I spent many hours creating this detailed map of the 2009 Philadelphia Marathon and figured I should share with the world.
I’ll be adding it to T-shirts, cups, mugs, etc in my marathon store.
Please feel free to put it on your sites, facebook, myspace, etc – but include a link back to here 
Thanks!
7 miles with the boys tonight. They did a really good job riding their bikes along with me.
I picked a bad route though. We took covered bridge road up to frontage.
frontage is a 40 mph street with no curbs and some blind curves. I’ll never be doing that route again.
I’ve run over 150 miles in the last 6 weeks. Only 412 miles left to go.
for the last few weeks I’ve been doing c,3,6,3,r,6,long – (c is cross training, r rest).
Now it will be c,4,7,4,r,7,long
My legs are feeling the pain already. I’ve been reading about some hip strengthening exercises that supposedly help 85% of kneed and leg pain. I’ll be incorporating them into my routine.
I’m also buying new shoes today. This will be my 3rd pair. The black ones I’ve been using since January are going to be retired and turned into playground material.
I have to run. I’m going to reduce 4 miles off the 412 Have a great day!
Today was supposed to be a 12 mile run, but unfortunately I couldn’t find the time to do it.
I’m going to do it first thing in the morning. Maybe 5:30 or 6:00 am.
I expect it to take me 2:00 hours to make it 12 miles. Realistically i think it will take me 2:10
so if you are up for some torture in the morning, let me know
After feeling horrible yesterday I was really concerned about today’s run.
It turns out my concerns were unnecessary.
I set the treadmill to 9:05 minute miles and was on my way. After 1 quarter mile I felt good and turned up the speed to 8:00 minute miles.
Stayed strong at that pace for the next mile and a quarter.
Half way there. Had to slow down a bit and drink some water.
Went back to 8 minute miles.
Made it another 1/2 mile and had to slow again. Sweat was pouring off of me.
I saw how close I was to done and new I could break my record if I kept pushing myself.
I pushed the speed to 7:30 per mile and tore through the finishing lap.
I know I can do better, but for this moment, I am proud.
Had a good 5 mile run yesterday, did some extra stretching, got a lot of work done, went to bed nice and early.
I was sleeping having pleasant dreams, when all of the sudden my dream started to change into something bad.
I woke up and was disoriented and felt a strong urge to run to the toilet.
Thank goodness I made it. whew.
after 10 minutes I realized it wasn’t going to stop and the noise i was making was going to wake everyone up.
I managed to get myself together enough to consider making it to the downstairs head. I put on my robe and made a hurried quiet walk to the downstairs commode. I was relieved to reach my destination without incident. I prepared to place myself on the recepticle when, to my horror, I noticed there was no facial tissue. “Shit” I proclaimed. I gave up on the quiet part and scurried back upstairs to locate a spare roll.
By this point my insides where aching for release. I made a mad dash back downstairs spare tissue in hand and took my position on the throne.
I spent the next 5 hours on and off the porcelain princess in 20 minute increments. I managed to fall back asleep for a short while but was interrupted by horrible about battling continuously flushing johns. I did not win that battle.
What a crappy start to the day.
Needless to say I skipped my 3 mile run today. Hopefully I’ll feel like myself tomorrow and be back on track.
5 mile treadmill run today. Still focusing on breathing, but it doesn’t seem to help as much as other people have posted. I’m going to keep trying.
I didn’t sleep well last night and it slowed me down a bit. Still averaged 10 minute miles. Had to walk for a minut around mile 2.
As I was aproaching mile 4 my hand hit my headphone cord. My iPhone jumped in the air and took out the emergency stop cord. I nearly fell and the treadmill reset. Nobody was there, but if someone could have seen it I’m sure they would still be laughing.
Can’t believe how fast the time is flying by.
Today was a 3 mile run down Kingston Drive.
28:40
3 mile run up Kingston
It kind of looks like a dinosaur.
I focused a lot on breathing today. I practiced a 3/2 inhale to exhale ratio.
Inhale 1,2,3 exhale 4,5 – Inhale 1,2,3 exhale 4,5
I counted on each step.
I think it went OK, I’m going to keep working on it and see if it makes my longer runs better.
After my run a swam for a little bit, than went for a slow 2.5 mile bike ride with my 7 year old.
and it isn’t even 10:00 am yet.
Go do something!
Week 3 Day 1 consisted of a lot of work.
Mowed the lawn
Edged the lawn
Beat the hell out of my weed whacker
Leaf blew everything.
By now you’ll probably notice that my cross training isn’t always your standard exercises.
As long as you heart rate is up and you are working up a sweat it counts. You don’t have to be in a gym to exercise.
