40:48 min for the 4 mile

This is where I brag about my time, although I'm really not fast. The first mile I ran in little over 10 minutes. that scared me a little because I didn't want to run out of gas at mile 3. But since the first mile didn't feel like i pushed too hard i ran my second at about the same anyway. at mile 2 my stopwatch read 20something. In mile 3 I definitely slowed down. the time read 32 something. I planned to beat 40 minutes or at least 43 especially after my mother told me her 4 mile time was 45 min (which is my usual time). so I ran the last mile 8 something. Luckily there were a lot of rolling hills. ones that slopped down more that up On the up I did the ticky-ticky-Velma and shaggy- from-scooby-doo- run. It really works. Still I was surprised with my time.

Oh yeah I have very sore shins. I started feeling it friday when I ran 2 miles in my size 9 shoes. I brought a half size larger for the marathon since my feet had expanded beyond my 8 1/2's, but now I think they are too big.

Run As One 4 mile race

Hey today I'm going to run the 4 mile race against lung cancer.
My Holiday 4 mile time was 43:??. I hope to come in at 40 minutes, but right now I will be happy to beat 45 min.

MAP

10K time 1:12:17

It rained throughout the entire race, which wasn't really bad at all. The course was one loop around central park. It ran clockwise instead of counter clockwise like most races. I liked that because we ran down the two largest hills instead up them.

Next Sunday I'm running the 4mile Run as One(fight against lung cancer), also in central park.

I'm trying to figure out how to run faster. What I like about very long runs is the strategy involve. In the Rome Marathon and CP half marathon I pretty much took it easy for half the race. in both cases I picked up my speed in the second part I began the "fishing" as Ramon calls it or "chasing rabbits" as Simon says. That's where you pick a person somewhere in front of you and than pass them, then pick another person and so on. It's very good for the ego. For me a lot of those people are fast walkers or very very old. Hey I have to take what I can get. But what I love is when I start passing athletic looking guys in nice jerseys- the kind like look like they should have finished already. That tells me that they simply ran out of gas because they didn't know how to pace themselves. That happened a lot in the Marathon. I can't say i was fast, but in miles 20 to 24 i was running pretty hard.

In today's 1ok I was told to take it easy on the first two miles, then kick it up a little on miles 3 and 4, then run like Satan was chasing me on the last 2 miles. I followed that for most of the race, but when it came to running fast I don't know how fast I was actually going. I did kick it up and I was passing almost everybody I came upon in the last mile. I like to start passing people sooner and continue that speed.

Scotland 10k in Central Park

I'm running the Scotland 10k tomorrow morning. I'm a little nervous because it will be my first race after the marathon and I don't know if my body understands that I should run faster for a shorter amount of time. Plus, while I trained for the marathon we would have to run a long distance each weekend, 13 or more miles. It always took me about 6 miles just to warm up, so I'm wondering how painful tomorrow's race might be if I don't have time to warm up enough.

here is the course

I Finished the Rome Marathon in 5:28:36

Some video clips

I meant to take my camera with me on the race, since I had so much time in Rome taking photos, I thought it would be better to just carry more food. buy food I mean power gels. They had oranges and apples a long the race so that was good. I absolutely hated running on cobble stone. However running through and around Rome was amazing. 

I've already signed up for my next 3 races in Central Park. The first is the the Scotland 10k. I'm a little nervous about running but it has been 2 weeks since the marathon. 

oh for rome pictures go here