Dropped my car off at Ferrari's to have a tire plugged and then ran the “Convent Road Loop." Seventh day in a row on pavement – feeling ok but the body does feel a little tired. Tomorrow, New Year’s Day, the forecast is for inclement weather, so looks like I will probably head for the treadmill at the gym.

For 2008 I want to continue my running progress. It would be great to be able to run every day, rain or shine. To be able to get up at 4:30 AM any morning to get an early run in would be awesome! Specifically, I would like to achieve:

• dropping my weight below 190 pounds
• a Marathon PR – sub 4:30
• a Half Marathon PR – sub 2 hours
  
• a 10 Mile PR
• a 15K PR

Health and Happiness to all !!

Back in Syosset, NY – Brrr!! Well, not too bad, but certainly not Florida. Managed to get to the gym this AM and then do a 3.1 mile run around the neighborhood. That makes the 6th consecutive day of running on pavement and the body still feels ok.

As 2007 winds down, looking back this year has been a very fulfilling and satisfying year for my running. I accomplished a third place in my age group in a 5K race and these PRs:

Date	Distance	PR	Delta	Pace
7/4/2007	4 Miles	36:09	12 seconds	9:02
10/6/2007	10 KMs	57:38	35 seconds	9:18
10/13/2007	Marathon	4:30:57	18+ minutes	10:21
11/10/2007	10 KMs	53:18	4.25 minutes	8:36
11/18/2007	5 KMs	25:38	34 seconds	8:15
11/22/2007	4 Miles	35:07	62 seconds	8:47
12/8/2007	5 Miles	43:37	1.5 minutes	8:44

Looking forward to an even better 2008!

Going home today, but was still able to get in a 4.1 mile run around the golf course at 7:00 am. This marks the 5^th day in a row on pavement and the body feels just fine, reinforcing 2 things: 1) less weight makes for less stress on the body and 2) I am in very good shape. The weather up in NY is cold (30s-40s) compared to the 70s and 80s here. Going to have to bundle up if I am going to run outside!

Out today at 7:00 am and did the 3.8 mile loop (reverse) around the golf course. Lovely with gentle breezes before the sunny was up. This was my fourth day in a row on pavement – a first in a very long time. Yesterday, about two hours after my run, I felt so great I could not wait to run the next day. Steve Brown had planned to run with me but his Sciatica was bothering him so he opted out. Did not have my iPod with me so it was just me and the road – not too bad.

Got out today at 7:30 and beat the heat; temperature was about 68 with some gentle breezes. Did a variation of the Turnbury Golf Course Loop. Felt much stronger and the notion of doing another marathon did not seem so far fetched. Feeling very good now as I indulge in a coffee and muffin – getting ready to head up to Boca Raton for the day.

Did a 3.8 mile loop today around Aventura with Steve Brown of Highland Park, IL. First time in a long time I have done a social run with a friend. It was a good experience – kept a decent pace; the time seem to pass very quickly although the later mile was work. I definitely think the higher temperatures down here are affecting me.

It’s funny – I’m in Florida in Aventura over Christmas and I do a 5 mile run around the Turnbury Isle Golf Course. At about the third mile that inner voice says something to the effect like how lame it would be to do another marathon. And you know its does sound pretty sensible. This was the point where the rain, which was pretty refreshing, stopped and the sun began to really shine. Maybe I was feeling the humidity or the 70 degree temperatures but whatever it was I was feeling heavy and it was work.

Today I cross-trained at the gym and did 6 miles (1 hour) on the elliptical. I listened to Phedippidations episode 124: The 2007 Philadelphia Marathon. This is the episode in which Steve Walker (Steve Runner) chronicles his epic marathon PR of 4:01:31, falling short of his sub 4 hour goal. I was captured by the podcast and kept thinking about how I have been working toward a sub 4:30 marathon and in my Hartford Marathon in October I came up short by only 58 seconds.

I was OK with my outcome and really happy because it was, by far, my best performance to date. Steve has inspired me such that I believe that with my continued focus and training I CAN also do a sub 4 hour marathon. And when I do, I suspect it will be in a few years, it should be good enough to qualify me for the Boston Marathon. Imagine that. I have never really thought seriously about running Boston, but this past year has revealed such running improvement that I do feel Boston is a dream goal that is possible.

Having reach goals is wonderful. Something to work towards. Without them, I don’t think it would be as much fun. Having a long term goal that I can make progress towards is ideal. A little bit closer each time. Here’s to my next PR.

Sometimes you have to throw in the towel and bag a race. As much I like to follow through on things I set out to do; when not feeling well, you should listen to what your body is saying to you. Wednesday night I had poor night's sleep, waking up with the early signs of a cold. Throughout the day, Thursday, the symptoms got worse and it was clear that Friday was going to be a sick day. Not a bad birthday present; lying around in bed all day.

So here we are on Saturday morning; I woke with a headache and a head stuffed up. After a cup of coffee, I am feeling better, certainly on the road to a full recovery, but not there just yet. I probably could run the annual Ho Ho Ho Holiday 5K Run in Old Bethpage, today, if I had to but, why chance getting back to 100%? I have run this race maybe 4 or 5 times over the years and even though it is a new course, they give out nice sweatshirts as souvenirs and I already paid the entrance fee, what's the big deal. Besides, its 30 degrees outside now with winds making it feel 20 degrees. Hmm, seems pretty straight forward and anyway, my friend Brian will probably pick up a sweatshirt for me (like I need another one). There's always the next race.

It is the second Saturday in December and that means it is time for the Wantagh Snowball 5 Mile Run. This is a wonderful local race with a very flat course - it is very popular with many local runners on the south shore of Long Island. I don’t always do it because of the early 8:00 AM start, but this year decided to since a PR was likely. Can’t get enough of those PRs!

This year the weather was excellent: cloudy with temperatures around 35 degrees with no wind and a little humidity. My goal was 43:45 (8:45 pace). I went out pretty strong with an 8:25 pace for the first mile; at the second mile I was at 17:05 (slipping to an 8:33 pace). I was feeling heavy in the quads; so much for the two glasses of cabernet the night before. At mile four I was at 35:07 (8:47 pace) and feeling a little stronger and confident I could pick up the pace for the remainder of the race knowing I was on track for a PR.

I finished (Results) ahead of my goal with a PR of 43:37 (8:44 pace). This was 1 minute 31 seconds faster than my previous 5 Mile PR from 5 years+ ago and a course record for me by 2 minutes and 8 seconds. My left hamstring was ok throughout the race except at the last 100 yards or so when I kicked and it started to bother me a little.

Just in from a 3 mile jog around the neighborhood. There was an inch of snow/slush on the ground with light intermittent snow coming down. Temperatures were about 27 degrees with little to no winds. I thought this would be fun. Man, it was cold, particularly the first mile, but when I finished, I was soaked in sweat and feeling real accomplished.

Yesterday, December 1^st, was the Seaford Hot Chocolate 5K Run in Seaford, NY. I dedicated this race to my work colleague and friend, Desiree Hardaway, who passed away suddenly on November 24, 2007. All of us who knew or worked with Desiree will miss her sunny disposition and the can do spirit she brought to her work everyday. Her passion for serving the community inspired us all.

The day was cold with temperatures in the low 30s, sunny and blustery with 25 mph gusts. 621 runners participated. My time was 26:20, a pace of 8:29 minutes per mile. This was my third fastest 5K time, 42 seconds off my best time and 18 seconds better than my previous race. Results