5.5 miles, easy
30 degrees, cloudy
Met with Pat Matolka again for a run through the Glen, then a workout at the JC YMCA. We just beat the snow...
11.27.2010
Friday, November 26th
8 miles, easy
35 degrees, rainy
Met with Pat Matolka for a run through Otsinengo Park. Cold and wet morning.
35 degrees, rainy
Met with Pat Matolka for a run through Otsinengo Park. Cold and wet morning.
11.25.2010
Thursday, November 25th - THANKSGIVING
8 miles, hard
30 degrees, cloudy
Once again I began my Thanksgiving with the Turkey Trot in Cortland. This year I was joined by my friend Meg, and met PHuge in his hometown. While I was warming up, I scouted the competition and it appeared light, save for one guy that repeatedly eyed me up and another Huge said ran for Cornell. Last year Huge and I ran away with the race, but this year had the potential to be more competitive. All I cared about, though, was winning another turkey.
When the gun went off, I quickly set the pace for a pack of 4-5 runners. At the half mile marker my watch said 2:32, though I didn't feel as though I was running that hard. At the mile marker the pack had splintered and I only had one guy on my shoulder. We ran through the mile mark in 5:02, which seemed somewhat fast. I planned to establish a gap in the next mile so the finish wouldn't come down to a sprint, and after the turnaround I gradually separated myself from the second place runner by 10-15 yards. As I ran through the second mile marker, my watch said my mile split was 6:04. Clearly the course was mis-measured because I couldn't have possibly run even-effort for a one minute positive split. I twisted through the neighborhood and began to feel that I was redlining. At the final turn with a half-mile to go, I peeked over my shoulder to ensure that I had a comfortable lead. I pushed the pace to the finish without kicking (I'm not sure I would have been able), and crossed the finish in 16:28.
I'm not sure how I feel about my time, but I'm happy with the solid and steady effort. I'm thankful to be healthy enough to run this well, and I'm excited for how much improvement I can make in the next year. I'm also thankful for the turkey I'll be bringing back to DC and thankful in advance for John roasting it.
Results
11.24.2010
Wednesday, November 24th
9.5 miles, easy-moderate
45 degrees, sunny
I met with Jarrin, Bain, Chuck, and Murray for a morning run at The Line before driving home for Thanksgiving. It was great to run with some of these guys for the first time in weeks or months.
45 degrees, sunny
I met with Jarrin, Bain, Chuck, and Murray for a morning run at The Line before driving home for Thanksgiving. It was great to run with some of these guys for the first time in weeks or months.
Tuesday, November 23rd
6.5 miles, easy
45 degrees, sunny
I woke up late this morning and ran an abbreviated version of the regular loop in RCP. Legs felt tired.
45 degrees, sunny
I woke up late this morning and ran an abbreviated version of the regular loop in RCP. Legs felt tired.
Monday, November 22nd
9 miles, easy
45 degrees, sunny
Ran the Chandra loop in RCP on my own before work. Ingmar was found guilty today.
45 degrees, sunny
Ran the Chandra loop in RCP on my own before work. Ingmar was found guilty today.
11.21.2010
Sunday, November 21st
10 miles, easy-moderate
45 degrees, sunny
I met with several GRC guys this morning at Old Angler's Inn, just a few hours after seeing them in a surreal scene at Union Jack's last night. It was great to see the two Jakes back out there running again, and Dickson, Sam, Wiggy and I added on for a total of 10 miles. It was an ideal fall running weather today.
45 degrees, sunny
I met with several GRC guys this morning at Old Angler's Inn, just a few hours after seeing them in a surreal scene at Union Jack's last night. It was great to see the two Jakes back out there running again, and Dickson, Sam, Wiggy and I added on for a total of 10 miles. It was an ideal fall running weather today.
Saturday, November 20th
4.5 miles, easy
45 degrees, sunny
I snuck in a short run in the morning before going to the Penn State-Indiana game at Fed Ex Field. Wish I woke up earlier to run farther.
45 degrees, sunny
I snuck in a short run in the morning before going to the Penn State-Indiana game at Fed Ex Field. Wish I woke up earlier to run farther.
11.19.2010
Friday, November 19th
8 miles, hard
40 degrees, sunrise
I met with Dickson and Dave this morning for the first of many Friday workouts. I've been itching to run in my cross country spikes, and Dickson kindly obliged and did his tempo workout on the grass with me near the FDR Memorial. (I couldn't do this workout over the weekend with the Penn State game and Malory visiting.)
I didn't expect much after a tough workout on Wednesday, so I was just happy to get some uptempo miles and strides in wearing my spikes. We intended to run 2x10 minutes, but I struggled to keep up and cut off the second tempo at 5 minutes. We followed up with 8 strides, and it took until the last stride to finally open up. Readjusting from marathon training to 10k training is going to take a little while...
40 degrees, sunrise
I met with Dickson and Dave this morning for the first of many Friday workouts. I've been itching to run in my cross country spikes, and Dickson kindly obliged and did his tempo workout on the grass with me near the FDR Memorial. (I couldn't do this workout over the weekend with the Penn State game and Malory visiting.)
I didn't expect much after a tough workout on Wednesday, so I was just happy to get some uptempo miles and strides in wearing my spikes. We intended to run 2x10 minutes, but I struggled to keep up and cut off the second tempo at 5 minutes. We followed up with 8 strides, and it took until the last stride to finally open up. Readjusting from marathon training to 10k training is going to take a little while...
11.18.2010
Wednesday, November 17th
9 miles, hard
50 degrees, dark
We had probably the largest group at the workout ever tonight with a total of 16 guys. Most of us ran 6x1200m, and I ran in a group with Mike C, Koonce, Jordan, and guest Bryan. We started running 5:20/mile pace and cut down from there. We got a little ahead of ourselves on the third one, so we took a longer break before the second half of the workout. I felt great throughout the workout and was pleasantly surprised by my progress thus far post-Chicago.
Splits:
4:03 (5:24/mile pace); 3:55 (5:13); 3:50 (5:07)
3:55 (5:13); 3:50 (5:07); 3:45 (5:00)
50 degrees, dark
We had probably the largest group at the workout ever tonight with a total of 16 guys. Most of us ran 6x1200m, and I ran in a group with Mike C, Koonce, Jordan, and guest Bryan. We started running 5:20/mile pace and cut down from there. We got a little ahead of ourselves on the third one, so we took a longer break before the second half of the workout. I felt great throughout the workout and was pleasantly surprised by my progress thus far post-Chicago.
Splits:
4:03 (5:24/mile pace); 3:55 (5:13); 3:50 (5:07)
3:55 (5:13); 3:50 (5:07); 3:45 (5:00)
Tuesday, November 16th
6 miles, easy
60 degrees, cloudy
Ran during lunch at work. Out and back on the Mt Vernon Trail going south.
60 degrees, cloudy
Ran during lunch at work. Out and back on the Mt Vernon Trail going south.
Monday, November 15th
8 miles, easy
55 degrees, dark
I didn't wake up this morning to run with Ben, so I ran alone after work. Did the Georgetown-Mall-14th St Loop.
55 degrees, dark
I didn't wake up this morning to run with Ben, so I ran alone after work. Did the Georgetown-Mall-14th St Loop.
11.14.2010
Sunday, November 14th - MMRF 5K
7 miles, hard
40-50 degrees, sunny
Once again, I raced the Multiple Meyloma Research Foundation 5K in Alexandria. While the competitior in me would rather run the Veterans Day 10K with my teammates, I have a special place in my heart for this race. My sister Kelly has been fighting Multiple Meyloma since October 2009, and John currently researches MM at the National Cancer Institute. This year's race raised nearly $200K for MM research. It was especially nice to be able to race in front of my parents and John this year.
The race itself was almost beside the point. Last year I ran with another runner for 2.75 miles before kicking for the win. This year as I scanned the crowd at the start line, I knew there wouldn't be anyone to run with. After the gun went off and the teenagers ran their requisite 100m dash, I took a lead I would never come close to relinquishing. I attempted to run as steady as possible and maintain about a 90-95% effort level for this time trial. When I saw the split at the first mile marker as 5:13 I thought: "Either I'm in GREAT shape to feel this good and run that split, or that was a short mile." After the awkward turnaround I approached the second mile split and confirmed that the marks were off; my watch said I had just run a 6:10 mile while running the same effort as that 5:13. Whatever. I was interested to see what the final time would be. I maintained my effort and cruised in as the clock ticked 16:22. The next runner finished in 18:40.
I surprised myself with such a quick comeback from the Chicago Marathon, which was only 5 weeks ago. After the race, though, I spoke with a woman who looked like a serious masters runner, and her Garmin said the race was only 3.05 miles instead of 3.10. If that was true, my actual 5K time would equate to about 16:35-16:40, which still bests the 16:44 I ran here last year. And I wasn't coming off of a marathon back then either. Not bad at all.
40-50 degrees, sunny
Once again, I raced the Multiple Meyloma Research Foundation 5K in Alexandria. While the competitior in me would rather run the Veterans Day 10K with my teammates, I have a special place in my heart for this race. My sister Kelly has been fighting Multiple Meyloma since October 2009, and John currently researches MM at the National Cancer Institute. This year's race raised nearly $200K for MM research. It was especially nice to be able to race in front of my parents and John this year.
The race itself was almost beside the point. Last year I ran with another runner for 2.75 miles before kicking for the win. This year as I scanned the crowd at the start line, I knew there wouldn't be anyone to run with. After the gun went off and the teenagers ran their requisite 100m dash, I took a lead I would never come close to relinquishing. I attempted to run as steady as possible and maintain about a 90-95% effort level for this time trial. When I saw the split at the first mile marker as 5:13 I thought: "Either I'm in GREAT shape to feel this good and run that split, or that was a short mile." After the awkward turnaround I approached the second mile split and confirmed that the marks were off; my watch said I had just run a 6:10 mile while running the same effort as that 5:13. Whatever. I was interested to see what the final time would be. I maintained my effort and cruised in as the clock ticked 16:22. The next runner finished in 18:40.
I surprised myself with such a quick comeback from the Chicago Marathon, which was only 5 weeks ago. After the race, though, I spoke with a woman who looked like a serious masters runner, and her Garmin said the race was only 3.05 miles instead of 3.10. If that was true, my actual 5K time would equate to about 16:35-16:40, which still bests the 16:44 I ran here last year. And I wasn't coming off of a marathon back then either. Not bad at all.
11.13.2010
Saturday, November 13th
7 miles, easy
55 degrees, sunny
Ran with the guys around TR Island on a pre-race run. While I run the MMRF 5K tomorrow, many of the other GRC guys will be running the Vets Day 10K.
55 degrees, sunny
Ran with the guys around TR Island on a pre-race run. While I run the MMRF 5K tomorrow, many of the other GRC guys will be running the Vets Day 10K.
Friday, November 12th
10 miles, easy-moderate
60 degrees, sunny
Took a long lunch at work and ran on a gorgeous day in Alexandria. I ran out-and-back south along the Mt Vernon Trail, averaging 6:40 miles along the measured parts of the trail. Followed up with core work at the gym.
60 degrees, sunny
Took a long lunch at work and ran on a gorgeous day in Alexandria. I ran out-and-back south along the Mt Vernon Trail, averaging 6:40 miles along the measured parts of the trail. Followed up with core work at the gym.
11.11.2010
The Comeback... of sorts
October 11th-November 11th
It's been a month since the marathon, and I'm easing back into training. Actually, I'm probably forcing it a bit.
I took a full week off after the marathon, save for a one mile trot the day after the marathon. The only thing I gained from that experience was to never listen to JARRIN again. In that week, I noticed that my knees felt weak while walking around work. After two experiences of knee pain following intense training/racing, I hit the gym a few times and worked on leg stability and strength. By the time I did begin to run again another week later, I was able to avoid a repeat injury. I suppose I'm older and wiser now.
That first full week of running consisted of three days off and 28 total miles. The next week I worked up to 41 miles and, by the middle of the that week, I was running workouts again. Matt and I ran a 7x3:1 fartlek in lane 3 while the guys ran on the inside lanes of BCCHS track. On Sunday I ran a 20 minute tempo around the Reflecting Pool, and the next Wednesday I was running 6x800m repeats on the track. All of this was in an effort to force myself back into shape for the MMRF 5K on Sunday. After all, I have a title to defend.
It's been a month since the marathon, and I'm easing back into training. Actually, I'm probably forcing it a bit.
I took a full week off after the marathon, save for a one mile trot the day after the marathon. The only thing I gained from that experience was to never listen to JARRIN again. In that week, I noticed that my knees felt weak while walking around work. After two experiences of knee pain following intense training/racing, I hit the gym a few times and worked on leg stability and strength. By the time I did begin to run again another week later, I was able to avoid a repeat injury. I suppose I'm older and wiser now.
That first full week of running consisted of three days off and 28 total miles. The next week I worked up to 41 miles and, by the middle of the that week, I was running workouts again. Matt and I ran a 7x3:1 fartlek in lane 3 while the guys ran on the inside lanes of BCCHS track. On Sunday I ran a 20 minute tempo around the Reflecting Pool, and the next Wednesday I was running 6x800m repeats on the track. All of this was in an effort to force myself back into shape for the MMRF 5K on Sunday. After all, I have a title to defend.
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