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.
4.09.2009
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)
3.30.2009
Monday, March 30th
6.5 miles, easy
55 degrees, dusk, windy
Stopped at the boathouse on my way home from work and ran around the Potomac/Tidal Basin. It took a few miles to loosen up, but by the end I felt great. The cherry blossoms are blooming... it's race time!
55 degrees, dusk, windy
Stopped at the boathouse on my way home from work and ran around the Potomac/Tidal Basin. It took a few miles to loosen up, but by the end I felt great. The cherry blossoms are blooming... it's race time!
3.29.2009
Sunday, March 29th
14.5 miles, easy
50 degrees, sunny
Ran the Zoo Loop with Reaves, Murray, Klim, Diego, and Dixon. I held back when the group pressed up Ross Drive hill, but caught up on the downhill and lived to run another day. Felt pretty good.
50 degrees, sunny
Ran the Zoo Loop with Reaves, Murray, Klim, Diego, and Dixon. I held back when the group pressed up Ross Drive hill, but caught up on the downhill and lived to run another day. Felt pretty good.
3.28.2009
Saturday, March 28th
10 miles, easy-moderate
50 degrees, cloudy, wet
Ran from the store with Max and Mike on the usual Archibold-Glover/Nebraska Ave/towpath route. By the time we hit the towpath our pace had quickened, and I used it as a chance to focus on my running form at a somewhat uptempo pace. Good run.
50 degrees, cloudy, wet
Ran from the store with Max and Mike on the usual Archibold-Glover/Nebraska Ave/towpath route. By the time we hit the towpath our pace had quickened, and I used it as a chance to focus on my running form at a somewhat uptempo pace. Good run.
Friday, March 27th
8 miles, easy
45 degrees, sunrise
Ran in RCP before work, since Syracuse was playing in the Sweet 16 after work. Just an easy run on the sloppy trails after last night's rainfall.
45 degrees, sunrise
Ran in RCP before work, since Syracuse was playing in the Sweet 16 after work. Just an easy run on the sloppy trails after last night's rainfall.
Wednesday, March 25th
12 miles, hard
45 degrees, cloudy, dusk
Met with Reaves for a track workout at BCCHS. I ran the majority of his workout, and finished 2x2 mile, 2x800, and 2x400. This was just an average workout, but an important and last (hard) workout before Cherry Blossom.
Splits: 10:48; 10:40; 2:29; 2:28; 69; 68.
45 degrees, cloudy, dusk
Met with Reaves for a track workout at BCCHS. I ran the majority of his workout, and finished 2x2 mile, 2x800, and 2x400. This was just an average workout, but an important and last (hard) workout before Cherry Blossom.
Splits: 10:48; 10:40; 2:29; 2:28; 69; 68.
3.24.2009
Tuesday, March 24th
AM: 2 miles + Gym
PM: 4 miles, easy
Went to the gym at lunch to lift... much better time of day to go.
After work I ran an easy 4 miles to Georgetown before President Obama's press conference.
PM: 4 miles, easy
Went to the gym at lunch to lift... much better time of day to go.
After work I ran an easy 4 miles to Georgetown before President Obama's press conference.
3.23.2009
Monday, March 23rd
AM: 3 miles, easy
35 degrees, sunny
PM: 8 miles, easy-moderate
50 degrees, sunset
Ran an easy 3 in RCP before work... legs felt pretty fatigued.
After work I met with Matias and one of his Bucknell teammates for a run around the Potomac and National Mall. My legs felt much better.
35 degrees, sunny
PM: 8 miles, easy-moderate
50 degrees, sunset
Ran an easy 3 in RCP before work... legs felt pretty fatigued.
After work I met with Matias and one of his Bucknell teammates for a run around the Potomac and National Mall. My legs felt much better.
3.22.2009
Sunday, March 22nd
16 miles, moderate
45-50 degrees, sunny
Long run from Riley's Lock with Reaves, Bain, Murray, and (a somewhat inebriated?) Jake. It was a great day for a long run and I felt much better compared to the past two days. We ran a quick pace (6:20-6:30?) through the first 13 miles, then backed off when Reaves, Bain, and I added on the Violet's Lock loop. Took a frigid ice bath afterward at the boat slip.
45-50 degrees, sunny
Long run from Riley's Lock with Reaves, Bain, Murray, and (a somewhat inebriated?) Jake. It was a great day for a long run and I felt much better compared to the past two days. We ran a quick pace (6:20-6:30?) through the first 13 miles, then backed off when Reaves, Bain, and I added on the Violet's Lock loop. Took a frigid ice bath afterward at the boat slip.
Saturday, March 21st
8 miles, hard
35 degrees, sunny
Met with Reaves to run a workout in RCP. My stomach still felt "off" from yesterday, oddly. It also didn't react well to the OJ I had earlier in the morning. Ran a fartlek of 6x 3min/1min, but didn't catch a rythm until the 4th interval. Also noticed a small pain in my lower right tibia... going to pay attention to that the next few days and see if it gets any worse. What a week of ups and downs..
35 degrees, sunny
Met with Reaves to run a workout in RCP. My stomach still felt "off" from yesterday, oddly. It also didn't react well to the OJ I had earlier in the morning. Ran a fartlek of 6x 3min/1min, but didn't catch a rythm until the 4th interval. Also noticed a small pain in my lower right tibia... going to pay attention to that the next few days and see if it gets any worse. What a week of ups and downs..
Friday, March 20th - Vernal Equinox!
0 miles
Woke up super early to go work at the SFMP Chapel jobsite, which threw me off the whole day. When I left work I felt sick/exhausted, so I ended up taking a nap instead of running. Oh well. I've run enough this week to not feel too bad about it.
Woke up super early to go work at the SFMP Chapel jobsite, which threw me off the whole day. When I left work I felt sick/exhausted, so I ended up taking a nap instead of running. Oh well. I've run enough this week to not feel too bad about it.
3.19.2009
Thursday, March 19th
9 miles, easy
50 degrees, sunset
Ran in RCP on the usual loop and added on through Adam's Morgan. It probably wasn't a good idea to run in RCP after sunset...
50 degrees, sunset
Ran in RCP on the usual loop and added on through Adam's Morgan. It probably wasn't a good idea to run in RCP after sunset...
3.18.2009
Wednesday, March 18th
12 miles, hard
55 degrees, sunset/cloudy
Met a surprisingly large group of GRCers at the track for our weekly workout. I ran with a bunch of guys for 3mi-2mi-1mi, including Reaves, Timm, Chris, Bain, Sam, Jarrin, and visitor Kit Wells. I added an 800m interval to the end with Timm and Sam. It's amazing what a chip on one's shoulder can do... I felt determined and fast tonight.
Splits: 16:15 (5:23; 5:20; 5:32); 10:42 (5:21; 5:21); 5:02; 2:27
55 degrees, sunset/cloudy
Met a surprisingly large group of GRCers at the track for our weekly workout. I ran with a bunch of guys for 3mi-2mi-1mi, including Reaves, Timm, Chris, Bain, Sam, Jarrin, and visitor Kit Wells. I added an 800m interval to the end with Timm and Sam. It's amazing what a chip on one's shoulder can do... I felt determined and fast tonight.
Splits: 16:15 (5:23; 5:20; 5:32); 10:42 (5:21; 5:21); 5:02; 2:27
3.17.2009
Tuesday, March 17th - St. Patrick's Day
12 miles, easy
40 degrees, cloudy
Woke up for a long-ish run before work in RCP. Went as far as The Line on the Western Ridge Trail and back along the normal route. Loved having the Public Radio app on the iPhone so I could listen to Morning Edition.
40 degrees, cloudy
Woke up for a long-ish run before work in RCP. Went as far as The Line on the Western Ridge Trail and back along the normal route. Loved having the Public Radio app on the iPhone so I could listen to Morning Edition.
Monday, March 16th
AM: 6 miles, easy
40 degrees, cloudy
PM: 4 miles, easy + GYM
Ran at lunch along the Mt. Vernon Trail, then again at the gym after work. Did core work and light lifting afterward.
40 degrees, cloudy
PM: 4 miles, easy + GYM
Ran at lunch along the Mt. Vernon Trail, then again at the gym after work. Did core work and light lifting afterward.
3.15.2009
Sunday, March 15th - St. Patrick's 8K
10 miles, hard
40 degrees, wet
Today the GRC split forces for the dueling St. Patrick's races in DC and Baltimore. I joined Diego, Billy, Alex, Dylan, Pat HUGE, and Sheena for the St. Patrick's Day 8K in the morning on Pennsylvania Ave. Afterwards, I drove up with Dylan and Diego to watch Jake, Reaves, Sam, Bain, and Melissa race a 5K in Baltimore. It was a full day of racing with success across the board for GRC.
As for my 8K race: I planned to use this race to simulate the first half of the Cherry Blossom Ten Miler - start at 5:15/mile, settle into 5:20s, finish in 5:15 for a total time of 26:30. If my experience today is anything like CB, I'm in trouble.
Our pack of GRC guys crossed the mile mark in 5:10 and I felt like I was exerting myself just too much. Perhaps my reaction was only from hearing the split rather than an accurate assessment of the situation. I tried to settle back to 5:20 as planned, but must have slowed even more. Even as Patrick and Dylan started to pull away I never snapped back into a competitive mode. A lack of noticeable mile markers didn't help either and I didn't realize how slow I was until I crossed the 5K in 16:40. By then I didn't feel like I had any ability to go faster, and I cruised in to finish in 26:50. I'll have to spend the next few days evaluating what went wrong and trying to come up with a quick fix; Cherry Blossom is three weeks from today.
Congrats, though, to my teammates for great races and PRs. Here are the 8K results.
The race in Baltimore was a pleasant surprise as the other half of the GRC team dominated and swept the top awards. Congrats to Klim for a big PR and breaking 15 minutes, and Melissa for a PR as well. Here are the results and pictures from the 5K.
We followed up with a St. Patrick's celebration at The Powerhouse and a party with our Falls Road friends.
40 degrees, wet
Today the GRC split forces for the dueling St. Patrick's races in DC and Baltimore. I joined Diego, Billy, Alex, Dylan, Pat HUGE, and Sheena for the St. Patrick's Day 8K in the morning on Pennsylvania Ave. Afterwards, I drove up with Dylan and Diego to watch Jake, Reaves, Sam, Bain, and Melissa race a 5K in Baltimore. It was a full day of racing with success across the board for GRC.
As for my 8K race: I planned to use this race to simulate the first half of the Cherry Blossom Ten Miler - start at 5:15/mile, settle into 5:20s, finish in 5:15 for a total time of 26:30. If my experience today is anything like CB, I'm in trouble.
Our pack of GRC guys crossed the mile mark in 5:10 and I felt like I was exerting myself just too much. Perhaps my reaction was only from hearing the split rather than an accurate assessment of the situation. I tried to settle back to 5:20 as planned, but must have slowed even more. Even as Patrick and Dylan started to pull away I never snapped back into a competitive mode. A lack of noticeable mile markers didn't help either and I didn't realize how slow I was until I crossed the 5K in 16:40. By then I didn't feel like I had any ability to go faster, and I cruised in to finish in 26:50. I'll have to spend the next few days evaluating what went wrong and trying to come up with a quick fix; Cherry Blossom is three weeks from today.
Congrats, though, to my teammates for great races and PRs. Here are the 8K results.
The race in Baltimore was a pleasant surprise as the other half of the GRC team dominated and swept the top awards. Congrats to Klim for a big PR and breaking 15 minutes, and Melissa for a PR as well. Here are the results and pictures from the 5K.
We followed up with a St. Patrick's celebration at The Powerhouse and a party with our Falls Road friends.
3.14.2009
Saturday, March 14th
8 miles, easy
45 degrees, cloudy
Met with the GRC guys at the store for a pre-meet run. Jake led us on a somewhat experimental route towards the Palisades and back along the canal, with an add-on at TR Island.
45 degrees, cloudy
Met with the GRC guys at the store for a pre-meet run. Jake led us on a somewhat experimental route towards the Palisades and back along the canal, with an add-on at TR Island.
Friday, March 13th
7.5 miles, easy
40 degrees, dark
Ran to the Lincoln Memorial and back via RCP. Easy day.
40 degrees, dark
Ran to the Lincoln Memorial and back via RCP. Easy day.
3.12.2009
Thursday, March 12th
14 miles, easy
45 degrees, dark
Ran a mid-week long run with Reaves since we won't be able to this weekend. After two days of running with Tyler we made this easy day actually easy.
45 degrees, dark
Ran a mid-week long run with Reaves since we won't be able to this weekend. After two days of running with Tyler we made this easy day actually easy.
Wednesday, March 11th
10.5 miles, hard
55 degrees, windy
Met with the GRC crowd for a workout at the BCCHS track. Everyone did their own thing, but finally I got someone to run a tempo workout with me :) I ran 3 x 2-mile with Reaves at goal Cherry Blossom pace. The workout felt hard (especially that last interval), but I reminded myself that race day will feel much better. Calves really hurt tonight...
Splits: 10:36 (5:15, 5:21); 10:38 (5:16, 5:22); 10:37 (5:16: 5:21)
55 degrees, windy
Met with the GRC crowd for a workout at the BCCHS track. Everyone did their own thing, but finally I got someone to run a tempo workout with me :) I ran 3 x 2-mile with Reaves at goal Cherry Blossom pace. The workout felt hard (especially that last interval), but I reminded myself that race day will feel much better. Calves really hurt tonight...
Splits: 10:36 (5:15, 5:21); 10:38 (5:16, 5:22); 10:37 (5:16: 5:21)
Tuesday, March 10th
10 miles, moderate
45 degrees, dark
Former teammate Tyler McCandless was in town staying with Reaves, so I met up with them for a run after work. We ran what felt like a moderate run on the Capital Crescent Trail. My calves still felt tight tonight, unfortunately.
45 degrees, dark
Former teammate Tyler McCandless was in town staying with Reaves, so I met up with them for a run after work. We ran what felt like a moderate run on the Capital Crescent Trail. My calves still felt tight tonight, unfortunately.
3.09.2009
Monday, March 9th
6 miles, moderate
55 degrees, sunny and windy
Ran along the Mt. Vernon Trail after work. It was another nice day, thankfully, AND now that the clocks have changed for Daylight Savings Time it is light out after work. I intended to run a short, easy run, but the confluence of my iPhone Pandora Radio playing The Killers and running by a Pacer spurred me to run nearly 6 min/mile. Silly Patrick.
55 degrees, sunny and windy
Ran along the Mt. Vernon Trail after work. It was another nice day, thankfully, AND now that the clocks have changed for Daylight Savings Time it is light out after work. I intended to run a short, easy run, but the confluence of my iPhone Pandora Radio playing The Killers and running by a Pacer spurred me to run nearly 6 min/mile. Silly Patrick.
Sunday, March 8th
15 miles, easy
65 miles, sunny
Drove back to DC in the morning so I could run with Reaves *ahem.* I was still sore today so I ended up running the Zoo Loop pretty slowly. Alone. At least the weather was great!
65 miles, sunny
Drove back to DC in the morning so I could run with Reaves *ahem.* I was still sore today so I ended up running the Zoo Loop pretty slowly. Alone. At least the weather was great!
Saturday, March 7th - Parade Day
10 miles, moderate
50 degrees, sunny
Ran two full laps of Otsinengo Park in a progression run. I started with soreness in my calves (residual from the workout Thursday, I presume), but eventually warmed up. By the end I was running sub-6:00/miles.
In the afternoon I helped my father with the annual Binghamton St. Patrick's Parade. My part for the last 6 years has been to help organize the Shamrock Run, a one-mile run down the parade route immediately before the parade. This year I delegated the registration and start, while I waited at the finish to help with timing, results, and distributing awards. Note for next year: have a runner start the race instead of a volunteer. I wrapped up an exhausting day cleaning up Seton HS after the Post-Parade Party and taking my father to the AOH for a few drinks.
50 degrees, sunny
Ran two full laps of Otsinengo Park in a progression run. I started with soreness in my calves (residual from the workout Thursday, I presume), but eventually warmed up. By the end I was running sub-6:00/miles.
In the afternoon I helped my father with the annual Binghamton St. Patrick's Parade. My part for the last 6 years has been to help organize the Shamrock Run, a one-mile run down the parade route immediately before the parade. This year I delegated the registration and start, while I waited at the finish to help with timing, results, and distributing awards. Note for next year: have a runner start the race instead of a volunteer. I wrapped up an exhausting day cleaning up Seton HS after the Post-Parade Party and taking my father to the AOH for a few drinks.
Friday, March 6th
9.5 miles, easy
40 degrees
Ran with Max and P.Hiddy before I hit the road to go home for the weekend. I added on at the end since I felt surprisingly fresh.
40 degrees
Ran with Max and P.Hiddy before I hit the road to go home for the weekend. I added on at the end since I felt surprisingly fresh.
3.05.2009
Thursday, March 5th
10.5 miles, hard
45 degrees, dark
Met with Jake, Reaves, and Melissa for a workout at BCCHS. We waited until tonight so the snow from Monday would have time to melt off the track. Jake and Patrick ran 800 repeats together, but I was looking to do something a little longer. I set out to run 2xmile followed by 2x800, but ammended it to run 3 800s with shorter rest. Tonight was a solid effort.
Splits: 5:12; 5:07; 2:26; 2:26; 2:27
45 degrees, dark
Met with Jake, Reaves, and Melissa for a workout at BCCHS. We waited until tonight so the snow from Monday would have time to melt off the track. Jake and Patrick ran 800 repeats together, but I was looking to do something a little longer. I set out to run 2xmile followed by 2x800, but ammended it to run 3 800s with shorter rest. Tonight was a solid effort.
Splits: 5:12; 5:07; 2:26; 2:26; 2:27
3.04.2009
Wednesday, March 4th
4.5 miles, easy
32 degrees, dark
Went for a run when I got home around Woodley Park/Cleaveland Park. Easy day.
32 degrees, dark
Went for a run when I got home around Woodley Park/Cleaveland Park. Easy day.
3.03.2009
Tuesday, March 3rd
9 miles, easy/moderate
30 degrees, dark
Went for a run after work to see the highlights of DC. Dupont-Georgetown-Watergate-Kennedy Center-Lincoln Memorial-Washington Monument-White House. I picked it up from the Kennedy Center to the Washington Monument to make it a respectable run. I was slowed a bit where there was ice from yesterday's snowstorm.
30 degrees, dark
Went for a run after work to see the highlights of DC. Dupont-Georgetown-Watergate-Kennedy Center-Lincoln Memorial-Washington Monument-White House. I picked it up from the Kennedy Center to the Washington Monument to make it a respectable run. I was slowed a bit where there was ice from yesterday's snowstorm.
3.02.2009
Monday, March 2nd
AM: 9 miles, easy
20 degrees, SNOW!
PM: 2 miles, easy + Gym
I awoke to see several inches of powder on the streets of DC this morning. Sure it was cold and early, but a run in fresh snow is an opportunity not to be missed. John, a born-and-bred Suthna, questioned my sanity (I questioned his fortitude) before I left.
When I got to the Ward One Warriors (new name, same crew) meeting spot I realized I was late and Hughes had already left. I knew I couldn't be far behind, so I decided to try to catch up. I tracked a set of footprints in the snow that were just too far apart to be anyone's other than a fellow GRC runner. Finally, at the switchback on Ross Drive in RCP I caught up to P. Hiddy. We ran the next few miles along Ross Drive and trails on fresh, virgin snow. The park was beautiful, quiet, and still. Great run.
Went to the gym after work to take advantage of the light attendance. Parking was easy too. DC needs to have more snow days.
20 degrees, SNOW!
PM: 2 miles, easy + Gym
I awoke to see several inches of powder on the streets of DC this morning. Sure it was cold and early, but a run in fresh snow is an opportunity not to be missed. John, a born-and-bred Suthna, questioned my sanity (I questioned his fortitude) before I left.
When I got to the Ward One Warriors (new name, same crew) meeting spot I realized I was late and Hughes had already left. I knew I couldn't be far behind, so I decided to try to catch up. I tracked a set of footprints in the snow that were just too far apart to be anyone's other than a fellow GRC runner. Finally, at the switchback on Ross Drive in RCP I caught up to P. Hiddy. We ran the next few miles along Ross Drive and trails on fresh, virgin snow. The park was beautiful, quiet, and still. Great run.
Went to the gym after work to take advantage of the light attendance. Parking was easy too. DC needs to have more snow days.
3.01.2009
Sunday, March 1st
16 miles, moderate
35 degrees, wet
Ran from the Chevy Chase Store down the Capital Crescent Trail, Towpath, RCP, and up Connecticut. Added on with Jake, Billy, and Patrick. Got new shoes too! Woo! I've run over 550 miles on this pair, so it's definitely time to replace them.
Congratulations to the Penn State Men's and Women's Indoor Track & Field Teams for finishing 3rd and 2nd, respectively, at the Big Ten Conference Championships! WE ARE... PENN STATE!!
35 degrees, wet
Ran from the Chevy Chase Store down the Capital Crescent Trail, Towpath, RCP, and up Connecticut. Added on with Jake, Billy, and Patrick. Got new shoes too! Woo! I've run over 550 miles on this pair, so it's definitely time to replace them.
Congratulations to the Penn State Men's and Women's Indoor Track & Field Teams for finishing 3rd and 2nd, respectively, at the Big Ten Conference Championships! WE ARE... PENN STATE!!
Saturday, February 28th
9 miles, easy
35 degrees, windy, cloudy
Went to UMD to photograph/time the 5K time trial. I warmed up and cooled down with everyone, and followed up with bagels in College Park. Congrats to Bert, Jake, and Patrick for setting PRs.
Today I'm hitting the reset button on my training. As frustrating as the last two days were, and as much as they screwed up my weekly mileage, they're just a hiccup in an otherwise respectable training season.
35 degrees, windy, cloudy
Went to UMD to photograph/time the 5K time trial. I warmed up and cooled down with everyone, and followed up with bagels in College Park. Congrats to Bert, Jake, and Patrick for setting PRs.
Today I'm hitting the reset button on my training. As frustrating as the last two days were, and as much as they screwed up my weekly mileage, they're just a hiccup in an otherwise respectable training season.
Friday, February 27th
3 miles, easy + Gym
45 degrees, dark
Bailed on the morning run since I worked late last night, so I tried to run after work. I was generally tired/frustrated so I didn't run far. Did stretching and core work at the gym afterward, but left quickly so I wouldn't have to hear the obnoxious spinning instructor howl and sing.
45 degrees, dark
Bailed on the morning run since I worked late last night, so I tried to run after work. I was generally tired/frustrated so I didn't run far. Did stretching and core work at the gym afterward, but left quickly so I wouldn't have to hear the obnoxious spinning instructor howl and sing.
Thursday, February 26th
0 miles.
Got caught up at work until 10:30PM, and not too happy about it. Didn't run today.
Got caught up at work until 10:30PM, and not too happy about it. Didn't run today.
Wednesday, February 25th
12 miles, hard
35 degrees, dark
Met with Reaves, Jake, Diego, and Timm for another weekly workout at BCCHS. We ran the tried-and-true 2K/1K workout with 400m (3 min) rest. I made a concerted effort to stay relaxed during this workout and focus on my breathing, which worked well for the first half of the workout. The second half I just had to grind it out, but finished faster than I started. I went through the mile at about 5:15 on each of the 2Ks, just faster than I want to run at Cherry Blossom. Good effort tonight.
Splits: 6:37/3:12; 6:37/3:12; 6:28/3:09.
35 degrees, dark
Met with Reaves, Jake, Diego, and Timm for another weekly workout at BCCHS. We ran the tried-and-true 2K/1K workout with 400m (3 min) rest. I made a concerted effort to stay relaxed during this workout and focus on my breathing, which worked well for the first half of the workout. The second half I just had to grind it out, but finished faster than I started. I went through the mile at about 5:15 on each of the 2Ks, just faster than I want to run at Cherry Blossom. Good effort tonight.
Splits: 6:37/3:12; 6:37/3:12; 6:28/3:09.
Tuesday, February 24th
AM: 4 miles, easy
25 degrees, dark
PM: 8 miles, easy
35 degrees, dark
I started the morning with good intentions and met P.Hiddy for a morning run. I woke up feeling "off," and it only got worse when we started running. I hit the bathroom at Pierce Mill and rather than commit to running further into the park, I headed back home and got back into bed.
After work I met with Reaves for a light run before Obama's not-a-State-of-the-Union State of the Union. Patrick promptly fell asleep during the speech, and didn't even make it to see Bobby Jindal's creepy entrance or crappy response.
25 degrees, dark
PM: 8 miles, easy
35 degrees, dark
I started the morning with good intentions and met P.Hiddy for a morning run. I woke up feeling "off," and it only got worse when we started running. I hit the bathroom at Pierce Mill and rather than commit to running further into the park, I headed back home and got back into bed.
After work I met with Reaves for a light run before Obama's not-a-State-of-the-Union State of the Union. Patrick promptly fell asleep during the speech, and didn't even make it to see Bobby Jindal's creepy entrance or crappy response.
2.23.2009
Monday, February 23rd
5 miles, easy + Gym
Ran on the treadmill after work. It's surprisingly crowded at the gym for 7 weeks after New Year's. I suspect that the gym manager has recruited new members without regard to his capacity to handle these masses. I was able to do core work and some hamstring curls, but I lost patience waiting to do leg extensions. I'll have to try going to the gym another time of day.
Ran on the treadmill after work. It's surprisingly crowded at the gym for 7 weeks after New Year's. I suspect that the gym manager has recruited new members without regard to his capacity to handle these masses. I was able to do core work and some hamstring curls, but I lost patience waiting to do leg extensions. I'll have to try going to the gym another time of day.
Sunday, February 22nd
16 miles, moderate
35 degrees, damp, windy
Met with the GRCers to run the usual RCP long run loop. Thankfully we have amended the loop to run up Calvert Drive instead of through the Zoo. I dropped off at the end of the loop with 'Tias while Jake and PR added on a few more miles.
In the evening John and I hosted a glamorous Oscar celebration (complete with red carpet and life-sized Oscar statue) attended by many of the runners. It was a smashing success and hopefully the first of many Oscar Bashes.
35 degrees, damp, windy
Met with the GRCers to run the usual RCP long run loop. Thankfully we have amended the loop to run up Calvert Drive instead of through the Zoo. I dropped off at the end of the loop with 'Tias while Jake and PR added on a few more miles.
In the evening John and I hosted a glamorous Oscar celebration (complete with red carpet and life-sized Oscar statue) attended by many of the runners. It was a smashing success and hopefully the first of many Oscar Bashes.
2.21.2009
Saturday, February 21st
12 miles, hard
30 degrees, sunny
Ran an abbreviated version of last year's point-to-point 2 mile workout on the canal with the guys. This time we started at Riley's Lock with the usual warm up loop and ran 3 sets of 2 miles on (~5:20 pace), 1 mile off. The day off on Thursday must have helped since my legs felt much stronger than in the workout on Wednesday. I also found a second wind midway through the last interval and surged from last to a few seconds behind Reaves. Great day for a good workout.
30 degrees, sunny
Ran an abbreviated version of last year's point-to-point 2 mile workout on the canal with the guys. This time we started at Riley's Lock with the usual warm up loop and ran 3 sets of 2 miles on (~5:20 pace), 1 mile off. The day off on Thursday must have helped since my legs felt much stronger than in the workout on Wednesday. I also found a second wind midway through the last interval and surged from last to a few seconds behind Reaves. Great day for a good workout.
Friday, February 20th
9 miles, easy
23 degrees, sunrise
Met with Max, P.Hughes, and a new guy to DC for a morning run in RCP. With the sun rising earlier we can actually run on the trails. I should enjoy this while it lasts... we'll be running in the dark again March 8th.
23 degrees, sunrise
Met with Max, P.Hughes, and a new guy to DC for a morning run in RCP. With the sun rising earlier we can actually run on the trails. I should enjoy this while it lasts... we'll be running in the dark again March 8th.
2.19.2009
Wednesday, February 18th
10.5 miles, hard
40 degrees, dark
Ran the usual Wednesday track workout with the GRC gang. This time I ran a hard 1600 followed by 4x800 with short rest. I generally felt slow and lethargic tonight and "only" ran 5:06; 2:29; 2:31; 2:32; 2:31. The mile was much slower than I had hoped, but I salvaged the 800s. Still, they required much more effort than they should have. I felt great on a mile of 200m in-and-outs though. It must be the increased mileage affecting me.
40 degrees, dark
Ran the usual Wednesday track workout with the GRC gang. This time I ran a hard 1600 followed by 4x800 with short rest. I generally felt slow and lethargic tonight and "only" ran 5:06; 2:29; 2:31; 2:32; 2:31. The mile was much slower than I had hoped, but I salvaged the 800s. Still, they required much more effort than they should have. I felt great on a mile of 200m in-and-outs though. It must be the increased mileage affecting me.
2.17.2009
Tuesday, February 17th
8 miles, easy
25 degrees, sunrise
Ran a surprisingly illuminated morning run with Max and P. Hiddy. Felt especially tired this morning, but just need to take a day off/easy to recover.
25 degrees, sunrise
Ran a surprisingly illuminated morning run with Max and P. Hiddy. Felt especially tired this morning, but just need to take a day off/easy to recover.
2.16.2009
Monday, February 16th
AM: 11 miles, easy/moderate
35 degrees, sunny
PM: 4 miles, easy
30 degrees, dark
Met with Jake for a President's Day run from The Line. We ran his "6 Hills" loop which was generally familiar save for one monstrous hill. I didn't even know that trail existed, much less how difficult it is to run up it. A good effort, though, and a good conversation.
I took advantage of the day off and ran in the evening as well. I'll need to keep up the doubles if I want to increase my mileage.
35 degrees, sunny
PM: 4 miles, easy
30 degrees, dark
Met with Jake for a President's Day run from The Line. We ran his "6 Hills" loop which was generally familiar save for one monstrous hill. I didn't even know that trail existed, much less how difficult it is to run up it. A good effort, though, and a good conversation.
I took advantage of the day off and ran in the evening as well. I'll need to keep up the doubles if I want to increase my mileage.
2.15.2009
Sunday, February 15th
18 miles, easy/moderate
40 degrees, sunny
Ran a surprisingly easy 18 miles at Greenbelt Park. We started with a sizable group and eventually finished with Jake and Patrick.
40 degrees, sunny
Ran a surprisingly easy 18 miles at Greenbelt Park. We started with a sizable group and eventually finished with Jake and Patrick.
Saturday, February 14th
9 miles, easy
45 degrees, sunny
Went to the GW Birthday 10K in Alexandria to cheer Matias, Melissa, Alex, and Jonathan. Afterwards Jake, Dylan, Billy, Diego and I ran from the store. Rather than run one of our typical routes we decided to explore Georgetown and ran easy around the campus, graveyard, and National Cathedral.
45 degrees, sunny
Went to the GW Birthday 10K in Alexandria to cheer Matias, Melissa, Alex, and Jonathan. Afterwards Jake, Dylan, Billy, Diego and I ran from the store. Rather than run one of our typical routes we decided to explore Georgetown and ran easy around the campus, graveyard, and National Cathedral.
Friday, February 13th
9 miles, easy
35 degrees, sunrise
Ran the usual RCP loop with P. Hiddy before work.
35 degrees, sunrise
Ran the usual RCP loop with P. Hiddy before work.
2.12.2009
Thursday, February 12th
AM(ish): 10 miles, easy
55 degrees, sunny, WINDY
PM: 3 miles, easy + Gym
After the workout last night I overheard that Jake was giving Reaves a ride to DCA (I refuse call it by the "official" name after listening to the author of Tear Down This Myth on NPR). I invited Jake to Alexandria for a lunchtime run and to give me an excuse to get out of an awkward meeting at work. Jake met me and we ran an out-and-back on the Mt. Vernon Trail and had a good chat. I followed up with a workout at the gym after work.
I would also like to acknowledge the bicentennial celebration of the birth of two great men: 16th President of the United States Abraham Lincoln and Evolution Theory discoverer Charles Darwin. Happy Darwin Day!
Oh, and it's also Arsenio Hall's birthday today too. And, for the sake of making this a slightly less partisan blog post, I especially wish a happy birthday to the distinguished senator from Pennsylvania Arlen Spector.
55 degrees, sunny, WINDY
PM: 3 miles, easy + Gym
After the workout last night I overheard that Jake was giving Reaves a ride to DCA (I refuse call it by the "official" name after listening to the author of Tear Down This Myth on NPR). I invited Jake to Alexandria for a lunchtime run and to give me an excuse to get out of an awkward meeting at work. Jake met me and we ran an out-and-back on the Mt. Vernon Trail and had a good chat. I followed up with a workout at the gym after work.
I would also like to acknowledge the bicentennial celebration of the birth of two great men: 16th President of the United States Abraham Lincoln and Evolution Theory discoverer Charles Darwin. Happy Darwin Day!
Oh, and it's also Arsenio Hall's birthday today too. And, for the sake of making this a slightly less partisan blog post, I especially wish a happy birthday to the distinguished senator from Pennsylvania Arlen Spector.
Wednesday, February 11th
11 miles, hard workout
55 degrees, dark, windy
Met with the GRCers at BCCHS for the weekly workout. This time we ran the same workout as last week (3x1600) but with only 400m rest. Ideally we would have run the same splits as last week,
but we quickly learned how tired our legs still were from the weekend. I ended up running (coincidentally) even splits: 5:08.8; 5:08.5; 5:08.6. By the end my calves were in knots, but thankfully I had my STICK!
55 degrees, dark, windy
Met with the GRCers at BCCHS for the weekly workout. This time we ran the same workout as last week (3x1600) but with only 400m rest. Ideally we would have run the same splits as last week,
but we quickly learned how tired our legs still were from the weekend. I ended up running (coincidentally) even splits: 5:08.8; 5:08.5; 5:08.6. By the end my calves were in knots, but thankfully I had my STICK!
2.10.2009
Tuesday, February 10th
10.5 miles, easy
40 degrees, sunrise
Met with Max and P.Hughes for a morning run. We tried out a new loop: Park-Tilden-Connecticut-Nebraska-Wisconsin-R-Florida. It was a little longer than usual, but a nice change of scenery. The morning felt unusually warm too... I could get used to this.
40 degrees, sunrise
Met with Max and P.Hughes for a morning run. We tried out a new loop: Park-Tilden-Connecticut-Nebraska-Wisconsin-R-Florida. It was a little longer than usual, but a nice change of scenery. The morning felt unusually warm too... I could get used to this.
2.09.2009
Monday, February 9th
4.5 miles, easy + Gym
Ran outside from the gym for an easy 4.5 miles. Followed up with stretching and core work.
Also, today saw the world premiere of Towpath's epic film documenting Saturday's USA Cross Country Championships:
GRC Races at the 2009 USATF XC Championship from Tow Path on Vimeo.
Ran outside from the gym for an easy 4.5 miles. Followed up with stretching and core work.
Also, today saw the world premiere of Towpath's epic film documenting Saturday's USA Cross Country Championships:
GRC Races at the 2009 USATF XC Championship from Tow Path on Vimeo.
2.08.2009
Sunday, February 8th
15.5 miles, moderate
65 degrees, sunny
Met with the GRC for a long run from "The Line." This time we had a few new faces and visitors from the race yesterday. We had a steady, solid run, but I felt somewhat sore from yesterday.
65 degrees, sunny
Met with the GRC for a long run from "The Line." This time we had a few new faces and visitors from the race yesterday. We had a steady, solid run, but I felt somewhat sore from yesterday.
Saturday, February 7th - USA XC Championships
13.5 miles, race
65 degrees, sunny
Today was the first big race of 2009: The USATF Cross Country National Championships. I'll be the first to admit that I was pessimistic before this race. I had never run well on this course - even in a workout. Last November I ran an 8K race at the Agricultural History Farm in just over 30 minutes, 20 of which were miserable. I even went as far as to describe the course as Chinese Water Touture; no single part of the course was truly difficult, but the repetition of each lap wore you down until you cried "uncle."
So, with that in mind, I executed a conservative race plan. My only goals were to have fun and not get lapped. Thankfully the weather was beautiful and the GRC had vocal support on race day. When the gun went off I deliberately held myself back and went through the 1K mark at 3:22. At the (rediculously) muddy hill to 2K guys were already starting to slow down. I was comfortable through 6K and planned to surge after 8K if I still felt comfortable. By this point in the race I was truly enjoying myself and milking the support of Earnst, Melissa, Bain, and others who gathered to cheer us up the muddy hill.
Through 8K I was already running much faster than in November (28:44 vs. 30+) - likely a product of my improved training and conservative race strategy. As I began the last 4K I gradually picked up the pace with the goal of catching my teammate Dylan. Over the second to last lap I was also racing to stay ahead of the cheers for Meb as he closed on me. After climbing the sloppy hill for the last time I quickly closed the gap with the pack in front of me. I ran with Dylan for a few hundred yards and passed P.Hughes at 11K. I finished strong in 43:19 and still felt like I had another lap in my legs.
Shortly after we all finished we learned that our team won the team title - a complete surprise! Everyone ran well today and earned this title. After the awards ceremony we cooled down and tailgated at Jarrin's primo parking spot. I ran into Artie and Rebecca (who finished 5th in the women's race and earned a spot on the Worlds team!) at the afterparty and enjoyed a few margaritas with the team.
65 degrees, sunny
Today was the first big race of 2009: The USATF Cross Country National Championships. I'll be the first to admit that I was pessimistic before this race. I had never run well on this course - even in a workout. Last November I ran an 8K race at the Agricultural History Farm in just over 30 minutes, 20 of which were miserable. I even went as far as to describe the course as Chinese Water Touture; no single part of the course was truly difficult, but the repetition of each lap wore you down until you cried "uncle."So, with that in mind, I executed a conservative race plan. My only goals were to have fun and not get lapped. Thankfully the weather was beautiful and the GRC had vocal support on race day. When the gun went off I deliberately held myself back and went through the 1K mark at 3:22. At the (rediculously) muddy hill to 2K guys were already starting to slow down. I was comfortable through 6K and planned to surge after 8K if I still felt comfortable. By this point in the race I was truly enjoying myself and milking the support of Earnst, Melissa, Bain, and others who gathered to cheer us up the muddy hill.
Through 8K I was already running much faster than in November (28:44 vs. 30+) - likely a product of my improved training and conservative race strategy. As I began the last 4K I gradually picked up the pace with the goal of catching my teammate Dylan. Over the second to last lap I was also racing to stay ahead of the cheers for Meb as he closed on me. After climbing the sloppy hill for the last time I quickly closed the gap with the pack in front of me. I ran with Dylan for a few hundred yards and passed P.Hughes at 11K. I finished strong in 43:19 and still felt like I had another lap in my legs.
Shortly after we all finished we learned that our team won the team title - a complete surprise! Everyone ran well today and earned this title. After the awards ceremony we cooled down and tailgated at Jarrin's primo parking spot. I ran into Artie and Rebecca (who finished 5th in the women's race and earned a spot on the Worlds team!) at the afterparty and enjoyed a few margaritas with the team.
2.05.2009
Thursday, February 5th
4 miles, easy
@ Gym
I'd like to say that I was deliberately taking an "easy" day after last night's workout. My calves ARE sore after all... But really I was just too lazy to get up this morning and run outside (but, in my defense, it was -1F with wind chill) and I predictably ran out of time to run after work. Oh well. Let's just say I'm "tapering" for Saturday...
@ Gym
I'd like to say that I was deliberately taking an "easy" day after last night's workout. My calves ARE sore after all... But really I was just too lazy to get up this morning and run outside (but, in my defense, it was -1F with wind chill) and I predictably ran out of time to run after work. Oh well. Let's just say I'm "tapering" for Saturday...
Wednesday, February 4th
10 miles, hard
25-30 degrees, dark
Met with Jake, Diego, Sam, and Nate for a track workout at BCCHS. This workout was the first in Jake's plan for 5K dominance, and I joined out of nostalgia for my Tuesday workouts with Harry Groves. We ran 3x1600m with 800m jog recovery at just over 5K pace. I had a good night, and felt fast in my new 3.0 oz. Nike Mutumbos running 5:04; 5:01; 4:55. Nice negative split.
25-30 degrees, dark
Met with Jake, Diego, Sam, and Nate for a track workout at BCCHS. This workout was the first in Jake's plan for 5K dominance, and I joined out of nostalgia for my Tuesday workouts with Harry Groves. We ran 3x1600m with 800m jog recovery at just over 5K pace. I had a good night, and felt fast in my new 3.0 oz. Nike Mutumbos running 5:04; 5:01; 4:55. Nice negative split.
2.03.2009
Tuesday, February 3rd
9 miles, easy - moderate
35 degrees, sunrise
Met with Max for the usual morning run in RCP. Felt pretty good.
35 degrees, sunrise
Met with Max for the usual morning run in RCP. Felt pretty good.
Monday, February 2nd - Groundhog Day
4 miles, easy + Gym
Babe. I got you babe. Seriously, the first song I heard today was Sonny and Cher's "Babe." It brings back memories of being a carefree college student and driving to Punxsutawney in the middle of the night to see a groundhog predict the weather. That was some night, and after surviving 6 hours in 5-10 degrees before sunrise, I lost any reason to bail on attending the Inaugural Events last month.
Thankfully on this Groundhog Day I did not have a ball-busting workout awaiting my sleep-deprived and half-thawed butt in the afternoon. Instead I took it easy and went to the gym to pump some iron.
Finally, as a nod to this most sacred of holidays, I'd like to acknowledge that NYC Mayor Bloomburg was bitten by SI Chuck at a lesser known groundhog ceremony this morning. That's what you get for worshiping false rodents.
Babe. I got you babe. Seriously, the first song I heard today was Sonny and Cher's "Babe." It brings back memories of being a carefree college student and driving to Punxsutawney in the middle of the night to see a groundhog predict the weather. That was some night, and after surviving 6 hours in 5-10 degrees before sunrise, I lost any reason to bail on attending the Inaugural Events last month.
Thankfully on this Groundhog Day I did not have a ball-busting workout awaiting my sleep-deprived and half-thawed butt in the afternoon. Instead I took it easy and went to the gym to pump some iron.
Finally, as a nod to this most sacred of holidays, I'd like to acknowledge that NYC Mayor Bloomburg was bitten by SI Chuck at a lesser known groundhog ceremony this morning. That's what you get for worshiping false rodents.
2.01.2009
Sunday, February 1st
16 miles, moderate
50 degrees, sunny
Enjoyed a long run with Jake and Sam through RCP. It was a great day to be outside and we ran smart so we weren't exhausted at the end.
50 degrees, sunny
Enjoyed a long run with Jake and Sam through RCP. It was a great day to be outside and we ran smart so we weren't exhausted at the end.
Saturday, January 31st
11 miles, hard
25 degrees, somewhat windy
Met with the GRCers for a last workout on the XC course before next week's big race. The ice from earlier this week still has not melted and caused several guys to fall (or, more accurately, caused Sam to fall several times). We started running 6x"as far as we could go before we lost our footing" which was only about 1K. We jogged the other 1K and started over. After two laps I bailed with Alex and Dylan to run on the road. Eventually the others followed. We salvaged the workout and ran 5x 3 minutes on, 90 seconds off.
25 degrees, somewhat windy
Met with the GRCers for a last workout on the XC course before next week's big race. The ice from earlier this week still has not melted and caused several guys to fall (or, more accurately, caused Sam to fall several times). We started running 6x"as far as we could go before we lost our footing" which was only about 1K. We jogged the other 1K and started over. After two laps I bailed with Alex and Dylan to run on the road. Eventually the others followed. We salvaged the workout and ran 5x 3 minutes on, 90 seconds off.
1.31.2009
Friday, January 30th
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.
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.
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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