TGR No More

I had planned on writing a long post about the end of Team Good River, but I can't seem to find the words. I will leave it at this. Thank you Tim Budic for giving an older runner like me the opportunity to hang out, travel, train, and race with the best runners in the state of Ohio. Tim should be proud of what he created and maintained for all of us. I am sure some semblance of TGR will go on. Tim set the bar pretty high and it will take a group effort to come close what he did.

Thanks Tim!

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Boston Marathon Video

I am using a new service that takes photos and turns them into video. This compilation is from the 2006 Boston Marathon.

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Sunday Run

5 weeks until Boston. Ran with Matt and Andy for 12 miles on the Suburban-Urban-Jungle course. Skipped the Jungle section! I feel pretty good after the race yesterday. Recovery week ahead then get ready for the Half Marathon in DC.

Photo is from 1858. The corner of Market and Howard Street.

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Weekend Blues

Not really. Just having fun with the built in camera on the iMac at work.

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New Project

Disclaimer: a non-running post!

Apple has released the SDK for the iPhone. We are now digging in to learn this toolset and start developing iPhone applications. Suggestions anyone? For those of you that know me, you should see a few offbeat applications down the line. It may be time to resurrect Staring Contest Dot Com. Stay tuned.

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Shamrock 15K Recap

Overall I am satisfied with my results. I felt light and it felt easy for the first 4 miles. The Northampton hill was tough and I developed a wicked side stitch that I couldn't shake the rest of the way. My time was slower than I expected...so I give my performance a C+. I give my legs & lungs an A- as I never really got fatigued. I just kept slowing my pace to shake the stitch. Much better shape this year. I will run the Malachi 5 miler next week for a better apples to apples comparison of my fitness.

Weekly Training
Monday, 3-10: Run 1:15 easy
Tuesday, 3-11: AM Run - 1:30 easy. PM Run - Track: WU 2 as usual. Main set is 10x1 miles.
Wednesday, 3-12: AM Run - 1:40 hrs total with 20 min warmup then MP rest of run.
Thursday, 3-13: Run - 1:15 easy
Friday, 3-14: A few miles with some striders.
Saturday, 3-15: Race - St. Malachi 5 miler
Sunday, 3-16: Run 1:20 with 20 min warmup

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Shamrock 15K

This coming weekend is the Shamrock 15K. I haven't run this for the past 3 years because I was responsible for timing it. My timing duties are now over so I now can run it. I hope to go faster than the last time I ran. I was in good shape back then, but my recent training has been tough and I am capable of going faster. I also call this the Chicken Run. I think the course design looks like a baby chick.

Weekly Workout

Monday, 3-3: Run - 1:15 hrs all easy.

Tuesday, 3-4: AM Run - 1 hr easy. PM Run - Track: WU 2. Main set is 5x3 miles at a pace that is 5-10 sec/mile faster than my current predicted marathon pace. Take a very easy 400 between reps.

Wednesday, 3-5: AM Run - 1:30 hrs easy.

Thursday, 3-6: Run - 1:15 hrs all easy.

Friday, 3-7: Off day.

Saturday, 3-8: Run - Pre Race prep run: WU 20 min to 15K race pace. Then back off for 3-4 min. Main set is 4x2 min fartleks at predicted race pace with 3 min easy running in the middle.

Sunday, 3-9: Run - Race 15K.

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