in a few years that we didn't have a white Christmas, so that kinda sucked. No running related gifts this year, though I wasn't expecting any. Normally, we would have the week off between Christmas and New Years but I have a lot of deadlines in January so I ended up going into work, starting on the 26th. With very few people being around, I thought I'd try and see how much of a beard I could grow. That's a weeks worth of growth. Yeah pretty pathetic. I shaved it off yesterday.

Well i squeezed in 40 miles this week which is what I was hoping to get back to by the end of the year. Almost all of it again at low HR. I haven't been able to successfully keep track of my pace at low HR cause it seems to fluctuate a lot. Today I did 13 miles and my three lap track test had me at a pace of 9:22@ a HR of 150. About a month ago, I was able to do a pace of 9:06 @ 150. Earlier in the week I was just under 10 min/miles for that test, though I'm sure that the Christmas gorging had something to do with that.

As for the year 2006, I managed 1864.9 miles for the year which included 2 marathons, a half marathon, a 30k, three 10k's, and a 5k. I'm quite happy with the progress made this year, being able to set PR's in all the distances on pretty much nothing but marathon training. I'm not sure I'm going to be able to top this mileage in 2007 though, as I found I had very little spare time.

What does 2007 bring? I'd like to try and BQ but I haven't quite decided when the attempt will be. I've pretty much decided on doing a spring marathon on May 13th that will either be Mississauga or Forest City. Not sure which one yet. I'll have to see how the training goes. If I think I have a realistic shot at achieving my BQ time, then I'll do Mississauga which is net downhill and I've run previously, otherwise I'll do the other one. I also plan on a fall marathon, but haven't figured out where yet. It will really depend on whether I can BQ in the spring. I'd also like to meet some goals for the shorter distances,. Ideally ones that match my BQ time according to McMillan or Daniels Vdot tables.The Vdot tables are a bit more conservative for predicting times for shorter distances based on a longer distance so I'll go with them.

2007 goals

3:10:59 - marathon (BQ)
1:31:41 - half-marathon
41:24 - 10km
sub 20 min - 5km

So there it is. I hope everyone's holidays went well and that January 1st will bring you all a prosperous new year and faster race times!

Merry Christmas, Happy Hanukkah, Happy Festivus

I wanted to wish you all a Merry Christmas and a festive seasonal greeting.

Some presents for you all:

1) I know some of you are or thinking of doing Pfitz' plan. I download these spreeadshets a while back that have the pfitz plans all laid out with some general guidelines of paces. Since the original site where I got it from no longer appears to have it, I thought I'd post it here. Pfitz' plan

2) For the voyeur in you.
The Toronto Santa Speedo Run

http://www.youtube.com/watch?v=zbbO9LtZlOM

You can see more at http://www.torontosantaspeedorun.com/id10.html

3) Lastly, I thought I'd share my Chicago m'thon dvvd with you all in case anyone was thinking of buying theirs and wanted to know what it looked like or if you're just generally looking for some inspiration for next year. It's very similar to the one that's on the website and in fact I think they recycled the background cheering from last year, but still inspirational. It can be accessed here.

Insert Interesting Title Here.

Okay, so i've been a bad blogger. I haven't posted in over a week and though I've been reading off and on other blogs, I haven't commented on any. The only reason is I came out of the woodwork is because I was tagged by Kristi. Weird game. I'm suppose to:

1. Find the nearest book.
2. Name the book & the author.
3. Turn to page 123.
4. Go to the fifth sentence on the page. Copy out the next three sentences and post to your blog.
5. Tag three more folks.

1) Nearest book has been sitting on my nightstand for the past 6 months which I haven't touched in a long while

2)"Reason for Hope, a Spiritual Journey" by Jane Goodall with Phillip Berman.

3) Okay

4) Problem. Page 123 is the last page of a chapter and there are barely 6 lines on the page, let alone 8 sentences. This is from page 122.
"And many scientific experiments have shown that aggressive patterns, at the very least, are easy to learn. In the early 1970s, when I was an associate professor at Stanford, the psychiatrist Robert Bindora was conducting an experiment to test how readily small children learned aggressive patterns. He produced a dummy human figure, set it in front of a group of kids between two and three years old, then proceeded to beat, pummel, punch, stamp on and kick it.

5) I'm not sure who to tag since I'm uncertain who will actually read this, but I'll go with Mike, Steve and Perry. If anyone else wants to get into the game, consider yourself tagged.

Oh yeah I did a little over 30 miles of running, though not all of it at recovery HR. I did some of it at LSD HR. I did 9 miles yesterday and will try to get in another 9 miles tomorrow. I hope to get to 40 miles next week.

Good running to all and thanks for reading.

Low mileage week

Just a quick update. I did 9 miles on Tuesday last week and 3 miles yesterday for a whopping grand total of 12 miles last week. That's the lowest mileage week I've done since I came down with the flu in March and skipped a week.

I wanted to do a longer run today and the weather was nice, but I gave blood on Thursday and found that the 3 miler yesterday was real hard. I couldn't drag myself out of bed this morning and ended up skipping it.

My computer crashed last week and wouldn't boot at all. I ended up having to reinstall everything which included my RSS reeder. While waiting for things to reinstall, I discovered the Google RSS reader which I think is a little better than Bloglines.

More slow running

Did 37 miles last week, all at recovery pace trying to keep the HR below 150. Did a little over 9 miles each on Tuesday and Thursday, did 6 miles on Saturday and did a 13 mile long run yesterday. Weather was pretty good. Last Thursday was downright balmy when I ran outside in shorts and a t-shirt for what will probably be the last time this year.

I'm going to try and track how much I improve running slow. Each week, I will run three laps around a local track trying to keep my HR at just under 150 and figure out what my avg pace was. During my long run this week, I did it 3 times and generated this neat graph of pace vs. HR. (I finally get to use my engineering graphing skills). pretty good correlation between the three paces. Don't know how extrapolatable it is, but if I plug in my recent marathon pace, I get a HR of 170 which is just about right of what it should be, so maybe it's a good predictor. Anyways, it predicts a pace of 9:06 at 150. I was hoping to get that down to 8:30, but that seems like too much of a stretch in 2 months. I will be happy if I can get it to 8:45.

It's also about time for me to donate blood again. I try to do it twice a year. The last time I did it, my runs sucked for about 2-3 weeks. If I do it this week, I should be recovered in time for the new year.

Training Update

Did 12 miles today and 4 miles yesterday. Total for the week at about 22 miles. I was hoping to get back to about 40 miles a week before the end of the year, but life is just sort of getting in the way and it's been tough to get out. I noticed today that my HR is still way up at a slower pace. I'm hoping that if I put in the mileage that it'll come down eventually.

Okay, about the nasal mucous picture. I'm still not going to post the whole picture as things that get posted on the internet have a way of multiplying and I don't think my ego could handle that, so here is a close up of the nasal area. You'll just have to imagine the rest of me. Oh yeah, I forgot to mention that I actually have TWO pictures with the stuff hanging out.





I still may end up posting the whole picture, but I'll probably have to be good and drunk first.

Chicago mailings.

I did 6 miles on Tuesday. Don't think I'm going to be able to run again until the weekend due to work commitments.

I did get some Chicago related mailing this week. I signed up for the newspaper delivery at the expo. I kinda got caught up in the heat of the moment and realized after it was a stupid thing to do cause I could just pick up a newspaper the following day. Anyways that came on Tuesday, almost a month after the marathon. Neat seeing my name in it.

I also received yesterday my CD with my race pics and all i can say is that I think I like the small thumbnails from the website better since I now am in possession of what may be the worst race picture ever taken. I think there was only one time during the whole marathon where some nasal mucous (ie: snot) came dripping out of my nose. Yeah, I know it sounds a bit gross. Well let me tell you that I now have that exact moment saved for posterity on CD. I'm running, waving at the camera with a 1 inch string of mucous hanging down from my nose. It is by far the funniest picture I have ever seen of myself. No, I won't be posting it, so don't ask!

Training Update. Nov 13-19

Did 6 miles on Tuesday and about 5 miles on Thursday. Did them both pretty late in the evening, after 9pm. Did them both at recovery pace.

I had company for a 12 mile long run today. Ended up having to forego the low HR training for at least today. Ran at my normal long run pace, but the course was quite hilly. Don't know if it was a hill thing or if I'm losing fitness or if it was the chatting and gasping for breath while running, but my HR was WAY up.

I also bought a new pair of shoes this past week. I had to use up a 20% coupon before it expired on Wednesday. I'm still experimenting with shoes and decided to buy a pair of Mizuno Grid Alchemy 6's. I've never tried Mizuno shoes before. Kinda pricey but really light. They're shiny and look cool.

In memorial

I haven't had a lot of time to read or post as of late. I don't know if it's just me but it seems that there are a lot more people blogging more often. I check my news reader and I'm faced with 50 new posts! I guess people have more time available to them now that it's getting cooler.

I received an industry newsletter that I get every other month yesterday. It sometimes contains interesting articles, but it's mostly just ads and announcements. There are sometimes memorials of people that have passed on. They are normally of people working in my field that have long since retired and have passed on due to old age. I tossed my newsletter out yesterday without really giving it a good look through, but a colleague of mine pointed out to me today one of the memorials which I had skipped right over.

He was about my age and he died after having run a 10km race on July 1. I had actually considered running in that particular race. i don't remember hearing anything about it at the time so I'm kind of stunned that this is the first I've heard about it. An autopsy didn't reveal any inherent heart problems and his death is still a mystery.

I didn't know him, but his death really makes me think. He didn't have heart problems like the man who passed on at the recent Scotiabank marathon and he looks healthy in the pictures. It really makes you reconsider things.

Rest in Peace, Perry.



http://video.google.com/videoplay?docid=3013842250207676497

Slow running

Did a little under 7 miles on the treadmill at the gym cause it was raining.
Did about 12 miles today outside.
Did a little over 30 miles for the week.

I did both of these runs at recovery pace. With no more races for the year, I've moved into my base building mode for the winter which means I will try to do nothing but recovery runs and trying to keep my HR below 150. I found it worked well for me last year helping me build endurance. I read about this last year at this site. My goal is to try and give a solid 2 months of this low heart rate training. My hope is that by at the end of the 2 months, I will be able to average better than 8:30 min/miles at a HR of 150. Currently I can do a little over 9 min/miles at that HR. Based on my recent marathon time and fooling around with McMillan, that website says I should be able to average 8 min miles at that HR.

Race pics

I went out for running for about an hour today and yesterday. Did about 7 miles each time. I've been having a hard time getting motivated to get out with nothing in particular to train for. I've decided that I don't want to do a 5k before years end. Though it would be nice to have set a PR for one, I generally find them tough to do. I'll do one next spring.

They posted pictures from the 10k race I did on Sunday and mine weren't so great.


Here's me at the beginning breathing normally and staring at the butt of the person in front of me and yes Sonia if you look closely you can see my collar bone sticking out.



Here's me about 5 m from the finish line with my head down, sprinting about as fast as I can.



Here's a closer shot of me a few moments later feeling like I'm about to have a heart attack.

10 k race report

I did a 10 k race this morning. Finish time of 42:16 (chip) . I signed up for this race cause the last 10k a did a few weeks before Chicago was a bit short and I wanted to take advantage of my marathon training to see what my 10k PR was and to use it as a benchmark for next year. I picked this race cause it was "certified" meaning that it was presumably accurately measured to be at least 10k. Having said that, a part of me thinks the course was short which I'll get to.

I decided to run this with my HR monitor to see what it was like during a shorter race. I understand now why people put tape over the HR reading. It's useful to analyze the data afterwards, but its scary seeing the numbers during the race.

Here is my HR and split times

Lap	Lap Time	Pace	HR Max	HR Avg
1	04:00.9	06:27.7	187	179
2	04:11.8	06:45.2	190	188
3	04:20.1	06:58.6	191	191
4	04:16.6	06:53.0	194	191
5	04:25.9	07:07.9	195	193
6	04:26.9	07:09.5	194	191
7	04:27.8	07:11.0	191	189
8	04:18.2	06:55.5	193	192
9	04:37.0	07:25.8	192	187
10	03:10.7	5:07 (???)	194	191

Based on my recent marathon time, McMillan thinks I can do a 10k in 42:00 but considering I didn't run very much these past few weeks, I thought I'd be a bit more conservative and aim for a 42:30 finish though i would have been happy with a sub 43 minute finish which is what I was hoping for last time. I did the first km at 4:00 min and hit the 1 mile marker at just under 6:30 pace. Whoops. Try to slow down a bit but the adrenaline was still rushing. Km 3 and 4 are about right, but my HR is skyrocketing which was an alarming thing for me to see during the race. During the VO2Max training for my marathon the highest HR I ever hit was 186. During my one Yasso's workout, I topped out at 190. Now here I am just barely half way through a 10k race and my HR is hitting 194 and 195.

I fall into a comfortable pace through to 7 km, at which point I decide to try and pour it on. By the time i hit the 8 km mark, I had developed a nasty side stitch. I try deep breathing and rubbing it, but it ain't going away. I start to slow down and my HR slows down with it. I thought I was going much slower than I was, but it turned out I had slowed down to "marathon pace". I pass the 9 km marker and the stitch isn't hurting so much but I can feel it's still there. I hear some footsteps behind me and decide that I'm not going to let whoever it is pass me, so I pick up the pace. I sprint the last 400m with my stitch growing ever more painful and finish about a second ahead of him.

According to my watch, I ran the last km in 3:11 or at a 5:07 min/mile pace which can't be right so either the course was short (AGAIN) or the last km was mismarked. I'm leaning toward the short course since all of the previous km's looked pretty accurate and the one that was recorded to be slower I knew I had definitely slowed down because of the stitch. Considering that the course was supposed to be "certified", there's also a possibility that the course as a whole was accurate, but that all the markers were off which resulted in the last marker being off by so much.

I came in 13th overall and 3rd in my age group. Since the guy who finished 1st in my age group finished 2nd overall (BTW, I think i went to high school with him; his name looks familiar) and there was no double dipping, I was given the 2nd place prize in my age group which was a little nike tote bag. Sweet!

I may try and do a 5k before the end of the year just to get a PR time for that. I ran the first 5k of this race faster than my 5k PR so that needs to be updated with a true 5k only distance. But barring that I'm done with racing for the year. Time to go into maintenance mode to try keep from losing my gains for the year.

Who treats sore feet?

WE treat sore feet. I picked up my race kit for my race tomorrow. Pretty nice collection of things. A red Nike technical t-shirt and a polycarbonate water bottle were included. The shirt has a sponsor logo displayed prominently on the sleeve, but it's free so I can't really complain.

My race kit had a fridge magnet for a foot clinic. If you want to see some disgusting pictures of various foot related problems, that's the site to visit. I don't know how much they spend on advertising, but as far as I can remember, EVERY single race kit I've ever received in and around the Toronto area has had one of these fridge magnets. Here's my collection.




I did a 3 mile recovery run with some strides this morning. Nice slow pace.

I've been spending some time looking at various marathons for the spring. I'd like to do a marathon in the spring but don't like the idea of trying to put in hard training during the winter months. I did winter training for the first time this year and hated it. Granted most of the runs were at the gym and I came down with a virus which knocked out my training for about 2 weeks so my general recollection is that it sucked. I've been thinking of trying the FIRST marathon training plan. It's a 3 day a week plan. The main purpose will be to give me some structure so that I can maintain my fitness gains of the past year. I'm not sure it'll get me to a BQ in the spring, but if it does, that'll be gravy. My real BQ attempt will be sometime next fall where I will have had the whole summer to prepare.

As for the actual spring event, it's a bit tough to say. I'm looking at marathon's in May. I see a lot of RBF are doing the Flying Pig in Cincinnati. I'm leaning towards avoiding travel to a US event so I'm looking at events closer by. I did the Mississauga marathon last year and may do it again but would rather not do a race that I've already done. Two that are looking as possible candidates are Forest City and Ottawa. Don't know for sure yet, but I don't really have to decide until the new year.

Last bit of speedwork

I'm just getting over a bit of a cold. I've been sleeping 9 hours a night for the past couple of days and does it ever feel good. No more having to get up at 5am in the morning to head out for a 12 mile run.

I decided to head to the track after work today to get some speed work in prior to my last race of the season this weekend. I guess it will be the last time I run around a track until next year.
I have to say that I'm a bit lost in how to prepare for a 10k a week before the race. There really isn't a one week training plan for a 10k race out there so I decided to just do a 1200m, an 800m and 2x400m intervals at 5k race pace. I threw in a couple of strides afterwards. It was way too dark though.

I've been gorging on chocolate for the last couple of days. I purchased way too much stuff for Halloween and I have about 4 pounds of chocolate leftover. I think I'll try and pawn some it off on my co-workers tomorrow.

So I splurged and purchased a CD of all my photos from the Chicago marathon and the DVD of me running. Oh well, what's another $150? None of my photos were outstanding, but there were about 20 of them taken which is pretty good so i figure it's worth it. I'm really interested in getting the DVD to see what I look like when I running. I've never really seen myself run other than the brief glimpse I may get while running by a reflective window so that should be neat.

Getting back into it.

I figured that I should get a semi long run in before my 10k race next weekend. So I went out and did a 10 mile long run that was much slower than I normally do. It didn't help that the wind was blowing around like crazy this morning.

If you want to see a HR for a person that has clearly not recovered from running a marathon, you need not look any further.

Mile	Lap Time	Mile	Lap Time
1	09:22.9	6	10:06.6
2	09:45.6	7	09:36.0
3	09:26.3	8	09:37.6
4	09:22.3	9	09:11.2
5	09:46.5	10	09:22.3

Even though these paces were at or slower than my recovery run pace, I had a hard time keeping the HR below 160 which is the upper end of my long run HR. Considering that just two weeks ago, i did a 12 mile long run at a lower HR and a minute per mile faster pace clearly indicates that I'm not any where near being recovered. There's that general rule of thumb that prior to running a race, you should wait at least 1 day for every mile that you previously raced. I should therefore wait 26 days before racing again. Maybe it wasn't such a good idea to sign up up for that 10k next week.

Well the clocks were set back one hour this morning and as I write this it's just after 5:30pm and it's almost dark outside. That sucks. On the bright side, there should be some light outside in the mornings when (if?) I go for a run.

Post Marathon Run

Well the quad pain was basically gone by Thursday and I was bounding up and down the stairs like it was just another week. I do have a bit of a sore throat from breathing in that cold dry air for 3+ hours and a nice blue toenail on my left foot which are the only two physical reminders left that I had run the marathon.

I signed up for a 10k race next weekend as a result of my not knowing what my 10k PR is based on the short course 10k from a few weeks ago. The course is certified as a 10k so no short distances this time. Needless to say, I've been itching to get back into things. It rained all evening here and I've been sleeping in as of late, so I headed to the gym for a run at about 9pm. I probably haven't been there since March. It pretty much looked the same as I remember it, but they replaced some of the treadmills with some newer equipment. Nice! I ended up doing only 3 miles. 2.5 were at recovery pace. For fun, i ramped up the speed to 8 miles/hr for half a mile since this was the average pace I had run for the entire marathon. It felt great.

Chicago Marathon Race Report

Race Report:
Sorry for the long report. i've had a couple of days to write it and i was waiting to get back to Toronto before I posted it so I could add the split times. So here is the War and Peace version.

Morning of Race
I woke up at 5:00 am to eat a bagel and peanut butter. I had actually brought down with me a bag of bagels and a small jar of PB from Canada. There say nothing new on race day so that's been a bit of a ritual for me in the past. I did do one new thing out of necessity which was to try and hydrate with gatorade endurance which I had picked up at the expo the day before. They don't sell that stuff in Canada yet and so the first time I tried it was at the expo. Though I bit saltier than the regular gatorade that I'm used to, it didn't give me any problems so I figurerd I would be okay drinking that stuff during the race.

I had checked the weather forecast of about 40-44F the night before and had decided to go with a long sleeve technical shirt and shorts. For the start, I was bringing my throwaway fleece pullover and the always fashionable garbage bag in case there was rain. I also had some throwaway dollar store gloves and hat, but as it turns out I ended up wearing the gloves and hat for the whole race.

Left the hotel room at just after 6am to catch a 6:15 shuttle to the start line which I had payed $10 for. The hotel was offering this transportation to us and the $10 seemed a bit pricey considering that the hotel is only 1.5 miles away from the start line, but I figurerd why try and deal with the unknown of hailing a cab on race morning. So I joined a bunch of runners outside of the hotel figuring that there would be a bunch of minivans to pick us up when a stretch limo pulls up to the curb. We all start looking at each other and then we realize that the limo is for us! So we all pile in and ride to the start line in STYLE! Ride over was quiet. No one talked and it was quite clear that everyone was nervous with anticipation.

Arrived at the start line and proceeded to the trophy tent. I had signed up for this at the last minute paying a ridiculous cost of $75, but as it turns out, it was worth every penny. I got to avoid the line ups for the porty potty's, bag check and most importantly, I got to stay somewhat warm while standing around. I was also able to use the bathroom facilities twice before I headed out to the start corrals. Left the trophy tent at about 7:15 and headed to the corrals. I was kinda worried cause they kept announcing that it would take 30 minutes to get into the preferred corrals and they were going to close them at 7:40. So I did a slow jog over there, but arrived with plenty of time. The warm jog had triggered my bladder to want to release more liquid which was weird since I had just pee-ed 15 minutes prior to that. Not wanting to wait in line, I joined the rest of the males that were peeing in nearby bushes. Ahh, it's great to be a man. I was now certain that my system was devoid of all excess liquid.

I entered the corral which was still pretty empty and having reviewed the course the night before, I realized that the first two turns were to the left so took up residence beside the 3:20 pace group on the left side which would mean I wouldn't have to cross over when doing the first 2 turns. Started to idly chat with some other runners about goal times and then chucked the garbage bag and the fleece with about 3 minutes to go and then we were off.

THE RACE

Miles 1 to 5
Stuck with the pace group for the first couple of miles. It was a bit tough though since I was running ahead of them on the opposite side of the street. I had to keep looking back to see where they were. Missed the first mile marker, but hit the second one at 15:07 which was just slightly faster than the target pace of 7:38, but pretty good. Mile 3 was a bit fast at 7:24 and then I missed the mile 4 marker. The split at mile 5 was 14:19 which was WAY too fast (7:10 pace). At somepoint between miles 4 and 5, the 3:20 pace leader realized he was going too fast and yelled out that the 3:20 group was going to slow down. At this point, we were about a minute ahead of 3:20 and I had to make a decision. Do I slow down with the pace group to lose the 1 minute that I'd already "banked" or do I just try and continue running at a 7:38 pace on my own. I decided to continue on without the pace group.

Miles 6-13.1
Even though I had left the pace group, it seems that I wouldn't be running alone. There were a few people that had the same thoughts that were wearing a 3:20 pace bib on their back. I had signed up for the pace team, but didn't wear the bib cause I was afraid of failing. In hindsight, I should have worn it as I realize now how much it assists others. I latched on to one guy who had 3:20 Boston or Bust on the back of his shirt and continued with him. These miles were all slightly faster than race pace. I took my first gel at the 6 mile aid station at about the 45 minute mark. The instructins say to take one every 45 minutes and that's what I did from that point on. I hit the half mark at 1:36:53 which means I had banked a little over 3 minutes. At this point, I was staring to worry a bit about having gone out too fast.

Mile 14-20
I let the Boston or Bust guy go cause he was still going a bit fast and I was afraid I would hit the wall. These miles were pretty much on pace which means I had basically maintained the 3 minutes of banked time. I found myself at various times doing some mental math to figure out how much time I could lose per mile and still finish under my goal of 3:20. At the halfway mark, I figured I could slow down by 10 seconds per mile and finish under my goal. At mile 20, I realized that I could slow down by 30 seconds per mile to a 8:08 pace and still finish under 3:20. This was a great relief to me as baring an injury, I was pretty certain I would be able break 3:20.

Miles 20-23
I passed Perry the joggler at about the 20.5 mile mark. I was hoping to run into him in the staring corral but didn't. I certainly didn't expect to encounter him during the race. I quickly said "Hi perry", but since he was juggling, I realized he probably wasn't going to be able to talk. These miles were also pretty much on pace. In previous marathons, this is usually at the point where I feel like I need to pee. But this time, there was no feeling of urgency or impending doom which was great. My quads were a little sore at this point, but my calves were fine and my breathing was still steady.

Miles 24-FINISH
The last few miles went north into a bit of a head wind and I ended up having to slow down. Mile 24 and 25 were at 7:46 and 7:51 respectively. I did the last 1.2 in 9:09 which was a 7:30 pace. I'd been warned about the last little "hill" which I didn't find too bad. Finish time of 3:17:05, with an average pace of 7:31. A PR that was much better than I was hoping. I had run the second half at my expected marathon pace which I'm very happy with.

For anyone interested in stats, here are the splits.

Mile	Split	Cumulative time under 3:20		Km	Splits	5k time
1				5	0:23:13	0:23:13
2	15:07	-00:08		10	0:45:54	0:22:41
3	07:24	-00:22		15	1:08:40	0:22:46
4				20	1:31:50	0:23:10
5	14:19	-01:18		21.097	1:36:53
6	07:31	-01:25		25	1:55:15	0:23:25
7	07:20	-01:43		30	2:18:53	0:23:38
8	07:18	-02:03		35	2:42:39	0:23:46
9	07:20	-02:20		40	3:06:46	0:24:07
10	07:27	-02:31		42.197	3:17:05
11	07:24	-02:45
12	07:31	-02:51
13	07:27	-03:02
14	07:32	-03:08
15	07:43	-03:02
16	07:31	-03:09
17	07:35	-03:12
18	07:37	-03:12
19	07:41	-03:09
20	07:38	-03:09
21	07:36	-03:10
22	07:36	-03:12
23	07:42	-03:08
24	07:46	-03:00
25	07:51	-02:46
26.21875	09:09	-02:55

AFTERMATH
Crossed the finish line, got my chip removed, grabbed some food, water and some BEER. I don't know why Canadian marathons don't serve beer, but they should as it's an excellent source of carbs. Wondered around a bit, got my picture taken a few times and then headed back to the trophy tent to pick up my gear, get a massage and down some food. I decided to walk back to the hotel which was actually quite good as a cool-down.



So i beat my main goal which was to break 3:20. As a bonus, I didn't have to stop to pee which was always a problem for me in the past. I also ran the entire way not stopping to walk at all which is also a first.

I see a lot of people didn't like the cold, but I thought it was almost perfect marathon weather. Maybe it was just that I had worn the right mix of clothing, but other than the last few miles into the wind and the few minutes prior to the start where I was just standing around, I was never really too warm or too cold.

The fans were great and the volunteers handing out fluids, gels and bananas were great. I kinda wish now that I had put my name on my shirt, as I was getting jealous at all the people around me getting their names called out. For a few miles, I was running beside a guy with a Canada shirt so people would yell out "Go Canada" which made it seem like they were yelling at me.

Pfitz's plan is DA BOMB. It's a lot of mileage and the first few weeks are really tough but it produces results. I knocked off almost 19 minutes off my PR in a little over 5 months of training. If you consider all the other Chicago bound runners who were on Pfitz, Bob, LeahC, Jason, Ryan and Ugly Toes, they all did really well and set PR's, even jason who was sufering with some major pains set a PR. I highly recommend the plan. It works.

Boston? I had this goal that if I could break 3:20, I would consider a Boston attempt of 3:10 next spring. Having been able to reflect on it for a few days, I'm still on the fence about it. Part of me wants to try in the spring just to get it over with, but another part of me wants to try and qualify next fall so that the time would be valid for 2 Bostons, so maybe Chicago is in the cards for next year too.

RBF Get-together
Showed up at the RBF dinner to finally get to meet some of the people I've been reading about. It was nice to meet you all and put a face to the blogs. Unfortunately I didn't get to chat with everyone, but at least I know what you all look like!

I'd like to thank you all for the support over the past couple of months. I started this blog with the intenion of providing me some motivation and have received it in spades from all of you. I certainly could not have acheived this without you, so thank you.

Since some of you now know my name and it's not too difficult to figure out who I am from my race picture, I suppose that trying to do the "anonymous" blog thing probably isn't going to work. Maybe I'll start using my real name...

Chicago. I came, I ran, I PR'ed!

3:17:05. Did a little better than I thought and I'm super happy about it!
Race report to come.

I'm here!

I'm in Chicago!

Did 4 miles including 6 strides this morning.
Going to go pick up the race packet tomorrow morning!

Right now, I'm going to try and head off to sleep to get my beauty rest.

Update

No running today.

I'm trying to pack for Chicago and do some last minute laundry. I'm having a minor crisis at work and as it turns out I'm going to have to go in for half a day tomorrow which means I have to finish packing tonight.

I promised myself I would post at least once a day until race day and provided my hotel has reasonable internet access I intend to do that. Anyhow, I hate to cut this post short, but I have a load of things to do before tomorrow.

GOOD LUCK to all you racers out there!!