ShamWOW! Race Today!

In about 10 minutes I have to go downtown to run the Shamrock Run, the 1-mile race in front of Binghamton's St. Patrick's Day parade. Remember that we have our parade freakishly early so we can get all the pipe bands from New York and Philadelphia. My goal time is 7:00, but it's probably doable. Of course I'd be happy to hit 6:45, but there's not much to work with in such a short race.

Gotta run! Wish me luck!

Easy Run, Race Goal Declaration

4.8 miles in 43:02 (8:58 pace). This would be an "endurance" run in preparation for the Corporate Challenge. I was shooting for 45-50 minutes, but I was satisfied with the distance I covered in what I did, and it wasn't easy. The endurance just isn't there - I know I've run 15 miles or more three times this year, but it's slipped completely out of reach for now. I've been doing the P.T. exercises every day since last Wednesday, and I have a P.T. session tomorrow morning, so we'll see if I can slowly increase my mileage again.

Here are my goals for the Corporate Challenge: 5k - 24:30, 1 mile in relay - 7:00. These aren't PRs, but I think there's some room for improvement. Last year's 5K was a dismal 26:51 but it was in the 90's and no one had a good race that day.

Weekly total: 13.7, 23.9 June to date, 486.02 YTD. 16 weeks to Wineglass Marathon.

Dave: 1, Sciatica: 0

A little stretching and back extensions last night seemed to make the terrible scary leg pain go away. I'm not above stretching some more tonight, Itellyouwhat, and some Mineral Ice sure would hit the spot.

Today I managed a nice track workout in beautiful conditions. I did three mile intervals at my planned 15K race pace (8:00) with a 1 mile warmup, half mile rests and a half mile cool-down for a total of 5.5 miles. That's right, you heard it here first: my race goal for the Forks XV on 3/30 is 1:15:00.