Monday, May 31, 2010

VCM Rest & Recovery

Thank goodness for endorphins and Advil!    The endorphins lasted until late in the day.  Advil took over at about 1 am when I woke up in pain.    I loaded up on electrolytes which really helped and one Advil which helped me get back to sleep.

My workout his morning consisted of stretching, loosening up exercises, and more stretching.  45 minutes was all I could take.  I ate breakfast and headed to the golf course for some mental and physical therapy.  The walking really helps.  I felt much better by about hole number 4 (the birdie helped).  Plus it got mind off my physical pains.  The phone calls, e-mail, & facebook congrats really helped too.

I'm still sore as I write this tonight.  I have 4 blisters and tight calves and hamstrings and still some general fatigue but I'm better than I was this morning.  I've learned that, at my age (60), I need about a day for each half-hour of racing.  I'll be back to normal on Thursday.

It's all worth it!   The satisfaction of the accomplishment both personally and as part of the team was enormous.  It is difficult to explain to the uninitiated how rewarding it is to explore your personal physical, psychological, and emotional limits.  You really have to do it to understand.   Some things are beyond words. Racing long distance is one of them.   I can't wait to do it again.  And again.

I'm modifying my workout schedule this week for two reasons:  I have a golf tournament on Sat. & Sun. and my brother and relay partner wants to run on Friday.  It works perfectly.  Just stretching today and my resistance workout tomorrow (Tuesday) gives me enough leg rest to be able to do a light run on Wednesday. Resistance training, full and hard on Thursday (I'll be really eager for that) and then a 10 miler on Friday.

Then we'll begin our quest to get ready for the marathon in October.  I'm visualizing already.  

Sunday, May 30, 2010

Vermont City Marathon - Race Day! Great Day!


A great day, indeed!

I got up at 5 am sharp.  It was no trouble.  I was eager to go.  I believe in routines so I had my usual breakfast:  Blueberries and  FiberOne with Activia Light yogurt and a few mixed nuts tossed in.  That and some tea and I was ready to roll.  

We (my poor wife has to get up early to be our chauffeur) picked up my brother & relay partner and  put some of that old-time rock & roll on the radio to help us stay jazzed and headed to Burlington all the while talking ourselves into giving it all.

Getting there early paid off with a nice parking spot on Cherry St. but there were already hundreds (if not thousands) doing their pre-race thing when we got there.   I suspect, that like me, they love the whole ritual and feed off each other.  It's an important part of the race for me as I meet friends and acquaintances and trade well wishes.

Today's pre-race was especially rewarding for me.  As we walked through Battery Park, I was greeted by a reader!   David ( I hope my memory is serving me well after all I've been through today) and his wife recognized me and stopped me to say hello.  It really made my day.  I am very grateful.  I hope your race went well.  

I had some nice conversations in the crowd (aren't runners are the nicest people?) as we waited for the race to begin. Then, we were off.   Oh, how I wished I had started closer to the front.  It felt like minutes getting to the starting line and then I couldn't break loose.  Up Pearl and S. Willard were much the same. Mile one said 8:31 as I passed and I knew I had some work to do in order to hold up my end of the relay.

 I found a little space on Church for some passing but, back on Pearl they corralled us and I was again hobbled. Finally, we hit the beltway and it opened up.  If I had a dollar for everyone I passed on the beltway I could fly my wife & I to California and back!   Coming back up the hill after the U-Turn really motivated me.   Instead of focusing on the hill, I dedicated myself to passing people, knowing it would level off at Park and I'd be able to recover.  

By the time we turned back onto Pearl St. for the 3rd time I was breathing normal again and settled into my home stretch stride.   I took water at every station save one (I should have taken there too but I was busy passing.)  I think that tactic paid off for the lactic acid seemed to ease a bit each time I walked in order to drink.   15 seconds for water will be standard for me from now on.

At about mile 11 the fatigue started but I could smell the finish line and, as I had for much of the race, I thought about my brother and teammate waiting for me.  The last two hills were tough but the nearness of finish helped me endure and I had a bit of a kick entering the exchange area.  

I don't think I was this happy to see my brother on the day he was born!  We made the exchange and I grabbed and apple and a water, found my stuff and started the long walk up the hill to the finish.  Tired but nearly satisfied.  I wasn't sure of my time because I wasn't sure of the length of delay getting to to the starting line.  My watch said 1:41 when I made my hand off.   I was a tad disappointed because I was shooting for 1:40.  I was sure I had put some pressure on him.  

The walk up (no buses for me; I love the crowds and watching the other racers.) was really fun.  I enjoyed lots of exchanges with spectators and racers who saw my medal and bib.  When I got to the park I was excited to see how big and lively the crowds were.  I grabbed some food, found our wives and started the clock watch.  I love the excitement at the finish line.

As the minutes clicked off and the clock approached our target, 3:30, my normally sluggish pulse accelerated.  Then, suddenly, sporting his new headband and looking tired but still running very well, my partner came into view and I nearly lost it.  He was under the target.  We had done it.  I was so proud of him.   (Did you ever know that you're my hero?)   Under pressure to run a best ever time, you came through!   What a race!  All the preparation paid off.  Oh how great it feels.  And to think that thousands of others are experiencing a similar kind of excitement.  What a great sport.

Yes, we celebrated with a beer and began talking about our next adventure.   But, this is day we'll cherish for a long, long time.

Here are our results:  As you can see my time was better than I originally thought.  There must have been more time than I realized before I got to the start.  Also, in my fatigue, I hadn't realized that I crossed the halfway mark well before I made the exchange.  So, we both had good races and improved times over our last 1/2 marathon race at Leaf Peepers last fall.

 
Place11
Team NameThe Scarecrow & The Cadaver
CitySt. Albans
StateVt.
Halfway Time1:35:31
Net Time3:23:47
Gun Time3:29:14
  
DivisionTwo Person Men's Masters

Saturday, May 29, 2010

Vermont City Marathon: Ready To Race

All the preparations are complete. Weeks of training runs building mileage & distance culminating with a 15+ miler 2 weeks ago.  Two weeks of tapering.  Two days without running.  I've ridden the course on my bicycle so that I'm familiar with the ups & downs and turns.  My diet has been good.  My conditioning is good.  I feel fit.  At 60 years old, I'm 5ft. 9in., 149 lbs., 7% body fat, resting pulse 41 b.p.m., blood pressure: 128/58.  I should do well.

We're having a nice whole-wheat pasta dinner with salad and some sweet potato biscuits.  I'll even have a beer tonight to help me relax.   In the morning, I'll have some blueberries with FiberOne, Activia Light and some flax seed mixed in about 2 hours before the race starts.  The weather forecast is for 59 degrees F. at race start. Nice.

I'm ready.  All I have to do is run.

Thursday, May 27, 2010

VCM Training - Last Training Run

4 miles this morning.  This will be my last training run.  Rest is the order of the day for the next 2 days.  I'll do my resistance training in the morning and I'll play golf tomorrow but by-and-large I'll take it easy.  I may ride my bike a bit on Saturday to keep from losing my sanity but nothing very strenuous.  I want to have well rested legs and lots of stored energy.

All I can do now is wait and watch my nutrition.  Saturday  night dinner will be pasta and a salad.  Sunday morning breakfast will be fruit, FiberOne, and yogurt.  I'll also dring plenty of green tea for hydration & caffeine. The rest is psychological and luck.     I should be pumped and if it's nice and cool all should go well.  

Tuesday, May 25, 2010

VCM Training - Running In The Heat

It was already in the 70s when I hit the road at 8:00 this morning.  Yikes!  What a difference it makes on how it feels to run.  I should have run with no shirt but I need to build some heat tolerance so I left it on.   I was actually glad I was tapering for the race on Sunday because 8 miles was enough for me in the heat.

Five days to go.   The weather forecast looks good with temps projected to be in the 50s at race start. I hope it turns out that way!

Monday, May 24, 2010

It'a More Important Than You Think

http://www.active.com/fitness/Articles/Building_muscle_and_bone_--_at_home__on_your_own_21777.htm?cmp=1381&utm_source=sendible&utm_med

Sunday, May 23, 2010

Outdoor biking - at last.

One of my very favorite things to do is ride my bicycle.  I have a hybrid because I'm not a mountain biker (I just haven't tried it.) but here in VT we still have dirt roads and skinny tires don't do well on dirt roads and I like exploring.  Even our paved roads can be hazardous due to the impact of our winters.  

Summers mean long bike rides on my off day. (Resistance training M-W-F and running T-Th-Sat or Sun).  And I'll often take shorter rides mid-week after golf.   So far this year I've had lots of obstacles to getting out there for a nice long ride.  This being VT the culprit is usually the weather.

Today was beautiful for bike riding.  70 degrees early in the day brought back the excitement.  I also had a mission in mind. So I loaded up the bike into the back of my pick-up and headed to Burlington.

I printed out a map of next week's marathon and rode my half of the course.  Knowing what is coming will help me with pacing and give me some psychological comfort.  Most of all it was just fun to be out on the bike again.

One week to race day!    Yikes.

Vitamin D3 - What you're missing.

http://www.huffingtonpost.com/dr-mark-hyman/vitamin-d-why-you-are-pro_b_585311.html

Saturday, May 22, 2010

VCM Training Run - 10 miles

Ten miles this morning with my brother and race relay partner.   I really struggled the 1st few miles.  It's a good thing he was pushing or I'd have really slowed down.  I was really wondering what was wrong.  Part of it was the wind.  I'm a terrible starter, too.  I wish I had his energy at the start of a run.

Just shy of the 5 mile mark I started feeling much better (this happens so often) and I was able to put it into high gear.  Although I was uncomfortable all the way I was able to hold my pace all the way to the finish.

We had a nice breakfast afterward and watched 'The Spirit of The Marathon' a documentary about running the Chicago Marathon.  It was insightful and inspirational.

There are only 8 days left until the race so this is my last 10 miler.  I  want to be really rested.  I'm thinking 8 miles on Tuesday and 4 miles on Thursday.

I had a nice resistance workout  yesterday.  I think I'll keep the intensity of that right where it is.  It's mostly upper body and since Friday is the last workout of the week, I'll have nearly 48 hours of rest prior to running.    It'll help keep me sane too!

Thursday, May 20, 2010

Dealing With The Wind & A Big Decision

My plan for today was to run real easy as I taper off in preparation for the race.  There was a pretty good breeze coming out of the south and the 1st three miles of my usual course are either into the wind or perpendicular to the wind as well as uphill. The result of that was that I was working harder than usual and thinking maybe I'm not as fit as I had led myself to believe.  And then I turned north!   What a difference!  The tail wind made everything so much easier.  The rest of the way was a breeze (pun intended - LOL).  Even when I turned back into the wind I had eager legs.   It seems that the fitter I get the more I like a slow start and a strong finish.  I hope I can remember to do that on race day.

Anyway, I had a great run.  I never tire of this course.  It's a loop, which is my favorite.  Loops mean on windy days you'll have some relief.  Also, it's mostly up hill for the first 6 miles, which means a nice easy finish. And, it's easily modified for distance changes with plenty of bail-outs to shorten as well as easy add-ons to lengthen.

After our run on Sunday, my brother / best friend / training partner / relay partner hinted that he would like to run a marathon.  I've done it and wasn't too enthusiastic because of the training commitment.  But, he hasn't done one and I hate to deny him the experience.  We talked about running the Montreal Marathon in Septemer and I was thinking that might be a good choice.  However, I read an an article in an old Runner's World about an interesting marathon in Corning NY in October.  I talked to him about it and I looks like we have a race selected!   Yikes.    Looks like I've got a lot of training mile to run.   Should be fun!!

Summer's here.   I didn't post yesterday because after my morning workout, (it was a good one) I spent the day golfing, took a much needed nap (stayed up too late watching the Celtics squeak by the Magic) then went back to the course for the men's twilight league ( I won my match 6-3).  Golf again today.  I love summer.

Tuesday, May 18, 2010

Weight vs Fitness - 10 miles this morning.

I participated in an interesting on-line forum this morning about weight loss and dealing with plateaus.   Seeking a healthy weight is certainly a worthwhile goal.  Anyone who reads a newspaper or watches the televised news or follows current events on-line cannot help but be well aware of the obesity problem in this country.

The issue of maintaining a healthy weight for someone who has gone through a weight loss program (using a healthy approach I would hope) does present challenges.   If you doubt it, you've been asleep.  Yo-yo dieting is a big problem for lots of people.

I believe that one solution, the one that works for me, is to focus on fitness rather than weight loss.   Fitness is a lifestyle.  Weight loss, by definition, has to be temporary.  It cannot go on forever.  You can, however, continue to improve your fitness, if not forever (we all age), at least for a very long time. If you do it for a very long time, your lifestyle change will be permanent.   I speak from personal experience.

I retired 6 years ago.  Being out of shape ( I used the lame excuse of being too busy) but with history of good habits prior to starting a business which I used as my excuse for the relapse, I knew what needed to be done.  I promised myself that I would remedy the situation when I retired.  

I reached my healthy BMI about year after I started my program.  However, while I still weigh myself everyday.  My focus has always been on fitness.  I think it is important to weigh-in everyday because it is one (only one) indicator of overall fitness.   There are other that are equally important.

Fitness is a more important issue than weight.  You can be at a seemingly healthy weight and be unfit.  Some smokers are a good example of this phenomenon.  How do measure fitness?   One way is by how fast or far you can run, walk, bike or do your eliptical. Another, is by improving your physical strength.  How many push-ups or pull-ups can you do.  The list goes on.  You'll find your own measurements if you think about it. Fitness requires exercise.  In fact, you can actually be relatively fit(if you exercise regularly) and be overweight.

By focusing on fitness through exercise and proper nutrition, your weight will take care of itself.  It's pretty easy to make small adjustments to your caloric intake to if you're exercising regularly.  I've been doing it for 5 years now.  I'm fitter than ever.  It's surprising to me that although I'm 60 years old, I'm still getting stronger and faster.  Yes, I know it can't go on forever.  But, I race.  I can compare myself to others my age to determine how I'm doing fitness wise as time goes by.   I'm not worried about weight plateaus.  I want to keep up with those other racers my age!    As long as I'm doing well in races and still fitting in my 30" waist jeans, the scale is a lesser worry.

Focus on fitness. I do.  I ran 10 miles this morning. I walked 18 holes this afternoon.   No bad for a man my age!   Fitness is its own reward.

Monday, May 17, 2010

I like this article

http://lifehackdaily.com/articles/3398

Light day

I can still feel the 15.5 miler from yesterday.  That & a 9:07 tee time encouraged me to do a light resistance workout today.  45 minutes and out.  Still, I walked 18 holes after that.

Not my best day golfing.  Still working out the bugs after a long winter layoff.  Back to the range tomorrow after my morning run.

13 days 'til the race.

Sunday, May 16, 2010

Vermont City Marathon Training Run - Psych Training

15.5 miles this morning with my brother / training / relay partner.   Our race is 13.1 miles each as a 2-person relay team.  Last Sunday, that's what we ran.  Today's run was psychological training to build the mental endurance needed to cope with the fatigue at the end a long race.  We both held up well.

It's just two weeks 'til race day so I'll begin to taper now.  This week I'll run 10-11 mile training runs.  Next week I'll drop down to 8 on Tuesday and 4-5 on Thursday.  Then, I'll rest so I'm fully recovered  for the race on Sunday.   I'll be eager to run by then.  

The Scarecrow (my brother) & The Cadaver (me) will be ready!!  

Saturday, May 15, 2010

Disrupted schedule

One of the key things that keeps me fit is my routine.  Having a routine that works means not having to make a decision about when to workout.  It also means a reduced likelihood of missing my daily workout.  I don't even think about it most of the time.  I just get up and do my routine.  However, things do happen.

Yesterday I missed my workout.  It was my first miss in a long time.  I was invited to play golf at one of the most beautiful golf courses in the state of Vermont.  An opportunity I didn't want to miss. So, I went.  I had a great time.

The great thing about a routine is that is routine.  This morning, I had nothing special planned so I did yesterday's (missed) workout and I'm right back on track.  The rest probably did me some good.  And, I'm so entrenched in my routine that I fell right back into it. :)

Tomorrow, I'll go on a long run with my brother as we get closer to our relay scheduled for May 30th.

Thursday, May 13, 2010

VCM training - Early Start

I had a good workout yesterday which always makes me feel good.  However, the late night watching hockey made getting up early pretty tough.  I had a 10:30 tee time so I had to get my run in early.

Well, the light sleep and the early get up had me thinking maybe a short run.  However,  I kept feeling better as I went and ended up doing 10 miles anyway!  You never know.  My golf game stunk but I'm happy about my run.  Golf again tomorrow - early.   I hope I can refind my swing!   Maybe it was just fatigue.

Tuesday, May 11, 2010

Vermont City Marathon Training & starting slowly

A perfect day.. for running.   I got up about 7.  I'm still getting used to sleeping in after all those 4:30 am 'get-ups' during the winter, but it sure feels good.   I had my usual 1st breakfast, high fiber, good carbs, low-fat, moderate protein, lots of flavor!    It was a bit chilly but sunny and calm.  I waited 'til 10:00 for warmer air and lighter traffic.

After the long, hard run on Sunday and the long hard workout yesterday I felt a bit low energy so I started very slowly.  My 1st mile had me thinking it was going to a long, but comfy run.  My usual route is mostly uphill for the 1st 6 miles so it's not unusual to feel like it's going to be a tough day.   About 3 miles into it, I started really feeling good.  This happens fairly often but it surprised me today.  When it feels good, you have to go with it.  So, I did and I had a great 10 mile run with a pretty darn good time considering my slow start.  

It really boosted my spirits.  I had a great 2nd breakfast and headed to the golf course.  A perfect day...for golf. The course was nearly empty and I had a great time practicing and fine tuning after the long winter lay-off.

Penne putanesca for supper.  Yum!    Celtics tonight.  Great day.

Monday, May 10, 2010

No Golf - Extended Workout

Yesterday's revisit of winter was still lingering today.  I treasure golfing but it was just too cold and especially too windy for me today.  I love to walk out into the front yard in the morning and scope out the day while I grab my first breath of fresh Vermont air.   This morning the cold wind screamed "stay inside" at me.

No sense fretting what you can't change.  I made my 1st breakfast of blueberries, Fiber One, and Activia Light and settled into my easy chair for a chance to wake up,  fuel up, & catch up on the news.

Nature always takes its course and I wake up and need to move.  Today being Monday, that means resistance training.  Knowing I have plenty of time usually perks me up and I push a little harder or longer.  I've recently added rope skipping to the early part of my workout and as my proficiency improves it's becoming fun.  Consequently, I spent a little extra time on it.  I kept feeling better as I went along.  Each routine went a little longer and the next thing I knew nearly 3 hours had passed.  Oh well, it was fun. And it was good for me.

My 2nd breakfast was so late it was really lunch!  But, the sautéed pepper & onion scramble was delicious and filling.  So filling I really didn't feel much like lunch until about 2 pm and even then a cup of vegetarian (homemade) tortilla soup was enough.  Even that was enough to make me wait until 4 pm for my afternoon protein smoothie.   That meant supper (that's Vermont for dinner) would have to wait until 7.  I don't like to eat that late in the day but gramma's vegetarian jambalaya was so darn good I quickly forgot about that preference.  YUM!    I took the time to make some of my Mixed Fruit Bran Muffins this afternoon so I'm looking forward to tomorrow's 1st breakfast already!    


Watching hockey tonight but the Bruins are getting drubbed :(  but the Canadiens are breathing new life!  Go Habs!!  :) 

Sunday, May 9, 2010

Vermont City Marathon Training Run - We're close

We're nearly ready.  Need to peak 3 weeks from today.  The truth is we are nearly ready.  

It was cold, rainy, snowy, and quite windy this morning as we headed out the door.  It would have been easy to skip today's run due to weather.  It would have been a big mistake.

We had a great run.  We started slowly (wisely) and just built comfort and speed from there.  We both felt great right through the finish.  It was our first time at 13.1 miles since last fall's Leaf Peeper race.   I had lots of spring in my stride right through to the finish.   It's very encouraging.  The training is paying off.  

One more 13 mile plus run and then start to ease off.  We will be ready.   A nice cool day would be nice.

Saturday, May 8, 2010

Squeezing it in & making adjustments

I had a 9am meeting at one of my properties.  The weather forecast is lousy in the morning, lousier in the afternoon.  What to do?

I'm pretty intolerant about excuses.  That's mostly what they are: reasons to get out of doing what necessary but you're not in the mood to do.  "I didn't have time" or something like that is one of the most frequently heard.  I just don't buy it (usually).  I mean, if you need daily cancer treatment, you find the time.  Well, exercise saves your life so it too needs to be done.

You get my drift.  I got up at 6.  I went down to the basement and the stationary bike (it's cold & rainy) and I did an hour.  That's not a lot for me but it's still an hour.  I got to my meeting and took care of that business too.

My dilemma:  I like to eat!  Since I'm being a bit more sedentary than usual today, I'll have to eat a bit less.  I'm not enthusiastic about it but I'll handle it.   Smaller portions.  Fewer snacks.  Discipline.  Nothing tastes as good as fitness feels.   Big run tomorrow.   I'll be happy I behaved.  :)   Quitting lasts forever.

Friday, May 7, 2010

Running Quote

Dr. George Sheehan:

"It's very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit."

Okay, I'm ready for summer!

Brrr!  Cool and breezy today.  I'd love to have played golf or gone for nice long bike ride but it was just too cold to enjoy those things.  

I had a very nice workout in my home gym.  I've added rope skipping to my workout and as I build skill I'm also building endurance.  Kind of fun actually and I'm sure it is quite good for both fitness and coordination.  I'm not fond of the my rope so I'm going to try and find one of those beaded ropes this weekend.

My day started with my usual 1st breakfast of blueberries, Fiber One, & Activia light while I read the paper.  (I know you're supposed to do nothing else when you eat but believe me I savor each bite.)   I was pretty leisurely with my pace but my exercises were intense.  Consequently, I had a good hard workout that was still enjoyable. I don't like rushing.  (Hey, I'm retired).

My big breakfast followed my shower and then I did go to the golf course for some practice on the chipping & putting green followed by some short iron work on the range.  But, it was just too cold for me to want to walk the course for 4 hours.   So, I'm spending the afternoon watching golf.   Not as satisfying.   I really am ready for summer and some high 60s and low 70s.

I've just had my afternoon custom chocolate protein shake.  Yum!!   Pizza night tonight and I don't want to be too hungry.  Got to watch those calories.

Wednesday, May 5, 2010

Warm weather bike ride.

Not much is better than a warm weather bike ride.  Just an hour to get used to it.   Farmers plowing; people mowing lawns, the ice cream truck making its rounds.  So nice.  

Great unhurried workout this morning.  Some chipping, putting, & iron practice at the golf course.

Lovely day to be above the grass.

Tuesday, May 4, 2010

Surrendering breakfast

http://www.washingtonpost.com/wp-dyn/content/article/2010/04/26/AR2010042603089.html

Post Race Recovery & VCM Training Run

It's a strange sounding title, I agree.  I'm still in recovery from my race on Sunday.  I need to keep training for the upcoming Marathon relay.  So.... I ran what I call a base mileage run.  No speed work.  Just a nice comfy run but with plenty of distance.    11.5 miles this morning at a moderate pace.

In some ways it was relatively easy.  After running 8.5 on Sunday at race pace, a moderate pace felt really good.  It was easy to disassociate.  However, I'm still a bit weary an hour later. I lost 4 lbs. so I'm on a mission to drink at least a gallon today.  No problem.

The Scarecrow & The Cadaver will be ready.

Excuses

http://www.active.com/fitness/Articles/5-Excuses-That-Kill-Your-Exercise-Routine.htm?cmp=571&utm_source=sendible&utm_medium=feed

Monday, May 3, 2010

Recovery day: light workout & golf

I'm giving my body a chance to recover from the exertion of the race yesterday.  I think, at last, I've learned to overcome the compulsion to exercise when I should be resting lest I suffer guilt from feeling like I'm making an excuse not to exercise.

I did workout this morning, for about an hour.  Mostly stretching, it was, and warm-up.  Then 1 set each of my  usual stuff.   Then, I had a nice breakfast and headed over to the golf course for a chance at 18 holes for the 1st time this year.  Since early November, actually.  After all, it is May.  The weather and travel have been unco-operative but still I feel like it's a late start.

My driver was balky, my irons mediocre but my short game, thank goodness, was pretty much OK.  I hit only 4 greens in regulation.  Sad, isn't it?   But, the upside is, I had 5 up & downs from off the green, 3 up & downs from sand traps, & a chip-in for par to save a disaster.   79.

Lots to work on.

Run tomorrow.

Sunday, May 2, 2010

VCM training: Payoff!

First race of the season, today.  Vermont Maple Festival Annual Sap Run.   It was brutally hot & sunny, mostly uphill, and into into a headwind.   It took its toll.  I overheated after an all-out effort in my last mile.

It took a couple gallons of cold water and some O2 to get me out of danger from hyperthermia.   Thank you very much to my brother (who also had a very good race) and my wife for helping me cool down.  And, thank you to the EMTs who were on hand to administer the oxygen.   I am extremely grateful. Although I'm pretty tired,  I'm feeling much better now.

Was it worth it?   Absolutely!  I finished 1st in my 60-69  age group.   And I finished 16th overall, which is a 16 place improvement over last year.    I'll recover.  

I hope it isn't this hot for the Vermont City Marathon.  If it is, we'll have to set our goal time sights a bit lower.  Still, I think we're in good shape (pun intended) with four weeks to go.

Focus on results.  That's what makes for effective training.