11 miles, easy
25 degrees, morning
Met with Max, PHughes, and Owen for a morning run. We took PH's route through Georgetown and the National Mall. The scene on the Mall was serene and beautifully monochromatic... wish I had a camera.
1.31.2009
Thursday, January 29th
8 miles, easy + Gym
Ran ~3.5 miles outside and finished up on the treadmill at the gym watching TV. Finished up with stretching and core work.
Ran ~3.5 miles outside and finished up on the treadmill at the gym watching TV. Finished up with stretching and core work.
Wednesday, January 28th
0 miles
An ice storm hit DC and made it too treacherous to run anywhere. Today Barack made fun of what wusses DC residents are in winter weather. That's my President taking on Washington!
The GRC workout was cancelled tonight. This was probably fortunate for me as I have noticed a twinge in my left plantar fascia the past few days. Took the day off just in case.
An ice storm hit DC and made it too treacherous to run anywhere. Today Barack made fun of what wusses DC residents are in winter weather. That's my President taking on Washington!
The GRC workout was cancelled tonight. This was probably fortunate for me as I have noticed a twinge in my left plantar fascia the past few days. Took the day off just in case.
Tuesday, January 27th
9 miles, easy
30 degress, morning
Ran with PHughes and Max in the morning through Rock Creek Park.
30 degress, morning
Ran with PHughes and Max in the morning through Rock Creek Park.
1.26.2009
Monday, January 26th
4 miles, easy + Gym
treadmill
Hit the gym after work for a few light miles on the treadmill and core/arms/squats. Felt pretty good.
treadmill
Hit the gym after work for a few light miles on the treadmill and core/arms/squats. Felt pretty good.
1.25.2009
Sunday, January 25th
16 miles, moderate
25 degrees, sunny
Met with the GRC crew for the Dual Ferries Run. The guys ran the first loop at an average of 6:40/mile. I joined for the first three miles of the next loop and peeled off to turn back on my own for a total of 16 miles.
Surprisingly - especially given my level of physical activity these past 5 days - I felt fairly good. PR and I agreed that while we felt "good" we wouldn't say our legs felt "fresh." *Knock on wood,* I also seem to be the only guy without any injuries.
25 degrees, sunny
Met with the GRC crew for the Dual Ferries Run. The guys ran the first loop at an average of 6:40/mile. I joined for the first three miles of the next loop and peeled off to turn back on my own for a total of 16 miles.
Surprisingly - especially given my level of physical activity these past 5 days - I felt fairly good. PR and I agreed that while we felt "good" we wouldn't say our legs felt "fresh." *Knock on wood,* I also seem to be the only guy without any injuries.
1.24.2009
Saturday, January 24th
8 miles, easy
30 degrees, early
Met with PR to get an easy run in before skiing all day at Whitetail. This was just one of those runs you slog through while reminding yourself of the big goals ahead...
The final steps of this run rolled my pedometer up to 70 miles for this past week. In my first post I clearly stated that I wanted to hit 70 miles/wk by March 1st, but I jumped the gun and hit 70 by the new Administration. Generally, I have started to notice an overall fatigue and sleepiness since increasing my mileage. That said, I'm glad to be healthy and excited that I'm able to establish a stronger foundation for April.
30 degrees, early
Met with PR to get an easy run in before skiing all day at Whitetail. This was just one of those runs you slog through while reminding yourself of the big goals ahead...
The final steps of this run rolled my pedometer up to 70 miles for this past week. In my first post I clearly stated that I wanted to hit 70 miles/wk by March 1st, but I jumped the gun and hit 70 by the new Administration. Generally, I have started to notice an overall fatigue and sleepiness since increasing my mileage. That said, I'm glad to be healthy and excited that I'm able to establish a stronger foundation for April.
Friday, January 23rd
10 miles, moderate-hard workout
45 degrees (!), dark
Met with PR, Klim, Bain, and Melissa for a track workout at BCCHS. We ran a ladder workout of 1600, 1200, 800, 800, 400, 400, 400. I ran mostly at 75%-85% effort since I talked myself out of going all in and I just wasn't feeling up to the task. Tomorrow will be a morning run and skiing all day, and Sunday will be a long run. Yikes! Followed the workout with everyone at Rock Bottom for 2xRacoon Red Mugs.
45 degrees (!), dark
Met with PR, Klim, Bain, and Melissa for a track workout at BCCHS. We ran a ladder workout of 1600, 1200, 800, 800, 400, 400, 400. I ran mostly at 75%-85% effort since I talked myself out of going all in and I just wasn't feeling up to the task. Tomorrow will be a morning run and skiing all day, and Sunday will be a long run. Yikes! Followed the workout with everyone at Rock Bottom for 2xRacoon Red Mugs.
1.22.2009
Thursday, January 22nd
AM: 8 miles, easy
25 degrees, sunrise
PM: 3 miles, easy + Gym
treadmill
Met with Max for an easy morning run in RCP. After work I hit the gym to add some miles and do core/leg work.
25 degrees, sunrise
PM: 3 miles, easy + Gym
treadmill
Met with Max for an easy morning run in RCP. After work I hit the gym to add some miles and do core/leg work.
Wednesday, January 21st
10 miles, hard
30 degrees, dark
Met Reaves for a tempo workout in Chevy Chase. We warmed up to Western Ave and ran 2x10 minutes at 10K pace. The first interval was mostly downhill and allowed us to open up our strides. The second interval was decidedly uphill but felt much less challenging than I had expected.
30 degrees, dark
Met Reaves for a tempo workout in Chevy Chase. We warmed up to Western Ave and ran 2x10 minutes at 10K pace. The first interval was mostly downhill and allowed us to open up our strides. The second interval was decidedly uphill but felt much less challenging than I had expected.
1.20.2009
Tuesday, January 20th - Inauguration Day
0 miles, easy
28 degrees, windy
I passed on my daily run to attend the Inauguration of Barak Obama as the 44th President of the United States. John, Jen, and I began our pilgrimage at 7am and arrived on the Mall shortly after 8. We camped out near the Museum of Natural History and watched history. While I didn't run, I still covered ~1.5 miles walking to get to the Mall and ~4 miles walking back home.
28 degrees, windy
I passed on my daily run to attend the Inauguration of Barak Obama as the 44th President of the United States. John, Jen, and I began our pilgrimage at 7am and arrived on the Mall shortly after 8. We camped out near the Museum of Natural History and watched history. While I didn't run, I still covered ~1.5 miles walking to get to the Mall and ~4 miles walking back home.
1.19.2009
Monday, January 19th - MLK Day
AM: 11 miles, moderate
30 degrees, cloudy
PM: 4 miles, easy
35 degrees, mostly cloudy
Met again with the GRCers for a run at "The Line." The guys went a little fast, so I hung back and ran the last 6 miles with Melissa and Nate. The culmination of my increased mileage and attending the concert yesterday took a toll on my legs; today was just a maintenance day.
After the run Reaves provided us with a Bear Naked breakfast of granola and yogurt. I obliged since the New York Times informed me that TRUE Obama supporters eat Bear Naked Granola. You might be an Obama supporter if...
Ran an easy 4 miles in the afternoon because I doubt I'll have a chance to run tomorrow :)
30 degrees, cloudy
PM: 4 miles, easy
35 degrees, mostly cloudy
Met again with the GRCers for a run at "The Line." The guys went a little fast, so I hung back and ran the last 6 miles with Melissa and Nate. The culmination of my increased mileage and attending the concert yesterday took a toll on my legs; today was just a maintenance day.
After the run Reaves provided us with a Bear Naked breakfast of granola and yogurt. I obliged since the New York Times informed me that TRUE Obama supporters eat Bear Naked Granola. You might be an Obama supporter if...
Ran an easy 4 miles in the afternoon because I doubt I'll have a chance to run tomorrow :)
1.18.2009
Sunday, January 18th
16 miles, moderate
~30 degrees, cloudy
Ran with 11 (!) of the GRCers at Riley's Lock, and averaged 6:00-6:30 for most of the first 13 miles. It felt pretty good too. I rushed out of there after the run to get ready for the We Are One Inaugural Concert at the Lincoln Memorial.
~30 degrees, cloudy
Ran with 11 (!) of the GRCers at Riley's Lock, and averaged 6:00-6:30 for most of the first 13 miles. It felt pretty good too. I rushed out of there after the run to get ready for the We Are One Inaugural Concert at the Lincoln Memorial.
1.17.2009
Saturday, January 17th
9 miles, easy/moderate
Frigid. Single digits and negative wind chill.
Met at the store with Billy, Matias, Jonathan, Max, and new guy Owen for the usual "Ernst Loop." We finished at a moderate pace along the canal. Last night/this morning was reminiscent of my college days... went to the Wonkette "Ball" last night with PHughes and then to a bar... and woke up to run with the team very few hours later.
For the week I ran 67.5 miles - my longest week in at least six months. And, thankfully, it felt great!
Frigid. Single digits and negative wind chill.
Met at the store with Billy, Matias, Jonathan, Max, and new guy Owen for the usual "Ernst Loop." We finished at a moderate pace along the canal. Last night/this morning was reminiscent of my college days... went to the Wonkette "Ball" last night with PHughes and then to a bar... and woke up to run with the team very few hours later.
For the week I ran 67.5 miles - my longest week in at least six months. And, thankfully, it felt great!
1.16.2009
Friday, January 16th
4 miles, easy (treadmill) + Gym
Right within the ASHRAE Std. 55-2004 comfort range.
It was ridiculously cold today. Not State College or Binghamton cold, but cold enough now that I have acclimated to DC. I think the wind chill was 1 degree Fahrenheit. Plus I earned a light, easy day of running. And I desperately needed to go to the gym. So I ran 4 miles on the treadmill and followed up with a particularly intense (for me) core workout and arm/chest lifting. Good workout.
Right within the ASHRAE Std. 55-2004 comfort range.
It was ridiculously cold today. Not State College or Binghamton cold, but cold enough now that I have acclimated to DC. I think the wind chill was 1 degree Fahrenheit. Plus I earned a light, easy day of running. And I desperately needed to go to the gym. So I ran 4 miles on the treadmill and followed up with a particularly intense (for me) core workout and arm/chest lifting. Good workout.
Thursday, January 16th
11.5 miles, hard
20 degrees, dark
Met the the GRC crew for our regular track workout. We ran 3x 2K/1K with 400m jog rest. I felt much better for this workout than I had last week, thankfully. Here are the splits:
6:26 / 3:11 ; 6:21 / 3:05 ; 6:26 / 3:11
20 degrees, dark
Met the the GRC crew for our regular track workout. We ran 3x 2K/1K with 400m jog rest. I felt much better for this workout than I had last week, thankfully. Here are the splits:
6:26 / 3:11 ; 6:21 / 3:05 ; 6:26 / 3:11
1.14.2009
Wednesday, January 14th
AM: 8 miles, easy
20 degrees, early
PM: 1.5 miles easy, Gym
Met with Max and PH for the usual Columbia Heights Crew morning run in RCP. Glad to get the run out of the way early so I can enjoy tonight's Syracuse(#8) -Georegetown (#11) bball game! Let's Go Orange! Went to the gym and did core work before the game.
20 degrees, early
PM: 1.5 miles easy, Gym
Met with Max and PH for the usual Columbia Heights Crew morning run in RCP. Glad to get the run out of the way early so I can enjoy tonight's Syracuse(#8) -Georegetown (#11) bball game! Let's Go Orange! Went to the gym and did core work before the game.
Tuesday, January 13th
10 miles, moderate-hard
35 degrees, dark
Met with PR after his deadlines to run a light workout. We did the usual Western Ave. loop and threw in 15x 60/60s. PR, after a week of stress, little sleep, and enough red bulls to kill an Ox, began babbling incoherently towards the end of the run.
35 degrees, dark
Met with PR after his deadlines to run a light workout. We did the usual Western Ave. loop and threw in 15x 60/60s. PR, after a week of stress, little sleep, and enough red bulls to kill an Ox, began babbling incoherently towards the end of the run.
1.12.2009
Monday, January 12th
7.5 miles, easy
27 degrees, early morning
Ran in RCP before work with Patrick Hughes and Max Lockwood. It's nice to get the run out of the way, but work is a drag afterward.
27 degrees, early morning
Ran in RCP before work with Patrick Hughes and Max Lockwood. It's nice to get the run out of the way, but work is a drag afterward.
1.11.2009
Sunday, January 11th
16 miles, moderate-hard
40 degrees, mostly cloudy
Met Bain, P. Hughes, and Klim at the aptly named Difficult Run for the "Balloon Loop." The trail was as expected: muddy, slippery, and challenging. Bain led the way and I tried to hold on. Klim provided some much-needed calories halfway through the run as I was starting to lose energy. Lesson of the day: make sure to eat before long runs and/or bring GUs. This was the first run over 14 miles I have done in months so I had
forgotten that lesson.
Grabbed lunch with the guys and Melissa and Caroline after the run where the guys pounded a six-pack of Rogue Dead Guy Ale. There's nothing like a beer after a long run :)
40 degrees, mostly cloudy
Met Bain, P. Hughes, and Klim at the aptly named Difficult Run for the "Balloon Loop." The trail was as expected: muddy, slippery, and challenging. Bain led the way and I tried to hold on. Klim provided some much-needed calories halfway through the run as I was starting to lose energy. Lesson of the day: make sure to eat before long runs and/or bring GUs. This was the first run over 14 miles I have done in months so I had
forgotten that lesson.Grabbed lunch with the guys and Melissa and Caroline after the run where the guys pounded a six-pack of Rogue Dead Guy Ale. There's nothing like a beer after a long run :)
1.10.2009
Saturday, January 10th
12.5 miles, hard
35 degrees, mostly cloudy
Met with the GRCers at the cross country course in Derwood for an XC workout. We ran 6 laps of the 2K course in a 3 min/2 min fartlek. It was tough and reminded me of how much work is ahead. Ran 2.5-3 miles warm up and cool down.
35 degrees, mostly cloudy
Met with the GRCers at the cross country course in Derwood for an XC workout. We ran 6 laps of the 2K course in a 3 min/2 min fartlek. It was tough and reminded me of how much work is ahead. Ran 2.5-3 miles warm up and cool down.
Friday, January 9th
0 miles.
Learned how necessary it will be for me to run in the morning. After a week of boredom at work, at 5pm on Friday I got the old "Um, yeah, so I'm gonna to need you to go ahead and come into work this weekend. That'd be great." Never got to do my run... oh well.
Learned how necessary it will be for me to run in the morning. After a week of boredom at work, at 5pm on Friday I got the old "Um, yeah, so I'm gonna to need you to go ahead and come into work this weekend. That'd be great." Never got to do my run... oh well.
1.08.2009
Thursday, January 8th
5 miles, easy
35 degrees, sunny
Woke up and ran in the morning. Unfortunately I didn't give myself enough time to run any more than 5 miles. I'm meeting with the GRCers for happy hour tonight so I needed to get the run out of the way in the morning.
35 degrees, sunny
Woke up and ran in the morning. Unfortunately I didn't give myself enough time to run any more than 5 miles. I'm meeting with the GRCers for happy hour tonight so I needed to get the run out of the way in the morning.
1.07.2009
Wednesday, January 7th
6.5 miles, hard-ish - workout
RAINY, cold
Tonight I met with the largest group of GRCers ever at our weekly BCCHS track workouts! These workouts are definitely starting to catch on.
It was raining pretty hard when we started and the track was flooded with several inches of water. Still, for some reason, we pressed on with the workout: 600m repeats. I bailed after 8 intervals since my head just wasn't in the workout. That, and I was running pretty slowly and not getting anything out of it. In a lame attempt to make up for cutting the workout short I did some extra stretching and massage.
RAINY, cold
Tonight I met with the largest group of GRCers ever at our weekly BCCHS track workouts! These workouts are definitely starting to catch on.
It was raining pretty hard when we started and the track was flooded with several inches of water. Still, for some reason, we pressed on with the workout: 600m repeats. I bailed after 8 intervals since my head just wasn't in the workout. That, and I was running pretty slowly and not getting anything out of it. In a lame attempt to make up for cutting the workout short I did some extra stretching and massage.
1.06.2009
Tuesday, January 6th
8 miles, easy + Gym
35 degrees, rainy
Ran 8 miles on the Mt. Vernon Trail in the morning before work. In the rain. Eww. Followed with core work and leg curls/extensions at the gym. I'm feeling significantly more in shape after just a few weeks at the gym... it's exciting to see progress! We'll see how tomorrow's track workout goes...
35 degrees, rainy
Ran 8 miles on the Mt. Vernon Trail in the morning before work. In the rain. Eww. Followed with core work and leg curls/extensions at the gym. I'm feeling significantly more in shape after just a few weeks at the gym... it's exciting to see progress! We'll see how tomorrow's track workout goes...
1.05.2009
Monday, January 5th
3 miles, easy - Gym
Monday of Mondays... first official day back to work in over two weeks! After work I hit the gym and consciously avoided the guys cruising the weight room - a new and disturbing phenomenon at this otherwise conservative gym. Only did core work and arms/back. The gym is extra busy with all the New Year's Resolution types... it will only be a few weeks until I can use whatever machine I want, when I want.
Monday of Mondays... first official day back to work in over two weeks! After work I hit the gym and consciously avoided the guys cruising the weight room - a new and disturbing phenomenon at this otherwise conservative gym. Only did core work and arms/back. The gym is extra busy with all the New Year's Resolution types... it will only be a few weeks until I can use whatever machine I want, when I want.
Sunday, January 4th
14 miles, moderate
30 degrees
Ran the "Cougar Run" at Greenbelt Park with Reaves, Askey, Bain, Melissa, and Diego. Caught up with Reaves and Askey after the holiday and reviewed the bowl season thus far. Melissa and I discussed this year's Oscar flicks and began to discuss plans for Oscar Bash 2009!
Today John and I officially celebrated our one year anniversary! I love my boy.
30 degrees
Ran the "Cougar Run" at Greenbelt Park with Reaves, Askey, Bain, Melissa, and Diego. Caught up with Reaves and Askey after the holiday and reviewed the bowl season thus far. Melissa and I discussed this year's Oscar flicks and began to discuss plans for Oscar Bash 2009!
Today John and I officially celebrated our one year anniversary! I love my boy.
Saturday, January 3rd
10 miles, moderate
35 degrees
First GRC group run of the year! Met with Bain, Melissa, Justin, Max, and Patrick Murray at the store and ran the "Earnst Loop."
35 degrees
First GRC group run of the year! Met with Bain, Melissa, Justin, Max, and Patrick Murray at the store and ran the "Earnst Loop."
Friday, January 2nd
7 miles, moderate
30 degrees
Ran a similar loop through Central Park as yesterday. The glamour and novelty has worn off. This run has only confirmed that NYC is a fun place to visit, but is not a sustainable place for me to live. Traveled back to DC today.
30 degrees
Ran a similar loop through Central Park as yesterday. The glamour and novelty has worn off. This run has only confirmed that NYC is a fun place to visit, but is not a sustainable place for me to live. Traveled back to DC today.
1.01.2009
Thursday, January 1st - New Year's Day
8 miles - moderate
17 degrees and sunny
Woke up after a fun and glamorous night at Tavern on the Green and ran a lap of Central Park from my cousin's. The change of scenery was pleasant, but this asphalt path reminded me how grateful I am to have so many accessible, soft-surface trails in DC.
17 degrees and sunny
Woke up after a fun and glamorous night at Tavern on the Green and ran a lap of Central Park from my cousin's. The change of scenery was pleasant, but this asphalt path reminded me how grateful I am to have so many accessible, soft-surface trails in DC.
Wednesday, December 31st - New Year's Eve
7 miles - easy
40 degrees, sunny
Ran an easy 7 miles through RCP in the morning before catching the bus to NYC. I felt the workout from last night every step, but enjoyed the serenity of the park. Ran into Klim, Bain, and Max along the way.
In review of 2008:
I also celebrated the New Year in NYC last year, but I find myself considerably better off this year: I ran my New Years Day run around Brooklyn last year and could barely withstand the pain in my tibia. I quickly recovered and began training for the Boston Marathon with Patrick, Jake, Bain, and Dwyer. During those first few months of 2008 I found myself improving my fitness and by April I reached my peak. At Cherry Blossom I ran a big PR of 53:55 and followed up with another PR and great team race at the Boston Marathon three weeks later, finishing in 2:36:09 as the 100th male. The rest of 2008 saw lame training producing lackluster performances. Nonetheless, I thoroughly enjoyed my first full year with GRC and look forward to a better, faster 2009!
40 degrees, sunny
Ran an easy 7 miles through RCP in the morning before catching the bus to NYC. I felt the workout from last night every step, but enjoyed the serenity of the park. Ran into Klim, Bain, and Max along the way.
In review of 2008:
I also celebrated the New Year in NYC last year, but I find myself considerably better off this year: I ran my New Years Day run around Brooklyn last year and could barely withstand the pain in my tibia. I quickly recovered and began training for the Boston Marathon with Patrick, Jake, Bain, and Dwyer. During those first few months of 2008 I found myself improving my fitness and by April I reached my peak. At Cherry Blossom I ran a big PR of 53:55 and followed up with another PR and great team race at the Boston Marathon three weeks later, finishing in 2:36:09 as the 100th male. The rest of 2008 saw lame training producing lackluster performances. Nonetheless, I thoroughly enjoyed my first full year with GRC and look forward to a better, faster 2009!
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