Did the exact same run as I did Friday, only better I feel. I was feeling a lot of adrenaline surges and dealing with some things that would normally cause me to just go out and run way too fast, 7:00 pace fast, lung-searing fast. In light of that, I am very proud of how I was able to run easy and not go too hard or fast today ::pats self on back:: The weather had been gloomy and murky all day which didn't help matters, but somehow managed to brighten up a bit just as I started. The temperature was much more pleasant than Friday, but there was also more wind, which I didn't mind. All in all, I needed this today. Thank you, running.
Here's the damage:

5.5 miles in 46:04.13 (8:22 pace)

PMRI to track (1 mile)- 8:27.33

on track:
Lap 1- 2:06.15
Lap 2- 2:08.28
Lap 3- 2:02.97
Lap 4- 2:13.15 (8:30.55 mile)
Lap 5- 2:06.98
Lap 6- 2:05.71
Lap 7- 2:06.96
Lap 8- 2:05.08 (8:24.73 mile)
Lap 9- 2:07.40
Lap 10- 2:04.06
Lap 11- 2:03.80
Lap 12- 2:03.12 (8:18.38 mile)
Lap 13- 2:05.13
Lap 14- 2:03.98 (4:09.11 half mile)

track to PMRI (1 mile)- 8:14.03

A little slower than Friday, but also consistent and gradually faster from start to finish (first mile is very downhill so the effort was actually quite easy). As I went on in the run, the effort level remained the same but the pace picked up very incrementally.

More news to come later.

this afternoon I had to work and then I was headed to NY for the weekend. But in between those two things, I had some time to get in an easy few miles. I decided to just head out from the parking lot of my job at Christiana Care's PMRI location to the track off route 141 that belongs to Ursuline Academy. conveniently enough from lot to track is 1 mile. I didn't know this going in, but by the time I got near the track I figured it had to be close to a mile away. My plan was to do 5 miles, figuring ~1 there, 1 back, and 3 on the track where I could figure out what pace I was going. I wound up doing a bit more just to be on the safe side...and because I felt so good! This was also the first run of the year I used sunblock and ran shirtless because it was so frakkin' hot and I was sweating just walking around. Took an ice water and was off. Here's the damage:

5.5 miles in 45:24 (8:15 pace)

including:
PMRI to track (1 mile)- 7:30.09

3.5 miles
Lap 1- 2:06.50
Lap 2- 2:10.42
Lap 3- 2:09.40
Lap 4- 2:07.40 (8:33.72 mile)
Lap 5- 2:07.53
Lap 6- 2:07.85
Lap 7- 2:06.03
Lap 8- 2:09.45 (8:30.86 mile)
Lap 9- 2:04.99
Lap 10- 2:08.40
Lap 11- 2:06.91
Lap 12- 2:06.41 (8:26.71 mile)
Lap 13- 2:04.30
Lap 14- 2:06.20 (4:10.50 half mile)

track to PMRI (1 mile)- 8:13.07

The first mile was quick thanks to the pretty big downhill from PMRI to the track and fresh legs. I had the track all to myself which was nice. As you can see by the lap splits, I was pretty good about being consistent with my pace. I felt absolutely fine as far as effort level- this DEFINITELY qualifies as easy pace now, and I kept it right where I wanted it. Running on the track itself was such a wonderful and welcome change of pace from running on asphalt and concrete! It felt like I was running on air almost, and my legs felt so good I really had to concentrate on not pushing. The heat actually helped me keep my pace honest, because I knew if I pushed harder I'd definitely lose it quickly and cramp up. Overall, the end of a very good week of running, 4 days in a row! Next week...30+ miles and ramping up to 50 by the end of June!

There's going to be a lot of lasts from now until marathon day. Today was the last interval track workout. The weather was not being very cooperative- it was drizzling to full on raining all day- but the temp wasn't freezing and that's all I care aboot. I went to the UD track, which I had never been on, although Kenny and I went down to it one night but it was locked. So today I got there and had the track pretty much to myself. Two football players showed up while I was warming up, looked like they were doing some sprint workout themselves for spring conditioning. I did my warmup and stripped off my sweats and psyched myself up mentally. It's not that I don't like sprints, I actually do...they are quick and hard and then they're done. Repeats suck but I realize they play an integral role in increasing overall speed via VO2 max improvement and improved oxygen uptake efficiency in the muscles.

This workout called for 8x400 at 5k race pace
Here's the damage:

Lap 1- 1:24.48
Lap 2- 1:28.50
Lap 3- 1:25.80
Lap 4- 1:26.85
Lap 5- 1:26.07
Lap 6- 1:25.50
Lap 7- 1:26.53
Lap 8- 1:24.07

I gave myself ~50-55 seconds rest in between each one. Like I mentioned, it was raining light to moderate the entire time with ~10-15 mph winds.

On the whole it was a pretty difficult workout, as well it should have been! I went a little too fast but was also very strong through last lap. The pace for those (~5:40-6:00) is not really where I anticipate my 5k race pace being at (6:30-6:40) but I'm happy I didn't slow considerably and ran consistent splits from start to finish. Great final speedwork session! Now for a relaxing weekend with my lovely girlfriend!

So according to travelogger's final 7 week training schedule, I was supposed to do this workout earlier in the week. This specific workout was very important not just as a good, hard speed work day, but also because it is a good indicator of marathon finishing time. Essentially, you run the 800s in whatever time you want to run the marathon in (min:sec, instead of hr:min, though) with equal recovery time in between intervals. So for me, it was:

8x800, each 800 in 3:30 (marathon goal time of 3:30:00) with 3:30 active recovery in between

I was nervous because if I struggled, it would be a big mental blow to my goal of a 3:30 marathon, something that has started to seem more and more within reach and not a far-fetched goal. So between some necessary schedule juggling and the fact that I wanted fresh legs and an un-burdened mind with which to run this, it got pushed to Sunday. The Cisneros clan went to church at noon and my darling girlfriend and I went to the high school track nearby. Originally I was going to run and Laur was going to watch/read/relax in the car because it was kind of chilly out. But then she decided and could not be talked out of coming down to the track and timing me with her awesome Nike watch. This way I wouldn't have to worry about recording my split times, and furthermore, I could get each 800 broken down by lap. And a kiss in between 800s is always a nice motivating tool.

I started with a half mile warm-up and then was ready and raring to go. The only minor annoyance was the two girls who were walking in the inside lanes that I would have to go around, but like I said- minor annoyance, I was feeling too good and too amped up.

Without further ado, here's the damage, meticulously recorded by the wonderful starsinmycloset:

800 repeats (3:30 rest in between each)
1- 3:15:08 (Lap 1- 1:31:80, Lap 2- 1:43:28)
2- 3:28:00 (Lap 1- 1:43:00, Lap 2- 1:45:00)
3- 3:29:28 (Lap 1- 1:42:97, Lap 2- 1:46:31)
4- 3:24:79 (Lap 1- 1:46:02, Lap 2- 1:38:77)
5- 3:28:37 (Lap 1- 1:46:81, Lap 2- 1:41:56)
6- 3:28:11 (Lap 1- 1:45:23, Lap 2- 1:42:88)
7- 3:27:93 (Lap 1- 1:44:20, Lap 2- 1:43:73)
8- 2:48:18 (Lap 1- 1:29:05, Lap 2- 1:19:13)

So, I didn't actually do any of the 800s in 3:30, and towards the end I wasn't even giving myself 3:30 rest, I was just taking whatever I ran the previous 800 in. And I had energy enough to really sort of crank it on that last one. I know that running the last one as fast as I did may not have been what I was supposed to do, but by golly, I was feeling SO FRAKKIN' GOOD and I had so much energy that I really wanted to push it, like I haven't pushed myself in months. My legs responded with the final 400 being close to a sprint, but I still didn't feel like my muscles were going to seize up.

All of this is VERY encouraging as far as my potential to hit my goal time in the marathon next month. 4 more weeks of good, solid, injury-free, intelligent running and I have all the confidence that I will do very well. Today illustrated how marathon training is not always a solo venture though. I was running a workout drawn up by one person who knows better than I do, and had another there for support and help. My legs feel good, never tired or sore, and no pain whatsoever. Happy running, indeed!

Today is a very special day. It's my Grandpa's 90th birthday! It's also my half birthday, which is cool in it's own right. As of today I am one quarter of the way to 90, meaning grandpa is 400% older than me! HAHA! To celebrate his longevity and my youth, and to help my heart be strong enough to get me to 90, (oh and something about to train for a marathon in there too!) I went to the cork Mac track tonight, heaven, and did one of my longer speed sessions (these I always dread a bit). It went very well though.

I was supposed to do: 45 minutes @ half marathon pace, w/ last 5 minutes @ 10k race pace
Here's the damage:

6.5 miles in 46:20 (7:07 pace)

including:
mile 1- 7:08
mile 2- 14:29 (7:21 mile)
mile 3- 21:46 (7:17 mile)
mile 4- 29:00 (7:14 mile)
mile 5- 36:10 (7:10 mile)
mile 6- 43:02 (6:52 mile)
6.5- 46:20 (3:18 half, 6:36 pace)

Started a little faster than last time, tried making up for it on the second mile and then gradually got faster. I am really pleased to see each mile from Mile 2 on was faster than the one before it, that seems to be a good thing to me. The end I was cruising a bit, it felt hard but not hard to the point where I was going to die.

Then I picked up Laur and we went to my gramp's for cake and it was just a lovely evening all around. I'm getting more comfortable with the fact that I'll be starting grad school next week and moving to Delaware for the semester. I'm encouraged thinking that it will only be a few short months and then Laur will come down and we'll get a place together. WOW! I just said that aloud and wrote it, it feels more permanent and set in stone and it feels aweSOOOME! That's it for tonight kiddies. Happy Running!

Back on Long Island, I was subbing at Salk again today, like every day this week. I had 2 preps in a row and that meant I could get my 4 miles done midday as opposed to this evening. Wizard. I lost track of time and had to sort of rush it though. Not that it was sprinting but I don't think I can really call it an "EASY" run. Here's the damage:

4 miles in 28:22 (7:04 pace)

including:
mile 1- 7:14
mile 2- 14:24 (7:10 mile)
mile 3- 21:31 (7:07 mile)
mile 4- 28:22 (6:51 mile)

I didn't mean to go as fast as I did, didn't feel all that fast in the first place. I could have easily maintained this pace for a half marathon, I feel. Also, no pain at all and I felt fresh and invigorated afterwards.

Of note is that I did not wear my knee strap today and my knees felt fine, so that's encouraging. After I was done, I was wiping myself off in the bathroom and Dr. F called with excellent news. Apparently a tuition waiver is available for the Spring and I can start my exercise physiology grad program IMMEDIATELY! WOO! More info in supermanz. Good run, good day.

Today I was kind of nervous about. This was the longest and most daunting of the speed work sessions for my first week. It would have me running pretty fast for an extended period of time, not intervals, not a mere 3 miles. I knew I've run a 10k back early in training pretty fast, but I also remembered feeling like my legs were pretty leaden at the end, that I KNEW I was going TOO FAST and wasn't ready for that jump yet. Now I am. FINALLY! But still, I worried that I would go to fast and not be able to maintain the pace and fail at my task. I shouldn't have been that worried.

The schedule called for 45 minutes @ half-marathon pace w/ last 5 minutes @ 10k race pace. Here's the damage:

6.25 miles in 44:56 (7:10 pace)

including:
Mile 1: 7:20
Mile 2: 14:40 (7:20 mile)
Mile 3: 21:56 (7:16 mile)
Mile 4: 29:13 (7:17 mile)
Mile 5: 36:23 (7:10 mile)
Mile 6: 43:13 (6:50 mile)
6.25- 44:56 (1:43 quarter, 6:52 pace)

During the day it had poured but when I got to the track it was calm and dryer. This all changed by mile 5 when I felt the first rain drops start to fall. By the next lap it was POURING and I was gettin soaked but didn't care. I remembered that the weather forecast had called for possible thunderstorms this evening. When that thought crossed my mind I started worrying because there I was on a track surrounded by empty fields everywhere. And I'm deathly afraid of being struck by lightning. But I refused to stop my run short even though I'll admit the thought entered my head. Instead I threw off my wool hat and began running faster. Because even though I knew I was running for time and not for distance, I guess I was comforted that if I ran faster, I would be done faster, or at least it would FEEL like I was going to be and then I could get out of the potential lightning strike area. So I wound up doing the last almost 10 minutes at around 10k pace, not just the last 5, and my overall pace was faster than the 7:20 pace I had figured being my half marathon pace (down from the 7:27 I ran the Caesar Rodney half in March in). By the time I was done I was soaked (TWSS) and the rain had let up. I took off what I decency allowed me to in the parking lot and drove home to a nice warm shower and a wonderful, relaxing evening with Laur that culminated in spontaneous adventuring to VIRGINIA for her dad's birthdizzle! SUCCESS!

So Kenny was in town this week because the UD women's team is playing Hofstra in basketball. So Laur finally got to meet him yesterday on my off day and today Kenny and I went to the track to do some more speed work. It was a good night, weather wise, and I felt good for my second speed work session. I was a little nervous because this was 20 continuous minutes of running faster than I have been, not just 1 mile intervals. I was also hoping Kenny wouldn't go out too fast and I'd follow and blow my pacing. Nothing bad happened. Very good things happened, instead.

The schedule called for 20 minutes @ 5 mile race pace. Here's the damage:

3 miles in 20:05 (6:41 pace)

including:
Mile 1: 6:47
Mile 2: 13:36 (6:49 mile)
Mile 3: 20:05 (6:29 mile)

I figured that I did my 5 miler in November in 7:13 pace and I'm at least a bit faster than that now. I was shooting for somewhere between 6:50-7:00 pace but felt really good and I guess a part of me, pride or something, wanted to see if I could do 3 miles in sub 20:00. I came very close, and I know the last mile was closer to 5k pace than 5 mile pace but oh well. Kenny started with me, I felt good. He started laboring almost immediately and wound up having to stop after 2, then we fell into a pattern where he would run a lap with me and then take a lap break while I kept going. This helped break it up, and for my penultimate lap really helped, because he sped out in front and just maintaining the pace I was at to not let him get too far away from me kept me going when things started tightening up and I started feeling tired.

One other cool thing I take away from tonight is that I can still vividly remember last year when we were rooming together. We'd go out for runs at midnight on a Friday and run past drunken girls in heels that would stupidly try to keep up with us and fall and we'd chuckle. I remember being horribly incapable of keeping up with his blistering paces. It's sort of a symbolic, and moving thing to me that he's the one having trouble keeping up with me now. I don't wish him to be slower, he's been busy with his job and all. But I feel more like we're equals now in running when before I KNEW he was slowing down to let me run with him and I resented myself for not being able to keep up. The roles are somewhat reversed and his enthusiasm for my running and my upcoming marathon is supremely gratifying, encouraging, and meaningful.

and now for something completely different:
CONGRATULATIONS TO MY WONDERFUL GIRLFRIEND LAUREN FOR GETTING A GLOWING REVIEW AT HER JOB AND A RAISE! HOORAY FOR MORE (MUCH-DESERVED) COIN!

After an up and down week running wise, today was definitely a track day to give my aching knees a reprieve from the pounding of concrete and asphalt. Got up there about 3pm, RUNNING IN DAYLIGHT, OH JOY! It was perfect running temperature, about mid 40s, sunny with a few clouds, I noticed a rainbow to the west peeking out between the clouds, I was in a good mood. Cut this short by a mile because I decided I wanted to do 18 tomorrow, hooray sponataneous decision making! Here's the damage:

3.5 miles in 27:38 (7:52 pace)

including:
Mile 1: 8:38
1.75(halfway): 14:52 (8:29 pace)
Mile 2: 16:50 (8:12 mile)
mile 2.5: 20:41
mile 3: 24:22 (7:32 mile)
mile 3.5: 27:38 (mile 2.5-3.5 in 6:57, final lap in 1:30)

1st half: 14:52 (8:29 pace)
2nd half: 12:46 (7:17 pace)

So I started off easy, I told myself 8:40 is a good pace for today, let's keep that. Then the next mile went by and I realized it was significantly faster but I still felt good and I felt like I was running easy, so I didn't worry. Then I got to 3 miles and I just stop caring altogether and ran whatever my legs wanted to do. The most important thing today is that I had zero pain, none whatsoever, knees, feet, ankles, anywhere!

There were two pairs of girls up there with me. A pair of overweight girls who were walking the curves and jogging the straights, all in the far outside lane, good for them! Their jogs I'd guess were about 8:30 pace. Then there was Michelle DeBellis (some girl who graduated with Scott and lives around the block from us) and some blonde girl I didn't recognize who was very loud and obnoxious. They were just walking the whole time, at a very liesurely pace, but I guess they were still out doing something. I unfortunately was catching snippets of their conversation (mostly standard airhead girl stuff like boys, talking bad about girls I'm sure they are 'friends' with, uneven boob sizes, and getting 'shitfaced' on Cuervo like it's something to be proud of) as I ran past in lane 2 or 3, seeing as how they were occupying the inside lanes (grrr). /end rant

I had such a GREAT feeling the whole run and am in a fantastic mood now. I got my run out of the way and now I have a whole Saturday or Roosevelt Field-going, playoff football watching, and relaxing with Laur. Hooray weekend!

Of course I didn't go running on the track right after school as would have been smart. Ya know, when it wasn't that chilly and not raining in the slightest. Instead I wait until 1800 and theres a fairly heavy, cold rain coming down off and on, which caused some puddles to form that made my shoes pretty wet by the end, even though I was just doing laps on the track. Nothing much to say about tonight, it was an easy, track day during an easy, cut-back week. No injuries, and the knees go home happy. Here's the damage:

5.5 miles in 49:21 (9:00 pace)

mile 1: 9:49
mile 2: 19:30 (9:41 mile)
1st half: 26:36 (9:40 pace)
mile 3: 28:56 (9:26 mile)
mile 4: 37:16 (8:20 mile)
mile 5.5: 49:21 (12:05 mile and a half- 8:03 pace for that distance)(?)

I got a little mixed up because apparently I got pretty significantly faster towards the end without realizing this. Classic example of starting easy and just letting myself naturally speed up. The final mile and a half I'm slightly unsure of, but I know up to 4 miles is accurate. After that I don't know, so after I stopped my watch I did an extra slow lap just to be certain. It's not really about time on days like this, except to make sure I'm not going too fast. There was another guy up there doing 2 800 and about 6 400 sprints. By his last 400 I was going about as fast as he was, or rather he had slowed down to about my pace. This amused me.

So last night ended not-that-early this morning. It was a very good night/morning at that. It also kinda altered my plan for today's run, but only slightly and ultimately it worked out for the best methinks.

Having done the 3.5 yesterday, today could have been a 10k, but first I slept all day, from the time I finally got into bed around 7ish til well into the afternoon. Got up feeling much better. Went to the track well after dark, not sure if I was gonna do 5, 5.5, or 6 miles, but it was going to be easy. Here's the damage:

5 miles in 46:51 (9:22 pace)

mile 1: 9:38
mile 2: 18:54 (9:16 mile)
mile 3: 28:18 (9:24 mile)
mile 4: 37:38 (9:30 mile)
mile 5: 46:51 (9:13 mile)

An easy run, albeit a little cold and windy. Successful in not overdoing it for the 13.1 miles I'm doing tomorrow.

Tonight I was headed into the city again, two nights in a row. This time to go to Swing46, a swing dance club in midtown. I haven't swing danced in a long while but I will ALWAYS jump at the chance to do so with good company. Originally I was going to drive in and I'm glad I decided to LIRR-it again. I had to make the 9:30 train, so I had to sort of hurry up about the run and scarf down a heart bowl of pasta, made it to the Bellmore station in time for a second night in a row of fun and other nonsense. And I definitely felt the dancing in my calves, big time!

So after a few consecutive runs this week of not-inconsequential length all done under 8:00 pace, tonight I went to the track to really focus on running easy. After all, tomorrow is a 12 mile long run, the longest run of training to this point, and the second longest run for me ever. It'll also probably be the longest run ever for me in terms of time because I will not be going at 7:27/mile. My goal is to do it in 8:30-8:45 pace, get a good 1:45:00 on my feet and call it a great week. That's the plan at least, and leading up to it meant that tonight absolutely NO pushing it. Here's the damage:

5k (3.1 miles) in 28:37 (9:13 pace)

mile 1: 9:22
mile 2: 18:46 (9:24 mile)
mile 3: 27:46 (9:00 mile)

0-1.5: 14:01 (9:20 pace)
1.5-3: 13:46 (9:10 pace)
3-3.1 in :51 (8:30 pace)

I hit my goal perfectly. Did run a negative split still which is good, but I said I wanted something around a 9:00-9:30 pace and that's what I did. This felt SOOOO EASY, and it also felt so short. I really prefer the longer runs, they allow me to get into my groove and just go for a while with my thoughts and enjoy many different areas around where I live. These short, easy runs, they feel like the end so quickly after they start. It usually takes me a good 3 miles or so to get settled on my longer runs. They're a good change of pace though. And it always amuses me when I tell someone, "I only ran 3 miles today" and they look at me incredulously and say "ONLY!?!?"

ps...GOOD LUCK TOMORROW LAUREN!!!
that is, if you make it to the start line :)

two days in a row on the track, and three times this week. My joints would probably thank me if they could talk (although if my joints could talk I'd be severely terrified). Solo tonight, and in daylight, for the most part. Here's the damage:

5k (3.1 miles) in 26:43 (8:37 pace)

Mile 1: 8:52
Mile 2: 17:38 (8:46 mile)
Mile 3: 26:04 (8:26 mile)
final 0.1: 39 seconds (6:30 pace)

1st 1.5: 13:17 (8:51 pace)
2nd 1.5: 12:47 (8:31 pace)

Basically what all that says is I had a good, easy run. A little faster than some of the runs lately but definitely within myself and what I would consider easy. It was really frakkin' cold today, and there was quite a bit of people up at MacArthur for the wrestling tournament. Good day leading up to my long run tomorrow

Today was very similar to Wednesday in that I went to the track and ran 4 miles. But today Scott decided to not be lazy for the second time in as many weeks and bike alongside me as I run. I'm happy about this, I wish he'd come for a run with me on one of my easy days, and I wish he'd come at all more frequently than once a week but good for him regardless. Here's the damage:

4 miles in 37:23 (9:19 pace)

Mile 1: 9:40
Mile 2: 19:36 (9:56 mile)
Mile 3: 28:48 (9:12 mile)
Mile 4: 37:23 (8:35 mile)

1st half: 19:36 (9:48 pace)
2nd half: 17:47 (8:53 pace)

Took a while to get going and warm up tonight. But I listened to my body and didn't push any more than it felt capable of. Wound up finishing with a good negative split and was able to have a conversation with Scott the whole time, so overall a good run.

literally, thats what I did tonight. Went to the track to do an easy workout and stuck to the plan. Here's the damage:

4 miles in 36:04 (9:01 pace)

Mile 1: 9:22
Mile 2: 18:43 (9:21 mile)
Mile 3: 27:43 (9:00 mile)
Mile 4: 36:04 (8:21 mile)

1st half: 18:43 (9:21 pace)
2nd half: 17:21 (8:40 pace)

Felt just great throughout the run. Started very modestly, but comfortably and allowed my body to dictate when and how much I sped up. I definitely had more left at the end, and despite the much faster final mile, and negative split overall, I was not pushing it at any point and was consciously holding back. This is encouraging for the rest of the week. Tomorrow its back to the roads I go!

went to the track with Bri this afternoon for what turned into a glorified, prolonged warm-up, although I guess that's not the worst thing in the world. Saw Mr. Nessler up there as there was a Salk football game going on, chatted a bit, apparently Steve is doing the same thing I'm doing- subbing and not much else with our college degrees. Went to the track after dropping Bri off to do a more serious workout, trying to basically repeat last evening but maybe a little easier. Here's the damage:

5 miles in 41:41 (8:19 pace)

Mile 1: 9:03
Mile 2: 17:43 (8:40 mile)
1st half: 21:52 (8:44 pace; 4:09 half mile)
Mile 3: 26:01 (8:18 mile)
Mile 4: 33:55 (7:54 mile)
Mile 5: 41:41 (7:46 mile)
2nd half: 19:49 (7:55 pace)

A few things jump out obviously. First off, not in the numbers, my knees and ankles felt fine, still not using the Shox which are close to retirement. Second, I meant to go easy today, and I started out doing just that, with my times through the first half slower than last night. However, there was a rapid and sharp increase in speed from almost the beginning and I wound up running the whole thing faster than last night and the second half considerably faster than both last night AND the first half. I'm kinda disappointed, but I didn't feel like I was taxing myself, I could still breath normally and if I had to have a conversation with someone at the end I would have been able to. I'll make more of an effort to slow it down for a while though, don't want to push too much too soon. We'll see how that goes.

First run of the marathon training tonight. Got up to the track to do an easy 5 miles. I'm not following one specific program but rather taking a blend of a few programs that seem to know what they're talking about and would fit me and going from there. This is what I did, to fantastic results, for my half marathon, and I wound up not being able to train nearly as much for that and run a great time for a first timer.

So the track it was. Here's the damage:

5 miles in 42:01 (8:24 pace)

Mile 1: 8:10
Mile 2: 16:43 (8:33 mile)
1st half: 21:00 (4:17 half mile; 8:34 pace)
Mile 3: 25:13 (8:30 mile)
Mile 4: 33:43 (8:30 mile)
Mile 5: 42:01 (8:18 mile)

1st half: 21:00
2nd half: 21:01

The thing that jumps out at me right away is the remarkable consistency for most of the run. I was feeling very good and admittedly went out too fast initially, but after reigning myself in, the next few miles were like I was a robot. I let myself open the stride a bit for the last mile and I finished strong but still reserved and felt like I could go for at least another few miles. Plus, the first and second half times were almost exactly identical! This is the kind of consistency and patience I know I'll need and this was a fantastic, and encouraging start.

And absolutely ZERO knee pain!! I didn't wear the Shox tonight, and actually didn't have any orthodics in for the first time in a long time, just a new pair of Asics and the Dr. Scholl's insoles. The worst thing that happened was a small blister on the bottom of my right foot that I think was more the sock's fault. This reinforces my belief that I definitely need a new pair of shoes, and need to go to a good running store this week.