M'kay

9 miles in 1:06:50, 7:25/mi, HR 153.  

Partly cloudy, warm (70F) and humid.  Much harder than it looked.  Legs zapped from yesterday, confirming I ran the repeats too hard.  No pace aside from stationary felt easy, but slower ones felt worse so I went with it.  The outbound climb was the worst....the return trip not quite as bad but I was huffing and puffing where I normally don't.  Oh well.

After examining the yellow Adrenalines 8s, I retired them.....the outsole was completely gone in over 1/2 of the toe area....neither of my 8s are wearing nearly as well as the 7s did for some reason.

Adrenaline 8 (Blue)	349.93 358.93 miles
Asics 2130 (Blue)	156.70 miles
NB 903	138.72 miles

10 x Yasso 800 Workout.  16.57 miles in 1:59:12, 7:11/mi, HR 153.  30 minute warmup, 4.02 mi, 7:28/mi, HR 140.  10 x 800m repeats, w/ ~2:55 rest.  30 minute cooldown, 3.89 mi, 7:43/mi, HR 151.

Repeat	Time	Avg HR	Max HR
1	2:51	162	171
2	2:54	166	175
3	2:56	167	177
4	2:52	169	177
5	2:52	168	177
6	2:55	170	179
7	2:51	169	178
8	2:54	170	176
9	2:55	169	177
10	2:54	169	177

Despite the dire weather predictions, just cloudy, fairly warm (65F), and a tad humid with no real wind (nor breeze even for the first 5 or so, which made things uncomfortable).   Again, my goal was to keep the repeats at 2:55 or under and to stay consistent.  Missed the first goal, but not by much....the one 2:56 repeat was actually 2:55.66 and was the one repeat where I had to run outside of a kid stumbling around on the inside lane of the track.  I guess part of our local HS gym class is for students to walk at their own pace around the track....once.  Wow.  Average pace for all the repeats was 2:53.5, so all were within a 2.5 second tolerance....pretty consistent.  No real fade at the end, so success on the consistency front.  The first felt easy, the second not too bad, and 3-10 were hard.  Used the mental tricks (i.e. this is my last one....promise!) for the final 3 or so.  More good news....no problems wearing the NB903 trainers....no burning on the left foot like last time.  Another solid workout in the bank (and the last set of 800s before the marathon....phew!).

4 miles in 30:39, 7:40/mi, HR 147.

Stiff from the eariler workout, with some left adductor soreness.  Took a half-mile to get past a 9 min pace.  Took until 2 miles to dip under 8.  Luckily, I finally loosened up and felt much better on the way back.  These runs make you wonder why you bother when you start and answer the question by the time you finish.

Adrenaline 8 (Blue)	358.93 miles
Asics 2130 (Blue)	156.70 miles
NB 903	138.72 159.29 miles

6.5 miles in 48:02, 7:23/mi, HR 146.

Drizzly and cool (58F).  Legs dead from yesterday's workout.  Left hip flexor a bit sore but got better and loosened up into the run. 

Adrenaline 8 (Blue)	358.93 365.43 miles
Asics 2130 (Blue)	156.70 miles
NB 903	159.29 miles

20 miles in 2:23:51, 7:11/mi, HR 152.

Today was a 20 mile Fast Finish Long Run, with 12 miles easy and increasing speed for the last 8 aiming to average at or above my marathon pace (6:45/mi).  For starters, just didn't feel like running today, much less a 20 miler.  Despite the good sleep, I was still a bit tired and my legs felt beat up.  Conditions were cool (55F) with some intermittent rain and winds.  I finally drug myself out the door at noon (after the Penn State football game) and got to it.  The first 12 miles felt harder than they should've, but after about 6 I stopped myself (mentally) from attempting to justify pushing the run off until tomorrow and things got a bit better.  Route was twice up and down Scott Turner, so about 600' elevation climb and return the first trip, and 500' the second.  Took GUs before starting and at 4.7, 12, and 17.3 with water points every 2.7-4 miles. 

Last 8 were pretty tough.  First 4 of those were uphill so I tried to hold back a bit and aimed to keep the pace under 30 seconds off my predicted MP.  First four uphill splits were 7:03, 7:04, 7:17, 7:21, with the effort (and grade) increasing as I went.  On the downhill return, I aimed to keep it at 30 seconds faster than my predicted MP (PMP) for the first two and to gradually speed up to as fast as possible for the last two.  Last 4 were 6:13, 6:18, 6:13, 6:08, so a bit slow on the second and not much of a speedup on the last two.  By the final two miles, the rain was really coming down and the cold was getting into my legs and I just wanted to quit, but I managed to toughen up mentally to push a bit harder as the grade flattened out.  So last 8 miles I averaged ~6:42/mi, better than my PMP and even better than my goal MP.  I'm pretty happy with the way this turned out, considering I wasn't feeling especially rested and I still managed to finish strong.  One more next weekend, then the peaking phase begins with some reduced mileage and a touch more intensity.

Adrenaline 8 (Blue)	365.43 miles
Asics 2130 (Blue)	156.70 176.70 miles
NB 903	159.29 miles

6.5 miles in 48:47, 7:30/mi, HR 145.

Body still aching a bit from this past week.  Cool (53F) and drizzly again today.  Easy miles.  3 weeks to the big day.

Adrenaline 8 (Blue)	365.43 371.93 miles
Asics 2130 (Blue)	176.70 miles
NB 903	159.29 miles

8 miles in 59:29, 7:26/mi, HR 154.

Legs felt better than yesterday but still tired and somewhat lifeless, especially on the uphills.  Lower calves felt pretty tight on the uphills too.  Glad the next hard workout isn't until Thursday.

4 miles in 29:40, 7:25/mi, HR 147.

Better.  Legs still tired but not quite as lifeless.  Plus, no calf tightness.  Still, I'm glad I'm in the countdown to the big event and will begin the mileage reduction soon.

Adrenaline 8 (Blue)	371.93 miles
Asics 2130 (Blue)	176.70 188.70 miles
NB 903	159.29 miles

1.64 miles in 11:50, 7:13/mi, HR 145.  

Headed out for my run, got 3/4 mile from home, and realized it was trash day.  Ran back and got the trash out before the trucks arrived.  Then went to tell my wife about the naked man I saw walking back from the road in the property two parcels down from us.  Ugh....scarred for life once again.

9 miles in 1:02:02, 6:53/mi, HR 155.

Somehow I let my easy run turn into a marathon paced run, or very nearly.  First 6 miles were in the cold rain followed by the last 3 in the bright sun.  Focused for the first few on keeping good form and when I finally glanced at my watch saw I was moving pretty fast.  Leg turnover was really good so I just went with it.  The last couple of miles started to feel a tad harder than the normal easy pace so I backed down slightly.  Maybe it was the shoes....ran in a brand new pair of Adrenalines that I'm breaking in for the marathon.

4 miles in 29:03, 7:15/mi, HR 148.

Evening run just in time for more rain, cool (50F).  Legs felt pretty good.  Core exercises post-run.

Adrenaline 8 (Blue)	371.93 miles
Asics 2130 (Blue)	188.70 miles
NB 903	159.29 miles
Adrenaline 8 (Green)	14.64 miles

9 miles in 1:06:57, 7:26/mi, HR 148.

Kept the effort easy today, determine not to get sucked into running harder than I should.  Mostly successful.  Last couple of miles were tough just because I was tired.  Legs were a bit tired from the core work yesterday, but more just.....tired.  I think I may have a touch of a cold, since the last few of days have I've had a runny nose (more than normal), some minor coughing in the AM, and some sneezing throughout the day.  I'll try to do better with sleep and make sure I eat well.  Better now than marathon week (assuming I kick it by then!).

Adrenaline 8 (Blue)	371.93 380.93 miles
Asics 2130 (Blue)	188.70 miles
NB 903	159.29 miles
Adrenaline 8 (Green)	14.64 miles

12.11 miles in 1:31:34, 7:32/mi, HR 151.  26:47 warmup, 3.41 miles, 7:51/mi, HR 147.  Hill Repeats:  10 x 90 second up, downhill recovery.  25:00 min cooldown, 3.39 mi, 7:22/mi, HR 145.

Repeat	Distance	Pace	HR (avg)	HR (max)
1	.25	6:02	156	173
2	.25	5:55	162	175
3	.25	5:54	163	177
4	.26	5:49	161	176
5	.26	5:52	162	177
6	.26	5:47	160	176
7	.26	5:42	162	175
8	.26	5:46	161	174
9	.26	5:50	160	175
10	.25	5:59	161	174

Hill repeats.  Cool (48F) and partly cloudy (not the forecast rain thankfully).  Same hill as last time (9/25).  5:52/mi average on the repeats, so a :06/mi improvement over last time and :21/mi over the 8/28 session.  Tried to get extra sleep last night since I've been feeling like a cold was coming an (and still do), but wound up with about 7 hrs of sound sleep and 3 of fitful sleep, so I'll call it 8.5.  Body was a bit tired going in so I kept the warmup light and easy.  Just ran the repeats without paying attention to time...focusing on good form, steady pace, and strong finish.  First few were pretty easy, middle ones got harder with #7 being the hardest (started feeling that puking feeling towards the end and now that I'm looking at the pace I see why), and the last ones my legs were just tired.  Now that I see I improved over a couple of weeks ago (really not expecting that!), I'm happy with another good workout in the bank.

4 miles in 30:48, 7:42/mi.

Forgot to strap on the HR monitor.  Probably because it was pouring outside and it was a monumental effort just to get myself out the door.  Didn't look at my watch once, since it was under my rain jacket.  Kept it easy so I didn't get too hot in the jacket, but the freezing rain helped keep me cool.  Core exercises afterwards.

Adrenaline 8 (Blue)	380.93 miles
Asics 2130 (Blue)	188.70 miles
NB 903	159.29 175.4 miles
Adrenaline 8 (Green)	14.64 miles

6.5 miles in 48:43, 7:29/mi, HR 142.

Cool (44F) and cloudy...long-sleeve shirt and gloves.  Easy run with about 7-8 strides sprinkled in for good measure.  Legs feel pretty good...just some overall mileage tiredness.

Adrenaline 8 (Blue)	380.93 387.43 miles
Asics 2130 (Blue)	188.70 miles
NB 903	175.4 miles
Adrenaline 8 (Green)	14.64 miles

20 miles in 2:23:18, 7:10/mi, HR 154.

Last 20 miler before the marathon in 2 weeks.  Another FFLR with 12 miles easy and increasing pace the last 8 to average MP or better.  Same course as last week.  Decent quantity of sleep but poor quality the last few days since Dianna is out of town.  Dropped below freezing overnight and frosty on the roads this morning, but sunny, so I waited for the sun to melt off the ice and dressed in my CW-X tights, long sleeved shirt, hat, and gloves.  Wound up being 50F by the finish, so definitely overdressed this one.  Also decided to try my Brooks T3 Racers to see if they'd be suitable for racing in the marathon (between these and the new Adrenalines I wore last week).  Also decided on gatorade instead of water and GUs for this run.

Felt okay the first 12, averaging 7:27/mi....not too tired and pretty smooth.  I was feeling a bit unenergetic, so I took a GU at the 12 mi mark.  Uphill on the last 8 wasn't bad...7:01, 7:05, 7:16, 7:13.  Downhill wasn't bad the first two but got real tough the last two:  6:18, 6:22, 6:18, 6:09.  6:43/mi average for the final 8 miles, so a tad slower there versus last week, but a slightly faster run overall.

Other than feeling very tired the last two, I feel good about this workout.  I think I didn't get enough carbs for dinner last night and the gatorade didn't quite provide enough, especially since the GU I took at mile 12 would've worn off right around mile 17-18 (where I got really tired).  Still not sure about the shoes.....the racers worked fine but I could tell there's a lot less cushioning in them and I wonder if it's worth the weight over the course of 26.2 miles.  But that's something I can ponder for the next 2 weeks in all my spare time.

Adrenaline 8 (Blue)	387.43 miles
Asics 2130 (Blue)	188.70 miles
NB 903	175.4 miles
Adrenaline 8 (Green)	14.64 miles
Brooks T3 Racer(Red)	20 miles

6.5 miles in 48:59, 7:32/mi, HR 142.

Easy miles in pleasantly cool (50F) fall weather.  The hunters out seeking to kill bambi....not so pleasant, at least not the ones that are driving up and down my road continuously and blasting away in the woods when I run by.  The minor head cold appears to be worsening ever so slightly and definitely lingering longer than I'd like.  Today is 2 weeks out from the marathon, so next week will be a modest reduction in mileage.  Maybe that'll help with this cold.

Adrenaline 8 (Blue)	387.43 miles
Asics 2130 (Blue)	188.70 195.20 miles
NB 903	175.4 miles
Adrenaline 8 (Green)	14.64 miles
Brooks T3 Racer(Red)	20 miles

5.5 miles in 41:01, 7:27/mi, HR 148.

Plenty of good sleep finally.  Cold finally feels like it's arriving (good, so I can shake it now!).  Warmer today (58F).  Despite the extra sleep, felt tired...maybe the full day of cutting up firewood yesterday?  More later.

Or not.....instead of running, I spent the afternoon cleaning gutters and debris from the roof.  Definitely counts as cold weather and balance training.

Adrenaline 8 (Blue)	387.43 392.93 miles
Asics 2130 (Blue)	195.20 miles
NB 903	175.4 miles
Adrenaline 8 (Green)	14.64 miles
Brooks T3 Racer(Red)	20 miles

Fartlek Run:  10.71 mi, 1:19:16, 7:24/mi, HR 152.  30 minute warmup, 3.78 mi, 7:56/mi, HR 142.  Fartleks: 10 x 1 min on, 1 min off.  29:16 cooldown, 4.06 mi, 7:13/mi, HR 150.

Repeat	Distance	Pace	Avg HR	Max HR	Terrain
1	.18	5:42/mi	166	173	up
2	.18	5:40/mi	164	172	rolling
3	.18	5:40/mi	164	174	rolling
4	.18	5:30/mi	168	175	rolling
5	.18	5:25/mi	166	175	down
6	.18	5:29/mi	168	177	up
7	.18	5:29/mi	169	176	rolling
8	.18	5:30/mi	168	176	rolling
9	.18	5:41/mi	168	176	rolling
10	.18	5:25/mi	170	176	rolling

Partly cloudy and pleasant (50F).  Average pace for the repeats was 5:33.1/mi; slower than last time (5:15/mi) but with less and more appropriate effort level..  Able to keep jogging between repeats without much difficulty and not too out of breath by the end, nor wiped out by the total workout.  The only downside to this workout was a (suspected) bad banana which caught up with me (and my insides) before I made it home.  No fun.

4 miles in 30:05, 7:31/mi, HR 148.

Appreciated not hammering quite so hard at lunchtime. 

Adrenaline 8 (Blue)	392.93 miles
Asics 2130 (Blue)	195.20 miles
NB 903	175.4 190.11 miles
Adrenaline 8 (Green)	14.64 miles
Brooks T3 Racer(Red)	20 miles

5.5 miles in 39:16, 7:08/mi, HR 151.

Sunny and cool (48F).  Went out a bit fast and slowed down after about 1.5 miles.  Still, a moderately quick run where I felt good but my legs a bit tired.  Did some form drills afterwards.

Adrenaline 8 (Blue)	392.93 398.43 miles
Asics 2130 (Blue)	195.20 miles
NB 903	190.11 miles
Adrenaline 8 (Green)	14.64 miles
Brooks T3 Racer(Red)	20 miles

Tempo Interval Fartleks: 13.35 mi in 1:38:00, 7:20/mi, HR 158.  30 min warmup, 3.99 mi, 7:31/mi, HR 150.  Fartleks:  3 x 8 min on, 3 min off, followed by 3 x 0:40 sec on, 1 min off.  30 min cooldown, 4.07, 7:22/mi, HR 153.

Fartlek	Dist	Pace	Avg HR	Max HR	Terrain
1 x 8/3	1.22	6:32/mi	173	178	up
2 x 8/3	1.24	6:26/mi	174	177	up
3 x 8/3	1.40	5:42/mi	172	177	down
1 x 0:40/1	.11	6:11/mi	157	170	up
2 x 0:40/1	.12	5:39/mi	159	170	up
3 x 0:40/1	.13	5:01/mi	160	171	down

Ran the Fartlek version of the 2000m Tempo Interval workout.  Flat pace range was 6:03 - 6:15; tough to figure with the terrain I ran this on but my guess is that I was near the fast end of the range, effort-wise.  I felt pretty loose and quick in the last three short speed repeats.  Looking back in my training logs, a better result than the last time I ran this in the taper before my last marathon.  Definitely wiped out afterwards...a good workout.

Adrenaline 8 (Blue)	398.43 miles
Asics 2130 (Blue)	195.20 miles
NB 903	190.11 203.46 miles
Adrenaline 8 (Green)	14.64 miles
Brooks T3 Racer(Red)	20 miles

6.5 miles in 48:32, 7:28/mi, HR 148.

Sunny and warm (64F). Progressively tired this week and today I could really feel it. Strange, since I've been getting over 8 hrs sleep every day as I taper for next week…..possibly the lingering cold I think I've finally shed. In any event, good easy run today despite tired legs (calves especially tired....didn't like going uphill).  Shorter FFLR tomorrow.

Adrenaline 8 (Blue)	398.43 miles
Asics 2130 (Blue)	195.20 201.70 miles
NB 903	203.46 miles
Adrenaline 8 (Green)	14.64 miles
Brooks T3Racer(Red)	20 miles

12 miles in 1:22:58, 6:54/mi, HR 154.

Short fast finish long run, 6 miles easy, 4 miles MP and final 2 fast.  Started out fast today (good marathon practice I guess) and had to rein myself in.  Felt pretty good and loose; just a bit tired in the legs.  Changed the route today....2 loops of 2 miles up, 3 miles down, 1 mile uphill, so I could finish on an uphill (simulate the late bridge climb in the marathon).  First 6 miles in 7:14/mi average.  Last six miles in 6:54, 6:55, 6:30, 6:37, 6:11, 6:25 for a 6:35/mi average (well under MP of 6:45/mi).  Really starting to feel ready for next Sunday!

Adrenaline 8 (Blue)	398.43 miles
Asics 2130 (Blue)	201.70 miles
NB 903	203.46 miles
Adrenaline 8 (Green)	14.64 26.64 miles
Brooks T3Racer(Red)	20 miles

6.5 miles in 48:38, 7:29/mi, HR 143.

Cool (45F) & sunny.  Easy miles....legs still a bit tired.  

Adrenaline 8 (Blue)	398.43 miles
Asics 2130 (Blue)	201.70 208.20 miles
NB 903	203.46 miles
Adrenaline 8 (Green)	26.64 miles
Brooks T3Racer(Red)	20 miles

4 miles in 29:50, 7:27/mi, HR 143.

Paid for pretending I was a lumberjack yesterday afternoon....sore in several spots, especially lower back and a headache to boot.  Surprisingly, the run felt pretty good, probably because it was short.

Adrenaline 8 (Blue)	398.43 402.43miles
Asics 2130 (Blue)	208.20 miles
NB 903	203.46 miles
Adrenaline 8 (Green)	26.64 miles
Brooks T3Racer(Red)	20 miles

Cruise Interval Fartleks: 12.47 mi in 1:32:30, 7:25/mi, HR 158.  30 min warmup, 3.99 mi, 7:31/mi, HR 151.  Fartleks:  5 x 4 min on, 90 sec off, followed by 3 x 0:40 sec on, 1 min off.  30 min cooldown, 4.10, 7:18/mi, HR 152.

Fartlek	Dist	Pace	Avg HR	Max HR	Terrain
1 x 4/:90	0.64	6:16/mi	174	180	up
2 x 4/:90	0.59	6:43/mi	174	180	up
3 x 4/:90	0.61	6:34/mi	174	180	up
4 x 4/:90	0.70	5:44/mi	172	178	down
5 x 4/:90	0.73	5:30/mi	173	180	down
1 x 0:40/1	.13	5:17/mi	154	169	down
2 x 0:40/1	.11	6:15/mi	157	172	up
3 x 0:40/1	.12	5:42/mi	164	172	down

Ran the Fartlek version of the 1000m Cruise Interval workout.  Flat pace range was 6:03 - 6:11 but that was out the window with the terrain I was running.  Think I may have hit the first one too hard, paid for it on the second, and finally recovered a bit after the 4th (1st downhill).  Oh well....the main goal was to run a tough workout to give my system one final stress before the marathon without killing myself and I think I accomplished that.  Aside from Strides on Thursday, its all easy running from here to Sunday.

I ran in my T3 Racers as I started questioning the wisdom (again) of running the marathon in my Adrenalines...but I don't think I'm ready for 26.2 in them.  They definitely lack the cushioning and I'm afraid over 20+ miles they'd be more hindrance than help.  Since I've got the known hot-spot issue with my preferred shoes (NB903s), I'm left with the Adrenalines and 2130s.  The Adrenalines are newer so they get the nod (plus, I've run marathons in them before).

4 miles in 30:19, 7:35/mi, HR 148.

Nice and easy.

Adrenaline 8 (Blue)	402.43 406.43 miles
Asics 2130 (Blue)	208.20 miles
NB 903	203.46 miles
Adrenaline 8 (Green)	26.64 miles
Brooks T3 Racer(Red)	20 32.47 miles

4 miles in 29:30, 7:22/mi, HR 147.

4 days out.  Muscles tired from yesterday's run and core workout but other systems appear to be fine.  Extra sleep helping me feel more refreshed.  No sluggishness yet so perhaps the abbreviated taper is working well.

Adrenaline 8 (Blue)	406.43 miles
Asics 2130 (Blue)	208.20 212.20 miles
NB 903	203.46 miles
Adrenaline 8 (Green)	26.64 miles
Brooks T3 Racer(Red)	32.47 miles

9.69 miles in 1:13:20, 7:34/mi, HR 151.  30 min warmup, 3.76 mi, 7:58/mi, HR 148.  10 x 20 sec Strides w/ 1 min recovery.  30 min cooldown, 4.16 mi, 7:12/mi, HR 149.

Overcast and cool (48F) today so I threw on my jacket just in case it rained, and to help me keep things easy (too fast == too hot == roast Dale).  Legs felt okay on the warmup.  Strides 1 and 2 were less-than-fluid but I loosened up for 3-6.  7 and beyond felt a bit....klunky.  Legs felt tired on the cooldown, especially the last 15 minutes or so.

Adrenaline 8 (Blue)	406.43 miles
Asics 2130 (Blue)	212.20 miles
NB 903	203.46 miles
Adrenaline 8 (Green)	26.64 36.33 miles
Brooks T3 Racer(Red)	32.47 miles

5.5 miles in 39:33, 7:11/mi, HR 153.

Felt good today.  Not great (yet), but good.  Legs felt pretty fresh, easy effort, and a tad fast.  Good sign. 

Adrenaline 8 (Blue)	406.43 miles
Asics 2130 (Blue)	212.20 217.70 miles
NB 903	203.46 miles
Adrenaline 8 (Green)	36.33 miles
Brooks T3 Racer(Red)	32.47 miles

4 miles in 30:07, 7:32/mi, HR 150.

Last 4 easy miles before tomorrow's marathon.  Plenty of sleep, low stress, a fantastic weather forecast and a marathon buildup without injury leaves me prepped as best as I possibly can be....guess the rest is up to me tomorrow.  No pressure......

Adrenaline 8 (Blue)	406.43 410.43 miles
Asics 2130 (Blue)	217.70 miles
NB 903	203.46 miles
Adrenaline 8 (Green)	36.33 miles
Brooks T3 Racer(Red)	32.47 miles

Arrived in Richland, WA for the Tri-Cities marathon on Saturday afternoon.  Signs you're at a small marathon:

• No expo, just a packet pickup line in the host hotel.  
• On check-in, the hotel clerk asks if you're with the marathon.  When you respond yes, they let you know your "special" checkout time is 2pm (yeah!).
  
• While walking your dogs in some grass across the parking lot from your hotel room, you stumble across "the" finish arch lying in said grass, next to the sponsoring club's trailer. 
  
• Race morning you walk the 50 yards (max) to the gathering area before walking another 50 yards to the start line on the road.
• You finish in the same parking lot you're vehicle is parked in.

Really a nice small marathon though, although I've found myself drawn to the nicer smaller affairs over the monstrous behemoths that require navigating crowds and waiting.  These folks even managed a (mediocre) pasta buffet at the hotel restaurant the evening before, where Dianna and I met up with David Nelson, who I'd somehow conned into skipping Portland to run this marathon with me (thanks David!).

Race morning was gorgeous, low 40s temps, clear skies and a touch of breeze (which would unfortunately increase later).  The route consisted of a bit of road running, 4 bridge crossings over 3 different bridges, and miles of paved biking/walking trails along the mighty Columbia river.  Advertised as mostly flat and fast, the best opportunity for a sub-3 attempt here in Washington.  David and I started together with at most 200 other marathoners and marathon relay runners (which made figuring out placings impossible, but my goal was strictly for time, not place).  At the voice of the starter (no bullhorn or starter gun....another small marathon sign!), we were off.  Splits by garmin (which came a bit before the mile markers starting pretty much with mile 1):

• Mile 1 (6:50) - Despite wanting to start of slow, we managed to go out fast and hit goal pace on the nose.
  
• Mile 2 (7:06) - Climb to the first bridge crossing in this mile.  Plus, we held back a bit more.
  
• Mile 3 (6:50) - Descent from the bridge and onto the roadway paralleling the river.
  
• Mile 4 (6:43) - A bit of downhill to the picture point.  Nice and early so we're still looking pretty good.
  
• Mile 5 (6:47) - Feeling some crosswinds....should've known that since they weren't bugging us, we'd be paying on the return trip.
  
• Mile 6 (6:53) - If David wasn't keeping his head for the both of us, I would've pushed too hard in this stretch and paid dearly later.
  
• Mile 7 (6:49) - Aside from the near collision David had with a relay spectator congratulating a runner that just made a handoff in the middle of the course, uneventful.  First GU.
  
• Mile 8 (6:53) - Finally see our second bridge coming up.
  
• Mile 9 (6:51) - A bit meaner crosswind on the bridge, but we push the pace a bit to get up and over the bridge in good time.
  
• Mile 10 (6:48) - Ouch.....nasty headwinds start here.  Plus, some of this stretch is concrete, which I'm starting to feel in my feet and legs.
• Mile 11 (6:55) - We see the leader running strongly headed back in the opposite direction from the turnaround from this 2.5 mile out and back stretch.
  
• Mile 12 (6:45) - Halfway through this mile, we hit the turnaround and finally reap the benefit from the headwind that just became a tailwind.  I don't *feel* benefitted!
  
• Mile 13 (6:45) - As David pointed out, the tailwind gives us a push that makes it easy to hit our splits.
  
• Halfway (1:29:43) - Aiming for 1:29:30 at the half, so only 13 seconds behind.  Feeling good and conservative.
  
• Mile 14 (6:47) - Weren't we just here?  Second GU.
  
• Mile 15 (6:49) - Long desolate stretch along the river.  Commented that I was feeling good after not feeling so great the last couple of miles.  Immediately regretted voicing that for fear of jinxing myself.
• Mile 16 (7:11) - Approaching the third bridge at the far end of the course.  Turning onto the bridge, the winds hit hard.  Sinuses start freezing up and this mile was tough.  Trying to block wind for David, who was having a hard mile.
  
• Mile 17 (6:59) - Down from the bridge through the not so nice section of town, across some gravel and sand to get ourselves back on the trail.  Trying to drag David along but he says to go.
  
• Mile 18 (6:54) - Headwind is just plain nasty.  It probably wasn't all that bad, but running alone made it tough mentally.
  
• Mile 19 (6:51) - Really starting to feel the miles on my legs.  Making the mental computations, knew I needed to make up some time to get below 3 hours, so desperately trying to keep miles at 6:50 or below.
  
• Mile 20 (6:51) - Third GU. 
  
• Mile 21 (6:50) - Really fighting the negative mental thoughts here.  Mind was trying to tell me below 3 was not possible but I resisted.  Mightly.
  
• Mile 22 (6:55) - Ouch.  Didn't remember that the outbound stretch here had some mild downhill that now was uphill into the dang wind.
  
• Mile 23 (6:56) - Form is taking some serious hits here when my mind wanders, so I'm really trying to focus, stay strong and most importantly positive.  Difficult.
  
• Mile 24 (6:59) - Ouch.  At the base of the bridge climb to the homestretch.  Took a last GU hoping for a kick in the pants.  Feeling a bit dehydrated despite drinking at every aid stations (every 2 miles).
  
• Mile 25 (6:40) - After the climb to the bridge, felt like the crossing was a bit downhill, probably because the wind was no longer head-on.  Came out the other side and managed to advantage the downhill with a bit of speed.  Knew it was going to be really, really, really close.  Legs starting to get wobbly.
  
• Mile 26 (6:36) - Chewed up some roadkill here, which helped, but mostly was just suffering increasingly badly....no real concept of time or pace here, just putting one foot in front of the other as fast as possible. Some guy jogs up and asks if I want him to run me in....manage to gasp yes, I *need* to beat 3 hours.  He says it'll be really close.  I start to do something close to sprint effort.
  
• Final 0.2 (1:04) - Nothing but pain....breathing pattern gone.  Form gone.  Just moving towards the finish.  Doesn't look like I'll make it since the clock says 2:59:48 and I'm still about 30 seconds away.....still trying.....oh wait, that's 2:58:--.....keep running!!!
• Second half (1:29:34) - Negative split by 9 seconds.
  

Crossed in 2:59:17, stopped and tried to breath with my hands on my knees, and promptly fell.  Another sign it's a small race.....not being swarmed by medics!  They even took my race bib tag while I was still on the ground :).  After a minute, I managed to regain enough of my composure to stop my watch at 3:00:40.  Shortly thereafter with a bit of help, managed to stand and get my finisher medal, then hobbled over to my wife who took over from there.  Honestly wasn't real sure I'd made it so I know I asked her several times if I'd made it under 3.  I figure this race ranks #1 for me in finishing effort and leaving it all out there.  I really wanted to head back out to help run David in but just didn't have anything left....my legs were shot, my foot was hurting (started around mile 23), and I was just exhausted...and hungry.  But David didn't need me and ran a huge PR and a great race.  I just know I owe some of my success in this race to his wise pacing in the early miles.

Found out at the awards ceremony that I took 1st in my AG (35-39), so a bonus commemorative glass.  No idea what my overall placing was but given the fact that the race was so small, probably deceptively high.  Needless to say, I'm just beside myself that I made it under 3 hours and feel like the work I put in over the last year has paid off.  I know I'm really lucky that the weather (aside from the winds) was so nice and everthing came together at the right time in a fall when so many were stymied by conditions.  Thanks to everyone for all the support I've gotten these past several months....as a lone runner without a local support network, it helps tremendously.  Now, it's time to bask for a while and figure out what my next goal is going to be.

P.S. Note to self:  Abbreviated taper/peak worked well.  A mere 25% reduction 2 weeks out and a second 25% reduction (total 50%) for the week of the marathon before race day worked well, keeping the intensity up and only tapering that a few days prior.  Also keeping the normal schedule (no rest days, 1-3 double days) worked well.

Adrenaline 8 (Blue)	410.43 miles
Asics 2130 (Blue)	217.70 miles
NB 903	203.46 miles
Adrenaline 8 (Green)	36.33 62.53miles
Brooks T3 Racer(Red)	32.47 miles

Off day.  Still riding the high from having a great race, but some post-marathon thoughts I want to save so I don't forget them:

• Mental preparation was critical for this race.  I have a problem with 5Ks and Marathons.  I don't like the way 5Ks hurt and it's difficult for me to race as hard as I should.  Marathons are more insiduous....I tend to "not believe".  I worked hard to quash these thoughts during training and to consciously tell myself I could do it.  They got worse the final month or so of training so it really became an effort to not slip up.  That mental discipline helped tremendously when the same thoughts crept in early in the race and was key to not fading during the final 8 miles.  When the headwinds kicked up, my mind kept trying to telling me it was over, but I kept pushing that thought back and telling myself I could do it (run the sub-3).  It worked.  It also required a lot of practice, just like everything else leading up to racing a marathon.
  
• During my 3 day carbo-loading, I actually counted the grams of carbs I was injesting and tried to hit 4g/lb of body weight (648g).  Harder than I'd thought to get that many, but considering how I felt towards the end of the marathon, if I hadn't I probably would've bonked.
• Decision to take 4 GU with me was also key.  Whether real or psychological, the "extra" GU I took at 24 just before my final push felt like it was critical at a time when I was very tired, hurting, and trying to gather myself for the push up the hill followed by the final push towards the end, which I knew would be incredibly painful.  It was. 
  
• Gatorade consumption alone would not have been adequate.  It worked for me in Seattle last year, but the aid stations here didn't fill the cups with much (probably 4oz versus 6-8oz in Seattle).  Having the GU saved my bacon.
• Sticking with the Adrenaline shoes was smart.  Heavier and with a higher heel, yes, but the last miles my feet were hurting and the extra support was critical.  I need to train more in lightweight shoes/flats, but for now this decision was a good one.
• Reduced taper got me sharp for race day.  If I would've tapered more, my legs might've felt fresher, but I'm pretty sure I would've felt more sluggish.  With the taper I did, my legs only felt okay fresh by 2 days prior, but I didn't feel any of the sluggishness I normally feel during a larger taper.
• Why do I still underperform the marathon?  I'm not complaining, mind you, but my best 1/2 marathon time predicted a 2:56:44 marathon and I'd like my 153 seconds back, thank you very much.  I guess this will be one of my goals coming out of this....figure out how to out-perform a marathon.
• Having someone to run with at your pace during the event is *very* helpful, but another key is talking beforehand to set expectations if one or the other slows.  I broached the topic with David when we were waiting for the start, primarily because I seriously figured I'd be the one fading and he'd be the one running away from me, and I didn't want to hold him back.  I felt a bit guilty leaving him (still do) and tried to help pull him along for a mile or so but when it came down to it, I was able to go without feeling too badly.  
• Wearing race singlets opens up new possibilities for rubbing skin raw....like between my arm and back on my right side.  Need to apply body-glide there next time!
  

Another off day today.  I might take the dogs for a walk or hop on the bike for a bit later, but for now I'm just going to categorize my owies:

• Feet.  Some pain in the morning in left foot at big toe join, but otherwise not bad.
• Ankle:  Both heels have some discomfort, especially when the achilles is taut.  After moving away from orthotics in my shoes, I'd notice some "feeling" there periodically, but its more substantial today.  Need to add more achilles stretching and calf strengthening routines.
• Calves:  Seem to have taken a beating.  Don't hurt to just sit, but moving I can feel them working.  I think these took the brunt of the beating during the race, so some TLC now and strengthening later is in order.
• Knees:  Just fine.
  
• Quads:  No real issues.  They actually feel better than they do after some local runs, probably because the marathon course was pretty flat.
• Hamstrings:  Right hammie felt like it was thinking about cramping mildly late in the race, but it behaved.  Some tightness yesterday is gone and these feel fine.
• ITB:  Left ITB started giving some periodic discomfort late in the race.  Last 2 nights, both (left worse) have made their presence known throughout the night with what felt like periodic spasms (light), but no issues during the day.  Strange.
• Glutes/lower back:  Surprisingly tight and some soreness.  Guess I've neglected these muscles, because sitting in my chair for work has been killing me today, and I've got to get up periodically and move to relieve the discomfort.  More stretching and strengthening is definitely in order.
• The rest:  Just fine.
  

3 miles in 23:13, 7:44/mi, HR 147.

First post-marathon run.  Just kept things nice and easy.  No pain anywhere while running, but hip flexors were tired and tight.  Lower back still feels tight too.  Some reduced intensity core exercises and good stretching afterwards.

13.35 stationary/recumbent cycling miles in 40:00, Level 4, followed by a light core workout.  Plenty of sweating.

3 miles in 22:32, 7:30/mi, HR 160.

Rainy and warm (52F) today.  Legs wanted to go.  Some tightness in hip flexors to start but loosened up quickly.  Tried to force myself to hold back but not wildly successful.  HR high for most of the run....probably the pace and the jacket...a bit of overheating tends to elevate my HR.  Core workout with some added exercises (hamstring and adductors focused).