9 miles, easy
70 degrees, sunrise
Met with Murray for a run to the canal and back via Archibold-Glover. Felt pretty sore/tired from the gym last night.
4.28.2009
4.27.2009
Monday, April 27th
4 miles, easy + Gym
It was another hot one today, so I opted to run in the comfort of the gym. I did core work and light lifting too... it's been a while.
It was another hot one today, so I opted to run in the comfort of the gym. I did core work and light lifting too... it's been a while.
Sunday, April 26th
11.5 miles, easy
85 degrees, sunny
I was supposed to race the Pikes Peek 10K today (see previous week of tapering and speed work...) but I realized that my name was not included on the list of registered runners at 10:30 last night. It was a simple error that happened to other GRCers, but I had noticed far too late. Oh well. Considering how disappointed everyone was after the race, maybe it was good I didn't try.
Instead I watched the finish of the race and ran the cooldown with Jake, Reaves, and Billy. I added on for an hour in a new part of RCP. Followed up with a quick brunch at Jake's and volleyball practice (in 93 degree heat!!). Total scorcher today... what happened to spring?
85 degrees, sunny
I was supposed to race the Pikes Peek 10K today (see previous week of tapering and speed work...) but I realized that my name was not included on the list of registered runners at 10:30 last night. It was a simple error that happened to other GRCers, but I had noticed far too late. Oh well. Considering how disappointed everyone was after the race, maybe it was good I didn't try.
Instead I watched the finish of the race and ran the cooldown with Jake, Reaves, and Billy. I added on for an hour in a new part of RCP. Followed up with a quick brunch at Jake's and volleyball practice (in 93 degree heat!!). Total scorcher today... what happened to spring?
Saturday, April 25th
6 miles, easy
70 degrees, sunny
Ran from the store just like last week. I peeled off of the Haines Point loop at the 14th St. Bridge and threw in a few strides on the way back to the store.
70 degrees, sunny
Ran from the store just like last week. I peeled off of the Haines Point loop at the 14th St. Bridge and threw in a few strides on the way back to the store.
Thursday, April 23rd
10 miles, hard
50 degrees, sunset
Met with Reaves for a speed track workout and surprised myself with how fresh my legs felt and how quickly they turned over. It's been a long time since I've run that fast! We ran 2K, 1K, then 4x400m and a long cool-down.
Splits: 6:20 (5:04 through the mile); 3:03; 68; 67; 65; 63 (!)
50 degrees, sunset
Met with Reaves for a speed track workout and surprised myself with how fresh my legs felt and how quickly they turned over. It's been a long time since I've run that fast! We ran 2K, 1K, then 4x400m and a long cool-down.
Splits: 6:20 (5:04 through the mile); 3:03; 68; 67; 65; 63 (!)
4.22.2009
Sunday, April 19th - Penn Relays 20K
16 miles, hard
50 degrees, partly sunny
Today was the second big race of "peak season" and one with which I have a lot of history. I had conned two of the other Patricks into racing the Penn Relays 20K with me so we could win the team title, and dangled the Penn Relays watch in front of them as an individual prize.
I admit that my preparation for this race paled in comparison to Cherry Blossom. I allowed a busy week at work to mess up my running schedule, ate poorly, and went into the race without enough good rest. So, I probably wasn't meant to have a great race. Then I ran a tactically stupid race and sealed my fate. There's always next year...
...
P.Huge, Luke and I rolled out early from our hotel and met Reaves at Franklin Field. On the warm up we ran by my #1 fan Blaise Syrnick, who cheered loudly as soon as he saw me. The Patricks were taken back a little, but I explained that I'm big in Pennsylvania :) Between the warm up and the start, I saw Coach Groves (a track coaching legend and the man who gave me a chance to run in college) and chatted with him. I also saw two former teammates - one racing and the other spectating.
At the start of the race one runner took off much faster than the rest of the pack. Naturally Reaves, Moore, and I chased him down. I've seen (and fallen for) this tactic at this race many times before... open a gap early and settle into a comfortable pace through the finish. We caught up at the first mile mark with a 5:13 split. Yikes! Wayyy too fast, and nobody was slowing down. I backed off since I also knew how miserable this race would be at the end. At the 5K turnaround the course marshalls (UPenn Track guys) directed the leaders to turn around and run back towards me. I corrected them and used the opportunity to rejoin the pack. Still, we had not slowed down. Mile 2: 5:15. Rediculous. I couldn't hold onto this. I let Reaves go with the leader, but still tried to open a gap on Moore. We held these positions for the majority of the race, but by mile 8 I began to break down. Despite Blaise (and every other volunteer at the water table) chanting "Murph! Murph! Murph!" I couldn't force myself to run any faster. I was in no-man's-land anf fading fast. By mile 10 I was running 6 minute/mile pace and three runners caught me, including the guy I battled with at Cherry Blossom. I cruised to the finish in 1:09:51 to finish 6th. My second worst time on this course. Ugh.
Despite some petitioning with the race officials, GRC took home the Penn Relays "Wheel" and the team title. A good effort by all.
50 degrees, partly sunny
Today was the second big race of "peak season" and one with which I have a lot of history. I had conned two of the other Patricks into racing the Penn Relays 20K with me so we could win the team title, and dangled the Penn Relays watch in front of them as an individual prize.
I admit that my preparation for this race paled in comparison to Cherry Blossom. I allowed a busy week at work to mess up my running schedule, ate poorly, and went into the race without enough good rest. So, I probably wasn't meant to have a great race. Then I ran a tactically stupid race and sealed my fate. There's always next year...
...
P.Huge, Luke and I rolled out early from our hotel and met Reaves at Franklin Field. On the warm up we ran by my #1 fan Blaise Syrnick, who cheered loudly as soon as he saw me. The Patricks were taken back a little, but I explained that I'm big in Pennsylvania :) Between the warm up and the start, I saw Coach Groves (a track coaching legend and the man who gave me a chance to run in college) and chatted with him. I also saw two former teammates - one racing and the other spectating.
At the start of the race one runner took off much faster than the rest of the pack. Naturally Reaves, Moore, and I chased him down. I've seen (and fallen for) this tactic at this race many times before... open a gap early and settle into a comfortable pace through the finish. We caught up at the first mile mark with a 5:13 split. Yikes! Wayyy too fast, and nobody was slowing down. I backed off since I also knew how miserable this race would be at the end. At the 5K turnaround the course marshalls (UPenn Track guys) directed the leaders to turn around and run back towards me. I corrected them and used the opportunity to rejoin the pack. Still, we had not slowed down. Mile 2: 5:15. Rediculous. I couldn't hold onto this. I let Reaves go with the leader, but still tried to open a gap on Moore. We held these positions for the majority of the race, but by mile 8 I began to break down. Despite Blaise (and every other volunteer at the water table) chanting "Murph! Murph! Murph!" I couldn't force myself to run any faster. I was in no-man's-land anf fading fast. By mile 10 I was running 6 minute/mile pace and three runners caught me, including the guy I battled with at Cherry Blossom. I cruised to the finish in 1:09:51 to finish 6th. My second worst time on this course. Ugh.
Despite some petitioning with the race officials, GRC took home the Penn Relays "Wheel" and the team title. A good effort by all.
Saturday, April 18th
6 miles, easy + Strides
65 degrees, sunny
Ran the shortened Haines Point Loop from the store with Jake, Dylan, Mike, and Max, and finished with some strides. Ran into Sarah and chatted for about a mile to finish. Hit the road for Philly after.
65 degrees, sunny
Ran the shortened Haines Point Loop from the store with Jake, Dylan, Mike, and Max, and finished with some strides. Ran into Sarah and chatted for about a mile to finish. Hit the road for Philly after.
Friday, April 17th
9 miles, easy
45 degrees, sunrise
Morning run with P.Murray through RCP/Archibold-Glover and had a good chat about beer and rival HS XC teammates.
45 degrees, sunrise
Morning run with P.Murray through RCP/Archibold-Glover and had a good chat about beer and rival HS XC teammates.
Wednesday, April 15th - Tax Day
9 miles - hard
45 degrees, rain
Made up for not working out on Tuesday by running a 15 minute tempo followed by a 5 minute tempo in RCP. Nearly ran into a deer. Twice.
This is what I get for avoiding the teabaggers downtown by running in the park.
45 degrees, rain
Made up for not working out on Tuesday by running a 15 minute tempo followed by a 5 minute tempo in RCP. Nearly ran into a deer. Twice.
This is what I get for avoiding the teabaggers downtown by running in the park.
4.12.2009
Sunday, April 12th - Easter
6 miles, easy
45 degrees, sunny
Woke up for an easy run before church in RCP. Great morning for a run in DC.
Spent the afternoon watching The Masters and Towpath's masterful production for the Cherry Blossom Ten Miler:
45 degrees, sunny
Woke up for an easy run before church in RCP. Great morning for a run in DC.
Spent the afternoon watching The Masters and Towpath's masterful production for the Cherry Blossom Ten Miler:
4.11.2009
Saturday, April 11th
15 miles, moderate
50 degrees, rain
We had a deent turnout today at the GRC store for the run. Everyone ran the usual Earnst Loop, and Reaves, Jake and I added on with a little tempo work to make it our long run. We ran 2 miles out and one mile back on CCT at 20K-ish pace after ten miles to simulate the later stages of a long race. I averaged 5:30s and didn't feel awful, so that's a good sign. In fact, today was the first day my legs started to feel good after Cherry Blossom (despite the cold rain).
We followed up with a team meeting at Dean & Deluca to plan out the fall season... sounds like there's a lot of interest in the Philly Marathon/Half Marathon. I'd like to peak in November, and the PHM is timed for me to rn a strong 10K at Veterans Day, and sets me up for Club XC Nationals. I'm sure I'll fill in the rest of my race schedule around that.
50 degrees, rain
We had a deent turnout today at the GRC store for the run. Everyone ran the usual Earnst Loop, and Reaves, Jake and I added on with a little tempo work to make it our long run. We ran 2 miles out and one mile back on CCT at 20K-ish pace after ten miles to simulate the later stages of a long race. I averaged 5:30s and didn't feel awful, so that's a good sign. In fact, today was the first day my legs started to feel good after Cherry Blossom (despite the cold rain).
We followed up with a team meeting at Dean & Deluca to plan out the fall season... sounds like there's a lot of interest in the Philly Marathon/Half Marathon. I'd like to peak in November, and the PHM is timed for me to rn a strong 10K at Veterans Day, and sets me up for Club XC Nationals. I'm sure I'll fill in the rest of my race schedule around that.
4.10.2009
Friday, April 10th
8.5 miles, easy
45 degrees, sunrise
Met with the largest group of Ward One Warriors ever (!) - PHughes, Max, PMurray, and Jarrin - for a morning run in RCP. Legs still felt fatigued... I will definitely need to taper next week for Penn Relays!
45 degrees, sunrise
Met with the largest group of Ward One Warriors ever (!) - PHughes, Max, PMurray, and Jarrin - for a morning run in RCP. Legs still felt fatigued... I will definitely need to taper next week for Penn Relays!
4.09.2009
Thursday, April 9th
8.5 miles, easy
40 degrees, sunrise
Met with PHughes for a morning run in RCP, and ran into Reaves and Dixon halfway through. Decent run. Nice that the sun rose before 6:30 too.
40 degrees, sunrise
Met with PHughes for a morning run in RCP, and ran into Reaves and Dixon halfway through. Decent run. Nice that the sun rose before 6:30 too.
Wednesday, April 8th
10 miles, hard
45 degrees, sunset
Tried to run a workout at the track with Reaves and Bain, but quickly realized how much more recovery I need from Cherry Blossom. We set out to run 4x2K + 1K, and ended up running 2x2K + 1 mile + 5x200m strides. And the splits were pathetic:
6:34; 6:46; 5:23
45 degrees, sunset
Tried to run a workout at the track with Reaves and Bain, but quickly realized how much more recovery I need from Cherry Blossom. We set out to run 4x2K + 1K, and ended up running 2x2K + 1 mile + 5x200m strides. And the splits were pathetic:
6:34; 6:46; 5:23
4.07.2009
Tuesday, April 7th
12 miles, easy
40 degrees, sunrise
Met with Patrick Murray for an easy run before work. We tried one of his routes and ran RCP-Dumbarton Oaks-Archibold-Glover-Towpath-RCP for a total of 12 miles. Good run (though a little sore) with a fresh face... hopefully the first of many to come.
40 degrees, sunrise
Met with Patrick Murray for an easy run before work. We tried one of his routes and ran RCP-Dumbarton Oaks-Archibold-Glover-Towpath-RCP for a total of 12 miles. Good run (though a little sore) with a fresh face... hopefully the first of many to come.
Sunday, April 5th - Cherry Blossom Ten Miler
15 miles, hard
55 degrees, sunny
Cherry Blossoms in DC represent a new beginning. They represent DC at its finest. And they bloom at the ideal time of year to run a race. Since the day I started this blog, I have been preparing for this day. This race. Every workout in some way was meant to prepare me to run at my goal pace. Every long run was meant to prepare me for the endurance I would need to run ten miles at my best.
I woke early on race day for a Coach Groves "shake out" run and psyched myself up with a medley of the Blue Band's greatest hits. I felt good. Unusually good, especially for 5:30am. After a quick trip down to the Washington Monument (thanks John!), I found the elite tent and set up shop. I was the lone GRC runner in the tent that early, and I've never felt so out of place. Nobody said anything, though, and I went about preparing for a warm up. Soon I met several of the guys and we jogged to the Lincoln Memorial and back. As we lined up at the start, I again found myself alone with a herd of Kenyans. Thankfully the volunteers allowed the rest of the field to move up to the line and I was joined by my GRC teammates.
After the horn, I sprinted to position before the first turn, and found myself in a pack with Reaves, Klim, and Smits. We watched as the Kenyans and Ethiopians pulled away at a blistering pace, and settled into our race plan. Still, we cruised past the first mile in 5:05. Crap. I knew I had gone out way too fast, but I didn't feel like I was running beyond my ability. Still, I adjusted and crossed the Potomac with Reaves as Klim and Smits opened up a lead on us. I found myself in a pack with three other runners whom I would battle the rest of the race. We doubled back across the Potomac and hit the 2 mile mark in 10:23. Tactically better, but still a little fast. As we raced up to the Kennedy Center, Reaves pulled away and I established myself as the pace setter of the remainder of the pack. I had no particular qualifications to take on this role, but I knew from my workouts that I fared much better in front. We held these positions through 5 miles (26:15) and around the Tidal Basin.
Near mile six I had a mental lapse and let two guys open up a lead on me. Haines Point had already started to put me to sleep, and we just crossed under the metro bridge. I quickly regrouped and focused on maintaining my pace. Though I wore a watch, I made a point of not looking at it (advice from a college teammate that still resonates today), and thankfully was unaware of the blantant mismeasurements of each mile in East Potomac Park. Noticing that my pace had fallen from consistent ~5:17s to 5:39 probably would have startled me or shaken my confidence. A subsequent 4:56 mile probably would have left me confused. But I was blissfully unaware and focused racing the competition just steps in front of me.
At mile 8 I could finally see the Washington Monument through a canopy of cherry blossoms... a deceptively distant finish. Diego caught up to me and hung on my shoulder. I knew he needed me as much as I needed him, and worked with him to press harder towards the finish line. We quickly caught up with one of the guys who had passed me miles earlier, and opened a gap on him so he wouldn't hang around. The clock at mile 9 read 47:52 and I convinced myself that I had a chance to break 53 minutes (clearly my confidence in the mile markers hadn't been tested, though I tore through the 1200m mark with a supposed ~50 second quarter mile...).
I rounded the Jefferson Memorial and the pack ahead of me - inclding Reaves - was tantilizingly close, but just too far to catch up to. I pressed on with every bit of energy I had left, and my body was consumed with pain. I was giving this race everything I had. When I surged up the hill by the Holocaust Museum Diego fell behind, but I knew he would be back. As I crested the hill I could finally see the finish line and the official race clocks. 52:59... 53:00... Crap. I hesitated for a moment realizing that I wouldn't break through that barrier, but refocused one last time to run the best time possible. Just steps from the finish line I felt a hand on my back pushing me forward. God? Jesus? 
No... it was just my bearded, Mediterranean teammate Diego. We crossed the line together as my watch ticked to 53:12. A 33 second PR!
By then Wilson, Smits, Klim, and Reaves had also finished, and I turned around to see Sam, Dylan, Murray, Bain, and DaveO storm across the line under 55 minutes. This was the best race the Georgetown Running Company Team had ever had! The two men's teams swept the top two places in the team competition! Nearly everyone ran a personal best time, and all our guys ran under 60 minutes - including a valiant effort (and PR) by the injured Mr. Askey. Kudos, also, to the GRC women's team for winning the women's team race!
We spent the afternoon grilling in Dwyer's backyard, relishing in our accomplishments and the perfect spring weather. This was also a farewell to Diego as he was headed back to Europe the next day. Diego showed up to the store to run with us within hours of arriving on U.S. soil, and soon became an integral part of our team. His presence, perspective, and unbelievable speed will be sorely missed.
Splits:
Mile 1: 5:05 5:05
Mile 2: 5:17 10:23
Mile 3: 5:17 15:41
Mile 4: 5:16 20:57
Mile 5: 5:18 26:15
Mile 6: 5:25 31:40
Mile 7: 5:39 37:20
Mile 8: 4:56 42:17
Mile 9: 5:35 47:52
Mile 10 5:20 53:12
Many thanks to my parents and John for coming to support me today, and to Robert Jarrin, GRC photographer extrordinaire, for the race pictures above. Also thanks in advance to Peter "Towpath" Silverman for his action-packed short film from the race!
55 degrees, sunny
Cherry Blossoms in DC represent a new beginning. They represent DC at its finest. And they bloom at the ideal time of year to run a race. Since the day I started this blog, I have been preparing for this day. This race. Every workout in some way was meant to prepare me to run at my goal pace. Every long run was meant to prepare me for the endurance I would need to run ten miles at my best.I woke early on race day for a Coach Groves "shake out" run and psyched myself up with a medley of the Blue Band's greatest hits. I felt good. Unusually good, especially for 5:30am. After a quick trip down to the Washington Monument (thanks John!), I found the elite tent and set up shop. I was the lone GRC runner in the tent that early, and I've never felt so out of place. Nobody said anything, though, and I went about preparing for a warm up. Soon I met several of the guys and we jogged to the Lincoln Memorial and back. As we lined up at the start, I again found myself alone with a herd of Kenyans. Thankfully the volunteers allowed the rest of the field to move up to the line and I was joined by my GRC teammates.
After the horn, I sprinted to position before the first turn, and found myself in a pack with Reaves, Klim, and Smits. We watched as the Kenyans and Ethiopians pulled away at a blistering pace, and settled into our race plan. Still, we cruised past the first mile in 5:05. Crap. I knew I had gone out way too fast, but I didn't feel like I was running beyond my ability. Still, I adjusted and crossed the Potomac with Reaves as Klim and Smits opened up a lead on us. I found myself in a pack with three other runners whom I would battle the rest of the race. We doubled back across the Potomac and hit the 2 mile mark in 10:23. Tactically better, but still a little fast. As we raced up to the Kennedy Center, Reaves pulled away and I established myself as the pace setter of the remainder of the pack. I had no particular qualifications to take on this role, but I knew from my workouts that I fared much better in front. We held these positions through 5 miles (26:15) and around the Tidal Basin.Near mile six I had a mental lapse and let two guys open up a lead on me. Haines Point had already started to put me to sleep, and we just crossed under the metro bridge. I quickly regrouped and focused on maintaining my pace. Though I wore a watch, I made a point of not looking at it (advice from a college teammate that still resonates today), and thankfully was unaware of the blantant mismeasurements of each mile in East Potomac Park. Noticing that my pace had fallen from consistent ~5:17s to 5:39 probably would have startled me or shaken my confidence. A subsequent 4:56 mile probably would have left me confused. But I was blissfully unaware and focused racing the competition just steps in front of me.
At mile 8 I could finally see the Washington Monument through a canopy of cherry blossoms... a deceptively distant finish. Diego caught up to me and hung on my shoulder. I knew he needed me as much as I needed him, and worked with him to press harder towards the finish line. We quickly caught up with one of the guys who had passed me miles earlier, and opened a gap on him so he wouldn't hang around. The clock at mile 9 read 47:52 and I convinced myself that I had a chance to break 53 minutes (clearly my confidence in the mile markers hadn't been tested, though I tore through the 1200m mark with a supposed ~50 second quarter mile...).
I rounded the Jefferson Memorial and the pack ahead of me - inclding Reaves - was tantilizingly close, but just too far to catch up to. I pressed on with every bit of energy I had left, and my body was consumed with pain. I was giving this race everything I had. When I surged up the hill by the Holocaust Museum Diego fell behind, but I knew he would be back. As I crested the hill I could finally see the finish line and the official race clocks. 52:59... 53:00... Crap. I hesitated for a moment realizing that I wouldn't break through that barrier, but refocused one last time to run the best time possible. Just steps from the finish line I felt a hand on my back pushing me forward. God? Jesus? 
No... it was just my bearded, Mediterranean teammate Diego. We crossed the line together as my watch ticked to 53:12. A 33 second PR!By then Wilson, Smits, Klim, and Reaves had also finished, and I turned around to see Sam, Dylan, Murray, Bain, and DaveO storm across the line under 55 minutes. This was the best race the Georgetown Running Company Team had ever had! The two men's teams swept the top two places in the team competition! Nearly everyone ran a personal best time, and all our guys ran under 60 minutes - including a valiant effort (and PR) by the injured Mr. Askey. Kudos, also, to the GRC women's team for winning the women's team race!
We spent the afternoon grilling in Dwyer's backyard, relishing in our accomplishments and the perfect spring weather. This was also a farewell to Diego as he was headed back to Europe the next day. Diego showed up to the store to run with us within hours of arriving on U.S. soil, and soon became an integral part of our team. His presence, perspective, and unbelievable speed will be sorely missed.
Splits:
Mile 1: 5:05 5:05
Mile 2: 5:17 10:23
Mile 3: 5:17 15:41
Mile 4: 5:16 20:57
Mile 5: 5:18 26:15
Mile 6: 5:25 31:40
Mile 7: 5:39 37:20
Mile 8: 4:56 42:17
Mile 9: 5:35 47:52
Mile 10 5:20 53:12
Many thanks to my parents and John for coming to support me today, and to Robert Jarrin, GRC photographer extrordinaire, for the race pictures above. Also thanks in advance to Peter "Towpath" Silverman for his action-packed short film from the race!
4.04.2009
Saturday, April 4th
4.5 miles, easy
50 degrees, sunny and windy
Woke up early for an easy pre-race run and strides. Feeling healthy, rested, and excited!!
50 degrees, sunny and windy
Woke up early for an easy pre-race run and strides. Feeling healthy, rested, and excited!!
Friday, April 3rd
7.5 miles, moderate
68 degrees, sunny and windy
It's spring! I took the afternoon off from work and ran in RCP. In the middle of the run I added a light fartlek of 2 min on/2 min off.
When I came home from work I turned on the TV to the surreal and disturbing sight of "Breaking News from Binghamton, NY" on every news channel. A gunman stormed the American Civic Association on Front Street and murdered 13 people who were studying for a citizenship test, before taking his own life. It's easy to think events like this could never happen to you or in your neighborhood, but this tragedy clearly shows they can and do. The shootings occured across the street from the nursing home I visited my grandfather in the last ten years of his life, and police and news organzations referred those affected to go to my mother's office at Catholic Charities up the street. Binghamton, particularly its diverse immigrant community, will never be the same. Those affected are in my thoughts and prayers.
68 degrees, sunny and windy
It's spring! I took the afternoon off from work and ran in RCP. In the middle of the run I added a light fartlek of 2 min on/2 min off.
When I came home from work I turned on the TV to the surreal and disturbing sight of "Breaking News from Binghamton, NY" on every news channel. A gunman stormed the American Civic Association on Front Street and murdered 13 people who were studying for a citizenship test, before taking his own life. It's easy to think events like this could never happen to you or in your neighborhood, but this tragedy clearly shows they can and do. The shootings occured across the street from the nursing home I visited my grandfather in the last ten years of his life, and police and news organzations referred those affected to go to my mother's office at Catholic Charities up the street. Binghamton, particularly its diverse immigrant community, will never be the same. Those affected are in my thoughts and prayers.
4.02.2009
Thursday, March 2nd
8 miles, easyish
55 degrees, sunrise
Ran the Georgetown loop with PHughes before work so I could watch Penn State play in the NIT championship after work! My legs felt a little beat up this morning, but that doesn't surprise me after a workout and a visit to the gym. Hopefully I'll feel better each day until race day!
55 degrees, sunrise
Ran the Georgetown loop with PHughes before work so I could watch Penn State play in the NIT championship after work! My legs felt a little beat up this morning, but that doesn't surprise me after a workout and a visit to the gym. Hopefully I'll feel better each day until race day!
4.01.2009
Wednesday, April 1st
4 miles, easy + Gym
55 degrees, rainy
Ran easy after work and hit the gym for core work and easy lifting. Tapering is great!
55 degrees, rainy
Ran easy after work and hit the gym for core work and easy lifting. Tapering is great!
Tuesday, March 31st
9.5 miles, hard
55 degrees, dusk
Met Reaves, Klim, and Bain for a final workout on CCT before Cherry Blossom. Since we have started to taper, we "only" ran 2 miles at race pace, jogged a half mile, ran a mile at race pace, then did 6x30 second strides. More importantly, we kept the entire run to under ten miles. I felt pretty good even though the pace was a little quicker than I plan to run at Cherry Blossom. 5 days to go!
Spits: 10:19 (5:11; 5:08, slightly downhill); 5:14 (slightly uphill)
55 degrees, dusk
Met Reaves, Klim, and Bain for a final workout on CCT before Cherry Blossom. Since we have started to taper, we "only" ran 2 miles at race pace, jogged a half mile, ran a mile at race pace, then did 6x30 second strides. More importantly, we kept the entire run to under ten miles. I felt pretty good even though the pace was a little quicker than I plan to run at Cherry Blossom. 5 days to go!
Spits: 10:19 (5:11; 5:08, slightly downhill); 5:14 (slightly uphill)
Subscribe to:
Posts (Atom)
