5 miles, easy
60 degrees, sunny
My first lesson from Cherry Blossom was that my pre-race run is too long. So this morning I did my own thing and ran up Beach Drive and back along the horse trails on an easy run. I FINALLY felt good again, and just in time. I'm driving up to Philly to meet the PSU alums and Coach Groves for the Penn Relays 20K!
4.17.2010
Thursday, April 15th
7 miles, easy
45 degrees, sunrise
I met with Dan Z on my way to work and we ran an out-and-back along the canal. Another rough morning.
45 degrees, sunrise
I met with Dan Z on my way to work and we ran an out-and-back along the canal. Another rough morning.
Wednesday, April 14th
7 miles, easy
45 degrees, sunrise
I met with HUGE for a morning run, and it was R-O-U-G-H. I have had trouble waking up in the mornings ever since the race, and I still felt sore from the race and last night's run. We cut the usual morning RCP loop short at the stables.
45 degrees, sunrise
I met with HUGE for a morning run, and it was R-O-U-G-H. I have had trouble waking up in the mornings ever since the race, and I still felt sore from the race and last night's run. We cut the usual morning RCP loop short at the stables.
Tuesday, April 13th
10 miles, easy
50 degrees, dark and wet
I ran with Dickson after work from his place, down Hains Point, and back along the Mall. By mile 7 I really started to feel the race in my legs, and I haven't felt that fatigued at the end of the run in a while. Heard a great story about Dickson's marathon adventure in Africa, though.
50 degrees, dark and wet
I ran with Dickson after work from his place, down Hains Point, and back along the Mall. By mile 7 I really started to feel the race in my legs, and I haven't felt that fatigued at the end of the run in a while. Heard a great story about Dickson's marathon adventure in Africa, though.
4.12.2010
Sunday, April 11th - Cherry Blossom Ten Miler
14 miles, hard
60 degrees, sunny
Today was the big day. I've been training for over 100 days for this race, and I thought I did all the right things to prepare. I went out aggressively, but at mile 2.5 I started to fall off the pace, and by mile 4 my legs felt heavy. At mile 5 I did the math wrong after seeing a 26:20 split, and thought I was on my way to a poor performance. Miles 6 and 7 were less than stellar after I had psyched myself out, until I realized I still had a shot at a good time. But still, my legs were heavy and wouldn't turn over as quickly as my heart rate and breathing would allow. I faded to a finish in 54:06. It was a respectable finish, but nowhere near the time I hoped to run. Oh well. There are still two more races to redeem myself.
Towpath produced another fantastic race video:
60 degrees, sunny
Today was the big day. I've been training for over 100 days for this race, and I thought I did all the right things to prepare. I went out aggressively, but at mile 2.5 I started to fall off the pace, and by mile 4 my legs felt heavy. At mile 5 I did the math wrong after seeing a 26:20 split, and thought I was on my way to a poor performance. Miles 6 and 7 were less than stellar after I had psyched myself out, until I realized I still had a shot at a good time. But still, my legs were heavy and wouldn't turn over as quickly as my heart rate and breathing would allow. I faded to a finish in 54:06. It was a respectable finish, but nowhere near the time I hoped to run. Oh well. There are still two more races to redeem myself.
Towpath produced another fantastic race video:
Saturday, April 10th
6 miles, easy
65 degrees, sunny
Ran the normal pre-race loop with the GRC. I've started to think this loop is a little longer than I want to run the day before a race...
65 degrees, sunny
Ran the normal pre-race loop with the GRC. I've started to think this loop is a little longer than I want to run the day before a race...
Friday, April 9th
4 miles, easy
68 degrees, sunny
Ran a few miles around Alexandria after work. I forgot socks, and started to cut up my toes, so I called it early. That's probably a good thing, though. Two more days!
68 degrees, sunny
Ran a few miles around Alexandria after work. I forgot socks, and started to cut up my toes, so I called it early. That's probably a good thing, though. Two more days!
Wednesday, April 7th
10 miles, hard
65 degrees, sunset
It was time for another tempo run on the CCT in preparation for Cherry Blossom! I love this workout. This year, Klim, Dirk, Jimmy, Mike, and I ran 2.5 miles hard down the trail to simulate the first 2.5 miles of the race this weekend. Klim, Dirk and I took it out in 5:04, 5:03, and finished in 12:32. SOLID. I probably ran at the threshold of my ability, and it was slightly downhill, so this workout is probably a notch faster than I will be running on Sunday.
65 degrees, sunset
It was time for another tempo run on the CCT in preparation for Cherry Blossom! I love this workout. This year, Klim, Dirk, Jimmy, Mike, and I ran 2.5 miles hard down the trail to simulate the first 2.5 miles of the race this weekend. Klim, Dirk and I took it out in 5:04, 5:03, and finished in 12:32. SOLID. I probably ran at the threshold of my ability, and it was slightly downhill, so this workout is probably a notch faster than I will be running on Sunday.
Tuesday, April 6th
12 miles, easy
85 degrees, sunset
I met with Dan after work, and we ran down to the Tidal Basin to meet Dickson. From there we ran across the 14th St Bridge, up the Mt. Vernon Trail, and back across Memorial Bridge and down the Mall. I decided to make the run a little longer so I can take a day off later this week, so Dan and I ran around Capitol Hill before heading back to Foggy Bottom. Nice night for a run in DC.
85 degrees, sunset
I met with Dan after work, and we ran down to the Tidal Basin to meet Dickson. From there we ran across the 14th St Bridge, up the Mt. Vernon Trail, and back across Memorial Bridge and down the Mall. I decided to make the run a little longer so I can take a day off later this week, so Dan and I ran around Capitol Hill before heading back to Foggy Bottom. Nice night for a run in DC.
4.05.2010
Monday, April 5th
11 miles, easy
80 degrees, sunset
Ran with Dylan after work up AG park and back down RCP. Bumped into Chuck and ran with him through AG park.
80 degrees, sunset
Ran with Dylan after work up AG park and back down RCP. Bumped into Chuck and ran with him through AG park.
Sunday, April 4th
9.5 miles, easy
80 degrees, sunny
I met with Patrick Muray to ride up to the Line and run along the trails from there. Great day for a run, and nice to catch up with Patrick.
80 degrees, sunny
I met with Patrick Muray to ride up to the Line and run along the trails from there. Great day for a run, and nice to catch up with Patrick.
Saurday, April 3rd
14 miles, easy
75 degrees, sunny
A large group met at the store for the run today, but most were doing a workout. I opted out and ran long to get one more day of rest between the long run and the big race. Dickson, Nubbins, and Emily's sister joined for the run up the towpath, back on CCT, and a lap around TR Island.
75 degrees, sunny
A large group met at the store for the run today, but most were doing a workout. I opted out and ran long to get one more day of rest between the long run and the big race. Dickson, Nubbins, and Emily's sister joined for the run up the towpath, back on CCT, and a lap around TR Island.
Friday, April 2nd
3.5 miles, easy
70 degrees, sunset
Ran in RCP from Pierce Mill to Military Rd and back... nice easy and short run.
70 degrees, sunset
Ran in RCP from Pierce Mill to Military Rd and back... nice easy and short run.
4.02.2010
Thursday, April 1st
10 miles, hard
65 degrees, sunrise
It's Cherry Blossom season in DC, and the photogs were out in force early this morning for the peak bloom. I parked at the Watergate boathouse and ran to the Tidal Basin to meet Dickson for a workout. We ran around the Jefferson Memorial to the field adjacent to the FDR Memorial, and ran a 6 x 3 min/1 min fartlek. I felt strong and greatly encouraged for the racing season ahead. April means race time!
65 degrees, sunrise
It's Cherry Blossom season in DC, and the photogs were out in force early this morning for the peak bloom. I parked at the Watergate boathouse and ran to the Tidal Basin to meet Dickson for a workout. We ran around the Jefferson Memorial to the field adjacent to the FDR Memorial, and ran a 6 x 3 min/1 min fartlek. I felt strong and greatly encouraged for the racing season ahead. April means race time!
Wednesday, March 31st
9 miles, easy
55 degrees, sunrise
Met with Dan at his place, and ran over to Key Bridge to meet Dylan. Then we ran two laps of TR Island and back to Foggy Bottom.
55 degrees, sunrise
Met with Dan at his place, and ran over to Key Bridge to meet Dylan. Then we ran two laps of TR Island and back to Foggy Bottom.
Tuesday, March 30th
AM: 8.5 miles, easy
50 degrees, sunrise
PM: 4 miles, easy
60 degrees, sunset
I met with Dylan in the morning on the way to work for a run around RCP-Dumbarton Oaks-AG Park, and felt a little sore from running last night.
After work I ran again around the Alexandria waterfront and hit the gym for some core work and squats.
50 degrees, sunrise
PM: 4 miles, easy
60 degrees, sunset
I met with Dylan in the morning on the way to work for a run around RCP-Dumbarton Oaks-AG Park, and felt a little sore from running last night.
After work I ran again around the Alexandria waterfront and hit the gym for some core work and squats.
Monday, March 29th
9.5 miles, easy
60 degrees, sunset
Met with Dan after work for a run around Hains Point. I felt surprisingly comfortable given the string of difficult runs lately. Dan has spring back from his first marathon nicely.
60 degrees, sunset
Met with Dan after work for a run around Hains Point. I felt surprisingly comfortable given the string of difficult runs lately. Dan has spring back from his first marathon nicely.
Sunday, March 28th
13 miles, moderate
65 degrees, partly cloudy
Patrick and I drove out to Umstead State Park to meet Jake and Patrick's training partner Liam for a long run. We started easy, but I was overdressed and began to struggle in the "heat" by the turnaround. I shed a few layers and felt better, but the fatigue, heat, and hills made for a rough final few miles.
65 degrees, partly cloudy
Patrick and I drove out to Umstead State Park to meet Jake and Patrick's training partner Liam for a long run. We started easy, but I was overdressed and began to struggle in the "heat" by the turnaround. I shed a few layers and felt better, but the fatigue, heat, and hills made for a rough final few miles.
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